5/13/2016
2 mile run @23:31.
Notes:
Very slow but I got the whole distance. I posted the time so the military guys can have a little chuckle.
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5/13/2016
2 mile run @23:31.
Notes:
Very slow but I got the whole distance. I posted the time so the military guys can have a little chuckle.
Yea, yes you do.Quote:
Originally Posted by Trebin
Prior service?Quote:
Originally Posted by Buckfever
No. Hunting buddy of mine, ex marine, now with the secret service just as part of his prep for PT would knock off 3 miles in less time than I did the 2. Some of these guys have some pretty amazing physical abilities.Quote:
Originally Posted by MRmichael.hooker
YES!!! So much awesome in that workout.Quote:
Originally Posted by Buckfever
5/15/2016
Squat
135X10
185X10
225X(8-10)Lost count
275X3X3sets
245X4X6sets
Calve press on life fitness leg press
300X10
320X10
300X12,12,12,10
Notes:
At the last Squat session a young guy I'm chasing commented that I'm losing some depth at 275. Felt pretty strong so I focused on depth. Everything ass to grass.
5/17/2016
Bench
135X10
155X10
185X9
205X4X4sets
205X3X3sets
185X6,5,3
Close Grip Pulldown
160X10
180X7
200X4
200X3X4sets
180X7,5,4
Notes:
Sundays Squat workout while the numbers didn't look good was the best Squat session I've had. And the reason for that is that the Quad strength has finally reached the point where I trust it to stay under the bar and not cheat the movement and turn it into a good morning to finish. So coming out of the hole and finding the sticking point I could hold it and wait to find the power to push it through. So it really was a monster session compared to what I've been doing. And oh how I paid on Monday. Beat up big time and still today. But I missed the Pressing/Accessory day so I decided to move up the bench to today. Not sure how it was going to go still trying to find it with the new grip but it went okay. And then I decided to push the back down sets AND I GOT CAUGHT. On the last set I went for one more rep and I had nothing. So I rest it on my chest and look around and there's no one even looking at me. Fuck if I'm going to ask for help so I roll it down to my abs and then tip it over do a sit up pick the whole thing up and walk it to the ground and then pick it up and re rack it.
Which wound up pissing me off even more because of how easy it was for me to handle this tiny weight and I'm struggling with the bench. I was like really? This is giving me trouble.
Pulldown form would even make Cellardwellar happy.
I've had to do "the roll" lots of times. Yes, it feels light when you pick it up but you're not using burnt out chest muscles to pick it up.
I'm rethinking my pulldown form actually. Been reading a couple articles about back training lately. I stopped doing chest supported rows to my nose and now I think pulling to your chest on lat pulldowns may be hyper extending too. results are what counts though.
5/18/2016
Standing Overhead Press
BarX10
65X10
95X10
95X8
95X7X5sets
Curls
50X10
70X10
90X5X5sets
80,70,60,50,40,30 Drop set.
Tricep Pressdown
70X10
85X8
100X2,85X3
85X6X3sets
85,70,60,50,40,30 Drop set.
Notes:
Spine was angry on the Overhead press. Did it anyway. Prior to the injury, I didn't have any problems till I went to 135 and was pushing it when I wasn't ready for it, so I'm inclined to hold on to the movement and simply shoot for sets of 10 @ 95 and slowly move up from there. I know that arms are just ornaments, but well I like ornaments and summer is coming and so the drop sets. Blow the biceps up a little and give them that deformed look I so do like.
I was thinking about Trebin's comment about how they wear nothing and it's glorious. I have to ask is it sexist to say that I love yoga pants? I'm just not sure what is an appropriate public filter. Because I'm certain that what I get away with privately would have me arrested. Glorious indeed.
Forgot the Ab work above.
Incline weighted abs
25lbsX13,10,6.
No, you're right yoga pants are glorious.
5/20/2016
Deadlift
225X10
275X6
315X4
365X3X2sets
365X2
315X6
315X4X3sets
Notes:
Wasn't feeling up to volume, so I thought I'd go a little heavier. 30lbs heavier than I've gone since the accident, 3/3/2016 I got 5 sets of 3 with 335 so it's not really a 30lb jump, but 4PPS doesn't seem out of reach now. Spine and shoulder are feeling better. Slow and steady.
