Crazy Enough can kick my ass!

[DOMS]

I guess I should start by explaining the title to my journal. First off, Crazy can bench more than I do. She's made some very impressive progress.

Second, if you know anything about Crazy, you know how far she has come. She's a source of inspiration to anyone who has ever wanted to improve themselves. She's awesome.

I'd also like to point out that it was Rocco32 that encouraged me to keep a journal. Thanks Rocco32! I should note that he threated me to keep this journal. So, basically, this is a thread of fear...

OK, onto a little about me. I'm 5'10" (177.8 cm) and I weigh 219 pounds (15.64 stone).

I've been at weight lifting for about 7 months or so. I still can't heave a decent weight, but I've come pretty far. The following is in pounds at 8 reps, fresh:

Exercise...........7 mos ago..........Now
Bench..............70....................155
Squat..............100...................215
Shrugs.............80....................205

Like I said, not very impressive weights, but I'm gaining. I'm a computer consultant, so I don't get anything approaching a workout at work.

I've decided to do gopro's P/RR/S routine. I've read a great many good things about it from quite a few people. The basic principles are very sound: never give your body a change to adapt. I'm really looking forward to this.

The weakest link in my training is my diet, but I've made progress there as well. With every week that passes my diet gets cleaner and cleaner. My strategy is simple, eat the same basic foods over and over again. Take thought out of the equation. I'm still way too new to shoot from the hip regarding my diet so I KISS.

I'll start detailing my efforts in the next post.

 

[DOMS]

4/18/2005 - 1st week - Power

Today was leg day:


Squats:
6 @ 215
6 @ 215
6 @ 215
4 @ 215

Supine Curls:
6 @ 90
6 @ 90
6 @ 90

Leg Extension:
6 @ 115
6 @ 115
6 @ 115

Lunges
(I'm very hesitant to go heavy on lunges, I think I'll drop them from Power week)
6 @ 70
6 @ 70

Calf Raises:
6 @ 310
6 @ 310
6 @ 310
6 @ 310

All-in-all, I don't think I'm pushing myself hard enough. I'm very couscous of my form, so I think I can add quite a few pounds and still keep it clean. I'm certain that I'm holding myself back on calf raises. Hell, I even through in an extra set. I'm going to add 30 pounds next Power week. And 10 pounds on both the extensions and curls. I'm not sure what I'm going to replace lunges with. I'm rather limited in what I can do since I workout at home. Perhaps I'll do some front squats.

Well, I'm going to plan tomorrow's workout and go to sleep (I get up at 0430 to workout).

 

[Rocco32]

Hey, look! Awesome buddy, and you ARE lifting some nice weights. Your outlifting me!

Looks like a good w/o, I would take out the lunges though and do maybe leg press. Maybe 2 sets of SLDL's too for the hammies. Remember, the first few w/o's with P/RR/S as with anything else is learning where you stand. Your doing great!!

 

[DOMS]

Hey, look! Awesome buddy, and you ARE lifting some nice weights. Your outlifting me!

Looks like a good w/o, I would take out the lunges though and do maybe leg press. Maybe 2 sets of SLDL's too for the hammies. Remember, the first few w/o's with P/RR/S as with anything else is learning where you stand. Your doing great!!

Thanks Rocco, I really do appreciate the compliments.

I can't do leg presses, I lack the equipment. As for SLDLs, I do DLs on back day. Squats on leg day and deadlifts on back day.

 

[GoalGetter]

glad to see you put up a journal! Good luck, man!

 

[gwcaton]

Rocco: Remember, the first few w/o's with P/RR/S as with anything else is learning where you stand. Your doing great!!

Rock is right . Damn I think thats the second time I've said that ! LOL
Lunges can be killers ! Do you do them with barbell or dumbells? Db's might be easier/safer. would step ups on a bench be a replacement for lunges ?

Good luck !

 

[crazy_enough]

OMG !!

When I say the title of this thread, I was thinking :"Oh great, another jerk is calling me a dude and saying I have chest hair or something!"
I was soooo gonna bitch and moan!!!lol

Turns out Im quite flattered cf... That you would find inspiration to build a killer "computer consultant" body in my journey seems a little crazy to me, as Ive still got WAYS to go to reach my goals, but while my tank was running close to empty this AM, I find myself fired up for my legs w/o now!lol

Im happy for you man, this will be a fun journal to follow....GOOD LUCK!

 

[DOMS]

glad to see you put up a journal! Good luck, man!

Thanks for the support GG!

