Doc's Training - Summer to Summer

[DocJekyll]

No grass grows under your feet that's for sure... great gym dun, now time for the sun... awesome!

Thanks Boss. Keep'no it real. That's for sure. Have a great weekend Moose. Enjoy the free eats!

[bradandblake]

Nice scale work! You must be eating more sugars less sodium?

[DocJekyll]

Yeah man! Dialed the sodium in at just over 2k yesterday. What a freak'n difference.

Especially considering the choices that could have been made for dinner last night. Dun good!

[DocJekyll]

Well, Maverick and Goose did have a chance to play 2 on 2 today on the beach. Some of my sons friends set up a real nice net on the beach. We played for about 2 hours...and then tore azz for the ocean. Cardio booked. I miss volleyball. Fun chit.

[DocJekyll]

So bummed. I'm an idiot. I left my beats in the car today and they melted.

I loved those headphones. Time to call dre. Fcuk

[raynerd]

Wow unreal volume on that workout! And 184? What a drop! You must have been looking incredible. Love volleyball myself, great sport, especially on the beach. Sounds like an awesome Saturday!

[fittofattofit]

It's a beautiful morning.
Chest and Triceps went something like this today.

8:00 AM - NY
Hyde - 1 massive scoop
Amino Fuel - 3 T

LISS - 5 mins

HS Incline Press s/s Pec dec
2 pps x 12 / 90 x 12
2 pps +10 x 8 / 105 x 10
2 pps +20 x 6 / 105 x 10
2 pps x 8 / 105 x 10
1 pps +35 x 8 / 105 x 10
1 pps +35 x 8 / 105 x 10
1 pps +35 x 8 / 105 x 12
Different start this morning. That work up didn't work for me at. all. Wasn't a good warm up into working sets. So reduced it and went for the pump and got it on big time.

HS Decline Press s/s Double Crunch
2 pps x 14 x 130 x 20
2 pps +25 x 11 / 140 x 12
2 pps +35 x 11 / 140 x 12
3 pps x 8 / 130 x 12
3 pps +10 x 6 / 130 x 10 (nice set)
3 pps x 8 / 120 x 14
3 pps x 8 / 120 x 14

Incline Press (TUT Work) s/s Db scoops
Slow, quite deliberate and squeeze
60 x 8 / 20 x 10
55 x 10 / 20 x 10
60 x 8 / 20 x 10
55 x 10 / 20 x10

Cables - FST 7
40 x 14
50 x 12
40 x 12
40 x 10
30 x 12
30 x 12
30 x 12

V-Bar Pressdown s/s seated calves
140 x 10 / 70 x 30
140 x 9 / 70 x 25
150 x 8 / 90 x 20
160 x 7 / 90 x 20
150 x 9 / 90 x 20
140 x 8 drop 110 x 8 drop 80 x 10 drop 60 x 20

Skulls s/s CG Press
80 x 8 / 80 x 8
70 x 8 / 70 x 8
70 x 8 / 70 x 8
70 x 8 / 70 x 8

French Press s/s DB shrugs
60 x 12 / 70 x 12
65 x 10 / 75 x 12
65 x 10 / 85 x 10
60 x 12 / 90 x 10

Rope P/D s/s diamonds.
70 x 16 / bw x 12
80 x 10 / bw x 10
80 x 10 / bw x 10
70 x 12 / bw x 8
70 x 10 drop 60 x 8drop 40 x 12 drop 30 x 20 run 40 x 8 run 50 x 8 run 60 x 6 run 70 x 2

Master of Stairs - Intervals - 25 minutes

PostJym - Recovery and dextrose
Monster milk

Morning weight: 184.3 (WTF!)
7 day average:

Yesterday's Macros:
Calories: 3,010
Carbs: 203
Protein: 208
Fat: 68

Decent work this morning. Got off to an odd start on presses; but got back into the groove in short order.

89 sets in something like an hour and a half. Had a great pump and some good vascularity going today. Woke up very lean.

Time for some food and Vit D. Have a great day guys.

