I worked 'rotating shifts' for three years in my younger days... and man did that suck. Two weeks days, two weeks evening, and two weeks graveyard. Talk about being lethargic. :)
Yeah, I hear you. I have a week on each shift. Except I'm covering mids for someone during my reg day shift week. So right now it's been every other week i'm doing mids.

Get a fitball ;)
Finally catching up on some reading, how you feeling now?? Are you liking push pull better??
Soon as I get the money I plan to get a fitball! Only done push/pull for 2 days but I do feel like I'm getting more of a w/o than before. I think my body responds better to higher volume and frequency. Only time will tell though :)

Too right onthe time will tell.
The only prob with fitballs is how much space they take up :rolleyes:

And the cat punctured the last 2 I had! :(

:wtf: :laugh: Have you got a tiger or something :lol:
Get a good quality one and it shouldnt be able to :hehe:

She's got long claws!! We never trim them LOL

Soon as I get the money I plan to get a fitball

whats a fitball? :scratch: a stability ball?

Hope youve had a great weekend Rock! :)

whats a fitball? :scratch: a stability ball?

Yep same thing AJ ;)

whats a fitball? :scratch: a stability ball?

Hope youve had a great weekend Rock! :)
Hey AJ! Thanks, hope you had a great weekend too. I had a very tiring weekend. Worked 12 hour nights Sat and Sun. Got off work 6am Monday morning and had to be back at work by 1pm for another 8hr shift. Driving to work takes about 1hour :( I haven't been to the gym now since Friday, it's driving me crazy! I tried this morning but I was soooooo worn out I slept until noon. Hopefully I'll be back on schedule tomorrow morning :)

Stick with it buddy ;) you can dooooo eeetttt!! Schedules suck, just do stuff when you can :hehe:

Did I just read in Riss' journal that you are doing a comp ? :thumb:

Yeah Ris, just sucks when I don't get to the gym for extended periods of time. Messes with me head you know?

Hey Gary. Yeah, I plan to do the comp I backed out of last year :) I started out 12 weeks that time, this time I'll start dieting 16 weeks out. Hopefully that will make a difference.

Yes i know, i hate just swapping a day and having to train on a Saturday....
Going to hit the hay, later my man :wave:

Good night, have a good one! I'll get my new phones soon, then I'll give you a call!

Pull 2A-

Reverse Grip Bent Row, 3 sets-
185x8/ 195x6/ 195x5+1

CG Pulldown (palms facing each other), 3 sets-
120x8/ 130x5+1/ 120x6

Racked Deads (4 inches below Knee), 3 sets-
315x6/ 335x4/ 335x4

BB Shrug, 3 sets-
225x10/ 235x8/ 245x6

Seated Leg Curl, 3 sets-
90x10/ 110x9/ 130x8

EZ Bar Curl, 3 sets-
85x8/ 85x6/ 75x6+2

Alt Db Curl, 2 sets-
35x7/ 35x7

Bent DB Raise, 3 sets-
25x10/ 30x9/ 35x6+2

It was an alright w/o considering I've only gotten a few hours of sleep for the past few days. Having trouble sleeping at night now that I'm back on day shift. I'll get there :) Bi's are just fried by the time I get to them and the racked Deads felt like a ton. A little discouraging.

Pull 2A-

Reverse Grip Bent Row, 3 sets-
185x8/ 195x6/ 195x5+1

CG Pulldown (palms facing each other), 3 sets-
120x8/ 130x5+1/ 120x6

Racked Deads (4 inches below Knee), 3 sets-
315x6/ 335x4/ 335x4

BB Shrug, 3 sets-
225x10/ 235x8/ 245x6

Seated Leg Curl, 3 sets-
90x10/ 110x9/ 130x8

EZ Bar Curl, 3 sets-
85x8/ 85x6/ 75x6+2

Alt Db Curl, 2 sets-
35x7/ 35x7

Bent DB Raise, 3 sets-
25x10/ 30x9/ 35x6+2

It was an alright w/o considering I've only gotten a few hours of sleep for the past few days. Having trouble sleeping at night now that I'm back on day shift. I'll get there :) Bi's are just fried by the time I get to them and the racked Deads felt like a ton. A little discouraging.

Rack Deads are fun!! I just started doing them lately!! 335 x 4 is good weight!!! :thumb: I see why you are drained - you're doing 23 sets!! :D

I like rack Deads better than full deads, that's for sure! I'm too lazy to bend ALL the way over, LOL! Today was lower volume too because I'm tired and needed to get ready for work :)

Crap! I was going to go do HIIT this morning but I couldn't get out of bed again! :( I'm not sleeping at night right now, by the time I do I'll be on Mids again.

