Vacation is over

[K-Court]

Your numbers always impress me, Paul. You're moving some great weight. What do you think is the root cause of your inconsistency? What's your proposed solution?

[Jimbo]

Originally Posted by K-Court

Your numbers always impress me, Paul. You're moving some great weight.

ditto

[pjb923]

Thanks guys. The cause of my inconsistency is just life getting in the way. I know I could have found the time to get a 3rd workout in, but found excuses not to. The solution is going to have to be a team effort between me and my wife. We both have to push each other to get off our asses and get to the gym when the motivation isn't there.

I'm off to a good start this week. Here is yesterdays workout.

11/21/07

Front Squat
45 x 8
95 x 10
135 x 8
185 x 8
225 x 8 x 2 sets

BB Overhead Press
45 x 10
95 x 10
115 x 10

Leg Press
90 x 10
180 x 10
270 x 10
270 x 20
270 x 15

Lat Pull-down
80 x 10
130 x 10
180 x 8 x 2 sets

Leg Curl
100 x 10
150 x 10
200 x 10

Leg Extension
100 x 10
160 x 10
240 x 12

Captain's Chair Leg Raises
2 sets of 12

I finished with 20 minutes on the elliptical followed by some stretching and some more ab work.

I was supposed to do deadlifts tonight but didn't feel like it. My new plan is go into the gym with a plan but not be afraid to make changes if I feel like it. I had a stressfull day at work and I tent to carry my stress in my back and doing deadlifts would have been asking for an injury. The last time I was stressed out I bent over to pick something up and was out of commission for almost a week.

So, instead I decided to get my stress out by punishing my legs a little bit.

On a side note... I got out of work early and was at the gym almost 2 hours earlier than my usual time. I always find it interesting to go at a different time since the regulars that I'm used to seeing were not there. I have to say that they early crowd has some interesting characters. The squat rack was in full use with kids doing 1/4 squats, feet pointed out at least 45 degrees. First a set of 135, then 225, then why not go for 275 since you are hardly doing any work anyway.

There was another guy doing 1/4 squats moving way too fast and facing away from the squat rack. I would think racking the bar at the end of the set would be rather difficult with it behind you. To his credit he did a few sets of BB lunges after the "squats".

Now I'm off to go eat too much turkey. I hope everyone has a great Thanksgiving.

[bigDman]

nice squating

[RacerBill]

I can certainly understand that feeling with the motivation. I think we've all been there.

Good plan to get to the gym, then make changes as needed. You're smart to avoid the things that trigger problems, rather than just bullheadedly take on the workout anyway (as I've done on occasion...).

Good workout there. Looks like you really fried the legs.

[pjb923]

Thanks guys.

The holiday week into the weekend got crazy, but I managed to make it to the gym today.

11-25-07

BB Dynamic Lunge
BW x 5 each leg
45 x 5 each leg
95 x 5 each leg
135 x 8 each leg
165 x 9 each leg
175 x 7 each leg
175 x 5 each leg

DB Chest Press
50's x 10
100's x 10
100's x 6
95's x 8

Seated Row
80 x 10
130 x 10
170 x 10
180 x 10
190 x 8

Back Extension
BW x 10
+10lbs x 15
+25lbs x 10

Another strong workout today. I increased the weight on everything. I'm not sure how long I'm going to stick with this workout plan. I still have not come up with a 3rd day to add, so I will probably go back to a pre-written routine some time in the near future.

[pjb923]

It's been a while. Just as I was picking up speed and getting really motivated to get into the gym.... I get sick. I have been feeling like crap with a sore throat and sinus congestion for the last week. I think it's finally coming to an end, so we might actually see some workouts here again.

[Lost Dog]

Feel better, Paul.

I've been feeling unmotivated, myself. When I'm lifting, I'm good. It's the eating. I can't stick to a goal. Every day is a toss up on whether I eat according to plan. Oh wait. What plan?

[pjb923]

Wow, it's been quite a long time since I posted here. Let's just say that things have been crazy. I had about a month where I hardly made it to the gym, but my workouts have picked back up recently.

