A mostly vending machine snack: 2 cup yogurt
900 cals of trail mix stuff
2 scoops whey
orange drink mix, all mixed together. With a bag of peanut M&Ms on the side.
'Cause why not, that’s why.
Thursday–Chest,upper back, glutes and abs…how’s that for a split? I just gotta hip thrust ya’ll !
Friday–In the spirit of it all… find my max dead weight. I’d be happy, for now, to pull my squat weight.
[quote]denver z-man wrote:
I once spent two hours, up a tree, after being chased by barnyard animals. That story is better in person, but give me a break, I’m a city boy at heart!
ERIC D.
[/quote]
Hey dude was reading your log good work man. But as a Farmer I gotta ask…what chased you goose or rooster?
Goose or Rooster? What an insult. It was 13-17 full grown cows! What’s that a flock or something? After that, a buddy told me " you could’ve just turned and yelled at 'em or something". Really? I could’ve yelled at them? Somehow I do not think that would have helped but hey, I’m a city boy. I dont know nothin about no cows!
At least you can kick a goose if it gets to close…I think. It’s still a better story in person.
Thanks for stopping by F.O.
ERIC D.
Thursday 1.15.15 Warm-- Leg Press 5x10@315
Hammer Inc. 5x5@185
Deads 3x3@225…Band work all around.
Top 1/2 incline : 8@135/ 5@155,175,185/…205= Missed it! Then did- 5x5@185
Super set-5x8 @ 50’s…power flies.
Cable Crunch: 4x15@80
Smith Bent Row: 8@135,155,175,185…then… 5x5@205
Drop set 5x8@ 155
V-bar pull down: 8@100,115,130,145
super set 10 face pulls with each.
Working slow, resting more, felt pretty strong.
Thursday 1.15.15 Warm-- Leg Press 5x10@315
Hammer Inc. 5x5@185
Deads 3x3@225…Band work all around.
Top 1/2 incline : 8@135/ 5@155,175,185/…205= Missed it! Then did- 5x5@185
Super set-5x8 @ 50’s…power flies.
Cable Crunch: 4x15@80
Smith Bent Row: 8@135,155,175,185…then… 5x5@205
Drop set 5x8@ 155
V-bar pull down: 8@100,115,130,145
super set 10 face pulls with each.
Working slow, resting more, felt pretty strong.
Good grief re-posting!
Friday 1.16.15 Warm-- Deads: 5x5@225
Fl.Press: 5x5@185
Squats: 5x5@185…band work.
Lying curl: 4x15@90
Seated calf: 4x15@75
Ab rollouts: 5x5…slow/smooth
Hammer Inc: 5x10@185
Ab rollouts: 5x5
Front Sq: 5x10@185
Ab rollouts: 5x5
Add/Abd machine: 10 each at 30,45,60,75,90…back and forth, just stopping to switch. 100 reps total.
Glanced up at the chin/pullup bars as I walked to my Plazma bottle…next time.
Felt pretty good. Had some holes in training due to crowd/time; decent overall.
‘Big lifts’ for the coming week: Thrusters
Chin/pullups
Trap Deads
Standing O.H…more direct ab work too. Work on my plan later
Really Bears? Really? Good Grief. John Fox to Chicago. Bears should be fine now.
This weeks warm-ups: SQ-5x5@185…or Leg press- 5x10@305
Bench-5x5@155…or Floor press-5x5@195
Deads-5x5@245
OHP-- 5x5@115
Tues: Squat/ thrusters/abs
Wens: Bench/OHP
Thurs: Deads/chins/dips
Friday: Abs/ whatever I missed…in a nutshell.
Tues-1.20.15 warm-- SQ- 2x5@155/3x5@185
FL- 5x5@185
DE- " @225
OHP- " @ 90
Seated crunch- 4x10@90
(super set)
Hanging knee- 4x10
Seated Ham curl- 4x15@ 90
Hip Thrust- 15@135/ 5x10@185
Leg Press- 15@305/ 3x15@405
ADD/ABB machine- 15 each @ 45,60,75/ 10each @ 90,105 (all sets/no rest)
No focus/ a bit tired.
Weds-1.21.15 Warm: SQ-5x5@185…and that was it. Really?
Low incline/top 1/2 press: 5@135,155/ 5x5@185 (weak)
(super set)
DB flat press: 5x12@50’s
Hammer Inc: 8@135,185,205/ 5x5@225 (5,5,5,4,3)…got heavy quick.
V-bar pulldown: 8@100,115, 4x8@130
4)Front Squat : 3x5@185/ 3x8@135…did not push this as I should have.
Legs feeling it overall from Tues and today.
Thursday: Step-son wanted to sleep in so…you know. Studio time in the AM; starting entry way painting after that.
Friday 1.23.15 DE–5x5@225
OHP–" @ 115
Hammer–2x5@185/ 3x5@195
Alt. with standing curls 4x8@75
ADD/ABB-- 20 each way @ 45/60
@ 75/90
@ 90/105
Leg Press-- 15 @ 315,405/ 3x15@ 495/ Drop set-15 reps each at 495,405,315 to finish.
Calf --4x15 with the first sets.
Cable Crunch–4x15@ 75…alternating with,
Roll outs --4x10
Seated face w/externals; rows-- 4x15 each at 15/45 lbs.
