LET'S GET THIS MUTHA STARTED!!!
- 05-02-2009, 01:50 PM
- 05-02-2009, 01:57 PM
I wish a gym company would get him to do some ads....
"quit yer jibber-jabber and get to the damn gym sucka! no mo' cross fit, yoga or pilates, you need ta eat iron to be a real man!"
even if it ain't true mr. t makes it true.
- 05-02-2009, 02:11 PM
05-02-2009, 02:13 PM
05-05-2009, 12:44 AM
Workout tonight: Tri's & Shoulders
Tricep Rope Pushdowns
2 sets @ 15
1 set @ 12
BB Military Press
Notes: Started to get worn down...kinda hit a wall
EZ Bar Skullcrushers (w/close-grip press burnouts)
Shoulder Raises (front, side, rear delts)
1 set @ 15
2 sets @ 20
I expected to be weak, but surprised myself with the early dips...kinda cashed myself out doing that but I'm constantly increasing my performance with dips. Since I'm now working, my rotator cuffs have been constantly sore so I am being careful and really just trying to do maintenance weight on the shoulder-heavy exercises.
I'd like to think that doing rotator cuff exercises would cure everything, but not so sure. I have a PT session tomorrow, so I am going to ask the therapist what he thinks about the shoulders.
I think my body is finally getting the idea; I'm starting to lean out a little but mainly where I notice changes is my shirts don't fit me anymore in the shoulders, arms and back around my lats. I measured my legs on the way out the door and the weak leg is 20.5 inches at the crest of the hammy vs. 21 inches for the good leg (unflexed). Also measured my waist at the crest of my man-handles and that measurement was 37 inches. We'll see how that measurement does, as it's going to be my chosen measurement of how fat I still am (I don't trust those bioelectric impedance scales anymore).
05-05-2009, 12:21 PM
05-05-2009, 06:59 PM
Thanks bro, I'll look into it. Like an idiot, I kinda neglected my rotator cuff while working out my delts and now I guess I'm paying for it. I'm icing my shoulder right now...
I doubt I'd be having trouble with the shoulders if I wasn't doing all overhead work, but I can't exactly ask to be reassigned after 2.5 weeks.
05-06-2009, 06:17 AM
I wouldnt worry to much bro, I neglected my rotator cuffs and back delts when i first started working out, its a bitch to fix things up but they will most likely come out great, now I do the DC stretch as maintanence every upper body day and it seems to be keeping things ticking along nicely
05-07-2009, 02:16 AM
05-07-2009, 02:17 AM
05-07-2009, 01:01 PM
YouTube - DeFrancosTraining.com - Incline "Y-T-W"
if you have a resistance band let me know i'll find some more vid's to utilize that
sorry it's taken me so long to find a vid for you. i knew it was on here somewhere but yeah.
05-07-2009, 02:21 PM
05-08-2009, 12:40 AM
05-08-2009, 01:00 AM
Did my final workout before I head out of town for the weekend...
Wide Grip Pullups
6, 4, 4
Low Cable Rows
Wide Grip Lat Pushdowns
One Arm Rows
Back Hyperextensions & Decline Bench Crunches
3 sets each @ 25 & 30
I took my dose of Jack3d and then realized I had to do some errands before going to the gym, so I arrived at the gym a little less hyped up than normal. I was a little demoralized by my low pull up numbers, but I just gotta remember when I was able to do 15 reps at a time I was 170 lb, not 190. Still better than last time I tried to do pull ups, I struggled to get 2, and failed on 3 reps. The strength is mostly there, just gotta lose about 10 or 15 lb.
Afterward, I just got real focused and went at the weight. I think for one arm rows I am going to go down in weight for a while and focus on perfect form with no upper body rotation, because I feel like I'm cheating above about 75-80lb. Same with the low cable rows, I think I will cycle those out for a bit and do t-bar rows and reverse grip bent-over rows, as I haven't really done those much before and I know they are both great for the rhomboids, traps and spinal extensor muscles.
