Time to get serious... - Page 6 - JP Fitness Forums

buster · 08-15-2006, 09:59 PM

pj, you're doing some awesome work here. Keep it up. Also nice pics. I'm going to try to post some pics next month on my 50th birthday....................yi kes

pjb923 · 08-16-2006, 08:24 AM

Ok, off to a good start with 2 positive comments. Thanks!

Keep them coming.

Buster, if your pictures live up to your workout log you don't have anything to worry about. I hope i'm still moving that kind of weight when I turn 50!

pjb923 · 08-16-2006, 06:30 PM

8/16/06
Strength Focused Mesocycle - Workout B(modified)

Warmed up with some X-band walks, T-pushups w/ 10lb db's, and BW lunges.

DB rear delt flye
15 x 8
20 x 8
25 x 8 x 2 sets (+ 5lbs increase)

1-legged Stability ball leg curl
Warmup on leg curl machine 100lbs x 8
2 sets of 8 each leg
Glute/Ham Raise
2 sets of 4

Chest-supported row
45 x 8
90 x 8
125 x 8
135 x 8 x 2 sets (+ 5lbs increase)

Box Squat
135 x 8
225 x 8
265 x 6
245 x 8
245 x 7

Seated Row
80 x 10
120 x 8
140 x 8
150 x 8

I did not get off on the right foot tonight. I got out of work late, got started late and when I got to the gym the squat rack was in use again. I started out doing the stability ball leg curls in place of GHR's but after 2 sets I found a great spot for GHR's. I was able to use the lying leg curl machine. Put my knees on the arm pad and hook my feet under the center support. It worked perfect and I realized that I can't really do a full GHR without a whole lot of arm assistance. I need to work on these.

I completed every other exercise and even had time to throw in a few sets of seated rows before I finally got to box squat. The one exercise I was really looking forward to.

This time I used the aerobic step with 6 risers which put me just below parallel. I can honestly say this was the first time I truly felt what it was like to box squat to the right depth. Last week I worked up to 265 and felt like I still had more in me, but this time I had to back off to 245. This weight was still not easy and I only managed 7 reps in the last set. I'm not sure if it was completely due to the lower box, or being at the end of the workout, but this was the hardest set of squats I have done in a while.

This turned out to be a very good workout overall.

Lisa~ · 08-16-2006, 06:38 PM

What a great way to do GHRs! Backwards on the leg curl, great idea! I'll have to take a look at the leg curl in my gym and see if it would accomodate a GHR. You can do them without a push off! WOW. OK, we need video of that one! Were the 1-leg ball curls easy for you?

Box squats at the end, after the GHRs, had to make them tougher, not to mention the lower box, so good job!

I'm glad it turned out to be a good workout, especially since you got off to a frustrating start. It's great when it ends up good anyway!

I like the new avatar!

Lost Dog · 08-16-2006, 08:41 PM

I'm having trouble imagining those GHRs. I'll have to look at one... Good job, McGyver.

Tony Gentilcore · 08-16-2006, 09:44 PM

I know you have a SOLID foundation Paul. Pics look impressive. Strength seems to be coming along as well. I expect NO MORE fat loss cycles for the time being......:p

hard_rox · 08-17-2006, 05:29 AM

Look'n good, Paul. Especially the wheels. Congrats on the PR's and keep up the good work.

pjb923 · 08-17-2006, 07:51 AM

Thanks everyone.

Good luck with the leg curl machines, most of them I have seen will not work because they use a solid pad that runs along your whole body. The one at my gym looks like this:

Now that I look at it, I wasn't backwards, just shifted forward.
Just be careful of those handles.

The 1-leg curls were not exactly easy. I was having a hard time keeping my body straight, and it become more of a balance issue than leg strength. The GHR's are really a challenge. Sorry to disappoint you, but I said that I can't do them without help from my arms, but i'm working on it.

Tony, I promise, no more fat loss routines any time soon. I'm planning on starting NROL Strength I next.

K-Court · 08-17-2006, 12:15 PM

Pics look good, Paul. Both upper and lower body are solid clearly. I'm seriously jealous of your arm size. Good going.

pjb923 · 08-19-2006, 09:27 AM

8/19/06
Strength Focused Mesocycle - Workout C (modified)

Superset:
Deadlift
135 x 5
225 x 3
275 x 3
325 x 1
345 x 3
295 x 3 x 2 sets

Neutral-Grip Pullup
80 x 8 (lat pull-down)
120 x 5 (lat pull-down)
BW + 15 x 3 x 3 sets

Front Squat
135 x 5
225 x 3
265 x 3
245 x 3 x 2 sets

Back squats
245 x 8

This was a disappointing workout. Deadlifts felt really heavy for some reason. I just wasn't feeling the groove today and felt like I was losing form, so I dropped the weight down significantly.

Pull-ups were there only thing that I improved on, getting all 3 sets with an added 15lbs, 1 more set than last week.

Front squats were OK, but I didn't think i could finish all 3 sets with 265, so again, I had to drop the weight down. When I was done I threw the bar on my back and did 8 back squats. Those actually felt really good. Next routine, it's back to normal squats. I think i need a break from front squats for a little while.

My shoulder has been acting up again, so I did not bench press today as per Bill Hartman's recommendation.

One more week of this routine and it's on to something new. Until I work out my shoulder problem I'm going to have to build a routine that has no pressing movements at all. I guess I'll be doing a lot leg work.

Lisa~ · 08-19-2006, 03:08 PM

Some days are just off. It's hard to say why, but we all have days like this. You did the right thing to drop the weight on the deads if you were not going to get them cleanly. It'll come back around.

