[quote]mjnewland wrote:
I went 10 days without working out because of the flu, and I’ve been hitting PRs on almost every session since then. I have become a big evangelist for taking a week off when youre tired or sick.
Rest Hard!
old lardass[/quote]
It took me a bit longer to come back after my back issue, but I agree. Time off every now and then is good. Not that knowing that leads to me taking time off or anything…
You’ll be back bigger/stronger than ever.
You still out sick? Shake it off and lets get it going SteelCurtainMan…
Hey Z-Man!
I’m feeling just dandy! I’ve been away on business, so traveling a lot and using other gyms, not really keeping a strict log, although I need to get back to doing that…
I’ve tightened the diet up a bit really watching the junk while keeping the calories just a hair above ‘maintenance’-- bloat control. Seems to be going well. Strength is getting back up, but still not where I was in January.
Worked out a Gold’s Gym in Palm Springs all last week, which was great. I took advantage of all the HS and other machines that I don’t normally have access to (lat raise machine, calf machine, hack squat, HS Bench, Incline, Shoulders etc), so I had some nasty DOMS over my whole body all week.
I decided that I’m going to start going to a ‘real’ gym for chest/tri day and every other shoulder day (about 40 mins away) and my gym’s “sister gym” about another 20 minutes away for back/bi day. I’ve just outgrown my regular gym even though it’s only about 10 minutes away.
I’m ready to take it to the next level…!!!
My belt finally came in! I guess that means I’m actually going to have to use it.
Got the Inzer ‘economy’ belt. Stiff as a board! Pretty awesome for $40.
http://www.inzernet.com/detail_econobelt.asp?PRODUCT_ID=ECON_POWER_BELT
Half the workout is trying to get the damn thing on tight enough, then summoning the energy to get it off after the set…
Squatted yesterday, but I really feel it in my abs, obliques, and forearms from sucking in and wrenching to get the belt on/off!!
Worked out at 2nd gym (my regualar gym’s ‘sister gym’) for legs. Will go there for legs and back (better weights):
Legs (quad dom)
Squat: 135x10, x15, 225x10, 315x5, x4 (I’ll ramp back up in the coming weeks)
Front Squat: 135x10, 135x8, 185x8, x5
Seated Calf Raises: 90x12, 140x10, 160x10, x8
Leg Extension: 150x15, 180x12, 200x10, 220x8
Hack Squat*: 90x10, 180x10, x10
Calf Raises on Leg Press: 4ppsx15, 5ppsx10, 6ppsx10
Food (been on a dried fruit kick for awhile-- b’fast and post workout):
1/2 c. prunes
40g Protein MD
10 oz Steak
8 oz Turkey in salad
40g Protein MD
Some leftover chicken stirfry (maybe 4oz chicken)
22g Grow! (pre-WO)
13g BCAA (during)
66g Grow! (post-WO), 1c dates, 1.5oz (little box) raisins
8oz Cod ( see-- http://www.T-Nation.com/free_online_forum/diet_performance_nutrition_supplements/la_cucina_anabolica_italiana?pageNo=14 – about halfway down)
20g MD, plus .3c cashews
Something like that… 
Arms
Triceps Rope P/D: 3x10-12
Seated Inc. Hammer Curl: 4x8-10
CGBP: 4x8-10
EZ P.Curl: 3x6-10
DB Floor Press: 4x8-10
Rev. Inc. DB Curl: 3x10
Dec. DB Tri Ext: 3x8
20 min. Recumbant Bike
Food (Totals so far):
MD: 2 srv
Grow: 5 srv
4 eggs
6oz beef
5oz cod
11 oz chicken
2 figs
1 box raisins
6 prunes
Cals: 2,851
F: 107.3g
C: 114.2g
P: 342.8g
I’m behind on cals as of 8:30pm. Need to chug another shake and some natty pb…
“I’m behind on cals as of 8:30pm. Need to chug anothyer shake and some natty PB…”
I think that means he’s back boys and girls !
[quote]zildjianman wrote:
“I’m behind on cals as of 8:30pm. Need to chug anothyer shake and some natty PB…”
I think that means he’s back boys and girls ![/quote]
LOL! Some douchebag called me ‘fat’ in another forum… boo hoo hoo!
Mmmmm… shake and pb…
PHat you mean? I’m to old to know how the “new” cool kids talk so…maybe I’m not the best judge.
Did you lean out a little, being sick ect? I’m trying to push up the cals. these days, so maybe we can go to the “big & ballsy” store someday…
I don’t know that I leaned out any. Lost a bunch of water weight from both ends… 
That was no fun.
Deadlift/Hammies
Deadlifts (Sumo): 135x8, 225x8, x6, 315x6, x5, 365x3
(first real deads in awhile)
SLDL: 135x8, 185x8, 225x6, x5
Calves (Leg press): 4ppsx10, 5ppsx12, 6ppsx12, x10
Rec. Bike: 20 min
Off (Sat)
Chest/Tri (Sunday)
I’m gonna try something different with my log. I’m only going to log reps and the poundage of the last set or so. Squats/Deads I can usually remember. Just assume warmups and ramping up in weight to top set or 2.
Lots of db warmups, rotator cuff, etc.
HS Flat Bench: pyramiding up in weight-- 10, 9, 8, (6 @ 270#)
HS Incline Press (pyr. up): w/u, 10, 8, 7@225#
Asst. Dips*: -55x10, -40x10, x8, x6
Inc. DB Press (pyr. up): 10, 8, 6@(2x90)
Triceps P/D (palm down): 10, 10, 9, 8@150#
Treadmill: 20min@4mph
*Shoulder felt good today for dips, kinda tweaky last set.
take care of that shoulder bud, lookin’ good!
Man you’re looking huge. And all your weights are up there- bench 275x6, dead 365x3. You’re ready to find a meet.
Thx, Eco…
Yeah, I wish The ‘bench’ is the HS Flat Bench, so not really BB. I haven’t gone heavy on the barbell in some time now.
re: deadlift-- HA~! We just had the “MaineGames” P/L meet. The guys in the 220 class were pulling 5’s, 6’s, and 7’s…
Someday
[quote]bunny7568 wrote:
take care of that shoulder bud, lookin’ good! [/quote]
Thanks man! Yeah, it reminds me that it’s there every day… 
Upper Back
AM: 30 min rec. bike
PM:
Loosen up rotator cuff, warmups, mobility, etc.
A1: Widest Grip Lat P/D: w/u, 10, 10, 9, 8@200
A2: Alt.Curls: 10, 10, 8@45, 6@50
Chest suppt. T-Row (palms down): 10, 10, 9@160, 8@185
Close Grip Seated cable row: 10, 10, 8@220
Steep P.Curl (short BB): 10, 8, 6@85
looking good D, keep it coming!
Good stuff D. I have to confess I only read pages 1-7 so far…are there any more pics of Mrs. D on pages 8-23 ???
Ah, sorry no more pics of the boss. I keep trying to convince her to lift a little and compete (figure). She hasn’t been to the gym in years, eats whatever she wants and is still ripped. Abs, definition, etc. Former gymnast…
Tonight: Quadzillas
Warmups, mobility, etc.
Squats: 135x10, x12, 225x10, 315x6, 365x3
Front Squat: 135x10, 185x10, 225x6
C1: Calf raises (bent knees on LP): 4pps, 5pps, 6pps, 7pps x7 (did sets of 15-20 for each until last set for 100 total reps)
C2: 20 BW squats
Leg Press (wide stance, toes outward): 3pps x 12, 4pps x 10
Leg Extension (1 leg): 130x12, 140x10, 150x7
Crawled out of gym…