Pylon

Wednesday - Lower body HIT work
Squats - 135x15, 2 sets (warm-up), 275, 9 reps (could have done more I think, but am still adjusting to the style)
SLD - 135, 20 reps (felt these a lot in my lower back on the last few. New lift for me, so may be a form issue...needs more weight as well)
Leg Press - 540 x 12 + 10 sec hold (yowzer!)
Extends - 150 x 7 + 5 sec hold
Curls - 150 x 12 + 5 sec hold
Calf Raise - 100 x 14
Machine crunch - 100 x 12

Overall, good workout. I found it to be easier to work with the style than Monday. Kept reps slow, good form, squeezing at the top.

Food so far - shake (3 scoops in 2 cups), 1 c oats w/ 1 scoop protein, lunch of 1 chik breast, 1 c brown rice, 1 c mixed veg (broc, caul, carrot) + supps

"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

Adjusting well I see!!! SLD's, those can be tricky. Are you REALLY concentrating on squeezing your glutes and hams to move the weight? Thats a good way to take the strain off of your back!!! Glad to hear your taking a liking to it!!! Keep goin' Brother!!!
Lookin' Damn GOOD!!!

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

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

Cold Iron

What part of the lift are you doing a 10s hold?

Pylon

Just short of lockout, so I have max tension and contraction, allowing for good squeeze.

"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

Choked down 2 chik breast, a sweet potato, 1 c. steamed broc and a couple of grilled mushroom caps for dinner. I am trying to come in around 2500 cals each day (cutting, at about 285 right now), and had a bit to make up at dinner. So stuffed...

"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

Kimber

Pylon--you've been doing great the last couple weeks! Your leg press is amazing!

Ever had a "slinger" at the Courtesy Diner? I think its off of MacAusland? One of those things you could never eat sober! But when you're drunk its oh so yummy

“Speaking generally, All parts of the body which have a function, if used in moderation and exercised in labors to which each is accustomed, become healthy and well developed and age slowly. But, if unused and left idle, they come liable to disease, defective in growth and age quickly.”-- 370B.C. Hypocrites

Pylon

Cardio day.

Trying the maxOT style...

Did 4 warm up minutes at level 3, 16 at level 8. Get 9.6 miles, 333 cal.

Food...shake, oats, protein...lunch is chicken, veg and rice...starting to get deja vu...

Headed on the road for the next two days. This should be a challenge. I'm packing everything I can to go with, and I got hooked up with a number of a gym in Buckhead, GA run by a friend of a trainer at my gym. I should have time to lift tomorrow, so I'm packing accordingly.

"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

Go For it!!! MaxOT is a isn't it? Feels good though once your done!!!

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

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

Pylon

Thanks Kimber. I managed to get 900lbs up a couple of times, but with less that full stretch down. I had to scale it back for HIT, but it feels good to have to go searching for plates when I do them.

Yes, I have had a slinger, though only once or twice. They stay with you for quite some time. (In case someone out there is interested, it is a hamburger with cheese, no bun...plus an egg...and I think hash browns...covered in chili. Yikes.)

How are you so familiar with them? Are you from the Loo?

"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

Oh yeah! I was still mopping myself down after my shower and an hour of downtime. It definitley kicks things up a bit.

So, sitting in the airport in Memphis, desperate for food. I packed a chicken/rice/veg bowl that I ate around 3. Come 5:30 I was starving. I think my metabolism is without question cranked up. I ended up stopping at a fast food place called Backyard Burger. (Here comes the dorky part.) I got the grilled chicken salad, no dressing, a grilled chicken sandwich, plain, and lots of mustard. (I started putting it on broccoli a while back, now it is the only thing I put on salads I love it!) Anyway, they of course did not have nutri values for anything, so (dork alert) I stopped and logged on to their website before I started eating and checked out what I bought. (It's OK, so it's gone now.) I still have @200 cals to eat later tonight. Will probably find a GNC or mega-mart to buy a shake or two to get me through.

Did I mention getting stopped by airport security because of my carry-on bag. What a great time. Try explaining to some sedentary, small minded, mean spirited chowderhead what lifting hooks are, and why you wont kill anyone with them. Good times.

"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

Kimber

Yea, I saw the 900...very impressive!

I lived in STL for 4 years...moved away about a year ago. Loved it there! Somehow always ended up with slingers after a night on the town....ahh the good ol' days.

“Speaking generally, All parts of the body which have a function, if used in moderation and exercised in labors to which each is accustomed, become healthy and well developed and age slowly. But, if unused and left idle, they come liable to disease, defective in growth and age quickly.”-- 370B.C. Hypocrites

Pylon

Move? Why would anyone want to move? I mean, unless you have alergies...or don't care for the crime rate...or poor schools...um...so where did you go?

"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

OMG Slingers!!! Havn't had one of those in years, but Oh do I remember them

Pylon, I can just see you explaining lifting hooks

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

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

Kimber

Finished school and people started talking about "getting a real job" so I moved up in the world....well, north anyway...I live in South Dakota....for now. I loved STL...always great music somewhere, great bars, stuff to do.... did I mention I live in S. Dakota?

