SK's Trippin' with SciVation

[sammykapp]

Workout:

Cardio: 45 min on the Elliptical

sounds like you know where you're headed. this is good

I think I do. It'll be interesting to see what comes of the information from testing, but knowledge is always nice to have.

IN for dr. Oz story!!!!!

Are you still using an iPhone? I want to add you to my BBM....

1) So cliffs: One of my attendings spoke at a meeting/awareness thing for Women's heart disease. He apparently was one of the speakers. He had quite the fanfare for his speech which apparently wasn't really all that earth-shattering in terms of info about risk prevention, etc. He was however, kind of a letch to my attending, who is a early 40ish Ukrainian milf-type. During a photo op he apparently made a comment that was somewhat objectifying while they posed for a publicity photo which resulted in my attending being photographed with a visibly stunned face, mouth open in shock. Good stuff! Once upon a time, he was an academically legit cardiothoracic surgeon with publications in respected journals. Now, pretty much an Oprah publicity hound. Figured you'd enjoy that given some of our discussions.

Still got my iphone. PM me what you need.

[adminJaxon]

Workout: FB randoms

I would never argue against floatey chairs with double beer holders. Never. Reminds me of inner-tubing down various rivers in college. Those were good times.


Let me get some progress to comment on...then you'll get some pics.

It's good you are patient. Remind me to thank Brett for the instigation. Lawyers....you can't take them anywhere!!!!

You kids today and your pic fascination. How bout this.....Give me 2 months after I hit my initial starting point on the 23rd...and I'll throw up some progress pics. Deal?

floatey chairs FTW!!!

and yes, deal!!!

[cactusflower]

Workout:

Cardio: 45 min on the Elliptical


I think I do. It'll be interesting to see what comes of the information from testing, but knowledge is always nice to have.

1) So cliffs: One of my attendings spoke at a meeting/awareness thing for Women's heart disease. He apparently was one of the speakers. He had quite the fanfare for his speech which apparently wasn't really all that earth-shattering in terms of info about risk prevention, etc. He was however, kind of a letch to my attending, who is a early 40ish Ukrainian milf-type. During a photo op he apparently made a comment that was somewhat objectifying while they posed for a publicity photo which resulted in my attending being photographed with a visibly stunned face, mouth open in shock. Good stuff! Once upon a time, he was an academically legit cardiothoracic surgeon with publications in respected journals. Now, pretty much an Oprah publicity hound. Figured you'd enjoy that given some of our discussions.

Still got my iphone. PM me what you need.

LOL...that was classic!! Gave me a good chuckle

[sammykapp]

Workout: FB Workout

Horizontal Leg Press: 90 x 12, 140 x 12, 180 x 12
Lat Pulldowns (wide grip): 85 x 12, 90 x 12, 95 x 10 -> drop set 70 x 10 -> 40 x 20
Incline BB Bench: 45 x 15, 65 x 10, 85 x 7, 65 x 13
Leg Extensions: 85 x 12, 100 x 12, 115 x 10

Cardio: 30 min Intervals Stairmaster

Notes: So after a trip to Chicago involving deep dish pizza, a decent amount of alcohol, a tremendous cheeseburger and milkshake today for my birthday....I'm looking forward to chicken and broccoli/green vegetables..

floatey chairs FTW!!!

and yes, deal!!!

Deal it is!

LOL...that was classic!! Gave me a good chuckle

I figured you would enjoy that!

[bballbrett5]

here's hoping a decent amount was a few handles glad you had fun

[SexyBack]

What! No pic of ur birthday treats??? Glad u enjoyed though, happy birthday!!!

[adminJaxon]

It's your birthday!!?

HAPPY BIRTHDAY SK!!!

[thom2355]

Glad to hear you had a fun birthday.

Pizza and alcohol never went well together for me. Maybe it is because I look at a pizza (as well as any container of alcohol....back in the day ) as a challenge to finish. Usually pizza is followed by a nap/recliner lounging. Definitely not as a social treat.

[sammykapp]

Workout: Pull

Deficit Deadlifts (modified sumo-style)
95 x 10
145 x 5
165 x 5
185 x 4
165 x 5
95 x 10

Close Grip Lat Pulldown
95 x 10
100 x 10
120 x 4 ->drop 100 x 8 -> 70 x 6

Lying Leg Curls
80 x 10

BB Bicep Curls
40 x 8 x 3

LF Plate-loaded Rows
45ps x 12
70ps x 10, 8, 8,
45ps x 12

Magnum Machine Pullovers
60 x 10
50 x 10
40 x 10

Cardio: 30 min Random intervals on the Stationary Bike + 30 min on the treadmill.

