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A new journal (Heavy/Medium/Other)

naturaltan said:
Well ... I can't do 3 plates and managed 115lbs + bw once. Given that was my first workout in 2 weeks ... still, 3 plates is a ways away. :lol: I think I'll try for 115 twice next week or the week after - once I get back into the swing of things.

Nice work!! 3 plates is a good goal! :thumbs:
 
3 plates is a good goal, but man was 115 heavy with the belt. The belt at the gym is leather and it has bolts to hold the chain on with ... and in the wrong position, they can dig into you. I might buy something a bit more comfortable to wear. Do you use the gym belt or do you have your own?
 
Congrats on the win. Do you have any idea how you hurt your rear delt?
 
PreMier said:
Congrats on the win. Do you have any idea how you hurt your rear delt?

Thanks PM ! I may have aggrevated it doing Heavier Shoulder exercises than normal. It's not too bad.
 
9/28/04

Played three games of ball today. I had a really good sweat going. My delt feels a little sore but not too bad. My weights/reps today were a little bit better than my average workout even though I burned a lot of energy playing ball.

PULL DAY

BACK

Weighted Pullups
bw +45 x 9
bw +45 x 7

Supinated Grip Pullups
bw +45 x 5
bw +45 x 5

Single Arm DB Row
140 x 9 Right Arm | 8 Left Arm
140 x 12 Right Arm | 8 Left Arm *I took a long rest 3 minutes between my first and second set. That's why I hit 12 on my second set

TRAPS

Upright Row
115 x 12
115 x 10*Starting to get tired

Shrugs
225 x 15
225 x 12

BICEPS

Weighted Chinups
BW +45 x 6 1/2
BW +45 x 4 1/2*Starting to get REAL tired

Straight Bar Curl
100 x 7
100 x 7

*Damn - forgot to do abs.......Oh well I was tired anyway.
 
9/29/04

Today is a REST day. I just took Samson for a walk around the neighborhood.

I'm thinking about changing my workout around. I've been doing a either a Push/Pull/Legs routine or a Chest/Tri, Back/Bi, Legs, Shoulder Routine pretty much for the last 1 1/2 years. I tried a few other styles along the way - TP's Program for a week, DC's Rest Pause for two weeks, P/RR/S and a couple other variations but nothing really made me want to change what I was doing. I'd like to stick to three days in the gym per week plus I play Football on Monday's. I think getting three days of rest really helps me.

Since I had hernia surgery in June my legs haven't returned to what they were back in March/April. I'm about 85%. My back and shoulders have gotten stronger and my chest is about the same as it was in the Spring (except for Dips which have increased). My biceps and triceps have gotten stronger but not much bigger.

MAJOR GOAL: To get leaner (I'm about 188lbs right now) Not sure of BF%

Here is my potential new program that I posted in the Training Forum today:

Potential New Program

As of 9/29/04 -

Here is where I am on my lifts:


Exercise Working Set


Chest
Incline DB Press 105 x 5
Bench 225 x 5
Fly 65 x 8
Dips bw +110 x 2

Back

Pullups bw +80 x 1 /or/ bw +45 x 9
DB Row 140 x 13 Right / 140 x 9 Left
Chinup bw +45 x 6
Rack Dead 405 x 1

Traps

Shrugs 315 x 10
Upright Row 115 x 12

Delts

DB Press 80 x 2
Standing BB Press 115 x 8
Side Raise 35 x 11
Hammer Press 180 x 7

Legs
Squat 225 x 15
SLDL 275 x 5
Sumo style dead 275 x 10
Calf Raise 280 x 10
Leg Press 12 plates x 8

Biceps
Straight Bar Curl 100 x 11

Triceps
Overhead Rope Ext 150 x 11
CG Bench 175 x 4
 
Damn those are some strong lifts!! I can only aspire...
 
Thanks Rock :D

I posted the numbers just so I have them online somewhere. I'm still debating what workout I want to try next. Today should be my last workout using the Push/Pull/Legs day.
 
9/30/04

I worked a little more on a new routine but haven't nailed it down yet so I was trying a Full Body Push Routine Today.

Today I played ball for about 75 minutes (damn was I wupped!!) This is too much ball to be able to get a GOOD workout but I was having fun on the court.

I managed to make it upstaired to the weights for a quick

PUSH workout:

Dips
bw + 45 13 / Rest Pause / 3 / Rest Pause / 3 / Rest Pause / 2

Incline Hammer Press

180 x 11 / Rest Pause / 4 / Rest Pause / 3 / Rest Pause / 3

Front Raise / superset / Side Raise (twice without stopping)
25 x 8 /superset/ 25 x 8 /superset/ 25 x 6 /superset/ 25 x 8

*I wanted to do MP but my rear delt was hurting so I did brutal giant set.


Squat

135 x 10
225 x 5 (My legs were useless today after hoops - plus - I did them a couple days ago)
 
Looks like a pretty intense w/o! Great job.
 
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rock4832 said:
Looks like a pretty intense w/o! Great job.

:thumb: I was real happy about my dips :D

I'm taking next week (Monday - Friday) OFF since I'll be out of town and my shoulder is causing me some pain. It's been about 6 weeks since my last 4 day layoff. I'll come back with a PLAN, hopefully recovered and probably a new journal.

