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Post by firedrake on Sept 8, 2011 19:37:34 GMT -5
Tuesday Chest and Triceps:
Chest/Tri day (I figured the last time I hit triceps was 4 days ago, so it was okay).
Weights were down a bit today, because I wasn't quite 100%.
Close Grip Straight Arm Pullovers: 90 x 20, 110 x 18, 120 x 15, 120 x 12
Incline Cable Flyes: 25 x 15, 27.5 x 12, 27.5 x 10
Incline Bench Press: 95 x 12, 135 x 10, (moved to parallel grip bar) 85 x 10, 105 x 10, 125 x n8
Neck Presses: 95 x 12, 135 x 10, 135 x 10
Superset:
Flat Bench DB Flyes: 35 x 12, 35 x 12, 35 x 12, 35 x 12
Cable Crossovers: 30 x 12, 30 x 12, 30 x 12, 30 x 13
Hammer Strength Close Grip Bench Press: 25/s x 15, 35/s x 15, 45/s x 12, 45/s x 10
Superset
Straight Bar Pressdowns: 90 x 15, 90 x 15, 110 x 12, 110 x 12
Reverse Grip Straight Bar Pressdowns: 90 x 15, 90 x 15, 110 x 12, 110 x 10
. . . that was it. I was done. Shoulder didn't want to do skullies today.
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Post by firedrake on Sept 8, 2011 19:40:51 GMT -5
Back/Biceps day . . . still sore in the chest from Tuesday, which is cool.
Nautilus Xpload Pulldowns: 90 x 20 (wu), 180 x 20, 230 x 20, 250 x 10, 180 x 12 (slooooowwwwww)
Close Grip Straight Arm Pulldowns: 90 x 20, 110 x 15, 120 x 12, 90 x 12
Close Grip Standing Low Pulley Rows: 250 x 15, 300 x 8 (lost balance), 300 x 12, 300 x 12, 180 x 12
Bent Over Barbell Row: 135 x 15, 185 x 12, 205 x 8, 205 x 15 !!!
Reverse Grip Bent Over Barbell Row: 135 x 15, 135 x 15, 135 x 15
Reverse Hyperextensions: 20 x 15, 40 x 15, 50 x 12, 50 x 15
Bent Over Dumbbell Row: 90 x 12, 90 x 12, 90 x 12
Barbell Curl: 12/12s @ 50
Dumbbell Concentration Curls: 15 x 15, 15 x 12, 15 x 12, 15 x 15
Standing Dumbbell Alternate Curls: 25 x 9, 30 x 8, 30 x 8
EZ Bar Preacher Curls: 55 x 12, 65 x 10, 65 x 8
Abs:
Crunches: 125 x 1 L, M, R
KneeUps off bench: 40 x 2
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Post by firedrake on Sept 8, 2011 19:48:38 GMT -5
Thursday Cardio and Abs:
Today was what I sarcastically refer to as a "fun" day. Lots of cardio and abs wearing my neoprene sweatsuit -- both layers; the shortly underneath and the long sleeved shirt and long pants. Every now and then, I like to sweat things out.
Treadmill: 40 minutes -- only the third time I've been on the treadmill this year . . . next time, back up to an hour.
Crunches: 100 x 2 L, M, R
Cross-body elbow-knee crunches: 50
Leg Raises: 25 x 2
Band Crunches: 100 L, M, R
You know you're overheated when you take off your sweats in the bathroom to change into something drier to drive home . . . and the mirror fogs up.
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Post by firedrake on Sept 23, 2011 11:37:22 GMT -5
So, I got back and did a leg day on Friday, 9/12 -- not a great one, but got the work done.
Leg Extensions: 12/12s @ 54 -- different machine -- better motion and isolation of the quads, but weird weight stack. Unfortunately, the infection on the front of the leg made it painful to put the front of the ankle against the pad.
Smith Squats: (I stayed with these today, just to get back in): Bar x 15 wu, 25s x 12, 35s x 12 45s x 12 55s x 10, 65s x 6 -- for some reason, walking around for four weeks with the right leg so swollen the quads wouldn't work caused the glutes to finally get the idea! Go figure. Definite positive control of the glues on the way up. This is A Good Thing. (I can tell it's been four weeks since I worked legs)
Leg Press (low on the plate, close stance): 3pps x 25, 4pps x 18 4p+35 x 10, 4p+35 x 13
Dumbbell Straight Leg Deadlifts: (Or at least, as low as I could get -- about mid shin) 40s x 12, 50s x 12, 60s x 12 . . . definitely need to work on the stretch and my hip mobility.
Leg Curls: 60 x 12 x 4
. . . as I said, not epic work, but steady, and I WAS sore afterwards, so we got the RIGHT muscles to do the work.
