BACK IN THE DAY - An attempted return

[The Monkey Man]

TUES 21JN051700
CBL PRCHR CRL
1/1/2 [60]
#6x10
#7x7
#7x5
#7x3.5

STNDG STR BR CRL
2/2/2 [60]
65x8
85x6
85x5
85x4.5

1 ARM HMR CNCTRN CRL
2/1/2 [60]
30x7
30x6
30x6
30x6

STR BR SKLZ
60x15
80x10
90x8
90x9

KEISER SEATD DIP
200x16
250x11
275x8
300x6

STNDG OVRHD FRCH PRS
65x15
95x18
95x5
95x7
95x5 ---

 

[The Monkey Man]

21JN05 - 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
7.06oz CL tuna + tbsp redhot

Meal5-1500
1 Golden Apple
3oz roasted almonds

WO-1700

Meal6-1820
41g Protein Power
1/2 cup oats
1/4 banana
1/4 cup frozen strawberry

Meal7-1915
10oz trimmed sirloin
1.5 small flour tortilla
2 serv Hommus
16oz fresh veg-juice

meal8-2200
41g Protein Powder
4tbsp NPB

Macro Totals
Cal = 4589
Totfat = 178.6
Sod = 4.2g
Carb = 454.9
Sug = 214.7
Pro = 448.8

 

[The Monkey Man]

THURS 23JN050535

Cardio:

Walk 0.5
Run 2.5

(Had to use bathroom after mile2 so headed for home)
I need 3.5 miles... always, to graduate to 4.0 miles

 

[The Monkey Man]

THURS 23JN051645

CHINS
1/1/2 [60]
BWx11
x9
x7
x4 ?

DB ROW
1/1/2 [60]
60x10
70x10
80x10
90x7

KEISER BI-LATL ROW - EX
1/0/2 [60]
120x15
160x9.5
190x5.5
180x6

SEATD CBL ROW (Wide Pronated grip)
1/0/1 [60]
#8x12
#9x10
#10x10
#11x7

DB SHRUGS
2/1/2 [60]
50x10
55x10
60x10

Macro Totals
Cal = 4589
Totfat = 178.6
Sod = 4.2g
Carb = 454.9
Sug = 214.7
Pro = 448.8

 

[yellowmoomba]

THURS 23JN050535

Cardio:

Walk 0.5
Run 2.5

(Had to use bathroom after mile2 so headed for home)
I need 3.5 miles... always, to graduate to 4.0 miles

I would have peed behind a bush

4600 cals ...!!! That's alot!

 

[The Monkey Man]

I would have peed behind a bush

4600 cals ... That's alot!

Didn't have to pee

4600 gets me this...

 

[The Monkey Man]

PIC DATES = 30MY05 - 24JN05

14 Days after race for the cure...

Starting to see some separation in the muscles...
Chest filling over into bi's
Legs, Traps-need big work

 

[The Monkey Man]

FRI 24JN051645

Bench
2/1/3 [60]
135x10
185x7
205x4
205x4

SETD MLTY PRS (Behind)
1/1/3 [60]
95x12
115x7
135x4
135x3----

HMR STR DCLN PRS
1/1/3 [60]
180x14
230x8
270x4
230x4
180x7

ARNOLD PRS
2/1/2 [60]
40x15
45x9
50x5
50x7----

DIPS
0.5/0/2 [30] (all w/BW)
x7
x8
x6
x5
Concentrated on speed w/these out of the hole

Starting to feel natural test highs and adrenaline surges
this a good sign (the diet)

I guarantee no more than 4 more weeks, I will plateau
let's hope progress continues

 

[yellowmoomba]

Didn't have to pee

4600 gets me this...

Oh.....!!

Nice work!! You are really leaning up.

 

[The Monkey Man]

SAT 25JN050735

Cardio:

WALK 0.5mi
RUN 3.5mi

Thermometer outside said 83F when I left @ 07:35
was 87F @ 08:15 when I got back!!??!!?

... It's freakin hot... Sweat my ass off

 

[joesmooth20]

looking solid bro, good job on the progress.

hey you live in India? what the heck is it like there? I've always kinda wondered just
haven't had the opprotunity to go there yet.

 

[The Monkey Man]

looking solid bro, good job on the progress.

hey you live in India? what the heck is it like there? I've always kinda wondered just
haven't had the opprotunity to go there yet.

