Joc's Journal

[jocularric]

Hello everyone. I?m here to try this again. Hopefully this time I won?t step on anyone else's name or tag (sorry Jag). :D It's been about six months since I've logged any progress or the lack there of. Now it's time to get busy.

In the last six months I've not done much. Most of workouts took place at my worksite gym. With all the lay offs still going on in the technology sector my site was hit again. They just keep outsourcing, off shoring, or just eliminating the jobs altogether. There?s just a few of us left now. I feel like Star Trek's Dr. Crusher in episode "Remember Me"--my world keeps getting smaller and soon only I'm left. With the downsizing the site gym was closed. I wish I could use that as an honest excuse but I can?t. The truth is I got lazy. I have some weights, a Smith Machine, and a squat rack at home--they are buried in the basement. With the site gym gone and my stuff buried I found it easier to watch mindless TV. I hate de-junking. And as you can guess it didn't take long to lose what gains I had made.

Fed up and getting bored I joined local gym--Anytime fitness. Easier than de-junking. It?s open 24/7 so it fits nicely with my overnight/weekend work schedule. And it has all the things I need/want and more. And I got a nice corporate discount. Bottom line. . . .It should help me get back to where I was.

So what are my goals and where am I?

First I want to get back to my personal bests.

Bench 225 lbs
Squat 405 lbs
Deads/SLDL 405 lbs
Pull-ups 20
Push-ups 78
Body Fat 20%

And then improve upon those.

Other goals would include size and endurance.

Neck 17.5"
Chest 49"
Upper Arms 17.5"
Forearm 14.25"
Waist 34"
Thighs 25.5"
Calves 17.25"

Run 3 miles
Bike 2 hrs

So where am I?

Bench 207 lbs
Squat 287 lbs
Deads/SLDL 354 lbs
Body Fat 27%
Push-ups 35
Pull-ups 3

Neck 17"
Chest 47"
Upper Arms 16.5"
Forearm 13.5"
Waist 44"
Thighs 27.5"
Calves 17.25"

OK that's the direction I'm heading and where I'm at. Some of those things need more work than the others. This quest shall prove me a knave or of something more--may it be something more. Brethren and sistren of iron and weights Godspeed in your quests. Adieu.

[jocularric]

Chest
Atrainers Cable Flies
10 x 20, 20, 20, 20, 20, 10 x 30

Body Weight Dips
5, 7, 10, 10, 10, 10

Incline Close Grip Bench Press
Incline Shoulder Raises
10 x 115, 125, 135, 145, 8 x 155, 6 x 155

Bench Press
Bench Shrugs
10 x 135, 145, 155, 6 rest at the top 1 more x 165, 5 rest at the top 1 more x 165, 6 x 165

Dumbbell Pull overs
10 x 40, 50, 60, 70
Front Raises
10 x 40, 50, 50, 50

Arms
Barbell Curls
10 x 70, 70, 70, 70, 5 x 80 + 5 negs, 7 x 80 + 3 negs
Triceps Push downs
10 x 140, 150, 160, 170, 180, 6 x 190 + 4 negs

Reverse Curls
10 x 70, 70, 70, 70, 80, 80
Overhead Triceps Cable Extensions
10 x 100, 110, 120, 120, 120, 120

Concentration Curls
10 x 20, 20, 22, 22
Tate Presses to failure
20 x 15, 15 x 15 + 5 negs, 20 x 12, 15 x 12 + 5 negs

[jocularric]

Good Mornings
10 x 135, 145, 155, 165, 175, 185
Donkey Calf Raises
10 x 400, 400, 400, 400, 400, 400

SLDL
10 x 135, 5 x 225, 245, 265, 285
Dead Lifts
10 x 135, 5 x 225, 245, 265, 285

Leg Curls
10 x 110, 120, 120, 120, 120, 120

[Hibiscus09]

Morning, Joc! I just woke up and was happy to see you've started a journal. :) Yippee!

I think it will help you get on track again. I also think focusing on your new goals and lifting regularly will help you deal with the stress going on at your job. I'll be sure to get in here and cheer you on towards your goals -- which I know you can achieve!!

http://i29.photobucket.com/albums/c288/hibiscus09/Cheerleader.gif

[jocularric]

Ah, what 'tis this honor that hath befallen me? 'Tis no other than Milady Hibby. Thou visitest this lowly knaves journal. And hath bestowed kind words. I salute thee. Blessings be upon thee and thine. May minstrels forever sing songs of thy beauty and grace.

Wednesday 21 February 2007
Back/Shoulders
Rotator Cuff Warm-up Tri-set
Internal/External Rotations, Cuban Rotations, 45 deg. Lateral Raises
20 x 10, 10, 10

Fat Bar Rows/Kelso Shrugs
10 x 135, 145, 155

Barbell Rows/Kelso Shrugs
10 x165, 175, 185, 195

Wide Grip Pull-Downs/Pull-Down Shrugs
10 x 140, 140, 150, 150, 160, 160
Upright Rows
10 x 80, 80, 90, 90, 90, 6 x 100, 7 x 100

Close Grip Pull-Downs/CG Pull-Down Shrugs
10 x 150, 150, 160, 160, 160, 160
Lateral Raises/Rear Lateral Raises
10 x 20, 17.5, 17.5, 17.5, 17.5, 20 Dropped weight because form was sloppy

Dunn Lat Pulls/Iron Cross
10 x 50, 50, 60, 70, 70, 70
Full Range-Of-Motion Lat Pull-Downs
10 x 50, 40, 30, 30, 30, 30
Face Pulls
10 x 80, 90, 100, 110, 110, 110, 120

[Hibiscus09]

Great job, joc! :) You're such a sweetie! I'm going to try those Dunn lat pulls this week and see what I think.

[Original Poster]

Hey Joc Nice WO's.
Glad you decided to start a journal here.
Good luck with your goals. I will be following your progress with interest.

[jocularric]

Milady Hibby and Sir Chi, Greetings and most honored salutations. Thy visit, me thinketh 'tis an high honor.

Milady Hibby if there be sweetness in this lowly log it is thy presences that hath brought it. Sir Chi most noble knight of the order of iron and weights and of this forum--A hearty welcome. I shall endeavor give thee ample postings of this knaves journey. May thou find them to thy liking.

I like the Dunn Lat Pulls because of how they hit my lats. I feel the movement more at the origin of my lats. All the other lat exercises I've done, I feel them more at or near the insertion points. I'll try them for a couple of months and see how the aid me in my quest.

Now on to Friday's Workout -- Legs

[jocularric]

Overhead Squats
10 x 45, BW, 45, 45, 45, 45, 45

Front Squats
10 x 135, 6 x 205, 205, 5 x 205, 5 x 215, 3 x 215

Squats
10 x 215, 215, 215, 215, 225, 225

Tri-set
Donkey Calf Raises
10 x 400, 400, 400, 400, 400, 400
Lunges
10 x 30, 30, 30, 30, 30, 30
Sissy Squats
10 x 15, 15, 15, 15, 15, 15

Superset
Leg Raises
15, 10, 15, 15, 15
Leg Press
10 x 180, 270, 360, 360, 360

[Original Poster]

Joc, You are a riot.

Nice STRONG WO ! :)

[jocularric]

:D Thank you Sir Chi.

Warm-up Recumbent Bike
10 min

Rotator Cuff Warm-up
Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
20 x 10, 10, 10

A-Trainer?s Cable Flies
10 x 20, 20, 20, 20, 20, 30

Dips
10, 10, 10, 10, 10, 12

4 Board Press/Bench Shrugs
10 x 135, 155, 175, 195, 205, 6 x 215 Rest at the top 4 more
Barbell Rows/Kelso Shrugs
10 x 135, 155, 175, 195, 205, 215

1 Arm Dumbbell Bench Press/Bench Shrugs
10 x 50, 55, 60, 65, 8 x 70 Rest at the top plus 1 more, 10 x 70
Wide Grip Lat Pull Downs/WG Pull-Down Shrugs
10 x 140, 150, 150, 160, 160, 170

T-Bar Rows/Kelso Shrugs
10 x 45, 55, 65, 75, 85, 95
Dumbbell Bench on a Stability Ball
10 x 50, 55, 60, 65, 70, 7 x 75

Close Grip Lat Pull Downs/CG Pull-Down Shrugs
10 x 150, 150, 160, 160, 160, 8 x 160
Full Lat Extensions
10 x 30, 30, 30, 30, 30, 30

Cardio--Recumbent Bike 30 min.

[Tifflex]

Strong workouts Joc. I think the journal is a good idea to keep you headed toward your goals. Keep up the good work.

[jocularric]

Wednesday, 28 February 2007
Off

Thursday, 1 March 2007 -- Back and Legs
One Arm Snatch
10 x 45, 50, 55, 60
One Arm Pull-Downs
10 x 120, 120, 130, 130

Bent Leg Good Mornings/Hise Shrug
10 x 135, 155, 175, 185, 195, 195
Wide Grip Lat Pull-Downs/WG Pull-Down Shrugs
10 x 140, 150, 160, 170, 170, 170

SLDL/Deads
10 x 135, 5 x 225, 245 (Arrgh! Lost my grip and trying not to drop the weight I tweaked my back)
CG Lat Pull-Downs/CG Pull-Down Shrugs
10 x 150, 150, 160, 160, 8 x 170, 170

I need to organize my split better, improve my grip, or get straps--maybe all three. My grip gives out too soon if I do any type of Oly lifts or upper back exercises AND SLDL/Deads. I like doing these on the same day because of the shoulder/trap work and the pulling movements.

Arrgh!

What to do, what to do?

In any case my back is hosed for a few days. I'll be doing more stretching than usual and popping Ibuprofen like candy.

[jocularric]

Took it easy today. My back is sore (which I expected) along with my Gluteus Minimus and Medius and Tensor Fasciae Latae. Man, I must have been doing some weird twisting or something. I never felt those muscles be sore before. I wasn't sure how this would effect my lifts.

Incline Close Grip Bench Press/Incline Shoulder Raises
10 x 135, 145, 6 x 155, 5 x 155, 155, 155, 6 x 165

Bench Press/Bench Shrugs
10 x 135, 145, 155, 165, 7 x 175, 6 x 175, 5 x 175, 175

ATrainer's Cable Flies--Hi, Med, Low
10 x 20, 20, 20, 20, 30, 30 (Last tri-set was sloppy--I should have rested a little more or used less weight.)

Well, I felt all my lifts in my back and wasn't getting much help from my core but still I went up in my lifts. Pleased overall!

[jocularric]

Supported Rows/Kelso Shrugs
10 x 140, 160, 180, 200, 220, 220

Supported T-Bar Rows/Kelso Shrugs
10 x 45, 55, 65, 75, 85, 95, 105
Lateral Raises-Side/Back
10 x 17.5, 17.5, 17.5, 17.5, 17.5, 20

Upright Rows
10 x 80, 90, 90, 90, 90, 100, 100
Face Pulls
10 x 90, 100, 110, 120, 130, 140

Dunn Lat Pulls
10 x 50, 60, 70, 80, 90, 100
Iron Cross
10 x 50, 60, 70, 60, 60, 60 (70 lbs. put too much stress on my elbows)
Full Lat Extensions
10 x 50, 40, 30, 30, 30, 30

[jocularric]

Weighted Dips
10 x BW, BW, 10, 10, 20, 20
Barbell Curls
10 x 70, 70, 70, 70, 80, 7 Negs x 90, 3 Negs x 90

Triceps Cable Push-Downs
10 x 150, 160, 170, 180, 190, 8 Negs x 200, 1 Neg x 200, 1 Neg x 200
Reverse Curls
10 x 70, 70, 70, 70, 80, 5 x 90, 5 Negs x 90

Overhead Triceps Cable Extensions
10 x 100, 110, 120, 130, 140, 140
Concentration Curls
10 x 20, 20, 20, 20, 22.5, 25

[jocularric]

Sunday, 4 March 2007 - Rest/Fast

Monday, 5 March 2007 - Grip and Legs
OK I'm getting frustrated with my grip. I even considered getting some straps or hooks. I even posted a thread asking people which they thought is better. Well, for right now I'll just make a more concentrated effort in improving my grip.

Grip
Warm up:
Over hand catch Plate Toss - all four fingers
40 x 10
Over hand catch 3.5" Block Toss
30 x 15

Plate Toss - Last two fingers
40 x 10, 10, 10, 10, 10, 10
Over hand catch 3.5" Block Toss - Last three fingers
40 x 15, 15, 15, 15, 15, 15

Grip Machine
10 x 70, 70, 70, 70, 70, 80

Static Hangs
1 min x BW, BW, BW

Legs
Going light today. I'm not taking Ibuprofen anymore but I still feel a weak spot.
Cardio Warm-up Recumbent Bike - 10 min

Front Squats
10 x 135, 185, 185, 185, 185, 6 x 185, 4 x 185
Donkey Calf Raises
10 x 400, 400, 400, 400, 400, 400

Squats/Hise Shrugs
10 x 185, 185, 185, 185, 185, 185
Standing Calf Raises
10 x 180, 270, 360, 450, 540, 630, 720

Walking Side Lunges
10 x 30, 30, 30, 30
Sissy Squats
10 x 15, 15, 15, 15

My form started to go on the front squats and I was putting more of my back in to it. So, I stopped at six reps on the last set and then did another set with four reps. Funny the standing calf raises did seem to bother my back at all. However, the superset of lunges and sissy squats did--Stopped at four sets.

[Hibiscus09]

Wow, you've been working hard while I was partying! :D Great job on the workouts!

Happy Tuesday!

[jocularric]

Thanks for noticing, Hibby (In my best eeyore voice.)

Tuesday, 6 March 2007 -- Rest

Wednesday, 7 March 2007 -- Rest

Thursday, 8 March 2007 -- Chest & Triceps
Warm-up
Cardio -- Recumbent bike 10 min
Rotator Cuff
Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
10 x 10, 20 x 10, 30 x 10

Four Board Press/Bench Shrugs
10 x 135, 155, 175, 195, 215, 225

1 Arm Dumbbell Bench Press/Bench Shrugs
10 x 50, 55, 60, 65, 70, 75

Dumbbell Bench Press on Stability Ball
10 x 50, 55, 60, 65, 70, 9 x 75

A-Trainer's Cable Flies
10 x 20, 20, 20, 20, 20, 30
Triceps Cable Push Downs
10 x 150, 160, 170, 180, 190, 200

Overhead Triceps Cable Extensions w/rope
10 x 80, 90, 90, 100, 100, 100, 110

Tate Triceps Extensions to failure
10 x 20, 12 x 17.5, 17.5, 17.5, 13 x 17.5, 15 x 17.5

[Hibiscus09]

Very nice! :) I don't know "empty the can." What's that? I guess I can kind of imagine it. :p

[jocularric]

Very nice! :) I don't know "empty the can." What's that? I guess I can kind of imagine it. :p I can think of other ways to empty the can that more enjoyable. :D But, the "Empty the Can" exercise as described by my physical therapist is a front lateral raise. It's done at a 45 degree angle from your body. Rotate your hand so your thumbs are pointing down and lift your arm like you're emptying a can--hence the name. The angle, between lateral and front raises, targets the supraspinatus. (http://www.exrx.net/Muscles/Supraspinatus.html)

[jocularric]

Warm-up
Rotator Cuff
Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
20 x 10, 10

Barbell Rows/Kelso Shrugs
10 x 135, 155, 175, 195, 215, 5 x 235, 4 x 235
Overhead Press/Overhead Shrugs
10 x 95, 100, 105, 115, 120, 125

T-Bar Rows/Kelso Shrugs
10 x 65, 65, 85, 95, 105, 115
Upright Rows
10 x 80, 90, 90, 100, 100, 100

Lateral Raises/Rear Lateral Raises/ Front Raises/Arnold Press
10 x 20, 20, 20, 20, 20, 20

Dumbbell Curls/Reverse Dumbbell Curls/Concentration Curls
10 x 30, 30, 30, 30, 30, 30

[jocularric]

Sunday, 11 March 2007 - the Sabbath, a day of rest.

Monday, 12 March 2007 - Cardio
Walk to gym 20 min (sometimes it's good to live in small town, USA)

Cardio - Recumbent Bike 35 min, Ave HR 136, Max HR 168 (:eek: That's 94% of my est. max--Muaaahahaha (evil laugh) can we make it go higher?) Est. Calories 239

Walk home 20 min

[jocularric]

Warm-up - Walk to gym 20 Min

Good Mornings/Hise Shrugs
10 x 135, 155, 175, 195, 195, 195
Donkey Calf Raises
10 x 400, 400, 400, 400, 400, 400

Straight Leg Dead Lifts
10 x 135, 225, 245, 265, 5 x 285, 285
Dead Lifts
10 x 135, 225, 245, 265, 5 x 285, 285
Standing Calf Raises
10 x 360, 450, 540, 630, 720, 720

Leg Raises
15, 15, 15, 15

Walk home 20 min

OK, that was good. This was the first time since I tweaked my back a couple of weeks ago I did these exercises. I didn't go up in weight but I was able to increase the reps. The reason I figure. . . .My grip lasted a little longer. But, I still have a long way to go in strengthening my grip. 405 lbs (RAW) was my max for SLDL/Dead Lifts and I'm no where near that yet.

[Hibiscus09]

Nice workouts, sweetie! :)

I've done front laterals like you described, but with thumbs up and call them candlesticks. :p I've never tried emptying the cans.

[jocularric]

Nice workouts, sweetie! :)

I've done front laterals like you described, but with thumbs up and call them candlesticks. :p I've never tried emptying the cans.
Thank you Milady.

Candlesticks? Would those be for the anterior delts?

