About that time II (training) [Forum Archive]

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About that time II (training)

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Posted by: goob

Quote:

Originally Posted by Double D

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

So does this have any slight knock on effect on increasing body metabolism?

Posted by: DOMS

Quote:

Originally Posted by Double D

DOMS Good call I did write it backwards.

That's not why I said that. I really like Jump Squats and have never seen another IM write it down as part of a workout.

Posted by: Archangel

Excellent w/o, get that hand taken care of my Friend!!!

Posted by: Malley

Thanks Archie.

Oh well in that case DOMS we love the same lift. I dont do them weighted at all!

Goob I am basically doing it for the simple reason to get my heart rate up and with that bosting metabolism.

Posted by: JerseyDevil

When are you seeing the doctor about your hand?

Posted by: P-funk

aren't you going to be working with a physical therapist? Why not ask him to take a look at your hand?

Posted by: Malley

Ya I am going to be in the next 3 -6 months. Or atleast thats the plan. I havent talked to the chiro in about a month or so. Hes starting his active recovery place within the next 6 months or so he said. So who knows when I will get to start.

I will be seein a neurologist sometime in the near future.

Posted by: Stewart20

well, I figured this would be the best place to go in terms of a routine critique....DD, I have been wanting for a while now to incorporate some more "speed" work into a plan, explosive stuff, I just feel I am just not fast or quick enough, and I want to fix that. So, I stole a bunch of ideas from your journal and everyone else's advice in here, and put together a rough outline of something I might want to try.

I wanted to post it in here and see what everyone thinks about it, if it makes sense, and if it is planned out properly...

here it is:
Workout A
Power
Box Squat 8x3
Squat jump 8x3
Strength
Chinups 3x3
Dips 3x3
Metabolic
DB Press 3x8
DB Rows 3x8
Upright rows 3x8

Workout B
Power
Speed Bench 8x3
Clap Pushups 8x3
Strength
Squats 3x3
SLDL 3x3
Metabolic
Leverage Squats 3x8
GHR 3x8
Abs 3x8

Workout C
Power
Speed deadlifts 8x3
Clap pull-ups 8x3
Strength
Bench Press 3x3
Chest Supported Rows 3x3
Metabolic
DB shoulder Press 3x8
CG pulldows 3x8
Incline rear delt rows 3x8

Like I said, I stole a lot, but it seems like a great plan, so that was my inspiration.

I am anxious to see what everyone here thinks

Posted by: Malley

If your aerobic capacity is kinda low then it will be tough to get through 3 sets of metabolic work. But it can be done just fine. I prefer 2-3 sets of 6-8 with power movements as far as plyos go. If its something that is weighted I like to do 5-8 sets or so with 2-3 reps. BW plyos seem to be to easy to do s simple set of 3. But the focus is explosiveness so it would be ok as well. Just depends on what you can handle. The setup is just fine imp. I would set up a better loading pattern. But get P's advice hes helped me by leaps and bounds over the past 3-4 months!

Posted by: Malley

Sprints yesterday:
5-50 yard sprints
10-25 yard sprints.

5 Box drills.

Posted by: Stewart20

Quote:

Originally Posted by Double D

If your aerobic capacity is kinda low then it will be tough to get through 3 sets of metabolic work. But it can be done just fine. I prefer 2-3 sets of 6-8 with power movements as far as plyos go. If its something that is weighted I like to do 5-8 sets or so with 2-3 reps. BW plyos seem to be to easy to do s simple set of 3. But the focus is explosiveness so it would be ok as well. Just depends on what you can handle. The setup is just fine imp. I would set up a better loading pattern. But get P's advice hes helped me by leaps and bounds over the past 3-4 months!

Not if you have never done them before! I think I would be lucky to get a couple of sets of 3 on something like the clap pullups at the beginning. The pushups might even be a stretch, so I woudn't say it's easy. although, you may be right, dragging both power exercises out for 8 sets each might be too much. Maybe I can stick with an 8x3 for the weighted movements, like you mentioned, and then just do a straight 3 sets of whatever for the others....

Loading patterns can be changed, that is no biggie, I think I want to stay in the 24ish rep range though for those exercises, so it doesn't really matter if it is 3x8 or 4x6 or 2x12 or whatever, that in itself might be enough of a change if that is rotated every few weeks (but let me get to that point first!)

Posted by: Malley

I didnt realize thats the first time you have done them. Yeah then go ahead with 3 or 4 reps with 3 sets or so. Get used to them really focus on sticking your landing and the stabilization that occurs afterwards. Dont do them in an exploding manner, but yet a controlled manner. Make the concentric explosive, but everything else really work on control.

You are advanced enough to do what you want with your loading patterns, just as long variables are constantly manipulated.

I would ask P for his advice as well.

Posted by: vortrit

Good times...

Posted by: Archangel

Hope all is well BRother D2!!!

Posted by: Brutus_G

GO D!

Posted by: Malley

So we played in a league game last night. We played like crap for the first 4 innings scoring only 1 run! Then the next 3 innings we scored 19 runs. Slow start! But we won 20-10. I went 3 for 4 no homers but like 7 RBI's. I hit a key bases loaded double, if I was faster a triple may have been posible.

So heres my problem:

My arm is very sore from all the ball I play, I am always so damn tired from all the games throughout the week. I need to find some sort of program that I can design for myself that is very quick, but yet effective and helps me meet my goal! I really want to focus on my legs. They seem a bit weak right now. Hands felt very slow last night as well.

