Challenge 5 (C5): Ready For Take Off! - Page 14

PulgasStrongMan · 11-19-2008, 04:24 PM

Quote:

Originally Posted by sugarbritches

progress pics. I finally got some new ones up. not what I wanted...

There has been improvement! It is just a matter of doing the right thing over and over again and it will come. It is good that you are doing the progress pics. I know for me there have been months when I "felt" like there was improvement, but when I looked at the pics - ugh! It was not what I thought, but it was the reality check I needed and gave me incentive to change some things around with diet and cardio and look forward to the next set of pictures. It is a strategy that works!

Quote:

Originally Posted by trixter747

For breakfast today I'm having something I haven't done since back in 6th grade... Grape Nuts served hot!

Sounds tasty bro ... an experiment in the kitchen. Love that. Might have to give that a try when I tire of straight oatmeal. Just started that a week ago and I am not quite there yet.

One infatuation that I did crimp back was my love of almond butter. Yes ... it is over. I can not be trusted with the stuff, so I yanked it from the diet. I was never satisfied with just the 1/8 cup that I had mapped out. It was always way more than that ... If the idea is to eventually have abs that pop and be more vascular, almond butter can no be in my life.

Arms this morning went very well. The 7 set came through with the usual outrageous pump that I live for and I can sense on some movements that I may be ready to bump the weight up on some moves in the next week or two ... yes!

Legs tomorrow ... steady on the weight. Maybe I'll get an extra rep or two in. We'll see how it goes.

Cool!
Brian

Maritimer · 11-20-2008, 03:01 PM

Hit the gym on the way home. Actually came back to work from gym to post this.

Hit top mark of 265 on my fifth set of squats. The best yet!

Bench pressed hit 192--my best yet. Closing in my goal of 10 presses of body weight.

BUT then I check my weight and it's climbed. Now I know you can't cut and get stronger at the same time, right? So I hope the extra pounds is the mass I've gained that allowed me to increase my strength.

This is something I wanted to celebrate (okay, let's be honest -- brag about!). It's not a great stat compared to some of you folks, but ... I like it!

Sleeping better this week, but I will check out some of the suggestions you all made.

Read some recent posts. You folks are moving forward! Great.

Again, Brain, (posted this on your bodyspace, too) your cd arrived Tuesday. Great sounds!!

trixter747 · 11-21-2008, 10:10 AM

The good: Double lift yesterday to catch up and strength is definitely on the steady incline. I'm starting to put more into my last sets and take on weights I may not even be able to get at least 8 reps on. It gives me a good goal to keep at them until I can hit my target reps and its all the more surprising when I end up getting them. Only real noteable lift last night was finishing the last set of rack pulls at 405x8, this time from the lowest bar setting for more range of motion than before and no flaring out the lats.

The bad: Getting sick and throat's swelling. I hope it doesn't turn into whatever GJ is getting over...

PulgasStrongMan · 11-21-2008, 04:56 PM

Quote:

Originally Posted by trixter747

The good: Double lift yesterday to catch up and strength is definitely on the steady incline...

Me too Adam!

The chest workout today was very cool! Got 4 sets of 12 body weight dips in - new PR - and I was bumping up to some heavier weight on the other movements as well and it felt really good. Very pleased with how that went. If I pull that off again next chest day, I am going to start throwing some weight on a belt for dips.

Tomorrow is calves and hamstrings. Might take Sunday off. Back would be the workout that day following what I have mapped out, but Sunday mornings are a bit compressed time wise and I don't want to be rushed on Back day.

Kinda unplugged the distraction of the new workout partner by plugging in my iPod. It is kinda mean to have a workout partner and be sporting an iPod, but it made a difference and allowed me to be more focused.

This guy is "Mr. Congeniality" ... one of those types that needs to know everyone's name, etc. He has lived in these parts his whole life and has some kind of history it seems with everyone. I commend him for social skill, but it can be a hazard in the gym on a number of levels. Had a talk with him about it today. Told him, in so many words, it is pretty tough to focus when he is playing the social butterfly. I am in the gym to work. To focus on the goals for that day and get the workout done. There are no new goals in my workout log regarding making new friends. I relayed to him that you have to think like an athlete who is standing at the starting blocks getting ready to blast off into a race. It was like that for me today when I was standing at that dip rack ... focusing about bettering what I did last week. It worked.

