Daddy, what did you do in '09?

[shuriwud]

Alrighty then, here goes my first attemp at this sort of thing. Finally got my head in the game back in late October. I'm played around with weights before, however, the key term as been played aournd with. Since I started back I've had a slightly different mind set. In the old days, I'd miss a work out and chances were that I'd miss another and another. This time around I don't worry about it as much. If I miss a work out, and I have, I find a way to either fit it back in, or just move on and keep going. Life is going to throw us a screwball and even a few monkey wrenches every now and then. I've finally got to the point that I'm not stressing it, and I'm DAMN sure not going to cave in.

I started out doing Rip's Starting Strengh. Outstanding work out. Really enjoyed. I love the strutcure of a simple 5X5. I also love the way he describes each lift. If for no other reason, I'm glad I did this program for the FORM aspects. What I found, however, is that I don't really have an aspirations at powerlifting among a few other issues.

What I'm starting now is a full body, 3 times a week program. The only difference in this and all the other full body programs is that this one incorporates a different exercise for each body part all 3 days. From what I understand, this program was originally designed for the guy with an "ahem" extended layoff. It was said to be a 4 week kickstart back into the game. It had you doing Barbell and Cables on Monday, Machines on Wednesday, and Dumbbells on Friday. My plan will utilize exercises from each on all three days, so that I can still focus on my Squat Day, Deadlift Day, and Bench Day.

I'm just going to be covering the workouts for the time being. I'm going to leave out the nutrition aspect for right now. The truth is, the narcisist within me can only tolerate so much criticism (constructive or otherwise) at a time. So I need to get him broken in.


With all that said, let's get to workout I had on Monday 2-2-09:

AM Workout

Cardio
30 min on StairMaster

Abs
Superset 1
Jacknife / 1/4 Sit up.....15/25
Superset 2
Jacknife / 1/4 Sit up.....10/20


PM Workout

Squat
1 x 10 x 100
1 x 6 x 130
1 x 3 x 160
1 x 1 x 185
3 x 6 x 200

HS Incline Press
3 x 8 x 60

Lat Pulldown
3 x 8 x 100

Stiff-Legged DB Deadlift
3 x 8 x 40

DB Lateral Raise
3 x 8 x 12.5

HS Preacher Curl
3 x 8 x 45

Close-Grip Bench Press
3 x 8 x 100

Smith Machine Calf Raise
3 x 8 x 90

My ab work is done in superset fashion w/10 sec break between sets. PM workout was just over an hour. I like that time frame. Just to see how it would, I performed superset with the incline press/lat pulldown and the CG Bench/Preacher Curl. I like the antagonist approach and will other opportunities to make it happen. The rep ranges will generally be in the 6 to 8 range. I also plan on performing a deload week (Thanks Bill for the info) every 4 weeks. In essence, 3 weeks are hitting it hard, 1 week of active rest utilizing half of the previous weeks weights (if they make a half for some of my lifts. LOL)

As for the format, I'm still playing around with how best to represent it.

[BuckSpin]

Mark 2/2 on a calendar. Keep doing what you are doing. On 2/2/10 see how far you've come. Great job & great Thread title....a most worthy inspiration.

[orca]

Welcome and good luck. I look forward to following along.

[shuriwud]

Originally Posted by BuckSpin

Mark 2/2 on a calendar. Keep doing what you are doing. On 2/2/10 see how far you've come. Great job & great Thread title....a most worthy inspiration.

Originally Posted by orca

Welcome and good luck. I look forward to following along.

Todd & Kevin, thanks for dropping by and the encouragement. Hope to see you around.

[shuriwud]

Todays Am sesson:

Cardio
30 min on the stairmaster.

Ab work

Jacknife / 1/4 Sit-up supersets
15 / 25
10 sec rest
10 / 20

Stomach Vacuums
3 of 10 sec each
I can only go 10 secs before I start loosing it. Gameplan is gonna be to add 5 secs a week to each rep until I get to 60 sec a hold.