Any thoughts? Last time I did bench I had 275 on there and couldnt hardly push because the tendons on the back side of my elbow was killing me and I got 2 reps and dropped it on me. Lets just hope for the best and I am looking to do something here.

Posted by: P-funk

Quote:

Originally Posted by Double D

So we played in a league game last night. We played like crap for the first 4 innings scoring only 1 run! Then the next 3 innings we scored 19 runs. Slow start! But we won 20-10. I went 3 for 4 no homers but like 7 RBI's. I hit a key bases loaded double, if I was faster a triple may have been posible.

So heres my problem:

My arm is very sore from all the ball I play, I am always so damn tired from all the games throughout the week. I need to find some sort of program that I can design for myself that is very quick, but yet effective and helps me meet my goal! I really want to focus on my legs. They seem a bit weak right now. Hands felt very slow last night as well.

Any thoughts? Last time I did bench I had 275 on there and couldnt hardly push because the tendons on the back side of my elbow was killing me and I got 2 reps and dropped it on me. Lets just hope for the best and I am looking to do something here.

Inseason, keep training brief. I lean towards something more around 1-2 main work sets for each exercise. In and out in about 30min. (like the program I am doing right now).

Posted by: Tom_B

Good to hear you won your game there D ! ... shitty though about the training. I have no doubt though you'll be able to get some form of program running in accordance to the ball your playing! (espeically with P-funk helping ya out !).
Fuck, I hope you had a training partner with you when you dropped that 275 on your chest

Posted by: Malley

Nope no training partner then. I had to dump the weight onto the ground.

Thats what I need to do then. If I can try to keep the strain off my arm I will be fine.

BTW just took the practice test (NASM), got an 89. Easy stuff.

Posted by: Pylon

When are you planning to take the real test?

Posted by: Gazhole

Quote:

Originally Posted by Double D

BTW just took the practice test (NASM), got an 89. Easy stuff.

Nice going!

Posted by: Malley

I am not in a real big hurry, probably in about a month or so. I still got to finish my current job first anyways.

Posted by: BulkMeUp

Sounds like that practice test indicates you will do very well in the real exam

Posted by: Malley

They say if you get an 80 on the practice then you should be able to pass the final. So ya I am in. Its pretty easy. But I have spent hours ontop of hours studying.

Posted by: Pylon

Just remember, it's not school. You shouldn't worry as much about the test as actually learning. Unlike algebra, you're going to need this information.

Posted by: Malley

Yes I realize that. I think P has really stressed to me evelop my own ideas and not be like some of the robots out there.

Posted by: SamEaston

Hey DD!

Hope your elbow has recovered by now! Sounds painful! Ouch

Congratulations on your test results! Preliminary testing can make you much more relaxed when the time comes for the real thing - Im sure you will do really well! As we would say in Scotland, "Goan yersel big man!"

Posted by: Malley

Elbow is still pretty crappy, probably worse now then it was. Have not touched a weight in about a week and a half. I am going to have to play first or something on those lines until the arm gets feeling better because I cannot keep throwing like I am doing. I actually had to take some vicadin last night to help with the pain.

Played a team in Alton Illinois last night a double header: Lost both games (but only had half the team there, with a bunch of guys who didnt look like they have ever played).

First game:3 for 4
Second Game:2 for 3

On a side note not real used to hitting .44 cor 375 balls anymore. We have been hitting .44 cor 525 balls in every game we had played so there was a few times my eyes lit up and I wouldve hit the 525 balls out, but those worth balls were total crap we were hitting. Sounded like a sponge.

Next scheleduled workout is going to wait till next week. No throwing until then.

Posted by: Pylon

Seriously, if you guys are that short handed, let me know. Alton is not that far away from me.

Posted by: Malley

I will for sure. We couldve used you last night. Whenever we put guys in there who have never played, it gets pretty rough.

We got into it with the umps last night as well. They are trying to let everyone know they are there and its a grown damn mans sport. Let us be and we wont mess with you, ya know?

Posted by: Triple Threat

Quote:

Originally Posted by Double D

On a side note not real used to hitting .44 cor 375 balls anymore. We have been hitting .44 cor 525 balls in every game we had played so there was a few times my eyes lit up and I wouldve hit the 525 balls out, but those worth balls were total crap we were hitting. Sounded like a sponge.

Welcome to my world. 310' suddenly becomes a decent shot, right?

Posted by: Malley

Haha......this is true. I just need to relearn how to hit those balls again. I would hit for a much higher average with those balls however. I simply stopped trying to hit it a long way and tried for doubles and singles. We got a guy who is only 195lbs and he was clearing the 310 fence. Hes just so explosive!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Haha......this is true. I just need to relearn how to hit those balls again. I would hit for a much higher average with those balls however. I simply stopped trying to hit it a long way and tried for doubles and singles. We got a guy who is only 195lbs and he was clearing the 310 fence. Hes just so explosive!

True speed and power arnt always about strength i bet your much stronger them him.

Posted by: Malley

Much stronger than him. He looks skinny, but hes also super fast and has one hell of an arm.

Posted by: P-funk

gmy strength doesn't necessarily dictate athletic ability.

Posted by: Brutus_G

Quote:

Originally Posted by P-funk

gmy strength doesn't necessarily dictate athletic ability.

One of the irony's of life lol.

Posted by: Pylon

True story

Posted by: Malley

P Unfortunately that is oh so true. We also got a guy who is about 180lbs and he absolutly can crush a ball!

Hey I got a workout in today. I woke up and felt great!

Total Body

Dynamic Warmup

Static stretched my calves a bit

Bench
225x10
225x9
225x9
*RI-60 secs. Kinda took it easy though. Pretty decent for not touching a weight in about 2 weeks!

