Pylon

Got home last night, so got to get to the gym today for back/tri's-

deadlifts
90x10 - 2 sets (warm up)
225 x 8
265 x 6
285 x 4
315 x 2
DB Rows - 45lbs, 3x15
Wide pulldown, palms in - 4 sets of 10 - 100, 120x3
v-bar pushdowns, 3 sets of 15 - 150, 200x2
seated french DB press - 60x6, 50x8, 45x10
overhead rope extends - 100x9, 90x10 (3 sets)

I normally don't really feel gassed on back/tri day, but went really well today. I think the added weight on deads got me started right, and it just carried from there. Also got new gloves, which felt great. I used wraps for the first time a couple of weeks ago and intended to get some for today. I ended up with hooks instead, which I REALLY dig. I think I just felt stronger with them. Can't explain why...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

One other thing...I normally avoid doing this, but I caught myself peeking at the weight stack of a couple of kids at least 10 years younger than me (I'm 31) doing the same lift (v-bar pushdowns.) They were doing about the same reps (15), maybe a little less.

Anyway, I try not to compare weights (since I have no idea what they have been doing before that lift or other items that will impact your strength.) Ok, its also because when I started lifting seriously (about 6 months ago) I felt like I was lifting lighter than everyone around me. Again, I know I shouldn't care, but...well, what can I say.

ANYWAY, I see these two guys while doing the v-bar. I was doing the full stack at that point (200lbs) and was feeling pretty strong at that. I glanced over and saw one of the two shaking trying to put down around 50, maybe 60lbs.

Now, I am not saying this to cut on them or anyone else using that weight, and I know I have lifts where I am not very strong yet. But I have to say it gave me a nice ego boost to see I was doing 4 times their lift and not having much trouble with it. It made me realize how far I've come in 6 months. (I remember being really excited about breaking 200 on my squat and 500 on my leg press. Now, my leg press doesn't really get going until I hit 500, and I squat in the mid 200s for 15 rep sets.)

Yup, feels pretty good to see progress in numbers. Now if only I cold get my bench and curl numbers to go up like that...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Archangel

Good W/O!!! I use the hooks too. The only thing is they pinch my fingers sometimes. Always in the middle of a BIG lift, ya know!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

I hear ya!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

I love 'em. I liked the wraps too, but...I don't know...the hooks make me feel stronger.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

No work outs this weekend...having a birthday party for my kid tomorrow, so spending time getting ready for it. And no, I will not be partaking in the ice cream and big cookie. I'll firing up the grill for the party, and plan on at least 8 lbs of chiken breasts. I fully expect plenty of leftovers, I can go without cooking for a day or two.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Archangel

Did I help you on the HIT entry? I was hoping I was clear, but sometimes I can't think and explain to well!!!

Feel free to send some of them there chicken breasts over here!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

Sort of. It sounds pretty intense, but also very time efficient, which is good, since I lift on my lunch hour.

Most of my work has been 3 or 4 sets, bouncing around in reps to keep things changing. I think I'm ready to get into an actual program, and if this one works as well as it seems to, I'll be stoked about it.

I am going to troll around and see if I can find some sample workout lists. If you have any feel free to share...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Archangel

Alternate Uppers and Lowers!!!

Exercises- (1 set to failure,approx. 8-12reps on all upper body, 12-20 on lower body)
UPPER (8-12reps. if more than 12, weight is too light, less than 8, weight is too heavy)
Chest-Incline Bench,Flat DB press,Decline Flyes (3 sets total, all to failure)
Back-Deadlifts,Chins,Bent-over Rows (3 sets total, all to failure)
Delts-Military Presses,Side Laterals,Rear Laterals (3 sets total, all to failure)
Traps-BB Shrugs (1 set total, to failure)
Biceps-BB curls,Seated Incline curls,Hammer curls (3 sets total, all to failure)
Triceps-CG Bench,Skulls,Pushdowns (3 set total, all to failure)

LOWER (12-20 reps. More than 20, too light, less than 12, too heavy)
Squats (1 set to failure)
Leg Press (1 set to failure)
Extensions (1 set to failure)
SLD's (1 set to failure)
Leg curls (1 set to failure)
Calve raises (1 set to failure)

Throw your abs in on either day. I just put exercises I've done, just to give you an idea!!! I always changed the exercises up every 4 weks. So it was 6 workouts each (uppers/Lowers) Alternate uppers and lowers like this:

M-U
W-L
F-U
M-L
W-U
F-L
etc.
No rest, just enough to get to the next exercise, except on squats, wait till you almost get your wind back!!! (Try to get uppers done in about 30 minutes, lowers in about 20)
Hope this helps!!! Let me know
Angel

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

Looks great. Thanks for the tips, arch. I'll probably start in on Monday.

