Dumbbells in the Desert

[dougnukem]

Sorry to hear that...what about incorporating your cardio training on an diff. day than your strength?

Thanks.

As far as my strength training goes, I do it at about 2 AM (night shift guy), so I would be doing cardio after work at about 7 AM, unless I can get my rear out of bed early to do it at about 4:30 PM.

 

[boilermaker]

Took a few days off due to the death in the family. Just needed some time to relax and reflect if you will.

I was toast after this workout, especially after going for the 100# DBs. Even though I'm on a "bulking" phase, I'm going to have to add more cardio. There is a good chance I will have to take my annual physical training test for the AF when I return. So I need to work on my aerobic apptitude in the next month. Would it be wise to adjust my rep scheme as well, or leave it? with the lack of a good amount of "clean" foods to eat, it's too difficult to do a cut phase now. So you see my dilemma.

Hey Nuke, hope you are feeling better about things. Time seems to help with stuff like that.

About your goals to bulk and build aerobic aptitude, you might want to check in on Archangels HIT journal. I bet he could help you set up a great program to help you work towards your goals with a HIT full body workout.

 

[dougnukem]

Thanks, I'll check it out. Yea, things have been okay. Wife has been taking it pretty hard, but she's strong and will be alright. At least until I get home, then she will let loose I'm sure.

 

[dougnukem]

Alrighty, tonight was back day. My favorite workout for some odd reason.

Chinups-shoulder width grip
Sets of 6,6,6,4 1/2

Single-arm DB rows:
5 reps, 70# (grabbed wrong weight to start with)
5 reps, 65#
5 reps, 70#
5 reps, 75#
5 reps, 80#

DB Shrugs:
8 reps, 75#
8 reps, 80#
8 reps, 85#
8 reps, 90#

Back extension machine:
10 reps, 50#
10 reps, 70#

V-grip pulldowns:
10 reps, 105#
10 reps, 120#
10 reps, 135#

Pretty good workout. Shortened the rest periods to boost my intensity some. Had to forego the Good Mornings, as there were too many people using BBs at the time. Which is strange, because it's 2 in the morning.

I was pretty psyched with my increase on chinups again. Especially considering I'm in my uniform while working out, and this consists of about an extra 12-15 pounds of weight I'm pulling up. I plan on increasing my cardio days by 1 and upping the intensity as well. Most likely it will effect my bulking, but it is a necessary evil at this point. I would change my lifting routine to a more intense one, but since I'm in uniform and have to come back to work, that would be a bad thing with the serious sweating and all.

 

[King Silverback]

Hey my Friend!!! Nice chins, I so suck at those LOL!!! Any help I can be, I would be more than happy to do what I can!!! You seem to have alot of volume going on, how do your joints feel? How long are your w/o's? Just trying to get a feel for what and how you do things BRother Nukem!!! Not trying to pry or be ignorant!!!

 

[dougnukem]

Nah, you're not prying, or for that matter ignorant. I've been working on my chins as well. I do them first so there's no excuses for how many I can/can't do. I haven't really thought that it was a lot of volume. I've been going for a bulking type workout, but it's funny you mention my joints. My elbows were killing me when I woke up this morning, considering I did chest yesterday. I've always had bad joints due to a lot of heavy lifting at work, and just a lot of wear and tear on my body in general. I do take a multi and an Omega 3-6-9 combo as well. My workouts tend to be about 45 minutes in length, give or take a few minutes. Today's was about 10 minutes less, due to shortened rest periods. Well, there's a bit of something for you to chew on.

 

[King Silverback]

Nah, you're not prying, or for that matter ignorant. I've been working on my chins as well. I do them first so there's no excuses for how many I can/can't do. I haven't really thought that it was a lot of volume. I've been going for a bulking type workout, but it's funny you mention my joints. My elbows were killing me when I woke up this morning, considering I did chest yesterday. I've always had bad joints due to a lot of heavy lifting at work, and just a lot of wear and tear on my body in general. I do take a multi and an Omega 3-6-9 combo as well. My workouts tend to be about 45 minutes in length, give or take a few minutes. Today's was about 10 minutes less, due to shortened rest periods. Well, there's a bit of something for you to chew on.

