Hey Brother, just got back from the Classic. Starting back up Tuesday huh? Great, can't wait to see your W/O!!!
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Pylon's new journal
- Thread starter Pylon
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Hey Brother, havn't heard from ya in a while, everything alright?
Sorry, just haven't had much time. Been busy with work, on the road quite a bit. Things should quiet down for the next week or so (I hope.) Haven't been in the gym at all. Probably won't be able to get in until Monday.Archangel said:
OK, so here's the story of the last couple of weeks. I've been in a mini-tailspin, caused by a few factors.
The back and neck broke my stride for a while, and caused me to lose focus on my diet. For some reason, when I can't w/o, I pay less attention to what I eat. As my body was coming around, I started a stretch of heavy travel, heading to Birmingham and then Chicago.
To top things off I received some disappointing news at work. (I had been up for a promotion and didn't get it. The rough part was I was told not only had it been decided I would be the one to move up, but I was the best candidate and the best prepared to do well. They gave it to the other candidate because, and these are the words of the person who made the decision, he had worked on a few things that had been suggested to him, so they felt "obligated" to promote him instead. I can respect that kind of loyalty on some level, but knowing I was better suited for the job mae it tough to swallow.)
Anyway, had I been on my regular schedule, I think I would have been OK. But, since I wasn't, I slid even further in my eating habits. I managed to turn a few things around in the last day or two, and am trying to get back on track. (In fact, my parents are in town to visit. My mom is trying out her new waffle maker, and was a little upset that I passed in favor of a protein shake.) I also am set to start working on my MBA in April, having just registered yesterday. So there are some positive things happening, and that should help. Cooking up a mess of grilled chicken later, which will also help set things rolling the right direction.
The back and neck broke my stride for a while, and caused me to lose focus on my diet. For some reason, when I can't w/o, I pay less attention to what I eat. As my body was coming around, I started a stretch of heavy travel, heading to Birmingham and then Chicago.
To top things off I received some disappointing news at work. (I had been up for a promotion and didn't get it. The rough part was I was told not only had it been decided I would be the one to move up, but I was the best candidate and the best prepared to do well. They gave it to the other candidate because, and these are the words of the person who made the decision, he had worked on a few things that had been suggested to him, so they felt "obligated" to promote him instead. I can respect that kind of loyalty on some level, but knowing I was better suited for the job mae it tough to swallow.)
Anyway, had I been on my regular schedule, I think I would have been OK. But, since I wasn't, I slid even further in my eating habits. I managed to turn a few things around in the last day or two, and am trying to get back on track. (In fact, my parents are in town to visit. My mom is trying out her new waffle maker, and was a little upset that I passed in favor of a protein shake.) I also am set to start working on my MBA in April, having just registered yesterday. So there are some positive things happening, and that should help. Cooking up a mess of grilled chicken later, which will also help set things rolling the right direction.
I think I will also sit down and re-do my w/o. This seems like a good time for a fresh start with a new HIT routine. I'd like to take some of the stress off my back for a while, just to be safe, so I may have to drop squats, one of my favorite moves.
Hey Brother, sorry about the tailspin in your world. Just try to keep your head up and don't let an outside source ruin your goals and dreams 
Your better than that. 
Your better than that.
Thanks, Arch. I know I shouldn't let that kind of thing drag me down, but it happens now and then.
Anyway, made it back to the gym today with a revamped w/o. I tried to eliminate anything that put too much stress on my lower back, and think I succeeded. Legs will be more difficult, but one thing at a time. Of course, it will take a couple of trips to get the weights right, but at least I'm making the trips.
Incline HS - 140 x 8 (right where I left off.)
Pec Deck - 115 x 6
Smith flat press - 110 x 7
T-bar row - 90 x 12
Rev Pec Deck - 110 x 5
Chins - 85 assist x 5
Smith mil press - 90 x 7
side lat raise - 20 x 8
smith shrugs - 230 x 12
EZ bar upright row - 70 x 8
EZ bar curl (against post) - 40 x 10
Flex curls - 30 x 8
Zottman curls - 20 x 6
DB pullover - 40 x 12
Dips - 100 assist x 8
Seated pressdown machine (iso) - 100 x 6 ea
A couple of notes...
I'm going to drop the Zottmans. I like them, but three straight curl lifts are too many. I will sub out something else (rev cable curl, maybe?) after the EZ bar curls.
Flex curls rule. I love them, even at 30lbs.
My back feels tired, but not injured. The only time I felt anything in my lower back was on the shrugs, but it was a muscle use kind of feeling. Since its stationary during th elift, it should be OK.
I will probable tweak this list a little more before Friday. Chest felt pretty good. I really like the pec deck in that spot. I also need to change something on my tri moves. I think I'll drop the seated pressdown, move the dips to last, and insert something else. I'm open to suggestions on that one.
