ScubaDave's Lifting Log

[ScubaDave]

May 3rd, 2007 -

I?ll try and keep this log going as long as possible.

Not to begin with excuses, but I?ve got a heavy meeting load today, AND this is my second leg day of the week ? consequently, time to work on form, full range of motion and repetition. I?d like to keep the CNS somewhat intact through the afternoon if possible.

After warm-up on the bike and the requisite, albeit occasionally painful stretching, I move upstairs to the free weight area ? as is my usual habit on leg day, we?ll start with triceps. It?s not JUST leg day. I kick on the ipod, listening to the Offspring, doing my usual goofy little dance getting ready to lift ? just kinda bouncing on my toes to the music in my own little world. Just as the words come through the headphones, ?...well everything he lacks, he makes up in denial? I spot one of the other early morning regulars, and she of course, is laughing at me doing my little warm-up bounce. Okay ? time to get serious.

Triceps:

Warm-up ? some light tricep push downs, a couple sets followed by stretching
Superset x 3 (15,12,10 reps), followed with a 10 rep pump set
Tricep push down ? increasing weights each set
Overhead rope extension ? increasing weights each set
Reverse one-arm pull-down
Superset x 3 (12,12,12) ? constant weight
Seated behind neck dumbbell extension
One-arm tricep push down
Machine Tricep Extensions x 4 (15, 12, 10, 8), increasing weights, followed with pump set
Weighted Dips x 3 (to failure) 50 lb dumbbell on the dip belt

Legs:

Squats x 4 (12,12,12,12) ? constant weight
Hack Squats x 4 (15, 12, 12, 10) ? increasing weights
Machine Incline Squat x 6 (15, 12, 12, 10, 8, 6) ? increasing weights
Leg Extensions x 6 (15, 12, 12, 12, 10, 10) ? increasing weights
Standing Ham curls x 4 (15, 12, 12, 12) ? increasing weights

I ran out of time, so wasn?t able to get to calves and abs this morning. Will try and get some crunches in tonight. The calves will have to wait until next leg day. Too bad, as I really enjoying working calves.

It was generally a good workout day. Only lost my concentration a couple of times, once during triceps and once during squats, and it was only momentary. Just a bit of visualization, and the head rolled right back where it needed to be. It also helps (some days), that no one in the gym really speaks English. Very little opportunity to get caught up chatting.

Ate like a horse yesterday ? really trying to keep at 4000 calories, but my stomach capacity just isn?t built for it. Consequently, weight is stuck at 103.3 kg; however, all things in time. That?s it for today campers ? more tomorrow if I don?t rest.

[mom24boys]

welcome to the journals

[Hibiscus09]

Ha,ha -- that would be nice to have people around that couldn't speak English! Wish I had that when I was at a commercial gym.

I'm glad I'm not the only one who has trouble concentrating. I daydreamed in the middle of a golf swing the other day. Needless to say, it wasn't pretty.

Great job on the workout! I'm glad you started a journal. It helps to have encouragement and we speak English -- albeit, each our own version. You'll get Southern dialect from me.

Ya'll have a good evening. LOL

[SeaSiren]

SCUBA? Awesome! You have my full attention

[ScubaDave]

Just as a point of reference, here are two pics. The first is about when I began getting back into the gym...July 10, 2004. The second is from today, May 6, 2007. My weight in the first pic is roughly 180#, the second pic is at 227#.

[jtroster]

Second pic opens blank.

thats a big load......dave......i find that i was having trouble balancing my workout at times with life....... i had to adjust my workouts accordingly......id rather adjust them then miss them........

[ScubaDave]

Fixed second pic problem

[stachedwalker]

that's quite a lot of reps. How long do you normally allocate for your workouts?

[ScubaDave]

Stached,

I try and get done in about 2 hrs 15 minutes. I prefer to have 2 and a half for leg day, but that's just not possible.

