Went to gym and did some light db rows-- 4 sets 10-15 reps with sub-maximal weight.
Didn’t have the momentum after the week off. I feel better today, though.
I want to hit shoulders today, then squat tomorrow-- we’ll see how today goes.
11/14 - Light swimming 1.5hrs
11/15 - Off
11/16 - Chest/Tri
A: DB Press: wu, 55x10, 75x10, 85x7, 95x5, x4+2p, 85x6, x6
B: Tate Press: 40x10, 45x8, 40x7, 45x6, 40x6
C: Rope Tri Ext (2hand behind head): 60x15, 80x11, 100x6
D: Cable XOver: (40x2)x15, (60x2)x10, x8, (65x2)x6, (55x2)x8
E: CG Smith BP: 90x12, 110x9, 140x8
11/17 - 11/20: Off (see previous posts)
[quote]SteelyD wrote:
11/14 - Light swimming 1.5hrs
11/15 - Off
11/16 - Chest/Tri
A: DB Press: wu, 55x10, 75x10, 85x7, 95x5, x4+2p, 85x6, x6
B: Tate Press: 40x10, 45x8, 40x7, 45x6, 40x6
C: Rope Tri Ext (2hand behind head): 60x15, 80x11, 100x6
D: Cable XOver: (40x2)x15, (60x2)x10, x8, (65x2)x6, (55x2)x8
E: CG Smith BP: 90x12, 110x9, 140x8
11/17 - 11/20: Off (see previous posts)[/quote]
Back at it SteelyD! nice session.
were u doing laps for the swimming? 1.5 hrs is a lot of time in the water
Ha! No, just horsing around with the kids, swimming here and there, treading water, diving for toys, etc.
Treading water for minutes at time is a workout in itself.
[quote]SteelyD wrote:
Treading water for minutes at time is a workout in itself.[/quote]
agreed, good to change things up a little. ill be getting some pool time shortly here myself.
11/21: Light DB Rows
55x12, 65x12, 80x10, 90x10
11/22: Light Shoulders
Mil Press: 95x6, x8, 115x6, x7
DB Sh. Press: 40x10, 55x10, 60x8, x6, 65x5
11/23: Biceps
A: Seated Alt Curl: 30x10, 35x6, x8, 45x5+1
B: Rev. Incl. DB Curl: 35x12, 40x12, 50x10
C: EZ Bar P.Curl: 50x8, 60x9, x9, 70x6, x3
Foam Roll
D: EX Bar Drag Curl: 50x12, 70x15, 80x10, x10
E: 1 Arm DB P.Curl: 25x10, 35x5, 30x6
F: T-Bar Cable Curl: 70x15, 90x12, 100x5
11/24: Chest/Tri
A: DB Press: wu, 70x8, 80x6, x8, x8, 85x6, 80x7
B: Tate Press: 40x10, 45x8, 40x9, 45x5
C: Skull Crusher: 20x10, 40x10, 80x8
D: ^-Cable P/D: 110x15, 120x10, x8
11/25: Biceps-Calves
A1: Conc. Curl: wu, 35x8, 35x5+2, 35x8+2N, 40x5+5N
A2: BW Squat: 20, 20, 20, 20
B: Seated Alt. Hammer Curl: 35x9, x14, 40x10, 45x6+2
C: 1Arm DB P.Curl* (stand): 35x7 partial + 5 full, 40x8p + 3f, 35x8p + 5f
D: Pinwheel Cheats: 50x8, 60x5, 50x5
E: Calf Raise on LP: 3ppsx12, 4ppsx15, x13, x12, 5pps x 11, 10, 8
- I do these standing behind a high incline bench. I let the weight go down to where my forearm is parallel to the floor for the partials to keep tension and try to really feel the muscle. The last few I go full stretch and ROM.
11/26 - Shoulders
A: Seated DB Sh. Press: wu, 55x12, 65x8, 70x6, 70x7, x6, x6
B: DB Lat Raise (1 arm): 25x12, 30x10, 35x9, x12, 35x5 + 25x7
C: Seated R.Delt Raise: 25x10, 30x10, 35x10
D: DB Upright Raise: 50x12, 60x10, 65x8
THANKSGIVING!
Off.
High Protein/Fat recovery re-feed 
This week was a light-volume, low-intensity week after an unscheduled week off. My upper back and neck were really stiff, like, I couldn’t move my head full ROM stiff. Luckily had a chiro appt. this week, so that helped and I took it easy.
HAPPY THANKSGIVING!!!
Just checked out your log for the first time, nice work in 08.
Wondering what your current measurements are? I ask because your starting measurements were very similar to my starting measurements.
[quote]SteelyD wrote:
THANKSGIVING!
Off.
High Protein/Fat recovery re-feed
This week was a light-volume, low-intensity week after an unscheduled week off. My upper back and neck were really stiff, like, I couldn’t move my head full ROM stiff. Luckily had a chiro appt. this week, so that helped and I took it easy.
HAPPY THANKSGIVING!!![/quote]
And a happy one to you as well!
