>>?<<--- A Question of Balance --->>?<< [Forum Archive]

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>>?<<--- A Question of Balance --->>?<<

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Posted by: The Monkey Man

Seems like my quest for 'Big' numbers has brought me the whammy's
I was trying so hard to avoid...

So chastised by this new revelation, I move forward seeking the
training that will truly bring my mind and body together and gain
me the "spriritual creaminess" I seek...

This could get weird, as my quest for physical fitness
has always been closely followed by a need for psychological
fitness as well.. As you know the two go hand in hand..
If you are foul tempered, tired, exausted from work, or sore
from previous training sessions, it will effect your current workouts...

And; for me, if I am not meeting my general, or long term goals,
that has an effect on my mood outside the gym...

So if I decide to shave my head don't freak out!
And keep all the kojak jokes in a positve humor..

Catch you on the rebound 'ah' the medicide -

Posted by: The Monkey Man

SAT 14JA061130
LTF

PRONE LEG CURL (cybex)
90x18
130x12
150x10
170x705
190x5.5

SETD LEG CURL (techno)
110x13
130x12
150x10
170x705
190x5.5 ---> 110x10

HANG PWR SNATCH
65x7
85x7
100x5
120x4
135x2, 2
145x2 - grip became sweaty (chalkless)

(gay LTF)

REV PEC DEC
80x13
90x15
100x12
110x12

DB LATL RAISE
15x12
20x12
25x10, 10

Nice little Wo... Just under an hour

(no pains at all, felt good)

Posted by: Archangel

Good lookin w/o Brother Monkey!!! I hear ya about the pains, thats a great sign though that you didn't have any!!! I've been thinking about shaving my head as well, more power to ya my Friend!!! Did you ever find a room for the Arnold???

Posted by: The Monkey Man

Quote:

Originally Posted by Archangel

Good lookin w/o Brother Monkey!!! I hear ya about the pains, thats a great sign though that you didn't have any!!! I've been thinking about shaving my head as well, more power to ya my Friend!!! Did you ever find a room for the Arnold???

No we will buy next Friday (payday)

Posted by: yellowmoomba

No pain

Posted by: The Monkey Man

Well...

There goes the 2nd WO of this journal...

I went to the gym with the intent of doing 40-45min of cardio
and relaxing in the sauna to drain some of the impurities from my body...

The freakin place was packed!!! -

18:30 on Sunday night!...

I wish the new years resolutionists would all
drop dead on the recumbant bikes! -

OK, I feel better

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Well...

There goes the 2nd WO of this journal...

I went to the gym with the intent of doing 40-45min of cardio
and relaxing in the sauna to drain some of the impurities from my body...

The freakin place was packed!!! -

18:30 on Sunday night!...

I wish the new years resolutionists would all
drop dead on the recumbant bikes! -

OK, I feel better

Posted by: shiznit2169

screw the curls

squat til u puke

Posted by: BigDyl

How much can you clean, clean/jerk, snatch, or hang clean now???

Posted by: Seanp156

Quote:

Originally Posted by shiznit2169

screw the curls

squat til u puke

You probably missed the posts relating to his knee problems in his old journal...

Posted by: Archangel

Quote:

Originally Posted by The Monkey Man

Well...The freakin place was packed!!! -

18:30 on Sunday night!...
I wish the new years resolutionists would all
drop dead on the recumbant bikes! -

OK, I feel better

I understand my Friend, thats why I LOVE going in the am!!!

Posted by: The Monkey Man

MON 16JA061610
LTF

CARDIO
22min Walk on tread
12min Row

PUSH PRESS
95x10
115x10
135x10

SMITH HANG SNATCH PULL
90x10
110x10
130x10
150x10

HANG PWR SNATCH
65x6
85x6
105x5

SEATED MILITARY PRESS (behind)
95x10, 10
115x10

STRETCHING

BW PWO = 209.5

Posted by: Archangel

Good lookin w/o BRother Monkey, how do you like the behind neck presses? They kill my shoulders!!! More power to ya my Friend!!!

Posted by: The Monkey Man

THURS 19JA061726

Walked 47min outside

Little chilly, but warmed up at the end
(Fresh air is good)

Knees hurting still...
Woke up middle of the night, last night -

Haven't done squats for a week and a half,
so should feel good, but don't

Thinking of calling the ortho again tomorrow,
make an APPT to have the scope & grind

I won't have the insurance for much longer
and if it gets worse after May, I'm screwed

Posted by: The Monkey Man

SAT 21JA061145
LTF

PRONE LEG CURL (cybex)
110x12
130x12
150x10
170x8

HANG PWR SNATCH
65x10
95x6
115x3, 3
135x2, 2
155x1, 1 (used thumblock grip first time here)

SEATED LEG CURL
120x12
140x12
160x10
180x8
200x5.5

-----------------------------------------------------

Medical Update...

Made 2nd Appt with Ortho Surgeon...
I decided to have the knees scoped...
Will find out the full, impact of the procedure when I talk to the doc...

BW PWO = 211.8 (fat)

Have Bodycomp scheduled for tomorrow -

Posted by: The Monkey Man

SUN 22JA061030
LTF

HMR STR DCLN PRS
140x20, 20
180x15, 15
230x10, 10

PUSH PRESS
65x6, 6
95x5
115x5
135x5
165x2
185x2

MID-REAR DELT RAISE, CBL-X (free motion)
15x20, 20, 16, 22

-------------------------------------------------------

BODY COMP TODAY
BF% = 15.9 @ 211.3

Shit, I'm getting fatter
(like I didn't know that)

Posted by: P-funk

why not clean up your diet if you don't like it?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

why not clean up your diet if you don't like it?

Well, maybe I will -

Posted by: The Monkey Man

It's hard to lose fat when I cant effectively train legs or do any serious cardio -

Posted by: The Monkey Man

TUES 24JA061630
LTF

CARDIO - 15 min treadmill

PUSH PRESS
65x8
95x8
115x6
135x5
165x5
190x3
210x2
225x1, 1, 1
185x2, 2

SMITH HANG SNATCH PULL
90x8
140x8
180x5
230x5

HANG PWR SNATCH
65x7
95x5
115x5
135x2, 2
145x1, 1
115x2

CBL LATL RAISE
15x15
20x12
25x10 ---> 15x11

loads of stretching
(feeling really stiff, fat, and slo)

Posted by: The Monkey Man

WED 25JA061615
LTF

CARDIO
WALK - 20min @ 4
ROW - 10min 217/500 @ 7.5

VERT ROW (Icarian)
110x12
130x10
150x12
180x10
No straps, wrists trashed

HMR STR DCLN PRS
180x15
230x12
270x10
320x7

FREE MOTION TRICEP
45x20
50x15
60x12
70x9 ---> 45x8

------------------------------> out!

Posted by: The Monkey Man

THURS 26JA061610
LTF

CARDIO
Walk/Run 0.5 Mile Intervals - 35min

It was easy to log this WO...

...(Literally)

Posted by: Archangel

Excellent w/o's my Friend!!!

Posted by: The Monkey Man

FRI 27JA061630
LTF

CARDIO
TREADMILL INTERVALS
WALK 0.5mi, RUN 0.6mi - 40min

SMITH SNATCH PULL
90x10
140x10
160x8
180x7
90x7

FRONT SQUAT
135x1

(bad idea)

POWER SQUAT MACHINE (icarian)
90x10
180x10, 10, 10

PRONE LEG CURL
110x15
130x12
150x12
170x7.5

SEATED LEG CURL
110x10
130x10
150x9.5
170x8.5

Owww... Hammy's Burnin' today

Knees Not hurting on the run...
...But, instantly on the squat -

Posted by: Archangel

Take care of those wheels my Friend, good lookin w/o too!!! I still have yet to try Front Squats!!!

