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nithos
01-01-2007, 05:32 PM
It's a new year, and I need to join the resolution bandwagon after a bulk gone bad.

I am going utilize a form of concurrent periodization, running a 4-day split – 2 “upper” and 2 “lower” – organized via movement planes broken into three 4 week phases. I will be using a variation of the program originally provided by Carter Schoffer, the Director of Sports Nutrition and Performance for Precision Nutrition, for anyone familiar with John Berardi's team at Science Link.

First Phase: Weeks 1-4 (Officially starting on the 8th)


Day 1 (Monday)
(1) Sumo deadlift
(2) Single-leg Romanian deadlift – dumbbells in each hand
(3a) Swissball leg curls
(3b) Reverse hyperextension (non-loaded)

Day 2 (Tuesday)
(1) Scarecrow
(2a) Chin-up – medium-width grip
(2b) Seated dumbbell shoulder press
(3a) Renegade row - alternating
(3b) Telle-fly
(4) Barbell rollout

Day 3 (Thursday)
(1) Barbell front squat
(2) Barbell hack squat
(3) Barbell forward lunge – alternating
(4) Contralateral superman

Day 4 (Friday)
(1) T push-up
(2a) Bent-over barbell row – pronated; hip angle 90°
(2b) Slighting incline dumbbell press
(3a) Scott press – seated on swissball
(3b) V-bar chin-up
(4) Plank – feet on bench; forearms on swissball


Each workout will be followed by 10 minutes of low intensity cardio.

I will as be doing 2 days of cardio using a 1:2 ratio of sprint to jog and have the session last 15 minutes.

I am still working out the diet details. But supplements will be kept to a minimum, carbs will be mostly PWO and for breakfast.

I will post stats and measurements when I get the chance.

nithos
01-02-2007, 09:09 AM
Some exercise links for those interested in what some of the actual movements are.

Finnegan Bell
01-02-2007, 10:04 AM
Good Luck man

Rocksmtu
01-02-2007, 11:33 AM
Do you find it easier or more difficult to work out with a little one at home now? or are you still lifting during lunch?

Either way I'll be following along and good luck

Colossal Spoons
01-02-2007, 12:01 PM
Best of luck to you bro

nithos
01-03-2007, 06:40 AM
Do you find it easier or more difficult to work out with a little one at home now? or are you still lifting during lunch?

Either way I'll be following along and good luck

I basically had to stop lifting at home for the time being. So I lift at the company gym over my lunch hour. It means I have to wake up earlier, but it also means I get to play with my son every evening. So it works out better for everyone.

nithos
01-03-2007, 06:52 AM
Diet Guidelines:
- Eat 5-6 meals a day
- Eat roughly the same amount for every meal
- Eat lean protein with every meal
- Eat a veggie/fruit with every meal
- Eat a EFA source daily
- Drink only non-calorie containing beverages (i.e. water and green tea)
- One meal a week, ignore everything above (optional)

Example Diet:
5:45 - 1 cup oatmeal, 3/4 cup skim milk, 1 scoop protein, 1 banana
8:45 - 8 oz chicken breast, 3 cups spinach salad, 1 oz walnuts
10:45 - EAA Drink, 2 clementines, 1 Tbls natty PB
11:15 - Workout
1:00 - Homemade PWO protein bar, 1 apple, 1.5 cups green beans
3:00 - 8 oz chicken breast, 3 cups spinach salad, 1 oz almonds
6:30 - 8 oz grilled pork tenderloin, 2 cups steamed broc****
9:00 - 1 cup ff cottage cheese, 1 oz walnuts

This should put me somewhere in the 2600-2800 calorie range at a 40/35/25 p/c/f breakdown. I will plug it into Fitday when I get the chance today.

nithos
01-03-2007, 06:57 AM
- Member's Mark Active Multivitamin
- Member's Mark Fish Oil Caps
- San Sesamin
- USPLabs cAMPOBILIC
- Primal EAA
- Various Blended Protein
- EC stack (tentative)

Pretty basic, I may add in the EC if I feel I need it.

Manuel73
01-03-2007, 07:22 AM
RENEGADE ROWS, REVERSE HYPEREXTENSIONS......hmmmm, i love those :cool: .....i'll be around....*subscribed*

Rocksmtu
01-03-2007, 07:46 AM
I basically had to stop lifting at home for the time being. So I lift at the company gym over my lunch hour. It means I have to wake up earlier, but it also means I get to play with my son every evening. So it works out better for everyone.

Good to see that you are able to balance those things that are important to you.

spaghetti86
01-03-2007, 08:09 AM
Good luck
Work out looks good

Give it your all and stick to it and your efforts will pay off.

keep us updated

spag.

nithos
01-03-2007, 11:58 AM
(1) Sumo deadlift - 6x6 @ 185
(2) Single-leg Romanian deadlift - 4x8 @ 25s
(3a) Swissball leg curls - 4xAMRAP
(3b) Reverse hyperextension - 4xAMRAP

10 minutes on the arctrainer - HR ~= 140 bpm


AMRAP = As Many Reps As Possible (basically, one short of failure)

nithos
01-04-2007, 11:44 AM
(1) Scarecrow - 3x12 @ 2.5s
(2a) Chin-up – 6x6 @ 14 on assist
(2b) DB shoulder - 6x6 @ 50s
(3a) Renegade row - 3x8 @ 15s
(3b) Telle-fly - 3x8 @ 25s
(4) Barbell rollout - 2xAMRAP @ BW

10 minutes on the Stairmill

Summary: need.....to.....vomit.....

The weights seemed light, but damn did my heart rate get up there.

Hotmoltenlava
01-04-2007, 01:47 PM
I have been doing 15 minutes of Speed Intervals (HIIT) on level 10 on the Stairmaster six days a week. The first time I tried it, I couldn't do more than 3 minutes without wanting to pass out. Two weeks later and I can do the full 15 minutes. Stairmaster kicks your ass. I feel your pain. It gets better. Most will say 6 days is too much, but my motivation is high and I have work to do. I lift for about 45 minutes alternating days of upper body and lower body w\abs. Keep up the good work.

Manuel73
01-04-2007, 02:43 PM
(1) Scarecrow - 3x12 @ 2.5s
(2a) Chin-up – 6x6 @ 14 on assist
(2b) DB shoulder - 6x6 @ 50s
(3a) Renegade row - 3x8 @ 15s
(3b) Telle-fly - 3x8 @ 25s
(4) Barbell rollout - 2xAMRAP @ BW

10 minutes on the Stairmill

Summary: need.....to.....vomit.....

The weights seemed light, but damn did my heart rate get up there.

nice workout nithos just some questions....what are your goals?...how much weight do you want lo lose or BF you want to reach??...what are your stats right now, bdw, etc.??

nithos
01-04-2007, 02:59 PM
nice workout nithos just some questions....what are your goals?...how much weight do you want lo lose or BF you want to reach??...what are your stats right now, bdw, etc.??

Stats: 6'1", 255-60, 25-28% bodyfat (non-measured guess, measurements coming soon)

Goals: 6'1", 225-235, 12-15% bodyfat (in other words, no need to be ripped: I just want my flat stomach, cut across iliac crest, slight vascularity in forearms back. My speed for soccer wouldn't hurt either.)

I was 210-215 at around 12-15% close to 18 months ago, I bulked up for last winter but then had outside forces (school, work, flooded gym, new wife, new son) change my priorities. So I wasn't working out as often while use to eating bulking calories and as time went by, those calories became less and less clean.

Manuel73
01-05-2007, 06:37 AM
Stats: 6'1", 255-60, 25-28% bodyfat (non-measured guess, measurements coming soon)

Goals: 6'1", 225-235, 12-15% bodyfat (in other words, no need to be ripped: I just want my flat stomach, cut across iliac crest, slight vascularity in forearms back. My speed for soccer wouldn't hurt either.)

I was 210-215 at around 12-15% close to 18 months ago, I bulked up for last winter but then had outside forces (school, work, flooded gym, new wife, new son) change my priorities. So I wasn't working out as often while use to eating bulking calories and as time went by, those calories became less and less clean.

congratulation about your wife and son....i guess when we get older is always difficult to find time for ourselves and the gym....it's good to know there are football ( soccer ) fans here ....i used to play when i was in high school and college...right now i just play from time to time....big fc barcelona fan.

nithos
01-05-2007, 07:54 AM
I think the biggest thing is, I don't get bored and just go out for a 5-7 mile jog anymore. I use to do this 3+ times a week right when I got out of college. I am typically playing with my son when I have some free time.

I played on a select traveling team from 10-16, but in college I switched to Rugby. I currently play in a company sponsored men's league. 5 months over the summer, 1 game a week, 6-8 teams. Last winter I played some pickup indoor games, but the time they were holding it this year doesn't let me use the babysitter at the rec center.

Manuel73
01-05-2007, 08:52 AM
but the time they were holding it this year doesn't let me use the babysitter at the rec center.

why?

nithos
01-05-2007, 09:27 AM
The baby sitting service at the rec is only open until 8-11am on Sat. Soccer starts at 11am = no place for the kid since my wife works most weekends.

Manuel73
01-05-2007, 09:48 AM
The baby sitting service at the rec is only open until 8-11am on Sat. Soccer starts at 11am = no place for the kid since my wife works most weekends.

that's to bad nithos.....maybe next season you 'll be able to play.

nithos
01-08-2007, 01:11 PM
(1) Sumo deadlift - 6x6 @ 205
(2) Single-leg Romanian deadlift - 4x8 @ 30s
(3a) Swissball leg curls - 4xAMRAP
(3b) Reverse hyperextension - 4xAMRAP

5 minutes on the Jacob's Ladder
5 minutes brisk walking

nithos
01-09-2007, 11:29 AM
(1) Scarecrow - 3x12 @ 2.5s
(2a) Chin-up – 6x6 @ 14 on assist
(2b) DB shoulder - 6x6 @ 50s
(3a) Renegade row - 3x8 @ 25s
(3b) Telle-fly - 3x8 @ 25s
(4) Barbell rollout - 2xAMRAP @ BW

10 minutes on the Stairmill

The 10 pound difference on the Renegade rows was a lot more than I thought it would be. I only hit 3x6 on the last set.

nithos
01-10-2007, 06:50 AM
Last minute, all day meeting that I have to cover for my manager.

Today was suppose to be an "off" day according to the plan I am following, but I was going to get in some cardio. I will try to hit it tonight on the treadmill if my son will cooperate.

nithos
01-11-2007, 11:44 AM
(1) Barbell front squat - 6x6 @ 185 (ATG)
(2) Hack squat - 4x8 @ 50 (ATG)
(3) Barbell forward lunge - 3x8 @ 45
(4) Contralateral superman - 3xAMRAP @ BW

10 minutes on the Stairmill

nithos
01-12-2007, 11:59 AM
(1) T push-up - 3x12 @ BW
(2a) Bent-over barbell row – 6x6 @ 135
(2b) Slight incline dumbbell press - 6x6 @ 55
(3a) Scott press – seated on swissball - 3x8 @ 50
(3b) Close Grip Sternum Pulldown - 3x8 @ 15 (Assisted chipup station was in use)
(4) Plank – 2xALAP @ BW

10 minutes on the Stairmill

I about went crazy biting my tongue today. There was one guy doing "leg presses" with 8 plates, but he did it with such a small range of motion that the sled moved less that it would when I do Calf Extensions on it. Then there are the two guys that routinely do squats and maybe make it to 135 degrees. How do you say "you would get better results if you used a larger range of motion" without sounding like a jerk?

Manuel73
01-12-2007, 12:15 PM
(1) T push-up - 3x12 @ BW
(2a) Bent-over barbell row – 6x6 @ 135
(2b) Slight incline dumbbell press - 6x6 @ 55
(3a) Scott press – seated on swissball - 3x8 @ 50
(3b) Close Grip Sternum Pulldown - 3x8 @ 15 (Assisted chipup station was in use)
(4) Plank – 2xALAP @ BW

10 minutes on the Stairmill

I about went crazy biting my tongue today. There was one guy doing "leg presses" with 8 plates, but he did it with such a small range of motion that the sled moved less that it would when I do Calf Extensions on it. Then there are the two guys that routinely do squats and maybe make it to 135 degrees. How do you say "you would get better results if you used a larger range of motion" without sounding like a jerk?

that's always a sticky situation....unless you have some *rep* at your gym....and the other person is not a "know it all" there will always be trouble.

nithos
01-12-2007, 02:56 PM
that's always a sticky situation....unless you have some *rep* at your gym....and the other person is not a "know it all" there will always be trouble.
Yeah, if a person is doing something that will easily lead to injury, I will tell them. (Except for the crazy guy that does 120 pound dumbbell curls while swinging wildly to get the momentum) But this was just not using full range of motion. I will leave that up to the trainers to correct them, not that I have ever seen them do that.


A group of people are setting up a team for http://www.lightenupiowa.org this year. I figured I would give it a shot. I drop weight very slowly, so I will probably not be carrying the team, but I am probably one of the most knowledgeable about the nutrition and exercise portion of the deal. Should be interesting and at least give me a goal to shoot for. Plus, if we do win, I get free gym membership days.

