Woodlake 09

[woodlake]

being the New Year I thought I would basically post what I put in my training note book here in case anyone had any questions or could suggest anything that could help.

Drum roll please. I always wanted to say that. lol

AM
squats 3 sets of 10 reps with 225
flat BB bench 5x205, 5x225, 5x215, 6x206, 8x185
bent over row 135x8, 185x8x3
close grip pulldowns 130x6, 140x6,150x8

Then a 1 mile run on the treadmill in 13:30


PM

hammer curls 55x8x3 superset with seated triceps presses 60x8x3
seated DB curls 35x8x3 superset with triceps pushdowns 90x8,90x7,90x8(not sure what happened in that middle set, lol)

1 mile walk/jog in 16 mins

Well thats it my first journal post, thanks to anyone who took the time to read it.

[Hibiscus09]

I read it!

Nice job! Do you always work out morning and evening?

Happy Saturday!

[woodlake]

It really depends on how I feel and how much time I have at that moment. I would rather split it up instead of giving it a half assed effort. Plus this is a diff plan than I had been doing for the last 22 weeks or so and I'm trying to add more cardio. Thanks again for the interest.

[woodlake]

Not a lot to add today but did run 3 mile on the treadmill in 36:48. Was pretty good because the last couple times I ran I got a wicked cramp in my side at about the 7:00 min mark. Today no problems with it. A friend said it could be drinking to much fluid right before I start, or actually being a little dehydrated, so I watched my fluid intake before starting today.

Have a great day.

[woodlake]

Felt pretty good this morning got my son ready to head back to school which bummed me out but otherwise no problems. Anyway on to what happened in the gym.

Squat- 3 sets of 225x12

flat BB bench- 210x5, 230x5, 215x5, 205x6, 185x7

Bent over rows- 135x8, 3sets of 190x8

Close grip pull downs- 140x6, 150x6, 160x6

4 sets of 25 sit-ups
2 sets of 8 hypers

1.5 mile run on the treadmill in 18:43

Feel pretty good other than my shoulder but that always hurts,but I guess thats why God made ice.

[woodlake]

Just cardio today, so far this morning I did 3 miles on the treadmill in 36:26 and am going to try and get in a bike ride or 2 mile walk tonight. I'm really enjoying my new found lung capacity. lol

[Hibiscus09]

Originally Posted by woodlake

Felt pretty good this morning got my son ready to head back to school which bummed me out but otherwise no problems. Anyway on to what happened in the gym.

Squat- 3 sets of 225x12

flat BB bench- 210x5, 230x5, 215x5, 205x6, 185x7

Bent over rows- 135x8, 3sets of 190x8

Close grip pull downs- 140x6, 150x6, 160x6

4 sets of 25 sit-ups
2 sets of 8 hypers

1.5 mile run on the treadmill in 18:43

Feel pretty good other than my shoulder but that always hurts,but I guess thats why God made ice.

I sent my son back to college yesterday and it's bummed me out also. I'm trying to pull myself out of the funk.

Nice job on the workout! Sorry about your shoulder. If I take glucosamine/MSM/chondroitin regularly -- mine feels better.

Originally Posted by woodlake

Just cardio today, so far this morning I did 3 miles on the treadmill in 36:26 and am going to try and get in a bike ride or 2 mile walk tonight. I'm really enjoying my new found lung capacity. lol

Awesome! I'm always happier and feel better when I'm cardiovascularly fit.

Have a great day!

[orca]

Welcome Woodlake.

Originally Posted by woodlake

Felt pretty good this morning got my son ready to head back to school which bummed me out but otherwise no problems. Anyway on to what happened in the gym.

Squat- 3 sets of 225x12

flat BB bench- 210x5, 230x5, 215x5, 205x6, 185x7

Bent over rows- 135x8, 3sets of 190x8

Close grip pull downs- 140x6, 150x6, 160x6

4 sets of 25 sit-ups
2 sets of 8 hypers

1.5 mile run on the treadmill in 18:43

Feel pretty good other than my shoulder but that always hurts,but I guess thats why God made ice.

Nice workouts. Hit the back and chest pretty hard. What are your current goals?

[stayfit2008]

way to push yourself on the chest! checkin up on my MC group!!

[woodlake]

Originally Posted by Hibiscus09

I sent my son back to college yesterday and it's bummed me out also. I'm trying to pull myself out of the funk.

Nice job on the workout! Sorry about your shoulder. If I take glucosamine/MSM/chondroitin regularly -- mine feels better.



Awesome! I'm always happier and feel better when I'm cardiovascularly fit.

Have a great day!

I've been taking a joint supp from Universal nutrition for about a month now and it seems to do the trick, that and plenty of ice.

Have a good one and enjoy your snow.

[woodlake]

Originally Posted by orca

Welcome Woodlake.




Nice workouts. Hit the back and chest pretty hard. What are your current goals?

I lost about 50lbs last year and then stated a 5x5 program in aug. to gain some strength back. After doing it for 20 weeks I had gained strength and some weight back and decided to take a break from that program and focus more on cardio while still doing the main compound lifts. I would like to drop some fat before starting up trying for strength again.

Thanks for the interest have a great day

[woodlake]

Was running around helping a buddy with some stuff most of the day and ended up at the beach for about an hour. The wind was really kicking and I got a nice wind burn by the time I got home. Was really run down and not looking forward to working out but once i got half way in I felt great.

Squats- 225x12 x 3sets

Incline BB bench- 150x5,185x5,175x5,165x8

Rack DL- 255x5, 315x5,365x5, 225x12

Overhead press- 115x5,135x5, 125x5, 100x10.

3 sets of 25 sit ups

1 mile jog on treadmill 14:03

Thanks again to any who read this.

[Gator]

ahhh the compound lifts...the mainstay of growth..
congrats woody on the persistence !!
keep at it and good luck !

Gator

[BuckSpin]

Originally Posted by woodlake

Was running around helping a buddy with some stuff most of the day and ended up at the beach for about an hour. The wind was really kicking and I got a nice wind burn by the time I got home. Was really run down and not looking forward to working out but once i got half way in I felt great.

Squats- 225x12 x 3sets
Incline BB bench- 150x5,185x5,175x5,165x8
Rack DL- 255x5, 315x5,365x5, 225x12
Overhead press- 115x5,135x5, 125x5, 100x10.
3 sets of 25 sit ups
1 mile jog on treadmill 14:03

Big numbers dude. Way 2 go.

[woodlake]

Originally Posted by Gator

ahhh the compound lifts...the mainstay of growth..
congrats woody on the persistence !!
keep at it and good luck !

Gator

Thanks ,I know I should add in some more isolation work but I really enjoy the compounds.

Originally Posted by BuckSpin

Big numbers dude. Way 2 go.

Thanks Buck I'm just trying to do my part for the Pack ! lol

[shuriwud]

Nothing wrong with the compounds. Ain't funny how ya start out not wanting to do anything, make yourself start it up, then BAM...FEEL LIKE DA MAN. Nice job.

[woodlake]

Originally Posted by shuriwud

Nothing wrong with the compounds. Ain't funny how ya start out not wanting to do anything, make yourself start it up, then BAM...FEEL LIKE DA MAN. Nice job.

I know what you mean the last 10 months have flown by and I can honestly say I feel better than I have in years. Thanks for the encouragement!!

[Zingaritano]

Great journal so far!

Originally Posted by woodlake

the last couple times I ran I got a wicked cramp in my side at about the 7:00 min mark.

You may want to increase your potassium (bananas are a good source) to help with the cramping.

Originally Posted by woodlake

I lost about 50lbs last year and then stated a 5x5 program in aug. to gain some strength back.

Congratulations!

