Pylon's new journal

[Pylon]

I have a full week with no travel, so I think I can get on a good roll before I go out of town again. I spent the weekend trying to be very clean on my food, and did well with the exception of a birthday party on Sunday. I had a hot dog and chips, but passed on the ice ream cake, so I count it as OK.

Monday w/o time @35 minutes - Upper HIT
incline HS - 140 x 11
pec deck - 110 x 9
flat smith press - 110 x 12
t bar row - 135 x 8
rev pec deck - 100 x 12
chins - -100 x 7
smith row - 90 x 8
smith mil press - 90 x 8
smith shrug - 250 x 12
flex curl - 60 x 8
rev cable curl - 80 x 12
seated hammer curl - 25 x 12
stiff arm pulldowns - 100 x 12
db pullover - 60 x 9
dips - -85 x 8

food so far:
protein shake
oatmeal/whey powder/natty pb
lg salad w/ tuna

hitting another shake in @10 minutes
tonight is turkey cutlets, port. mushrooms, peppers on the grill

I've been using the Instone shake mix for the last week or so. I picked up both flavors on sale. The packets are great, since they are in effect a double shake (16oz., 44 g protein.) They also taste great and get VERY think in just water.

 

[King Silverback]

Hey Brother Pylon, awesome w/o!!! Keep it up!!!
Where did ya pick up the InStone products? I can't find them and I would like to try them at least!!!

 

[Pylon]

Hey Brother Pylon, awesome w/o!!! Keep it up!!!
Where did ya pick up the InStone products? I can't find them and I would like to try them at least!!!

I picked them up at GNC. After the gold card discount I think each box was around $35 for 20 packs. By the way, the packs are a much better deal than the canister of powder, not to mention easier to transport.

 

[Pylon]

Feeling great this morning. Good soreness, though I have realized through this that I am not working my lats at all. I will have to add something to the routine for this. Otherwise, feels great.

I also hooked up my expresso machine at work, so I am wired up right. Can't wait for leg day tomorrow.

 

[King Silverback]

Thanks for the info, will have to look into GNC. What is the best flavor? I normally like Vanilla because you can mix it with anything, but it's vanilla spice, not sure what that will taste like. Have you thought of Bent-Over Rows for your lats, they hit your back pretty good and if you get a good stretch in there your lats will scream for mercy!!!

 

[Pylon]

Thanks for the info, will have to look into GNC. What is the best flavor? I normally like Vanilla because you can mix it with anything, but it's vanilla spice, not sure what that will taste like. Have you thought of Bent-Over Rows for your lats, they hit your back pretty good and if you get a good stretch in there your lats will scream for mercy!!!

As far as Instone, it only comes in brown and white, both are good. The vanilla is like other vanilla, but with, well, spices (think cinnamon, cloves, etc.) With it's price, I would use it only for straight shakes. I still have some GNC whey around for mixing in oats or whatever.

I was doing rows, but dropped when I revamped to give my back time to rest. Speaking of which...

 

[Pylon]

Lower HIT

Squats 135x20, 185x20, 235x10
Leg press 630 x 12
calf press 630 x 12
seated leg curl 210 x 20
hip adductors 150 x 12
hip abduction 150 x 12
single leg press 270 x 12 ea
leg extend 150 x 20

A couple of notes...

I had the day off to get to the baseball game with my dad, so I went to my backup gym. The weights are from memory, but I am pretty sure they are right. Also, machines are a little different than my normal gym, which impacted some moves, like leg press.

The squats are going well. The back feels good, and I'm almost back to where I was. I am working w/out a belt or bar pad, so I think the build up will leave me better off in the long run. I have also given up my gloves, though the straps stay.

Did well on food yesterday and today, even took food to the game so I wasn't tempted. (Ballpark food is one of my weak spots.)

 

[King Silverback]

Kick'n w/o there Brother!!! Those squats alone make me wanna puke!!! I' also have dropped the gloves, straps and hooks are also gone. Really tryin to concentrate on grip and raw strength. Thinking about a contest in November, not sure yet though!!!

 

[Pylon]

Kick'n w/o there Brother!!! Those squats alone make me wanna puke!!! I' also have dropped the gloves, straps and hooks are also gone. Really tryin to concentrate on grip and raw strength. Thinking about a contest in November, not sure yet though!!!