5/20/2016 p.m.
T-bar Rows
2P+25X10
3PX10
3P+25X10
4PX6X5sets
4PX8
Notes:
When I was younger maybe 20 years ago I know I had worked up to 5 plates on this movement for either 4sets of 4 or 3 sets of 6, don't remember exactly. It's strange but just 2 weeks ago when I reinjured the spine I thought I was screwed but here as I'm healing up I feel I'm bouncing back stronger. I just have to stay under injury threshold on the pressing movements. Also I have to say that the sets of ten really work for me where there is a strain on a movement. Lets things heal up while still building a little bit of strength but really laying down a nice structural foundation to push it from there. The other thing is on the heavy side of the equation, if I can't get 3 reps got to drop it down and do work on the back down sets. Yes push, but push smart.
So I've been thinking about the summer and I do want to get trim. And I was thinking about whether I should switch to a bodybuilding type of program to put on some size but I really don't want to as I'm really enjoying what i'm doing. What I am going to do though in terms of esthetics is just do a little more volume on the arms and calves to bring those up a little bit and just lean up. Good enough.
5/20/2016
2 mile run @21:30
Notes:
That's a wrap. Date night tomorrow with the beautiful Maria. We'll catch you on the flip side.
I think it's great that you're adding in the runs. At my leanest, I was doing plenty of running, mixed with weights every other day, following the split of working the same muscle groups every 72 hours.
I don't know if you drink it, but I found that green tea servings 5 times over the day, melted the fat off of me.
5/22/2016
Bench
135X10
155X10
185X6
205X4
225X2X8sets
C.G.Pulldowns
160X10X3sets
160X7X4sets
160X9
Notes:
I know I said I wasn't going to do sets of 2 but truth is I could've done sets of 3 but didn't want to risk getting caught again. Spine and shoulders held up we'll see how they feel in the next couple days. Since I went heavy on the rows, stayed light on the pulldowns. Ed has been doing all this cardio but mentioned he needs to clean up the meal plan, which gave me the idea. Fit by the 4th. Add a little cardio, 6 weeks of discipline on the meal plan, lean up for the summer. Who's in? Let's do it!
5/22/2016
2 mile run @ 20:56.
Notes:
Faster every time and it was hot out. I'm also going to do a daily 2 mile walk, but I'm not going to log that. For the meal plan I'm going to keep it at 2000 calories and the macros at 40:30:30 carbs at 40%, keeping it a little higher on the carbs for the cardio.
I need to run more, its crazy how much I hate running. You are doing well man. Keep it up!
5/23/2016
2 mile run @ 20:18
5/24/2016
Standing Overhead Press
60X10
80X10
100X8,8,7
95X6,7,6
Barbell Curls
60X6
80X6X4sets
Tricep Pressdpown
70X6
85X6X2sets
100X7
Weighted Incline Abs
25lbsX15,10,6
Notes:
Wasn't feeling it to begin with and it seemed like everything was irritating me. Rack was occupied by someone doing curls so had to use the fixed barbells, which irritating my spine. Course I didn't realize that he had finished but didn't bother to put his schit away. Thought about chucking it but told myself just do the bare minimum and get through it. Then a guy works in on the tricep pressdown but on the next round doesn't want me to work in because another guy is working in and "the station is busy". Uh huh. That was useful as I proceeded to get 100 for 7 which would not have happened. But unfortunately the burst of energy was short lived. Abs were good they're almost back. Hope I'm feeling it tomorrow.
5/24/16
Basement Curls
65X10X5sets
65X7X5sets
Notes:
Today's workout was gnawing at me, especially as one of my goals here is to bring up the arms. So basement curls nothing special just a little volume to not lose ground. Love the basement gym.
5/25/16
Squats
135X8
185X6
225x4
275X3
295X1
275X3X3sets
245X4X3sets
Chased off the Squat rack here, see notes.
Calve press
310X10
330X7,10
Squat
245X4X2sets
245X3
Calve Press
330X10
310,290,270,250X5 drop set.
Notes:
It was really hot in the gym so I did less reps on the warm ups. Everything deep in the hole. I tested 295 mostly just to feel the weight and it came up fine.
