ActivitiesGuy Intro and Log

Bench Press

5x135
5x145
5x155
3x185
3x205
3x225
3x225
3x235
3x245
5x225

Pull-ups

5x5xBW

Incline Bench

5x135
5x145
5x155
5x165
5x175
6x1x205 (supersetted w/DB raises, see below)

Tried a bit of an experiment today. After my little bit of volume work on the incline (the 5x5 peaking at 175), I loaded the bar to 205 for clean, solid single reps alternated with sets of my DB shoulder exercises, so I did DB lateral raises, a single with 205, DB front raises, a single with 205, DB rear-delt raises, a single with 205…repeated twice through.

Still following.

Stay strong brother

Thanks, young n! Will do :slight_smile:

Today’s workout: Bikram Yoga Class (90 Minutes)

Feeling great all around. Leg seems to be feeling better, overall good “pleasantly exhausted” feeling after yoga today. Looking forward to another strong lift tomorrow and perhaps a bike ride on Thursday after work (remember, I’m not just a lifter, I’m an “activities” guy).

If you’re looking for a nice lat raise “finisher”, check out Ben Bruno’s “lat raise countdown”. And start with mini-weights. It’s awesome.

DB Lat Raises
2x10x15s

DB Front Raises
2x10x15s

DB Rear Delt Raises
2x10x15s

Incline Bench

5x135
5x145
5x155
5x165
5x175
5x185

Flat Bench

5x135
5x155
5x185
5x205
3x225
3x245

Pull-ups

5x5xBW

Quick workout today. Morning meeting at the office, had to hustle a bit. Still a decent session.

Taking young n’s advice, noting a bit of soreness in my shoulders (not shocking, really), I may reduce the thrice-a-week benching to twice-a-week benching and add a pure back-and-biceps kinda day to the rotation, or an all-dumbbell workout in place of one of the bench days, although now that it’s nice out I may start biking a bit as well.

Ahhh yes, nice weather. It is 66 and sunny in Maine and we’re finally clear of a LONG and COLD winter. It sounds like we’re both ready for some activities besides lifting (not that I plan on stopping that).

Speaking of activities…

I am itching to take my body out for a spin on some tough trails. There’s one particular mountain nearby that has been something of a benchmark hike for me, as I did it the year before I started lifting, which was a REAL struggle. It did not go well at all.

Last year I powered right up it in July and had only been exercising for four months, with leg press being the most applicable movement I was doing other than just moving more in general.

I’m about 25 pounds lighter than I was last year and a HELLUVA lot stronger. I’m very curious to see what 8 full months of heavy barbell training has done for my performance in an actual real-world activity.

I still haven’t done that Yoga DVD yet. Between lifting MWF and playoff hockey on Tues/Thurs I just haven’t been able to fit it in. Well, I did try it once after coming home from the bar after a B’s game, but soon found out that drunk yoga is not a beginner-level activity. I’m going to give it an honest effort soon.

I’ve also been on the lookout for a kettlebell on craigslist for the basement gym. No luck yet.

I definitely want to become more of an activities guy this summer now that my body is actually capable of doing activities.

Stay strong!

[quote]twojarslave wrote:
I definitely want to become more of an activities guy this summer now that my body is actually capable of doing activities.
[/quote]

I think you’ve got some great ideas. I bet you’ll find that hike easier and more enjoyable now. If you do that a couple times and find it becoming too easy, you can always carry a pack with some light weights in it for a little bonus intensity; I did a 35-mile hike last year carrying a pack with 15 pounds of weights and I’ll tell you, that extra weight realllllly took a toll.

Re: the yoga DVD, I would not recommend drunk yoga :slight_smile: As I said, yoga may not be for everyone…it just happens to be my preferred mode of “mobility” training, and it gives me some good core/balance work as well.

One thing important to note here, which I think you understand, is that some hardcore lifters might discourage the pursuit of other activities such as hiking, yoga, or bicycling, fearing that they will sap energy from lifting workouts and/or have catabolic effects. While that’s admittedly (somewhat) true, I prefer to think of myself as a well-rounded, physically capable individual, rather than just a lifter, and that includes other “things” in my book. I’m not saying this makes me better than anyone else; it’s just my preference. I exercise for general health and wellness, not just performance and vanity.

Speaking even MORE of activities, I rode my bike to work this morning (about a 4-mile, 15-minute ride; straight as the crow flies it’s only 2 miles, but when I ride I take a longer route that goes out through a nice park) for the first time since last fall. This was a regular occurrence last year, and I expect to start doing so at least once or twice a week now that the weather allows and my leg is starting to heal (not ready for high-impact work yet; the light biking is my way of testing it a little bit). I like riding to work because it’s not a long/hard workout, just a way to work some physical activity into the daily commute (and an automatic “workout” on days where I don’t lift or go to yoga class). 15 minutes riding in the morning, another 15 minutes in the evening (or more; sometimes I’ll meet friends at one of the trails after work and we’ll put some miles in), and I’ve been able to enjoy the outdoors and get some nice low-impact conditioning work.

