Yeah, I was spent after that one...
Tryin', bro. Hopefully, I'll be done with the weekend work soon.
Nah, we were lucky in our parts as far as the storm goes; still working on keeping things together at work and not weighing 300 lbs.
Legs are holding steady during the period of disrupted workouts (thankfully...)
Figures... Well, at least you earned your deload; far more than I can say for myself!
Still fighting the good fight, Boom
Okay, I'll touch base with you once I'm truly back to the journals and see where your main journal is located.
I took advantage of a rare moment where I could really get some work done that week - it probably ran a little over an hour and a half.
Thanks, man!
Each rep is from the floor for the DB C&Ps.
A bodybuilder still lives underneath the fat suit!
It's been most efficient to hit the major movements during the periods that I have limited training time
There are a lot of things that count, but getting in there is what counts the most.
Working on it. Just ordered a massive pork shoulder from the local butcher, so it's off to a good start!
|
-
11-21-2012, 08:46 AM #5251
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
11-21-2012, 09:11 AM #5252
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Week 1: JFT Mode, Day 1
Hams and Back
Escape from reason
First workout following the split routine/periodization protocol in a while...
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
- knee extensions, 1 x 15
- lying leg curls, 1 x 12
HAMS
Sumo deads (from platform; belt; Vgrips on top sets)
----------- using red bands, 2 points of contact (wide), very high tension
135 - 235 x 5
225 - 325 x 5
315 - 415 x 5
315 - 415 x 5
365 - 465 x 3 --- banded PR
That last set was oh so wrong as far as the plan goes, but it felt oh so right...
Gym Experiment: Back squats - (learning the low bar variant)
bar x 5
135 x 5
225 x 5
315 x 5
The numbers are deceiving here. The plan was to stay moderate with the load/volume, but I was afraid that everything would feel like a sh!t load of weight. Instead, I felt very, very solid despite the time away from the low bar experiment. This bodes well, for future training sessions once I get my consistency back.
Glute-ham machine (stack weight)
50 x 10
60 x 10
60 x 10
Did these since the leg curl machines were all taken.
Standing leg curls (stack weight)
70 x 10
80 x 10
80 x 10
Standard deads --> Bentover BB rows (all done with a dead stop for each rep)
----------- using red bands, 2 points of contact (standard width), high tension
185 - 275 x 5
185 - 275 x 5
185 - 275 x 5
Lat pulldowns (pulling to the front)
140 x 10
160 x 10
180 x 10 --- body weight reps start here; strap in, son!
200 x 8
Seated high cable row (using lat hand pulleys)
140 x 10
160 x 10
180 x 10 --- superset--> chin ups w/BW, 8 reps, 6 reps...
This is hard to explain... This machine has a double-clasp attachment, which makes it a pain in the ass to find a straight bar that fits. Two pulley handles were already attached, so I figured "why the hell not?" Like George on "Seinfeld", I "...discovered plutonium by accident..." I like this variant a lot, and it really hits the weakest area of my back as intended.
The "Take that you lazy bastard!!!" High Frequency Sets
_____________________________________________
Seated DB presses
50 x 10
60 x 10
70 x 10
Seated machine flyes
130 x 10
145 x 10
160 x 10
Straight BB curls -no rest
75 x 10
90 x 10
105 x 8
These are all over the place, but there was a method to my madness; I just wanted up coming body parts to get in some preliminary work in order to diminish the shock value of higher volume work to come over the next several days. Arms and shoulder in particular, saw limited work during the whole body sessions, and needed reps in the worst way...
_____________________________________________
Impressions:
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
-
11-21-2012, 09:47 AM #5253
Awesome work MH and congrats on that PR!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
Team Ogre!
Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
-
11-21-2012, 09:54 AM #5254
-
11-21-2012, 10:29 AM #5255
I hate when ^^^^ that happens.
Sumo deads (from platform; belt; Vgrips on top sets)
----------- using red bands, 2 points of contact (wide), very high tension
135 - 235 x 5
225 - 325 x 5
315 - 415 x 5
315 - 415 x 5
365 - 465 x 3 --- banded PR
That last set was oh so wrong as far as the plan goes, but it felt oh so right...
Good job on the PR!
Gym Experiment: Back squats - (learning the low bar variant)
bar x 5
135 x 5
225 x 5
315 x 5
The numbers are deceiving here. The plan was to stay moderate with the load/volume, but I was afraid that everything would feel like a sh!t load of weight. Instead, I felt very, very solid despite the time away from the low bar experiment. This bodes well, for future training sessions once I get my consistency back.
I just wanted up coming body parts to get in some preliminary work in order to diminish the shock value of higher volume work to come over the next several days.
