A new journal (Heavy/Medium/Other)

[yellowmoomba]

Here's a progress chart for my major exercises since the start of my Journal :



EXERCISE......................JULY........................OCTOBER
Dips.......................... bw+90 x 4 ................ bw+90 x 5 / 135 x 1
DB Bench................... 95 x 8...... ................105 x 5 (September)
Pullups...................... bw+45 x 6 ................ bw+90 x 2 / bw+75 x 4
Chins........................ bw+35 x 5 ................ bw+90 x 3
Squat....................... 225 x 10 ................... 225 x 17
DL............................ N/A ......................... 455 x 1
SLDL......................... 225 x 8..................... 285 x 5
Shoulder DB............... 65 x 9 ...................... 75 x 7 (September)
DB Row..................... 140 x 7 .................... 140 x 13

Overall it looks like my back strength has gone way up. My legs are progressing and shoulders too. I haven't really focused on much direct arm work for the past three months so I'm not tracking it to close.

My main goals are to increase strength in Pullups, Dips, Chinups, Squat and DLs. I was trying to focus more on the Shoulder Press but I have to back off shoulders due to an injury. I haven't been able to do any DB or BB Chest work either since late September so I'm doing Dips and Hammer Strength machines for my chest.

My weight has stayed the same for about 6-8 months too (about 188). I was normally taking in about 3500 cals/day. I'm cutting it down to 3000 for a week, then I'm going to see if I can take it to about 2500 cals for a couple weeks to see if I can shed an inch on my waist.

 

[yellowmoomba]

10/28/04

I wanted to do LEGS today but my lower back was killing me when I tried to squat. I wanted to hit 225 x 18 on the squat but on my first set when I hit 11 my lower back tightened up so I switched my workout to Shoulders and Arms. This was kind of a shitty workout.....Since I just did Chest and Back on Tuesday. I got through it but my reps were down from last week or the same except on Upright Rows where I increased the weight. I think I did more reps on my Chins too. I also switched around the order of exercises and specific exercises to change things up a bit.

LEGS
225 x 11 (STOPPED)


Shoulders/Arms

Weighted Chinups
Bw +45 x 9 * Good increase
Bw +90 x 2 * down 1 from last week
bw +70 x 4
bw +45 x 6 | dropset | bw x 4

Incline Smith Machine Close Grip Press
4 plates x 5
4 plates x 5
4 plates plus 2 10's x 3 * I added 20 pounds but my reps went down 2

Upright Row
125 x 10
145 x 4 * Nice increase from last week
125 x 8

EZ Bar Curl * new exercise this week
125 x 3

DB Curls * new exercise this week
50 x 10
60 x 4
50 x 7

DB Front Raise * Same reps as last week
30 x 15
30 x 15

Overhead Rope Tricep Press * These were down from last week.
150 x 9
150 x 7
150 x 7

Shrugs * These were down from last week.
315 x 12
315 x 11

ABS

Trunk Pull down
150 x 20
150 x 20

 

[Rocco32]

Wow man. Looks like you've made some awesome progress. Great job. And for a crappy w/o today, still looks pretty solid.

 

[yellowmoomba]

Wow man. Looks like you've made some awesome progress. Great job. And for a crappy w/o today, still looks pretty solid.

Thanks Rock I happy with the progress

 

[yellowmoomba]

Man - what a difference the hot tub makes. I just sat in my tub for about 10 minutes with the big jet on my lower back. I'm feeling much better.

Hopefully I can do Legs tomorrow. If not - definately on Saturday. I'll be taking Sunday off since we have our football playoffs on Monday night. We will be playing 3 - 45 minute games.

 

[JerseyDevil]

Your progress has been fantastic YM.

 

[yellowmoomba]

Your progress has been fantastic YM.

I appreciate your support Jersey!!

 

[yellowmoomba]

10/29/04

OFF DAY

1 1/2 hour walk through the woods with Samson.

We are heading to our favorite restaurant tonight for a great Italian Dinner. I'm starving right now. That's bad for my diet tonight ...

 

[yellowmoomba]

10/30/04

I had a pretty good workout today I increased on ALL my lifts except my squat (it was 2 less than last time). My lower back took a beating earlier in the week doing heavy deads. It really effected my squats today.

