training log [Archive] - Bodybuilding.com Forums

kethnaab

01-12-2007, 03:19 PM

yeah. I've started a few of these, and injuries and/or military commitments have shut them down.

As a result, I grew sour of journaling, as starting and stopping journals due to injury sucks ball-sicles.

Besides, my massive male ego and natural competitive nature caused me to do stupid ****. So here I am.

I'm starting this journal out of nowhere, in the middle of a "blah" time for me, as I have much going on in my personal and professional life. The purpose of this journal is PURELY for accountability. I WILL lift weights every other day. If I don't, then anyone who reads this journal has my permission and blessing to verbally trash me.

Call me a cowardly wussy who is too lazy to do anything. Tell me that I am an embarassment to my family, my country, and to myself. Tell me that I suck. It's all good. I love abuse. After 15 years in the military, I have learned to love it. :D

So yeah. Goals? To not be a chub-dogg. To re-motivate myself so that I can get my expanding waistline and shrinking torso going in the opposite direction. To get myself onto a nutritional program that works for me (I'm carb-sensitive, so TCD all the way for me)

Presently, I am training for an Army PT test, and I'd like to hit 120 pushups, so I am doing some "endurance" type training for upper body.

Overall, I am going to generally follow the DC-style bodypart split, i.e. upper body = Workout A, lower body (+biceps) = Workout B. Once I hit my PT test, I will transfer full-on into a DC-style training routine. It won't be "true" DC, as I will make non-Dante approved adjustments based on my own experience and knowledge, both with regular training and with rest/pause/DC style training specifically.

So yeah. I'll post before pics too...but only once I'm in shape, AFTER I post my "after" pics. :D

kethnaab

01-12-2007, 03:34 PM

1. Decline Bench Press
Warm Ups
bar x 20
95 x 20
135 x 20
175 x 20
225 x 3
Drop Set
275 x 8 // 225 x 8 // 175 x 12 // pushups x 15 (slow mo)

2. Pendlay Rows
Warm Ups
135 x 8
185 x 8
Drop Set
235 x 8 // 185 x 8 // 135 x 10 (1-1/2's)

3. Facing-away V-bar dips
Rest-Pause Set
My fat ass x 17/5/3 + pushups x 10 (slow mo)

4. Pendlay Row
Regular Work Set
185 x 12

5. Gorilla Chins
Drop Set
My fat ass x 8 // Rack Wide Grip x 6 // Rack Medium Grip x 5

6. DB Laterals
Rest-Pause Set
40 x 15/5/5 (per side)

Commentary
Smoked me. I'm in piss-poor shape, to say the least. Drop sets were performed as fast as possible, i.e. stopping only to change the weight (without rushing between weight changes). Rest-pause were performed DC-style, i.e. "15 breaths". DB Laterals were performed one-arm at a time, alternating. i.e. 15 reps on left arm, 15 on right arm, 5 on left arm, 5 on right arm, 5 on left arm, 5 on right arm. The rest was only long enough to switch arms. Rest between exercises was 3-5 minutes.

All bench presses and pushups were performed with slight pause at chest (~1/2 second). Dips were performed with feet in front of me. Pendlay rows are performed off the ground, perfectly parallel upper body, controlled descent, ZERO upper body swing. Gorilla chins are hammer-grip chins with arms at shoulder width. Rack chins were performed with forced lat stretch between reps, completely controlled ascent and emphasized slow descent. DB laterals were performed by leaning toward the exercising arm, to increase the ROM. Set terminated when I had to swing to get the rep up.

I say again, I am smoked. I am in piss-poor condition. Post workout was 25g of dextrose in a quart of water, followed immediately after with 25g WPI, 10g Xtend, 5g creatine, 5g Taurine and 500mg GABA in another quart of water.

Then I proceeded to get my ass beat by my 5-year old at checkers. Not fair. I was still dizzy from my workout.

My goals are as follows:

1) Get up to 325 x 8 for my first set on declines
2) Get up to 285 x 8 for my first set on Pendlays
3) Get through the workout without feeling like I'm going to vomit
4) Beat that little 5-year old's ass at checkers

I'm good for #1, #2 and #3 within a few months. Unfortunately, I think #4 is a lost cause.

kimsquit

01-12-2007, 03:58 PM

I WILL lift weights every other day. If I don't, then anyone who reads this journal has my permission and blessing to verbally trash me.Do we really to wait until you miss a workout or can we start verbally trashing you now? y'know...to get a feel for it :p

Welcome to the journaling forum! :)

~ Chris

kethnaab

01-12-2007, 04:12 PM

Do we really to wait until you miss a workout or can we start verbally trashing you now? y'know...to get a feel for it by all means, practice makes perfect! Be proactive, start now, why wait?

Hibiscus09

01-12-2007, 05:15 PM

You suck. :D

Nice workout! :) If you feel like you're in piss poor condition, then let's see you pick things up boy. Now get to work!

I'm sure you'll achieve your goals. Just do it!

kethnaab

01-12-2007, 05:27 PM

You suck. :D

suck? well, only when my wife asks....hurm...nevermind.... ;)

Nice workout! :) If you feel like you're in piss poor condition, then let's see you pick things up boy. Now get to work!

yes ma'am! *salutes*

I just have to keep my excessively well-developed ego in check, and make sure I take my time. I have to forget my "glory years past" and see if I can create some new "glory years" for the future.

thanks for stopping by Hibbi! :D

mom24boys

01-12-2007, 05:39 PM

no pity parties for you Huh? welcome

namtrag

01-12-2007, 05:44 PM

Welcome, you worthless slime!

Really, just stopped by to welcome you to the forum.

What's "DC-style" mean?

emmie

01-12-2007, 06:12 PM

Hi - Think I'll come along for the ride. It takes a special kind of person to admit to an ass-whomping by his 5 year old :). Good luck with your reaching your goals!

- Emma

jwdjrs

01-12-2007, 06:28 PM

Hey Keth, Best wishes man :)

eddied27

01-12-2007, 06:30 PM

Welcome aboard! :D

I have a question on WSB if you don't mind. BTW....thanks again for the warm-up advice in my journal. Anyway, in what I've read, WSB can be real taxing which is why it is suggested that you decrease the workload (not intensity) every 2-3 weeks. I think I read somewhere (it could have been your thread) that if you change up your ME exercises every 2-3 weeks you don't necessarily need to decrease the volume you do.

Do I have that right?? I'd appreciate your thoughts.

Thanks and look forward to following along.

Ed

kethnaab

01-12-2007, 06:45 PM

mom24, namtrag (hehehe...slime), emmie and jwdjrs, thanks for stopping by.

namtrag, DC training is "DoggCrap", check out " Mr. Someday's I have to listen to a dieting Mrs. Someday for 18 weeks thread" for an example, and go to www.intens************ for more info on DC training.

I think I read somewhere (it could have been your thread) that if you change up your ME exercises every 2-3 weeks you don't necessarily need to decrease the volume you do.

you switch ME exercises every 2-3 weeks to delay your inevitable CNS burnout

the frequency with which you do a deload (decreased volume, decreased frequency, etc) is going to depend entirely upon you

justtryn

01-12-2007, 07:19 PM

Hey! Welcome to journaling! It's nice to have another Westerner on board, as well.

Like Mr. Someday, I'm going down the DC road myself. You can take a look at my journal since Dec. 18th or so to see how I've been following it so far. This is the second time I've done DC training. The first I had it all wrong, and quite honestly needed to be in the gym more than the "tradition" DC split allows. I'll be interested to see what your non-Dante modifications are, as well.

Again, welcome aboard!

eddied27

01-12-2007, 07:27 PM

kethnaab

01-12-2007, 07:54 PM

Hey! Welcome to journaling! It's nice to have another Westerner on board, as well.

I'm a misplaced foreigner (from Pittsburgh, PA). The Army brought me over here, this hot little swedish/chinese chick kept me here. ;)

Like Mr. Someday, I'm going down the DC road myself. You can take a look at my journal since Dec. 18th or so to see how I've been following it so far. This is the second time I've done DC training. The first I had it all wrong, and quite honestly needed to be in the gym more than the "tradition" DC split allows. I'll be interested to see what your non-Dante modifications are, as well.

Again, welcome aboard!

excellent, I'ma look it up, thanks!

Hey JT.....might want to read up on this kethnaab thread. Some solid stuff right there! Doing WSB now (not his version but similar) and really enjoy it! :D

http://forum.bodybuilding.com/showthread.php?t=789404

oh, don't listen to that guy. he's a knucklehead. ;)

justtryn

01-12-2007, 08:23 PM

Oh I know he's a knucklehead... he and I are from the same mold, I think! Good looking stuff, Rob. I like your profile pic. ;)

eddied27

01-13-2007, 10:29 AM

Hey kethnaab....hope your Saturday is going well. I have an issue that I need your advice. I tweaked my right shoulder New Years Eve and it just isn't getting any better even though I've done one ME-Chest day since then.

When I went to do it again today, I couldn't get past 225! :eek: It could have been not warming up, getting through warm ups too quick, etc. but I'm not chancing it. It just simply does not feel right. So....I switched today to DE- Squats and I did some shoulder rehab type work (internal/external rotations and very light lat raises). I want to give a good 2-3 weeks before getting back to ME Chest work.

What can I do? I want to stick with WSB with the deads and squats but what else could I do on what would have been chest days? DE/RE Chest days with light presses and minimal shoulder work?

I know I may lose some chest strength but this is a marathon not a sprint. :D

Any advice would be appreciated. Thanks and take care.

Ed

IR45N

01-13-2007, 11:19 AM

I just have to keep my excessively well-developed ego in check, and make sure I take my time. I have to forget my "glory years past" and see if I can create some new "glory years" for the future

Glory years at 45, 55, 65.....hmmm, not much time left:D Get crackin'!

kethnaab

01-13-2007, 04:37 PM

I tweaked my right shoulder .... What can I do?

honestly, you can and should do as little as possible. a tweeked shoulder is nothing to mess with. I "tweeked" my shoulder and ended up needing surgery

try every single exercise that involves upper body pressing. Use lighter weights, don't go anywhere near failure, and see what you can do. You might find that you can do the decline hammer press for sets of 15, you might find that you can only do incline DB presses after a long warmup, etc.

whatever you do, make darn sure you don't get the urge to push things fast, and keep at those rotator cuff strengthening exercises as if your life depends on it, because make no mistake, your lifting life DOES!

and yes IR45N, I must get crackin'!

Commentary

Lats sore, chest sore, triceps sore, delts sore. Oy...I'm in bad shape. :rolleyes:

eddied27

01-14-2007, 06:26 AM

honestly, you can and should do as little as possible. a tweeked shoulder is nothing to mess with. I "tweeked" my shoulder and ended up needing surgery

try every single exercise that involves upper body pressing. Use lighter weights, don't go anywhere near failure, and see what you can do. You might find that you can do the decline hammer press for sets of 15, you might find that you can only do incline DB presses after a long warmup, etc.

whatever you do, make darn sure you don't get the urge to push things fast, and keep at those rotator cuff strengthening exercises as if your life depends on it, because make no mistake, your lifting life DOES!

and yes IR45N, I must get crackin'!

