Blackjack's Gettin' Stronger - The K.I.S.S. Plan - Page 4 - JP Fitness Forums

Blackjack · 11-06-2006, 07:14 AM

Scheduled off day today. Switching back to strength workouts for the next 2-4 weeks. Kind of depends on how my shoulder/back hold up. Should be good workouts to work in while the wife and kids are sleeping...BTW no baby yet. My wife is now 37 weeks along. Expecting the call any time now.

May start out with a retest of my 3RM's.

Blackjack · 11-07-2006, 07:16 AM

Workout

Pretty good workout this a.m. Going back to my strength workouts.

Bench Press: 3; 6; 3; 6; 10 reps. Worked my way up to 3reps with 195. Still a little in the tank.

Supersets:
DB Triple Press (3x6x45lbs) / Rev Pushups (3x8xbw)
DB Fly (3x15x15lbs) / DB Rev Fly (3x10x15lbs)

Diet

Diet yesterday was ok. Ended up having a South Beach Bar at lunch that wasn't planned and some cottage cheese before bed. Got a real craving for carbs after dinner. Ate a couple of my son's Ritz Bits. OK, but not great.

Very tired this a.m. Not sure why. May be the stress or the low calories catching up to me. I'll proceed with caution the next few days. God, I wish they'd announce who's getting this manager job I'm up for already.

Later.

Blackjack · 11-08-2006, 06:46 AM

Workout
Track sprints today. HIIT for 20 min total. Did a combination of 200m sprints and 100m sprints. Really weak here. Most likely the effects of the low calories I'm on. May try some steady state cardio one day per week in place of an HIIT session.

Diet
Didn't keep track yesterday. Going to today. Gave in with some carbs at dinner last night but I figure I'm very low due to the cravings I've been having lately.

Took a look at my strength goals and where I'm at and have established some definitive goals for the remaining year.

Deadlift - 325lbs by 12/31/06 (this I can do, may try to go higher - 350 anyone?)
Bench - 240lbs by 12/31/06 (this is going to be a challenge - I've got an intermediate goal of 225lbs by the beginning of Dec. Diet will have a lot to do with this I think.)
Squat - 250lbs by 12/31/06 (this is also going to be tough. Need to really improve my upper back strength in the mean time.)

Will continue this log through the end of the year. Wish me luck!

Ted

Blackjack · 11-09-2006, 09:39 AM

No workout today. Been feeling run down and having difficult getting up in the morning so I thought a day off and some extra sleep would be good. But I had very vivid dreams last night and was pretty awake at 5 am so it may have something to do with the fact that I over did it on my diet yesterday. Went over by about 1000 calories. Percentages were in-line (somewhat) with 58% Fat, 13% Carb & 38% Protein but the amount was over the line. Back in the weight room tomorrow a.m. Will have to play it by ear this weekend as my in-laws will be in town (yeah!)

Blackjack · 11-10-2006, 10:43 AM

Very tough workout this a.m. The reduced calories I'm on are definately affecting these workouts. Just can't recover between sets as quickly as I could before. This may affect my lift goals before the end of the year. I wish I would just get to 195lbs already!!

Deadlift - 6; 3; 6; 3; 10 reps
Started with 225lbs and worked up to what I thought was 265lbs but I somehow left a dime off one end of the BB so it was only 255lbs. Then did 155lbs for the set of 10 w/o stopping or re-gripping. Huffin' and Puffin'

Superset - Front Squat (4x6x145lbs) / Swiss Ball Jacknife (4x12xbw)
This was tough - had to take long rests between sets 2 & 3 to recover.

Diet has been so-so. Percentages are in-line, but I think I'm eating too much. Still 3-500 kcal over my limit yesterday. Not sure if I'm making any progress. This is not the best time to be dieting. The stresses of life are catching up to me and low calories do not help.

BTW...no baby yet.

Ted

cappuccino · 11-10-2006, 12:52 PM

Hang in there Ted, it's tough, but you'll get through it. When's a scheduled refeed.

PLUS if you're 3-500 over your target, you're probably still below maintenance. Just take you a little longer, or maybe it could even help.

Are you sipping the sups during your workouts and after? Might help a bit too.

Tell that baby to hurrry

Blackjack · 11-11-2006, 10:00 AM

Today's workout...

Started with some shoulder rehab - Standing Sh Raises - front/45/side; Band Ext (straight arm); Ext Rotations.

