Wolf's Journal

[Rocco32]

Hey, looks like you "first attempt at a journal" is going well! Looks like your doing great here man. And the weights your throwing around is impressive to, don't down that! So your doing P/RR/S huh? Great program eh? Anyway, just read your journal and wanted to give you a thumbs up, looks like your doing awesome. Take those pics though and get them up! Helps alot with determining progress

 

[TheWolf]

Thanks for the kind works Rock and for taking my journal to page 2! I've been real happy with the P/RR/S routine, although I haven't done the "S" yet. I'm seeing progress in the weights I'm moving and, I actually got a compliment on my form Monday night by a guy who seems (and looks) pretty knowledgeable.

Well, I'm out. Hope to post tonight's workout and maybe a pic or 2 later tonight tomorrow.

 

[Rocco32]

Hey, no problem! It's always great to get compliments in the gym!! Congrats, and looking forward to tonights w/o and pics!

 

[TheWolf]

Wednesday 09/01/04
Leg Extension (Cybex) 3x8-10 =>12.5 (10,10,9)
Hack Squat 3x10-12 =>90 lbs (12,12,10)
Leg Press 3x12-15 =>320lbs (13,12,13)
Seated Leg Curl (Cybex) 3x6-8 => 18 1/2 (8,8,7) Barely got 7 in the last set
Stiff legged Dead lift 3x8-10 =>155lbs (10,10,10)
Single Leg Curl (Cybex) 2x10-12 =>8 1/2 (9,9)
Seated Calf Raise 3X8-10 =>100lbs (10,10,10)

Just got back from the gym, 9:45 p.m. Overall, pretty good workout. Still bumbed about the hack squat weight, hope to see that go up in the very near future. Felt good about the leg press weight, up 10 lbs from last workout. I am hanging in there with the SLDLs. I found a site somewhere that claims if you put the tips of both feet on 25 lb plates you will isolate your hams when doing the stiffies. I have to agree. I really felt it for the first time. Give it a read and see what you think.
Here's the link => http://www.theallineed.com/ad-health-6/health-042.htm

Well that's it for tonight.

 

[BritChick]

I am hanging in there with the SLDLs. I found a site somewhere that claims if you put the tips of both feet on 25 lb plates you will isolate your hams when doing the stiffies. I have to agree. I really felt it for the first time. Give it a read and see what you think.
Here's the link => http://www.theallineed.com/ad-health-6/health-042.htm

Cool... thanks for the info I'm gonna give this a go.

 

[Rocco32]

IMO that's good for Hack Squat. Hack's are harder than regular squats for me. I say good job!

 

[TheWolf]

Allergy Season is here for me...grrrrr...sniff...sniff

Thanks for trying to make me feel good about my sorry hack squat Rock.

Here was today's workout

Friday 09/03/04

CG weighted Chin 3x6-8 =>Just body weight 8,6,5 God I hate these!!!!
WG Cable row (Cybex) 3x8-10 =>Plate# 14 (10,10,8)
Dumbbell row 3x10-12 =>55lbs (12,11,11) I was supposed to do 60lbs, screwed up, next time I'll go them
Pull-over 3x12-15 =>45 (15,15,13)
Row Machine 3X10 => 90lbs (10,10,10)
Pull down (Cybex) 3X8-10 => Plate #10 (10,10,10)

Despite a allergy generated, brain bleeding, eye bulging headache, I went to the gym anyway. Not a bad work, more rest between sets to allow my left eye to settle back into the socket. I had this headache all day, just can't shake it. I was out of my Allegra and my head was like a block of concrete. Swung my the drug store on the way home and picked up a new RX. Hopefully, I'll be cool for the weekend.

I am also having a problem with my right elbow. Pull ups, pull downs, any type of curling motion kills. I used to play a lot of baseball, I never had any arm problems before. If I hold my elbow at a 90 degree angle, flex and extend my arm straight, it cracks and I feel some sort of relief, but not for long. It's to the point where I have to have it looked at. At first I thought tendinitis, but the fact that it makes that cracking noise has me baffled. Time will tell, an probably x-rays or MRIs will tell to....

That's about it for me. Hope everyone has a safe holiday weekend.

