I am Coming day and night [Forum Archive]

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I am Coming day and night

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Posted by: fUnc17

Alright. I am 2 weeks into my recovery of my appendectomy (removal of my appendix). And I am experiencing NO pain in my abdomen. I followed up with my MD today and he cleared me to weight train moderately, backing off if I felt pain. I will play it safe with moderate weight, not going any higher than 65% of my 1RM.

I am not allowed to do any direct abdominal work, although I pretty sure I will experience some discomfort when doing compound movements.

Volume and intensity will both be moderate.

I will be following CowPimp's Undulating Periodization Upper/Lower program for a few weeks to try something new. Aside from that program I will also incorporate high repitition kettlebell training. This will serve as my cardio as well as my ballistic training.

In approximately 4 weeks according to my MD, I will be able to "Go all out" and do whatever I want. (Contact sports, more intense workouts, etc.)

I have not weight trained in approx. 2-3 weeks due to my surgery, I don't expect any decrease in strength but I do expect a loss in endurance, but I won't actually know for another 4 weeks anyway.

Goals:

strength
flexibility
endurance
speed/explosive
leanness

Posted by: fUnc17

The program is as follows:

Upper Vertical
Rest
Lower
Rest
Upper Horizontal
Rest
Lower/Kettlebells

I am cleanly maintaining my current weight of 225lbs, height is 6'3". I will soon slowly drop cals/carbs in preparation for the summer whilst leaving protein and fat at their current levels.

I plan to change my program every 6-8 weeks.

Bench - 315 x 1
Squat - 475 x 3
Dead - 515 x 1

Posted by: TJ Cline

Posted by: fUnc17

Upper

OH Press
135 x 8 x 3

WG Pullups
bw x 8 x 3

Incline Barbell Press
185 x 10
165 x 10
155 x 10
145 x 10

Seated Machine Rows
120 x 4 x 10

Would of liked to have done Decline press' but I don't have a decline bench at home.

Experienced zero pain or discomfort, and I feel great. Time to rest up and look forward to Lower day

Posted by: fUnc17

Quote:

Originally Posted by ForemanRules

haha

Posted by: Archangel

Brother FUnc, glad to have ya back my Friend!!! Glad all is well, and great w/o plan and w/o, Best wishes for you!!!

Posted by: fUnc17

Quote:

Originally Posted by Archangel

Brother FUnc, glad to have ya back my Friend!!! Glad all is well, and great w/o plan and w/o, Best wishes for you!!!

Thanks AA, its good to be back.

Posted by: fyredup1286

good to see u back on trac bro...good luck with the new W/O
peace kidd

Posted by: fUnc17

Lower

Back Squat
225 x 3 x 3
245 x 1 x 3
265 x 1 x 3
315 x 3 x 3

SLDL
135 x 3 x 3
155 x 5 x 3

DB Lunges
40's x 2 x 10 each leg
30's x 2 x 10 each leg

Step ups
bw x 4 x 10 each leg

Leg press calf raise
290 x 3 x 20

Went easy with weight. Hammies were fried after the lunges, almost puked. No way was I going to quit. I didn't want to puke so I didn't use any weight for the step ups.

Posted by: Seanp156

Good to see you back func, where'd ya go? Still looking strong I see.

Posted by: fUnc17

Quote:

Originally Posted by Seanp156

Good to see you back func, where'd ya go? Still looking strong I see.

Thanks.

I got caught up with classes, then had to have my appendix removed so I was out of the gym for a good month.

Posted by: fUnc17

So I've been thinking about my kettlebell training. Kettlebells after weight training, especially after a lower body workout would be absolutely ridiculous. So instead I've decided to do it like this:

Upper
Rest
Lower
Kettlebells
Upper
rest
Lower
rest
repeat

The kettlebell rounds will be as follows:

Round 1

Snatch's
30 2 handed
30 each hand

rest 1 minute

20 each hand
rest 30 sec

15 each hand
rest 15

10 each hand, no rest

5 each hand then 4,3,2,1

If I can go without rest between exercises then I will
Active rest 3 minutes
Farmers walk with appropriately heavy weight for 2 minutes or until HR comes down

5 Front Squats with 1 KB or 5 deck squats.

Round 2 & 3
Repeat round one. RI, reps will be adjusted according to what I can actually do
For Active rest after Round 2 do pistols instead of Front Squats holding a KB.

Posted by: fUnc17

Kettlebells

Snatch's - 53lbs kettlebell
10 two handed

60 sec RI
20 each hand
30 sec RI
10 each hand
30 sec RI
5
5
5
5
5
-----------------
65 total

WOW. I supremely overestimated myself. Snatching Two 53lbs kettlebells in each hand is a shitload harder than I thought. Especially at the top of the movement when they come crashing down on your forearms.

