Re-Start

[litljay]

D1 on a Saturday afternoon. Love it as the gym was empty, however, that also means I'm on my own with Pressing. The mind held me back today, but still felt like work was done.

BB BP:
235 x 10x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2=50
*At the beginning I was pissed at myself for stopping at 2 reps. At the end, I was begging to get 2 reps.

Incline BP:
185 x 10x4x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2=50
*At about rep 30, everything goes numb.

V-Bar pressdown:
80 x 12x10x8x6x5x5x4x4=53
*will bump weight next workout

Lateral Raises:
35's x 10x8x6x5x5x4x4x3x3x3=51

*stopped there. Had to get to the pharmacy before it closed.

I've started counting the days until we leave for Cancun. I've never been there and am excited.

[AD1984]

You can try doing the BB incline towards the end, or even as your 3rd exercise, instead of right after the BB press. It'll allow the muscles to recover.

That picture is so cute lol

[litljay]

You can try doing the BB incline towards the end, or even as your 3rd exercise, instead of right after the BB press. It'll allow the muscles to recover.

That picture is so cute lol

Thanks AD.

[litljay]

New gym opened up and I checked it out last night. It's always nice when everything is new. However, they purchased those plastic coated plates and they're slick as hell. Hopefully they'll wear in with time.

So, now I have 1 power cage and 2 squat racks to play with. All the machines are new and different, so also have to get used to those.

BB Back Squats:

225 x 7x3x3x3x3x3x3x3x3x3x3x3=40
*I extended the rest just a hair (about 10-15 seconds) and it helped tremendously in catching my breath.

RDL:
185 x 10x8x6x5x4x4=37
*my right elbow tendons have been bothering me ever since that day I left the straps in the truck. It really started barking at me, so I bailed.

Leg Extension:
120 x 10x8x4x4x4x5x4x4x4x4=51

Standing Calf Raise machine:
250 x 15x15x13x12x10x10x10x10x10=105
*weird machine, but worked well

That's it. It was late and I was hungry.

[litljay]

In the new gym again. It's really weird how quiet it still is. Don't get me wrong, there's probably 60-70 people there, but the place is huge and you don't notice it at all.

So, ran D1 last night. Changed a couple of things simply for the sake of change and "lets see" attitude.

BB BP:
235 x 10x3x3x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2=52

Incline DB Press:
80's x 12x5x3x3x3x3x3x3x3x3x3x3x3=50
*Everybody was right...dragging them back to the bench and hoisting them into position is a major PITA and takes a lot out of you. I went quite a bit lighter than my 10RM and glad I did.

V-Bar pressdown:
80 x 10x9x7x4x4x4x4x4x4=50
*Looking at the numbers it appears that I lost some strength here. However, new gym means new equipment and we all know that 1 cable doesn't = another cable.

Seated lateral raises:
35's x 10x8x4x4x4x4x3x3x3x3x3x3x3=51
*These don't let me cheat and like this version better.

DB Tricep Extension
40 x 8x6x4x4x3x3x3x3x3x3x3x3x2x2=50

That's it. Next D1 I will go back to BB incline press.

[litljay]

I've got a couple of days to catch up on. I'm not sure why, but the will to hit the gym is at an all time high. Even when I think, I'll just go and do XXX. I just cant' seem to stay home.

So, D2 on Saturday.

Pull Ups:
BW x 8x4x3x3x3x2x2x2x2x3x2x2x2x2x2x2x2x2x2x3=50
*I was talking with one of my business partners through about 1/2 of these sets.

Chin Ups:
BW x 6x3x3x3x2x2x2x2x2x2x2=29
*Weak sauce.

Seated Cable Rows:
100 x 10x8x7x5x5x6xx5x5x5=56
*New machines and I guessed on the light side

Rear Delt Flys:
30 x 10x6x6x5x5x5x4x5x5x=51

DB Curls (alternating)
35's x 10x5x4x4x3x3x4x3x3x3x3x3x3=51
*right bicep was talking to me.

that's it. Left for my in laws place right afterwards.

[litljay]

So today, after getting home from my in-laws and have a bit of a hangover and needing to hit the gym, but lazy as ****. Honestly, I felt like sh!t. So, when I went in, I thought, "just do a regular leg run". So, in other words I was thinking that I would throw the rest/pause protocol out the window today.
I started out thinking that I wanted to run front squats and see where the weight would take me. I was surprised and disappointed where it did take me. I'm weak

Front Squats:
Bar x 10
95 x 5
135 x 5
155 x 5
185 x 5
185 x 5
185 x 5
*The 3 sets @ 185 were difficult for me. I wanted to work on form with some heavier weights.


