Back To The Dungeon

[FlaIronMind]

Well the call of the iron was too much today...had to respond. Just got back from the dungeon.

Today's session:

Music:

I Against I - Bad Brains
Loose Nut - Black Flag
My War - Black Flag

Pull-Ups:
3 x BW (A first since re-entering the dungeon)

Leg Extensions:
12 x 110lbs (x2)
Speed Rope - 60 seconds
10 x 150lbs (x2)
Speed Rope - 60 seconds
7 x 210lbs (x2)
Speed Rope - 90 seconds

Squats:
7 x 165lbs (x2)
3 x 215lbs (x1)
Feeling it here...Rollins screaming in my ear, "This will be your best one yet. This will be your best one yet..." Ok Hank, let's slap on some more iron.
1 x 255lbs (x1) PB since re-entering the dungeon

Jefferson Lifts:
10 x 75lbs (x2)
5 x 125lbs (x2)
3 x 145lbs (x2)

V-Squats:
12 x 210lbs (x2)
10 x 270lbs (x2)
7 x 350lbs (x2)

Leg Press:
7 x 270lbs (x2)
5 x 450lbs (x2)
Rollins starts murmuring in my ears: "I feel like I'm some kind of death machine, with skin and muscles and a heart, that pumps my blood..." Hank, you're speaking right to me, as usual...ok, throw on some more 45s...
5 x 540lbs (x3)

Drained.

Rollins in my ear again...leaving the gym....

"Nothing left inside, nothing left inside...I built it up, I broke it down..."

Amen.

Have a great Saturday evening folks.

[IronAvalanche]

Good workout today:).


Sorry about Bama. I didn't see that coming.

[-=FLEX=-]

Good job and congrats on the 255 squat.

You know you got my respect for heavy squattin'. :)

-=FLEX=-

[FlaIronMind]

Good workout today:).


Sorry about Bama. I didn't see that coming.

Thanks. I knew it was gonna be a tough one but I didn't expect that.


Good job and congrats on the 255 squat.

You know you got my respect for heavy squattin'. :)

-=FLEX=-

Thank you Flex!

[FlaIronMind]

Today is a rest day.

Yesterday's numbers =

Total caloric intake = 1,489

Macros:
Protein = 127.5g
Carbs = 122g
Fat = 35.5g

[mharrislove]

"I Against I" - DC is up in the mix this time around! Nice work on the squats and on the Jeffs - that's a tough pair to have on leg day, but well worth your efforts. Hank was right...

[FlaIronMind]

"I Against I" - DC is up in the mix this time around! Nice work on the squats and on the Jeffs - that's a tough pair to have on leg day, but well worth your efforts. Hank was right...

Oh yes...love Bad Brains. Hank's a DC boy himself, but Black Flag will always be a SoCal band in my eyes. But yeah, I figured I'd rep DC...time fell a little short or else Minor Threat and Fugazi woulda been up next.

And thanks MHL, felt like mixin' up the deads a bit. I was feelin' it on the walk home, but feelin' good.

[whatevergirl]

Well the call of the iron was too much today...had to respond. Just got back from the dungeon.

Today's session:

Music:

I Against I - Bad Brains
Loose Nut - Black Flag
My War - Black Flag

Pull-Ups:
3 x BW (A first since re-entering the dungeon)

Leg Extensions:
12 x 110lbs (x2)
Speed Rope - 60 seconds
10 x 150lbs (x2)
Speed Rope - 60 seconds
7 x 210lbs (x2)
Speed Rope - 90 seconds

Squats:
7 x 165lbs (x2)
3 x 215lbs (x1)
Feeling it here...Rollins screaming in my ear, "This will be your best one yet. This will be your best one yet..." Ok Hank, let's slap on some more iron.
1 x 255lbs (x1) PB since re-entering the dungeon

Jefferson Lifts:
10 x 75lbs (x2)
5 x 125lbs (x2)
3 x 145lbs (x2)

V-Squats:
12 x 210lbs (x2)
10 x 270lbs (x2)
7 x 350lbs (x2)

Leg Press:
7 x 270lbs (x2)
5 x 450lbs (x2)
Rollins starts murmuring in my ears: "I feel like I'm some kind of death machine, with skin and muscles and a heart, that pumps my blood..." Hank, you're speaking right to me, as usual...ok, throw on some more 45s...
5 x 540lbs (x3)

Drained.

Rollins in my ear again...leaving the gym....

"Nothing left inside, nothing left inside...I built it up, I broke it down..."

Amen.

Have a great Saturday evening folks.

this is the workout you do when you're tired? :p Nicely done. :)

[FlaIronMind]

this is the workout you do when you're tired? :p Nicely done. :)

Thanks WEG!

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,783

Macros:
Protein = 109g
Carbs = 214.2g
Fat = 54.68g

[FlaIronMind]

Just got back from the dungeon.

Today's session:

Music:
Living Colour - Vivid
Fishbone - The Reality Of My Surroundings
Untouchables - Agent Double-O Soul

Bent-Over Lateral Raises (Seated, DB) (no rest):
15 x 15lbs
15 x 15lbs

Front Raises (no rest):
12 x 15lbs (right)
12 x 15lbs (right)
12 x 15lbs (left)
12 x 15lbs (left)

Really feeling these at this point, despite the nancy-boy weight. Also noting a slight imbalance on the left.

Incline Flies (DB):
15 x 27.5lbs
15 x 27.5lbs
15 x 27.5lbs
15 x 27.5lbs
15 x 27.5lbs

The last two sets really had my arms quakin' & shakin'. Need to focus more here.

Upright Rows (EZ Curl) (no rest):
15 x 70lbs
10 x 70lbs
10 x 70lbs

Standing Wheelbarrow Shrugs:
20 x 180lbs
20 x 180lbs
20 x 180lbs
15 x 230lbs
15 x 230lbs

Bench Press (no rest):
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs

Incline Press (BB) (no rest):
7 x 95lbs
7 x 95lbs
7 x 95lbs
5 x 95lbs
5 x 95lbs

Closed with 4 minutes on heavy bag.

[mharrislove]

Just got back from the dungeon.

Today's session:

Music:
Living Colour - Vivid
Fishbone - The Reality Of My Surroundings
Untouchables - Agent Double-O Soul


I saw these guys on their first tour to support the album in AZ! http://assets.bodybuilding.com/forum/images/icons/icon14.gif



Standing Wheelbarrow Shrugs:
20 x 180lbs
20 x 180lbs
20 x 180lbs
15 x 230lbs
15 x 230lbs

Bench Press (no rest):
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs
10 x 95lbs

Incline Press (BB) (no rest):
7 x 95lbs
7 x 95lbs
7 x 95lbs
5 x 95lbs
5 x 95lbs

Closed with 4 minutes on heavy bag.

Crazy volume here. When you say "no rest", does that mean you did 100+ reps of bench press in a row (since the weight doesn't change)?

[FlaIronMind]

I saw these guys on their first tour to support the album in AZ! http://assets.bodybuilding.com/forum/images/icons/icon14.gif



Crazy volume here. When you say "no rest", does that mean you did 100+ reps of bench press in a row (since the weight doesn't change)?

I was lucky enough to catch a couple of their shows back in the day too...they were awesome. Still love listening to 'em.

The only rest I put in was immediately upon completion of the 10th rep on each set, the bar was returned to the rack. That seems to help not only keeping a straight, accurate count in my increasingly foggy-brain, but also psychologically. Then, once the bar is returned, take a breath, then up and at 'em again for 10 more. It is not 100 in a row without any pause whatsoever, but, more precisely, a 2-3 second "rest" between sets.

That is only the case with the bench and incline BB presses. Everything else was done in a row where "no rest" is indicated.

[FlaIronMind]

Something I forgot to post earlier and, honestly, I don't know how I forgot...

To borrow from MHL's "WTF moment," remember that mook playin' the drums in the vid posted by Marius?

http://forum.bodybuilding.com/showpost.php?p=555611143&postcount=18

Ok, well imagine a fella doing exactly those movements, but walking around the gym at the same time.

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,882

Macros:
Protein = 172.8g
Carbs = 219.7g
Fat = 37.5g

[IronAvalanche]

The only rest I put in was immediately upon completion of the 10th rep on each set, the bar was returned to the rack. That seems to help not only keeping a straight, accurate count in my increasingly foggy-brain, but also psychologically. Then, once the bar is returned, take a breath, then up and at 'em again for 10 more. It is not 100 in a row without any pause whatsoever, but, more precisely, a 2-3 second "rest" between sets.

That is only the case with the bench and incline BB presses. Everything else was done in a row where "no rest" is indicated.

Great workout today. With the way you are doing the bench presses, you are developing a lot of endurance.

[whatevergirl]

I was going to ask what you meant by no rest, also...I thought like the other poster...no rest for 100 reps? :eek: What does this type of ''speed'' with benching do exactly?

What a great workout!

[mharrislove]

Something I forgot to post earlier and, honestly, I don't know how I forgot...

To borrow from MHL's "WTF moment," remember that mook playin' the drums in the vid posted by Marius?

http://forum.bodybuilding.com/showpost.php?p=555611143&postcount=18

Ok, well imagine a fella doing exactly those movements, but walking around the gym at the same time.

What the hell...wow. I would immediately call 911 if I saw someone acting like that in the gym!

Also, thanks for the clarification on the timing thing. I understand what you mean; it's virtually no rest and worlds apart from a 30 to 60 sec break!

[FlaIronMind]

Great workout today. With the way you are doing the bench presses, you are developing a lot of endurance.

Thanks IA. It was challenging to say the least and I was fried at the end. Hitting the heavy bag afterwards felt somewhat like I was hitting a chimney.....50 feet high.


I was going to ask what you meant by no rest, also...I thought like the other poster...no rest for 100 reps? :eek: What does this type of ''speed'' with benching do exactly?

What a great workout!

My post wasn't as clear as I had intended. For me anyway, just placing the bar back in the rack and then lifting it back out as described above (taking 2-3 seconds between sets) isn't "resting"...but, then again, it isn't really 100 in a row, one after the other. Usually, I will rest (or do some form of "cardio") for 60-90 seconds between sets. Today I opted for something different, use weight that can be done for 15 reps, but stop at 10 and increase the number of sets. Just a different way to increase muscle mass...volume training as it were...yet another theory amongst many I suppose and just felt like giving it a try. It left me drained and left my pects/delts feeling like someone had a blowtorch to 'em.

Thank you WEG.

[FlaIronMind]

What the hell...wow. I would immediately call 911 if I saw someone acting like that in the gym!

Also, thanks for the clarification on the timing thing. I understand what you mean; it's virtually no rest and worlds apart from a 30 to 60 sec break!

Lol...I saw this fella coming towards me from the opposite end of the gym and I swear I first thought he had nunchucks in his hands and he was tryin' to imitate one of the three musketeers with 'em. I then realized that he was just a bigger idiot than I first thought, gave him the stink eye as he got closer but I don't think he noticed. Either way, he turned away and headed back in the direction he came, still swinging his arms, head and hands like a damn lunatic.

[FlaIronMind]

Back from the dungeon. Up at 0430, quick breakfast of oatmeal, flax & banana w/ black coffee, in the gym by 0530.

Today was an experiment of sorts; one of slow, deliberate, concentrated movements...form, breathing, fluidity and lighter weights vs. going in and bangin' it out. Focus - biceps, tris and forearms.

Music - to fit the mood and the hour...as well as the nature of the session:

John Lucien - By Request
John Lucien - Endless Is Love
Ronnie Laws - Fever
Ronnie Laws - Pressure Sensitive

Jog to the dungeon, quick 5 minutes on treadmill once there. Only one other soul in the free-weights area, who left after a couple of minutes. Alone. This floor is mine.

Standing Curls (Barbell):
10 x Bar (WU)
10 x 70lbs
10 x 70lbs
10 x 70lbs

Standing Curls (EZ Bar - wide):
10 x 70lbs
10 x 70lbs
10 x 70lbs
10 x 70lbs

Preacher Curls:
10 x 60lbs (close)
10 x 60lbs (wide)
10 x 60lbs (close)
10 x 60lbs (wide)

Hammer Curls (Standing):
8 x 35lbs (left)
8 x 35lbs (right)
8 x 35lbs (left)
8 x 35lbs (right)
8 x 35lbs (left)
8 x 35lbs (right)

Concentration Curls (Seated):
8 x 27.5lbs (left)
8 x 27.5lbs (right)
8 x 27.5lbs (left)
8 x 27.5lbs (right)
8 x 27.5lbs (left)
8 x 27.5lbs (right)

Alternating DB Curls (Standing):
20 x 27.5lbs
20 x 27.5lbs
20 x 27.5lbs

Tricep Pulldowns (Rope):
10 x 70lbs
10 x 70lbs
10 x 70lbs
10 x 70lbs

Skullcrushers (first appearance of these since dungeon re-entry):
12 x 50lbs
12 x 50lbs
12 x 50lbs
12 x 50lbs

Lying DB Extensions:
10 x 27.5lbs
10 x 27.5lbs
10 x 27.5lbs
10 x 27.5lbs

Bench Dips:
8 x BW
8 x BW
8 X BW

Reverse Curls:
10 x 40lbs
10 x 50lbs
10 x 50lbs
10 x 50lbs

Wrist Curls:
15 x 50lbs
15 x 50lbs
15 x 50lbs

Jog home.

Feeling good.

[2nd_chance]

34 sets of curl variants alone! :eek:

You may have some bicep doms tomorrow lol.

[FlaIronMind]

34 sets of curl variants alone! :eek:

You may have some bicep doms tomorrow lol.

Glad you finally made it by on a non-cardio day! Lol! ;)

I'm feeling it now.

Taking a shower I noticed it seemed a bit more difficult to just reach up to wash my face and shave. Lol.

[IronAvalanche]

Lots of arm work today. Looks good :)

[FlaIronMind]

Lots of arm work today. Looks good :)

Yep, today was focus on arms.

Thanks IA.

[IronAvalanche]

Yep, today was focus on arms.

LMAO. Sorry about my post. I am posting from work, and didn't have a lot of time.

Impressive volume today. Great job. :)

[mharrislove]

Damn, man. Clearly, you have been hanging out with 2nd_chance a little too long!

[FlaIronMind]

LMAO. Sorry about my post. I am posting from work, and didn't have a lot of time.

Impressive volume today. Great job. :)

No need to be sorry brother; no worries. Thanks again!


Damn, man. Clearly, you have been hanging out with 2nd_chance a little too long!

Thank you MHL! ;)

[-=FLEX=-]

34 sets of curl variants alone! :eek:


OMG!!! & WTF??? :eek:




You may have some bicep doms tomorrow lol.

LMAO

:D :)

Nice work. That's just nuts.

-=FLEX=-

[FlaIronMind]

OMG!!! & WTF??? :eek:



LMAO

:D :)

Nice work. That's just nuts.

