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BACK IN THE DAY - An attempted return


(Click here to view the original thread with full colors/images)



Posted by: The Monkey Man

11JN051250


Stats Today = 34 / 6'0 / 208


This Journal will incorporate many things,
but mostly it's about beating Father Time...
It's a tough fight, but I'm taking this round!!!

Here is a breakdown of my former glory...


All time Body weight @ 11%bf = 227 - '2000'
All time Bench (Comp-style) = 340 - '1998'
All time Squat (Comp-style) = 545 - '1999'
All time Dead Lift (Comp-style) = 590 - '2000'
(BW in 1999 was probably about 219-220lbs)


Max pushup in 2 min = 102 - '1993'
Max sit-up in 2min = 111 - '1993'
Max chins in 2min = 62 - '1993'


Fastest (2mi) 3200 meter run = 10:17 - '1993'
Fastest (3.2mi) 5000 meter run = 17:08 - '1992'
Fastest 10 mile run = 01:02:?? - '1992'
(BW in 1992-1993 was probably in between 145-165lbs)


With my advanced age and inferior conditioning. ------
These are all seemingly impossible levels to achieve...


Since the events listed are aerobic and anaerobic in nature,
they will negate each other, if practiced with great effort,
so my goal is to just

"Turn up the juice and see what shakes loose"


Stick around, you may get a chuckle!


Posted by: Archangel

I'll ride the journey with ya Brother Monkey!!! Go for it!!!


Posted by: goandykid

howd the race go? It was today right?


Posted by: The Monkey Man

Quote:
Originally Posted by goandykid
howd the race go? It was today right?
http://www.ironmagazineforums.com/sh...90#post1030990


Posted by: goandykid

o awesome, congratulations


Posted by: The Monkey Man

SUN 12JN051300
27days healed




Legs today...
I want to go light as my hernia patch is somewhat aggrevated from running...

(60sec rest ITVL on all today)




Leg Xtension
temp= 2/0/3, start at bottom

100x10

110x9

120x6.5

130x5




Seated Curl

temp= 2/1/3, start at top

80x12

90x11

100x9

110x7




Squat (yes squat)

temp= 3/1/2 start at top (comp squat just below parallel)

65x12

85x10

85x7

85x7




DB Lunge onto 1/2 Ball + Shoulder Press

temp= L-3/press/2, R-3/press/2... (Press tempo= 1/0/1)

5x7

7.35x6

10x5

10x4 = OMFG (Rubber)




DB side lunge, from center, step out, then lunge, and back

Tempo= L-2/1/1, R-2/1/1

BWx6

BWx6

5x5 = F-ing toast

There is no way I could Tempo anything but 1 on the CNTC,

I couldn’t have recovered from it
This sucked!... (I’ll try to add the press next week)




Stretch 90 sec each

Quad, Ham, Oblique (twist), Glute, Dn Dog (These r kinda scarey)




The toughest thing about the workout is all the counting and every thing

I guess I will adjust to it being 2nd nature…
(But, Damn P-funk again anyway, putting all these ideas in my head)


Posted by: The Monkey Man

13JN051630

( [rest] )

Hammer Strength Incl
Temp = 4/1/3 [60]
90x8
100x6
110x6
110x5

Techno Seated Chest Press
temp= 4/1/3 [60]
100x5
110x5
120x5

Dips
temp= 3/1/2 [60]
x4.5
x4
x3???? Hit the wall, big time!?

Single arm standing incl cbl fly
temp= 3/1/4 [30]
20x12
30x7
40x5
This one is tough on stabilization of trunk and legs

Double Arm standing cbl Fly
temp= 1/0/1 [30]
60x9
60x8

Over head seated, cambered bar, french press
temp= 2/1/1 [30]
65x6
65x6
65x5
65x3

Felt like a lot of work, even with little weight!!

BTW, my legs are on fire from Yesterday...
Side lunges!?!??


Posted by: yellowmoomba

Hey MM -

Smart move trying to implement some of the things P-Funk does....So - are you looking to get faster or stronger or leaner ???

All of the above would be nice - eh ??




Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
Hey MM -

Smart move trying to implement some of the things P-Funk does....So - are you looking to get faster or stronger or leaner ???
All of the above would be nice - eh ??
Yes, the training that GG & P are doing right now sounds like fun...
I even put a call in to my olympic lift guru gal pal...
So I can get some power training help when I get a little stronger

Right now I'm just using P's super anal tempo control,
to get a burn from my WO's without using heavy weight...
(and it works)

The temp= x/x/x [xx] are the key areas to watch
on these WO's, for the next couple weeks

I have 3-4 weeks to build slowly back up, in which,
my goal is to put the training, and the diet under a microscope

I would like to note
I have not buckled down my training and diet like this,
since 1998-99!?!?


Posted by: The Monkey Man

13JN05 - Food

Meal1-0615
4 eggbeaters
8oz ground turkey w/2tbsp salsa
16oz fresh veg-juice

Meal2-0800
1cup oats
1 dannon lite yogurt

Meal3-1000
8oz Grilled Chk Breast
2 Cups Green Grapes

Meal4-1130
baby spinach & romaine salad
1/4cup ea, jumbo blueberries+red rasberrys
7.06oz CL tuna + tbsp redhot

Meal5-1430
1 Golden Apple
1 Nature valley Fruit&Nut bar

WO-1630

Meal6-1730
41g Protein Power
1/4 banana
2 strawberry

Meal7-1830
10oz trimmed sirloin
2 small flour tortilla
2 serv Hommus
16oz fresh veg-juice

meal8-2230
41g Protein Powder
3tbsp NPB


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
Yes, the training that GG & P are doing right now sounds like fun...
I even put a call in to my olympic lift guru gal pal...
So I can get some power training help when I get a little stronger

Right now I'm just using P's super anal tempo control,
to get a burn from my WO's without using heavy weight...
(and it works)

The temp= x/x/x [xx] are the key areas to watch
on these WO's, for the next couple weeks

I have 3-4 weeks to build slowly back up, in which,
my goal is to put the training, and the diet under a microscope

I would like to note
I have not buckled down my training and diet like this,
since 1998-99!?!?
Sounds good MM! I'll be watching


Posted by: The Monkey Man

TUES 14JN051700

Cardio

Walk 0.5mi
Run 3.0mi

Pushup
3 sets - failure

Crunch
3 sets - failure

I was going to hit some calisthenics, but my legs are completely shot
Sundays workout did some serious damage???


Posted by: The Monkey Man

TUES 14JN05 - Food

Meal1-0615
4 eggbeaters
8oz ground turkey w/2tbsp salsa
16oz fresh veg-juice

Meal2-0800
1cup oats
1 dannon lite yogurt

Meal3-1000
8oz Grilled Chk Breast
2 Cups Green Grapes

Meal4-1130
baby spinach & romaine salad
1/4cup ea, jumbo blueberries+blackberrys
7.06oz CL tuna + tbsp redhot

Meal5-1430
1 Golden Apple
1 Nature valley Fruit&Nut bar

WO-1700

Meal6-1800
10oz trimmed sirloin
2 small flour tortilla
2 serv Hommus
16oz fresh veg-juice

meal7-2200
41g Protein Powder
3tbsp NPB

Not too happy about skipping the post WO shake...
But I was so blasted, It didn't even occur to me to do
anything but take a shower...

No excuses... Must consume... Do not forget...


Posted by: shiznit2169

hey MM, how are those egg beaters? I stopped by the grocery store today for some eggs and i saw the egg beaters and was wondering if they are any good? Are they similar to egg whites? Is it easier to make and quicker than boiling the eggs? Give me the scoop.


Posted by: The Monkey Man

Well they come in a carton, so unless you have an egg steamer or poacher you are SOL (no hardboil)

they supposedly have more cals than whites, but are lower in Cholest
than whole eggs...

The reason I am using them is that real eggs really upset my system

I don't know if you've noticed I only eat 4 per day, which is strictly
small time in these circles...

I am hoping to adapt my system to more, but only time will tell...

I haven't even finished Crunching down #'s on this diet yet

posted the 3's for some of the food I have processed here...

http://ironmagazineforums.com/showthread.php?t=49177
Bottom of page


Posted by: CaptainDeadlift

Quote:
Originally Posted by shiznit2169
hey MM, how are those egg beaters? I stopped by the grocery store today for some eggs and i saw the egg beaters and was wondering if they are any good? Are they similar to egg whites? Is it easier to make and quicker than boiling the eggs? Give me the scoop.
Egg beaters are good for scrambled eggs or omelets. They are not the same as egg whites and have a different taste. I prefer egg beaters over the whites. You can't hard boil egg beaters since it's liquid. Egg beaters can also be used in a recipe in place of eggs.


Posted by: The Monkey Man

WED 15JN051640

Tempo for all today = 1/1/2 [60]

Chins w/BW
x8
x8
x5
x5 (almost dead)

Hmr Str Iso Row
180x15
270x6
270x5
100x7

Techno UPR BCK
70x11
80x10
90x8
100x7

DB Row
60x11
60x10
60x9
60x7

This whole thing took about 35min!?


Posted by: The Monkey Man

15JN05 - Food

Meal1-0630
4 eggbeaters
8oz ground turkey w/2tbsp salsa
16oz fresh veg-juice

Meal2-0830
1cup oats
1 dannon lite yogurt

Meal3-1000
8oz Grilled Chk Breast
2 Cups Green Grapes

Meal4-1130
2 cup baby spinach
1/4 cup ea, jumbo blueberries+rasberrys
7.06oz CL tuna + tbsp redhot

Meal5-1430
1 Golden Apple
3oz roasted almonds

WO-1640

Meal6-1700
41g Protein Power
1/2 cup oats
1/4 banana
1/4 cup frozen strawberry

Meal7-1845
10oz trimmed sirloin
2 small flour tortilla
2 serv Hommus
16oz fresh veg-juice

meal8-2200
41g Protein Powder
4tbsp NPB

Macro Totals
Cal = 4141
Totfat = 178.6
Sod = 3.6g
Carb = 292.7
Sug = 122.7
Pro = 433.4

(The only thing not included in this is the Veg Juice,
which will be all carbs from sugar (my guess)


Posted by: Archangel

Good lookin w/o there Brother Monkey!!!


Posted by: yellowmoomba

You eat well MM!! I'm coming over!


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
You eat well MM!! I'm coming over!
If I'm gonna catch up to you, I gotta


Posted by: yellowmoomba

I think we are in the same boat


Posted by: The Monkey Man

THURS 16JN051640

Walk 0.5 @ 4.0
Run 3.5 @ 6.4 <--- Felt Great!

DB SHLDR PRS
1.5/1/2 [60] - For all today
40x15 - warmup
50x10
50x8
50x7 -

DB SIDE LATL
15x12
15x13
20x10
20x7

STD CLS GRP MLTY PRS
95x8
95x7
95x4
95x5 <--- Lost the tempo on this one to save the rep

Felt like Dynamite today...
3.5 miles + A few sets of delts
(This was the first day I felt my training was worthy of my diet)

Bad news...
When walking from my car into the gym...
Felt a weird throbbing pain in my R/knee, just above the cap
After stretching and the warmup walk, it went away!?!?

I do not like when mystery pains show up unannounced
We'll see what happens

Diet Today -- Same as yesterday


Posted by: yellowmoomba

Take care of that knee.....

How 'bout thoses PISTONS!!!???


Posted by: The Monkey Man

17JN05 - Food

No WO today 12hrs of hell in the office,
need sleep to suppress cortisol


Meal1-0630
4 eggbeaters
8oz ground turkey w/2tbsp salsa
16oz fresh veg-juice

Meal2-0830
1cup oats
1 dannon lite yogurt

Meal3-1000
8oz Grilled Chk Breast
2 Cups Green Grapes

Meal4-1200
2 cup baby spinach
1/4 cup ea, jumbo blueberries+rasberrys
7.06oz CL tuna + tbsp redhot

Meal5-1500
1 Golden Apple
3oz roasted almonds

Meal6-1715
55g Protein Powder
5tbsp NPB

Nap 1.75hr

Meal7-1930
12oz Trimmed Ribeye
3/4 baked potato
6 grilled shrimp
Sm House Salad w/1tbsp ranch drsg


Posted by: The Monkey Man

SAT 18JN051100

CHINS
1/1/2 [60]
BWx10
x9
x5.5
4.5

CBL PRCHR CURL
2/1/2 [60]
#6x10
#6x7
#6x6
#6x4.5
#4x6.5

CLOSE GRIPS
1/1/2 [60]
115x14
135x10
155x6
155x5
115x7

UPRIGHTS
2/1/2 [60]
65x13
85x11
95x8
95x6
75x7 = Tapped

STR BR CURL
1/1/2 [60]
65x8
65x6.5
65x6
65x5

STNDG OVRHD FRNCH PRS
1/1/2 [60]
65x12
85x10
95x4 - Hit the wall
75x6

DB LATL RAISE
1/1/2 [60]
15x13
17.5x10.5
20x7
25x4
15x6 - Tapped

Elevated (feet)
Upside Down
Pushup
2/1/3 [60]
BWx10
BWx7
BWx5
BWx3.5

PUSHUP
4 sets fastest speed, to failure
Using (Blue) Aerobic Band
These were x-tra tough on my core,
because I wrapped the band around my sternum one full loop for xtra resistance... This placed downward drag on my midsection, lighting up the entire back of my body


Posted by: The Monkey Man

18JN05 -- FOOD

Meal1-0930
4 eggbeaters
10oz ground turkey w/2tbsp salsa
16oz fresh veg-juice

Meal2-1030
55g Protein Powder
1 Banana
5tbsp NPB

WO-1100

Meal3-1230
41g Protein Powder
1/2 cup Oats
1/4 Banana
1/4 FZN Strwbry

Meal4-1500
12oz CL Tuna
1Cup wild rice
16oz Veg-Juice

Meal5-1700
(Snack)
1cup grapes
4tbsp NPB on WW bread

Meal6-1900 @ BWW
Lrg Grilled CHK Salad w/2tbsp FF ranch
6oz xtra Grllchk
60% a basket popcorn shrimp
(Bad, but the kids didn't eat it all, so I couldn't let it go to waste)

2100= 16oz Veg-Juice

Meal7-2200
55g Protein Powder
5tbsp NPB


Posted by: The Monkey Man

SUN 20JN050900

Walk 0.5 @ 4.0
Run 3.5 @ 6.3

Training w/GF today so rest periods are increased

Squat w/Dumbell Shoulder Press
4/1/2 [120]
(Press performed simultaneous to squat)
4 sets - 15x10

Lunge onto 1/2 Ball
3/1/2 [120]
40x8
50x9
60x7 - Balance= gone at this point

Squat on basic balance board
3/0/0.5 [60]
Concentration here on explosion from bottom
40x12
50x10
50x9

Side Lunge
3/1/0.5 [60]
3 sets - BWx10
Concentration here on explosion from bottom

