Braindrop's Quest to Lose 100#

[Freddie Beef]

Back day. W00t.

Hypers: 10# weight behind head 3x12
Barbell Bent Rows: 8x 135#; 8x 185#, 8x 185#, 8x 185#
Deadlifts: 8x 135#; 8x 205#, 8x 205#, 8x 205# **
T-Bar Row: 8x 90#, 8x 115#, 8x 115#, 8x 115# **
Dumbbell Bent Row: 90# 12/12, 12/8 can't freaking move my arms.

NICE

[Braindrop]

5K run, 35:15. And I lost 2 pounds this week. Rawr.

[Braindrop]

While I can't prove my crappy workout was a direct result of drinking too much at UFC, I suspect it. :) I don't feel hungover, but I have no energy. Bleah.

Chest/Abs/Biceps
~~~~~~~~~~~
Crunches: 3x13x
Bench: 185# 8x, 6x (f), 3x (f) ?wtf?
Twist Crunches: 3x12x
Preacher Curls: 63# 12x 12x 12x **
Incline Bench: 150# 8x 8x 4x (f)
Dumbell Curls: dropset 45# to 20#

** moving up next time
(f) failure

[Braindrop]

I knew I forgot something yesterday:

20m yoga
1.6m run

[Braindrop]

Shoulders/Triceps
~~~~~~~~~~~
Bench Tris: Bodyweight 12x 12x 12x
Barbell Military Press: 100# 8x 8x 8x **
EZbar Skulls: 93# 8x 8x 8x
Shrugs: 80# dumbbells 20x 20x 20x
Arnies: 30# 8x 8x 17x (f) **

** moving up next time
(f) failure

[Freddie Beef]

I heard yoga was pretty tough.....is it?

[Braindrop]

I guess it depends on what you mean by "tough". If you mean, getting to the point where you stick an ankle behind your neck, yeah, that's tough :)

I was an inflexible lump in January. I basically approached yoga the same way I do my workouts -- with the confidence that, long-term, doing it regularly will be to my benefit.

I'm not doing any inverted craziness or advanced stuff. I did Rodney Yee's _AM Yoga_ for the first few months, then switched to his _Back Care Yoga_ (always the first section, sometimes the second) for the last few.

I think I own *all* of his DVDs (even the ones that I'll never be able to do), and occasionally throw in something else, but a lot of them have a significant strength component, and I feel that I've got that pretty much covered elsewhere :) I lean toward the ones that emphasize flexibility -- his _Upper Body & Shoulders_ one and _Yoga: Flexibility_ are both semi-regular.

Wow, that got long.

Short answer: Yoga has been life-changing in terms of how I feel physically and how much more attuned I am to my body, not to mention the increases in range-of-motion I see in the gym. I recommend that you get the AM Yoga DVD (it's included in the Gaia Yoga Starter Kit along with mat, block & strap) and start doing it it 3-4 times/week, and commit to it for 3 months. You'll be hooked.

[Freddie Beef]

Short answer: Yoga has been life-changing in terms of how I feel physically and how much more attuned I am to my body, not to mention the increases in range-of-motion I see in the gym. I recommend that you get the AM Yoga DVD (it's included in the Gaia Yoga Starter Kit along with mat, block & strap) and start doing it it 3-4 times/week, and commit to it for 3 months. You'll be hooked.

I will definitly give it a try!!

[Braindrop]

Damn, I forgot to post again yesterday:

30m yoga
1.6m run

[Braindrop]

Back day! Woot!

It started slow for me today. My form was sucking on barbell rows to the point that I dropped 20# on my third set just to get form back. Deadlifts make everything better tho, so it was ok. :)

Hypers: 10# weight behind head 12x 12x 12x **
Barbell Bent Rows: 8x 95#, 8x 185#, 8x 185#, 8x 165#
Deadlift: 8x 135#, 8x 225#, 8x 225#, 8x 225#
T-Bar Row: 120# 8x 8x 8x **
Dumbbell Bent Rows: 90# 8x 8x 8x

** moving up next time

[Braindrop]

Mrs. Brain just sprained the hell out of her ankle :( And I leave town at 4 AM for a week.

[Braindrop]

Back at the hotel. Yelled at by security for dropping weights, all is right with the world :)

You know it's been a good arm workout when you have to use two hands to lift the gallon of milk to chug down your post-workout Nitro $$$

I'd hoped to have added 10# to my bench since last month -- I wanted every plate in the gym (260#). Alas, still can't get it.

