FM & Bicep Babe's "Cum-Back" Workout Plan (June - Dec 2006)

[freedom_myth]

Hi to all…

yeah - yeah... blame her for the name... she is a nut, but, at least I have my workout partner back, so I will actually go now. she won’t take the time to post her own journal even though she is a site member, and says I get caught up posting here and on car sites so much I miss workouts, work and meals… so I guess I type till she gives me that look that says to get up and go to the gym.

we have both finally quit smoking, from 5 packs a day to 0… (none for me since Christmas) (none for her since March) she quit for my birthday, and has held strong since.

most of the health and home/work problems have improved (except her knee is still gonna need some cutting to be right)... injury prevention = the motorcycle is up for sale. we are STOCKED on powders, bars and supplements & good food. mcd's will have to survive without my money since we have completely revamped the diet. one cheat day per week plus holidays.

the plan is to start back smarter this time and go for good form and joint health instead of heavy weights and sporadic workouts. time will tell…

looking to get up early and start back Monday morning on a basic old school 4 day routine… so I better start sleeping as of tonight.

My start back stats look a little rough:
Ht = 6 ft, wt = 225 @ 20% fat / Goal is 250 @ 10%

Hers are not too bad considering how fast she builds up:
Ht = 5’ 6”, wt = 129 @ 25% fat / Goal is about 125 or less @ 10% fat

[Hibiscus09]

we have both finally quit smoking, from 5 packs a day to 0… (none for me since Christmas) (none for her since March) she quit for my birthday, and has held strong since.

Awwww, wasn't that sweet of BB? Congrats to both of you for not smoking anymore. Best of luck to both of you in reaching your goals! It's nice to have a partner in crime for these adventures to provide encouragement.

[jaguarr]

Lock up your valuables! He's back! Glad to hear you've quit the damn cig's, man. Welcome home.

jag

[freedom_myth]

thanks to both! well, we made it. day one down, and even got 5 of the 6 planned meals in too! kept it sane but did push to mmf, or at least i did. BB doesn't seem to have a point of mmf, it burns me up! she will not even be sore and i really worked her hard. should be tagged la femme terminator.

we are starting back with an old school 4 day split. shooting for mornings to be sure workout is not missed, but that is rough as i am NOT a morning person and feel weak in the AM...

sunday - off
monday = leg press/calf, bench, tricep
tuesday = row, shrug, biceps
wednesday - off
thursday = leg ext/leg curl, calves, pec dec, tricep
friday = lat pulls, biceps, delts
saturday - off

[freedom_myth]

Abs 60, Sides 30, Low back 15
Leg abduction/adduction 21 each
Rotator in/out 21 each

Leg press (full ROM) Super Set w/Calves:
205 x 21, 295 x 15, 385 x 12, 475 x 10, 565 x 8

Bench:
135 x 12, 225 x 8, 315 x 4, 225 x 8, 135 x 21

Tricep Rope:
50 x 12, 100 x 12, 200 x 8, 200 x 8,
drop set 200-150-100-50-25 x “who knows,
but it burned like hell b4 I fell over”

BB usually works with about half the weight I use
but she has to go light on anything using her knee for now.

Post WO shake & hot tub…

Workout took too long, 1.5 hrs,
need to get down to 45 - 60 min
to follow intensity guidelines for this
workout plan. But felt good.

Back on Creatine/Glutamine

[freedom_myth]

Abs 60, Sides 30, Low back 15
Rotator in/out 21 each

Nitro machine rows:
100 x 12, 150 x 10, 200 x 8, 150 x 10, 100 x 21mmf

Shrugs:
135 x 12, 135 x 12, 135 x 12, 135 x 12, 135 x 12

DB alt curls:
50 x 8, 50 x 8, 50 x 8

Reverse EZ curls:
55 x 12, 55 x 12, 55 x 12

Nitro machine curls (all sets to mmf):
30 x 10, 30 x 10, 30 x 10

PWO shake & hot tub

Bicep_Babe did the same with 50% of my weights.

* pretty good workout, got in at 5pm instead of 10am as planned, but made it. Only got in 4 of the 6 planned meals.