-=FLEX=-

Thanks Flex.

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,817

Macros:
Protein = 127.9g
Carbs = 212.5g (mostly fruit, veggies and oatmeal)
Fat = 53.4g

[FlaIronMind]

Just back from the dungeon. A mixed bag today. Had a couple of failures, but had some new PBs. Anyway, it broke down as follows:

Today's session:

Music -

Godflesh - Street Cleaner
Ministry - The Mind Is A Terrible Thing To Taste

Squats:
8 x Bar (WU)
8 x 115lbs
8 x 165lbs
5 x 215lbs
2 x 255lbs
0 x 305lbs (FAIL...brought it down...and stayed there. Relax, unplate, rerack, replate, try again...)
0 x 305lbs (FAIL...x2. Damn. Iron wins. Unplate, rerack, let's try it a bit lighter...)
0 x 275lbs (FAIL...Mother of God. Ok...again...)
1 x 265lbs (PB)

T-Bar Rows:
8 x 70lbs
8 x 145lbs
8 x 155lbs
3 x 190lbs

Deadlifts:
8 x 115lbs
8 x 165lbs
5 x 215lbs
4 x 235lbs (PB)

Leg Press:
10 x 230lbs (wide stance)
10 crunches
10 x 230lbs (close stance)
10 crunches
10 x 280lbs (wide stance)
10 crunches
10 x 280lbs (close stance)
10 crunches
10 x 330lbs (wide stance)
10 crunches
10 x 330lbs (close stance)
10 crunches

Close-Grip Pulldowns:
10 x 100lbs (x2)
10 x 120lbs (x2)

Also just stepped off the scale - 240.8lbs, down 18.8lbs since re-entering the dungeon just under two months ago (8/19).

As for the squats...as much as I wanted it today, it wasn't happening. Feeling good about the new PB with squats, but angry at the iron for having kicked my ass above 265lbs. It's ok iron...I'm not too proud to fail but rest assured, you're in my cross-hairs.

Keepin' on keepin' on, nose firmly to grindstone.

Make it a great day folks.

[IronAvalanche]

Congrats on the PBs! Sometimes you just have to stay after the squats until you find your groove. Good job.

Your leg press/ crunches supersets look brutal. I bet you were tired after those. :)

Finally, great job with your diet! :D

[FlaIronMind]

Congrats on the PBs! Sometimes you just have to stay after the squats until you find your groove. Good job.

Your leg press/ crunches supersets look brutal. I bet you were tired after those. :)

Finally, great job with your diet! :D

Thanks IA. Yeah, I was feeling good with the squats but then, after those failures, I damn sure wasn't going to walk away without squeezing out something...even if it was 255lbs again. Just glad I could eek out 10 more pounds on it though for a new pb.

Yeah, I was feeling the leg presses, moreso on the close-stance sets. Informative though, lets me know the outer-quads need more work.

Thanks again IA. Feeling great. At the point where very few of my clothes (particularly pants/shorts) fit properly anymore. Have to cinch the belts way, way over now. God bless my BDUs that allow me to cinch in the sides. Lol. Still have more to go, but getting there.

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,482

Macros:
Protein = 126.4g
Carbs = 152g
Fat = 41.22g

[mharrislove]

Squats:
8 x Bar (WU)
8 x 115lbs
8 x 165lbs
5 x 215lbs
2 x 255lbs
0 x 305lbs (FAIL...brought it down...and stayed there. Relax, unplate, rerack, replate, try again...)
0 x 305lbs (FAIL...x2. Damn. Iron wins. Unplate, rerack, let's try it a bit lighter...)
0 x 275lbs (FAIL...Mother of God. Ok...again...)
1 x 265lbs (PB)



Wow...talk about an epic battle!!!

[FlaIronMind]

Wow...talk about an epic battle!!!

Yessir, it was.

I know vengeance belongs to Him...but, in this case, it will be mine.

[FlaIronMind]

Meetings and other b.s. kept from the dungeon for my usual early AM PT, but I was able to get over there this afternoon. Today - cardio.

A little over 3 miles on the treadmill; inclines ranged from 3.0% to 6.0%, with speeds varying from 3.0 mph to 6.0 mph.

Feeling good.

[2nd_chance]

Wow...talk about an epic battle!!!

^^^ This!

Patience.... patience..... patience :)

[FlaIronMind]

^^^ This!

Patience.... patience..... patience :)

Yep. The jump from 265 to 305 needs to stew for a little bit longer...but I'm even hungrier for it now.

[whatevergirl]

Meetings and other b.s. kept from the dungeon for my usual early AM PT, but I was able to get over there this afternoon. Today - cardio.

A little over 3 miles on the treadmill; inclines ranged from 3.0% to 6.0%, with speeds varying from 3.0 mph to 6.0 mph.

Feeling good.

I like this. :) Nice pace!

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,051

Macros:
Protein = 134g.
Carbs = 61.5g.
Fat = 11.9g.

[FlaIronMind]

I like this. :) Nice pace!

Thanks WEG.

[FlaIronMind]

Just got back from the dungeon. Today's session had to be abbreviated, so I got in, banged it out and left.

Total time in dungeon - 45 minutes.

Today's session:

Run to the dungeon.

Bench Press (wide-grip):
7 x 95lbs
7 x 135lbs
5 x 155lbs
5 x 165lbs
3 x 175lbs
4 x 165lbs
5 x 155lbs
10 x 135lbs

Bench Press (close-grip):
10 x 95lbs
7 x 115lbs
6 x 135lbs
4 x 145lbs
5 x 135lbs
7 x 115lbs
10 x 95lbs

Standing Military Press:
7 x 80lbs
5 x 90lbs
4 x 100lbs
5 x 90lbs
7 x 80lbs

Incline DB Press (tandem):
10 x 40lbs
10 x 45lbs
7 x 50lbs
10 x 45lbs
10 x 40lbs

Run back home.

Happy Friday folks.

[IronAvalanche]

Good job pressing today! You got a lot done for 45 mins too. :)

[FlaIronMind]

Good job pressing today! You got a lot done for 45 mins too. :)

Thanks IA. Felt good.

[IronAvalanche]

I'll be pulling for Bama tomorrow night. I sense a big blow out. :)

[FlaIronMind]

I'll be pulling for Bama tomorrow night. I sense a big blow out. :)

From your lips to God's ears. But, I do too. ;)

RAMMER JAMMER!

[-=FLEX=-]

I got in, banged it out and left.

Just as an FYI; chicks hate it when you do that.

(Unless their husband is on his way home ;) )

But seriously, good quick workout.

-=FLEX=-

[FlaIronMind]

Just as an FYI; chicks hate it when you do that.

(Unless their husband is on his way home ;) )

But seriously, good quick workout.

-=FLEX=-

Yeah, so I've learned. ;)

Thanks Flex.

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,663

Macros:
Protein = 107.3g
Carbs = 197.2g
Fat = 28.1g

[mharrislove]

I can see where your focus was given the time you had; nice volume on that chest workout!

[FlaIronMind]

I can see where your focus was given the time you had; nice volume on that chest workout!

Thank you sir!

[FlaIronMind]

Yesterday was an absolutely gorgeous, cool(er) day here on South Beach. Made it a bit difficult to head to the dark confines of the dungeon. Did cardio outside, doing a bike-ride of approxmately 6 miles.

Then, though time was extremely short as we had a family get-together to attend, I ran into the dungeon for a very brief session...a session so abbreviated I almost feel like it's not even worth putting down. That said, in addition to the 6 mile bike ride, here's what took place in the dungeon yesterday:

T-Bar Rows:
10 x 70lbs
10 x 95lbs
10 x 105lbs
7 x 115lbs
5 x 125lbs
3 x 135lbs

Jefferson Lifts:
10 x 135lbs
7 x 155lbs
7 x 175lbs
5 x 185lbs

Squats:
10 x 135lbs
7 x 155lbs
5 x 175lbs

Today is a rest-day.

Have a great Sunday folks.

[-=FLEX=-]

Quickie workout looked OK.




Today is a rest-day.

Have a great Sunday folks.

Enjoy your day off, brother.

-=FLEX=-

[IronAvalanche]

Good workout. Enjoy your day off.

All was right with the world last night Bama beat Ole Miss, and we beat Florida at Florida for the first time since 1965. Doesn't get much better. :)

[FlaIronMind]

Quickie workout looked OK.



Enjoy your day off, brother.

-=FLEX=-

Thanks Flex.


Good workout. Enjoy your day off.

All was right with the world last night Bama beat Ole Miss, and we beat Florida at Florida for the first time since 1965. Doesn't get much better. :)


Thanks IA...yep, I also caught some of that game as well and, the joy I get at Florida being dominated by anyone could not be contained. Congrats.

[mharrislove]

Jefferson Lifts:
10 x 135lbs
7 x 155lbs
7 x 175lbs
5 x 185lbs

Squats:
10 x 135lbs
7 x 155lbs
5 x 175lbs

Today is a rest-day.

Have a great Sunday folks.

Any session with Jeffs and squats is worth reporting! Enjoy the time off and enjoy the football victories.

I spent my last rest day with this:

http://4.bp.blogspot.com/_GixE-R64ZHE/Rr0jSfzDt-I/AAAAAAAAAGU/W4Dc38ZWilc/s320/coltranecannonball.jpg

[FlaIronMind]

Any session with Jeffs and squats is worth reporting! Enjoy the time off and enjoy the football victories.

I spent my last rest day with this:

http://4.bp.blogspot.com/_GixE-R64ZHE/Rr0jSfzDt-I/AAAAAAAAAGU/W4Dc38ZWilc/s320/coltranecannonball.jpg

Many thanks MHL and, as you might expect, stellar choice of music in my book!

[FlaIronMind]

Just got back from the dungeon. Today's session:

2 minutes - speed rope.

Bench Dips:
8 x BW
8 x BW
8 x BW

Decline Press:
20 x Bar (WU)
15 x 95lbs
10 x 115lbs
7 (+2) x 135lbs
5 x 155lbs

Skullcrushers:
8 x 75lbs
8 x 75lbs
8 x 75lbs
10 x 70lbs
10 x 70lbs
10 x 70lbs

Reverse Curls (Incline, DB) + Tricep Pushdowns:
8 x 75lbs (Tricep Pushdown)
8 x 27.5lbs (L)
8 x 27.5lbs (R)
8 x 75lbs (Tricep Pushdown)
10 x 25lbs (L)
10 x 25lbs (R)
8 x 75lbs (Tricep Pushdown)
10 x 25lbs (L)
10 x 25lbs (R)
10 x 70lbs (Tricep Pushdown)
10 x 25lbs (L)
10 x 25lbs (R)
10 x 70lbs (Tricep Pushdown)
10 x 25lbs (L)
10 x 25lbs (R)
10 x 70lbs (Tricep Pushdown)

Standing Tricep Curl (EZ Curl):
10 x 40lbs (wide)
10 x 40lbs (close)
8 x 60lbs (wide)
8 x 60lbs (close)
3 x 80lbs (wide)
3 x 80lbs (close)

Closed with 4 minutes on heavy bag. Jog home.

Make it a great day.

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,182

Macros:
Protein = 149.2g
Carbs = 52g
Fat = 39g

[mharrislove]

Killer arm workout as usual! Is this an area that you are trying to prioritize?

[FlaIronMind]

Killer arm workout as usual! Is this an area that you are trying to prioritize?

Yep...certainly moreso recently than I have previously. Still not losing site of chest, shoulders and back development though. Have always prioritized upper over lower body in my sessions.

Thank you sir!

[FlaIronMind]

Just back from the dungeon.

Today's session:

1/2 mile on treadmill, 3.5mph at 3.0% incline - to warm up.

Plyometric Jumps (2ft. Stand):
10
10
10
10

Hack Press (Calves):
12 x 270lbs
12 x 270lbs
12 x 360lbs
12 x 360lbs
10 x 410lbs
10 x 410lbs

Calf Extensions + Farmer Carries (DB - walking entire first floor of gym - no idea sq. ft., but not insignificant) (no resting):
10 x 150lbs
30lb DBs
10 x 150lbs
30lb DBs
10 x 150lbs
30lb DBs
10 x 170lbs
35lb DBs
10 x 170lbs
35lb DBs
10 x 170lbs
40lb DBs

Leg Extensions + Speed Rope (weighted) (no resting):
10 x 130lbs
Speed Rope - 60sec
10 x 130lbs
Speed Rope - 60sec
10 x 150lbs
Speed Rope - 60sec
10 x 150lbs
Speed Rope - 60sec
5 x 170lbs
Speed Rope - 60sec
5 x 170lbs
Speed Rope - 60sec

Close with 1/4 mile on treadmill, 3.5mph, no incline.

Walk home.

Make it a great day folks.

[2nd_chance]

Hack Press (Calves):
12 x 270lbs
12 x 270lbs
12 x 360lbs
12 x 360lbs
10 x 410lbs
10 x 410lbs
.
Great work on the calves.

[FlaIronMind]

Great work on the calves.

Thanks!

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,851

Macros:
Protein = 119g
Carbs = 292g (huge amount of fruit consumed today - feeling a bit flu-ish)
Fat = 29.5g

[2nd_chance]

The numbers for today:

Total caloric intake = 1,851

Macros:
Protein = 119g
Carbs = 292g (huge amount of fruit consumed today - feeling a bit flu-ish)
Fat = 29.5g

^^^ Are these your target macros?

[FlaIronMind]

^^^ Are these your target macros?

No. Going, basically, for the 40/40/20 combo. Somewhere in this journal I did the math once before, but, to be even more basic, over the last couple of months I've largely been aiming to create a caloric deficit and continue to keep busting my ass so I can continue to lose bodyfat.

Today is off, with fruits being a large source of my diet today w/ this prelim-flu-type thing I'm trying keep at bay.

[2nd_chance]

No. Going, basically, for the 40/40/20 combo. Somewhere in this journal I did the math once before, but, to be even more basic, over the last couple of months I've largely been aiming to create a caloric deficit and continue to keep busting my ass so I can continue to lose bodyfat.

Today is off, with fruits being a large source of my diet today w/ this prelim-flu-type thing I'm trying keep at bay.

Gotcha...... I was a little worried about the low protein.

[FlaIronMind]

Gotcha...... I was a little worried about the low protein.

Thanks brother.

[mharrislove]

Calf Extensions + Farmer Carries (DB - walking entire first floor of gym - no idea sq. ft., but not insignificant) (no resting):
10 x 150lbs
30lb DBs
10 x 150lbs
30lb DBs
10 x 150lbs
30lb DBs
10 x 170lbs
35lb DBs
10 x 170lbs
35lb DBs
10 x 170lbs
40lb DBs



Uh huh...I believe that, too! Nice work out; you're hybrid stuff seems much more interesting than my meathead approach to lifting. Keep it up!

[FlaIronMind]

Uh huh...I believe that, too! Nice work out; you're hybrid stuff seems much more interesting than my meathead approach to lifting. Keep it up!

