Unimoose's where do I go from here journal!

[unimoose]

I'm back! Jet lag is pretty much done and I'm ready to hit the gym again! While I concentrated entirely on strength the past 4 months or so and completely on fat loss the 6 months prior to that I'm now going to work on a combination of the two as well as building some size. This will be done by increasing or decreasing reps and doing lots of cardio. As it stands right now my workouts will be 5 days a week with 20 minutes of fat burning on the treadmill. Four days a week, not leg day, I'll be running on the treadmill at lunch as I need to build up my endurance for my job. I'm planning on keeping the calories about 3500/day but I'll have to see how it's working for me after the end of the first week doing twice a day workout/cardio. I don't want to lose too fast and sacrifice any muscle along the way.

Workouts
Monday - Legs
Tuesday - Chest/forearms
Wednesday - Back/Traps
Thursday - Shoulders/ Triceps
Friday - Biceps/Abdominals

Basically I took the first 4 week program from Max-OT and modified the rep count to do what I need. I'm planning on using a combination of reps to really hammer the muscles from every direction as well as throwing in as many newer exercises as I can.

[unimoose]

Leg day! My favorite two words. Well sort of....

I felt good but not great going into the workout. There were a ton of people there and I'm still very used to working out alone. I need to translate the intensity that I workout with into focusing on what I'm doing. Thankfully once I get under the bar I am all set.

Squats:
1 set 8 reps x bar only
1 set 8 reps x 135lbs
1 set 8 reps x 185lbs
1 set 6 reps x 205lbs
1 set 6 reps x 185lbs

Notes: I really wanted all 8 rep sets but 205 was a bit too much. It's been a couple weeks since I've done legs so I shouldn't be surprised.

45 degree Leg Press:
1 set 8 reps x 180lbs PWO
3 sets 8 reps x 270lbs PWO

Notes: Definitely happy with these particularly after the squats. My quads were shaking big time when I was done.

Leg Extension:
1 set 8 reps x 170lbs
1 set 8 reps x 175lbs
1 set 8 reps x 170lbs

Notes: Form wasn't great on the 175 set so I backed down to 170 again and was happy. After these my quads were fried!

SLDL:
1 set 8 reps x 100lbs
2 sets 8 reps x 120lbs

Notes: Felt really good on these too.

Seated Leg Curl:
1 set 8 reps x 185lbs
2 sets 8 reps x 180lbs

Notes: Backed down after the first set to really nail the form on these and get a solid contraction.

Seated Calf Raise:
1 set 6 reps x 90lbs
3 sets 6 reps x 115lbs

Calf Raise on Cable Leg Press:
1 set 6 reps x 170lbs
1 set 6 reps x 210lbs
2 sets 6 reps x 250lbs

Notes: It's been a while since I've hammered my calf muscles. They are definitely feeling it right now. Actually it made me wish I owned an automatic instead of the standard I have, letting the clutch out hurt! LOL

[liftiron68]

Well... I glad to see you back and working on the body again. Looks like a good plan... and I'd be there with you if I hadn't fallen sick all of November. I'm going to finish up my 5x5 (about 8 more weeks) and then switch to a Hypertrophy workout too... have to get bigger for summer ... lol

[ironwill2008]

Hi, Joe! Welcome back to the World! Don't know exactly where you're at, but the air has got to be fresher there than where you've been! That was the very first thing I noticed, as soon as I got home from Nam -the air didn't stink!

Anyway, it's good to see you back in the gym. Yes, training in a commercial gym is going to be a big adjustment for you. But you'll manage.

Your training plan sounds good; you've been around the block long enough to know what's up with what you need. The only thing I'd suggest is to get your squat back up to 225 as soon as you can; it's a mental hump you need to get back over. Even if you feel like you can only get a couple reps at that weight, get 'em and rack the bar, and then build from there, week to week.

Good to see you back here; glad you're home safe, where you belong!

[Seawren]

Glad to see you back Joe! Welcome to the good ole U.S.of A. So glad you made it home safely!

Looks like a great workout - you really jumped back in which isn't easy to do after flying half way around the world and resettling yourself.

I am glad to see you back posting!

[IronIc]

Welcome back, Joe! Nice leg torture ... are you unpacked yet?

[DNG]

Welcome back, Joe - good to "see you" again!

So what gym are you going to now? I imagine you'll find it easier to get the exercises in when you don't have to improvise your machines / weights / etc!

[Hibiscus09]

Hiya hottie! Glad to see you back home and working out already. Don't you need to change your location?

