You have to live brother. You are doing work in the gym so enjoy your day, then back to work.
Re- Dog, Willy and Wilba… thanks guys!
Family took me out last night for a nice Steak dinner at “The Keg”. I had a nice sirloin steak dinner with King Crab, a “twice baked” potatoe, (scallops wrapped in bacon and calamari for starters).
I had 2 Keg Size Caesars to drink. Man they are good there! So… today back on the wagon… even though it is my birthday AND a long weekend up here in Canuck Land.
Oh… and I would like to thank those of you from COLORADO for jinxing me (you know who you are!!), as I woke up this morning to… you guessed it… freakin’ snow!
41 years… it has never snowed on my birthday… but today, it has.
I have picked up some BCAA’s (birthday present to myself) to see how they work, and hope they will save some of my hard earned muscle during the dieting phases… and aid in my digestion.
Well… off to the gym… back, hams and calves today. Post the workout stats when I return.
[quote]bunny7568 wrote:
Oh… and I would like to thank those of you from COLORADO for jinxing me (you know who you are!!), as I woke up this morning to… you guessed it… freakin’ snow!
41 years… it has never snowed on my birthday… but today, it has.
[/quote]
That is just too funny - and you are welcome! It has been sunny and beautiful for days now in Colorado but I still have snow on the ground at the house.
Ok… home from the gym, snow has melted, still not too warm though.
Not a bad workout today. This is what was accomplished…
Gravitron Machine Chins (weights are minus bodyweight… i.e. I weigh 275 so… 90= 275-90= 185 pounds
90x8
80x6
70x6
60x4 then 120x9
all reps nice and slow, full stretch at bottom of movement
Close Grip Chins (palms facing me)
BWX4
BWX3
BWX3
BWX3 then close grip cable pulldowns 150x15
Bentover Barbell Rows
135x14
225x6
225x7 (straps)
245x7 (straps)
265x5 (straps)
275x4 (straps)
225x7 (straps)
Close Grip Seated Cable Rows
180x13
210x12
240x7
280x5 (straps)
300x3 (straps)
Good Mornings (barbell behind neck). I have never done these before, usually do Hyperextensions, but I see alot of guys doing them on this site so I figured… what the hell… give 'em a go!
95x20 (too light)
135x15
185x8
205x4 then 135x7 no rest
Stiff Legged Dead Lift
135x13
225x7
275x5
300x4
ok… lower back/ hammies fried now!!
Seated Leg Curls
110x13
120x14
140x12
160x8
180x7
Lying One Leg Curls (alternate- no rest)
40x10
50x8
60x7
60x6
And… finished! Walked out of the gym like I crapped my pants… literally fell into my car… and drove home.
Happy Birthday to me!
And I have to work tonight… this should be interesting!!
Lots of sets. Good job showing everyone how it is done!
Legs and back plus steak and crab.
Just home from work… freakin’ bushed. Good thing today is a day off from the gym for me. Midnights always kick me in the jewels… screws up my diet too.
Have a good day everyone.
Still working midnights for the next five days, so this is really 2:30 a.m. for me.
Finally starting to get a grip on this nutrition thing.
Just got back from the gym, had my last meal and supplements before hitting the sack.
Calories= 2853
Protein= 310 grams
Carbs= 147 grams
Fats= 66.4 grams
Today was Shoulders, Biceps and Abs
Seated Dumbell Military Press
45x15 (w.u.)
65x15
75x15
85x12
90x8
Standing Barbell Military Press
135x8
135x7
135x10
155x7
Dumbell Side Raise (Alt. one arm at a time)
35x12
40x9
45x8
50x6 then drop set no rest 30x7
Pec Deck Backwards (Rear Delts)
75x15
115x13
155x9
185x6
Dumbell Shrugs
100x10
110x10
120x8
140x5
Barbell Curls
105x11
125x6
135x4
145x4 then dop set to 105x7
Dumbell Curls
40x9
45x7
50x6
55x6
60x4
EZ Bar Preacher Curls
80x9
90x7
100x4
110x4 then drop set no rest -80x4 nice and slow reps
Dumbell Hammer Curls
3 sets of 40 lbs to failure
Then 3 sets of following Ab Circuit- Swiss Ball Crunches, then Ab wheel, then Medicine Ball Twists, then side crunches on Hyper board. Each exercise consecutive with minimal time between sets.
DAMN I’m glad you live in Canada!! Your workout makes me tired here in North Kakilacki!
Nights killed me too when I worked them years ago. Glad you can fit the workout in.
I have taken 2 days off, (it’s kind of screwed up because I am working midnights… it is actually only a day and a half but…) give my body a chance to recuperate… I have been lifting good and heavy (for me anyways) for the last little while.
My next workout is legs, and I want to destroy them with squats… so I want to be ready… nice and rested/ fed.
