Well, I did end up with a full-on case of the flu. I'm still recovering, but I'm hopeful that I'll be feeling well enough to work out tomorrow. It's a nasty case, so I've been resting and eating whatever my body asked for. I'm getting my diet back on track today.
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- Thread starter docdoom77
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I'm not fully recovered from the flu, but I'm not practically bed-ridden anymore either. Decided to get back to training. I imagine I'll be weak, but I want to get back to it.
Squats 135 lbs, x14, x10, x8 Numbers were lower, but that's to be expected with the dregs of this flu hanging on
Stiff Legged Dead Lifts 160 lbs x14, x13, x11 Not bad considering
Standing Calf Raises 160 lbs x16, x13, x10
I'm just glad to have gotten through the leg portion. I'm pretty weak still. Gonna give shoulders a miss, until I feel better. I'm so weak and shaky that an injury is a real possibility if I do more today. Don't need another shoulder injury!
Squats 135 lbs, x14, x10, x8 Numbers were lower, but that's to be expected with the dregs of this flu hanging on
Stiff Legged Dead Lifts 160 lbs x14, x13, x11 Not bad considering
Standing Calf Raises 160 lbs x16, x13, x10
I'm just glad to have gotten through the leg portion. I'm pretty weak still. Gonna give shoulders a miss, until I feel better. I'm so weak and shaky that an injury is a real possibility if I do more today. Don't need another shoulder injury!
I'm feeling quite a bit better today.
Deadlifts 170 lbs x13, x11, x9 Nice. Improvement on every set!
Shrugs 170 lbs x15, x12
Pull ups x9 (+5 Assisted), x5 (+5 assisted)
One Arm Dumbell Rows 30 lbs x14 each side, x13 each side, x13 each
Chin ups x8 (+4 assissted), x4 (+5 Assisted)
ez curls 40 lbs x15, x12, x10
DB curls 40 lbs (2x 20) x12,
@ 30 lbs x13
Hammer curls 30 lbs x13, x12
A good workout with a good bit of improvement. That's always nice on the kind of diet I'm on right now.
Deadlifts 170 lbs x13, x11, x9 Nice. Improvement on every set!
Shrugs 170 lbs x15, x12
Pull ups x9 (+5 Assisted), x5 (+5 assisted)
One Arm Dumbell Rows 30 lbs x14 each side, x13 each side, x13 each
Chin ups x8 (+4 assissted), x4 (+5 Assisted)
ez curls 40 lbs x15, x12, x10
DB curls 40 lbs (2x 20) x12,
@ 30 lbs x13
Hammer curls 30 lbs x13, x12
A good workout with a good bit of improvement. That's always nice on the kind of diet I'm on right now.
Well, I?m going into this with a pretty big headache, but I don?t have much choice except to push through it.
Pushups x38 (+3 on knees)
BB Bench Press 105 lbs x14, x9,
@90 lbs x9 Chest is about my weakest body part and I think I?ll continue to lose strength until I can reach a point where I?m ready to bulk. It?s very frustrating. I?m having trouble estimating the correct weight to avoid the wall of fatigue. Trial and error I guess (just mostly error right now).
Incline bench 85 lbs x11, x6 that sucked. I guess I?ll just have to bring the weight down next week L
DB Flies70 lbs x16, x12 I like the mind-muscle connection I get with these. Never disappointing.
Incline DB Flies 70 lbs x11
Well chest was a huge disappointment. I hope triceps go better.
Close Grip BB Bench 80 lbs x14, x11,
@ 70 lbs 11 The final weight reduction helped me stay closer to my 12-15 rep goals.
Skull Crushers 25 lbs x13,
@ 20 lbs x12, x8
Bench Dips 25 lb plate x17, x14
Pushups x38 (+3 on knees)
BB Bench Press 105 lbs x14, x9,
@90 lbs x9 Chest is about my weakest body part and I think I?ll continue to lose strength until I can reach a point where I?m ready to bulk. It?s very frustrating. I?m having trouble estimating the correct weight to avoid the wall of fatigue. Trial and error I guess (just mostly error right now).
