6/16/11
Bike
Deads:
90 x 10
140 x 8
180 x 5
240 x 5
280 x 5
320 x 5 + 0
340 x 1
360 x 1
Pullups 7 5 Getting weaker it seems. May need to give myself more rest after deads next time.
Pulldowns
Facepulls
Curls
Stretching
Done
6/17/11
Bike
DB OH Press:
15’s x 10
20’s x 8
25’s x 5
35’s x 5
BB OH Press:
85 x 5
100 x 5
110 x 5 + 3
140 x 1
150 x 1 with a bit of leg drive
160 x fail
Lateral raises
Shrugs
Grip work
6/20/11
Bike
BW lunges
Goblet squats
Squats:
90 x 10
140 x 5
180 x 3
205 x 3
230 x 3
260 x 3 + 3
290 x 1
310 x 1 felt good
320 x 1 trouble getting out of hole but completed it for new PR.
Leg press
Curls
Stretching
Felt great.
Went to locker room, took off shoes and bent over to take off socks and “twang” oh shit. Lower back tweaked. wth? Taking it easy tonight and will see what tomorrow holds. Crap!
6/21/11
Bike
Push ups
DB Bench:
20 x 10
40 x 8
55 x 5
BB Bench
160 x 3
180 x 3
210 x 3 + 5
DB Incline:
55 x 5
65 x 5
75 x 5
85 x 3
Peck deck
Triceps
Shrugs
Grip work
Done
Back still sore from yesterday. Hope it improves by DL Thurs.
6/22/11
Bike
BW lunges
Deads:
90 x 10
140 x 8
180 x 5
230 x 3
260 x 3
295 x 3
335 x 3 + 2 Grip held but form fell apart trying for the 6th. Done
BW pull ups going to shit. Was consistently getting three sets total around 24/25. Now I am lucky if I can get 18/20. May switch the order up and do them before my DL.
Lat machine pulldowns
Facepulls
Curls
Grip work.
Back felt fine today.
6/23/11
Spoke too soon yesterday. Woke up with lower back tight along with hip and thigh tightness? Oh, add two matching raw patches on my shins from yesterdfay’s DL session. Niiiiccceeee. (I always imagine Mike Tyson’s voice from Hangover when he says “nice.”) Didn’t feel it when it happend but da-um that shower afterwards let me know about it.
Pressing on…
Bike
Push ups
Windmills with 5 lbs fwd & reverse
DB OH Press:
20 x 10
30 x 8
45 x 3
55 x 3
60 x 3 + 2 Failed on 6th.
Cable lateral raises
Shrugs
Wrist curls
Done! Looking fwd to this weekend and doing nothing. Body extremely sore lately for some reason. Hope back gets better by Monday for squats.
6/27/11
Bike
BW Lunges
Goblet squats
Squats:
90 x 10
140 x 7
180 x 5
220 x 5
245 x 3
275 x 1 + 4
Leg curls
Curls
Stretching
Done.
6/28/11
Bike
Push ups
DB Bench:
25 x 10
35 x 8
45 x 5
70 x 5
BB Bench:
170 x 5
190 x 3
215 x 1 + 5
DB Inclined:
55 x 5
65 x 5
75 x 5
85 X 3
Fly’s
Tri’s
Shrugs
Wrist curls
Stretching
Done
6/30/11
AC still off in gym. 103 outside…
Bike
BW Lunges
Goblet squats
Deads:
90 x 10
140 x 5
180 x 3
230 x 3
280 x 5
320 x 3
350 x 1 + 2
Pull downs
Pull ups
Shrugs
Stretching
Done. No, really.
7/1/11
Bike
Shoulder dislocates
Push ups
Standing OH DB Press:
20 x 10
25 x 7
30 x 5
40 x 5
50 x 5
55 x 3
Standing OH BB Press:
125 x 1 + 5
Lateral raises
Wrist curls
Grip work
Crunches
Stretching
Headed to deload week. JIT.
7/9/11
Last week was deload week along with the holiday so:
5/3/1 Monday through Friday was boring cept Thursday when I got the bright idea to do rack pulls instead of sissy DL weights.
RP:
90 x 10
140 x 8
180 x 5
230 x 3
270 x 3
320 x 2
370 x 2
390 x 2
400 x 1 PR felt great. Nice to break the mental ceiling and hoping to transfer over to DL numbers soon.
Also, after saying I was going to start swimming due to arthritis in the foot limiting running/walking and even biking I started Monday with freestyle down, long pause with much heavy breathing, and then back. Did this twice and thought my head would explode. Never realized 1 how out of shape cardio wise I had become and 2 how hard it is to swim. I am not much of a swimmer btw, never had been so there is much flailing and wasted movements for sure. Tuesday did 3 total laps with on full down and back without stopping. Friday did 4 laps and with one full down and back. I am soooo out of shape. Embarassing to watch 50 & 60 yeard olds gently gliding through the water non-stop for 20-30 minutes in the adjacent lanes. My wife made fun of my lack of style/ability and drew attention to her easy gate. Started bragging a bit/poking fun. Oxeygen deprivation does crazy things. You know where this is going. It causes the filter to be removed at times like this. I responded that it was only because of her additional fat that she was able to float so easily. Um…the words were already out as I realized what I had just said. Well, above picture is worth a thousand words and that look is pretty much spot on.