Chest/Abs/Biceps
~~~~~~~~~~~
Crunches: 12x 12x 12x
Bench: 8x 195#, 4x 225#, 1x 245#, 260# (f)
Twist Crunches: 12x 12x 12x
Hammer Curls with 35# plates: 12x 12x 12x
Incline Bench: 155# 8x 8x 8x **
Decline Dumbbell Flys with 35# plates: 10x 10x 10x **
Cybex Curl Machine: Dropset from 7

** moving up next time
(f) failure

[Braindrop]

Yoga during lunch, running after work.

[Braindrop]

It's nice to run without my wife occasionally, just to push myself a bit. Since we're in different states, I don't even feel guilty about it :)


20m yoga
5K run 33:45 (PR)

[Braindrop]

The decline dumbbell flys are the ****. My chest is still sore in all sorts of new places from them. Definitely adding them to my regular routine for awhile.

Today I'm shooting for yoga at lunch, then shoulders/triceps this evening.

[Braindrop]

Another day at the hotel. My bad shoulder got some serious twinges during military, I had originally planned on the 105# to be a warmup, but ended up keeping it as the final working weight. Everything else felt fine.

Shoulders/Triceps
-----------------
30m yoga at lunch
Bench Tris: bodyweight 12x 12x 12x
Barbell Military Press: 105# 8x 8x 8x
Skullcrushers: 45# plate 40x 35x 35x (all to failure)
Shrugs: Two 45# plates 50x 43x 40x (all to failure)
Side raises: 35# plates 10x 10x 10x

[Braindrop]

Serious insomnia last night -- 2 hours sleep :(

20m yoga during lunch.

Oh yeah, I'm back in the O-35 journal section. I've given up on the pr0n and other spam in the Losing Fat Journal section.

[Braindrop]

Totally off day today, deep-tissue massage scheduled for this afternoon.

[Braindrop]

Back home, yay!

Mrs. Brain is still limping on the ankle :( I ran alone, and probably will be for the next 2-4 weeks.

5k run 34:48

[Braindrop]

Started Pump back again, I for sure am having better workouts on it than when not. Mrs. Brain has started back to school, so I didn't have a spotter today. First time I've done DB bench in awhile, my form sucks.

Chest/Biceps/Abs/Forearms
--------------------------
Crunches: 13x 13x 13x
Dumbbell Bench: 70# 8x 8x 8x **
Twist Crunches: 12x 12x 12x **
Preacher Curl: 63# 8x 8x 8x **
Decline Flys: 40# 8x 8x 8x
Incline Bench: 8x 145#, 8x 155#, 8x 155# **
Hammer Curls: Dropset 45# to 20# by 5#
Forearm Roller (I hate you Fred): 10# 4x
45min Elliptical machine lvl 5 intervals

[Braindrop]

Cardio only today.

60 mins elliptical lvl 5 interval

[Braindrop]

Great workout today, a ton of energy.

Shoulders/Tris
--------------
Bench Tris: 13x 13x 15x **
Barbell Military Press: 115# 8x 8x 8x
EZ Skullcrushers: 93# 8x 8x 8x
Dumbbell Shrugs: 85# 20x 20x 20x **
Side Dumbbell Raise: 35# 8x 8x 13x (f) **
45 min elliptical lvl 5 interval

[Braindrop]

... annnnnd apparently my over-enthusiastic approach to cardio and running has screwed up my ankle (high ankle and achilles). I'm going in to see my chiro tomorrow, hopefully he can beat it into submission. Now both me *and* Mrs. Brain are limping around.

So, I guess I'm not doing cardio today. Bleah. I'm going to go insane if I can't cardio.

[Braindrop]

Got in to see my chiro yesterday for some ART, the ankle feels way better.

Back day!
----------
Hypers: 15# weight behind head 8x 8x 8x **
Barbell Bent Rows: 8x 115#, 165# 8x 8x 8x
Deadlifts: 8x 135#, 225# 8x 8x 8x **
T-Bar Rows: 125# 8x 8x 8x
Bent Dumbbell Rows: 90# 8x 8x 8x **

** moving up next time

[Braindrop]

Did 15 mins of elliptical on my ankle, no problems. I'm not sure what exactly happened with my shoulder, except it *really* didn't feel good.


Chest/Biceps/Abs
-----------------
20m yoga
Crunches: 13x 13x 13x **
Dumbbell Bench: 75# 8x 8x 8x
Twist Crunches: 14x 14x 14x
Preacher Curl: 73# 8x 8x 8x
Decline Dumbbell Flys: 40# 8x 8x 8x
Incline Bench: 165# 8x then did something to my bad shoulder :(
Forearm Roller: 10# 6x, 15# 6x

[Braindrop]

My shoulder felt fine today, I must have just pinched a nerve or something yesterday. The ankle held up well also.

20m yoga
60m elliptical machine

[Braindrop]

I love getting to work out early in the day. And it was back day! How could life be better?

Back
-----
20m yoga
Hypers: 15# behind head 9x 9x 9x **
Barbell Bent Rows: 165# 8x 8x 8x
Deadlifts: 135# 8x; 245# 8x 8x 8x **
T-Bar Rows: 125# 8x 8x 8x
Dumbbell Bent Rows: 90# 9x 9x 9x **
Elliptical 45 mins lvl 5 interval

** moving up next time

[Braindrop]

Leaving on a jet plane... flying back to California for the week. Whee.

[Freddie Beef]

Leaving on a jet plane... flying back to California for the week. Whee.

Whee!!!!! Solid workouts there brother!!!

[Braindrop]

Thanks!

In Cali now, didn't get to the gym yesterday, but I'm going as soon as I get out of here today.

[rpaul11]

Braindrop. Fantastic progress you are making. Great workouts. :)

[Braindrop]

Thanks!

New PR today -- I'm now benching every plate in the hotel gym (260 pounds)!

I got through abs and bench, then they showed up to do some kind of crazy chemical cleaning on the carpet :(

Crunches: 13x 13x 13x
Bench: Pyramid from 95# to 260#
Twist Crunches: 14x then the room filled with chemicals

[Freddie Beef]

New PR today -- I'm now benching every plate in the hotel gym (260 pounds)!



I betcha that was a good ego stroke!!! Congrats!!

[Braindrop]

Yeah, I was psyched to hit it, I've been seriously trying it every month for about 4 months. I barely missed it last time, and was cycling off Pump at the time. I was back on it today, and locked it out. Creatine ftw.

loyd

[Braindrop]

Bad week on the road in terms of workouts. My company got acquired last week, and this week has been insane. I fly home tonight though, so yay.

[peglar]

been reading through your epic log. good work dude and keep it up. i wanna lift every plate in the gym on bench! :(

[Braindrop]

Thanks!

I'm off to the coast for vacation this week. When I get back on Monday, I start an 8-week Animal Test/Stak log.

[Braindrop]

Back from the beach, +9 pounds. Whee :) I knew it was going to be bad.

I'm starting an 8-week Animal Test/Animal Stak log today, with saliva tests at the start, midpoint, and end, to see if it actually does anything. I'm hopeful.

[Braindrop]

This is going to be duped from my test/stak log. If you're reading both, sorry :)

Cardio day.

20m yoga
2.5 mile run

So much for fall, it was 94 out there, dead calm, humid as hell.

[Braindrop]

Great workout today, excellent energy. I'm really ready for the molds and pollen to go the $#@! away, I've awakened with a headache 3 days straight now :( On the up side, 5 pounds of bloat went away.

Chest/Abs/Biceps/Forearms
--------------------------
Crunches: 14x 14x 14x
Bench: 185# 8x 8x 8x **
Twist Crunches: 14x 14x 14x
Preacher Curl: 78# 8x 8x 8x
Incline Bench: 155# 8x 8x 8x
Hammer Curls: dropset 45# to 20# by 5# incs
Decline Dumbbell Flys: 40# 8x 8x 8x
Forearm Roller: 15# 6x **
30 min elliptical machine, lvl 5 interval

** moving up next time

[Freddie Beef]

Great workout today, excellent energy. I'm really ready for the molds and pollen to go the $#@! away, I've awakened with a headache 3 days straight now :( On the up side, 5 pounds of bloat went away.

Chest/Abs/Biceps/Forearms
--------------------------
Crunches: 14x 14x 14x
Bench: 185# 8x 8x 8x **
Twist Crunches: 14x 14x 14x
Preacher Curl: 78# 8x 8x 8x
Incline Bench: 155# 8x 8x 8x
Hammer Curls: dropset 45# to 20# by 5# incs
Decline Dumbbell Flys: 40# 8x 8x 8x
Forearm Roller: 15# 6x **
30 min elliptical machine, lvl 5 interval

** moving up next time

I hate allergies bro, they have been stuffing me up for days.

[Braindrop]

I don't mind the respiratory issues, but the headaches absolutely kill my productivity on the computer. I finally gave up and popped a Vicodin about an hour ago, I'm hoping it will kick in before bedtime.

[Braindrop]

OMG, no headache this morning!

Cardio day.

60 mins elliptical lvl 5 interval

[Braindrop]

I was right, I stopped noticing my chest hurting by the 2nd set of deads :)

Early start on the day, and it's back day, my fave! Between Pump and espresso, I'm jacked. Great workout.

20m yoga
Hypers: 15# behind head 10x 10x 10x
Bent Barbell Row: 175# 8x 8x 8x **
Deadlifts: 135# 8x, 255# 8x 8x 8x **
T-Bar Row: 125# 8x 8x 8x **
Bent Dumbbell Row: 90# 10x 10x 10x
30 mins elliptical lvl 5 interval

** moving up next time

[Braindrop]

I managed to trip over a lawn chair yesterday while taking out the trash. Fortunately, I realized when I hit it that I'd break my ankle if I didn't go with it, so ended up on my ass with a lawnchair on top of me holding my ankle for about 5 mins. It feels ok today, though it's swollen.

