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Geometheus
10-29-2009, 07:56 AM
Hello and thank you for checking this out. I hope you come back often.

This is my first time ever blogging so here we go.....

I wanted to start this thread as a way to both track and share my: workouts, training, and supplementation with everyone. My goal is to have a good record and a place to gather feedback from others.

Lets get it started :clap:

History: I started working out in the summer of 1996 while in high school. I would learn later what I did for the next few years was not working out but just hanging out in the gym. I got serious about working out after going through Parris Island with the Marines. I served in the reserves while going to college and that is where I started my love hate relationship with the gym.

I did kickboxing and aikido :ninja: for 8 years. I have not been a member of a dojo for a few years now and miss it. Currently I participate in the HG (Highland Games), which if you have never seen you 100% need to check it out sometime. They have been going on for a thousand years and are the traditional games of the Celtic peoples. Yes, I can read your mind; and no they dont involve drinking. The best way to picture HG is to think decathlon for strongman in kilts set in a St. Patrick’s Day party out on a green with a real cool bunch of people. - end of plug. I also have plans to join a MMA gym within the next few months. Most of my workouts are geared toward building strength for HG competitions and soon hopefully also getting into a MMA gym. I have a hard time moving away from Powerlifting as that was the basis for most of my strength training through 2005. From 2005 until now I have a laundry list of excuses :tuttut: but bottom line is I have been on again off again in the gym and I am determined to get back into my old routine of discipline and hard work.

10/29

I have done an ECA stack before (read as 6 yeas ago back when you could just go to GNC and buy the real Xenadrine) and am working my way back on now. For the past three days I have done a LoCarb Monster and OJ with my breakfast (because I really dont drink anything caffeinated normally that has been a big RUSH) and this morning I started with one Primatene, for my asthma ;). I will see how it feels and increases dosage from here.

Statistics:
Height 71", Weight 276lbs, Neck 18", Chest 52", Gut 43", Hips 41",
Arms 17.5", Thighs (6"above knee) 22.5", Calfs 18", BF est. 25% ? - will have a friend of mine who is a trainer break out the calipers this week.

I will post again soon with more info on what I am doing in the gym

Geometheus
10-30-2009, 08:24 AM
10/30

I had my buddy break out the fat calipers and my estimate was pretty close. He came back with 23% BF and he said that it is +/- 3% error so as long as we keep using the same method should be a good way to track progress.

ECA update:

My first dose yesterday went good so I did another at 10:30 and my last dose at 2:30. I am starting with each dose of 12.5 Ephedrine HCL, one 81mg baby aspirin, and 100mg Caffeine. I know that this is less than the typical stack but as I mentioned yesterday I want to ease myself back into it.

I did a lot of reading on HCL vs Sulfate and was curious if anyone had experience with either they would like to share with me.....:confused:

From what I read it appears that the Sulfate is cheaper but the HCL is slightly more potent and since the price difference was only about $1 a week I didnt see it as a big deal which one I picked up. I only went with the HCL because the Walmart near my house didnt have any Bronkaid (Sulfate version). Another question I had is if anyone has seen studies documenting the benefit of cycling on and off?

I have read that the "punch" to energy levels decreases as your body gets use to the ECA but that it will continue to help with weight loss. When I was on old Xenadrine for about 9 months I did notice that the "punch" did fade over time so I just increased my dosage. Regardless of the stimulant effect it is the weight loss I am more concerned about this time around.

I am not sure if anyone else has seen it but I found "The Health Professional's Guide to Dietary Supplements" by Shawn Talbott and Kerry Hughes to be a good source and it refers to several different studies involving ECA. None of the studies I have found involved athletes, a common problem I find with many supplements, but if anyone knows of one involving athletes or people whom were not obese at the onset of the study please let me know so I can check it out. Also again, I would love to hear about other members in regards to any experience they have had with the ECA stack.

:offtopic:-Side bar-

Saw palmetto is it a waste of money or does it do something of value for testosterone levels?

Geometheus
11-02-2009, 06:53 AM
11/2/09

What a long weekend!!!

Well I have to say that my goal is to give a good account of my training and supplementation but this next entry should be taken into consideration only under full view of the statement.

:mad: I think I am immuned to the Primatene. All it seems to be doing for me is making my nose run constantly and giving me a slight temperature spike about 20min after I take it.

I am now up to a full 25mg dose 3 times a day. Yesterday just to see how I would react I took my last dose at 5pm, which from everything I have read online is a big no-no, and guess what I slept like a baby from 9pm-4am. My appetite is less than it was before but I am use to eating certain foods and drinking shakes in given amounts throughout the day so it has not changed my eating much. I am going to pick up some Bronkaid tonight and see if that is any different.

Really I am just belly aching and am not happy with having a constant runny nose but I do plan on continuing on this regiment for at least 12 weeks to document the results. I hope that it is just a flu bug or something else that happens to be effecting me at the same time as the start of my ECA stack.

Geometheus
11-03-2009, 08:40 AM
11/3

Ok so it is confirmed that the Primatene is not to blame for my runny nose and instead I have a cold or flu bug. :(

I still did some light stretching and calisthenics exercises on top of my rehab exercises for my right rotator cuff and did a 4 mile fast walk but that was about all the energy I had in me, even with the ECA. When I dont feel well I find it helpful to still get into the gym and do something even if it is not at full strength or effort just to keep myself in the groove.

My sister is flying in tomorrow and I will be off my regular cycle for the rest of this week and some of next. I plan to still get a few workouts in and stay on ECA but I will not be online as much. I will be sure to make time to post my weight again tomorrow to give a one week update for those following the progress of the stack.

Geometheus
11-04-2009, 06:33 AM
11/4

Statistics:
Weight 271lbs

:) Well all and all not bad for my first week. I have to say that despite the cold and the ECA not giving me as much of a "punch" as I remember it appears to be working well to slim me down. I also would like to state that the added energy in the evenings is a welcome change from the previously normal sluggishness I would encounter after working all day.

As I mentioned yesterday I have family coming into town and I will not be online as much for the next week. When I return I will take the time to record my workout and lifting logs.

Geometheus
11-12-2009, 09:50 AM
11/12

Statistics:
Weight 269lbs

:hello:
Okay back online. Had a good vacation and now its back to the grind. I kept up with ECA and although my diet wasnt clean I kept up with my daily protein intake. I try every day to get a minimum of 200grams (1gram per pound of lean muscle mass) and as a rule I dont take in much sugar or carbs. I have done Atkins before for long periods of time and although I would not say it is for everyone it definitly cleans up any bad eating habits you may have.

I realize I have not been good about eating details so let me fill you in on todays food plan. It is not so much a plan as I know what I eat every day because it really doesnot change much.

Food:

5:15 AM post workout: Protein Shake 50g Protein, 8g Carbs, 5g Creatine, 6oz apple juice (or other fruit juice I have around)

7:30 AM breakfast: Oatmeal (2 packages -56g) w/skim milk and organic peanut butter or Jimmy Dean Lean Breakfast Sandwiches, also do a low carb monster (king size) with OJ, V8 (12oz bottle)

11:00 AM snack: Kashi protein fiber bar, protein shake, or mixed nuts and fruit

12:30 PM lunch: protein bar, peanut butter (if didnt already have), fruit, sometimes I order out for lunch hamburgers or what not but normally not

2:30 PM snack: same variety as the 11AM one

5:30 PM dinner: whatever but with a strong bias towards lean protein -ie chicken or fish and light on the salt and carbs before bed

Supplements:
-morning
Multi Vitamin and Mineral
Lysine
Fish Oil
Creatine (as mentioned above)
Digestive Enzymes

-after dinner before bed I take
B-50 plus more Fish Oil
i have some old injuries (:whiner: but hey who doesnt) and its worth mentioning I take Aleve about once a week

Workout:

1/2mile warmup fast walk

BB Bench Press: 135*10, 175*10, 195*8, 215*6, 225*4

Lat Raises: 20*10, 20*10, 25*10

Cable Crossovers: 20*10, 40*10, 60*10

Military Press: 90*10, 120*8, 150*4

Cable Rows: 100*10, 130*10, 150*10

Dips: 3*right shoulder and rotator cuff started hurting -injury been following me around for last few months so I quit at 3

Pull ups: normally go here but bc of above pain did hangs for grip and stretch
Hangs: 15 seconds, 15 seconds

DB Curls: 30*10, 35*8, 40*6

1/2 mile run, 50 crunches, 50 squats, 50 pushups

Geometheus
11-16-2009, 10:48 AM
11/16

My sleep was shot last night so this morning I only managed to get in a 30min Yoga session. Yes laugh if you want but it is a good quick workout and I could use some better flexibility anyway. The plan is to make it up sometime tonight after work so with any luck I will have a double post tomorrow for you.

Also to all you lurkers please say "hi" it is getting lonely in here by myself. :hello:

Geometheus
11-17-2009, 08:00 AM
11/17

I think it helped me kick my A** into gear and hit the gym both last night and this morning knowing that I said I was going to do that here and I had all of you to hold my accountable :)

Workout:... last night 11/16 8pm

1/2 mile warmup fast walk

Leg Press 140*10, 220*10-left knee felt odd so I pointed toes more outboard, 280*5, 300*5, 320*5, 340*5, 340*5-I probably could have gone heavier but after the odd knee pain that started and than went away I just wanted to work on form and rhythm

Rotator Cuff exercises and stretches with light weight

Bradford Press DBs 35*10, 35*8, 35*6, 25*10-I had read this move in another persons journal and just had to try it, felt oddly good on my shoulders and rc

Farmers Walk Heal to Toe DBs 45*100ft, 45*100ft, 45*75ft, 45*75ft

Lat Pull Downs w u handles from floor 150*16, 150*10 - to easy and without a bar I wanted to keep it challenging with goal being to improve my bodyweight pull ups so
Left 150*6, Right 150*6, Left 150*6, Right 150*6 - this was much harder but I think I cheated to much at the end by turning my body and not focusing on using just my back

1/2 mile run, 50 crunches, 50 squats, 50 pushups

I took a dose of ECA before this workout and ended up staying up until about 11pm. For an "early to bed early to rise" fellow like me that is late for a Monday night. But like I said before I got to be more dedicated :thumbup:

Okay I will post this mornings workout a bit later I should really try to get some work done.

Geometheus
11-17-2009, 09:56 AM
11/17 part 2

Okay things have calmed down a bit at work so I can type this up real quick...

Workout:.. normally I work out at 4am but I slept in a bit and didnt get to the gym until 5:30

1/2 mile warmup fast walk

DB curls 30*10, 40*8, 40*8, 45*6, 35*10

Machine BP 135*10, 185*10, 225*5, 225*5, 225*5 -ouch shoulder took a 2min rest, 225*5, 225*5

Tricep Pull Downs w rope 80*10, 100*10, 100*10, 100*10, 100*6 -spent and I worked real hard not to cheat these and focus in on my triceps

Seated Rows 150*10, 150*10, 150*10 -felt easy so I tried something new inspired by last nights one hand work
Left 150*6, Right 150*6, Left 150*4, Right 150*4 -felt good and will be doing these again. Also to note I would prefer to do Belial rows but my gym doesnt have what I need for them.

1/2 mile run, no crunches, squats, or pushups today but I will hit those after work when I have more time.

I was short on time and really rushed with no long stops (ie over 30secs) except the one mentioned above, this also meant I didnt drink enough water so I had to really catch up and took a jug and my protein shake into the shower with me..... hope you enjoy that mental picture :evillaugh:

I thought about going back and editing an early post but I will just correct it here that my other bench press work was also with a machine. Out of habit I put BB BP and I am sorry for the error. You see right now I am using the gym in my apartment complex --sucks being tight with cash. It doesnt have all the equipment or weights I am use to or want but I am getting creative and trying to do more and more DB work. Any fun DB routines you know that would also help with my aforementioned HG and MMA goals please post them up for me.