Know what you mean about the unscheduled week/month off…
Thanks soldog!
Neely - Haven’t done full body measurements in awhile, just arms. I know my whole upper body is bigger just from clothes fitting tighter and I’ve certainly added some fat, but I’m still within my tolerance.
Having said that, I could stand to clean the diet up a bit. I’m over 17" on the arms and my weights are still going up, so I’m hesitant to change up anything right now.
I’m off on business again next week, so I’m going to have to go get a couple pairs of khakis 1 size bigger, so a little growth in the waist
Neely v. Steely, our own version of Kenny v. Spenny.
Have to backfill the last couple workouts. I’m on the road and want to get these in before I forget what I did.
12/1/08 - Mon - Chest/Tri
A: DB Press - 50x10 (wu), x10 (wu), 75x8, 80x8, 85x7, 90x6, x5,
B: Incline DB Press: 70x8, 85x6, x5, 90x3
C: Mini BB Skull Crusher: 50x10, 60x8, x8
D: Tate Press: 40x10, 45x8, 40x8, x7
Food:
AM:
- 2 scoops Grow!Whey
- IHOP “Colorado Omellette”
- EAS Myoplex Protein Bar
Lunch: Fried Porkchop, Greenbeans, Corn, Tomato/Okra, Blackbeans – note: All above vegs were probably cooked in bacon fat Ate lunch at some ‘southern fried’ buffet. I passed on the mashed 'taters, heavy gravy, pudding, rice, pie, and sweet tea …
PM: ON Protein Bar
Gym
Wendys Chicken Caesar Salad with a Double Cheeseburger cut up and mixed in (no bun).
As I type this, I’m thinking I’m going to have another scoop of whey before bed…
Edit: Had 2 scoops Grow!Whey at halftime Houston/Jacksonville, then bed shortly after.
[b]- 2 scoops Grow!Whey
- IHOP “Colorado Omellette”
- EAS Myoplex Protein Bar
[/b]
That would be all of my calories for the day
12/2/08 - Tues - Back
… still on the road…
A: HS Iso Rows: 1pps x12, 2pps x10, x8, 3pps x5, x6, 3plate+25# (320)x3
B: HS Iso Lat P/D (Hammer grip): 2pps x 10, x8, 3pps x 6, x5, x5, x5
C: T-Bar Row: 1 plate x 10, 2p x 10, x10, 3p x 8, 3p+25# x 8
D: DB Row: 90x8, x10, 105x9
Today’s Food:
- 2 scoops Grow! Whey
- Waffle House Ham/Cheese Omellette
- 1 Myoplex CarbSmart Protein Bar
- 1 Bag Beef Jerky (33g P, 15g C, 210 cal for the whole bag) (nibbled between meals)
- .5c Almonds
Lunch: Pulled Pork BBQ, Slaw, Stew
Dinner @ Local Brew Pub: 12oz Eng. Pale Ale, Beef skewers (about 3 oz beef total), Southwestern Chicken Caesar Salad (maybe 5 oz chicken, some asiago cheese, some corn/beans, dressing)
Workout @ 9:30 PM (uggh!)
PWO: 13g BCAA, 3 scoops Grow! Whey
Edit: 1 more scoop of Whey before beddy-bye.
SteelyD - I really admire the way you are working to keep on track with both eating and training while on travel.
Thanks soldog–
It’s not easy getting thrown off your normal schedule and still get enough quality protein without too much junk.
I think it’s easier travelling when ‘cutting’. I mean, yeah, I could just go wild and eat everything in site, but I’m trying not to go too far off track.
Last night, my boss wanted to take a few of us out, but a couple guys were in a conference call-- I had to go like 4 hours between meals, and the beef jerky and almonds weren’t cutting it. All I kept thinking about was “I’m going to miss my workout”— luckily the brew pub was just a couple blocks from the hotel and the gym is open until 11pm
12/3/08 - Shoulders
A: HS Shoulder Press - (25x2)x12, (45x2)x10, (70x2)x6, (90x2)x5, (115x2)x2, (105x2)x4, (90x2)x6
B: DB Shoulder Press: 45x10, 60x7, 65x6, x6
Kept it short tonight, but made it in nevertheless. The HS Shoulder Press had a relatively low incline, so was more of a high incline chest press, hence the higher numbers.
I really like these HS machines and when I’m on the road, look specifically for gyms that have them. I wish my gym would invest-- maybe time to switch gyms.
Food:
AM (spread throughout morning)
- 2 scoops Grow!Whey
- IHOP Spinach/Swiss/Mushroom Omellette
- Myoplex CarbControl bar
- Almonds
PM
-
Big assed freaking hoagie. It mush have had over a pound of meat (ham, salami, prosciutto, capicola, cheese, lettuce, tomato). I didn’t eat any of the bread. That sandwich could have easily fed 4-5 people.
-
bag of beef jerky, almonds
-
2 protein bars
- Workout * 7PM
-
PWO: 3 scoops Grow!Whey
-
Wendy’s Chicken Caesar Salad + Single w/Cheese (minus bun)