Craig's journal

[craig777]

Did shoulders, biceps and triceps today. I will start posting the exercises and reps after I get the new workouts each tuesday night.

There was a girl at the gym today with red hair. I mean fire engine red. I must be getting old, because it looks weird to me.

 

[w8lifter]

Glad to hear I could be of some help

LOL

 

[craig777]

OK, I am going to try legs today. I will go slow and easy.

Thanks again w8 for the massage, we won't tell anyone about your wandering hands. I appreciate you not laughing.

I know this is my workout journal, but damn girl you have a great ass. You are really doing good. Keep it up.

 

[w8lifter]

Originally posted by craig777

Thanks again w8 for the massage, we won't tell anyone about your wandering hands. I appreciate you not laughing.

 

[craig777]

Yay, I got through the leg workout.

Warmup leg extension
25 reps 30 lbs

Warmup Squats
25 reps Bar

Squats w/breathing
Reps 1-5, 1 large breath
Reps 6-10 2 large
Reps 11-15 3 large
Reps 16 -20 4 large
Reps 21-25 5 large
95 lbs went light just to be safe

Straight arm pullover
25 reps 25 lbs with large breath before each rep

Leg extension
25 reps 45 lbs pull toes in as hard as possible at top

Leg Curl sitting
25 reps 45lbs
Squeeze as hard as possible at bottom

Leg Curl lying
25 reps 30lbs
Squeeze as hard as possible at top

Standing calf raises
25 reps 40 lbs

Sitting calf raises
25 reps 40lbs

Did another set of squats w/breathing since only did 95 lbs before
used 115lbs and got in all 25 reps no problems. I will go back to 135 next time.

 

[craig777]

OK I did back and chest with Mike last night. Hurt like hell.

Lat Pulldowns
25 reps even tempo 70 lbs followed immediately by
5 reps 130lbs pausing for a second at the bottom and top
25 reps even tempo 70 lbs
5 reps 130lbs pausing for a second
25 reps even temp 70 lbs

was not allowed to let elbows lock on any exercise, constant tension on muscles

Bench press on vertical machine
25 reps even tempo 60lbs
5 reps 135 pausing for a second fully flexed and fully extended
25 reps even tempo 60 lbs
5 reps 135 pausing for a second
25 reps even tempo

Warmup lower back
25 Hyper extensions

Deadlift
25 reps even tempo just bar
5 reps 135lbs pausing for a second top and bottom
25 reps even tempo just bar
5 reps 135lbs pausing
25 reps even tempo just bar

That one hurt sooooo bad.

Pec deck flyes
25 reps even tempo 50lbs
5 reps 100lbs pausing for a second
25 reps even tempo 50lbs
5 reps 100lbs pausing
25 reps even tempo 50lbs

Pullovers
25 reps even tempo 30lbs
5 reps pausing 60lbs
25 reps even tempo 30lbs
5 reps pausing 60lbs
25 reps even tempo 30lbs

Scrape me off the floor.

 

[craig777]

I am going to take a rest day today. I hurt today, and I imagine I will hurt more tomorrow.

I am going skiing next week in Colorado. Monday - Thursday. One whole week with no kids just skiing all day and sex all night.
Oh and we are going to the microbrewery and I am going to drink some beer for the first time in I don't know how long. Skiing, beer, and sex it don't get any better than that.

Hey w8 you haven't been giving me any flak lately.

I hope they have some groomed blacks, I love doing downhill, the faster the better. I hate moguls, might as well take a hammer to my knees.

 

[craig777]

Today will be shoulders, biceps and triceps.

Oh man I hurt today, but that is good.

I am anxious to get my shoulders, biceps and triceps routine. Today I will just do my normal workout.

 

[craig777]

I am going to do legs today, and after today it is vacation time.

 

[craig777]

Warmup Leg extensions
25 reps 30lbs

Warmup Squats
25 reps just bar

Squats w/breathing
25 reps 135lbs
1-5 1 large
6-10 2 large
11-15 3 large
16-20 4 large
21-25 5 large
Stiff arm pullovers
25reps 25lbs w 1 large breath at top of rep

Leg extensions
25 reps 60lbs pulling in toes as hard as possible at top

Seated leg curls
25 reps 60 lbs squeezing as hard as possible at bottom

Lying leg curls
25 reps 40 lbs squeezing as hard as possible at top
Standing calf raises
25 reps 40lbs

Seated calf raises
25reps 40lbs

Threw this in on my own
Squats w/breathing
25 reps 115lbs

Another glorious leg day into the record book.

 

[w8lifter]

Hey...do I get to cum skiing w/ you?

 

[craig777]

I would sneak you into my suitcase, but I think my wife would notice three people in the bed instead of two.

She's not a blonde.

Although I would bet that cum skiing with you would be fun.

 

[craig777]

All done skiing, had a great time although the snow was pathetic.

My truck wouldn't start when we got back so I had it towed in to the dealer. I managed to get a chest/back workout in on Saturday and a leg workout on Sunday. I don't have my log so I can't put down what I did for the workouts.

Went to the Steamworks micro brewrey in Durango CO every night and tried many different beers. Stout, Porter, Scottish, Brown, India Pale Ale, Kolsh, can't remember any more.

I was up to 206 this morning.