Emptying the can is one tool I have to fight supraspinatus weakness. It messes with me during any shoulder flexion or abduction activities. I make sure I warm up my shoulders before loading the weight on them.

[jocularric]

Wednesday, 14 March 2007 -- Off

Thursday, 15 March 2007 -- Off

Friday, 16 March 2007 -- Chest/Back
A-Trainer's Cable Flies
10 x 20, 20, 20, 20, 20, 30
Wide Grip Lat Pull Downs/WG Lat Pull Down Shrugs
10 x 140, 140, 150, 160, 160, 160

Incline Close Grip Bench Press/Incline Shoulder Shrugs
10 x 135, 145, 155, 7 x 165, 5 x 165, 165
Close Grip Lat Pull Downs/CG Lat Pull Down Shrugs
10 x 140, 150, 160, 160, 170, 170

Bench Press/Bench Shrugs
10 x 135, 145, 155, 165, 8 x 175, 5 x 185
Supported Rows/Kelso Shrugs
10 x 140, 160, 180, 200, 220, 5 x 240, 240

[jocularric]

Overhead Press/Overhead Shrugs
10 x 115, 115, 115, 125, 130, 130
Upright Rows
10 x 80, 90, 90, 90, 100, 100

Dunn Lat Pulls
10 x 60, 70, 80, 90, 100, 110
Iron Cross
10 x 60, 70, 80, 70, 70, 70 (80 lbs. put too much stress on my elbows but I did go up 10#)
Full Lat Extensions
10 x 30, 30, 30, 40, 40, 50
Face Pulls
10x 90, 100, 110, 120, 130, 140

[jocularric]

Sunday, 18 March 2007 -- the Sabbath, a day of rest.

Monday, 19 March 2007 Quads and Calves
Front Squats
10 x 135, 155, 175, 5 x 195, 195, 215, 215
Donkey Calf Raises
10 x 400, 400, 400, 400, 400, 400, 400

Squats/Hise Shrugs
10 x 225, 245, 245, 265
Standing Calf Raises
10 x 450, 540, 630, 720, 810

Walking Lunges
10 x 45, 45, 45, 45, 45, 45
Sissy Squats
10 x 22.5, 22.5, 22.5, 22.5, 22.5, 22.5
Leg Raises
15, 15, 15, 15, 15, 15

Good leg workout. I was concerned as to how it was going to turn out. My motivation wasn't there. So I planned on just doing something--it would be better than nothing at all. On the front squats I just focused on my form and hadn't planned on trying to increase the weight over what I did the last time. But I just kept adding weight and I was able to keep good form. I ended up in increasing the weight by 10#. That changed my whole feeling. With the Squats I skipped any warm-up sets. Here too I was able to increase the weight. The trend continued with the lunges and sissy squats too.

I love this and the feeling it gives. :D

[Hibiscus09]

Nice workouts, joc! Glad you persevered and ending up getting a good workout done yesterday. I felt the same way today -- kind of poopie and like I didn't want to do it and I had a great workout! Just goes to show you -- don't listen to the little people in your head when they're droopy. :)

[jocularric]

Thanks Hibby, props to you. You really are an inspiration. :D

[Tifflex]

Nice workout joc. It's amazing what happens when you go and push through the mental barriers. I especially like the work you did on the front squats.

[jocularric]

Thank you Tiff. Yeah the success in the front squats turned it into a fun workout. I even tried a set of fronts without any hands--just holding my arms out in front parallel to the floor. This was so much easier on my wrists. LOL One can't cheat doing them that way either. :D

[vanessa40]

Great leg workout..i love leg day :)

Vanessa

[mom24boys]

*dances thru singing....."its spring, its spring" :)
Happy HUmp day

[jocularric]

Ah the fair Lady Vanessa and Lady Lisa, welcome ye to this lowly knave's accountings. Forsooth hath not the fates smiled upon me? Yea Miladies your visit hath brightened these dreary toils. May this day be a boon unto ye. Miladies, Godspeed.

[vanessa40]

HI :)
Hope all is well in your kingdom :)

[jocularric]

Thank you Milady. Right now the DOMS are king and ruling. :D

Tuesday, 20 March 2007 Off

Wednesday, 21 March 2007 Chest and Shoulders
Warm-up Walk to Gym 20 min

Rotator Cuff
Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
20 x 10, 10, 10

A-Trainer's Cable Flies
10 x 20, 20, 20, 20, 20, 30
Face Pulls
10 x 90, 90, 90, 90, 90 (Different machine--numbers down)

Four Board Bench Press/Bench Shrugs
10 x 135, 155, 175, 195, 215, 235 (last set sloppy)
Upright Rows
10 x 80, 90, 90, 90, 100, 110, 110

1 Arm Dumbbell Bench Press/Bench Shrugs
10 x 55, 60, 65, 70, 75, 7 x 80 (the 75# set was sloppy and I wasn't sure if I should try going up or not?I did and I pressed out 7 cleaner reps at 80#--whoot, whoot :D)
Lateral Raises/Reverse Flies
10 x 20, 20, 20, 22, 22, 22

Overhead Press/Overhead Shrugs
10 x 95, 105, 115, 125, 135

Arnold Presses/Front Raises
10 x 20, 20, 20, 20, 20

[jocularric]

Warm-up Recumbent Bike
Rotator Cuff
Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
20 x 10, 10, 10

Rows/Kelso Shrugs
10 x 135, 155, 175, 195, 215, 240 (Last set supported)
Underhand Triceps Push Downs
10 x 90, 100, 110, 120, 130, 140 (First Time doing these - 75% strength of reg. push downs)

T-Bar Rows/Kelso Shrugs
10 x 45, 70, 80, 90, 110, 120
Overhead Triceps Extensions
10 x 100, 110, 120, 130, 140 (Went up 40# - Must have been a lot of strength left over from doing the pushdowns)

Wide Grip Lat Pull-Downs/Lat Pull-Down Shrugs
10 x 140, 140, 150, 150, 160, 160
Dips
10 x BW, BW, BW, 10, 25, 9 x 25

Dunn Lat Pulls
10 x 70, 80, 90, 100, 110, 120 (I really like these)
Iron Cross
10 x 70, 70, 70, 70, 70, 80 (saved 80# for the last set this time, still a sloppy set :( )
Full Lat Extensions
10 x 30, 30, 30, 30, 40, 50

Dirty Thirties
10 x 40, 50, 60, 60, 60
Barbell Curls
10 x 40, 50, 60, 60, 70
Reverse Curls
10 x 40, 50, 60, 60, 70

[vanessa40]

I know what you mean..the DOMS are ruling in my kingdome also
Do you have anything special planned for this weekend..

[BigBT]

Nice looking bit of work today. I'd say screw the form on the Iron Crosses for the last set, just the fact that you did them is impressive.
I'm almost ashamed to ask, but I have no idea what "dirty thirties" are, but the sound intersting!

[jocularric]

I know what you mean..the DOMS are ruling in my kingdome also
Do you have anything special planned for this weekend..
At times I like a little soreness but times, man LOL, they keep from sleeping. And though I know soreness isn't a sign of progress it does make me feel like I've something. And nothing planned for my weekends--that's when I work. Nights and weekends :(. But it does pay a little more :).

How about you V? Any exciting events going on?


I have no idea what "dirty thirties" are
Thanks for stopping by BT. Dirty Thirties are a fun little tri-set for your triceps. They include Skull Crushers, Triceps Pullovers, and Close Grip Bench Presses. Each exercise is performed for ten reps without rest or a break between.

Instructions:
Skull Crushers--Lay on a bench and extend your arms raising the bar above your head. Bending the elbow lower the bar to your forehead. Your upper arms should remain stationary just past vertical to keep the pressure on your triceps. Repeat for 10 Reps.

Triceps Pullovers--Now, drop the bar to your sternum keeping your elbows bent extend the bar back behind your head as low as you can comfortably. Bring the bar back up over your head down to your sternum. Now extend your arms as in doing a close grip bench press. Repeat for ten reps.

Close Grip Bench Press--After you last rep of Pullovers start pressing the weight out. Keep pressing the weight out for ten reps.

That is one set. Have fun! :D

[jocularric]

Warm-up windmills 20, 20, 20

Good Mornings/Hise Shrugs
10 x 135, 155, 175, 195, 195, 195 (Stayed at the same weight. I'm not sure if I want to go any heavier on the GMs.)
Unilateral Donkey Calf Raises
10 x 200, 200, 200, 200, 220, 220

SLDL
10 x 135, 225, 295
Dead Lifts
10 x 135, 225, 295

Cardio (Yea! Finally) -- HIIT 35 min Bike, Ave HR 135, Max HR 154

On the SLDL/Deads I jumped right up to my working weight. I was able to increase the weight 10# over last time and my form was great except last few reps of deads. My grip was also starting to give. I'm not sure if I was breathing correctly or not on the last set either. For a few minutes my head felt like it was going to explode. I stopped at three sets each. I may go back in after work and do a little more. :D I likey six sets to an exercise and most always shoot for that.

[Hibiscus09]

Nice workout, joc! Glad you were able to increase the weights on the SLDL/Deads. :)

Nice job on Wednesday's workout also!

[jocularric]

Hibby! :eek: You're up late!

Though it's night and raining Ms. Sunshine has brightened my journal. Thanks for stopping by and thanks for the props.

[Hibiscus09]

Hibby! :eek: You're up late!

Though it's night and raining Ms. Sunshine has brightened my journal. Thanks for stopping by and thanks for the props.

I was waiting for Brian, Jr. to come home. :p He was at a concert and just got home. His curfew is normally midnight on Fridays, but I was sweet enough to give him 30 extra minutes when the concert started late. I'm so special. :D

Sweet dreams!

[jocularric]

I'm so special. :D

Sweet dreams!
You are special. :D

I better not be dreaming here. LOL I'm at work. I hope you and yours have a peaceful and pleasant night.

[Tifflex]

Nice job on the workouts joc. Have a good weekend!

[vanessa40]

Hi Joc :)
Hope you had a great weekend :)

[ChocoChick]

Tis the tart stopping in to say hello.

:)

[Hibiscus09]

Happy Monday, joc! :)

[jocularric]

Saturday, 24 March 2007 -- Rest

Sunday, 25 March 2007 -- the Sabbath, a day of rest.

Monday, 26 March 2007 Quads and Calves
Front Squats
10 x 135, 155, 175, 195, 215 (Ten reps each set strait through :D)
Unilateral Donkey Calf Raises
10 x 200, 200, 200, 220, 240

Squats/Hise Shrugs
10 x 235, 255; 7 + 3 x 265 (Last time I did four sets 10 reps straight through :mad: )
Standing Calf Raises
10 x 450, 540, 630

No energy or drive today. Argh! I hate this. I feel I should do lunges and sissy squats too but I don?t have the drive--no not today.

Tuesday, 27 March 2007 -- Rest

Wednesday, 28 March 2007 -- Chest, Shoulders, Triceps
Warm-up
Recumbent Bike 10 min Av HR 120, Max HR 148, Calories 81
Rotator Cuff Warm-up

A-Trainer's Cable Flies
10 x 20, 20, 20, 20, 30, 30 (Two set at 30# with good form for the most part)
Face Pulls
10 x 100, 110, 120, 130, 140, 150 (Went up 10# since the last time I used this machine)

Close Grip Bench Press/Incline Shoulder Shrugs
10 x 135, 145, 155; 5 x 165; 6 x 165, 165 (Motivation and energy gone?no progress here :mad: I won't be finishing this workout either)

Cardio
Recumbent Bike 35 min, Av HR 132, Max HR 157, Calories 193

My energy and drive gone again today--right in the middle of my workout like Monday's. What?s going on? Diet? Volume? I don?t know. But I dinna like it. I need to re-evaluate my workout but I feel like I don?t know what I?m doing. I feel like a newbie and a fake. The shame of it all. I feel I work hard but my weight and body fat has stayed within the same five pounds for weeks. Some days it's up and some days it's down. It even varies that much within the same frickin' day! Argh! :mad: Damned homeostasis!

The only solace I have was (until this week) my strength kept going up and I did look leaner?to me anyway.

So let?s review where I've been and where I am.

----------Jan 24-----Feb 14-----Mar 5-----Mar 28
Weight-------234--------238-------235------231
Body fat------27.6%-----27.4------27.2-----26.3

Neck-------16.75-------17---------17-------17
Shoulders--------------------------54.5-----53
Chest-----47.25--------47----------46.5-----46
Arms------16.5--------16.5---------16.5-----16.5
Forearms--13.5--------13.5---------13.5-----13.5
Waist------44----------44----------44-------42.5
Hips--------44----------44----------43.25----43
Thighs------28---------27.5---------27.5-----28
Calves------17.25------17.25--------17.5-----17.5

So where do I go to now? I think it may be time for a break. I'll take the next two weeks off from lifting and just do cardio. I'll review some workouts and see how I might change it up. Hopefully, I'll be able to find the drive and energy I was missing this last week.

The Goal is to maintain as much muscle as possible while loosing the fat.

Thursday, 29 March 2007
Cardio
Upright Bike ? 35 min, no other stats I forgot my log

Friday, 30 March 2007
Cardio
Recumbent Bike 35 min Av HR 132, Max HR 165, Calories 237

Saturday, 31 March 2007
Cardio
Recumbent Bike 35 min Av HR 130, Max HR 164, Calories 244

[jspirate]

Saturday, 24 March 2007 -- Rest

Sunday, 25 March 2007 -- the Sabbath, a day of rest.

Monday, 26 March 2007 Quads and Calves
Front Squats
10 x 135, 155, 175, 195, 215 (Ten reps each set strait through)
Unilateral Donkey Calf Raises
10 x 200, 200, 200, 220, 240

Squats/Hise Shrugs
10 x 235, 255; 7 + 3 x 265 (Last time I did four sets 10 reps straight through :mad: )
Standing Calf Raises
10 x 450, 540, 630

No energy or drive today. Argh! I hate this. I feel I should do lunges and sissy squats too but I don?t have the drive--no not today.

Tuesday, 27 March 2007 -- Rest

Wednesday, 28 March 2007 -- Chest, Shoulders, Triceps
Warm-up
Recumbent Bike 10 min Av HR 120, Max HR 148, Calories 81
Rotator Cuff Warm-up

A-Trainer's Cable Flies
10 x 20, 20, 20, 20, 30, 30 (Two set at 30# with good form for the most part)
Face Pulls
10 x 100, 110, 120, 130, 140, 150 (Went up 10# since the last time I used this machine)

Close Grip Bench Press/Incline Shoulder Shrugs
10 x 135, 145, 155; 5 x 165; 6 x 165, 165 (Motivation and energy gone?no progress here :mad: I won't be finishing this workout either)

Cardio
Recumbent Bike 35 min, Av HR 132, Max HR 157, Calories 193

My energy and drive gone again today--right in the middle of my workout like Monday's. What?s going on? Diet? Volume? I don?t know. But I dinna like it. I need to re-evaluate my workout but I feel like I don?t know what I?m doing. I feel like a newbie and a fake. The shame of it all. I feel I work hard but my weight and body fat has stayed within the same five pounds for weeks. Some days it's up and some days it's down. It even varies that much within the same frickin' day! Argh! :mad: Damned homeostasis!

The only solace I have was (until this week) my strength kept going up and I did look leaner?to me anyway.

So let?s review where I've been and where I am.

----------Jan 24-----Feb 14-----Mar 5-----Mar 28
Weight-------234--------238-------235------231
Body fat------27.6%-----27.4------27.2-----26.3

Neck-------16.75-------17---------17-------17
Shoulders--------------------------54.5-----53
Chest-----47.25--------47----------46.5-----46
Arms------16.5--------16.5---------16.5-----16.5
Forearms--13.5--------13.5---------13.5-----13.5
Waist------44----------44----------44-------42.5
Hips--------44----------44----------43.25----43
Thighs------28---------27.5---------27.5-----28
Calves------17.25------17.25--------17.5-----17.5

So where do I go to now? I think it may be time for a break. I'll take the next two weeks off from lifting and just do cardio. I'll review some workouts and see how I might change it up. Hopefully, I'll be able to find the drive and energy I was missing this last week.

The Goal is to maintain as much muscle as possible while loosing the fat.

Thursday, 29 March 2007
Cardio
Upright Bike ? 35 min, no other stats I forgot my log

Friday, 30 March 2007
Cardio
Recumbent Bike 35 min Av HR 132, Max HR 165, Calories 237

Saturday, 31 March 2007
Cardio
Recumbent Bike 35 min Av HR 130, Max HR 164, Calories 244

I feel your pain jocularric; unfortunately, I do not have any words of wisdom for you :( I can empathize though.

Sometimes I find it really difficult to push hard day in and day out when hitting the gym so regularly. In my case I think "life" is the problem. There is work stress, general personal type stress and the worries that come with parent hood. These issues coupled with the fact that I am non-stop from 5:30AM to about 8:30PM really makes for a double whammy. The other factor I have come to recognize is that although I feel like I am 21, I am not :(

My end solution is that I really only give 100% on 2 or 3 workouts a week. These workouts are always the "big" or the "core" muscles. My totally "uneducated-shot-in-the-dark" rational is that these are the muscles that stimulate the hormonal/testosterone end of the equation and that more of this stuff can't be bad.

So, thats what I am doing (or did do pre-surgery), but I must admit that I am clueless :eek:

Hang in there! I think you are feeling something we all feel from time to time (or at least I do).

[Hibiscus09]

Sorry you're feeling unmotivated, joc! Maybe a break is what you need. On the bright side, your waist measurement is down and your bodyfat is down. :)

[Stryyf]

hey Joc, Nice WO's so far man I'm sure you will make the progress you are wanting to man.

