Taman's accountqability/Comback log.

Got a bit behind here, but does not mean I have not been working :)

7/15/13 Chest

Flat BB Bench 190x5, 20x5, 250x4 +1 assisted rep

Inc DB Bench 80'sx10/6, 70'sx8

Decline BB Bench (Been a long time) 185x8/8

Nautilus Pec Deck (Drop set) 140x10/120x6/90x8/60x8

7/16/13 Quads and Triceps

Back Squat 145x5, 195x5, 235x5

Front Squat (Oly grip again) 145x5/5

Hack Squat Sled 140x8 (very deep)

Close Grp Bench (Went lighter with a focus on reps/form) 155x15, 165x12, 175x10

EZ Crushers 85x12/11

Underhand Straight Bar Cable Tri extension 110x14 (good buern)
 
wasme said:
Solid workouts bro... good to see you are still pluggin away!
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Good to see you are still here tagging along :)

7/19/13 Delts and Bi's

Note: Pulled a muscle (I think) in my neck, right side, base of my skull, limited ROM with pain turning my head to the right. Came racking the bar on last set of OH BB Presses, still had a fair amount of tension in my traps, turned my head to make sure I hit the power rack "arms", felt a little pop.

Standing OH BB Press (Full ROM) 135x5, 155x5, 165x5, 135x12 (burn down)

Seated OH DB Press 55'sx8/8

Cable Face Pull 100x15/15

DB Front Raise 15'sx15

Seated Alt DB Curl 40x10/10, 8/8

Wd Grip BB Curl 70x12/10

Hammer Curl 20'sx15, 25'sx12
 
jimbuick said:
Where are you sitting weight wise currently?
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Gotta be honest here, have yet to really get the diet in check. I will do great for 3 or 4 days and then blow it. Last weigh in was 305, that was 7/17/13. Need to get it done and get the scale moving back down.
 
taman6886 said:
Gotta be honest here, have yet to really get the diet in check. I will do great for 3 or 4 days and then blow it. Last weigh in was 305, that was 7/17/13. Need to get it done and get the scale moving back down.
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How are you feeling though? Stronger? A little more conditioned?
 
jimbuick said:
How are you feeling though? Stronger? A little more conditioned?
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The upper body strength is bouncing back pretty nicely, lower body workouts are grueling, deads more than squats. I can do 25 minutes before I get bored to death on stationary bike, this was my first real go at actual bicycle riding.
 
taman6886 said:
The upper body strength is bouncing back pretty nicely, lower body workouts are grueling, deads more than squats. I can do 25 minutes before I get bored to death on stationary bike, this was my first real go at actual bicycle riding.
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Lower body workouts are supposed to be grueling!
 
I have been advised to shut it down for a week due to the neck injury. However, as it is feeling much better, I think I am just going to skip Deads/Rear Chain Day and start this week off with chest/bench work and see how that goes, maybe hit the squat rack too. I completed the remainder of my delt and bi workout on Friday with out any real issues, so I think I should be ok.
 
taman6886 said:
Gotta be honest here, have yet to really get the diet in check. I will do great for 3 or 4 days and then blow it. Last weigh in was 305, that was 7/17/13. Need to get it done and get the scale moving back down.
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ok ball busting time. My Brother. We have had our fair share of ups and downs this past year or so. No more excuses sir. Lets get this crap under control and break the damn 300 lb mark.
 
Onlychevy6 said:
ok ball busting time. My Brother. We have had our fair share of ups and downs this past year or so. No more excuses sir. Lets get this crap under control and break the damn 300 lb mark.
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That's what I need, thanks brother. Have been doing pretty well with it the last couple of days. This evening I decided not to go AMA and will not be lifting again till Saturday due to the neck strain needing to heal. So instead I came home and took the wee man for a bike ride, it was windy and pretty rough but I added another 5 minutes compared to last time. 16 minutes, 1.5 miles. This has really brought home to me how bad my cardio conditioning is at this time. Last summer I was hitting 7 mile bike rides in the heat of July and August. Well, gotta start where you are at, but at least I am started.
 