Geometheus
11-19-2009, 02:39 PM
11/19

So I have a headache from :swear: H$LL and I have to say the last time I had one this bad was after my going away party at my fraternity. I wish I could say it is from those types of activities but it is not.... but maybe more on that later. Along those same lines I have to say I am very sorry but I missed my ECA yesterday and infact I dont even know what happened to any of that day.

Workout: 2pm

1/2 mile warmup fast walk

Leg Press 200*10, 280*6, 360*5*5sets - I was really happy I hit this and it took a lot of work

Rotator Cuff exercises and stretches with light weight

Bradford Press DBs 20*10, 35*6, 40*6, 35*6 pause +2 - my form was off and since I have just started doing this I just slowed things down to work on getting it right

Calf Raises 200*10*3sets

Standing Leg Curls 30*8 - legs were figgidy fried and this machine really isnt set up to do this so I bi$&hed out and didnt hit a second or third set

Lat Pull Downs w u handles from floor 150*10, Right 150*5 Left 150*5 Right 150*5 Left 150*5 (went back and forth real quick), Right 150*5 Left 150*5 Right 150*5 Left 150*5 (went back and forth real quick), 150*10, Right 150*5 Left 150*5 - this felt real good and I think it will help me with my bodyweight pullups :thumbup:

3/4 mile run, 50 decline crunches, lunges, no pushups - ran a bit farther than normal to try and get some of the tightness out of my legs that was fast setting in

Geometheus
11-24-2009, 02:06 PM
11/24

I know I missed posting the last couple workouts and wasnt on for a few days but nothing huge to report so lets just jump back in with todays fun :)

Statistics:
Height 71", Weight 263lbs, Neck 18", Chest 51.5", Gut 43", Hips 43.5", Arms 17.25", Thighs (6"above knee) 24.5", Calfs 17.5", as some of you may have noticed I didnt get any taller, haha, but also my Hip measurement was either off last month or I have put on some thickness on in "the rear"..... I have no idea so I will just go with I measured wrong last time.


So I am real happy with the ECA and how it is going at about 30 days in. So far I am down 13lbs and my strength had not gone down any.

I also have to admit that my diet has been good but I have had the occasional :burger: cheat meal and beers :alcoholic: It is also worth documenting that I have had some minor intestinal pressure and upset stomach if I dont time my doses right with meals, but this is a small price to pay.


Workout: 9am...
1/2 mile warmup fast walk to jog

DB curls 25*10, 25*10, 35*10, 35*10

Machine BP 135*10, 200*10, 250*5*5, 5 by 5 didnt feel easy at this weight but did feel real good

Lat Raises 20*10, 20*10, 20*10

DB Floor Press 50s*10, 50s*10, 50s*8, kept elbows out wide

Tricep Pull Downs w rope 120*8, 140*6, 120*4, 100*8, 100*10 - worked real hard not to cheat these and focus in on my triceps so reduced weight for last two sets

Military Press 110*10, 130*8, 150*4, than 150*3-130*3-110*3 quickly resetting weight and going to burn it out

Seated Rows 150*10, 150*10, 150*10

Alt One Arm Seated Rows Left 150*6, Right 150*6, Left 150*4, Right 150*4 -felt good and will be doing these again. As I said before I would prefer to do Belial rows but my gym doesnt have what I need for them.

3/4 mile run, 50 Decline Crunches, 50 squats, 50 pushups -some big breaks but got the pushups done even though my chest was fried

Geometheus
11-25-2009, 02:30 PM
11/25

The gym at the apartment complex is going to be closed until Saturday so have a Happy Thanksgiving everyone. I plan on at least getting in a couple of long walks and maybe a yoga session just to stay active.... and you know we are going to party :dj:

Workout: 12pm

1 mile warmup fast walk

Leg Press 200*10, 280*10, 360*5*2sets, 360*10, 380*5 - I felt real good on the third set so I did 10 and than just increased weight for last set

Calf Raises 200*10*3sets

Rotator Cuff exercises and stretches with light weight
Lat Raises Front 20*10*3 sets
Lat Raises Side 20*10*3 sets
Side Bends 20*10*3 sets

Farmers Walk w/uneven weights 45+50 switched hands on sets 100ft, 75ft, 75ft

Hammer Curls 35*10, 35*10, 35*8

1/2 mile run, 50 crunches, 50 pushups - legs were spent so I didnt do free standing squats

Geometheus
11-28-2009, 02:38 PM
11/28

Well I ate way to much, drank way to much, and had a great time with friends and family..... I hope you all did the same.

I got to the club house to workout at 10am and had to stand around for 20min for someone to show up late to open up....:mad: not impressed and had to skip around and rush to get everything in and not be late to meet some friends at 12..... turns out my friends were late so I rushed for nothing

Workout:

1 mile warmup fast walk

DB Curls 30*10, 40*10, 45*6 - drop and burned out more reps with lower weight - 35*5

Tricep Standing Overhead Extenions 50*10, Alternating left and right one arm 30*10, 35*10, back to both arms keeping elbows in close to head 50*10

Seated Rows 150*10, Alternating left and right one arm 150*10, 150*10

Lat Pull Downs w rope from floor 150*10, 150*10, 150*16

Military Press 90*10, 105*10, 120*10, 135*7- cheated last rep

Cable Crossovers: 60*10, 70*10, 80*10

1/2 mile run, 50 Crunches, 50 squats, 50 pushups

Geometheus
11-30-2009, 11:13 AM
11/30

I was moving around boxes for a few hours yesterday and again for a few hours this morning so I was already feeling pretty warm when I got to the gym. My right shoulder/ rotator cuff doesnt feel great again and it is starting to frustate me that this keeps coming back to bother me.

Workout: 10am

1/2 mile warmup fast walk to jog

Rotator Cuff exercises and stretches with light weight

Machine BP -Close Grip- 175*12, 255*10, 260*8, 265*6, 265*4 -I did close grip to both mix it up and because it felt better on my RC

Bradford Press -Seated- 20*10, 35*8, 45*6, 50*5- cheated to lock out last rep

Leg Extensions 150*10, 150*10, 150*10, 150*10 - last set was hard might go for a fifth set next time or increase the weight

DB Floor Press 50s*10, 50s*10, 50s*10, kept elbows out wide and right shoulder felt odd but not painful

DB Dead lifts to Hang Clean 50s*5, 50s*5, 50s*5 - just trying something different to keep myself motivated, movement was akward

DB Curls Alternating 35*10, 25*10, 45*4 + 40*4- + 35*4-, did it like a drop set for that last melee, 35*3 -burned out just to make sure I was all done

1/2 mile run

I plan on doing some cardio later on today and will post again

Geometheus
11-30-2009, 06:43 PM
11/30 part 2

I wanted to get in a good cardio session today because I knew I was going to have some time but not directly after my gym workout.

Workout:

10 miles in a bit under an hour biking.... I also did a quick warmup before hand and a cool down but really just more checking the feel of things

100 situps

:eek: I have to say that a bike ride of that distance was much harder than I remember. You see it has been almost 2 years since I was on my bike but back than I was a regular I was doing 10 miles on a short day and up to 30 miles when I was motivated. I still had some fun with it and mixed up my pace and hit it hard up some hills and not others. So you see it is not like I am a true cyclist but have always found it a fun way to knock the cobwebs out.

Geometheus
12-02-2009, 12:55 PM
12/2

Wow where did the year go.... :confused:

Workout: 9am - It was a real crazy night and I was a bit thrown off this morning so I missed my first ECA dose which means I went into the workout a bit "cold"

1/2 mile warmup fast walk

Rotator Cuff exercises and stretches with light weight
DB External Rotations Standing with Elbow Support on Bar L and R 15*10, 15*10
Lat Raises Front 20*10, 20*10

Weight for Distance Exercises
DB Load and Twist 40*10, 40*10

Leg Press 200*10, 280*10, 320*5, 380*5, 380*5, had to drop down 360*5, 360*10 - really burn it out, could have probably done more

Lat Pull Downs w 2 u handles (to work on grip) from floor Right 100*10 Left 100*10, Right 120*10 Left 120*10, Right 130*10 Left 130*10 - this felt real good and I think it will help me with my bodyweight pullups, I had to dig down real deep to get the last set with my right and left but kept up form

Tricep Pull Downs w rope 80*10, 100*10, 100*10 - I continue to work real hard not to cheat these and focus in on my triceps and it felt like I had a real good mind muscle connection this time

Military Press 105*10, 105*10, 120*10

Hammer Curls -back against the wall- 35*10, 35*8, 30*8

1/4 mile walk, 50 crunches, no lunges, no pushups

Geometheus
12-08-2009, 02:24 PM
12/8

Unexpected guests and some changes at work have caused me not to post for a few days but I am back have no fear :hello:

Workout: 11:30am

3/4 mile warmup fast walk to jog

Rotator Cuff exercises and stretches with light weight
Lat Raises Front 20*10, 20*10
Lat Raises Sides 20*10, 20*10

Weight for Distance Exercises
DB Load and Twist 40*10, 40*10

Machine BP 135*10, 175*8, 240*6, 265*5 by 5 - my right RC felt weird during warmups but once I started the 5 by 5 it was all good

DB Bradford Press -Seated- 25*10, 25*8, 25*8 - drop down in weight and went up in reps from last time

Leg Extensions 150*15, 170*10, 190*10, 200*10 - last two reps I had to really work for and am not sure about what direction I want to take this either with more reps or more weight.....:confused: Any Ideas?

Military Press 110*10, 110*10, 110*9+ - I didnt get 10 and it wasnt past half way so I will call it a 9+ instead of a 10-

Std Alt DB Curls 45*10, 40*8, 35*8 - had to dig deep for last two reps

1/2 mile jog to walk, 50 Crunches, 50 squats, no pushups

ECA update:
I missed one of my three ECA doses twice this week and all three once while traveling I didnt pack them as I thought I had in my suitcase. I have no way of making up for these 3 days but for those of you following this for the ECA information I thought it important to note.

Geometheus
12-10-2009, 07:17 PM
12/10

I liked the article on the home page titled "Leave Lat Pull down Land" and decided to give it a try for the next 8 weeks as described by Craig Weller

Workout: 12pm

1/2 mile warmup fast walk

Rotator Cuff exercises and stretches with light weight
DB External Rotations Standing with Elbow Support on Bar L and R 20*10, 25*10
Lat Raises Front 20*10, 25*10

Pull-up Work -okay goal was 25 good reps with rest when needed and scapula focus.... I really dont think I was getting myself high enough and some were not even close enough for me to shoot my chin over the bar so I counted them as 1/2 reps

5 pull-ups, rest, 2.5 chin-ups, long rest - counted it as 7.5 total
2.5 pull-ups, rest, 3 (all not high enough so) 0.5 chin-ups, rest, 4 neutral grip, long rest - counted it as 8 total
2.5 pull-ups w/green band on foot for assistance, rest, 2.5 chin-ups w/band, rest, 2.5 neutral grip, long rest - counted it as 7.5 total
3*0.5 pull-ups, 3*0.5 chin-ups - ugly and tired counted it as 2 not 3

:omg:
Not sure how I am going to format this for future workouts but I hope you get the idea of what I was doing, or rather trying to do, and trust me even with long 1 minute rest breaks that bar was my enemy by the end of it...I can still feel it now 8 hours later

Tricep Standing Overhead Extensions 50*10*3 sets -elbows were not as close to head as should have been

Seated Rows with rope instead of u-handle for grip work 150*10*3 sets

Standing Machine Curls with rope instead of t-handle for grip work 100*12, 120*10, 140*8 - a bit of cheating but mostly clean

1/2 mile walk, 50 Crunches, no squats, 50 pushups

Geometheus
12-13-2009, 09:36 PM
12/13

So my gym card would not work today and although I was not happy about it :mad: I decided to quickly use that energy towards a workout I had read..... CAR PUSHING

Workout:

1/2 mile warmup fast walk

1/4 mile Car Pushing of 4,000 lbs SUV

-2.5 laps around the Elementary School parking lot near my home. I measured it out to be a bit over 1/10 mile per lap so that puts me at .25 miles of pushing. I did not have anyone with me to drive so I would stop and start a lot to run up and turn the wheel. It might have been the way I was pushing but I had to come to a complete stop often and adjust course. The groud was a bit wet from last nights rain and the parking lot had some dirt and gravel in it I did not notice until after my grip to the pavement was compromised... ie I slipped.. yes yuck it up.. I promise anyone watching as they drove by got a good laugh out of it also. The circle also had a slight grade to it in several spots which added to the difficulty. I estimate my SUV's curb weight at about 4,000 lbs.

