Sunday 5/24 Sport Massage. I have been trying to maintain a massage schedule of once a month. This is an indulgence, I do admit that. However, it is a huge benefit to my training, it gets me to relax and all of the muscle groups I work are now loose. My ITB was tight once again, as were my shoulders (probably due to the heavy back work in this cycle).
Monday - 5/25 Happy Memorial Day! I started my day with a hard run (29 minutes). I ran to the Common, then I ran to the Memorials twice (the 54th Regt think Glory and the State Memorial). Both require you to run uphill to the Memorial location. It was a great way to begin my Holiday and to pay respect to my fallen brothers and sisters in arms.
Followed my run with scheduled Chest and Back Strength Training. Today we started a new phase in this round of lifting. We moved to a 5x5 circuit. Ill do this for the next several weeks. No new exercises, but we reintroduced some old favorites.
Antagonist Sets Flat Bench and Pull Up (90 seconds rest)
Bench 205x5x5
PU (BW+5)x5x5
Antagonist Sets Incline DB Bench and Unilateral DB Rows (no rest between, 90 between sets)
DB Bench 75(e)x5x5
DB Row 60(e)x5x5
Antagonist Sets Close Grip BB explosive press & Preacher Bench EZ Curls
CG BB Press 155x5x5
PB EZ Curls 80x6, 85x5x4
Antagonist Sets Swiss ball crunch & Back Extensions
Cruch BWx12x5
Back Ext BWx12x5
All in all, another very good workout! It has been a great Holiday weekend and I hope everyone else has enjoyed themselves as much as the DW and I have this weekend.
Tuesday 5/26 No Training. I did my cardio on Monday. I had a day trip to Chicago, which as I anticipated featured delayed airplane flights, cramped seats and few clean diet options. It is a good thing you can still bring protein bars on the planes!
Wednesday 5/27 Shoulders, Delts and Traps.
This was a modified workout. My PT asked me to test my shoulder strength by working towards a 1RM on the Military BB press.
Warm up
Mil BB Press 95x8, 115x4, 125x4, 135x2, 155x1, 155x1
Upright Row 95x6x4
Arnold Press 40(e)x8x4
Cable Lat Raise 15(e)x6x4
Front BB raise 45x6x4
Delt Rev Machine Fly 110x8x4
Incline Crunch BWx12x4
Hanging leg raise BWx8x4
When I was a youngster in the service I repeated injured my left shoulder. As a result, I avoided heavy lifts for years. When I saw my ortho about my hips, I also had him review my shoulders and both RC. He cleared me to lift; there is no problem in my shoulder joints.
I had a somewhat funny yet awkward moment in the gym this morning. I had just finished my first set of Rev Flys, stepped back and started the stopwatch - when a young man stepped in front of me and began to reset the machine. I told him I was working on the equipment, but offered that he could work in. He said okay, reset the machine for half of my weight and started to do a Ό chest fly. After 6 poor reps he stepped away. I reset the machine for the heavier weight and started to do rear flys at that point he gave up and walked away from the old guy. I should have told him not to let his ego get in the way, but I was too busy suppressing a smug laugh.
Thursday 5/28 Scheduled day off
29 years ago, I swore this oath:
I, (state your name), having been appointed a Second Lieutenant in the United States Army, do solemnly swear (or affirm) that I will support and defend the Constitution of the United States against all enemies, foreign and domestic; that I will bear true faith and allegiance to the same; that I take this obligation freely, without any mental reservation or purpose of evasion; and that I will well and faithfully discharge the office upon which I am about to enter. So help me God.
Thank you for your service and I hear ya on the "Good Day" thought. (good reminder for me)
I had a similar experience to yours in the gym last night. I went over to work on this Hammer dip machine and there was this big "obese" guy doing db curls right next to it. As I touched the machine he looked over (in the middle of his set mind you) and informed me he was using the machine. I asked if I could work in. He said he would help remove some weight. I told him I intended to add some.... And so it went....
__________________
The BIGGER I get the smaller you look
This was Day 2 of the 5x5 strength training program (the second round in the cycle). No new exercises in the program. Today was a day of mind over matter. We (the DW and I) hosted a dinner last evening needless to say the food was not clean and the wine flowed freely. It was the nutritional and pre-training equivalent of a JP Fitness summit (from what I have read).
