Becoming Agent 47 - Page 2 - JP Fitness Forums

Sign · 05-09-2008, 11:25 PM

Oh it won't deter me, just some mild disappointment but that will pass. I am going to work on eating a lot better over the weekend and really focusing on getting my water intake back to normal, I think I did just about everything wrong this week and I am not even sure why lol.

There is no pain in my thumb, just some minor loss of sensation/feeling in one small spot where the cut was deepest. The only thing that I will have to watch is the pulling of the skin, reopening it. From looking at it closer and removing the little lip of dried/dead skin it actually seems to be healed fairly well. If I feel it being pulled or anything while working out I will be sure to have a couple bandages/gauze in my gym bag to wrap it with and protect it.

I was over at my uncle's last night to work on my car and watch the Red Wings v. Stars playoff game and we were talking about cuts etc and he showed me 3 scars he has (1 on the right hand and 2 on the left) on his hands right along the meaty part of the palm between the thumb and the wrist from box cutters. It would seem that a lack of focus while wielding sharp instruments runs in my family, haha.

Sign · 05-12-2008, 11:59 AM

*Long Post today*

Well, today was the day I get back on track after the disaster that was last week. Today is also weigh-in day and the beginning of Phase II.

I will start with the outline of the phase.

TNT Workout Phase 2

Workout A
1A - Wide Grip Seated Row (3x12)
1B - Romanian Deadlift (3x10)

2A - Dumbbell Push Press (3x10)
2B - Kneeling Overhand-Grip Lat Pulldown (3x10)

3 - Side Bridge (60s each side)

Workout B
1A - Dumbbell Lunge (3x10)
1B - Scaption + Shrug (3x10)

2A - Swiss Ball Hip Extension and Leg Curl (3x10)
2B - Dumbbell Bench Press (3x10)

3 - Swiss Ball Jackknife (2x10-15)

Now, for todays workout.

Workout #1 (A)
1A - Wide Grip Seated Row 3x12@50lbs
1B - Romanian Deadlift 1x12, 2x10@95lbs.

2A - Dumbbell Push Press 3x10@30lbs.
2B - Kneeling Overhand-Grip Lat Pulldown 1x11@80lbs., 2x10@100lbs.

3 - Side Bridge (60s each side) 1x30s, 1x20s, 1x10s on each side.
Total workout time: approx. 25mins.

overall a great workout, felt good to be back in the gym. Really excited for this phase because deadlifts are back, I love deadlifts, easily my favourite exercise. Was a little light on the rows so I will have to increase them next week, I hit all my reps on the RDLs but I am going to keep the weight the same for one more workout because my grip felt a little weak and I want to work on my form/flexibility before increasing the weight. Push Press felt good so I will increase the weight on those as well. My only real problem was the kneeling Lat Pulldown, the station I was on felt incredibly light even though the weight stack said I was doing 100lbs., I am going to have to try a different station next time or really crank the weight up on that specific one.

Weigh-In was also today,

Measurement | Change from last week (Overall Change)
Weight: +3.0 (-19.0)
Chest -0.25 (-2.5)
Waist +0.25 (-3.25)
Hips 0.0 (-1.0)
Thigh 0.0 (0.0)
Calves 0.0 (-0.75)

Surprised that there wasn't much change for as bad as the week went. I expected the weight gain and I have a good feeling that it is mostly water weight from all the carbs.

and because it is playing on my iPod right now and I feel like singing.

Sometime in our lives we all have pain
We all have sorrow
But if we are wise we know that there's
Always tomorrow

Lean on me when you're not strong and
I'll be your friend
I'll help you carry on
For it won't be long till I'm gonna need
Somebody to lean on

Please swallow your pride if I have things
You need to borrow
For no one can fill those of your needs
that you won't let show

Just call on me brother when you need a hand
We all need somebody to lean on
I just might have a problem that you'd understand
We all need somebody to lean on

Lean on me when you're not strong
And I'll be your friend
I'll help you carry on
For it won't be long till 'm gonna need
Somebody to lean on

Just call on me brother when you need a hand
We all need somebody to lean on
I just might have a problem that you'd understand
We all need somebody to lean on

If there is a load you have to bear
That you can't carry
I'm right up the road, I'll share your load
if you just call me

Just call me when you need a friend
Just call me when you need a friend...

Bill Withers can make so much feeling and soul come through in his music, it is unreal.

Terry Monk · 05-12-2008, 08:04 PM

Wow. You're really losing inches around the waist. Nice job. You sing away, you've earned it.