[ScubaDave]

May 7, 2007

Well, May is turning out to be quite a month. Over the last several years, I've come to realize that I have three key priorities in my life: family, health, and career - in that order. The sources of greatest frustration are when I must temporarily adjust that order to deal with some particular event. However, being an adult one must realize that this is how life is. It's only a problem when the demands of one priority begin to run counter to your personal philosophy. So, in the short-term - I gotta deal with it. There's a lot of travel this month: Singapore, Australia and China, not to mention domestic Korea travel. The job part is forcing its way into my usual sacrosanct workout hours of 6 a.m. to 8:30 a.m.; consequently today was a rescheduled, abbreviated affair.

The positive side of going to the gym later in the morning however, is that those are the hours when many of the Korean Nat'l Bodybuilding team members workout. It's good for two reasons: 1) it's motivating when people are working hard in the gym, and these guys work hard; and 2) it's always good to see the techniques that these guys use in their workouts. Koreans regularly place quite high in Asian bodybuilding championships. These guys are big - make no bones about it.

So, anyway, the plan was to get in at 6:00 a.m. and get to chest and biceps today. However, a morning meeting jumped in the way. I went later, and only had time for chest and abs. So here was the drill

Stationary bike warm-up
Stretching
Smith Machine Incline Bench Press (15,12,8,8,10) increasing weights plus pump set
Smith Machine Flat Bench Press (15,12,8,5,3,10) increasing weights plus pump set
Hammer Strength Decl Press Machine (15,12,8,8,10) increasing weights plus pump set
Dumbbell Incline Press 3 sets to failure
Superset
Pec Fly Machine (15,12,10,10) increasing weights plus pump set
30 degree pec contraction machine 4 sets to failure
Incline dumbbell Flyes 3 sets to failure, decreasing weights each set

Incline crunches (3x20)
Weighted leg lifts (3x12)
Weighted side raises (3x12)

My weight did its usual thing from the weekend - dropped. I just don't eat as much on the weekends as I do during the weekdays. I'm better at planning my meals for the weekdays.

Tomorrow and Wednesday I?ll have time to get in my regular workout. That has me pretty damn happy. Cheers all!

[ScubaDave]

Originally Posted by Daimozz

thats a big load......dave......i find that i was having trouble balancing my workout at times with life....... i had to adjust my workouts accordingly......id rather adjust them then miss them........

Daimozz - you're absolutely right, it's all about balance. I'm very fortunate that my spouse is incredibly supportive of my time in the gym. She as well acknowledges the mental health benefits that come with hard, physical exercise, and she too tries to spend 2-3 hours per day working out. This makes it easier to balance. The times when it becomes out of whack generally are those times when social calendars get full and/or night-time commitments pre-empt the following morning workout.

However, these other functions are important as well: personally and professionally. As much as I'd like to just prepare for the next day's workout, the reality is that I'm not, nor will I ever be a competitive athlete - therefore, healthy relationships with friends, colleagues, and most importantly my spouse and her needs are absolutely vital.

We've been living overseas now for about eight years. Living in a place where basic communication can no longer be taken for granted results in enormous pressures, as much as enormous rewards. As sacred as I regard my time in the gym, it is just a part of the whole. If I miss one or two workouts, or have to cut a few short - so be it. I'm not doing it because I'm not motivated to finish, I'm doing it because another priority needs to be attended to.

There is really only one part of the "balance" that I find difficult here in Korea, and that is the importance of alcohol in business. I'm no teetotaler, but I like to savor my occasional drink as something special on the weekends. Going out, and getting loaded was something I did in college, and those days are past. However, in Korea, getting blotto with customers or vendors is considered necessary. I don't partake in this exercise as it's not who I am, but I do find the pressure to "play along" enormous and grating.

Other than that one item though, balance has been something that I think I've managed to strike fairly well.

[jocularric]

Good morning SD. Let's see, that should be afternoon to you. You're about 14 hours ahead of the states? Wow, eight years overseas--all based out of Korea? Really just stopping in to say welcome aboard (again) and checking out how it's done in Korea.

[ScubaDave]

Jocularric,

Thanks for the welcome. Not all eight years have been in Korea. Before Korea we were in Thailand, Indonesia, and the Philippines.

