Okay, Nick, enough sobbing. I'll stop lurking in your log and post something... (granted, I'm not as cute as TG. Hope you can live with that.)
Actually, you got me wondering. What are Telle flies? I did a search and I'm still mystified.
__________________ 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
For telle flies, you basically take about 1.5-2x the amount of weight you would use for regular DB flies. You take the weight and push it above your chest like a regular DB bench press. However, on the descent, instead of bringing your hands to your armpits, you bring them out almost parallel (upper arms) to the floor with your elbows at about a 45 degree angle. You really feel the stretch in your chest and it is a fairly awkward movement.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Nick, are you doing the exercises in a different order on purpose? I just did the Day One workout which IMHO consists of an incline bench/sternum pullup superset, telle flys/bent over row superset, and hammer curl & press/ pullover triceps extension superset. That's what Mahler's log says at least and it is consistent with the book (though there are some errors in the book and it is somewhat confusing). Just wondering what your take on this is. We need to talk!
__________________
"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
I didn't look at John's logs before starting this just now. All I have done is make my own in my notebook.
In the book I have, I have an A, B, and a C workout for both the upper and lower body. They are numbered, 1-2, 1-2 on each. So...... (pardon me thinking as I type) does that mean I take one set of 1-2 from A-B-C and make it a workout. That's fricking stupid and confusing. How am I supposed to figure that out?
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Nick, I don't have the book with me here at the office, but you're right - where it says "Workout", it really means "Superset". So, as your Day 1 workout, you take one set of 1-2 from A-B-C and as your Day 5 workout, you take one set of 3-4 from A-B-C. Same thing with Day 2 and 6 for lower body. There's a gmail from John explaining the errors in the book in this respect - do a search of phase 4 in your gmail list and you'll find it. (If you can't, let me know and I'll track it down - I printed it out and stapled it into the book.) Confusing ... I agree.
__________________
"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
Nick - I forwarded you John's e-mails. Check your gmail.
Rob
__________________
"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
Now I need to figure out what to do for my lower body today. Do it like I was? Do B like it is supposed to be? I'm not too keen on doing deadlifts twice in three days, so we will see.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Why don't you finish off this week as you were and then make a change on Monday? That would seem to make sense to me. Otherwise you're going to get overtaxed.
__________________
"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
I went ahead and did workout B but have decided to not do anything until this weekend, where I just may squat or deadlift to bridge the gap to next week.
Knowing all of this now, I am going to go M-W-F-Sat. It allows me to get all of my P10 stuff together with no conflict and is very similar to the M-T-T-S plan in the book.
Thursday November 3
Snatch Grip Deadlift
3x5 @ 245
Leg Curl
3x5 @ 150
Barbell Hack Squat
2x8 @ 135
Just trying to get the form down on these, weight should skyrocket shortly.
Standing Calf Raise
2x8 @ 240
Slant Board Reverse Crunch
2x10
I've done these before and I like them
Saxon Side Bends
2x10 @ 10 (EH)
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
What the hell happened to my strength endurance? I was wiped out. Literally. This summer I was doing five sets of six on the pullups, and just at the end of Phase II had 45 strapped to my waist on the dips. WTF? Did P3 somehow jack with my CNS, making me only good for less than 4 reps? I know I have gained weight, but come on, today was ridiculous.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
It's possible your body is telling you to take a rest, Nick. I found phase 3 really kicked my CNS. I'm glad I've had the little breather. Remember - you're doing phase 4 AND P10. Maybe there's just a little rebellion going on inside you today!
__________________
"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
Forfeited the final two exercises in S2B because they matched up too closely to P10. The correct workout felt much better than the incorrect one. Hopefully this feeling will continue.
Had a nice rest weekend, where I ate whatever the hell I wanted and sat on my ass all day Sunday and watched football and NASCAR. But, come to think of it, that's nothing new.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
You're kicking my ass this phase, Nick. My numbers suck.
__________________
"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
I did my 25s yesterday, Nick. Killer, huh? I thought my arms were going to explode!
I'll send you an e-mail with my numbers soon. I can't bear to admit them publicly ...
__________________
"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
OK, OK, I don't have my log at work and I didn't get on the comp last night ... I was actually working out! Well, and then Amazing Race. BTW, I think I permanently damaged my back last night doing those damned glute/ham raises. Perhaps it's just the gods reminding me that I am indeed 45 now ...
Nice work on the front squats. I'm actually still doing box squats because I HATE front squats and I wanted to continue the box squats from phase 3.
__________________
"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
Nah, I was being facetious. S'all good. Did some stretching at lunch which, together with the meds, has helped. I'll be as right as rain in no time, man. [img]smile.gif[/img]
__________________
"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
Originally posted by nbjjku: Hack Squat
2x8 @ 135
I looked like a wounded duck trying to take a shit with these. Need form work badly. I kept hitting my ass with the barbell.
Great! Now I'm going to laugh whenever I do these. They're hard to do with good form!
Haha! Sorry about that, it was the first analogy that popped into my head!
I looked at the description, and had forgotten that you were supposed to slide plates under your heels. I am sure that would make a big difference. Need to try that next weekend. And I will be in the friendly confines of my little gym at home.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
I'm definitely going to have to do that. Otherwise I will look really awkward again!
Monday, November 14
Close Grip Incline
3x5 @ 140
Sternum Pullups
3x5
Getting better at these. Going to a complete dead hang before every rep, and it sure makes it a lot tougher. I don't know if I am ready to add weight, considering I only have one more week.
Telle Flies
2x8 @ 60
Still not a fan of these
DB Bent Over Rows
2x8 @ 85
P10
EZ Bar Biceps Curls
8x3 @ 80
Skull Crushers
8x3 @ 70
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
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