[jaguarr]

Lookin' good, man. Are you working your ab's every day? I've always found that to result in overtraining mine when I've attempted that.

jag

[Bicep_Babe]

:-)

[freedom_myth]

Originally Posted by jaguarr

Lookin' good, man. Are you working your ab's every day? I've always found that to result in overtraining mine when I've attempted that. jag

i do have them set up for part of each days warm up, but that is only 4 days a week, (off wednesday, sat & sun) and i am not doing many reps yet. i used to do many more... later when i add in bag work for cardio, that will also be working abs. my abs are pretty out of shape, so as i burn off some fat, i am hoping the ab work will tighten up the muscle some. my main goal for now is to gain weight and size, secondary is fat loss... so i need to tone and firm up the abs to reduce the old waist size. i am doing pretty good on the diet, but far from perfect. i have traded much of the candy for fruit, most of the fast food for healthy snacks like protein bars and yogurts. but, my appetite has really dropped. i think i am sporting a cold. restarting the workouts plus not enough sleep left me open to germs i suppose. i hope it goes away quick.

[freedom_myth]

bicep babe is killing me! she is not even sore. so after hearing about it all day (on my off day), i made her go out and cut the grass for some additional exercise... i also told her to try to post something somewhere... we'll see. i need to get to bed early and see if i can knock out whatever germs found their way to me.

[jaguarr]

Originally Posted by freedom_myth

i do have them set up for part of each days warm up, but that is only 4 days a week, (off wednesday, sat & sun) and i am not doing many reps yet. i used to do many more... later when i add in bag work for cardio, that will also be working abs. my abs are pretty out of shape, so as i burn off some fat, i am hoping the ab work will tighten up the muscle some. my main goal for now is to gain weight and size, secondary is fat loss... so i need to tone and firm up the abs to reduce the old waist size. i am doing pretty good on the diet, but far from perfect. i have traded much of the candy for fruit, most of the fast food for healthy snacks like protein bars and yogurts. but, my appetite has really dropped. i think i am sporting a cold. restarting the workouts plus not enough sleep left me open to germs i suppose. i hope it goes away quick.

Well, then, you know you don't need me to remind you that working your abs MORE won't get the gut in check but proper diet and cardio will, so I won't.

jag

[freedom_myth]

Originally Posted by jaguarr

Well, then, you know you don't need me to remind you that working your abs MORE won't get the gut in check but proper diet and cardio will, so I won't.

jag

LOL... i know what you mean, it is 2006 and i am amazed to hear that some people still believe in spot fat reduction and "turning fat into muscle" or muscle turning into fat... if i stick to this new diet, with the built in cheats to keep it sane. and work my abs enough to tighten and tone them up (so they don't sag and hang out) i should be able to get the waist size back to where it needs to be. ultimately, i would like to see my chest at 60 and waist at 30 again... we'll see, i am a little old man now...

[freedom_myth]

oops - day/workout #3 not 2

Short Rant: Got in too late again, too crowded. Not to sound "less than patient", but I can't stand waiting for someone to get done playing so I can keep my workout going. More so when I am sick. You know who I am talking about. The little guy (or girl) that will get on the leg press with every 45lb plate in the gym on it, well over 2000lbs, and only move it an inch, then get up and lean on it (resting). I swear the next time I see this one guy doing it, and hogging the machine all day, I am going to walk over and offer him $10k to do just one full rep with his mighty stack. It will come down and crush him, there will be inards spread all over the gym...

Abs 60, Sides 30, Low back 15
Leg abduction/adduction 100lbs x 21 each

Leg Ext:
75 x 15, 120 x 12, 150 x 10, 200 x 8, 120 x 21mmf

Leg Curls:
50 x 12, 50 x 12, 50 x 12, 50 x 12, 50 x 12

Seated Calves:
135 x 12, 135 x 12, 135 x 12, 135 x 12, 135 x 12

Pec Dec:
100 x 12, 100 x 12, 100 x 12, 100 x 12, 100 x 12

Tricep - one hand reverse cable kickbacks:
50 x 12, 50 x 12, 50 x 12, 50 x 12, 50 x 12

***Bicep Babe follows the same plan but usually works with about half the weight I use. But she has to go light on anything using her knee until it gets fixed.***

Post WO shake, no hot tub, felt too sick… Hope to be better by Monday in time to go heavier again.