Maybe try cutting your volume down in half and see how you respond both mentally and physically!!! Mabe try one set (lighter weight) in the 10-12 rep range, and then one all out set (heavier weight) in the 6-8 rep range!!! That limits all the sets in between and puts less stres on your joints, just an idea!!!
See HIT believes why do more sets than you have to, If you can do 5 sets of 5, then you must not be taxing your muscles as much with those un-necessary sets as you would with 1 set to warm up (higher reps) and then 1 ALL out set of the Heavier weight for 6-8 reps!!!
Example instead of this:
1 set 100x5
2nd set 105x5
3rd set 110x5
4th set 115x5
why not this,
1 set 80x10-12
2nd set 120x6-8
Because without all those sets, you can actually lift more because your muscle is fresh!!! (do I make sense?)

 

[dougnukem]

Maybe try cutting your volume down in half and see how you respond both mentally and physically!!! Mabe try one set (lighter weight) in the 10-12 rep range, and then one all out set (heavier weight) in the 6-8 rep range!!! That limits all the sets in between and puts less stres on your joints, just an idea!!!
See HIT believes why do more sets than you have to, If you can do 5 sets of 5, then you must not be taxing your muscles as much with those un-necessary sets as you would with 1 set to warm up (higher reps) and then 1 ALL out set of the Heavier weight for 6-8 reps!!!
Example instead of this:
1 set 100x5
2nd set 105x5
3rd set 110x5
4th set 115x5
why not this,
1 set 80x10-12
2nd set 120x6-8
Because without all those sets, you can actually lift more because your muscle is fresh!!! (do I make sense?)

Seems to make sense. How long do you wait to do the 2nd set?

 

[King Silverback]

Seems to make sense. How long do you wait to do the 2nd set?

I only wait only enough time to change the weight, but you can also use the same weight (your heaviest) and do 2 sets with that only waiting 30 seconds in between sets!!! You'd be suprised how much strength you recover after only 30 seconds!!! I have had good succes doing that routine!!!

 

[dougnukem]

I only wait only enough time to change the weight, but you can also use the same weight (your heaviest) and do 2 sets with that only waiting 30 seconds in between sets!!! You'd be suprised how much strength you recover after only 30 seconds!!! I have had good succes doing that routine!!!

Yea, it seems my high point for strength appears to be about 1/3 into my workout. So you're talking about adding an additional set (3rd), after waiting approx. 30 more seconds? Might try that too. I'm always tweaking my workout, so I'll be trying out both ways I'm sure.

 

[King Silverback]

Actually I'm saying just 2 sets total, example:
Do your warm-up set (only on the first exercise)
100x12
wait enough time to put the extra weight on
150x8
wait 30 seconds and do the same weight again!!!
You'll get close to half of what you did the first set and your done, does that make better sense???

 

[dougnukem]

Well yea, that's what I meant. I was just counting the warmup as a set. But that sounds time-saving. Would I be doing this with the same type of split I currently do:
Chest
Back
Rest
Shoulders/arms
Legs
Rest
Off
repeat

Sorry, lots of questions. Just need to know these things, so I can do it right.

 

[King Silverback]

No problem with the questions my Friend, ask away!!! That split looks good imo, but you might want to put legs in before delts/arms, just to give your upper body another day of rest, and then 2 full days off before chest, hope that makes sense!!!
Ex:
Mon-Chest
Tue-Back
Wed-Off
Thu-Legs
Fri-Delts/Arms
Sat-Off
Sun-Rest
Mon-repeat

 

[dougnukem]

Well, here is my shoulder/arm day. I tried to implement Archie's workout example. It was effective for the arm movements, but I might have to adjust it a bit more for my overhead presses. I about lost one of the DBs twice, but that will teach me to workout without a spotter.

DB Overhead press:
w/u-10 reps, 30#
4 reps, 65#
4 reps, 65#

DB Laterial raises:
10 reps, 15#
10 reps, 15#

BB curls:
w/u-10 reps, 45#
6 reps, 95#
4 reps, 95#

V-handle pressdown:
w/u-10 reps, 40#
8 reps ,80#
6 reps, 80#

I do like how quickly the workout regime is, and I feel like I did more. I'll just have to learn to adjust where necessary for safety. Just curious if I should do another exercise or not. And apply the same principles to it as well.

 

[dougnukem]

No problem with the questions my Friend, ask away!!! That split looks good imo, but you might want to put legs in before delts/arms, just to give your upper body another day of rest, and then 2 full days off before chest, hope that makes sense!!!
Ex:
Mon-Chest
Tue-Back
Wed-Off
Thu-Legs
Fri-Delts/Arms
Sat-Off
Sun-Rest
Mon-repeat

Yea, that's actually the way I meant to set it up for that very reason. Glad to see we're on the same page!

