Rooster's Log

Burner02 · 05-22-2009, 07:14 AM

Camp Phoenix, Kabul.
Home sweet hell.

I do things a little off from what a lot of good people here suggest...as because of my schedule/time constraints.

I do one major body part a day.
But, I put bis in with my chest.
I also have tendonitis in my bis,so don't do much direct work with them to begin with.

I do tris with my delts. If you ever pop into my journal, you'll see that I compound my delts and tris.
I think it works for me.
I'd like to do a different work out scheme from time to time, but I rest and do personal things on my days off (not consecutive) and lift my work days:
3 days on, day off, two days on, day off...repeat.
It works for me.

I didn't read far enough back into your log to see that you do the bigger lifts for the arms. Sorry.

Heh...as soon as you mentioned moving from down town into a house...it reminded me of an ex who was dating dating a guy who lives somewhere in your area...and bought a house...

RoosterTX · 05-22-2009, 10:02 AM

Quote:

Originally Posted by Burner02

Camp Phoenix, Kabul.
Home sweet hell.

I do things a little off from what a lot of good people here suggest...as because of my schedule/time constraints.

I do one major body part a day.
But, I put bis in with my chest.
I also have tendonitis in my bis,so don't do much direct work with them to begin with.

I do tris with my delts. If you ever pop into my journal, you'll see that I compound my delts and tris.
I think it works for me.
I'd like to do a different work out scheme from time to time, but I rest and do personal things on my days off (not consecutive) and lift my work days:
3 days on, day off, two days on, day off...repeat.
It works for me.

I didn't read far enough back into your log to see that you do the bigger lifts for the arms. Sorry.

Heh...as soon as you mentioned moving from down town into a house...it reminded me of an ex who was dating dating a guy who lives somewhere in your area...and bought a house...

I'll definitely go check out your log. I was Depped into the Navy and got Med DQ'd because I herniated a disc training while waiting to ship, it's in an old thread somewhere.

Burner02 · 05-22-2009, 10:53 PM

we have Navy here. One of my dumb jokes is to ask them where they park their boats...

RoosterTX · 05-23-2009, 01:18 AM

Quote:

Originally Posted by Burner02

we have Navy here. One of my dumb jokes is to ask them where they park their boats...

That's what the SWCC boys are for

RoosterTX · 05-27-2009, 01:53 PM

I'm Lazy:

Warm-up 1000meter CSS: 24:15

05-23-09

Hang Clean Press
5/155 5/155 3/155 3/155

DIPS
5/45, 5/45, 5/45, 5/45

BB Curls
5/85, 4/85, 4/90, 4/90

Corner Bar Press
10/60, 10/60, 10/60, 10/60

Hammer Curl
10/32.5, 10/32.5, 10/32.5

CG Bench press
8/145, 8/145, 8/145

Chins Palms facing each other
14/BW, 10/BW, 9/BW

Side Laterals
13/20, 11/22.5, 12/22.5

Trip Push down Rope
14/100, 11/100, 10/100

RoosterTX · 05-27-2009, 01:57 PM

05-25-09

Took Sunday off.

Monday:

3 mile boots and pants run. ( I think I remember why I hate running in boots and pants)

22:37

4 Sets

10 Wide Gip pull ups
15 push-ups

RoosterTX · 05-27-2009, 02:09 PM

05-26-2009

Moved to Built's split. We will see how it goes. Liked Day 1, need to eat more, I'm getting in cals but my workouts are so late that I only get one meal in before sleep and I woke up feeling drained and weak.

BP 5X5
5/185, 5/185, 5/185, 4/185, 3/185

Motorcycle Rows 5X5

got in two sets then someone took the squat rack while I was in the head. I'm okay with that. Switched to Single Arm Standing Cable Row
5/130, 5/140, 5/140

DB Incline Press
8/70, 8/70, 8/70

Reverse Cross Cable Ext. (I added this not on your split)
8/50, 8/50, 8/50

Flyes Seated cable
12/60, 12/70, 11/70

Alternating DB Curl
5/42.5, 5/40, 5/37.5, 5/37.5

Superset 3 sets 1min RIIncline DB curl+Close Grip Pull downs
DB=25lbs, Pull Down=120

good cool down stretch.

