Spring Training - Pylon's Journal V4.0 [Forum Archive]

-->

Pages: 1 2

Spring Training - Pylon's Journal V4.0

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

Posted by: Pylon

OK, 8 weeks on the new plan to get ready for the season. Goals for this session:

Drop 15 or more lbs.
Decrease home to home time (once baseline is set)
Strengthen core
Improve explosiveness in lifting
Maintain consistency in lifting
Fix bike (when parts arrive), back to cardio min 5x/week

Here is the plan as set in the last journal...

2 Alternating routine, done on a M-W-F schedule

Routine A1 - OH Squats/Flat Bench/Dips/Hyperextensions
Routine B1 - Deads/Rev ham extension/Pullups/BB Curls

Routine A2 - Squats/Incline DB Bench/Skulls into CG Presses
Routine B2 - Bent Over Rows/CG Pulldowns/DB incline Curls/Saxon bends

This has already been changed. More on that in the next post.

Posted by: Triple Threat

Posted by: Pylon

Have the morning off, so got in my work at my secondary gym a little early.

Workout A1 (done as circuit x2)-

WU - run 1 mile (5mph); prisoner squat - BWx10

OH squats - 45 x 12, 95 x 6 (more on this below)
Flat bench - 45x10 (WU), 135 x 12
Dips - -60x4, -90x4
Hypers - bwx10, 45x10

circuit 2

flat bench - 155 x 3
dips - -90x10
hypers - 45x12

cooldown - 5 min walk

First, my bench sucks. I've never really worked much on it, but I'm coming to realize what a major weakness it is. (Why is it no one ever says "You work out? How much can you squat?") Anyway, that is getting added to my goals.

Also, OH squats are interesting, but they do not play well with my shoulder. The 95s were going fine for weight, but my left shoulder was screaming on the last couple of reps. I liked the balance work required, so I think I will leave them in for a WU with the empty bar and see how it goes. That being said, I need to replace them in the lift. I guess I'll put in leg press, but I have a week or so to think about it. Actually, bulgarians might be perfect here because of the balance factor. Thoughts?

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Wow. You may not have much to say, but you are quick!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

(Why is it no one ever says "You work out? How much can you squat?")

I'm just waiting for the day when someone says "How much can you deadlift?".

Quote:

Also, OH squats are interesting, but they do not play well with my shoulder. The 95s were going fine for weight, but my left shoulder was screaming on the last couple of reps. I liked the balance work required, so I think I will leave them in for a WU with the empty bar and see how it goes. That being said, I need to replace them in the lift. I guess I'll put in leg press, but I have a week or so to think about it. Actually, bulgarians might be perfect here because of the balance factor. Thoughts?

I don't think the leg press is an equivalent substitute for squats. I'd go with the Bulgarians if you can't do the overheads.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Wow. You may not have much to say, but you are quick!

Not all the time.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

I don't think the leg press is an equivalent substitute for squats. I'd go with the Bulgarians if you can't do the overheads.

I didn't think of them as equivalent per se, but I have squats in the program already.

The more I think about it, the more I realize that I really hate bulgarians. And they should probably take that spot in the workout. Dagnabbit.

Posted by: b_reed23

woohoo...a new journal!!

Posted by: Burner02

Quote:

Originally Posted by Pylon

Wow. You may not have much to say, but you are quick!

heh...his wife's used totelling him that...

I crack myself up...
(don't ya know..fat men are funny!)

Posted by: Burner02

Hey Py!
Good luck!

Posted by: Archangel

Brother Pylon, EXCELLENT start my Friend!!! Don't worry about your Bench, I promise it will be just fine!!! How did you like it in a circuit style training???

Posted by: Pylon

Quote:

Originally Posted by Archangel

Brother Pylon, EXCELLENT start my Friend!!! Don't worry about your Bench, I promise it will be just fine!!! How did you like it in a circuit style training???

Real good. I think I'll keep that style. I like extending the workload a little, and that seems a good way to do it.

You were right about the amount of work, too. Doesn't look like much, but I can sure feel it!

Posted by: Archangel

Quote:

Originally Posted by Pylon

Awesome news, Good Stuff!!!

Posted by: Pylon

Yeah, well, it's balanced by the stiffness in my shoulder and neck. nothing serious, but those OH presses really did a number on it.

Posted by: Bakerboy

OH head squats! - you are more of a man than me.

If you don't like bulgarian squats find some other uni-lateral movement you do like- there must be one. Looking good, Pylon.

Posted by: Pylon

Quote:

Originally Posted by Bakerboy

OH head squats! - you are more of a man than me.

If you don't like bulgarian squats find some other uni-lateral movement you do like- there must be one. Looking good, Pylon.

I really liked them. Just wish my creaky shoulder agreed with me on them.

I don't think I'll find anything I like better that Bulgs. I never met a uni leg move I liked.

Posted by: Pylon

Cardio day...woohoo!

treadmill - 1 mile (planned on running, but my legs felt like lead after the OH squats yesterday) - total time @13 min

bike - 10 min

stairmill - 5 min

not too intense, but good solid effort. Tomorrow there is a spinning class at my gym at noon. I plan to lift at 11:30, then do at least 30 min of the class to see how I like it.

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

OK, 8 weeks on the new plan to get ready for the season. Goals for this session:

Drop 15 or more lbs.
Decrease home to home time (once baseline is set)
Strengthen core
Improve explosiveness in lifting
Maintain consistency in lifting
Fix bike (when parts arrive), back to cardio min 5x/week

Here is the plan as set in the last journal...