Notes: Decided 3 days only of lifting this week wasn't going to be enough, especially since I have time to do more and I wasn't feeling over-trained at all. So why not? Besides, I needed to mix some stuff up and I felt like it and that's what these two weeks are about. While I loved Smolov for the bench work, I did not do a lot of much of anything else. Which is fine as that wasn't the point, but I definitely do not feel like I was able to keep some of my strength in areas I'd like to have kept. So while another run at Smolov will be in the future, for now especially while I continue to plan out the cutting business (since when do I plan anything else), I'm going to work on at least trying to maintain in most areas if not make some gains.

here's hoping a decent amount was a few handles glad you had fun

Oh I had fun. More than I had planned in terms of amount. Back in the day, granted it was a much fluffier day, I could knock down portions of food and amounts of beverages of the alcoholic variety that I'm surprised I was as functional in college as I was. I had a little of reliving those days this weekend. Apparently when unleashed I can do some damage on food and drink in terms of quantities, but luckily I can't eat as much nor chose to eat as much as I once could. I'm very thankful for this as it would have made me much more sluggish on Monday. I'm at a point in life that at least a good part of the time, while I love a good cheeseburger, pizza, anything that can't get away from my hands or fork, not to mention any number of kinds of beverages.....I just feel lethargic after getting off the controlled way of eating things that have a bit more health value.

What! No pic of ur birthday treats??? Glad u enjoyed though, happy birthday!!!

I was too busy trying not to eat my hands. I thought about it after I'd already demolished the cheeseburger....

It's your birthday!!?

HAPPY BIRTHDAY SK!!!

Thank you!

Glad to hear you had a fun birthday.

Pizza and alcohol never went well together for me. Maybe it is because I look at a pizza (as well as any container of alcohol....back in the day ) as a challenge to finish. Usually pizza is followed by a nap/recliner lounging. Definitely not as a social treat.

I discovered back in college that I had the ability to eat amounts of food that could rival almost anyone and drink amounts at rates that probably would have harmed others. Fortunately or unfortunately I remember most events and "challenges" involving 52 oz steaks, large pizzas, foot long subs, and keg stands.

I have had to keep a number of friends from my past close just for the reason that should I have kids someday they will all be bribed into silence lest I have to hear "I heard what you did in college....."

[Vytis]

That's some great pulling SK...72 once steak worthy...yes...?

[sammykapp]

Workout: Upper Push

Flat BB Bench
45 x 10
95 x 5
115 x 4, 5, 5, 5

Military Press
45 x 10
55 x 5
60 x 5
65 x 4
45 x 10 (with 4 sec negatives on the last 5 reps)

Pec Deck
Sets of 12, 12, 10

HS MTS Iso-lat Shoulder Press
30ps x 15, 30ps x 13

EZ Bar Tricep Extension
sets @ 20, 10, 30, 10

Cardio: 40 min on the Stationary Bike + 15 on the Elliptical

That's some great pulling SK...72 once steak worthy...yes...?

52 was pretty tough back in the day and I was able to eat a lot more then. I'm already getting baited by friends to try and eat the 1 pd burger at the place I went to on my birthday, which I could likely do. But I don't really have a strong burning desire to do it, nor do I really need to at this stage. Maybe as a culinary reward for a cut. MAYBE.

[bballbrett5]

order 2 burgers for me

[sammykapp]

Workout: Legs/Quads

Warm Up
Single Leg - Leg Extensions
15 x 40
15 x 30
15 x 25

Working Sets
Leg Press
370 x 10 Narrow Stance s/s 370 x 10 Wide Stance
400 x 8 Narrow Stance s/s 400 x 8 Wide Stance
450 x 6 Narrow stance s/s 450 x 6 Wide Stance

Hack Squats
Sled x 15 Wide Stance s/s Sled x 15 Narrow Stance
Sled + 20 x 12 Wide Stance s/s Sled + 20 x 12 Narrow Stance
Sled +50 x 10 Wide stance s/s Sled +50 x 10 Wide Stance

