So...Where Was I? [Forum Archive]

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So...Where Was I?

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Posted by: Pylon

Hey all.

With everything going on with work, I've been distracted and a bit depressed, which means no gym time and less clean eating. (Not less eating, of course, just less clean.)

Anyway, I've decided to hit the open market and look for a new home (work-wise, I mean). No rush, so I can take my time and find something that suits me. It will be a frustrating process, I'm sure, but hopefully will yield good results.

I've felt bad enough about my lack of w/outs and creeping waistline that I've been absent more than I should...well, lurking, but that's about it. I wanted to try to get things turned around and have something positive for the new journal.

So, following the holiday (lots of beer, lots of good food, including my nearly-world famous ribs), I've been to the gym 3 straight days, working the treadmill. I started the first two days with a mile run/walk, then 15 min on the bike. Today worked up to 2 miles run/walk. The loose plan is to do cardio and light weights to get started up, then to start a serious lifting plan at the end of the month. (M&F has a nice 3 month plan this month, which looks pretty good to me.) I've also been getting in 10-15 min of stretching 2x/day, just to try to get things off on the right foot.

Down year for fitness so far, but I'd like to try to salvage it.

Posted by: yellowmoomba

Get back in the game Pylon.

Good to see you back.

Posted by: PreMier

welcome back you slackey

Posted by: Triple Threat

Good to have you home again.

Posted by: Pylon

Thanks, fellas. The great thing about this place is that no matter how long you are gone or how bad you've fallen off the wagon, you are always welcomed back.

Back in the gym today. Upped distance to 2.25 miles, 1.75 run, .5 walked. Will likely just do the bike over the weekend, but may brave the pavement for a little running, weather pending.

Posted by: katt

Hi Py!

Posted by: KelJu

Welcome back, bud! You will be back to where you were in no time.

Posted by: Scarface30

welcome back man! new journal I see...I'm gonna follow along, but post in this one, lol.

looking forward to the workouts to come. just like katt told me, muscle memory is geat

Posted by: Pylon

Thanks Katt, Kel and Scar. I appreciate the company.

Posted by: IainDaniel

Um Go Leafs

Posted by: Pylon

Quote:

Originally Posted by IainDaniel

Um Go Leafs

I actually wore my Leafs jersey to Disney last year. Turns out, lots of Canucks in that area. They all seemed disappointed I wasn't one of their countrymen...

Posted by: IainDaniel

Well atleast you know a good team.

(the leafs, not the Blues)

Posted by: Pylon

Leafs suck. But I was always a Domi fan.

Posted by: Pylon

Just finished up my evening stretching. Considering the miles I've put it this week after the time off, I think that the stretching has helped keep me from feeling sore or worn out.

I am concerned, though, about my elbow. I don't have a great arm to start with, and had to make a throw in the game a week ago. My elbow has been a little stiff since then. No games this week thanks to the holiday and the rain, hoping it feels better by Monday.

So, any phys ed gurus out there have thoughts about how to loosen it up a bit (other than light throwing, I mean)?

Posted by: Triple Threat

Sorry, can't help you with the elbow stiffness.

Haven't had any problems with mine yet.

Posted by: Pylon

Finishing the week strong, got in 40 minutes on the bike last night. Off day today, including cheat food for football. (Looking at bbq nachos and chicken wings...good times...)

Posted by: Scarface30

^^ there's no drooling face around these parts is there? this one will do I guess

good job with the cardio Pylon

Posted by: Pylon

Thanks Scar. The food was great.

Back in the gym after the off day. Feel like crap (everyone in the house is sick), but got on the treadmill anyway. Went a little light, just doing about 1.5 miles. But extended the jogging to the full mile, which is good. A little more each day, that's the plan.

I also have a game tonight, and I don't want to push too hard with the cold knocking on the door. (At least, that's my rationalization.) But 10 days ago I would have skipped completely, so that's progress.

Posted by: DOMS

"Back in the gym after the off day."

Details?

Posted by: Pylon

Quote:

Originally Posted by DOMS

"Back in the gym after the off day."

Details?

Nothing special, just didn't work out Sunday. A day of rest, you know....

Posted by: Pylon

Good game tonight. We beat the team that finished first last session (and beat us 8-6, our last loss). Final score 19-7. I played well, going 2-2, 2 RBIs, 2 runs and a walk. Also had a flawless night in the field, including gunning down a runner at third on a relay throw to end the game. I really needed to have a good night, so tonight felt great.

Posted by: Burner02

hiya PY!
yep...sounds like we are at about the same point..u are doing better than I am at the moment...so looks like I will be ratcheting it up to catch up!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Good game tonight. We beat the team that finished first last session (and beat us 8-6, our last loss). Final score 19-7. I played well, going 2-2, 2 RBIs, 2 runs and a walk. Also had a flawless night in the field, including gunning down a runner at third on a relay throw to end the game. I really needed to have a good night, so tonight felt great.

Posted by: Brutus_G

Good to have ya back Brother P.

Posted by: katt

How often do you play Py?

Posted by: soxmuscle

It's good to see a hockey fan 'round these parts.

Posted by: Pylon

Thanks all.

Katt - I play 2x per week, plus the occasional weekend tourney. I find I play better when I play a lot.

SM - Yup, puckhead and not ashamed. I took the boy (he's 4 1/2) to a couple of games last year, and we had a blast. Can't wait for the season. We are headed to the fanfest on Saturday.

