4’10"? Guess I married a giant. My wife is 4’11" and weighs around 105# after she’s ate.
Rock on with your PR getting self! Nice work!
[quote]Mr. X wrote:
Hel, you crack me up! LOL!
Dude, you know what’s crazy is, I videoed that little (4’10") woman squatting 205#, and DL’ing 185#!! She may be tiny, but she is a Power Lifting ANIMAL. 
Rock On![/quote]
Are you the Plant Lady’s Mr. X? She is indeed a powerhouse!
[quote]skidmark wrote:
Are you the Plant Lady’s Mr. X? She is indeed a powerhouse![/quote]
Yep, that’s her.
Pound for pound, I think she is (or at least nearly) the strongest woman in our gym.
Jeeze, I’ve been slacking off on posting my w/o’s, so here is a rundown of what I’ve been doing…
Workout 4/7/08 - week 3
A1
Bench Press @ 135#
A2
T-Bar Row @ 75#
10 sets @ 5 reps
3 sets @ 4 reps
2 sets @ 3 reps
Total 68 reps (9 rep increase from last week, 18 rep increase from beginning)
B1
Seated OVHD DB Press
B2
BB Curl
5 sets @ 5 reps
5 sets @ 4 reps
5 sets @ 3 reps
3 sets @ 2 reps
Total 66 reps (4 reps increase from last week, 14 reps increase from beginning)
On the Bench Press, I pulled the elbows in, but I actually had some popping in the shoulder joint… so I flaired them out a little bit more (not as far as in the video) and had no pops, cracks or discomfort. (At least no more than I normally do… LOL!)
I will be doing the T-Bar Rows from now on, rather than Lat Pulldowns, and will be working my Chins as a solo exercise. So there is a small change-up in the works for a couple of the routines. I’m also working lower body now (still haven’t heard back on my MRI yet, but I can’t wait to work Lower much longer) so I’ll be doing those on Upper body off days.
Also looks like I will be increasing weight on a few exercises next week, 'cuz it looks like I’ve reached my 20%…
Rock On!
4/9/08
Well, got the news on my knee about a half hour ago… the MRI definitely showed a tear of the medial meniscus. Now I get referred to an Orthopedic Surgeon, and schedule when I can have arthroscopic repair done. Hopefully I can get in relatively quick, don’t want to wait 2 or 3 months.
Mike
4/9/08
OK, not gonna dwell on what I’m gonna need done, it’s minor, so lets see what I did today.
Well, first off, I needed to figure out what I could combine with weighted dips (since I’m working chins by themselves)… sat there and thought about it, and the only thing that I could come up with, was close grip low rows. So that’s what I did. (Plus I couldn’t find my book to research the antagonists)
A1
Weighted Dips @ 45#
A2
Close Grip Low Row @ 130# (probably should have been 150#
10 sets x 5 reps
1 set x 2 reps
Total of 52 reps each (can’t compare with before, since Chins aren’t holding me back)
B1
DB Snatch (R) @ 27.5#
B2
DB Snatch (L) @ 27.5#
13 sets x 5 reps
3 sets x 3 reps
1 set x 2 reps
Total of 76 reps each (+3 increase from last week, +7 from the beginning)
I may go ahead and increase to 30# DB’s since my total number is so high, just to bring my number down to 50-60 reps total.
4/11/08
I think that lack of energy bug is making the rounds…didn’t really feel like going tonight, but I did finally get there.
Then I had to figure out what to use instead of Lat Pulls, so I figured I would do Upright Rows… against Standing Military Press… and I’m beginning to think I goofed. I feel like I doubled my workout of the same muscle grouping… so I didn’t even gain one extra rep.
A1
Standing Military Press @ 75#
A2
Upright Row @ 75#
7 sets x 5 reps
5 sets x 4 reps
4 sets x 3 reps
Total of 67 reps. No increase over last week.