Manuel73
01-12-2007, 03:56 PM
Yeah, if a person is doing something that will easily lead to injury, I will tell them. (Except for the crazy guy that does 120 pound dumbbell curls while swinging wildly to get the momentum) But this was just not using full range of motion. I will leave that up to the trainers to correct them, not that I have ever seen them do that.


A group of people are setting up a team for http://www.lightenupiowa.org this year. I figured I would give it a shot. I drop weight very slowly, so I will probably not be carrying the team, but I am probably one of the most knowledgeable about the nutrition and exercise portion of the deal. Should be interesting and at least give me a goal to shoot for. Plus, if we do win, I get free gym membership days.

good for you....sadly for me i don't have anyone to play with....all my friends are kinda lazy....changing subject as a football player what are your thoughts of all this BECKHAM frenzy?

nithos
01-13-2007, 12:24 PM
good for you....sadly for me i don't have anyone to play with....all my friends are kinda lazy....changing subject as a football player what are your thoughts of all this BECKHAM frenzy?
They are just trying to spark interest in the sport. It just hasn't taken hold the way they thought it would after the US hosted the World Cup.

Getting an big named, aging superstar worked well to increase popularity in the 70s for the NY Cosmos. But Beckham is no Pele. Plus, the influx of high priced international players eventually lead the league to become quickly bankrupt. Will history repeat itself?

Manuel73
01-15-2007, 08:52 AM
They are just trying to spark interest in the sport. It just hasn't taken hold the way they thought it would after the US hosted the World Cup.

Getting an big named, aging superstar worked well to increase popularity in the 70s for the NY Cosmos. But Beckham is no Pele. Plus, the influx of high priced international players eventually lead the league to become quickly bankrupt. Will history repeat itself?

i think it's a brilliant move by the league....beckham is obviously not pele....but he is good player that will appeal to more fans and....he's a media magnet... friends with Tom Cruise and JL, etc.....what this has to do with the Sport, NOTHING but we all know that America is OBSESSED with celebrities and Hollywood....the LA GALAXY hired a player and a celebrity....what do you think is going to happen when he and his wife Posh begin to apper in E etertainment or access Hollywood.... if those medias could make Paris Hilton a celebrity they sure can make the same with Beckham and Posh...wich eventually will draw more attention to the league....a lot of women will go to those games just to see Beckham and his celebrity status.....you will see....

nithos
01-15-2007, 11:54 AM
(1) Sumo deadlift - 5x5 @ 205, 2x5 @ 135
(2) Single-leg Romanian deadlift - 4x7 @ 30s
(3a) Swissball leg curls - 4xAMRAP
(3b) Reverse hyperextension - 4xAMRAP

10 minutes on the arctrainer - HR ~= 140 bpm

Kind of tweaked by back on the second to last set of sumos, so I just took off the 35s and did the movement slow and strict.

nithos
01-16-2007, 11:56 AM
(1) Scarecrow - 3x12 @ 2.5s
(2a) Chin-up – 7x5 @ 14 on assist
(2b) DB shoulder - 7x5 @ 55s
(3a) Renegade row - 4x7 @ 20s
(3b) Telle-fly - 4x7 @ 30s
(4) Barbell rollout - 2xAMRAP @ BW

10 minutes on the Stairmill

Not a bad workout overall, the stairmill is getting a lot easier than it was when I first tried it. After this week, I will try bumping up the speed again.

nithos
01-17-2007, 12:30 PM
(1) Barbell front squat - 7x5 @ 205 (ATG)
(2) Hack squat - 4x7 @ 50 (ATG)
(3) DB forward lunge - 3x8 @ 25s
(4) Contralateral superman - 3xAMRAP @ BW

10 minutes on the StarTrac

JaeGee
01-17-2007, 03:47 PM
sup nithos good to see you back into the swing of things. some of the type of lifts you are doing seem pretty crazy. good luck with your new journey. i will read on along the way.

DJohnson
01-17-2007, 05:29 PM
Hahaha, yeah, I haven't heard of half that stuff. Nice front squat too.

nithos
01-18-2007, 07:09 AM
Hahaha, yeah, I haven't heard of half that stuff. Nice front squat too.
Yeah, after distroying myself with the front squats, I have 0 energy left when I get to the hack squats.

Renegade Rows are really the only tough movement I have:

Rocksmtu
01-18-2007, 07:47 AM
Do you use kettlebells or dumbells when you do the renegade row?

nithos
01-18-2007, 08:09 AM
Hex Dumbbells, no kettle bells available.

JaeGee
01-18-2007, 09:33 PM
Are some of the other lifts you are doing involving the same type of lift? I mean where there is a large combination of balance and muscle management built into each rep?

Based on that picture that's what it is looking like.

nithos
01-19-2007, 07:00 AM
Are some of the other lifts you are doing involving the same type of lift? I mean where there is a large combination of balance and muscle management built into each rep?
Yeah, I like to have at 1-2 lifts a day that brings the core stabilization muscles into play. Even if it means getting some odd looks at the gym.

It could be something as simple as doing DB Shoulder Presses on a flat bench, so there is no back support. You take that away and bam, you go from 80-90s to 60-70s but it forces stricter form.

nithos
01-19-2007, 11:35 AM
(1) T push-up - 3x12 @ BW
(2a) Bent-over barbell row – 7x5 @ 135
(2b) Slight incline dumbbell press - 7x5 @ 65
(3a) Scott press – seated on swissball - 3x7 @ 50
(3b) Close Grip Sternum Pulldown - 3x7 @ 15 (Assisted chipup station was in use)
(4) Plank – 2xALAP @ BW

10 minutes on the Stairmill

nithos
01-21-2007, 07:17 AM
2 hours of indoor soccer.

nithos
01-22-2007, 11:40 AM
(1) Sumo deadlift - 8x4 @ 205
(2) Single-leg Romanian deadlift - 4x6 @ 35s
(3a) Swissball leg curls - 4xAMRAP
(3b) Reverse hyperextension - 4xAMRAP

10 minutes on the Stairmill

nithos
01-23-2007, 12:05 PM
(1) Scarecrow - 3x12 @ 2.5s
(2a) Chin-up – 7x5 @ 14 on assist
(2b) DB shoulder - 7x5 @ 65s
(3a) Renegade row - 4x7 @ 20s
(3b) Telle-fly - 4x7 @ 40s
(4) Barbell rollout - 2xAMRAP @ BW

10 minutes on the Stairmill


Getting a bit of a headcold (kid had it this weekend, wife is home sick today), so my energy just wasn't there. I did manage to go up on some of the weights, no idea how.

nithos
01-24-2007, 11:40 AM
Did HIIT on the Elliptical 20s at level 16 190-200 , 40s at level 10 130-140 strides/s

5 minute warmup - 12 minutes HIIT - 5 minute cool down

JaeGee
01-24-2007, 02:35 PM
looks like a pretty difficult cardio session. nice work!

whats the difference between reg dl and sumo ones, legs further apart?

nithos
01-24-2007, 06:53 PM
whats the difference between reg dl and sumo ones, legs further apart?

Legs wider apart and arms hanging straight down. It shifts some of the weight off the lower back putting more load on the legs. For my biomechanics, it's just an easier lift.

amjzzz
01-24-2007, 06:58 PM
Reps for finding all craziest lifts possible and putting them together into a routine.

What's you gym like?? I wonder how people react.

I think I confuse people by doing farmer walks. (Walking around with 2 dumbbells/tight upper body... like the strongest man thing). They are thinking "where's he going with those dumbbells?" I sold someone at work on them though. Great exercise.

nithos
01-25-2007, 11:54 AM
(1) Barbell front squat - 8x4 @ 225 (ATG)
(2) Hack squat - 4x6 @ 70 (ATG)
(3) DB forward lunge - 3x8 @ 30s
(4) Contralateral superman - 3xAMRAP @ BW

10 minutes on the ArcTrainer

My cold is kicking in full gear. I am shocked that I was able to get the lifts that I did. I had 0 energy going into it.

nithos
01-25-2007, 11:55 AM
Reps for finding all craziest lifts possible and putting them together into a routine.

What's you gym like?? I wonder how people react.
Most of them are just variations of standard lifts. The only "odd" one like I mentioned before is the Renegade Rows.

JaeGee
01-25-2007, 06:47 PM
nice front squats! are the hack squats on a machine type lift? at my gym they are and i end up being able to do a ton more on hack squat than reg squat. but yours is the opposite.

nithos
01-29-2007, 12:00 PM
My head cold moved into my chest for a couple days, so I just took it easy Fri/Sat. No workouts.

Today, I was a little tired from a late night last night (the wife and I went to see Jim Gaffigan), but my lifts were ok. Probably could have went 5-10% heavier on Deads.

(1) Sumo deadlift - 4x8 @ 185
(2) Single-leg Romanian deadlift - 3x12 @ 25s
(3a) Swissball leg curls - 3xAMRAP
(3b) Reverse hyperextension - 3xAMRAP

10 minutes on the Stairmill

nithos
01-30-2007, 11:41 AM
(1) Scarecrow - 3x6 @ 5s
(2a) Chin-up – 4x8 @ 18 on assist
(2b) DB shoulder - 4x8 @ 45s
(3a) Renegade row - 2x12 @ 20s
(3b) Telle-fly - 2x12 @ 30s
(4) Barbell rollout - 2xAMRAP @ BW

10 minutes on the Stairmill

I have bumped it up to a level 6 for the Stairmill on the last three workouts. It's kicking my butt. I am getting a crazy pump in my quads.

JaeGee
01-30-2007, 06:56 PM
nive lifting nithos!

have youtaken any updated pics or progress of some sort to look at? i think i remember you saying you werent going to take measurements. but that may have been someone else.

nithos
01-31-2007, 06:43 AM
Yeah, I have been kind of slacking on the measurements. I have a monthly weigh-in around the tenth of the month for the competition/contest that I am in.

This first month was more about getting into the lifting over my lunch hour routine. Now that my workouts are going great, I just need to get my diet dialed in. Right now, it's probably at about 75-80%, need it in that 90-95% range.

nithos
01-31-2007, 11:21 AM
Did HIIT on the ArcTrainer Strength Program Level 2.

3 minute warmup - 15 minutes HIIT - 2 minute cool down

nithos
02-01-2007, 12:47 PM
(1) Barbell front squat - 4x8 @ 185 (ATG)
(2) Hack squat - 4x12 @ 50 (ATG)
(3) Barbell forward lunge - 3x8 @ 65
(4) Contralateral superman - 3xAMRAP @ BW

10 minutes on the Elliptical

Fire alarm went off during the workout. Meaning I got to spend 15 minutes standing outside in 10 degree weather while soaked in sweat. That's always nice.

nithos
02-01-2007, 12:52 PM
nice front squats! are the hack squats on a machine type lift? at my gym they are and i end up being able to do a ton more on hack squat than reg squat. but yours is the opposite.

It's a 60 degree sled, kind of like a leg press sled only the weight goes on your shoulders.

The weight drops mostly because my quads are dead from the squats and I try to go full range of motion (i.e. my thighs are pressed against my calves at the bottom of the rep).

JaeGee
02-01-2007, 04:34 PM
ah gotcha. thats the same setup my gym has. i love that damn machine.

nice workout man! im suprised they didnt get into some trouble with having tons of people drenched outside in freezing weather lol.

nithos
02-02-2007, 09:02 AM
im suprised they didnt get into some trouble with having tons of people drenched outside in freezing weather lol.
They would get in more trouble if the fire department showed up and no one had evacuated the building.

The Rec Center is in a building attached to the day care, so their was also 60+ toddlers standing out in the 10 degree weather as well. They didn't know what was going on.

nithos
02-02-2007, 12:03 PM
(1) T push-up - 3x6 @ BW
(2a) Bent-over barbell row – 4x8 @ 135
(2b) Slight incline dumbbell press - 4x8 @ 75
(3a) Scott press – seated on swissball - 2x12 @ 35
(3b) Close Grip Sternum Pulldown - 2x12 @ 13
(4) Plank – 2xALAP @ BW

10 minutes on the Stairmill

Good workout today, plenty of energy. I was tossing around the 75 DBs like they were nothing for the first 2 sets. Grip strength is still the limiting factor on the rows, but I don't want to use my straps until my forearm and grip strength improve.

nithos
02-05-2007, 08:56 AM
Day 1 (Monday)
(1) Overhead forward lunge – alternating
(2) Barbell front squat
(3) Barbell Bulgarian split squat
(4a) Barbell step-up – alternating
(4b) Reverse hyperextension

Day 2 (Tuesday)
(1) T push-up
(2a) Flat DB bench press
(2b) Bent-over barbell row – supinated grip
(3a) Renegade row
(3b) Dumbbell punches
(3c) Barbell rollout

Day 3 (Thursday)
(1) Overhead rear lunge – alternating
(2) Deadlift
(3) Glute-ham raise
(4a) Swissball leg curl
(4b) Plank

Day 4 (Friday)
(1) Scarecrow
(2a) Standing barbell shoulder press – slight leg drive
(2b) Wide-grip pull-up
(3a) See-saw press
(3b) Chin-up
(3c) Hanging leg raise

nithos
02-05-2007, 11:49 AM
Day 1 (Monday)
(1) Overhead forward lunge – 2x8 @ 65
(2) Barbell front squat – 1x8/6/4 @ 185/205/225
(3) Barbell Bulgarian split squat – 3x8 @ 65
(4a) Barbell step-up – 3x12 @ 65
(4b) Reverse hyperextension – 3xAMRAP

15 minutes on the treadmill - 10 @ 5mph, 5 at 3.5 with max incline

JaeGee
02-05-2007, 11:52 PM
nice workouts nithos. and i am digging the phase 2 workouts the splits look awesome. maybe once a week you should add in some forearm isolation lifts. that is what i did to improve my grip strength and it worked out pretty well.

nithos
02-06-2007, 07:23 AM
nice workouts nithos. and i am digging the phase 2 workouts the splits look awesome. maybe once a week you should add in some forearm isolation lifts. that is what i did to improve my grip strength and it worked out pretty well.