My legs dont feel it as much as my low back does so I think I may need to change up my form or use a back belt next time... any thoughts?

50 crunches, no squats, 50 pushups,

Geometheus
12-14-2009, 09:59 PM
12/13

I was given some good advice and have decided to add Nick Tumminello upper body warmup to my routine. I also need to work on making my Rhomboids stronger, any ideas? :confused:

Workout: 4pm

1 mile warmup fast walk to jog

SMR-self myofascial response- I didnt have time to weight for the medicine ball other people were using so I didnt do this

DM-dynamic mobility- Jumping Jacks, Y-Jacks, X-Jacks, Floor Arm Crossovers -15 each - I didnt have a Dowel to use but that is also something that should have been included, may omit it entirely or look for an alternative

MA-muscle activation- T-Roll Pushups 4 reps each side, Reverse Burpees 8 reps, LYTP 10 each

CNS activation- Plyo Pushups 4- rotations which kicked my A*S, Explosive Inverted Rows 8 reps

Leg Press 200*10, 280*10, 320*6, 360*6, 380*5, 400*5, 400*5 -felt strong

Tricep Rope Pulldowns 100*10, 4 sets

Military Press 105*10, 4 sets -first 3 real fast on way up last one much slower

Std Alt DB Curls 30*10, 4 sets

Farmers Walk DB 50s R/L for 100ft, 50s+15s R/L for 65ft, 50s+25s R/L for 50ft -lost grip at end, 50s R/L for 80ft -to burn it out, difficulty of holding two DBs with each hand really added to the grip work element :indian:

1/2 mile fast walk

100 crunches, no squats, no pushups

Geometheus
12-16-2009, 02:19 PM
12/16

Workout:

1/2 mile warmup fast walk to jog

SMR- 2 min

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15, 15

MA- T-Roll Pushups 6, 4
Reverse Burpees 8, 6
LYTP 10 each

CNS- Plyo Pushups 2, 2

Machine BP 135*10, 175*10, 225*8, 250*6, 265*5 -okay here is where it gets interesting because that is as high as the machine goes so I gripped the bar and DBs at the same time to add additional weight and it worked okay
270*5, 285*5, 295*5, 305*5

Leg Ext 170*10, 190*10, 220*10, 240*10, 265*6 -felt tweaky on my right knee so the last set so I didnt push it past 6 reps

Military Press 110*10, 110*10, 110*8 -went wider than normal with my grip

Pull-up Work- remember "-" means I didnt like my height or form on the rep
6 Chin-ups, 5 Pull-ups, 6 Neutral grip, long break
4 Chin-ups, 3, 2- Pull-ups, 4 Neutral grip, long break
1, 2- Chin-ups, 2- Pull-ups, 2, 1- Neutral grip, long break
10 sec holds, 10 sec holds, 8 sec holds -the pull-up work felt much better this time and I really focused on getting my shoulders even with the bar and not just getting my chin over it :evillaugh: infact I almost liked it

1/2 mile fast walk to jog

100 crunches, no squats, no pushups

Geometheus
12-18-2009, 01:45 PM
12/18

Kind of a boring day...:boring:

Workout:

1/2 mile warmup fast walk to jog

SMR- 2 min

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15, 15

MA- T-Roll Pushups 10, Reverse Burpees 10, LYTP 10 each

CNS- Plyo Pushups 2, 2- had to stop and start on last rotation, TRX rows 15, 15

DB Rows 50*6, 50*6, 50*6, 50*6, 50*6

DB Complex 30s - Deadlift, Curls, RDL, bent over Row, Cleans, Front Squat, Reverse Split Leg pushup, One DB Goodmornings -10 each -
I had seen a video on this compex and wanted to try it because some of the posts said it was real hard.... they were right. I took a 30sec break after the Cleans which is not the way it was demonstrated. Try it out and let me know what you think.

DB Good Mornings 50*10, 50*10, 50*10 -didnt feel like I hit it enough in the DB complex so added these

DB skull crushers w/palms up 35s*10, 35s*10, 35s*8 -was losing form so didnt cheat them

1/2 mile fast walk to jog

100 crunches, no squats, no pushups

Geometheus
12-21-2009, 07:24 PM
12/19

Ok so I am behind on these posts but things are real busy this time of the year... please forgive me. :moon:

Workout:

1/2 mile warmup fast walk to jog

Pick up soccer game which came to about 1.5 hrs of me running after people much smaller than I am. Good thing for me I have okay wind and a mean sprint so I kept up.... not really my kind of game so doubt I do it on a regular basis.

Geometheus
12-21-2009, 09:10 PM
12/20

Okay so I am real excited about this post.... I hope you all are also. So I decided that I needed to get into a "real" gym and test myself before the end of the year. A friend of mine got me a day-pass and he was good enough to spot and hang out with me while I went through a mock meet.

FYI I dont use gear (nothing against it just not what I know) and have not been inside of a gym other than the one at my apartment compex for about 2 years. As soon as I walked in I was super excited and know for sure I got to put this on my list of needs (not wants) for when I get a new job.

Workout:

1/2 mile warmup fast walk to jog

SMR- 2 min upper body and lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15, 15

MA- T-Roll Pushups 6, 4
LYTP 10 each
Inside Crescent to Outside Crescent to Roundhouse Kick 10

CNS- Plyo Pushups 2, 2

BB Bench Press
135*10, 185*6, 225*5, 275*4, 295*1, 315*1, 335*1, 345*0-failure
- my form felt okay but I could tell it was rusty in particular when it came to staying planted on the bench. I was not moving all over the place and my spot said it looked good but I could tell it was not as solid as it should have been.

Dead Lifts
135*10, 225*6, 315*4, 385*1, 425*1, 455*0-failure, 455*0-failure
- tried for 455 twice bc my head was not in it the first time but probably should have gone for 435-or-445 since 425 felt easy.

Squats
135*10, 225*6, 315*2, 385*1, 405*1,
- no failure attempt but 405 had a long pause and I was not happy with the way my form was headed. I wanted to do these first but someone was doing curls at the ONLY station, so I ended up doing them last. :bash:

Also my spot was running out of time and I was a bit more rushed between attempts than I had planned .... still no excuse for these sad numbers, but it gives me a point of reference heading into the New Year.

Geometheus
12-21-2009, 10:33 PM
12/21

Sorry I forgot this in my last post and wanted to update the info because it has been about a month again. ECA is going well and my diet remains difficult but I am attempting some form of self control..... but damn Eggnog and Cookies make that hard!!!

Statistics:
Height 71", Weight 259lbs, Neck 18", Chest 50.5", Gut 42.5", Hips 44", Arms 18", Thighs (6"above knee) 25.5", Calfs 18" -very happy that my Neck and Arms grew while my Chest and Gut got smaller as things are looking tighter and better. :)

Goals- I really think that 245lbs is what I should aim for, I feel it is achievable without much additional work and continuing with what I am doing. That also might be a great reason to look at something closer to 215.... I will think about it.

I am still real happy with the ECA and how it is going at about 60 days in. So far I am down 17lbs and my strength actually feels like its going up not down. I am not losing weight as fast as I was at first but it appears to be still working so I plan on finishing up this 90 day run and than looking at my options.

Geometheus
12-22-2009, 05:59 PM
12/22

Workout:

1 mile warmup fast walk to jog - just to keep legs and the rest of me from tightening up :cool:

30min yoga session

I feel pretty good after all the lifts of a few days ago and think I will go back to my normal routine tomorrow

muscle_g
12-23-2009, 04:26 AM
Strong workouts man!!

Geometheus
12-23-2009, 04:11 PM
muscle_g - thank you I have been real worried what my lifts would be when I got back into a real gym

muscle_g
12-23-2009, 04:49 PM
muscle_g - thank you I have been real worried what my lifts would be when I got back into a real gym

Just keep at it and don't get to impatient with it and the gains will come. Do you compete in powerlifting or stongman?

Geometheus
12-23-2009, 07:14 PM
Just keep at it and don't get to impatient with it and the gains will come. Do you compete in powerlifting or stongman?

No just Highland Games right now. I have been thinking about doing some MMA but probably just to get the rust off my "skills". I have thought about doing strongman but the 2 guys I know who do that around here are way stronger than me so I have a ways to go. As far as powerlifting goes its funny you mention it because I was looking around a couple days ago for meets in Texas. I think a tested raw show would be my best fit, thoughts or resources welcome?

Geometheus
12-23-2009, 07:27 PM
12/22

Workout:

1.5 mile warmup fast walk to jog -I didnt want to run this far but I forgot my notebook at my apartment and by the time I realized it...grumble, grumble

SMR- skip -med ball was being used

DM- J-Jacks to Y-Jacks to X-Jacks to Crossovers 15

MA- T-Roll Pushups 6, 6, Reverse Burpee 6, 6
LYTP 10 each
Inside Crescent to Outside Crescent to Roundhouse Kick 10

CNS- Plyo Pushups 2, 2

Machine Bench Press 175*10, 225*10, 265*8
-okay as I mentioned before it gets interesting because 265 is as high as the machine goes so I gripped the bar and DBs at the same time to add additional weight and it worked okay, also to note I didnt do a 135*10 speed warmup and instead did it with 175 and I think I liked the change
305*5 for 5 sets
-felt good not sure how I am going to grip the DB 25s next week

Leg Ext 220*10 for 5 sets -my knees didnt felt tweaky like last time :)

Military Press 110*10 for 4 sets -last set had to fight for last 3 reps

Calf Raises 150*10 for 3 sets

Pull-up Work- remember "-" means I didnt like my height or form on the rep
5 Chin-ups, 3 Pull-ups, long break
3 Chin-ups, 3 Pull-ups, 3 Neutral grip, long break
4- Chin-ups, 2 Pull-ups, 2 Neutral grip
- it is getting easier to get to 25 reps but still not easy

Alt Standing DB Curls 35*10 for 3 sets

1/2 mile fast walk to jog

150 crunches, no squats, no pushups

Coke
12-24-2009, 09:36 AM
Looks like a big workout, great activity and volume...phase out that bench press machine dude, lol.

Geometheus
12-24-2009, 10:20 AM
Looks like a big workout, great activity and volume...phase out that bench press machine dude, lol.

I would love to..... just taking care of some bills and still lifting at the apartment complex.... once I get into some place "real" I will not be touching another bench press machine for a long time :thumbup:

dave1234
12-26-2009, 12:00 PM
12/13

So my gym card would not work today and although I was not happy about it :mad: I decided to quickly use that energy towards a workout I had read..... CAR PUSHING

Workout:

1/2 mile warmup fast walk

1/4 mile Car Pushing of 4,000 lbs SUV

-2.5 laps around the Elementary School parking lot near my home. I measured it out to be a bit over 1/10 mile per lap so that puts me at .25 miles of pushing. I did not have anyone with me to drive so I would stop and start a lot to run up and turn the wheel. It might have been the way I was pushing but I had to come to a complete stop often and adjust course. The groud was a bit wet from last nights rain and the parking lot had some dirt and gravel in it I did not notice until after my grip to the pavement was compromised... ie I slipped.. yes yuck it up.. I promise anyone watching as they drove by got a good laugh out of it also. The circle also had a slight grade to it in several spots which added to the difficulty. I estimate my SUV's curb weight at about 4,000 lbs.

My legs dont feel it as much as my low back does so I think I may need to change up my form or use a back belt next time... any thoughts?

