Guess Who's Back? Jim Shady's Back

[jimb213]

'cause I'm Jim Shady
yes I'm the real Shady
All you other Jim Shadys
Are just Imitating
So won't the real Jim Shady
Please Stand Up
Please Stand Up

howdy, gentlemen and ladies! So yeah, I've been gone from the fitness world for a while. I used to be relatively active on the MH board pre- "fixes" and slightly active here. I "fell off the wagon" when I moved to a new apartment too far from my gym (Gold's), and which had a pretty crappy residents' gym. I stopped working out so much, lost interest in the fitness boards, and just sorta went on living my life. I did manage to keep eating relatively well, though (maybe 50 or 60% clean).

I started jogging (for the first time ever) last winter off and on, but jogging in the summer in texas really sucks. like a lot. So I haven't been in a while. I would work out once or twice a month (sometimes even 3 or 4 times a month! ) in the gym at my office complex, but I rarely got into a good program or routine.

Anyways, a few different events over the summer have made me recommit to getting in shape, eating right, and just taking care of myself. I spent a week in Colorado in the worship band for my youth group's summer camp. All the physical activity and high altitude made me feel great! I literally haven't felt that good in years, if ever. I want to get that feeling back here in Austin.

I also reconnected with a couple of high school buddies I've seen maybe twice since we graduated, and one of 'em has gotten pretty fat, and I don't wanna follow him down that road.

Next summer is also probably going to be huge for me, possibly the biggest of my life. I'm in a new band, and we're actually going to take a shot at "making it," not just playing clubs around here for fun. Which means A) a tour. I need to be in good shape to survive the road (being my own roadie) and put on a good performance night after night. B) Image is important. I need to look good for pictures and on stage and in videos (I'm a video producer by trade, so I'll probably be making one for us early next year). It's an unfortunate reality that looks are important in the bidness. I've got friends who've been on the Warped Tour, and every label and management company they talk to tell 'em to lose weight. Additionally, next year is gonna be my 10 year HS reunion, and I'm going to be spending two weeks in Africa.

...Plus there's a girl from my church that two different people have noticed giving me "the eye thing" and dropping a few other subtle clues...

ANYWAYS... onto my training. I'm doing TAP. My goal is to finish the program. I've never finished a workout routine. I've always gotten "too busy" or lost interest. Although once or twice I did get injuries. As far as the TAP diet goes, I usually make one of the dishes in the cruiserweight section and have it for a few lunches and dinners throughout the week, usually have Optimum Power cereal with added berries for breakfast (or a muscle milk shake if I'm running late in the morning, and occasionally a breakfast taco), and I snack on raw almonds and usually have an apple a day. I stopped drinking alcohol during the week, and try to keep my "cheating" to one meal a day on the weekends (usually dinners on friday & saturday, and lunch sunday).

So far, I've finished phase one, and just got back from my last workout for the 1st week of phase 2. Both gyms I have access to are not quite equipped to do the workouts exactly, so I've had to change some exercises to fit what I've got to work with.

Oh, yeah, I have an... interesting complication to throw into the mix. I've got a condition called Osteogenesis Imperfecta. It's a collagen deficiency that means I can break bones and pull tendons really easily. I'm extremely fortunate that I have a very mild case; I've only had about 2 dozen broken bones in my life, and only 1 since 8th grade. There are people with this condition who are much worse off than me; I really can't complain. But, it means I can't necessarily push myself as hard as the average guy here. So any gains I make will have to be slow so I can avoid injury.

Phase II, Workout A-1
Supersets, upper body:
W1: Dumbbell Bench Press
Set 1: (20x2) x 10 (warmup)
Set 2: (30x2) x 10
Set 3: (35x2) x 08
W2: Bent Over Row
Set 1: (20x2) x 10 (warmup)
Set 2: (30x2) x 10
Set 3: (30x2) x 08

X1: Lat Pulldown (this machine at work is weird. it's two pulleys on either side, with a bar attached at each end. I can pull down about double the weight on this one as on a traditional lat pulldown machine, say 100 lbs per side rather than 100 lbs total, for example)
Set 1: (70x2) x 10 (warmup)
Set 2: (90x2) x 10
Set 3: (100x2) x 07
X2: (dumbbell) Shoulder Press (the gym doesn't have barbells)
Set 1: (20x2) x 08- (too much weight for a warmup set)
Set 2: (20x2) x 10
Set 3: (20x2) x 10

