6/3/08
Did some volume work on the chest today, it’s been a while since I focused on a single area. (Ok, so I threw in one bicep exercise, but just for the pump…)
Started with 30 minutes of cardio (yeah, the AMT again…)
Wide Chest ISO Machine
45(x2)x10
90(x2)x10,10,10,10
Cable Crossovers
80x10
90x10,10,10,10
And I did biceps, whatever that one is called that you use the high pully and do curls, you know, the Hollywood pose… LOL! (Oldest boy was working out a little ways behind me, and came up to me and said “Dude, your arms are getting f-ing huge!” Now if I could just get the rest of my body to catch up…
Anyhow, that bicep thing…
60x10
70x10
80x10
70x8
40x12
Not a bunch of different exercises, but I was happy with what I did.
Did something on Thursday, I think, might have been Friday… didn’t have my book so I didn’t write anything down. So just take my word for it… I did a bunch of crap, and worked up a sweat…
Did a bunch of running around on Thursday and Friday going to Dr’s offices and appointments. Got my release to go back to work, but I’m on vacation this week… (I know, I know… I’ve been on ‘vacation’ for the past 4 weeks! But I’m getting my full pay, now!)
Ok, come to think about it, this was Fridays workout-
Flat Bench DB press
40#x10
55#x10
70#x10x2
45* Incline Bench DB press
55#x10x2
55#x7x2
BB Upright Row
65#x10x4
Ground Base Shrugs
45#x10
90#x10
125#x10x2
DB Side Lat raises
20#x10x4
DB Curls
25#x10
30#x10
35#x10
40#x10
Leg Press
100#x10
200#x10x3
Calf Presses (on leg press machine)
200#x10x4
Ab Work
20 minutes cardio to start w/o… 30 minutes cardio to finish w/o.
So yesterday I didn’t feel like going to the gym… it has been so wet and cold and dreary and gloomy and wet and cold… did I mention it’s been wet and cold? I need some sunshine to boost my mood!
But the wife basically forced me to go… so I went, I didn’t have to like it, but I went…
Cable Crossover
warmed up @ 60#
80#(each side)x10
100#x10
110#x10
120#x9 (I had a heck of a time on the 220# and these, I don’t weigh enough to offset the weight!)
6/10/08
I’m walking a little tenderly this evening… not because my knee is bothering me, but because I pushed it on my leg presses and I haven’t pushed myself that hard in forever, and my quads/hams are killing me!
Preacher Curl
45#x10
125#x5x2 (ME)(PR)
90#x5x2 (arms were blasted!)
Superset
Leg Press
200#x10x5
Calf Press
200#x10x5 (I’m now walking funny!)
Standing Military Press
75#x10
85#x9
85#x7
85#x4x2 (had to concentrate to keep form and not lean back)
Oldest boy was working out at same time… had him spot for me on the bench… after I did my 235#, he had to try (he was warmed up properly, he’d been going up with me on weight) and he had to work at it, but I was ‘yelling’ at him to get his legs into it and keep his back down, and he got it all on his own! The old man was proud. I new he could do it.
Then on the bicep curls, I had him give me a boost into position, then did my 125#x5… he decided to try those too… I got him into position, and no matter how red his face got, he couldn’t budge it! LOL! His comment… “Make sure I never let you get me in a choke hold, you’ll pop my head off!” I just smiled…
Mr X, huh? I’ve a vague recollection of guy who use to post here called himself that.
Leg sounds like it’s coming along great. So, does the rest of your workouts. Real good on the PR.
[quote]hel320 wrote:
Mr X, huh? I’ve a vague recollection of guy who use to post here called himself that.[/quote]
LOL! Yeah… I’ve been kinda slack on posting. With being off, I’ve totally lost track of when it is and where I am. I’ve even forgotten to check my email (my Mom wasn’t too happy… oops!)
So yeah… I’m back (sorta). The leg is feeling good, and I’m now working on strength again. I’m also trying to decide where I’m headed… strongman, power lifter, Highland, or what… I only weigh 185#, so I’m not even sure I’m cut out for those… Oh well, I’ll get it figured out in due time.
Keep on Rockin’!!
Damn Mr. X - 4 weeks out of surgery and you are doing full ROM Hack squats. My hat’s off to you for a quick recovery!
Rock on! Indeed![/quote]
Shhhh…! Don’t let my Dr. hear you… they probably think I’m still doing isometric quad squeezes and R.I.C.E recovery (rest,ice,compression,elevation)… LOL!
X
Went to yoga today, did pretty well, still not trying to get too much bend to the knee yet, but I had to start stretching… I was losing flexability in the lower body and getting really stiff in the hips.
Then I did ~15 minutes cardio to warm up.
Back work out.
Thanks DZ… Say, isn’t about time to bring in a warm weather avatar? LOL!
Well, went back to work Monday… it sucked! Although everybody was glad to see me back… unfortunately it was because they didn’t have to try and do my job, not because they missed me! LOL! And I think they saved a bunch of work for my return.
Actually it wasn’t that bad… it still sucked and it was extremely busy, but it was good to get back… sorta. The knee is holding up OK, doing things around the house and running around town and going to the gym is totally different than pounding the pavement and running up and down ladders and stairs. And I haven’t been sleeping well at night (no clue why not…), so I haven’t had the energy to even try and go in to the gym. So, yeah, I’m slacking!
I’ll just call this my deload week and go for it next week.
OK, so we went to the gym today, did yoga first… for the most part it was good, but some of the tight bends (especially if I put weight on it) made the knee sorta uncomfortable… like, it hurt.
205#x2 (not my max, but didn’t have a spotter either…)
155#x10 (didn’t tape them… nothing special. LOL!)
So, question… am I getting my legs under me like I need to? These felt pretty good, and I didn’t need a spotter for what I did, but I’m also not sure if I could get more weight if I change something in my setup or positioning.
Good vids and good, strict form. For a max bench I’d say more arch with legs a little farther back (careful on knee). For bodybuilding I’d say fine.
PS Love the guy behind you in the send vid doing the killer ez curls.
