Scienceteacher's Log

[scienceteacher]

I have never kept a journal so this will be a first. Maybe this will help get my routines in order. I will start with last nights workout. Any advice is welcome and appreciated.
Back and shoulders
Deadlift
Warmup 10x135
5x225
5x235
5x245
5x255
5x265

Pendalay Rows
5x100
5x110
5x120
5x130
5x140

Lat pulldowns
8x100
8x110
8x120
8x130
8x140
8x150

Military db press
10x50
10x55
10x60

Front and side raises
10x10
10x15
10x20

Tonight will be legs.

[Gunn27]

Welcome to online journaling, I'm sure you will find it very beneficial!

Nice first entry too. :)

[scienceteacher]

Thanks Gunn, I sure hope so. There's not alot of support at home for this lifestyle.

[Hibiscus09]

Very nice workout and welcome to journal-land!! :)

[joed]

I'll add my voice to the welcoming crowd.

[scienceteacher]

Thanks,
I am looking forward to the days when my leg numbers and back numbers go wayyyyy up. I was a "beach" muscle lifter in college and now am easing back into legs and back due to my hernia scare this summer. Leg workout only thirty minutes away and I'm ready to blow off some steam after dealing with these teenagers all day.

Hibby=>Go Heels(:

[scienceteacher]

Decided to workout here at school(big mistake). I usually workout at the high school where I began teaching. Their weightroom is incredible. We have 1300 students here compared to their 400 and our weightroom isn't even close. Part of the girls basketball team came in as well as some sophmores who I think were just following the basketball team. Anyway I didn't get my calf raises nor my leg presses in.

Squat(ATG)
10xbar
10x135
5x205
5x215
5x225
5x235
5x245
5x255
5x265

Superset SLDL w/ lunges
SLDL
10x135
10x145
10x155

Lunges
10x115
10x125
10x135

Chest and arm day today(Back at my old school)

[Hibiscus09]

Nice workout!


Hibby=>Go Heels(:

Who? :D ;)

[scienceteacher]

Yesterdays workout was productive but not wonderful. 2 kids in college, rent for them due, $850 gas bill, and wife out of work since January kinda distracts you.

BB Flat Bench
10x135
5x225
5x235
5x235
5x245
5x255
5x265
5x275
3x285
3x295
2x305
2x315

Incline BB

10x135
8x145
6x155
6x165 <==Ate a retard sandwich and lost count
4x175
2x185

Dips w/ 25lb
3x12

Tricep pushdown

10x80
8x90
6x100

EZ curls
3x8 @80,90, and100

Db curls

3x7 @35,40,45

Back day today.

[scienceteacher]

I have been going on a 3 day split resting every 7th day(sunday) I believe I am going to have to workout 3 and rest every 4th day. Seems as if the soreness is increasing. I also need to find a workout partner. Since my son has gone back to college I have no spotter and I think it is affecting my gains.

[jaguarr]

Good looking workouts, man. I'd say you're channelling your frustrations in the right direction.

jag

[scienceteacher]

Usually the weightroom is my little escape but last night I just couldn't clear my head. I think beginning next week I am going to drop some sets and move up the weights. I have a real hard time getting loose. It takes several sets before my joints want to cooperate. I made alot of progress in college doing 4 sets of 3 with a pause at the bottom, I may try that again.

[scienceteacher]

Got to catch up from the weekend. Friday was back and shoulder day. Lifts went well and energy was OK. Need to increase weight next week.

Deadlift Rows Lat pulldown
10x135 10x95 8x110
5x225 5x105 8x120
5x235 5x115 8x130
5x245 5x125 8x140
5x255 5x135 8x150
5x265 5x145

Db Military Press Front and Side Raises
10x50,55,60 8x15,20,25

Saturday 9/16
Squats Lunges SLDL
10xbar 10x115 10x145
10x135 10x125 10x155
5x225 10x135 10x165
5x235
5x245
5x255
5x265
3x275
8x235
Chest and arms today, I hope my elbows feel better. Seem to have some tendonitis in both. I have decided to take a day in between each three day split. I am going to attempt to do some cardio on these 2 two days(eliptical machine). Got to start doing that to get where I want to be. Plus we had Homecoming at church yesterday, I didn't cheat to awful bad though.

[Hibiscus09]

Nice job on the workouts! My elbows only hurt if I do a lot of straight bar work as opposed to using EZ Curl bar. DBs don't bother it at all.

Hope you enjoyed homecoming. I hide from my MIL when her church's homecoming is near each year. They fix some really bad for you Southern food. :p

Happy Monday!

[scienceteacher]

Happy Monday to you also. I actually did fairly good at HC. Ate mostly vegetables. Of course I'm sure they were seasoned with HAM. My elbows are getting worse, right in the back behind the joint. I thought I had taken care of the problem by stopping skullcrushers but it has come back.

[scienceteacher]

Good energy and strength today. Really need a workout partner to get to where I want to go. All weights went up easily, may adjust again next week.

Flat Bench Incline Dips
10xbar 10xbar 12xbw+25
10x135 10x135 12x bw+25
5x205 8x155 12xbw+25
3x225 6x185
3x275 4x205
3x285 2x225
3x295
3x305
3x315
1x325
1x335

Tricep pressdowns(cable)
10x80
8x90
8x100

EZ bar curls
8x85
8x95
8x105

Going to start with a rest day in between each split. Got to force myself to do cardio on those 2 days. Back day today.

[scienceteacher]

Getting better at these lifts as well as legs. Fairly new to me. Call me a sissy though cause I think I will have to soon purchase some straps for deadlifts.
Deadlift Pen. Rows Cable Lat pulls
10x135 5x105 5x110
5x225 5x115 5x120
5x235 5x125 5x130
5x245 5x135 5x140
5x255 5x145 5x150
5x265 5x155 5x160
3x275 5x170
8x225

Db military press
10x50
10x55
10x60

Deadlift form is getting pretty close to exact, came home with some bloody shins. Anyone use a trap bar for DL?
Leg day after workshop this afternoon.

And good morning to all.

[scienceteacher]

Slowly working my way to heavier weight and all feels good. Felt strong yesterday. Today will be a day off after three WO days, I almost feel guilty b/c I have been going 6 before a rest day. I WILL do at least 15-20 min on the eliptical machine today. I hate cardio. I have decided to gain weight up to about 195-200lbs, until Christmas anyway. I have slowly been adding a pound here and there. Good weight however. In February I was 204 and went down this summer as low as 178, I'm about 186 now but my pants fit the same as they did this summer.


Squat Lunges SLDL
10xbar 10x115 10x145
10x135 10x125 10x165
5x235 10x135 10x185
5x245
5x255
5x265
5x275

[Gunn27]

Nice looking leg workout! I have been contemplating straps for deadlifts as well, my grip is holding me back a little when I know I could squeeze out a couple more reps. As for the trap bar, I've used one a few times, but I prefer to stick with the straight bar.

Keep up the good work!

[scienceteacher]

Thanks Gunn,
Legs are getting better. I've never done squats before so I feel pretty good about it. I've got to get some straps I guess I could completely reset every rep but I feel better not doing that.

[scienceteacher]

Started doing some measurements on 8/22
Chest 45.5"
Waist 33.5"
Thighs 22"
Bicep 17"

Measured again today 9/21
Chest 46"
Waist 34"
Thighs 23"
Bicep 17"
Didn't like the fact that I went up .5" in the waist but I will live with it for now. Maybe the 2 days of cardio will help with that. Hopefully arms will grow better soon too. Only FAT is mid section. I think I will definately try and build until Christmas and cut afterward.

[scienceteacher]

Did a little cardio yesterday. First time in about 20 years. Not much though. Went 16 minutes on the ellictical machine @ about 8mph heart rate at about 117. According to it I went a little over 2 miles. Back to the weights today thank goodness. Any opinions on whether or not these 2 days of cardio are worth it?

A little rant here. I am by no means a mechanic but I can do the basics to a vehicle. My '97 Ford F150 truck has 205,000 miles on it so it burns a little oil. Well it fouled out 2 plugs so I was going to put some nonfoulers on these 2. A mechanic these days needs to be a contortionist(sp?) to work on this stuff. Of course the 2 that were fouled were in the very back! Please Auto makers make something that we can do the basic service on! I got'em though and the old truck doesn't miss a lick now.

Chest day today and back tomorrow, have a golf tourney tomorrow also(May have to fend off the beer cart).

[scienceteacher]

Had a good upper body workout Friday, but got LAZY this weekend. Played in a golf tournament Saturday so I couldn't get to the gym. Sunday I was just plain lazy. Not so sure my body couldn't use it.

Friday's workout
Bench Dips Incline
barx10 3x12x25 10x135
135x10 8x155
225x5 6x175
275x3 4x195
285x3 2x215
295x3 1x235
305x3
315x3
325x1
275x5

CGBP Tricep pressdowns EZ curls
5x155 5x70 5x85
5x175 5x80 5x95
5x195 5x90 5x105
5x215 5x100
5x110


Db curls
5x35
5x40
5x45

[Hibiscus09]

Nice workout! I just noticed you're in coastal N.C. My son went to camp for a couple of years in Arapahoe, N.C. :)

So, how'd you do in the golf tournament? I can't think of a better reason to skip a workout. :)

[scienceteacher]

I have a Great Uncle that lives in Arapahoe. I am an hour from the coast. The home of the pickle. The tournament was for my Legion team. Had a great time, saw several guys that I played with. I didn't play bad considering that I hadn't played in a while. Drove the ball good but didn't have alot of feel around the green.

I'm not so sure I didn't need the rest. My elbows are still hurting like crazy.

[Hibiscus09]

Do they also grow olives there in the mountains? :D I think we'll finally get to golf this weekend since the Gamecocks are playing on Thursday night. Yay!

[scienceteacher]

Do they also grow olives there in the mountains? :D I think we'll finally get to golf this weekend since the Gamecocks are playing on Thursday night. Yay!
Don't know where the name came from,but I haven't seen any. Got some Sweet/hot peppers though. We are even getiing a Walmart.
I need to start playing more. I am going to see my son pitch this weekend against my old college team. He was redshirted last year with an elbow injury but he's healthy now and throwing pretty good.
I figure if I don't play good I just get my $$$ worth 'cause I hit it alot. Those days of the mid 70's from last summer and fall are gone.

