JCranston: Back from the dead.

[jcranston]

Back to logging after a year or so hiatus. I have been working out pretty consistently and dialing in eating habits. Current goal is to work down to a solid 185-190 at 8% BF.

Supplements are Hemavol, Conquer and Creatine Mono. Fish oil at 8 hr intervals. Average about 2 gallons of water a day.
Rest day intake: 1883 Cal F98 C27 P224
Workout intake: 2312 Cal F68 C189 P246

Routine is full body with a set range of reps/sets based on the day of the week. M=2 sets/20 reps W=3 sets/10 reps F=4 sets/5 reps

[jcranston]

03/03/2014

Full Body A
Weight in pounds/reps
Squat: 175/20 175/15
Lying Leg Curl: 2/120/20
Machine Calf Raise: 270/20 270/15
Incline Dumbbell Press: 40/20 40/18
Wide-Grip Lat Pulldown: 135/20 135/13
Face Pull: 2/50/20
Tricep Pushdown(Rope): 2/50/20
Incline Dumbbell Curl: 20/20 20/10

Fighting off the remnants of a sinus infection but had an overall good workout. Sinus' was on fire by the end...

Average HR: 125
Peak HR: 156
Intensity: 38%
Cal: 479
Duration: 46:36
Willpower: 3.15

[Filmbuff81]

IN




and hot damn a ton of volume.

[jcranston]

Welcome good sir! Monday is all about that volume time, I still have a pump in my tri's!

[MatTheCur]

JC! JC! JC! JC! JC! JC! JC! JC! JC! JC! JC!

FINALLY! Great to see you back logging

[jcranston]

JC! JC! JC! JC! JC! JC! JC! JC! JC! JC! JC!

FINALLY! Great to see you back logging

Thanks!!! Mixing my pre for the upcoming workout right now!

[jcranston]

03/05/2014

Full Body B

Weight in pounds/reps

Squat: 2/215/10, 215/6
GHR: 3/10
Seated Calf Raise: 3/100/10
Incline Dumbbell Fly(Modified): 2/25/10, 25/6
Chin-Up: 10,8,7
OHP: 85/10, 85/8, 85/4
Tricep Pushdown: 3/80/10
Hammer Curl: 3/55/10

Sinus infection is still lingering but hopefully will be gone by Friday. My pace ran a bit slow today and I left to workout later than usual.

Average HR: 129
Peak HR: 164
Intensity: 43%
Cal: 664
Duration: 59:47
Willpower: 5.59

[jcranston]

03/07/2014

Full Body C

Weight in pounds/reps

Squat: 3/235/5, 235/3
SLDl: 4/235/5
Standing Calf Raise: 4/280/5
Incline Bench Press: 4/145/5
Pull-Up: 4/BW/5
DB Shrug: 4/100/5
Tricep Pushdown(V bar): 4/110/5
BB Curl: 3/90/5, 90/4

Average HR: 132
Peak HR: 166
Intensity: 47%
Cal: 786
Duration: 1:07:08
Willpower: 6.97

[MatTheCur]

Great looking couple of sessions there sir!

What's the willpower deal?

[jcranston]

Thank you sir!

http://www.underarmour.com/shop/us/en/armour39

[jcranston]

03/10/2014

Full Body A
Weight in pounds/reps
Squat: 175/20 175/20
Lying Leg Curl: 130/20 130/12
Machine Calf Raise: 270/20 270/13
Incline Dumbbell Press: 40/20 40/20
Wide-Grip Lat Pulldown: 135/20 135/15
Face Pull: 60/15 60/10
Tricep Pushdown(Rope): 60/17 60/13
Incline Dumbbell Curl: 17.5/20 17.5/15

Average HR: 126
Peak HR: 164
Intensity: 39%
Cal: 479
Duration: 44:58
Willpower: 3.54

[Filmbuff81]

awesome workouts and damn that's a pricey monitor, but considering my 2 cheap ones have broken it probably would be good to invest in a more durable one one of these days.

[jcranston]

Sad part is, it has actually dropped $50 in price...

[bradandblake]

Thank you sir!

http://www.underarmour.com/shop/us/en/armour39

That's pretty cool. I want one.

[jcranston]

That's pretty cool. I want one.

Thanks, welcome to the log!

[jcranston]

03/12/2014

Full Body B

Weight in pounds/reps

Squat: 2/215/10, 215/8, 215/6
GHR: 3/10
Seated Calf Raise: 2/110/10, 110/8
Incline Dumbbell Fly(Modified): 3/20/10
Chin-Up: 10,10, 7
OHP: 85/10, 85/7, 85/5
Tricep Pushdown: 90/10, 90/6, 90/4
Hammer Curl: 2/60/10, 60/8

Average HR: 131
Peak HR: 183
Intensity: 46%
Cal: 684
Duration: 59:22
Willpower: 6.08

[TellitAgain]

in on old guy workout journal. i'll be 30 in july

[MatTheCur]

in on old guy workout journal. i'll be 30 in july

F-U.

32 in May. Jerk. Get outta here, young'un. :P

[TellitAgain]

F-U.

32 in May. Jerk. Get outta here, young'un. :P

feels

too many to hold

[jcranston]

Welcome to the O35! We crusty in hur.

[jcranston]

03/14/2014

Full Body C

Weight in pounds/reps

Squat: 245/5 245/5 245/4 245/3
SLDl: 4/245/5
Standing Calf Raise: 4/300/5
Incline Bench Press: 155/5 155/4 155/2 155/2
Pull-Up: 4/5/5
BB Shrug(behind back): 4/215/5
Tricep Pushdown(V bar): 120/2...
BB Curl: 90/5 90/3 90/3 90/2

Workout went down the crapper after shrugs... Sleep is getting screwy again, may have to switch back to 4hrs a night.