Long silent ride home. Been married 20 years and sometimes, ok many times, I still act like a rookie. Got some making up to do… Suggestions?
7/11/11
Bike
BW Lunges
Goblet Squat
Squats:
90 x 10
140 x 5
195 x 5
230 x 5
255 x 5 + 3
Shrugs
Stretching
Done.
No ac in gym. 103 outside today. Daum…
7/12/11
Push ups
Shoulder dislocates
DB Bench:
25 x 10
35 x 8
45 x 5
65 x 5
85 x 5
BB Bench
195 x 5 + 7
DB Incline
65 x 5 x 3
Tricep extentions
Shrugs
Crunches
Grip work
7/14/11
Bike
BW Lunges
Goblet Squats
Sumo Deads:
90 x 10
140 x 5
180 x 5
250 x 5
290 x 5
325 x 5 + 0 Dang it!
Pull downs
DB Bent rows
Core
7/15/11
Bike
Shoulder dislocates
Standing BB OH Press:
Bar x 10
65 x 5
85 x 5
90 x 5
100 x 5
115 x 5 + 1
Lateral Raises
Shrugs
Core work
Crunches
Foam roll
[quote]DM65 wrote:
I responded that it was only because of her additional fat that she was able to float so easily. Um…the words were already out as I realized what I had just said. Well, above picture is worth a thousand words and that look is pretty much spot on.
Long silent ride home. Been married 20 years and sometimes, ok many times, I still act like a rookie. Got some making up to do… Suggestions?[/quote]
Hawkward indeed.
Suggestions? Well, don’t try and explain it away.
“Honey, when I said “fat” I didn’t mean “fat, fat” I meant “plump” fat. No, not plump fat, curvy fat. Wait, not curvy fat. Just curvy. Yeah, that’s it. Honey? Ah, fuck. I’ll be in the shed.”
[quote]DM65 wrote:
I responded that it was only because of her additional fat that she was able to float so easily. Um…the words were already out as I realized what I had just said. Well, above picture is worth a thousand words and that look is pretty much spot on.
Long silent ride home. Been married 20 years and sometimes, ok many times, I still act like a rookie. Got some making up to do… Suggestions?[/quote]
Holy Shit!!
When I read that I thought, thank god that wasn’t me. My wife would never let me forget that and I mean never.
Can’t give you any help really, sorry.
Maybe try and invent a time machine?
7/18/11
Well, the wife left me.
She is taking my daughter to Houston for some volleyball camps and college visits. Hopfully after a cool down period things will improve by the time she comes back. Last couple days reminds me of the Howard Stern bit back during the O.J. Simpson ordeal when one of his minions called into the network news station and prettended to be a neighbor watching the scene at the house unfold. “I sees O.J. and he is looking mighty tensous.” Yes, tensous.
Meandering right along…
Bike
BW Lunges
Squats:
Bar x 10 x 2
135 x 5 x 2
175 x 5
210 x 3
240 x 3
270 x 3 + 2 with a story.
4th rep leaned forward a bit, corrected myself and reset for another rep.
5th rep overcompensated and went down too vertical, drove up with my heals and thank goodness I was in the rack because I leaned back and hit the support, re-righted myself and racked the weights. Done. Was a bit startled by it all. Dropped it down to 225 and finished with 5 smooth quality squats to regain form.
Crunches and a ton of foam rolling and stretching.
Just going through your thread. Can’t help you with the wife, you gonna have to do some penance. On the swimming, how many strokes are you taking between breathes?
[quote]hel320 wrote:
Just going through your thread. Can’t help you with the wife, you gonna have to do some penance. On the swimming, how many strokes are you taking between breathes?[/quote]
Guessing you are right. Buying her a new dress one size too small may be a bit too soon? Have till the weekend to come up with something.
Swimming: Every fourth stroke I turn for a breath. (well, thats the plan anyway until the end of the session when air becomes increasingly more vital to my survival.) It has been a beating as my cardio was worse than I thought. Still working on getting a more controlled stroke as oposed to the flailing and splashing scene I began with. It really is comical and I should be embarrassed but one, I have too many other issues keeping me from running and now biking and two, I’m at the point in life where I don’t much care what others think about my lack of form in the pool. Yep, even the shrinkage.
I think the only chance you have is to just do as I do and admit that you have “dumbass momments”.
On the other hand squats are looking good.
Thanks Joe
Been neglected for years. Have a long way to go to 2xBW but making headway.
7/19/11
Bike
Pushups
Shoulder dislocates
More pushups.
DB Bench:
20 x 10
35 x 8
50 x 5
70 x 5
BB Bench:
160 x 3
185 x 3
210 x 3 + 5
DB Incline:
75 x 5 x 2
85 x 5
Tricep extensions
Shrugs
Grip work
Stretching
Done