My cardio sucks, but I will work my way up on these snatches, they definately kicked my ass. I also have two 70lbs kettlebells, but it's going to be awhile until I'm using those.

Posted by: Archangel

Holy cow my Friend, lookin really Intense in here BRother FUnc!!!

Posted by: fUnc17

Upper

Flat Bench
225 x 8 x 3

Yates Rows
225 x 8 x 3

Dips
bw x 1 x 10
bw + 25lbs x 1 x 10
bw x 2 x 10

WG Pulldowns
110 x 4 x 10

1 arm overhead tri extensions
40 x 10 dropset
30 x 8 dropset
20 x 8 dropset

Hammer curls
40 x 10 dropset
30 x 10 dropset
20 x 8 dropset

Great w/o. Used easy weights yet again. No pain in my abdomen. Lower body is still very much soar.

Posted by: fUnc17

Quote:

Originally Posted by Archangel

Holy cow my Friend, lookin really Intense in here BRother FUnc!!!

Thanks, but not nearly as intense as it's gonna get.

Posted by: Archangel

Quote:

Originally Posted by fUnc17

Thanks, but not nearly as intense as it's gonna get.

GOD I Love that word!!!

W/O was Fantastic Brother FUnc, your movin some serious weight!!! I love the Yates rows too, much better feel in the back imo!!!

Posted by: soxmuscle

about time you got back in the fold. real good to see. your strength is incredible, still, even after being out of the gym for so long.

finally, what are OH Presses?

Posted by: Seanp156

Quote:

Originally Posted by soxmuscle

about time you got back in the fold. real good to see. your strength is incredible, still, even after being out of the gym for so long.

finally, what are OH Presses?

Just another phrase for military/shoulder press (overhead press)

Posted by: fUnc17

Quote:

Originally Posted by soxmuscle

about time you got back in the fold. real good to see. your strength is incredible, still, even after being out of the gym for so long.

finally, what are OH Presses?

Thanks sox. Hopefully i can get back to where I was and beyond quickly.

OH press is like what sean said... an overhead press, but I do them standing.

Posted by: fUnc17

Lower

Deads
315 x 6 x 3
365 x 2 x 3

Split squats
95 x 8 x 3

Leg curls
25 x 3 x 10
35 x 1 x 10

Reverse hypers
bw x 4 x 10

stretch

Trying to go easy with the deads especially this w/o. Weight was very easy. Split squats were fun, and very hard especially with soar legs. Used lighter weight and worked on form.

Reverse hypers were good, didnt put any weight on because I felt too much pressure on my scar.

Posted by: Archangel

Good lookin w/o BRother FUnc!!! Nice #'s in here!!!

Posted by: fyredup1286

Show off...haha jk....yea dude...looking good with the deds....i can keep up to u somewhat with those...haha...not really tho...but neway...lookin good dude...hopefully ill get my w/o in today...lol....o...and u gotta hear wut my dad sed to me the last night...omg...peace kidd

Posted by: fUnc17

Upper

OH Press
135 x 2 x 3
145 x 2 x 3
155 x 3 x 3
165 x 1 x 3

WG Pullups
bw x 8 x 3

Incline Barbell Press
185 x 10
155 x 2 x 10
135 x 10

Seated Rows (CG)
120 x 2 x 10
140 x 2 x 10

Good w/o. Oh press's were decent. Decided to do 8x3 again seeing as i just started lifting again a week ago. Inclines were good, 185 felt lighter, 5x5 will be interesting next week, might go for 225.

Hammies are still sore.

Posted by: Seanp156

Cool, it's interesting seeing what someone else's upper/lower workouts are like.

Posted by: fUnc17

Quote:

Originally Posted by Seanp156

Cool, it's interesting seeing what someone else's upper/lower workouts are like.

I agree, even at 3:45am. lol.

Posted by: fUnc17

Kettlebells

C + J - 53lbs Kbell
15 each
10 each
---------------
50 total

Light boxing

Nice little workout, built up a nice sweat. The c + j's were killer, I will shoot for 75 total next go around. Form gets sloppy if you dont have your breathing down.

Posted by: fUnc17

Lower

Front squats
135 x 1 x 3
155 x 1 x 3
185 x 3 x 3
205 x 3 x 3

SLDL
135 x 1 x 3
155 x 3 x 3
185 x 2 x 3
205 x 2 x 3

Lunges
40's x 2 x 10 each leg
30's x 2 x 10 each leg

Step-ups
20's x 1 x 10 each leg
30's x 3 x 10 each leg

Fucking horrible workout. My head was somewhere else due to woman problems, actually i should rephrase that, BITCH problems. and to top it all off. I go to do calves, and i slam the release lever and 75lbs of pressure pinches my finger between two pieces of metal. Finger is bleeding underneath the skin.

Posted by: fUnc17

Upper

Flat Bench
225 x 8 x 3

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

workout will be continued after a i take a nap and dump my gf in the lake behind my house.

Posted by: soxmuscle

i'm the same way, letting outside problems negatively affect my workouts at times. think of your gym as a place to forget about everything for a few minutes, or you could use this frustration out in terms of hitting more reps of a higher weight.

sorry to hear about the problems, you'll get through this, no doubt about that.

Posted by: Archangel

Quote:

Originally Posted by soxmuscle

i'm the same way, letting outside problems negatively affect my workouts at times. think of your gym as a place to forget about everything for a few minutes, or you could use this frustration out in terms of hitting more reps of a higher weight.

sorry to hear about the problems, you'll get through this, no doubt about that.

We ALL go through that kind of stuff!!! Keep your chin up and your heart light Brother FUnc, the Gym is YOUR place of solitude!!!

Posted by: fUnc17

sox & AA thank u for the kind words. Today my head isn't as clouded but im still not 100%. the lack of sleep is really killing me.

Posted by: fUnc17

Upper (cannot edit other reply)

Flat Bench
225 x 8 x 3

Yates rows
225 x 8 x 3

Dips
bw + 25lbs x 4 x 10

Lat pulldowns (plates)
110 x 4 x 10

BB curls
65 x 18 + 2 forced

Standing BB tri extension
65 x 12
65 x 10
65 x 7 + 2 forced

an OK workout. still very below my standards. hardly have any sleep recently, im going to take a nap now.

Posted by: fUnc17

Ok, I have returned to college, so I have decided to change my split to push/pull/legs because of my busy schedule.

Posted by: fUnc17

Pull

Deads
225 x 8
315 x 2 x 8
365 x 8

DB rows
80 x 3 x 10

WG pulldowns
130 x 3 x 8

CG Low row
160 x 3 x 10

Hammer curls
30 x 2 x 10
25 x 8

DB Shrugs
65 x 2 x 15

To be honest I was very suprised with my workout today. I got to bed last night around 230 but couldnt fall asleep until 4ish, and I had to wake up at 830. I tried to nap after classes but I couldnt fall asleep although I was exhausted. I dont know what it is but recently I have a really tough time falling asleep.

Aside from that I had a really good workout. Started out with deads and practicing my form a bit because my lower back hurts a little. I felt fine so I kept moving up. Not only was my workout good, but I got a lot of good food in today and I am overall pleased

Posted by: fUnc17

Push

Flat Bench
205 x 8
225 x 6
245 x 4

Incline DB
80 x 8
90 x 6
100 x 4

Flat DB Flyes
25 x 3 x 10

One-arm standing DB press
40 x 2 x 8

DB Lateral raise
25 x 3 x 8

Standing EZ bar press
65 x 3 x 10

Rope Pulldowns
130 x 2 x 10

No time left, I got to the gym late so I had to cut my workout down and go at a fast pace. Nothing worse than having a rushed workout.

Posted by: Seanp156

Just a random question Func... How long have you been training, and how much did you weigh when you started?

Posted by: fUnc17

Quote:

Originally Posted by Seanp156

Just a random question Func... How long have you been training, and how much did you weigh when you started?

I weighed approx 185 about 2 years ago when i started training

Posted by: Archangel

Good lookin w/o BRother FUnc, nice #'s being thrown around!!!

Posted by: Triple Threat

Quote:

Originally Posted by fUnc17

Pull

Deads
225 x 8
315 x 2 x 8
365 x 8

Does this mean you're completely recovered from the operation?

Posted by: fUnc17

Quote:

Originally Posted by Triple Threat

Does this mean you're completely recovered from the operation?

It's been 6 weeks so medically speaking i am recovered but I still have much work to do to get back to where I was. I am more or less 100%

Posted by: Archangel

Quote:

Originally Posted by fUnc17

It's been 6 weeks so medically speaking i am recovered but I still have much work to do to get back to where I was. I am more or less 100%

Awesome, you'll be really throwin around some #'s now!!!

Posted by: fUnc17

Quote:

Originally Posted by Archangel

Awesome, you'll be really throwin around some #'s now!!!

Thanks AA how are things with you ?

Posted by: fUnc17

Legs

Front Squats
135 x warmup
205 x 3 x 5
225 x 2 x 5

BB Lunges
95 x 4 x 5
135 x 1 x 5

SLDL
135 x 5
185 x 4 x 5

1 Legged leg press
270 x 2 x 8 each leg

Farmers walk
55's x 2 x untimed

Nice workout. I feel very fresh and strong after doing everything. the SLDL killed my hammies, I dont like to use much weight at all on them, the stretch to me is what is important, injuring my lower back isn't worth it.

I enjoyed the farmers walk, knocked my HR down to normal.

Posted by: Archangel

Doin good thanks!!! Good lookin w/o BRother FUnc!!! I hear ya on the sldl's too, FORM is so much more important!!!

Posted by: fUnc17

Pull

Deads
225 x 8
315 x 8
365 x 6
405 x 3
315 x 6

BB Rows
185 x 2 x 8
205 x 1 x 8

Seated CG Rows
200 x 3 x 10

WG Lat Pulldowns
160 x 10
170 x 8
190 x 8

DB Shrugs
60 x 5 x 15

Hammer curls
30 x 3 x 8

Concentration curls
25 x 3 x 8

Pretty nice workout. St patty's day weekend was a complete blur, 4 days of binge drinking, cigs, and weed... got myself sick but i've fought through it. Held off until today to go to the gym and I feel fine.

Posted by: Cold Iron

Nice deads, as always.

Posted by: fUnc17

Push (3/23/06)

Flat Bench
135 x 3
205 x 8
225 x 6
245 x 4
225 x 5

Incline DB
80 x 4 x 6

Cable flyes
plate#7 x 3 x 10

Standing lateral raise
15 x 3 x 10

Standing DB press (1 hand at a time)
40 x 3 x 8

Reverse flyes
20 x 3 x 10

Skullcrushers w/ burnout
65 x 3 x 10

V-bar Pulldowns
plate# 15 x 3 x 10

Not bad.. next week will be a weight bump up of 10lbs on the bench on each set. Everything was extremely pumped after I was done, great feeling.

Posted by: fUnc17

Quote:

Originally Posted by Cold Iron

Nice deads, as always.

Thanks bro

Posted by: fUnc17

Legs

Front Squats
135 x 8 warmup
185 x 8
225 x 5
205 x 5
205 x 5

DB SLDL
85's x 3 x 8

DB Lunges
30's 3 x 8 each leg

DB Step up's
20's 3 x 8 each leg

Leg Press calf raise
270 x 4 x 15

Posted by: fUnc17

Push

Flat BB
135 x 3
205 x 8
225 x 6
245 x 4
255 x 2

Incline DB
80 x 8
90 x 8
90 x 6

Cable Flyes
plate#7 x 2 x 12

Standing 1 arm DB Press
40 x 2 x 8
50 x 8

Lateral Raises (standing)
20 x 3 x 10

Reverse laterals (seated)
20 x 2 x 12

Skullcrushers
65 x 2 x 10
85 x 8

Rope Pulldowns
plate#12 x 3 x 10

This workout was from 2 days ago.

Posted by: fUnc17

Pull

Deads
225 x 8
315 x 8
365 x 8
405 x 5

Chinups
10, 9, 9, 7, 6 (31)

BB Rows
135 x 8
185 x 8
225 x 8
185 x 8

WG Lat pulldowns
plate# 15 x 2 x 8
plate# 17 x 8

BB Shrugs
225 x 3 x 15

Hammer curls
25 x 3 x 8

Decline situps
bw +25 x 3 x 15

BW Vsits
bw x 3 x 12

Long workout, but good.

Posted by: fUnc17

Legs

Front Squat
135 x 3
185 x 8
225 x 5
225 x 5
245 x 5 PB
265 x 1 PB

SLDL
135 x 3
185 x 8
185 x 8
185 x 8

Step up's
35's x 3 x 8

Lunges
35's x 3 x 8

Leg press calf raise
270 x 4 x 15

Pretty damn good session. Got a couple personal records in there, i really would like to front squat 315 for at least a single. That's definately a goal of mine.

Posted by: Seanp156

Nice front squats !

Posted by: fUnc17

Quote:

Originally Posted by Seanp156

Nice front squats !

thanks

Posted by: fUnc17

Push

I had a horrible push day 2 days ago, i feel as though it's unnecessary to post it because looking at it more will just anger me even further.

I haven't been eating much, and if i do eat i eat garbage. I haven't been drinking enough water, or getting enough sleep. I've been drinking too much alcohol. I'm fucking around too much. The only thing that seems i am not fucking up on is actually getting to the gym and completing my workouts.

One thing that I've found about myself. Whenever I do good with the gym, eating, and sleeping... I do well in school. I guess its all about discipline and im in my rebel phase right now.

Today is pull day, lets see how I do.

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