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BACK IN THE DAY - An attempted return

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  1. #1
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    BACK IN THE DAY - An attempted return






    11JN051250


    Stats Today = 34 / 6'0 / 208


    This Journal will incorporate many things,
    but mostly it's about beating Father Time...
    It's a tough fight, but I'm taking this round!!!

    Here is a breakdown of my former glory...


    All time Body weight @ 11%bf = 227 - '2000'
    All time Bench (Comp-style) = 340 - '1998'
    All time Squat (Comp-style) = 545 - '1999'
    All time Dead Lift (Comp-style) = 590 - '2000'
    (BW in 1999 was probably about 219-220lbs)


    Max pushup in 2 min = 102 - '1993'
    Max sit-up in 2min = 111 - '1993'
    Max chins in 2min = 62 - '1993'


    Fastest (2mi) 3200 meter run = 10:17 - '1993'
    Fastest (3.2mi) 5000 meter run = 17:08 - '1992'
    Fastest 10 mile run = 01:02:?? - '1992'
    (BW in 1992-1993 was probably in between 145-165lbs)


    With my advanced age and inferior conditioning. ------
    These are all seemingly impossible levels to achieve...


    Since the events listed are aerobic and anaerobic in nature,
    they will negate each other, if practiced with great effort,
    so my goal is to just

    "Turn up the juice and see what shakes loose"


    Stick around, you may get a chuckle!
    Last edited by The Monkey Man; 06-11-2005 at 09:34 PM.

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  2. #2
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    I'll ride the journey with ya Brother Monkey!!! Go for it!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  3. #3
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    howd the race go? It was today right?
    You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

  4. #4
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    Quote Originally Posted by goandykid
    howd the race go? It was today right?
    http://www.ironmagazineforums.com/sh...90#post1030990

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  5. #5
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    o awesome, congratulations
    You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

  6. #6
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    SUN 12JN051300
    27days healed




    Legs today...
    I want to go light as my hernia patch is somewhat aggrevated from running...

    (60sec rest ITVL on all today)




    Leg Xtension
    temp= 2/0/3, start at bottom

    100x10

    110x9

    120x6.5

    130x5




    Seated Curl

    temp= 2/1/3, start at top

    80x12

    90x11

    100x9

    110x7




    Squat (yes squat)

    temp= 3/1/2 start at top (comp squat just below parallel)

    65x12

    85x10

    85x7

    85x7




    DB Lunge onto 1/2 Ball + Shoulder Press

    temp= L-3/press/2, R-3/press/2... (Press tempo= 1/0/1)

    5x7

    7.35x6

    10x5

    10x4 = OMFG (Rubber)




    DB side lunge, from center, step out, then lunge, and back

    Tempo= L-2/1/1, R-2/1/1

    BWx6

    BWx6

    5x5 = F-ing toast

    There is no way I could Tempo anything but 1 on the CNTC,

    I couldn’t have recovered from it
    This sucked!... (I’ll try to add the press next week)




    Stretch 90 sec each

    Quad, Ham, Oblique (twist), Glute, Dn Dog (These r kinda scarey)




    The toughest thing about the workout is all the counting and every thing

    I guess I will adjust to it being 2nd nature…
    (But, Damn P-funk again anyway, putting all these ideas in my head)
    Last edited by The Monkey Man; 06-12-2005 at 03:29 PM.

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  7. #7
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    13JN051630

    ( [rest] )

    Hammer Strength Incl
    Temp = 4/1/3 [60]
    90x8
    100x6
    110x6
    110x5

    Techno Seated Chest Press
    temp= 4/1/3 [60]
    100x5
    110x5
    120x5

    Dips
    temp= 3/1/2 [60]
    x4.5
    x4
    x3???? Hit the wall, big time!?

    Single arm standing incl cbl fly
    temp= 3/1/4 [30]
    20x12
    30x7
    40x5
    This one is tough on stabilization of trunk and legs

    Double Arm standing cbl Fly
    temp= 1/0/1 [30]
    60x9
    60x8

    Over head seated, cambered bar, french press
    temp= 2/1/1 [30]
    65x6
    65x6
    65x5
    65x3

    Felt like a lot of work, even with little weight!!

    BTW, my legs are on fire from Yesterday...
    Side lunges!?!??
    Last edited by The Monkey Man; 06-13-2005 at 08:58 PM.

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  8. #8
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    Hey MM -

    Smart move trying to implement some of the things P-Funk does....So - are you looking to get faster or stronger or leaner ???

    All of the above would be nice - eh ??

    Do it!