We camp on the top of the mountain, so it is already a weighted hike with 35lb packs. Bourbon and ribeye steaks aren’t particularly light, and we’re not the types to skimp out on the finer things in life just because we’re dragging our fat asses up a big hill to get away from the women and smoke cigars for a night.

Its a very interesting mountain to visit, and it is not uncommon for parties to break out around the lake on summer nights. Things can get wild in the wild.

Hiking/backpacking is not a new activity for me, just one I plan on doing more often than once or twice a year. I’m actually back to the size I was when I hiked the Grand Canyon rim-to-rim in 2006, just not the same weight (I think I was around 240-250 then). But that’s mostly good weight. The shirt I wore for that hike fits me well again. I’d really like to benchmark myself against that hike again. It was a tough hike, but the groomed trails and switchbacks make it easier. No such thing in Maine. The trails are all rocks and roots that run right up the mountains. Very tough terrain here.

I am not, nor will I ever be, a lifting purist. There’s too much stuff to do in Maine during the summer besides sit around waiting for my next lifting session. I’ve always enjoyed hiking, swimming, canoeing and kayaking, it was just such a struggle so I didn’t do it as much as I’d like to. This year will be a more active one without a doubt.

A bike is also one of my next purchases. I am keeping an eye out on CL. I used to ride a lot. Our new place is in a good neighborhood for it.

Last night: approximately 2 hour bike ride after work with two of my buddies. Probably covered about 28 miles. We had a standard 33-mile ride last year that the three of us could usually do in just under 2 hours, but this was our first time out for that long of a ride this year, so we turned back before the last leg of the trail. I expect with 1-2 rides per week, we’ll regain that condition before too long; we’re all active guys, just need to get our cycling legs back.

Today at the weight room: wanted a day off from benching, so I did mostly back work after my basic shoulder warmup.

DB Lateral Raise
2x10x12s

DB Front Raise
2x10x12s

DB Rear-Delt Raise
2x10x12s

Pull-ups

5xBW
5xBW+4 lbs
5xBW+6 lbs
5xBW+8 lbs
5xBW+12 lbs

Did something new today. I’ve wanted to add (a little) weight to my pull-ups, so I brought a little drawstring bag to the gym and put a medicine ball in it for each set (then a 12-pound dumbbell for the last set). Liked this. I’d like to add reps, too, but it was a nice little challenge to see what I could do with a little added weight. Might start alternating the approach for my pull-up days (one day being 5 sets of higher reps with body weight, the next being 5x5 with ramping-up added weight)

Lat Pulldown (Supinated Close Grip): 5x5
Seated Row (Neutral Close Grip): 5x5
Lat Pulldown (Neutral Close Grip): 5x5

[quote]twojarslave wrote:
We camp on the top of the mountain, so it is already a weighted hike with 35lb packs. Bourbon and ribeye steaks aren’t particularly light, and we’re not the types to skimp out on the finer things in life just because we’re dragging our fat asses up a big hill to get away from the women and smoke cigars for a night.
[/quote]

Reminds me of a buddy’s “bachelor party” weekend. Instead of the strippers-in-Vegas kind of thing, we camped in the woods for a long weekend, did a canoeing trip one day and then a Warrior Dash mud race the next day, and grilled out both nights. I’m a big fan of steak and bourbon myself, FYI.

[quote]twojarslave wrote:
Hiking/backpacking is not a new activity for me, just one I plan on doing more often than once or twice a year. I’m actually back to the size I was when I hiked the Grand Canyon rim-to-rim in 2006, just not the same weight (I think I was around 240-250 then). But that’s mostly good weight. The shirt I wore for that hike fits me well again. I’d really like to benchmark myself against that hike again. It was a tough hike, but the groomed trails and switchbacks make it easier. No such thing in Maine. The trails are all rocks and roots that run right up the mountains. Very tough terrain here.

I am not, nor will I ever be, a lifting purist. There’s too much stuff to do in Maine during the summer besides sit around waiting for my next lifting session. I’ve always enjoyed hiking, swimming, canoeing and kayaking, it was just such a struggle so I didn’t do it as much as I’d like to. This year will be a more active one without a doubt.
[/quote]

Very cool. I suspect the barbell training and weight loss have improved your fitness enough to make those activities even more enjoyable. As you’re alluding to here, one of the great paradoxes/struggles is that the more out of shape you are, the more difficult those “fun” types of exercise are and thus the less likely you are to really enjoy them. But when you’re in good shape, those things become a lot more fun :slight_smile:

It’s funny, after football, when I got into distance running and bicycling, people would say things like “How can you run that far?” or “How can you bike for that long?” and I really wouldn’t have a good answer besides “Well, I’m in good enough shape that it’s fun to ride for two hours.”

[quote]twojarslave wrote:
A bike is also one of my next purchases. I am keeping an eye out on CL. I used to ride a lot. Our new place is in a good neighborhood for it. [/quote]

Good deal. I’ve been a sporadic cyclist over the last few years; every year I ride at least “some” from spring through fall, last summer in particular I rode a LOT (100+ miles a week) because I wasn’t running as much as I usually do in the warmer months.