Posted by: The Monkey Man

SAT 28JA061315
LTF

CARDIO
Walk - 20min

PUSH PRESS
65x10
100x7
120x5
140x5
170x5
190x3
210x1, 1, 1
(feeling skinny)

HANG PWR C&J
140x3, 3, 3

HMR STR DCLN PRS
180x12
230x12
270x12
320x6.5

DB FRT/LATL RAISE
17.5x12
20x12
25x10, 10

STRETCHING

Not enough food to put out a HI WO today -

Posted by: The Monkey Man

SUN 29JA060945
LTF

CARDIO
TREADMILL INTERVALS
0.5mi walk / 0.7mi run - 40min

WIDE PULLDWN (lever)
90x15
140x12
180x10, 7

SMITH HANG SNATCH PULL
90x10
140x10
180x10, 7

HORZ WIDE ROW MACH (icarian)
120x12
140x12
160x12
180x8 - tired?!?

REV PEC DEC
80x15
100x12
120x12
140x9 ---> 80x10

CBL TRI PRSDWN
#10x15
#12x12
#14x9, 5 ---> #10x5 = DEAD

Tried to make appt for massage for MON but,
the girl I usually see has some sort of surgery
and may never work again -

I will invert today, tonight, and in the morning
And see if I can get into yoga tomorrow
Which I have tried for the last three weeks,
but its impossible to get in.. Its so stressful
due to the crowds... It deletes the effectiveness of the session
=

Posted by: P-funk

why do pulls on a smith machine? The bar moves in an arc as weight shifts from fornt to back and then back to front during the actual lift.

Posted by: The Monkey Man

The bar moves in a straight line on a smith machine -

And it has more height settings in the bottom position

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

The bar moves in a straight line on a smith machine -

And it has more height settings in the bottom position

no shit. but the bar doesn't move in a straight line when you do a real clean pull..that is what i am saying. so why are you doing it on the smith machine? it will fuck up the biomechanics of your pull.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

- Don't you get bossy with me Jr.!

And I think it has helped my pull...

(Not that I'll ever be able to Olympic lift full-out again anyway)

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

- Don't you get bossy with me Jr.!

And I think it has helped my pull...

(Not that I'll ever be able to Olympic lift full-out again anyway)

I'm not getting bossy grandpa.

you don't think you will ever lift full out again? Maybe just power clean and power snatches?

Posted by: The Monkey Man

Sadly no...

We'll see what my new life brings though

Posted by: Devlin

Quote:

Tried to make appt for massage for MON but,
the girl I usually see has some sort of surgery
and may never work again -

I will invert today, tonight, and in the morning
And see if I can get into yoga tomorrow
Which I have tried for the last three weeks,
but its impossible to get in.. Its so stressful
due to the crowds... It deletes the effectiveness of the session
=

It is so hard to find a good massage therapist and it a bitch when they go poof on us. Any chance there is another therapist you could try?

Ughh I fondly refer to the crowd for group classes as groupies. I'd say 80-90% of the people that attend group fitness at my gym don't lift a single weight, but hog the parking lot and the locker room.

Opps sorry, had to deal withthe groupies on saturday and wasn't pleasant

Posted by: The Monkey Man

Quote:

Originally Posted by Devlin

Opps sorry, had to deal withthe groupies on saturday and wasn't pleasant

Tis the season...

Not only are we dealing w/groupies in the PKG lot,
but also the New Years Noobs -

Posted by: The Monkey Man

TUES 31JA061630
LTF

CARDIO - 0.5walk/0.8run INTVL - 20min

PUSH PRESS
65x7
95x6
135x5
135x5
190x4
210x3
230x0, 0 (knees didnt want to generate any force against this weight)

Jerk (rack)
140x4
170x2
190x1, 1

HANG PWR CLEAN
135x5, 5
155x4, 3 (grip)

HNG PWR SNATCH
65x5
95x3
115x3, 3
135x2, 1 (grip)

BIAX HIGH ROW MACH
120x15
140x15
160x15
180x8 ---> 100x5 (spent)

Right knee xtra bitchy today
felt it from minute one -

Posted by: P-funk

why not just train your upper body for a few weeks?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

why not just train your upper body for a few weeks?

been there, done that... Too much time off = quit training

But I can do hams w/no consequences

Posted by: The Monkey Man

WED 01FE061745
LTF

CARDIO

TREAD ITVLs
WALK 0.5mi / RUN 0.5mi - 45min

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

WED 01FE061745
LTF

CARDIO

TREAD ITVLs
WALK 0.5mi / RUN 0.5mi - 45min

MM - you are one slow MOFO if it took you 45 minutes to walk/run 1 MILE.

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

MM - you are one slow MOFO if it took you 45 minutes to walk/run 1 MILE.

YEP

---------------------------------------------

UPDATE:

Left knee surgery due THURS 09FE06 -

Then the Right Knee

Posted by: The Monkey Man

THURS 02FE061730
LTF

WARMUP/STRETCH

(I wanted to hit my quasi-olympic lifts while fresh today)

HNG PWR SNTCH
65x7
95x5
115x5
135x2, 1 (grip)
155x1 - (grip)
135x2
95x3 [form]

HNG PWR CLN & PRS
95x5
115x5
135x5
155x4
185x2

HMR STR DCLN PRS
180x10
230x10
270x10
320x8
360x4.5 -

FREE MTN TRI
45x15
50x15
60x10, 7 ---> 50x5 ---> 40x6

REV PEC DEC
110x10, 12, 12, 10, 7, 8.5

Good little WO

BW PWO = 211.6

Posted by: The Monkey Man

FRI 03FE051630
LTF

CARDIO
walk-10min / xtrainer-10min / row-10min

AB CRUNCH MACH (camstar)
25x15, 15, 15

HORZ LEG PRESS (techno)
100x20
200x15
300x15
400x15

PRONE LEG CURL (cybex)
130x12
150x12
170x9
190x6.5

FRT SQT (1/3 depth... OK, right?)
135x5

STOPPED = Not hot at all -

SETD LEG CURL
110x18
130x12
150x11
170x6.5 ---> 110x8

LAZY WO -

Posted by: Devlin

Quote:

Originally Posted by The Monkey Man

FRI 03FE051630
LTF

CARDIO
walk-10min / xtrainer-10min / row-10min

AB CRUNCH MACH (camstar)
25x15, 15, 15

HORZ LEG PRESS (techno)
100x20
200x15
300x15
400x15

PRONE LEG CURL (cybex)
130x12
150x12
170x9
190x6.5

FRT SQT (1/3 depth... OK, right?)
135x5

STOPPED = Not hot at all -

SETD LEG CURL
110x18
130x12
150x11
170x6.5 ---> 110x8

LAZY WO -

You call that lazy

That doesn't look like a lazy workout to me. 14 sets is more than a lot of people do.

Posted by: yellowmoomba

Are you going downtown this weekend MM??

I'm heading down to the Kid Rock concert in about two hours....We are going to "pre-party" around town before the show then bar hop afterwards....Unfortunately I just saw we are getting 3-6" of snow tonight....

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Are you going downtown this weekend MM??

I'm heading down to the Kid Rock concert in about two hours....We are going to "pre-party" around town before the show then bar hop afterwards....Unfortunately I just saw we are getting 3-6" of snow tonight....

No... I really don't give a crust about the superbowl
And I had to drive through downtown Thurs morn on my way to Windsor...
Plus I really dont drink anymore, and I never go to the bar...

But have fun!... Down an umbrella drink for me-

This is the Zenith of all that is good for the
city of Detroit... So take it in now...
I predict in the next two years it will degrade into ruin!!!

Posted by: The Monkey Man

SAT 04FE061045
LTF

HANG PWR C&P
65x10
95x6
115x5
135x5
155x4
180x3
205x1, 1 - (strapped... Lost my grip and didn't have the balls to move the weight)

PUSH PRESS
135x2
165x2
185x2
205x2
225x1 -

JERK (rack)
135x2
165x2
185x2

HANG PWR C&J
135x2
165x2
185x1 - (Done... I think I'm spent here)
135x2, 2, 3
^^(all speed and snap on these)

HMR STR DCLN PRS
180x12
230x12
270x10
320x5.5 - (Oh yeah... I'm spent)

FREE MTN TRICEP
50x15
60x15, 12

I'm way done...
My back is gonna kill tomorrow
Seems like I did a decent volume of power work today

Hot-spa stretching, and sweat and purge
while stretching in the dry sauna

(sweat and purge means I stay in long enough to get really sweaty,
then rinse all that off with cool shower water, then do it again)
4x today

BW PWO = 210.4

Posted by: The Monkey Man

SAT 04FE062330
LTF

CARDIO
15min x-trainer on fat burn
32min treadmill walk on fat burn

stretching and sweat and purge in dry sauna

Posted by: The Monkey Man

SUN 05FE061030
LTF

HORZ LEG PRESS
200x20
300x15
400x15
500x15, 15

PRONE LEG CURL (cybex)
110x18
150x12
120x9.5
190x5.5 -

SETD LEG CURL (techno)
120x12
140x10
160x8, 8

HANG SNATCH PULL (strapped, freeze @ top... concentration into hams/traps)
135x10
155x10
175x10
195x10
225x6 - (tired from yesterday)

SHRUG
225x6 - & then...