Many thanks sir and much appreciated. These combo-package efforts of late are more an experiment than anything else. Kind of an effort to be hitting something else rather than "rest" between sets and, if nothing else, keep the ol' heart-rate up. I am however a long-time fan of the leg-extension-speed rope combo, as well as the leg press-abdom crunch combo.

You hit a key word...they do keep things "interesting." Their result/impact?...well, the jury's still out on that one.

[FlaIronMind]

Just back from the dungeon. Cardio day today. How fun. Had to keep it a bit abbreviated as well, but today consisted of 2 miles on treadmill, speeds ranging from 3.5mph to 6.0mph, at inclines from 3.0% to 7.0%.

Make it a great day folks.

[-=FLEX=-]

Cardio day today. Had to keep it a bit abbreviated as well,

Abbreviated is the best way to do cardio. ;)

-=FLEX=-

[FlaIronMind]

Abbreviated is the best way to do cardio. ;)

-=FLEX=-

You won't get an argument from me on that point. ;)

[2nd_chance]

Abbreviated Cardio FTW!!! :)

Have a good weekend FIM

[FlaIronMind]

After the last two days away from the dungeon (as a result of several appointments taking the better part of both days, family coming in from out of town, etc.), today I was able to return to the dungeon. What a relief. I realized as I was walking in that the time away, albeit two days, seemed like an eternity and had caused a craving within that was aching to be satisfied.

Today's session:

Bench Press:
20 x 95lbs
15 x 115lbs
10 x 135lbs
7 x 145lbs
3 x 165lbs
3 x 165lbs
1 x 185lbs
7 x 145lbs
12 x 115lbs
15 x 95lbs
10 x 95lbs

Decline Press:
20 x 95lbs
15 x 115lbs
10 x 135lbs
7 x 145lbs
4 x 165lbs
6 x 145lbs
7 x 135lbs
10 x 115lbs
12 x 95lbs

Cable Crossovers (Tandem):
12 x 30lbs
10 x 30lbs
10 x 30lbs
10 x 30lbs

Bent Over BB Rows (Close Grip):
15 x 70lbs
10 x 90lbs
10 x 90lbs
10 x 90lbs

Pulldown (Close Grip):
10 x 100lbs
10 x 100lbs
10 x 100lbs

Seated Dual Pulley Rows:
7 x 70lbs
7 x 70lbs
7 x 70lbs
7 x 70lbs
7 x 70lbs

Closed with one mile on treadmill, all out, no incline. Mile time on treadmill - 7 min 38 sec.

Walk home.

Feeling good.

Stepped off the scales this morning. New weight - 237.8 pounds, a 1.2 pound loss since last week, a 21.8 pound loss overall since dungeon re-entry two months ago.

Have a great weekend folks.

[FlaIronMind]

Abbreviated Cardio FTW!!! :)

Have a good weekend FIM

;) Thanks.

You as well bro.

[-=FLEX=-]

Lots of work in the Dungeon today. Good job.

Heading out to the gym soon myself....

Have a good weekend, brother.

-=FLEX=-

[IronAvalanche]

Great job today! Your presses are looking good. Good volume today too.

[FlaIronMind]

Lots of work in the Dungeon today. Good job.

Heading out to the gym soon myself....

Have a good weekend, brother.

-=FLEX=-

Thanks Flex! Enjoy your session and have a great weekend too.


Great job today! Your presses are looking good. Good volume today too.

Thank you IA!

[mharrislove]

Solid work coupled with a nice, steady, weight loss - a great way to kick off your weekend!

[FlaIronMind]

Solid work coupled with a nice, steady, weight loss - a great way to kick off your weekend!

Thanks MHL and indeed! Feels great.

Hope you have an excellent weekend sir!

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,557

Macros:
Protein = 135.5g
Carbs = 234g (largely OJ, fruits, wheat toast and 1% organic milk)
Fat = 44g

[FlaIronMind]

Just back from the dungeon. Today was nuttin' but curls, focus on biceps, with a little forearm attention thrown in.

Total time in gym - 50 minutes.

Today's session:

Music/Playlist:
You Never Let Go - Matt Redman
I Can Only Imagine - Mercyme
All For Jesus - Robin Mark
You Are My Joy - David Crowder Band
Jesus Paid It All - Kristian Stanfill
Glorious - Chris Tomlin
All Over The World - Matt Redman
Here I Am To Worship - Tim Hughes
In Christ Alone - Stuart Townend
Lord I Lift Your Name On High - SONICFLOOd
Cannot Say Enough - Mercyme
Our Love Is Loud - David Crowder Band
How Great Is Our God - Chris Tomlin
Better Is One Day - Matt Redman

Seated Barbell Curl:
10 x 70lbs (wide)
10 x 70lbs (close)
10 x 70lbs (wide)
10 x 70lbs (close)
10 x 70lbs (wide)
10 x 70lbs (close)
10 x 70lbs (wide)
10 x 70lbs (close)
10 x 70lbs (wide)
10 x 70lbs (close)

Seated Reverse Barbell Curl:
12 x 40lbs (medium)
12 x 40lbs (wide)
12 x 50lbs (medium)
12 x 50lbs (wide)
10 x 60lbs (medium)
10 x 60lbs (wide)

Kneeling Reverse Barbell Curl:
10 x 40lbs (close)
10 x 40lbs (close)
15 x 40lbs (close)
15 x 40lbs (close)
15 x 40lbs (close)

Seated Incline Barbell Curl:
12 x 50lbs
12 x 50lbs
12 x 50lbs
12 x 50lbs
12 x 50lbs
7 x 70lbs
6 x 70lbs (fail on 7th rep...rest, repeat)
7 x 70lbs

Standing EZ-Bar Curl:
5 x 70lbs
5 x 70lbs
5 x 70lbs
5 x 70lbs
5 x 70lbs

[IronAvalanche]

Wow! Lots of arm volume today. Great work!

[FlaIronMind]

Wow! Lots of arm volume today. Great work!

Yep...and they are all swole up now and feelin great. :)

Thanks a lot IA and...ROLL TIDE! ;)

[-=FLEX=-]

Just back from the dungeon. Today was nuttin' but curls, focus on biceps, with a little forearm attention thrown in.


OK; that's different! :)

-=FLEX=-

[IronAvalanche]

...ROLL TIDE! ;)
Better watch out. We play you soon. ;) :) :D

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,150

Macros:
Protein = 132g.
Carbs = 102g.
Fat = 32g.

[FlaIronMind]

OK; that's different! :)

-=FLEX=-

And now for something completely different...


Better watch out. We play you soon. ;) :) :D

Foregone conclusion bro, foregone conclusion...your boys are gonna be weeping to their mommas for a week at how badly we're gonna whoop ya'!....ROLL TIDE ROLL!!! ;) :)

[IronAvalanche]

Foregone conclusion bro, foregone conclusion...your boys are gonna be weeping to their mommas for a week at how badly we're gonna whoop ya'!....ROLL TIDE ROLL!!! ;) :)
All depends on which teams show up. If your team that played South Carolina shows up against our team that played Florida, then you could have a long night. ;) :)

[mharrislove]

Whoa...this may be the most insane arm workout behavior on the forum. Damn, man...

[FlaIronMind]

All depends on which teams show up. If your team that played South Carolina shows up against our team that played Florida, then you could have a long night. ;) :)

Aw, now there you go...pointing to the one loss we've had in mighty, mighty long time. ;) But...you're right. ;)


Whoa...this may be the most insane arm workout behavior on the forum. Damn, man...

Thank you sir... ;)

Surprisingly, very little DOMS today.

[FlaIronMind]

Just got back from the dungeon, from what had to be an abbreviated session. After a few weeks of absence, my contractors have decided to grace us with their presence, hopefully finishing the job by next Monday. In other words, they'll have it completed by New Year's.

Anyway, today's session:

Music included mix-ups/shuffles from:
De La Soul - De La Soul Is Dead
Jungle Brothers - Straight Outta The Jungle
Freestyle Fellowship - Inner City Griots
Black Sheep - Wolf In Sheep's Clothing
Ultramagnetic MCs - Critical Beatdown
Tribe Called Quest - People's Instinctive Travels...
EPMD - Strictly Business

Deadlifts:
10 x 135lbs
7 x 185lbs
5 x 235lbs
3 x 255lbs
1 x 275lbs (PB)

Squats:
10 x 135lbs
7 x 185lbs
4 x 235lbs
3 x 255lbs
1 x 275lbs (PB)

Leg Curls (I don't do these nearly often enough):
10 x 80lbs
7 x 95lbs
5 x 110lbs
3 x 125lbs
1 x 140lbs

Leg Press (+ crunches):
7 x 270lbs
crunches x 10
7 x 360lbs
crunches x 10
7 x 450lbs
crunches x 10
7 x 500lbs
crunches x 10

Closed with 1/4 mile on elliptical.

Walk home.

Make it a great day folks.

[IronAvalanche]

Great job on the PB's, and a good looking leg day. You got a lot done in the short time you had. :)

[FlaIronMind]

Great job on the PB's, and a good looking leg day. You got a lot done in the short time you had. :)

Thanks a lot IA!

[2nd_chance]

Deadlifts:
10 x 135lbs
7 x 185lbs
5 x 235lbs
3 x 255lbs
1 x 275lbs (PB)

Squats:
10 x 135lbs
7 x 185lbs
4 x 235lbs
3 x 255lbs
1 x 275lbs (PB)


A deads PR and a squat PR in the same workout is dang impressive!

[-=FLEX=-]

Good work today and congrats on teh PBs. :)

-=FLEX=-

[whatevergirl]

Just got back from the dungeon, from what had to be an abbreviated session. After a few weeks of absence, my contractors have decided to grace us with their presence, hopefully finishing the job by next Monday. In other words, they'll have it completed by New Year's.

Anyway, today's session:

Music included mix-ups/shuffles from:
De La Soul - De La Soul Is Dead
Jungle Brothers - Straight Outta The Jungle
Freestyle Fellowship - Inner City Griots
Black Sheep - Wolf In Sheep's Clothing
Ultramagnetic MCs - Critical Beatdown
Tribe Called Quest - People's Instinctive Travels...
EPMD - Strictly Business

Deadlifts:
10 x 135lbs
7 x 185lbs
5 x 235lbs
3 x 255lbs
1 x 275lbs (PB)

Squats:
10 x 135lbs
7 x 185lbs
4 x 235lbs
3 x 255lbs
1 x 275lbs (PB)

Leg Curls (I don't do these nearly often enough):
10 x 80lbs
7 x 95lbs
5 x 110lbs
3 x 125lbs
1 x 140lbs

Leg Press (+ crunches):
7 x 270lbs
crunches x 10
7 x 360lbs
crunches x 10
7 x 450lbs
crunches x 10
7 x 500lbs
crunches x 10

Closed with 1/4 mile on elliptical.

Walk home.

Make it a great day folks.

Oh my gosh, it's a PR day around here...second journal I've wandered into this evening, with PR's. Great work! 275 for deadlifts? My back hurts reading that. :p

[FlaIronMind]

A deads PR and a squat PR in the same workout is dang impressive!

Many thanks!!


Good work today and congrats on teh PBs. :)

-=FLEX=-

Thank you brother!


Oh my gosh, it's a PR day around here...second journal I've wandered into this evening, with PR's. Great work! 275 for deadlifts? My back hurts reading that. :p

Thanks WEG. Great stuff lately in your journal as well. ;)

[mharrislove]

A banner day! Both in the gym and on the worksite (@#$%^& contractors, LOL)! (I'm guessing that a 300 lb deadlift will come before the contractors are done...)

[FlaIronMind]

A banner day! Both in the gym and on the worksite (@#$%^& contractors, LOL)! (I'm guessing that a 300 lb deadlift will come before the contractors are done...)

Lol...thanks MHL! From your lips to God's ears...both on the day that the contractors are actually "done" and the 300lb DL. ;)

[FlaIronMind]

Today was a rest day. Not a planned rest day mind you, but one nonetheless. The body was mumbling a need for one and, when contractors started showing up and mangling things beyond recognition and/or beyond all that has been excrutiatingly planned, that pretty much sealed the deal and the sand slipped through the hourglass quicker than I expected and kept me away from the dungeon.

Diet/target numbers today are way off...scarcely had time to eat. Also, with the flu-bug that's been toying with my immune system, I've not had much of an appetite. At any rate...today's numbers:

Total caloric intake = 1,079

Macros:
Protein = 71.5g
Carbs = 136.5g (mostly fruits, oatmeal and 1% organic milk)
Fat = 25.5g

[IronAvalanche]

It's good to listen to body when it tells you need a rest. Just don't listen too often. ;). :)

[FlaIronMind]

It's good to listen to body when it tells you need a rest. Just don't listen too often. ;). :)

Lol. I wasn't planning on listening to it today. Looking forward to getting up early tomorrow and heading straight to the dungeon.

[FlaIronMind]

Just back from the dungeon. Had to squeeze in a relatively quick session today and got back just in time to grab a shower before the contractors start tearing sh*t up again.

Today's session:

Bench Press:
12 x 135lbs
7 x 155lbs
5 x 165lbs
2 x 185lbs

Seated Overhead Press:
10 x 95lbs
5 x 115lbs
2 x 125lbs
5 x 105lbs

Incline Press:
5 x 135lbs
5 x 135lbs
5 x 135lbs
5 x 135lbs
5 x 135lbs

Hammer Curl To Press (Incline, DB) + Tricep Pushdowns (Rope):
10 x 35lbs (tandem)
7 x 70lbs
10 x 35lbs (tandem)
7 x 70lbs
10 x 35lbs (tandem)
7 x 70lbs
10 x 35lbs (tandem)
7 x 70lbs

Wheelbarrow Shrugs:
20 x 180lbs
15 x 270lbs
10 x 360lbs
5 x 450lbs

Closed with 5 minutes on heavy bag.

BTW...new waist size = 38...a measurement I haven't seen in at least 5, maybe 6 years.
Will keep on keepin' on, head down, hammer and chisel in hand...still got a lot to do to achieve my over-all goals but, one by one, check-marks are appearing on my list. OOH-RAH!

[IronAvalanche]

Lots of pressing today, good job. Congrats on the new waist size. The best indication of all your hard work. Keep it up! :)

[mharrislove]

Just back from the dungeon. Had to squeeze in a relatively quick session today and got back just in time to grab a shower before the contractors start tearing sh*t up again.

LOL...I hear ya'. I'll have to post some of my renovation pics soon.



BTW...new waist size = 38...a measurement I haven't seen in at least 5, maybe 6 years. Will keep on keepin' on, head down, hammer and chisel in hand...still got a lot to do to achieve my over-all goals but, one by one, check-marks are appearing on my list. OOH-RAH!

Now, that my friend, is progress. Carry on...

