LET ME TELL YOU OF THE DAYS OF HIGH ADVENTURE!

7/10/16
531 Boring But Big Routine

Weight: 226

Standing Military Press (cleaned)
5x95
5x115
3x135
5x155
5x175
5x195 too heavy
10x95
10x105
10x105
10x105
10x105

Chinups
5
5
5
5
5
Suppose to be sets of 10...would do more, but bicep still hurts.

So that was all I'm suppose to do for the BBB workout. Only took 30 minutes. It didn't feel quite like a full workout. So...

Rear Delt Bands (low to high)
4 sets of 15

Okay, still seems short, but I'll roll with it this week and maybe tweak it a little.
 
I get a huge bicep pump from the hammer strength chest press/bench press machine. its weird. must have something to do with the orientation of the grip? and then I occasionally get the sore left (hmm) bicep from dips too. I also get sore elbows occasionally from rope climbs. however, the one thing that seems to help fend off all of these things is bicep curls... more curls for girls. its funny I used to do them trying to turn my garter snakes into pythons but now I do them as an accessory lift to keep everything else mobile. and you've seen my log, I usually do like 7-12 sets. I do regular, hammer, and barbell usually. I also wear my wrist wraps otherwise i get sore wrists too, i know you've had that issue.
 
if you tuck to much your elbow goes inside of your forearms and that means too much rotation from the shoulder because it has to compensate and the long head of the biceps is a very important shoulder stabilizer, thats why
 
7/11/16

I spent 2 hours today bent over staining a door on saw horses. This is the Achilles heel for my low back. I did that at noon; for the next ten hours (and still going) my low back feels like absolute sh!t. But this gives me some useful information. If bending over for 2 hours is what makes this happen, then something in the low back is too tight on a regular basis. I think it's time to get into some yoga routines or something like that to force me to do extended periods of mobility training.

I was suppose to do deads tonight, but there I no way that's happening, so I did some bench. It was painful as all get out.

Bench
5x135
5x155
3x185
5x205
5x235
2x275 grr...suppose to be 5+
10x155
10x155
10x155
10x155
10x155

That's all I could muster tonight.
 
7/12/16

Weight: 223

Cable Crunches
15x70
15x80
15x90

Hypers
3 sets of 15

Squats
5xbar
5x155
5x185
3x225
5x245
5x285
3x315
10x135
10x135
10x135
10x135
10x135

SOB, I hate sets of 10 on squats!
 
dapack said:
How much more work you have around the house to do?
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About 5 years worth. But for this year/summer, I'll be happy with putting in six 6-panel doors, 12 sides of door trim, trim 5 windows (maybe 7), trim 3 closets, baseboards in 5 rooms and a hallway, new carpet in the bedroom (only room with carpet), and install gas lines and a gas dryer. Keep in mind that all this trim and baseboard is being made from scratch. And 3 coats of stain and 3 coats of poly really slow the process down. All that said, I've got 3 doors installed, 2 closets trimmed, 2 rooms of baseboards installed, and a crapton of door trim all at different stages.

Hindsight, money not an option, if I used prefinished doors and trim, this multi-year project would be a 6 month project. Oh well...I'm honing my craft I guess. I think I'm going to make a retirement plan based on some sort of woodworking.

Basically the projects are going to be in full tilt until December when the new kid arrives.

Next year is a 100% bathroom tear out remodel. Year after that will be the roof. Year after that will be a kitchen remodel. Then I should have a brand new 1970 house, lol. When I get done, framing studs and some drywall will be about the only original material remaining in this house.
 
For the past two days I've been using a sprayer for stain instead of bending over saw horses and doing it with a brush. My low back feels MUCH better.

