Damn good progress. Results of a really thought out plan.
Always feels good to make progress. Keep up the good work.
8.30.08 - Sat - Misc. Upper
DB Press: 80x6, 85x5, x6, 90x5, x3
Bench Press*: 135x12, 155x10, 175x7
Recumb. Bike: 15 Min
Inc. DB Curl: 35x8, x8+2, x8+2
Standing DB Curl: 35x6, 40x5, 35x8
- First time benching in about a year. Just warming up with higher reps to get used to it. Hopefully jump back in slowly over the coming weeks
8.31.08 - Sun - OFF
9.01.08 - Mon - OFF
9.01.08 - Tue - BACK/BI
A1: BO DB Row: 85x12, 100x9, 100x8
A2*: Pullup: BWx2, Neg x 3, 2 Partials
A3: Lat. P/D: 180x6, 190x5, 200x6
B1**: Farmerwalk: (2x100#)x 240ft x 3 sets
C1: Triceps Bar Row: 120x6, x4, x4
C2: Stand DB Curl: 40x8, 40x6, x4
D1: Neut Grp Pullup: 3 + 10 Leg Lift, 2 + 8 Leg Lift
D2: BB Curl (Not in squat rack…): 65 x 10 + 3, x8, x8
- Probably not best to pair Lat P/D, Pull ups, AND rows. Maybe 2 of the 3. I don’t know what I was thinking
** Suitcase deadlifted DBs.
9.03.08 - Wed - Press
5 AM: 20 Min. Rec Bike
11 AM:
Inc. DB Press: 60x12, 80x6, 80x5, 80x6, 80x5
DONE! (Quicky, but effective)
The hardest part was cleaning the dumbbells to get them into position. The last set I actually couldn’t clean them and had to get them on my legs and do some funky moves to get them on my shoulders in place to press…
9.04.08 - Thurs - Squats
5 AM: Rec. Bike: 30 Min
11 AM:
A1: Squat: 135x12, 225x10, 275x5, x5, 295x5, 225x8, 245x6
B1: Front Squat: 135x12, 155x6, 185x3
B2: Pinwheel Curl: 50x8, 55x10, 60x8
C1: Walkouts: 405 x 15sec, 475* x 15 sec, 495 x 15 sec
C2: PW Curl (cont’d): 60x8, 65x6, 65x6
- I didn’t walk these out. More just stood with the weight and adjusted my stance a little. We’ll call these “Heavy Stands” instead of “Heavy Walkouts”
I’m just happy I was able to stand with the weight. Felt good.
9.05.08 - Fri - Shoulders
A1: DB Side Raise: 25x10, 30x8, 40x6, 35x8
A2: Mil. Press: 95x8, 105x7, 95x8, 115x5
B1: Seated Rear Delt Raise: 20x15, 30x12, 45x8
B2: 1-Arm Standing DB Press: 45x6, 50x7, x7, 55x7
C1: Waterbury Crucifix*: 7.5x8, 10x8, x6
C2: Standing Plate Front Raise: 25x8, 35x8, 45x8 + 2
- About halfway down in this article:
Outlaw Strength and Conditioning
9.06.08 - Sat - Misc. Lagging Stuff
A1: Goodmornings: 115x12, 135x8, 155x8, 185x5, x8, 205x6*, 135x10
A2: Pullup: X, X, BWx2, 3.5, +12.5#x3, +15#x3 + BWx2, BWx3 + 1
B1: Inc. DB Curl: 30x10, 40x5, 30x10, 35x6, x6
B2: Pullup (cont’d on different bar–smaller dia): +12.5# x 1 + 10sec hold, BWx1+10s hold, BW x 5sec hold x 3 (started from top)
C1: DB Pr. Hammer Curl (Steep bench): 30x10, 40x 4 negs, 35x8, 35x6
D1: Rower (Concept II): 2km
- I really felt like I was breaking form or not going full ROM.
Week in Reflection
Ate like shit. I didn’t necessarily go way over on calories, but was heavy in junky stuff and carbs… Not my typical M.O.
Had a weird mental state. Last week of old job, starting new job Monday. Mental focus has been hard.
Workouts for past 2 weeks have been off-the-cuff. Feels good. Sometimes the focus is there, sometimes not. I’ve been changing up between the higher rep stuff and lower rep stuff, so taking a chaos approach until I figure out (soon) how I’m going to proceed.
