Someday's Road to the New Englands

[Mr. Someday]

Time to **** can the other thread and start fresh. Its prep time for the New Englands for both of us....finally!!

[justtryn]

Steve, I like your thread title... and all I can say about it is, you poor, poor man! (Remember, I'm married too. I know what they can be like!!) :D (Mark hits the floor before either his, or Steve's Mrs. see's this)

[Mr. Someday]

We did legs tonight. Mrs. being the crazy woman she is still did her hour of cardio this morning. Amazes me she can keep beating the log book on legs even after an hour of am cardio. I'm a wuss....couldn't do it.

So here is her weights first and then mine......

DC Calves (5 second negative with a 15 second stretch at the bottom....these get to be brutal).

90# *12 (Shelli stays light on these as Dante does not have women going heavy on this movement...her calves are already great anyhow)
540#*8 for me

Leg Curls (Rest-Paused)

90# 5/4/3 followed by 10 short "statics"(about a two inch curl....really smokes them at the end)
195# 7/5/3

Smith Squats
Shelli 215# *10 / 175# *20 for the widowmaker
Me 500# *6 / 335#*18 for the widowmaker (failed here even though I had the leg strength, had to wrap on these as my knee was killing me and the bottom half of my legs was going numb from having the circulation cut off!!)

Then we did our stretches for quads and hammies and took off.

I'll let Shelli post about her prep as she started on Monday, which was 18 weeks out. Mine starts at 16 weeks out, even though I'm reigning in the sloppy calories for a couple of weeks and getting back on my normal cardio schedule as the Holidays are over with.

[Mr. Someday]

Hey Mark - didn't realize you were a BSU fan. That had to be one of the best games I have ever seen and I stayed up until 1 am to watch every last minute of it!! Only game I've seen that I could say was better was the BC/Miami game in 1984 when Doug Flutie's Hail Mary pass won the game with no time left on the clock (I believe it was 47-45 final score). Anyone who missed that BSU game missed the game of the decade!!

[Hibiscus09]

I saw that game. It was fantastic! :)


Mr. Someday's I have to listen to a dieting Mrs. Someday for 18 weeks thread

Lucky you!! And don't forget it!!! :D

Good luck to both of you! Nice job on the workout.

[justtryn]

Hey Mark - didn't realize you were a BSU fan. That had to be one of the best games I have ever seen and I stayed up until 1 am to watch every last minute of it!! Only game I've seen that I could say was better was the BC/Miami game in 1984 when Doug Flutie's Hail Mary pass won the game with no time left on the clock (I believe it was 47-45 final score). Anyone who missed that BSU game missed the game of the decade!!
Yep - I'm an alum... and still live here. Got to three home games this year. Hope the budget allows for season tix this next year. And yes... it was an AWESOME game. :D

[someday]

I saw that game. It was fantastic! :)



Lucky you!! And don't forget it!!! :D

Good luck to both of you! Nice job on the workout.

i thought the title should have been....how many times can mr. s can use the excuse "i'm tired" on mrs. s before the new englands?! :D

[Hibiscus09]

i thought the title should have been....how many times can mr. s can use the excuse "i'm tired" on mrs. s before the new englands?! :D

I'm sure he never says that if you're willing. :D

[justtryn]

i thought the title should have been....how many times can mr. s can use the excuse "i'm tired" on mrs. s before the new englands?! :D
LOL!! :D

[justtryn]

Hey Someday... question for you. Under your avitar you have "diet soda addict." Just out of curiosity, how much do you drink when training, and how do you balance it with water intake. I have to admit... I'm an addict too!

[someday]

i always get in at least 3/4 - 1 gallon of water (actually crystal light or coffee), but i also have about 6 cans of diet soda a day.

[Original Poster]

The both of you, I am sure will both do fantastic in your comps.

BTW Shelli,
I would have never thought Steve was an "I am tired honey" kind of guy. ROFLMAO ! ;)


Steve,
Don't worry, none of us really believe her. :)

[Mark1T]

Subscribed. Hardcore leg workout.

[justtryn]

i always get in at least 3/4 - 1 gallon of water (actually crystal light or coffee), but i also have about 6 cans of diet soda a day.
That's good to know... now I don't feel so bad about MY 6 pack of soda!

[ChocoChick]

Love the thread title! Look forward to reading your workouts. :)

[Mr. Someday]

Long one tonight and this was 3 days straight, which I despise...almost impossible to do on DC. Only time I find it doable is when legs is in the middle of the two upper body workouts, which describes the past 3 days. I knew it was coming, so I ate extra these past few days to compensate.

Chest, delts, tris.

Chest - Flat Hammer Strength Press Rest-Paused
55#/side for Someday 8/5/4, 160#/side 6/5/3 for me

Chest "widowmaker" - Pec Dec
25# * 16, 197.5# * 11 (Someday definitely has some shoulder/pec issue going on here as the differences in our weights are way off from everything else we do...hell...my 9 yr old could do that weight! lol)

Shoulders - Behind-the-Neck Cybex Press
- for these, we use a Cybex shoulder press, but sit facing the seat, so the handles are actually slightly behind your shoulders. We do this because Dante wanted me to go to all B-T-N movements for shoulders to bring them up. Apparently it is working because one of the guys in the gym who is also doing the New Englands commented that my shoulders have really exploded lately. Anyhow...the weights....

65# 8/5/4 RP 160# 8/5/4 RP

Someday also did a straight set of upright rows (40# for 24 reps). I have dropped doing widow for shoulders as they are in good shape now.

Than we did our chest and shoulder stretches before heading over to the Smith to do close grip presses....

115# 6/5/5 225# 9/6/5

We also do a "widowmaker" set for triceps as they are a weak point for both of us (me mainly due to tendonitis). For our widow we are still doing assisted dips, straight-setted....

(28#) *9 (28#) *14 for me

Than our tricep stretch and we were out of there.

[justtryn]

Look'n good, Steve. I'm glad you guys are journaling. It helps me to make sure I'm doing things right!

[someday]

steve forgot to mention that i also did an hour of cardio yesterday and i just finished another hour for today. it's a great feeling to be done w/ the day!

i'm cooking my meals now since i'll be out for most of the afternoon and evening. it's a low day so i've made 4 meals to go of top round steak and brocolli. since i've already had meal one and 1'll be back for meal six....cooking is done for the day too! YIPPEE!!! :D

[Mark1T]

Yeah, that had to have been a long workout. Good stuff. I am learning.

Steve, in another thread you said you sometimes take 4 Advil to get through a workout. Can I ask: Do you sometimes take a few Advil before a workout, or afterward? If before, how long before?

Thanks

[Mr. Someday]

Mark - Advil seems to take about 20 minutes or so before it starts to kick in and it lasts for 4-6 hours, so when I'm hurting, and lately I have been, I'll take it anytime prior to my workout so that I'm covered for that period of time. The past few weeks I have been using it as I have felt like I am coming down with something yet have no runny nose.....just a slight temp increase. I really feel like a truck has run over me, yet my log numbers have continued to go up, so I am adamant about finishing this blast off (which will be just through next week anyhow). If popping Advil a couple of times a day for a period of a month gets me there, so be it. I don't live off the stuff year around and I don't use it for DOMS....just when I am experiencing anything that will get in the way of my workouts. Nothing, and I mean nothing, is keeping me from getting up on stage as a super heavy this May.

[Mark1T]

I agree with you - if it works for you, all the better. I was asking, because my knees kill me prior to squats and it takes me 15 minutes minumum to warm them up. So, I may give it a try. I am with you, that if it gets in the way of my workouts, then I have a problem.

No doubt you will reach your goals for the stage. No doubt Mrs. S will, as well.

One last question: How many do you take prior to workouts?

Thanks for the explanation.

[Mr. Someday]

For me, I take 4, which is the same amount a doc would prescribe (800mg tabs). Less than that doesn't really cut it for me. As far as the knees go, I also wrap on my heavy sets, which has definitely helped.

[Mark1T]

Will try next week. Thanks.

[GREENFEATHER]

Steve, M and I have found that upping our fish oils have helped the shoulders more than anything. I do 12,000 mg, M does 8,000. It sure as hell can't hurt. One of the EP's over at CKD said that if your omegas get out of whack, it can show up in dryer than normal shoulders. We cranked them up and no more issues. YMMV.

I'm up for learning some DC if we have some time, I'm going to be going all out till spring, then switching to olympic lifts outside for the summer 3 days a week.

[someday]

wow! didn't realize it had been so long since i posted in here. i'm feeling much better. thank you! we haven't lifted the past few days since mr. s had his race car in the wow show all weekend. his car won best of class, so i guess it was a good weekend. i have kept up with my cardio and my diet has been dead on. not sure if we're hitting the gym tonight or not. hubby had to fly to nyc on business this morning.....not sure when he'll be home.

and i almost forgot..... if anyone is looking for something special for valentines day check out www.spicecloset.com. it's my girlfriends business and i just started working for her. i sold my dance studio and retired at 28, but when the chance to work for her came up.....i figured what the hell :D

[Mr. Someday]

Alright....made it to the gym...but should have stayed in bed! :D ****ty workout....feeling tired and sick....glad a cruise is coming at the end of the week....I NEED it. There is absolutely no fighting off burn out....you can't will your way through it, you can't eat your way through it....need to take it easy and let the CNS recover.

So anyhow, the workout was biceps, forearms and back. Made it half way through back before I threw in the towel....we'll go back tomorrow and hit rack deads and abs.

Biceps

Drags (curl bar curled up and then dragged down along the front of you for a slow4-5 second negative)

Shelli 75# 8/5/4 and for me 155# 5/4/3 (too heavy.....need to drop these on next blast...I've maxxed out on this one)

Bicep widow for me - reverse cable curls 57.5#/ea. arm for 18

Forearms - Pinwheel curls
Shelli 25# for 16 (straight set) and for me, 50#*16

Back Width - underhand low pulley rows
Shelli 105# 10/8/7 and for me 245# 10/7/5 (I am going light on these as I injured my rear delt/lat about 3 months ago and have not been able to do even a single pullup or pulldown...I can only row or do deads. Sucks as I was just about pulling the stack for about 12-15 and now I can't pull down 50 freakin' pounds!!


And Greenie - I have been too lazy to take more fish oils, but I believe you a 100%...I've heard it from too many others. I need to do something, 'cuz I am a hurting puppy right now.

[kethnaab]

DC Calves (5 second negative with a 15 second stretch at the bottom....these get to be brutal).

90# *12 (Shelli stays light on these as Dante does not have women going heavy on this movement...her calves are already great anyhow)
540#*8 for me

on leg press machine? or standing calves?

Hey Mark - didn't realize you were a BSU fan. That had to be one of the best games I have ever seen and I stayed up until 1 am to watch every last minute of it!! Only game I've seen that I could say was better was the BC/Miami game in 1984 when Doug Flutie's Hail Mary pass won the game with no time left on the clock (I believe it was 47-45 final score). Anyone who missed that BSU game missed the game of the decade!!

no doubt. my wife just graduated from BSU less than a month ago. That game was nuts, and the little trickery at the end was classic.

gotta love a game like that. :D


Chest - Flat Hammer Strength Press Rest-Paused
55#/side for Someday 8/5/4, 160#/side 6/5/3 for me

If I get 8 on my first portion, I'll be darn lucky to hit 3 or 4 on the second, then 2 on my final

something like this:

275 x 8/3/2

how long do you guys rest during your rest/pauses?

that's me doing a 25-second rest/pause


I have dropped doing widow for shoulders as they are in good shape now.

are widows ONLY for "problematic" areas? i thought squat widowmakers were a definite must? quads are pretty obviously my strongest area, but hammies and lats are sore spots for me

also, for your widows, do you do them like squat widowmakers, i.e. "rest/pause" style, without actually racking the weight?

i.e. for lat widowmakers, do rack chins until failure, then kinda hang there, and just keep busting them out 1 at a time until I hit 20?

thanks for posting up this journal, I am trying to get back into DC trianing, once I can work through a few health issues i'm dealing with now, and I am quite positive this journal will provide me with some pretty good answers

[GO BIG]

Mark - Advil seems to take about 20 minutes or so before it starts to kick in and it lasts for 4-6 hours, so when I'm hurting, and lately I have been, I'll take it anytime prior to my workout so that I'm covered for that period of time. The past few weeks I have been using it as I have felt like I am coming down with something yet have no runny nose.....just a slight temp increase. I really feel like a truck has run over me, yet my log numbers have continued to go up, so I am adamant about finishing this blast off (which will be just through next week anyhow). If popping Advil a couple of times a day for a period of a month gets me there, so be it. I don't live off the stuff year around and I don't use it for DOMS....just when I am experiencing anything that will get in the way of my workouts. Nothing, and I mean nothing, is keeping me from getting up on stage as a super heavy this May.