Posted by: soxmuscle

To me, even in a down year as it was last year for the Blues, games are just an all around fun experience.

I want to hear about Fanfest this weekend.

Posted by: Pylon

St Louis Blues - Community

I'll be sure to bring back a report.

Posted by: Scarface30

can I say - puckhead over here! haha...HUGE hockey fan here too, but coming from Nova Scotia, not too many teams around these parts which sucks. still love the sport though.

great job in the game, by the way Pylon

Posted by: Pylon

I've bee wondering when the Canadian teams were going to break away and form their own league. (Call it the CHL. The slogan could be "CHL out!" Or not.) Then they could call the NHL office and demand the cup back.

Posted by: Pylon

Minor setback...been feeling like crap dealing with this cold/sinus issue. Have stayed OK on food though. Made a batch of chili last night (with gr. turkey and chicken & black beans). Not tuna, but better than some alternatives. Hoping to feel better tomorrow.

Days like this are where I usually come apart and dig into comfort food, meaning ice cream, peanut butter, whatever else will hold still. Just trying to not fall apart until I am back at it.

Posted by: Scarface30

Quote:

Originally Posted by Pylon

I've bee wondering when the Canadian teams were going to break away and form their own league. (Call it the CHL. The slogan could be "CHL out!" Or not.) Then they could call the NHL office and demand the cup back.

they definitely could! the only thing is that the Canadian teams pay a crazy amount of taxes, so it probably wouldn't last too long without the American contribution.

hope you're feeling better soon...don't give in to the cravings!!

Posted by: Archangel

Brother Pylon, keep your chin up my Friend, hope all is well!!!
Sorry been MIA for a while, family can be SO time consuming as I'm sure you know, hope to be back on a consistant basis now!!!

Posted by: Pylon

Hey Arch! Good to see ya!

Still fighting off the remnants of this cold. Haven't done any work since Tuesday, I suppose. I'm supposed to be on a short trip this week, so maybe getting out of the house will do me some good.

Posted by: Double D

Hope you feel better soon Duane. Where are you training at right now?

Posted by: b_reed23

I've been sick too Py! I know I've gained some weight cause I was off work this past week, when all your suppose to do is sit around... boredom kicks in...for me that means eating more than usual ...lol...

Hope your feeling better!

Posted by: Burner02

hey Py!
I know where the gym is now...so you better get all healed up and get ready to haul ass w/ me!

that chili sounded really goooooood.

Posted by: Pylon

Hey kids!

Just got back from an overnight trip to Mississippi. Blech. Had some decent BBQ when passing through Memphis, though.

My cough is still hanging on a bit, but I think I will hit the gym tomorrow. I think it's cleared up enough for that.

Posted by: b_reed23

I'm ready to see some workouts in here!

Posted by: Pylon

Well, go ahead and post some, I guess.

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Hey kids!

Just got back from an overnight trip to Mississippi. Blech. Had some decent BBQ when passing through Memphis, though.

My cough is still hanging on a bit, but I think I will hit the gym tomorrow. I think it's cleared up enough for that.

sounds good Pylon!

don't wear yourself out too much though, you don't want that cold coming back.

Posted by: Pylon

Feeling much better. I think the cold is almost gone, just a little cough left. No big deal.

Packing for my flight to Dallas in the AM. Planning on using the week to get in some good workouts and cardio in the hotel. Staying at a nice place, so should have good options. Might even get out for a run along the way.

Posted by: Pylon

Didn't feel like leaving the comfort of my room (and the football game) to go to the gym downstairs, so did a little w/out in the hotel room...

Stretching - full body, 10 min

Circuit - x3 :
2 pt bridge - 6 ea side
1 leg bw DL - 10 ea side
prisoner squats - 10
jackknifes - 10
superman - 30 sec

Posted by: Pylon

Rise and shine. 25 minutes on the elliptical machine.

The gym here has no weight machine, just cardio. I think the circuit I did last night is as good as I can do here for resistance. Guess I'll keep it around for a few days.

Posted by: DOMS

Ah, another morning person. We are a hated people.

Sorry to hear about the lack of equipment.

Posted by: Burner02

hiya py!
Glad to see you back at it!

Posted by: Pylon

Quote:

Originally Posted by DOMS

Ah, another morning person. We are a hated people.

Sorry to hear about the lack of equipment.

No doubt.

The lack of stuff isn't too bad. Just less stuff for me to not use, I suppose. (But the hot tub and sauna will likely get used tonight

)

Posted by: Pylon

Quote:

Originally Posted by Burner02

hiya py!
Glad to see you back at it!

Baby steps, man. Baby steps...

Posted by: Brutus_G

Ill get you back in the gym and your gonna like it

Posted by: Burner02

Quote:

Originally Posted by Pylon

Baby steps, man. Baby steps...

tell me about it.

Posted by: b_reed23

sometimes the workouts with body weight are harder on your body than a weight routine....I did yoga last week and hurt for 3 days!

Posted by: Scarface30

nice BW circuit Pylon!

Posted by: Pylon

You do what you can, right?

Clean diet today. Had a late dinner, so I might not hit the circuit tonight. Depending on how I feel, I might just hit the hot tub later for a soak. I'm a little stiff, but nothing worth complaining about.

Posted by: Pylon

Stupid broken hot tub. My dreams are shattered. Stayed in tonight...

Stretching - full body, 10 min

Circuit - x3 :
2 pt bridge - 6 ea side
1 leg bw DL - 10 ea side
prisoner squats - 10
jackknifes - 10
superman - 30 sec

Posted by: Pylon

30 minutes on the bike this morning. Wheeeeee.