B1
EZ Bar Tri Press @ 60#
B2
BB Reverse Curl @ 60# (the 55# bar was in use, so I bumped it up)
20 sets x 5 reps
Total of 100 reps (13 rep increase from last week, 38 rep increase from 2 weeks ago)
Ok, I really need to increase my weights here, this wasn’t a PR… it was a blow-out! LOL! Even with the 5# increase on the Reverse Curls… !
Ok, this catches me up on my w/o posts. Didn’t go today 'cuz it’s the youngest boys 16th B-Day and we went shopping for a rig. Didn’t find anything suitable, yet.
Rock hard and Lift Heavy!
Are you doing a specific high volume program? Or did I just miss it along the way? What kind of rest periods are included that allow this volume?
Geeze man - I don’t know how to look at this kind of workout - I’m in awe. Way to hit it!
[quote]soldog wrote:
Are you doing a specific high volume program? Or did I just miss it along the way? What kind of rest periods are included that allow this volume?
Geeze man - I don’t know how to look at this kind of workout - I’m in awe. Way to hit it![/quote]
Hey 'Dog…
Sorry it took so long to get back… it’s been crazy busy here.
What I’m doing is so simple, it’s almost hard to fathom… LOL! The program is called EDT (Escalating Density Training) and was developed by Charles Staley.
The gist of the program is, you have a PR Zone of, say 10, 15, or 20 minutes, depending on your fitness level/work out strategy (I use 15 minutes). Then you choose exercise pairings which are antagonists and perform one PR Zone of those two exercises.
It’s like one 15 minute super-set, you do the first exercise at 5 reps, then immediately do the second exercise at 5 reps, then the first, then the second and on and on… rest as needed (but just a quick breather), and when you can no longer do 5 reps, go to 4 reps, or 3 reps.
If you can only do 4 reps of the first exercise, but 5 of the second… you can only count the set as 4 reps. The goal is to do 50-60 reps each exercise in the 15 minutes. As you gain strength/endurance your reps will increase. When you reach a 20% increase in reps, add weight to bring it back to the 50 rep range.
See… simple. LOL! Actually, just google it and you will probably get more info than you want.
Rock on!
OK, it’s been a busy week…
Those happen, though. Found a rig for the boy, but it’s a 5-speed… it’s gonna be a while before he is comfortable driving it! LOL!
Also got in to see the orthopedic surgeon Wednesday, and I’m now scheduled for knee surgery May 9th. He said if I’m aggressive on my return to work, I should only be out 2-3 weeks.
Well, since this past week I was pretty much a no-show at the gym, I didn’t have a real good plan for a workout, so I did whatever. And I surprised myself. However, since nothing was videoed, none of it happened! LOL!
Dead Lifts
Warmup
225# x 3 These felt so light, I figured “what the hell, let’s see if I can do 3 plates!”
315# x 1 (PR)
315# x 1 (PR)
315# x 1 (PR)
My grip felt fine, my back felt great, I didn’t hitch that I could tell, but my leg was shaking pretty good… makes me think I haven’t been doing a lot of leg work lately LOL!
BB Curls
50# x 10
80# x 10
100# x 5
105# x 3 (the last one was long and ugly, but I got a full curl out of it, and I didn’t throw my back into it, it was all arms) Oh yeah… PR.
BB Chest Press (I did these in the power rack and had the pins set about 6" above my chest. I would press down and touch the pins and press up. Don’t know if these have a specific name.)
135# x 10
185# x 5
205# x 2 (tried for 3 but just didn’t quite have it. I pressed down, touched the pins, started up and got about 4" and came to a stop… no matter how hard I tried, it just slowly lowered itself back down to the pins… damn! Left the bar on the pins and dropped the weight back to 185#, and pressed off the pins)
185# x 3
135# x 7
Weighted Dips
45# x 9
45# x 5
45# x 6 (yeah, I got one more on my last set than the one before)
Pull Ups (palms facing me)
10
7
7
ISO Wide Chest machine
45# (x2) x 10
90# (x2) x 10
135# (x2) x 6
Tri Press w/EZ bar
60# x 10
80# x 10
100# x 5
And this is totally wrong… last Saturday it was 84* here, and today I’m looking out the window at snow!!! WTF? I am like totally ready for warm weather… LOL!
