Rocco32

Workout looks good buddy. The thing to keep in mind is you may fall a little short sometimes, but what it comes down to is how push yourself! Did you do your best? Your body of course will fall short for a variety of reasons but you still did awesome and will make great gains if you pushed yourself.

Just needed to say that too you because I know I'm one to always look at numbers and think my w/o was crap if the numbers didn't go up.

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

Thanks for chiming in Rock. That was only my second time inclining the 75s, so I'm happy with that. I just had higher expectations, nothin wrong with that I guess.

I see you have some experience with M1T from your other posts. I'd like to pick your brain sometime about that if you don't mind.

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

TheWolf

Wednesday's workout.

Leg Extension (Cybex) 2x8-10 => Plate # 14 1/2 (8,8,8)
- Last week =>Plate #14 (10,8,8)
Hack Squat 3x10-12 => 130# (12,12,12)
- Last week => 110# (12) 120#(12) 130#(10)
Leg Press 3x12-15 => 340# (12,11,10)
- Last week => 340# (14,11,10)
Seated Leg Curl (Cybex) 2x6-8 => Plate #20 (8,8,7) STACK!!!
- Last week => Plate #19 1/2 (8,8,8)
Stiff legged Dead lift 2x8-10 => SKIPPED
- Last week => 165# (10,8,8)
Single Leg Curl (Cybex) 2x10-12 => SKIPPED
- Last week => Plate #8 1/2 (9,9)
Seated Calf Raise 3x10-12 => SKIPPED
- Last week => 100# (10,10,10)

Last night was an abbreviated session. I got home late from work and the gym closes at 10 p.m. So, I got in what I could. I was able to do the stack on my leg curls! I was psyched about that. My hack weight is creeping up too. I pretty much had all to do to get to 12 in the last set. That tore me up for my leg presses, which suffered a little. Couldn't get the reps I wanted. But it was a decent workout all in all.

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

Rocco32

Good w/o. And you can pick my brain about my experience with M1T anytime.

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

Thanks man. Maybe, I'll send you a PM.

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

TheWolf

Tonight's workout

CG weighted Chin 8,7,6 <---Friggen chins, still just body weight

WG Cable row (Cybex)
Plate #15 X 10 X 1
Plate #15 X 8 X 1
Plate #14.5 X 8 X 1

DB row
55# X 12 X 3 <-----Bump up to 60#

DB Pull-over
50# X 15 X 1
50# X 14 X 1 <----Bump up to 55#

Row Bar
100# X 10 X 1
100# X 9 X 1

Didn't set any world records tonight, but considering I almost stayed home, I had a pretty good night. I'm feeling like I'm getting more control of these movements. My numbers are moving up. Feeling good, can't really say I see a difference yet, not sweatin it yet though.

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

TheWolf

Saturday's workout

Alternating dumbbell curl
45# X 8 X 2

Cable curl
130# X 10 X 2
140# X 10 X 1

Concentration Curl
30# X 10 X 2
30# X 9 X 1

Weighted dip
+35# X 8 X 1
+35# X 7 X 2

Pushdown
150# X 10 X 3 <---------Bump to 160# next time

Kickback
25# X 7 X 1 Too much had to back off
20 # X 10 X 2


Tried to move up on the kickbacks but I couldn't control 25 the way I like so I backed off to 20#. Looks like I can move up to 160# on the pushdowns and move up to 140# or so on the cable curl. Slowly but steady the numbers are moving up.

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

TheWolf

Missed Monday's workout. I decided to brew a batch of beer instead. I had a moment of weakness. So here's tonights workout. Started a power week, first one in a few weeks. Pretty happy with the numbers.


Dumbbell press
85# X 5 X 3 <---PR

Incline Bench Press
Smith 185# X 6 X 1
Smith 185# X 5 X 2

Weighted Dips
45# X 6 X 1
45# X 5 X 1
45# X 4 X 1

Arnolds
45# X 6 X 1 <---PR
45# X 5 X 2

Upright Row
Cable 190# X 6 X 2
Cable 190# X 5 X 1

Cheat Lateral
45# X 5 X 3


Pretty excited about hitting the 85#ers for the first time on the flat bench. They were tough, but I got 3 solid sets of 5 up. Also moved up on the Arnolds to the 45#s for the first time too. My numbers are slowly creeping up, feeling good about things.
Weighed myself tonight after working out, up to 205#. That's a PR for me too! I did just eat before heading to the gym, so I'll have to see if it the weight sticks.

I haven't seen any new posts about the competition, rules, judges, blah blah. All that doesn't really matter to me, just wondering if this is still a competition or just a new place to post journals. Any thoughts....
Again, it really doesn't matter in the end I will post a picture and I am dedicated to make sure it's better than the one out there now.

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

TheWolf

So, I was all pumped up about pressing the 85# DBs for the first time tonight. I'm thinking my weights are moving up. Then I go back to my first post where I did DB presses and I was doing 80s back in AUGUST! I've gone up 5 stinking pounds in 3 and a half months! Needless to say, not a pumped as I was.