Commentary

Lats sore, chest sore, triceps sore, delts sore. Oy...I'm in bad shape. :rolleyes:

Thanks kethnaab. Appreciate the reply. I'll keep everything else in the routine the same except anything upper body pressing. :)

kethnaab

01-14-2007, 11:02 AM

bah, forgot to update yesterday

did 55 minutes on the elliptical, 5.2 miles, sweat my balls off. good stuff.

2374 calories, 290 protein (52%), 97 carbs (15%), 82 fats (33%)

i'm going to do a "timid" leg workout today to see how my lower back is hanging in there

emmie

01-14-2007, 03:49 PM

did 55 minutes on the elliptical, 5.2 miles, sweat my balls off. Jeez, I'd hate to have been the person who used the machine after you and found 'em :eek:!

kethnaab

01-14-2007, 03:55 PM

1. Alternating Hammer DB Curls
Warmup
40 x 8 per arm
Work Set
65 x 12 per arm

2. 1-arm Barbell Curl
45 x 10 per arm

3. Sumo Stance Romanian Deadlifts
Warmups
135 x 8
225 x 8
Work Set
315 x 6

4. Front Squats
195 x 8

5. Back Squat
205 x 10

6. Reverse Hypers[
66 x 20

7. GHR - arms out
me x 10

Commentary
Today was definitely an "intro" workout. My biceps tend to get VERY sore the first few workouts, and this would interrupt my upper workout on Tuesday, and we can't have that. As a result, I did moderate weight throughout the arm exercises, leaving a few pounds and a few reps in the tank.
Legs were the same. My lower back has been chronically problematic, so I just wanted to take today as an "introductory" workout. Sumo RDLs are a favorite of mine. I pull these from the floor, and use very minimal knee bend. This helps hammer the hamstrings horrendously, wreaking havoc and leaving me huffing and heaving. HA!
Did some squattage with light weights to wake up the quads a bit as well. Honestly not even close to worried about my quads, they will respond when I decide to work them seriously. That won't be for quite some time, however, as I am determined to fix my lower back before I even consider pushing the weight on these or deadlifts.
Finished with reverse hypers and glute-ham raises to get a stretch and some direct work for the hammies and erectors. All in all, I feel pretty good.
Diet is abit off today, protein is low. It's 4 PM, and I have yet to break 100g for the day yet. :eek: Terrible...simply terrible. Today has been a "carb" day though, so I'm hoping that will help make up for it.

justtryn

01-14-2007, 05:23 PM

Good looking workout, K. Sumo Romanians?? Not sure what these are. Can you explain them or give me a pic?

kethnaab

01-14-2007, 06:30 PM

close facsimile (http://www.bsu.edu/webapps2/strengthlab/exdetails.asp?exid=175)

:)

kethnaab

01-15-2007, 12:14 PM

Final calorie totals for yesterday:

Pro - 273 (43%)
CHO - 219 (32%)
Fat - 72 (26%)
Totals - 2626

Today, 15 Jan 2007 - AM

elliptical

60 minutes
level 6
652 calories burned (Supposedly)
5.12 miles

back to the low-carbs for the day. bleh...I love my Honey Graham Life cereal...*licks lips and drools*

Original Poster

01-15-2007, 12:21 PM

Rob,
Strong WO's bud !
Nutrition is looking excellent. :)

Mr. Someday

01-15-2007, 01:04 PM

Man....you just reminded me how much I'm going to miss cereal, even though I don't eat it very often. If I could, I would live off of Frosted Flakes and Cocoa Pebbles!!!:D

kethnaab

01-15-2007, 01:22 PM

Rob,
Strong WO's bud !
Nutrition is looking excellent. :)

thanks Chi, I'm working on it. I have 2 goals.

Short term (by my b-day in July) - 225 @15%
Long term (by next year this time) - 230 @ 12%

Man....you just reminded me how much I'm going to miss cereal, even though I don't eat it very often. If I could, I would live off of Frosted Flakes and Cocoa Pebbles!!!:D

ahahaha....dude, I LIVED off of Cocoa Pebbles (Well, Cocoa Krispies, very similar) for a good 3 or 4 months over in Iraq.

I was up in Mosul when the chow hall got bombed, in fact, my hooch was right across the street and down a bit. Anyway, we had no chow hall for several months, but we got "cereal box" deliveries along with our MREs.

I knew exactly where in the box the Cocoa Krispies were, and I used brute force, threats and violence to my fellow man, and a lot of sweet-talking to ensure I got all the Cocoa Krispies. :D

yeah, I'm with ya. Cereal is way too yummy. I could eat it for dessert

*sighs*

thus far today, 137g protein, 25g fat, 3g carbs.

*Snarl*

jmc53

01-15-2007, 01:29 PM

this hot little swedish/chinese chick kept me here. ;)
That's not a combo you hear very often :)
Nice looking workouts.

kethnaab

01-15-2007, 09:59 PM

end totals for today's chow

287 pro (55%), 54 CHO (0%), 81 fat (35%) = 2115 calories

tomorrow is cardio in the AM and upper A2 in the evening

justtryn

01-16-2007, 07:33 AM

close facsimile (http://www.bsu.edu/webapps2/strengthlab/exdetails.asp?exid=175)

:)
Thanks, K!

kethnaab

01-16-2007, 01:22 PM

AM cah-dee-yo

5 minute warmup, 20 minutes on the stairclimber w/heart rate > 155 the whole time, then a 7 minute mile on the treadmill @ 5% incline, then stretching

decline benches + dippage + pendlay rows + chinnies this afternoon when I get home

kethnaab

01-17-2007, 04:57 AM

slight adjustment to the training for yesterday

due to a variety of reasons, including some rather pesky DOMS, I took yesterday 'off' from the weights.

to punish myself for being such a slacker, I ended up doing 3 cardio sessions. The one from the above-listed post, as well as a 45-minute @ level 8 on the elliptical at around 1700 (5PM for you non-military folk) and another 35-minute on level 6 to close out the evening.

it's now 5am, and I'm about to hit up another 30 minutes, then head to the gym onpost and do some pulling type stuff (lats, traps, and maybe some deads, we shall see)

so yeah. Between trainign for a PHysical training test and a weigh-in, trying to fit the iron in gets a bit annoying. Can't wait until this is over, then I have 6 months of training mostly to myself...WHEEEE!!!!!

emmie

01-17-2007, 07:34 AM

Wow, THREE cardio sessions in one day! Are you training to be a figure competitor?? :p I'm impressed with your dedication - I'm sure the tedium factor was pretty high by the time you got to workout #3.

I am a non-military folk: What is the physical training test? Does everyone need to pass this? Seems to me that you're already in great shape. :)

empresscat

01-17-2007, 08:16 AM

3 cardio sessions?
Don't burn yourself out!

kethnaab

01-17-2007, 09:39 AM

Wow, THREE cardio sessions in one day! Are you training to be a figure competitor?? :p

ahahaha...only if the "figure" they are looking for is "refrigerator-rectangular" in shape! ;)

I'm impressed with your dedication - I'm sure the tedium factor was pretty high by the time you got to workout #3.

tedium? Oh no. God bless the man/woman/alien who invented the mp3 player playlist. I listen to "aggressive music", and I always have. My wife and my 4 monkeys don't particularly enjoy my style of music, so the mp3 player is the only way for me to listen to my tunes. So it's not that big of a deal.

I am a non-military folk: What is the physical training test? Does everyone need to pass this? Seems to me that you're already in great shape. :)

well, each branch has it's own test. I'm in the Army, so I do 2 minutes of pushups for max reps, 2 minutes of situps for max reps, and a 2-mile run for time.

and thanks. i'm in okay shape, but I always want more. :)

3 cardio sessions?
Don't burn yourself out!

I'm a soldier ma'am. I don't "burn out". :D

thanks for stopping by.

This morning, did another cardio session, and did a pull day. Forgot to bring my dagnab journal though, so i can't remember too much about wht the heck I did. I kinda hate lifting at 0500 though, I'm still groggy and don't know WTF I'm really doing, I just kinda go through the motions.

busy day today though, so I gotta do what I gotta do.

eddied27

01-17-2007, 07:10 PM

Hey kethnaab....been following your advice about doing the shoulder exercises "like my life depended on it". I just saw your post in jag's journal about shoulder girdle warm up.

In your opinion, what is an appropriate warm up approach prior to heavy presses? Let's use shooting for 290x1 (what I was aiming for prior to shoulder issue) on decline's or are you just suggesting the 30 minutes of warming up/stretching for incline's and military presses only?

I ask because I know you suggested in my journal about not doing as many sets of decline's prior to shooting for my 1RM so that I have enough to get it. Just want to be sure I understand your thoughts on it. I'd like to avoid at all costs any shoulder issues because, as you so eloquently put, "my LIFTING life depends on it". :D

Thanks.....take care.

Ed

EDIT: Believe it or not, I actually feel I could do (but I won't) pressing movements after doing internal/external rotations. I've always known them as a "last exercise" in the routine. Thoughts?? BTW....sorry for the long post! :D

kethnaab

01-17-2007, 11:48 PM

what is an appropriate warm up approach prior to heavy presses? Let's use shooting for 290x1 (what I was aiming for prior to shoulder issue) on decline's or are you just suggesting the 30 minutes of warming up/stretching for incline's and military presses only?

I ask because I know you suggested in my journal about not doing as many sets of decline's prior to shooting for my 1RM so that I have enough to get it. Just want to be sure I understand your thoughts on it. I'd like to avoid at all costs any shoulder issues because, as you so eloquently put, "my LIFTING life depends on it". :D

If I was shooting for an ME day of 290, meaning I had already done 285, this is how I would do it

Warm ups (all done "rapid fire", i.e. no real rest between them)
bar x 20
95 x 20
135 x 10
very easy stretching and rotations with no weight, just go through the ROM
then:

Warm ups/Preparatory - done with minimal rest between sets, no fatigue, no "pump", just a bit of blood flowing, make sure your shoulders and elbows are done cracking, etc. ;)
135 x 8
185 x 5
205 x 3
225 x 1
245 x 1
*insert prayer here*

Work sets
90% x 1 (260 x 1) *another prayer is good right here*
100+% x 1 (290 x 1)
**95% x 1 OR 90% x RM (i.e. 275 x 1 or 260 x as many as possible - usually 2 or 3)

EDIT: Believe it or not, I actually feel I could do (but I won't) pressing movements after doing internal/external rotations. I've always known them as a "last exercise" in the routine. Thoughts?? BTW....sorry for the long post! :D

do yer rotator cuff LAST ya nutcase! ya tryin' ta jack yer shoulder permanently er what?

How's that for my thoughts? ;)

Seriously, ALWAYS FINISH workouts with rotator work, but start workouts with light rotator movements and easy stretching

GREENFEATHER

01-18-2007, 01:44 AM

Angry music on the stepper is always a good thing!;)

kethnaab

01-18-2007, 09:43 AM

Angry music on the stepper is always a good thing!;)

i have a very specific playlist for cardio

I thrive on violent music. I have to "be in the zone" while I'm doing cardio, or I can't generate intensity.

oh yeah, today I'm taking off for recovery, and then I'm going to hit it up again on Friday.

jaguarr

01-18-2007, 09:48 AM

Lookin' good in here, soldier! We need a catchier title for your journal, though. Maybe someting like "Kethnaab's War On Iron" or something like that.

jag

kethnaab

01-18-2007, 10:05 AM

Lookin' good in here, soldier! We need a catchier title for your journal, though. Maybe someting like "Kethnaab's War On Iron" or something like that.

jag

how about...