Posted by: Pylon

Bone tired today. Was up until 1 am working (after hitting the Rangers game, of course.) No w/out last night or this morning, but will get one in tonight.

Posted by: katt

Did you get that workout in tonight??

Posted by: Pylon

No, I didn't. Wasn't feeling very good last night, so I spent the time supporting the american poultry farmer and showing my support for women's rights. (OK, I ate some chicken and watched the Bionic Woman.) I think the lack of sleep is just wearing me down. I'll be happy to get back home and sleep in my own bed tomorrow night.

Posted by: katt

Yeah, it's just not a restful sleep when you're not at home!

Posted by: Burner02

Quote:

Originally Posted by Pylon

No, I didn't. Wasn't feeling very good last night, so I spent the time supporting the american poultry farmer and showing my support for women's rights. (OK, I ate some chicken and watched the Bionic Woman.) I think the lack of sleep is just wearing me down. I'll be happy to get back home and sleep in my own bed tomorrow night.

dam...that was last night?
How was it? she looked hot! When's the encoure show?

Posted by: Pylon

Not sure. Probably this weekend sometime. It's worth a look for sure. Life was OK as well, not as good as B.W.

Posted by: Pylon

Back home. Overall a decent trip. Got in a couple of workouts, should be ready to start lifting again tomorrow.

Posted by: Scarface30

good stuff Pylon

glad you had a good trip!

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

Posted by: Burner02

feelin' better?

Posted by: Pylon

Quote:

Originally Posted by Burner02

feelin' better?

Doing well. Finally got a good night's sleep. Happy to be home.

You know, those long trips didn't used to take so much out of me. I guess I'm out of practice.

Posted by: Pylon

....And, since it is the first and all, I finally got back under the iron...

WU -bike, 5 min

OH BB Press
45 x 10, 10 (WU)
95 x 6
105 x 6
85 x 10
65 x 10
45 x 12

Cheat laterals
20 x 6
25 x 6
15 x 10
10 x 10
10 x 12

Upright rows
75 x 6
75 x 6
55 x 10
55 x 10
45 x 12

BO lateral raise (BB)
80 x 6
90 x 6
70 x 10
70 x 10
50 x 12

BB shrug
90x 6
110 x 6
90 x 10
90 x 10
80 x 12

Weighted decline crunch
25 x 10
25 x 10
10 x 20

air bike x crunch
bw x 10, 10, 20

This is the start of the 3 month program in M&F's last issue. I'm frightened by how far my strength/muscular endurance have fallen. I take heart in knowing they should ramp back up fairly quickly. I hope....

Overall feeling pretty good. My left shoulder is already really tight, but it's down in the delt (instead of the trap, where the problems were before). It'll be ok, I think, but I'm not likely to be able to raise my arm tomorrow. Just a hunch.

Posted by: PreMier

nice workout man. lots of volume

Posted by: Burner02

back in the saddle!

Posted by: b_reed23

nice weight on your decline crunches...gotta love that burn!!

Posted by: Scarface30

nothing like making an awesome return to the iron!

great workout!

Posted by: Pylon

Thanks, all. It was OK, but will get better.

And no, I can't raise my arms this morning. Good times.

Squeaked out a win last night, which puts us at 5-1. Before last night, there were three teams at the top (us and 2 others). We've already beaten one, we play the other next week. I think they played each other last night, but not sure. Either way, next week is a huge game for us.

Posted by: katt

Anyone that even attempts a M&F workout is a winner in my book!

Nice volume there!

Posted by: Pylon

Tuesday w/out...week 1, day 2...

WU - bike, 10 min

Lying DB tri extensions
25s x 6
30s x 6
25s x 10
25s x 10
22.5s x 12

Tri pressdown
150 x 6
200 x 6
150 x 10
150 x 10
120 x 12

OH DB extension
60 x 6
22.5s x 6 (decided to switch from 1 db to 2)
15s x 10
15s x 10
15s x 12

BB curl
70 x 6
80 x 6
60 x 10
60 x 10
50 x 12

Incline db curl
25s x 6
30s x 6
25s x 10
25s x 10
20s x 10

Preacher curls
40 x 6
40 x 6
30 x 10
30 x 10
20 x 12

My tris were already a little worn out after yesterday, so it took a few lifts to get them going. My arms were baked by the end of the last set. The weights are still lower than I would like, but the workload was good. Had a tough time washing my hair. My arms just don't want to go up that high right now.

Posted by: b_reed23

80lb on BB curl?? SWEET

Posted by: Pylon

Quote:

Originally Posted by b_reed23

80lb on BB curl?? SWEET

Thanks, B. It's not bad, but for only 6 reps, I feel weak if I'm only in double digits. They went up pretty easy (not to failure for sure), so next time I'll start with 100, I think. Stupid ego....

Posted by: Burner02

dang...yer up on me, son!
Good job!

Posted by: Scarface30

awesome work Pylon

!

that's some high volume there!

Posted by: Triple Threat

Wow.

I didn't think you did high volume workouts. Nice. I'm curious to see what the leg workouts look like.

Posted by: PreMier

yea, that is a lot of volume, nice

Posted by: Pylon

Yes, some of my faithful friends have indeed noticed the uptick in volume. I'm just trying to make up for lost time. I figure it will balance out for doing next to nothing for the last year or so.