Just a huge way to get that Saturday started Chris, and then to spend the day playing beach volleyball .... pumped and ripped dad would have been getting a few mirin' glances

[DocJekyll]

8AM - NY

HYDE - 1.25 scoops
AminoFuel - 3T

HS High Row s/s HS Low Rev Row
1 pps +35 x 16 / 1 pps +25 x 12
2 pps x 14 / 1 pps +35 x 10
2 pps +25 x 12 / 2 pps x 10
3 pps x 9 / 2 pps +10 x 9
3 pps +25 x 6 / 2 pps +10 x 9
3 pps + 25 x 7 / 2 pps +10 x 10 (ya!)
3 pps x 9 / 2 pps +10 x 10

HS High Rev Row s/s HS Low Row
2 pps x 12 / 2 pps x 12
2 pps +25 x 8 / 2 pps +25 x 10
2 pps +25 x 7 / 2 pps +35 x 9
2 pps +10 x 9 / 2 pps +35 x 10
2 pps +10 x 10 / 3 pps x 10
2 pps +25 x 8 / 3 pps x 10
Actually got stronger during this set. Felt good

WG Lat Pulldown s/s Seated Rope Cable Row
120 x 12 / 90 x 12
135 x 11 / 105 x 11
150 x 10 / 120 x 10
165 x 8 / 120 x 10
135 x 10 / 120 x 8

DB Curls s/s Straight Pulldown
30 x 14 / 80 x 12
35 x 10 / 90 x 12
40 x 9 / 100 x 12
45 x 8 / 110 x 10
35 x 10 drop 30 x 8 drop 25 x 10 drop 20 x 20 / 120 x 8 drop 90 x 12 drop 70 x 12

Preachers s/s DB Rows (incline against the rack)
45 x 14 / 85 x 10
55 x 12 / 95 x 8
65 x 9 / 100 x 8
75 x 8 / 115 x 6
85 x 7 / 125 x 5
75 x 8 drop 55 x 8 drop 45 x 10 pause 45 x 8 pause 45 x 8 / 125 x 6
45 x 8 (each arm)
45 x 8
I had to see what some real weight in DB rows felt like. Damn you Brad.

Cambered Curls s/s Pull Overs
60 x 12 / 165 x 12
70 x 10 / 180 x 12
80 x 8 / 195 x 10
60 x 10 / 210 x 10
40 x 20

Cross-Body Hammers
25 x 14
30 x 10
35 x 8
40 x 7 drop 25 x 8

Liss - 25 minute - Intervals

PostJym - Recovery Matrix and Dextrose
muscle Milk Pro series 50

Morning Weight: 188.8
7 day Average:

Yesterday's Macros:
Calories: 4,812
Carbs: 400
Protein: 320
fat: 117

Looked a little puffy this morning; but go rid of most of it post cardio. Unfortunately, I had to eat beach food yesterday. It was clean; but salty. Hit some serious calories yesterday. Going to keep the sodium really low today, clean less dense food and flush out.

Brad - I have no idea how you row those DBs man. I could only get 6 at 125; you beast.

Ordered some new headphone. Should be here Wednesday. Such a dope I am.

[DocJekyll]

Wow unreal volume on that workout! And 184? What a drop! You must have been looking incredible. Love volleyball myself, great sport, especially on the beach. Sounds like an awesome Saturday!

Ya man, it's all in the sodium. Crazy, right? Unfortunately, had no choices at lunch yesterday and had to eat some sodium laden turkey and chicken.

It was so much fun. Father and son against. We were a little rusty at first though. Lol.

Just a huge way to get that Saturday started Chris, and then to spend the day playing beach volleyball .... pumped and ripped dad would have been getting a few mirin' glances

I was so busy trying to keep up with the 15 and 16 year olds I didn't notice. Lol.
It was a fun-day to say the least and I got a good sweat on to boot!


Hope everyone is having a great weekend.

[MooseTequila]

Awesome day in the sun with the son Doc... good times well earned!

[DocJekyll]

Thanks Moose. Looks like you had a good one yourself yesterday. Those fish tacos sound marvelous, from the description. Are they fried or grilled?

[bradandblake]

I don't know man. The row exercise, I really attacked it, for a while and it just kept going up. I used to struggle with 100x8, so I just kept pushing it every week. I wouldn't be surprised if you start progressing quickly on it if you prioritize it. By the way, I put one knee and hand on a bench, bent over at the waist.

[MooseTequila]

Thanks Moose. Looks like you had a good one yourself yesterday. Those fish tacos sound marvelous, from the description. Are they fried or grilled?

My mahi tacos were grilled, but they have a corona beer batter fried version with cod. The shells are unique in the they have some sort of crust on them, and the fish was awesome... and that fruits salsa combined with the spices... such good grub! If ya ever head out to Cali, Swabbies is on me!

[mirroroferised]

Well, Maverick and Goose did have a chance to play 2 on 2 today on the beach.

Nice



Good couple sessions. Sounds like an awesome weekend...minus the headphones.

[DocJekyll]

I don't know man. The row exercise, I really attacked it, for a while and it just kept going up. I used to struggle with 100x8, so I just kept pushing it every week. I wouldn't be surprised if you start progressing quickly on it if you prioritize it. By the way, I put one knee and hand on a bench, bent over at the waist.

