Thread: Wolf's Journal

The bad news is I've become a hit and miss poster. The good news is I've been working out regularly and keeping a log. So here's what I've been up to this week. This was my first shock week so, some of the lifts I've never done before, so I need to tweak the weights a little.

Monday:
Cable crossover/incline smith press (SS) =>80#/165#
1X10/10
1X10/8
Incline flies/dips (SS) =>40#/B.W+24#
1X10/6
1X10/9 just body weight
Seated machine press (DS) (substituted flat bench) =>165#
1X10
1x8
Cable side lateral/hammer machine (SS) =>50#/#9 Plate
1X10/9
1X10/8
Reverse pec deck/wg upright row =>40#/140#
1X10/10
1X8/10
Cable front raise (DS) =>80#,70#
1X10
1X10

During the workout, I didn't think much of the volume. What I had copied from this site had me only doing 2 sets of each exercise. When I woke up the next morning my chest felt more sore than ever before. I know I'll get killed for saying it really hit my "inner" chest, but I've never felt any soreness in that area of my chest before. I've never done cross-overs before, I think I have to credit those for hitting my chest like that. I'll be mixing in x-overs during other weeks too.

Wednesday:
Leg Extension/Front squat (SS) =>Plate#12/145#
1X10/10
1X9/9
Leg extensions/Leg Press (SS) =>Plate#11/320#
1X9/10
1X8/10
Lunge (DS) =>Just the bar
My legs were burning, glad to just get the bar moving. Maybe I didn't rest enough before.
Seated leg curl (DS) =>Plate#20,19
1X10
1X9
Single Leg curl(DS) =>Plate#9,8
1X9
1X9

I wasn't questioning the volume during this workout. My legs were burning from the beginning. I was supposed to do 2X10 for Lunges. Now does that mean 10X for each leg, so 20 total! I hit about 13 and had to stop with no weight on the bar. Walking down the steps of the gym to my car was difficult.

Friday:
Pullover/WG Pull down (SS) =>50#/Plate #13
1X10/10
1X10/9
Stiff arm pull down/reverse grip bent row (SS) =>90#/89#
1X10/10
1X10/10 First time doing both, could add more next time.
CG Pulley row (DS) =>Plate #14, 13.5
1X10
1X9

Just got home from this workout. Again, the volume didn't seem like enough. I want to go back to some old posts and see if I can add a one or two more lifts. I did experiment with some bent arm pullovers with an e-z curl bar and 55#. I'll have to see how I feel tomorrow.

Weight is still around 201. I haven't added any cardio yet, got to get moving on that.

That's it for now.

I've misses quite a few posts. I did two weeks of shock and in need of a break from that. Monday I started a power week. It's been 3 or 4 weeks so I didn't know what to expect.


Monday 02/22/04

BD Press =>85#
1X6
1X5
1X4
Incline Press (Smith) => 185#
2X6
1X5
Dips +45#
3X6
Arnolds => 45#
3X6
Upright Row (Cable) => 185#
3X6
Side Lateral (cable) =>50#
2X6
1X5

Felt a little week on the DB presses on the first set, it was a struggle. Even though I only got 5 the second set, I felt more comfortable. Everything else was fine. I need to add on to my dips, arnolds and upright rows. I feel pretty good, just wish I was dropping more fat. We'll see, only 12 more days left till this thing is over.

Tomorrow is leg day starting to become my favorite.

Two weeks doing SHOCK week and Leg day becoming your fav?!?! Your becoming SICK buddy LOL Looks like your doing great in here

Thanks for checking in Rock. I'm hanging in there. I think Sapphire said it best, the shock weeks were "humbling".

Looks like you really found your grove with your new "Funky" training. You're moving some very serious weights. Your SLDL's blow my mind. Good for you, very inspiring.

Wolf, I definitely loved P/RR/S. Of all the weeks, Shock week was a very humbling experience along with painful and draining. Every time I finished, I was drained of all energy and strength, but the results come quickly.
...and you have my beautiful coach Cyndi helping you out? You've got it made.....