:D
 
YM ... well, the first week back from a 2 week layoff is just about over. Monday is back day again, and I will attempt to get two pulls with 115 ... if not this Monday, the next Monday I think I'll be back to regular numbers.

Taking time off has always been good for me. I feel great while I'm off. As long as I eat good, I feel as though I am growing. The two weeks was a bit much, but my shoulder too was aggravating me as well.

Out of town for business?
 
naturaltan said:
YM ... well, the first week back from a 2 week layoff is just about over. Monday is back day again, and I will attempt to get two pulls with 115 ... if not this Monday, the next Monday I think I'll be back to regular numbers.

Taking time off has always been good for me. I feel great while I'm off. As long as I eat good, I feel as though I am growing. The two weeks was a bit much, but my shoulder too was aggravating me as well.

Out of town for business?

Good luck with 115!! :D Yeah - two weeks off really is mentally hard for me to stay away from weights....I need to have a project to occupy my time if I'm going to stay out of the gym that long.

I'm heading to San Diego for a SAP conference :D I've never been there before so it should be fun to explore the city. A couple members posted some fun things to do there in a thread I started in the Open Chat Forum.
 
usually, I just take a week off and start to feel guilty come Thursday. Luckily, we had the move to keep me occuppied for the two weeks. You have me motivated to try and match your pullup output :D

San Diego ... you should have a great time. Sort of like a company paid vacation.
 
Have a great week buddy! BTW are you doing any rotator cuff exercises?
 
rock4832 said:
Have a great week buddy! BTW are you doing any rotator cuff exercises?

Thanks! I haven't done any rotator cuff exercises in years :(
 
PULL DAY

10/2/04

Warmed up shotting ball for about 15 minutes. I went heavy today and tried a new exercise (Trap Bar Deadlift). These are great!! I had a couple PB's today!! My lower back is on fire right now :D I think I scared some older ladies when I was doing the deadlifts - cuz when I got 405 - I said "F*ck Yeah" kinda loud :laugh:


Weighted Pullups
bw +45 x 9 3/4 *
bw +80 x 2 3/4 *
bw +90 x 1 3/4 * PB
* I missed an extra rep by 2 inches on all these so I considered the rep 3/4's
100 - Here I come!!!
bw +45 x 8

Deadlift
225 x 5
315 x 1
405 x 1 *PB

Trap Bar Deadlift

* I never did these before but it's nice to start lifting some heavier weights :D
315 x 12
405 x 3 *PB

Single Arm DB Row
140 x 12 Right Arm | 8 Left Arm
140 x 10 Right Arm | 7 Left Arm
 
Pullup strength is nuts man! :eek:
 
yellowmoomba said:
Thanks....When are you starting a new journal?
At this rate maybe never.... Arm isn't getting worse, but it is only a little bit better. Going to the doc next Friday, and I think he is going to put me in physical therapy. I am going to demand an MRI. At this point I think we need to know if I tore something. Bullshit if I'm going to go thru weeks of therapy just for them to decide I need a MRI to determine if I need surgery.... If I do need surgery, I want to get the ball rolling.
 
MonStar said:
Pullup strength is nuts man! :eek:

:thumb: Monstar! You should talk - you're strong dude! Hopefully starting to do deads will make me strong all over.
 
JerseyDevil said:
At this rate maybe never.... Arm isn't getting worse, but it is only a little bit better. Going to the doc next Friday, and I think he is going to put me in physical therapy. I am going to demand an MRI. At this point I think we need to know if I tore something. Bullshit if I'm going to go thru weeks of therapy just for them to decide I need a MRI to determine if I need surgery.... If I do need surgery, I want to get the ball rolling.

Don't get down Jersey! Doc's are weird about MRI's - cuz they cost so much money. PT is always the first option (unfortunately). Heal up man!!

:thumb:
 
Deadlifts = the sh*t. :yes:
 
Nice PR's.
 
Deads are the single most important exercise for getting people hooked on strength training. You'll love them right away.
 
Thanks for coming by Monstar, PM and SF. :thumbs:

I'm at a conference for the week out of town. I thought I'd take some time off from lifting while I was here. I also wanted to nurse my sore right shoulder. I took Sunday, Monday and Tuesday off.

I hit the gym this morning. They only had machines and cardio equipment but I made the most of it.

Oct 6, 2004

Chest/Back

Pullups
15
11
9

Dips
19
15
11

Rows
195 x 10 (overhand grip)
195 x 10 (underhand grip)
195 x 10 (overhand grip)
195 x 8 (underhand grip)

Machine Bench Press

17 plates x 15
17 plates x 11
17 plates x 9

Chinups
11
9

Feet raised Pushups

25 /Rest Pause/ 10

*Not too bad of a workout. It was a nice change of pace to work opposite muscles in the same session. My shoulder is frickin' sore though. I'm going to take Thursday and Friday off then hit legs on Saturday. We'll see how my shoulder feels then. If it's not better then I'll head to the doc.
 
hey YM ... I managed 1.5 reps on the pullup with 115lbs. I think next week I'll shoot for 2 complete reps. I'm just going to warm up and then hit it. :thumb:

Hope you're enjoying your business trip. ;) Yeah baby, Cheetahs
 
Yo YM! A SAP conference? The business software? If so, that's interesting because in my new job that is something I'm learning right now. Very complex stuff.

Don't be a smuck like me bro. Rest that shoulder now before it becomes chronic....
 
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