Happy 2009!

[unimoose]

Originally Posted by liftiron68

Well... I glad to see you back and working on the body again. Looks like a good plan... and I'd be there with you if I hadn't fallen sick all of November. I'm going to finish up my 5x5 (about 8 more weeks) and then switch to a Hypertrophy workout too... have to get bigger for summer ... lol

Sorry to hear about you getting sick in November. It's tough having to take time off during Starr because you know there are PRs waiting for you in the gym!

Originally Posted by ironwill2008

Hi, Joe! Welcome back to the World! Don't know exactly where you're at, but the air has got to be fresher there than where you've been! That was the very first thing I noticed, as soon as I got home from Nam -the air didn't stink!

Kabul has some of the worst air quality in the world particularly during the winter months when the locals burn everything and anything for heat. Anyone who spends time there gets the "Kabul cough". Clean air is a wonderful thing though, I couldn't agree more!

Originally Posted by ironwill2008

Anyway, it's good to see you back in the gym. Yes, training in a commercial gym is going to be a big adjustment for you. But you'll manage.

I'm sure I will. I know the first couple of workouts there this summer did the same thing to me. Although I will probably be working out early in the morning again when I start work on the 15th so I'm sure the crowds will dwindle greatly.

Originally Posted by ironwill2008

Your training plan sounds good; you've been around the block long enough to know what's up with what you need. The only thing I'd suggest is to get your squat back up to 225 as soon as you can; it's a mental hump you need to get back over. Even if you feel like you can only get a couple reps at that weight, get 'em and rack the bar, and then build from there, week to week.

Oh trust me that is the plan! I hadn't done legs since December 22nd and didn't do squats that day as it was. I will get 2 per side very soon!

Originally Posted by ironwill2008

Good to see you back here; glad you're home safe, where you belong!

Thanks Bill.

Originally Posted by Seawren

Glad to see you back Joe! Welcome to the good ole U.S.of A. So glad you made it home safely!

Looks like a great workout - you really jumped back in which isn't easy to do after flying half way around the world and resettling yourself.

I am glad to see you back posting!

Thanks so much! I really wasn't ready last week but had to do it this week. Plus with my youngest on school vacation last week the timing wasn't right. Thankfully the desire to workout is still very much there.

Originally Posted by IronIc

Welcome back, Joe! Nice leg torture ... are you unpacked yet?

Thanks Penny! I am unpacked. The only downside to that is it looks like a tornado hit my bedroom! I sent home 3 or 4 boxes of stuff to reduce my baggage for the flights. Now it's a matter of finding everything again.

Originally Posted by DNG

Welcome back, Joe - good to "see you" again!

So what gym are you going to now? I imagine you'll find it easier to get the exercises in when you don't have to improvise your machines / weights / etc!

Thanks Duncan, it's nice to be "seen". There is a Planet Fitness 10 minutes from my house. Very little need to improvise although I did not see a hyper-extension platform. They do have "good girls" and "bad girls" though. LOL

Originally Posted by Hibiscus09

Hiya hottie! Glad to see you back home and working out already. Don't you need to change your location?

Happy 2009!

Thanks Diane! I changed my location on most of the other forums I belong to I just forgot it here. Hope you had a great New Years! I was snoring at 8:30pm.

[Tifflex]

Welcome back Joe

[unimoose]

Originally Posted by Tifflex

Welcome back Joe

Thanks Tiff! Your new avi looks GREAT!

Today I did chest, it was supposed to be chest and forearms but I'm doing back tomorrow so they'll get plenty of work then!

Flat DB Bench Press
1 set 8 reps x 30s
1 set 8 reps x 40s
3 sets 8 reps x 50s

Incline DB Bench Press
3 sets 6 reps x 45s

Pec Deck
3 sets 8 reps x 50lbs

Incline Machine Press
3 sets 6 reps x 110lbs

Flat Machine Press
1 set 6 reps x 110lbs
1 set 6 reps x 115lbs
1 set 4 reps x 115lbs

Cable Cross Overs
1 set 6 reps x 40lbs
1 set 5 reps x 30lbs

Todays workout was better. I timed it better with my breakfast so I had carbs in the tank walking into the gym. I also went early which decreased the number of people and made it easier to concentrate. Although I did almost get knocked out by a woman trying to achieve vertical take off with a 6 foot wooden rod. Closed out the workout with 20 minutes on the treadmill plus a 5 minute cool down (my quads cursing me the entire way). I do have to get my nutrition nailed down soon as I know it's not where it should be. I guarantee I'm low on calories which is what is making my workouts suffer a bit. Tomorrow is back so I have to get plenty in the tank today to get that workout off the ground!