My back is thrashed from yesterday as well, good times!

My nutrition breakdown is ugly -- it was my monthly boy's night out at a local brewpub. 2 beers, a vodka tonic, and some Macallen for dessert.

9-24 Nutrition Breakdown
------------------------
2,136 cals (deficit of 1037)
161g protein (31%)
196g carbs (37%)
31g fat (13%)
57g alcohol (18%)

[peglar]

hope it gets better soon BD. keep it up!

[Braindrop]

Thanks! It's apparently fine, no problems today. It's bruised, but it doesn't seem to be anything but surface.

Cardio day

1 hour 10 mins elliptical, lvl 5 interval

[Hoomgar]

Back from the beach, +9 pounds. Whee :) I knew it was going to be bad.

I'm starting an 8-week Animal Test/Animal Stak log today, with saliva tests at the start, midpoint, and end, to see if it actually does anything. I'm hopeful.

Subbed from this point bro... hit it hard!

Hg

[Braindrop]

Holy crap. I thought I was going to have to get my wife to come wash my hair (what little there is of it) because I can't get my arms above my shoulders :)

Great ABC workout, nice to see everyone, and I learned some new exercises!

Shoulders
---------
Bench Tris: bodyweight 10x 10x 10x
Barbell Military Press: 115# 8x; 135# 8x 8x 8x dropset
Dumbbell Shrugs: 90# 10x 10x 10x
Dumbbell Military Press: 45# 8x 8x 8x
Side Dumbbell Raises: 35# 8x 8x 8x
supersetted with
Front Barbell Raises: 55# 8x 8x 8x
Bench Rear Delts: 25# 8x 8x 8x

[Freddie Beef]

Holy crap. I thought I was going to have to get my wife to come wash my hair (what little there is of it) because I can't get my arms above my shoulders :)

Great ABC workout, nice to see everyone, and I learned some new exercises!

Shoulders
---------
Bench Tris: bodyweight 10x 10x 10x
Barbell Military Press: 115# 8x; 135# 8x 8x 8x dropset
Dumbbell Shrugs: 90# 10x 10x 10x
Dumbbell Military Press: 45# 8x 8x 8x
Side Dumbbell Raises: 35# 8x 8x 8x
supersetted with
Front Barbell Raises: 55# 8x 8x 8x
Bench Rear Delts: 25# 8x 8x 8x

Great workout.

[Braindrop]

My chiropractor today said "What the hell did you do to your shoulders?" when he was working on me :)

cardio day
----------
20m yoga
60m elliptical

[Braindrop]

Damn, my shoulder with the labral tear is still jacked from Saturday :( I couldn't even get 95# off the bar for incline bench, and couldn't hammer curl a 45#. I've got it icing right now.

I just felt like some extra cardio this morning --
60m elliptical lvl 5 interval

Evening:
Chest/Biceps/Abs
-----------------
Crunches: 14x 14x 14x
Bench: 190# 8x 8x 8x
Twist Crunches: 14x 14x 14x **
Preacher Curls: 78# 8x 8x 8x **
Incline Bench: nope
Hammer Curls: see above
Decline Dumbbell Flys: 40# 8x 8x 8x **
Forearm Roller: 25# 6x

** moving up next time

[Braindrop]

Back down to 216! Welcome to 6 weeks ago...

Early start on the day, cardio only

20m yoga
60m elliptical machine lvl 5 interval

[Braindrop]

I freaking love the feeling of the pump on back day.

Back Day
---------
Hypers: 15# behind head 10x 10x 10x **
Bent Barbell Rows: 190# 8x 8x 5x (f)
Deadlifts: 260# 8x 8x 8x **
T-Bar Row: 130# 8x 8x 8x **
Bent Dumbbell Rows: 90# 10x 10x 10x
60 mins elliptical lvl 5 interval

** moving up next time
(f) failure

[Braindrop]

Today is the day we get new iPhones. Woot!


Cardio Day
----------
30m yoga
60m elliptical lvl 5 interval

[Braindrop]

Cardio Day
----------
60m elliptical

New phones rock!

[Braindrop]

Worked out with Mrs. Brain today, it always makes me happier on chest day to have a spotter. After the shoulder pain from last week's incline bench, I decided to drop way down in weight and to use dumbbells, which seems to have worked out well.

My non-torn shoulder hurts like hell now, but I think it has been overcompensating for the left. Ice, ice, and then some more ice. It sucks that you're not supposed to do ibruprophen or aspirin while you're on Test. :(

Chest/Abs/Biceps/Forearms
--------------------------
Crunches: 15x 15x 15x
Bench: 190# 8x 7x (f) 185# 8x
Twist Crunches: 16x 16x 16x
Preacher Curl: 83# 8x 8x 8x
Incline Dumbbell Bench: 50# 8x 8x 55# 8x **
Hammer Curls: Dropset 45# to 20#. My bad shoulder couldn't handle 45# or 40#, but was fine from 35# down.
Decline Flys: 45# 8x 8x 8x
Forearm Roller: 25# 2x 2x 2x

** moving up next time
(f) failure

[Braindrop]

My starting results showed up today from the saliva test: 107.7 mg/dl, which is a little above the middle of the optimal range of 75-120 mg/dl.

Shoulders felt good today, yay.

Cardio Day
----------
30m yoga
60m elliptical lvl 5 interval

[peglar]

good to know your baseline is pretty good though eh!?!

[Braindrop]

Yeah, I was surprised, since it had measured low on my blood test. It will be interesting to see what it does over the next 6 weeks.

[Braindrop]

Mo' cardio.

30m yoga
1.6m run with Mrs. Brain.

[Braindrop]

Today was shoulder day. Whee. :P

I went light, with very slow, controlled motion both up and down. Every couple of sets, I went back to standing barbell press and did a set of 8 with just the bar. While they felt progressively better as the workout went along, they still had a couple of sticking points that hurt like hell. I think I'm going to stick with the bar for a few weeks. :(

Shoulders/Tris
--------------
20m yoga

Bench Tris: bodyweight 12x 12x 12x **
Standing Barbell Military Press: bar 8x 8x 8x 8x 8x 8x 8x
Standing Dumbbell Military Press: 15# 8x; 20# 8x; 25# 8x
Side Delt Raises: 25# 8x 8x 8x
supersetted with
Front Delt Raises: 15# 8x 8x 8x
Dumbbell OH Tris: dropset 35# to 10#

60m elliptical lvl 5 interval

** moving up next time

[Braindrop]

Nothing like waking up at 3:30 to get a morning workout in... Shoulders felt good today.

Back Day
---------
20m yoga

Hypers: 15# behind head 11x 11x 11x **
Bent Barbell Rows: 190# 8x 8x 6x (f)
Deadlifts: 265# 8x 8x 8x **
T-Bar Row: 135# 8x 8x 8x
Bent Dumbbell Row: 90# 10x 10x 10x **

60m elliptical lvl 5 interval

** moving up next time
(f) failure

[Braindrop]

Last day at home before I head out of town for a week. Sigh.

20m yoga
60m elliptical

[Braindrop]

Off day today. My legs are thrashed (I've done an hour of cardio 10 of the last 11 days), and I have to leave for the airport in a few hours.

This whole "no ibruprophen" thing is killing me, the shoulder is throbbing this morning. I see an ice pack in my near future.

[Braindrop]

Back in Cali, hotel gym. I had to drop down from 45# to 35# on my curls, my left shoulder wasn't having any of 45#.

Chest/abs/biceps
----------------
Crunches: 14x 14x 14x
Bench: 175# 5x; 225# 2x; 190# 8x; 225# 2x, 235# 2x, 245# 1x, 260# (f)
Twist Crunches: 14x 14x 14x
Curls w/ 35# plates: 10x 10x 10x
Incline Bench: 160# 8x 8x 8x
Curl Machine: Dropset from 7 plates
Decline Flys w/ 35# plates: 10x 8x (f) 8x (f)
Chest Machine: Dropset from 10 plates

(f) failure

Giving the legs one more day off, I'm going to have to walk around San Francisco tonight, that will be enough :)

[peglar]

solid work BD i hear you on the shoulder thing. my left shoulder is pretty ruined!

[Braindrop]

Yesterday: 30m yoga

Today:
Still in the hotel -- managed a good shoulder workout, and there wasn't even much pain. The left hurt at full extension on barbell military press, but other than that it felt pretty solid.

Shoulders/Tris
--------------
30m yoga

Bench Tris: bodyweight 14x 14x 14x
Barb Military Press: 105# 8x 115# 8x 8x
Overhead Tris: 45# plate 20x 30x 20x

Side Delt Raises: 25# 8x 8x 8x
superset with
Front Delt Raises: 25# 8x 8x 8x

Shrugs: 45# plate 40x 40x 40x
Tricep Machine: Dropset from 6 plates.

[SV1000]

Braindrop,

Don't know how I missed your journal in the past since you were here a year or more before me.

Shoulder pain has ended my workout for months at least three times since the mid-80's. The last time it happened it was after a few high rep, medium weight sets on a machine press. It didn't hurt at all after the sets and I felt a great burn. The next few days I had bitchin' DOM's, after the DOM's went away I could not do a side lateral for months, even with a can of soup.

Shoulder issues can wreck up an entire upper body workout, hope you get it healed soon........SV

[Braindrop]

Sorry about your shoulder. My labral tear is small enough (roughly 2mm) that we're really trying to avoid surgery. If I really warm up carefully, it's usually ok, but there are some days when I can't even get the bar off the catches for incline bench or military press, in which case I do something else.