Incline bench 85 lbs x11, x6 that sucked. I guess I?ll just have to bring the weight down next week L
DB Flies70 lbs x16, x12 I like the mind-muscle connection I get with these. Never disappointing.
Incline DB Flies 70 lbs x11
Well chest was a huge disappointment. I hope triceps go better.
Close Grip BB Bench 80 lbs x14, x11,
@ 70 lbs 11 The final weight reduction helped me stay closer to my 12-15 rep goals.
Skull Crushers 25 lbs x13,
@ 20 lbs x12, x8
Bench Dips 25 lb plate x17, x14
Time for more leg work!
Squats 135 lbs, x14, x10,
@ 120 x10 i could tell I wasn't even gonna get close to 12 reps at full weight, so I brought it down for the last set. Still struggled.
Stiff Legged Dead Lifts 160 lbs x14, x13, x12
Standing Calf Raises 160 lbs x17, x15, x12
Not bad. Squats weren't great, but nothing was terrible. I'll be back later for shoulders.
Squats 135 lbs, x14, x10,
@ 120 x10 i could tell I wasn't even gonna get close to 12 reps at full weight, so I brought it down for the last set. Still struggled.
Stiff Legged Dead Lifts 160 lbs x14, x13, x12
Standing Calf Raises 160 lbs x17, x15, x12
Not bad. Squats weren't great, but nothing was terrible. I'll be back later for shoulders.
Back and Biceps. Fingers crossed for a good one
Deadlifts 170 lbs x13, x11, x10 Nice. One more rep on the last set!
Shrugs 170 lbs x16, x13 Much better mind-muscle connection today. It was lacking for the last couple weeks on these.
Pull ups x9 (+5 Assisted), x6 (+4 assisted)
One Arm Dumbell Rows 35 lbs x14 each side, x13 each side, x13 each I love it when the weight goes up, but the reps don't go down!
Chin ups x9 (+4 assisted), x4 (+5 Assisted)
ez curls 40 lbs x15, x12, x11
DB curls 40 lbs (2x 20) x12,
@ 30 lbs x13
Hammer curls 30 lbs x13, x12
That was pretty good. Some improvement!
Deadlifts 170 lbs x13, x11, x10 Nice. One more rep on the last set!
Shrugs 170 lbs x16, x13 Much better mind-muscle connection today. It was lacking for the last couple weeks on these.
Pull ups x9 (+5 Assisted), x6 (+4 assisted)
One Arm Dumbell Rows 35 lbs x14 each side, x13 each side, x13 each I love it when the weight goes up, but the reps don't go down!
Chin ups x9 (+4 assisted), x4 (+5 Assisted)
ez curls 40 lbs x15, x12, x11
DB curls 40 lbs (2x 20) x12,
@ 30 lbs x13
Hammer curls 30 lbs x13, x12
That was pretty good. Some improvement!
Chest and triceps today. I seem to have a headache every Sunday morning lately. Sigh. Still, I don't think its bad enough to hurt my workout.
Pushups x39 (+3 on knees)
BB Bench Press 100 lbs x15, x10,
@90 lbs x9
@80 lbs x11 This is THE core chest exercise and I suck at it, so I added an extra set. I obviously need the practice. ;D
Incline bench 80 lbs x12, x9 Even with lower weight these kinda sucked. I can only hope that when I'm ready to bulk up, eating will make the difference ;P
DB Flies70 lbs (2x 35) x14, x11, x11 These were much harder today. I think its because I did a better job exhausting my pecs with the earlier exercises.
I'm still not impressed with my chest workouts, but I do feel very pumped in my pecs after that, so its a step in the right direction.
Close Grip BB Bench 80 lbs x12, Suck. My triceps feel worn out from the bench presses.
@ 70 lbs x13, x11
Skull Crushers 25 lbs x13,
@ 20 lbs x11, x9
Bench Dips 25 lb plate x19, x16 I just put the plate in my lap. I can't really stack them, so until I buy a 45 lb plate, these will just be a very high rep exercise.
