[quote]chobbs wrote:
[quote]LoRez wrote:
“sorry, I’ve got a girlfriend” “oh, ok, I understand”)
[/quote]
sorry you’re a slut and I have a girlfriend[/quote]
But she probably brings a few new things to the table that my girlfriend doesn’t…
Experience matters. Lol.
Shitty deadlift session. Couldn’t do more than 1 rep with 315. Couldn’t get 335 off the ground.
BTN Press 73 x 3 x 12 felt good though. Easier than 71 and 72, even though I benched yesterday. Funny how unpredictable some of this stuff is.
My training is going to be somewhat derailed for the next two weeks. Girlfriend is flying in tomorrow.
Now, she DOES train, and does have a program her trainer built around what I have to work with in my gym. So maybe not all is for naught.
This is what her trainer has her doing while she’s here. A bodypart split? 3x12-15 on every exercise? I don’t exactly agree.
[quote]Legs:
power rack squats 55lbs
DB lunges 10lbs
KB sumo squat 35lbs
BB deadlifts 65lbs
DB deadlifts 20lbs
Chest/biceps:
DB incline press 20lbs
EZ bicep curls
push ups
DB hammer curls 10lbs
DB push up to row 10lbs
Back/triceps:
DB tricep ext (lying) 10lbs
Rocking abs
BB row (olympic bar)
DB bent over one arm row 20lbs
Db tricep kickbacks 5lbs
Abs/core:
Bicycle abs 20x
lying flutter kicks 20x
Plank 90sec
windshield wipers 10x
oblique crunches 15ea
**do 3 sets each exercise
**Reps: between 12-15 each exercise unless otherwise noted![/quote]
Plus her normal everyday running.
As for me, I’ve now added 10lbs to my BTN presses since I restarted doing these.
75 x 3 x 12
And I’m now finally at the level in my calisthenic program that a 6yo should be able to maintain. The progression is a bit slow…
Nothing heavy recently. A few bench presses yesterday, but nothing of note. Ramped triples to 155 is all.
[quote]LoRez wrote:
[quote]chobbs wrote:
[quote]LoRez wrote:
“sorry, I’ve got a girlfriend” “oh, ok, I understand”)
[/quote]
sorry you’re a slut and I have a girlfriend[/quote]
But she probably brings a few new things to the table that my girlfriend doesn’t…
Experience matters. Lol.[/quote]
Exactly too a point lol I’ve always said I don’t want a huge slut but I don’t have time for on the job training either
[quote]LoRez wrote:
As for me, I’ve now added 10lbs to my BTN presses since I restarted doing these.
75 x 3 x 12
And I’m now finally at the level in my calisthenic program that a 6yo should be able to maintain. The progression is a bit slow…
Nothing heavy recently. A few bench presses yesterday, but nothing of note. Ramped triples to 155 is all.[/quote]
Whats goin on man?
[quote]trivium wrote:
[quote]LoRez wrote:
As for me, I’ve now added 10lbs to my BTN presses since I restarted doing these.
75 x 3 x 12
And I’m now finally at the level in my calisthenic program that a 6yo should be able to maintain. The progression is a bit slow…
Nothing heavy recently. A few bench presses yesterday, but nothing of note. Ramped triples to 155 is all.[/quote]
Whats goin on man?[/quote]
What’s up?
My girlfriend has been in town, and I haven’t seen her since January, so I’ve been a little busy there. I got a couple short workouts in over the past week though.
My BTN press is now up to 79lbs for 3x12, still adding a pound per session. I stopped locking these out at the top. 77 felt kind of heavy, 78 felt really light, 79 felt heavy. I can get in BTN press supersetted with EZ bar curls in 10 minutes or so… so that’s all I’ve managed to really keep doing.
And… shoulder rehab.
“A white guy, a Jewish guy, and a Chinese girl walk into an Arab restaurant on Easter Sunday…”
Oh, that wasn’t a joke. We had a veritable feast. Beef, lamb, and chicken shawarma, kafta, lentil soup, stuffed grape leaves, baba ganoush, lavash, salad, fresh juices, cardamom coffee. Good stuff.
So I was in Columbus (OH) this weekend, visiting a friend and dropping my girlfriend off at her parents. Now that it’s warmer, everyone’s out in their spring and summer clothes, and Columbus really is something of a college town with OSU there. I’d never really noticed how many guys truly did nothing but bench and curl.
I think what struck me most odd was that nobody seemed to see anything wrong with it. Big arms and a flat stomach seems to be the only requirement.
