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As long as you're looking better and getting stronger I wouldn't be concerned with gaining a few pounds. I've gone up a few pounds lately, it's easy to do with daily fluctuations in hydration levels and what not. Plus my diets loosened up some. I need to it up some.
Could be you added a bit of muscle too. If a 6-pack is the goal, then don't worry too much about the scale and focus on the mirror more. I'm in a weight loss contest so I'm focusing on the scale right now, but after ...
2/21/2016
Bench
135X10
185X10
225X2X8sets
205X4,5,4,4
Close Grip Pulldowns
160X10
180X10
200X6X3 sets
200X4,4,4,5
Notes: Been afraid to go to 225 on the bench so I convinced myself to just do sets of 2. Not afraid of it now. Groove was off wasn't bringing it back up over the shoulders to finish. Was starting to find it there towards the end. Erectors are sore so the pulldowns were tough. Back on the meal plan today. I'll take a weight tomorrow.
2/23/2016
Standing Overhead Press
65X10
95X10
115X6X3sets
Cellardweller is pressing what I'm benching.
115X4
Cellardweller is pressing what I'm benching.
115X4
Cellardweller is pressing what I'm benching.
115X4
Cellardweller is pressing what I'm benching.
115X4
Tricep Pressdown
70X10
85X10
100X6X3sets
100X4X4sets
Superset with
Curls
70X10
90X8
100X3X3sets
90X8
90X6X3sets
Incline weighted abs
25lbsX15,9,7
Notes: Man that guy's a ball buster. I was planning to Squat today but the erectors were still a little strained yesterday so I decided to give them a little more time and move up the pressing. This accessory day has become no joke. Abs are responding, forearms are feeling rock solid, I think they're good. Still not happy with my wind. We'll just keep plugging away.
Correction top set of Curls was 110X3X3sets.
2/26/2016
Squats
135X10
185X10
225X6
245X5,6,5,3
225X4X6sets
Calve Press on Leg press machine
210X10
230X10
250X7X4sets
250X11
Notes: Too long a layoff. Soreness in the erectors caused me to push out the Squat session and then I got buried at work. I was definitely tentative because I was concerned about the erectors. Last year I tweaked the erectors squatting and then went to the chiro and he did a weird manipulation that wind up hurting my hip. So I learned from last year from the forearms and the erectors that I'm just way better off letting things heal rather than pushing through it. The erectors today were not an issue at all. But because of the concern I did 4 deep controlled top sets leaving a lot in the tank and then did deep controlled volume on the backoff sets. That should get me back on track.
I can not believe how much I lost on the calves so I'm so glad the leg press machine is fixed. The stack on that goes to 390 so that's going to be the goal there.
Because I was so busy this week I only managed about 1800 calories a day and my weight dropped to 190.2 this morning. I'm going to push the calories back up to 2000. I want to lean up but I want to do it slow, building strength remains the primary. I have a lunch this Sunday with my son and then my next date night with my wife I'm planning for 3/26, so those will be off days. I'll take a weight and make the next evaluation on the meal plan on the 26th.
looking good man, I have tweaked my hips a million times. Mine are super fucking tight always....
2/26/2016 P.M.
Bench
135X10
185X10
225X3X3sets
225X2X5sets
205X4X4sets
C.G.Pulldowns
160X10
180X10
200X6X3sets
200X4
200X5X3sets
Notes:
Driving out to see my son on Sunday so it was either Bench today or after work tomorrow, but given how crazy work has been I decided not to put it off. I can say definitively that Squats in the morning and Bench and Back in the afternoon is insane. I was running out of gas on the pulldowns but then seemed to get a second wind for the last 3 sets. Now I just got to press on Monday or Tuesday after work and I'm back on schedule. Progress is slow and steady, but we keep pushing.
2/29/2016
Standing Overhead Press
65X10
95X10
115X7X3sets
115X4X4sets
Curls
70X10
90X10
110X4,4,4,3,2,2,3
Superset with
Tricep Pressdown
70X10
85X10
100X7,6,5,4,3,4,4
Weighted Incline Situps
25X16,7,7
Notes: It was a fuck day at the office, but I went to the gym anyway. Didn't feel like back down sets. Just ground out whatever I could get.
I just want to say that I'm going to try to clean up my language. I actually reached out to the moderators to clean it up for me. Till then, my apologies, I'd like to show better form.