I'm nowhere near thinking of contest stuff. If you go in, I'll come watch.

 

[King Silverback]

That would be awesome!!! Definatly doin the Show-me's next May!!!

 

[Pylon]

Uppers today...

Incline HS 140x11
pec deck 105x12
smith flat press 140x8
t-bar row 135x8
rev pec deck 105x12
chins -115x8

smith row 90x10
smith mil press 90x10
smith shrug 270x10
flex curl 60x10
rev cable curl 120x9
seated hammer curl 35x8

v-bar pushdown 160x12
db pullover 60x12
dips -85x8

Weight was lower on pec decks because I had to use a different machine with different plates. I also switched from stiff pulldowns to v-bar pushdowns because I thought the stiffs were too similar to the pullover, and wanted a different feeling. My tris felt great after this change. Good overall work, good way to start the weekend.

 

[King Silverback]

Excellent w/o there Brother Pylon!!!

 

[Pylon]

Greeting from Hammond, LA (45 min from New Orleans)

Out of town for work...again...

Had a good weekend, stayed clean for the most part. Ate a little extra on Sunday before leaving, but mostly chicken and veggies with a couple of brats, nothing too bad.

Just finished a decent workout, considering the facilities. Hotel gyms are ususally lacking, but this one at least has a universal machine. Warmed up with light jogging (more on that later), then tried to mimic my w/o for upper as best I could. Had to sub in things like push ups (close hands and spread hands) cable curls, etc. for moves I couldn't do, but overall feel pretty good. Sweating like a beast, since the AC was turned off. Now I know why Coleman works out that way.

As for the jogging, despite my oft-voiced dislike, I am going to make an effort to work it in for a few reasons. First, no equipment needed, which is nice. Second, most areas I go will have at least a treadmill, if not just decent weather. Also, I hate it because I am a big load to be throwing around on the track, so it is hard work. So yeah, I figured it is something I should be doing for that exact reason. More work in less time is good. We'll see how it goes...

 

[King Silverback]

Stick with it Brother Pylon, your doing something and thats more than alot of people can say. Keep pushin Brother, your an inspiration!!!

 

[Pylon]

I can't imagine what I would possibly inspire someone to do, but thanks.

Being on the road makes like tough, but the Instone packets help, and most hotels at least have plain instant oats and some fruit on the breakfast bar, so it makes getting the day started a little easier. For a while I got hung up on how much protein I should be getting, but I think I realized I am better off just eating clean and worrying about the macros when I can, rather than eat marginal food to get protein.

 

[Pylon]

Lower HIT today...

Squats - 135 x 20, 205 x 20, 255 x 20
leg press - 630 x 20
calf press - 630 x 20
lying iso leg curl - 50 x 13 ea
db sumo squat - 120 x 20
sldl - 135 x 12
standing calf raise - 145 x 20

med ball crunch - 15lb x 15, 15lb x 10

I am very pleased with squat progression. I feel I could probably do 20 reps on 285 (where I was before the injury) without a belt, but will work my way up slowly.

I changed a few things around today to keep it fresh. I was out of gas after the leg curls, and stopped halfway thru the sldl set. I kept pushing and finshed off though, and felt damn near dead at the end.

I had a discussion about the intake of sugar after a tough w/o with one of the trainers. He was in favor of it, as long as it was a decent source. Since I am always at my worst after legs, I thought today would be a good day to try it. He mixed up a shake with a mango juice base. It was sweet beyond reason, considering how little sugar I take in. But I have to admit, I feel much better no that I normaly do after legs. I usually have a hard time keeping my focus or being productive. Today I am tired but alert. I may make this a permanent change, but only after legs. I don't think I really need it on upper days.

I forgot to mention something from my trip to New Orleans. I was in the hotel around 7pm. I had to pick someone up at the airport at 11pm, which was an hour or so away. There is a great restraunt in the quarter that I love, but I knew that I would be pressed for time to work out, shower, go to the restraunt, and get back to the airport. I choose to skip the restraunt and went to the gym instead. Should have been an easy choice, I know, but it's still a good sign that my focus has returned.

