TheWolf

I wasn't ablet to sneak away last night to workout . My plan is to start a RR week today. I'll do Monday's workout tonight and head back in tomorrow to do legs. Then I'll be back on track.

Today's workout:
Incline Dumbbell Press => 3 x 6-8
Bench Press => 3 x 8-10
Flies => 2 x 10-12
Single Arm dumbbell press => 2 x 6-8
Bent Lateral =>2-3 x 8-10
Cable Side Lateral =>2 x 10-12

Obviously, this is taken from GoPros P\RR\S routine. I always have a hard time just doing two sets of ANYTHING, so I do three sets of the above. Not counting any warm ups.

Hope to post my numbers tonight. Who knows, maybe a PR or two.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

fantasma62

Hey Wolf, what's doing.....

Too bad you couldn't sneak out....It doesn't matter, you pick up where you left off and it'll be cool...
By the way, Rock is hardcore man. He's a good guy and his advice is very informed. All I know is that I read his journal and see what's doing too...

-Tony-

HIHT: High Intensity Hybrid Training

TheWolf

Hey Tony,
Glad to see Jeanne made a hard right and won't be giving you any problems. We had a lot of fallout here in PA from Ivan. Lots of flooding, not near as bad as FL I'm sure, but a pain for those folks none the less. I stayed high and dry.

Looks like you're doing well even with nature's interruptions. I see the progress you've made, you should be proud....and more importantly, motivated to keep it going.

Thanks for checking in! Keep up the good work.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

fantasma62

You want to laugh some? Remember Ivan? I know, how can you forget. Well, a part of Ivan went down south and it's giving us rain here in So Fla.
They are saying that if it moves into the gulf, it may redevelop....How do you like them apples.....LOL
I mean, you have to laugh....

-Tony-

HIHT: High Intensity Hybrid Training

TheWolf

I didn't hear that! That's just not right, a double whammy from Ivan. I wonder if they will rename it.....Ivan II?

It's good you can laugh, what else can you do...right? I never heard of a hurricane breaking apart and reforming like that, but then again I'm no meteorologist, hell I can't even spell it without the help of SpelChek.

Take care Tony.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

TheWolf

Tonight's workout. Was supposed to be Monday's, but missed

Bench Press 3x8-10 => 155 (10) 175 (10) 185 (10) 195 (10 Tuff, but I got 10)
Incline Dumbbell Press 3x6-8 =>70# (6) 65# (8,7)
Flies 3x10-12 => 45# (11,10,11)
Arnold Press 3x6-8 =>30# (10) 35# (8,6)
Bent Lateral 3x8-10 => 35# (8) 30# (8,8)
Cable Side Lateral 3x10-12 => Plate #3 (10, 9) #2 (10)

I tried to move up to the 70lb DBs with the incline press, but could only get 6 on the first set after warming up, so I went down to the 65lbs. Little bumbed but I gave it a shot. I did more on the bench than ever before, so I was glad about that. Everything else stayed pretty much the same.

Tomorrow night is legs then I'll be back on schedule. Quick post, got to go.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

Rocco32

Hey man, good w/o there! So where are you? It's been 7 days now. Everything all right? i've been gone for a bit so I've missed you on here lately.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

TheWolf

Hey Rock, thanks for checking up on me. I've been out of town for 4 days, so my schedule is all out of whack. Just got home last night around 9. Tonight my girls had soccer practice, my wife is coaching a girls B-ball team so no way to get away tonight either. Hope to get it back together tomorrow, no...wait....both girls have soccer games tomorrow night..grrrr. Well maybe after the games. This is the worst stretch of not working out I've had in quite a while. I'll get it back on track as soon as I can.

I see the doc is making some progress with your elbow, good for you. I'll do all I can to post a workout tomorrow night. Thanks for keeping the pressure on.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

Rocco32

Hey, glad to see you here Busy family huh? LOL. How old are your girls?

Yeah the doc is making some progress, but I'm getting pain again now. If I can get through this Power week I should be fine though. (I hope )

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

TheWolf

The girls are 5 and 7. So we're busy running because they aren't on the same team so between practice and games forget it. If it's not soccer, its b-ball, or t-ball, or gymnastics. Can you see a pattern here? Trying to keep them involved in something, anything sports related. My wife's althletic so it's important to her that they are involved in sports. Not just for the competition, but discipline, teamwork all the good reasons to play team sports. Plus if they get a scholarship to college that's just a plus

I work with a guy has has tendonitis. He's wearing some sort of band on his forearm, he said it's really helping. His doc prescribed it. Hang in there man.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

TheWolf

I have been MIA for a while, about 2 weeks. During that time I was questioning why I bother. Is it all worth it? I'm making some gains in weight I'm lifting but not a ton. I started questioning my workout routine ( I know that's blasfame, sorry GoPro) So I took a look at my logs and noticed the MANY days I missed for what ever reason and the over all sloppiness of the journal. I'm talking about my excel spreadsheet not this journal. I decided to scrap my .xls spreadsheet and start over. Then I looked at my diet. I've been hit or miss to say the least with that. So, I'm back and have a plan.