 

[w8lifter]

Good to see you back...did I fit nicely in your suitcase...did your wife mind at all....and most importantly....did I have fun!!!

 

[craig777]

Oh yes you had a great time.

I am going to do back and chest today, I will meet with Mike tonight to get my shoulders, tris and bis workout.

 

[w8lifter]

OMG!!! You know we have pm's for that!

That's the last time I post a sex-tip

 

[craig777]

Sorry, got carried away by your sex tip.

 

[w8lifter]

....much better thank you!

 

[craig777]

Well Mike did not show up last night. I drive 40 miles one way to meet with him and hi isn't there. Kinda gets you a little irratated.

I am going to do shoulders, tris, and bis today.

Did Back and Chest yesterday.

85 rep sets. Alternating 25 light, 5 heavy, 25 light, 5 heavy, 25 light

Lat Pulldown 75/135
Vertical Chest press 60/135
Back extensions 25 to warmup for deadlifts
Deadlifts (This one hurts like you wouldn't believe) bar/135
Pec Deck 50/100
Pullovers 30/60

206 this morning. This inching up the scale is the pits, I wish those claims of putting on 40lbs in 2 weeks were real.

 

[craig777]

OK, this is my ugly mug last year june. I don't have any pictures yet of muscles.

I figure I will put this in here.

 

[w8lifter]

Great!.....now post the (almost) nekid ones....I wanna see the mus-kles

 

[craig777]

Man you women have a one track mind, not like us men.

I am working on it.

 

[craig777]

I was 207 this morning yay.

I am going to do legs today. I am going to try and go up 10lbs on my squats without pulling anything.

 

[craig777]

Did legs today.

Did some stretching first just to make sure.

Leg extension warmup
25 reps 30lbs

Squats
just bar to warmup 25 reps

Squats w/breathing
25 reps 145lbs
1-5 1 large breath
6-10 2 large breaths
11-15 3 large breaths
16-20 4 large breaths
21-25 5 large breaths

Straight arm pullovers to stretch rib cage
25 reps 25lbs

Leg Extensions pulling in toes as hard as possible at top
25 reps 70lbs

Leg curls sitting squeezing hard at bottom
25 reps 60lbs

Leg curls lying squeezing hard at top
25 reps 60lbs

Calf raises standing
25reps 40lbs

Calf raises sitting
25 reps 40lbs

Did one more set of Squats w/breathing
25 reps 135lbs

Called Mike today to set up next week. He said he would come in to San Antonio to meet me. I am all for that.

 

[Markus]

Hi Craig,
I have just begun to seriously seek help with my workouts, as your idea of a PT inspired me.
Soundz a good idea to hold me accountable as I like to find xcuses tooo easily.

BTW I'm 33 and have suggested your quite varied routine to my PT, he (Alan), says to "Go 4 it".

Keep at it Dude

 

[craig777]

Thanks Markus, I really appreciate the vote of confidence. I would love to get my PT, Mike, to call me. Unfortunately I think that he is preoccupied right now. He said he had to get his daughter in a psychiatric hospital.

I know what you mean about making excuses. When I wasn't really shooting for a goal, but just going through the motions I could do that. Now I want to do a contest in November and each workout gets me closer to where I want to be. If I miss a workout or go half hearted I can't get it back. If I miss a day of eating right I can't get it back either.

I am going to do chest and back today.

25 light, 5 heavy, 25 light, 5 heavy, 25 light.

Lat pulldowns
Vertical chest press
Back extensions (only 25)
Dead lifts (I hate this one, it hurts sooooo bad)
Pec Deck
Pullovers

I will post the weights later. I will try to get a hold of Mike today.

 

[craig777]

Lat pulldown
75/135

Vertical Chest press
60/135

Back extension
25 reps

Deadlifts
Bar/135

Pec Deck
60/105

Pullovers
30/60

 

[craig777]

Legs today, I feel a cold coming on. I am dragging a little this morning. My wife has bronchitis and I believe she has shared. Isn't that special.

207 this morning.

Going to meet with Mike tonight I hope.

 

[craig777]

Did legs yesterday. Same workout as before but I upped the weights.

Squats 25reps 145lbs w/breathing

Leg Extensions 25reps 75lbs w/squeezing

Seated Leg Curl 25reps 75lbs w/squeezing

Lying Leg Curl 25reps 60lbs ""

Met with Mike last night and we did Delts, Traps, Bis and Tris

Supersetting 10sets of 5reps as heavy as possible without going to failure even in set 10

Shoulder press and Dumbbell shrug

95lbs barbell for press and 45lb dumbbells
too light but he wanted me to get a feel for it.

Seated curl and Seated Tricep extension
30lb dumbbells for curls way too light
25lb dumbbells for extensions good weight.

Preacher curl and Close grip bench
55lbs EZ curl for Preacher way too light
145 for close grip bench good weight

Mike wants me to get some pictures before next Tuesday because he thinks that I am making good progress and he wants to get some pictures to show my progress. I guess I will have to get a disposable camera and use it up quickly.

I took today off since I did Chest/Back on Monday,
Legs yesterday afternoon, and Shoulders, Tris and Bis last night.

 

[craig777]

Almost forgot I am supposed to up my good fat intake since I am not gaining weight fast enough.