LNT Hits the Iron and Hopes It Doesn't Hit Back

[wannaBmoy]

Ick Phillies ... ick Yankees ... how goes it mister?

[MISSINGLINK]

I see pyramids. I like it.

[Lifting N Tx]

Originally Posted by Kaetli

I'm cheering for you! Go Steve Go.. oh guess the weekend is over... oh well... guess I'll just say...

GO PHILLIES GO! KICK THAT YANKEE BUTT!!!

you're still looking hawt babe.

Yes, and eating more is gone with the weekend.

But thanks for the cheers and kind words, and here's hoping for another Phillies series win.

You need to come back, though, as it's a shame to have your avi gone now that the journal is on a new page.

Originally Posted by wannaBmoy

Ick Phillies ... ick Yankees ... how goes it mister?

Still plugging away, Brian. How goes it with you?

Originally Posted by MISSINGLINK

I see pyramids. I like it.

Yes you do, and pretty much stolen from the secret Egyptian methods of Pharoah Boris himself.

Speaking of... where is that site you mentioned the other day?

[Lifting N Tx]

Tuesday, Oct 27th
Lighter warm up sets not listed. Format reps x sets x weight

Bench Press
2 x 1 x 185
3 x 1 x 205
1 x 1 x 235
2 x 1 x 260
3 x 1 x 245
6 x 2 x 205

total reps 23, volume 4935

WG Cable Pull Downs
6 x 2 x 140
6 x 2 x 130

total reps 24, volume 3240

Seated DB Press
6 x 1 x 55s
5 x 1 x 55s

total reps 11, volume 1265

Seated DB Incline Press-60 Degree
7 x 1 x 55s
6 x 1 x 55s

total reps 13, volume 1370

Curls
8 x 2 x 85
9 x 1 x 90

total reps 25, volume 2170

Sit Ups # conventional sets
BW+15x15x2

total reps 30, volume 450

Comments
Probably will continue to do at least one heavy, low-rep set in these low volume workouts, in order to gauge strength gains/losses.

[Lifting N Tx]

Wednesday, Oct 28th
format weight x reps x sets
some lighter warm up sets not shown

Squats
WU: barxsome, 135x5
150x5x1
195x2x1
225x1x1
240x1x1
260x1x1
210x3x1

Calves # 90 second rests
210x15x3

Back extensions
passed

Leg Extensions
95x15x1
105x15x1

DB Shoulder Shrugs
65sx30x2

Comments
Expected at least a double on squats with 260, but even one rep was pretty slow. When I dropped down to 210, even that felt heavy, so I just did one set of 3 and stopped there. Did less on most of the rest of the workout also. It seemed like I still wasn't recovered from Saturday's hi volume squat/deadlift workout. I may need to readjust volume and/or calories again.

I also took quite a while to warm up, as my hips felt uncomfortable. I may need to do some hip flexor stretching.

[BluntD]

Originally Posted by Lifting N Tx

I also took quite a while to warm up, as my hips felt uncomfortable. I may need to do some hip flexor stretching.

Or, take a ride in the Delorian and lose some of that old age.

[wannaBmoy]

what do you do for your calves Steve? Nice workouts the past few days. What's new with me is that i've reruptured this stupid disc in my neck 3x the past 6 months and i've basically been sidelined that whole time, watching all my weight slip into oblivion.

[MISSINGLINK]

Great work on the bench and squat work LNT.

[TKD]

Originally Posted by Lifting N Tx

I may need to do some hip flexor stretching.

You mean you don't already?? *Negged*

Excellent sessions these days Steve!!


Boris awaits your return!

[wannaBmoy]

Originally Posted by TKD

You mean you don't already?? *Negged*

Excellent sessions these days Steve!!


Boris awaits your return!

when did you get eleventy bajillion rep power???

[Lifting N Tx]

Originally Posted by BluntD

Or, take a ride in the Delorian and lose some of that old age.

You think a few gigawatts would do the trick?

Originally Posted by wannaBmoy

what do you do for your calves Steve? Nice workouts the past few days. What's new with me is that i've reruptured this stupid disc in my neck 3x the past 6 months and i've basically been sidelined that whole time, watching all my weight slip into oblivion.

I usually just do some calf raises a few times a week, often with whatever weight I happen to have on the bar after squats.

Ruptured disk multiple times does not sound fun. Maybe you'd better stop butting heads with Jenna? They always win in the end, you know.

Originally Posted by MISSINGLINK

Great work on the bench and squat work LNT.

