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Construction Zone - Pylon's Journal V2.0


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Posted by: Pylon

Ever woke up one morning and feel like your life was about to change?

Me neither.

So the shift has been gradual for the last few weeks. As any of you who were regs in the last journal know, I've really been struggling mentally with getting in my work and staying clean. I feel like things have started coming around the last few days, work has eased up a bit, and I'm not feeling like I'm magnetically drawn to junk food each night.

I decided yesterday that I was ready to get back to work. I am starting over on my bench power lifting plan, which will last for 8 weeks with lower body and arm/back HIT days as well. I started over today, which means lifting on Tuesday and Thursday as well.

I have a lot of travel coming up for work, which I think make keeping on scheduel easier, believe it or not, because I have little else to do. I am headed to Seattle this weekend (for fun!) and wanted to get in 3 lifting days before I go. Then I should be on MWF lifting days.

If there was any questions as to if I was ready, I was greeted with a test right away. They are paving the parking lot for the gym today. I could see there were cars in the lot, but no idea how they got there. I could have left and headed home, but instead spent 15 minutes searching for the back entrance. I found it, and got in my work...

Warm up bench - 45x10, 95x6, 135x3
bench - 185x6, x6, x6
CG bench - 135x8
WG bench - 135x8

incline db - 45x8, x8, x8
dips - -105x7, -120x8, x8
pec deck - 100x10, x10
tri pressdown - 80x6(drop)60x4, 60x8 (drop) 40x4

Total time was 40 minutes, but that includes a full 4 min RI on all bench work.

Feel pretty good right now, headed for the shower directly. The food thing has also worked itself out. I've found a new favorite snack (FF plain yogurt mixed with a spoon or two of SF jam.) I've also decided to change a couple of things that may or may not have been a factor in my earlier struggles. I'm going back to the Instone shakes in the morning, and Coke Zero is out. (I love the stuff, but can't be sure it wasn't part of the problem.)

I made Lion's Head soup last night. If you haven't tried it, I highly reccommend it. It's just meatballs (mine were ground turkey, soy sauce, garlic, herbs) browned in a little oil, and Napa cabbage (cut into strips, wilted over med heat) simmered in chicked broth. Pretty clean, and very tasty. Headed to the Whole Foods market later today for a few other things. Baked Ziti tonight (ground turkey, whole wheat penne, organic low sugar sauce, FF cheese.)

So, I think I'm back on track, but feel free to whup my ass as needed.

Thanks.


Posted by: Archangel

I LOVE the name!!! Great start back into it, and you know I'll be here with ya and for ya my Friend!!! Anything I can do, just let me know!!! Are you still doing the HIT in between the 2 Powerlifting routines? I thought thats what you meant, but not 100% sure. Keep pushin Brother, it's hard, but as we both know, well worth it!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
I LOVE the name!!! Great start back into it, and you know I'll be here with ya and for ya my Friend!!! Anything I can do, just let me know!!! Are you still doing the HIT in between the 2 Powerlifting routines? I thought thats what you meant, but not 100% sure. Keep pushin Brother, it's hard, but as we both know, well worth it!!!
Thanks, Archie.

The plan is to do power work on the first day of the week (usually M, but Su this week.) Then I'll do a modified HIT for legs on Wed and arm/back on Friday (no tri work though. They get hit enough on power days.)

That'll be the routine for 8 weeks, then on to something else.


Posted by: Archangel

Sounds like a winner, you know I'll be here!!!


Posted by: gwcaton

Good for you Py

Give 'em hell !


Posted by: FishOrCutBait

Pylon!!!


Posted by: b_reed23

looks good Pylon, and I love the new journal name!!

Where did you buy the Lions head soup and Ziti?? They both sound yummy


Posted by: Pylon

Quote:
Originally Posted by b_reed23
looks good Pylon, and I love the new journal name!!

Where did you buy the Lions head soup and Ziti?? They both sound yummy
Buy?!? Buy?!? It's all made with my magic fingers, baby!


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
Pylon!!!
Huh?


Posted by: Pylon

Leg day...

In keeping with the idea of different routine types for different days, I decided to to lower body as mostly 3x10 sets, focusing on really stretching the ROM as much as possible, which of course means dropping the wieght a bunch for a while...

Squats - 95x10, 95x10, 185x10, 185x2
I had intended the 95s to just be warm ups. I was focused on going deep, and went from bottom thigh parallel to top of thigh parallel. I started to get a sharp but mild pain (if that makes sense) in the back of my left leg up real high on the second set of 185s, and thought it best to rack the wieght and move on rather than push too hard. No real lingering effects, so I'm sure it's fine.

Leg Press - 90x10, 140x10, 140x10
I normaly go to 90 degrees at the knee on these. Today I went to the point my legs were completely relaxed at the bottom for a count, then pushed out slowly.

Leg ext - 70x10 x3
ROM is usually good on these anyway, so not to different. Glad I went with the light weigth tho. My legs were shaking on each set around rep 7.

Leg curl - 70x10, 100x10, 100x10
A little light on the first set. Again, I usually have good ROM on these, so concentrated on keeping my ankles limp thru the whole move.

SLDL - 95x10 x3
I would normally have the pins in the lowest hole (about 12 in off the floor) for these. Today I took the pins out and went to the floor on each one. My legs were shaking to the point I wasn't sure they would stay under me. (By the way, I'm curious as to how far apart other people put their feet on these when using a BB. I had them shoulder width for the first two, then about 4 in apart for the last, which seemed to focus on the hams much better.)

My intent going in was that I would work on ROM and have a light leg day, since it has been a while since I worked them. I was wrong. My ass is thouroughly kicked. Even tho the wieghts were way down, the extra stretch and ROM really made a difference.


Posted by: FishOrCutBait

Hi!


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
Hi!
Um...hi.


Posted by: FishOrCutBait

Good lookin workout there, isnt focusing on ROM haaaaard?


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
Good lookin workout there, isnt focusing on ROM haaaaard?
It's a killer, WAY harder than I thought it would be. I thought my ROM was pretty good before today. Um...I was wrong.


Posted by: FishOrCutBait

ROFL!!! Yeah, I hear ya on that


Posted by: Archangel

Solid w/o there BRother Pylon!!! Excellent use of ROM too, thats the way to fire them muscles up!!! I usually place my feet just inside of a shoulders width apart for SLDL's, I feel that hits the hammies and butt pretty good for me!!! Keep it up my Friend, looking good!!!


Posted by: Pylon

Thanks Archie. I think I may use the ROM work for a few weeks, I got a lot out of it.

Legs stiff, but not immobile. Definitely got my work in. Now I just have to pick something for tomorow (bis and back.) I'm open to suggetions...


Posted by: Archangel

I hear ya!!!
Hmmmmmm, Back and Bi's together right?
How about something like this:
Back-Deads,Bent Over Rows, CG Pulldowns
Bi's-BB Curls,Seated Incline DB Curls, Cable or Cory curls


Posted by: Pylon

Quote:
Originally Posted by Archangel
I hear ya!!!
Hmmmmmm, Back and Bi's together right?
How about something like this:
Back-Deads,Bent Over Rows, CG Pulldowns
Bi's-BB Curls,Seated Incline DB Curls, Cable or Cory curls
I actually meant I need to decide what the goal for back/bis will be (strength, endurance, ROM, etc.) But I like all those suggestions!


Posted by: Pylon

I should also drop in a food note. My morning shake routine has been interrupetd due to a burned out blender motor. (Tried to smooth out frozen bananas. Tasted good, but killed my machine.) There are meetings in my building this week, so I caved a little and had a muffin (full of berries and oats) and a cinnamon scone. OK, I also picked up a choclate crossaint later, but tossed it after the first bite. Right now I am being innundated with the smell of fried chicken, but went out for sushi at lunch, and stopped at Trader Joe's for an assortment of nuts and dried fruits. (Having the mango now. It is the only place I know that sells dried mango with no added sugar or sulfur. Tasty!)

Softball tonight, so I've got to find a way to get my legs loose before the game...