Well, again, the numbers are disappointing, though I did get one hell of a pump in both body parts. It's hard to lose strength or claw my way to barely holding on to the little bit of strength I've gained so far. Intellectually, I know its impossible to avoid as my weight gets lower and lower, but emotionally, it is very daunting. I'm sure once I can see a flat stomach in the mirror it will all be worth it.
Pushups x39 (+3 on knees)
BB Bench Press 100 lbs x15, x10,
@90 lbs x9
@80 lbs x11 This is THE core chest exercise and I suck at it, so I added an extra set. I obviously need the practice. ;D
Incline bench 80 lbs x12, x9 Even with lower weight these kinda sucked. I can only hope that when I'm ready to bulk up, eating will make the difference ;P
DB Flies70 lbs (2x 35) x14, x11, x11 These were much harder today. I think its because I did a better job exhausting my pecs with the earlier exercises.
I'm still not impressed with my chest workouts, but I do feel very pumped in my pecs after that, so its a step in the right direction.
Close Grip BB Bench 80 lbs x12, Suck. My triceps feel worn out from the bench presses.
@ 70 lbs x13, x11
Skull Crushers 25 lbs x13,
@ 20 lbs x11, x9
Bench Dips 25 lb plate x19, x16 I just put the plate in my lap. I can't really stack them, so until I buy a 45 lb plate, these will just be a very high rep exercise.
Well, again, the numbers are disappointing, though I did get one hell of a pump in both body parts. It's hard to lose strength or claw my way to barely holding on to the little bit of strength I've gained so far. Intellectually, I know its impossible to avoid as my weight gets lower and lower, but emotionally, it is very daunting. I'm sure once I can see a flat stomach in the mirror it will all be worth it.
Leg time!
Squats 135 lbs, x12, x11,
@ 120 x10 That was even worse than last week.
Stiff Legged Dead Lifts 160 lbs x14, x13, x12 Same. Barely
Standing Calf Raises 160 lbs x17, x15, x13
Another disappointing workout. I had not energy. I nearly puked I was breathing so hard. I'll be back in a bit for shoulders.
Squats 135 lbs, x12, x11,
@ 120 x10 That was even worse than last week.
Stiff Legged Dead Lifts 160 lbs x14, x13, x12 Same. Barely
Standing Calf Raises 160 lbs x17, x15, x13
Another disappointing workout. I had not energy. I nearly puked I was breathing so hard. I'll be back in a bit for shoulders.
Shoulders:
DB Military Press 70 lbs (2x 35) x13,
@ 60 lbs x13, x12, x11
Lateral DB Raises 30 lbs (2x 15 lbs) x15, x14, x13
Reverse Flies 40 lbs (2x 20) x15, x14, x13
Well that went better than legs at least.
DB Military Press 70 lbs (2x 35) x13,
@ 60 lbs x13, x12, x11
Lateral DB Raises 30 lbs (2x 15 lbs) x15, x14, x13
Reverse Flies 40 lbs (2x 20) x15, x14, x13
Well that went better than legs at least.
Time for some Back!
Deadlifts 170 lbs x13, x12, x10 Nice. At least I can count on these to go well.
Shrugs 170 lbs x16, x13
Pull ups x9 (+6 Assisted), x6 (+5 assisted)
One Arm Dumbell Rows 40 lbs x13 each side, x12 each side, x12 each I love it when the weight goes up, but the reps don't go down!
Not bad. Some improvement. I wish my other body parts responded this well. ;P
I'll be back in a bit for biceps.
Deadlifts 170 lbs x13, x12, x10 Nice. At least I can count on these to go well.
Shrugs 170 lbs x16, x13
Pull ups x9 (+6 Assisted), x6 (+5 assisted)
One Arm Dumbell Rows 40 lbs x13 each side, x12 each side, x12 each I love it when the weight goes up, but the reps don't go down!
Not bad. Some improvement. I wish my other body parts responded this well. ;P
I'll be back in a bit for biceps.
Time for Biceps. Good fun.
Chin ups x10 (+4 assisted), x5 (+4 Assisted)
ez curls 40 lbs x15, x13, x11
DB curls 40 lbs (2x 20) x12,
@ 30 lbs x14, x12
Hammer curls 30 lbs x13, x13
Not bad. Friday is the best.
