Joc's Journal

[jocularric]

Hello everyone. I?m here to try this again. Hopefully this time I won?t step on anyone else's name or tag (sorry Jag). It's been about six months since I've logged any progress or the lack there of. Now it's time to get busy.

In the last six months I've not done much. Most of workouts took place at my worksite gym. With all the lay offs still going on in the technology sector my site was hit again. They just keep outsourcing, off shoring, or just eliminating the jobs altogether. There?s just a few of us left now. I feel like Star Trek's Dr. Crusher in episode "Remember Me"--my world keeps getting smaller and soon only I'm left. With the downsizing the site gym was closed. I wish I could use that as an honest excuse but I can?t. The truth is I got lazy. I have some weights, a Smith Machine, and a squat rack at home--they are buried in the basement. With the site gym gone and my stuff buried I found it easier to watch mindless TV. I hate de-junking. And as you can guess it didn't take long to lose what gains I had made.

Fed up and getting bored I joined local gym--Anytime fitness. Easier than de-junking. It?s open 24/7 so it fits nicely with my overnight/weekend work schedule. And it has all the things I need/want and more. And I got a nice corporate discount. Bottom line. . . .It should help me get back to where I was.

So what are my goals and where am I?

First I want to get back to my personal bests.

Bench 225 lbs
Squat 405 lbs
Deads/SLDL 405 lbs
Pull-ups 20
Push-ups 78
Body Fat 20%

And then improve upon those.

Other goals would include size and endurance.

Neck 17.5"
Chest 49"
Upper Arms 17.5"
Forearm 14.25"
Waist 34"
Thighs 25.5"
Calves 17.25"

Run 3 miles
Bike 2 hrs

So where am I?

Bench 207 lbs
Squat 287 lbs
Deads/SLDL 354 lbs
Body Fat 27%
Push-ups 35
Pull-ups 3

Neck 17"
Chest 47"
Upper Arms 16.5"
Forearm 13.5"
Waist 44"
Thighs 27.5"
Calves 17.25"

OK that's the direction I'm heading and where I'm at. Some of those things need more work than the others. This quest shall prove me a knave or of something more--may it be something more. Brethren and sistren of iron and weights Godspeed in your quests. Adieu.

[jocularric]

Chest
Atrainers Cable Flies
10 x 20, 20, 20, 20, 20, 10 x 30

Body Weight Dips
5, 7, 10, 10, 10, 10

Incline Close Grip Bench Press
Incline Shoulder Raises
10 x 115, 125, 135, 145, 8 x 155, 6 x 155

Bench Press
Bench Shrugs
10 x 135, 145, 155, 6 rest at the top 1 more x 165, 5 rest at the top 1 more x 165, 6 x 165

Dumbbell Pull overs
10 x 40, 50, 60, 70
Front Raises
10 x 40, 50, 50, 50

Arms
Barbell Curls
10 x 70, 70, 70, 70, 5 x 80 + 5 negs, 7 x 80 + 3 negs
Triceps Push downs
10 x 140, 150, 160, 170, 180, 6 x 190 + 4 negs

Reverse Curls
10 x 70, 70, 70, 70, 80, 80
Overhead Triceps Cable Extensions
10 x 100, 110, 120, 120, 120, 120

Concentration Curls
10 x 20, 20, 22, 22
Tate Presses to failure
20 x 15, 15 x 15 + 5 negs, 20 x 12, 15 x 12 + 5 negs

[jocularric]

Good Mornings
10 x 135, 145, 155, 165, 175, 185
Donkey Calf Raises
10 x 400, 400, 400, 400, 400, 400

SLDL
10 x 135, 5 x 225, 245, 265, 285
Dead Lifts
10 x 135, 5 x 225, 245, 265, 285

Leg Curls
10 x 110, 120, 120, 120, 120, 120

[Hibiscus09]

Morning, Joc! I just woke up and was happy to see you've started a journal. Yippee!

I think it will help you get on track again. I also think focusing on your new goals and lifting regularly will help you deal with the stress going on at your job. I'll be sure to get in here and cheer you on towards your goals -- which I know you can achieve!!