[BigBT]

So let?s review where I've been and where I am.

----------Jan 24-----Feb 14-----Mar 5-----Mar 28
Weight-------234--------238-------235------231
Body fat------27.6%-----27.4------27.2-----26.3

Neck-------16.75-------17---------17-------17
Shoulders--------------------------54.5-----53
Chest-----47.25--------47----------46.5-----46
Arms------16.5--------16.5---------16.5-----16.5
Forearms--13.5--------13.5---------13.5-----13.5
Waist------44----------44----------44-------42.5
Hips--------44----------44----------43.25----43
Thighs------28---------27.5---------27.5-----28
Calves------17.25------17.25--------17.5-----17.5


Sometimes being motivated to be in the gym is tough. I'm not sure what time of day you work out, but the first few weeks of the time change usually hurts me. I usually work out in the evenings and in the winter it's dark, so I'm content that there is nothing else to do other than go to the gym. In the spring, with the sun still shining, it makes it mentally difficult at times. Other days, I'm burned out but tell myself to just push through it. The strength may not be there, but the consistancy of going evenutually wins out and the workouts do progress. But you are depressed, so in your words, let's review the good things that I see above. In basically two months worth of tracking you have:

Dropped your weight by 3lbs
Dropped your body fat by 1.4%
Increased your neck .25". That's muscle since your bf dropped.
Dropped your waist 1.5"!!!!
Increased your calves .25"
Most of the others stayed the same or show that you have been toning and burning fat in those areas.

Overall a pretty damn good two months if my opinion counts for anything.
Take that as a job very well done and motivation for the next month.

[ChocoChick]

Thanks for stopping by BT. Dirty Thirties are a fun little tri-set for your triceps. They include Skull Crushers, Triceps Pullovers, and Close Grip Bench Presses. Each exercise is performed for ten reps without rest or a break between.


Ouch. Those sound dangerous... especially with CGBP at the end!

Happy Sunday, Joc. What do you do that you work nights and weekends?

[jocularric]

I feel your pain jocularric; unfortunately, I do not have any words of wisdom for you :( I can empathize though.

Sometimes I find it really difficult to push hard day in and day out when hitting the gym so regularly. In my case I think "life" is the problem. There is work stress, general personal type stress and the worries that come with parent hood. These issues coupled with the fact that I am non-stop from 5:30AM to about 8:30PM really makes for a double whammy. The other factor I have come to recognize is that although I feel like I am 21, I am not :(.
Thanks pirate. Sometimes empathy is enough. I think we all go through our ups and downs and some are just more stoic about it. You are a wonderful example of this. My issues are minor compared to the challenges you're facing and what many others go through.

I too have to tell myself I'm not twenty-one. In many ways I'm in better shape now than I was twenty-five years ago.


Sorry you're feeling unmotivated, joc! Maybe a break is what you need. On the bright side, your waist measurement is down and your bodyfat is down.
Me too :( I just needed to vent. Diane (and everyone else) thanks for listening. I too think a short break is needed--though not hitting the weights leaves me with a deep yearning. I think I'm addicted to the physical and mental pump it gives. That may be why the last two workouts bothered me so much--I wasn't getting my fix. As far as the measurements go (other than the tape) I don't trust the scales or my oMORON. My weight will very by as much as five pounds in twelve hours and bodyfat by a whole percentage point. The damnable machines, they be possessed by an evil spirit. :eek:


hey Joc, Nice WO's so far man I'm sure you will make the progress you are wanting to man.
Thanks man. I just need to remember it takes time.


Overall a pretty damn good two months if my opinion counts for anything. Take that as a job very well done and motivation for the next month.
Of course your opinion counts. Thanks for reminding me of the successes. Sometimes I get overwhelmed and forget about the little things that are starting to fall into place.


Ouch. Those sound dangerous... especially with CGBP at the end!

Happy Sunday, Joc. What do you do that you work nights and weekends?Dirty Thirties? Dangerous? Nah, at least not any more than lifting in general. IMHO They hit all the heads of your triceps pretty effectively. Just start a weight you can comfortably do ten skulls with. And then have fun. :)

What do I do for work? I provide overnight and weekend IT support to enterprise level U.S. government and business organizations for a multi-national company. In sort I'm a paid computer geek.

Diane and Elise I really appreciate your bright and witty personas. It's always a pleasure to read your posts. To everyone thanks for stopping by. Your encouragement is appreciated.

Now good friends 'tis time that this knave arise. Yea, groveler abase thyself nay longer. Thou art meant for a greater and far brighter glory. Gird thy loins, don thy buckler and helm--Thy quest awaits thee.

[V-240]

Thought I should pay a visit here finally!

Wow, bummer on the burnout. It happens. I take a week off here and there, usually because my body hits a limit and I need to take time off. Sometimes that's the ticket! You'll come back better than ever.

We ain't teens no more. ;)

Here's a timely funny:

http://www.aboutteens.org/Apr07/images/tlkbunny.jpg

[Hibiscus09]

Morning, joc! :)

I'm heading to Kiawah on Thursday and my computer is heading to the dealership for a visit with Brian's IT guys. I don't know if they'll be able to fix what ails it. It's about time for a new computer anyway. Everyone in the house has a flat screen except for my computer, which is a monitor/tube whatever. (I'm so computer literate!)

Anyhoo, I keep getting this message that I'm running low on disc space and I kept compressing and deleting files, only to find out it's a bug. :p Anyhoo, I keep deleting .mp3 files and .avi files, but it keeps loading them full again with crap.

I can't remember where I googled, but I read about the bug and what it's called. I remember reading that it's virtually impossible to get rid of it. Brian keeps running some scan that his IT people suggested -- it still won't go away.

Hey -- this is kind of like when doctors say what they do and people start asking for free medical advice! :D

I'm not asking. Just whining. Stupid computer. :)

Happy Monday!!

[ChocoChick]

What do I do for work? I provide overnight and weekend IT support to enterprise level U.S. government and business organizations for a multi-national company. In sort I'm a paid computer geek.

Just saw this after I responded to you in my journal. So we are kindred spirits... ;)

[Hibiscus09]

Thanks so much for helping me today, joc!! :) I enjoyed talking to you and am thankful for the freed up space.

So far, nothing's smoking or anything -- so I guess the computer is alright. If it happens again, I've erased from my memory banks your advice about an extra hard drive and will be bucking for a pretty new computer. :D

You're a sweetie! If trying to explain computer stuff to me didn't create insomnia for you, nothing will. :p

[Tifflex]

Hi Joc! I am checking in with you to see how things are going. Have a good Thursday.

[ChocoChick]

Hello? Anybody home?

Bonjour!

[jocularric]

Happy Easter!

OK I've come with a plan for the next eight weeks--starting Monday. It's based off a power lifting cycle. I'll lift three days a week with cardio six days. I will lift two sets for each exercise (except for the initial exercise that will also include a warm-up set or two) at a percentage of my est. 1 rep max. Each week that percentage will go up as the reps come down. When I reach the end of the eight weeks I will attempt new 1 rep maxes.

Squat Day
Front Squat
Squat/Hise Shrugs
Lunges
Sissy Squats
Jump Squats

Donkey Calf Raises
Standing Leg Raises

Captains Chair Leg Raises

Bench Day
Cable Flies
DB Incline Bench Press/Incline Shoulder Shrugs
Dips/Dip Shrugs

Shoulder Press/Overhead Shrugs
Lateral Raises

Triceps Extensions
Over Head Triceps Extensions
Dirty 30's

Clap Push-ups

Deadlift Day
Deads/Shrugs
SLDL
Power Cleans
Pull-ups
T-Bar Rows/Kelso Shrugs

Face Pulls
Dunn Lat Pulls

BB Curls
Reverse Curls
Concentration Curls

Abs

OK that's it--your thoughts?

[jocularric]

Cardio
March 28 -- Recumbent Bike 35 min Ave HR 132 Max HR 157 Cal 193
March 30 -- Recumbent Bike 35 min Ave HR 132 Max HR 165 Cal 237
March 31 -- Recumbent Bike 35 min Ave HR 130 Max HR 164 Cal 244

April 2 -- Bike Outdoors -- 30 min
--------- Recumbent Bike 35 min Ave HR 133 Max HR 163 Cal 227
April 4 -- Bike Outdoors -- 40 min
--------- Recumbent Bike 35 min Ave HR 134 Max HR 176 Cal 236
(So, eh, what happens if you go over your max heart rate?)

April 5 -- Recumbent Bike 10 min Ave HR 112 Max HR 142 Cal 34
--------- Recumbent Bike 65 min Ave HR 142 Max HR 167 Cal 537
April 6 -- Recumbent Bike 65 min Ave HR 141 Max HR 173 Cal 502

April 7 Chest and Arms
Warm up -- Recumbent Bike 10 min Ave HR 107 Max HR 129 Cal 35
Rotator Cuff
Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
20 x 20, 20

Cable Flies
10 x 20, 30, 30

Incline Bench Press/Incline Shoulder Shrugs
10 x 135, 5 x 165, 6 x 165, 3 x 175

Incline Shoulder Shrugs
20 x 185, 205, 225

Bench Press/Bench Shrugs
6 x 185, 5 x 185, 4 x 185

Triceps Push Downs
10 x 200, 200, 200
Curls
10 x 70, 70, 80
Reverse Curls
10 x 70, 70, 80

Reverse Grip Triceps Push Downs
10 x 100, 130, 150
Concentration Curls
10 x 20, 22, 22

[Stryyf]

Right on the new workout plan looks cool.
I have been so slack with my diet recently
they have had a great selection of cookies recently and I just can't help my self I seem to break down and get one every day.

Best of luck making progress man, thanks for dropping by my thread too.!

[Hibiscus09]

Happy Easter, joc! :)

Glad to see you have a new plan going! I know nothing about powerlifting and never try one rep maxes, so I won't comment on what you have planned out. Well, except to say it looks like glorious fun to me! ;) :)

Fantastic job on the workout and cardio fun!

Hope you have a very wonderful Easter Sunday!!

[BigBT]

Joc, that looks like an absolute killer of a workout. My legs started hurting just reading your squat day routine. The press/shrug combo looks pretty interesting. Let us know your thoughts on how you liked those. I can't wait to see your 1RMs in 8 weeks.
You've got a ton of cardio mixed in, too. After 8 weeks of that you might be too damn tired to lift heavy!
What kind of diet are you on during the phase? Any supps?
Best of luck with it.

[mom24boys]

Happy Easter

[Athena]

Hey, Ric!

I just read the first page of your journal and saw your discussion about the Empty The Can exercise with Hibby. This sounds like an excellent addition to my shoulder workout to keep my shoulders stable. I have problems with my supraspinatus as well.

Great to see your progress!

~ Athena

[jspirate]

Cardio

Triceps Push Downs
10 x 200, 200, 200


Reverse Grip Triceps Push Downs
10 x 100, 130, 150


Wow joc. The whole workout looks great, but the tricep pushdowns jump out at me. Thats some big-time weight - excellent work!

[ChocoChick]

Happy Easter!

OK I've come with a plan for the next eight weeks--starting Monday. It's based off a power lifting cycle. I'll lift three days a week with cardio six days. I will lift two sets for each exercise (except for the initial exercise that will also include a warm-up set or two) at a percentage of my est. 1 rep max. Each week that percentage will go up as the reps come down. When I reach the end of the eight weeks I will attempt new 1 rep maxes.

Squat Day
Front Squat
Squat/Hise Shrugs
Lunges
Sissy Squats
Jump Squats

Donkey Calf Raises
Standing Leg Raises

Captains Chair Leg Raises

Bench Day
Cable Flies
DB Incline Bench Press/Incline Shoulder Shrugs
Dips/Dip Shrugs

Shoulder Press/Overhead Shrugs
Lateral Raises

Triceps Extensions
Over Head Triceps Extensions
Dirty 30's

Clap Push-ups

Deadlift Day
Deads/Shrugs
SLDL
Power Cleans
Pull-ups
T-Bar Rows/Kelso Shrugs

Face Pulls
Dunn Lat Pulls

BB Curls
Reverse Curls
Concentration Curls

Abs

OK that's it--your thoughts?


That looks like a lot of volume. When you write exerciseA/exerciseB are you saying either/or or supersetA/B?

[jocularric]

That looks like a lot of volume. When you write exerciseA/exerciseB are you saying either/or or supersetA/B?
ah, err :eek:

<--fidgeting

Yes. Well, maybe. (stammering) :(

<--hangs head in shame avoiding eye contact.

"Hi, my name is Rick and I'm addicted to high volume training."

"It's about half of what I was doing." (Looking up briefly for approval)

Is there a HVTA* meeting around here?


What wouldst thou have me do mon cher ami?



*High Volume Trainee Anonymous

[jocularric]

That thou mayst more fully understand the stratagem of this leg of my quest my workout will be performed thusly:

Week 1 Two sets, twelve reps per exercise. Weight for warm-up sets to be at 50% of that exercises' working weight. Working weight for sets to be at 60% of last known 1RM. Exercises to be performed using slow eccentric moves, pause, and explosive concentric moves. Two min. rest between sets. When exercises are grouped together as in exercise A/exercise B or A/B/C these are to be supersets.

Monday:
Squat Day
Warm-up Cardio - 10 min

Front Squats/Donkey Calf Raises Warm-up Set + 2 Working Sets
Squats/Hise Shrugs/Standing Calf Raises 2 Sets
Walking Lunges/Sissy Squats 2 Sets
Jump Squats/Captains Chair Leg Raises 2 Sets

Wednesday
Bench Day
Warm-up Cardio - 10 min

Cable Flies Warm-up Set + 2 Working Sets
DB Incline Bench Press/Incline Shoulder Shrugs 2 Sets
Dips/Dip Shrugs 2 Sets

Shoulder Press/Overhead Shrugs/Lateral Raises 2 Sets

Triceps Cable Extensions 2 Sets
Over Head Triceps Extensions 2 Sets
Dirty 30's 2 Sets

Clap Push-ups 2 Sets

Friday
Deadlift Day
Warm-up Cardio - 10 min

SLDL/Deads/Shrugs Warm-up Set + 2 Working Sets
Power Cleans/Pull-ups 2 Sets
T-Bar Rows/Kelso Shrugs 2 Sets
Face Pulls/Dunn Lat Pulls 2 Sets

BB Curls/Reverse Curls 2 Sets
Concentration Curls/Abs 2 Sets

[ChocoChick]

Ok, so are you doing this to enhance fat loss? 24 reps per movement brings the volume down quite a bit, but I am not clear on your goals with this.

Also, why are flies front and center on bench day?

[jocularric]

Ok, so are you doing this to enhance fat loss? 24 reps per movement brings the volume down quite a bit, but I am not clear on your goals with this.

Also, why are flies front and center on bench day?
My primary focus IS to rid the fat. The hope and goal of lifting at THIS time is to improve power and help maintain muscle while doing all this cardio.

Flies are there to prefatigue the chest. I rarely feel my chest being worked before my tri's give out. This way, hopefully, they give out closer together.

[ChocoChick]

Pop into MarkY's journal and see what he's doing for chest. He was plateaued and Kimsquit gave him some good advice which seems to be paying off. Chris (Kimsquit) also gave me some tips a while back when I was having the same problem. One of the ideas was to finish my flat benching (which I notice you don't do) with a series of presses from the bottom to the midpoint.

You might also want to swap one of the triceps extension moves for something like CGBP.

[Seosaid]

Hello and Happy Monday, I just found your thread, sorry sometimes I'm slow!

Great Plan jocularric, and I second what ChocoChick just told you!

I'm also here to reinforce the rules:

The calories don't count if they're eaten off someone else's plate, they're leftovers, consumed while cooking or standing up, and in CC's case, when they're covered in chocolate :D

[IdahoViking]

Hello and Happy Monday, I just found your thread, sorry sometimes I'm slow!

Great Plan jocularric, and I second what ChocoChick just told you!

I'm also here to reinforce the rules:

The calories don't count if they're eaten off someone else's plate, they're leftovers, consumed while cooking or standing up, and in CC's case, when they're covered in chocolate :DSame is true for food 'snitched' from the fridge. If it doesn't touch a plate first, it is calorie free. Food isn't the problem, plates are!

[jocularric]

Thanks for the Happy Easter wishes everyone.

Hi Joc! I am checking in with you to see how things are going.
Things have be well. New workout and spring is here. Thanks for stopping by.


Right on the new workout plan looks cool.
I have been so slack with my diet recently
they have had a great selection of cookies recently and I just can't help my self I seem to break down and get one every day.

Best of luck making progress man, thanks for dropping by my thread too.!
Thanks, well see how it goes. LOL soft cake like cookies are my weakness. It's good my wife likes dunkers--I can shun them--no problem.


Glad to see you have a new plan going! I know nothing about powerlifting and never try one rep maxes, so I won't comment on what you have planned out. Well, except to say it looks like glorious fun to me!
Me too! I've been wanting more power in my lifts so I thought I would try this. I've not done this before so the quest will be an adventure in learning.


Joc, that looks like an absolute killer of a workout. My legs started hurting just reading your squat day routine.
Well it was harder that I expected too :eek: It wasn't that bad but the limited 2 min break between sets wasn't something I was used to. No wonder my workouts before were so long. I finished lifting today in 45 min.


The press/shrug combo looks pretty interesting. Let us know your thoughts on how you liked those.
The shoulder presses/Overhead Shrugs superset? I've done those before and like them. I couldn't do them at first. Overhead Shrugs IMO are one of the more challenging shrug movements.