 

[Rocco32]

Pitiful Hack? Have you looked at my journal?!? Or are you insulting me too?!?

Go to a sports doctor! Any other Dr will just say use anti-inflammatorys, ice and don't lift weights! Hope it's alright.

 

[TheWolf]

Here's my first attempt at posting a picture. I wasn't able to paste the picture right in, so it's an attachment.
So I'm 6'-0" actually 5'-11 15/16" and around 202lbs. Right now I'm just looking to put on some size. Legs need work, but I'm working on them. From the looks of this picture my traps need work too. O.K. I need work all around I guess.

 

[TheWolf]

Missed your post Rock, not bashing your hack man. I just thought mine seemed weak.

 

[Rocco32]

Missed your post Rock, not bashing your hack man. I just thought mine seemed weak.

I'm just giving you a hard time buddy! But really, your hack is not that sorry and it'll shoot up quickly. Nice pic. You have some good definition already. What are you wanting to bulk up to?

 

[TheWolf]

Hey Rock,
I'm thinking 210 - 215 or so, it depends on how fast I gain and what I'm gaining. I haven't ever been north of 205 in my life. And that was mostly fat, back then. I've never really stuck with working out before and was never really into my diet ever. So I thought I'd try a bulk (as clean as I can) and then cut and see how it goes. I guess one good sign is I'm up around 7 pounds so far and my pants still fit! I guess some of that weight can be water from the creatine.

The folks on this site are great. You get some who really know what they're talking about and some who just make you laugh. But it's nice to see people going through the same things you are, you know, sticking to a diet, staying motivated, stuff like that.

Thanks for checking in again. Take care. Have a safe weekend.

 

[fantasma62]

Hey wolfman,


Not much to say here. I havent been reading your journal much lately for obviious reasons....
I will catch up with you later. I just wanted to shoot by and say hi

 

[TheWolf]

Didn't workout yesterday due to the holiday, gym closed. This week will be a power week. Hope to hit the gym tonight and post my results. The long holiday weekend killed my diet, but I had fun, and now I'm ready to get back into it.

Hope everyone had a nice weekend.

 

[TheWolf]

Well I was all set to get back in to the gym and start a power week. Started with dumbbell presses. Did a quick warm up, then grabbed the 80 pounders. I banged out a set of 6 with no problem. Second set, stalled a little at #5 but was able to force out the 6th. The third set, #4 was tough, but I got it and went for 5. I got to about 1/2 way, breathing out, but ran out of breath. I guess I held what little breath I had left and felt an instant head ache come over me. Right behind my left eye. That ended my workout. I went home and laid down.

So needless to say I am depressed, and a little worried. I'll give my Dr. a call later and see what he has to say.

I found a similar post, seems like some sort of scan may be in my future.
http://www.ironmagazineforums.com/showthread.php?t=34995
http://www.ironmagazineforums.com/showthread.php?t=10759

I wanted to get that last rep out. I was focused on my breathing, but I just ran out, held it a little and BANG instant headache. I am so disgusted, I just want to go eat a 1/2 gallon of ice-cream, double fudge brownie.

 

[TheWolf]

Well, I played phone tag with my Dr's office all day. My headache got a little better this evening so I went to the gym.
3X4-6
Dumbbell press => 75lbs 6,6,6
Incline Bench Press => 175lbs 6,8,8
Weighted Dips => +25lbs 6,7,7
Military press (standing) =>95lbs 6,6,6
Upright Row => 180lbs 7,7,7
Cheat Lateral => 35lb 7,8,7

I was pretty disgusted with last nights workout. My head was feeling a little better so I decided to hit the gym. I picked up where I left off last night when I got my headache. I just backed off on the flat DB bench. I was able to get 3 sets of 6 off with not too much trouble. My headache came back a little so this workout wasn't too intense, but I got it in. I guess it was better than sitting at home.

I may try to get legs in tomorrow if the kids soccer practice gets rained out.