Workout took too long again, 1.5 hrs, need to get down to 45 - 60 min to follow intensity guidelines for this workout plan. But worked much lighter and slower due to germs.

[ChocoChick]

What plan are you doing FM? How come no squats on leg day?

[joed]

FM, it's you. You're back! Man where you been all this time???

So you stopped the cigs as a xmas present to yourself & BB stopped as a birthday present to you (& her). She's a keeper. Bad news about needing her knee to be cut, but you've gotta do what's right. You're dumping the motorcycle, revamping the diet, & starting an old school 4 day routine. Like jag said, I'm changing the lock on the safe; welcome back. Look forward to following your progress, and maybe your BB will leave a post for me more than a smiley face.

[freedom_myth]

Originally Posted by dbflgirl

What plan are you doing FM? How come no squats on leg day?

Well… I better answer b4 jag does! Some say I tend to get carried away and over do “just a little“, I always have to do more than the next guy. This can be good and bad. It keeps you competitive and moving forward, but left unchecked can lead to injury. I am pretty good at telling other people what to do and training someone to meet a goal, but tend not to always practice what I preach… Sitting here at home, I know that if I start back on squats with 135lbs to build up my lower back slowly, I could add a little each week and eventually be back to where I was. But, in reality, once I am at the gym and start to feel odd using such a light weight on a power move, I will add and add until I have 500lbs on the bar and blow out a knee or my back. So for the first 12 weeks I am trying to be a good boy and build slowly and stick to things like Leg Press & Low Back Hypers. When my abs and back and joints start to feel strong, I might ease into deadlifts, then maybe give squats a try again. I am old and over the hill now, but determined to get back to where I was. I am still working out the details of my program, but it will start out as 4 day split. Mon, Tues, Thurs, Fri. I am typing details into a spreadsheet tonight to see how it looks. I will try to post it if i get it done. I saw your pics. It looks like you are doing great to me!

[freedom_myth]

Originally Posted by joed

FM, it's you. You're back! Man where you been all this time???

So you stopped the cigs as a xmas present to yourself & BB stopped as a birthday present to you (& her). She's a keeper. Bad news about needing her knee to be cut, but you've gotta do what's right. You're dumping the motorcycle, revamping the diet, & starting an old school 4 day routine. Like jag said, I'm changing the lock on the safe; welcome back. Look forward to following your progress, and maybe your BB will leave a post for me more than a smiley face.

thanks! glad to be back, and happy to see the same "old" faces ;-)

i see steve is just getting back too.

well, not in the gym, that's for sure! i feel like crap, and even managed to get sick my first week back to the iron. but i still went, just stayed light and easy. i worked on getting some things (life/work) organized so i could dedicate some real time toward training. no more smokes, so more money for protein powder! at almost 10 packs a day was getting expensive. 3-5 for her 4-5 for me.

i feel pretty confident that i will get to the gym, and the diet plan is taking shape, but i still have to get the "sleep" part under control. i think that is why i got sick when i hit the weights.

that said, we'll see. i stayed at about 230 @ 18% for a long time without training, then all of the sudden, i let myself hit 223lbs and 23% fat and realized things had to turn around. about a week of “starting” to clean up my diet and adding creatine/glutamine, etc, i hit 225 at 20%, and now a week into lifting, my scale tells me that i am 235 at 18.8%... but i may need to get new batteries. i will see what it says when i kick this cold, on an empty stomach monday morning b4 i hit the gym. it's a long road back.