Lunch cardio:

8 sets of swim sprint with CSS: 40sec on 80sec off

Whatsaroid? · 05-27-2009, 03:38 PM

Even on youre lazy/tired days I still think your doing a great job I love that you do hand clean presses I love those and might do some tonight. Keep it up

RoosterTX · 05-27-2009, 09:11 PM

Thanks Whatsaroid.

05/27/2009

Today was a prime example of why you shouldn't do intervals on a treadmill. First the one's at my gym only go up to 12.5mph, and as I was running at that speed I noticed that after about 15 seconds when my foot would plant the belt would press into the treadmill effectively stopping it for a split second. Needless to say this is not good, I almost ate shit. I did manage to get in 4 intervals 1 minute at 12.5 then walk at 3 until my HR returned to 120.

Squats 5X6 Tempo 3down 1 pause 0up
6/185, 6/185, 6/185, 6/185, 6/185 (go heavier next time)

Lateral Lunge 3X8
8/95, 8/85, had to cut third set tweak in right quad bottom at knee cap.

SHELC 3X12
3X12 (Is there a way to add weight?)

Hammer Curl+Rope Pulldown 12/8/6 *2
HC=30lbs
Press= 110/120/140

**Built** · 05-27-2009, 11:35 PM

Try side by side treadmills. Set the slow one at a walk, about 3.5-4 MPH.

Straddle the treadmill you're going to sprint on, grab the handles, and lower yourself onto it, already running.

RoosterTX · 05-27-2009, 11:44 PM

Quote:

Originally Posted by Built

Try side by side treadmills. Set the slow one at a walk, about 3.5-4 MPH.

Straddle the treadmill you're going to sprint on, grab the handles, and lower yourself onto it, already running.

Yeah the problem wasn't slowing down, the had a stuttering problem while I was running at 12.5mph.

**Built** · 05-28-2009, 12:21 AM

You need better treadmills. LOL!

Burner02 · 05-29-2009, 01:30 AM

Quote:

Originally Posted by RoosterTX

05-25-09

Took Sunday off.

Monday:

3 mile boots and pants run. ( I think I remember why I hate running in boots and pants)

22:37

4 Sets

10 Wide Gip pull ups
15 push-ups

nice time

RoosterTX · 05-29-2009, 11:14 PM

05-29-09

Built to Split day 3

5X5 Chins weighted 1 up 1 pause 2 down
5/45, 5/55, 4/60, 5/55, 5/45

Pull-ups Shoulder Width Overhand Grip
8/BW, 7/25, 8/BW

Alternating Single Arm Lat Pull down
8/90 This seated excersise aggrevated my back so I switched to:

Paralell grip chins
12/BW, 12/BW

Hang Clean Press 5X5
5/135, 5/135, 4/155, 3/170, 5/135

Olympic Bar Corner Press 3X8
7/80, 8/70, 8/70

Military Presses+Side Lats superset 3X12
Mili: 65,85,85
Side:25,20,15

3 sets DB foream twists 12 reps at 25

Stretch cool down

AM:Interval swims 8 reps, all out 40 seconds, rest 80 seconds. As always CSS.

Felt good and worked after todays lift. Went directly to a bbq and ate 4 burgers (3 patties one bun, a chicken breast, an avacado, two slices cheese, and lots of fruit salad)

**Built** · 05-29-2009, 11:26 PM

burgers and avocado are the SHIT.

Glad you liked the workout.

RoosterTX · 05-29-2009, 11:54 PM

Quote:

Originally Posted by Built

burgers and avocado are the SHIT.

Glad you liked the workout.

Agreed,

So listen could you describe your postioning for OLY bar corner press?