"kethnaab drops a log?"

:D

jaguarr

01-18-2007, 10:06 AM

how about...

"kethnaab drops a log?"

:D

Yeah, that'd be a different kind of journal and I think I'd probably have to unsubscribe. :(

jag

kethnaab

01-18-2007, 10:07 AM

Yeah, that'd be a different kind of journal and I think I'd probably have to unsubscribe. :(

jag

why? it would be a strongman training journal. I'd do log lifts and such

WHAT WERE YOU THINKING??? *mock horror*

jaguarr

01-18-2007, 10:09 AM

why? it would be a strongman training journal. I'd do log lifts and such

WHAT WERE YOU THINKING??? *mock horror*

I thought it would be about dumping the cache logs from your computer into a journal. Oh, wait...you thought that I might think it was about....ewwww!

jag

emmie

01-18-2007, 10:41 AM

Kethnaab's Scatalogical Stairclimbing Summary :p

jaguarr

01-18-2007, 10:46 AM

How about "Kethnaab's HOLY ****! Log". :confused:

jag

eddied27

01-18-2007, 12:49 PM

do yer rotator cuff LAST ya nutcase! ya tryin' ta jack yer shoulder permanently er what?

How's that for my thoughts? ;)

Seriously, ALWAYS FINISH workouts with rotator work, but start workouts with light rotator movements and easy stretching

Now that's an e-dope slap if I ever saw one! :eek: ;)

Thanks for the reply......Ed

Chubby Mom

01-18-2007, 03:54 PM

Hi Kethnaab thanks for stopping buy figured I do the same WELLCOME :D

We have the same goals : :)
( Goals? To not be a chub-dogg.)( get my expanding waistline and shrinking torso going in the opposite direction.) (I'm carb-sensitive,)

SwagMorris

01-21-2007, 09:15 PM

Glad to see you got another journal up now sgtro... hmmhmm... Keth:D

kethnaab

01-21-2007, 10:34 PM

okay, car accident + 2 term papers (1 team, 1 individual) + major scrambling for job = no journaling

I've done 30 minutes cardio each day since last week, except for Friday when I did 45 minutes worth of Solo Point (bigass hill)

Tomorrow I'll do cardio in the AM and upper body in the PM

emmie

01-22-2007, 08:42 AM

okay, car accident + 2 term papers (1 team, 1 individual) + major scrambling for job = no journaling

Yikes :eek:! Hope there was no damage to body of car or body of you! Are you in grad school?
What's Solo Point? I'm guessing it doesn't have anything to do with ballet and toe shoes :p!

dbx

01-22-2007, 08:52 AM

Man, another journal slipped in here that I didn't see til' a week later :o

Welcome to O-35 journaling, Keth! Your workouts look great so far. Maybe you'll stick with the journal this time around :).

kethnaab

01-22-2007, 10:19 AM

Yikes
Hope there was no damage to body of car or body of you!

Ford F150 lariat 4x4, totalled. My body - just fine. :)

Now I have a Ford Explorer Sport-Trac that is pretty nifty.

Are you in grad school?

nope, I'm in the Army. Not to Grad School yet. I earned my associates since I've been in the army, but OPTEMPO was way too high the last few years to do any type of college. Now I have a cushier job, so I can manage to get some college in (going full-time)

What's Solo Point? I'm guessing it doesn't have anything to do with ballet and toe shoes :p!

hehhe...it's a hill that goes up about 30% grade over 1/2 mile. I do up-and-downs for an hour and then suffer immeasureably from it. :)

Man, another journal slipped in here that I didn't see til' a week later :o

Welcome to O-35 journaling, Keth! Your workouts look great so far. Maybe you'll stick with the journal this time around :).

and yeah dbx, I WILL stick with the journalling! :D

Chubby Mom

01-22-2007, 10:28 AM

Sorry to hear about the accident glad that you are alright :)

emmie

01-22-2007, 12:51 PM

hehhe...it's a hill that goes up about 30% grade over 1/2 mile. I do up-and-downs for an hour and then suffer immeasureably from it. :)

Hmmm. You might actually have more fun in the toe shoes and a tutu :D.

Savor that "new truck" smell - and buckle up! 'Tho, that the truck was totalled and you weren't tells me that you probably were buckled up.:)

kethnaab

01-22-2007, 01:10 PM

i have 4 kids. I don't even start the engine until we're all buckled up.

and don't let my wife get wind of that "toe shoes and tutu" thing you're talking about

next thing you know, she'll be making some weird demands. *shrieks like an 11-year old girl and runs for the hills*

emmie

01-22-2007, 04:46 PM

i have 4 kids. I don't even start the engine until we're all buckled up.My parents told me that the car wouldn't start unless the seat belts were buckled. I think I was about 17 when I realized that they were lying.:mad:

kethnaab

01-23-2007, 12:11 PM

okay, yesterday morning I hauled ass for 45 minutes, then did some sprints afterward for about 10 minutes. I was smoked, so last evening, I did 35 minutes on the Elliptical last night, kept heart rate over 160. I was haulin' ass. :D

this morning I did a pretty light cardio session, 50 minute brisk walk to get some blood into the legs since I was a bit tight from yesterday's cardio. This afternoon I hit the iron. WHOOO!!!!

kethnaab

01-23-2007, 10:06 PM

1. Decline Bench Press
Warm ups
bar x 20
95 x 20
135 x 10
185 x 8
235 x 5

Drop Set
285 x 6
235 x 8
185 x 9
+ pushups - 12 slow-mo

2. Gorilla chins
bodyweight (231) x 13/6/3=22 R/P

3. Slow-mo V-bar dips
bodyweight (231) x 12/4/2.5=18.5 R/P + pushups - 10 slow-mo

4. Pendlay rows
185 x 10
185 x 8

5. Lean-away 1-Arm DB Laterals
40 x 15/9/6=30 R/P

6. Incline Leg Raises
20/10/5=35 R/P

Commentary
Well glory be to God, I hit 285 and my shoulder didn't tweek on me. :D :D :D This is big news here. I am doing drop sets instead of R/P for chest because I have a PT test coming up soon, and I want to hit 120 pushups, and drop sets are great for anaerobic endurance. I've used a similar style before and got to 100 pushups in 1 minute, but didn't bother to continue. So yeah, benches felt great, paused each rep briefly on chest, and did the pushups super-strict and super-slow mo, touching chest to ground, pausing briefly, and exploding upward. The time between drop sets was minimal, as I simply hopped up and pushed the 25s off either side.

Gorilla chins are hammer-grip chins with a shoulder-width grip. I've found that a few adjustments to my style on this reduces my ability to do heavier weight or more reps, but my lats get SO DOGGONE TRASHED, I can't argue. So I stick with the technique, even though it's an ego-breaker. R/P interval was 12 breaths.

Dips were surprisingly difficult. My endurance is suffering with the super-low carbs, but that's cool, I'll be lean again someday and dips will be easier! I face away from the V-bar and use the "Gironda" hand placement, and do these suckers real slow. I used to use these as a heavy-weighted staple, but my shoulder says "no dice", so I just do them slower and with the Gironda-style hand spacing, it really trashes the pectoraleus majoris :) Rest/pause = 10 breaths (probably need to space it to 15 next time)

Pendlays worked nicely. I used 35s and stood on a few exercise mats for a greater ROM. I was tired as heck though, I may need to try to do these first again, and do rack chins for back width. I did the 2 sets rapid-fire style, with about 45 seconds rest between sets.

DB laterals were performed while holding onto my power cage. I lean away a bit (lean toward the arm I'm doing), and then hit it up. I do these with no rest, I do left-right-left-right-left-right, so that works for my rest/pause.

Incline leg raises were done with 10-second rest/pauses, and I did these pretty slowly, curling my hips upward with no leg swing.

All in all, a pretty darn effective weight workout. We'll see tomorrow just how effective it was.

:D

GREENFEATHER

01-24-2007, 01:36 AM

Workouts look good man!!

Mr. Someday

01-24-2007, 05:01 AM

Nice workouts. Good idea on increasing the breaths on RP sets....we use 15 deep breaths before we hit it again....10 wouldn't be enough for me.

Congrats on the shoulder......it's always a great feeling to finally work through an injury or find an effective workaround.

Hibiscus09

01-24-2007, 07:22 AM

Your workouts are looking fantastic!! :)

Happy Wednesday!

justtryn

01-24-2007, 07:28 AM

Nice work!

kethnaab

01-24-2007, 08:53 AM

Nice workouts. Good idea on increasing the breaths on RP sets....we use 15 deep breaths before we hit it again....10 wouldn't be enough for me.

yeah, I tried to cut it short for my dips because of my PT test, wanted to try to induce some extra endurance, but I think the lack of overall volume as a result negatively outweighs the small endurance benefits.

Congrats on the shoulder......it's always a great feeling to finally work through an injury or find an effective workaround.

oh man, you have no idea. I had aspirations of being a powerlifter prior to shoulder surgery. It has been forever and a day since I've really been able to move that kinda weight for 6 reps without my shoulder getting royally peeved at me. GF, Hibbi and Just, thanks for stopping by, reps when I recharge. :)

okay, so yeah. This morning

We'll call this morning "death by HIIT"

15 minutes of abs, followed by:

400m repeats - 1:15 break between repeats
1:05
1:09
1:11

Football field suicides - Sprint out to the yard line, jog back to the end zone (0 yard line) - 1:15 break between "sets"

Sprint forward to yard line, jog backward to end zone (0 yard line)
0-10-0-20-0-30-0-40-0-50-0
0-10-0-20-0-30-0-40-0-50-0
0-10-0-20-0-30-0-40-0-50-0

2:00 break

Sprint forward to yard line, touch, sprint backward to end zone, touch
0-10-0-20-0-30-0-40-0-50-0
0-10-0-20-0-30-0-40-0-50-0
0-10-0-20-0-30-0-40-0-50-0

2:00 break

Sideways runs
Facing right - 0-10-0-20-0-30-0-40-0-50-0
Facing left - 0-10-0-20-0-30-0-40-0-50-0

2:00 break

Sprint out, sprint back
0-20-0-50-0
0-20-0-50-0
0-20-0-50-0
0-20-0-50-0
0-20-0-50-0

+ 400m cooldown jog

+ dry heave (10 minutes, ~90% intensity)

Commentary
*passes out in truck for 20 minutes before driving to gym to shower*

emmie

01-24-2007, 09:04 AM

+ dry heave (10 minutes, ~90% intensity)

You're really going to have to work on that intensity :rolleyes:...

