I'm really liking it.Quote:
Originally Posted by weightsb4dates
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I'm really liking it.Quote:
Originally Posted by weightsb4dates
10/7/2016
D.B Bench
40X10
60X10
80X15,8,8,7
W.G Pulldowns
120X10
140X10
160X7X4sets
Notes:
Missed the accessory day last Tuesday because my afternoon at work completely cleared up and I decided instead to drive out to the Archery range. Wed I went for my hike with about a 35lb pack over difficult terrain covering about 5.5 miles. That was a workout. Right now keeping the working sets at 4 because I want to have no question about too much volume affecting recovery, while I run this experiment on the Dumbbell bench. No question pecs are getting bigger.
10/10/2016
DB Bench
50X10
70X10
90X10,10,5,5
C.G. Pulldowns
140X10
160X8X4sets
Notes:
There was a longer rest between the 1st and 2nd working set on the DB bench waiting for the 90s. On the pulldowns I focused on tight controlled movements. So far so good. Back on the hill on Wed.
10/12/2016
8 times up the sledding hill with the 40lb weighted vest.
18:08
Notes:
Just keep working on my conditioning. Went to the grocery store early this morning and stocked up, back on the meal plan today, had to many conflicts during the last few weeks. I'll get a weight tomorrow. I don't want to cut though right now because progress on the DB bench is going good. Just want to maintain.
That's hard shit right there, sledding with a 40lb vest. Nice job.Quote:
Originally Posted by Buckfever
Yes, that's a killer 18 minutes.Quote:
Originally Posted by MRmichael.hooker
10/14/2016
DB Bench
60X10
80X10
100X4
90X7,6
80X11
Chest supported machine rows:
30X10
40X10
55X10
70X10
85X8X4sets
Notes:
First time I've handled 100 lbs on the DB bench since the accident, I think the last time was 2010. Just kind of assessing where I'm at now, the sticking point is the thoracic spine. Everything else has healed up pretty good. I feel if I can just strengthen that up a little more on the next run up after the deload, I think I should be able to do ok. So that's why the chest supported rows. Say what you will about the DB Bench, but if this keeps going, people are going to think I got breast implants.
10/16/2016
10 times up the Sledding hill with the 40lb weighted vest, 22:33.
Notes:
Conditioning is improving.
10/17/2016
DB Bench
60X10
80x10
100X5
90X9,6
80X11
Chest supported machine rows
55X10
W.G Pulldowns
140X10
160X8
Chest supported machine rows
70X10
85X10
100X8
Notes:
I got 3 more sessions before the big deload. I think it unlikely that I get to the 110s on this run, but that's okay we'll just keep grabbing reps with the 100s.
10/19/2016
13 times up the Sledding hill with the 40lb weighted vest ~30.5 minutes.
Notes:
3 more sessions on the hill before the deload, trying to get it to 20.
This is why I follow other people's journeys. This just fires me up!!! First time in 6 years, and what do you do? You hit it again in 3 days!!! Awesome work Buck.Quote:
Originally Posted by Buckfever
10/21/2016
DB Bench
60X10
80X10
100X5,4,4,3
80X13
Chest Supported Machine Rows
70X10
85X10
100X10,8,7,7
Notes:
I couldn't quite get 6 with the 100s however the 5 went up much easier than last time and I had much more control so I was able to get 4 working sets with the 100s. Did the backdown set because that wasn't a lot of reps. Just really enjoying this, looking forward to every session.
10/23/2016
15 times up the sledding hill with the 40lb weighted vest, 33:49.
Notes:
Picking up a little speed.
10/24/2016
DB Bench
60X10
80X10
100X6,5,3,2
90X8
Chest Supported Machine rows
85X10
100X10
115X6X3sets
100X12
Notes:
Only have 1 maybe 2 more bench sessions before a forced deload, which right now I wish I could keep this going, but I suspect it will do me more good than harm so it's just as well. It was a great bench session, my chest felt like it was going to explode. The strength on the rows is coming up good too. I am at a point though where I definitely feel that I would benefit from the accessory work, simply because handling the 100s isn't so easy and to go up from here, it can't just be all chest. After the deload, I'll have time and I'll add it back in. Looking forward to friday.
10/26/2016
18 times up the sledding hill with the 40lb weighted vest. Didn't get a time it was raining just wanted to get it in.
Notes:
Easiest session so far probably in part because it was cold but clearly the muscular conditioning has improved.
Nice work man. It's always a good feeling when you can just physically TELL that you're getting in better shape, especially cardiovascular wise. Keep it upQuote:
Originally Posted by Buckfever
10/28/2016
DB Bench
60X10
80X10
100X6,5,4,3
90X8
Chest Supported Machine Rows
85X10
100X10
115X8,7,6
Notes:
On the top set tried for 7 couldn't get it on the 4th working set tried for 4 couldn't get it. Burned them out pretty good. In general handling the 100s better. Was planning to start the deload today but am looking at grabbing one more session on Monday, this way I won't lose as much during the deload.
Each time you hit those 100s you get more reps. Keep that train moving.
10/30/2016
20 times up the sledding hill with the 40lb Weighted vest ~47.5 minutes.
Notes:
And with that the lower body deload starts.
10/31/2016
Deload!!!
Notes:
I was going to add another Bench day before the scheduled deload but after mulling it over decided against it. It's been a very good run without injury and I would rather be sensible for once, shut it down and consolidate the structural gains. I'll start back up on 11/18 with the Bench. I will be checking in from time to time but we'll catch you for sure on the flip side. Stay safe, work hard!!!