Rock Hard & Lift Heavy!
Look like the little lay off built up the energy. Your lifting is looking great. Good lifting and hope all goes well with the knee surgery.
[quote]Mr. X wrote:
soldog wrote:
Are you doing a specific high volume program? Or did I just miss it along the way? What kind of rest periods are included that allow this volume?
Geeze man - I don’t know how to look at this kind of workout - I’m in awe. Way to hit it!
Hey 'Dog…
Sorry it took so long to get back… it’s been crazy busy here.
What I’m doing is so simple, it’s almost hard to fathom… LOL! The program is called EDT (Escalating Density Training) and was developed by Charles Staley.
The gist of the program is, you have a PR Zone of, say 10, 15, or 20 minutes, depending on your fitness level/work out strategy (I use 15 minutes). Then you choose exercise pairings which are antagonists and perform one PR Zone of those two exercises.
It’s like one 15 minute super-set, you do the first exercise at 5 reps, then immediately do the second exercise at 5 reps, then the first, then the second and on and on… rest as needed (but just a quick breather), and when you can no longer do 5 reps, go to 4 reps, or 3 reps.
If you can only do 4 reps of the first exercise, but 5 of the second… you can only count the set as 4 reps. The goal is to do 50-60 reps each exercise in the 15 minutes. As you gain strength/endurance your reps will increase. When you reach a 20% increase in reps, add weight to bring it back to the 50 rep range.
See… simple. LOL! Actually, just google it and you will probably get more info than you want.
Rock on![/quote]
Simple and friggin’ intense - Thanks for the write-up!
Hey no… uh, blue… prob… short, uh… no proble… hmmm, nice back… uh, yeah, uh… dude, nice, uh, nice…
You say something??? LOL!
Sorry, got side tracked by a really short blue dress just to the right of your post! LOL!
Huh… I thot maybe that it would be a bad thing that I didn’t get to the gym all last week (not counting weekend). Mebbe I was wrong… mebbe I actually recovered some… mebbe it was actually a good thing… 
So here’s where I was at tonight (screw the ear buds in tight, crank up Marilyn Manson and Rob Zombie, let’s rock this house!):
Week 4
A1
Bench Press @ 140# (5# increase from week 3)
A2
T-Bar Row @ 80# (5# increase from week 3)
5 reps x 13 sets - Total of 65 reps (Yep, I did the whole thing at 5. And I ran out of time, not out of steam!)
Week 1 - 50 reps, Wk 2 - 59 reps, Wk 3 - 68 reps, this week I increase my weight and get 65 reps… go figure.
B1
Seated OVHD DB Press @ 35# (5# increase from week 3)
B2
BB Curl @ 70# (5# increase from week 3)
5 reps x 8 sets
4 reps x 6 sets - Total 64 reps
Wk 1 - 52 reps, Wk 2 - 62 reps, Wk 3 - 66 reps, this week increased weight and get 64… huh.
Well, I guess I’ll just Keep Rockin’ and see where I can go with this… LOL!
Keep on Rockin’ indeed! That de-load week fired you up - way to go!
Yeah, I guess it did do me some good…
Gonna push myself the next couple of weeks, since I’m obviously needing to take a break right after my knee surgery. Maybe I’ll come back even stronger, yet! LOL!
Didn’t get yesterdays w/o posted yesterday, so here it is today;
4/23/08
week 4
A1
Weighted Dips @ 45#
A2
Close Grip Low Row @130#
10 sets x 5 reps
1 set x 3 reps
Total 53 reps each exercise (previous week at 52 reps)
B1
DB Snatch (R) @ 30# (2.5# increase)
B2
DB Snatch (L) @ 30# (2.5# increase)
7 sets x 5 reps
3 sets x 4 reps
7 sets x 3 reps
2 sets x 2 reps
Total 72 reps each exercise (previous week at 76 reps)
At this point my shoulders were fried, and they still feel it today.
