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yeah...not much diff...just added some pages to the 3rd...all the important stuff will be there
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Starting a log for getting in shape!
- Thread starter docdoom77
- Start date
Chest and Tris...
Pushups x40 (+3 on knees) I'm gonna try just one set of these for a while. It's really just a warm up anyway, and it'll save later shoulder injuries.
BB Bench Press 115 lbs x10, x8, x7 Well, I got some strength back. Added 5 lbs for the same reps.
Incline BB Bench 100 lbs x11, x9 Not bad. 5 more lbs, 1 less rep. There is hope yet for a return to form. ;P
DB Flies 70lbs (2 x 35lbs) x15, x 12 I could easily handle more weight, but the stretch puts alot of tension on my shoulder and I don't want to reinjure, so... more reps.
Incline DB Flies 70lbs x10
Close grip BB bench 95 lbs x8, x8, x8 My triceps are always slow to adjust to new weight. I expect these will go better next week.
Skull Crushers These are just off the menu until my arm heals. I'll do an extra set of dips tho.
Bench Dips +25 pound plate x17, x15, x14
Not bad at all. It's heartening to know that not all that strength loss was permanent.
Pushups x40 (+3 on knees) I'm gonna try just one set of these for a while. It's really just a warm up anyway, and it'll save later shoulder injuries.
BB Bench Press 115 lbs x10, x8, x7 Well, I got some strength back. Added 5 lbs for the same reps.
Incline BB Bench 100 lbs x11, x9 Not bad. 5 more lbs, 1 less rep. There is hope yet for a return to form. ;P
DB Flies 70lbs (2 x 35lbs) x15, x 12 I could easily handle more weight, but the stretch puts alot of tension on my shoulder and I don't want to reinjure, so... more reps.
Incline DB Flies 70lbs x10
Close grip BB bench 95 lbs x8, x8, x8 My triceps are always slow to adjust to new weight. I expect these will go better next week.
Skull Crushers These are just off the menu until my arm heals. I'll do an extra set of dips tho.
Bench Dips +25 pound plate x17, x15, x14
Not bad at all. It's heartening to know that not all that strength loss was permanent.
I don't have to pick up the kids, so I'll be doing the workout in one session
Squats 170 lbs, x13, x11, x9 That went well. More reps and I tried to pay special attention to form. its so easy to get sloppy with squats due to monotony.
Stiff Legged Dead Lifts 170 lbs x14, x12 Improvement. ;D
Standing Calf Raises 170 lbs x17, x16 More improvement
DB Military Press 70 lbs (2x 35) x12, x9
" " @ 60 lbs x10
Upright Row 70 lbs x12, x11 Less, but the military press wore my delts out.
Reverse Flies 50 lbs (2x 25) x15, x13
Overall a very good workout with lots of improvement. I'm pleased... and gonna be so f***ing sore tomorrow. ;P
Squats 170 lbs, x13, x11, x9 That went well. More reps and I tried to pay special attention to form. its so easy to get sloppy with squats due to monotony.
Stiff Legged Dead Lifts 170 lbs x14, x12 Improvement. ;D
Standing Calf Raises 170 lbs x17, x16 More improvement
DB Military Press 70 lbs (2x 35) x12, x9
" " @ 60 lbs x10
Upright Row 70 lbs x12, x11 Less, but the military press wore my delts out.
Reverse Flies 50 lbs (2x 25) x15, x13
Overall a very good workout with lots of improvement. I'm pleased... and gonna be so f***ing sore tomorrow. ;P
So, at KoS's behest I bought that book and I've read most of it (all of the nutrition, supplement and training chapters) and it was good read. Good info. Even the stuff I already knew was explained such a thorough manner that it offered new insights. Based on the book and on KoS's freaky accurate diagnosis of "hitting the fatigue wall" I'll be lowering the weight a little and upping the reps. My new sweet spot will be 12 -15 reps.
Here we go:
Deadlifts 160 lbs x14, x12, x10 Fell short on that last set, but mostly due to grip. Higher reps = more hand fatigue.
Shrugs 160 lbs x15, x12
Pull ups x7 (+5 Assisted), x5 (+5 assisted) Decided to start with pull ups and move to chin ups. More strength for the back focus of the move.
Chin ups x5 (+5 Assisted) I doubt I'll be doing much curling. I despair of this injury ever healing.
Bent over Rows 85 lbs x13
@ 80 lbs x12, x10 Fell short at the end again. This new outlook on reps will take some getting used to.
ez curls 30 lbs x16 This didn't stress my injury. adding 5 lbs and trying again.