[woodlake]

Great job on the journal, I'm subscribed and look forward to following along too.
Jim

[rpaul11]

ok....I'm in....have you decided if you want to bulk, cut or maintain at this point?

[shuriwud]

Originally Posted by woodlake

Great job on the journal, I'm subscribed and look forward to following along too.
Jim

Jim, thanks for the sub...Hope ya like the ride.

Originally Posted by rpaul11

ok....I'm in....have you decided if you want to bulk, cut or maintain at this point?

Brother, I am not gonna lie...right now, I just wanna get my ass into the gym and push some weights around on a consistent basis. Once I get that down, I'll let ya know. However, I do think getting FREAKY BIG is going to be a stretch. LOL

[shuriwud]

I forgot, I actually had a PM workout today as well. LOL.


Deadlifts
110 for 10
145 for 6
180 for 3
200 for 1
220 for 6

Leg Press
300 for 8
300 for 8
300 for 8

Pec Deck
70 for 8
70 for 8
70 for 8

Hammer Strength High Rows
40 for 8
40 for 8
40 for 8

Standing Overhead Press
95 for 8
95 for 7
95 for 6

Hammer Curls
20 for 8
22.5 for 8
25 for 8

Tricep Rope Pressdowns
40 for 8
42.5 for 8
45 for 8

DB Single Leg Calf Raises
45 for 8
45 for 8
45 for 8

Workout lasted just under 1 hour. Did supersets for Pec Deck/Rows and for curls/pushdowns. Had the following "The Matrix" experience during calf raises:

Me: Morpheus, my calves are hurting.
Morpheus: That's because you've never used them.
Me: /sigh

[orca]

Good job on the workout. Posting some good weight.

I know you said you were not going to post nutrition and that's OK just don't neglect it. It's very important part of seeing your numbers and body improve.

keep on keepin on!

[rpaul11]

Originally Posted by shuriwud

Brother, I am not gonna lie...right now, I just wanna get my ass into the gym and push some weights around on a consistent basis.

that sounds reasonable


for now

[NuclearArms]

Good luck on the journey. And, great thread title

[shuriwud]

Originally Posted by orca

Good job on the workout. Posting some good weight.

I know you said you were not going to post nutrition and that's OK just don't neglect it. It's very important part of seeing your numbers and body improve.

keep on keepin on!

Thanks, Kevin, that's the game plan.

Originally Posted by rpaul11

that sounds reasonable


for now

LOL. ATM, Rich, my attitude is that I want to wait and see what changes are going to happen with what I'm doing now. After 8 to 12 weeks of taking that into account, I'll decide where I want to move on too (i.e., bulking, cutting etc.)

Originally Posted by NuclearArms

Good luck on the journey. And, great thread title

Thanks for dropping by and best wishes back at ya.

[shuriwud]

Well, I didn't make it to the gym for my morning cardio session, so when I finally got there decided to get it all done. Here's how it played out.

Ab Superset:
Jacknife / 1/4 Sit Up
15 / 25
10 sec rest
10 / 20

Bench Press
75 for 10
100 for 6
120 for 3
135 for 1
150 for 6
150 for 6
150 for 6

Step Ups / Stiff Legged DL Supersets
30 for 8 / 95 for 8
30 for 8 / 95 for 8
30 for 8 / 95 for 8

1 Arm DB Row (no rest between sets)
45 for 8
45 for 8
45 for 8

Life Fitness Rear Delt Machine
50 for 8
50 for 8
50 for 8

Arm Superset
Barbell Curl / Hammer Strength Tricep Ext
50 for 8 / 30 for 8
50 for 8 / 30 for 8
50 for 8 / 30 for 8

Seated Calf Raises
45 for 8
45 for 8
45 for 8

Finished it all off with 30 min of cardio on the StairMaster.