[jocularric]

Ah, what 'tis this honor that hath befallen me? 'Tis no other than Milady Hibby. Thou visitest this lowly knaves journal. And hath bestowed kind words. I salute thee. Blessings be upon thee and thine. May minstrels forever sing songs of thy beauty and grace.

Wednesday 21 February 2007
Back/Shoulders
Rotator Cuff Warm-up Tri-set
Internal/External Rotations, Cuban Rotations, 45 deg. Lateral Raises
20 x 10, 10, 10

Fat Bar Rows/Kelso Shrugs
10 x 135, 145, 155

Barbell Rows/Kelso Shrugs
10 x165, 175, 185, 195

Wide Grip Pull-Downs/Pull-Down Shrugs
10 x 140, 140, 150, 150, 160, 160
Upright Rows
10 x 80, 80, 90, 90, 90, 6 x 100, 7 x 100

Close Grip Pull-Downs/CG Pull-Down Shrugs
10 x 150, 150, 160, 160, 160, 160
Lateral Raises/Rear Lateral Raises
10 x 20, 17.5, 17.5, 17.5, 17.5, 20 Dropped weight because form was sloppy

Dunn Lat Pulls/Iron Cross
10 x 50, 50, 60, 70, 70, 70
Full Range-Of-Motion Lat Pull-Downs
10 x 50, 40, 30, 30, 30, 30
Face Pulls
10 x 80, 90, 100, 110, 110, 110, 120

[Hibiscus09]

Great job, joc! You're such a sweetie! I'm going to try those Dunn lat pulls this week and see what I think.

[Original Poster]

Hey Joc Nice WO's.
Glad you decided to start a journal here.
Good luck with your goals. I will be following your progress with interest.

[jocularric]

Milady Hibby and Sir Chi, Greetings and most honored salutations. Thy visit, me thinketh 'tis an high honor.

Milady Hibby if there be sweetness in this lowly log it is thy presences that hath brought it. Sir Chi most noble knight of the order of iron and weights and of this forum--A hearty welcome. I shall endeavor give thee ample postings of this knaves journey. May thou find them to thy liking.

I like the Dunn Lat Pulls because of how they hit my lats. I feel the movement more at the origin of my lats. All the other lat exercises I've done, I feel them more at or near the insertion points. I'll try them for a couple of months and see how the aid me in my quest.

Now on to Friday's Workout -- Legs

[jocularric]

Overhead Squats
10 x 45, BW, 45, 45, 45, 45, 45

Front Squats
10 x 135, 6 x 205, 205, 5 x 205, 5 x 215, 3 x 215

Squats
10 x 215, 215, 215, 215, 225, 225

Tri-set
Donkey Calf Raises
10 x 400, 400, 400, 400, 400, 400
Lunges
10 x 30, 30, 30, 30, 30, 30
Sissy Squats
10 x 15, 15, 15, 15, 15, 15

Superset
Leg Raises
15, 10, 15, 15, 15
Leg Press
10 x 180, 270, 360, 360, 360

[Original Poster]

Joc, You are a riot.

Nice STRONG WO !

[jocularric]

Thank you Sir Chi.

Warm-up Recumbent Bike
10 min

Rotator Cuff Warm-up
Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
20 x 10, 10, 10

A-Trainer?s Cable Flies
10 x 20, 20, 20, 20, 20, 30

Dips
10, 10, 10, 10, 10, 12

4 Board Press/Bench Shrugs
10 x 135, 155, 175, 195, 205, 6 x 215 Rest at the top 4 more
Barbell Rows/Kelso Shrugs
10 x 135, 155, 175, 195, 205, 215

1 Arm Dumbbell Bench Press/Bench Shrugs
10 x 50, 55, 60, 65, 8 x 70 Rest at the top plus 1 more, 10 x 70
Wide Grip Lat Pull Downs/WG Pull-Down Shrugs
10 x 140, 150, 150, 160, 160, 170

T-Bar Rows/Kelso Shrugs
10 x 45, 55, 65, 75, 85, 95
Dumbbell Bench on a Stability Ball
10 x 50, 55, 60, 65, 70, 7 x 75

Close Grip Lat Pull Downs/CG Pull-Down Shrugs
10 x 150, 150, 160, 160, 160, 8 x 160
Full Lat Extensions
10 x 30, 30, 30, 30, 30, 30

Cardio--Recumbent Bike 30 min.

