Thanks for the compliments and information Tenax. I’m going to look into that. LS, my workouts are like little microbursts with no real substance. I need to really find a strength goal and try to hit it. Plus I need to consider finding a facility that i can pursue those stated goals.
Wednesday night workout
Flat DB press: 2x50x10, 2x65x10
Incline DB Press: 2x35x10, 2x45x10
Rolling DB triceps press: 4x45x14
Dips: 3xBWx8
Tested the shoulder a little last night. Everything points toward recovery. I’m just about excited!
Thursday morning workout
Squats in the Smith 115x20, 135x15, 2x205x5, 2x225x5, 2x255x5
Floor wipers: 45 reps
Decline leg raises: sets of 20, 26, and 11
Treadmill interval 20 minutes
I wanted to push myself a little bit this morning. I just don’t feel like I’m really accomplishing anything in the gym I staggered out with rubber legs and pretty damn sweaty. I’ll feel just about ‘right’ around 3 pm today…
JW’s oxymoron’s of the day: 4. Government organization
3. Software documentation
2. Temporary tax increase
And number 1 is Microsoft Works
Friday morning workout
Rubber band dislocates: 20 reps
YTWL : 8 lbs
Barbell bastard complex: 6 sets, 7 reps each movement
Treadmill interval: 20 minutes
Lots of sweat, a few tears, but no blood… I did 2 circuits of the complex and had to rest for a while and went back for 2 more. On my 3rd trip i was thinking, “JW, wtf are you thinking?” By my interval I was thinking “JW you have lost your mind today, you aint 22 any more!” Now I’m knowing I have lost my mind… I’m already sore as hell.
Going to work on the back and shoulders in the morning…
JW’s Friday thought: My wife and I have the secret to making a marriage last. Two times a week, we go to a nice restaurant, a little wine, good food… She goes Tuesdays, I go Fridays.
[quote]j_willy3 wrote:
Friday morning workout
Rubber band dislocates: 20 reps
YTWL : 8 lbs
Barbell bastard complex: 6 sets, 7 reps each movement
Treadmill interval: 20 minutes
Lots of sweat, a few tears, but no blood… I did 2 circuits of the complex and had to rest for a while and went back for 2 more. On my 3rd trip i was thinking, “JW, wtf are you thinking?” By my interval I was thinking “JW you have lost your mind today, you aint 22 any more!” Now I’m knowing I have lost my mind… I’m already sore as hell.
Going to work on the back and shoulders in the morning…
[/quote]
Oh hell yeah! You ain’t 22, you’re almost 50, and you kept going back. That’s easy to do at 22. At our age it takes balls. Yeah, I know, we got to be careful, stretch, ease into, etc. Naw, if we won’t say one more set, a little more weight, this’ll hurt tomorrow but screw it, we ought to take up playin the remote! Oh yeah, good workout. (Note to self, no more coffee after work out)
Saturday morning workout
T-bar rows: 4x135x8
Supine Row: 4x84x8
Lat pull downs: 4x130x8
Chest supported DB row: 4x50x8
Seated DB delt raise: 4x25x8
I was trying to push myself a bit. Made the shoulder a little gimpy but all is well now. I’m really searching for a program to fit into my ‘world’ right now. Still just training for myself, no big contests or athletic events in the horizon for JW. It’s more of a solitary pursuit. Of course I know I’m preaching to the choir here! The next few weeks will be spotty, at best for my training. The family is going to the beach and I’ll be commuting to work some days. I have to do some day trips as well. It should be interesting to see how I can keep the intensity up for a few weeks.
JW’s Saturday thought of fancy: I wonder how much deeper the ocean would be without sponges.