Posted by: Archangel

Quote:
Originally Posted by Pylon
I actually meant I need to decide what the goal for back/bis will be (strength, endurance, ROM, etc.) But I like all those suggestions!
I gotcha!!! I say go for strength since thats what your main goal is!!! I would shoot for your reps to be in the 4-6 rep range, that way you can go HEAVY but still use good form ya know!!! Or you can vary it and use different rep ranges for each, like this:
BB Curls 4-6
Seated Incline curls 6-10
Cable curls or cory curls 12-15
The same for back, does that help or even make sense?
Sorry about your blender, thats a sad day too my Friend!!! That is one of our best buddies you know!!!


Posted by: b_reed23

okay............can I have the recipes then???


Posted by: FishOrCutBait

HAHAHA!!!!

Good times... Yeah, thankfully, I could grind rocks with my blender...


Posted by: Pylon

Quote:
Originally Posted by b_reed23
okay............can I have the recipes then???
You got it...

Lion's Head Soup:

Start with 1 lb ground turkey (you could use chicken or pork if you wanted, I guess.) Make large meatballs (about 8 for a lb of meat,) mixing in flavoring items. I use garlic (lots, but I love the stuff) a littel hoisin, a little dark soy, salt, pepper, basil, cumin, and adobo, but you can throw in whatever turns you on. (You know how to test the seasoning on meatballs, right? Fry up a little patty from the meat to taste, then adjust as needed.)
Brown the meatbals in a little oil (I like peanut for the high smoke point,) but don't worry about cooking all the way thru. Remove to a rack to drain. Wipe out the pot, then toss in a head of Napa cabbage, cut into long strips. (I generally cut off the end, then in half lengthwise, then slice each half so you get long strips. Then cut the whole mess in half, so each strip is about 3 inches long.) Toss them a bit in the dry pot until they start to wilt.
Move the cabbage to a deep casserole dish (2 qt or so, just use the biggest you have.) Place the meatballs on top, then pour in about 4 C chicken broth. Set it over heat and let simmer for 10-15min (or until the meatballs are cooked through.)
Sounds simple (and it is) but very tasty and filling. And won't kill your diet by any means.

By the way, I use reg ground turkey, not ground turkey breast for this. You need the fat to hold the meatballs together. If you are using ground breast (or chicken) add an egg to the meat for binding.


Posted by: Pylon

Baked Ziti:

OK, this is so simple it's almost cheating...

I grab a couple of jars of sauce, generally to organic stuff without a lot of added sugar. Brown a pound or two of turkey (or whatever...how much depends on how much meat you want. You can use none if you like.) Saute the meat with some garlic, basil, oregano, etc. Add in the sauce, let simmer while you....

Boil up a box of ziti pasta. (You can use penne if you can't find ziti.) I like the brown rice pasta, but whole wheat will work too.

Grab a deep casserole dish, spray with a little Pam. Cover the bottom with sauce, then a layer of noodles, then sliced mushrooms (the fresh ones, not canned.) Add a layer of cheese (I use low fat grated parmesean, then FF mozzerella.) Repeat the layers. Top off with sauce, which should just about fill the dish. Throw on a layer of foil, bake at 350 for 15 min or so. Pull off the foil, throw on a last layer of cheese, bake for another 5-10 min to melt and brown the cheese. Done! Whoopee!


Posted by: CaptainDeadlift

Sounds good, Pylon. Suddenly, I'm very hungry.


Posted by: Pylon

Back and Bi's

I didn't really have a theme, except to get in good work and throw in some new stuff...

BB curls - 30x10 (WU), 60x10, 60x10, 50x10
Hammer curls - 40x6 (but really poor ROM), 30x6, DROPSET 30x6, 25x6, 20x6, 15x6, 10x6
Single arm DB preacher - 30x6, 20x10, DROPSET 30x6, 25x6, 20x6, 15x6, 10x6
(I was kinda standing on the first set, so the angle was wrong and my ROM sucked. I dropped the wieght down and sat, making it better, then brought the weight back up for the last set)
Cory curls - 25/side x12, x12

Lat pulldowns - 80x12, 80x12, 80x12 (Full ROM, down to navel)
Rev incline shrug 60x6, 50x8, 50x10 (a little somethin' different. Face down on incline bench, head up. Hits the traps at a new angle)
Back ext - BW x15, x12, x12 (I intended to do more, but my hams were on fire.)

Overall good W/O I think. Like I said, no unifying theme, but I think I hit enough different angles and wieghts, plus the dropsets, to make it worth the trip.


Posted by: FishOrCutBait

mmm... lion-head...


Posted by: Archangel

Excellent w/o BRother Pylon!!! I like your use of DS, those can really fry the muscle!!! Did you like my suggestions for the different rep ranges?


Posted by: Pylon

Quote:
Originally Posted by Archangel
Excellent w/o BRother Pylon!!! I like your use of DS, those can really fry the muscle!!! Did you like my suggestions for the different rep ranges?
I did, thanks. It kept things moving and made me muscles adjust mid-workout. Thanks for the tip!

Headed to Seattle for the weekend. May not be able to check in, so if I don't, have a great weekend everyone!


Posted by: I'm Trying

Hey bro. This is the first time I read your journal. It seems like we are pretty similar. We lift the similar weights and we both play softball. Did you list your height/weight?


Posted by: Pylon

Quote:
Originally Posted by I'm Trying
Hey bro. This is the first time I read your journal. It seems like we are pretty similar. We lift the similar weights and we both play softball. Did you list your height/weight?
Yeah, way back when. I'm 6" - 6"2, depend on what gas station I'm leaving. Currrently weighing in around 280 (down from 350.)


Posted by: b_reed23

thanks for posting the recipes pylon, they sound yummy!!!


Posted by: Archangel

Brother Pylon, hows it goin my Friend!!! Hows softball goin?


Posted by: ihateschoolmt

Quote:
Originally Posted by Pylon
Yeah, way back when. I'm 6" - 6"2, depend on what gas station I'm leaving. Currrently weighing in around 280 (down from 350.)
Man, that's a huge change. What weight are you trying to get to?


Posted by: Pylon

Back from Seattle, had a great time. The weather was fantastical, whil back home there was a storm that knocked out power to a few thousand folks.

Anyway, back in the gym today..

Bench power week 2 of 8
Bench WU - 65x10, 115x6, 155x3
Bench - 205x5, 185x6, x6
CG bench - 155 x 8
WG bench - 145 x 6

Incline DB - 50x8, x8, x8
Skulls - 50x10, x10
Pec deck - 100x10, x10
Dips - -115x10, x9, x10
Tri pressdown - 100x12, x12

Good w/o, felt great after. I missed the gym yesterday, so I will have to go back to back and lift tomorrow (legs). I am headed to New Orleans on Thursday, so this is the only way to get in three lifting days this week.


Posted by: shiznit2169

jesus christ pylon. What kind of job do you do? You fly all over the place every damn week. I couldnt stand a job like that being away from family and home and dealing with traveling all the time. Unless you make the big bucks, props to you for riding it out.


Posted by: Pylon

Quote:
Originally Posted by shiznit2169
jesus christ pylon. What kind of job do you do? You fly all over the place every damn week. I couldnt stand a job like that being away from family and home and dealing with traveling all the time. Unless you make the big bucks, props to you for riding it out.
You know, for the slightest moment, I thought someone was actually impressed with my bench. Should've known better...

I am a data manager for a construction company with offices all over the US and a couple in Canada. Being away from the family does blow, but I enjoy travelling. (I should note the Seattle trip was for fun. My sister and I flew to meet up with our parents, who are coming back from a 2 month fishing trip in Alaska.) My wife is starting to show interest in traveling with me a bit, which will help.

The money is OK, but the real payoff will be next year, when I finish my MBA (paid for by the company) and can blow the place.


Posted by: shiznit2169

your bench is incredible pylon. Sorry for not commenting on your workout but the first thing that came to my mind is your constant traveling so that's why i only focused on asking u about that.

I think u made an error here
Quote:
Bench - 20x5, 185x6, x6
It says 20x5 ... i dont know if that is right ot it should be 120 or 220?


Posted by: Archangel

Brother Pylon, excelent w/o there my Friend!!! Glad your still at it!!! We will have to get together soon, but I am in the process of fixing our house now so we can sell it and move to St. Charles pretty soon!!!