The volume is a different w/out, to be sure. I like HIT, but this is a nice change. (Don't tell Archie, he'll never forgive me.) On the down side, my arms and shoulders are already begging me to stop moving. I figure I'll be in bad shape for the week, maybe by Monday next week I'll be able to move all my limbs. I'm assuming my legs are going to be non-functional by Saturday morning. Should be fun!

Posted by: Pylon

ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow

Yeah, I'm a little sore....

Posted by: b_reed23

Isn't it a wonderful/masochistic feeling when you abosolutly DREAD getting anything off of a top shelf?? How are those shoulders doing (dumb question huh?)

Posted by: Burner02

so...do you ever make the misstake of telling co-workers that you are sore from working out...so they poke you where its tender?

I need to learn to keep my big yap shut....however...revenge is sweet...when said poker...starts working out and can't keep HIS big yap shut...payback is a biotch!

Posted by: Archangel

VOLUME??? LOL, Best wishes Brother Pylon, as long as your happy, I'm happy!!!

Excellent w/o's too my Friend, volume is nice for a change, do it to it my Friend!!!

Posted by: b_reed23

Quote:

(Don't tell Archie, he'll never forgive me.)

uh-oh ...Archies back...somone must have tattled on you Py.....just between you and me....I think it was Burner

Posted by: Burner02

you trying to get me smited, woman?????
c'mere....that entitles me to one free paddling of you!
-its in the bylaws....

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

you trying to get me smited, woman?????
c'mere....that entitles me to one free paddling of you!
-its in the bylaws....

Stop fantasizing and get back to work.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Stop fantasizing and get back to work.

heh...u forget...I'm getting laid off....I'm just here to keep the chair warm for the next 5 days....
I can fantasize all I want....hey...remember that hot pic of her wearing those cute little butt shorts and a smile....very hubba hubba!

Posted by: Pylon

Settle down, you miscreants. You'll get us all in trouble!

Good to see you again, Arch.

Today's w/out...week1, day 4

WU - bike, 5 min

Deadlifts
35 x 10
85 x 6
125 x 6
205 x 6
205 x 6
175 x 10
175 x 10
125 x 12

T-bar row (machine)
150 x 6
180 x 6
165 x 10
165 x 10
135 x 12

Seated cable rows
120 x 6
120 x 6
105 x 10
105 x 10
90 x 12

Leg Press
70 x 10
140 x 6
140 x 6
140 x 10
140 x 10
140 x 12

Leg ext
140 x 6
185 x 6
140 x 10
140 x 10
125 x 12

DB Romanian DL
60s x 6
60s x 6
50s x 10
50s x 10
40s x 12

Totally gassed. Had a little extra spark today, since it looks like my boss was sent packing yesterday. (I say looks like because nothing has been announced, but if you pay attention, it's pretty clear.) This is a bad thing for a number of reasons. Looks like the job search is about to go into high gear. There are a number of ways this could play out, and most of them are less than ideal. I don't think my job is in danger, but I don't like the way I suspect his chair will be filled. I'll keep you all posted as we go...

Posted by: b_reed23

...I think you could have done better on your Leg Press

Posted by: Pylon

You are 100% correct on that. I went a little light, mostly because I was already sucking wind, I've got a double header softball game tonight, and my gym has the Nautilus leg press where the footplate changes angle, and I've never been very comfortable on it. I'll likely swap it out with back squats next time. Thanks for keeping me honest though!

Posted by: Scarface30

great workout all around Pylon

!

so what kind of split are you doing exactly?

Posted by: DeadBolt

Hey Py glad to see your still hittin the gym!!!

Whats the split your currently doing?

Still playing ball eh...how much longer ya in for?

Posted by: katt

Hey what issue of M&F is this WO in?? I just got a new one and it's jammed with a whole lot of different routines..

Posted by: Pylon

Thanks, guys. The split works out to be shoulders/lats, bis/tris, legs/back, and chest/lats (I think). There is a different setup for even numbered weeks (it's a 12 week plan), but I haven't looked at it yet.

Good games tonight. We split the doubleheader, but I went 5-5 with two triples and hit the ball well, including 2 opposite field strokes. I think we have two or three weeks left.

Posted by: Pylon

Between the gym and the games, I am totally gassed. And my boss is officially out, though they won't likely announce it until Monday or Tuesday.

Posted by: Burner02

Quote:

Originally Posted by katt

I just got a new one and it's jammed with a whole lot of different routines..

In a work out magazine? who woulda thunkit?

Quote:

Originally Posted by katt

Hey what issue of M&F is this WO in?? I just got a new one and it's jammed with a whole lot of different routines..

...and they all probably conflict w/ each other...have u noticed that about M&F? One workout says: do 'this'...another one or article will say that the opposite is true...

Posted by: Pylon

Quote:

Originally Posted by katt

Hey what issue of M&F is this WO in?? I just got a new one and it's jammed with a whole lot of different routines..

October issue, page 124.

Skipped the w/out today. My body is begging for rest, so I decided to oblige. Will try to get in cardio tonight so the day is not lost.

Posted by: b_reed23

Quote:

Originally Posted by Pylon

October issue, page 124.

Skipped the w/out today. My body is begging for rest, so I decided to oblige. Will try to get in cardio tonight so the day is not lost.

I know how you feel...between work, running and weights...Im exhausted!

Posted by: katt

I'm getting a feeling this is a normal 'end of the week' thing around this forum, because I feel the same..

