Charles and Bryony's journal - the eternal struggle for rockin' bods

[folkprophet]

We started a journal here...

http://forum.bodybuilding.com/showth...hp?t=122261661

...and had a resounding response with tons of support and interest...er...

Seemed kinda pointless to post a journal that no one follows or responds too. So, I'm restarting here in the over 35 section and hopefully will get a bit more love. (Hey, at least we didn't get any hate in the last journal.)

Anyhow, I have our workouts from this week written down and will try and post them at some point...but worse case, I'll start from today, etc....

The plan:

4 day split per week: 1. Chest/Tri, 2. Shoulder/Abs, 3. Back/Bi, 4. Legs.

1st month - volume increase. We're in the 3rd of 4 weeks. First week, we did 2 sets of 12-15 x 3 exercises. Second week...mostly posted in the other thread...3 sets of 6-12 x 3 exercises. Third week, (currently in) 3 sets of 6-12 x 4 exercises. 4th week, 4 sets of 6-12 x 4 exercises.


2nd month we'll work on increasing weight (intensity).

3rd month, full body workout.

Then we'll see. Essentially following the idea behind the Scivation Tri-phase workout - give or take.

Todays workout will be back and biceps.

[folkprophet]

Okay.

Here's our day:

Charles

BACK

Seated Cable Rows
7x195
7x180
9x165

Cable Pull Downs
8x150
7x150
8x135

Reverse Flies (Machine)
9x105
6x105
7x90

Straight Arm Cable Pull Downs
6x150 (elbows were a bit bent - slightly too heavy)
8x130
7x130

BICEPS

One armed cable Hammer Curls
7x80
7x70
7x60

BB Curls
7x55
9x50
8x50

DB Concentration Curls
6x25
6x20
8x15

Laying Cable Curls
10x90
9x80
12x70

Bryony

BACK

Seated Cable Rows
8x60
11x50
9x50

Cable Pull Downs
9x60
13x50
11x50

Reverse Flies (Machine)
6x45
10x37.5
9x37.5

Straight Arm Cable Pull Downs
13x60
9x70
8x70

BICEPS

DB Hammer Curls
8x15
9x12
11x10

BB Curls
6x30
7x25
7x20

DB Concentration Curls
6x15
8x12
11x10

Cable Curls
10x40
8x40
12x30

[hope2bme]

Just wanted to pop in and say *Hi* to you both
I love the fact that you are a husband & wife team journaling!
Welcome to the OVR35s

[folkprophet]

Just wanted to pop in and say *Hi* to you both
I love the fact that you are a husband & wife team journaling!
Welcome to the OVR35s

A response!!! Whoohooo. I feel so loved.

[DeTazMan]

welcome to the Journals

[folkprophet]

Resting on Thur. It's so nice too. Just sticking to diet. No physical exertion today.

Tomorrow comes legs. I quiver. I fear.

[hope2bme]

Resting on Thur. It's so nice too. Just sticking to diet. No physical exertion today.

Tomorrow comes legs. I quiver. I fear.

You two enjoy your rest day
Tonight is legs for me so by tomorrow I will be *quivering* just trying to walk! LOL

[hochspeyer]

Welcome to the jungle... er, journals, that is- "Cold November Rain" is playing on Pandora right now. Great to see hubby/frau team hitting it- best of luck to both of you!

[folkprophet]

Welcome to the jungle... er, journals, that is- "Cold November Rain" is playing on Pandora right now. Great to see hubby/frau team hitting it- best of luck to both of you!

Thanks for the support!

[folkprophet]

Okay...excuses (explanations) first:

Fri my wife went to the hospital for 4 hours. Ended up being a burst ovarian cyst - nothing dangerous, but hurt like the dickens. We didn't make the gym. Sat we had a ballroom competition all day (my wife coaches an elementary school team) ... etc., etc., etc....

So...today we did legs. Er...well...I've done legs. Bry will hit them later this afternoon. This is make up for last week and we'll do legs again on this Fri.

I also have to preamble by saying that it will be clear in my legs posting that my legs are the lagging part to my workout. This is one of my challenges for sure. Here's what I did:

Leg press
10x270
7x360
7x360

Leg lifts
6x195
6x180
8x165

Squats ** (smith machine ... wanted to use free weight...but unavailable)
6x90
6x90
6x90

** These were lower than I'd ever gone and I could have done heavier...but I was concerned more with 2 things this workout: 1. Doing them correctly (form) and 2. simply adding volume to previous workouts...which this did either way. Well, kind of a third thing too: Just doing them!

DB deadlifts
85x7 (=170)
85x7
85x7

Leg Curls
7x195
7x180
7x165

DB Lunges
6x25 (=50)
6x20
2x20

Seated calf raises
8x180
8x115
10x90

Seated calf raises (toes turned in)
15x45
15x45
17x45

DB calf raises (toes turned out)
55x15
55x10
55x11

I feel pretty good about this. Yes, it's a wuss workout in some ways. But...it was intense...I am shaking...and I will be very sore...and it added volume to the previous workout. This Fri will be even harder. Then I start the strength month of the program and I'll see what I can do with honest squats and deadlifts (won't be much in the relative scheme of things...but we'll see...)

[folkprophet]

Oh...I forgot to post our weekly weight and measurement...though both are meaningless because there's really no change.

In essence, I still weight just under 170 and the wife still weighs just under 130. My waist measures the same as when we began our "cut" diet. My wife's hips are slimmer...but nothing to write home about per se because she was a bit bloated when we started the cut and she dropped it off really quickly...