Not being able to take ibruprophen while I'm doing my Stak/Test log has really made me aware of the fact that it just aches sometimes... I've been icing both shoulders a lot more (I suspect the right one has a similar small tear -- but it's not worth another dye-injection MRI to find out.).

They feel pretty good this morning, but I expect that to change by this evening :)

[Braindrop]

45 mins yoga this morning, waking up at 4 ftw.

[oldernhotter]

Hi. Just saw your journal and read the first post and last. I can relate to the torn shoulder. I tore mine straight thru last March. I had an MRI done. I didn't opt for surgery. I just didn't have the time to do it. And I have sucky insurance so...I couldn't work out or do much of anything til this September. I slowly started just doing extremely lite workouts in August. I have built up to about 80% of my normal routine. My shoulder only aches on occassion now. I'm actually glad I didn't have the surgery. But I will always baby that shoulder.

Keep kicking butt, you are very inspiring.

[Badfrog]

Reading some of your journal is getting me fired up again. Can't wait to get back into running. Best of luck to you braindrop.

[Braindrop]

I have built up to about 80% of my normal routine. My shoulder only aches on occassion now. I'm actually glad I didn't have the surgery. But I will always baby that shoulder.

Yes, I'm really happy I didn't get cut on. I did the same thing in January, started back at about 40% of the poundage I had been at pre-injury. It took me 6 months or so to get back up to failure weights.


Keep kicking butt, you are very inspiring.

Thanks! I'm really trying to make a push on another 20 pounds by the end of the year.

[Braindrop]

Reading some of your journal is getting me fired up again. Can't wait to get back into running. Best of luck to you braindrop.

Dude! You live! Welcome back.

[Braindrop]

I start my 2nd cans of Test and Stak in the morning. Good workout today, my left shoulder had a few small twinges, but flat bench didn't hurt at all, and incline didn't bother me until I got to the 65# ones.

The damn forearm roller cord broke and dropped a 25# on my foot. Fortunately, it was glancing.

Chest/Bis/Abs
-------------
20m yoga

Crunches: 14x 14x 14x
Bench: 190# 8x 8x 7x (f)
Twist Crunches: 14x 14x 14x
Preacher Curls: 83# 8x 8x 8x
Dumbbell Incline Bench: 55# 8x; 60# 8x; 65# 8x
Hammer Curls: Dropset 45# to 15#
Decline Flys: 45# 8x 8x 8x
Forearm Roller: 25# 2x then broken :(

[Braindrop]

Cardio Day
----------
30m yoga
60m elliptical lvl 5 interval

[Braindrop]

Shoulder day, whee. The overhead presses felt better this week, especially dumbbells. Standing barb military hurts if I try to explode the bar upward, but if I do a controlled, steady push up and down, there isn't any pain to speak of after the first 3 sets of the bar...

The superset kicked my ass.

Shoulders/Tris
-------------
30m yoga

Bench Tris: 13x 13x 13x
Standing Barbell Military: 45# 8x 8x 8x; 65# 8x; 75# 8x 8x (mixed in with other lifts)
Standing Dumbbell Military: 25# 8x; 30# 8x; 35# 8x

Side Delt Raises: 25# 8x 8x 8x **
superset with
Front Delt Raises: 25# 8x 8x 8x

OH Tris: 45# 11x (to failure, done)

** moving up next time

[Braindrop]

So, there's a cold front blowing in, with rain in the offing. How do I know?

It isn't because I looked at the radar -- it's because my knees and shoulders are throbbing like the kick drum at a metal show.

Getting old sucks, I don't recommend it.

[Braindrop]

Back day. I actually whimpered by the end of the t-bar dropset $$$

30m yoga

Hypers: 15# behind head 12x 12x 12x **
Bent Barbell Row: 190# 8x 8x 8x
Deadlifts: 270# 8x 8x 8x **
T-Bar Row: 135# 8x 8x 8x; dropset to 30#
Bent Dumbbell Rows: 90# 11x 11x 11x

60m elliptical

** moving up next time

[SV1000]

The damn forearm roller cord broke and dropped a 25# on my foot. Fortunately, it was glancing. :(


I have been wearing flip flops while lifting and keep wondering when I am going to drop a weight on my foot or kick the open end of the steel tubing on my squat rack or weight trees. Thinking about some 16 ga steel between my toes makes the hair on my neck stand up.

[Braindrop]

I have been wearing flip flops while lifting

You, sir, are a madman. :)

[Braindrop]

I'm moving arms to their own day, I've been neglecting them. No shoulder problems today!

Chest/Abs
---------
20m yoga

Crunches: 14x 14x 14x
Bench: 190# 8x 8x 8x
Twist Crunches: 14x 14x 14x
Dumbbell Incline Bench: 60# 8x; 65# 8x; 70# 6x (f)
Wide-Grip Bench: 135# 8x; 145# 8x; 150# 8x **
Dumbbell Decline Flys: 45# 8x 8x 8x

** moving up next time
(f) failure

[Braindrop]

Arm day today. I haven't done some of these before, so there was some feeling out to find the appropriate weight.

Arms
-----
30m yoga

Bench Dips (thanks for the correct name for these :): 13x 13x 13x **
Preacher Curl: 83# 8x 8x 8x
EZ Bar Tris: 83# 8x 8x 8x **
Wide-grip standing barbell curls: 95# 6x (f); 75# 8x; 80# 8x
Decline dumbbell tris: 20# 8x; 30# 8x 8x **
Hammer Curls: Dropset 45# to 20#
Dumbbell OH Tris: Dropset 50# to 30#

60m elliptical

[Braindrop]

Shoulder day is like a box of chocolates -- I never know what I'm going to get...

Felt good today.

Shoulders
---------
30m yoga

Standing Barbell Military Press: 45# 8x 8x; 65# 8x; 75# 8x; 85# 8x **
Standing Dumbbell Military Press: 30# 8x; 35# 8x; 40# 8x **

Superset (this sucked :) )
Side Raise: 30# 8x 8x 8x
Front Raise: 25# 8x 8x; 20# 8x
Rear Delt Fly: 20# 8x; 15# 8x; 20# 4x (f)

Shrugs: 90# 10x 10x 10x

30m elliptical

** moving up next time
(f) failure

[Braindrop]

Back Day!
---------
30m yoga

Hypers: 20# behind head 8x 8x 8x **
Bent Barbell Rows: 190# 8x 8x 8x
Deadlift: 135# 5x; 205# 5x; 275# 8x 8x 8x **
T-Bar Row: 135# 8x 8x 8x **
Reverse-grip T-bar Row: Dropset 135# to 35#
Bent Dumbbell Row: 90# 11x 11x 11x **

60m elliptical

** moving up next time

[Braindrop]

I've been stuck on 190# 3x8 for flat bench for a month now, it's starting to piss me off.

Chest Day
---------
30m yoga

Bench: 190# 8x 8x 6x (f)
Dumbbell Incline Bench: 65# 8x 8x 8x **
Decline Dumbbell Flys: 45# 8x 8x 8x
Wide-grip Bench: 145# 8x 8x 8x **
Incline Dumbbell Flys: Dropset 45# to 20#. Ouch.

** moving up next time
(f) failure

No cardio today, though I probably should. I baked 40 dozen chocolate chip cookies yesterday to take to the county Democrat phone bankers. I probably ate a dozen myself over the course of 10 hours.

[Freddie Beef]

I've been stuck on 190# 3x8 for flat bench for a month now, it's starting to piss me off.

Chest Day
---------
30m yoga

Bench: 190# 8x 8x 6x (f)
Dumbbell Incline Bench: 65# 8x 8x 8x **
Decline Dumbbell Flys: 45# 8x 8x 8x
Wide-grip Bench: 145# 8x 8x 8x **
Incline Dumbbell Flys: Dropset 45# to 20#. Ouch.

** moving up next time
(f) failure

No cardio today, though I probably should. I baked 40 dozen chocolate chip cookies yesterday to take to the county Democrat phone bankers. I probably ate a dozen myself over the course of 10 hours.

I will tell ya how to get past that sticking point easy. It will most likely get you more reps on all your lifts, in any lift even. I do not know how much rest you take in between sets, but if you do teh normal 2min to 3 minute rest periods, take your rest periods down to 1 minute to 30 seconds for 2-3 workouts. Then when you get to the normal rest workouts, you will have built up endurance in your muscles to bust out more reps. IT works.

[Braindrop]

I generally keep my recovery time to 60 seconds between sets except for deadlifts, where it takes 60 seconds just to make sure I'm not going to pass out... :)


Arms
-----
30m yoga

Bench Dips: 14x 14x 14x

Superset
Preacher Curl: 83# 8x 8x 8x
Decline Dumbbell OH Tri: 30# 8x 8x 8x

Superset
Wide-grip BB Curl: 80# 8x 8x 8x **
EZbar Tris: 88# 8x 8x 8x

Hammer Curls: dropset 45# to 20#
OH Tri: dropset 45# to 30#

60m elliptical

** moving up next time

[Freddie Beef]

In that case, drop your rest periods to 2 min to 3 minutes for a few weeks with that workout, then when you go back to your regular rest period, you wil be stronger. Cheesy way to do it, but it really works, you can manipulate restr periods to accomplish different things.

[Bronzebird]

I generally keep my recovery time to 60 seconds between sets except for deadlifts, where it takes 60 seconds just to make sure I'm not going to pass out... :)


Great job on pushing intensity level on DL's!

[Braindrop]

I ate and drank way too much last night...