Sunday evening workout
Rubber band dislocates: 20 reps
YTWL : 8 lbs
Bench Press: Bar x20, 115x15, 2x135x10, 185x5, 225x5, 245x4, 275x3, 300x0, 2x205x5
Incline DB press: 4x45x15
Reverse grip incline press: 2x65x15, 2x85x20
Triceps cable push down: 4x85x15
Couldn’t stay away from the bench. It’s been gnawing at me and my shoulder wasn’t hurting…SSSSOOO I gave it a go and bit off more than I could chew. When 275 went up for 3 easy I had to take a swing at 300. That was too big a jump. I’m going to have to sneak up on 300. However, I have worked on my arch, and really worked on trying to get my feet under me and I could tell I was pushing through my toes. So I’ll be back in the bench program, as well as trying to keep my shoulder healthy.
The Reverse grip inclines blasted my triceps pretty good. I’m going to work the weight up this one. I wanted to finish with chest dips. I didn’t make one rep. The shoulder hurt like hell so I stopped and did the cable push downs.
All and all a good workout. I have a few days of commuting back and forth to the beach. My workouts will be spotty at best.
JW’s Sunday thought, or lack there of: Ever stop to think, and forget to start again?
j-willy,
Good to see you benching heavy again. Hopefully the shoulder will hold out and you can nail 300#! With 275# x 3, you aren’t far from it!
I have thought about dips as well. I went so far as to construct a laughable dip setup. Tried them 1 time and my shoulder felt like it was coming apart. They will have to wait.
LittleStrick - the shoulder joint has a most remarkable range of articulation but as a result is HIGHLY dependent on the rotator cuff to hold the ‘ball’ up against the ‘socket’. One personal trainer commented that the size of the shoulder ‘ball’ vs. the socket is comparable to a golf ball versus a quarter (or maybe he said dime). So your shoulder felt like it was coming apart probably because… it just might have been coming apart (a little).
With that in mind, exercises specifically to strengthen the rotator cuff are a good idea, especially the external rotators. There’s some very promising ideas at Strength Training, Bodybuilding & Online Supplement Store - T NATION
A followup on my earlier rowing post: if anyone tries rowing, start SHORT-TIME AND SLOW and build up gradually, or else you might temporarily fry your rotator cuff. (Don’t ask how I learned this.)
When your rotator cuff gets in better shape then those dips could get back on the schedule… Or there is the chair method: hands on two chairs at your left and right sides, and straight legs ahead of you to the floor or to a third chair, so your dips are with supported legs; this cuts some of the load.
JW - congratulations on your progress, good luck with the challenging schedule.
You’re looking strong. If not the commute at least enjoy the time at the beach.
[quote]Tenax wrote:
LittleStrick - the shoulder joint has a most remarkable range of articulation but as a result is HIGHLY dependent on the rotator cuff to hold the ‘ball’ up against the ‘socket’. One personal trainer commented that the size of the shoulder ‘ball’ vs. the socket is comparable to a golf ball versus a quarter (or maybe he said dime). So your shoulder felt like it was coming apart probably because… it just might have been coming apart (a little).
With that in mind, exercises specifically to strengthen the rotator cuff are a good idea, especially the external rotators. There’s some very promising ideas at Strength Training, Bodybuilding & Online Supplement Store - T NATION
A followup on my earlier rowing post: if anyone tries rowing, start SHORT-TIME AND SLOW and build up gradually, or else you might temporarily fry your rotator cuff. (Don’t ask how I learned this.)
When your rotator cuff gets in better shape then those dips could get back on the schedule… Or there is the chair method: hands on two chairs at your left and right sides, and straight legs ahead of you to the floor or to a third chair, so your dips are with supported legs; this cuts some of the load.
JW - congratulations on your progress, good luck with the challenging schedule.
[/quote]
Thanks, Tenax. I am heading over to read it right now!
JW great pressing!
