BrackneyC gets back to the basics

[Bo_Flecks]

Only from journaling. Workouts are chugging right along. Just took a break from posting.

Came in to see numbers. Left disappoint.







It's not nice to disappoint your friends, bro. Jus' sayin'.

[latebloomingmom]

things are doing alright.
I may just survive this semester of running around campus with the young-ins!
wish I was thinner. wish I was younger. wish I was stronger.
currently working on the last one for now






hey...ya
this is kinda rude
knowing stuff and keeping secrets
from your friends...sheesh

[Brackneyc]

Wednesday 03/14/2012

Time in: 0910
Time out: 1010

Flat Bench:
1 x 135 x 12
1 x 180 x 12
1 x 185 x 7
1 x 195 x 4
1 x 225 x 2

Reverse grip BP
1 x 156 x 6
1 x 156 x 5
1 x 156 x 7

Side laterals
2 x 20 x 14
1 x 20 x 12

Front raises
3 x 20 x 12

Seated OHP
3 x 110 x 8
1 x 110 x 7

Skull crushers (Rip Style)
1 x 100 x 10
2 x 100 x 9

Dips
1 x BW + 15lbs x 9
1 x BW + 15lbs x 8
1 x BW + 15lbs x 7


Walk with my wife

Here was todays effort. Numbers are moving in the right direction, and that is good. Trying to take it slow enough to not get hurt, and fast enough to crush these muscles. With this PPL routine, I get DOMS like mad, even on back day. I like DOMS. We are on Spring break right now, so I am training a little later in the morning than usual. I have class all weekend, so there is that. After this, only two more weekends and I am done with the program.

Hope everyone has a strong day, and a stronger tomorrow.

[bamazav]

Great job stranger. Glad to see you working so hard. Enjoy what remains of your break.

[Brackneyc]

Great job stranger. Glad to see you working so hard. Enjoy what remains of your break.

Thank you David. I was feeling a little bad for not being able to post in as many journals as I wanted to. I was getting a ton of support, but not returning the favor. I am re-doubling my effort to give back all that I have gotten, plus some.

[FlaIronMind]

Great job brother. Solid work, all-around.

Btw...how's that "156lb" RG BP set up?

[Brackneyc]

Great job brother. Solid work, all-around.

Btw...how's that "156lb" RG BP set up?

LOL...155 on the bar and a 1lb wrist strap wrapped around the bar....dead center. It is the mother of all micro-loads.

For some reason, these RGBP are wiping me out. Could be where they are in the rotation...right after BP.

[FlaIronMind]

LOL...155 on the bar and a 1lb wrist strap wrapped around the bar....dead center. It is the mother of all micro-loads.

For some reason, these RGBP are wiping me out. Could be where they are in the rotation...right after BP.

Lol, I had to ask where you were squeezing in that extra pound.

Not that long, I introduced RGBP into my sessions. Took me a bit to get used to the sketchiness, or perhaps "awkwardness" is a better term, of the grip and those first few moments after the initial hoist, but after I adapted to that, I started truly loving them. I usually include them in a SS of CGBP and WGBP but sometimes will just do them when I work arms since they are mainly a tricep blast moreso than pects. Keep hammering at them and you'll be slamming on two plates plus for them in no time.

[mharrislove]

Good work, Brack - I know what you mean on the MIA status, but it's "real life" up in the O35, so most understand what that's all about. Enjoy the rest of the break and tell your other half that I said, "hello."

[Brackneyc]

Good work, Brack - I know what you mean on the MIA status, but it's "real life" up in the O35, so most understand what that's all about. Enjoy the rest of the break and tell your other half that I said, "hello."

Thank you Mike. It has been a whirlwind of excitement around here, and I finally just got the yard raked up, which I had planed to do two weeks ago. My daughter being in town created a food frenzy around here, and none of it good...well, all of it good, but not good for me. Legs tomorrow, which I am looking forward to more than normal for some reason.

I told her hello for you .

[bamazav]

Thank you David. I was feeling a little bad for not being able to post in as many journals as I wanted to. I was getting a ton of support, but not returning the favor. I am re-doubling my effort to give back all that I have gotten, plus some.

I understand as I am struggling to post too. I do what I can when I can. That is the best I can do. Know that I am encouraged and challenged by your work, even if I don't always tell you.

[ArchAngel'73]

Thank you David. I was feeling a little bad for not being able to post in as many journals as I wanted to. I was getting a ton of support, but not returning the favor. I am re-doubling my effort to give back all that I have gotten, plus some.

Its all good. IMO, bb.com time should be the 1st sacrifice when life gets busy.
Good to see you hard at it.