Hi Mr S, IMO there has been adequate research done on the negative effects of NSAID's like Advil on training and muscle growth for me to STAY THE HELL AWAY FROM THEM!!!


Will post ONE of many articles I've found supporting this

[GO BIG]

If you are one of the many people who take a few Advil aspirin,or any other NSAID after a workout or in the days following to alleviate muscle soreness, think again! There is recent research that conclusively shows that taking NSAIDs after exercise-induced muscle damage significantly reduces levels of the prostaglandin, PGF2-α, which is intimately involved in the protein synthesis that occurs post-exercise; we work out, tear down our muscles, and the anabolic process of tissue repair and hypertrophy is dependent on levels of this prostaglandin.(1,2). It has been known for some time that maximal, prescription-level doses of NSAIDs will inhibit skeletal muscle protein synthesis, as the study in reference (2) below was performed in 1982. Most of these studies, however, utilized in-vitro systems where cultured myocytes were exposed to a stretch-stimulus to induce tissue damage and then protein synthesis was measured with-and without the presence of a high concentration of NSAID. As those of us in the field of pharmacology have (painfully) witnessed time-and time again, in-vitro systems are rarely representative of what actually occurs in-vivo. Because of this the notion that NSAID use after a workout might decrease muscular gains was passed off as an artifact of the experimental systems used; and not representative of what somebody would experience when taking over the counter doses of NSAIDs.

A group in 2001, however, using eccentric contractions in human subjects to induce muscle damage, showed that post-exercise NSAID use drastically reduced the increase in protein synthesis normally seen in response to muscle damage. This study is relevant to real workouts because the researchers used a model for muscle damage that is very similar to what what happens during a normal weight training workout and the doses of NSAIDs used in the study were normal therapeutic doses, not unlike those that most people would take for a headache or after a tough workout for soreness.(3) The results of this study were that, in the untreated subjects, post-exercise muscle protein synthesis (24 hours post-workout) increased in upwards of 76%, while subjects that received either acetaminophen or ibuprofen saw no significant increase at all. The implications of this study are huge; if you are into taking a few Advil after a tough workout to alleviate soreness, think again; you may be severely hindering your progress.

It is important to know the mechanism behind such a phenomena because it may be possible that we can use this to our advantage. NSAIDs inhibit the enzyme COX-1 and COX-2, which basically take a common substrate, arachidonic acid, and through a cascade of biochemical reactions create a number of prostaglandins. Some Prostaglandins cause inflammation and are largely responsible for the pain response we get after a workout. Reducing prostaglandin synthesis by inhibiting the COX enzyme can reduce pain and inflammation, but at the same time reduction of the specific prostaglandin, PGF2-α has a dramatic effect on the ability of muscles to hypertrophy(2,4). Intuitively, this makes sense, because inflammation is intimately involved with the healing process. Although there are certainly situations when reducing inflammation is beneficial, after a weight training workout is clearly not one of them.

The pathway is outlined below and as you can see, inhibiting COX will have the effect of reducing PGF2-α, inhibiting the ever-so-important protein synthesis that occurs to repair the muscle and allow it to hypertrophy. So there you have it, convincing evidence that NSAIDs after a workout inhibit muscle gains. The next question you may ask is: How can we use this to our advantage? (i.e. by somehow increasing PGF2-α levels). Glad you asked! This will be coming in a future post; sign up for our feed or to receive posts by email to get this cutting edge info as soon as it is published. Until then, keep training hard and continuing to learn; the day you think you know it all is the day that you stop making gains.

[someday]

ok.....i'll try and answer some questions

1. our calves are done on the leg press

2. 15 deep breaths is our break inbetween rest pause sets

3. i believe you are correct that widows are mandatory for squats, but we also use them for a few parts we really wanted to bring up. mr s can correct me if i'm wrong here.

4. we always straight set widows! much more difficult, but we change the exercise so there is a break. i.e. close grip smith tri presses rest paused heavy then a widow of dips for 20

now a question from me.....

go big, where did that study come from? just curious.


i did make up cardio today....45 minutes on the stepper and 45 on the treadmill.....much less fun than makeup sex! ;) i had to since i was so busy working yesterday then running around w/ the kids i didn't get in the door until 9:45pm and there was no way i was going to hit the treadmill then because i would have been up all night! at least my diet's been dead on and my body is changing even though i haven't dropped a ton of weight. i don't know what's on the docket for tonight, but i'm ready for whatever it is!

[justtryn]

ok.....i'll try and answer some questions

1. our calves are done on the leg press

2. 15 deep breaths is our break inbetween rest pause sets

3. i believe you are correct that widows are mandatory for squats, but we also use them for a few parts we really wanted to bring up. mr s can correct me if i'm wrong here.

4. we always straight set widows! much more difficult, but we change the exercise so there is a break. i.e. close grip smith tri presses rest paused heavy then a widow of dips for 20

now a question from me.....

go big, where did that study come from? just curious.


i did make up cardio today....45 minutes on the stepper and 45 on the treadmill.....much less fun than makeup sex! ;) i had to since i was so busy working yesterday then running around w/ the kids i didn't get in the door until 9:45pm and there was no way i was going to hit the treadmill then because i would have been up all night! at least my diet's been dead on and my body is changing even though i haven't dropped a ton of weight. i don't know what's on the docket for tonight, but i'm ready for whatever it is!

Good info, Someday! Thanks for posting it. Here's another question for you and/or Steve. What's the rationale for changing the exercise on your tris between the heavy set and the widows? Also, during your "cruise" phase, do you find yourself doing more isolation work (e.g., rear delts, side delts, leg extensions, etc.)?

[someday]

i'll answer for me, but mr. s may have a different opinion.

i change my widows and take a break (other than squats, but i still take a break and let hubby do his set before i do them)

1. because i'm spent
2. i need to drop the weight.....which is always done for a widow
3. i'm sure i'm not using proper dc talk, but i like hitting the same muscle a different way.


during our cruise period we tend to stick with the basics, but choose different exercises than we've been doing for a change. i've found i really need these cruise periods to give my body a chance to rest. i tend to go easier than hubby during these times especially since i've been doing way more cardio than him.

[GO BIG]

go big, where did that study come from? just curious.


Hi S, tried to post the link but am kinda IT challenged I think, had read about this during research for my Supp Range. So when i saw Mr.S was popping the Advil I googled it again.

Here is one of the links

http://www.pinnaclefitness-online.com/Fitness-research/research_current.htm

Here's a list of references as well.

Reference List

1. Palmer, R. M. Prostaglandins and the control of muscle protein synthesis and degradation. Prostaglandins Leukot. Essent. Fatty Acids 39, 95-104 (1990).

2. Rodemann, H. P. & Goldberg, A. L. Arachidonic acid, prostaglandin E2 and F2 alpha influence rates of protein turnover in skeletal and cardiac muscle. J. Biol. Chem. 257, 1632-1638 (1982).

3. Trappe, T. A. et al. Effect of ibuprofen and acetaminophen on postexercise muscle protein synthesis. Am. J. Physiol Endocrinol. Metab 282, E551-E556 (2002).

4. Trappe, T. A., Fluckey, J. D., White, F., Lambert, C. P. & Evans, W. J. Skeletal muscle PGF(2)(alpha) and PGE(2) in response to eccentric resistance exercise: influence of ibuprofen acetaminophen. J. Clin. Endocrinol. Metab 86, 5067-5070 (2001).

[justtryn]

i'll answer for me, but mr. s may have a different opinion.

i change my widows and take a break (other than squats, but i still take a break and let hubby do his set before i do them)

1. because i'm spent
2. i need to drop the weight.....which is always done for a widow
3. i'm sure i'm not using proper dc talk, but i like hitting the same muscle a different way.


during our cruise period we tend to stick with the basics, but choose different exercises than we've been doing for a change. i've found i really need these cruise periods to give my body a chance to rest. i tend to go easier than hubby during these times especially since i've been doing way more cardio than him.
Thanks for the info! I've recently gotten back to DC training - finally have it figured out!! I'm a bit slow at times. Now that I have it down (I think I do anyway), I really love it!

[Mr. Someday]

Great info Go Big! It's not every day I learn something new and I've never come across anything stating ibuprofen could interfere with protein synthesis. I knew about the potential liver/kidney damage if abused, which is why I limit my use as much as possible. So now when my knee is throbbing because I have to walk around all day, instead of popping some Advil, I just curse you under my breath!!:D

And Mark, the "widowmakers" for our weak parts are different than the widowmakers for legs. Legs is always a 20 rep set to the absolute max, meaning when you reach 10 reps, you should be wondering how in God's green Earth you are ever going to make it to 20! Widows, for lack of a better term, for weak bodyparts start at a light weight for a set of 30 and you increase the weight each time you hit that bodypart using the same movement and less reps. So it could be over the course of a couple of months that you work your way up to a brutal set of 8. At that point, you find a new movement and start back at 30 reps again.

[justtryn]

Boy, thanks for that clarification, Steve. I've got the leg WM's down pat now... and yes, by 10 or maybe 8 or 9 I'm thinking STOP!! My legs are already responding. I've got a pair of Levi 501's that the pant legs are tight, and the waist is loose now!

I had added widow makers on a couple of bodyparts for non-consecutive sessions. Chest and delts. So for example, the first time I work chest, I do the normal, heavy, RPs. The next time chest comes around (tonight, actually), I do a heavy set of 8 (like you do for legs), rest for about 3 minutes, drop the weight 20% and shoot for a set of 20. Then the next chest workout its the normal heavy RPs. I'd read some of Dante's work where he mentioned do that for folks with "lagging" body parts. My chest, I feel, is lagging. My shoulders, not so much, but I also think they are one of my better "parts" and I don't want to chance neglecting them. Silly, I know. Do you know why Dante adjusts the "widow makers" for other body parts? I'm sure there's a very specific reason that it's done with 30 reps, vs the way I'm doing it. Also, that 30 repp'er - I assume by the time you get to 15 of the 30 reps you are wondering what the hell you are doing??

Thanks, Steve, for your help. I really do appreciate it.

[GO BIG]

Great info Go Big! It's not every day I learn something new and I've never come across anything stating ibuprofen could interfere with protein synthesis. I knew about the potential liver/kidney damage if abused, which is why I limit my use as much as possible. So now when my knee is throbbing because I have to walk around all day, instead of popping some Advil, I just curse you under my breath!!:D

LOL! Cool Steve, got broad shoulders, I can take it!

Perhaps try using heat compresses, ice, massage or holistic arnica gel.

[Mr. Someday]

Mark - ya, looks like you have the lagging bodyparts confused with the leg widowmakers. As I stated in my post, you hit the lagging part widow every time you hit that bodypart with the same movement, just increased weight...you never skip your heavy RP movement. So you may have a incline Smith, Hammer Strength flat press and Hammer Strength decline as your main rotation for chest, but use pec dec for the "widow". You're 3 RP movements are done as usual, followed by pec dec for say 30 reps your first time out, 28 next time (when doing HS flat, etc, etc.).

I'll try and find the explanation from Dante about the theory behind his lagging bodypart widows...he either emailed it to me or I saw it posted over on IM.

[GO BIG]

Hey Steve, thanks for the negative rep bro! LOL!

[Mr. Someday]

Hey Steve, thanks for the negative rep bro! LOL!



What?! Don't tell me I f&$#ed it up? Can you tell I don't use them very often?!:D

[GREENFEATHER]

What?! Don't tell me I f&$#ed it up? Can you tell I don't use them very often?!:D

I fixed it for ya Steve. :D I'm gonna have to look into DC training. With not being able to go superheavy on my deads and squats, I gotta come up with something. Plus, I need to bring my upper back up a hell of a lot. :(

[kethnaab]

the "widowmakers" for our weak parts are different than the widowmakers for legs. .... Widows, for lack of a better term, for weak bodyparts start at a light weight for a set of 30 and you increase the weight each time you hit that bodypart using the same movement and less reps. So it could be over the course of a couple of months that you work your way up to a brutal set of 8. At that point, you find a new movement and start back at 30 reps again.