Not a deep tissue strength WO, but still great for the foundation of one


Posted by: The Monkey Man

MON 20JN051630

Bench
2/1/1 [120]
135x15
185x8
225x5
265x1 <--- (raw max)
225x3.5
185x6.5

DB INCL PRS
3/1/2 [120]
70x12
80x10
90x6

DB INCL FLY
3/1/2 [120]
35x12
45x8
50x7
50x6

CLOSE GRP MLTY PRS
3/1/2 [60]
95x10
95x7
95x5.5 -


Posted by: The Monkey Man

TUES 21JN050525

WALK - 0.5mi
RUN - 3.0mi


Posted by: The Monkey Man

TUES 21JN051700
CBL PRCHR CRL
1/1/2 [60]
#6x10
#7x7
#7x5
#7x3.5

STNDG STR BR CRL
2/2/2 [60]
65x8
85x6
85x5
85x4.5

1 ARM HMR CNCTRN CRL
2/1/2 [60]
30x7
30x6
30x6
30x6

STR BR SKLZ
60x15
80x10
90x8
90x9

KEISER SEATD DIP
200x16
250x11
275x8
300x6

STNDG OVRHD FRCH PRS
65x15
95x18
95x5
95x7
95x5 ---


Posted by: The Monkey Man

21JN05 - Food

Meal1-0630
4 eggbeaters
8oz ground turkey w/2tbsp salsa
16oz fresh veg-juice

Meal2-0830
1cup oats
1 dannon lite yogurt

Meal3-1000
8oz Grilled Chk Breast
2 Cups Green Grapes

Meal4-1130
2 cup baby spinach
1/4 cup ea, jumbo blueberries
7.06oz CL tuna + tbsp redhot

Meal5-1500
1 Golden Apple
3oz roasted almonds

WO-1700

Meal6-1820
41g Protein Power
1/2 cup oats
1/4 banana
1/4 cup frozen strawberry

Meal7-1915
10oz trimmed sirloin
1.5 small flour tortilla
2 serv Hommus
16oz fresh veg-juice

meal8-2200
41g Protein Powder
4tbsp NPB

Macro Totals
Cal = 4589
Totfat = 178.6
Sod = 4.2g
Carb = 454.9
Sug = 214.7
Pro = 448.8


Posted by: The Monkey Man

THURS 23JN050535

Cardio:

Walk 0.5
Run 2.5

(Had to use bathroom after mile2 so headed for home)
I need 3.5 miles... always, to graduate to 4.0 miles


Posted by: The Monkey Man

THURS 23JN051645

CHINS
1/1/2 [60]
BWx11
x9
x7
x4 ?

DB ROW
1/1/2 [60]
60x10
70x10
80x10
90x7

KEISER BI-LATL ROW - EX
1/0/2 [60]
120x15
160x9.5
190x5.5
180x6

SEATD CBL ROW (Wide Pronated grip)
1/0/1 [60]
#8x12
#9x10
#10x10
#11x7

DB SHRUGS
2/1/2 [60]
50x10
55x10
60x10

Macro Totals
Cal = 4589
Totfat = 178.6
Sod = 4.2g
Carb = 454.9
Sug = 214.7
Pro = 448.8


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
THURS 23JN050535

Cardio:

Walk 0.5
Run 2.5

(Had to use bathroom after mile2 so headed for home)
I need 3.5 miles... always, to graduate to 4.0 miles
I would have peed behind a bush

4600 cals ...!!! That's alot!


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
I would have peed behind a bush

4600 cals ... That's alot!
Didn't have to pee

4600 gets me this...



Posted by: The Monkey Man



PIC DATES = 30MY05 - 24JN05

14 Days after race for the cure...

Starting to see some separation in the muscles...
Chest filling over into bi's
Legs, Traps-need big work



Posted by: The Monkey Man

FRI 24JN051645

Bench
2/1/3 [60]
135x10
185x7
205x4
205x4

SETD MLTY PRS (Behind)
1/1/3 [60]
95x12
115x7
135x4
135x3----

HMR STR DCLN PRS
1/1/3 [60]
180x14
230x8
270x4
230x4
180x7

ARNOLD PRS
2/1/2 [60]
40x15
45x9
50x5
50x7----

DIPS
0.5/0/2 [30] (all w/BW)
x7
x8
x6
x5
Concentrated on speed w/these out of the hole

Starting to feel natural test highs and adrenaline surges
this a good sign (the diet)

I guarantee no more than 4 more weeks, I will plateau
let's hope progress continues


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
Didn't have to pee

4600 gets me this...
Oh.....!!

Nice work!! You are really leaning up.



Posted by: The Monkey Man

SAT 25JN050735

Cardio:

WALK 0.5mi
RUN 3.5mi

Thermometer outside said 83F when I left @ 07:35
was 87F @ 08:15 when I got back!!??!!?

... It's freakin hot... Sweat my ass off


Posted by: joesmooth20

looking solid bro, good job on the progress.

hey you live in India? what the heck is it like there? I've always kinda wondered just
haven't had the opprotunity to go there yet.


Posted by: The Monkey Man

Quote:
Originally Posted by joesmooth20
looking solid bro, good job on the progress.

hey you live in India? what the heck is it like there? I've always kinda wondered just
haven't had the opprotunity to go there yet.
If you go, stay away from cities,
treat it like a camping trip and U will B ok

It is Not like America


Posted by: joesmooth20

I heard there is allot of hot women there, how true is this? don't you live in a big city?


http://www.aneki.com/beautiful.html


Posted by: The Monkey Man

Quote:
Originally Posted by joesmooth20
I heard there is allot of hot women there, how true is this? don't you live in a big city?


http://www.aneki.com/beautiful.html
...


Location:Southern Asia, bordering the Arabian Sea and the Bay of Bengal, between Burma and Pakistan Population:1,065,070,607 (July 2004 est.) Capital:New Delhi GDP per capitaurchasing power parity - $2,900 (2004 est.)



1 out of 1,065,070,607...
Not a good ratio

No more talk of this


Posted by: The Monkey Man

MON 27JN051715

All Today @ 1/1/3 [60]

Bench
135x12
185x9
205x6
205x4

Incl DB
70x13
80x8
80x8
80x6

TECHNO CHEST
150x6
150x6
150x4
130x5??

Sw-BL INCL DB FLY
30x15
45x8
45x9
45x7


Posted by: The Monkey Man

Ahhh... So Freakin Lazy

28JN051700

CARDIO

Walk 0.5mi
Run 3.8mi

I decided, I needed to blow off steam after work today...

Took off north of my house w/sunny skies, to jog down the dirt road which runs behind my sub...

about 2 miles from home it starts to sprinkle...

about a minute later the sky falls on me...

Lightning crashing, HUGE thunderclaps...
Running through rivers of mud at this point...

Then as soon as I get back in the neighborhood on concrete,
it all stops... I never knew nylon clothes could get so heavy

If it wasn't for the mud,
and the pickup trucks blazing by me throwing up road-splatter

It would have been fun


Posted by: The Monkey Man

WED 29JN050730

All sets and reps @ 1/1/2 [90], this WO

TECHNO SEATD LEG CURL
100x16
120x13
140x56
150x5

TECHNO EXTENSION
60x12
80x10
100x6
100x8

Knees a little stiff @ the start of these...
All reps = STRICT, STRICT, STRICT, for these two motions


SQUAT
95x13
115x13
135x11
155x9 -->

(Feel lke such a wuss not getting more weight up)

DB FWD LUNGE
(onto 1/2 ball)
25x8
30x7
35x6 <-- out of shoulder stamina
(switch to str bar)
90x10

LEG PRS
240x12
300x14
360x11 ...
Holy Sh#t, that last set burned,
(Not used to that motion)

quad stretch
ham stretch
groin stretch
trunk twist stretch


Posted by: The Monkey Man

WED 29JN051600

CHINS
1/1/2 [90]
x9
x6
x5.5
x6 <--- Stuck this one

KEISER BI-AX UPR BACK
1/0/2 [90]
120x13
140x11
160x10
180x10

SETD CBL ROW (close grip)
1/1/2 [90]
#10x12
#11x8
#12x6
#12x5.5

UNDRHND CLOSE GRP CHIN
1/1/2 [90] (BW)
x8
x5
x5.5
x4.5

Good effort, felt like my back is going to repond today


Posted by: yellowmoomba

How's the repaired hernia feeling?? Are you going to start doing deads??