[FlaIronMind]

Lots of pressing today, good job. Congrats on the new waist size. The best indication of all your hard work. Keep it up! :)


LOL...I hear ya'. I'll have to post some of my renovation pics soon.




Now, that my friend, is progress. Carry on...

Many thanks gents!

Tomorrow night, if all goes as scheduled, my wife and I will be sleeping on our couch as the contractors will have effectively blasted all bedrooms beyond recognition. Supposedly they will have put humpty-dumpty back together again by Friday...and, I also hear that AZ has some fantastic ocean-front property for sale...dirt cheap. ;)

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,827

Macros:
Protein = 211.6g
Carbs = 177g
Fat = 33.4g

[2nd_chance]

The numbers for today:

Total caloric intake = 1,827

Macros:
Protein = 211.6g
Carbs = 177g
Fat = 33.4g

How's the weight loss going?

[FlaIronMind]

How's the weight loss going?

Down 22.6 pounds since 8/19 and have lost 4 inches from the waist-line in that same time (going from a 42 to a 38).

[IronAvalanche]

Down 22.6 pounds since 8/19 and have lost 4 inches from the waist-line in that same time (going from a 42 to a 38).

This ^^^ is awesome :D

[-=FLEX=-]

Down 22.6 pounds since 8/19 and have lost 4 inches from the waist-line in that same time (going from a 42 to a 38).

Congrats!!!

-=FLEX=-

[FlaIronMind]

This ^^^ is awesome :D


Congrats!!!

-=FLEX=-

Thank you gents.

[FlaIronMind]

"Beware the beast man, for he is the Devil's pawn.
Alone among God's primates, he kills for sport.
Or lust.
Or greed.
Yea, he will murder his brother to possess his brother's land.
Let him not breed in great numbers, for he will make a desert of his home.
And yours.
Shun him.
Drive him back into his jungle lair.
For he is the harbinger of death."

Thus began my session in the dungeon this morning.

Up very early in the AM, it was a rainy, foggy morning here on South Beach.

Alone in the dungeon, with only a few of its lights turned on.

Home sweet home.

Today's session:

Pull-ups:
5 x BW

Bent-Over BB Rows (Wide):
15 x 60lbs
10 x 80lbs
7 x 100lbs
7 x 100lbs
7 x 110lbs
7 x 110lbs
10 x 90lbs
15 x 70lbs

Bent-Over BB Rows (Close):
15 x 60lbs
10 x 80lbs
7 x 100lbs
7 x 100lbs
7 x 110lbs
7 x 110lbs
10 x 100lbs
10 x 100lbs
15 x 90lbs

Good Mornings:
15 x 70lbs
12 x 80lbs
10 x 90lbs
10 x 100lbs
10 x 110lbs

T-Bar Rows:
12 x 70lbs
10 x 95lbs
7x 105 lbs
7 x 115lbs
5 x 140lbs

Deadlifts:
5 x 185lbs
5 x 185lbs
3 x 235lbs
3 x 235lbs
1 x 285lbs (PB)

Jefferson Lifts:
10 x 95lbs
10 x 95lbs
7 x 135lbs
7 x 135lbs
5 x 185lbs
5 x 185lbs
2 x 205lbs
2 x 205lbs

Closed with 4 minutes on heavy bag and a jog home.

The contractors are now here and, basically, beating the sh*t out of my walls, doors, closets, ceiling and just about anything else they set their sights on. It's gonna be a long day.

Make it a great day.

[2nd_chance]

Down 22.6 pounds since 8/19 and have lost 4 inches from the waist-line in that same time (going from a 42 to a 38).

That's awesome progress!

[FlaIronMind]

That's awesome progress!

Thank you! Feeling great and so enjoying the continuing journey.

[2nd_chance]

Thank you! Feeling great and so enjoying the continuing journey.

Congrats on the deads PR.

[FlaIronMind]

Congrats on the deads PR.

Many thanks! Only a 10lb increase over my last PB, but at least it is progress. Got my sights on breaking the 300lb mark as soon as I can. Until then though...

Patience grasshopper, patience...

[IronAvalanche]

Good looking workout today! Congrats on the deadz PB! Moving on up nicely in weight.:)

How do you like the Jeffersons? I know David (2nd_Chance) likes them, and I was considering doing them on my leg day.


BTW, good Planet of the Apes quote. :)

[FlaIronMind]

Good looking workout today! Congrats on the deadz PB! Moving on up nicely in weight.:)

How do you like the Jeffersons? I know David (2nd_Chance) likes them, and I was considering doing them on my leg day.


BTW, good Planet of the Apes quote. :)

Thanks IA. I am a big fan of the Jeffersons. Definitely give them a try and you'll likely notice a difference from your standard DLs. Patience with the form though; it takes a bit of getting used to but well worth it.

And thanks...provides for a better impact and mind set than does "Help Me, Dr. Zaius!"

http://theforbidden-zone.com/sounds/drzaius.wav

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,392

Macros:
Protein = 174.4g
Carbs = 131g
Fat = 23.4g

[mharrislove]

Hmm...the mood upon entering the dungeon seemed about right today. Very good.

Congrats on the PR, but damn: how many folks score a PR deadlift after doing a billion bent over BB rows? Your 300 lb set was probably waiting for you about 15 sets prior to your first attempt! Anyway, you are still making great progress - keep riding the wave (near that AZ ocean front property perhaps?).

[FlaIronMind]

Hmm...the mood upon entering the dungeon seemed about right today. Very good.

Congrats on the PR, but damn: how many folks score a PR deadlift after doing a billion bent over BB rows? Your 300 lb set was probably waiting for you about 15 sets prior to your first attempt! Anyway, you are still making great progress - keep riding the wave (near that AZ ocean front property perhaps?).

Many thanks MHL. I'm about going out of my skull now with these contractors, so that search for AZ ocean front property might start sooner rather than later.

[FlaIronMind]

"When I was little, my father was famous. He was the greatest Samurai in the empire, and he was the Shogun's decapitator. He cut off the heads of 131 lords for the Shogun. It was a bad time for the empire. The Shogun just stayed inside his castle and he never came out. People said his brain was infected by devils, and that he was rotting with evil. The Shogun said the people were not loyal. He said he had a lot of enemies, but he killed more people than that. It was a bad time. Everybody living in fear, but still we were happy. My father would come home to mother, and when he had seen her, he would forget about the killings. He wasn't scared of the Shogun, but the Shogun was scared of him. Maybe that was the problem. At night, mother would sing for us, while father would go into his temple and pray for peace. He'd pray for things to get better. Then, one night the Shogun sent his ninja spies to our house. They were supposed to kill my father, but they didn't. That was the night everything changed, forever. That was when my father left his samurai life and became a demon. He became an assassin who walks the road of vengeance."

Thus began today's session.

A darker overtone than actual session, for today consisted entirely of cardio.

Today - 3 miles on treadmill, varying speeds and inclines.

Then...

6 miles on stationary bike.

Jog home.

Contractor hell continues.

[FlaIronMind]

I am stuck in some sort of a time-warp.

I must be.

It's only been a few days that the contractors have again returned here destroying my house under the guise of "rennovations," but it feels like it has been about six years.

This cannot end soon enough.

At any rate, the numbers for today:

Total caloric intake = 1,907

Macros:
Protein = 164.5g
Carbs = 123g
Fat = 52g

[-=FLEX=-]

Contractor hell continues.

Cardio isn't going to release that stress. :rolleyes:

SQUATS!!!!!!!!!!!!!!!!!!!!!!!

:D

:)

:p

-=FLEX=-

[mharrislove]

"When I was little, my father was famous. He was the greatest Samurai in the empire, and he was the Shogun's decapitator. He cut off the heads of 131 lords for the Shogun. It was a bad time for the empire. The Shogun just stayed inside his castle and he never came out. People said his brain was infected by devils, and that he was rotting with evil. The Shogun said the people were not loyal. He said he had a lot of enemies, but he killed more people than that. It was a bad time. Everybody living in fear, but still we were happy. My father would come home to mother, and when he had seen her, he would forget about the killings. He wasn't scared of the Shogun, but the Shogun was scared of him. Maybe that was the problem. At night, mother would sing for us, while father would go into his temple and pray for peace. He'd pray for things to get better. Then, one night the Shogun sent his ninja spies to our house. They were supposed to kill my father, but they didn't. That was the night everything changed, forever. That was when my father left his samurai life and became a demon. He became an assassin who walks the road of vengeance."

Thus began today's session.

A darker overtone than actual session, for today consisted entirely of cardio.

Today - 3 miles on treadmill, varying speeds and inclines.

Then...

60 minutes slaying the heavy bag.

Jog home.

Contractor hell continues.

^^^Fixed.

Anyway...wow. I never thought to channel my contractor rage through the Shogun Assassin. Good imagery. I'll have to come back to this post once I'm lifting real weights again!

Hang in there and keep directing your energy towards the gym whenever possible.

[FlaIronMind]

Cardio isn't going to release that stress. :rolleyes:

SQUATS!!!!!!!!!!!!!!!!!!!!!!!

:D

:)

:p

-=FLEX=-

Yes, it wasn't satisfying. But, I was due for a little cardio. Thankfully, cardio's now been done and I can move on. ;)


^^^Fixed.

Anyway...wow. I never thought to channel my contractor rage through the Shogun Assassin. Good imagery. I'll have to come back to this post once I'm lifting real weights again!

Hang in there and keep directing your energy towards the gym whenever possible.

Shogun Assassin is outstanding for what ails ya.

Thanks mhl...will definitely do so.

[Doc.Happy]

there is some great work going on in here! congrats on the weightloss and the inches lost! that is fabulous!

[FlaIronMind]

there is some great work going on in here! congrats on the weightloss and the inches lost! that is fabulous!

Many thanks for the kind words and for stopping by Doc.

[FlaIronMind]

"Now the first time you kill somebody, that's the hardest. I don't give a sh*t if you're f'ckin' Wyatt Earp or Jack the Ripper. Remember that guy in Texas? The guy up in that f'ckin' tower that killed all them people? I'll bet you green money that first little black dot he took a bead on, that was the bitch of the bunch. First one is tough, no f'ckin' foolin'. The second one... the second one ain't no f'ckin' Mardis Gras either, but it's better than the first one 'cause you still feel the same thing, y'know... except it's more diluted, y'know it's... it's better. I threw up on the first one, you believe that? Then the third one... the third one is easy, you level right off. It's no problem. Now... sh*t... now I do it just to watch their f'ckin' expression change"

So was the mood upon dungeon entry.

Today's session:

Pull-ups:
7 x BW

Bench Dips:
10 x BW
10 x BW + 25lbs
10 x BW + 45lbs
10 x BW + 45lbs

Skullcrushers:
12 x 60lbs
10 x 70lbs
10 x 80lbs
8 x 90lbs

Standing Curls (EZ Bar):
15 x 40lbs
12 x 70lbs
10 x 80lbs
10 x 80lbs
7 x 90lbs

Incline Curls (EZ Bar):
10 x 70lbs
10 x 70lbs
10 x 70lbs
10 x 70lbs

Cable Cross-Overs:
10 x 30lbs
10 x 35lbs
10 x 35lbs
10 x 35lbs
10 x 35lbs

Tricep Extensions (DB):
10 x 27.5lbs (L)
10 x 27.5lbs (R)
10 x 30lbs (L)
10 x 30lbs (R)
10 x 35lbs (L)
10 x 35lbs (R)

Closed with 8 minutes on heavy bag. Was in a real zone here, everything else fading to nothingness. Just me, just that bag. Feet moving on their own. Arms, hand moving in my old, familiar rhythm...moving across planes, across patterns long stored in the memory banks. Bag swinging violently, seemingly being bent in half, rafters quaking. The power is back...awakened, unrestrained, unhampered and feeling more alive than it has in many, many years.

Totally drained after 7 minutes. Take off my old gloves and notice the major knuckles across my right hand...all bleeding. Look at the bag...it looks worse for the wear. Excellent.

Jog home.

Feeling great.

[IronAvalanche]

Weighted bench dips FTW!! :D

Great job!

[whatevergirl]

"Now the first time you kill somebody, that's the hardest. I don't give a sh*t if you're f'ckin' Wyatt Earp or Jack the Ripper. Remember that guy in Texas? The guy up in that f'ckin' tower that killed all them people? I'll bet you green money that first little black dot he took a bead on, that was the bitch of the bunch. First one is tough, no f'ckin' foolin'. The second one... the second one ain't no f'ckin' Mardis Gras either, but it's better than the first one 'cause you still feel the same thing, y'know... except it's more diluted, y'know it's... it's better. I threw up on the first one, you believe that? Then the third one... the third one is easy, you level right off. It's no problem. Now... sh*t... now I do it just to watch their f'ckin' expression change"

So was the mood upon dungeon entry.

Today's session:

Pull-ups:
7 x BW

Bench Dips:
10 x BW
10 x BW + 25lbs
10 x BW + 45lbs
10 x BW + 45lbs

Skullcrushers:
12 x 60lbs
10 x 70lbs
10 x 80lbs
8 x 90lbs

Standing Curls (EZ Bar):
15 x 40lbs
12 x 70lbs
10 x 80lbs
10 x 80lbs
7 x 90lbs

Incline Curls (EZ Bar):
10 x 70lbs
10 x 70lbs
10 x 70lbs
10 x 70lbs

Cable Cross-Overs:
10 x 30lbs
10 x 35lbs
10 x 35lbs
10 x 35lbs
10 x 35lbs

Tricep Extensions (DB):
10 x 27.5lbs (L)
10 x 27.5lbs (R)
10 x 30lbs (L)
10 x 30lbs (R)
10 x 35lbs (L)
10 x 35lbs (R)

Closed with 8 minutes on heavy bag. Was in a real zone here, everything else fading to nothingness. Just me, just that bag. Feet moving on their own. Arms, hand moving in my old, familiar rhythm...moving across planes, across patterns long stored in the memory banks. Bag swinging violently, seemingly being bent in half, rafters quaking. The power is back...awakened, unrestrained, unhampered and feeling more alive than it has in many, many years.

Totally drained after 7 minutes. Take off my old gloves and notice the major knuckles across my right hand...all bleeding. Look at the bag...it looks worse for the wear. Excellent.

Jog home.

Feeling great.

:eek: <<< that's all I got. lol Extraordinary today, you!

[Meatpants]

"Now the first time you kill somebody, that's the hardest. I don't give a sh*t if you're f'ckin' Wyatt Earp or Jack the Ripper. Remember that guy in Texas? The guy up in that f'ckin' tower that killed all them people? I'll bet you green money that first little black dot he took a bead on, that was the bitch of the bunch. First one is tough, no f'ckin' foolin'. The second one... the second one ain't no f'ckin' Mardis Gras either, but it's better than the first one 'cause you still feel the same thing, y'know... except it's more diluted, y'know it's... it's better. I threw up on the first one, you believe that? Then the third one... the third one is easy, you level right off. It's no problem. Now... sh*t... now I do it just to watch their f'ckin' expression change"



"You gotta a lot of heart, kid."


