About that time II (training) [Forum Archive]

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About that time II (training)

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Posted by: Bakerboy

Nice workouts DD.!

Posted by: Tom_B

Very nice workouts indeed! holy shit I don't know how you can do a 30 second eccentric portion on the dips! Fucckkk that's brutual.

Posted by: Archangel

INSANE w/o's Brother D2!!!

Posted by: Malley

Thank you to each one of you for the encouraging words! I will post todays workout right after I address something. I went to the Cardinals game last night, I had a good time with the exception that they lost. The thing is why are people so damned stupid?!?! Some old lady reached into Fred Birds backpack just as he was getting ready to give these little kids his final 2 shirts he had! Some guy right in front of us was cussing like crazy with my 1 year old and my 4 year old right next to me! People behind me cracked all kinds of peanuts all over the place and left the mess for the people to clean up! I will tell you guys this: If I wasnt with my daughter I would have embarrassed the old lady, knocked the shit out of the guys in front of me, and bitch slapped the people behind me! Do people really have no respect for things or others anymore? For christ sake! I wanted a fun night with my 2 girls at the ballpark and we had a selection of jerkoffs around us! Oh well on to the next thing here.

The shooting at V-Tech! Oh my god. First off lets everyone say a prayer for the friends and families of the ones who have been killed in this brutal slaying! Why couldnt the guy just taken his own life? Hell give me the gun, I would have helped him out before he was to ruin many others people lives! Unbelievable! I truely truely hate this world! This place is a aweful place and the majority of people here need to step back and take a look! Be better people, and help others out. This not only stems from the shootings, but the ignoarant people from the game and everyday life. With this I say, "Dear lord be with the parents and friends whom have lost their loved ones in this brutal slaying. Though the guy who did it was clearly evil and in the wrong, please find it in your heart to forgive him, because without forgivness it makes this world a much worse place. Please lord help us to take steps to not let this happen again. And last, but certainly not least. Allow people to not act and speak out of ignorance and stupidity, but yet think, act, and present yourself the way you ought to, as a good stand up human being. AMEN!"

Posted by: Gazhole

Amen.

I dont know whats happened to the world either. Besides all the horrors like shootings and wars and things, hardly anybody seems to have any compassion or even respect for anybody or anything else. Just themselves. And sometimes, not even themselves.

Shit, most people i see out and about dont even say please and thankyou.

Posted by: Malley

So to my workout:

This week has been a kinda whatever workout since I cant get to my buddies house to use his equipment. And mine sucks.

So today was some conditioning and some resistance training. Didnt do core today because its toast from yesterday.

Box Drill
10 times around with 20-30 seconds RI.

Bench
225x10-Tempo-5/1/1
225x7-Tempo-5/1/1
225x5-Tempo-8/1/1
225x2-Tempo-15/1/1
RI-30-45 seconds

SLDL
225x10-Tempo-5/1/1
275x10-Tempo-3/1/1
RI-30 secs
*Legs were toast, had to stop.

Lunges
60x10-Tempo-5/3/1
60x10-Tempo-5/3/1

DB Rows
110x10-Tempo-5/1/1 (2 Sets)

Box Jumps
2 Sets of 8 Reps

*So tired after the bench, was like well will cut the sets in half or so. The Box drill was tough as hell! I am outa shape for my standards! I will be back in a month or so!

Posted by: Malley

This is oh so true, it takes alot for me not to go out of my way and say hey jerkoff, why not be nice for once! But then again, 2 wrongs dont make a right.

Posted by: Tom_B

Another great workout there DoubleD !

I hear ya on the whole people being dicks thing .. you seriously wonder what's actually going through peoples head. Like how could they have been raised to have absolutely no respect to others and their surroundings. I've gone to house parties where people have just started spitting inside the house, take the owners tooth brushes, tooth paste and chucking them out of the window and onto the dirty driveway and being well .. who I am I have to deal with alot of shit myself. People can just be so rude and ignorant.. it's ridiculous. I can't comprehend how people can get to that point ..

Posted by: Malley

Forgot to add RI's on the lunges, rows, and Box Jumps were about 30 seconds or less. The reason I did box jumps at the end was for pure enjoyment!

Yeah Tom, in short people suck!

Posted by: ReproMan

I really like what you've got going on in these workouts man, good stuff!

Posted by: Malley

These workouts have me suckin some air! yeah they suck, but these are effective as shit! Truth is I love the good old 3 minute ri's!!!

Posted by: Gazhole

Good use of different tempos aswell

.

Thats one thing i've never dabbled with, but may research for my next program.

Looking good, DD!

Posted by: BulkMeUp

Thats quite the wo! It certainly looks very exhausting with those RI's and tempo's.

Posted by: Malley

It is very exhausting!

Hey Gaz one thing you will want to do is use the tempo work for 2-3 weeks and switch off to something else so your strength doesnt suffer. While you can get stronger with it, it also helps to use some max strength lifts as well after a few weeks!

So today was some tough shit!

Sprints for 20 yards
15 Sprints w/ 30 sec ri
*I am really working on expanding my stride length since I noticed it was a bit short. My wife was a track superstar in college so she sure helps out alot! She won 1rst in state in high school and was an all american in college, but it was a junior college. But guess what I can beat her in a foot race because I am fast as well so haha to her!

Box Drill (10 yards)
5 times with 30 sec ri

Box Jumps
2 sets of 10 of these with 30 sec ri

Box Landing with 2 long jumps
Did this 10 times, rest was as long as it took to get back to starting position

Static Stretch & Foam Rolled
20 minutes

Posted by: Brutus_G

Good to see you working on the aerobic capacity and nice lifting there D.

Posted by: Malley

My strength may have taken a hit I am not sure. But right now its all about being able to run without wanting to die and today was a major improvment! I felt great and was pretty damn fast!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Bench
225x2-Tempo-15/1/1

Is that 15 seconds to lower the bar? Is it moving the entire time or do you pause along the way?

Posted by: Malley

Moves the entire time.

Posted by: Malley

Forgot to mention I ran through my first session with my first client today! My chiro decided to let me take him on as a client!