Leg Extensions
60 x 20
45 x 20

Cardio: 30 min Intervals on the Stairmaster + 15 min Intervals on the Bike

Notes: It still fascinates me (and I don't know why I still find this fascinating, but it is better than being depressed) how weak my legs can be at some exercises. Leg press...it's meh and on the last set I overestimated what I should have put on for that since I started to cheat the depth a tad. But given that it has little crossover, at least for me, to any other lower body exercise, I shouldn't be surprised that something like Hack squats I can barely move weight at all and find I get tired in my feet of all places before anything else. Avoiding it hasn't oddly gotten me any progress, so accept the situation and move forward from it I must.

order 2 burgers for me

HA! Funny, I could do that now....but I'd end up eating them both as I'd see it as a sick challenge and think the burgers where taunting me. :embarrased: BUT if I do in the future, I'll even tack on a milkshake..just for you.

[bballbrett5]

weak? haha i was about to comment on how your workouts are getting seriously impressive these days

[sammykapp]

Workout: Full Body

Incline BB Bench: 45 x 15, 65 x 10, 75 x 10, 75 x 9
V-Squat: Apparatus x 10, Apparatus +50 x 10 x 2
T-bar: Bar +45 (Wide grip) x 10 s/s Bar +45 (Close Grip) x 10 x 2
DB Standing Shoulder Press s/s Bent Over DB laterals
15s x 15/5s x 12
20s x 12/ 5s x 12
HS MTS Decline Iso-lateral s/s HS MTS High Row
35 ps x 12/ 40ps x 12
40 ps x 12/ 40ps x 12 (with a 20 sec negative on the last)

Cardio: 30 minutes of intervals ranging from 30sec to 2 min on the Stepmill

Notes: Had a limit of a little over an hour. Hadn't superset things in a while. I remember why its hard now. But a good and productive workout especially since I got to loosen up my sore legs after the leg workout that finally produced some wicked all over DOMS I haven't had in quite some time. Between the V-squats and the stepmill, it was a good follow up. I tried to do a recovery leg cardio sesh yesterday, but people with chest pain said otherwise and I got paged out of my cardio workout after 6 minutes.

weak? haha i was about to comment on how your workouts are getting seriously impressive these days

I think I found a decent recipe for getting my leg groove going again. So I'm excited about that. Someday...Someday I look for some numbers even my delusional mind set can be pleased with.

[bballbrett5]

i wish i had a good excuse for getting out of cardio...

[Vytis]

I guess cardiac arrest is a good excuse to stop cardio, even when it's not your own...but only in your case Sammy...

[sammykapp]

Workout: Pull

Modified Sumo Deficit Deadlifts (Focus on speed off the ground)
45 x 10
95 x 10
145 x 8
165 x 5
195 x 1
195 x 1
165 x 5
165 x 5

1-Arm Seated Cable rows s/s Both Arm Seated rows
30 x 15/100 x 10
40 x 15/90 x 10
45 x 15/ 90 x 10

Lying Leg Curls s/s Standing Calf Raises
80 x 12 s/s 150 x 15
80 x 12 s/s 150 x 15
65 x 20 s/s 150 x 15

Close Grip Lat Pulldowns
85 x 12
100 x 10
100 x 10
85 x 8 (with 5 sec negatives on each)

Machine Preacher Curl
30 x 15
40 x 12

Cardio: 45 min on the stationary bike

Notes: Really tried to emphasize getting speed on the deadlifts. So rather than turn the singles in to grinders for multiple sets, I stopped off at 195 when I started to feel things slow down. Then dropped back to 165 again.

i wish i had a good excuse for getting out of cardio...

You are getting shredded lean. You don't need an excuse to get out of cardio. You have a reason to do it.

I guess cardiac arrest is a good excuse to stop cardio, even when it's not your own...but only in your case Sammy...

Only on call. But even having a workout potentially interrupted beats not getting one because I'm mandated to be in the hospital. I'll take "maybe" over "must" any day.

[whatnow5]

i wish i had a good excuse for getting out of cardio...

Doesn't everyone??

Good job paying attention to your speed on the pulls. Very important!