Posted by: Pylon

Quote:
Originally Posted by shiznit2169
your bench is incredible pylon. Sorry for not commenting on your workout but the first thing that came to my mind is your constant traveling so that's why i only focused on asking u about that.

I think u made an error here

It says 20x5 ... i dont know if that is right ot it should be 120 or 220?
My bench blows goats, and I know it. (It was actually 205, fixed it now, thanks.)


Posted by: Pylon

Quote:
Originally Posted by Archangel
Brother Pylon, excelent w/o there my Friend!!! Glad your still at it!!! We will have to get together soon, but I am in the process of fixing our house now so we can sell it and move to St. Charles pretty soon!!!
Sweet! Good luck with it. Let me know if you want to get together after work sometime.


Posted by: Pylon

OK, I lied. Didn't do legs today. I have a softball game tonight and don't want to be slowed down any more than normal. Also, this should give me a change to check out the gyms in the town near New Orleans where I will be working.


Posted by: Pylon

Greetings from Loosiana!

I found a pretty nice gym to kinda join down here. The place is immaculate and the owner is always out on the floor making sure people are wiping and racking, or running classes. Real nice guy. (The only downside is they have no squat cage, and I don't dig the angled rack thing. Oh well. At $5 a visit, I can hardly complain.) Plus I found a great sushi place right down the street (thanks again to the gym owner.)

Lying Hack Squat - 180x10, 240x10, 300x10
Wanted to squat, but just don't like that rack thing.

Leg press - 180x10, 230x10, 280x10

Leg ext - 70x10, 80x10, 90x10

Lying leg curl - 100x10, 120x10, 150x10

SLDL - 95x10, 115x10, 115x10

Solid w/o, focusing again on full slow ROM on all lifts. After the way it fried my legs last week, I figured I will run this for a full 8 week cycle. Should help my strength and flexibility at the same time.


Posted by: b_reed23

great workout pylon!!


Posted by: Archangel

Quote:
Originally Posted by b_reed23
great workout pylon!!
100% agree!!!


Posted by: Pylon

Greetings from the airport once again. Waiting for my flight in New Orleans to take me home to the family.

I have a horrific kink in my neck, and it sucks rocks. I have some anti-inflams at home for my shoulder (that I don't take), but that doesn't really help me now. Ah well, such is life.

The meeting down here went better than expected. I found myself making promises I had no intention of getting into (which is OK, I guess.) I'm just a softie at heart, and can't bring myself to toss people on the streets if I can help it. (I even gave raises to 2 of the 3. If I don't have time to earn their loyalty, at least I can buy it at a good discount.)

So now I have three gyms to work out. One at the office (still my favorite), one by the house, one in New Orleans. And the new one is 2 blocks from a dern fine sushi bar. (Yes, sushi in rural Loosiana.) So it's not all bad, I suppose...


Posted by: Archangel

Sorry to hear about your neck my Friend!!! GODspeed your safe return!!! Sounds like you have a lock on gyms Brother Pylon!!!


Posted by: CaptainDeadlift

Hi Pylon. Finding gyms while on the road can be frustrating at times. Finding a GOOD gym is harder. I hear you about the power cage vs. angled rack. I don't have a power cage here in Spain either, so I can't go very heavy. It's my excuse to get away from the max effort workouts for a while, not that I want to though.


Posted by: Cris2Blis

life looks fun for you P, i'm starting to miss the travel i did last year w/ the old job... i was in seattle for a week... i could live there! i had good weather when i was there also, had it rained i probably would have hated the place hope you made it back safe and sound.

how's softball going? any homers? you know chicks dig the long ball!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Sorry to hear about your neck my Friend!!! GODspeed your safe return!!! Sounds like you have a lock on gyms Brother Pylon!!!
Well, I got plenty to go to, just have to find time to get there!


Posted by: Pylon

Quote:
Originally Posted by CaptainDeadlift
Hi Pylon. Finding gyms while on the road can be frustrating at times. Finding a GOOD gym is harder. I hear you about the power cage vs. angled rack. I don't have a power cage here in Spain either, so I can't go very heavy. It's my excuse to get away from the max effort workouts for a while, not that I want to though.
I've been doing ROM stuff on legs anyway, so no big deal, but that angled rack is made for folks with narrow shoulders, as best I can tell. By the time I get between the posts, there ain't a ton of room for my hands. And since I do shoulder work the trip before legs, they are sore anyway and don't apreciate being bent at that angle!


Posted by: Pylon

Quote:
Originally Posted by Cris2Blis
life looks fun for you P, i'm starting to miss the travel i did last year w/ the old job... i was in seattle for a week... i could live there! i had good weather when i was there also, had it rained i probably would have hated the place hope you made it back safe and sound.

how's softball going? any homers? you know chicks dig the long ball!
Loved Seattle, not a drop of rain that weekend.

Ball is OK, we are 2-2, should be 3-1. No homers. I'm a line drive kinda guy. If I try hitting homers I just hit fly balls really high. Hitting close to .500 though, so can't complain too much, I guess.

Glad you had a chance to come by!


Posted by: FishOrCutBait

Mmm... Sushi...

Heyo, Pylon! Just stoppin by to say 'hi', sorry to hear about the neck, is it feelin any better, or is that ooold news?


Posted by: Rocco32

Sorry about the neck buddy. Maybe get some massage on it, helps with mine! 3 gyms I know what you mean though, I have 7 different gyms I go to depending on where I am at the time. But I have the one I love the most!!


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
Mmm... Sushi...

Heyo, Pylon! Just stoppin by to say 'hi', sorry to hear about the neck, is it feelin any better, or is that ooold news?
I love finding a good sushi bar. It's one of the rare things I can really enjoy eating and not feel guilty about later. Having one next to the new gym will be a great boost. (The Starbucks they are putting in the gym won't be bad either!)

The neck is feeling a bit better, but not great. I'm down to my last 2 anti-inflams, so I may try to get to the doctor's office tomorrow, even if it is just to get a refill. They are dern handy to have around.


Posted by: Pylon

Quote:
Originally Posted by Rocco32
Sorry about the neck buddy. Maybe get some massage on it, helps with mine! 3 gyms I know what you mean though, I have 7 different gyms I go to depending on where I am at the time. But I have the one I love the most!!
My wife offered to give me a neck rub, but I'm in enough pain as it is. (Gosh, hope she doesn't see that!)


Posted by: Cris2Blis

Quote:
Originally Posted by Pylon
My wife offered to give me a neck rub, but I'm in enough pain as it is. (Gosh, hope she doesn't see that!)



Posted by: Rocco32

Quote:
Originally Posted by Pylon
My wife offered to give me a neck rub, but I'm in enough pain as it is. (Gosh, hope she doesn't see that!)
Haha I meant professionally


Posted by: Archangel

Hope the neck gets better quickly my Friend!!! Where do you play softball at? I can hit homeruns (LOL) maybe I can come out and check ya out!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Hope the neck gets better quickly my Friend!!! Where do you play softball at? I can hit homeruns (LOL) maybe I can come out and check ya out!!!
The neck is feeling much better today. I think I may be able to get into the gym tomorrow, but may only do cardio this week.

We play down in Fenton on Wed nights, usually at 6. Feel free to drop in some night!


Posted by: DeadBolt

Heya bud hows things going? Hows the new diet and everything workin out for ya?

Hurt your neck playin softball eh? What did I miss here....sorry i didn't catch it in the previous page!


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
Heya bud hows things going? Hows the new diet and everything workin out for ya?

Hurt your neck playin softball eh? What did I miss here....sorry i didn't catch it in the previous page!
The new diet is really more of a lack of diet...at least it has been. I'm starting to be a little more aware of intake, but I've just kinda been eating whatever as long as it's clean and not tracking. After 8 months, I was really tired of having to count everything, but I think I'm over it. (Actually started tracking again yesterday.)

No, as much as I hate to admit it, I think I hurt my neck watching a movie. I was in my hotel Friday, and had my laptop on the desk watching a DVD, but had my feet up on a chair, so my head was turned to the left for an hour or so. Sad, ain't it?

I'm feeling pretty good (neck-wise) this morning, so Iwill try to get in a w/o today, but I will probably stick to cardio just to let the neck come all the way around.