I guess if it takes closing off my ears with iPod headphones for him to get it, then I guess that is what I have to do. At least if he decides to start chatting with someone, I won't have to deal with overhearing it. The music is better in my iPod anyway than the gym's musical fare!

This was my struggle today ... OK.

Have a good weekend out there, eh?
Brian

trixter747 · 11-22-2008, 06:54 PM

Not a good day. Body's trying to fight off the crud and its making me ache all over. I'm feeling better than yesterday in some respects, but worse in others. Pushin' fluids and lotta soup. Tomorrow's a rest day anyhow. Hoping to be back at it Monday.

Hope everyone's having a good weekend.

PulgasStrongMan · 11-22-2008, 07:37 PM

The workout today was actually quite good. I am actually getting to the point where I am feeling a pump in my hamstrings - that's new! I upped the weight slightly on the stiff leg deads and it went well. Now that I seem to have the core to be able to support those kinds of movements, perhaps there will be some new growth in that area.

Sorry about the crud taking you there Adam ... I am sure you'll sleep it off bro. Vitamin C - I am taking about 10 grams a day. You might try upping that and see if that helps, eh?

Bulldog92 · 11-23-2008, 04:01 PM

Guys and Gals,

Great motivation here for me fellas. I appreciate all the good advice and info you guys post here. Looks like all of you are making great things happen...it is very impressive. I was looking at ya'lls profile and noticed most do not use the workout tracker to log your workouts. I was just wondering if you find it too tedious and time consuming to log them. I would love to see what and how many reps you guys are doing day in and day out.

I have no complains regarding training. I know my issues deal with discipline with the diet. Not so much the junk (sugar) but I do love the carbs like bread and potatoes. I have a month to get it right...but need to get really focused before all the T-Giving and Christmas goodies start appearing.

Gotta focus here.

Adam - Hope you are feeling better brother. Pulgas - checked out your pull-up vid...dude awesome. Maritimer - You are a stud bro... 250+ squat and close to 200 lb bench...Very very nice my man.

Keep pressing guys... we are almost 2/3 of the way there.

PulgasStrongMan · 11-23-2008, 04:58 PM

Quote:

Originally Posted by Bulldog92

Guys and Gals,

Great motivation here for me fellas. I appreciate all the good advice and info you guys post here. Looks like all of you are making great things happen...it is very impressive. I was looking at ya'lls profile and noticed most do not use the workout tracker to log your workouts. I was just wondering if you find it too tedious and time consuming to log them. I would love to see what and how many reps you guys are doing day in and day out.

I tired the workout tracker for a while and really found it tedious and not all that helpful. I have a log I use in the gym that is plenty useful in helping me track things week to week and when things are going good or not so good, I blog about it, post a video or mention it here. That is enough for me.

fightgravity · 11-23-2008, 06:05 PM

So, I'm finally getting back to they gym ... as you may know I bummed me ankle a couple of weeks back. As of a week ago, it was almost back to normal but it seemed that I might easily push it too far and go back to square one. In the last week, I was travelling and decided to give it a total rest.

Got back from West coast on Friday night... So on Saturday morning I did a moderate back and arms workout - first day back in over 2 weeks. And this morning did a legs workout, but not with calves. I think I'm finally in the clear, if I keep it steady.

Will continue to build back the pace over the next week. Still no treadmill, but today I did about 20 mins on elliptical trainer, and so can finally start getting some c.v, back into the mix.

Keep up the great work all!

trixter747 · 11-24-2008, 07:01 AM

I'm irritated. Up 3lbs, but also up 1% bodyfat to 13 now. This roller coaster crap is getting old. Looks like the diet needs a bit more tweaking, but at the same time to hit the mass goal I may need to "grow into" the diet. Thoughts?

Maritimer · 11-26-2008, 04:45 AM

I'm about six weeks out from surgery and so I'm thinking on switching up. I've packed on weight (hopefully part muscle); I'm assuming that my strength gains back that up.

Given that I'll be laid up for six weeks, am I better off getting some of this weight off now? Partly I'd like to push the strength gains all the way to the end, but I don't think being off my feet for a time is going to do anything for fat loss!

Not sure how to plan ahead. Thoughts?

Trix/Pulgass--when I see the place from where you men started, well, it' just encouraging. Thanks for that. Bulldog... talk on the weekend. Sleep, willya!

PulgasStrongMan · 11-26-2008, 06:13 AM

Quote:

Originally Posted by trixter747

I'm irritated. Up 3lbs, but also up 1% bodyfat to 13 now. This roller coaster crap is getting old. Looks like the diet needs a bit more tweaking, but at the same time to hit the mass goal I may need to "grow into" the diet. Thoughts?

Hey Adam - One thing that I learned from Boddy [bb1968] when we were exchanging info on diet some time ago is that any change in diet has to be very incremental. I mean - have you seen that guys progress pics lately?

In my own experience I have seen that from the beginning of what turned into a transformation [I am sure you have read my profile on my bodyspace page]. I have had my share of mis-steps as well. Months when I thought I would "bulk" and low and behold, the progress pics found me out too.

One can't really change diets like they would change a shirt. It is about being consistent. Only making minor changes to the "settings" on the "dials" and waiting for a couple/three weeks and seeing how one's body responds before you decide if it is working or not. It is really about being patient.

trixter747 · 11-26-2008, 07:17 AM

Quote:

Originally Posted by Maritimer

I'm about six weeks out from surgery and so I'm thinking on switching up. I've packed on weight (hopefully part muscle); I'm assuming that my strength gains back that up.

Given that I'll be laid up for six weeks, am I better off getting some of this weight off now? Partly I'd like to push the strength gains all the way to the end, but I don't think being off my feet for a time is going to do anything for fat loss!

Not sure how to plan ahead. Thoughts?

Trix/Pulgass--when I see the place from where you men started, well, it' just encouraging. Thanks for that. Bulldog... talk on the weekend. Sleep, willya!

I'd say go at it, but rest a week before the surgery. Your body's going to need to be recovered before that so you heal quicker. As for the gains and such, just factor in and reduce your calories for the lower activity. Protein high as always, bring the carbs down, etc. Just worry more about keeping your nitrogen balance positive. Once you can go at it full bore again you'll catch up pretty quick.

jacked in MI · 11-26-2008, 01:54 PM

Have a great Thanksgiving and enjoy the protein!

-Jeff

PulgasStrongMan · 11-27-2008, 01:45 PM

Hope everyone is having a great Thanksgiving!

Have not been posting quite as much about how the workouts daily because my business has picked up and I am not as my desk as much, but they have been going great. Didn't make any gains with pull ups as I hoped this week, but I didn't loose any ground either. Same numbers as the previous week. I had a lot of other intense moves in that back circuit that drains the batteries pretty good. Next time I switch the workout around, perhaps I'll do the pull up sets one after and another instead of doing a circuit. Then maybe I'll get closer to doing 4 sets of 12 like I did recently on dips.

I am still tripped a bit by how well the chest workout went and how I blew by the previous week's numbers on dips without a lot of effort. Geeze!

I did arms today as a full on push/pull workout - even the FST-7 set and that was incredible. I did both the bicep and tricep 7 set opposite each other - cable push down for tris and seated BB curls for bis [barbell only goes as low as you lap] - one to the other making 14 sets total. By the time it was done it felt like my arms were going to burst out of their skin. You otta try that one Adam.

I threw up the new workout this cycle on the blog this morning. I put back and chest together on the same day as a push/pull as well instead of having them on separate days. Looking forward to that workout Saturday.

I hear things slamming around in the kitchen. 2 hours to guests and turkey ... hummmm.

Maritimer · 11-29-2008, 09:09 AM

Good thoughts, Adam. Thanks.