[ScubaDave]

May 8, 2007

Why is it that during our greatest times of stress, when we need the endorphins that exercise provides, we're most likely to back off from our regimen? This was the question that pummeled my brain simultaneously with my annoying talking cell phone alarm that only speaks Korean at 4:30 this morning. Rather than tackle that deep philosophical conundrum, the path of least resistance was to drag my sleep deprived and for some reason, nauseous body out of bed. My wife, occasional workout partner, best dive buddy ever, and best friend, offered to put on a pot of coffee to get things moving. I declined her gracious offer as what I needed this morning was the comfort of my solitary morning ritual: finish preparing my snacks for the day, get my morning supplements down the hatch, snarf down a bowl of oatmeal, and go.

Today is back and shoulders. I love my back workout, and I despise the pain and agony of my shoulder workout. So here goes:

Wide-grip body-weight pull-ups (20, 15, 10, 5)
Barbell Rows (15, 12, 12, 10, 10) Increasing weights except for last set
Deadlifts (I love these!!) (10,8,8) Was feeling a bit knackered today, so didn't bump the weight
Hammer Strength Lat Pull Downs (15, 12, 10, 8, 10) Increasing weights except for last set
Low Pulley Rows (15, 12, 10, 8, 10) Increasing weights except for last set
Weighted Hyperextensions (12,12,12)

Smith-Machine Front Shoulder Press (I don?t mess with the behind the neck stuff) - (15, 12, 10, 10) Increasing weights except for last set
Cybex Shoulder Press Machine (15, 12, 10, 7) Increasing weights to failure
Side Dumbbell Raises (12,12,12)
Front Dumbbell Raises (12, 12, 12)
Rear Dumbbell Raises (12,12,12)

Crunches x 60

For some reason, the early morning nausea never went away, and I felt like crap the whole workout. Energy level was low, so I avoided one-arm dumbbell rows on the back workout, and upright rows on the shoulder workout - both of which I had originally planned to do. I'm assuming this is stress related as job-stress is peaking right now. Nonetheless, that will not stop me from reaching my goals - it may just slow the progress a tic.

[ScubaDave]

May 9, 2007

Yeah, now that's what we're talkin' about: a decent night's sleep - or nearly five hours (which is pretty refreshing), a good feed of carbs last night, and some reduction in the stress level at work combined to produce a really good tricep/leg workout today. I focused more on repetition and form with moderate weight the last two tricep/leg workouts, so today was about going as heavy as perfect form would allow me to go. I've got a seven hour flight later this afternoon, so being functional today is not really a priority. It was time to go for broke - see if I couldn't get myself to puke. I came pretty close, which for me is a good sign that I've pushed my legs and CNS to the brink. Happy exhaustion - what a great feeling.

Warmed-up on the stationary bike
Stretching

Triceps:

Warm-up - tricep push downs (15, 15, 15) light weight
Skullcrushers - (12,12,12)
Superset
Reverse-Grip Bench Press (12,12,12)
Close-grip Bench Press (12, 10, 10)
Superset
One-arm pull downs (12,12,12)
Overhead rope extensions (15,12,10) increasing weights
Superset
Hammer-strength seated dips (12,12,12)
Tricep dumbbell kickback (12,12,12) ? I HATE KICKBACKS

Legs:

Squats - (15, 12, 12, 6) increasing weights
Plate Loaded Squat Press - (15, 12, 12, 8, 4, 10) increasing weights plus one pump set
Dumbbell walking lunges - 2 sets, 12 strides, 45 lb dumbbells each hand
Extensions (15,12,12,12)
Ham Curls (12,12,12)
Standing Calf Raises (20,15,12,10) Increasing weights
Seated Calf Raises (20,15,12,10,10,10,10,10) Increasing weights, then stripping

[ScubaDave]

In Singapore for a few days of meetings, so no workouts unfortunately. Perhaps later this afternoon, but a good chance to eat a lot!