I figured out why it hurts when I do an explosive overhead move. When I get to the top of the lift, momentum keeps moving the bar higher, and my shoulder joint was getting stretched upward as I held onto it. Slow and controlled is the name of the game.

All said, it felt pretty good. It was hurting by the last set of 95#, but only about a 3/10 pain.

The second superset is the hardest thing I do every week, beating out deadlifts by a small margin.

Shoulders
----------
30m yoga

Superset:
Barbell Military Press: 45# 8x 8x; 95# 8x 8x 8x
Dumbbell Military Press: 35# 8x 8x 8x **

Superset:
Dumbbell Side Raises: 30# 8x 8x 8x
Dumbbell Front Raises: 25# 8x 8x 8x
Bent Dumbbell Rear Delts: 20# 8x 8x 8x

60m elliptical

** moving up next time

[Braindrop]

Cardio Day
------------
30m yoga
60m elliptical

[Braindrop]

Back day, sort of.

Back
------
45m yoga

Hypers: 20# behind head 9x 9x 9x
Barbell Bent Row: 190# 8x 8x 8x **
Deadlift: 135# 5x; 205# 5x; 280# 5x and then something in my shoulder popped.

So much for back day. :(

Ice, Ibruprophen, etc. Not how I wanted to finish my cycle, but I fly out to Cali for a week tomorrow. Final saliva test on Monday.

[Braindrop]

At the hotel in Cali, shoulder is unhappy.

Monday 10th
------------
20m yoga

Today
------
30m yoga

Bench: 105# 5x; 175# 5x; 225# 2x
Barbell Military Press: 65# 8x; 85# 8x; 95# 8x

Superset
Side Raises: 25# plate 8x 8x 8x
Front Raises: 25# plate 8x 8x 8x

Decline Flys: 25# plate 10x 10x 10x

[Braindrop]

Back home.

Yesterday
---------
30m yoga

Today
------
Shoulder day, went well.

Barbell Military Press: 45# 8x 8x; 95# 8x 8x 8x **
Dumbbell Military Press: 40# 8x 8x 8x

Dumbbell Superset:
Side Raises: 30# 8x 8x 8x
Front Raises: 25# 8x 8x 8x
Bent Delts: 20# 8x 8x 8x

60 mins elliptical

** moving up next time

[Freddie Beef]

keep them shoulders happy, nothing worse than an unhappy one.

[Hoomgar]

You just keep pluggin away Bd, love to see this. Glad to head shoulders went well. Reps for your dedication bro...

Hg

[Braindrop]

Thanks!

To paraphrase, this is the time of year that tries mens' souls. Fortunately, our holiday travel is fairly abbreviated this year, so I'm not going to have to spend weeks living in East Texas at my grandmother-in-laws' house (where she's never met something that she couldn't batter and fry...)

I'm really trying to finish the year at 210 or lower. I was 220 when I woke up this morning.

[Braindrop]

cardio day
----------
30 mins yoga
60 mins elliptical

[Braindrop]

cardio day
----------
30 mins yoga
60 mins elliptical

[Braindrop]

30m yoga

[Bronzebird]

Hello Brian,
Checking in on the progress here! I am doing shoulder rehab myself. It is written that if you do bench presses. The shoulders will eventualy have problems. I have found preventive and recovery exercises that balance the shoulder or rotator cuff. When I do them my shoulders stop hurting. Then I slack off on the "special shoulder work". I need to dedicate these exercise as "normal exercises". Just need to get'em done! I'm reboundin now still not 100%...so I feel your pain Bro. :(

[Braindrop]

Today was full of fail. The shoulder doesn't hurt until I get above about 60% of what I should be lifting. Then it just stops.

11-24
------
30m yoga

11-25
------
Bench: 145# 10x 5x; 190# can't even do one
Dumbbell Incline Bench: 70# can't even do one; 50# 10x 10x 10x
Decline Dumbbell Flys: 45# 8x 8x 5x (fail)
Wide-grip Bench: 145# can't even do one
Incline Dumbbell Flys: 35# can't even do one

[Freddie Beef]

The damn forearm roller cord broke and dropped a 25# on my foot. Fortunately, it was glancing.

Forearm Roller: 25# 2x then broken :(

i have been thru 3 of them. I have 50 pounds on mine and everytime I use it, I hear a cord or something snap inside the nylon covering...lol I shattered teh hook thing that attaches the weights to the cord, I had to tie it on, I am in the process of trying to make it stronger. Maybe some rope. Once I get it figured out, I will post the pics and what materials I use for it. What brand did you buy? I buy the Gold's Gym brand at walmart. Needs remodified once you get it tho. I can send a PM telling you how I made my home made one too if you want.

[Freddie Beef]

Today was full of fail. The shoulder doesn't hurt until I get above about 60% of what I should be lifting. Then it just stops.

11-24
------
30m yoga

11-25
------
Bench: 145# 10x 5x; 190# can't even do one
Dumbbell Incline Bench: 70# can't even do one; 50# 10x 10x 10x
Decline Dumbbell Flys: 45# 8x 8x 5x (fail)
Wide-grip Bench: 145# can't even do one
Incline Dumbbell Flys: 35# can't even do one

I have torn both rotator cuffs in teh past and I ahd to go almost 3 months with no lifting and was benching 65 pounds for 10 reps at first, know I get 280 with 10. I had to mees around with range of motion and different lifts at different angles. I dunno what teh problem with your shoulder is, but when I do benches at a lower angle(lower chest bar placement) it really doesnt hurt, If I do it higher/nip placement it kills.

[Braindrop]

I dunno what teh problem with your shoulder is,

Torn labrum.

I've been pretty successful working around it until I re-injured it deadlifting a few weeks ago. I'm just going to start doing low-weight 50-rep sets or something for awhile...

[Bronzebird]

Torn labrum.

I've been pretty successful working around it until I re-injured it deadlifting a few weeks ago. I'm just going to start doing low-weight 50-rep sets or something for awhile...

Sorry to hear about the shoulder issue. Prayers sent your way.

Happy Thanksgiving and rest well. :)

[Braindrop]

I've spent the last 5 days with a sinus infection. I hate cedar/juniper season.

11-30
------
45m yoga

[Braindrop]

12-2
-----
40m yoga

[Braindrop]

Well, I got the test results back from the second cans of test/stak, and I dropped to 74.4.

To recap:

Starting: 107
First Can: 117
Second Can: 74

Based on this, I don't think I'll be doing another cycle of it.

Thanks everyone who has been following along!

brain

[Braindrop]

12-4
-----
40 mins yoga

12-7
-----
20 mins yoga

[Freddie Beef]

Well, I got the test results back from the second cans of test/stak, and I dropped to 74.4.

To recap:

Starting: 107
First Can: 117
Second Can: 74

Based on this, I don't think I'll be doing another cycle of it.

Thanks everyone who has been following along!

brain

buh :(

[Braindrop]

yeah, /boggle.

Got back out there today. On the up side, there was no shoulder pain. I'd warmed up already this morning with yoga, which helps that. On the down side, even though it didn't hurt, there was a certain point during the lifts where the left side just shut down. I pyramided bench to 265# a few months ago, today I pyramided to 175# barely.

Still, as long as it doesn't hurt, I'll take it.

Chest
------
Bench: bar 25x; 135# 10x; 145# 8x; 155# 6x; 165# 3x (f); 175# 1x (f)
Dumbbell Incline Bench: 60# 6x (f); 55# 8x, 6x (f)
Decline Dumbbell Flys: 45# 8x; 40# 8x 8x
Incline Dumbbell Flys: 35# 8x 8x 8x **

** moving up next time
(f) failure

[Braindrop]

As a point of reference for the audience, Mrs. Brain doesn't find it motivational to be smacked on the butt while she does elliptical... :) And here I even waited until she got home this evening so we could work out together...

Best day lifting I've had in weeks. The strength isn't quite 100%, but no pain.

Arms
-----
Bench Dips: 14x 14x 14x **
Preacher Curl: 83# 8x 8x 8x
EZ bar Tris: 83# 8x 8x 8x
Wide Barbell Curls: 85# 8x 8x 8x
Overhead Dumbbell Tris: Dropset 45# -> 20#
Hammer Curls: Dropset 45# -> 25#

** moving up next time

I may require help washing my hair in the shower now. I probably shouldn't have pissed her off...

[Freddie Beef]

As a point of reference for the audience, Mrs. Brain doesn't find it motivational to be smacked on the butt while she does elliptical... :) And here I even waited until she got home this evening so we could work out together...

Best day lifting I've had in weeks. The strength isn't quite 100%, but no pain.

Arms
-----
Bench Dips: 14x 14x 14x **
Preacher Curl: 83# 8x 8x 8x
EZ bar Tris: 83# 8x 8x 8x
Wide Barbell Curls: 85# 8x 8x 8x
Overhead Dumbbell Tris: Dropset 45# -> 20#
Hammer Curls: Dropset 45# -> 25#

** moving up next time

I may require help washing my hair in the shower now. I probably shouldn't have pissed her off...


Glad to hear you had a bit of pain free time.

[Braindrop]

40m yoga

[Braindrop]

yesterday 30m yoga

[Braindrop]

Ah, the first day of deadlifts since I hurt myself with them last month. My hamstrings hate me.

Shoulders/Back
--------------
Superset:
