Bonebrake's 2008 Journal

[Bonebrake]

I have been sick as a dog... bad February.

[homelifter]

Originally Posted by Bonebrake

2/20/2008

60 minutes of medium intensity cardio at Tae Kwon Do class.

Workout length: 15 minutes.

Supine Barbell Press
135 lbs. - 10
175 lbs. - 6
190 lbs. - 12 - 10 - 7 (Worksets)

I got pissed and left.

Each week bench feels like it is getting harder and I am dropping weight. This may sound over analytic, but I can feel that my muscles are not fully activated in the lift regardless of how much I focus. When I came directly off of lifting heavy for low reps on to this bench program, I felt like I was using more and more muscle each week, peaked, and then it seemed like it I was slowly using less and less. Granted I got ill in between, but I believe this would have happened regardless. I think I would benefit better by switching things up for my chest and cycling (I'm not sure how frequently yet) between so many weeks of heavy lifting and so many weeks of lighter, higher rep lifting.

I recently read a quote by a famous bodybuilder who said, "The best lifting program for you is the one you're not currently doing." I can see the wisdom in this: our bodies are smart and quickly make the adjustments necessary to adapt to what we tell it to do and once these changes are made we plateau. You got to switch things up enough for it to not know what is coming next in order to force continued change and growth.

You make some valid point Bb...but being that you've been sick, I really don't know. I think you need to get healthy first...then start to rebuild. You didn't have problems untill you got sick the first time...and you haven't been right since.

I did do some planning for throwing some heavy work into my progression plan, so at some point we can talk about it. I would just like to see you get feeling good again. That is the main thing.

[Bonebrake]

Run it past me what you were thinking Homes. I have a rough draft in my mind of how I want to do things with my new workout plan, but I may still be able to incorporate your benching program. I was also experiencing a lot of achy shoulder pain in both shoulders in my front delt region the two weeks or so before my last workout since I have been sick it has went away, but the pain was mostly at rest. I have no clue what caused it because it didn't hurt when I was lifting, but now that it is gone I don't care, I just hope it doesn't come back.

[SSK1903]

Ever try shoulder "dislocates" using a broomstick or a towel?
Best delt stretcher out there and can definitely help with many shoulder issues.

[Bonebrake]

You are probably on to something SSK, I have been seriously slacking on stretching lately. I really need to have a constant reminder to take five minutes and do it at least at the end of every workout.

[bigDADDY205]

Originally Posted by Bonebrake

I have been sick as a dog... bad February.

I hear ya there, Bb. Probably not as bad, but still sick all month. Hope it all clears up soon.

[Bonebrake]

Thanks for the medicine reps buddy! Three separate colds in a one month period really hits you hard. I am feeling much better now, but the rest of this week I am only going to do very light workouts and just get a warm-up and get out. I could go in and do the weights I was doing, but I believe coming off of these colds I won't do the reps I normally would and I would leave the gym discouraged instead of feeling good. If I go in and warm-up all I can do is feel good because I haven't been there.

[Bonebrake]

2/27/2008

Workout length: 45 minutes.

Chest-Supported Wide-Grip T-Bar Row
90 lbs. - 10 - 10 - 10

Wide-Grip Pull-Ups
BW - 10 - 10 - 10

Power Shrugs
135 lbs. - 10
225 lbs. - 10
315 lbs. - 10 - 10 - 10

Preacher Curl
70 lbs. - 10 - 10 - 10

Alternating Dumbbell Curl
25 lbs. - 10 - 10 - 10

60 seconds of decline abs.

Light warm-up workouts for the rest of this week to work myself back into the swing of things gently.

[Bonebrake]

2/28/2008

Workout length: 45 minutes.

Squats (ATG)
135 lbs. - 10 - 10 - 10

Stiff-Leg Deadlifts (Standing on 7" block for stretch)
135 lbs. - 10 - 10 - 10

Single Leg Leg Press
300 lbs. - 10 - 10 - 10

Gluteal-Hamstring Raises
BW - 10 - 10 - 10

Single Leg Calf Raises
BW - 20 - 20 - 20

2/29/2008

Workout length: 45 minutes.

Standing Dumbbell Shoulder Press
25 lbs. - 10 - 10 - 10

Alternating Anterior Raises
25 lbs. - 10 - 10 - 10

Lateral Raises
25 lbs. - 10 - 10 - 10

Underhand Close-Grip Bench Press
95 lbs. - 10 - 10 - 10

Overhead Unilateral Tricep Extension
20 lbs. - 10 - 10 - 10

[Bonebrake]

Doing these very light workouts has helped me feel much better and get back in the swing of things. My new workout will follow a skeleton such as this:

Chest and Biceps
Legs
Back
Shoulders and Triceps

Legs and Back may be two separate days or combined for a single day depending on the exercises.

I'll do three sets of every exercise shooting for ~15 sets per workout and rep schemes will fluctuate from 4-6, 6-8, 8-10, 10-12, and 12-15 reps. I will stay on a rep scheme for a given exercise no longer than three consecutive weeks then I will change weight and reps. No warm-up sets except for possibly the very first exercise I may do one warm-up.

This is very similar to what I did when I first started lifting except I had rigid cycles of 6 weeks at the same rep level for all workout days.

[SSK1903]

where are you at bro?

[bigDADDY205]

Originally Posted by SSK1903

where are you at bro?

No doubt, seriously slacking dude!