[jocularric]

Originally Posted by ScubaDave

It was time to go for broke - see if I couldn't get myself to puke. I came pretty close, which for me is a good sign that I've pushed my legs and CNS to the brink. Happy exhaustion - what a great feeling.

LOL you're a sick, sick man.

[Hibiscus09]

Originally Posted by ScubaDave

In Singapore for a few days of meetings, so no workouts unfortunately. Perhaps later this afternoon, but a good chance to eat a lot!

Eating a lot is fun also. I just finished a two day food fest.

Happy weekend!

[ScubaDave]

May 15, 2007

A heavy travel schedule, stress levels off the charts, and a lack of sleep and proper diet because of these issues found me in a pretty foul mood upon awakening this morning. If not for the comfort of ritual I would have been plenty happy to return to capturing some of the sleep I've lost in the past few days.

The Singapore trip was productive from a professional standpoint, but a complete failure from a diet standpoint. All I have to show for four days traveling is a loss of 2 kilos (I?m trying to go the OTHER direction).

Okay - enough whining, so I drag my sorry, disgruntled ass into the gym this morning. My focus is anywhere but on the iron in front of me, and the meandering synapses fire random useless thoughts about the day ahead rather than how to move weight safely. All the more reason to try and go heavy - it helps focus the thoughts more than anything. Amazingly the plan works, and I have one of my better workouts; still jam-packed full of day dreaming and moments of extreme disconnection (ya know that feeling you used to get about two-thirds of the way through a Grateful Dead concert?), but nonetheless, a pretty good workout. So, here's how it laid out:

Warm-up on the bike
Stretching

Chest:
Warm up with lateral dumbbell raises and rotator cuff exercises
Low-angle incline dumbbell bench press (15,12,10,6,10) increasing weights plus one pump set - PB on this one today.
Flat Smith-Machine Bench Press (15,12,5,10) increasing weights plus one pump set
Hammer Strength Decline Bench Press (15,12,10,10) increasing weights plus one pump set
Low-angle incline dumbbell flyes (15,12,10) increasing weights
Across bench dumbbell pull-overs (12,12,12)
Cable cross-overs (15,12,10,10) increasing weights plus one pump set

Biceps:
Warm up with some pulley bicep curls
Seated Barbell Preacher Curls (12,10,10)
One-arm dumbbell Preacher Curls (8,6,7)
Incline dumbbell Curls (12,12,12)
Machine bicep curls (8,8,8)
Hammer curls (12,12,12)

Abs:
Incline Crunches (3x20)
Weighted Leg Lifts (3x12)
Nautilus Ab Machine (Drop set, 6x10 reps)

Walked out of the gym sufficiently exhausted to know that I had worked hard. Perhaps it will pay off with a really sound sleep tonight which I definitely need. I need to work hard in the gym this week as next week I?ll be in Australia all week for meetings - my time in the gym may definitely be limited.

Cheers all!

[ScubaDave]

May 16, 2007

The accumulation of the items mentioned in the opening of the log for May 15th caught up with me, and the result was a great, dead-to-the-world sleep. I woke up just a few minutes before the alarm went off at 4:45 which gave me a few moments to just reflect on a good sleep, and enjoy the early morning brain fog. Once up, the energy level was significantly higher, and I was keen to get at it in the gym.

Warm-up on the bike
Stretching

Back
Wide grip body-weight pull-ups (50 over 4 sets)
Barbell Rows (15, 12,12,8,10) increasing weights plus pump set - PB on weight today
Deadlifts (12,6,3) increasing weights PB - broke through the 500 lb barrier today!! Lifted 502!
T-Bar Rows (15,12,8) increasing weights
Hammer strength rear lat pull-downs (15,12,8,10) increasing weights plus pump set
Hammer strength front lat pull-downs (15,12,8,10) increasing weights plus pump set
Hyperextensions (3x12)

Shoulders
Dumbbell side raises (3x8 no rest increasing weights, rest, 3x8 no rest decreasing weights) x 2
Rear Delt Dumbbell Raises (3x8 no rest increasing weights, rest, 3x8 no rest decreasing weights) x 2
Front barbell raises/upright rows (3x12, front raise followed by upright row, followed by front raise, etc.)
Shoulder Press (3x8)

Today was a great example of the power of positive thought for me. I don't make a habit of going after PBs as I really try and focus more on form, but it's fun every once in a while if I'm feeling particularly good. After the first set of deadlifts (12 x 400 lbs) though, I thought there was no point in going after a PB today. The weights just seemed too heavy. However, I convinced myself that if I simply put the weights on the bar, they would come up. Don't get bogged down in negative thought - put the weight on the bar, and just pull. The rest will take care of itself. Sure enough, that's exactly what happened.

