Mongo Returns! GSC's 2008 Journal

[GSCampbell]

Hi gang,

Well, it took me the first three months of 2007 to get my proverbial head out of my arse and get serious (or as serious as I get :D ) about going back to the gym and about posting my journal again.

I won't go into gruesome detail but those who know me (you know who you are) know that the end of 2006 and beginning of 2007 have been fairly trying times for old Mongo. Between a heart attack last June (I am just at the point of being able to say that) and losing my job in August, a decided lack of motivation and some pesky shoulder pain, I have found it pretty hard to train consistently and even harder to keep a journal. Well all that ends today! :)

I started back today after basically 3 weeks away from the gym and I am starting up a spanky shiny new journal to go along.

The Split: As many of you know, this is the eternal GSC question; what split to do? I was looking for a 4-day split for a variety of reasons not the least of which is that the extra day (over my standard 3-day) will force me to get to the gym. Anyhoo, the split I chose is a Chad Waterbury split "Big Boy Basics." I would post a link but my employer blocks T-Nation for some reason. I imagine Chocolate Girl has a link as she is well versed in Waterbury (and is a smokin' hottie!) So if I can impose on you for a link young lady I would appreciate it. If not, I'll add it later when I am home.

So here goes:

Workout Details:

All lifts are 8x3 with 60-second rest between sets.

Flat Barbell Bench Press
225 x 3/3/3/3/3/3/3/3
Observations: Good starting weight as I was unsure where to go. Spent extra time on the warm-up and had no shoulder pain throughout. I will bump the weight by about 5-10 lbs for next time.

Seated Cable Row (Identical grip to BP)
180 x 3/3/3/3/3/3/3/3
Observations: I have typically not done seated rows with this hand position but they were comfortable - took me a few sets to find a weight with which I was comfortable but went from there.

Pulldown (18" supinated grip)
160 x 3/3/3/3/3/3/3/3
Observations: The program calls for pull-ups or pulldowns depending on strength level. I opted for pulldowns because I know I can't do pull-ups for crap and because I know they hurt my shoulder.

DB Shoulder Press (18" supinated grip)
60's x 3/3/3/3/3/3/3/3
Observations: This was the test. My shoulder has felt much better lately thanks to rest and a switch in my cholesterol medication (Lovastatin was causing me a lot of muscle pain.) These went well although I may have started a bit high in weight. The last set was a shaky challenge. I will probably leave the weight as is for next week.

Total Time with Weights: 50 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout of what I would call medium intensity.

iPod Highlights (because you demanded them!): Bed & Breakfast Man by Madness, Back on the Chain Gang by the Pretenders, Mad About You by Sting, You're My Best Friend by Queen, Baby Girl from Sugarland, and Can't Get There from Here by R.E.M.

That's all for today folks. I make no promises about my activity level in the forum but I am going to try. You'll note this thread is conspicuously lacking in diet but then again so am I. :D

GSC

[ChocoChick]

As requested, GSC. (Good to see you back here.) http://www.t-nation.com/findArticle.do?article=284big2

[GSCampbell]

Thanks! I knew I could count on you. :D

[justtryn]

Damn, GSC! It's good to see you back here! We won't let you be a stranger this time... we'll send Joe over to kick your behind! :D

[GSCampbell]

Thanks JT! I will do my best to keep up. Your pics look great by the way!

[eddied27]

to get my proverbial head out of my arse and get serious......Between a heart attack last June and losing my job in August.....

Hey GSC!! Welcome back!!

Quite the trying trip you've been on. Good to see you coming out on the other side.....back and soon to be, if not already, better than ever.

You're to be commended for having to go through all of the above and coming back so soon.....let alone at all! There are not too many that are able to do what you're doing GSC! :D

Take care......Ed

[Hibiscus09]

Yay -- I'm so glad to see you back!!! :D

[GSCampbell]

Thanks Ed - Good to be back.

Hibby - that picture makes it all worthwhile! :)

[joed]

What, YOU'RE back? Your ears must've been itching because I've been talking about you.

[GSCampbell]

What, YOU'RE back?

Don't make me come up there!

And where you been talkin' about me???

[kimsquit]

Welcome back, Scott!

[BigBT]

I missed you the first time around, but welcome back. That's a good workout today. I look forward to reading your progress. Best of luck.

[GSCampbell]

I missed you the first time around, but welcome back. That's a good workout today. I look forward to reading your progress. Best of luck.

Thanks much!

[GSCampbell]

Welcome back GSC - looking foward to your return and please please please stay healthy!

Nice looking work-outs by the way.

Thanks and thanks. :D

[jtroster]

Welcome back GSC. I missed your iPod highlights.

[GSCampbell]

Welcome back GSC. I missed your iPod highlights.

Thanks Joel - they seem to be my trademark so I'll keep them. :D

Details from today (I thought I was gonna puke a couple of times during this one but managed not to.)

Workout Details:

All lifts are 3x8 with eith 90- or 60-second rest between sets.

Barbell Squat (90 sec.)
225 x 8/8/8
Observations: Maybe a little ambitious on the weight but maybe just the first lift of the morning. I got all my sets and reps and went ATG but the last set was fun.

Hanging Leg Raises (60 sec.)
BW x 8/8/8
Observations: How does one add weight to these? A DB held in the feet?

Deadlift (90 sec.)
225 x 8/8/8
Observations: The program calls for DB deads but I hate those and read in the Q&A after the program that standard deads are OK too. Maybe a little under-ambitious on these as they felt light. Still a pretty quick pace had me feeling a little pukey.

Decline Bench Sit-ups (60 sec.)
+25 x 8/8/8
Observations: Yuck.

Standing Calf Raise (60 sec.)
315 x 8/8/8
Observations: Nothing unusual here to report.

Total Time with Weights: 40 minutes.

Cardio: 5 minute pre-workout warm-up and 15 minutes post-workout (medium intensity.) I didn't have anything left in the tank after 15 minutes.

iPod Highlights: Circle by Edie Brickell, I'm Allowed by Buffalo Tom, Boys Don't Cry by the Cure, Champagne Supernova by Oasis, Come Down by Bush, and Somebody to Shove by Soul Asylum.

That's it for a Tuesday. Cardio only tomorrow with Mrs. GSC.

[ChocoChick]

That's some nice squatting there for someone just coming back. :)

My mp3 died so my son gave me his. As a result, I had a morning of the Beatles and Queen for my workout.

[ChocoChick]

That's it for a Tuesday. Cardio only tomorrow with Mrs. GSC.

Just noticed this. Oooh la la!

[GSCampbell]

My mp3 died so my son gave me his. As a result, I had a morning of the Beatles and Queen for my workout.

One could do a lot worse than a morning of those two. :D

[ChocoChick]

One could do a lot worse than a morning of those two. :D

I know. I thought of you when they came on!

[justtryn]

That's it for a Tuesday. Cardio only tomorrow with Mrs. GSC.

Tell her to wear something frumpy so you don't get your heart rate up too high. Of course, cardio in the dark will work fine too. ;)

[ChocoChick]

Tell her to wear something frumpy so you don't get your heart rate up too high.

Oh gee, take all the fun out of it for him, willya. :rolleyes:





:p

[GSCampbell]

Tell her to wear something frumpy so you don't get your heart rate up too high. Of course, cardio in the dark will work fine too. ;)

She works 'til midnight tonight so I may need some NO-Xplode at 11:00 if I'm gonna sneak up on her. :D

[chrisbute]

Hi GSC - Welcome!

Wow - 315# Calf raise for 8 reps? That is amazing!

IPOD - I did cardio yesterday and it was the first time in 2 YEARS that I forgot my IPOD. 40 minutes on a treadmill is hell without tunes. I do like your idea of IPOD hilights!

[GSCampbell]

IPOD - I did cardio yesterday and it was the first time in 2 YEARS that I forgot my IPOD. 40 minutes on a treadmill is hell without tunes. I do like your idea of IPOD hilights!

Agreed - I'd be lost in the gym without my tunes.

[ChocoChick]

40 minutes on a treadmill is hell!

Fixed. ;)

[pastorgbc]

I'm a little bit late, but it is good to see you posting here again.

I hope is going well. The workouts look great.

Ray

[Seosaid]

Now I had to see who's into eating a whole pizza rather than spending time on the stepmill ;)

Love you iPod Highlights... I call them my Soundtrack of the day, but I like your title better :D

[GSCampbell]

This may come as a shock to those who know me but today I did:

Cardio: 30 minutes on the LifeCycle - Level 12 (like I know what that means! :D )

Abs: 3 Sets of 12 decline sit-ups with a 35-lb weight. :eek:

Chris? You reading this???

I had planned to go with Mrs. GSC but she worked last night 'til around 1:00 am so she was pretty pooped.

Happy Hump Day all!

[eddied27]

This may come as a shock to those who know me but today I did:

Cardio: 30 minutes on the LifeCycle - Level 12 (like I know what that means! :D )

Abs: 3 Sets of 12 decline sit-ups with a 35-lb weight. :eek:

Chris? You reading this???

I had planned to go with Mrs. GSC but she worked last night 'til around 1:00 am so she was pretty pooped.

Happy Hump Day all!

Cardio/Abs only day........sweet!!! :D

Go G! Go G! Go G! ;)

BTW....what's the other .1%?

[GSCampbell]

BTW....what's the other .1%?

All serious . . . all the time! :D

[kimsquit]

This may come as a shock to those who know me but today I did:

Cardio: 30 minutes on the LifeCycle - Level 12 (like I know what that means! :D )

Abs: 3 Sets of 12 decline sit-ups with a 35-lb weight. :eek:

Chris? You reading this???Absolutely!

WTG, Scott!

[joed]

We DO know you and that's not you. Imposter!

[ChocoChick]

You've gone over to the other side!

[GSCampbell]

You've gone over to the other side!

Luke . . . I am your father!


I have done no such thing - just trying to get back on track. :D

[mom24boys]

I think there is something in the water :) too much cardio 'round this place lately LOL
*waves* hiyas gsc :)

[justtryn]

This may come as a shock to those who know me but today I did:

Cardio: 30 minutes on the LifeCycle - Level 12 (like I know what that means! :D )

Abs: 3 Sets of 12 decline sit-ups with a 35-lb weight. :eek:



WHO THE HELL ARE YOU??!!

[ChocoChick]

Bring back Scott...
Bring back Scott...
Bring back Scott...
Bring back Scott...
Bring back Scott...
Bring back Scott...
Bring back Scott...
Bring back Scott...
Bring back Scott...
Bring back Scott...
Bring back Scott...
Bring back Scott...

[GSCampbell]

Thursday update coming soon! Crazy running around today. :D

Oh - more cardio today too! :eek: (and good Lord I love Chocolate Girl's legs avatar!)

[GSCampbell]

OK, quick update as to the morning's workout. This was not my best workout ever. I think the time off caught up with me today as I was pretty low on energy and felt weak on some lifts.

Workout Details:

All lifts are 3x8 with 90- or 60-second rest between sets.

45-degree Incline DB Press
80 x 8/6
75 x 7
Observations: I failed on the second set :mad: so I dropped the weight for the third. I felt much weaker in my left arm than my right and it was frustrating. I am considering swapping something in for this one (more below.)

45-degree DB Row
75 x 8/8/6
Observations: Basically the reverse motion of the above per the program. Talk about an uncomfortable lift! I found these cumbersome and hard to do on the bench - I didn't like these at all.

