Nice work, math. I was just looking at your avatar. Where was it taken?
[quote]LittleStrick wrote:
Nice work, math. I was just looking at your avatar. Where was it taken?[/quote]
Strick, that was taken at the summit of Handies. If you’re interested, check out my climbing blog at
It has a description of all of my climbs from 2008 and 2007, along with some other pics.
I hope to have another entry in a couple of weeks!
I’ve blown my diet, and haven’t lost any weight. I’m really gonna pay for that in the mountains!
We’re planning on doing Holy Cross first, with an overnight camp at the creek on the way up. Then whatever in that general area. I’ve already done most of those, but I still need to pick up Evans…
I’m baaack!
Just back from my second Colorado trip. Climbed Democrat for the second time in less than 1 week, but this time with my son.
Here’s a video of a couple of wimmen on the far side of 50 benchin some lb’s.
Today’s workout was not too impressive. Just an attempt to get back in the swing. More of a BB type workout, with sets of 8-10 ramping up in weight for 3-5 sets. Got me all sweaty though, it that counts for anything.
Focus in coming months will be on weight loss. I’m an old, fat f*ck. The middle one is the only thing I can do anything about.
My performance in the mountains suffered more from my weight, than it benefitted from my marginally increased strength. No real surprise there.
I bagged a couple of easy peaks, but I didn’t do too well on the harder routes that required some endurance.
8/18 Chest & Back Emphasis
A1 Bench 115/10 135/8 155/8 175/6 115/20
A2 T-Bar 120/10 140/8 160/8 180/6 120/20
B1 DB Incline Bench 2x50# 10/10/10
B2 DB Row 2x50# 10/10/10
C1 Chins 0# 3/3/3
C2 Dips 0# 3/3/3
D1 Overhead Press 50/10 65/10 75/10 85/10
D2 1 Leg Calf Raise 40/10 50/10 60/10 70/10
E1 Squat 115/10 135/10 155/10 175/10
E2 Straight Leg Deadlift 120/10 140/10 160/10 180/10
Man, was I sore yesterday!
Today, 8/20 Leg Emphasis
A1 Squat 120/10 140/10 160/10 180/10 200/8
A2 Romanian Deadlift 120/10 140/10 160/10 180/10 200/8
B1 Step Up 2x30# DB 10/10/10
B2 SLDL 160# 10/10/10
C1 Bench 115/10 135/10 155/10 175/6
C2 T-Bar 125/10 145/10 160/10 180/8
D1 Overhead Press 50/10 70/10 80/10 90/10
D2 1 Leg Calf Raise 40/10 50/10 60/10 70/10
Math-
I have seen the A1, A2, B1, B2 format on a few logs. Is that a particular program or a type of notation?
Nice work, btw…
[quote]LittleStrick wrote:
Math-
I have seen the A1, A2, B1, B2 format on a few logs. Is that a particular program or a type of notation?
Nice work, btw…[/quote]
Opposing pairs of movements put together.
Sometimes used to denote super- or giant-sets too.
Thanks, DCA. Now that I open my eyes, I see the opposition (and the opposition is me). Is this antagonism, as displayed here, part of a specific program? Or is it used to, as with me, make sure that the day after bench, my shoulders aren’t drawn forward from tightness, having worked only the front?
[quote]LittleStrick wrote:
Thanks, DCA. Now that I open my eyes, I see the opposition (and the opposition is me). Is this antagonism, as displayed here, part of a specific program? Or is it used to, as with me, make sure that the day after bench, my shoulders aren’t drawn forward from tightness, having worked only the front?[/quote]
Antagonistic pairing, yes. I knew there was a technical term. Promotes muscular balance, pure ethics and freshens your breath.
[quote]DaCharmingAlbino wrote:
LittleStrick wrote:
Thanks, DCA. Now that I open my eyes, I see the opposition (and the opposition is me). Is this antagonism, as displayed here, part of a specific program? Or is it used to, as with me, make sure that the day after bench, my shoulders aren’t drawn forward from tightness, having worked only the front?