Posted by: Burner02

heh...I'm just full of energy...oh..wait...'cause I haven't been burning it off in the temple of the weights...

Posted by: PreMier

slackers

Posted by: Burner02

hey...I resemble that!

Posted by: b_reed23

There isn't anything wrong with getting all your workouts in Sun-Thurs! I am not a slacker...most of the time....

Posted by: Pylon

Well, at least I'm not alone. But I've done enough work this week to feel OK about having burgers and fries with the family for dinner...and a beer...or two...

Posted by: katt

mmmmm burgers & fries..

Posted by: Pylon

Guh...a whole weekend of nothing, and I'm still dragging. Guess I jumped back in to fast. But the way I see it, that means I'm ok to get back at it tomorrow, right?

Hope everyone had a great weekend!

Posted by: b_reed23

great attitude!

Posted by: Pylon

Week 2, day 1

WU - bike, 5 min

OH DB Press
10s x 10 (WU)
30s x 10
30s x 10
25s x 15
25s x 15
20s x 20

DB upright rows
30s x 10
30s x 10
25s x 15
20s x 15
15s x 20

Rev pec deck flye
70 x 10
90 x 10
70 x 15
60 x 15
40 x 20

Rev smith shrug
140 x 10
140 x 10
110 x 15
110 x 15
90 x 20

crunches
10 x 20
10 x 20
bw x 30

Good overall workout. I'm feeling a little under the weather (yes, again), so I didn't push too hard, but still worthwhile. I cut out a couple of lifts for time, and I think this workload is right where I need to be at this point.

Posted by: Archangel

W/O's are comin along like a champ my Friend!!! Be careful w/all your doin and feelin under the weather, sorry, can't help it, LOL!!! Best wishes in your new routine, looks pretty solid imo!!!

Posted by: b_reed23

nice!

Posted by: Pylon

Thanks, kids. Feels pretty good to be back under the iron.

Decent game tonight, 2-3 with a double, but we lost 14-12. Great game, back and for every inning. Had we played better defense, we would have won. Glad there will be a playoff at the end. We'd like another shot at them.

Posted by: DOMS

That's some crazy volume!

I did DB Upright Rows for the first time today. They're nothing like BB Uprights. It's like a whole other exercise.

Posted by: Pylon

Quote:

Originally Posted by DOMS

I did DB Upright Rows for the first time today. They're nothing like BB Uprights. It's like a whole other exercise.

No doubt. I was shocked at how different they are!

Posted by: Pylon

Week 2, day 2...

WU - eliptical, 5 min

Tri pressdown
70 x 10
70 x 10 (warm ups)
150 x 10
150 x 10
120 x 15
120 x 15
100 x 20

Bench dips (did rest/pauses on these...those pressdowns sapped the life out of my arms!)
BW x 10
BW x 10
BW x 15
BW x 15
BW x 20

Seated OH cable ext (on swiss ball)
60 x 10
80 x 10
70 x 15
70 x 15
60 x 20

Standing DB curl
30s x 10
30s x 10
25s x 15
20s x 15
15s x 20

Incline db curl
20s x 10
15s x 10
15s x 15
15s x 15
12.5s x 20

lying cable curl
60 x 10
80 x 10
60 x 15
60 x 15
40 x 20

Feel much better than I did after arms last week, and the shoulders handled the work much better the second time around. I hope that by next week I will start to see the numbers go back up a bit.

Posted by: PreMier

you should try the volume phase of TP-PT

Posted by: Pylon

Quote:

Originally Posted by PreMier

you should try the volume phase of TP-PT

If I had any idea what you are talking about, I might consider it.

Of course, if you've got a link of some sort to share.......

Posted by: PreMier

Tri-Phase Progressive Training | Mind and Muscle

i had a log on this when i was doing it. i could dig that up if needed

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

you should try the volume phase of TP-PT

Posted by: Burner02

Quote:

Originally Posted by DOMS

That's some crazy volume!

I did DB Upright Rows for the first time today. They're nothing like BB Uprights. It's like a whole other exercise.

do u like them? I had thought about trying them...regular uprights bug my delts...

Posted by: Brutus_G

I love uprights great way to fuck your shoulders up (in a good way) DBs are great to less strain on the delts.

Posted by: Burner02

'cause I wa about to scrap uprights....my delts do NOT like the bar...

Posted by: Scarface30

volume all the way man! great job!

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

i forgot that you know! im such a bastard

Posted by: DOMS

Quote:

Originally Posted by Burner02

do u like them? I had thought about trying them...regular uprights bug my delts...

I've only done them once, but they feel very weird. I don't know how else to describe them. It feels like a bunch of muscles that don't normally get worked together are getting worked together. That's my first impression, at least.

And like Pylon said, they'll beat the crap out of your delts. They're certainly easier on the wrists. I also think they give you a much better ROM.

Posted by: Burner02

well, next time I'm in there...I'll give them a whirl!

Posted by: b_reed23

awsome workout Py...your still gonna be sore tomorrow!!

Posted by: Pylon

Thanks all. Hmm...I feel like I might be dodging a bullet if I skip that TP-PT article...

As far as the rows, I like the db version, but it took a few reps to get the motion down. It felt better for me to start with them touching and pull them up and apart.

Burner - are you using a straight bar? That bothered my wrists too. I switched to the ez-curl bar for them, and they felt great.

Posted by: Gazhole

Hows things, Pylon?

They look good from here! Training going according to plan?

Posted by: PreMier

its a great article. its a great program.. its just not for the faint of heart.