Cindy just checked in once to see what was going on and told me about her first experience with the shock portion of the program. I'm not working with her, not that I'd turn her down.

Originally Posted by TheWolf

Cindy just checked in once to see what was going on and told me about her first experience with the shock portion of the program. I'm not working with her, not that I'd turn her down.

Believe me, she'll be checking on you to see how you're doing.....

Here's what's become my normal weekly post.

2/23/2005
Squats => 265#
1X6
1X5
1X4
Leg Press =>450# PR
3X6
Leg Extension => Plate#16
2X6
1X5
Seated Leg Curl => Plate#21
3X6
Stiff legged Dead lift =>186#
3X6
Calf raises seated >150#
3X6
Calf raises (Hack) => Plate#17
3X6

2/25/2005
Rack Dead lift =>295#
3X6
Bent Row =>185#
3X6
CG Chins
2X6
1X5
CG Seated Row (Cybex) =Plate#17
2X6
1X5


2/26/2005
Barbell Curl =>105#
2X6
1X5
Preacher Curl =>60# on the EZ Curl Bar
2X6
1X5
Hammer Curl =>45#
3X6
CG Bench Press =>225#
2X6
1X5
Skull Crushers =>70# on EZ Curl
3X6
Standing One Arm DB Extensions =>35#
2X6
1X5

2/28/2005
Dumbbell press =>85#
1X6
1X5
1X4
Incline Bench Press =>185#
1X6
2X4
Weighted Dips +45#
2X6
1X5
Arnolds =>45#
2X6
1X5
Upright Row (Cable) =>190#
1X6
2X5
Side Cable lateral =>50#
2X6
1X5

I may be slacking on my posts, but I'm staying pretty steady with hitting the gym. I've been sticking with the P/RR/S program since beginning this journal. I'm thinking it may be time for a change, either in my approach to the program or trying a new program. Any thoughts would be appreciated.

Hey, nice w/o's! Looks like some of your numbers have gone up

Originally Posted by rock4832

Hey, nice w/o's! Looks like some of your numbers have gone up

Thanks Rock, some more than others, but seeing some progress.


Wednesday was a heavy leg day. They gym was full of boneheads for some reason. Normally I start with squats, but both the rack and smith machine were being "used". So I started with leg presses. I thought was ready to move up to 470, but after a few warm ups I didn't feel it, so I went with 450 again, last week that was a new best for me and I go it 3 times for 6 reps each. Maybe not squatting first had something to do with it.


Leg Press =>450# Little disappointed, that I was ready for more.
2X6
1X5
Leg Extension =>Plate#16
2X6
1X5
Seated Leg Curl=>21 Maxed out here. Need something new
3X6
Stiff legged Dead lift =>205# Finally moved up on these! Felt good.
3X5
Calf raises seated =>150#
2X6
1X5
Calf raises(Hack) => Plate#17
3X6
Squats =>185# All the way to the floor.
1X6
2X5

I did squats after the gym cleared. I was spent, so I went lighter than I would have liked.
My gym only has a Cybex machine for leg curls and I've been doing the stack plus two half plates for the last few weeks. What else is there that I can do isolate my hammies? I guess I could grab all the half plates from the other machines. I'm already using two 1/2 plates.

Tonight's back workout. Still in a power week.

Rack Dead lift =>295#
2X6
1X5
315# PR
1X4
Bent Row =>185# (Overhand grip)
3X6
Bent Row => 155# (Underhand grip)
3X6
Close Grip Chin
6,5,4
CG Seated Row (cybex) =>Plate#17
1X6
1X5
1X4

Good w/o's! Nice job on the Dead

Does your gym have lying leg curl? I always like that better than sitting anyway. If not maybe you want to do your SLDL first and go heavier and slow to really hit the hammies and hopefully by the time you get to sitting leg curls you'll be more burnt out and do less weight.

Hey Rock,
No, my gym only has the sitting leg curl machine, but trying the SLDLs first and going heavy are a good idea. I'll give that a try. I'll also keep adding the 1/2 plates to the stack too. Don't get me wrong, I don't have massive legs, but I need to keep pushing limits.