A Fresh Start..The Ongoing Journal

[shoefanatic23]

Nice job! How's fatherhood?

haha poverty numbers but just glad I am making to still hit the iron. So far so good, thanks for asking. I actually went back to work today. Reality check today lol.

Not bad, but I have been a father for a while now. Thanks for asking though...

hahaha lol, can always count on you for the lols.

[shoefanatic23]

Arm Day:

Close Grip Bench Press on Smith Machine:
No weight x 10
50 1x10
90 1x10
110 1x10
140 2x10
140 1x8
140 1x6, 90 1x10 (drop set)

Seated Smith Machine French Press:
No weight x 10
20 1x15
40 3x10
40 1x10, 20 1x15, no weight x 15 (triple drop set)

Standing Calf Raise:
120 2x12
90 2x15
90 1x12

Cable Rope Hammer Curl:
50 4x20

Cable Rope Tricep Extension:
70 2x15
60 2x10

Cable Tricep Close Grip Overhead Extension:
60 2x20
70 2x20

Single Grip Cable Curl Super-set with Ez Curl Bar:
20 3x12, 30 3x15

BW Dips:
4x10

Preacher Curl Machine:
30 1x15
40 1x15
40 1x10

-Notes: Great workout today as the pump was insane. Arms are toasted now and I will be taking the next few days off from the gym.

[KenshinH]

haha poverty numbers but just glad I am making to still hit the iron. So far so good, thanks for asking. I actually went back to work today. Reality check today lol.

How long did you take off?

[shoefanatic23]

How long did you take off?

I only took 3 weeks off. I am going to use my 6 weeks of Paid Family Leave and 6 weeks of vacation when my wife goes back to work, which is probably in 4 months.


Back workout:

Sumo Deadlifts
225 2x5
315 1x5
365 1x3
415 1x3
435 1x1
365 1x4
365 1x3

Close Grip Seated Row:
130 1x10
145 1x10
160 1x10
160 1x8
160 1x8, 130 1x6 (drop set)

Wide Grip Pull Down:
100 1x10
120 4x8

Single Grip Lat Pull Down:
30 1x10
35 3x10

Smith Machine Row
90 4x10

- Energy and pumps were alright and I am pleased with how the workout went. Took the past 5 or so days off. Going back to work was brutal lol. Going to sleep at 2am and waking up at 4:30am and then work. Going to try and find balance here in the up and coming weeks.

[shoefanatic23]

Upper Body work out 1/28/18:

Incline Chest Pres on Smith Machine:
50 1x15
90 1x10
110 1x10
140 3x8
140 1x8, 90 1x8 (drop set)

Flat bench on Smith Machine (feet placed on bench)
90 1x10
110 4x10

Pec Dec:
105 3x12

Cable Face Pull:
40 4x20

Cable Side Raise:
20 4x12

Dips
Bw 4x10

Leg Workout:

Squats
Bar 1x10
135 1x10
185 1x5
225 1x3
225 1x5
- Elbow hurt so I stopped doing backs squats. Form was really off to, couldn't get the bar centered on my back.

Front Squat
135 1x10
135 2x8
155 1x5

Front Squat Machine
1pps 1x10
2pps 1x10
3pps 3x8

Seated Leg Extension
120 1x12
150 3x10

Seated Calf Raise
45 4x20

Kneeling Leg Curl
45 4x10

- Been strapped for time so just trying to do whatever I can in the gym. Leg Day was terrible. Squats felt uncomfortable and on top that, it aggrevated by left elbow. The lack of sleep, poor nutrition is catching up lol. My goal is to clean up the diet a little bit and just try to do whatever I can in the gym with the limited time I have.

[dbone1026]

Any goals right now, or just keep hitting the gym where possible?

You already planning for your next kid lol?

[shoefanatic23]

Any goals right now, or just keep hitting the gym where possible?

You already planning for your next kid lol?

My goals right now are just to remain active lol. I'd like to shed a few pounds so that could be my target goal in the up and coming months lol. I think my wife wants a daughter lol.

