LET'S GET THIS MUTHA STARTED!!!

All right...back in the gym!

Back (pr's are since I am back in the gym; not of all time, but close)

Low Cable Row (close grip)
105@12
125@12
145@10
165@10 pr
I hurt my back at 140 last time I did this, so I am stoked...this felt pretty manageable and I didn't have to break form to get it.

Wide Grip Pulldowns
100@12
120@12
130@10x2 pr

Wide Grip Lat Pushdowns
40@12
50@12
60@10 pr
Biggest weight so far, was really able to feel my lats burning at the end.

One Arm Rows
60@12
70@12
80@9! pr (my all-time pr is 85, so that beyotch is going down soon)

BB Romanian Dead Lifts
105@12
125@12
145@12
165@12 pr (could have gone up probably to 185 or more but I'm still protecting my lower back)

Notes:
Gym closed pretty much right at this point, I rushed to get a couple ab sets on the decline bench. Probably a good thing, as I felt like I would have kept going too long otherwise.

I have started on some new supplements; continuing my run on usplabs stuff I have begun dosing Prime, Refresh, DominATP, Pslin & SuperSap. I am taking Anabolic Pump much less as it is living up to its nickname of Anabolic Dump and I can't have that goin' on and trying to work all day @ the same time. Basically this means that I'm on every single one of their products...

Natty, I know you're gonna cringe about my whole usplabs fanboy thing right now but I really have no explanation for how I'm seeing such huge results in such a short time. I am eating better, taking good care of myself and I have noob gains in weights but...:dunno:
 
Workout tonight,

Legs

Bosu Squats
60x3 fast cadence, focusing on rhythm

Walking Lunges
1 set w/20lb DB's
2 sets twisting with medicine ball

Leg Press (weight is ea. side) presses & calves ea. set
35@15,(30)
50@15,(20)
60@12,(20)
75@12,(15)
weight was pretty easy, but knee has been sore from working all day. gonna have to be careful for a while with this since starting work.

Cable side raises (working obliques)
50@20
57.5@20
65@15

Decline Bench Crunches
3 sets to failure

Notes:
This was a somewhat uninspired workout. I started out on the squat rack but my knee was having none of it. I can't push myself too hard with it now due to going back to work. I compromised with a high-paced bosu & lunge phys. therapy type workout to start out. I added the presses after warming up to try to fatigue my legs if possible. It sorta worked...

I really wanted to abandon the leg workout in the middle, but I already had back in the books for the week and my anterior shoulders (esp. the left) were very sore from working with my hands over my head all day long (hallway lighting wiring is my crew). I gotta be real ginger with the situation because it doesn't feel like the anterior delt is sore but more like the rotator cuff muscles. The pain is deeper than delt level. I might do a rubber band shoulder workout tomorrow evening or before my canoe workout to try to relax those muscles.

I know I'm being super wordy but I want to be able to come back and access this info to see where I'm at. I don't log my workout at the gym because I hate carrying a journal with me and I type way faster than I handwrite.
 
just as clarification, this doesn't mean that I'm frustrated. It's better than being unemployed and unable to get around without crutches any frickin' day. I just have to be careful for another few weeks while the bod gets used to working+working out. I looked at my shoulders today and I'm getting spider veins below the surface fat, so obviously there's growth going on there and I'm not sure my shoulders have ever been so big. I know I'm putting up better bench/tricep weight than ever (besides when I was 19 and working out all the time in college).

Gonna try to get at least some pics up by the end of this weekend, gotta warn anyone not to be drinking anything if you look at them; it might just go right up your nose :lol:
 
guess i have spider veins...

when i flex you can see my blue veins all over my stomach stretching into my chest and through my arms...
 
yeah, I don't know...it's going to be tough to get my workouts in on a regular basis for a while. Yesterday did the canoe workout, 10x6min pieces at race pace, but the workout gets over ea. time around 8pm or so. If they start going longer than that I might have to find something else to do; kinda hard to get to bed for my 4:30 wake-up.