Posted by: Gazhole

Quote:

Originally Posted by Double D

It is very exhausting!

Hey Gaz one thing you will want to do is use the tempo work for 2-3 weeks and switch off to something else so your strength doesnt suffer. While you can get stronger with it, it also helps to use some max strength lifts as well after a few weeks!

Thanks for the tip, lol. I'll just put in some phases, like the tempo phase id set up for Hypertrophy, then the next phase would be back to a controlled tempo and id set it up for Strength. Id probably add in a first phase for accumulation+Conditioning also with tempo, but not as pronounced as the Hypertrophy phase...hmmm.

Thanks for getting the ideas rolling

Quote:

Originally Posted by Double D

So today was some tough shit!

Sprints for 20 yards
15 Sprints w/ 30 sec ri
*I am really working on expanding my stride length since I noticed it was a bit short. My wife was a track superstar in college so she sure helps out alot! She won 1rst in state in high school and was an all american in college, but it was a junior college. But guess what I can beat her in a foot race because I am fast as well so haha to her!

Box Drill (10 yards)
5 times with 30 sec ri

Box Jumps
2 sets of 10 of these with 30 sec ri

Box Landing with 2 long jumps
Did this 10 times, rest was as long as it took to get back to starting position

Static Stretch & Foam Rolled
20 minutes

Nice going, DD! I'd be gasping for breath after just the sprints, lol. They always kill me.

Good stuff!

Posted by: Pylon

Nice work, DD.

I'll go back and see what I missed, but is this a program to increase speed and endurance? If so, is it your own brew or stolen...um...discovered?

Posted by: Burner02

Hey mi amigo!
Long time! Hope all things are well on the home front!

Posted by: Archangel

Awesome w/o my Friend!!! I hear ya on the world thing, it has gone to complete hell imo!!! All I can do is pray that I keep my family safe and live the best way I can, ya know!!!

Posted by: Malley

Gaz Glad to help. And sprints really arent that bad. I love just trying to beat each and every time!

Py No I made my own program. That is what I plan to do from here on out. I gotta make programs that work for me. It is to increase strength, but I will only be doing this for 3 weeks and then into more of a strength phase for a few weeks, but with power stuff still present.

Burner Missed ya buddy, you need to hang around more!

Archie In a way you are part of my inspiration. I can tell your a very god-oriented man. I can tell by your posts and I need to be more that way. My family comes first and foremost, but I sure would like to have much kinder words!

As for today I took it off. After 4 days of speed, agility, power, and strength work I needed a day off!

Posted by: kinkery

Dude! insane lifts and tempos

. respect bro

Posted by: Malley

So today I tried to get some endurance work in:

Dynamic Warmup

Core
Planks
3 sets of 60 second holds
RI-20 secs

Bridges
3 sets of 60 second holds
RI-20 secs

Resistance

Incline
135x10 (2 sets)
185x10
185x9
185x8
RI-30 secs or less
Tempo-3/1/1

Hypers
BWx10-Tempo-10/3/1
BW+45-Tempo-5/1/1 (3 sets)
RI-20 secs

Pullups
bwx8-Tempo-1/5/5
bwx6-Tempo-Same
bwx4-Tempo-Same
RI-30secs

OH Lunges Supersetted with Step Ups
40lb DB'sx20-Tempo-Controlled (2 sets)-OH Lunges
40lb DB'sx10-Tempo-Controlled (2 sets)-Step Ups
RI-30 secs

Cardio

Sprints
10-25 yard sprints
RI-30 seconds or less

Box Drill
5 Times thoough
RI-30 secs
*The box was 15 yards each way.

1 mile walk
Fast paced, pushing my daughters in a stroller.

Static Stretch
15 minutes

Thoughts
I AM TIRED! Diet is going very well. Eating about 2800 cals a day, and am looking for about 1lb a week.

Posted by: Pylon

Great looking w/out, DD!

Posted by: kinkery

Quote:

Originally Posted by Double D

So today I tried to get some endurance work in:

Dynamic Warmup

Core
Planks
3 sets of 60 second holds
RI-20 secs

Bridges
3 sets of 60 second holds
RI-20 secs

Resistance

Incline
135x10 (2 sets)
185x10
185x9
185x8
RI-30 secs or less
Tempo-3/1/1

Hypers
BWx10-Tempo-10/3/1
BW+45-Tempo-5/1/1 (3 sets)
RI-20 secs

Pullups
bwx8-Tempo-1/5/5
bwx6-Tempo-Same
bwx4-Tempo-Same
RI-30secs

OH Lunges Supersetted with Step Ups
40lb DB'sx20-Tempo-Controlled (2 sets)-OH Lunges
40lb DB'sx10-Tempo-Controlled (2 sets)-Step Ups
RI-30 secs

Cardio

Sprints
10-25 yard sprints
RI-30 seconds or less

Box Drill
5 Times thoough
RI-30 secs
*The box was 15 yards each way.

1 mile walk
Fast paced, pushing my daughters in a stroller.

Static Stretch
15 minutes

Thoughts
I AM TIRED! Diet is going very well. Eating about 2800 cals a day, and am looking for about 1lb a week.

nice workout bro, also 1lbs aweek loss or LBM Gain?

Posted by: Malley

Pylon You didnt waste much time did ya? haha, check your journal I had some questions about your league.

Kinkery Loss. I weigh about 205-210 now and I want to be down around 195. Not a big weight loss, but a better summer body.

Posted by: kinkery

Quote:

Originally Posted by Double D

Pylon You didnt waste much time did ya? haha, check your journal I had some questions about your league.

Kinkery Loss. I weigh about 205-210 now and I want to be down around 195. Not a big weight loss, but a better summer body.

oh alright sounds good. goodluck

Posted by: goob

That's a crazy ass workout you posted above. Must be pretty damn hard going. Great stuff.

Posted by: Malley

toughest part was catching my breath! You know it makes it easier to do things like that whenerv I can come here and talk about it!

