- 06-30-2009, 05:01 PM
- 06-30-2009, 05:01 PM
06-30-2009, 05:07 PM
06-30-2009, 05:10 PM
06-30-2009, 05:11 PM
06-30-2009, 11:52 PM
Act now. Opportunities do not wait for conditions to be perfect. Persist in your efforts. Make all of your work count for something by seeing it through to the finish. Be thankful for the challenges and enjoy working through them for they are where the real value is created.
06-30-2011, 08:41 PM
Long time since written in this.
Powerlifting now. Just recently tore my calf. Rehabbing. Doing ok.
07-04-2011, 06:09 PM
07-10-2011, 09:48 PM
Yesterday I wondered into Gold's to hit a session. I was not sure what to expect with my dieting or even the health issues I have had. But I need to get healthier so my progress is only as good as my consistent effort.
I am still wanting to lift heavy but with lower calories and injuries I am focusing on the total tonnage of my training versus just brute strength sets.
I took my preworkout drink of Dark Rage. That helped get me going!
1. Neutral Grip Chins
Bodyweight+25 lbs x 3 reps x 10 sets
I chalked up a little bit for these. My focus was on not overstretching at the bottom to protect my shoulder while pulling upward as fast as possible. It went great...for about 8 sets. LOL Then I was beat. I easily finished all my sets but not with the same gusto as when I started. I will move up to 30 lbs next week.
2a. JM Presses on Smith Machine super set with 2b. alternating dumbell curls
225x 6 reps x 4 sets & 50 x 6 reps for 4 sets
I warmed up a little but my shoulder girdle was pretty much ready to go after the chins. Everything felt good but my left shoulder did feel some pressure. I might consider using a high density stability ball to see if it helps my shoulder pain. Biceps were...well...biceps. I was fine with them but felt more pulling on my shoulder. More rehab and time to foam roll and increase my mobility will help I hope.
FINALLY I get to my favorite area...LOWER BODY! Plus I was looking forward to hitting my Dark Matter right after.
Lower body started with seated calf raises then moving to seated ham curls and finally hack squats. Everything was easy and with little strain on my calf.
3a. Seated Calf Raises to 3b. Seated Ham Curls to 3c. Hack Squats
135 x 6 reps x 4 sets to 70 x 6 reps to 4 sets to 860 x 6 reps x 4 sets
I am going to keep with this format and tempo. It was challenging but I actually felt pretty good afterwards. Elbows and shoulders feel ok.
07-14-2011, 06:47 PM
Woke up at the early and angering 4 am to stumble around listening to my cat Izzy wanting me to pet her. She has this thing about bugging me when I have to pee. The "throne" is good alone time but no Izzy has to crowd me. Can't I just "go" in peace? Apparently not. I obliged her with a couple of belly rubs and back scratches.
I have this great ability to see in the dark and hear very well. Part bat? Not sure but I managed to walk into the kitchen without a hitch manuvering a million of my wife's shows, toys from pets and pets themselves that think I exist to soley fill their dishes with more food.
I pull out my trusty water bottle...filled it with Dark Rage...then with gross Tucson water...but hey...Dark Rage makes it all better. It's like the salsa of preworkout drinks.
Next is the looming task of waking my wife. My annoying ringer on my Android alarm didn't even make her stir. Hmmm....what would this morning bring? ALWAYS BEWARE THE SLEEPING GIANT! Well, she was up and making the bed...and naked. I stood taking it all in (thank you God for my eye sight in the dark!). She's is my bride.
Bags were packed for the day. Work bags, workout bags, clothing bags and lunch bags were all packed and sitting by the door. Tami was off getting ready in the bathroom. She was quiet. NOT A GOOD SIGN. So I sheepishly poked my face in the bathroom and asked if she needed help. She asked me to get her lunch ready after letting me know what she wanted...plus I added some Dark Matter for post workout...and Pop Tarts.
I had sign up the the PREMIUM version of SLACKER radio. Say what you want but the name alone is way cooler than PANDORA...which always makes me think of that annoying Sargeant from AVATAR anyway.
Ok...workout written out? CHECK!
I finished feeding Chloe and Lycan. I sat out on the deck with them while I sipped my Dark Rage. Ahhhh! Peaceful. The air was actually sorta cool. Very nice. This was my calm before the storm where I do what I do best...unleash some righteous indignation on the metal!
Tami and I headed to Gold's. She was still sleepy but willing to get her but in the gym while so many slept away the best time of the day.
Training for me has been tough over the last 6 months. I have moved some great weights for myself but the injuries and Valley Fever have been tough to beat. My training is about not giving up but knowing my limits. I have focused on total tonnage while moving at a faster pace. I am able to still build muscle and strength while letting things heal. I am also working to get leaner as well so this is something I think is the best plan for me.
Here we go...........
1. Floor Presses (Smith Machine)
I wish this was actually a smoother machine but it was pretty hard. If not for my shoulder I think I should have tried just free bar pressing instead. It was still ok but not ideal.