I can't wait to see your 1RMs in 8 weeks.
You've got a ton of cardio mixed in, too. After 8 weeks of that you might be too damn tired to lift heavy!
I was dead for my cardio--my numbers show it too. I did it because it was easier than walking out to my truck. I don't think I'll do them sequentially again. After today I'll be happy to see how far I go. LOL That may not be a good sign this early in the game. :p


What kind of diet are you on during the phase? Any supps?
Best of luck with it.
I really have no diet plan other than to eat clean and get my protein in. Even with protein shakes I have a hard time choking down 1.5g to 2g per # of muscle down. I suppose I should start posting my diet too. Then y'all could straighten me out when I stray and keep me honest.


Happy Easter
Thanks for stopping by ;)


I just read the first page of your journal and saw your discussion about the Empty The Can exercise with Hibby. This sounds like an excellent addition to my shoulder workout to keep my shoulders stable. I have problems with my supraspinatus as well.

Great to see your progress!
Thanks! Those Empty cans have helped me a lot. Let me know what you think of them.


Wow joc. The whole workout looks great, but the tricep pushdowns jump out at me. Thats some big-time weight - excellent work!
Ahoy there me hearty. I soon be needin' to find me a different tool to be doin' me swashbucklin'. The stack be at her limit. The fine wenches, er Ladies. Ye ne'er know when they be lookin' in. Now as I be sayin' the fine Ladies Elise an' Josie they be offerin' up a piece of their mind--a word or two if ye know what I mean. An' I might be given them a turn or two.


Pop into MarkY's journal and see what he's doing for chest. He was plateaued and Kimsquit gave him some good advice which seems to be paying off. Chris (Kimsquit) also gave me some tips a while back when I was having the same problem. One of the ideas was to finish my flat benching (which I notice you don't do) with a series of presses from the bottom to the midpoint.

You might also want to swap one of the triceps extension moves for something like CGBP.
Girl we be talkin' You know what's goin' on. Gotta give you props. An' thanks for hookin' a brother up. I had been doin' flat benches so you know. I might be doin' 'em again. We'll see come bench day. Aight? Be cool.


I'm also here to reinforce the rules:
LOL Bonjour madame Josie. Merci pour visiter.


Same is true for food 'snitched' from the fridge. If it doesn't touch a plate first, it is calorie free. Food isn't the problem, plates are!
LOL Norseman from Idaho thou art nay a helping! :D Actually if I applied all these rules I shouldn't have any problem of getting all the protein I need.

OK Yesterdays time in the dungeon.
Monday -- Squat Day
April 9, 2007
Warm-up -- Recumbent Bike 10 min Ave HR 119 Max HR 158 77.9 Calories

Front Squats
12 x 95, 175, 175
Donkey Calf Raises
20 x 200, Unilateral 20 x 200, 200

Squats
12 x 205, 205
Hise Shrugs
20 x 205, 205
Standing Calf Raises
20 x 450, 450

Walking Lunges
12 x 40, 40
Sissy Squats
12 x 20, 20

Captains Chair Leg Raises
15, 15
Jump Squats
12 x 20, 20

Cardio -- Recumbent Bike -- 60 min Ave HR 133 Max HR 148 Calories 258

OK I'm glad I did it. We'll see where this takes me. I don't think I want to do cardio right after lifting again though. I had no energy.

[Hibiscus09]

Wow -- that's quite a workout to follow up with 60 minutes of cardio. :eek: :D I think I'd want to split that up also. :p Nice job!!

Happy Tuesday!

[ChocoChick]

OK I'm glad I did it. We'll see where this takes me. I don't think I want to do cardio right after lifting again though. I had no energy.

Especially on a leg day! :eek:

[BigBT]

I'm not sure how you managed 6 minutes let alone 60 on the bike after that workout. That is truly impressive! I hope you don't have to walk down too many flights of stairs today, thine armour might get dented in the fall!

[jocularric]

Wow -- that's quite a workout to follow up with 60 minutes of cardio. I think I'd want to split that up also. Nice job!!

Especially on a leg day!

I'm not sure how you managed 6 minutes let alone 60 on the bike after that workout. That is truly impressive! I hope you don't have to walk down too many flights of stairs today, thine armour might get dented in the fall!
LOL I was toasted but not that bad. I was able to sleep OK. When I can't sleep then I know I over did it. And luckily Brian I didn't have to go down or up any stairs. Right now the armor is a little tarnished so it's going to take a few rough polishing sessions to make it shine.

Tuesday's Report
April 10, 2007

Cardio
Upright Bike 35 min Ave HR 135 Max HR 161 Calories 229
Recumbent Bike 50 min Ave HR 147 Max HR 172 Calories 367
Total Calories Spent 596

[Hibiscus09]

You are my cardio hero. :D Nice job!

[Seosaid]

85 minutes of cardio! :eek:

You must be pooped!

[ChocoChick]

Looks like you are doing enough cardio for both of us. ThankyouverymuchIhatecardio!

[IdahoViking]

Looks like you are doing enough cardio for both of us. ThankyouverymuchIhatecardio!Yeah between joc's journal and blondeAmazon's, I could get all my training done vicariously! :D

[ChocoChick]

Yeah between joc's journal and blondeAmazon's, I could get all my training done vicariously! :D

I don't think so. You keep coming to mine to eat! :D

[IdahoViking]

I don't think so. You keep coming to mine to eat! :D

Can you blame me?

[Tifflex]

I am amazed you were able to do an hour of cardio after legs PLUS 85 minutes the next day...wow!

[jocularric]

You are my cardio hero. Nice job!
:o Ah shucks! 'tweren't nuttin'.


85 minutes of cardio!

You must be pooped!
Not too bad, I'm more saddle sore than anything.


Looks like you are doing enough cardio for both of us. ThankyouverymuchIhatecardio!
I enjoy lifting much more than cardio but I enjoy being able to go up a flight of stairs without losing my breath too. And my body needs it. I'm still carrying around too much body-fat. :( Looking at the examples of Steve, Shelli, and Pete other than diet cardio seems to be a big factor in ridding the fat. I thought I could give it a try too.


Yeah between joc's journal and blondeAmazon's, I could get all my training done vicariously!
Hey buddy get your own. I've got too far to go. Maybe later but you'll have to come get it. ;)


I am amazed you were able to do an hour of cardio after legs PLUS 85 minutes the next day...wow!
Like Lady Emmie says, "Nothing changes if nothing changes." Thanks!

Thanks to each of you. You all keep me motivated. :)

Wednesday's Report
April 11, 2007

Bench Day
Cable Flies
10 x 30, 12 x 30 (I forgot I was supposed to be doing twelve reps on the 1st set)

Dips
12 x bw, bw

Incline Close Grip Bench Press/Shoulder Shrugs
12 x 115, 115
Finished w/Half Reps followed by Full Reps-no break
12 x 95, 95

Bench/Bench Shrugs
12 x 150, 10 x 150
Finished w/Half Reps followed by Full Reps-no break
12 x 105

Shoulder Press/Overhead Shrugs (I liked the half rep scheme so much I added them on here too.)
12 x 110, 110
Finished w/Half Reps followed by Full Reps-no break
12 x 45, 45

Lateral Raises
12 x 20, 20

Close Grip Bench
12 x 105, 105

Triceps Push Downs
12 x 200, 200

Dirty 30's
30 x 50, 60

Overhead Cable Triceps Extensions (I had to drop the weight way down--Triceps were fried.)
12 x 80, 80

OK, so you can see I changed my chest day routine a little from what I had planned. I'm following the suggestions of Lady Elise and Lady Josie--or at least I think I am. It was a good workout. Those half reps followed by full reps are a killer. My Tri's really took a beating. In a good way. I liked the half reps so much I thought I'd throw them in on the shoulder presses too. My shoulders are now thanking me.

I will be doing two cardio sessions Thursday.

[ChocoChick]

Rick, I think cardio can be helpful in shedding bodyfat if all the other elements are in place, but I truly believe that diet is 80% of the solution, maybe more. The big problem with cardio is that your body adapts to it pretty quickly (just as it does to weights), but most people don't have the time to keep increasing the amount they do to stay ahead of the curve. This is where techniques like HIIT come into play, as they focus on "perceived effort" rather than heart rate or time. Still, it's all about your diet...

[Athena]

Rick, I think cardio can be helpful in shedding bodyfat if all the other elements are in place, but I truly believe that diet is 80% of the solution, maybe more. The big problem with cardio is that your body adapts to it pretty quickly (just as it does to weights), but most people don't have the time to keep increasing the amount they do to stay ahead of the curve. This is where techniques like HIIT come into play, as they focus on "perceived effort" rather than heart rate or time. Still, it's all about your diet...

Also, too much cardio will hinder your muscle growth (as you already know but need to be reminded of) and we want the muscle since it's good for you to burn calories all the time even when resting (which you already know but need to be reminded of)...

The weight will come off, Ric, it really will. Don't kill yourself on the cardio. :)

[Seosaid]

I can't add anything else than these 2 just said :)

[BigBT]

OK, so you can see I changed my chest day routine a little from what I had planned. I'm following the suggestions of Lady Elise and Lady Josie--

Are you telling us that you hope your chest looks like theirs someday?

Nice load of work there.

[jocularric]

Are you telling us that you hope your chest looks like theirs someday?
Hey buddy! ^^^Eyes are up here!^^^ ;)


Nice load of work there. Thanks Brian.

Most Fair Ladies thy concerns and admonitions are exceedingly welcome.

Rest assured this knave hath ne'er a desire to waste away. (Me thinkest there nay be chance of that!) Nor to lose that which was most difficult to obtain. Knowest thou, that provisions of meats, greens, and herbs, yea victuals to aid in building, healing, and fortification hath been gathered. 'Tis not a battle for faint of heart. Yea, I must wieldeth iron and steel mightily. And what more, a seer stone, an Omron hath I in which view the state of this battle. If perchance, ground 'tis lost wilt I not then seek a different front? Yea verily!

Miladies, most noble and wise and knights-errant, I shalt keep thee apprised of the war I wage. Mayst thou, in thy wisdom, correct the error of this knave in his ways. I bid thee Godspeed.

[ChocoChick]

Morning, Rick!

[vanessa40]

Hi Rick...you know i had to come back..i missed my pirate :)

[Tifflex]

Hi joc, how are you? Have a great weekend!

[Seosaid]

saddle sore... I know what you mean... I once had a bruise from spinning :D

[jocularric]

Four lovely ladies straight in a row,
In this log, their beauty bestow,
Alas, alack, and what sweet bliss!
What joy, what happiness, what wondrous this!

Greetings Miladies. Grammercy to each of thee. How farest thee?

Prithee, attend me, and I shalt give thee an accounting of me days past:

It be Thursday, this week past. The twelfth of April no less. 'Twere a day of arduous labors indeed. Yea, me quest didst require a lengthy trek out and back before darkness fell. Undaunted I didst press on. And be I knave or be I knight I nay knowest of meself--'tis for history and her truth to discern to which I be. I wouldst that me paths be peaceful. Yea to saunter and stroll about wouldst be wondrous well. But alas and alack, 'tis nay fate's gift unto me.

Mine enemies are e'er close at hand;
To bring me under their command,
To trick, or capture, or led astray;
Such 'tis their pernicious way.
This week, this day, this very hour,
If I wilt waver or e'en cower.
And the trails, to which this weary rouge must traverse,
Must be done with joy or curse.

As the lot befell me Thursday past,
The road didst leave me all aghast.
Through dales dark and deep
And o'er mounts high and steep,
Yea verily, trails wherest I must use,
A most rigorous effort as my ruse.
And what more, an undulating pace,
Lest mine enemies win the race.

My heart, my lungs didst cry for air,
In pain my soul doth cry, "'Tis nay fair!"
Whenst I thought all was lost,
Branded a loser, a loser embossed,
A respite came to my view,
My energy, my strength to renew.

But servants of the evil one,
Didst seek my quest to be undone.
Fat and Sloth wert in the land,
They sought to lead me by the hand.
With lies of comfort, rest, and ease,
To temp me soul and pain appease.
Unto the worms I heed them nay,
Perfidious terms I must say.
I caught me breath and hurried on,
Away, away from that demon spawn.

Up a mountain I didst go,
And blood and sweat didst freely flow.
On that mountain high and steep,
Imps didst come at me feet.
I paid them nay, mind or heed,
Onward, onward 'twas my creed.

Knave or knight, thou must go,
Go thou, go thou, to the end!
Knave or Knight thou must go,
Go thou, go thou, and transcend!

A cruel intent fate doth have,
For rest was nay yet my salve.
Thrice more went I, up then down,
Thrice more went I, to turn around.
Five mounts high and steep,
Five dales dark and deep.

Demons and dragons didst seek to destroy,
Their evil designs they didst employ.
They sayeth their words in me head,
"Stop, rest, there is no quest."
When all they want 'tis me dead.

I heed them not and press on,
'Tis a nobler goal to which I'm drawn.
Out and back, up and down,
I doth battle for a victor's crown.

Translation
Thursday
Cardio
HIIT Ave HR 145 Max HR 175 Calories 523
HIIT Ave HR 144 Max HR 169 Calories 526

[jocularric]

Tri-set
Deads/SLDL
12 x 135, 245, 245
Unilateral Donkey Calf Raises
12 x 220, 220, 220

Power Cleans
12 x 95, 95

Superset
Rows/Kelso Shrugs
12 x 135, 135, 185, 185

Superset
T-bar Rows/Kelso Shrugs
12 x 90, 90

Assisted Pull-ups Perchance it behooveth me to doeth these earlier.
12 x -100, -100

Superset
Incline Shoulder Raises
12 x 225, 225
Upright Rows
12 x 90, 90

Superset
DB Lateral Raises/DB Rear Lateral Raise
12 x 17, 17

Superset
Dunn Lat Pulls
12 x 90, 90
Face Pulls
12 x 120, 120

Superset
Curls/Reverse Curls
12 x 68, 68

Incline Curls
12 x 17, 17

Forgot about abs until just now. :eek:

Well that was the first week of this program. I was really surprised at the workout I got. These weights are only a fraction of my maxes but yet I felt the workouts were intense. The difference I see is two extra reps, shorter breaks between sets, and the progression of the exercises. Oh yeah and the butt load of cardio. My quads were sore until Friday, my tri's (since Wed.), traps, hams, and back (since Fri.) still are. I haven't had DOMS like this for a long time. It might not mean anything or it may be a sign of better progress ahead. Anyway, I feel like kicking some imps and I feel good.

I didn't do any cardio Saturday.

[BigBT]

Man, that's a ton of reps. No wonder you are sore. Looks like a great workout. I'm blown away by the 12 reps per set, especially on the deads. How much of a fraction of your normal weight was the 245?
I'm looking forward to following your progress and getting your comments on this routine.

[ChocoChick]

Those were some good workouts, Rick! And you still had the energy for poetry. I am impressed. :)

[jocularric]

Man, that's a ton of reps. No wonder you are sore. Looks like a great workout. I'm blown away by the 12 reps per set, especially on the deads. How much of a fraction of your normal weight was the 245?
I'm looking forward to following your progress and getting your comments on this routine.
Thanks Repinator! I won't be able to keep up with you though. My reps on this routine go down as the weight goes up. Last weeks WOs were at 60% of my 1RM. This week weights will be at 65%.


Those were some good workouts, Rick! And you still had the energy for poetry. I am impressed.
Gramercy Milady. If it pleaseth thee Milady, the honor 'tis mine.

Today's WO felt much easier. I wanted to do more but I didn't--and no cardio right after either. I want to see what THIS PROGRAM will do without a bunch of tweaking. I always wonder on days like this what exactly IS the correct protocol. If I push it and do more, does or will it interfere with what I supposed to do tomorrow, the next WO, or next week?

Ideas? I'm open to suggestions and opinions.

[jocularric]

Front Squats
12 x 95, 95, 185, 185
Donkey Calf Raises
Unilateral 10 x 240, 240, 240, 240

Squats
10 x 225, 225
Hise Shrugs
20 x 225, 225
Standing Calf Raises/Hise Shrugs
20 x 540, 540

Walking Lunges
10 x 50, 50
Sissy Squats
10 x 30, 30

Captains Chair Leg Raises
20, 20
Jump Squats
10 x 30, 30

The quest this day 'twas filled with ease,
I hunger for more, these yearns to appease.
Doth I push it yet more? Or doth I stay,
O where be the light, I need this day?

I feareth darkness in my mind,
An' evil demons most unkind.
To steal my strength a wasting wraith,
To steal my strength by losing faith.

Hold on, Hold on, Hold on dear soul,
Thou art nay chosen for a losing role,
Endure thy time, an' endure it well,
Glories art thine, an' tales to tell.

[Hibiscus09]

Very nice job, joc! :) I always think about doing jump squats. . . and then I think about how winded I'll get. . . :p I need to try them this week as I'm doing high reps for leggies now.

It looks like you're doing plenty to me. (That was my voice of reason answering your question.) I like to keep pushing and doing more also. :)

[Stryyf]

Nice work outs man looking good!
Where in Colorado are you abouts?
I heading back there in a few days ( Pueblo)

[IdahoViking]

Thanks Repinator! I won't be able to keep up with you though. My reps on this routine go down as the weight goes up. Last weeks WOs were at 60% of my 1RM. This week weights will be at 65%.


Gramercy Milady. If it pleaseth thee Milady, the honor 'tis mine.

Today's WO felt much easier. I wanted to do more but I didn't--and no cardio right after either. I want to see what THIS PROGRAM will do without a bunch of tweaking. I always wonder on days like this what exactly IS the correct protocol. If I push it and do more, does or will it interfere with what I supposed to do tomorrow, the next WO, or next week?

