Scienceteacher's Log

[scienceteacher]

I have never kept a journal so this will be a first. Maybe this will help get my routines in order. I will start with last nights workout. Any advice is welcome and appreciated.
Back and shoulders
Deadlift
Warmup 10x135
5x225
5x235
5x245
5x255
5x265

Pendalay Rows
5x100
5x110
5x120
5x130
5x140

Lat pulldowns
8x100
8x110
8x120
8x130
8x140
8x150

Military db press
10x50
10x55
10x60

Front and side raises
10x10
10x15
10x20

Tonight will be legs.

[Gunn27]

Welcome to online journaling, I'm sure you will find it very beneficial!

Nice first entry too.

[scienceteacher]

Thanks Gunn, I sure hope so. There's not alot of support at home for this lifestyle.

[Hibiscus09]

Very nice workout and welcome to journal-land!!

[joed]

I'll add my voice to the welcoming crowd.

[scienceteacher]

Thanks,
I am looking forward to the days when my leg numbers and back numbers go wayyyyy up. I was a "beach" muscle lifter in college and now am easing back into legs and back due to my hernia scare this summer. Leg workout only thirty minutes away and I'm ready to blow off some steam after dealing with these teenagers all day.

Hibby=>Go Heels(:

[scienceteacher]

Decided to workout here at school(big mistake). I usually workout at the high school where I began teaching. Their weightroom is incredible. We have 1300 students here compared to their 400 and our weightroom isn't even close. Part of the girls basketball team came in as well as some sophmores who I think were just following the basketball team. Anyway I didn't get my calf raises nor my leg presses in.

Squat(ATG)
10xbar
10x135
5x205
5x215
5x225
5x235
5x245
5x255
5x265

Superset SLDL w/ lunges
SLDL
10x135
10x145
10x155

Lunges
10x115
10x125
10x135

Chest and arm day today(Back at my old school)

[Hibiscus09]

Nice workout!

Hibby=>Go Heels(:

Who?

[scienceteacher]

Yesterdays workout was productive but not wonderful. 2 kids in college, rent for them due, $850 gas bill, and wife out of work since January kinda distracts you.

BB Flat Bench
10x135
5x225
5x235
5x235
5x245
5x255
5x265
5x275
3x285
3x295
2x305
2x315

Incline BB

10x135
8x145
6x155
6x165 <==Ate a retard sandwich and lost count
4x175
2x185

Dips w/ 25lb
3x12

Tricep pushdown

10x80
8x90
6x100

EZ curls
3x8 @80,90, and100

Db curls

3x7 @35,40,45

Back day today.

[scienceteacher]

I have been going on a 3 day split resting every 7th day(sunday) I believe I am going to have to workout 3 and rest every 4th day. Seems as if the soreness is increasing. I also need to find a workout partner. Since my son has gone back to college I have no spotter and I think it is affecting my gains.

[jaguarr]

Good looking workouts, man. I'd say you're channelling your frustrations in the right direction.

jag

[scienceteacher]

Usually the weightroom is my little escape but last night I just couldn't clear my head. I think beginning next week I am going to drop some sets and move up the weights. I have a real hard time getting loose. It takes several sets before my joints want to cooperate. I made alot of progress in college doing 4 sets of 3 with a pause at the bottom, I may try that again.

[scienceteacher]

Got to catch up from the weekend. Friday was back and shoulder day. Lifts went well and energy was OK. Need to increase weight next week.

Deadlift Rows Lat pulldown
10x135 10x95 8x110
5x225 5x105 8x120
5x235 5x115 8x130
5x245 5x125 8x140
5x255 5x135 8x150
5x265 5x145

Db Military Press Front and Side Raises
10x50,55,60 8x15,20,25

Saturday 9/16
Squats Lunges SLDL
10xbar 10x115 10x145
10x135 10x125 10x155
5x225 10x135 10x165
5x235
5x245
5x255
5x265
3x275
8x235
Chest and arms today, I hope my elbows feel better. Seem to have some tendonitis in both. I have decided to take a day in between each three day split. I am going to attempt to do some cardio on these 2 two days(eliptical machine). Got to start doing that to get where I want to be. Plus we had Homecoming at church yesterday, I didn't cheat to awful bad though.

