Mountainman: THE 1 and Oly! (Sponsered)

[mountainman33]

Yeah I understand the far from former glory. I am in that boat with you at the moment but that is going to change for both of is isn't it.

Sure is! Looking forward to looking like I did on vacation, if not better. I used to turn heads when I looked like that. I miss it....

 

[kenpoengineer]

A little bit of diet change and some lifting and you'll be on your way to shredded glory! One workout at a time brother.

 

[mountainman33]

A little bit of diet change and some lifting and you'll be on your way to shredded glory! One workout at a time brother.

That's right, one workout at a time. I've already overhauled my diet too. The only sugar in the house is for my kids and that's it. I don't think I've ever had this much red meat stock piled in my freezer before.

 

[Goliath1]

That's right, one workout at a time. I've already overhauled my diet too. The only sugar in the house is for my kids and that's it. I don't think I've ever had this much red meat stock piled in my freezer before.

It's a beautiful thing! My freezer looks the same!!
Looking good to start! Nice foundation!

 

[mountainman33]

Back

Woke this morning for a home style back day. Using 15 lb dumbbells and a door jamb multi handle pull up bar I managed to knock out an exhausting work out. Again, only 45 seconds rest between sets.

Pull Ups / Reverse Flys (OH = overhand, NG = neutral grip)
OH x 8 / 15s x 10
NG x 8 / 15's x 10
OH x 8 / 15s x 10
NG x 8 / 15's x 10
OH x 7 / 15s x 10
NG x 6 / 15's x 10

Ladder Burn out

OH x 5 / 15s x 5
NG x 4 / 15's x 4
OH x 3 / 15s x 3
NG x 2 / 15's x 2

Having my kids is great, but it limits what I can do for workouts. I've become pretty good at adapting exercises though. My back and arms were toast after that ladder. I also varied my upper body position during the reverse flys to get multiple angles and hit different portions of my traps. Overall a pretty start to the morning. Looking forward to when I can rows back into the routine.

 

[mountainman33]

Alright, catch up time!

Quads and Calves

I managed to get a day off on Friday to do some apartment hunting. I dropped off the kids at daycare so I could take care of some apartment showings without distractions. But first I had to hammer my legs.

5 min. warm up on recumbant bike

Smith Machine Squats / Smith Machine Standing Calf Raises
135 x 12 / 135 x 20, 5 reps single leg with BW
185 x 10 / 185 x 18, 5 reps single leg with BW
225 x 8 / 225 x 15, 5 reps single leg with BW
275 x 5 / 275 x 10, 5 reps single leg with BW
135 x 10 / 135 x 15, 5 reps single leg with BW

Obviously not the same as BB squats, but I tried to vary my foot placement in order to hit different fibers.

Seated Hamstring Machine / Donkey Calf Machine, no rest between sets
110 x 10 / 130 x 10, 120 x 5, 110 x 5
120 x 10 / 120 x 10, 110 x 5, 100 x 5
130 x 9 / 110 x 10, 100 x 5, 90 x 5

Leg Press / Leg Press Calf Raises to Standing Flat Foot Raises
360 x 15 / 360 x 10, BW x 10
450 x 15 / 450 x 8, BW x 10
540 x 15 / 540 x 6, BW x 10
540 x 5, 450 x 5, 360 x 5, 270 x 5 / 360 x 5, 270 x 5, 180 x 5, BW x 8

Legs were officially fried by the end of this workout. I felt like my calves were going to cramp up at any minute.

After a week of THE 1 I'm really starting to feel some alpha male stuff going on. I've started staring guys down that I catch looking at my girlfriend. Haven't done that in a while. Not sure if that's supposed to be a side. Also getting pretty grabby with the girlfriend as well. She's been enjoying that, and I certainly won't complain as well. Again, not sure if that's supposed to side. Other than that, feeling pretty good, no negative sides at all so far.

 

[edje007]

Alright, catch up time!

Quads and Calves

I managed to get a day off on Friday to do some apartment hunting. I dropped off the kids at daycare so I could take care of some apartment showings without distractions. But first I had to hammer my legs.