 

[DOMS]

Rock is right . Damn I think thats the second time I've said that ! LOL
Lunges can be killers ! Do you do them with barbell or dumbells? Db's might be easier/safer. would step ups on a bench be a replacement for lunges ?

Good luck !

My problem with lunges is that (in my mind) they are not really a "power" exercise. They seem more of an finishing exericse than a mass exercise. I'll do them during RR week though.

 

[DOMS]

OMG !!

When I say the title of this thread, I was thinking :"Oh great, another jerk is calling me a dude and saying I have chest hair or something!"
I was soooo gonna bitch and moan!!!lol

Turns out Im quite flattered cf... That you would find inspiration to build a killer "computer consultant" body in my journey seems a little crazy to me, as Ive still got WAYS to go to reach my goals, but while my tank was running close to empty this AM, I find myself fired up for my legs w/o now!lol

Im happy for you man, this will be a fun journal to follow....GOOD LUCK!

You think too little of yourself. Remember that thread in Open Chat where I started to point out that you really do look good and have achieved a lot? Then a whole slew of other members chimed in saying the same thing. There must have been at least two page of posts dedicated to you. I've seen your before picture. You are a completely different person. That old picture showed nothing of the dedication that you have now.

To many people out there are willing to sell you short. Don't help them.

 

[DOMS]

4/19/2005

I didn't get a chance to workout today. That's alright though, I've planned for this. My routine is as follows:

Mon: Legs
Tues: Back / Biceps
Wed: off
Thur: Chest / Triceps
Fri: Trap / Delts
Sat: off
Sun: off

If I have to miss a day, I simply push the scedule forward. Since I missed Tuesday's workout, I'll do this:

Mon: Legs
Tues: off
Wed: Back / Biceps
Thur: Chest / Triceps
Fri: off
Sat: Trap / Delts
Sun: off

So, onward to Back & Biceps!

 

[Rocco32]

That split will work for you but maybe you want to switch legs and Delts day so your not doing delts the day after chest. They get hit pretty hard on Chest day, same with Tri's The set-up for missing a day looks perfect Have fun with back and bi's today

 

[BigDyl]

I wouldn't mind getting my ass kicked by crazy enough...

 

[min0 lee]

Don't let this thread fool you Crazy......he's trying to get a date with you.

 

[DOMS]

8/20/2005

All is good. I got my manta today! w00t! I couldn't help myself, I did a couple of sets of squats.

My Back & Biceps workout:

Deadlift
6 @ 195
6 @ 195
6 @ 195
6 @ 195

T-Bar Rows
6 @ 155
6 @ 155
6 @ 155

Yate's Rows
6 @ 135
6 @ 135
6 @ 135

Standing Biceps Curls
6 @ 60
6 @ 60
6 @ 60

I had to cut my workouts short so I missed out on some biceps curls and alternating curls. I guess I need to get up a bit earlier. I already get up at 04:30. That's gonna hurt...

Most of my weights were just a bit shy of what I feel I could do. My deadlifts were definitely too light. I'm sure I could tack on 15 pounds. Also, I decided to ditch the straps and was still able to 4 x 6 @ 195. I guess I don't really need the straps.

 

[DOMS]

That split will work for you but maybe you want to switch legs and Delts day so your not doing delts the day after chest. They get hit pretty hard on Chest day, same with Tri's The set-up for missing a day looks perfect Have fun with back and bi's today

You are most certainly correct. I was just juggling my routine around without giving it the proper thought. Lately I had been having to sacrifice a workout, so I kept dropping my leg day. So to rectify that I put legs first. I think I'll change it to:

Mon: Trap / Delts
Tues: Legs
Wed: off
Thur: Chest / Triceps
Fri: Back / Biceps
Sat: off
Sun: off

 

[crazy_enough]

Don't let this thread fool you Crazy......he's trying to get a date with you.

Im somehow convinced that his intentions are everything BUT....lolol
Otherwise, the man's a damn fool! Unless he actually looks something like "big rack girl" in his AVI!

cf, w/o looks good man! Are u throwing any cardio at all in this program?

 

[DOMS]

Thanks Crazy!

I do a half hour of jump rope three times a week. I put on a movie on my PC and start jumping.

 

[crazy_enough]

R u serious?

 

[DOMS]

Yes. Why? Is it too little? I've never really liked cardio. I feel like a hamster.

 

[crazy_enough]

No No, I just thought U were kidding!!!! I seldom read about guys doing jumprope as cardio...I think its kewl...Do u know approx. how many cals ure burning in 1.2 hour?