And then on a different note I have pretty bad sciatica right now on my left side. Can't bend over right now and walking hurts. Oh well, hopefully I'll be able to squat tomorrow.

Man, that suck. If your back is bad, wouldnt it be bad to squat?

Pull 2A-

Reverse Grip Bent Row, 3 sets-
185x8/ 195x6/ 195x5+1

CG Pulldown (palms facing each other), 3 sets-
120x8/ 130x5+1/ 120x6

Racked Deads (4 inches below Knee), 3 sets-
315x6/ 335x4/ 335x4

BB Shrug, 3 sets-
225x10/ 235x8/ 245x6

Seated Leg Curl, 3 sets-
90x10/ 110x9/ 130x8

EZ Bar Curl, 3 sets-
85x8/ 85x6/ 75x6+2

Alt Db Curl, 2 sets-
35x7/ 35x7

Bent DB Raise, 3 sets-
25x10/ 30x9/ 35x6+2


WOW... pretty strong for a chick rock! :funny:

Oops... I think I promised not to do that again. :finger:

Man, that suck. If your back is bad, wouldnt it be bad to squat?
Yeah it does suck, but has that ever stopped me before? LOL. I'll run myself into the ground before I back off. So bring on the squats!!! :laugh:

WOW... pretty strong for a chick rock! :funny:

Oops... I think I promised not to do that again. :finger:
Haha, now I'm not going to feel bad rubbing this in for the next 2 years! :)

Haha, now I'm not going to feel bad rubbing this in for the next 2 years! :)

Well you already said you was still going to tease me so I figure I might as well get my digs in too. :D

I was actually going to let it slide, but now... :)

I guess I'll start to post my meals in here too.

Meal 1- 1.5 cup oats, 40g protein, 2 tbsp PB all mixed up

Meal 2- 1.5 cup oats, 40g protein, 2 tbsp PB, 10 raspberries

Meal 3- 1 hamburger, 4 oz chicken, 1g carb ketchup, mustard

Meal 4- 6 oz steak, Cottage Cheese

Meal 5- 40g protein, 8 fish oil

And I go to bed :)

Take care of your back!! Last thing you need is a major injury :thumb:

Yeah it does suck, but has that ever stopped me before? LOL. I'll run myself into the ground before I back off. So bring on the squats!!! :laugh:
Ok, Mister 'don't work the elbow until its healed' :), you know as well as I do it is a bad idea to do squats with sciatica symptoms.

I've had those same symptoms for several years, and that is the reason I've never deadlifted or gone heavy on squats. What helped me? I know you've heard this before, but strengthening the core, and posterior muscles. Doing crunches, spread eagle sit-ups, hyperextensions, wide stance squats, SLDL's, rack pull's and deadlifts, have basically eliminated my sciatica... Basically the exact same exercises doctor's say to avoid :D.

Tried ringin you twice today :(

Take care of your back!! Last thing you need is a major injury :thumb:
ditto!!!!!!!!!!!!!!!!!!!!!!!! :)

Take care of your back!! Last thing you need is a major injury :thumb:
yeah, that is the last thing I need, LOL. I'll need to see how it does today.

Ok, Mister 'don't work the elbow until its healed' :), you know as well as I do it is a bad idea to do squats with sciatica symptoms.

I've had those same symptoms for several years, and that is the reason I've never deadlifted or gone heavy on squats. What helped me? I know you've heard this before, but strengthening the core, and posterior muscles. Doing crunches, spread eagle sit-ups, hyperextensions, wide stance squats, SLDL's, rack pull's and deadlifts, have basically eliminated my sciatica... Basically the exact same exercises doctor's say to avoid :D.
Haha, LOL. I'm better at giving advice than following it :) If I didn't w/o when something on my hurt I'd never w/o. :laugh:

I can't find where to do spread eagle sit-ups in my gym. You need to hook your feet under something right? Do you bend your knees some or keep completely straight?. My sciatica was doing great during the lifting part these last few months, I think the sprints is where I felt it come on :(

Tried ringin you twice today :(
Sorry buddy, With my weird work schedule I turn our home phone off when I try to sleep now and I keep forgetting to flip it back on, LOL!! I got your message this morning after I read this post. I'm on Mids next week and hopefully I'll have my cell phone then. That'll be a good time to try and talk.

ditto!!!!!!!!!!!!!!!!!!!!!!!! :)
Thanks Tank! I got your PM yesterday, thanks. I'm going to try the pudding this weekend and I'll try it with milk. I forgot I'm not cutting right now so I can have dairy, LOL. I keep forgetting :)

Well, good news. Today was not Squat day, it was Hack squat day. The Hacks went fine, no pain. But when I go to the leg press I couldn't lock out with my left leg because of the pain :( Oh well. Got through the sets anyway best I could.

