Last night finally finished with another 50 gram shake + tablespoon natty pb.
This a.m. 30 minutes cardio
today
hang leg raise 3 x 15
decline situp, weighted 3 x 12
Kroc rows 80 x 10, 100 x 10, 120 x 30
Chins 5 sets of 6
v grip pulldown 3 x 10-15
cable reverse curl 3 x 10-20
wrist curl 3 x 15
seated calve 1 x 10, 1 x 8, 135lbs, DC style
I’m sure you’ve told me before but I’m 40 now and losing my mind. What template are you following? Something you’ve come up or some other?? It seems to be working well for you.
[quote]ecogenx wrote:
I’m sure you’ve told me before but I’m 40 now and losing my mind. What template are you following? Something you’ve come up or some other?? It seems to be working well for you.[/quote]
Basically a westside template, ME Bench, ME Lower, DE Bench, DE Lower. Except for the assesory stuff like upper back, sled, etc. I have broken out to their own days most of the time due to limited gym time per day because of work schedule. Rotate ME movements, and wave the percentages on the DE stuff.
1.25 mile walk. just now got an email that made my month, professionally. huge amount of stress over a stupid piece of paper just lifted.
My house was cold this morning, and I made up some excuse about it being a hard lower session so I skipped my a.m. cardio to stay in bed an extra 1/2 hour. Consequently just don’t feel with it this a.m. Will go squat in an hour.
Sounds like a good reason to skip cardio. I have many other reasons to skip cardio if you need any more.
DE lower
Hips felt real tight today, so did a gazillion lighter sets then did:
Box squat, 13 inch box, 365lb bar weight, 4 pairs of chains 8 sets of 2
Speed pulls, 365lb bar weight, 4 pairs of chains 6 sets of 1
close stance GMs 3 x 12 @ 225
Hack squats, worked up to 560 x 6, then DC style widowmaker 360 x 17. I suck right now at high rep quad work.
Back extension 3 x 20
My legs were so shaky they buckled when taking a shower.
30 minutes elliptical, then wrestled with a 3 year old for 45 minutes to get him out the door.
[quote]PeteS wrote:
30 minutes elliptical, then wrestled with a 3 year old for 45 minutes to get him out the door. [/quote]
Wow, GearWhore and burgeoning MMA Grappler.
Pete, is there anything you don’t do?
[quote]mjnewland wrote:
PeteS wrote:
30 minutes elliptical, then wrestled with a 3 year old for 45 minutes to get him out the door.
Wow, GearWhore and burgeoning MMA Grappler.
Pete, is there anything you don’t do?[/quote]
LMFAO, you just made my morning. My three year old has three favorite sayings right now:
Not yet.
No.
I don’t want to.
He repeated all of these 100 times this morning while running from me, kicking me, slapping me, etc., declaring he did not want to go to daycare.
finally 45 minutes after we were supposed to leave, he says ‘daddy, get me dressed.’ We got dressed, brushed teeth etc then went and got in my truck. As I was climbing into my seat after getting him in his, he says ‘Daddy, start your truck. Don’t wanna be late’… 
[quote]PeteS wrote:
mjnewland wrote:
PeteS wrote:
30 minutes elliptical, then wrestled with a 3 year old for 45 minutes to get him out the door.
Wow, GearWhore and burgeoning MMA Grappler.
Pete, is there anything you don’t do?
LMFAO, you just made my morning. My three year old has three favorite sayings right now:
Not yet.
No.
I don’t want to.
He repeated all of these 100 times this morning while running from me, kicking me, slapping me, etc., declaring he did not want to go to daycare.
finally 45 minutes after we were supposed to leave, he says ‘daddy, get me dressed.’ We got dressed, brushed teeth etc then went and got in my truck. As I was climbing into my seat after getting him in his, he says ‘Daddy, start your truck. Don’t wanna be late’… [/quote]
my three year old daughter’s favorite thing to say is “what??” and then she proceeds to repeat whatever i just said. she also likes to send me to time out. imagine my big ass sitting on a mini step stool in front of the microwave waiting for the counter to count down from two minutes.
[quote]maraudermeat wrote:
PeteS wrote:
mjnewland wrote:
PeteS wrote:
30 minutes elliptical, then wrestled with a 3 year old for 45 minutes to get him out the door.