Now, I want to do this program as Waterbury wrote it but I am considering swapping these two out for a Hammer Strength Incline Press and a T-Bar Row at basically the same angle. Thoughts on that?????

Barbell Curl
50 (weight only) x 8/7+1/5
Observations: These were tough today. I felt fatigued and crappy.

Reverse Grip Tricep Pressdown
60 x 8/8/8
Observations: Again, this is meant to be the exact opposite of the curl motion and it was not necessarily uncomfortable but awkward. I was able to get all my sets/reps to close out the morning but it felt funky and was a little uncomfortable on my wrists.

Total Time with Weights: 35 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout at medium intensity.

iPod Highlights: Day Tripper by the Beatles, Alabama Clay by Garth Brooks, Omaha by Counting Crows, How Do You Tell Someone You Don't Love Them by Cowboy Mouth, Hey Mr. DJ from They Might Be Giants, and All Men are Liars from Nick Lowe.

That's it for today. Back at it tomorrow. I am interested on any opinions of my proposed swap above.

Thanks!

[GSCampbell]

GSC - 45 degrees is an awfully high angle to effectively hit your chest. Shoot for about 30 degrees to take your delts out of the picture. 45 brings em in too much, IMHO.


I agree and that is usually where I aim for. I was following what Waterbury put in the program but I may need to adjust as with the angle that high, much more shoulder is recruited into the movement and that spells some trouble for me.

[ChocoChick]

I agree and that is usually where I aim for. I was following what Waterbury put in the program but I may need to adjust as with the angle that high, much more shoulder is recruited into the movement and that spells some trouble for me.

Is there any direct shoulder work in this program?

I would do this as written one more time when you are feeling 100% and reassess after that. I find that when I am off my game, things that would normally be fine aren't. So it could just be that you had a bad day.

[pastorgbc]

Nice workout. Way to go in listening the body and adjusting the workout.

Ray

[GSCampbell]

Is there any direct shoulder work in this program?

There are DB shoulder presses on Day 1, which went fine. I will see how I feel next Thursday. If I start like I did today, I may switch to exercises that are similar but give me less grief.

[joed]

RE: your wo questions.

I like the H.S. incline press & was just telling jt1 the 'groove' feels like using free weights to me. T Bar row, no opinion. Sounds like you really struggled today. That happened to me the other day when I didn't eat enough. How does your nutrition look?

edit: DK why jt1's post is below mine when it was there before I submitted my post.

[justtryn]

GSC - 45 degrees is an awfully high angle to effectively hit your chest. Shoot for about 30 degrees to take your delts out of the picture. 45 brings em in too much, IMHO.

[Seosaid]

I donT' know you so please explain... you don't usually do any abs or cardio??

[GREENFEATHER]

Fro pull ups, I find that hammergrip, palms facing each other works for those times when my shoulder is giving me fits. Plus, I can do 3-4 more reps with this hand position. :D

[GSCampbell]

I donT' know you so please explain... you don't usually do any abs or cardio??

LOL - I have traditionally been very anti-cardio and anti-abs. I just don't enjoy thjem so I have avoided them. I am trying to be better. Oh, and my diet typically stinks too. :D

Update for today.

Workout Details:

All lifts are 8x3 with 60-second rest between sets.

BB Hack Squats
225 x 3/3/3/3/3/3/3/3
Observations: So I stuck with the 225-lb standard start here and these went well I think. I had not done these before so I am in uncharted territory. My first impression is that these should be called "Tear all the skin off the back of your legs" Squats! :eek: Wow, talk about exfoliation! I made a note to wear long pants on Fridays.

Lying Leg Curls
140 x 3/3/3/3/3/3/3/3
Observations: Hadn't done these in a while and needed to find a good weight - this was a good start.

Lying Leg Raises
BW x 3/3/3/3/3/3/3/3
Observations: Again, new exercise for me but I hate it already.

Seated Calf Raises
180 x 3/3/3/3/3/3/3/3
Observations: Burn baby burn!

Total Time with Weights: 35 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout on the bike.

Post-workout Weight: DUN DUN DUN! First weigh-in of this new program yielded 212.5 - more than I wanted. :(

iPod Highlights: Lots of good stuff today but I left my journal in the car so from memory: Fat Bottomed Girls by Queen, Jacksons, Monk and Rowe by Elvis Costello and the Brodski Quartet, What I Like About You from the Romantics, and Welcom to the Boomtown by David & David.

I am chalking yesterday up to a bad day and will see how it goes moving forward. On a side note, my father-in-law is in the hospital which has everyone a little concerned. They think he has a bowel obstruction. Ugh!

I hope everyone has a terrific Friday.

[ChocoChick]

LOL - I have traditionally been very anti-cardio and anti-abs. I just don't enjoy thjem so I have avoided them. I am trying to be better. Oh, and my diet typically stinks too. :D

And he changes workouts about every 8 days.

There. I think we've exposed it all now, haven't we? :D :D :D


http://desktoppublishing.com/clipart/easter/hoppy-easter.jpg

[GSCampbell]

And he changes workouts about every 8 days.

There. I think we've exposed it all now, haven't we? :D :D :D

It is actually every 6 days but I appreciate your generosity. :D

[Hibiscus09]

LOL - I have traditionally been very anti-cardio and anti-abs. I just don't enjoy thjem so I have avoided them. I am trying to be better. Oh, and my diet typically stinks too. :D



I LOVE your attitude!!! That's why you're such a hottie!!

I hope you have a very happy Easter weekend!

Sorry about your father-in-law. My brother had one once and it was painful for him. Hope they remedy the problem quickly.

[joed]

...Observations: Again, new exercise for me but I hate it already...

hahahahahahaha. The guy's a decision maker. This is why no one can call you wishy-washy.

[ChocoChick]

http://www.davehamilton.org/happy%20Easter.jpg

[GSCampbell]

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb.

There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, "Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said.


'Nuff said!

Happy Easter Everyone! :)

[ChocoChick]

Happy Easter, cutie. :)

(Haha - I almost didn't see my typo and had it as "Happy Eater"!)

[justtryn]

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb.

There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, "Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said.


'Nuff said!

Happy Easter Everyone! :)


Happy Easter to you, buddy!

[GSCampbell]

Haha - I almost didn't see my typo and had it as "Happy Eater"!

I am indeed a happy eater! :D

Update for today:

Workout Details:

All lifts are 8x3 with 60-second rest between sets.

Flat Barbell Bench Press
235 x 3/3/3/3/3/3/3/3
Observations: I wasn't sure whether to bump the weight 5- or 10-lbs from last week so I went 10 for thrills. I got all of 'em so good decision. No worries here.

Seated Cable Row (Identical grip to BP)
200 x 3/3/3/3/3/3/3/3
Observations: I had a brief "anger manmagement" moment here as I waited for someone to get through wandering back and forth between these and the bench. :mad: After I got there, they went very well.

Pulldown (18" supinated grip)
180 x 3/3/3/3/3/3/3/3
Observations: Nothing unusual to report here. The machine goes up in 20-lb increments but I will probably just bump these up 10 for next time by adding those little plates.

DB Shoulder Press (18" supinated grip)
65's x 3/3/3/3/3/3/3/2 :mad:
Observations: That last set of 3 was a portrait of shaking and grunting but I couldn't get there. Ah well, I was still happy to do these without pain. I will leave the weight as is for next week.

Total Time with Weights: 53 minutes. Would have been shorter if not for the pokey gal at the rows!

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout on the bike at Level 13 (again, no idea what that means but I was sweating like a sweaty guy. :D )

iPod Highlights: My Brave Face by Paul McCartney, Sexuality by Billy Bragg, I Should Have Been a Cowboy by Toby Keith, and He's My Best Friend by Jellyfish.

I'll try to be on later tonight to catch up on everytone else but right now we are busy, busy!

[mom24boys]

Hey Mongo..whats shakin? :D
Happy Monday :)


BTW isnt it time for pics around here?

[GSCampbell]

The Tuesday workout is a killer! Doing squalts and deads in the same workout is rough but it builds character I guess.

Workout Details:

All lifts are 3x8 with eith 90- or 60-second rest between sets.

Barbell Squat (90 sec.)
245 x 8/8/8
Observations: Going as close to ATG as I can get with my oh so flexible self. :D These went well today - no issues other than that I find I am using a really wide hand position on the bar but I guess that's OK.

Hanging Leg Raises (60 sec.)
BW+10 x 8/8/8
Observations: I think I looked like a fool holding a 10-lb dumbbell between my feet when I did these but who's watching?

Deadlift (90 sec.)
275 x 8/8/8
Observations: I had some issues with my grip on the last set (sweaty) but these went very well all in all.

Decline Bench Sit-ups (60 sec.)
+35 x 8/8/8
Observations: I think I need to increase the angle here.

Standing Calf Raise (60 sec.)
330 x 8/8/8
Observations: Nothing unusual here to report.

Total Time with Weights: 45 minutes.

Cardio: 5 minute pre-workout warm-up and 15 minutes post-workout of what I would call light intensity. This workout is draining so I feel like I don't have much in the tank afterwards.

iPod Highlights: Lady Madonna by the Beatles, Lack of Water by the Why Store, Overkill by Men at Work, Living for the City by Stevie Wonder, and Rock & Roll All Night by Kiss (covered in this case by Toad the Wet Sprocket.)

Not much else to report. It is rainy and cool here today and the phones open in 3 minutes. Have a great Tuesday all.

[pastorgbc]

Nice workout. If your gym does not allow chalk, there is always the time tested and true alternative: hard tack candy. Put a piece in your mouth, then smear it around your hands. Of course you have to wipe the bar down afterwards, but it can do the trick.

Ray

[GSCampbell]

Good tip - thanks Ray.

[Hibiscus09]

Nice to know there's some character building in here. :p

Does your gym allow chalk? It helps.

Happy, happy Tuesday!!! :cool:

[ChocoChick]

Good morning cutie!

[StlBarbie]

KILLER WO!!!!!!!!:D Awesome Squats and Deads!!!!
In fact, it gets me so excited ... I just have to say ..........
:DGO ST. LOUIS CARDINALS!!!!!!!!!!!!!:D:D:D

[GSCampbell]

KILLER WO!!!!!!!!:D Awesome Squats and Deads!!!!
In fact, it gets me so excited ... I just have to say ..........
:DGO ST. LOUIS CARDINALS!!!!!!!!!!!!!:D:D:D

OK, so the first time you visit my thread (I think this is the first time and kidding aside I'm honored and thank you) you have to dirty it up with Cardinal talk???

Go Cubs!

http://content.answers.com/main/content/wp/en/5/5a/Chicago_Cubs_Logo.png

[Seosaid]

Good morning GSCampbell, sorry but I'm with Barb for the Cards :D

Great WO! Very intense!

[GSCampbell]

Good morning GSCampbell, sorry but I'm with Barb for the Cards :D

Great WO! Very intense!

All these super-hotties are Cardinal fans??? Maybe I'm doing something wrong. :D

[justtryn]

The Tuesday workout is a killer! Doing squalts and deads in the same workout is rough but it builds character I guess.

Workout Details:

All lifts are 3x8 with eith 90- or 60-second rest between sets.

Barbell Squat (90 sec.)
245 x 8/8/8
Observations: Going as close to ATG as I can get with my oh so flexible self. :D These went well today - no issues other than that I find I am using a really wide hand position on the bar but I guess that's OK.

Hanging Leg Raises (60 sec.)
BW+10 x 8/8/8
Observations: I think I looked like a fool holding a 10-lb dumbbell between my feet when I did these but who's watching?