I feel like I am leaning slightly forward, trying to keep my elbow close to my body. I feel a good deal of core stabilization.

Also you'll notice I didn't make 5 reps on every set in the 5X5 excersises. I'm trying to push the weight up. Assuming that's part of the gameplan.

**Built** · 05-30-2009, 02:28 AM

Corner presses - yep, that sounds right. I lead with my right when I push right. Hubby does it the other way and we each think the other is wrong.

Re the weights - you'll have to fiddle with it a bit to find how you like to do it. I tend to back this off and finish all reps, but not always. Don't be afraid to do 4x6-7, or even 3x8 for the heavy compound instead of 5x5 from time to time.

RoosterTX · 06-02-2009, 09:41 AM

BP 5X5
5/185, 5/185, 5/185, 4+(1 neg)/195, 1/205 + 4/185

Single Arm Standing Cable Rows 5X5
5/130, 5/130, 5/130, 5/130, 5/130

DB INCLINE PRESS
8/65, 8/65, 8/60

Reverse Cross Cable Ext.
7/60, 8/50, 8/50

Flyes Seated cable
20/60, 20/60, 16/60

Alternating DB Curl
5/40, 5/40, 5/40, 5/40

Superset 3 sets 1min RIIncline DB curl+Close Grip Pull downs 8/12 reps
DB=20lbs, Pull Down=130

good cool down stretch.

Lunch cardio:

5 sets of swim sprint with CSS: 50sec on 90sec off

RoosterTX · 06-03-2009, 10:20 AM

06-02-09

legs quad dominant

sprint work 30 seconds on 60off. 12.5mph/3.5mph. Well I found a treadmill at the gym that doesn't suck. I always run the incline at 1.5. Anyway did six intervals.

Squats 3down/1pause/0up
5/225, 5/225, 5/225, 5/225, 4/225, 4/225, 2/275

Side lunges: I was gased, really gased, no side lunges today

SHELC
3X12

Next week I may go a bit lighter.

RoosterTX · 06-06-2009, 02:56 PM

6-4-09

5X5 Chins
5/45, 5/45, 5/55, 4/55, 5/45

Hang Clean Press
7/135, 6/135, 6/135, 6/135

Pull ups Overhand
8/BW, 8/BW, 8/BW

Corner Press
8/70, 8/70, 8/70

Palms Paralell Chins
12/BW, 11/BW, 8/BW

Rotator Cuff Internal and External+Side lats 3X12

RC(Cable)=35
Side Lats=20

Lunch Interval Swim 4 40sec on/80sec off

RoosterTX · 06-06-2009, 02:59 PM

06-05-09

DB Step ups 6X5
50lbs all sets

Glute-Ham ext 3X10
BW all sets

Leg curls 2X20
120 all sets

Triceps

5X5 CG bench
5/155, 5/135, 5/135, 5/135, 5/135

Skull Crushers 2X8
90lbs all sets

**Built** · 06-06-2009, 06:05 PM

How you liking the sprints, now that you found non-suckage on a machine?

I'm doing more sprinting this year myself. I really like it!

**P-funk** · 06-06-2009, 06:12 PM

How is the back holding up?

patrick

RoosterTX · 06-06-2009, 08:21 PM

Hey ya'll thanks for checking in.

Built and P-Funk-

I love sprints. I need to make a concerted effort to find more time in which to be active. Working 50+ hours a week at a computer terminal, one-two hours a day of weights isn't a good balance. For mental health (sanity) I would like to find different HIIT excersises. I'm thinking jumprope, rowing is out or that would be a great fit, maybe just doing sprints outside more often. Starting to incorporate yoga back in, which I hope will help with recovery. Back is feeling much better, I wish I didn't have to sit so much.

I am quite grateful to you both for all of your help through this process. I'm liking the Built split I am on right now, although I want to talk about arms if I don't see some improvement on my arms (I'm doing baby got biceps, and a modified version of that format for tris 5X5 CG bench, 3X8 skull crushers, Cable kickback+ez bar close grip press lighter load, all rep ranges the same). I really think the shoulder module is crafty.