Oh, and when I highlight a weight, that's an increase in weight or reps since starting the program.

Incline BB Press, 3 sets-
175x8/ 175x8/ 175x5

Flat DB Press, 3 sets-
75x8/ 75x8/ 75x7

Incline Flye, 1 sets-
30x12

Hack Squat, 3 sets-
100x8/ 110x8/ 120x8

Leg Press, 3 sets-
450x9/ 500x8/ 540x8

HS Military, 3 sets-
140x8/ 180x8/ 180x5 1/2

Cable Side Lateral, 2 sets-
35x10/ 40x6

Behind Head DB Ext, 2 sets-
50x10/ 65x7

Pressdown, 2 sets-
120x6/ 100x8

Sitting Calf, 2 sets-
100x15/ 110x12

Donkey Calf, 2 sets-
100x15/ 110x13

Oh, and Lisa sat down and had a "concerned" talk with me about my program and gaining weight. :( Hmmmmm... she says she's concerned about my health but I wonder if she's concerned more about my waist size, LOL! :)

Oh, and Lisa sat down and had a "concerned" talk with me about my program and gaining weight. :( Hmmmmm... she says she's concerned about my health but I wonder if she's concerned more about my waist size, LOL! :)

Haha......Funny!!

Why are you "locking out" on leg press anyway ?? That's too much pressure on your joints if you are "truely" locking out (IMHO)

Not a full lockout but close to it. I just can't extend my leg far enough to get a good squeeze if you know what I mean.

Not a full lockout but close to it. I just can't extend my leg far enough to get a good squeeze if you know what I mean.

Good to hear you are not completely locking out :thumb:

Food for today-

Meal 1, pre w/o- 1.5 cup oats, 40g protein, 2 tbsp PB

ICE During w/o

Meal 2, post w/o- 1.5 cup oats, 40g protein, raspberries

Meal 3- 1 Low fat hamburger on a low carb wheat roll. Ketchup/cheese/mustard

Meal 4- 1 hamburger, 4oz chicken, ketchup, mustard

Meal 5- steak, cottage cheese

Meal 6- 40g protein, 8 fish oil caps

How much do you weigh now?

I started a M1T cycle last Tue. When I weighed in the morning I was 215. I haven't weighted since, but I but I'm up some since I'm stacking with 4AD too.

How big is your waist? BF%?

Don't know BF, but I can still wear loose fitting 34's and for dress clothes it's 36. I think she's afraid with my new job I'm sitting around eating pizza all night (which I don't do) and will end back up where I was.

I see you're using ICE . How's it doing for you?

Just started it again. I love it. It really helps get through high volume w/o's!

does Lisa know you eating healthy though and want to gain muscle(not fat). ?

She knows, but she thinks I'm secretly eating pizza at night at work LOL! How funny is that. And I swear I'm not! But for the food I am eating I think I'm a bit larger than I should be too....

Didn't want to go to the gym today. But went and of course was happy once I got there.

Bent Row, 3 sets-
195x7/ 195x6/ 195x6+1

Pulldown, 3 sets-
130x8/ 130x6/ 130x6

CG Cable Row, 1 set-
120x9

Reverse Pec Deck, 3 sets-
135x8/ 150x7/ 150x7

DB Shrug, 3 sets-
120x8/ 120x7/ 120x6

Lying leg curl, 3 sets-
120x8/ 130x8/ 130x6

SLDL, 3 sets-
205x8/ 225x7/ 225x6

Incline DB Curl, 3 sets-
35x8/ 35x8/ 35x8

Preacher curl, 2 sets-
55x15/ 55x10

Hammer Curl, 2 sets-
35x7/ 35x7

A couple of the highlighted are my PB's ever, not just this w/o. So I'm pretty stoked about that! :D

Hey Rock,


I wanted to thank you personally (well, almost) for your kind words in my journal and I am going to continue reading yours as soon as this thing blows over (literally)...

Have a great day :thumb:

Hey thanks Tony!! I'm still reading yours as well, sounds like you had 2 days of the best kind of w/o- Manual Labor!! :) Good luck.

Alright, I'm afraid I have too many sets here or something. I don't want to go over an hour of training (I'm right up to like 59min now) but I still want to get my forearms worked also. See anything I should be cutting out?

Hey great workout, congrats on reaching some new PB's... that always is a great feeling! :)

I always feel better once I get to the gym.

