Good seeing all you guys Saturday. Wish the rain held off til the day after. May have to log some stuff in here just to keep it real.
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07-23-2013, 05:23 AM #91
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07-23-2013, 06:08 AM #92
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07-23-2013, 06:50 AM #93
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07-23-2013, 03:45 PM #94
Todays journal update....
So, yesterday my body told me to take another day rest. At eleven o'clock last night I wake up in agonizing pain in my lower back. Couldn't roll over, couldn't get out of bed and couldn't sleep. Iced my back for five hours and woke up for work. Back feels better but a little stiff. Needless to say no weight s today. Gonna ice it a bit more and maybe put a little heat on it tonight. Leg day postponed for tomorrow.Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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07-24-2013, 03:12 AM #95
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48130
Hope the back gets better Carl. I've dealt w/ that some myself a couple of times this year.
My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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07-24-2013, 04:08 AM #96
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07-24-2013, 05:32 AM #97
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07-24-2013, 03:51 PM #98
+
Feeling much better but still a little stiff.
There once was a time I would go and train hard through the pain. Those days are over I think.
Fixed that 4 U bruh!
Didn't push it but got some much needed leg work in.....
Free Motion Squat Macine:
5 sets of 12
Leg Extensions:
5 sets of 15
Lying Leg Curls:
5 sets of 10
Life Fitness Horizontal Leg Press:
5 sets of 12
Seated calf raises:
5 sets of 15
Not heavy but felt a pretty good burn.Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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07-24-2013, 04:23 PM #99
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07-24-2013, 04:26 PM #100
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07-24-2013, 04:35 PM #101
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07-24-2013, 04:59 PM #102
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07-25-2013, 07:33 AM #103
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
^^^^^^^^^^^^ You best not be getting all broken!
Last few days I have been helping my wife and daughter in the gym. I really hope the wife sticks with it this time. She says she is, we had a real long heart to heart about it the other night and to just listen and get out of her head that everyone is staring at her. I hope to get her ot of our complex's gym and into mine soon.
My daughter made the travel soccer team, since this is her first year at travel she is pretty worried about not being good enough. So I having her do a lot of treadmill work to get her cardio in check and some light weights with a lot of reps for legs and some upper body. She gets pretty mad when I tell her that she has some interval training on the treadmill. Usually 1 min walk and 5 min hard jog.
I changed my split since I will be doing back on Sunday's now.
Monday - Shoulders
Tuesday - Arms
Wednesday - Off
Thursday - Legs
Friday - Off
Saturday - Chest
Sunday Back
The last few days I just did some light weight for shoulders and arms since I just did them on Saturday and Sunday of last week with my old split.
Tonight I will start my new round of 5/3/1Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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07-25-2013, 04:34 PM #104
Dude, I've been broken for a good couple years. I've been held together with mental duct tape.
Congrats to yer daughter Tom!!!!
Ok so the owner of my company bought everyone Club Seats for the Indians game tomorrow. Free all you can eat buffet and non alcoholic drinks. Don't worry I have some money stashed awhey for some real drinks.
Saturday is our company 60th anniversary party. Everyone is expected to show up. Famous Daves is catering it.
Needless to say I'll be busy the next few days. Think it is a good thing actually since my back is bothering me. A few days will be a good thing.
Today I decided to do a full upper body session...
Incline bench Press
Icarian chest press machine
Lat Pulldowns
Seated supported machine rows
Icarian military presses
Hammer Strength preacher curls
Straight bar tricep push downs
Should get me through to Sunday or Monday.Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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07-25-2013, 05:34 PM #105
- Join Date: Apr 2007
- Location: Mentor, Ohio, United States
- Posts: 6,880
- Rep Power: 18105
I was really looking forward to that session and the steak afterwards....it was my turf! Hope y'all had a great session. Sorry I couldn't stay longer. Carl I'll see you in a couple months.
Kevin
"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."
Jim Rohn
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07-25-2013, 05:57 PM #106
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
Thanks!
Duct tape and a will and prayer for me lol4
We gotta try this again soon.
________________
Legs and the start of another round of 5/3/1
Squatz
135 x 8
185 x 5
225 x 3
260 x 5
280 x 5
300 x 5
Leg Press
540 x 10
630 x 10
720 x 10 - Little tight on my right hip flexor on this one
Leg Extensions
55 x 10
65 x 8
75 x 8
Leg Curls
150 x 8
150 x 8
150 x 6
Hammer Strength calf press
270 x 10
360 x 8
360 x 8
360 x 8
360 x 8Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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07-25-2013, 06:12 PM #107
- Join Date: Aug 2007
- Location: New York, United States
- Age: 52
- Posts: 35,279
- Rep Power: 44724
A little late, but in.
Chris - Glad to hear the recovery is going well!
Tom - I've run 5/3/1 for like 2 years straight. Good luck with it!
Carl - How's the back feeling? It doesn't take much to injure it. I blew my disc picking up my bathrobe from the floor.https://forum.bodybuilding.com/showthread.php?t=17995794
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07-25-2013, 06:34 PM #108
Nice quote there Carl.
And I'm stealing that mental duct tape line. That's a good one.
