RoTD's log

[returnofthdragon]

1/7/11

Barbell Squat 399 225.0x10,315.0x8,315.0x8,315.0x8
Standing Smith Calf Raise 791.66 405.0x15,475.0x18,475.0x14,475.0x20
Leg Extensions 389.5 285.0x11,285.0x10,185.0x15
kneeling single leg curl 251.99 180.0x9,130.0x12,180.0x12
Thigh Abductor 258.5 165.0x17,165.0x10,165.0x8
Thigh Adductor 247.5 165.0x15,165.0x10,165.0x9

Rep maxes were again set on all lifts but squat. Evolution is good gear.

Cardio: 3 miles

1/8/11

Rest

 

[returnofthdragon]

I tried chest today for the first time since injuring it. I could still feel a little pain and I was weak as hell. I took it easy, but honestly I did better than I expected. Maybe the peptides helped it heal faster.

Barbell Bench Press 389.33 225.0x10,315.0x5,315.0x5,365.0x2,225x15
Machine Incline Chest Press 291.66 180.0x10,250.0x5,250.0x3
Triceps Pushdown V-Bar 222 150.0x10,180.0x7,150.0x10
Dumbbell Fly 93.33 70.0x10,70.0x9,60.0x7

2.25 miles on the treadmill

 

[returnofthdragon]

Here are copies of logs over the cycle listed by lift. I didn't put everything in, just some of the lifts I did frequently. For most exercises you can see a weekly increase in the repetition max. It others, like bench, you will see I rotate my set/reps every 4 weeks and it increased during the cycle. There are some errors on the logs that I didn't have time to fix. Also there are some lifts named incorrectly. Underhand pull down is on a hammer strength machine. Kneeling leg curl should be single leg kneeling leg curl.

 

[returnofthdragon]

More logs

 

[returnofthdragon]

Dammit I'm behind. On the Friday the 13th I got he flu and had a water leak dripping through my ceiling from a plumbing problem (not fun with the flu). Starting Saturday, I was out of town for 3 days (also not fun with the flu). I've mostly done cardio this week. I tried to do some maxing out on bench and dead lift today. It didn't go well enough to mention.

Catching up:

Friday the 13th (pre flu): I worked out for 40 minutes on legs, but I didn't log

17th: 2 miles on the treadmill.

Wide-Grip Lat Pulldown 287 150.0x12,210.0x11,210.0x8,150.0x11
Barbell Shrugs Behind The Back 425.83 225.0x20,365.0x5,315.0x10, 225.0x25
Hammer row 369 180.0x12,230.0x10,270.0x11
(felt like crap, went home early)

1/18: 2.5 miles on the treadmill

1/19: 3.5 miles on the treadmill

I plan on kicking up the cardio from what I've been doing the last couple of months.

 

[returnofthdragon]

I can tell I'm in PCT. My strength is going down. Some lifts today I was able to set a rep max, but not even close in others. I did feel great today though. Best I've felt since the flu!! Either the evo clomid is doing it's work, or the peps or both.

1/23: felt like crap

Barbell Bench Press 368.5 225.0x7,315.0x4,335.0x3,335.0x3
Cable One Arm Tricep Extension 81.66 40.0x15,50.0x10,60.0x8,70.0x5
Hammer strength bench 240 180.0x10,180.0x10,180.0x8

1/25:

A.M. 1.4 miles on the treadmill. One downside of peps....the awesome deep sleep let me hit snooze twice without waking up. I didn't have much cardio time

P.M. I went to the gym intending on doing legs....on the way home I wondered wtf...I did back!

Hammer Underhand Pull down 373.33 180.0x10,220.0x8,250.0x6,290.0x4,320.0x5
Smith Barbell Shrugs Behind The Back 504 315.0x10,315.0x15,315.0x18
precor cable rows 405.33 200.0x10,280.0x10,320.0x8 (everything else was full!)
Wide-Grip Lat Pulldown 252 120.0x10,180.0x8,210.0x6

 

[returnofthdragon]

Resting today...but not on purpose. My 2yr old got up at 5:00 when I was headed to the gym. I stayed home with him thinking I would go to the gym after work before the sitter had to leave......then the sitter called in sick. My only workout today will be chasing toddlers around.

 

[jagbender]

I feel your pain! Gotta love the kids though !

PLENTY OF TIME TO WORKOUT

LIMITED AMOUNT OF TIME WITH YOUR KIDS!