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
How's the repaired hernia feeling?? Are you going to start doing deads??
Yes I feel like paper-man

All two dimensional

The deads will begin 1st leg workout after recovery week 8

I need the natural test surge as well


Posted by: The Monkey Man

THURS 30JN051730
TEMPO'S 1/1/2 [90] TODAY

STDG STR BAR CURL
65X11
85X10
95X7
95X6

SKULZ
60X16
80X13
100X10
110X5.5 =(Lost strength in wrist/grip, had more tricep power)

ICARIAN PREACHER MACH
70X13
90X9
110X6
110X6

CLOSE GRP BNCH
135X12
155X10
185X6
185X6 (TOTAL FOCUS!)

STDG DB HMR CURL
30X11
35X10
40X8
40X7

SETD SW-BALL CBL TRI PRS
40X16
60X12
80X6
80X5.5 --> Balance a bitch here
50X10

Loads of whole body stretching and Yoga movement


Posted by: The Monkey Man

FRI 01JL051715
1/1/2 [90]

DB SHLDR PRS
30X22
40X16
50X12
60X9
70X5.5

UPRIGHTS
95X12
115X9
135X5 <---LITTLE SLOPPIER THAN I WOULD LIKE
95X11

ICARIAN SIDE LATL RAISE MACH
20X15
40X13
60X7
70X5 <--- HIT THE WALL

SMITH MLTY PRS (BEHIND)
90X12
110X7
110X5
110X5 <--- GREAT FOCUS, BUT NO STRENGTH

45deg FR-SIDE DB RAISE
20X11
25X5
25X6
22.5X6
15X7 <--- NOTHING LEFT!?


Posted by: The Monkey Man

WED 06JL051645

Tempo for all today = 1/2/2 [90]

DB Bench
60x17
70x13
80x10
90x6

DB Incl
70x13
70x10
80x6
80x7 <---

HMR STR DCLN
180x8
200x6
200x6
220x6 <---

STDG INCL CBL FLY
40x10
45x10
50x8
60x6 + 35x7<-- 1/0/1


Posted by: The Monkey Man

THURS 07JL050535
Walk 0.25 Mile
Run 3.0 Mile


THURS 07JL051625

STR BAR CURL
1/1/2 [60]
65x13
85x10
105x5
105x4 - ???

SKULLZ
1/1/2 [90]
70x16
90x13
90x11
90x7

Icarian Preacher Curl
1/1/2 [60]
90x12
110x6
110x6
110x4 -

Close Grips
1/1/2 [60]
135x13
175x5
175x5
175x5 - Little Sloppy Here

STDG HMR CURL
1/1/2 [60]
35x9
40x8
45x6
45x6

Seated Dip MACH
1/1/2 [60]
180x15
255x8
255x8
270x5 + 165x7

Good stretch LWR & UPR
(Didn't stretch after run this AM)


Posted by: yellowmoomba

Whadup MM?? I'm at week 8 of my recovery. The brace comes of next Wednesday. How about you?

BTW - Nice guns in the OPEN CHAT thread


Posted by: The Monkey Man

Feeling good...

Started DL's last week...

Week 9 on Monday...

Having a hard time balancing the Gains in lifting & Cardio

Strength is my key here though...

Need to get with it on Legs more!!

4th of July screwed me also... Ate a bunch of BBQ & Fat stuff


Posted by: The Monkey Man

FRI 08JL051620

CHINS
2/1/2 [90]
x7
x10
x8
x5 <--- STRICT

HMR STR HI-PULL
1/1/2 [90]
180x16
270x11
360x4.5 <--- Too heavy for now (Goal)
320x6.5

Keiser BI-LATL UPR BK
150x12
180x7
190x7
200x6 <--- Dropped the return count on rep 6

DB ROW
1/1/2 [90]
60x12
70x10
80x9
95x6
95x5.5 <---

Supinated Close Grip CHINS
1/0/1 [60]
x6
x6
x4.5
x5 <--- Good Focus


Posted by: The Monkey Man

SAT 09JL051005

Cardio

Walk 0.5 mi
Run 4.0 mi

Started out ok then got really hot...
I've got to get out of bed earlier


Posted by: The Monkey Man

SAT 09JL051300

DB LATL RAISE
1/0/1 [60]
15x8
20x13
20x12
25x7.5
25x7

UPRIGHTS
1/1/2 [90]
85x13
85x12
115x6
115x7

DL w/toe raise
& SHRUG
1/1/1 [90]
135x7
185x6
185x6
185x5
185x3.5 <--- Lost Grip
These were a bitch to keep count of

DB Arnold Press
1/1/2 [90]
40x13
50x10
60x8
70x4 <--- Hit the wall
Oh Well

SW BALL SETD
REAR CBL FLY
1/0/2 [60]
30x6
30x7
25x8
25x6.5 ---> 15x8


Posted by: The Monkey Man

MON 11JL051645

DB BENCH
2/1/2 [90]
85x9
95x7
100x5
100x4.5 <--- My body was crooked on the bench, but I went anyway

HMR STR INCL PRS
2/1/2 [60]
180x6, 5 ,5 ,4.5

HMR STR DCLN PRS
1/1/2 [60]
210x8
230x6
250x5
250x4

30deg PEC CONTRCT MACH
1/1/2 [60]
80x11
110x6
110x5.5
110x5.5

Close Grips
2/1/2 [60]
135x5
155x6
155x5 <--- Hit the wall


Posted by: The Monkey Man

TUES 12JL050515

CARDIO

Walk = 0.5 mile
Run = 3.5 mile

Despite the weather...
(75deg & 80% Humidity @ 0530 in the morning)

Had a great stride this morning

Hope this continues


Posted by: The Monkey Man

THURS 14JL050605

CARDIO

WALK = 0.3 miles
RUN = 3.5 miles

Felt like doo-doo today

Worked 11 hrs on Tues w/ 4hrs sleep & no WO
worked 12 hrs Wed w/ 5hrs last night & no WO

Wasting away... this shit has to stop
The job is taking away my health again

Somethings gonna give

Hope I get my WO this afternoon...


Posted by: yellowmoomba

Damn MM - What kind of work do you do ?


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
Damn MM - What kind of work do you do ?
Data MGT for Auto Eng...



I don't get no overtime either =


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
Damn MM - What kind of work do you do ?
Where are you?

Inside Tips??? -- They hiring?


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
Where are you?

Inside Tips??? -- They hiring?
I do Oracle DBA and SAP BASIS administration on LINUX, UNIX and Windows...I work south of AA so it's a hike for me.

Are you in Troy ?


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
I do Oracle DBA and SAP BASIS administration on LINUX, UNIX and Windows...I work south of AA so it's a hike for me.

Are you in Troy ?
AA?

Clawson south-side, Across the street from Troy
But I live in Macomb, so I hike too far also

You do the Hardcore DBA SH-tuff...

I mostly do transfers, translations, documentation, and some CAD work.
I have it setup so everything is in windows...

Are you in automotive?... again


Posted by: The Monkey Man

FRI 15JL051720

Holy F#ckin sheep $h!t!?!?

I got to WO today

Missed most of the week so I hae do do an all out


CHINS
2/1/2 [90]
x8
x6
x5.5
x5

UPRIGHTS
1/1/2 [90]
95x12
115x7
135x5.5
135x5

BB ROW
1/1/2 [90]
135x13
185x10
205x6
205x6
The 205's were cake on my lats, I just don't have the grip stamina
w/straps I could have buried 275 I think

ARNOLDS
1/1/2 [90]
45x11
55x10
65x6
70x5 !!!!! Tight Too!

HMR STR
HI-PULL
1/1/2 [90]
270x11
320x8
360x5
360x6.5 <---

STDNG MLTY
(front)
1/1/2 [90]
95x11
135x3 <---
115x6
115x5

CBL LATL RAISE
1/1/2 [60]
#3x8, 9, 7, 7

SETD OVR-HD
FRENCH PRS
1/1/2 [90]
70x15
90x7
100x8
110x5 <--- Tapped


Posted by: The Monkey Man

SAT 16JL051015

CARDIO

Raining like hell in SE MI today
I wanted to run stairs and trails this morning, but


Long series of stretches...