[ironwill2008]

Hey, Stateside, what's up!

Flat DB Bench Press
3 sets 8 reps x 50s

Good work.

Flat Machine Press
1 set 6 reps x 115lbs
1 set 4 reps x 115lbs

More good work.

Although I did almost get knocked out by a woman trying to achieve vertical take off with a 6 foot wooden rod.

New Years Noobs; ya gotta love 'em. Probably trying something she saw Richard Simmons do on TV.

I thought, since you're out of the 'stan, I wouldn't have to tell you to keep your head down anymore! Geez!

[The_Warhammer]

Good to see you back safe and sound!!! Was wondering what was going on with you.
Great start to a Stateside journal.

Hopefully, you won't have to rotate back anytime soon. I hear you about that air quality. Even my earwax was black. Scared the beejezus out of me the first time I saw that.

Look forward to seeing your updates!

Laters man, thanks for your service!

[Seawren]

Originally Posted by unimoose

Although I did almost get knocked out by a woman trying to achieve vertical take off with a 6 foot wooden rod.

LOL! That's quite a visual. Listen Unimoose, you made it through two years of Afghanistan, PLEASE don't get speared by the first workout woman you run into!!!!!!

[rpaul11]

Hi,

I followed a little of your old journal, but it's so hard joining in one that is so long and trying to get up to speed. Anyway.....a new journal for you. I'll be following along as your goals kinda mirror what my goals will be once I get cleared to lift again.

[Fiend_73]

Welcome back brother Joe, good to see you're back @ home. Safe and sound too.
I like the new plan, and Will's suggestion to get the squats back to 225.

I said in your old journal I would introduce you to something different when your routine changed, now's the time...

The Plate Rule

Years ago I read an article by IFBB pro Dave Fisher on how to over load the muscle. I did it, its very effective, but you must be very mindful of your limits.

Dave's idea was this;
On some exercises you can add as much as a 45 lb plate on top of your regular weight used, such as leg presses, shrugs, bb curls, tricep pd's, many machines, squats, even bench pressing with a spotter. Your form and reps will suffer, but the idea is to overload the muscle with weight it is not used to.
If you cannot do a full rep, cheat it up. If you cannot cheat it up, do 3/4 of a rep. If no 3/4, 1/2 a rep. If no 1/2, 1/4 of a rep. Its only too heavy if you cannot lift it.
Do this at the end of your exercise, this will reallymess things up.
When you go train again, you should notice marked improvements in your strength and ability to handle a weight you could not previously. When you can do full reps with the new weight, add another "plate".
I would not suggest doing this more then 4 weeks in a row, max.

Now before we crap bricks at the weight increase, let's modify this to represent our age and wisdom and do it safely.
First off, the plate doesn't need to be a 45 lb'er.
Say your doing shrugs, make it a 25/side.
BB curls, perhaps an extra 10-20 lbs/side.
Tri PD's can be 20-40.
Work with it.

If your doing squats with extra weight, make sure the pins are in the rack, just in case. Bench pressing will need a spotter or to be done on the Smith machine. Do not be afraid to fail, its not going to kill you, only make you stronger.
You're also going to need to be very warmed up for this so nothing is pulled, hence its done @ the end.
There are certain exercises I do NOT recommend this with, good mornings is on the top, bb rows, deads, and I don't think this is a great technique for overhead pressing either.
I know this may sound wacky, but its an option.

Excellent workouts, and good job dodging the chick with a stick.

[unimoose]

Originally Posted by ironwill2008

Hey, Stateside, what's up!

Good work.

More good work.


New Years Noobs; ya gotta love 'em. Probably trying something she saw Richard Simmons do on TV.

I thought, since you're out of the 'stan, I wouldn't have to tell you to keep your head down anymore! Geez!

I'll tell you she didn't help with my concentration issues at all! Luckily I didn't really see her when I was laying on the bench doing the DB presses but sitting up getting ready with the weights in my hands I couldn't miss her in the mirror! I almost forgot about what I saw when I was on the treadmill! A guy grabbed the chin up bar and flipped himself so his feet were straight up in the air so he was hanging upside down by his hands only. He then started a 2" to 3" humping motion into the chin up bar. I think I'm going to use a different one now...

Originally Posted by The_Warhammer

Good to see you back safe and sound!!! Was wondering what was going on with you.
Great start to a Stateside journal.