Overall, felt great to be back in the gym. I'm sure I'll be sore in the AM, but kinda looking forward to that too.
Anyway, made it back to the gym today with a revamped w/o. I tried to eliminate anything that put too much stress on my lower back, and think I succeeded. Legs will be more difficult, but one thing at a time. Of course, it will take a couple of trips to get the weights right, but at least I'm making the trips.
Incline HS - 140 x 8 (right where I left off.)
Pec Deck - 115 x 6
Smith flat press - 110 x 7
T-bar row - 90 x 12
Rev Pec Deck - 110 x 5
Chins - 85 assist x 5
Smith mil press - 90 x 7
side lat raise - 20 x 8
smith shrugs - 230 x 12
EZ bar upright row - 70 x 8
EZ bar curl (against post) - 40 x 10
Flex curls - 30 x 8
Zottman curls - 20 x 6
DB pullover - 40 x 12
Dips - 100 assist x 8
Seated pressdown machine (iso) - 100 x 6 ea
A couple of notes...
I'm going to drop the Zottmans. I like them, but three straight curl lifts are too many. I will sub out something else (rev cable curl, maybe?) after the EZ bar curls.
Flex curls rule. I love them, even at 30lbs.
My back feels tired, but not injured. The only time I felt anything in my lower back was on the shrugs, but it was a muscle use kind of feeling. Since its stationary during th elift, it should be OK.
I will probable tweak this list a little more before Friday. Chest felt pretty good. I really like the pec deck in that spot. I also need to change something on my tri moves. I think I'll drop the seated pressdown, move the dips to last, and insert something else. I'm open to suggestions on that one.
Overall, felt great to be back in the gym. I'm sure I'll be sore in the AM, but kinda looking forward to that too.
Hey Pylon--glad to see you back! Hope you're all healed up....workout looks good. Sucks about your promotion, but you seem to be handling it well....something better will come around for you! Have a good day!
Hey Brother, thats a damn fine lookin W/O there!!! I love Flex curls, they really work your bi's Maybe try a reverse grip preacher curl. I really like those. It does happen unfortunately, but I know you will rise above it. Keep your head up and reach for them stars 
Maybe try a reverse grip preacher curl. I really like those. It does happen unfortunately, but I know you will rise above it. Keep your head up and reach for them stars
Thanks all. Good to be back.
Good soreness this morning. Looking forward to legs tomorrow. I think I can even deal with cardio today.
Good soreness this morning. Looking forward to legs tomorrow. I think I can even deal with cardio today.
Got in my cardio today, butnot when I expected. I ended up at lunch with some co-workers, so I left early and hit the gym on the way home. That, my friends, is a good sign for me.
We have legs on the same day. Lets go get 'em!!! 
OK, leg day...A little challenging to put together a good w/o without stressing the back, but here's what I came up with...
Hip sled press - 540 x 20
Hip sled calf press - 540 x 10 (just moved feet down on the sled)
iso leg extentions - 45 x 12 each leg
seated leg curls - 160 x 14
adductors - 130 x 20
iso leg press (machine) - 220 x 15 ea
med ball crunch - 15lb x 15 (2 sets)
Felt great, easy on the back (other than the first press, and that wasn't bad.) W/o time right at 20min.
Hip sled press - 540 x 20
Hip sled calf press - 540 x 10 (just moved feet down on the sled)
iso leg extentions - 45 x 12 each leg
seated leg curls - 160 x 14
adductors - 130 x 20
iso leg press (machine) - 220 x 15 ea
med ball crunch - 15lb x 15 (2 sets)
Felt great, easy on the back (other than the first press, and that wasn't bad.) W/o time right at 20min.
Hey Brother, awesome job. Hows the back feel now? Still movin friggen cars I see 
Hey Pylon, glad your back is feeling better and can lift. For some reason I have alot trouble in my joints. Wrists, elbow, and sometimes my knees give me some trouble. Been to the doctor and had xrays done and nothing unusual. It comes and goes which is a pain in the ass because I have to skip training. So far so good though.
Got some work in today, even though I am working in Toronto. The equipment was great for a hotel, but not like being in a real gym. I got through my upper body workout, using a universal machine with cables (a really nice one with many different setups) and dumbells on a couple of things. Not a great w/o (not really worth posting, since I was just guessing on weights and not really into it,) but better than sitting in my hotel room or in the bar.
Yes Sir, at least you went and worked out. Thats what seperates YOU from the rest of the world. Keep it goin Brother Pylon 
Got in for legs today. (Didn't particularly want to go, but after Arch's last post, felt kinda obligated. Thanks Archie!)