Antagonist sets Flat BP and BW wide grip pull-ups (90 seconds rest between for sets 1-2, moved to 120 seconds rest after)
BP 210x5x5 (nice increase since I just did this weight at 4x4 last week)
Pull-ups (BW+10)x5x5, (some debate over the final rep probable should only count 4)
Antagonist sets Incline BP and Hammer Machine Row (90 seconds rest between)
Incline DB BP 80(e)x5x5
Uni DB Row 65(e)x5x5 each rep was held for a 2 count at the top
Antagonist sets Narrow grip BP w/pause and Preacher Bench EZ bar curls (no rest between 120 seconds after)
NGBP 160x5x3, 160x3 (Failed!)
PB EZ curls 85x5x4
This was a very good workout. Im starting to see and feel the progress towards my BP goal. My PT is really pleased; he is starting to think/talk about the next testing phase and getting a set completed at the 225 goal. My weight is starting to move back towards the normal range, but it is not there yet. I may consider lowering the range to 180-184 perhaps that will help motivate me and get rid of some of the excess ab fat.
Thank you for your service and I hear ya on the "Good Day" thought. (good reminder for me)
I had a similar experience to yours in the gym last night. I went over to work on this Hammer dip machine and there was this big "obese" guy doing db curls right next to it. As I touched the machine he looked over (in the middle of his set mind you) and informed me he was using the machine. I asked if I could work in. He said he would help remove some weight. I told him I intended to add some.... And so it went....
Karla - Thanks for the comment. Did the guy stick around? I had to laugh at the story. My DW has the same thing happen quite a bit - because her UB is so lean and defined, if she starts doing bi's / tri's - a number of guys in the gym move away to avoid the comparison.
Saturday Morning - Squat Club - 5/30 It is a glorious day in Boston. The gym was not too crowded, we were able to complete our workout without any pauses for equipment.
Warm Ups
BB OH Squats 95x10. 115x10x3 (this was something new and different)
RDL 165x10x4
KB side step squats 40kgx8(e)x4
Ham Curls 21s 65x21x4
Quad Ext 21s 85x21x4
Braced Wall Squats BWx45secondsx2, BWx60secondsx2
This was another focused and to the point session. The BB OHS were new. I dont know if they were great for the legs or total body, but we did sweat through our shirts before we finished that set of exercises.
LOL! I see that happen with me too now that I am leaning out. I kind of feel badly for some of them.
Is bb oh squat (bb overhead squat?)
Karla - it sure is. Military Press the Bar to start, hold it above the head and then SQUAT! Lots of extra core stability required. Still can't tell if it hits the glutes and hams in the same way.
Sunday - change of plans. The DW looked at me this morning and said, "hey, let's go out for a run." 33 minutes total, to the Common, Public Garden and return.
This was Day 3 of the 5x5 strength training program (the second round in the cycle). No new exercises in the program. I didnt sleep well, and anticipated a tough workout. My PT started the warm up session by telling me today would be a tough day! WTF? I guess he had reviewed the numbers and program and was anticipating a day where I would hit the wall. Guess what? That day was today; that is why he has the CSCS and I just lift what Im told to lift.
Antagonist sets Flat BP and BW wide grip pull-ups (120 seconds rest between sets)
BP 215x5, 215x4, 215x3, 215x2, 215x2
Pull-ups (BW+10)x5x5, (like Friday there was some debate over the final rep I counted 4 the PT 5)
Antagonist sets Incline BP and Hammer Machine Row (90 seconds rest between)
Incline DB BP 85(e)x5x5
Uni DB Row 70(e)x5x5 each rep was held for a 2 count at the top
Antagonist sets Narrow grip BP w/pause and Preacher Bench EZ bar curls (no rest between 120 seconds after)
NGBP 160x4, 160x3, 160x3, 160x2 (Failed!)