@35 lbs x13, x11 I started to feel minor strain on the injured elbow, so I won't increase the weight yet. I'm hoping the light work will be theraputic.
DB curls 30 lbs (2x 15) x13, x12 It's very little weight, but any more will re-injure me. Plus, its seems to be taxing my biceps pretty well; they feel like they're gonna pop.
Hammer curls 30 lbs x12, x11
Well the lower weight is a bit of an ego hit, feels like a step backward, but I think the workout was far more productive. I was able to achieve a slow burn as the reps mounted (something that only rarely happened before) and I got a great pump.
Here we go:
Deadlifts 160 lbs x14, x12, x10 Fell short on that last set, but mostly due to grip. Higher reps = more hand fatigue.
Shrugs 160 lbs x15, x12
Pull ups x7 (+5 Assisted), x5 (+5 assisted) Decided to start with pull ups and move to chin ups. More strength for the back focus of the move.
Chin ups x5 (+5 Assisted) I doubt I'll be doing much curling. I despair of this injury ever healing.
Bent over Rows 85 lbs x13
@ 80 lbs x12, x10 Fell short at the end again. This new outlook on reps will take some getting used to.
ez curls 30 lbs x16 This didn't stress my injury. adding 5 lbs and trying again.
@35 lbs x13, x11 I started to feel minor strain on the injured elbow, so I won't increase the weight yet. I'm hoping the light work will be theraputic.
DB curls 30 lbs (2x 15) x13, x12 It's very little weight, but any more will re-injure me. Plus, its seems to be taxing my biceps pretty well; they feel like they're gonna pop.
Hammer curls 30 lbs x12, x11
Well the lower weight is a bit of an ego hit, feels like a step backward, but I think the workout was far more productive. I was able to achieve a slow burn as the reps mounted (something that only rarely happened before) and I got a great pump.
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i like being right all the time
It must be a terrible burden... being right all the time. ;D
OK Chest and Tris
Pushups x40 (+3 on knees) Same
BB Bench Press 100 lbs x16, x12, x9 I'm surprised how much heavier that seems to get with each set. ;P
Incline BB Bench 85 lbs x14, x10 I'm getting alot more out of the first set with higher reps, but it leaves me with less strength for successive sets. I'm sure I'll adjust.
DB Flies 60lbs (2 x 30lbs) x17, x14
Incline DB Flies 60lbs x14
Close grip BB bench 80 lbs x13, x12, x11
Bench Dips +25 pound plate x18, x15
One-armed overhead extensions 10 lbs x14 each, x12 each
Again, I think this is a better model for me. I mean, my biceps are still sore from Friday... that's a first. My biceps rarely got sore before and never for long. Thanks KoS!
OK Chest and Tris
Pushups x40 (+3 on knees) Same
BB Bench Press 100 lbs x16, x12, x9 I'm surprised how much heavier that seems to get with each set. ;P
Incline BB Bench 85 lbs x14, x10 I'm getting alot more out of the first set with higher reps, but it leaves me with less strength for successive sets. I'm sure I'll adjust.
DB Flies 60lbs (2 x 30lbs) x17, x14
Incline DB Flies 60lbs x14
Close grip BB bench 80 lbs x13, x12, x11
Bench Dips +25 pound plate x18, x15
One-armed overhead extensions 10 lbs x14 each, x12 each
Again, I think this is a better model for me. I mean, my biceps are still sore from Friday... that's a first. My biceps rarely got sore before and never for long. Thanks KoS!
Delts and legs under the new program: Delts now, Legs later when my spotter gets home)
DB Military Press 60 lbs (2x 30) x13, x12, x11,
@40 lbs x12 I've noticed a creep in rest times between sets. I'm correcting that. Added a set of these.
Lateral DB Raises 30 lbs (2x 15 lbs) x13, x12, x11
Reverse Flies 50 lbs (2x 25) x15, x13, x11
That went well. I forecast a great deal of soreness in my delts for the next few days.
DB Military Press 60 lbs (2x 30) x13, x12, x11,
@40 lbs x12 I've noticed a creep in rest times between sets. I'm correcting that. Added a set of these.
Lateral DB Raises 30 lbs (2x 15 lbs) x13, x12, x11
Reverse Flies 50 lbs (2x 25) x15, x13, x11
That went well. I forecast a great deal of soreness in my delts for the next few days.