Nice PBs!!! :thumb:

Hey great workout, congrats on reaching some new PB's... that always is a great feeling! :)
Thanks Kerry! Yeah, I feel good about hitting PB's of course :D How's it going today?! I've decided not to go to work at the hospital anymore. I'm getting more than enough hours at my other job and I need a break :)

I always feel better once I get to the gym.

Nice PBs!!! :thumb:
So do I if I wear a tank top, LOL. The gym is so freaking hot if I wear a reg shirt when I feel like I felt I end up getting nauseous and feeling worse before long! Took me a few times before I figured that out :D

Your one of the 'tank top' guys huh? Pfft..

Oh and nice PR's :)

Thanks Kerry! Yeah, I feel good about hitting PB's of course :D How's it going today?! I've decided not to go to work at the hospital anymore. I'm getting more than enough hours at my other job and I need a break :)

I'm doing great thanks... just got back from training legs.
What's your other job?

Your one of the 'tank top' guys huh? Pfft..
Oh, and your one of those that does the sports bra?!? Pffft... :laugh:

I'm doing great thanks... just got back from training legs.
What's your other job?
I'm like (or was) an EMT in an Emergency Room. So how was legs?

Nope, regular t-shirt. And soon to be an IronMagazine T :cheeky:

Nope, regular t-shirt. And soon to be an IronMagazine T :cheeky:
I'm sorry, could you say that in french please :p

I'm like (or was) an EMT in an Emergency Room. So how was legs?

Awesome... a strong one for me. :D

I saw! Very impressive!!

Thanks... nice to train legs and NOT feel nauseous for once! lol

Well your legs never make ME feel nauseous, LOL :)

I'm sorry, could you say that in french please :p

Non, le tee-shirt régulier. Et bientôt être un IronMagazine T :cool:

Want me to say it in german, spanish, italian, anything your little heart desires :p

Rock,

you're The Man ! Mr. PB !! Looking good !

Want me to say it in german, spanish, italian, anything your little heart desires :p
Damn! Foiled again :D

Rock,

you're The Man ! Mr. PB !! Looking good !
Look who's talking! :laugh:

I can't find where to do spread eagle sit-ups in my gym. You need to hook your feet under something right? Do you bend your knees some or keep completely straight?. My sciatica was doing great during the lifting part these last few months, I think the sprints is where I felt it come on :(
It's hard to explain, but I use a Hammer Strength Hanging Leg Raise machine. It has a support bar that is just the right height. I lay on the floor and hook my feet under it and bend at the knees. I hold a medicine ball to my chest.

The back problems I have were without question brought on by long distance running. Too much pounding on the spine...

How much do you weigh now?
Weighed this morning- 222lbs. And I have one of those BF weighers (which I don't put much stock in but would prob agree with it on this one) which said BF was at 20%. If that's true, then I've put on about 10lbs LBM since the comp.

Thanks JD. I'll try to find something here at home to hook my feet under! All else fails there's always Lisa :D

Yesterdays Meals-

Meal 1, pre w/o- 40g protein, 1.5 cup oats, 2 tbsp PB

Meal 2, post w/o- 40g protein, 1.5 cup oats, strawberries

Meal 3- 1 Thomas Jefferson muffin, 1 slice chedder cheese, 1 tbsp Diced Tomatoes, 1 can of tuna, 2 tbsp Mayo

Meal 4- 40g protein, 6 fish oil

Meal 5- 4 1/2 slices of Papa Johns Pizza (Cheat meal, very proud of myself. I usually eat 1.5 pizzas but I forced myself to only eat that.)

Meal 6- 1 cup protein pudding (Thanks Tank!) 7 fish oil.

Hey rock, I am curious how do you feel overall about P/RR/S? Thanks bro.

Yesterdays Meals-

Meal 1, pre w/o- 40g protein, 1.5 cup oats, 2 tbsp PB

Meal 2, post w/o- 40g protein, 1.5 cup oats, strawberries

Meal 3- 1 Thomas Jefferson muffin, 1 slice chedder cheese, 1 tbsp Diced Tomatoes, 1 can of tuna, 2 tbsp Mayo

Meal 4- 40g protein, 6 fish oil

Meal 5- 4 1/2 slices of Papa Johns Pizza (Cheat meal, very proud of myself. I usually eat 1.5 pizzas but I forced myself to only eat that.)

Meal 6- 1 cup protein pudding (Thanks Tank!) 7 fish oil.
I am drooling over your diet :grumble: bastard
How are ya buddy, it was great chattin with you. Need to do it again soon ;)
Forgot to find out the number for you to ring, will do tomorrow :)

Hey Pete, good talking with you too! Here is the link to my new journal- My Journal (http://www.ironmagazineforums.com/showthread.php?t=36117&page=1&pp=30)