Pullups
bwx15
bwx15
bwx14
*RI-60 secs

Walking Lunges
80lb DB'sx10 (3 sets)
*I was suckin air here! RI-60 secs
*Also I feel like I may get maybe a bit to much synergist muscles involved in this exercise?

SLDL
225x18
225x15
275x10
*RI for the first and second set 60 secs. But for the third set about 120 secs

1-Legged single arm bicep curls
30x20 (each leg)
*1 set

BB Pushups
bwx70
*1 set

Static stretched

Posted by: Mista

How far apart do you have your hands when doing pullups?

Posted by: Malley

Hum....about 5-6 inches past shoulder width. I have an easier time with that then at about shoulder width.

Posted by: JerseyDevil

That workout is REAL decent for not touching a weight in 2 weeks.

Talking about crushing a ball and strength. Look at Tiger Woods or Phil Mickelson. Neither is the biggest hitter on tour, but they are not far from it. I seriously doubt if either one of those guys are strong in the gym.

Posted by: Malley

True story. I know before I really tried for strength, I wasnt a big power hitter. So therefore it does help, but some guys are just naturally explosive! I am going to really get into power lifts this winter! Just as long as I dont have to get surgery on my hand!

Posted by: fufu

What happened to your hand?

Posted by: Malley

A swing I took about a month and a half ago really did something to the nerves in it. Been playing with it ever since. I have lost some power from my swing from it. But for now its just playing through it. It doesnt effect my lifting to much though, suprisingly.

Posted by: KelJu

I'm so jealous of your pull-ups. Nice job dude!

Posted by: Malley

Thank you. I was so upset with my pullups about ayear ago! I had not done them in forever so I decided one day I would give them a go. So I grabbed the bar and couldnt even get 3! I was pissed. So ever since I kept pluggin away and now 20 isnt out of the question!

Posted by: vortrit

Pullups are a bitch. I have a hard time with wider grips.

Posted by: Pylon

That's nice work for all the time off. How's the body feeling after that?

Posted by: Malley

I'll let you know tommorow.

It felt horrible after the workout. My whole body was shaking.

Posted by: Pylon

That's just the layoff. It'll get better.

Posted by: Malley

Oh wow it was horrible, I havent felt that in a while. I am now in 4 leagues and then tournies on the weekends! Damn I need to lay off a bit. And hell I got asked to play on Tuesday nights in Sherman as well, glad I didnt bite on that one.

Posted by: Pylon

That's a lot of ball!

Maybe you just need to slow down and let your body recoup a little. I've had a couple of nagging things from playing (like I do every year), but on weeks when we get rainouts and I have a full 7 between games, I start to feel better.

Posted by: Malley

Yeah I know it and couple that with 2 kids 1 on the way, 40+ hour a week job, trying to get 3 days in lifting wise. Theres just not enough time in the day!

Posted by: BulkMeUp

where do u find the time and energy for all that stuff!

Posted by: Burner02

yo! D!
u animal!

Posted by: goob

Quote:

Originally Posted by Double D

Yeah I know it and couple that with 2 kids 1 on the way, 40+ hour a week job, trying to get 3 days in lifting wise. Theres just not enough time in the day!

Hell yeah. With a schedule like that it's amazing you get anything done.....

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Yeah I know it and couple that with 2 kids 1 on the way, 40+ hour a week job, trying to get 3 days in lifting wise. Theres just not enough time in the day!

You know i feel the same way i have very little free time now i haven't even had a chance to post my workouts in my journal recently lol!

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

P Unfortunately that is oh so true. We also got a guy who is about 180lbs and he absolutly can crush a ball!

Hey I got a workout in today. I woke up and felt great!

Total Body

Dynamic Warmup

Static stretched my calves a bit

Bench
225x10
225x9
225x9
*RI-60 secs. Kinda took it easy though. Pretty decent for not touching a weight in about 2 weeks!

Pullups
bwx15
bwx15
bwx14
*RI-60 secs

Walking Lunges
80lb DB'sx10 (3 sets)
*I was suckin air here! RI-60 secs
*Also I feel like I may get maybe a bit to much synergist muscles involved in this exercise?

SLDL
225x18
225x15
275x10
*RI for the first and second set 60 secs. But for the third set about 120 secs

1-Legged single arm bicep curls
30x20 (each leg)
*1 set

BB Pushups
bwx70
*1 set

Static stretched

Nice FB workout DD!!!

Posted by: Malley

As soon as I am done with the job I am at currently I think things will be much easier! I mean I work swing shifts so its hard as hell to get things done on a consistent basis. I remember whenever I was 18 and I could spend 2 hours in the gym and not a worry in the world. Now I have all kinds of things I have to be here or there for. Dont get me wrong I wouldnt change anything other than the job, which will be changing soon.

As for the last few days:

*I have been hitting the shit out of the ball and playing good defense so I am starting to get where I want to be, but not yet.

Fridays game:
3 for 3 (0 homers) But thats a good thing I am working on average and RBI's compared to just going up there and hitting it over the fence.

Saturdays 3 games: The team I played for here, just needed another guy to fill in so I done so.
Game1: 2 for 2
Game2: 3 for 4 *About killed the pitcher
Game3: 3 for 4 *About killed the pitcher
Game4: 2 for 3
*Didnt hit a single ball over the fence. I hit probably 6 line drives off the fence! F-in A! I am hitting the ball just right. However I tried to go middle on 2 occasions on the first one I just about hit the pitcher right in the face, but he ducked and it went past him. He said he barely saw it. And the second one I hit even harder and it was at the guys glove hand. He caught it. I always apologize to every single person I do that to. Its bullshit that someone doesnt step in and outlaw these bats.

