The Meltdown - Pylon's Journal V 3.1

[Double D]

You better still be hitting it hard!!!!!

 

[King Silverback]

Hope all is Fantastic my Friend!!!

 

[boilermaker]

You better still be hitting it hard!!!!!

I haven't been back long enough to comment on this. So I won't.

 

[Pylon]

Hey everybody....

Things are going well, though I have not been in the gym at all this week, and have taken the opportunity to eat whatever is lying around. Getting back to work tomorrow, will be in the gym at lunch. Having the bike out of service has really hurt my cardio plan. I may put together an at home evening workout similar to what I had used before from Cowpimp (and not too different from some of the work DOMS has been doing.)

Anyway, hope all is well with everyone else. I'll try to get caught up in the next couple of days...

 

[Burner02]

u getting fat like me, Py?

 

[Pylon]

Working on it, B...

Good news, I got the part located for my bike. Might be a week or 2, but still progress!

I should be back to a normal schedule next week. I am going to switch to Archie's outine, with a little tweaking. (It will be shared soon....)

 

[King Silverback]

Awesome news, Best Wishes my Friend!!!

 

[Double D]

Good news on the bike congrats.

 

[Brutus_G]

Thanks everyone...

We just got back home a couple of hours ago. Everyone is doing fine. The big brother is very excited. The parents are just tired.

My diet absolutely went to crap at the hospital. (No shock there. I was due for a cheat meal anyway, I guess.) I find it fascinating how little healthy food is served there, which would explain why so many nurses are out of shape. The really interesting thing is how low my energy level has been. Between the crap diet, crap bed, and lack of supps or exercise, I've been really dragging. Hope to get back on track now that we are home.

Ironic ,but true most dietitians are overweight with high BF%.

 

[Pylon]

OK, here is the setup Archie gave me: 2 Alternating routine, done on a M-W-F schedule

Routine A1 - Squats/Flat Bench/CG Presses
Routine B1 - Deads/Pullups/BB Curls

Routine A2 - Leg Presses/Incline Bench/Dips
Routine B2 - Bent Over Rows/CG Pulldowns/DB Curls

Here is what I am thinking. I've just tinkered a bit to add in some things I want to try or already really enjoy doing.


Routine A1 - OH Squats/Flat Bench/Dips/Hyperextensions
Routine B1 - Deads/Rev ham extension/Pullups/BB Curls

Routine A2 - Squats/Incline DB Bench/Skulls into CG Presses
Routine B2 - Bent Over Rows/CG Pulldowns/DB incline Curls/Saxon bends

Looking for thoughts on these changes. I dropped the leg press in favor of regular squats, which were missing after adding the OH squat to A1. I figure they are different enough to have them both in, especially given the emphasis on balance with the OHs, and poundage with the regulars. I thought they would be nice complements.

The rev ham extensions were in M&F this month, and I really want to try them. They use the same equipment as hyperextensions, but you are face down and your head is near the footplate, with your hips as the pivot point on the top.

Thoughts?

 

[King Silverback]

I like it, Alot!!! Very good substitutions and additions imo!!! If you find the 2 versions of squating are getting to ya, sub in the Leg presses until you feel better!!! Best Wishes to you on it my Friend!!!

 

[Pylon]

Yeah, I just really hate the leg press at my gym. It's the kind where the footplate swivels. I know the idea is that you have a flat surface through the ROM, but I just can't get used to the feel, you know?

Anyway, glad you approve of my tinkering!

 

[Bakerboy]

Looks good. What are you planning rep/ set wise/ Rest intervals?

On your A2 you could regular squat on one day and the next day do something unilateral (bulgarians, step ups, lunge, pistols etc.)

 

[Pylon]

Hadn't thought about the unilateral idea. I'll have to play with that a bit.

Reps - I'll probably stick with Archie's plan of 12 reps on uppers, 15 on lowers. I may go ahead with doing this as a circuit as well, depending on how they feel once I get into the plan.

 

[Andalite]

u have a PM

 

[Double D]

Good ideas there Py. In case you havent checked out what I am going to try to do. I got some unilateral things going on as well.

 

[Pylon]

What uni moves do you have slotted for legs? The most natural one I can think of would be lunges, which are my least favorite thing ever. Well, in the gym, anyway. I've also never really been a fan of split squats, but they might be a nice idea on this program.

 

[Brutus_G]

What uni moves do you have slotted for legs? The most natural one I can think of would be lunges, which are my least favorite thing ever. Well, in the gym, anyway. I've also never really been a fan of split squats, but they might be a nice idea on this program.

I hate lunges!

 

[Andalite]

pylon: u have a pm...stop ignoring me

 

[b_reed23]

hey Py! Don't be too hard on yourself...your diet will come around...just so long as your spending all that extra time with the new baby

 

[Pylon]

You're right, Billie, and I'm not sweating it at all. If anything, I'm kinda going overboard to clear some of this out of the house. (I picked up some fudge ice cream for the wife, which is good, but the fresh ginger ice cream is top notch. gotta finish that tonight!)

 

[boilermaker]

Hey Py! Lunges are brutal, from what I remember anyway . Any travel plans to Michigan?? Give me some notice and I'll hook us up with a pair of Wings tickets so you can see a real hockey team.

 

[Pylon]

Heya SteveO -

My job has changed (still the same company), and my travel is basically zero at this point. But if I get a chance to head north, I will let you know for sure!

 

[Andalite]

u have a pm...

 

[Double D]

So.......you had better not be going overboard. You were doing so well. Oh and as far as uni things, well there are bulgarian squats check those out. Along with single leg rdl's.

 

[Pylon]

Not too overboard, just the right amount....

And for lots of good reasons, I'm moving to a new journal. New plan, new goals, new digs, right?

Come on by....

 

[Brutus_G]

OK, here is the setup Archie gave me: 2 Alternating routine, done on a M-W-F schedule

Routine A1 - Squats/Flat Bench/CG Presses
Routine B1 - Deads/Pullups/BB Curls

Routine A2 - Leg Presses/Incline Bench/Dips
Routine B2 - Bent Over Rows/CG Pulldowns/DB Curls

Here is what I am thinking. I've just tinkered a bit to add in some things I want to try or already really enjoy doing.


Routine A1 - OH Squats/Flat Bench/Dips/Hyperextensions
Routine B1 - Deads/Rev ham extension/Pullups/BB Curls

Routine A2 - Squats/Incline DB Bench/Skulls into CG Presses
Routine B2 - Bent Over Rows/CG Pulldowns/DB incline Curls/Saxon bends

Looking for thoughts on these changes. I dropped the leg press in favor of regular squats, which were missing after adding the OH squat to A1. I figure they are different enough to have them both in, especially given the emphasis on balance with the OHs, and poundage with the regulars. I thought they would be nice complements.

The rev ham extensions were in M&F this month, and I really want to try them. They use the same equipment as hyperextensions, but you are face down and your head is near the footplate, with your hips as the pivot point on the top.

Thoughts?

I would do the hang cleans on the 2B days first exercise. If you feel strong try doing them on B1 days to. 3-6 sets of 1-6 reps is what i usualy do. Start off light and make sure your jumping.