Posted by: Burner02

Quote:

Originally Posted by Pylon

Burner - are you using a straight bar? That bothered my wrists too. I switched to the ez-curl bar for them, and they felt great.

nope. Was a cambered bar..

Posted by: Pylon

Hey all -

Day off yesterday, missed the w/out today because of work. We got the official word today that our boss is out as the result of "department restructuring." Also, the "restructuring" is still underway, and they hope to let us know some time soon what the new world order will be. But no promises.

Played our last Thursday games tonight. Lost both ends of the double. First game was well played and very close. Second was just for fun. We drew positiions from a hat each inning. The pitching rule was that if you walked 2, we rotated the infield.

So, I got to pitch for the first time ever. Put in 2 2/3 scorelss, 4 strikeouts. I was as surprised as anyone, but it's good to know I can do it if I have to.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

I got to pitch for the first time ever. Put in 2 2/3 scorelss, 4 strikeouts. I was as surprised as anyone, but it's good to know I can do it if I have to.

How in the world did you get 4 Ks out of 8 outs?

Were you playing at night without lights or did the batters have to bat with their eyes closed?

This is slow pitch, right?

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

How in the world did you get 4 Ks out of 8 outs?

Were you playing at night without lights or did the batters have to bat with their eyes closed?

This is slow pitch, right?

Well, technically three were foul outs, but one was a K looking. They were at the point that they weren't gong to swing until there was a strike, since we were rotating pitchers. That would have been, except I seem to be able to hit the mat pretty well.

Posted by: Pylon

I've found myself backsliding a little the last few days. It could be worse, but the whole work situation has got me down a bit.

Monday, my plan is to present a package to my "new" boss (while waiting to find out what the new structure will be) that will include the last round of talent management notes and the annual reviews of the team that were done early this year. I figure anything I can do to get information into his hands is a plus. I really don't want them changing a lot of our environment without at least knowing a little about the team.

I also have a late game Monday night, so I might try to get to the gym at lunch for cardio and lifting after work.

Posted by: Archangel

Whats up BRother Pylon!!! Take it one thing at a time my Friend!!!

Posted by: Pylon

Another crap week in the making. Just too bogged down (and just plain down, I suppose) with work to be very effective. Broke the cycle a bit today by dragging my sorry (and increasingly large) ass to the gym for cardio. Did HIIT on the bike. Wasn't bad, but not great.

I'm headed to Baltimore Sunday, so I'll try to keep active up to and through the trip.

Posted by: Pylon

Just back form Baltimore. Good trip, ate more than I should, no workouts at all. What a slug.

Back at the office, got to the gym today. Did a mile on the treadmill, then 20 good minutes on the bike.

Posted by: Scarface30

no worries man, sometimes the gym has to wait. I am in the same boat with studying right now, finding hard to get to the gym..once you get back in there you'll be 100% in no time! good job with the cardio though

Posted by: Pylon

Thanks. Just been lazy, mostly. No excuses.

Posted by: DOMS

It's was probably just your body's way of getting you to take some time off. You'll be back to 100% in no time!

Posted by: Pylon

Time off from what?

Nah, just a little demotivated from all the work issues. I'll get over it. Looking to be good with cardio for the next couple of days and get back to lifting Monday.

Posted by: Pylon

Back in the gym, same routine. 1 mile on the treadmill, 20 min on the bike. Solid if unspectacular.

Posted by: Brutus_G

Damn that reminds me of when i was cutting.

Posted by: b_reed23

I had wondered where you went to!!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Just been lazy, mostly. No excuses.

Posted by: Archangel

Hello my Friend, keep at it, do what you can do, you will be just fine Brother Py!!! Will have to let my journal go for a while, just too crazy w/all thats goin on right now!!! Will check in when I can and cheer ya on my Friend!!!

GOD speed you and yours!!!

Posted by: Pylon

Quote:

Originally Posted by Brutus_G

Damn that reminds me of when i was cutting.

Yeah, cutting would be a good idea for me. I just need to get consistent.

Posted by: Pylon

Quote:

Originally Posted by b_reed23

I had wondered where you went to!!

I was buried under an avalanche of junk food, and only saved myself by eating my way out.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Yeah, something like that would work...but I'd prefer one of our lady friends holds the whip...no offense...

Quote:

Originally Posted by Archangel

Hello my Friend, keep at it, do what you can do, you will be just fine Brother Py!!! Will have to let my journal go for a while, just too crazy w/all thats goin on right now!!! Will check in when I can and cheer ya on my Friend!!!

GOD speed you and yours!!!

Thanks, Arch. Take care!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

but I'd prefer one of our lady friends holds the whip...no offense...

Is this better?

Posted by: Pylon

Much better, thanks.

Posted by: Pylon

Monday...have decided to go with a three day split (for now, anyway) with cardio in between. Today, back/tri/traps. I also decided that, for the sake of volume and time, I'd work supersets.

WU - bike, 5 min

Deadlifts -
35 x 10 (WU)
125 x 12
175 x 10
195 x 6
215 x 4
(Felt pretty good. Will go up a little on these next time.)

Face pulls SS Cheat laterals
90 x 12 / 25 x 6 (1 set should be 6 reps, but was really light on pulls)
110 x 10 / 20 x 10
110 x 10 / 20 x 10
90 x 12 / 15 x 12

Tri pressdown SS Lat pulldowns
200 x 6 / 150 x 6
170 x 10 / 135 x 10
170 x 10 / 120 x 10
150 x 12 / 105 x 12

OH DB ext SS BB upright rows
25s x 6 / 65 x 6
20s x 10 / 65 x 10
17.5s x 10 / 65 x 10
15s x 12 / 55 x 12

Overall felt pretty good. Softball tonight as well. Good times!