3/3/2016 A.M.
Deadlift
225X10
275X10
315X6
325X3
335X3X5sets
315X4X3sets
,
Notes: There is no question that the biggest factor that I'm facing recovering from injury is fear of injury. At 315 I thought about just doing volume, but then I coaxed myself into testing a little. First I thought just throw on the 2.5s but then I thought go up 10. 325 @ 3 was easy so I stopped there deciding to go up a little more. Got 335 for 3, thought about going up but then decided that that a 20lb jump was enough and I actually thought I could do some work here, so I went at it with sets of 3s. I wanted one more set @ 315 but I felt I was done and looking at it now it was a decent amount of volume. Anyway in evaluating where I'm at the problem is that my quads are behind. I waited on putting the squat in because it's my strongest movement, it just has to catch up. Erectors feel good. Rows later.
I do want to do volume but down the road, maybe 4 months out. As long as i can keep creeping up that's what I want to do and then eventually when I plateau, back off just a little, pound the volume focusing on general fitness and leaning up and putting in a new base for the next run. But it's way too soon, just got to keep pushing through.
3/3/16 afternoon
T-bar rows
2PX10
2P+25lbsX10
3PX10
3P+25lbsX10X2sets
3P+25lbsX8
3P+25lbsX7X4sets
Notes: Felt heavy, couldn't remember what I did last time so I pushed the volume on the top set. I just didn't remember, it was a decent jump. Needed more rest from the morning session, but wanted to get it over with. Back on schedule now. Benching on friday.
3/4/2016
Bench
135X10
185X8
225X3X7sets
205X4X4sets
C.G. Pulldowns
160X10
180X8
200X6
220X3X3sets
220X2
180X7X3sets
Notes:
Gym was empty again and I was nervous to bench without a spot. I got 3 sets of 3 and then I was entering new ground, but I'd get the first 2 reps easy so I kept going for the 3rd. Didn't have to grind anything at 225. On the back down sets I focused on keeping it in the groove really working the sticking point.
This pulldown session after the recent rows tends to be a tough one for me as I'm not recovered and there's some cross over. But that's why I like the close grip as it's almost all lats. I keep eye balling that 260lb stack which is funny because I probably can't even move it, but when I hit 200 I started thinking a little crazy. I don't know I just got fixated on trying 220. I was smiling because I wasn't sure I could actually get the weight into position or if I could even move it if I did. But I got 3 clean reps so I decided to keep going. On the 4th set I wasn't even close to the 3rd rep so then I dropped down and got some work in.
Long session but a quality session.
3/7/16
Squat
135X10
185X8
225X7
245X5X7sets
Calve press on leg press machine
210X10
230X10
250X10
270X10
290X8
310X5
330X5
350X3
330X4
310X6,4
Notes:
Felt stiff on the Squat to start but by 225 felt better. I tried out Squatting with flat shoes because with the heal I feel a tendency to tip forward, but I just don't have the mobility and quite frankly I don't want to spend the time working on it. I could have gone heavier but the fact is I need to build up the quads, it's all in the sticking point right now. I actually wanted to do more volume with 245 but guys were waiting on the Squat rack and they were just too uncomfortable to work in with me. I offered several times. They were respectful and told me there was no hurry, but I really don't understand that culture. Right now the Squat is lagging IMO. I put it in last because it's usually my best movement but as with all things and especially being older I have come to find, if you don't use it you lose it.
Calves are weak we'll keep working on it.
3/8/16
Bench
135X8
185X6
225X4X2sets
225X3X3sets
225X2X4sets
C.G.Pulldowns
160X10
180X8
200X6
220X4X2sets
220X3X3sets
220X2
220X3
Notes: I did save it for 225 on the bench, that said its the first time I got 225 for 4 since the accident. But the more significant thing was that I actually benched tonight. I'm not sure what I had been doing before, but some time tonight I found the groove and was mostly able to keep it there. That's huge IMO. I don't know that the hell is going on with the pulldowns, but it's going good. Maybe it's where you draw inspiration, but every time that I look at that pulldown stack @260 I think about Pete Rubish going after 900. But it's not just inspiration. There's something else you see it in Rubish in Dan Green but also you see it in the regulars here, certainly a lot of the ones I happen to follow cellardwellar, Edelliason, ajones, gunrock(sic),etc there is a willingness to take it to the redline. It's not reckless, but it is deliberate. I respect it and I draw from it.
