SB - I switched to a combo of two longer duration / medium intensity sessions a week and two HIIT swimming workouts; cannot be happier with the results. All things point to fat loss, muscle preservation, no lethargy and no loss of libido.
I have found that mixing it up every 6-8 weeks works best. That way the body doesn't get used to anything for too long and you stay sane. I don't do programs that last much longer than that anyways or my CNS tends to be fried for weeks after. This will be my first time doing a 6 week program then follow it up again with a repeat of that same one (or a slight variation) all over again.
It is beyond me why you are in Detroit Irish? I know your love child Metroba is there and all but DETROIT! I assume there is a really good reason for such a move.
It is beyond me why you are in Detroit Irish? I know your love child Metroba is there and all but DETROIT! I assume there is a really good reason for such a move.
It is beyond me why you are in Detroit Irish? I know your love child Metroba is there and all but DETROIT! I assume there is a really good reason for such a move.
Yep, good reason, plus I'm close to Chicago (where I grew up). Heading there this weekend actually. Family and Friends, Women and Whiskey! :woohoo:
Detroit ain't nearly as bad as you hear. Of course the inner-city sucks, but the metro area I live is real nice, and Michigan is a beautiful state in the Spring/Summer/Fall.
Yep, good reason, plus I'm close to Chicago (where I grew up). Heading there this weekend actually. Family and Friends, Women and Whiskey! :woohoo:
Detroit ain't nearly as bad as you hear. Of course the inner-city sucks, but the metro area I live is real nice, and Michigan is a beautiful state in the Spring/Summer/Fall.
Yep, good reason, plus I'm close to Chicago (where I grew up). Heading there this weekend actually. Family and Friends, Women and Whiskey! :woohoo:
Detroit ain't nearly as bad as you hear. Of course the inner-city sucks, but the metro area I live is real nice, and Michigan is a beautiful state in the Spring/Summer/Fall.
28 years of that is getting old, I can only imagine what it is like for 60+ y/o parents. They have been a bit frustrated with the cubs the last 50 some odd years!
28 years of that is getting old, I can only imagine what it is like for 60+ y/o parents. They have been a bit frustrated with the cubs the last 50 some odd years!
Ours doesn't have any safety after you pull the arms out to do work. If it falls, you're pretty much SOL. We're gathered here to remember SilentBob, he was a good ole boy... Invalid Link Removed
The Iron Maiden: 5, 5, 5, 4
Okay, so picture this thing, but you're standing up straight, back and butt pressed against the pad (pad's longer than in pic.) The weight in front is the counter-weight. The weight behind you the load. Invalid Link Removed
Threw some pics up there of some of the equipment we have at the gym. The Iron Maiden looks like second one, only you're standing up straight, not laying down. The pad's longer too so your ass and back stay flush with the pad.
I want those machines! The Iron Maiden looks like a weighted sissy squat machine. Holy BatSh*t Boyz! We have a true squat at one of our gyms, but it doesn;t have the cantilevered weights. It is set up so you can face away from it for quads and into it for hams and glutes, but it in no way compares to the leverage disadvantage built into that Iron Maiden.
Right, like I was saying looks like a Sissy Squat type of movement, no weight really needed. That one guy must have been working hard with 2 45s on there.
SB - I switched to a combo of two longer duration / medium intensity sessions a week and two HIIT swimming workouts; cannot be happier with the results. All things point to fat loss, muscle preservation, no lethargy and no loss of libido.
I always do better combining Interval and SS cardio. I think intervals really get that fat off well at lower body fat levels. I also make sure to take aminos before my HIIT sessions keep it anabolic baby. No room for catabolism here.
I have found that mixing it up every 6-8 weeks works best. That way the body doesn't get used to anything for too long and you stay sane. I don't do programs that last much longer than that anyways or my CNS tends to be fried for weeks after. This will be my first time doing a 6 week program then follow it up again with a repeat of that same one (or a slight variation) all over again.
Yeah this is a great idea. I change my cardio up all the time. Different devices, and methods. I may even start skipping the sauna for an extra 10-15 minutes of HIIT on weight days if I got with a split.
Yep, good reason, plus I'm close to Chicago (where I grew up). Heading there this weekend actually. Family and Friends, Women and Whiskey! :woohoo:
Detroit ain't nearly as bad as you hear. Of course the inner-city sucks, but the metro area I live is real nice, and Michigan is a beautiful state in the Spring/Summer/Fall.
Pump: Low back felt nice today. Good and tight but not sore at all.
Endurance: Tris were kinda fatigued from chest yesterday but I was still able to work up to 135 on weighted dips. Only got 4 reps, but it still counts.
Energy: Dosed 3 scoops today to see what all the hype is about. I'm just glad I don't have to work tomorrow because I can tell I may have a tough time getting to sleep. I'm sure I have some melatonin/powerfull samps or something sitting around here somewhere.
Libido: -
Strength: 135lb weighted dips the day after chest. BOOM.
Sides: I might be up late this evening. Oh well. That's what I get for dosing at 2030.
Narrative:-----------
I did rack pulls for the first time in 8 months. I've been seeing a chiropractor and on the first day he told me to lay off of deadlifts for awhile so we can get my back the way it should be. So instead of just starting off with full on deads we did rackpulls this evening to kind of ease into the movement again. Felt good man.
