No adversity can slow this train (Journey to the stage in 2012)

[deltpecx]

...Looking forward to this weekend and taking the family up to the Dells for some waterpark fun.

The Wisconsin Dells.
I've never been there but I've been through there on the Empire Builder when I travel back east.
It looked like a huge vacation spot.
I love traveling by train.

[Ccm644]

Sounds like you need a good weekend

Hope the family are ok and the stress goes quickly

Keep going

[Rypt1]

The Wisconsin Dells.
I've never been there but I've been through there on the Empire Builder when I travel back east.
It looked like a huge vacation spot.
I love traveling by train.

Sounds like you need a good weekend

Hope the family are ok and the stress goes quickly

Keep going

Thanks! Yeah, we had a great time at the Dells. Did the water park thing and went down lots of slides with my 12 year old daughter. Even our 3 yr old went down some daunting kiddie slides for her age, over 100 times. We were all worn out. Even was lucky enough to bring back some type of bug as I had a fever all day yesterday and was pretty achy today. Nothing like a fever to fuel a tough workout. Once I got going, the workout was decent, though. Kids gave me a really nice Father's Day with the cards they made (those are always the best) and some little presents they bought (many were actually pretty awesome). Wife took me to "Man of Steel" last night as well. It was decent, better than expected.

Monday 6/17 - WK2 Lower heavy - 103 days out

squats
165 x 7
195 x 6
225 x 5
250 x 4
250 x 4
275 x 3
315 x 3

trap deads
225 x 6
315 x 4
335 x 3

seated leg extensions
227 x 8
227 x 8
227 x 8

seated leg curls
168 x 8
168 x 8
168 x 8

DB laterals
45's x 13
45's x 12
45's x 12

Bottle empty DB laterals
17.5's x 8
17.5's x 8
17.5's x 8

DB shrugs
105's x 14
105's x 13
105's x 12

[Rypt1]

Usually the diet is the struggle but over the last few days, the workouts have been grueling. This fever and sore throat I brought back from the Dells has really hampered my training. Tuesday was so tough to get through but I didn't quit but basically zombied through.

bench press
165 x 7
195 x 6
230 x 5
190 x 10 (TUT)
185 x 9

incline DB bench
75's x 9 (was hoping for 10)

DB flyes
35's x 16
35's x 15

DB rows
110 x 7 + DS 70 x 9
110 x 7 + DS 70 x 9
110 x 8 + DS 70 x 10

lat pulldowns
145 x 11
145 x 11
110 x 11 (TUT set)

tricep pulldowns
160 x 13
160 x 13
160 x 12
140 x 12

overhead DB extension
65 x 14
65 x 13

DB curls
40's x 11
25's x 12
25's x 12

abdominals
x 85
x 80

This was Tuesday's workout. I still hit most of what I wanted but the fire just wasn't there. My throat hadn't been that raw in a long time, I was achy too. Today is Thursday and I'm finally feeling better. My energy feels like it is back. My throat is still a bit raw but definitely so much better. Ready to kill today's leg workout!

[red_cat]

Way to fight through, man! Getting sick during prep is always the worst.

[bigryan03]

Just caught up on the last few pages. Dude sometimes when you're sick you're better off just getting in the gym, hitting a couple of heavy sets and getting out. Strength still seems on point though!

[jpfaherty]

Yeah when I'm sick volume is completely out of the question. Like Ryan said, I go in, crush some heavy weight and get out!

Do what works for you though man! Way to fight

[demonwareltd]

Glad to hear you are feeling better. The fire will no doubt be back before you know it!

[Rypt1]

Way to fight through, man! Getting sick during prep is always the worst.

Thanks! I'm finally starting to "normal" again

Just caught up on the last few pages. Dude sometimes when you're sick you're better off just getting in the gym, hitting a couple of heavy sets and getting out. Strength still seems on point though!

Yeah, I hear ya. Sometimes when I'm sick I have my best workouts (sometimes not). Kinda like when a sports star has a flu before a critical game but has one of there best performances. That's the way I always come into a workout when I'm sick but I know when I have to take a step back.

Yeah when I'm sick volume is completely out of the question. Like Ryan said, I go in, crush some heavy weight and get out!

Do what works for you though man! Way to fight

Yup!

Glad to hear you are feeling better. The fire will no doubt be back before you know it!

It's baaacckkk!

Been lazy to log. Actually been pretty busy at work and tearing up tile and old sheetrock in a shower at home. Got it all torn down and put up some new cement board. About 60% of the work is done and I'm slowly starting to see the light at the end of the tunnel.

