Morning weight 193.4 gained 1.2 from yesterday. So this is how it's going to be? :-)
Printable View
Morning weight 193.4 gained 1.2 from yesterday. So this is how it's going to be? :-)
Quote:
Originally Posted by Buckfever
Buck,
What area of Lake County? I grew up in Zion until I graduated HS, left for the Army and haven't missed the place much
Lincolnshire area, moved here for the schools. -3 this morning I doubt you'd miss it much today.Quote:
Originally Posted by HotShotSki
1/13
Squats
135X10X10sets
Paused last rep each set
2 minute rest
Calve press (life fitness)
90X10X10sets
1 minute rest
Notes:
They adjusted the leg press machine, I think to make it more user friendly for the woman, but they shortened the ROM adjustment and I can't get in it and push enough weight to work the calves. So I switched to the calve press machine, it's fine I just got to get used to it.
My joints hate the cold.
1/13 p.m.
T-bar rows
1pX10
2pX10
2p+35lbsX10X5sets
2p+35X8
2p+35X7
2p+35X8X3sets
Notes:
Quads didn't like rows after Squats.
Morning weight 191.4.
Daily calories 2250 ~35%protein.
1/15
Bench
135X10
155X10X4sets
155X9
155X8
155X7X2sets
155X6
155X5
Superset with
Pulldowns(wide)
140X10
145X10X2sets
(close grip)
160X6X6sets
160X5
160X4
Notes:
Should have been at 150 today on the Bench but I'm a little frustrated by the 5 lb progression. Which is stupid because I'm progressing fine and without any discomfort, I need to be patient.
The Pulldowns I go with whatever station is available and when the wide grip was taken I decided to give the Close Grip pulldowns a go and test the forearms at 160. Very slow controlled reps and was able to get in a good amount of volume without any discomfort. I'll bake there for a while.
1/17
Standing Overhead Press
50X10
65X10
75X10X2 sets
75x8
75x7x2Ssets
Tricep Pressdown
50X10
60X10
70X8
70X10
70X9X3sets
Superset with
Curls
50X10
60X10
70X8X5sets
Incline weighted abs
25lbsX7,7,6,4
Notes:
Abs are weak. Backing off on volume, wind and recovery can't keep up with progression.
I'm always blown away by the volume you do. I wouldn't even begin to know what I could do 10x10 on any given lift. How is that on your joints? Does it kill your elbows?
Agree, some impressive volume you have going on!Quote:
Originally Posted by Cellardweller
I think you have to keep in mind how light the weights are and at this point there is just a small strength component so this is mostly just conditioning. I think about when I used to Squat 405. The progression would be 135X8,185X6,225X4,275X4,315X3,365X3 385X3, 4X4 working sets with 405 and then a pump set of 12 with 315. To me that's volume. Squats of 135X10X10sets is just exercise.Quote:
Originally Posted by Cellardweller
But to tell the truth I don't think 10X10 is all that effective. When I look at the log, even with the light weights once the progression gets to the point that you're building a little strength, it's pretty clear that at 6-7 working sets, the muscles are done. I don't even like sets of 10. LOL I view it as safe rehab work. My idea of strength conditioning is 5 sets of 7. That's volume with a heavy enough weight. But a year and a half ago I was benching with the bar and now I got crazy ideas that I can get strong again.
I'm going to do what I can do. Structurally I feel pretty sound right now, so very gradually I'll decrease the volume as I keep the progression.
You can get strong again! Looks like you're doing great, just gradually increase the weight while decreasing the volume. You'll get there.
1/20
Deadlifts
135X10
185X10
225X10X5sets
185X15
Notes:
Man still sucking wind, had to stop at 15 on the pump set because I was so winded I couldn't hold the form.
Morning weight: 191
1/20 Afternoon
Tbar Rows
1PX10
2PX10
2P+25X10
2P+37.5X10X2sets
2P+37.5X8X3sets
2PX20
1/22
Bench
135X10
155X10
165X10,10,6,7,7
Superset with
Close Grip Pulldowns
140X10
160X10,10,8,8
180X5
Notes:
Pissed off, holding back, so far so good.
