BACK IN THE DAY - An attempted return

[The Monkey Man]

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!

 

[King Silverback]

I'll ride the journey with ya Brother Monkey!!! Go for it!!!

 

[goandykid]

howd the race go? It was today right?

 

[The Monkey Man]

howd the race go? It was today right?

http://www.ironmagazineforums.com/showthread.php?p=1030990#post1030990

 

[goandykid]

o awesome, congratulations

 

[The Monkey Man]

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)

 

[The Monkey Man]

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!?!??

 

[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 ??

 

[The Monkey Man]

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!?!?

 

[The Monkey Man]

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

 

[yellowmoomba]

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

 

[The Monkey Man]

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???

 

[The Monkey Man]

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...

 

[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.

 

[The Monkey Man]

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

 

[Triple Threat]

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.

 

[The Monkey Man]

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!?

 

[The Monkey Man]

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)

 

[King Silverback]

Good lookin w/o there Brother Monkey!!!

 

[yellowmoomba]

You eat well MM!! I'm coming over!

 

[The Monkey Man]

You eat well MM!! I'm coming over!

If I'm gonna catch up to you, I gotta

 

[yellowmoomba]

I think we are in the same boat

 

[The Monkey Man]

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 :bounce:
(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

 

[yellowmoomba]

Take care of that knee.....

How 'bout thoses PISTONS!!!???

 

[The Monkey Man]

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

 

[The Monkey Man]

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

 

[The Monkey Man]

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

 

[The Monkey Man]

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

 

[The Monkey Man]

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 -

 

[The Monkey Man]

TUES 21JN050525

WALK - 0.5mi
RUN - 3.0mi