I do the same thing for new/long unused exercises before bringing them in at full speed. I usually do this during a deload week.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
11-21-2012, 11:31 AM #5256
-
-
11-21-2012, 11:38 AM #5257
-
11-21-2012, 01:01 PM #5258
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
Great work happening in DC! Hope you all have a great Thanksgiving.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
-
11-23-2012, 04:40 AM #5259
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Week 1: JFT Mode, Day 2
Chest w/triceps + calves
* yesterday's work *
Athlete...emerging
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
- knee extensions, 1 x 15
- lying leg curls, 1 x 12
CHEST/TRICEPS
Flat BB bench press - phase II/phase III shoulder rehab
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 5
100 - 190 x 5
135 - 225 x 5
155 - 245 x 5
185 - 275 x 4
Gironda presses
--------- two doubled red bands, high tension
45 - 135 x 10
100 - 190 x 10
135 - 225 x 10
CGBP
225 x 8
225 x 7
185 x 13
Dips
BW + 45 x 10
BW + 55 x 10
BW + 65 x 10
Seated machine flyes (with 2-3 sec holds at peak contraction)
130 x 10
145 x 10
145 x 10
Tricep pressdowns
140 x 10
140 x 10
140 x 10
The "Take that you lazy bastard!!!" High Frequency Sets
_________________________________________
Front raises
30 x 10
35 x 8
40 x 6
_________________________________________
CALVES
Standing heel raises
1 plate x 10
2 plates x 12
3 plates x 12
Seated heel raises
2 plates x 15
2 plates x 15
3 plates x 15
Impressions:
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
11-23-2012, 04:48 AM #5260
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Thanks...my back soreness is reminding me about that workout!
Hey, man! My hip had been bothering me a couple of months back, so I switched to the Sumos for a while. I figured that I would go back for a while unless my low back started to act up - but so far, the low back has been firm, if not stellar.
The same to you, my friend.
Many thanks; welcome to the Memoir!
Above all: be prepared.
Sometimes you gotta break loose a little.
"break loose + old age = experience"
Good job on the PR!
Deceiving or otherwise, these still look good.
A good plan.
I do the same thing for new/long unused exercises before bringing them in at full speed. I usually do this during a deload week."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
-
11-23-2012, 04:52 AM #5261
-
11-23-2012, 06:10 AM #5262
-
11-23-2012, 06:33 AM #5263No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
11-23-2012, 07:49 AM #5264
Another great workout MH!! Hope your Thanksgiving was great!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
Team Ogre!
Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
-
-
11-23-2012, 09:11 AM #5265
-
11-26-2012, 06:01 PM #5266
-
11-26-2012, 06:35 PM #5267
-
11-27-2012, 06:33 AM #5268
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Week 1: JFT Mode, Day 4
Quads, Biceps, and Forearms
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- pull ups, 1 x 10
- hyperextensions, 1 x 10
- knee extensions, 1 x 15
- lying leg curls, 1 x 10
Had zero time...trained anyway.
QUADS
Front squats
bar x 10 wu
135 x 10
225 x 5
275 x 4
300 x 2
225 x 10
Adapted leg presses (narrow stance; using hip sled machine; stack weight)
330 x 15
330 x 15
330 x 15
Leg extensions
140 x 15
140 x 15
140 x 15
Using the janky leg extension machine since a cardio bunny just beat me to the good machine. Let it go...that may be the closest she gets to real leg work all week.
BICEPS/FOREARMS
Oly bar curls
45 x 10 wu
85 x 8
115 x 5
115 x 5
115 x 4 --- a little rusty on these, so it's best to hold back a bit and build up my work capacity gradually.
DB Hammer curls
30 x 10
35 x 8
40 x 6
Machine Preacher curls
110 x 10 --- drop sets
--> 95 x 6
---> 80 x 5
Standing reverse BB wrist curls
135 x 10
185 x 12
185 x 12
The "Take that you lazy bastard!!!" High Frequency Sets
_____________________________________________
Seated machine flyes SS w/reverse flyes
130 x 10 / 115 x 10
145 x 10 / 115 x 10
145 x 8 / 115 x 10
2 sec pause at peak contraction at each rep for chest work
DB front raises
30 x 10
35 x 8
40 x 6
_____________________________________________
Impressions:
The WTF? Gym Moment of the Day:
Training in ripped jeans and a muscle tee? At 6' 1'' and a buck thirty-five?
Not even once..."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
-
11-27-2012, 06:43 AM #5269
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
It's great to have them back in the fold now that the shoulder is half-way decent. I have high expectations for my improvements with them in the mix.