I'll live, I just thought I've come farther than I really have.

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

Rocco32

You should be pumped by EVERY increase. And that's not 5 lbs, it's actually 10 lbs. Think about it. And plus your moving into bigger territory if you know what I mean. Soon you'll have the 90's...

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

I guess it is 10 lbs if you look at both DBs together. I feel a little better now, thanks Rock.

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

fantasma62

'Sup Wolf....

Hey, so you joined the competition too ah?
This is going to be lots of fun once I am out of therapy....4 more weeks and I'll be like new....

Glad you got into it....

Have a great day....

-Tony-

HIHT: High Intensity Hybrid Training

TheWolf

Hey Tony,
Looks like you and Rock are on the DL for now. Rest up and get better, you'll be good as new.

I was out of town until just today, so no workouts since Monday!! Pretty disgusted about that. I'll try to get a leg workout in tomorrow, then back to my routine this coming Monday. I was feeling pretty good, but this lay off has me feeling soft.

This competition should be pretty interesting, though there hasn't been much chatter about it lately. I'm pumped and am committed to making some improvements in myself.

Good luck in your rehab and in the competition.

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

Rocco32

Wolf, where are you?!? Hope everything is alright- Miss you here. Hope you have a great Christmas and come back soon.

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've been lurking for a while. The internet security group where I work is trying to justify it's existence. I'm a little hesitant to post while I'm at work. We've been getting emails for the past weeks outlining the accepted use of the internet and ramifications for breaking the rules. Big brother is watching. For Gods sake, since finding this site, I'm in the best shape of my life. Full of energy and healthy. But God forbid I click on a link that takes me to a picture of a scantily clad muscular female butt. They'll have my ass on the sidewalk so fast I wont know what hit me. Plus, with the holidays and traveling out of town for work, I'm sorry to say I've taken the last 3 weeks off .
When I say off I mean off. Diet.....off, workouts....off. Fat.....ON! Feeling a little jiggly lately. But today I vowed to get back off my butt and pick up where I left off. Easy to say, I lost some strength, so I didn't quite pick up where I left off. I'm confident I'll gain that back. Here was tonight's workout. I thought I'd start with a Rep Range week, maybe two before going heavy.

Monday December 27

Incline Dumbbell Press 3x6-8 =>75# (8,6,4)

Bench Press BB 3x8-10 =>185# (8,7,6)

Flies 3x10-12 =>40# (10,10,9)

Arnolds 3x6-8 =>35# (8,6,6)

Bent Lateral 3x8-10 =>30# (8,8,6)

Cable Side Lateral 2x10-12 =>Plate#2 (10,10,10)

Looking back on past weeks these weights or reps are a bit off, but I'll hang in there. I'm fairly disgusted with myself for taking such a break. Three weeks was just too long. Having to worry every time I log on to this site hasn't helped either. Seeing all these motivated people working toward similar goals really helped keep me focused. I don't have any friends who are in to working out so you guys are all I have. Corporate rules are corporate rules and I have to be a good little servant if I want to continue to work for the MAN. So, I have to wait til I get home on my sorry ass dial up and catch up on all you maniacs.

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

Rocco32

Glad to see you. I was afraid you were gone for good. Sorry about the work situation, don't want to push that! Don't sweat the 3 weeks off, it'll be tough for the first few back on track, but having that time off can sometimes motivate you even more and spring you ahead! Good luck and don't worry about strength. You have muscle memory and you'll be past where you were before soon!

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

Three workouts to post.

Wednesday 12/29/04
Leg Extension 2x8-10 => 14 1/2 (8,8,7)
Hack Squat 3x10-12 => 110# (12,10,10)
Leg Press 3x12-15 => 290# (14,14,12)
Seated Leg Curl 2x6-8 => Plate 20 (8,7)
Single Leg Curl 2x10-12 => Plate 8 1/2 (10,10)
Seated Calf Raise 3x10-12 => 100# (10,10)

With the holiday coming up did Saturday and Sunday's workout today

Friday 12/31/04
CG weighted Chin 2x6-8 => 6,5
WG Cable row 2x8-10 => Plate 14 1/2 (8,8)
Dumbbell row 2x10-12 => 55# (11,10)
Pull-over 2x12-15 => 50# (15,15)
Row Machine 2X10 => 90# (10,10)
Pull down 2X10 => Plate 9 (10,9)

Alt dumbbell curl 2x6-8 => 40# (7,6) 35# (7)
Cable curl 2x8-10 => 130# (9,9)
Conc Curl 2x10-12 =>Preacher 50 (8,7)
Weighted dip 3x6-8 => 35# (7,6,4)
Pushdown 2x8-10 => Rope 100# (10,10,9)
Kickback 2x10-12 => Substitute Standing Tri Ext 20# (8,8,8)

No new personal records set today, but it feels good getting back into the routine.

Happy New Year!!!!!

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

fantasma62

Hey Wolf, just passing by to say hello....

I am back fully here as I am now allowed to work out again.....
Anyway, best wishes bud....

