Deserve Victory - The Ongoing Battle of and for the Bulge - Page 4 - JP Fitness Forums

Deserve · 03-03-2006, 02:45 PM

I won't be an animal I just maybe nice and defined. I can't put more than 150 lbs on my frame no matter how hard I try.

I'm destined to be an olyimpic ski jumper. Now only if there was snow in Texas.

K-Court · 03-03-2006, 03:26 PM

LOL. In the summer, the skiers train by jumping into pools. That could work for you. Well, except for the lack of a jump, I guess. [img]/images/graemlins/tongue.gif[/img]

Deserve · 03-06-2006, 06:42 AM

For what ever the reason I didn't realize on Friday that it was the end of phase 2 of Beach Muscles. Phase 2 was focused on chest. I am now onto phase 3 which focuses more on the arms. It was a great morning. I finally got to do dips as well non-playground chinups. Sometimes working the arms can be a real ego boost for which it was sorely needed. I picked a good day to wear the tank top. [img]/images/graemlins/smile.gif[/img] I also want to the the clubhouse gang for providing the logs. Mahler and the boys have saved me countless hours in these last 3 phases by just allowing me to hit print.

3/6

Workout A

Superset 1
Close-grip Bench Press: 1 x 6 @ 135, 2 x 6 @ 145
Chinups: 2 x 6 @ BW

Superset 2
Dips: 3 x 8 @ BW
80 degree incline DB Curl: 1 x 8 @ 30 2 x 8 @ 25

Superset 3
DB Single Arm Preacher Curl: 3 x 8 @ 20
DB Lying Tricep Extension: 1 x 8 @ 20, 1 x 8 @ 25, 1 x 8 @ 30

Question: I used one of those assisted Dip machines but pulled the pin so that it was not using any plates. I kept my feet on the bar. Would it have been better to take my feet off? It would have made it a little awkward but my intent was to do these at BW.

Marykaa · 03-06-2006, 08:20 AM

your question.. If I understand it well..
At our gym what you call the "bar" is actually a place to put the knees when we do assissted dips.. What I see people doing at my gym for BW dips is putting a weight on that knee place to keep it down to the ground. I don't know how you could put a weight on the bar..

Deserve · 03-07-2006, 07:32 AM

I couldn't sleep this morning so I got up and did 15 minutes of jumping rope. The first 7.5 minutes was standard 2 feet. The last half I alternated legs. I was doing a 30:60 split.

Buk · 03-07-2006, 09:00 AM

Arms day, cool! I am tempted to add some of that to the end of my pull-ups and dips today. I haven't done a curl in years.

As for the dip thing, what I would suggest is pulling the pin and putting a 25 pound plate on the bar to hold it down and out of the way. Then you should have free space to dip without the awkwardness.

The 30:60 for jumproping, is that fast/slow or jumping/resting? You gotta try the double unders, they add a bit of intensity.

Deserve · 03-07-2006, 09:50 AM

I'm honest when I say some isolation arm work was fun and a great change of pace. I got a nice ego boosting pump and like you hadn't worked them directly forever.

For the jumping rope I was doing 30 seconds of activity with 60 secs of rest going as fast a pace as I could handle. Sometimes I went longer than 30 seconds just because my stamina is getting better and it's hard to look at a stop watch when bouncing up and down.

I'll have to further investigate what to do about the dips. If pulling the pin theoretically doesn't add any assist then I'm inclined not to worry about it.

K-Court · 03-07-2006, 10:30 AM

So there isn't just a normal dip station at your gym, Gabe? That's odd.

Deserve · 03-07-2006, 11:16 AM

We are in a temporary facility until the big 45K sgft place is completed next month. They took over a gym in a strip center that they are using to sign people up. It's no charge until the new place is finsihed so I'm not complaining to much.

Christmas comes when the real place is opened with swimming pools, suana's, basketball court etc.

K-Court · 03-07-2006, 01:06 PM

OK, gotcha. I thought you were in the new place already. My bad.

Deserve · 03-07-2006, 01:12 PM

Nope it's a new temporary place. It's better than what I had but not as good as it's going to get.

Buk · 03-07-2006, 01:38 PM

I would still use a plate or dumbbell to hold the dip assist bar down. If it comes up on its own, it is at least pushing you a little. But more dramatically it is giving you something to stabilize against and taking away some freedom of movement and control. Think: the smith machine, or pulldowns instead of pull-ups. Overall you would be better without it, and holding it out of the way is easy enough.

BFG · 03-07-2006, 02:12 PM

is it a major chain one then???

Deserve · 03-07-2006, 07:03 PM

Good point about the Smith machine. I'll mess with it and see. I can't imagine that it'll be that difficult.

The chain is LA Fitness. It is the only real gym around unless you count Lady of America but the keep rejecting my application.

Deserve · 03-08-2006, 06:52 AM

Here is the workout for this morning. You'll see a lot of fluctions in the weights because most of the exercises are relatively new to me. I spent a lot of time looking at form.

3/7
Workout B

Superset 1
Sumo Squat 1 x 8 @ 115, 1 x 8 @ 135, 1 x 8 @ 140
Plank 3 @ 60 seconds

Superset 2
Snatch Grip Romanian DL 1 x 8 @ 135, 1 x 8 @ 145, 1 x 8 @ 135
Neutral Grip Shoulder Press 3 x 8 @ 40

Superset 3
Hammer Curl 3 x 8 @ 25
DB Woodchop 2 x 8 @ 40, 1 x 8 @ 35

Overall it was an uncomfortable workout. Many of the exercises were new to me and I was trying to feel them out. The sumo squat was good but I need to go to Erx.com and look at the RDL. I think I was doing it to much like a good morning.

Deserve · 03-10-2006, 06:44 AM

This is a great workout. It is make me feel really good because it works the show muscles but has the dips and chins to make you feel like you worked. I solved my dip station delimna. The bottom bar folds up to offer no assist. It worked like a charm.

Do the calories count if it's my wife's birthday or do they just go in half? It should be a fun filled day.

3/10

Workout A

Superset 1
Close-grip Bench Press: 3 x 6 @ 145
Chinups: 3 x 6 @ BW

Superset 2
Dips: 3 x 8 @ BW
80 degree incline DB Curl: 3 x 8 @ 25

Superset 3
DB Single Arm Preacher Curl: 3 x 8 @ 2o
DB Lying Tricep Extension: 3 x 8 @ 25

BFG · 03-10-2006, 06:50 AM

doing good Mr glad to see my weights arent far off yours was beginning to think I couldnt lift anything much!

Just one question tho, why break the plank down the other day into 3 rather than just do one? Personaly having tried both found one more affective.

Hope your LA is better than the one we had here, they were all promises that never materialised and then after a year the facilities were a health hazard in fact I ended up sueing them! (Not trying to p*ss on your parade there)

Deserve · 03-10-2006, 07:25 AM

I'm not sure what you mean about the planks but I do 1 long one (60 secs) after each sumo squat a total of 3 times.

I hope the same about LA as well because the alternative is back to the neighborhood facility and that would be demoralizing. The funny thing about Houston is that there are very few gyms in convenient locations. I was in Dallas awhile back and it was as if there was one on every corner. The concentration of gyms explains why we were the fattest city in America last year.

I might have one option but it's a 24 Hr Fitness Sport that is several miles further away. It will be opened around the same time. I like the idea of all the amenities that 24 offers as well as the proximity to the house. If it gets to far away it won’t work for me to go before going in to the office. In any case there are no contract so it appears easy to get out of the deal.