During the shoulder workout, my body was crying for rest. Completely wiped out, the CNS starting to shut down, and breakfast straining to come back up. The key was to focus on finishing, and then getting in a good rest. It was a great exercise in focus.

[Athena]

Awesome workouts, Dave!

Are you spending two hours weightlifting -- or does those two hours include the cardio, stretching, showering, etc.?

I'm hoping to become scuba-certified this year...it's on my list of 2007 goals. We'd do the underwater work here in Lake Michigan, which I understand is loaded with sunken planes, etc. Should be fun.

very intense work out dave..........gratz on the sleeping:P....and ur pb on ur deadlift thats awesome!

[ScubaDave]

Athena, thanks! The lifting is pretty much two hours or a little more. That doesn't include stretching or showering or cardio. And, since no one basically speaks any English in my gym, I don't do any talking!

Good luck on your open water certification! Have fun with it. As soon as possible get to some warm clear water - you'll love it. Don't forget to breathe!!

Daimozz - thanks man! Breaking cleanly through the 500 lb barrier for reps was something I'd been shoot for.

[Athena]

Originally Posted by ScubaDave

Athena, thanks! The lifting is pretty much two hours or a little more. That doesn't include stretching or showering or cardio.

Okay. Wow. Ummmmm...dude. That just sounds like a lot.

Do you feel it's working for you? Getting you the results you want?

[ScubaDave]

Athena,

I really try and be very careful to avoid over-training. I've actually cut down a bit since moving to Korea from the Philippines as I no longer have the time that I had there.

The program that I adhere to is one that worked into over time while training under the direction of a friend who is both a certified physical trainer as well as an international title-winning bodybuilder. A lot of the training frankly has not been only physical but also mental. It is my opinion that there has been tremendous benefit in these long, intense sessions. My endurance level of regular physical activity is enormous now, and my mind doesn't crap out.

It's worked for me. I've gone from 176 lbs to 230 in the last three years, and bodyfat from about 20% to under 12%.

However, it's also about balance. The log that follows is an example of that! Cheers - and let me know how your scuba training goes...

Dave

[ScubaDave]

May 17, 2007

Today was a scheduled coaster day: a day of moderate weight, work up a sweat, but allow the CNS to continue to function. It?s been a long time since I've had an "easy" leg day, but the schedule definitely called for one.

Warm-up on bike
Stretching

Triceps:
Superset
Tricep push-down (15,12,10) increasing weights
Overhead rope extensions (15,12,10) increasing weights
One-arm pull downs (12,12,12) static weights
Superset
Incline barbell tricep extensions (12,12,12,) static weights
One-arm push downs (12,12,12) static weights
Weighted dips with a 60 lb dumbbell

Legs:
Single leg leg press (20,15,12,12,10) increasing weights
Single leg extensions (15,12,12,10) increasing weights
Single leg ham curls (15,12,12,10) increasing weights
Alternating barbell lunges (8,8,8) static weights
Seated calf raises (20,15,15,12,10,10,10,10,10) pyramid up and down

Abs:
Incline crunches (3x20)
Weight leg lifts (3x12)

[Athena]

Originally Posted by ScubaDave

Athena,

I really try and be very careful to avoid over-training. I've actually cut down a bit since moving to Korea from the Philippines as I no longer have the time that I had there.

The program that I adhere to is one that worked into over time while training under the direction of a friend who is both a certified physical trainer as well as an international title-winning bodybuilder. A lot of the training frankly has not been only physical but also mental. It is my opinion that there has been tremendous benefit in these long, intense sessions. My endurance level of regular physical activity is enormous now, and my mind doesn't crap out.