We made about $800 bucks in our tournament, which isnt to bad. After the tournament we figured we would go to the bar where they sponsor us. By the end of the night I was so damn drunk I could barely stand. Got home and in some serious trouble with the wife. URGH! Stupid me. So I made here a promise, no more drinking until she can atleast go with me. Which is going to be about 6 months!!!!

Gotta get me a workout in tommorow!

Weight-205lbs. All this running is killing me. I eat a shit ton, because I know if I dont my body will eat itself and I will weigh 170lbs before I know it.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Its bullshit that someone doesnt step in and outlaw these bats.

You're talking double walls and composites, right? The league that I play in has already done that. We play single wall only. I doubt they'll every be outlawed. Too many people like the long ball. HRs get the oohs and ahhs. If they outlawed the double walls and composites, how many fat, out-of-shape HR-or-nothing players would have to stop playing?

Posted by: Malley

A ton of them would have to stop. I ca think of 2 guys off of our team that would quit. I was talking composites. I dont think double walls are near as bad as composites.

Posted by: AKIRA

Quote:

Originally Posted by Double D

How do you know if there was possible synergistic dominance with the lunges?

How much weight did you use for the curls?

BB Pushups? Or you mean Inverted Rows? I really dont know!

How can you lift that much and only rest 60 sec?

God dammit?

Posted by: Malley

How do you know if there was possible synergistic dominance with the lunges?
I am not certain, but I felt it more in my hams and glutes than my quads.

How much weight did you use for the curls? 30 lbs.

BB Pushups? Or you mean Inverted Rows? I really dont know! BB Pushups were simply putting 45's on each side of a BB and doing pushups while I had to isolate the BB from rolling.

How can you lift that much and only rest 60 sec?I couldnt at all whenever I started. But I could probably get 225 for about 16 reps or so if I tried fresh. So its not like its a 12 rm.

God dammit?God never did anything to you.

Posted by: KelJu

I said it before, and I'll say it again. I am so jealous of your pull-ups.

Posted by: Malley

Whenever I started here about a year ago my pull strength wasnt all that good, but all of my pull lifts are a ton stronger than they used to be.

Thanks KJ

Posted by: Malley

Well since I got time I mine as well tell this bar story:

So went out last night. Decided to go to a bar that sponsors out softball team. The place is better than it used to be because of new ownership, but none the less its still a redneck bar. We get there and people start buying shots, I was like ok thats fine. Well about 5 rumplemints and 3 yager bombs later I wasnt thinking ok anymore. I was thinking, lets run around the bar and talk to everyone even if I dont like them. So I found a guy's brother who hates my guts and yeah I defnitly am not to found of him. I thought the guy was him at first and I say hey how ya doing there buddy. He says, do I know you? I said fuck yes you know me. He goes I am not Bobby thats my brother I thought, WOW they look just alike, but his brother is obviously smaller, but being drunk I didnt catch it. So we proceed to talk about how big of an idiot his brother is. I thought it was funny because I wouldnt listen to someone talking badly about my brother it just wouldnt happen. So I am sure he will be telling him what I said about him and the fight will be on, which is fine I suppose. Now after that the bar was closing down. My brother was sitting beside me on a bar stool and he tries to spit in an ashtray and misses and spits on the bar. This fat ass woman bad tender has a fit. "That pisses me off, get the fuck out of my bar, yadda, yadda, yadda". I am thinking you obviously havent delt with drunk people to much have ya there whale. So this guy at the end of the bar starts yelling at my brother I look at him and say, "Shut the fuck up". He kept saying something (which I cant recall), I told him I would be waiting outside just as soon as he wanted to finish this nonsense. So I got a bit sidetracked outside talking to some people and he just got into his car and started to drive by me. I screamed at him, but to no avail he sped off. I am thinking seriously how dare you sit there and yell at someone whenever it has absolutly nothing to do with you? And then turn around and run like a coward? So now at this point my brother is bitching at me (On the drive home). I got sick of hearing it and I told him he could either STFU or pull over and we could settle it. So he choose to shut up. All in all horrible night. Especially because once I got home I got into a shit ton of trouble because I was suppose to be 2 hours before that. The wife was waiting up and she chewed my ass, but I dont remember it because I was to busy puking my guts out. She also said I passed out on the stool. I tried to go to bed and she wanted to fight some more. But I decided to go to the couch and say screw it. I fell right to sleep. I woke up this morning and she was gone. She had stayed the night over at my mothers. So we got everything straightened out this morning. And I promised her I wouldnt drink again until she had the baby so we could go out together.

And to add to this right now I am still suffering with a hell of a headache, upset stomach, and tired as hell.

Posted by: KelJu

Lawl, you were a champion fuck up last night weren't you?

I act the same way when I drink. I'll tell someone to get the fuck out of my face with a quickness. I learned some time ago that I can't drink, or I piss off everyone around me.

Posted by: Malley

I am paying for it horribly right now!!! I just went down to the shitter and I feel like my guts are going to explode and my head has its own heartbeat!

I normally dont make to many people mad when I drink because I normally dont drink shots. But thats what happens whenever I go somewhere with my brother......URGH........