Hopefully, you won't have to rotate back anytime soon. I hear you about that air quality. Even my earwax was black. Scared the beejezus out of me the first time I saw that.

Look forward to seeing your updates!

Laters man, thanks for your service!

I should be good for a few years at least. Thanks for stopping in! I'm hoping the updates will be worth it.

Originally Posted by Seawren

LOL! That's quite a visual. Listen Unimoose, you made it through two years of Afghanistan, PLEASE don't get speared by the first workout woman you run into!!!!!!

LOL! That was my thought too! I'm looking in the mirror at her trying to make any sense of what I'm seeing. I made sure to give her a wide berth.

Originally Posted by rpaul11

Hi,

I followed a little of your old journal, but it's so hard joining in one that is so long and trying to get up to speed. Anyway.....a new journal for you. I'll be following along as your goals kinda mirror what my goals will be once I get cleared to lift again.

I'm glad you stopped in. I've been lurking in your journal for a while too! You've done great work without being able to lift and shed a great deal of weight! Congrats, I'm sure once you're cleared you'll be able to really build on what you've done already. Stop in any time, I like to keep my journal light and have some fun with it.

Originally Posted by Fiend_73

Welcome back brother Joe, good to see you're back @ home. Safe and sound too.
I like the new plan, and Will's suggestion to get the squats back to 225.

I said in your old journal I would introduce you to something different when your routine changed, now's the time...

The Plate Rule

Years ago I read an article by IFBB pro Dave Fisher on how to over load the muscle. I did it, its very effective, but you must be very mindful of your limits.

Dave's idea was this;
On some exercises you can add as much as a 45 lb plate on top of your regular weight used, such as leg presses, shrugs, bb curls, tricep pd's, many machines, squats, even bench pressing with a spotter. Your form and reps will suffer, but the idea is to overload the muscle with weight it is not used to.
If you cannot do a full rep, cheat it up. If you cannot cheat it up, do 3/4 of a rep. If no 3/4, 1/2 a rep. If no 1/2, 1/4 of a rep. Its only too heavy if you cannot lift it.
Do this at the end of your exercise, this will reallymess things up.
When you go train again, you should notice marked improvements in your strength and ability to handle a weight you could not previously. When you can do full reps with the new weight, add another "plate".
I would not suggest doing this more then 4 weeks in a row, max.

Now before we crap bricks at the weight increase, let's modify this to represent our age and wisdom and do it safely.
First off, the plate doesn't need to be a 45 lb'er.
Say your doing shrugs, make it a 25/side.
BB curls, perhaps an extra 10-20 lbs/side.
Tri PD's can be 20-40.
Work with it.

If your doing squats with extra weight, make sure the pins are in the rack, just in case. Bench pressing will need a spotter or to be done on the Smith machine. Do not be afraid to fail, its not going to kill you, only make you stronger.
You're also going to need to be very warmed up for this so nothing is pulled, hence its done @ the end.
There are certain exercises I do NOT recommend this with, good mornings is on the top, bb rows, deads, and I don't think this is a great technique for overhead pressing either.
I know this may sound wacky, but its an option.

Excellent workouts, and good job dodging the chick with a stick.

Hey Bro! This sounds like a truly wicked way to get your muscles working for you. I'll probably have to move the squats over to the smith machine. The stops on the rack at the gym are about 5 to 6" below the bottom of my squat. Being tall isn't always a good thing.

[unimoose]

Today's plans were shot due to the weather. Diane posted a pic of her back yard so here's mine! What you can't see is the fact that freezing rain is still falling. Thankfully I never liked that pine tree anyway and it was destined for the wood chipper!



The issue is that school was canceled for my daughter and I can't very well leave her at home while I go to the gym. She's 11 and would be bored to tears sitting in the gym while I pound on my back for an hour or so. So today's back workout has been pushed to tomorrow. I'll have to figure out a way to work in my normal shoulders/triceps workout along with biceps and abs. I've been toying with moving abs to my chest day so that shouldn't present too much of a problem. The day off may be a good thing as it is, my leg DOMS are still very, very present!

[liftiron68]

lol... yeah, hence my desire to build my own gym in the basement.

HOWEVER... isn't it nicer to see THAT, then all the stuff you saw a month ago!!

[unimoose]

Originally Posted by liftiron68

lol... yeah, hence my desire to build my own gym in the basement.

HOWEVER... isn't it nicer to see THAT, then all the stuff you saw a month ago!!

