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Week of November 4, 2012

Friday, November 09 – Transformations
Total Body :: 10.00 :: energy good


Warm-up with light leg extensions

Back Squats
190 (bw) x 8 x 5

GHR
bw x 5 x 8
~ GS ~
Dips
bw+25 x 3 x 8
~ GS ~
Neutral-grip Pull-ups
Bw+25 x 3 x 8

Cybex Standing Calf
220 x 6 x 25

HS Ground Jammer – weight per side
55 x 4 x 8

Thoughts
~ Haven’t squatted in a long time so am going to slowly work back up. One of the better lifters said my form looked good, and things felt good.
~ Despite what my chiropractor said, I tried GHRs. I don’t feel it in my back, but in my butt and hamstrings, so I think (think) I’m good to go there. Next time I’ll add a bit of weight.


Thursday, November 08 – Transformations
Cardio and Stuff :: 11.15 :: energy good


Medley of:
~ Battling Rope – to failure
~ 35lb Kettlebell Snatch Lx5 / Rx5
~ TRX Push-ups & Rows
~ TRX Abs work
Repeat 5 times
~ Another round of Rope
~ Elliptical


Wednesday, November 07 - Transformations
Showy Muscles :: 10.30 :: energy good


~ Shoulder Rotations
~ Face-pulls 155 x 5 x 12

Db Lateral Raise
25 x 5 x 10

Cable “Kelso” Shrug
125 x 3 x 15

HS Deadlift Shrugs – weight per side
135 x 5 x 10

Cybex Rotary Calf
180 x 5 x failure

Poundstone Curls – made it to 40

Triceps Pressdown – rope attachment
95 x 5 x 10

Triceps OH Extension
95 x 4 x 10
~ SS ~
Cable Hammer Curls – rope attachment
95 x 5 x 10

Finish
~ Wrist Rolls x 3
~ Hammer Work 3 x 10

Poundstones are a bit like 20-rep Breathing Squats in that after a while it becomes a mental thing.

Monday, November 05, Transformations
Total Body :: 10.30 :: energy good


Light Leg Extension for warm-up

Cybex Leg Press – plates per side
5 x 10 / 7 x 8, 8, 8
~ SS ~
Black Cybex Leg Curl
100 x 8, 8, 8

Black Cybex Leg Extension
120 x 8, 8, 8 / 100 x 10 / 80 x 12
~ SS ~
Calves on Cybex Leg Press – plates per side
5 x 5 x 25

Snatch Practice
75 x 5, 5, 5 / 85 x 5, 5

Pendlay Row
155 x 5, 5, 5, 5, 5
~ SS ~
HS Incline Press – weight per side
100 x 8, 8, 8

Thoughts
~ This really left me huffing
~ For how long can I blame wussy workouts on jet lag?

Week of October 28, 2012

Monday, Tuesday, Thursday
Travel and conference


Friday, November 02, 2012
Showy Muscles at Transformations :: 07.45 :: energy tired


~ Shoulder Rotations
~ Face-pull 155 x 5 x 12

Cybex Lateral Raise
70 x 3 x 12

Cable “Kelso” Shrug
100 x 15 / 120 x 12, 12, 12 / 140 x 8

BB Shrug
315 x 15, 15, 15 / 405 x 8, 8

Standing Cybex Calve Raise
Iso 80 x 15, 15, 15 / bi 215 x 28, 28

Cable Triceps Kickbacks
40 x 10, 10, 10
~ SS ~
Cable Hammer Curl – rope attachment
90 x 10, 10, 10

Thoughts
~ Dinner last night was a Muscle Milk while running through DFW
~ Pre-workout Brekkie was a Bomber Blend + almond milk shake
~ That wasn’t enough


Wednesday, Oct 31
Hotel Workout :: 15.45 :: energy tired


Most work done on some type of cable station.

~ Shoulder Rotation
~ Face-pull
~ Triceps Pressdown – rope attachment
~ Hammer Curl – rope attachment

Standing Db OHP
45 x 8, 8, 8

Leg Curl on some machine

Back to LiveJournal

After posting to IronOnLine most of this year I’m again coming back to LiveJournal for logging my workouts. I really don’t have anything to add to the discussion over at IOL, so this seems the better place to log my thoughts.

After a three week hiatus during vacation, I made it back to the gym. Seeing myself in vacation photos really made me aware of how much I need to work on the showy muscles – arms and calves. So I’ll devote at least one day a week to just the extremities. But first I have to go to a conference, so this workout will suffice until I get back late Thursday.

Sunday, October 28, 2012
Misc :: 09.00 :: energy good


Warm-up
~ Shoulder rotation
~ Shoulder dislocates

Workout
Db bi-lateral OHP
40 x 3 x 8

Db Side Lateral Raise
25 x 3 x 10

Cybex Cable Face-pull
155 x 5 x 10
~ SS ~
Dips
bw x 5 x 10

BB Shrug
315 x 3 x 15 / 405 x 8

HS Ground Jammer – weight per side
45 x 3 x 8
~ SS ~
Neutral-grip Pull-up
bw x 3 x 8

Triceps pressdown – rope attachment
90 x 3 x 10
~ SS ~
Hammer Curls – rope attachment
90 x 3 x 10 (too light)

Triceps overhead extension
90 x 3 x 12

Cable “Kelso” Row
120 x 12 / 130 x 10 / 140 x 8 / 120 x 12, 12

Week of December 25

Well, starting a little before the week of December 25.