Ideas? I'm open to suggestions and opinions.If you ever need any dietary advice, I'm more than willing to help. :D

[jocularric]

Very nice job, joc! :) I always think about doing jump squats. . . and then I think about how winded I'll get. . . :p I need to try them this week as I'm doing high reps for leggies now.

It looks like you're doing plenty to me. (That was my voice of reason answering your question.) I like to keep pushing and doing more also.
Thanks Hibby. Yeah, I think it was fine too. At least now that what my quads are telling me this morning. :eek: Not too sore but they're letting me know they're there.

Jump squats, IMO, help in pushing more weight. They get all your muscle fibers firing and working together. Done at the end of my workout I don't need to use much weight to be effective.


Where in Colorado are you abouts?
I heading back there in a few days.
Loveland/Fort Collins area but I have a sister in Colorado Springs and an aunt in Trinidad -- what do you have in mind? :)


If you ever need any dietary advice, I'm more than willing to help.
Cool. :cool: Coming from one Burgervore to another. :D What would Elise think?

[Seosaid]

Those were some good workouts, Rick! And you still had the energy for poetry. I am impressed. :)

LOL that's pretty much what I was also thinking :D

Great Job!!

[Tifflex]

Nice workout joc. I forgot about jump squats and how effective they are.

[BigBT]

Another good workout. I love reading about some of your "old school" exercises that I never really see much of in the gym. There are so many people trying the latest, greatest exercises (myself included) that you tend to forget about how effective the simple ones are. I may just throw in some jump squats in your honor. Or I may just find a machine that is supposed to do the same thing. :)

[jocularric]

Those were some good workouts, Rick! And you still had the energy for poetry. I am impressed.
LOL that's pretty much what I was also thinking :D

Great Job!!
If such words and works doth please thee Miladies 'tis but a joy unto a bard.


Nice workout joc. I forgot about jump squats and how effective they are.
The battle 'twas sweet and thy words endearing. Gramercy Milady Tiffany.


I may just throw in some jump squats in your honor.
Good Sir the honor wilt nay be mine but thine. If thou wilt endeavor the maneuver it wilt it not honor thee, yea verily! And bear thee worthy fruit. Good Sir Godspeed in thy quest.

[jocularric]

Morning Cardio
HIIT Recumbent Bike 65 min AvHR 144 MaxHR 169 Calories 505

Afternoon Lifting I had to break up my lifting into two workouts.
Warm-up -- Recumbent Bike 6 min AvHR 112 MaxHR 131 Calories 32

Superset
Cable Flies High, Med, Low
10 x 30, 30
Dips
12 x bw, bw

Incline Close Grip Bench Press/Shoulder Shrugs
10 x 125, 125
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
12 x 95, 95

Bench Press/Bench Shrugs
10 x 160, 160
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
12 x 115, 115

Evening Lifting
Warm-up
Recumbent Bike 6 Min AvHR 109 MaxHR 128 Calories 33

Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
20 x 10, 10

Superset
Standing Shoulder Press/Overhead Shrugs
10 x 115, 115
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
12 x 65, 65
Upright Rows
10 x 98, 98
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
12 x 68, 68

Superset
Lateral Raises
10 x 22, 22
Arnold Presses
10 x 30, 40

Incline Shoulder Shrugs
20 x 155, 185, 205, 225, 225

I had a mental block here--I couldn't unrack the bar at 245, 235, or 225 (at first) so I dropped the weight and worked back up. I made it back to 225 which is what I did last week. It was really slow coming off the rack--really slow.

Close Grip Bench Press
10 x 115, 115, 135, 135
Bench Shrugs
20 x 115, 115, 135, 135

Triceps Push Downs
10 x 200, 200

Underhand Triceps Push Downs
10 x 120, 130

Dirty Thirties
70, 70

Clap Push-ups
10, 10

I forgot these last week :eek: They were hard after all that other stuff.

After thoughts: My shoulders feel worked the most at this time. I was disappointed that I couldn't unrack the weight on the Incline Shoulder Raises. I knew I could do at least 225 but I had to get past the mental block. Over all? "Whoa-oa-oa! I feel good, I knew that I would."

[Hibiscus09]

I'm glad you're feeling good! :D

Nice job! Good thing you split that up -- that was a lot of workout! :p Someone asked me the other day if I did clap pushups. I've never attempted to do one. I'm scared I'll break my nose. :)

Happy Thursday!

[Seosaid]

Great WO!!!

but ca you explain these :Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can :D

[jocularric]

Great WO!!!

but ca you explain these :Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can :D
Having had a few problems with my rotator cuffs I like to do these exercises. I find a little extra warm up there when my lifting involves my shoulders helps--an once of prevention is worth a pound of cure.

Inner Lateral Rotations (http://www.exrx.net/WeightExercises/Subscapularis/CBInternalRotation.html)
To target the subscapularis muscle (http://www.exrx.net/Muscles/Subscapularis.html).

Outer Lateral Rotations (http://www.exrx.net/WeightExercises/Infraspinatus/CBStandingExternalRotation.html)
To target the infraspinatus (http://www.exrx.net/Muscles/Infraspinatus.html) & teres minor muscles (http://www.exrx.net/Muscles/TeresMinor.html).

You can do the inner and outer rotations bi-laterally by standing between the adjustable Hi/low pulleys set at waist level.

Cuban Rotations (http://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation.html)
To target the infraspinatus (http://www.exrx.net/Muscles/Infraspinatus.html) & teres minor muscles (http://www.exrx.net/Muscles/TeresMinor.html). I do these bi-laterally.

Empty the Can (http://www.exrx.net/WeightExercises/Supraspinatus/DBFrontLateralRaise.html)
To target the supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html) muscle. Notice the hand position and angle of the arm--this is key. I also do these bi-laterally.

[tatdawg]

i thought about you today while i took my mother and father to a renaissance festival. we have a big one here for 8 weekends each spring. they had never been before and were surprised by all the people in costume and speaking the kings english. they have jousting and all kind of shows and old style food courts. pops really liked the womens costumes and the pec enhancing dresses :D

[mom24boys]

Hiyas, to my favorite poet :) WO looking great Joc...:) how do you get in 2 sets of 30 on those sissy squats? dayum :p

[jocularric]

i thought about you today while i took my mother and father to a renaissance festival. we have a big one here for 8 weekends each spring. they had never been before and were surprised by all the people in costume and speaking the kings english. they have jousting and all kind of shows and old style food courts. pops really liked the womens costumes and the pec enhancing dresses :D
Well met Sir Tat. Forsooth, a buxom wench be a nonpariel delight. Did'st thou employ a Flemish painter (camera) to capture images of thy wondrous fyne faire? Prithee, post such hereabouts. An' pray tell good sir, did'st thou a pageant enjoy while'st ye did'st carouse. Bat sweat or Dragon Piss did'st ye sample?


Hiyas, to my favorite poet WO looking great Joc... how do you get in 2 sets of 30 on those sissy squats? dayum
Milady Lisa thy words art most kind and sweet. It doth me great honor that fine and fair Ladies as thyself doth visit these writings. Thy words and acknowledgment 'tis of most worth--Yea, a choice pearl treasured and timeless. Now Fair Lisa, I crave your pardon for daft I must in my posting. Afeared be I, my notation hath caused great error and misunderstanding. I would'st that could wield iron and steel with Sissy Squats for sets of two and thirty. But Fair Lisa, nay be the case. When'st thou doth read 10 x 30, 30 'tis two sets indeed. But alas and alack, 'tis only ten reps for each. The thirty be the iron I wieldeth whilest the reps I did.

And so 'tis as such:

Number of Reps x Weight used during Set 1, Weight used during Set 2, etc.

[tatdawg]

Well met Sir Tat. Forsooth, a buxom wench be a nonpariel delight. Did'st thou employ a Flemish painter (camera) to capture images of thy wondrous fyne faire? Prithee, post such hereabouts. An' pray tell good sir, did'st thou a pageant enjoy while'st ye did'st carouse. Bat sweat or Dragon Piss did'st ye sample?




let me see if i can figure out what you said. ummmm. yes me and pops saw lots of females with big ol breast hanging out the tops of them tight dresses. :D the ol lady had the camera so i bet it only has pictures of dudes in spandex. we will go back without the parents and i'll get her to take some pictures of me and some of the more blessed females. ;)though i think she has some pictures of last years visit of me and some young ladies. i'll check if you like. and last no alcohol of any kind for me. i am a recovering alcoholic. :(

[jocularric]

let me see if i can figure out what you said. ummmm. yes me and pops saw lots of females with big ol breast hanging out the tops of them tight dresses. :D the ol lady had the camera so i bet it only has pictures of dudes in spandex. we will go back without the parents and i'll get her to take some pictures of me and some of the more blessed females. ;)though i think she has some pictures of last years visit of me and some young ladies. i'll check if you like. and last no alcohol of any kind for me. i am a recovering alcoholic. :(
Very good. I'd love to see your pictures. You should be OK with "Bat Sweat" or "Dragon's Piss"--they're more like Gatorade and used for the same reason. It's lemonade with a little salt. It's just fun to say. "Adam's Ale" is water but bouze is ale.

[Seosaid]

Hiya Joc, how was your weekend?

Thanks a lot for your article on rotator cuff!

[jocularric]

Warm up -- Recumbent Bike 6 min. AvHR 104 MxHR 130 Calories 130

Tri-set
Deads/SLDL
10 @ 135, 265, and 265
Donkey Calf Raises
Bilateral 20 @ 240, Unilateral 20 @ 240, 240

Power Cleans
2 @ 165, 7 @ 145, 2 x 10 @ 120

Pull-ups (Negatives)
3 x 6 @ bw

Superset
Rows/Kelso Shrugs
2 x 10 @ 195

Superset
T-Bar Rows/Kelso Shrugs
2 x 10 @ 100

Superset
Dunn Lat Pulls
2 x 10 @ 100
Face Pulls
2 x 10 @ 130

Full Lat Extensions
2 x 10 @ 40

I still felt I had some energy left and my back didn't feel like I really hit yet so I added some stuff.

Wide Grip Pull Downs
2 x 10 @ 140

Close Grip Pull Downs
2 x 10 @ 150

Superset
Curls/Reverse Curls
2 x 10 @ 70

Incline Curls
2 x 10 @ 20

Concentration Curls
2 x 10 @ 20

[GSCampbell]

Excellent workout there good sir! :D

[jocularric]

Week 3 (8 Reps @ 70% of 1RM)
Warm up -- Recumbent Bike 6 min. AvHR 112 MxHR 136 Calories 32.5

Superset
Front Squats
2 x 8 @ 115, 2 x 10 @ 205
Donkey Calf Raises
Bilateral 2 @ 20 @ 240, Unilateral 2 x 20 @ 240

Quad-set
Squats
2 x 10 @ 245
Hise Shrugs
2 x 20 @ 245
Standing Calf Raises/Machine Hise Shrugs
2 x 20 @ 630

Oh my! Oh my! Traps and calves were killing me after that.

Superset
Lunges
2 x 10 @ 60
Sissy Squats
2 x 10 @ 30

Superset
Jump Squats
2 x 10 @ 35
Leg Raises
2 x 20

After thoughts. I decided to go ahead and shoot for 10 rep each exercise if I could instead of the planned 8 reps--with the exception of calves and traps which I will shoot for 20 reps--I was able to do it and felt good afterward. Last week I wasn't sure what to do about this but I believe this to be the right course--aim for 10 reps but the planned amount is acceptable. My traps and calves were really hit well. Right now I'm thankful I have today (Tuesday) off from lifting. On the agenda is cardio. HIIT cardio. Twice! Oh boy.

[BigBT]

630# on the calf raises??? Keep it up and you'll need custom socks. Nice job keeping the reps up as well. Hope you enjoyed the day off. I go stir crazy on mine. Hence the bike waiting for me upstairs....

[ChocoChick]

Hi Rick, nice workout there. :)

[Tifflex]

Strong workout as usual. I feel wimpy when I read your calves workout..good job!

[Seosaid]

Standing Calf Raises/Machine Hise Shrugs
2 x 20 @ 630



WHAT???????!!!!! That's simply amazing!! I never saw anyone lifting that much!



Oh my! Oh my! Traps and calves were killing me after that.



Oh really LOL!!



Superset
Lunges


I'm slow today I first saw lungs :rolleyes:

[Miranda]

should be OK with "Bat Sweat" or "Dragon's Piss"--they're more like Gatorade and used for the same reason.

i don't want to know :eek:

[jocularric]

630# on the calf raises??? Keep it up and you'll need custom socks.
Nah, I'll just go with anklets. :D


Hi Rick, nice workout there.
Milady Elise thy presence 'tis a fragrant orchid unto these tellings.


Strong workout as usual. I feel wimpy when I read your calves workout..good job!
Milady Tiffany doth nay disparage thine own self. 'Tis nay a tourney between me and thee--but 'tis a unseen battle within ourselves. Thou hast made worthy progress and gaineth much enlightenment in thy quest. Stand therefore, yea stand ye tall.


WHAT???????!!!!! That's simply amazing!! I never saw anyone lifting that much!
Milady Josie verily thou doth jest. I am but a humble knave. Forsooth there be many a noble knight that doeth like and yet many more.


i don't want to know
O noble Queen witty and wise your sweet visit 'tis a wondrous surprise. Honored by your visit wilt I ever be. The tellings of my quest 'tis here for you to see. O Noble Queen read and peruse, all things therein art thine to use.

[jocularric]

Rotator Cuff Warm-up
Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
20 @ 10, 10

Superset
Cable Flies High, Med, Low
10 @ 40, 40

Incline Close Grip Bench Press/Shoulder Shrugs
10 @ 95, 95, 135, 135
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
12 @ 95, 95

Bench Press/Bench Shrugs
9 @ 175, 8 @ 175
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
12 @ 115, 115

Tri-set
Standing Shoulder Press
10 @ 125, 125
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
12 @ 65, 65
Overhead Shrugs
20 @ 125, 125
Upright Rows
10 @ 100, 100

Superset
Dips
12 @ bw, bw
Lateral Raises
10 @ 25, 25

Arnold Presses
10 @ 45, 45

Superset
Close Grip Bench Press
10 @ 145, 145
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 95, 95
Bench Shrugs
20 @ 145, 145, 95, 95

Triceps Push Downs
10 @ 200, 200

Underhand Triceps Push Downs
10 @ 130, 140

Overhead Triceps Extensions
10 @ 100, 120

Dirty Thirties
80, 80

Clap Push-ups
10, 10

[Hibiscus09]

Nice job on the shoulders! :)

What's a dirty thirty? :eek: :p

[ChocoChick]

Good morning, Rick. How are things in your neck of the woods today?

[Seosaid]

That was quite a long Workout session! :eek:

You must have been exhausted!!! ... I would need an ambulance after all this!
Great job!

[jocularric]

Nice job on the shoulders! :)

What's a dirty thirty? :eek: :p
Gramercy Milady Hibby! Good morrow to thee! Thou doest me good by thy visit. :)

Dirty 30's 'tis a wondrous exercise. Indeed, they doth blast thy triceps most effectively.

Take thou thy loaded EZ-bar. Thou wilt do three exercises with each reps of ten with nay ne'er a break. Forsooth, movements be three and each repeateth thou the same ten. An' this be unto thee as one set of thirty.

Thy movements:
Lying Triceps Extensions
These be called Skull Crushers or French Curls as well. Grab thee thy bar with thine hands being about an imperial foot apart, and face thy palms heaven ward. Whilest thou doth hold thy elbows steady, lower thy bar to thy fair head with utmost care lest these be Skull Crushers indeed. Push ye then thy bar back up. Thou must focus, for thy elbows and upper arms should'st be held fast but for slight movement. The movement shouldst be in thine lower arms. Doeth thou this ten times.

EZ-Bar Triceps Pullovers
EZ-Bar pullovers doth start in the same position as the Lying Triceps Extensions (Thou art laying on a flat bench with thine arms heavenward and thy grip be close). Now, nay not bend thy elbows and lower thy bar to thy fair nose or forehead, lower ye thine arms and thy bar to thy chest, as to do thou a Close-Grip Bench Press. From there, nay not press straight up, but bringeth thy arms back and over thy fair head. Keepeth thou thine hands close to thy fair face on the way by. Extend thee thy arms back and over thy fair head as far as thou canst with comfort. Then thou must, keeping thine arms locked but thy elbows be of a slight bend, pulleth thy bar back to thy chest. An' then extendeth thy arms (as thou wouldst a Bench Press), return thee thy bar to the position from whence thou didst began. Doeth thou this ten times.

Close-Grip Bench Press
If thou shouldst began thy set with this fine movement, thy iron thou employeth wouldst indeed feel light, but nay not so after thy doings of twenty solid and true reps of the two aforementioned exercises. This Close-Grip Bench Press of light weight wilt greatly engorge thy triceps. Most assuredly keepeth thou thine elbows close to thy body--'tis best that thou bridle and check thy decent on the negative.

Try thou "Dirty Thirties", sets of two or three--if thou art daring. Or, thou mayest do but one tall and toilsome set--either 'tis wondrous a way to finish thy triceps training.


Good morning, Rick. How are things in your neck of the woods today?
The days in my shire hath been fair and pleasant Milady. But 'tis thy presence that doth make the day brighter. ;)


That was quite a long Workout session!

You must have been exhausted!!! ... I would need an ambulance after all this!
Great job!
Be thou nay afeared fair Lady Josie for I be not the knight thou thinketh I be. For when thou doth see such a lengthy bit of dungeon work thou doth see a double routine--'tis also known as split training. This be dungeon work that be done twice a day. It doth allow me shorter work yet more puissance.