There were some actual athletes though. They’re pretty easy to notice, because they actually have backs.
Meanwhile, my arms and shoulders seem to be growing pretty quickly from my curls and BTN presses. In the eyes of the public, I’m starting to actually look like I work out.
EDIT: yes, I noticed the women too.
[quote]LoRez wrote:
“A white guy, a Jewish guy, and a Chinese girl walk into an Arab restaurant on Easter Sunday…”
Oh, that wasn’t a joke. We had a veritable feast. Beef, lamb, and chicken shawarma, kafta, lentil soup, stuffed grape leaves, baba ganoush, lavash, salad, fresh juices, cardamom coffee. Good stuff.
So I was in Columbus (OH) this weekend, visiting a friend and dropping my girlfriend off at her parents. Now that it’s warmer, everyone’s out in their spring and summer clothes, and Columbus really is something of a college town with OSU there. I’d never really noticed how many guys truly did nothing but bench and curl.
I think what struck me most odd was that nobody seemed to see anything wrong with it. Big arms and a flat stomach seems to be the only requirement.
There were some actual athletes though. They’re pretty easy to notice, because they actually have backs.
Meanwhile, my arms and shoulders seem to be growing pretty quickly from my curls and BTN presses. In the eyes of the public, I’m starting to actually look like I work out.
EDIT: yes, I noticed the women too.[/quote]
I think guys look stupid when they have zero back development and no legs. I have yet to see a woman that like the horribly unbalanced look.
Also, being part Lebanese, I love middle eastern food. I would eat it every day if I could afford it.
Good news is I can get back to training.
Other good news is I’ve realized I need to spend more time away from the computer (and less time on this site). I seem to be missing out on some things.
I’d forgotten how much I enjoyed cooking real food. We cooked a lot of good food while she was here. I’d gotten to thinking of food in terms of protein, carbs, fat… and that formed the basis of my cooking and I stopped enjoying it. So, I’m going to switch to thinking about “food that tastes good”, you know, like how normal people cook.
Bad news is that I’m sick. Had streaks of blood in the stuff I coughed up yesterday. Not the best sign.
Bad news is my shoulders, while better, aren’t healed.
–
I’m going to Vegas over the 4th of July with my girlfriend and one of her good friends (and her guy). Her friend wants to spend some of that time by the pool.
Vanity says I want to look good for the pool. My body says my joints are just overall worn out. My mind says I don’t really have the energy to push myself too hard like I was with those squats. Healing my shoulders is also a major factor.
So… 10 weeks out. If I want some decent definition, 4 weeks to lean out sounds reasonable to me given where I am right now. So 6 more weeks to continue putting on muscle. And get a tan somewhere in there.
Bodypart priorities: arms, shoulders, chest, lats, glutes, calves (in that order)
Sore joints suggests higher reps or higher frequency. Vanity suggests higher reps or higher frequency. Shoulder pain suggests lots of upper back and rear delt work.
My right arm is a good .75" smaller than my left arm too.
Given all of that…
Exercise selection something like: BTN press (shoulders and triceps), EZ bar curls (biceps), DB curls (bicep unevenness), meadows rows (lats), lat pulldowns (lats), bent/machine rows (shoulder pain), rear delt flyes (shoulders and shoulder pain), SGHP (overall size, calves, glutes, upper back), RDL (glutes and hamstrings), decline bench (chest), slight incline bench (chest), maybe dips (chest, triceps)?.
Which I suppose looks something like this when some of the smaller pieces are put together.
Pre-exhaust DB curls (weak arm first) + [BTN Press + EZ bar] superset + dips(?)
SGHP + RDL
Meadows rows + lat pulldowns
Bent/Machine rows + rear delt flyes
SGHP in the 4-6 range, everything else in the 10-15 range.
I dunno. I’ll take suggestions.
That was a long post that said almost nothing.
Used the office gym tonight.
Underhand, seated vertical, cutting off the extreme ROM seemed to feel best for my shoulders. Also seemed to target the lats fine.
Short and simple.
[quote]LoRez wrote:
That was a long post that said almost nothing.
Used the office gym tonight.
Underhand, seated vertical, cutting off the extreme ROM seemed to feel best for my shoulders. Also seemed to target the lats fine.
Short and simple.[/quote]
If you threw in a squat variation, this would be the best simple workout ever.
Vertical Pull, Rear Delt, Legs.
[quote]trivium wrote:
If you threw in a squat variation, this would be the best simple workout ever.
