Brawny from not so scrawny--- Ninja's log - Page 6 - JP Fitness Forums

gobbla · 11-16-2005, 08:08 AM

good job on the lifting. pretty nice numbers you got going on there stud.

K-Court · 11-16-2005, 12:42 PM

Quote:

Originally posted by Lost_Dog:

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! [/quote]I'm with you on the form issue, guys. I thought I'd be able to bang out 135 pretty easily on these, but really struggled with my form. I certainly won't be increasing the weight for a while until I'm feeling more confident, form-wise. And LD is right - now I gotta do this while giggling! Gheesh.

Deserve · 11-16-2005, 02:12 PM

I've got a question about adding P10 to to S2B phase 4. Aren't you overworking your upper body?

If you do an upper body day on Monday and lower body and P10 Upper body on Tuesday where is the recovery time? Couldn't you just work harder on Monday?

ninja · 11-16-2005, 02:43 PM

Thanks G.

Rob- Yeah, I gotta work on these. I am glad I will not be around any college students the next couple of times I do them.

Gabe- To "accomodate" P10, I split Phase 4 into a M-W-F-S. That way, I do my normal upper body workout on Monday, and then don't do it again until Friday. That way, my "recovery" day in P10 comes on Tuesday, and I can go at it again on Day 3 in P10 on Wednesday with my lower body, like today. I then get another day off, and work my upper body in phase 4 along with P10 on Friday. It's a little convoluted, but it fits nicely with P10, and is really no different in schedule than the book.

Wednesday, November 16

Front Squats
3x5 @ 195
This was the first time I have actually almost lost the bar off of my shoulders. I am going to full back squats next week.

Negative Leg Curl
3x5 @ 90

Lunges
2x9 @ 45 (EH)
Got an extra rep here, makes up for the almost mishap on the front squats.

Weighted Back Extensions
2x10 (+25)

Swiss Ball Crunch
2x10 (+10)

P10
Dumbbell Curls
5x10 @ 35

Cable Triceps Extension with Rope
5x10 @ 110

K-Court · 11-16-2005, 03:27 PM

Well, you made it longer on the front squats than me. I substituted with box squats from day one. [img]smile.gif[/img]

VERY sweet cable triceps extension number. That's awesome.

Deserve · 11-16-2005, 05:16 PM

It's late in the day so maybe I'm confused but I still don't see the advantages of adding P10 into this phase. Either way it's only a month.

K-Court · 11-16-2005, 06:26 PM

Gabe, it's quite simple really. We desperately want huge pipes and are pretty much prepared to do anything to get them short of 'roids! [img]tongue.gif[/img]

ninja · 11-16-2005, 10:10 PM

You got that right! My arms are scrawny.

ninja · 11-18-2005, 11:48 AM

Friday November 18th

Looks like there's not going to be any way I can get a workout in today. I am leaving in a couple of hours to go to St. Louis to work, and I won't be in KC until 2am. Hopefully I can get today's workout in tomorrow, but I have another game to cover Saturday. For now, the plan is to push back both P10 and S2B back a day, not really messing anything up, but we will see. I've been in a sleep surpluse the last few days which will probably come in handy.

K-Court · 11-19-2005, 01:53 AM

Nick, don't worry about it. The workout schedule has to accomodate real life. Tomorrow works.

I've been meaning to ask you if you have done those ham/glute raises? For the life of me, I cannot do them, try as I might. I ended up giving up today and substituted seated reverse leg curls. It looks so easy in the pic ....

ninja · 11-19-2005, 10:15 PM

DB Incline Bench
3x5 @ 75

Seated Close Grip Rows
3x5 @ 180

Seated DB Shoulder Press
2x8 @ 45

Bent Over Rows
2x7 @ 85

P10
Dips
7x5 @ (+25)

Cable Curls
7x5 @ 110

Yuck. Forced myself through this workout. Got home at 4:15 this morning (two hours later than expected) and got about 6 hours total of sleep, and none of it was very good. Had to cover another game today, and didn't eat until I worked out. Needless to say I had a huge low blood sugar/lack of sleep headache. Well, at least I am closer to being back on schedule.

K-Court · 11-20-2005, 03:16 AM

Way to push through and get the job done, Nick. The numbers are pretty decent, all things considered.

ninja · 11-21-2005, 05:43 PM

Monday, November 21

Close Grip Incline
3x5 @ 140

Sternum Pullups
3x5

Telle Flies
2x6 @ 65

DB Bent Over Rows
2x6 @ 90

P10
EZ Bar Curls
3x3 @ 85

Skull Crushers
3x3 @ 75

Threw in a couple of sets of squats because I didn't hit my legs yesterday. Didn't want to go too overboard because I'll be hitting them again Wed.

Kind've a goodfy workout. Got all my numbers, but I felt lethargic and didn't get that "good workout" feel. I'm also ready to get S2B over with. Only three workouts to go.

ninja · 11-23-2005, 11:40 PM

Wednesday, November 23

Box Squats
3x5 @ 225
I was bored, and I need to work on going ass to grass and getting better hamstring flexibility.

Good Mornings
3x5 @ 185
No leg curl machine like I was previously using.

Lunges
2x10 @ 45 (EH)

No back extension apparatus and I had to hurry because it was about to close.

P10
Dumbbell Curls
3x8 @ 40

Cable Triceps Extension With Rope
3x8 @ 120

Plodding along through this final week. I just want to get it over with and start Barely Legal and start my cut so I can not be fat anymore. But I want huge arms. Abs can wait.

K-Court · 11-24-2005, 12:55 PM

Good work, Nick. How are the arms doing after 4 weeks of P10? Are they looking bigger? Have you measured? I still have 6 more w/o's to go in phase 4 ... I'm also ready for a change! One more week!!

ninja · 11-25-2005, 06:05 PM

They look bigger now because of the pump I have from today's workout.

I haven't measured and I made the mistake of not measuring before I began. I always forget to measure.

Friday, November 25

DB Incline Press
3x5 @ 75
The angle on the bench was a little higher this time.

Reverse Pushups
3x5 @ (+25)
Plate fell off the first set. Doh!

Seated Military Press
2x6 @ 55

Face Pulls
2x8 @ 100

P10
Dips
2x10
Supposed to be 2x12 and I got a little adventerous and it didn't pay off. Oh well, I don't think the four missed reps are going to kill me.

Cable Curls
2x12 @ 100
I think the tension on the cable station at the gym here in KC is a little less taut than the rec center's cables.

K-Court · 11-25-2005, 06:49 PM

Looks like you've got one w/o to go, bud. Sweet. Are you going to start BL right away or take a break? I just finished week 3 so I'm a few w/o's behind you. Won't be in a position to start BL myself until 12/5 - that still gets me done by New Year if I don't miss any.