[quote]DaCharmingAlbino wrote:
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.[/quote]
Oh! Sounds great. I want me some. Where do I get them???
[quote]mathineer wrote:
DaCharmingAlbino wrote:
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.
Oh! Sounds great. I want me some. Where do I get them???[/quote]
Rat cheer: http://www.prowriststraps.com/inc/sdetail/29974
A little more expensive than I remember… 50 bucks.
0/3/09 (52 minutes)
warmup 1 leg Leg Extension 20/10 30/10 40/10 50/10
A1 Squat 135/5 175/5 200/7/7/7/7/7 (35)
A2 Romanian Deadlift 130/5 170/5 200/7/7/7/7/7 (35)
B1 Sissy Squat 2x45/8/8/8
B2 Straight Leg Deadlift 160/10/10/10
Doesn’t seem like enough when I write it down, but I never feel like doing more after the B exercises!
[quote]mathineer wrote:
0/3/09 (52 minutes)
warmup 1 leg Leg Extension 20/10 30/10 40/10 50/10
A1 Squat 135/5 175/5 200/7/7/7/7/7 (35)
A2 Romanian Deadlift 130/5 170/5 200/7/7/7/7/7 (35)
B1 Sissy Squat 2x45/8/8/8
B2 Straight Leg Deadlift 160/10/10/10
Doesn’t seem like enough when I write it down, but I never feel like doing more after the B exercises![/quote]
It may not look like a lot, but 20 sets is…no matter how you write them.
Nice work Math.
That’s a lot of work right there. That oughtta make ya a lil’ stiff in the mornin’!!
9/4/2009
A1 Bench 125/5 145/5 165/5 175/5/5/5/5/5 (25)
A2 T-Bar 125/5 150/5 165/5 175/5/5/5/5/5 (25)
B1 Flat DB Bench 2x60/12/12
B2 DB Bent Row 2x60/12/12
C1 DB Incline Row 2x50/12/12
C2 One Arm DB Row 81/6^
D1 Chins 0/5/5/5
D2 Dips 0/5/5/5
9/6/2009 41 minutes
A1 Overhead Press 55/7 75/7 95/8/7/7/7/8 (37)
A2 1 Leg Calf Raise 50/8 60/8 70/8/8/8/8/8 (40)
B1 Lateral Raise 2x30/9/9/9 (27)
B2 1 Leg Seated Calf Raise 70/10/10/10 (30)
C1 DB Seated Overhead Press 2x30/7/7/7 (21)
C2 DB Curls 2x30/6/6/6 (18)
C3 DB Triceps Extensions 2x30/6/6/6 (18)
D1 DB Shrugs 2x60/9/9/9 (27)
D2 Hammer Curls 2x30/6/6/6 (18)
Looking good, math. Lotta work going on over here. The frequency looks like a killer.
9/7/09 (56 minutes)
warmup 1 leg Leg Extension 20/10 30/10 40/10 50/10
A1 Squat 135/5 155/5 175/5 195/5 210/5/5/5/5/5 (25)
A2 Romanian Deadlift 130/5 150/5 170/5 190/5 210/5/5/5/5/5 (35)
B1 Sissy Squat 2x45/9/9/9
B2 Straight Leg Deadlift 160/8/8/8
Bumped the weight on the squats and deads by 5%. Managed to tweak my lower back in the process.
My knee bothers me on the lighter squats, but by the time I get to the money sets, it feels better. Go figure.
Anyway, it’s about time for a change up. I’m taking a vacation day tomorrow, and Wednesday starts a new diet. I’ll post details later, but the basic plan is to go on a mainly liquid diet through next weekend, then switch to a “sensible”, controlled diet - probably about 2200 Cal/day, about 100 to 150 g carbs per day, but averaged over the week so I can go low during the week and save up some for the weekend. That way I can still take my wife out for dinner etc without blowing the diet.
[quote]SteelyD wrote:
That’s a lot of work right there. That oughtta make ya a lil’ stiff in the mornin’!! [/quote]
Oh, you mean from the extra T? 
[quote]LittleStrick wrote:
Looking good, math. Lotta work going on over here. The frequency looks like a killer.[/quote]
Ya, 60 Hz is pretty dangerous.
9/9/09 190.2 lbs
A Squat 135/5 165/5 190/5 205/5 215/5 Tweaked lower back again.
B Deadlift (stands: 3") 135/5 165/5 190/5 Called it due to lower back.
C1 BB Bench 115/5 145/5 165/5 175/5 185/5
C2 T-Bar 125/5 150/5 170/5 180/5 190/5
D1 Overhead Press 45/5 65/5 85/5 95/5 105/5
D2 1 Leg Calf Raise 40/8 50/8 60/8 70/8 80/8
Walked 2 miles at work.
I need to start getting up and doing YWTL, foam rolling, ab work, and some light complexes, calisthenics, etc in the morning before work. I think part of the lower back problem is due to neglecting abs. Besides, I wanna look like Brad Pitt.
On track for less than 1500 Cal today, and probably less than 1300. Off to a good start on the mostly liquid phase diet. I’ll post my daily totals, probably in the morning for the previous day. Plan is less than 1500 cal per day consisting of 5-6 shakes of whey/cassein blend, fish oil, Fiber Choice, and peanut butter or cheese. One solid meal allowed each weekend. Intend on going through this Sunday, but not longer than the following Sunday.
