I would love to avoid the yard work alas tis not possible but great excuse to get some lifting in.
GV- Unfortunately I had o do the yardwork after…and my walk behind mower decided it was time for the drive motor to quit so it was old school straight push!
Tmill, foam, stretchy, dislocates
squats 3x225, 2x255, 1x275, 1x285, 2x5x245
walkouts 335, 355, 375 all for 10 sec. feeling a little better each time
pause squats 2x5x225
hack squats 2x7x225, 2x5x245
leg ext 3 sets
hyper 2x12xbw
rise time 0348
[quote]OldGoat wrote:
walkouts 335, 355, 375 all for 10 sec. feeling a little better each time
[/quote]
These are such a valuable training tool. I really believe they pay off.
[quote]OldGoat wrote:
GV- Unfortunately I had o do the yardwork after…and my walk behind mower decided it was time for the drive motor to quit so it was old school straight push!
Tmill, foam, stretchy, dislocates
squats 3x225, 2x255, 1x275, 1x285, 2x5x245
walkouts 335, 355, 375 all for 10 sec. feeling a little better each time
pause squats 2x5x225
hack squats 2x7x225, 2x5x245
leg ext 3 sets
hyper 2x12xbw
rise time 0348
[/quote]
Real strong leg session there. I frequently rise at 348, then return to sleep at 350 after going to the bathroom.
[quote]DBasler wrote:
[quote]OldGoat wrote:
GV- Unfortunately I had o do the yardwork after…and my walk behind mower decided it was time for the drive motor to quit so it was old school straight push!
Tmill, foam, stretchy, dislocates
squats 3x225, 2x255, 1x275, 1x285, 2x5x245
walkouts 335, 355, 375 all for 10 sec. feeling a little better each time
pause squats 2x5x225
hack squats 2x7x225, 2x5x245
leg ext 3 sets
hyper 2x12xbw
rise time 0348
[/quote]
Real strong leg session there. I frequently rise at 348, then return to sleep at 350 after going to the bathroom. [/quote]
Ditto…on both.
Walkouts are going to help a good bit, I believe.
[quote]DBasler wrote:
I frequently rise at 348, then return to sleep at 350 after going to the bathroom. [/quote]
Hahaha…there are plenty of days where I wish I could ! And thanks for stopping by Dave
[quote]kpsnap wrote:
[quote]OldGoat wrote:
walkouts 335, 355, 375 all for 10 sec. feeling a little better each time
[/quote]
These are such a valuable training tool. I really believe they pay off.[/quote]
Snap, I hope so…my chicken legs tremble doing it
Thanks Skip…
Tmill, foam, stretchy, dislocates…had deep tissue yesterday…feel like ground beef
Pause BP 2x225, 3x245, 1x250, 5x225, 4x225, 2x225
Seated cable row 12x120, 10x140, 9x160
dips 15xbw, 10xbw+45, 7xbw+70, 5xbw+70
facepulls 12x80, 12x90, 2x10x95
bench is definitely feeling better, didn’t challenge weights today but the bar is moving better and I am more patient in the lift…happy
Peace
[quote]OldGoat wrote:
Thanks Skip…
Tmill, foam, stretchy, dislocates…had deep tissue yesterday…feel like ground beef
Pause BP 2x225, 3x245, 1x250, 5x225, 4x225, 2x225
Seated cable row 12x120, 10x140, 9x160
dips 15xbw, 10xbw+45, 7xbw+70, 5xbw+70
facepulls 12x80, 12x90, 2x10x95
bench is definitely feeling better, didn’t challenge weights today but the bar is moving better and I am more patient in the lift…happy
Peace
[/quote]
Looking good. Glad to hear that things are progressing smoothly and without issue.
