Pylon

Cardio day.

Switched out my shoes, didn't seem to help. Hip felt better at first, but at about 1/2 mile started to feel it again. The good news is I don't think it is a shoe problem, so my old kicks are OK. I think some rest will do the job, so no impact for a couple of weeks. (It's what I get for going from nothing to running a 5k, I suppose.)

So after the light run, finished off with laps in the pool. Didn't do a good job of tracking time or laps, just went until I needed to get out and get to work. Not a great workout overall, but not too bad. Lifting tomorrow. Woo!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Scarface30

have you ever had your feet looked at by a podiatrist? I have flat feet and need orthotics made for my feet.

I had to just recently have a new pair made because my old pair was going on 2-3 years old, and I found a HUGE difference in that alone.

Warning: Seismic Testing Zone

Pylon

No...well, not for that anyway. I don't think it's a real issue. I think I just should have eased in a little. But we'll see how it does with rest. It's just a minor issue now, but if it gets worse, or even just persists, I might look into other solutions.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Pylon

Well, I was planning to lift this morning. But the little one was up at 4am for some reason. So now I'm hanging out with him for a while. If I can't sneak in may workout at lunch, I'm going to try to bail out of work early and hit it on the way home.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

yellowmoomba

Good plan...........find time for it

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

Pylon

Cardio Tuesday - 45 min bike.

Yeah, the lunch/after work thing didn't pan out, but I got my work in late last night.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Pylon

...and then....

Wednesday lifting (should have been yesterday, but it's still a relatively light load, so I think the reduced rest days will not be an issue)

WU - bike, 5 min
WU - squat, 45 x 10
WU - OH squat, 45 x 10
WU - leg ext, 70 x 10

Leg ext - 115 x 10
SS squat - 185 x 10

WU seated calf - 45 x 10
seated calf - 135 x 10

elliptical, 10 min

Felt good. Hit my cadence on leg ext and calf, need to slow down on the squats. But overall no complaints. We'll see how the legs feel by the end of the day....

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Burner02

worry about tomorrow and the day after, amigo!
Good to see!
Got too busy at work 2 days running. Missed both workouts...<factual explanation delted do to security reasons>...tried to go on monday night...was almost like taking a number to get a piece of equipment...then wait for the next piece...more frustration that useful.
So, been walking the track. Am now a few days behind...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Pylon

No need to wait. I can feel them stiffening up already. I might hit the bike again tonight to try to keep them loose. We'll see how they feel and if I have time.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Pylon

Guh. Cardio after leg day. Did 45 min on the bike. Still wobbly.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Scarface30

cardio after leg day, eh? uke:

HIT workouts are looking good though Py

my legs were still sore last night and I stretched them out really well. today, the DOMS is minimal to be honest.

Warning: Seismic Testing Zone

Pylon

Another lifting day. Almost went back to bed. Almost skipped lifting to let the legs rest. Almost.

WU - elliptical - 5 min
WU - pec deck - 45x10
WU - cybex incline press - 50x10

pec deck - 105 x 10
SS cybex - 150 x 3

WU - db pullovers - 30x10
WU - CG pulldowns - 50x10

db pullovers - 50 x 10
SS cg pulldowns - 100 x 10

WU - deadlifts - 135 x 5

deadlifts - 185 x 10

elliptical - 5 min

Not bad. Took it easy on most since I'm still stiff from Wed, and don't want to be incapacitated for the weekend. Nice and easy, so should be in good shape for the weekend.

Next week in NC. Found out the hotel we use can give us free passes for the new gym that opened across the street. The hotel has one of the better hotel gyms I've used, which means 3 treadmills, 2 bikes, a cable station (that does about 20 different things, if you are creative enough) and a pretty good DB rack. But the gym has a lot more free weights, a squat rack, etc. So I've got that going for me. Which is nice.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

the other half

hellooooooo pylon, good to see u are making it back to the old grind. we have been alittle bit hit and miss as you can tell from katts post.

hope all is going well.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Pylon

Hey Toh! Nice to see you!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Pylon

Cardio this morning, 45 min on the bike. Then off to NC!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Pylon

Lifting at the Y in NC this morning...

WU - ellip, 10 min
WU - leg press, 270x10
WU - leg ext, 115x10
WU - calf raise, bwx20

Leg ext - 150 x 6 (I think. Don't have my notes here. Will correct later if wrong) - that's up 40 lb, down 4 reps

SS Leg press - 360 x 10 (up 90 lbs)

Calf press - 450 x 20 (up 90 lbs)

10 min ellip


Good overall. I have bruise on my left foot. I think I had my shoe tied to tight and it swelled while on the plane. A little tender, but not a limiting factor.

Received 2 complements this morning about having dropped some weight recently. Always a nice was to start the day.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

yellowmoomba

Compliments are goooooood motivation

Keep it up

http://www.ironmagazineforums.com/on...-bag-work.html


"You are born small and weak... you die small and weak... how you look in between is up to you."

Triple Threat

"Good hotel gym" is an oxymoron. But across the street is great. When I was in El Ferrol, Spain, I had a two minute walk to the gym. A short commute is especially beneficial on those days where you aren't exactly inspired to workout, but since it won't take long to get there, you go anyway.