Frank.S · 08-20-2006, 12:08 AM

Quote:

Originally Posted by pjb923

8/19/06
Strength Focused Mesocycle - Workout C (modified)

Superset:
Deadlift
135 x 5
225 x 3
275 x 3
325 x 1
345 x 3
295 x 3 x 2 sets

Neutral-Grip Pullup
80 x 8 (lat pull-down)
120 x 5 (lat pull-down)
BW + 15 x 3 x 3 sets

Front Squat
135 x 5
225 x 3
265 x 3
245 x 3 x 2 sets

Back squats
245 x 8

This was a disappointing workout. Deadlifts felt really heavy for some reason. I just wasn't feeling the groove today and felt like I was losing form, so I dropped the weight down significantly.

Pull-ups were there only thing that I improved on, getting all 3 sets with an added 15lbs, 1 more set than last week.

Front squats were OK, but I didn't think i could finish all 3 sets with 265, so again, I had to drop the weight down. When I was done I threw the bar on my back and did 8 back squats. Those actually felt really good. Next routine, it's back to normal squats. I think i need a break from front squats for a little while.

My shoulder has been acting up again, so I did not bench press today as per Bill Hartman's recommendation.

One more week of this routine and it's on to something new. Until I work out my shoulder problem I'm going to have to build a routine that has no pressing movements at all. I guess I'll be doing a lot leg work.

Just outta curiosity, when you bench press, do you tuck your elbows in? Ive had some shoulder problems in the past and they still bug me with overhead pressing, but with the elbows tucked in bench they seem to be alright.

pjb923 · 08-20-2006, 07:48 PM

Quote:

Originally Posted by Frank.S

Just outta curiosity, when you bench press, do you tuck your elbows in? Ive had some shoulder problems in the past and they still bug me with overhead pressing, but with the elbows tucked in bench they seem to be alright.

I started to tuck my elbows recently, but benching never really bothered my shoulder either way. I'm avoiding pressing based on Bill Hartman's response to my question in the injuries/rehab forum. The movement itself may not hurt, but it can worsen other problems. Until things start to feel better, I may have to avoid all pressing movements.

pjb923 · 08-21-2006, 06:21 PM

8/21/06
Strength Focused Mesocycle: Workout A (modified)

X-band walks
5 each side

Scap pushups
20

Reverse Lunge w/ twist
5 each side

Cable internal rotations
5 x 10
10 x 10
15 x 10
20 x 15
25 x 15
30 x 15

Good Mornings
65 x 8
95 x 8
135 x 5
185 x 5 x 3 sets

Forward Lunge
50 x 5 each
90 x 5 each
155 x 5
175 x 5(+10lbs increase)
185 x 5(+20lbs increase - New PR!)

Seated Row
80 x 8
120 x 8
160 x 6
180 x 5
200 x 5

Glute/Ham Raises
2 sets of 5

Had a great workout tonight, lots of energy and just about everything felt light. This was my first time trying the cable internal rotations and it took me a while to find a weight that felt right. These were being done in place of the decline press for shoulder rehab.

Good mornings felt good and I was able to get all 3 sets at 185, but didn't feel like I could increase the weight any more.

I went straight to lunges next so I could get all of the exercises that required the rack out of the way quickly. My grip was too much of a limiting factor last week when I did lunges using dumbbells and I wanted to switch back to the barbell. Warmups felt light, 155 felt light, 175, and then 185 for a 20lb PR. I even got all 10 reps without pausing between legs.

Seated rows went really well also. I swear this cable station feels like half the weight of the one at my old gym. I had never gone about 140lbs before and all of a sudden i'm able to go up to 200lbs with no problem. Technically it was a 50lb PR, but I never tried going heavy at this gym until tonight. At least it makes me feel stronger.

Last I did Glute/Ham raises because i'm trying to condense my 3 workouts this week into 2 because of my busy schedule this week. I got 2 sets of 5 half reps. Slow down and a big push of the floor to get back up. I didn't have it in me to do a 3rd set. This is by far the most difficult exercise in my routine.

I finished off with 10 minutes on the rowing machine. It was sort of a random HIIT session, nothing was timed, just pushed hard until I couldn't any more and slowed down to catch my breath. Repeated that process for 10 minutes and just over 2300 meters. There is a big whiteboard in the front of the gym with a record 2000 meter time of 7 minutes. I think with a little bit of work I can get down to around that time, especially if I don't wait until after my strength workout to try it.

Cynic · 08-21-2006, 06:35 PM

Holy s*@#, batman. Wow! Nice numbers on everything, especially that GM. Wow, just wow.

Lisa~ · 08-21-2006, 08:28 PM

Great workout Paul! Good job on the good mornings and rows too. But lunges with 185 is pretty huge. Congrats on the new PR!

I imagine the GHRs will come for you in the near future. They're just new for you. You do so well with bodyweight stuff that I'd expect you to get the hang of them before too long.

How'd that rowing feel on your shoulder? It must have been ok or you wouldn't have been able to go so hard. It'd be fun to beat that posted record, wouldn't it?

pjb923 · 08-22-2006, 07:59 AM

Quote:

Originally Posted by Cynic

Holy s*@#, batman. Wow! Nice numbers on everything, especially that GM. Wow, just wow.

This has to be the best response I have gotten so far. Thanks for the laugh Cynic.

Lisa, I know the GHR's are not an easy exercise and they will improve if I keep working on them. It just makes me feel weak when I can't handle a body weight exercise.

Although the increase on the lunges made up for it.

The rowing felt ok last night but this morning my shoulder is a little tight, maybe rowing is not the best thing for me right now. I'll see how I feel after my vacation week.