2 Alternating routine, done on a M-W-F schedule

Routine A1 - OH Squats/Flat Bench/Dips/Hyperextensions
Routine B1 - Deads/Rev ham extension/Pullups/BB Curls

Routine A2 - Squats/Incline DB Bench/Skulls into CG Presses
Routine B2 - Bent Over Rows/CG Pulldowns/DB incline Curls/Saxon bends

This has already been changed. More on that in the next post.

I would do the hang cleans on B2 days and if you feel like it do em light on B1 days. Stick to 1-5 rep range and sets can range from 1-10.

Posted by: Pylon

I think B2 makes the most sense, since that is the one day without one of the big three. I may do a few light ones tomorrow as a warm up. I'm thinking 10 reps of OH squats and hang cleans with just the bar would be good to warm everything up.

Posted by: Pylon

Morning weigh in was at 263, which means my week off cost me 4 lbs. Not too bad, actually. I was expecting worse.

To restate, goals for this session (ending April 1):

End weight - 245
Decrease home to home time (once baseline is set)
Strengthen core
Improve explosiveness in lifting
Maintain consistency in lifting
Fix bike (when parts arrive), back to cardio min 5x/week

Posted by: Pylon

Wednesday lifting...

WU - Hang clean SS OH squats - 45 x 10, 10, 2 sets
The cleans feel weird, especially with no weight on the bar. By the end of the second set, they started to feel better. Also, no problem with the shoulder on the OHs, so I think I will keep these as my warm up set, with a little weight added on the second group.

Deadlifts - 185 x 3,7 (stopped after 3 to stretch my back out a little extra)
rev ham extension - bw x 10
pullups - -80 x 4

bb curls - 70 x 10

second circuit
deads - 185x10
rev hams - 10 x 10 (started to really get the hang of these on the last 3. It's a odd movement, but when you get it right, it really hits home. Weight added with a med ball, which was a trick to hold on to as well)
pullups - -120x5

bb curls - 70 x 5

All that, followed by 20 min spinning class. I didn't get very far into it, but what little I did kicked my ass. I think I might change to lifting 2x each week so I can do full spinning M and W. Just a thought. I'm sure I'll get over it.

Posted by: DOMS

With that many reps the pump must have been insane. When you were "stretching your back" was it because of the pump?

"pullups - -80 x 4

"

I can see why you were unhappy. Those negative 80 pound pull-ups must have felt like nothing.

Posted by: Pylon

Quote:

Originally Posted by DOMS

With that many reps the pump must have been insane. When you were "stretching your back" was it because of the pump?

No, it was just a little tight after the first couple, and I wanted to loosen it up before I strained it. Just playing it safe.

Quote:

"pullups - -80 x 4

"

I can see why you were unhappy. Those negative 80 pound pull-ups must have felt like nothing.

No, I just have a lot of mass to lift and haven't applied myself to get off pull-up welfare. (For the record, it wasn't a misprint, though I did leave off the second set, which was even worse.)

Posted by: DOMS

Quote:

Originally Posted by Pylon

No, I just have a lot of mass to lift and haven't applied myself to get off pull-up welfare. (For the record, it wasn't a misprint.)

Oh, it was an assisted pull-up? Duh...

Yeah, definitely 10 pull-ups, yeah 10 pull-ups, yeah...

Posted by: Pylon

I will say this, though, about some of the changes in my routine. I love the new moves, and I can definitely feel my body trying to keep up with the changes. Good times...

Posted by: Bakerboy

I find I need to do a lot more in the way of warmup these days. I hate that part of my program but I think it is the most important part for the prevention of injuries.

I wouldn't worry about the pull-ups, I'm sure you will be rocking those in no time. Just think how much easier pullups and chinups will be when you start losing a little weight.

I love riding too. Hope the parts come quick. Riding is my sanctuary.
Keep up the good work.

Posted by: Triple Threat

Quote:

Originally Posted by Bakerboy

I find I need to do a lot more in the way of warmup these days. I hate that part of my program but I think it is the most important part for the prevention of injuries.

Amen to that, BB.

Posted by: Brutus_G

I used to only be able to do 1 chin now i can do 6 and i gained 30 pounds during that period. Start doing negatives on the chins.

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

I used to only be able to do 1 chin now i can do 6 and i gained 30 pounds during that period. Start doing negatives on the chins.

Damn, that sounds great. Now I'm even more psyched to do pull-ups.

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

Amen to that, BB.

I second this. I do whatever I can to avoid injury. That's why I also stop at technical failure.

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

I second this. I do whatever I can to avoid injury. That's why I also stop at technical failure.

I agree failure usually sucks unless its by acident or on an isolation exercise. If nothing else avoid failure on the deadlifts ,dont mess your back up.

Posted by: Archangel

Great w/o BRother Pylon, hows the back???

Posted by: Pylon

Thanks everyone. I haven't seen anything there I disagree with.

Back's fine, probably because I stopped to stretch a little. It's tired, but that's to be expected.

Good news, I finally got my bearings! (For my bike, I mean.) Now I just have to figure out how to put it back together. They did send instructions, which should help...

Posted by: Pylon

Another setback. The bolts holding on the pedal stems both decided they would rather shear off than come out willingly. The next step (probably Friday or Saturday) will be to try to drill them out to get it apart, then hunt down replacement bolts. Hopefully the company that just sold me the bearings will be willing to tell me the bolt specs to make my life easier....

Posted by: b_reed23

for a second I thought I read wrong..Py got his bearings?? I know with a new kid in the house they will be lost for a while...

Posted by: Malley

Dude break own, buy a new one.

BTW-like the new title!

Posted by: Burner02

hiya Py!

Posted by: Pylon

Quote:

Originally Posted by Double D

Dude break own, buy a new one.

I've thought about it, but...

1) There isn't really anything wrong with this one. I have the parts, just need to assemble it.

2) I would have to dispose of the old one, which would be a huge pain in the ass.

Bottom line, I think I'm just too lazy to shop.

Posted by: boilermaker

New Journal! Your home to home time is going to suck when your waving your cap and doing the home run trot with all this new found strenght!

Posted by: Archangel

That sucks, hope it falls into place quickly and easily my Friend!!! Hope all else is well!!!

Posted by: Pylon

Thanks, fellas. I'll be drilling out the bolts later tonight I think.

Skipped the gym today for a couple of reasons. First, I'm operating on about 3 hours of low-quality sleep. (The wife seems to think if she has to be up, I should suffer as well.

) Also, I apparently sprained my let big toe yesterday morning. Nothing too serious, it didn't slow me down in the gym yesterday, but the two put together seemed like a good reason to skip.

Posted by: Pylon

Arrghh....

No lifting today, ended up taking a cheat day. Just can't get tracked working on 6 hours sleep total in the last 2 nights....

Posted by: Pylon

OK, drilling out the bolts proved less than successful. My only other option is to cut off the pulley wheel, try to drill out the bolts from the crank arms from the back side, then (assuming that works) replace the pulley and bolts, reusing the crank arms. Otherwise, I'll have to replace the crank arms as well, which are pricey enough that I could just get a new bike.

All of which means I'll probably go shopping this afternoon.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

I'll have to replace the crank arms as well, which are pricey enough that I could just get a new bike.

All of which means I'll probably go shopping this afternoon.

You might just be better off buying a new one.

Posted by: Archangel

^^^ Agreed!!!

Posted by: Andalite

u hav a pm

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

You might just be better off buying a new one.

Quote:

Originally Posted by Archangel

^^^ Agreed!!!

Yeah, that's the plan. In fact, I'm headed to pick it up now. I did some shopping, and tried a couple out earlier today. I settled on this one. It's very comfortable and smooth, plus has some nice features for the price. Hopefully I'll be back on the road tonight!

Posted by: Archangel

SWEET Ride my Friend!!!

Posted by: Pylon

OK, assembled and ready to go. Now I just have to get rid of the old one?

Posted by: Pylon

New bike, 30 min ride, 8.35 miles. Good times....

Posted by: b_reed23

woohoo!

Posted by: Malley

Bike ready to roll, nice!

Posted by: Pylon

Thanks kids.

Feel kinda crappy this morning. Many of my co-workers have been sick, and I guess it's my turn. My throat was starting to get scratchy last night, it's full on this morning. Chilling with some hot tea right now.

The thing about it is I tend to do one of 2 things when sick. I either eat nothing or I eat everything. Considering my wife asked me to make her french toast this morning, I knew there was a danger for me here. Got past that, though, tossed the leftovers before there was trouble. Have also reisisted the leftover pizza from Friday.

Couldn't sleep last night, got up and was starving, so I put down come chicken and cottage cheese. (BTW, I made the chicken and tomato casserole from the recipe thread. Not bad, but kinda plain. Needed oregano.) Stuck with oats w/pb and whey this morning, just had a bowl of soup. It just sucks that I made it this long without getting sick, and now that I'm getting back on track, it shows up.

I'm so ready for spring...

Posted by: Malley

Fuck I hear ya. Bring on some warmer temps! This sucks!

Posted by: Pylon

We get a tease today. It's supposed to get close to 50....followed in the next couple of days by highs in the 20s and ice. This blows.

Posted by: Malley

Ya but atleast we know its on the way!

Posted by: Pylon

That doesn't make it any better. I still have to go out in it.

I went outside yesterday just as the wind stopped and the sun came out. It was like getting 5 seconds of spring. nice.

Posted by: Archangel

Hope you feel better QUICKLY my Friend, I'm still fighting whatever I got Friday!!!

Posted by: Pylon

Hey everybody! Archie's awake!

Posted by: Archangel

Quote:

Originally Posted by Pylon

Hey everybody! Archie's awake!

Barely!!!

Posted by: Pylon

As you may have noticed, we've been kvetching about the weather. Care to join in?

Posted by: Archangel

Sure it's nice now, high of 40 today, then high of 35 tomorrow w/ possible snow and or ice and temps droppin, no wonder were all gettin sick!!!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Fuck I hear ya. Bring on some warmer temps! This sucks!

I can't take hot weather anymore for some reason i always sweat like crazy even at moderate temperatures like 80 degrees. Used to always be cold to.

Posted by: Malley

I just want to play some softball and be able to cook out again!!!!

Posted by: Malley

Hell I would even like to mow my yard as wierd as that sounds!!

Posted by: KelJu

My heart begs for 3 feet of snow. I handle cold weather like a polar-bear.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

I just want to play some softball and be able to cook out again!!!!

Quote:

Originally Posted by Double D

Hell I would even like to mow my yard as wierd as that sounds!!

OK, you lost me on that last one.

Posted by: Malley

Just wanting shorts weather back Trips, thats all. Is that to much to ask?!?!?!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I just want to play some softball and be able to cook out again!!!!

Beef....emmmmmm.