Standing Barbell Military Press: 45# 12x; 100# 8x 8x 8x **
T-Bar Row: 35# 12x; 125# 8x 8x 8x

Superset:
Dumbbell Military Press: 40# 8x 8x 8x **
Deadlift: 205# 8x; 275# 8x 8x

Superset:
Dumbbell Side Raises: 30# 8x 8x 8x
Dumbbell Front Raises: 25# 5x (f); 20# 8x 8x
Bent Delts: 20# 8x 8x 8x

** moving up next time
(f) failure

[Freddie Beef]

Looking good bro.

[Braindrop]

45 mins yoga

[Braindrop]

Felt really good today, other than finding out it's 50/50 I'll have a job in a month. Gotta love acquisitions. Not.

Arm Day
--------
Bench Tris: 15x 15x 15x
Preacher Curl: 88# 8x 8x 8x

Superset
EZ Bar Triceps: 83# 8x 8x 8x
Wide-grip Barbell Curls: 85# 8x 8x 8x

Dumbbell Overhead Tris: dropset 45# to 20# **
Hammer Curls: dropset 45# to 25#

** moving up next time

[Hoomgar]

Felt really good today, other than finding out it's 50/50 I'll have a job in a month. Gotta love acquisitions. Not.

Arm Day
--------
Bench Tris: 15x 15x 15x
Preacher Curl: 88# 8x 8x 8x

Superset
EZ Bar Triceps: 83# 8x 8x 8x
Wide-grip Barbell Curls: 85# 8x 8x 8x

Dumbbell Overhead Tris: dropset 45# to 20# **
Hammer Curls: dropset 45# to 25#

** moving up next time

Feeling the same there here bro. Never fun not knowing day to day.

Nice work on the ankers man.

Hg

[Braindrop]

Feeling the same there here bro. Never fun not knowing day to day.

Yeah. There's a crazy number of my friends in the same boat. Good luck man.

[Hoomgar]

Yeah. There's a crazy number of my friends in the same boat. Good luck man.


Back at ya. The big man always tales care of us.

Hg

[Braindrop]

Yesterday 30 mins yoga

We're off to East Texas this morning for Xmas with Mrs. Brain's family. We'll be back Tuesday and spend Christmas day with my sister's family.

I hope everyone has a safe holiday -- it's supposed to be cold here, but not treacherously icy like it is in other parts of the country.

Peace!

brain

[Braindrop]

12-23
------
20m yoga

12-26
------
5k with Mrs. Brain. Ow.

[Freddie Beef]

Good run. I started a bit of yoga today. There is a show on fit-tv called Namaste Yoga or something like that. My wife was surprised how well I could do it for my first time and bieng a big guy. Felt nice. You got me wondering about it. Thanks brother.

[Braindrop]

Great show, though my wife suspects I don't watch it just for the yoga... :)

[Freddie Beef]

Great show, though my wife suspects I don't watch it just for the yoga... :)

HAHA, true, very true. It has great camera angles :D

[Braindrop]

I wasn't as crippled this morning as I thought I'd be. Yay!

This is the second chest workout in a row that the shoulder hasn't hurt at all. There's still a noticeable strength loss on the left side, but it's better than last time, which is all I can ask for as a trend...

Chest
-----
Bench: 45# 8x; 95# 8x; 185# 8x 5x (f); 175# 6x (f)
Wide-grip Bench: 135# 8x 6x (f); 125# 8x
Incline Dumbbell Bench: 55# 8x 7x (f); 50# 8x
Decline Dumbbell Flys: 40# 6x (f); 35# 8x 8x
Incline Dumbbell Flys: 30# 8x 8x 8x **
10 min sprint on elliptical while Mrs. Brain finished lifting

** moving up next time
(f) failure

[Bronzebird]

Glad to see you hitting the weights hard again. I have been out of touch since your last trip and shoulder issue raised it's ugly head.

I hope 2009 will be strong and healthy!

[Braindrop]

Thanks! It's nice to be feeling good again.

30 mins yoga
5k run w/ Mrs. Brain

[Hoomgar]

Thanks! It's nice to be feeling good again.


How are the test levels now bro? Are they back up?

[Braindrop]

Dunno, I haven't felt like spending $40 to find out, especially since I'm not going to do another cycle anytime soon, regardless of the levels.

Today
------
20 mins yoga

I guess I'd call this 'Back & Shoulders. That's certainly where I feel it.

Made compost beds out of 2 longbeds full of horse manure and a bunch of bales of hay. Broke down last Summer's compost pile and top-dressed the asparagus and the herb garden.

[Braindrop]

Arms
-----
20 mins yoga

Bench Tris: 15x 15x 15x **
Preacher Curl: 88# 8x 8x 8x

Superset
EZ Bar Tris: 83# 8x 8x 8x **
Wide-grip BB Curl: 85# 8x 8x 8x **

Overhead DB Tris: 50# -> 25# dropset
Hammer Curls: 45# -> 25# dropset
Forearm Roller: 25# 4x

** moving up next time

[Freddie Beef]

Gotta love the forearm roller!!!!

[Braindrop]

Yeah, here's hoping that this one doesn't come apart :) I saved the receipt at least. I wonder if the rope can be melted together, or if that would weaken a spot?

Yesterday
---------
30 mins yoga

[Freddie Beef]

First off, I wanna thank you for getting me interested in yoga, I might not be able to do all the moves right, but my body feels so much better as a whole.

I am afraid my forearm roller is gonna snap any day. The cord is made up of a lot of thin bungees surrounded by a nylon cord. It has no more stretch to it....lol It is pretty haggard looking, but it works, hell, I will post a pic of it...lol
But melting it would really weaken it.

[Braindrop]

If you think you feel better now, wait until you've done it regularly for about 3 months... Glad you're liking it!

Cardio Day
----------
5k

[Braindrop]

Shoulder Day
------------
Standing BB Military: bar 12x 12x; 110# 8x 8 x8x
Standing DB Military: 25# 8x; 45# 8x 8x 8x **

Superset
DB Side Raise: 30# 8x 8x 8x **
DB Front Raise: 25# 8x 8x 8x
Bent DB Delts: 20# 8x 8x 7x (f)

DB Arnold Press: dropset 35# -> 20# (holy crap, this kicked my ass after the superset, I managed to do 20# 4 times at the end)

** moving up next time
(f) failure

[Braindrop]

Cardio Day
----------
20 mins yoga
60 mins treadmill

[Freddie Beef]

Still looking good, I take it the shoulder is still holding up.

[Braindrop]

Yeah, my slacking off for a month or so seems to have helped :)

[Braindrop]

Cardio day, off to California on biz for a week tomorrow.

20 mins yoga
60 mins elliptical

[Hoomgar]

Cardio day, off to California on biz for a week tomorrow.

20 mins yoga
60 mins elliptical

Take care and keep the pace while in Cali bro!

Hg

[Braindrop]

Saturday sucked, flight was canceled, add 8 extra hours in airports and a stop in Denver to the day. Spent yesterday hanging out with friends in San Francisco and I feel better about life.

Today, however, rocked, as I found out that I'm not going to RIFed (this week at least).

Hotel gym action:

Chest Day
----------
30 mins yoga

Bench: 105# 8x; 155# 8x; 175# 8x; 195# 6x; 205# 4x; 225# 1x (f)
Decline Flys on a frozen, insanely declined (like 35 degrees) bench, using plates as dumbbells: 45# plate 7x (f); 35# plate 8x 8x
Incline Bench: 105# 8x; 155# 5x (f); 135# 8x
Incline Flys: 45# plate 6x (f); 35# plate 8x 8x
Wide-grip Bench: 105# 8x; 125# 8x; 135# 8x; 140# 6x (f)
Chest Machine: dropset from 10 plates

(f) failure

[Braindrop]

Today
------
30 mins yoga

[Freddie Beef]

Doing great brother!! Again, thanks for gettin the idea of doing yoga in my head.

[Braindrop]

Today
------
30 mins yoga at lunch

Gonna try and do shoulders after work.

[Braindrop]

The rest of my week sucked from a workout standpoint, although it was helpful professionally. Went out every night, drank too much, etc. The only saving grace was that it was sushi three of the nights.

Back home now, and Mrs. Brain got home late Sunday, so yay.

Yesterday
----------
30 mins yoga

Cardio day today
----------------
30 mins yoga
60 mins elliptical

[Freddie Beef]

Welcome home.

[Badfrog]

Glad to see that you're not too far off the trail from where you were last fall. Keep work'n hard BD.

[Braindrop]

Hey, nice to see you back around! Grats on being below 300 again.

[Braindrop]

The bars are so cold in my garage I had to wear gloves to lift today :)

Shoulder Day
-------------
30 mins yoga

Standing BB Military Press: Bar 12x 12x; 110# 8x 8x 8x **
Standing DB Military Press: 25# 8x; 50# 8x 8x 8x

Superset:
Side DB Raise: 35# 8x 8x 8x
Front DB Raise: 25# 8x 8x 8x
Bent DB Raise: 20# 8x 8x 8x

Arnold Press: dropset 35# -> 20# **

** moving up next time

[Freddie Beef]

I miss the old garage days, I would love to relive them again. It has a type of dungeon hardcore feeling...well, my garage was beat up...lol More like an glorified barn..lol

[Braindrop]

Mine is in good shape, it just holds onto the cold and refuses to let go. I had the doors open to try and get some warmth in, but it didn't help, and it's way too big to space heat (20'x40').

[Freddie Beef]

Mine is in good shape, it just holds onto the cold and refuses to let go. I had the doors open to try and get some warmth in, but it didn't help, and it's way too big to space heat (20'x40').