Highlights from yesterday's leg workout

Squats
260 x 4
260 x 4
320 x 3
320 x 3

Weight = 187.6lb

Tuesday 6/25 - WK 3 Upper hypertrophy

bench press
165 x 7
195 x 6
230 x 7
190 x 10 (TUT set)
185 x 9 (TUT set)

incline BB bench
150 x 10

DB flyes
40's x 12
40's x 12

DB rows
110 x 8 + DS 70 x 8
110 x 8 + DS 70 x 8
110 x 8 + DS 70 x 8

lat pull downs
145 x 12
145 x 10
110 x 11 (TUT set)

tricep pull downs
160 x 13
160 x 13
140 x 13
130 x 13

overhead DB extension
65 x 14
65 x 13

incline DB curls
40's x 13
22.5's x 11 (TUT set)
22.5's x 10 (TUT set)

reverse cable curls (superset)
50 x 10 + 40 x 8 + 30 x 6 + 20 x 6

abdominals
x 90
x 85
x 85 (various stuff)

Good, fast paced workout. Almost over my cold. Still have some sinus stuff and basically no taste but think I'll be back to my "normal" tomorrow. Energy was good.

[Rypt1]

I'm back

Still here and grinding away. I was off of work last week, so spent a lot of time with the kids doing fun stuff. We did lots of swimming, fireworks, some fishing, games. I also got a bit further on the shower remodel I'm working on. Lots of rotted wood replaced. Finally got everything ready for tile installation. I also managed to workout a bit. I changed things up and did some high rep, high intensity stuff:

squats: 145 x 25
bench press: 165 x 25
kettle bell cleans x 25
pull-ups: bw x 25
deadlifts: 150 x 25

moved on to each as quick as possible. About 2 minutes rest after the circuit. I performed the circuit twice and did some quick BB type lifts. Also got a bit of HIIT in on the stepper. I hit a prep low of 184.6lb on Friday, had a nice refeed on Saturday. I'm at 82 days out. Ready to keep grinding!

[Rypt1]

Monday 7/8 - Lower heavy WK1 - 82 days out

weight = 187.6lb

squats
165 x 8
195 x 6
225 x 5
250 x 3
275 x 3
275 x 3
315 x 3
335 x 3
275 x 4

weighted back extensions
35 x 10 x 3 sets

seated leg extensions
229 x 8 x 3 sets

seated leg curls
180 x 8
180 x 8
100 x 20

BB shoulder press
95 x 8
140 x 5
135 x 5
135 x 5

seated DB laterals
50's x 10
50's x 10

bottle empty DB laterals
20's x 9 x 3 sets

Good lower heavy workout with a bit of shoulder work. Squats felt great after coming off of a light/high intensity week. Saw a bit of new vein-age in my shoulder/chest area, so leaning out continues to go fairly well. Just gotta keep grinding.

[Rypt1]

Had a good upper hyper workout yesterday. Didn't have time to log it until now

Tuesday 7/9 - Upper hypertrophy WK1 - 81 days out

bench press
165 x 6
195 x 6
235 x 5
195 x 10 (paused bottom)
195 x 8 (paused bottom)
185 x 8 (TUT set. 5 count down, power up)

weighted dips
bw + 45 x 12
bw + 45 x 12

DB flyes
40's x 13
40's x 13

DB rows
110 x 9 + DS 75 x 6
110 x 9 + DS 75 x 6
110 x 9 + DS 75 x 6

pull-ups
bw x 16
bw x 13
bw x 10 + DS lat pull downs (behind neck) 87.5 x 10

tricep pull downs
162.5 x 12
162.5 x 12
162.5 x 12
142.5 x 12

lying 1-arm side tricep DB extensions
35 x 12
35 x 10

incline DB curls
40's x 12
30's x 10
25's x 10

reverse cable curls
40's x 12
40's x 12

abdominals
190 reps of stuff

Good fast paced upper workout. Bench is starting to feel a little tougher. Weight is steadily dropping, though and I'm liking the look in the mirror so a bit of strength loss is okay. Gonna keep fighting it, though.


Wednesday 7/10 - Cardio only - 80 days out

weight = 184.6 (matches prep low)

Hoping to hit mid 183's by Friday, don't expect any problems. With only 11+ weeks to go, I've got to keep the pedal down and grind hard. Right around 8 weeks out is where I get a bit complacent and start to play the mind games and hit a wall in terms of cutting. Not this time. Just gotta keep grinding and using my wisdom.

Got the morning HIIT in on the stepper. Felt great. We have our state fair in town this week. I got to work a snack bar for our 4-H group. Not looking forward to being around all that "fair" food. Gonna have to dodge them fried twinkies, fried snickers and giant friend turkey legs.

[deltpecx]

DB rows
110 x 9 + DS 75 x 6
110 x 9 + DS 75 x 6
110 x 9 + DS 75 x 6

Got the morning HIIT in on the stepper. Felt great. We have our state fair in town this week. I got to work a snack bar for our 4-H group. Not looking forward to being around all that "fair" food. Gonna have to dodge them fried twinkies, fried snickers and giant friend turkey legs.