Deadlift (90 sec.)
275 x 8/8/8
Observations: I had some issues with my grip on the last set (sweaty) but these went very well all in all.

Decline Bench Sit-ups (60 sec.)
+35 x 8/8/8
Observations: I think I need to increase the angle here.

Standing Calf Raise (60 sec.)
330 x 8/8/8
Observations: Nothing unusual here to report.

Total Time with Weights: 45 minutes.

Cardio: 5 minute pre-workout warm-up and 15 minutes post-workout of what I would call light intensity. This workout is draining so I feel like I don't have much in the tank afterwards.

iPod Highlights: Lady Madonna by the Beatles, Lack of Water by the Why Store, Overkill by Men at Work, Living for the City by Stevie Wonder, and Rock & Roll All Night by Kiss (covered in this case by Toad the Wet Sprocket.)

Not much else to report. It is rainy and cool here today and the phones open in 3 minutes. Have a great Tuesday all.
Morning bro! The Cubs??? :rolleyes:
Angels
Cards
Mariners

[GSCampbell]

Morning bro! The Cubs??? :rolleyes:
Angels
Cards
Mariners

Raised in Chicago - gotta love the Bears and Cubs! :D

[StlBarbie]

Raised in Chicago - gotta love the Bears and Cubs! :D

OH .. I SO would have been here sooner .. had I realized you are a CUB FAN!!!!!!!!!!!!!!!!!!!:eek: ..............................................:p


:Dhttp://i41.photobucket.com/albums/e283/emtmommie1/Sports%20Teams/St%20Louis%20Cardinals/thcardinal_bomb_cubs.jpg:D

[GSCampbell]

OH .. I SO would have been here sooner .. had I realized you are a CUB FAN!!!!!!!!!!!!!!!!!!!:eek: ..............................................:p

LOL!

Quick update for today: man am I in pain! My lower back is meat. :mad: It will get better but I am stiff and sore today.

Anyhoo, got together with Mrs. GSC for some cardio (at the gym you perverts!)

Cardio: 30 minutes on the elliptical at mixed intensity. What this means was I did 15 minutes of 30-second intervals and 15 minutes of "normal" elliptical training.

Back Extensions (machine): 3 sets of 10 @ 280 lbs
Decline Bench Sit-ups: 2 sets of 12 @ BW+35-lb plate

I did the extensions to try to loosen things up as well as some stretching. I tried the sit-ups but they were killing my back so I stopped after two sets.

After that, we headed home and I got a hot shower, a fresh shave on my head, and a trim to my goatee. :D

Happy Hump Day all - I will try to check in on the journals tonight after work slows down.

[SeaSiren]

Sorry to hear about your back. :(

Happy Hump Day!

[pastorgbc]

I hope the back is feeling better soon. Kudos for doing the cardio and attempting the ab work with the pain.

Ray

[joed]

...Anyhoo, got together with Mrs. GSC for some cardio (at the gym you perverts!)...

I, for one, knew exactly what you meant. Check your PM.

[justtryn]

Anyhoo, got together with Mrs. GSC for some cardio (at the gym you perverts!)


:eek: You call US perverts!! We aren't the one's doing cardio with our Mrs's at the GYM of all places. Get a room!! :D

[Seosaid]

Happy Hump Day GSC!

I really hope your back is better tomorrow! Nothing worse than back pain

[ChocoChick]

:eek: You call US perverts!! We aren't the one's doing cardio with our Mrs's at the GYM of all places. Get a room!! :D

LOL! Good one, Mark.

[GSCampbell]

LOL! Good one, Mark.

Maybe that's how I hurt my back. :p

[ChocoChick]

Maybe that's how I hurt my back. :p

I was going to say that and then I decided to be demure for a change. :D

[Seosaid]

Happy Hump Day Scott!!! ;)

[StlBarbie]

Hope you back shows quick improvement ... injuries SUCK!! :(

[Hibiscus09]

Hope your back gets better soon, sweetie! :)

[GSCampbell]

Two quotes to start off the day:

"1492. As children we were taught to memorize this year with pride and joy as the year people began living full and imaginative lives on the continent of North America. Actually, people had been living full and imaginative lives on the continent of North America for hundreds of years before that. 1492 was simply the year sea pirates began to rob, cheat, and kill them."

-and-

"Another flaw in the human character is that everybody wants to build and nobody wants to do maintenance."

Both are from Kurt Vonnegut who died yesterday. I can remember reading Welcome to the Monkey House a hundred years ago and being hooked immediately.

Thanks all for your well wishes on the back. It loosened up nicely over the course of the day yesterday. It was a little tight this morning but I got it warm and loose before the workout so all is on the mend (I think/hope.)

Workout Details:

All lifts are 3x8 with 90- or 60-second rest between sets.

45-degree Incline DB Press
75 x 8/8/8
Observations: Much better on these today. I found I struggled a little at the start of each set but once I got going it was all good.

45-degree DB Row: OK, I can't do these! The DBs are crashing into the bench, I am wobbling all over, I can't keep myself stabilized backward on an incline bench. I'm an oaf, OK? So I switched after a set and a half to a T-Bar row at a similar angle. Sue me.

T-Bar Rows
80 x 8/8/8
Observations: Good stretch on these and much more comfortable for my clumsy self. :D

Barbell Curl
50 (weight only) x 8/8/6+2
Observations: Last set was basically six good reps plus two cheat negatives. Better than last week but still not great.

Reverse Grip Tricep Pressdown
80 x 8
90 x 8
100 x 8
110 x 8
Observations: Again, this supports my gripe that cable station weights are completely inconsistent. Last week I got a good feeling at 60 on a different station (different gym) and today I just kept moving the weight up. In any event, these actually felt more comfortable today in my wrists.

Total Time with Weights: 41 minutes.

Cardio: 5-minute warm-up on the elliptical / 20 minutes post-workout on the bike at Level 13 (this was challenging today from a leg standpoint - my quads were burnin'!)

iPod Highlights: Well I got Is It Like Today from World Party and half ofd Misled by Kool & the Gang ( :D ) and then my iPod died! :mad: I had to listen to the junk Bally's pipes in but got a couple of old chestnuts in Keep on Rockin' Me Baby by Steve Miller and Burnin' for You by BOC which made me think of "Guess what! I got a fever, and the only prescription... is more cowbell!" :D

I hope you all have a great Thursday!

[someday]

don't ya just hate that!!! i think i need a new battery for my ipod....it keeps dying about 45 minutes into my cardio even though it's fully charged....pisses me off to no end!

hope your back is feeling better soon!

[SeaSiren]

45-degree DB Row: OK, I can't do these! The DBs are crashing into the bench, I am wobbling all over, I can't keep myself stabilized backward on an incline bench. I'm an oaf, OK? So I switched after a set and a half to a T-Bar row at a similar angle. Sue me.


okay, that was funny :D

[joed]

don't ya just hate that!!! i think i need a new battery for my ipod....it keeps dying about 45 minutes into my cardio even though it's fully charged...

That happened to my granddaughter's too. Check to see if it's still under warranty; if it is, call Apple customer support & they'll fix it for you when you mail it in to them.

[ChocoChick]

iPod Highlights: Well I got Is It Like Today from World Party and half ofd Misled by Kool & the Gang ( :D ) and then my iPod died! :mad:

I think your iPod may have been protesting. :D

[pastorgbc]

Two quotes to start off the day:

"1492. As children we were taught to memorize this year with pride and joy as the year people began living full and imaginative lives on the continent of North America. Actually, people had been living full and imaginative lives on the continent of North America for hundreds of years before that. 1492 was simply the year sea pirates began to rob, cheat, and kill them."

-and-

"Another flaw in the human character is that everybody wants to build and nobody wants to do maintenance."

Both are from Kurt Vonnegut who died yesterday. I can remember reading Welcome to the Monkey House a hundred years ago and being hooked immediately.

Thanks all for your well wishes on the back. It loosened up nicely over the course of the day yesterday. It was a little tight this morning but I got it warm and loose before the workout so all is on the mend (I think/hope.)

Workout Details:

All lifts are 3x8 with 90- or 60-second rest between sets.

45-degree Incline DB Press
75 x 8/8/8
Observations: Much better on these today. I found I struggled a little at the start of each set but once I got going it was all good.

45-degree DB Row: OK, I can't do these! The DBs are crashing into the bench, I am wobbling all over, I can't keep myself stabilized backward on an incline bench. I'm an oaf, OK? So I switched after a set and a half to a T-Bar row at a similar angle. Sue me.

T-Bar Rows
80 x 8/8/8
Observations: Good stretch on these and much more comfortable for my clumsy self. :D

Barbell Curl
50 (weight only) x 8/8/6+2
Observations: Last set was basically six good reps plus two cheat negatives. Better than last week but still not great.

Reverse Grip Tricep Pressdown
80 x 8
90 x 8
100 x 8
110 x 8
Observations: Again, this supports my gripe that cable station weights are completely inconsistent. Last week I got a good feeling at 60 on a different station (different gym) and today I just kept moving the weight up. In any event, these actually felt more comfortable today in my wrists.

Total Time with Weights: 41 minutes.

Cardio: 5-minute warm-up on the elliptical / 20 minutes post-workout on the bike at Level 13 (this was challenging today from a leg standpoint - my quads were burnin'!)

iPod Highlights: Well I got Is It Like Today from World Party and half ofd Misled by Kool & the Gang ( :D ) and then my iPod died! :mad: I had to listen to the junk Bally's pipes in but got a couple of old chestnuts in Keep on Rockin' Me Baby by Steve Miller and Burnin' for You by BOC which made me think of "Guess what! I got a fever, and the only prescription... is more cowbell!" :D

I hope you all have a great Thursday!
"Listen: Billy Pilgrim has come unstuck in time."

To me, that is perhaps the greatest first sentence in any American novel.

Kurt Vonnegut was certainly one of my literary heroes. I am saddened by his death. It is nice to meet a kindred spirit. One of the most interesting things about his writing is that he modeled one of his favorite characters, Kilgore Trout, after L. Ron Hubbard, who was one of his very best friends. This allowed him to make great commentary on a society that could turn a science fiction novel into a religion.

But I digress...

Great workout and I hope the back continues to improve.

Ray

[Seosaid]

don't ya just hate that!!! i think i need a new battery for my ipod....it keeps dying about 45 minutes into my cardio even though it's fully charged....pisses me off to no end!

hope your back is feeling better soon!

It's normal after about a year of regular usage the battery needs to be changed, just send it to Apple. It's all written in your warranty papers

I translate their stuff so I know a lot about their LOL

How's the back today??

[GSCampbell]

How's the back today??

Much better today, thanks. The hack squats tomorrow will be a good test.

[Seosaid]

Be careful!! You do not want to mess with your back!

[GSCampbell]

OK, couple of things to talk about this morning.

First off I was thrilled to wake up to no snow! They had been predicting something like a foot of it today but the storm apparently moved South and missed Denver. Did you get weather JoeD?

Second, two of the "characters" at my gym collided today and it was fun to watch. I don't often talk about all the folks at the gym because we all have them but many of you will remember "Inappropriate Naked Guy." :eek: Well this story isn't about him thanfully. This involves "Openly Lecherous Guy" (NO not me!) and "Obvious Boob-job Girl."