[scienceteacher]

Back W/O yesterday. Form getting much better on Deads.
Deadlift
10x135
5x235
5x245
5x255
5x265
5x275

Pendelay Rows(Felt very good on these, need to move up)
5x105
5x115
5x125
5x135
5x145
5x155

Lat pulldown
10x110
5x120
5x130
5x140
5x150
5x160
5x170

Db Military press
10x50,55,60

Front and side raises
10x10,15,20

Legs today

[scienceteacher]

Absolutely HORRIBLE leg workout. I don't know what happened but it felt as if someone had jabbed a knife in my upper left quad. Right at the very top. I couldn't get past parallel and was scared to add much weight. Probably should have just come home. Feel like my bad form last night may cause some back spasms today.
Squat
10xbar
10x135
5x225
5x235
5x245
5x255

SLDL
10x135
10x145
10x155

Didn't even attempt lunges.

[scienceteacher]

Chest and triceps yesterday. I am going to move biceps to back and shoulder day.
Flat BB bench
barx10
135x10
225x1
245x1
265x1
285x3
295x3
305x3
315x1
325x1
275x5

BB Incline
10x135
8x155
6x175
4x195
2x215
1x235

Dips
4x10x25

Flys
10x35
10x40
10x45

CGBP
5x135
5x155
5x175
5x195
5x215

Tricep pressdown Cable
8x70
8x80
8x90

I am going to keep at it with the flys, really squeezing at the top to see if it helps my development. May go back to at least 5 reps on the flat bench. I don't feel I'm getting that good "pump" that I want. Got to do something different with the triceps also for the same reason.

Elliptical machine today.

And finally to boast just a little. My son pitched in a fall game yesterday and it seems he is getting some interest from some Div. 1 schools as well as some pro guys. He was redshirted last year.

Everyone have a great day.

[Hibiscus09]

And finally to boast just a little. My son pitched in a fall game yesterday and it seems he is getting some interest from some Div. 1 schools as well as some pro guys. He was redshirted last year.

Woo-hoo!!! How exciting is that?? Congrats to you and your son!

Nice looking workouts! I'm sorry about the leg day. It was a smart idea to stop. :)

[scienceteacher]

Thank you very much Ms. Hibby. We are proud. He has had some nagging injuries the last couple of years because he has been growing so much. I think he has stopped at 6'3'. Now if I can put some more weight on him. He did the right thing by going the JUCO route. Hopefully he'll have a good and healthy spring then maybe he will be drafted. That's what we are hearing anyway.

Goodluck tonight, I'll be pulling for your team since mine can't beat a Junior High team.

[scienceteacher]

Did a little cardio on the elliptical machine yesterday. Only 15 minutes, then had to set some rafters for a fellow. Backe and shoulders this afternoon.

[scienceteacher]

Took Saturday and Sunday off. My lower back, top of my right hip is giving my a fit. I will start back today and see how everything feels. Did go watch my son pitch this weekend and he did well. He threw 3 innings and struck out 6.

Thinking about seeing a chiropracter about the hip. I've got to do something.

Hope everyone had a good weekend.

[Hibiscus09]

Sorry about your back and hip! Brian hurt his sciatica in the last month or so and visited a chiropractor. He feels like it helped. As a matter of fact, he's out running right now. :)


Thank you very much Ms. Hibby. We are proud. He has had some nagging injuries the last couple of years because he has been growing so much. I think he has stopped at 6'3'.

My hubby topped out at 6'3" also. He said one summer he grew six inches and his knees hurt so much the doctor gave him cortisone shots. :eek:

Hope you have a happy Monday!

[scienceteacher]

Workout yesterday was good, but I really need to find a partner to get back to where I want to be. Legs today, probably gonna go light due to my hip.

BB Bench
10x135
3x225
3x245
3x265
3x285
2x300
2x315
1x325
1x335
1x345

Incline
8x135
7x155
6x175
3x195
3x215
3x235

Flyes
10x10
10x40
10x45
10x50

Dips
4x12xBW+25

CGBP
5x185
5x185
5x185

Cable tricep pressdown
10x70
10x80
10x90

Hope everyone has a great day.

[scienceteacher]

I forgot to mention that my next door neighbor brought me a 30lb. box of roasted Turkey breast medallions yesterday. She works at a turkey plant. Guess my protein source will be turkey for a while.

[scienceteacher]

My upper quad was better yesterday, not perfect but better. My left hip is giving me a fit however. Was able to get below parallel on squats but not all the way down.

Squats
10xbar
10x135
5x225
5x235
5x245
5x255
5x265
5x275

SLDL
5x135
5x145
5x155
5x165
5x175

Hanging leg raises
3x10

Hyper crunches(Killed my lower back and hip)
2x10
Wanted to get 4 sets but couldn't.

Back and shoulders today. I hope my hip will hold up to DL's.

My wife had her first day working out. My daughter went with her and her friend. My daughter takes the fitness course offered here at school so she could explain things my wife had forgotten. Must have went OK b/c it took about 5 seconds for her to go to sleep.

[scienceteacher]

No workout yesterday. I gave my back and hip an extra day. Gonna get after it today. Back and shoulders tonight. I am taking my daughter to the driving range this afternoon. She has a terrible head movement problem we have to fix. Her golf coach here at school is there to draw the check. He knows nothing, in fact he hasn't practiced all week. He has a side job landscaping, coincidence, I think not.

[Hibiscus09]

Morning! :) Hope you have a good workout today.

Is your daughter lifting her head to watch the ball? I'm guilty of that at times. :p I've been really focusing not to do that lately.

[scienceteacher]

Morning! :) Hope you have a good workout today.

Is your daughter lifting her head to watch the ball? I'm guilty of that at times. :p I've been really focusing not to do that lately.
Some of both. She is looking to see where it goes as well as sliding to far forward. We have fought this before. Her coach tried to make her move the ball to her front foot. He and I are going to have a "Come to Jesus meeting." I stay out of everything my kids do and try to just be a supporter. Just don't give my kid info that is WRONG. If you can't break 90-100 don't coach golf.

[scienceteacher]

Hip felt GRRRRRReat. Didn't over do it though.

Deadlift
10x135
5x225
5x235
5x245
5x255
5x265
5x275

Pendelay Rows
5x95
5x115
5x125
5x135
5x145

Cable lat pulldown

5x120
5x130
5x140
5x150
5x160
5x170
5x180

BB EZ bar Curls
6x85
6x95
6x105

Db curls
6x35
6x40
6x45

Chest today. Hope everyone has a good one.

[scienceteacher]

Had a good workout Friday. Was absolutely sorry this weekend. Diet was good this weekend until the family reunion yesterday. Will get the workouts back in order today after my Chiropractor appt.

Bench
10xbar
10x135
8x225
6x245
4x265
2x285
1x305
1x325
1x335

Incline
5x135
5x155
5x165
5x175
5x185
5x195

Dips
4x10xBW+25

Flys

10x45
10x50
10x55

CGBP

10x135
5x155
5x175
5x195
5x215

Kickbacks
8x30
8x35
8x40

Tricep pressdowns
10x70
10x80
10x90

[scienceteacher]

Went to the chiropractor before my workout yesterday. Needless to say he didn't have any good news. Last 2 vertebrate are fused together evidently since birth and I have bone spurs and degeneration. He didn't say anything about not lifting though.

Squats
barx10
8x135
5x245
5x255
5x265
5x275
3x285
8x255

Front squats
5x135
5x145
5x155
5x165

SLDL
5x135
5x145
5x155
5x165
5x175

crunches
4x12

Hanging leg raises
3x10

Back and shoulders today

[Hibiscus09]

Nice job on the workouts! :) Sorry about the verdict from the chiropractor. Hopefully, visiting him/her is helping your back feel better!

Happy Tuesday!

[scienceteacher]

Felt great yesterday. Must have been the moon or something. Should have gone higher on DL.

Deadlifts
10x135
5x245
5x255
5x265
5x275
5x285
3x295

Pendelay Rows
5x135
5x145
5x155
5x165

Db rows
6x50
6x55
6x60

Cable Lat pulldowns
10x120
5x140
5x150
5x160
5x170
5x180

Db Military press
10x50
10x55
10x60

EZ bar curls
10x80
10x90
10x100

Db curls
6x35
5x40

Chest and triceps today after chiropractor.

[scienceteacher]

Good strength and energy yesterday. Don't know if it's the moon or my upping my protein intake. Legs today and then I have to take a day or 2 off to do a window job out of town.

BB Bench
10xbar
10x135
5x225
5x245
5x265
3x285
3x305
3x315
2x325
1x335
1x345

Incline BB bench
10x135
8x155
6x175
4x195
2x215
1x235

Dips
4x12xBW+25

Flys
10x40
10x45
10x50

CGBP
10x135
8x155
6x175
4x195
2x215
2x235

Kickbacks
10x30
10x35

Cable tricep pressdowns
8x70
8x80
8x90
8x100

[Hibiscus09]

Probably the moon. :p :D

Nice job on the workouts! :)

[scienceteacher]

Probably the moon. :p :D

Nice job on the workouts! :)
Thanks Ms. Hibby,

BTW my daughter is hammering her driver and irons now but can't make a putt....Must be the moon.

[Hibiscus09]

LOL! It's funny how one thing good about your game comes and another goes. Golf could drive you crazy like the moon!

[scienceteacher]

No workouts since Thursday. Diet has been horrible also. Had to do a window replacement job out of town. Back at it today.

[scienceteacher]

Took yesterday off. Hadn't worked out since Thursday. I feel much better today. It must have been the junk I ate over the weekend. I have learned my lesson. Back/shoulders tonight.

[Hibiscus09]

Good. Now, get to lifting! :)

Happy Tuesday!

[scienceteacher]

Good. Now, get to lifting! :)

Happy Tuesday!
YES MAAM.....errrrr sir......errrrr Captain.......General

YES MA'AM!!!<=That was said in my best and only southern accent.

[scienceteacher]

Back and bi's yesterday. Energy was good strength was just OK.

Deadlifts
10x135
8x225
5x255
5x265
5x275
5x285
5x295

Pen. Rows
5x135
5x145
5x155
5x165

Db Rows
8x40
8x45
8x50

Cable Lat pulldown
10x120
5x130
5x140
5x150
5x160
5x170
5x180

Db MP
10x50
10x55
10x60

EZ curls
10x85
10x90
10x95

Db curls
8x30
8x35
8x40

Happy Hump Day to everyone.