I learned alot about squat form in that book, so I'm going to bring the weight way down, to try and get my form right. I'm sure it will shoot back up over the next few weeks, but I want to make sure I'm using the best form I can
Squats 130 lbs, x13, x12, x9 Holy hell! My form was terrible before, despite my earlier research. This is a whole new world of tough!
Stiff Legged Dead Lifts 170 lbs x14, x11
@150 lbs x11
Standing Calf Raises 130 lbs x15, x15, x14 using a steeper step and reducing rest time for these (only) to 30 seconds between sets, hence the lower weight. Urgh.
I haven't been this beat since I started 10 months ago. Wow. I'm sure I'll adjust, but this was something else.
Squats 130 lbs, x13, x12, x9 Holy hell! My form was terrible before, despite my earlier research. This is a whole new world of tough!
Stiff Legged Dead Lifts 170 lbs x14, x11
@150 lbs x11
Standing Calf Raises 130 lbs x15, x15, x14 using a steeper step and reducing rest time for these (only) to 30 seconds between sets, hence the lower weight. Urgh.
I haven't been this beat since I started 10 months ago. Wow. I'm sure I'll adjust, but this was something else.
Thought I'd do a pic update. I'm now at about 194. I started 9 months ago at 242. Here are some before and afters
There is a huge change to my overall shape. I'm pleased with my progress. I'm going to keep on the cutting style diet until I can flatten out my stomach.
There is a huge change to my overall shape. I'm pleased with my progress. I'm going to keep on the cutting style diet until I can flatten out my stomach.
Back and biceps again under the new program. I'll be concentrating on keeping my rest time to around 90 seconds.
Deadlifts 160 lbs x15, x13, x11
Shrugs 160 lbs x12 (grip failed, going to use an over under grip for the next set), x13, x8
Pull ups x7 (+6 Assisted), x5 (+5 assisted)
Chin ups x3 (+5 Assisted) The shorter rest period was the culprit here, I believe. I'm sure I'll adjust.
Bent over Rows 80 lbs x14, x11, x9 talk about suck. The lower rest period is another blow to the ego.
ez curls 35 lbs x15, x12, x10
DB curls 30 lbs (2x 15) x14, x12 elbow feels pretty good... maybe I can bring the weight up next week.
Hammer curls 30 lbs x12, x11
All the changes are daunting, but I believe they will help me in the long run.
Deadlifts 160 lbs x15, x13, x11
Shrugs 160 lbs x12 (grip failed, going to use an over under grip for the next set), x13, x8
Pull ups x7 (+6 Assisted), x5 (+5 assisted)
Chin ups x3 (+5 Assisted) The shorter rest period was the culprit here, I believe. I'm sure I'll adjust.
Bent over Rows 80 lbs x14, x11, x9 talk about suck. The lower rest period is another blow to the ego.
ez curls 35 lbs x15, x12, x10
DB curls 30 lbs (2x 15) x14, x12 elbow feels pretty good... maybe I can bring the weight up next week.
Hammer curls 30 lbs x12, x11
All the changes are daunting, but I believe they will help me in the long run.
Chest and Tris
Pushups x42 (+3 on knees) Same
BB Bench Press 105 lbs x14
@100 lbs x9 (Balls!), x5 I am very weak today. Not sure why. I hope it doesn't follow through to next week..... Wait a minute... just took a break for a few minutes and the shakes set in. I'm hypoglycemic. I just pounded a small protein shake. Hopefully, I'll have energy for the rest of the workout.
Incline BB Bench 85 lbs x16, x11 That was better. Just needed something in my stomach.
DB Flies 70lbs (2 x 35lbs) x13, x11
Close grip BB bench 80 lbs x12, x10, x7
I'm cutting this short today. I'm weak as a kitten and shaking like a leaf. I'm bound to hurt myself. I'll just cut my losses and try to come back stronger next time.
Pushups x42 (+3 on knees) Same
BB Bench Press 105 lbs x14
@100 lbs x9 (Balls!), x5 I am very weak today. Not sure why. I hope it doesn't follow through to next week..... Wait a minute... just took a break for a few minutes and the shakes set in. I'm hypoglycemic. I just pounded a small protein shake. Hopefully, I'll have energy for the rest of the workout.
Incline BB Bench 85 lbs x16, x11 That was better. Just needed something in my stomach.
DB Flies 70lbs (2 x 35lbs) x13, x11
Close grip BB bench 80 lbs x12, x10, x7
I'm cutting this short today. I'm weak as a kitten and shaking like a leaf. I'm bound to hurt myself. I'll just cut my losses and try to come back stronger next time.