Relative to last week's measurement... I'm up in my waist (back to 32" from 31.5+") and the wife's up in the hips (back to 37" from 36.75"). In short, the cut isn't quite showing results yet...but the program (Scivation's Cut diet) says that you won't really see results for 3-6 weeks (bleh...6 weeks with no results! How depressing.) so I'm not too stressed.

Anyhow...that's the measurement/weight update as it is I guess.

[bryony]

I'd actually done calves on Friday before work (and the subsequent hospital visit). Here's what I did then (all are DB because I was at home):

DB calf raises (elevated)
8x35
7x35
9x32.5

DB calf raises (* kinda superset these with the elevated ones)
8x35
7x35
9x32.5

DB calf raises (elevated)
22x10
20x10
20x7.5

Then here's today's workout:

Leg Press
10x155
9x155
10x135

DB Squats
7x25
8x20
9x15

Leg Lifts (superset with the curls)
10x75
9x75
8x67.5

Leg Curls
12x50
8x50
11x40

DB Deadlifts (superset with lunges)
11x35
7x35
10x30

DB Lunges
5x15
8x10
7x8

Three hours later and my legs won't stop shaking. I feel really good about today, but I don't like going without my sweetie. Sometimes I feel like I push harder when I'm with Charles, but pushed really hard today just to prove to myself I could do just as well alone.

[orca]

Welcome to the o35 journals....good luck with your goals.

[folkprophet]

Welcome to the o35 journals....good luck with your goals.

Thank you!

[folkprophet]

Charles

CHEST

Incline bench press (laying hammerpress machine)
7x360
6x320
10x270
9x230

(Yowsa! I was shot after my first excercise.)

DB Flat Bench Press
6x80
5x70
10x60
10x50

DB Flies
9x35
7x35
7x30
6x30

Cable Flies (semi-super set with the single armed pushdowns)
9x50
8x50
8x50
7x50

TRIS

Single armed cable push downs
5x110
8x80
6x80
8x60

Reverse grip cable push downs
8x120
7x110
7x100
8x90

Single armed dumbell extension
5x25
8x20
7x20
9x10

Skull crushers superset with close grip presses
9 and 9 x45
7 and 6 x45
4 and 3 x45
3 and 3 x45 (ha ha...the last rep on this one was FAILURE!!! Took me at least 30-45 seconds of pushing to get it up. Hmmm...I suppose since I did actually get it up I didn't literally fail. )

[bryony]

Chest

Incline Bench Press (seated upright hammer plate machine)
7x20
10x15
7x15
9x12.5

DB Bench Press
10x20
7x20
11x15
10x15

DB Flat Flies
9x12
6x12
9x10
7x10

Cable Flies (with one armed push downs in between sets)
9x30
7x30
12x20
10x20

Triceps

1 arm push downs
7x30
13x20
12x20
9x20

Reverse grip push downs
10x50
8x50
6x50
14x40

DB Extension (2 arm)
6x25
5x20
9x15
7x15

Skull crushers (superset with close grip bench presses)
9/13 x20
7/10 x20
9x16/8x20
8x16/6x20

[folkprophet]

Cardio session this morning was one of the hardest in my life. I literally whimpered for the first few minutes until my legs warmed up a bit. Even then, the legs never really warmed up. Add to that a headache and a minor stomach discomfort tied in with just a wee bit too little sleep and I was hating it.

The solution...I bumped my speed up from what I normally do. (F-bomb to the soreness! Die belly fat, DIE!!!)

30 minutes of hell it was. Hell, I tell you.

We may take today off lifting instead of tomorrow. Still considering. Or maybe we'll just do abs today and save shoulders for tomorrow. (Or vice versa). Dunno. Gotta deal. Still. A good ab workout and then a nice, long hot tub soak. Uuuurrrrggggghhhhaaallluuhhhhrrrr *drool*

[folkprophet]

Well, I had a work meeting anyway...so it worked out well to just take the day off (except, of course the torturous cardio this morning.) So, tomorrow is Shoulders and Abs!

[folkprophet]

Charles

SHOULDERS

Shoulder Presses (plated machine)
8x110
12x90
10x90
7x90

DB Lateral Raises (superset with DB Front Raises)
10x20
6x20
7x15
8x12

DB Front Raises
9x20
5x20
5x15
5x12

DB Shoulder Presses
9x40
9x40
8x40
8x40

TRAPS

Shrugs (Plated machine)
4x540 (So shot by this point. Last week I did more at this weight.)
7x450
10x360
6x360

Front (a.k.a. like BB but using the plated machine) shrugs
8x270
8x270
6x270
6x250

Rear (behind the back) cable shrugs
8x200
8x200
7x200
8x180

ABS

Cable crunches
50x130
50x130
60x130

Bryony

SHOULDERS

Shoulder Presses (plated machine)
5x40
8x30
9x25
11x20

DB Lateral Raises (superset with DB Front Raises)
7x10
7x8
11x5
10x5

DB Front Raises
6x10
6x8
7x5
10x3

DB Shoulder Presses
8x15
7x15
11x12
10x12

TRAPS

Shrugs (Plated machine)
12x50
8x60
9x50
7x50

Front (a.k.a. BB but using the plated machine) shrugs
12x90
9x90
7x90
10x70

Rear (behind the back) cable shrugs
8x100
10x90
7x90
8x80

ABS

Cable crunches
50x50
50x50
60x50

I would desribe how I feel in detail about this workout, but the foul language needed to give it the emphasis required would offend all. My shoulders and abs are seriously offended -- as they @#$% #$%& &#@ #$%*@#$% should be!

Can you say overtrain? Yes. This week is overtraining. High volume! Last week of the volume increases...so......