Caloric intake for yesterday (which is actually today… 'cause I just got up- confused yet?) was as follows;
calories =2600
protein =250 grams
carbs =169 grams
fats =63 grams
You have got an impressive routine, Bunny, and that on shift work: it is inspiring to read through. Keep it up!
Thanks for the kind words Geech and Willy. Goin’ to bed after I post this…
MAY 23rd
Have not slept yet, working midnights, been up since 8:30 pm 22nd May. Everything feels heavy today… but God hates a coward.
Nutrition-
calories= 2676
protein= 316 grams
carbs= 133 grams
fats= 109 grams
QUADS AND CALVES
Barbell Squat
135 xlots= warmup
225 x12
315 x6
385 x2
405 x1 (&^%$!- I was going to go for a PR)
315 x4 then drop set 225x8 (no rest)
Leg Press (one leg at a time)
90 x15
180 x15
270 x8
320 x4 then drop set 180 x13 (no rest)
Zercher Squats (first time doing these!!)
45x20 (get the mechanics of the movement)
135x10
135x10
155x8
175x7
Oh yeah… I like these!
Donkey calf raise (bw +)
180x25
270x18
360x12
360x12
Seated calf raise
90x to failure
180x to failure
180x to failure
205x to failure
In and out of the gym 65 minutes…?!
Everything felt really heavy today… did not have the “pop”.
Really concentrated on form though… movements nice and slow and deep. I think next time I will have a nap after working 16 hours before coming to the gym. Live and learn.
G’night… ZZZZzzzzzzz…
Great goin’ Bunny!
I just started those Zercher squats as well and find I like them. Esp. since I don’t have a good setup to do front or back squats.
Get some good rest now - you have the hard training & good eating part down pat don’t skip the other most important part: the recovery…
Looking strong, Dude!
Soldog’s advice you must heed, young jedi. Make sure you recuperate enough. Hard with shift work, but don’t be afraid of putting off a training session after such.
The idea at our age (I’m thinking) is to not get injured or make ourselves sick through over-training while we make ourselves as strong as possible.
[quote]skidmark wrote:
The idea at our age (I’m thinking) is to not get injured or make ourselves sick through over-training while we make ourselves as strong as possible.
[/quote]
I couldn’t agree more. I back off a little when I feel worn down. I almost always come back stronger.
Home, going to bed… chest and tris later this afternoon…
That’s great work Bunny! Third shift was a bitch when I worked it last year. Did my workouts after work in the morning and slept the rest of the day.
Just got home, busy night last night…
Dog, Skid, Wilba and Zombie… appreciate your concern and advice, and based on that decided to change my plan of attack… see below thread. You guys are chokin’ me up sniff
My nutrition as follows
Calories= 2738
protein= 334 grams
carbs= 115
fat =96
I actually utilized the gym we have at work yesterday afternoon! It isn’t too bad, enough to get 'er done.
I had some good food and rest… went to work, took my lunch hour at the start of the shift and did the following workout;
CHEST, TRICEPS AND ABS
Incline Barbell Bench
135x25
225x9
245x5
245x5
275x2 then drop set 225x6 with no rest
Flat Bench Press Smith Machine
135x12
225x13
275x7
315x2
335x1 then drop set 225x11 no rest
Parallel Bar Dips
bwx9
bwx10
bwx8
bwx7
Standing Cable Crossover Flies
70x7
80x7
90x6
100x5
supersetted with pushups to failure (no rest) after each set (burn baby burn)
Standing Cable Crushers supersetted with Rope tricep pushdowns (no rest)
crushers- 100x18 then pushdowns- 70x12
120x15 then 90x7
150x9 then 100x7
170x5 then 110x4
Dumbell Tates
35x lots (lost count- zoned out!)
40x7
45x6
50x6
I was supposed to do abs… but ran outta time… oh well. At this point, I only have “an ab” singular anyways… lol.
Doing Flat Bench on a smith machine certainly boosts one’s ego. I could have… and was tempted… to keep going heavier, but I did not want to risk injury atb this stage of the game. In addition, I was in the deep dark bowels of our basement (at work) training alone, no spotter.
If I croaked there… the guys would have fun with me… the pictures would be on the internet… like that movie “Weekend at Bernie’s” or something similar… Lord only knows with that bunch, lol! I know I would do it to them!
Well, gonna plant a couple of shrubs for the ole lady… then hit the sack. Last night of midnights for 6 weeks… thankfully.
Catch ya on the flipside!
Gotta love those convenient work site gyms!
Nice going Bunny!
Great job, Bunny. The intensity comes through. Your triceps must still be smoking.
Nice work, Bunny. Heavy incline benches are one my favorites.
I always train alone so I understand your fears. I got myself a power rack for Christmas and have been very pleased with it.