OLG is about 55-60 and openly oogles every young woman in the gym with no discretion whatsoever; just stares. OB-jG kind of makes me sad. This is a very pretty young girl, maybe 23-25, who disappeard from the gym for about 4 weeks and returned with the most obvious gigantic boob job I have ever seen. It makes me sad from the standpoint that she didn't need these giant faux melons but she obviously felt she did - she is a lovely girl and as the father of daughters it concerns me that society and perception make young women feel like they need to have these enormous boobs. I may be way off base but that's how I feel.

Anyhoo, apparently OLG had never seen OB-jG and it was like watching Wylie Coyote and the Roadrunner. He literally chased her around the gym. I was waiting for the Acme X-ray Goggles to come out but they never did. :D

But I digress.

Workout Details:

All lifts are 8x3 with 60-second rest between sets.

Machine Hack Squats
115 per side x 3/3/3/3
125 per side x 3/3/3/3
Observations: BB hacks were not in the picture with how my back felt this morning. This is a plat loaded machine that offers a little more support to the lower back and did the trick just fine. I bumped the weight after the first four sets as I was feeling I could go higher. I may keep these depending on how I feel.

Lying Leg Curls
150 x 3/3/3/3/3/3/2.5/3
Observations: Crapped out on that 7th set - just couldn't get it all the way. I was walking funny after these. :)

Lying Leg Raises
N/A
Observations: No, No, NO! One of these made my back start singing the "Wow, that hurts" aria so I avoided them.

Seated Calf Raises
200 x 3/3/3/3/3/3/3/3
Observations: More funny walking here.

Total Time with Weights: 35 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout on the bike.

Post-workout Weight: 211 - down a little but the scale is a little hinky so I am not overly excited.

iPod Highlights: Upside Down by Jack Johnson, Behind the Wall of Sleep by Smithereens, Somewhere Over the Rainbow by Israel Kamakawiwo Ole (check this one out if you haven't - beautiful), Sweet Talkin' Woman by ELO and Lonely Teardrops by Jackie Wilson!

Happy Friday all - I need the weekend!

[jtroster]

Lying Leg Raises
N/A
Observations: No, No, NO! One of these made my back start singing the "Wow, that hurts" aria so I avoided them.
Try hanging leg raises. I find they help stretch out the back while they hit the Abs.

[joed]

[QUOTE=GSCampbell;34351851]...Did you get weather JoeD?...and Lonely Teardrops by Jackie Wilson!
/QUOTE]

Nah man, nothing. It started yesterday afternoon with dark clouds & flurries then went somewhere else.

Jackie Wilson??? Bro, you're showing your age; what a great tune. Enjoy your wkend.

[GSCampbell]

Jackie Wilson??? Bro, you're showing your age; what a great tune. Enjoy your wkend.

I am showing my age but it is a great tune - fabulous!

Great weekend to you too my friend.

[BigBT]

The time to be worried is when OLG starts checking out your chest. I wonder if he is realted to the owner in Josie's gym.....
Sorry about the back. Hope it feels better for the next go around.

[SeaSiren]

Who's Jackie Wilson???

*ducks and runs*

[ChocoChick]

OLG is about 55-60 and openly oogles every young woman in the gym with no discretion whatsoever; just stares. OB-jG kind of makes me sad. This is a very pretty young girl, maybe 23-25, who disappeard from the gym for about 4 weeks and returned with the most obvious gigantic boob job I have ever seen. It makes me sad from the standpoint that she didn't need these giant faux melons but she obviously felt she did - she is a lovely girl and as the father of daughters it concerns me that society and perception make young women feel like they need to have these enormous boobs. I may be way off base but that's how I feel.

As the mother of daughters, I share your concerns here.

Have a great weekend!

[jocularric]

I thought since I tried to give you a hard time in Elise's journal I should at least come and say hello. I just came into work and logged on--folks partying at Elise's today and I missed all the fun. :(

So you hail from Denver huh? I'm just a little north of you--Fort Collins-Loveland area.


Somewhere Over the Rainbow by Israel Kamakawiwo Ole (check this one out if you haven't - beautiful)
I love his singing. He really had a gift. R.I.P.

I was going to comment about OLG but it looks like Big BT stole my thunder. I too have daughters, four of them. And I grew up with four sisters. I'm always worried about guys like OLG and what some try to push off as the "norm". I wish you well in raising you children sir. It's a challenging job (you all ready know this) but a most rewarding one. I love being a dad.

Well I just wanted to stop in and say hello to a fellow Coloradoan. I'll be stopping occasionally just to rib you about not eating fish or something. :D Take care.

[joed]

[QUOTE=SeaSiren;34538331]Who's Jackie Wilson???/QUOTE]

(If you'll allow me, gsc...)

SS, let us introduce you to one of chitown's premier R&B/Soul artists, a man who had his feet solidly in each camp. Woman, we have so much to share with you here in the O35 clubhouse:

http://www.samgoody.com/The-Very-Best-of-Jackie-Wilson--Rhino--Front-Page_stcVVproductId1647146VVcatId463278VVviewprod. htm

For a taste, push #2 and 3 and 8 on the jukebox. If you listen really close in the background, you might even hear the occasional "Doo Wop".

Whadda think, whadda feel?

[Seosaid]

It makes me sad from the standpoint that she didn't need these giant faux melons but she obviously felt she did - she is a lovely girl and as the father of daughters it concerns me that society and perception make young women feel like they need to have these enormous boobs. I may be way off base but that's how I feel.



As a woman, I share your concerns.

And I have to add that I'm pretty happy by the fact that you, a man, raised that point.

[StlBarbie]

Are you slacking?? :cool: ........................................ :D

[SeaSiren]

[QUOTE=SeaSiren;34538331]Who's Jackie Wilson???/QUOTE]

(If you'll allow me, gsc...)

SS, let us introduce you to one of chitown's premier R&B/Soul artists, a man who had his feet solidly in each camp. Woman, we have so much to share with you here in the O35 clubhouse:

http://www.samgoody.com/The-Very-Best-of-Jackie-Wilson--Rhino--Front-Page_stcVVproductId1647146VVcatId463278VVviewprod. htm

For a taste, push #2 and 3 and 8 on the jukebox. If you listen really close in the background, you might even hear the occasional "Doo Wop".

Whadda think, whadda feel?

It doesn't get any better than that, now does it? ;-)

[GSCampbell]

Wow, I feel like I haven't posted in forever and it has just been the weekend. I have some catching up to do but overall a good weekend. Between girls' gymnastics and Irish dance and a couiple of shopping trips (underwear & new jeans for dad and grocery store for all) there was a lot of running around but nothing fancy.

Here is the skin ny on today - give me a little bit to catch up on all my subscribed journals.

Workout Details:

All lifts are 8x3 with 60-second rest between sets.

Flat Barbell Bench Press
240 x 3/3/3/3/3/3/3/3
Observations: These felt good today. In fact all ifts felt good today. I felt very "full" and on all lifts I felt like I had plenty left in the tank after the 8th set which was nice.

Seated Cable Row (Identical grip to BP)
210 x 3/3/3/3/3/3/3/3
Observations: Good to go here as well.

Pulldown (18" supinated grip)
200 x 3/3/3/3/3/3/3/3
Observations: I had 190 penciled in here but was feeling good at this point so I went to 200 - good decision. :D

DB Shoulder Press (18" supinated grip)
65's x 3/3/3/3/3/3/3/3
Observations: Much better this week - Mongo happy!

Total Time with Weights: 53 minutes. Would have been shorter if not for the pokey gal at the rows!

Cardio: 5 minute pre-workout warm-up and 15 minutes of hills post-workout on the bike at Level 13.

iPod Highlights: Always Late by Utopia, Beyond Belief by Elvis Costello, All Around the World by the Jam, Answer the Phone by Sugar Ray, Head Over Heels by the Go-Go's, and Bang the Drum All Day by Todd Rundgren.

Like I said, gimme some time and I'll get caught up! :D

[GSCampbell]

Are you slacking?? :cool: ........................................ :D

I have been - I am a lousy correspondent on weekends. :cool:

Oh, and I dig the Emerson quote!


It doesn't get any better than that, now does it? ;-)

Nope. :)


Well I just wanted to stop in and say hello to a fellow Coloradoan. I'll be stopping occasionally just to rib you about not eating fish or something. :D Take care.

Thanks for stopping by - please come often but leave the fish at home.


As a woman, I share your concerns.

And I have to add that I'm pretty happy by the fact that you, a man, raised that point.

Well gee, thanks. I only play a pig on TV. :D

[justtryn]

Great looking w/o numbers bud! The 8x3's must be going well for you!

Say, isn't it time to change that avitar pic? We want an updated pic to see all those muscles of yours!!

[GSCampbell]

"Everybody wants prosthetic foreheads on their real heads!" - TMBG :D

Update for today:

Workout Details:

All lifts are 3x8 with eith 90- or 60-second rest between sets.

Barbell Squat (90 sec.)
255 x 8/8/8
Observations: I was kinda nervous about today in that it is very lower body focused and my back hadn't been great but I felt good this morning (flipped the mattress) and these went swimmingly.

Hanging Leg Raises (60 sec.)
BW+15 x 8/8/8
Observations: I need to find a better way to add weight than a DB between the feet - I look like a moron! :eek:

Deadlift (90 sec.)
295 x 8/8/5
Observations: My form started to go to sh*t on the last set so rather than screw myself up I stopped. Still, I was happy with these today.

Decline Bench Sit-ups (60 sec.)
+35 x 8/8/8
Observations: Increased the angle here a bit. I will probably move up the weight.

Standing Calf Raise (60 sec.)
345 x 8/8/8
Observations: Nothing unusual here to report. I feel like I am nearing my "ceiling" in terms of weight but not there yet.

Total Time with Weights: 45 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout at a pretty light intensity.

iPod Highlights: She Gives Me Love by the Godfathers, Nineteen by Old 97's, I've Been Waiting by Matthew Sweet, The Acid Queen by the Who (I prefer the Tina Turner version), Not My Slave by Oingo Boingo and We Want a Rock by They Might Be Giants (hence the quote above!)

I have a busy day in front of me so I may not be very active today on the boards - I hope you all have a glorious Tuesday!

[jtroster]

Squats and Deads on the same day is hard on the body.

[GSCampbell]

Squats and Deads on the same day is hard on the body.

True Dat! :D

[jocularric]

Squats and Deads on the same day is hard on the body.
x2

Nicely done Good Sir! And now you're out to work? You should sleep well tonight.

[GSCampbell]

You should sleep well tonight.

I do most nights - LOL. I am truly the "asleep when my head hits the pillow" fellow. :D

[batteryrequired]

Awesome workout, i used to do squats and deads on the same day too. Kicks your butt and will wipe you out by the time you leave the gym... Its a good thing! :)

[Seosaid]

I do most nights - LOL. I am truly the "asleep when my head hits the pillow" fellow. :D


I hate you :D

[ChocoChick]

I do most nights - LOL. I am truly the "asleep when my head hits the pillow" fellow. :D

I do this, too. It's staying asleep that I have the hard time with.

Nice looking workouts there, Scott. I love 8x3, don't you?

[Hibiscus09]

Nice job on the workout, cutie! :)

I wish I fell to sleep that quickly! :p

[jaguarr]

Well, at least ONE of us is keeping their journal up on a regular basis. Workouts are lookin' good, Mongo!

jag

[StlBarbie]

"Everybody wants prosthetic foreheads on their real heads!" - TMBG :D

Update for today:

Workout Details:

All lifts are 3x8 with eith 90- or 60-second rest between sets.