  9. #9
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    Quote Originally Posted by yellowmoomba
    Hey MM -

    Smart move trying to implement some of the things P-Funk does....So - are you looking to get faster or stronger or leaner ???
    All of the above would be nice - eh ??
    Yes, the training that GG & P are doing right now sounds like fun...
    I even put a call in to my olympic lift guru gal pal...
    So I can get some power training help when I get a little stronger

    Right now I'm just using P's super anal tempo control,
    to get a burn from my WO's without using heavy weight...
    (and it works)

    The temp= x/x/x [xx] are the key areas to watch
    on these WO's, for the next couple weeks

    I have 3-4 weeks to build slowly back up, in which,
    my goal is to put the training, and the diet under a microscope

    I would like to note
    I have not buckled down my training and diet like this,
    since 1998-99!?!?
    Last edited by The Monkey Man; 06-13-2005 at 09:19 PM.

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  10. #10
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    13JN05 - Food

    Meal1-0615
    4 eggbeaters
    8oz ground turkey w/2tbsp salsa
    16oz fresh veg-juice

    Meal2-0800
    1cup oats
    1 dannon lite yogurt

    Meal3-1000
    8oz Grilled Chk Breast
    2 Cups Green Grapes

    Meal4-1130
    baby spinach & romaine salad
    1/4cup ea, jumbo blueberries+red rasberrys
    7.06oz CL tuna + tbsp redhot

    Meal5-1430
    1 Golden Apple
    1 Nature valley Fruit&Nut bar

    WO-1630

    Meal6-1730
    41g Protein Power
    1/4 banana
    2 strawberry

    Meal7-1830
    10oz trimmed sirloin
    2 small flour tortilla
    2 serv Hommus
    16oz fresh veg-juice

    meal8-2230
    41g Protein Powder
    3tbsp NPB
    Last edited by The Monkey Man; 06-13-2005 at 09:23 PM.

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  11. #11
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    Quote Originally Posted by The Monkey Man
    Yes, the training that GG & P are doing right now sounds like fun...
    I even put a call in to my olympic lift guru gal pal...
    So I can get some power training help when I get a little stronger

    Right now I'm just using P's super anal tempo control,
    to get a burn from my WO's without using heavy weight...
    (and it works)

    The temp= x/x/x [xx] are the key areas to watch
    on these WO's, for the next couple weeks

    I have 3-4 weeks to build slowly back up, in which,
    my goal is to put the training, and the diet under a microscope

    I would like to note
    I have not buckled down my training and diet like this,
    since 1998-99!?!?
    Sounds good MM! I'll be watching
    Do it!

  12. #12
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    TUES 14JN051700

    Cardio

    Walk 0.5mi
    Run 3.0mi

    Pushup
    3 sets - failure

    Crunch
    3 sets - failure

    I was going to hit some calisthenics, but my legs are completely shot
    Sundays workout did some serious damage???

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  13. #13
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    TUES 14JN05 - Food

    Meal1-0615
    4 eggbeaters
    8oz ground turkey w/2tbsp salsa
    16oz fresh veg-juice

    Meal2-0800
    1cup oats
    1 dannon lite yogurt

    Meal3-1000
    8oz Grilled Chk Breast
    2 Cups Green Grapes

    Meal4-1130
    baby spinach & romaine salad
    1/4cup ea, jumbo blueberries+blackberrys
    7.06oz CL tuna + tbsp redhot

    Meal5-1430
    1 Golden Apple
    1 Nature valley Fruit&Nut bar

    WO-1700

    Meal6-1800
    10oz trimmed sirloin
    2 small flour tortilla
    2 serv Hommus
    16oz fresh veg-juice

    meal7-2200
    41g Protein Powder
    3tbsp NPB

    Not too happy about skipping the post WO shake...
    But I was so blasted, It didn't even occur to me to do
    anything but take a shower...

    No excuses... Must consume... Do not forget...
    Last edited by The Monkey Man; 06-14-2005 at 07:43 PM.

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  14. #14
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    hey MM, how are those egg beaters? I stopped by the grocery store today for some eggs and i saw the egg beaters and was wondering if they are any good? Are they similar to egg whites? Is it easier to make and quicker than boiling the eggs? Give me the scoop.

  15. #15
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    Well they come in a carton, so unless you have an egg steamer or poacher you are SOL (no hardboil)

    they supposedly have more cals than whites, but are lower in Cholest
    than whole eggs...

    The reason I am using them is that real eggs really upset my system

    I don't know if you've noticed I only eat 4 per day, which is strictly
    small time in these circles...

    I am hoping to adapt my system to more, but only time will tell...

    I haven't even finished Crunching down #'s on this diet yet

    posted the 3's for some of the food I have processed here...

    http://ironmagazineforums.com/showthread.php?t=49177
    Bottom of page
    Last edited by The Monkey Man; 06-15-2005 at 10:58 AM.