1. Keep a neater log. Scrap old log
2. Keep my weights going up, don't take any steps backwards
3. Start using the shock component of P\RR\S
4. Get a real diet together and stick to it.
5. Bulk to 210lbs then try a cut.

So here is what I did tonight:

Dumbbell press => 75lbs 6,6,6 (this is a step back, I've done 80, will try next power week)
Incline Bench Press => 155lbs 6,8,8
Weighted Dips => +35lbs 6,6,6
Arnolds =>40lbs 6,6,6
Upright Row => 136lbs 6,6,6
Cheat Lateral => 40lb 6,6,6


OK, that's it for tonight. I've got some diet work to do.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

TheWolf

Tonights Power leg workout:

Squats => 155 (6,6,6) (Almost too embarrassed to post)
Leg Press => 410 (6,6,5)
Leg Extension Cybex => Plate# 13.5 (6,6,6)
Seated Leg Curl Cybex => Plate# 19 (6,6,6)
Stiff legged Dead lift => 155 (6,6,6)

I'm guessing the two weeks off kicked the hell out of my squat. Felt real weak squatting, but pretty strong in the leg press (for me anyway it's a PR) Everything else I need to add weight. This is what I need to do better. Next week or when ever I do another power week, I need to add weight. I need to know it's OK if I only get the weight for 4 or 5 reps the weight must go up. I can't keep doing the same weight every week.

Hope tonight was a fluke with squatting. I put on 180 to warm up and I only got it once. I felt very awkward, my feet didn't feel like they were in the right position. Just felt lousy. Never been a good squatter, but that is just sad.

I also posted earlier today to get my diet straightened out. CowPimp was kind enough to lend his knowledge to get me where I need to be. I need to make some final adjustments and I'll post that here.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

Rocco32

Hey there buddy, I've been kinda MIA too. (No computer ) Looking good, I think your lifts look great. Don't sweat the squat. When I haven't squatted for over 1 week it goes down too, no worries there it'll jump back up quickly also. Are you going to complete failure and keeping the intesity at it's maximum with this program? That's how this program works best, otherwise there will not be much gain. If you have questions I can go over examples of what you can do. Glad your back and with a fresh attitude, that always helps ( I need to refreshen my attitude very couple of days to keep in it sometimes)

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

TheWolf

Rock,
Part of my problem is I feel like I need to hit the 6 reps (power week) each set and if I don't I failed. But then I keep moving the same weight each week for 6 reps. I know that is wrong. So, if I'm doing 3 sets going for 4-6 reps and I get a weight 4 times and fail going for the 5th each time, is that what needs to be done to optimize my time in the gym? So when I can do a weight 3 sets of 6, throw that weight to the side and move up....right?

Another problem I have is working to failure. I am usually alone when I work out, well there is usually at least one person in the gym, but not necessarily watching me to see if I need help. So I end up using the smith machine for my BB bench, BB incline, and squat (last night I squatted in the power rack for the first time hence the weight). I've read people's opinions about using the smith machine, but I'm sort of stuck with it if I want to work to failure.

Any thoughts?

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

Rocco32

When I did power week for Phase I, my goal was always to pick a weight that I could only do 4 reps on. Then when I could do 5-6 for my first set, I'd up the weight. I always go slow on the negative and then burst up.

When working to failure and your doing BB bench or MP you need to be careful. I usually stop shy of failure when I don't have a spotter and then try to find a spotter for the last set so I can do a few forced. But I make sure my next exercise is with DB's, there's really no danger going to failure with DB's and what I'll do is go to failure, then rest for a few seconds and then pound out a few more reps. I'll do that several times. But again, I think your doing great. You just might get a bit more from the program with a bit more intensity. And I really like your sig!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

TheWolf

OK, I've missed a few workout postings. Here's what I did this week:

10/11/04

Dumbbell press => 80lbs (6,6,6) [Last week => 75 6,6,6]
Incline Bench Press => Smith 185 (5,5,5) [Last week => Free 155 6,6,6]
Weighted Dips => 40 (6,5,5) [Last week =>35 (6,6,6)]
Arnolds => 40 (6,6,6) [Last week =>40 (6,6,6)]
Upright Row => 115 (6,6,6) [Last week =>135 (6,5,4)]
Cheat Lateral => 45 (5,5,4) [Last week => 40 (6,6,6)]

10/12/04

Squats => 245 (6,6,6) Smith [Last week => 155 Power rack (6,6,6)]
Leg Press => 410 (6,6,6) [Last week => 410 (6,6,5)] Should have added
Leg Extension => 14 (6,6,6) [Last week => 13.5 (6,6,6)]
Seated Leg Curl 19 (6,6,6) [Last week =>19 (6,6,6)]
Stiff legged Dead lift => 175 (6,6,6) [Last week =>155 (6,6,6)]
Calf raises seated => 120 (6,6,6)


Last two workouts were pretty good. Next power week, I'm going to try 85s for the DB press. I should have moved up on the leg presses and curls tonight. Not sure what I was thinking there. Again, felt good tonight.