My time was consumed for a while putting together an online community for photographers. Welcome to POEtic-Pixels

A month ago 80% of the people in my office were laid off. We have 60 days to continue working and look for another job. I am about half way through that period and have a few interviews lined up for next week, but no offers yet. I never thought that searching for a job could be so time consuming.

Over the last month I have been jumping around between routines. I was very roughly following NROL Fat Loss II, then I did a few workouts from the Waterbury Method, a few days of barbell complexes and finally decided to just do my own thing.

In my month of being lazy I put on a few pounds and I need to shift my focus a little and add more cardio to my routine. My plan is to keep things very simple and do a quick intense weight routine followed by at least 20 minutes of cardio 3 days a week and another day or two dedicated to just cardio or interval training.

Last night was my first workout following this plan.

I walked into the gym with a rough idea of what I wanted to do, but nothing was written down. I decided to include 5 sets of 5 of a compound lower body movement followed by an upper body superset. The back extensions were thrown in at the end just because I felt like it.

Front Squats
45 x 5
95 x 5
135 x 5
225 x 5
245 x 5 x 3 sets
265 x 5 x 2 sets

Superset
Dips
BW x 10 x 3 sets

Pull Downs
150 x 10 x 3 sets

Back extensions
BW x 10
BW +10 x 10 x 2 sets

I ended with 20 minutes on the elliptical.

[RedLefty]

Wow, that's some crazy life-stuff you've got going on there. Certainly understandable why you haven't been around here, although you've been on my "most wanted" list for several weeks.

Not that kind of wanting.

[pjb923]

I think I get what you are hinting at RL. I am long overdue on my picture post, but since you said something I think I'll go post something right now.

[hard_rox]

Who just walks into a gym after a month's hiatus and front squats 265 for 2 sets of 5?!? Freaks, that's who! I hope you have DOMs for a week!

Good to see back at it, Paul. Best of luck with the job search.

[Mahler]

Originally Posted by hard_rox

Who just walks into a gym after a month's hiatus and front squats 265 for 2 sets of 5?!? Freaks, that's who! I hope you have DOMs for a week!

Good to see back at it, Paul. Best of luck with the job search.

I'll second that.

Best of luck with the job search. Welcome back. I missed the pics, but got my fix today.

[pjb923]

Thanks guys, but I didn't exactly go in cold and start with this workout. I worked my way back up over the last few weeks, just didn't log the workouts here.

Trust me, my first workout after the break was not nearly as impressive (and I did have DOMS for quite a few days) but I do feel that the time off may have actually worked to my advantage and my strength has come back quicker than I expected.

Last week I did a workout from the Waterbury Method which called for 10x3 squats. I did 2 sets of 3 at 275lbs and 8 sets at 315, but I have been trying to concentrate on front squats to avoid any extra stain on my lower back.

My current best front squat is 315 for 1 and I feel that I will be able to improve on that number very soon. I think I'm going to stick with the 5x5 scheme for a while and see what kind of results I can get from it.

I'll keep you guys posted on the job search.

[gregl515]

Sorry to hear about the job loss. Good luck with your search.

[pjb923]

I was short on time last Friday, but managed to get in a quick workout. I planned on doing some leg work, but all of the front squats that I did the day before were making it very difficult. I did a few sets of seated rows and some chest work, followed by cardio on the elliptical.

Last night I got back into my new format and hit my legs hard.

BB Alternating Lunges
45 x 5 each leg
95 x 5
135 x 5
155 x 5
165 x 5
175 x 5 x 3 sets

Seated OH Press
45 x 10
65 x 10
95 x 8
115 x 8 x 2 sets

Pull-downs
80 x 10
130 x 8
160 x 8 x 3 sets

That was it for the weights. I was a little short on time again and ended with 15 minutes on the elliptical and called it a night.

The job search is going well. I had 2 interviews already this week, and have another 2 lined up for next week. And just last night received an email from a co-worker with another possible opportunity for me.