P, you were really on point about getting away from seated excersises, my back has felt so much better since I gave up on seated movements and deadlifts.

One a side note, an idividual who had helped me with soft tissue work (he uses a protocol call MAT therapy), had told me about an online venture of which he was a part that served as a subscription based journal of sorts for phyiscal therapy and personal training. He said the function he serves for the orgainzation is evaluating research submissions for publication on their site. I am assuming that the site compensates their sources in some form, but whether its upfront lump sums or royalty I'm not sure. I know you both publish material, take a look at the site its Personal Training on the Net, and let me know if it seems like something you might want publish on and I can pass you the contact info of my contact there.

Finally, I've moved into a new place with a fully functioning cookable kitchen, and so life has become so much more pleasant.

**P-funk** · 06-07-2009, 12:29 PM

Yes, I know of MAT. I have taken one of their courses.

I am familiar with PT on the Net. I have never tried to get anything published by them but I know several of their authors.

patrick

**Built** · 06-07-2009, 07:37 PM

I'm so glad you're feeling better about your training! Sprinting is the SHIT. I'm enjoying my sprinting very much this year - can't wait to get back up to the track at SFU. Like you, I will never go back to seated pressing work. Switching over, I felt like a little girl for a few weeks, but I soon adapted and I feel a lot more power now when I do these lifts standing.

Patrick, get your stuff on that site. You write really good information, and it's good to see you getting more of it out there.

Burner02 · 06-07-2009, 09:58 PM

Did I read right? you like standing Mil presses better than sitting?

I've been threatening to do sprint work myself...figure its a better way to burn off my accumulated 'ben and jerries' without losing too much hard-earned muscle..

I hear you about the job...I sit at this help desk 12 hours a day, 60 hours a week...

RoosterTX · 06-10-2009, 12:50 PM

06-08-09

BP 5X5
6/175, 5/185, 5/185, 5/185, 4/185

Single Arm Standing Cable Rows 5X5
5/130, 7/110, 8/110, 5/130

DB INCLINE PRESS
8/70, 7/70, 9/60

Reverse Cross Cable Ext.
10/50, 11/50, 12/50

Flyes Standing cable
12/50, 14/50, 14/50

Alternating DB Curl
4/40, 4/40, 4/40

Super Set EZ bar Curl (ten reps) + Close Grip pull down (10rps)
3 sets EZ bar + 50lbs
Pull downs 130lbs

SS Tri Push-downs (12) + Forearm DB twists (15)
3 sets Tri-120lbs
DB-20lbs

So I mixed up the rep range a bit, and added more volume on arms...

Lunch 6 sets of 100m intervals 2minRI

RoosterTX · 06-10-2009, 12:53 PM

06-09-09

Squats 3down/1 pause/0 up
7/135, 6/225, 6/275, 6/275

Split Squats DB
8/35, 8/35, 8/35

SHELC
3X12

No sprinting today

RoosterTX · 06-22-2009, 01:46 PM

Taken the past two weeks off.

Been doing BW and low weight high rep workouts.

05-22-2009, 07:14 AM	#31
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	Camp Phoenix, Kabul. Home sweet hell. I do things a little off from what a lot of good people here suggest...as because of my schedule/time constraints. I do one major body part a day. But, I put bis in with my chest. I also have tendonitis in my bis,so don't do much direct work with them to begin with. I do tris with my delts. If you ever pop into my journal, you'll see that I compound my delts and tris. I think it works for me. I'd like to do a different work out scheme from time to time, but I rest and do personal things on my days off (not consecutive) and lift my work days: 3 days on, day off, two days on, day off...repeat. It works for me. I didn't read far enough back into your log to see that you do the bigger lifts for the arms. Sorry. Heh...as soon as you mentioned moving from down town into a house...it reminded me of an ex who was dating dating a guy who lives somewhere in your area...and bought a house... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