1/22 p.m.
Standing Overhead Press
BarX10
65X10
95X5,5,5,5,6
Barbell curls
60X10
70X10
80X10,6,6,5,5
Superset with:
Tricep Pressdown
60X10
70X10
85X6,5,5,5,5
Incline weighted abs
25lbsX10,7,5
Notes:
Had to run off to catch the Revenant with my wife immediately after the workout. Long movie, I'm starving. :-)
1/24/2016
Squat
135X10
155X10
185X10X5sets
Calve Press machine
95X10
100X10
105X10
110X10
115X10
120X10
125X10
130X10
Notes:
I have no idea where I'm supposed to be at on this calve machine. Sucking wind on the last few sets on the Squats, but I got them in. Inspired by Gunrock's performance.
1/27
Bench
135X10
155X10
185X6X4sets
185X5X2sets
185X4X2sets
Superset wuth
C.G. Pulldowns
140X10
160X10
180X6
180X5X4sets
180X4
180X5
180X4
Notes:
Probably not benching again for a week so a little more volume. I think I was scheduled for 170 but the wind wasn't there so I bumped up the progression a little. But also I'm curious because I did some volume with 6 rep sets on the pulldowns and the strength jump was pretty significant. I do want to explore that a little bit. I know I don't respond well to 3 rep sets. 10 reps work ok but then the wind is a limiting factor. There probably is a rep/set recovery time sweet spot.
1/29
Standing Overhead Press
BarX10
65X10
95X8,6,6,6
95X5,4,5,6
Curls (Fatbar)
60X10
80X10
90X6,5,4,4,4
Superset with:
Tricept pressdown (v bar)
60X10
70X10
85X8,7,6,6,4
Incline weighted abs
25lbsX12,7,5
Notes:
My son is coming home for the weekend so I put off deadlifts till Sunday to lift with him. I'm very excited about the Overhead press. Feels like I'm gaining mobility and able to get the movement in the right groove. Been a long time. I did that door jam shoulder/thoracic stretch yesterday and that seems to help. There's just a couple of rehab stretches I need to do and I need to be more consistent there.
Watching Ed Eliason and Cellardweller put the beatdown on the lbs is giving me a lot of motivation regarding the mealplan and I've been remarkably disciplined but the weight isn't budging. I suspect the layoff was giving me a false reading on the weight as the muscles had deflated. I remain steadfast.
Stick to it and adjust where necessary. You'll get there. Have fun lifting with your son!
1/31
Deadlift
135X10
185X10
225X10
245X10
275X7
295X4,7,5,5
225X13
Notes:
Basement deads with my son.
1/31/16
T-Bar Rows
1Plate+25lbsX10
2PlateX10
2Plates+25lbsX10
3PlatesX10X5sets
2Plates+25lbsX17
Notes:
So far so good. I remain cautious but things are coming up. Wind remains an issue but with the reduced volume I'm getting along. When the weather breaks I may add a 2 mile run 5 times a week. We'll see if I still need it by then. The only issue I see is the weight. I'm rock solid on the meal plan, with protein up to 40% and carbs down to 30%, my appetite is completely suppressed now but the weight is not budging. I'm not gaining but I'm not losing either. Thing is that I don't want to eat less. I'm getting a good amount of protein and good nutrition and I'm responding to training. The muscles are filling out and the shape of my body is changing. Not into the bodybuilding look so much but would rather look like a gorilla than a boy. So while I'm inspired by what some are doing here and I do want to get ripped for vacation late summer, there's time, I'll keep it here for a while.
Nice work man
Weight creeped up to 193.8, tightened up the calories to 2000/day, protein at 200grams. It doesn't make any sense that I should be gaining weight as I've been very disciplined, except that I'm coming back from a long layoff and the muscles are filling up. But it's not like I'm ripped and I have no interest in letting the weight get away from me. I'm not hungry so it's not a big deal. If I start dropping off I'll revisit it.
2/3
Bench
135X10
185X10
195X6
195X5X5sets
195X4X2sets
Superset with
Close Grip pulldowns
140X10
160X10
180X8
180X7
180X6X5sets
Notes:
Felt much stronger so once a week on the upper body seems to be working. On the 7th working set on the bench I was done, I did the 8th set because I was being stubborn. I'm figuring for straight sets on a once a week deal 6-7 sets, 4-7reps for the working sets, is where I need to be for now. Weight is already dropping after just a short time of tightening it up, but I'm not going to report it yet as I'm sure I appear psychotic about my weight. But I do find it beneficial to have a sounding board to flesh it out.
2/5
Squats
135X10
185X10
205X6X6sets
185X10
Life fitness Calve Press
130X10X5 sets
Notes:
Thought about going heavier on the Squats but I know the whole thing will be waiting for the structural strength to catch up so there's no point in pushing it. Not sure about the volume. 10 reps I'm still sucking wind 6 works better. Not sure about the volume but it seemed pretty good I didn't feel the need to pause the last rep of the last working set, felt I was working pretty good. And on the drop down set I didn't want any more than 10. We'll see the response next time That Life Fitness Calve Press for the life of me I can't find the groove on that movement but it's my best available option so we'll keep doing it. The last set I did a drop set down to 90, decent burn but I don't know what that means. Trying to get away from supplements a little and eat more food.
2/7/16
Overhead Press
45X10
65X10
95X9
100X6X3sets
100X4X4sets
Curls
60X10
80X10
100X4X3sets
80X8X2sets
80X6X2sets
Superset with
Tricep pressdown
60X10
70X10
85X8X2sets
85X6X2sets
85X8
85X6X2sets
Incline weighted abs
25lbs X11,7,5
Notes:
Abs are still weak. No dinner meetings /functions for a couple of weeks now so I'm going to put the hammer on the meal plan and see if we can whittle away at this. I've been disciplined even when going out but it's hard to now for sure how things are prepared and you're estimating on the portions where as at home I can weigh things and be much more precise. So I'll weigh in on the 20th, see if I can crack this thing.
2/9
Deadlifts
185X10
225X10
275X8
315X4X4sets
275X6X3sets
Notes:
We're working now. It's hard not to be inspired when you see what Pete Rubish is doing.
2/9 afternoon
T-bar Rows
2PX10
2P+25lbsX10
3PX10
3P+10lbsX10X5 sets
3PX12
Notes:
Slow and steady. Forearms are holding up.
2/10
Bench
135X10
185X10
205X5,4,4,4
185X6,6,7
Superset with
C.G. Pulldowns
140X10
180X8
200X4X7sets
Notes:
Wasn't planning on 200 with the pulldowns but I accidentally loaded 180 instead of 160 and it felt light so I stopped at 8 and decided to give 200 a try. The pulldowns have come back quickly but my theory is that when my forearms were lit up that was interfering. Right now structurally everything is pretty good. Which is my primary focus. I'm creeping up just enough to strain the structure but recover by the next workout. It's a lot of discipline you really have to pay attention. Gym was empty I played it conservative on the bench. Which is a problem for me because where I'm at on the bench is a thorn in my side. Not that I'm strong on any of the movements but I'm not concerned about the others. It is what it is, just got to keep grinding away.
Strength creeping up on you. You've got to love those happy accidents when you misload something and nail it. Bench is tough by yourself. I used to be crazier in my basement and really push myself. I did the roll of shame many times LOL. If I don't have a spot in the gym I just don't do that last iffy rep.
2/12
Standing Overhead Press
50X10
70X10
95X10
105X6
115X4X4sets
105X6X3sets(last one was a grinder)
Curls
60X10
80X10
100X4X4sets
80X6X3sets
Superset wtih
Tricep Pressdowns Vbar
70X10
85X10
100X3,4,3,3
85X6X3sets
Weighted incline abs
25lbsX13,7,4
Notes: Squatting on Sunday and the upper body gets a much needed rest till next Wed. Things are going well and yet I'm getting pissed. It's a good thing.
2/14
Squat
135X10
185X10
225X6X6sets
Calves Assorted
Lots.
Notes:
They reset the range of motion on the Leg press machine, thank God, so I can go back to doing calve raises on that. I just didn't fit right in the other one. Thought about going heavier on the Squats but once again reason prevailed over emotion. Slow and steady. Still sucking wind but only towards the end.
Correct answer: Spend the money on the roses.
Happy Valentines Days!
2/15/2016
Bench
155X10
185X8
205X5
215X3X5sets
195X4X4sets
Superset with
Close Grip Pulldowns
160X8
180X6
200X6X3sets
200X4X4sets
Notes:
Had to move up the bench because of a conflict next week that would mess up all my programming. I was sore as hell from the squats so it was hard to get tight. Gym was really busy it was hard to get on the bench. And since I foolishly did full range of motion I was immediately abandoned, so no spot. So I was conservative, but upped the volume, hopefully I did something.
I couldn't be happier with the pulldowns. I wasn't sure if last time was a fluke but I was even stronger this time. It just feels like my body is working right on that movement. And it's a nice piece of equipment, stack goes to 260.
2/17/16
Standing Overhead Press
60X10
80X10
100X8
100X7X6sets
Barbell curls
60x10
80X10
100X6,5,4
90X6,6,4,4
Superset with
Tricep pressdown
70X10
85X10
100X4X3sets
85X7,6,5,6
Incline weighted abs
25lbs X14,7,5
Notes:
Squat rack was not available so I had to use the fixed weight barbells so I kept it at 100 on the overhead press and did a little more volume. Abs are improving. Now the pressing movements get a much needed rest till Sunday. Not yet where I want to be in terms of fitness but it feels like I'm able to push now. I want to get stronger. I'm starting to believe it.
The new gym I am at has 2 squat racks and man it can make lifting a pain in the ass. I hate having to clean it first then press. Nice work on overhead press man, just stick to it and keeping grinding.
Without belief in yourself you've got nothing. You will get stronger. You are getting stronger.Quote:
Originally Posted by Buckfever
Quote:
Originally Posted by Trebin
Appreciate the support guys.Quote:
Originally Posted by Cellardweller
2/19/16 AM
Deadlifts
185X10
225X10
275X10
315X6X3sets
315X4X4sets
Notes: Rep PR @ 315 since the accident. Slow controlled movements staying tight. I remain cautious.
2/19/16 PM
T-bar rows
2PX10
2P+25lbsX10
3PX10
3P+25X6X6sets
3PX16
Notes: A little bit of thickness is starting to develop in the Thoracic spine area. Maintaining good mobility, need to keep working to stabilize the spine there. So a combination of hypertrophy and strength, a little higher on the reps here. Keep creeping it up carefully.
On 2/6 my weight creeped up to 193.8 so I decided I needed to tighten the meal plan. On 2/7 I took a weight and I had bumped up to 194 so I decided to drop the calories to 2000 and hold it there till the 20th, today which is going to be an off day as I'm taking my wife out for the evening. I kept a strict food diary and during those 13 days I averaged 1938 calories and 198 grams of protein. Todays weight 193.
I have to say that the scale is a little disappointing. That said, I have to say that the mirror isn't. There is an undeniable increase in mass. It's a long ways from where I used to be and where I want to go, but there is a glimpse now of a man's body. The weight is stabilized, I am getting stronger, I'm putting on a little size, I'm going to keep the meal plan here.
And I do like this deal where you pick a future date as an off day. Makes it a whole lot easier to stay disciplined IMO.
But the 6 pack summer goal has not changed. That must happen. I'll stay on this till April 2, which is the next time that I can take my wife out and I'll reassess. But most likely if I need it, I'll just add a 2 mile daily walk or run to tip the balance.