Y1: Tricep Extension (I used the cable pulldown tricep exercise on this workout, but I'm gonna try skullcrushers next week)
Set 1: 30 x 10
Set 2: 40 x 10
Set 3: 50 x 06
Y2: Concentration Curl
Set 1: 15 x 10
Set 2: 15 x 10
Set 3: 20 x 03 (probably shoulda kept it at 15)

Z1: Dumbbell External Rotation (this sucker is a lot harder than I thought it would be!)
Set 1: 5 x 8
Set 2: 5 x 8
Z2: Swiss Ball Crunch (the swiss ball at work seems pretty deflated. It's awfully squishy compared to mine at home...)
Set 1: 20
Set 2: 20

Well crap. I have to go. I'll post my 1st workout B and my 2nd workout A either tonight or tomorrow.

Thank all of you for the inspiration you have been to get me back on track.

[ParanoidAndroid]

welcome back and good luck.

TAP is an great program. I'm in the middle of doing it now. You'll get stronger and get results if you put in the work.

[jimb213]

Phase II, Workout B-1
Supersets, lower body:
W1: Leg Press
Set 1: 115 x 10 (warmup)
Set 2: 130 x 10
Set 3: 145 x 10
W2: Romanian Deadlift (there's no leg curl machine in my gym)
Set 1: (20x2) x 10 (I've never done 'em, so I went light to get my form down)
Set 2: (35x2) x 10
Set 3: (40x2) x 07 (grip was the limiting factor)

X1: Dumbbell Leg Extension (there's no leg extension machine in my gym)
Set 1: 10 x 9
Set 2: 10 x 5
Set 3: 10 x 10
X2: Superman
Set 1: 10
Set 2: 10
Set 3: 10

Y1: Seated Calf Raise
Set 1: (20 x 2) 12
Set 2: 35 x 12
I didn't feel like I was getting a good enough range of motion with the seated calf raises, so for set two, I switched to standing calf raises holding a dumbbell.
Y2: Reverse Crunch
Set 1: 10
Set 2: 10

Thoughts:
This workout didn't seem that hard to me. It might be because in the past I usually did static lunges/split squats whenever I worked legs, which frequently got me close to passing out...

The dumbbell leg extensions are weird. I feel 'em most in the thighmaster area as opposed to the tops of my quads, where I felt 'em on the normal machines.

I definitely need to work on my grip more. I could have done more with the romanian deadlifts if I could have held more, if you know what I mean.

[jimb213]

Phase II, Workout A-2
Supersets, upper body:
this workout was in my apartment's gym, not my work's gym, so there were some slight variations
W1: Dumbbell Bench Press
Set 1: (20x2) x 10 (warmup)
Set 2: (35x2) x 10 +10 lbs
Set 3: (35x2) x 10 +2 reps
W2: Bent Over Row
Set 1: (20x2) x 10 (warmup)
Set 2: (30x2) x 10
Set 3: (30x2) x 10 +2 reps

X1: Lat Pulldown (this is on a more traditional lat machine, so I don't know if I can exactly track my progress compared to the machine from work)
Set 1: 80 x 10
Set 2: 90 x 10
Set 3: 100 x 8
X2: (dumbbell) Shoulder Press (the gym doesn't have barbells)
Set 1: (20x2) x 10 +2 reps
Set 2: (20x2) x 10
Set 3: (20x2) x 10

I used a machine that was a combo bicep preacher curl and overhead tricep extension machine for the next two:
Y1: Tricep Extension (much harder than the cable extension I did previous workout)
Set 1: 25 x 07
Set 2: 25 x 10
Set 3: 30 x 06
Y2: Machine Preacher Curl
Set 1: 25 x 10
Set 2: 40 x 11
Set 3: 45 x 10

My apartment gym doesn't have a Swiss ball, so I came back to my apartment to do the crunches on mine, forgetting that I didn't have any dumbbells to do the external rotations... so I did a couple sets of crunches, and a couple other things I learned from Core Performance just for fun.