315x3x10 *60 seconds rest*
2a. Romanians with Safety Squat Bar
I like the thicker bar while working my grip with the double overhand. Felt great.
2b. Swiss Bar Overhead Presses
Wow this was tough. My shoulder is weak but this is what I need to improve: GET BACK TO OVERHEAD PRESSES.
*60 seconds rest on superset*
3a. Calf Raises
Weak but made it with no pain! I will take that.
3b. Dumbell Upright Rows
3c. Overhead Tricep Extension (Smith)
Was not sure if I would like this but my shoulder was fine and so was my bad elbow. It's a keeper for now anyway.
I made it through the session, huffing and puffing like a dying whale, but I made it. I weighed in at 258 which is about normal lately. My nutrition guy has me stabilized at here and it seems we are just seeing what the cardio along with lifting does for me physically. Energy is overall good and my strength is steadily moving up.
I stood outside of Gold's with my hatch of the Vibe up happily mixing my Dark Matter and started sipping it down. AH! Love that stuff. A while later I had some Pop Tarts, Up Your Mass with whole milk and a little more water. All in all a great way to start my day.
07-17-2011, 04:51 PM
Saturday training is great because I can sleep in and also have a couple days off from training. Work is so busy that hitting the gym on Tuesday and Thursday during the work week is enough. So it's almost enjoyable to training on Saturday. Less stressful. I can go at whatever pace I like. No pressure to hurry up and finish so I can get my butt to work.
Tami and I walked into Gold's around 2:30pm. NICE! One of my friends was finishing up his squat workout. He is a truck. The guy has shoulders and back as wide as a barn. He is a firefighter/emt too. Really cool guy. He finished up repping out with 545 on squats and then we chatted. I could tell I was getting too chatty with my DARK RAGE kicking in. He was "shifty" so I could see he needed to get going. He politely said he had a guild meeting to get to. I gave him a puzzled look. He could see my cluelessness and said , ..."for WOW?" I still had the same dumb look possibly dumber. "World of Warecraft?" LIGHT BULB! I laughed, "So you are one of those nerds?" He said it was alot of fun for him and a nice way to unwind. I was immediately hoping my friend realized I was just teasing. Hey, I still watch cartoons. So my friend took off to finish his training and I started to hunker down with my lifting journal, jam to my SLIPKNOT station on SLACKER and do my active warm ups.
Started off with neutral grip chins. Love this exercise and it seems to really work my back while using my biceps too.
Neutral grip chins:
Bodyweight + 35 x 3 reps x 10 sets
**60 sec rest between sets**
I was much stronger and more explosive on this exercise. I like that this is a less demanding way to start my training but really gets my momentum to steam roll the rest of my workout.
2a. JM Press on Smith
I switched to a heavier smith but it doesnt stick so it was great. I felt alot of tricep work but nothing on my shoulder which was awesome. My sets were fast and explosive with great control.
245x 6 reps x 4 sets
2b. Alternating Dumbel Curls
I am needing to warm up my shoulder and wrists a bit more for this. Maybe some band work next time. I felt some achiness in my shoulders on these.
55 x 6 reps x 4 sets
2a & 2b were supersetted with 60 seconds to rest between rounds.
THE BIG FINISH!
This seems to really get me. Tough series but I was determined. As I was loading up the hack squat I was getting more enraged and determined. I was going to do what I do. Nothing was gonna stop me!
3a. Seated Toe Raises
180 x 6 reps x 4 sets
**Felt ok on my leg**
3b. Seated Ham Curls (Hammer Strength)
115 x 6 reps x 4 sets
**Maybe a little too heavy. I don't like how it makes me sorta arch so will try the seat belt next time**
3c. Hack Squats
This exercise is mine. Talk about moving some iron!
1000 x 6 reps x 4 sets
This was just stupid easy. Felt great. It was also nice because my wife was watching so showing off is always nice at that point. I think she was Facebook the whole time though and missed it. LOL
Sweaty, chalky and a little bloody...I sat down beside my bride to suck down more water. Good session! Now time to put all this weight away.
Torn calf is doing ok.
07-17-2011, 06:30 PM
07-17-2011, 06:57 PM
07-17-2011, 07:05 PM
07-18-2011, 10:53 AM
07-22-2011, 11:41 AM
07-22-2011, 10:52 PM
Gonna compete in Bros vs Pros at the new Metroflex in Phoenix Aug 28. 405 squat rep challenge. Going for 35-40 reps.
07-23-2011, 12:37 AM
07-23-2011, 12:45 AM
07-23-2011, 12:45 AM
07-23-2011, 11:55 AM
07-23-2011, 11:56 AM
09-21-2011, 09:03 PM
09-21-2011, 10:59 PM
Congrats on the Olympia meet bubba! National records are something to be proud of.
Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
09-22-2011, 07:30 PM
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