[quote]LittleStrick wrote:
[quote]OldGoat wrote:
Thanks Skip…
Tmill, foam, stretchy, dislocates…had deep tissue yesterday…feel like ground beef
Pause BP 2x225, 3x245, 1x250, 5x225, 4x225, 2x225
Seated cable row 12x120, 10x140, 9x160
dips 15xbw, 10xbw+45, 7xbw+70, 5xbw+70
facepulls 12x80, 12x90, 2x10x95
bench is definitely feeling better, didn’t challenge weights today but the bar is moving better and I am more patient in the lift…happy
Peace
[/quote]
Looking good. Glad to hear that things are progressing smoothly and without issue.[/quote]
Thanks Big Man, here is my conundrum: I need to put on weight…but as part of the meet prep, I decided no beers during the week so I could improve ( I hope) performance in the gym. so I need to counteract the loss of those calories. To do so, I decided cut out cardio until after the meet…Ok… I figured cardio only chewed up about 1/3 of the caloric intake from beers…so I need to make up that other 2/3 loss and than add to it to gain weight… Based on 7 lb gain in the next 10 weeks, I need an excess intake of 350 calories plus an additional 450 calories for the beer shortfall so 800 calories a day extra…doesn’t sound too bad except…I’m not an eater and here is what I already do… 40 gram protein shake, bagel, PBJ, protein bar, chicken breast or leftovers and cheese stick for lunch, protein bar, peanut butter crackers, dinner ( steak, pork, chicken) 2 slices of bread, veggies/potato, glass of milk and 3.5 Oreos ( the dogs each get 1/4 of one) Casein 20 gram shake prior to bed…throughout the day 80-110 ounces of water, 1 large coffee, 16 oz water during the night… Hey I just figured it out…more beer over the weekend!!! Thanks for the help…
[quote]OldGoat wrote:
[quote]LittleStrick wrote:
[quote]OldGoat wrote:
Thanks Skip…
Tmill, foam, stretchy, dislocates…had deep tissue yesterday…feel like ground beef
Pause BP 2x225, 3x245, 1x250, 5x225, 4x225, 2x225
Seated cable row 12x120, 10x140, 9x160
dips 15xbw, 10xbw+45, 7xbw+70, 5xbw+70
facepulls 12x80, 12x90, 2x10x95
bench is definitely feeling better, didn’t challenge weights today but the bar is moving better and I am more patient in the lift…happy
Peace
[/quote]
Looking good. Glad to hear that things are progressing smoothly and without issue.[/quote]
Thanks Big Man, here is my conundrum: I need to put on weight…but as part of the meet prep, I decided no beers during the week so I could improve ( I hope) performance in the gym. so I need to counteract the loss of those calories. To do so, I decided cut out cardio until after the meet…Ok… I figured cardio only chewed up about 1/3 of the caloric intake from beers…so I need to make up that other 2/3 loss and than add to it to gain weight… Based on 7 lb gain in the next 10 weeks, I need an excess intake of 350 calories plus an additional 450 calories for the beer shortfall so 800 calories a day extra…doesn’t sound too bad except…I’m not an eater and here is what I already do… 40 gram protein shake, bagel, PBJ, protein bar, chicken breast or leftovers and cheese stick for lunch, protein bar, peanut butter crackers, dinner ( steak, pork, chicken) 2 slices of bread, veggies/potato, glass of milk and 3.5 Oreos ( the dogs each get 1/4 of one) Casein 20 gram shake prior to bed…throughout the day 80-110 ounces of water, 1 large coffee, 16 oz water during the night… Hey I just figured it out…more beer over the weekend!!! Thanks for the help…[/quote]
Dang Paul! You eat more than I do. And I am not even trying to lose weight right now! You must have one heck of a metabolism.
Yes, an additional case of beer, per weekend, would probably do it…between the added calories and negative impact on your metabolism.
Well…assuming you don’t die from alcohol poisoning.
But you drink american beer, right? So that might not be a concern…
[quote]LittleStrick wrote:
Dang Paul! You eat more than I do. And I am not even trying to lose weight right now! You must have one heck of a metabolism.
Yes, an additional case of beer, per weekend, would probably do it…between the added calories and negative impact on your metabolism.