I had the same thought yesterday. My grip strength just isn't catching up like I had hoped. I will probably add some forearm stuff on Wednesdays (HIIT day).

nithos
02-06-2007, 11:52 AM
Day 2
(1) T push-up - 3x6 @ BW
(2a) Flat DB bench press - 8/6/4 @ 65/75/85
(2b) Bent-over barbell row – supinated grip - 8/6/4 @ 115/135/155
(3a) Renegade row - 3x8 @ 25s
(3b) Dumbbell punches - 3x8 @ 15s
(3c) Barbell rollout - 3xAMRAP

10 minutes on the Stairmill. Level 8, with a couple slowdowns to level 5. Then 5 minutes walking around the track to get the pump in my quads to subside.

nithos
02-06-2007, 12:36 PM
So I just got the monthly planner for the Lighten Up Iowa contest that I am in. Get these dietary suggestions

Protein - 5oz
Veggies - 2.5 cups
Fruit - 1.5 cups
Starches - 6oz
Fat - 2 tsp.
Dairy - 3 cups
Water - 64oz.

That's looking like a pretty filling meal to me. Only that's for the entire day.

JaeGee
02-06-2007, 06:33 PM
So I just got the monthly planner for the Lighten Up Iowa contest that I am in. Get these dietary suggestions

Protein - 5oz
Veggies - 2.5 cups
Fruit - 1.5 cups
Starches - 6oz
Fat - 2 tsp.
Dairy - 3 cups
Water - 64oz.

That's looking like a pretty filling meal to me. Only that's for the entire day.

lol holy crap! the things some people publish lol.

nithos
02-07-2007, 11:20 AM
Forearm:
(1) Wrist Rolls - 2x2 @ 10
(2a) Palm Up Wrist Curls - 3x12 @ 35
(2b) Reverse Preacher Curls - 3x12 @ 35

Did HIIT on the Elliptical 20s at level 16 HR ~155 , 40s at level 12 HR ~ 140

3 minute warmup - 15 minutes HIIT - 2 minute cool down

JaeGee
02-07-2007, 02:28 PM
nice cardio session. how did the forearms feel after you were done with them? :)

nithos
02-07-2007, 02:36 PM
nice cardio session. how did the forearms feel after you were done with them? :)They were pumped and hard as rocks. But the HIIT made me forget about them really quickly.

And for those following along at home, this is the reason why I can't seem to workout at home anymore: http://www.youtube.com/watch?v=ufNqmVbi0PA

nithos
02-08-2007, 11:49 AM
(1) Overhead rear lunge - 2x8 @ 65
(2) Deadlift - 8/6/4 @ 185/205/225
(3) Glute-ham raise - 4x4 negatives
(4a) Swissball leg curl - 3xAMRAP (3 second pause on contraction)
(4b) Plank - 3xALAP

15 minutes on the treadmill - 10 @ 5.5mph, 5 at 3.5 with max incline

So, apparently, I can't do Glute-ham raises at my current weight/strength. I know they were going to be tough, but I didn't figure I would fail so miserably. Negatives will have to do for now.

nithos
02-09-2007, 12:06 PM
(1) Scarecrow - 3x8 @ 5s
(2a) Standing barbell shoulder press – 8/6/4 @ 95/115/135
(2b) Wide-grip pull-up - 8/6/4 @ 20/18/16 on assist machine
(3a) See-saw press - 3x8 @ 30s
(3b) Chin-up - 3x8 @ BW (4s negatives after failure)
(3c) Hanging leg raise 3xAMRAP @ BW

10 minutes on the Stairmill. Level 8, with a couple slowdowns to level 6. Then 5 minutes walking around the track because I felt like I was going to vomit.

nithos
02-12-2007, 12:16 PM
(1) Overhead forward lunge – 3x7 @ 85
(2) Barbell front squat – 1x7/5/3 @ 185/225/245
(3) Barbell Bulgarian split squat – 3x8 @ 95
(4a) Barbell step-up – 3x10 @ 95
(4b) Reverse hyperextension – 3xAMRAP @ BW

15 minutes on the treadmill - 10 @ 5mph, 5 at 3.5 with max incline

nithos
02-12-2007, 12:18 PM
Had my monthly weigh in for the contest, decent progress concidering I had already gotten rid of the water weight in the first two weeks of January.

Jan 10 - 273
Feb 10 - 266

nithos
02-13-2007, 12:41 PM
(1) T push-up - 3x6 @ BW
(2a) Flat DB bench press - 7/5/3 @ 75/85/95
(2b) Bent-over barbell row – 7/5/3 @ 135/155/185
(3a) Renegade row - 3x7 @ 30s
(3b) Dumbbell punches - 3x7 @ 20s
(3c) Barbell rollout - 3xAMRAP

10 minutes on the Stairmill. Level 7

JaeGee
02-13-2007, 03:39 PM
very nice progress nithos! a great month. good dedication shows good rewards :) are you tracking your bf% also?

got a pic of what glut/ham raises look like?

nithos
02-14-2007, 07:21 AM
got a pic of what glut/ham raises look like?
http://video.google.com/videoplay?docid=-3419848615516816460

Rocksmtu
02-14-2007, 10:15 AM
You go off the bench too? I figured you were on the ground. Either way those look like they would be tough as *&^%.


On a side note have you heard anyhting from stongenough? I havent heard on update in a while.

nithos
02-14-2007, 11:17 AM
Forearm:
(1) Wrist Rolls - 2x2 @ 10
(2a) Palm Up Wrist Curls - 3x12 @ 35
(2b) Reverse Preacher Curls - 3x12 @ 35

Did HIIT on the ArcTrainer Strength level 3

3 minute warmup - 15 minutes HIIT - 2 minute cool down

Got to love the walk back to the office in 12 degree weather after doing HIIT. It feels like a sauna in my jacket.

nithos
02-14-2007, 11:23 AM
are you tracking your bf% also?
Not really, just going by the mirror. I would say I went from 27-29% to 25-27% since New Years. I could be lower, but I am over 20% for sure.


You go off the bench too? I figured you were on the ground. Either way those look like they would be tough as *&^%.
On a side note have you heard anyhting from stongenough? I havent heard on update in a while.
I actually do them on an ab bench, I just get on backwards and hook my ankles where your feet would normally go. At 215, I could do them. No so much at 266.

No word from StrongEnough lately.

nithos
02-15-2007, 12:25 PM
(1) Overhead rear lunge - 2x8 @ 95
(2) Deadlift - 7/5/3 @ 185/225/245
(3) Glute-ham raise - 4x4 negatives
(4a) Swissball leg curl - 3xAMRAP (3 second pause on contraction)
(4b) Plank - 3xALAP

15 minutes on the treadmill - 10 @ 5.5mph, 5 at 3.5 with max incline

Glute-ham raises were a bit easier this week. I added some extra padding under my knees to reduce the stress. Still couldn't do a single one, but I was able to hold the negatives longer and actually lift myself up after I got to about 45 degrees.

JaeGee
02-15-2007, 06:57 PM
Got to love the walk back to the office in 12 degree weather after doing HIIT. It feels like a sauna in my jacket.

and without the jacket it would feel like an ice box :)

great work so far it doesnt look like you have slipped up at all, keep it up!

nithos
02-19-2007, 01:14 PM
Friday
(1) Scarecrow - 3x8 @ 5s
(2a) Standing barbell shoulder press 7/5/3 @ 95/115/135
(2b) Wide-grip pull-up - 7/5/3 @ 20/18/16 on assist machine
(3a) See-saw press - 3x8 @ 30s
(3b) Chin-up - 3x8 @ BW (4s negatives after failure)
(3c) Hanging leg raise 3xAMRAP @ BW

10 minutes on the Stairmill.

nithos
02-19-2007, 01:26 PM
(1) Overhead forward lunge - 2x8 @ 95
(2) Barbell front squat - 6/3/2 @ 205/255/275
(3) Barbell Bulgarian split squat - 3x6 @ 95
(4a) Barbell step-up - 3x6 @ 95
(4b) Reverse hyperextension - 3xAMRAP @ BW

15 minutes on the treadmill - 10 @ 5mph, 5 at 3.5 with max incline

I should have fewer outside forces messing with my diet here. The wife finally decided she needed to start workout out and eating better again. So there shouldn't be random sweets tempting me around the house anymore (or at least not as much). Operation Hot Wife (She wants to be the hot wife in our group of friends) starts tonight. But I think a couple of weeks of listening to how sore she is will be worth it.

JaeGee
02-19-2007, 05:41 PM
i got a chance to watch that hamstring lift this morning. geez! that takes some serious balls just to try! i imagine if i tried that i would break something or atleast pull something :)

my gf keeps saying she is going to go on a diet but always stops 2 days into it lol. it is great thing to get home cooked "clean" meals instead of just home cooked meals. plus the extra motivation you both can give eachother is probably going to work out well.

ScottC
02-19-2007, 06:11 PM
Sorry I have been missing your journal...just saw your name under the title. :o

*subscribed*

Best to you on your goals...and Operation Hot Wife! ;) :D

Keep up the good work!

nithos
02-20-2007, 10:08 AM
my gf keeps saying she is going to go on a diet but always stops 2 days into it lol. it is great thing to get home cooked "clean" meals instead of just home cooked meals. plus the extra motivation you both can give eachother is probably going to work out well.
It worked out great for us pre-baby. But she has just been in a funk lately and just hasn't been able to muster up the motivation to workout. In her mind, working out and going on a diet is admiting that she has a weight problem. She doesn't see it as a way to have more energy and live a healthier life. She isn't huge by any means, but since she stopped breastfeeding (not sure if this is a coinsidence or not), she has put on 10-15 pounds.

I guess I have been active nearly year round ever since I was a kid, so not working out just seems odd to me. It's my diet that gets me into trouble.

nithos
02-20-2007, 12:03 PM
(1) T push-up - 3x6 @ BW
(2a) Flat DB bench press - 6/3/2 @ 75/85/100
(2b) Bent-over barbell row – 6/3/2 @ 135/185/205
(3a) Renegade row - 3x6 @ 30s
(3b) Dumbbell punches - 3x6 @ 20s
(3c) Barbell rollout - 3xAMRAP

10 minutes on the Stairmill. Level 7

nithos
02-21-2007, 11:14 AM
Forearm:
(1) Wrist Rolls - 2x2 @ 10
(2a) Palm Up Wrist Curls - 3x12 @ 35
(2b) Reverse Preacher Curls - 3x12 @ 35

Did HIIT on the Indoor Track. 12 minutes of 100m sprints followed by 100m jog/walk. Then walked on the treadmill for 5 minutes until my heart rate dropped down some.

JaeGee
02-21-2007, 11:19 AM
Those indoor tracks are pretty sweet, I wish my gym had one.

Have you found your grip strength to be a bit better yet, after the couple weeks of forearm exercises?

nithos
02-21-2007, 11:25 AM
Have you found your grip strength to be a bit better yet, after the couple weeks of forearm exercises?

Well, I switched to supinated grip rows and lower rep deads for this phase, that alone takes some of the grip strength out of the equation.

But it's been helping a little.

nithos
02-22-2007, 11:31 AM
(1) Overhead rear lunge - 2x8 @ 95
(2) Deadlift - 6/3/2 @ 205/225/255
(3) Glute-ham raise - 4x4 negatives
(4a) Swissball leg curl - 3xAMRAP (3 second pause on contraction)
(4b) Plank - 3xALAP

15 minutes on the treadmill - 10 @ 6.0mph, 5 at 3.5 with incline

nithos
02-28-2007, 01:16 PM
A chest cold had be sidelined for a couple days. Today was the first day I wasn't hacking up lovely green chunks of flem. Having a young one in daycare exposes you to all sorts of lovely virii.

30 minutes on the ArcTrainer, Weight Loss Level 5. AHR ~ 135

Manuel73
02-28-2007, 01:49 PM
A chest cold had be sidelined for a couple days. Today was the first day I wasn't hacking up lovely green chunks of flem. Having a young one in daycare exposes you to all sorts of lovely virii.