Back to the rest/pause protocol.

Hack Squat machine (plate weight only as I have no idea of real weight):
90 x 10
180 x 10x4x4x4x3x4x3x3x3x3x3x3x3=50
*I felt a lot more comfortable here, but want to continue working on Front Squats.

Calf Raises:
270 x 15x15x12x10x10x10x10x10x10=102
*Calves were still sore from the last run and this was difficult.

Honestly, I was ready to go home at this point. So, I sat down and watched the stream of new people getting the tour. Then, jumped on the leg extension machine.

Leg Extensions:
190 x 10x7x5x3x3x3x4x3x3x3x3x3=50

*Ok, dehydration was kicking my ass...

[AD1984]

Even on a bad day, you still went in and got it done. That's all that matters. FS are the devil!

[litljay]

Even on a bad day, you still went in and got it done. That's all that matters. FS are the devil!

They wouldn't be so bad if my flexibility wasn't so horrible. Maybe after I get back from our trip I'll invest in some good squat shoes instead of relying on my runners. I wish my FS was as good as yours.

[litljay]

New Year's Eve D1:

BB BP:
235 x 10x2x2x4x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2=52

Incline BBBP:
185 x 10x3x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2=43


V-Bar Pushdown:
120 x12
135 x 12
150x10x7x6x5x5x5x5x5x5=53
*Different cable station and the weights were much different. Good for an ego boost.

Seated Lateral raises:
35 x10x8x5x4x4x4x3x4x3x3x3=51

That's it.

Took Jan. 1 off and went and played some golf.

[AD1984]

They wouldn't be so bad if my flexibility wasn't so horrible. Maybe after I get back from our trip I'll invest in some good squat shoes instead of relying on my runners. I wish my FS was as good as yours.

You can try the wall hamstring stretches Kelei recommended to improve flexibility. My flexibility is okay, but I still get some buttwinking during squats. Or some small plates under your heels for better depth. My FS, heh..I hope it'll bounce back once I can squat again.

My gym was dead on the 31st...and crowded as hell today lol. So it begins.

[litljay]

You can try the wall hamstring stretches Kelei recommended to improve flexibility. My flexibility is okay, but I still get some buttwinking during squats. Or some small plates under your heels for better depth. My FS, heh..I hope it'll bounce back once I can squat again.

My gym was dead on the 31st...and crowded as hell today lol. So it begins.

That's what I've been doing...plates under the heels. It helps significantly. I try to stretch also on a daily basis, but unfortunately, I'm not consistent enough to see any real results.

I'm sure you'll bounce back easily. The vids you posted looked great.

And, see below about the packed gym...geez, I've never seen so many people aimlessly wandering from machine to machine.

[litljay]

Last workout for a while unless I can get one or 2 sessions in at the Resort. They say they have a "Fitness Center" which usually means they have a treadmill and some pink dumbells.

Pull Ups:
BW x 8x3x3x3x2x2x2x2x2x2x2x2x3x2x2x2x2x2x2=-50

Seated Cable Rows:
115 x 10x8x6x5x5x5x5x5x5=54

DB Curls:
35's x 12x5x4x3x4x3x3x3x3x3x3x3x4=55

Rear Delt Fly's (using fly machine)
110 x 10x8x5x5x5x5x6x5x5=54

That's it. I'm ready for a break. I'm having some tendons starting to talk to me on a regular bases (elbow & shoulder).

[AD1984]

Enjoy your vacation! The time off will do your tendons some good, you'll come back in better shape for sure.

[litljay]

Enjoy your vacation! The time off will do your tendons some good, you'll come back in better shape for sure.

Thanks AD. Had a great time with lots of good food and drink. I'll update here with some pics when I get a chance. Love the new Avi, BTW.

[litljay]

So, first workout since getting back from vacation was Saturday. I lost quite a bit of stamina in the 10 days off. Everything burning out faster than usual. So, I cut the volume back.

D1:

BB BP:
235 x 10x2x2x2x2x2x2x2x2x2x2=30

Incline BB BP:
185x10x2x2x2x2x2x2x2x2x2x2=30

V - Bar pushdowns:
150 x12x10x10x8=40

Lateral raises:
35's x 10x8x5x4x4x4x3x3x3x3x3=50

Overhead French Press:
80 x 12x8x4x4x4x4x4x4x3x3=50

Done. Seemed to die pretty quickly.

[litljay]

Did D2 on Sunday. Again with limited volume.