 

[returnofthdragon]

I feel your pain! Gotta love the kids though !

PLENTY OF TIME TO WORKOUT

LIMITED AMOUNT OF TIME WITH YOUR KIDS!

I enjoy them when I can, that's for sure!

The only complaint I have about peps is the sleep is so damn good, I don't like waking up at 4:30 and going to the gym. I just want to keep sleeping! The good news is that I wake up and am wide awake right away.

A.M.

Pinned peps

2 miles on the treadmill fasted



P.M.: Arms

Bicep Curl Machine 86.66 50.0x10,50.0x10,65.0x10
Cable One Arm Tricep Extension 72 40.0x10,40.0x10,50.0x10,60.0x6
Dumbbell Alternate Bicep Curl 66.66 50.0x10,50.0x5,50.0x5
Machine Triceps Extension 93.33 60.0x15,70.0x10,75.0x7
Dumbbell Concentration Curls 88.66 70.0x8,70.0x8,70.0x8

The workout wasn't what I wanted. The places was packed with high school kids getting in the way. Usually I rest 1-2 between sets for main, heavy lifts and 30 seconds for everything else. Today I didn't rest. If it alternated arms, I just kept alternating. If it didn't alternate, I only rested a few seconds, but less than 30.

 

[returnofthdragon]

Today:

Barbell Squat 300 225.0x10,225.0x10,225.0x10
Donkey Calf Raises 696 270.0x25,360.0x27,360.0x28,360.0x25
Leg Extensions 357.66 210.0x14,250.0x10,290.0x7
kneeling single leg curl 202.66 160.0x8,160.0x8,160.0x8
Thigh Adductor 220 110.0x15,155.0x10,165.0x10,110.0x15
Thigh Abductorn220 110.0x15,165.0x10,165.0x10

followed by 3.1 miles on the treadmill


My knees weren't feeling great today and I didn't want to make them angry, so squat was more of a warm-up. I was able to set new rep records on calf raises and kneeling single leg curl. Everything else was a little weak today.

 

[returnofthdragon]

1/30: 2 miles on the treadmill

1/31: 2 miles on the treadmill in the A.M>

P.M.


A.M.: 2 miles fasted

P.M.: Shoulders

Hammer Shoulder Press 240 180.0x10,180.0x10,180.0x10,180.0x10
Cable Up Right Row 160 80.0x10,100.0x10,120.0x10
cable lateral raise 50.66 40.0x8,40.0x8,40.0x8
bent cable lateral raise 53.33 3.0x10,40.0x10,40.0x10, 40.0x10
Cable Rear Lateral Raise 63.33 40.0x8,50.0x8,50.0x8

I neglected my shoulders for a few months....so they are weak.

 

[jagbender]

looking solid in here !!

 

[returnofthdragon]

looking solid in here !!

Thanks jag!


2/2
2 miles fasted on the treadmill



Today:
A.M. 2.25 miles fasted

P.M. Chest

Today:

Barbell Bench Press 367.5 225.0x10,315.0x5,315.0x5,275.0x7,275.0x5,275.0x5
Dumbbell Fly 82.33 65.0x8,65.0x8,65.0x8
Dumbbell Incline Fly 82.33 65.0x8,65.0x8,65.0x8
Triceps Pushdown - Rope 120 80.0x10,90.0x10,90.0x10
Barbell Incline Bench Press 285 225.0x8,225.0x8,225.0x8

My chest isn't completely healed from injury. What I did today didn't hurt, but as the reps got higher, I started to feel it where the injury happened. I didn't want to hurt it again, so I backed off.

 

[returnofthdragon]

I'm probably not going to get A.M. and P.M. both much this week. Work is going to keep me very busy.

This A.M.: Back

Hammer Underhand Pull down 354.66 180.0x10,230.0x10,250.0x10,280.0x8
Cable Seated Row 333 150.0x10,180.0x10,240.0x10,270.0x7
Barbell Shrugs Behind The Back 510.99 315.0x15,365.0x10,365.0x12, 315.0x15
Wide-Grip Lat Pulldown 266 180.0x10,2100.0x8,210.0x8,210.0x8

 

[returnofthdragon]

Yesterday A.M.

2.25 miles fasted on the treadmill


Yesterday P.M.