30 minutes on the ArcTrainer, Weight Loss Level 5. AHR ~ 135

i haven't post in your thread for a while but i'm back :).......i'm sorry about your health man glad you are ffeling better!

Rocksmtu
02-28-2007, 01:49 PM
i thought it was viriuseseseses :)

JaeGee
02-28-2007, 07:08 PM
glad you are feeling better nithos. i work at a hospital so it is really easy to tell when the flu season is lol. so hectic around this time of year!

anyway glad you are back stay healthy!

Manuel73
02-28-2007, 07:39 PM
glad you are feeling better nithos. i work at a hospital so it is really easy to tell when the flu season is lol. so hectic around this time of year!

anyway glad you are back stay healthy!

are you a med student Jaegee?? or is adm job??

nithos
03-05-2007, 11:48 AM
(1) Overhead forward lunge - 2x8 @ 95
(2) Barbell front squat - 2x10/5 @ 185/235
(3) Barbell Bulgarian split squat - 3x12 @ 65
(4a) Barbell step-up - 3x15 @ 65
(4b) Reverse hyperextension - 3xAMRAP @ BW

20 minutes on the ArcTrainer Level 5 Weight loss program

Great workout, special thanks goes out to my EC stack. I haven't taked a EC stack in 2+ years, I forgot how much it kicks your butt into high gear before the stim effects are minimized. Just one dose of 25/200 45 minutes preworkout this week.

Manuel73
03-06-2007, 04:58 AM
(1) Overhead forward lunge - 2x8 @ 95
(2) Barbell front squat - 2x10/5 @ 185/235
(3) Barbell Bulgarian split squat - 3x12 @ 65
(4a) Barbell step-up - 3x15 @ 65
(4b) Reverse hyperextension - 3xAMRAP @ BW

20 minutes on the ArcTrainer Level 5 Weight loss program

Great workout, special thanks goes out to my EC stack. I haven't taked a EC stack in 2+ years, I forgot how much it kicks your butt into high gear before the stim effects are minimized. Just one dose of 25/200 45 minutes preworkout this week.

good to see you back nithos, i guess you are feeling better already.....i haven't taken ECA in like 6 years....i didn't like it very much cause it messed my system....i needed to combine it with a test booster so it woudln't affect me.

nithos
03-06-2007, 11:58 AM
(1) T push-up - 3x6 @ BW
(2a) Flat DB bench press 2x10/5 @ 70/80
(2b) Bent-over barbell row - supinated grip - 2x10/5 @ 115/165
(3a) Renegade row - 2x12 @ 25
(3b) Dumbbell punches - 2x12 @ 15
(3c) Barbell rollout - 2xAMRAP

20 Minutes on the crosstrainer

JaeGee
03-06-2007, 02:55 PM
nice workout you had there nithos. i used to love the ec stack too but my gf who is almost done in pharm school found out it can have permanent effects on your heart, instead of just temporary effects. and that is with any amount not an overdose.

i would still take it :) but havent felt the need to.

and manuel i work in administration of the hospital for a consulting company.

nithos
03-07-2007, 02:01 PM
15 minutes of HIIT excluding Warm-up and Cool-down.

The EC stack is just a little bit of a motivator. Plus the appetite suppression doesn't hurt. I had been getting vicious crazings at night, even after eating a good sized dinner with 3+ cups of fiberous veggies. So I added the EC stack and upped my video game playing in the evenings (hey, it keeps me from getting bored and snacking).

nithos
03-08-2007, 12:36 PM
(1) Overhead rear lunge - 2x8 @ 95
(2) Deadlift - 2x10/5 @ 185/235
(3) Glute-ham raise - 4x4 negatives
(4a) Swissball leg curl - 3xAMRAP (3 second pause on contraction)
(4b) Plank - 3xALAP

20 minutes on the eliptical

nithos
03-09-2007, 12:00 PM
(1) Scarecrow - 2x12 @ 5s
(2a) Standing barbell shoulder press 2x10/5 @ 95/115
(2b) Wide-grip pull-up - 2x10/5 @ 20/17 on assist machine
(3a) See-saw press - 3x12 @ 30s
(3b) Chin-up - 3x12 @ 16 on assist machine
(3c) Hanging leg raise 3xAMRAP @ BW

20 minutes on the ArcTrainer.

JaeGee
03-09-2007, 03:13 PM
nice workouts nithos. and i hear you about the late night cravings i really look forward to my cc and pb at night.

what games do you play? console or pc?

nithos
03-12-2007, 08:10 AM
I bought a 360 last summer and just recently got a Wii. Before that, the last console I owned was a Sega Genesis.

On the 360, I have a group of friends that all pick up the same FPS title and play somewhat regularly. Just bought GRAW2 this weekend.

The Wii is something for the wife and I to play together. I picked up a ton of GC games on the cheap, I just don't have enough time to play them.

Now that the little guy is crawling and has a infatuation with eating dog food and playing in the dogs water bowl (one dog is pretty protective of his food), he requires a little more constant attention.

nithos
03-12-2007, 09:13 AM
Day 1 (Monday)
(1) Single-arm dumbbell snatch
(2) Overhead rear lunge
(3) Barbell Romanian deadlift
(4) Glute-ham raise negatives
(5a) Suitcase deadlift - with shrug bar
(5b) Side plank

Day 2 (Tuesday)
(1a) Reverse push-up - feet elevated on swissball
(1b) Push-up - feet on swissball
(2a) Bent-over barbell row - pronated
(2b) Flat barbell bench press
(3a) Renegade row
(3b) T push-up
(3c) Barbell rollout

Day 3 (Thursday)
(1) Overhead barbell squat
(2) Barbell Box Squat
(3) Barbell forward lunge
(4a) Pistol squat
(4b) Reverse hyperextension

Day 4 (Friday)
(1a) Dumbbell Cuban rotation and press
(1b) Straight-arm cable press down
(2a) Barbell push press
(2b) Med-wide grip pull-up
(3a) Barbell corner press
(3b) Barbell corner row
(3c) Barbell corner twist

Not sure if I will be able to do the pistol squats at my current flexability, but we will give them a go.

Rocksmtu
03-12-2007, 11:33 AM
It always interesting to see what different exercises you are doing with each phase.

Whats a Barbell Corner Push? and where do you find these?

nithos
03-12-2007, 11:48 AM
(1) Single-arm dumbbell snatch - 4x3 @ 65
(2) Overhead rear lunge - 2x6 @ 95
(3) Barbell Romanian deadlift - 3x10/5 @ 115/135
(4) Glute-ham raise negatives - 2xAMRAP
(5a) Suitcase deadlift - with shrug bar - 1x15 @ 190
(5b) Side plank - 1xALAP

20 minutes on the Arctrainer - 75% MHR

nithos
03-12-2007, 11:52 AM
Whats a Barbell Corner Push? and where do you find these?
I got this routine off of the Precision Nutrition forum.

Basically, it's a variation on a single arm incline dumbbell press. Which is what I will do if someone is using the Smith Machine which I use as my "corner."


BB corner press

(1) Place one end of a BB in a corner or wedge against plates or a bench so that this end doesn't slide

(2) Load the other end (the end that's sticking out into the room) with 10lb or 25lb plates.

(3) Standing at the loaded end of the bar facing corner, raise this loaded end to shoulder level, squaring your hips to the corner.

(4) Grasp the loaded end in one hand with a neutral grip

(5) Press the bar towards the corner (so away and up) for as many reps as it calls for

(6) repeat for other arm.

You should feel anterior delt and pectoral activation and of course some triceps work at the lockout (keep your abs tight and your hips square throughout)

nithos
03-13-2007, 11:51 AM
(1a) Reverse push-up - 2x12 @ BW
(1b) Push-up - 2x12 @ BW
(2a) Bent-over barbell row - 3x10/5 @ 115/135
(2b) DB bench press - 3x10/5 @ 65/85
(3a) Renegade row - 3x12 @ 25
(3b) T push-up - 3x12 @ BW
(3c) Barbell rollout - 3xAMRAP @ BW

20 minutes on the ArcTrainer - 75% MHR

nithos
03-15-2007, 11:54 AM
(1) Overhead barbell squat - 2x6 @ 95
(2) Barbell Box Squat - 3x10/5 @ 135/155
(3) Barbell forward lunge - 4x10 @ 65
(4a) Pistol squat - 3xAMRAP @ BW
(4b) Reverse hyperextension - 3xAMRAP @ BW

20 minutes on the ArcTrainer - 75% MHR

As expected, Pistol Squats were near impossible and the end of this session. "As Many Reps As Possible" was 2. I also probably need to bring some flat sole shoes for the box squats, I was rocking a little too much with my xcross trainers.

JaeGee
03-15-2007, 06:49 PM
nice leg workout nithos! what do pistol squats look like? back in the day did you ever do a 'standard' leg workout (squat, extension, curl, calf raise, etc)? if so do you find your workouts now to be more intense and harder on your legs?

nithos
03-16-2007, 08:08 AM
Pistol Squat - Hold one leg out in front of you parallel to the floor, then ATG Squat.

I find that extension/curls/raises are good for getting a pump, but don't really find that they improve my "athleticism" as much as the variants that work the muscles along with core stabilizers. Just a different mindset because of why I lifted for so many years.

One other benefit of not doing strictly isolation movements is that it keeps the heart rate elevated. Extensions barely make my heart go over the resting rate.

nithos
03-16-2007, 11:01 AM
My knee "feels off" today. Sounds like an excuse, but I am going to play it safe today. I have soft cartilage in my knee (whatever that is), so I think something I did yesterday lifting put a little too much stress on them.

My wife likes to point out that I have more aches and pains than an 80 year old man. Special thanks to high school football and college rugby for that.

JaeGee
03-16-2007, 11:17 AM
I hear that, I get the same crap going on with my knees after a leg day. Often while doing hack squats I feel it a great deal. But through some different variations I found out my knees dont hurt nearly as much when I do regular squats or hack squats instead of A2G ones. It seems to put too much strain on my knees going down as low as possible. You may want to try going to parallel or slightly lower than parallel and see how that goes next time.

Good luck.

nithos
03-19-2007, 11:48 AM
(1) Single-arm dumbbell snatch - 4x3 @ 70
(2) Overhead rear lunge - 2x6 @ 95
(3) Barbell Romanian deadlift - 3x8/4 @ 135/155
(4) Glute-ham raise negatives - 2xAMRAP
(5a) Suitcase deadlift - with shrug bar - 1x15 @ 210
(5b) Side plank - 1xALAP

20 minutes on the Arctrainer - 75% MHR

nithos
03-20-2007, 12:21 PM
(1a) Reverse push-up - 2x12 @ BW
(1b) Push-up - 2x12 @ BW
(2a) Bent-over barbell row - 3x8/4 @ 135/155
(2b) DB bench press - 3x8/4 @ 65/95
(3a) Renegade row - 3x12 @ 25
(3b) T push-up - 3x12 @ BW
(3c) Barbell rollout - 3xAMRAP @ BW

20 minutes on the ArcTrainer - 75% MHR

nithos
03-21-2007, 11:37 AM
15 minutes of HIIT. 40 seconds on (HR ~155), 80 seconds off (HR ~135).

nithos
03-22-2007, 12:46 PM
(1) Overhead barbell squat - 3x6 @ 95
(2) Barbell Box Squat - 3x8/4 @ 135/165
(3) Barbell forward lunge - 3x8 @ 95
(4a) Pistol squat - 3xAMRAP @ BW
(4b) Reverse hyperextension - 3xAMRAP @ BW

20 minutes on the ArcTrainer - 75% MHR

nithos
03-26-2007, 09:55 AM
Missed fridays workout. I spent most of my three day weekend pulling out carpet in the house and cleaning out the garage so I can actually get to some of my tools.

About to leave for todays workout, but I am going to try to lay out a strict diet and new exercise routine this afternoon. My workouts are going great, but I my lack of progress (in my eyes) has been from a lackluster performance on the diet end. My wife has me in the bad habit of going for convinience instead of substance. I need to get back into "food nazi" mode, which the wife really isn't very fond of.

nithos
03-26-2007, 12:58 PM
(1) Single-arm dumbbell snatch - 4x3 @ 70
(2) Overhead rear lunge - 2x6 @ 105
(3) Barbell Romanian deadlift - 3x6/3 @ 155/185
(4) Glute-ham raise negatives - 2xAMRAP
(5a) Suitcase deadlift - with shrug bar - 1x15 @ 230
(5b) Side plank - 1xALAP

20 minutes on the Arctrainer - 75% MHR

JaeGee
03-26-2007, 06:59 PM
Missed fridays workout. I spent most of my three day weekend pulling out carpet in the house and cleaning out the garage so I can actually get to some of my tools.