Posted by: Malley

Cheese dogs? Hahaha....fuckin awesome. My daughters love em and every once in a blue moon I eat one.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Just wanting shorts weather back Trips, thats all. Is that to much to ask?!?!?!

I meant I agreed with you on the softball and cooking out part, but the mowing the yard stuff I can do without.

Posted by: Malley

AWWWW I gotcha.

Posted by: Brutus_G

Quote:

Originally Posted by Triple Threat

I meant I agreed with you on the softball and cooking out part, but the mowing the yard stuff I can do without.

Nothing more manly than mowing the lawn. Well maybe if you were mowing the lawn while drinking a beer at a hot girls house that you just got it on with last night while wearing her boyfriend's shirt.

Posted by: Pylon

Quote:

Originally Posted by Double D

Hell I would even like to mow my yard as wierd as that sounds!!

I want you to know you are always welcome to come cut my grass.

Posted by: Malley

Brutus-You are correct

Pylon- If the temps were around 70 I would be happy to!

Posted by: Pylon

The only reasons I agreed to have kids in the first place is to know that eventually the lawn will be someone else's job.

Posted by: Malley

Lawn work is good exercise. Think of it as that instead of a job.

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

The only reasons I agreed to have kids in the first place is to know that eventually the lawn will be someone else's job.

It will turn them into men!

Posted by: Pylon

Quote:

Originally Posted by Brutus_G

It will turn them into men!

Works great...unless we have a girl someday...

Posted by: Pylon

Alright, I gave up. I can't cut when I don't feel well. Staying clean, more or less, but eating a bit extra.

Posted by: Pylon

Well, my sore throat has settled into my chest. No surprise there. But I have a strict policy of not working out with a chest cold. Looks like a couple days off for me.

Posted by: b_reed23

just keep taking care of yourself, and hopefully you'll get well soon

Posted by: Archangel

DEFINATLY take off a couple of days!!! Sorry it's spread, hope for a quick recovery my Friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

I just want to play some softball and be able to cook out again!!!!

Temps hit the mid 30's here today, so it was cooking on the grill time. Steak on the grill, pasta with homemade sauce, and a big salad.

Posted by: Archangel

LOVE the new avi Brother Triple!!!

Posted by: Brutus_G

Quote:

Originally Posted by Triple Threat

Temps hit the mid 30's here today, so it was cooking on the grill time. Steak on the grill, pasta with homemade sauce, and a big salad.

Pussy im cooking out in the 20s shirtless with some cold lemonade.

Posted by: Triple Threat

Quote:

Originally Posted by Brutus_G

Pussy im cooking out in the 20s shirtless with some cold lemonade.

OK, you got me. I was wearing a long sleeve shirt.

Posted by: Brutus_G

Quote:

Originally Posted by Triple Threat

OK, you got me. I was wearing a long sleeve shirt.

It was probably blue wasn't it?

Posted by: Pylon

I missed the chance to grill when it was 45. Now we are back to single digit wind chill with snow. Not good times.

My sore throat moved into my chest, then backed into my sinuses. Now it's a full on head cold. No fun at all. Playing out in the snow with my 4yr old probably won't help, but it sure is fun.

Diet has been just ok. Making veg beef soup for dinner. (Hey, if this ain't soup weather, I don't know what is!) Just trying to rest up and get over the gookieness, hopefully will be ready to get after it in a few days.

Posted by: Archangel

Speedy recovery my Friend, sorry to hear its gotten worse!!! This crappy weather isn't the best either, but playin in the snow was I'm sure well worth it to you and your Little Pylon!!!

Posted by: Pylon

Mmmm...nothing like hot homemade soup on a cold and blustery day.

If anyone wants a simple recipe for soup that is really good, let me know. (FYI, it requires a pressure cooker.)

Posted by: Pylon

Feeling better this morning, probably at about 75%.

I may go to the gym today to get some work in. I'm not looking forward to work today, for reasons I'll explain later. (It's actually a good thing for me.)

Also, I ran into our 3B today and found out she has really injured her back and knee and likely won't play this year. This may mean I have to shift across the diamond, thinking it will be easier to find a woman to play 1B than 3B. With that in mind, I need to start strengthening my throwing arm, since it's not what it use to be. I'm going to start looking for info, but if anyone has any suggestions, I'm listening. (I know the obvious answer is to throw a lot. I'm looking for anything else.)

Posted by: Archangel

Not to sound funny, but how do you throw??? I'm talking about how you hold the ball, if you wrap your fingers around or just cup it like a scoop!!! I learned by cupping the ball, I added distance AND accuracy, hope I explained it okay!!!

Posted by: Pylon

Quick update...no gym time, still fighting off the ookies. Feeling better, hoping that time plus the warm weather coming Monday will converge and get me back on track.

Also, my job stress has stepped up a notch. We let someone go, and I was elected to pick up their slack until we find a replacement. Looks good on the resume, but in reality just a lot of extra work. (The upside is I was doing part of her work already, and I can knock down some big projects, score major points, and look great doing it.)

Posted by: Pylon

Spring is coming, I can feel it! Highs in the 50s tomorrow! Woohoo!

Feeling at about 90% now, so I've been eating clean today and plan to get in a good cardio session tonight. I'm going to tinker with doing a shorter ride, since the new bike has an array of pre-programed courses. I may combo those with a plyometric jumping routine (I played with it once before, but never really committed to it) and a pushup program to start working on my shoulder for playing 3B. (I have learned it may not be needed, but I want to be ready just in case.)