It was a good day.
Rock On.
Just noticed your log now, good to see you’ve been sticking with it for over 4 months now. Keep it up, I’ll try and remember to pop in form time to time. Rock on!
[quote]hungry4more wrote:
Just noticed your log now, good to see you’ve been sticking with it for over 4 months now. Keep it up, I’ll try and remember to pop in form time to time. Rock on![/quote]
Thanks, man…
It’s been a journey and I’ve had ups and downs, but it’s a life-style now, and I really miss it when I’m not working out.
I figure I’ll stay on the EDT until after I’ve recovered from the knee surgery, and then I’m looking at really kicking up the weight on the major compounds with singles, doubles, and triples.
So I’ll just keep on rockin’!
Came home after my w/o at the gym and worked on the yard and some other projects.
My wife and I had decided that this year we were going to spruce up the seating on the deck, and do it before the year was over.
So yesterday we went and picked up some new deck furniture. Momma got her chairs, and I finally got my fire pit.
Workout: 4/26/08
For some reason, I didn’t have a lot of energy today, but I needed to get to the gym.
Started the day with yoga. Since the weather was supposed to be nice (which it was, finally!) we had the 45 minute, high intensity w/o.
A1
Standing Military Press @ 75# (Gonna kick the weight up here, these are too easy)
A2
BW Chins (these aren’t easy but they’re getting better, considering when I started I was using the assist machine!)
5x5 (25 reps)
5x4 (20 reps)
2x2 (4 reps)
Total reps 49 each exercise. (Just about perfect on the reps)
B1
EZ Bar Tri Press @ 70#
B2
BB Reverse Curl @ 60#
15x5 (75 reps)
Total 75 reps each exercise (I think I need to increase weight on both of these, in order to get my reps down to ~55)
In spite of feeling somewhat ‘off’ I guess I had a decent w/o. That’s the main thing tho… even when I don’t feel like working out, or if I feel ‘blah’, I need to get in there and Rock my a$$ off!
So crank up some Pantera, and Keep on Rockin!
Good workout. You’ve definitely made good progress since you began posting.
What is it with men and firepits? I built an in ground one out back. Must go back to the cave days or something. Love to get mine going at night, sit on the deck, sip a few, dance naked…, I mean contemplate life.
[quote]hel320 wrote:
Good workout. You’ve definitely made good progress since you began posting.
What is it with men and firepits? I built an in ground one out back. Must go back to the cave days or something. Love to get mine going at night, sit on the deck, sip a few, dance naked…, I mean contemplate life.
[/quote]
Thanks hel… It’s feeling good, and maybe someday in the not too distant future, I might even do a PL or Strongman comp. I’m not there yet by any means, but if I plan for it…
(Oh, and by the way… technically you’re not naked if you’re wearing the feathered headdress… LOL!)
4/28/08
A1
Bench Press @ 145#
A2
T-Bar Row @ 85#
5x13 (total 65 reps each exercise)
I’m pretty happy here, considering I began 5 weeks ago at 135#, but I could only get 7 sets before having to drop down in reps/set.
I may have to increase to 155# on the bench and see how that feels next week.
B1
Seated OVHD DB Press @ 35# (x2)
B2
BB Curl @ 70#
5x13 (total 65 reps each exercise)
Happy here too. 5 weeks ago I was at 30# (x2) & 65# curls for 5’s, 4’s, 3’s, and 2’s for 52 reps. So I’m beginning to gain strength, and I guess I’m putting on a little size, at least that’s what I’ve been told. I do know in the last 5 weeks I’ve put on about 7-8lbs…
Keep on Rockin…