Squats - 95 x 20, 135 x 20, 185 x 20
Hip sled - 630 x 20
sled calfs - 540 x 17
iso extentions - 45 x 15 ea
seated curls - 160 x 18
adductors - 145 x 20
iso leg press - 220 x 15 ea
med ball crunch - 15lb x 15, 8
I had to add squats back in. I just don't feel like I'm working without them. To reduce the stress on my back, just in case, I dropped the weight way down. I also lost the belt, thinking that I can build up my strength better that way, and since I'm starting with less weight, it seemed like the right time.
Adding them in brought the whole w/o up a notch. I was seriously gassed by the end, and it was all I could do to stay upright and on the outside of my food. Good times....
Squats - 95 x 20, 135 x 20, 185 x 20
Hip sled - 630 x 20
sled calfs - 540 x 17
iso extentions - 45 x 15 ea
seated curls - 160 x 18
adductors - 145 x 20
iso leg press - 220 x 15 ea
med ball crunch - 15lb x 15, 8
I had to add squats back in. I just don't feel like I'm working without them. To reduce the stress on my back, just in case, I dropped the weight way down. I also lost the belt, thinking that I can build up my strength better that way, and since I'm starting with less weight, it seemed like the right time.
Adding them in brought the whole w/o up a notch. I was seriously gassed by the end, and it was all I could do to stay upright and on the outside of my food. Good times....
Well, it doesn't feel that impressive when the last time I did 275 for 20. But I think moving back a little and losing the belt will be good for me in the long run.Yunier said:
Got in my cardio today. My legs feel like they are made of lead. guh.
Pylon said:
My pleasure!!! Nice lookin w/o there too Brother Pylon. Way to come back, you'll be right back to where you where in no time!!!
Getting back on track
Back in the gym to start the week.
Incline HS - 140 x 12
Pec Deck - 110 x 8
Smith flat press - 110 x 10
T-bar row - 100 x 12
Rev Pec Deck - 100 x 10
Chins - 100 lb assist x 7
Rear lats - 30 x 12
Smith mil press - 90 x 8
Smith shrugs - 230 x 12
Flex curls - 40 x 12
Rev cable curl - 55 x 12
Hammer curls - 25 x 10
Stiff aqrm pulldowns - 70 x 12
DB pullover - 50 x 12
Dips - 100 lb assist x 12
I had a lot of moves that need more weight, a couple that REALLY need more. Overall a pretty good workout. I will be on a day trip all day Wednesday, so I might push legs up a day and hit them tomorrow, depending on how I feel.
Back in the gym to start the week.
Incline HS - 140 x 12
Pec Deck - 110 x 8
Smith flat press - 110 x 10
T-bar row - 100 x 12
Rev Pec Deck - 100 x 10
Chins - 100 lb assist x 7
Rear lats - 30 x 12
Smith mil press - 90 x 8
Smith shrugs - 230 x 12
Flex curls - 40 x 12
Rev cable curl - 55 x 12
Hammer curls - 25 x 10
Stiff aqrm pulldowns - 70 x 12
DB pullover - 50 x 12
Dips - 100 lb assist x 12
I had a lot of moves that need more weight, a couple that REALLY need more. Overall a pretty good workout. I will be on a day trip all day Wednesday, so I might push legs up a day and hit them tomorrow, depending on how I feel.
Good lookin w/o there Brother Pylon!!! Your'e doin it and thats what matters. Just be careful goin back to back days with HIT. Wouldn't want you to slam your immunity system down too far!!!
wantt
No question. It would be a one time deal only. It'll be a game time decision. If I'm not feeling terrific come noon, I'll push it off.Archangel said:
Pylon said:
OK, new month, new outlook.
My gym time (as well as my time here) has been sporadic at best lately. Too much time on the road, not enough in the gym. With the start of the new month, I am working up a new routine in hopes of getting the fire rekindled. I haven't decided exactly what I will do, but it will involve things I can do with minimal equipment when needed (like in crappy hotel gyms.) I will most likely work up a full and a partial routine for the gym and road. The partial will be more cardio work and body weight stuff like push ups, chair dips, etc. This should allow me to stay on track wherever I go.
If anyone has any thoughts or suggestions on this, I'm listening.
My gym time (as well as my time here) has been sporadic at best lately. Too much time on the road, not enough in the gym. With the start of the new month, I am working up a new routine in hopes of getting the fire rekindled. I haven't decided exactly what I will do, but it will involve things I can do with minimal equipment when needed (like in crappy hotel gyms.) I will most likely work up a full and a partial routine for the gym and road. The partial will be more cardio work and body weight stuff like push ups, chair dips, etc. This should allow me to stay on track wherever I go.
If anyone has any thoughts or suggestions on this, I'm listening.
How many days a week are you on the road? Can you do 2 whole body routines and then the rest of the week focus on cardio?