Pull-ups 3xMax then finish up 30 total reps with chinups. Supersetted with 3 sets of side bends (45lbs) & 3 sets of shrugs (45lb DB's).

Pullups - 8, 5, 5. Chins - 6, 6.

Supersetted - DB Sh Press (4x6x45lbs); DB Row (3x8x45lbs)

Attempting to keep diet tight today and tomorrow. Scheduled refeed for next Sat or Sun.

Blackjack · 11-13-2006, 07:09 AM

No workout on Sunday.

Did a TT workout this a.m.

Superset 1: Good Morning (3x8x135lbs) / Pushups on Stands w/feet elevated (3x8xbw)
==>Completed all sets/reps. Going to stay at 135lbs on G. Morning next time. Need to expand range of motion and keep back more firm. Going to start elevating feet higher on pushups. Did step with two risers. Going to go to smaller of my two swiss balls next time, staying up on stands.

Superset 2: Reverse Lunge (3x12x40lbs) / Reverse Pushups (3x12xbw)
==>completed sets/reps for lunges (TOUGH!) Heart rate was very high. Rev pushups - need to get all twelve reps with legs fully extended. Then I'll start raising foot level.

Decided to adjust my goals for the remainder of the year and focus on deadlift and bench press. Instead of other two workouts, I'll be working in some TT workouts.

No baby yet...my wife is miserable. No word on my job yet...I'm not much better.

Ted

Blackjack · 11-14-2006, 07:08 AM

Track Sprints this a.m. 100m sprints, 30 min total time (including warmup).

Blackjack · 11-21-2006, 01:02 PM

Just a quick note to anyone that's following along - been a hectic week. My wife had the baby early Wed morning (Nov 15th). The day before I found out I didn't get the job/promotion I was interviewing for so I went from being completely disappointed/upset to being very nervous/excited/ecstatic within about 12 hours.

I worked a workout in this weekend and will try to get a couple in this week. Another nice thing about having equipment in the basement - I can get away for 20-30 min and get a good workout in. With our first born, I was out of the gym for a couple months becuase I had to workout away from home.

Now we're getting into a routine so I should be able to post more again. Still setting my sights on my lifting goals for the end of the year. Will let you know.

Ted

cappuccino · 11-22-2006, 07:28 PM

Yeah! Great to read your a daddy x 2 now! How are the little ones and mommy doing?

Blackjack · 11-28-2006, 09:14 AM

Quote:

Originally Posted by cappuccino

Yeah! Great to read your a daddy x 2 now! How are the little ones and mommy doing?

The little ones are doing very well. The baby really couldn't be better, sleeping 4-5 hours at a time so we're only getting up 1-2 times per night - very nice. Ben is still adjusting to his little brother, but he's coming along. We're trying to get him involved as much as possible by giving him jobs to do for the baby and also trying to spend individual time with just him.

Mom's not doing so well, she's had some complications and had to go back into the hospital for a short time. She had similar issues with our first. She's back home now and they are trying to clear things up with meds. So she's dealing with mostly discomfort and pain for a couple more days but hopefully after that it'll be smooth sailing.

Thanks for asking Cappy.

Ted

Blackjack · 11-28-2006, 09:21 AM

Tried to sneak in a couple workouts over the weekend. Ended up doing the Original TT workouts. Cut back the sets to 2 instead of three to save time.

Thanksgiving a.m. I must have overdid things a little or had diet issues because I almost passed out after my workout. Had the shortness of breath, the cold sweats, nausea, the whole thing. Was pretty bad for a while. Layed down with my feet elevated and actually could feel the blood move out of my limbs - hands went "tingly" and my feet got really cold - wierd. Not sure what happened. Had my Green Tea that a.m. and my protein shake prior to workout like I always do. My diet hasn't been that great for the past couple weeks so I'm not sure if that had anything to do with it or if the stress levels around my life are catching up to me. Kind of scary. Freaked my wife out pretty good too.

Ran the next day and did another TT workout a couple days later with no issues....

Later, Ted

Blackjack · 12-07-2006, 03:48 PM

Haven't logged in a while...not really working out lately. We had to put my wife back in the hospital last Monday (Nov 27th) - she's fine now. Almost got back on track this weekend once she started to feel better - then we all got the stomach flu Sunday night. I'm still getting over it but am back at work today. I cannot remember ever being that sick. May try to get some light workout in this weekend...wish me luck.

Ted