[Hibiscus09]

Cool -- thanks for posting the explanation. I've never tried doing a set like that for my triceps. I have done it for my delts and it burns them up (not the same exercises, of course. har,har). I use front raises, side raises and rear raises -- doing 10 reps of each with no break inbetween.

Anyhoo, I'll have to give that a try when I'm in the mood to torture myself. :p

Happy Sunday!

[jocularric]

Workout A
Cardio
Recumbent Bike 6 min. AvHR 140 MxHR 167 Calories 263

Workout B
Warm up
Cardio
Recumbent Bike 6 min. AvHR 109 MxHR 134 Calories 36.6

Tri-set
Deads/SLDL
10 @ 155, 285, and 285
Donkey Calf Raises
Bilateral 20 @ 260, Unilateral 20 @ 260, 240, 220

Power Cleans
2 x 10 @ 125

Superset
Rows/Kelso Shrugs
2 x 8 @ 210

Superset
T-Bar Rows/Kelso Shrugs
2 x 10 @ 110

Superset
Dunn Lat Pulls
2 x 10 @ 110
Face Pulls
2 x 10 @ 140

Workout C
Warm up
Cardio
Recumbent Bike 6 min. AvHR 111 MxHR 129 Calories 33.9

Rotator Cuff Warm-up
Inner/Outer Lateral Cable Rotations
3 x 20 @ 30

Cuban Rotations/Empty the Can
20 @ 10, 10

Pull-ups (Negatives)
6 @ bw, 2 x 6 @ bw+25

Wide Grip Pull Downs
2 x 10 @ 150
Wide Grip Pull Downs Shrugs
2 x 20 @ 150

Close Grip Pull Downs
2 x 20 @ 160
Close Grip Pull Downs Shrugs
2 x 20 @ 160

Full Lat Extensions
2 x 10 @ 40

Superset
Curls/Reverse Curls
2 x 10 @ 75

Incline Curls
2 x 10 @ 25

Concentration Curls
2 x 10 @ 25

[jocularric]

Week 4 (Exercise requirements at least 6 Reps @ 75% of 1RM)
Warm up
Deep SLDL
3 x 10 @ 135

Superset
Front Squats
10 @ 135, 8 @ 215, 7 @ 215 Total of 3 bonus reps
Donkey Calf Raises
3 @ 20 @ 240

Quad-set
Squats
2 x 10 @ 260 Total of 4 bonus reps
Hise Shrugs
2 x 20 @ 260
Standing Calf Raises/Machine Hise Shrugs
2 x 20 @ 720

Superset
Lunges
2 x 10 @ 60
Sissy Squats
2 x 10 @ 30

Superset
Jump Squats
2 x 10 @ 40
Leg Raises
2 x 20

After thoughts: I got 3 more reps than required on the Front Squats and 4 more on the Squats. :cool: On my Donkey Calf Raises I decided to focus more on form rather than going up in weight. I had been pushing out to my little toes so I emphasized going in to my big toes. I also held it for a second at the top. I felt burning more in the soles of my feet and not my calves. Over all I feel it was a good workout. My back and form on both styles of squats has improved--I'm more upright.

[BigBT]

SLDL's: Huge numbers
Calf Raises: In another stratosphere. You are a seriously strong fellow. Congrats on the additional reps on the front squats as well. It's nice to feel the little extra boost that you didn't expect.

[jocularric]

SLDL's: Huge numbers
Calf Raises: In another stratosphere. You are a seriously strong fellow. Congrats on the additional reps on the front squats as well. It's nice to feel the little extra boost that you didn't expect.
Thanks Brian. I think the SLDL are really helping my form on the squats.

[GSCampbell]

Good lookin' workout there neighbor!

[Tifflex]

Strong legs, joc...good looking workout!

[kimsquit]

Outstanding Squats!

~ Chris

[jocularric]

Good lookin' workout there neighbor!

Strong legs, joc...good looking workout!

Outstanding Squats!
Thanks! I'm really liking this rotation/routine I'm on right now. Each workout pushes me and leaves me hurting the next day--not that that means anything but I feel like I've done something. The following week I feel a little stronger.

[jocularric]

Workout A
Warm-up
Cardio
Recumbent Bike 10 min. AvHR 124 MxHR 159 Calories 80

Superset
Cable Flies High, Med, Low Hum. . . .I miss read my log I was supposed to do 40# on these. :mad:
10 @ 30, 30
Dips Four reps more on first set than required.
10 @ 25, 6 @ 25

Incline Close Grip Bench Press/Incline Shoulder Shrugs + 8 Total Reps
10 @ 95, 95, 145, 145
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 95, 95

Bench Press/Bench Shrugs
6 @ 185, 185
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 95, 95

Workout B
Rotator Cuff Warm-up
Inner/Outer Lateral Rotations/Empty the Can
20 @ 10, 10, 10

Superset
Standing Shoulder Press + 1 Rep on second working set
10 @ 75, 75, 6 @ 135, 7 @ 135
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 75, 75
Overhead Shrugs
20 @ 75, 75, 135, 11 @ 135

Upright Rows
10 @ 110, 110

Lateral Raises Shoulders weren't working--too engorged and painful to lift 27.5.
10 @ 10, 10, 10

Arnold Presses
10 @ 45, 45

Tri-set
Close Grip Bench Press
10 @ 155, 155
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 95, 95
Bench Shrugs
20 @ 145, 145, 95, 95
Lateral Raises After my shoulders had been worked out a little I came back to these and got my 2 sets @ 27.5.
10 @ 27.5, 27.5

Triceps Push Downs
10 @ 200, 200

Underhand Triceps Push Downs
10 @ 150, 150

Overhead Triceps Extensions
10 @ 130, 130

Dirty Thirties
80, 80

[Hibiscus09]

Very nice!! I've misread my log before also and it's slightly irritating. :p

Hope you have a super duper Thursday!!

[Seosaid]

Great training!

I'm with you and Hib... I misread so often that sometimes I even do the wrong exercise :D

[Hibiscus09]

Great training!

I'm with you and Hib... I misread so often that sometimes I even do the wrong exercise :D

Ha,ha -- I've done the wrong bodypart!! :p

Morning, joc!! :)

[Miranda]

:)

[jocularric]

Well my work week is over and time to up date the tellings of my quest.


Very nice!! I've misread my log before also and it's slightly irritating.

Hope you have a super duper Thursday!!
Gramercy Milady Hibby. My Thursday 'twas wondrous well. I didst do nay not a thing! :D


Great training!

I'm with you and Hib... I misread so often that sometimes I even do the wrong exercise

Ha,ha -- I've done the wrong bodypart!!

Morning, joc!!
Forsooth Miladies thou didst at least do a thing. This knave be daft and hath left out a wielding.


:)
Zounds! Oh Queen you have given this knave your smile. This be a great blessing indeed.

[jocularric]

Goal=Weights @ 75% of 1RM with @ least 6 reps

Workout A
Tri-set
Deads
10 @ 135, 6 @ 305, and 10 @ 305 (4 over required on second set)
SLDL
10 @ 135, 6 @ 305, and 10 @ 305 (4 over required on second set)
Donkey Calf Raises
5 x 20 @ 240

Tri-set
Power Cleans (5 reps total over required)
8 @ 135, 9 @135
Standing Calf Raises
2 x 20 @ 720
Hise Shrugs on Standing Calf Machine
2 x 20 @ 720

Workout B
Rotator Cuff Warm-up
Inner/Outer Lateral Cable Rotations
3 x 20 @ 30
Cuban Rotations/Empty the Can
3 x 20 @ 10

Pull-ups (Negatives)
6 @ bw, 6 @ bw+25, 6 @ bw+45

Superset
Rows/Kelso Shrugs (2 reps over required)
8 @ 225, 6 @ 225

Superset
T-Bar Rows/Kelso Shrugs (8 reps over required)
2 x 10 @ 120

Superset
Wide Grip Pull Downs (8 reps over required)
2 x 10 @ 160
Wide Grip Pull Downs Shrugs
2 x 20 @ 160

Close Grip Pull Downs (5 reps over required)
9 @ 170, 8 @ 170
Close Grip Pull Downs Shrugs
2 x 20 @ 170

Tri-set
Dunn Lat Pulls (I was supposed to go up to 120 but the 120 & 130 plates were stuck together)
2 x 10 @ 110
Face Pulls (8 reps over required)
2 x 10 @ 150
Full Lat Extensions (8 reps over required)
10 @ 50, 8 @ 50

Rear Lateral Raises (Added this in for kicks and grins)
2 x 10 @ 25

Workout C
Superset
Curls
2 x 10 @ 40, 2 x 6 @ 80
Reverse Curls
2 x 10 @ 40, 2 x 10 @ 80

Incline Curls
2 x 10 @ 27.5

Concentration Curls
2 x 10 @ 27.5

[jocularric]

Week 5 (Exercise requirements at least 5 Reps @ 80% of 1RM)
Superset
Front Squats
2 x 10 @ 135, 8 @ 230, 6 @ 230 (4 bonus reps)
Donkey Calf Raises
2 @ 20 @ 240, 20 @ 260, 21 @ 260

Quad-set
Squats
2 x 10 @ 275 (10 bonus reps)
Hise Shrugs
2 x 20 @ 275
Standing Calf Raises/Machine Hise Shrugs
2 x 20 @ 720

Superset
Lunges
2 x 10 @ 70
Sissy Squats
2 x 10 @ 35

Superset
Jump Squats
2 x 10 @ 45
Leg Raises
2 x 20

After thoughts: Squat day is my easiest day. I kept my form good even though I felt my hams and glutes coming in to play more. I was able to get a better ROM on my Hise shrugs with the bar across my shoulders. So far I am really liking this routine. I like all the exercises I'm doing and feel I'm going to be able to set some new PB in three weeks.

[Daimozz]

great work outs! keep up the good work!

[jocularric]

Thanks Daimozz and thanks for visiting my realm.

[GSCampbell]

Ahhh it is indeed a fine realm at that! Great work there.

[BigBT]

Excellent workouts. Great numbers on the deads. Way to push past the 300 envelope!

[jocularric]

Thanks Scott and Brian--I'm shooting for 410 raw on the deads. Three more weeks and we'll see.

[SeaSiren]

Ahoy jocularric!

Nice w/o :)

[cheri]

You are doing so great! Keep up the good work and post often.. you are an inspiration to so many people here!

cheri :)

[chrisbute]

Thought I'd pop in and say Hi. I see you spouting old English verse to the ladies of this forum. Shakespeare would be proud!

[Tifflex]

Hi Ric, how are you? I am curious about your jump squats. How do you perform them with weights? Do you have a link? Thanks!

[jocularric]

Ahoy jocularric!

Nice w/o :)
(Note: The following is best read aloud in a deep, throaty voice. For more information please visit How to Talk like a Pirate (http://loadingreadyrun.com/videos/view/49/How+to+Talk+like+a+Pirate).)

Yahharhar! It be the SeaSiren herself a visitin' this salty sea dog. Arr, it be a day of steady winds and sweet trade indeed. An' what canst this Gentlemen o' fortune do for thee my sweet lass?

[jocularric]

You are doing so great! Keep up the good work and post often.. you are an inspiration to so many people here!
Milady Cheri, gramercy thou art most kind and verily thou art lavish in thy praise. I be but a daft gaffer and a knave.


Thought I'd pop in and say Hi. I see you spouting old English verse to the ladies of this forum. Shakespeare would be proud!
Good Sir Knight, gramercy and welcome to tellings of me quest. Prithee, say on, what be the appellation by which thou wouldst be known? The King's English, 'tis nay not a bit of fun? I doth find it most fitting with our dungeon work.


Hi Ric, how are you? I am curious about your jump squats. How do you perform them with weights? Do you have a link? Thanks!
Good day Milady Tiffany--a warm welcome to thee. Me traps doth pain me most wondrous well. Aye, a most certain case of D.O.M.S. Jump squats be sweet bit of wielding indeed. I doth find it be a most excellent conceit to wield dumbbells whenst hefting iron with squats a jumping.

Here be thee a link: Jump Squats (http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Jump+Squat&table=exercises&ID=145)

[mom24boys]

LOL lots of merriment abounding in this realm sir Joc :D (hey that wasnt so bad was it? I may yet get the hang of jocspeak :p
HappY HuMp Day

[jocularric]

LOL lots of merriment abounding in this realm sir Joc :D (hey that wasnt so bad was it? I may yet get the hang of jocspeak :p
HappY HuMp Day
Thou hast done wondrous well Milady Lisa. Gramercy and God give you good this day as well.

[chrisbute]

Good Sir Knight, gramercy and welcome to tellings of me quest. Prithee, say on, what be the appellation by which thou wouldst be known? The King's English, 'tis nay not a bit of fun? I doth find it most fitting with our dungeon work.




Hmmm....... We named my youngest after a well known knight "Tristan". I have tried to read the entire "Cantebury Tales" but did not complete that quest. You give me a name of your choosing good sir!

[jocularric]

Tuesday 8 May 2007 Cardio --HIIT
Recumbent Bike 35 min AvHR 134 MxHR 167 Calories 217

Wednesday 9 May 2007 -- Bench Day
Week 5 goal--5 reps @ 80% of 1RM

Workout A
Warm-up
Rotator Cuff Warm-up
Inner/Outer Lateral Rotations
3 x 20 @ 30
Empty the Can (Normally I do 3 sets but I felt warmed up)
20 @ 12.5, 12.5

(Time was short so I skipped the cable flies and went directly to the bench movements)

Superset
Incline Close Grip Bench Press (10 reps more than requirement)
10 @ 95, 95, 155, and 155
Incline Shoulder Shrugs[/b] + 8 Total Reps
20 @ 95, 95, 145, 145, 95, 95
Finished w/two sets of 10 Half Reps followed by 10 Full Reps-no break
10 @ 95, 95

Bench Press/Bench Shrugs (My mind wasn't in the game on the second set--focused made it on another attempt.)
5 @ 200, 3 @ 200, 5 @ 200
Finished w/two sets of 10 Half Reps followed by 10 Full Reps-no break
10 @ 135, 135

Workout B
Superset
Standing Shoulder Press (4 reps more than requirement)
10 @ 75, 75, 6 @ 145, 8 @ 145
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
10 @ 85, 85
Overhead Shrugs
20 @ 75, 75, 10 @ 145, 20 @ 145, 145, 85, 85

Upright Rows (10 reps more than requirement)
10 @ 120, 120, 65, 65

Lateral Raises
10 @ 30, 30

Arnold Presses
10 @ 45, 45

Smith Machine Incline Shoulder Shrugs (I'm switching to the Smith on these because of leverage and safety)
20 @ 230, 250, 270, 310

Superset
Close Grip Bench Press
10 @ 165, 165
Bench Shrugs
20 @ 165, 165

Cable Flies High, Med, Low
10 @ 40, 40

Dips Four reps more on first set than required.
10 @ 25, 5 @ 25

Triceps Push Downs
10 @ 200, 200

Underhand Triceps Push Downs
10 @ 160, 160

Overhead Triceps Extensions
10 @ 140, 140

Clap Push ups
10, 10

After thoughts: Wow, I'm really feeling the workout this week. This program often leaves me sore and feeling D.O.M.S until a day before or two when I'm scheduled to hit the muscles again. At times I've had a hard time sleeping because I'm so sore. This week it's even more intense. Right now I'm glad I cut back on the cardio. I'm doing a little for active recovery. I skipped the Dirty Thirties this week as my triceps were pretty fried by the time my W/O near it's end.

[Miranda]

This program often leaves me sore and feeling D.O.M.S until a day before or two when I'm scheduled to hit the muscles again. At times I've had a hard time sleeping because I so sore.

The Queen desire pain, ay, for 't maketh thee the strongest knave o Bitchistan indeed.

[jocularric]

The Queen desire pain, ay, for 't maketh thee the strongest knave o Bitchistan indeed.
For you my Queen and the quest of strength wilt a many morrow I yet suffer in the dungeon.

[BigBT]

Nice looking week of lifting. A couple of observations:

Incline CGBP??? Ouch. Nothing I've ever seen, but something I must try.
Way to regain focus for the third set on bench.
And ten reps more than requirement??? I think you are sandbagging us on your 1RM. You are obviously much stronger than the calculations indicate or you are making serious gains.

Excellent work.

[ChocoChick]

Hi Rick! How's your weekend going?

[SeaSiren]

(Note: The following is best read aloud in a deep, throaty voice. For more information please visit How to Talk like a Pirate (http://loadingreadyrun.com/videos/view/49/How+to+Talk+like+a+Pirate).)

Yahharhar! It be the SeaSiren herself a visitin' this salty sea dog. Arr, it be a day of steady winds and sweet trade indeed. An' what canst this Gentlemen o' fortune do for thee my sweet lass?

Love the link :) Have a wonderful weekend.

[jocularric]

Nice looking week of lifting. A couple of observations:

Incline CGBP??? Ouch. Nothing I've ever seen, but something I must try.
Way to regain focus for the third set on bench.
And ten reps more than requirement??? I think you are sandbagging us on your 1RM. You are obviously much stronger than the calculations indicate or you are making serious gains.

Excellent work.
You mean there is another way to do Incline BP? j/k Thanks! Honestly this routine has me lifting more than I've done before. It's a whole new world. I think it's a combination of being stronger than I thought I was and making some good gains. I learning how to better focus and draw up extra power and strength. Each workout surprises me. I look at the weight and honestly I question, "how am I going to lift that?" I get under the bar and sometimes, sometimes I'm quietly and happily impressed with how light it feels. I'm still learning I have to keep the faith and trust in the program. I do feel it after the workouts though. I'm sorer longer and that soreness is more intense. Three more weeks to go. :D


Hi Rick! How's your weekend going?
LOL It's your weekend. It's my Thursday--two more days before my weekend. But it's going good Elise. Thanks for coming by. ;)


Love the link Have a wonderful weekend.
Hi Denise! That was a bit of fun wasn't it? Thanks! But you'll have a wonderful weekend for me. Arrgh! Me shore leave not be happenin' 'til two days hence.