5 min. warm up on recumbant bike

Smith Machine Squats / Smith Machine Standing Calf Raises
135 x 12 / 135 x 20, 5 reps single leg with BW
185 x 10 / 185 x 18, 5 reps single leg with BW
225 x 8 / 225 x 15, 5 reps single leg with BW
275 x 5 / 275 x 10, 5 reps single leg with BW
135 x 10 / 135 x 15, 5 reps single leg with BW

Obviously not the same as BB squats, but I tried to vary my foot placement in order to hit different fibers.

Seated Hamstring Machine / Donkey Calf Machine, no rest between sets
110 x 10 / 130 x 10, 120 x 5, 110 x 5
120 x 10 / 120 x 10, 110 x 5, 100 x 5
130 x 9 / 110 x 10, 100 x 5, 90 x 5

Leg Press / Leg Press Calf Raises to Standing Flat Foot Raises
360 x 15 / 360 x 10, BW x 10
450 x 15 / 450 x 8, BW x 10
540 x 15 / 540 x 6, BW x 10
540 x 5, 450 x 5, 360 x 5, 270 x 5 / 360 x 5, 270 x 5, 180 x 5, BW x 8

Legs were officially fried by the end of this workout. I felt like my calves were going to cramp up at any minute.

After a week of THE 1 I'm really starting to feel some alpha male stuff going on. I've started staring guys down that I catch looking at my girlfriend. Haven't done that in a while. Not sure if that's supposed to be a side. Also getting pretty grabby with the girlfriend as well. She's been enjoying that, and I certainly won't complain as well. Again, not sure if that's supposed to side. Other than that, feeling pretty good, no negative sides at all so far.

The one is a 'feel' good ph. Nothing wrong with being more alpha

 

[RegisterJr]

In for unique WO's, cliche posts, and stare downs.

 

[mountainman33]

In for unique WO's, cliche posts, and stare downs.

I'm staring back right now.....:33:

 

[mountainman33]

Yesterday was chest and delt day. My buddy and I usually super set, but I started us out with 1 compound movent for part, then went back to super sets.

Smith Machine Flat Bench, no rest between sets
135 x 10
155 x 8
175 x 6
195 x 4 (he got 2)
215 x 2 (he stayed at 195 for 1 with help)
235 x 1 (he went back down to 195 for 1)
135 x 10

Not used to Smith Machine benching for a ton of reps, but the dumbbells at PF top out at 75 pounds so I was trying to exhaust my chest before I did any dumbell work.

OHP w/ Dumbbells
40s x 10
45s x 8
50s x 6
55s x 4
60s x 2
60s x 2
40s x 10

Peck Deck / DB Lateral Raises
120 x 10 / 15s x 15
130 x 10 / 15s x 15
140 x 8 / 20s x 12

DB Flat Bench / Smith Machine Wide Grip Upright Rows
75s x 7 / 85 x 12
75s x 6 / 85 x 11
75s x 6 / 85 x 10

Burn out sets: Incline DB Hex Press / DB Lateral Raises / DB OHP / Hanging Leg Raises, no rest
25s x 10 / 6 / 6 / 12
25s x 10 / 6 / 6 / 12
25s x 10 / 6 / 6 / 12

On the first 3 exercises I tried to pick a weight I could perform all 3 with putting the dumbbells down. I also made sure my legs were coming down extra slow during the leg raises. I've seen way to many people swing their legs and use momentum to complete the movement making it completely useless. At the end of the burn outs I was huffing pretty hard, but it felt good to be able to be able to get some extra tension on my chest with the hex presses. I was stuggling at the end with the hex presses. My friend started out with lighter dumbbells and could only finish 2 sets. I was very pleased with the volume I got in. I haven't been able to get that much volume in in quite a while. Chest is pretty sore today, but totally worth it. Trying to take complete advantage of THE 1.

 

[lukehayd]

You killin' it bra!!



Did someone say cliche?

 

[RegisterJr]

Db's max out at 75??? What the...

 

[Tagger]

Db's max out at 75??? What the...

My gyms max out at 80

 

[turff49]

My gyms max out at 80

If you are paying for a membership and the DBS top out at 80's then you need to find a new gym!