[Tifflex]

Strong workouts Joc. I think the journal is a good idea to keep you headed toward your goals. Keep up the good work.

[jocularric]

Wednesday, 28 February 2007
Off

Thursday, 1 March 2007 -- Back and Legs
One Arm Snatch
10 x 45, 50, 55, 60
One Arm Pull-Downs
10 x 120, 120, 130, 130

Bent Leg Good Mornings/Hise Shrug
10 x 135, 155, 175, 185, 195, 195
Wide Grip Lat Pull-Downs/WG Pull-Down Shrugs
10 x 140, 150, 160, 170, 170, 170

SLDL/Deads
10 x 135, 5 x 225, 245 (Arrgh! Lost my grip and trying not to drop the weight I tweaked my back)
CG Lat Pull-Downs/CG Pull-Down Shrugs
10 x 150, 150, 160, 160, 8 x 170, 170

I need to organize my split better, improve my grip, or get straps--maybe all three. My grip gives out too soon if I do any type of Oly lifts or upper back exercises AND SLDL/Deads. I like doing these on the same day because of the shoulder/trap work and the pulling movements.

Arrgh!

What to do, what to do?

In any case my back is hosed for a few days. I'll be doing more stretching than usual and popping Ibuprofen like candy.

[jocularric]

Took it easy today. My back is sore (which I expected) along with my Gluteus Minimus and Medius and Tensor Fasciae Latae. Man, I must have been doing some weird twisting or something. I never felt those muscles be sore before. I wasn't sure how this would effect my lifts.

Incline Close Grip Bench Press/Incline Shoulder Raises
10 x 135, 145, 6 x 155, 5 x 155, 155, 155, 6 x 165

Bench Press/Bench Shrugs
10 x 135, 145, 155, 165, 7 x 175, 6 x 175, 5 x 175, 175

ATrainer's Cable Flies--Hi, Med, Low
10 x 20, 20, 20, 20, 30, 30 (Last tri-set was sloppy--I should have rested a little more or used less weight.)

Well, I felt all my lifts in my back and wasn't getting much help from my core but still I went up in my lifts. Pleased overall!

[jocularric]

Supported Rows/Kelso Shrugs
10 x 140, 160, 180, 200, 220, 220

Supported T-Bar Rows/Kelso Shrugs
10 x 45, 55, 65, 75, 85, 95, 105
Lateral Raises-Side/Back
10 x 17.5, 17.5, 17.5, 17.5, 17.5, 20

Upright Rows
10 x 80, 90, 90, 90, 90, 100, 100
Face Pulls
10 x 90, 100, 110, 120, 130, 140

Dunn Lat Pulls
10 x 50, 60, 70, 80, 90, 100
Iron Cross
10 x 50, 60, 70, 60, 60, 60 (70 lbs. put too much stress on my elbows)
Full Lat Extensions
10 x 50, 40, 30, 30, 30, 30

[jocularric]

Weighted Dips
10 x BW, BW, 10, 10, 20, 20
Barbell Curls
10 x 70, 70, 70, 70, 80, 7 Negs x 90, 3 Negs x 90

Triceps Cable Push-Downs
10 x 150, 160, 170, 180, 190, 8 Negs x 200, 1 Neg x 200, 1 Neg x 200
Reverse Curls
10 x 70, 70, 70, 70, 80, 5 x 90, 5 Negs x 90

Overhead Triceps Cable Extensions
10 x 100, 110, 120, 130, 140, 140
Concentration Curls
10 x 20, 20, 20, 20, 22.5, 25

[jocularric]

Sunday, 4 March 2007 - Rest/Fast

Monday, 5 March 2007 - Grip and Legs
OK I'm getting frustrated with my grip. I even considered getting some straps or hooks. I even posted a thread asking people which they thought is better. Well, for right now I'll just make a more concentrated effort in improving my grip.