About to leave for todays workout, but I am going to try to lay out a strict diet and new exercise routine this afternoon. My workouts are going great, but I my lack of progress (in my eyes) has been from a lackluster performance on the diet end. My wife has me in the bad habit of going for convinience instead of substance. I need to get back into "food nazi" mode, which the wife really isn't very fond of.

i know what you are talking about, my gf is the same way about strict eating. she finds alot of joy out of cooking and baking. so when i deny eating it i swear it looks like i killed her favorite pet lol.

i bet pulling out all that carpet was a pretty damn good workout. good luck this week.

svespie
03-26-2007, 09:11 PM
(1) Single-arm dumbbell snatch - 4x3 @ 70
(2) Overhead rear lunge - 2x6 @ 105
(3) Barbell Romanian deadlift - 3x6/3 @ 155/185
(4) Glute-ham raise negatives - 2xAMRAP
(5a) Suitcase deadlift - with shrug bar - 1x15 @ 230
(5b) Side plank - 1xALAP

20 minutes on the Arctrainer - 75% MHR

Where are you at as far as your goals this week? Keep it up!

nithos
03-27-2007, 10:30 AM
Where are you at as far as your goals this week? Keep it up!
My weekly goals are pretty simple for this week: Balls to the wall at the gym.

As I mentioned above, the next issue is to get my diet dialed back in (it's at 75-85% right now, need it up at 90-95%). The weight is going down slowly and at a health pace, but I know I could get better results with a much stricter diet. I have a carb cycling diet based on some of Chuck Rudolpf's publications all drawn up, based on what did and did not work for me the last time I tried a similar approach before the little guy came along.

JaeGee
03-27-2007, 11:23 AM
Sounds interesting, I tried carb cycling once and ended up going crazy for carbs on one of my low days :)

Make sure to draw up the plans pretty precisely in your journal here, so I can steal your secrets heh.

nithos
03-27-2007, 01:48 PM
(1a) Reverse push-up - 2x12 @ BW
(1b) Push-up - 2x12 @ BW
(2a) Bent-over barbell row - 3x6/3 @ 135/185
(2b) DB bench press - 3x6/3 @ 75/100
(3a) Renegade row - 3x12 @ 25
(3b) T push-up - 3x12 @ BW
(3c) Barbell rollout - 3xAMRAP @ BW

20 minutes on the ArcTrainer - 75% MHR

The 100 lbs dumbell presses where actually easier than the 90-95 presses that I did last week since the 100s are are not bent to all hell from being dropped. I probably could have managed 110+ if I would have asked for a spot to help get them up off my chest initially.

JaeGee
03-27-2007, 03:32 PM
you gotta love the respect other people give in the gym heh. its pretty pitiful where i live. up until 2 weeks ago we didnt have 90 or 95 lb dbs because they were stolen. going from reps at 85 to 100 is crazy hard on the program. grats on the lifts. try the 110s next time?

nithos
03-28-2007, 08:50 AM
How do you steal 370 pounds worth of weights without being noticed? Of course, that is about $250 market value. Might have been worth the risk for someone who excelled at the Farmer's Walk.

nithos
03-28-2007, 12:00 PM
HIIT today. Did 17 minutes on the ArcTrainer Strength Training Level 3. Wanted to get outside and do some sprints, but running in the pouring rain over my lunch break didn't appeal to me today.

JaeGee
03-28-2007, 03:32 PM
im not sure. it was probably done over a couple of days. maybe putting one db in a gym bag could conceal it enough and be manageable. or a backpack.

they really need sensors like clothing stores :)

nithos
03-30-2007, 01:58 PM
(1) Overhead barbell squat - 3x6 @ 95
(2) Barbell Box Squat - 3x6/3 @ 155/185
(3) Barbell forward lunge - 3x8 @ 95
(4a) Pistol squat - 3xAMRAP @ BW
(4b) Reverse hyperextension - 3xAMRAP @ BW

20 minutes on the ArcTrainer - 75% MHR

nithos
03-30-2007, 02:01 PM
Still working on my new carb cycling diet. Next week will be a trial run, see if I need to make adjustments.

Meal 1 - 5:30AM
6 Egg Whites
1 Whole Egg
2 oz Turkey Ham
1.33 cup Steamed Spinach (if I can find any)
2 tbsp Peanut Butter or 18 Almonds or 3 oz Avocado
6.5 oz PEELED Ruby Red Grapefruit
42g protein, 25g carbohydrates, 20g fat

Meal 2 - 8:30AM
6 oz Grilled Chicken Breast or Albacore
1.5 cup Steamed Broc**** or Green Beans or 12 oz Steamed Asparagus
4 oz Avocado or 24 Almonds
42g protein, 15g carbohydrates, 20g fat

Meal 3 - 10:30AM
2 scoops Protein Powder
24 Almonds
2 cup Steamed Broc**** or Green Beans or 16 oz Steamed Asparagus
42g protein, 20g carbohydrates, 20g fat

Workout - 11:00-12:30 - Sip BCAA/EAA drink

Meal 4 - 1:30PM
6 oz Grilled Chicken Breast or Albacore
1.5 cup Steamed Broc**** or Green Beans or 12 oz Steamed Asparagus
4 oz Avocado or 24 Almonds
42g protein, 15g carbohydrates, 20g fat

Meal 5 - 3:30PM
2 scoops Protein Powder
24 Almonds
1.5 cup Steamed Broc**** or Green Beans or 12 oz Steamed Asparagus
42g protein, 15g carbohydrates, 20g fat

Meal 6 - 6:00PM
7 oz Halibut/Tilapia or Sirloin Fillet
1 cup Steamed Broc**** or Green Beans or 8 oz Steamed Asparagus
2 oz Avocado + 6 Almonds or 3 oz Avocado or 18 Almonds
6.5 oz PEELED Ruby Red Grapefruit
49g protein, 25g carbohydrates, 15g fat

Meal 7 - 9:00PM
7 oz Grilled Chicken Breast or Halibut/Tilapia or Sirloin Fillet
1.5 cup Steamed Broc**** or Green Beans or 12 oz Steamed Asparagus
3 oz Avocado or 18 Almonds or 2 oz Avocado + 6 Almonds
49g protein, 15g carbohydrates, 15g fat

Protein ? 308g = 1232 Calories, Carbohydrates (not including Carbohydrate
night) ? 130g = 520 Calories, Fat ? 130g = 1170 Calories

Total Calories ? 2922 Calories NON-carbohydrate night
Total Calories ? 3521 Calories ? Carbohydrate nights


The end of every third day is the Carb meal. It is the last meal and it replaces Meal 7.

Step 1.
- 1.5 cups Steamed Green Beans or 12 oz Asparagus = 15g carbohydrates
Step 2.
- 1 cup Oatmeal (measured dry then add water and microwave) = 60g carbohydrates
- 2 tbsp Raisins = 15g carbohydrates
- ? tbsp Honey = 15g carbohydrates
- 18 Almonds = 15g fat
Step 3.
- 10 oz Yam or Sweet Potato = 75g carbohydrates
- 2 tbsp Peanut Butter or Almond Butter = 15g fat

180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals

JaeGee
03-30-2007, 06:00 PM
that diet looks really well laid out. but good lord, you have much more willpower than i...i would last maybe two weeks with that carb restriction.

looks solid though, i cant wait till you start it to see how it goes.

nithos
03-30-2007, 07:48 PM
that diet looks really well laid out. but good lord, you have much more willpower than i...i would last maybe two weeks with that carb restriction.

looks solid though, i cant wait till you start it to see how it goes.

I have run almost the exact diet before, right before I had the crazy idea to bulk. It worked really well. If I am on a super strict diet, I find I can say NO to food that is put in front of me a little easier.

I do fine without carbs, the way it is layed out, I should never go into ketosis. That's where my energy levels drop for 5-10 days.

The first couple carb ups are pretty rough though.

nithos
04-02-2007, 09:56 AM
I technically have a week left on my last workout routine, but the rep ranges actually lines pretty well to just move onto my next routine since I am already switching up my diet. This one is pretty "bland" compared to my previous routine, but I wanted to make sure I had the option to lift at home in the evenings or weekends if needed.

Everything is 3-4x12-15 (varies by week) unless otherwise stated. Rest will be 30-60 seconds between sets.

Monday ? Chest
Incline Barbell Press
Flat Bench Press
Dumbbell Flys
Push Ups - to failure
Crunches
Reverse Crunches

Tuesday ? Legs
Single Leg Squat
Straight Leg Dead Lift
Leg Curl
Leg Press
Leg Extension
Standing Calf Raises
Seated Calf Raise

Wednesday ? Back
Bent Over Barbell row
1 Arm Dumbbell Rows
Cable Pull Overs
Wide Grip Pull downs
Dumbbell Shrugs
Hyperextensions

Thursday ? Arms
Standing Barbell Curls
Preacher Curls
Hammer Curls
Triceps Press Down with Rope
Skull Crushers

Friday ? Shoulders
Dumbbell Military Press NO BACK SUPPORT
Seat Front Dumbbell Raise NO BACK SUPPORT
Standing Side Lateral Raise
Rear Deltoid Machine
Seated Calf Raises
Standing Calf Raises

Perform 30-45 minutes of cardio after weights with heart rate 130-150.

nithos
04-02-2007, 11:49 AM
Incline Barbell Press - 3x15 @ 115
Flat Bench Press - 3x15 @ 50 (first at 55)
Dumbbell Flys - 3x15 @ 20
Push Ups - 3 sets to failure
a) Crunches - 3 sets to failure
b) Reverse Crunches - 3 sets to failure

30 minutes on the ArcTrainer

My endurance is a little lacking. The first 10-12 reps of each set was easy, but the last 3-5 got exponentially harder.

ronz0r
04-02-2007, 01:07 PM
How do you steal 370 pounds worth of weights without being noticed? Of course, that is about $250 market value. Might have been worth the risk for someone who excelled at the Farmer's Walk.

Someone stole the 100lb dumbbells from our rec. We had 2 sets of them at that. Not that I use them...close...but not quite there. Solid lifts man, get that diet dialed in 100% and you'll be a shredded monster!

nithos
04-02-2007, 01:24 PM
Someone stole the 100lb dumbbells from our rec. We had 2 sets of them at that. Not that I use them...close...but not quite there. Solid lifts man, get that diet dialed in 100% and you'll be a shredded monster!
Yeah, I usually feel pretty good about my lifts. Until I see the "actual" bodybuilders and D1 football players lifting.

Diet is my week spot. Always has been.

JaeGee
04-02-2007, 03:40 PM
i like the new split nithos. very similar to what i am doing. excuse my ignorance but with carb restriction you are supposed to feel more tired and sluggish right? with that in mind wouldnt you want lower reps and more time between sets so you arent overly fatigued during a set?

also, with the carb restricton are you supposed to see your lifts go down in weight? reps? neither. that goes with what i was first asking as well, i just dont know much about the diet plan. from a bystander it seems like it shouldnt effect the weight you lift but the amount of reps and length of workout may suffer from lack of carbs.

let me know though i am interested, and thanks for the split advice in my journal. nice workout btw!

nithos
04-03-2007, 10:02 AM
When doing a carb cycling diet; initially, you may feel weak in the gym, low energy, possible headaches, irritability and water weight loss. The symptoms will last about one to two weeks and but they do not happen to everyone. Strength, energy, pumps and accelerated fat loss will start to kick-in between week four to six if you are consistant with the diet.

The first two to three carbohydrate loads are pretty brutal. First, the amount of food is large and the stomach may have problems adjusting. Also, you may get light-headed, woozy, dizzy and tired after the meal and even the next day. Some people will also feel "wired" for several hours after a carb up meal. The day after this meal, gas, bloating and water retention is pretty normal the first two or three carbohydrate loads.


"Technically" I haven't started the diet I outlined above. I still had some Kashi Go Lean to finish off for breakfasts, and I hate to waste food. This week, I am following the timings and working with which meals should go where. For example, yesterday I had a protein shake 60 minutes before going to the gym. It has been so long since I relied on meal replacements that I forgot that is too close for liquid calories for me. I could feel that shake churning in my gut for all 30 minutes of my cardio. Today, I swapped meal 2 and 3, and I should be good to go.

Off to the gym.

nithos
04-03-2007, 12:10 PM
Single Leg Squat - 3x15 @ 65
Straight Leg Dead Lift - 3x15 @ 95
Leg Curl - 3x15 @ 6
Leg Press - 3x15 @ 225 (full range of motion, thighs to chest)
Leg Extension - 3x15 @ 110
Standing Calf Raises - 3x15 @ 360
Seated Calf Raise - 3x15 @ 125

20 minutes on the eliptical

Cut it a little short on the eliptical since I had to get back to work. My legs are still shaky from the workout. Only issue I had was on the Seated Calf Raise, still have lingering limited range of motion from a severly sprained ankle from last fall. Didn't realise it was still a problem until I went all the way down on in the ROM.

ScottC
04-03-2007, 01:34 PM
Cut it a little short on the eliptical since I had to get back to work. My legs are still shaky from the workout. Only issue I had was on the Seated Calf Raise, still have lingering limited range of motion from a severly sprained ankle from last fall. Didn't realise it was still a problem until I went all the way down on in the ROM.
Do you have a seated calf extension machune at your gym? I hadn't used one until this program and it is a pretty nice machine to use for calves. Not saying you wouldn't have the same issues, but I see a bit of a difference in the ROM than calf raises.

nithos
04-03-2007, 01:44 PM
Do you have a seated calf extension machune at your gym? I hadn't used one until this program and it is a pretty nice machine to use for calves. Not saying you wouldn't have the same issues, but I see a bit of a difference in the ROM than calf raises.