PB EZ curls 90x5x4
This was as we say in Boston, a wikked pissah of a workout. My PT correctly anticipated that I couldnt maintain the full rep range and continue to add 5 lbs per session. I wasnt happy at all to fail in this progression, since I had lifted significantly more last cycle. My attitude must have caused my adrenaline to kick in, as the DB work became a new PR. However, that doesnt make up for the poor results on the bench. I have to remind myself that progress is not linear and that next time I will improve. The very best part of the training session is that I can honestly say I left nothing in the tank, it was a max effort day.
Wednesday 6/03 Shoulders, Delts and Traps.
Unusual day, unusual workout the morning started off for no particular reason. The gym was mobbed and I couldnt get to the equipment I wanted this was the first time in quite some time I had to change the workout plan on the fly.
Warm up
Arnold Press 50(e)x8x2, 50(e)x5
Upright Row 90x6x3
Front DB raise 22.5(e)x6x3
Lat DB raise 22.5(e)x6x3
Inc Bench Rear Delt DB raise 15(e)x6x3
BB Shrugs 225x6x3 (these were free standing not on a smith as in previous sets)
Mil BB Press 115x6x3
Incline Crunch BWx12x4
90 deg Back Ext BWx10x4
Well that makes two subpar workouts in a row. On top of that, my weight has not dropped enough and seems stuck just above the 190 mark looks like it is time to reduce the cals. For now, Im going to review my workouts, focus on my diet, get enough rest and talk to my PT on Friday. That almost sounds like a plan
Thursday - 6/4 - Additional Rest Day. I'm not prepared to have three bad workouts in a row, so I cancelled my cardio. I'll be well rested and fed before I hit the weight room in the morning. Since so many others on the forum (cough, cough - Kate & Karla) seem determined to over train I think I'll try to learn from their logs.
Friday 9/5 Chest & Back Strength Training:
This was the start of a new stage in the progression. We moved to 6 sets of 4 reps for the scheme. This was also the workout I was determined to improve upon, after two poor performances. Sleep, Diet and preparation were all on track so there are no excuses. The DW gave me an encouraging look, and in her best Spartan Mom impression told me to have a great workout or dont come home or Just STFU and lift or some other encouraging words to that effect.
Warm Ups
Antagonist sets Flat BP and chin-ups (90 seconds rest between exercises)
BP 215x4x5, 220x2
Chin-ups (BW+15)x4, (BW+20)x4, (BW+25)x4x3, (BW+25)x3 (failed on last rep)
Antagonist sets Incline DB bench & Cable rows (held for 2 seconds) (90 seconds rest between exercises)
Incline DB Bench - 85(e)x6, 90(e)x4x3
Cable low row 140x6x4
Antagonist sets Decline BP and DB Curls (No rest between exercises, 60 seconds between sets)
Decline BP 155x6, 160x6, 165x6, 170x6
DB Curls 35(e)x6x4
Well then, this was certainly more like the workouts and strength gains I had been previously making in the gym. I held my form on the bench much better, especially through the last sets. The DB work was fun. The hardest part is kicking them up into place and not losing a rep getting started. We switched to chin-ups and db curls as we felt that my stronger arm was working more than my weak side on the EZ bars and BB curls from the last two cycles. The DW watched my Chin-ups and realized that with the extra weight I was obviously having a good day, so she will let me in so I have that going for me gunga, gunga-galunga.
Saturday Morning Squat Club 6/6 today we honor the 65th anniversary of the Normandy Invasion. In the final choice, a soldiers pack is not so heavy a burden as a prisoners chains. General Dwight D. Eisenhower
It was another great day in the city, a little overcast to start but it cleared off by midday. The gym was not crowded and the DW and I had no problems getting equipment.
This was a fun day. We just worked from set to set without any breaks. Most of the time it takes the DW and I almost 6-90 seconds to re-rack the bars for each other. I hope everyone else has a great day.
Monday 6/8 Chest & Back Strength Training:
I am still working in the 6 sets of 4 reps scheme. Well rested, although my nutrition plan is off. Too many of my meals this weekend were very high in salt. Im carrying extra weight again, mostly water. Ill have to really restrict my calories on during my travel this week.