Originally Posted by BuckSpin

Big numbers dude. Way 2 go.

x2; especially on chest - with a bad shoulder no less!

Originally Posted by woodlake

I know what you mean the last 10 months have flown by

I read somewhere that if you do something for 6 months it becomes a habit. Keep up the great work!

[woodlake]

Originally Posted by Zingaritano

Great journal so far!



You may want to increase your potassium (bananas are a good source) to help with the cramping.



Congratulations!



x2; especially on chest - with a bad shoulder no less!



I read somewhere that if you do something for 6 months it becomes a habit. Keep up the great work!

Thanks for the tip regarding potassium and your other comments its very nice of you to take the time to offer your encouragement.

[orca]

Originally Posted by woodlake

I lost about 50lbs last year and then stated a 5x5 program in aug. to gain some strength back. After doing it for 20 weeks I had gained strength and some weight back and decided to take a break from that program and focus more on cardio while still doing the main compound lifts. I would like to drop some fat before starting up trying for strength again.

Thanks for the interest have a great day

congrats on the 50 lb fat loss...that's huge!

Originally Posted by woodlake

Was running around helping a buddy with some stuff most of the day and ended up at the beach for about an hour. The wind was really kicking and I got a nice wind burn by the time I got home. Was really run down and not looking forward to working out but once i got half way in I felt great.

Squats- 225x12 x 3sets

Incline BB bench- 150x5,185x5,175x5,165x8

Rack DL- 255x5, 315x5,365x5, 225x12

Overhead press- 115x5,135x5, 125x5, 100x10.

3 sets of 25 sit ups

1 mile jog on treadmill 14:03

Thanks again to any who read this.

Strong workout! Nice job!

[woodlake]

Originally Posted by orca

congrats on the 50 lb fat loss...that's huge!



Strong workout! Nice job!

Thanks, I'm trying for a little more each week.

[woodlake]

Not much as far as training today just some cardio. I did 60 min. jog/walk on the treadmill and went 3.77 miles. I hate to say it but I'm really starting to get into doing cardio even if it is just a brisk walk at times. lol

Hope every had a great day!

[dbx]

Originally Posted by woodlake

flat BB bench 5x205, 5x225, 5x215, 6x206, 8x185

Then a 1 mile run on the treadmill in 13:30

Welcome to journaling, Woodlake. Your lifts look great. If I might make a suggestion; First, I'm sure you're warming up before starting in on BP at 205#? But what catches my eye most are the sets after 5x215. For all practical purposes, they are a waste of time and energy. If 5x225 cut into you pretty good, then maybe try to do multiple sets of 215 in the 5-6 rep range. Basically what I'm saying is this; after you've challenged your muscle (tearing fiber) with 225, you're not doing any muscle building in the ensuing sets with lesser weight. Save that energy for the next exercise in your line-up.

Originally Posted by woodlake

Not a lot to add today but did run 3 mile on the treadmill in 36:48.

OK, this ^ is not running, LOFL . Over 13min pace is fast walking! But yeah, you're damn sure doing it, and that is great! But seriously, if you want to give your joints (I saw you mention joint pain somewhere here) a break? Push your lungs harder running. Seriously. When you can open your stride (and 13min is practically jogging in place) a little bit, you'll be easing up stress on your leg joints! It'll also help you build up V02 levels (lung capacity). You will absolutely be amazed at how fast you can increase your running speed and endurance in such a short time frame.

Originally Posted by woodlake

Was really run down and not looking forward to working out but once i got half way in I felt great.

The spell is setting in!

Originally Posted by bodyhard

Incline BB bench- 150x5,185x5,175x5,165x8
Rack DL- 255x5, 315x5,365x5, 225x12
Overhead press- 115x5,135x5, 125x5, 100x10.

Again, drop the drop sets and make more of the working sets. And on Rack deads...same thing....no value...and even danger of over fatiguing back.

Nice overhead press numbers!