I did miss the pressing/accessory day, because I've been helping my daughter with her studies, but I'll make that up tomorrow.
Nice benching! And yes finding the groove is HUGE!
Great job. Things will just move up from here out.
Well I wish I had a great workout to report, but instead last Wed I got hit with that nasty virus that's been floating around. I went down hard. I wound up sleeping for 34 hours straight, complete misery. It was made worse I believe by the fact that my wife was away to Europe for 2 weeks on a business trip, I was in no condition to drive and the only medicine in the house was Tylenol. So I had to ride it out three days till I was in good enough shape to pick up some Flonase for the secondary Sinus infection and reach my Doc for antibiotics.
The biggest concern I have though is that I did not eat for 2 days and since then my appetite is slowly coming back but I'm not wanting protein. I'm craving carbs. I'm incorporating protein by making homemade meat sauce to have with the pasta and adding fish to the rice. But truth is that's about all I can do. I'm really not hungry.
Hopefully back in the gym Wed. We'll see how much damage.
How did I miss this before? LOL! There are guys on the FORVM warming up with my maxes and it wasn't too long ago that I was benching what you are. But please, if you are coming after me keep up the mantra. You're on the right track and the work is getting done.Quote:
Originally Posted by Buckfever
3/23/2016
Bench
135X8
185X6X5 sets
185X4X2sets
Close Grip Pulldowns
160X10
180X8
200X3X7sets
Notes:
First day back after 2 weeks and I was dreading it for fear of how much I lost. Wasn't horrible. I lost a lot of weight so I was expecting it to be worse. My sense of taste remains altered from the infection, certain protein staples for me are simply not palatable. Including but not limited to whey. Which is really the one supplement I relied on to fill in the blanks. But right now with my appetite suppressed, I'm just trying to eat enough. Anyway back in the saddle so that's good.
3/25/2016
Deadlift
185X10
225X10X7sets
Notes: Nothing left.
3/25/2016 Afternoon
T-bar Rows
2PX10
2P+25lbsX10
3PX10X7sets
Notes:
A notch tighter on the belt.
3/27/2016
Standing Overhead Press
65X10
95X10
95X7X3 sets
95X5X5sets
Notes:
Forgot the gym closed at noon today. Didn't get to arms or abs.
3/29/2016
Squats
135X10
185X10
225X5,3,4,4
225X3X3sets
225X2X3sets
Calve Press
210X10
230X10
250X10
270X10
290X7
Notes: Eh. Felt like I was all over the place on the Squat. I'm going to try and Squat and Deadlift once a week. Instead of alternating every 5 days. I think I need more frequency we'll see if I can handle the recovery.
keep up the hard work!
3/30
Bench
135X10
185X8
205X4X4sets
205X3
205X2X8sets
C.G Pulldowns
160X10
180X8
200X6
220X2X8sets
Notes: Bouncing back ok. Don't like being this weak. Feel like pushing. Determined.
3/30 P.M.
Standing Overhead Press
70X10
95X8
115X6
125X4X2sets
125X3X5sets
Tricep Pressdown
70X10
85X9
100X2,3,3,4
Curls
80X10
100X4
100X3X4sets
Incline Weighted Abs
25X12,9,6
Notes: I wanted to bench again on Sunday so I did a double and got the pressing out of the way. Lost a little on the arms and abs but those come back quick. Pressing is going fine.
Nice work
4/1
Quads are screaming, I'm going to push the deads/rows out to Sunday and the Bench/pulldowns out to Tuesday. All the enthusiasm in the world won't make me recover any faster. The muscles have filled out again since the virus so I took a weight today and I'm at 191.2 with the bodyfat reading the lowest it's been this year. The 6 pack summer goal remains, but my primary goal is to get materially stronger which I feel I have the base now to do. I'm a lot closer this year than I was last year so I'm not sure I need to get down all the way to 182 but we'll figure it out. Next date night is 4/23 so I'll reassess then. Still looking at the 4th of July as the goal date.
4/3/2016
Deadlift
225X10
245X10X5sets
245X6X3sets
4/3/16 P.M.