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
The new diet is really more of a lack of diet...at least it has been. I'm starting to be a little more aware of intake, but I've just kinda been eating whatever as long as it's clean and not tracking. After 8 months, I was really tired of having to count everything, but I think I'm over it. (Actually started tracking again yesterday.)

No, as much as I hate to admit it, I think I hurt my neck watching a movie. I was in my hotel Friday, and had my laptop on the desk watching a DVD, but had my feet up on a chair, so my head was turned to the left for an hour or so. Sad, ain't it?

I'm feeling pretty good (neck-wise) this morning, so Iwill try to get in a w/o today, but I will probably stick to cardio just to let the neck come all the way around.
I'm the same way with my diet. For the last 2 years I have been so particular about my cals and counted everything I eat. Now its just trying to keep it clean and in moderation.

That sux about the neck....just stiffened it up from watching tv thats funny LOL. Hope it gets better asap man!


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
I'm the same way with my diet. For the last 2 years I have been so particular about my cals and counted everything I eat. Now its just trying to keep it clean and in moderation.

That sux about the neck....just stiffened it up from watching tv thats funny LOL. Hope it gets better asap man!
Thanks Bolt.

I lied about the gym, apparently. The neck is better, but I'm skipping again today to give it more rest. I don't want to miss my game tomorrow night, so I'm just taking it easy until then.


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
Thanks Bolt.

I lied about the gym, apparently. The neck is better, but I'm skipping again today to give it more rest. I don't want to miss my game tomorrow night, so I'm just taking it easy until then.
When does your season end? My cousin was playing softball on a team while we lifted for a while. I hated it lol b/c it would always screw up my order of exercises.


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
When does your season end? My cousin was playing softball on a team while we lifted for a while. I hated it lol b/c it would always screw up my order of exercises.
I think it's another 8 weeks. It's just a co-ed team with a couple of people I know from work, so it's nothing I would mess up my w/o for. But still, it's a lot of fun.


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
I think it's another 8 weeks. It's just a co-ed team with a couple of people I know from work, so it's nothing I would mess up my w/o for. But still, it's a lot of fun.
I hear ya...its always good to be involved in things like that. I wish I had the time!


Posted by: Rocco32

Glad the neck is doing better! I go through periods like that too with counting your food and everything.


Posted by: Archangel

Glad the neck is feeling better too my Friend!!!


Posted by: I'm Trying

Are you only playing one night a week then?? (softball)


Posted by: Pylon

Quote:
Originally Posted by I'm Trying
Are you only playing one night a week then?? (softball)
Yeah, just Wednesdays, and while I'd love to play more, I don't think my scheduel could take it.


Posted by: Pylon

Quote:
Originally Posted by Archangel
Glad the neck is feeling better too my Friend!!!
Thanks kids.

Yeah, feeling much better this evening. Even went out and did the yard, which may not count as cardio, but worked up a sweat and got the blood moving a bit. I'd say I'm at @90%, which is enough to get back on light work, I think.


Posted by: I'm Trying

Quote:
Originally Posted by Pylon
Yeah, just Wednesdays, and while I'd love to play more, I don't think my scheduel could take it.
Right now I play on Mondays and Wed. Then two tournaments a month on average.


Posted by: Pylon

Quote:
Originally Posted by I'm Trying
Right now I play on Mondays and Wed. Then two tournaments a month on average.
Sounds like fun. I'm balancing one night a week with work travel, school and family, but I look forward to the day when I can play that much!


Posted by: Archangel

Hows it goin today Brother Pylon? Hope the necks back at 100%!!!


Posted by: Pylon

Heya Arch.

Neck is ok, a little stiff after the game last night. Hoping all will be well by the weekend.


Posted by: Archangel

Quote:
Originally Posted by Pylon
Heya Arch.

Neck is ok, a little stiff after the game last night. Hoping all will be well by the weekend.

how did you do last night?


Posted by: Pylon

Quote:
Originally Posted by Archangel

how did you do last night?
Um...we won. Let's leave it at that.

Feeling much better today, I think Monday will for sure be a lifting day. (Of course, the boy is staying with the grandparents Saturday, so this is assuming I don't get...um...injured in the meantime....)


Posted by: Pylon

Some good news this morning! My buddy is getting married in Jan at Disneyworld the day before the boy's 3rd b-day. (I'm slated as best man.) I guess I should make getting under 250 the goal for the day, huh?

I'm thinking of doing HIT, but with a twist. I'm thinking of ditching the upper/lower split and instead planning a 3x per week setup with alternating upper and lower work. For example, bench then calf raise then rows then leg ext. (I don't have it all worked out yet.) I've been thinking about this for a while, and I may start in with this next week.

I've done routines that go back and forth this way, and they are always killer. Making the blood race from upper to lower always seems to really work me over, and doing it HIT style in reduced time seems even harder.

I'll work up the setlist over the next couple of days. And thoughts are welcome...


Posted by: Archangel

Hmmmmmmm, sounds very interesting, VERY interesting!!! I look forward to seeing your new routine!!! Welcome back to HIT my Friend!!!


Posted by: b_reed23

uh oh....archy is rubbing off on you!! "can't wait to see the new routine!!" I'm getting this odd sense of deja vu...lol...good luck!!


Posted by: Pylon

OK, here's the first draft. I'm setting the list with my gym in mind, so I can keep travel between lifts to a minimum. I would have to adjust in my other gyms, I think, so this is a flexible list, but you get the idea...

Day one
Bench press
Leg Press
DB Flyes
Calf Press
HS decline
HS incline
Calf Raise
Dips
Kickouts
Pec Deck


Day Two
Preacher Curl
One Leg Press
BB Curl
Leg ext
Hammer Curl
Rev Incline Flye
DB Sumo squat
Lat Pulldown
Adductor squeeze
Seated Row


Day Three
Mil Press
Squats
Lat Raises
Rev Inc Shrugs
Lunges
French Press
DB SLDLs
Skulls
Leg curl
Rope Pulldown

I've mostly alternated upper and lower, and tried to concentrate each day on one or two areas as much as possible. (Yes, lunges made the list. As much as I hate them, they fit nicely into that DB run of moves.) I also tried to put the lifts with the most set up time first, with the exception of squats. (I need to start with uppers to keep the list balanced. I'll do the mils in the cage so I have the equipment with no wait.)


Posted by: Archangel

I really LIKE that routine, pretty interesting concept!!! You may have invented something, thats what I'm trying to do with my Hybrid HIT!!! Are you doing an every other day or just something like a m-w-f scenario? I will be following along VERY closely my Friend, that routine has peaked my curiosity!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
I really LIKE that routine, pretty interesting concept!!! You may have invented something, thats what I'm trying to do with my Hybrid HIT!!! Are you doing an every other day or just something like a m-w-f scenario? I will be following along VERY closely my Friend, that routine has peaked my curiosity!!!
It will be every other day, 3 x per week. I hesitate to put MWF on the days, only because I never know for sure which days I can get to the gym, you know?


Posted by: Archangel

Completely understand and agree with you!!! Good luck with it my Friend!!!


Posted by: b_reed23

do you think this routine will overtrain your legs or exhaust them?? usually my legs hurt for 2-3 days after I work them....also, how many times a week are you doing cardio? I can't wait to see how this program works, it looks pretty interesting!!


Posted by: Pylon

Quote:
Originally Posted by b_reed23
do you think this routine will overtrain your legs or exhaust them?? usually my legs hurt for 2-3 days after I work them....also, how many times a week are you doing cardio? I can't wait to see how this program works, it looks pretty interesting!!
I'm hoping that the short w/o each day on legs will let me work them harder. I hadn't really thought too much about it, though, so I may need to tinker as I go.

My plan is to do @10 min to warm up, then do 10-15min after lifting, but that may or may not happen. If I'm as gassed as I think I will be, I'll drop it. Still plan on doing cardio at least 2 if not 3 other days each week.


Posted by: FishOrCutBait

Im liking HIT more and more, I think I just may have to ditch P/RR/S, because of time constraints...

That looks like a pretty crazy w/o concept there, Pylon!


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
Im liking HIT more and more, I think I just may have to ditch P/RR/S, because of time constraints...

That looks like a pretty crazy w/o concept there, Pylon!
Thanks, Fish. We'll see how it goes....