[Hibiscus09]

Nice job on the workouts! My elbows only hurt if I do a lot of straight bar work as opposed to using EZ Curl bar. DBs don't bother it at all.

Hope you enjoyed homecoming. I hide from my MIL when her church's homecoming is near each year. They fix some really bad for you Southern food.

Happy Monday!

[scienceteacher]

Happy Monday to you also. I actually did fairly good at HC. Ate mostly vegetables. Of course I'm sure they were seasoned with HAM. My elbows are getting worse, right in the back behind the joint. I thought I had taken care of the problem by stopping skullcrushers but it has come back.

[scienceteacher]

Good energy and strength today. Really need a workout partner to get to where I want to go. All weights went up easily, may adjust again next week.

Flat Bench Incline Dips
10xbar 10xbar 12xbw+25
10x135 10x135 12x bw+25
5x205 8x155 12xbw+25
3x225 6x185
3x275 4x205
3x285 2x225
3x295
3x305
3x315
1x325
1x335

Tricep pressdowns(cable)
10x80
8x90
8x100

EZ bar curls
8x85
8x95
8x105

Going to start with a rest day in between each split. Got to force myself to do cardio on those 2 days. Back day today.

[scienceteacher]

Getting better at these lifts as well as legs. Fairly new to me. Call me a sissy though cause I think I will have to soon purchase some straps for deadlifts.
Deadlift Pen. Rows Cable Lat pulls
10x135 5x105 5x110
5x225 5x115 5x120
5x235 5x125 5x130
5x245 5x135 5x140
5x255 5x145 5x150
5x265 5x155 5x160
3x275 5x170
8x225

Db military press
10x50
10x55
10x60

Deadlift form is getting pretty close to exact, came home with some bloody shins. Anyone use a trap bar for DL?
Leg day after workshop this afternoon.

And good morning to all.

[scienceteacher]

Slowly working my way to heavier weight and all feels good. Felt strong yesterday. Today will be a day off after three WO days, I almost feel guilty b/c I have been going 6 before a rest day. I WILL do at least 15-20 min on the eliptical machine today. I hate cardio. I have decided to gain weight up to about 195-200lbs, until Christmas anyway. I have slowly been adding a pound here and there. Good weight however. In February I was 204 and went down this summer as low as 178, I'm about 186 now but my pants fit the same as they did this summer.


Squat Lunges SLDL
10xbar 10x115 10x145
10x135 10x125 10x165
5x235 10x135 10x185
5x245
5x255
5x265
5x275

[Gunn27]

Nice looking leg workout! I have been contemplating straps for deadlifts as well, my grip is holding me back a little when I know I could squeeze out a couple more reps. As for the trap bar, I've used one a few times, but I prefer to stick with the straight bar.

Keep up the good work!

[scienceteacher]

Thanks Gunn,
Legs are getting better. I've never done squats before so I feel pretty good about it. I've got to get some straps I guess I could completely reset every rep but I feel better not doing that.

[scienceteacher]

Started doing some measurements on 8/22
Chest 45.5"
Waist 33.5"
Thighs 22"
Bicep 17"

Measured again today 9/21
Chest 46"
Waist 34"
Thighs 23"
Bicep 17"
Didn't like the fact that I went up .5" in the waist but I will live with it for now. Maybe the 2 days of cardio will help with that. Hopefully arms will grow better soon too. Only FAT is mid section. I think I will definately try and build until Christmas and cut afterward.

[scienceteacher]

Did a little cardio yesterday. First time in about 20 years. Not much though. Went 16 minutes on the ellictical machine @ about 8mph heart rate at about 117. According to it I went a little over 2 miles. Back to the weights today thank goodness. Any opinions on whether or not these 2 days of cardio are worth it?

A little rant here. I am by no means a mechanic but I can do the basics to a vehicle. My '97 Ford F150 truck has 205,000 miles on it so it burns a little oil. Well it fouled out 2 plugs so I was going to put some nonfoulers on these 2. A mechanic these days needs to be a contortionist(sp?) to work on this stuff. Of course the 2 that were fouled were in the very back! Please Auto makers make something that we can do the basic service on! I got'em though and the old truck doesn't miss a lick now.