Warm Ups
Antagonist sets Flat BP and chin-ups (90 seconds rest between exercises)
BP 220x4x3, 225x2x3
Chin-ups (BW+25)x4x6
Antagonist sets Incline DB bench & Cable rows (held for 2 seconds) (90 seconds rest between exercises)
Incline DB Bench - 90(e)x5x2, 90(e)x4x2 (PR for the total reps at 90(e))
Cable low row 150x6x4
Antagonist sets Decline BP and DB Curls (No rest between exercises, 60 seconds between sets)
Decline BP 175x5x4
DB Curls 35(e)x6x4
This makes two strong workouts in a row. Im more confident that the amount and quality of rest I get the night prior to a 7 am lift is the key factor to my success. I was totally gassed at the end of the workout and I was sweating through my shirt. I love it. Lots of travel this week, Ill need to focus on my diet, get in some cardio and hope one of the hotel gyms has enough equipment for a shoulder workout.
Wow! Nice lifts there. Even the crappiest hotel gyms generally have enough equipment for a shoulder workout. LOL! It's when ya gotta do legs that you are often left in a lurch.
__________________
The BIGGER I get the smaller you look
Wednesday - 6/10 Shoulders, Traps & Delts
The business trip was technical success wrapped in the utter frustration of lousy business travel - every flight was delayed, turbulent and packed with amateurs who still dont understand the TSA system.
Karla was correct, even the crappiest Hotel Gym can support a shoulder workout. The gym was packed, so I just went through a quick series of sets.
Arnold Presses 45(e)x8x3
BB Upright rows 85x8x3
Seated Mil Press (behind neck on smith) 50x8xx (weight is plate added to machine)
BB Shrugs (on smith) - 230x8x3 (weight is plate added to machine)
Front raises 20(e)x8x3
Lat raises 20(e)x8x3
Bent Over rear delt raises 20(e)x6x3
There was no time or space to do cardio. That makes me one workout down for the week. My weight is still above the allowed 190 upper limit. I need to eat the good clean food and stay home for a couple of days.
Monday 6/12 Chest & Back Strength Training:
Today was the last day in the current progression (6 sets / 4 reps). I was well rested, my nutrition macros pre workout were okay however, my weight remained above target.
Warm Ups
Antagonist sets Flat BP and chin-ups (90 seconds rest between exercises)
BP 225x4x3, 225x3, 225x2, 230x3
Chin-ups (BW+30)x4x4, (BW+30)x3x2
Antagonist sets Incline DB bench & Cable rows (held for 2 seconds) (90 seconds rest between exercises)
Incline DB Bench - 90(e)x6x2, 90(e)x4x2
Cable low row 160x6x4
Antagonist sets Decline BP and DB Curls (No rest between exercises, 60 seconds between sets)
Decline BP 175x6, 175x5, 174x3 (Complete failure nothing left to move weight)
DB Curls 35(e)x6x4
Another successful workout! So far, the correlation between rest and performance is pretty high. Next week we will start a progression that pyramids the rep scheme. My PT and I discussed another testing round, perhaps at the end of the month. The BP feels good, but it still seems like a lot of work to jump between where I am and sets of 8 at 225.
My nutrition plan is off and will continue to suffer this weekend. The office breakfast included Italian pastries from Bostons North End. I just surrendered my plan I think the meal featured enough carbs to fill out my macros for half of next week! Do you know why we eat massive carbs and fat? Because it tastes so damn good. On top of that, we are hosting friends this weekend, which based upon our history would suggest a substantial amount of red wine will be consumed. Rather than agonize about it, Im going to enjoy myself and get back to bran and yogurt on Monday.
Monday – 6/15 – Chest & Back Strength Training:
We started a new training progression for the bench (6 sets /2-4-6 reps). We also added a twist to the back work – changed from weighted chin ups to mixed grip pull-ups. My planned rest and nutrition was on target. My weight remains just above my target range (185 to 190) today I was 191 lbs.