05-22-2009, 10:53 PM	#33
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	we have Navy here. One of my dumb jokes is to ask them where they park their boats... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

05-27-2009, 03:38 PM	#38
Whatsaroid? IronMagLabs Rep Elite Member Join Date: Apr 2009 Location: Santa Monica Ca Posts: 163 Photos: 3	Even on youre lazy/tired days I still think your doing a great job I love that you do hand clean presses I love those and might do some tonight. Keep it up IRONMAGLABS INC. www.IronMagLabs.com Quality Supplements For Bodybuilders; By Bodybuilders! Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

05-27-2009, 11:35 PM	#40
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Try side by side treadmills. Set the slow one at a walk, about 3.5-4 MPH. Straddle the treadmill you're going to sprint on, grab the handles, and lower yourself onto it, already running. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-28-2009, 12:21 AM	#42
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	You need better treadmills. LOL! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-27-2009, 01:53 PM	#35
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	I'm Lazy: Warm-up 1000meter CSS: 24:15 05-23-09 Hang Clean Press 5/155 5/155 3/155 3/155 DIPS 5/45, 5/45, 5/45, 5/45 BB Curls 5/85, 4/85, 4/90, 4/90 Corner Bar Press 10/60, 10/60, 10/60, 10/60 Hammer Curl 10/32.5, 10/32.5, 10/32.5 CG Bench press 8/145, 8/145, 8/145 Chins Palms facing each other 14/BW, 10/BW, 9/BW Side Laterals 13/20, 11/22.5, 12/22.5 Trip Push down Rope 14/100, 11/100, 10/100

05-27-2009, 01:57 PM	#36
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	05-25-09 Took Sunday off. Monday: 3 mile boots and pants run. ( I think I remember why I hate running in boots and pants) 22:37 4 Sets 10 Wide Gip pull ups 15 push-ups

05-27-2009, 02:09 PM	#37
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	05-26-2009 Moved to Built's split. We will see how it goes. Liked Day 1, need to eat more, I'm getting in cals but my workouts are so late that I only get one meal in before sleep and I woke up feeling drained and weak. BP 5X5 5/185, 5/185, 5/185, 4/185, 3/185 Motorcycle Rows 5X5 got in two sets then someone took the squat rack while I was in the head. I'm okay with that. Switched to Single Arm Standing Cable Row 5/130, 5/140, 5/140 DB Incline Press 8/70, 8/70, 8/70 Reverse Cross Cable Ext. (I added this not on your split) 8/50, 8/50, 8/50 Flyes Seated cable 12/60, 12/70, 11/70 Alternating DB Curl 5/42.5, 5/40, 5/37.5, 5/37.5 Superset 3 sets 1min RIIncline DB curl+Close Grip Pull downs DB=25lbs, Pull Down=120 good cool down stretch. Lunch cardio: 8 sets of swim sprint with CSS: 40sec on 80sec off

05-27-2009, 09:11 PM	#39
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	Thanks Whatsaroid. 05/27/2009 Today was a prime example of why you shouldn't do intervals on a treadmill. First the one's at my gym only go up to 12.5mph, and as I was running at that speed I noticed that after about 15 seconds when my foot would plant the belt would press into the treadmill effectively stopping it for a split second. Needless to say this is not good, I almost ate shit. I did manage to get in 4 intervals 1 minute at 12.5 then walk at 3 until my HR returned to 120. Squats 5X6 Tempo 3down 1 pause 0up 6/185, 6/185, 6/185, 6/185, 6/185 (go heavier next time) Lateral Lunge 3X8 8/95, 8/85, had to cut third set tweak in right quad bottom at knee cap. SHELC 3X12 3X12 (Is there a way to add weight?) Hammer Curl+Rope Pulldown 12/8/6 *2 HC=30lbs Press= 110/120/140