50 crunches, no squats, 50 pushups,

Cool. I've done the car push workout, but it was always because my car broke down. I was wondering as I read this if someone was turning the wheel as you went around the parking lot, and found out you went back and forth to do that.

I call that dedication to working out. It would have been easy to make an excuse...

I heard that back belts are like a crutch, allowing you to rely on the belt instead of your core muscles, but I don't know.

Geometheus
12-26-2009, 08:24 PM
I call that dedication to working out. It would have been easy to make an excuse....

Yes going back and forth to turn the wheel made for a lot of stop and starts because I found that once I turned the wheel my SUV lost all momentum. Also I didnt get a good feel for how much to correct so my laps were done in a zig-zag pattern if you know what I mean. I am sure it helped make the workout more difficult but in the future I would love to have someone driving.



I heard that back belts are like a crutch, allowing you to rely on the belt instead of your core muscles, but I don't know.

I am not sure about that either and would love to here someone elses take on it? :confused:

Geometheus
12-26-2009, 08:44 PM
12/26

I ate so bad the last few days but hey that is what this time of the year is all about. I knew I had to get to the gym today or else I would continue to feel like a waste. :tuttut: I didnt have much time because of a party tonight so I had to make it quick and didnt rest much in between movements.

Workout:

1/2 mile warmup fast walk to jog

SMR- 1min upper and 1min lower body

DM- J-Jacks to Y-Jacks to X-Jacks to Crossovers 15, 15
T-Circles to L Circles 25, 25

MA- T-Roll Pushups 8, Reverse Burpee 5
LYTP 10 each
Inside Crescent to Outside Crescent to Roundhouse Kick 10

CNS- Plyo Pushups 2, 2
Medicine Ball Slams 5, 5

Leg Press 220*10, 280*10, 340*8, 400*12, 400*16, 400*10 -felt strong and didnt feel it enough after 5 for what I thought would be a "400* 5 by 5 workout" so I did as many as I could. I was done after the sets of 12 and 16 so I did the other movements below and later I came back and did 10 more. In truth I had more in the tank but was worried about walking funny for a Christmas Party a few hours later.... feel free to laugh but you know what I am talking about.

Dips 4, 4, 4, 4, 4 -my shoulder is feeling so much better (today anyway) so I did these for my rests after each set of Leg Press

Alt Tricep U-handle Pulldowns L/R 60*10 for 3 sets

Weighted Decline Sit ups w 15lb DB 100 -had to many breaks

Alt Wall DB Curls L/R 40*10, 45*8, drop set-50*5 to 45*2 to 40*2

1/2 mile fast walk to jog

50 crunches, no squats, no pushups

Geometheus
12-28-2009, 07:37 PM
12/28

Okay the last of the Christmas parties are over and now its just a matter of making it thru to the New Year and cracking back down on my eating. It was about time to get an updated BF and weight but I was not excited about doing either before my workout.

Statistics:
Weight 262lbs, Body Fat 22% - so as you noticed I have put on a couple pounds but I think they should be easy enough to get rid of as I consider 3lbs to be within my daily range. BF shows improvements but I definitly feel like my friends calipers were lying today.

Workout:

1/2 mile warmup fast walk to jog

SMR- skip

DM- J-Jacks to Y-Jacks to X-Jacks to Crossovers 15, 15
T-Circles to L Circles 25, 25

MA- T-Roll Pushups 8, 6 Reverse Burpee 5, 5
LYTP 10 each
Inside Crescent to Outside Crescent to Roundhouse Kick 10

CNS- Plyo Pushups 2, 2, 2 - added another two circles and it was hard

Machine Bench Press 175*10, 225*10, 265*8
315*5 for 5 sets
-it felt good but it went slow on last 2 sets, also not sure how it will be possible for me to grip the DB 30s next week since the 25s were about the limit of my grip

Leg Ext 230*10 for 5 sets -crawled out of this towards the end

Farmers Walk (50lbDB+25lbDB grip in each hand) 75*85ft, 75*100ft, 75*85ft
- these normally are done on the previous days workout but I didnt have them in my log for some reason so I needed to make them up :withstupi:

Military Press 110*10 for 3 sets - felt easy today so I bumped up weight
130*10, 150*6, 150*7+ - last rep was less than half way so I couldnt put down a 8-

Seated Alt DB Curls 35*10, 40*10, 35*10

1/2 mile fast walk to jog

175 crunches, 50 squats, no pushups

- I needed to do a set of rows but was to burned out so I am a bit off track on following the Craig Weller, "Leave Lat Pull down Land" to the letter

Coke
12-28-2009, 09:22 PM
Staying on track is half the battle, you are doing fine man.

Geometheus
12-29-2009, 12:51 PM
Staying on track is half the battle, you are doing fine man.

Thank you Coke :)

Geometheus
12-30-2009, 09:10 PM
12/30

Bad headache today... for those of you following this for ECA it is important to note that you should keep extra around thru holidays just in case so you can avoid this happening to you.

Workout:

1/2 mile warmup fast walk to jog

15 min on the bike- was just not feeling "it" today and had to take some extra time to get my head straight

SMR- 1 min upper 1 min lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15, 15

MA- T-Roll Pushups 6, 8 Reverse Burpees skip, LYTP 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick 5, 5

CNS- Plyo Pushups 2, 2

DB Rows L/R 50*5 for 5 sets

DB Boxing Drills 15s for 3 sets :evillaugh:

DB Complex 50s - Deadlift, Curls, RDL, bent over Row, Clean and Press, Front Squat
-this complex one movement right after another for 5 solid reps each is still tough for me - 2 sets
- I would like to get this up to 3 or 4 sets if I keep this in my workouts, still unsure.... comments :help:

Standing Over head Rope pulls - 150*6, 150*5, 150*6, 150*5
- fought hard to get these done but I wanted to move the weight despite less than perfect form

1/2 mile fast walk to jog

200 crunches, no squats, no pushups

Geometheus
01-01-2010, 04:22 PM
1/1/2010

First time I am writing 2010.... HAPPY NEW YEAR everyone :)

Workout:

1/2 mile warmup fast walk to jog

10 min on the bike to warm up -cold out

SMR- skip

DM- J-Jacks to Y-Jacks to X-Jacks to X-overs 15

MA- T-Roll Pushups 8, Reverse Burpee 8
LYTP 10 each
Inside Crescent to Outside Crescent to Roundhouse Kick 5, 5

CNS- Plyo Pushups 2, 1, 1
Medicine Ball Slams 5, 5

Leg Press 220*10, 280*10, 340*8, 400*5, -well once again I am hitting a wall on the amount of weight at the gym so time to get creative.
400+2*15lb DBs for 5 reps for 5 sets -this was harder than without the DBs but my grip was also being challanged and I focused on getting real low by adjusting the sled so I started well below parallel

Dips 6, 6, 6, 6, -my shoulder is still feeling good so I did these for my rests after each set of Leg Press

Chin-up Work- remember "-" means I didnt like my height or form on the rep
4, 4, 4, 4, 4, 2, 3, -I had to get in my 25 to close out the week so I did these after the Dips as part of my legg press rests. I did all Chin-ups this time instead of alternating between pull-ups and neutral grip pulls... getting better every time.

Skull Crushers DB w/Palms Up 35s * 8 reps for 4 sets -focused on good form

Machine Rope Curls 100*8, 120*8, 140*8, 150*8 - tried hard not to make these "full body curls" but some form was lost on the last reps

Kneeling Cable Crunches 150*10, 150*10, 150*8 lost grip restart quickly 150*4

Good Mornings with DBs -skip

1/2 mile fast walk to jog

200 crunches, no squats, no pushups

Help::confused:

As those who read my journal regularly know I work out at my apartment complex which is a limited facility. I have plans on joining a gym but life and my budget have other priorities for the time being. Up until recently the free place was getting the job done but I need to get ideas from you all on what I can do with what I have to improve my workouts. If you need more info on the equipment I have at my disposal please ask. For example with both the BP Machine and now the Leg Press I am maxed out on weight. The Leg Press Machines specs are as follows: Promaxima Raptor Series, P-5600 30 Degree Leg Press -is adding weight to my grip on the sled helping? I will get the model for other equipment if you need it. Also worth noting the DBs go up to 50s but I am comfortable gripping multiple DBs at a time for most movements as I have large hands and a good grip. Thanks for the help and I look forward to your thoughts.

Geometheus
01-04-2010, 01:12 PM
1/4/2010

First day Wall Street is open this year and I am not trading..... grrr :mad: .... plenty of motivation in the gym is what that equals

Workout:

1/2 mile warmup fast walk to jog

SMR- skip

DM- J-Jacks to Y-Jacks to X-Jacks to X-overs 15

MA- T-Roll Pushups 10, Reverse Burpee 5
LYTP 10 each
Inside Crescent to Outside Crescent to Roundhouse Kick 10

CNS- Plyo Pushups 2, 2, 1 or 2 - I got distracted by someone asking me what I was doing... honestly cheeky monkey you couldnt wait like 30 sec

Machine Bench Press 175*10, 225*10, 265*8, 315*5, 320*5, 325*5, 335*5,
150*5 -left only, 150*5-right only, 150*5- left only didnt get last rep, 150*5- right only had to cheat to get last 2 reps

Leg Ext 240*10 for 5 sets

Farmers Walk (50lbDB+35lbDB grip in each hand equals) 170*65ft for 3 sets
- I messed up and put them in this rotation last week and it felt so good I decided to keep it here, I was a bit tired on my third set and slammed my knee into a stationary bike I was walking past... ouch it is going to leave a hella bruise I can tell already... on the plus side I didnt drop the weights and kept going to finish my circle

Military Press 130*10 for 4 sets - in an effort to really burn it out I did a pyramid set for my last
130*2 + 150*2 + 170*2 + 180*1- last rep was less than half way so I cant really count it

DB Snatches L/R 50*5 for 3 sets

Std Alt DB Curls 35*10 for 3 sets

1/2 mile fast walk to jog

200 crunches, 50 squats, 25 pushups

WillKuenzel
01-04-2010, 02:18 PM
One thing that might help add some weight to the machines is looking into getting some bands from EFS. Usually there should be a way to loop them on something to give you some extra tension at the top. If you have access to a chin up/dip station then I'd invest in a weight belt too and start adding weight to those exercises.

Other leg exercises to look into are single leg deadlifts, split squats, reverse lunges w/ db's, overhead lunges w/ db's, etc. Anything overhead is always fun. It sounds like you've a shoulder issue or something of concern? If that's the case, do more chest stretching and strengthen the shoulder a little bit. I've got exercises out the whazoo for whatever you need.

Coke
01-05-2010, 07:07 AM
In all reality, you have the bases covered from what I've seen in here. There's not much to add except what Will was suggesting; the weight belt, in particular, will really come in handy if the gyms you go to later on doesn't have one.

I know your situation, but the first thing I'd suggest is getting to an appropriate gym with a low membership rate...what you are working with is not bad though, at least for the time being. The best you can do is tons of sets and reps.

One major suggestion I have is the cardio, step that up and really get the conditioning you are after - turn the fast walks into light jogs, etc...also bike or treadmills if you have access at your place. Focus on tweaking your diet as much as possible too.

Geometheus
01-05-2010, 10:51 AM
Thank you everyone for your replys :)

muscle_g: Thank you for the PM and ideas

WillKuenzel: I will look into getting some EFS bands and a belt. On your signature you have a link to "What is Elite?" for APF do you have a similar link you could send me for AAPF and the Raw divisions?

Cocoa: As a rule of thumb how many total reps should I look to stay around for the various major movements I am doing each day? Also in the diet and cardio department I appreciate you honestly becaue I can definitly step up the bike and treadmill time and effort on my jogs

To outline my goals better for everyone let me say that I want to continue to pick up strength ( as I still feel like a shadow of my former self ) and also slowly lose additional body fat along the way. I can make the best gains before the start of Highland Games season, which is March in Texas, becasue after that time my gym and recovery times will be altered to fit the various meet schedules. I will soon be adding back in event training once a week and will start having competitions monthly soon. I also have been thinking about doing a AAPF Raw contest in April but I am not sure about that yet. If I do it than I will also need to cut down about 20 pounds to 242.5 from where I am today but in truth I could use the reduction in weight regardless.