Vertical Pull, Rear Delt, Legs.[/quote]
Yeah, it was a nice little workout. Back had some decent DOMS in the right places, so I’m glad it worked.
Too bad there’s not any real option for squatting in my work gym. Honestly, when I was brainstorming above I somehow completely skipped over squats too. No idea why.
–
Today’s.
Alternating 1-arm DB curls. Just used a 20lber and took no break. R, then L. 10, 8, 4. Something like that. Not even sure what my grip was.
BTN Press. 80lb x 3 x 12. Then another 8. Focused on moving my elbows, not the bar.
Supersetted with EZ Bar Curls for sets of 10. Not sure of the weight. Pretty much mid range only. My forearms still hurt when I curl with this bar too, not just the straight bar. It’s not as bad with this one though.
I don’t know about evening things out right to left. Colucci has mentioned doing reps with the weak arm, then doing the same amount with the strong arm. So I’m trying that for “pre-exhaust”. We’ll see.
Otherwise, these seem to be working. I still get a ton of trap involvement out of the BTN presses, but they are at least hitting my delts and triceps decently.
A year from now, I’ll laugh at that photo for how scrawny I was.
I’ve been sick. There’s the physical cold/flu symptoms, but then there’s the deliriousness, depression, exhaustion on top of it. The latter was bad enough I took Thursday and Friday off work. It’s really frustrating to not be sure if I can even stay awake/aware for more than about 2 hours at a time.
I spent some time on this site, poking around while I was awake but bored at home this week. Gave me something to do.
One of those days, I played with the “Delt Triad”: The Delt Triad I kind of liked it. I ended up using 5lb plates because anything heavier was painful. Still worked for what it was.
Just… nonstop with the same weight:
12-15 standing lateral raises
12-15 seated front raises
12-15 seated presses
Repeat 3 times.
Today I did a repeat of my lats/rear-delt workout. I really wanted to throw some squats in there (that was a good idea), but even the walk from my office to the gym in the next building caused me to nearly black out. Awful feeling these days.
Unilateral bicep pre-exhaust with DB curls (cut off the bottom of the ROM due to my f-ed up right elbow)
10lb x 10, 10
15lb x 8, 8
or something like that
Lat pulldown, supinated, narrow grip, elbows in front of torso
85 x 12
100 x 9 x 10
Last sets sucked pretty bad. Closed my eyes and just forced myself to finish them.
Machine rear delt flyes
40 x 4 x 20
I’ll bump these up to 45 next time.
–
Doctor has me on an antibiotic, saline nasal rinse, corticosteroid nasal spray, singulair (asthma med?), and zyrtec. And then I’m taking vit D, n-acetyl cysteine, and vit C on top of it.
–
Bodyweight is still going up, albeit very very slowly. I’m hovering around 154 these days. I’m probably gaining at a rate of something like 1lb every 6 weeks or something lame like that. At least it’s going in the right direction.
5/17, it will have been a year of training regularly. There was a month or so I took off to try and fix my shoulders.
I’ll get some photos and measurements up as the day gets closer.
I was thinking about it, and if you consider the average weight-training highschool athlete (e.g., football or wrestling), I’m probably around the same level as a guy at the end of his freshman year. If you account for the freshman’s screwing around in the gym (but higher testosterone), and my lower testosterone (but less screwing around), we’re probably about equal.
Which means, I’ve probably got a good 6 years to go before I’m where I want to be, at the rate of progress I’ve been making.
There’s a lot of times I wish I hadn’t spent my high school years as a runner.
Warmed up with rolling and thoracic stretches over PVC. Well, PVC wrapped with a yoga mat.
BTN Press
82 x 3 x 12 (first set was tough for some reason)
Superset w/ ez bar curls
(30 + bar, I think) x 3 x 10
All of that superset with making lemon gelato and drinking coffee. God, that gelato is amazing.
120ml fresh lemon juice (+ optional zest of one lemon)
150g granulated sugar
200ml milk
250ml heavy cream
Whisk lemon juice, sugar, and milk together. Let it sit in the fridge for 15 minutes.
Then mix in the cream, put it in an ice cream maker, and churn until it’s done. Freeze for a few hours and enjoy.
–
And then that delt triad.
13 lateral raises
13 front raises
13 presses
for 3 sets w/5lb plates and 90s rests
It burned.
Were both in this for the long haul…6 years is nothin
[quote]chobbs wrote:
Were both in this for the long haul…6 years is nothin [/quote]
x3
