Ever1964's next challenge!

[ever1964]

I decided to perform some ham isolation work today.

Stiff-legged Deadlifts 135x10, 135x10, 175x10, 175x9
Standing Leg Curls 50x10, 50x9
"Tiffenators" 90x10, 45x10, 45x10

I started out light and worked to get the feel of the exercises today. I was able to get a good pull in the hams on the SLDL's and protect my back. Dropped down the weight on the Tiff's to go slower and get a good isolation. Warmed up with 10 minutes of light paced elliptical and finished with 1/2 mile walk on the track.

Next week I will up the weights and move the seated leg curls to Friday. That will give me more time on Tuesday, which is always good.

[BuckSpin]

Originally Posted by ever1964

I decided to perform some ham isolation work today.

Stiff-legged Deadlifts 135x10, 135x10, 175x10, 175x9
Standing Leg Curls 50x10, 50x9
"Tiffenators" 90x10, 45x10, 45x10

Holy $#@! I'm still doing Tiffenators BW & they KILL me! Much props Trey!!!

Nice job on the hammies & glutes. You'll know in a day or so if you really hit em".

[OldManSkinny]

Originally Posted by ever1964

"Tiffenators" 90x10, 45x10, 45x10
Dropped down the weight on the Tiff's to go slower and get a good isolation.

And I thought I was doing well just with body weight, moving my hands to above my head when I REALLY wanted to kill 'em. To use a plate--that's a ways in the future for my little hams.

[ever1964]

Originally Posted by OldManSkinny

And I thought I was doing well just with body weight, moving my hands to above my head when I REALLY wanted to kill 'em. To use a plate--that's a ways in the future for my little hams.

Originally Posted by BuckSpin

Holy $#@! I'm still doing Tiffenators BW & they KILL me! Much props Trey!!!

Nice job on the hammies & glutes. You'll know in a day or so if you really hit em".

I have become accustomed to doing regular hypers with 2x45 + 1x35. I am going to keep working to ensure I feel these in the hams. My upper body is still kinda light, so I probably need more weight.

[BuckSpin]

Originally Posted by ever1964

I have become accustomed to doing regular hypers with 2x45 + 1x35. I am going to keep working to ensure I feel these in the hams. My upper body is still kinda light, so I probably need more weight.

Trust me, you know if you are doing these right. You should feel zero in your lower back/erectors and everything in the hams. Your hips should be off/above the rest pad. It is the identical ROM to a Stiff Leg Deadlift if you look at it.

I'm with OMS. I do these with hands on head and they freakin' kill me. I'm working up to 50 reps across 5 sets, at which point I'll start introducing weight in the form of a fixed weight BB as a "yoke" across the shoulders.

[ever1964]

Originally Posted by BuckSpin

Trust me, you know if you are doing these right. You should feel zero in your lower back/erectors and everything in the hams. Your hips should be off/above the rest pad. It is the identical ROM to a Stiff Leg Deadlift if you look at it.

I'm with OMS. I do these with hands on head and they freakin' kill me. I'm working up to 50 reps across 5 sets, at which point I'll start introducing weight in the form of a fixed weight BB as a "yoke" across the shoulders.

I will focus more next week and get it down. FYI, I picked up some walnuts today. There is a local farm that has a grocery store/cafe. We went for lunch and they had walnuts 2.79/lb. so I grabbed some. I am going to work them into the diet. Also, I got sweet potatoes for .39/lb, which was crazy. Apples, peppers, good stuff.

[ever1964]

Had a good back workout today. I was still able to perform the BB rows, which was good. Had to get in early since we were traveling to a marching band competition today.

Pullups (w 29) 15 12 9 8 6
Lat Pulldown 190x8, 180x7, 180x6, 180x6
BB Row 205x10, 205x9, 205x8, 205x7
DB Row 150x10, 150x9, 100x9, 100x8
Cable Row 180x10, 180x8, 160x7, 160x6 (grip)
Hyperextension 90x10, 90x10, 90x9, 90x8
Rear BB Shrug: 135x10, 185x10, 185x10, 185x9

Pretty intense work. Diet was out the window today to say the least. I did manage my post workout meal and two chicken and sweet potato meals. The others involved Cracker Barrel and McD's. I feel like I should go do a pile of cardio. Back on track today.

Good news is, my son's band won the state championship; 5 years in a row.

[OldManSkinny]

You're talkin' to an old band teacher here. I taught middle school/jr. high band and orchestra for 34 years. Congrats to your son and to you as supportive parents. What does he play?

A day off the diet once every 10 days or two weeks is actually a good thing, they say, giving your body a "reset" so that it doesn't get too used to the lean diet. At least I don't feel too guilty when a social event "forces" me to eat the normal guy's food once in awhile. Thanksgiving is actually going to be here at our house this year, so I'll have some control over the menu.