What's the DS?

You do your own prep, right?

Good luck at the snack bar..

[Rypt1]

What's the DS?

You do your own prep, right?

Good luck at the snack bar..

DS stands for drop set.

Yup, doing my own prep. Too much of a cheap skate to spend big bucks for my hobby. Got more important priorities (paying off mortgage, kids' college, etc).

[deltpecx]

DS stands for drop set.

Yup, doing my own prep. Too much of a cheap skate to spend big bucks for my hobby. Got more important priorities (paying off mortgage, kids' college, etc).

It does get expensive this "hobby".

[Rypt1]

Thursday 7/11 - 79 days out - lower hypertrophy WK1

Weight = 184.2lb (new prep low!)

squats
150 x 24
150 x 22

DB lunges
bw + 50 x 12
bw + 50 x 12
bw + 50 x 12

seated leg extensions
144 x 12
144 x 12
144 x 12 + DS 72 x 12

seated leg curls
132 x 15
125 x 15
101 x 16

glute/ham machine
100 x 16
100 x 18

DB shoulder press
65's x 8
65's x 8
50's x 10 (TUT set, 3 count down, power up)
40's x 10 (TUT)

bottle empty DB laterals
15's x 14 x 3 sets

rear delt DB laterals
25's x 12 x 2 sets

kettlebell cleans
x 12 x 2 sets

straight legged calf raises
175 x 16 x 5 sets

Great leg workout with lots of burning everywhere. Loved the high rep squats, really got me breathing hard. Got it done in about 50 minutes. Hit a new prep low for weight, to bat.

[jpfaherty]

24 and 22 rep sets? holy shtttt. The burn!

[red_cat]

24 and 22 rep sets? holy shtttt. The burn!

That sh*t kills. Screw the burn in your legs...it's the burn in your LUNGS from breathing so hard!!!

[Rypt1]

24 and 22 rep sets? holy shtttt. The burn!

That sh*t kills. Screw the burn in your legs...it's the burn in your LUNGS from breathing so hard!!!

You both are so right. I was so relieved to get them done and over with.

[deltpecx]

I love the volume in here.
I've never gone that high squatting so take these for those sets..........

[Rypt1]

I love the volume in here.
I've never gone that high squatting so take these for those sets..........

Hehe, thanks. The burn hurts, but in a good way!


Friday 7/12 - Upper heavy WK1 - 78 days out 11 weeks!

Bench press
160 x 5
195 x 4
225 x 3 x 2 sets
255 x 2 x 4 sets
225 x 5

DB flyes
30's x 10 x 4 sets

BB rows
135 x 6
185 x 6
225 x 5 x 2 sets
250 x 5 x 3 sets
225 x 5
185 x 6

skull crushers
125 x 4 x 3 sets

BB curls
120 x 4
120 x 3

bicep/tricep supersets (pump stuff)
x 3 sets

abdominals (machine)
235 x 5
210 x 7
190 x 10
190 x 10

Was a bit tired coming into this workout. Had to work at our local state fair in our 4-H snack bar booth last night until midnight. That was after a full day's work and the leg workout. Stumbled into bed and slept until 6am. Still a decent workout, although I can feel the pressing movements (bench) getting tougher. I'm about 20lbs lighter and my bench max has likely dropped about that much. Oh, well, such is life. The workout was done pretty quickly, right about 60 minutes.

[Rypt1]

Monday 7/15 - 75 days out - WK2 lower heavy

Weight = 186.6lb

squats
165 x 6
195 x 6
225 x 5
255 x 3
280 x 3
315 x 3
340 x 2
245 x 5

back extensions (weighted)
bw + 40 x 10 x 3 sets

seated leg extensions
230 x 8 x 3 sets

seated leg curls
180 x 8
180 x 8
100 x 22

BB shoulder press
95 x 8
115 x 6
140 x 5 x 3 sets

thumb up DB laterals
15's x 10 x 3 sets

bottle empty DB laterals
20's x 10
20's x 10
20's x 9

Good leg workout, hit my numbers. Got lower hyper in just a bit.

[jpfaherty]

How do you feel you're looking for 10 weeks out?

[Rypt1]

How do you feel you're looking for 10 weeks out?

I definitely feel I'm at my best. I think I'll end up 3 to 4 lbs heavier than my last shows yet leaner. I've kept cardio pretty minimal but that is going to change as I still have much work to do. Abs are slowly getting there and my legs will be last, upper body is looking relatively lean already.