 

[King Silverback]

Hey Brother Pylon, don't sell yourself short. Your progress is very inspirational and you always help keep me motivated!!! Your w/o's are progressing great, speaking of progression.............. Those squats are KILLER, 20 at 255? AND you felt like you could do it at 285 too? Oh man my legs just hurt thinking about it, Awesome job!!!

 

[Pylon]

Hey Brother Pylon, don't sell yourself short. Your progress is very inspirational and you always help keep me motivated!!! Your w/o's are progressing great, speaking of progression.............. Those squats are KILLER, 20 at 255? AND you felt like you could do it at 285 too? Oh man my legs just hurt thinking about it, Awesome job!!!

I didn't say I would acutally DO 285...it just felt like I could. You know, if I really wanted.

 

[Pylon]

By the way, the sugar influx must have been the difference. I felt great all day, no real low point.

 

[Pylon]

Upper HIT - w/o time 40 minutes

Incline HS - 150 x 12
Pec Deck - 120 x 12
Flat smith press - 140 x 12

T-bar row - 135 x 9
Rev pec deck - 120 x 10
Chins - -115 x 6 + 6 negs

Smith mil - 90 x 11
smith row - 90 x 9
smith shrug - 270 x 10

flex curl - 60 x 8
rev cable curl - 120 x 10
hammer curl (seated) - 35 x 8

v-bar pushdown - 180 x 12
DB pullover 70 x 6
dips - -85 x 10

good workout. felt very strong, especially on early lifts.

 

[King Silverback]

good workout. felt very strong, especially on early lifts.

Good? Try Outstanding!!! Your really taking to the HIT Brother, very Impressive w/o!!!

 

[Pylon]

yeah yeah yeah...Tell that to my mirror, it doesn't seem impressed...

 

[King Silverback]

I bet mine would!!!
Don't sell yourself short Brother

 

[Pylon]

In Detroit for a couple of days, but the hotel has a really good gym. It's very rooms, 2 treads, 3 bikes, a couple of stair machines and a pretty good looking universal machine.

Got in a cardio session this afternoon. I have decided to try to get in at least one treadmill session a week. I hate to run (did I mention that before?) and I figure it is because it is so hard given what I have been trying to haul around. Now that the amount of, well, me has gone down, I feel like running is a good way to get the HR up in a short time. Did @23 minutes (including warm up and cool down of 3 min each,) then run/walk. Tried to get the run rate up as I went, which meant shorter run times. In the end got a pretty good w/o that way. Was winded but not dead at the end, and actually felt pretty good. Hoping to work up to a full run session for the w/o down the road.

 

[Pylon]

My good feelings about this hotel have been dampered by their restraunt. I ordered the cobb salad, figuring it would be safe. The tomatoes were rock hard and mostly green. The lettuce was bagged and slightly brown in spots. Not good. On the bright side, my "welcome basket" had a couple of grapefruit halves, so I ate those after dinner. It helped a bit, but I may have to dip into my shakes before the night is over. (I have 4 left, and fly home Tuesday afternoon.)

 

[King Silverback]

The road can be a bummer Brother!!! Hang in there and you'll be back before you know it!!!

 

[Pylon]

Upper HIT work today. A little off since it was all on a universal machine, but was able to get in most of the same moves I do at home, just not quite as well, you know?

I also didn't bother recording the weights, since it was the kind that just has numbers on the plates and no way to be sure how much they are supposed to weigh. So I took stabs at it and kept pumping until done on each move.

Also, did 1/2 mile of light jogging for my warm up. (Have I mentioned I hate to run?) I have to admit, it was a great warm up and got me going better than a bike or elliptical ever did. I think the treadmill work my stick around.

 

[King Silverback]

At least your doing it Brother!!! Hats off to you!!!

 

[Pylon]

Today is a travel day (headed home) so I got in my work early. I planned to do 30 min on the treadmill, but they were both booked. (To my suprise, I was a little disappointed.) So I did 20 min on a bike until a treadmill opened up, then did 12 min on there. I made it to a mile of mostly jogging (about 3:1 ratio of jogging:walking, I think.) Not great for most people, but for me to drag my sorry ass out of bed this early (5am my time) and be handed an excuse to NOT run, then do it anyway...well, that is progress.

 

[King Silverback]

It sure is, way to go!!!