 

[DOMS]

No No, I just thought U were kidding!!!! I seldom read about guys doing jumprope as cardio...I think its kewl...Do u know approx. how many cals ure burning in 1.2 hour?

No flippin' clue. I forgot, but it burns more cals than jogging. Plus it's easier on the knees. I don't remember the time scale but jogging burned 220 cals and jumping rope burned 230 cals.

I have a very nice Nike brand jump rope. It has cushioned and ribbed handles. Each handle is weighted with 2.5 pounds and the loop is adjustable leather. Pretty damn nice.

 

[crazy_enough]

It must be hard as heck tho....Doing intervals could be quite interesting with a jump rope...Shall we call U Rocky now?

 

[DOMS]

Adriaaaaaan!!!...errr...Craaaaazzy!!!

 

[DOMS]

4/21/2005 - Am

Despite the fact that I went to sleep at midnight I got up at 0430 to workout. I made it as far as the couch. So...

Couch Flop
1 @ 220


...


*cough*

 

[Rocco32]

You are most certainly correct. I was just juggling my routine around without giving it the proper thought. Lately I had been having to sacrifice a workout, so I kept dropping my leg day. So to rectify that I put legs first. I think I'll change it to:

Mon: Trap / Delts
Tues: Legs
Wed: off
Thur: Chest / Triceps
Fri: Back / Biceps
Sat: off
Sun: off

That looks like a winner split, very close to mine

 

[Rocco32]

All is good. I got my manta today! w00t! I couldn't help myself, I did a couple of sets of squats.

My Back & Biceps workout:

Deadlift
6 @ 195
6 @ 195
6 @ 195
6 @ 195

T-Bar Rows
6 @ 155
6 @ 155
6 @ 155

Yate's Rows
6 @ 135
6 @ 135
6 @ 135

Standing Biceps Curls
6 @ 60
6 @ 60
6 @ 60

I had to cut my workouts short so I missed out on some biceps curls and alternating curls. I guess I need to get up a bit earlier. I already get up at 04:30. That's gonna hurt...

Most of my weights were just a bit shy of what I feel I could do. My deadlifts were definitely too light. I'm sure I could tack on 15 pounds. Also, I decided to ditch the straps and was still able to 4 x 6 @ 195. I guess I don't really need the straps.

Another great w/o Couple of questions though and don't hate me Is the T-Bar Row with a chest support? If not your doing 3 exercises in a row that places a lot of stress on the lower back, very dangerous. And i would have pull-ups or pulldowns in there somewhere. Just my 2 cents.

Now, on to the subject of reps. I notice your doing 6 reps for each set at the same weight. I know you mentioned this but I just want to beat it into you, your going too light. Either your reps or your weight should drop set to set. These sets are too failure.

BTW, nice weights and congrats on ditching the straps My grip is weak as crap How are you feeling so far on this routine?

 

[DOMS]

Another great w/o Couple of questions though and don't hate me Is the T-Bar Row with a chest support? If not your doing 3 exercises in a row that places a lot of stress on the lower back, very dangerous. And i would have pull-ups or pulldowns in there somewhere. Just my 2 cents.

Hate you for giving me some constructive advice? Hell no!

My T-Bar rows are done using this. Is it really that dangerous to do three exericses that stress the lower back? I've come to the conclusion that the spinal erectors are a lot more rebust that most people give them credit for. Am I wrong?

Now, on to the subject of reps. I notice your doing 6 reps for each set at the same weight. I know you mentioned this but I just want to beat it into you, your going too light. Either your reps or your weight should drop set to set. These sets are too failure.

Yes, I've been selling myself short. I use strict form so I'm not worried that I'll be using more weight because of cheating. The next Power week you'll find me using a lot more weight. I'm going to slap 20% to each exercise to better gauge where I should be. Live and learn.

BTW, nice weights and congrats on ditching the straps My grip is weak as crap

Thanks for the compliment. My grip used to be crap, but for the last two months I've been working my forearms directly three times a week (in addition to indirectly). I've been too busy the last two weeks but I usually do my main workouts in the morning with abs, forearms, and calves at night. I haven't measured my forearms but they are visiably larger (still too small for my liking, though). Give it a try. On a side note, I've added 2.75 inches to my calves (16.75").

How are you feeling so far on this routine?

I'm thinking of changing my IM name to DOMS.

 

[DOMS]

That looks like a winner split, very close to mine

... he said humbly...

 

[DOMS]

I'm between sets right now. I love moving the heavy weights, but the four minutes between sets is driving my nuts. I think I going to take up interpretive dance to fill in the quite moments of Power week...