Old guys (with a significant training history) need volume for growth - most of 'em, anyway...
Absolutely. If anybody out there agreed with everything he said, I would be seriously concerned about their mental well being. But he was ultra-creative and no slave to orthodoxy, so he would invariably come up with some worthwhile insights.
Anyway, since my rehabed shoulder and unfavorable arm genetics don't deign me as a formidible bench presser, I am giving due dilligence to "stimulation" types of movements to get the results that I want.
A good time was had by all - now it's time to put those extra cals to use!
Isn't that like your warm up or something..?
Hey, friend. There's much to catch up on; I hope that all is well with you.
Thanks, man. The pics, like inspiration in general, come from all over the place..."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
11-27-2012, 08:06 AM #5270
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 122225
-
11-27-2012, 08:21 AM #5271
Killed it MH!! quads look jacked in that pic too!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
Team Ogre!
Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
-
11-27-2012, 09:51 AM #5272
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
Great job MHL. Hope all is well.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
-
-
11-27-2012, 09:54 AM #5273
-
11-27-2012, 11:06 AM #5274
LOL.
She wouldn't want to get too jacked-looking.
Training in ripped jeans and a muscle tee? At 6' 1'' and a buck thirty-five?
One thing I recall he used to advise that back in the day always made me think, "huh?" was his admonition to drink cherry juice after workouts.
Fifteen years later, I find out that cherry juice is clinically-proven to be an effective joint pain reliever. Go figure.
Anyway, since my rehabed shoulder and unfavorable arm genetics don't deign me as a formidible bench presser, I am giving due dilligence to "stimulation" types of movements to get the results that I want.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
12-02-2012, 07:43 PM #5275
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Week 1: JFT Mode, Day 5
Delts w/calves
* yesterday's work *
Getting back into the swing of things
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- leg extensions, 1 x 15
- lying leg curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
Each time that the last two workout cycles got derailed by work stuff, the Day 5 workout for delts kept getting kicked to the curb. So, this workout was long over due. Strength was predictably down, but I gotta' tell you - it all felt pretty damn good...
DELTS/TRAPS/CALVES
Standing BB OHPs
bar x 10 wu
95 x 5
135 x 5
155 x 5
175 x 3
155 x 5
Single-arm DB clean & press
60 x 5 / 60 x 5
65 x 4 / 65 x 4
65 x 4 / 65 x 4
Seated laterals SS w/standing BB BNP
35 x 10 / 85 x 10
35 x 10 / 85 x 10
35 x 10 / 85 x 8
Behind the back shrugs
135 x 20
225 x 15
315 x 10
Recumbant heel raises SS w/standing cable front raises
170 x 15 / 30 x 10
190 x 12 / 35 x 10
210 x 12 / 40 x 10
Seated heel raises SS w/standing free plate front raises
2 plates x 20 / 25 x 10
2 plates x 20 / 25 x 10
2 plates x 20 / 25 x 10
The "Take that you lazy bastard!!!" High Frequency Sets
____________________________________________
Seated machine flyes
130 x 10
145 x 10
145 x 8
All flye work with 2 sec holds at peak contraction
Seated machine dips
175 x 12
190 x 10
190 x 10
____________________________________________
Impressions:
WTF? Gym Moment of the Day:
Today's winner?
A lady on the treadmill that fell on her ass...
...while being spotted by a personal trainer.
Lordy..."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
12-02-2012, 07:51 PM #5276
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
So, if that got your attention while at a restaurant, then you know it is attention grabbing at a gym. But then again, if you never do squats or deads, I guess it's of no consequence...
Still under construction!
Thanks, Bama. I would say "the same to you", but I just saw the BCS match up, so I know that you're just fine.
Much appreciated!
LOL, indeed!
One thing I recall he used to advise that back in the day always made me think, "huh?" was his admonition to drink cherry juice after workouts.
Fifteen years later, I find out that cherry juice is clinically-proven to be an effective joint pain reliever. Go figure.
As always, using our brain = gain."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
-
12-03-2012, 01:30 AM #5277
-
12-03-2012, 05:51 AM #5278
-
12-03-2012, 07:12 AM #5279We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
-
12-03-2012, 11:05 AM #5280
Similar Threads
-
Tough Question for the REALLY Smart
By admin in forum SupplementsReplies: 17Last Post: 05-27-2012, 09:58 PM -
The Tough Old Days
By Defiant1 in forum Workout ProgramsReplies: 28Last Post: 02-01-2007, 03:07 PM -
The Tough Old Days
By Defiant1 in forum Over Age 35Replies: 9Last Post: 03-04-2005, 12:25 PM
Bookmarks