... you hit the lagging part widow every time you hit that bodypart with the same movement, just increased weight...you never skip your heavy RP movement. So you may have a incline Smith, Hammer Strength flat press and Hammer Strength decline as your main rotation for chest, but use pec dec for the "widow". You're 3 RP movements are done as usual, followed by pec dec for say 30 reps your first time out, 28 next time (when doing HS flat, etc, etc.).

so for example, assuming chest is the lagging bodypart

Primary rotation - incline DB presses, Decline bench presses, flat DB presses
Widowmaker - Hammer Strength Decline

Workout A1

Incline DB Presses - 130 x 8/3/2
(3 minute rest)
Hammer Decline - 270 x 30
(followed by delts/tris/back width/back thickness)

Workout A2

Decline Bench - 295 x 7/3/1
(3 minute rest)
Hammer Decline - 280 x 28
(followed by delts/tris/back width/back thickness)

Workout A3

Flat DB Press - 135 x 9/4/3
(3 minute rest)
Hammer Decline - 290 x 26
(followed by delts/tris/back width/back thickness)

etc...

that make sense? Are there "rules" for the widowmaker set, i.e. exercise selection rules, intensity rules, weight rules, etc? For safety purposes, I would assume it would be a machine-based movement?


Hey Steve, thanks for the negative rep bro! LOL!


I fixed it for ya Steve. :D I helped as well. :)


I need to bring my upper back up a hell of a lot. :(yup, this has and always will be my weakest bodypart. Unlike my quads, which get hit from doing wide stance powerlifting squats and sumo deadlifts, my lats are just...fuggin' stubborn.

Mr and Mrs. Someday...any recommendations?

my primary rotation for lats

WIDTH:
wide grip rack chins
BTN rack chins
hammer grip chins

THICKNESS:
barbell rows
T-Bar rows
rack pulls

perhaps do a cable pulldown or row for the widowmaker?

[Mr. Someday]

I fixed it for ya Steve. :D I'm gonna have to look into DC training. With not being able to go superheavy on my deads and squats, I gotta come up with something. Plus, I need to bring my upper back up a hell of a lot. :(


But Rob, DC is all about going heavy as you possibly can. Deads would be a super heavy set pf 4-8 reps and than a second, lighter set in the 8-12 range. Squats would be similar, except the second set is a brutal 20 repper.

And as far as back widows, I have no idea...never have done them and I don't even recall seeing any back widow movements. If rack chins and deads can't bring your back up, there certainly is no widow set of reverse crunches or some **** that is gonna do it.

Kethnaab - you're outline is correct. As far as rules for widow, none that I know of, but you usually wouldn't do a heavy compound movement. So for chest, it may be db presses (since heavy db's are very difficult to use for RP movements) or pec dec (which is what I am just finishing up with on this blast). For triceps, it is assisted dips for me as I am limited in my movement selection due to tendonitis in the elbows.

[justtryn]

All good info - did the pec dec after the cybex chest press for tonight. I hadn't done pec dec in probably 18 months, so it was hard to guage the weight from the start. In truth, I probably did more than 30 reps with a variety of weights until I got the right "feel."

Thanks, Steve, for all your insight!!

[Mr. Someday]

Mark - if you do use pec dec, Dante recommends putting the seat up as high as possible (or you could just lean against it out of the seat depending on the machine) so that your hands are coming together slightly below the chest line and on the negative, you hold it for a 2 second stretch at the bottom of the movement.

[fitnessman]

Lot's of great stuff in here Steve!

[GO BIG]

I fixed it for ya Steve. :D (


I helped as well. :)

AAAH, Teamwork - I love it, thanks guys - now if someone will just head over to good ol SA in an hour and help me squat with a strained groin.....

[justtryn]

Mark - if you do use pec dec, Dante recommends putting the seat up as high as possible (or you could just lean against it out of the seat depending on the machine) so that your hands are coming together slightly below the chest line and on the negative, you hold it for a 2 second stretch at the bottom of the movement.
Thanks, Steve. The Pec Dec they have at my gym has a seat that can be completely moved out of the way for wheel chair access. Next time I use it, I'll double check the hand placement.

Related question - do you do this modified "widowmaker" exercise each time you hit the lagging body part, or every other time, or what? Also, do you generally use the same followup exercise after your RP set, or do you switch it around too? For instance, if you are working chest in this manner, will you use the pec dec one time, flat db flies the next, incline flies the next? Just curious. Thanks.

[Hibiscus09]

I don't have time to read all the informational things related to lifting in this thread at the moment. :D It is good to know that exercise is actually being discussed in ya'lls journal. I try to steer away from it as much as possible in my journal. ;) I just came by to bull**** and say hello and that I hope both of you are doing well with your dieting. :)

[someday]

i did 45 minutes of intervals on the treadmill this morning even though we had to do legs tonight. we just got back from the gym and i have to say it was the first time i'm ever done more on my hacks than mr. s did on his :eek: i did 310# for 10 and 180# for 20. he did nothing!!!he's more than ready for our cruise period and i on the other hand have much more stamina. ;)

[justtryn]

i did 45 minutes of intervals on the treadmill this morning even though we had to do legs tonight. we just got back from the gym and i have to say it was the first time i'm ever done more on my hacks than mr. s did on his :eek: i did 310# for 10 and 180# for 20. he did nothing!!!he's more than ready for our cruise period and i on the other hand have much more stamina. ;)
Way to go!

[empresscat]

I'm enjoying reading this thread... learning a lot.

[kethnaab]

i did 45 minutes of intervals on the treadmill this morning

how specifically do you do your intervals?

Usually, my favorite way to do intervals is on the stepmill, where I'll switch from Level 8 (leaning on the side rails) for 60 seconds followed by a jump to level 16 (standing upright, not holding on)

do you make adjustments to your incline on the treadmill, or do you stick to speed adjustments only?

[someday]

thanks everyone!

when i do intervals on the treadmill i run for i minute @ 5% grade and speed and change between 10-20% grade and speed of 3.5%. all not holding on.

i do them on the stepmill if i go to golds, but my intevals would go 6 and 9 for one minute each. level 16.....i know i'd fall off and make a fool of myself.

and alll of my sessions right now are an hour long.

[kethnaab]

ah, so you do a 1:1 ratio of intensity:recovery then, rather than the 1:2 that I do

interesting...

[someday]

correct and i do it 6 days a week off season and soon to be more for contest prep. all on an empty stomach.

10 minutes on the rower this morning along w/ 30 minutes on the stepper and 20 on the treadmill. chest, tri and shoulders tonight.

[BlondeAmazon]

subscribed--i think i can learn something here

[kethnaab]

correct and i do it 6 days a week off season and soon to be more for contest prep. all on an empty stomach.

*blinks* holy mother of God...so wait a minute here

you wake up, head off to the cardio room

you spend an hour doing 1 minutes of 'sprints' followed by a minute of 'jogging' on whatever your ma-cheen of choice is that morning? and you do that for an entire hour?!??!?

:eek:

*looks at someday's avatar*

awrightee then! Time I got my ass moving, hurm? thanks ma'am!

[GO BIG]

i did 45 minutes of intervals on the treadmill this morning even though we had to do legs tonight. we just got back from the gym and i have to say it was the first time i'm ever done more on my hacks than mr. s did on his :eek: i did 310# for 10 and 180# for 20. he did nothing!!!he's more than ready for our cruise period and i on the other hand have much more stamina. ;)In support of Mr S, remember that you're repping with your bodyweight as well, and I'm possitve Mr weighs more than Mrs. :D

[Mr. Someday]

In support of Mr S, remember that you're repping with your bodyweight as well, and I'm possitve Mr weighs more than Mrs. :D

Thanks for the support, but she just plain kicked my ass last night as my body is COMPLETELY spent. Every ligament. tendon and joint from the waist down is shot right now.....so it is time to cruise and recoup. I made some good strength gains during this blast, so no regrets. But this is what DC is like....you push yourself as hard as possible until your body tells you 'no more'....give yourself 10-14 days of lighter weights (I don't go over 80% of my current lifts), drop a meal, up my cardio, tighten up and then get back at it refreshed and ready to crush the log book again.

So kudos to wifey for kicking my ass even after she did an hour of tough cardio in the morning. Her leg strength and stamina amaze me....she can go all night.....ummmmm....I mean for a long time .......at the gym.:D

[kethnaab]

i miss having that "friendly competition" between myself and mrs. kethnaab.

injuries suck. :(

keep up the great work guys, I'm loving this journal

[GO BIG]

Thanks for the support, but she just plain kicked my ass last night as my body is COMPLETELY spent. Every ligament. tendon and joint from the waist down is shot right now.....so it is time to cruise and recoup. I made some good strength gains during this blast, so no regrets. But this is what DC is like....you push yourself as hard as possible until your body tells you 'no more'....give yourself 10-14 days of lighter weights (I don't go over 80% of my current lifts), drop a meal, up my cardio, tighten up and then get back at it refreshed and ready to crush the log book again.

So kudos to wifey for kicking my ass even after she did an hour of tough cardio in the morning. Her leg strength and stamina amaze me....she can go all night.....ummmmm....I mean for a long time .......at the gym.:DI hear you Brother, must admit that when my Girl kicks ass in the gym it makes me wanna go all night too. OK OK, at least 3 minutes....

[DUMB BELLE]

Hey Someday

Thanks for popping by my journal and for the support.

Here's the pic I thought you might apppreciate.

Woke up the other morning and looked out the window and found THIS....................

(See, MR Someday - now THAT'S how it's done!)

[kethnaab]

aaaaaaarrgghhh!!!! *claws at his eyes*

warning next time, egads! :D

[mom24boys]

Hiyas to both somedays :) I like the combines journal. Have a great weekend

[mom24boys]

Hey Someday

Thanks for popping by my journal and for the support.

Here's the pic I thought you might apppreciate.

Woke up the other morning and looked out the window and found THIS....................

(See, MR Someday - now THAT'S how it's done!)



Yea not only is he nekid he's doing laundry :)

[Mr. Someday]

All I wanna know is......

Who the f$%k still hangs their clothes out to dry in this day and age??!!!:D


By the way Go Big, I do laundry, dishes, floors, bathrooms, etc. Shelli gets way turned on watching me clean!!:D

[mom24boys]

And share how Shelli gets you to do this..i wanna try it with dad24 LOL

[someday]

wow! i thought i was the only one who had a big, buff, sexy hubby that helps around the house. :D although....i can't say my guy does it in the buff :D

kethnaab- our journal is open game as far as i'm concerned :D

hey lisa- i know i'm a lucky one. mr. s is one of the good guys!:)

not the best w/o i've ever had tonight, but i got thru it. it's almost time to take my 16 week out pics to send to my diet guy....he's not going to be very happy with me.

[kethnaab]

not the best w/o i've ever had tonight, but i got thru it.

details please?

c'mon now!

[GO BIG]

All I wanna know is......

Who the f$%k still hangs their clothes out to dry in this day and age??!!!:D Everyone in the 3rd world Steve.:o



By the way Go Big, I do laundry, dishes, floors, bathrooms, etc. Shelli gets way turned on watching me clean!!:DYeah, Jax has that wool pulled over my eyes as well :D

[DUMB BELLE]

Everyone in the 3rd world Steve.:o

LOL! Yeah, and WE are lucky enough here in SA to have the gorgeous weather to do it year round!!!!!!



Yeah, Jax has that wool pulled over my eyes as well :D

And it's even MORE of a turn on watching my man clean, wash dishes, do laundry etc (all in the buff of course) while I'M sitting infront of the TV with my feet up after chowing down a delicious meal he brought to me!!!!!! Now THAT is a tunr on. Hmmmm....................:D (hint,hint GB!)

[Mr. Someday]

Everyone in the 3rd world Steve.:o



Since when is South Africa 3rd world?!

[GO BIG]

Since when is South Africa 3rd world?!Since I can't afford a F#$%ing drier!LOL!

[Mr. Someday]

Since I can't afford a F#$%ing drier!LOL!

:D

[GO BIG]

aaaaaaarrgghhh!!!! *claws at his eyes*

warning next time, egads! :DYeah man, I don't blame you, that's one ugly ass washing line!

[joed]

And share how Shelli gets you to do this..i wanna try it with dad24 LOL

I think my wife has been sneaking in here taking notes.

[Mr. Someday]

Boy....been awhile. Was sick all weekend, so didn't do much other than squeeze in 30 minutes of am cardio Sunday morning. Sunday was a sad day.....it was the last day of being able to bend on my dietary guidelines. The diet started on Monday, so today is day 2 even though it already feels like day 20 (I think I even felt a couple of hunger pains today!!! :eek: ). So Monday & today was more am cardio for 30 minutes and tonight we did abs, bi's, forearms and back. We are on our 2 week cruise, so we will only workout 3 times/week and we don't push the weights beyond 80% of what our last number was. This gives the CNS and joints a chance to recoup and then come back even stronger next blast.