T-Bar Rows
2X10
2+25lbsX10
3X10
3+10lbsX10X5sets
3+10lbsX8,7
Notes: Because I needed more recovery I backed off on the intake for a few days and my weight dropped under 190. Interesting to me to see some here make these massive drops and what my experience suggests is that as you get stronger and your work capacity increases your metabolism also seems to go through the roof. I think there's something there. I look at the folks now who live on the elliptical or the treadmill for like I year I see them grinding away and they don't touch the weights and they don't look to make any progress. I'm sure they've made aerobic gains, but they sure haven't leaned up any. I think there's something here. It seems to me a much better strategy is to get on a weight lifting program first, develop a meal plan, do that for 6 months and then with the gains in work capacity and in metabolism, back off on the intake and add the aerobics and I think the results would be much more forth coming, for those looking to permanently lean up.
4/6/2016
Bench
135X8
185X6
215X3X6sets
215X2X6sets
C.G. Pulldown
180X8
200X6
220X4
220X3X2 sets
220X2X3sets
180X10
Notes: It's an ego thing just want to get back to 225 on the bench and I'll bake there.
After my recent experience I'm sold on a steady diet of weight training and keeping the cardio as a side dish. It's also good to keep in mind that losing weight will only make you smaller while weight training will change the shape of your body.Quote:
Originally Posted by Buckfever
4/6/16 p.m.
Standing Overhead Press
95X8
135X2X4 sets
135X1,2,1
115X4X4sets
Curls
70X10
90X6
110X3
90X6
90X4X5sets
Tricep Pressdowns
70X10
85X8
100X3
85X6X3 sets
85X5,6,6
Weighted Incline Abs
25lbsX14,10,7
Notes:
Abs are almost back. I haven't pressed 135 in years so I wanted to try it, needed more volume so the drop down set. I'll tell you I'm not crazy about these double upper body workouts. By the time I got to arms I was dragging. I want to see if I can cut out of work early on Tuesdays and spread it out a little.
I think you are right on point with this.Quote:
Originally Posted by Buckfever
4/8/16
Squats
135X10
185X10
225X8
245X4X4sets
245X3X7sets
Notes:
Deep in the hole. Ran out of time, calves later.
4/8/16
Calve Press
250X10
270X10
290X8
310X6
330X6
350X4,4
Other Calve press machine
110X12,12
Notes:
So this morning I couldn't finish because an older gentleman decided to park his arse on the leg press machine for 10+ minutes and my daughter needed the car. This afternoon I go back and it was free so I go at it. I'm not hogging up the machine I do my set and get off and rest giving others an opportunity to get on. Well this guy I guess figured I had gotten in enough sets so he gets on and sits on it not letting me work in. I suppose he was pissed that I was doing so many sets and he felt that I was hogging it. Anyway I just switched over to the other machine got a few more sets in and left. This morning I was squatting and a guy asked how many sets I had left and I said lots but please work in and eventually he did. When I was done he thanked me and I said that I actually prefer when someone works in and he agreed that he found it to be better. But I've noticed that this isn't something that is well received here, which strikes me as strange. Fortunately as I'm getting stronger and making more of a presence on the free weight side guys are talking to me and are more accommodating.
There's been several times when someone asked me how many more sets of squats in the rack, and I offered to share the rack if they would help me swap the plates downwards for their sets. One time, things were made easier when a guy was squatting what I was overhead pressing.
4/10/2016
C.G.Puldowns
180X8
200X6
220X4
240X2X5sets
200X6X3sets
Bench
135X8
185X6
225X2X8sets
205X4X2 sets
205X3X2sets
Notes:
I have no idea why I developed an obsession with pulling the stack on the pulldown machine. It seems a pretty random thing to focus on except that I've never seen anyone do it there, which again seems random as this is not a strength focused gym. I think it's more that I considered it once and knocked down the idea, which forced me to revisit it. And now I want it.
Felt like I sandbagged the Bench workout. It was my first day back at 225 and wanted to make sure I got the 8 sets of 2. Had to add the drop down sets because I just hadn't done enough.
Legs feel well worked from the Squats.
4/12/2016
Standing Overhead Press
95X8
135X3X2sets
135X2X4sets
135X1
115X4X4sets
Barbell Curls
70X8
90X6
110X3X3sets
90X6
90x4X2sets
Tricep Pressdown
70X10
85X10
100X4X3sets
85X8X2sets
85X7
Incline weighted abs
25lbsX16,9,6
Notes:
Woke up achy and was achy all day. Went anyway got an okay workout. Weight 189.6, still looking at 182, want to be quite a bit leaner.