Nice workout today. Arms gotta be feeling it.

[-=FLEX=-]

Solid arm workout today, FIM.

-=FLEX=-

[Doc.Happy]

very impressive workout today! im so jealous of all you who got to go to the gym today and workout!

[mharrislove]

Closed with 8 minutes on heavy bag. Was in a real zone here, everything else fading to nothingness. Just me, just that bag. Feet moving on their own. Arms, hand moving in my old, familiar rhythm...moving across planes, across patterns long stored in the memory banks. Bag swinging violently, seemingly being bent in half, rafters quaking. The power is back...awakened, unrestrained, unhampered and feeling more alive than it has in many, many years.

Totally drained after 7 minutes. Take off my old gloves and notice the major knuckles across my right hand...all bleeding. Look at the bag...it looks worse for the wear. Excellent.

Jog home.

Feeling great.

^^^Inspirational. Anecdotal evidence that real training is more than sets, reps, and target heart rates... Real training occurs from the inside out. Flat abs...big arms...a strong bench press - those things are all just the side effects of developing an iron mind.

[FlaIronMind]

Weighted bench dips FTW!! :D

Great job!

Many thanks IA!


:eek: <<< that's all I got. lol Extraordinary today, you!

Thank you WEG.


"You gotta a lot of heart, kid."


Nice workout today. Arms gotta be feeling it.

;)

Yeah, they were feeling it, especially later in the evening. This morning though, not too bad at all.


Solid arm workout today, FIM.

-=FLEX=-

Thanks Flex.


very impressive workout today! im so jealous of all you who got to go to the gym today and workout!

Thank you Doc.


^^^Inspirational. Anecdotal evidence that real training is more than sets, reps, and target heart rates... Real training occurs from the inside out. Flat abs...big arms...a strong bench press - those things are all just the side effects of developing an iron mind.

Amen MHL and thank you sir...for everything. ;)

[2nd_chance]

Closed with 8 minutes on heavy bag. Was in a real zone here, everything else fading to nothingness. Just me, just that bag. Feet moving on their own. Arms, hand moving in my old, familiar rhythm...moving across planes, across patterns long stored in the memory banks. Bag swinging violently, seemingly being bent in half, rafters quaking. The power is back...awakened, unrestrained, unhampered and feeling more alive than it has in many, many years.

Totally drained after 7 minutes. Take off my old gloves and notice the major knuckles across my right hand...all bleeding. Look at the bag...it looks worse for the wear. Excellent.

Jog home.

Feeling great.


^^^Inspirational. Anecdotal evidence that real training is more than sets, reps, and target heart rates... Real training occurs from the inside out. Flat abs...big arms...a strong bench press - those things are all just the side effects of developing an iron mind.


You 2 should collaborate on a movie script :)

Good stuff.

[FlaIronMind]

"And I am reminded, on this Holy day, of the sad story of Kitty Genovese. As you all may remember, a long time ago, almost thirty years ago, this poor soul cried out for help time and time again, but no person answered her calls. Though many saw, no one so much as called the police. They all just watched as Kitty was being stabbed to death in broad daylight. They watched as her assailant walked away. Now, we must all fear evil men. But there is another kind of evil which we must fear most, and that is the indifference of good men."

Today I was on a mission. Had to have an abbreivated session in the dungeon, but I went there on a mission nonetheless.

Deadlifts:
10 x 135lbs
7 x 185lbs
5 x 235lbs
3 x 285lbs
0 x 305lbs - FAIL...Ok, rest. Look at the bar/iron on the floor...look at it...taunting me. The music once more is silenced. It's me and that iron in the darkened corner of the dungeon. Look it at again...see it representing that which stands in my way, that which has held me back, the proverbial thumb on my head, holding me down. Anger rises up. I will not allow this to get the best of me, not this day. Bend and grab the bar again, knowing this time it poses no obstacle, I see the movements in my head, fluid and sure, and see the completion in my head as well...this is a done deal...
2 x 305lbs (PB)...mission accomplished, ceiling busted. Iron vanquished.
3 x 285lbs
5 x 235lbs
7 x 185lbs
10 x 135lbs

Hack Press (Calves):
10 x 270lbs
10 x 360lbs
10 x 450lbs
7 x 500lbs

Leg Press + Crunches:
15 x 270lbs (+ 15 crunches)
10 x 360lbs (+ 15 crunches)
10 x 450lbs (+ 25 crunches)
10 x 500lbs (+ 40 crunches)

Leg Extensions + Speed Rope:
20 x 90lbs (+ 60 seconds w/ speed rope)
12 x 130lbs (+ 60 seconds w/ speed rope)
10 x 170lbs (+ 60 seconds w/ speed rope)

Closed with 4 minutes on heavy bag.

Drained. Mentally, physically....but feeling outstanding.

Walk home.

Make it a great day folks.

[Meatpants]

Great workout today.

Congrats on PB.

[IronAvalanche]

[QUOTE=FlaIronMind;570025151]
0 x 305lbs - FAIL...Ok, rest. Look at the bar/iron on the floor...look at it...taunting me. The music once more is silenced. It's me and that iron in the darkened corner of the dungeon. Look it at again...see it representing that which stands in my way, that which has held me back, the proverbial thumb on my head, holding me down. Anger rises up. I will not allow this to get the best of me, not this day. Bend and grab the bar again, knowing this time it poses no obstacle, I see the movements in my head, fluid and sure, and see the completion in my head as well...this is a done deal...
2 x 305lbs (PB)...mission accomplished, ceiling busted. Iron vanquished.[QUOTE]

One if the best descriptions I have read of the battle of wills. Congrats in the PB!

[FlaIronMind]

You 2 should collaborate on a movie script :)

Good stuff.

:)

Thanks David...though I think MHL's talent for prose exceeds mine.


Great workout today.

Congrats on PB.

Thank you MP.




0 x 305lbs - FAIL...Ok, rest. Look at the bar/iron on the floor...look at it...taunting me. The music once more is silenced. It's me and that iron in the darkened corner of the dungeon. Look it at again...see it representing that which stands in my way, that which has held me back, the proverbial thumb on my head, holding me down. Anger rises up. I will not allow this to get the best of me, not this day. Bend and grab the bar again, knowing this time it poses no obstacle, I see the movements in my head, fluid and sure, and see the completion in my head as well...this is a done deal...
2 x 305lbs (PB)...mission accomplished, ceiling busted. Iron vanquished.

One if the best descriptions I have read of the battle of wills. Congrats in the PB!

Thank you IA!

[Doc.Happy]

0 x 305lbs - FAIL...Ok, rest. Look at the bar/iron on the floor...look at it...taunting me. The music once more is silenced. It's me and that iron in the darkened corner of the dungeon. Look it at again...see it representing that which stands in my way, that which has held me back, the proverbial thumb on my head, holding me down. Anger rises up. I will not allow this to get the best of me, not this day. Bend and grab the bar again, knowing this time it poses no obstacle, I see the movements in my head, fluid and sure, and see the completion in my head as well...this is a done deal...
2 x 305lbs (PB)...mission accomplished, ceiling busted. Iron vanquished.

One if the best descriptions I have read of the battle of wills. Congrats in the PB!

i was going to write the same thing! that is an awesome perspective on it. way to power through and not just give up!

[FlaIronMind]

i was going to write the same thing! that is an awesome perspective on it. way to power through and not just give up!

Thanks Doc.

[mharrislove]

Today I was on a mission. Had to have an abbreivated session in the dungeon, but I went there on a mission nonetheless.

Deadlifts:
10 x 135lbs
7 x 185lbs
5 x 235lbs
3 x 285lbs
0 x 305lbs - FAIL...Ok, rest. Look at the bar/iron on the floor...look at it...taunting me. The music once more is silenced. It's me and that iron in the darkened corner of the dungeon. Look it at again...see it representing that which stands in my way, that which has held me back, the proverbial thumb on my head, holding me down. Anger rises up. I will not allow this to get the best of me, not this day. Bend and grab the bar again, knowing this time it poses no obstacle, I see the movements in my head, fluid and sure, and see the completion in my head as well...this is a done deal...
2 x 305lbs (PB)...mission accomplished, ceiling busted. Iron vanquished.
3 x 285lbs
5 x 235lbs
7 x 185lbs
10 x 135lbs




http://i743.photobucket.com/albums/xx71/mharrislove/misc/insp_arnie-1.jpg

[-=FLEX=-]

0 x 305lbs - FAIL...Ok, rest. Look at the bar/iron on the floor...look at it...taunting me. The music once more is silenced. It's me and that iron in the darkened corner of the dungeon. Look it at again...see it representing that which stands in my way, that which has held me back, the proverbial thumb on my head, holding me down. Anger rises up. I will not allow this to get the best of me, not this day. Bend and grab the bar again, knowing this time it poses no obstacle, I see the movements in my head, fluid and sure, and see the completion in my head as well...this is a done deal...
2 x 305lbs (PB)...[i]mission accomplished, ceiling busted. Iron vanquished.

http://www.gymidiots.com/wp-content/uploads/2010/09/son-i-am-proud.jpg

-=FLEX=-

[FlaIronMind]

http://i743.photobucket.com/albums/xx71/mharrislove/misc/insp_arnie-1.jpg


http://www.gymidiots.com/wp-content/uploads/2010/09/son-i-am-proud.jpg

-=FLEX=-

Gentlemen, thank you both...much appreciated.

[FlaIronMind]

Today was an unscheduled rest day. Not by choice. The contractors showed up earlier than I ever imagined they would and proceeded to turn to ashes just about everything that resembled the structural integrity I once called a home. Equipment is everywhere, belongings are relegated to a couple of rooms, plastic sheets are splayed throughout, running from floor to ceiling in certain spots, furniture is more of a "concept" now rather than a planned, well-laid-out feature and I feel as if my floor has been turned into sand-pebbles. Walking requires flip-flops. Ah well, such is progress.

Again, they tell me they will be finished by Wednesday, no, wait, by Thursday...well, Thursday, but maybe Friday...ok, maybe next Thursday...no, not this Thursday, next Thursday...

Yeah...ok fellas...ok.

[2nd_chance]

Epic victory today FIM. Epic. I've had those same wars at the deadlift bar.

Well done sir.

[FlaIronMind]

Epic victory today FIM. Epic. I've had those same wars at the deadlift bar.

Well done sir.

Thank you David.

[FlaIronMind]

"Ignited with burning conviction
Become the fuse
Behold the power of redemption
Become the fuse
Let this be the catalyst of action
Become the fuse
Summon fire of devotion
Become the fuse
Let this be a life tranformation"

So began today's session.

Bench Press:
7 x 155lbs
5 x 175lbs
3 x 185lbs
2 x 195lbs
1 x 200lbs (PB)
5 x 170lbs
7 x 150lbs
10 x 135lbs

Decline Press:
10 x 115lbs
10 x 135lbs
5 x 155lbs
5 x 155lbs
3 x 175lbs
7 x 155lbs
10 x 135lbs

Fly (Cables, Standing):
10 x 30lbs
10 x 30lbs
10 x 30lbs
10 x 30lbs
10 x 30lbs
10 x 30lbs
10 x 30lbs

DB Press (Incline):
10 x 30lbs
10 x 30lbs
10 x 40lbs
10 x 40lbs

Closed with 3 minutes on heavy bag.

Jog home.

Still dealing with these contractors, but feeling great.

Make it a great day folks.

[Doc.Happy]

what a great way to start your day! congrats on the PR, that is fabulous!


have an outstanding day!

[mharrislove]

Nice lyrics to kick things off...

The bench presses are coming along - nice work on the PB! Although, like your other workouts, you have lots of smaller weight increments before hitting the max set, so your true PB is probably about 10-15 lbs higher than what you recorded.

I suspect that you are more interested in your total workload/intensity rather than saving your best effort for one set (so, of course, PBs within this framework still constitute progress). But inform me of your modus operandi when you get a chance.

[FlaIronMind]

what a great way to start your day! congrats on the PR, that is fabulous!


have an outstanding day!

Many thanks Doc and you do the same.


Nice lyrics to kick things off...

The bench presses are coming along - nice work on the PB! Although, like your other workouts, you have lots of smaller weight increments before hitting the max set, so your true PB is probably about 10-15 lbs higher than what you recorded.

I suspect that you are more interested in your total workload/intensity rather than saving your best effort for one set (so, of course, PBs within this framework still constitute progress). But inform me of your modus operandi when you get a chance.

Many thanks MHL.

Generally speaking, I've always favored overall volume as opposed to just going in and doing few high-weight sets. Not necessarily in order to increase endurance but, perhaps, in my mind anyway, it is more placebo than actual science - I perceive a better response to keeping my muscles under tension with higher volume sets vs. how I feel with low-rep, higher weight sets.

That's how it has been historically for me, so it has stuck. To be frank, since returning to the dungeon, I've not yet gone in and just banged out a session that is exclusively limited to lower-rep, higher-weight. Perhaps an experiment is in order.

[FlaIronMind]

Haven't made it to the dungeon today...yet.

Had a toothache last night that kept me up to the point that I knew a phone call to my dentist this morning was in order and that I had to get in there asap. They told me to immediately come over, which I did. An x-ray or two later and was told that I needed a root canal.

Can you start it now? This pain needs to be gone.

Yep, we can.

Do it.

So, phase 1 of the root canal now over. That's been my morning thus far. Still feel like a numb, drooling mess.

Fun stuff, huh?

[IronAvalanche]

You have my sympathies. A toothache has to be one of the worst pains to have.

[Doc.Happy]

Haven't made it to the dungeon today...yet.

Had a toothache last night that kept me up to the point that I knew a phone call to my dentist this morning was in order and that I had to get in there asap. They told me to immediately come over, which I did. An x-ray or two later and was told that I needed a root canal.

Can you start it now? This pain needs to be gone.

Yep, we can.

Do it.

So, phase 1 of the root canal now over. That's been my morning thus far. Still feel like a numb, drooling mess.

Fun stuff, huh?

that sucks! so sorry. the one and only root canal i have had they messed up on the bone got all infected and i had to have the tooth pulled. was supposed to go back for an implant but it just sounds so painful! but i need to do it as i am very self conscious about the missing tooth! hate going to the dentist!

[FlaIronMind]

You have my sympathies. A toothache has to be one of the worst pains to have.

Thanks IA. Yep, it is. Amazing too really...something so small causes such pain.


that sucks! so sorry. the one and only root canal i have had they messed up on the bone got all infected and i had to have the tooth pulled. was supposed to go back for an implant but it just sounds so painful! but i need to do it as i am very self conscious about the missing tooth! hate going to the dentist!