Saturday, December 31, 2011
Warm-up: light pullovers, bw WGPU, 1 round of complex A

DL
40kg + 65lb / 5, 5
80kg + 65lb / 3, 3
80kg + 155lb / 2, 2
80kg + 205lb / 1
80kg + 225lb / 1
80kg + 65lb / 8

Pull-over
95 / 8, 8, 8

BB Shrug
405 / 10, 10, 10, 10
455 / 6, 6
~ SS ~
WGPU
Bw x 8
+25 / 5, 5, 5, 5
Bw x 8

Thoughts
Edmond Fire & Rescue dude was doing muscle ups ss w/ 1 arm snatch with a loaded bb. Very impressive.
DLs felt okay, except at the last single I felt a little twinge in my left knee. Otherwise, back and posterior chain felt strong.


Wednesday, December 28
Face-pulls
120/10
130/10
140/8, 8, 8

Standing Db OHP
35/2x(5, 5)
40/5, 5

Squats
195/8, 8, 8
205/8, 5

Pull-throughs
150/10, 10, 10, 10, 8

Pendlay Row
135/5x5

Thoughts
Where's the stamina? I was huffing and puffing by the rows.


Tuesday, December 27
1 hour Yoga


Saturday, December 24

Squats
195 / 5x8

GMs
135 / 5x5

Calves on Cybex Leg Press
5 plates/side / 5x20

Weighted WGPU
bw/8
+25 / 4x5
bw / 8

Wednesday, Dec 21, 2011

Total Body-ish

HS Incline Press (weight per side)
90 x 12
100 x 8
110 x 3, 3

Face-pull
120 x 5 x 10 with hold at top

Rack Pulls / Shrugs
225 x 1 pull / 15 shrugs
315 x 1 pull / 12 shrugs
455 x 5 singles

Cybex Leg Press
5 plates a side x 3 x 8

Tuesday - 1 hour Yoga

Catching Up

For a while I went back to just posting on IOL, but I again think I'll use this as my sole online recording of workouts.

Sunday, December 18, 2011 - DL Sunday

Giant Set
~ Standing OHP: 50 / 3x(2, 3, 5)
~ Pull-over: 85 / 3x(2, 3, 5)
~ WGPU: bw / 3x(2, 3, 5)

DL
95/8
145/8
225/5, 5, 5
295/3, 3
315/1

Pull-throughs
Stack/10, 10
~ SS ~
NGPU/10

Standing Cybex Calf
180/6x20

Thursday, December 15 - Squats

Giant Set
~ WGPU/8, 8, 8
~ GHR/8, 8, 8
~ Dip/10, 10, 10

Squat
185/5x8

This worked out better than the last workout. Stamina wasn’t great, but it was there. I’m wondering, though, if I do indeed have exercise-induced asthma.

Saturday, September 10, 2011

Squat Re-set, Week 4 Day 2

Continuing the squat re-set prior to starting the MMS. This’ll be it before the trip to Massachusetts.

Goblet Squat
85 x 8, 8, 8
~ SS ~
Standing OHP
30 x 6 / 35 x 6 / 40 x 6

Cybex Seated Rotary Calf
205 x 16 / 180 x 20 / 135 x 25

WGPU ss Dip
bw x 6, 6, 6

Analysis
~ MMS is going to challenge my endurance
~ MVP-symptoms kicked in half way through the squats
~ slight headache started towards the end

Friday, Sept 2, 2011

Squat Re-set resumes. First workout of week 3 of Dan John's squat re-set routine.

Goblet squats
15…85 in sets of 5

Cybex Seated Cable OHP
130 x 5 x 5

Batwings
35 x 5 x 5 for 5 sec hold

WGPU ~ ss ~ Dips
bw x 3 x 5

Week of August 28

I haven't worked out since Friday, August 26, when I did my Dan John squat routine - last workout of the second week for the squat re-set. No motivation. No drive. I did do the squat routine, the goblet squats, for the first two weeks as prescribed. I just took a week off while commuting Chickasha and postponed the start of the third week.

Week of August 14, 2011

I’m going to try Daniel John’s six week “Mass Made Simple” after I get back from Littleton in mid-September. But, between now and then I’m going to do his six week squat primer. While I’m not new to squats I’ve never thought I was good at them. This will be a chance to reset some bad habits. I’ll also use it as a chance to lean out a bit ‘cause I fear that with my low T the mass made simple will all just go to my waist. I’m not hopeful.

So, this week and next I’ll be doing goblet squats with light weights 5 days a week. I’ll also do some lighter push / pull / extremities / and some cardio. What I’ve learned so far is that bat wings don’t require much weight and that the ground at the park is like concrete. I’ve also learned that I need to work on flexibility, still, and get deeper into the hole.

On another note, the following exchange took place on Monday. I included it on my displacedtexan page but thought to repeat it here.

"She said you were a weightlifter” said the lady at the furniture store, with undisguised doubt in her eye.

Jeannette bought a sturdy end table at a consignment furniture shop near us, a table heavy enough that the Wee Beasties couldn’t knock it over while zooming. It’s not exactly attractive, and it looks like something one might find in one’s grandparents’ den. But, it is sturdy and blocky. It also wouldn’t fit in my wife's sedan. She told the shopkeeper I’d be by during lunch to pick it up – I actually made good use of my SUV – apparently also telling the nice lady I could manage the table since I was a weightlifter. I went to the store and was greeted with the above statement of concern. “It’s very heavy” she added. I told her I was parked by the door and assured her I could probably manage, politely but through gritted teeth refusing her offer of the dolly.

I guess maybe, like Chatty Charlie once said, I am stronger than I look, which apparently isn’t saying much!