Eventually I will be happy to go up in weight, but it's not necessary where I'm at and is too risky (especially for my back, considering I make my living with it). Good workout overall, my body is starting to look a bit like it used to and not as much like the michelin man. My lats are starting to come back and I can actually make out definition again.
05-08-2009, 01:40 AM
05-08-2009, 02:05 AM
05-08-2009, 02:12 AM
05-08-2009, 02:25 AM
yeah, well I don't eat enough...all day I had: 1 cup breakfast granola w/1% milk, 1 pbj sandwich, 1 big turkey sandwich and 1 big workout shake.
can't seem to bring myself to eat as much as everyone says I need to. it's fine, I'll eventually get to my target weight with what I eat; I don't have enough time during breaks at work to eat much more anyway.
some notes I forgot: I did 3 sets of the rotator cuff inside/outside rotation exercises with 5 and 10 pounds on the cable machine first thing, sets of 15, 15 and 12. Also, I weighed myself pre-workout and I was 190. I'm sure I have added a good hunk of muscle and lost a hunk of fat; my guess is I've lowered my bf % by 1 to 3 % in 2 months. My bf scale says 3%, but I don't really trust it.
05-08-2009, 02:29 AM
with your work schedule, i would strongly suggest trying to pull in a large breakfast. on days i know i'm not going to be able to eat much i have a huge bowl of cereal, plus my usually shake with oats, but 2 extra scoops of protein.
05-08-2009, 02:36 AM
well, maybe in the future. I worry about waking up my roommate at 4:30 in the am with the blender...
I am working on buying a house right now on a rehab loan...wish me luck, I am so tired of living in rented rooms!
05-08-2009, 03:04 AM
05-08-2009, 03:05 AM
05-10-2009, 03:46 PM
05-10-2009, 04:15 PM
I hope you get the house bro! I agree with natty on the big breakfast thing, tomorrow I aint gonna be able to eat till around 11, so im planning to put down a full english and some oats around 8.30
05-11-2009, 06:38 PM
Well, I'm back from my weekend in LA. Got about 3 hours of sleep last night and no workouts...I was disappointed that the "exercise room" at the hotel didn't even have a rack of dumbbells and my family took up all my time otherwise (not complaining, it was a good time).
Got great news on Friday that I'm pre-approved for a loan, so that's got me riding a high. All that needs to happen now is a ton of little details along with finishing my estimate for how much the renovation will cost and finding out where the owner is willing to go on the price. I'm pretty confident at this point that the sale will go thru, at which time I will be 100% house-poor and busy.
Going to try to get a workout in this evening, I'm all jacked up and ready to start lifting again.
05-11-2009, 10:49 PM
05-12-2009, 12:44 AM
First workout after coming back:
Chest & Bi's
Pec Deck Warm Up
Incline DB Press
Decline DB Press (failed, fatigue and anterior deltoid tightness)
Decline BB Press (had no spotter, was warmed up but cut it off early. crunches in between sets @30 reps.)
DB Hammer Curls
Calves, single leg on stairs 3 sets@20 slow reps
Overall a good workout. I think that incline db press @ 55lb is a PR, but not sure. I'm rushing to get to bed, as I'm already down to 6.5 hrs. sleep tonight if I can sleep right now.
I measured the peak of my manhandles at the gym and it was 36.5", either .5 or 1" smaller. I can tell my body is starting to get the idea more and more, and wants to recomp all the time (could be partly attributed to USPlabs Prime, not sure). I ate garbage all weekend and still lost bodyfat; my bf scale was showing 1% decrease and the measurement confirms.
05-12-2009, 05:01 PM
05-12-2009, 06:28 PM
got phys. therapy today...then might get a workout in might not; I'm pretty worked since I've only gotten 9 hrs or so sleep in the past 2 days total.
other than reps, not sure how to share the good cheer tho...