[dbone1026]

My goals right now are just to remain active lol. I'd like to shed a few pounds so that could be my target goal in the up and coming months lol. I think my wife wants a daughter lol.

The 3rd is the game changer...

[shoefanatic23]

The 3rd is the game changer...

haha I bet. How are you not bald now lol. jk

[dbone1026]

haha I bet. How are you not bald now lol. jk

Getting pretty darn close!

[TheMatzah]

3rd? Good luck..

My neighbor put on a ton of weight after his 2nd, last year. He never lifted anything but forks so you know how that goes..

Just do whatever you can to remain active and eat somewhat decent, I know it's tough, especially the first 18 months - with twins, I can't even imagine lol

[shoefanatic23]

3rd? Good luck..

My neighbor put on a ton of weight after his 2nd, last year. He never lifted anything but forks so you know how that goes..

Just do whatever you can to remain active and eat somewhat decent, I know it's tough, especially the first 18 months - with twins, I can't even imagine lol

haha I can see how one puts on a lot of weight. I gave ish to my friends who gained weight and now I regret doing so lol. It is getting hard to find time to meal prep so I find myself eating a lot of junk. Going to clean that up going forward or at least try to.

[shoefanatic23]

Shoulder Workout (2/1/2018)

Reverse Pec Dec
60 4x20

Behind head should press on smith machine
No weight x 20
50 1x15
90 2x10
70 4x10
70 1x10, 50 1x10 (drop set)

Cable Face Pull
15 6x15

Cable Side Raise
20 3x12

Cable Front Raise
20 3x10

Shoulder Press Machine
75 1x10
90 1x10
120 1x10
135 3x10

Calf Press Machine
205 1x15


Leg Workout (2/3/2018)

Leg Press
1pps 1x20
2pps 1x15
4pps 1x15
5pps 4x10

Lying Leg Curl Super-set dumbbell lunge
45 1x12 , 22.5x1
60 4x10 , 22.5x4

Standing Calf Raise
105 4x15
105 1x10

Seated Calf Raise
45 5x20

Kneeling Leg Curl
60 3x10

Seated Leg Curl (new machine)
40 1x15
60 4x15

[dbone1026]

Backing off of squatting (just looking at your last leg workout)?

[shoefanatic23]

Chest and Bicep (2/4/18)

Flat Bench on Smith Machine
20 1x20
90 1x10
110 1x10
140 3x10
140 1x10, 90 1x10 (drop set)

High to Low cable crossover
22.5 4x15

Low to High cable crossover
17.5 4x10

Dips
BW 1x15
BW 2x10

Incline Press Machine
105 1x10
120 1x10
135 1x10
145 4x10

Cable Rope Hammer Curl
50 1x15
60 3x15

Seated Cable Curl
15 4x10

Back and Tris (2/5/18)

Chest Supported T Bar Row
45 1x15
70 1x10
85 1x10
90 1x10
90 2x8
90 1x8,70 1x8, 45 1x10 (Triple Drop Set)

Close Grip Seated Row
130 1x10
160 1x10
175 1x6
160 2x8

Seated Single Grip Seated Cable Row
40 4x10

Lat Pull Down Machine
145 1x2
160 1x0
190 1x10
190 2x8
190 1x8, 140 1x8 (drop set)

Tricep Cable Extension
32.5 1x15
42.5 1x15
42.5 3x10

Reverse Grip Tricep Extension
22.5 2x15
22.5 2x10

[dbone1026]

You are a brave man admitting you did bench on the smith machine

[shoefanatic23]

You are a brave man admitting you did bench on the smith machine

haha man, my elbows are still really hurting these days and benching on the smith machine makes it bearable to do any sort of chest pressing lol.

[shoefanatic23]

I hope to be back posting in this thread. Man the past 3 months have flown by. My kids are now 5 months old and started to sleep around 8:30-9pm. My goal is to hit the gym 2-4 days a week. To keep my self accountable I actually signed up for a 1/2 marathon which is in October. I felt I needed some goal to have lol. My goal is to still lift weights and have a running schedule.