Finally got a good 4 weeks of return to training in. Time to start logging the workouts in the book and thanks for the invite, I'll report in here what I'll be doing.My famous work quote:
I can live with a little pain and 18+" arms,
I can't live with the pain of having little 14" arms
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07-26-2013, 05:59 AM #109
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
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07-26-2013, 06:11 AM #110
- Join Date: Aug 2007
- Location: New York, United States
- Age: 52
- Posts: 35,279
- Rep Power: 44724
Hey, now that I am unemployed I actually have better things to do than be on the internet!!!
Staying injury free is the key. I made some gains, but kept getting setback with injuries. I liked the organization of the program. It was nice knowing going in what you were going to lift. Pushed me a little harder on those days you're just not feeling it.https://forum.bodybuilding.com/showthread.php?t=17995794
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07-27-2013, 11:25 AM #111
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
Staying injury free is my main goal, as I go heavier and heavier it gets harder and harder.
Chest
5/3/1 at 75%/80%/85% at 5 reps each
Bench
135 x 8
185 x 5
225 x 3
240 x 5
255 x 5
270 x 5 - Felt like 500 pounds ughhhh
DB Incline
85 x 8
90 x 8
100 x 8
100 x 8
Incline Flys
45 x 8
55 x 8
65 x 8
70 x 6
Low cable crossovers
55 x 8
55 x 8
55 x 8
hammer Strength flat press - Did partials at bottom position
90 x 10
90 x 10
90 x 10Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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07-28-2013, 08:01 AM #112
Feeling really good right now. Plan on going to the gym later to hit some legs. I know that feel... Last week I picked up a water jug out of the fridge and strained my neck. Rolleyes 4 sure!!!!
So, I cropped this photo from last week. I feel like a meatball. Sure arm looks to be 18" but in reality only just a bit over 16". But for 5 foot nothing and a buck fiddy... I guess it's all good. I'm gonna use this photo for motivation to get cut up cuz I hate looking like a meatball!
Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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07-28-2013, 11:05 AM #113No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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07-28-2013, 11:07 AM #114
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
And I look like Pork sausage lol
Hit some deadz today, with one of the power lifters at the gym. He helped me a bit on my form and said it really was not too bad, just concentrate on keeping my chest up and drive my hips through the lift. Lifting with him on Sunday's we be a reoccurring theme.
Deadz
135 x 8
225 x 8
315 x 6
325 x 5
345 x 5
365 x 5
Box deadz
135 x 10
225 x 8
225 x 8
High Rack Pulls
225 x 10
315 x 8
315 x 8
Pull Downs
160 x 8
170 x 8
170 x 8
Ran out of time due to instruction and wife had to be some where at 12:30Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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07-28-2013, 02:26 PM #115
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07-29-2013, 07:09 AM #116
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07-29-2013, 02:38 PM #117
Chest triceps today
Bench Press:
135 - 10,10,10
205 - 8,8,8,6,6
Hammer Strength Incline Press:
45's - 10,10
90's - 8,8,8,8,8
Peck Deck:
4 sets of 10 reps
Life Fitness Tricep Machine:
120 - 15,15
150 - 12,12,12,12,10
Bent Over Rope Tricep Extension:
100 - 12,12,10,10,10Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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07-29-2013, 06:08 PM #118
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
Walking out of my place to go to the gym, felt a small twinge in my right Hamstring. FML!!
Weights felt pretty heavy today, I think I need to bump up my calories a bit to match the increased load I am doing. So a few hundred extra will be on tap for a week to see how I respond.
Shoulders
Seated overhead press - bar to chin
Bar x 10
135 x 5
135 x 5
170 x 5
185 x 5
195 x 5 this was a struggle
Unsupported behind neck on smith
90 x 8
110 x 6
110 x 6
Standing DB side raises
30 x 10
35 x 10
40 x 8
40 x 6
Upright cable rows
144 x 10
154 x 8
154 x 8
DB Shrugs
105 x 8
120 x 8
135 x 6
135 x 6
135 x 6Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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07-29-2013, 06:31 PM #119
Great form on those ... I'm never a fan of Smith squats because the form is often so bad but you've got great depth and you're keeping that bar tracking with the COG straight through that shin and into the heel the whole time
Nice pic above as well ... 16+" arms are huge at 150. Can't believe that you're not 170"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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07-30-2013, 01:50 PM #120
Thanks Fitfat!!!!!! Once I hit 165+ I look like a beach ball with arms and legs. Ain't nobody wanna see that. Although , I do get that a lot at the gym... "I thought you were more like 180" blah blah blah... So, I will take it. It's only a number, right?! I know I get down on myself cuz I am not heavier but I have to deal with what I am made of. And that is a buck o' five and full of vengeance!!!!!!
Woke up this morning and put my sox and shoes on with ease. No discomfort. I still decided to take another training session off from deadlifts today to be safe.
See.... You can teach old dogs new tricks.
Hammer Strength Iso Lateral Rows:
45's - 10,10,10
90's - 10
135's - 8,8,8,8
90 - 15,15,15
Close Grip Pull Downs (V- Bar)
120 - 10,10,10,10,10
Dumbell Curls:
25's - 10,10
50's - 8,8,6
30's - 10,10,10,10,10Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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