[Brackneyc]

I understand as I am struggling to post too. I do what I can when I can. That is the best I can do. Know that I am encouraged and challenged by your work, even if I don't always tell you.

Its all good. IMO, bb.com time should be the 1st sacrifice when life gets busy.
Good to see you hard at it.

Thank you gentlemen. Appreciate it a lot. I really think my program and changes are a result (in large part) with the level of accountability I have set up for myself here at BB.com. For some it is just a supp company, but for me, it is much more. I'd likely still be blaming genetics, the job, or some other random "outside" force for my failures. Not doing that now as I have seen guys with less (time, energy or experience), accomplish so much more.

I have no excuse, and you guys (unknowingly in most cases) drive that point home with me every time I log on.

[ironwill2008]

.... a 1lb wrist strap wrapped around the bar....dead center. It is the mother of all micro-loads.

And necessity is the Mother of Invention.

[HoustonTXMuscle]

Nice solid work, yesterday, Brack!

I understand as I am struggling to post too. I do what I can when I can. That is the best I can do. Know that I am encouraged and challenged by your work, even if I don't always tell you.

Am glad to see the topic brought up as I was beginning to feel as if I was "in a boat all alone." Being retired, certainly can't make excuses, but always seem to be X # days behind in reading, catching up and posting in journals in addition to being on spread or recharge.

[Brackneyc]

And necessity is the Mother of Invention.

Thank you Will. On a side note, that 1lb weight cost me .88. I was dropping off more of my old "big boy" clothes at Goodwill, and decided to go in. There was that little old strap (not a set, just one strap) sitting there amongst tennis racquets and bowling balls. Had to rescue it. Now I use it to push me to the next level. Ones man's junk.....

[Brackneyc]

Nice solid work, yesterday, Brack!



Am glad to see the topic brought up as I was beginning to feel as if I was "in a boat all alone." Being retired, certainly can't make excuses, but always seem to be X # days behind in reading, catching up and posting in journals in addition to being on spread or recharge.

I am right there with you. Right now a lot of my time is dedicated to homework and reading (text books and the like). It is hard not to follow along here on those little "breaks," but if I start posting, nothing else gets done.

[latebloomingmom]

I am right there with you. Right now a lot of my time is dedicated to homework and reading (text books and the like). It is hard not to follow along here on those little "breaks," but if I start posting, nothing else gets done.

procrastinator...I could tell this about you immediatley
I mean really C..try to manage your study time a little better would ya? sheesh
some people spend waaaay too much time on this site

[Brackneyc]

procrastinator...I could tell this about you immediatley
I mean really C..try to manage your study time a little better would ya? sheesh
some people spend waaaay too much time on this site

I did finish my work for the day. I am now just deciding which "non-journal" thread I want to post in. So many good ones (insert GIANT sarcasm face here).

What annoys me in the gym?
What is my motivation?
Where can I find motivation?
etc......

[latebloomingmom]

I did finish my work for the day. I am now just deciding which "non-journal" thread I want to post in. So many good ones (insert GIANT sarcasm face here).

What annoys me in the gym?
What is my motivation?
Where can I find motivation?
etc......

what annoys me in the gym? uhhh people
what is my motivation? to look better then other..uh..people
where is my motivation? uhhh how should I know? I cant even find my keys some days!



hey I could answer the one on the big shoulders..
or...the big belly

[wedjim]

Nice work in here Brack! 1 lb wrist wrap made me lol. You gotta do what you gotta do to take it up a notch though.

Props.

[Brackneyc]

03/16/2012 (Friday)

Time in: 0900
Time out: 1000

Standing Calf Raises
2 x 165 x 25
1 x 165 x 24
1 x 165 x 23
2 x 165 x 22

Squats
1 x 175 x 12
2 x 195 x 9 (up 5 lbs)
2 x 205 x 7 (up 5lbs)
1 x 230 x 6 (up 10s)

Hip belt squats
2 x 125 x 14
2 x 135 x 12

Leg Curls
2 x 65 x 10
1 x 65 x 8

RDL
4 x 205 x 9


Here was today. I did more than a few measly 1lb increases today. Felt good overall. Little distracted by the upcoming weekend activities (class all weekend). I switched leg curls and RDL around today so I could do the RDL with pre-warmed hams. Seemed about right.

Hope everyone is stronger today than they were yesterday.


Today is not to be endured, it is to be enjoyed.

[Payton1221]

Wednesday 03/14/2012

Time in: 0910
Time out: 1010

Flat Bench:
1 x 135 x 12
1 x 180 x 12
1 x 185 x 7
1 x 195 x 4
1 x 225 x 2

2pps FTW! gjdm.

