Happy Palm Sunday to all you single guys, and a few of you married guys, out there...lol.
The past week has been extremely busy for me both work and personally. I have been training but have had no time to blog. I have really done my best to hold the course and work hard, but unfortunately some of the sessions were not what I had in mind. It was a lot to juggle. The big thing is that SOMETHING got done, which is better than nothing.
Hopefully sanity returns this week and we can be on a more normal training, and blogging, schedule.
Sunday, April 17, 2011
Friday, April 8, 2011
Legs tonight..
A good chest night the other night, just didn't get to log it and we're not going back - all about forward focus now.
Nice to put in a proper leg day for once. They've been short-changed way too much and it showed tonight. That's okay, as I'll go on to explain when I'm done with the log. First the goods:
Front Squats on the Smith:
*decided to try starting off differently tonight...
wu
90 (plates) x 8 x 5
*really felt my quads firing off here...even with such light weight by comparison (I have done more).
3 sets of hanging leg raises between to let my back calm down (oddly enough...lol)
Back Squats, sumo stance, paused 1 sec at the bottom:
135 x 5 x 5
2 sets of decline sit ups, followed by some hip and groin work.
That's it. I don't do a ton of stuff - hit the essentials and get out.
Now, for the "more explanation"
- 4 months to go to Carlisle and All-Truck. I really want to, and need to, drop BF% between now and then (I need it down for general wellness, in all honesty). This is a big goal of mine so it's time to really get serious. Driving home I thought "man, this is almost like the final cut for a BB competition, but I'm way fatter than those guys and won't be that lean..."...lol.
- One of my key goals now - DON'T GET HURT!!! Can't train if injured, so that's got to be considered. I'll push myself, but going to closely watch my limits to keep the injury bug at bay.
- My conditioning sucks, in a word. I was so totally gassed after this set tonight (legs gas me out anyhow but this was bad...). I need to start putting in a little bit of cardio to make sure I'm getting my conditioning where it used to be.
- The big thing is to reign in the diet. I am getting loose again, and that can't be. So when I'm ready to chew my arm off, remind me I have fish in the freezer.
OK, I'm done ranting - I'm out.
Nice to put in a proper leg day for once. They've been short-changed way too much and it showed tonight. That's okay, as I'll go on to explain when I'm done with the log. First the goods:
Front Squats on the Smith:
*decided to try starting off differently tonight...
wu
90 (plates) x 8 x 5
*really felt my quads firing off here...even with such light weight by comparison (I have done more).
3 sets of hanging leg raises between to let my back calm down (oddly enough...lol)
Back Squats, sumo stance, paused 1 sec at the bottom:
135 x 5 x 5
2 sets of decline sit ups, followed by some hip and groin work.
That's it. I don't do a ton of stuff - hit the essentials and get out.
Now, for the "more explanation"
- 4 months to go to Carlisle and All-Truck. I really want to, and need to, drop BF% between now and then (I need it down for general wellness, in all honesty). This is a big goal of mine so it's time to really get serious. Driving home I thought "man, this is almost like the final cut for a BB competition, but I'm way fatter than those guys and won't be that lean..."...lol.
- One of my key goals now - DON'T GET HURT!!! Can't train if injured, so that's got to be considered. I'll push myself, but going to closely watch my limits to keep the injury bug at bay.
- My conditioning sucks, in a word. I was so totally gassed after this set tonight (legs gas me out anyhow but this was bad...). I need to start putting in a little bit of cardio to make sure I'm getting my conditioning where it used to be.
- The big thing is to reign in the diet. I am getting loose again, and that can't be. So when I'm ready to chew my arm off, remind me I have fish in the freezer.
OK, I'm done ranting - I'm out.
Tuesday, April 5, 2011
Back n' Bis from yesterday.
Back/Bis
*going to alternate deadlift weeks to help preserve back health. I seem to get into trouble when I do them every week.