BANG! pulled the ever-lovin shit out of my trap! (mid-back)
Sent the weight crashing onto the stops, and me to the floor
in a ball... I took a minute to get up and couldn't straighten
up or take a deep breath without it re-cramping from hell...

Thats what I call over-training -

Immediately got on the foam roller and then to a hard-small
med-ball... rolled it out and then stretched as much as I could
in the spa and sauna

I wanted to get a massage but, the only girl who was working
from our gym, is not that great, and I refuse to pay for her
less-than-spectacular service... So I will wait for tomorrow
and see if I can get in with one of the deep-tissue girls at the RAC

BW PWO = 214.3

Gaining quality muscle I think!?!? -

Posted by: The Monkey Man

MON 06FE061530
RAC

Massage
1 hr - Deep Tissue
Blew out all knots and loosened the shoulder/back tie-ins
Feel much better -

YOGA-1845
Beginner yoga: loosening the rest of me up to match the back

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

MON 06FE061530
RAC

Massage
1 hr - Deep Tissue
Blew out all knots and loosened the shoulder/back tie-ins
Feel much better -

YOGA-1845
Beginner yoga: loosening the rest of me up to match the back

I think I'm due for a Deep Tissue Massage

That's sounds like a good idea.

Did you Yoga at LTF?? If so - how'd you like it?

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

I think I'm due for a Deep Tissue Massage

That's sounds like a good idea.

Did you Yoga at LTF?? If so - how'd you like it?

Yes, and it was OK...

The instructor talked alot and her Microphone was up too loud
but it was still good

Posted by: The Monkey Man

07FE061630
LTF

CARDIO
INT
walk 0.5 / run 0.5 - 25min

I need more rest (back still stiff)

Posted by: The Monkey Man

WED 08FE061630
LTF

Taking it medium easy today...

PUSH PRESS
65x5
95x5
135x5
160x5
185x3
205x2, 2

HMR STR DCLN + JERK (rack) for snap)
180x12 + 135x4
230x12 + 135x2
270x10 + 135x2
320x6, 6 (someone stole my squat rack so this ended the jerks)

PRONE LEG CURL (cybex)
110x20
130x12
150x12
170x10
190x7 -

BI-AXIAL UPPER BACK (keiser)
120x15
140x15
160x12
180x10 ---> 120x10

SETD LEG CURL (techno)
110x15
130x12
150x10
170x8 - ? ---> 130x8 -?

JERK (for snap continued)
135x3, 3
155x3
185x2, 2

DONE...
Last WO for a while...

I'm hoping I may be able to train some upper body, single muscle,
machine movements, early next week MON-TUES -

We'll see how much pain I'm in -

Go under the knife again tomorrow morning...
Having the arthroscopic repair on both knees... Wish me luck - LOL

I now must go eat a huge dinner, because I cant have anything
after Midnight

Posted by: Seanp156

I find it amazing that you can push-press 225

Posted by: Devlin

Good luck tomorrow.

Posted by: yellowmoomba

Good luck tomorrow MM

Posted by: The Monkey Man

THANKS GUYS!!!

I appreciate the support!

THURS 09FE061312

Procedure went fine, everything was great!

Mad Props to William Beaumont hospital for another fantastic experience!

I am sitting here all jacked up on Vicodins and will soon be asleep -

A weekend ahead of laying about and watching cartoons and animal planet -

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

THANKS GUYS!!!

I appreciate the support!

THURS 09FE061312

Procedure went fine, everything was great!

Mad Props to William Beaumont hospital for another fantastic experience!

I am sitting here all jacked up on Vicodins and will soon be asleep -

A weekend ahead of laying about and watching cartoons and animal planet -

Did someone say "Vicodins"

.................hahaha

Good to hear that you are all set

Enjoy the down time

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Did someone say "Vicodins"

.................hahaha

Good to hear that you are all set

Enjoy the down time

Posted by: Devlin

Quote:

Originally Posted by yellowmoomba

Did someone say "Vicodins"

.................hahaha

Good to hear that you are all set

Enjoy the down time

I second that. Glad all went well.

Posted by: The Monkey Man

FRI 10FE061500

Well Bandages came off and I washed the scarred areas
of my knees...

Little discoloration from bruising, but not that scary looking
The ace bandages had to go, they were getting really itchy...

If I can get a ride to Walgreens I will pick up some Arnica
to see if that helps w/the swelling, (maybe I'll make a paste?)

Posted by: P-funk

hope you have a speedy recovery.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

hope you have a speedy recovery.

Gracias Amigo -

Posted by: yellowmoomba

Dang..........how does it feel ??

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Dang..........how does it feel ??

Better everyday -

( I plan on being 100% in 3.5 weeks

)

Posted by: The13ig13adWolf

Quote:

Originally Posted by The Monkey Man

Better everyday -

( I plan on being 100% in 3.5 weeks

)

great attitude MM, hope your recovery goes smoothly!

Posted by: Jodi

Hope you are feeling better MM

I'm glad you finally had the surgery!

Posted by: The Monkey Man

SUN 12FE061600

Shaved (mostly) both legs and arms...

I will be going to the gym, and want to reduce the appearance
of the two "BALD" squares on both my legs -

--------------------------------------------------------------------

Thank You ALL for the encouragement!

And hope to see you at the arnold classic -

Posted by: Jodi

I don't think I'm going to be able to go the Arnold

Posted by: The Monkey Man

Quote:

Originally Posted by Jodi

I don't think I'm going to be able to go the Arnold

S OK... I'll see you soon enough hot pants -

Posted by: yellowmoomba

Quote:

Originally Posted by The13ig13adWolf

great attitude MM, hope your recovery goes smoothly!

^ Yeah ....what she said

Posted by: Jodi

Quote:

Originally Posted by The Monkey Man

S OK... I'll see you soon enough hot pants -

Wow, that's right - not much time left. 2 months right?

Posted by: The Monkey Man

Quote:

Originally Posted by Jodi

Wow, that's right - not much time left. 2 months right?

72ish days -

Posted by: The Monkey Man

TUES 14FE061635
LTF

Walked up the stairs to WO area... -

SHDR PRS MACH (icarian)
70x15
80x10
90x10

LATL RAISE MACH (nautilus)
80x10, 12, 12, 12

REV PEC DEC
90x15
105x12
120x12, 12

HORZ BALANCED HACK SQUAT (65cm ball)
BWx12, 12, 12, 12
(reeeely slo)
^^emphasis on stretching^^

Sweat & Rinse in sauna x3

Posted by: yellowmoomba

Good to see that you are back at it MM

Posted by: The Monkey Man

THURS 16FE061630
LTF

MLTY PRS (behind)
95x12, 12, 12, 12

HMR STR DCLN PRS
180x12
230x12
270x10, 7 -

BI-AX UPPER BACK (keiser)
100x12
120x12
140x12
160x12

HACK SQUAT (65cm ball)
BWx12, 12, 12, 12
Nice and low on these today... faster too...

Decending stairs with more confidence -

Posted by: P-funk

how are they feeling?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

how are they feeling?

OK...

Just beginning to reap the benfits of having no pain...