Chin ups x10 (+4 assisted), x5 (+4 Assisted)
ez curls 40 lbs x15, x13, x11
DB curls 40 lbs (2x 20) x12,
@ 30 lbs x14, x12
Hammer curls 30 lbs x13, x13
Not bad. Friday is the best.
jmax1
Newbie
Great work! Your looking alot leaner and you can tell that muscle development has happened. Keep going!
chest triceps. Hoping for a better workout this week.
Pushups x40 (+3 on knees)
BB Bench Press 100 lbs x15, x11,
@90 lbs x9
@80 lbs x9 Sigh. Worse again this week.
Incline bench 80 lbs x12, x10 Well that wasn't quite as bad
DB Flies70 lbs (2x 35) x14, x11
Incline DB Flies 70 lbs x9,
@ 60 lbs x10
Close Grip BB Bench 80 lbs x14, x11
@ 75 lbs x9 They started out well, but I overestimated how much I could do in subsequent sets. Live and learn.
Skull Crushers 25 lbs x13,
@ 20 lbs x12, x9
Bench Dips 25 lb plate x20, x17
Not the worst workout ever, but chest is still in steady decline. I'm doing what I can to keep it from falling too quickly, but like I said, until I can switch to a diet that supports muscle growth, my weak spots will just struggle more and more.
Pushups x40 (+3 on knees)
BB Bench Press 100 lbs x15, x11,
@90 lbs x9
@80 lbs x9 Sigh. Worse again this week.
Incline bench 80 lbs x12, x10 Well that wasn't quite as bad
DB Flies70 lbs (2x 35) x14, x11
Incline DB Flies 70 lbs x9,
@ 60 lbs x10
Close Grip BB Bench 80 lbs x14, x11
@ 75 lbs x9 They started out well, but I overestimated how much I could do in subsequent sets. Live and learn.
Skull Crushers 25 lbs x13,
@ 20 lbs x12, x9
Bench Dips 25 lb plate x20, x17
Not the worst workout ever, but chest is still in steady decline. I'm doing what I can to keep it from falling too quickly, but like I said, until I can switch to a diet that supports muscle growth, my weak spots will just struggle more and more.
Starting with shoulders today:
DB Military Press 70 lbs (2x 35) x14, x12
@ 60 lbs x12, x11
Lateral DB Raises 40 lbs (2x 20 lbs) x13, x12, x12
Reverse Flies 40 lbs (2x 20) x16, x15, x14
Very nice. I'll be back for legs later.
DB Military Press 70 lbs (2x 35) x14, x12
@ 60 lbs x12, x11
Lateral DB Raises 40 lbs (2x 20 lbs) x13, x12, x12
Reverse Flies 40 lbs (2x 20) x16, x15, x14
Very nice. I'll be back for legs later.
Leg time!
Squats 130 lbs, x13, x12, x8 More suck.
Stiff Legged Dead Lifts 160 lbs x15, x14, x13 Nice improvement. I'll do more weight next week!
Standing Calf Raises 160 lbs x17, x15, x14
Dumbell Squats 80 lbs (2x 40 lbs) x12, x9 I threw these in as a finisher, since my squats have been declining. I think I need that little extra.
Squats 130 lbs, x13, x12, x8 More suck.
Stiff Legged Dead Lifts 160 lbs x15, x14, x13 Nice improvement. I'll do more weight next week!
Standing Calf Raises 160 lbs x17, x15, x14
Dumbell Squats 80 lbs (2x 40 lbs) x12, x9 I threw these in as a finisher, since my squats have been declining. I think I need that little extra.
Back time, yo! My legs are still screaming from Wednesday. We'll see if it impairs my Dead Lifts.
Deadlifts 170 lbs x13, x12, x11
Shrugs 170 lbs x17, x13
Pull ups x9 (+5 Assisted), x6 (+5 assisted)
One Arm Dumbell Rows 40 lbs x15 each side, x13 each side, x12 each
Not bad. Not great, but not bad either. I'll be back in a few for biceps.