Today's Diet
Meal 1
Cup of oatmeal
Protein shake
2 hard boiled eggs
L-Glutamine

Meal 2
1/2 Cup Cottage Cheese
Slice of Wheat Bread

Meal 3
Ham and swiss on wheat
Cottage Cheese
3 hard boiled eggs

Meal 4
Ham and swiss on wheat

Workout
Creatine right after workout
Whey shake about 30 min after workout

Meal 5
About one hour after workout
4 egg omelet
2 slices of whole wheat toast
1 cup of oatmeal

Meal 6
1 cup cottage cheese

 

[TheWolf]

Since I had the severe headache on Tuesday, I went to see my Dr. He did some tests in the office. My grandmother died from a ruptured aneurysm, once I told him that he sent me for an MRI and an MRA. That was Thursday. So I waited around all day Thursday, with no word. I just found out today that everything came back O.K. no aneurysm!!!! Maybe just a quick rise in my BP during the workout or improper breathing gave me the headache. Of course, now I feel like a wuss going to the Dr about it, but when it happened, I thought I was going to croak right there on the bench...for real!!

It is really a big relief, I was a little worried and depressed. I thought I may have to give up heavy lifting or lifting in general. So tonight I'm going back to the gym and try to salvage this week.

 

[Rocco32]

Hey, that sucks with the headache. I think it's your breathing though, used to happen to me sometimes too. Take it easy for awhile and then hit it hard again and focus on your breathing and not locking your whole body when lifting heavy!

 

[TheWolf]

Little depressed with my head problem. Tuesday, the 7th I had the headache issue, brain scan on Thursday. Friday, still had a little headache, but found out that I didn't have a tumor or aneurysm. Sunday, went to the gym just to do a light arm workout. I started warming up with bb curls, friggin headache started again, not bad but it was there. I just worked through it and it was a decent arm workout, good pump felt good.

Monday I was done feeling sorry for myself, so off to the gym. (Plus I didn't have a headache )


MONDAY 3X4-6 9/13/2004
Dumbbell press => 225lb (6,6,5) Then added 10lbs for 1 rep each until I hit 265. Then 275 buried me. I just wanted to see how far I could go.
Incline Bench Press => 50 lbs DB (6,6,6) need to move up to the 55s
Weighted Dips => 25lb (6,6,6) will add 5 or 10lbs next time
Arnolds => 35lb DBs (7,7,7)
Upright Row => 115lb BB I normally use the cables. I liked the BB for a change of pace.
Cheat Lateral =>35 (7,7,7) Need to move to the 40s

I was very focused on my breathing, more so than ever, and had NO problems with headaches. Very relieved. Today was an off day, my arms are a little sore from Sunday, chest it a little sore from Monday. Looking forward to legs tomorrow.


Gotta stay motivated and keep updating my journal. I was a little down for a while, but I seem to be back on track and feeling good.

 

[Rocco32]

Great news on the headache being gone!

 

[TheWolf]

Thanks RocK. Sounds like you've been hit with a headache too. Hope you're feeling better.

Do you know other folks with the same problem? I thought I was going to die from my headache. Sounds like 3 or 4 people on this board have had self induced headaches too.

 

[Rocco32]

Yeah, Gary has a headache too but he thinks it might just be allergies. Those headaches are the worse though!

 

[TheWolf]

WEDNESDAY 9/15/2004

Leg Press => 380 lbs (8,8,8)
Leg Extension (Cybex) => 13.5 (7,7,7)
Seated Leg Curl (Cybex) => 19 (7,6,6)
Stiff legged Dead lift => 185 lbs
Calf raises seated => 130 lbs (8,8,8)
Calf raises (straight leg) => #15 (10,10,10)
Squats => 155 (5,5,5) Light I know but I was burnt out.

They gym was unusually busy tonight. I was unable to squat right off the bat, so I started with the leg press. A rack opened up at the end of my workout so I finished off with light squats. The ole legs were wobbling, but I got through it. I'm really feeling more comfortable with the SLDLs. Hope to move up in weight on those.

I usually take my routine with me to the gym, but today I didn't bring it. I forgot if I had to to 4-6 or 6-8 reps so I was shooting for 6-8 with everything. For the power week I should have shot for 4-6, so in all, my weights could have been higher, but I felt it was a good workout all in all. I had a tough time walking to my car.

Another day with out a headache....good deal.