What's the difference between a "seated calf extension machine" and a "seated calf raise machine"?

The one at my gym looks like so: http://www.bodybuilding.com/fun/videos/2006/seatedcalfraise.wvx

Actually, my range of motion was larger than the dude in the video. *shrugs*

JaeGee
04-03-2007, 02:57 PM
cool workout nithos.

are you going to track and post your weight and bf more from starting the diet? or are you going to keep relying on the mirror, etc... for your progress?

i cant do the damn seated calf machine. i think it has to do with the tendons behind my knee but even a small amount of weight hurts behind my knee a ton! no problems with standing calf raises though.

JaeGee
04-03-2007, 04:07 PM
cool workout nithos.

are you going to track and post your weight and bf more from starting the diet? or are you going to keep relying on the mirror, etc... for your progress?

i cant do the damn seated calf machine. i think it has to do with the tendons behind my knee but even a small amount of weight hurts behind my knee a ton! no problems with standing calf raises though.

nithos
04-04-2007, 11:55 AM
Bent Over Barbell row - 3x15 @ 95
1 Arm Dumbbell Rows - 3x15 @ 50s
Cable Pull Overs - 3x15 @ 8
Wide Grip Pull downs - 3x15 @ 6
Dumbbell Shrugs - 3x15 @ 100s
Hyperextensions - 3x15 @ BW

20 minutes on the Concept II row machine. I wanted to go longer, but I physically didn't have the energy.

nithos
04-04-2007, 11:57 AM
are you going to track and post your weight and bf more from starting the diet? or are you going to keep relying on the mirror, etc... for your progress?

I just haven't been motivated at the right time to do the measurements. I am either at work/working out, playing with my son, or spending time with the wife. No real downtime to do it, even if it only takes 15 minutes to enter the data in. The only reason I get to post on here is because I can get away with doing it while I have queries running and I am waiting for results.

nithos
04-05-2007, 07:18 AM
Today is an off day. I would do a happy dance, but I am too sore to move.

ScottC
04-05-2007, 07:52 AM
What's the difference between a "seated calf extension machine" and a "seated calf raise machine"?

The one at my gym looks like so: http://www.bodybuilding.com/fun/videos/2006/seatedcalfraise.wvx

Actually, my range of motion was larger than the dude in the video. *shrugs*
This is similar, but I am using a Hammer Strength machine (I think):
http://www.exrx.net/WeightExercises/Gastrocnemius/LVSeatedCalfExtension.html

I found on the seated calf raises I do less weight. I used to ss with stand. calf raises, but on my current plan, I am to do the calf extensions. Nice workout...just hard to explain.

nithos
04-05-2007, 07:57 AM
This is similar, but I am using a Hammer Strength machine (I think):
http://www.exrx.net/WeightExercises/Gastrocnemius/LVSeatedCalfExtension.html

I found on the seated calf raises I do less weight. I used to ss with stand. calf raises, but on my current plan, I am to do the calf extensions. Nice workout...just hard to explain.

Ah, Donkey Calf Raises. They don't have that machine at my gym. They do have a weighted dip machine that I could use, but its placement prevents me from using it.

Lexor
04-05-2007, 08:27 AM
U got Progress pics?

ScottC
04-05-2007, 09:32 AM
Ah, Donkey Calf Raises. They don't have that machine at my gym. They do have a weighted dip machine that I could use, but its placement prevents me from using it.
Just got home from the store, so I had more time to search. Here is a link to what I am using. It has a video link on the page.

http://us.commercial.lifefitness.com/content.cfm/superhorizontalcalf

nithos
04-05-2007, 10:27 AM
Thanks for the clarifications.

Just to be nitpicky:
Seated calf raises primarily work a different muscle in the calf, the soleus. When your knee is extended like it is while standing (donkey raises, the machine you use, etc.), it hits the gastrocnemius.


Now for a little Anatomy lesson, brought to you by the letter C:
The gastrocnemius is the calf muscle that is visible from the outside of the body. It attaches to the heel with the Achilles tendon and originates behind the knee on the femur, crossing two joints. The function of the gastrocnemius is to elevate the heel (known as plantar flexion). This muscle is primarily a type II fiber (fast twitch).

The soleus is not visible when looking at the body from the outside as it lies underneath the gastrocnemius on the rear of the lower leg. The function of the soleus is exactly the same as the gastrocnemius: to raise the heel. The only difference is that it works in a different position: with the knees bent. This muscle is primarily a type I fiber (slow twitch), and it makes up roughly 60% of the calf.

ScottC
04-05-2007, 11:59 AM
Thanks for the Anatomy (refresher) Lesson, nithos. :D

I learned a bit about my calf anatomy a while back when I broke my ankle. Re-learned when I did a short PT stint with Bally's in membership sales. But where I actually re-learned and remembered was off the Gaspari site. Here is some of what it says:

If there is one exercise I use consistently, it's the seated calf raise - that's about the only exercise specifically designed for hitting the soleus muscle.

Calf machines were primarily designed to hit the larger gastrocnemius muscle. However, calf machines can be used to hit the soleus if you keep your legs bent while doing the exercise.

nithos
04-05-2007, 12:35 PM
Calf machines were primarily designed to hit the larger gastrocnemius muscle. However, calf machines can be used to hit the soleus if you keep your legs bent while doing the exercise.

I think I would "cheat" too much trying to do them that way. I will just stick with the odd feeling in my ankle on the seated calf raises until the tendons/ligaments stretch back out.

JaeGee
04-05-2007, 06:56 PM
well **** maybe thats why i am a little girl when it comes to seated calf raises. but can do over 600 on the standing. guess ill look more into it. thanks professors :)

Quickxi
04-05-2007, 07:57 PM
Anytime I've ever tried seated calf raises, they cramp up something fierce. We are talking full on yelping in pain, cramps. As JG said, I have no problem with standing, but it's so bad if I make eye contact with the seated calf raise machine, my calfs start to hurt, lol!

nithos
04-09-2007, 07:17 AM
These workouts where done at home with my son crawling around the room, so I did my best.

Friday - Arms
Standing Barbell Curls - 3x15 @ 45
Preacher Curls - 3x15 @ 20
Hammer Curls - 3x15 @ 20
Triceps Press Down with Rope - N/A
Skull Crushers - 3x15 @ 45

Saturday - Shoulders
Dumbbell Military Press - 3x15 @
Seat Front Dumbbell Raise - 3x15 @ 10
Standing Side Lateral Raise - 3x15 @ 10
Rear Deltoid Machine - 3x15 @ N/A
Seated Calf Raises - 3x15 @ N/A
Standing Calf Raises - 3x15 @ 90 (Single leg, holding a 90 pound DB on the stairs)

JaeGee
04-09-2007, 10:31 AM
Looks like 2 pretty damn good workouts, especially with the balancing act taking place as your son crawled underneath you for the standing exercises :)

Hope you had a good easter!

nithos
04-09-2007, 11:30 AM
Incline Barbell Press - 3x12 @ 125
Flat Bench Press - 3x12 @ 55
Dumbbell Flys - 3x12 @ 25
Push Ups - 3 sets to failure
a) Crunches - 3 sets to failure
b) Reverse Crunches - 3 sets to failure

30 minutes on the ArcTrainer

nithos
04-09-2007, 11:33 AM
Looks like 2 pretty damn good workouts, especially with the balancing act taking place as your son crawled underneath you for the standing exercises :)

Hope you had a good easter!

He also learned a new trick this weekend, climbing up stairs. So no more just letting my roam free in the basement, I actually have to keep an eye on him.

ScottC
04-09-2007, 04:17 PM
These workouts where done at home with my son crawling around the room, so I did my best.


He also learned a new trick this weekend, climbing up stairs. So no more just letting my roam free in the basement, I actually have to keep an eye on him.
The swing...I remember when my son was that small. When I absolutely had to do something, I would see if he wanted to swing. If yes, it was sleepy time for a while. Now, when I workout at home, my son goes on to one of his computer sites: Disney, Noggin, Nick jr, etc. Keeps him busy for the whole w/o.

nithos
04-10-2007, 07:37 AM
The swing...I remember when my son was that small. When I absolutely had to do something, I would see if he wanted to swing. If yes, it was sleepy time for a while. Now, when I workout at home, my son goes on to one of his computer sites: Disney, Noggin, Nick jr, etc. Keeps him busy for the whole w/o.

He is anti-confinement recently. No swing, no exersaucer, no high chair, no crib, no pack and play. All result in screaming until we let him out or he passes out from exhaustion.

He is also addicted to Kneebouncers. If I am at the computer or my wife has the laptop open, he expects to be entertained with Kneebouncers.

nithos
04-10-2007, 12:08 PM
Single Leg Squat - 3x12 @ 75
Straight Leg Dead Lift - 3x12 @ 105
Leg Curl - 3x12 @ 6.5
Leg Press - 3x15 @ 275
Leg Extension - 3x15 @ 120
Standing Calf Raises - 3x12 @ 360
Seated Calf Raise - 3x12 @ 125

30 minutes on the eliptical

Todays mantra was "Do Not Puke" and my legs are still shakings. So I would say that was a good workout, even though the weights are not all that impressive.

ScottC
04-10-2007, 12:12 PM
Todays mantra was "Do Not Puke" and my legs are still shakings. So I would say that was a good workout, even though the weights are not all that impressive.
You know the numbers don't matter. If you didn't puke and could barely walk, then you had a good leg day. :D

Quickxi
04-10-2007, 12:48 PM
Scott, sounds like Nithos should be in our "After Leg-Day Waddlers Club!" Lol! Nice leg workout man!

nithos
04-10-2007, 01:26 PM
Actually, this is my second week doing the same movements, so no waddle for me.

ScottC
04-10-2007, 02:37 PM
Actually, this is my second week doing the same movements, so no waddle for me.
You might be surprised. It doesn't happen on the day after every leg w/o, but...when you least expect it: you're waddling! ;)

JaeGee
04-10-2007, 07:13 PM
always a great workout when your legs shake and you have to consciously try not to puke. some of the best leg workouts are done with little to no weights. it really sseems to fully exhaust the muscles.

i remeber the damn swing when i was a kid. my parents would let me swing for hours. then they would lay a blanket infront of me to pass out on :) god i loved that!

nithos
04-11-2007, 12:03 PM
Bent Over Barbell row - 3x12 @ 115
1 Arm Dumbbell Rows - 3x12 @ 55s
Cable Pull Overs - 3x12 @ 4.5
Wide Grip Pull downs - 3x12 @ 8.5
Dumbbell Shrugs - 3x12 @ 100s
Hyperextensions - 3x12 @ BW

30 minutes on the ArcTrainer.

I cut the rest times short since I have my mid-year review at 1:30.

ScottC
04-11-2007, 12:24 PM
I cut the rest times short since I have my mid-year review at 1:30.
Hope your review went well.

Well, off into near blizzard conditions to pick my son up from school. :rolleyes:

JaeGee
04-11-2007, 03:53 PM
pretty solid shrugs nithos!

what is the weight for the pulldowns and things. one says 8.5 and one says 4.5 is that just a setting on the cables?

weather sucks here too, it rained today,wtf!?

Quickxi
04-11-2007, 05:19 PM
nice shrugs man! I've been trying to get to 100's forever! Good job!

nithos
04-12-2007, 07:50 AM
The 8.5 and 4.5 are just the settings on the cable machines. Some have a nice little table that says what the actual weight is, others don't.

For the shrugs - 100s are actually pretty easy for me, even at the end of a workout.

My midyear review went as expected. Doing a good job, just need to get out of the technical/programmer role and progress further into the Project Management mindset.

Quickxi
04-12-2007, 10:02 AM
i hit 100's today in my drop set. However, they tired me out quickly, and I could only get one of my drop sets in! :( I'll try again next week...

nithos
04-12-2007, 10:39 AM
Today is an off day.

ScottC
04-12-2007, 11:22 AM
Today is an off day.
Enjoy! :cool:

nithos
04-13-2007, 09:37 AM
Enjoy! :cool:

It was an off day because of meetings over lunch. So it wasn't enjoyed.

ScottC
04-13-2007, 10:01 AM
It was an off day because of meetings over lunch. So it wasn't enjoyed.
Oh...sorry.






Hope today is better. :)

JaeGee
04-13-2007, 11:21 AM
Did you get a free meal atleast? :)

nithos
04-13-2007, 12:13 PM
Standing Barbell Curls - 3x12 @ 65
Preacher Curls - 3x12 @ 60
Hammer Curls - 3x12 @ 25s
Triceps Press Down with Rope - 3x12 @ 4
Skull Crushers - 3x12 @ 60

30 minutes on ArcTrainer

I probably could have managed a little heavier on the Barbell Curls, but I was struggling by the time I got to the Hammer Curls.