Looking good I love the amount of cardio you do,
nice work
kmc
Thanks for the compliments guys. Hopefully I can get back in the saddle. It can be kind of depressing, no rack pulls, no real squatting in my gym… Heavy benching is all I have… haha
Tuesday evening workout
Reverse grip rows: 95x10, 115x10, 2x135x10
Chest supported DB row: 4x55x10
Lat pull downs: 4x130x10
Face pulls: 4x45x12
Front raise: 4x85x10
After 2 days of riding across the state, a little gym time did a body good. I liked how the reverse rows felt in my lats. Threw the rest of the workout together, with no plan of action just stuff to do. It was kind of fun, well, except for the lack of poundage I used…
Tortureplexes in the morning, Woo-Hoo!!
JW’s thought of the day: There are two theories to arguing with women. Neither one works.
Wednesday morning workout
Rubber band dislocates: 20 reps
YTWL warm up
Barbell complex: 7 sets 7 reps each
Treadmill interval: 12 minutes
I did the complexes 3 sets with no rest. I had to catch my breath and do 2 more, catch my breath some more and the final 2… I was hell bent on 10 sets. Gave up at 7. All I could squeak out was 12 treadmill minutes. There were a lot longer walks between the runs today. I’ll keep digging and hopefully I can look back and say, “Damn, that wasn’t to bad after all.”
It’s going to be another hot one in eastern NC today. This is my kind of weather!
JW’s thought for the day: If all those psychics know the winning lottery numbers, why are they all still working?
willy, your workouts are looking awesome. Is your bf still coming down?
[quote]mjnewland wrote:
willy, your workouts are looking awesome. Is your bf still coming down?[/quote]
My weight has been floating in the 230 to 235 range… I just can’t get it down into the 220’s. I’m thinking I need some diet help to get that jumpstarted again.
Thanks for asking.
What are you currently eating like?
[quote]DaCharmingAlbino wrote:
What are you currently eating like?[/quote]
Like an anorexic carnivore rabbit…
Seriously, mo bread, pasta, rice or potatoes (which is sacrilege where I’m from, its the highest yielding potato ground in N.C.) I eat my slow digesting carbs at breakfast, usually whole oat meal and plain Greek non-fat yogurt. I try to eat a protein and veggies for dinner. I eat a light high protein meal or a shake for supper. I try not to eat after 7pm, it really screws with my sleep. the bulk of my training is in the morning after fasting overnight.
In reality, I’m probably UNDER EATING. I am very seriously considering seeing someone about a metabolic diet as well as balancing the body’s ph levels.
[quote]j_willy3 wrote:
DaCharmingAlbino wrote:
What are you currently eating like?
Like an anorexic carnivore rabbit…
Seriously, mo bread, pasta, rice or potatoes (which is sacrilege where I’m from, its the highest yielding potato ground in N.C.) I eat my slow digesting carbs at breakfast, usually whole oat meal and plain Greek non-fat yogurt. I try to eat a protein and veggies for dinner. I eat a light high protein meal or a shake for supper. I try not to eat after 7pm, it really screws with my sleep. the bulk of my training is in the morning after fasting overnight.
In reality, I’m probably UNDER EATING. I am very seriously considering seeing someone about a metabolic diet as well as balancing the body’s ph levels.[/quote]
If you think you are under-eating for your activity level, try bumping up the calories by 500kcal a day in protein and good fats. Keep it there for a few weeks and see what happens. Sometimes the body reaches a point where it wants to stay and if you are under-eating it just hangs on to everything.
Dude - you need the fats. Get more dietary fat. Coconut oil, olive oil, fatty meats. Then your body will quit converting protein to energy and use the body’s fat stores for it since it knows there’s enough in the environment. You’ll end up putting on more muscle too. Two and a half tablespoons of Olive oil can get you the extra 500 kcal soldog is talking about.
Non-fat yogurt is evil. Non-fat milk is evil. Taking fat out of the diet doesn’t help anything. Taking carbs out DOES. If you’re undereating the body sez FAMINE and holds onto fat for when things get really bad.
Thanks Charming and Soldog. I did my part today, we had some good eastern NC barbecue for lunch today. I will admit I lost my way on the dietary fats. Seems I was listening too much to my Dad’s cardiologist!