Also celebrating Mardi Gras with a batch of gumbo. Yum.

Posted by: Archangel

Sorry your still under the weather my Friend, hopefully with the warm front movin in you'll recover quick!!! Best Wishes w/ the addition to your routine, hope work gets better for you as well!!!

Posted by: Bakerboy

I wish you 10% more good health. Gumbo sounds good; yum.

Posted by: Pylon

Quote:

Originally Posted by Bakerboy

I wish you 10% more good health.

I'm sad to day I had to think about that one for a sec.

Quote:

Gumbo sounds good; yum.

It was, in fact, quite good. Worth the 2 hours of prep and cooking time.

Posted by: Pylon

Felt good enough to get in some work tonight. did a 20 min hill interval (@5 miles), plus 3x10 push ups. did the first set flat, then elevated my feet on the first step, then the second. Planed on going back down for 2 more sets, but my shoulder clearly did not care for my idea. nothing serious, but stopped short anyway. I'll be working my way up on those, I think.

I should point out for the record my achy shoulder is the left, not the right, so I can't blame it for my weak throwing arm.

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

Felt good enough to get in some work tonight. did a 20 min hill interval (@5 miles), plus 3x10 push ups. did the first set flat, then elevated my feet on the first step, then the second. Planed on going back down for 2 more sets, but my shoulder clearly did not care for my idea. nothing serious, but stopped short anyway. I'll be working my way up on those, I think.

I should point out for the record my achy shoulder is the left, not the right, so I can't blame it for my weak throwing arm.

When i got shoulder problems they were with my left shoulder to how bout that. Your right handed?

Posted by: b_reed23

hopefully this warm weather will stay with us for a while...I sick of being sick too!! Take Care!

Posted by: Pylon

Quote:

Originally Posted by Brutus_G

When i got shoulder problems they were with my left shoulder to how bout that. Your right handed?

Yup. And there isn't any joint trauma in my past (that I can think of) that would have caused it to deteriorate faster on the left. If anything, my right should be shredded from all the innings of stickball I threw in college.

Posted by: Pylon

Quote:

Originally Posted by b_reed23

hopefully this warm weather will stay with us for a while...I sick of being sick too!! Take Care!

I couldn't agree more. I could try, but I would fail.

Posted by: Pylon

Feeling good, back in the gym...

WU - run, 5 min (Was going to do a full mile, then realized I was doing leg work to start at backed off. Was also getting winded a little early, which I chalk up to being sick.)

WU - OH squat, 45x10
WU - split squat, BWx10
Circuit 1
Split squat - 45x10 ea
Flat bench - 145x10
Dips - -90x6
hyperextensions - 45x12

Circuit 2
split squat - 45x10ea
flat bench - 145x6
dips - -90x6
hyperextensions - 45x10

Totally gassed at the end of this. Took a little extra time to shower, was a bit lightheaded. I remembered I had a small bag of the JellyBelly Sport Beans in my gym bag, so I ate those to get my glycogen back up. By the time I got back to the office, felt right as rain. Except for my legs being rubbery. I hate split squats.

Speaking of which, I did them with a oly bar today, but will switch over to dbs next time. It was just a convenience today. (I'm lying. I didn't think about dbs.

)

Posted by: Malley

Nice circuits Py. I know how it is to get gassed. Supersetting and circuit work is a totally different ball game!

Posted by: Archangel

Glad your feeling better, Excellent w/o my Friend!!!

Posted by: Pylon

OK, I just realized a drawback of this routine. There are leg lifts on each day. Which means almost every cardio day is after a leg day. The split squats blasted me from yesterday, and it hurts just sitting here. Cardio is gonna suck.

Posted by: Pylon

Went a little easy on myself, did a solid 30 min on the bike. (No way was I getting on a mill today!)

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Went a little easy on myself, did a solid 30 min on the bike. (No way was I getting on a mill today!)

slacker

Posted by: Malley

I dont blame ya. I started trying to get in 30minutes on the mill and only got 15, fuckin boring shit!

Posted by: DeadBolt

Quote:

Originally Posted by Double D

I dont blame ya. I started trying to get in 30minutes on the mill and only got 15, fuckin boring shit!

You aint kidding...thats the worst part about cardio. Py has the right idea watching movies and playing play station!!

Posted by: Malley

Damn right. I know I hate walking for an hour on the mill. PLaying games or watching tv is where its at.

Posted by: Archangel

Still did it though, tip my hat to ya my Friend!!!

Posted by: Pylon

Yeah, slacked off, what can I say. But yes, I was there. Thanks for the props.

Ended up with a crappy day overall. Crap day at work, then more crap at home. Some days, it ain't worth chewing through the leather straps, you know?

Posted by: Malley

I think you have it in ya to know when to do it and when not to ya know?

Posted by: Pylon

The problem is you never know when you are gnawing away what kind of day you're gonna get. Momma always said life is like a box of galvanized nails. Not too pleasant to chew, but eventually your mouth goes numb and you get used to the pain.

Posted by: Malley

Thats right. I guess you can look at it like the Saw movies. Live or die Pylon, you choose!!!!!!

Hahahaha

Posted by: Pylon

Ugh. Hated that movie. How about Se7en instead? Much better flick.

Posted by: Malley

Have you saw all 3 of them? I thought they were excellent movies. The last one was very gory, but still the plot and storyline on the last one owned!

Posted by: Pylon

Quote:

Originally Posted by Double D

Have you saw all 3 of them? I thought they were excellent movies. The last one was very gory, but still the plot and storyline on the last one owned!