ScottC
04-13-2007, 01:43 PM
Standing Barbell Curls - 3x12 @ 65
Preacher Curls - 3x12 @ 60
Hammer Curls - 3x12 @ 25s

I probably could have managed a little heavier on the Barbell Curls, but I was struggling by the time I got to the Hammer Curls.
Do you find yourself "throwing" the Db's up on the Hammer curls, or is it a controlled raise?

nithos
04-13-2007, 02:23 PM
Do you find yourself "throwing" the Db's up on the Hammer curls, or is it a controlled raise?

I do them seated with back support, alternating arms, smooth controlled motion. No rocking, no momentum.

ScottC
04-13-2007, 02:27 PM
I do them seated with back support, alternating arms, smooth controlled motion. No rocking, no momentum.
That's great! I was asking because my straight bar and preacher curl are 5lbs more each exercise, yet, my hammer curls are 15#. When I was doing 20# I found myself throwing them up or momentum. At 15# and controlled, I get much more benefit. I am SS preacher & HC, though.

nithos
04-16-2007, 06:46 AM
Saturday - Shoulders
Dumbbell Military Press - 3x12 @ 40
Seat Front Dumbbell Raise - 3x12 @ 10
Standing Side Lateral Raise - 3x12 @ 10
Rear Deltoid Machine - 3x12 @ N/A
Seated Calf Raises - 3x12 @ N/A
Standing Calf Raises - 3x12 @ 90 (Single leg, holding a 90 pound DB on the stairs)

30 minutes on the Treadmill

The switch has been thrown into "hardcore" diet mode. I just let myself slip too much this weekend and it is hurting my progress. Spinning my wheels and going nowhere fast.

JaeGee
04-16-2007, 10:39 AM
Was this your first week on the diet? Besides the weekend how did it go? Was the carb restriction killer or wasnt as bad as you thought?

nithos
04-16-2007, 12:05 PM
Incline Barbell Press - 3x15 @ 125
Flat Bench Press - 3x15 @ 55
Dumbbell Flys - 3x15 @ 25
Push Ups - 3 sets to failure
a) Crunches - 3 sets to failure
b) Reverse Crunches - 3 sets to failure

30 minutes on the ArcTrainer

nithos
04-17-2007, 12:13 PM
Single Leg Squat - 3x15 @ 75
Straight Leg Dead Lift - 3x15 @ 105
Leg Curl - 3x15 @ 80
Leg Press - 3x15 @ 275
Leg Extension - 3x15 @ 120
Standing Calf Raises - 3x15 @ 360
Seated Calf Raise - 3x15 @ 125

30 minutes on the eliptical (HR ~ 135)

ScottC
04-17-2007, 12:17 PM
Nice looking workouts.

Is the order listed on you leg day, the order you do the exercises?

nithos
04-17-2007, 12:46 PM
The order listed is the order completed.

ScottC
04-17-2007, 12:50 PM
The order listed is the order completed.
I was wondering why you completed the leg curl before the LP & LExt since it is a smaller muscle?

nithos
04-17-2007, 01:00 PM
The middle of the sequence goes like this:

Compound Hamstring
Iso Hamstring
Compound Quad
Iso Quad

It gives me a little time to recover between compound movements. Kind of the reverse of the pre-exhaustion principal.

nithos
04-17-2007, 01:08 PM
Oops, I just finished drinking a VitaminWater. Totally skipped my mind that they have 30g of fructose in them. Damn you, tricky "healthy" foods.

ScottC
04-17-2007, 02:16 PM
The middle of the sequence goes like this:

Compound Hamstring
Iso Hamstring
Compound Quad
Iso Quad

It gives me a little time to recover between compound movements. Kind of the reverse of the pre-exhaustion principal.
Thanks. I hadn't seen that line up before.

Quickxi
04-17-2007, 04:42 PM
Oops, I just finished drinking a VitaminWater. Totally skipped my mind that they have 30g of fructose in them. Damn you, tricky "healthy" foods.

lol, they've gotten me before also!

nithos
04-18-2007, 06:51 AM
Total Weight: 267.00lbs
Body Fat: 17.17%
Lean Body Mass: 219.71 lbs
Fat Mass: 47.29 lbs

Body Mass Index (BMI): 35.17
Waist To Hip Ratio (WHR): 0.84

Height 73.00in
Weight 267.00lbs
Shoulders 56.00in
Chest 45.00in
Waist 39.00in
Abdomen 43.00in
Hips 46.50in
Thigh 30.50in
Knee 16.50in
Calf 17.00in
Ankle 11.00in
Arm 17.00in
Forearm 13.00in
Wrist 7.25in
Neck 16.50in

I know that the bf% is off, but I am just going to list what the measurements say. The last couple of weeks of "kind of, sort of" dieting has paid it's toll more than I expected on the scale. The vein that runs along the underside of my forearm has returned, so I wasn't expecting the scale to move up.

nithos
04-18-2007, 11:49 AM
Bent Over Barbell row - 3x15 @ 115
1 Arm Dumbbell Rows - 3x15 @ 55s
Cable Pull Overs - 3x15 @ 4
Wide Grip Pull downs - 3x15 @ 6.5
Dumbbell Shrugs - 3x12 @ 110s
Hyperextensions - 3x12 @ BW

30 minutes on the Eliptical HR ~ 135.

ScottC
04-18-2007, 11:56 AM
The last couple of weeks of "kind of, sort of" dieting has paid it's toll more than I expected on the scale. The vein that runs along the underside of my forearm has returned, so I wasn't expecting the scale to move up.
Been there...

The "kind of, sort of" diet plan stinks. Maybe added some muscle if your cals were higher...???

JaeGee
04-18-2007, 05:11 PM
great workouts you have been having nithos! how far off do you think the bf % is? because the LBM is freaking ridiculous and i am overly jealous :o

for being 267 the measurements look really damn good, since you started have you added weight or lost some?

nithos
04-19-2007, 07:24 AM
I was down about 10 pounds (from 272) since the beginning of the year, but since Easter that slowly creeped back up. Now that I have the workouts nailed, I am going for the "Don't let the wife talk me into eating like crap" portion of the diet which I have been unsuccessful at in the last couple of months. I can't get her motivated to join me in the weightloss attempt. But she is dealing with some depression issues, so I am not pushing it.

I carry my weight pretty well. Most people wouldn't consider me "fat," typical college athlete that added a small gut after school.

To give you an idea, here is a pic when I was 245:
http://forum.bodybuilding.com/attachment.php?attachmentid=272575&d=1138327404

JaeGee
04-19-2007, 11:19 AM
I hear yah on that, my gf did a pretty good transition towards cooking healthy and all of that. But she still loves to bake. Then she would want me to have a cookie or piece of cake or something. I found a good line in the middle and asked for a bite of a piece that she was having. That way she never felt neglected or that I didn't like her food and at the same time I didn't overly cheat on a meal or anything.

From that picture it looks like we were sort of in the same boat, muscular build surrounded by a layer or two of fat. Just imagine if growing up we didnt play sports :o

Hope the diet gets going into a higher gear for yah.

nithos
04-19-2007, 12:01 PM
Standing Barbell Curls - 3x15 @ 70
Preacher Curls - 3x15 @ 60
Hammer Curls - 3x15 @ 25s
Triceps Press Down with Rope - 3x15 @ 4.5
Skull Crushers - 3x15 @ 60

30 minutes on ArcTrainer

Quickxi
04-19-2007, 09:26 PM
nice workout. you said your legs don't get "waddling sore," do you get sore at all? Will this arm workout produce any soreness tomorrow?

nithos
04-20-2007, 05:39 AM
nice workout. you said your legs don't get "waddling sore," do you get sore at all? Will this arm workout produce any soreness tomorrow?
Not really. Only the first week that I do a new movement will I get sore. The day or two following a workout, I might get a couple tender spots, but I only notice if I am getting a massage. Obviously strength isn't 100% the following day.

Quickxi
04-20-2007, 07:16 AM
no soreness, nice! I'm hurting today...

nithos
04-20-2007, 08:17 AM
Weighed in at 263 this morning.

Went to the cafe to get a spinach egg white omlete (didn't have enough food for my 3 meals today), and they switched around the breakfast schedules on me. So I was stuck with a grilled breakfast burrito.

nithos
04-20-2007, 11:57 AM
Dumbbell Military Press - 3x15 @ 35
Seat Front Dumbbell Raise - 3x15 @ 10
Standing Side Lateral Raise - 3x15 @ 10
Rear Deltoid Machine - 3x15 @ 60 (should have went up)
Seated Calf Raises - 3x12 @ 125
Standing Calf Raises - 3x12 @ 360

30 minutes on the ArcTrainer

I didn't have my Nano today, so cardio blew goats. It's amazing how much quicker cardio goes when you are listening to an audiobook.

ScottC
04-20-2007, 12:08 PM
Weighed in at 263 this morning.
Good weigh in. Four pounds since Wednesday, was this an expected loss, perhaps water weight from a cheat?



30 minutes on the ArcTrainer

I didn't have my Nano today, so cardio blew goats. It's amazing how much quicker cardio goes when you are listening to an audiobook.
I agree! If the treadmills I use didn't have cable TV I would go crazy. I don't own an mP3 player, and haven't seen my "discman" in a while...probably still in storage from our move a couple of years ago.

nithos
04-20-2007, 12:11 PM
Good weigh in. Four pounds since Wednesday, was this an expected loss, perhaps water weight from a cheat?
Water weight, carb cycling at it's best.

ScottC
04-20-2007, 12:13 PM
Water weight, carb cycling at it's best.
Ah... I have read a little about carb cycling. I don't know much about it, though.

nithos
04-20-2007, 06:08 PM
Just had my carb-up meal. Took about 45 minutes to eat. I am full.

- 12 oz Asparagus
- 1 cup Oatmeal
- 2 tbsp Raisins
- 1/2 tbsp Honey
- 18 Almonds
- 10 oz Sweet Potato
- 2 tbsp Peanut Butter

ScottC
04-20-2007, 06:12 PM
Just had my carb-up meal. Took about 45 minutes to eat. I am full.

- 12 oz Asparagus
- 1 cup Oatmeal
- 2 tbsp Raisins
- 1/2 tbsp Honey
- 18 Almonds
- 10 oz Sweet Potato
- 2 tbsp Peanut Butter
My Friday night dinner per plan:
-6oz steak (grilled)
-Baked potato
-FF sour cream
-salad or veggie

It was very tasty. :)

nithos
04-23-2007, 06:57 AM
Helped a buddy move this weekend. He moved from a 2 story house into a split level house. So everything required stairs. After 6 hours, I was out of it. I never want to move.

JaeGee
04-23-2007, 10:50 AM
I hear yah, I had to help my parents move out a of their place last September and they lived in a one story house...10 hours later I felt like I could fall asleep and not wake up for a couple days in a row :) It makes for an excellent endurance cardio session atleast!

I wonder how much the professional movers get paid an hour, I would hope it is quite alot, puts a ton of stress on their bodies.

It looks like this past week you were pretty solid on your diet, and feedback about how its going? Are there some torturous(sp?) parts or is it not too bad with the carb restrictions?

Have a good one!

ScottC
04-23-2007, 11:46 AM
Helped a buddy move this weekend. He moved from a 2 story house into a split level house. So everything required stairs. After 6 hours, I was out of it. I never want to move.
I used to own a truck. Everybody had me help them move, but strangely enough, weren't around when I needed help. So, I sold my truck and used professional movers ever since.



I wonder how much the professional movers get paid an hour, I would hope it is quite alot, puts a ton of stress on their bodies.
I felt really bad for my movers two summers ago. They got hefty tips. When they moved us from Chicago, out of our 3rd floor walkup condo, it was 93 degrees. The next day when they delivered to Michigan it was 92 degrees. I had gallons of cold water for them and a case of soda for the ride.


It is a good days workout...if there isn't a lot of stairs involved. ;)

nithos
04-23-2007, 11:57 AM
It looks like this past week you were pretty solid on your diet, and feedback about how its going? Are there some torturous(sp?) parts or is it not too bad with the carb restrictions?
I had a slight headache on Friday (my carb up meal was that night), but otherwise nothing too obvious. I have used carb cycling several times in the past and know it works well for me if I space the carbs correctly.

nithos
04-23-2007, 01:07 PM
Incline Barbell Press - 3x12 @ 40s
Flat Bench Press - 3x12 @ 65s
Dumbbell Flys - 3x12 @ 30s
Push Ups - 3 sets to failure
a) Crunches - 3 sets to failure
b) Reverse Crunches - 3 sets to failure

30 minutes on the ArcTrainer

Somone was using the Incline Press Bench, so I just did it with DBs. This really let me jump up on the following movements. I pumped out 12-16 pushups today when I was getting 6-10 the last couple of weeks.

A buddy just asked me to play 1B on his softball team. So I am currently signed up for Soccer, Softball and Golf leagues for the summer. I am going to be a busy man this summer.