Posted by: Pylon

Got in cardio work today amid some bad news. (25 min on bike in basement, step 1 in my plan of upping my cardio and HIT intensity...)

Had a nice weekend getaway planned with the wife for Labor Day. My parents were coming in Friday to watch the boy, she was flying out to meet me in my work travel and we were going to come back Sunday. Had some nice tourist type stuff ready and a full weekend of music, food and drink...

...in New Orleans. Oh well...


Posted by: FishOrCutBait

Ouch, man, sorry to hear that... I always thought Nawlins would be a fun trip. My friend from there had to evac,


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
Ouch, man, sorry to hear that... I always thought Nawlins would be a fun trip. My friend from there had to evac,
Here's the irony. I was going down there to work in the office just outside of NO, which I didn't really want to do anyway. Maybe I'll get luck and the whole building will blow away....


Posted by: DeadBolt

Heya man hows the neck? Hope its better!!

New routine looks interesting! I wish I knew more about HIT so i could comment. As for the legs....doesn't look like much volume so i don't think you'll be to sore or overtrain!

Sorry to hear about NO....that is just crazy overthere!!!


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
Heya man hows the neck? Hope its better!!

New routine looks interesting! I wish I knew more about HIT so i could comment. As for the legs....doesn't look like much volume so i don't think you'll be to sore or overtrain!

Sorry to hear about NO....that is just crazy overthere!!!
Thanks Bolt.

Yeah, I'm pretty sure there are other people more upset about the NO thing than me. I mean, we can just go somewhere else. I'm just sorry she never went. I've been, and from some of the computer models I've seen, there may not be anything left to visit after this. Very sad.


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
Thanks Bolt.

Yeah, I'm pretty sure there are other people more upset about the NO thing than me. I mean, we can just go somewhere else. I'm just sorry she never went. I've been, and from some of the computer models I've seen, there may not be anything left to visit after this. Very sad.
I was talking about this at work saturday and people are saying its going to take years for the area to un-flood I guess you could say b/c its so far under sea level. Its a shame all this is happening....I always wanted to go there but now it just wont be the same.


Posted by: Rocco32

Interesting set-up for the new routing Pylon. My concern is it's too much volume too often to really be HIT. As a regular program not going to failure it looks great but as a HIT routine I'm afraid it'll be too much on the body. JMO.


Posted by: Pylon

New HIT, day 1:

10 min recumb bike, lvl 5 (of 15)

wu - bench - 95x10

bench - 185x9 (need better ROM, but was OK)

leg press - 360x15 (trying to maintain good ROM on these)

db flyes - 35x15

calf press - 360x20

HS incline - 140x8

HS decline - 140x8

calf raise - 220x12

dips - -115x10 (might change this, can't really hit chest after the other chest work, it slides to the tri's, which is not what I want here.)

kickouts - 50x12 (this is the leg version, not the kickbacks; focus on ham/glut area)

pec deck - 100x8 (where did my strength go?)

Time (after warmups) @ 15 minutes

10 min recumb bike (lvl 5)

Totally gassed at the end of this. I did the bike work at the end, but didn't get much in the way of RPMs. (I think I was around 65.) Still sweating 30 min later. Wow.


Posted by: Pylon

I just had a very scary moment...

I've been eating at Qdoba now and then, thinking it was a decent place for a quick bite. Their tortillas are lard free, and I've been getting a burrito with black beans, double grilled chicken, and hot salsa, no rice, cheese, sour cream. I figured it would be low in fat, high in fiber and protien, so pretty good!

Wrong. Their website has a nutritional calculator. Little did I know this tasty concoction which seems so friendly packs 900 CALORIES and 31 grams of fat. Just the chicken has 10 g fat. Getting rid of the burrito drops it to 560 cals, 22g fat. Better, but...come on! Is this the best we can do as a society?


Posted by: ihateschoolmt

Good work out pylon!


Posted by: Archangel

W/O is lokin good there BRother!!! Great start at it!!! 900 calories? Holy Cow, must have tasted GREAT!!!


Posted by: FishOrCutBait

Lol, that does sound REALLY REALLY GOOD... mmm... 31g of fat...


Posted by: DeadBolt

Heya bro good lookin w/o!!!

I wish everyone else in this world was as healthy as we are! But c'mon now if everyoen in this world was like all of us would we have an obesity problem? People always wonder how to solve the problem....shit its not hard its called changing your eating habbits. But I wont go there b/c I'll rag on for 3 pages about this stuff....it really gets under my skin!


Posted by: Pylon

Skipped cardio today...I know, I know, but I've been too wrapped up in the New Orleans thing...My company has an office about 40 miles from there, and I've spent many nights in the quarter...heartbreaking stuff...


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
Heya bro good lookin w/o!!!

I wish everyone else in this world was as healthy as we are! But c'mon now if everyoen in this world was like all of us would we have an obesity problem? People always wonder how to solve the problem....shit its not hard its called changing your eating habbits. But I wont go there b/c I'll rag on for 3 pages about this stuff....it really gets under my skin!
I hear ya, DB, and I agree. (Of course, I should get a little less squishy myself before I start throwing stones.... )


Posted by: Pylon

Quote:
Originally Posted by ihateschoolmt
Good work out pylon!
Thanks Hater. I appreciate the positive vibes...


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
Lol, that does sound REALLY REALLY GOOD... mmm... 31g of fat...
Quote:
Originally Posted by Archangel
900 calories? Holy Cow, must have tasted GREAT!!!
Yeah, they are good, but I can think of MUCH better ways to blow 900 calories, ya know?


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
Yeah, they are good, but I can think of MUCH better ways to blow 900 calories, ya know?


Wow I watched the stuff about New Orleans ALL night at my firehouse....that is horrible! I pray for all the good souls there!

HEY enough of this skippin workout crap!!! I don't get slack so you dont either Na just teasin bro hard times I hear ya but sometimes its better to get your mind off of it and do something constructive ya know?


Posted by: b_reed23

It seems to me it would be nice if someone opened a fast food chain with HEALTHY foods, I mean, not even Subway can make a sandwich without 1000g of sodium!!


Posted by: Pylon

Quote:
Originally Posted by DeadBolt


Wow I watched the stuff about New Orleans ALL night at my firehouse....that is horrible! I pray for all the good souls there!

HEY enough of this skippin workout crap!!! I don't get slack so you dont either Na just teasin bro hard times I hear ya but sometimes its better to get your mind off of it and do something constructive ya know?
No, you're right. No excuse for skipping. It's not like I'm in NOLA, right? Just lazy. I even bought a couple of new playstation games so I could play while on the bike at home, but didn't do it. No excuse.


Posted by: Pylon

Quote:
Originally Posted by b_reed23
It seems to me it would be nice if someone opened a fast food chain with HEALTHY foods, I mean, not even Subway can make a sandwich without 1000g of sodium!!
I don't mind the sodium so much, but the carbs and calories really stack up. The worst part is there aren't many alternatives, so if I forget to pack food on a school night, I'm pretty screwed. I generally can get by on either a whole roasted chicken (just eating the breast, no skin, but man is it messy) or a couple of cans of soup (still high in sodium, but otherwise not too bad if you watch what you pick up).


Posted by: DeadBolt

Yea its tuff to find decent food in a pinch. At my job if I forget to pack my food though its very easy...I have a boston market very close so I can go there and get some pretty healthy food. Or you can get creative and hit up like 711 or simple simons and things and make a meal. You can get protein shakes, eggs, tuna/chicken salad, WW wraps stuffed with chicken. You really just have to open your eyes and look and the food will be there.

Its time to get rollin again Py!!! Get in gear!


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
Yea its tuff to find decent food in a pinch. At my job if I forget to pack my food though its very easy...I have a boston market very close so I can go there and get some pretty healthy food. Or you can get creative and hit up like 711 or simple simons and things and make a meal. You can get protein shakes, eggs, tuna/chicken salad, WW wraps stuffed with chicken. You really just have to open your eyes and look and the food will be there.

Its time to get rollin again Py!!! Get in gear!
Too right. I'll be in the gym today, and I'll do a little extra cardio to make up the skip. How's that?


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
Too right. I'll be in the gym today, and I'll do a little extra cardio to make up the skip. How's that?
Get in the gym yes...don't kill yourself on the cardio though! Keep it simple and don't burn yourself out! Its no quantity its quality and by quality I mean consistancy!!