WALK = 0.5 mi @4.0
RUN = 3.0mi @ 6.5, 0.5mi @ 7.0, 0.5mi @ 7.8...

Weird running on treadmill = BOOOOOOORING

Felt pretty good though, got some compliments from two of the trainers

Weighed in @ 203 afterward -->

(I don't know how I feel about that)


Posted by: The Monkey Man

SUN 17JL051015

LG XTNSN =warmup
1/1/2 [60]
60x15
80x10
100x12
120x10

FRT SQT
UNCROSSED
2/1/2 [90]
65x10
85x10
95x9
115x6
115x4 <-- OH SHIT

DL's
1/1/2 [90]
135x10
185x10
[120] <--- on the edge of here
225x7
225x8

10 STEP
MULTI-PLANE LUNGE PATTERN-REP
W/ TORSO TWIST

12lb med ball & [90]

warmup = x2 w/o twist

x3
x3
x3
These sucked... I looked like a fool, I have not done the complete
pattern for probably two years, and it showed
I even had to draw the pattern and tape it up on the squat cage
in front of me, because I was losing the step order
(This also means I did not tempo the execution either)

SETD LG CURL
2/1/2 [90]
100x13
120x13
150x7
170x5 --> 100x6

Loads of stretching

I have not used any of the 3 big exercises here (FS, DL, 10stp lunge)
in my WO in over a year!!!! These sucked and are going to
haunt me


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
AA?

Clawson south-side, Across the street from Troy
But I live in Macomb, so I hike too far also

You do the Hardcore DBA SH-tuff...

I mostly do transfers, translations, documentation, and some CAD work.
I have it setup so everything is in windows...

Are you in automotive?... again
I'm in the CEMENT business not automotive (thank god).

Your workouts are looking good Good to see the DL's.


Posted by: The Monkey Man

MON 18JL051645

DB BENCH
2/2/2 [90]
Wmp = 70x13
90x6
100x4
100x3.5
90x4

INCL DB PRS
2/2/2 [90]
70x10
80x6
85x5
85x5 <---

HMR STR DCLN
2/2/2 [90]
180x10
230x6
230x5
230x4.5

PEC-DEC
1/1/2 [90]
90x12
100x11
100x10
120x5.5 <--- Hit the wall

LYING SEATED AB CRUNCH MACH --??
2/2/3 [60]
20x?x4

HANGING LEG RAISE
2/1/3 [60]
x5
x5
x5.5 <---


BW = 207, Post WO


Posted by: yellowmoomba

Looks good MM..........What weight are you shooting for ?


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
Looks good MM..........What weight are you shooting for ?
Whatchoo mean?... On what, BW?


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
Whatchoo mean?... On what, BW?

Weighed in @ 203 afterward -->

(I don't know how I feel about that)


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
Weighed in @ 203 afterward -->

(I don't know how I feel about that)
Yeah... after, I trained for that 5k...

I started the new diet, and my weight SHOT up to 213-215...
Seemed like I was on my way to huge


Now I'm down hovering around 205-207..

I have been doing some good running though,
and my strength is slowly increasing...

So I don't know.. Goal BW !?!?


I want to be benching around 300 for at least 5-6
and I need to get my squats and deads over 315-340 for reps

Although the front squats I did SUN were killer,
I actually enjoyed doing them w/an uncrossed grip

So if I can get those up aroung 250-275, I'll be happy...
(of course keeping the strict rep/set tempo's)
(I feel really strong doing all those w/no spotter or help--
people look at me strange when I am doing a two second hold
with the 100lb DB's)

And I just started pushups and stuff before cardio runs...
need them to improve + getting back my flexibility

And then I can channel all this strength, stamina, and flexibility
into speed

Is that what you wanted to know?


(and when I get done, I am going to track down GotHand?, Yhank, & Unit
and crush them like the parasite's they are)


Posted by: The Monkey Man

WED 20JL051705

CHINS
1/1/2 [60]
x8
x5
x4.5
x4

HMR STR HI-PULL
2/1/2 [90]
270x10
360x5
360x5
360x4
360x4.5!

STANDING DBL-ARM
DB ROW (supinated)
1/1/2 [90]
60x12
70x8
80x7
90x5
90x4
(This was a trip!... Done just like underhand BB row,
but with DB's (from the floor, not rack or bench)

UPRIGHTS
1/1/2 [90]
95x10
115x6.5
135x5.5
135x4
135x4

RR PEC DEC
1/1/2 [60]
120x10
120x9
140x5.5
140x6


Posted by: The Monkey Man

FRI 22JL050645

CARDIO

WALK = 0.4 mi
RUN = 4.0 mi

WO's not productive again this week...
too many HR's in office

Felt good to wake up with my sweetie, who has been out of town this week.
Get out on the road and blow out some stress and anxiety -


Posted by: Archangel

Really great w/o's in here BRother Monkey!!! Excellent numbers!!!


Posted by: The Monkey Man

THANKS AA...


Getting there!...







Wherever that is -


Posted by: The Monkey Man

FRI 22JL051710 -

ARNOLDS
1/1/2 [90]
w=40x12
50x10
60x9
70x5
70x4

STNDG MLTY
(Behind head)
2/1/2/1 [90]
w= 65x10
95x10
115x5
115x4.5
115x4
115x4

SIDE + FRT
LATL COMBO
1/1/2 [90]
17.5x12+8
20x10+6
20x10+6
20x9+5
20x8+4

BB SHRUG
2/1/2 [90]
135x11
185x10
205x9
225x5.5
225x6
Grip = weak point again

HMR STR Grip Trainer
2/2/2 [60]
90x6
90x8
90x7
90x5 <---

FRT SQT + SNGL JERK
70x6+1
90x6+1
110x7+1
110x6+1
My form was "of course" horrible -

Here is the Grip Trainer...




Posted by: The Monkey Man

SUN 24JL051010

CARDIO

WALK = 0.5mi
RUN = 4.0mi

Was out of town Sat night, till Sunday...

no WO only cardio... Rained like a bastard
then stopped and was like a swamp -

I sweat all day long... - NO AC !?!?


Posted by: The Monkey Man

MON 25JL051645

Shoulder Rotations
1/0/1 [0]
INT-DN= 25lbx 13, 13, 10
EXT-UP= 25lbx 13, 12, 11
INT-IN= 30lbx 15, 15, 15, 13
EXT-OUT= 30lbx 8, 8, 7, 7

Clean and press
(Not split step)
1/1/1 [90]
95x8
115x6
135x6
155x4
185x 1.5, 1, 1, 1 <--- Just getting used to being in a half squat
with that weight over my head

Snatch Stretching
(performing the snatch with 30lb bar and exaggerated movements)
30x 5, 4, 3

Hanging Straight Leg Raise
1/1/3 [60]

LBWx 5, 7, 6


Posted by: The Monkey Man

TUES 26JL050535

CARDIO

WALK= 0.5mi
RUN= 4.0mi

FELT OK...

Think I'm finally getting used to the extra half mile (3.5-4.0)
Not going any higher than this though...
(Until another race comes up)

Running to beat the thunderstorm again this morning
WTF with MI weather!?!?

=AZ...
=AZ...
=AZ...
=AZ...
=AZ...



Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
TUES 26JL050535

CARDIO

WALK= 0.5mi
RUN= 4.0mi

FELT OK...

Think I'm finally getting used to the extra half mile (3.5-4.0)
Not going any higher than this though...
(Until another race comes up)

Running to beat the thunderstorm again this morning
WTF with MI weather!?!?

=AZ...
=AZ...
=AZ...
=AZ...
=AZ...
It was a bad storm this morning....We were driving 20 MPH on 275 because of the down pour!!

What's going on MM???


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
It was a bad storm this morning....We were driving 20 MPH on 275 because of the down pour!!