05-29-2009, 11:14 PM	#44
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	05-29-09 Built to Split day 3 5X5 Chins weighted 1 up 1 pause 2 down 5/45, 5/55, 4/60, 5/55, 5/45 Pull-ups Shoulder Width Overhand Grip 8/BW, 7/25, 8/BW Alternating Single Arm Lat Pull down 8/90 This seated excersise aggrevated my back so I switched to: Paralell grip chins 12/BW, 12/BW Hang Clean Press 5X5 5/135, 5/135, 4/155, 3/170, 5/135 Olympic Bar Corner Press 3X8 7/80, 8/70, 8/70 Military Presses+Side Lats superset 3X12 Mili: 65,85,85 Side:25,20,15 3 sets DB foream twists 12 reps at 25 Stretch cool down AM:Interval swims 8 reps, all out 40 seconds, rest 80 seconds. As always CSS. Felt good and worked after todays lift. Went directly to a bbq and ate 4 burgers (3 patties one bun, a chicken breast, an avacado, two slices cheese, and lots of fruit salad)

05-29-2009, 11:26 PM	#45
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	burgers and avocado are the SHIT. Glad you liked the workout. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-30-2009, 02:28 AM	#47
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Corner presses - yep, that sounds right. I lead with my right when I push right. Hubby does it the other way and we each think the other is wrong. Re the weights - you'll have to fiddle with it a bit to find how you like to do it. I tend to back this off and finish all reps, but not always. Don't be afraid to do 4x6-7, or even 3x8 for the heavy compound instead of 5x5 from time to time. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-02-2009, 09:41 AM	#48
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	BP 5X5 5/185, 5/185, 5/185, 4+(1 neg)/195, 1/205 + 4/185 Single Arm Standing Cable Rows 5X5 5/130, 5/130, 5/130, 5/130, 5/130 DB INCLINE PRESS 8/65, 8/65, 8/60 Reverse Cross Cable Ext. 7/60, 8/50, 8/50 Flyes Seated cable 20/60, 20/60, 16/60 Alternating DB Curl 5/40, 5/40, 5/40, 5/40 Superset 3 sets 1min RIIncline DB curl+Close Grip Pull downs 8/12 reps DB=20lbs, Pull Down=130 good cool down stretch. Lunch cardio: 5 sets of swim sprint with CSS: 50sec on 90sec off

06-03-2009, 10:20 AM	#49
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	06-02-09 legs quad dominant sprint work 30 seconds on 60off. 12.5mph/3.5mph. Well I found a treadmill at the gym that doesn't suck. I always run the incline at 1.5. Anyway did six intervals. Squats 3down/1pause/0up 5/225, 5/225, 5/225, 5/225, 4/225, 4/225, 2/275 Side lunges: I was gased, really gased, no side lunges today SHELC 3X12 Next week I may go a bit lighter.

06-06-2009, 02:56 PM	#50
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	6-4-09 5X5 Chins 5/45, 5/45, 5/55, 4/55, 5/45 Hang Clean Press 7/135, 6/135, 6/135, 6/135 Pull ups Overhand 8/BW, 8/BW, 8/BW Corner Press 8/70, 8/70, 8/70 Palms Paralell Chins 12/BW, 11/BW, 8/BW Rotator Cuff Internal and External+Side lats 3X12 RC(Cable)=35 Side Lats=20 Lunch Interval Swim 4 40sec on/80sec off

06-06-2009, 06:12 PM	#53
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	How is the back holding up? patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-06-2009, 02:59 PM	#51
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	06-05-09 DB Step ups 6X5 50lbs all sets Glute-Ham ext 3X10 BW all sets Leg curls 2X20 120 all sets Triceps 5X5 CG bench 5/155, 5/135, 5/135, 5/135, 5/135 Skull Crushers 2X8 90lbs all sets