Posted by: goob

Quote:

Originally Posted by Double D

toughest part was catching my breath! You know it makes it easier to do things like that whenerv I can come here and talk about it!

haha, I ve noticed that too. You can find the extra motivation for that last differcult set or extra hardcore exersice, so that you can add it here.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

OH Lunges Supersetted with Step Ups
40lb DB'sx20-Tempo-Controlled (2 sets)-OH Lunges
40lb DB'sx10-Tempo-Controlled (2 sets)-Step Ups
RI-30 secs

OK, that's gotta hurt.

Posted by: Malley

Just a little.

Posted by: ReproMan

Quote:

Originally Posted by Double D

Wow dude. That's a serious workout!

Awesome.

Posted by: Malley

The short RI's are killer! I am feeling a bit sick now though. I feel like I got alot of sinus issues. Seems like I get that whenever I do a ton of stuff in a workout?

Posted by: Bakerboy

Looks very tough.

What kind a bridge work are you doing?

Posted by: Malley

Marching

Posted by: fantasma62

Mr. DD, I am sorry but that workkout of yours would simply kill a fat guy like me.

I am going to be traveling to Colombia again next week, which means I'll be letting my wrist rest from Boxing. Once I get back I am going to listen to your wisdom and incorporate plyo's. Really...thanks for the great idea. I was looking at the exercises and they look grueling, even the low intensity ones. Once again, help for helping an old fatty......

Posted by: Malley

I would say something to P-Funk and maybe Bakerboy they work well with these things as well.

Posted by: P-funk

Quote:

Originally Posted by fantasma62

Mr. DD, I am sorry but that workkout of yours would simply kill a fat guy like me.

I am going to be traveling to Colombia again next week, which means I'll be letting my wrist rest from Boxing. Once I get back I am going to listen to your wisdom and incorporate plyo's. Really...thanks for the great idea. I was looking at the exercises and they look grueling, even the low intensity ones. Once again, help for helping an old fatty......

why do you want to incorporate plyos? What kind?

Plyos are not for fat loss and they are not for everyone. One should not just throw them into a routine without properly setting it up....you are asking for some nice joint pain otherwise.

Posted by: Malley

Hes boxing right now is part of it I assume. I said something to him aboout cleans and snatches, but right now hes got a bum hand and it needs some rest do to anything like that.

Posted by: Brutus_G

Wow your really switching it up D

Posted by: fantasma62

Quote:

Originally Posted by P-funk

Thanks P, I will keep that in mind....

Mr. DD thanks again for the suggestions...

Posted by: Malley

Brutus-Yeah I am trying to as much as possible. I got one more week of tempos and then heavier weight with controlled tempo. Actually may do a few exercises for strength and a few for metabolic work.

Posted by: Malley

Your welcome

Posted by: Malley

So I was bascially testing where I was in the strength department.

BB Bench
225x3
255x3
275x3
290x3
300x2 URGH!

DB Rows
110x3
165x3
175x3 PR

Pullups
bw+100x3 (2 sets)

Medcine ball pushups
10 (2 sets)

Supine Rows
bwx10

Stretch

Rows were incredible, but bench isnt where I would like it to be. I got like 310 for 3 over the summer, but I was also 10lbs heavier, so I will take that.

Posted by: P-funk

a) 10lbs heavier makes a difference.

b) what have you been doing to try and increase your bench press?

Posted by: Malley

Yeah I realize, but thought it would go up pretty easy. The 290 went up fairly easy.

Well P nothing reall to be honest. I just dont like losing bench strength, its an ego thing. Of course I have been doing bench once a week or so, but its not a huge deal. Especially whenever right now my main goal is to lean out a bit.

Posted by: Pylon

Take heart, DD, those bench numbers are still very nice.

Posted by: Malley

Quote:

Originally Posted by Pylon

Take heart, DD, those bench numbers are still very nice.

I am in love with my row numbers!!!

Posted by: Pylon

Nothing wrong with those, either.

Posted by: kinkery

damn DD nice numbers

Posted by: Malley

Thanks, I try

Posted by: Bakerboy

Omg those are your db rows!!! Are you insane, I thought that was using a bb. lol That's crazy. Shit you are strong. Nice job.

Posted by: Malley

My pulling is insane! My pushing, urgh....

My squats....STRONG!

My Deads.....urgh...

Easy come, easy go! I would trade it all to be in better shape overall. Which is what I am busting my ass for right now!

Posted by: P-funk

you can be in better shape and still be strong. Make sure that your program is set up to prevent de-training of other qualities.

Posted by: Malley

Thats exactly what I have been doing. I dont ignore strength all together. I have it together where for 2 weeks I train for size and 2 weeks for strength and so on and so forth. This has been going for 4 weeks or so.

I have made incredible gains and am enjoying it. Over the winter I wasnt doing this, which was a huge mistake! I was instead lifting for strength only and lost a bit of size! But it seems like it coming back and my strength is staying close. Of course I am trying to lean out a bit, so I expect to be slightly weaker.

Posted by: P-funk

okay. I was saying just have some low volume high intensity shit during your weeks where you are emphasizing somethign else (say work capacity). Like my program now. Does that make sense?

Posted by: Malley

Makes perfect sense. So when I am training for hypertrophy for the 2 weeks throw in some max strength lifts as well?

Posted by: P-funk

not max lifts. But, maybe triples or sets of 5.

Posted by: Malley

Aww.....alrighty.

Posted by: P-funk

maybe like 3x3 and then a high rep set for mechanical work.

Posted by: Malley

So on my 2 strength weeks no hypertrophy lifts? Or should I add some higher rep lifts for metabolic sake?

Posted by: P-funk

Quote:

Originally Posted by Double D

So on my 2 strength weeks no hypertrophy lifts? Or should I add some higher rep lifts for metabolic sake?

some hypertrophy but not the main focus. If you had to divide it up, it might be:

strength: 60-70% volume
hypertrophy: 15-20% volume
power: 15-20%

prioritize one thing.

probably should shift your cycles to 3-4 weeks too.

Posted by: Malley

Yeah I was cycling 3 weeks to start out, but then somethings got mixed around.

Posted by: P-funk

things always get mixed around.

Posted by: Malley

I have been training like that since I had my kids. Life is life and I know I just got to work around it. Thats why 5 years ago whenever I had no kids I was making gains like crazy, its much much tougher now! Kinda hard to take the kids to the gym! Oh well I always figure if I get in all my scheleduled lift days throughout the winter I am good. But the summer is tough as hell! I play ball everyday except Sunday!!!!

Posted by: Brutus_G

D you can row me now lol Jesus howd you get such big DBs?

Posted by: Malley

I got OLY handles that I just put weight on. It pissed me off a few months ago. I went to Golds and they only had 110's! I had to row those fuckers like 14 times or so. And I was wanting to row for 5 reps!

Posted by: Brutus_G

Can you imagine them only having 110 pounds what cheap bastards i know its standard for most gyms to carry 175 pound DBs.

Posted by: Malley

Well ya know......Basturds!

Posted by: Malley

Actually I just did Rows on a machine!

Posted by: Brutus_G

Hey D have you seen Sean's squat vid you'll piss yourself when you see how deep he went and it didn't even count.

Posted by: Malley

Na I cant see it here at work. I dont look at his page to often. I am kinda out of the powerlifting stage, so it doesnt interest me anymore.....

Posted by: Malley

No weight training for 3 days. I am trying to let my hand rest until Saturday. So no weights until Sunday or so. I have been hitting everyday. I want to relax the rest of the week. I havent taken a week off in a while.

Posted by: fufu

Quote:

Originally Posted by Brutus_G

Can you imagine them only having 110 pounds what cheap bastards i know its standard for most gyms to carry 175 pound DBs.

My home gym only goes to 100. :*(

Posted by: fufu

When you start full on soft ball DD?

Posted by: Malley

Middle of May Fu. I actually have tournies from here on out. But full 5-6 days a week start middle of May.

Posted by: Malley

New routine. Have been cutting down for a few weeks and doing really well, so thought I had better alter my routine a bit. 3 days a week.

Workout A
2 power movements (plyo only, since my hand is kinda messed up)

Strength
Bench
SLDL

Metabolic
DB Row
Bent Over Laterals
Iso-Extreme Pushup

Core:Hyperextension & Wood Chops

Workout B
2 Power Movements

Strength
Incline
Bulgarian Squats

Metabolic
Dips
Pullups
Scap Pushups

Core:Cable or Plate Crunches & Planks

Strength: Wk1-3-3x3-3min ri
Wk4-6-5x5-2.5min ri
Wk7-10-4x6-4min ri

Meabolic: Wk1-3-2x10-60sec ri
Wk4-6-2x12-45sec ri
Wk-7-10-2x15-30sec ri

And week 11 is a deload week.

Sprints will be on days off, along with box drills.

Any comments? I am not working with tempos here, just controlled. Maybe some pauses here and there and some long negatives, but nothing special for now.

Posted by: Gazhole

Looks pretty good to me.

As a personal preference, as the Strength work went into lower reps, i'd make the metabolic work get higher reps rather than them both being either high, medium, or low.

Know what i mean?

Thats just a personal thing. Program itself looks good, looks pretty enjoyable aswell with lots of different stuff going on each session. Should stay fresh for a good while

Posted by: Malley

Thanks Gaz. Just figured I needed to freshen things up a bit since I am trying to lean down.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Thanks Gaz. Just figured I needed to freshen things up a bit since I am trying to lean down.

Yeah! Well that looks pretty different to me.

What rep ranges are you using for the power exercises?

Posted by: Malley

Not really switching those up to much since its only going to be things like tuck jumps, squat jumps, long jumps, etc.....But probably 3x5 or so.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Not really switching those up to much since its only going to be things like tuck jumps, squat jumps, long jumps, etc.....But probably 3x5 or so.

Yeah, thats cool. I only asked cos it wasnt on there

.

When do you start this one?

Posted by: Malley

Next week. I am going to take the rest of this week off. I am having nerve issues with my hand. I swung at a pitch about a month ago and really messed up my hand. But it doesnt hurt to do anything, but grip heavy things and turn it explosivly. As in hitting a softball.

Posted by: goob

Sorry to hear about the hand. Workout looks cool. Like the way you have broken it down.

Posted by: P-funk

I would have a pull movement as a strength exercise on day B, instead of the incline presses.

Posted by: Malley

Goob Thanks brother.

P I was thinking the exact same thing on the way into work! Alrighty well I will add pullups as strength instead of incline. Thanks for taking the time.

Today:

25 yard sprints-10....Ri-25 secs
50 Yard sprints-5......Ri-30 secs

3 laps around my 4 acre yard to slow down my heart rate. This was a walk of course.

Static stretch.

Time-About 20-25 minutes

Posted by: Bakerboy

I would replace the incline press with deadlifts and do either chinups or pullups where you have pullups as they are both vertical pulls.
You also have no vertical pressing strenght movement.

I hope your hand feels better, good luck with your new program.

Posted by: P-funk

Quote:

Originally Posted by Bakerboy

I would replace the incline press with deadlifts and do either chinups or pullups where you have pullups as they are both vertical pulls.
You also have no vertical pressing strenght movement.

I hope your hand feels better, good luck with your new program.

I count incline press as a vertical movement.

Posted by: ReproMan

Quote:

Originally Posted by P-funk

I count incline press as a vertical movement.

I've always wondered about that.

Posted by: Bakerboy

Quote:

Originally Posted by P-funk

I count incline press as a vertical movement.

I guess it depends on how high the incline is.

Posted by: Malley

I always count incline as vertical as well. My incline is pretty high. Thanks for the input BB, always appreciated.

Posted by: Malley

Big tournament in Winfield Mo. tommorow. Or today rather. I work a straight 7 hour shift just to leave and drive 2 hours and play ball all day! URGH, I will be so tired, but oh well I will be calling off tommorow night. I asked to get moved from the 3 hole down to 7th or so, since my hand is fucked. I dont think I will be able to hit with much power, but we shall see. I have been known to feel like shit and cant keep the ball in the park. I had a pulled oblique one time and went 6 for 6 with 6 homers.

Posted by: vortrit

Quote:

Originally Posted by Double D

6 for 6 with 6 homers.

You are the devil...

J/K

Posted by: Malley

I may have been the man on that day! Everyone has those days now and then.