Now, coming off an injury, I’m just happy to have an outdoor cardio workout available again. Since my one biking buddy is coming off Achilles surgery (he was a Division I distance runner and had been having chronic issues for years), we are both working our way back into some sort of “cardio” shape after he spent the winter doing PT and I spent it just lifting and yoga-ing.

I’m a big fan of biking, both as an “exercise” and as a commute/leisure activity. I don’t have a car, so I always ride my bike to the grocery store, the climbing gym, etc when the weather allows.

[quote]ActivitiesGuy wrote:
Reminds me of a buddy’s “bachelor party” weekend. Instead of the strippers-in-Vegas kind of thing, we camped in the woods for a long weekend, did a canoeing trip one day and then a Warrior Dash mud race the next day, and grilled out both nights. I’m a big fan of steak and bourbon myself, FYI.
[/quote]

Man why don’t I have buddies like that.

Stay strong

Saturday (5/10): Bikram Yoga Class (90 Minutes)

Hopefully out for a nice long bike ride tomorrow (Sunday) and then a good strong lift on Monday morning.

Sunday (5/11):

33-Mile Bike Ride (2:08). Not a bad ride for my first real long one post-injury. Last summer my buddies and I could do this in about an hour and 45 minutes, but that was really busting our butts and drafting off one another, while I did about half of this ride solo (I did have company from one pal that I picked up partway onto the trail and had for the “middle” ~15 miles or so). Good to be back out there and feel my leg holding up to at least some “activity” if not full “impact” work yet. Will stick to ~2 rides per week through May before adding anything further. Still, that should be a nice boon to restart a little bit of leg musculature.

Monday (5/12)

DB Lateral Raises: 2x10x15s
DB Front Raises: 2x10x15s
DB Rear-Delt Raises: 2x10x15s

Bench Press

5x135
5x145
5x155
5x165
5x175
5x185

Little bit of shoulder soreness so I decided to kill the flat bench here and move to incline, which doesn’t seem to aggravate my shoulder at all.

Incline Bench

5x135
5x155
5x185
3x205
3x225
3x225

Pull-ups

5xBW
5xBW
5xBW
5xBW
5xBW 10 lbs

EZ-Bar Curl

5x5x95

Tuesday (5/13)

Bikram Yoga Class (90 Minutes)

Great log. Easy to read. I see this as" lifting weights…and enjoying life" .unless competing in powerlifting I believe more people should take this approach. Nice work here.

[quote]barbedwired wrote:
Great log. Easy to read. I see this as “lifting weights…and enjoying life” .unless competing in powerlifting I believe more people should take this approach. Nice work here. [/quote]

Much obliged. I think your evaluation (“lifting weights…and enjoying life”) is accurate. I like lifting, always have, and always will; but I also like running, and biking, and climbing, and all sorts of other goodies that make specializing in PL or training as a strict BB undesirable to me.

Moving forward I’m planning to ground myself a little bit more and get in 2-3 truly solid barbell-focused workouts per week as part of whatever else I’m doing at that time. I’ve outlined some modest numbers on the front page of my log as “general standards that I would like to maintain” - they aren’t numbers that will pop off the page, but that’s not the point, they’re just a basic level of strength I’d like to have while allowing myself all the other activities.

I think anyone competing in any of the strength sports - powerlifting, Olympic lifting, bodybuilding - is admirable. I don’t want to come off as holier-than-thou because I do “other stuff” - it’s just what I like.

Wednesday 5/14 (AM): Bike Ride To Work (15 Minutes)

Planning on longer afternoon ride if the weather holds up. If it rains, I’ll just ride home and get on my spinning bike for a bit. I have a lot of toys for living in such a small apartment.

Edited to add

Wednesday 5/14 (PM): 28-Mile Bike Ride (1:52)

Thursday 5/15:

DB Lateral Raises: 2x10x15s
DB Front Raises: 2x10x15s
DB Rear Delts: 2x10x15s

Pull-ups

5xBW+2,5
5xBW+5
5xBW+7.5
3xBW+10
3xBW+12.5
3xBW+15

EZ-Bar Curl

5x5x95

OHP

5x95
5x115
5x115
3x135
3x135
3x135

Incline Bench

5x135
5x145
5x155
5x165

Took it pretty easy today; just sort of a “get in there and move some weights around” day. Will be traveling home this weekend & likely doing a hot yoga class with my GF and parents each if the next 3-4 days, so I ought to be back in the gym next week fully restored and invigorated :slight_smile:

Friday 5/16: Bikram Yoga (90 Minutes)

Saturday 5/17: Bikram Yoga (90 Minutes)

Girlfriend’s sister got married yesterday. Fun was had by all.

Planning on yoga class this afternoon with GF and my parents, then again on Monday (4 straight days! Mini yoga boot camp) before returning to Pittsburgh and the weight room on Tuesday morning!