Geometheus
01-05-2010, 05:33 PM
1/5

Workout:

1/2 mile warmup fast walk to jog

18 min 30sec on the elliptical for 2.5 miles -cardio ;) as requested

SMR- 1 min upper 1 min lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 15

MA- T-Roll Pushups 10 Reverse Burpees 10, LYTP 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick 5, 5

CNS- Plyo Pushups 2, 3, 1
Medicine Ball Slams 5, 5

DB Rows L/R 50*5 for 5 sets

Seated Rows w/rope 150*10 for 5 sets

Lat Pull downs w/rope 150*10 for 5 sets

Good Mornings w/DB 50*10 for 3 sets

Font Squats w/DBs 100*10 for 3 sets -for got real ugly at the end

Isolation DB Curls 30*10 for 3 sets

1/2 mile fast walk to jog

200 crunches, no squats, no pushups

Coke
01-06-2010, 12:06 AM
Of course, I am not an expert, but it is probably a good idea to stay with the higher reps as much as possible in your case.

The heavier you go, the more you have to do low reps and that may not be happening until later when you obtain the gym membership.

You ultimately are the one who will decide your own training style, and that will come with more time spent lifting.

Also, on the treadmill work up to max on the incline and do 3.7 for 25 minutes to equal 1.5 miles...just try that here and there. If you can manage it, do that twice per day and I guarantee results. You can always build up speed if you want to down the line for cardiovascular development. What I just outlined is for purely fat burning purposes, I came across it by experimentation a few years back.

Geometheus
01-07-2010, 11:03 AM
Kiaran: Thank you for the PM I will put some more details out on what equipment I am currently using, my time frame for a "real" gym, my goals, and the areas I think I need the most work on so that everyone can give me better feedback. Off to hit the legs hard. Talk to you all soon. :hello:

Geometheus
01-07-2010, 07:21 PM
1/5

Trying a bit more cardio than normal but it is zapping my energy for the workout :rolleyes:

Workout:

1/2 mile warmup fast walk to jog

1/3 mile treadmill 3.7mph 10 degrees 5 min 30 sec

10 min on the elliptical for 1.57 miles

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 10 Reverse Burpees 10, LYTP 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- skip

CNS- Plyo Pushups- skip - mixed it up been doing a lot of these so sub today with Speed Pushups 1min - 50
Medicine Ball Slams- skip

Leg Press 220*10, 280*10, 340*10, 400*5 for 9 sets

Dips 8, 8, 8, 8, 8 -my shoulder is still feeling good so I did these for my rests after each set of Leg Press

Chin-up Work- remember "-" means I didnt like my height or form on the rep
-this week the goal was to add weight so I held a 40lb DB with my feet, which turns out was a bit to heavy
2-, 1-, 1-, 1-
I went back to just doing them without weight and will try next time with a lighter DB
4, 4, 4, 4, 4, 4

Superset: DB Reverse Lunge to Military Press (hold at top) to DB OH Lunge,
using two 25lb DBs, 50*8 to 50*8 to 50*8 for 3 sets - if that doesnt read clearly I am sorry but picture it as difficult because I really felt it

Skull Crushers DB w/Palms Up 40s * 8 reps for 3 sets

Machine Rope Curls 120*10, 140*10, 150*8, 150*8 - tried hard again not to make these "full body curls" and kept better form this time

1/2 mile fast walk to jog

200 crunches, no squats, no pushups

Geometheus
01-08-2010, 02:54 PM
1/8/2010

Happy 75th Birthday to the King! Got to watch some Elvis movies while doing my cardio :)

Statistics: 255 lbs, I didnt think this was right and got on and off the scale three times during the workout to confirm it, yippee for me!

Workout:

1/2 mile warmup fast walk to jog

2.5 mile treadmill 3.7mph flat angle 25 min

*felt real warm and loose so I didnt do the rest of the normal warmup, plus today was kind of a random day and I wasnt real sure what all I wanted to do other than a bunch of cardio

CNS- Plyo Pushups- 2, 2, 1, 1

Seated Military Press w/DBs 25s*10 warmup, 40s*10,
50s*10 for 5 sets -focused on going real deep below parallel with shoulders and holding weight at the top in lockout

Rear Delt Macine 90*10, 130*10, 140*10, 150*8, 150*10 for 3 sets - I normally dont use this machine but I thought I could use the extra work

Calf Press 250*10 for 5 sets

Alternating Close One Leg Press L/R 90*10, 150*8 for 3 sets - I used the flat press machine instead of the 30 degree that I normally use and kept my legs and knees in very close to my body vs wide as per my normal leg press, felt good and took a lot of effort

Shrugs w/DBs 50s*10 with 10 second hold on last reps at top for 5 sets

1.5 mile treadmill 3.7mph flat angle 15 min

1/2 mile fast walk to jog

200 crunches, no squats, no pushups

Coke
01-08-2010, 08:46 PM
Good job on losing the pounds, you really are going at it and the hard work will become more and more obvious with time.

muscle_g
01-09-2010, 07:52 PM
Nice work man, I need to start doing more cardio myself.

Geometheus
01-11-2010, 04:43 PM
1/11/2010

Hit the gym at 7am this morning and it was below 30 degrees outside. I am not sure how familiar you are with Houston but it never really gets COLD here so when I can see my breath on the warmup jog that is worth talking about.

Cocoa: Thank you for the continued support!

muscle_g: What weight do you want to be at? I am doing the cardio half to get down so if I felt competitive I could do an AAPF at 242.5 or a Light Strongman at 231 and half because I would like to see some definition and abdominals this summer. :evillaugh:

Workout:

1/2 mile warmup fast walk to jog

SMR- 1 min upper 1 min lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 10, Reverse Burpees 10, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick 5, 5

CNS- Plyo Pushups 2, 2, 2

Machine Bench Press 175*10, 245*10, 265*8, 305*5, 335*5 for 4 sets, 335*9 -came back and did this last set after finishing up Farmers Walk

Leg Ext 245*10 for 7 sets

Military Press 135*10 for 3 sets, 145*6, 145*8 for 3 sets

Lat Raises: Front to Side 15lb DBs *10 for 2 sets

Farmers Walk (50lbDB+45lbDB grip in each hand equals) 190*65ft, 190*58ft, 190*44ft, 190*38ft -after slamming my knee into a stationary bike last week I was much more careful when I did this again with more weight. I also plan on bringing a tape next time and measuring off how far I am going instead of estimating with pace count.

DB Snatches L/R -skip, hit the first exercises so hard didnt have it in the tank to do this right and be explosive

Std Wall DB Curls 35*10, 40*10 for 2 sets

1/2 mile fast walk to jog

200 crunches, 50 squats (25 regular, 25 w/15lb DBs on shoulders), 25 pushups (20 regular, 5 w/25lb DB on back)

Coke
01-12-2010, 01:05 AM
Doing great dude, on a roll.

Geometheus
01-12-2010, 12:45 PM
1/12/2010

Cocoa: Thanks I needed to hear that after fighting the cold yesterday.

I have plans for some more cardio this evening since I was a bit short on time.

Workout:

1/2 mile warmup fast walk to jog

.62 mile treadmill 3.7mph 2.5 degree angle 10 min

SMR- 1 min upper, 1 min lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 10, Reverse Burpees 10, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick 5, 5

CNS- Plyo Pushups 2, 2, 2
Medicine Ball Slams 10, 5

DB Rows L/R 50*5 for 5 sets

Seated Rows w/rope 150*10 for 5 sets

Boxing Drills w/DB 15s for 3 sets

Lat Pull downs w/rope -replace with Chin-ups, might still need to do them to keep up volume, thoughts?:scratch:
Chin-ups 5, 5, 4-

DB Snatches L/R 50*5 for 3 sets -had to get them in since missed yesterday and with Highland Games season coming up I need to work on this for my weight for height event.

Good Mornings w/DB 50*10 for 3 sets

Cable Crossovers 40*10, 60*10, 70*10

Std Alt DB Curls 45*8 for 3 sets

1/2 mile fast walk to jog

200 crunches, no squats, 25 pushups

Geometheus
01-12-2010, 08:45 PM
1/12/2010

continued.....

Cardio:

45 min walk medium pace not sure how far

30 min aerobics tape

15 min abdominals tape

yippee ki yiah yeah :clap:

Coke
01-14-2010, 10:51 AM
Volume is killer in here, quite impressive bro.

Geometheus
01-14-2010, 01:43 PM
Volume is killer in here, quite impressive bro.
Thanks I got the time to invest in myself and no excuses so I am taking advantage! Yesterday was my day of rest and eating so I plan on hitting it hard tonight. With any luck I might get another 1 day pass with a buddy to a "real" gym. Still in job search mode so it will just be for a free visit.

Big o Boy
01-14-2010, 07:21 PM
Nice work in here bud. Any reason your sticking with the lower reps on the db rows? Seems like at your strength you should be tossing those 50s around pretty easily.

muscle_g
01-14-2010, 07:35 PM
[QUOTEmuscle_g: What weight do you want to be at? I am doing the cardio half to get down so if I felt competitive I could do an AAPF at 242.5 or a Light Strongman at 231 and half because I would like to see some definition and abdominals this summer. :evillaugh:[/QUOTE]


I'm just doing a little cardio for health benefits. I want to stay in the 220's.

Geometheus
01-14-2010, 07:50 PM
1/14/2010

Free "real" gym pass fell through at last minute so ended up being short on time and rushed.....grrr. :mad: I hate to say I was worked up about it but you see I had taken my ECA 30min prior to the time I thought we were going and than had to stand around and wait for over an hour to hear we were not going so I thought it smart (it wasnt) to drink a coffee to keep the engine running - my body rejected this idea later....

Workout:

1/2 mile warmup jog

1 mile treadmill 3.7mph no angle 15 min

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 10, Reverse Burpees 10, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- skip

CNS- Plyo Pushups 2, 2, 2
Medicine Ball Slams 5

So like I said I was short on time and had way too much caffeine so I did one set of each exercise with less than 30 sec to get to next station -close to a superset or complex type of workout today with 6 rounds and about a 2 min pause before going again.

Leg Press 220*10, 280*10, 340*10, 400*10 for 3 sets

Dips 6, 6, 6, 6, 10, 10 -I thought I was suppose to do sets of 6 reps so until I read back over last weeks journal I didnt notice and had to step it up

Chin-up Work- remember "-" means I didnt like my height or form on the rep
-this week the goal was to add weight, so after 40lb DB didnt work last week I went to holding 15lb DB with my feet instead
4, 4 (3+1 because lost footing on weight), 4-, 2+2 (took a few breaths between), 4 (singles), 4(singles) -thought it better to keep form and dismount and reapproach than to cheat them

Last week I did the Superset: DB Reverse Lunge to Military Press (hold at top) to DB OH Lunge, but inspired by a convo with WillKuenzel I wanted to give Split Squats a try. I thought before I started and was rushed that I could do both but that didnt happen. Those Split Squats are not easy!

Split Squats L/R bodyweight*10, 25lb DBs*10, 30lb DBs*10, 35lb DBs*10 for 2 sets.

Skull Crushers DB w/Palms Up -skip out of time

Machine Rope Curls -skip out of time

1/2 mile run -no time to fast walk or jog had to hall some A*$ to get back and shower up and not be late to some dinner plans. I got to say I was as close to puking up my protein shake, after such a fast workout and all out run, as I have been in a real long time. Maybe it was the speed I went through everything or maybe it was the overdose in caffeine but it is worth mentioning and I hope it gives you a good laugh and or some motivation! :thumbup: Oh and dont worry about me.... by the time dinner came to the table I was able to eat.