Nah. First on sucked, saw no reason to go back. (No pun intended.)

Posted by: Pylon

Lifting day...didn't really feel up to it, but I really wanted chinese for lunch, so I compromised and lifted, then got chinese food. (It's steamed chicken/shrimp/tofu/beef and veggies, no rice, a little garlic sauce on the side for dipping. Good stuff, not too damaging. Plus, it got my butt in the gym.)

WU - OH squats SS hand cleans - 45 x 10ea, 65x10ea (what a great warmup combo!)

Circuit 1
Deadlifts - 185 x 10
Rev Ham extensions - 20 x 10 PR
Pullups - -140 x 10 (added more assist to make sure I got 10, but I was so focused on the reps my ROM sucked ass)
BB curls - 70 x 6 (I adjusted these a bit too. My elbows have been creeping forward on me. I pulled them down really low and held them there)

Circuit 2
DL - 185 x10
hams - 20 x 10
pullups - -140 x 7 (but full ROM with stretch at the bottom)
BB curls - 60 x 6

Overall pretty good. I decided that my benchmark for adding weight would be getting 10 perfect reps for each circuit. That means we'll be going up on DLs and hams next time.

(The PR for hams doesn't really count, since it's new. I'm sure I can handle more weight than that. At some point, I need to comb through and figure out my top lifts on everything so I can really track PRs.)

Posted by: Bakerboy

Great stuff- High rep stuff is killer. How was the chinese food... yummy?

Posted by: Pylon

Quote:

Originally Posted by Bakerboy

Great stuff- High rep stuff is killer. How was the chinese food... yummy?

It rocked, thanks for asking!

Posted by: Malley

Killed circuit Py. Intense indeed!

Posted by: DOMS

Quote:

Originally Posted by Pylon

It rocked, thanks for asking!

If you ever make it too Salt Lake City (through a run of bad luck), eat at a place called Kowloon's. Their food is incredible and the have the best eggrolls I've ever eaten. I used to eat in China Town and Little Tokyo (in LA) two or three times a month for 4 years.

Posted by: Brutus_G

Wow i hate the cicuit shit you got some balls brotha!

Posted by: Malley

Chinese food is aweful!!!! Most of it tastes to damn sweet to me!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Chinese food is aweful!!!! Most of it tastes to damn sweet to me!

Where the hell you been getting your Chinese food at lol?

Posted by: Malley

Its so aweful. URGH....I always think it is dog.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Its so aweful. URGH....I always think it is dog.

LOL i love Chinese food!

Posted by: Triple Threat

Mmmm, Chinese food.

Posted by: Archangel

Great w/o Brother Pylon!!! Good idea on the progression of weight, Chinese food.........................GOOD!!!

Posted by: Brutus_G

Pylon there is important business awaiting you in my journal. Asap it boy.

Posted by: Malley

Chinese food = Mangled DOG!!!!!

Posted by: Pylon

Hate the circuits, but they do the job. I've tinkered with the idea of dropping the reps for a third time through for speed. (Ok, I can't drop the pullups much more, I guess.) So yesterday would have been a last circuit of DLs at 135, bw hams, pullups, and curls at 30 or 40. Thoughts? Anyone think this would have value at the end of the workout? Or should I add core work instead. I'm looking for something that I can get in without spending more than 10 more minutes lifting, ideally less.

Posted by: Pylon

Quote:

Originally Posted by Double D

Chinese food = Mangled DOG!!!!!

Well, if that's the case, so be it I suppose. That stuff is goooooooood!

Posted by: Archangel

http://www.bodybuilding.com/store/glc/caps.html
I take the Powder form, tastes bad but really REALY works!!!

Posted by: Malley

Hi Py, how are ya?

Posted by: Malley

Hey Py any gyms in your area who are hiring personal trainers?

Posted by: Pylon

No idea. You looking to move back?

Posted by: Pylon

Passed on cardio tonight (missed it at work due to meetings). Kept food real clean tho, so not so bad, right?

Posted by: Pylon

OK, I lied. Came time for bed, could feel that I wasn't really sleepy yet, so snuck down for a 20 minute hill ride. It's a good sign when I resign myself to skipping a day, and end up doing it anyway.

Posted by: DOMS

Quote:

Originally Posted by Pylon

It's a good sign when I resign myself to skipping a day, and end up doing it anyway.

Posted by: Malley

I would move back if I could get work down there!!!

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

No idea. You looking to move back?

Where do you live Pylon?

Posted by: b_reed23

everything is right on track I see

how is JD doing?

Posted by: Pylon

Quote:

Originally Posted by Double D

I would move back if I could get work down there!!!

What do you do/what are you looking for. I mean, I am an HR manager, for crying out loud. Send me a resume if you want me to look around a bit.

Posted by: Pylon

Quote:

Originally Posted by Brutus_G

Where do you live Pylon?

St. Louis, MO (home of the World Champion Cardinals, by the way...)

Posted by: Pylon

Quote:

Originally Posted by b_reed23

everything is right on track I see

how is JD doing?

Doing well, thanks. I mean, still not sleeping at the right time, but otherwise good!

Posted by: Pylon

I'm so stupid.....

After some team building stuff at lunch, I found out I have to work late tonight. (We let someone go, and I have to be here when they come back for their stuff.) I'm eating now, but if I was smart, I would have gone to the gym and gotten in a workout first. Now I may not have time.