Thanks Doc. The last root canal I had, with a different dentist, lasted a number of years but then ultimately failed, causing the same scenario you have. I ended up having to have the tooth pulled (just a few months ago). It was a very back molar, so I'm not concerned with it, but am planning on having an implant, eventually.

As for the pain, yeah, I hate it as well. I bear it, but it's no picnic. But, there are options depending on what manner of dentist you go to. For my extraction, I went to a friend of the family who is a combo MD/DDS (oral surgeon). He put an IV in my arm and I was lights out. Woke up and the tooth was gone. Definitely the way to go if you are sensitive to it...and they can probably do the same thing with implants.

[Doc.Happy]

Thanks IA. Yep, it is. Amazing too really...something so small causes such pain.



Thanks Doc. The last root canal I had, with a different dentist, lasted a number of years but then ultimately failed, causing the same scenario you have. I ended up having to have the tooth pulled (just a few months ago). It was a very back molar, so I'm not concerned with it, but am planning on having an implant, eventually.

As for the pain, yeah, I hate it as well. I bear it, but it's no picnic. But, there are options depending on what manner of dentist you go to. For my extraction, I went to a friend of the family who is a combo MD/DDS (oral surgeon). He put an IV in my arm and I was lights out. Woke up and the tooth was gone. Definitely the way to go if you are sensitive to it...and they can probably do the same thing with implants.

the pulling part wasnt that bad, didnt mind that. the though of them screwing something into the bone, that gives me chills! but i have a tech who works in a dental office as well and she says that it doesnt hurt that bad. not so sure i believe her! but i do need to go and get it taken care of. it has been over a year since i had it pulled!

[FlaIronMind]

the pulling part wasnt that bad, didnt mind that. the though of them screwing something into the bone, that gives me chills! but i have a tech who works in a dental office as well and she says that it doesnt hurt that bad. not so sure i believe her! but i do need to go and get it taken care of. it has been over a year since i had it pulled!

Yeah, thinking of the process doesn't exactly make for pleasant thoughts. But, consider it this way - a craniotomy is often done with folks wide awake, talking, etc. That kind of makes having some mandibular/dental implants not seem so bad. ;)

[mharrislove]

Many thanks MHL.

Generally speaking, I've always favored overall volume as opposed to just going in and doing few high-weight sets. Not necessarily in order to increase endurance but, perhaps, in my mind anyway, it is more placebo than actual science - I perceive a better response to keeping my muscles under tension with higher volume sets vs. how I feel with low-rep, higher weight sets.

That's how it has been historically for me, so it has stuck. To be frank, since returning to the dungeon, I've not yet gone in and just banged out a session that is exclusively limited to lower-rep, higher-weight. Perhaps an experiment is in order.

IMO, there's nothing wrong with this approach - especially if it meets your training goals. I mean, we all train towards our physiological tendencies. Observe the higher reps in 2nd_Chance's journal, or my journal when I choose to do my default mode of 4-6 reps. In my case, I have made a conscious decision to get out of my comfort zone in order to get the physique that I want (and to be fair, David has also explored this too). But we probably all agree that regardless of your rep comfort zone, the commitment to progression is the key ingredient to making progress. And you clearly have this principle as the keystone of your regimen.



Haven't made it to the dungeon today...yet.

Had a toothache last night that kept me up to the point that I knew a phone call to my dentist this morning was in order and that I had to get in there asap. They told me to immediately come over, which I did. An x-ray or two later and was told that I needed a root canal.

Can you start it now? This pain needs to be gone.

Yep, we can.

Do it.

So, phase 1 of the root canal now over. That's been my morning thus far. Still feel like a numb, drooling mess.

Fun stuff, huh?

Muscle pain from the effects of transient hypoxia and constraints to anabolic metabolism = YES

Joint pain from hoisting crushing weights = I CAN DEAL

Shooting pain from dental issues = NO

Get well soon!



Yeah, thinking of the process doesn't exactly make for pleasant thoughts. But, consider it this way - a craniotomy is often done with folks wide awake, talking, etc. That kind of makes having some mandibular/dental implants not seem so bad. ;)

You guys are killin' me with the craniotomy talk!

[FlaIronMind]

IMO, there's nothing wrong with this approach - especially if it meets your training goals. I mean, we all train towards our physiological tendencies. Observe the higher reps in 2nd_Chance's journal, or my journal when I choose to do my default mode of 4-6 reps. In my case, I have made a conscious decision to get out of my comfort zone in order to get the physique that I want (and to be fair, David has also explored this too). But we probably all agree that regardless of your rep comfort zone, the commitment to progression is the key ingredient to making progress. And you clearly have this principle as the keystone of your regimen.




Muscle pain from the effects of transient hypoxia and constraints to anabolic metabolism = YES

Joint pain from hoisting crushing weights = I CAN DEAL

Shooting pain from dental issues = NO

Get well soon!




You guys are killin' me with the craniotomy talk!


Thank you sir. It's funny. You can spend endless hours reading, studying, making determinations that Poliquin is spot-on or that all debate ends with Mentzer. Kinakin says one thing and Hugo Rivera and/or John Hansen each say something different. There are countless theories folks adhere to, some quite steadfastly. Is one superior? In the end, I think it all boils down to finding a path of progression and development that works for one's self; one which minimizes risks (however subjectively "risks" are construed - be they injuries, down/rest time, etc.) and which maximizes return. This is, of course, not necessarily a stagnant thing, but rather is fluid; it changes as one progresses and evolves up the bodybuilding evolutionary spectrum.

A little over two months in to my return to the dungeon, I'm finding my historical approach to be propelling me nicely along the path of such development, though I am by no means "married" to such an approach and am always willing to move towards what suits me best. For now, I feel my progression, certainly noticing forward/upward motion with the amount of iron I am able to move from point "a" to point "b," as well as with respect to the frequency I can move it.

I (think anyway) that I can notice it in the mirror, and I certainly can notice it the clothes I'm wearing. Shirt sleeves are getting tighter around the arm, prior man-boobs are shrinking, "belly" is going down and the abdominals underneath previous stores of fat are starting to peek their heads. Pants are now falling off me unless I wear a belt, cinched over as far as it can go. As you so eloquently pointed out within your own journal, I've started getting nods and bits of conversation on routines/approach/etc. from the "big guys" in my dungeon, fellas have asked me to spot 'em, with the dungeon staff knowing my name and when I'm not there at my usual time, it does not go un-noticed. However, I will soon be reaching the point where I have surpassed where I was, say, 10 years ago, and a shift in the paradigm will likely be in order...hence, experimenting with lower reps, higher weights will be due. As outstanding as the progression/development feels at this point, the journey to where I envision myself is going to require such experimentation, particularly as I sail into previously uncharted waters...and I cannot wait.

And...PS -

Yeah, it's surprising how much more pain I am willing to accept and/or endure compared to that which is dental pain.

[FlaIronMind]

The numbers for today are beyond screwed up. With the root canal phase 1 taking place early this morning, I've not been able to eat anything of any substance. That said, the numbers for today:

Total caloric intake = 912

Macros:
Protein = 67g.
Carbs = 121g.
Fat = 20g.

[Doc.Happy]

Yeah, thinking of the process doesn't exactly make for pleasant thoughts. But, consider it this way - a craniotomy is often done with folks wide awake, talking, etc. That kind of makes having some mandibular/dental implants not seem so bad. ;)

yes but the innervation there is significantly less than that of the oral cavity which is high innervated because of all the sensations that the mouth provides us! it would almost be preferable to have a craniotomy to a root canal!


Thank you sir. It's funny. You can spend endless hours reading, studying, making determinations that Poliquin is spot-on or that all debate ends with Mentzer. Kinakin says one thing and Hugo Rivera and/or John Hansen each say something different. There are countless theories folks adhere to, some quite steadfastly. Is one superior? In the end, I think it all boils down to finding a path of progression and development that works for one's self; one which minimizes risks (however subjectively "risks" are construed - be they injuries, down/rest time, etc.) and which maximizes return. This is, of course, not necessarily a stagnant thing, but rather is fluid; it changes as one progresses and evolves up the bodybuilding evolutionary spectrum.

A little over two months in to my return to the dungeon, I'm finding my historical approach to be propelling me nicely along the path of such development, though I am by no means "married" to such an approach and am always willing to move towards what suits me best. For now, I feel my progression, certainly noticing forward/upward motion with the amount of iron I am able to move from point "a" to point "b," as well as with respect to the frequency I can move it.

I (think anyway) that I can notice it in the mirror, and I certainly can notice it the clothes I'm wearing. Shirt sleeves are getting tighter around the arm, prior man-boobs are shrinking, "belly" is going down and the abdominals underneath previous stores of fat are starting to peek their heads. Pants are now falling off me unless I wear a belt, cinched over as far as it can go. As you so eloquently pointed out within your own journal, I've started getting nods and bits of conversation on routines/approach/etc. from the "big guys" in my dungeon, fellas have asked me to spot 'em, with the dungeon staff knowing my name and when I'm not there at my usual time, it does not go un-noticed. However, I will soon be reaching the point where I have surpassed where I was, say, 10 years ago, and a shift in the paradigm will likely be in order...hence, experimenting with lower reps, higher weights will be due. As outstanding as the progression/development feels at this point, the journey to where I envision myself is going to require such experimentation, particularly as I sail into previously uncharted waters...and I cannot wait.

And...PS -

Yeah, it's surprising how much more pain I am willing to accept and/or endure compared to that which is dental pain.

and this is what i love the most about the O35 journals, actual thought process and clearly written and very well worded! great thoughts, thanks!

[2nd_chance]

Total caloric intake = 912

Nice cut :D

Hey.... we gonna see an avi soon?

[-=FLEX=-]

Good job on the bench press PB.

-=FLEX=-

[FlaIronMind]

and this is what i love the most about the O35 journals, actual thought process and clearly written and very well worded! great thoughts, thanks!


Many thanks Doc!


Nice cut :D

Hey.... we gonna see an avi soon?

Lol! I know, ain't it?

It's at least on the horizon...not sure that that point has been reached yet, but it's getting closer.


Good job on the bench press PB.

-=FLEX=-

Thanks Flex.

[FlaIronMind]

I've fallen into a routine. I wake up in disarray, the contractors come in, they know I detest their presence here. Pretty sure they feel the same about me. But, we've come to an understanding. They come in, they do their job, I stay out of their way...for the most part. Some folks just demand micro-management...a couple of the fellas here fall into that category. It would be a nicer world if you could rely on folks to just do the job they are supposed to do, but, alas, it ain't always so.

At any rate, after spending last night on the couch with the wife, due to near head-splitting fumes lingering in the bedrooms from the work the contractors did yesterday, I awoke to not-the-greatest-period-of-rest. The root-canal-victim-tooth is feeling somewhat better this morning and the lure of the dungeon was strong. Thus, I went.

Today's session:

WU:

Seated Lateral Rasies (Tandem):
10 x 12.5lbs
7 x 20lbs
7 x 20lbs

Front Cable Raises (From Floor):
10 x 15lbs (R)
10 x 15lbs (L)
10 x 25lbs (R)
10 x 25lbs (L)

Arnold Presses:
10 x 12.5lbs

Behind Neck Presses:
10 x 30lbs

Session:

Behind Neck Press:
10 x 70lbs
7 x 90lbs
2 x 120lbs
4 x 100lbs
8 x 80lbs
12 x 60lbs

Military Press: (only resting to change up weights)
20 x 70lbs
10 x 80lbs
10 x 100lbs
10 x 80lbs
15 x 50lbs

Shrugs (DB):
30 x 47.5lbs
30 x 47.5lbs
30 x 47.5lbs
30 x 47.5lbs
30 x 47.5lbs

Barbell Raise:
10 x Oly bar
10 x Oly bar
10 x Oly bar
10 x Oly bar (Really started feeling these here...message received.)
10 x Oly bar

Upright Rows: (close grip)
12 x 70lbs
10 x 90lbs
7 x 100lbs
7 x 100lbs
7 x 90lbs
10 x 70lbs

Close:

5 minutes on heavy bag. Jog home.

Feeling good.

Make it a great day folks.

[Doc.Happy]

i totally feel for you having the disruption of contractors and the need to be on top of everything! after it taking a year to build my house and 3 months for the clinic remodel, i hope i never need to have anything done again.


great job on the workout!

have a wonderful day!

[FlaIronMind]

i totally feel for you having the disruption of contractors and the need to be on top of everything! after it taking a year to build my house and 3 months for the clinic remodel, i hope i never need to have anything done again.


great job on the workout!

have a wonderful day!

Thanks Doc.

[-=FLEX=-]

Good job on the behind the neck presses.

An old favorite of mine, but I can't do them anymore.

-=FLEX=-

[IronAvalanche]

Good job FIM! Especially with all the other stuff you've got going on.

Whose Bama got this weekend?

[whatevergirl]

Hi FIM...Despite being tired, you did...oh my gosh...TONS of work! Wow. Behind the neck presses...don't know this at all. I need to look those up. lol

You did all that and a jog home...awesome! :)

[FlaIronMind]

Good job on the behind the neck presses.

An old favorite of mine, but I can't do them anymore.

-=FLEX=-

One of mine as well. Don't do 'em enough, but love 'em.

I sense you'll be back to doing them before ya know it. ;)


Good job FIM! Especially with all the other stuff you've got going on.

Whose Bama got this weekend?

Many thanks IA. Gonna kick some cajun tiger tail this weekend.


Hi FIM...Despite being tired, you did...oh my gosh...TONS of work! Wow. Behind the neck presses...don't know this at all. I need to look those up. lol

You did all that and a jog home...awesome! :)

Thanks WEG!

[IronAvalanche]

Many thanks IA. Gonna kick some cajun tiger tail this weekend.


Good luck! They are the luckiest team in the SEC.

Check out the news on the web about Cam Newton. It is alleged that someone representing him contacted State, and told them that for 6 figures he would go to school there. State reported this to the NCAA. Should be interesting to see how this turns out.

[FlaIronMind]

Good luck! They are the luckiest team in the SEC.

Check out the news on the web about Cam Newton. It is alleged that someone representing him contacted State, and told them that for 6 figures he would go to school there. State reported this to the NCAA. Should be interesting to see how this turns out.

Yeah, I've heard that story about ol' Cam. Definitely should be interesting.

When we do meet up with Auburn, that is gonna be one heck of a game.

Winning this week at LSU shouldn't be too tall of an order.

Who do your boys play this weekend?

[IronAvalanche]

Yeah, I've heard that story about ol' Cam. Definitely should be interesting.

When we do meet up with Auburn, that is gonna be one heck of a game.

Winning this week at LSU shouldn't be too tall of an order.

Who do your boys play this weekend?

Off weekend. We have to get ready for you guys :D

[FlaIronMind]

Off weekend. We have to get ready for you guys :D

I was gonna say, for your sake, I hope your boys have an off weekend to prepare. Then I realized I've been givin' you enough grief about it, so let it drop.

But yep...you know it. Good luck. ;)

[mharrislove]

In the end, I think it all boils down to finding a path of progression and development that works for one's self; one which minimizes risks (however subjectively "risks" are construed - be they injuries, down/rest time, etc.) and which maximizes return. This is, of course, not necessarily a stagnant thing, but rather is fluid; it changes as one progresses and evolves up the bodybuilding evolutionary spectrum.

This point is key, IMO. An athlete can go much further when he or she comes to the realization that they are aiming at a moving target. An analogy to consider is body fat loss. We can agree on some general details regarding body recomp. However, the fact remains that the most efficient methods to move from 30% to 20% BF will differ from what is needed to get from 10% to 5% BF. A similar shift in strategy occurs when the new trainees move from the initial program and manipulate variables such as training frequency, recovery periods, volume, etc as they gain more mass and strength. The essential components of progressive overload remain bedrock, but we may benefit from tweaking the variables as we get bigger, faster, and stronger.

The devil is in the details, and those details constitute the majority of the useful exchange of information within the forum. Finding what "works for you" can be both affirming and deceiving all at the same time. Since lifting anything (as opposed to sitting on the couch doing 12 oz curls) will often yield some results, it is difficult to know what is "optimal", yet easy to feel self important about "how I do it." This problem, of course, is much bigger than bodybuilding, and is part of the human condition. We are saddled by correlational thinking when facing problems that demand experimentation (or at least efforts beyond our own hubris).

Clearly, there are limits to what we can know and determine through experimentation. But even within the realm of medicine, the modern concept of "evidence-based practice" includes: the best available published studies combined with the experience of the practitioner, the available institutional resources, and the values of the patient. And one doesn't have to ponder too long to see how this model is consistent with the development of the iron athlete. We attempt to manipulate physiological principles all of the time (for better or worse); we mine the writings of the leaders in our field (Rippetoe, Tate, Wendler, Jones, Reeves, Pearl, etc); we freely exchange training ideas with others; we reflect on our own training and dietary experiences; we work with what we have (home gym vs commercial gym; playing with the kids and the dog vs time on the treadmill); our training goals are based on the physical traits and skills that we value (size, strength, functional performance, etc).

An open mind and strong work ethic go a long way.


I (think anyway) that I can notice it in the mirror, and I certainly can notice it the clothes I'm wearing. Shirt sleeves are getting tighter around the arm, prior man-boobs are shrinking, "belly" is going down and the abdominals underneath previous stores of fat are starting to peek their heads. Pants are now falling off me unless I wear a belt, cinched over as far as it can go.

http://assets.bodybuilding.com/forum/images/icons/icon10.gif


As outstanding as the progression/development feels at this point, the journey to where I envision myself is going to require such experimentation, particularly as I sail into previously uncharted waters...and I cannot wait.

And...PS -

Yeah, it's surprising how much more pain I am willing to accept and/or endure compared to that which is dental pain.

There's that open mind and strong work ethic that I was talkin' about!



Behind Neck Press:
10 x 70lbs
7 x 90lbs
2 x 120lbs
4 x 100lbs
8 x 80lbs
12 x 60lbs

Military Press: (only resting to change up weights)
20 x 70lbs
10 x 80lbs
10 x 100lbs
10 x 80lbs
15 x 50lbs


Solid work!

[FlaIronMind]

This point is key, IMO. An athlete can go much further when he or she comes to the realization that they are aiming at a moving target. An analogy to consider is body fat loss. We can agree on some general details regarding body recomp. However, the fact remains that the most efficient methods to move from 30% to 20% BF will differ from what is needed to get from 10% to 5% BF. A similar shift in strategy occurs when the new trainees move from the initial program and manipulate variables such as training frequency, recovery periods, volume, etc as they gain more mass and strength. The essential components of progressive overload remain bedrock, but we may benefit from tweaking the variables as we get bigger, faster, and stronger.

The devil is in the details, and those details constitute the majority of the useful exchange of information within the forum. Finding what "works for you" can be both affirming and deceiving all at the same time. Since lifting anything (as opposed to sitting on the couch doing 12 oz curls) will often yield some results, it is difficult to know what is "optimal", yet easy to feel self important about "how I do it." This problem, of course, is much bigger than bodybuilding, and is part of the human condition. We are saddled by correlational thinking when facing problems that demand experimentation (or at least efforts beyond our own hubris).

Clearly, there are limits to what we can know and determine through experimentation. But even within the realm of medicine, the modern concept of "evidence-based practice" includes: the best available published studies combined with the experience of the practitioner, the available institutional resources, and the values of the patient. And one doesn't have to ponder too long to see how this model is consistent with the development of the iron athlete. We attempt to manipulate physiological principles all of the time (for better or worse); we mine the writings of the leaders in our field (Rippetoe, Tate, Wendler, Jones, Reeves, Pearl, etc); we freely exchange training ideas with others; we reflect on our own training and dietary experiences; we work with what we have (home gym vs commercial gym; playing with the kids and the dog vs time on the treadmill); our training goals are based on the physical traits and skills that we value (size, strength, functional performance, etc).

An open mind and strong work ethic go a long way.


Once again sir you prove yourself a true master.

Draper, Pearl, Columbu, Zane, Reeves...these are the icons I have followed since I was a kid and my pop bought me my first set of iron from Montgomery Ward...with iron clamps that had to be tightened on the bar with a wrench...or pliers...whichever was handy. Our endeavour, perhaps, has evolved since then, though I question to what extent the evolution is substantive vs. inconsequential.

As I've stated within this forum previously, I've been lucky enough to have Draper personally provide me countless bits of invaluable wisdom...both spiritual and in the realm of iron. In this respect, I've often been drawn towards the no-nonsense approaches of the Drapers and Pearls of our world rather than the science that can come with, say, the Poliquins or the muscle-at-the-molecular-level of the Kinakins. It just suits me better and, perhaps it's a personal shortcoming, I get lost in the science of things sometimes....that eyes-glaze-over, you-lost-me-at-"ok, class, let's begin..." kind of lost.

However, what is undeniable is that, boiled down and reduced to their essence, the principles we follow, the means by which we each try to reach our collective and shared/common end, remain the same. Generally, most of us anyway, want to be bigger, stronger and lift more gross tonnage. If those goals aren't being achieved - or things stall/aka plateau - with the manner being implemented, back to the drawning board and time to rethink things, approach slaying the beast from a different front.

And, of course, all principles fail and the proverbial castle crumbles if the foundation isn't there; to wit, perseverance and dedication.

[FlaIronMind]

"You rise, you fall, you're down then you rise again
What don't kill ya make ya more strong
You rise, you fall, you're down then you rise again
What don't kill ya make ya more strong

Rise, fall, down, rise again
What don't kill ya make ya more strong
Rise, fall, down, rise again
What don't kill ya make ya more strong...

...The dawn, the death, the fight to the final breath
What don't kill ya make ya more strong
The dawn, the death, the fight to the final breath
What don't kill ya make ya more strong..."

Thus began today's session.

Today's was an abbreviated one.

I only had 30 minutes.

Thus:

WU:

Curls (EZ Bars):
20 x 20lbs

Hammer to Press (DB):
15 x 10lbs

Reverse Curls (EZ Bar):
10 x 20lbs

Pull-ups:
8

Session:

Curls (EZ Bar, Standing):
15 x 50lbs
10 x 70lbs
7 x 90lbs
3 x 110lbs
7 x 90lbs
10 x 70lbs
20 x 50lbs

Concentration Curls:
10 x 30lbs (L)
10 x 30lbs (R)
10 x 30lbs (L)
10 x 30lbs (R)
10 x 30lbs (L)
10 x 30lbs (R)

Hammer Curls to Press (Standing, Tandem):
10 x 30lbs
8 x 37.5lbs
5 x 45lbs

Reverse Curls:
10 x Oly bar
10 x Oly bar
10 x Oly bar

Cable Cross-Overs:
10 x 30lbs
10 x 30lbs
10 x 30lbs

Jog home.

Stepped off the scales this morning, new weight - 235.2lbs.

Make it a great day folks. Happy Friday.

[Meatpants]

Good job man. 30 minutes is better than none. I find it harder to get motivated when I know I am going to be short on time. Good to see you gettin it done.

[FlaIronMind]

Good job man. 30 minutes is better than none. I find it harder to get motivated when I know I am going to be short on time. Good to see you gettin it done.

Thanks MP.

[Doc.Happy]

"You rise, you fall, you're down then you rise again
What don't kill ya make ya more strong
You rise, you fall, you're down then you rise again
What don't kill ya make ya more strong

Rise, fall, down, rise again
What don't kill ya make ya more strong
Rise, fall, down, rise again
What don't kill ya make ya more strong...

...The dawn, the death, the fight to the final breath
What don't kill ya make ya more strong
The dawn, the death, the fight to the final breath
What don't kill ya make ya more strong..."

great start!




Thus began today's session.

Today's was an abbreviated one.

I only had 30 minutes.

Thus:

WU:

Curls (EZ Bars):
20 x 20lbs

Hammer to Press (DB):
15 x 10lbs

Reverse Curls (EZ Bar):
10 x 20lbs

Pull-ups:
8

Session:

Curls (EZ Bar, Standing):
15 x 50lbs
10 x 70lbs
7 x 90lbs
3 x 110lbs
7 x 90lbs
10 x 70lbs
20 x 50lbs

Concentration Curls:
10 x 30lbs (L)
10 x 30lbs (R)
10 x 30lbs (L)
10 x 30lbs (R)
10 x 30lbs (L)
10 x 30lbs (R)

Hammer Curls to Press (Standing, Tandem):
10 x 30lbs
8 x 37.5lbs
5 x 45lbs

Reverse Curls:
10 x Oly bar
10 x Oly bar
10 x Oly bar

Cable Cross-Overs:
10 x 30lbs
10 x 30lbs
10 x 30lbs

Jog home.

great amount of weight moved for an abbreviated workout!


Stepped off the scales this morning, new weight - 235.2lbs.

that is awesome!


Make it a great day folks. Happy Friday.

happy friday to you!

[FlaIronMind]

great start!




great amount of weight moved for an abbreviated workout!



that is awesome!



happy friday to you!

Thanks Doc!

[mharrislove]

And, of course, all principles fail and the proverbial castle crumbles if the foundation isn't there; to wit, perseverance and dedication.

Well said...


[i]"You rise, you fall, you're down then you rise again

Metallica FTW!



Thus began today's session.

Today's was an abbreviated one.

I only had 30 minutes.

I can tell! But you blazed through it anyhow; you must have had a high level of intensity to pound this one out. You probably don't want to train like this all of the time, but there has to be some hidden joys in just flooring the accelerator from beginning to end without fail!

[IronAvalanche]

Lots of work for only 30 mins. Great job FIM! :)

[FlaIronMind]

Well said...



Metallica FTW!




I can tell! But you blazed through it anyhow; you must have had a high level of intensity to pound this one out. You probably don't want to train like this all of the time, but there has to be some hidden joys in just flooring the accelerator from beginning to end without fail!

Thanks mhl. No, I definitely do not want to train like this day in, day out, but when necessary, I certainly will and, yessir...it does bring about a darn good feeling. ;)


Lots of work for only 30 mins. Great job FIM! :)

Thank you IA!

[2nd_chance]

Dang! Some people take 30 minutes just to warmup! Great work in short time FIM.

Congrats on the new weight!

[FlaIronMind]

Dang! Some people take 30 minutes just to warmup! Great work in short time FIM.

Congrats on the new weight!

:)

Many thanks David.

[-=FLEX=-]

Quick & Dirty Arm workout, eh?

Good job.

-=FLEX=-

[FlaIronMind]

Quick & Dirty Arm workout, eh?

Good job.

-=FLEX=-

Yep. ;)

Thanks Flex.

[FlaIronMind]

The numbers for today:

Total caloric intake = 2,335

Macros:
Protein = 183g.
Carbs = 188g.
Fat = 50g.

[whatevergirl]

30 minutes? I agree...that's a lot of work in a short duration. Awesome! 30 minutes is how long I wait for the jack3d to kick in BEFORE working out. :p

have a nice weekend...FIM.

[FlaIronMind]

30 minutes? I agree...that's a lot of work in a short duration. Awesome! 30 minutes is how long I wait for the jack3d to kick in BEFORE working out. :p

have a nice weekend...FIM.

:)

Thanks WEG.

You do the same. ;)

[FlaIronMind]

"I hear the roar of a big machine.
Two worlds and in between.
Hot metal and methadrine.
I hear empire down.
I hear empire down."

Thus began today's session.

Deadlift:
7 x 185lbs
5 x 245lbs
3 x 295lbs
2 x 315lbs (PB)

Leg Press + Crunches:
20 x 270lbs (+40 crunches)
15 x 360lbs (+40 crunches)
10 x 450lbs (+40 crunches)
7 x 500lbs (+40 crunches)

Hip Abductors (Outer):
20 x 170lbs
15 x 210lbs
15 x 250lbs

Hip Abductors (Inner):
15 x 125lbs
20 x 170lbs
15 x 210lbs

Leg Curls:
15 x 65lbs
10 x 80lbs
5 x 95lbs

Leg Extension + Speed Rope (no rest):
15 x 100lbs (+60 seconds speed rope)
10 x 130lbs (+60 seconds speed rope)
10 x 170lbs (+60 seconds speed rope)

Calf Extension + Vert. Plyometric Jumps (no rest):
12 x 170lbs (+10 x 2ft.)
10 x 190lbs (+10 x 2ft.)
10 x 200lbs (+10 x 2ft.)

Close:

1 mile on treadmill, jog home.

Make it a great day folks.

[IronAvalanche]

Geat job on the dead lift PB. The leg ext. and speed rope superset you do makes me tired reading it. :eek: :) :D

[FlaIronMind]

Geat job on the dead lift PB. The leg ext. and speed rope superset you do makes me tired reading it. :eek: :) :D

Many thanks IA.

And thanks for not mentioning that-which-shall-not-be-repeated-which-transpired-on-Sat. ;)

[IronAvalanche]

Many thanks IA.

And thanks for not mentioning that-which-shall-not-be-repeated-which-transpired-on-Sat. ;)


I'm not going to kick you when your down. However, if they repeat that performance on this Saturday. It will be mentioned ;) :) :D.

BTW, we're ranked number 18 for the first time, I believe, since I was in college. So look out were bowl hunting :). The Chickfillet people were there last weekend. ESPN predicts Cotton Bowl. We shall see.

[Doc.Happy]

outstanding workout! congrats on the PR! im with IA, the extensions w/ jump rope??!! are you insane!? hehhee i cant jumprope by itself let alone inbetween sets :)

have a fantastic day!

[FlaIronMind]

I'm not going to kick you when your down. However, if they repeat that performance on this Saturday. It will be mentioned ;) :) :D.

BTW, we're ranked number 18 for the first time, I believe, since I was in college. So look out were bowl hunting :). The Chickfillet people were there last weekend. ESPN predicts Cotton Bowl. We shall see.