 

[boilermaker]

I've been reading along here and like what Archie is saying. I haven't researched HIT at all, but the idea of not doing any more sets than necessary intrigues me.

Here is a question for Archie (sorry for mucking up your journal, Nuke!!) since he's working with you on this. Do you have to rush between exercises to make HIT effective or can you treat each exercise as its own little HIT work? I know you go quickly between them and I'm wondering if this is necessary for an HIT protocal.

 

[dougnukem]

LOL, that's why we have these journals. Too learn from each other. So you aren't mucking or hogging my journal. Besides, I was wondering the same thing.

 

[King Silverback]

Excellent w/o BRother Nukem!!! If you want to add another exercise, it's up to you but I would do no more than 3 exercises a bodypart for the small ones, and 4 for the larger ones (except legs I do 5-6) I would adjust the DB presses down to try and HIT at least 6 reps and be careful on the delts!!! Maybe try 2 exercises a bodypart for a week or two, then encorporate a third if you feel it's needed!!! Outstanding w/o though my friend!!!

Brother Boiler, it is necessary to go as quick as possible to get the best result, remember a muscle regains 50-60% of its strength back within 30-45 seconds, so in order to fully fatigue (what you want) you must move as quickly between exercises as you can!!! If it's too hard, then wait till you catch your breath back, and in time you will get better!!! (I'm still tryin myself my Friend)

 

[dougnukem]

Thanks for the advice Archie! Yea, I am cautious wth my shoulders as an injury would prohibit way too much in and out of the gym. I wouldn't be able to walk if I did 5-6 leg exercises. But tonight's leg day, and I also have a lot of heavy lifting at work, so we'll see how the night progresses.

 

[King Silverback]

Thanks for the advice Archie! Yea, I am cautious wth my shoulders as an injury would prohibit way too much in and out of the gym. I wouldn't be able to walk if I did 5-6 leg exercises. But tonight's leg day, and I also have a lot of heavy lifting at work, so we'll see how the night progresses.

Just take it slow my Friend!!! You'll know whats right for you!!!
5-6 leg exercises really aren't that many,
ex:
Squats
SLD's
Extensions
Leg Curls
Calve Raises
Thats my exact routine currently, it is hard, but quick and worth it!!!

 

[dougnukem]

Well, I incorperated your style into my leg day. Man, that was brutal! I love it! I will post my routine later as I'm using another computer and my logbook is at work. But the worst part was that I was doing some serious lifting after my workout at work. Going to be sore tomorrow. Staying up late to do some CLEP testing for my degree. They cancelled the first test, and now I have to wait until 1:30 for the second one, or to find out it's been cancelled too. Yay, me.

 

[boilermaker]

Hey Nuke, I did a little HIT core work yesterday. I liked that it got over quickly

 

[dougnukem]

I saw that. Quick gym time is always nice for us family folk. I will definately stick with it when I get back home.

 

[boilermaker]

I don't know how Archie does it with regular workouts. Abs are one thing, but clearing out the gym for the rest is another. Wait, he's there at 4 bells. And SQUATS 350 plus for 20 reps. I'd get out of the way too

 

[dougnukem]

Yea, I'm interested to see how it works out for my chest and back days.

 

[King Silverback]

Can't wait to see your w/o my Friend!!! You'll be happy with it if you stick with it I believe!!! Can't wait for you to try it with other bodyparts too!!!

Brother Boiler, it is a totally different mindset, but one that once achieved, you'll wonder why you hadn't done this before imo!!!

Keep up the good work Brother Nukem!!!

 

[dougnukem]

Alright, here's what I did.

Squats (smith machine for safety reasons):
w/u-12 reps, 135#
8 reps, 185#
8 reps, 185#

SLDL w/ DBs:
w/u-10 reps, 40#
8 reps, 70#

Walking DB lunges:
10 reps, 10#
10 reps, 10#

Then, I moved AM-2 matting around for 150 minutes afterwards. (For those not in the know, it's heavy plates used for construction and flooring by us military folk).

All I know is that my legs are really feeling it right now. I couldn't have imagined that such a short workout could be so painful. But good pain though. It's not like I can't handle it, so I will be doing that again.

I'll also be looking to increase my weights next time, as I always do.

 

[King Silverback]

Great job my Friend!!! How did you like the short rest period in between?

 

[dougnukem]

Great job my Friend!!! How did you like the short rest period in between?

It kicked my butt! I was still breathing heavy after my workout was done. Good Stuff.

 

[King Silverback]

It kicked my butt! I was still breathing heavy after my workout was done. Good Stuff.

Awesome my Friend!!!