Posted by: AKIRA

Quote:

Originally Posted by Double D

Well since I got time I mine as well tell this bar story:

So went out last night. Decided to go to a bar that sponsors out softball team. The place is better than it used to be because of new ownership, but none the less its still a redneck bar. We get there and people start buying shots, I was like ok thats fine. Well about 5 rumplemints and 3 yager bombs later I wasnt thinking ok anymore. I was thinking, lets run around the bar and talk to everyone even if I dont like them. So I found a guy's brother who hates my guts and yeah I defnitly am not to found of him. I thought the guy was him at first and I say hey how ya doing there buddy. He says, do I know you? I said fuck yes you know me. He goes I am not Bobby thats my brother I thought, WOW they look just alike, but his brother is obviously smaller, but being drunk I didnt catch it. So we proceed to talk about how big of an idiot his brother is. I thought it was funny because I wouldnt listen to someone talking badly about my brother it just wouldnt happen. So I am sure he will be telling him what I said about him and the fight will be on, which is fine I suppose. Now after that the bar was closing down. My brother was sitting beside me on a bar stool and he tries to spit in an ashtray and misses and spits on the bar. This fat ass woman bad tender has a fit. "That pisses me off, get the fuck out of my bar, yadda, yadda, yadda". I am thinking you obviously havent delt with drunk people to much have ya there whale. So this guy at the end of the bar starts yelling at my brother I look at him and say, "Shut the fuck up". He kept saying something (which I cant recall), I told him I would be waiting outside just as soon as he wanted to finish this nonsense. So I got a bit sidetracked outside talking to some people and he just got into his car and started to drive by me. I screamed at him, but to no avail he sped off. I am thinking seriously how dare you sit there and yell at someone whenever it has absolutly nothing to do with you? And then turn around and run like a coward? So now at this point my brother is bitching at me (On the drive home). I got sick of hearing it and I told him he could either STFU or pull over and we could settle it. So he choose to shut up. All in all horrible night. Especially because once I got home I got into a shit ton of trouble because I was suppose to be 2 hours before that. The wife was waiting up and she chewed my ass, but I dont remember it because I was to busy puking my guts out. She also said I passed out on the stool. I tried to go to bed and she wanted to fight some more. But I decided to go to the couch and say screw it. I fell right to sleep. I woke up this morning and she was gone. She had stayed the night over at my mothers. So we got everything straightened out this morning. And I promised her I wouldnt drink again until she had the baby so we could go out together.

And to add to this right now I am still suffering with a hell of a headache, upset stomach, and tired as hell.

ATTA BOY!

You killed 2 birds with one stone. You went out drank and drank like a man and then pissed off your significant other!

I love it when girls get pissed like that. Youre fixated on being drunk/hungover/whatever, but she is up mad as hell and all you did was have a night out.

About that night, yeah theres always a fucking hero. Spitting on the bar does look pretty gross, but Id never fucking say shit cuz I know shit happens. Its a BAR. That tub of shit bartender was out of line for that. It was clearly a misunderstanding.

The only thing that was I guess dickish was fucking with that kid. He was prolly scared of you so he joked along. Think if you got into a fight and got arrested.

Then your woman wouldve had a real reason to be pissed.

Posted by: AKIRA

Quote:

Originally Posted by Double D

I am paying for it horribly right now!!! I just went down to the shitter and I feel like my guts are going to explode and my head has its own heartbeat!

I normally dont make to many people mad when I drink because I normally dont drink shots. But thats what happens whenever I go somewhere with my brother......URGH........

I got pretty drunk with Repro on Friday. He didnt drink but I did! I dont drink as much as I did (dont tell fletcher), but I drink like I still have that tolerance. NOPE. I didnt have one shot that night and

I did. Almost had an anxiety attack the next day. Didnt even get laid...

Posted by: Malley

Quote:

Originally Posted by AKIRA

The only thing that was I guess dickish was fucking with that kid. He was prolly scared of you so he joked along. Think if you got into a fight and got arrested.

Then your woman wouldve had a real reason to be pissed.

As Bigdyl would say, "True Story"!!!!!

I did scare the fuck out of that kid and it was a total accident. He was a nice kid. I say kid, but hell he was probably 23 or so? But I also think he was just agreeing with me about his brother because he didnt know how to take me. I was thinking ok, thats cool. I kept trying to drop talking to him about it, but he kept on a going.

Drinking is starting to become more of a chore than fun. I am glad I get a 6 month break from it. I think sometimes I feel like I am expected to go out. And am expected to be the rockstar.....urgh, fuckin reputation. Oh I cant ever just go out and sit around and sip on a beer or 2. Its always do shots, yell at this guy, etc......Oh well 6 months off, and maybe my body will improve?

Posted by: Malley

Legs and Core:

Cable Crunches
3 sets of 10 reps with 100lbs

Planks
3 sets of 4 minutes

Back Squats
135x10
225x10
315x10
365x10
385x5 (Wow those took a hit)
415x1
*Well my squats are way, way down! Oh well I suppose, my balance and bulgarians are much stronger now.

SLDL
135x10
225x10
275x10
315x6
365x2
375x2

Workout time-55 minutes.....DEAD!

Thoughts: Havent did back squats in months. So thought I would, and I notice I have some tight ass hip flexors so I stopped about half way in and stretched a bit there. Calves have also became tight so I need to really work on those 2 problem areas. All in all it was good.

Weight-205

Posted by: P-funk

haven't squatted in months so you went up to a single?

Posted by: Malley

I have been squatting just not back squatting. Sometimes I dont do the smartest things with myself, I just wanted to know where I stood. I think I had another 20lbs in me or so, so I wouldnt say it was a true single.