What's going on MM???
Looking into another job in Phoenix...

I have an insider in HR at this company...
(Fingers crossed)

Yeah... I was commuting at the start of the downpour...
(I love when people put on their "Dumbshit Driver" hats) -

I saw a yellow-moomba on a trailer going south, when I was headed up to Houghton Lake on Saturday -


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
Looking into another job in Phoenix...

I have an insider in HR at this company...
(Fingers crossed)

Yeah... I was commuting at the start of the downpour...
(I love when people put on their "Dumbshit Driver" hats) -

I saw a yellow-moomba on a trailer going south, when I was headed up to Houghton Lake on Saturday -
Maybe it was mine....I just sold the YellowMoomba on Saturday. I'm looking for a Pontoon and wave runner instead. We never really did a lot of skiing. I have a bunch of friends with ski boats so if I ever get the fix I can go with them.

Good luck with the gig in AZ!!


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
I just sold the YellowMoomba on Saturday


-

Pontoon!?!?, you going to tie up to the liver raft? -

(I was looking at aluminum jet boats)



Good for fishing and skiing -

Kinda pricey, but they supposedly hold their value -

Check this out! -


Posted by: The Monkey Man

WED 27JL051630

CHINS
1/1/2 [60]
x8
x7
x6

BB Rows
1/1/2 [60]
185x9
205x8,7 <---Grip Loss, not Lat failure

HMR STR
HI-PULL
1/1/1 [60]
270x8
360x6, 5.5

DB Uprights
1/1/2 [60]
50x7, 7, 8!

Ext Shoulder Rotations
1/0/1 [0]
ran 3 sets like circuit
up & than out

25x3sets

Less than 40min WO!


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man


-

Pontoon!?!?, you going to tie up to the liver raft? -

(I was looking at aluminum jet boats)



Good for fishing and skiing -

Kinda pricey, but they supposedly hold their value -

Check this out! -
Cool Vid !!!


Posted by: The Monkey Man

THURS 28JL051650

LEG EXTENSION
1/2/2 [60]
50x15
60x10
70x10
80x8

Close Grips
1/1/2 [90]
135x10
165x7
185x5
185x4
185x4
185x4

BB CURL
1/1/2 [90]
65x8 - wrmp
85x7
95x6
100x5
100x5
100x4.25

SNGL ARM DB TRI EXTNSN
2/1/2 [60]
30x10
35x6
40x4
40x4

Clean & Jerks
95x1, 1, 1, 1
135x1
155x0, 1, 1
175x1
200x0, 0 <--- Ahh, FUCK-ME!!

I didn't have the balls to get under the 200
I had it over my head on the 1st, put it up, but didn't stick it pretty enough
Frazzled my nerves and spiked my adrenaline
on the 2nd, got it past the squat but failed the press-
Still spooked I think, been a few too many years -

My form is terrible, I need a coach and some bumper plates


Posted by: The Monkey Man

FRI 29JL050545

CARDIO

WALK 0.5mi
RUN 4.0mi

I am still sticking between the 2nd to 3rd mile range, it is when I begin
to tire, (@2) but, before the endorphins kick in (@3) -

Was supposed to run yesterday morn, but, calves felt a little crampy
I gave it an extra day and it was good!!

Had great energy, smoothe stride, and finished the last 1/3 mile
with a srong finish (by at least 1.5-2.0 MPH faster)

The outside temp was also much cooler this morning... about 60F


Posted by: The Monkey Man

FRI 29JL051530

EXT ROTNS
2/0/2 [0]
2 circuits @ #1(10?)
2 circuits @ #2(20?)

FRT SQT
W-WRIST TWIST
2/2/2 [90]
95x6+15x1
115x6+15x1
135x5+15x1
155x3+15x1
175x2+15x1
185x1

ARNOLDS
2/1/2 [90]
40x10
50x8
60x6
70x5

RR PECDEC
2/1/2 [60]
100x10
120x7
120x6
120x7
120x5.5

DB LATL RAISE
2/2/2 [60]
15x8
20x7
25x4.5
20x6
20x6
20x6 -


Posted by: The Monkey Man

The "wrist twist" I speak of... is one of these thingees
that GotHand? is demonstrating below




Posted by: The Monkey Man

SUN 31JL050930

CARDIO

WALK 0.5 @ 4.0
RUN 1.3 @ 6.7 + 0.1 @ 7.0 + 0.1 @ 8.0
WALK 0.25 @ 3.0


LEG PRESS
2/1/2 [90]
270x15
450x10
630x8
810x6
900x5 <-- little scared here, wanted a belt

PWR SQT MACHINE
2/1/2 [90]
270x10
360x10
450x6
540x6

LUMBAR EXTENSIONS
2/2/2 [60]
BWx10
BWx9
10x6
10x6

OVRHD SQT
2/1/2 [60]
40x6, 6, 6, 6

SETD LG CURL
2/1/2 [60}
100x10
120x7
140x5 -
140x5 -
110x6 ---> 80x7 = Spent

Loads of stretching


Posted by: animalmachine

Impressive results so far. What kind of a job are you looking for in AZ?


Posted by: The Monkey Man

Quote:
Originally Posted by animalmachine
Impressive results so far. What kind of a job are you looking for in AZ?
I am looking for something in Design, engineering, probably defense related, but, I could also stand medical equipment engineering...

Unfortunately my background is in Automotive -


Posted by: The Monkey Man

MON 01AU051650

BENCH
2/2/2 [90]
w= 135x10
185x6
205x5
225x3
205x3 <-- Could've got 4 with a spotter, if not scared

HMR STR MLTY INCL
2/2/2 [90]
140x8
160x6
160x5
160x4
160x4

DIPS
3/2/2 [90]
BWx7, 6, 6, 5, 5

This doesn't look like many numbers
But those two mississippi count holds at the bottom of these were killer...

(And I held the weight at the bottom!!!
No resting the bar or getting comfortable, this is a static solid two count hold, with a two count press out of it! no speed, just slow solid strength)


Posted by: The Monkey Man

TUES 02AU051845

Cardio

Didn't feel much like running, but wanted to do intervals for a change..

- Big mistake! - (thermometer read 92F)

Warmed up with-

Flutter kicks @ 4-count cadence 3 sets of 30
Walked 0.5 mi

Then in a stroke of genius I ran intervals where

I jogged half the length of a street at a reduced pace to my normal stride then sprinted the 2nd half of the street

The length of the street randomly determined the length of the set...

After each set I dropped and did pushups till failure, hopping up to only begin jogging again -

This was about 2.2 miles worth (estimated)

The last sprint (Home stretch) I was running off the sidewalk because my eyes were clouded with stinging perspiration

Sucked, but I feel tough now -

My neighbors probably think I'm a space cadet, for stopping in front of all their houses to do pushups -


Posted by: TJ Cline

Quote:
Originally Posted by The Monkey Man
TUES 26JL050535

CARDIO

WALK= 0.5mi
RUN= 4.0mi

FELT OK...

Think I'm finally getting used to the extra half mile (3.5-4.0)
Not going any higher than this though...
(Until another race comes up)

Running to beat the thunderstorm again this morning
WTF with MI weather!?!?

=AZ...
=AZ...
=AZ...
=AZ...
=AZ...
The only problem with AZ is do you want to run in 110-120 degree weather ( june-sept).....and is that healthy to do so?


Posted by: The Monkey Man

Quote:
Originally Posted by ForemanRules
The only problem with AZ is do you want to run in 110-120 degree weather ( june-sept).....and is that healthy to do so?
I lived south of death valley for 3+ years, all it takes is climitization..

I wouldn't try that the first summer there -

But In a dry heat, after slow exposure, I can take 100-110f (tops)

In '92' there was an 11 day stretch where the temp didn't go below 100
(even at night) and the peak of this, was two days where it hit 132 -
I worked outside both days, changing truck tires

We checked the military standard water intake recommendation
and think it was past A gallon per hour, and off the chart
I believe it said "seek shelter" -


Posted by: yellowmoomba

Did you run today ?? It's frickin' hot out there!!!!


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
Did you run today ?? It's frickin' hot out there!!!!
Ran yesterday...
Go back a page and check it out
(was interesting - )


(my outside thermometer had read @ 92)
clocked the distance on my way home today

was 2.6 miles (I had written 2.2)

Still hot though... The AC in my pickup only works right if I'm
moving over 40mph, which is about 1/4 of my commute

Sux to be me -


Posted by: The Monkey Man

WED 03AU051635

Shoulder Rotations
1/0/1 [0]
INT DWN = 20x15, 20x15, 25x10
EXT UP = 20x15, 20x15, 20x13
INT IN = 25x15, 30x12, 30x16
EXT OUT = 25x12, 25x10, 25x10

HMR STR GRIPPER
2/3/2 [60]
90x11
90x6
90x5
90x5

STDG BB CURL
1/1/2 [90]
WMP = 65x12
95x7
105x6
105x6
115x3.5 <---
110x4.5

SKULLS
2/2/2 [90]
WMP = 80x11
90x11
100x6
100x5
100x5
100x5 <--- Shaking like a bastard on this one


Posted by: The Monkey Man

THURS 04AU050528

CARDIO

WALKED 0.5mi
RAN 3.9mi

Terrible run today

My legs had absolutely no zoom -

The intervals I did on Tues, wore me out I think
Good in the long run, but bad this morning

+ @ the two mile mark I had to stop & use the bathroom in a field

+ had to pause and walk 0.1mi @ the 3 mile mark (legs were throbbing)

+ got I don't know how many freakin mosquito bites -

like I said what a wonderful experience -


Posted by: The Monkey Man

FRI 05AU051710

DB ROW
1/1/2 [90]
70x10
90x8
110x6
110x6
110x6
110x5
Grip was weak point on all sets w/110

DB UPRIGHT ROW
1/1/2 [60]
40x10
50x7
60x5
60x5.5
60x5 <--- Cashed

Icarian Vert Row 309
(Med Pronated grip)
1/1/2 [60]
100x10
150x8
180x6
180x5
180x5

Short but sweet...

- forgot the chins!
(did get a good pump though, forearms were bumpin)


Posted by: The Monkey Man

SAT 06AU051245

Clean & Press
[60]
95x6, 6, 6

Jerks, Alternating feet
[60]
20x4, 4, 5
40x5, 5

Clean & Jerk
[?]
95x3, 3
115x3
135x2, 2, 1
165x2, 2, 2
185x1
(Tapped)

Wrist Twist + HMR STR Gripper SS
[0] -----1/3/2 [90]
25x1 ---> 90x6
25x1 ---> 90x5
25x1 ---> 90x5 <---
(Tapped)

On the twist 1 = rolling the weight from the floor to shoulder height
and back down (No dropping or free falling)

The 165's on C&J's were flawless
185 was not hot... I am not getting deep enough into the split jump
(might be scared!?!)

Went into the spa and stretched arms, shoulders, wrists, and legs
for about 15 minutes

Then to the warm pool for 15 minutes of underwater laps
(these help relax me, by controlling my breathing and heartrate)
(Soon I will move to the cold pool, as the lanes are longer)


Posted by: The Monkey Man

SUN 08AU051105

B-BALL COURT INTERVAL RUN
(two courts, side by side)
WALK 2-laps
RUN INTERVALS 14-laps clockwise
WALK 2-laps
RUN INTERVALS 14-laps counterclockwise
WALK 2laps

The intervals are... jog the long sides of the courts
sprint the short,
increasing the difference in intensity
along the course of 14 laps

EX= at the first lap, the two speeds are similar, at a speedy paced run
but on lap 14...
the slow jog is almost a walk
and the sprint is 100% balls-out
the greater the difference in speeds
the more leg work to start and stop

This keeps a constant cardio pace, warms everythnig up to prevent
any muscle straining, and covers a full spectrum of speeds

MULTI-PLANE LUNGES (10step)
with torso twist and pivot
the ten steps = 1 repetition
10lb medball x 3, 3, 3, 3

Shoulder Rotations
INT DN- 20x20 20x13 20x11
EXT UP- 20x20 20x13 20x9
INT IN- 20x15 20x15 20x15
EXT OUT- 20x12 20x11 20x11

Ten minutes of underwater laps in warm pool
doubled up on the last three laps across...

I need work on my turns, they need to be smoother
I am wasting alot of oxygen in the turn


Posted by: yellowmoomba

Looks like you are working hard in here


Posted by: The Monkey Man

My body is worn out...

I felt extremely tired and can't stay awake the last two days
My mind was tired as well, but I slept right after work until this morning
Now at least I can complete some of my projects at work

I am going to rest a few days till my body stops aching and I get my energy back


Posted by: yellowmoomba

Good plan! A couple days rest will do you good


Posted by: The Monkey Man

MON 08AU051700

took a nap -


Posted by: The Monkey Man

Tues 09AU051800

Took a power nap -


Posted by: CaptainDeadlift

Nice workouts. Feeling better now?


Posted by: The Monkey Man

WED 10AU051735

Ate a huge whole spicy turkey sandwich from Troy Deli...
(as big as a football)

Tried to take a nap -

Must sleep -


Posted by: The Monkey Man

THURS 11AU051820

Started to go for a nice walk...

Began to rain...
Came home...




made a shake with NPB, SKIM, & PP -
think I'll get some sleep if that's alright with you???

If it's not raining in the morn, I am going to do cardio
I'm refreshed I think -


Posted by: yellowmoomba

Did you run today ? It's supposed to be rainy all weekend. It figures ---- I just picked up my boat last night


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
Did you run today ? It's supposed to be rainy all weekend. It figures ---- I just picked up my boat last night
... Yeah I got up at 04:28 with every intention of running
until I looked out the window -

We'll see what happens... SUX about your boat -


Posted by: yellowmoomba

Are you running today? It's nice and muggy out this morning I'm off to the gym soon


Posted by: The Monkey Man

FRI 12AU051700

CBL LATL Raise
1/1/2 [60]
40x2
40x12
40x11

OVRHD SQT
Training Bar x5, 5, 5
89x 3, 5, 8, 7, 9

FRT SQT
89x 7, 8, 8, 7, 6

INCL DB FLY
40x15
45x15
50x11

URIGHTS
95x10
115x8, 8, 8, 6 - Cashed

Close Grips
135x 8, 8, 8


Posted by: The Monkey Man

SAT 13AU05

Was going to run... didn't
was going to lift... didn't
was going to swim... didn't

I am a lazy piece of $h!t -

Help, I think I have funked myself -

+ I ate a large pizza


Posted by: The Monkey Man

SUN 14AU051200

LEG XTNSION
1/1/2 [60]
warm=50x15
80x12
90x11
100x9

OVR HD SQT (snatched from the floor)
45x8, 8
65x8
85x4.5
95x6 <--- Hit myself, glanced the bar off my
forehead coming down from this -
These were done nice and easy (slow) getting the balance down

FRT SQT (cleaned from the floor)
95x3
115x3
135x3
155x3
175x2
185x2 <--- I was scared on this one...