taman6886 said:
That's what I need, thanks brother. Have been doing pretty well with it the last couple of days. This evening I decided not to go AMA and will not be lifting again till Saturday due to the neck strain needing to heal. So instead I came home and took the wee man for a bike ride, it was windy and pretty rough but I added another 5 minutes compared to last time. 16 minutes, 1.5 miles. This has really brought home to me how bad my cardio conditioning is at this time. Last summer I was hitting 7 mile bike rides in the heat of July and August. Well, gotta start where you are at, but at least I am started.
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That's what I like to hear. Need to take care of your neck for sure. But as far as riding bikes or skateboarding etc etc. Anything we can do with our kids will include some sort of cardio. LOL... And it could actually be fun in the mean time. Not like running on a treadmill or stair master. etc etc
 
Ok, was a day late on getting back at the iron, but got it started today. I was able to stand up and get a few revolutions standing on the stationary bike. This is exciting to me, as I have been unable to stand and push with the left leg on my bicycle and I view this as a major stride. Anyways, did 5 minute warm up then about 12 minutes post lifting while I was waiting on my oldest.

7/28/13 Chest and Bi's

Incline BB Press 135x12, 165x5, 195x5, 210x4

Rev. Pyramid Flat DB Presses 95'sx6, 85x8, 75'sx10

Standing Alt DB Curl 45x8/8, 7/7

Wide Grip BB Curl drop set 85x6, 65x6, 55x5, 35x10

Standing Cross Body Hammer Curl 20x12/12, 10/10.
 
Work went to hell in a hand basket today, I opted to come home and hit the bike. Did 24 minutes, 2.84 miles. Was also able to get some full revolutions standing on the left foot to push, got a bit of road rash taking the last turn to get home with foot slipping off the pedal and causing a wipe. Many thanks to my loving wife who cleaned me up and bandaged my (mild) wounds. Anyways, took on a long, slow incline that I knew would be a challenge right off the bat, just to prove to myself I could do it. Did enjoy having gravity on my side on the way down. Also shaved nearly 2 minutes off of my pace from last ride to 1Mile/8.26 minutes. No Toure de France winner, but is an improvement and winning that race is not my goal anyways :)
 
7/30/13 Got in, hit it hard, got out. Started with a brief bike warm up.

Back Squat - 145x5, 195x5, 235x5, Bench Squat 155x10, but hit every rep, happy with that one most of all today.

Front Squat 135x6/6

Deep Hack Sled Squats 140x8

Figured I needed to start to do some calf work to fight the atrophy in the left leg.

Left Leg only seated calf raise 25x20

2 legged seated calf raise 90x12
 
Started DCP 2.0 today now that I think I have finally gotten the proper mindset to do the diet right.

8/1/13 4:44-5:50

Standing OH BB Press (these may have been five pounds heavier then noted depending on who you believe on how much the bar weighs)
140x5, 160x5, 170x5, 140x9 (Again, down to the collar bone, no momentum push from the hips.)

Seated (90Degree) OH DB Press 60x8/6+Partial

Seated DB Lateral Raise (Strict form) 20x8/7

Close Grip Bench (Dropped some weight to put the focus on keeping the elbows in) 155x15, 175x10, 185x6

Straight Bar Skull Crusher 70x12, 80x10

1H Cross body cable underhand tri extension 30x15/15, 40x10/10

Decline Sit Up 10, Cable Crunch 180x25.
 
8/2/13 Rear Chain 4-5

Deads 135x5 (Warm up) 185x5, 235x5, Strapped on the belt and gave it a go 275x3

V Bar Pull Down 140x10/10/8

Back Hyperextension NWx15, 25x12

BO DB Row 85x8/8, 8/8

D Bar Cable Row 150x10/10
 
Work till 3 today, then have to get brakes and oil change done. Weather permitting, going to get in some bike time today.
 
Worked three hours in the sun on the car, between that and the wife's "supervision and commentary" accelerating my pulse, it was close enough to cardio. Diet was again fairly tight today (no sweets or junk) just over 1800 cals.
 
^^^:toofunny:What's up, brother!?! EDIT: Check it out, I just hit my 10K post in your accountability log!!! :hump:
 
taman6886 said:
Worked three hours in the sun on the car, between that and the wife's "supervision and commentary" accelerating my pulse, it was close enough to cardio. Diet was again fairly tight today (no sweets or junk) just over 1800 cals.
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My wife comments on my daily routines gets my pulse going a lot lol so I know where your coming from! :D
 
stxnas said:
^^^:toofunny:What's up, brother!?! EDIT: Check it out, I just hit my 10K post in your accountability log!!! :hump:
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Grats bro! Monday weigh in was a shameful 307.6 was 302.4 this am, got it moving in the right direction finally! Hoping to be close to 295 next week. Need to mow and (again) hope for a bike ride this afternoon.
 
