10/15/09 (176.6 lbs)
1760 Cal / 165 g protein / 96 g carbs
Deadlift 95/10 140/8 170/5 190/5 210/5 230/5
Back Squat 140/10/10/10/10
SLDL 140/10/10/10/10
DB Lunge 2x15/10/10/10
Romanian DL 140/10/10/10/10
Hack Squat (heels raised) 120/10/10/10
Hammer Curls 2x35/10/10/10
CG Bench 115/10/10/10
[quote]JoeGood wrote:
I’m just south of Birmingham, Alabama so I go right through STL every June when I go vist my friends.
[/quote]
Gimme a holler next time you’re coming through.
+2 two miles (10 min on the bike trainer)
[quote]soldog wrote:
+2 two miles (10 min on the bike trainer)[/quote]
Woops, I forgot to update my progress:
237.3 miles to go to KC.
that’s 1.5 miles yesterday, and again today - walking. Just couldn’t drag my sorry butt out of bed to get the stationary bike in.
Soldog - If you want to take up the challenge we can change the race to Salina (which is probably about halfway).
[quote]mathineer wrote:
soldog wrote:
+2 two miles (10 min on the bike trainer)
Woops, I forgot to update my progress:
237.3 miles to go to KC.
that’s 1.5 miles yesterday, and again today - walking. Just couldn’t drag my sorry butt out of bed to get the stationary bike in.
Soldog - If you want to take up the challenge we can change the race to Salina (which is probably about halfway).[/quote]
Shoot, I was figuring that the bike gave me the advantage so KC might be fair. How’d you figure your distance to KC, mapquest by road or straight line?
George
[quote]soldog wrote:
mathineer wrote:
soldog wrote:
+2 two miles (10 min on the bike trainer)
Woops, I forgot to update my progress:
237.3 miles to go to KC.
that’s 1.5 miles yesterday, and again today - walking. Just couldn’t drag my sorry butt out of bed to get the stationary bike in.
Soldog - If you want to take up the challenge we can change the race to Salina (which is probably about halfway).
Shoot, I was figuring that the bike gave me the advantage so KC might be fair. How’d you figure your distance to KC, mapquest by road or straight line?
George[/quote]
Mapquest. My “roolz” were I could walk, run, or bike, and count those miles towards the destination. Had to be purposeful walking, running, or biking, not walking to the bathroom or mowing the yard, etc.
Excuse me, but I gotta get on the bike now…
[quote]mathineer wrote:
soldog wrote:
mathineer wrote:
soldog wrote:
+2 two miles (10 min on the bike trainer)
Woops, I forgot to update my progress:
237.3 miles to go to KC.
that’s 1.5 miles yesterday, and again today - walking. Just couldn’t drag my sorry butt out of bed to get the stationary bike in.
Soldog - If you want to take up the challenge we can change the race to Salina (which is probably about halfway).
Shoot, I was figuring that the bike gave me the advantage so KC might be fair. How’d you figure your distance to KC, mapquest by road or straight line?
George
Mapquest. My “roolz” were I could walk, run, or bike, and count those miles towards the destination. Had to be purposeful walking, running, or biking, not walking to the bathroom or mowing the yard, etc.
Excuse me, but I gotta get on the bike now…[/quote]
I just checked and it’s 644 miles from my house to KC and 476 to Salina - you call it.
[quote]soldog wrote:
mathineer wrote:
soldog wrote:
mathineer wrote:
soldog wrote:
+2 two miles (10 min on the bike trainer)
Woops, I forgot to update my progress:
237.3 miles to go to KC.
that’s 1.5 miles yesterday, and again today - walking. Just couldn’t drag my sorry butt out of bed to get the stationary bike in.
Soldog - If you want to take up the challenge we can change the race to Salina (which is probably about halfway).
Shoot, I was figuring that the bike gave me the advantage so KC might be fair. How’d you figure your distance to KC, mapquest by road or straight line?
George
Mapquest. My “roolz” were I could walk, run, or bike, and count those miles towards the destination. Had to be purposeful walking, running, or biking, not walking to the bathroom or mowing the yard, etc.