Posted by: vortrit

Quote:

Originally Posted by Double D

I may have been the man on that day! Everyone has those days now and then.

That's a lot of homers.

Posted by: Malley

I play about 120 games a summer. I am good for atleast 1 homer a game and I have multiple homer games. I ought to keep track of homers this year!

Posted by: vortrit

Quote:

Originally Posted by Double D

I play about 120 games a summer. I am good for atleast 1 homer a game and I have multiple homer games. I ought to keep track of homers this year!

Yeah, for sure. I'd love to play ball, but I work nights so it's hard to do. My brother plays all the time. Sometimes I will join the Saturday basketball game though.

Posted by: Malley

I work swing shifts and somehow figure it out. I am at work now.

Posted by: vortrit

Quote:

Originally Posted by Double D

I work swing shifts and somehow figure it out. I am at work now.

Yeah, I actually get off at 11:00 so it's pretty much a swing shift too, but pretty much all of the ball games around here are around 6 in the evening or so. There are a lot of basketball games throughout the day though. I prefer baseball though.

Posted by: Brutus_G

Quote:

Originally Posted by P-funk

I would have a pull movement as a strength exercise on day B, instead of the incline presses.

this is what i would say to D.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I play about 120 games a summer. I am good for atleast 1 homer a game and I have multiple homer games. I ought to keep track of homers this year!

LOL if you didnt hit homers it would be a waste of your strength.

Posted by: BulkMeUp

For years i worked 3-4pm to 11pm-midnight. I didnt mind that too much. Swing shifts i have never done but would really hate them. I like something fixed.

Posted by: Tom_B

Ugh I could never work swing shifts .. well I could it'd just be a pain in the ass! Like Adrian I prefer something alot more solid .. in fact since my parents are my bosses I get to choose all of my shifts so I just work the same set hours each week, makes planning things around work sooo much easier.

Hows the wife holding up? Doing any crazy pregnant lady stuff yet? hahaha

Posted by: Archangel

Sorry about your hand, hope it heals quickly my Friend!!!

Posted by: Malley

Brutus Honestly Brutus a sizzling line drive is more impressive in my book compared to a home run. I can hit a home run at will, but singles in my book are harder to come by.

BMU I know I wouldnt want to work midnights all the time, but ya something fixed would be much easier. Only 3 months left here and then I get a severance and unemployment! Coolest thing is I am hoping to have passed the test and have a job by then so I wont have to draw unemployment!

Tom Wife is having hard times sleeping. But other than that she seems ok. A bit emotional sometimes though, but shes doing well. Doctor says the baby is healthy. I think we are going to name her Kyra. I got a Kyla, Cameron, and then I think I am going to name this one Kyra. But I am not sure how I want to spell it.

Archie Thanks buddy, lets hope!

Alright guys I had the worst tournament of my life. First game went well. I went 4 for 5 with 2 homers. But after that I think I hot about 300 or so, and anyone who knows softball knows that is horrible! After my first at bat in the second game my hand hurt all the way up to my shoulder! Fuck I dont know whats goin on!!!!???? So went out and got drunk as shit that night. Was up for like 35-40 hours straight! I got up at 5 the day before worked all night, played ball all day and didnt go to bed until like 5 or so that morning!

Posted by: vortrit

Quote:

Originally Posted by Double D

So went out and got drunk as shit that night.

Good Call!

I was up for like 35-40 hours straight! I got up at 5 the day before worked all night, played ball all day and didnt go to bed until like 5 or so that morning!

Not a good call!

Posted by: Malley

haha......whenever it comes to ball and booze, I normally dont make the right calls!

Posted by: vortrit

Quote:

Originally Posted by Double D

haha......whenever it comes to ball and booze, I normally dont make the right calls!

I'm glad I only have that problem when it comes to women.

Posted by: BulkMeUp

Quote:

Originally Posted by Double D

After my first at bat in the second game my hand hurt all the way up to my shoulder!

maybe some kinda recovery stuff is in order?

Posted by: goob

Quote:

Originally Posted by DoubleD

Was up for like 35-40 hours straight!

I know this feeling well. Can really screw with your mind, I occasionally go up to 4 days on 5 hours sleep (total). It's a horrible feeling, like being on psychoactive depressant drugs.....

Posted by: Brutus_G

Quote:

Originally Posted by Double D

haha......whenever it comes to ball and booze, I normally dont make the right calls!

Your like a UFC fighter but intoxicated.

Posted by: Pylon

Quote:

Originally Posted by Double D

Alright guys I had the worst tournament of my life. First game went well. I went 4 for 5 with 2 homers. But after that I think I hot about 300 or so, and anyone who knows softball knows that is horrible! After my first at bat in the second game my hand hurt all the way up to my shoulder! Fuck I dont know whats goin on!!!!???? So went out and got drunk as shit that night. Was up for like 35-40 hours straight! I got up at 5 the day before worked all night, played ball all day and didnt go to bed until like 5 or so that morning!

I heard you guys whipped up on my friend's team out there. He said they ended the day against your squad, and racked up 11 straight outs at one point. Hope he plays a little better tonight.

He also said his guy wouldn't roll my bat. Said the Mutants are too thin to start with, and rolling them can cause them to break quickly.

Posted by: JerseyDevil

Take care of that hand DD!

Posted by: Tom_B

Great to hear she's doing well for the most part! Kyra's a pretty name, and it fits right in with your other girls! hahaha but not in a creepy way like my mom did with me and my siblings. There's a year difference between me and my brother .. she named me Lewie and him Lukie. Then there's a year difference between my two sisters and their named Jenna and Jaya hahaha.

Shitty to hear about the game .. but great to hear about the getting loaded bahaha. Have any good drunken stories from this night? ... reminds me of the time that I didn't sleep for 38 hours straight, had done two workouts, barley ate anything, and then chugged a Colt 45 in 5 minutes + had vodka shots ... I blacked out LOL, I have no clue what I did that night, I woke up the next morning on someone's couch, a different shirt and jacket on and with puke all on my pants! bahaha oh my, I wish I could remember what I did!

Posted by: Malley

BMU I am seeing a neurologist on May 8th.