Grip
Warm up:
Over hand catch Plate Toss - all four fingers
40 x 10
Over hand catch 3.5" Block Toss
30 x 15

Plate Toss - Last two fingers
40 x 10, 10, 10, 10, 10, 10
Over hand catch 3.5" Block Toss - Last three fingers
40 x 15, 15, 15, 15, 15, 15

Grip Machine
10 x 70, 70, 70, 70, 70, 80

Static Hangs
1 min x BW, BW, BW

Legs
Going light today. I'm not taking Ibuprofen anymore but I still feel a weak spot.
Cardio Warm-up Recumbent Bike - 10 min

Front Squats
10 x 135, 185, 185, 185, 185, 6 x 185, 4 x 185
Donkey Calf Raises
10 x 400, 400, 400, 400, 400, 400

Squats/Hise Shrugs
10 x 185, 185, 185, 185, 185, 185
Standing Calf Raises
10 x 180, 270, 360, 450, 540, 630, 720

Walking Side Lunges
10 x 30, 30, 30, 30
Sissy Squats
10 x 15, 15, 15, 15

My form started to go on the front squats and I was putting more of my back in to it. So, I stopped at six reps on the last set and then did another set with four reps. Funny the standing calf raises did seem to bother my back at all. However, the superset of lunges and sissy squats did--Stopped at four sets.

[Hibiscus09]

Wow, you've been working hard while I was partying! Great job on the workouts!

Happy Tuesday!

[jocularric]

Thanks for noticing, Hibby (In my best eeyore voice.)

Tuesday, 6 March 2007 -- Rest

Wednesday, 7 March 2007 -- Rest

Thursday, 8 March 2007 -- Chest & Triceps
Warm-up
Cardio -- Recumbent bike 10 min
Rotator Cuff
Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
10 x 10, 20 x 10, 30 x 10

Four Board Press/Bench Shrugs
10 x 135, 155, 175, 195, 215, 225

1 Arm Dumbbell Bench Press/Bench Shrugs
10 x 50, 55, 60, 65, 70, 75

Dumbbell Bench Press on Stability Ball
10 x 50, 55, 60, 65, 70, 9 x 75

A-Trainer's Cable Flies
10 x 20, 20, 20, 20, 20, 30
Triceps Cable Push Downs
10 x 150, 160, 170, 180, 190, 200

Overhead Triceps Cable Extensions w/rope
10 x 80, 90, 90, 100, 100, 100, 110

Tate Triceps Extensions to failure
10 x 20, 12 x 17.5, 17.5, 17.5, 13 x 17.5, 15 x 17.5

[Hibiscus09]

Very nice! I don't know "empty the can." What's that? I guess I can kind of imagine it.

[jocularric]

Very nice! I don't know "empty the can." What's that? I guess I can kind of imagine it.

I can think of other ways to empty the can that more enjoyable. But, the "Empty the Can" exercise as described by my physical therapist is a front lateral raise. It's done at a 45 degree angle from your body. Rotate your hand so your thumbs are pointing down and lift your arm like you're emptying a can--hence the name. The angle, between lateral and front raises, targets the supraspinatus.

[jocularric]

Warm-up
Rotator Cuff
Inner/Outer Lateral Rotations/Cuban Rotations/Empty the Can
20 x 10, 10

Barbell Rows/Kelso Shrugs
10 x 135, 155, 175, 195, 215, 5 x 235, 4 x 235
Overhead Press/Overhead Shrugs
10 x 95, 100, 105, 115, 120, 125

T-Bar Rows/Kelso Shrugs
10 x 65, 65, 85, 95, 105, 115
Upright Rows
10 x 80, 90, 90, 100, 100, 100

Lateral Raises/Rear Lateral Raises/ Front Raises/Arnold Press
10 x 20, 20, 20, 20, 20, 20

Dumbbell Curls/Reverse Dumbbell Curls/Concentration Curls
10 x 30, 30, 30, 30, 30, 30

[jocularric]

Sunday, 11 March 2007 - the Sabbath, a day of rest.