Antagonistic pairing, yes. I knew there was a technical term. Promotes muscular balance, pure ethics and freshens your breath.[/quote]
And fresher breath makes others less antagonistic to me!
There are still more reasons for antagonistic pairings.
- Saves time - you can move directly from 1 to 2, and only rest between the pair, but the working muscles get the rest time, plus the time to do the antagonist exercise to rest. Even if you rest between 1 and 2, you still save time for a given rest interval per muscle.
- The antagonist muscle relaxes while the other muscle works - reciprocal innervation
Reciprocal innervation - Wikipedia apparently, going all the way back to Rene Descartes in the 1600’s (and you thought that Christian Thibeadeau invented the term!). - Gives a bit more of a cardio component to the workout by keeping the heart rate up - especially when doing the 8x8 format with only 30 sec rests!
Gee, I wonder if we could get Britney Spears to do the top ten reasons to utilize antagonist pairings on Letterman?
Cardio! I knew it. It is all a ploy to try to make me do cardio! I so loathe cardio. It is odious, repugnant, etc…, etc… But, yes, I get on the darned treadmill on my non-weight days. I can’t help it. I am just compelled to walk for half and hour and not actually go anywhere. I think it reminds we of my job.
As to the fresh breath, I find that bad breath keeps people from coming 'round. That, after all, is the ultimate aim…to keep end-lusers and clinies (Clinical Analysts/Application Specialists who are in IT be have no IT background, can’t boot their own system without assistance and think that “ping” is a game) as far away as possible.
Nice work Math, welcome back.
you old peak bagger.
I like the antagonistic training…
like everyone else I am pressed for time.
I bench or press more when I row- either before or as a pairing.
and really I found no decrease in what little strength I have when I use pairs.
In fact I usually do better.
Ive made good gains with the pairings, and truth be told… Ill whisper
weight lifting is boring- and kind of tedious
yes I can train hard, and be motivated, and like how training hard makes me feel.
but really Id rather be playing judo, wrestling or running around a track either pushing or lugging some heavy crap but the gym is kind of convenient and easy to track progress
and I think it helps with imbalances- something I have plenty of-
the biggest reason would be shoulder, hip health.
kmc
8/22/09
AM
A1 Flat BB Bench 115/10 135/510 155/10 175/6/5/5
A2 T-Bar Row 125/10 145/10 160/10 180/8/8/8
B1 DB Incline 2x50/10/10/10/10
B2 DB row 2x50/10/10/10/10
Chins 0/4/4/4
Dips 0/4/4/4
PM
A1 Squat 115/5 145/5 175/5 200/5 220/5 180/10/10/10
A2 Romanian DL 120/5 150/5 180/5 200/5 220/5 180/10/10/10
B1 Overhead Press 50/10 70/10 80/10 90/10
B2 1Leg Calf Raise 40/10 50/10 60/10 70/10
C1 1 Leg Leg Extension 20/10 30/10 40/10 50/10
8/25/09
Warmup: 1 leg Leg Extension 20/10 30/10 40/10 50/10
A1 Squat 120/5 160/5 180/5 200/5/5/5/5/5 170/15
A2 Romanian Deadlift 120/5 160/5 180/5 200/5/5/5/5/5 170/14
B1 Sissy Squat 2x30/10 2x40/10/10
B2 Straight Leg Deadlift 170/8/8/8
8/26/09
A1 Bench 120/5 150/5 170/5/5/5/6/6 150/11
A2 T-Bar 125/5 150/5 175/5/5/5/6/6 150/20
B1 Incline DB Press 2x60/8/8/8
B2 DB Bent Row 2x60/8/8/8
C1 Chins 0#/5/5/5
C2 Dips 0#/5/5/5
D1 Overhead Press 55/5 75/5 95/5/5/5/5/5
D2 1 Leg Calf Raise 40/8 50/8 60/8/8/8/8/8
Both of these workouts took right at an hour. I think it’s time for me to move to a split routine - upper one day, lower the next like I’ve done for the last couple of days.