11/23/2016
D.B. Bench
40X10
50X10
60X20,8,7,7
Chest Supported Machine Rows
40X10
55X10
70X10
85X10
2 sets various rows
70X10
Notes:
Starting back up.
11/27/2016
DB Bench
50X10
60X10
70X18,8,6,6
Chest Supported Machine rows
55X10
70X10
85X10
100X10,7,7,7
Notes:
First working set really burns me out, so work capacity is really down. Got to get on the mobility work, not sure when I get the legs back in.
I imagine that first set burns you out. Those are some high reps. Nice work.
11/30/2016
30 minutes on the Elliptical with the 40lb weighted vest, highest incline, highest resistance.
Notes:
Tough, tough, tough.
dggin the volume on the db presses above. 70x18,18 is nice work man. the eliptical session looks like it was pretty taxing. nice work, and glad your back to logging.
12/2/2016
D.B. Bench
60X10
70X10
80X11,7,5,5
Chest supported Machine rows
70X10
85X10
100X12
115X5,6,4,4
Notes:
Slowly getting things rolling.
Quote:
Originally Posted by Ed Eliason
That's the one notable thing about taking extended time off is that the work capacity really falls off. Isn't much for volume but boy am I wiped after the workouts. It's good to be back at it for sure and logging progress.Quote:
Originally Posted by weightsb4dates
12/4/2016
Standing DB overhead press
20X10, 25X10, 30X10, 35X10, 40X7
Superset with
DB Shrugs
40X10, 50X10, 60X10, 70X10, 80X5
Tricep Pressdown
50X10
60X10
70X10X4 sets,7
Superset with
Machine Preacher Curl
40X10, 50X10, 65X10
80X10X3sets
Tricep Press Machine
70X15
90X15X2sets
Superset with
Barbell curls
40X10
50X10
60X10
Weighted Incline situps
25lbs X 6,5,5
Notes:
Got a light accessory day in. There were some mild structural complaints but so be it. A little more on the arms because they are so small. Slowly getting things back in.
12/5/2016
3.8 mile hike over snow covered treacherous terrain. I have to say that the extended time off the deads and squats and my knees and hips are really happy with me. But also in terms of general fitness I think incorporating the sledding hill or the incline elliptical with the 40lb vest is just a real good idea for overall fitness and as a deloading tool while maintaining fitness at the same time.
12/7/2016
D.B Bench
60X10
70X10
80X13,8,6,5
Chest Supported Machine Rows
70X10
85X10
100X10
115X7
130X4
Notes:
Ugly session. I was still dehydrated from the hike on Monday so on the first working set of the DB Bench my left hamstring started cramping. Not useful at all. Then some time after that I started developing a migrane. Fortunately it didn't kick in full bore like usual and I was able to finish the session. There will be better days.
12/9/2016
30 minutes on the Elliptical with the 40lb weighted vest, highest incline, hardest level,
Notes:
Still tough, but not as tough.
12/11/2016
40 minutes on the Elliptical with the 40lb weighted vest, highest incline, resistance.
Notes:
Haywire, is the best way to describe my life right now. I'm going to really try to get a bench workout in later today if I can. I tried for 45 minutes on the elliptical but I didn't have it. Back on the meal plan today, going to get a weight tomorrow. I expect it to be ugly, but we'll handle it.
This time of year every ones weight gets a little ugly. Just don't let it get too ugly and you'll be ok. Nice work on the elliptical, that sounds tough with the vest.
12/11/2016
DB Bench
60X10
70X10
80X15,8,7,6
Chest Supported Machine Rows
85X10
100X10
115X8
130X5
145X3
Notes:
It's snowing buckets over here. Between the chores and the shoveling and the avalanche of crap that's on my plate I just refused to let it interfere with getting the session in. Hamstring cramped on the second working set. I did get 14 minutes of mobility work in today, but I really burned the legs out on the Elliptical, thus the cramping. Onwards and upwards.
I probably put on 5-6lbs max. I agree with you we can't let it get too ugly. Especially since I plan on getting even leaner next year. as far as the elliptical and the vest it's not carrying stones but it is something.Quote:
Originally Posted by Ed Eliason
Okay tale of the tape 193.8. Ouch!!!Quote:
Originally Posted by Buckfever
Okay. okay I'm on it.
12/14/2016
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level.
Notes:
Really just too busy to workout right now. So I'm doing what I can.
12/16/2016
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level.
Notes:
Going to try and get to the gym later for some benching we'll see. Doing well with the meal plan.
12/16/2016
DB Bench
60X10
70X10
80X15,9,8,7
Chest Supported Machine rows
85X10
100X10
115X8
Close grip Pulldowns
100X10
120X10
140X10
Notes:
Just couldn't lock out the 16th rep. A little bit frustrating that my time is so limited but it'll ease up.
12/17/2016
Morning Weight: 191.2
Notes:
Just really cutting back my intake. Not that hard since I'm so damned busy. Since I'm unable to get the gym with adequate frequency I'm going to shift my focus to leaning up. My wife has an nice Precor Elliptical at home that I can get on 3 times a week with the weighted vest and they have me on 4 tens at work so I can get to the gym 3 times a week, so that will be the plan. Just trying to do my best Ed Eliason imitation in terms of leaning up. I do want to take leaning up to a new level next year. Short term goal 187, I want to get there early like in January so I have momentum for next year.