Dumbbell Preacher Curl 69.66 35.0x10,55.0x8,55.0x8,55.0x8
Cable One Arm Tricep Extension 81.66 50.0x10,60.0x10,70.0x5,50.0x11
Dumbbell Alternate Bicep Curl 57 45.0x8,45.0x8,45.0x8
Hammer Dip Machine 382.33 210.0x10,270.0x10,290.0x8,310.0x7
Dumbbell Concentration Curls 86.66 65.0x10,65.0x10,65.0x9

This A.M.

2.2 miles fasted on the treadmill.

Current weight 220

 

[returnofthdragon]

I've not had much motivation to lift the last few days. I want to do cardio instead. I'll snap out of it. The cardio is good, but damn it's making me hungry!

3.5 miles on the treadmill today.

 

[returnofthdragon]

Saturday: Legs

Barbell Squat 399 225.0x10,315.0x8,315.0x8,315.0x8
Leg Extensions 326.66 210.0x10,230.0x10,245.0x10
Seated Calf Raise 270 135.0x10,180.0x15,180.0x10,180.0x10
kneeling leg curl 186.66 160.0x5,160.0x5,160.0x5,160.0x5
Leg Press 630 270.0x5,450.0x5,540.0x5

2.1 miles on the treadmill

Today: rest.

I have a two-story house with a basement. My legs are damn sore today and I'm hating the stairs!

 

[returnofthdragon]

Legs were still sore today and I only did 1.6 miles in the treadmill. I was going to workout after work, but it today was the first and may the last day we had snow that didn't melt on the ground. Instead of working out, I went home and played in the snow with my 2 and 4 yr olds. I didn't want them to miss out if that was the only snow!

 

[returnofthdragon]

Ok, It's confession time. About 3 weeks ago I started getting chest pains. They would come and go. I told myself it wasn't my heart, because I never had them during exercise. I have some reason to worry, according to my dad's cardiologist and my Dr. my HDL will probably never be good. It's a genetic problem. I first noticed my inheritance when I was in college with diet on point and running 4 miles a day and still had bad HDL. The time before last that my cholesterol was checked I had 0 HDL. At the end of last month I had 11. Finally the chest pain stopped coming and going and just stayed. I called the Dr. and he told my to take aspirin and prilosec until I could take a stress test. A week later I took the test and a week later I got the results. Everything was normal

He said it was either caused by acid refulx or by a virus (chest cold) of some sort. That brings me to my second problem. I've had acid refulx for some time. Prilosec cures it. At one point I had been on prilosec for 6 months. I was coaching football, where I was known to jump in on live drills for demonstration. I couldn't do it anymore, I was falling apart. I had braces on both ankles, a knee and a wrist. Then I read that prilosec causes joint pain in 1% of the popuation. I stopped it and got better. Now after two weeks on it again, I woke up with both knees hurting, my wrist and elbow were terrible while working out this morning.

I've been taking things easy for a few weeks, but now that I know I'm not having a heart attack, I can pick up the pace. I think the peptides helped with the joint pain. I usually can't take prilosec for more than 3-4 days, but I made it two weeks this time. I'm going to switch to zantac and see how it goes.

Enough whining

Yesterday: 2.5 miles on the treadmill

Today: Chest

Barbell Bench Press 373.66 225.0x8,295.0x8,295.0x8,295.0x7
Dumbbell Fly 86.66 65.0x10,65.0x10,65.0x8
Dips 0.0x20,0.0x18,0.0x12
Hammer Incline Bench Press 291.66 180.0x5,230.0x5,250.0x5

I rested very little today and burned through the workout.

 

[returnofthdragon]

16th: 1.8 miles
17th: 2.5 miles
18th: 2.25 miles and

Underhand Pull down 360 180.0x15,270.0x10,290.0x6,290.0x4,180.0x12
Wide-Grip Lat Pulldown 228 150.0x10,180.0x8,180.0x8,180.0x8
Cable Incline Pushdown 114 75.0x10,90.0x8,90.0x8
Barbell Deadlift 367.5 225.0x8,315.0x5,315.0x5,315.0x5
Cable Seated Row 266 150.0x10,180.0x10,210.0x8
Barbell Bent Over Row 93.33 50.0x10,70.0x10,70.0x8

I know my DL sucked. I haven't done DL in a workout for years. Hopefully I keep it going. My grip limited as much as anything else. That and my new preworkout drink makes me feel like it's going to come back up for the whole workout. If I had done another rep on the last set, it would have.