Posted by: Brutus_G

Thats what i like to see buddy! No replacement for good hard work on those deads.

Posted by: Pylon

Yup. They are a great lead off move. Sets the tone for the rest of the day.

Posted by: Scarface30

awesome job Pylon! great workout right there

bet it feels great to be back at the weights, eh?

Posted by: Pylon

Big time. Felt a lot better once I got some food in me though.

Posted by: Pylon

Good game last night. We won 13-12 with a walk off double. I went 2-3 with a game tying double in the 4th and led off the 6th (final inning) with a hit. (Forced out a second, but the girl who hit behind me scored the winning run with 2 outs.) Played decent in the field, except had a collision with my 3B when I called him off a ball late and he didn't have time to react. Got my hand caught between us and now it's stiff. Should be ok by lifting time tomorrow. I hope.

Posted by: Pylon

30 min elliptical for cardio. Skipped the treadmill, figured I would take it easy on my knees for a day or two.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Good game last night. We won 13-12 with a walk off double. I went 2-3 with a game tying double in the 4th and led off the 6th (final inning) with a hit. (Forced out a second, but the girl who hit behind me scored the winning run with 2 outs.) Played decent in the field, except had a collision with my 3B when I called him off a ball late and he didn't have time to react. Got my hand caught between us and now it's stiff. Should be ok by lifting time tomorrow. I hope.

Wish we were still playing.

Posted by: b_reed23

looks good in here Py!! Interesting split

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

30 min elliptical for cardio. Skipped the treadmill, figured I would take it easy on my knees for a day or two.

GJ P doing that cardio is what matters and diet of course.

Posted by: Pylon

Thanks Trips. We have one more week, maybe two games. Then done for the year. It's getting cold out there!

Thanks, Billie. Yeah, I kinda threw it together, but it works so far. I mean, it's only one day, but....

Thanks Brut. One out of two ain't bad, right? (It's not a disaster, but I find it's easier to fix the workouts and improve the diet in steps rather than trying to do too much at once.)

Posted by: Pylon

Had a lunch meeting, so I snuck out early for LEG DAY!!!!!

WU - elliptical, 5 min

Squats
45 x 10 (WU)
135 x 12
155 x 10
165 x 10
185 x 6
*I haven't done squats in a while, so the weights were down some. I also went back to sticking a 2x4 under my heels for balance. Makes a huge difference. I was able to go lower and keep better form throughout.

Leg Curls SS Leg Extensions
200 x 6 / 170 x 6
170 x 10 / 140 x 10
170 x 10 / 140 x 10
140 x 12 / 110 x 12

Standing calf raise SS DB sumo squat
225 x 6 / 75 x 6
225 x 10 / 75 x 10
225 x 10 / 75 x 10
225 x 12 / 75 x 12
*Obviously wasn't pushing enough weight on these. Will jack them up next time around.

Overall a very good w/out. Was totally gassed at the end. Jelly legs set in right away. I can feel them stiffening up. Not looking forward to tomorrow.

Posted by: b_reed23

c'mon..admit it....your looking forward to all the stiffness/muscle pain! Its part of what drives you!

Posted by: Gazhole

Awesome supersetting there dude, its no wonder you got jelly legs. Leg supersets are brutal stuff

Posted by: Pylon

Billie - OK, you got me. But now I realize I should have done this on Tuesday and went ahead and dressed and Frankenstein. Would have looked realistic!

Gaz - Thanks. I'm using them a lot more to cut down on time and up the intensity. I thought the last round on curls/extensions was going to make my head explode. (It didn't, but just barely.)

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

c'mon..admit it....your looking forward to all the stiffness/muscle pain! Its part of what drives you!

I think it's his wife who looks forward to the stiffness part.

Posted by: Pylon

Har har har.....

Posted by: Scarface30

^^

great workout Pylon

legs supersets are brutal. the DOMS I got from my last Saturday workout was still a tad bit noticeable in my legs yesterday!

Posted by: Pylon

Ugh.....2nd day DOMS....can't move my legs.......

Posted by: Pylon

No gym today. I'm pooped. Plus there's like two stairs I would have to climb, and I'm just not up for that.

Posted by: DOMS

Quote:

Originally Posted by Pylon

Ugh.....2nd day DOMS....can't move my legs.......

Well, considering what you did to your legs...

...you earned the old man shuffle!

Posted by: Pylon

I actually had someone today notice my slow shuffle and ask if I was "in a car accident or something."

Posted by: katt

Posted by: boilermaker

Py. How goes it?

Posted by: Gazhole

Quote:

Originally Posted by Pylon

I actually had someone today notice my slow shuffle and ask if I was "in a car accident or something."

Just tell them you ate a big meal a few hours ago, theyll keep their distance

Posted by: Pylon

Hey y'all...

Back from my trip to see George Carlin live and in person. Good times. Even the opening act was really funny.

My legs are nearly back to normal function. I can almost handle stairs. I'm hoping my tomorrow I'll be back to neutral, at least enough to get me through the game. (Last week of the playoffs. Hopefully 2 games.) My middle 2 fingers on my right hand are still bothering me, a little stiff from last week's game. I'll get through tomorrow and see how they do.