Slingers---breakfast of champions!

“Speaking generally, All parts of the body which have a function, if used in moderation and exercised in labors to which each is accustomed, become healthy and well developed and age slowly. But, if unused and left idle, they come liable to disease, defective in growth and age quickly.”-- 370B.C. Hypocrites

Pylon

Yah, maybe...but that is one competition I want NOTHING to do with!

"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

There are no words to express how pissed off I am right now.

I could live with not arriving in Atlanta until 1AM. I can get over the creepy desk guy who said he knew me (he did not) and made sure I knew he was only working two jobs by choice. I can even forget about being put in a smoking room, causing me to wake up twice being sure Death Himself was knocking on the door, wanting in, insisting the room was his, but he had forgotten his key. But then came the final straw.

I was getting dressed this morning and opened my bag to get clothes and stuff out.

THE ASSCLOWN SECURITY GUARD AT THE AIRPORT ONLY REPACKED ONE OF MY HOOKS!!! AARRRGGHHH!!!

"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

OK, I got some of my anger out at the gym. Found a spot near my hotel, got my work done quick and hustled over for upper hit day. (Of course, I didn't have my hooks, which didn't help. Also, they didn't sell pro shop items except raquetball, and they just tossed the lost and found box yesterday, which had 3 or 4 sets of wraps in it. Arrgh! )

Anyway...

Incline HS - 140, 7 reps + 10 sec hold
Flat DB - 40, 8 + 10
Decline HS - 140, 7
Rack Pull - 275, 8 (could have done more with wraps...)
Smith row - 110, 13 (again, no wraps)
DB mil press - 45, 15
Side lat raise - 20, 8
Front raise - 20, 8
Shrugs - 225, 8 + 10 (yup...needed my hooks here too)
BB curl - 70, 15 + 10
incline DB curl - 25, 7 + 10
hammer curl - 20, 8 + 5
CG smith press - 110, 8 + 10
DB french press - 60, 8
pushdown - 110, 14 + 10

Felt great! I was completely gassed by the end, but took in 5 minutes in the sauna and 3 in the whirlpool, which felt even better. I love HIT. It brings my whole workout up a notch, no question. Sighting in my weights has helped too. Now I look forward to watching the numbers go up.

I'm thinking when I can get to 12 reps is when to add wieght, right?

Oh yeah, food has been a challenge, but I've been OK. Between some pre-packed EAS shakes, hard boiled eggs (the Waffle House gang was NOT amused by this request) and some decent wraps (one chicken, one shrimp, both with rice, some beans, and greenery...one post workout, one 3 hours later) I managed to stay OK. The only problem is my carbs and protein are both at about 42% of calories. When I get to memphis (layover) I'm going to pick up 3 grilled chik sandwhiches and ditch the buns. That should just about cover me for the day.

Did I mention I am really digging HIT?

"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

Pylon my Brother, Lookin outstanding!!! Sucks about your hooks But hey, ya went on and dominated anyway Thats when I added weight, when I got to 12 reps I'm glad you love HIT, It can be very beneficial if done right!!! And from the looks of it, your doin it right
Keep on keepin on!!!

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

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

Pylon

Not much happening today. Had a birthday party (1 week laste) for my kid, so no w/o. I want to get in a cardio session (OK, "want" is a strong word) either tonite or in the morning before the game. Good news...lots more grilled chicken left. Hooray!

"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

Day's end...not great, but not a total loss either.

Had the boy's birthday party today. I loosened up a bit, eating my chicken on a BUN with CHEESE! Also regular veggies, some baked beans (I made them, and can attest they are not the best thing in the world for you...just the best thing in the world.) I did eat cookie and ice cream (we went big cookie instead of cake), but stuck to a piece w/o icing.

Then the worst part...I jokingly told my wife to order pizza for dinner. (We have lots of grilled food left.) She decided it was a good idea. (She is no help to me at all.) I managed to get a small pizza (instead of large, so no leftovers) and got grilled chicken and mushrooms on my half. Not too bad.

Got in my cardio tonight as well, since I doubt I do it tomorrow before the game. I like the MaxOT style. It gets me wiped out in half the time I used to take. (I'm down to one game of NFL Blitz with a little time left over instead of 3.) Finished the day off with a little protien pudding before bed.

I am going to try to get some pics together tomorrow to post. One good thing about having everyone over are all the complements I got on how good I look. (My wife's sisters all cornered my in the kitchen to find out "what kind of diet" I was on. I told them "Lots of iron. Lots and lots of iron.")

"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

Chicken, did I hear chicken?

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

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

Archangel

I really like the MaxOT cardio also Brother Can't wait to see some pics Man you keep it up your gonna make me wanna go back to HIT

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

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

Pylon

Managed to get thru the SB without crashing my diet. I ate at home and only ran out for the 1st half. My kid has been sick with the flu, so I didn't want to be out very long. Overall, a pretty good weekend considering a big football game AND a birthday party. Loooking forward to HITting legs tomorrow...

"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