Squats (all reps below parallel)
225 x 5 (w)
225 x 15 (I was shooting for 18 but my lower back gave out. I stopped rather than risking an injury)
315 x 2
225 x 10

SLDL * Increased here
245 x 9
245 x 9

Side lunges * Increased here
90 x 13 (holding 45lb dumbells)
90 x 12 (holding 45lb dumbells)

45' Calf Raises
180 x 15
180 x 15
180 x 15

Plyometrics

Bench Hop Increased here
45 hops
45 hops

Deep squat jumps holding 20 lb dumbell - Increased here
(basically I hold a 20 lb dumbell to my chest - squat down as low as I can - then jump as high as I can)
25
20
*I think these were the hardest exercise today !!


ABS

Trunk Pulldowns
150 x 20
150 x 20

 

[JerseyDevil]

Damn I like your workouts. I'm too old for that shit . I'm with ya up until the plyometrics. I'd love to wo with you someday YM.

Michigan keeps rolling. They are getting the big plays when they need'em. You see my Buckeyes are on a tear. Beating Indiana and Penn State, whoa .

 

[Rissole]

10/29/04

OFF DAY

1 1/2 hour walk through the woods with Samson.

We are heading to our favorite restaurant tonight for a great Italian Dinner. I'm starving right now. That's bad for my diet tonight ...

Your taking your dog to the restaurant....??

 

[Monolith]

Damn nice squats... even if ya did lose a couple reps. I can't wait to hit the gym tomorrow, i havent squatted in more than a week.

Those SLDL's are friggin nasty, too.

How are the abs feelin, btw? Any discomfort or anything since the surgery?

 

[yellowmoomba]

Damn I like your workouts. I'm too old for that shit . I'm with ya up until the plyometrics. I'd love to wo with you someday YM.

Michigan keeps rolling. They are getting the big plays when they need'em. You see my Buckeyes are on a tear. Beating Indiana and Penn State, whoa .

I just looked at your journal Jersey - you are definately not too old. Plyo's are great - they definately are a nice change of pace from conventional lifting. I had to sit down after every Plyo set.... LOL
You'd be a great lifting partner!!!

What a comeback at the Big House...........I was sweating it out at the bar watching the game. My damn power went out in the middle of the first quarter. We had the beers chilled, brats and dogs ready and a bunch of people over for the game then - POP - out went the lights.

I still don't have power. I'm expecting it back tomorrow. As of this morning there are 25,000 people without power in Metro Detroit. On Saturday there were 110,000 people without power (WTF!!!!).

Last night was fun.....Since we didn't have power - we made a fire in the portable firepit in our driveway and passed out candy to all the little kids. I was surprised by how many kids came down our dark road. We probably had about 70-80 kids come by.

 

[yellowmoomba]

Your taking your dog to the restaurant....??

Nice one.... haha My wife and I went out to dinner....AND IT WAS GOOOOOD.

The dog stayed home

HOLY SHIT Rissole - you just scared me with your new avi!!!!!

 

[yellowmoomba]

Damn nice squats... even if ya did lose a couple reps. I can't wait to hit the gym tomorrow, i havent squatted in more than a week.

Those SLDL's are friggin nasty, too.

How are the abs feelin, btw? Any discomfort or anything since the surgery?

Hey Mono - My abs are feeling great (KNOCK ON WOOD). After three months - I really didn't feel much pain or discomfort. Hernia's must be catchy...I think Rock has one and buddy of mine from my old basketball team is having surgery soon for his. Maybe it's a "30's" thing....once you get to be in your 30's - your abs just wear out...... hahaha ..... and need to be fixed up a bit.....(something to look forward to for you!! )

 

[Rocco32]

I think Rock has one and buddy of mine from my old basketball team is having surgery soon for his. Maybe it's a "30's" thing....once you get to be in your 30's - your abs just wear out......