The extra day off was alright. Got stuff finished/ started anew.
Saturday: More painting after work; made a great meatloaf.
Sunday: Went to ‘my other gym’ after work. I did the “dumbbell super-pump 2000” workout. Yes. I made it up.
1) D.B. press: 10 reps each @ 4 levels of incline-- 25lbs. From upright, down to low incline. One setting at a time; did this twice.
10 reps @ 4 levels--45lbs. Same, high to low settings. Did this 3 times.
2) Bulg. splits: 2x20reps each side@ 30lbs
2x20 reps each side@ 55lbs. Tougher than I thought they would be.
1 arm OHP-- 3 x 10 each side @ 30lbs.
Row/pullover-- 10 high rows @ 55’s/ 10 mid-supported rows @ 35’s/ pullovers 30 @ 25lbs…did this ‘circuit’ 4 times to finish.
Felt great overall. Could have used more upper back/pulling, but it flushed things out pretty well. The long pressing/ drop sets got to be tough towards the end reps; have not been that ‘pumped’ in awhile.
Felt tingly all over. Then I went to Whole Foods, and the tingle got more focused to certain…never mind.
Happy B-day Jasper the Beagle!
Tuesday 1.27.15 Warm-- Floor press/ Deads: Alternating 2x10@ 135 and 3x5@ 185
2)Abd/Add : 2 sets, 20 each @ 70/95 lbs.
Leg Press: 15 @ 390,480/ 3x15 @ 570…last is dropset to 15@ 390.
Seated Crunch/ Hanging knee: 15 @ 90 plus 10.
Squat rack has been busy these days; gonna shoot for Thursday.
Wednesday 1.28.15 Warm-- SQ-3x5@ 185/ 2x10@135…Alternate with 1 arm rows: 5x5 each @ 50db.
Low Incline press: 2x10@135/ 4x8@ 155
alt. with 1 arm rows: 6x5 each @ 70db.
Power fly: 4x10 @ 50’s plus 5 presses each set.
1 arm rows: 4x5 each @ 80db.
Hammer Incline: 5x5 @ 225 Got all reps this time! Groovy. Guess I have to bump up the weight…groovy?
[quote]denver z-man wrote:
It’s ok, I’m on my hometown Bears bandwagon…wait, what?[/quote]
Just as long as we don’t have to watch the goddam boring Seahawks int the super bowl again or worse yet the cheatin’ Patriots.
Right. Not to interested in the game this year; I’ll be in the kitchen/entertaining at my place. But more importantly…
Thursday 1.28.15
Studio- 11-1pm
Gym-- Warm DE-5x5@ 225
FL-5x5@ 185
Front Sq–2x8@135/ 4x8@ 185
OHP – 2x5@ 95/ 3@ 115/ 5x3@ 135 (light and quick/ to easy)
Back Sq – 5@185,205/ 5x5@ 225/ 5x8@185
4)Abd/Add-- 3x20 @ 60,75,90
No focus/ to much BS>
Friday 1.29.15
Warm: SQ-- 5x5@ 185
OHP-- " " @ 95
BE-- " " @ 155
Pulldowns 2 grips: 3x16 @ 130
V-Bar rows : 20@ 90/ 8 @ 135,185/ 5x8 @ 205/ 8@ 185/ 4x12 @ 160
Pullovers : 3x20 @ 30
Rack Pulls: 8@225,275/ 3x8 @ 305/ drop set/ same weights/ 8 reps each to finish.
That was it. Rack pulls PR for reps at 305; Mid December I did 3 reps sets at 305. Groovy.
I was using straps on V-bar and rack pulls for the heaviest sets…for the record. Definitely needed it; grip was pretty worked over.
Overall, a good training week. Really trying to settle into a ‘plan’, but making due when gym is busy ect…My home life is troubling; can’t afford to skip workouts for mental health (other) reasons.
Onward and upward.
February-- 1st week: SQ–5x5@ 185
BE-- " "@ 155/ FP–5x5@ 195
DE-- " " @ 245
OHP-- " " @ 115… Alternate bench/ OHP every other day.
It’s been almost 2 months since my return to TN–Training has been pretty decent overall; 3 days a week at least. Been using Plazma with all training…Indigo for my “heavy/rec center” days. I am taking up more space, AND leaning out (still 185-190). Definitely more muscular, lower body in particular, with better overall strength. Using Indigo/carbs pretty well; need to work on overall calories. I wouldn’t mind gaining weight; I always change body comp but not scale weight. Like I said, need to up the calories !
Work on training plan tonight/Tuesday night…gotta figure this stuff out.
ERIC D.
[quote]denver z-man wrote:
can’t afford to skip workouts for mental health (other) reasons.
[/quote]
Truer words have not been spoken. I get so stressed after a couple days if I haven’t worked out.
[quote]NHLFTR wrote:
[quote]denver z-man wrote:
can’t afford to skip workouts for mental health (other) reasons.
[/quote]
Truer words have not been spoken. I get so stressed after a couple days if I haven’t worked out.[/quote]
And then, what do I allow? Something that literally wakes me up, to ruin my morning/gym time before work today. I had no control over what happened; Only control of how it would or wouldn’t affect me…and I let it 'F" me up.
Didn’t train, didn’t eat even…total Bullshit.