200 crunches, no squats, no pushups

Geometheus
01-14-2010, 08:32 PM
muscle_g: Good goals

Big o Boy: Thanks for stopping by and your question, my DBs at the gym only go up to 50s so it is a limiting factor. You are right, I should do some more reps above the 5*5s I have been doing or man up and do a double grip like I do with my Farmers Walk. This is why I have also been doing seated rows to try and cover it but you have raised a good point, thank you.

Coke
01-14-2010, 10:40 PM
Great session guy.

Geometheus
01-15-2010, 07:22 PM
1/15/2010

CoCoa: Thank You and I hope you did get that laugh from the story at the end.

Muscle_g: You must be part horse because these one legged leg press are killing me

Also a quick question for anyone who knows, the two leg machines I have been using are not traditional leg press machines as I have seen and used before. One is seated and I move the weight and platform straight out in font of me and the other is what I think is technically a hack squat machine because I am moving up at an angle with the weight and the platform that my feet are on is fixed. The reason I got into the type of machines I am using is because I dont want to over tax my knees. Nothing has been a problem thus far but I am worried that the angle or lack thereof might cause problems.... thoughts :confused:

Workout:

1/2 mile warmup jog

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15, 15
T-Circles to I-Circles 25, 25

MA- T-Roll Pushups 10, Reverse Burpees 10, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 5, 5

CNS- Plyo Pushups -replace with speed pushups 25, 25

Complex Set: since I had just read Riley Bestwick's article on "Complexes for Fat loss" and have noticed some others doing more stuff like this in their journals I wanted to give it a try. Plus I just had no desire to hop on the treadmill so I tried to do these as he outlined his movements with quick transitions and 90 sec breaks before repeating.

Skull to Tate to Curls than a break 4 times
Skull Crushers DB w/Palms Up 40s *10 reps for 4 sets

Tate Press 25s *10 -needed to get the feel for these never done them before and going off some videos I have seen on them, 35s *10 for 2 sets, 40s *10

Std Alt DB Curls 35s *10 reps for 4 sets

Complex Set: Delts to Calfs to One Leg Press than a break 4 times
Rear Delt Machine 90*10, 130*10, 150*10, 170*10

Calf Press 250*10 for 4 sets

Alternating Close One Leg Press L/R 100*10, 150*10, 180*8, 190*4 -I have to say that these are real hard but working on one leg strength should help my lifts, I use the Magnum Retro Seated Leg Press instead of the previously mentioned Promaxima Raptor 30 degree Leg Press, which I was using yesterday for two legged leg press

1/2 mile fast walk to jog

no crunches, no squats, no pushups

Geometheus
01-17-2010, 12:10 PM
1/16/2010

I got in some good Cardio time yesterday and finally got to see "Watchmen" now that it is on HBO -WOW- what a great movie!!!

Workout:

10 miles + bike ride in under 60 min :evillaugh: that is fast for me and I probably sweat off 5 lbs in water weight alone

Front Raises 15lb DBs 10 * 4 sets
Side Raises 15lb DBs 10 * 4 sets

50 squats -BW
100 pushups -Speed
200 crunches -Various movements

Geometheus
01-18-2010, 02:38 PM
1/18/2010

I split up my leg days so I would have more time to recover and more gas in the tank for each sessions efforts. I will try it like this for a few weeks and if it works I will keep it like this. :ninja:

Workout:

1/2 mile warmup jog

.55 mile treadmill up to 3.7mph no angle 10 min

SMR- 1 min upper, 1 min lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 5, 5

CNS- Plyo Pushups 2, 2
Medicine Ball Slams 5, 5

Leg Press 220*10, 280*10, 340*10, 400*10 for 5 sets

Dips 8 for 5 sets

Chin-up Work- remember "-" means I didnt like my height or form on the rep
-this week the goal is to still add more weight, so after 15lb worked last week I went up to 20lb DB this week with my feet instead
4 for 7 sets

Split Squats L/R bodyweight*10, 30lb DBs*10, 30lb DBs*10

DB Rows 50*10, (50 + 20 double grip) 70*10, 70*10 -for you Big o Boy :) thank you for calling me out on going light before

Machine Rope Curls 120*10, 140*10, 150*8- out of steam at the end

1/2 mile run

100 crunches, no squats, no pushups

Coke
01-18-2010, 08:00 PM
Killer stuff with those efforts man, props.

Geometheus
01-18-2010, 08:02 PM
1/18/2010

continued.....

Cardio:

30 min walk medium pace not sure how far

90 min "Boot Camp Workout" -the apartment complex has hired a guy to come in so it is free to us and I thought I would give it a try. The first few minutes was a lot of talking and stretching but once it got going it was a good Cardio session. Truth is I did sweat a ton despite feeling a bit out of my element.

200 crunches

Geometheus
01-19-2010, 12:56 PM
1/19/2010

Cocoa: Thank you... today is not going to be so hot. I think the "Boot Camp Workout" last night got me a bit more than I first thought because I was still spent for todays efforts.

I forgot my protein shake which messed me up a bit and didnt get into the gym until later than normal this morning because of stuff going on in the apartment complex. I got to get out of this place!

Workout:

1/2 mile warmup fast walk to jog

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- skip

CNS- Plyo Pushups 2, 2, 2

Machine Bench Press 175*10, 245*10, 305*8, L/R 130*8 for 3 sets

Leg Ext 250*10 for 6 sets -not sure if I like the way this weight felt on my knees at the top

Military Press 130*10, 145*10, 145*8 for 4 sets

Farmers Walk (50lb DB in each hand equals) 100*3laps 225ft for 3 sets -my grip was shot from the "monkey grip" on the Rows yesterday and I could not hold the 50lbDB+45lbDB grip in each hand for 190 as I had done last week so I just went for speed. Also as promissed I brought a measuring tape and each of my laps is 75 feet which means my earlier entries were all under estimated by about 10ft per lap :)

DB Snatches L/R 50*5 for 3 sets -I need to get out of the gym and hit the WFH (Weight for Height or Overbar if you prefer) because although it is similar and working the right muscle groups I worry about my releases

Std Wall DB Curls 35*10, 40*10 for 2 sets

1/2 mile fast walk to jog

no crunches, no squats, np pushups

muscle_g
01-19-2010, 06:15 PM
Nice work man! How many days a week are you working out?

Coke
01-19-2010, 08:24 PM
Nice perk with the bootcamp workout, good job overall for both days.

Geometheus
01-20-2010, 08:31 AM
Nice work man! How many days a week are you working out?
I try to hit the Weights 4 days a week and than do Cardio when I can on top of that. Depending on my time constraints I do Cardio before or after I hit the Weights and some times it is later on in the evening or on one of my off days. Out of my three off days I try to reward myself on one of those days with no Cardio and with some "bad" foods. My personal favorites are Pringles, Homemade Nachos Supreme or a thick Fluffernutters on bleached white bread. :evillaugh:


Nice perk with the bootcamp workout, good job overall for both days.
Thank you. I was not a big believer in "Boot Camp Workouts" but I will say the one I went to was worth the time and that I will probably hit it up at least a few more times this month. :)

huskybear
01-21-2010, 02:47 AM
G - you lurker you - a little chuckle for you... I actually was reading through your log a couple of days ago for the first time and added it to the list of things to keep an eye on lol... great stuff going on in here!

And thanks for the words of encouragement... much much appreciated!

Geometheus
01-21-2010, 09:22 PM
1/21/2010

Good day off yesterday but didnt sleep as much as I should have for recovery.

Workout:

1/2 mile warmup fast walk to jog

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 10

CNS- Plyo Pushups 2, 2, 2
Medicine Ball Slams 10, 5
Inverted Explosive Rows 10, 5

Boxing Drills w/DB 15s for 3 sets

Chin-up Work- remember "-" means I didnt like my height or form on the rep
- I already hit this once this week with weights but I really felt the need to get some
6, 6, 5, 5 -notice no "-" signs all were done with good form :)

Seated Rows w/rope 150*15, 150*17, 150*22

Good Mornings w/DB 50*15 for 3 sets

Complex Set: I tried a slightly modified Complex Set #1 from Riley Bestwick's article on "Complexes for Fat loss" and used 35lb DBs *8 for the first time and 50lb DBs * 8 for the other 2 sets

Romanian Deadlifts 35*8, 50*8 for 2 sets
Bentover Rows 35*8, 50*8 for 2 sets
Front Squat 35*8, 50*8 for 2 sets -I dont front squat often enough and these were slow
Push Press 35*8, 50*8 for 2 sets -all my other shoulder work is from the seated position so these were also slow
Pushup to Plank L/R 8 for 3 sets -I dont have the equipment for rollout so this was the modification I mentioned above

-Despite some of the movements going slower than I would have liked moving from one to the next really got my heart rate up!

Farmers Walk (50lbDB+45lbDB grip in each hand equals) 190*190ft, 190*155ft -I was mad at myself for screwing the pouch on this one Tuesday so I gave it another run and my "monkey grip" held. :evillaugh:

1/2 mile fast walk to jog

200 crunches, 25 squats, 25 pushups

Cardio:
1 hr combination of walk, fast walk, jogging and sprinting

ECA Update:
It is almost the end of my third month and I am looking forward to measuring up diameters, weight, and body fat next week and posting. It is time for me to start thinking about IF I want to come off, how I should come off, and what to modify if I stay on. Ideas :confused:

Geometheus
01-21-2010, 09:35 PM
G - you lurker you - a little chuckle for you... I actually was reading through your log a couple of days ago for the first time and added it to the list of things to keep an eye on lol... great stuff going on in here!

And thanks for the words of encouragement... much much appreciated!

Thank you also for checking out my journal and please never hesitate to let me know what you think.

Coke
01-22-2010, 12:10 AM
Big session as usual man.

Geometheus
01-22-2010, 07:19 PM
1/22/2010

Cocoa: Thanks bud

I have not made time to do as much abdominal work this week and I need to pick it back up and hit it hard next week. Also I want to do that "Boot Camp Workout" at least twice next week for Cardio in the evenings. :indian:

Workout:

1/2 mile warmup fast walk to jog

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 10

CNS- Plyo Pushups 2, 2, 2

Skull to Tate to Curls than a break 3 times:
Skull Crushers DB w/Palms Up 40s *10 reps, 45s *10 for 2 sets

Tate Press 35s *10, 40s *10, 45s *10 -last ones were not pretty and I am still not sure on the form

Seated Alt DB Curls 35s *10, 40s *10, 45s *10

Delts to Calfs to One Leg Press than a break 4 times:
Rear Delt Machine 90*10, 130*10, 150*10, 175*10

Calf Press 250*10 for 3 sets, 250*25

Alternating Close One Leg Press L/R 100*10, 150*10, 170*10, 180*10, -I didnt go up to 190 again but I did get in more reps

DB Reverse Lunge to Military Press (hold at top) to DB OH Lunge than a break 3 times:
DB Reverse Lunge L/R 25s*8 for 3 sets

Military Press 25s*8 for 3 sets

DB Overhead hold Lunge 25s*8 for 3 sets


1/2 mile fast walk to jog

100 crunches, 25 squats, 25 pushups

Randomness:
I wanted to add a section where I maybe talk on other things going on because I have "so much on my mind".

Job search continues and with this weeks bombshells out of D.C. my prospects in trading look a bit bleaker. Had a good lunch with a guy starting a private equity firm and he might need me for analysis on his investment into some oil and gas exploration and production. Still no alcohol since start of the year and although it has helped me lose weight I do miss it in the evenings with dinner. Friends kid has a birthday party tomorrow so will be eating some cake and ice cream. Maybe I get to play in the bounce house. :evillaugh:

muscle_g
01-23-2010, 08:32 AM
Workouts are looking good!! Nice wolume.

Geometheus
01-23-2010, 09:37 PM
1/23/2010

muscle_g: thanks I do what I can :)

Cardio:

10 mile bike ride in about an hour

100 pushups

200 crunches

Coke
01-24-2010, 01:00 AM
Props on the training, the gym will be a joke at this rate, lol...good luck on the job tip man.