Holy guacamole, that was one sanity-defying workout! I'm telling you, if I did sprints like that, I'd probably NEVER do them again :eek:. I'm impressed with your stamina and your dedication! Can't imagine that you'd have any trouble with the PT test. (Does yor salary increase if you really ROCK??! :p)

And this workout after yesterday's gym torture. Congrats on getting your desired bench back! I'll bet that made your day.:)

kethnaab

01-24-2007, 09:37 AM

my salary doesn't increase, but it is yet another reason for the younger guys to follow me

"Do what Sarge says or he WILL kick the ever-livin' crap out of ya..."

in the military, leadership is based upon respect, period, end of story. :)

justtryn

01-24-2007, 09:45 AM

okay, so yeah. This morning

We'll call this morning "death by HIIT"

+ dry heave (10 minutes, ~90% intensity)

Commentary
*passes out in truck for 20 minutes before driving to gym to shower*

HOLY CRAP!! You are an ANIMAL! No wonder Sergeant's run the Army (my dad was a Master Sarge in the Army - drafted WWII)

kethnaab

01-24-2007, 11:07 AM

whooo!! Respect to Pops there, Justryn!

kethnaab

01-29-2007, 07:42 AM

so, as usual, I got caught up with college paper crapolla and forgot to update my log, so just stick in a whole bunch of cardio and abdominal work for the last few days

AM - Army PT stuff

2 minutes situps - 84 (1:00 break)
1:00 situps - 59 (:30 break)
:30 situps - 34 (1 minute break)

2 minute crunches - 106
1:00 crunches - 72
:30 crunches - 39

flutter kicks - 80 4-count
rope climbers - 50 4-count

4 x 50-yard lunge repeats (bodyweight)

+ stretching

going to do upper this afternoon

good burn in the quads and midsection

kethnaab

01-30-2007, 10:54 AM

okay, so I spent most of yesterday at Madigan Emergency room with my 11-year old (strept throat...D'OH!) and then came home and right after I submitted my 2 term papers for my college class, the power went out all night. Thankfully, I already submitted the papers! Whoo!

yeah yeah, garbage excuses, but I had to move my upper workout to today. I'll be doing it in about an hour, no excuses this time.

Just gotta get the space heater cranking so I don't freeze my boobies off in the garage. :D

StlBarbie

01-30-2007, 12:45 PM

Absolutely AWESOME WOs going on in here!!!! :)
Talk about INTENSITY ............ :eek: WOWZA!!!!!

I am going to have to hang out here and see how the hell you built those legs of yours!!!! :eek:

Sorry about your baby .. nothing is more diffiicult than having an ill child!!
Hope she is feeling better!! :)

kethnaab

01-30-2007, 12:53 PM

Absolutely AWESOME WOs going on in here!!!! :)
Talk about INTENSITY ............ :eek: WOWZA!!!!!

gotta show up the young bucks, ma'am. Can't let them see ole' sarge as anything but a badass. ;)

I am going to have to hang out here and see how the hell you built those legs of yours!!!! :eek:

1 x 5-8 heavy squats
1 x 20 rep widowmaker squats

no joke. that's all I ever did for them. Nothing special, just ridiculous intensity with the squats, especially the widowmakers. I think the Stepmill helped carve in some good separation, and of course my rectus femoris was built because I do a ton of situps in the military (underrated exercise for thigh definition, IMHO)

Sorry about your baby .. nothing is more diffiicult than having an ill child!!
Hope she is feeling better!! :)

thanks barb, she's not doing too badly. I keep tylenol in her and keep her taking her antibiotics and drinking water, and she's not doing too badly. She's peeved because she has to miss basketball practice tonight, so she is trying her best to convince me that she "feels great, Daddy, I can go to practice tonight, honest!"

hehehee...lil' chimpanzee ain't goin' nowhere! Thanks for stopping by Barb.

- Rob

jaguarr

01-30-2007, 07:55 PM

Lookin' strong, bro! :cool:

jag

kethnaab

01-31-2007, 05:38 PM

Wonderful. Wife and 11-year old have strept throat, they're completely laid up, fever, hacking cough, sore throat, aches, pains, etc.

oy vey. Trying to get them to drink water and take their medicine is like trying to brush an alligator's teeth, I tell you what.

Anyway...

1. Decline Bench Press
Warmups
bar x 20
95 x 20
135 x 12
175 x 8
225 x 3

Drop Set
275 x 9 (last time - 275 x 8)
225 x 9 (last time - 225 x 8)
175 x 9
+ Pushups - 15

2. Slow-mo V-bar dips
Rest/pause set
me x 12/6/3
+ Pushups - 12

3. Pendlay Rows
Warmups
115 x 8
165 x 8

Work Sets
220 x 10
240 x 5+1

4. Gorilla Chins
Rest/pause set
me x 12/5/3

Commentary
Well, hit a PR in the press, and I reminded myself of exactly why I shouldn't alternate back and chest work. I end up working much harder this way, it seems. Chest and tri's really get hit harder, and then my lats and upper back just really seem to get "activated" when I'm completely done with my chest.

Uh, let's see here....drop sets were rapid fire, no more than about 10 seconds rest between drops (just long enough to change weight). Declines had a slight pause on the chest, dips were nice and deep, touched my chest to the ground on pushups, good stuff. Rest/pause for dips was 10 breaths (brutal...can't wait until I get my PT test out of the dern way!), 15 breaths for chin-em-ups.

Pendlays are rows performed with upper body perfectly parallel, each rep pulled from a dead stop off the floor with no hip motion at all. Wider grip and higher pull (touch upper abs), great lat/inner back/trap slapper.

Gorilla chins are hammer-grip chins done with a shoulder-width hand spacing. I really need to make sure I continue to do these after rows, rather than before. They just work so much better this way.

Yee-haw. Good stuff.

Going to do my lower back rehab tomorrow along with whatever I can manage for my legs, and then we'll see about delts and arms the day following (with a rest day in there somewhere, I'm sure)

Decline benches gave me no problems in my pectoral/delt/rotator cuff, which is jolly good. I even widened up my grip on the 225 and 175 portion of the drop.

justtryn

01-31-2007, 06:47 PM

Oh man! Strep!! EEEK! Stay healthy, yourself!

eddied27

01-31-2007, 07:03 PM

Decline benches gave me no problems in my pectoral/delt/rotator cuff, which is jolly good. I even widened up my grip on the 225 and 175 portion of the drop.

:( Me jealous......j/k

Thanks for the helpful advice in the PM. Hope the family feels better soon.

Be well.....Ed

StlBarbie

02-01-2007, 04:38 AM

Thanks for all your squat input Rob .. I LOVE the brutality of it all!!! :p

Quite the WO yesterday ... KUDOS on the PRs!!!!

and MAJOR BAH to the STREP THROAT going thru the family ranks ...
how are they today .. and HOW ARE YOU FEELING??? :cool:

Hope you have a great day Rob!! :)

emmie

02-01-2007, 09:45 AM

kethnaab

02-01-2007, 09:45 AM

Ed, Justrym, Emmie, thanks for stopping by. Barb, wife is JACKED UP...she is knocked out. Got her some good meds, and she is asleep. She has a wicked fever. Daughter is fine though, she's taking her penicillin and she's okay, no worries.

Happy about the PRs.

Just got named as my unit's "Special Population PT NCOIC", which means that everyday, during what would normally be my workout time, I'm going to have to take the laziest, most unmotivated soldiers in my unit, and supervise their Physical Training.

Pisses me off. They will suffer, and they will improve their conditioning if for no reason other than to get the hell away from me.

*Snarls*

as for sickness, I'm fine. I don't get sick. I workout too much, too hard, too often, and I eat way too much "good stuff" to get sick. Besides, I won't allow it. ;)

- Rob

jaguarr

02-01-2007, 01:15 PM

Just got named as my unit's "Special Population PT NCOIC", which means that everyday, during what would normally be my workout time, I'm going to have to take the laziest, most unmotivated soldiers in my unit, and supervise their Physical Training.

Pisses me off. They will suffer, and they will improve their conditioning if for no reason other than to get the hell away from me.

Oh, sweet Jesus. I have a feeling combat will be a vacation for those boys when you're done with them. LOL!

jag

kethnaab

02-02-2007, 10:31 AM

You'd think by now, I would've learned my lesson, but NOOOOOOOOOOO.....my ego always gets in the way.

*shakes his head at his own stupidity*

AM - cardio

Stepmill

5 min - level 6
5 min - level 8
15 min - level 10
5 min - level 6
1 min - level 10
2 min - level 6
1 min - level 11
2 min - level 6
1 min - level 12
2 min - level 6
1 min - level 13
2 min - level 6
1 min - level 14
2 min - level 6
1 min - level 15
2 min - level 6
1 min - level 16
2 min - level 6
1 min - level 17
2 min - level 6
1 min - level 18
2 min - level 6

Yeah. good workout.

Then I received a shot to my male ego when a couple guys said something to the effect of "hey old man, you ever play racquetball?"

So now, after nearly an hour on the stepmill, and another 2.5 hours of racquetball against a few young lil' bastards, my feet hurt, and I'm only marginally conscious.

How do I allow myself to get roped into these things...

Chubby Mom

02-02-2007, 11:35 AM

Your WOs are impressive, 100 push-ups Wow! my best was only 40
Hope the wife and kids are feeling better. Take care of your feet you'll need them for the next great cardio WO :D

Mr. Someday

02-02-2007, 11:43 AM

AM - cardio

Stepmill

5 min - level 6
5 min - level 8
15 min - level 10
5 min - level 6
1 min - level 10
2 min - level 6
1 min - level 11
2 min - level 6
1 min - level 12
2 min - level 6
1 min - level 13
2 min - level 6
1 min - level 14
2 min - level 6
1 min - level 15
2 min - level 6
1 min - level 16
2 min - level 6
1 min - level 17
2 min - level 6
1 min - level 18
2 min - level 6

WTF??!! :eek:

kethnaab

02-02-2007, 11:54 AM

WTF??!! :eek:

HIIT bruthah. :)

I'm recovering nicely now. Had some chicken and spiral noodles and half a gallon of water, and a nice shower.

I'm still sweating though *laughs*

thanks for stopping by, LeanMom!

Lencho

02-02-2007, 12:27 PM

May I borrow your spork? I don't seem to have anything available to stab you with. :D Thanks for making me find this journal on my own. :mad:

Nice WO's lately. Glad the shoulder isn't acting up.

kethnaab

02-04-2007, 12:03 AM

Wife dropped an 80-lb television on my right ankle.

Not doing too well here...

powerman2000

02-04-2007, 02:00 AM

Wife dropped an 80-lb television on my right ankle.

Not doing too well here...

:eek: :eek: :eek:

Dayum!!!

I hope it's not too bad brotha

emmie

02-04-2007, 08:21 AM

Wow...hope the t.v. is o.k..............:p You have another one to watch the game on, right???

Joking aside, that is not good news! Hope it's just a contusion (painful, but minor) and you'll soon be back sprinting like a man posessed. I'm sure you don't need another person telling you to ice it aggressively, but I just can't help myself...

kethnaab

02-05-2007, 07:58 AM

40-minute walk today. ankle isn't doing too bad, just a bit swollen and whatnot. No worries, i'll be fine.

