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Going for the Bronze.. The Reconstruction Period.

2 sick kids and a sick mommy :hmmm: I'd say bail for an hour and hit the gym, say it's for mental health ;) Seriously, I understand the need to take care of the sick little ones especially when mommy sick too.

You are welcome. When I started back lifting I was doing set to 15 all the time and was just not "feeling" the workout later. Now that I drop reps as I add weight, I almost always feel the workouts and I notice each week I can do either a couple of extra reps or I can add a bit more weight.
 
Kal said:
So, shoot for 12, but if I don't make them, drop the weight until I do?
Click to expand...
:thumb: I also like Sister Devlin's suggestions too my Friend!!!
 
Whutever. Just go do something. Slacker..... :laugh:
 
Hey, Kal. Sorry I haven't dropped by in a while. Been sorting some of my own stuff out. I agree with the fifteen reps being too much. If you really want to work on your form, try 10 reps with a 2-0-2 tempo. This totally works the muscle group you are training and gives you a real chance to ananyze your form. See if you can do the weights you are using for 15 reps now at 10 reps this way. That's just a suggestion.

With the diet thing, I don't know if you have that figured out or not yet. What I do is try to eat 35g of a lean protein, a decent carb and a healthy fat each meal. I just track the protein and total calories. Watch for a couple of weeks on fitday and you can see what the cals are coming out to. I think eating the right amount of protein and keeping cals in check is a lot more impotrant than trying to hit a perfect P/C/F ratio for guys like us. Did you get fish oils yet?
 
Glad to see you Back B/M. I'm glad things are turning around for you.
I'm trying to take in everyone's suggestions. What exactly is the 2-0-2 tempo?

As far as meals go, I've come to realize that I'm stressing myself out too much about eating. So I'm backing off a bit. Watching calories, and fats. I'm trying to get in about 90 - 100g of proteins a day via protein bars and shakes. I am now taking a couple of supplements. 2 fish oils, 2 Glucosamine/Chondroitin, and 2 multivitamins. I'm supposed to meet with a Nutritionist later today or tomorrow.

Heading back into the Gym today. Gonna go for an increase of weights by 10lb on everything but the db side raises. We'll see how it goes.
 
Kal said:
Glad to see you Back B/M. I'm glad things are turning around for you.
I'm trying to take in everyone's suggestions. What exactly is the 2-0-2 tempo?
Click to expand...
From start of rep, 2 second interval to bring the weight down, 0 second pause, 2 second interval to push it back up. I think the proper terms up and down are concentric and excenentric, but you get the jist.
 
boilermaker said:
From start of rep, 2 second interval to bring the weight down, 0 second pause, 2 second interval to push it back up. I think the proper terms up and down are concentric and excenentric, but you get the jist.
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Excellent my Friend!!!
 
boilermaker said:
From start of rep, 2 second interval to bring the weight down, 0 second pause, 2 second interval to push it back up. I think the proper terms up and down are concentric and excenentric, but you get the jist.
Click to expand...

Cool, I'll see if I can count to two, and still keep track of my rep count :confused:
 
Kal said:
Cool, I'll see if I can count to two, and still keep track of my rep count :confused:
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It's alot easier than you think my Friend!!! You can do it!!! :thumb:
 
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Like everything else, I'll give it a try. What have I got to loose? Thanks my Friend. :)
 
I wasn't too good at counting 2 beats up, 2 beats down and remembering what rep I was on:laugh: . But then I just tried to get a feel for it and timed a whole set of 10. Obviously, this should take about 40 seconds if you are on a good tempo. Once you get it down a couple times you can then recognize if you have the right cadence going on. Be warned, though. You won't be able to do near the amount of weight as when you are just pressing it up and down. The pump is superb, though:thumb:
 
Hmmm...I know you are in the office, yet there is no workout posted.....
 
Hey Boilermaker, as evident from my lack of w/o's posted, I'm having a serious issue motivating my self to get to the gym this week. I could make excuse for it, but I won't and just say that I'm having a lazy week. But still eating as close to properly as I can.
 
Kal said:
Hey Boilermaker, as evident from my lack of w/o's posted, I'm having a serious issue motivating my self to get to the gym this week. I could make excuse for it, but I won't and just say that I'm having a lazy week. But still eating as close to properly as I can.
Click to expand...
You want I come drag you to the gym with me my Friend :laugh: ??? But seriously, whatever I can do to help motivate, starting and keeping it goin is HARD for the first 2 weeks, but then it becomes habit, and a GREAT habit at that!!! Best wishes for you my Friend!!!
 
Thanks Archie, I'll pass on the 4 AM thing. but you are right, I'm at the point where its critical that I don't loose focus and make this a habit. silliy thing is I actually enjoy going to this gym. Got a promotion at work and I'm trying to fit into that roll too. Its an excuse, I know. I'm not going to fail at this. There are too many of you who will try to hunt me down. And Archie, I'm more than a little scared of you :p Thanks for the support. I'm going to get a decent cardio work out tomorrow doing volunteer work in the morning, so I won't feel quite so bad. And then Back in the Gym on Monday. Fortunately I will be on the road for part of the week with Pylon. He'll be merciless to make sure I get into a gym, which will help.

Thanks every one. This was my weak week.
 
Kudos for admitting you had a weak week and for admitting that there are no excuses :thumb:

If you need motivation, just picture Arch coming to your place at 4AM to drag you to the gym for one of his 15 minute or less killer workout :eek: Sorry Arch, but thought of you waking my ass up at 4AM to workout will have me running to the gym at night. Me not a morning person :nope: Now Arch if you willing to try an evening workout then I'm game ;)

Seriously Kal, what ever we can do to help you out just say it.
 
Devlin, I appreciate it... I know where my failing is, and I have to overcome it. I have a true issue with starting something and not finishing it. I'm not going to let this happen with this. I'm in my "reconstruction period" and all I have to do is go look at my two babies and remember that I'm doing this not only for me, but so I can be in a mobile healthy state when they get married. Corny, but Lorelei and Alexis are my motivation.
 
If you need motivation, just picture Arch coming to your place at 4AM to drag you
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I'd be scared at any hour of the day:laugh: I can laugh, but he does live in your town!

Besides, if you bail on this, you won't be getting one of my gifts that I'm working on for the Sho-Me's in May. Social IM Members do not qualify!
 
well that is almost enough for me to keep going....sheesh B/M I'm not going to turn into a social member....gifts? cool.....bling??????? btw/....I'm gonna schedule a trip back into your area soon.... look for for more info... will probably be scheduled around a hockey game......:)

I know Archie lives close by. but my steel reinforced blast doors won't stop him...... That brother could take down the Death Star with its shields up.!!!!!
 
I'm gonna schedule a trip back into your area soon.... look for for more info... will probably be scheduled around a hockey game......
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I've got some travel coming up, but if it works out, we can try and hook up. Once in a while, I can get my hands on Wings tickets. But, I need some notice.
 
Back in the Gym today. And man am I going to pay for a week of lazyness.

Leg press 100 X 15 (3)
Chest Press 90 X 12 (3)
DM Pullups 100 X 12 (3)
Lateral Pushdowns 90 X 12 (2) 90 X 7, 80 X 5
Bicep Curls 50 X 12 (2) 50 X 8, 40 X 4
 
Kal said:
Back in the Gym today. And man am I going to pay for a week of lazyness.

Leg press 100 X 15 (3)
Chest Press 90 X 12 (3)
DM Pullups 100 X 12 (3)
Lateral Pushdowns 90 X 12 (2) 90 X 7, 80 X 5
Bicep Curls 50 X 12 (2) 50 X 8, 40 X 4
Click to expand...

:clapping: Glad to see you back in the gym.
 
Kal said:
Back in the Gym today. And man am I going to pay for a week of lazyness.

Leg press 100 X 15 (3)
Chest Press 90 X 12 (3)
DM Pullups 100 X 12 (3)
Lateral Pushdowns 90 X 12 (2) 90 X 7, 80 X 5
Bicep Curls 50 X 12 (2) 50 X 8, 40 X 4
Click to expand...
Awesome w/o Brother Kal!!! Keep it up my Friend!!!
Your killin me my Friend!!! :laugh: Death star huh??? :clapping: :laugh:
 
I believe that someone is celebrating a birthday today. :rocker: And good to see you back at working out, too. :clapping:


Happy Birthday, Kal!
 
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