funny - i used to run the short track events when i began high school. everything under 100 yards - i won a lot too. one meet one of our guys got hurt.
i subbed for him in the two mile. i had no idea how to run that far. i led the entire race and got passed by three guys in the last lap - did not medal. i felt like i was going to die from exhaustion afterward. after that i quit track and moved on to soccer lacrosse and basketball.
i can definitely run a faster long race now at 35 than i could when i was a kid. ive remained dedicated to my cardio in the last year and a half or so. the body is amazing.
i watched a show on pbs where they took 15 “ordinary” people in every type of shape - i mean some were in horrible shape, some decent, and some good - varying ages. some of them could not run one mile at the start. in one year, every one of them completed a full marathon except one who got hurt and never started the marathon. i would have bet anything that 3/4 of them would not have made it half the distance. i was wrong, the body is amazing.
10/31 triceps makeup
nosebreakers
warmups then 7X105 6X105
straight bar tri cable pressdowns
7X210 7X210
dumb seated overhead tripress
10X70
leg lifts
15XBW 12XBW
cable crunches 12X210 15X195
had some family and friend obligations and a mental heath day (fishing), so i had to postpone bis and legs
11/3 lunchtime bis
bar curls
warmups then 6X115 5X115
bent bar curls
5X125 6X115 7X115
evening legs
rear squat
warmups then 10X135 9X155 10X135
45 deg leg press
10X90 10X180
rack stiffleg DL
10X135 10X205 - lost form on last set a little
standing calf raises smith machine
10X135 10X205 8X235
seated calfs
10X70 6X100
11/4 chest
smith incline bench
warmups then 7X265 4X275 6X255
bar bench
5X245 6X235 6X230
smith decline bench
5X265
11/5 back
bent dumb row
warms then 6X80 6X90
pulldowns vbar
6X240 6X225
pullups
BWX14 BWX10
DL from floor
10X135 10X135
11/6 shoulders for lunch
dumb press (arnold)
warms then 6X70 6X75
bar mil press
4X145 6X135
dub side laterals
5X40 7X35
tris for dinner
nosebreakers
warms then 8X110 8X105
tri cable pressdown straight bar
12X200 13X200
seated overhead tri press
10X75
forearms for dessert
bar wrist curl
7X125 5X115
reverse bar wrist curl
8X55 5X60
two more lifting days and i am finished with this months routine. i really liked the low rep high intensity thing. i am interested to see the effect of completely changing routines on a monthly frequency.
day 4
Bar Bench 3 4-6
Bar Inc Bench 2 4-6
Weighted Dips Arc 2 4-6
day 5
this is gonna be a killer i used to do tri/bis on the same day and it was brutal
i may have to break this up into a lunch/dinner session and add some more bi sets
Straight Bar Curls 3 4-6
Alt Dumb Curls 2 4-6
Nosebreakers 2 4-6
Seated Tri Extensions 2 4-6
Tri Pressdowns 1 4-6
never had done lunges before - whoa they were hard. this reinforced that i have some weak quads.
11/10 back/forearms/abs
chins
15XBW 13XBW 12XBW
vbar cable pulldowns
5X225 7X195
dumb bent row
6X70 6X80
hypers
6XBW 8XBW
wrist curls bar
9X115 7X125
rev bar wrist curls
8X60 6X65
leg lifts
15XBWX2
cable crunches
25X200 15X200+35 plate
had a tough time with the hypers - havent trained the lower back in a long time. they felt good though. now i know where the weak spots are and how to strengthen them.
11/13 chest
bar bench
warms then 7X245 6X250 4X255
smith machine incline bench
5X265 6X250
dips chest emphasis
BWX11 BWX15
the 7X245 bench was a rep pr. i am sure i could have squeezed another out but i didnt try b/c i had no spotter. previously i was doing 5 or 6 reps. i was in uncharted territory after that upping the weight. i havent tried to put up more than 245 since probably 7 or 8 years ago. its funny how you reach a threshold where u really fall off. mine seems to be 250. getting stronger by the week.
