I’ll post what I can remember from my workout Friday
A) OHP
95 x 3
115 x 3
125 x 3
135 x 3
140 x 3
145 x 3
150 x 3
B) Incline Bench
155 x 3
165 x 3
170 x 3
175 x 3
180 x 3
C) Bench
175 x 3
185 x 3
195 x 3
200 x 3
205 x 3
210 x 3
215 x 3
D1) BB Shrugs
90 x 10, 9, 7
D2) Lateral Raises
30 x 6, 6, 8
D3) Rope Pulldowns
(whatever weight is “10”) x 8, 7, 6
Back is feeling much better.
PULL:
A) Pendlay Rows
Bar x 8
95 x 8
135 x 8
135 x 7
135 x 6
135 x 6
B) Pulldowns
140 x 9
140 x 8
140 x 8
140 x 7
C) DB Rows (elbows in)
60 x 8
60 x 8
65 x 8
65 x 7
D1) Face Pulls
22.5 x 10
22.5 x 10
22.5 x 9
25 x 8 (PR 2.5lb)
D2) Rope Attachment Rows (to stomach)
75 x 9
75 x 9
75 x 8
75 x 7
E) BB Curl
80 x 8 (PR 10lb)
80 x 6
80 x 5
80 x 6
F1) Pullover
145 x 8, 7, 6
F2) Machine Curls (Squeeze hold peak contraction)
60 x 7, 8, 8
Might have done a 4th time through that last superset, I forget. All rep values are approximate as I really don’t count on back day - I go till I can’t fully contract the target muscle(s). Last set of each exercise may involve some cheating.
Bodyweight creeping back up. 210 this morning. 2-week setback means I will probably not hit 230 by my birthday, but if I end up at 225ish I will not be unhappy. Thinking about upping my carbs soon.
(rant) My fucking client told me to drop everything I was doing for him to complete this one project… now that it’s complete, he wants to know what I’ve done on everything else that he told me to stop working on. WTFUCKINGSHIT. (/rant)
Legs
Bruised and scraped the fuck out of my shins deadlifting today. Meh. Lotsa new eye candy there today for some reason though. It all evens out I guess.
A) Deads
135x5
225x5
275x5
285x5
295x4
305x4
315x3
325x3
B) Step ups
Bar x 10
55 x 9
55 x 8
C) Lying Hammy Curlz
130 x 9
130 x 8
130 x 6
D) Leg Press
3pps x 25
E1) Standing Cable Crunch
140 x 9
150 x 8
150 x 7
E2) Decline Crunch
Something like bw x 8, 7, 7
I have only directly trained abs as of 2-3 months ago… and it shows.
A fine day at the gym.
I had a doc appointment today. Not good. I have some potentially serious adrenal and thyroid issues. And GI issues. And a testosterone issue that may or may not correct itself once my adrenals/thyroid is figured out. I have a thread in the TRT forum if anyone cares.
Anyway, I couldn’t get that visit out of my mind at the gym today, but I did well enough considering.
A) Seated OHP… Fucking squat racks keep being taken lately, which NEVER happens. I prefer standing OHP
95 x 3
115 x 3
125 x 3
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3
160 x 3
135 x 5
B) Bench
155 x 3
175 x 3
185 x 3
195 x 3
205 x 3
210 x 3
215 x 3
185 x 8
C) Dips - was at a diff gym with a crappy weight belt. Concentrated more on getting a stretch in the triceps, went down a bit lower so I didn’t go quite as heavy.
bw x 5
(bw 25lb) x 5
45lb x 5
70lb x 5
70lb x 3
D1) Shrugs w/ 1-2 secs squeeze/hold at peak contraction
225 x 10
245 x 7
255 x 7 (straps)
255 x 10 (power shrugs, no squeeze/hold)
D2) DB Lateral Raises
30 x 7
30 x 7
30 x 6
30 x 8 (w/ cheat reps)
Static hold 255lbs as long as possible… my grip needs work.
Shit man sorry to hear about the issues. I take it your back is feeling better since you were dead lifting the other day. I’ve got pretty much a chronic spine issue its such a bitch.
What do you do for a living?
Best of luck to you man
[quote]TommyGunz32 wrote:
Shit man sorry to hear about the issues. I take it your back is feeling better since you were dead lifting the other day. I’ve got pretty much a chronic spine issue its such a bitch.
What do you do for a living?
Best of luck to you man[/quote]
Yeah my back is like 90%. A little tight but no pain from working out or anything. The chiro visit was worth losing $400 of my pre-paid deductible.
I do investment analysis work for the FAA. Essentially, I tell them which new technologies are worth spending money on to help reduce flight delays. Good job if you can get it - programs are challenging and interesting, plus I get to travel a bit and go up in Air Traffic Control Towers at airports.