Goals:
Measure: Get in the habit of logging everthing I eat, even if I go overboard and cheat.
Control: To start (after the mostly liquid phase), keep weekly Calorie total under 15,750 Cal (average of 2250 Cal/day), weekly carb total under 1400g, try to get a minimum of 130g protein per day, and preferably 200g/day.
Adjust: Increase or decrease totals to control loss rate, and then to stabilize and maintain once goal is reached.
[quote]mathineer wrote:
LittleStrick wrote:
Looking good, math. Lotta work going on over here. The frequency looks like a killer.
Ya, 60 Hz is pretty dangerous. :-)[/quote]
See, that must be my problem. I am going at about 5GHz and it just doesn’t have the range.
Math…
that looks V-dietish.
I am a bit younger than you and need to do the mobility junk in the am most if not all days.
kmc
9/9/09 Nutrition
10 scoops whey/cassein blend - 1000 Cal - 220g Pro - 22g Carb
2 tbsp natural peanut butter - 200 Cal - 8 g Pro - 0g Carb
4 fish oil 40 Cal
4 Fiber Choice 32 Cal - 8g Carb
3 dill pickle spears (didn’t even count 'em)
Total 1270 Cal - 228 g Protein - 30g Carb
KMC - Definitely not V-Diet. I used an identical diet last year and had the temerity to post about it on the V-Diet forum. I was unceremoniously moved from the forum, and informed that it was most definitely NOT the V-Diet. I don’t know what possessed me to ever think it was. I mean, I’m just sittin’ here on the group W bench, and I’m eating PICKLES for cripe’s sake! In fact, I’d rather ride my motor-sickle…
9/10/09 (186.6 lbs)
Walk 2 mi at work.
DB complex: 2x20#/8/8/8/8 narrow squat, frog squat, SLDL, row, flye, overhead press, overhead squat.
Exercycle: 10 min.
Treadmill 1 mi w/.7 at 6%/3mph.
Not too much. Just easing into it.
[quote]mathineer wrote:
9/9/09 Nutrition
10 scoops whey/cassein blend - 1000 Cal - 220g Pro - 22g Carb
2 tbsp natural peanut butter - 200 Cal - 8 g Pro - 0g Carb
4 fish oil 40 Cal
4 Fiber Choice 32 Cal - 8g Carb
3 dill pickle spears (didn’t even count 'em)
Total 1270 Cal - 228 g Protein - 30g Carb
KMC - Definitely not V-Diet. I used an identical diet last year and had the temerity to post about it on the V-Diet forum. I was unceremoniously moved from the forum, and informed that it was most definitely NOT the V-Diet. I don’t know what possessed me to ever think it was. I mean, I’m just sittin’ here on the group W bench, and I’m eating PICKLES for cripe’s sake! In fact, I’d rather ride my motor-sickle…[/quote]
Oh, and good luck with the diet. I am going on a fat loss war myself in December, after I hit a few strength goals.
9/11/09 AM (184.4)
YTWL, foam, etc
Calisthenics circuit: 3x(10 pushups, 30sec plank, 15 squats)
Exercycle: 10 min
Yup, finally got my lazy ass out of bed early enough for a short morning workout. Smells like victory (and stale sweat).
JJ - thanks for the good luck. I’ll take all the help I can get! And good luck in your own war of attrition come December.
9/10/09 Nutrition
Whey/Cassein blend 10 scoops 1000 Cal/220 Pro/20 Carb
Fiber Choice 4 30 Cal/0 Pro/8 Carb
Fish Oil 2 20 Cal/0 /0
Cheese 160 Cal/10 Pro/4 Carb
2 Pickle Spears 10 Cal/0/2 Carb
Total 1220 Cal/230 Pro/34 Carb
9/11/09 PM
Warmup 1 Leg Leg Extension 20/10/10 30/8/9 40/6/6 (vastus medialis/rectus femoris)
10 min EDT PR Zone *
A1 Squat 100/5 120/5 140/5/5/5/5/5/5/5 (35)
A2 SLDL 100/5 120/5 140/5/5/5/5/5/5/5 (35)
10 min EDT PR Zone *
B1 Bench Press 100/5 120/5/5/5/5/5/5/5/5 (40)
B2 T-Bar Row 100/5 120/5/5/5/5/5/5/5/5 (40
10 min EDT PR Zone *
C1 Overhead Press 50/5 65/5/5/5/5/5/5/5/5 (40)
C2 1 Leg Calf Raise 40/5 55/5/5/5/5/5/5/5/5 (40)
*PR zones do not include warmup sets.
I decided I needed a break. I’ve tweaked my back the last couple of sessions. I’m on a very restrictive diet, at least for a short time. And, I’m about due anyway. So I decided to switch to the EDT format with light weights and shorter work periods. I’ll stick with this for a few sessions until I get my weight down below 180 (maybe 175), and I get off of the mostly liquid diet and start upping the calories.
At the rate I’m going, I’ll probably break 180 by the middle of next week or so. Once I hit that objective, I’ll figure out the next.