BB bicep curl 40 lbs 3 x 10 - added reps
lever leg extension 60 lbs 3 x 12 - added reps ready for more weight
calf raises 95 lbs 3 x 8 (in cage, on step) - added weight
superset with over hand pull-ups (heels on floor) 3 x 12 with hold on last rep,
abs: reverse crunches on bench with 5kg medicine ball between the knees 3 x 12 with hold on last rep -these are a B@#$!
squats 95 lbs 5 x 5 - added weight
leg press 135 lbs 3 x 12 -added reps ready fore more weight
cardio: 20 mins of moderate EFX.
Soundtrack: Metallica.
Supper: Basically emptied my fridge â??lol.
Cheers
N[/quote]
the reverse crunches definitely sound like a bitch! (remind me to encourage you to swear like a big girl)
trying to picture pullups with your heels on the floor. explain please? i may just be tired.
[quote]kimbakimba wrote:
Those squats are leaping forward…from the bar to 95# in the blink of an eye![/quote]
Hi kimba: like I said in my intro I used to work out quite a bit. My bench PR is 150, my deads 200, I’d have to pull out my old log to check my squats. Basically these past weeks have been getting used to the weights again, making sure I still have proper form ect… I haven’t been in a gym for a year. I didn’t want to start heavy and injure myself.
I did pull out my old log from 2006 and here are my PRs - I was off by some weight but I still have ways to go.
Deads 175
bench 140
squats 205
so I feel like I’m starting from scratch - but hell its a start.
cheers
N
[/quote]
What interests me about this is that you obviously AREN’T starting from scratch. There must be muscle memory and residual strength lurking inside your body in order for just a little bit of training effort to make fast improvement. That is actually quite heartening. I’ve never had to take a layoff from the weights since I’ve started, but I have wondering what would happen to all of this hard-earned muscle and strength if’n I did.
to give you a general breakdown I trained like mad from 2005-2007. I gained a solid 30 pounds - some fat, some muscle. In 2 years I went from a total newbie (think underfed, major cardio) to benching 140. I eat like a horse and went to the gym atleast 5 hours a week. Then life happened - a kind of overdozed on the whole process and backed off. My only sups at the time were a multi and protein powder. I did keep active during the past couple of years, biking, hiking, jogging, the occasional lift for the fun of it but no programs per say. Since then I lost 15 lbs again some fat some muscle but I have certainly not returned to my borderline anorexia. Then a month ago a decided to be a little more serious in order to diminish the smoking and drinking habits. I also eat a lot better naturally when I’m at the gym regularly. Hence this is my forth week of no more smoking, keeping the bottle of wine for the weekends and working out 3-5 hours a week. There are some movements I totally lost - the unassisted chins and dips. Others I’m moving along quickly. From my personal experience you do loose some of the muscle but definitly not all howver I suppose that could also vary depending on genetics, eating habits and others…
Good job losing the butts and cutting back on the booze.
The saying “everything in moderation” might be appropriate. Despite all the love for the iron shown around here, burnout/overdosing is also the enemy. That’s important to keep in mind.
The saying “everything in moderation” might be appropriate. Despite all the love for the iron shown around here, burnout/overdosing is also the enemy. That’s important to keep in mind. [/quote]
I agree - keeping it fun -remembering why you started in the first place is key to keeping it up in the long run.
squats - my legs, butt and thighs felt like spaghetti after last night’s weighted lunges
95 lbs 1 x 8 (felt stiff and weak)
65 lbs x 6 - even these felt heavy and awkward
45 lbs 2 x 12 - practiced form and speed instead
dumbell bench press - flat bench
30 lbs - increased weight, happy on these
1 x 10
2 x 8 - tried for 10 but no deal.
stiff leg deadlift
65 lbs - added 20 lbs, happy with form and feel
3 x 10
[quote]kimbakimba wrote:
All I see here is increased weight or increased reps. Nice! Its definitely coming back.
The squat issues don’t count cause you came in fried (but I sure know what it feels like to have even “easy” squat weight feel awkward).[/quote]
Thanks I’m taking tonight off - stretching, walking maybe but giving the muscles a break. 2 nights in a row of heavy hitting has left me sore. We shall see what tommorow brings. I like hanging out at the gym late saturday mornings, the weight section is usually empty and I haven’t had a day’s work to drain me out yet.
On a different note I’m bringing my big boat of a car to the garage for some startup issues, this is the 3rd time now. I feel like I am getting seriously fucked by this whole process. My breaks are also due but I told myself that if they can’t fix the bug after a third try I am taking my business somewhere else and some else can change my breaks and take my money- what do you guys think?
wicked workout today. Goes to show what a few days rest and some good food will do.
clean and press 75lbs 5 x 1 - increased weight
65lbs 1 x 3 with 5 reps of presses afer each clean. very slow on the the concetric portion of the press
45lbs 3 x 12 - speed
goodmornings
45lbs 3 x 12
box squat
45lbs 1 x 12
65lbs 1 x 12
95lbs 3 x 5
65lbs 2 x 12
45lbs 2 x 12 - speed
declined bench crunch
25lbs plate 3 x 12
hamstring curl
75lbs 1 x 5
70lbs 1 x 5
65lbs 1 x 5
60lbs 1 x 5
55lbs 1 x 5
50lbs 1 x 8
75lbs 1 x 3
65lbs 1 x 5
dips counter weight
50lbs 1 x12 - increased reps with ease - actually very suprised
30lbs 1 x 6 - dropped assisted weight and still got some decent reps
20lbs 1 x 5 - the 5th rep was really tough but definitly on my way to unassited if only for a few reps!
40 lbs 1 x 10
[quote]mom-in-MD wrote:
good, I hope the rice crispy treats I’ve had will be put to good use this week!
GOOD WORK!![/quote]
MMM rice crispy treats haven’t had those is a while. I wonder if I could make those with strawberry protein powder? that couble be a very interesting experiment…