Nice, mine was old, had cracks, old wood, it tilted a bit it was about 10x15 and about 10 feet high. It was funny looking...lol

[Badfrog]

Hey, nice to see you back around! Grats on being below 300 again.

Ugh, can't believe I gained back almost 50lbs........well actually yes I can. I think I ate decent for one day and dropped 4lbs but haven't been able to lose anything the past week. Obviously things are moving slow at the moment but hopefully I'll pick up steam in a couple of weeks. You do much running anymore? I'm hoping to start back up in about 5/6 weeks.

[Braindrop]

We've run a couple of times this month. I'd like to get back to 2x or 3x a week, but it's usually easier on the schedule just to knock out an hour of elliptical in the garage. I want to get back below 220 before I do it seriously again anyway, my legs take a beating.

[Braindrop]

Cardio Day
----------
30 mins yoga
60 mins elliptical

[Braindrop]

A norther blew in Saturday morning, bringing crazy amounts of allergens (mostly Cedar I assume) with it. Woke up unable to breath, and the damp cold has my shoulder feeling like there's an icepick in it.

1-24
----
30 mins yoga

Today
------
30 mins yoga

[Braindrop]

Shoulder woke me up at 3 this morning. Gogo winter storm advisory!

I still feel like crap, but I had to do something or go crazy.

cardio
------
30 mins yoga
60 mins elliptical

[Freddie Beef]

Shoulder woke me up at 3 this morning. Gogo winter storm advisory!

I still feel like crap, but I had to do something or go crazy.

cardio
------
30 mins yoga
60 mins elliptical

Cold weather kicks my shoulders ass too. I hate it.

[Braindrop]

Fell asleep at 8 last night, and slept for 12 hours.

Cardio Day
----------
60 mins elliptical

[Braindrop]

today
-----
30 mins yoga

[Braindrop]

My garage (gym) is like a meat locker this morning.

cardio day
----------
60 mins elliptical

[Freddie Beef]

My garage (gym) is like a meat locker this morning.



Funny quote of the week

[Braindrop]

No shoulder pain today this morning. Assuming it's still good tomorrow (and not just masked by post-superbowl tequila), I'll move some iron again.

cardio
------
60 mins elliptical

[Freddie Beef]

IT was a damn good game wasnt it, I was hoping for a Cards win tho:(

[Braindrop]

30 mins yoga

[Braindrop]

Yesterday
---------
30 mins yoga

[Braindrop]

Cardio Day
----------
60 mins elliptical

[Freddie Beef]

Keep on pushing brother!!

[Braindrop]

So, I haven't really been as much of a slacker over the last week as my journal would indicate. :)

I've built a dozen 4'x4'x12" raised beds, moved almost 12 yards of dirt, 6 yards of mulch, dug two 30-foot trenches for blackberries, planted nearly 500 bulbs, dug holes for a dozen new trees, and generally been hitting the yardio hard.

One Week Ago:
http://www.blankenship.com/gardentex/feb_9_09/starting_out.jpg

Yesterday:
http://www.blankenship.com/gardentex/feb_15_09/mulchdog.jpg

[Freddie Beef]

Yardio...LMAO......that is some hard as work for those that dont know. I used to help a buddy do stuff like that, I think he was a landscaper...good job, now take a nap!!

[Braindrop]

Haha. I'm actually fighting off a nap right now. It would just keep me from falling asleep tonight.

[Braindrop]

Today
------
30 mins yoga

It is finished, almost.

http://www.blankenship.com/gardentex/feb_22_09/trellis_finished.jpg

[Braindrop]

Wow, there's a gym in my garage.

30 mins elliptical

[Braindrop]

Two weeks of updates, I've been slacking on my electronics.

3-3
---
30 mins yoga
5k

3-9
---
30 mins yoga
5k

3-10
---
30 mins yoga
5k

3-11
---
30 mins yoga
5k

3-12
---
30 mins yoga
5k

[Freddie Beef]

Looking consistent bro.

[Braindrop]

So the good news is, my wife has a hole in her heart.

It's been a stressful Q2 at the Braindrop household. Whitney (Mrs. Brain)'s hearing has gotten worse and worse over the past year or so, to the point that both her students and me were bugging her to get it checked.

A subsequent trip to the audiologist confirmed that she has profound hearing loss in one ear and moderate loss in the other. In addition to getting hearing aids (which cost more than my truck), they send her in for a precautionary MRI to make sure there were no tumors or anything physical.

The MRI showed no tumors, but the ENT guy is (thankfully) a paranoid bastard, and didn't like the way some of the brain sheathing looked. He forwards her to a neurologist, and more MRIs ensue.

Expecting a "Oh, he was just overreading the MRI." verdict from the neurologist, we're instead told that best case, she's had a series of mini-strokes. Worst case, she has multiple sclerosis.

She's now had a spinal tap, a CAT scan, an echocardiogram, and (two days ago) a transesophageal echocardiogram (camera on tube shoved down throat). A bubble test during the TEE (they inject tiny bubbles into the bloodstream, and watch them as they enter the heart) showed a small hole in her heart. Clots were forming, and then getting through, causing small strokes.

On the 16th they'll be going in via the femoral artery and putting an umbrella patch over the hole, which should 100% fix the problem (though it won't reverse the nerve damage).

We still don't have the results from the spinal tap (next Friday), but the cardiologist thinks the odds of her having both the hole *and* MS are really, really small.

Small odds, however, are not the same as nonexistent odds, as anyone who camped Raster will recall.

Nonetheless, we're tentatively optimistic.

It seems like we've done nothing but eat out and drink too much for the last couple of months. I'm up about 15 pounds, and have started to work on getting it off again. I've managed to keep doing yoga steadily, and am restarting the couch to 5k plan to try and burn some of this stuff off. I haven't touched a weight in months, that needs to change as well.

brain

[Braindrop]

Yesterday
----------
C25K W2D1

Today
------
30m yoga

[Braindrop]

Yesterday
----------
C25K W2D2

Today
----------
30m yoga

[Braindrop]

Today
------
C25K W3D1

We got the news back from the neurologist that the spinal tap was normal, and it's officially not MS. Yay.

[Braindrop]

Yesterday
---------
30m yoga

[Freddie Beef]

Today
------
C25K W3D1

We got the news back from the neurologist that the spinal tap was normal, and it's officially not MS. Yay.

Congrats on that new brother!!!

[Braindrop]

Thanks, we were pretty excited about it. We're about to head in to talk to the doctor who is going to be doing the surgery next week.

Today
------
C25K W3D2

[Braindrop]

The surgery was a complete success, she was out of the hospital the next morning! :) :) :)

So now that the medical drama is finally over, time to get back to work. I'm going back to running M/W/F, and am going to start back with a 2x week full body workout, starting light enough that I don't injure myself :)


Today
------
C25K W3D1 (again)

[Freddie Beef]

The surgery was a complete success, she was out of the hospital the next morning! :) :) :)

So now that the medical drama is finally over, time to get back to work. I'm going back to running M/W/F, and am going to start back with a 2x week full body workout, starting light enough that I don't injure myself :)


Today
------
C25K W3D1 (again)

Slow but sure, I was sick as hell a couple weeks ago, almost died, I still really havent lifted or anything since getting back home, but when the time is right, it will be right. I am gonna have to basicly start over. Going almost a month without lifting sucks.

[Braindrop]

I just pulled my logbook out -- I haven't actually lifted in 2009. A bunch of yoga, a decent amount of cardio, but no weights. This should feel good. :)

[Braindrop]

Ahhhh. It's going to feel good tomorrow, especially the thighs/hams from deads. Instead of doing MWF running, I'm going to go back on a 3-day rotation regardless of day of week. I'm not going to move up in weight for a couple of weeks until I see how everything feels.

My shoulders felt great, so maybe the layoff wasn't in vain.

Today
------
30m yoga

Superset
BB Military Press: 95# 8x 8x 8x
T-Bar Row: 77.5# 8x 8x 8x

Deadlifts: 135# 8x 8x 8x
DB Bench: 45# 8x 8x 8x

Superset
Preacher Curls: 63# 8x 8x 8x
EZ Bar Tris: 63# 8x 8x 8x

Forearm Roller: 10# 3x each way

[Braindrop]

Not as bad as I feared, except for the legs.

Today
=======
30m yoga

[Braindrop]

Today
------
C25K W3D2

[Braindrop]

Moving up on everything next time.

Today
------
30m yoga

Superset
BB Military Press: 95# 8x 8x 8x
T-Bar Row: 77.5# 8x 8x 8x