[jspirate]

Some of both. She is looking to see where it goes as well as sliding to far forward. We have fought this before. Her coach tried to make her move the ball to her front foot. He and I are going to have a "Come to Jesus meeting." I stay out of everything my kids do and try to just be a supporter. Just don't give my kid info that is WRONG. If you can't break 90-100 don't coach golf.

I spent some time browsing your journal... Its good to see what others are progressing at. It has actually inspired me to convert my MS Word based journal over to BB.com. Soon...

With respect to kids and golf... I have two boys, one is almost 5 and the other is 18 months old. My older boy has no coordination yet so I am waiting to even put a club in his hands. The younger boy is very dexterous and I would be surprised if he can't grab a club sooner than his brother. Anyway, I am sure its awesome to see your daughter learn about herself through golf. In my opinion, it is truly a wonderful sport to introduce to your kids.

[scienceteacher]

Thanks JS,

Golf teaches a number of things to kids. I hope she stays with it. Her progress has been slowed this year. Her new coach here at school knows nothing about the game and it has played on her enthusiasm.

[scienceteacher]

My legs and shoulders are SOOOOOORE today.

Squat
10xbar
10x135
5x225
5x245
5x255
5x265
5x275
5x285
5x295
5x305
3x315
8x275

Concentration lunges
2x10x135

SLDL
8x135
8x145
8x155
8x165

Hanging leg raises
3x10

Crunches
3x15

Bicycles
2x25
Not alot of weight on squats for most but it is the heaviest I have ever been. Felt like I could keep going. Diet is also back in line so I feel much better.

Cross your fingers for my daughter today, she has her conference tourny today.
Chest and Triceps today

[Hibiscus09]

Those look like some nice weights on squats to me! Nice job!

Good luck to your daughter! :)

[pastorgbc]

I wouldn't sneeze at those weights on the squats, especially with that volume. That is excellent lifting, young man.

I hope things work out well for your daughter...and those chest and tris as well.

Ray

[scienceteacher]

Thanks Ms. Hibby and Ray, I'm getting there..

[scienceteacher]

Felt good and energy was good.

15 minutes on the eliptical machine 15 sec at 12-13mph 30 sec at 7-8.

Bench
10x135
5x225
5x275
3x285
3x295
3x305
3x315
1x325
1x335
8x275

Incline
10x145
8x165
6x195
4x215
2x235
1x245

Dips
3x15xBW+25

Incline Flys(Per Ms. Hibby)
10x40
10x45
10x50

CGBP
10x135
5x185
5x205
5x225
5x235

Cable Tricep Pressdowns
10x80
10x90
10x100

Eliptical machine again today and either rest or back and shoulders.

TGIF

[jspirate]

My legs and shoulders are SOOOOOORE today.

Squat
10xbar
10x135
5x225
5x245
5x255
5x265
5x275
5x285
5x295
5x305
3x315
8x275


Good-googa-mooga! What are you doing man?!? *laughs and grins*

Whew, that makes me sore just reading it. Very impressive.

[Hibiscus09]

Happy Friday!! Nice job on the workout! I hope you have a great day molding young minds and a wonderful weekend! :)

[scienceteacher]

Good-googa-mooga! What are you doing man?!? *laughs and grins*

Whew, that makes me sore just reading it. Very impressive.
And I still am! Got a wild hair that day. Seeing some improvements in my legs though.

Been back to G-Vegas lately?

[jspirate]

Been back to G-Vegas lately?

No I have not :(

I feel a bit bad about that too because I am not doing a good job of keeping up with friends back in G'ville.. To make things worse, my in-laws just moved from Bath, NC. I am not sure why they left because they retired there from Raleigh. Anyway, when they were in Bath it was nice to head down that way. The kids got to see grandparents and we could catch-up with friends.

My wife and I have been flirting with the idea of going to one of the Pirates home games though...

[scienceteacher]

Started with 15 minutes on the Elliptical machine.
Deadlifts
10x135
5x225
5x255
5x265
5x275
5x285
5x295
5x305

Pen. Rows
5x134
5x145
5x155
5x165

Cable lat. pulldowns
10x130
8x140
5x150
5x160
5x170
5x180

EZ curls
10x85
8x95
6x105
4x115
2x125
1x135

Db curls
7ea x35
7ea x40
7ea x45

Legs and abs today.

Hope everyone had a great weekend.

[scienceteacher]

Legs didn't go to well. I have got to start stretching better. Tweaked a groin muscle so I stopped 1 set short and didn't do lunges.

15 minutes Elliptical machine

Squat
10xbar
10x135
5x225
5x275
5x285
5x295
5x305

SLDL
10x135
5x185
5x195
5x205
5x215

3x10 leg raises
3x30 bicycles

Cross your fingers, my daughter is in the golf regionals today. She's gonna freeze her butt off. I may miss my workout today, I'm cooking for my Mom and Grandma, it's their B-days.

[Hibiscus09]

Very nice job on the deadlifts and the squats! :) It's quite chilly here also (for us.) I hope your daughter does well and has a fun time! Awww, for cooking for Mom and G-Ma. That's really sweet!

[scienceteacher]

My daughter just called and she's on the bubble as far as states. Doesn't look real good. She had a great round except for 9 and 18. Can you say blow up? She took triples on those 2 holes.

[scienceteacher]

No workout yesterday. I cooked supper for my Grandmother and Mother. It was their B-days. Diet wasn't great either. Brown rice and asparagus were good but the Chicken Delmonico killed it. I didn't eat cake or ice cream though. Back at it today chest and triceps.

[scienceteacher]

Chest and Triceps yesterday. Pretty good workout. Best Bench I've had since college.

Elliptical 15 minutes. 15sec. 12-13mph, 45 sec. 7-8mph every minute. Little over 2 miles.

Bench
10xbar
10x135
5x225
5x280
3x290
3x300
3x310
3x320
1x330
1x340
1x350

Incline
10x155
8x175
6x195
4x215
2x235

Dips
3x15xBW+25

incline Flys
10x45
10x50
10x55

CGBP
10x135
5x145
5x165
5x185
5x205
5x225

Tricep cable pushdowns
10x80
10x90
10x100

Elliptical and back/shoulders today.

[jspirate]

Bench
10xbar
10x135
5x225
5x280
3x290
3x300
3x310
3x320
1x330
1x340
1x350


Whew - thats solid. Well done indeed!

[scienceteacher]

Thanks JS,

30 more pounds and I'll be back to my all time best. I hope I can get back to that 173 that I weighed then also. I'm 185 now so that will probably be the toughest part. How's the recovery going?

[jspirate]

How's the recovery going?

Good. In fact, it is so good that I am really struggling to keep myself from hitting the weights (with upper body). Even with a touch of the flu/sinus infection I am still "chomping at the bit" to get back in the gym. This Tuesday will be 13 days - thats what I am trying to hold out for. I will probably sqeeze in two leg workouts before then.

[scienceteacher]

Good. In fact, it is so good that I am really struggling to keep myself from hitting the weights (with upper body). Even with a touch of the flu/sinus infection I am still "chomping at the bit" to get back in the gym. This Tuesday will be 13 days - thats what I am trying to hold out for. I will probably sqeeze in two leg workouts before then.
I know you are ready. Bad time of the year for all the little bugs. Knock on wood I haven't been sick in a few years.

Tuesday will be the big night in G-Vegas. I remember PARTS of those block parties. My 2 oldest will be there. I sure hope they are smarter than I was.

[jspirate]

Tuesday will be the big night in G-Vegas. I remember PARTS of those block parties.

HaHa - well said.

Hey, by the way. I have a question for ya... I do very little bench pressing (use DBs), but after Thanksgiving that will probably change. Do you workout with someone (spotter) or are you using a smith machine for the high poundage, low rep routine?

[scienceteacher]

I do very little bench pressing (use DBs), but after Thanksgiving that will probably change. Do you workout with someone (spotter) or are you using a smith machine for the high poundage, low rep routine?
No Smith machine and most of the time no spotter.<= Stupid I know but I don't have a WO partner. The principal at the school is sometimes in there and we will spot each other. Our schedules don't always workout. I usually stop at a weight that I know I can handle. I'd like to have a partner everytime because I feel like I'd go up faster. The 350 yesterday felt good and I felt I could add another 10-15lbs but I figured I wouldn't chance it.

I would have more trouble lifting for reps probably. If I get in trouble I guess I'll just have to wiggle out.

[pastorgbc]

Excellent workout. That is definitely going to stimulate some growth. I would treat myself to a nice steak (if I could) or large portion of quality protein tonight. Salmon, usually for me.

Ray

[jspirate]

I see. Thanks for the feedback.

I workout solo also. I have a work buddy that has dropped the hint about working out together, but I am way too anal to do that. I find that I slip on my times in between sets etc. when I have a workout partner (talking etc.). I figure if you don't keep that rest time between sets some-what consistent then it is not fair to compare workouts (aka gauge progress). From time to time I change those times up, but I track those change-ups. I am probably being a bit uptight about that, but I can't seem to let those sorts of things go. I also like to change exercises at times that are not pre-determined (when it feels like its time to change).

Long story shot is that I like to do it, the way I like to do it :)

[scienceteacher]

Excellent workout. That is definitely going to stimulate some growth. I would treat myself to a nice steak (if I could) or large portion of quality protein tonight. Salmon, usually for me.

Ray
Does Ground sirloin count? My oldest is coming home to practice and she loves hamburger steak and gravy. That's what I'm fixing but I will skip the gravy.

[scienceteacher]

I got in 20 minutes on the elliptical machine yesterday. Same format 15s fast and 45 rest.

Didn't get my back and Bi's in. My oldest daughter came home and I cooked supper for her and we went to church to practice our song for Sunday.

I will be back at it today.

[Hibiscus09]

No frownie faces on a Friday!!

Have a great weekend, scienceteacher!

[scienceteacher]

Got 20 minutes on the elliptical machine this morning. Same format as before. Back and biceps this afternoon.

Wife called and wants me to fix crabcakes for supper<=not good for my diet. I guess I could use nonfat mayo and make my own breadcrumbs and it wouldn't be to bad.

[pastorgbc]

Got 20 minutes on the elliptical machine this morning. Same format as before. Back and biceps this afternoon.