11/14 bis/tris
bar curls
warms then 6X115 6X105 6X105
alt dumb curls
5X55 10X50
left forearm still tweaked grr
nosebreakers
8X105 5X110
seateed tri extensions
11X75 11X80
straigtbar tri cable pressdowns
14X200
forearm doesnt want to heal - probably from doing pullups
11/15 legs
rear squat
warms then 10X135X3 10X155
split squat lunges
BWX10X2
rack stiffleg DL
10X135 10X185
I had never done lunges before this summer, and found out what a great exercise they are. I was using a long (forward) stride to work the glutes and hamstrings, and trying to drive up as forcefully as possible; they really helped my squat.
i will be taking a week off of lifting at the end of this one month cycle and doing only light cardio/swimming. i am hoping my left forearm can heal during this time. it is really starting to bug me. probably need to get a good massage then too.
seeing as how it is getting cold here, i am gonna have to make up a batch of drum (fish)stew. i am not going to claim this to be healthy, like some of the other stuff i see around here, but it will be damn good tasting.
there are a few things in life that i refuse to give up - good food and good beer are some of them. id rather have them and work extra to make up for my indulgences. anyhow heres the recipe:
grab three beers and clean your black drum (fish), make sure theres no red meat or any junk. cut the good stuff into bite sized cubes. i used about 2 or 3 pounds of fish for this stew. fry about 10 or 12 slices of bacon up (or a lil more) and place bacon onto paper towels. keep your eyes on your better half so she doesn’t sneak any.
u want this stuff nice and dried out - u r going to crumble it up into the stew. in the rendered bacon fat fry your drum nuggets up. do not over cook em - they will cook a little in the stew later. u want to sear the crap outta the outside on high heat then take em off and sprinkle with salt and pepper. take 6 or 7 red skinned potatos and loosely dice em. u want chunks small enough to eat without cutting.
par boil the chunks for 10 minutes - then drain and place in a large stew pot. dice a few carrots and place in the pot with potatos - season all this with s/p. dice up a large onion or two and set aside. dice up some mushrooms or whatever veggies u want to put in. when bacon is done crumble up good into the pot with carrots and potatos.
when all drum is fried up, drop onions and mushrooms (or whatever u want) into bacon grease and sear for a little while. when all that is done drop it into the stew pot with the potatos - put all that rendered grease in there if theres any left. put on medium heat and fill with milk so the milk is just above all the veggies/taters. season again to taste with salt and pepper.
simmer for 20 minutes or so. the only thing left on the side should be your fried black drum nuggets. the stew should be a little watery like clam chowder. u can thicken it with a little flour if thats what u like. lastly add the drum nuggets and let simmer 5 minutes. it ready now. serve with crusty bread and beer of choice. mmmm good.
[quote]wasBr0k3n wrote:
the stew should be a little watery like clam chowder. u can thicken it with a little flour if thats what u like. lastly add the drum nuggets and let simmer 5 minutes. it ready now. serve with crusty bread and beer of choice. mmmm good.[/quote]
Do the same thing with Rockfish. Damn good eating too!
11/18 shoulders
bar military press to chest
warms then 6X145 6X150 7X155
seated dumb press
7X75
dumb side laterals
7X40X2
bar shrugs
10X225 10X275 5X305 10X225
messed around with face pulls a little - have never done them. i had a hard time getting my balance right. it seems that u really have to lean back a lot to counter the weight pulling u forward? with lighter weights i could stand straight up, but it didnt challenge my muscles at all. any insight from u seasoned facepullers?
[quote]wasBr0k3n wrote:
11/18 shoulders
bar military press to chest
warms then 6X145 6X150 7X155
seated dumb press
7X75
dumb side laterals
7X40X2
bar shrugs
10X225 10X275 5X305 10X225
messed around with face pulls a little - have never done them. i had a hard time getting my balance right. it seems that u really have to lean back a lot to counter the weight pulling u forward? with lighter weights i could stand straight up, but it didnt challenge my muscles at all. any insight from u seasoned facepullers?[/quote]
I like to do them seated at the seated row machine. They are meant to be a high rep exercise - 12 to 20 reps or higher.
Yeah, most people do them at high reps. I do them sitting on the floor and pulling from the floor to my face, but I’m mimicking a specific sports pull.
it would seem that they would be a good warm up exercise or high rep finish exercise kinda like 21s for bis.
11/19 cardio
run 4.1 miles in 40 mins
11/20 chest
bar bench
warms then 7X250 6X255 6X245
plateaus are officially busted
incline smith
7X255 disclaimer - i have no idea what the smith machine bar actually weighs - id guess 10 to 15 lbs so in actuality any smith machine stuff i list is more likely 30-35 lbs less. this was more than likely clsoer to 220 lbs
BW dips chest oriented 15 15
this brings me to yet anothe question - i am not pausing my bench sets, just in my warms. do u think it is more beneficial (for the purpose of gaining strength) to break form a little and lift more weight, or to have perfect form (paused reps etc) and lift slightly less?
11/21 bis tris
bar curls
warms then 9X105 6X115 7X105
alt dumb curls
5X55 10X50
nosebreakers
warms then 8X105 5X110
seated tri ext
11X75 11X80
straight bar tri cable pressdowns
14X200