Z1: Dumbbell External Rotation
Set 1: xxxxxxxxxxxxxxx
Set 2: xxxxxxxxxxxxxxx
Z2: Swiss Ball Crunch
Set 1: 20
Set 2: 10 (arms raised above head)

Thoughts:
One workout later, and I already feel stronger. this is pretty cool. And I did my third workout of the week saturday morning, 'cause I couldn't fit it into my schedule thursday or friday after work. In the past, I probably woulda just skipped it...

I'm feeling really positive about things, and looking forward to my workouts, rather than looking at them as a burden.

[jimb213]

got two workouts to post tonight...
Phase II, Workout B-2
Supersets, lower body:
W1: Leg Press
Set 1: 120 x 10 (warmup)
Set 2: 135 x 12 +5lbs +2 reps
Set 3: 150 x 12 +5lbs +2 reps
W2: Romanian Deadlift (there's no leg curl machine in my gym)
Set 1: (20x2) x 10
Set 2: (35x2) x 12 +2 reps
Set 3: (40x2) x 10 +3 reps

X1: Dumbbell Leg Extension (there's no leg extension machine in my gym)
Set 1: 10 x 10 +1 rep
Set 2: 10 x 08 +3 reps
Set 3: 10 x 12 +2 reps
X2: Superman
Set 1: 10
Set 2: 12 +2 reps
Set 3: 12 +2 reps

Y1: Seated Calf Raise
Set 1: (30 x 2) 12
Set 2: (45 x 2) 12
I adjusted the bench I was sitting on a bit, and the seated calf raises worked better this time.
Y2: Reverse Crunch
Set 1: 10
Set 2: 12 +2 reps

Thoughts:
This workout just doesn't seem to be doing much for me. The dumbbell leg extensions hit my inner thigh more than my quads, and my grip isn't really up to the challenge of the romanian deads; my hands are toast right when I start to feel it in the hammies. I'm making progress, though, so I'll stick with it and see how I feel at the end...

[jimb213]

Phase II, Workout A-3
Supersets, upper body:
W1: Dumbbell Bench Press
Set 1: (25x2) x 10 (warmup) +10 lbs
Set 2: (35x2) x 12 +2 reps
Set 3: (40x2) x 08 +10 lbs
W2: Bent Over Row (I did 1 arm rows this workout)
Set 1: 25 x 10 (warmup)
Set 2: 35 x 10 +5 lbs/side
Set 3: 35 x 08 +5lbs/side

X1: Lat Pulldown
Set 1: (80x2) x 10 (warmup)
Set 2: (90x2) x 12 +2 reps
Set 3: (100x2) x 08
X2: (dumbbell) Shoulder Press (the gym doesn't have barbells)
Set 1: (20x2) x 10
Set 2: (20x2) x 11 +1 rep
Set 3: (20x2) x 10

Y1: Tricep Extension (I did skullcrushers, and managed to only bonk my head once. I think since I have to use a dumbbell rather than an ez curl or barbell, I'm going to stick w/ the cable)
Set 1: 15 x 10
Set 2: 20 x 06

Y2: Concentration Curl
Set 1: 15 x 10
Set 2: 20 x 06

Z1: Dumbbell External Rotation
Set 1: 5 x 10 +2 reps
Set 2: 5 x 10 +2 reps
Z2: Swiss Ball Crunch (the swiss ball at work seems pretty deflated. It's awfully squishy compared to mine at home...)
Set 1: 15
the swiss ball they have there sucks. it's like doing crunches on a mattress. I'm gonna just do some swiss ball stuff at home. The external rotations are still freakin' hard, though.

I'm feeling really good about my progress so far. This 3 week phase seems to be flying by. I've only got 4 workouts left. wheeeee!!!