05-12-2009, 08:25 PM
05-15-2009, 01:24 AM
Somehow made it to the gym tonight, and now looking at 6hrs. sleep even if I go to bed now...but what the hey...
Shoulders & Tri's
Warmup rotator cuff cable exercises (internal/external rotations with 15/10lb respectively)
Dips (body weight)
Sets of 20, 18, 6 + 6 negative reps
Bench Dips (plate on lap)
Seated one-arm skullcrushers
EZ bar cable upright rows
Incline bench crunches (3sets30) + 15ea. side oblique crunches
I wanted to change up my routine, I need to focus less on my shoulders for a bit due to the rotator cuff inflammation I have been experiencing for the past weeks. I figured I would try to max out with dips after the rotator cuff warmup, and got another 4 or 5 over my previous 1 set max. I have noticed that my strength is improving greatly, but my endurance hasn't improved much outside of the first set or so in some exercises. Of course, dips for me means 190lb to lift so I'm not upset...
I wasn't super-focused tonight, I haven't gotten more than 7 hrs. sleep in any one night this week and it's starting to show...I also worked 10hrs. yesterday so I am happy to see improvement in weight/reps at all right now.
I'm thinking about ending this log after 6 months and moving on to more focused training, but so far I've only been at this for 2.5 months and I am amazed at the results. Funny enough, I've apparently only lost 3 or 4% bodyfat but I've been recomping the whole time and am now curling/benching/rowing as much or almost as much as I ever have...which points to not having my nutrition or supplementation dialed at all in the past. Also, I started off my log with about 2 inches less in my left upper leg muscles...which means I lost probably a good 5-10 lb in the rest of my body since I'm where I started....about 190.
Eventually I will start working more on endurance, but I would rather develop strength first and then work on increasing strength endurance and recovery time between exertions. In the next couple months I will focus on getting down to 180/185lb, which is what I feel would be a healthy weight to maintain (especially climbing stairs all day long carrying equipment like I have to).
If any of you have anything to add or modify to that schedule please let me know. I am open to interpretation and I haven't done a periodized workout schedule in a long time.
05-15-2009, 09:42 AM
05-15-2009, 10:38 AM
say if you want help designing a new program, also if you have minimal strength endurance that is most likely to be a lack of carbs and should dissapear as soon as you go back to bulking or you may be starting to get burnt out from the physical job and life, why dont you take a cruise for a week?
05-15-2009, 09:31 PM
It might be a lack of carbs, but not sure. I am sure that it has something to do with working all day and then trying to muster the energy to work out...
As far as schedule, I can't plan ahead. I pretty much have to catch workouts as they come since I don't know when overtime will be required and when I will feel like total crap like today.
Definitely hit a brick wall today; not getting more than 6 hours of sleep each night and working 10hrs. on wednesday and today pretty much ruined me by the end of the week. My parents are planning this elaborate dinner and I just want to go to bed. Ugh.
05-18-2009, 07:58 AM
So, an update:
I didn't get any workouts in this weekend due to my rotator cuff getting worse. I am doing my best to do the rehab exercises but it's not exactly curing it. All this is making me a worried wreck, as I have no choice over what work they will give me and I don't wanna be a whiner but I'm starting to wonder at what point my shoulder will get so bad that I'll end up in an L&I situation.
Guess we'll see...
05-18-2009, 12:17 PM
Any chance you could get to a chiropracter mate? sounds like you could really do with someone looking at that cuff by now
05-18-2009, 07:10 PM
I told my boss about my issues with my cuff and he is willing to split up my work a little bit if necessary, so that is good. Other than that, things are ok...gonna try to do a leg or back workout tonight.
05-19-2009, 02:26 AM
dang im sorry to hear about the injury! best let it heal. I had to take a month off for my chest. It sucked but it was for the best!
05-19-2009, 07:38 AM
05-20-2009, 03:00 PM
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