[mharrislove]

2pps FTW! gjdm.

Nice milestone...solid work!!!

I told her hello for you .

Thanks, my friend.



(PS: I signed up to that fancy presentation site. Now if I can just figure out how to use it...)

[latebloomingmom]

Howdy C How begins your week?

[Big_Sky_Guy]

2 plate BP! Milestone event for lifters. Congrats!

[Big_Sky_Guy]

things are doing alright.
I may just survive this semester of running around campus with the young-ins!
wish I was thinner. wish I was younger. wish I was stronger.
currently working on the last one for now

Stop it!!!!!!!!!!!!

Campus life is not reality. You know that!

Put your wisdom to good use...


OK- off my soapbox!

[Brackneyc]

Nice milestone...solid work!!!



Thanks, my friend.



(PS: I signed up to that fancy presentation site. Now if I can just figure out how to use it...)

I am getting ready to do another one. Ill be sending it to you for a "proof read." (srs)

Howdy C How begins your week?

Will be posting the mess here in a minute

2 plate BP! Milestone event for lifters. Congrats!

I needed the 2pps lift to be sure.


Here is today:

03/19/2012 (Monday)
Time In: 0915
Time Out: 1040

Wide grip Pulldowns
3 x 188.5 x 8

Shoulder width grip Pulldowns
3 x 193.5 x 8

Bent over rows
3 x 185 x 7

Pendlays
3 x 156 x 7

Seated v-bad rows (narrow grip)
1 x 190 x 11
2 x 205 x 11

Behind the back Shrugs
2 x 161 x 15
1 x 185 x 12

Dead lifts
1 x 165 x 8
1 x 205 x 7
1 x 225 x 8
1 x 250 x 3 (triggered my gag reflex on this set)

Seated pulldown Curls
2 x 115 x 14
2 x 125 x 12
2 x 135 x 10

Hammer curls
3 x 30 x 11

Seated calf raises
6 x 180 x 7


After the weeked carb-up, I would describe today's training as a "cranky kick in the pants." Felt bloated, fat and mad (at myself). I ate my weight in carbs, and now I am paying or it. I didn't even "test" because I know where my glucose levels are today. I came away with some increases, but it came at the risk of injury because I was agitated.

I do not like to train when I am frustrated because I tend to "think" beyond my physical limitations. As it stands, everything went well. A few times during the workout, I swore off carbs forever. Like a man bargaining with the devil.

My issue is I listen to everyone but me. I know carbs (even in strict moderation) do not work for me as they do for others. By this I mean, as a diabetic (of my own doing), I reduce my progress by taking in too many, and not from a weight/water standpoint, but from a "hurting my body permanently" standpoint.

Back to 50g or less a day for me.

[latebloomingmom]

sometimes...we dont have to listen very hard when others are telling us something we like to hear..like "ice cream" I swear that stuff call my name in the nice weather
mad at yourself today? you cannot undo a bad diet..seems like I read that somewhere..
so...self-punishment instead..be careful that is how you can get a bad owie

Are you grocery shopping and planning a weekly menu? what is going in that cart? what goes in the cart, goes in the house, goes in my mouth..taking your own foods to work? hitting the drive-thru or going out to eat instead? who is doing the cooking at home?

[Brackneyc]

Wednesday 03/21/2012

Time in: 0820
Time out: 0925

Flat Bench:
1 x 135 x 12
1 x 225 x 4
1 x 185 x 11
1 x 190 x 5 (+ 1 +1 in a 10 second rest pause)
1 x 195 x 4 (+2 +1 in a 15 second rest pause)
1 x 205 x 3 (+2 + 1)

Reverse grip BP
1 x 157.5 x 7
3 x 157.5 x 6

Side laterals
2 x 22.5 x 12
1 x 22.5 x 10

Front raises
3 x 22.5 x 10

Seated OHP
2 x 112.5 x 8
2 x 112.5 x 6

Skull crushers (Rip Style)
1 x 100 x 11
2 x 100 x 9

Dips
3 x BW + 20 x 7


Not bad today. A little different mix on BP, but it's all good. I wiped my shoulders out today, and one of the sets ended up on the safety catches. No problem...since the catches are there for a reason.

I am on day 3 of sub 50g of carbs. Already a little cranky, but that is all part of it for me. In a week I will be be less cranky. It (cranky) never fully goes away for me. I opened up another 10 x 10 section of my basement, so now I am looking for my next piece of equipment. Found a Golds Power Tower on Craigslist for 60.00. Looks like that might be the next piece. Still debating.