[Rypt1]

Tuesday 7/16 - Upper hypertrophy WK 2

Weight = 184.6lb

bench press
165 x 7
195 x 6
235 x 6
195 x 10 (paused bottom)
195 x 9 (paused bottom)
185 x 9 (TUT set)

weighted dips
bw + 50 x 12 x 2 sets

DB flyes
40's x 14
40's x 13

DB rows
110 x 9 + DS 75 x 8 x 3 sets

pull-ups
bw x 17
bw x 14
bw x 9 + DS pull-downs (behind neck) 75 x 12

incline DB curls
40's x 13
30's x 12
25's x 11

reverse cable curls
40's x 13

tricep pull downs
162.5 x 13
162.5 x 12
162.5 x 12
142.5 x 12

lying 1-arm side DB extensions
35 x 12
25 x 12

abdominals
x 100
x 100
x 50


Wednesday 7/17 - Cardio/HIIT - 73 days out
Did 9 intervals on the stepper, 275kcal
got some foam rolling in

Tuesday's workout was good. Bench felt much better this week. Doing my best to keep strength as high as possible (if not increasing). Bench always goes first for me (or push movements). Hoping to hit the 183's this week for weight. Looks like it will happen. Just gotta keep leaning out and keep executing like I have been. Only a bit over 10 weeks left.

[Rypt1]

Thursday 7/18 - lower hypertrophy WK 2 - 72 days out

weight = 183.6 prep low!

squats
155 x 25
155 x 23

lunges
bw + 60 x 10
bw + 50 x 13 x 2 sets

seated leg extensions
144 x 13
144 x 13
144 x 12 + DS 72 x 12

seated leg curls
132 x 15
125 x 16
101 x 18

glute/ham machine
100 x 18 x 2 sets

DB shoulder press
65's x 9 x 2 sets
50 x 10 (TUT set, 3 sec down, power up)
40 x 11 (TUT set)

bottle empty laterals
15's x 16
15's x 15
15's x 14

rear DB laterals
25's x 13 x 2 sets

kettle bell cleans
x 13 x 2 sets

calf raises
175 x 18 x 5 sets

Good leg workout, hit all my numbers or greater. The burn on them high rep squats is unreal. Lungs and legs were on fire. Hit a new prep low to boot. I think some big changes from the mirror will be had in the next few weeks and looking forward to it!

[Rypt1]

Friday 7/19 - Upper heavy WK 2 - 71 days out

Weight = 183.6lb

bench press
165 x 5
195 x 5
225 x 4 x 3 sets
255 x 3
255 x 2
245 x 3
225 x 5

DB flyes
30's x 10 x 4 sets

DB rows
135 x 6
185 x 6
225 x 5 x 2 sets
255 x 5 x 2 sets

skull crushers
125 x 5
125 x 4
115 x 4

BB curls
120 x 4 x 2 sets

bicep/tricep supersets (quick pump stuff)
x 3 sets (no rest)

abdominals (weighted crunch machine)
235 x 6
210 x 8
190 x 10 x 3 sets

Good early morning workout. Bench felt stronger than last week, so I was happy. All around, things are going well. No injuries, diet on point, weight dropping. Even had my review at work today and it was stellar as always. Got camping at the lake tonight with the wife and kids. Looking forward to a little rafting, fishing and relaxation. Only 10 more weeks to push as hard as possible and bring the best me to the stage possible.

[deltpecx]

weight = 183.6 prep low!

squats
155 x 25
155 x 23

I love volume but I would never think of this much volume for squats.
OK maybe I would. ..think...about it but I wouldn't dwell on it.

Congrats on the prep low!

[Rypt1]

I love volume but I would never think of this much volume for squats.
OK maybe I would. ..think...about it but I wouldn't dwell on it.

Congrats on the prep low!

hehe, thanks!


Monday 7/22 - lower heavy WK 3 - 68 days out

weight = 185.6

squats
165 x 7
195 x 6
225 x 5
260 x 3
295 x 3
315 x 3
345 x 2 (PR)
250 x 5

back extensions
bw + 45 x 10 x 3 sets

seated leg extensions
230 x 9 x 3 sets

seated leg curls
180 x 9
180 x 9
100 x 24

BB shoulder press
95 x 9
115 x 7
145 x 5 x 2 sets
140 x 5

thumb-up DB laterals
15's x 11 x 3 sets

bottle empty DB laterals
20's x 11
20's x 11
20'x x 10

face pulls
80 x 10 x 2 sets

Good leg workout. Hit a PR on the squatz! I can finally say that my squatting is better than my bench. A year ago, this wasn't the case.I think running Sheiko helped a ton in the off-season. Shoulder work felt strong. Been really working the laterals hard this off-season. Ready to unveil them in 68 days! Besides BB, life is busy. Gotta finish the shower tiling work. My two oldest have another camp this week. We got lots of yard work. Also, need to get back to school stuff rolling. This last month or so will be busy (and stressful) getting the kids ready for the new school year.

[jpfaherty]

Damn man! Nice squat!

What are bottle emptys?