On the back down sets a guy asked how much more I had and I said a lot, but he was free to work in. I offered twice and that just got his panties in a bunch. I then offered to go do something else and come back to it when he was done. That got him whining even more, he just wanted me to call it. Most fucked up thing I've ever experienced. So I decided to tear it down and come back to it. I couldn't understand why he wouldn't Squat with me till I saw how he Squats. I don't know maybe 6-8" above parallel. It's fine I was once young and ignorant too.
Even with the interruption I thought the session went fine.
5/26/2016
Bench
135X10
185X6
225X3X3sets
205X3X7sets
C.G.Pullldowns
160X10X4 sets
160X9
160X7X2sets
Notes: Work finished early and I felt like working out but the temp gauge said 88 and I had no interest in running in that, so I moved up the bench. Thought about dropping down to 185 to get some higher rep sets but I felt I had real good control of 205 so I kept it there for 7 sets of three, which I think 30 total reps for the working sets is plenty.
On the pulldowns I wanted 5 sets of 10, couldn't get it. Next time.
Meal plan discipline has been good keeping it right at 2000 calories for the last 5 days. For some reason I'm on this. My wife suggested pizza tomorrow with the kids and I had her change the venue because it wouldn't support the "fit by the 4th" plan.
5/27/2016
Standing Overhead Press
60X20
75X15
95X10X2sets,8,7,8,7
Curls
60X10
70X10X5sets,7,7
Tricep Pressdown
70X10
85X8,6X4sets
70X10,?
Weighted incline abs
25lbsX14+(lost count),7,6,6
Notes:
Woke up to an angry spine, thought about skipping the pressing altogether but went high reps and that worked out ok. It was nice to get a pump. Weight isn't budging but the meal plan is solid. Just got to hold steady.
5/30/2016
Deadlift
225X10
275X8
315X6
365X4,3,3
315X6X3sets
Notes:
Basement deads with my son. Just grabbing a few more reps each time. Thought about just doing volume at 315 but 275 came up a little too easy so I thought I'd go back up to 365 to feel it again. I think it was a good move given that on the back down set I got 3 sets of 6 with 315. I don't feel I'm being reckless here, staying tight controlling the movement. I'm not doing a reset per se but I am coming to a controlled dead stop. Weight isn't budging much, reducing intake by 150 calories/day.
5/30/2016
T-bar Rows
3PX10
3P+25lbsX10
4PX8,7X3sets,6X2sets,5
Notes:
Time to bring up the patio furniture and have a BBQ.
How is training going? Feeling good? It looks good to me man. I can't wait to have a grill or smoker to BBQ again :(
Nice work
6/1/2016
Bench
135X10
155X10
185X10,6,5X3sets,4X6sets
Standing Overhead Press
60X12X3sets
Tricep Pressdowns
70X9X2sets,8X3sets
Notes:
Kowboy Trebin posed how my workouts going. I thought about it and I feel real good about all of it except the bench. Part of it is structural damage but I think it's mostly programming. Since I started up again last December I've made the deadlift the focal point of my training and then in January I added the Squat and I have figured out a programming sequence that supports both those lifts and I'm not going to mess with that. I feel I'm only a year out on those movements. And there in lies the problem. I can not keep that programming and also program the Bench and Overhead press optimally. My life and my equipment at home doesn't support it. So I decided to attack the bench and de-emphasize the Overhead press. IMO I need to hit the bench every 4-5 days or so. I can't do it, fit in a separate pressing day, recover structurally and maintain the Deadlift/Squat programming. I thought about completely eliminating the pressing but that didn't sit well with me so I decided to switch to a push day and a pull day instead. I'm sure I'll have to modulate things so we'll see how this goes. But that was a massive chest pump. We'll start chipping away at it.
Five years ago, I hurt myself doing a heavy single on an overhead press. I think that you are correct in focusing on pulling movements when the pressing gets too painful. I've done this myself a number of times in the past when I had to work around an elbow and neck injury.