(In other words, the surgery pain is beginning to subside)

Posted by: The Monkey Man

FRI 17FE061625
LTF

MTLY PRS (hmr str)
90x20
110x15
130x15
150x12
180x6.5 -

HACK SQUAT (65cm BALL)
BWx12
10x12, 12
25x12 (wow) Time for some single leg stuff

CBL-X LATL RAISE (free mtn)
10x20
15x15
20x15
25x12 ---> 15x12

WIDE PULLDWN (lever)
90x13
110x15
130x15
150x15

WALKING LUNGES (sternum depth / warm pool)
[at lengths]
BWx2, 2, 2

Stretching in sauna (lower bench) 15-20min -

Posted by: Little Wing

i honestly found motrin more effective for pain than vicodin post surgery...

don't push yourself to do more than you should. i did n my hands are like half as good as they could have been. they cramp up n go numb when i lift even girly weight. take it easy.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

i honestly found motrin more effective for pain than vicodin post surgery...

don't push yourself to do more than you should. i did n my hands are like half as good as they could have been. they cramp up n go numb when i lift even girly weight. take it easy.

Bah!!!
You are not working on flexibility enough, or you have a nerve impnigment/condition in your hands or somewhere else...
(go see an acupuncturist)

And I have been off the pain meds for nearly a week now...

Except for a few occasions -

Posted by: The Monkey Man

SAT 18FE060945
LTF

CARDIO??
10min X-Trainer

PUSH PRESS (almost zero legs)
45x10
65x10
85x10
150x10
125x6 - (could have hit more)

HANG SNATCH PULL (basically a shrug and toe raise)
95x8, 10
115x11
135x10, 10 -

DCLN PRS (hammer str)
180x15
230x12
270x10
320x9 -

(I should be happy after more than a week off)

T-BAR ROW (body master)
45x15
90x15
135x10, 7 -

(strength died here)
I wanted to hit a set with 180 but I only got four

REV PEC DEC
80x15
110x12
120x11, 10 ---> 80x8

Not much legs...
will try tomorrow

Posted by: Little Wing

Quote:

Originally Posted by The Monkey Man

i was wallpapering a couple days after carpal tunnel surgery then painting ... i like the idea of acupuncture but have heard of too many getting caught not tending their needles right.

Posted by: The Monkey Man

SUN 19FE061030
LTF

CARDIO
11min X-trainer
some cramping in outboard quads @ 10min mark

ASSISTED CBL SQT (to parallel)
#15x10
#14x10
#13x10
#12x10 - reeeeelly slow

PRONE LEG CURL (80deg ROM) (cybex)
70x12
90x12
110x12, 12

SETD LEG CURL (techno)
60x12
65x12
70x12
80x12
rear of left knee cramped @ start of first set w/80lb
so we started @ 60 instead

LOWER AB MACH (camstar)
+10x12, 12, 12, 12

10 STEP MULTI PLANE LUNGES (warm pool)
10 steps x 2reps per set- x 2, 2, 2

JUMP SPLIT LUNGE (warm pool)
16 hops x 2 sets

Posted by: P-funk

how did it feel to train legs monkey shit?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

how did it feel to train legs monkey shit?

WEAK -

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

WEAK -

yea, but that doesn't mean shit. give it a few weeks.

how do the knees feel more importantly?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

yea, but that doesn't mean shit. give it a few weeks.

how do the knees feel more importantly?

Still surgery bruising and pain...

None of the old sounds and aching though...

Some weird pops and cracks now and then,
and once in a while i'll miss a step when walking -

(haven't gone down yet though) -

Posted by: Jodi

Hey there MM

Just saying hello before I leave again and head the CA.

Posted by: The Monkey Man

Quote:

Originally Posted by Jodi

Hey there MM

Just saying hello before I leave again and head the CA.

Head to CA???... Or "the CA"

I've been kinda sick past couple days...

Have a throat infection caused by ongoing sinus problems... (Michigan)

Not being able to do Cardio, has weakened my immune system again -

(I had this same thing in DEC and shrugged it in less than a day)

Posted by: The Monkey Man

WED 22FE061430

Saw family prac...

Tested 3x for Streptococcus and once for influenza
All preliminary tests (short lab) came back NEG- for bacterial infection

But I still missed four days of important training and recovery -

Posted by: The Monkey Man

THURS 23FE061630
LTF

PUSH PRESS
65x5
95x5
115x5
135x5
165x2, 2
185x0 - I judged this to be too much strain, and racked the BB

HANG CLEAN
65x5
95x5
115x5
135x5
155x2, 2

HANG PWR SNATCH
65x3
85x3
95x2, 2
Started dipping down and carrying weight in the knees
= Good for form, but I don't want to take it too seriously

PRONE LEG CURL (cybex)
90x12
110x12
130x12
150x12

HIP FLEXOR (SNGL LEG RAISE (body master?)
37.5x10 Left
37.5x10 Right
37.5x10 Left
37.5x10 Right
37.5x10 Left
37.5x10 Right

HIP ADDUCTOR (icarian)
130x10, 10, 10, 10
(ballistic stretch at end of each set)

FRNT SQUAT (warm pool - hip deep)
BWx8, 8, 8, 8

MULTI-PLANE LUNGE (10 step (warm pool - hip deep)
BWx 1set, 1set, 1set, 1set

SPLIT SQUAT (warm pool)
BWx8, 8, 8 (left and right... so 16 reps each set)

Stretching in sauna

NO JOURNAL or MP3 today =

Will have tomorrow -

Posted by: The Monkey Man

FRI 24FE061710
LTF

DCLN CHST PRS (hmr str)
180x12
230x12
270x12
320x9

WIDE PULLDWN (lever)
110x12
130x12
160x12
180x8 -

CBL TRI PRSDWN
#12x15
#13x13
#14x7, 8 --->#11x9

WIDE UPPER BACK ROW (icarian)
140x12
160x12
180x12
200x8

Cheezy WO - tired Friday night -

BW PWO = 206.8 -

Posted by: P-funk

why the sad face for a 206.8 BW? Isn't that lighter then it was before the surgery?

Posted by: The Monkey Man

SAT 25FE061315
LTF

PUSH PRESS
65x7
85x5
135x5
155x5
175x5
195x3, 2

JERK (alt feet)
95x4
135x3, 3 (gulping for air)

HANG SNATCH PULL
155x8, 6, 8, 8 - (grip?)

HNG PWR CLN
115x5
135x5, 5, 5 + single jerk

HANG PWR SNATCH
65x5
85x5
105x5
125x3 -

STRETCHING

OMFG! - I lost all my stamina...
It was soooo tough to get through this WO -

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

why the sad face for a 206.8 BW? Isn't that lighter then it was before the surgery?

Yeah, and I feel like twig

Posted by: fUnc17

I hear you on the stamina... just got over surgery and my stamina is shot to shit. w/o's looking good

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

Yeah, and I feel like twig

lol, I am only 178....haha

How is the form on the hang snatches coming along? how do you knees feel on the catch?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

lol, I am only 178....haha

How is the form on the hang snatches coming along? how do you knees feel on the catch?

Real crusty on the timing, I was tending to pop it up and then
not bend back into the catch, but I 'mind' forced it...

I tend to think I'm only 50% recovered, so I don't want to push
that low catch position too soon

Posted by: The Monkey Man

SUN 26FE060910
LTF

CBL ASSISTED SQUAT (parallel)
#15x10
#14x10
#13x10
#11x10
#10x10

STEP UPS W/TOE & KNEE RAISE (12" step - to a hold)
BWx16, 20, 20, 20

PRONE LEG CURL (cybex)
110x12
130x12
150x12
170x8 -

190x5.5 = Baby steps

AB CRUNCH MACH (camstar)
35x8
40x8
45x8
50x8

SEATED LEG CURL (techno)
110x10 (light)
140x10
160x10
180x7.5 - Getting there

10 STEP MULTIPLANE LUNGE (thigh depth, warm pool)
BW x 6 sets

light stretching

Posted by: The Monkey Man

MON 27FE061625
LTF

DCLN CHST PRS (hmr str)
180x12
230x12
270x12
320x11.5 -

ISO LAT HI-PULL (hmr str)
180x14
270x12
320x12
360x11.5

PUSH PRESS (60 sec rest)
95x7
135x7
155x5
175x5
195x3
135x8

WIDE UPPER BACK ROW (icarian)
130x10
150x10
180x10
200x12

CBL BENT OVER SHOULDER RAISE (free motion)
15x15
20x15
25xx10 ---> 15x8

HANG SNATCH PULL
135x10
155x8
175x8 - OOH!... almost yoinked my trap here -

HANG C&J
135x5
155x3
185x2

TOTALLY SPENT! - :o

I guess thats a good sign... My stamina is really down now however -

Posted by: Devlin

How are the knees feeling?