Posted by: Archangel

Hey a break is ALWAYS a good thing, don't beat yourself up over it!!! Glad JD is doing good, and Awesome on gettin in cardio after givin it up initially!!! How is your throwing comin in softball???

Posted by: Pylon

A break is ok, but I didn't really want one. Plus, my food schedule was way off because of everything going on, so I ate lunch at 3, dinner around 9. Bah.

PLUS the woman we fired took two hours to clean out her desk. It was pretty clear she was taking as long as possible, but she was our CEO's assistant, so she knows all the members of the board of directors. Even on her way out, not a lady to piss off.

Good news, we have found a new (and really good, I hear) 3B, so no concerns about my arm. I'll still try to do some work on it, but now it's not as pressing.

Arch, I ordered the sup you suggested. I'll let you know how it goes. Ironically, my shoulder has been feeling better over the last week or so. I'm wondering if the light OH squats are actually helping a little. It's still a bit cranky, but better for sure. Hopefully the new sup, with whatever else I'm doing that helps, will make a big difference.

Posted by: Archangel

Sorry about the ordeal at work but at least you got a 3B now!!! Good to hear about your shoulder feelin better now, glad you ordered that stuff, did you get tabs or powder??? It has really done wonders for me and my shoulder, Best Wishes my Friend!!!

Posted by: Pylon

I went with tabs. Easier to push down as needed at work. (Plus, that was the link you sent me.

)

Posted by: Archangel

Quote:

Originally Posted by Pylon

I went with tabs. Easier to push down as needed at work. (Plus, that was the link you sent me.

)

Posted by: Pylon

Had my cheat day yesterday...soft pretzels from Gus' (I'm betting Archie and DoubleD know it) stuffed with salami and cheddar, then broiled to melt and crisp them up. Plus birthday cake, brownies, and a few frosty cold adult beverages. Good times.

Followed up with a good day of clean food, capped with a pretty tough 30 minute, double hill bike ride. (Simulated of course, but still tough!)

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

Had my cheat day yesterday...soft pretzels from Gus' (I'm betting Archie and DoubleD know it) stuffed with salami and cheddar, then broiled to melt and crisp them up. Plus birthday cake, brownies, and a few frosty cold adult beverages. Good times.

Followed up with a good day of clean food, capped with a pretty tough 30 minute, double hill bike ride. (Simulated of course, but still tough!)

Wait how old are you? My dad says stuff like that lol. I've never heard of stuffed pretzels is that mostly a northern thing?

Posted by: Pylon

North? Son, Missouri is always thought of as a southern state.

Actually, my brother-in-law claims he invented them. I have a hard time believing it, but I've not seen them anywhere else. But boy, they are tasty!

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

North? Son, Missouri is always thought of as a southern state.

Actually, my brother-in-law claims he invented them. I have a hard time believing it, but I've not seen them anywhere else. But boy, they are tasty!

You called me son like my dad!

I may try one some time when im leaner.

Posted by: Archangel

Birthday cake??? Oh man I didn't miss your BDay did I???

My mouth wont quit watering, I LOVE Stuffed pretzels, Good Stuff!!!

Posted by: Pylon

Quote:

Originally Posted by Archangel

Birthday cake??? Oh man I didn't miss your BDay did I???

My mouth wont quit watering, I LOVE Stuffed pretzels, Good Stuff!!!

No, mine is in December. This was for my neice.

Posted by: Pylon

Busy at work, and my Friday is already booked, so I knew I would only get to lift twice this week. I decided to go Tuesday-Thursday, so tonight was cardio. Did a good 30 min, 4 hills. Good times.

Posted by: Bakerboy

You're the hill monster! Do you have a real bike too- hill repeats on a bike are fun too. Nice job.

Posted by: Pylon

I sold my bike for nothing a while back (after a crash...go figure.) Now I kinda wish I hadn't.

oh well...

Posted by: Pylon

BTW, I'm shocked I lived through last night after making a horrible decision. I stayed up to watch Iron Chef America. Why is that so bad? Because it was the peanut (and hence peanut butter) episode. My favorite was the stuffed french toast filled with a pb, cream cheese and honey mixture, topped with concord grapes in a pinot noir reduction. I know what I am having for breakfast come cheat day. (But I'm pleased I managed not to go on a pb binge after watching it.)

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

BTW, I'm shocked I lived through last night after making a horrible decision. I stayed up to watch Iron Chef America. Why is that so bad? Because it was the peanut (and hence peanut butter) episode. My favorite was the stuffed french toast filled with a pb, cream cheese and honey mixture, topped with concord grapes in a pinot noir reduction. I know what I am having for breakfast come cheat day. (But I'm pleased I managed not to go on a pb binge after watching it.)

I saw a few minutes of that one but then had to get to work! Sounded pretty good though!

Posted by: Pylon

Lifting day...

WU - OH squats SS hang clean - 65x10/10, 85x10/10

Circuit 1
Squats - 225x10
incline DB bench - 40sx15 (way light)
skulls into cg bench - 50x15/15 (also too light)

Circuit 2
Squats - 225x10
incline DB bench - 55sx10 (much better)
skulls into cg bench - 70x4/4 (should have gone to 60)

Circuit 3
Squats - 135x10
incline DB bench - 30sx10
skulls into cg press - 30x10/10

I added the 3rd circuit as I mentioned before, cutting the weight more or less in half and going for speed. It's a nice little capper, I have to say.

I love the OH squat/hang clean combo for warm-ups, but I may not do them in front of squats next time. That 225 felt really heavy.