That is very true, I have some pics of the remains of a suicide bomber that are definitely not being posted here. I'd love to send these guys a note afterward telling them they killed no one! As far as my own gym I am one more kid moving out away from having the space to do it. Then it's a matter of buttering up the wife, a lot!

Today I did Back and Bis. Like the past few workouts it wasn't great but I think I have the reasons for it nailed down.

V-Bar Row
1 set 8 reps x 100lbs
3 sets 4 reps x 140lbs

Wide Grip Pull Down
3 sets 6 reps x 110lbs

Hammer Grip Pull Down
3 sets 8 reps x 110lbs

Cable Row (narrow grip)
3 sets 8 reps x 115lbs

Cable Pull Down (just outside shoulder width grip)
2 sets 8 reps x 120lbs
1 set 6 reps x 140lbs

Rack Dead
1 set 6 reps x 95lbs
1 set 6 reps x 145lbs
1 set 6 repx x 195lbs

Cable Hammer Curl
1 set 6 reps x 50lbs
2 sets 4 reps x 55lbs

DB Row
1 set 5 reps x 50lbs
2 sets 3 reps x 55lbs

Constant Tension Alternating DB Curls
1 set 4 reps x 25lbs
1 set 4 reps x 20lbs

I finished this up with 20 minutes on the tread mill which at 4.1mph and a 1% incline kicked my butt far more than it should have. When I did my cool down I used the heart rate monitor (I usually avoid this because I think they are wrong half of the time) and saw that instead of being at 121bpm I was over 140bpm! Which reminded me that I have yet to check my standing heart rate.

The reason this is kind of important is sometimes when I have made the flight the jet lag has messed with my heart rate and my normal heart rate is accelerated for 2 weeks or so. Guess what! My current standing heart rate is 84bpm typically I am in the high 60's (68-69bpm) which means my heart rate is whacked out a bit right now. I'm sure this is leading in part to the loss of strength that I am feeling somehow. The other thing is I'm not sure the weights on the cable machine, particularly the one in Kabul, are completely accurate. If the stacks are in metric, which I'm sure they were, then the weights were probably marked just a tad off to translate them to English. In any case I'm going to keep grunting through this week, all one day of it, but take it easy and not push too far. My heartrate should be back to normal on Monday or Tuesday and I'll be able to kick it into high gear again. Now all I need is one of the really smart people who visits my journal to find some basis for my whole heart rate theory robbing me of strength this week.

[liftiron68]

Originally Posted by unimoose

Then it's a matter of buttering up the wife, a lot!

lol... I knew I had a win when my wife asked, "is there going to be stuff in there I can use too?" Home Gym FTW!!

Awesome workout, and yeah the heart rate will come back in line soon and you will feel better. Has happened to me a couple of times in my life, however I don't think I one of the "smart" guys visiting your journal... lol

Oh... in line with that, has your body and mind adjusted to the time difference... that will cause your heart rate to be out of whack too.

[rpaul11]

Originally Posted by unimoose

Now all I need is one of the really smart people who visits my journal to find some basis for my whole heart rate theory robbing me of strength this week.

I am definitely NOT the man for that job.

Maybe it's just your body reacting to the time change/jet lag/sleep thing that is stressing your system?

Just a guess of course.

[ironwill2008]

Hey, Joe. Got about the same view as you did, out my back window this AM., except for the tree.

If your BP's off, chances are other stuff is, too; hormone balances, sleep patterns, eating/digestion. Is this normal for you, during long-distance travel? If so, ease-up on your training for a few days.

No doubt you'll find discrepancies in weights on stack-loaded equipment. Just establish a new baseline at your new place, and forget the 'stan gyms. It's a new day.

[The_Warhammer]

Nice workout Joe! I'd just give yourself more time. Taveling like you did really messes up a person's body more than just getting used to the time zone. You'll be back up to speed in no time!

[unimoose]

Originally Posted by liftiron68

lol... I knew I had a win when my wife asked, "is there going to be stuff in there I can use too?" Home Gym FTW!!

Awesome workout, and yeah the heart rate will come back in line soon and you will feel better. Has happened to me a couple of times in my life, however I don't think I one of the "smart" guys visiting your journal... lol

Oh... in line with that, has your body and mind adjusted to the time difference... that will cause your heart rate to be out of whack too.

My sleep pattern has adjusted but the rest of me really hasn't yet. Of course I've always been able to adjust my sleep pretty easily so that wasn't a big surprise.