Not sure what I'll do. This am I returned to isloation exercises for my delts, after about three weeks of squats, deadlifts, etc. (whole body, right?), and I am pleasantly surprised by how much more I could move. Overall weight, I guess, is my focus now.

All you Americans--enjoy your turkey!

trixter747 · 11-29-2008, 10:39 AM

Another week down, more good lifts. Maybe its the change in weather, but a number of mornings I don't feel as energetic as usual, but despite this I'm getting improvements in most all my lifts. Endurance may be a little lacking, but even still gains are being made. I'm really liking that the FST-7 isn't dependent just on me having a good day.

On a specific note, I finally figured out what my problem is with preacher curls! I've typically always had the pad where the majority of my triceps are against it to fix the arms more, but I have problems with the arms extended when the triceps bunch up. This morning I changed the height so that just the backs of my elbows were on the pad. Had to tighten up my core more as this inherently pushed my torso more into the pad, BUT it was well worth it! Earlier this week on Tuesday I got 90lbs for 8 spotted reps. Today was 110 for 9 reps and the spotter wasn't even needed! Its been irking me that I couldn't break 100lbs on those for a long time, but not a problem anymore!

PulgasStrongMan · 11-29-2008, 02:37 PM

I think I might be on to something doing back and chest in a push pull configuration, but I might have bitten off more than I could chew this morning.

I think 4 different super sets of 2x15 prior to the 7 set super [back and forth between the Row Machine and the Smith Bench] may have been a bit much. If I par that down to 3 push/pull supers instead of 4, it would be more doable.

I took a different grip on pull ups this morning and it was quite challenging from neutral. I did palms forward close grip [hands about a foot apart] and that was tough! Didn't get a solid 15 on either of that 2x15 set [another challenge - this is good], but I thought I would try diving right into the workout this morning with out the usual warm up and that was a mistake. That 6-8 minutes on the bike getting the heart rate up prior makes more of a difference than I would like to believe.

I did feel quite a bit more strenght on the T-rows - I'll bump that up next time and the incline DB press and Decline fly were a breeze at the weight I was using - those will get bumped up too, as well as the weight on both the 7 sets. Really didn't find "failure" on that superset so I'll be upping the lbs there for next time also.

All in all, there were some frustrations, but it was actually a good workout.

Your idea Adam about preacher curls is a good one. I'll have to try that. I imagine that there might be something going on with the triceps getting munched that might be crimping things up. Good discovery!

Off tomorrow. Calves and Hamstrings Monday.

trixter747 · 12-01-2008, 11:58 AM

Had a fantastic leg workout today! I'm finding that my legs are responding more taking the workouts at a slower pace and longer rest times of 2-3 minutes, or whenever I just start to feel recovered from the last set. Every lift was increased today. The two worth noting was getting Romanian Deadlifts for 8x315 and leg press for 8x700 (plus the friggin' heavy old school sled!), both for good controlled range of motion.

...I need to revisit high school physics and calculate how much that sled weighs. I know that sled weight alone with a scale under the feet shows 150lbs of pressure.

SweetNightshade · 12-01-2008, 12:09 PM

I feel that I have two big milestones to report.

At Thanksgiving, I had absolutely no cravings for appetizers or gravies of any sort.

I got 3 hours of sleep last night and still worked out this morning.

trixter747 · 12-01-2008, 12:18 PM

Quote:

Originally Posted by SweetNightshade

At Thanksgiving, I had absolutely no cravings for appetizers or gravies of any sort.

Good for you! I totally failed in this respect... "I'm bulking, gimmie carbs!" *headdesk*

SweetNightshade · 12-01-2008, 12:29 PM

Quote:

Originally Posted by trixter747

Good for you! I totally failed in this respect... "I'm bulking, gimmie carbs!" *headdesk*

Lol I definitely had plenty of carbs when dessert came around. ^^;

PulgasStrongMan · 12-01-2008, 06:27 PM

Quote:

Originally Posted by trixter747

Had a fantastic leg workout today! I'm finding that my legs are responding more taking the workouts at a slower pace and longer rest times of 2-3 minutes, or whenever I just start to feel recovered from the last set. Every lift was increased today. The two worth noting was getting Romanian Deadlifts for 8x315 and leg press for 8x700 (plus the friggin' heavy old school sled!), both for good controlled range of motion.

...I need to revisit high school physics and calculate how much that sled weighs. I know that sled weight alone with a scale under the feet shows 150lbs of pressure.

Glad to hear that your workouts are feeling better Adam!

Hams and Calves today was quite good. Did a good bit of abs too. Shoulders tomorrow.

Nice!

trixter747 · 12-02-2008, 09:36 AM

Oye... If you want a truly humbling experience, and a ridiculous pump in the process, try finishing off biceps doing 7s of constant tension hammer curls... Started with 30s and ended up having to finish with 12.5s. Getting the water bottle to my mouth was even a bit of a challenge from all the pooled blood.

SweetNightshade · 12-02-2008, 03:47 PM

Slept in 2 hours and missed my workout.

Refused to let anything get in my way.

Did my 6am workout at 4pm.

And rocked it. =)

trixter747 · 12-02-2008, 09:45 PM

Well, did some math (which proved harder as I've been out of physics for almost 7 years...) and given that the leg press sled alone with a scale under the feet read 150lbs, that means the sled itself is actually just over 212lbs itself.

Sooooo... that means I've been leg pressing 912lbs for reps! ^_^

PulgasStrongMan · 12-03-2008, 05:43 AM

Quote:

Originally Posted by trixter747

Oye... If you want a truly humbling experience, and a ridiculous pump in the process, try finishing off biceps doing 7s of constant tension hammer curls... Started with 30s and ended up having to finish with 12.5s. Getting the water bottle to my mouth was even a bit of a challenge from all the pooled blood.

Constant tension hammer curls - is that a machine, or dumb bell? Explain/describe.

Shoulders yesterday was quite good - certainly feels like they got worked this morning. Wee bit stiff upon waking this morning. But as I have mentioned previously with the chest and back routine, what I am trying to undertake on shoulder day is a bit much. I am going to just shoot for two strenght movements [and make them count] and then do the 7 set. With stretching, warm ups and aerobics afterward [not to mention the distraction of a chatty/novice workout partner at present], I feel rushed. Not good.

I do not know how many of you are Costco Members and live in a town with a 24 Hour Fitness, but they have a screaming deal going through Costco on a 2 year 24 Hour Fitness membership that comes to $14 a month with no other fees:

http://www.costco.com/Browse/Product...rodid=11295243

This is less than half the cost of my local gym. Considering it. Current club membership is up in March. The bummer for me is that there is not one that is totally local. Current gym is 5 minutes away - the closest 24 Hour Fitness is about 20 minutes away, however being in a service business, I can just aim myself in the direction of one of their many clubs locally that is nearest my first stop/appointment.

Core and aerobics today. Arms tomorrow - and progress pics. Yeah ... Its time.

trixter747 · 12-03-2008, 08:04 AM

Quote:

Originally Posted by PulgasStrongMan

Constant tension hammer curls - is that a machine, or dumb bell? Explain/describe.

Nope, its a freeweight exercise. Works great for biceps and delts in particular.

http://www.t-nation.com/free_online_...alternate_curl

beefyemt · 12-03-2008, 10:04 AM

Quote:

Originally Posted by trixter747

Nope, its a freeweight exercise. Works great for biceps and delts in particular.

http://www.t-nation.com/free_online_...alternate_curl

I have done these for a while and love them. I do them standing or on an incline bench. Really burns them out!

trixter747 · 12-03-2008, 12:45 PM

Correction on the leg press sled. The scale weight was 115 on the rake, so that means the sled itself is 162lbs, not 212. Either way though, its much heavier than most of the new ones. Knowing that though, I'll be quite happy when I know I'm pushing over 1000lbs. So 19 plates is the new goal... Already at 14 and a pair of 35s. I think I have my new goal for this year in sight, maybe not for 8 reps, but for a good clean press or two.