I also over adjusted on the skulls in the second circuit. Should have gone to the 60lb rather than make the jump to 70. Oh well...

Posted by: Malley

Glad to see you still chuggin away! Things look very well!!!

Posted by: Brutus_G

Posted by: Archangel

Great w/o, I say stick with the 70 and next time you'll be just fine!!!
Peanut Butter ANYTHING is welcomed by me, LOL!!!

Posted by: Pylon

I got a real craving for beef tonight, no idea why. So I stir fried some flank steak in a little sesame oil and garlic teriyaki sauce, then tossed with a bog of frozen veggies. Hit the spot!

Posted by: Archangel

Quote:

Originally Posted by Pylon

I got a real craving for beef tonight, no idea why. So I stir fried some flank steak in a little sesame oil and garlic teriyaki sauce, then tossed with a bog of frozen veggies. Hit the spot!

MMMMMMMMMmmmmmmmmmm, sounds good!!! Been craving any sushi my Friend???

Posted by: Pylon

Well, it's always a good option, but I haven't been in quite some time. My lunches have been more about gym time, so the only food I have time for is either a salad or something else I brought with me.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

I got a real craving for beef tonight, no idea why. So I stir fried some flank steak in a little sesame oil and garlic teriyaki sauce, then tossed with a bog of frozen veggies. Hit the spot!

How come nobody called me?

Posted by: Malley

Beef pizza?!?!

Posted by: Brutus_G

I know i could eat a whole freakin jar of natty peanut butter in 1 sitting so good and so bad.

Posted by: Triple Threat

Quote:

Originally Posted by Brutus_G

I know i could eat a whole freakin jar of natty peanut butter in 1 sitting so good and so bad.

Would you be eating it right out of the jar or off the ass of someone like in your avatar?

Posted by: Brutus_G

Quote:

Originally Posted by Triple Threat

Would you be eating it right out of the jar or off the ass of someone like in your avatar?

Id eat it off her chest.

Posted by: Pylon

That's the beauty of PB...there is no wrong way to eat it.

Posted by: Pylon

I got to the gym a little early today...my laptop was being rebuilt, and I didn't have much to do. Lucky for me, I got there just as the yoga class was starting, so I did an hour of that instead of normal cardio. I am dead on my feet now. If you've never tried it, get in a class sometime. I promise it is a heckuva lot more work than you think.

Posted by: Pylon

Lesson for the day....never buy the 5 lb bucket of whey unless you know you like the flavor. I've been choking down this fruit punch crap for what feels like years. It sucks. Would it be a real crime to toss it out?

Posted by: Bakerboy

Just make a shake out of it with other ingredients that you like.

Posted by: Triple Threat

Quote:

Originally Posted by Bakerboy

Just make a shake out of it with other ingredients that you like.

One part punch, three parts chocolate. Down the hatch!

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

One part punch, three parts chocolate. Down the hatch!

Where's the vodka?

Posted by: Pylon

Gross.

No, this is what I keep in my desk. It just gets tossed with water for a quick downing. But it's nasty. Even worse, I just got in some chocolate whey, which means the fruit flavor is pissing me off even more.

Posted by: Archangel

Really fruit punch tastes that bad huh??? I've been curious, but I guess I wont be now!!! LOL!!!

Posted by: Pylon

Quote:

Originally Posted by Archangel

Really fruit punch tastes that bad huh??? I've been curious, but I guess I wont be now!!! LOL!!!

Tell you what, Arch. next time we get together, you can have the rest of my stash.

Posted by: Pylon

Even though I did the yoga, still felt I needed "real" cardio. 30 minutes, double hill on the bike. Woohoo!

Posted by: Pylon

Headed to bed, but no idea if I'll be able to sleep. My tri's are killing me, to the point I can't straighten my arms. I did incline presses and skulls into cg presses yesterday, and the yoga was a lot of plank positions and transitions. (Basically REALLY SLOW PUSHUPS.)

Gaarrgghhh.

Posted by: Burner02

how'd u like the yoga? were you there for the view, or does it help out overall? Something about seeing sime cute thing in a leotard or whatever with her legs wrapped behnd her head.....hhmm....

Posted by: Pylon

No, not the view....that's just a plus. I really enjoy it. Great for flexibility, and it more work than you would think.

Good to see you're back around!

Posted by: Archangel

I'll take ya up on the protein my Friend!!! Yoga looks like it would be hard, my hats off to ya!!! Hope you can sleep better now!!!

Posted by: Brutus_G

That sucks Pylon.

Posted by: Pylon

Quote:

Originally Posted by Brutus_G

That sucks Pylon.

Um...thanks....um...what sucks?

Posted by: Malley

I sooooo know the feeling with the protein!!!
I bought some strawberry brand from GNC, URGH!!!

Now this stuff sucks!

Posted by: Archangel

How goes it BRother Pylon!!! Enjoy the weekend my Friend!!!

Posted by: Pylon

Been feeling tired, so took off yesterday and today. (A heavy workload hasn't helped.) Kept food clean, tho, so I don't feel too guilty. Going to try to rest up over the weekend.

Posted by: Archangel

Rest up and ENJOY my Friend!!!

Posted by: Malley

Hey Py, I got a buddy who said he could get me a personal training job in St.Louis just as soon as I complete my cert. test!!! Dude if I do you got to make a trip over.

Posted by: Brutus_G

Sometimes a 4-5 day time off can add 5-10 pounds to each of the big 3 try it!

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

Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38