How often were you doing cardio with this? It's time efficient enough that I can throw it in whenever, but it looks like my normal T and Th cardio schedule would work also...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Archangel

I did cardio on tues, thurs. and saturdays!!! No problem, glad I could help. Keep your journal and I'll help out when I can!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

OK, starting a HIT cycle today. I'm pretty stoked about it.

I thought I would try to do better about logging meals and supplements as well.

So, to start, 7am - shake - 3 scoops ON whey, 2 cups low carb FF milk

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

9:30am - 1 c cooked oats w/ scoop protein, 1.5 T peanut butter
supps - 2 x calcimate plus 800
3 x liver supp
multvitamin
flax oil cap - 1000mg
vit E - 1000 I.U.
Twinlab Ripped Fuel Extreme x 2

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

greekblondechic

Hi Pylon!!!! Just saying hello, you look like you're doing great!

I can do it

I WILL be a size 5.

Pylon

It only looks that way because I haven't posted pics.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

11am - Amino Acids 1800 x 3
Off to the gym. Running on Arch's list above for first HIT session. Woohoo!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

First HIT workload-
Incline HS - 70lbsx15(warmup) 160 x 6
flat DB press - 40 x 14
decline HS - 160 x 4
rack pulls - 225 x 12
chins - 9 (w/ 100lb assist)
smith bent over row - 90 x 16
db mil press - 30 x 15
side lat raise - 30 x 8
front lat raise - 20 x 10
BB shrug - 275 x 10
seated incline db curl - 30 x 8
hammer curl - 30 x 7
cg smith press - 90 x 15
db french press - 60 x 8
pushdowns - 105 x 9

Felt good, but I think Friday will be better, since I can tweak the weight a little. I need to go up in wieght on rack pulls, rows, mil press (a lot) and back off of shrugs, incline curl and hammer curls. (I got them moved, but will low ROM.)

I also need to do better on slowing down my lifts and squeezing at the top, but I figure that will also come with practice.

Having lunch now: lg chicken breast (grilled) with 1 c brown rice and 1 c spinach (frozen.) Also putting down 10 g creatine (loading phase) and 5 g l-glutamine.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

3:30pm - 10g creating, 5 g l-glut
Repeat previous meal as well

Did I mention I had new music ready for the new workout? Great stuff loaded up...and my batteries died as soon as I got there. Oh, I carry extras...but had not used them since getting my new player...which uses AAA, not AA, which is what I had.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

5:30 - shake (3 scoops protein, 2.5 c FF low carb milk)
also 2 x calcimate plus 800, 3 x liver supp

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Archangel

Lookin good!!! How did it feel? You'll get better with time Yes sir, you need to squeeze the muscle, really make it work!!! Your only doin one set, make it "COUNT" Damn Brother, shruggin some serious weight there!!!
Keep goin. Legs are Wed. right? How long did it take you? Thats another way to "UP" the intensity. Getting the same amount of work done but in lesser time!!! Lookin' Good

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

I got thru in about 30 minutes. Yeah, the shrugs were a little too heavy, I think. I was able to get movement, but not enough. I'm guessing form is very important on this program too, right?

I think I can drop the shrugs down to 225 for next time and have a much better feel. I left the bar at the same place it was for the rack pulls. When I got it up, I realized I should have used THAT weight for pulls and use my pull weight for shrugs. Live and learn, right?

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Archangel

30 Minutes, thats great!!! Form is more important than weight WAY more important!!! Just like you said Brother, ya live and ya learn!!!
Heres a trick I used to do. When you reach failure, and you know you will not get another rep up in good form. HOLD that last rep as long as you can. Squeeze the muscle until you can't hold it anymore. And let it down slow!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

Almost forgot to post dinner: 1 can tuna w/ pepper & 1 T FF mayo, 1 lg sweet potatio sliced up and roasted. I put down 1 gallon of water at work, so close to 1.5 for the day.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton