No excuses, no crying, no lies. I have been out of the gym for over 3 months. I wont get into why, like I said....no excuses, no whining. Its been my second week back and lets just say the days of repin 450+ on deads, benching 275 for reps....all that nonsense, well it is months past me. It seems now that my old warm ups are back breaking working sets.
I am a fat, weak, and slow lump of coal. My birthday is June 25. I promise you all photos of a diamond.
It has been about two weeks back in the gym, got my fat but on my j rope tonight for bout 20 min, got a lifting session planned tomorrow morning. I swear to you all, you will see a diamond by june.
I am a fat, weak and slow lump of coal. This first month is not about "Culking", its about lifting, improving cardio fitness and eating right.
Welcome back, Steve. I suspect that even with your "issues", you're still in better shape than most of us. Good luck with getting back to where you were.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
decided to lift today do to lack of soreness and lack of stimulation from outside sources(boredom), most likely gunna take the next two off, or just skip the second rest day entirely.
let me just say today kicked my but, i had to stop my workouit twice to run my head under cold water. cut it short at the end to.
1/19
Deadlift
extensive warm up
365x6
365x6
135x8(speed work)
Close grip BB bench
185x8
195x8
195x8
Bent over BB row
185x6
185x6
185x6
tricep press down
72.5x8
72.5x8
incline db curl
20EHx8
25EHx6
....its just like riding a bicycle I guess. today was my first time going over 315 on deads in about 6 months. hell it was only my 3rd time deadlifting in that amount of time hah. felt ok, speed was good, form was immaculate, grunting was inexistent.
Aint nothing to it but to do it, right Ronnie?
new avatar is for motivational purposes only. me about 2 years ago
Welcome back, Steve. What you call a fat lump of coal sure can lift a lot! Glad you're back at it, and I'm sure there'll be some great progress here.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Nice to see you back lifting! BTW, I love that song.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Hey Steve....good to hear from you. I'm sure you will become a diamond.
__________________ "I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
"active rest"
20 min jump ropin.
alternate 3 min session between heavy leather and speed nylon.
was extra difficult today for two reason, first my traps are so sore from yesterday and second my leather rope is starting to wear threw messing up the rotation. gunna grab a new one soon as i get my pay check.
gunna finish with some ab work....nothing fancy, just some basics.
.....why isnyt LT playing? and why cant SD score in the red? you replace one of those 4 kicks with a td and you have the lead? So why isnt the TD monster playin? Rivers is out there.....gates is......gahhhh
today was the closest i have been to puking since ive been back.
1/21
Incline BB Bench
205x8
215x6(blew my load to so speak)
205x6
Bulgarian split squats
40EHx6 each leg
" "
" "
Standing calf raise
180x8
180x8
180x8
180x8
Weighted chins
bw+45x5
bw+45x3
bw+45x3
Weighted dips
bw+45x8
bw+55x8
bw+55x6
Hammer curls
30EHx8
40EHx6
40EHx5
Triceps Press downs with triangle(shit got too crowded to do anything else)
80x8
80x6
almost puked so i took off, not before hitting the scale
BW=183.5
Ill tell you, my strength is comming back faster than expected. The last time I did incline BB bench I hit 205 for 6, then 3 on the next set, and the time before that 185x6. My size is catching up faster than my strength to my surprise. This is a pretty lean 183 for me, I havnt done any measurements yet but judging from the mirror and friends I am looking pretty big compared to even a few months back.
My diet right now is pretty much 33/33/33 all day long, not counting cals, just trying to feed every 3 hours or so, 5-7 meals. Pretty much lots of brown rice/couscous(addicted), eggs, lean meat, veggies and olive oil. Gunna start downing some whey n water before bed on lifting days.
Im going down south to see my lil new nephew on fri to tues so im planning on hittin the iron once or twice more hard then taking my first rest period of longer than one day in a few weeks.
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
hah, thanks John, and happy belated b day youngster.
Paranoid........no.......not directly....
The new Dolphin safe Tuna will make the difference......by hiring guys like Sparano.
A healthy Ronnie/Ricky will be deadlier than Jones-Drew/Fred on first and second, with Lorenzo "Ishudabeenawideout" Booker catching out of the backfield on third. Tony's influence will be felt on the Oline which already improving, will be the best damned Oline the fins have had in decades. Dont be suprised to see Derek Anderson taking the snaps while Beck learns to calm the hell down n be the next bob "manage game" Griese
We make a strong push on our De by drafting Long, a CB and when Bell comes back, along with zack joey channing and allen, that MIA defense of old will be back and with a 3-4 tude. We will be next years Jacksonville with a nasty Deep threat(ginn)
dont be suprised to see the biggest single season turn around in NFL history....MARK MY WORDS!!!!!!!
Man, in light of what has been going on with me....all I have to say is I FEEL FANFLIPPINTASTIC!!!! My diet has been clutch these past weeks and I have never seen progress like this at this rate. Each day I look bigger, leaner and FEEL better. My strength is climbing, my cardio is climbing, I just feel great.
1/22/08-Active rest(becoming my favorite day, more so than lifting day)
J ropin.......
21 min total jumping, clock stops when i stop between ropes for water.
3 minute sets alternating between heavy leather and speed nylon
Each 3 min "set" consists of the first minute at a moderate pace,
2nd at an all out full body sprint(and man can i go fast, gunna post vids one day)
3rd is slow and relaxed, manly cause im so spent i cant keep the rope continuous at this point
heavy leather- jumping consists of alternating feet, crosses, double jumps, high stepping, and sometimes(rare, mostly at the hight of intensity) "double cross", which is crossing the rope and then making a second rotation all in one jump
speed nylon- strictly boxers shuffle.
alright from now on when I say J ropin, this is what i did.
bout to go take my girl to dinner, then head back to my old job, sports authority, to grab more "active rest" day goodies, including push up stands, ab wheel, new leather rope.
I agree with you, the big Tuna is where it's at. Looking forward to some good personnel decisions and some solid drafting (you have to admit, the fins front office does not make great picks in general. Honestly, NOBODY could've coached the fins to the playoffs last year. Not with the guys they had playing.
I think that having a healthy team is gonna make a HUGE difference. Can you say Ronnie Brown?
I also think that we need some more guys for D. JT and ZT are getting old and are starting to wear down. They'll continue to be effective, but we need to start thinking ahead.
Overall, I'm predicting somewhere between 3 and 7 wins. Gotta be realistic. Unfortunately, I'm not gonna be in SoFla next year, meaning I don't get to go to any games.
Quote:
Originally Posted by TheSteve
hah, thanks John, and happy belated b day youngster.
Paranoid........no.......not directly....
The new Dolphin safe Tuna will make the difference......by hiring guys like Sparano.
A healthy Ronnie/Ricky will be deadlier than Jones-Drew/Fred on first and second, with Lorenzo "Ishudabeenawideout" Booker catching out of the backfield on third. Tony's influence will be felt on the Oline which already improving, will be the best damned Oline the fins have had in decades. Dont be suprised to see Derek Anderson taking the snaps while Beck learns to calm the hell down n be the next bob "manage game" Griese
We make a strong push on our De by drafting Long, a CB and when Bell comes back, along with zack joey channing and allen, that MIA defense of old will be back and with a 3-4 tude. We will be next years Jacksonville with a nasty Deep threat(ginn)
dont be suprised to see the biggest single season turn around in NFL history....MARK MY WORDS!!!!!!!
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
That jump roping is insane. As for the Dolphins, they're in the AFC, I don't care GO GIANTS!
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
same here, the worst part is that if your not in so fla, all you get are bucs n jags games, i have to go to bars or listen to the radio every sunday.
now how to go about fixing the heat? shit......i just dont know. D wade put up 42 last night n it still wasnt enough, hell he put up 48 against o town, 20 in the 3rd quarter against portland........Riles, ive never questioned you untill now. You really couldnt shell out a couple of bills to keep J pone and Po Z?
decided to split up todays full body into two days, upper/lower since im leavin fri morning n wil only have time to rope before my 4 day layoff from lifting. first time doing flat bench press since ive been back, months total, wasnt as bad as i thought. bar moved scary fast.
1/23
Flat BB Bench
225x6
230x6
235x6
pull ups wide
bw+35x6(way too much)
bwx25x4
bwx6
seated BB overhead press
145x6
155x6
155x6
Dips
bwx12
bwx12
bwx8
seated overhead triceps extension
85x6
85x6
standing lateral raise
15EHx8
15EHx8
hit the scale, heavier than usual cause i went to the gym very late at night-184.5
ding ding ding, gnight all. easily the best all around. I pray for his sake he can get traded to a good team down the line. that boy is crazy strong, fast and has such an insane vert.
Even diamonds start as coal......
"I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
GO GIANTS!
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