Sign · 05-15-2008, 02:53 PM

Workout #2 (B)
1A - Dumbbell Lunge 3x10@20lbs (10 ea. hand)
1B - Scaption + Shrug 3x10@30lbs. (15 ea. hand)

2A - Swiss Ball Hip Extension and Leg Curl 3x10@Bodyweight
2B - Dumbbell Bench Press 3x10@80lbs. (40 ea. hand)

3 - Swiss Ball Jackknife 2x10@Bodyweight

Total workout time: approx. 20mins.

Notes -
Lunges felt great, I always seem to have an easier time with regular lunges rather then static lunges.
Need to re-read the book about the scaption+shrugs to be sure I am doing them correctly but overall they felt good.
SHELCs - going to add a 25lb. plate to make them harder next time.
Bench Press - left arm got a little shakey on the final reps so I am going to keep the weight the same for the next week.
Jackknifes - have to re-read on these also but they felt good, I just need to work on my stability so I don't fall to either side.

Overall great workout. Hoped on the scale for shits and giggles and it seems like I have not only lost the junk/water weight gained last week but also a couple pounds more from the week before that.

Terry Monk · 05-15-2008, 08:30 PM

Great job brother!

Sign · 05-16-2008, 08:53 AM

OW! Woke up today feeling like I had been run over by a truck. Everything aches, if the muscle was worked in the slightest way during that workout it is complaining today. Gonna need a long, hot shower and some major foam rolling today I think.

Sign · 05-17-2008, 12:52 PM

Still feeling sore today a little, not enough to hamper the workouts but enough to take notice. I am really looking forward to tomorrow and Monday off to rest up.

Workout #3 (2-A)
rest time 30s between sets

1A - Wide Grip Seated Row 3x12@60lbs
1B - Romanian Deadlift 3x10@95lbs.

2A - Dumbbell Push Press 3x10@35lbs.
2B - Kneeling Overhand-Grip Lat Pulldown 3x10@120lbs.

3 - Side Bridge (60s each side) 1x40s, 1x20s on each side.

Total workout time: approx. 20mins.

Notes-
Everything felt good and strong today, form felt excellent on all exercises. The Row, Deadlift, and Push Press are all going to stay at their respective weights next week because I move up to 4 sets, however if it feels too easy after the first couple sets I may increase the weight for the last couple, it will be a game time decision as it were. On the push press my left arm started to weaken towards the end but I managed to finish the sets. The side bridges as all the other core stuff, suck big time. Hopefully I can keep dropping some weight to make them a bit easier haha.

I wish I could make greater gains in the weight lifted but I have to keep reminding myself that I am not on a strength or hypertrophy program so I can't expect massive gains in the weight lifted.

Terry Monk · 05-17-2008, 09:54 PM

Good workout my friend! Can't remember, are you coming to the Summit this year??? Be nice to meet you.

Sign · 05-17-2008, 10:10 PM

This year is a no go, money and time are both tight but I am going to try to save up so I can come next year. Would be cool to meet everyone.

Sign · 05-19-2008, 08:49 AM

Quick and dirty update today, Gym is closed for Victoria Day so I am going to be doing my workouts Tues. Thurs. Sat. this week.

But even if the gym is closed I can still do my weigh-in

(I finally bought a scale so I can get an accurate weight measurement from here on out, and not have to worry about weight of clothes/food while weighing at the gym)

Measurement | Change from last week (Overall Change)
Weight: +1.0 (-18.0)
Chest -0.50 (-3.0)
Waist -0.75 (-4.0)
Hips -0.5 (-1.5)
Thigh 0.0 (0.0)
Calves 0.0 (-0.75)

Weight went up which was a little disappointing because I still have so much of it too lose, but it isn't all bad because I lost 1.75" total so I am still moving in the right direction. I have everything tracked and charted in a spreadsheet with a 3pt. Moving Average and everything is till trending downward which is all the confirmation I need that I am on the right track.

Sign · 05-20-2008, 11:40 AM

Workout #4 (2-B)
1A - Dumbbell Lunge 3x10@30lbs (15 ea. hand)
1B - Scaption + Shrug 1x10, 1x9, 1x6 @40lbs. (20 ea. hand)

2A - Swiss Ball Hip Extension and Leg Curl 3x10@25lbs. plate
2B - Dumbbell Bench Press 3x10@80lbs. (40 ea. hand)

3 - Swiss Ball Jackknife 1x6

Total workout time: approx. 25mins.