Yeah, I figured you were doing them in more "traditional" manner. Me, I just grab the rack and grab the db and get after it. Just less time. That's a lot of weight. 125 was heavy. If I were fresh and not that far into the session I would love to see what 140 feels like. Lol. It'll be a single. Lol.

My mahi tacos were grilled, but they have a corona beer batter fried version with cod. The shells are unique in the they have some sort of crust on them, and the fish was awesome... and that fruits salsa combined with the spices... such good grub! If ya ever head out to Cali, Swabbies is on me!

Your on Man! looks like a cool, chill out kinda place. Sacramento, correct? Grilled mahi is a good choice.

Nice



Good couple sessions. Sounds like an awesome weekend...minus the headphones.

Ya man, great weekend; thanks. Some quality one on one time with the eldest. They grow up so fast.

[MooseTequila]

Yup... on the Sacramento River off of Garden Highway... posting a few pics in my journal... place has a great vibe, old, young, hipsters, wannabes, bikers... me

[bradandblake]

Yeah, I figured you were doing them in more "traditional" manner. Me, I just grab the rack and grab the db and get after it. Just less time. That's a lot of weight. 125 was heavy. If I were fresh and not that far into the session I would love to see what 140 feels like. Lol. It'll be a single. Lol.



Your on Man! looks like a cool, chill out kinda place. Sacramento, correct? Grilled mahi is a good choice.



Ya man, great weekend; thanks. Some quality one on one time with the eldest. They grow up so fast.

Haha. Nah. The way you are doing them is really a lot tougher imo. The knee on bench really stabilizes the core.

[DocJekyll]

My core was ready to rupture on #6. Lol.

[DocJekyll]

The coming week is a little screwy for me on Monday and Tuesday; so I'll do my best. Shouldn't be a real issue though since I have off Wed through the weekend. I can always make something up.

Monday: AM Cardio PM Leg and Delts
Tuesday: AM Cardio
Wednesday: AM chest and triceps PM cardio (potentially)
Thursday: AM back and biceps PM cardio
Friday: AM legs and delts PM cardio (potentially)
Saturday: chest and tris
Sunday: back and bis

Nothing spectatulclar. But I will have the opportunity to burn some extra calories up this week. If I can keep the diet clean with company I should make some more progress this week.

Diet will continue as is until something needs to be changed.

[fittofattofit]

Nothing wrong with DB rows @ 125 x 6 ... it was on set number 60 after all

[DocJekyll]

Nothing wrong with DB rows @ 125 x 6 ... it was on set number 60 after all

Ha, true story. I wonder what I could grab a little earlier. Plates are moving though. I'm happy.

[DocJekyll]

Woke up today feeling like a pile of $hit so bagged the AM Cardio.

If i feel better later I will hit legs; if not total rest day. Tomorrow could be one as well. I haven't had a day off in 3 weeks and I have a great week planned for time off. So i can just mutilate chit wed-mon if need be.



Morning Weight: 187.4


Yesterdays Macros:
Calories: 2,763
Carbs: 197
Protein: 247
Fat: 85


I think I will keep the diet low and clean today. I am liking the scale weight and leanness

[bradandblake]

Yeah bro, listen to the body. Things are going well for you.

[MooseTequila]

Well if you are feeling like a pile, chances are you hurt yourself forcing chit... chill, you've earned it and then some!

[DocJekyll]

Yeah bro, listen to the body. Things are going well for you.

ya, i think i did the right thing. Helps knowing that i can make it up as well.

Well if you are feeling like a pile, chances are you hurt yourself forcing chit... chill, you've earned it and then some!

Thanks Moose. Yes, somedays you need to throttle back a little.




3:30 PM - Calories: 1,358 / Carbs: 88 / Protein: 140 / Fat: 46 / Sodium: 1,721 (Na will be under or around 2k for the day).

[tjwoody]

Good job on the fat loss.

[mirroroferised]

Day off? What the hell? Am I in my own journal or something

[trickyB]

ZR1 is a faboulous ride. Im thinking that corvette is probably the only American whip I have ever owned. Do you have?

No the ZR1 is way more vette than I need.

[trickyB]

ya, i think i did the right thing. Helps knowing that i can make it up as well.



Thanks Moose. Yes, somedays you need to throttle back a little.

.

So true, took a full week off when I went on vacation with my daughter. Felt great when I got back into the gym.

You deserve a break, enjoy it guilt free!

[Plateauplower]

Great weekend sessions and sticking to the plan. Enjoy the rest, you've certainly earned it!