Funny story....I think I got dissed by a couple of 12 year olds at the gym!:D They had about 100# on the stack doing low pulley rows, but where simply leaning back with the weight (never attempted to actually pull the weight towards themselves). Shelli and I were kind of laughing to ourselves when I started my warmups, which was with about the same weight. I see them about 20 feet away pointing towards me and talking amongst themselves and I know one of them was telling the other "See that! I was lifting as much as that big ***got over there!":D

I need to get some pics off to my prep guy so I can get my official diet...just kind of reusing my past stuff until I get his. That will be the real test of how I fared this offseason....if there are a lot more carbs this time around I'm in good shape.

[kimsquit]

I'm looking forward to seeing how this diet differs from your last one - although I can understand if you're obligated to be sketchy on the details.

[justtryn]

Hey Steve - sorry to hear you were sick over the weekend. At least it was during the cruise, instead of your blast.

I think I read it in your "one year" thread, but I'm not sure... just curious as to what your "off" season weight and bf% is (ball park). Hard to tell from your avitar. Again, just curious.

Take care...

[someday]

gb- i'll expect the uncensored version in my pm box by the end of the day ;)

joed- i know you cook for your wife all time, but the real question is....do you do it in the buff? :eek:

chris- his diet will be basically the same.....just more high and med days for sure!

jtryin- he was around 265, but i'm not sure if he's actually gotten on the scale the past few weeks. since he's been eating some of his favorite things before he starts dieting....it may be more.

as for me.....i'm not sick and have been a cardio bunny for the most part. an hour every day. since it's our cruise period i didn't lift all weekend even which was great since our daughter had a swim meet all weekend. we did back and bi's last night. i kept it nice and light which is actually a challenge for me. i'd much rather be lifting as much as i possibly can!

[Original Poster]

I need to get some pics off to my prep guy so I can get my official diet...just kind of reusing my past stuff until I get his. That will be the real test of how I fared this offseason....if there are a lot more carbs this time around I'm in good shape.

So if he doesn't give you many carbs or gives you a lot of low carb days in your rotation, he's calling you a fatass ? ;)
(inside joke, Steve should get this LOL)

I can't wait to see how you cut up after all the DC and gaining you ahve been doing.

[kethnaab]

who does your prep, if I may be so bold as to enquire?

[someday]

justin harris of troponin nutrition....www.troponinnutrition.com

[mom24boys]

Hiyas Someday's..happy HuMp day :)

[Mr. Someday]

Mark - I really don't have a clue what my bf% is right now.....I don't really have pronounced abs even at 7% bf, so I could be anywhere between 12-15%...but that is only a guess. I weighed in at 254 tonight and haven't really been able to get past 260 at any point this year, which is ok with me since I am in much better position this time around at that weight than I was 18 months ago.

And Chi, yes....if I have a lot of low days, that is EXACTLY what he is telling me! :D

It's humpday?! Awesome...this week has already been hell...can't wait for it to be over!

Anyhow, we did legs tonight, but in cruise mode. Leg Press was up on the rotation, so we did our normal routine but never went past 75% of maximum on calves, sumo press and leg press, so the wraps never had to come out of the bag tonight. Quick and relatively painless workout.

[someday]

just finish up my cardio for the day. i did 1/2 hour before work on the treadmill and 1 hour tonight. (45 on the stepper and 15 minutes of intervals on the treadmill) i didn't need to do that much, but i was feeling good so i did :D

no weights tonight since we've lifted the past 2 nights.

[jaguarr]

I look forward to witnessing your slow descent into madness (and mocking you for it) as your carb depletion continues, Steve. :cool:

jag

[GREENFEATHER]

I look forward to witnessing your slow descent into madness (and mocking you for it) as your carb depletion continues, Steve. :cool:

jag



Carbs be da debil jag, damnit man, you should know this by now!!:D

Shelli, I wander around the house in the buff all the time. I even have a grease burn on my you-know-what from cooking bacon! :eek: I stopped by a store the other day to get a thong, they had an XXXL :eek: or a small. That would have been a feat, getting the beans and frank into that small! :mad: M and I both could have gotten into that XXXL.

[Original Poster]

Carbs be da debil jag, damnit man, you should know this by now!!:D

Shelli, I wander around the house in the buff all the time. I even have a grease burn on my you-know-what from cooking bacon! :eek: I stopped by a store the other day to get a thong, they had an XXXL :eek: or a small. That would have been a feat, getting the beans and frank into that small! :mad: M and I both could have gotten into that XXXL.

Rob 1st off the thought of what you described made me almost scratch my eyes out. 2nd.....are you joining your wife and I in the thong exhibition ? LOL

Steve,
You gotta let me know how many low carb days you end up with 5-6 weeks out. LOL

Shelli,
Nice way to get back at it after being sick.
Glad you are feeling better.

[jaguarr]

Carbs be da debil jag, damnit man, you should know this by now!!

As the late, great Bon Scott once sang, hell ain't a bad place to be. :D



Shelli, I wander around the house in the buff all the time. I even have a grease burn on my you-know-what from cooking bacon! :eek: I stopped by a store the other day to get a thong, they had an XXXL :eek: or a small. That would have been a feat, getting the beans and frank into that small! :mad: M and I both could have gotten into that XXXL.

Aaaaaand the sharing window is closed:
http://upload.wikimedia.org/wikipedia/commons/thumb/d/db/Window2006-05-21.JPG/180px-Window2006-05-21.JPG

http://www.superherohype.com/forums/images/smilies/dry.gif

jag

[GREENFEATHER]

I saw this and got to thinking of you 2, lol!! NO HOMO !

http://cgi.ebay.com/NEW-ENGLAND-PATRIOTS-T-Back-Tank-Top-Thong-Set-L-7_W0QQitemZ150081528364QQihZ005QQcategoryZ3064QQrd Z1QQcmdZViewItem

[someday]

what happened to our journal?

........did mr. s leave me and not tell me?


rob- steve would never be caught dead in a thong.....he's says one should only be worn a womans body!

[someday]

quick update----

diet has been dead on. i've been rotating 1 low, 1 med and 1 high days...sent pics off to justin, so we'll see what he says. i'm hoping he doesn't add to many low days, but i know my weight is higher than he wanted.

only did 5 hours of cardio last week since we had a busy weekend and i've started working part time the days are flying by. i also hope he doesn't add much more cardio at the point out. 6 hours a week has been great. i don't look forward to do 10! :eek:

we're on our two week cruise, so we didn't lift all weekend...which was great since we were so busy. steve had an company x-mas party on saturday we had to host the we had a swim meet alll day on sunday for our daughter. she did awesome! i can't wait to see her swim at regionals...she is doing great!

[Mr. Someday]

what happened to our journal?

........did mr. s leave me and not tell me?


rob- steve would never be caught dead in a thong.....he's says one should only be worn a womans body!


I asked Chi to change the name.....I only left to go to work this morning!:D

I also asked Chi to lock the other one since our friend Josie keeps bumping it from the grave!:D

[kethnaab]

agreed on the man-never-in-thong concept

when do you guys go back on your blast?

[Mr. Someday]

Soon! I am chomping at the bit, but am restraining myself since I know I have a long 14 weeks ahead of me when I am supposed to resume next Monday. I'll see how I'm feeling on Wednesday.....maybe start up a few days early.

[Mark1T]

Soon! I am chomping at the bit, but am restraining myself since I know I have a long 14 weeks ahead of me when I am supposed to resume next Monday. I'll see how I'm feeling on Wednesday.....maybe start up a few days early.

Good! I'll be anxiously waiting and watching. I've learned a lot from yall's training already. I don't do the DC thing yet, but I have used some of the concepts which are great.

[Hibiscus09]

I also agree with the men shouldn't wear thongs concept. :)

Very cool about your daughter! I'm glad she's doing so well in swimming.

I'm trying to cycle carbs right now. Blech. :)

[someday]

did 30 minutes of intervals on the treadmill this morning and 45 on the stepper this evening. i had to rush of to work this morning hence the split and i was feeling good, so i did a bit extra tonight.

as soon as hubby gets home we're off to the gym for a light w/o. that's about it....have a great night!

dianne- only a few more weeks and you get to have some carbs....i'm sure it will be worth the wait!

[GREENFEATHER]

what happened to our journal?

........did mr. s leave me and not tell me?


rob- steve would never be caught dead in a thong.....he's says one should only be worn a womans body!

Well, I really didn't want to see Steve in a thong, lol!! :D

[mom24boys]

Hiyas somedays..Shelli how do you like working, are you spending your pay in the store ;)

[=M=]

Well, I really didn't want to see Steve in a thong, lol!! :D

Awww, come on!!

[someday]

actually tiny, steve's got a great ass! :D

melissa... sorry, but steve wouldn't even wear one for me.

lisa....no, i'm not spending all my money at the store. i am getting my new competition shoes thru her. she has some cute things, but alot of it is way over the top! i guess everyone likes different things. ;) i am having fun though....i've met some very interesting people....i'm sure once the storefront opens i'll meet even more.

i got up early and did my hour of cardio already since i have to go to work. i think it's legs tonight, but not sure. off to make some eggs and oats. have a good one!

[Mr. Someday]

It's back, bi's and forearms tonight, not legs. One of these days you may get the rotation correct....I know it's tough with their being 3 different days repeated in the same order for over a year now.:D

[kethnaab]

Mr. Someday, do you guys follow this rotation through your cruise only, or do you also follow the bodypart rotation during your blast? I ask because it is obviously "non-conventional" according to the standard DC-style (not that it's bad thing, you obviously know WTF you're doing)

[Mr. Someday]

kethnaab, how is it non-conventional? Are you referring to the 2 day split perhaps? We are on a 3 day split per the Big Man himself. Gives us a chance to throw in some widow maker sets for weak bodyparts. During a cruise, we keep the same rotation, but I don't necessarily keep the same movements....I just make sure I go lighter than "balls out", which numerically translates to 75-80% of normal working weight.

For instance, last night we did chest, shoulders and tris. I did all lighter db work for chest & shoulders (well, the 125's aren't really that light! lol) and then did pushdowns for triceps, dropping any widow maker sets that I may normally do. None of those movements are in my normal routine. I love DB's, but my gym only goes to 125#, which is too small for incline db press and even if they had bigger db's, it takes so much out of you moving those big things around 3 times that it really detracts from your working set. Same holds true for db shoulder work.

[kethnaab]

kethnaab, how is it non-conventional? Are you referring to the 2 day split perhaps? We are on a 3 day split per the Big Man himself.

ah, roger, my fault. I thought I had read that you were doing the 2-day. No problemo then! :)

[someday]

It's back, bi's and forearms tonight, not legs. One of these days you may get the rotation correct....I know it's tough with their being 3 different days repeated in the same order for over a year now.:D

honey, you know if i remember what i had for breakfast i'm doing good! :D

[ChocoChick]

steve had an company x-mas party on saturday

:confused:

Is Steve's company on some alternate calendar?

[Mr. Someday]

honey, you know if i remember what i had for breakfast i'm doing good! :D


That's easy too.....you have egg whites and oatmeal every stinking morning!!! :D



And DB - it was our "Holiday Party". We always do it after the holidays when it is less hectic and people can enjoy themselves a little more.

[ChocoChick]

And DB - it was our "Holiday Party". We always do it after the holidays when it is less hectic and people can enjoy themselves a little more.


That's a really good idea, actually. ;) I've done that a few times with my birthday, which falls just before Christmas and ends up being one more thing to schedule rather than something to enjoy... As of this year, I am done with birthdays, though -- I think I'll "hold" for a while. :D

[Mr. Someday]

Got my plan today finally......alot more food than last time and a lot less cardio to start with. Translation - it was a good offseason. Now the fun begins in a few minutes when I start getting tomorrow's meals together. Just wolfed down my last PWO favorite (bowl of Frosted Flakes AND Cookie Crisp!:D). Time to put the game face on.

[kethnaab]

grats on getting the thumbs-up from Justin on your off-season

a tasty cheat food -

frosted flakes + chocolate ice cream

OMIGAWRSH...jesus I hate low-carb dieting....

do you two have your initial exercise rotations ready for your blast?

[someday]

grats on getting the thumbs-up from Justin on your off-season

a tasty cheat food -

frosted flakes + chocolate ice cream

OMIGAWRSH...jesus I hate low-carb dieting....

do you two have your initial exercise rotations ready for your blast?

not frosted flakes and ice cream silly....that would be a no no! no carbs and fats together. cookie crisp is another type of cereal.

i'm not sure if dante sent steve some new suggestions or not. i'll let him flag that one.

i just finished 40 minutes on the stepper and 20 on the treadmill. friggin ipod died after 30 minutes, but i pushed on. it's about 3 years old and i swear it's not recharging properly. i'm lucky if i get 1.5 hours out of the damn thing before i have to recharge it!