Burner02

how's the cardio doing? 45 min? Awesome, bro!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Pylon

Quick update...

Did get to lift on Tuesday, will post later. Can't use the gym across the street, but the Y is close and pretty good.

Haven't been in the gym since. Buried with work. Diet has been ok, all things considered. Flying home this afternoon. May try to sneak in a lifting session tomorrow to stay on track.

More later, I promise!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Scarface30

+1

my sister saw me for the first time in a month or more and she said how I'm looking a lot bigger.. that felt good for sure.

looking solid Py cardio is coming along nicely.

Warning: Seismic Testing Zone

Burner02

on a positive note: you got new shoes...

You know as well as the rest of us...get in when you can and when you are there, make those sessions COUNT!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Pylon

No workouts this weekend, though the diet has been very clean.

I think I'm going to ditch HIT for a while. I think I need to up the volume and turn lifting sessions into longer, more intense, and full body w/outs. I'm thinking of going back to an older workout I built that alternated upper and lower body lifts. I enjoyed it, and it was a good workout overall. Will put it together and post.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Pylon

OK, here's the list. Feedback welcome. I'm trying to work on large muscle groups, and planning to go 3 sets of 10 on each.

Day 1

OH squat
SS BO DB rows

DB sumo squat
SS db bench press
SS lat pullovers

Day 2

deadlifts

rack pulls
SS tri pressdown

leg curl
ss leg ext

Day 3

squat

CG pulldowns
SS oh db press

SLDL
SS db shrugs

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Burner02

Let’s see:
Day 1:
Legs, Back, Legs, Chest, Chest
Day2:
Back, Back, Tris, Legs, Legs
Day3:
Legs, Back, Delts, Legs, Traps
I dunno, amigo. Seems a bit unbalanced. OT on the legs, maybe? Doing Deads followed by rack deads? Kind of the same exercise w/ different emphasis?
Are you trying to do legs on all three work out days? How about
Day1: squats, Day 2: Deads, Day 3: SS leg curl/Leg Ext?
I see a triceps exercise, no bicep exercise.
Maybe a push / legs / pull routine if you are doing a 3-day workout week?
Or, do a full body workout, picking one BP and hit it hard. Pick a different exercise the next workout and also rotate which BP you start off w/ every workout.

EX:
Day1: Chest / Back / Delts/ Legs
Day2: Legs/ Delts / Back / Chest
Day3: Back / Chest / Legs / Delts
...something to ponder

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Pylon

That's what I get for throwing something together that fast.

CG pulldowns are bis, not back. Underhand, close grip.

I went back and forth on the rack pulls. I like them, which is why they are in there, but there should be a lower body move there. Calf raise maybe? Better yet, I can move the leg ext to that spot and fill in with dips in the next SS.

Otherwise, yes, a little unbalanced. The intent is to move the focus up and down the body as much as I can, while optimizing equipment use and using SS to get through faster.

OK, let me ponder a bit. Thanks for the feedback.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Pylon

Monday lifting...

WU - elliptical, 5 min

WU - db lat raise, bo db row, standing db curl - 10s x 10 each

db lat raise - 15s x 10, 10, 10

bo db rows - 30s x 10, 10, 10

standing bb curl - 60 x 10, 4 - drop - 50 x 6, 10

tri pushdowns - 10 x 10, 10, 10
SS assisted dips - 12 x 5, 2 - drop - 14 x 3, 2 - drop - 16 x 3

(number plates, not sure the weight on the last two)

bike, 5 min


OK, so I knew I wanted to change to higher volume, but in the absence of a new plan, just went with what was on schedule for today and adjusted accordingly.

Felt good overall. The tri press felt light, but by the end of set 3 was a chore. The dips were way harder than expected, and was really struggling to get through them.

Used the drop sets to push through on a couple of things. I think I'll stay with the HIT loading method (if you can get through the sets, go up in weight next time around).

I may stay with the HIT routines and change the volume as I did here. I like all the moves and am comfortable with them. More thought needed on that. I'll likely tinker with it a bit, working around the gym setup. (For instance, there is one pec deck, and it is in a different room that the free weights, so would swap out flyes instead.)

Anyway, felt good to up the volume. Looking forward to the next session.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Pylon

OK, went back and pulled up some old info from Cowpimp on full body routines. So building from:

Workout A:
Lower body push: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body horizontal push: bench press, decline press, pushups, DB bench press, etc.

Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body horizontal pull: bent rows, Yate's rows, cable rows, single arm DB rows, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

Workout B:
Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body vertical push: military press, DB press, dips, incline press (45 degree+), etc.

Lower body push: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body vertical pull: pullups, chinups, pulldowns, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

...I put together this...

Workout A
Squat
Bench

SLDL
SS BO DB rows

DB french press
SS DB lat pullovers


Workout B
deadlifts
OH db press

leg press
SS chins

CG pulldowns
SS DB shrugs


So big movements, up and down, supersets, and all stuff I like doing. Sounds like fun!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Triple Threat

Pimp knows his stuff. Looks good, Py.

Pylon

Thanks, Trips. Can't wait to start. I might add in the DB swing from YM's journal as well. Looks like fun.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman