I was in Orlando last week for our General Assembly. I was able to get two workouts in, though not my BGB workouts. I had never used Cybex machines before, but was able to get a decent workout in, though not able to squat or deadlift.
Today I started back my routine. I feel like it has been weeks since I have worked out. I am going to have to work back into my regular workout routine. Between everyone beign home for the summer and the dogs tearing everything up, things have been crazy.
My weights were down, but I worked on speed and depth, after reading some on Westsides Dynamic Method. I focused on good form, depth in the squat and lifting quickly. Similar to Waterbury's "Huge in a Hurry." Due to work schedule, I didn't do all of the accessory work today.
Squats
5 x 5 x 135 - fast tempo, good form, deep squats
Lunges
3 x 7 x 30 - Why do I hate these so much?
Incline Curls
5 x 5 x 30
Cable Curls
3 x 8 x 30
I have put a few pounds back on around the mid section, not where I had hope to get bigger. While I am wanting to build stronger and bigger muscles, I am wanting to get leaner around the middle. Now that I am not having to eat out so much and am done traveling, it is back on the clean diet.
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Jump Chins
5 x5 x BW Standing Dumbbell Press
5 x 5 x 35
Dumbbell Pullover
3 x 8 x 35 Cable Upright Row
3 x 8 x 50
Standing Cable Crunches
3 x 10 x 35
I have been using supersets to speed things up due to time constraints. I am still doing Baby Got Back, but looking at starting a new routine. Any suggestions?
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Man it is hot here. Working out in a garage with no air conditioner is no fun. The dogs go crazy so I can't open the big door, so the brick under the bottom to create a cross flow had to do.
BGB Day 1 of week 11 - wow, didn't realize I had been at this routine that long.
Rack Pulls
5 x 5 x 215
Bent Over Rows
3 x 8 x 135
Low Incline DB Press
5 x 5 x 35
Flat Flies
3 x 8 x 25
Standing Calf Raises
3 x 10 x 135
Swiss Ball Russian Twists
3 x 10
Swiss Ball Cable Crunches
3 x 10 x 30
Reverse Hypers
3 x 5 x 30
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Man it is hot here. Working out in a garage with no air conditioner is no fun. The dogs go crazy so I can't open the big door, so the brick under the bottom to create a cross flow had to do.
I hear you. It's was 105 degrees on Saturday here in Dallas. I have to have a couple of fans in my garage to try to help out. It's still no fun.
This is a routine that Chris Mason created for some of the folks at the MH TNT forum. I am calling it:
Mason's Mayhem:
Squats I started too heavy for a first thing in the morning new lift
1 x 3 x 205
1 x 3 x 185
Hack Squat
1 x 13 x 95 - went to failure as per the directions
Leg Extensions
1 x 15 x 95 - again to failure
Close Grip Bench
2 x 10 x 65
Low Incline Dumbbell Press
2 x 10 x 25 - did not go to failure, instead did two sets with a tad left in the tank
Curl Grip Chins
2 x 5 - with some assistance
Standing Calf raises - too light on these
2 x 15 x 95
Kneeling Cable Crunches
2 x 15 x 45
Due to my schedule I am needing to move back to ta three day routine. I am trying this one while I sort out my thoughts and figure out what I should do next.
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Not only have I switched to a three day routine (sticking with BGB for now), I am trying to move back to morning training. I have found far less conflicts when I train in the morning. The downside is trying to figure out the nutrition aspects of the preparation and training. Today I did not eat anything, but tried a pre-workout drink. I am a little more alert, but did not notice anything else that would be helpful. I struggled with energy and strength today. Friday, I will have some thing to eat about an hour before I head to the garage.
BGB - Squat Day
Squats
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
Working Sets
4 x 5 x 185
1 x 2 x 185 - form broke down significantly and I could not pushout three more squats
Lunges with Bar
2 x 8 x Bar
Leg Curls
2 x 10 x 50
Incline Curls - worked on full extension and slowed the tempo down
5 x 5 x 25
Cable Curls
2 x 8 x 40
Swiss Ball Crunches
2 x 15
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Horrible session today. No energy at all. It was tough all the way around. Squatting so often is taking a toll. I love squats and deads but am having a tough time recovering on this routine.
Starr 5x5
Light
Squats
5 x 100
5 x 125
5 x 150
5 x 150 - these felt like the 200 I did the other day. I really mean it, I was worthless today.
Arnold Presses
5 x 30
5 x 30
5 x 35
5 x 35
Deadlifts
5 x 135
5 x 150
5 x 175 - dog ran under bar as I was setting it down, I think she will stay away from me for a while. Scared her more than anything (PETA Disclaimer- No animals were hurt or maimed during the course of this workout.)
5 x 200
Short session, but I had no gas today.
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
How have your recomp results been? I'm moving out of a cutting phase and into eating maintenance or a small surplus. I'm interested in how you feel this has been for you.
How have your recomp results been? I'm moving out of a cutting phase and into eating maintenance or a small surplus. I'm interested in how you feel this has been for you.
I started in Nov. 2007 with goal to lose some weight and get my cholesterol numbers down. I lost close to 35 pounds and got the numbers down. I got down to 185 ( I am 6'3"). I have added about 15lbs of lean mass since then and am now working on building some definition. My strength has increased and I have lost a noticeable amount of body fat. I need to take some update pics.
I will keep watch of your log and follow your progress. Thanks for asking about mine.
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
I took today off for a little rest and recovery. Since it was the day of the first Football game, I spent a lot of time preparing for the band concession stand. I plan to start fresh on Monday.
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
After taking an extra day or two of rest, I decide to change things up. I have been doing some variation of a 5 x 5 for 8 months now, I thought I would try something different. I am going to give a DC style rest/pause routine a go for a few weeks. Most of today's session were exercises I 1.) have never done before or 2.) have not done in quite some time. Because of the newness and the increased reps called for in this routine, I did not start with max weight. On a few of the exercises I did start a little too light, but that allowed me to learn the process and will allow me to add weight next time ( good for the mental stability). I will say, today's emphasis on the upper body has me feeling like I have been worked over pretty good. Wed. is a leg emphasis day ( I will be using an a/b type split, so this week one leg day, next week two) so we will see how things go then.
Incline DB Press -(20-30rp) 25lb
15 +8 +6=29 total reps
Military DB Press - (20-30rp)20lb
8+6+5+3 =22 total reps
Incline Skull Crushers-(20-30rp) 20lb
7+7+6=20 total reps
Rack Deadlifts (ss 6-8) + (10-12) - I was unclear about whether to decrease weight for higher rep set or try to work them with my original weight, so I decreased.
6 x 150
10 x 135
Not overly impressive for a first time, but it got the job done. I did a lot of shoulder stretching and rotations prior to lifting and that helped my shoulder immensely. The stretches during the session, when I remembered to do them, felt great, an added benefit.
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Today has convinced me that I am more of a full body/5x5 type of guy than the hypertrophy focused type of training. Day two of my Rest/Pause trial is over but has me feeling like something is missing. I am not sold on the isolation exercises, I miss my compound/full body movements. More than likely it is because I am not moving as much weight as others, but at any rate I will return to a 5 x 5 based routine on Monday (I want to finish this week with the Rest/Pause routine).
Today's Numbers
Alt. Curls 20lbs- I do not do many curls, except as an accessory here and there.
33r/p reps - This weight was too light
Hammer Curls - 20 lbs
19 r/p reps
Standing Calf Raises - Hilding at the top - 135lb
12 reps
Lying leg Curls - 50lb
22 r/p reps
Squats
7 x 135
16 x 95
Friday I will complete this week, considering it a sort of deload, and then I will begin the Starr/Pendley 5 x 5
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Today has convinced me that I am more of a full body/5x5 type of guy than the hypertrophy focused type of training. Day two of my Rest/Pause trial is over but has me feeling like something is missing. I am not sold on the isolation exercises, I miss my compound/full body movements.
Hard to take seriously from the man tempting me with soft serve. That is just not nice. Wait, today is a carb up day.... Hmmm, Dairy Queen here I come.
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Today was my last day on filler work before beginning, rather restarting, my 5 x 5. I basically wanted to give my new power hooks a new try. If you do a lot of dumbbell work, I recommend these - http://www.bodybuilding.com/store/cp/ph.html
Squats
warm up sets
5 x 95
5 x 115
5 x 135 Working Sets
3 x 5 x 150
Incline DB Press
5 x 20
3 x 10 x 25
Flat DB Press
10 x 25
2 x 8 x 25
Incline DB Press
3 x 8 x 25
Standing Cable Crunch
3 x 10 x 45
Fun session, good wind down. I am looking forward to Monday.
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Ahhhhhhhhh. You know what it feels like when you get back home after a long trip. That is how today's session felt. I guess I really am addicted to the 5 x 5 format.
Starr/Pendlay 5 x5
Squats
4 ramped warm up sets
Working sets
5 x 5 x 150
Bench Press
5 x 80
5 x 85
5 x 95
5 x 100
5 x 105
Pendlay Rows
5 x 105
5 x 110
5 x 115
5 x 120
5 x 130
Kneeling Cable Crunches
3 x 8 x 50
Reverse Hyper-Extensions
2 x 8 x 25 - went light to focus on the extension, I needed this. Great exercise for the lower back
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Ahhhhhhhhh. You know what it feels like when you get back home after a long trip. That is how today's session felt. I guess I really am addicted to the 5 x 5 format.
Nothing wrong with coming home! I think that I'm addicted to 4x6. Eh' we could be addicted to worse things. God bless!
Chins and Jump Chins - super set with squats.
5 x 5 - Did first three as actually chins a new record for me.
Incline Bench Press
5 x 5 x 100
Deadlifts from Rack - as I was lifting, I think I finally figured out how I can lift from the floor in my limited space. If I raise the cross bar to its highest point (my rack limits how high it can go), I think I can lift from the floor under it. Will have to try it out sometime.
5 x 5 x 150
Did a little ab work as my warm up, nothing spectacular or note worthy. One of those days where I was struggling to find energy.
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Pre-workout - proats (protein and oats) about an hour before hand, coffee, Banana about 20 minutes before, water, 3g L-Arginine, Powerade Zero during workout.
6/12/09
Linear Mode