BB Rows:
wu
135 x 8 x 1
225 x 5 x 5
Seated Back Extension machine:
100 x 10 x 3
Lat Pulldowns:
150 x 8 x 3
Low Cable Rows:
190 x 3 x 6
High Wide Grip Cable Rows:
80 x 3 x 8
Rack Curlz:
85 x 8 x 3
Preacher DB Curls - slow mo:
20 x 12 x 2
Done. All in all a good night. I need to be careful to not re-aggravate my back injury, so I think an every other week deadlift arrangement will help. This way I don't neglect the lift, but I also don't do it so frequently that I open myself up to injury from getting tempted to throw more weight on too quick. That's usually what gets me - I fail to leave my ego at the door sometimes.
*going to alternate deadlift weeks to help preserve back health. I seem to get into trouble when I do them every week.
BB Rows:
wu
135 x 8 x 1
225 x 5 x 5
Seated Back Extension machine:
100 x 10 x 3
Lat Pulldowns:
150 x 8 x 3
Low Cable Rows:
190 x 3 x 6
High Wide Grip Cable Rows:
80 x 3 x 8
Rack Curlz:
85 x 8 x 3
Preacher DB Curls - slow mo:
20 x 12 x 2
Done. All in all a good night. I need to be careful to not re-aggravate my back injury, so I think an every other week deadlift arrangement will help. This way I don't neglect the lift, but I also don't do it so frequently that I open myself up to injury from getting tempted to throw more weight on too quick. That's usually what gets me - I fail to leave my ego at the door sometimes.
Sunday, April 3, 2011
Update...
Been very busy - in three words.
Work has been insane this past week, and I've had a few other personal matters to tend to. I only got in one day last week, which is a bit embarrassing to me. For all the drive and determination to change things around, that's not how it gets done.
This is a new week though. Only one person can control what happens, and that's me. Hopefully it's back to work and back to it hard.
I do say one thing - did a heck of a job eating last week. Aside from one particular meal, everything went exactly according to plans.
More updates to follow this week.
Work has been insane this past week, and I've had a few other personal matters to tend to. I only got in one day last week, which is a bit embarrassing to me. For all the drive and determination to change things around, that's not how it gets done.
This is a new week though. Only one person can control what happens, and that's me. Hopefully it's back to work and back to it hard.
I do say one thing - did a heck of a job eating last week. Aside from one particular meal, everything went exactly according to plans.
More updates to follow this week.
Wednesday, March 23, 2011
Chest and Tris
Killing it tonight - told the plates to have some Fruity Pebbles, those yabba-dabba b!tches.
Bench:
wu
185 x 2 x 1
215 x 3 x 5
*interrupted by some fat woman, sent over by the trainer, to ask me if I needed a spot...
215 x 5 x 1 cuz I was over the top p!ssed.
Incline (Smith):
150 (I think? ) in plates x 5 x 6
*...I was still in a rage.
Dips:
bw-20 x 6 x 4
Giant Set to finish - had to get the aggression out before I left:
Tri Pressdowns (Straight Bar) / Cable Lat Raises / Overhead Tri Rope Ext
70 x 2 x 10 / 20 x 2 x 12 / Stack (50) x 2 x 15
Out.
Never interrupt me when I'm ready to lift. Bad move on the trainer's part thinking he was joking around with me. He'll get a whooping the next time I hit the gym. Inexcusable. Getting angry helped the rest of my night and I hit everything strong yet methodical...not out of control.
Bench:
wu
185 x 2 x 1
215 x 3 x 5
*interrupted by some fat woman, sent over by the trainer, to ask me if I needed a spot...
215 x 5 x 1 cuz I was over the top p!ssed.
Incline (Smith):
150 (I think? ) in plates x 5 x 6
*...I was still in a rage.
Dips:
bw-20 x 6 x 4
Giant Set to finish - had to get the aggression out before I left:
Tri Pressdowns (Straight Bar) / Cable Lat Raises / Overhead Tri Rope Ext
70 x 2 x 10 / 20 x 2 x 12 / Stack (50) x 2 x 15
Out.