[quote]mathineer wrote:
8/25/09
Warmup: 1 leg Leg Extension 20/10 30/10 40/10 50/10
A1 Squat 120/5 160/5 180/5 200/5/5/5/5/5 170/15
A2 Romanian Deadlift 120/5 160/5 180/5 200/5/5/5/5/5 170/14
B1 Sissy Squat 2x30/10 2x40/10/10
B2 Straight Leg Deadlift 170/8/8/8
8/26/09
A1 Bench 120/5 150/5 170/5/5/5/6/6 150/11
A2 T-Bar 125/5 150/5 175/5/5/5/6/6 150/20
B1 Incline DB Press 2x60/8/8/8
B2 DB Bent Row 2x60/8/8/8
C1 Chins 0#/5/5/5
C2 Dips 0#/5/5/5
D1 Overhead Press 55/5 75/5 95/5/5/5/5/5
D2 1 Leg Calf Raise 40/8 50/8 60/8/8/8/8/8
Both of these workouts took right at an hour. I think it’s time for me to move to a split routine - upper one day, lower the next like I’ve done for the last couple of days.[/quote]
I really liked the upper/lower split I was doing before starting 531. I was alternating the squats/deads for the lower, heavy squats/light deads then the opposite the lower day. Worked well for me. and you can experiment with other assistance movements.
Nice going, how’s the eating plan coming along?
8/26/09
A1 Bench 120/5 150/5 170/5/5/5/6/6 150/11
A2 T-Bar 125/5 150/5 175/5/5/5/6/6 150/20
B1 Incline DB Press 2x60/8/8/8
B2 DB Bent Row 2x60/8/8/8
C1 Chins 0/5/5/5
C2 Dips 0/5/5/5
D1 Overhead Press 55/5 75/5 95/5/5/5/5/5
D2 1 leg Calf Raise 40/8 50/8 60/8/8/8/8/8
8/27/09
warmup 1 leg Leg Extension 20/10 30/10 40/10 50/10
A1 Squat 135/5 175/5 200/5/6/6/6/5
A2 Romanian Deadlift 130/5 170/5 200/5/6/6/6/5
B1 Sissy Squat 2x40/10/10/10
B2 Straight Leg Deadlift 160/10/10/10
8/29/09
A1 Bench 120/5 150/5 170/6/6/7/6/6
A2 T-Bar 125/5 150/5 170/6/6/7/6/6
B1 Flat DB Bench 2x70/6/6/6
B2 DB Bent Row 2x70/6/6/6
C1 DB Incline Row 2x60/6/6/6
C2 DB Yates Row 2x60/6/6/6
D1 Chins 0/4/4/4/4
D2 Dips 0/4/4/4/4
8/30/09 AM
A1 Overhead Press 55/5 75/5 95/5/6/6/6/5
A2 1 Leg Calf Raise 45/8 60/8 70/8/8/8/8/8
B1 Lateral Raise 2x20/8 2x25/8 2x30/8
B2 Seated Calf Raise 70/8/8/8
C1 Seated overhead Press 2x30/5/5/5
C2 DB Curls 2x30/5/5/5
C3 DB Triceps Extensions 2x30/5/5/5
D Hammer Curls 2x30/5/5/5
8/30/80 PM
Warmup 1 leg Leg extension 20/10 30/10 40/10 50/10
A1 Squat 120/5 140/5 160/5 180/5 200/5/6/7/7/6
A2 Romanian Deadlift 120/5 140/5 160/5 180/5 200/5/5/7/7/7
B1 Sissy Squat 2x40/11/10/12
B2 Straight Leg Deadlift 160/10/10/10
Whew! All that typing wore me out!
Soldog - eating plan pretty much is sucking. Actually, the eating plan isn’t that bad, but the “I Drink Alone” drinking plan leaves something to be desired. I keep telling myself that I’m “bulking”, but I’ll start “cutting” after Labor Day.
Honestly, I think that reading the Bodybuilding forum is probably one of the worst things I’m doing. I keep hearing the “just eat” littany, and I subconciously use that to justify eating too much.
I think I’m a Hardgainer/Endomorph - I have a tough time putting on muscle, but I can put on fat by just looking at pictures of food.