Deadlifts: 135# 8x 8x 8x
DB Bench: 45# 8x 8x 8x

Superset
Preacher Curls: 63# 8x 8x 8x
EZ Bar Tris: 63# 8x 8x 8x

Forearm Roller: 10# 4x each way

[Freddie Beef]

Liking the workouts. Short and sweet.

[Braindrop]

Heh. I'm just trying to make sure my body is on-board with the whole lifting thing after six months off. Unlike a few days ago, I feel fine the day after. My left knee is a little sore, but that's it. I figure a month of these short workouts at gradually-increasing weight and I can go back to a split routine.

[Braindrop]

Yesterday
---------
30m yoga

[Freddie Beef]

Yesterday
---------
30m yoga

I need to get back into doing yoga.

[Braindrop]

I'm not happy about letting my lifting and cardio slack, but I managed to stay faithful to the yoga at least 2-3 times/week. I'm convinced it's the best thing I've ever done in terms of how I feel.

Today
------
C25K W3D3

[Freddie Beef]

I'm not happy about letting my lifting and cardio slack, but I managed to stay faithful to the yoga at least 2-3 times/week. I'm convinced it's the best thing I've ever done in terms of how I feel.

Today
------
C25K W3D3

When I was doing 3 times a week, I felt great, I need to make it one of my mainstays. Keeping the yoga will definitly help when you get back to the cardio and lifting.

[Braindrop]

Yesterday
---------
30m yoga

[Braindrop]

It is 110 degrees in my garage. I felt like throwing up after deads. Rawr.

Today
------
Superset
BB Military Press: 100# 8x 8x 8x
T-Bar Row: 85# 8x 8x 8x

Deadlifts: 205# 8x 8x 8x
DB Bench: 50# 8x 8x 8x

Superset
Preacher Curls: 68# 8x 8x 8x
EZ Bar Tris: 68# 8x 8x 8x

Forearm Roller: 12.5# 3x each way

[Braindrop]

Today
------
30m elliptical lvl 5 hill

[Braindrop]

Yesterday
---------
30m yoga

[Braindrop]

Made a new 30-minute mix for cardio today, good times.

cardio day
----------
30m yoga
30m elliptical lvl 5 hill

[Braindrop]

Two weeks on the road -- 1 for business, 1 for vacation. It's nice to be home.

Today
------
30m yoga
1.75 mile jog

[Braindrop]

Today was the first time Mrs. Brain has worked out with me since the heart surgery. All said, it's been five months since she lifted. She'll be feeling it tomorrow :)

Today
------
30m yoga

Superset
BB Military Press: 100# 8x 8x 8x
T-Bar Row: 85# 8x 8x 8x

Deadlifts: 205# 8x 8x 8x

Superset
Preacher Curls: 68# 8x 8x 8x
EZ Bar Tris: 68# 8x 8x 8x

DB Bench: 50# 8x 8x 8x
Forearm Roller: 12.5# 4x each way

[Freddie Beef]

Glad to see you still using the forearm roller..seeing any benefits yet? Mine snapped. I need to build a bigger homemade one.

[Braindrop]

It's for sure helping grip, and there's some definition starting to appear. Yeah, I'm on my second one now, I'll probably make one when this one goes.

[Braindrop]

Today
------
30m yoga

[Braindrop]

Today
------
30m yoga
1.75 mile jog

[Braindrop]

Today
------
30m yoga

Superset
BB Military Press: 100# 8x 8x 8x
T-Bar Row: 85# 8x 8x 8x **

Deadlifts: 205# 8x 8x 8x **

Superset
Preacher Curls: 68# 8x 8x 8x
EZ Bar Tris: 68# 8x 8x 8x

DB Bench: 50# 8x 8x 8x **
Forearm Roller: 12.5# 5x each way **

** moving up next time

[Freddie Beef]

Keep it up in here. You lift in your garage correct? How do you fashion a t-bar row. I am interested in making one myself.

[Braindrop]

I fashioned it by buying one off of Craigslist. It was $1700 new, I spent 3 months offering the guy $300 every time he posted it, he finally decided I was the only taker :) It's a pretty big, specialized piece of equipment -- fortunately I have space.

[Freddie Beef]

I fashioned it by buying one off of Craigslist. It was $1700 new, I spent 3 months offering the guy $300 every time he posted it, he finally decided I was the only taker :) It's a pretty big, specialized piece of equipment -- fortunately I have space.

Way to haggle.......I am thinking of trying to place my barbell in the corner of my living room, but then I have to worry about damaging the wall:(

[Braindrop]

Yesterday
---------
1.75 mile jog

[Braindrop]

Yesterday
---------
30m yoga

[Braindrop]

Today
------
30m yoga
2.5 mile walk

[Freddie Beef]

Yesterday
---------
1.75 mile jog


Yesterday
---------
30m yoga


Today
------
30m yoga
2.5 mile walk

Consistent workouts. I need to do yoga again. I miss it.

Keep up the hard work in here.

[Braindrop]

Yesterday
---------
30m yoga

[Braindrop]

Yesterday
----------
1.75 mile run

[Freddie Beef]

Keep up the hard work and most importantly...consistent work.

[Braindrop]

Ya, Mrs. Brain started back to school this week and I'm falling back into my regular routine. It's fun having her home for the summer but, dammit, I need to get some work in :)

Today
------
30m yoga

Superset
BB Military Press: 100# 8x 8x 8x
T-Bar Row: 90# 8x 8x 8x

Deadlifts: 215# 8x 8x 8x

Superset
Preacher Curls: 68# 8x 8x 8x
EZ Bar Tris: 68# 8x 8x 8x

DB Bench: 55# 8x 8x 8x
Forearm Roller: 15# 3x each way

[peglar]

glad to see you are back dude, i was worried you were falling off track a bit!

keep up the good work!

Me and the normalman are racing to 200lbs by 01/01/10 you want in? the thread is in my sig.

you have the advantage over both of us with your current weight.

[Braindrop]

Hah. Actually, I'm at 242 this morning, so I'm tied with you. :(

Lemme think about it today, I don't want to do it if I'm not going to go hard on it.

[peglar]

ok cool, well the offer is there.

and it might just give you the push to get it done!

[Braindrop]

Today
------
30 mins treadmill

[Braindrop]

Yesterday
----------
30 mins yoga

[Braindrop]

Yesterday
---------
Superset
BB Military Press: 100# 8x 8x 8x
T-Bar Row: 90# 8x 8x 8x **

Deadlifts: 215# 8x 8x 8x **

DB Bench: 55# 8x 8x 8x **

Superset
Preacher Curls: 68# 8x 8x 8x **
EZ Bar Tris: 68# 8x 8x 8x **

Forearm Roller: 15# 3x each way **

** moving up next time

[Braindrop]

Today
------
45 mins treadmill

[peglar]

so are you in?

I have had a faltered start so far!

[Braindrop]

Honestly, I don't see November/December as a hardcore cutting time for me. I'm trying to re-establish some consistency, and I think the weight loss will come. I'm kind of ignoring the scale (ok, I'm not, I've lost 2 pounds this week, but I'm trying not to obsess).

Today
------
45 mins yoga

Superset
BB Military Press: 100# 8x 8x 8x **
T-Bar Row: 95# 8x 8x 8x

Deadlifts: 225# 8x 8x 8x

DB Bench: 55# 8x 8x 8x **

Superset
Preacher Curls: 68# 8x 8x 8x **
EZ Bar Tris: 68# 8x 8x 8x **

Forearm Roller: 15# 4x each way **

** moving up next time

[peglar]

no worries dude. consistancy can be the key!

good luck with it and i will follow as always!

[Braindrop]

Yesterday
---------
45 mins yoga

[Braindrop]

Yesterday
---------
1.75 mile jog

[Braindrop]

Yesterday
----------
30m yoga
1.75m jog

[Braindrop]

Yesterday
---------
30m yoga
2.5 mile jog

[Braindrop]

Yesterday
---------
30m yoga
2.5 mile jog

[Braindrop]

After a month of full-body workouts, it's time to split things up again.

Chest Day Yesterday
--------------------
DB Bench: 60# 3x8
Decline DB Flys: 35# 3x8
Incline DB Bench: 50# 3x8
DB Pullover: Tried one with a 10-pound plate, shoulder said FU.
Forearm Roller: 15# 5x both ways

[Braindrop]

Yesterday
----------
30m yoga
45m elliptical

[Braindrop]

Monday
-------
30 mins yoga

Yesterday Shoulders
-------------------
The superset nearly killed me.

Bench Tri Warmup: 3x8
DB Military Press: 25# 3x8
BB Military Press: 100# x8, 105# 2x8

Superset:
DB Side Raises: 25# x8, 20# 2x8
DB Front Raises: 20# x8, 15# 2x8
DB Bent Delts: 15# x8, 10# 2x8

[Braindrop]

Yesterday
---------
2.5 mile run

[Braindrop]

Yesterday
---------
30m yoga

[Braindrop]

Back Day
---------
45 mins yoga

Hypers: 3x8
T-Bar Row: 95# 3x8 **
Deadlift: 225# 3x8 **
DB Bent Row: 75# 3x8

** moving up next time

[Braindrop]

Yesterday
----------
30 mins yoga

Today
------
45 mins elliptical machine

[Braindrop]

We spent all last week chilling in Port A. Other than an encounter with a man-o-war by Mrs. Brain's leg on the 2nd to last day, it was great. Laura Bush was staying at the same place, it crawled with secret service in black suits on the beach. /boggle

Best part, I only gained 1 pound! $$$

Yesterday
---------
45 mins elliptical

[Freddie Beef]

man-o-war...yikes, hope she is okay.

[Braindrop]

You can still see where it hit her legs, but it isn't bothering her anymore at least!


Yesterday
---------
45 mins elliptical

[Freddie Beef]

You can still see where it hit her legs, but it isn't bothering her anymore at least!


Yesterday
---------
45 mins elliptical

Glad to hear.