Weightlifting session done in 55 min. Overall a good workout. The step ups were performed using a 14 inch step with a 30 lb Db in each hand. I've never done these before so I wanted to start out somewhat light. With the DB rows, I performed a set, rolled the DB under the bench to the other arm, rinse, repeat, no rest throughout. Curls were done using a standard oly bar with 2.5 on each side, no I did not use the squat rack for them.

[orca]

Good job on getting it done with the cardio at the to boot. ANd that you for not using the squat rack for curls....you'll be banned for that.

[Hibiscus09]

I just noticed this journal. I'm not very quick.

Great job on the workouts! LOL about your inner narcissist. I wish I had more of one residing in my psyche!

Happy Saturday!

[rpaul11]

Originally Posted by orca

ANd that you for not using the squat rack for curls....you'll be banned for that.

banned from the gym AND banned from BB.com


way to get it all done.

[BuckSpin]

Originally Posted by shuriwud

The step ups were performed using a 14 inch step with a 30 lb Db in each hand. I've never done these before so I wanted to start out somewhat light.

GREAT job here! Step Ups are VERY underrated. If done properly they are insane. Many Eastern European countries utilzed this in PLACE of squats for powerlifters with amazing results.

[rpaul11]

Originally Posted by BuckSpin

GREAT job here! Step Ups are VERY underrated. If done properly they are insane. Many Eastern European countries utilzed this in PLACE of squats for powerlifters with amazing results.

I agree that this is a great exercise. Try to focus on NOT pushing off with your floor foot/toes.

[BuckSpin]

Originally Posted by rpaul11

I agree that this is a great exercise. Try to focus on NOT pushing off with your floor foot/toes.

Exactly. You really need to focus on keeping that step down foot flat & as soon as it touches pulling it back up, not pushing/stepping back up. Very easy to cheat on these.

[shuriwud]

Originally Posted by orca

Good job on getting it done with the cardio at the to boot. ANd that you for not using the squat rack for curls....you'll be banned for that.

Thanks, Kevin.

Originally Posted by Hibiscus09

I just noticed this journal. I'm not very quick.

Great job on the workouts! LOL about your inner narcissist. I wish I had more of one residing in my psyche!

Happy Saturday!

Hi, Diane, welcome aboard and thanks for stopping by. My shrink, errr my therapist keeps telling me that I need to acknowledge said narcissist, and in the words of Val Kilmer as Doc Holiday, "My hypocrisy can only go so far."

Originally Posted by rpaul11

banned from the gym AND banned from BB.com


way to get it all done.

Thanks, Rich. And in all fairness, I couldn't have used the squat rack anyway. My gym has 1 squat rack and 1 half rack. The squat rack was being used by 3 guys doing shrugs, and the half rack was being used by a couple of guys doing behind the back wrist curls. As it was I had to steal the oly bar from the decline bench press. LOL However, instead of 2.5'rs, I plan on using a nickel on each side next week.

Originally Posted by BuckSpin

GREAT job here! Step Ups are VERY underrated. If done properly they are insane. Many Eastern European countries utilzed this in PLACE of squats for powerlifters with amazing results.

Todd, this is why I started with some lighter weights, so that I could ensure proper form (my narcissism coming into play).

Originally Posted by rpaul11

I agree that this is a great exercise. Try to focus on NOT pushing off with your floor foot/toes.

Originally Posted by BuckSpin

Exactly. You really need to focus on keeping that step down foot flat & as soon as it touches pulling it back up, not pushing/stepping back up. Very easy to cheat on these.

And since we talking about proper form, I've been starting from the floor and alternating each leg. Should I be starting from the step and working one leg for a complete set, then moving to the other? Todd, Rich, Bueller....anyone?

And who the hell made up the rule that you can only have 8 images/smiley faces in one post? I had to go back and edit the smileys (yes I'm sure it's a bandwidth issue, but I feel better now that I've bitched about it.)