I think what I need to do is to make measurement and control a habit first. That is, get in the habit of keeping track of intake, even if I eat/drink too much. I have a tendency to stop logging when I start pigging. Then, I need to start controlling intake. I think I should start with a moderate limit, get used to that, then gradually tighten the noose to keep losing. When/if I get to my goal, I need to maintain that for a while before I even think about trying to gain any mass.
[quote]mathineer wrote:
…
Soldog - eating plan pretty much is sucking. Actually, the eating plan isn’t that bad, but the “I Drink Alone” drinking plan leaves something to be desired. I keep telling myself that I’m “bulking”, but I’ll start “cutting” after Labor Day.
Honestly, I think that reading the Bodybuilding forum is probably one of the worst things I’m doing. I keep hearing the “just eat” littany, and I subconciously use that to justify eating too much.
I think I’m a Hardgainer/Endomorph - I have a tough time putting on muscle, but I can put on fat by just looking at pictures of food.
I think what I need to do is to make measurement and control a habit first. That is, get in the habit of keeping track of intake, even if I eat/drink too much. I have a tendency to stop logging when I start pigging. Then, I need to start controlling intake. I think I should start with a moderate limit, get used to that, then gradually tighten the noose to keep losing. When/if I get to my goal, I need to maintain that for a while before I even think about trying to gain any mass.[/quote]
Ya - the beer does me in too, especially when I eat chips while having a brew. Goes straight to my belly. I’m up 30 pounds from this time last year…
9/1/09 (58 min.)
A1 Bench 100/5 130/5 150/5 170/7/7/7/8/7 (36)
A2 T-Bar 125/5 150/5 170/7/7/7/8/7 (36)
B1 Flat DB Bench 2x70/7/7/7
B2 DB Bent Row 2x70/7/7/7
C1 DB Incline Row 2x60/7/7/7
C2 One Arm DB Row 81/5/5/5
D1 Chins 0/5/5/5/2
D2 Dips 0/5/5/5/2
I’m having trouble getting into position with the 70’s for the DB Bench. I can press them ok, but I hit the limit of ROM on my arthritic elbow, and that HURTS. I guess I’ll have to back off to 60’s, and do more reps. I hope to be able to get back up to the 70s after a while.
9/2/09 (47 min.)
A1 Overhead Press 55/5 75/5 95/7/7/7/7/6 (34)
A2 1 Leg Calf Raise 45/8 60/8 70/9/9/9/9/9 (45)
B1 Lateral Raise 2x30/8/8/8
B2 Seated Calf Raise 70/8/10/10
C1 Seated overhead Press 2x30/6/6/6
C2 DB Curls 2x30/5/5/5
C3 DB Triceps Extensions 2x30/5/5/5
D1 Hammer Curls 2x30/5/5/5
D2 DB Shrugs 2x60/8/8/8
how’s about doing floor presses with db’s? Limits the range of motion and gives you about 85-90% of the effect of a full range press without irritating the elbows. Dips don’t hurt the elbow?
That’s lot of pressing.
[quote]DaCharmingAlbino wrote:
how’s about doing floor presses with db’s? Limits the range of motion and gives you about 85-90% of the effect of a full range press without irritating the elbows. Dips don’t hurt the elbow?
That’s lot of pressing.[/quote]
No, the problem is getting the dumbbells into position, ie kicking them up from the knees to the press position. My bad arm won’t bend fully. When I kick it up and catch it in the beginning of the press position, it sometimes goes to the limit. I haven’t done dumbbell work for a while, and have just lost the touch. Besides, I don’t think I ever used the 70’s much if at all before anyway. I’ve significantly improved my pressing with the barbell, but lost on the DB’s. I think I’d have even more problem with handling the heavy dbs on the floor.
Dips don’t really bother the elbow too much. I stop before I hit the limit at the bottom.
I bought some power hooks to go around the db handles. Then I can hang the DBs from a bar in a rack over the bench. Saves all that hefting them into place. Pretty inexpensive, but the wrap-arounds do increase the size of the handles and change the balance of the DBs some.