 

[RegisterJr]

If you are paying for a membership and the DBS top out at 80's then you need to find a new gym!

No joke... That's why I go to gym; to lift what I don't have at home.

 

[mountainman33]

You killin' it bra!!

Did someone say cliche?

My logs aren't complete without cliches. In fact we're below quota this month.

 

[mountainman33]

Db's max out at 75??? What the...

Yeah, PF sucks that way, but I don't have a choice at the moment. It's PF or no gainz at all.

 

[Tagger]

If you are paying for a membership and the DBS top out at 80's then you need to find a new gym!

No joke... That's why I go to gym; to lift what I don't have at home.

It's at the YMCA. Damn cheap, I make due hahahahaha!

 

[turff49]

It's at the YMCA. Damn cheap, I make due hahahahaha!

The Y! Ok, you get a pass. They are cheap but a great place to workout. I remember when that was the only place to "lift".

 

[RegisterJr]

It's PF, no gainz at all.

Fixed

The Y! Ok, you get a pass. They are cheap but a great place to workout. I remember when that was the only place to "lift".

I looked at one a couple years ago. Very small, and was going to cost a whole lot of money. They based on your income. Some people were paying $18, while others were having to dish out >$50.

 

[turff49]

Fixed I looked at one a couple years ago. Very small, and was going to cost a whole lot of money. They based on your income. Some people were paying $18, while others were having to dish out >$50.

Wow! I remember when it was like $2. But that was in the late 70's early 80's...lol

 

[lukehayd]

It's at the YMCA. Damn cheap, I make due hahahahaha!

My Y has them up to 130.

 

[mountainman33]

My Y has them up to 130.

Why you gotta brag like that?

 

[mountainman33]

Vascularity while just pumping gas? Awesome.

 

[mountainman33]

Today was supposed to be Hams and Calves but last night we took the dogs to the dog park. That should have been fine but when my girlfriend put the dogs in the back of her RAV-4 she left their leashes on. Again, not normally a big deal, but for some reason the dogs were extra wild in the back, bumping into each other, off the walls, I'm pretty sure they both hit the ceiling at one point too. Well during their melee their leashes got tangled. When we got to the dog park she opened the back, they jumped out and went screaming towards the gate. Not knowing their leashes were entangled I just stood by the back of her car, and didn't realized what had happened until I was on my back on the ground. They went on either side of me and cleaned me right out. I've got a pretty sweet rope burn on the back of my legs, my knees are pretty sore, and my left ankle that I broke is all swollen. So needless to say no leg work today. I did however get a back workout in. A little ealier than I planned on, but I did take yesterday off so I was feeling pretty rested.

Lats and Traps

UH Grip Pull Downs / Reverse DB Flys, 45 secs. rest
160 x 10 / 15s x 10
200 x 6 / 20s x 8
220 x 5 / 20s x 6
220 x 5 / 20s x 6

Since I switched to underhand grip on any sort of pull downs or pull ups my elbow pain that's been a nagging problem has been slowly disspating.

OH Grip Seated Cable Rows / Skier Pulldowns, 45 secs. rest
160 x 7 / 85 x 6
180 x 4 / 85 x 5
160 x 6 / 70 x 6

3 Grip Pull Ups, BW / Reverse DB Flys, 1 Drop, 1 min. rest
OH x 2, NG x 2, UH x 2 / 20s x 4, 15s x 4
OH x 2, NG x 2, UH x 2 / 20s x 4, 15s x 4
OH x 2, NG x 2, UH x 2 / 20s x 4, 15s x 4

Burn out:
Face Pulls / Incline DB Curls / Hanging Leg Raises, no rest
65 x 10 / 20s x 8 / 10
65 x 10 / 20s x 8 / 10
65 x 10 / 20s x 8 / 10

Hard to track PR's, #1 since it's been so long since I've been able to hit some heavy weight, but #2 I haven't used cables and machines a lot since before the divorce. I sure do miss my free weights.

 

[RegisterJr]

Helluva WO Mountain. It seems you make due pretty well without free weights.

Damn man, careful before your dogs put you on the sideline!