Deadlifts 170 lbs x13, x12, x11
Shrugs 170 lbs x17, x13
Pull ups x9 (+5 Assisted), x6 (+5 assisted)
One Arm Dumbell Rows 40 lbs x15 each side, x13 each side, x12 each
Not bad. Not great, but not bad either. I'll be back in a few for biceps.
Chest and Triceps. I've got a bit of a head cold, but I think I can push through it. Having 3 kids = lots of opportunity to get sick. ;P
Pushups x40 (+3 on knees)
BB Bench Press 100 lbs x15, x9,
@80 lbs x11, x10 Not only was that worse again, but I had alot of trouble keeping the focus on my chest today.
Incline bench 80 lbs x12, x10 Same
DB Flies80 lbs (2x 40) x14, x11 Those improved quite a bit. that's a nice change.
Incline DB Flies 70 lbs x12, x10 More improvement. Flies are going well this week
Close Grip BB Bench 80 lbs x14,
@ 75 lbs x12, x10
Skull Crushers 25 lbs x13,
@ 20 lbs x13, x10
Bench Dips 25 lb plate x21, x17
Bench press was still disappointing, but the rest of the workout went fairly well.
Pushups x40 (+3 on knees)
BB Bench Press 100 lbs x15, x9,
@80 lbs x11, x10 Not only was that worse again, but I had alot of trouble keeping the focus on my chest today.
Incline bench 80 lbs x12, x10 Same
DB Flies80 lbs (2x 40) x14, x11 Those improved quite a bit. that's a nice change.
Incline DB Flies 70 lbs x12, x10 More improvement. Flies are going well this week
Close Grip BB Bench 80 lbs x14,
@ 75 lbs x12, x10
Skull Crushers 25 lbs x13,
@ 20 lbs x13, x10
Bench Dips 25 lb plate x21, x17
Bench press was still disappointing, but the rest of the workout went fairly well.
I'm looking at a very busy week, so I'm doing Wednesday's workout today, while I'm off work.
Squats 130 lbs, x13, x12, x10 better than last week and my form was better. Nearly dropped it on the last rep tho!
Stiff Legged Dead Lifts 165 lbs x15, x14, x13 More weight, same reps. win!
Standing Calf Raises 165 lbs x16, x16, x14
I didn't have any dumbbell squats in me today. My system is shot from 2 workout days in a row. I'll be back for shoulders later.
Squats 130 lbs, x13, x12, x10 better than last week and my form was better. Nearly dropped it on the last rep tho!
Stiff Legged Dead Lifts 165 lbs x15, x14, x13 More weight, same reps. win!
Standing Calf Raises 165 lbs x16, x16, x14
I didn't have any dumbbell squats in me today. My system is shot from 2 workout days in a row. I'll be back for shoulders later.
doing back and biceps a day early, since I did legs and shoulders early this week too.
Deadlifts 170 lbs x13, x13, x11
Shrugs 170 lbs x17, x14
Pull ups x10 (+4 Assisted), x6 (+5 assisted)
One Arm Dumbell Rows 40 lbs x15 each side, x12 each side, x10 each My forearms were wrecked, bringing the numbers down. Must have over-used them in earlier exercises
I'll be back for biceps in a bit. Hopefully my forearms won't mess them up.
Deadlifts 170 lbs x13, x13, x11
Shrugs 170 lbs x17, x14
Pull ups x10 (+4 Assisted), x6 (+5 assisted)
One Arm Dumbell Rows 40 lbs x15 each side, x12 each side, x10 each My forearms were wrecked, bringing the numbers down. Must have over-used them in earlier exercises
I'll be back for biceps in a bit. Hopefully my forearms won't mess them up.
Back for biceps. Forearms are still burning. I think it was pull-ups that killed them. I did them extra slow, because my curled legs were causing me to swing.
Chin ups x10 (+6 assisted), x6 (+4 Assisted)
ez curls 45 lbs x15, x12,
@ 40 lbs x12
DB curls 40 lbs (2x 20) x13, x12
@ 30 lbs x13
Hammer curls 30 lbs x14, x14
That went very well. I can't believe I'm getting stronger again. it's nice.
