Squat in Smith machine (unfortunately): 135x10, 185x9, 185x3
Leg Curl: 3x85x10
Leg Ext. 3x30x10
Power Cleans: 135x5, 3x155x3
Power Snatch: Bar x10
Treadmill: 15 minutes
Not much to report today, so y’all don’t have to worry about commenting on this log! I hate that I have to squat in the Smith Machine. Like the Barbie gym of days past, this place doesn’t have a power rack or stands to do a good normal free weight squat. So I’ll do these and not push myself. I’m afraid not having the full range of motion could present ‘problems’.
Trying to concentrate on form with the power clean. I didn’t challenge myself much there either. SSSOOO just to try and recapture my youth, (as if my ‘motorcicle’ isn’t enough) I did some form work on power snatches. Damn, I like oly work! It’s a shame I suck out loud at those lifts. I was less than average in my youth as well. But at least then I had a good coach that just shook his head, laughed, and continued to work with me.
I’m off to the beach and move furniture around for my mom. I have realized their reason to bring me in this world was to move their furniture and drive them on long trips. I don’t mind them stopping at every rest area and eating at every Cracker Barrel. That burns my brother up…
Absolutely. No-carb or really low-carb diets have reversed Type II diabetes, the ACQUIRED kind.[/quote]
Great point Skid. My personal experience since November of 2007, cleaning up my diet and getting the fast digesting carbs out of my meals has made pretty astounding changes in my Triglycerides. They have gone from 340 on 11/4/07 to 62 on 6/04/08.
Cholesterol levels under medication was 240, now un medicated are 189. I still eat well sized portions, just different things.
OF COURSE, my diet drives my wife crazy, but go figure, what doesn’t drive her crazy!!!
Oh and I didn’t mean to come across as thinking anyone was ‘busting my ass’ I engage and welcome debate and discussion, I see it as coaching, plain pure and simple.
I don’t think anyone is “handing your ass to you.” I think each in our own way want to see you be successful and we’re each presenting a viewpoint on how that might be achieved. So far, Capacity and Ironmantrw have made the most sense.
[/quote]
Skid, just to clear that up, I wasn’t referring the discussion here. While all this posting was going on I was getting unmercifully ‘beaten up’ on by a customer in the midst of price negotiations. I was not in the position of power, thusly having my ass handed to me.
Personally I see this as damn good coaching, and I welcome and relish each and every opinion.
Sorry I didn’t make myself clear, I did a bad job of injecting some of my self directed sarcasm in my post.
Sorry - I done dood it again. I should know better than to post late at night, because 3 things happen
I start thinking I understand what’s going on
I begin to have absolute faith in my intelligence (that should be a tip off that something is off base right there)
I start lecturing.
I wasn’t offended by the phrase that’s for certain, I was just concerned that we were all coming across as a little too intense. But I see that I misunderstood exactly who you thought was handing your ass to you.
Late night misunderstanding aside, the following is very good stuff!
Cappy
[quote]skidmark wrote:
But if one’s stated goal is progression - more weight or more reps or more sets or getting faster you eventually have to address the fact that you have
a limited energy store to perform the work
a limited recovery capacity within with to get stronger.
At that point you do have to focus on what’s going to give you the bang for your energy buck. That’s when you start paring away redundant exercises, choosing movements that build on each other, separating movements that interfere with each other or shortening the workouts while making them more intense and possibly start taking ergogenic aids to improve recovery.
But determining what is the appropriate course starts with the end result one wishes to achieve and working backwards more often than not.[/quote]
Just so you know, I totally understand someone doing certin things because they just “like them” or following a certain order because … well, “that’s what they’ve always done before.” But if they start running into road blocks and lament about it, then I’m going to try to offer some suggestions … not just a pat on the ass and a “it will be better next time,” comment.
I try not to think I know it all because just as soon as I do someone or something comes along and makes me look like a fool. Even with as many years training experience (25) that I have I’m always learning something new. And what works for me might not work for someone else.
[quote]skidmark wrote:
Sorry - I done dood it again. I should know better than to post late at night, because 3 things happen
I start thinking I understand what’s going on
I begin to have absolute faith in my intelligence (that should be a tip off that something is off base right there)
I start lecturing.
I wasn’t offended by the phrase that’s for certain, I was just concerned that we were all coming across as a little too intense. But I see that I misunderstood exactly who you thought was handing your ass to you.
D’oh! my bad.[/quote]
No bad’s here Skid, I wasn’t making myself clear. I also never felt anyone was being intense. Hey its a healthy discussion, but not as dramatic as the T Alpha ones!
[quote]Ironmantrw wrote:
I try not to think I know it all because just as soon as I do someone or something comes along and makes me look like a fool. Even with as many years training experience (25) that I have I’m always learning something new. And what works for me might not work for someone else. [/quote]
That’s a mouthful of wisdom Ironman. I feel the same way, and I seek the input and perspective.
Plus we eastern NC fellas have to look out for each other!
Late night misunderstanding aside, the following is very good stuff!
Cappy
skidmark wrote:
[b]But if one’s stated goal is progression - more weight or more reps or more sets or getting faster you eventually have to address the fact that you have
a limited energy store to perform the work
a limited recovery capacity within with to get stronger.