[justtryn]

That's great news Steve!

[Seosaid]

Seriously! you guys have to help me and let me know when you start a new thread!

I've got the mommy brains and can't quite follow! :D

But now that I found you, I'll be following your progress for sure.

[kethnaab]

not frosted flakes and ice cream silly....that would be a no no! no carbs and fats together. cookie crisp is another type of cereal.


i never said it was a "healthy postworkout" snack, I just said it was a "get it out of your system and enjoy yourself for 5 minutes" type snack. :)


i just finished 40 minutes on the stepper and 20 on the treadmill. friggin ipod died after 30 minutes, but i pushed on. it's about 3 years old and i swear it's not recharging properly. i'm lucky if i get 1.5 hours out of the damn thing before i have to recharge it!

cardio without music is closer to hell than just about anything else.

grats on hanging in there

[someday]

YEAH!!!!

justin just replies to my e-mail w/ my pics and i get to keep the same rotation for now.

2 high days, 2 med days and 3 low days a week. and believe it or not he cut my cardio back to 5 hours a week.....i'm in shock!

[StlBarbie]

YEAH!!!!

justin just replies to my e-mail w/ my pics and i get to keep the same rotation for now.

2 high days, 2 med days and 3 low days a week. and believe it or not he cut my cardio back to 5 hours a week.....i'm in shock!

Tells me .. YOU must be looking AWESOME!!! :)
So looking forward to seeing you in March, Someday!! :)

[joed]

Yeah for you girl! You say you sent pics to him...um...(nah, better not push my luck.)

[Mr. Someday]

I've being feeling this very stange sensation today.......can't quite put my finger on it............I think.........it might be............



HUNGER!:D


Damn....forgot what it felt like. Made it through my first low day, which wasn't too tough as I get nearly 600g of carbs tomorrow! And I still have my 1 1/2 tb of natty pb to look forward to!

[Seosaid]

LOL!

The fun begins!!!

[Mr. Someday]

Well, the cruise period is winding down. Decided not to push it and hop back into blasting again a few days early....have 14 weeks of prep ahead of me, that will be draining enough. Plus, I have to be cautious of Shelli too as she has already been dieting for a month and also needs the rest....even more so with the amount of cardio she already is doing (she makes 1 hour stints of hard cardio seem easy.....does it like clockwork....even on leg days!).

So my diet now more resembles hers. I remember when I first saw hers and I couldn't help but think it was quite a bit different than my first prep with Justin. But now that I have a new one, it is much closer, albeit quite a bit more food. Still have the high, medium and low days, it's just now the high days have more of an emphasis on glycogen replenishment and less on heavy protein consumption. For any of you who remember my "super high" carb day thread, which I do occasionally in the offseason, my prep high day is almost identical, yet in a mini version (600g vs. 1000g). I also had have to eat 7 times today, which is new to me. Protein drops to around 300g, as compared to a low day of 420g. Fats are eliminated on high days as well, so my total calories are drastically different, but the % of pro/carbs/fat is quite a bit different.

So anyhow, tonight was legs. Light calf work, single leg curls at 75% of working weight and high rep leg press sets. Nothing special, but definitely got the blood flowing! Speaking of getting the blood flowing, Shelli really thought she was funny tonight with her gym attire.......very difficult to focus on my workout tonight!!!!!:D

http://www.mustangmods.com/ims/u/2087/3608/138166.jpg

[eddied27]

Hey Mr. S., where and when are the New Englands? I live in Mass. myself and would love to check out a show. Rooting for you would just be a bonus.

BTW....I don't know how you left the house with Ms. S. wearing that shirt let alone workout!! :D

[Mr. Someday]

Eddie - I had no idea until I came walking into the gym and she has this big ****-eatin' grin on.....for a minute I thought she was just ecstatic to see me....than it dawned on me what she was wearing....and then I began blushing. Only person who can make me blush!:D

The New Englands are the first Sunday in May and are held at John Hancock Hall. It is the largest show in New England each year and by far the best in our area. Jay Cutler guest poses every year as he is a local boy, so I would expect we'll have the current Mr. O guest posing this year! Should be cool!

[Mark1T]

Looking forward to both of your blasts. For some reason I don't think that shirt stayed on long after the workout, but I'm just sayin' ;)

[someday]

Looking forward to both of your blasts. For some reason I don't think that shirt stayed on long after the workout, but I'm just sayin' ;)

only until the kids went to bed :D

[justtryn]

Somedays - a question for you guys. When you finish your cruise, do you find yourselves having to back off the weight when you start up on the blast again? Or are you able to start pretty much where you left off?

[GREENFEATHER]

Speaking of getting the blood flowing, Shelli really thought she was funny tonight with her gym attire.......very difficult to focus on my workout tonight!!!!!:D

http://www.mustangmods.com/ims/u/2087/3608/138166.jpg


:eek: :D :eek: :D

[Mr. Someday]

Mark - we play it by ear. Some things I pick up right where I left off, others I drop back a bit (I do get weaker over a cruise). The only thing that matters is at the end of that blast you are beyond where you ended on the last blast. Stronger=more muscle=bigger mofo! lol


I'm bummed today....have my first medium day.....just realized I get no more carbs in this medium day than I did in my diet two years ago!!! grrrrrrrr!! :D I do get more protein and fats for the day than before, but having only 3 carb meals blows.

[kimsquit]

Still have the high, medium and low days, it's just now the high days have more of an emphasis on glycogen replenishment and less on heavy protein consumption. For any of you who remember my "super high" carb day thread, which I do occasionally in the offseason, my prep high day is almost identical, yet in a mini version (600g vs. 1000g). I also had have to eat 7 times today, which is new to me. Protein drops to around 300g, as compared to a low day of 420g. Fats are eliminated on high days as well, so my total calories are drastically different, but the % of pro/carbs/fat is quite a bit different.That's really interesting in that you're not only "cycling" carbs, but the other macros as well. Please keep me posted on how your metabolism responds to it!

~ Chris

[Original Poster]

Shelli Love the shirt. LOL

Steve,
What Justin is doing with you this time is interesting.
I am guessing it's because your lean mass is much higher this go around and it's going to take more carbs to keep you filled out somewhat. LOL

Oh............and about you being HUNGRY..............GOOD,, ABOUT DAMN TIME. Now if you could only be doing 8 hrs of cardio like I am this week, I'd be happier. ;)

[kethnaab]

http://www.mustangmods.com/ims/u/2087/3608/138166.jpg

y'know, it's stuff like this that lets me know how blessed I am with my wife, and Mr. Someday, I'm sure you know how blessed you are as well

It's one thing to have a wife that takes care of herself.

It's another thing to have a wife that takes care of herself, and KNOWS she "has it goin' on", and then flaunts it in front of you and teases you.

Kinda puts a smile on your face, doesn't it?

So...countdown, T-4 days until blast, yes?

[Gunn27]

That's really interesting in that you're not only "cycling" carbs, but the other macros as well. Please keep me posted on how your metabolism responds to it!

~ ChrisI'm very interested in this also.

I'm also curious as to what happens with your cardio at this stage. You have been doing quite a lot of cardio over the last few months, what happens now that cutting time is here? Are most of the adjustments made through diet or do you have to start doing insane amounts of cardio as well (like a certain member who's heading for the Arnold but shall remain nameless)?

[Mr. Someday]

My diet doesn't vary much from the diet Dante gave me, or at least the guidelines. Why? Because they both know their ****.....a calorie is not simply a calorie. It's taken me a long time to realize this. I've spent the past year or so keeping carbs separated from fats whenever possible....fats go with protein only meals for me. Proteins are kept very high..... it takes your body more energy to process a gram of protein than it does a gram of fats or carbs.....translation - high protein helps you to become a blast furnace. I have a terrible metabolism left to my own devices. Yet following these principles has allowed me to eat ALOT of food and put on no fat....in fact...I am leaner than I have ever been (this is why I can eat alot more on this prep and my cardio is a whopping 80 minutes/week to start). Now I fear getting on the scale and watching it drop! If I don't keep my food intake high, that scale drops quick....luckily alot of it is pure bodyfat. On cruises I can drop 8 pounds in a week or so by dropping a meal and upping my calories a bit....and I tighten up noticeably day by day.

kethnaab - I wake up with a big smile on my heart every morning. Hate to sound corny, but trust me, I know I am the luckiest mofo around. Very cool what we have....too bad it isn't the norm for most.....world would be a nicer place.

[jaguarr]

As always, your training notes are a classroom unto themself, Steve. Thanks for sharing what you're learning as you go.

jag

[Original Poster]

Are most of the adjustments made through diet or do you have to start doing insane amounts of cardio as well (like a certain member who's heading for the Arnold but shall remain nameless)?

I wonder who that could be :confused: LOL

Gunner,
Steve is also using Troponin for his nutrition.
There area few main differences....
1. He is getting on stage.
2. I have Chris perticari doing my prep....he's got THE MAN hiumself... JUSTIN.
3. He's leaner at the start of his cut. (at least I'd defiantely guess he is)

I am sure Shelli will be doing similar cardio to what I am at the end of her cut.
(and I am not trying to infer anything....I just know how Justin did her prep last year and how he feels about women and cardio. LOL

Seve and Shelli,
You two are such an inspiration to so many here.
I always look forward to reading this thread.

[Mr. Someday]

Today was the last day of cruising......tomorrow is rest and Monday is nose to the grindstone. Did something I haven't done in over a year....just went in and hit arms (a definite weak spot on me, one of many). Did triceps first just because they always get pushed to last in my rotation, which means I don't have a lot left in the tank for them. Felt nice to have a couple of 45's hanging from my waist on the dip bar, even if it was a plate lighter than I used to do. Added in a few rope pushdowns and a rest-pause set of spider db curls and was done. Oh, and I did abs with Someday before we went our separate ways (she certainly doesn't need extra bicep work...hers are amazing!). She also had to do cardio....I did my 30 minutes this morning before I cooked my meals.

What a difference when it comes to the scale now.....I find myself trying to weigh myself with as much clothing on as possible......and the damper the better!:D I dread the thought of seeing any number in the 240's, but know in the end, I'll be lucky to stay above 225. As long as I come in shredded to the bone (and I mean striated glutes this time out), I can hang with anyone because so few come in that conditioned.

Must go enjoy my last bit of carbs for the day. Just had some waxy maize and need to follow up with some oats and protein. All protein/veggie/fats meals after this one (again, different prep person, but still the same philosophy - carb cutoffs at night). I think I have to go dancing with Someday tonight......I hate to dance, but she is soooo damn sexy on the dance floor that I can't help but force myself to overcome my shyness for a little while. Have a good weekend everyone!

[Seosaid]

http://www.mustangmods.com/ims/u/2087/3608/138166.jpg


LOVE that pic!

And speaking of pictures..... Shelli, I heard on one I might have to bribe you to have the right to see it :D

[someday]

total day off today....i needed it. we were supposed to go out last night, but i fell asleep at 6:30pm....woke up at 8:30pm to eat and then fell back asleep until 8:45 this morning. :eek:

had a great day today w/ the kids and steve celebrating his birthday. tomorrow we start our next blast. we will both be pushing extra hard since we both want to look presentable for the arnold. i can't wait!!!

[Mr. Someday]

Chest, shoulders and tris tonight. Someday did an hour of cardio this morning, I did 20 minutes just to make sure I was hungry enough all day to eat 600g of carbs (and I was.....easily! :D).

So our rep range has increased somewhat for this blast, which will be a long one. Needed a new extra movement for chest and it was suggested I find something with a deep stretch, but alas, no machine besides the pec dec gives you that (and I just maxxed that out). So I did incline db flyes with a 2 second stretch at the bottom....20's were way too light, so I banged out an easy 35 reps (supposed to start with a weight I can do for 30 reps). Someday has an extra set for shoulders, so she went back to cable raises while I was doing my extra chest movement.

For chest we did Hammer incline, shoulders was behind the neck Smith press and for tris it was weighted dips. We both have an extra movement for tris, which we did incline skulls for the first time. I know my elbows are going to be hating me, but **** it. Now isn't the time to hold back and I need to add some size to those tris before May....skulls are the way to do it. So I'll wrap, use Icy Hot, Advil, increased fish oils, motor oil if I have to work through the discomfort.

Good workout tonight....but just setting the weights this week. The stretches were killer....they really make the workout IMO. Tomorrow is back/bis/forearms.