Bro, do you even Black Liver?
 
8/7/135:30-6:30 pm. Chest and quads

BB flat bench 135x12, 195x5, 225x5, 245x5, 205x12 (burn down set)

Incline DB Bench 75'sx 10/8, 65'sx10

Back Squat 155x5, 205x5, 245x5 pulled in a bench165x 10/10 butt on bench.

Front squat 145x5/2 (lost balance, had to rack it) hit it again for another 5.

Diet tight again today.
 
8/8/13 5:15-6:00 PM

Standing OH BB Press 145x5, 165x5, 170x4, 145x6

90 Degree Seated OH DB Press 45x10, 50x8

Seated BD Lateral Raise 20'sx10/10 (No swinging, straight pulling)

Cable Face Pull 110x12, 120x12

*Rehab calf work

2 legged seated Calf raise 90# plate weight only 20/18

Left leg only seated DB on Knee calf raise 25x18/16

Standing Calf Raise on 2" Step (Body weight only) 20

Hanging Leg Raise 15/10
 
DreamWeaver said:
Some better numbers coming in I see.
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Aye, good to see you are still checking in on me DW :)

8/9/13 4:50-5:45 Rearchain

Assisted Pull Up (-130) 8/8/6

Deads 165x5, 205x5, 265x5 (with belt)

BO DB Rows 90x8/8, 8/8 (l/r)

Back Hyper extension 35x12, 35x8+4 Body Weight

Cable V Bar Row 160x10/10
 
8/10/13 11:15-12:15 Tri/bi

Close Grip Bench 165x12, 185x10, 205x4

Straight Bar Crushers 85x12, 95x10/10

Underhand Straight Bar Tricep Ext: 100x12 (switched to a pivoting bar)x20

Standing Alt DB Curl 50x6, 45x8, 35x12

Med. Grp Straight Bar Preacher 50x12, Drop Set 80x4, 60x4, 40x8, 3x12
 
stxnas said:
How's your Saturday going?
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Pretty good, got the lifting in, just got back from a church picnic, my little guy chose to take the step of baptism so that was cool. Now it is just trying to crank out home study courses for my license renewal.
 
8/12/13 Chest and Quads 5:20-6:16

Incline BB Bench 135x12 (w/u) 165x5, 195x5, 215x5, 185x8

Flat DB Press 90'sx8/6, 75'sx10 (burn down set)

Back Squat 165x5, 215x5, 255x5, pulled the bench in for 175x10 , butt on bench 10/10

Front Squat 150x5/5 (Getting used to the Oly grip)

Diet was tight today, just over 2000 cals.
 
8/15/13 5-5:55

Standing OH BB Press 145x5, 160x5, 175x5

Seated OH DB Press 55x10/6

DB Front Raise Drop Set 25x6, 20x6, 15x8

Cable Face Pull 130x15/14

Calve Rehab Work

Seated 2 L Calf Raise 110x24

Seated Left Leg Only DB Calf raise (at deficit with step) 30x30

Standing BW Only Calf Raise at Deficit on step 25

Hanging Leg Raise 15

Cable Crunch 180x25
 
8/16/13 4:50-5:40 Rear Chain

DL 135x5 (Warm up) 185x5, 235x5, 275x4 (Was really hoping for 5 here)

V Bar P/D 150x8/8/6

Back Hyper Extension 45x12/10+ 5 Body weight only

Bo DB Row (l/r) 100x6/6, 5/5

BB Shrugs 225x10 Front, 225x9 Behind Back
 
wasme said:
Haven't chimed in a while, but been watchin'... awesome work man.
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Much appreciated kind Sir!

Worked 6 hours today then hit the Y while I was in town for an arm workout using my after hours pass card. Had to be a bit more cautious on some things, being "all alone in the danger zone."

Close Grip Bench 170x10, 189x8, 210x4

Straight Bar Crushers 105x7/6, 85x12

UH Single Arm Cross Body Tri Ext: 40x12/12, 60x8/8

Drop Set x2 Alt DB Curls: Set 1) 50x6, 40x6, 25x12 Set 2) 45x6, 35x6, 20x12

Wide Grp BB Curl @ 65x10/8

Opposing set, no rest 2H Cable Curl to 2H OH Tri Ext at 100lbs x2, no rest Curl 10 Reps. Tri Ext15 Reps, Curl 4 Reps, Tri Ext 10 Reps.
 
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