Tuesday morning workout
Dips: 2xBWx6, 2xBWx8
Decline skull crushers: 4x50x8
Triceps push downs: 4x66x10
Hammer Curls: 3x30x8
I woke up and my right shoulder was sore as hell. I must have slept on it wrong again. It really effected the training today. Lightened up and took it easy. I’ll popped some extra Flame Out (a shameless Biotest plug) and some Aleve at bedtime to help me thru the morning work. I should have done a bit of cardio but I am needed at work.
Wednesday morning workout
Barbell complex: 2x85x5, 2x85x8, 85x5
No treadmill time
I have become a slacker of these interval/ cardio days. Riding home from the gym I resolved to be more vigilant with my cardio.
I can’t decide if I’m going to up my weight with the complexes or up the reps. I’m not working up the ‘sweat’ like I was when I started them. I guess I have adapted!
Damn I hate cardio!
Have you tried different complexes? There are a lot of 1 arm db stuff you can do as well.
[quote]ecogenx wrote:
Have you tried different complexes? There are a lot of 1 arm db stuff you can do as well.[/quote]
I need to do that Eco. You have me hunting for more info now!
Thursday morning workout
Squats in the Smith: 135x5, 185x5, 2x205x5, 185x5, 155x5
Leg Curl: 4x110x6
Dumbbell push up ab thingy: 25x10, 15x7, 25x5
Incline twisting crunches: 3x15
Skid said “Squat even in the smith, you weenie.” So WTF, I’m going to squat. Lets see what happens. Put some Ab work in today. Got tired of the machine crunches and all. Saw an interesting exercise article at T-Nation. and tried the dumbbell push up ab thingy. That worked the crap out of my core! Going to blast the chest tomorrow.
I was away from squatting for a long time. Finally forced myself back into it and got to say it’s the best thing I’ve done. Seems to fire up the whole system and just makes me feel stronger overall. Tried it in the smith machine a couple of times and it seems to really hit the quads for me.
PS Now I’ve got to go look up what the dumbbell push up ab thingy is.
[quote]hel320 wrote:
I was away from squatting for a long time. Finally forced myself back into it and got to say it’s the best thing I’ve done. Seems to fire up the whole system and just makes me feel stronger overall. Tried it in the smith machine a couple of times and it seems to really hit the quads for me.
PS Now I’ve got to go look up what the dumbbell push up ab thingy is.[/quote]
It’s a dumbell pull in. Here is the article. Death to Crunching
[quote]j_willy3 wrote:
hel320 wrote:
I was away from squatting for a long time. Finally forced myself back into it and got to say it’s the best thing I’ve done. Seems to fire up the whole system and just makes me feel stronger overall.
Tried it in the smith machine a couple of times and it seems to really hit the quads for me.
PS Now I’ve got to go look up what the dumbbell push up ab thingy is.
It’s a dumbell pull in. Here is the article. Death to Crunching
In kettlebell fanatics’ circles they’re called Renegade Rows. Nasty good rowing and core workout.
[quote]j_willy3 wrote:
Thursday morning workout
Squats in the Smith: 135x5, 185x5, 2x205x5, 185x5, 155x5
Leg Curl: 4x110x6
Dumbbell push up ab thingy: 25x10, 15x7, 25x5
Incline twisting crunches: 3x15
Skid said “Squat even in the smith, you weenie.” So WTF, I’m going to squat. Lets see what happens. quote]
Nice work! Best move you can make to get overall strong!Happy New Year.
Friday morning workout
Bench press: 135x10, 2x155x20, 2x155x17
Incline dumbbell press: 2x30x20, 30x15, 30x8
Decline dumbbell press: 3x30x20, 30x13
CGP in the Smith: 115x15, 2x115x10
Cable cross-overs: 3x35x20, 35x15
It was high rep day today. Picked up a hell of a pump and a snap and pop in my shoulder. After the first couple of bench sets all was ok. I guess I need to figure out a really good warm-up routine. I noticed all this rep work really hits my triceps a lot harder than my chest. When I got to the cgp’s my triceps were toast. I’m thinking my deltoids and chest are weak points.
Here it is a new year and I’m thinking about how to tweak my workout. I guess I’m never satisfied or easily bored. So I will be doing some soul searching and trying to find direction beyond the goal of being less fat, and more healthy.
Speaking of less healthy, I crafted the typical New Years Day meal of Southern stroke (not comfort) food. Black eyed peas with smoked sausage and tasso ham, collards in homemade pork stock, and a home cured ham from Smithfield, NC. I checked my blood pressure, and its kind of low still! I guess the gym really is helping. HOWEVER, I think I have retained 43 gallons of fluid!
Best New Year wishes to everyone.
Whoaaa, that sounds yummy! I get the same popping in my shoulders till they’re warmed up too willy. Nice workout!
[quote]daddyzombie wrote:
Whoaaa, that sounds yummy! I get the same popping in my shoulders till they’re warmed up too willy. Nice workout![/quote]
Do you have any shoulder pain associated with the popping DZ?