Monday, 12 March 2007 - Cardio
Walk to gym 20 min (sometimes it's good to live in small town, USA)

Cardio - Recumbent Bike 35 min, Ave HR 136, Max HR 168 ( That's 94% of my est. max--Muaaahahaha (evil laugh) can we make it go higher?) Est. Calories 239

Walk home 20 min

[jocularric]

Warm-up - Walk to gym 20 Min

Good Mornings/Hise Shrugs
10 x 135, 155, 175, 195, 195, 195
Donkey Calf Raises
10 x 400, 400, 400, 400, 400, 400

Straight Leg Dead Lifts
10 x 135, 225, 245, 265, 5 x 285, 285
Dead Lifts
10 x 135, 225, 245, 265, 5 x 285, 285
Standing Calf Raises
10 x 360, 450, 540, 630, 720, 720

Leg Raises
15, 15, 15, 15

Walk home 20 min

OK, that was good. This was the first time since I tweaked my back a couple of weeks ago I did these exercises. I didn't go up in weight but I was able to increase the reps. The reason I figure. . . .My grip lasted a little longer. But, I still have a long way to go in strengthening my grip. 405 lbs (RAW) was my max for SLDL/Dead Lifts and I'm no where near that yet.

[Hibiscus09]

Nice workouts, sweetie!

I've done front laterals like you described, but with thumbs up and call them candlesticks. I've never tried emptying the cans.

[jocularric]

Nice workouts, sweetie!

I've done front laterals like you described, but with thumbs up and call them candlesticks. I've never tried emptying the cans.

Thank you Milady.

Candlesticks? Would those be for the anterior delts?

Emptying the can is one tool I have to fight supraspinatus weakness. It messes with me during any shoulder flexion or abduction activities. I make sure I warm up my shoulders before loading the weight on them.

[jocularric]

Wednesday, 14 March 2007 -- Off

Thursday, 15 March 2007 -- Off

Friday, 16 March 2007 -- Chest/Back
A-Trainer's Cable Flies
10 x 20, 20, 20, 20, 20, 30
Wide Grip Lat Pull Downs/WG Lat Pull Down Shrugs
10 x 140, 140, 150, 160, 160, 160

Incline Close Grip Bench Press/Incline Shoulder Shrugs
10 x 135, 145, 155, 7 x 165, 5 x 165, 165
Close Grip Lat Pull Downs/CG Lat Pull Down Shrugs
10 x 140, 150, 160, 160, 170, 170

Bench Press/Bench Shrugs
10 x 135, 145, 155, 165, 8 x 175, 5 x 185
Supported Rows/Kelso Shrugs
10 x 140, 160, 180, 200, 220, 5 x 240, 240

[jocularric]

Overhead Press/Overhead Shrugs
10 x 115, 115, 115, 125, 130, 130
Upright Rows
10 x 80, 90, 90, 90, 100, 100

Dunn Lat Pulls
10 x 60, 70, 80, 90, 100, 110
Iron Cross
10 x 60, 70, 80, 70, 70, 70 (80 lbs. put too much stress on my elbows but I did go up 10#)
Full Lat Extensions
10 x 30, 30, 30, 40, 40, 50
Face Pulls
10x 90, 100, 110, 120, 130, 140

[jocularric]

Sunday, 18 March 2007 -- the Sabbath, a day of rest.

Monday, 19 March 2007 Quads and Calves
Front Squats
10 x 135, 155, 175, 5 x 195, 195, 215, 215
Donkey Calf Raises
10 x 400, 400, 400, 400, 400, 400, 400

Squats/Hise Shrugs
10 x 225, 245, 245, 265
Standing Calf Raises
10 x 450, 540, 630, 720, 810

Walking Lunges
10 x 45, 45, 45, 45, 45, 45
Sissy Squats
10 x 22.5, 22.5, 22.5, 22.5, 22.5, 22.5
Leg Raises
15, 15, 15, 15, 15, 15

Good leg workout. I was concerned as to how it was going to turn out. My motivation wasn't there. So I planned on just doing something--it would be better than nothing at all. On the front squats I just focused on my form and hadn't planned on trying to increase the weight over what I did the last time. But I just kept adding weight and I was able to keep good form. I ended up in increasing the weight by 10#. That changed my whole feeling. With the Squats I skipped any warm-up sets. Here too I was able to increase the weight. The trend continued with the lunges and sissy squats too.

I love this and the feeling it gives.

[Hibiscus09]

Nice workouts, joc! Glad you persevered and ending up getting a good workout done yesterday. I felt the same way today -- kind of poopie and like I didn't want to do it and I had a great workout! Just goes to show you -- don't listen to the little people in your head when they're droopy.