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  16. #16
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    Quote Originally Posted by shiznit2169
    hey MM, how are those egg beaters? I stopped by the grocery store today for some eggs and i saw the egg beaters and was wondering if they are any good? Are they similar to egg whites? Is it easier to make and quicker than boiling the eggs? Give me the scoop.
    Egg beaters are good for scrambled eggs or omelets. They are not the same as egg whites and have a different taste. I prefer egg beaters over the whites. You can't hard boil egg beaters since it's liquid. Egg beaters can also be used in a recipe in place of eggs.

  17. #17
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    WED 15JN051640

    Tempo for all today = 1/1/2 [60]

    Chins w/BW
    x8
    x8
    x5
    x5 (almost dead)

    Hmr Str Iso Row
    180x15
    270x6
    270x5
    100x7

    Techno UPR BCK
    70x11
    80x10
    90x8
    100x7

    DB Row
    60x11
    60x10
    60x9
    60x7

    This whole thing took about 35min!?

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  18. #18
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    15JN05 - Food

    Meal1-0630
    4 eggbeaters
    8oz ground turkey w/2tbsp salsa
    16oz fresh veg-juice

    Meal2-0830
    1cup oats
    1 dannon lite yogurt

    Meal3-1000
    8oz Grilled Chk Breast
    2 Cups Green Grapes

    Meal4-1130
    2 cup baby spinach
    1/4 cup ea, jumbo blueberries+rasberrys
    7.06oz CL tuna + tbsp redhot

    Meal5-1430
    1 Golden Apple
    3oz roasted almonds

    WO-1640

    Meal6-1700
    41g Protein Power
    1/2 cup oats
    1/4 banana
    1/4 cup frozen strawberry

    Meal7-1845
    10oz trimmed sirloin
    2 small flour tortilla
    2 serv Hommus
    16oz fresh veg-juice

    meal8-2200
    41g Protein Powder
    4tbsp NPB

    Macro Totals
    Cal = 4141
    Totfat = 178.6
    Sod = 3.6g
    Carb = 292.7
    Sug = 122.7
    Pro = 433.4

    (The only thing not included in this is the Veg Juice,
    which will be all carbs from sugar (my guess)
    Last edited by The Monkey Man; 06-16-2005 at 07:31 AM.

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  19. #19
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    Good lookin w/o there Brother Monkey!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  20. #20
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    You eat well MM!! I'm coming over!
    Do it!

  21. #21
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    Quote Originally Posted by yellowmoomba
    You eat well MM!! I'm coming over!
    If I'm gonna catch up to you, I gotta

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  22. #22
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    I think we are in the same boat
    Do it!

  23. #23
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    THURS 16JN051640

    Walk 0.5 @ 4.0
    Run 3.5 @ 6.4 <--- Felt Great!

    DB SHLDR PRS
    1.5/1/2 [60] - For all today
    40x15 - warmup
    50x10
    50x8
    50x7 -

    DB SIDE LATL
    15x12
    15x13
    20x10
    20x7

    STD CLS GRP MLTY PRS
    95x8
    95x7
    95x4
    95x5 <--- Lost the tempo on this one to save the rep

    Felt like Dynamite today...
    3.5 miles + A few sets of delts
    (This was the first day I felt my training was worthy of my diet)

    Bad news...
    When walking from my car into the gym...
    Felt a weird throbbing pain in my R/knee, just above the cap
    After stretching and the warmup walk, it went away!?!?

    I do not like when mystery pains show up unannounced
    We'll see what happens

    Diet Today -- Same as yesterday
    Last edited by The Monkey Man; 06-16-2005 at 08:31 PM.

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  24. #24
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    Take care of that knee.....

    How 'bout thoses PISTONS!!!???
    Do it!

  25. #25
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    17JN05 - Food

    No WO today 12hrs of hell in the office,
    need sleep to suppress cortisol


    Meal1-0630
    4 eggbeaters
    8oz ground turkey w/2tbsp salsa
    16oz fresh veg-juice

    Meal2-0830
    1cup oats
    1 dannon lite yogurt

    Meal3-1000
    8oz Grilled Chk Breast
    2 Cups Green Grapes

    Meal4-1200
    2 cup baby spinach
    1/4 cup ea, jumbo blueberries+rasberrys
    7.06oz CL tuna + tbsp redhot

    Meal5-1500
    1 Golden Apple
    3oz roasted almonds

    Meal6-1715
    55g Protein Powder
    5tbsp NPB

    Nap 1.75hr

    Meal7-1930
    12oz Trimmed Ribeye
    3/4 baked potato
    6 grilled shrimp
    Sm House Salad w/1tbsp ranch drsg
    Last edited by The Monkey Man; 06-18-2005 at 08:18 AM.