Now I just have to wait for my rotator cuff to heal. It's incredible how hard of a workout 2.5 hours of racquetball is on the rotator cuff. :eek:

Mr. Someday

02-05-2007, 08:14 AM

That's because it was only an 80# tv!! Now if she had dropped a 70 in. plasma on it........ :D

Glad to hear you're doing better. Nothing worse than injuries to get in the way of your goals.

kethnaab

02-05-2007, 08:32 AM

i've been dealing with injuries for a good 7 years now. Military can be a rough (yet still rewarding) life

Thanks for stopping by big fella. I'll have a PB&J in your honor sometime today. :)

Mark1T

02-05-2007, 09:45 AM

Great workouts, Rob. I'm secretly monitoring. Sorry about the foot. Say, what are your stats? Don't know if I missed it, but are you 6'10" or 5'1" or somewhere in between :)

justtryn

02-05-2007, 09:47 AM

Ow!

Ragnar13

02-05-2007, 10:46 AM

Great journal man! 120 is a tremendous number on an APFT. My all time best was 111 and after that I think I hit 100 two or three times. Since I didn't max the other events it didn't help, so now I do my 75, get my 100 points and stand up.

Sucks about the shoulder and the youngins' do have a way of pisssing us NCOs off by challenging us and we know better, but still do it.

How's Ft Lewis? Got a buddy teaches over at the NCO Academy there and he likes it. Anyway, *subscribed*

kethnaab

02-05-2007, 11:07 AM

Great workouts, Rob. I'm secretly monitoring. Sorry about the foot. Say, what are your stats? Don't know if I missed it, but are you 6'10" or 5'1" or somewhere in between :)

5'9, 225, 18%ish

best ever was 218 @ 10%ish, but that was prior to the cascade of injuries. *snarl*

Ow!
ow is right! Double-frickin' ow!

Great journal man! 120 is a tremendous number on an APFT. My all time best was 111 and after that I think I hit 100 two or three times. Since I didn't max the other events it didn't help, so now I do my 75, get my 100 points and stand up.

I usually do 100 and get up. It's a pride thing. Darn Commandant at BNCOC was grading me and I only got 92, but she was in a standing position the entire time, and she couldn't PT to save her life. *scowl* I can't stand that.

Sucks about the shoulder and the youngins' do have a way of pisssing us NCOs off by challenging us and we know better, but still do it.

yeah, I feel like a tool though. Oy.... :rolleyes:

How's Ft Lewis? Got a buddy teaches over at the NCO Academy there and he likes it. Anyway, *subscribed*

oh yeah? Whodat? I might know him. Ft. Lewis is cool, rains too damn much though, but other than that, I really like it. Thanks for stopping by. How the heck you stationed in Butler, PA? I'm from that area, right down Route 8, in fact (Shaler/North Hills area)!

Ragnar13

02-05-2007, 12:09 PM

5'9, 225, 18%ish

And I bet, just like me you catch hell about being "overweight" on the chart! lol

oh yeah? Whodat? I might know him. Ft. Lewis is cool, rains too damn much though, but other than that, I really like it. Thanks for stopping by. How the heck you stationed in Butler, PA? I'm from that area, right down Route 8, in fact (Shaler/North Hills area)!

SFC Luis Gonzales is my buddy at the NCO academy. He was a maintenance NCO here in Butler before PCSing. I am origanally from Youngstown Ohio and after my active duty time in Germany and Hood, I went to the house and went AGR. Got stuck on recruiting duty in East Liverpool, Ohio and then got PCSed to Butler as the Career Counselor. If you get out, go ARG, it opens a whole world of duty locations. Anyway, Uncle Sam wants to move me to Chambersburg doing the same stuff. I am trying to reclass back to medic or find somewhere else.

If you come home on leave, you got a partner.

Later.

Hibiscus09

02-05-2007, 01:15 PM

Happy Monday! :) Nice job walking on that swollen ankle. LOL

StlBarbie

02-05-2007, 01:18 PM

BIG WAVES .. HAPPY MONDAY .. and OW!!!!!!!!!!!!:eek:

:p

kethnaab

02-05-2007, 01:56 PM

ragnar, I'm givign SERIOUS looks at AGR man, serious, like you wouldn't believe. Lots of AGR supply slots (which I want to avoid), but I'm giving consideration to doing the AGR career counselor thing for my last 5 years or so.

PM me some of the details, specifically, do I get to choose what area I go to if I volunteer?

Di and Barb, thanks for sticking your pretty lil' noses in here. My ankle will be fine. I just wonder if I didn't piss off the missus and cause her to have a Freudian slip

get it? Freudian slip? She dropped the television on my ankle....the TV "slipped" from her hands...

get it?

:D

Ragnar13

02-05-2007, 03:51 PM

Shot you a PM. I will look into everything for you. Information is power.

By the way, love the statement earlier about leadership is all about respect. Be. Know. Do.

empresscat

02-05-2007, 04:47 PM

get it?

*groan*

kethnaab

02-05-2007, 08:45 PM

*groan*

ahahahaa....you know you love it! :D

kethnaab

02-06-2007, 08:03 AM

Ankle's feeling good, yup. Not sure where to go from here.

Stepmill
Warmup
5 min @ lvl 6
5 min @ lvl 8
15 min @ lvl 10
5 min @ lvl 6

HIIT
1 min @ lvl 10
2 min @ lvl 6
1 min @ lvl 11
2 min @ lvl 6
1 min @ lvl 12
2 min @ lvl 6
1 min @ lvl 13
2 min @ lvl 6
1 min @ lvl 14
2 min @ lvl 6
1 min @ lvl 15
2 min @ lvl 6
1 min @ lvl 16
2 min @ lvl 6
1 min @ lvl 17
2 min @ lvl 6
1 min @ lvl 18
2 min @ lvl 6
1 min @ lvl 19 - PR
2:30 min @ lvl 6
1 min @ lvl 20 - PR
1:30 min @ lvl 3

So yeah. Brutalized. Ankle's all better. Never hit level 19 or level 20 before for 1 full minute.

Ragnar13

02-06-2007, 09:00 AM

kethnaab

02-06-2007, 09:14 AM

Where did you keep the puke bucket.....lol

nah. I never puke. Only time I've ever come close...well...2 times.

1) Leg press way back when, I drank too much water before my workout, and I really hit the leg press hard with 20-rep sets

2) Hung with a damn 155-lb Marine on a 4-mile run. Far and away the fastest I ever ran. My pace for that 4 mile run was almost 30 seconds faster per mile than my fastest pace for an official 2-mile run

Otherwise, no pukey. :)

emmie

02-06-2007, 10:38 AM

nah. I never puke. Only time I've ever come close...well...2 times.
Keep at it on levels 19 + 20 [:eek:] on that stepmill and you just might hit 3 times!

Well done :)! Glad the ankle is back to normal.

kethnaab

02-06-2007, 10:58 AM

hehehe....keep it at 19 and 20...that's a good one. I was barely able to stay on the damn thing for a minute each!

thanks for stopping by emmie, and yes, I'm glad my ankle is okay now too.

Mr. Someday

02-06-2007, 11:37 AM

I know one thing, I've found new motivation for my Stepmill cardio. Previously I just always reminded myself if a 300+ pound Ronnie Coleman can use it for 45 minutes, so can I! Now I'll just keep those insane HIIT sessions of yours in the back of my head as I'm huffing and puffing on level 8. :D

kethnaab

02-06-2007, 11:43 AM

hehehe....it builds fast big guy.

I know that if I'm away for a few weeks, no matter what kind of cardio I've been doing, I have to start back at level 6-8 for a few workouts before I start really pushing it

I'm also 100% convinced that it helps me maintain quad definition, separation and size, considering my avatar is a recent pic of my quads, and I haven't been able to train legs much for the last 7 years

my goal is to be able to do 1:1 like your Mrs. does. THAT is motivation to me...that is seriously quick recovery. After I get up to lvl 16 on the high-side, I'm usually drooling all over myself during the 2-minute recovery period because I don't really know where I am.

Mr. Someday

02-06-2007, 11:56 AM

considering my avatar is a recent pic of my quads, and I haven't been able to train legs much for the last 7 years

If that av pic is of your quads, than you really do have your head up your ass!!!:D

And you are 110% correct on the ability of the Stepmill to bring out the definition in one's quads. It also is fantastic for the glute hammie tie-ins, which you won't really notice unless you are getting up on stage. We should start a stepmill fan club.....who's with me??!!

kethnaab

02-06-2007, 12:08 PM

If that av pic is of your quads, than you really do have your head up your ass!!!:D

hurm...I thought I smelled something.... :eek:

And you are 110% correct on the ability of the Stepmill to bring out the definition in one's quads. It also is fantastic for the glute hammie tie-ins, which you won't really notice unless you are getting up on stage. We should start a stepmill fan club.....who's with me??!!

Oh hell yeah. Stepmill rocks my world. I wish I had a high enough ceiling in my garage to get one.

Hibiscus09

02-06-2007, 01:06 PM

The most I ever did the thing on was level 8 and I alternated back and forth between single stepping and double stepping. I guess you're pretty much jogging at those higher levels? I did used to run stadium steps in Williams Bryce Stadium where my beloved Gamecocks play. That was fun. :)

Now, I'm old. :)

Great job!

kethnaab

02-07-2007, 07:43 AM

The most I ever did the thing on was level 8 and I alternated back and forth between single stepping and double stepping. I guess you're pretty much jogging at those higher levels?

yeah, at lvl 16 I'm jogging, at level 18, the fastest song I have on my mp3 player can't keep up, and at 20, I'm praying that I don't fall off.

no seriously, I spend the entire minute in prayer, otherwise, God would let me fall on my butt. ;)

Now, I'm old. :)

yes, but getting better with age. :D

Great job!

Today - recovery cardio + stretching

Stepmill
5 min @ lvl 6
5 min @ lvl 8
20 min @ lvl 10

+ light abs

+ vigorous stretching session

Legs were nice and toight from yesterday's HIIT, as always. I might do some GHR and reverse hypers tonight to help with recovery. Hopefully I'll be able to test my rotator tonight with some chest/back work as well, but it's still feeling a bit tweeky :mad:

emmie

02-07-2007, 09:28 AM

Today - recovery cardio + stretching

Stepmill
5 min @ lvl 6
5 min @ lvl 8
20 min @ lvl 10
Nothing like a little hair of the dog....:D

kethnaab

02-09-2007, 08:41 AM

tried to lift, didn't work. rotator still bugging me, so nothing interesting to update here, just some recovery cardio work.

today, short, high intensity cardio blast

Stepmill
5 min @ lvl 6
5 min @ lvl 8
15 min @ lvl 10
5 min @ lvl 6

1 min @ lvl 10
1 min @ lvl 6
1 min @ lvl 12
1 min @ lvl 6
1 min @ lvl 14
1 min @ lvl 7
1 min @ lvl 16
1 min @ lvl 8
1 min @ lvl 18
1 min @ lvl 9
45 sec @ lvl 20 d'oh!
1:15 min @ lvl 10
3 min @ lvl 6

ramping upward in steps of 2 rather than 1, combined with 1 minute slow intervals at 1/2 rather than 2 minute slow intervals at lvl 6 really smoked me.