If you go, stay away from cities,
treat it like a camping trip and U will B ok

It is Not like America

 

[joesmooth20]

I heard there is allot of hot women there, how true is this? don't you live in a big city?


http://www.aneki.com/beautiful.html

 

[The Monkey Man]

I heard there is allot of hot women there, how true is this? don't you live in a big city?


http://www.aneki.com/beautiful.html

...


Location:Southern Asia, bordering the Arabian Sea and the Bay of Bengal, between Burma and Pakistan Population:1,065,070,607 (July 2004 est.) Capital:New Delhi GDP per capitaurchasing power parity - $2,900 (2004 est.)



1 out of 1,065,070,607...
Not a good ratio

No more talk of this

 

[The Monkey Man]

MON 27JN051715

All Today @ 1/1/3 [60]

Bench
135x12
185x9
205x6
205x4

Incl DB
70x13
80x8
80x8
80x6

TECHNO CHEST
150x6
150x6
150x4
130x5??

Sw-BL INCL DB FLY
30x15
45x8
45x9
45x7

 

[The Monkey Man]

Ahhh... So Freakin Lazy

28JN051700

CARDIO

Walk 0.5mi
Run 3.8mi

I decided, I needed to blow off steam after work today...

Took off north of my house w/sunny skies, to jog down the dirt road which runs behind my sub...

about 2 miles from home it starts to sprinkle...

about a minute later the sky falls on me...

Lightning crashing, HUGE thunderclaps...
Running through rivers of mud at this point...

Then as soon as I get back in the neighborhood on concrete,
it all stops... I never knew nylon clothes could get so heavy

If it wasn't for the mud,
and the pickup trucks blazing by me throwing up road-splatter

It would have been fun

 

[The Monkey Man]

WED 29JN050730

All sets and reps @ 1/1/2 [90], this WO

TECHNO SEATD LEG CURL
100x16
120x13
140x56
150x5

TECHNO EXTENSION
60x12
80x10
100x6
100x8

Knees a little stiff @ the start of these...
All reps = STRICT, STRICT, STRICT, for these two motions


SQUAT
95x13
115x13
135x11
155x9 -->

(Feel lke such a wuss not getting more weight up)

DB FWD LUNGE
(onto 1/2 ball)
25x8
30x7
35x6 <-- out of shoulder stamina
(switch to str bar)
90x10

LEG PRS
240x12
300x14
360x11 ...
Holy Sh#t, that last set burned,
(Not used to that motion)

quad stretch
ham stretch
groin stretch
trunk twist stretch

 

[The Monkey Man]

WED 29JN051600

CHINS
1/1/2 [90]
x9
x6
x5.5
x6 <--- Stuck this one

KEISER BI-AX UPR BACK
1/0/2 [90]
120x13
140x11
160x10
180x10

SETD CBL ROW (close grip)
1/1/2 [90]
#10x12
#11x8
#12x6
#12x5.5

UNDRHND CLOSE GRP CHIN
1/1/2 [90] (BW)
x8
x5
x5.5
x4.5

Good effort, felt like my back is going to repond today

 

[yellowmoomba]

How's the repaired hernia feeling?? Are you going to start doing deads??

 

[The Monkey Man]

How's the repaired hernia feeling?? Are you going to start doing deads??

Yes I feel like paper-man

All two dimensional

The deads will begin 1st leg workout after recovery week 8

I need the natural test surge as well

 

[The Monkey Man]

THURS 30JN051730
TEMPO'S 1/1/2 [90] TODAY

STDG STR BAR CURL
65X11
85X10
95X7
95X6

SKULZ
60X16
80X13
100X10
110X5.5 =(Lost strength in wrist/grip, had more tricep power)

ICARIAN PREACHER MACH
70X13
90X9
110X6
110X6

CLOSE GRP BNCH
135X12
155X10
185X6
185X6 (TOTAL FOCUS!)