[quote]j_willy3 wrote:
Friday morning workout
Bench press: 135x10, 2x155x20, 2x155x17
Incline dumbbell press: 2x30x20, 30x15, 30x8
Decline dumbbell press: 3x30x20, 30x13
CGP in the Smith: 115x15, 2x115x10
Cable cross-overs: 3x35x20, 35x15
It was high rep day today. Picked up a hell of a pump and a snap and pop in my shoulder. After the first couple of bench sets all was ok. I guess I need to figure out a really good warm-up routine. I noticed all this rep work really hits my triceps a lot harder than my chest.
When I got to the cgp’s my triceps were toast. I’m thinking my deltoids and chest are weak points.
Here it is a new year and I’m thinking about how to tweak my workout. I guess I’m never satisfied or easily bored. So I will be doing some soul searching and trying to find direction beyond the goal of being less fat, and more healthy.
Speaking of less healthy, I crafted the typical New Years Day meal of Southern stroke (not comfort) food. Black eyed peas with smoked sausage and tasso ham, collards in homemade pork stock, and a home cured ham from Smithfield, NC.
I checked my blood pressure, and its kind of low still! I guess the gym really is helping. HOWEVER, I think I have retained 43 gallons of fluid!
Best New Year wishes to everyone.[/quote]
I’m having a stroke just reading that, salivating all the while…
[quote]j_willy3 wrote:
daddyzombie wrote:
Whoaaa, that sounds yummy! I get the same popping in my shoulders till they’re warmed up too willy. Nice workout!
Do you have any shoulder pain associated with the popping DZ?[/quote]
Yes, my shoulders have been bothering me for years. One of the reasons I don’t do a heck of a lot of shoulder work, and overhead pressing, but I was planning on tearing them up a bit tomorrow.
Saturday morning workout
Barbell complex: 85x6, 85x8,85x9,85x10, 85x5
Treadmill interval: 20 minutes
I’m getting the cardio back in on interval day. I did more reps today. I don’t know why really, I just wanted to mix it up and work harder. There really isn’t much rhyme or reason to my training! I think I’ll raise the weight to 95 lbs.
It’s official, the week between Christmas and New Years killed me. I gained about 7 lbs, dammit! So I’m back full bore on “clean eating”. HA-HA! As I write this I am planning to take the daughter to Toys R Us to pick up a game for her PSP. There is a really good Vietnamese restaurant down the street from Toys R Us. I’m thinking about pho bo, spring rolls, and maybe a beef salad with mango. I guess I’m not dieting all that much today!
I awoke to an interesting weather situation this morning, freezing ground fog and freezing dew. Anything that didn’t hold latent heat was covered in ice. The roads were just wet. It’s kind of cool to literally see the dew fall and freeze before your very eyes.
Freezing fog…very cool. I like to go for a walk in the woods when it’s like that, kinda eerie.
I’ve met guys who were stronger than hell, but almost totally lacked fitness. They could bench press a volkswagon, but climbing a few flights of stairs would have them gasping for air.
The cardio isn’t just for fat burning. It’s for fitness and fitness is what will keep you alive.
I think of it this way… cardio extends my life. Weights make it worth living.
iPod faves - Lords of Acid, Rage Against the Machine, Paul Wall
Get jacked up and throw heavy shit around for fun!
that seems like very little rest after 5 exercises. i dont think i could handle that. glad u r feeling better jw.
Sunday morning workout
Standing OH press: 85x8, 105x8, 2x125x8
T-bar rows:135x8, 160x8, 190x6, 190x8
Lat pull down machine: 170x8, 170x6, 180x6, 180x7
Dumbbell lateral raise: 20x8, 3x25x8
Rear delt raise in the Smith: 95x8, 105x8, 2x115x8
Bent row overhand grip: 2x135x5, 2x155x5
Bent row reverse grip: 2x135x5, 2x155x5
I decided to try and up the weight with each set. I was partially successful and the workout felt solid. Changed from the lateral raise machine to dumbbells. The machine is better for my ego, the dumbbells worked me harder…duh! I also tried some reverse grip bent rows supersets in with the bent rows. They worked the crap out of me too.
I needed that workout after a day in the Yankee Candle Company with the wife and the Limited Too with my daughter. Oh, I stood around as useful as teats on a boar hog in the Build-a-Bear Workshop with the daughter. All and all a good day. I loaded up on Pho Bo and fresh spring rolls at the little Vietnamese restaurant stuck in behind the Asian grocery. If they only served ‘33’ beer…
Y’all have a good Sunday!
[quote]j_willy3 wrote:
I needed that workout after a day in the Yankee Candle Company with the wife and the Limited Too with my daughter. Oh, I stood around as useful as teats on a boar hog in the Build-a-Bear Workshop with the daughter.
[/quote]
Wow. How a quick trip to Toys R Us turned into this train wreck is beyond my comprehension. You’re a good sport, sport!
Uh-huh. And I love cardio, too! 
Cappy