I should also include that when I came home this evening I had a package sitting on my doorstep. Anadraulic Pump!!! Time to see what kind of vascularity I can produce. I think the Pump portion of the log is about to blow up big. Big thanks to metroba for making this happen.
Endurance: Tris were kinda fatigued from chest yesterday but I was still able to work up to 135 on weighted dips. Only got 4 reps, but it still counts.
Energy: Dosed 3 scoops today to see what all the hype is about. I'm just glad I don't have to work tomorrow because I can tell I may have a tough time getting to sleep. I'm sure I have some melatonin/powerfull samps or something sitting around here somewhere.
Strength: 135lb weighted dips the day after chest. BOOM.
Sides: I might be up late this evening. Oh well. That's what I get for dosing at 2030.
Bob you are killing me with the dips Bro! Until my chest / sternum issue weighted dips were my favorite. I got up to 180 for 6 reps. That was a lot of dipping to get to that. I love that move! It pulls my ribs loose from my sternum now if I add any weight. The injury and the lifting were not related.
1230-1430 - 2 hour car wash(wash, clay bar, cutting compound, wax)
1745 Shoulders -------------- - 2 scoops ASGT, 2 scoops AP
Arnold Press: 10x20, 15x20, 20x20
Shoulder Press: 25x16, 35x16, 50x16, 60x12, 70x11
Bent Over Rear Delt Raises: 10x12, 15x12, 20x10
Lateral Raises: 10x12, 15x12, 20x10
Barbell Front Delt Raises: 45x10, 45x5(1-5-1) 45x5(1-5-1), 45x5(1-5-1)
ASGT Review-----------
Pump: Arms were looking pretty veiny today. Had a few small fellas around my left elbow that I don't recall seeing before.
Endurance: Up one rep on the 70lb shoulder press.
Energy: I've done a sh*t ton for a day off. I normally try to do as little as possible on my days off from work. I ran, washed my truck, lifted, AND I'm probably going to finish up my PIT sprints this evening. I only did 5 this morning, I need to do at least 5 more.
Libido: -
Strength: Everything is sore but I'm still pushing through.
Sides: Overly productive today.
Narrative:-----------
So yeah, I not about to slow down tonight. In about an hour I'm heading back out to get some more sprints in. Yes I'm still eating a lot. I probably won't dose any more ASGT this evening. I need to get some sleep so I can open tomorrow morning.
Well I got 5 more 100 yard PIT sprints in. But when I got to the place I do them, I forgot my running shoes. FFFFFFFFFUUUUUUU! So instead of having to deal with shin pain tomorrow, I went barefoot on the grass/ground next to the track. My feet were real tender afterward but I didn't strike blood. So I've got that going for me. Which is nice.
So to recap. 5 PIT sprints in the morning, a shoulder workout known as a car wash, a 'real' shoulder workout, and 5 more PIT sprints in the evening. I think I can go to bed now.
Leg Extensions(5straight, 5 out, 5in): 60x15, 60x15, 60x15
SS
Leg Curls: 60x15, 60x15, 60x15
Squats: 95x15, 135x12, 165x12, 195x10, 225x10
Back Extensions: 15, 15, 15, 15
Leg Extensions(5,5,5): 100x15, 120x15, 140x15, 160x15
Leg Curls: 100x10, 110x10, 120x10, 130x9
ASGT Review-----------
Pump: Legs were feeling full before I even started squatting. I did 2 ASGT and 3 AP. Had some good vein-age in my wheels as well as my arms...and neck...and forehead...
Endurance: Up 2 reps on my set of 225. Very nice.
Energy: I was recharged after this weekend. Felt solid throughout the lift. A lot of yawning though, but not exhausted until leg curls at the end.
Libido: -
Strength: Felt strong today. Kinda wanted to do more squats but I felt it would have been counter-productive.
Sides: -
Narrative:-----------
So yeah. Sh*tty weekend. Unruly customer got in my head Saturday morning and I spent the rest of the weekend trying to forget about it. I really wish that we could 'defend ourselves' in retail instead of just having to stand there and take all of the abuse. Sticks and stones and all that but words can cut pretty f*cking deep. Moving on.
yea man the best thing to do is just to let it go -- customers of all kinds really don't know what they want, even if they think you do. Those that are convinced tend to take their anger out on the people actually trying to help them. Some good rage in the gym, and congrats on the 2 rep PR on 225 squats. And I would like to invite those trumpet players over to my place to help them with their...ahem...uh...better not finish that
Pump: It was HOT in the gym today. My dome piece was all sorts of shiny. My lats felt good and full.
Endurance: 101 total pullups up from 86 last week.
Energy: I dosed 2 and 2 again (ASGT and AP) This seems to be a good combination for me. Good focus, good lifts, but not strung out or anything. I should be able to get to sleep soon. If not I do have stuff on hand to help. Last time it wasn't needed.
Libido: -
Strength: Felt good. Did DB rows first today so those were higher weight...but cable rows suffered a little. Oh well, pullups was still higher than last week.
Sides: -
Narrative:-----------
I need to start a class, PU101 (get it?) That's an introductory course to pullups and PAIN! I didn't realize my total until I got home this evening. Whoops.
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