 

[Hyde]

One of my gym's db's go to 200s....not that I really get a lot of use out of 'em :tongue2:

 

[mountainman33]

Helluva WO Mountain. It seems you make due pretty well without free weights.

Damn man, careful before your dogs put you on the sideline!

Thanks Reg. Here's some of the aftermath.

 

[kenpoengineer]

Lash those dogs to a plow! Snow is on the way! Lol. Glad to see those high volume workouts

 

[mountainman33]

Friday was supposed to be Ham and Calf day, but with the our BIG volleyball league looming, and my vertical improving again, I made it a quad dominant day again.

Smith Machine Squats / Standing Smith machine Calf Raises, Single Leg BW Calf Raises
135 x 12 / 135 x 20, 6 each
185 x 10 / 185 x 18, 5 each
225 x 8 / 225 x 15, 5 each
275 x 6 / 275 x 10, 5 each
135 x 12 / 135 x 18, 6 eah

Ham Curl Machine / Donkey Calf Raise Machine
130 x 12 / 150 x 12, 140 x 4, 130 x 5
130 x 12 / 140 x 10, 130 x 5, 120 x 4
130 x 11 / 130 x 11, 120 x 6, 110 x 5

45 Deg. Leg Press / Leg Press Calf Raises to Standing BW Calf Raises
270 x 20 / 270 x 10, 10
360 x 15 / 360 x 6, 12
450 x 12 / 450 x 3, 15
360 x 12 / 360 x 5, 10
270 x 12 / 270 x 6, 10
180 x 20 / 180 x 10, 10

Quads were shaking, and my calves were on fire. If I didn't have to get ready for work I would have worked out longer. I feel like my endurance is going thru the roof. Haven't noticed anything new as far as mood other than the alpha stuff I mentioned before, which continues.

My diet has been really good, trying to lean out. Protein intake has been quite high, averaging about 220 grams per day. Carb cycling has also been followed pretty well, so I feel like I should be pretty lean at the end of this cycle.

 

[mountainman33]

Saturday I had my kids so I spent the day with them at the beach, and on friends boats who were anchored by the beach, awesome day for it. Sunday was my daughter's 5th birthday so I threw an good sized party for her and made the whole day about her and what she wanted to do. We had dinner at my girlfriend's house, then made sundaes with all of the kids. It was an awesome couple of days, and my diet got run over by the bus pretty hard. But back to training Monday, and diet back in check.

 

[Hyde]

At least your glycogen reserves are topped off

Glad you had such good time with the kiddos - they matter more than anything, and good on you for putting them first!

 

[Goliath1]

A day on the beach and chasing kids counts as a session to me.. Lol it's a workout

 

[Tagger]

Wow, today THE1 blew my ****ing mind in endurance and tunnel vision.

 

[RegisterJr]

Sounds like you had an awesome Labor Day.

 

[mountainman33]

At least your glycogen reserves are topped off

Glad you had such good time with the kiddos - they matter more than anything, and good on you for putting them first!

Yes, WELL topped off. And I wouldn't trade anything on the world for time with my kids.

A day on the beach and chasing kids counts as a session to me.. Lol it's a workout

I'll have to agree, sweating it out like that was pretty close to being in the gym.

Wow, today THE1 blew my ****ing mind in endurance and tunnel vision.

I'll have to agree, my endurance levels seem to keep going up, I just seem to keep running out of time in the gym.

Sounds like you had an awesome Labor Day.

We did. Beautiful weather, great times with friends and family.

 

[mountainman33]

Monday afternoon after I dropped off my kids with Dragon Lady, I mean my former mother-in-law, I decided to get in a solid chest and delt workout before heading to the girlfriends house.

Smith Machine Flat BP / DB Lateral Raises, 30 secs. rest
135 x 10 / 15s x 15
185 x 8 / 15s x 12
225 x 6 / 15s x 10
245 x 3 / 20s x 6
135 x 10 / 20s x 5, 15s x 5

Flat Bench DB Flys / Smith Machine OHP, 45 secs. rest
20s x 10 / 75 x 8 ( I was shocked at how toasted my delts were from the lateral raises.)
25s x 10 / 75 x 7
25s x 8 / 75 x 6 (last rep was a struggle too. Didn't realize how much shoulder strength I had lost after only a few months.)