Wow, GearWhore and burgeoning MMA Grappler.
Pete, is there anything you don’t do?
LMFAO, you just made my morning. My three year old has three favorite sayings right now:
Not yet.
No.
I don’t want to.
He repeated all of these 100 times this morning while running from me, kicking me, slapping me, etc., declaring he did not want to go to daycare.
finally 45 minutes after we were supposed to leave, he says ‘daddy, get me dressed.’ We got dressed, brushed teeth etc then went and got in my truck. As I was climbing into my seat after getting him in his, he says ‘Daddy, start your truck. Don’t wanna be late’…
my three year old daughter’s favorite thing to say is “what??” and then she proceeds to repeat whatever i just said. she also likes to send me to time out. imagine my big ass sitting on a mini step stool in front of the microwave waiting for the counter to count down from two minutes.
[/quote]
Interesting parenting times, ain’t it buddy? Suddenly on his 3rd birthday he began backtalking, challenging everything I tell him.
I am going to hold that image on you in timeout in my mind for awhile, its pretty fuggin funny
Meetings got in the way of training today. finally made it over there, was only going to do sled work, but had to get the straps out of the weight room. Since I was in the weight room I did this in 15 minutes;
hanging abs 3 x 15
EZ curls 95 x 15, 115 x 15, 135 x 10, 155 x 5
preacher curls 3 x 10
machine preacher 1 drop set
rope hammer 1 x 12, 1 x 15
Grabbed the straps and did 25 minutes of sled work, first 8-10 minutes backward drags, the rest sprints. With the backward drags I did kind of a face pull/reverse fly motion, which gave me a huge upper back pump. With the sprints I hunkered over into a ‘crunch’ position with the staps over my shoulders, trying to get some upper ab work in. Heart still thumping.
yesterday I thought I was doing so good that I was going to skip my deload. Today I feel like I was hit by a semi…
Made it if for DE Bench. Deload start tomorrow.
DE Bench, 205 plus doubled minis, 8 sets of 3
Close Grip Incline 280 x 7
DB Bench 125s x 16
At this point I was toast, but managed to struggle through
Flys 3 x 10 w/80s
Schwabs 3 x 8 w/315
Pressdowns 3 x 12-20
front raise with barbell 3 x 12-20
cable lateral 3 x 10
well what did you expect with alot of work in 15 min then 15 minutes of sprinting with a sled. That is more like a being hit by a train. good work.
what are you weighing now ?
Thanks Fischer. I am hanging tight around 260 to 265 right now, my peak was 280 right before my meet on 8/1. Still made the 275 class though. I haven’t dialed in the diet much, in fact I am trying to eat a little higher carbs than what I am comfortable with, so that when I do diet, I have something to cut.
Commence deload:
wide stance GMs: bar x 15, 135 x 10, 225 x 10, 315 x 8, x 8
RDLs: 70k x 10, 110k x 10, 150 k x 6, x 6
Hammerstrength unilateral leg press: 4 x 10-20
Shrugs: 315 x 20, 405 x 20, x 20, x 15
Ab wheel 4 x 15
leg extension 3 x 20
calve press 3 x 20
bike 15 minutes, I am behind on cardio but that was all I could stand. Will do buco cardio tomorrow.
I just read your post where you tossed the dear departed Dr. Gonzo out of a bar in Chicago. That is an honor in my book. Best Halloween I ever had was in college at Chico State. I went as H.S.T. and was in “full character.” I narrowly escaped arrest and felony charges. Good times.
Was going to do treadmill and elliptical today, but wife suggested we go for a walk instead. Good idea. If I haven’t noted it before, my neighborhood is very hilly, and with 300lbs of dog as well keeping a great pace, 2 miles was way better than any crap on a machine…
[quote]PeteS wrote:
Was going to do treadmill and elliptical today, but wife suggested we go for a walk instead. Good idea. If I haven’t noted it before, my neighborhood is very hilly, and with 300lbs of dog as well keeping a great pace, 2 miles was way better than any crap on a machine… [/quote]
How many dogs do you have to add up to 300#s? I’ve got three that fall short of 300 even if one is 120#s