[ever1964]

Originally Posted by OldManSkinny

You're talkin' to an old band teacher here. I taught middle school/jr. high band and orchestra for 34 years. Congrats to your son and to you as supportive parents. What does he play?

A day off the diet once every 10 days or two weeks is actually a good thing, they say, giving your body a "reset" so that it doesn't get too used to the lean diet. At least I don't feel too guilty when a social event "forces" me to eat the normal guy's food once in awhile. Thanksgiving is actually going to be here at our house this year, so I'll have some control over the menu.

Thanks. His primary instrument is Tuba, but he also plays some Trombone. He is in a very good program and really enjoys it.

Well, the damage was not as bad as expected. I weighed 177 this morning and had good energy for my workout.

[BuckSpin]

It will be interesting to see how your next training day goes after the McRefeed I have a hunch you are gonna shock yourself...

[ever1964]

Flat BB Press 135x10, 135x10, 215x10, 215x8, 225x5
Incline BB Press 135x10, 135x8, 145x5
Decline BB Press 225x8, 225x7, 225x6
BB Curls 65x10, 65x10, 105x10, 105x8, 105x6
Seated DB Curls 35'sx10, 35'sx8, 35'sx7
Crunches (decline w/35) 30 20 12

Strength is still going up. Energy was good. I will start flats with 225 next week. My short term goal is to get back to a 300 bench before reaching 180 bodyweight. We shall see!

[stayfit2008]

Originally Posted by ever1964

Flat BB Press 135x10, 135x10, 215x10, 215x8, 225x5
Incline BB Press 135x10, 135x8, 145x5
Decline BB Press 225x8, 225x7, 225x6
BB Curls 65x10, 65x10, 105x10, 105x8, 105x6
Seated DB Curls 35'sx10, 35'sx8, 35'sx7
Crunches (decline w/35) 30 20 12

Strength is still going up. Energy was good. I will start flats with 225 next week. My short term goal is to get back to a 300 bench before reaching 180 bodyweight. We shall see!

Your on a good path to next Comp!!! Take that Masters Pro Card Buddy!,..maybe get in the 180lb range. I find this range I make the most gains,..like around 184lbs.

[tolewfo]

I like the workout... and seeing your stats helps me stay motivated in my own workout.

And, when I can, I'll throw you some reps for your sons band comp.

[ever1964]

Originally Posted by stayfit2008

Your on a good path to next Comp!!! Take that Masters Pro Card Buddy!,..maybe get in the 180lb range. I find this range I make the most gains,..like around 184lbs.

I have been trying to decide just how much weight to try to gain. I only have the four months to gain. I want to leave plenty of time to cut since I think that is a large place where I fell short last comp; just ran out of time. I want to be able to do my best to tighten up everything around the abs. I am definitely stronger at this weight going up than I was coming down. 185 might be doable, but that would put me with about 20 to lose at contest prep.

[ever1964]

Originally Posted by tolewfo

I like the workout... and seeing your stats helps me stay motivated in my own workout.

And, when I can, I'll throw you some reps for your sons band comp.

Thanks. Keep coming back. I hope to keep showing improvements. It looks like you have been making some good progress recently yourself. Stay consistent, and you will reach your goal. I will check out your thread tonight.

[ever1964]

Squats 135x10, 135x10, 275x8,275x6, 275x5
Seated Hack Squats 315x10, 315x9, 315x8
Lunges 70'sx9, 70'sx8, 70'sx8
Leg Extensions 140x10, 150x10, 150x9
Calf Press on Machine 270x12, 270x11, 270x10
Seated Calf Press 200x12, 200x11, 200x10

This workout was tough, even with less sets than last week. I will be sticking with 275 for squats next week. Moving leg curls to Friday this week for hammie iso day.

[tolewfo]

Originally Posted by ever1964

Squats 135x10, 135x10, 275x8,275x6, 275x5
Seated Hack Squats 315x10, 315x9, 315x8
Lunges 70'sx9, 70'sx8, 70'sx8
Leg Extensions 140x10, 150x10, 150x9
Calf Press on Machine 270x12, 270x11, 270x10
Seated Calf Press 200x12, 200x11, 200x10

This workout was tough, even with less sets than last week. I will be sticking with 275 for squats next week. Moving leg curls to Friday this week for hammie iso day.

Nice workout... My legs are burning just by reading all of this. Do you do anything to help with the soreness (D.O.M.S)? You know, serious stretching or what have you...

[ever1964]

Originally Posted by tolewfo

Nice workout... My legs are burning just by reading all of this. Do you do anything to help with the soreness (D.O.M.S)? You know, serious stretching or what have you...

I stretch some during (light). I will do some light cardio tomorrow morning to get some fresh blood in there, and I will stretch some in a stretching rack before and after that.

[tolewfo]

I just wanted to thankyou for the literature on Sciviation. I have downloaded it and I will be giving it a good read today. I apprecitate it.