Well…assuming you don’t die from alcohol poisoning.
But you drink american beer, right? So that might not be a concern…[/quote]
Right, where the F*@k is all that stuff going? American Beer FTW!!! And I swear the more water I drink, the thirstier I get.
[quote]OldGoat wrote:
[quote]LittleStrick wrote:
Dang Paul! You eat more than I do. And I am not even trying to lose weight right now! You must have one heck of a metabolism.
Yes, an additional case of beer, per weekend, would probably do it…between the added calories and negative impact on your metabolism.
Well…assuming you don’t die from alcohol poisoning.
But you drink american beer, right? So that might not be a concern…[/quote]
Right, where the F*@k is all that stuff going? American Beer FTW!!! And I swear the more water I drink, the thirstier I get. [/quote]
Water makes you thirsty? Hmm…
I don’t usually have that problem. But I drink 4 -5 quarts a day. Already half way through my 2nd quart today.
American beer (Sam Adams, Shiner Bock, a spate of micro brews) FTW!
Then there’s that mass bottled gutter water from WI.
[quote]LittleStrick wrote:
[quote]OldGoat wrote:
[quote]LittleStrick wrote:
Dang Paul! You eat more than I do. And I am not even trying to lose weight right now! You must have one heck of a metabolism.
Yes, an additional case of beer, per weekend, would probably do it…between the added calories and negative impact on your metabolism.
Well…assuming you don’t die from alcohol poisoning.
But you drink american beer, right? So that might not be a concern…[/quote]
Right, where the F*@k is all that stuff going? American Beer FTW!!! And I swear the more water I drink, the thirstier I get. [/quote]
Water makes you thirsty? Hmm…
I don’t usually have that problem. But I drink 4 -5 quarts a day. Already half way through my 2nd quart today.
American beer (Sam Adams, Shiner Bock, a spate of micro brews) FTW!
Then there’s that mass bottled gutter water from WI.[/quote]
gutter water FTW!!
Tmill, foam, stretchy, dislocates
DL 3x225, 2x275, 315, 5x1x345,1x365, 1x385
Deficit SLDL 3x6x235
pause squats 5x135, 5x185, 3x225, 2x235, 240, 245, 250 these were all nice and deep…3x135 10 sec in the hole…light headed, no mas
pull-throughs 15x150, 7x200 ( my foot kept slipping and I feared being face planted by 200lbs) 10x150
No time constraints on Sat for me, so its nice just to do work.
Peace
Gotta love the pause squatting and nice dead work too.
[quote]gorillavanilla wrote:
Gotta love the pause squatting and nice dead work too.[/quote]
Thanks GV, trying to squat 2x week to see it will help me progress. I have to admit, in a sick twisted sorta way I do like pause squats
T mill, foam, stretchy, dislocates
Pause incline BP 5x185, 4x210, 2x225, 1x235
Pause CG Incline BP 5x175, 4x185, 2x190, 1x210
Tates 10x30s, 2x10x35s
deadhang chins 7,7,7,7
the 235 was fast…moving in the right direction. I may not be gaining weight yet, but I think the calories are adding to the energy level.
Peace
[quote]OldGoat wrote:
T mill, foam, stretchy, dislocates
Pause incline BP 5x185, 4x210, 2x225, 1x235
Pause CG Incline BP 5x175, 4x185, 2x190, 1x210
Tates 10x30s, 2x10x35s
deadhang chins 7,7,7,7
the 235 was fast…moving in the right direction. I may not be gaining weight yet, but I think the calories are adding to the energy level.
Peace[/quote]
Increased energy is a win. If the calories are there, the weight will follow.
Good looking deads and incline bench.
You just keep moving forward.
Thanks Skip, as always appreciate your support.
tmill, foam, stretchy, dislocates
squat 5x185, 4x225, 2x250,275
walkouts 365, 2x405
squat 4x1x275
pause squats 3x3x225
its a deload so kept it short… next week starts 10 week cycle to the meet.
Peace