-Tony-

HIHT: High Intensity Hybrid Training

TheWolf

It's been a while since I've posted. I posted a while back that they are really cracking down on "acceptable use of the Internet" at work. Not reading and posting while I'm at work has really taken me out of the zone I was in. I'm working out semi-regular, but my diet has suffered. I'm up to about 205#, which in only 3 lbs more then when I was eating "right". but I don't feel it's a real solid 3 pounds. It may be too early to start cutting for this competition, but I feel like I need a change to kick start my butt back in gear. I don't know I'm rambling and a little disgusted with myself.

I took a quick measurement on my arms, they're up to 17" taken today about 2 hours after my workout. I didn't take any other measurements but I know my waist is up too. I'll go take some other measurements right now.......................O.K. just measured, cold

Measurements 01/17/05
205 lbs
Arms => 16 3/4"
Forearm => 14"
Chest => 46"
Thighs => 23"
Calves => 16"
Waist => 36"

Measurements as of 11/06/04 (from a previous post http://www.ironmagazineforums.com/sh...886#post813886)
202 lbs
Forearm 13.5"
Bicep 16"
Chest 45"
Waist 35"
Thighs 22.25" yikes!
Calves 15.25

I've been a little down because I've been missing workouts and my weights and reps are down because of it. Seeing my measurements are up has me excited, not sure how they'll be after I loose some weight, but it looks like I'm making some sort of progress.

I have my workouts posted. I've really only done Rep Range workouts lately. If I can get this week and next week in with solid workouts, I'll switch to a Power week.

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

TheWolf

Here are my last two workouts. I had to go back to back days to make sure I don't miss a workout this week. Next week I'm going to go back to a power week. It's been about about a month and a half since I did a power week, pretty sad.

Wednesday: 01/19/05
Leg Extension - Plate #14 1/2
2X10
Hack Squat 130#
2X12
1X10
Leg Press 290
2X15
1X10
Seated Leg Curl - Plate #20 1/2 (Stack plus a half plate)
1X8
1X7
Seated Calf Raise 130#
2X7

Friday: 01/20/05
CG weighted Chin
7,6,5 (b.w. only)
WG Cable row - Plate 16
1X10
1X8
1X7
Dumbbell row 60#
2X12
1X11
Pull-over 60#
1X13
1X11
1X5 ran out of gas........
Row Machine 90#
2X10
Pull down - Plate #11
1X10
1X8

Saturday's my arm workout, bis and tris. Then back to some heavier weights starting Monday.

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

Rocco32

Hey, welcome back stranger Looks like good w/o's, don't sweat it. And it looks like you've made some good progress with the measurements

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

Thanks Rock, I've been in your journal, looks like your doin alright yourself. Your journal is out of control ....you need your own forum. Seriously though looks good.

Well, Saturday was soccer day for the kids, but I managed to get in a decent workout.

Saturday 01/22/05
Alternating DB curl =>40#
2X8
1X7
Cable curl =>140#
2X10
1X7
Concentration Curl =>30#
2X10
1X6
Weighted dip =>35#
2X8
1X6
Pushdown (Rope) =>110#
1X10
2X8
Kickback =>25#
2X12

Looks like I can bump the weight up on all of these next time around. But, I'm looking forward to a good power week coming up starting Monday. I also have to cut some body fat and get in shape for the end of the IM competition. So, I'll start adding more cardio and go for my first round of "SHOCK".

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

Sapphire

Ohh shock week is my favorite!! VERY humbling! I am still trying to put on a little muscle and start my cut and cardio in about 3 weeks!

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
http://www.ironmagazineforums.com/at...chmentid=17570
http://www.ironmagazineforums.com/at...chmentid=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622

TheWolf

Oh, I'm sure you'll be fine. You have GoPro in your corner.

Today was my first power week in about 7 weeks. Not too bad considering the layoff. The weights are the same, just my reps were a little off.

Monday 1/24/05

Dumbbell press 3X4-6 =>85#
1X6
1X5
1X4
Incline Bench Press 3X4-6 =>185#
1X6
1X5
1X44
Weighted Dips 3X4-6 =>45#
1X5
1X4
1X3
Arnolds 3X4-6 =>45#
1X6
2X5
Upright Row 3X4-6 =>180#
2X6
1X5
Cheat Lateral 3X4-6 =>40#
2X6
1X5

I hit the treadmill for the first time in who knows how long after my workout. I've been so consumed with trying to add weight, I cut out cardio completely. Well....I've never been much of a runner, but I was sucking wind hard about a 1/4 of a mile into my run. I made it for about a 1/2 mile then cut it back to about a 4 mph walk for about another 1/4 mile. Very disgusted with my endurance, but I can handle it.....just another thing to work on. Right now, I'm weighing in at 203.5 pounds, I'll be working on dropping that slowly.

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

Sapphire

I hear you about cutting out cardio to gain size... I am doing the same. I basically just walk on the TM once in a while.

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
http://www.ironmagazineforums.com/at...chmentid=17570
http://www.ironmagazineforums.com/at...chmentid=17638http://www.ironmagazineforums.com/at...chmentid=17567