[ever1964]

DB Press 40x10, 40x10, 60x9, 60x8, 60x7
Side Lateral 35x8, 30x9, 30x8
Slightly Bent Lateral 40x10, 40x8, 40x7
CG Bench Press 185x10, 195x8, 195x5
Pressdowns 10x10, 100x8, 100x7
Skull Crushers 95x10, 95x9, 95x8
Cable crunch 115x12, 120x12, 120x11, 120x10
Hanging Leg Raise 14, 12, 11

Strength is up on some of these lifts today. Slowly working my way back up with the DB presses.

[ever1964]

Ham isolation work

Stiff-legged Deadlifts 135x10, 135x10, 205x10, 205x9, 205x8
Standing Leg Curls 60x9, 60x8, 60x7
Seated Leg Curls 130x9, 130x7, 130x6
"Tiffenators" 45x12, 45x11, 45x10

I really need to work on my form with the SLDL. I just don't seem to get the feeling in the hams as I expect. I still feel it mostly in the lower back, but also in my lats to a small degree. The other three exercises I feel as I would expect. I will know more tomorrow as I see if the soreness sets in.

[stayfit2008]

Originally Posted by ever1964

Ham isolation work

Stiff-legged Deadlifts 135x10, 135x10, 205x10, 205x9, 205x8
Standing Leg Curls 60x9, 60x8, 60x7
Seated Leg Curls 130x9, 130x7, 130x6
"Tiffenators" 45x12, 45x11, 45x10

I really need to work on my form with the SLDL. I just don't seem to get the feeling in the hams as I expect. I still feel it mostly in the lower back, but also in my lats to a small degree. The other three exercises I feel as I would expect. I will know more tomorrow as I see if the soreness sets in.

Thats whats on my agenda for this eve. Hams!

[BuckSpin]

Originally Posted by ever1964

I really need to work on my form with the SLDL. I just don't seem to get the feeling in the hams as I expect. I still feel it mostly in the lower back, but also in my lats to a small degree. The other three exercises I feel as I would expect. I will know more tomorrow as I see if the soreness sets in.

Try this:

On your 2nd WU set @ 135, do 1/2 straight leg, 1/2 stiff leg and see if you feel a difference.

[ever1964]

Originally Posted by BuckSpin

Try this:

On your 2nd WU set @ 135, do 1/2 straight leg, 1/2 stiff leg and see if you feel a difference.

I'll try that. I also found a suggestion to stick the belly out, butt out, and use a ROM to just below the knees. Gotta figure it out. No ham soreness today, and I know they ain't that good.

[ever1964]

Originally Posted by stayfit2008

Thats whats on my agenda for this eve. Hams!

How'd your ham workout go?

[ever1964]

Pullups (w 29) 12 10 9 8 7 5
Lat Pulldown 190x9, 190x6, 180x7
BB Row 215x10, 215x8, 215x6
DB Row 155x8, 155x7, 100x8
Cable Row 180x8, 180x7, 180x6
Hyperextension 90x12, 90x12, 90x12
Front BB Shrug: 295x10, 315x9, 315x8

Good back workout today. Moved up on a couple of lifts. Went back to front shrugs; the rear grip did not feel effective.

[Tifflex]

Originally Posted by ever1964

Pullups (w 29) 12 10 9 8 7 5
Lat Pulldown 190x9, 190x6, 180x7
BB Row 215x10, 215x8, 215x6
DB Row 155x8, 155x7, 100x8
Cable Row 180x8, 180x7, 180x6
Hyperextension 90x12, 90x12, 90x12
Front BB Shrug: 295x10, 315x9, 315x8

Good back workout today. Moved up on a couple of lifts. Went back to front shrugs; the rear grip did not feel effective.

STRONG back workout! Good job Trey.

[ever1964]

Originally Posted by Tifflex

STRONG back workout! Good job Trey.

Thanks Tiff!!

[tolewfo]

Just checking in to see how things are going... And, againg thank-you for the literature. I am trying to figure out how to apply it as we speak.

[ever1964]

Monday 11/16

Flat BB Press 135x10, 135x10, 225x10, 245x6
Incline BB Press 145x10, 165x5
Decline BB Press 255x7, 255x6
BB Curls 65x10, 65x10, 125x8, 125x6
Seated DB Curls 40'sx10, 40'sx8
Crunches (decline w/45) 33 18 (w/25) 15 (bw) 19

Tuesday 11/17

Squats 135x10, 135x10, 225x5, 275x10, 295x6
Seated Hack Squats 315x10, 335x8
Lunges 70'sx10, 70'sx9
Leg Extensions 150x10, 170x9
Calf Press on Machine 280x12, 280x10
Seated Calf Press 220x9, 220x8

Strength is still climbing, but so is my body weight. 182 today. Still fitting in my 32" jeans, but will need to slow it down some. Both of these workouts were exhausting.