[user464444132bbg]

Wanted to pop in and say hi! Your workouts are smokin', Joc! Great training you got going there!

[Daimozz]

nice super sets.......looking pretty intense man!

[ChocoChick]

TGIF, Rick. That is a ton of volume!

[Seosaid]

Hiya Mr!!

Hope you had a great weekend!

[jspirate]

Week 5 (Exercise requirements at least 5 Reps @ 80% of 1RM)
Superset
Front Squats
2 x 10 @ 135, 8 @ 230, 6 @ 230 (4 bonus reps)
Donkey Calf Raises
2 @ 20 @ 240, 20 @ 260, 21 @ 260

Quad-set
Squats
2 x 10 @ 275 (10 bonus reps)
Hise Shrugs
2 x 20 @ 275
Standing Calf Raises/Machine Hise Shrugs
2 x 20 @ 720

Superset
Lunges
2 x 10 @ 70
Sissy Squats
2 x 10 @ 35

Superset
Jump Squats
2 x 10 @ 45
Leg Raises
2 x 20

After thoughts: Squat day is my easiest day. I kept my form good even though I felt my hams and glutes coming in to play more. I was able to get a better ROM on my Hise shrugs with the bar across my shoulders. So far I am really liking this routine. I like all the exercises I'm doing and feel I'm going to be able to set some new PB in three weeks.


Solid looking workout there Joc. You are doing great. Your workouts seem so sensible to me... it really makes me want to get through my recovery. Alas, I must seek more patience!

[Izzy04]

Hello Joc!

Read your journal yesterday and I have to admit I'm impressed by your training volume! You have impressive numbers...

Have a great day!

[Athena]

Everything's looking good, Ric! Keep up the work. It's good to hear that you like the workout and the routine...but remember also that we have to do the exercises we don't like as well in order to keep growing.

sorry, yeah, like i'm some f$#%ing expert, huh?

Okay, skip that last part about doing what you don't like...JUST KEEP IT UP!!

:D

[jocularric]

Wanted to pop in and say hi! Your workouts are smokin', Joc! Great training you got going there!
Milady Debbie I doth thank thee and welcome to tellings of me quest. Thy words maketh me to grin as a young school boy.


nice super sets.......looking pretty intense man!
Good Sir Andy thy praise 'tis most welcome!


TGIF, Rick. That is a ton of volume!
Sweet Lady Elise doth this be praise or doth thou chide this knave. Be it either my chocolate treat, thy words be sweet. Thou doth speak words of wisdom. And Milady 'tis of value as thou art sweet.

Mayhaps 'tis this knaves own mind which doth convict his daft soul. This knave doth tell himself, "Less is more, less is more!" But he doth nay not listen. Afeared he doth plug his ears and doth run away. Mayhaps, as soon as this eight weeks be over he'll cut down or be cut asunder.

Methinks he be a high-volume tosspot.

Prithee and hearken ye friends, when a fortnight be upon us remind this knave 'tis time to wield with less. If this nay not be done I be afeared this gaffer will wot not nay to do--There, mayhaps, be ne'er more exercises left to switch to to further promote growth in this quest.


Hiya Mr!!

Hope you had a great weekend!
Milady Josie 'twas a wondrous weekend--save it be that I must toil for me bread and drink on these said sad days.


Solid looking workout there Joc. You are doing great. Your workouts seem so sensible to me... it really makes me want to get through my recovery. Alas, I must seek more patience!
I be thankin' me hearty. But I be a scurvy dog ifin Lady Elise nay be right. I be afeared 'tis too much volume. But ye me hearty, ye'll be sailin' the high seas soon.


Read your journal yesterday and I have to admit I'm impressed by your training volume! You have impressive numbers...
What sweet surprise doth befall the tellings of my quest? 'Tis the fine young wench Izzy that doth grace me realm. Gramercy Milady Izzy! But this volume must be cut asunder in a fortnight.


Everything's looking good, Ric! Keep up the work. It's good to hear that you like the workout and the routine...but remember also that we have to do the exercises we don't like as well in order to keep growing.

sorry, yeah, like i'm some f$#%ing expert, huh?

Okay, skip that last part about doing what you don't like...JUST KEEP IT UP!!

:D
My dear Athena thou art a goddess. Thou doth know more than this daft knave--certes O goddess. Me affliction doth not lay in not liking the wielding of iron and steel but in the liking. 'Tis nay not wise to do all manner and types of wielding in one routine. This doth leave few places to turn for additional growth. This knave must repent and cast of his foolish evil ways.

[ChocoChick]

Hi Rick. So is this Sunday? How have you spent your weekend?

[jocularric]

Hi Rick. So is this Sunday? How have you spent your weekend?
Ah sweet Elise of me own time this gaffer dist sleep most of the day and night past save it be some wielding of iron and steel. An' lest ye thinks me a sloth I didst also perform me duties of a good parent. To provide some relief for me good wife I doth prepare breakfast and noon victuals for the four fair and sweet maidens of me loins and fetch them from their houses of learning. We didst spent a pleasant e'ening watching the telling of Heroes. But this be not the Sunday of me weekend. Nay, for this wise gaffer doth enjoy weekend days of three.

How fairest thy new quest Milady?

[ChocoChick]

So you work 4 on, 3 off? And your 3 off are Mon, Tue and Wed?

4 daughters, huh? Busy loins! :D

[Tifflex]

Hiya Ric, thanks again for the useful stretching and jump squat links. I appreciate it!

[jocularric]

Aye Milady, those be the days of my reprieve.

Whither me loins be busy or nay 'tis what the Lord God hath blest me with. An' 'tis my bane thy they be fair and comely but I wouldst nay have it be otherwise. But alas and alack, I must show and play meself an ogre ready to strike asunder or trounce any fool-born miscreant that doth come a calling. 'Tis be one reason I wield iron and steel. Forsooth, to strike fear in the hearts and minds of the fulsome lads 'tis a father's duty. An' verily I doth love the part. :D

[jocularric]

Hiya Ric, thanks again for the useful stretching and jump squat links. I appreciate it!
Milady Tiffany if I have been in service to thee then joy 'tis mine. How fairest thee?

[ScubaDave]

Workouts looking good man - keep it up!

[Seosaid]

Hiya Joc, I want you work schedule....oh wait... I am NOT working for another 6 months, I think I'll keep my schedule after all ;)

[Izzy04]

Hi Joc! So what is your schedule! Wednesday is Saturday, you work night? How can you deal with all of that! I could never manage.

Have a great day!

[jocularric]

OK, I need to get this journal up to date. Tomorrow's Friday and I still haven't logged last Friday's workouts. What a slacker! :p

Goal=Weights @ 80% of 1RM with @ least 5 reps on core exercises; 8 - 12 reps on auxiliary exercises.

Workout A
Tri-set
Deads
10 @ 185, 6 @ 325, and 7 @ 325
SLDL
10 @ 185, 10 @ 325, and 5 @ 325
Donkey Calf Raises
4 x 20 @ 260

Power Cleans
5 @ 145, 7 @ 145, 5 @ 145
Standing Calf Raises
2 x 20 @ 720
Hise Shrugs on Standing Calf Machine
2 x 20 @ 720
One Arm Snatch I just wanted to see how these felt now that I've gained some Strength.
2 x 10 @ 45 (Just the Oly bar)

Workout B
Rotator Cuff Warm-up
Inner/Outer Lateral Cable Rotations
2 x 20 @ 30
Cuban Rotations/Empty the Can
2 x 20 @ 12.5

Pull-ups
5, 5, 6 @ bw+25 (Negatives)

Superset
Rows (My form is starting to be effected by the weight--I really need to focus)
6 @ 240, 6 @ 240
Kelso Shrugs
20 @ 240, 20 @ 240

Superset
T-Bar Rows
2 x 7 @ 135
Kelso Shrugs
20 @ 135, 20 @ 135

Workout C
Superset
Wide Grip Pull Downs
2 x 20 @ 90, 7 @ 170, 10 @ 170
Wide Grip Pull Downs Shrugs
2 x 20 @ 90, 2 x 20 @ 170

Close Grip Pull Downs
2 x 7 @ 180
Close Grip Pull Downs Shrugs
2 x 20 @ 180

Tri-set
Dunn Lat Pulls (The stack was fixed for second set)
12 @ 110, 10 @ 120
Face Pulls
2 x 10 @ 160
Full Lat Extensions
2 x 10 @ 50

Superset
Curls (Form sucked @ 90, Dropped the weight back to 80)
5 @ 90, 6 @ 80
Reverse Curls (Although I seem to be stronger here form sucked @ 90)
10 @ 90, 10 @ 80

Incline Curls
2 x 7 @ 30

Concentration Curls
2 x 10 @ 30

After thoughts: Muscle soreness is becoming more intense with the added weight. And I've had my 1st misses of targeted weight. (Thinks to himself--Hum. . . .Ya think all your volume may have caught up to you? Ya think you may be over training?) I'm glad I only have seven more days of workouts left on this cycle. Then a week off and then a cycle with more reasonable volume.

[jocularric]

Workouts looking good man - keep it up!
Thank you sir, but I'm afraid I'm doing too much. I'll be cutting back in two weeks. Right now I'm just going to try to eat more protein and get better sleep.


Hiya Joc, I want you work schedule....oh wait... I am NOT working for another 6 months, I think I'll keep my schedule after all ;)

Hi Joc! So what is your schedule! Wednesday is Saturday, you work night? How can you deal with all of that! I could never manage.

Have a great day!
Well hello beautiful Josie and beautiful Izzy. :D

Yeah Josie I think I like your schedule better--plus you get to play with Rockwell.

Almost Izzy, I work Thurs, Fri, Sat, and Sun nights. Off Monday, Tues, and Weds. Monday I do a lot of sleeping. The Schedule isn't so bad. I'm old and have no social life. I'm home to cook the girls breakfast, make their lunches, and to see them off to school. I'm home when school lets out and home during the evenings. I get to play stern and strict dad when their dates come calling--Muhahahah. Insert evil grin here. And I'm just a phone call away when they're asleep.

You all have a super day. I'll visit your journals anon. I need to log two more days worth of workouts and get some sleep be for work tonight.

[jocularric]

Week 6--Goal=Weights @ 85% of 1RM with @ least 4 reps on core exercises; 8 - 12 reps on auxiliary exercises.


Superset
Front Squats
2 x 10 @ 135, 4 @ 245, 5 @ 245 (Form started to go on rep 4 of 1st set)
Donkey Calf Raises
2 @ 20 @ 260, 2 x 20 @ 280

Quad-set
Squats
2 x 10 @ 295 (Next week over 300)
Hise Shrugs
2 x 20 @ 295
Standing Calf Raises/Machine Hise Shrugs
2 x 20 @ 720

Superset
Lunges
2 x 10 @ 80
Sissy Squats
2 x 10 @ 40

Superset
Jump Squats
2 x 10 @ 50
Leg Raises
2 x 20

After thoughts: The front squats seemed much harder. I lost my form on rep 4 of the 1st set. The second set I felt every muscle from my ankles to my glutes working.

[ChocoChick]

Those are huge weights on front squats. I think we need to see a pic of your legs. :)

[IdahoViking]

I'm confused, I didn't think donkeys had calves.

[jocularric]

Week 6--Goal=Weights @ 85% of 1RM with @ least 4 reps on core exercises; 8 - 12 reps on auxiliary exercises.

Workout A
(Time was short so I postponed the rotator cuff and cable flies exercises and went directly to and warmed up with the bench movements)

Superset
Incline Close Grip Bench Press (10 reps more than requirement)
2 x 10 @ 115, 2 x 7 @ 165
Incline Shoulder Shrugs[/b] + 8 Total Reps
2 x 20 @ 115, 2 x 20 @ 165, 2 x 20 @ 115
Finished w/two sets of 10 Half Reps followed by 10 Full Reps-no break
2 x 10 @ 115

Workout B
Rotator Cuff
Inner/Outer Cable Rotations
2 x 20 @ 30

Bench Press (Doing these fresh is a lot easier.)
2 x 10 @ 135, 9 @ 210, 7 @ 210
Bench Shrugs
2 x 20 @ 135, 2 x 20 @ 210
Finished w/two sets of 10 Half Reps followed by 10 Full Reps-no break
2 x 10 @ 135

Cable Flies High, Med, Low
10 @ 40, 40

Superset
Standing Shoulder Press (These really felt heavy--feeling them in my tris and forearms)
2 x 4 @ 155
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
2 x 10 @ 95
Overhead Shrugs
2 x 10 @ 155, 2 x 10 @ 95, 20 @ 95

Upright Rows (These are starting to look like High Pulls--I need to watch my form more or lower the weight)
2 x 8 @ 125, 2 x 10 @ 75

Lateral Raises
2 x 10 @ 35

Arnold Presses
10 @ 45, 8 @ 50

Smith Machine Incline Shoulder Shrugs
2 x 20 @ 320

Superset
Close Grip Bench Press
10 @ 175, 175
Bench Shrugs
20 @ 175, 175

Dips
10 @ 25, 10 @ 25

Triceps Push Downs
10 @ 200, 200

Underhand Triceps Push Downs
7 @ 170, 9 @ 170

Overhead Triceps Extensions
2 x 10 @ 150

Dirty Thirties
2 @ 80

Clap Push ups
10, 10

After thoughts: Pain seems deeper this week and more intense. I've never trained at this much weight before and I think the volume is effecting me.

You all have a good day. I need some sleep now.

[Daimozz]

heavy load there........nice weights too........might wanna take it easy......or do some stretches after ur workout......i found that helped my shoulders......don't wanna mess something up and never be able to workout again:|

[jocularric]

Those are huge weights on front squats. I think we need to see a pic of your legs. :)
Milady Elise thou art sweet and beautiful. Thou doth flatter this lowly knave with thy request. But I be afeared thy request hath brought forth the vile daemon Body Dysmorphia. Though me kin folk be avid swimmers this knave doth nay not join them. And hath not for many a year. Me legs be most uncomely--Yea, they large, pale an' covered with hair. 'Tis nay a pleasant sight.

But thy request 'tis a treasured honor.


I'm confused, I didn't think donkeys had calves.
Aye, these be curious donkeys indeed good sir.

[jocularric]

heavy load there........nice weights too........might wanna take it easy......or do some stretches after ur workout......i found that helped my shoulders......don't wanna mess something up and never be able to workout again:|
Thnx Andy!

[Izzy04]

Reading all this at once, I feel tired now!!!! Very impressive weights there. I agree with Elise, heavy front squat :eek: I feel bad thinking you were slacking because I didn't see any wo in here. Sorry, I will never think that again!!!

You're right, your schedule isn't too bad! If you need tricks to turn away guys, my dad had 3 girls and did a fantastic job scaring them off! I'll PM you his number:)

Hope you had a good day sleep!

[Athena]

Me legs be most uncomely--Yea, they large, pale an' covered with hair. 'Tis nay a pleasant sight.




1. Tanning spray.
2. Shave.
3. Digital photo.



:D

[Seosaid]

1. Tanning spray.
2. Shave.
3. Digital photo.



:D

BUMP to this :D

[jocularric]

Reading all this at once, I feel tired now!!!! Very impressive weights there. I agree with Elise, heavy front squat :eek: I feel bad thinking you were slacking because I didn't see any wo in here. Sorry, I will never think that again!!!

You're right, your schedule isn't too bad! If you need tricks to turn away guys, my dad had 3 girls and did a fantastic job scaring them off! I'll PM you his number:)

Hope you had a good day sleep!
Well I was slacking in logging my workouts. :p

Anytime you (or anyone else) perceive me a slacker you may call me on it and hold me for an accounting.

Reps for your dad. Go dads!


1. Tanning spray.
2. Shave.
3. Digital photo.

BUMP to this
LOL Alas Miladies if defeating this daemon which doth plague me 'twas but so easy.

[jmc53]

G'day Ric,
I thought it looked like you needed another chap posting in here to balance all the chick visitors!
Workouts look strong - LONG but strong :)

[SeaSiren]

Wow, that's some serious workouts! :eek:

[jocularric]

G'day Ric,
I thought it looked like you needed another chap posting in here to balance all the chick visitors!
Workouts look strong - LONG but strong :)
Hi ya Mate! Another bloke posting here is fine--the ladies are finer though. I do splits on bench and dead days and spread the workout throughout the day. The next cycle I'm cutting the volume back.


Wow, that's some serious workouts!
Thanks Denise!

[orca]

wow, that was a serious workout. Nice job. How long does it take you?

[jocularric]

LOL Too long for one session. On bench and dead days about 2 1/2 hours. I usually split it up between two or three workouts throughout the day. That enables me to come back and hit the muscles with a greater intensity than what I could with one long session. Besides I get hungry.

[orca]

LOL Too long for one session. On bench and dead days about 2 1/2 hours. I usually split it up between two or three workouts throughout the day. That enables me to come back and hit the muscles with a greater intensity than what I could with one long session. Besides I get hungry.

where did you come up with that routine..that's some intense stuff. Props to you!

[Izzy04]

Good Morning Joc!

It's Friday yeah!!!! ( for me at least)

On my first date, my dad told my date that if he brought me home 1 sec. late, he would cut his balls off!!! To this day I'm still waititng for him to call back :D

I promise to keep a close watch on you and let you know when you're not posting.