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Post by firedrake on Sept 23, 2011 11:39:38 GMT -5
Today (9/12) was chest and triceps -- again, I didn't make it till later in the afternoon, so power wasn't as high, but the MMC and the pump were, for some reason, inCREDible.
Close Grip Straight Arm Cable Pullovers: 90 x 20, 110 x 20, 130 x 15, 130 x 10
Incline Cable Flyes: 25 x 15, 27.5 x 12, 30 x 10, 15 x 15 burnout
Incline Bench Press: 135 x 8, 145 x 7 (WTF???), 95 x 12, 95 x 10 . . . I don't know WHY I was so weak on these today, unless it was because I changed the angle on the cable flyes to bring 'em up higher.
Neck Presses: 95 x 12, 95 x 12, 95 x 10
Superset:
Flat Bench Dumbbell Flyes: 35 x 12, 35 x 12, 35 x 12, 35 x 12
Cable Crossovers: 30 x 12, 30 x 12, 30 x 12, 30 x 12
Hammer Strength Close Grip Bench: 25s x 15, 35s x 12, 35s x 12
Superset:
Straight Bar Triceps Pressdowns: 90 x 12, 90 x 12, 90 x 12, 90 x 12
Reverse Grip Triceps Pressdowns: 90 x 12, 90 x 12, 90 x 12, 90 x 12 . . . DAMN this was a helluva pump!
Triceps Kickbacks: 35 x 15, 35 x 12, 35 x 12
Well, the weights may not have been as high as some days, but everything's tight as hell, so something went right!
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Post by firedrake on Sept 23, 2011 11:41:30 GMT -5
9/13: Well the chest and tris are well and truly hammered, and the chest is already sore as all hell, so something went right yesterday. Got in to do back and bis, but needed to bail early and leave bis till tomorrow, because I was expecting a call from work at home.
Nautilus Xpload Wide Grip Pulldowns: 90 x 20 wu, 180 x 20, 230 x 20, 250 x 20, 270 x 15 . . . I was in the middle of the last set when Steve bellowed "Now THAT'S what I'm talking about! PULL that fucker!" I about lost control on the last rep -- and he asked "Why'd you stop?"
Close Grip Straight Arm Pulldowns: 90 x 15, 110 x 15, 130 x 12, 130 x 10, 90 x 12 burnout
Close Grip Low Pulley Rows: 230 x 15, 250 x 15, 300 x 15, 320 x 12, PR! 180 x 20 -- slow and squeeze . . .
Bent Over Barbell Row: 135 x 15, 185 x 15, 205 x 12, 225 x 10 PR! I FINALLY got two plates a side for reps! YES!
Reverse Grip Bent Over Barbell Row: 135 x 15, 155 x 15, 175 x 12, 175 x 10
Reverse Hyperextensions: 50 x 15, 50 x 12, 50 x 10
I actually had enough left in the tank to DO biceps, but not the time. Oh, well -- tomorrow.
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Post by firedrake on Sept 23, 2011 11:43:13 GMT -5
9/14: I got back in and hit the biceps. One of the things about working the back first is that the arms are warmed up.
So I began with some light dumbbell curls .. . . just to get the blood flowing. Then,
Barbell Curls: 12/12s at 50 lbs. . . . the pump started quick.
Superset:
Dumbbell Concentration Curls: 20 x 15, 20 x 12, 15 x 12, 15 x 12
Cable Concentration Curls: 20 x 15, 20 x 12, 15 x 12, 15 x 12
Seated Alternate Dumbbell Curls: 20 x 12, 25 x 10, 25 x 10, 25 x 10 . . . and no, I didn't drop the dumbbell on my leg this time . . . <grin>
EZ-Bar Preacher Bench Curls: 75 x 9, 75 x 6, 65 x 10, 55 x 10 . . . this was funny. I was talking to someone as I loaded the bar at first, and mistakenly but 25s on the bar, rather than the 10 and 5 I usually use -- subconscious I suppose. When I picked it up off the rack, I thought "FUCK this seems heavy!" I then realized what I'd done, and figured "OK, let's see what I can get." I surprised myself, and my biceps!
Rope Handle Cable Hammer Curls: 50 x 15, 60 x 12, 70 x 12, 80 x 12
. . . did some decline twists with a kettlebell, and some crunches, and out . . .
Tomorrow, LEGS!
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Post by firedrake on Sept 23, 2011 11:46:13 GMT -5
9/15:
Leg Extensions: 12/12 @ 54 -- still on this other machine -- I have to say, the squeeze at the top of the extension is a lot more intense. I guess the movement is more efficient.