I've been training a solid 4 days a week since I started posting here. I benched 2x a week at one point. I kinda still do. My split, as you know, is OHP, deads, bench and then squat. Right now I'm doing close grips bench press on my OHP days and keep it kinda light, but before that I had a speed day. I would do my OHP then light bench after that @ 60-70% for 3-4 sets of 3-5 with the focus on blasting off my chest. Slow coming down and BOOM up. If you do 2x a week mix it up. Don't do the same kind of pressing both days. Have a standard bench day and do a variation the other day. This kind of keeps my BP muscles primed for the "big day." I've since been doing this kind of thing with squats and deads. SLDL on squat day and front squats on deadlift day. Hope this helps.
Sounds like great programming.Quote:
Originally Posted by Cellardweller
C.G. Pulldowns
160X10
180X8
200X6
220X3
180X7X4sets,6X2sets
Curls
60X10X5sets
Incline Weighted abs
25lbsX17,10,7
Notes:
Focused on form with the pulldowns. I think the volume at 160 helped, they felt pretty good. Biceps were pretty wiped after the pulldowns didn't take much to finish them off. Don't know if this is the best way to train them or if it's better when they're fresh. Ab strength is back!
6/3/2016
Squat
135X10
185X10
225X8
275X4,3,3,2
245X6X3sets
Calve Press on Lifefitness leg press
320X12,10X4sets.
Notes:
Had a guy watch me on the Squat, that noted I was short a few weeks ago and he confirmed I buried it. Then he busted my balls that I didn't pause the last rep. Good camaraderie, we were laughing pretty good. Crushed the backdown sets. Great session.
Another guy came over and asked how many more sets I had so I used a different approach. I asked him if he wouldn't mind working in with me, which created a different posture and he was agreeable and thankful.
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6/5/2016
Bench
135X10
155X10
185X9,7,6X3sets,5,4X2sets,3,4,3
Standing Overhead Press
60X15X4sets
Tricep Pressdown
70X10X4sets
Notes:
4 days since the last Bench workout, I was not recovered. The weight felt light but I was just burning out. So 11 sets at 185 for 55 reps last time is too much volume for me for 4 days of recovery. I thought about knocking down the volume during the workout today but as I'm not benching again for 5 days I decided to do one more high volume day experiment and see how I recover. Today was 11sets at 185 for 57 reps. Pretty sucky IMO. My plan is to keep grabbing reps and knocking down the number of working sets. I'm going to do this for a month and see how it goes and if it doesn't work I'm going to steal Cellardwellar's programming and give it a go. 30 days to go on the fit by the 4th program. My weight goal is 187 and I'm on track so far. I haven't been running but every time I missed a run I added an extra 2 mile walk. Meal plan is solid.
57 reps with a weight isn't sucky. As for stealing from me, I probably stole it from someone myself LOL. It's the magical borrowing of ideas of the FORVM. I've ripped off, err, borrowed some things from Kowboy a couple times too.
6/6/2016
C.G.Pulldowns
160X10
180X10,8,7,6,6,5X5sets
Curls
70X10X5sets
Incline Weighted Abs
25lbsX18,11,8
Notes:
Want to build a base at 180 on the pulldowns increasing the reps and decreasing the sets working towards 5 sets of 10. Just got 5 sets of 10 on the curls so we'll really start working next time on those. Abs I have no idea what's happening that's the strongest I've been on that, got to be the deadlifts and squats. Still on pace with the weight loss goal, got to stay disciplined. But on that note I went to a party yesterday and found that I really couldn't eat anything there. The salad was drenched in an oil based dressing, the pizza was so greasy it was oozing, the apple fritters were deep fried. Don't get me wrong it was all quality, I'm sure it tasted great, but I just don't give a phuck. I don't need to be ripped to shreds but I want a 6 pack all the time. Fit by the 4th is just a short journey to a destination I plan to make a permanent residence.
Skipping pizza and apple fritters! That's dedication! Way to go, I'm with you on this one!
Sounds good let's keep pushing!Quote:
Originally Posted by Ed Eliason
6/9/2016
Deadlift
225X10
275X10
315X9,7X2sets,6,5,4
Notes:
So today started building the base at 315. Really wanted to get a couple more sets but 315 is a pretty big jump, I was pretty burned out and didn't want to risk breaking form. Same thing going to try to grab a few more reps each time working towards 5 sets of 10 which is going to take a while and then I'll go heavy again. I'll tell you though volume on the deads is no joke.