[jaguarr]

Skulls are my favorite tri exercise too, Steve. I've also become enamored with tricep rep pushdowns as a compliment to the skulls. Looking good, bro!

jag

[justtryn]

Great looking work, Steve. I wish we had Hammer equip at my gym.

[Mr. Someday]

Here is a good example why some of us think we are "hard gainers"......in reality, we just are not capable of taking it to the levels necessary to become a monster. Here is a monster......this is Justin....who does our prep work. Not only is he as knowledgeable as any when it comes to nutrition, but the man backs it up in the gym and on stage (he is the current Jr. USA's Super Heavyweight champion).

http://www.youtube.com/watch?v=GbueYnvkF3M

[jaguarr]

http://www.nerdevout.com/pictures/gif/Gifs-Animated-0383.gif

:eek:

jag

[kethnaab]

Here is a good example why some of us think we are "hard gainers"......in reality, we just are not capable of taking it to the levels necessary to become a monster. Here is a monster......this is Justin....who does our prep work. Not only is he as knowledgeable as any when it comes to nutrition, but the man backs it up in the gym and on stage (he is the current Jr. USA's Super Heavyweight champion).

http://www.youtube.com/watch?v=GbueYnvkF3M

yes, Tropo is just frightening.

You're getting there yourself, "Someday" (someday? Perhaps THIS day, as in "right now"? ) :)

[someday]

wow...i haven't seen an off season pic of him in awhile :eek: he's one big boy!

wtf jag.....are you trying to tell me i need a new set of boobies? ;)

anyway...i've already done an hour and 15 minutes of cardio today....30 on the treadmill this morning before work and 45 on the stepper this afternoon after work. still have to lift ......i sure hope i get a burst of energy.....think it's time for a cup of coffee.

[kethnaab]

wow...i haven't seen an off season pic of him in awhile :eek: he's one big boy!

wtf jag.....are you trying to tell me i need a new set of boobies? ;)

anyway...i've already done an hour and 15 minutes of cardio today....30 on the treadmill this morning before work and 45 on the stepper this afternoon after work. still have to lift ......i sure hope i get a burst of energy.....think it's time for a cup of coffee.

you completely embarass me

you sure you aren't a soldier at heart or something? endless determination. grats. very motivating

speaking of which, time to train for me too.

have fun whuppin' boo-tay this eve in the gym.

[jaguarr]

wtf jag.....are you trying to tell me i need a new set of boobies? ;)



I'd never say that, Shel!! I'm just raising the possibility that perhaps there is more you could do with the ones you have that you may have never considered. :D

jag

[someday]

i just do what i have to do.....no excuses....just do it!

and jag...i might not be able to do that trick, but may have a few of my own ;)

i'll let hubby post our wo in more detail when he gets home, but we did back and bi's tonight....

wide grip pulley curls, hammer curls, rack chins, and smith machine rows.

finally done for the day....well almost. ;)

[GREENFEATHER]

i just do what i have to do.....no excuses....just do it!

and jag...i might not be able to do that trick, but may have a few of my own ;)

i'll let hubby post our wo in more detail when he gets home, but we did back and bi's tonight....

wide grip pulley curls, hammer curls, rack chins, and smith machine rows.

finally done for the day....well almost. ;)

Sounds like more cardio? The horizontal variety? :D That's all the cardio I've been able to do for the last week. :(

[Mr. Someday]

No need to get into actual weights...we are just setting the weights this week. I forgot how taxing these workouts are...I'm wiped now after two days. Luckily, tomorrow is a cardio only day. I still can't do rack chins because of re-injuring my rotator cuff a few months ago pulling the stack on wide grip pulldowns. I've had to switch to all low pulley row variations, so tonight I started with v bar cable rows. Since the weight is lighter, I am really concentrating on form....there is a huge difference between a fully controlled pull into your midsection with a slow negative compared to going huge weights and swinging your bodyweight back. I also had an extra set for arms, which I do a reverse cable curl for. I was down to about 15 reps today as I have been doing these for a little while now.


And Greenie - why the sad face after that statement??!! Life's tough when that is the only kind of cardio you can do!:D

[jaguarr]

finally done for the day....well almost. ;)


Watch out, Steve! She's seen that video I posted! You may be in danger! :eek:

:p

jag

[Mr. Someday]

:eek: :D



Just cardio and a low day today. Finished my 30 minutes on the treadmill (3.5 mph @ 10% incline), just need to get all my meals together. Alot of fish oil in the plan today.....maybe my joints will feel 110% tomorrow....just in time for squat day!

[someday]

my hour of cardio is done for the day. since we don't have to lift i may try and get ahead on my cardio later. i'll see how i'm feeling.

today is clean the house day....fun fun! at least it's hump day :D

[someday]

it's been a high carb day today....and i'm friggin starved! we are doing legs tonight, so i went right to work this morning instead of having to do cardio. a nice break, but i'm at the point where i'm starting to feel guilty for not waking up and doing it even though i know it's best for now not to do it on leg days. any way.....hope you're all having a great day!

[Mr. Someday]

Legs tonight. Even after a high carb day (660g), still not the greatest workout. Not surprising though as I haven't gone heavy on legs in 3 weeks ( I was sick the week before our cruise). I know I'll bounce back quick....plus Mrs. needed the extra work spotting me on my heavy set!:D

DC Calves 90#*8 (Mrs.) 540#*8 (Mr.)
Leg Curls 60#*8/6/6 (Mrs.) 150#*12/7/6 (Mr.) we upped the rep range on these, maybe a little too much, but the bottom line is you are still going to failure 3 times in quick succession
Smith Squats 195#*10, 165#*20 (Mrs.) , 465#*6 (****ty...too much help from spotter), 285#*20

SO not the best weights by any stretch, but this should at least wake up the legs. Looking forward to hacks on Tuesday (well, not really :D).

[kethnaab]

hey, it's the first blast legs workout, isn't it? No worries for the first session. It'll come back fast and furious, I'm sure. :)

[Hibiscus09]

it's been a high carb day today....and i'm friggin starved! we are doing legs tonight, so i went right to work this morning instead of having to do cardio. a nice break, but i'm at the point where i'm starting to feel guilty for not waking up and doing it even though i know it's best for now not to do it on leg days. any way.....hope you're all having a great day!

I feel the same way -- even though I love carbs. :p On high carb days, I'm much hungrier as I lower my fats then. It sucks.

Happy Friday guys! :)

[Mr. Someday]

Thanks Hib....love Fridays......happy Friday to you too!


Today is cardio and lifting day.....medium carb day for both Mrs. and I. I did 30 minutes on an empty stomach this morning on the treadmill (3.5 mph at a 10% incline). Mrs. did 45 minutes on the treadmill right before me. Tonight is chest/shoulders/tris for the second time this week.

[Seosaid]

TGIF you two!

hope you'll find time to rest a bit too!

[Mr. Someday]

I swear I'm still juvenile because I'm giddy after booking our annual trip to Disney World this morning!!:D Even better, I've bought so much company equipment on my Starwoods AMEX, I got our room and flights off of points! Probably can get the car off of points too...woohoo! So now we have a present to give Cora on her birthday next week and it will serve the dual purpose of some relaxation and eating for us after the New Englands (which are the week before). Always fun spending time in the water parks when you are in that kind of condition!!!:D

[jaguarr]

Did someone say "waterpark"?

http://images.dr3vil.com/files2/default/162146_kelly_brook2.gif

:D

jag

[Mr. Someday]

:eek:




:D



Pretty sure you won't see that in a Disney water park!!

[jaguarr]

:eek:




:D



Pretty sure you won't see that in a Disney water park!!

Maybe at EuroDisney. You MIGHT see this, though:

http://img.photobucket.com/albums/v612/atrdnut/gifs/waterslide.gif

:D

jag

[kimsquit]

http://images.dr3vil.com/files2/default/162146_kelly_brook2.gif
she looks kinda angry...

[Hibiscus09]

Maybe she's looking for someone to spank. ;)

[kethnaab]

oh, my virgin eyes.... :eek:

[GREENFEATHER]

Did someone say "waterpark"?

http://images.dr3vil.com/files2/default/162146_kelly_brook2.gif

:D

jag

Fap, Fap, Fap, Fap, Fap, Fap, Fap! :D I just watched that movie too, I still hate Billy Zane.

[Mr. Someday]

Time to catch up I guess.

Friday was a cardio only day for the both of us as it was too late by the time I got home to hit the gym. We moved our last workout of the week to Saturday morning, which was another chest, shoulders, tris. I know what we did, just can't remember the exact reps/weights as I don't have my log book on me.

Flat Hammer Press - RP
Cybex Behind-the-Neck Presses (this isn't really the machines intended use, but if you sit facing the machine instead of facing out as you are supposed to, you are lifting the bar from behind your head, which is what we strive for on all of our shoulder movements) this was also RP
Close Grip BP on the Smith - RP

We also had a couple of extra movements, Mrs. had cable laterals and I had incline db flyes (w/ a deep 2 second stretch) and then we both had skulls (although she skipped this as we were running out of time).

I did 40 minutes of cardio later that night and then another 30 minutes the next morning to hit my 2 hr. mark for the week. Weight is dropping quickly...too quickly in my mind. I'll see what Justin says today, maybe I'll get even more calories. We took pics and sent them off yesterday as scheduled.

For some reason, Mrs. didn't feel like posting in here yesterday as I guess she feels like she should be shredded by now. The pics I took were impressive though matched up against the ones I sent 2 weeks ago....noticeable difference which corresponds with where the scale has been heading for her (I believe she said 144 Sunday morning). It is nice to see her metabolism kick started again.....it has been a bitch for her, but she is clearly leaning out, albeit not as fast as she would like.

Back, forearms and bi's on the junkett for tonight. No cardio this morning for me as I woke up late, but the Mrs. got hers in on schedule (I believe she did an hour).

[Hibiscus09]

It is a bitch. It's not fair, damnit!! I know I'm just being a ray of sunshine here, but it gets even worse past 40 years old. I'll be glad when I settle into being a flubbery old woman who just enjoys life. :D

I'm glad it's kicking in now, Shelli! :)

Nice job on the workout, children!

[Mr. Someday]

Well, my eyes did not deceive me as Justin was impressed with Shelli's progress over the past couple of weeks too. Yeah Shelli!!! I really am excited for her knowing it has been a struggle as her metabolism has really nosedived the last couple of years.....luckily she is as stubborn and as determined as anyone I've ever met (she can thank her grandfather for that....although sometimes I curse him for passing along that trait! :D).

For me, I won't be doing anything more difficult than I already am for the next few weeks. What a change from my first prep....I was already killing myself at this point since I started out as a fat slob.

[justtryn]

That's great news for you guys! WAY TO GO!!

[Mark1T]

Wow, what a thread! Great training info with a 'R' rating. What a great design :p

[kethnaab]

I did 40 minutes of cardio later that night and then another 30 minutes the next morning to hit my 2 hr. mark for the week.

hahaha....that's funny....2 hours of cardio. :) Must be nice being a 260-lb blast furnace, eh?

[joed]

Sounds like things are coming along nicely; hard work really does pay off.

[jaguarr]

Either this girl is incredibly talented or horribly hungry:

http://f10.putfile.com/7/18303465918.gif

No matter what, though, she's envious of Steve and Shel. :cool:

jag

[eddied27]

she looks kinda angry...

That is fantastic!! Jag seems to be on a .gif posting run around this place! :)

[mom24boys]

LOL Jag :eek:
yep after 40 blah...i never used to have to do anything to lose weight beore 40..no no matter what i do its a big struggle but then again I am not competing ...Hang in there Shelli, you know we are all supporting you.

[someday]

ok.... that lady's freakin' me out!!!!! :D

dainne and lisa........please don't say it's even harder after 40.....my long term goal is to change from figure to bb when i'm 40......3.5 years to go.

joed.....fyi......pics r only for justin's eyes now.....i'll post before and afters at the end of my journey.

kethnaab.....he's got it tough....doesn't he?.....but i'll admit he works harder than anyone i know!(except for me! ;))

[Hibiscus09]

Okay -- I won't say it anymore. :D

I can't wait to see the finished product! I can tell you've put on so much muscle and you are going to be smokin' on stage!!

[Mr. Someday]

hahaha....that's funny....2 hours of cardio. :) Must be nice being a 260-lb blast furnace, eh?


I wish I was 260!!! lol I'm staying away from the scale for awhile....it is just messing with my head. Justin had to remind me he weighed less at 7 weeks out than he did on stage and that there are very few really good super heavies (Ronnie won his first Olympia at 245#, which meant he was far from from the cutoff for the heavies).

Anyhow, the workout tonight....