Flat Bench DB Press / DB Upright Rows, 1 min. rest
70s x 8 / 50s x 8
70s x 7 / 50s x 8
60s x 8 / 50s x 8

Burn out:
Push Ups to Knee Out Bicycle Crunches, immediately switching from one to the next
5, 10
5, 10
5, 10
4, 10
3, 10
2, 10

Spent, but felt really good afterwards.

 

[mountainman33]

Awesome news Gents! Just signed a lease on a house with a huge basement. That means SEE YA PF! I've already spoken to the landlord and getting my equipment down there, and he's all for it. Can't friggin' wait to start lifting for real again.

 

[mountainman33]

Yesterday morning was another "jump" strengthening workout.

45 Deg. Leg Press / Smith Machine Seated Calf Raises, secs rest
270 x 20 / 135 x 20
360 x 20 / 135 x 20
450 x 15 / 155 x 18
540 x 12 / 155 x 16
630 x 8 / 155 x 15

Ham Curl Machine / Donkey Calf Raise Machine, no rest
130 x 12 / 150 x 8, 140 x 6, 130 x 5
130 x 11 / 140 x 10, 130 x 5, 120 x 5
120 x 12 / 130 x 8, 120 x 6, 110 x 5

DB Squats / Seated DB Calf Raises / Standing DB Calf Raises, 45 secs. rest
75s x 12 / 75s x 10 / 75s x 10
75s x 12 / 75s x 10 / 75s x 10
75s x 10 / 75s x 10 / 75s x 10
75s x 10 / 75s x 10 / 75s x 10

Burn out:
Smith Machine Squats / Standing Smith Machine Calf Raises, No rest
135 x 5 / 135 x 10
135 x 5 / 135 x 10
135 x 5 / 135 x 10

Legs were shaking pretty well. Not a ton of weight, I know, but I focused on the fastest contractions possible and very slow concentrics with every rep. Already pretty sore today. Recovery seems to be getting faster too.

 

[edje007]

Awesome news Gents! Just signed a lease on a house with a huge basement. That means SEE YA PF! I've already spoken to the landlord and getting my equipment down there, and he's all for it. Can't friggin' wait to start lifting for real again.

Awesome news. Congrats

 

[RegisterJr]

Great news mountain!

 

[turff49]

Pics man! We wanna see pics! Oh, and congrats too!

 

[kenpoengineer]

Home Gymers Rule!!! Congrats.

 

[lukehayd]

Awesome news Gents! Just signed a lease on a house with a huge basement. That means SEE YA PF! I've already spoken to the landlord and getting my equipment down there, and he's all for it. Can't friggin' wait to start lifting for real again.

Well it's about time! Lol! Gonna be a good workout just getting the stuff downstairs and set up!

 

[Hyde]

I'm so happy to hear this.

 

[mountainman33]

Awesome news. Congrats

Great news mountain!

Pics man! We wanna see pics! Oh, and congrats too!

Home Gymers Rule!!! Congrats.

Well it's about time! Lol! Gonna be a good workout just getting the stuff downstairs and set up!

I'm so happy to hear this.

Thanks guys. After yesterday afternoon at PF not sure how much more I can take of reallyy crappy form and stare downs with douche bags who think they're huge. And my girlfriend used to own a gym here, and knows how to bust her a$$ in the gym, SO EXCITED!!!

 

[Goliath1]

Awesome news Gents! Just signed a lease on a house with a huge basement. That means SEE YA PF! I've already spoken to the landlord and getting my equipment down there, and he's all for it. Can't friggin' wait to start lifting for real again.

Congrats brotha!
Home gyms are nice!
I love my setup!

 

[BigRed1974]

Good news on the Home Gym!! love training at home.
Solid workouts!!

 

[Tagger]

I can't wait to get my home gym!

 

[mountainman33]

Congrats brotha!
Home gyms are nice!
I love my setup!

Good news on the Home Gym!! love training at home.
Solid workouts!!

I can't wait to get my home gym!

Home gyms are the best if you have the right equipment. I'll have to replace some stuff I lost in the divorce, but I've got a solid inventory to start with. :banana: