keep on keepin on!
So another brief update.
Tuesday was Back + Bi’s.
A. HS Pullovers - 4 x AMAP
B. WG Lat Pulldown - 12/10/8/6
C. Seated Row - 12/10/8/6
D. HS UG Pulldown - 12/10/8/6
E. Hammer Curls - 12/10/8/6
F. EZ Bar Preacher w/ 3 sec neg - 6 x 6
My inconsistent lifting partner seems to generally miss Chest day so he wanted to train chest, so we did a little Chest + Tri’s on Wednesday.
A. Bench Press 6 x 6
My form is actually getting pretty decent on bench. Miles ahead of where it was say 6 months ago. Considering I still had some DOMS from Monday, I didn’t expect to be hercules but did well nonetheless. My weights were 195/175/175/175/185/185
B. HS Incline - 4 x 8
C. Pec Minor Dips - 3 x AMAP
D. Free Motion Press/Flye - 3 x 15
*Eccentric is a flye, concentric is a press
E. Machine Dips - 4 x 10
F. Rope Pressdowns - 6 x 8
Finished up with some Ab wheel rollouts.
Weight was 176 this morning. It’s been 23 weeks now and I’ve gone from 207 to 176. These last few lbs of fat will probably be the most stubborn.
Truing look good, nice pulling
And congrats on the weight loss
It’s allot of effort to grind out your style of
Nce work
Quick shoulder session before baseball last night. Since I had hit chest twice this week, this session involved NO pressing (THE HORROR!!!).
A. Heavy DB Swings - 4 x 20/20 --drop sets
B. Reverse Machine Flyes + Band Pull aparts & flex - 4 x 12/12
C. Standing DB Laterals w/ 30 sec rest - 8 x 8
D. Free Motion Alternating Arm Front Raises - 4 x 10
E. HS Shrugs - 3 x AMAP
I don’t normally train traps but when I do, I prefer Dos Equis…oops, I mean I hold the contraction and the stretch for at least a 2 count.
you only have 10lbs on me.
jeez.
Friday was Arms.
V Bar Pushdowns, Decline Skulls, Palms Up DB Curls and HS Curls were performed on their own. 8 sets of 8 each. Felt like it was a leg session. LOL.
Today was Legs.
I’m so exhausted from the session I’m sure I’ll miss something.
A. Leg Curls - 6 sets
B. Leg Press - 6 sets
C. Squats - worked up to a Widowmaker @ 225
D. Walking Lunges - 2 sets of what seemed like a 100 reps
E. DB SLDL’s - 3 sets
F. Extension - 3 sets
I trained with a partner today and it kicked my ass. I actually PR’d on Leg Press (12 x 8pps).
The 20 rep squat basically went 10-5-5 rest-pause style. Boy did that kick my ass.
The first set of walking lunges almost killed me. I nearly passed out (not kidding) with the 75lb BB on my neck. I switched to carrying 25lb plates for the 2nd set.
Thanks Matt for the workout. Good to push high volume with another crazy SOB.
I plan on catching up on everyone’s log this week.
I’ve been avoiding posting since I haven’t had much nice to say these days. Sometimes life just kicks you in the arse. I just ‘keep on keeping on’ and haven’t “bitched and moaned” in here.
Hope all is well in everyone else’s world and I’m glad the East Coast crew seem to be just fine post-Irene.
Monday - Chest + Tri’s
A. Low Incline DB Presses - 4 x 8/2 x 6 – worked up to a weight where I struggled for 8. Then hit 2 more sets with the same weight for 6 and made them tough to get 6 (slowed tempo, pause at stretch,etc)
B. Decline SM - 25/20/12/8+drop set
C. Seated 1 arm Cross Chest Press - 3 x 10 – Saw this on the spill and gave it a shot. I really like these.
D. Machine Flyes - 1 giant drop set
E. Rope Pushdowns - 15/12/10/8/8
F. Pronated DB Kickbacks - 4 x 8
G. Low Incline SM JM Presses - 4 x 8
Finished with some abs and calves.
Serious DOMS going on in my legs. Had to talk myself into cardio this morning. Wish I could eat and grow.
Some days you have to make deals with yourself to get the job done, be in AM cardio or a heavy set of deads. +1 for dedication.
Thanks dday.
This has been (and will continue to be) quite a journey for me. It’s been much tougher than dieting for my first show and I’ve proved a lot of things to myself.
One thing I have found is that in order to get where you want to be, you need to understand that today is a step towards that goal. It might be a big one or it might be a small one but you have to see the forest from the trees sometimes.
It applies to not only dieting but training as well.
If you want to bench X or squat X, you need to understand that it wont’t happen tomorrow unless you do the work today.
True very true…lemme get my ass to the gym
consistency over time= equals RESULTS!
The consistency is the hard part.
They say you know your diet is working when you’re miserable. In that case, my diet is pulling overtime. I don’t even like living with me these days. LOL.
Enough whining though. Onto the training.
Tuesday - Just Back Baby
A. DB Deadstop Rows (pulling a little higher than normal) - 4 x 8
B. HS Seated WG Row - 15/12/8/8+drop set
C. DB Pullovers - 4 x 15
D. Heavy Partial Pulldowns (to eye level) - 4 x 8
E. Various Grip Chins - 25 reps (broken into 4 sets I believe)
F1. HS Shrugs - 4 x 12
F2. Banded Hypers - 4 x AMAP
Finished up with some elbow supported leg raises - 100 reps
Decent session but I’m certainly gassing pretty quick these days. I drag myself through the sessions. We’re VERY close though.
Sleep’s been a killer for me. It’s been hard to get a good one because I’m essentially glycogen free these days which means any water in my system usually wants to vacate my body every hour on the hour at night. I’m wearing a pattern in the carpet from my bed to my bathroom.
What’s getting me through this week is the fact that our city holds a Rib Festival this weekend (Canada’s largest) and for my cheat meal Saturday, I’ll be aiming for 2 racks. Mmmmm…saucy ribs.
PS: The DOMS from Sunday’s leg session is as close to as bad as I’ve ever had. Imagine not training legs for 2 years and then doing 5 sets of squats at 80% of your max ever then imagine how you’ll walk the days following. Now you know where I am. 
Truly pal, you’re doing what amounts to a contest prep diet. You’re months out from the spring sontest season. Why are you pushing this hard NOW?!?!?! Are you planning to sustain this right through to spring? Or are you trying to kick start some sort of rebound? What’s the plan?
El REBOUND-O!
[quote]Canada_K wrote:
Truly pal, you’re doing what amounts to a contest prep diet. You’re months out from the spring sontest season. Why are you pushing this hard NOW?!?!?! Are you planning to sustain this right through to spring? Or are you trying to kick start some sort of rebound? What’s the plan?[/quote]
X2? What gives?
The best analogy I can/will use to describe why I keep going is this:
If you needed to save $100k for the house of your dreams and it took/pained you what felt like forever to get to $96k, would you quit and just go with something a little less than ideal?
[quote]ddot76 wrote:
The best analogy I can/will use to describe why I keep going is this:
If you needed to save $100k for the house of your dreams and it took/pained you what felt like forever to get to $96k, would you quit and just go with something a little less than ideal?[/quote]
No I would make an offer of 96k!
Or, I’d do what our buyers are doing and offer 100k for the dreamhouse and then take soooo freakin’ long about buying it that the seller becomes a crying, gibbering emotional wreck and then lets it go for 80k just to end the torture!
But I do know what you mean.
Keep it going man, it takes huge mental strength to do what you are doing.
It must be time for another progress shot me thinks.
uberuberghey
Ok Farmer, I can hear that ‘Holy shit will my house just sell’ voice. I was there 6 months ago brother. Hang tight!
Here’s Day 1 to Day 168 (today)
[quote]MattyXL wrote:
uberuberghey[/quote]
It’s going to be a long season and I’m not sure Google is going to outlast our duel.
Hasselhoff is your QB?