Interesting reflection there Dirtbag. You sound like you’ve found what it takes to begin your transformation Bro. Congratulations! Tear it up.
I am on it …missed my workout day. But ended up shoveling a lot of wet snow. I mean alot. So I guess that makes up for it.
Heading into the gym tomorrow with some new tips on training legs to get more cut on calves and quads. Going to start this and see how it works out.
Welp its workout day …should be a good one. Armed with some new leg and back work out tips I am going to concentrate on those body parts and log my results. My lower back needs some work. And my calfs need some work.
Like all newbs when I first started seriously 3 years ago I worked only upper body. Ignored the wheels sorta speak. So I am not on a mission to make up for it. I like hard lifts that work major groups like deads and squats and leg press. Its the only thing I can account for my rapid gains in the past couple years.
I will not be ignoring my upper body I will just keep the sets low to make sure I stimluate minor growth. I am just about getting some symmetrical look to my body. Better then a plateau’d light bulb look IMO.
We will see what happens tonight … 50 mins its not a long time when you want to train a lot of parts. Sometimes cause of a job and single dad, I wish I had more time.
Pullups narrow stance palm in 1 x 8
Pullups wide stance palm out 3 x 5
Squats 5 X 10 reps @ 205 lbs
Leg Curls 1 X 8 reps 200 lbs
Barbell Pullovers 3 X 8 reps 90lbs
Military Press 1 X 8 reps 55 lbs
Seated Rows 1 X 8 reps 180lbs
Good morings 3 x 8 @ 30lbs
Cable Cross overs 3 x 8 @ 55lbs
DB curls 1 X 10 reps @ 5-10-15-20-25-30-35-40 lbs
Tricep Extensions 4 X 8 reps 70 lbs
Tricep Rope Pulls 4 x 8 @ 70 lbs
Standing calf raise 6x10
Seated calf raise 3 x 10 @ 90 lbs
Dips 1 x 8
Romain stiff leg lift 1 x 8
Reverse Pec 3 x 8 80 lbs
It was a good work out … loved the feeling after. The guys that do MMA in the back are trying to get me to come work out with them. Maybe I might go and take a look with my daughter tonight so she can see some pro MMA Boxing Muay Thai BBJ fighters.
All in all a great workout …I hate this day off shit …wish I could go again today.
One more thing my hams are a bit sore from the good mornings. Think they need stretching.
DB, good log. You should definitely check out the MMA. I find it’s even better than lifting weights for clearing my head. Sparring is like meditation for me, my mind CAN’T wander anywhere, it’s just laser-focus on not getting choked out/knocked out. After an hour of sparring, I feel physically sore, but mentally/emotionally re-freshed.
You’re getting stronger every day man!
JR
[quote]Jelly Roll wrote:
DB, good log. You should definitely check out the MMA. I find it’s even better than lifting weights for clearing my head. Sparring is like meditation for me, my mind CAN’T wander anywhere, it’s just laser-focus on not getting choked out/knocked out. After an hour of sparring, I feel physically sore, but mentally/emotionally re-freshed.
You’re getting stronger every day man!
JR[/quote]
JR
I think I might do it when I want to trim down. I know mma training …specially ground work is the most intense cardio work outs around. But right now I am going to observe my gym mates and watch there training. I am trying to get bigger so this kind of training will be more harmfull then good for my current goals. I remember the intense focus and everything from training. And your right it is like a zen state of mind. Clear calm and focus’d to a pin. I remember my kempo training and that is how I felt all the time up until I stopped.
Right now to blow off steam I get those sets done and I am on top of the world. I am really at peace with everything and everyone. For some reason when I train I want to go crazy and hurt people for no reason. You know your just sparing on the mats and I don’t want to stop until someone is hurt. Its not a good feeling loosing control like that. It makes me feel like I am not me if that makes sense. That is one of the main reasons I quit kempo a few years back. Its still there and I can feel it when I even think about sparing.
Ok here is tonights plan of attack
Going to hit the quads and glutes really hard. Then going to let them rest for a week and just to really light warm ups on them. Suppose to shock more growth. We will see.
Also going to hit shoulders chest with a mad passion. Just going to lower some weight and add some reps. And couple isolating exercises to each area.
Got a NSA date tonight so I am hoping to still have enough in me to make things good for her. …guess we will see
Got to the gym and ran into an MMA fighter in the locker room. I was pressed for time but the guy insisted on talking to me. I didn’t want to brush him off but I had to get my work out done and get out to meet my date for the evening. So far as to say I ended up talking for about 25 mins. And this is all I had time for. I felt guilty about my workout. Might finish the rest tonight.
Pullups narrow stance palm in 3 x 8
Squat Machine warms up 2 x 10 170
Squats 3 X 8 - 10 reps @ 135 145 205 lbs
Seated Rows 3 X 8 - 10 reps 170lbs
Barbell Precher Curls 3 X 8 reps 50 60 70lbs
Tricep Pulldowns 4 X 8 reps 90 100 120 lbs
Cable Pulldowns 3 X 8 - 10 reps @ 170 lbs
Oh yeah the girl I was doing the NSA with. OMG that girl works out and it shows. Best looking girl I have ever seen naked. But I decided not to sleep with her as to give us both something to look forward to the next time. Maybe I will post a pic. She said I could.