Pull Ups:
BW x 8x3x3x2x2x2x2x2x2x2x2=30

Chin Ups:
BW x 7x3x3x2x2x2x2x2x2x2x2x2=31

Seated Close Grip Rows:
115x10x8x6x5x5=34

DB Curls:
35's x 12x5x4x3x3x4=31

Rear Delt Flys on the Pec Deck:
110 x 10x9x7x5x5=36

Right forearm tendon is still bothering me. Not enough to slow anything down, but I'm fairly surprised there wasn't any apparent healing.

[litljay]

I hurt today. Everything is sore, just like when I first started this program. Oh well, vacation was worth it.

Front Squats (regular straight sets):
5 x 135
5 x 185
5 x 185
5 x 185
5 x 185
5 x 185

Hack Squats
180 x 10 x 5x4x4x4x4x4x4x4=43
*I like this combination better as I feel I keep my back in a safer state. This still kicks my ass as I'm pre-exhausting with the Front Squats.

RDL:
185 x 10x6x6x6x6=34
*I'm completely toast at this point.

Calf Raises:
280 x 15x15x12x9x10=61
*can't seem to catch my breath at this point and called it a night.

[litljay]

BAck to D1. Had to take a day off as my oldest had some dental issues.

BB BP:
235x10x3x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2=51
*still feel a little weak

Incline BB BP:
185 x 10x2x2x2x2x2x2x2x2x2x2x2x2x1x2x2x2=41
*Tri's are exhausted

V-Bar press down:
165x12x9x6x5x5x4x4x4x3=52
*this was +15 lbs. I will increase weight again next workout

Seated Lateral Raises
37.5's x 10x6x5x4x3x4x3x3x3x3x3x3=50
* +2.5/hand. Still felt good.

1-arm overhead DB Tri extension:
40 x 10x6x4x4x3x3x3x3x3x2=44
*toast

Workout felt good. I'm thinking I'll start the next D1 with incline BP and see where that leads.

[litljay]

D2 last night. My right forearm tendon is still bothering the sh!t out of me. It's not bad enough to stop me from working out, but annoying as all hell.

Chin Ups:
BW x10x5x3x3x3x2x2x3x2x2x2x2x2x2x2x2x3=50
*These felt good once I started concentrating on pulling with my back.

Pull Ups:
BW x 5x3x3x2x2x2x2x2x2x2x2x2=29
*Completely toast

Chest supported T-Bar row machine:
90 x 10x5x4x4x3x3x3x3x3x3x3=44
*liked this one

DB Curls:
35's x 12x5x3x3x3x4x3x4x3x3x3x3x3=52

Rear Delt Flys (peck deck):
110 x 12x8x7x6x5x5x4x4=51
*Left shoulder barked at me with these for some reason.

That's it. Thinking I might play some golf this weekend.

[litljay]

Had a pretty busy weekend and finally got back in the gym. Feeling like complete sh@t and almost skipped this run. I kind of got a second wind when I got into the gym, but that quickly faded.

Front Squats:
5x135
5x185
5x185
5x185
5x185
3x185
*not the rest/pause run as usual. But, form is feeling better.

Hack Squat:
180 x 10x5x4x4x4x3-30
*Completely toast at this point already and seriously contemplating going home.

Calf Raises:
320 x 15x10x10x10x10x10x10=75
*+50 lbs. I was surprised that I was able to get these.

Leg Curls:
90 x 10x8x8x6=32

*That's it. I'm out and feeling sh@tty.

[litljay]

Not sure why, but I bumped the weight on a few things and boy did it make a difference. A measly +10lbs. on bench press was a struggle.

BB BP:
245 x 9x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2=51
*scared again to push more on the 2nd and 3rd set.

Incline BP:
185 x 9x3x3x2x2x2x2x2x2x2x2x2x2x2x2=37

Tricep V-Bar pushdown:
180 x 10x8x7x5x5x4x4x4x4x4=51

Lateral Raises:
37.5 x 10x6x5x4x3x3x3x3x3x3x3x3x3=52

*Feeling way better than the night before.

[litljay]

D2 last night. I made the mistake of hitting the gym during "happy hour" and paid dearly for it. Had to wait for a spot on every exercise...made the night miserable.

Chin Ups:
10x5x3x3x2x2x2x2x3x2x2x2x2x2x2x2x2x2=50

Rear Delt Fly's
32.5 x 10x8x6x6x5x4x4x4x4=51

Lat Pulldown:
145 x 10x5x4x3x3x3x3x2x2x2x2x2=41
*Tried these instead of actual pull ups. Think I like to do the actual pull ups even at a lower volume.

DB Curls:
40 x 10x4x3x3x3x2x2x2x3x2x2x2x2x2=42
*bumped weight by 5 lbs. per hand and it made a huge difference.

