Purgatory

[Jasonk282]

Looked great from what I saw!

And of course ... that's what gave me the idea

Now that's what I am talking about...Great kung fu flick and Wu is the chit.

[TheMatzah]

Pritch,

Where's the Zumba?

[pastorpritch]

Now that's what I am talking about...Great kung fu flick and Wu is the chit.

Pritch,

Where's the Zumba?

Ha! Zumba , such a funny word ..


Too lazy to type up my workout right now but know that there were rest pauses, drop sets, static holds, and a little lower back pain

And the Wu was playing loud ...

[pastorpritch]

WEEK FOUR, DAY FOUR

WORKOUT THOUGHTS
>> Good stuff today. Felt really pumped when all was done

PRE GYM MEALS
12oz turkey chili
4oz chicken, 3oz brown rice, 4oz sweet potato
Some coffee
No supps

EZ CURL // LYING EZ CURL
35EA x 3 (Tempo 4:10:4)
45EA x 3 (Tempo 4:10:4)
55EA x 3 (Tempo 4:10:4)
65 x 10
75 x 8 | 10
THE SLOWER TEMPO ON THIS REALLY HELPED ME 'DISCOVER' WHERE THE SWEET SPOTS WERE IN THE MOVEMENT

CABLE FLY
30 x 5 (Tempo 4:10:4)
40 x 3 (Tempo 4:10:4), 10 reps
50 x 3 (Tempo 4:10:4), 10 reps
60 x 3 (Tempo 4:10:4), 5 reps
70 x 7
80 x 4
80 x 4
drop 70 x 4
drop 60 x 6
drop 50 x 6
drop 40 x 8
drop 30 x 20
WICKED PUMP AFTER THIS! AND THIS IS A PREVIEW OF WEEKS 8-12

NARROW GRIP PULLDOWN
80 x 3 (Tempo 3:1-8:3), 8 reps
90 x 3 (Tempo 3:1-8:3), 8 reps
100 x 3 (Tempo 3:1-8:3), 8 reps
110 x 8
120 x 8

RDL
65 x 3 (Tempo 3:10:3)
85 x 3 (Tempo 3:10:3), 8 R reps
105 x 3 (Tempo 3:10:3), 8 reps
125 x 8, 10 second hold last rep
145 x 10
145 x 8
drop 125 x 8
drop 105 x 8
I WAS GOING TO DROP SET UNTIL THE BAR BUT MY BACK HAD A STABBING PAIN SO THAT WAS IT FOR THAT!

HS SHRUG
90 x 3 (Tempo 3:10:3)
110 x 3 (Tempo 3:10:3), 8 REPS
130 x 3 (Tempo 3:10:3), 8 REPS
150 x 8 (Tempo 3:10:3), 10 second hold last rep
170 x 8 (Tempo 3:10:3), 10 second hold last rep
190 x 8 (Tempo 3:10:3), 10 second hold last rep

OBLIQUE CABLE CRUNCH

[pastorpritch]

No workout today, hoping to get a good deal of yard work done. FIL is coming with the other tractor to mow our field and I've got a lot of sawing to do with my new electric chain saw ... works really well

Hoping to be a little more tan and lean after these next two days and expect workouts to continue Monday. Don't think I'll get to the gym this weekend. These are reasons why I switched to full body workouts. I hated missing not working certain muscle groups because of my schedule.

Already I'm starting to get more symmetry and it feels good

[fittofattofit]

Hoping to be a little more tan and lean after these next two days and expect workouts to continue Monday. Don't think I'll get to the gym this weekend. These are reasons why I switched to full body workouts. I hated missing not working certain muscle groups because of my schedule.

Already I'm starting to get more symmetry and it feels good

You're doing a huge amount of volume and with the whole body workouts 3-4 days a week should be plenty. Cool that it's paying off visually in better symmetry and great that you're feeling fitter ... those 2 hour sessions would really get the heart rate moving!

[Jasonk282]

No workout today, hoping to get a good deal of yard work done. FIL is coming with the other tractor to mow our field and I've got a lot of sawing to do with my new electric chain saw ... works really well

Hoping to be a little more tan and lean after these next two days and expect workouts to continue Monday. Don't think I'll get to the gym this weekend. These are reasons why I switched to full body workouts. I hated missing not working certain muscle groups because of my schedule.

Already I'm starting to get more symmetry and it feels good

Love doing yard work...especially in teh summer to get dat tan.