Wife called and wants me to fix crabcakes for supper<=not good for my diet. I guess I could use nonfat mayo and make my own breadcrumbs and it wouldn't be to bad.
You could make a healthy sub for mayo in your recipe by mixing 3 eggwhites with a teaspoon of cider vinegar and a half tsp. of cream of tartar. That will yield about a 1/4 cup.

Ray

[scienceteacher]

You could make a healthy sub for mayo in your recipe by mixing 3 eggwhites with a teaspoon of cider vinegar and a half tsp. of cream of tartar. That will yield about a 1/4 cup.

Ray
I will take your advice on that Ray.
Thanks

[jtroster]

You could make a healthy sub for mayo in your recipe by mixing 3 eggwhites with a teaspoon of cider vinegar and a half tsp. of cream of tartar. That will yield about a 1/4 cup.

Ray
I also have used an avocado blended with lemon juice and water as a Mayo substitute - only its green.

[scienceteacher]

I also have used an avocado blended with lemon juice and water as a Mayo substitute - only its green.
This sounds good also, now you guys have me confused as to what to do. I could just flip a coin I guess.

Thanks JT

[pastorgbc]

Now if you really want to get healthy (and have more choices):

(You need food processor for this)

Mix half cup plain no-fat yogurt
Half cup no fat cottage cheese
Tbsp. of cider vinegar

When you mix it in a food processor, all of the cottage cheese lumps come out. I use this as a base for everything from muscle cheesecake to healthy mac and cheese.

Ray

[scienceteacher]

OK, Now since you guys have gotten me in this pickle tell me which you think would taste better.
I use lump crab, egg, chives, bread crumbs, dijon mustard, hot sauce, red bell pepper, shallots, garlic, and I used to use mayo in my cakes. I fry them in a touch of EVOO in then into the oven.

[pastorgbc]

OK, Now since you guys have gotten me in this pickle tell me which you think would taste better.
I use lump crab, egg, chives, bread crumbs, dijon mustard, hot sauce, red bell pepper, shallots, garlic, and I used to use mayo in my cakes. I fry them in a touch of EVOO in then into the oven.
I would definitely give the cottage cheese\yogurt mixture a shot. It is very tasty, very healthy, and you can use any leftovers for a myriad of uses (e.g., mix with a scoop of whey and you have delicious pudding). It may be a bit wetter than mayo, but since you are baking it, it should not be a big problem.

Ray

[jspirate]

OK, Now since you guys have gotten me in this pickle tell me which you think would taste better.
I use lump crab, egg, chives, bread crumbs, dijon mustard, hot sauce, red bell pepper, shallots, garlic, and I used to use mayo in my cakes. I fry them in a touch of EVOO in then into the oven.

Wow, that sure sounds super yummy. I would love to have crab-cakes tonight, but the inlaws are coming into town tonight and we are headed to the father-in-laws favorite local pizza joint. I like pizza, but it isn't what I need to be eating... especially since there is no better drink than cold beer when eating pizza :eek:

Anyway, I might try my hand at your crab-cake recipe. How long are the frying and baking processes?

[scienceteacher]

Anyway, I might try my hand at your crab-cake recipe. How long are the frying and baking processes?
I fry them only until browned, about 2 minutes per side. Bake them about 15 minutes at 350. They are good. I mix everything to taste.

[scienceteacher]

Friday

Deadlifts
10xbar
5x225
5x265
5x275
5x285
5x295
5x305
5x315

Pendelay Rows
5x135
5x145
5x155
5x165

Db rows
3x8x55

Pullups
3x5xBW

Lat pulldowns
8x140
8x150
8x160
8x170

EZ curls
10x90
8x100
6x110
4x120
2x130

Db curls
7x35
7x40
7x45

10/29
Squats
10xbar
10x135
5x265
5x275
5x285
5x295
5x305
8x225

3x30 bicycles
3x10 hanging leg raises

Hope everyone had a good weekend.

[Hibiscus09]

Whoa! I thought that was all one workout at first! :eek: :D I haven't had enough coffee yet. :)

Very nice job! Good looking deads and squats!

Happy Monday!

[scienceteacher]

Had no energy yesterday. Maybe because it was so late when I went to the gym.

Bench
15xbar
10x135
5x225
5x245
5x275
5x285
3x295
3x305
2x315
1x325
5x275

Incline
12x bar
10x165
8x185
6x205
2x225

Dips
3x10xBW+25

Flat Flys
10x45
10x50

Skullcrushers
15xbar
8x80
8x90
8x100

Tricep Pressdown
8x80
8x90
8x100

Have a great Humpday.

Back and shoulders today.

[scienceteacher]

Got my 20 minutes on the elliptical machine knocked out and I sure do feel better. Had some DOMS going on this morning.

[scienceteacher]

Energy was much better yesterday. Elliptical is paying off also. I think it helps with soreness and I'm down a few pounds.

Deadlifts
10xbar
10x135
5x225
5x275
5x285
5x295
5x305
5x315
3x325

Rows
5x135
5x145
5x155
5x165

Db Rows
8x50
8x55
8x60

Pullups(wide)
3x6*BW

Lat pulldowns
5x140
5x150
5x160
5x170

EZ curls
10x85
8x95
6x105
4x115
2x125

Db curls
8x35
7x40
6x45

Elliptical later this morning and legs this afternoon.

[jspirate]

Energy was much better yesterday. Elliptical is paying off also. I think it helps with soreness and I'm down a few pounds.

Deadlifts
10xbar
10x135
5x225
5x275
5x285
5x295
5x305
5x315
3x325

Rows
5x135
5x145
5x155
5x165

Db Rows
8x50
8x55
8x60

Pullups(wide)
3x6*BW

Lat pulldowns
5x140
5x150
5x160
5x170

EZ curls
10x85
8x95
6x105
4x115
2x125

Db curls
8x35
7x40
6x45

Elliptical later this morning and legs this afternoon.


Whew, those numbers are still impressing me. You are a fairly strong scienceteacher!

Hey... would you mind including your weight in your updates? If not, I understand. The eating part is the hardest part for me (I guess it is for most). Anyway, I think is helps to see what others are doing *shrug*

EDIT: can't spell strong!

[scienceteacher]

Whew, those numbers are still impressing me. You are a fairly stong scienceteacher!

Hey... would you mind including your weight in your updates? If not, I understand. The eating part is the hardest part for me (I guess it is for most). Anyway, I think is helps to see what others are doing *shrug*
JS,
I started last February at 205. I have been as low as 177 this summer. I leveled off at about 188. Right now I am at 183. My BF% is somewhere around 11-12% and I want to get to 10 or below. That's why I have added the elliptical work.

In fact just finished 25 minutes worth.

[jspirate]

JS,
I started last February at 205. I have been as low as 177 this summer. I leveled off at about 188. Right now I am at 183. My BF% is somewhere around 11-12% and I want to get to 10 or below. That's why I have added the elliptical work.

In fact just finished 25 minutes worth.


OK, now you got me mad! Not only are you strong, but your body fat is at 11%?!?!??!

*jspirate throws his arms up in the air and walks off mumbling about all the injustices of the world*

[scienceteacher]

To be honest I thought it was higher but I have had it checked over and over. I just want to see some abs. The top 2 are slightly visible. My problem is Barley Pop if you know what I mean. I have restricted them to just weekends.

I've always been fairly strong up top, but I've never done ANY lower body work until this time around. That's exciting for me because everyday I get PB in squats and Deadlifts. I've got a long way to go. It's probably hard to tell in the Ava(well it's probably not) but I was 205 then.

You're getting there. You'll be a lean, mean Pirate before you know it.

[jspirate]

My problem is Barley Pop if you know what I mean.


Yes, I do. I also like to enjoy pizza about once a week.



It's probably hard to tell in the Ava(well it's probably not) but I was 205 then.

Hmmm, I know you said you use to be a catcher? I don't recall you pointing out which person you ar in the photo?

[scienceteacher]

Hmmm, I know you said you use to be a catcher? I don't recall you pointing out which person you ar in the photo?
I'm the old fat one, second from the left. This is the American Legion team I coach during the summer. This was 2004.

[scienceteacher]

Felt pretty good and tried the ancient leg press they have in the weightroom.

Squats
15xbar
10x135
5x225
5x275
5x285
5x295
5x305
5x315

Leg press(Don't know what the sled weighs)
10x245
10x255
10x265

SLDL
10x135
8x185
8x185
8x185

3x30 bicycles

3x12 hyper situps

[Hibiscus09]

Morning, scienceteacher! :)

Nice job on the workout! On a standard leg press, the sled usually weighs 45lbs. I have used a larger leg press with a 100lb sled. My current leg press' sled only weighs 18lbs, but it's an isolateral leg press. I have no idea if they mean one foot plate or both, so I'm just not counting it at all.

Barley pop is only a problem for me when I'm golfing in warm weather. :)

Happy Friday!

[jspirate]

I'm the old fat one, second from the left. This is the American Legion team I coach during the summer. This was 2004.

Ohhhh yeah, I see you now. The fat guy with 11% body fat :eek:

J/K I know you mentioned you have lost some of the dreaded dead weight :)

[scienceteacher]

I still HATE cardio but it does kindof get me going in the mornings. Just knocked out 3.61miles and 25min on the elliptical machine. Chest and triceps this afternoon. Did them Tuesday so I might go light and lots of reps. I've been considering a light day and heavy day for everything. Anyone else do that?

I'll also get some fast walking in this afternoon. Quail season is just a few days away and I've got to get my little Brittany in shape.

[pastorgbc]

That's excellent squatting and legwork.

I am glad the yogurt and cc worked in your crab cakes. I enjoyed them vicariously thorugh you.

Ray

[scienceteacher]

Worked out Friday afternoon. No weights over the weekend but I did get some good walking in yesterday with my Brittany, and found some birds(Quail) also.

Flat Bench
10xbar
10x135 w/pause
5x225 w/pause
5x275 w/pause
5x285
3x295
3x305
3x315

Db incline
10x65
10x70
10x75

Flys
8x45
8x50
8x55

Skull crushers
8x80
8x90
8x100
8x110

Bench dips
2x20

Cable tricep pressdowns
8x70
8x80
8x90

Elliptical this morning and back and shoulders this afternoon.

[scienceteacher]

Got my cardio yesterday morning(20 min. on the elliptical machine).

