Those RDL sets supersetted with the leg extensions looks like good conditioning.
11/23/15
Well, I’m back…maybe, sort of, kind of. I have some personal stuff going on that requires me to be away from home almost every evening for the next few months. I will just have to do the best that I can.
Low incline BP from pins about 6 inches off of my chest.
10 x 5 with 205
One set to failure with 205, 9 reps I think. Immediately strip off weight and do one set to failure with 135, 12 reps.
Happy Thanksgiving.
I’m back after several months off to pursue political office. Campaigning is hard work and takes up all of your time if you do it right. Proud to say that I was successful. With no democratic opponent in the general election, I am on cruise control into November.
I am easing back into lifting. Bodybuilder type stuff with lots of reps and lighter weights. That may be my style for a while.
3/11/16:
20 rep squat with 135, yes…135 and no I could not walk after
Pull ups x some
DB curls 3 x 10
Hammer curls 3 x 10
3/12/16:
DB OHP 21’s - 3 sets
Lateral raises 3 x 10
Front raises 3 x 10
3/14/16
20 rep squat with 145. Could walk some after and not as sore the next day.
Preacher curls 3 x 10
Cross chest hammer curls 3 x 10
3/15/16
High incline BP with 115 - 3 x 10
Flat DB press 3 x 10
I didn’t lift for several months. I neglected my nutrition and just flat out didn’t eat much because I wasn’t hungry because I wasn’t lifting. As a result I lost down from around 240 to 205. A lot of the weight lost was muscle. Note: if you lay off for a long time and decide to immediately kick your daily protein intake back up to 1g per lb. of body weight, expect to spend some time on the toilet. After only a few days back, I feel 100 times better.
I must say, I am a little confused with the changes to the web site since I was here last. What’s up with all this?
3/16/16
20 rep squat with 155
Standing calf raises 3 x 20 with 135
DB rows 3 x 10
Pull ups
3/17/16
DB seated OHP 21’s w 25’s 3 sets
Lateral raises 3 x 12
Bent over raises 3 x 12
I weighed in last night and I have already re-gained 11 pounds (216) in the last week and a half to 2 weeks. Most of that is probably water because I started taking creatine again.
3/18/16
20 rep squat with 175
Shrugs 3 x 10
Reverse curls 3 x 10
Hammer curls 3 x 10
3/21/16
Incline Bench
Ramp to 3 RM: 135, 155, 175, 185
3 cluster sets with 185 - 5, 5, 4
5-4-3-2-1 with 155
3 x 10 with 135
A few pull ups at the end
3/22/16
SGHP
Ramp to 3 RM of 225
Clusters with 225 - 6, 7, 6
Shrugs w 135 - 3x15
Concentration curls 3 x 8
Hammer curls 3 x 8
3/23/16
Top half OHP from pins
Ramp to 3 RM of 205
Clusters with 205 - 7, 6, 6
Lateral raises 3 x 10
Rear flys 3 x 12
Standing tri ext 3 x 8
CGBP 3 x 10 w 135
3/24/16
Squat from pins
Ramp to 3 RM of 315
Clusters w 315 - 7, 8, 7
Leg ext 3 x 15
Standing calf raises paused at top 3 x 15
3/25/16
Lats and bis pump
Pull up partials bottom half 5 x 10
Rows w e-z curl bar 5 x 10
E-z curls 5 x 10
Reverse curls 5 x 10
One set of hammer curls to failure
I had to lean over and rest my elbow on the counter to brush my teeth.
3/28/16
Spent a couple of days at Portofino resort in Pensacola, Florida. Nice place. I had never been to Pensacola, but I will be back. Portofino had the best condo gym I have seen thus far. The obligatory machines and treadmills and a nice surprise…a Smith machine and dumb bells up to 85s.
Smith machine incline bench
Ramp to 3 RM of 225
Clusters with 225: 7-6-6
3 x 10 with 155
DB curls 3 x 15
3/29/16
Cybex machine shoulder press
21s - 3 sets
DB shrugs 4 x 12 and 1 x 20
Lateral DB raises 3 x 12
Reverse flys 3 x 15
3/30/16
Back home to my subterranean Globo Gym:
Meadows rows 4 x 10
Pull ups 3 x 5
EZ curls 3 x 10
3/31/16
Squat
3 x 3 w 245
1 x 20 w 135
Hammer Curls 3 x 10
4/3/16
Dead lift
135 x 2
185 x 2
225 x 2
275 - 4 x 2
Incline Bench
135 x 10
155 x 8
175 x 6
185 x 4
205 x 2
135 x 15
OHP from pins
135 x 10
145 x 8
155 x 6
175 x 4
185 x 2
135 x 15
Hammer curls
2 x 12
4/4/16
SGHP
All reps x 2
135
155
175
195
215
225 - 4 x 2
A1 - EZ curls
A2 - Tri Ext
2 x 12 each
B1 - DB flys 2 x 12
B2 - Pullups 2 x 4
Squat
135 x 10
185 x 8
225 x 6
275 x 4
315 x 2
135 x 15
Standing calf raises 2 x 15 w 135
Started the day off with some Power Snatches from blocks. That was 3 hours ago and I feel amazing sitting at my desk right now.
Bar x 10
65 x 10
75 x 8
85 x 8
95 x 5
105 x 3
115 x 2
125 x 2
135 x 1
115 - 5 singles
4/6/16
BB Rows
135 x 10
145 x 8
155 x 6
165 x 4
175 x 2
135 x 15 (too heavy, had to do rest-pause after 8 reps)
Wide grip BP
3 x 12 - 155
Lateral raises - all the way overhead at top
3 x 12
A1 - DB curls - 25s
A2 - CGBP - 155
3 x 12 each
B1 - Leg ext - 100
B2 - RDL - 135
3 x 12 each
I have started watching my diet a little closer to try to drop some BF along with my bastardized HFT program and I even plan to do some cardio/conditioning. I will end up on an actual, organized diet of some sort. For now, I have quit eating from the vending machines at work and have stocked my desk with Starkist Gourmet Select tuna packs. Some of them are pretty tasty. I just had a pack of Thai Style and it was awesome. The Mediterranean Style is good too. AS a plus, I get to hide the empty packs in co-workers desks and stink up their offices for fun. My weight loss from my lay off may actually be a good thing. I have regained muscle and I look leaner than I did before. I am at 218 - 220 depending on what point of the day I get on the scales. My strength will come back over time, but I’m not too worried about that at the present.
4/11/16
OHP 6 x 3 - 135
Push Press 6 x 3 - 155
Bench 6 x 3 - 185
Squat 6 x 3 - 225
Missed Tuesday workout. So, did some of it on Wednesday morning.
SGHP
6 x 3 - 225
Muscle Snatch
6 x 3 - 115
Snatch Grip Deads were a no go due to time. May work those in tonight.
4/14/16
Shoulders and Chest
OHP
6 x 6 with 135
Incline BP
3 x 12 with 135
Rear Laterals
3 x 12
Floor Fly - Squeeze Press giant set
3 sets 10 reps of flys and 10 reps of squeeze press
I always wanted to try Big Beyond Belief. I found the program online and started the 4 day per week program on Sunday. I figure I should be 275 with 8% BF in about 8 weeks. I lifted Sunday and Monday then had to take a trip so no lifting on Tuesday or Wednesday. Today:
DB Rows 3 x 12 - 50s
Incline BP 3 x 12 - 155
Squat 3 x 12 - 185
Calf raises 2 x 12 - 185
DB curls 1 x 12 - 25s
Tri Ext 1 x 12 - 50
Side laterals 1 x 12 - 25s