I damn near fell off the machine @ lvl 20, I had to slow it down before the minute was up.

Crunchbar

02-09-2007, 03:13 PM

sup kethnaab, i like ur journal! subscribed :)

justtryn

02-09-2007, 06:27 PM

Hey, Bud... sorry to hear that shoulder is still bothering you. Nothing worse than WAITING for an injury to heal. Hang in there...

eddied27

02-09-2007, 06:37 PM

kethnaab

02-09-2007, 08:33 PM

sup kethnaab, i like ur journal! subscribed :)
thanks for stopping by!

Hey, Bud... sorry to hear that shoulder is still bothering you. Nothing worse than WAITING for an injury to heal. Hang in there...
yes, I have spent most of the last decade waiting to heal

OMG! OMG! OMG! :eek:

kethnaab has gone over to the dark side!! Motivation to set goals for cardio!!

What has this board become?? :(

ahahahaa....you ever see Mrs. Somebody's avatar? that midsection is pure badness. THAT is motivation bub.

Besides, i'm an old man in the Army. I like being able to smoke the youngin's

Hibiscus09

02-10-2007, 06:37 AM

Happy Saturday, Rob! :)

Dave(DBD)

02-11-2007, 02:19 PM

Call me a cowardly wussy who is too lazy to do anything. Tell me that I am an embarassment to my family, my country, and to myself. Tell me that I suck. It's all good. I love abuse. After 15 years in the military, I have learned to love it. :D

I could only imagine what your sex life is like...

oh yeah and I'm subscribing :P

GREENFEATHER

02-11-2007, 05:01 PM

HOOAH, Rangers lead the way!! Heal up soldier!!

PopeGregorius

02-12-2007, 01:47 AM

Great journal man, you explain things so clearly. A few Qs

- I cant believe you've ever been a chub-dogg, how fit were you when you took you pics
- I work out in a company gym, there are some experienced people there but not much squat/deadlft/bench press going on. What's the best way to start with these lifts without getting injured.

Dave(DBD)

02-12-2007, 02:34 AM

naglfari

02-13-2007, 11:20 PM

subscribed !
:)
your like a duracell and energizer bunny combined together!

kethnaab

02-14-2007, 08:54 AM

well, busy as heck. got a 200/200 on my term paper for college (whoo-hoo, go me!), and wifey loved her V-day gift.

Guess I should catch up on my journal here.

uh...Monday

AM - some puke was on my stepmill Monday morning, and I wanted to beat him with a bat. So I did 30 minutes on the stairclimber, and 30 minutes on the stepmill, level 12

PM - did upper

work sets shown only, rotator still feeling a bit gimpy, so I took it easy and only did 1 rest/pause for each of my presses. I also used a machine :eek:
2, in fact! double:eek:

the '+' means rest/pause of 15 breaths

Flat DB Press
100 x 19+11

Hammer Decline
3 plates+25lb'ers per side - 18+11

V-Grip Sternum Pullups
my lumpy butt - 12+7+3

Hammer 1-arm Iso rows - (right arm/left arm)
5 plates per side x 12/12 + 9/9
4 plates per side x 20/20

This sucker (I love this dern thing!):

http://us.commercial.lifefitness.com/resources/category/1/1/2/2/images/popup.full.HAMMERSTRENGTH-HS-ILROWING-01CO.jpg

Cable laterals - (right/left)
BTB - 40 x 15/15 + Front - 40 x 12/12

Hammer DB Curls - (right/left)
65 x 12/12 + 7/7 + 3/3

Commentary
Okay, so holy macaroni, my frickin' lats are STILL SMOKING 3 DAYS LATER. It's Wednesday, and my lats are tow' up from the flow' up.

which is good, since my lats are petulent, and I can rarely get this kinda pump/soreness.

Rotator feeling gimpy, did high reps for chest. Nice pump, but still felt like a dork doing high reps.

Uh...yeah.

Tuesday - AM
a DIFFERENT sumbitch was on my Stepmill. i'ma start tackling these pukes. MY STEPMILL!! WHY DON'T THEY UNDERSTAND THIS?!?!?! WHY WHY WHY?!?!?

so stair master for 15 minutes, then 35 minutes on the stepmill @ lvl 12.

tuesday - PM
wife convinced me to use a precor elliptical.

*yawn*

45 minutes, level 10, incline 10, 95-100 double-steps per minute pace. It said I maintained my heart rate at over 175 the whole time, in fact, it kept blinking at me, telling me that I was exceeding my target heart rate or some such, and it kept trying to shut off, so I got pissed and put it on manual. I think this is bunk, because I got off the elliptical, walked over to the door, and in that 30 or 40 seconds, my heart rate and respiratory rate returned to normal.

After I get off the stepmill, I feel like I got ran over by a truck. I wobble and hobble and stagger back to my truck like a refugee that spent too much time in the sun.

After I got off the elliptical, I felt like I just got done sitting in a sauna. I was sweating, but I was not tired in the least. I don't get how this sucker is supposed to work, or why it makes me sweat, but oddly enough, I felt energized after I was done using it.

Weird.

Oh yeah, this morning I graded a PT test and chastized one of my soldiers (male) who got his ass kicked by 3 females who had all given birth within the last year.

Goes to show you that:

motivation > testosterone

Lencho

02-14-2007, 09:10 AM

You've probably explained this, but was is the difference between a stepmill and a stairclimber?

emmie

02-14-2007, 09:43 AM

AM - some puke was on my stepmill Monday morning, and I wanted to beat him with a bat.

Tuesday - AM
a DIFFERENT sumbitch was on my Stepmill. i'ma start tackling these pukes. MY STEPMILL!! WHY DON'T THEY UNDERSTAND THIS?!?!?! WHY WHY WHY?!?!?These two comments made my day! "some puke" Ha! Great stuff there!

Yeah, a person has to really push themselves on the elliptical in order to get anything besides a low or moderate-intensity workout. Which, of couse, is why it is so hugely popular. Program it for level 5 and "workout" for an hour...:cool:. I admit to using it, but I know that it requires a fraction of the energy that intervals on the treadmill do. And I don't set it at level 5...

And those HR monitors and calorie counters built into the machines? Utterly useless. The minute I grip one of the sensors it tells me my HR is 135, when it's closer to 55 (resting). It would be "nice" if the cal. count were accurate and I burned 800 cals on level 5...

Great job on the workouts - and on the academic work :)!

kethnaab

02-14-2007, 12:46 PM

You've probably explained this, but was is the difference between a stepmill and a stairclimber?

These are Stepmills:

http://www.usedgymequipment.com/guantlet.jpg

I can tell you what the difference is, but until you do it for yourself, you simply won't understand.

These two comments made my day! "some puke" Ha! Great stuff there!

Yeah, a person has to really push themselves on the elliptical in order to get anything besides a low or moderate-intensity workout. Which, of couse, is why it is so hugely popular. Program it for level 5 and "workout" for an hour...:cool:. I admit to using it, but I know that it requires a fraction of the energy that intervals on the treadmill do. And I don't set it at level 5...

heh...exactly. I was going as fast as I possibly could on lvl 10, incline 10, I mean, my feet were practically flopping off of it, it was beeping at me, it was angry, and when I was done, I was kinda like "wow...nice warmup. I should go for a run now or something."

And those HR monitors and calorie counters built into the machines? Utterly useless. The minute I grip one of the sensors it tells me my HR is 135, when it's closer to 55 (resting). It would be "nice" if the cal. count were accurate and I burned 800 cals on level 5...

no kidding. Talk about a BS marketing scheme! just set the calorie counter to 2 * (reality) and we'll sell a million of 'em!

Great job on the workouts - and on the academic work :)!

thanks for stopping by. :)

Lencho

02-14-2007, 01:00 PM

These are Stepmills:

http://www.usedgymequipment.com/guantlet.jpg

I can tell you what the difference is, but until you do it for yourself, you simply won't understand.

Okay, thanks. My dumbass just always called those stairclimbers. Now I know what to go and jump on when I see you coming. :p

someday

02-14-2007, 01:21 PM

Happy Valentine"s Day!!!

kethnaab

02-14-2007, 03:18 PM

Okay, thanks. My dumbass just always called those stairclimbers. Now I know what to go and jump on when I see you coming. :p

hehehe...stay the hell off of my stepmill, ya big oaf!

Happy Valentine"s Day!!!

you too Ms. Someday! Hope you and hubby have a good time.

eddied27

03-18-2007, 08:24 AM

Hey kethnaab......you still around??? Had a question about Madcow's 5x5 programs for ya!

If you're still with us, come out, come out wherever you are! :D

Seriously......hope everything is well with you!

Ed

powerman2000

03-19-2007, 06:02 PM

Yeah man, you just up and leave without sayin nuthin...........what's up wit dat?

kethnaab

08-16-2007, 02:22 PM

Flat DB Presses 90 sec rest
60 x 20
85 x 15
110 x 10
110 x 8
110 x 5

Decline CGBP 90 sec rest
205 x 10
205 x 10
205 x 10

Slow-mo dips 60 sec rest
235 (me) x 15
235 (me) x 15
235 (me) x 11

Slow-mo Hammer Decline (emphasis on stretch) 30 sec rest
45+25 x 15
45+25 x 13
45+25 x 11

kethnaab

08-16-2007, 02:25 PM

Gorilla chins 60 sec rest
235 (me) x 15
235 (me) x 13
235 (me) x 12
235 (me) x 9+3 (kicked last 3)

Pendlays 90 sec rest
135 x 20
185 x 15
205 x 8
205 x 8
205 x 8
205 x 8
205 x 7 (breakdown of form)

Trap bar T-bar rows 90 sec rest
190 x 12
190 x 11
190 x 9 (couldn't breathe, sucking wind)

Super-wide Rack pullups
235 (me) x 12
235 (me) x 12
235 (me) x 12
235 (me) x 12

eddied27

08-16-2007, 04:00 PM

You don't know me but I've been doing your WSB/5x5 Hybrid for about 7 weeks now. I've loved it! :D I've learned alot from your write-up and will do the WSB4BB at some point as well.

Failed this week on getting a new 1RM for rack pulls. Fell 20lbs. short of what I pulled back in April. Mind you.....haven't trained that exercise since April so not too disappointed.

Currently starting a 3 week deload on Westside work while finishing up last 3 weeks of Madcow's 3x3 deload.

Suggestions on what to do if you fail like that on the ME work? Do a couple of weeks of DE work and come back to it again going from 3x3 to 3x2 to 3x1 over 3 weeks?

Was going to do Madcow's 5x5 Advanced next but toying with running the hybrid again.

BTW.....welcome back!!! :D

Thanks.....Ed

kethnaab

08-16-2007, 04:55 PM

if you haven't done rack pulls in awhile, you will kinda suck at them first time back. it is a VERY different exercise from deadlifts.

eddied27

08-16-2007, 05:51 PM

if you haven't done rack pulls in awhile, you will kinda suck at them first time back. it is a VERY different exercise from deadlifts.

Thanks for the reply and I hope you don't me asking questions. If so, let me know and I'll end it here.