7/14/16
531 BBB Routine

Weight: 224

Cable Crunches
15x80
15x90
15x100

Hypers
3 sets of 15

Deads
5x135
5x185
5x215
3x255
5x275
5x315
2x355
10x135
10x135
10x135
10x135
10x135

Sometimes I like mixing it up and just doing a crapload of sets of 1 or 2 movements. But after a week of this Big But Boring...I'm already bored. I feel like my arms are shrinking and my shoulders are rounding. I need auxiliary movements. Not sure what I'll do next week.

Side note...I'm tired of my belly fat. My digital scale says I'm 21% BF. I know digital scales are notorious for being wrong, but the mirror doesn't lie. But man...I love beer and hate running...sounds like I'm screwed.
 
That is a ton of work. Agree with buying already done baseboards or just bare ones. If money wasn't an option I would have done that. Seems cheap at first but when you figure a door is around 20' only in trim it adds up really quick.
 
Famine said:
Side note...I'm tired of my belly fat. My digital scale says I'm 21% BF. I know digital scales are notorious for being wrong, but the mirror doesn't lie. But man...I love beer and hate running...sounds like I'm screwed.
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^^^lol

I woke up today in crazy pain...but not "I'm broke" sort of pain, just "I over did it" sort of pain. So no workout today...just 12 hours of working on the house. Sanded wood for 6 hours, stained a door frame, roughed in another door, and some odds and ends.
 
7/16/16
531 BBB+ Routine

Weight: 224

Standing Military Press (cleaned)
5x95
5x115
3x135
5x165
3x185
3x205
10x95
10x95
10x95
10x105
10x115

Wide Lat Pulls
12x90
12x110
10x130
6x150
10x130
These are a bit tricky since I have to sit on the ground without anything holding me in place. Just making do.

DB Shrugs
20x85
20x85
20x85
20x85

Felt fine waking up this morning. Soreness from doing deads was a one day thing. So that's good.
 
Hopefully when you are down with at least all the sanding and staining the strain on your lower back goes a way.
 
Famine said:
^^^lol

I woke up today in crazy pain...but not "I'm broke" sort of pain, just "I over did it" sort of pain. So no workout today...just 12 hours of working on the house. Sanded wood for 6 hours, stained a door frame, roughed in another door, and some odds and ends.
Click to expand...

those are kind of obnoxious days when you feel like you didn't get a real workout in yet you busted your ass enough to be too tired and sore to workout.
 
7/25/16

Weight: 221

Warm Up
Cable Crunches
Hypers

Deads
5x135
5x185
5x215
3x255
3x295
3x335
3x375
5x225
5x225
5x225
5x135
5x135

Hanging Leg Raises
3 sets of 20
...but not really since my bar is low and I have to 90 degree my knees.
 
7/26/16
531 BBB Routine

Weight: 225

Warm Up
Remodeling my house

Bench
5x135
5x155
3x185
3x215
3x245
1x285 :sad: well, they can't all be winners
10x155
10x155
10x155
10x155
10x155

V-Bar Rows
10x140
10x160
10x180
10x200
10x200

Rear Delt Bands
5 sets of 15
 
7/27/16
531 BBB Routine

Weight: 223

Warm Up
Cable Crunches
Hypers

Squats
5x155
5x185
3x225
3x285
3x315
2x335
1x365 not pretty
10x135
0x135
My knee started talking to me when I was half way down on that last set, so I called it good rather than toughing it out.

Leg Curls
5 sets of 10

Okay, that's it for Big But Boring...I'm bored with it. I'm also bored with not having any preworkout for the past God knows how many months. I'm gonna go back to my old workout routine (mostly, I miss shrugs every week) and some C4.
 
7/28/16
531 BB Routine

Weight: 222

I'm starting up my old routine, and this is without any days off. But I'm gonna be out of town most of next week, so I'm shooting to lift every day until then. We'll see...

Standing Military Press (cleaned)
5x95
5x115
3x135
5x155
5x175
3x195
Last set was WAY too heavy for today.