[jimb213]

Phase II, Workout B-2
Supersets, lower body:
W1: Leg Press
Set 1: 120 x 10 (warmup)
Set 2: 150 x 12 +15 lbs
Set 3: 160 x 12 +10 lbs
W2: Romanian Deadlift
Set 1: (50x2) x 10 (warmup)
Set 2: (40x2) x 12 +10 lbs
Set 3: (45x2) x 10 +10 lbs

X1: Dumbbell Leg Extension
Set 1: 10 x 12
Set 2: 15 x 12 +5 lbs +2 reps
Set 3: 20 x 12 +10 lbs +2 reps
X2: Superman
Set 1: 12 +2 reps
Set 2: 12 +2 reps
Set 3: 12 +2 reps

Y1: Standing Calf Raise
Set 1: 35 x 12
Set 2: 45 x 12

Y2: Reverse Crunch
Set 1: 10
Set 2: 12 (leg lifts rather than reverse crunches)

Thoughts:
well I finally figured out the dumbbell leg extensions... if I press inwards on the outsides of my legs with my hands, it takes the stress off the thighmaster muscles and lets the movement work the quads more like a leg extension machine. that's why I was finally able to increase the weight on that one.

the reverse crunches seem pretty much worthless. maybe I'll try 'em holding the swiss ball with my knees next time. I did straight leg leglifts for my second set so I could actually feel something happening in my abs.

My grip is improving. I doubt I could've done the rom. deads w/ 45's even last week.

So I'm actually a little freaked out about how fast I'm making strength gains. I'm really close to my all-time high weights in just about every lift. It's pretty cool, but at the same time, in the past this is about where I would usually pull something in my elbow or knee and put myself out of commission lifting-wise for a few weeks...

[ParanoidAndroid]

Originally Posted by jimb213

the reverse crunches seem pretty much worthless. maybe I'll try 'em holding the swiss ball with my knees next time. I did straight leg leglifts for my second set so I could actually feel something happening in my abs.

Nice job upping the weights. Try doing the reverse crunches slower and on a incline bench. It makes it much harder.

[jimb213]

Originally Posted by ParanoidAndroid

Nice job upping the weights. Try doing the reverse crunches slower and on a incline bench. It makes it much harder.

thanks, PA. I'll give it a shot on an incline bench.

[jimb213]

well I had half a workout yesterday (labor day). Although I was still active, so I'm not toooo upset about it. I was at my parents' lakehouse for the holiday and got my early-morning keeboard run in, then helped my dad cleaning stuff up after our guests had left.

When I got home, me and a couple other friends started our 7-day trial memberships at a gym near where we all live. But of course we got there too close to closing time, so I couldn't get in a full workout. I did the 1st two supersets, and did get some rep increases, but since I couldn't get everytihng in, I'm not going to count it. but the facilities are really nice, the benches are comfortable and look really adjustable, and there's a squat rack! and proper leg extension/curl machines so I can actually get my hammies and quads burning the right way. There's also a pool that looks like it's maybe half an olympic lap, so I'd love to start doing some swimming. There's also a sauna and steam room, which are pretty fun, and not too many places around here offer 'em.

So I'm going to do the leg workout tonight, and have some fun and see what it's really supposed to be like...

[jimb213]

so I'm still not impressed w/ the leg workout, even doing it in a proper gym with all the right equipment. Maybe I'm just not pushing myself quite hard enough, but I'm used to lower-body workouts wiping me out, and this one just doesn't.

Also... I once again didn't get a full workout in (although the only thing I skipped was the calf raises). so i think this will be the last time I wait around for my friends if they're not doing the same workout as me.

But, today I did get a feel for what I can do on the equipment, so I can push myself harder later in the week. I think I'll give it another shot (without waiting around for my friends) later this week.

[jimb213]

Originally Posted by jimb213

Also... I once again didn't get a full workout in (although the only thing I skipped was the calf raises). so i think this will be the last time I wait around for my friends if they're not doing the same workout as me.

Second verse, more or less same as the first... I've done one workout this week. I don't have my log with me right now, so I can't post it, though. I've been busy w/ rehersals and a couple video projects outside of work. Plus my diet hasn't been up to snuff this week. Work has me really stressed out and I haven't been sleeping well. So yeah, this is when I should be hitting the gym extra hard, but I've just sorta felt beat down this week. Not to mention my office building got jacked up - there was a freakin' flood on the 1st floor (where my office is) and the toilets are out of commission, most of the carpet needs to be replaced, and it looks like they're doing mold remediation type stuff - plastic sheets blocking off areas, cutting out sections of drywall, etc. fun fun fun!

I'm headed out to the parents' lakehouse again this weekend, so I'll be getting some good exercise in, and some relaxation. And hopefully we'll get the paperwork squared away at the new gym this weekend, too, so I can continue my training at a decent facility not damaged by a raging flood...