Excuse me, but I gotta get on the bike now…
I just checked and it’s 644 miles from my house to KC and 476 to Salina - you call it.[/quote]
It’s about 425 from St. Louis to Salina. How 'bout we call it 450 miles each.
Do I get to keep the miles since I started, or shall we start over? I think I have around 20 or so.
[quote]mathineer wrote:
soldog wrote:
mathineer wrote:
soldog wrote:
mathineer wrote:
soldog wrote:
+2 two miles (10 min on the bike trainer)
Woops, I forgot to update my progress:
237.3 miles to go to KC.
that’s 1.5 miles yesterday, and again today - walking. Just couldn’t drag my sorry butt out of bed to get the stationary bike in.
Soldog - If you want to take up the challenge we can change the race to Salina (which is probably about halfway).
Shoot, I was figuring that the bike gave me the advantage so KC might be fair. How’d you figure your distance to KC, mapquest by road or straight line?
George
Mapquest. My “roolz” were I could walk, run, or bike, and count those miles towards the destination. Had to be purposeful walking, running, or biking, not walking to the bathroom or mowing the yard, etc.
Excuse me, but I gotta get on the bike now…
I just checked and it’s 644 miles from my house to KC and 476 to Salina - you call it.
It’s about 425 from St. Louis to Salina. How 'bout we call it 450 miles each.
Do I get to keep the miles since I started, or shall we start over? I think I have around 20 or so.[/quote]
450 it is and sure just keep what you’ve accumulated.
10/16/09 (177.0 lbs)
3240 Cal / 262 g protein / 263 g carbs
ME: Bent Row 115/8 135/5 175/2 185/2/2/2/2/2/2/2/2 (8x2=16 total)
DB Pullover 65/10/10/10/10
BB Bench 145/9/9/9
T-Bar 150/9/10/9
DB Incline Press 2x55/10/10/10
Chins 0/8/8/8
overhead press 65/8 85/8/8/8
1 leg calf raise 70/8 90/8/8/8
lateral raise 2x35/8/8/8
bent lateral raise 2x35/8/8/8
DB shrugs 2x70/8/8/8
Race to Salina: did 7 on the exercycle this AM, walked 2 at work => total 20.7, 429.3 to go
I’ve been reading what I could find about Hepburn’s program. I like the slow progression idea, so I’m going to use that for my ME progression. I also might move bench and overhead press ME to the same day. After this 4 week cycle, I might switch to something like this
day 1 Upper ME
day 2 Lower ME
day 3 Upper volume
day 4 Lower volume
Gotta keep changing things, otherwise I might start making progress!
[quote]mathineer wrote:
10/16/09 (177.0 lbs)
3240 Cal / 262 g protein / 263 g carbs
ME: Bent Row 115/8 135/5 175/2 185/2/2/2/2/2/2/2/2 (8x2=16 total)
DB Pullover 65/10/10/10/10
BB Bench 145/9/9/9
T-Bar 150/9/10/9
DB Incline Press 2x55/10/10/10
Chins 0/8/8/8
overhead press 65/8 85/8/8/8
1 leg calf raise 70/8 90/8/8/8
lateral raise 2x35/8/8/8
bent lateral raise 2x35/8/8/8
DB shrugs 2x70/8/8/8
Race to Salina: did 7 on the exercycle this AM, walked 2 at work => total 20.7, 429.3 to go
I’ve been reading what I could find about Hepburn’s program. I like the slow progression idea, so I’m going to use that for my ME progression. I also might move bench and overhead press ME to the same day. After this 4 week cycle, I might switch to something like this
day 1 Upper ME
day 2 Lower ME
day 3 Upper volume
day 4 Lower volume
Gotta keep changing things, otherwise I might start making progress![/quote]
Must’a been a refeed day math. Looks like I’ve some catching up to do.
You need to start a training ADD thread.
George
10/17/09 (178.2 lbs)
foam, ytwl, reverse hypers
ME: Back squat 95/5/8 135/8 165/5 185/3 200/2/2/2/2/2/2/2/2 (8x2)
back squat 145/10/10/10/10
SLDL 145/10/10/10/10
froggie squat 135/10/10/10
Romanian DL 145/10/10/10
hack squat (heels raised)135/10/9/8
DL 170/8/8/8
EZ curls 35/10 55/10 75/8/8/8
cg bench 120/6/8/8/8
stationary bike 7 miles total 27.7 (422.3 to go)
You are kicking my butt on the miles, buddy! How much time on the bike for those 7 miles?