Also with busy weekends, which is why I went to a p/p/l/u/l set up so i can get everything in during the week and free myself up for th weekends

[pastorpritch]

You're doing a huge amount of volume and with the whole body workouts 3-4 days a week should be plenty. Cool that it's paying off visually in better symmetry and great that you're feeling fitter ... those 2 hour sessions would really get the heart rate moving!

They sure do man. I rest about 20 seconds to a minute depending on how I feel. Or how far the water fountain is from the bench or machine

This weekend I felt like I got hit by a bus! I slept well finally and stopped drinking so much coffee; taking a major adjustment but its been good and I'm looking forward to getting back in on Monday and slamming some weights

Love doing yard work...especially in teh summer to get dat tan.

Also with busy weekends, which is why I went to a p/p/l/u/l set up so i can get everything in during the week and free myself up for th weekends

Yeah I've got the red-neck thing going ... literally
Having the weekends to recover and do house & family stuff has been a great switch for me.


Church tomorrow with a new marriage small group I'm doing and then seeing Ultron with wifey!!! Looking forward to some popcorn

[fittofattofit]

They sure do man. I rest about 20 seconds to a minute depending on how I feel. Or how far the water fountain is from the bench or machine

When you're in a commercial gym you see loads of guys training regularly who never seem to make gains and then a few who make great gains despite spending no more time n the gym. The difference I see is how much they want make that workout count ... intense focus and keeping moving. You do a huge amount of work during your sessions so you're the one who's going to make the gains

Church tomorrow with a new marriage small group I'm doing and then seeing Ultron with wifey!!! Looking forward to some popcorn

I saw Ultron with my daughter .... good fun and amazing special effects!

[pastorpritch]

Thanks man

We didn't end up going to the movie ... went to the ER this morning instead :/

Wife ended up having a kidney stone! Worst pain I have ever seen her in, I felt so bad for her :'(. Better now but she still has one up in the kidney. We were able to take the cat scan home and that was a blessing because we were wondering about some other things and got some answers as an "aside" from the nurse, so we can start working around that now.

So today has turned into another chill day. I was going to go around the property and pick up all the rocks that I can get to now because the FIL mowed with the brush hog. I am hoping to clear enough of them where I can take my riding mower through. There was an old trailer on our property that was left and once I get a wheel and the female end to attach it to the mower I'll be able to use that In the meantime its just me and the wheelbarrow.

Instead, though, I'm hiding from the heat and going out later to enjoy a nice fire and watch the sunset. Might go get some cheap beer to really take in the experience

[fittofattofit]

Instead, though, I'm hiding from the heat and going out later to enjoy a nice fire and watch the sunset. Might go get some cheap beer to really take in the experience

I'm sorry to hear about your wife .. kidney stones are just about as painful as it gets! I assume she must have passed the stone at some stage and the pain has settled

Beer, fire and sunset sounds good though

[pastorpritch]

WEEK FIVE, DAY ONE

WORKOUT THOUGHTS
>> Good day. Played around with tempos today. The plan was to pyramid up with the first few sets being "slow," or tempo with a 2-10 second hold at contraction. I varied often so when you see "slow" just assume some kind of tempo. I went mostly by feel today rather than think about what weight I wanted to throw around

PRE GYM MEALS
Ground Round Hamburger w/ veggies
8oz Chili
Some coffee
No supps


BB INCLINE BENCH
65 x ?? slow
85 x ?? slow
95 x ?? slow
135 x 8
155 x 8
185 x 5, 5
135 x 4 slow
95 x 4 slow
85 x 4 slow
65 x 3 slow

DB ROW
30 x 3 slow
40 x 3 slow
50 x 6 slow
60 x 8
70 x 8, 8
60 x 7 slow
50 x 3 slow
40 x 1 and fail

SEATED BNP
45 x 3 slow
65 x 3 slow
85 x 8 slow
105 x 8 slow
105 x 6 slow
85 x 7 slow
65 x 4 slow
45 x 5 slow

LEG EXTENSIONS
30 x ? slow
50 x ? slow
110 x 8 slow
130 x 8 slow
150 x 8
130 x 10
110 x 8
90 x 8 slow
70 x 5 slow

INCLINE DB CURL // DB EXTENSION
20ea x 8 slow
20ea x 8 slow

DONKEY CALF RAISE
200 x 10 slow
300 x 8 slow
400 x 8 slow
400 x 8 slow

CABLE CRUNCH (single pulley)
100 x ? slow
110 x ? slow
120 x ? slow
130 x ? slow
140 x ? slow

I'm sorry to hear about your wife .. kidney stones are just about as painful as it gets! I assume she must have passed the stone at some stage and the pain has settled

Beer, fire and sunset sounds good though

Pretty sure it passed and the other may be on it's way

Definitely enjoyed the fire last night. Got a thunderstorm today so no fire and the grass grows ever thicker. I think my grass grows in girth rather than height

Mowing will be fun ... good think I bought the beer

[Jasonk282]

Sick workout pastor.