I just like the drugs you get for surgery and after

 

[yellowmoomba]

I just like the drugs you get for surgery and after

YES

 

[yellowmoomba]

11/2/04

We had our football playoffs last night. We played three games. We mercied every team. The total scores combined for the night was 109 - 6. Considering the first two games were two 16 minutes halfs and the championship game was two 20 minute halfs. We put up some good numbers. They called all the games with 5 minutes to go in the second half due to the "mercy rule".

In our second game our oppenents QB went down with a torn achilles. That sucks for him. I did the same thing playing ball up there three years ago. It's a long 8-9 months to recover from. No running for 5-6 months.

Today I'm supposed to do Chest/Back. I'm pretty whipped since we got free beer all night after the victory. I didn't get home until 3AM then I was back up for work at 6AM today. ZZZZZZZZzzzzzzzzzzzzzzzzzzzzzz

I'm sure I can get through it - then it's off to vote

 

[tucker01]

Congrats on your Victory. Hopefully, your day won't be a long one.

 

[yellowmoomba]

Congrats on your Victory. Hopefully, your day won't be a long one.

Two big cups of coffee have helped

 

[camarosuper6]

You play football.... as in Flag or City er what?

 

[yellowmoomba]

You play football.... as in Flag or City er what?

It's a Men's Full Contact Flag Football indoor league. We play on a 35 yd x 80 yd Field Turf Field. 7 on 7 is the game. Everyone is an eligible receiver. It's real physical and a LOT OF FUN. We have a couple of pretty big guys (for a flag football team) and lots of speed. Everyone wears a wristband with 20 color and number coded plays on it. We run a no huddle offense. I call the plays from the quarterback position - the team checks their wristband - and "we're off". We do a lot of options and sweeps. This is the fourth year that we have been playing ball together. ( if you can't tell - I really like playing)

 

[yellowmoomba]

11/02/04

Back/Chest

I've hit my body pretty hard and heavy for three weeks so I wanted to do kind of a maintenance week to give my CNS a break. I'm going to try to focus on higher reps with lighter weights OR shorter rest intervals with lighter weight. I also did not go to failure - I wanted to stop one rep short of failure.


Weighted Pullups
bw +45 x 9
bw +45 x 6
bw +45 x 5

Weighted Dips
bw +90 x 4
bw +45 x 8
bw +45 x 7

Deadlifts
315 x 1
365 x 1

(15 second intervals between these. I tried to work on my speed)
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1

(15 second intervals between these. I tried to work on my speed)
225 x 3
225 x 3
225 x 3

Incline Hammer Press
240 x 7
240 x 6
240 x 6

Single Arm DB Row
140 x 8 Right | 8 Left


BB Row (this is a new exercise for me)

-- Overhand Grip
185 x 8
185 x 8

-- Underhand Grip
185 x 8
135 x 12

 

[JerseyDevil]

Damn YM, you've had a pretty active couple of days brotha . Congrats on whooping ass .

 

[Rocco32]

Damn you've got some good w/o's!

 

[yellowmoomba]

Damn YM, you've had a pretty active couple of days brotha . Congrats on whooping ass .

Thanks Jersey.

Since U/M is off this week - I'll be watching your boyz play MSU. It's too bad MSU's QB got hurt last weekend. It should be fun to watch though

Damn you've got some good w/o's!

Thanks for checking in on me

 

[naturaltan]

I also did not go to failure - I wanted to stop one rep short of failure.

how do you know when 'one rep short of failure' is?

 

[yellowmoomba]

how do you know when 'one rep short of failure' is?

Since I take almost all my sets to failure on every set I can pretty much gauge if I have at least one more rep in me so ------- by stopping my set without reaching for the last rep (which I would normally do) is what I would consider "stopping one rep short of failure".



I hope that makes sense NT

How are YOUR workouts going ??? Any new PR's ??

 

[JerseyDevil]

Since U/M is off this week - I'll be watching your boyz play MSU. It's too bad MSU's QB got hurt last weekend. It should be fun to watch though

Just remember... November 20th. The day OSU shocks the Wolverines (I hope ).

 

[yellowmoomba]

Just remember... November 20th. The day OSU shocks the Wolverines (I hope ).

It's always a good game but an OSU victory is HIGHLY doubtful !

Let the games begin ........... (I'm waiting for P-Funk to jump in here any minute..... LOL )