Health/Nutrition:
I had several vials of blood drawn at about 11:30 Friday, and opted not to train (I typically train around 3pm). Wanted to give it a go pretty bad, but I was feeling a bit light headed just sitting down at my desk. Saturday was a much needed day of relaxing and shooting the shit - took a train to baltimore for a good friend’s wedding and saw a bunch of peeps from college I haven’t hung with in forever. Awesome time.
I started taking Betaine HCl as it is one of the last OTC digestive aids left for me to try. Amazingly it has seemed to work really well so far, but I will give it another week or two before I make any drastic conclusions.
Decided to up my peri-workout carbs by about 50g. I was already eating close to 350g/day, but I am already eating 2g/lb of protein (doubt my body can use any more than that) and my doc thinks I am not absorbing fats well. If my body isn’t going to absorb any more protein or fat, it makes sense to up carbs and just say fuck it - if I put on some fat then so be it. So now I’m at about 400g carbs per training day, with the majority coming peri-/post-workout.
TRAINING:
The gym is my sanctuary. My health issues cannot touch me there. Work can not touch me there. Girls can not touch me there (except the hotties in the squat rack if they so desire). My energy level was high today - daily variation or due to the carb increase? Guess we’ll find out as the week rolls on.
A) T-Bar Rows
45 x 8
90 x 8
115 x 8
125 x 8
135 x 8
145 x 8 (10lb pr)
B1) Triangle Grip Rows to mid-torso (Rhomboid focus)
140 x 6
130 x 7
130 x 6
120 x 7
B2) Triangle Grip Pulldowns (Lat focus)
140 x 8
140 x 6
130 x 8
130 x 7
C) Reverse Pushups
bw x 10
bw x 10
(lower smith machine bar, more horizontal = more difficult)
bw x 8
bw x 8
D1) Preacher EZ-bar curls
65 x 8
65 x 7
65 x 6
65 x 6
D2) DB Bentover Reverse Flyes
15 x 8-10 x 4
E1) Straight-Arm Pulldown
55 x 8
55 x 7
55 x 7
E2) Hammer DB Curls
35 x 6
35 x 6
35 x 6
Quick update from last 2 days before I hit the gym:
Tues: Leg/abs day, worked up to 330x3 on DL, did some one-legged leg presses, hammy curls and leg extensions. Finished with swiss ball crunches for a few sets.
Wed: Worked up to 160x3 on standing OHP, 190x3 on Incline Bench and 220x3 on Bench. New highs for working sets for me. When I’m up to about 170 on OHP and 230 on Bench, I’ll retest maxes. Finished off with bb shrugs, tricep pulldowns and lateral raises.
Weight up to 210, which is what I weighed 2 fucking months ago in mid-April. I went from 213 to like 206 when I was sick/injured, and this is frustrating at hell to work 3 weeks just to get back to where I was in April. No excuses though, I’m not where I should be at and I’m increasing food intake. I’m nearing the point where I might start “cheat” meals daily. I don’t think I have a body-type to get obese easily, and I really can’t fit much more clean food in my mouth on a given day (at 4500cals/day currently). I’ll give it a couple weeks before I decide.
On the plus side, my top explosive set went up so I’m gaining strength again. I think I can hit a 275x3 bench by August, or early Sept at the latest. Gotta keep at it with the food.
Gym time soon, will prob update with a more detailed workout afterwards.
[quote]scj119 wrote:
TRAINING:
The gym is my sanctuary. My health issues cannot touch me there. Work can not touch me there. Girls can not touch me there (except the hotties in the squat rack if they so desire). My energy level was high today - daily variation or due to the carb increase? Guess we’ll find out as the week rolls on.
[/quote]
You are a solemn monk in the temple of iron lol
Glad to hear that the recovery from the injury is going well
I’ll be following your log.
[quote]gregron wrote:
[quote]scj119 wrote:
TRAINING:
The gym is my sanctuary. My health issues cannot touch me there. Work can not touch me there. Girls can not touch me there (except the hotties in the squat rack if they so desire). My energy level was high today - daily variation or due to the carb increase? Guess we’ll find out as the week rolls on.
[/quote]
You are a solemn monk in the temple of iron lol
Glad to hear that the recovery from the injury is going well
I’ll be following your log.[/quote]
Haha, I was in a weird mood that day. Thanks for the touching concern…feel free to send some of your legion of followers my way too
6/16: PULL
Feeling stronger again, had a good workout today. Seems like I hit my back harder if I end sets with a few reps of “body english”… I can’t really seem to fry my back if I keep every rep perfect form. I’ll stop a set but feel like I have a little too much left in the tank.