Posted by: The Monkey Man

Quote:

Originally Posted by Devlin

How are the knees feeling?

55% -

Posted by: The Monkey Man

WED 01MR061630
LTF

PUSH PRESS
95x7
135x3
155x2 -

(I am too hungry, skipped a snack, was too busy at work)
Put down the weights, gone home to eat

01MR061930

PUSH PRESS
95x5
135x5
165x4
185x3
205x2.5
225x0, 0 -

JERK (rack)
135x3
155x3
175x2
200x1 -

155x3, 3

HANG SNATCH PULL
115x6
135x8
165x8
185x8
205x6, 4.5

HANG PWR CLEAN
115x5
135x5
155x4
185x2, 1

HANG PWR SNATCH
65x5
85x4
95x4
115x3, 2

I was not happy with this WO...
I want to do the motions but, don't have the leg strength
to generate the power I need

I think I am going to have to take a step back -

Posted by: The Monkey Man

THURS 02MR061640
LTF

Blowout today -

DCLN CHEST PRESS (hmr str)
180x12
230x12
270x12
320x10
360x5.1 -

WIDE PULLDOWN (lever)
140x12
160x12
180x10
200x6 - ? (slop)

BB FRENCH PRESS (overhead)
60x12
80x12
100x10
110x9 ---> 70x8

NARROW SEATED ROW (icarian)
140x10
160x10
180x10
200x10 -

PRONE LEG CURL (cybex)
110x12
130x12
150x10
170x9
190x5.5 -

ASSISTED SQUAT (to parallel)
#14x9
#12x10
#10x10 - (stopped = sore)

REV PEC DEC
80x15
100x12
120x12
140x10 ---> 100x7

SEATED LEG CURL
120x12
150x12
170x10
190x6.5 ---> 120x7.5

Knees need a good rest and some flexibility work...

NO WO's till next week -

Posted by: The Monkey Man

Columbus Ohio here we come! -

Posted by: Devlin

Quote:

Originally Posted by The Monkey Man

Columbus Ohio here we come! -

Have a safe trip in and maybe I'll bump into you there on saturday

Posted by: Devlin

Hope you and the gang had a safe drive back. It was great meeting all of you

Posted by: The Monkey Man

Quote:

Originally Posted by Devlin

Hope you and the gang had a safe drive back. It was great meeting all of you

We did...

I sleep now -

Posted by: The Monkey Man

MON 06MR061620
LTF

STANDING BB RAINBOW PRESS (w/lockout)
65x8
85x8
95x8
105x5 - ?

PUSH PRESS
135x4, 4
155x4
175x4

JERK (rack)
135x3
165x3
125x2 - done (knees)

HANG C&P
135x5
155x3, 3

CHINS - tempo=1/1/2
BWx6, 6, 6

BW PWO = 209.4

Posted by: Archangel

Quote:

Originally Posted by The Monkey Man

MON 06MR061620
LTF

STANDING BB RAINBOW PRESS (w/lockout)
65x8
85x8
95x8
105x5 - ?

PUSH PRESS
135x4, 4
155x4
175x4

JERK (rack)
135x3
165x3
125x2 - done (knees)

HANG C&P
135x5
155x3, 3

CHINS - tempo=1/1/2
BWx6, 6, 6

BW PWO = 209.4

Good lookin w/o BRother Monkey!!! Nice and solid #'s my Friend!!!

Posted by: The Monkey Man

Quote:

Originally Posted by Archangel

Good lookin w/o BRother Monkey!!! Nice and solid #'s my Friend!!!

I have to keep the weight low for now...

I'm half rehabbing and half going throgh the motions -

Posted by: Devlin

Quote:

Originally Posted by The Monkey Man

No way. This may come out wrong...You did not strike me as being that big. Not that you are not built, but damn you were hiding a lot of muscle under those clothes

Posted by: The Monkey Man

TUES 07MR061645
LTF

DCLN CHST PRS (hmr str)
180x12
230x12
270x12
320x10

ISO HI ROW (hmr str)
180x15
270x12
320x12
360x10

PRONE LEG CURL (cybex)
130x15
150x12
170x10
190x6 - sloppy

REV PEC DEC (life fitness)
90x20
120x15
135x10, 10 ---> 90x11 --->

DB LATL RAISE
---> 17.5x15 ---> 15x15

BW PWO = 209.7

Posted by: The Monkey Man

WED 08MR061645
LTF

HANG SNATCH PULL
115x12
135x10
155x8
185x5
205x2 (grip)

HANG PWR SNATCH
65x5
85x5
95x4
115x3
135x2 (grip)
95x3 (speed)

HANG PWR CLEAN
95x3 + 1prs
135x4 + 1prs
165x2 + 1prs
185x1, 1, 1

Gym got freakin slammed!!
Too many people, had to bail -

Posted by: The Monkey Man

THURS 09MR061640 - LTF

BEAT EM' UP

PUSH PRESS
Warmup
95x5
135x5
165x5
185x3 + 1J
205x3
225x0, 0, 0 -

JERK
135x3
155x3
175x3
190x2 - sloppy
190x2 -

sloppy

HNG PWR CLN
135x5
155x3
175x2, 2

HNG SNTCH PUL
135x8
155x5
175x5
205x2, 2

Tired... Knees worked!...
Not sore, just achy and tired, w/no more gas -

Posted by: The Monkey Man

SUN 12MR061515 LTF

PUSH PRESS
WARMUP
95x5
135x5
165x5
185x3
205x2
225x2 -

JERK
135x3
165x2

HANG PWR C&J
185x2
205x1
230x0 - Just didn't have the wheels for it -

HANG SNATCH PULL
135x3
165x3
185x3

HANG PWR SNATCH
65x5
95x3
115x2
135x1, 1 - Need legs for this, I only have snap for one rep and
that one is sorry lookin

Posted by: The Monkey Man

MON 13MR061630 LTF

LEG PRESS (speed)
180x15
360x10
540x10

FRT SQT
BWx6
BARx5

OHS
BARx5
65x5
85x8 - soreish

HANG CLEAN & JERK
95x1 -

= Uncomfortable... alot... stopping
Continued here working only w/the bar, trying to get lower & overcome fear (The quick-stop motions hurt)

PRONE LEG CURL (cybex)
110x15
130x15
150x12
170x10 - sloppy, hasty
190x5 =

AB CRUNCH MACH (camstar)
35x15
50x10
50x10

SEATED LEG CURL (techno)
120x20
130x10
170x10 - Hasty
200x5.5 -

Kness are worked, as are quads...
First time squatting since surgery -

Posted by: The Monkey Man

I'm back on this split again...

I was getting good progress with this at the close of 2005...
(My diet needs work right now though)

DAY 1
Push Press
Split Jerk
Hang Snatch Pull... or (Smith)
Hang Power Clean... or (Hang Clean, Clean)
Hang Power Snatch... or (Hang Snatch, Snatch)

DAY2
Leg Press
Front Squat... or (Jump Squat, Front Jump Squat)
Clean
Clean and Jerk... or (Clean and Press)
Prone Leg Curl
Seated Leg Curl

Day 3
Chinup... or (Pulldown)
Decline Chest Press
(Pick a Row)
(Pick a Tricep)
Rev Pec Dec... or (Rear delt)

DAY 4
Rest / Cardio

DAY 5-7
Repeat 1-3

DAY 8-9
Rest / Cardio

As I don't have the stamina to train super-heavy twice in nine days...
I will go balls out, day 1-3... Then work on fundamentals days 5-7

Posted by: Seanp156

Looks pretty brutal for a monkey with f*&#ed up knees

Posted by: The Monkey Man

TUES 14MR06 LTF

DECLINE CHEST PRESS (hmr str)
180x15
230x12
270x10
320x10
360x10 - PR - (I think this was a PR? (At least since my shoulder rebuild in '01)

CHINS
BWx8, 8, 8, 6.5 -

WIDE UPPER BACK ROW (icarian)
150x12
170x12
190x10
200x8 - (hasty)

STANDING BB OVRHD FRENCH PRESS
65x12
85x12
100x10
115x10

REV PEC DEC
90x15
100x15
120x12
140x11 ---> 90x10

Posted by: The Monkey Man

THURS...