Posted by: goob

Quote:

Originally Posted by Double D

Legs and Core:

Cable Crunches
3 sets of 10 reps with 100lbs

Planks
3 sets of 4 minutes

Back Squats
135x10
225x10
315x10
365x10
385x5 (Wow those took a hit)
415x1
*Well my squats are way, way down! Oh well I suppose, my balance and bulgarians are much stronger now.

Nice workout DD! Those squats are kick ass heavy, if that's way down, i hate to see what you consider heavy.

Also 4 minute planks are brutal.

Posted by: Malley

Over the winter I did like 440 for 2 or 3.....I was really working with that at the time. I was doing westside and trying to get as strong as possible. And now I feel like that was a huge waste of time!

Posted by: goob

Quote:

Originally Posted by Double D

Over the winter I did like 440 for 2 or 3.....I was really working with that at the time. I was doing westside and trying to get as strong as possible. And now I feel like that was a huge waste of time!

Nice! 440 is well impressive. With all those custom workout's you've been doing, you're general all round fitness must be better than when you were doing westside. So I guess every cloud has that proverbial silver lining.

Posted by: Malley

I am in a ton better shape now. Not to mention about 15lbs lighter or so. Can see the ole abs a bit, but nothing to good. I would need to drop a percent or 2 of bf before I got where I need to be for that. But honestly I had to quit the cut, I was dropping to much to quick. Softball for me is a constant sprint and I was dropping weight to quickly. I will eat my maintenence caloric intake and go from there. If I drop from that, then I will be happy.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Drinking is starting to become more of a chore than fun. I am glad I get a 6 month break from it. I think sometimes I feel like I am expected to go out. And am expected to be the rockstar.....urgh, fuckin reputation. Oh I cant ever just go out and sit around and sip on a beer or 2. Its always do shots, yell at this guy, etc......Oh well 6 months off, and maybe my body will improve?

Thats called "controlling your intake." Same principles as a diet.

I find that I can go have a couple of beers and relax from time to time, but I am usually by myself looking at some landscape or water. Gotta unwind sometimes.

As far as being a rockstar, yeah, i am there with you too. Ive had some serious confidence issues since I was a kid. Alcohol erases them. However, my wallet, my health, and my head takes a beating from what, being social? Thats a shitty trade off. The trick is to just get buzzed and have a good attitude naturally. Sounds so easy and is 2nd nature to some, but I am pretty stiff and grumpy sometimes even when I dont want to be. I am working on it big time.

Thats some workout. You maxed out after a long stretch of time from squats?

Well, you made through it.

OH! Are you doing a plank at 4 minutes at a time?

Posted by: Triple Threat

Pretty good squatting there, DD.

Posted by: Malley

Thanks Trips.

Yes Akira 4 min planks. I should just do em weighted, but I like to go for time sometimes. And the heavy squats maybe not the best idea, but I was curious. My drinking is over for a while. However my wife is trying to get me to move to Florida! She wants to get out of here.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

However my wife is trying to get me to move to Florida! She wants to get out of here.

More time for softball.

Posted by: AKIRA

Florida? Oh shit. This state should always be good for training, but from what I found out today at this place's desk clerk (i wouldve fucked her chubby ass), there is a lot of competition.

I think the most ive done for a plank is 2 min.

Posted by: Malley

Trips Ya, but then it means I gotta find a team.

Akira Dont you live in Fl.?

I can do considerably more than 4 mins, but today was a pukey feeling day, besides I get bored. I need to do them weighted.

Posted by: Archangel

Insane w/o Brother D2!!!

Posted by: Malley

Thank you Archie...

Posted by: Malley

Just got news that we lost out Left Center fielder for the year, we think! FUCK!

He is our number 2 hitter with a ton of speed, fantastic arm, ton of power, and just a super nice guy. Well tonight in the Alton league he dove for a ball and dislocated the same shoulder that was dislocated at the end of last year! Just when things start to look up!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

However my wife is trying to get me to move to Florida! She wants to get out of here.

kewl keep the prune juice cocktails on ice

Lookin strong in here bud!

Sorry to hear about center fielder..that has to hurt!

Posted by: Tom_B

Haven't been in here in a while! hahaha you decide to take a break from drinking just when I decide I'm going to start more of it

And being a rockstar or barstar are what makes the memories, lol I feel if there isn't a fight, getting chased by the cops, passing out, making out or all that then it's a waste of a night!

Good looking workout, I could never do a 4 minute plank .. I would just get to bored. I always do mine weighted, hell I find even 1 minute is too boring.

Good to hear your bringing cals back up to maintenance, with all the running around and training you'll be doing your going to need it. More than likely your going to continue to drop, just at a much slower/steady and controlled rate or at the very least recompose a little a bit.
Shitty news to hear about your hitter.. hope things work out for ya guys.

Posted by: Pylon

Sorry to hear about your fallen comrade. Good luck in replacing him...

Posted by: AKIRA

Yeah I live in South Florida along the coast.

You can do longer than 4 min on planks? Christ. AND you did 3 sets. Shit, Id be extremely bored.

Ya know, this brings up a good question for planks...time to go to Training.

Posted by: Archangel

Sorry to hear about your teammate, thats not cool, Best Wishes in the future!!!

Posted by: Malley

Tons of postivie feedback here. Thanks guys

This workouts was from Tuesday (Upper Horizontal)

Bench
135x10 (3 sets)
225x10 (3 sets)
RI- 90 secs

DB Rows
90x10 (3 sets)
135x10 (3 sets)
*seemed easy

Iso-Extreme Pushups
bwx2 mins (2 sets)
*Last set was tough as hell!