I run 15 sec rest the past few sessions...love it.

Glad the misses is OK, wifey had gallstones last year and had to have it removed. the first attack I was like, WTH...thought she was having a heart attack.

nothing says cheap beer like...BUSCH Light

[Swuuu]

Hows the wife feeling? Hope shes feeling better.


Hows your back?

[TheMatzah]

Hows the wife feeling? Hope shes feeling better.


Hows your back?

Ditto ^^


sup swuuu, long time no see

[pastorpritch]

Sick workout pastor.

I run 15 sec rest the past few sessions...love it.

Glad the misses is OK, wifey had gallstones last year and had to have it removed. the first attack I was like, WTH...thought she was having a heart attack.

nothing says cheap beer like...BUSCH Light

Yeah man was scary stuff. Thought it might have been her appendix, glad it was not!

And I found some Coors on sale, got me some long-necks
All this rain though I've been forced to have them while doing some reading or watching some vids. It helps when preparing for pre-marital counseling sessions lol

Hows the wife feeling? Hope shes feeling better.


Hows your back?

Ditto ^^


sup swuuu, long time no see

Thanks for asking guys
Wife is home today hoping the other one flushes out

Back has been good
Just need to take it easy with lower back moves and make sure I have impeccable form with things like RDLS and other lower back movements. I go light too so the training has been good in that area

[wishiwasdivin]

Hope the wife gets to feeling better.

Glad the back is also doing better

[pastorpritch]

Thanks brotha



Side note: I'm really, really tired of our chit breaking down. Push mower and riding mower both gone ... not even enough money for a used one. *sigh* Might see if the local hardware store can look at it. Basically has no "umph" to it. Engine runs but barely has any horsepower to turn the blades on the riding mower. Push mower had a stone blow out the base in the back and I don't trust to mow - don't want anything shooting out at me and hitting me in all the wrong places

[Swuuu]

Ditto ^^


sup swuuu, long time no see

Hey man hows it going?

Ive been lurking in the shadows .

Yeah man was scary stuff. Thought it might have been her appendix, glad it was not!

Thanks for asking guys
Wife is home today hoping the other one flushes out

Glad she is doing ok . She 100% yet?

Back has been good
Just need to take it easy with lower back moves and make sure I have impeccable form with things like RDLS and other lower back movements. I go light too so the training has been good in that area

There you go! Be careful about the rounding too.

Side note: I'm really, really tired of our chit breaking down. Push mower and riding mower both gone ... not even enough money for a used one. *sigh* Might see if the local hardware store can look at it. Basically has no "umph" to it. Engine runs but barely has any horsepower to turn the blades on the riding mower. Push mower had a stone blow out the base in the back and I don't trust to mow - don't want anything shooting out at me and hitting me in all the wrong places

Benefits of owning an apt. Never having to do any yardio . Unless you like that in which case I hope it gets fixed at a good price.

[pastorpritch]

Wife's stone passed this morning

As for yardio I do like to do it so yeah it stinks. But I do have the string trimmers still
Oh well it's not the end of the world it just makes time for other things

[pastorpritch]

WEEK FIVE, DAY TWO

WORKOUT THOUGHTS
>> Walked in to the gym with an awesome Wu song, can't remember what it was though :/. Definitely was the song to walk into while walking into the gym, the kind you feel like you're in your own video
>> After this workout my thought was, "that was an amazing Triceps workout" My tris were fried after this and I saw no reason to do arms today (yesterday)
>> My abs were really sore so I decided to skip them today and hit them tomorrow as well

PRE GYM MEALS
10oz chili
12oz chili
No supps
some coffee

SQUATS
95 x 5 slow
135 x 5 slow
175 x 6 slow
225 x 5
245 x 5
265 x 4
135 x 6 slow
95 x 6 slow
VIRTUALLY NO REST BETWEEN SETS, EXCEPT FOR AFTER THE 265 SET WHERE I GOT A DRINK

DB BENCH // DB INCLINE FLY
40 | 25 x 3 (3:10:3 Tempo), x 5 reps
40 | 25 x 3 (3:10:3 Tempo), x 5 reps
40 | 25 x 8each
60 x 10
70 x 8, 6
40 | 25 x 4, 4, 4 all slow
ABOUT 10-30 SECONDS REST DEPENDING; TRICEPS WERE ON FIRE

