BigReds Journey to Sowledom!

Yesterday was an off day! Pitching and hitting lessons for my daughter, she got me good with a drop ball that dropped a little to soon and hit me right in the knee..lol The life of a pitchers dad! Wouldn't have it any other way.

Diet and training is going good. Cleaned up the diet last week and I am down about 4 pounds. Mostly just avoiding junk food with some carb cycling.
Plan on doing some conditioning today, need to break out the sled!
And will finish up tomorrow with my last workout for the week.

My training routine I got from an article by Charles Poliquin and is a variation of GVT only using lower reps. First week is 10x5 then increase weight 10x4 and then once more 10x3 over a 3 week period.
Then I add in a couple of assistance exercises to round it off.
 
Nice set up! Sounds good...you and your daughter seem really close!! Every girl needs a good Daddy like that!
 
love2liftkat said:
Nice set up! Sounds good...you and your daughter seem really close!! Every girl needs a good Daddy like that!
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Thanks Kat!! I always tell her she must go to bed and say I have the Best Parents ever..lol
I'm lucky to have such a good daughter, she makes me very proud.
 
BigRed1974 said:
Thanks Kat!! I always tell her she must go to bed and say I have the Best Parents ever..lol I'm lucky to have such a good daughter, she makes me very proud.
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Lol love it!...that's wonderful! You're a great dad!
 
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260 pounds. Looking a little flat from lower carbs and first thing in the morning
 
You look amazing, red!!!!!
 
260 is some big boy weight,
 
Wow look at you!!! Awesome!!
 
UPPER BODY SUNDAY WORKOUT1 CYCLE 1 WEEK 2
CLOSE GRIP BENCH 10X4 (60 SECOND REST)
235X4X10
[ALTERNATING SETS]
HAMMER CURLS 10X4 (60 SECOND REST)
62.5X4X10
.
CONCENTRATION CURLS 3X30/20/15 (45 SECOND REST)
10X30
15X20
17.5X10

OH CABLE TRICEP EXT. 3X30/20/15 (45 SECOND REST)
20X30
30X20
35X15

Solid workout and had a great pump going on after this workout.
Weight is down to 259. Slowly dropping some fat off and waist is starting to tighten back up.
SUPPLEMENTS
X-GELS-4
DERMASTRENGTH-2
HPTA/VOLUME STACK
OXY ECA-2
HYPER T2-2
 
UPPER BODY MONDAY WORKOUT CYCLE 1 WEEK 2
FLAT BENCH PRESS 10X4 (60 SECOND REST)
250X4X10
[ALTERNATING SETS]
PENDLAY ROWS 10X4 (60 SECOND REST)
235X4X10
.
Going to use the Anti-Bodybuilding Hypertrophy layout by Chad Waterbury on T-Nation. Gives a good mix of Strength with 10 sets and mixes in other days of more Hypertrophy with 5 sets of 10.
It is an every other day workout and I will mix in conditioning on my other days.
 
Haven't heard of that one. Looking forward to your routine.
 
LOWER BODY WEDNESDAY WORKOUT CYCLE 1 WEEK 2
1 LEG LEG PRESS 5X10 (60 SECOND REST)
135X10X5
[ALTERNATING SETS]
HANGING KNEE UPS 5X10 (60 SECOND REST)
BWX10X5
[ALTERNATING SETS]
SEATED CALF PRESS 5X10 (60 SECOND REST)
200X10X5

Right now one of the only exercises that doesn't bother my knees is leg press, so I will just go with that for now.
Got a good pump and sweat going on with this workout.
 
SUNDAY WORKOUT UPPER BODY

INCLINE PRESS 10/8/6/4 (60 SEC REST
165X10
185X8
205X4
225X3
.
RACK CHINS 8/6/4 (60 SEC REST)
BWX8
BW+5X6
BW+10X4
.
FLAT FLYES 4X10 (45 SEC REST)
40X10X4
.
INCLINE CURLS 3X10 (45 SEC REST)
25X10X3
.
OH CABLE TRICEP EXT. 3X30/20/15 (35 SEC REST)
20X30
25X20
27.5X15
.
After going back and forth on what type of workout I want to do, I decided to go back to what I feel works the best for me and what I enjoy doing. Every few months I get in a funk and don't know what I should do for my workouts but always end up back to something like this workout. I just need to learn my lesson and go with what I know works and what I know I will stick with.