After dinner, i reviewed my meals for the day and I definitely came up short on calories. Being hypoglycemic, I can't go into a workout underfed. It's a mistake I'll try not to make again in the future.
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stick with it...can tell huge diff from the side
longworthb
Banned Member
Damn bro hugeeee progress. Keep at it
longworthb
Banned Member
For sure. That's a huge progress in the amount of time uve been doing this. Nothin better then looking at the before and afters and seeing the difference
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So shoulders now and legs after I pick up the kids.
DB Military Press 60 lbs (2x 30) x14, x12, x12
@40 lbs x13 Better than last week. That's good.
Lateral DB Raises 30 lbs (2x 15 lbs) x15, x13, x12 More improvement. I hope this means I'm adapting to the new program.
Reverse Flies 50 lbs (2x 25) x14, x12, (I think I mis-typed last week's reverse flies, pretty sure I was using 40 lbs, so 50 lbs is a tad heavy ;P)
@40 x12
Not bad. I'll be back in a bit for legs... scary ;D
DB Military Press 60 lbs (2x 30) x14, x12, x12
@40 lbs x13 Better than last week. That's good.
Lateral DB Raises 30 lbs (2x 15 lbs) x15, x13, x12 More improvement. I hope this means I'm adapting to the new program.
Reverse Flies 50 lbs (2x 25) x14, x12, (I think I mis-typed last week's reverse flies, pretty sure I was using 40 lbs, so 50 lbs is a tad heavy ;P)
@40 x12
Not bad. I'll be back in a bit for legs... scary ;D
Time for legs:
I can tell just from warm ups that my hammies aren't fully recovered from last week. We'll see how this goes.
Squats 130 lbs, x14, x13, x9 That has to be the most physically exhausting exercise ever!
Stiff Legged Dead Lifts 160 lbs x14, x12, x12 since I had to lower the weight for the last set last time, I met in the middle on weight.
Standing Calf Raises 160 lbs x15, x14, x12
A good workout. I'm freakin' exhausted. This leg workout is killer!
I can tell just from warm ups that my hammies aren't fully recovered from last week. We'll see how this goes.
Squats 130 lbs, x14, x13, x9 That has to be the most physically exhausting exercise ever!
Stiff Legged Dead Lifts 160 lbs x14, x12, x12 since I had to lower the weight for the last set last time, I met in the middle on weight.
Standing Calf Raises 160 lbs x15, x14, x12
A good workout. I'm freakin' exhausted. This leg workout is killer!
Starting with back, will do biceps later after I pick up the chilluns.
Deadlifts 170 lbs x12, x9, x7 (this is one exercise where I wasn't having any problems before I went to higher reps. I went back to more weight, to avoid grip failure issues)
Shrugs 170 lbs x13, x10
Pull ups x7 (+5 Assisted), x5 (+5 assisted)
Chin ups x4 (+4 Assisted) The shorter rest period was the culprit here, I believe. I'm sure I'll adjust.
It snowed alot here today and the extra drive times cut into my workout time. I'll have to miss bent over rows this week. I'll be back for biceps in a bit.
Deadlifts 170 lbs x12, x9, x7 (this is one exercise where I wasn't having any problems before I went to higher reps. I went back to more weight, to avoid grip failure issues)
Shrugs 170 lbs x13, x10
Pull ups x7 (+5 Assisted), x5 (+5 assisted)
Chin ups x4 (+4 Assisted) The shorter rest period was the culprit here, I believe. I'm sure I'll adjust.
It snowed alot here today and the extra drive times cut into my workout time. I'll have to miss bent over rows this week. I'll be back for biceps in a bit.
Back for Biceps:
ez curls 35 lbs x16, x14, x13 Nice! I'll need to bring the weight up next week.
DB curls 40 lbs (2x 20) x12,
@ 30 lbs x13, x10 Added in a set, plus upped the weight on the first set. It went well.
Hammer curls 30 lbs x13, x10
I'm pleased with the second half of my workout today. The new program of higher reps definitely works well with my problem areas, like biceps and chest!
ez curls 35 lbs x16, x14, x13 Nice! I'll need to bring the weight up next week.
DB curls 40 lbs (2x 20) x12,
@ 30 lbs x13, x10 Added in a set, plus upped the weight on the first set. It went well.
Hammer curls 30 lbs x13, x10
I'm pleased with the second half of my workout today. The new program of higher reps definitely works well with my problem areas, like biceps and chest!