BB Upright Rows
10x65
10x85
10x105
10x125

Seated Arnold Presses
12x45
12x45
12x55
12x55

Rear Delt Bands (low to high)
4 sets of 15

BB Curls
3 sets of 12
Bicep still hurts.


Tricep pump...

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Looking good Mr Famine!
 
7/29/16
531-ish BB Routine

Weight: 221

Cable Crunches
15x70
15x80
15x90
15x100

--superset w/--

Hypers
4 sets of 15

Deads
5x135
5x185
5x215
5x255
5x275
I held off on the last two sets. I did these 4 days ago. That's not long enough for me to recover.

Chinups
5 sets of 5
Bicep still hurts.

Wide Rows
10x100
10x140
10x160
10x180
I felt the need to do a wide row, but man, these were awkward.

Okay, workouts going well this week. It's probably because I know I'm going back to school/work soon and need to keep up my tough guy look to intimidate the kids. ;)
 
dapack said:
When is your summer break over with?
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Technically, this upcoming Monday. I have to go to a week long seminar in Chicago. Then the following week is meetings with my department to revise exams. Then the week after that everyone has to report back to the school. The kids the following week. We use to start after Labor Day, but that changed.
 
wide rows are weird as hell if you are not used to it, but i think it's just like if you are used to bench with a close grip, wide grip feels weird too
 
Famine said:
Technically, this upcoming Monday. I have to go to a week long seminar in Chicago. Then the following week is meetings with my department to revise exams. Then the week after that everyone has to report back to the school. The kids the following week. We use to start after Labor Day, but that changed.
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So you get less time off compared to the students. Never thought about all the additional work and stuff that needed to be done. What grade/ class do you teach?
 
dapack said:
So you get less time off compared to the students. Never thought about all the additional work and stuff that needed to be done. What grade/ class do you teach?
Click to expand...

High school, mostly 9th grade English.

Speaking of teacher's summer vacations, the first two weeks of summer vacation I taught summer school. And the next two weeks I did online college courses in order to keep my teaching certificate current. My "vacation" from work was really about 3 weeks. I'm not sure how people think teachers get 3 months of summer vacation.
 
7/30/16
531 BB Routine

Weight: 225

This makes 7 day in a row. I'm pretty sure the C4 I got yesterday is helping. Still, my body is tired.

Bench
5x135
5x155
3x185
5x205
5x235
4x265
Man, I thought I had 2 more reps in me. Guess not.

CGBP
10x135
10x155
10x175
10x195
I was sort of proud of myself...on the last set, I hit the left safety bar on rep 7, the right safety bar on rep 8, got all topsy-turvy, but rebounded fine for reps 9 and 10.

--skipping dips until I figure out this bicep issue--

Tricep Rope
10x50
10x50
10x60
10x60

Tricep Bar Pressdowns
10x70
8x80
10x70
20x50

Okay, either squats or jogging tomorrow. I should probably jog since my fat harry belly might be in a pool next week with co-workers at the hotel...cause you know, one quick jog will fix that, lol. :dance:
 
Famine said:
High school, mostly 9th grade English.

Speaking of teacher's summer vacations, the first two weeks of summer vacation I taught summer school. And the next two weeks I did online college courses in order to keep my teaching certificate current. My "vacation" from work was really about 3 weeks. I'm not sure how people think teachers get 3 months of summer vacation.
Click to expand...
Sounds like you are pretty busy in the summer with everything.
 
7/31/16
531 BB Routine

Weight: 224

Day 8 of working out in a row. I'll be taking the next 7 days off since I'm heading to Chicago for conferences. I'd say I'd workout at the hotel, but I'm sure none of my pear shaped co-workers would be down for that, so I'll probably just do what they do...sit around and talk...boooooring.

Squats
5x155
5x185
3x225
5x245
5x285
5x315
Kinda surprised that went as well as it did.