Goob I just dont fuction well without sleep!

Brutus Na UFC fighters look like they know what they are doing. I just hit people in the mouth and am done.

Pylon No kidding? Well all I can say is do a bunch of bo sessions. My brothers bat was pretty hot out of the wrapper. As far as that tourny we sucked bad! We had half our team there and filled in some shitty guys. The first game was a good one. We played a team we beat a few times last year, but I dont know if they were the same. I recognized a few guys, but who knows? I was the right center fielder who played like some serious shit! But hey after being awake all night and dog ass tired, I guess I wasnt that bad!

JD Thanks.

Tom I think we will go with that name. Wife was told today this should be her last kid since she can only have 3 c-sections. And if she gets preganant again she cant do it naturally because of her brain tumor she had. By the way, glad you like the name!

Alright guys well its my youngest birthday today! She is 2! What a baby doll she is! Here let me give you guys a link to my myspace. It has her picture on it. Both girls on my pictures are my older one and younger one. But no pictures of me, my wife put em on there for me from my caousins camera. Sorry guys cant get the link to work. If you have myspace let me know and I will add ya. You can check em out that way.

Another good piece of news is I am down to 205! And about 12-13%bf. I can start to see my top abs, which is a relief. If I get to 195 or so I will be set.

Posted by: Archangel

Happy birthday to your Princess my Friend!!! Hope your hand is ok!!!

Posted by: Pylon

Quote:

Originally Posted by Double D

We had half our team there and filled in some shitty guys.

If you are in that sitch again near STL, give me a call. I'll be happy to fill in. (I may not be any better than what you have, but I'm local!)

Posted by: Malley

Archie Thanks, yeah she put down some serious cake!

Pylon I will definitly keep that in mind! We are in Springfield Illinois this weekend, playing at the Gumby. Tough as competition there!

HORRIBLE WORKOUT

Power-30 sec RI

Squat Jumps
5
5
5

Box Jumps (Explosive)
5
5
5

Strength-RI's180 secs

Bench
135x10
135x10
225x5
275x2 & 1/2-FUCK
260x3
260x3
*The 260 was easy, but after having to flop all the weights on the floor I didnt want to do it again!

SLDL
135x10
135x10
225x5
315x3
325x3
335x3

Metabolic-Circuit with 60 sec RI at the end.

DB Rows
120x10
120x10

Bent Over Laterals
30x10
30x10

Iso-Extreme Pushup
60 secs
90 secs
*These are tough as hell. I think I could get 2 minutes or more. But was pretty tired.

Static Stretch-15 mins

Weight207.2 (Lowest I have been since last summer). Bodyfat is around 13% right now. I figure once I get to 195 I will be right where I wanna be.

Posted by: Bakerboy

That doesn't look like a bad workout to me!

Posted by: Malley

Quote:

Originally Posted by Bakerboy

That doesn't look like a bad workout to me!

My bf is down (About 3% in a month and a half) and I feel alot better, but the strength has taken a pretty big hit. That bench number has went down about 30lbs! But I just started this new program to try to save strength as much as possible.

Thanks though BB!

Posted by: Gazhole

Dude, BB is right, thats not a bad workout by any stretch of the imagination

Congrats on the BF% going down!

Posted by: Malley

Thanks Gaz, just dont like getting weak ya know?

Posted by: Pylon

Weak? It's a relative term, DD. You're still putting up good numbers. But any time you cut, some strength loss can happen. Once you are back in bulk mode, you're numbers will shoot back up. Don't sweat it.

Posted by: Gazhole

Yeah, exactly what Pylon said.

If you're cutting then its only to be expected. As long as there is an actual obvious cause for taking numbers down, then its no problem.

If you lose strength for no reason and cant find out why, then its a problem.

Your workouts are still going to kick ass, and you'll look better for your troubles. After you're down with that, you can Westside it up and shame the hell out of everyone

Posted by: Malley

Pylon and Gaz Thanks guys thats the type of things I need to hear. Makes me feel a bit better!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

just dont like getting weak ya know?

As long as you're still hitting the ball out of the park, who cares?

Posted by: Archangel

weak??? Bad???
That my Friend is a SOLID w/o, and you should be proud!!! Not many (if any) can cut and keep the #'s you are, My hats off to ya!!!

Posted by: Brutus_G

Yeah those are very nice numbers and you seem to have a rebound effect when you cut and then go off.

Posted by: P-funk

Quote:

Originally Posted by Double D

how is that program going to save strength? If you want to maintain strength in your bench press (for example) you need to work with tension....not work up to it, start with it!

Example:

Bench press
warm up
295/1 sets x 2-4 reps
260/2x6-8
225/1x10-12

Posted by: Tom_B

Agreed with everyone else, that is certainly not a weak workout! hahaha.

PS Congratz on the weight/ BF %! About how much a week are you losing?

Posted by: Malley

Trips This is true brother.

Archie Thanks always nice words from you!

Brutus I suppose strength isnt as important as it maybe to others, but I would like to kep my 1rm around 300.

P Sounds good. Can you explain to me why that is? Why wouldnt simply doing 3x3 on bench maintain strength? Trying to get as much info from you as I can.

Tom So far I have lost about 10lbs and it has been about a month and a week.

Posted by: P-funk

when you are dieting you are hypocaloric. When you are hypocaloric, you have less energy. It would be tough to do something like 3x3. THat is why you want to warm up to one heavy set (2-4 reps) and then do the other sets at higher rep ranges (metabolic work) to work towards your goal (losing BF). Just use that first set to try and work on moving heavy weight and maintaining (hopefully gaining) as much strength as you can.

I do it like that. Chad Waterbury uses 3/6/9 (1 set = 3 reps; 2nd set = 6; 3rd set= 9 reps). Boyle uses a 5/10/20.

It depends on how you want to do it. Just maintain strength

Posted by: JerseyDevil

Like everyone else said, don't sweat it DD. You are doing great!

Posted by: Malley

P Thanks alot P! That explains things very well. Hey if you find any articles by the much respected guys you just mentioned send em my way. I want to learn as much as possible!!

JD Thanks alot JD!