Chest and tris and plenty of food in me this morning. ;D
Pushups x37 (+3 on knees) Didn't get many of these today. Dunno why.
BB Bench Press 100 lbs x16, x12, x7 I fell apart on that last set. Wall o' fatigue. It happened all at once... I may have to drop weight on the last set in future.
Incline BB Bench 85 lbs x12, x9 Adjusting to the shorter rest period is taking longer than I'd hoped. Sigh.
DB Flies 70lbs (2 x 35lbs) x14, x12
Incline DB Flies 70lbs x9 My to drop back down for inclines. I'll try that next week
Close grip BB bench 85 lbs x13,
@80 lbs x10, x8 The shorter rest period and the fact that I didn't get much tricep work done last week are combining for less-than-stellar numbers.
Skull Crushers 20 lbs x13, x12, x8, my arm is healed enough to bring these back. switched to my straight bar (was using the ez curl) which is heavier.
Bench Dips +25 pound plate x16, x13
The numbers weren't too good, but it was a very satisfying workout. I have a great pump and my muscles are truly exhausted.
Pushups x37 (+3 on knees) Didn't get many of these today. Dunno why.
BB Bench Press 100 lbs x16, x12, x7 I fell apart on that last set. Wall o' fatigue. It happened all at once... I may have to drop weight on the last set in future.
Incline BB Bench 85 lbs x12, x9 Adjusting to the shorter rest period is taking longer than I'd hoped. Sigh.
DB Flies 70lbs (2 x 35lbs) x14, x12
Incline DB Flies 70lbs x9 My to drop back down for inclines. I'll try that next week
Close grip BB bench 85 lbs x13,
@80 lbs x10, x8 The shorter rest period and the fact that I didn't get much tricep work done last week are combining for less-than-stellar numbers.
Skull Crushers 20 lbs x13, x12, x8, my arm is healed enough to bring these back. switched to my straight bar (was using the ez curl) which is heavier.
Bench Dips +25 pound plate x16, x13
The numbers weren't too good, but it was a very satisfying workout. I have a great pump and my muscles are truly exhausted.
Back for some shoulder action!
DB Military Press 60 lbs (2x 30) x14, x13, x12
@40 lbs x12
Lateral DB Raises 30 lbs (2x 15 lbs) x15, x13, x12
Reverse Flies 40 lbs (2x 20) x15, x13, x12
I've been trying all day to just will it away, but I'm definitely getting sick. My coworkers and family have all had a bad flu. I hope to god I don't get the full blown flu.
DB Military Press 60 lbs (2x 30) x14, x13, x12
@40 lbs x12
Lateral DB Raises 30 lbs (2x 15 lbs) x15, x13, x12
Reverse Flies 40 lbs (2x 20) x15, x13, x12
I've been trying all day to just will it away, but I'm definitely getting sick. My coworkers and family have all had a bad flu. I hope to god I don't get the full blown flu.
I got off work early today, so I'm doing the whole workout in one go. Back and Biceps.
Deadlifts 170 lbs x12, x10, x7
Shrugs 170 lbs x14, x11
Pull ups x9 (+4 Assisted), x5 (+5 assisted)
One Arm Dumbell Rows 25 lbs x15 each side
@ 30 lbs x13 each side, x13 each Trying these for a while. I get better mind-muscle connection than with bb rows.
Time for Biceps
Chin ups x7, x4 (+5 Assisted)
ez curls 40 lbs x14, x12,
@ 35 lbs x12
DB curls 40 lbs (2x 20) x12,
@ 30 lbs x13, x11
Hammer curls 30 lbs x13, x11
Not bad at all. I feel good about this workout.
Deadlifts 170 lbs x12, x10, x7
Shrugs 170 lbs x14, x11
Pull ups x9 (+4 Assisted), x5 (+5 assisted)
One Arm Dumbell Rows 25 lbs x15 each side
@ 30 lbs x13 each side, x13 each Trying these for a while. I get better mind-muscle connection than with bb rows.
Time for Biceps
Chin ups x7, x4 (+5 Assisted)
ez curls 40 lbs x14, x12,
@ 35 lbs x12
DB curls 40 lbs (2x 20) x12,
@ 30 lbs x13, x11
Hammer curls 30 lbs x13, x11
Not bad at all. I feel good about this workout.
Awesome progress! And all this working out of your home? Imagine what damage you would do if you join a proper gym!?!?