Posted by: Pylon

Monday w/out - back/tri/trap

WU - bike, 5 min

Deadlifts
35 x 10 (WU)
175 x 12
195 x 10
215 x 8
235 x 6 - lost my grip on the last two, but I reset and knocked them out

Face pull SS Cheat laterals
120 x 6 / 25 x 6
110 x 10 / 20 x 10
110 x 10 / 20 x 10
90 x 12 / 15 x 12

Tri pressdown SS Lat pulldowns
200 x 6 / 135 x 6
170 x 10 / 120 x 10
170 x 10 / 120 x 10
150 x 12 / 105 x 12

OH DB ext/press* SS Upright rows
25s x 6 / 85 x 6
60 x 10* / 75 x 10
60 x 10 / 75 x 10
50 x 12 / 65 x 10

*After the first set, I realized I don't like the oh db extensions that much. They don't feel natural, and I'm not getting a lot out of them. So I switched to a db oh press instead. I like that move a lot more, and am comfortable with them, so they are a good sub, I think.

Overall good workout. I was really sucking wind by the end. I also think I was wrong about my hand. I think my fingers hurt from deadlifts, not a softball injury. I could feel it on the lift, especially the last round (hence the grip problems). This is good news, though, because I now believe they are not really injured, just still stiff from the deadlifts last week. Hopefully they will feel better in a day or two. If not, I might get them checked out. It's only a minor annoyance, so we'll see.

Posted by: Brutus_G

Hope that hands ok Brother P. Good deadlifting man.

Posted by: b_reed23

very nice

Posted by: Pylon

Thanks kids.

We won the opener but lost the championship 11-10. I was left standing on deck in the last inning because the girl in front of me swung at a pitch over her head on a 3-2 count with 2 outs.

Worse, I took a ball off my left thumb, just above the wrist. Now both hand hurt, but this one is way worse. I would not be shocked to be told there is a broken bone in there. My grip strength is ok, but pinch strength is almost zero.

Posted by: b_reed23

and your getting it checked out...when??

Posted by: Pylon

I'll give it a few days and see how it responds. Tomorrow is leg day, so there shouldn't be too much pressure on it then. Friday would be the first day I would need to test it, so I'll see how it is by then. It hasn't started to bruise up yet. That should be interesting to watch.....

Posted by: Pylon

30 min on the bike today. I also remembered that I apparently tweaked a groin muscle last night too. We'll see how that plays tomorrow on leg day.

Posted by: Gazhole

Lol, any other injuries you've forgotten about? :P

Nah, if it was really bad im guessing youd be in pain gripping anything tbh, the fact you could get through that workout (kudos btw

) is a good sign imo.

Posted by: Scarface30

too bad about your thumb. great workout despite that though

Posted by: Triple Threat

You're the definition of the walking wounded.

Time to rest up and let all those nagging injuries heal. Too bad about the softball game. What a lousy way to lose the last game. There's always next year.

Posted by: b_reed23

you forgot that you had a groin injury?? dont use that much huh??

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Lol, any other injuries you've forgotten about? :P

Actually, I have a nasty looking bruise on my toe, but it doesn't hurt at all. Go figure.

Posted by: Pylon

Quote:

Originally Posted by Scarface30

too bad about your thumb. great workout despite that though

Thanks, Scar. Just cardio, but glad to get it done. (The workout was before the injuries.) Leg day tomorrow should be fun.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

You're the definition of the walking wounded.

Time to rest up and let all those nagging injuries heal. Too bad about the softball game. What a lousy way to lose the last game. There's always next year.

Yeah, I've got all winter to heal, I suppose. I really enjoyed the move to SS this year, but I need to drop some weight and pick up some flexibility to stay there, I think. Good goals to have for the next 4 months or so.

Posted by: Pylon

Quote:

Originally Posted by b_reed23

you forgot that you had a groin injury?? dont use that much huh??

Yeah, well....I've been married for a long time...

It was pretty minor anyway, and was forgotten after the shot to the hand. It actually feels ok most of the time. We'll see how it does tomorrow.

On the plus side, I think my hand is feeling a little better. We'll see what tomorrow brings.

Also, I'm working on Thanksgiving dinner for my family this weekend. (Yeah, it's early, but my parents will be out of town. Plus, it means I get 2 turkey days!) I'm trying to keep the menu on the healthy side. I'm thinking:

Turkey breast - roasted
whipped potatoes
roasted root vegetables (squash, yams, etc.)
garlic swiss chard
cranberry sauce (of course)
Mac & cheese (for the kids)
rolls
gravy
dressing
desserts: French apple cobbler, pumpkin plum tart

Any thoughts?

Posted by: Gazhole

Can i come? That looks tasty.

Posted by: Pylon

Sure! What's one more compulsive shithead at the table?

Posted by: katt

Your dinner sounds yummy!! Pumpkin Plum tart huh? I've never heard of that one. But it sound really sweet and good!

Posted by: Pylon

The test run on the stuffing was a no-go. (It was quinoa based instead of regular bread.) The pumpkin plum pie came out better, but needs a few tweaks.

Decided to skip legs today. I'll give them the extra day to recover and hit them tomorrow. Plus, that pushes of the first big chest/bi day, which means I will be able to use my arms to cook for Saturday, which seems like a plus. I may do a light workout for the Friday, but not too heavy.

Posted by: Brutus_G

I remember when i got a groin injury took forever to fucking heal.

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