Power

Plyo Pushups
6
6
6

Lunge Jumps
6
6
6

Strength

Pullups
bw+110x3 (3 sets)

Split Squats
250x3 (3 sets)

Metabolic

Incline
205x10 (2 sets)

Dips
bw+45x10 (2 sets)

Scap Pushups
10 (2 sets)
That was a circuit with 30 seconds rest

Core

Planks
120 secs (2 sets)

Cable Crunches
100x10 (2 sets)

Woodchops
50x10-each side (2 sets)
That was a circuit as well with 30 sec ri.

Cardio

Sprints
5-50yards
5-25yards

Static Stretched

*So I will start doing what P said about using 1 set with 3 reps and going to 6 then to 9. But my question do I still call it strength work? Or does it fall into metabolic work at the end?

Posted by: Brutus_G

Some day i bet youll be putting up 400+

Posted by: Brutus_G

OMG! 110 PULLUPS! fuck

Posted by: P-funk

Quote:

Originally Posted by Double D

P Thanks alot P! That explains things very well. Hey if you find any articles by the much respected guys you just mentioned send em my way. I want to learn as much as possible!!

*So I will start doing what P said about using 1 set with 3 reps and going to 6 then to 9. But my question do I still call it strength work? Or does it fall into metabolic work at the end?

my hard dirve is full of fucking articles and studies and I also have a binder off probably around close to 150 articles in it. Not to mention all of my books.

i'll let you know when something worth reading comes up.

to answer the second question....it is metabolic work with strength being trained at maintenance. but don't worry about what it is called.

Posted by: Malley

So how would you set it up? I have my program outlined in the last page.

I would love to read every article you got!

Posted by: P-funk

Quote:

Originally Posted by Double D

So how would you set it up? I have my program outlined in the last page.

I would love to read every article you got!

I thought i did talk about how to set it up?

Pick the lift that you want to maintain strength in (say squat and bench press):

Then, on the days were you are going to do that lift, go in, warm up and hit up 1 set of a heavy 2-4 reps. THen drop down for the last 2-3 sets and do higher reps for metabolic work. Every 3-4 weeks, you might want to try and work up to some heavy singles.

I need an email address to send articles to.

Posted by: Malley

I didnt know if I should do the same with each exercise I do or just the ones I would like to maintain strength. So you did answer it right there.

Posted by: P-funk

Quote:

Originally Posted by Double D

Here send em here:

I didnt know if I should do the same with each exercise I do or just the ones I would like to maintain strength. So you did answer it right there.

i just sent you the golf study and program from the research on the NASM-template so you can look at it. I will delete your email out of the above post too.

It would be overkill to do it on every exercise. Prioritize one exercise in your workout.....squat on monday bench on thursday or somethign like that.

Posted by: Malley

Nice.....thanks a bunch.

Any study I can get I want to take as much from each as possible. Education is key! And I want to be as good at this as humanly possible.

Posted by: Malley

If there is anything at all P that looks good and informative, send it, I will take a look!

Posted by: DOMS

So easy a sexual reference...

Posted by: Malley

Quote:

Originally Posted by DOMS

So easy a sexual reference...

I'm lost.....

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Nice.....thanks a bunch.

Any study I can get I want to take as much from each as possible. Education is key! And I want to be as good at this as humanly possible.

LOOL

Posted by: JerseyDevil

Some great advice going here! I am taking notes since I am on a cut.

Posted by: vortrit

Yo!

Posted by: Brutus_G

Any diet advice for a cutting bodybuilder since i know you have done it before?

Posted by: BulkMeUp

10 lbs in ~5 weeks. Good job!

Posted by: P-funk

10lbs in 5 weeks could also be the answer to your "why did I lose so much strength" question. For overweight people, that is great weightloss. For athletic populations, that is to agressive IMO.

Posted by: KelJu

Christ DoubleD, that is some insane pull-ups. You have got to teach me how you did that.

Posted by: BulkMeUp

Quote:

Originally Posted by P-funk

10lbs in 5 weeks could also be the answer to your "why did I lose so much strength" question. For overweight people, that is great weightloss. For athletic populations, that is to agressive IMO.

P, since he has started 5 weeks ago, couldnt the first week or so see a few lbs drop and then ~1.5-2lb/week? or at least that what i imagine has taken place.

But yes, i agree with you. it is a bit on the aggressive side which would account for strength drop.

Posted by: P-funk

Quote:

Originally Posted by BulkMeUp

typically the first week people will loose a little more because of water weight. After that, I would aim for 1lb per week or no pounds per week but changes in girth measurements.

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

Christ DoubleD, that is some insane pull-ups. You have got to teach me how you did that.

Had his wife wrap her arms around his waist lol.

Posted by: Pylon

Happy Cinco De Mayo, Dub!

Posted by: Tom_B

Ya, that's what I was thinking .. 10lbs seems a bit much for that time frame. I remember you telling me before that on your last cut, you were losing alot of weight in a short amount of time. I think you taking cutting a bit to the extreme ends, and that's why you lose strength! .. I mean I can go weeks 'cutting' and continuing to make strength gains .. you need to find a good balance that works for you.

Posted by: Archangel

Hope your having a GREAT weekend my Friend!!!

Posted by: Malley

Well guys thats a ton of comments since the last time I have been around. I actually dropped about 3-4 pounds the first week and a few pounds since. I am pretty happy with things right now. My aerobic capcity is kickin ass, and I am much faster. But yes it may still be a bit aggresive.

We played in a tournament in Springfield Illinois this weekend. It was called the Gumby. Had pro-level teams from NY and Cincinatti just to name a few. Those guys didnt impress me that much. They had a 10 home run limit and was only scoring 40 runs a game. We had a 3 run home run limit and our high game was 35 runs. Honestly with the exception of 2 obvious holes in our lineup we could definitly move up to the pro-level. We need a sponsor!!! That is the important part. We have NONE! Seems like we have asked 100 people and we got nothing. Anyways, heres how the games went:

Game 1
Played the Vipers from around the Wood River area.
Won-28-23

Game 2-This game was so so sad!!!!
Some Lumber somthing team?
Lost-22-6 (ouch)

Game 3
Played 6-4-3 Franchise (which won ASA state last year)
Won-35-30 (tough game!)