Smith Squats: (I'm staying on the smith right now because it's really helping get the glutes going. Still not going real heavy --trying to concentrate on going deeper) Bar x 20, 25/s x 15, 35/s x 12, 45/s x 12, 55/s x 10, 70/s x 3 -- In trying to analyze why I have trouble getting to and below parallel, I realized it isn't JUST flexibility due to the spinal fusion.
That's part of it, but not all. The other part is pure fear. Having torn one quad off at the kneecap and mangled the other in a fall, and screwed up my back in a fall or three, I'm REALLY fuckin' scared of losing control of my legs and falling again. I REMEMBER the feeling when the quad tore off the kneecap, and the pain I went through because of the back, and don't EVER want to go there again.
So the question is, how do I face it and get through it?
Anyway, moving on:
Leg Press Calf Raises: 3pps x 20, 3pps x 25, 3pps x 18; Single Leg -- 1pps x 15, 1pps x 15 -- trying hard to work on that right leg.
Hack Squats: Machine only x 20 (feet and knees close together, trying to go deep), 25/s x 15, 45/s x 12, and back to just the machine for another few, just to see how low I could get under control. I have to say the quads were far more affected by this than doing leg presses in the same fashion. They're going to HATE me tomorrow.
Leg Extensions: 63 x 12, 63 x 12, 63 x 12
Leg Curls: 80 x 12, 80 x 12, 40 x 15 -- squeeze and hold at the top.
On the other hand, my godson made my day yesterday, and I have to share. He sent me pictures of my grand-godson in several superhero costumes.
Apparently, Damian's seriously into superheroes, and he saw the picture of me from last year in my Superman costume.
He told me he shows pics of me from facebook to him, and he says I"m "Dad's dad who has even bigger muscles." I almost cried. Mike's (my godson) father was hauled away by cops in front of him when he was five, and he said to me "You're the closest thing to a father I've ever had, as role model and help. That's what a Dad is. Damn the DNA." That made my whole damn month. Mike's been through hell in his life -- and come through the other side as a remarkable man. I'd be PROUD to be his Dad.
So today, I sent him a picture of me hitting a double bi in one of my Superman t-shirts.
. . . I just had to share the good stuff, too.
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Post by firedrake on Sept 23, 2011 11:48:26 GMT -5
9/16: SHOULDERS:
Dumbbell Laterals: 12/12s @ 20, 15 x 20, 20 x 15, 25 x 12, 30 x 10 . . . these felt really crappy at the top today, and the form at the end sucked . . . oh, well. Better next time.
Incline Dumbbell Laterals: 15 x 12, 15 x 12, 15 x 12, 15 x 12 . . . these are done very slow in both directions, concentrating on the muscle movement
Cable Lateral Raises: 15 x 15, 20 x 12, 22.5 x 10, 22.5 x 10
Seated Dumbbell Press: 30 x 12, 30 x 10, 30 x 8, 30 x 8 . . . I think I prefer my Smith presses, but the machine was busy
Superset:
Upright Cable Row: 60 x 12, 70 x 12, 70 x 12, 70 x 12
Cable Front Raises: 20 x 12, 20 x 12, 20 x 12, 20 x 12
. . . and out . . . Solid pump, good burn, veins crawling across the shoulders . . . life is good.
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Post by firedrake on Sept 23, 2011 11:51:32 GMT -5
9/20 -- Sunday for Chest and Triceps:
Great day in the gym -- learned something for back, actually, that I'll put into use for back day . . .
Straight Arm Close Grip Cable Row: 90 x 20, 110 x 20, 130 x 15, 130 x 15 . . . I think this is a PR, but I'm not sure.
Incline Cable Flyes: 25 x 20, 30 x 15, 32.5 x 8(f), 30 x 12
Incline Bench Press (Parallel Grip Bar): Bar x 20, 95 x 15, 125 x 10, 145 x 10, 145 x 7, 145 x 6 . . . I get more power here, but I think for effect on the pecs, I prefer the regular bar.
Neck Press: Bar x 15, 135 x 10, 155 x 10, 155 x 8
Hammer Strength Close Grip Bench Press: 25s x 15, 35s x 12, 45s x 10, 45s x 8
Superset
Straight Bar Cable Pressdowns: 90 x 15, 110 x 12, 120 x 10, 120 x 12
Reverse Grip Straight Bar Cable Pressdowns: 90 x 15, 110 x 12, 120 x 10, 120 x 10
. . . the shoulder wasn't up to skullcrushers today. Grump. Oh, well. Anyone got a good alternative that doesn't bug the shoulders?
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Post by firedrake on Sept 23, 2011 11:54:33 GMT -5
9/19 -- had two different doctor's appointments today; one with a plastic surgeon to see about an abdominoplasty (anyone got $5400?), and one to check the progress of the injured leg.