[freedom_myth]

Abs 60, Sides 30, Low back 15
Rotator in/out 21 each

Nitro machine lat pulls:
105 x 12, 105 x 12, 105 x 12, 105 x 12, 105 x 12

One arm Machine curl:
30 x 10, 30 x 10, 30 x 10, 30 x 10, 30 x 10

DB side lateral delts:
15 x 15, 15 x 15, 15 x 15, 15 x 15, 15 x 15

DB Forearm rolls in/out:
25's x 12, 35's x 12, 45's x 12, 55's x 12, 30's x 21

PWO shake & still no hot tub

Bicep_Babe does the same with about 50% (or more) of my weights on most lifts.

* pretty lame workout, went very light, but at least i made it in sick. i am NOT a happy sick person, but happy i went in. i need to feel better by monday! Only got in 4 of the 6 planned meals/snacks. really need to get all 6 meals in and more sleep.

* scale says up to 235 @ 18.8%, but i will reserve judgment until monday morning on an empty stomach because i usually drop weight fast when under the weather, not gain.

[Hibiscus09]

Nice workout, Freedom and BB! You're more determined than I am -- I don't work out sick.

Hope you feel better soon!

[jaguarr]

This is just an observation, man, but you're hitting the gym awfully damn hard after taking quite a bit of time off. Maybe it would pay off to turn it down a notch or three for a little while and do some lighter workouts so that your body and CNS can get used to all the abuse again? Just thinking out loud.

jag

[freedom_myth]

Originally Posted by jaguarr

This is just an observation, man, but you're hitting the gym awfully damn hard after taking quite a bit of time off. Maybe it would pay off to turn it down a notch or three for a little while and do some lighter workouts so that your body and CNS can get used to all the abuse again? Just thinking out loud. jag

no u r right, i was thinking the same thing. i did pretty much that on workout number 3 & 4. really light workouts. i took my scheduled sat & sun off and got a little rest, plus i found out what I have, another sinus infection. I just had one a month ago too, but I was not working out at all, so it was not just the shock of actually exercising again. In fact, it seems I am already up 10lbs and down a few percent bodyfat, even with the germs. My hope is to see some good results over the next few months, taking it slow. i am on zithromax, so i should start feeling better by monday (i hope)... cause I will be in the gym. I don’t want to start missing days. i think if i get a decent amount of sleep, i can recover from these fairly short workouts and still maintain a little intensity. i just started staying up way too late, and still getting up to work and workout. once it balances out with the sleep, it should be all good. Funny, when I smoked, the sinus infections stopped. now they are back.

[freedom_myth]

Originally Posted by Hibiscus09

Nice workout, Freedom and BB! You're more determined than I am -- I don't work out sick.
Hope you feel better soon!

thanks! i am usually a big baby when sick and won't do anything but sit at home and complain... i think it is probably better in most cases to take time off when sick since workouts exhaust your glutamine and can further compromise the immune system. but since i just started back, i really do not want to miss any days. i am trying to work thru it. i hope it doesn't backfire on me.

[freedom_myth]

Hey, jag. What was your sinus surgery about, is it the fun process where they use the roto router, pack you with gauze and just when you start feeling better from the abuse they strap you down and rip it out?

I was supposed to get some major sinus work done a way back, but too many of my friends into MMA had it done and were no better, so I passed. They wanted to re-break bones in my face and do some bigtime reconstruction. I wasn’t sure I was done breaking them up yet, so it seemed like a waste to fix them. I went thru that several times with my teeth, just to get them knocked crooked again and again. No point fixing my ear either, I am closer to becoming a spokesman for Depends than a Calvin Klein underwear model. And Bic Babe thinks it gives me character! Who the heck wants matching ears anyway, that’s so mainstream. LOL. We didn’t use mouth guards and gloves like they do now, some circles still don’t allow them. The UFC got wise to making more money by making more guys have longer careers and take less permanent damage, plus they had to market to a larger base outside of pay per view and be accepted on TV. The gloves went on, rounds were created, weight classes were defined and the list of rules and fouls grew to a whopping 31 from close to 0. But it is still cool to watch. Do you ever get it on pay per view or watch the show Thursday nights? My son is starting to get interested in it, so I hope it becomes a sport that grants scholarships by the time he gets to college.

Damn, I am up too late already again. Bed & Med time...