Posted by: Pylon

HIT 2

WU - 10 min recumb bike, lvl5

HS preacher curl - 10x15(WU), 25x10(WU), 50x15 (will go up)

1 leg press - 220x20 (right), x17 (left)

BB curl - 60x10

Leg ext - 120x10

Hammer curl - 25x10
Rev Inc Flye - 25x12 (will lift more next time)

DB sumo squat - 120x12 (could have easily handled more wieght, but was getting pretty gassed by then and endurance was running low)

Lat pulldown - 80x12 (really good ROM here)

Adductor - 85x25 (weight will go way up on this)

Seated Row - 100x12

Good squeeze on just about everything, except maybe preachers. I'm not sure if the upper/lower alternating is really making the work harder or if it just feels that way, but I'm pretty gasses by the end. W/O time 17 min.

Ended with 10 min recumb bike, lvl5.


Posted by: Archangel

Awesome job there my Friend!!! Well done and 17 minutes? Great w/o!!! I hear you about NO, I have a friend who lives in sladale or something like that, and he said his house is gone!!! Thank GOD his family is okay though!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Awesome job there my Friend!!! Well done and 17 minutes? Great w/o!!! I hear you about NO, I have a friend who lives in sladale or something like that, and he said his house is gone!!! Thank GOD his family is okay though!!!
So far about 50% of the people that work in our office are accounted for, but even those folks have family in the area that are unaccounted for. Our office is like a bunker, and some people brought their families there for the storm. They have water, but no fuel or electric. I've heard 2 months until power is back, but that's just a guess. I've actually already volunteered to head down with supplies as soon as the roads are open.

Meanwhile, I get accused at work of being insensitive because I started announcing our alternative production plans on Monday, knowing that the area would be in bad shape no matter what happened. Oh well...


Posted by: Archangel

You have a BIG heart Brother, don't let ignorant, selfish people tell you anything else my Friend!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
You have a BIG heart Brother, don't let ignorant, selfish people tell you anything else my Friend!!!
I'm not too worried about it, but thanks for the sentiments.

The other thing that has bothered me are the qutoes in the news from the mayor of Biloxi and Gov. of MS. The mayor compared this to the tsunami in Asia (250,000 or so died there) and the Gov compared it to Hiroshima. I know it's tragic and all, but let's not get carried away. Why not just call it "America's Holocaust" and be done with it?


Posted by: yellowmoomba

Pylon-

How are you liking the HIT program ?? I really liked doing it for a while - especially when I was strapped for time.




Posted by: DeadBolt

Heya bud good lookin w/o!!

Yea its tragic but hell its no hiroshima or nuttin like that. These people just get carried away and want more pitty. Look shit happens....everyone down south and in the mid west are use to hurricanes and tornados. They have either got to accept them or move the hell out of the state!

Now I'm no heartless person here....my prayers go out for them. I just don't like the people who are safer then a roach in fort knox and complain that everyone is rude, insensitive, and not trying to help.


Posted by: Pylon

Quote:
Originally Posted by yellowmoomba
Pylon-

How are you liking the HIT program ?? I really liked doing it for a while - especially when I was strapped for time.
I dig HIT, especially for trying to drop BF. It's a great way to get in and out, you know?

I don't know if this alternating thing is really working, but it sure kicks my ass each day!


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
Heya bud good lookin w/o!!

Yea its tragic but hell its no hiroshima or nuttin like that. These people just get carried away and want more pitty. Look shit happens....everyone down south and in the mid west are use to hurricanes and tornados. They have either got to accept them or move the hell out of the state!

Now I'm no heartless person here....my prayers go out for them. I just don't like the people who are safer then a roach in fort knox and complain that everyone is rude, insensitive, and not trying to help.
I think part of it is the American idea that it's only really bad if it happens to us.


Posted by: shiznit2169

keep up the good work pylon


Posted by: Pylon

Quote:
Originally Posted by shiznit2169
keep up the good work pylon
Thanks, Shiz. I'll take all the good vibes I can get...


Posted by: Pylon

Cardio day...21 min on eliptical. Started at level , went up 2 level each minute (goes to 20), then back down the same way. Time efficent, but still pretty good.


Posted by: Archangel

Quote:
Originally Posted by Pylon
Cardio day...21 min on eliptical. Started at level , went up 2 level each minute (goes to 20), then back down the same way. Time efficent, but still pretty good.
Sounds like a good session my Friend!!!


Posted by: Pylon

I'm back on the anti-inflams this morning. My neck is stiff, though not as bad as before. I think I can still lift today and then take it easy over the weekend.


Posted by: b_reed23

everything is looking great, Bud!!! I have 1 question though....21 minutes??? why not 20, or 25???


Posted by: Pylon

Quote:
Originally Posted by b_reed23
everything is looking great, Bud!!! I have 1 question though....21 minutes??? why not 20, or 25???
That's just the way it worked out. 1 min at 1, 3, 5, 7, 9 11, 13, 15, 17, 19, 20, 19, 17, 15, 13, 11, 9, 7, 5, 3, 1. 21 minutes.


Posted by: Pylon

Got in to lift today but the neck was really bothering me. I got in...

10 min w/u - rec bike, lvl 5

BB mil press - wu 65x10, 85x10
BB mil press - 115 x 5 (started to really feel them on my neck on the push. May not have been the best choice of lifts for me...)

Front squat - barx10, 95x10 (really didn't want to but the bar on my neck. At least I was kinda thinking at this point)

Seated lat raise - 20 x 10

Called it quits here. Didn't want to aggrevate it to the point it causes me to miss lifting next week. Finished up with 20 min on the treadmill at 3 mph, 5% incline. Not a great end to the week, but I can live with it. (A month ago I would have skipped alltogether and gone out for one of them 900 calorie burritos...)

Off to visit the parents, will be incommunicato all weekend. On the other hand, will return with wild salmon and halibut, so it's a fair trade.

Have a great weekend, everyone. Be safe.


Posted by: Archangel

Try DB presses Brother Pylon, I prefer those way more that BB presses!!! Feels alot better on your neck, and I feel it more in my Delts!!! Your doin Great, just take care of that neck my Friend!!!


Posted by: Archangel

Quote:
Originally Posted by b_reed23
I have 1 question though....21 minutes??? why not 20, or 25???
Because he was slacking!!!


Posted by: DeadBolt

Quote:
Originally Posted by Archangel
Because he was slacking!!!



Posted by: b_reed23

not a bad workout ....for a quickie!!!!!!!!!!


Posted by: FishOrCutBait

Agreed, I LOVE db work, at least for presses, etc.


Posted by: Archangel

Where you is BRother Pylon? How are things with your company doen in NO?


Posted by: Rocco32

Quote:
Originally Posted by b_reed23
not a bad workout ....for a quickie!!!!!!!!!!
Haha

Go to a Chiro or something Pylon, I really think it will help. Looking really good in here.


Posted by: Pylon

Thanks everyone.

The neck is still a bit tight, probablky because instead of resting I've been moving furntiture all weekend. Oh well...

Thanks for the suggestion on DB mils. If I switch (and I probably will) I will rework my routines. I only put them on BB in front so I could start with an upper body lift, but still be in the cage for when I squat. I may change both to DB lifts for a while just to change it up and try to move the stress off the neck.


Posted by: Pylon

Quote:
Originally Posted by Archangel
Where you is BRother Pylon? How are things with your company doen in NO?
Last I heard 90% of the people have been contacted, everyone OK so far. The office may be closed for a month or more, so we are in a holding pattern to see what will happen.


Posted by: Pylon

No trip to the gym, but got in plenty of work outside. The neck seems to be a little better, but I can't shake that last kink. Popping advils not to try to loosen it up the rest of the way, seems to help.


Posted by: Pylon

Feelin a little better, but crunched for time today, so no trip to the gym. I think it might be better to take the week off from lifting anyway, just to be sure the neck is all healed up. Will be hitting the bike tonight (and probably each night this week, as my schedule is packed.) I picked up 2 new games last week (Medevil and Mortal Kombat Trilogy...ok, not all that new) so I will have lots to keep me interested...