[quote]soldog wrote:
You are kicking my butt on the miles, buddy! How much time on the bike for those 7 miles?[/quote]
7 miles takes me about 30 minutes. I have a Schwinn Wind Sprint, and set it on the #2 resistance setting. Definitely not spinning.
I think I have something loose floating around in my bad knee. Now and then it catches on something, and creates an “unpleasant sensation”. This “unpleasant sensation” generally causes me to vocalize a string of expletives. This phenomenon occurred several times this morning.
I’ll be back in Missouri on Wednesday and will train at least once at Eagle Gym. If you’ve never been there it’s a religious experience in case you would like to join me. Have a great week.
10/19/09
Bench 95/8 125/8 145/5 165/3 185/2/2/2/2/2/2/2/2 (8x2)
Overhead Press 45/8 65/8 85/5 105/3 115/2/2/2/2/2/2/2/2 (8x2)
EZ Curls 35/8 55/8 75/5 85/3 95/2/2/2/2/2/2 (6x2)
DB Pullover 70/10/8/8/8
1 leg Calf raise 70/8/8/8/8
DB Incline press 2x55/10/10/10
Yates Row 150/5/6/6
1 leg calf raise 70/8/8/8
Diet has been off the rails the last couple of days. I brewed yesterday, and of course tradition dictates that you sample some of the previous batch whilst you’re brewing this batch. And I’m not one to flaunt tradition.
[quote]barryjenkins00 wrote:
I’ll be back in Missouri on Wednesday and will train at least once at Eagle Gym. If you’ve never been there it’s a religious experience in case you would like to join me. Have a great week.[/quote]
Thanks for the offer. I usually train at home, and this is a messed up week so I probably will have to pass. I’d like to learn more about Eagle Gym. Where is it? Why is it a religious experience? Hot babes in spandex? Or sweaty guys with hairy backs lifting cars over their heads? Or maybe both sweaty guys with hairy backs in spandex, and hot babes lifting cars over their heads? Or babes with hairy backs… Ok, I’m stopping this right now!
[quote]mathineer wrote:
barryjenkins00 wrote:
I’ll be back in Missouri on Wednesday and will train at least once at Eagle Gym. If you’ve never been there it’s a religious experience in case you would like to join me. Have a great week.
Thanks for the offer. I usually train at home, and this is a messed up week so I probably will have to pass. I’d like to learn more about Eagle Gym. Where is it? Why is it a religious experience? Hot babes in spandex? Or sweaty guys with hairy backs lifting cars over their heads? Or maybe both sweaty guys with hairy backs in spandex, and hot babes lifting cars over their heads? Or babes with hairy backs… Ok, I’m stopping this right now![/quote]
Because you’ll experience the Force of Nature that is Barry, my friend.
10/20/09 (180.4 lbs)
1950 Cal / 246 g protein / 82 g carbs
Deadlift 135/5 165/5 195/5 215/3 230/2/2/2/2/2/2/2/2
Back Squat 150/8/8/8/8
SLDL 150/8/8/8/8
Froggie Back Squat 150/8/8/8
Romanian DL 150/8/8/8
Hack Squat (heels raised) 150/6/6/6
Ab Roll 0/10/10/10
Salina Challenge
Walk 2 miles at work/ Stationary Bike 2 miles total 31.7 / 418.3 to go to Salina
[quote]mathineer wrote:
10/20/09 (180.4 lbs)
1950 Cal / 246 g protein / 82 g carbs
Deadlift 135/5 165/5 195/5 215/3 230/2/2/2/2/2/2/2/2
Back Squat 150/8/8/8/8
SLDL 150/8/8/8/8
Froggie Back Squat 150/8/8/8
Romanian DL 150/8/8/8
Hack Squat (heels raised) 150/6/6/6
Ab Roll 0/10/10/10
Salina Challenge
Walk 2 miles at work/ Stationary Bike 2 miles total 31.7 / 418.3 to go to Salina[/quote]
that’s a shitload of sets there math! how much rest are you taking?