Deadlifts
10xbar
10x135
5x225
5x275
5x285
5x295
5x305
5x315
5x325

Pendelay Rows
5x140
5x150
5x160
5x170

Db rows
8x55
8x60
8x65

Pullups
3x6

Cable Wide Lat Pulldowns
8x140
8x150
8x160
8x170

Energy was horrible to begin with but got better. I have been doing biceps but I am either going to an arm day or move them to leg day.

[Hank1962]

Great Numbers!!! I hope to get my back up where it needs to be soon.

[scienceteacher]

Great Numbers!!! I hope to get my back up where it needs to be soon.
Thanks Hank,
It won't take you long. Muscle memory is a wonderful thing.

[Hibiscus09]

Nice workouts, scienceteacher!

Do you have the day off?

[scienceteacher]

Nice workouts, scienceteacher!

Do you have the day off?
I did have a scheduled day off, but not anymore. My wife has been out of work for a year. We have 2 kids in college and I have a vinyl and window replacement business. When I'm caught up in a job and cannot WO that becomes my day off. I was going 3 on and 1 off. Now it depends on work. After Christmas I will schedule it like that again but as for now it stays up in the air. Seems like the work is more than I can do sometimes but I can't turn it down.

The week after Thanksgiving I may be taking a week off to go to Pennsylvania deer hunting unless I can find a gym there.

I saw you were a Steelers fan Hibby, my son spent this past weekend hanging out with the team. Obviously he didn't bring them any luck.

[Hibiscus09]

Very cool he was able to do that. I saw Jerome Bettis at a golf tournament earlier this year. He's a pretty funny guy. I'm thinking they're missing him. :p

Roethlisberger just looks off.

We need some windows replaced at our house. The seals have broken. We'll probably do that in the spring as I'm sure it isn't cheap!

We always go to Kiawah the weekend after Thanksgiving. It's our anniversary. The deer hunting trip sounds like fun. :)

[scienceteacher]

Very cool he was able to do that. I saw Jerome Bettis at a golf tournament earlier this year. He's a pretty funny guy. I'm thinking they're missing him. :p

Roethlisberger just looks off.

We need some windows replaced at our house. The seals have broken. We'll probably do that in the spring as I'm sure it isn't cheap!

We always go to Kiawah the weekend after Thanksgiving. It's our anniversary. The deer hunting trip sounds like fun. :)
I like Bettis but I think his comments about Cower retiring may have hurt the team.

Be VERY careful when you replace your windows. Some guys make way too much money doing them. Shop around alot. Check into Simonton Windows, they are expensive but may be some of the best on the market and their service is great. I've heard horror story about prices replacing windows. When you get ready to do it shoot me a pm and I'll let you know what to expect.




Got my 20 min of cardio on the elliptical out of the way.

[Hibiscus09]

Thank very much! I'll remember to do that. I believe we have Anderson windows currently. We've lived in the house for 10 years (we had it built, so it's 10 years old). I haven't counted but I know there are at least 5 or 6 seals broken. Probably more. There are tons of windows in this house.

[pastorgbc]

Solid back workout. I have great success doing arms on their own day. I can't imagine you would have much glycogen left to fry your arms given that back workout.

Ray

[jspirate]

Nice workouts as always!

I have a question for ya, if you don't mind.

When you do leg presses, how far down do you come? I have been coming down fairly low, but it occured to me that going to low might not be a good thing. The lower back seems to be in a strange position if you take it low.

[scienceteacher]

Hibby misunderstood your ? yesterday. I have planning in the morning so I can catch up with you guys in here and do my cardio then. But I am off Friday, but I'm not b/c I have a window job to do. At least I'll make some real $$$$$.


Had to cut the leg WO short yesterday. The football team was watching film in the weightroom and I had a window estimate to give. This week I am going to do a separate arm and shoulder workout and see how it goes for a while. I think I will set it up like this.
D1 Chest
D2 Arms/Shoulders
D3 Back
D4 Legs
D5 Rest
Repeat
w/ Cardio 5 days

I would greatly appreciate anyones comments on this split.

Yesterday
20 min elliptical
Squats
15xbar
10x135
5x225
5x275
5x285
5x295
5x305
5x315

Leg press(Did find out that our sled weighs 200lbs)
10x380
10x400
10x420

Cardio and chest today.

[Hank1962]

I split my arms with back and chest workouts: Biceps with back and triceps with chest. That works well for me. I do my shoulders on abs day which gives me 3 days of rest after chest and tri's. Hope the weather is warm and dry for your window install.

[scienceteacher]

I split my arms with back and chest workouts: Biceps with back and triceps with chest. That works well for me. I do my shoulders on abs day which gives me 3 days of rest after chest and tri's. Hope the weather is warm and dry for your window install.
That is the way I have been doing it Hank. I think I am just going to try a change.

Weather is suppose to be wonderful, low 80's.

[jspirate]

Nice workouts as always!

I have a question for ya, if you don't mind.

When you do leg presses, how far down do you come? I have been coming down fairly low, but it occured to me that going to low might not be a good thing. The lower back seems to be in a strange position if you take it low.

Just in case this got buried at the bottom of the previous page...

[scienceteacher]

Nice workouts as always!

I have a question for ya, if you don't mind.

When you do leg presses, how far down do you come? I have been coming down fairly low, but it occured to me that going to low might not be a good thing. The lower back seems to be in a strange position if you take it low.
JS,
The machine we have is one that you lay flat of your back and press up at probably a 45-50degree angle. The part you lay on is adjustable. I go as low as I possibly can and at the end I continue the press with my calves. I don't know if this is correct or not but I like it and I think it will help my squats.

[jspirate]

Does it look like this?

http://www.pfc-fitness.com/index.cfm/act/Catalog.cfm/CFID/10309743/CFTOKEN/56861140/catalogid/4243/Subcategory/Leg%20Presses%20Leg%20Curl%20and%20Extension%20Mac hine/category/Home%20Equipment/browse/null/MenuGroup/Home%20Fitness/desc/Leg%20Press%20slash%5F%20Hack%20Squat.htm

[scienceteacher]

Does it look like this?

http://www.pfc-fitness.com/index.cfm/act/Catalog.cfm/CFID/10309743/CFTOKEN/56861140/catalogid/4243/Subcategory/Leg%20Presses%20Leg%20Curl%20and%20Extension%20Mac hine/category/Home%20Equipment/browse/null/MenuGroup/Home%20Fitness/desc/Leg%20Press%20slash%5F%20Hack%20Squat.htm
No, The one I use I am laying flat on the ground(it's a bench, but it's on the floor)

[Hank1962]

We are having a touch of Carolina weather this week also. Friday's high is suppose to be 70. I may try to get a round of golf in before the snow starts here in the frozen north.

[jspirate]

No, The one I use I am laying flat on the ground(it's a bench, but it's on the floor)

Ahhhh, I see.

I did a little digging and found the following:

http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Quadriceps&Equip=Machine&Isolation=&order=Name

"Tips: Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle."

Sorry about hi-jacking your log...

[scienceteacher]

We are having a touch of Carolina weather this week also. Friday's high is suppose to be 70. I may try to get a round of golf in before the snow starts here in the frozen north.
Where's home Hank?

[Hibiscus09]

Morning, scienceteacher! I didn't know I asked a question, so it's okay if you misunderstood it. :D

Nice job on the workout!! :)

[Hank1962]

Home is central Ohio just south of Columbus "Home of the Arnold Classic". I have two sons that attended school at the Citadel in lovely Charleston SC. We manage to get down there a few times a year and always have a great time. It seems that the sunshine improves my mood!!! My oldest son graduated last year and lives in Greenville SC.

[scienceteacher]

Got my 20 minutes of cardio yesterday morning. Day went down hill from there.
Heat exchanger cracked on my gas pack. Was changing my brakes on my truck and I cracked one of the rotors. They needed replacing anyway. Enough whining already.

Bench
10xbar
10x135w/pause
5x225 w/pause
5x275
3x290
3x300
3x310
1x320
1x330
1x340

Incline
10x135
5x155
5x175
5x185
5x195
5x205

dips
3x10xBW+25

Flys
8x50
8x55
8x60

Arms and abs today.

[scienceteacher]

Home is central Ohio just south of Columbus "Home of the Arnold Classic". .
Local guy from here is coaching the Reds up there, Jerry Narron. He's a great guy. His son will probably play for me next year if he keeps improving. Jerry invited us up last year but I couldn't work it out.

[Hibiscus09]

Sorry about the truck issues.

Nice job on the workout! :)

[scienceteacher]

Got my 25 minutes in on the elliptical machine this morning. It's Friday for me!!!!!!!!!!!!!!!!!!!!!!!!!

And thank you a couple of days early to all the Vet's.(Not just for the day off but for what you've done)

[jspirate]

Was changing my brakes on my truck and I cracked one of the rotors. They needed replacing anyway. Enough whining already.


Thats what I am here for scienceteacher. Next to me your whining is barely noticeable.

Another good WO BTW...

[Hank1962]

Great numbers on the Bench Press. I'm still working to crack 225. I'm not sure if it's my shoulder pain or mind that is holding me back. Any suggestion on build up my max weight?

[scienceteacher]

Great numbers on the Bench Press. I'm still working to crack 225. I'm not sure if it's my shoulder pain or mind that is holding me back. Any suggestion on build up my max weight?
Hank the only thing that has ever helped me is low reps and heavy weight. I always seem to get higher numbers that way. I've never been a high rep guy.

[scienceteacher]

Long post here because I've got to catch up. I have changed to a 4 day split and will hit each body part twice in 9 days. I think I will like it. Seems that I have alot more energy especially arm day. My form is much better. Hit arms twice since Thursday to get everything set up the way I want it. I will go back, arms, legs, and chest. Rest one day and start over.

11/9
Skullcrushers
8x80
8x90
8x100
8x110
Kickbacks
8x25
8x30
8x35
Tricep pressdowns
8x70
8x80
8x90
8x100
Bench dips
2x20
EZ curls
8x80
8x90
8x100
Db curls
8x30
8x35
8x40

11/11
Deadlift
10x95
8x135
5x225
5x285
5x295
5x305
5x315
5x325
Seated rows
8x100
8x120
8x140
8x160
Db rows
8x55
8x60
8x65
Pullups
3x6xBW
Lat pulldowns
8x130
8x140
8x105
8x160

11/12
Skullcrushers
8x80
8x90
8x100
8x110
Kickbacks
8x30
8x35
8x40
8x45
Tricep pressdowns
8x70
8x80
8x90
8x100
Bench dips
3x15
EZ curls
8x80
8x90
8x100
8x110
Db curls
8x25
8x30
8x35
8x40

No elliptical work over the weekend. I put in windows Friday and worked my bird dog about 2.5 hours yesterday so that should suffice.
Legs and abs this afternoon.