Originally Posted by woodlake

I hate to say it but I'm really starting to get into doing cardio even if it is just a brisk walk at times. lol

Oh, you have indeed come over to the dark side . We have a "runners" thread in the Misc section if you ever want to ask "running stuff".

[woodlake]

Originally Posted by dbx

Welcome to journaling, Woodlake. Your lifts look great. If I might make a suggestion; First, I'm sure you're warming up before starting in on BP at 205#? But what catches my eye most are the sets after 5x215. For all practical purposes, they are a waste of time and energy. If 5x225 cut into you pretty good, then maybe try to do multiple sets of 215 in the 5-6 rep range. Basically what I'm saying is this; after you've challenged your muscle (tearing fiber) with 225, you're not doing any muscle building in the ensuing sets with lesser weight. Save that energy for the next exercise in your line-up.



OK, this ^ is not running, LOFL . Over 13min pace is fast walking! But yeah, you're damn sure doing it, and that is great! But seriously, if you want to give your joints (I saw you mention joint pain somewhere here) a break? Push your lungs harder running. Seriously. When you can open your stride (and 13min is practically jogging in place) a little bit, you'll be easing up stress on your leg joints! It'll also help you build up V02 levels (lung capacity). You will absolutely be amazed at how fast you can increase your running speed and endurance in such a short time frame.



The spell is setting in!



Again, drop the drop sets and make more of the working sets. And on Rack deads...same thing....no value...and even danger of over fatiguing back.

Nice overhead press numbers!



Oh, you have indeed come over to the dark side . We have a "runners" thread in the Misc section if you ever want to ask "running stuff".

Thanks for the comments and suggestions I really appreciate them. As far as the cardio goes I know not the best times but its a lot better than I could do a year ago. BTW on that 3 mile jog I think it works out to 12:16 per mile pace.Again not blazing but it will get better. Thanks again!

[svrocket]

impressive weights, esp in deadlifts.

[woodlake]

Originally Posted by svrocket

impressive weights, esp in deadlifts.

Thanks very much but they were Rack deads so not quite as tough, but again thank you.

[woodlake]

Had some unexpected stuff come up again today so I split up my workout like I did last week.

AM

Squat- 225x12x 3 sets

BB bench- 210x5, 230x3, 215x5, 205x7, 185x8

Bent over row- 135x8, 195x8x 3 sets

Close grip pulldowns- 140x8, 150x8,160x6

1 mile on the treadmill in 11:23

PM

Hammer curls- 60x6x 3 sets superset with seated tricep presses 70x8x 3 sets

seated DB curls- 40x6x 3 sets superset with triceps pushdowns 90x8x 3 sets

2 sets of dips 8 reps

1 mile on the treadmill in 11:07

All in all felt pretty good except my shoulder is bothering me a little more than normal today but not too bad.

Hope everyone has a great weekend

[woodlake]

Just did some cardio this weekend

Sat. 1/24/09

30 min on the bike at my target HR for fat loss.

Sun 1/25/09

Ran/walk/jog( that cover it DBX? BTW how are the math classes? JK lol)
4 miles in 47:15

Hope everyone is having a great weekend.

[woodlake]

1/26/09

Decided to go back to a 5x5 a week sooner than I planned so I input the numbers I was doing before the holiday and am back at it.

Squat- 144x5, 180x5, 215x5, 251x5, 287x5

BB bench- 104x5, 130x5, 156x5, 182x5, 209x5

BB rows- 102x5, 127x5, 153x5, 178x5, 204


close grip pull downs 140x8, 150x8, 160x8

2 sets or hypers 12 reps each

4 sets of 25 reps situps

1 mile on the treadmill in 10:36

All in all felt pretty good nothing great but ok. It was nice having some heavier weight(well heavy for me) on my back again. Hopefully I'll be back to my old maxs by week 4.

[BuckSpin]

You are moving some weight man, and at a good pace.