It's worked for me. I've gone from 176 lbs to 230 in the last three years, and bodyfat from about 20% to under 12%.

However, it's also about balance. The log that follows is an example of that! Cheers - and let me know how your scuba training goes...

Dave

That's what's important. If it's working for you, that's great. It's just amazing that you can get through it! I remember a few months ago I posted my monster leg training (35 sets without calves) that I rotate through my workout and I just got beaten up about it for a while. But it was key to redeveloping my legs and I needed the endurance training as well. That's why I just wanted to know if this routine works for you.

Scuba training...hmmm...must put that on my list to get info next week. There are a couple of places around me so I need to take time to look into it next. Lots to do still this year -- get my personal training certificate, get scuba certified, complete one course towards my professional designations.

[ScubaDave]

Monster Leg Training - just the sound of it makes me want to go to the gym!

If you do happen to take your Advanced Open Water course, drop me a PM. I'll try and put together some questions you should ask an instructor when deciding if he or she is the one for you. Although I'm not an instructor, I've got close to 1000 dives under my belt under some challenging circumstances.

Good luck with the personal training certification!!

[ScubaDave]

May 28, 2007

It sure was nice to be back in my home gym this morning. Last week was pretty much a bust in terms of workouts as I was traveling for work in Melbourne, Australia. Between meetings and nightly activities, the workouts took a bit of a back seat. So, it was great to get back to Seoul, and the friendly confines of my regular gym. I'm not a talker in the gym, but just seeing the regulars gives me a sense of motivation and comfort. My buddies, Noh and Jeong were both there so it was good to see them again. Jeong placed 2nd at the Mr. Seoul comp the day I left for Melbourne so he had lots to tell, and Noh is getting ready to defend his Korean Nat'l title next month, so both are good motivation as they're in great condition right now.

Although I thought I was pulling in enough calories last week in Australia, I was very disappointed when I hopped on the scale last night to find that I had lost 11 pounds during the week. I believe that the biggest killer last week was not having my normal night-time snacks - one at about 9 p.m., one at about 1:30 or 2 (or whenever I wake up hungry), and then my early breakfast at 5 a.m. My objective of getting my weight up to 240 by the end of June is in serious jeopardy with this latest setback. Also, my wife and I will be traveling to Tibet next week for a week's holiday. The likelihood that I'm going to drop some serious weight there is high. I've been at high altitudes before. After 10000 ft, your appetite goes south. At 15000 ft, you really just don't want to eat, and northward of 19000 feet, you just want to try and keep whatever is in, down. So, I'm afraid that I'm going to enter mid-June looking rather emaciated rather than filled out. Oh well - such is life, and I wouldn't trade the trip to Tibet for anything.

Okay - well onward to today's workout. I've managed to come down with a cold after my trip, so strength was not where I had hoped it would be, but that's the way the cookie crumbles.

Stationary bike - warm-up
Stretching

Chest:
Low-angle incline bench press (15,12,8,3,10) Increasing weights, one pump set
Flat bench press (15, 12 8,8,10) Increasing weights, one pump set
Decline Hammer Strength Press (15, 12, 10, 10) Increasing weights, one pump set
Flat Dumbbell Flyes (15, 12, 5, 10) Increasing weights, one pump set
Machine Pec Flyes (15, 12, 10, 6, 10) Increasing weights, one pump set
Nautilus Pull-Overs (12,12,12) Increasing weights
Cable Cross-overs (15,12,10,10) Increasing weights, one pump set

Biceps:
One-arm dumbbell preacher curls (10,10,8)
Super 21s (3 sets)
Pulley Concentration Curls (12, 12, 12)
Incline Dumbbell Curls (10, 10, 8)
Barbell Preacher Curls (8,8,8)
One-arm Machine Bicep Curls (12, 12, 12)
Standing Cable Bicep Curls (15, 12, 10, 10) Increasing weights, one pump set