Diet today

Meal 1
Cup Oatmeal, 4 egg omelet, milk
Meal 2
Turkey, swiss on whole wheat, 1/2 cup cottage cheese
Meal 3
Chicken breast, sweet potato, cottage cheese
Meal 4
Whey shake
Meal 5
Pork chop, sweet potato, asparagus, green beans

Workout 8:00 p.m. Creatine, whey shake

Meal 6
1/2 cup Cottage Cheese, 1 cup oatmeal.

 

[TheWolf]

My legs are killing me from Wednesday's workout.
I'll be hitting the back tonight

Rack Dead lift
Bent Row
Weighted Chin
CG Seated Row (cable)
Might throw in some DB rows and or pull downs.

My diet is a mess today. I left my cooler at home!!! There isn't much to eat here at the cafeteria. Hamburgers, steak and cheese hoagies, freedom fries. I have some whey under my desk, so I may be shake'n it more the normal. I should hide a can of chicken or tuna under there too.

Hope to post my numbers later tonight.

 

[fantasma62]

My legs are killing me from Wednesday's workout.
I'll be hitting the back tonight

Rack Dead lift
Bent Row
Weighted Chin
CG Seated Row (cable)
Might throw in some DB rows and or pull downs.

My diet is a mess today. I left my cooler at home!!! There isn't much to eat here at the cafeteria. Hamburgers, steak and cheese hoagies, freedom fries. I have some whey under my desk, so I may be shake'n it more the normal. I should hide a can of chicken or tuna under there too.

Hope to post my numbers later tonight.

Hey Wolf, sounds like a hell of a workout. I am looking forward to being here in your journal a little more as soon as I have solved some issues (hurricanes, hurricanes, hurricanes)

 

[TheWolf]

Hey Tony,
Thanks for stopping in.
I can't imagine what you and you're family are going through. Now there's another one brewing down there! Hang in there man.

 

[Rocco32]

Everything going well Wolf?

 

[TheWolf]

Hey Rock,
Everything is going fine. Just tied up with work and stuff, haven't been around to update the old journal. PA's been getting pounded with rain from that damn Ivan. No high winds but plenty of flooding.

How's your brain been feeling? Hope you're doing OK.

Well, here's my last two WOs

FRIDAY
3X4-6 9/17/2004
Rack Dead lift => 135,185, 225, 245, 265, 275 all 6xs
Bent Row => [135, 155, 165, 175 (6x)], 185 (4x) Left elbow pain, no big deal.
Weighted Chin => 5,4,4 Just body weight, god I hate these!
CG Seated Row (Cybex) => Plate #15 (6,6,6)

My rack deads are moving up, bent rows are feeling better and moving up too. I just can't get my pull or chin up numbers to move. Maybe doing them after the rack deads and bent rows may be holding me back.


SATURDAY
3X4-6 9/18/2004
Barbell Curl => 85 lbs (6x) 95 lbs (4x) 85 lbs (6x)
Preacher Curl => EZ Curl bar + 60 lbs (5,4,5)
Hammer Curl DB => 45lbs (6,6,6)
CG Bench Press => [185, 195, 205 (6x)] 215 (4x) Smith Machine
Skull Crushers => EZ Curl +60 lbs (6,6,6)
Single Arm Dumbbell Extensions => 35 lbs (6,6,6)

Well, it's late. That's all for tonight.

 

[Rocco32]

Hey Wolf, my "brain" is doing fine, LOL! Looks like good workouts. Especially that row, awesome job! Don't sweat the weighted chins, it will go up. But you probably are pre-fatigued with the rows and racked deads beforehand. And great CG Bench Press! Doing great man!

 

[TheWolf]

Man Rock, you're one early rising mo-fo, 6:00 a.m on a Sunday!!!

Thanks for the kind words again. This is by far the longest I've ever stuck with working out in my life. I have this board and members like you to thank. Going to the gym in not a bother this time around. I'm actually enjoying it and when I miss a day I get pissed and try to make it up as soon a possible. I just need to dial in my diet better. Some days are good and some days I slack and don't plan ahead and get all screwed up.

Again thanks for checking up on me. I'm gonna go check out your journal and see what you're up to.

Take care.