Chin ups x10 (+6 assisted), x6 (+4 Assisted)
ez curls 45 lbs x15, x12,
@ 40 lbs x12
DB curls 40 lbs (2x 20) x13, x12
@ 30 lbs x13
Hammer curls 30 lbs x14, x14
That went very well. I can't believe I'm getting stronger again. it's nice.
That random pain has abated, so I'm doing yesterday's workout tonight.
Pushups x40 (+3 on knees)
BB Bench Press 100 lbs x13,
@90 lbs x11,
@80 lbs x11, x11 suck again.
Incline bench 80 lbs x9, x8 I can't believe how much I'm sucking this week. I wonder if the time/day change is effecting my performance.
DB Flies 80 lbs (2x 40) x13, x9 Suck away!
Incline DB Flies 70 lbs x12, x10
Close Grip BB Bench 80 lbs x9, Worst. Workout. Ever.
@ 70 lbs x7
I don't know what's wrong with me today, but I came very close to hurting myself on that last set. I have no strength. I'm gonna chalk up the last half of this workout as a loss and move on. Sometimes it's better to walk away than to risk an injury. I'll be back Wednesday for legs an shoulders. IT WILL GO BETTER!
Pushups x40 (+3 on knees)
BB Bench Press 100 lbs x13,
@90 lbs x11,
@80 lbs x11, x11 suck again.
Incline bench 80 lbs x9, x8 I can't believe how much I'm sucking this week. I wonder if the time/day change is effecting my performance.
DB Flies 80 lbs (2x 40) x13, x9 Suck away!
Incline DB Flies 70 lbs x12, x10
Close Grip BB Bench 80 lbs x9, Worst. Workout. Ever.
@ 70 lbs x7
I don't know what's wrong with me today, but I came very close to hurting myself on that last set. I have no strength. I'm gonna chalk up the last half of this workout as a loss and move on. Sometimes it's better to walk away than to risk an injury. I'll be back Wednesday for legs an shoulders. IT WILL GO BETTER!
Well, I figured out where the phantom pain and weakness came from. I've got one hell of a chest cold! My girlfriend started working at a preschool a few months back and since then, we've been catching every cold and flu in town. Sigh. Anyway, I left work early today. My plan is to still do my workout later today, but to do a very lightweight workout. I don't want to risk injury or overload my nervous system, but I don't want to just miss my workout. So... that's the plan.
Here we go! The takin' it easy leg workout for sick people. ;P
Dumbbell Squats 80 lbs (2x 40) x15, x13, x12
Stiff-legged Deads 130 lbs x16, x14, x13
Standing calf raises 130 lbs x20, x16, x13 The lower weight let me get a much better range of motion. My calves are burning good.
That's that. Heart's pumping, so at the very least I burned some calories and hopefully staved off some atrophy. I'll be back in a few for shoulders.
Dumbbell Squats 80 lbs (2x 40) x15, x13, x12
Stiff-legged Deads 130 lbs x16, x14, x13
Standing calf raises 130 lbs x20, x16, x13 The lower weight let me get a much better range of motion. My calves are burning good.
That's that. Heart's pumping, so at the very least I burned some calories and hopefully staved off some atrophy. I'll be back in a few for shoulders.
Time for the shoulder version of the light weight workout for sickies.
DB Military Press 60 lbs (2x 30) x15, x14, x12, x12
Lateral DB Raises 40 lbs (2x 20 lbs) x15, x14, x13
Reverse Flies 40 lbs (2x 20) x15, x15, x15
Nice. I actually feel a little better after that. It was invigorating.
DB Military Press 60 lbs (2x 30) x15, x14, x12, x12
Lateral DB Raises 40 lbs (2x 20 lbs) x15, x14, x13
Reverse Flies 40 lbs (2x 20) x15, x15, x15
Nice. I actually feel a little better after that. It was invigorating.
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I hear ya doc - cutting sucks ! Shoulder injurys suck ! Keep going even when your dizzy from carb cycling ! This is a forever thing not a diet or fad. Just a new way of life. I think I'm older than you if you want to check my profile you will see ? I'm priming for a blast right now. Big reps for cutting man.