I am down around 7 pounds since the I started really cleaning up my diet about 4 weeks ago. Definitely seeing some progress with my abs leaning back out.

I really did enjoy this workout and just felt my way through it to decide how I wanted to train. Just let my instincts take over and ended up having my best workout so far this year.
I prefer a faster paced workout with short rest times.
 
You've got it- just do what you know works for you! I have gotten in those funks before too! Can be very frustrating! Congrats on the 7lb!! I'm totally jealous!! Keep killing it!
 
love2liftkat said:
You've got it- just do what you know works for you! I have gotten in those funks before too! Can be very frustrating! Congrats on the 7lb!! I'm totally jealous!! Keep killing it!
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Thanks Kat!! Appreciate all the support:)
 
I like it. Gotta do what works best for you. And that's not always what someone else lays out. You're experienced enough to put together good sessions. I'm the same way. I hate pre-planned workout routines. Other than the ones I plan myself.
 
Dma378 said:
I like it. Gotta do what works best for you. And that's not always what someone else lays out. You're experienced enough to put together good sessions. I'm the same way. I hate pre-planned workout routines. Other than the ones I plan myself.
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Thanks!! Yeah sometimes I feel like I need a change but really just need to trust myself and the knowledge I have gained over all the years of training.
 
TUESDAY WORKOUT LOWER BODY

LEG PRESS 20/18/16/14 (60 SEC REST
405X20
425X18
445X16
465X14
.
SPLIT SQUAT 8 (60 SEC REST)
95X8

.
LEG CURLS 4X10 (45 SEC REST)
65X10
65X10
65X10
65X6
.
LEG EXTENSIONS 3X10 (45 SEC REST)
100X10X3
.
CALF PRESS 4X10 (45 SEC REST)
405X10X4
.
I will increase weight on my first two exercises and drop rest time to 40 seconds on my other 3 exercises. Decided to go with higher rep leg press for my knees and so I don't have to use as much weight especially since I am limited at home with how much I can put on.
Definitely starting to feel it today.
 
THURSDAY WORKOUT UPPER BODY

REVERSE GRIP BENT ROW 10/8/6/4 (60 SEC REST
165X10
185X8
205X6
225X4
.
HIGH INCLINE D PRESS 3X20 REP TOTAL (60 SEC REST)
90X8
90X7
90X6
.
GIRONDA PULL DOWN 4X10 (45 SEC REST)
75X10X4
.
HAMMER CURLS 3X10 (45 SEC REST)
40X10X3
.
SIDE LATERALS 3X30/20/15 (35 SEC REST)
10X30
15X15
15X8
.
Hadn't done rev. grip rows in a long time, really felt it in my lats. I will increase weight a little on incline presses and drop the rest times on my 10 sets. I will have to drop down a little on the weight for my laterals to get my reps in.
Been a good week with diet and training, weight is slowly creeping down and waist is tightening back up.
 
Dma378 said:
I like this workout. Good combo of exercises.
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Thanks! I think I get bored to easily when just training one or two bodyparts. I like a mix of things and just train them more often. Try to hit each body part at least twice a week for upper body. Legs I just do one hard workout just cause of my knees.
 
Some strong rows Red!!
 
I haven't done Rev Grip in a minute either, and definitely not that strong. Nice work Red.
 
SUNDAY WORKOUT UPPER BODY

SEATED OHP 10/8/6/4 (60 SEC REST
135X10
145X8
155X3
155X3
.
HIGH PULL 3X15 REP TOTAL (60 SEC REST)
155X6
155X5
155X4
.
DIPS 4X10 (45 SEC REST)
BWX10
BWX10
BWX10
BWX6
.
SKULL CRUSHER 3X10 (45 SEC REST)
70X10X3
.
CONCENTRATION CURLS 3X30/20/15 (35 SEC REST)
10X30
15X20
15.625X15
.
Solid workout yesterday, had a good pump going on.
Weight is slowly coming off, been dropping right at a pound each week. I am down to around 257. Diet wise just making better choices and getting protein in with each meal. Carbs I will cycle depending of if I workout or not. Sundays have been a free day to enjoy what ever I want.
Still supplementing with DermaSTRENGTH and XGELS. Seems to be helping me keep my gains from my last DMZ cycle while leaning out.
Also doing a Sponsored log of Invalid Link Removed
 
I really need to get my diet in check. Too many free days.

Strong work today Red.
 
Have to brag on my daughter who hit her first Home Run in High School softball. Also the starting pitcher is out with a injury so she pitched two games on Saturday and did great. Won one and lost one but she pitched really good. She has been working so hard with her hitting and pitching and for her to be rewarded makes me very proud of her.
 
That's awesome man
 
Very cool man. That's that Daddy coaching working out. I have hopes that my daughter plays softball too since I was a baseball player, and neither of my sons gives a crap about sports.
 
RegisterJr said:
That's awesome man
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Thanks!

Dma378 said:
Very cool man. That's that Daddy coaching working out. I have hopes that my daughter plays softball too since I was a baseball player, and neither of my sons gives a crap about sports.
Click to expand...

Most of the credit goes to her and the rest to her pitching and hitting coach. I'm there to learn from him as much as possible just to help during games when he is not around.
 
MONDAY WORKOUT

LEG PRESS 10/8/6/4 (90 SEC REST
410X20
430X18
450X16
470X14
.
SUPPORTED DB ROW 20 REP TOTAL (60 SEC REST)
80X8
80X7
80X5
.
CALF PRESS 4X10 (40 SEC REST)
405X10
405X10
405X10
405X10
.
INCLINE CURLS 3X10 (40 SEC REST)
25X10X3
.
FLAT FLYES 3X30/20/15 (35 SEC REST)
30X30
40X20
45X10

Total body workout done yesterday. Increased 5 pounds on all sets for Leg Press and dropped 5 seconds off of rest for my 10 sets.
Added in Supported DB rows and doing high rep flyes.
Dosen't seem like much but my body is feeling it after this workout.
 
Quite a bit of volume there man!
 
That's awesome about your daughter! She has a good role model!
 
FRIDAY WORKOUT

PENDLAY ROW 4X4 (60 SEC REST)
245X4X4
.
DIPS 4X6 (50 SEC REST)
BW+40X6X3
.
CON CURL 4X8 (40 SEC REST)
30X8
30X8
30X8
30X6
.
CALF PRESS 4X10 (30 SEC REST)
405X10X4

.
.
SATURDAY WORKOUT

INCLINE PRESS (60 SEC REST0
245X4X4

.
HAMMER CURLS4X6 (50 SEC REST)
60X6X4

.
OH CABLE EXT. 4X8 (40 SEC REST)
70X8
70X8
70X7
70X5

.
LEG CURL 4X10 (30 SEC REST)
55X10X4

.
.
Two good workouts to end the week after not missing out on them during the week. Between softball games and pitching practice I am getting home later and just can't get into my workout. Going to try to do better and planning them around the game schedule.
Still leaning out slowly and making progress with that, also diet has been going good.
 
60# hammers? Nice...
 
MONDAY WORKOUT

STANDING OHP 3X5 (60 SEC REST0
135X5X3

[ALTERNATING SETS]
HAMMER CURLS 3X10 (60 SEC REST)
45X10X3

.
LEG EXTENSION 3X10 (60 SEC REST)
90X10X3

[ALTERNATING SETS]
LEG CURL 6X10 (60 SEC REST)
60X10X3


STANDING CALF 60 REP TOTAL
BWX30
BWX15
BWX15

FINISHER
SLED SPRINTS 3X20YDSX100#
JUMP ROPE 3X50 REPS
.
Solid workout using some alternating sets with a minute rest between them. Finished with sled work and jump rope, did one then rest 30 to 40 seconds then did the next exercise.
 
Love the sled sprints and jump rope added after that great workout!! Killer finisher for sure!!
 
WEDNESDAY WORKOUT

PENDLAY ROW 3X5 (60 SEC REST)
185X5
215X5
240X5
.
DIPS 3X10 (45 SEC REST)
BWX10X3
[ALTERNATING SETS]
SUSPENSION ROW 3X10 (45 SEC REST)
BWX10X3
.
INCLINE DB PRESS 3X10 (45 SEC REST)
60X10X3

[ALTERNATING SETS]
SUPPORTED DB ROW 3X10 (45 SEC REST)
60X10X3
.
Going back to 5/3/1 for my main exercise to start, I like the progression method of it. Overall a good workout and worked up a good sweat with the 3x10 alternating sets.
 
Welcome back to 531! I love the progression too, and you can always add the high volume after.
 
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