[Hibiscus09]

I love that movie!!

[BuckSpin]

Originally Posted by shuriwud

And since we talking about proper form, I've been starting from the floor and alternating each leg. Should I be starting from the step and working one leg for a complete set, then moving to the other? Todd, Rich, Bueller....anyone?

Frye?...Frye?

Either/or on the step ups. I always did them with one leg, then the other. Problem is that you will have serious SLS (Second Leg Syndrome) doing the other leg, but just make a note in your journal which leg you started with & start with the opposite next time.

[woodlake]

Great job Gary, that was one hell of a session. Have a great weekend.

[rpaul11]

Originally Posted by BuckSpin

Frye?...Frye?

Either/or on the step ups. I always did them with one leg, then the other. Problem is that you will have serious SLS (Second Leg Syndrome) doing the other leg, but just make a note in your journal which leg you started with & start with the opposite next time.

this is how I do them also...but I don't think it matters. I figgure one leg at a time your leg does not get any rest. Alternating you get a short rest while you do the other leg. 6 of one half dozen of the other kinda thing. Work hard...thats all that matters.

[shuriwud]

Originally Posted by Hibiscus09

I love that movie!!

My 2 favorite parts: Val using the hipocrisy line and him spinning his collapsible whiskey cup around.

Originally Posted by BuckSpin

Frye?...Frye?

Either/or on the step ups. I always did them with one leg, then the other. Problem is that you will have serious SLS (Second Leg Syndrome) doing the other leg, but just make a note in your journal which leg you started with & start with the opposite next time.

Okies. Back to boot camp...left, right, left, right.

Originally Posted by woodlake

Great job Gary, that was one hell of a session. Have a great weekend.

Thanks, Jim. I appreciate it. Job for the weekend, rest and get ready to hit it up on Monday.

Originally Posted by rpaul11

this is how I do them also...but I don't think it matters. I figgure one leg at a time your leg does not get any rest. Alternating you get a short rest while you do the other leg. 6 of one half dozen of the other kinda thing. Work hard...thats all that matters.

Copy that, Rich. Looks like I'm just gonna play around with both variants to see which works best for me, then hit them hard. I do know that after looking at the weights for each day, I'm going to move the step ups to Wednesday and then my leg press's to Friday. Thanks again Todd and Rich for helping me out with these.

[rpaul11]

Originally Posted by shuriwud

Copy that, Rich. Looks like I'm just gonna play around with both variants to see which works best for me, then hit them hard. I do know that after looking at the weights for each day, I'm going to move the step ups to Wednesday and then my leg press's to Friday. Thanks again Todd and Rich for helping me out with these.

that's the name of the game. Play around with different variations, rep ranges, weight ranges, days etc until you find out what works best for you.

[shuriwud]

Morning Cardio/Ab Session

Cardio (StairMaster)
30 min

Abs Superset

Jacknife / 1/4 Sit-up
15 / 25
10 sec rest
10 / 20

Stomach Vacuums (these things kill me)
15 sec hold
10 sec rest
15 sec hold
10 sec rest
15 sec hold

[rpaul11]

Originally Posted by shuriwud

Morning Cardio/Ab Session

Cardio (StairMaster)
30 min

Abs Superset

Jacknife / 1/4 Sit-up
15 / 25
10 sec rest
10 / 20

Stomach Vacuums (these things kill me)
15 sec hold
10 sec rest
15 sec hold
10 sec rest
15 sec hold

have you ever tried the stomach vacuums before? I am skeptical of their benefits

[shuriwud]

Originally Posted by rpaul11

have you ever tried the stomach vacuums before? I am skeptical of their benefits

Rich, no I've never done them before, but I want to give them a try and see what they do. I caught wind of these from here. After doing them for a week they are somewhat similar to what my old vocal instructor had me do when focusing on the diaphram. I can definately feel something. LOL. I'll let ya know what I think of them after I've put them through the paces for a bit longer.