06-06-2009, 06:05 PM	#52
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	How you liking the sprints, now that you found non-suckage on a machine? I'm doing more sprinting this year myself. I really like it! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-06-2009, 08:21 PM	#54
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	Hey ya'll thanks for checking in. Built and P-Funk- I love sprints. I need to make a concerted effort to find more time in which to be active. Working 50+ hours a week at a computer terminal, one-two hours a day of weights isn't a good balance. For mental health (sanity) I would like to find different HIIT excersises. I'm thinking jumprope, rowing is out or that would be a great fit, maybe just doing sprints outside more often. Starting to incorporate yoga back in, which I hope will help with recovery. Back is feeling much better, I wish I didn't have to sit so much. I am quite grateful to you both for all of your help through this process. I'm liking the Built split I am on right now, although I want to talk about arms if I don't see some improvement on my arms (I'm doing baby got biceps, and a modified version of that format for tris 5X5 CG bench, 3X8 skull crushers, Cable kickback+ez bar close grip press lighter load, all rep ranges the same). I really think the shoulder module is crafty. P, you were really on point about getting away from seated excersises, my back has felt so much better since I gave up on seated movements and deadlifts. One a side note, an idividual who had helped me with soft tissue work (he uses a protocol call MAT therapy), had told me about an online venture of which he was a part that served as a subscription based journal of sorts for phyiscal therapy and personal training. He said the function he serves for the orgainzation is evaluating research submissions for publication on their site. I am assuming that the site compensates their sources in some form, but whether its upfront lump sums or royalty I'm not sure. I know you both publish material, take a look at the site its Personal Training on the Net, and let me know if it seems like something you might want publish on and I can pass you the contact info of my contact there. Finally, I've moved into a new place with a fully functioning cookable kitchen, and so life has become so much more pleasant.

06-07-2009, 12:29 PM	#55
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	Yes, I know of MAT. I have taken one of their courses. I am familiar with PT on the Net. I have never tried to get anything published by them but I know several of their authors. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-07-2009, 07:37 PM	#56
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	I'm so glad you're feeling better about your training! Sprinting is the SHIT. I'm enjoying my sprinting very much this year - can't wait to get back up to the track at SFU. Like you, I will never go back to seated pressing work. Switching over, I felt like a little girl for a few weeks, but I soon adapted and I feel a lot more power now when I do these lifts standing. Patrick, get your stuff on that site. You write really good information, and it's good to see you getting more of it out there. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-07-2009, 09:58 PM	#57
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	Did I read right? you like standing Mil presses better than sitting? I've been threatening to do sprint work myself...figure its a better way to burn off my accumulated 'ben and jerries' without losing too much hard-earned muscle.. I hear you about the job...I sit at this help desk 12 hours a day, 60 hours a week... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

06-10-2009, 12:50 PM	#58
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	06-08-09 BP 5X5 6/175, 5/185, 5/185, 5/185, 4/185 Single Arm Standing Cable Rows 5X5 5/130, 7/110, 8/110, 5/130 DB INCLINE PRESS 8/70, 7/70, 9/60 Reverse Cross Cable Ext. 10/50, 11/50, 12/50 Flyes Standing cable 12/50, 14/50, 14/50 Alternating DB Curl 4/40, 4/40, 4/40 Super Set EZ bar Curl (ten reps) + Close Grip pull down (10rps) 3 sets EZ bar + 50lbs Pull downs 130lbs SS Tri Push-downs (12) + Forearm DB twists (15) 3 sets Tri-120lbs DB-20lbs So I mixed up the rep range a bit, and added more volume on arms... Lunch 6 sets of 100m intervals 2minRI

06-10-2009, 12:53 PM	#59
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	06-09-09 Squats 3down/1 pause/0 up 7/135, 6/225, 6/275, 6/275 Split Squats DB 8/35, 8/35, 8/35 SHELC 3X12 No sprinting today

06-22-2009, 01:46 PM	#60
RoosterTX Registered User Join Date: Feb 2009 Location: Colorado Posts: 233	Taken the past two weeks off. Been doing BW and low weight high rep workouts.

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