Hit a quick chest and tricep workout today:

Incline Smith Machine Bench Press
50 1x15
90 3x12
110 1x10, 90 1x10 (drop set)
90 1x10

Flat Smith Machine Bench Press
90 x12

Dip Machine
90 4x12

Cable Rope Tricep Extentsion
70 4x10

Reverse Single Grip Tricep Extentsion
30 3x10

Running:
1 mile- didn't record time

Note: My left elbow is still injured. Although I am not lifting weights as often I feel the picking up the kids and what not has not been enough time for it to heal. With that said I actually narrowed my grip on today's session and my elbow did feel much better.

[dbone1026]

Hey Bud - those two kids of yours look like trouble already

Glad to see you are still hitting the gym. Unfortunately, I think the best days are behind us already when it comes to the gym!

[shoefanatic23]

Hey Bud - those two kids of yours look like trouble already

Glad to see you are still hitting the gym. Unfortunately, I think the best days are behind us already when it comes to the gym!

haha you got that right! lol. Thanks man, glad to see be in the gym too. I agree, my power lifting days are over. I just try and make the most of the free 45 minutes I got. Mostly involves bouncing from machine to machine with super sets. How has training been for you?

[shoefanatic23]

Back workout (6/10/18)

Close Grip Lat Pull Down
70 2x15
90 1x10
120 1x10
120 1x8

Straight Bar Cable Curl
50 4x15

Seated Cable Row
100 4x10

TBar Row super set with single grip bicep curl
45 3x15 - 30 3x10

Lat Pull Down Machine
90 1x10
135 2x10

Run:
1.3 miles

[dbone1026]

haha you got that right! lol. Thanks man, glad to see be in the gym too. I agree, my power lifting days are over. I just try and make the most of the free 45 minutes I got. Mostly involves bouncing from machine to machine with super sets. How has training been for you?

My PL meet is this weekend ... the one I just backed out of lol. Somehow managed to f up my back a month ago. Slowly getting back to things, did some heavy bench this Saturday (up to 325lbs), woke up Sunday and my back was in knots. At this point doesn't make sense to now try to go all out in a week when I haven't been lifting heavy lol. Will probably slowly start changing my routine to get away from heavier lifting.

[shoefanatic23]

My PL meet is this weekend ... the one I just backed out of lol. Somehow managed to f up my back a month ago. Slowly getting back to things, did some heavy bench this Saturday (up to 325lbs), woke up Sunday and my back was in knots. At this point doesn't make sense to now try to go all out in a week when I haven't been lifting heavy lol. Will probably slowly start changing my routine to get away from heavier lifting.

Damn sorry to hear man. Yeah, probably not worth injuring yourself for this meet. Did you enjoy that Kaizen program? (I believe that's what you were running.)

[dbone1026]

Damn sorry to hear man. Yeah, probably not worth injuring yourself for this meet. Did you enjoy that Kaizen program? (I believe that's what you were running.)

Still running it, got 5 weeks left (It is a 26 week program). I actually really like it, have definitely gotten stronger on. If I do run the program again I may just cut back a little, I was going great for a while but think I burnt out a little (which probably helped contribute to my back issues).

[shoefanatic23]

Still running it, got 5 weeks left (It is a 26 week program). I actually really like it, have definitely gotten stronger on. If I do run the program again I may just cut back a little, I was going great for a while but think I burnt out a little (which probably helped contribute to my back issues).

Glad to see the program has treated you well... I guess it is a lesson learned.

Lately I have been running on the treadmill for a couple of miles. Today I was about to hit gym for a light back workout. Going to ease back into weights so my elbows get used to it again.

Back:
Pull Ups 2x5

Lat Pull Down
70 2x15
90 1x15
120 2x10
120 1x7
120 1x5, 90 1x5 (drop set)

Seated Cable Close Grip Cable Row
70 1x15
90 1x15
120 4x10

Cable Single Grip Row
45 4x12

T Bar Row
45 4x12

Preacher Curl
40 1x10
50 3x12

Notes: Nothing crazy or special, just getting used to the weights again. Going to focus on higher reps now, maybe in the 15-20 range.