Barbell Squat (90 sec.)
255 x 8/8/8
Observations: I was kinda nervous about today in that it is very lower body focused and my back hadn't been great but I felt good this morning (flipped the mattress) and these went swimmingly.

Hanging Leg Raises (60 sec.)
BW+15 x 8/8/8
Observations: I need to find a better way to add weight than a DB between the feet - I look like a moron! :eek:

Deadlift (90 sec.)
295 x 8/8/5
Observations: My form started to go to sh*t on the last set so rather than screw myself up I stopped. Still, I was happy with these today.

Decline Bench Sit-ups (60 sec.)
+35 x 8/8/8
Observations: Increased the angle here a bit. I will probably move up the weight.

Standing Calf Raise (60 sec.)
345 x 8/8/8
Observations: Nothing unusual here to report. I feel like I am nearing my "ceiling" in terms of weight but not there yet.

Total Time with Weights: 45 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout at a pretty light intensity.

iPod Highlights: She Gives Me Love by the Godfathers, Nineteen by Old 97's, I've Been Waiting by Matthew Sweet, The Acid Queen by the Who (I prefer the Tina Turner version), Not My Slave by Oingo Boingo and We Want a Rock by They Might Be Giants (hence the quote above!)

I have a busy day in front of me so I may not be very active today on the boards - I hope you all have a glorious Tuesday!

Awesome job on the SQUATS and DEADS ... and especially impressive because it comes from a CUBS FAN!!!!!!!!:D

GREAT WO ... and ^5 to TINA TURNER!!! :D

[pastorgbc]

Very solid looking workout. That is excellent volume and intensity on squats.

You will definitely grow off of that workout.

Ray

[GSCampbell]

Thanks to all for the kind words of encouragement on the workout. I am feeling pretty good about them lately. Nothing earth-shattering happening but solid workouts overall.

I am taking a day off today - no, not from work :mad: but from lifting and/or cardio. Normally I would just do cardio today but I elected to sleep in (If you call 5:40 sleeping in!)

My body is a little tired and so is my mind so I will kick back today and go back at it tomorrow.

Happy Hump Day all! :D

[jocularric]

Happy hump day yourself GSC!

[GSCampbell]

Thursday already? Well, the day off yesterday was very therepeutic. I got some good sleep (usually not a problem anyway) and some family time in the evening.

On the family front, our oldest is in 3rd grade and we found out htis week that she is reading at a 7th grade level and they want to try her on an 8th grade level! :eek: Yowza - no idea where that gene came from. She also made the school spelling bee so she is very excited.

At work I have been volunteered by my boss to participate in a video about asthma and allergic rhinitis. I will play a 37 year old male with both conditions. I need to learn my lines tonight becaue the shoot is tomorrow!

Anyhoo, on to the workout.

Workout Details:

All lifts are 3x8 with 90- or 60-second rest between sets.

45-degree Incline DB Press
80 x 8/8/8
Observations: Got into a nice groove with these and pounded them out. The second set gave me some trouble in terms of getting started but after that it was clear sailing.

T-Bar Rows
90 x 8/8/8
Observations: I like these very much (and certainly more than the "GSC is an oaf" rows that I had tried before.)

Barbell Curl
50 (weight only) x 8/8/6
Observations: I con tinue to struggle with these. My bicep work has always lagged but these are frustrating to say the least.

Reverse Grip Tricep Pressdown
120 x 8/8/8
Observations: Nothing unusual to report here. I didn't feel like these did much for me today.

Total Time with Weights: 32 minutes.

Cardio: 5-minute warm-up on the elliptical / 20 minutes post-workout on the elliptical.

iPod Highlights: Closer to Fine by Indigo Girls, Brown Eyed Girl by Van Morrison, We Close Our Eyes (live) by Oingo Boingo, Shanghai Sky by Joe Jackson (not a great workout song per se but such a beautiful song! If you haven't heard it, check it out.) Mayor of Simpleton by XTC and When I Write the Book by Nick Lowe.

I am liking this split vety much. I feel like I am making prgress ion most lifts. I'm not sure how long Chad recommends running this (not that long I think) but I think I will keep it for the next couple of weeks at least.

That's about it for today. I hope you all have a great Thursday (I can almost smell the weekend from here! :D )

[joed]

Next stop: tinseltown.

[GSCampbell]

Literally no time to talk today - just enough time to post the details.

Workout Details:

All lifts are 8x3 with 60-second rest between sets.

Machine Hack Squats
135 per side x 3/3/3/3
160 per side x 3/3
180 per side x 3/3
Observations: I continued with the machine today and moved the weight up twice as I was feeling like I could. I am feeling these in my hips already!

Lying Leg Curls
150 x 3/3/3/3/3/3/3/3
Observations: Moving up next week!

Lying Leg Raises
BW +20 x 3/3/3/3/3/3/3/3
Observations: Still hating these.

Seated Calf Raises
210 x 3/3/3/3/3/3/3/3
Observations: It is odd to do sets of 3 with calves but these went fine.

Total Time with Weights: 35 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout on the bike.

Post-workout Weight: 214 :eek: - Not sure what to make of this. I was thinking yesterday that my pants felt loose and then I go and gain weight. Oh well, my diet is awful so I should expect it. I may stop weighing in all together and go by what the mirror says as the number depresses me.

iPod Highlights: Come Out Fighting by Easterhouse, Purple Toupee by TMBG, All I Want by Toad, Welcome to Paradise by Green Day and Mr. Jones by Counting Crows.

Gotta run - happy Friday all! Have great weekends. :D

[justtryn]

Happy Friday, Scott!

[SeaSiren]

Nice w/o Have a great weekend! :)

[batteryrequired]

Good workouts GSC! Have a great weekend!

[jocularric]

At work I have been volunteered by my boss to participate in a video about asthma and allergic rhinitis. I will play a 37 year old male with both conditions. I need to learn my lines tonight becaue the shoot is tomorrow!

Literally no time to talk today - just enough time to post the details.
Wait! Wait! Aw man you didn't tell us about your time under the lights.


On the family front, our oldest is in 3rd grade and we found out htis week that she is reading at a 7th grade level and they want to try her on an 8th grade level! :eek: Yowza - no idea where that gene came from. She also made the school spelling bee so she is very excited.

Way cool! :cool: As a dad that has to make you feel good.

Nice workouts.


Post-workout Weight: 214 - Not sure what to make of this. I was thinking yesterday that my pants felt loose and then I go and gain weight. Oh well, my diet is awful so I should expect it. I may stop weighing in all together and go by what the mirror says as the number depresses me.

Yep, toss the scale. Muscle weighs more than fat anyway. Or are you trying to lose muscle too? :p

Have a good weekend.

[GSCampbell]

Wait! Wait! Aw man you didn't tell us about your time under the lights.

Well, I'm ready for my close-up. :D

It went fine. I twas nice to have someone actually do my make-up for a change. That sounds odd but I used to (B.C. - before children) do a lot of small local theatre and I am used to doing my own stage make-up. It was a nice change to have someone do it for me.

The shoot went fine. The doctor I was working with looked like he was about 13 years old but he did a fine job (he should have since he wrote the thing) and I didn't ham it up too bad.

Would that it were the end of my work day but no such luck. Back to the grind! :mad:

[pastorgbc]

Those are some excellent workouts, GSC.

I hope you had fun with the video shoot. You might want to make the next shoot having to do with a fungus or an STD to prevent from being type-cast.

Ray

[SeaSiren]

Well, I'm ready for my close-up. :D

It went fine. I twas nice to have someone actually do my make-up for a change. That sounds odd but I used to (B.C. - before children) do a lot of small local theatre and I am used to doing my own stage make-up. It was a nice change to have someone do it for me.

The shoot went fine. The doctor I was working with looked like he was about 13 years old but he did a fine job (he should have since he wrote the thing) and I didn't ham it up too bad.

It sounds like fun! :)

[StlBarbie]

WAVES to YOU!!! :)
Hey .. would you happen to know who the CUBS are playing this weekend??:D:D:D

I REALLY won't even ask about YOU and THE WHOLE MAKEUP THING!!! ;) .......................:p

[GSCampbell]

Hey .. would you happen to know who the CUBS are playing this weekend??:D:D:D


They play the Brewers early next week. Before that I think they play a roving band of wretched sexual deviants and worthless mongrels. :D

[StlBarbie]

They play the Brewers early next week. Before that I think they play a roving band of wretched sexual deviants and worthless mongrels. :D

THAT can only mean one team .........
THE ST. LOUIS CARDINALS!!!!!!!!!!!!!!!!!!!!!:D


http://i133.photobucket.com/albums/q79/JH5sSportsPics/MLB/St%20Louis%20Cardinals/fullgetty72218937cc060wnd8.jpg

[mom24boys]

Have a great weekend Mongo sweetie :)

[GSCampbell]

Hi all!

A quick Saturday note which, as you probably know by now is out of character. I woke up with some wicked low back and calf DOMS from yesterday! :eek:

After discovering that two strong cups of coffee did not cure them (go figure) I found something that did. The cure? Yardio! :D

I mowed both the front and back lawns and that really did the trick.

Two iPod notes from mowing:

Fly From Heaven by Toad the Wet Sprocket - a really lovely 90's "pop" song that could just as easily be classified as "Christian" if you listen to the lyrics. I don't often talk about spirituality as I'm not sure this is the proper venue but this song is really worth a listen.

Whiskey Lullaby by Brad Paisley (with Allison Krauss I think) - another really beautiful song. For those who don't lean toward Country it is well worth the trip.

I hope you all have a glorious weekend. :)

[jocularric]

Yardio! :D

I mowed both the front and back lawns and that really did the trick.
Aye, Yardio indeed! A noble quest doth make the sun to cast light upon a view of such beauty, such wonder, such warmth, that the world has never seen its like!? Well done Sir Campbell!

[ChocoChick]

Lots of yardio to do at my house, Scott, so if you get DOMS again, come on down! :D

[Seosaid]

LOL my hubby does a lot of yardio also!

I always love looking at a shirtless man doing chores :D
Wanna join him? :D

[jmc53]

G'day Mongo,
My first visit here. I haven't caught up on your workout program yet, but ya gotta love a journal with a sound-track!
Interesting that you got calf doms from the 8x3 scheme - I wouldn't have expected that.

[StlBarbie]

Happy Weekending .... and I am sure it is for you .. with those darn CUBBIES pulling one out yesterday ......... :p

[GSCampbell]

This late shift I have on Monday's is a blessing and a curse. It is great in that I can sleep in on Monday morning and see the kids off to school but it sucks in that I lull myself into thinking it is an extension of my weekend and all of a sudden . . . WHACK! it hits me that I need to go to work at Noon! :mad:

It also sucks from the standpoint that I don't really get to a PC to update my journal until mid- to late-afternoon.

Oh well, here goes:

Workout Details:

All lifts are 8x3 with 60-second rest between sets.

Flat Barbell Bench Press
245 x 3/3/3/3/3/3/3/3
Observations: These got better as the sets progressed which tells me I need a more thorough warm-up. Still, I will keep moving up on weight.

Seated Cable Row (Identical grip to BP)
220 x 3/3/3/3/3/3/3/3
Observations: Good to go here - no worries.

Pulldown (18" supinated grip)
210 x 3/3/3/3/3/3/3/3
Observations: Those last two sets were challenging to say the least. I will move up only 5 lbs next time.