WIDE GRIP PULL DOWNS
80 x 3 slow, 7 reps
90 x 3 slow, 7 reps
100 x 2 slow, 5 reps
120 x 8 slower
140 x 8 slower
160 x 6 slower
80 x 3 slow, 5 reps
"SLOWER" JUST MEANS A BIT FASTER THAN "SLOW" . BICEPS WERE SCREAMING HERE

DB LATERAL
10 x 3 (Tempo 3:10:3), 5 reps
10 x 3 (Tempo 3:10:3), 5 reps
10 x 3 (Tempo 3:10:3), 5 reps
20 x 8, 8

[fittofattofit]

It's good news that the stone finally passed ... hopefully no more where that came from
Nice hard session with the squats ... 8 sets and no rest = great way to get the quads and heart pumping
I love it that you're mixing the tempo around!

[pastorpritch]

yeah man this workout is like a cardio session. I was dripping in sweat after the 2nd set. I warmed up with 6 minutes of cardio too, burning 85 cals so that helped get me warm

Doing squats slowly is like torture and will bring down the ego of anyone
Doing those few at 265 I was like, "what a weakling"

lol

[pastorpritch]

WEEK FIVE, DAY THREE

WORKOUT THOUGHTS
>> Workout took 2 hrs
>> This workout took adrenaline to get me through
>> This workout made me gnash my teeth to keep driving forward
>> You ever get so out of breath you breathe through your teeth? #thisworkout
>> I increased either weight, tempo and reps, or added more sets. Summary --> I did more than last time

PRE GYM MEALS
8am b-fast off eggs, toast, oatmeal
No supps
some coffee

SEATED MILITARY PRESS
45 x 8 slow
65 x 8 slow
85 x 8 slow
105 x 8 slow
125 x 4, 6, 6
105 x 6 slow
85 x 3 (Tempo 3:8:3), 5 more reps
65 x 3 (Tempo 3:8:3), 6 more reps
45 x 3 (Tempo 3:8:3), 8 more reps
VIRTUALLY NO REST BETWEEN SETS, EXCEPT FOR AFTER THE 125 SETS WHERE I GOT A DRINK

DB P'OVER
50 x 3 (Tempo 3:8:3), 7 more reps
50 x 3 (Tempo 3:8:3), 10 more reps
50 x 8 slow
90 x 7, 7, 5
50 x 8 slow
50 x 3 (Tempo 8:4:8)
50 x 6 slow
ABOUT 10-30 SECONDS REST DEPENDING; TRICEPS WERE ON FIRE. DEFINITELY GOT THIS WHERE I FEEL IT MORE IN MY LOWER CHEST THAN THE TRICEPS. YOU BASICALLY BRING YOUR ELBOWS IN AND SQUEEZE YOUR CHEST AT THE TOP, AND THE FLARE YOU ELBOWS OUT A LITTLE AS YOU GO DOWN, LIKE LITTLE WINGS

LEG PRESS (n)
180 x 4 (Tempo 3:8:3), 8 more reps
230 x 4 (Tempo 3:8:3), 8 more reps
280 x 3 (Tempo 3:8:3), 6 more reps
450 x 12
500 x 7
550 x 6
270 x 3 (Tempo 3:8:3), 7 more reps
180 x 4 (Tempo 3:8:3), 8 more reps
COULDN'T WALK AFTER THIS AND I'M PRETTY SURE THINGS WENT BLACK HERE AND THERE ...

LOW CABLE ROW
80 x 3 (Tempo 3:10:3), 10 more reps
100 x 3 (Tempo 3:10:3), 10 more reps
120 x 3 (Tempo 3:10:3), 8 more reps
200 x 8, 8, 6
80 x 3 (Tempo 3:10:3), 10 more reps

STANDING CONCENTRATION CURL // LYING EZ EXT
15 x 3 (Tempo 3:10:3), 10 more reps || 35 x 6 slow
15 x 3 (Tempo 3:10:3), 10 more reps || 35 x 8 slow
15 x 3 (Tempo 3:10:3), 10 more reps || 35 x 8 slow
MY TRICEPS WERE SO FRIED I COULD BARELY DO THE TRI MOVEMENT. I SURPRISED MYSELF AND ALMOST DROPPED THE BAR ON MY FOREHEAD

SEATED HS CALF (w) || SEATED BB WRIST CURL
90 x 3 (Tempo 3:10:3), 8 more reps || 35 x 3 (Tempo 3:10:3), 8 more reps
115 x 3 (Tempo 3:10:3), 8 more reps || 35 x 3 (Tempo 3:10:3), 8 more reps
140 x 3 (Tempo 3:10:3), 8 more reps || 35 x 3 (Tempo 3:10:3), 8 more reps
185 || 75 x 8ea; 8ea
115 x 3 (Tempo 3:10:3), 8 more reps || 35 x 3 (Tempo 3:10:3), 8 more reps

ROMANIAN CHAIR
3 (Tempo 3:10:3), 10 more reps
3 (Tempo 3:10:3), 8 more reps
3 (Tempo 3:10:3), 6 more reps

[BergMuscle]

Those were a couple of days of good, hard work. Tired just reading it.

Good news about your wife.

[pastorpritch]

Thanks man Went in tired and left pretty beat, still got two more workouts to do this week

Wife is just dealing with kidney DOMs now

[koweanguy]

We didn't end up going to the movie ... went to the ER this morning instead :/

Wife ended up having a kidney stone!

. . .Well that escalated quickly
I hope & pray for a speedy recovery for her.

[koweanguy]

WEEK FIVE, DAY THREE

WORKOUT THOUGHTS
>> Workout took 2 hrs
>> This workout took adrenaline to get me through
>> This workout made me gnash my teeth to keep driving forward
>> You ever get so out of breath you breathe through your teeth? #thisworkout

Ahahahahahaha!! Relate-able thoughts


AND LOL at the Kidney DOMS.
Kudos for having an uplifting & optimistic attitude!

[pastorpritch]

. . .Well that escalated quickly
I hope & pray for a speedy recovery for her.

Ahahahahahaha!! Relate-able thoughts


AND LOL at the Kidney DOMS.
Kudos for having an uplifting & optimistic attitude!

I know right! And thanks man, she seems to be all good now

[pastorpritch]

WEEK FIVE, DAY FOUR

WORKOUT THOUGHTS
>> There was weeping and gnashing of teeth
>> Pretty sure after I was done I smelled like butter ... probably oozing the fat out of me from the bagel this morning

PRE GYM MEALS
B-fast : plain bagel with butter
Lunch : Chinese Buffet (one plate - asparagus, zucchini, rice, bbq chicken); lots of tea
No supps
some coffee

CABLE FLY
30 x 5 (Tempo 3:8:3), 20 more reps
40 x 5 (Tempo 3:8:3), 20 more reps
50 x 5 (Tempo 3:8:3), 10 more reps
60 x 12 slow
70 x 9 slow
80 x 5 slow
70 x 7 slow
60 x 7 slow
50 x 10 slow
40 x 10 slow
30 x 15
VIRTUALLY NO REST BETWEEN SETS

BB CURL || CGBP
45 || 95 x 3 (Tempo 3:8:3), 8 more reps
55 || 105 x 3 (Tempo 3:8:3), 8 more reps, TRICEPS 6 more reps
65 || 105 x 8 slow
75 || 125 x 6 | 8 slow

HS SHRUG
45ps x 3 (Tempo 3:8:3), 8 more reps
55ps x 3 (Tempo 3:8:3), 8 more reps
65ps x 3 (Tempo 3:8:3), 8 more reps
75 x 8
95 x 8 front, 8 back
105 x 8 front, 8 back
75ps x 3 (Tempo 3:8:3), 6 more reps
65ps x 3 (Tempo 3:8:3), 8 more reps
55ps x 3 (Tempo 3:8:3), 8 more reps
45ps x 2 (Tempo 3:8:3), 8 more reps

SEATED LEG CURL (w)
90 x 3 (Tempo 3:10:3), 8 more reps
105 x 3 (Tempo 3:10:3), 12 more reps
120 x 3 (Tempo 3:10:3), 12 more reps
135 x 12 slow
150 x 12
165 x 10
120 x 2 (Tempo 3:10:3), 10 more reps
105 x 3 (Tempo 3:10:3), 12 more reps
90 x 3 (Tempo 3:10:3), 12 more reps

BB ROW
95 x 12 slow
135 x 8 slow
HS NARROW P'DOWN
90 x 3 (Tempo 3:10:3), 12 more reps
110 x 3 (Tempo 3:10:3), 12 more reps
130 x 3 (Tempo 3:10:3), 8 more reps
180 x 8, 8, 7
90 x 3 (Tempo 3:10:3), 10 more reps

OBLIQUES