At that point you do have to focus on what’s going to give you the bang for your energy buck. That’s when you start paring away redundant exercises, choosing movements that build on each other, separating movements that interfere with each other or shortening the workouts while making them more intense and possibly start taking ergogenic aids to improve recovery.
But determining what is the appropriate course starts with the end result one wishes to achieve and working backwards more often than not.[/b]
Just so you know, I totally understand someone doing certin things because they just “like them” or following a certain order because … well, “that’s what they’ve always done before.” But if they start running into road blocks and lament about it, then I’m going to try to offer some suggestions … not just a pat on the ass and a “it will be better next time,” comment.
Cappy
[/quote]
I really appreciate both of your comments. If I wanted a pat on the head I could get that from the cat (whenever he wants tuna he tries that). I want to get stronger, and I don’t know anywhere near enough.
Really appreciate the inspiration I get reading threads like this one.
Squat in Smith machine (unfortunately): 135x10, 185x9, 185x3
Leg Curl: 3x85x10
Leg Ext. 3x30x10
Power Cleans: 135x5, 3x155x3
Power Snatch: Bar x10
Treadmill: 15 minutes
…
Trying to concentrate on form with the power clean.
[/quote]
Squat in Smith machine (unfortunately): 135x10, 185x9, 185x3
Leg Curl: 3x85x10
Leg Ext. 3x30x10
Power Cleans: 135x5, 3x155x3
Power Snatch: Bar x10
Treadmill: 15 minutes
…
Trying to concentrate on form with the power clean.
That shows some discipline and clear thinking.
[/quote]
wow…No one has ever accused me of discipline or thinking clearly, E!
What more can I say. It was quiet. I slept in, woke up at 5:30 instead of 4:30. Plugged the IPod in my fat head and went to walkin’. WOO HOO!! I survived.
Off to cook some breakfast, I have some left over shrimp marinating, maybe I’ll cook them and an omelette out on the grill. That with a big ole pot of coffee might be a good way to start the day.
[quote]j_willy3 wrote:
Sunday morning— 40 minutes of Cardio hell
What more can I say. It was quiet. I slept in, woke up at 5:30 instead of 4:30. Plugged the IPod in my fat head and went to walkin’. WOO HOO!! I survived.
Off to cook some breakfast, I have some left over shrimp marinating, maybe I’ll cook them and an omelette out on the grill. That with a big ole pot of coffee might be a good way to start the day.
Y’all enjoy your Sunday! [/quote]
Good work! I did 50 situps this morning… hit the “snooze” button everytime!
Assisted Pull ups: BW less 95# x 5, BW less 95# x 5
Incline Bench Press: 135x10, 185x5, 185x4,
Dumb bell Military press: 45x10, 45x8, 45x7
Smith Machine Mil Press(partial) 80x12, 80x8, 80x6
Skull crushers: 50x12, 60x8, 60x7
Treadmill 15 minutes
Had about a medium intensity workout. Didn’t get to bed until late last night. So it was hard to get up and get to the gym this morning. Those days happen I guess.
I took the Tate dumbbell presses out, trying to increase the weight on the skull crusher. Also I have decided to do the military presses with dumbbells for a while. I just don’t get my jollies doing them in the Smith machine. However I do like the partials and since there is no power rack at this gym I’ll continue to do them in the Smith machine.
I guess I need to take a management approach to tracking my progress. I have been in ‘seat of the pants’ mode for so long. So I think I’m going to get my paper logs down on a spreadsheet and track them. Maybe I will target weight and rep % or something smart like. Especially since folks have been successfully doing that for ages!
I’m thinking it is time to get anal about my workouts.
Tracking progress in a very detailed and organized way is vital to key progression. I find an Excel spreadsheet to be the best method. This takes a lot of follow through but it pays off in the end. It also helps with program design. It helps with balancing movements over time (too much pulling or pushing).
It will only be a matter of time before you start tracking food intake…
Tracking progress in a very detailed and organized way is vital to key progression. I find an Excel spreadsheet to be the best method. This takes a lot of follow through but it pays off in the end. It also helps with program design. It helps with balancing movements over time (too much pulling or pushing).
It will only be a matter of time before you start tracking food intake…[/quote]
Yeah, I finally started tracking food intake after I’d been back lifting about four years which led to yogurt protein shakes
I use a paper spreadsheet though, I’m too old for Excel. Can’t find a way to do it in machine code … if I weren’t too old and senile to remember it.
I use a paper spreadsheet though, I’m too old for Excel. Can’t find a way to do it in machine code … if I weren’t too old and senile to remember it.
[/quote]
I prefer Lotus 123 and DOS myself…But I got forced into Excel…UGH!!
Snatch grip Dead lifts: 135x5, 185x5, 185x5, 205x5
Leg Curl: 3x85x10
Leg ext: 3x35x12
Dumb bell rows: 3x65x10
Treadmill: 15 minutes
Little to report this morning. My work spouse joined me this morning. It’s a foggy, steamy start to a hot eastern NC day up here. Couldn’t ask for a better day. Nothing is better than heat and humidity!
Off to deal with the problems of running a stressed business in a depressed industry. It’s sure hard to keep the intensity up for that, just like the workouts. I like the 4 day workout schedule. I think I need to re-arrange it to keep the intensity levels up…DAMN I hate having to use my limited mental capacity!!!