Supine Rows
bwx10 (2 sets)
Tempo-5/1/1

EZ Bar Curls
95x10 (3 sets)
DB Curls
Dropset-25'sx10

CGBP
185x10 (3 sets)
*Tempo-4/x/1
Diamond Pushups
Dropset-bwx10 *boring

Shrugs (I know its vertical, but traps not lookin up to par)
100lbs DB'sx10 (5 sets)
*More volume!

Workout time-55 mins

No stretch....was in a hurry. Also no core, did it the day before.

Posted by: DeadBolt

solid work out there big D!

Posted by: Mista

Quote:

Originally Posted by Double D

Tons of postivie feedback here. Thanks guys

Shrugs (I know its vertical, but traps not lookin up to par)
100lbs DB'sx10 (5 sets)
*More volume!

Workout time-55 mins

No stretch....was in a hurry. Also no core, did it the day before.

I used 100's last time I was at the gym, I found it really hard to hold the weights, it was ripping my calluses off. I can hold the weight different but it strains my fingers more. Im going to get some gloves.

Posted by: Malley

I use to gloves or straps, I have no problems. It felt really light actually I used about a 20 sec ri. Hell use straps if you got to.

Thanks DB!

Posted by: Bakerboy

Nice DB rows- 135 x 10 is pretty awesome. To make them harder you could try them with the same weight but instead of using a DB use a BB. Like I said before you have great pulling strength.

Posted by: Malley

I absolutly hate BB rows. I dont know why, but my lower back always seems like it is going to cramp up when doing those. But thanks BB! To bad my lower pull wasnt better!

Posted by: Bakerboy

^ What I meant was do a db row but with a bb- the only thing different is that you have to balance the weight.

Posted by: Malley

Sounds interesting. And tough as hell. You tried it I presume? How much weight did you do?

Posted by: Malley

Oh on another note. After I have landed my chiro to train. I just signed up 3 more clients today! I said something about waiting for me to take the test at the end of next month and they said nonsense lets get to work. Now this is excellent news because their money along with the cash I get at work sure will help make the bills. I am not charging them alot right now. I told them for the first month 50 bucks would be ok. I mean thats an extra 150 bucks a month. And if they liked what was happening we could discuss after that. What do you guys think?

Posted by: goob

Great workout! Those supine rows with that tempo look brutal.

I don't know what personal trainers charge or the anything like that, but reckon you'd make a great trainer, inspiring and very knowledgable. Things are looking up.

Posted by: P-funk

$50 a month??

Posted by: Pylon

I agree, that is very cheap. I think the trainers here are getting 40 bucks an hour.

Posted by: DeadBolt

I know a trainer here that makes $75 an hour but he works in a very wealthy area. I think you are a little to cheap LOL.

Posted by: Triple Threat

One arm BB rows are very hard, especially the balancing part. Make sure you use collars.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Tons of postivie feedback here. Thanks guys

This workouts was from Tuesday (Upper Horizontal)

Bench
135x10 (3 sets)
225x10 (3 sets)
RI- 90 secs

DB Rows
90x10 (3 sets)
135x10 (3 sets)
*seemed easy

Ohhh You wanted me to look so I can be envious???

The 85s I used actually interfered with my grip, so I was done by then.

Posted by: KelJu

Hey Double D, have you ever tried doing shrugs off of a power rack? I swear it will throw size on your traps. I have to use straps so that I can concentrate on flexing my traps rather than my worrying about my grip.

Posted by: AKIRA

I might have to use straps again for certain shit.

I have been so fixated on getting my grip strength back that I have checked my ego at the door. Kinda silly really and it goes against what camarosoup said a while ago. "whats more impressive? Curling 95lbs or Rowing 295lbs?" Here I am rowing sub 225lbs to get my grip back, while letting my god damn back mass go.

Time to get realistic. My grip is better than it was....improve it when I should, in the meantime, put the fucking grips on and get to work. (self motivated indeed

)

Posted by: KelJu

Quote:

Originally Posted by AKIRA

I might have to use straps again for certain shit.

I have been so fixated on getting my grip strength back that I have checked my ego at the door. Kinda silly really and it goes against what camarosoup said a while ago. "whats more impressive? Curling 95lbs or Rowing 295lbs?" Here I am rowing sub 225lbs to get my grip back, while letting my god damn back mass go.

Time to get realistic. My grip is better than it was....improve it when I should, in the meantime, put the fucking grips on and get to work. (self motivated indeed

)

Thats exactly right. I am just laughing at the idiots in the training forum that say shit like "if you can't pick it up without straps you shouldn't be lifting it." Thats just fucking dumb. You can use straps to workout huge muscle groups like your upper and lower back and still train your grip to the max. Just use straps for needed exercises, and then throw in a couple of grip exercises at the end. I love my captains of crush hand grippers, plus I move heave ass antique furniture all during the day. My hands take a beating. The break over finals allowed my hands to finally bounce back, and after a near 2 month break my hands are stronger than they have ever been in my life.

Posted by: Bakerboy

Quote:

Originally Posted by Triple Threat

One arm BB rows are very hard, especially the balancing part. Make sure you use collars.

Good point.

DD- I have done 115lb one arm BB rows for reps and they were pretty easy. I'm sure you could do a lot more.

Posted by: Pylon

Quote:

Originally Posted by KelJu

I move heave ass antique furniture all during the day. My hands take a beating.

What's an ass antique?

Posted by: Malley

P Yeah I know its nothing at all. I am just trying to do something in my spare time to get as much experience as possible. And I figure if I build up some type of experience it makes it easier to get things done once I take the plunge.