16MR061630 LTF

Dang na-nang... won't you take me to...
Dang Na-Nang... MONKEY TOWN!

Dang na-nang... won't you take me to...
Dang Na-Nang... MONKEY TOWN!

WARMUPS

PUSH PRESS
95x5
135x5
165x5
185x4
205x2
225x1 - This rep hit the top of my reach like a train being stopped by a bungee cord! (power)

JERK (rack)
135x4

HANG POWER C&J
165x2
185x2
205x1 - grip, 1
225x1 - (Sharp - Yay!)

HANG SNATCH PULL
135x5
185x3, 3

HANG PWR SNATCH (for curiosity, dropped these just below the knee)
65x3
95x2
115x2
135x1, 1
155x1, 1 - Last rep not so crispy

(But, I'll take it)

FULL C&J (what the heck)
135x2
155x2 -

(felt ok... For now...)

BW PWO = 213.0... -

Fat=Power?

Posted by: The Monkey Man

FRI 17MR061640 LTF

STRETCHING

WARMUP

FRONT SQUAT
BARx5
65x5
95x2
115x2
135x2
185x1
225x1 - Butter?

OVR HD SQT
BARx3
65x2
95x2
115x2
135x2
155x I chickened out... Very shakey & I couldn't dump the weight if I didn't make the lift

CLEAN (full)
135x2
165x2
185x2
205x2
225x0, 0, 0

= All three attempts were power cleans not even close to parallel (scared?)

PWR SNATCH
BARx5
65x2
95x2
115x2
135x1, 1.
155x0, 0 - This was ugly - way high

LEG PRESS (cybex)
180x10
360x10
540x10
720x10

PRONE LEG CURL (cybex)
110x8
130x8
150x8
170x8
190x8

SEATED LEG CURL (techno)
120x8
140x8
160x8
180x8
200x6

---> 140x7

STRETCHING!

We'll see how those knees feel tomorrow -

BW PWO = 213.4

Posted by: The Monkey Man

SAT 18MR061040 LTF

DCLN CHST PRS (hs)
180x10
230x10
270x10
320x10
360x8 -

CHINS
BWx8, 8, 8, 6 -

TRICEP DIP MACH (lever)
140x12
180x15
230x10
270x9

WIDE UPPER BK ROW (icarian)
140x12
160x12
180x10
200x10

OVR HD FRCH PRS (seated)
80x12
100x10, 10 - Shoulders tired in overhead motions

REV PEC DEC
80x15
100x15
120x14
140x10 ---> 80x12

stretching......

Tired WO ready for days 8 & 9 (rest) -

Posted by: The Monkey Man

Knees are feeling knobby -

Posted by: Seanp156

Did the doc ok you to squat on them again so "soon"?

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

Did the doc ok you to squat on them again so "soon"?

Haven't talked to the doc since he cut me...

(This week) -

Posted by: The Monkey Man

TUES 21MR061630 LTF

WARMUP

PUSH PRESS
65x10
95x5
135x5
165x4
185x3
205x2
225x2
245x1 - sloppy

JERK (rack)
135x3
165x4
185x2
205x2
225x2
250x0 -

Didn't get low... It was ugly
225x1 = Nice!

HANG PWR SNATCH
65x3
95x3
115x2
135x2
155x1 - (poor)

SNATCH
65x3 + 1 OHS
95x2, 1

Knees a little knobby

BW PWO = 217.4 -

Posted by: P-funk

what the hell is your body weight linked to? I click it and get a page that never conects?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

what the hell is your body weight linked to? I click it and get a page that never conects?

haha -

Posted by: aggies1ut

Heh. I know what it links too.

Posted by: The Monkey Man

WED 22MR061630 LTF

WARMUP

FRONT SQUAT
Bar x2
65x2
95x2
135x2
165x2
185x1
225x1
250x1 - (like butter)

OHS
Bar x2
65x2
95x2
115x1 - wow, low back tired -

HANG CLEAN
95x2, 2
115x1, 1
135x1, 1
155x1, 0 - Just didn't have any snap -

HANG SNATCH
65x1 - Slow and awkward -

I'm done!... Low back and knees had no more gas...
best not to push it... Post surgery PR on front squats -

The few pulls I did from the floor yesterday
really wiped me out -

My stamina needs rebuilding here!

BW PWO = 217.9 -

Posted by: The Monkey Man

THURS 23MR061630 LTF

CHINS
BWx7, 8, 9, 8

DCLN PRS (HS)
180x10
270x12
320x10
365x8

WIDE UPPER BACK ROW (icarian)
140x12
160x12
190x10
205x10

DIP MACH (keiser)
180x15
220x12
270x12

REAR/LATL DB FLY
15x12
20x12
25x12
15x12

Posted by: The Monkey Man

SAT 25MR060945 LIONS DEN

Didn't Record -

Felt Ok

top snatch = 60kg
top C&J = 110kg

Posted by: The Monkey Man

SUN 26MR061045 LTF

WARMUP

PRESS UNDERS
45x5
55x5
65x5
85x4
95x4
115x1 - Lost it (psyched out) -

FRONT SQUAT
135x2
165x2
185x2
205x2
225x1
250x1
275x1 - This went up like butter, I think I could've hit 315 w/o too much hassle

PRONE LEG CURL (cybex)
130x12
150x12
170x12
190x8

LEG PRESS (cybex (alternating heel to toe each rep)
180x12
360x12
540x12
720x15

SEATED LEG CURL (techno)
120x12
150x10
170x10
190x7 -

Posted by: The Monkey Man

MON 27MR061430 LTF

DCLN CHST PRS (hs)
180x12
230x12
270x10
320x10
360x6 -

- Rushed by someone

ISO HI ROW (hs)
230x15
270x12
320x10
360x10 -

- Like butter!

CBL TRI PRSDWN
#8x12
#10x12
#12x10
#14x9

REV PEC DEC (lifefitness)
90x15
120x12
150x12
165x12

Didn't want to WO today, not bad for one of those days -

Posted by: The Monkey Man

TUES & WED off...

May hit the Lions Den on SAT again -

Posted by: Devlin

Hey Monkey

Looks like you have been posting some strong workouts. How are the knees feeling?

Posted by: The Monkey Man

Quote:

Originally Posted by Devlin

Hey Monkey

Looks like you have been posting some strong workouts. How are the knees feeling?

We will see on Saturday -

Posted by: The Monkey Man

THURS 30MR061640 LTF

WARMUP

JERK (in cage w/stops @ top of motion)
crossbars at 2nd hole
65x3
95x5
135x2
155x3
175x2
crossbars at 3rd hole
135x1
155x1
175x1
135x1

This was extremely weird feeling!?!?
I was getting low, never touched the stops,
I think the weirdness came from being in the cage

SLDL (stretch)
45x10, 10

HANG PWR SNATCH
45x4
65x3, 3
85x3, 3
95x3

STRETCHING

(Knees burnt from last heavy ATG front squats)

Posted by: The Monkey Man

SUN 02AP061115 LTF

WARMUP

PUSH PRESS
95x15
135x3
165x3
185x3
205x2
225x2 - ripped these like butter
250x0, 0 (WTH?)
260x (moot)

HANG PWR C&J
135x2, 2
165x2
185x1, 1 (regrip)
205x1 (butter)
225x1 (w/style and grace)

HANG PWR SNATCH
65x4
95x2
115x2
135x2
155x1, 1 (first one was too slow)
(working with a non rollerbearing bar sucks here)

Lots of low back stretching, spa and sauna

BW PWO = 218.1

I felt weak, and was a little disappointed by my push pressing
thought I skipped too much food yesterday...

But still came in fat -

Posted by: The Monkey Man

I took Friday off because I was supposed to walk a friend of mine
through the Olympics motions on Saturday morning...

But he wussed out and never called me (which was a good thing)

I saved my knees another day, and went with power stuff this morning
which threw me off my split (who cares I suck anyway)

And that brings me to now, I think I'll invert and relax -

Posted by: P-funk

it's like your knees don't even give you problems anymore. Your strength is back to what it was, no?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

it's like your knees don't even give you problems anymore. Your strength is back to what it was, no?