Average HR: 130
Peak HR: 171
Intensity: 44%
Cal: 676
Duration: 1:00:08
Willpower: 5.80

[Filmbuff81]

Great work and 50 buck price and still that pricey is very sad indeed.

I like the willpower rating mine is about a 1 hahahah.

[MatTheCur]

03/14/2014

Full Body C

Weight in pounds/reps

Squat: 245/5 245/5 245/4 245/3
SLDl: 4/245/5
Standing Calf Raise: 4/300/5
Incline Bench Press: 155/5 155/4 155/2 155/2
Pull-Up: 4/5/5
BB Shrug(behind back): 4/215/5
Tricep Pushdown(V bar): 120/2...
BB Curl: 90/5 90/3 90/3 90/2

Workout went down the crapper after shrugs... Sleep is getting screwy again, may have to switch back to 4hrs a night.

Average HR: 130
Peak HR: 171
Intensity: 44%
Cal: 676
Duration: 1:00:08
Willpower: 5.80

Nice squats and SLDL bud!!

How long are you sleeping now?!

[jcranston]

Great work and 50 buck price and still that pricey is very sad indeed.

I like the willpower rating mine is about a 1 hahahah.

Thanks broseph! lulz

Nice squats and SLDL bud!!

How long are you sleeping now?!

Thanks, 8 hrs technically, or at least that is how much time I schedule. Problem is I am waking up 4 hrs later almost every night. This happened a year or two ago as well, I just rolled with it then but not sure I want to do it this go around. I may need to move all my carbs earlier in the day on workout days to see if that helps, I get so freaking hot at night it really ridiculous. Sleeping in heatgear tights and long sleeve which helps some as I can't feel the moisture but the wife won't let me keep the house any lower than 65 at night. Hrm, I need to invent a way to convert body heat to usable energy, cut my power bill that way.

On another note, finally did measurements today, it had been one day shy of a year since the last go. At first I was disappoint, now kinda mixed on the feelz.
Descending order from list below.
Date/Arms/Calves/Neck/Waist/Shoulders/Thigh/Weight
3/16/2013 3/15/2014
14.625 14.25
15.25 15.25
16 17
37.625 35.25
50.25 47.25
23 22
205.6 190.4

[jcranston]

Playing with a new routine... see how it goes.

Incline Bench Press 4/95/12
Incline Dumbbell Flye 2/15/15 15/20
Cable Crossover 40/15 50/15 50/13
Bench Press 2/95/15 95/13
Tricep Pressdown 60/15 2/60/12
Lying Triceps Extension 20/12 15/15 15/11
Cable Overhead Triceps Extension 2/40/15 40/21
Standing Calf Raise 120/20 3/120/15
Seated Calf Raise 3/45/20 45/25

No pre-wo, no carbs pre-wo, took about an hour. We will see where this goes.

Average HR: 112
Peak HR: 161
Intensity: 21%
Cal: 582
Duration: 1:07:52
Willpower: 2.35

[MatTheCur]

Playing with a new routine... see how it goes.

Incline Bench Press 4/95/12
Incline Dumbbell Flye 2/15/15 15/20
Cable Crossover 40/15 50/15 50/13
Bench Press 2/95/15 95/13
Tricep Pressdown 60/15 2/60/12
Lying Triceps Extension 20/12 15/15 15/11
Cable Overhead Triceps Extension 2/40/15 40/21
Standing Calf Raise 120/20 3/120/15
Seated Calf Raise 3/45/20 45/25

No pre-wo, no carbs pre-wo, took about an hour. We will see where this goes.

Will you be doing the Big 3/4?

[jcranston]

Will you be doing the Big 3/4?

Sort of. Squats, Romanian DL, Bench, no OHP though, DB Shoulder Press instead.

[jcranston]

Dumbbell Incline Row: 3/45/15 45/20
Wide-Grip Pulldown: 2/105/15 105/17
Standing Pulldown: 50/15 2/60/15
Straight Arm Pulldown: 40/15 2/40/12

Barbell Curl: 50/15 3/50/15
Dumbbell Incline Curl: 2/15/12 15/16
One-Arm High Cable Curl: 2/30/15 30/20

Hip Thrust: 20 20 30 reps
Crunch: 20 20 30 reps
Oblique Crunch: 20 20 26 reps

Abs almost killed me... Triceps were sore from yesterday which made it awesome on the pulldowns.

Average HR: 119
Peak HR: 193
Intensity: 30%
Cal: 630
Duration: 1:05:00
Willpower: 4.28

[jcranston]

Dumbbell Shoulder Press: 25/15 2/30/15 30/12
Dumbbell Lateral Raise: 10/15 10/12 10/14
One-Arm Cable Front Raise: 20/12 2/20/10
High Cable Rear Delt Flye: 2/20/15 20/20
Dumbbell Shrug: 3/50/12 50/15

Seated Calf Raise: 45/25 2/45/20 15/30
Leg Press Calf Raise: 3/90/25 90/30

Got a compliment from one of the guys who is training to compete next year, feltgudmane.png

Average HR: 117
Peak HR: 193
Intensity: 28%
Cal: 528
Duration: 56:21
Willpower: 3.66

[MatTheCur]

Sort of. Squats, Romanian DL, Bench, no OHP though, DB Shoulder Press instead.

Gotcha!

Lookin' good with the lifts man!