God help me if we exhibit similar playing this coming weekend. ;)


outstanding workout! congrats on the PR! im with IA, the extensions w/ jump rope??!! are you insane!? hehhee i cant jumprope by itself let alone inbetween sets :)

have a fantastic day!

Thanks Doc. Truth be known, today's sets of leg extensions + speed rope was slightly abbreviated from my usual amount. I'm a former Golden Gloves boxer of many, many years so me and a speed rope, just like me and the heavy bag, are like peas and carrots. ;)

Have a great day too Doc.

[mharrislove]

Multiple reps on a 3-plate deadlift!!! OUTSTANDING!

I knew that your 3-plate DL would beat the contractors by a country mile, but you really smoked them on that lift.

Also, FWIW, I have no idea how the hell you can jog home after those leg ext/jump rope things...

Anyway, keep puttin' in work, my friend. My turn for DLs will be 4 AM tomorrow.

[Meatpants]

Nice work today sir.

Congrats on the PB.

[-=FLEX=-]

Congrats on the DL PB.

-=FLEX=-

[FlaIronMind]

Multiple reps on a 3-plate deadlift!!! OUTSTANDING!

I knew that your 3-plate DL would beat the contractors by a country mile, but you really smoked them on that lift.

Also, FWIW, I have no idea how the hell you can jog home after those leg ext/jump rope things...

Anyway, keep puttin' in work, my friend. My turn for DLs will be 4 AM tomorrow.

Thank you MHL. I think many more should tap into the largely ignored resource that is contractor-driven-angst...it does wonders for one's motivation.

Thanks again my friend; give the iron hell tomorrow AM.


Nice work today sir.

Congrats on the PB.

Thank you MP!


Congrats on the DL PB.

-=FLEX=-

Thanks Flex!

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,449

Macros:
Protein = 131.9g
Carbs = 135.5g
Fat = 47.5g

[FlaIronMind]

"We shall go on to the end.
We shall fight in France,
We shall fight on the seas and oceans,
We shall fight with GROWING confidence and GROWING strength in the air.
We shall defend our island whatever the cost may be.
We shall fight on beaches, we shall fight on the landing grounds,
We shall fight in the fields and in the streets.
We shall fight in the hills,
We shall never surrender..."

Thus began today's session.

DB Flys:
10 x 35lbs
10 x 35lbs
7 x 40lbs
7 x 40lbs
7 x 45lbs
5 x 45lbs

DB Incline Presses + Plyometric Pushups:
12 x 45lbs (+ Plyometric Pushups x 5)
12 x 45lbs (+ Plyometric Pushups x 5)
12 x 45lbs (+ Plyometric Pushups x 5)
12 x 45lbs (+ Plyometric Pushups x 5)
12 x 45lbs (+ Plyometric Pushups x 5)
7 x 50lbs (+ Pylometric Pushups x 3)
7 x 50lbs (+ Plyometric Pushups x 3)
7 x 50lbs (+ Plyometric Pushups x 3)
7 x 50lbs (+ Plyometric Pushups x 3)
7 x 50lbs (+ Plyometric Pushups x 3)

Cable Crossovers (Bent Forward):
12 x 30lbs
10 x 35lbs
7 x 42.5lbs
5 x 50lbs ( This is a PB for me on these, but I really felt this set. 120 seconds rest afterward...)
7 x 42.5lbs
10 x 35lbs
12 x 30lbs

Decline Press:
10 x 155lbs
5 x 185lbs
2 x 205lbs (PB)

Bench Press:
10 x 155lbs
4 x 185lbs
4 x 185lbs (Tapped out here...)

Closed with 3 minutes on heavy bag and a jog home.

Make it a great day.

[FlaIronMind]

For those who don't venture into the "Misc" section...

http://forum.bodybuilding.com/showthread.php?t=128985901

[whatevergirl]

You're doing too much work...slow down. :p Excellent...I mean...wow, that is a ton of volume ^^^ up there. Good job, FIM. Plyometric push ups FTW! (I have always wanted to say...FTW!) LOL

[FlaIronMind]

You're doing too much work...slow down. :p Excellent...I mean...wow, that is a ton of volume ^^^ up there. Good job, FIM. Plyometric push ups FTW! (I have always wanted to say...FTW!) LOL

Many thanks WEG!

[IronAvalanche]

Great quote.:) Iron Madien or Churchill?

Congrats on the PB on the declines!

Happy B-Day to the USMC!

[FlaIronMind]

Great quote.:) Iron Madien or Churchill?

Congrats on the PB on the declines!

Happy B-Day to the USMC!

Both.

Thanks IA!

[2nd_chance]

Great looking workout. Strong declines. Congrats on the PB.

[Doc.Happy]

Great workout! it is chest for me tonight too. i cant wait! hope it is a good night :)

great job on the misc posting! thanks to all of you who have served and protected us!

[FlaIronMind]

Great looking workout. Strong declines. Congrats on the PB.

Thanks David!


Great workout! it is chest for me tonight too. i cant wait! hope it is a good night :)

great job on the misc posting! thanks to all of you who have served and protected us!

Thank you Doc, on all counts.

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,677

Macros:
Protein = 138g
Carbs = 197g (mostly fruit, oatmeal)
Fat = 37.4g

Have a great night folks.

[mharrislove]

First, and foremost, thank you for your service.

(I did see the Misc thread; sorry it got derailed the way it did...)

Also great job with an intense looking workout filled with killer volume; no wonder you felt tapped out on the presses!

[FlaIronMind]

First, and foremost, thank you for your service.

(I did see the Misc thread; sorry it got derailed the way it did...)

Also great job with an intense looking workout filled with killer volume; no wonder you felt tapped out on the presses!

Thank you my friend.

[FlaIronMind]

Root canal, phase #2...complete.

Now it feels like I've got a mouth full of marbles...at least on one side.

[Doc.Happy]

Root canal, phase #2...complete.

Now it feels like I've got a mouth full of marbles...at least on one side.
i hate that feeling! one of the many reasons that i hate going to the dentist!

[FlaIronMind]

i hate that feeling! one of the many reasons that i hate going to the dentist!

:)

I know. At one point, as this fella was jack-hammerin' his way down the roots of my tooth, I grimaced and muffled some manner of expletive-disguised-as-a-grunt, to which the doc gave one of my all-time favorite responses/queries:

"Oh, did you feel that?"

[mharrislove]

I hope that you bounce back soon! The dungeon calls...

[FlaIronMind]

I hope that you bounce back soon! The dungeon calls...

Thanks MHL.

The call of the dungeon is strong too...I almost responded this afternoon, but the wife put her foot down on the subject in a way such that any husband who knows what's good for him would oblige.

At any rate, I think I will be back at it early AM tomorrow, then I'll be walking in the parade here on South Beach.

[2nd_chance]

I hope that you bounce back soon! The dungeon calls...

This. Kill it in the am.

[IronAvalanche]

This. Kill it in the am.

X2!! Go get 'em tomorrow morning! :)

[FlaIronMind]

This. Kill it in the am.


X2!! Go get 'em tomorrow morning! :)

Thanks gents.

[FlaIronMind]

Early AM dungeon session this morning. Consisted of:

Lat Pulldowns:
10 x 120lbs (wide)
10 x 120lbs (close, reverse)
7 x 160lbs (wide)
7 x 160lbs (close, reverse)
5 x 180lbs (wide)
5 x 180lbs (close, reverse)
3 x 200lbs (wide)
3 x 200lbs (close, reverse)

Tricep Pushdowns (Rope) + Low Rows:
15 x 70lbs (+ Low Rows - 20 x 100lbs)
10 x 85lbs (+ Low Rows - 15 x 120lbs)
5 x 100lbs (+ Low Rows - 7 x 160lbs)
3 x 115lbs (+ Low Rows - 3 x 200lbs)

T-Bar Rows (Oly bar, shoved into a corner):
12 x 90lbs
10 x 115lbs
5 x 140lbs
5 x 150lbs
3 x 175lbs

Bench Dips:
15 x BW
15 x BW (+ 25lb plate)
15 x BW (+ 45lb plate)
15 x BW (+ 25lb & + 45lb plates)

Close:

Run home. Had to...was running late for the Veterans Day parade.

Then...

Walked to parade starting point, walked parade route, plus a few stops beyond, then to get some grub and then walked back home - total walk = approx. 5 miles.

[IronAvalanche]

Good work today FIM, and happy Veteran's Day! :D

[FlaIronMind]

Good work today FIM, and happy Veteran's Day! :D

Thank you IA.

[-=FLEX=-]

Interesting workout today.

Do you always do back and triceps?

-=FLEX=-

[FlaIronMind]

Interesting workout today.

Do you always do back and triceps?

-=FLEX=-

Not usually, no. Today just sort of developed that way...felt like the triceps needed some attention.

[-=FLEX=-]

Not usually, no.

I didn't think so. But hey, changing things up is good, no?

:)

-=FLEX=-

[mharrislove]

Man, you killed it today! All of the weights look really strong. Plus, Veterans Day related cardio, too. Keep it up - I hope that the parade went well.

[ChocoChick]

Happy Veteran's Day. And thank you! :)

[FlaIronMind]

I didn't think so. But hey, changing things up is good, no?

:)

-=FLEX=-

That's what I hear. ;)


Man, you killed it today! All of the weights look really strong. Plus, Veterans Day related cardio, too. Keep it up - I hope that the parade went well.

Thank you sir. Today felt strong, though my time in the dungeon felt brief.

The parade today was outstanding. We've had amazing weather here lately, very cool - at least by tropical S. Florida standards. Today was no exception, cool, crisp, sunny. Made wearing uniforms pleasant in what would normally be near-intolerable.

More importantly, it was a solid turnout. Being originally from the south, it's hard to match that hospitality. Today however, I lost count of the times folks came up to me and gave thanks. Some didn't have to say a word...just came up to me, looked me in the eye, reached out their hand or put a hand on my shoulder...that said everything. Some even saluted.

Ran into many fellow Marines, including a few old gentlemen from WWII and, honestly, walking shoulder to shoulder with them was an honor for me. Hearing their stories - from both European and So. Pacific theaters - even moreso.

At the parade's end, there was a wreath-laying ceremony and a 21-gun salute for our fallen brethren, as well as a moment of silence. It was incredibly moving, as it always is...at least for me. A picnic followed and it was truly an amazing time of camaraderie, shared/common experiences and swapping stories...all united with a common purpose, bond and experience.

It was a great time and very much appreciated.


Happy Veteran's Day. And thank you! :)

Thank you!...and thanks for stopping by; feel free to do so anytime.

[whatevergirl]

Early AM dungeon session this morning. Consisted of:

Lat Pulldowns:
10 x 120lbs (wide)
10 x 120lbs (close, reverse)
7 x 160lbs (wide)
7 x 160lbs (close, reverse)
5 x 180lbs (wide)
5 x 180lbs (close, reverse)
3 x 200lbs (wide)
3 x 200lbs (close, reverse)

Tricep Pushdowns (Rope) + Low Rows:
15 x 70lbs (+ Low Rows - 20 x 100lbs)
10 x 85lbs (+ Low Rows - 15 x 120lbs)
5 x 100lbs (+ Low Rows - 7 x 160lbs)
3 x 115lbs (+ Low Rows - 3 x 200lbs)

T-Bar Rows (Oly bar, shoved into a corner):
12 x 90lbs
10 x 115lbs
5 x 140lbs
5 x 150lbs
3 x 175lbs

Bench Dips:
15 x BW
15 x BW (+ 25lb plate)
15 x BW (+ 45lb plate)
15 x BW (+ 25lb & + 45lb plates)

Close:

Run home. Had to...was running late for the Veterans Day parade.

Then...

Walked to parade starting point, walked parade route, plus a few stops beyond, then to get some grub and then walked back home - total walk = approx. 5 miles.

wow...lots of work here, FIM. Excellent workout! And a run home made it complete! :)
What are 'low rows?'

[FlaIronMind]

wow...lots of work here, FIM. Excellent workout! And a run home made it complete! :)
What are 'low rows?'

Thanks WEG.

Basically, another way to say "seated cable rows."

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,862

Macros:
Protein = 159g
Carbs = 241g (largely fruit, sports drink, wheat tortilla/bread and 1% organic milk)
Fat = 54.3g

Have a great night folks.

[2nd_chance]

Lat Pulldowns:
10 x 120lbs (wide)
10 x 120lbs (close, reverse)
7 x 160lbs (wide)
7 x 160lbs (close, reverse)
5 x 180lbs (wide)
5 x 180lbs (close, reverse)
3 x 200lbs (wide)
3 x 200lbs (close, reverse)

Looks like you're closing in on pullups!

Happy Veterans Day :)

[FlaIronMind]

Looks like you're closing in on pullups!

Happy Veterans Day :)

Thanks David!

[FlaIronMind]

Just back from the dungeon. A ceiling was again busted wide open today.

Today's session:

Squats:
10 x 185lbs
7 x 235lbs
3 x 285lbs
2 x 315lbs (PB) (Everything about this felt awesome. From loading the plates, hearing iron clank against iron, from placing my hands on the bar, dipping underneath and positioning it right where it needed to be. I knew before I even hoisted it up, that this was a done deal. There were no "I'm gonna trys," no "Let's see if I cans," no "Maybes." I saw it. I felt it, before I felt it...the movement downward, the pause and the movement back up...it was a foregone conclusion - this morning the "300" ceiling was gonna blow...)

Leg Extensions + Speed Rope:
20 x 100lbs (+ 60 seconds speed rope)
12 x 150lbs (+ 60 seconds speed rope)
10 x 180lbs (+ 60 seconds speed rope)
7 x 210lbs (+ 60 seconds speed rope)
5 x 250lbs (+60 seconds speed rope)

Hack Press (Calves Only):
15 x 360lbs
12 x 450lbs
10 x 540lbs
7 x 630lbs

Leg Press (+ Crunches):
12 x 360lbs (+ 50 crunches)
10 x 450lbs (+ 50 crunches)
7 x 540lbs (+ 50 crunches)
5 x 630lbs (+ 50 crunches)

Close:

4 minutes on heavy bag and run home.

Happy Friday folks.

[-=FLEX=-]

w00t!

Congrats on the PB 315 x 2!

-=FLEX=-

[IronAvalanche]

Congrats on the 315 squats!! That is a milestone number. Great job! :D

[FlaIronMind]

w00t!

Congrats on the PB 315 x 2!

-=FLEX=-


Congrats on the 315 squats!! That is a milestone number. Great job! :D

Thank you gentlemen!

[ChocoChick]

The numbers for today:

Total caloric intake = 1,862

Macros:
Protein = 159g
Carbs = 241g (largely fruit, sports drink, wheat tortilla/bread and 1% organic milk)
Fat = 54.3g

Have a great night folks.

Are you dieting?