Yes but if I lift anything ATG, They hurt for a week -

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

Yes but if I lift anything ATG, They hurt for a week -

ahh...that is why you do only power cleans, etc?

how far are you droping down on the heavy sets of power snatch and power clean? Quarter of the way? How is the form? The power versions always fuck up the biomechanics of my other lifts so I just squat snatch/clean everything.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

Yeah 1/4 ROM prolly...

I did go to the Lions den Last week and did the full
lifts but it killed me...

I had good depth and speed under the clean
but not the snatch...

Never have -

...
Never-not had pain getting down under the bar-

(that little shot of pain is all it takes to boof sticking the lift)

And if I didn't have that pain... I'll bet I could C&J up around 130-140k

(I want to try GH...
Maybe I can in AZ)

Posted by: P-funk

why GH?

I could clean and jerk 130-140 now if I was fast enough.

I have no speed under the bar.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

why GH?

I could clean and jerk 130-140 now if I was fast enough.

I have no speed under the bar.

I believe GH may actually grow new cartilage in my knees...

I'm not talking about running some sick Jay Cutler dose,
just a prescription hormone therapy level regimen...

One of the Key, characteristics to GH is its amazing reported
ability to grow and repair bone and connective tissue in joints...

BBs always run it to grow new puffy muscle tissue,
but I think that is more a secondary affect of the product

(either way, I need to do something... Not training, is not the answer)

Posted by: Devlin

Quote:

Originally Posted by The Monkey Man

Interesting concept. Have you tried or are you taking any joint supplements like glucosamine, chondrotin, MSM? They do work relieve some joint pain.

Posted by: The Monkey Man

Quote:

Originally Posted by Devlin

Interesting concept. Have you tried or are you taking any joint supplements like glucosamine, chondrotin, MSM? They do work relieve some joint pain.

Sorry...

Yes I have tried them, I'm a bit beyond that

Posted by: The Monkey Man

MON 03AP061635 LTF

WARMUP

OVRHD SQT (parallel)
45x4
65x3
85x3
100x3
115x3
135x0-(right trap cramped, had to rack it)..., 3

FRT SQT (parallel)
135x3
165x3
185x3
205x2
225x2
250x1
275x1

FULL C&J
135x1

PRONE LEG CURL (cybex)
110x12
130x12
150x12
170x10
190x6

SUPER SQT MACH (icarian)-(1/4 sqt alt heel/toe)
180x10
360x8
450x8, 8

SEATED LEG CURL (techno)
140x12
160x12
180x8

Lots of stretching
(crossing my fingers to see how the knees feel)

Oh... BW PWO 219.2

Posted by: P-funk

man, i think your workouts look like marathons.....you need to put together a serious program if you want to (a) keep working out at these intensities and (b) save you knees. It is like you just go in and do what you feel like. I think if you had something nice and etched out you would have a better idea of how to manage volume and frequency to keep your knees happier. Also, you would get a better idea of when to unload that intensity and volume and give your knees a break.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

man, i think your workouts look like marathons.....you need to put together a serious program if you want to (a) keep working out at these intensities and (b) save you knees. It is like you just go in and do what you feel like. I think if you had something nice and etched out you would have a better idea of how to manage volume and frequency to keep your knees happier. Also, you would get a better idea of when to unload that intensity and volume and give your knees a break.

But I am not a trainer, I don't know how to do that -

(plus I was thinking my training (and diet) would take a turn once I move)

It's tough enough for me just getting tips on
how to actually perform the lifts

I'm not a smart man, Jenny?!

Posted by: P-funk

You may not be a trainer...but I am....

all you have to do is ask.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

You may not be a trainer...but I am....

all you have to do is ask.

Sure, make me up something to study until I can start running it "out west"

I am just going to wing it here, prolly take my last couple weeks beating,
and then a week or so off during/after the move...

Then I will be fresh and ready to relearn/start a true
periodized olympic program...

What do you have in mind..

I don't think the knees can hack more than one full depth
WO per... like... week!?!?

Deep knee bending is my kryptonite...
heavy or light, it still kills me

I can work most of the power stuff and do things like balance
and speed work... (I think)

I have been having trouble dropping my wrists back after putting
the bar overhead (snatch grip) now that I have learned to use the pinch
grip exclusively...

And have been working a little on automating my foot placement
while doing power stuff (placement derived from the full lift positions)

Learn me something -

Posted by: P-funk

I don;t think you need to be squatting more then once a week or even once every two weeks. Rely on more pulling movements and break your lifts up into seperate days to minimize volume.

Posted by: The Monkey Man

Hurting today...

My body is objecting in a major way...

I need real time off, maybe a week, my diet is crap,
apparently I have no goals, feel sluggish, I wish this move were over
I have to do cardio, lost sleep, am lethargic, I am supposed to
be cleaning all this up, Michigan is sinking its dirty teeth in me

I may not post for a while

Posted by: Devlin

Quote:

Originally Posted by The Monkey Man

Hurting today...

My body is objecting in a major way...

I need real time off, maybe a week, my diet is crap,
apparently I have no goals, feel sluggish, I wish this move were over
I have to do cardio, lost sleep, am lethargic, I am supposed to
be cleaning all this up, Michigan is sinking its dirty teeth in me

I may not post for a while

Hope you feel better and get everything sorted out quickly

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

I may not post for a while

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

Help me Funky-wahnkenobi...

Wheres my new program?

Posted by: P-funk

wait till I get out there.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

wait till I get out there.

Posted by: The Monkey Man

Quote:

Originally Posted by The Monkey Man

...

Knees still hurt

(More noise, less pain)

Posted by: The Monkey Man

Have been on a one meal a day diet...

The rest is smoothies and protein powder...

My mind is recovering, as well as my energy levels -

(Have not weighed-in)

Posted by: The Monkey Man

TUES 18AP061715 LTF

Alright here goes... First day back

Warmup

HANG PWR C&P
95x5+2p
(went to the floor here for a single full clean @ 135 =

)... (not hot)
135x1+1p--->1+1, 165x1+1-->1+1, 185x1+1--->1

PUSH PRESS
185x2
205x1, 1

HNG PWR C&J
135x3
155x2, 1
175x2
185x1+1j

Very shakey!

Not exploding very well, balance off, clavicles took a beating
Stamina decreased

Posted by: The Monkey Man

WED 19AP061715 LTF

HANG PWR C&P (with partner

)
95x1+2-->2+2
135x1+3-->1+3
155x1+1-->1+1-->1+1
185x1+1-->1+1
205x1+1

PUSH PRESS
225x1 = sloppy

JERK (rack)
225x1 = sloppy

HNG PWR C&J (tutorial)
135x2, 2

PRONE LEG CURL (cybex)
110x12
150x12
170x12
190x5 =

LEG PRESS w/toe raise (techno)
200x10, 10, 10

SETD LEG CURL (techno)
120x12
140x12
160x7 =

BW PWO = 209.6 -

Much better today. had snap thru the motions
holds and catches were more solid
and got a little pump in the legs

Posted by: Seanp156

Quote:

Originally Posted by The Monkey Man

Have been on a one meal a day diet...

The rest is smoothies and protein powder...

My mind is recovering, as well as my energy levels -

(Have not weighed-in)

Why one meal a day?

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

Why one meal a day?

I wasn't hungry

Posted by: Seanp156

Quote:

Originally Posted by The Monkey Man

I wasn't hungry

Have you been sick or something?

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

Have you been sick or something?

I was training pretty hard and heavy (for an old man)

So, I took a week off...

Then I was busy, so I took another week off

(at least I leaned out some)

Posted by: Seanp156

Meh, I always take about a week off every 6-8 weeks or so... I still eat 5-6 times a day though

Posted by: The Monkey Man

SUN 23AP061000
LTF-u

WARMUP

HANG PWR SNATCH
45x6
65x6
65x3+1ohs

PWR SNATCH?
65x2, 2
95x2 - This was a disgrace

HANG PWR SNATCH
115x2 - this was also ugly

HANG PWR C&J
115x2
135x2
155x2
175x2
190x1+1j
210x1 - feeling weak and all kinds of unstable under the weight

JERK (rack)
210x1
135x2
165x2
185x2
205x1 - almost missed this

press-out

PRONE LEG CURL (cybex)
130x12
150x10
170x8

LEG PRESS (techno)
200x10 -

This was a "rotton to the core" last WO
Today I had no focus, strength, or balance -

"Its better to regret something you did...
...Than something you didn't do"

Last post for a few days, see everyone on the other side (P&GG) -

Posted by: P-funk

have a fun move!! see you next weekend (I think?)..