[Hank1962]

Hank the only thing that has ever helped me is low reps and heavy weight. I always seem to get higher numbers that way. I've never been a high rep guy.

Teach,
I'm trying lower reps on my bench to try to get the numbers up. Your deadlift looks pretty good also. I have had some lower back problems in the past and have been trying to ease my numbers up. Today is leg day and I will be dead lifting for hams.

[scienceteacher]

Teach,
I'm trying lower reps on my bench to try to get the numbers up. Your deadlift looks pretty good also. I have had some lower back problems in the past and have been trying to ease my numbers up. Today is leg day and I will be dead lifting for hams.
I think you will see your numbers go up Hank. I have never deadlifted nor squatted until last February plus I took some time off this summer(hernia scare). I expect my DL numbers to level off soon. I am aiming for 400lbs on all three big lifts.

[NuclearArms]

I think you'll enjoy the new split. It's amazing the effects a little change can have.

[scienceteacher]

I think you'll enjoy the new split. It's amazing the effects a little change can have.

Thanks for stopping in Nuc. I think it will make a difference. I think I was beginning to stall a little on a few things.

[jspirate]

I have changed to a 4 day split and will hit each body part twice in 9 days.


Hmmmm, I am doing something similar I think, but I am confused by the term "4 day split."

This is what I am doing for the next 3 weeks or so:
Routine 1
DAY OFF
Routine 2
Routine 3
DAY OFF
Routine 1
DAY OFF
Routine 2
Routine 3
DAY OFF

This also hits my targets twice in 9 days.

Great job on the workouts!

[Hibiscus09]

Morning, scienceteacher! :)

I hope hitting bodyparts twice in 9 days works well for you.

Happy Monday!

[scienceteacher]

Morning, scienceteacher! :)

I hope hitting bodyparts twice in 9 days works well for you.

Happy Monday!
Thank you and good morning to you. I worry that it's not enough but I've got my fingers crossed. I do know that my workouts are better.

[Hibiscus09]

Well, I hope it's enough because I hit bodyparts once in seven days. :D

[scienceteacher]

Well, I hope it's enough because I hit bodyparts once in seven days. :D
I'm sold then because if I could become the man version of you I'd be satisfied.

I don't know if it's good or bad but the other day while I was doing deadlifts these students came in and one of them said, "Sir can I tell you something?" I said yes and she said, "You got a fat booty."

I hope that was Phat and not Fat.

And I just knocked out 20 minutes on the elliptical machine to get rid of some of the FAT booty.

[pastorgbc]

It looks like a solid plan.

Good luck with things.

Ray

[scienceteacher]

Had a good workout yesterday but abs were cut short due to the football team coming in to watch film.

Squat

15xbar
10x135
5x225
5x285
5x295
5x305
5x315
5x325

Leg press

8x430
8x450
8x470

Glute/Ham

3x10*BW(First time on these since this summer when I pulled a hamstring doing them. Going to add them in from now on.)

3x30 bicycles

Elliptical and chest today

[Hank1962]

Teach,
Looks like we both worked legs yesterday. Strong squat number!!! Have a great day!!!

[Hibiscus09]

Good morning! :) Very nice numbers on the squats & leg presses! I'm glad you're able to do the GHRs again.

LOL about the booty remark! That would make me so paranoid, I'd have to ask them to spell it. :D

[scienceteacher]

Good morning! :)
LOL about the booty remark! That would make me so paranoid, I'd have to ask them to spell it. :D
I think I'll just ASSume it was Phat, that way I won't get my felings hurt.

[scienceteacher]

My 25 minutes of cardio on the elliptical machine is over for today and I am fricken starving. I have had a cup of oatmeal, 3 eggwhites+1 whole egg, and 2 cups of skim milk, plus 2 pieces of turkey bacon for breakfast. A banana and 5 oz. of tuna at 10:20 and bunches of water and a diet citrus green tea. And I just ate 18 almonds. I stay hungry, maybe I was meant to be an obese person.

[jspirate]

My 25 minutes of cardio on the elliptical machine is over for today and I am fricken starving. I have had a cup of oatmeal, 3 eggwhites+1 whole egg, and 2 cups of skim milk, plus 2 pieces of turkey bacon for breakfast. A banana and 5 oz. of tuna at 10:20 and bunches of water and a diet citrus green tea. And I just ate 18 almonds. I stay hungry, maybe I was meant to be an obese person.

Ummm... I think a vast majority of us would stay hungry if we ate like that. How many calories are you getting?

[scienceteacher]

Ummm... I think a vast majority of us would stay hungry if we ate like that. How many calories are you getting?
All of this was between 6:30am and 10:30am. I had a large spinach salad w/tomato, broccholi, chickpeas, cucumber, salsa, nonfat sourcream, and about 8oz. of VERY lean ground beef for lunch. An apple a few minutes ago and I could still eat. I get about 3000 calories a day. I'll have a natural peanutbutter sandwich on multigrain bread when I get home, supper and then cottage cheese before bed.

I need a personal nutritionist.

[jspirate]

All of this was between 6:30am and 10:30am. I had a large spinach salad w/tomato, broccholi, chickpeas, cucumber, salsa, nonfat sourcream, and about 8oz. of VERY lean ground beef for lunch. An apple a few minutes ago and I could still eat. I get about 3000 calories a day. I'll have a natural peanutbutter sandwich on multigrain bread when I get home, supper and then cottage cheese before bed.

I need a personal nutritionist.


Ahhhh, that sounds more like it :)

[Bob45]

Another good squatter. I better get going. You must have it down to a science.

[scienceteacher]

Didn't do any singles as I have been. I've never been one that could do alot of or liked reps. But reps only yesterday and my chest was pretty much fried yesterday.

Today is suppose to be my off day but I may work out because I have been invited to go trout fishing this weekend.

Flat Bench
10xbar
10x135
5x225
5x265
5x275
5x285
5x295
5x305
6x245

Incline
10xbar
5x135
5x170
5x180
5x190
5x200
5x210

Dips
4x10xBW+25

Flys
8x50
8x55
8x60
8x65

Happy Hump day!!!

[Hibiscus09]

Very nice! You're a strong bencher. :)

Hope you have a great day!

[Hank1962]

Teach,
Strong bench numbers!!! 305 wow! I bet you chest is killing you today. Yea for fishing!!! Would this be fly fishing for trout?

[jspirate]

Strong bench numbers!!! 305 wow!

I concur. You are one strong teacher!

[scienceteacher]

Teach,
Strong bench numbers!!! 305 wow! I bet you chest is killing you today. Yea for fishing!!! Would this be fly fishing for trout?
Bench has always been my best lift, I feel guilty for not doing some higher singles. I am going to try this for a little while and either go back to lower reps and add dumbells or stay with 5-6 reps.

No fly fishing, the speckle trout have been lighting it up at the coast. We use baitcasters and DOA's(artificial shrimp).

My hobbies are getting in the way of my lifting for the next couple of weeks. I am suppose to go Deer hunting in Pa. next Friday until the following Thursday. It may be a good thing, I haven't taken any time off since February.

[scienceteacher]

No WO yesterday as it was my off day. Didn't do cardio either. I did however do some vinyl work after school.

Back to it today with cardio and Back. I did figure out that I will only miss lifting Saturday due to my fishing trip so that's a good thing. One more day till the weekend and I'm ready. Next week is only a day and a half for us.

[Hibiscus09]

Yay for Thanksgiving break! Hope you have a great day, scienceteacher. :)

[Hank1962]

Back to it today with cardio and Back. I did figure out that I will only miss lifting Saturday due to my fishing trip so that's a good thing. One more day till the weekend and I'm ready. Next week is only a day and a half for us.[/QUOTE]

I may get 1 and 1/2 days off next week. You guys have the best schedule!!!
Hope you have a nice restful week. If you bag a deer you must post the picture. Would this be gun season in PA?

[scienceteacher]

If you bag a deer you must post the picture. Would this be gun season in PA?
We do have a good schedule but the pay sucks.

I will if I can get my hands on a digital camera. The Monday after Thanksgiving is opening day. We are going to scout around Saturday and Sunday and set up our stands. We have some huge deer hear also. I killed one a few years ago that weighed 235lbs. That same year one was killed right down the road that was 268lbs.

[scienceteacher]

Got my 20 minutes of cardio on the elliptical out of the way. Picked up the pace quite a bit. According to it I got 3 miles in 20 minutes. I don't know if it is helping. I think it is, but I do know the scales aren't moving.

[pastorgbc]

Excellent chest day, professor. I like the weight progression much.

Where do you do your deer hunting in PA? I grew up in Pittsburgh and we would hunt in Tionesta regularly.

Ray

[scienceteacher]

Where do you do your deer hunting in PA? I grew up in Pittsburgh and we would hunt in Tionesta regularly.

Ray
We will be hunting in Armstrong County. My buddy has an Uncle who lives there in a log cabin. He's also a game wardon.

[scienceteacher]

I don't know what was going on yesterday but I felt very good and strong. Felt like I could put any amount of weight on the bar and DL it. My last set felt as good or better than my first.

Deadlift
5x135
5x225
5x285
5x295
5x305
5x315
5x325
5x335

Pen Rows
8x135
8x145
8x155

Db rows
8x55
8x60
8x65

Pullups
3x6xBW

Wide grip Lat pulldowns
8x140
8x150
8x160

Everyone have a great weekend!

[Hibiscus09]

Great workout! Enjoy your hunting! :)

[Hank1962]

Great Deadlift Numbers!!! Could you use less weight so that us small guys aren't intimidated? Have a great time fishing!

[scienceteacher]

Great Deadlift Numbers!!! Could you use less weight so that us small guys aren't intimidated? Have a great time fishing!
These numbers are weak compared to some. Some guys do not post their numbers so we may feel better. I want your squat #'s.

I can't weight to get down there. It will be cold and my diet will be shot to hell but we'll have a ball.

[scienceteacher]

Good cardio for me today if there is such a thing as I ABSOLUTELY despise it. 20 minutes on the elliptical machine =3.2 miles.