A) Pendlay Rows
95 x 8
135 x 8
145 x 7 (10lb PR)
135 x 8
B1) Pulldowns
150 x 6
149 x 8ish x 3
B2) DB Rows (elbows in)
70 x 6-9ish x 4
C1) Face Pulls
25 x 6-7 x 4
C2) Rope Rows (hold peak contraction)
75 x 6-8 x 4
D) Wide Grip BB Curls
80 x 8, 7, 6, 6
E1) Pullovers
130 x 10
145 x 8
145 x 6
E2) Machine Curls (hold peak contraction)
70 x 7, 6, 6 (PR 10lb)
Legs
A) Squats - first time since I injured my back doing them. Determined to be careful. Played with my stance a bit and it felt a lot smoother (still going low weight)
135 x 3
155 x 3
175 x 3
195 x 3
205 x 3
215 x 3 - knee pain about midway up, called the exercise. I think I have isolated my problem - my legs are caving in a bit on the way up, I need to consciously force them out wide. Hopefully fixing my knee pain will be that simple.
B) Deads
225 x 3
275 x 3
295 x 3
305 x 3
315 x 3
325 x 3
335 x 3
C) Back Extension
25lbs x 9, x 8, x7
D) Leg Press
3.5pps x 18ish
E) Decline situps
10
8
7
7
Lookin forward to the weekend.
Snapped this pic when I got home (several hours after working out, no pump). This is supposed to be a leg pic, but the lighting in my room is horrid and I have no idea how to pose. Still gives at least some idea where I’m at
6/20/11
Not much training-wise over the weekend. Spent all of Saturday cleaning up for a party, then spent Sunday helping some friends move out of their apartment. Ate a lot of food, then ate some more food.
Woke up at 215.6 this morning, my first weight-PR since the injury/sickness. Last Monday I was 209.8… I dunno if it can actually take you 4 weeks to regain water/glycogen from barely eating for 5 days, but my weight has shot back up quickly for some reason or another.
Workout:
Despite not getting much sleep, the weights felt pretty light today.
PUSH
A) Standing Overhead BB Press
95 x 3
115 x 3
125 x 3
135 x 3
145 x 3
150 x 3
155 x 3
160 x 3 - much easier than last week, only 10lbs off my PR and it was pretty explosive.
B) Incline Bench
155 x 3
165 x 3
175 x 3
180 x 3
185 x 3
190 x 3
195 x 3 - working set PR
C) Bench
195 x 3
205 x 3
210 x 3
215 x 3
220 x 3
D1) BB Shrug
225 x 7 (squeeze/hold peak contraction)
225 x 7ish
225 x 7ish
225 x 10ish (straps, cheating last few reps with no squeeze/hold and some leg drive)
Static hold - 225 until it fell out of my hands (grip strength)
D2) Machine Lateral Raises
165* x 6 (* is the little free weight thingy you put on top of the stack)
165* x 6
165* x 5
165 x 7
E) Tricep Pushdown
55 x 9 (2.5lb PR)
55 x 8
55 x 9
6/21/11: PULL
Weighed in at 213 this morning. Cals up to about 4500 per day… hitting my appetite wall so I’m starting to substitute in some crappier foods more frequently (typically I only use cheat meals as a tool to reach my daily calorie goal if I don’t have time to eat my usual 6-7 meals). But it’s at the point where I might have to incorporate these types of foods on a daily basis if I want to be able to shove this many calories down the hatch.
Or maybe my doc can fix my digestion issues and I’ll need less food to grow.
A) T-Bar Rows
45 x 8
90 x 8
105 x 8
135 x 8
150 x 8 (5lb PR)
150 x 5
(vid up later)
B1) Triangle Grip Pulldowns
140 x 7-9 x 4
B2) Triangle Grip Rows to chest (elbows flared)
120 x 7
120 x 6
110 x 7
110 x 7
C1) Reverse Pushups - not really feeling this…gonna ditch it
bw x 8
bw x 8
bw x 9
C2) Reverse Pec Deck
100 x 9
100 x 9
100 x 8
D) Preacher Bench EZ-bar Curl…they took my standing preacher bench and left the seated one that no one uses…
65 x 9
65 x 8
65 x 8
65 x 7
E1) Pullovers
145 x 9
145 x 7
145 x 6
E2) Machine Curls, squeeze/hold peak contraction
70 x 7
70 x 6
70 x 6
4,500 cals a day huh? You should be packing on some size soon like that.
[quote]gregron wrote:
4,500 cals a day huh? You should be packing on some size soon like that.[/quote]
Yeah unless I’m not digesting some of it, in which case who knows how much is being wasted. That’s why I upped carbs, it’s the one thing I’m confident I’m digesting. Hopefully I will find out more when some blood tests come back (doc visit next wed)
[quote]scj119 wrote:
[quote]gregron wrote:
4,500 cals a day huh? You should be packing on some size soon like that.[/quote]
Yeah unless I’m not digesting some of it, in which case who knows how much is being wasted. That’s why I upped carbs, it’s the one thing I’m confident I’m digesting. Hopefully I will find out more when some blood tests come back (doc visit next wed)[/quote]
I bet the doctor tells you that you’re protein powder is ruining your kidneys and that you’re overweight lol