Posted by: Jodi

Hey, I'll see you all in a few days

Have a safe move and call me MM.

Posted by: The Monkey Man

awww...

how sweet of everyone to post while I was on the road -

Posted by: Devlin

All settled in yet? Isn't moving sooo much fun? Hope your move was safe and uneventful.

Posted by: The Monkey Man

Quote:

Originally Posted by Devlin

All settled in yet? Isn't moving sooo much fun? Hope your move was safe and uneventful.

Thanx, it was...

But the whole thing isn't over yet -

Posted by: The Monkey Man

26AP061625 - LTF (Gilbert, AZ)

WARMUP

HNG SNTCH PL (face high)
95x5
135x3
155x2

HANG PWR C&P
95x3+3p
135x3
155x2
175x1
190x1

FULL CLEAN
65x2 = Pain! -

JERKS (rack)
1FS+135x3
1FS+165x2
185x2
205x2 = no lifts (press out) -

HANG PWR C&J (speed)
135x1, 1, 1 - nice!

HNG PWR SNTCH
45x4
65x4
95x4

OHS (balance) ATG
45x1, 1, 1, 1, 1

DCLN CBL HAMR STR PRS MACHN
120x8, 8 = this machine stinks!

CBL TRI PRSDWN
100x10
130x8, 8

WIDE UPPER BACK ROW (icarian)
130x10
170x10
190x8 -

tired?

3 days of a diet consisting of trail mix, oatmeal bars, and diet mountain dew

(helps a workout)

Posted by: The Monkey Man

FRI 28AP061630 - World Gym Express (Gilbert, AZ)

WARMUPS

HNG PWR CLN + HANG PWR C&P + HNG PWR C&J
65x3+3+2
95x3+3+2
135x2+2+2
155x1+2+2
185x*+2+1j
205x*+1+1j
225x*+*+1 = slop

JERKS
135x2
185x2
205x1=slop, 1=slop
135x3
155x2 nice
175x2 2nd rep perfect

QUICK DROP
65x1 =

- NO!

CLOSE GRIP DCLN BENCH (speed(BENCH!?!?)
135x8
155x8
175x8

DEAD! - need to boost stamina! -

Posted by: Seanp156

Nice, you're at a World Gym now... Were you at one where you were before? Do they have rubber plates etc at the World Gym in AZ?

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

Nice, you're at a World Gym now... Were you at one where you were before? Do they have rubber plates etc at the World Gym in AZ?

No but they hard-sold me on a membership
explaining that they would get them soon -

I let them talk themselves into giving me a free week -

Posted by: The Monkey Man

SUN 30AP061300
WGX (Gilbert)

RAINBOW PRS
65x8

STRICT PRS
95x7
135x6

PUSH PRS
165x6
185x3, 3

CHINS
BWx10, 7, 8

LEG PRS (heel/toe-speed)
180x10
360x12
540x10

CBL TRI PRSDN
60x15
80x10
100x2 = funny elbow pain?
80x5

WIDE UPPER BACK ROW (body mstr)
145x12
175x12
205x8

SETD HAM CURL (body mstr)
145x12
175x12
220x6 -

(crappy machine)

HANGING LEG RAISE
BWx10, 10, 10

DB LATL RAISE
10x12
15x12
20x12

Besides the neat power rack thingy at this gym & the fact they didn't
scorn my chalk use...

All the other Equipment pretty much sucks...

Posted by: yellowmoomba

What kind of work are you doing out there??

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

What kind of work are you doing out there??

Work??

Whats that?

Loads of IT work out here

(especially for people with outstanding credentials)

(And they actually have a couple lakes)

Posted by: The Monkey Man

TUES 02MY061645 LTF (Gilbert)

WARMUP

PUSH PRESS
135x5
165x5
185x5
205x2 (sloppy), 1 (nice)
225x1 (pressout)

HNG PWR C&J
135x2
155x2
175x1
190x1
205x1 (pressout)

HNG PWR SNATCH
65x5
95x2
115x2
135x2 - grip failing

Texas power bars at this LTF are thick, stiff, and smoothe
(and LTF scorns use of chalk)

HNG SNATCH PULL (smith machine, with a pause at peak height)
90x5
140x5
180x5
230x1, 1 - my grip was shot at this point

working with those bars is tough on the forearms -

and my hands are all crampy today

Oh... BW PWO 203.3 (wearing a big wet towel and wet swim shorts)

Posted by: P-funk

I thought you were working out at the World Gym?

Quote:

PUSH PRESS
135x5
165x5
185x5
205x2 (sloppy), 1 (nice)
225x1 (pressout)

A push press is a press out butthead.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

I thought you were working out at the World Gym?

A push press is a press out butthead.

When I say pressout, I just mean it wasn't a clean quick lock,
or not as clean, quick and solid
as I would like... Super Butthead! (with your blue shirt on) -

Posted by: Devlin

Hey sexy

Quote:

Oh... BW PWO 203.3 (wearing a big wet towel )

Nice mental pic there, but then you just had to add...

Quote:

and wet swim shorts

Posted by: The Monkey Man

Quote:

Originally Posted by Devlin

Hey sexy

Nice mental pic there, but then you just had to add...

I was trying to imply that my true BW naked might have been under 200lb -

Posted by: The Monkey Man

WED 03MY061730 LTF

LEG PRESS (heel-toe, 5 reps each)
180x10
360x10
540x10
720x10

FRNT SQT
45x2
95x2
135x2
165x2
185x2
225x1
255x0 - (miss)

PRONE LEG CURL
130x12
150x10
170x10
190x5 -

PRACTICE C&J
65x2 - crap, and they hurt

SETD LEG CURL
110x15
140x10
160x10
180x5.5

---> 110x7

Load of stretching
soak in spa

BW PWO - 202.7

put on the Biofreeze... both knees and right elbow

Posted by: Devlin

Quote:

Originally Posted by The Monkey Man

I was trying to imply that my true BW naked might have been under 200lb -

I had figured that, but it was a better mental pic thinking you were naked under the wet towel

Posted by: P-funk

how is the job hunt going?

Found anything yet?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

how is the job hunt going?

Found anything yet?

Yeah, talked to a headhunter this morning...

It may workout... I probably underbid myself, I think I am way overqualified for this job -

Posted by: The Monkey Man

THURS 04MY061720 LTF

CHINS
BWx10, 10, 5.5 -

DCLN CHST PRS (hs)
50x12
70x10
90x8, 5

WIDE UPPER BACK ROW (icarian)
150x12
170x10
190x8 - sloppy

CBL TRI PRSDWN
#5x10
#7x10
#9x8
#5x8

REV PEC DEC (icarian)
80x12
100x12
120x9.5

140x6

HNG SNTCH PULL (smith w/straps)
180x6
230x5
270x5
300x4
90x6 (high)

Good quick WO

Still feel weak though

Posted by: Seanp156

Quote:

Originally Posted by The Monkey Man

Still feel weak though

Time for the sauce.

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

Time for the sauce.

I need something to fix my joints...

I'm thinking GH...

If I could have painless WO's, I could train up to my potential
and make gains again like I did before I hit 30...

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

I need something to fix my joints...

I'm thinking GH...

If I could have painless WO's, I could train up to my potential
and make gains again like I did before I hit 30...

I asked the ortho about that for you. I can't remeber everything he told me. there was an instance were it would work but if you have had x,y and z then he said you would be wasting your time and money.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

Will you shut your pie-hole,
hurry up and move,
so you can get me on a workable program!?!?

(I need me to get lern'd)

Posted by: Seanp156

Quote:

Originally Posted by The Monkey Man

Will you shut your pie-hole,
hurry up and move,
so you can get me on a workable program!?!?

(I need me to get lern'd)

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

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