Hmmmm wonder if I could include that as an ab workout …something to think about.
Tonights plan of attack is going to be all upper body compound lifts with some isolated movements. I unfortunately made my back messed up by sleeping on the couch the passed couple nights. I can really feel it. Gonna take some advil to shrink the swelling hopfully. My daughter asked me to stay there so she could come and get me if the ghost came in her room. Dad could get them and make them go away. Guess thats what being a good dad is all about.
Didja break out with the Ghostbuster tune?
[quote]The Pencil Neck wrote:
Didja break out with the Ghostbuster tune?[/quote]
Yeah and I put my proton pack and blasted that little basterd back to the deadzone. 
Last nights work out
Started out moving 80lbs 7ft boxs x 20 of wood for my dad. I was not in any back pain and he needed the help. So I figured wtf might as well help him out. He is not getting any younger.
Work out was good. I tryed to stay clear of back routines.
Started out with
Pullups narrow stance palm in 3 x 8
Squat machine with no weight is 90 lbs for 3x10
Practiced form with overhead squats. Those are touph to do. Might start bringing those into my routine. No weight on the bar but dammmn still really hard to do comming out of the hole and pushing up. You really feel it on your shoulders and quads.
Barbell Precher Curls 3 X 8 reps 70 80 90lbs
DB curls 5 x 5 @ 35lbs (barely made it through)
Lat Raise 1x 10 @ 5 10 15 20 25
One arm Cable Lat Raises 3 x 8 @ 50 lbs
Tricep Cable Ext. 3 x 8 @ 60 - 70 - 80 lbs
Tricep Pull downs 3 x 8 @ 140 150 160 lbs
Wide lat pulls 3 x 8 @ 160 170 180 lbs
Pec Flys machine 3 x 8 @ 140 150 160 lbs
Rev Flys machine 3 x 8 @ 50 60 70 lbs (kinda weak so going to put those into a routine as well)
All in all I saved my back. I feel the workout today. But I still have a fucked back. More advil and it should go away. Soon I hope.
Tonights plan of attack is going to be the same as last time. Also picked up some Anavar for use in a couple months time. That is only if my levels for hormones return to normal. If not I can alway shelf them for a while.
lastime out at the gym on feb 14th 08
Barbell Precher Curls 3 X 8 reps 70 80 90lbs
DB curls 5 x 5 @ 35lbs (barely made it through)
Lat Raise 1x 10 @ 5 10 15 20 25
One arm Cable Lat Raises 3 x 8 @ 50 lbs
Tricep Cable Ext. 3 x 8 @ 60 - 70 - 80 lbs
Tricep Pull downs 3 x 8 @ 140 150 160 lbs
Wide lat pulls 3 x 8 @ 160 170 180 lbs
Pec Flys machine 3 x 8 @ 140 150 160 lbs
Rev Flys machine 3 x 8 @ 60 70 90 lbs
This weekend I came down with a flu. I ended up joining my daughter in the halls of sickness. I now just have a couph and some siffles. Going to have a good nap after work and see if the work out is worth it. On a good note my back is feeling 97% better. No pain but I know that injury is still waiting to come back. Think my next work out is going to be legs …good old legs squats …ext …calfs and hams …yum yum!
Well the flu got worst last night. I got home from work and slept till 11pm. By then my gym was closed. So I watched a movie ate some advil and tylenol to stop the feaver. Slept from 12ish to 11:50am. Took the morning off work. Wow what a fucking crap flu. I hate getting sick. I can’t wait for my kid to stop bringing home these flu-cold virii. Since I am on dad duty I am going to be staying home tonight. Looks like thursday is the work out night. I hate when shit gets fucked up like this. I really need to work off some steam.
Peak of the flu season Bro, that sucks. Take care, get rid of that sickness, the weights will be waitin’ for you.
Fawk!!! another day without training this is driving me insane. I did my usual routine. Came home slept …ate. Then felt like I was going to puke. Went and had a green tea. Went home and slept till this morning. I feel better today. Lets hope this holds. I had colds-flu’s.
Hang in there DB, you’ll get better. Just think of the time off as recovery, so when you get back into the gym you’ll be rested up and ramped up to train.
Just a side note, whenever I’m sick or injured, I find watching funny movies keeps me from getting too down, and I heal up faster. Really laughing hard just puts me in a better mood. Give it a try (I highly recommend Fubar).
Jelly
[quote]Jelly Roll wrote:
Hang in there DB, you’ll get better. Just think of the time off as recovery, so when you get back into the gym you’ll be rested up and ramped up to train.
Just a side note, whenever I’m sick or injured, I find watching funny movies keeps me from getting too down, and I heal up faster. Really laughing hard just puts me in a better mood. Give it a try (I highly recommend Fubar).
Jelly [/quote]
I know. I should just chill and relax. I feel like I am wasting away into nothing. Oh well I guess I will explode when I hit it up again.
Ok I feel good. Tonight going to blast some legs …should be a good workout. Stupid cold is not lingering in my body anymore. No kid. No excuses not to go hit some iron.