? if anyone would please answer. It is always time for my second meal after cardio and it usually consist of salad and tuna or just tuna. It is OK to eat immediately following cardio isn't it?

[Original Poster]

Nice WO ST.

I'd opt to add some good carbs with that 2nd meal after cardio.
Brown rice, oatmeal........yams...ect.

[pastorgbc]

Listen to your body; if you are hungry I would definitely eat, granted enough time has elapsed since your last meal.

This will be blasphemy to some, but I am in favor of never eating a meal that drastically spikes your insulin, but allows it to rise consistently over every meal. That being said, a good rule of thumb is not to exceed 450 cals at any meal, and try to balance the proteins, carbs, and fats (40-40-20, or 50-30-20 if you are cutting). A salad provides (generally) low glycemic carbs so I think it is fine to have a salad, fresh veggies, or fruit with a lean protein source following any workout.

Ray

[scienceteacher]

Good arm workout Friday. Fishing trip was OK this weekend. Caught only 2 trout Saturday. Caught a pile of black bass, ring tails, a couple of grouper and a few trout yesterday. Leg workout today.

[Bob45]

Originally Posted by Hank1962
Great Deadlift Numbers!!! Could you use less weight so that us small guys aren't intimidated? Have a great time fishing!


These numbers are weak compared to some. Some guys do not post their numbers so we may feel better. I want your squat #'s.

I'll bet the kids don't give you any problems scienceteacher. You are strong!

[scienceteacher]

I'll bet the kids don't give you any problems scienceteacher. You are strong!
Disciplinary problems not much but kids are getting more and more lazy everyday. Some I have wouldn't breath if it were not an involuntary action.

[Hank1962]

I think that people in general are getting more and more lazy. We like to sit at home and whatch other people live their lives on reality TV. I think that kids tend to mirror their parents and there are some really bad examples of parents.

[jspirate]

I think that people in general are getting more and more lazy. We like to sit at home and whatch other people live their lives on reality TV. I think that kids tend to mirror their parents and there are some really bad examples of parents.

Yeah... my wife loves reality TV, but I do not think it is something the kids should see. As such, we had a heart-to-heart discussion about what times are appropriate fro her to watch it. Plus, if she is watching that junk it cuts into our Playstation 3/XBox 360/Nintendo Wii time. That just ain't happen'n!

Hehe, all kidding aside... you are so right. If it isn't reality TV it is XBox 360 (which might be worse or a at least a very close 2nd).

[Hibiscus09]

Hi scienceteacher! :)

I'm not saying Brian, Jr. doesn't watch television (he's quite hooked on series like "Angel," "Buffy the Vampire Slayer," etc.) He gets them on DVD because he can't stand commercials. He also plays video games some, but not tons.

His favorite movie theatre is called The Nickelodeon. It's pretty cool.

http://www.nickelodeon.org/theatre.php


I feel lucky because mostly he loves to read. He hits the bookstore at least once a week and has quite a diverse collection. He has quite the vocabulary due to it.

Anyway, there are some out there who are motivated to learn.

I hope you enjoy the long weekend and have a very Happy Thanksgiving!!

[jspirate]

If I remember correctly you are away from the forum for a little while (doing fun stuff).

Anyway.... Happy Thanksgiving

[Hank1962]

Wait till they are older. My three all have laptops and we have a wireless network at home. They play games on line as well as playstation, x box etc. I have played golf on playstation once or twice myself.

[Hank1962]

Hey teach are you back yet?

[scienceteacher]

My Pa trip had to be cancelled. I tore the cart. in my right knee again. I didn't think climbing those hills would have been a good idea. Diet and lifting have been void since last Friday but I'm back at it today. I don't know what I will do about legs. I'll have to wait until Sunday to see. Hope everyone has had a great week.

[scienceteacher]

Good back and arm workout this weekend. The knee didn't bother me with deadlifts. Today the diet is back in order, it has been terrible. Legs today, I will go light and see how the knee responds.

[Hank1962]

Teach,
Sorry to hear about the knee. It seems we have all had knee and back injuries recently. There has been a cold going around the site as well.

[Original Poster]

That sux about your knee.
Heal up and come back stronger.

[jspirate]

Welcome back scienceteacher. Thats a bummer about your trip and your knee :(

I hope the knee doesnt hold you back too much. With respect to body building/weight lifting it is so hard to get in a good groove and stay there. For me, its almost as hard as eating correctly (going to doc today abotu shoulder).

Anyway, great job sticking with the upper body and deads.

[scienceteacher]

Thanks guys,
I am going to drop some weight today and increase reps. The part that really sucks is that I was reracking the weight when it happened. I thought I needed a little time off but after starting back Saturday I wish I hadn't.

[pastorgbc]

Thanks guys,
I am going to drop some weight today and increase reps. The part that really sucks is that I was reracking the weight when it happened. I thought I needed a little time off but after starting back Saturday I wish I hadn't.
Hey Professor,

I hope the knee heals quickly. Listen to your body and try not to push things, eh?

Ray

[scienceteacher]

Hey Professor,

I hope the knee heals quickly. Listen to your body and try not to push things, eh?

Ray

I don't think there is any healing to be done Ray. I think a knife is the only cure and there's not much left in there. I will put that off as long as possible though.

Just got out of your journal and I'm glad to see you are back with a vengence!

[scienceteacher]

Leg workout yesterday was good. Knee was OK. Made sure I never Locked it out.

Squat(ATG)
10xbar
10x135
8x225
8x255
8x275
8x295

Leg press
10x370
10x390
10x410
10x430

Glute Ham
2x10xBW

Chest today.

[Hibiscus09]

Morning, scienceteacher! I'm so sorry about your knee. Nice job on the workout!

[scienceteacher]

I have been lifting faithfully again since February. Since I was suppose to go to Pa. Last week I had planned a week off and I assumed I needed it. Well no more time off for me. I hear these stories about people who take time off and come back stronger but I'm not one of them. I feel weak, weak, weak. So no more time off for me. Diet sucked that week too so I'm sure it had some effect other than the 5-6lbs it added.

12/5
Flat bench
10xbar
10x135
5x225
5x265
5x275
5x285
5x295
3x305
1x315
1x325

Incline
10xbar
5x135
5x155
5x175
5x195
5x215

// Dips
3x12xBW+25

Flys
8x50
8x55
8x60

Today is suppose to be an off day but I am starting my 4 day split over instead. Today is Deadlift day.

[Hank1962]

Teach,
Can we swap bench numbers! Nice strong workout! I hope to hit 300 before I die.

[scienceteacher]

Teach,
Can we swap bench numbers! Nice strong workout! I hope to hit 300 before I die.


You'll get it shortly. Yesterday was the worst I've felt on the bench in a long time and it's always been my best and favorite.

[pastorgbc]

Good numbers on the bench, but what is most impressive are your squat numbers with a knee that needs the knife. Man, that's dedication and strength.

Ray

[scienceteacher]

Good numbers on the bench, but what is most impressive are your squat numbers with a knee that needs the knife. Man, that's dedication and strength.

Ray

Thanks Ray. It's only some torn meniscus. Trying to turn or change direction is what gets it.

[jspirate]

I agree. Both the bench and squat numbers are very impressive.

I felt weak in the gym today also. Do you think its mostly a mental thing? Anyway, keep up the good work scienceteacher :)

[scienceteacher]

Strength was just OK today. Deadlifts are coming along nicely but I'm still taking them slow.

Deadlift
10xbar
10x135
5x225
5x295
5x305
5x315
5x325
5x335

Pendelay Rows
8x135
8x155
8x165

Db Rows
8x55
8x60
8x65

Widegrip Pullups(These SUCKED yesterday)
6xBW
4xBW
5xBW

Widegrip lat pulldowns
8x140
8x150
8x160

Arms today


8x155

[pastorgbc]

Those deads looked great, both in volume and intensity.

The rest of the back workout looked great as well.

Ray

[scienceteacher]

Thanks Ray, my form is really coming along with the deads. I've got to add shoulders somewhere but I'm not sure whether to do it on deads day, arms, or chest. Any suggestions?

[pastorgbc]

Thanks Ray, my form is really coming along with the deads. I've got to add shoulders somewhere but I'm not sure whether to do it on deads day, arms, or chest. Any suggestions?
I would make a fourth suggestion and do it on your leg day. You have a lot of intensity and volume on the other days and I wouldn't mess with those as you are on a roll.

I think you could add a shoulder pressing movement and barbell shrugs to your leg day without a whole lot of difficulty.

I have done this with some success in the past. What I have done is do my squats first, my shoulder pressing movement second, finish my legs, then finish the workout with heavy shrugs.

I hope that helps.

Ray

[scienceteacher]

I would make a fourth suggestion and do it on your leg day. You have a lot of intensity and volume on the other days and I wouldn't mess with those as you are on a roll.

I think you could add a shoulder pressing movement and barbell shrugs to your leg day without a whole lot of difficulty.

I have done this with some success in the past. What I have done is do my squats first, my shoulder pressing movement second, finish my legs, then finish the workout with heavy shrugs.

I hope that helps.

Ray

Sounds good to me. Tomorrow it's on. Do you think it will effect chest which I do the following day?

[pastorgbc]

Everyone is different, but at your level I'm betting you can handle it. Give it a couple of workout cycles and see how your body reacts. If you find things are suffering anywhere, then I would regroup.

Given your split, though, I would not do any more than tow movements for the shoulders.

Ray

[Bob45]

I have been lifting faithfully again since February. Since I was suppose to go to Pa. Last week I had planned a week off and I assumed I needed it. Well no more time off for me. I hear these stories about people who take time off and come back stronger but I'm not one of them. I feel weak, weak, weak. So no more time off for me. Diet sucked that week too so I'm sure it had some effect other than the 5-6lbs it added.



I get weak when I take any time off too. At least you are very strong to begin with.

[scienceteacher]

I get weak when I take any time off too. At least you are very strong to begin with.

I don't understand it. I get extremely weak. I put on about 5-7lbs. that week too.Been checking your journal Bob but kinda sidestepping all of the viruses goping around. Hope you're well soon.

[Bob45]

Thanks. That's why I workout when I'm sick. I'm afraid to take a few steps back quick. I want to ge somewhere this year! I started back in '03. I get to a certain point then slack. I can't let that happen again. There should be enough people around here to keep me motivated this year.

[Hank1962]

Teach,
335 on deadlifts looks pretty darn good to me. Christmas break is coming soon is'nt it?