STDG DB HMR CURL
30X11
35X10
40X8
40X7

SETD SW-BALL CBL TRI PRS
40X16
60X12
80X6
80X5.5 --> Balance a bitch here
50X10

Loads of whole body stretching and Yoga movement

 

[The Monkey Man]

FRI 01JL051715
1/1/2 [90]

DB SHLDR PRS
30X22
40X16
50X12
60X9
70X5.5

UPRIGHTS
95X12
115X9
135X5 <---LITTLE SLOPPIER THAN I WOULD LIKE
95X11

ICARIAN SIDE LATL RAISE MACH
20X15
40X13
60X7
70X5 <--- HIT THE WALL

SMITH MLTY PRS (BEHIND)
90X12
110X7
110X5
110X5 <--- GREAT FOCUS, BUT NO STRENGTH

45deg FR-SIDE DB RAISE
20X11
25X5
25X6
22.5X6
15X7 <--- NOTHING LEFT!?

 

[The Monkey Man]

WED 06JL051645

Tempo for all today = 1/2/2 [90]

DB Bench
60x17
70x13
80x10
90x6

DB Incl
70x13
70x10
80x6
80x7 <---

HMR STR DCLN
180x8
200x6
200x6
220x6 <---

STDG INCL CBL FLY
40x10
45x10
50x8
60x6 + 35x7<-- 1/0/1

 

[The Monkey Man]

THURS 07JL050535
Walk 0.25 Mile
Run 3.0 Mile


THURS 07JL051625

STR BAR CURL
1/1/2 [60]
65x13
85x10
105x5
105x4 - ???

SKULLZ
1/1/2 [90]
70x16
90x13
90x11
90x7

Icarian Preacher Curl
1/1/2 [60]
90x12
110x6
110x6
110x4 -

Close Grips
1/1/2 [60]
135x13
175x5
175x5
175x5 - Little Sloppy Here

STDG HMR CURL
1/1/2 [60]
35x9
40x8
45x6
45x6

Seated Dip MACH
1/1/2 [60]
180x15
255x8
255x8
270x5 + 165x7

Good stretch LWR & UPR
(Didn't stretch after run this AM)

 

[yellowmoomba]

Whadup MM?? I'm at week 8 of my recovery. The brace comes of next Wednesday. How about you?

BTW - Nice guns in the OPEN CHAT thread

 

[The Monkey Man]

Feeling good...

Started DL's last week...

Week 9 on Monday...

Having a hard time balancing the Gains in lifting & Cardio

Strength is my key here though...

Need to get with it on Legs more!!

4th of July screwed me also... Ate a bunch of BBQ & Fat stuff

 

[The Monkey Man]

FRI 08JL051620

CHINS
2/1/2 [90]
x7
x10
x8
x5 <--- STRICT

HMR STR HI-PULL
1/1/2 [90]
180x16
270x11
360x4.5 <--- Too heavy for now (Goal)
320x6.5

Keiser BI-LATL UPR BK
150x12
180x7
190x7
200x6 <--- Dropped the return count on rep 6

DB ROW
1/1/2 [90]
60x12
70x10
80x9
95x6
95x5.5 <---

Supinated Close Grip CHINS
1/0/1 [60]
x6
x6
x4.5
x5 <--- Good Focus

 

[The Monkey Man]

SAT 09JL051005

Cardio

Walk 0.5 mi
Run 4.0 mi

Started out ok then got really hot...
I've got to get out of bed earlier

 

[The Monkey Man]

SAT 09JL051300

DB LATL RAISE
1/0/1 [60]
15x8
20x13
20x12
25x7.5
25x7

UPRIGHTS
1/1/2 [90]
85x13
85x12
115x6
115x7

DL w/toe raise
& SHRUG
1/1/1 [90]
135x7
185x6
185x6
185x5
185x3.5 <--- Lost Grip
These were a bitch to keep count of

DB Arnold Press
1/1/2 [90]
40x13
50x10
60x8
70x4 <--- Hit the wall
Oh Well

SW BALL SETD
REAR CBL FLY
1/0/2 [60]
30x6
30x7
25x8
25x6.5 ---> 15x8

 

[The Monkey Man]

MON 11JL051645

DB BENCH
2/1/2 [90]
85x9
95x7
100x5
100x4.5 <--- My body was crooked on the bench, but I went anyway

HMR STR INCL PRS
2/1/2 [60]
180x6, 5 ,5 ,4.5

HMR STR DCLN PRS
1/1/2 [60]
210x8
230x6
250x5
250x4

30deg PEC CONTRCT MACH
1/1/2 [60]
80x11
110x6
110x5.5
110x5.5

Close Grips
2/1/2 [60]
135x5
155x6
155x5 <--- Hit the wall