Drags (curls where you drag the bar down along your body very slowly during the negative) 65# 7/6/5 (Mrs.) 120# 9/5/4 - dropped the weight down on these as I am doing on many of my movements and upping the rep range.
Pinwheels 20#*15 (Mrs.) 50#*14 (Mr.)
Reverse cable curl widow (just me) 55# *15
Underhand low pulley row 120# 8/6/4 (mrs.) 240# 9/5/4 (my grip was failing here instead of my back, but it is nearly impossible to use straps with an underhand grip on a bar that rolls)
Rack deads 165#*6/135#*11 (mrs) I need to get her a pair of lifting gloves that have the hook built into them as her grip fails long before her back and I have been unable to teach her how to use my nylon straps.
For me, 505#*5/365#*11 wow...did these feel heavy to me tonight. Weights were way down from the end of the last blast. I really hate cruises as I am not naturally strong....I drop strength quickly during my breaks, take a few weeks to get back to where I was and then I'm left with only 6 weeks to gain new ground...have to stop again right when it is getting really good.

Also did abs on the Cybex machine and a stretch for back (hanging wide grip with 90#'s strapped to me for 60 seconds, up 18 seconds from my last workout).

By the way, good stuff Jag!!!:D

Lisa - congrats on your Colts victory. Guess you deserve it after having the Patriots dash your hopes in previous years....only fitting that they would actually have to go through them to get to the SB.

[joed]

...pics r only for justin's eyes now...

I hate him.

[kethnaab]

hey big man, hang in there, you know the weights will shoot back up.

you two ever consider doing any specific grip work, i.e. farmer's walks, CoC grippers, etc, to help out with your grip issues?




Either this girl is incredibly talented or horribly hungry:

http://f10.putfile.com/7/18303465918.gif

No matter what, though, she's envious of Steve and Shel. :cool:

jag

looks like refeed day to me

[Mr. Someday]

Well....never have trained for grip strength.....not a powerlifter, so when I even sniff my grip failing before the muscle I'm working failing, on go the straps.


So today was a high day, otherwise known as a BORING eating day. Alot of the same food all day, no fats, so I often find myself hungrier than on a low day.....yeah I know...go figure. So here is what I've eaten so far and I still have my last meal ahead......

6:30 Oatmeal/whole wheat pancake w/ sf syrup (120g carb) and a small whey isolate shake (40g pro)

9:00 FF ground turkey and brown rice (all meals are 40g of protein today except my last one, brown rice with this meal was 100g of carbs)

12:00 FF ground turkey and brown rice (100g carbs)

3:00 FF ground turkey and brown rice (75g of carbs)

Worked out early, so PWO was next.....

6:00 PWO shake of 120g of waxy maize, CEE and BCAA's (which is 30 fluid ounces of wallpaper paste to those of you who don't know what waxy maize is!)

8:00 Just finished.....you guessed it... ff ground turkey and brown rice (75g carbs)

My last meal is 50g protein and 60g of carbs, probably have oatmeal and a whey isolate shake....quick and easy.

The Mrs. was on a similar regiment today, only she has one less meal and less carbs. We always run high days on leg days.

So, for legs.....

Hack calves- DC style 90*8 (Mrs.) 540*7 (Mr.)
Parillo SLDL 135#*12 (mrs.) 245#*12 (Mr.)
Hacks 270#*10/180#*20 (mrs.) 540#*6/360* failed!!! Was shot after the 540....strength still not up to snuff on legs....felt way too heavy. Hopefully by leg day on Monday I'll be back at my previous numbers.

And if Chi reads this.....no cardio the past two days!!! :D I'll squeeze in a half hour tomorrow morning in honor of you brother!

[Seosaid]

joed.....fyi......pics r only for justin's eyes now.....



I strongly object to that!! :D

This is unfair, you must show your progress, it helps seeing you shed fat and gain muscles!!!

[Seosaid]

Mr.... can I offer you some ground turkey and brown rice :D

[Mr. Someday]

Mr.... can I offer you some ground turkey and brown rice :D

Only if you offer it to me in the buff! :D

[Seosaid]

Only if you offer it to me in the buff! :D

believe me you don't want to see me nakey! ;)
it's a very scary sight at the moment!

[givenr]

Great journal here Somebodys!

yea.. that's a lot of ground turkey there Mr. Somebody! Does Trop have you eating the turkey/rice plain or can you add some soy sauce or salsa for flavour?

[Mr. Someday]

Josie - let me be the judge of that! ;)

givenr - I can use any seasoning that has no calories, like mustard, soy sauce, and our absolute favorite - Red Hot. We buy by the gallon at Sam's Club and go through about a 1/2 dozen gallons during a prep.:D


Nothing special to report as just two days of cardio and a low and moderate day for both of us.....these are the days the fat loss intensifies. Just killing time until I get my tbsp and a 1/2 of natty pb.....the highlight of my eating day!:D

[Mr. Someday]

Quiet weekend save for the 1/2 dozen little girls over here for our daughter's bday sleepover. They were great and had a blast. Man, I just love watching my little girl have so much fun.....at least one woman in the house is still sweet and innocent.:D


Cardio yesterday and today and I squeezed a workout in this afternoon as yesterday was just non-stop getting ready for Cora's sleepover party. I am nursing a severely strained ligament in my left shoulder (can't turn the steering wheel or lift my arm without severe pain), but it didn't stop me from doing chest,shoulders and tris on Friday!:D Needless to say, I'm paying the price for it now. Oh well...no time to lay off anything. Just been using the heating pad today and menthol rub (even though I am more than capable of massaging it into my shoulder, I am enjoying having Shelli do it as often as possible!)

Today I got in biceps, forearms and back thickness (no way I could do any pulls with my shoulder, so I passed on back width). Great workout even though I was flying solo. Did "dead shrugs" for thickness....love these things! I look odd doing them, but damn are they effective!

This week will be fun as I have legs twice. Guess that's better than having shoulders twice considering the strain. My strength is down right now, but I feel excellent...fresh and gung-ho. Not surprising as I'm still doing less cardio than I was doing in the offseason.

Alright...must go eat again and have my loveley wife massage some more menthol rub into my shoulder.

[Mark1T]

Sorry to hear that the shoulder is acting up. Would it be too risky to consider a cortisone shot?

What did you do for Biceps? Interested to know.

Thanks.

[Mr. Someday]

I'm definitely not the guy to talk to about biceps! :D

But if you must know, yesterday was incline db curls rest-paused in the 15-20 rep range (I got 19 I believe). For forearms I did reverse grip cable curls (single arm) and my bicep widow is actually reverse grip cable curls (dual), so I eneded up doing them twice, but slightly different movement. Needless to say, my forearms were pumped!

[Mark1T]

I'm definitely not the guy to talk to about biceps! :D

But if you must know, yesterday was incline db curls rest-paused in the 15-20 rep range (I got 19 I believe). For forearms I did reverse grip cable curls (single arm) and my bicep widow is actually reverse grip cable curls (dual), so I eneded up doing them twice, but slightly different movement. Needless to say, my forearms were pumped!


Yes, I had to know, Steve :) Incline DBs are on my rotation list once I get through with BB Curls. Great exercise because you are forced to use full range of motion. 19 reps, shoowee, that had to burn.

BTW, you have great arms.

[Mr. Someday]

Legs tonight....great workout. Almost didn't make it to the gym as wifey asked me to bring something upstairs for her......got a little sidetracked. lol

Leg press was up on the docket tonight, so we sit on the same machine for the whole leg workout.

Cybex press calves 90*10 (5 sec stretch for Mrs) 540*8 (Mr.)
Sumo Squats 360*12 (mrs.) 720*8 (mr.)
Leg Press 410*10/360*20 (Mrs.) 1000*10/540*37 (mr.)

Went higher reps on leg press tonight and really went slow and deep. After sumos I almost passed out....got wicked dizzy and Shell says I turned green (?). No idea where that came from.

Just downed 40g of waxy maize with some BCAA's and CEE. In a few minutes, I'll have 4 rice cakes with honey to get myself up to 120g of PWO carbs (mix of simple and complex). These high carb days are tough...I'm actually hungrier on these than I am on my low days. Higher fats definitely gives you more of a feeling of well being, whereas high carb days are virtually no fat.

[someday]

managed to fit in 45 minutes of cardio before i head off to work this morning. it's cora's b day. so no lifting tonight. i haven't been posting much since my mood has been rather crappy. i know i'm in better shape for 12 weeks out than ever before, but i still feel like a flabby load of crap! :D i'll just keep doing what i'm upposed to be doing and hope i get to take a bit of a break at the arnold....at least for one meal anyway.....doubtful, but it's a possibility.

i'm still at 6 hours of cardio a week and a low, high, med, low rotation....not bad at all.

[Seosaid]

Mrs, every time you compete you think you're inadequate a few weeks out but you always end up looking like a million $$$, this time wont be an exception.


I just cant wait to see those darn update pics :D!

[someday]

thanks josie....you're too sweet!

i just finished my hour of cardio for the day. i might try and double up on my cardio since we're all snowed in today. kids got the day off and i didn't have to work....gives us a chance to clean up around here.

HAPPY VALENTINE"S DAY EVERYONE!!!!

[Seosaid]

Happy Valentines Day You Two!!

[GREENFEATHER]

managed to fit in 45 minutes of cardio before i head off to work this morning. it's cora's b day. so no lifting tonight. i haven't been posting much since my mood has been rather crappy. i know i'm in better shape for 12 weeks out than ever before, but i still feel like a flabby load of crap! :D i'll just keep doing what i'm upposed to be doing and hope i get to take a bit of a break at the arnold....at least for one meal anyway.....doubtful, but it's a possibility.

i'm still at 6 hours of cardio a week and a low, high, med, low rotation....not bad at all.

I'd settle for 15 minutes of cardio right now! :( I tried the other day and did a triple 1 and a 1/2 dismount from the stepper onto the floor. Nadyia Comeneche I'm not, lol!! :D

Josie, I'll be taking gobs of pics and posting them from the room each night so you'll get some pics then.

[joed]

Happy Valentine's Day, somedays.

[ChocoChick]

Happy Valentine's Day to you both!

Can't wait to see progress pics, Shelli - I am sure you look great!

[Chubby Mom]

http://www.csdf.k12.ca.us/student_life/events/05/valentine's%20party/valentine's.png

[GREENFEATHER]

I saw a bumper sticker today that made me think of you.


IF YOU'RE GONNA RIDE MY ASS, AT LEAST PULL MY HAIR! :eek: :D

Hope you got some yesterday, I did! ;)

[Original Poster]

I saw a bumper sticker today that made me think of you.


IF YOU'RE GONNA RIDE MY ASS, AT LEAST PULL MY HAIR! :eek: :D

Hope you got some yesterday, I did! ;)

ROFLMAO !

Hi Shelli and Steve!
Two weeks folks. :)

[Mr. Someday]

My eyes!!!! :D

Where are the bodyspace avatar nazis when you need them??!!!:D



Two weeks indeed. And Greenie - what do you think? lol I almost took pictures of my Valentine's Day present from Shelli, but I think they would have been innapropriate for this site. :eek:

Lots of cardio the past two days, none of which was on a Stepmill or Treadmill. Shoveling!!! And ****loads of it. Freakin' town runs their plows down the middle of our street, leaving me to shovel 6 feet of the street along with my driveway....and you all know how much fun it is to shovel the plowed snow piles at the end of the driveway!! (shut up Hibby!!!! :D)

Get back in the gym tonight. See if I can make it through chest, shoulders, tris with this shoulder of mine. I need help putting on a jacket right now, so repping 315 is probably going to be a whole lotta fun!


Hope all of you had a wonderful V-Day as well!

[someday]

thanks for all the valentine wishes! we had a nice quiet night in....well....the neighbors may not have thought we were quiet, but we had fun! :D

and rob, i've seen that bumper sticker once in my life. about a year ago and i burst out laughing not only because of what it said, but because it was on the back of a minivan with a mom and a bunch of kids in it. our 13 yr old son was with me and asked what was so funny.....i told him it was a funny bumper stucker, but luckily we were to far away for him to read it. he's just getting to the age where he actually understands some of the adult jokes that used to go over his head.

[someday]

just finished my second cardio session for the day. i was feeling a bit guilty, so i pushed myself and just did it.

still have to lift tonight...should be chest, shoulders and tris....my least fav wo. not to mention i'm starting to notice a drop in my weights which makes things mentally tough for me. i get to start taking the 6 oxo in a few weeks....hopefully that will help me from feeling like a weaking. it did last time!

