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Old 11-02-2005, 11:15 PM   #121 (permalink)
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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.
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Old 11-03-2005, 12:02 AM   #122 (permalink)
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Thanks Bill!

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.
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Old 11-03-2005, 03:16 AM   #123 (permalink)
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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!
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Old 11-03-2005, 09:02 AM   #124 (permalink)
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Ok, thoroughly confused......

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?
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Old 11-03-2005, 11:21 AM   #125 (permalink)
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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.
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Old 11-03-2005, 12:21 PM   #126 (permalink)
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Nick - I forwarded you John's e-mails. Check your gmail.

Rob
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Old 11-03-2005, 12:53 PM   #127 (permalink)
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Got them.

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.
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Old 11-03-2005, 03:42 PM   #128 (permalink)
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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.
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Old 11-03-2005, 07:22 PM   #129 (permalink)
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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)
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Old 11-04-2005, 01:59 PM   #130 (permalink)
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Friday November 4

P10

Pullups
5x5

Dips
5x5 (+25)

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.
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Old 11-04-2005, 04:11 PM   #131 (permalink)
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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!
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Old 11-06-2005, 12:40 AM   #132 (permalink)
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I hope so. I am getting fat and may not lift this weekend.

And, am I the only one sickly tempted by the new 1,700 calorie burger at Ruby Tuesday?
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Old 11-07-2005, 03:17 PM   #133 (permalink)
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Monday, November 7

The Correct Workout A Upper Body

Close Grip Incline
3x5 @ 135

Sternum Pullups
3x5

Telle Flies
2x8 @ 60 (EH)

DB Bent Over Rows
2x7 @ 85

P10
Skull Crushers
7x3 @ 70

EZ Bar Curls
7x3 @ 80

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.
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Old 11-07-2005, 07:24 PM   #134 (permalink)
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Sweet.

You're kicking my ass this phase, Nick. My numbers suck.
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Old 11-07-2005, 08:17 PM   #135 (permalink)
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Am I really? What are yours?
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Old 11-08-2005, 04:17 PM   #136 (permalink)
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Tuesday, November 8

P10
Overhead Triceps Extension (with rope)
2x25 @ 70

Hammer Curls
2x25 @ 20

Ahhh...... my arms feel like balloons.
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Old 11-08-2005, 04:20 PM   #137 (permalink)
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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 ...
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Old 11-09-2005, 02:52 PM   #138 (permalink)
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I'm still waiting for your numbers Birthday Boy....

Wednesday November 9th

Front Squats
3x5 @ 195

Negative Leg Curls
3x5 @ 90
(Did these on the correct machine this time)

Lunges
2x8 @ 45 (EH)

Weighted Back Extensions
2x10 (+25)

Swiss Ball Crunches
2x15

Didn't do the woodchoppers because I forgot how to do them, and I didn't have the book with me.

P10
Cable Triceps Extensions (w/ rope)
4x10 @ 110

Dumbbell Curls
4x10 @ 35
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Old 11-09-2005, 03:20 PM   #139 (permalink)
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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.
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Old 11-09-2005, 04:24 PM   #140 (permalink)
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Permanent injury? What? That serious?
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Old 11-09-2005, 06:06 PM   #141 (permalink)
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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]
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Old 11-09-2005, 10:43 PM   #142 (permalink)
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Ok, good, I was wondering.......
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Old 11-11-2005, 04:05 PM   #143 (permalink)
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Friday, November 11

Happy Veterans day

DB Incline Bench
3x5 @ 75

Seated Close Grip Rows
3x5 @ 180

Seated DB Shoulder Press
2x8 @ 45

Bent Over Rows
2x7 @ 85

P10
Dips
6x5 @ (+25)

Cable Curls
6x5 @ 110
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Old 11-11-2005, 04:51 PM   #144 (permalink)
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nice close grip row numbers. I have a strong back but those always give me trouble. Good work.
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Old 11-12-2005, 06:08 PM   #145 (permalink)
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Thanks, I really like that exercise.

Saturday November 12

Snatch Grip Deadlift
3x5 @ 245

Good Mornings
3x4 @ 185

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.

Standing Calf Raise
2x8 @ 240

Slant Board Reverse Crunch
2x10

Saxon Side Bends
2x10 @ 10
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Old 11-12-2005, 09:56 PM   #146 (permalink)
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Quote:
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!
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Old 11-12-2005, 10:15 PM   #147 (permalink)
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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.
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Old 11-13-2005, 02:14 PM   #148 (permalink)
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If I do them without plates under my heals, I fall down backward. They're supposed to be optional, but for me, they're mandatory!
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Old 11-14-2005, 02:57 PM   #149 (permalink)
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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
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Old 11-16-2005, 12:21 AM   #150 (permalink)
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Tuesday November 15

P10
Overhead Triceps Extension (with rope)
2x25 @ 70

Hammer Curls
2x25 @ 20

Late workouts=not fun.
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