BB Calf Raises
4 sets of 15x225
Superset with 45 degree angle calf stretches

DB SLDL
3 sets of 12
I tried these and liked them. I was expecting them to be harder on the low back because there's no touch-and-go, but actually I found them to be quite fluid. The only thing I'd like to focus on is my shoulders rolling forward.

Decline Situps
3 sets of 20


Okay, time to do some laundry, pack some bags, pay some bills, make a honey-do list for the wife, and button up a dozen things around the house.
 
dapack said:
Sounds like you are pretty busy in the summer with everything.
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Ridiculously busy. But part of it is my own doing. I can't leave well enough alone. But that's okay...soon I'll be back and work, so I won't have to work so hard. Ironic but true.
 
Glad you squats went well. Let us know if a few days how your glutes/ hams feel after the dbl sldl. First time I did them I was so sore.
 
8/7/16

Weight: 227

Standing Military Press (cleaned)
5x95
5x115
3x135
3x165
1x185

First day back after my out of state trip. Apparently whatever I did made working out the next day impossible. I called it quits after 10 minutes.



8/8/16

Standing Military Press (cleaned)
10x95
10x115
10x135

Trap Bar Shrugs
10x135
10x185
10x225
10x275

Nope, still don't feel right. Quit after 20 minutes.



8/9/16

Weight: 222

Cable Crunches
4 sets of 15

--superset w/--

Hypers
4 sets of 15

Deads
5x185
5x225
3x275
3x315
3x365
0x415
1x415
Not too shabby considering I haven't been over 400 in a while.

DB Rows
3 sets of 10

Post note: the next morning when I woke up, I felt like I was hit by a car. Holy crap.
 
Hmm, some sort of bug? You were on a roll with those lifts!
 
kenpoengineer said:
Hmm, some sort of bug? You were on a roll with those lifts!
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A week-long seminar in Chicago where I spent 10 hours a day sitting motionless listening to lectures, then 3 hours drinking in the evening with co-workers, then 6 hours attempting to sleep in a bed that was softer than cotton candy floating on a lake in zero gravity (opposite of my rock hard bed). No bug...my body just hurt, inside and out.
 
9/12/16

Weight: 227

Cardio
2 miles elliptical

Warmup
Lots of shoulder stretches
Foam roller

Bench
20xbar
5x135
5x155
3x185
3x215
3x245
2x285

CGBP
10x135
10x155
10x175

Tricep Pushdowns
2 sets of 10 w/bar
2 sets of 10 w/rope
2 sets of 10 w/one hand

Low Pulley Delt Raise
4 sets of 10
 
Famine said:
A week-long seminar in Chicago where I spent 10 hours a day sitting motionless listening to lectures, then 3 hours drinking in the evening with co-workers, then 6 hours attempting to sleep in a bed that was softer than cotton candy floating on a lake in zero gravity (opposite of my rock hard bed). No bug...my body just hurt, inside and out.
Click to expand...

I know exactly what you mean! Combined with horrible food they serve and horrible things happen to your body!
 
8/13/16
531ish BB Routine

Weight: 224

Squats
5x155
5x185
3x225
3x265
3x305
3x335
1x365

Standing BB Calf Raises (off plates)
4 sets of 15x315

--superset w/--

45 Degree Calf Stretches

DB SLDL
3 sets of 10x85

Decline Sit Ups
3 sets of 20

--superset w/--

Hanging Knee Ups
3 sets of 20

Man, I tell you what...I was winging it when I superset sit ups with knee ups...holy crap, my front hips and abs are rocked. I can barely stand.
 
Famine said:
A week-long seminar in Chicago where I spent 10 hours a day sitting motionless listening to lectures, then 3 hours drinking in the evening with co-workers, then 6 hours attempting to sleep in a bed that was softer than cotton candy floating on a lake in zero gravity (opposite of my rock hard bed). No bug...my body just hurt, inside and out.
Click to expand...

that's exhausting. tradeshows and seminars somehow always wear me out even though I feel kinda like i'm not doing a lot.
 
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