Geometheus
01-25-2010, 09:05 AM
1/25/2010

Coke: thanks man, yeah it will be fun to get back in a real gym but I am making the best of the situation.

Workout: ...5:30 AM

1/2 mile warmup fast walk -I didnt have the jog in me as it has been the first time I was at the gym this early in a few months :tuttut:

SMR- 1 min upper, 1 min lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 5, 5

CNS- Plyo Pushups 2, 2, 2
Medicine Ball Slams 5, 5

Leg Press to BW Dips to Chin-ups than a break 6 times:
Leg Press 220*10, 280*10, 340*10, 400*10 for 3 sets

Dips 8 for 6 sets

Chin-up Work- remember "-" means I didnt like my height or form on the rep
-this week the goal is to still add more weight, so after 20lb worked last week I went up to 25lb DB this week with my feet instead
4 for 6 sets -on the last 2 sets I have to note that form was not good

Split Squat to Rope Curls to Heavy Rows than a break 3 times:
Split Squats L/R 30lb DBs*10, 40lb DBs*10, 45lb DBs *10

Machine Rope Curls 120*12, 130*12, 140*10

DB Rows 50*10, (50 + 20 "monkey grip") 70*10, 70*10

I than went back thru and hit everything again until I could really feel it...

Leg Press 400*16, 400*20
Dips 8, 8
Chin-ups w/25 4-, 4- my grip felt like I was going to either squeeze thru the bar or bust off a finger
Split Squat L/R -BW*10
Rope Curls 150*8
DB Rows 50*10

1/2 mile fast walk to jog

200 crunches, no squats, 50 pushups

Coke
01-25-2010, 06:18 PM
You ought to be feeling great now days with all the training and conditioning work.

huskybear
01-26-2010, 06:30 PM
good work again G!!!!

For the Tate's... I found focusing on keeping the bells touching throughout the movement and using an incline bench helped me get the form down and this exercise took off for me... just a thought bro :)

Enjoy the bouncy house and cake... so jealous lol

Geometheus
01-26-2010, 06:47 PM
You ought to be feeling great now days with all the training and conditioning work.
Yeah I am feeling real good these days and I think once I drop another few pounds it will be even better. I am excited for my scale, tape, and BF this weekend to see what the last 3 months have done for me.


good work again G!!!!

For the Tate's... I found focusing on keeping the bells touching throughout the movement and using an incline bench helped me get the form down and this exercise took off for me... just a thought bro :)

Enjoy the bouncy house and cake... so jealous lol

Thanks I will try and do that with the Tate's this week. Things got a bit messed up today with my schedule and interviewing for new jobs so I took the day off and will be hitting Chest tomorrow - Wednesday my normal day off- instead of rushing and trying to hit it tonight

Geometheus
01-27-2010, 09:31 AM
1/27/2010

Got to the gym by 8am and had not slept real good last night. Lucky fo rme I found some rage and motivation on CNBC with the B.S. hearings and dodgey-dances of our fearless leaders in Congress and Geithner :mad:

Pushed out another 50 crunches today, might not seem like much but it sure felt like it at the time.

Workout:

1/2 mile warmup fast walk to jog

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 10

CNS- Plyo Pushups 2, 2, 1, 1

Machine BP to Leg Ext to Military Press than a break 6 times:
Machine Bench Press 175*10, 245*10, 305*8, 335*6, 335*8, 335*10 -I dont have a good explanation other than the above mentioned for why I had more in the tank as time went on :)

Leg Ext 250*10 for 6 sets -felt ok on knees today

Military Press 130*10, 145*10, 150*8, 150*8, 155*10, 155*8 -I didnt go as deep only to about ear level on the last 2 sets


Farmers Walk (50lbDB+45lbDB "monkey grip" in each hand equals) 190*150ft, 190*75ft, 190*150ft -I lost grip on second set so it was short and only gave myself a quick break before hitting the third attempt

DB Snatches to Curls to Lat Raises than a break 3 times:
DB Snatches L/R 50*8, 50*6, 50*5

Std Wall DB Curls 40s*10, 45s*10, 50s*4 -failure than quick drop down to- 45s*4

Front and Side Lateral Raises 20s*10, 20s*10, 20s*10


1/2 mile fast walk to jog

250 crunches, no squats, no pushups

Coke
01-27-2010, 07:00 PM
Pulled off some killer supersets, looks fine throughout.

Geometheus
01-28-2010, 09:10 AM
1/27/2010... part 2

I got the call from one of my buddies who had an extra gym pass asking if I wanted to go lift with him at about 9:30pm last night so not wanting to waste the opportunity I went. It was a quick trip and he ended up hurting his RC which is already messed up from a previous injury so he basically just helped out as a good spot for me on squats.

I had been talking to WillKuenzel and you are right man... no good reason why my squats are so weak... so I really pushed it. My spotter was on top of me the entire time (because he was nervous since I had forgot my belt and dont use wraps like he does) and although he helped me the last lift off and put his hands on me at the bottom he said he didnt help any with the lift motion. So that being the case I dont feel right calling the last one a new PR but the one previous was without any help and it is real close to where I was at with my "Former" PR numbers so that one goes down in the books. :)


Workout:

light stretching

pull-ups 8

pushups 50

Squats 185*8, 275*8, 315*4, 375*2
415*1
435*1 :clap:
475*1 -as mentioned above my spot had his hands on the bar for lift off and than on my sides at the bottom so although it felt strong its not a new PR, I have a plan to go for this or maybe even 480 next time and make sure my spot stays back so I can keep it legal.

Farmerswalk
100lb DBs *2 hands 230ft -real fast with 4 turns, felt nice not to have to grip a DBs in each hand as I have been improvising, a benefit is that holding the two weights all the other times I think has helped build my grip strength

I am not sure if I am going to make it to the gym today because of two job interviews I have scheduled so if not I really will have to kick my but with the complexes tomorrow.

huskybear
01-28-2010, 07:27 PM
Very nice squats G!!!!

Good luck at the interviews!

Coke
01-29-2010, 01:44 AM
Great job with the heavy squats!! Good luck with the interviews, would be nice to see you get a job offer.

Geometheus
01-29-2010, 01:33 PM
Very nice squats G!!!!

Good luck at the interviews!

Thank you it felt real good at the heavier weights so I am excited to try for it again soon.


Great job with the heavy squats!! Good luck with the interviews, would be nice to see you get a job offer.

No offer came out of the interviews but that doesnt mean that one isnt coming in the mail.

Geometheus
01-29-2010, 02:00 PM
1/29/2010

Sleep is continuing to be an issue and I need to fix that if I am going to recover. Since I missed yesterday :tuttut: I wanted to combine my normal Thursday and Friday into one session. This did not work but I did get most everything in.

huskybear: I will have to try your tip on the Tates next week as those got cut for time

Workout:

1/2 mile warmup fast walk to jog

SMR- 1 min upper, 1 min lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 10

CNS- Plyo Pushups 2, 2, 2
Medicine Ball Slams 5, 5, 5
Inverted Explosive Rows 10, 10, 10

Boxing Drills w/DB 15s for 3 sets

Chin-ups to Seated Rows to Good Mornings to French Press than a break 3 times:
Chin-up Work- remember "-" means I didnt like my height or form on the rep
- doing it twice last week felt good so I added it in
5, 5, 6,

Seated Rows w/rope 150*15, 150*20, 150*20 -might go back to one arms next week so I can up the weight

Good Mornings w/DB 50*15 for 3 sets

French Press w/DB 50*15 for 3 sets


Complex Set: I kept the modified Complex Set #1 from Riley Bestwick's article on "Complexes for Fat loss" and used 50lb DBs *8 for 3 sets

Romanian Deadlifts 50*8 for 3 sets
Bentover Rows 50*8 for 3 sets
Front Squat 50*8 for 2 sets, 50*8 for 1 set -I had to take a break on last complex part way thru here bc I didnt have the gas in the tank
Push Press 50*8 for 3 sets
Pushup to Plank L/R 8 for 3 sets

Delt to One Leg Press to Pulldowns than a break for 3 times:
Rear Delt Machine 100*10, 130*10, 150*10

Alternating Close One Leg Press L/R 100*10, 140*15, 200*12 -I used the 30 degree machine instead this week

Standing Rope Pulldowns 100*10, 120*15, 150*10 -these were tough after having already done Frenh press


Chin-up Work -I was out of time but still had a bit left in me so I hit these all done clean
4, 5

1/2 mile fast walk to jog

250 crunches, no squats, no pushups

Randomness:
When I was doing my boxing drills and warmup I spoke to an older guy who had trained with Foreman back in the 80s -now that is seriously cool stuff.

Geometheus
01-29-2010, 07:24 PM
1/29/2010... part 2

ECA Update and Review:
This is a special post that I prommised back when I started this journal for anyone interested in ECA. It has been about 12 weeks/90 days now and here are the results. I was working out before starting in on ECA but my intensity definitly increased and that change in discipline and putting in more hard work are things that may also account for some of the changes documented below. The measurements that were taken were at approximately 30 day intervals within the program and not exactly (see journal).

Also to note is that on occasion I would miss a dose or even a days worth of doses so I was not always "on" so to speak. My diet was not clean until the end -note my mention of beer and cake on different occasions so I am sure with a better eating plan things might have also gone differently. I will let you draw your own conclusions but for me it worked well and although I didnt like mixing it myself as much as I did the simplicity of taking the "old stuff" that use to be on the market it did the job.


Statistics: Starting
Height 71", Weight 276lbs, Neck 18", Chest 52", Gut 43", Hips 41", Arms 17.5", Thighs (6"above knee) 22.5", Calfs 18", BF 23%

Statistics: 30 Days in
Height 71", Weight 263lbs, Neck 18", Chest 51.5", Gut 43", Hips 43.5", Arms 17.25", Thighs (6"above knee) 24.5", Calfs 17.5", BF didnt take

Statistics: 60 Days in
Height 71", Weight 259lbs, Neck 18", Chest 50.5", Gut 42.5", Hips 44", Arms 18", Thighs (6"above knee) 25.5", Calfs 18", BF 22%

Statistics: 90 Days in/ TODAY
Height 71", Weight 246lbs, Neck 17.5", Chest 49", Gut 41", Hips 44.5", Arms 17.5", Thighs (6"above knee) 26", Calfs 17.5", BF 20%

muscle_g
01-29-2010, 09:33 PM
1/29/2010... part 2

ECA Update and Review:
This is a special post that I prommised back when I started this journal for anyone interested in ECA. It has been about 12 weeks/90 days now and here are the results. I was working out before starting in on ECA but my intensity definitly increased and that change in discipline and putting in more hard work are things that may also account for some of the changes documented below. The measurements that were taken were at approximately 30 day intervals within the program and not exactly (see journal).

Also to note is that on occasion I would miss a dose or even a days worth of doses so I was not always "on" so to speak. My diet was not clean until the end -note my mention of beer and cake on different occasions so I am sure with a better eating plan things might have also gone differently. I will let you draw your own conclusions but for me it worked well and although I didnt like mixing it myself as much as I did the simplicity of taking the "old stuff" that use to be on the market it did the job.


Statistics: Starting
Height 71", Weight 276lbs, Neck 18", Chest 52", Gut 43", Hips 41", Arms 17.5", Thighs (6"above knee) 22.5", Calfs 18", BF 23%

Statistics: 30 Days in
Height 71", Weight 263lbs, Neck 18", Chest 51.5", Gut 43", Hips 43.5", Arms 17.25", Thighs (6"above knee) 24.5", Calfs 17.5", BF didnt take

Statistics: 60 Days in
Height 71", Weight 259lbs, Neck 18", Chest 50.5", Gut 42.5", Hips 44", Arms 18", Thighs (6"above knee) 25.5", Calfs 18", BF 22%

Statistics: 90 Days in/ TODAY
Height 71", Weight 246lbs, Neck 17.5", Chest 49", Gut 41", Hips 44.5", Arms 17.5", Thighs (6"above knee) 26", Calfs 17.5", BF 20%

Looking huge man!! Nice progress.