DB Shoulder Press (18" supinated grip)
70's x 3/3/3/2
65's x 3/3/3/3
Observations: I pretty much failed on that fourth set so rather than let my form go to hell (I know myself; it would) I dropped down to the 65's and finished. I will start at the 70's again next week and see how far I get.

Total Time with Weights: 40 minutes

Cardio: 5 minute pre-workout warm-up. No time for post-workout as I was with Mrs. GSC and we needed to pick up Colleen from school.

iPod Highlights: A Town Called Malice by the Jam, Madness by Madness, Flavor of the Weak by American H-Fi (I think), Higher Ground by Stevie Wonder, Favorite Place by Mike Ruekberg, and PYT by Michael Jackson.

I am hoping to have some time to catch up on my subscribed journals after things slow down tonight - I'll do my best. :D

[Seosaid]

It also sucks from the standpoint that I don't really get to a PC to update my journal until mid- to late-afternoon.




Well at least you update it!

Great job on the WO!!

A Town Called Malice by the Jam... I had forgotten about this song! ;)

[GSCampbell]

A Town Called Malice by the Jam... I had forgotten about this song! ;)

Gotta love Paul Weller! Great Stuff. :D

[golfGirl]

OK - you made me laugh out loud in two other journals so I just wanted to stop by and say hi!

BTW - I love Brad Paisley. We saw him in concert last year. Great show. Wanna be checked for ticks? ;) (you're either going to get that or think I'm a real whacko.....maybe both) :D

[jmc53]

Nice workout Mongo.

[ChocoChick]

Hi Scott. Your pm made me smile! :)

[GSCampbell]

Wanna be checked for ticks? ;) (you're either going to get that or think I'm a real whacko.....maybe both) :D

LOL - :D

[pastorgbc]

Good work. I just finished a 8 week session where I was doing a lot of benching in the 3 rep range. I found it really helped me to make some nice gains in strength. Everything looks really solid, my man.

Ray

[justtryn]

Morn'n Bud! Yardio to cure DOMs - who'da thunk it?!

[GSCampbell]

I feel like I am fading a little or at least I felt that way today. I don't necessarily mean from a strength standpoint but maybe from a recovery standpoint. I had trouble getting up and going today which is typical when I am running low in general.

I am thinking that I will need to reduce my volume a bit to allow myself more recovery time. My plan is to run this split through the end of this week and then switch to a 3-day split beginning next week. I plan on using an "old friend" in terms of the split; the Waterbury Method. It will keep me in many of the training principles I am using now and is one I like a lot. I figure 4 weeks of BBB makes for a good foundation and then 4 weeks of WM. After that I'll take a week off.

Anyhoo, onto today:

Workout Details:

All lifts are 3x8 with eith 90- or 60-second rest between sets.

Barbell Squat (90 sec.)
275 x 8/8/8
Observations: I had 265 penciled in but I figured WTF and just threw on the quarters. These went very well although my knees came in some on the last couple of reps. Still, I was pretty happy with sets of 8 at this weight.

Hanging Leg Raises (60 sec.)
BW+20 x 8/8/8
Observations: Still looking like a fool on these but oh well!

Machine Hack Squats (90 sec.)
90 (each side) x 8/8/8
Observations: I knew I did not have it in me for heavy deads today so I swapped in the hacks and will do the deads in the 8x3 on Friday.

Decline Bench Sit-ups (60 sec.)
+45 x 8/8/8
Observations: The big plate is a little cumbersome on these. :eek:

Standing Calf Raise (60 sec.)
360 x 8/8/8
Observations: Nothing unusual here to report.

Total Time with Weights: 40 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout on the bike at level 10.

iPod Highlights: Golden Blunders by the Posies, Future Says Run by Tonic, International Pop Overthrow by Material Issue, Talk About the Passion by R.E.M., and Streets of Sorrow/Birmingham 6 by the Pogues.

That's all for today folks. Take good care.

[StlBarbie]

WOW .. YOU POST UP SOME AWESOME WOS!!!
Great SQUATS ... love the HACKS .. and WOWZA to the ab work with the #45!!!

GUESS WHO IS COMING TO TOWN THIS WEEKEND???? :D
I have tickets ~~~ I feel the need to watch the CUBBIES GO DOWN .. LIVE!! :D

[eddied27]

I feel like I am fading a little....


The below confirmed for me the above.....



The big plate is a little cumbersome on these. :eek:


uh....use a dumbell!! ;) :D

Sorry....couldn't resist. Hope your well.....Ed

[batteryrequired]

Don't worry about the hanging leg raises bud, at least your doing them! Form will come with time. Persistance pays off.

Oh Barbie.....you gotta get a big sign to hold up for the TV camaras regarding the cubs and Pete...lol.

[Seosaid]

Happy Hump day to you Gigantic Scotty ;), we all look a little foolish doing Hanging Leg Raises But they are great!!!

So it's Well worth it to keep doing them.

[GSCampbell]

I feel the need to watch the CUBBIES GO DOWN .. LIVE!! :D

Well the Cubbies go down more often than a 20-dollar hooker so I seldom feel the need to see it live. :D Although I will say that when they come to Colorado to play the Rockies it often leads to a game thaty ends up like 20-18 or some other ridiculous score which can be fun to watch.

Thanks to all for the workout encouragement. And Ed . . D'OH on the dumbbell thing! LOL

http://static.redjupiter.com/images/kerndems/dohhomer.gif

Today was a brief cardio session with the Mrs. at the gym (we tried it in a step class but got kicked out! :D )

-30 minutes on the bike (hills) at Level 10.

-Back Extension (Machine): 3x10 @ 295

-Decline Sit-ups: 3x10 @ BW+45 (yes, I used to big ole plate again.)

-10 minutes on the elliptical (waiting for Mrs. GSC to finish her circuit.)

Not much else to report - it isn't raining anymore (thank God!) All is well here - hope you can all say the same.

Oh and Josie, keep on calling me Gigantic Scotty - from you I love it!

[pastorgbc]

Excellent leg work, GSC. I love the way you went with your instincts and pushed yourself on the 275.

Ray

[GSCampbell]

Excellent leg work, GSC. I love the way you went with your instincts and pushed yourself on the 275.

Ray

Yeah but I'm paying for it today! :eek:

Thanks Ray.

[Hibiscus09]

Ya'll are getting kicked out of places? Nice! :D

Great job on the cardio and the leggie workout!

[joed]

Ya'll are getting kicked out of places? Nice! :D


hahahahahahaha.

[SeaSiren]

Today was a brief cardio session with the Mrs. at the gym (we tried it in a step class but got kicked out! :D )


rofl :D

[ChocoChick]

Hi cutie!

[GSCampbell]

Happy Thursday all! Just a brief update this morning and then work, work, work (yeah, right! :D)

Workout Details:

All lifts are 3x8 with 90- or 60-second rest between sets.

45-degree Incline DB Press
85 x 8/8/8
Observations: Again, I had trouble on the second set just getting off the ground but once I did it went well - odd. Still, I am happy to see the weight going up here.

T-Bar Rows
100 x 8
110 x 8/8
Observations: The first set felt easy so I bumped the weight for the second and third - felt good.

Barbell Curl
50 (weight only) x 8/8/8
Observations: :D

Reverse Grip Tricep Pressdown
130 x 8/8/8
Observations: Nothing unusual to report here.

Total Time with Weights: 35 minutes.

Cardio: 5-minute warm-up on the elliptical / 20 minutes post-workout on the elliptical.

iPod Highlights: Who Do You Want To Be by Oingo Boingo (I need to put this first every day! First off it is a great song IMO and second the title/chorus is so appropriate for me in terms of starting my workout; who do I want to be? I want to be the guy who gets up at 4:30 am to lift, not some other guy.) Anyhoo, also got Into Your Amrs by the Lemonheads, Give It Up by Hothouse Flowers (I think), Excitable Boy by Warren Zevon, and Beauty School Dropout from the Grease soundtrack (I mention this one not so everyone will give me grief but because about a hundred years ago I played that role with a gigantic pompadour and a gold lamee sport coat! :D )

That's all for today - make yours great!

[ChocoChick]

Beauty School Dropout from the Grease soundtrack (I mention this one no so everyone will give me grief but because about a hundred years ago I played that role with a gigantic pompadour and a gold lamee sport coat! :D )

Pics, please. :)

[GSCampbell]

No workout this morning based on lack of sleep.

Long story short Mrs. GSC worked last night from 4-Midnight (her usual shift) so I did what I always do in terms of getting the girls dinner, showered, to bed, etc.

I went to bed at approx 9:45 and called my wife. She told me she had been having some chest tightness at work and I urged her to be seen by someone at the hospital where she works. Well apparently the pain didn't go away so they checked her out, took blood, ran tests, etc. and by the time she got home it was 2:30 AM. Needless to say I was pretty worried.

The good news is that she is 100% fine. :) The bad news is that I am working on about 4 hours sleep and I have a long busy day including a presentation to about 140-150 folks up in Loveland.

I hope everyone has a great weekend.

[pastorgbc]

Sorry you had such a rough night, buddy. However, we are glad to hear your wife is alright.

Hope you guys have a wonderful weekend as well.

Incidentally, prior to my vocational calline, I used to be very much into alternative music. You have some excellent tastes.

Ray

[StlBarbie]

Sorry to hear you had such a rough evening but happy to know your wife is fine!!! :)

Just take that CUBBIE MENTALITY right into the lecture with you!!!! :D

[SeaSiren]

Glad to hear she's OK :)

[joed]

Oh man. 4 hours sleep, drive an hour, speak to an auditorium filled with people, questions - answers, grab a bite to eat, then drive another hour to get back. I can't get this tune outta my head:

Life in the fast lane
Surely make you lose your mind
Life in the fast lane...

[jocularric]

Sorry to hear about your scary night Scott and I'm glad things were OK.

So a presentation (I hope it went well) in Loveland? Small world. If you make it up here very often one of those times we should get a bite to eat--no fish. :D

Hey Joe where are you at? Denver to Loveland is just about an hours drive--depending on where in Denver you're coming from. How'd ja know? Are you local too?

[GSCampbell]

Hey Colorado boys! Who wants to go to the Colorado Pro Show in June? I went last year and it was OK. I am hoping for a better expo/show this year. We should go.

The conference went well - It was held at the Medical Center of the Rockies - what a beautiful facility.

As is usual for any presentation I give, I was the most irreverent of the bunch (I was also the only non-MD of the group :eek: ) but it went well and I got a lot of questions.

Not much to report for a Saturday morning. I will be watching a lot of the NFL draft today (yes, I am that guy!)

It is supposed to be in the 80's here tomorrow - can't wait!

[Hibiscus09]

We lost our best receiver to the draft. Spurrier thought he'd be a first round draft pick if he waited one more year, but he didn't. Pooey. His name is Sidney Rice. I don't know where they expect him to end up -- maybe the second round. He has great hands, but his speed is lacking. I hope he doesn't end up 3rd round.

So, I'd go to the Colorado show with you guys, but it's a bit of a drive. :D :p

Enjoy the 80 degree weather. It's starting to get overly toasty here already -- I think we'll be hitting 90 today.

[joed]

Yeah joc, I'm one of the mountain men. SW Den in the foothills.

Yo hibs, our offer of 20 grand still stands; you can count on us to keep that new dealership afloat. Seems to me that Rice is not much different than any of those young talented guys - the grass is always greener...

Hey gsc, compared to last wk it sure looks like spring has sprung. Glad your wife is OK. I probably won't be around for the Colo show, in June we usually take a long road trip. Cubbies hung tough last night, although that 8th inning was giving the announcers heartburn; saw it on WGN. Enjoy the wkend, good guy.