Warm Ups
Antagonist sets – Flat BP and mixed grip pull ups (90 seconds rest between exercises)
BP – 235x2x2, 225x4x2, 215x6x2
MG pull ups – BWx6x4, BWx4x2 (failed on last two sets)
Antagonist sets – Incline BB bench & Hammer Machine rows – overhand grip -(held for 2 seconds) (90 seconds rest between exercises)
Incline DB Bench – 185x6x2, 185x4x2
HM row – 100(e)x6x4
Antagonist sets – Decline BP and DB Curls (No rest between exercises, 60 seconds between sets)
Decline BP – 175x6x3, 175x4 (failure on last rep)
DB Curls – 35(e)x6x4
Another workout with two different views on my progress. I never felt comfortable under the BB bench – the bar never felt correct, nor did my form. However, my PT was pleased – he just continued to count out the good reps and move the weight. I’ve had a couple of days like this and have, by now, determined to take my results from the paid professional, rather than second guess myself. We plan to retest my BP max and goal on July 6th.
The mixed grip pull ups were more difficult than I remembered. The first two sets went by easy, since I didn’t have any extra weight to lift. After that, the different grip positions started to come into play. By the last sets I was gassed.
On a related note, the DW has made great progress on her Pull-up goal. Today she completed 5, 4 and 3 reps on her own – in the middle of the training session. That is great progress and I’m very happy for her as she continues to meet and exceed her goals.
I have delayed my scheduled light cardio workout. My legs have been extremely tight since Sunday. Yesterday my calves cramped at work. Last night at dinner, my hamstrings cramped so severely I couldnt sit down. I got up this morning and could still feel the tightness in my calves. I spent 25 minutes stretching and trying to get loose that seemed to do the trick. Then I walked to work (less than a half mile) and my calves tightened again. Ill probably go to the gym, if only to use the foam rollers.
I was able to rearrange my schedule and get to the gym. 20 minutes of HIIT on the studio bike and then 1 mile flat out on the elliptical (6:30). After that I stretched and foam rolled my legs. I suspect the cramps are a result of limiting my sodium.
Wednesday 6/17 Shoulders, delts and traps
Minor residual cramping in my legs I know there is an issue, but it doesnt limit range of movement or walking. I was on my own today. The gym was crowded but I was able to work and follow my plan as designed. I added dead lifts to the mix It is a good compound lift to break up the isolation movements.
Warmups
Arnold Presses 55(e)x6, 55(e)x5, 55(e)x4
Upright Row 95x6x3
Seated Mil Press (smith) 70x8, 95x5x2, 105x4 (weight = plates added to machine)
DL 135x10
Sumo DL 205x1x6, 255x1x6, 255x1x6, 255x1x6
Rear Delt fly 25(e)x6x3
Front raise 25(e)x5x3
Lat Raise 25(e)x5x3
The dead lifts in the middle of the session made this a very intense workout. I have found that I can do a DL and maintain form if I do one at a time. My hip limits my ability to return to the starting position and pull right away. Instead, if I get set, do the rep, lower the bar, release, stand up and then repeat - I can maintain my form. Doing singles doesnt seem like a lot of work, but in groups of six they were starting to kick my butt. Now it is time to reload on sodium and potassium and see if that helps reduce these leg cramps.
Far be it from me to stand in the way of the DW! I found this very informative explanation of why Magnesium is a vital electrolyte (along with potassium and calcium) but often overlooked. Your wife is certainly correct in that you need calcium and potassium, but:
"So whats the connection between magnesium and muscle cramps? Think of a key and a lock. Normally stored in muscle and bone, magnesium acts like a key that unlocks muscle cells, allowing potassium and calcium to move in and out when needed as a muscle does its job.
Without adequate levels of any of these three nutrients, the muscle becomes irritable, says Dr. McLean. Its a crude analogy, but to keep the muscle cell adequately healthy and alive, you need to get potassium into the cell, and you need to have magnesium to open up the door to let the potassium in, he explains. Make no mistake: Both potassium and calcium are also vital to this process. Its just that the body generally has adequate amounts of these two electrolytes on hand, says Dr. Brilla. If the body is going to get low on any electrolyte, it is most likely to be magnesium, she says."
As an aside, I take ZMA. I have found it to be a fantastic supplement.
I take two before bed. It helps with sleep btw, the magnesium has a relaxing quality to it naturally. So, nuff said.
Thank you for your service and I hear ya on the "Good Day" thought. (good reminder for me) 
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