Thank you, sir.

Originally Posted by TKD

You mean you don't already?? *Negged*

Excellent sessions these days Steve!!


Boris awaits your return!

Thanks, Darren. Yeah, I used to do them and, err, guess I got lazy.

Originally Posted by wannaBmoy

when did you get eleventy bajillion rep power???

I think it was about the same time his username became bolded. Rumor has it there's a connection.

[demike]

Good looking workouts, nice benching.

[Lifting N Tx]

Thanks, Mike. I'll post tonight's workout shortly.

[Lifting N Tx]

Friday, Oct 30th
format reps x sets x weight
2-3' rests between sets

Bench Press
WU: bar x some
50% 6 x 1 x 150
60% 5 x 1 x 175
70% 4 x 1 x 205
75% 3 x 3 x 220
80% 2 x 1 x 235
85% 2 x 1 x 250
80% 2 x 1 x 235
75% 4 x 3 x 220
70% 6 x 1 x 205
60% 8 x 1 x 175
50% 10 x 1 x 150

WG Cable Pull Downs
70xWU
10 x 2 x 110
10 x 3 x 115

BB Press
10 x 3 x 100
6 x 1 x 100 # all the pressing started to catch up with me

Curls
barxWU
10 x 2 x 75
7 x 1 x 75 # 2' rests and trying to be stricter limited reps to 7 last set

Sit Ups # conventional sets
BWx20x2

Comments
Decent workout. Didn't do inclines this time, as bench plus oh press seems enough pressing.

[Lifting N Tx]

Saturday, Oct 31st
format reps x sets x weight

Squats
50% 5 x 1 x 150
60% 4 x 1 x 180
70% 4 x 1 x 210
75% 3 x 2 x 225
80% 2 x 1 x 240
75% 3 x 2 x 225
70% 4 x 1 x 210
60% 5 x 1 x 180
50% 6 x 1 x 150

total reps 42, volume 8130 (+270 over last time)

Calves # Regular sets, 90 second rests
20 x 3 x 150

Deadlift
50% 3 x 1 x 190
65% 3 x 1 x 245
75% 2 x 2 x 285
80% 2 x 1 x 305
85% 2 x 1 x 320
90% 1 x 2 x 340

total reps 16, volume 4375 (-2355)

Comments
Felt need to decrease overall volume of this day some. Squat was still a bit higher, but DL volume dropped, though intensity was up. I just limited the reps and sets.

[doindbt]

Popped in to say hi!

And nobody told me Kat was back...sweet!

[CYTX]

nice work in here lately LNT

[Lifting N Tx]

Originally Posted by doindbt

Popped in to say hi!

And nobody told me Kat was back...sweet!

Hi Roni! I didn't know if you were posting either. Are you?

I don't know how active Kat will be...but it is kind of like old times.

She's working out, so who knows?

Originally Posted by CYTX

nice work in here lately LNT

Thanks, Corey. I keep pounding away at it...

[Lifting N Tx]

Tuesday, Nov 3rd
Lighter warm up sets not listed. Format reps x sets x weight

Bench Press
3 x 1 x 185
3 x 1 x 205
1 x 1 x 235
3 x 1 x 260
3 x 1 x 245
6 x 2 x 215

total reps 25, volume 5500 (up 935)

WG Cable Pull Downs
6 x 3 x 140
6 x 1 x 130

total reps 24, volume 3300 (up 60)

Seated DB Press
dropped in favor of only doing high incline this day

volume 0 (-1320)

Seated DB Incline Press-60 Degree
8 x 3 x 55s

total reps 24, volume 2640 (+880)

Curls
8 x 1 x 85
9 x 1 x 90
8 x 1 x 90

total reps 25, volume 2210 (+40)

Sit Ups # conventional sets
BW+20x12x2

total reps 24, volume 450 (same)

Comments
I had doubled 260 a long time ago, but never tripled it. I'm sure that I could have at least tripled it had I tried after I hit 295 x 1 following Sheiko. But I think I'd have probably missed it had I tried last week. So I may have found a level of calories and training that will allow me to at least hold my strength while dieting. It's just one workout and one lift, but a good sign.

Volume doesn't mean a lot on this day, and then probably only for bench. But it's in my spreadsheet and I might as well record it.

[doindbt]

Originally Posted by Lifting N Tx

Hi Roni! I didn't know if you were posting either. Are you?

I don't know how active Kat will be...but it is kind of like old times.