I have a flight from Maine to Colorado tomorrow for new job and will be out there for a week, so my goal is to find a gym and get in at least 3 weight sessions and some cardio at the hotel. My Grow! Whey is already packed and ready to go!
[quote]SteelyD wrote:
Week in Reflection
Ate like shit. I didn’t necessarily go way over on calories, but was heavy in junky stuff and carbs… Not my typical M.O.
Had a weird mental state. Last week of old job, starting new job Monday. Mental focus has been hard.
Workouts for past 2 weeks have been off-the-cuff. Feels good. Sometimes the focus is there, sometimes not. I’ve been changing up between the higher rep stuff and lower rep stuff, so taking a chaos approach until I figure out (soon) how I’m going to proceed.
I have a flight from Maine to Colorado tomorrow for new job and will be out there for a week, so my goal is to find a gym and get in at least 3 weight sessions and some cardio at the hotel. My Grow! Whey is already packed and ready to go![/quote]
Off-the-cuff traingin sounds good when you are in a state of job/life flux. Those sessions are looking great!
[quote]SteelyD wrote:
9.06.08 - Sat - Misc. Lagging Stuff
A1: Goodmornings: 115x12, 135x8, 155x8, 185x5, x8, 205x6*, 135x10
A2: Pullup: X, X, BWx2, 3.5, +12.5#x3, +15#x3 + BWx2, BWx3 + 1
B1: Inc. DB Curl: 30x10, 40x5, 30x10, 35x6, x6
B2: Pullup (cont’d on different bar–smaller dia): +12.5# x 1 + 10sec hold, BWx1+10s hold, BW x 5sec hold x 3 (started from top)
C1: DB Pr. Hammer Curl (Steep bench): 30x10, 40x 4 negs, 35x8, 35x6
D1: Rower (Concept II): 2km
- I really felt like I was breaking form or not going full ROM.[/quote]
GMs are hard at the bottom and really ought not to be worked with really heavy weight unless you ARE going to limit the range of motion. That’s just my opinion, though.
[quote]SteelyD wrote:
Week in Reflection
Ate like shit. I didn’t necessarily go way over on calories, but was heavy in junky stuff and carbs… Not my typical M.O.
Had a weird mental state. Last week of old job, starting new job Monday. Mental focus has been hard.
Workouts for past 2 weeks have been off-the-cuff. Feels good. Sometimes the focus is there, sometimes not. I’ve been changing up between the higher rep stuff and lower rep stuff, so taking a chaos approach until I figure out (soon) how I’m going to proceed.
I have a flight from Maine to Colorado tomorrow for new job and will be out there for a week, so my goal is to find a gym and get in at least 3 weight sessions and some cardio at the hotel. My Grow! Whey is already packed and ready to go![/quote]
Best of luck with the job and the gym.
May I welcome you to Colorado SteelyD. Hope you make good things happen for you and yours…It’s a beautiful place to live.
You’ll find many gyms, commercial and a few hardcore, around here. Certainly in Denver, but other places as well. Good luck, with that avatar, you’ll fit right in.
SteelyD, congrats on the new job.
I really like your new avatar. It made me realize that one of the reasons we all train and eat right is so that we can enjoy the other activities in our lives. Being healthy and in good shape just makes everything else so much more enjoyable.
Let us know what you find in Colorado…
Good luck with everything. Hope all goes smoothly for you. Keep up the great lifting. Watch out for those people out west like Zild, Skid and Mday they’re all crazy, not like we New Englanders.
[quote]ecogenx wrote:
Good luck with everything. Hope all goes smoothly for you. Keep up the great lifting. Watch out for those people out west like Zild, Skid and Mday they’re all crazy, not like we New Englanders.[/quote]
Hey, I live in Wisconsin, the Midwest, so I am only ‘mid’ crazy…
[quote]mday wrote:
ecogenx wrote:
Good luck with everything. Hope all goes smoothly for you. Keep up the great lifting. Watch out for those people out west like Zild, Skid and Mday they’re all crazy, not like we New Englanders.
Hey, I live in Wisconsin, the Midwest, so I am only ‘mid’ crazy…[/quote]
Your only sane if you’re from SOUTH of the Mason-Dixon. Our brains got enough sunlight during it’s developmental years.
You may have a point J. People from the South and New England are OK. But definately not Californians.
SteelyD, hows the trasition going?
[quote]ecogenx wrote:
You may have a point J. People from the South and New England are OK. But definately not Californians.
SteelyD, hows the trasition going?[/quote]
ouch. You hurt my feeling.