I am still feeling my leg workout from Monday; guess I pushed harder than I thought even though I felt like I left a lot on the table. Since starting work my shoulders have been pretty perpetually either sore or just tired...I think I'm still going to go to the gym tonight to try to get a chest/bi's workout; I just have to get amped up for it or I might just waste an hour with little result. I haven't gotten much sleep on weekdays; hard to get to bed early enough and after work today I crashed for a solid hour-forty-five nap which seems to help...it's always nice when less than 2 hours feels like a solid 3 or 4.

I'll report back on the workout, hopefully it goes well.
 
chest/bi's for tonight, a short workout:

Low Cable Flyes
10@12
15@12
20@10

High Cable Flyes
20@12
25@12
30@10

DB Incline Press
40@12
45@10
50@9 PR
35@5 burnout

BB Flat Bar Curls
60@12
65@12
70@10

EZ Bar Reverse Curls
65@12
70@8
70@8

Notes:
I am just happy I was able to rally and go to the gym today. I haven't been getting enough rest, but it felt really good to get a workout. I was surprised that I was able to get a pr on incline db press, my shoulder was kinda stiff at the beginning of the flyes. I am starting to think that I don't have a shoulder injury, just that I'm sore from working overhead all day. The shoulder wasn't weak during the presses, I believe that it was my tricep that failed at the very end because I was doing the presses pretty close-grip to keep from getting the shoulders angry.

Looking forward to Friday's workout, even though I'm working 10's and on Saturday this week.

P.S. today I heard one of the foremen talking about how he takes GH...thought it was funny, he seems like the kind of guy who would screw up and inject too much and grow his intestines instead of the muscles he wants to. Why do you think Ronnie C. has such a big gut...
 
well, trying to make it in the gym tomorrow...I'm sick right now for the 3rd time in the past 6 months. had to call in sick today...could use a good gym workout but don't wanna work out sick; almost never helps me get better. has def. been one of the tougher couple weeks to deal with in a long time.
 
thx...I'll be fine. I'm just sick of not being 100%, blah blah whine whine...haha

I was in a bad mood 'cuz I hate calling in sick to work. I think all told in my 16 year work career I've called in sick less than 5 or 6 times (not including hospital stays for injury).
 
guess it's time for me to:

[ame="http://www.youtube.com/watch?v=kAPXGuRIXsA&feature=rec-HM-r2"]YouTube - Get Some Nuts! - Snickers Advert[/ame]
 
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.
 
Workout tonight: Tri's & Shoulders

Tricep Rope Pushdowns
40@12
50@12
60@11

Dips
2 sets @ 15
1 set @ 12

BB Military Press
75@10
85@6
75@6
Notes: Started to get worn down...kinda hit a wall

EZ Bar Skullcrushers (w/close-grip press burnouts)
60@12
70@7
65@8

Shoulder Raises (front, side, rear delts)
1 set @ 15
2 sets @ 20

Notes:
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).
 
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.
 
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 :)
 
heywood said:
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.
Click to expand...

what should u have done different?
 
Invalid Link Removed

cuff rehab^^

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.
 
Did my final workout before I head out of town for the weekend...

Back

Wide Grip Pullups
6, 4, 4

Low Cable Rows
120@12
140@12
170@8 PR

Wide Grip Lat Pushdowns
40@12
55@12
60@10
65@8 PR

One Arm Rows
60@12
70@12
80@8
90@6 PR

Back Hyperextensions & Decline Bench Crunches
3 sets each @ 25 & 30

Notes:
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.
 
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.
 
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.
 
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!
 
natty texan said:
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.
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3 bowls of cereal here!
 
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 :D
 
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.
 
First workout after coming back:
Chest & Bi's

Pec Deck Warm Up
85@15
100@12
115@12
130@10

Incline DB Press
40@12
45@12
50@10
55@8

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.)
135@10
165@5

DB Curls
30@12
35@10
37.5@10
40@10

DB Hammer Curls
30@10
35@10
37.5@10
40@10

Calves, single leg on stairs 3 sets@20 slow reps

Notes:
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.

natty texan said:
congratulations man!!
Click to expand...

Thanks bro. I'm not sure I'll come down from this one for a little while. It validates my spartan living for the last several years.
 
natty texan said:
good workout. I'm glad to see everything is going well for you :)


share the karma haha
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yeah, things are pretty good...I'm trying not to get freaked out by the possibility of this house...it's going to be a lot of work if I buy it.

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...:dunno:
 
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