Game 4
Played G-Dennys (Team out of Decatur)
Lost-28-24 (I think)
*I got left on deck with the bases loaded! URGH....

Hits by game:
Game 1: 4 for 5 (2 home runs)

Game 2: 2 for 3 (1 home run)

Game 3: 2 for 5 (1 home run) *Shitty game for me!!

Game 4: 4 for 5 (1 home run)

So I went 12 for 18 for the tourny. Thats pretty decent. However I want to hit about 800 over the course of the season and that isnt going to cut it!

I am going to do some sprints tommorow and some plyos. Wow I am suprised at how much quicker I am!

Posted by: Pylon

Not a bad showing for the tourney, DD. Nothing to be ashamed of there. Getting left on base stings, though.

Posted by: Malley

Hell I didnt even hit 700!!!!!!! Game 3 tore me up! But hey we won!

Posted by: KelJu

What position do you play on defense DoubleD?

Posted by: Malley

Right center

Posted by: JerseyDevil

Sounds like a good tourney DD!

Posted by: Malley

The team that we were beating by 10 at one point that knocked us out of it won the damn thing!

Posted by: vortrit

Quote:

Originally Posted by Double D

The team that we were beating by 10 at one point that knocked us out of it won the damn thing!

That must have sucked.

Posted by: Malley

I didnt care to much at that point I had to be at work not to long after that!

Posted by: vortrit

At least you had something to look forward too...

Posted by: Malley

Haha.....no kidding hips hurting and my dogs (feet) were killing me. I got no cheddar left (Arms torched).

Posted by: Triple Threat

Were you playing football or softball?

Do you have those types of scores on a regular basis? Reaching 20 is a major milestone for us.

Posted by: Triple Threat

Oh and BTW, 12 for 18 with 5 dingers? I'd take it.

Posted by: Malley

We are almost always over 20 with all of our team there. We should be a very good ASA B team. Or a good NSA B team. But whenever guys dont show its tough to play ball against competition like that with scrubs!

BTW, half the outs I made were home runs! Which is worse then a hard ass lineout! Just means I am not clicking yet.

Posted by: Triple Threat

Any news on the hand? It doesn't seem to be bothering you on the field.

Posted by: Malley

Hand was KILLING me right after every swing! It actually traveled down to my wrist and partly up my arm! But it always went away after about 5 minutes or so. I was suppose to have an appointment tommorow with a neurologist, but had to cancel couldnt get off of work.

On another note taking today off! Hips and shoulders are pretty sore and I feel dead! Its tough to eat for fat loss while playing ball, shouldve started earlier!

Posted by: Pylon

Wait...the pain stayed with you for 5 minutes after the swing? Dude....something's gone wrong....

Posted by: Archangel

I'd take your #'s in a heartbeat!!! Lookin solid to me my Friend, sorry the hand is still bothering ya!!!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Haha.....no kidding hips hurting and my dogs (feet) were killing me. I got no cheddar left (Arms torched).

LOL your like a really bad gangster.

Posted by: Tom_B

hahaha good G-unit lingo you got going on there!! ... shitty about the hand, hope ya figure that out soon..doesn't sound too good ..

Posted by: Malley

Yeah I know something is wrong, I dont know what it is, but as soon as I get time I will get it checked out. Right now its a long way from the heart. If I have to have surgery then I will wait until winter anyways.

Gangsta huh? Well maybe maybe not, more like my softball lingo.

Workout tonight.

Posted by: BulkMeUp

That wrist pain dosent sound good.

Posted by: Malley

It doesnt feel to good either!

Posted by: goob

Quote:

Originally Posted by Double D

It doesnt feel to good either!

Hope it dose'nt slow you down too much DD. Dose'nt sound like fun.

There's always (insert recreational substance of choice) to numb the pain.........

Posted by: Pylon

Quote:

Originally Posted by goob

There's always (insert recreational substance of choice) to numb the pain.........

Doritos? Ice cream? Astroglide?

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Doritos? Ice cream? Astroglide?

We know what's on your mind.

Posted by: Pylon

Yup....ice cream....

Posted by: vortrit

Hi!

Posted by: Malley

Thanks for the concern guys, but I dont think I will be eating ice cream anytime soon.

Workout for yesterday:

Power (Plyos)

Box Jumps
8
8
8

Squat Jumps
8
8
8

Strength

Bench
135x10 (2 sets)
225x3
275x2
225x6 *easy
205x8
*Arm right in the back elbow region hurt pretty bad. It was from all of the throwing over the weekend. It is from to many curve balls whenever I was younger.
RI-90-120 secs

SLDL
225x20
275x6
335x3
*Alright I suppose
RI-60-90 secs

Metabolic

A) DB Rows
115x10 (2 sets)
B) Bent Over Laterals
25x10 (2 sets)
C)Iso-Extreme Pushups
60 secs (2 sets)
RI-30 seconds

Static Stretch.

No time for core work.

Posted by: Gazhole

I love the way you set that up, it looks really good. How are finding this configuration (power/strength/metabolic)?

DB rows are looking strong as hell too!

Posted by: Malley

Db rows were the only thing that was strong. Bench was weak, but oh well. I am much more explosive now to. I think its a combo of plyos and losing lbs.

I will be checkin everyones journal later on today.

Posted by: goob

Cool workout DD. You may think the bench sucked, but it's still way more than I could manage. I like the power/strength/ metabolic idea, but I'm confused about the metabolic part. s'cuse my ignorance but what does that mean??

Posted by: Malley

Just trying to up my heart rate. Doing 3 different exercises and only resting at the end of the 3.

Posted by: Bakerboy

Looking good DD.

Posted by: Malley

Nice, I wish softball went to wooden bats. Then atleast the guys weighing 150lbs couldnt hit a home run! That gets annoying!

Posted by: DOMS

Solid workout, man!

Heh, for a second there, I thought you were doing Jump Squats.

Posted by: Pylon

Good work, DD.

Posted by: Malley

DOMS Good call I did write it backwards.

Pylon Thanks.

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