ScottC
04-23-2007, 01:30 PM
Somone was using the Incline Press Bench, so I just did it with DBs. This really let me jump up on the following movements. I pumped out 12-16 pushups today when I was getting 6-10 the last couple of weeks.
As much as I like doing the Bb incline press, I find I get a better pump and DOMS from doing it with Db.

nithos
04-24-2007, 11:55 AM
Single Leg Squat - 3x12 @ 75
Straight Leg Dead Lift - 3x12 @ 105
Leg Curl - 3x12 @ 80
Leg Press - 3x12 @ 275
Leg Extension - 3x12 @ 120
Standing Calf Raises - 3x12 @ 360
Seated Calf Raise - 3x12 @ 125

30 minutes on the eliptical (HR ~ 135)

That was actually as close to an easy workout as I have had in a while, though I still am ready to pass out.

Quickxi
04-24-2007, 05:25 PM
Single Leg Squat - 3x12 @ 75
Straight Leg Dead Lift - 3x12 @ 105
Leg Curl - 3x12 @ 80
Leg Press - 3x12 @ 275
Leg Extension - 3x12 @ 120
Standing Calf Raises - 3x12 @ 360
Seated Calf Raise - 3x12 @ 125

30 minutes on the eliptical (HR ~ 135)

That was actually as close to an easy workout as I have had in a while, though I still am ready to pass out.

very impressive! I've tried to do cardio after my legs and they just won't work. It's like trying to eat soup but using a piece of ribbon instead of a spoon.

nithos
04-25-2007, 06:46 AM
very impressive! I've tried to do cardio after my legs and they just won't work. It's like trying to eat soup but using a piece of ribbon instead of a spoon.

That's why I have to do the eliptical and keep the heart rate relatively low. I don't have the strength or energy to do much more.

ScottC
04-25-2007, 07:02 AM
That's why I have to do the eliptical and keep the heart rate relatively low. I don't have the strength or energy to do much more.
Cardio after legs is the hardest thing I have to do. The first 10 minutes are rough, then I am good to go for the last 20 minutes.

nithos
04-25-2007, 12:07 PM
Bent Over Barbell row - 3x12 @ 125
1 Arm Dumbbell Rows - 3x12 @ 60s
Cable Pull Overs - 3x12 @ 4
Wide Grip Pull downs - 3x12 @ 6.5
Dumbbell Shrugs - 3x12 @ 110s
Hyperextensions - 3x12 @ BW

30 minutes on the ArcTrainer HR ~ 150.

ScottC
04-25-2007, 12:21 PM
Nice back workout. :)

Quickxi
04-25-2007, 01:23 PM
Bent Over Barbell row - 3x12 @ 125
1 Arm Dumbbell Rows - 3x12 @ 60s
Cable Pull Overs - 3x12 @ 4
Wide Grip Pull downs - 3x12 @ 6.5
Dumbbell Shrugs - 3x12 @ 110s
Hyperextensions - 3x12 @ BW

30 minutes on the ArcTrainer HR ~ 150.

Nice workout! Do you use straps for those shrugs?

nithos
04-25-2007, 01:26 PM
Nice workout! Do you use straps for those shrugs?
No straps, just hold on for dear life and hope I don't drop them on my foot. Honestly, I could do the 120s, but those are on the floor and the 110s are on a stand. At that point in the workout, the effort to pick up the 120s just isn't worth it. Maybe one day when I am not lazy.

Quickxi
04-25-2007, 01:30 PM
lol! I finally have been shrugging hundreds (with straps) but in my gym the 110's are on the lower rack...

JaeGee
04-25-2007, 10:42 PM
heh when i grab db's or heavy weights and have to move them to my spot or in an area i can grab them i treat it as a set and give myself another 2 minutes between the next set lol.

i cant do 120s without straps that is nuts, even with straps my bicep tends to hurt, almost like a strain rip.

nice back workout man, i would be exhausted after all of that.

nithos
04-27-2007, 09:55 AM
My grandma is in a coma and on life support. Basically, it's down to when my mom and her sisters make the decission to pull the plug. It was going to be tonight, but the new doctor said her kidneys are about to fail.

So diet and workouts are pretty much out the door for the next week or so.

ScottC
04-27-2007, 10:02 AM
My grandma is in a coma and on life support. Basically, it's down to when my mom and her sisters make the decission to pull the plug. It was going to be tonight, but the new doctor said her kidneys are about to fail.

So diet and workouts are pretty much out the door for the next week or so.
Sorry to read the bad news...

I will keep you and your family in my thoughts & prayers.

nithos
04-30-2007, 06:58 AM
Thanks, it's pretty messed up. She was in the hospital for surgery, she was recovering well then boom, she went into cardiac arrest (they think) and no one knows why. She has been on life support for 5 days and has shown little improvement in brain function.

Freaky thing is the night before it happened, she swears she saw my late grandpa sitting at the foot of her bed telling her everything is going to be fine. Kind of out of character since my grandma isn't a spiritual person.

We were getting a different story on "when" you reach that point of hopelessness. Some said it's after 48 hours, others said to wait through the weekend. So there is going to be a very tough decission to be made here pretty soon. My grandpa just past on 18 months ago, after a 3 year battle with cancer. This seems so sudden, since she was healthy just a week ago.

JaeGee
04-30-2007, 04:17 PM
I'm sorry to hear about all of this Nithos. I hope whatever decision that has to be made is for the best. I'll keep you in my prayers and thoughts. The dramatic part is how sudden it happened. In november my uncle (52) died of a heart attack, the sudden aspect of it really throws you into a different perspective that anything can happen tomorrow and to live today to the fullest.

Take care.

ScottC
04-30-2007, 06:37 PM
Thanks, it's pretty messed up. She was in the hospital for surgery, she was recovering well then boom, she went into cardiac arrest (they think) and no one knows why. She has been on life support for 5 days and has shown little improvement in brain function.

Freaky thing is the night before it happened, she swears she saw my late grandpa sitting at the foot of her bed telling her everything is going to be fine. Kind of out of character since my grandma isn't a spiritual person.

We were getting a different story on "when" you reach that point of hopelessness. Some said it's after 48 hours, others said to wait through the weekend. So there is going to be a very tough decission to be made here pretty soon. My grandpa just past on 18 months ago, after a 3 year battle with cancer. This seems so sudden, since she was healthy just a week ago.
My father was given a few days to live when he arrived at the hospital. My brother and his wife flew in from Florida. Somehow he pulled through, but his way of living was changed. He made it through Thanksgiving & Christmas before going back into the hospital and immediately to ICU. He was there for two weeks, unable to speak and we thought unable to comprehend. We were openly discussing funeral arrangements, etc., when he started to improve. He improved so much they moved him out of ICU. That night he passed away. I won't go into what exactly happened that night...but you just never know, but it is better in most cases not to prolong a life which isn't really there.

Quickxi
04-30-2007, 10:02 PM
Man that's terrible news. I'm so sorry....

pdiddy77065
05-01-2007, 01:15 AM
No straps, just hold on for dear life and hope I don't drop them on my foot. Honestly, I could do the 120s, but those are on the floor and the 110s are on a stand. At that point in the workout, the effort to pick up the 120s just isn't worth it. Maybe one day when I am not lazy.

Your gym is being nice with putting the heavy dumbells on the bottom. At our gym on base all the db's are lined up in a single row a little above waist high. Makes doing shrugs unbearable to get the weight back up there. Good luck with all your goals man (no homo).

nithos
05-07-2007, 09:23 AM
Seems like ages since I have lifted (10ish days), so rather than picking up where I left off, I am just going to go into the next phase of the lifting cycle. I only had 2 days left, so no huge deal.

Monday - Chest
Incline Barbell Press - 5-6 sets 6-10 reps
Flat DB Press - 5-6 sets 6-10 reps
Peck Deck - 3-4 sets 8-10 reps - smooth and controlled motion
Push Ups - to failure
V-ups - 3-4 sets 30-45 seconds
Leg raises - 3-4 sets 30-45 seconds

Tuesday - Arms
Standing Dumbbell Curls - 5-6 sets 6-10 reps
Single arm Dumbbell Preacher Curls - 5-6 sets 6-10 reps
Concentration Curls - 3 sets 8-10 reps
Close Grip Press - 5-6 sets 6-10 reps
V Bar Press Down - 5-6 sets 6-10 reps
Single Arm Over the Head Extension - 3 sets 8-10 reps
Toe Touches - 3-4 sets 30-45 seconds
Roman Chair Knee ups - 3-4 sets 30-45 seconds

Wednesday - Back
High Row Wide Grip - 5-6 sets 6-10 reps
Close Grip Low Row - 5-6 sets 6-10 reps
Wide Grip Pull Downs - 5-6 sets 6-10 reps
Dumbbell Pull Overs - 3-4 sets 8-10 reps
Barbell Shrugs - 5-6 sets 6-10 reps
Hyperextensions - 3 sets 8-10 reps - smooth and controlled motion

Thursday - Shoulders
Dumbbell Military Press NO BACK SUPPORT - 5-6 sets 6-10 reps
Seat Front Dumbbell Raise NO BACK SUPPORT - 5-6 sets 6-10 reps
Standing Side Lateral Raise - 5-6 sets 6-10 reps
Rear Deltoid Machine or Bent Over Rear Delt Fly - 5-6 sets 6-10 reps
? smooth and controlled motions
Standing Calf Raises - 3-4 sets 8-12 reps
Seated Calf Raises - 3-4 sets 8-12 reps

Friday - Legs
Squats - 5-6 sets 6-10 reps
Straight Leg Dead Lift - 5-6 sets 6-10 reps
Leg Curl - 3-4 sets 8-10 reps
Stationary Barbell Lunges - 5-6 sets 6-10 reps
Leg Extension - 3-4 sets 8-10 reps
Standing Calf Raises - 3-4 sets 8-12 reps
Seated Calf Raises - 3-4 sets 8-12 reps

Perform 30 minutes of cardio after weights with heart rate 130-150.

Week 1 - Ten reps for five sets.
Week 2 - Eight reps for five sets.
Week 3 - Six reps for five sets.
Week 4 - Eight reps for six sets.

I will also be playing softball on Monday nights and Soccer on Wednesday nights. So I switched Legs to Friday.

Quickxi
05-07-2007, 10:15 AM
I was a soccer player from age 5 until age 19. I still enjoy a pickup game here and there. The soccer you play now, is it very competitve?

ScottC
05-07-2007, 11:41 AM
I might suggest moving your pushups up farther in your chest workout.

Every time I have tried to do pushups at the end of my chest workout, I have barely been able to knock out more than one or two. My pecs are spent by then.

nithos
05-07-2007, 11:58 AM
Incline Barbell Press - 5x10 @ 125
Flat DB Press - 5x10 @ 60s
Peck Deck - 3x10 @ 4
Push Ups - to failure @ BW
a) V-ups - 3x10-12 @ BW
b) Leg raises - 3x6-10 @ BW

30 minutes on the treadmill, 2 minute intervals of 3.5 and 5.5. Took it pretty light because of softball tonight and having not run on the treadmill for a while.

I managed 8 reps of the pushups, well the 8th rep was the one I failed on.

JaeGee
05-07-2007, 12:34 PM
All this time and I never realized you were on the cut diet nithos :)

I am just starting week 2. The 15 reps are really making me uncomfortable, i can't wait to drop them down a bit and get more into what I am used to.

Nice workout and good look with the softball game tonight.

nithos
05-07-2007, 12:45 PM
I was a soccer player from age 5 until age 19. I still enjoy a pickup game here and there. The soccer you play now, is it very competitve?

It's a rec league, but a good chunk of the players played college or semi-pro ball. But then you also have players that never played before.

nithos
05-07-2007, 01:50 PM
All this time and I never realized you were on the cut diet nithos :)

I am just starting week 2. The 15 reps are really making me uncomfortable, i can't wait to drop them down a bit and get more into what I am used to.

Nice workout and good look with the softball game tonight.
I am pretty much following the cut diet minus the supplements. I don't have the extra $200 a month. Much better served going into my IRA.

Yeah, the endurance weeks are the ones that I wanted to puke by the time I got half way through the workouts.

Softball is going to be iffy, I haven't played in years. But at least I am at 1st, so I am playing something I am familiar with.

ScottC
05-07-2007, 02:32 PM
Softball is going to be iffy, I haven't played in years. But at least I am at 1st, so I am playing something I am familiar with.
Might seem like a goofy question, but what size softball? "Regular" size with a mitt?

Being I am from Chicago, the home of 16" softball, that is what I played a lot of back in the day.

nithos
05-07-2007, 02:42 PM
Might seem like a goofy question, but what size softball? "Regular" size with a mitt?

Being I am from Chicago, the home of 16" softball, that is what I played a lot of back in the day.

"Regular" 12" softball.

I played 16" Mush Ball a lot in grade school and even some at college for intramurals.

ScottC
05-07-2007, 02:52 PM
"Regular" 12" softball.

I played 16" Mush Ball a lot in grade school and even some at college for intramurals.

LOL! I thought so, but last fall I played softball at a church function and people laughed at me when I told them I didn't have a mitt. Haven't needed on in a while.

Wish I had some free time to take in some sports. Enjoy!

nithos
05-07-2007, 03:00 PM
Wish I had some free time to take in some sports. Enjoy!
Yeah, I don't really have the time. And I will be taking a lot of grief for it from the wife, but I need to be more active than I was in the last year or so.

nithos
05-07-2007, 03:17 PM
Game cancelled because of weather. That sucks.