Happy Friday!

[Athena]

Hey, Ric,

I like reading about your workouts. I'm sooooo looking forward myself to doing some rotation work (high volume, etc.) along with rotating my cal's. I'm envious of your long two day workouts, believe it or not!


Keep it up!

[chrisbute]

LOL Too long for one session. On bench and dead days about 2 1/2 hours. I usually split it up between two or three workouts throughout the day. That enables me to come back and hit the muscles with a greater intensity than what I could with one long session. Besides I get hungry.

I know what a 2 hour lifting workout is. It is tough, but for me time just flies by. I'm not sure if this is true with you or not. I think it has something to do with me having very short rest intervals.

Have a great weekend!!

[user464444132bbg]

Week 6--Goal=Weights @ 85% of 1RM with @ least 4 reps on core exercises; 8 - 12 reps on auxiliary exercises.

Workout A
(Time was short so I postponed the rotator cuff and cable flies exercises and went directly to and warmed up with the bench movements)

Superset
Incline Close Grip Bench Press (10 reps more than requirement)
2 x 10 @ 115, 2 x 7 @ 165
Incline Shoulder Shrugs[/b] + 8 Total Reps
2 x 20 @ 115, 2 x 20 @ 165, 2 x 20 @ 115
Finished w/two sets of 10 Half Reps followed by 10 Full Reps-no break
2 x 10 @ 115

Workout B
Rotator Cuff
Inner/Outer Cable Rotations
2 x 20 @ 30

Bench Press (Doing these fresh is a lot easier.)
2 x 10 @ 135, 9 @ 210, 7 @ 210
Bench Shrugs
2 x 20 @ 135, 2 x 20 @ 210
Finished w/two sets of 10 Half Reps followed by 10 Full Reps-no break
2 x 10 @ 135

Cable Flies High, Med, Low
10 @ 40, 40

Superset
Standing Shoulder Press (These really felt heavy--feeling them in my tris and forearms)
2 x 4 @ 155
Finished w/two sets of Half Reps each followed by set of Full Reps-no break
2 x 10 @ 95
Overhead Shrugs
2 x 10 @ 155, 2 x 10 @ 95, 20 @ 95

Upright Rows (These are starting to look like High Pulls--I need to watch my form more or lower the weight)
2 x 8 @ 125, 2 x 10 @ 75

Lateral Raises
2 x 10 @ 35

Arnold Presses
10 @ 45, 8 @ 50

Smith Machine Incline Shoulder Shrugs
2 x 20 @ 320

Superset
Close Grip Bench Press
10 @ 175, 175
Bench Shrugs
20 @ 175, 175

Dips
10 @ 25, 10 @ 25

Triceps Push Downs
10 @ 200, 200

Underhand Triceps Push Downs
7 @ 170, 9 @ 170

Overhead Triceps Extensions
2 x 10 @ 150

Dirty Thirties
2 @ 80

Clap Push ups
10, 10

After thoughts: Pain seems deeper this week and more intense. I've never trained at this much weight before and I think the volume is effecting me.

You all have a good day. I need some sleep now.

Damn, you did all this in one workout session? :eek: I bet the pain was deeper and more intense! Wow, I'm blown away by this. You will definitely need that break soon!

Can I ask what is a "dirty thirties"? Sounds like fun! LOL!

[kimsquit]

Holy Guacamole!

how were your joints feeling after all that?

[V-240]

YEEGADZ!! :eek:

I think if I tried all of that in one workout, I'd be in bed the rest of the week..

[jocularric]

where did you come up with that routine..that's some intense stuff. Props to you!
Thanks Kevin. I adapted the Basic Power Cycle (http://www.exrx.net/WeightTraining/PowerliftingPrograms.html) found on www.exrx.net (http://www.exrx.net/Exercise.html).


On my first date, my dad told my date that if he brought me home 1 sec. late, he would cut his balls off!!! To this day I'm still waititng for him to call back

I promise to keep a close watch on you and let you know when you're not posting.
LOL Izzy, I love your dad's way of thinking. I feel sorry for you date though.

Thanks for being willing to hold me accountable. Workout update I'm postponing Friday's workout until Saturday--Second job and DOMS.


I like reading about your workouts. I'm sooooo looking forward myself to doing some rotation work (high volume, etc.) along with rotating my cal's. I'm envious of your long two day workouts, believe it or not!
Thanks Buffy! LOL Right now I'm sooooo looking forward to doing some low volume work--keeping the volume low that in and of it's self is going to be a workout in will.

I love the new avatar. Can I get an 8 x 10 autographed? ;)


I know what a 2 hour lifting workout is. It is tough, but for me time just flies by. I'm not sure if this is true with you or not. I think it has something to do with me having very short rest intervals.
I agree Chris. On good days it's easy to get caught up in the fun and high of lifting. I watch the clock and try not to let time get away from me. Two or three shorter sessions in one day are really more productive for me than one long one.


Damn, you did all this in one workout session? I bet the pain was deeper and more intense! Wow, I'm blown away by this. You will definitely need that break soon!
Debbie I split it up. I did my Incline CG Bench Presses in a separate workout. :D I was going to do a second split when I finished up shoulders. I went home and had my post workout shake. Then I remembered, I DIDN'T need to take daughter #3 to school early. So I went back to the gym and finished triceps. Since the time was so close I didn't count it as three workouts, just two.

Can I ask what is a "dirty thirties"? Sounds like fun! LOL!
Wanna get dirty? I mean down and dirty? ;) Give these (http://forum.bodybuilding.com/showpost.php?p=38854441&postcount=140) a try.


Holy Guacamole!

how were your joints feeling after all that?
:D Hiya Chris. Honestly, I didn't sleep well at all the first 24 hrs. My arms and shoulders hurt so bad. It not so much the joints or the muscle that seem to ache but the connective tissues. Around the areas of the origin and insertion points if that make any sense. I resisted taking any pain medication because I've heard it interferes with muscle growth--I wonder which is worse the pain meds or the lack of sleep. Anyway DOMS are just about gone--time for another workout! :D


YEEGADZ!!

I think if I tried all of that in one workout, I'd be in bed the rest of the week..
LOL Bed didn't help Scott--every time I moved I hurt. If I didn't move it was just aches.

Miladies and milords thy visit to this humble knave's tellings hast lifted his soul indeed. Mayest thou each have journeys abundantly filled with joy and peace this weekend. Godspeed in thy own quests!

[Hibiscus09]

Morning, sweetie! Hope you have a great weekend!

Awesome workout!

Don't shave your legs unless you're doing a contest.


I'm old and have no social life.

LOL -- I can relate!


I'm home to cook the girls breakfast, make their lunches, and to see them off to school. I'm home when school lets out and home during the evenings.

Awwww!


I get to play stern and strict dad when their dates come calling--Muhahahah. Insert evil grin here.

Good luck with that one!! :D

Happy Saturday!!

[jocularric]

Awesome workout!

Don't shave your legs unless you're doing a contest.
LOL Thanks Diane. I think I'd have to get some coaching from my daughters first.

[Daimozz]

i kinda thought those kinda training sessions were called over training....... or is that like a kinda advanced training stuff? cause i am sure if i attempted it id be over training myself?

[V-240]

Kind Sir, wouldst thou be an enthusiast of the tellings of "The 4400"? I have heard tell of new tellings soon.

Hey, I'm trying to talk the talk here. I don't know how you do it! :)

[jocularric]

i kinda thought those kinda training sessions were called over training....... or is that like a kinda advanced training stuff? cause i am sure if i attempted it id be over training myself?
Andy I think at the volume I'm doing right now and the problems I having sleeping it could very easily be over training--or very close to it. But I'm still making progress and I only have two weeks left. I think I can make it. I'm going to give it one heck of a try.

The use of split training workouts (http://www.bodybuilding.com/fun/animalpak4.htm) is an advanced technique. I based mine on a basic power lifting (http://www.exrx.net/WeightTraining/PowerliftingPrograms.html) cycle. Other than the soreness I'm really liking what it's doing for me. Right now I need to focus on getting my protein and my sleep in.


Kind Sir, wouldst thou be an enthusiast of the tellings of "The 4400"? I have heard tell of new tellings soon.
Good Sir, what be this 4400 that thou doth speak of? Until thou didst speak such words I knew nay not of any 4400. But whence I didst Google such tellings, thou Sir hast gained me thoughts indeed. It appeareth unto me to be a most excellent conceit. Me seer stone soon be getting yet another peeping.

[V-240]

Forsooth, it be a most excellent telling of stories of the fiction of science! I am rather surprised you have not previously heard tell of such wondrous tales. It can be most enjoyed soon on the copper contrivance knownst to most as USA Channel.

It hast been a most wondrous fiction of science hence for 3 years or so. I, who have missed most of Heroes and such things, have thoroughly enjoyed these tales nonetheless.

[Izzy04]

LOL Bed didn't help Scott--every time I moved I hurt. If I didn't move it was just aches.


Good Morning Joc!

LOL I can just picture you in bed not moving and in pain! The Doms must have really been bad. I would have taken the pain meds if I had been in your shoes. You produce growth hormones when you sleep so you need your ZZZs more than anything. Plus when you're tired you increase you chances of getting hurt. For DOMs have you ever tried epson salt bath. It's the absolute best to cure DOMs IMO.

At the end of the day, that was a great wo and I can see why you're in pain.

Have a great day!

[jocularric]

I never think of things like that when I need it. :p Thanks Izzy. I'd probably fall a sleep and then wake up in a bath of cold water.

[user464444132bbg]

Morning Joc! Hope you're having a great weekend! :)

[jocularric]

And a good evening to you Debbie. Busy weekend. I ended up putting with 16 hrs of work on Friday and 17 hrs on Saturday. I missed my planned workout Friday and my plan to hit it Saturday. :( Sunday I only had 10 hrs of work and sleep. :) So tomorrow I get to play catch up--instead of just a squat day I get to do day of the deads as well. It's going to be a full body workout--should be fun. We'll see how sore I am from it. The nice thing is that I'm pretty much over any DOMS right now and week seven's workouts are only three reps per exercise. They will be intense but short.

Monday's Plan:
After work do Week 6's Day of the Dead workout A:
Deads, SLDL, Donkey Calf Raises, Standing Calf Raises, and Power Cleans. If I'm feeling good maybe and the Pull-ups and or Rows.

Sleep
Work
After work Week 6's Day of the Dead workout B:
Pull-ups and Rows if I did didn't do them in the morning. Lat Pull downs, Dunn Lat Pulls, Face Pulls, and Full Lat Extensions.

Nap
Week 6's Day of the Dead workout C and Week 7's Give a Squat :
Front Squats, Donkey Calf Raises, Squats, Hise Shrugs, Standing Calf Raises, Hise Shrugs, Walking Lunges, Sissy Squats, Jump Squats, Captain's Chair Leg Raises, Curls, Reverse Curls, Incline Curls, and Concentration Curls.

Sleep--HA, if possible. Maybe a warm Epsom salt bath to help here. Well, that's the plan. :D

[IdahoViking]

Someday, with any luck, I'll be able to train close to those levels.

Are you seeing any progress yet?

[SeaSiren]

Good morning! Hope you got some sleep (and didn't wake up in a cold bath) :D

[user464444132bbg]

Sorry you had to work most of the weekend, that sucks. Have a great workout!

[jocularric]

Someday, with any luck, I'll be able to train close to those levels.
Cool. Tedd, I look forward to reading your progress.


Are you seeing any progress yet?
I'm supposed to wait until the eight weeks is over--but I cheated. I did measure my arms and they're bigger. I also know my strength has gone up but here I don't know how much. We'll see in two weeks.


Good morning! Hope you got some sleep (and didn't wake up in a cold bath)
I got about an hour, maybe two before I couldn't take it any more (not working out) and went to the gym. . . .Then work, then back to the gym. I'm getting ready to sleep now. I copped out on the bath and just took a hot shower--that felt good.


Sorry you had to work most of the weekend, that sucks. Have a great workout!
LOL Debbie I always work weekends. Nights and weekends--that's my schedule. It just sucked that there was so much of it. :(

The workout was great. I just did the Day of the Dead workout. With working today I though I would be pushing it to try to get in a third workout. I'm saving my Give a Squat day for Wednesday. At this point I'm not scheduled to work at all. That would be a much better day to do some wielding. I'll post the Day of the Dead later--I need to get some sleep now. :D

[ChocoChick]

LOL Too long for one session. On bench and dead days about 2 1/2 hours. I usually split it up between two or three workouts throughout the day. That enables me to come back and hit the muscles with a greater intensity than what I could with one long session. Besides I get hungry.

:eek:

That is a long workout!!

[IronIc]

Wow, Joc, those are some intense workouts! I am exhausted just reading 'em! :eek:

~I

[jocularric]

Week 6--Day of the Dead--Goal=Weights @ 85% of 1RM with @ least 4 reps on core exercises; 8 - 12 reps on auxiliary exercises.

Workout A
SLDL
10 @ 135, 10 @ 225, 2 x 5 @ 345
Deads
5 @ 345, and 4 @ 345
Donkey Calf Raises
2 x 20 @ 260, 3 x 20 @280

Power Cleans
2 x 5 @ 155
Standing Calf Raises
2 x 20 @ 720
Hise Shrugs on Standing Calf Machine
2 x 20 @ 720

Workout B
Pull-ups
5, 5, 2 x 5 @ bw+45 (Negatives)

Superset
Rows 4 @ 255, 4 @ 255
Kelso Shrugs
4 @ 255, 4 @ 255

Superset
T-Bar Rows
2 x 7 @ 150
Kelso Shrugs
2 x 7 @ 150

Someone was on the cables I was wanting to use at this time so my order got mixed up a little.

Face Pulls
2 x 10 @ 170

Superset
Curls
5 @ 90, 4 @ 90
Reverse Curls
5 @ 90, 5 @ 90

Superset
Wide Grip Pull Downs
2 x 5 @ 180
Wide Grip Pull Downs Shrugs
2 x 20 @ 180

Close Grip Pull Downs
2 x 5 @ 190
Close Grip Pull Downs Shrugs
10 @ 190, 20 @ 190

Dunn Lat Pulls
2 x 10 @ 130
Full Lat Extensions
2 x 10 @ 50

Incline Curls
2 x 5 @ 35

Concentration Curls
2 x 5 @ 35

After thoughts: While I felt reasonably strong enough on the exercises, I didn't have the drive to push out for extra reps in most cases--too tired from work. I hate it when life interferes with my workouts. :p I'm pleased that my grip is keeping with my lifts this time.

[Izzy04]

Good Morning Joc!

First I have to say that I love your wo names :) They make me smile!!!

Second congrats on your arm measurments, that's fantastic news.

Great WO, no wonder you're getting stronger!

Keep it up!

[jocularric]

Week 7--Goal=Weights @ 90% of 1RM with @ least 3 reps on core exercises; 8 - 12 reps on auxiliary exercises.

Superset
Front Squats
10 @ 135, 3 @ 260, 3 @ 260 (At the bottom I have tendency to come forward)
Donkey Calf Raises
3 x 20 @ 280

Squats
3 @ 315, 4 @ 315
Hise Shrugs
2 x 20 @ 315

Standing Calf Raises
20 @ 720, 2 x 20 @ 810
Machine Hise Shrugs
20 @ 720, 2 x 20 @ 810

No Lunges, Sissy Squats, Jump Squats today--I went hiking and now have some major blisters on my feet. So I subbed in some leg presses and single leg presses.

Leg Press (Weight of sled not included)
6 @ 360, 6 @ 450
Unilateral Leg Press
10 @ 180, 10 @ 180

Leg Raises
2 x 20

After thoughts: Felt good about the workout. The biggest guy in my gym came up to me after my front squats and said thy looked real nice. When I asked what he thought of my form he cautioned me about pushing through my toes at the bottom. He emphasized focusing on pushing through my heels. The blisters made it too uncomfortable to do lunges and jump squats today so I skipped them. Leg presses and Unilateral Leg Presses may be what I'll use for my next cycle in place of lunges and sissy squats. What else? Oh my traps are already sore. LOL :D I may have a stiff neck tomorrow.

[ChocoChick]

Hey Rick - those last two workouts would do me in for a month or so! I think we need to see some pics! :)

I am in search of a new routine so if you have any ideas, please pop 'round to my journal. :)

[Daimozz]

dear sir joc,
we have noticed thy incredible stamina and strength of thine workouts and endeavor for thy to post us ur most noblest pics so we can see the trueth results of thy sweat and glory......

[GSCampbell]

I've stopped commenting on your workouts - I can't do what you do.

'Nuff said! :D

[Izzy04]

Nice Leg wo Joc!

You had blisters and you still went to the gym??? I would have stayed home.

I'm impressed by your front squat numbers, I agree with CG, we want pics ;)

Happy Hump Day

[orca]

Very nice leg workout!!! That would have killed me.

[GSCampbell]

I agree with CG, we want pics ;)

You gals always want pics! :D

[jocularric]

OK, will a video do? I just posted a clip of me in my BodySpace (http://bodyspace.bodybuilding.com/jocularric/more.php?section=videos&type=you&i=9035#9035) doing front squats. Nothing special.

[SeaSiren]

OK, will a video do? I just posted a clip of me in my BodySpace (http://bodyspace.bodybuilding.com/jocularric/more.php?section=videos&type=you&i=9035#9035) doing front squats. Nothing special.

Nice! You made that look easy :)

[IronIc]

Very nice video. You do make it look easy! :p


~I

[mom24boys]

damn, great job on the squat video. :) Happy Hump day