[Seosaid]

I was super worried when I started reading your Rough Night story, I thought I would end it with your wife being sick!

Thank God it got a happy ending!

I hope your day went well!

[jocularric]

Hey Colorado boys! Who wants to go to the Colorado Pro Show in June? I went last year and it was OK. I am hoping for a better expo/show this year. We should go.
June 2 & 3? That sounds like a good idea. I never been to a show before so it could be very interesting.

[ChocoChick]

I was super worried when I started reading your Rough Night story, I thought I would end it with your wife being sick!

Thank God it got a happy ending!

I hope your day went well!

Bump to this - I had the same thought.

Glad everything is ok. :)

[justtryn]

That's a such a scary thing - my wife had something similar happen to her on my boy's birthday a few years ago... the docs thought it was from a medication she was on!

Glad to hear all is well, though.

Take care, Scott

[GSCampbell]

Thanks to all for the well wishes regarding Mrs. GSC - we were a little scared (particularly in light of my situation last year) but we are happy all is well.

Ok, first off I have too many subscribed threads! :eek: Just looking at my control panel makes my head spin. I will try to get there but as you know I usually take the weekends off from the board to spend time with the family so I have a lot to catch up on.

Second, I know I said that I would be starting the Waterbury Method today but true to form I changed my mind last minute and went in another direction. I will be doing something of a hybrid split. The main body of the split will be along Max-OT principles (look Here for a good explanation (http://forum.bodybuilding.com/showthread.php?t=508611) ) along with a dedicated arm day I have used in the past. I plan to run it for 4 weeks initially to see how it goes.

Anyhoo, here was what happenbed today:

Workout Details:

All lifts are 3x4-6 with 2 minutes rest between sets.

Flat BB Bench Press
275 x 3
265 x 4/3
Observations: I was a little ambitious with the starting weight here obviously. I will start a bit lower next week. :eek:

Incline DB Press
90's x 6
95's x 6/5
Observations: Really close on that last set but no cigar. I will start at the 95's next week. I was noticeably stronger in my right arm here.

Weighted Dips
BW+25 x 6/6/6
Observations: Been a long time since I did these but I cranked 'em out at this fairly light weight. Moving it up next week.

Decline Bench Sit-ups
+45 x 8/8/8
Observations: Used a dumbbell this time! :D

Total Time with Weights: 40 minutes.

Cardio: 5 minute pre-workout warm-up. No time afterwards for more as we needed to pick up Colleen from school.

iPod Highlights: She Said by the Beatles covered by Overwhelming Colorfast, Burnin' Love by Elvis, Don't Stand So Close to Me by the Police and Long December by Counting Crows.

That's it - short and sweet.

I will try to catch up on journals tonight but we are busy!

[joed]

...I know I said that I would be starting the Waterbury Method today but true to form I changed my mind last minute and went in another direction...

No.........Way!

[GSCampbell]

No.........Way!

Way! :D

Quick update for this morning. I had a lousy night's sleep. The warm temperatures yesterday may have had something to do with it as I tossed and turned a little - ugh. :mad:

Workout Details:

All lifts are 3x4-6 with 2 minutes rest between sets.

V-Bar Pulldowns
225 x 6/4/5
Observations: Nothing unusual to report here. I still prefer these to wide-grip; seem to be much easier on my shoulder.

BB Deadlift
315 x 6/5/5
Observations: Felt good for the most part. Still having some grip issues but better today.

Seated Cable Rows
200 x 6/6/6
Observations: Need to find a different machine as 200 is the max. on this one. :eek:

Decline Bench Sit-ups
BW +45 x 10/10/10
Observations: I still hate abs.

Total Time with Weights: 33 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout on the bike which was killer for some reason today.

iPod Highlights: A Girl Like You by the Smithereens, Someone Who is Cool by Odds, Front Porch Looking In by Lonestar, Cowboy Take Me Away by Dixie Chicks, and Sir Duke by Stevioe Wonder.

Not much else to report. I will probably take tomorrow off from the weights but then again I may do some shoulder work - we'll see.

[kimsquit]

Good to see the ab work even if it's done grudgingly ;)

and good choice for Stevie Wonder!

~ Chris

[GSCampbell]

Nothing to report today - no workout, no cardio, just . . . .
http://img.alibaba.com/photo/11092271/Bamboo_Relax_Chair.jpg
RELAX

[jtroster]

What a nice inviting picture.

[GSCampbell]

What a nice inviting picture.

I am imagining myself in the middle and any number of BB.com hotties on either side (Hibby, SeaSiren, Josie, ChocoChick, etc. etc. etc.) :D

[GSCampbell]

OK, before I post the day's workout update I have a confession to make. Now I am not a big TV watcher. I watch football (and all things football) and movies on TV but I don't really have "my show" or anything like that. That said I will admit that I am a huge fane of Dirty Jobs (http://dsc.discovery.com/fansites/dirtyjobs/dirtyjobs.html) on the Discovery Channel. I got hoime last night at about 9:30 and should have gone right to bed but Mrs. GSC was watchin' Dirty Jobs and I got immediately sucked in! :D

Anyhoo, enough about my odd TV habits. Today's low-down:

Workout Details:

All lifts vary in set/rep scheme

Superset #1: EZ Bar Curl / Close Grip Bench Press
EZ: 65 (weight only) x 5/5/5/5
CGBP: 195 x 5/5/5/5
Observations: First superset is a warm-up of each lift at 15 reps and then 4x5. It is supposed to be heavy although I haven't done it in a while so I started pretty light (at least on the close grips.) Still, it went well and I will move both weights up a bit next week.

Superset #2: EZ Bar Skullcrushers / DB Hammer Curls
Skulls: 60 (weight only) x 8/8/8
Hammer: 35's x 8/8/8
Observations: Second superset shoots for 3x8 and again I started at weights I felt I could hit. Both go up next week.

Superset #3: Incline DB Curl / Cable Pressdowns
Incl: 30's x 10/10/10
Press: 150 x 10/10/10
Observations: Third superset is a 3x10 and these went well. I have never been very comfortable with the incline DB curls but I was happy with them today.

Superset #4: Machine Tri. Extension / Machine Preacher
Tri: 60 x 15/15
Bi: 60 x 15/15
Observations: Final superset is a 2x15. I had no real idea where to start here as machines vary so much IMO. There were Magnum Fitness machines and the tris were easier than the bis but that is typically the case with me.

Total Time with Weights: 45 minutes.

Cardio: 5 minute pre-workout warm-up and 15 minutes post-workout at medium intensity on the bike.

iPod Highlights: LOTS of really good stuff today! Happy Hour by the Housemartins, Glycerine by Bush, Our House by Madness, Ballad of El Goodo by Big Star, Einstein on the Beach by Counting Crows, Sweat by Oingo Boingo, Jeremy by Pearl Jam and walked to the locker room listening to Rich Girl by Hall & Oates - LOL :D

I love this workout! I have since I started doing it a few years ago. Not much else to report other that that the Mrs. has a Garage Sale planned for Friday! God save us all.

Have a great Thursday folks. Isn't that the weekend peeking around the corner up ahead?

[justtryn]

Morn'n Scott. Looks like arm day was a success. :D How about the pump?

[GSCampbell]

Morn'n Scott. Looks like arm day was a success. :D How about the pump?

That's part of why I like this workout Mark - great pump! And that second superset is murder on my forearms - love it. :)

[kimsquit]

if the lower part of the arm is the forearm, then shouldn't the upper part of the arm be the aftarm :confused:

Great workout!

[pastorgbc]

Excellent arm work, Scott. I'm sure the arms loved the attention.

Ray

[jocularric]

The Discovery Channel is one of my favorites. Looks like you had a little arm fun. :) Have a great day Scott.

[joed]

Garage sale? Oh man! If I was you I'd start locking up my valuable junk in one of the garage cabinets. I can just picture the scene, in a week or two...

"Hey honey, have you seen that thingamajig? It was right here on the work bench but I can't find it.".

"That old dirty thing? Someone bought it for a buck.".

[GSCampbell]

Yes, I was up 'til 10:30 helping price things for the sale. A dollar here, 50-cents there. :mad: The sad part is that we are selling a lot of the girls baby toys, strollers, etc. That seems no fun to me. :(

Anyway, here is the scoop on this morning's leg torture.

Workout Details:

All lifts are 3x4-6 with 2 minutes rest between sets. Calves are 3x8

BB Squats (past parallel)
300 x 6/6/6
Observations: What an odd creature I am. I had 295 written down and then my ego walked up and said "Hey Sally! Go ahead and throw those itty, bitty 2.5's on there and you can write '300' in your journal!" So I did. I was happy with these today but I am already feeling them which means tomorrow will be a real adventure.

Leg Press
5 Plates per side x 6/6/6
Observations: Felt good for the most part. The traditional leg prass has bothered my back in the past so I am seeing how this goes.

BB SLDL
185 x 6/6/6
Observations: Did these on a step and thought about ChocolateGirl the whole time. :D

Standing Calf Raise
375 x 8
390 x 8
405 x 8
Observations: Felt I could keep moving the weight up. Will start at 405 next week.

Decline Bench Sit-ups
BW +50 x 10/10/10
Observations: I struggled with DB placement here if that makes sense. Any suggestions?

Total Time with Weights: 45 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout on the bike.

iPod Highlights: Personal Jesus by Depeche Mode, Ana Ng by TMBG, Hard to Be by the Vaughn Brothers, Day Tripper by the Beatles, Nowhere to Go by Greenberry Woods, and a great cover of Blackbird by Sarah McGlaughlin.

Cross your fingers that we make some dough at the sale today. Happy weekend all!

[justtryn]

Hey Scott - Garage sales are always such a pain. My wife keeps asking if we can have one. I just tell her we don't have enough to bother selling. Of course, she stays out of the garage where all my good stuff is. :D

[kimsquit]

if you sell your garage, where will you park your car?

[Hibiscus09]

Fingers crossed! :) Nice job on the workout and happy weekend!!

[GSCampbell]

if you sell your garage, where will you park your car?

I was thinkin' your place but that would be one hellacious commute! :D

[jocularric]

BB Squats (past parallel)
300 x 6/6/6
Observations: What an odd creature I am. I had 295 written down and then my ego walked up and said "Hey Sally! Go ahead and throw those itty, bitty 2.5's on there and you can write '300' in your journal!" So I did. I was happy with these today but I am already feeling them which means tomorrow will be a real adventure.
LOL Good job neighbor. How fair thee now?


Standing Calf Raise
375 x 8
390 x 8
405 x 8
Observations: Felt I could keep moving the weight up.
Doth it nay not feel good?


Decline Bench Sit-ups
BW +50 x 10/10/10
Observations: I struggled with DB placement here if that makes sense. Any suggestions?
I doth suggest at the top of thy chest--just under thy chin.

[Daimozz]

grats on the jump in ur squats .......great work outs...... mind if i steal a chair there? and the sun.....

[SeaSiren]

Congrats on the squats. :)

And good luck with the garage sale

[GSCampbell]

LOL Good job neighbor. How fair thee now?

Me thinks mine leggies doth protest too much! :D

[mom24boys]

*waves* hiyas stranger :)

[GSCampbell]

Ok we are really busy so I only have time for a quick update today.

Workout Details:

All lifts are 3x4-6 with 2 minutes rest between sets.