[sammykapp]

Workout: Push Upper

HS Iso-lateral Wide Chest Press
25 ps x 15
50 ps x 12
75 ps x 8, 8, 6 -> Drop set 50 ps x 12 -> 25 ps x 25

Seated Overhead Press
45 x 10
55 x 5
65 x 5
55 x 6

Cable Crossovers
30 x 15
35 x 12, 12, 12

Magnum Shoulder Press
25 ps x 8, 8, 12

Rope Tricep Pushdowns
30 x 15
35 x 15
40 x 10
40 x 10

Cardio: 30 min intervals on the Stairmaster + 5 min intervals on the elliptical crosstrainer

Doesn't everyone??

Good job paying attention to your speed on the pulls. Very important!

I noticed that when I hit toward the upper end my form starts to go bad, it can be noticed early when my speed off the floor gets slow. I start to lose my lower back tightness, the upper goes and then its all back from there. So I'm playing with some stuff toward the point of form breakdown and I'll keep pushing the envelope at that point.

[bballbrett5]

wow you pushed 65s? beast mode activate

[sammykapp]

Workout: Quads

Warm up
1-leg Extensions: Sets of 15, 15, 20 @ 40

Working Sets
Leg Press
Wide Stance 10 x 300 s/s close stance 10 x 300
Wide Stance 8 x 350 s/s Close Stance 8 x 350
Wide Stance 6 x 400 s/s Close Stance 6 x 400

Hack Squats
Close Stance 15 x sled s/s Wide Stance 15 x sled
Close Stance 12 x Sled +20 s/s Wide Stance 12 x Sled + 20
Close stance 10 x sled +50 s/s Wide stance 10 x sled +50

Leg Extensions
Wide placement 20 x 40 s/s Narrow placement 20 x 40
Wide Placement 20 x 40 s/s Narrow placement 20 x 40

Cardio: 30 min intervals on the ARC trainer


Notes: So things are getting jazzy a bit for the next couple of weeks. Got some traditional testing, as well as some testing that some might consider a bit atypical. Due to the the assessment that I probably have a decent amount of adrenal fatigue that could be slowing/impeding some progress, I at least get to work out. But I will be doing no cardio for the next 2 weeks, and I'm allowed "4 time units" per week (aka 4 1 hour workouts only during that time) with higher rep ranges, whatever I can get in taking rest periods between sets thats probably more than typical. But after that I get to add back in a little cardio and in a month after tweaking some things and test driving some supplements, there'll be a reassessment and go from there.

wow you pushed 65s? beast mode activate

Oh no! That was all barbell. I have yet to hit 60s even on flat. That's my lastest plateau for strength. But I think when I get some stuff all sorted out, I'll be back on that path soon enough.

[bballbrett5]

more no cardio. lucky dog

[sammykapp]

Workout: FB

Wide Grip Lat Pulldowns
75 x 15 x 2
80 x 12

FreeMotion Squat
140 x 15
180 x 15 x 2

HS MTS Iso-lateral Shoulder Press
30 x 15 x 3

Incline BB Bench
65 x 12
65 x 15
65 x12

Seated Leg Curls
90 x 15 x 3

Seated Dips
90 x 15
140 x 12
90 x 15

Machine Bicep Curls
40 x 15
45 x 15

Notes: Not bad. Being off caffeine/stims makes me realize just how much I really enjoy that cup of coffee in the morning. Or 3.

more no cardio. lucky dog

We'll see how lucky.....

[MoEcho]

Always trying to 1-up me eh?

First I give up Crak Zero and D Pepsi ... now you're giving up coffee?? B(#*#*#*&!!

[Buffycat3]

Notes: Not bad. Being off caffeine/stims makes me realize just how much I really enjoy that cup of coffee in the morning. Or 3.


We'll see how lucky.....

Big Smile on this post ^

*pours a cup-o-java*

Good Rockin' Day to You!

[thom2355]

Bah! No stims is no fun!

[FrmrHoss]

I'm with Thom.... I had to get a cavity filled this morning and I'm just waiting for the anasthetic to wear off so I can drink some coffee... nom nom nom.

[Vytis]

Hey Sammy. I was just about to suggest a "Top 5 Favourite Coffee Flavours"....and you go and ruin it. Good going SK...

[MoEcho]

Hey Sammy. I was just about to suggest a "Top 5 Favourite Coffee Flavours"....and you go and ruin it. Good going SK...

Keurig coffee maker = LIFE! We even have one at work so I can drink German Chocolate Cake flavour 7/24!!