Since I'm looking at DE work the next 3 weeks for WS work while doing the last 3 weeks of 3x3 deload on Madcow, would you suggest sticking with rack pulls as the DE exercise if I choose to run the hybrid again where the rack pulls are my first ME exercise when I run it again?

Again.....appreciate the thoughts! :D

Ed

kethnaab

08-16-2007, 09:46 PM

emmie

08-17-2007, 05:48 AM

Welcome back! :)
Doesn't look like you've been slacking in the gym, judging by your workouts. Slacking on the journal keeping, yeah......:p

eddied27

08-17-2007, 01:14 PM

First off, if you're going to do DE work, are you training for a PL contest? I ask because generally DE work is only useful for PL's who are more advanced. Before trying to develop speed, your technique has to be perfect since your DE work reinforces your technique. You also have to have a significant amount of strength in order to have a need to focus on speed.

No. Not trying to compete. Maybe I have DE work wrong. I knew it was intended for speed work but I also thought it was intended to assist your training for when you're working ME work back into your training.

Obviously, you can't lift ME all the time or you'll be fried at some point. That's where I thought RE and DE work came in to switch things up, get "refreshed" if you would for us non-competitors and then get back at ME work. I also realize the assistance work role in helping you to gain in your ME work.

Or am I all wrong on this?? You can say it if you need to. I can take it. Plus....I want to learn and get it right.

Thanks again.....Ed

kethnaab

08-17-2007, 11:10 PM

Nono, you are correct, but I usually steer people away from DE work (speed work) unless they are really focused on trying to get their 1-RM up. It is far less useful for other aspects of training.

and yes Emma, I have been slacking on my journaling. I have also had a heckuva tough time with consistency in my training due to military "stuff", but that's just a given in my line of work. :P

eddied27

08-18-2007, 04:56 AM

Nono, you are correct, but I usually steer people away from DE work (speed work) unless they are really focused on trying to get their 1-RM up. It is far less useful for other aspects of training.

Thanks kethnaab! :D

Again....it's good to see you posting again in your journal. I've learned quite a bit from your work and insight.

Ed

kethnaab

08-20-2007, 06:23 PM

AM - CARDIO

Stepmill

10 min @ lvl 8
10 min @ lvl 10
15 min @ lvl 12
5 min @ lvl 14
5 min @ lvl 6

leg extension/leg curl circuit
dunno how much weight I used. I basically just did some higher rep stuff to make sure my knee was happy

PM - CHEST

Flat BB Bench - 90 sec rest
45 x 20
135 x 20
165 x 20
195 x 20

235 x 8
235 x 8
235 x 8

Flat DB Press - 90 sec
95 x 12
95 x 12
95 x 9 (fatigued, lost balance a bit)

Slow motion V-Bar dips
235 x 10
235 x 10
235 x 10

Cardio went well, although I only had about 4 hours sleep. Good workout, was sucking wind on the 14.

Lifting was...meh. Shoulder was feeling a bit grumpy, so I did some reps and shorter rests and whatnot. High reps sure do pump the area up, but it kinda makes me achy. We'll see how tomorrow goes (cardio and back)

kethnaab

08-22-2007, 10:22 PM

AM - CARDIO

Stepmill

15 min @ lvl 8
15 min @ lvl 10
10 min @ lvl 12
5 min @ lvl 6

PM - BACK

Gorilla chins - 90 sec rest
me x 12
me x 12
me x 12 (kicked my feet on last few)

Barbell Rows - 90 sec
135 x 8
185 x 8
205 x 8
225 x 8
225 x 8
225 x 8

Seated Hammer Strength 1-arm rows - 30 seconds between arms
160 x 10 left/10 right (1-sec pause on stretch, 1-sec peak contraction)
160 x 10 left/10 right (1-sec pause on stretch, 1-sec peak contraction)
160 x 20 left/20 right (constant motion, no pausing at peak contraction or stretch)

Wide grip pulldowns
150 x 7 (and that's all she wrote!)

Comments
Cardio wore me out, I was tired from yesterday's soccer practice. It's incredible how someone as short as my 5-year old daughter can run endlessly. It's also incredible how she thoroughly expects me not to ever be tired, even on 2-hours sleep. :P

Lifting went well. I have completely abandoned weighted chinups because my arms and rear delts get wore out but my lats don't seem to get hit hard. When I do them without weight, I am able to maintain my body in a position that really seems to hit my lats hard. If I try to maintain this body position with a weight belt, my nuts get mooshed underneath the chain, and that's bad for testosterone release *cough*, so that's a no-no

Barbell rows were okay. The gym had those annoying octagonal plates that don't allow the barbell to roll. Well, I like deweighting between reps (a la Pendlay-style), so with those plates, I can't do it. So it wasn't as good as normal, but still okay.

Seated Hammer strength rows are great, love 'em. I'm able to hold myself in strict position with one arm while rowing away with the other. Did the first 2 sets with a slightly exaggerated peak contraction and a 1-second pause in the stretch position to kinda get things grooving along, and then I just went for broke on the last set. 3x45+25 on either side, so nifty. Felt good.

The 20-repper wore me out, but I decided to try to hit up some pulldowns afterward. I decided that if I couldn't do pulldowns with 150, then it was time to call it a day, so that's it.

kethnaab

08-24-2007, 10:38 AM

AM - DELTS/TRI'S

Seated Hammer Strength Isolateral Shoulder Press - 60 sec rest between sets (weight per arm)
45 x 20
70 x 20
90 x 20
115 x 15
125 x 10
135 x 8
135 x 8
135 x 8
115 x 11

Lying Triceps Extensions - 30 sec between sets
75 x 20
75 x 15
75 x 13

Cable Lateral stuff - constant motion, behind-back laterals (left then right), front laterals (left then right)
"40" x 15/15 (rear)
"40" x 15/15(front)
"37.5" x 12/12 (rear)
"37.5" x 12/12 (front)

Overhead Rope Pressdowns - 30 sec rest
"120" x 15
"120" x 13
"120" x 9 (last few had a bit of lat pull involved to get things going)

Comments

I hate lifting weights first thing in the morning on about 4 hours of sleep, but alas, such is life.

Seated military was taken, so I did the Hammer presses, which are okay. Worked up to a few sets with 3x45 on either side, so nifty. Felt solid.

Did high rep tri extensions to keep my elbows happy. did these pretty rapid fire, short breaks between sets.

Cable laterals are what they are. Did the left hand/right hand behind the back first, followed by to the front, then repeated teh whole thing, no rest.

Did overhead rope triceps, which are always nifty. Tolerable workout for such an annoying time of day to train

kethnaab

08-25-2007, 10:03 PM

We'll call it "GPP". I definitely dropped a few pounds in sweat.

~4 hours. Went 2-1 in team, and won the free-for-all last-man-standing.

Go me.

gonna see if I can get away with training legs tomorrow. Not sure how the ole' back will hold up. Guess we'll find out.

kethnaab

08-27-2007, 08:34 AM

AM - CARDIO

Stepmill - intervals + long cruise

10:00 @ lvl 8
1:20 @ lvl 10
1:20 @ lvl 20
1:20 @ lvl 10
1:20 @ lvl 20
1:20 @ lvl 10
1:20 @ lvl 20
1:20 @ lvl 10
1:20 @ lvl 20
1:20 @ lvl 10
1:20 @ lvl 20
1:20 @ lvl 10
1:20 @ lvl 20
1:20 @ lvl 10
1:20 @ lvl 20
25:00 @ lvl 8

Comments

2 hours of sleep last night. Getting through this morning's session was a significant emotional event.

*pant*

kethnaab

08-28-2007, 10:14 AM

AM - Army PT Stuff

Bodyweight Squats
10 x 20
-=Supersetted with=-
Reverse Crunches
10 x 30

Bodyweight Lunges
10 x 20 (per leg)
-=Supersetted with=-
Regular Crunches
10 x 50

Comments
yee-haw. Fun with Army PT. I do chest later today, hope all goes well. Going to give the 120s a shot, see how my shoulder holds up.

PM - Chest

owned by honeydo!

http://upload.wikimedia.org/wikipedia/en/9/90/MTD_Lawn_Mower.jpg

Hibiscus09

08-29-2007, 04:46 PM

Ha,ha -- gotta love honey do lists!! :) Nice job on the workouts! I didn't realize you were posting again until you repped me and I searched your posts. :p

Glad to see you back!!

kethnaab

08-30-2007, 08:50 AM

PM - Chest

Flat DB Press
50 x 10
75 x 10
100 x 5
120 x 10 (90 sec rest)
110 x 8 (60 sec rest)
100 x 4 (all gone!)

Hammer Decline CGBP
270 x 10 (60 sec rest)
270 x 8 (60 sec rest)
270 x 5

Slow-mo Dips w/bodyweight (235 lbs)
me x 10 (30 sec rest)
me x 10 (30 sec rest)
me x 7

Commentary

Short rest periods suck, but I gotta admit, the overall stimulation I feel throughout my chest and delts is absolutely nutsoid. Finally got a bit of sleep last night (6 hours, WHOOO!!!!) so I felt good today. Shoulder wasn't too grumpy, so I pushed it a bit and managed to hit 120 for a very solid set of 10. It also trashed my pecs, it was one of those sets where I swear I could feel my "jjakked fibras" tearing at the microcellular level. Definitely one of those sets where the whole mind-muscle connection thing was working

The rest of the work was simply cleanup. i.e. "finish off whatever is left". I think I accomplished that. It's funny, because other days, I'd have been able to do a lot more volume, but still wouldn't have hit my chest as directly or as well.

So yeah. Good workout. Did it in the morning because my 5-year old has soccer practice after I get done with work, and I won't have time to take her to practice and still train.

kethnaab

08-31-2007, 04:18 PM

PM - Back

V-Grip chinups - 60 sec rest
me (235) x 12
me (235) x 12
me (235) x 10
me (235) x 8

Pendlay 2-arm DB rows - 90 sec rest
90 x 12
90 x 12
90 x 10
90 x 9

Seated 1-Arm Hammer Iso-Row - 30 sec rest between hands
180 x 15 (L/R)
205 x 12 (L/R)
205 x 10 (L/R)
180 x 20 (L/R)

Commentary

Good workout. Chinups REALLY felt solid. I've always had issues training my back and lats, and I could really feel these suckers in my lower lats. Love V-grip chins. A bit closer than shoulder-width, with a grip that mimics close-hand EZ-bar curls.

DB Rows went okay. Damn octagon plates piss me off, so I went with the DB rows. These aren't as good for me as the barbell rows, but they'll do. I'm going to have to start using the 100-lb plates on either side of the bar for these, since those plates are round.

Seated Iso-rows went great, as always. I did these "pump" style, no pausing in the stretch or contracted positions, but they were done strictly, no body swinging (until the last few of the widowmaker)

Good workout overall. Upper body is tired. We'll see how I feel tomorrow, I might try to get delts and triceps in and then legs, traps and biceps on Sunday.

eddied27

08-31-2007, 04:58 PM

PM - Back

Pendlay 2-arm DB rows - 90 sec rest
90 x 12
90 x 12
90 x 10
90 x 9
.

Interesting move!! Would you use these in let's Madcow's 5x5 as your row move or stick to traditional Pendlay's or Yates rows??