Flat BB Bench Press
255 x 6/4/4
Observations: Not happy with these at all. I had higher expectations after dropping the weight. In any event, I will keep working on this.

Incline DB Press
95's x 6/6/6
Observations: These were better - maybe I just need to skip the flat BB benchg all together. :D

Weighted Dips
BW+35 x 6/6/6
Observations: Up again next week.

Decline Bench Sit-ups
+50 x 10/10/10
Observations: Thanks for the placement suggestion Joc!

Total Time with Weights: 40 minutes.

Cardio: 5 minute pre-workout warm-up. No time afterwards for more. :mad:

iPod Highlights: Baba O'Reilly by the Who, Rain King by Counting Crows, Spider-Man by the Ramones :D, Dirty Little Secret by New American Rejects (I think), and Down Together by the Refreshments.

I will try to catch up later tonight but no promises.

[justtryn]

Good work, big guy!

[Daimozz]

nice stats ......and id not be ashamed of those number for ur chest.....but hey thats me;) ..........

[GSCampbell]

*waves* hiyas stranger :)

Hi! I'll try not to be such a stranger. :D

[kimsquit]

Hi! I'll try not to be such a stranger. :DI'm not sure you can get any stranger :p

[joed]

hahahahahaha. Good one.

[BigBT]

Nice looking inclines. Don't skip the bench, just move the inclines to the first exercise for the next couple of visits. Then go back to the flat bench. I did that for a month and was amazed how much my flat bench shot up.

[GSCampbell]

hahahahahaha. Good one.

It is a good one but you both know I can certainly become stranger . . . I think. :D

[pastorgbc]

I don't think your flat bench is anything to sneeze at; those are nice lifts. What I would do is front load a set with higher reps, say at 225 and work up to 12-15 reps while benching 245 at the present volume. It could be that you just need a little more endurance to get all your lifts.

Great inclines and dips.

Ray

[GSCampbell]

I don't think your flat bench is anything to sneeze at; those are nice lifts. What I would do is front load a set with higher reps, say at 225 and work up to 12-15 reps while benching 245 at the present volume. It could be that you just need a little more endurance to get all your lifts.

Great inclines and dips.

Ray

Thanks Ray. I remember a while back doing a pretty high volume bench program - Gary Edwards' Big Bench Program - I may need to look for that again.

[ChocoChick]

I am sure you are overdue for a new program. You know how you are -- sticking with the same ole, same ole for ages. :D :D

[GSCampbell]

I am sure you are overdue for a new program. You know how you are -- sticking with the same ole, same ole for ages. :D :D

OK little missy! I am gonna run this current split until May 25th. After that I am open to suggestions. Got any?

[ChocoChick]

OK little missy! I am gonna run this current split until May 25th. After that I am open to suggestions. Got any?

WooHoo - May 25. That must be a longevity record! :D :D :D

Anyway, I won't believe you until you do it. ;)

[GSCampbell]

Update for a Tuesday morning.

Workout Details:

All lifts are 3x4-6 with 2 minutes rest between sets.

V-Bar Pulldowns
225 x 6/6/6
Observations: Probably a little more body English than I should have here. I will probably leave the weight where it is for now - maybe up 5 lbs.

BB Deadlift
315 x 6/6/6
Observations: I was thinking I wouldn't do these today but then I yelled at myself and did 'em. They went better than I expected so the weight goes up next week.

T-Bar Rows
135 x 6/6/5
Observations: Swapped these in for cable rows this week just for a little variety.

Total Time with Weights: 35 minutes.

Cardio: 5 minute pre-workout warm-up and 20 minutes post-workout on the bike.

iPod Highlights: I thought I put my iPod in my bag after yesterday's workout but I guess not! :mad: So, no highlights today - just the crap that Bally's was pumping in. Yuck!

That's it for today - I am feeling a bit tired although I slept like a stone last night. Maybe just a bit run down.

[jtroster]

Nice workout. I only dream of 315 deadlifts for now.

[Daimozz]

me too thats alot of dead weight!! impressive!

[jocularric]

Forsooth there be good wielding of iron and steel in thy dungeon. Wondrous well good sir! Godspeed.

[batteryrequired]

Hey, great job. Keep hollerin at yourself on the deadlifts, you can do them. Builds a nice solid thick back! :)

[SeaSiren]

BB Deadlift
315 x 6/6/6
Observations: I was thinking I wouldn't do these today but then I yelled at myself and did 'em. They went better than I expected so the weight goes up next week.


Good for you! :)

[kimsquit]

Well done, Scott!

[joed]

"GSCampbell
100% USDA Prime Smart-Ass"

What's this all about? You change your by-line and today hibs says "hi BIG boy" in her journal. hmmmmmm. You've been here long enough to know you can't make any dramatic changes like that without letting your fan club know what's going on. Say you're sorry.

[kimsquit]

if you want to know where Scott's 99.9% went, check my journal ;)

[GSCampbell]

if you want to know where Scott's 99.9% went, check my journal ;)

Great, now I get to be called "needle dick" in my very own journal! :eek: :D

Today's update coming a bit later tonight . . . .

[kimsquit]

Great, now I get to be called "needle dick" in my very own journal! :eek: :D

Today's update coming a bit later tonight . . . .I don't think anyone will needle you about your member


:)

[GSCampbell]

I Was In The Pool!

:D

[kimsquit]

I Was In The Pool!

:Dand it was cold out!

[GSCampbell]

Hit the weights for a third day in a row and I was feeling it by the end.

Workout Details:

All lifts vary in set/rep scheme

Superset #1: EZ Bar Curl / Close Grip Bench Press
EZ: 70 (weight only) x 5/5/5/5
CGBP: 205 x 5/5/5/5
Observations: I was happy with these today - I felt strong on both lifts and had plenty left in the tank on the curls in particular.

Superset #2: EZ Bar Skullcrushers / DB Hammer Curls
Skulls: 70 (weight only) x 8/8/8
Hammer: 40's x 8/8/8
Observations: Nothing unusual here - weights go up!

Superset #3: Incline DB Curl / Cable Pressdowns
Incl: 35's x 10/9/7
Press: 160 x 10/10/10
Observations: This is where I started to hit the wall. I was running out of steam here.

Superset #4: Machine Tri. Extension / Machine Preacher
Tri: 70 x 8, 50 x 15
Bi: 70 x 6, 50 x 15
Observations: This is where I officially hit the wall. :D I had nothing left for these.

Total Time with Weights: 45 minutes.

Cardio: 5 minute pre-workout warm-up and breathless stagger to the car afterwards.

iPod Highlights: Barrel of a Gun by Guster, Pretty Persuasion by REM, Girl All the Bad Guys Want by Bowling for Soup, Lessons in Love by Level 42, Monkey Wrench by Foo Fighters, and I Want You Bad by the Long Ryders.

I am taking a day off tomorrow. I may do a little light cardio but then again I may not. :) Happy Hump Day gang!

[jtroster]

Nice arm routine. I usually add some shoulder work into my arm blast workouts.

[justtryn]

Great supersets, Scott. Get a little arm pump going on??

[pastorgbc]

That is an excellent arm workout. I love the intensity.

I would be careful: you are going to get big lifting like this!
:)
Ray

[batteryrequired]

Ya...what Ray said...your gonna get big doing that! :) Great workout....keep it up!

[StlBarbie]

So shall we assume today was OFF??? :D
YOU CERTAINLY EARNED IT!!!! AWESOME WO .. and had to be INTENSE getting it all in within 45 minutes ... GREAT JOB!!! :)

[ChocoChick]

Hi Scott!

[jocularric]

Well done Sir Scott!

[GSCampbell]

Thanks everyone and yes Barb - a DAY OFF was really nice!

Ok, several things to discuss today:

First and foremost - please send some prayers our way. My wife's mom is going in for a hysterectomy today so we could use them!

Second, this is a killer busy day on top of that. I have a number of meetings at work, a photo shoot with my youngest daughter for the new QuitLine website (yes, I'll let everyone know when it comes out so you can ridicule me), and I am leaving work early today to go see the oldest perform in the Shakespeare festival! On top of all that Mrs. GSC works tonight and I need to take my car into the shop fiurst thing tomorrow morning before gynastics and a birthday party! :eek:

Anyway, if we make it through today in one piece I'll be happy. In terms of workout this morning:

Workout Details:

All lifts are 3x4-6 with 2 minutes rest between sets. Calves are 3x8

BB Squats (past parallel)
315 x 5/4/4
Observations: Happy with the weight but not necessarily the reps. I will look at these as something to work toward. I also think I may need to dig my belt out of moth balls as I feel I might need the extra support in my lower back.

Leg Press
6 Plates per side x 6/6/6
Observations: Felt very good again today. I do find that I need to be very careful not to forget to breathe on these. :D

BB SLDL
205 x 6/6/6
Observations: Did these on a step and nothing unusual to report

Standing Calf Raise
420 x 8/8
435 x 8
Observations: I am nearing the stack on this machine! :D

Decline Bench Sit-ups
BW +50 x 10/10/10
Observations: Yuck!

Total Time with Weights: 50 minutes.

iPod Highlights: Rock & Roll All Night by KISS, Baby Doll by Pat Green, New Mistake by Jellyfish, Head Over Heels by the Go-Go's (which has two things I like; some hard played piano and a bass 'solo' :) ), and Takin' it to the Streets by the Doobie Brothers ('If I hear Yah Mo Be There one more time, I'm gonna Yah Mo Burn this place to the ground!')

Wish I could stick around today but . . . TOO BUSY!

[bluegreen]

<waving> good thoughts for your mother-in-law today! enjoy the photo shoot with your daughter that sounds fun! love the user title by the way, lol!

[pastorgbc]

I certainly will keep your mom-in-law in prayer.

It sounds like you and the kids have some great stuff to share today. I hope you enjoy every minut of it.

Excellent leg work to, my friend. As I have gotten older, squats have been my most inconsistent lift. Just hang in there.

Ray

[joed]

Hope your wife's mom will be OK; the recuperation can be a bear at her age but if she eats well & takes it easy this'll be a memory before she knows it.
So the kids are following in dad's footsteps. Good. GOOD. Have a great wkend wanger. (Wonder if your new nickname should be wanger hanger, hanger wanger, the wang that hangs except in a cold water pool, or what? I just saw jag online, maybe between him and everyone else we can come up with something that fits perfectly.)

[GSCampbell]

The initial report on my mother-in-law is excellent!

Everything went fine in surgery. They found a couple of ovarian cysts but no cancer! Good news, good news!

[pastorgbc]

Prayers answered already!

That is great news.

Ray

[bluegreen]

indeed good news! http://i2.photobucket.com/albums/y32/BunnyBelle/smileys/pp_dancing_429.gif

[jocularric]

I'm glad to hear things are working out for your mother-in-law. I'm sure your wife is relieved. Good sir take it easy this weekend and enjoy the family.

[Hibiscus09]

The initial report on my mother-in-law is excellent!

Everything went fine in surgery. They found a couple of ovarian cysts but no cancer! Good news, good news!

Yay! That is fantastic news!! I'm happy for you and yours. :)

[joed]

That's terrific man. Hope her recovery is quick. It may be one of the best mother's day presents she ever had.

[SeaSiren]

That IS good news! :)

[BigBT]

That is great news. Glad to hear everything went well. Now she can go back to treating you like the person who stole her little girl! :D

[mom24boys]

YAY great news!!

[Seosaid]

Great news!!

I hope you had a great weekend!

[ChocoChick]

Glad to hear your good news. Hope you have a better week this week!