Chest day today and back tomorrow, have a golf tourney tomorrow also(May have to fend off the beer cart).

[scienceteacher]

Had a good upper body workout Friday, but got LAZY this weekend. Played in a golf tournament Saturday so I couldn't get to the gym. Sunday I was just plain lazy. Not so sure my body couldn't use it.

Friday's workout
Bench Dips Incline
barx10 3x12x25 10x135
135x10 8x155
225x5 6x175
275x3 4x195
285x3 2x215
295x3 1x235
305x3
315x3
325x1
275x5

CGBP Tricep pressdowns EZ curls
5x155 5x70 5x85
5x175 5x80 5x95
5x195 5x90 5x105
5x215 5x100
5x110


Db curls
5x35
5x40
5x45

[Hibiscus09]

Nice workout! I just noticed you're in coastal N.C. My son went to camp for a couple of years in Arapahoe, N.C.

So, how'd you do in the golf tournament? I can't think of a better reason to skip a workout.

[scienceteacher]

I have a Great Uncle that lives in Arapahoe. I am an hour from the coast. The home of the pickle. The tournament was for my Legion team. Had a great time, saw several guys that I played with. I didn't play bad considering that I hadn't played in a while. Drove the ball good but didn't have alot of feel around the green.

I'm not so sure I didn't need the rest. My elbows are still hurting like crazy.

[Hibiscus09]

Do they also grow olives there in the mountains? I think we'll finally get to golf this weekend since the Gamecocks are playing on Thursday night. Yay!

[scienceteacher]

Originally Posted by Hibiscus09

Do they also grow olives there in the mountains? I think we'll finally get to golf this weekend since the Gamecocks are playing on Thursday night. Yay!

Don't know where the name came from,but I haven't seen any. Got some Sweet/hot peppers though. We are even getiing a Walmart.
I need to start playing more. I am going to see my son pitch this weekend against my old college team. He was redshirted last year with an elbow injury but he's healthy now and throwing pretty good.
I figure if I don't play good I just get my $$$ worth 'cause I hit it alot. Those days of the mid 70's from last summer and fall are gone.

[scienceteacher]

Back W/O yesterday. Form getting much better on Deads.
Deadlift
10x135
5x235
5x245
5x255
5x265
5x275

Pendelay Rows(Felt very good on these, need to move up)
5x105
5x115
5x125
5x135
5x145
5x155

Lat pulldown
10x110
5x120
5x130
5x140
5x150
5x160
5x170

Db Military press
10x50,55,60

Front and side raises
10x10,15,20

Legs today

[scienceteacher]

Absolutely HORRIBLE leg workout. I don't know what happened but it felt as if someone had jabbed a knife in my upper left quad. Right at the very top. I couldn't get past parallel and was scared to add much weight. Probably should have just come home. Feel like my bad form last night may cause some back spasms today.
Squat
10xbar
10x135
5x225
5x235
5x245
5x255

SLDL
10x135
10x145
10x155

Didn't even attempt lunges.

[scienceteacher]

Chest and triceps yesterday. I am going to move biceps to back and shoulder day.
Flat BB bench
barx10
135x10
225x1
245x1
265x1
285x3
295x3
305x3
315x1
325x1
275x5

BB Incline
10x135
8x155
6x175
4x195
2x215
1x235

Dips
4x10x25

Flys
10x35
10x40
10x45

CGBP
5x135
5x155
5x175
5x195
5x215

Tricep pressdown Cable
8x70
8x80
8x90

I am going to keep at it with the flys, really squeezing at the top to see if it helps my development. May go back to at least 5 reps on the flat bench. I don't feel I'm getting that good "pump" that I want. Got to do something different with the triceps also for the same reason.

Elliptical machine today.

And finally to boast just a little. My son pitched in a fall game yesterday and it seems he is getting some interest from some Div. 1 schools as well as some pro guys. He was redshirted last year.

Everyone have a great day.