[jaguarr]

Man, bummer about the sinus infection. I discovered that the smoking had masked a lot of sinus and allergy issues and when I quit, they came after me with a vengeance. I'm hitting the operating table on the 22nd. It's a roto-rooter job, but it's all computer guided state of the art stuff. The surgeon I'm seeing is one of the best in the nation, and his techniques don't require the use of gauze, so I won't have to endure that fun part of the equation. I WILL have to irrigate my sinuses out several times a day, though, especially for the first week. Supposedly it feels really good, which I can't imagine. LOL! Might be time to start thinking about getting your schnoz bored out, too, big guy.

Glad you're slowing down a little bit, now, and easing back into it. You'll make better progres over the long haul and soon be back at it full steam again.

jag

[freedom_myth]

Originally Posted by jaguarr

Man, bummer about the sinus infection...smoking had masked a lot of sinus and allergy issues...came after me with a vengeance...state of the art stuff...one of the best in the nation...don't require the use of gauze...Might be time to start thinking about getting your schnoz bored out, too, big guy.

Glad you're slowing down a little bit, now, and easing back into it. You'll make better progres over the long haul and soon be back at it full steam again. jag

that is good news, i guess it is like the eye surgery, it has gotten better abd better over time. the smoking must have done the same to me, although the doc claimed it is imposible. i might get it done someday, you can go first!

yep, i did take it easy monday, i just have not posted it yet. and i am going to go even easier today and workout at home in a few minutes. i am feeling better from the zithromax, and i don't need a relapse messing up my routine, we have not missed a day yet, halfway thru week number 2...

[freedom_myth]

jag, did you get my other PM reply? i will be sending you one later tonight when i get back online.

[jaguarr]

Originally Posted by freedom_myth

jag, did you get my other PM reply? i will be sending you one later tonight when i get back online.

Got it and replied.

jag

[freedom_myth]

12 week come back is on a roll, into the second week!

Abs 60, Sides 30, Low back 15
Leg abduction/adduction 21 each
Rotator in/out 21 each

Leg press (full ROM) - Super Set w/Calves:
205 x 21, 295 x 15, 385 x 12, 475 x 10, 565 x 8

Bench:
135 x 12, 225 x 8, 315 x 4, 225 x 8, 135 x 21

Tricep Rope:
50 x 12, 100 x 12, 200 x 8, 200 x 8,
drop set 200-150-100-50-25 x “lost count again”

BB usually works with about half the weight I use
except she has to go light on anything using her knee.

PWO shake & hot tub…

[freedom_myth]

Did A Jag Style Home Workout. Except really light. It got too late too fast and we could not get to the gym, so we hit the basement. Now I know why he trains at home, it is a nice change. You don’t have to wear a shirt, you can play your own tunes really loud and best of all you can pick your nose without all the odd stares!

Lat pulls to front: 135 x 10 for 5 sets

BB shrugs: 135 x 10 for 5 sets

BB curls:
65 x 12, 85 x 10, 135 x 8
(I stopped these, they were really doing something bad to my elbow. BBabe kept going for 2 more sets, switching to an EZ curl bar. She was pumping out 75lbs x 12 reps on every set.)

We hit the Double End Bag & Bob between sets, and for about 20 minutes after the weights. If you ever think you might be out of shape, work the bags for a while and you will know for sure. I was sweating so badly my shoes were wet! If I either make every Tuesday and Friday workout a home day like that, or find another way to get the bag work in a couple days per week, I think it will really cut some fat and build my cardio capacity back up. I think I will order some of the gloves from the UFC web site too. I am not going to fight anymore, I just want to wear them when I watch it on TV!

[Hibiscus09]

Nice job on the workouts!

Now I know why he trains at home, it is a nice change. You don’t have to wear a shirt, you can play your own tunes really loud and best of all you can pick your nose without all the odd stares!

*sigh* I enjoyed my home gym much more before we had the mirrors installed. I just headed in all scuzzy, wearing whatever, probably looking like a raccoon with the left over mascara under my eyes. Then came the mirrors and -- even I couldn't take it and had to purty things up just a bit so I wouldn't be depressed (or frightened!).