Posted by: Pylon

30 minutes on the bike, flew by thanks to the new games. (The bad part is I missed a really important item on the first level, and now have to start over. Oh well...)


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
30 minutes on the bike, flew by thanks to the new games. (The bad part is I missed a really important item on the first level, and now have to start over. Oh well...)
Just means more cardio LOL!!!


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
Just means more cardio LOL!!!
Hey, whatever gets me on the bike, right?


Posted by: FishOrCutBait

Lol, Im a fan of the video games myself, do you like the action ones more, or the RPG style?


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
Lol, Im a fan of the video games myself, do you like the action ones more, or the RPG style?
I like the old school arcade types mostly, then RPGs, but it has to be the right one for me to enjoy it. 1st person shooters make me dizzy.


Posted by: Pylon

Sat in a training class all day, but packed my lunch so I managed to keep everything on track. Will be playing ball tonite, if the boy is asleep when I get back (which I suspect will be the case) I will hit the bike after. That should cover me for the day.

I've been running at abour 1750 cals/day, keeping carbs pretty low (under 100g most days.) Yesterday was higher (@170), today will be low again (at 26g right now, @1300 cals.) I'll eat once more before bed, most likely the FF yogurt/SF jelly combo I've fallen in love with.


Posted by: soxmuscle

I'm too lazy to scamper through your journal here, but whats your training outline look like?


Posted by: DeadBolt

Thats doesn't seem like many cals brotha!

I remember for my last few weeks of my comp I was takin in like 1600 cals with no carbs except veggies. I think you may need some more cals then that don't ya think?


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
Thats doesn't seem like many cals brotha!

I remember for my last few weeks of my comp I was takin in like 1600 cals with no carbs except veggies. I think you may need some more cals then that don't ya think?
At some point I'm sure you are right, but this actually feels really good right now. My energy levels are much better than I expected them to be, and my workouts feel good too. When I start to dip I'll swtich up and start to carb cycle. I'm thinking of this as a flushing period, so to speak.


Posted by: Pylon

Got in my game, then 35 minutes on the bike (low intensity.) Would've been 30, but was caught up in the game, so kept going until I hit a stopping point. Felt great!

The neck is loosening up as well. I'm going to stay on cardio only the rest of the week just to be safe, then back at lifting on Monday.


Posted by: Pylon

Quote:
Originally Posted by soxmuscle
I'm too lazy to scamper through your journal here, but whats your training outline look like?
Z'ok. I'm the same way...

I just started back on HIT after a layoff. The plan in 3x/wk, with at least 2 cardio worked in as well, but really hoping for 3 cardio. The HIT routine is something different I wanted to try where each day is a full body but targeting specific areas (chest/quads on day, back/bis/hams, etc. I forget the exact split, and am also too lazy to look.)

The idea is to alternate lifts between upper and lower body, so it's something along the lines of bench/leg press/HS incline/calf press/DB flye etc. I've found in the past that kind of alternating pattern seems to work me harder than all upper then all lower. I only got in a few w/outs before I got a nasty kink in my neck and have been trying to work through that. Should be back lifting Monday.


Posted by: FishOrCutBait

Keep hittin that cardio, m'friend!! If you're an uber nerd like I am, you might enjoy "Harvest Moon: Friends of Mineral Town" All the rest of you people, dont look that up, because you'll lose all respect you have for me (what little it may be), and call me a nerd forever... Dont worry, its nothing bad, just nerdy...


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
Keep hittin that cardio, m'friend!! If you're an uber nerd like I am, you might enjoy "Harvest Moon: Friends of Mineral Town" All the rest of you people, dont look that up, because you'll lose all respect you have for me (what little it may be), and call me a nerd forever... Dont worry, its nothing bad, just nerdy...
Looks a lot like the old Zelda games. That's OK, but not really my style. I dig the arcade stuff like NFL Blitz or Stryder, maybe some Jet Moto or Crash Bandicoot. RPGs are really more of a PC thing for me. The last one I played was Baldur's Gate, which should tell you something.

Oh, I also really dig Mechwarrior and the old Civilization II.


Posted by: FishOrCutBait

Lol, nice. My kinda gamer, baldur's gate is what Im talkin about. I FINALLY POSTED A REAL WORKOUT!!!


Posted by: The_Godfather

Speaking bout games, come finish Jade Empire u Fishy fool


Posted by: FishOrCutBait

lol, friday night, Ill come over and lay some mad pwnage on those final bosses... Now that I FINALLY GOT THAT DUMB flyer sequence finished...


Posted by: The_Godfather

I was talking to a friend that beat it....and....i dont think u are near the end....

Sorry for whoring up your journal Pylon


Posted by: FishOrCutBait

Lol, we're whoring up his journal good...

Really?? Hrm... Oh well, I was hoping it wasnt close to over!!


Posted by: Pylon

No need to apologize, fellas. Whoring always welcome!


Posted by: FishOrCutBait

Lol, yeah, like ive said before, TGF and I go way back, like, 4th grade, lol.


Posted by: Pylon

Hey, just happy to have visitors. I'd go post in TGFs journal, but I can't seem to find it!


Posted by: yellowmoomba

Keep at it Pylon!!!!!


Posted by: Pylon

OK, looks like this may be an off night. Found out we are having dinner guests at 5pm (that's when I found out. They came at 5:30. It's all famlity though, so it's OK.)

I threw together a couple of batches of lettuce wraps, which they all really liked. Pleanty of filling left, which will make for tasty meals later. My brother-in-law and I are hanging out and drinking wine while the wife and her 2 sisters are going thru old clothes and stuff. (He just went to pick up their daughter, so I have a free moment.) Anyway, I'm sure my calorie count will be up, as well as carbs, just from the wine (we're on bottle #3.) But the food has been solid (lettuce wraps, smoked salmon, peanuts.)

Is it a bad sign that in the middle of all that I take time to post my evening events?


Posted by: yellowmoomba

Quote:
Originally Posted by Pylon
OK, looks like this may be an off night. Found out we are having dinner guests at 5pm (that's when I found out. They came at 5:30. It's all famlity though, so it's OK.)

I threw together a couple of batches of lettuce wraps, which they all really liked. Pleanty of filling left, which will make for tasty meals later. My brother-in-law and I are hanging out and drinking wine while the wife and her 2 sisters are going thru old clothes and stuff. (He just went to pick up their daughter, so I have a free moment.) Anyway, I'm sure my calorie count will be up, as well as carbs, just from the wine (we're on bottle #3.) But the food has been solid (lettuce wraps, smoked salmon, peanuts.)

Is it a bad sign that in the middle of all that I take time to post my evening events?
You're addicted to IM !!!!


Posted by: Archangel

Hows it goin Brother Pylon?


Posted by: Pylon

Quote:
Originally Posted by Archangel
Hows it goin Brother Pylon?
Good to see ya Archie! Hope the house is coming along.


Posted by: ccr_bballer33

Hey Pylon, hows the workouts coming? I noticed you said your neck was feeling tight and had a kink..hows that coming along? g'luck with all bud.


Posted by: DeadBolt

I'm with YM LOLOL!


Posted by: Rocco32

How's everything Plyon? Are you still thinking about Carb Cycling?


Posted by: Pylon

Quote:
Originally Posted by Rocco32
How's everything Plyon? Are you still thinking about Carb Cycling?
Yes, though not sure when I will start. I've been running my cals and carbs really low the last couple of weeks (@1700/day, under 100g carbs) and am seeing good success from that while coupled with HIT and/or cardio. Once that starts to flatten out (and I think it is starting to) I will start the cycle.


Posted by: Rocco32

Sounds good!


Posted by: Archangel

Hows the neck my Friend? House stuff is going, and I actually see an end in sight!!! We will definatly get together more often!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Hows the neck my Friend? House stuff is going, and I actually see an end in sight!!! We will definatly get together more often!!!
Neck feels good, feels loose. Will be lifting Monday for sure!


Posted by: b_reed23

holy cow........your only eating 1700 calores?????????????????????? I eat between 1550-1650, aren't you hungry all the time???