 

[returnofthdragon]

Monday I was down to the lowest weight I've been in recent history, 217. And that was after carb loading all weekend. I ate crappy Monday and am back to 219.

Yesterday A.M. 1.7 on the treadmill fasted

Yesterday P.M.

Hammer strength Shoulder Press 324 180.0x10,200.0x10,250.0x8,270.0x6
cable lateral raise 63.33 30.0x15,50.0x8,50.0x8,40x11 Edit Delete
bent cable lateral raise 76 40.0x10,50.0x10,60.0x8
Cable Up Right Row 173.33 120.0x10,130.0x10,140.0x7

This A.M.
2.5 on the treadmill fasted.

 

[returnofthdragon]

This P.M. Arms

Bicep single arm Curl Machine 80.16 50.0x10,65.0x7,65.0x7,40.0x15
Triceps Pushdown V-Bar 240 150.0x10,180.0x10,180.0x8
Dumbbell Alternate Bicep Curl 53.33 40.0x10,40.0x10,40.0x8
Machine Triceps single arm Extension 100 50.0x15,75.0x10,75.0x8,50.0x8
Dumbbell Concentration Curls 93.33 70.0x10,70.0x10,70.0x8
Cable single arm Triceps Pushdown 88.66 50.0x10,60.0x10,70.0x8,50.0x10
Alternate Incline Dumbbell Curl 54 35.0x10,35.0x10,45.0x6

 

[returnofthdragon]

Another 2.5 fasted this morning.

 

[bigbenj]

Is there are reason for all the cardio? Maybe I missed it.

 

[returnofthdragon]

Just did another 3 miles. I should have lifted legs but I messed up and brought pants that don't work well with squats.

 

[returnofthdragon]

Is there are reason for all the cardio? Maybe I missed it.

I'm fat. I'm fat and tired of it!



I have a nasty cold. I rested yesterday and worked out today, but not very well. I had a bad headache and generally felt crappy. My rest periods were much longer today.

Barbell Bench Press 367.5 225.0x10,275.0x8,315.0x5,315.0x4, 225.0x15
Dumbbell Fly 88.66 70.0x8,70.0x8,70.0x8
Hammer Incline Bench Press 228 180.0x8,180.0x8,180.0x8
Machine Fly 253.33 190.0x10,190.0x7,190.0x6

2.1 miles on the treadmill

Weight: 215.4 (lowest in well over a year )

 

[returnofthdragon]

Cold is a little better. Just a nasty sore throat now.

A.M. 2.5 miles fasted

P.M. : legs

Barbell Squat 390.83 225.0x10,335.0x5,335.0x5,335.0x5,335.0x5
Seated Calf Raise 270 180.0x15,180.0x15,180.0x11,180.0x11
Leg extensions 306.66 230.0x10,290.0x1,150.0x15,150.0x13
Lying Leg Curls 190 130.0x10,150.0x8,150.0x6
Thigh Abductor 220 110.0x10,165.0x10,165.0x10
Thigh Abductor 220 110.0x10,165.0x10,165.0x10

My patellar tendon hurt like hell on my second set of extensions, so I had to back way off the weights. I think this is because I took prilosec all weekend.

 

[returnofthdragon]

2. 5 fasted yesterday and about to do the same this morning. My wife came home sick yesterday, so I had to go home and watch the kids instead of lifting after work.

 

[returnofthdragon]

A.M. 2.5 fasted cardio

P.M. Shoulders

I think all the cardio and dieting is taking it's tole. I felt like a
weak, unmotivated turd tonight. I was a little better toward the end of the workout. I ate 3 brats and three bites of mac and cheese for a little cheating tonight. Another problem may be that the cable machine I used always feels heavier...which makes me feel weaker when using it.

Machine Shoulder Press 300 180.0x10,180.0x10,200.0x10,230.0x8,250x6
cable lateral raise 50.66 30.0x10,40.0x8,40.0x8
bent cable lateral raise 63.33 40.0x8,50.0x8,50.0x8
Cable Up Right Row186.66 120.0x10,140.0x10,140.0x10
Dumbbell Arnold Press 86.66 65.0x10,65.0x10,65.0x8

 

[returnofthdragon]

I decided to take it easy on my legs this morning and only walked 1.75 miles fasted at 4.2mph 1 incline.