[scienceteacher]

Teach,
335 on deadlifts looks pretty darn good to me. Christmas break is coming soon is'nt it?

Yes it is thank God. These kids have all but quit.

[scienceteacher]

Yesterday was much better. I will go up next arm day 5-10lbs. per exercise if this holds.

Skull crushers
8x80
8x90
8x100
8x110

Kickbacks/arm
8x30
8x35
8x40

Cable Tricep pressdowns(Back kept very straight, form very strict)
8x80
8x90
8x100

Bench dips
3x15

Ez bar curls
8x80
8x90
8x100
8x110

Db curls/arm
8x30
7x35
6x40
6x45
Form was strict on all lifts. I believe a day just dedicated to arms is very beneficial for me. Was talking to a friend yesterday about the week off and he is very similar to me. Time off kills him. No more time off for me except my scheduled 1 every 4. I have shedded 5 of the 7lbs. I gained over Thanksgiving also.

Legs and shoulders today. Chest early in the morning and then off to watch the 1A and 2A State Football Championships.

[pastorgbc]

I like the single day for arms as well. That looks a great workout.

Congrats on getting the weight off. I found a great way to get rid of the weight in one day--a stomach virus. After nothing but pretzels and ginger ale yesterday, I lost about 6 pounds.

Ray

[scienceteacher]

I like the single day for arms as well. That looks a great workout.

Congrats on getting the weight off. I found a great way to get rid of the weight in one day--a stomach virus. After nothing but pretzels and ginger ale yesterday, I lost about 6 pounds.

Ray

Sorry to here that Ray. My neighbors had it for three days. The oldest son lost 15!

[Bob45]

Good arm workout. A lot of guys knock the kickbacks, If you can do them strict with a 40# db I don't think you'll hear any negative comments there.

[Hibiscus09]

Yikes -- don't send that virus this way! :eek:

Happy weekend, scienceteacher!

Nice job on the workout! :) Congrats on losing almost all of the Thanksgiving pounds.

[scienceteacher]

Good arm workout. A lot of guys knock the kickbacks, If you can do them strict with a 40# db I don't think you'll hear any negative comments there.

I get a good pump from them. I had never done them until recently. I feel that if I can "feel" them they're working.

[scienceteacher]

11/8
Legs/shoulders
Felt good and good energy.
Squats
20xbar
10x135
8x225
8x275
8x285
8x295
8x305

Leg press
8x370
8x390
8x440
8x480

Glute ham machine
4x8xBW

Upright rows
8xbar
8x65
8x75
8x85

MP Db
8x45
8x50
8x55

Front raises
2x10x20
Side raises
2x10x20
11/9
Energy was good for 6:00am(hadn't worked out this early since college)
Flat Bench
10xbar
10x135
5x225
5x265
5x275
5x285
5x295
5x305

Incline
5x140
5x160
5x180
5x200
5x220

Dips
2x12xBW+25
Skipped flys as I was running late. Yesterday was off day. Deadlift and back day today.

[Hank1962]

Monster Workouts!!!
I thought this was one day at first!!!.
Nice squat and leg press numbers and as usually the bench numbers are sky high. Could you back off a bit on these and focus on cardio for the next 6 months so that I can catch you?

[pastorgbc]

Great job, professor.

I woud definitely expect some growth from that investment.

Ray

[scienceteacher]

Thanks Hank=>cardio sucks. It looks like you're there already.

I like the shoulders with the legs Ray. I have noticed some nice changes in my arms giving them their own day also.

[jspirate]

Thanks Hank=>cardio sucks.

Yes it does. In fact, I burned out on cardio and now I am doing a 15 minute HIIT 3 times a week (off days). My body fat hasn't changed at all, but at least I am not bummed about cardio all the time :eek:

The HIIT hurts me big time, but its only 15 minutes of pain. Thats nothing :)

[Spitfire-1]

Thought i would drop in and check your latest w/out.

You use very similar weights to me on legs. And set sizes are similar too....:)

What style (if you can call it that...LOL) Of squat have you adopted?

Later

paul

[scienceteacher]

Thought i would drop in and check your latest w/out.

You use very similar weights to me on legs. And set sizes are similar too....:)

What style (if you can call it that...LOL) Of squat have you adopted?

Later

paul

Thanks for stopping in Paul and feel free to comment. When I started I just made sure I went to at least parallel, now it's ATG for me. When I lifted in college it was all chest and arms. I started back last February and incorporated everything else.

[Bob45]

I can't even imagine working out at 6am.

[scienceteacher]

I can't even imagine working out at 6am.


It wasn't as bad as I expected. We were going to the state football championships so I knew it was then or never.

[scienceteacher]

My son is home from college so he worked out with me last night. He's 6'3" and 180lbs. and works out hard but cannot understand why he isn't growing. I had him tell me everything he ate yesterday.....80g protein ALL DAY. Maybe one day he'll figure it out.

Deadlift
10xbar
10x135
5x225
5x305
5x315
5x325
5x335
5x345
1x365

Pen. Rows
8x135
8x145
8x155

Db rows
8x60
8x65
8x70

Pullups
3x6xBW

Cable lat pulldowns(wide)
8x150
7x160
6x170

Felt very strong yesterday. Deadlifts and squats are new PB's everytime because I've never done them. Wish I had tried 400lb yesterday I know it was there because 365lb went easy.

Arms today.

[Hibiscus09]

Great job, scienceteacher! Your deadlifts are strong! :)

Happy Tuesday!

[jspirate]

I had him tell me everything he ate yesterday.....80g protein ALL DAY. Maybe one day he'll figure it out.


Haha, I think he has it figured out... What are you gonna say when he says "Dad, can you spare a few extra bucks so that I can start increasing my periodic protien intake?"

If it were me, I would be opeing my wallet before he finished the question :)

[scienceteacher]

Haha, I think he has it figured out... What are you gonna say when he says "Dad, can you spare a few extra bucks so that I can start increasing my periodic protien intake?"

If it were me, I would be opeing my wallet before he finished the question :)

I've always had it open for things like that. What was so bad yesterday was the fact that there was all kinds of GOOD food in the fridge at home.

His breakfast consisted of 4 cin. rolls. And the rest was very similar. He got 3/4 of his protein once I got home.

[jspirate]

His breakfast consisted of 4 cin. rolls. And the rest was very similar.

Yeah, I struggle with my 5 year old. He is a picky eater and most of what he likes is not very good for him :(

I envy you though. I bet its pretty nice to workout with your boy. I look forward to the day, but not past the moment...

[Spitfire-1]

Your deads are quite something! You start on the weight i finish on ... LOL

I hear you on squats atg, i find below parallel with calfs on hams enough. Any more and it feels too unnatural, what do you do at the top (finish). I find this as (if not more) important Than the lowered position.

[scienceteacher]

Your deads are quite something! You start on the weight i finish on ... LOL

I hear you on squats atg, i find below parallel with calfs on hams enough. Any more and it feels too unnatural, what do you do at the top (finish). I find this as (if not more) important Than the lowered position.

I was completely locking out but no more. I have torn some cart. again in my right knee so I go fairly close but not completely locked out.

[Spitfire-1]

I go to say.............. a skiers stance
Any more than that and in my opinion your just pivoting on your joints, giving the muscles time to rest......hence a reduction of intensity.

[Hank1962]

I go to say.............. a skiers stance
Any more than that and in my opinion your just pivoting on your joints, giving the muscles time to rest......hence a reduction of intensity.

I never lock out either but have in the past. Knee problems get your attention very quick. Nice deadlift numbers!!!

[Bob45]

Lot's of good pulling in that workout!

[scienceteacher]

Strength and energy were good. Wanted to add a couple of things to arm day but time this time of year is limited.

Skullcrushers
8x85
8x95
8x105
8x115

Kickbacks
8x30
8x35
8x40

Cable Tricep pushdowns
10x80
10x90
10x100

Bench dips
3x15

Ez bar curls
8x85
8x95
8x105
8x115

Db curls(seated)
8x35
7x40
6x45

Legs and shoulders today.

[Bob45]

Good arm workout. I might get back to having an arm day soon.

[Hank1962]

Teach,
Nice arm workout. My sons have the same issue with exercise and weight gain. Two of them are runner so they stay thin.

[scienceteacher]

Teach,
Nice arm workout. My sons have the same issue with exercise and weight gain. Two of them are runner so they stay thin.

Mine really needs to gain some, especially in the ass. He actually needs a little fat. He pitches in college and throws hard(low 90's) so the extra weight would actually help him stay a little more healthy.

[scienceteacher]

Fried the legs yesterday. Don't really know what the difference was, but they were spent when I was finished.

Squats
barx15
10x135
5x225
5x275
5x285
5x295
5x305
5x315
10x225

Leg Press
8x370
8x420
8x460
8x500

Glute/Ham machine
4x8xBW

Db Military Press
8x50
8x55
8x60

UprightRows
8x55
8x65
8x75
8x85

Chest workout today.

[Hank1962]

Teach,
Strong workout!! Big leg press and squat numbers.

[jspirate]

Fried the legs yesterday. Don't really know what the difference was, but they were spent when I was finished.



Good gracious! I'll tell you what did it... how about 50 reps with big weight (squats)!

Great work out scienceteacher.

[Hibiscus09]

Vewy, vewy impressive!! :)

Happy Thursday! Brian, Jr. will be taking a math exam in one minute. Man, I'm glad I didn't have to be in school this early when I was in high school. :p

[scienceteacher]

Vewy, vewy impressive!! :)

Happy Thursday! Brian, Jr. will be taking a math exam in one minute. Man, I'm glad I didn't have to be in school this early when I was in high school. :p

I wish him well. My son finishes his exams today. Daughter finished Tuesday. We get out next Thursday.

[SR800]

Yes, crazy dead lift numbers for a non dead lift lifter. Very STrong squat numbers as well. How many deads could a dead lift lifter lift if the lifter lifted deads on the moon, given he can lift X on earth? Hmmmm, sounds like a good exam question for analysis of relative gravity.

[scienceteacher]

Yes, crazy dead lift numbers for a non dead lift lifter. Very STrong squat numbers as well. How many deads could a dead lift lifter lift if the lifter lifted deads on the moon, given he can lift X on earth? Hmmmm, sounds like a good exam question for analysis of relative gravity.

About 6.25 times more:)

And thanks for stopping in SR800