[Original Poster]

Shelli nice job on the cardio.
I am sure glad you have more left then I do. LOL

Hey, I tried on that tuxedo extra you sent me.
My business has a hard time staying in that tuxedo:eek:, if you know what I mean. ;)
What was that the small tux ? LMAO

[someday]

the tux was a one size fits all, but i know the "one size fits all" dresses never fit me.....even when i'm in show shape.

i guess you'll just have to let it all hang out :D

[Original Poster]

the tux was a one size fits all, but i know the "one size fits all" dresses never fit me.....even when i'm in show shape.

i guess you'll just have to let it all hang out :D

:eek:

I guess I am biggger then the average guy. :p

[Seosaid]

YEaH GRENN FOR TAKING THE PICS!

Chi, we want proof ;)

Way to Go on the extra cardio Shelli, 6-OXO will surely do the trick for the extra push.

[mom24boys]

HIyas Somedays hope your enjoying the weekend :)

[someday]

wow....didn't realize it had been so long since i posted here. things are going fairly well....so not much to chat about.

funny story....last night at the gym steve he said he was feeling better after taking some advil....then he confessesd he actually took the midol that i had left in his tahoe(by accident of course).....he said it worked great on his aches and pains......omg!!! i almost split my gut!!!

[Hibiscus09]

wow....didn't realize it had been so long since i posted here. things are going fairly well....so not much to chat about.

funny story....last night at the gym steve he said he was feeling better after taking some advil....then he confessesd he actually took the midol that i had left in his tahoe(by accident of course).....he said it worked great on his aches and pains......omg!!! i almost split my gut!!!

LOL! Glad it worked for him! :)

Happy weekend!

[GREENFEATHER]

wow....didn't realize it had been so long since i posted here. things are going fairly well....so not much to chat about.

funny story....last night at the gym steve he said he was feeling better after taking some advil....then he confessesd he actually took the midol that i had left in his tahoe(by accident of course).....he said it worked great on his aches and pains......omg!!! i almost split my gut!!!

I'ma have to have a talk with him next week!! :D Oh yea, there are a few pics I added to my journal. ;)

[Mr. Someday]

funny story....last night at the gym steve he said he was feeling better after taking some advil....then he confessesd he actually took the midol that i had left in his tahoe(by accident of course).....he said it worked great on his aches and pains......omg!!! i almost split my gut!!!


I knew I shouldn't of said anything.....A S S HOLE!!!!:D

[Original Poster]

I knew I shouldn't of said anything.....A S S HOLE!!!!:D
ROFLMAO !
Hmmmmmmmm the secrets are coming out. LOL
Keep a few for next week Shelli. :)

Steve,
Don't sweat it, it's not like you were wearing a feminine napkin or something. :eek: It was just some drugs. LOL

[StlBarbie]

OH MY ... no comment ... :eek:
So looking forward to meeting you both in a couple of days!!!! :)

[Mr. Someday]

I have 10 week out pics to post, but they are boring. Since friends of ours sent us some pics from the club last night we all went out to, I figured they'd make for better visuals. All I know is if I am not THE luckiest guy on the face of the planet, I don't know who is!!!

http://www.mustangmods.com/ims/u/2087/3608/146769.jpg

http://www.mustangmods.com/ims/u/2087/3608/146770.jpg

[jaguarr]

I knew I shouldn't of said anything.....A S S HOLE!!!!:D


Sounds like someone could use another dose of Midol. Haha! :D

Thanks for posting pics of Shelli dancing with the big ape, though. She's lookin' good! http://forum.bodybuilding.com/images/icons/icon14.gif

jag

[Original Poster]

Is that one of the outfits you are going to table dance with me in ?
There might be a bunch of guys lloking up that short dress.

http://i175.photobucket.com/albums/w132/chi_town_65/lapdancefromShellicopy.jpg

Nice Thighs Shelli !
LOL ;)

[eddied27]

Nice pics Steve! The missus is looking mighty fine! :D

BTW.....I got tix to the New Englands! I'll try not to scream "Mr. Someday" too many times while cheering you on. My first BB show so I'm definately looking forward to it. I was considering the Arnold but will likely do that next year.

Take care.....Ed

[joed]

If that's what happens after just drinking water, I can't wait until the celebration when the comp is over. Looking good somedays.

[Mr. Someday]

http://i175.photobucket.com/albums/w132/chi_town_65/lapdancefromShellicopy.jpg




LMAO!! You should save that pic Chi 'cuz that's the biggest you'll ever be!!!:D

And somehow I don't think that dress would be appropriate at the place you booked on Saturday. We were at a nightclub in Boston, so she fit right in with that crowd. I have better pics too.....like of the lap dance she gave me......and I can be bribed. :D

[mom24boys]

You guys look great.....nice legs shelli :)

[Original Poster]

LMAO!! You should save that pic Chi 'cuz that's the biggest you'll ever be!!!:D

And somehow I don't think that dress would be appropriate at the place you booked on Saturday. We were at a nightclub in Boston, so she fit right in with that crowd. I have better pics too.....like of the lap dance she gave me......and I can be bribed. :D

ROFLMAO ! I did save that pic actually. The one I was trying to put together was me in my tarzan outfit dancing with Shelli, but I ran out of time and had to take my oldest to Volleyball. Maybe later.

You two are a riot.
I can't wait until later this week. :)

BTW Steve, Does she hurt you with those thighs? ;)
I can see you webbling around like it was leg day the day before. :eek:

Shelli seeriously, NICE EVERYTHING. lol

[someday]

ok......here's the news........justin is very happy with me right now. he thinks i'm in a great spot, so he is keeping my diet the same for now. (2 high,2 med and 3 low days a week) he also only upped my cardio by 1.5 hours a week, but he changed how i do it. 45 minutes am and pm 5 days a week, so i actually get 2 days off a week! yippee!!! i'm am very happy!

i do have to shoot him an e-mail today because since i've started taking my fat burners on an empty stomach i've been throwing up. only happened twice so far, but it's got to be better to take them with food than throw up after my cardio every morning.

i can't believe steve posted those pics and i have no idea what lap dance he's talking about. i was very proud of myself......i was on my best behavior.....water the whole night.

thanks for the compliments EVERYONE!!! you're all way too sweet!

[Hibiscus09]

I noticed the water on the table. I was thinking, "Where's the wine?!" :D

You look great, Shelli! I'm glad to know I can still wear my nakey clothes in Ohio . I was worried I couldn't due to the cold weather. I guess I just wear a big coat and strip once I get indoors? :D :)

[batteryrequired]

.....and I can be bribed. :D

Wow, I can see all the PM's flying now tryin to collect cash for Mr.S :D Got one started yet Chi?
Whew Shelli! Lookin good!

And by the way Hibby, wearin Nakey clothes? Is that a birthday suit by chance?

[Mr. Someday]

I am really happy for Shelli....the fat is melting off of her. Last time she was having the worst time I'd ever seen anyone go through trying to drop weight, yet she was doing everything to a "T". Hell, she got a better email than me yesterday!! lol

I knew 10 weeks out was time to step it up. My cardio hadn't broken 3 hours/week until this point. I have a ton of energy as I am not the slightest bit fatigued and I have been getting my weights back up to where they were at the end of my last blast (I was able to barely eek out a few hacks at 600#'s again on Friday, so that tells me I am 100% and ready to go here). I have one more low day per week, which is no big deal because my low days aren't a heck of a lot different than my medium days. So 3 low, 2 medium and two high. My high days now top out at 550g of carbs, low is at 150. On low days, I have to do 45 minutes cardio am and 30 minutes pm. Medium days it is 30 and 30....high - none. So that takes me up to 5 hours and 45 minutes of cardio/week. No problem. Should really start leaning up now as I have thrown in an ECA stack 2x/day and yohimbine. They really work, but suck for my appetite. I guess on a low day that is a good thing, but on high days it is a bitch eating when you aren't all that hungry.

Looking forward to flying out to Ohio Friday morning. See everyone on Saturday!

[kimsquit]

how's the shoulder doing, Steve?

[Mr. Someday]

how's the shoulder doing, Steve?

It's seen better days for sure, but I've adjusted to the limitations for now (I couldn't do a wide grip pullup if my life depended on it). My shoulders look fine....they are a standout bodypart, but where it has been effecting me most is my left lat (the side where my rotator cuff is injured). It is becoming noticeably underdeveloped vs. the right. I'm going to throw in an extra set on back days from here on out for just me left lat and see if I can correct.

[GREENFEATHER]

I have 10 week out pics to post, but they are boring. Since friends of ours sent us some pics from the club last night we all went out to, I figured they'd make for better visuals. All I know is if I am not THE luckiest guy on the face of the planet, I don't know who is!!!

http://www.mustangmods.com/ims/u/2087/3608/146769.jpg

http://www.mustangmods.com/ims/u/2087/3608/146770.jpg

FAP, FAP, FAP!!!!!!! :D DAYUM!!!

[batteryrequired]

Ya know, I have not been able to do a very wide pullup in years, I just get a searing pain if I even try. I can do just outside of shoulder width pullup, but not much further out. I know that is what keeps my back width from expanding. Any ideas on what else to do to get the width going? I mean yours is super wide in my opinion, would love to have that width going.
Yeah, you should be pretty proud of Shelli, shes done an amazing job. Sounds like she treats ya pretty good too! :)

[Seosaid]

i can't believe steve posted those pics and i have no idea what lap dance he's talking about. i was very proud of myself......i was on my best behavior.....water the whole night.

thanks for the compliments EVERYONE!!! you're all way too sweet!

Wow I can't imagine what you do with wine then Steve must be very happy!! :D

You look amazing Shelli!

But be careful with the fat burner !!

[ms_mac]

Wow!!! Shelli, you look great!

[someday]

WOW! that was really nice to come home and see :) ....especially i got nailed doing 87 on the highway and the officer didn't give me a warning, but a ticket! first one in a long time....i'm gonna have to fight it. i was really feeling like an old lady, so thanks again everyone!!!

[=M=]

http://i175.photobucket.com/albums/w132/chi_town_65/lapdancefromShellicopy.jpg




Shelli, you look GREAT.....don't know bout that guy yer with though. :D





I can see you webbling around like it was leg day the day before. :eek:



Hmmmm...strong spelling skillz.

:D

[Hibiscus09]

Ha-ha Melissa -- don't you know, Weebles webble but they don't fall down? :D

[Mr. Someday]

Eddie - it is a great show, so your money was well spent. And don't yell Mr. Someday......you can call me Steve. :D

Chris - like I was saying about my shoulder, I RP'ed 225 behind the neck (that was with the bar weight :D) tonight for 18 reps, so pressing movements are ok....just those dam pulls from above.

Batts - I had to switch to low pulley rows....different variations. You may want to try rack chins too as I think they are the best back width exercise ever. Although I don't do them, I would imagine heavy db rows in a slow, controlled manner would also help with width.

[Chubby Mom]

Just stopped by to say good luck and have a great time at the Arnold :D

[Hibiscus09]

Shelli and Steve --

It was so great to meet both of you!! Ya'll are really sweet and I enjoyed having lunch with you guys! :)

I know you're going to knock them dead at your contest!

[StlBarbie]

Shelli and Steve ..
WOW .. YOU BOTH LOOK AMAZING!!!!!!:)
Bump to what Diane said, you two are going to knock them dead!!!!!
It was wonderful to see you .. wish we had been able to visit more ...
maybe next year???? :)

[Original Poster]

Shelli,
You were exactly the sweetie I knew you were.
You looked great as did Steve. You two are going to kick ass in your shows.

Steve,
It was so nice to finally meet you two.
I really enjoyed that lunch with you both and your friends that came were just as awsome as you both are. Matt is going to kick some major ass in his comp. I wish I could see the final shape he comes in at. At 5.5% bf 3 weeks out, I'd be shocked if he doesn't come in 1st or 2nd. LOL

You TWO ROCK and I look forward to seeing both again.

[Mr. Someday]

It was great meeting you guys as well. Barb - I wish you had been a little closer, I had a hard enough time hearing Rob at times and he was sitting right next to me! Needed a bullhorn to talk to you!:D

I wish you guys would have had the chance to meet the "I just finished off my 3rd martini" Shelli.....she is a WHOLE lot of fun!!:D

[GREENFEATHER]

I still think we might come up for your comp! Y'all are great people and I know you'll do great in your comp! Anyone that could eat rice and turkey burgers instead of Italian foods has to have some serious willpower. M said "Damn, they're both pretty hot". :D

[batteryrequired]

Wife and I agree with Green and his misses...yup, you both are not to shabby to look at! LOL It was great to meet you two finally, just wished we could have got to talk to you two a little more. I was listening in on you though when you were talking about diet and workouts some. Your both gonna kick some major ass alright. See ya next year hopefully.