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  26. #26
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    SAT 18JN051100

    CHINS
    1/1/2 [60]
    BWx10
    x9
    x5.5
    4.5

    CBL PRCHR CURL
    2/1/2 [60]
    #6x10
    #6x7
    #6x6
    #6x4.5
    #4x6.5

    CLOSE GRIPS
    1/1/2 [60]
    115x14
    135x10
    155x6
    155x5
    115x7

    UPRIGHTS
    2/1/2 [60]
    65x13
    85x11
    95x8
    95x6
    75x7 = Tapped

    STR BR CURL
    1/1/2 [60]
    65x8
    65x6.5
    65x6
    65x5

    STNDG OVRHD FRNCH PRS
    1/1/2 [60]
    65x12
    85x10
    95x4 - Hit the wall
    75x6

    DB LATL RAISE
    1/1/2 [60]
    15x13
    17.5x10.5
    20x7
    25x4
    15x6 - Tapped

    Elevated (feet)
    Upside Down
    Pushup
    2/1/3 [60]
    BWx10
    BWx7
    BWx5
    BWx3.5

    PUSHUP
    4 sets fastest speed, to failure
    Using (Blue) Aerobic Band
    These were x-tra tough on my core,
    because I wrapped the band around my sternum one full loop for xtra resistance... This placed downward drag on my midsection, lighting up the entire back of my body

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  27. #27
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    18JN05 -- FOOD

    Meal1-0930
    4 eggbeaters
    10oz ground turkey w/2tbsp salsa
    16oz fresh veg-juice

    Meal2-1030
    55g Protein Powder
    1 Banana
    5tbsp NPB

    WO-1100

    Meal3-1230
    41g Protein Powder
    1/2 cup Oats
    1/4 Banana
    1/4 FZN Strwbry

    Meal4-1500
    12oz CL Tuna
    1Cup wild rice
    16oz Veg-Juice

    Meal5-1700
    (Snack)
    1cup grapes
    4tbsp NPB on WW bread

    Meal6-1900 @ BWW
    Lrg Grilled CHK Salad w/2tbsp FF ranch
    6oz xtra Grllchk
    60% a basket popcorn shrimp
    (Bad, but the kids didn't eat it all, so I couldn't let it go to waste)

    2100= 16oz Veg-Juice

    Meal7-2200
    55g Protein Powder
    5tbsp NPB
    Last edited by The Monkey Man; 06-18-2005 at 08:06 PM.

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  28. #28
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    SUN 20JN050900

    Walk 0.5 @ 4.0
    Run 3.5 @ 6.3

    Training w/GF today so rest periods are increased

    Squat w/Dumbell Shoulder Press
    4/1/2 [120]
    (Press performed simultaneous to squat)
    4 sets - 15x10

    Lunge onto 1/2 Ball
    3/1/2 [120]
    40x8
    50x9
    60x7 - Balance= gone at this point

    Squat on basic balance board
    3/0/0.5 [60]
    Concentration here on explosion from bottom
    40x12
    50x10
    50x9

    Side Lunge
    3/1/0.5 [60]
    3 sets - BWx10
    Concentration here on explosion from bottom

    Not a deep tissue strength WO, but still great for the foundation of one

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  29. #29
    Magical Apelikemenace
    ELITE MEMBER
    The Monkey Man's Avatar


    Join Date
    Mar 2005
    Location
    New Delhi, India
    Posts
    14,421
    Rep Points
    14936998

    MON 20JN051630

    Bench
    2/1/1 [120]
    135x15
    185x8
    225x5
    265x1 <--- (raw max)
    225x3.5
    185x6.5

    DB INCL PRS
    3/1/2 [120]
    70x12
    80x10
    90x6

    DB INCL FLY
    3/1/2 [120]
    35x12
    45x8
    50x7
    50x6

    CLOSE GRP MLTY PRS
    3/1/2 [60]
    95x10
    95x7
    95x5.5 -
    Last edited by The Monkey Man; 06-20-2005 at 05:56 PM.

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



  30. #30
    Magical Apelikemenace
    ELITE MEMBER
    The Monkey Man's Avatar


    Join Date
    Mar 2005
    Location
    New Delhi, India
    Posts
    14,421
    Rep Points
    14936998






    TUES 21JN050525

    WALK - 0.5mi
    RUN - 3.0mi

    Have Problems?... Chances are its due to overpopulation
    Save The Oceans, Save the Planet, Save Your Family, Save Yourself!



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