I also got a ton of feed back and help with my diet from CowPimp. Take a look, feel free to comment.

I have to get back to watching the Yankees blow a friggin eight run lead!!

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

TheWolf

Forgot to attach my diet plan. It's a lot food for me and it'll be a big adjustment but I'm ready. We'll see how it goes. 202 lbs right now.

Attached Files

Final Draft Diet.doc (100.0 KB, 18 views)

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

TheWolf

Last night's workout
10/14/04
Rack Deadlift => 275X6X2 - 295X5
Bent Row - BB => 185 (6,5,5) left elbow pain
Weighted Chin => 6,5,4 (still just body weight )
CG Seated Row (Cybex) => Plate#16 (6,5,5)

Moved up 20lbs on my rack dead for the last set. Had some left elbow pain during the bent rows, had this last time too, not too bad but couldn't add any more weight. Still just doing bodyweight on my chins. I moved up one plate on the Seated rows. So, I'm sticking with my plan on adding weight when I can.

I'm trying to get used to eating 4,000 calories a day. I don't think I actually got there yet. I'm packing my meals, but I get tied up with work and the next thing I know I missed my feeding time. I'm getting there my weight is still around 203.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

TheWolf

Yesterday's workout.

Barbell Curl => 95lbs (6,6,6)
Preacher Curl => EZ Curl 60lbs (6,5,5)
Hammer Curl => 45lbs (5) 40lbs (5,5)
CG Bench Press => 195 (6), 205 (6), 215 (6) 225lbs (3)
Skull Crushers => EZ Curl 60lbs (6,6) 70lbs (6)
Single Arm Dumbbell Extensions => 30lbs (6,6) 35lbs (6)

A decent workout yesterday. I was in an out in about 45 minutes. I had recorded that last week I did 45lb hammers, no way I was doing that today. Maybe a recording error or pre fatigued who knows. Felt pretty good afterwards. By looking at the reps above, I need to add weight to each of the workouts. I'll be switching to a Rep-Range workout next week, maybe two weeks of that then move to my first full shock week.

Still not used to eating 4000 calories a day. I'm around 3000 right now, just still missing meals here and there. Not giving up, I'll get there.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

Rocco32

Hey there buddy. Looking good in here. Nice lifts! The bent rows that hurt your elbow, are you gripping the bar with your thumb wrapped around or just with your fingers with your thumb beside them?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

TheWolf

Hey Rock,
I have my thumb wrapped around the bar, overhand grip. Think a different grip may help? I tried underhanded, but the weight I was using was too much. I wanted to stick with the weight I had on. Not sure how effective the underhand grip is anyway.

How's you elbow doing? Did you solve you're PC problem yet?

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

Rocco32

You can still keep an overhand grip, but don't wrap your thumb around the bar. Does that make sense? Keep it next to your index finger. Make your hands like hooks and think of your arms only as hooks to bring the bar up to your back. When you wrap your thumb around the bar as well, your arms and especially your forearms get brought into the movement more. So it could be placing more stress on your elbow than needed.

My elbow is doing pretty well, thanks for asking. Still seeing the doc but I haven't had to lay off the weights yet so that's a major improvement And sadly no, haven't fixed the PC yet. Money's been having to go to other things right now. Hopefully soon though

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

shutupntra1n

Hi,
I thought I would stop in and lend a post of support after that lovely thread about me (blushing) I wish I was on 65 lbers for DB inclines

TheWolf

I see what you're saying. Hooks. I'll give it a try. Makes sense.

When you do bent rows, were do you bring the bar to? I bring it to about my navel maybe a little higher, not much. Is that right or should it be brought closer to the chest?

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.

Rocco32

I think that's fine Wolf. I usually hit right under my rib cage. The hook concept works with almost all rowing movements too. Like Lat Pulldown, Rows, Pull-ups, etc... It's really helped me and helps focus on the lats more also.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

TheWolf

Tonight's workout. Day one Rep Range

Incline Dumbbell Press => 70# (7,7,7)
Bench Press => 185# (8,8,8) last eight tuff
Flies =>45# (9) 40# (10,11)
Arnolds => 35# (8,8,7)
Bent Lateral => 35# (8,8,8)
Cable Side Lateral => Plate #2 (10,10,10)

Maybe able to move up to 75# on the inclines next time. Tried to start off with 45 on the flies, but seemed too much, so I backed off. Got to go watch the rest of the Yankees game, top of the 14th.

If you can read this, thank a teacher. If you are reading it in English, thank a soldier.