Posted by: Pylon

Quote:
Originally Posted by b_reed23
holy cow........your only eating 1700 calores?????????????????????? I eat between 1550-1650, aren't you hungry all the time???
Actually, it's not so bad. Most of what I've been eating consists of chicken breasts, fish, eggs, shakes, salsa, etc. Very lean and very clean, but also very easy to grab a chunk of something whenever the mood strikes me. That plus all the water keeps me from getty too hungry. (I know if I did I would likely eat whatever was in front of me, so that's a no no anyway.)


Posted by: Pylon

I'm going to be in a training seminar all week close to home (which means far from my gym.) I realized this morning that I can't lift M or W nite, so I needed to life today to get in 3 sessions this week...

WU - Bike - 10 min
WU - Bench - 95x8

Bench - 185x12 - increased reps by 3. Went up easy, ready for more weight.

Leg Press - 360x20 - good ROM, will raise weight

DB Flye - 40x12 - had a little trouble starting these, but hit a groove around 4

Calf Press - 360x20 - good stretch and squeeze

HS incline press - 140x7

HS decline - 140x12 - this is my alt. gym, and the machine is marked wide press, but it sure felt like a decline to me

Standing calf - 225x20 - 5 more reps w/ 5 more lbs than last time

incline DB press - 40x10 - added these (removed dips) - might have gotten 12 if not distracted by the assclown jumping rope in the middle of the free weight area. Seriously, there were only 10 people there, and 5 were in that area. You can't do that outside?

Hack squat (45 deg.) - 180x15 - replaced kickouts (no machine for them)

Pec Deck - 100x10 - different machine, has an incline seat. Not sure why, but it's all they have.

W/O time - 18 minutes

10 min treadmill, speed 3.0, 7% incline


Posted by: Archangel

Awesome w/o there BRother Pylon!!! 18 Minutes is a GREAT pace too!!! Your makin me feel like a slacker now my Friend!!! Keep it up, and just for the record.......................I can't stand ass-clowns either!!!
Will definatly have to get together more often when the move is final!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Awesome w/o there BRother Pylon!!! 18 Minutes is a GREAT pace too!!! Your makin me feel like a slacker now my Friend!!! Keep it up, and just for the record.......................I can't stand ass-clowns either!!!
Will definatly have to get together more often when the move is final!!!
Thanks Archie. Felt great to be lifting again!


Posted by: yellowmoomba

Nice job Pylon!

Your "ass clown" comment made me laugh out loud!!


Posted by: Pylon

I was thinking about my last w/o, and how the 185 went up really easy. The more I think about, the more I'm pretty sure I only actually loaded 135.


Posted by: Pylon

Short on time today, so adjusting my lifting to W-F instead of T-Th this week. (Already lifted Su.) 30 min rec bike today.


Posted by: Archangel

Your still doin fine my Friend!!! Just keep at it!!! When I move I will be joining 24 hour fitness and working out in the am, like around 4:15 am if your interested!!! Would like to get together and work out, drive some golf balls and eventually play a round!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Your still doin fine my Friend!!! Just keep at it!!! When I move I will be joining 24 hour fitness and working out in the am, like around 4:15 am if your interested!!! Would like to get together and work out, drive some golf balls and eventually play a round!!!
Interesting...I could be persuaded from time to time at the least...

I've been thinking of switching gyms. Do you know if 24 is a chain that lets you take your membership anywhere you go? I know Gold's and Powerhouse don't work that way...


Posted by: FishOrCutBait

are you sure Gold's doesnt work like that? I thought it did... Anyway, I have a 4 pack of 10 day passes to the treasure valley Gold's gyms in Idaho, if you ever travel up there, drop me a line and Ill mail em over to you before you go.


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
are you sure Gold's doesnt work like that? I thought it did... Anyway, I have a 4 pack of 10 day passes to the treasure valley Gold's gyms in Idaho, if you ever travel up there, drop me a line and Ill mail em over to you before you go.
Positive. They are independently owned (at least that is what the ones I have talked to said.) Maybe there are franchise stores that are different, but it doesn't really help me.

It looks like 24 hr does let you buy a membership to all their clubs, but they don't post the price on their site. Also, there isn't one real close to my house, which isn't a big deal since I usually work out near the office and there is a couple out there.

Thanks for the offer. I think if I am ever in Idaho, however, my main concern will be getting out of Idaho.


Posted by: Archangel

Memberships aren't that bad Brother Pylon, I think it's like 100 down and then like 28 a month i think!!! Havn't checked into it fully, but will let you know when I know for sure!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
Memberships aren't that bad Brother Pylon, I think it's like 100 down and then like 28 a month i think!!! Havn't checked into it fully, but will let you know when I know for sure!!!
I think that just covers one location. If I switch, I want to be able to go anywhere. Doesn't it seem like that would be a perk many people would want? I'm suprised more places don't do it (or at least advertise it if they do.)


Posted by: Pylon

What a day. I'm out of whey (it'll be here tomorrow) so I've been eating egg whites for breakfast. I've been pressed for time, so I've been out of chicken for a few days. Been having to go out for lunch (I know, poor pitiful me, right?) and have been getting plain salads, no dressing, no onion, no crouton, mustard not dressing and double grilled chicken. It's been OK I guess.

So today, I had time to come home at lunch and cook chicken. I ate eggs in the AM, missed my 9:30 snack, ate around 11:30 (right at 4 hours, a couple of chicken breasts) ate that again at 2, had another at 4. Wasn't thinking much about it until I started to really zone out and feel out of it. That's when I realized I had taken in about 900 calories for the day and the only carbs were from the one egg yolk. Yikes.

Snarfed some frozen veg before my softball game. (BTW, I was 3-3, double, run scored with 2 infield hits. Best game of the year, and the last, of course. Spent extra time in the cage before the game and fixed my swing. I also got a few comments that I am noticably faster than I was 8 weeks ago.) Just had some FF yogurt and SF apple butter, but still ended the day under 1400 cals. No wonder I'm so beat!


Posted by: yellowmoomba

Only 1400 cals..........


Posted by: Pylon

Quote:
Originally Posted by yellowmoomba
Only 1400 cals..........
Believe me, I was as suprised as anyone!


Posted by: FishOrCutBait

Quote:
Originally Posted by Pylon
I think if I am ever in Idaho, however, my main concern will be getting out of Idaho.
LOL, well, my only problem with Idaho is that my dad lives there... Yeah, hes kind of... ANYWAY, 1400 cals is really REALLY LOOOOOOW!!! How did you make it??? I would have freaked.


Posted by: Pylon

Quote:
Originally Posted by FishOrCutBait
LOL, well, my only problem with Idaho is that my dad lives there... Yeah, hes kind of... ANYWAY, 1400 cals is really REALLY LOOOOOOW!!! How did you make it??? I would have freaked.
Like I said, I didn't really notice until late in the day. I've been so busy and the class I'm in is really facinating stuff, so the time flew by. But yeah, it caught up with me, no question.


Posted by: DeadBolt

Heya man how goes it?

1400 cals wow lol I was eating something around there during my comp.

Hows the neck? Back to working out yet?


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
Heya man how goes it?

1400 cals wow lol I was eating something around there during my comp.

Hows the neck? Back to working out yet?
Feeling good, just held back by the schedule right now. I've been hitting cardio at least each night, but nothing too insane. But the body responded well to rest, which is a good thing!


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
Feeling good, just held back by the schedule right now. I've been hitting cardio at least each night, but nothing too insane. But the body responded well to rest, which is a good thing!
Yea I hear ya on the schedual thing bro!!! Its killer!


Posted by: fantasma62



Brother Pylon, been a while....
Been doing a bunch of stuff but have never left. I've just been reading, watching.....
Haven't been working out since June. Many things happening, all at the same time...I posted it all in Arch's journal.

Will be back full time next week....Hopefully I will have something meaningful to post in my journal next week....

Laters...


Posted by: Pylon

Hey Tony! Good to see you lurking about! Saw your post in Archie's hood, sounds busy.

Are you still traveling? How often are you in NOLA? I am running an office down there and go down every couple of weeks. Maybe we are crossing paths without knowing it!


Posted by: Archangel

Quote:
Originally Posted by Pylon
Feeling good, just held back by the schedule right now. I've been hitting cardio at least each night, but nothing too insane. But the body responded well to rest, which is a good thing!
Sounds good to me!!! Can't wait till all this house and moving stuff is done!!! Really hard to focus on w/o ya know?



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