I worked out yesterday Chest/Back/Tris. Forgot to update log and don’t have my notebook with me. Will do legs/shoulders/bis tonight. Tomorrow I take the farmer’s walk bars for a spin.
I don’t have chalk for the deads, but I did find some straps that I can use when my grip goes.
Easter Sunday…perfect day to bring back this log.
Things that happened since I stopped working out last July:
Started working outdoors in 100 degree heat and got down to 210 lbs.
Quit working to remodel my house to put it up for sale and ballooned to my current 267 lbs. in about 3 months.
Started testosterone replacement therapy (first shot will be this week).
Diagnosed as being ADD along with the bipolar bs. Start new psych meds this coming Thursday. Ordered by shrink to quit drinking all alcohol.
Just paid a two year gym membership up front to keep me honest. No more trying to motivate myself to workout alone in the garage.
Diet plan: after this week low carb, high protein, high fat. I just do best on this kind of diet.
(will be eating chicken wings this week watching the draft, though.)
Workout will be as follows for the time being:
Monday:
Max Effort Upper body
Supplemental Upper dumbbell lift
Horizontal Row
Rear Delt.
Weighted abs
Tuesday:
Max Effort Lower
Hamstring/Posterior Chain
Bicep
Seated Calf
Grip
Thursday:
Repetition upper body lift
Tricep
Vertical Pulling
Trap/Medial Delt.
Ab circuit
Friday:
Unilateral lower body
Hamstring
Quad
Calf
Reverse Curls
Cardio following workout and on Wednesdays.
Body weight goal: loose 50 pounds by September 1st.
Lifting goals: Bench 100 lbs. more than bodyweight, dead 500 lbs.
So there it is.
Good idea with the 2 year membership. What form is your cardio going to take?
Great goals and best of luck achieving them.
Glad to see you’re back, Doogie. Do you plan to train with DJHT at all? You two used to train together, right?
[quote]kpsnap wrote:
Glad to see you’re back, Doogie. Do you plan to train with DJHT at all? You two used to train together, right?[/quote]
DJ is in Houston, I’m in Indiana now.
Hey Doogie, heard some good stuff about you from DJ, look forward to following, I wish you the best of luck in all your endeavors, I can certainly commiserate with your diagnosis, so Ill definitely be rooting for you.
[quote]FarmerBrett wrote:
Good idea with the 2 year membership. What form is your cardio going to take?
Great goals and best of luck achieving them.[/quote]
For awhile, cardio will be steady state treadmill kind of stuff until I get into a little bit of shape. Then I want to work in sprints.
Hi, Doogie. I just joined in January so I missed the first part of your log. Really eye opening! I’m taking meds for depression myself, so can sympathize with your troubles. Congrats on your strong lifting. Your diet sounds like the plan.
What’s with all these Hoosiers? I grew up in Indiana myself.
YES bring the pain. 
Good luck man I know we talked about it the other day. Glad to see you back on the wagon.
Monday:
Bench
185x5 205x5 225x5 235x3 245x3
Tried to do incline dumbbell press, but left shoulder screamed at me.
Hammer Strength Decline Machine
45x10 70x10 90x10
Hammer Strength Row
45x10 70x10 70x10
Face Pulls
6x12 8x12 9x12
Rope Cable Crunches
11x12 12x12 12x12
No cardio. When I finished the crunches I went to the water fountain and my abs cramped something fierce. I walked half-way doubled over to the truck and called it a day.
Official starting weight: 265.8
Something is wrong with my left shoulder. I knew this was the case because I have a limited range of motion in it, but it totally shut down when I tried to do the incline dumbbell press. Have to think about how to address it.
You can always go get the Graston trauma like I have been doing.
Or ice it, band pull aparts etc. We did WAY to much pressing when we were younger, now that shit is coming back to haunt us.
Day 2
Easing into leg day
Good Mornings
95x6 115x6 135x6 155x6
(Shoulder and chest so sore I could barely grab the bar behind my neck)
Hammer Strength Kneeling Leg Curl
60x6 60x6 60x6
EZ Bar Curls
65x8 85x6 85x6
Seated Calf Raises
80x15 80x15 80x15
Hexagon Dumbbell holds
25lbs to failure 3 times
Cardio: about 12 minutes on the treadmill until the power went out in the gym.
double post
[quote]doogie wrote:
double post[/quote]
Bad sign about the power going out. How is the shoulder? To sore to care right now.
Day 3
Cardio–30 minutes treadmill
15 minutes eliptical
Thursday
Hammer Strength Incline
45x12 70x12 70x12 70x10
Incline Tate Press
25x8 40x8 45x8 45x8
Hammer Strength Pulldown
45x10 70x10 70x10 70x8
Hammer Strength Seated Shrug
45x10 45x10 45x10
Misc. Abs.
Tried to start out with incline dumbbell presses, but shoulder isn’t having it. The pain is at the bottom of the rep and just as I begin the upstroke.
Friday: sore as shit, could barely walk.
Front Squat: 135x6 155x6 175x6
Stiff Leg Deadlift: 135x6 185x6 225x6
Hammer Strength Leg Extension: 45x6 45x6 45x8
Flex Standing Calf Raise: 185x12 210x12 225x12
Reverse Cable Curls: 6x8 8x8 10x8
Monday week 2
Weight: 265.6
(Diet was shit last week, but this week I start lowering the carbs)
Bench: 185x5 225x5 235x3 245x3 255x3 225x5
Hammer Decline Press: 70x10 90x10 90x10
Hammer Horizontal Row: 70x8 80x8 80x8
Face Pulls: 8x12 9x12 10x12
Kneeling Cable Crunches: 12x12 12x12 12x12
Tuesday, week 2
Good mornings: 95x6 135x6 155x6 175x6
Hammer Strength Kneeling Curl: 60x6 60x6 60x6
Seated Calf: 90x15 90x15 90x15
Had job interview, so had to skip curls and grip work.
Week 2 Thursday
Hammer Strength Incline
45x12 70x10 80x10 80x10
Incline Tate Press
40x8 45x8 45x8 45x8
Hammer Strength Pulldown
45x10 70x10 70x10 70x8
Hammer Strength Seated Shrug
45x10 70x10 70x10
Misc. Abs.