This workout was bad. It was just a real mess. I don't think I have been challenging myself enough on the lunges so I am going to jump up to 25 next time out. On top of that the scaptions were terrible but if I go down to 15lbs each hand they are too easy so I am just going to have to keep at it till they get easier. My gym had waxed the floors earlier so all the equipment was away so I had to wait until someone was available to fish out the mats and swiss ball so I could do the second half of the workout so their was a long pause in the resting and I eventually just went ahead and did the bench press in straight sets. The SHELCs felt good I am going to try the one leg version rather then try to balance a larger weight plate on my hips, but the jackknifes were no good. I just don't have the balance or something to get them done right so rather then risk injury I am going to change them to reverse crunches. I believe that should focus on the same muscle area and be a little easier to perform properly (and still be challenging enough for me at the current time)

Terry Monk · 05-20-2008, 09:15 PM

Looks like you've got your plan. I understand how it feels being all messed up on your weights. We've all been there. But you've got a plan!

Sign · 05-22-2008, 07:55 PM

Workout #5 (3-A)
rest time 45s between sets

1A - Wide Grip Seated Row 3x12, 1x11 @70lbs
1B - Romanian Deadlift 2x10, 1x8/2, 1x5/1 @105lbs.

2A - Dumbbell Push Press 4x10@35lbs.
2B - Kneeling Overhand-Grip Lat Pulldown 4x10@130lbs.

3 - Side Bridge (60s each side) 1x30s, 1x30s on each side.

Total workout time: approx. 25mins.

Great workout today. Went much later then usual so I wasn't sure how my energy levels would be but everything felt good. I went in too the workout with the mentality that I was going to increase all my weights. I have decided that I have been too reserved with my weight increases so despite the notes from the previous A workout I upped most of the weight. For the RDLs I had to put the bar down and reset my grip during the last 2 sets, I didn't take a major rest, just enough to relax my forearms and get a better grip.

In the push press my left arm was still getting shakey during the lockout on the final reps of the last 2 sets so I am going to keep that weight where it is at until my left arm catches up to my right. Side bridges can just go to hell, that is all I think about those goddamn things.

Sign · 05-24-2008, 04:12 PM

Workout #4 (2-B)
rest time 45s between sets

1A - Dumbbell Lunge 4x10/10@50lbs (25 ea. hand)
1B - Scaption + Shrug 2x10, 1x9, 1x5 @40lbs. (20 ea. hand)

2A - Single Leg Swiss Ball Hip Extension and Leg Curl 1x10/10, 2x7/7, 1x6/6 @ Bodyweight
2B - Dumbbell Bench Press 3x10, 1x7 @90lbs. (45 ea. hand)

3 - Reverse Crunch 2x10 Bodyweight (knees bent)

Total workout time: approx. 30 mins.

A good workout today. I am really glad that I decided to push myself and up the weight on these last two workouts. Lunges felt good today, I think I am at a good weight to use, I am going to keep it the same next time because I had to pause a couple times in the last set to reset. Scaption+Shrug is still bothering me, I just don't like the feel of that exercise. The regular SHELCs were too easy so I tried single-leg version with bodyweight today and goddamn was it evil. Definitely gonna be a while before I could hit all reps on single leg. The only problem was it adds a substantial amount of time to the workout. Bench press will stay at 45s as well because was feeling a little shakey in the final reps. Reverse crunches were good, going to shoot for 15 reps next time out.

Terry Monk · 05-24-2008, 08:42 PM

Excellent workout!

Fulmen · 05-25-2008, 10:58 PM

Will be watching.

Sign · 05-27-2008, 11:34 AM

Workout #7 (4-A)
rest time 30s between sets

1A - Wide Grip Seated Row 4x12 @70lbs
1B - Romanian Deadlift 3x10, 1x5/2 @105lbs.

2A - Dumbbell Push Press 4x10@35lbs.
2B - Kneeling Overhand-Grip Lat Pulldown 4x10@140lbs.

3 - Side Bridge (60s each side) N/A

Total workout time: approx. 25mins.

A good workout today and turns out is the last 'A' workout of this phase. Everything felt really good except I am noticing that my grip seems to be a weak point and it is really starting to show. I am going to start adding plate pinches or holds into the ends of my workouts to improve my grip strength. On the push press my left arm was a lot stronger and only slightly faltered on reps 9 and 10 of the final set. 30s is ungodly short of a rest and by the end I was completely cooked and I wasn't able to do the side-bridges at all.

Also, yesterday was a weigh-in for me. Unfortunately it was another poor week. Only change up or down was chest down 0.5" everything else stayed the same from the week before. This weeks focus is going to be on tightening up the diet quite a bit as I find myself getting more and more lax as the weeks roll on. Hopefully by staying super strict this week I can get things jump-started again before the next phase of the workout starts.