...stupid... I buried them like butta -
(People are starting to watch)
The motions are coming easier, not as much thinking

+135 x2, 2 - jerks

CHINS
1/1/2 [60]
x7, 7, 5, 5

TECHNO LEG CURL
1/1/2 [60]
80x20
100x10
130x8
150x7
170x4.5 - - puss -

INCL SITUP
2/1/2 [60]
x10, 10, 10

HMR STR GRIPPER
1/4/2 [90]
90x7
112.5x 4, 4, 3 - = totally cashed

loads of stretching in the spa
10 min underwater laps -

My movement in the water is just not fluid enough -
I think I am going to change out one of my running days for swimming
this will also work to build up my semi-sore L-rotator


Posted by: The Monkey Man

MON 15AU051645

INCL DB FLY
1/1/2 [90]
40x15
45x12, 12, 12, 12

PEC DEC
1/1/2 [90]
120x10, 10, 10, 10

DB ROW
1/1/2 [90]
90x10, 10, 10, 10
(Last reps of last set a little sloppy) -

BB FRONT RAISE (wide)
1/1/2 [60]
30x10
35x10
40x10, 9.5 - (Cashed)


Posted by: yellowmoomba

I like the BB Front Raises


Posted by: klmclean

Finally found your journal


And, yes, it really is 2:20 a.m. I'm going to bed now. Talk to ya tomorrow, or I guess I should say today


Posted by: The Monkey Man

Quote:
Originally Posted by klmclean
Finally found your journal


And, yes, it really is 2:20 a.m. I'm going to bed now. Talk to ya tomorrow, or I guess I should say today
Glad you stopped by -
Hows the Cardio madness?


Posted by: The Monkey Man

I am just whipped...

Every time I do these olympic WO's at a decent intensity

I am Fucked 2 days afterward -

I can barely think today, I feel like I need thirteen more hours of sleep -

I hope I grow out of this!?!?

I haven't had whole body and mind depletetion
since my high-end military training days

Am I getting too old for this shit?


Posted by: klmclean

Quote:
Originally Posted by The Monkey Man
Glad you stopped by -
Hows the Cardio madness?
Cardio madness is going good, eating madness not so good


Posted by: The Monkey Man

Quote:
Originally Posted by klmclean
Cardio madness is going good, eating madness not so good
What do you mean???


Posted by: klmclean

Quote:
Originally Posted by The Monkey Man
What do you mean???
Let's see..................cookies, Taco Time, Burger King . . . .should I go on?

The funny thing is I haven't put any weight on, so those spin classes must be saving my ass


Posted by: The Monkey Man

Quote:
Originally Posted by klmclean
Let's see..................cookies, Taco Time, Burger King . . . .should I go on? <---- NO

The funny thing is I haven't put any weight on, so those spin classes must be saving my ass
Yes, but you might already have those nibblable six pack abs
if it wasn't for the KING -


Posted by: klmclean

Quote:
Originally Posted by The Monkey Man
Yes, but you might already have those nibblable six pack abs
if it wasn't for the KING -
I know...........eating good today so far....... no plans for cookies, etc.


Posted by: The Monkey Man

Quote:
Originally Posted by klmclean
I know...........eating good today so far....... no plans for cookies, etc.
I think I see abs -


Posted by: klmclean

Quote:
Originally Posted by The Monkey Man
I think I see abs -
I hope so.......................


Posted by: The Monkey Man

TUES 16AU051830

AHHHHHHHHHHHHHH!!!!!!!! -

WALK - 0.5
JOG - 2.0
WALK - .15
JOG/RUN - 1.1

Stretch

This was not cool...
I said this morning that I felt fatigued...

Well after the first mile, it was evident why!?!
My entire body disputed me attempting to run

In the last week (that I took off)
I did zero cardio, so I put on five pounds of flab

This combined with the new Olympic stuff
crushed my legs

I couldn't muster a stride until after two miles,
then when I was loose enough to go
my quads, low back, and even calves went...

GOOD STUFF! -


Posted by: The Monkey Man

WED 17AU051620

L.I. CARDIO = 10min walk + 10min X-trainer (armed eliptical) @ HR 140

SNATCH PULL
45x7
65x8
95x5
115x4
135x1, 2, 1

JERK - W/1-FRT SQT
135x1, 2
155x2
175x1, 1
135x4

BB CURL + OVR HD FRENCH PR
(W/WRIST BEND) SS
1/1/2 [90]
50x10
60x10
70x10


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
WED 17AU051620

L.I. CARDIO = 10min walk + 10min X-trainer (armed eliptical) @ HR 140

SNATCH PULL
45x7
65x8
95x5
115x4
135x1, 2, 1

JERK - W/1-FRT SQT
135x1, 2
155x2
175x1, 1
135x4

BB CURL + OVR HD FRENCH PR
(W/WRIST BEND) SS
1/1/2 [90]
50x10
60x10
70x10
Lifts are looking good. How do you like doing the Jerks and Snatches??


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
How do you like doing the Jerks and Snatches??
I'm not that hot on the technique yet, but I'm losing my fear
of throwing the weight around and over my head...

My whole body is wrecked from the lifts
They hit such different muscles it's not even funny

And even though I cant lift shit in the gym,
I am super strong, looking at everyday stuff...
...like my girlfriend weighs about 130, and I can now
toss her around like a rag doll

It feels good to put working out to some use -


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
I'm not that hot on the technique yet, but I'm losing my fear
of throwing the weight around and over my head...

My whole body is wrecked from the lifts
They hit such different muscles it's not even funny

And even though I cant lift shit in the gym,
I am super strong, looking at everyday stuff...
...like my girlfriend weighs about 130, and I can now
toss her around like a rag doll

It feels good to put working out to some use -

Nice

Hopefully you are only tossing her around between the sheets

I'm anxious to start trying some new exercises over the next couple months. You don't see too many people at LTF doing Olympic Style lifts.


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
I'm anxious to start trying some new exercises over the next couple months. You don't see too many people at LTF doing Olympic Style lifts.
The hard part is setting the weights down gently
these lifts are mede to be done with bumper plates

Quote:
Originally Posted by yellowmoomba
Hopefully you are only tossing her around between the sheets
In this case, it was lovingly in the parking lot at BWW


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
The hard part is setting the weights down gently
these lifts are mede to be done with bumper plates

In this case, it was lovingly in the parking lot at BWW
Parking Lot .....


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
Parking Lot .....
WE were just saying goodnight, you dirty dog -


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
WE were just saying goodnight, you dirty dog -

Whaaaaat ..... ??? LOL


Posted by: The Monkey Man

Quote:
Originally Posted by yellowmoomba
Whaaaaat ..... ??? LOL
Is that the Randy from American Idol "Whaaaat"?


Posted by: The Monkey Man

THURS 18AU051700

CARDIO

Stretch = quads & low-back stiff as hell -

INTERVALS
WALK 3 laps-CCW
JOG 5 laps-CCW
INTERVAL RUN 14 laps-CCW
WALK 2 laps-CW
INTERVAL RUN 14 laps-CW
WALK 2 laps-CCW
INTERVAL RUN 7 laps-CCW
WALK 1 lap-CW
INTERVAL RUN 7 laps-CW
WALK 2 laps-CW

KILLERS (B-Ball Shuttle)
5X

More Stretching

This should have added up to 3 miles of intervals!?
My legs did not like this today
but I have two days leg rest now, before Sunday's O-lifts -


Posted by: yellowmoomba

Quote:
Originally Posted by The Monkey Man
Is that the Randy from American Idol "Whaaaat"?
Sure LOL


Posted by: The Monkey Man

Quote:
Originally Posted by The Monkey Man
Is that the Randy from American Idol "Whaaaat"?



Posted by: The Monkey Man

SAT 19AU050730

Internal & External shoulder rotations
1/0/1 [0]

15x3-sets of each motion
int-in
ext-out
int-dwn
ext-up

shoulder stretching with olympic straight bar
(snatch width grip)

lower body and back stretching

HOT-SPA
more lower body and back stretching

COLD POOL
10 laps w-paddle board (practicing breathing)
20 laps freestyle
6 laps breast stroke

This was a freakin joke
I am not trained for waterborne fitness any longer
(But, that's why were here right!?)

my stroke proficiency is Shit
it was only on the last five laps of freestyle
that I got my breathing and pace under control

After every lap I had to stop and gasp (not cool)
and my technique in the breast stroke is like a retarded frog -

I am used to the running, where I can keep a constant flow of oxygen
moving