She's working out, so who knows?

I've been hanging around a bit, yeah. Thinking about starting another journal, we'll see. You'll be the first to know if I do.

Kat...working out?!?! Say it isn't so? Whew, it's a good thing I've been busting my ass, can't have her upstaging me, now can I? (there, now it's more like old times )

Great workout! How long have you been dieting?

[Lifting N Tx]

lol, look what I started.

Roni, I've been dieting about 2 months. Or 15 lbs, whichever way you want to look at it.

[Lifting N Tx]

Wednesday, Nov 4th
format weight x reps x sets

Squats
WU: barxsome, 95xsome, 135x3
150x5x1
195x2x1
225x1x1
240x1x1
260x1x1

Calves # 90 second rests
210x16x3

Back extensions
25x10x3

Leg Extensions
105x15x2
105x12x2

DB Shoulder Shrugs
65sx32x2

Comments
Hips still taking a long time to get loose and warmed up. Also still felt weaker than expected. Figured I'd better cut the squats off after the single at 260, and just did a little more than orginally intended on back extensions and leg extensions.

Upper body seems to be doing well, but lower may need a bit of a break. Whether more from the hips bothering me, or general fatigue, I?m not sure.

[MISSINGLINK]

Great job on the PR LNT. Excellent.

[doindbt]

Originally Posted by Lifting N Tx

lol, look what I started.

Oh puh-lease....you miss it.

Roni, I've been dieting about 2 months. Or 15 lbs, whichever way you want to look at it.

Are you trying to lose much more?

Originally Posted by Lifting N Tx

Hips still taking a long time to get loose and warmed up. Also still felt weaker than expected. Figured I'd better cut the squats off after the single at 260, and just did a little more than orginally intended on back extensions and leg extensions.

Upper body seems to be doing well, but lower may need a bit of a break. Whether more from the hips bothering me, or general fatigue, I?m not sure.

Forgive me, I'm out of the loop...did you get an injury of some sort?

[Lifting N Tx]

Originally Posted by MISSINGLINK

Great job on the PR LNT. Excellent.

Thanks, LINK. I'm happy about any positive numbers while dieting.

Originally Posted by doindbt

Oh puh-lease....you miss it.

lol. Well, it was a source of much entertainment.

Originally Posted by doindbt

Are you trying to lose much more?



Forgive me, I'm out of the loop...did you get an injury of some sort?

1. Yes, about 15-20 more pounds.

2. Hips have started bothering me in squatting. I've started doing some hip flexor stretches, but may need to cut volume on my weekend squat workouts. I've been upping calories to ~maintenance and doing high volume workouts on the weekends.

Generally like a reasonably heavy Sheiko (one of the lower volume Sheiko routines) workout, maybe plus a bit extra.

I may just need to drop the volume some for a couple of weeks. Or maybe change to a more quad oriented squat style for a little while.

[Lifting N Tx]

Friday, Nov 6th
format reps x sets x weight
2-3' rests between sets

Bench Press
WU: bar x some
50% 5 x 1 x 150
60% 4 x 1 x 175
70% 3 x 2 x 205
80% 3 x 7 x 235
75% 4 x 3 x 220

Total reps 48, sets 14, volume 10,255, average intensity 214lbs or 72%

WG Cable Pull Downs
70xWU
10 x 1 x 110
10 x 4 x 115

BB Press
10 x 3 x 100
6 x 1 x 105 # all the pressing started to catch up with me

Curls
barxWU
10 x 2 x 75
10 x 1 x 80

Sit Ups # conventional sets
BW+5 x 20 x 2

Comments
Decent workout. A bit less volume but higher average intensity on the bench work.

[TKD]

Top stuff again Steve!! Good #s on the bench mate I liked the additional bench info you posted with average intensity etc - very useful.

[TKD]

Originally Posted by wannaBmoy

when did you get eleventy bajillion rep power???

I was knighted some time ago now lol

[demike]

Sweet I see blue, nice PR. Good work is happening at usual, keep going at it.

[Lifting N Tx]

Originally Posted by TKD

Top stuff again Steve!! Good #s on the bench mate I liked the additional bench info you posted with average intensity etc - very useful.

Thanks, Darren. Yep, I've analyzed stuff, and tried to figure it out, especially with Sheiko. Now that I'm doing something made up by me, it's helpful to have a few numbers for comparison.

Originally Posted by demike

Sweet I see blue, nice PR. Good work is happening at usual, keep going at it.

Thanks, Mike.