Goob Thanks buddy. Much appreciated.

Pylon And hopefully I can be one of those trainers there very soon. How are the living expenses around there?

DB Super cheap....

But like I said, just trying to get my feet wet a bit right now. I told them I was going to chrage around 25 a session after the first month just as long as they still want me to stick around. Its a bitch just to get people to trust you in the first place.

Trips 4 real!!! Whats up buddy? Hows ball going?

Akira Haha.....Your killing me. I just do grip work whenever I feel like my grip is lacking. I dont worry about it to much. I will crush a normal mans hand anytime!

KJ No, right now I workout at home and dont have a powerack, other than when I go to a buddies who lives about 35 mins away. I havent been going there much lately, which is why the back squats have came to a screeching hault.

I agree with you second post as well. If I cant get something due to grip, thats fine and dandy, but I will use straps. I know whenever I was going for 1rm's over the winter for deads I was almost doing it without straps, but I couldnt get it. So I used straps, unless I had chalk.

BB 115lbs off of a BB?!?! Ouch brother, very ouch. I dont think I would be able to do that? But who knows, maybe. Sounds awefully tough.

Today
Worked for a whole 4 hours and then took off at 4am. Went to bed for 2 hours got up and went to the Cards game. They played a damn good game as well. Kids got ice cream all over them, which made me think next time I may not be taking them back? Who knows. Anyways Cards won, 3-1. I got home at 5 and slept until 10 and am back at work now! Ohhhh wow this sucks! But they scheleduled us off for tommorow, so its fine!

Posted by: JerseyDevil

Still strong as hell DD.

$50 a month is way too cheap. Trainers in my gym charge $50 a session, adn only one of them seems to know what he is doing!

Posted by: Malley

I am aware of this. But I will get nothing where I live if I dont get something done now. Plus like I said its all about experience for me. Thanks JD.

Posted by: Pylon

Quote:

Originally Posted by Double D

Pylon And hopefully I can be one of those trainers there very soon. How are the living expenses around there?

Well, the Chesterfield area is higher, but there are plenty of places nearby that are reasonable.

Posted by: Malley

Yeah I lived out by chesterfield at Maryville U. And I remember now that you say it. Lots of BMW's and Hummers runnin around there. I am going to email that guy in the next few days. I wont be around a computer anytime soon after today. Again big thanks for the email!

Posted by: Malley

So we played some ball Friday night and lost 13-12. However we played the second best team in the league (us being the best), and we had half our team there. The other half we brought was comprised of a 58 year old man, a 15 year old kid, a guy who hasnt swung a bat all year, and another guy who can barely run. We were hurtin and had to find what we could.
I went: 4 for 4. Drove in 6 runs. Was left on base ever freakin time! And yet no homers again!

Today we took bp for around 6 hours!!! I hit lasers all over the place. My stroke cannot be better!

Posted by: Malley

Working with a client tommorow from 6:30-8:00 pm. I figure I will check him out and go from there. He is paying me 25 bucks a session. This was as of yesterday I got him, he actually commited to me today. So it is good news.

Posted by: Scarface30

good job on the client Double D! hopefully there will be more to come

Posted by: AKIRA

How are you getting the clients? Are they all from your chiro?

Posted by: Pylon

Congrats on the new client. Sorry I couldn't help you out this weekend with the game...

Posted by: Malley

Thanks guys. I got a few clients from a trainer at a Golds in St.Louis. They were driving an hour to workout everyday and he referred them to me. So I had my first experience with them today. I took them to a local gym. Which yes this would be a problem of a pt training someone at a gym, but not at this one. I had a talk with the owner and he said if I bring more buisness its cool with him. This lady is in her 40's and super nice. She isnt as deconditioned as I thought she maybe. She was slightly overweight, but seemed very dedicated. I am not going to go into the whole thing, but at the end of the session she said it was the best she had ever felt about what she was doing, which made me feel good. We have another appointment on Weds. So while I was there I went ahead with my workout after she left:

Total Body

Dynamic Warmup

Bench
135x10 (2 sets)
225x10
235x8
245x6
255x4
275x3*I waited until I was completely recooped here.
RI-For the most part was around 60-75 seconds

SLDL
135x10 (2 sets)
225x10
245x12
315x8
325x6
345x4
RI-90 secs

Supine Rows
BWx10 (2 sets)
BW+1 platex10
BWx90x8 (3 sets)
RI-60-90 secs

Lunges Plus Curls
40lbs. Db'sx40 (I only curled them for about 8 reps and proceeded to lunge the next 32 lunges without curling, This was for 3 sets)
RI-Full Recovery (Suckin air bigtime, and hurting bad!)

Shrugs
200x10 (3 sets)
RI-20-30 secs

Core
Hypers
10 (3 sets)
RI-30 secs
Tempo-5/1/1

Decline Plate Crunches
15 (3 sets)
RI-30 secs

Static Streched

Workout time75 mins

SPENT!!!!!!

Posted by: BulkMeUp

Sounds like you made a good connection with that client!

Posted by: Archangel

Awesome w/o and Congrats on the clients!!!

Posted by: Malley

This journal is done fellas. I got me a new one. Cya guys there.

Posted by: Brutus_G

Jesus you row like a beast!

Posted by: Malley

Quote:

Originally Posted by Brutus_G

Jesus you row like a beast!

I got me a new journal Kyle!

Posted by: DOMS

Sorry, but...

Posted by: Malley

Good point, thanks as well Kyle!

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