I'm still working on getting the wife to the gym with me and eating clean. She has some serious misgivings about weighing food that I have to work on though.

Originally Posted by rpaul11

I am definitely NOT the man for that job.

Maybe it's just your body reacting to the time change/jet lag/sleep thing that is stressing your system?

Just a guess of course.

I'm sure it is the time change and stuff. I'll keep an eye on it over the weekend and see if it starts to slow down. I've been able to avoid it on a few trips but this one didn't work out for me that way.

Originally Posted by ironwill2008

Hey, Joe. Got about the same view as you did, out my back window this AM., except for the tree.

If your BP's off, chances are other stuff is, too; hormone balances, sleep patterns, eating/digestion. Is this normal for you, during long-distance travel? If so, ease-up on your training for a few days.

It is. Normally as long as I get up a couple times during the 15 hour flight I can avoid it but that didn't work this time around. I haven't been tracking my eating like I should either so that's something I'll need to get dialed in again.

Originally Posted by ironwill2008

No doubt you'll find discrepancies in weights on stack-loaded equipment. Just establish a new baseline at your new place, and forget the 'stan gyms. It's a new day.

My only concern was the 50# change for the negative on the rows and the lower squat weight. Hopefully when I get to the gym this coming week that will be a thing of the past. I may move to the smith for squats on Monday just in case.

Originally Posted by The_Warhammer

Nice workout Joe! I'd just give yourself more time. Taveling like you did really messes up a person's body more than just getting used to the time zone. You'll be back up to speed in no time!

Thanks! Actually I was feeling better today as it was.

Shoulders/Triceps

Face Pulls
1 set 8 reps x 35lbs
3 sets 8 reps x 45lbs

Rear Delt Row
3 sets 6 reps x 45lbs

Overhead Press machine
3 sets 6 reps x 70lbs

Arnold Press
3 sets 8 reps x 30lbs

Lateral Raise (Palms facing back)
3 sets 8 reps x 15lbs

Cable Lateral Raise
3 sets 6 reps x 20lbs

Triceps Rope Ext.
3 sets 6 reps x 60lbs

Standing Overhead Triceps DB Ext.
3 sets 8 reps x 35lbs

DB Shrugs
3 sets 8 reps x 65lbs
3 sets 6 reps x 80lbs

Followed by 20 minutes on the treadmill. Not a bad workout. My tris were pretty smoked after the different extensions so I let them go with that. Plus I was also trying to gauge how long the workout would take so I could see if I could do these in the morning before work to avoid the crowds. It looks like that won't be the case. The workout alone took an hour and then 25 minutes total on the treadmill. There might be an issue if I'm going to bed around 8pm and waking up at 4 to go to the gym.

[rpaul11]

Originally Posted by unimoose

Standing Overhead Triceps DB Ext.
3 sets 8 reps x 35lbs

do you do these with 1 hand or with 2?

Hope you get the BP thing under control. I bet a few good nights sleep and it's resolved...If I had to guess.

[unimoose]

Originally Posted by rpaul11

do you do these with 1 hand or with 2?

Hope you get the BP thing under control. I bet a few good nights sleep and it's resolved...If I had to guess.

Two handed on these. I'm hoping to get them back up to the 70# range next week but right now I'll take what life gives me.

[ironwill2008]

Hi, Joe. Feel like you've got your feet on the ground yet?

Why the switch from barbell squats to the Smith? Anything other than just a change of pace?

[orca]

Nice shoudler and tri workout. 4 AM is way tooooo early for me.

Welcome back home.

[unimoose]

Originally Posted by ironwill2008

Hi, Joe. Feel like you've got your feet on the ground yet?

Getting there more and more each day Bill. I'm hoping to be back to 100% by Monday.

Originally Posted by ironwill2008

Why the switch from barbell squats to the Smith? Anything other than just a change of pace?

My squat form got ugly a couple times on Monday and I kept leaning too far forward getting the weight onto the balls of my feet more than anything. Whenever I've had an issue with form on a vertical lift I've always gone to the smith to get a feeling for it again. Plus I'd really like to get 2 big wheels on a side on Monday and I can't do that if I'm questioning my form in my head. Just the added security for a week I think and I should be good again.

Originally Posted by orca

Nice shoudler and tri workout. 4 AM is way tooooo early for me.

Welcome back home.

4am wasn't bad when I was in the 'stan and didn't have to lose time away from the family and stuff to make it work. As far as my schedule goes now it would be unreasonable to do it now.

Thanks, please drop in again!