Nice work BTW! :D

kethnaab

08-31-2007, 05:16 PM

I prefer traditional barbell rows. DBs are cool, but for me, the bar works a bit better.

I can't do Yates rows anymore because of my back, so they aren't even an option anymore for me. :(

eddied27

08-31-2007, 05:24 PM

I prefer traditional barbell rows. DBs are cool, but for me, the bar works a bit better.

I can't do Yates rows anymore because of my back, so they aren't even an option anymore for me. :(

Thanks! So....in your opinion, Yates rows > Pendlay's or vice versa.

Ed

kethnaab

08-31-2007, 05:54 PM

Thanks! So....in your opinion, Yates rows > Pendlay's or vice versa.

Ed

If I could do both, then I would do both.

They are VERY different movements. Ideally, you can master both and incorporate them into a training macrocycle.

eddied27

08-31-2007, 06:13 PM

If I could do both, then I would do both.

They are VERY different movements. Ideally, you can master both and incorporate them into a training macrocycle.

Okay.....my plan is to do Madcow's 5x5 like I've run before. If I were to do Yates as my "primary" move on Monday/Friday, are you suggesting doing Pendlay's on Wednesday as my assistance work where pullups/chins are recommended?

kethnaab

09-01-2007, 12:06 AM

if your lower back can handle it, that's not a half bad idea

of course, this is all assuming you get a lot out of both Pendlays and Yates rows. If you don't, then you need to work with what does the trick for you.

emmie

09-01-2007, 08:10 AM

Hi Rob - I'm getting some ideas from your workouts....:) For the v-grip chins - do you just slap the handle over the bar and go at it? Never thought of doing Penday rows with DBs (those are flat back, from the floor rows, right?). I'm getting a little bored with my routine so I'm looking for something new.

Workouts are looking great, and way to go one that lawn!

kethnaab

09-01-2007, 10:43 AM

Hi Rob - I'm getting some ideas from your workouts....:) For the v-grip chins - do you just slap the handle over the bar and go at it?

actually, the handle angle for the pullup bar at the gym over on North Fort here has the V-angle, so I use that.

Never thought of doing Penday rows with DBs (those are flat back, from the floor rows, right?).

yes ma'am!

Workouts are looking great, and way to go one that lawn!

*mutter* the honeydo list is neverending!!!!

Today is going to be delts and triceps. I won't be doing anything for my delts other than digging trenches and shoveling rock!

kethnaab

09-04-2007, 10:41 AM

Training consisted of a variety of "General Physical Preparation" work such as taking two of these:
http://www.pvtu.org/Images/NEA1/NEA-pile.jpg

using this:http://www.erichufschmid.net/Dumb-down/shovel.jpg and this: http://www.blackpineanimalpark.com/images/wheelbarrow.jpg

and making several of these all over our property:
http://www.drdanslandscaping.com/Dr_Dan_Pics_2006/Book_4/119.jpg

kethnaab

09-04-2007, 10:43 AM

I also took this:
http://www.comstockstone.com/Stone-Images/stone-9-lg.jpg

and made a few of these:
http://www.bluemountainstone.com/images/flagstone1sm.jpg

after several days of that, I now feel like this:

http://www.books-about-california.com/Images/Impressions_PPIE/The_Cripple.jpg

But that didn't stop me from waking up this morning at 0430 and laying a royal asswhuppin' on this:

http://www.users.cloud9.net/~bradmcc/GO/stepmill.jpg

so if you'll excuse me, I'm going to go lay down in one of these:

http://www.environmentalcaskets.com/images/Casket550Pix.jpg

Ragnar13

09-04-2007, 12:16 PM

LOL!! Love it. Nothing like slavelabor, I mean yard work to age a man before his time!

How's it going?

kethnaab

09-04-2007, 12:20 PM

i'm broke off. Sore and tired.

Somebody pass my cane and dentures, I need to find my manhood again.

emmie

09-04-2007, 01:20 PM

"Royal asswhoopin'" ****, I wish I could rep you again, Rob! You provided the first laugh out loud moment of my day. :) Very nice work on your yard, too! That's gotta be a bit more satisfying than manaically running up a flight of stairs to nowhere for an hour.

Was this what you lost??
http://www.mancard.com/Images/CharterMemberPrototype.jpg

kethnaab

09-04-2007, 01:52 PM

thanks darlin, but I'm not sure I was ever issued one of those cards

;)

Hibiscus09

09-04-2007, 02:55 PM

LMAO! I'm sorry you've killed yourself. That's some pretty hard work you did!! I'll bring flowers to your graveside. :p

Nice workouts & nice job on the home improvement projects!!

kethnaab

09-04-2007, 03:01 PM

don't bring flowers

bring a tub of chocolate ice cream or something. That way when I die, I die due to insulin shock.

;)

Hibiscus09

09-04-2007, 03:02 PM

don't bring flowers

bring a tub of chocolate ice cream or something. That way when I die, I die due to insulin shock.

;)

It would never make it to you. :p I love, love, love chocolate ice cream. :)

kethnaab

09-05-2007, 07:47 AM

It would never make it to you. :p I love, love, love chocolate ice cream. :)

that's okay... I don't mind sharing!

...

oh wait...you were going to eat ALL of it!?

SHEESH! Leave a half dead man some ice cream, willya?

kethnaab

09-05-2007, 07:52 AM

AM - Chest

Decline Bench Press - 60 sec rest
135 x 15
165 x 10
195 x 8
225 x 5
255 x 12
255 x 9

Flat DB Press - 30 sec rest
100 x 8
100 x 7

Slow-Mo Dips - 30 sec rest
me (235) x 10
me (235) x 9

1-arm overhead rope triceps extensions - immediately after dips
70 x 12/12 (Left/Right)

Commentary
Dunno what it is, but the last few chest workouts have been really really great. I've been hitting my chest REALLY hard. I've been putzing with hand position and the specific arc my elbows travel in an attempt to maximize pec and minimize my gimpy shoulder, and the last few times, I've really hit the chest hard and my shoulder hasn't been grumpy at all. To say the least, I've been quite pleased.

I've also been cutting my rest periods short and keeping reps a bit higher to minimize the weight that I use which, considering my history of injury, is probably wise (which is not a characteristic I display with any degree of frequency). I stop a few reps short on the first set, then keep the rest period short, and it really keeps my shoulder happy while still hitting the jakked mussel fibras nice and solid.

Arms were shaking a bit. Chest is feeling nifty. Life is good. On a side note, I got more sleep last night (7 hours) than I got in the previous 2 nights combined, so I'm feeling pretty darn good about life right now.

kethnaab

09-12-2007, 11:52 AM

AM - Chest/Back

Flat DB Press
50 x 20
70 x 15
85 x 10
110 x 5

125 x 12
-=Drop Set=-
100 x 7
-=Drop Set=-
75 x 6

V-grip chinups - 45 sec rest
me (235) x 15
me (235) x 13
me (235) x 9 (kicked last one)

Slow-Mo Dips
me (235) x 20
-=Superset=-
Wobble Ball pushups
me (235) x 20

1-Arm Seated Hammer Rows
205 x 15/15 (L/R)
-=Drop Set=-
180 x 12/12 (L/R)

Wobble Ball Pushups
me (235) x 20

Commentary
Yowza. Completely mandhandled the 125s. They felt light in my hands. Quite pleased with that one. I was hoping for 8 or 9, got 12 instead. Go me. Decided to go for drop sets today since I have a PT test coming up, and drop sets always seem to help out with the endurance.

V-grips went well, really felt my lats getting shredded by these. Felt strong as hell here as well. It was a good day.

Dips and wobble ball pushups were nifty, seated Hammer rows were as well.

All in all, it was a good workout. I haven't been updating my journal like I should, but I'm not going to bother going back and updating the days I forgot to journal because...I just don't want to.

kethnaab

09-14-2007, 10:01 AM

Cardio

Stepmill
5 min @ lvl 6
5 min @ lvl 8

20 min HIIT
1 min @ lvl 20
2 min @ lvl 8

5 min @ lvl 6

Arms/Delts/Traps

Hammer Strength Preacher Curl
70 x 12
-=Drop Set=-
45 x 10

70 x 11
-=Drop Set=-
45 x 7

Lying Extensions
75 x 20
-=No Rest=-
85 x 15
-=No Rest=-
95 x 12

Hammer Iso-lateral overhead presses
140 x 12/12
180 x 12/12
-=30 sec rest=-
180 x 9/9

Cable Laterals - no rest between L and R sides
35 x 15/15 (L/R - Behind the back)
35 x 15/15 (L/R - Front)
30 x 15/15 (L/R - Behind the back)
30 x 15/15 (L/R - Front)

DB Shrugs
120 x 10 + 10 (5-sec peak contraction pause each rep + continuous motion)

120 x 10 + 10 (5-sec peak contraction pause each rep + continuous motion)

Commentary
Was tired this morning, especially after the Stepmill. Almost fell off the damn thing. *yawn*

Weights went fine, rear delt was a bit tweeky, so I ended up doing Hammer machine curls instead of my fave exercise (1-arm BB curl). The lying triceps extensions went well, starting with the lighter weight and immediately adding weight allowed me to work a bit heavier than normal without geeking out my little sissy-boy elbows. Hammer overheads and cable laterals went well, felt it, shrugs felt great too. I lean forward just enough so that when I move the 'bells straight up and down, perpendicular to the floor, I am actually shrugging behind my head, slightly.

Not too bad today.

Hibiscus09

09-14-2007, 12:49 PM

Great workouts!! :) LOL @ your ice cream comment. I have 13 brothers and sisters and do NOT share food!! :D

Happy weekend!!

emmie

09-14-2007, 12:59 PM

Was tired this morning, especially after the Stepmill. Almost fell off the damn thing. *yawn*

&

.... starting with the lighter weight and immediately adding weight allowed me to work a bit heavier than normal without geeking out my little sissy-boy elbows

You're funny. :)
Wonder if you share your sense of humor with those trembling recruits you whip into shape? (I was going to say "trembling privates", but somehow that sounded bad. :p)

Nice workouts, Rob!

kethnaab

09-14-2007, 02:27 PM

Great workouts!! :) LOL @ your ice cream comment. I have 13 brothers and sisters and do NOT share food!! :D

Happy weekend!!

thanks Hibbie, happy weekend yourself, darlin!

and yeah, okay, 13 brothers and sisters...I'm sure "sharing" was simply not a word you accepted as a yoot :P

&
You're funny. :)

uh, I was serious. I almost fell off the damn thing. No, seriously, I was holding on for dear life, and had to do what amounted to a "levitation" trick using my arms on each side rail to hold myself up

I don't think anyone saw me, but I was sweating profusely and had "aqua eye" so I couldn't really tell if someone saw me damn near kill myself.

Wouldn't matter, I was born without cool points anyway, so no biggie.

Wonder if you share your sense of humor with those trembling recruits you whip into shape? (I was going to say "trembling privates", but somehow that sounded bad. :p)

ahahaha...yes, I share my sense of humor with my troops.

Oddly enough, they don't seem to think I'm half as funny as I think I am. Go figure! :P

Nice workouts, Rob!

thank ye ma'am!