That's it. Some tween was just starting his workout on the T-bar row, and I'd had enough waiting around.

[litljay]

Back to regular timing and the crowd was much thinned out. Thank God!

Finally feeling confident enough to run the rest/pause with front squats. Form was improved and I can really feel the burn in the quads. Stayed light, but it still had me sucking wind by the end.

Front Squats:
135 x 10 x 6x4x4x4x4x4x4x4x4x4x4=48

RDL:
185 x 6x5x4
*was feeling a weird twinge in my sciatic. I'm not going to push this back too hard. I've had too many issues with it so I shut it down:

Standing Calf Raises:
320 x 15x12x10x10x10x9x10=76

Seated Calf Raises:
90 x 10x10x10x10x10=50
*first time throwing these in.

Lying leg curls:
90 x 10x10x6x6x6x4x4x4=50

Leg Extensions:
190 x 8x7x6x4x3x3=31
*Toasted and tired

All in all, I felt really good.

[AD1984]

Good stuff, man.

The resolutioners should be clearing out by now, I wonder what my gym will look like during the week. It's always empty during the weekends, and I really, really like that.

[litljay]

Good stuff, man.

The resolutioners should be clearing out by now, I wonder what my gym will look like during the week. It's always empty during the weekends, and I really, really like that.

Thanks AD. Yeah, my gym is getting a double whammy effect in that it's brand new (Opened December 26) and the new year. From 5:30pm to about 7:30pm it's almost unbearable. I usually go between 7:30pm and 8pm and it's cleared out pretty well by then.

[litljay]

Posting Saturday's D1. Hit the gym earlier in the day than I'm used to (about 10am) and my strength/stamina was non existent. Everything felt heavy and I needed to pull everything I had on each and every rep.

BB BP:
245 x 10x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2=50
*Barely got 10 on the first set.

DB Lateral raises:
37.5's x 10x6x5x4x4x3x3x3x3x3x3x3=50
*Tried sticking these between the 2 pressing exercises. Didn't go well.

Incline DB Press:
185 x 7x3x3x2x2x2x2x2x1x2x2=30
*Thought sticking the Lateral raises between would help. Didn't.

V-Bar pushdown:
180 x 10x9x6x5x5x4x4x4x4x4=51

Overhead Tricep Extensions (both arms simultaneously)
40's x 8x8x5
*These were killing my golfer's elbow so I packed it in.

[litljay]

skipped D2 as my right "golfer's elbow" is still killing me. I need to give it a little rest. So, moved on to D3.

Again felt good enough during warm ups to brave the Front Squat using the rest/pause. I bumped the weight a little and it proved challenging.

Front Squat:
155 x 10x4x4x4x4x4x4x4x4x4x4=50
*I've got a sore that's developed on my right delt from these.

Leg Extension:
190 x 10x6x5x4x3x4x3x3x3x3x3x3=50

Leg Curls:
90 x 10x10x5x5x5x5x5x5=50
*need to bump the weight with these

*At this point I'm pretty toast.

Calf Raises:
320 x 15x10x10x10x10=55

Heading for home...

[litljay]

Back to D1 last night and it was a freaking grind....

BB BP:
245 x 8x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2x2
*This is the first time that I felt the end was never going to get here. I needed more than 30 seconds on quite a few sets towards the end.

Lateral Raises:
37.5's x 10x6x5x4x4x3x4x3x3x3x3x3=51
*felt ok.

Incline BP:
185 x 9x3x2x2x2x2x2x2x2x2x1=30
*F@ck. got nothing in the tank.

V-Bar pushdowns:
180 x12x9x6x5x5x4x4x4x4=53
*And, go figure these felt good...

Dips:
BW x 15x10x7x6x5x5x5=53
*I haven't done dips in quite a while. I'll add weight next run. They felt good.

[litljay]

Braved a D2 last night. Didn't go horrible as my elbow went pretty numb after about set 3 of chins. It was pretty painful afterwards and I iced it when I got home. It's talking to me a little this morning also.

Chins:
BW x 8x5x3x3x2x2x2x3x3x2x2x2x3x2x2x2x3x3=52
*I was surprisingly stronger down the stretch than I've been in the past.

Lat Pulldowns:
145 x 10x5x4x3x3x3x3x3x3x3x3x3x3x3=52

Preacher Curls: (or spider curls with a BB)
50 x 10x6x4x4x3x3x3x3x3x3x3x3=48

Rear Delt Fly's
32.5's x 11x8x6x5x5x4x4x4x5x4=51

T-Bar Rows:
90 x 8x5x4x4x4
*couldn't seem to get these performed without pain...

That's it. Gonna take the day off from the gym today and hit legs on Saturday.