The doctor noted there was still some swelling and redness in the lower leg from the infection, but that it had clearly improved. She then asked "Have you been training the leg? I've bet my nurse that you have." I had to admit that I had.
She said, "I'd rather you didn't for another couple of weeks, but I know you -- so I won't bother. Just remember to take your anti-inflammatories and ice it after training."
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Post by firedrake on Sept 23, 2011 11:57:55 GMT -5
9/20 -- So, today was back and biceps day.
I started with a form of assisted pullup Justin Mason showed me. Using a green wide band, I slipped it over the pullup bar, and then slipped my right knee through the band. I don't know how much support it gave me but I was able to do full pullups at my current weight.
Pullups: x 10, x 8, x 6, x 5 . . . at least in the early part of the set, I was able to pull all the way up and actually hold for a moment at the very top. I dropped to a dead hang on each rep. I got a REAL nice pump in the lats.
Nautilus Xpload Pulldowns: 90 x 20 wu, 180 x 20, 230 x 15, 270 x 12, 290 x 10, 180 x 15
Straight Arm Cable Pulldowns: 90 x15, 110 x 15, 120 x 12, 90 x 12
Close Grip Low Pulley Row: 230 x 15, 270 x 15, 290 x 12, 320 x 10 PR! . . . I proved I was a true comics geek. When I was going for the 290 and 320, I changed the playlist on my Pod -- from my typical heavy metal mix to, of all things, my collection of Superman title music from ALL the series and movies. As I settled down to get the 290, the first strains of John Williams' "Superman: The Movie" fanfare started playing. All of a sudden, the 290 seemed lighter than the 230, and I felt good enough to hit the new PR with 320.
Bent Over Barbell Row: 135 x 15, 185 x 15, 205 x 12, 225 x 8 . . . I still have a bit of a problem with balance on these.
Reverse Grip Bent Over Barbell Row: 135 x 15, 155 x 15, 155 x 15, 155 x 15
Reverse Hyperextensions: 50 x 15, 70 x 12, 70 x 12, 70 x 12
Barbell Curls: 12/12s @ 45 . . . a great pump. I didn't feel up to using last week's 50, but this got the job done.
Superset:
Dumbbell Concentration Curls: 20 x 12, 20r/15Lx 12, 20r/15Lx 12, 20r/15Lx 13
Cable Concentration Curls: 22.5 x 12, 22.5 x 12, 22.5 x 12, 22.5 x 12
Seated Alternate Dumbbell Curls: 25 x 12, 30 x 10, 30 x 9, 30 x 8
Preacher Bench EZ-Bar Curls: 55 x 12, 65 x 10, 65 x 9, 65 x 8 . . . the last rep, there, I tried desperately to get up, but I stalled out and held it at least 5-10 seconds before letting go.
. . . hellACIOUS pump today! I'm feeling more in the back right now than even usual, and I can tell the arms are going to be pissed at me soon.
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Post by firedrake on Sept 23, 2011 12:02:33 GMT -5
9/22: So, Legs again today. Yeah, the doctor said she'd rather I'd wait, but she knew I wouldn't.
Foam Rolled Hips, Piriformis and Ilio-Psoas stretch
Leg Extensions: 12/12s @ 63, + 32 x 12 x 2 right leg only
Smith Squats: Bar x 15, 25 x 15, 45/s x 15, 55/s x 10, 65/s x 8, 45/s x 10, 45/s x 12, 45/s x 10, 45/s x 10, 45/s x 10 . . . after a discussion with Vinny Galanti on focusing on staying IN the smith, and making the right muscle to the work, I'm working on taking these as deep as I can. (After Steve told me I wasn't even hitting parallel in the Smith before I hurt the leg, I'm watching carefully to get down there or a little past.) I'll be back trying free squats in a couple of weeks, once I get the glutes trained right. In doing free squats I was so worried about my balance, the legs and glutes weren't getting enough work before my balance faltered.
Giant Set
Hack Squats: (Close stance) 25/s x 15, 35/s x 15, 45/s x 12, 55/s x 10 . . . trying to get as deep as possible!
Rack Lunges: x 12, x 12, x 12, x 12, . . . I still have to hold onto the rack for balance, but these ARE getting better
Leg Extensions, Single Leg: L40/R30 x 12, L40/R30 x 12, L40/R30 x 12, L40/R30 x 12,
Seated Leg Curls: 135 x 12, 155 x 10, 155 x 10
Calf Raises: 200 x 20 (toes in), 200 x 20 (toes out), 200 x 15 (in), 200 x 15 (out) , , , done very slow with full stretch and contraction
. . . .and waddled out. I was privileged to see Steve hit his goal of a 500 lb. deadlift, but he was pissed he couldn't lock out with 520. Char's is pulling 315! Wow!
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