Never interrupt me when I'm ready to lift. Bad move on the trainer's part thinking he was joking around with me. He'll get a whooping the next time I hit the gym. Inexcusable. Getting angry helped the rest of my night and I hit everything strong yet methodical...not out of control.
Tuesday, March 22, 2011
Back and Bis from yesterday...
Yeah...yesterday's workout. Forgot all about logging it here.
Back/Bis:
Deads:
wu
225 x 2
285 x 1 x 6
285 x 0.975 x 1
*Grip let me down on the last set. Almost locked it out but had to set it down. Hands were sweating, which leads me to believe chalk might have been a good assistant. I have pulled in the 400's before, but my back isn't up to that right at the moment. I try to not use straps for these kinds of weights so that my forearm/grip strength isn't compromised.
I will use straps for the remaining lifts though, because I want the target muscles to wear out before my grip does.
BB Rows:
195 x 8 x 4
Lat Pulls:
150 x 8 x 3
Seated Wide Grip Row, chest high:
*A guy I chat with on another board does these and I thought I'd give it a go as a variation. I found weaknesses, as I was really squeezing to get reps even with low weight. I'll be using these a bit more frequently to help correct those weaknesses.
70 x 10 x 3
"Navy Seal Special" Curl pyramid:
*Check out Kevin Levrone's blog - some dude Roger, who's a retired Navy Seal in his 60's, does these with an empty bar. Talk about burn. Goes 1, 1-2, 1-2-3, 1-2-3-4, etc...up to 1-10.
1 set of 1 up to 1-10, empty bar.
That was it. Warm as hell in the gym tonight...phew. Early warm spell here combined with people who aren't sure how to use the heating system properly...lol.
Back/Bis:
Deads:
wu
225 x 2
285 x 1 x 6
285 x 0.975 x 1
*Grip let me down on the last set. Almost locked it out but had to set it down. Hands were sweating, which leads me to believe chalk might have been a good assistant. I have pulled in the 400's before, but my back isn't up to that right at the moment. I try to not use straps for these kinds of weights so that my forearm/grip strength isn't compromised.
I will use straps for the remaining lifts though, because I want the target muscles to wear out before my grip does.
BB Rows:
195 x 8 x 4
Lat Pulls:
150 x 8 x 3
Seated Wide Grip Row, chest high:
*A guy I chat with on another board does these and I thought I'd give it a go as a variation. I found weaknesses, as I was really squeezing to get reps even with low weight. I'll be using these a bit more frequently to help correct those weaknesses.
70 x 10 x 3
"Navy Seal Special" Curl pyramid:
*Check out Kevin Levrone's blog - some dude Roger, who's a retired Navy Seal in his 60's, does these with an empty bar. Talk about burn. Goes 1, 1-2, 1-2-3, 1-2-3-4, etc...up to 1-10.
1 set of 1 up to 1-10, empty bar.
That was it. Warm as hell in the gym tonight...phew. Early warm spell here combined with people who aren't sure how to use the heating system properly...lol.
Sunday, March 20, 2011
Lack of Updates?
Sorry for the lack of updates over the past couple days. Between work and some other traveling, just haven't gotten here.
Got some more truck goodies this weekend, so soon we'll be updating what's all going on there and talking about the future plans. Getting cued up to hit it strong this week in the gym too.
As a side note, I'll be adding a little cardio in just to help my conditioning a little. I don't believe in cardio as an exclusive fat-loss tool; that comes from eating and lifting right. But I'll take a little benefit from it in that regard but I'm looking for the conditioning benefit mainly.
Got some more truck goodies this weekend, so soon we'll be updating what's all going on there and talking about the future plans. Getting cued up to hit it strong this week in the gym too.
As a side note, I'll be adding a little cardio in just to help my conditioning a little. I don't believe in cardio as an exclusive fat-loss tool; that comes from eating and lifting right. But I'll take a little benefit from it in that regard but I'm looking for the conditioning benefit mainly.
Subscribe to:
Posts (Atom)