Geometheus
01-30-2010, 08:06 PM
1/30/2010

muscle_g: Thanks man!

Today was my first day doing events training for the Highland Games so far this year. It was 35 degrees and windy and in Houston that is cold so it took some doing to get amped up for this outing. No time to sit around however because my first competition is coming up next month and I need to be ready :ninja:. My training partner has been doing the HG for a long time and has set some big goals for himself and he wants to make it to Worlds for the Masters division so this should also push me to do my best. My background is I made it up to the B's by the end of last year, and my goal is to compete in the A's before the end of the season, which is October.


HG Events Practice:
Braemar Stone (PR 27' 6") - 24' 1" / 24' 3" / 24' 4" / 25' 4" / 26' 6" - I started out with the stone not placed right under my ear and with my stance to open but improved steadily

Open Stone (PR 34' 7.5") - 30' 6" / 31' 6" / 30' 2" / 28' 0" / 28' 8" - I dont use the spin move or "South African" as it is often called but the glide move and for my best throw this time I used a stationary Braemar move. I need to keep my hips open and explode more into the invisible wall at the trig. For a former shot putter this is very troubling but I think many of the problems come from trying to use those old moves on this bigger uneven stone.

Heavy Weight for Distance (PR 25' 11.5") - 24' 1" / 24' 4" / 23' 11" / 25' 8" / 25' 2" - I didnt have my thumb right on my grip and spin for the first 3 but got the feel back towards the end. I am only using a one spin and need to work on doing a two spin soon, messing around with it last year I got up to 27' 3" but it was not under control

Light Weight for Distance (PR 46' 10") - 45' 5" / 46' 10" / 41' / 47' 2" / 47' 6" - These felt real good and I am ready for a new PR. With the temperature and getting the feel back still I think I might be able to get 50' soon. I finished last year getting 49' 8" in practices so I will get it here quick and than work on going to a two spin. :)

Heavy Hammer (PR 59' 7") - 64' 10" / 68' 0" / 66' 6" / 66' 4"- handle broke no back up so didnt get to 5th throw. Throws were better than my PR last season but not in practices where I got up to 72' 6" but I need to keep in mind it was my first time out.

Light Hammer (PR 79' 2") - 70' 0" / 76' 1" / 87' 8" / 87' 7" / 84' 8" - my elipse was bad and I was slowing down on the last roation to get my hips involved with the delivery. These will work well for B level but A I need this over 100' and my best practice last year was 92' but was wildly out of control and drifted to far left for most fields I will be competing on. Grrrrrrrr

Caber (PR NA) - 40, 60, 70, 60 -not much gas left so no 5th attempt. No complete turns ie over 90 degrees. This caber was a big A type and at 16 ft and 110 lbs it slapped me around and called me names today I cant write in my journal.

Sheaf (PR 18' 0") - skip today

Weight for Height (PR 11'-0") -10' 0" / 11' 0" / 11' 6" / 11' 6" / 11' 0" -did not take time to set up towers so this was estimated by Bull. I am not happy that all my DB snatches didnt help this movement out more but it is the first time out.


Any questions please feel free to ask. Overall things went well and it felt good to get out and hit most of the events today. I can tell some of the things I learned last year I have remembered and other things I need to remind myself how to do again.

Randomness:
Got a call from an old friend tonight and I could not be happier :):):) Some people drift on and off of your path and that is it. Other people you become friends with but you end up both going your own way and the relationship changes or dies entirely. The best type of friend is the one you can not talk to for months or even years and it is like you never missed a beat and the relationship is no weaker for it.

Coke
01-31-2010, 04:25 AM
True friends operate outside of time/space and stay connected on some level for life imo.

I first heard about the Highland Games from Gable Barber (Gabe), he would be great for you to network with concerning the event...good luck, looking forward to hearing about it.

Geometheus
01-31-2010, 12:58 PM
True friends operate outside of time/space and stay connected on some level for life imo.

I first heard about the Highland Games from Gable Barber (Gabe), he would be great for you to network with concerning the event...good luck, looking forward to hearing about it.

Thank you I will look to make contact with Gabe and network with him soon.

Geometheus
02-01-2010, 08:55 PM
2/1/2010

I was still a bit sore from HG practice. I might have been in the gym for the past few months in the off season but some of those muscles and movements just can not.. or at least I am not... duplicating in the gym. Any thoughts on ways to do that based on the equipment at my disposal (previously mentioned) please feel free to comment or drop me a PM. :hello:

Workout:

1/2 mile warmup fast walk

SMR- 1 min upper, 1 min lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 10

CNS- Plyo Pushups 2, 2, 2
Medicine Ball Slams 5, 5

Bike 15min - for a bit of cardio and a bit of warmup

Leg Press to BW Dips to Chin-ups than a break 6 times:
Leg Press 280*10, 340*10, 400*10 for 2 sets, 400*12, 400*15

Dips 10 for 6 sets -toward the end I felt it in my upper spine.. not sure what that was about

Chin-up Work- remember "-" means I didnt like my height or form on the rep
-I stuck with 25lb DB this week
4 for 6 sets -form was much better throughout than it was last week

Split Squat to Rope Curls to Heavy Rows to DB Curls than a break 4 times:
Split Squats L/R 35lb DBs*10, 50lb DBs*10 for 3 sets

Machine Rope Curls 120*10 -pin holding wheel broke part way and was a bit of an adventure to say the least....picture me curling and a bit over half way thru the movement than suddenly *snap* first I fly back than forward I am not sure how I didnt fall or get hit in the face by the wheel when it zoomed past my ear... so I switched to the other side of the machine... so much for cable cross overs for a while, 130*8, 140*8-, 140*5

DB Rows 50*10, (50 + 15 "monkey grip") 65*10 for 3 sets

Std Alt DB Curls 35*10 for 4 sets -added these from previous weeks to really hit the biceps, that plus the above incident on the rope curls gave my arms a good pump


I than went back thru and hit some stuff again, felt real good last week when I did this so what the heck... :evillaugh:

Leg Press 400*20, 400*20
Dips 10, 10 - weird feeling in spine went away, have to keep an eye on that
Chin-ups w/25 4-, 4-

1/2 mile fast walk

no crunches, no squats, no pushups -no crunches bc of low back tightness

Geometheus
02-02-2010, 09:59 AM
2/2/2010

Got up and got motivated today! It felt good to hit the gym early in the morning again. I have been a bit all over the place on what time of the day I make it in lately. I dont remember it being this busy this early but 'tis the season still I guess.

Workout:..6am

1/2 mile warmup fast walk

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 5, 5

CNS- Plyo Pushups- skip- replace with Speed Pushups 35, 25
Medicine Ball Slams- skip

10min treadmill 3.7mph

Machine BP to Leg Ext to Military Press than a break 6 times:
Machine Bench Press 175*10, 245*10, 305*10, 335*10 for 3 sets

Leg Ext 250*10 for 5 sets, 250*14 -yeehaw

Military Press 130*10, 135*10, 140*10, 145*10-, 150*8-, 160*6


Farmers Walk (50lbDB+45lbDB "monkey grip" in each hand equals) 190*75ft -I am seeing a pattern with my grip on these after my Chin-up day it just gives out to quickly, I went down on the weight...
120*225ft, 120*225ft, 140*150ft

DB Snatches to Curls to Lat Raises than a break 4 times: -went to 4 times this week :)
DB Snatches L/R 50*10, 50*8, 50*6, 50*5 -tried to make these more like a Weight for Height movement without release at the top

DB Hammer Curls 35s*10 for 4 sets -still felt some burning in the biceps from yesterday so stuck with this weight

Front and Side Lateral Raises 20s*10 for 4 sets


1/2 mile fast walk to jog

250 crunches, 50 squats, no pushups

Coke
02-02-2010, 11:36 AM
Like the back-to-back workouts man...the only suggestion I have is the treadmill, it would serve you better to increase the time there and even incline on it if possible.

Geometheus
02-03-2010, 10:48 PM
Like the back-to-back workouts man...the only suggestion I have is the treadmill, it would serve you better to increase the time there and even incline on it if possible.

Thank you Coke. I have tried adding in the superset/complex work because I find it keeps me interested and my heart rate up. Walking fast doesnt do it for me and although I am generally good about getting in a long walk or a long bike ride, once a week is about all I have been doing lately. In a perfect world I would do a morning and evening session but that just isnt something I am willing to do at this time. So far the weight has continued to come off but once it starts to slow down or stall out I am likely to pick up the treadmill, bike, and anything else I can to kick it up another notch.

Geometheus
02-03-2010, 10:53 PM
2/3/2010

Today is Wednesday and normally my day off but I have some things on my plate for tomorrow so just in case I wanted to make sure I had some activity today. I agree with the comments here and by some of my friends over PM I got to be better with my Cardio so I decided to make sure I got some in. :)

Cardio:

4 mile fast walk

100 pushups

300 crunches

muscle_g
02-04-2010, 07:28 PM
Cardio is looking good man:)

Geometheus
02-05-2010, 09:03 PM
Cardio is looking good man:)

Thanks man I do what I can.... I had a feeling I would miss out on Thursday so it was a good thing I got a bit of anything at all in when I did

Geometheus
02-05-2010, 09:08 PM
2/5/2010

Bad headaches all day.... tried to get to the gym and started with Cardio and that is about as far as I made it... I have events training tomorrow for HG so I am going to hit the hay early and try to shake this... hope it isnt the start of the flu bug thats been going around.

Cardio:

30 min bike 5.5 miles

50 pushups

100 crunches

Geometheus
02-06-2010, 02:13 PM
2/6/2010

Second events training for the Highland Games this year and things are starting to feel better. I also got an email on a lead for a possible guy to train with for Strongman in my area. Nothing is definite yet but I would love to go out one time and watch what he does and attempt some of the stuff.

HG Events Practice:
Braemar Stone (PR 27' 6") - 22' 8" / 23' / 25' 5" / 25' 8" / 25' 7" - these didnt feel as good as last week, real tight in left hip flexor

Open Stone (PR 34' 7.5") - 26' / 28' 2" / 28' 6" / 30' 6" - glide move used and felt choppy with power not flowing from legs to shoulders
28' / 28' 2" - I tried the spin move or "South African" as it is often called, need to work on this for the big numbers in the 40s that I need :ninja:

Heavy Weight for Distance (PR 25' 11.5") - 23' 7" / 24' 6" / 24' 8" / 19' 3" / 25' 2" - I worked on pitching weight out to 10 oclock on first spin to have it at eye level +1 to 6 inches and focused on form not distance

Light Weight for Distance (PR 46' 10") - 39' 10" / 50' 10" / 45' 6" / 44' 6" -these felt real good and I hit a 50+ like I wanted but ended up ripping off a callus so had to spend some time with super glue and tape no 5th throw

Heavy Hammer (PR 59' 7") - handle still broken from last week and my partner didnt have time last week to fix it

Light Hammer (PR 79' 2") - 64' 6" / 83' 1" / 86' / 86' 8" / 88' 2" / 88' 8" / 87' 7" / 86' 1" / 79' 11" - my elipse was bad and I still keep slowing down on the last roation to get my hips involved with the delivery. I took some extra throws since we didnt have the heavy hammer.

Caber (PR NA) - 60, 70, 60, 70, 40, 70 - had a bad pick on the 5th one so I did a 6th for good measure, still no turns on this heavy A caber we are using.

Sheaf (PR 18' 0") - 8 tosses with one close to "eye ball" 20' -we didnt set up towers

Weight for Height (PR 11'-0") - 9 tosses with one close to "eye ball" 12' -we didnt set up towers

Coke
02-06-2010, 02:31 PM
That would be great if you could hook up with dude and elevate your game, glad to see you into it this way too.

Geometheus
02-06-2010, 06:53 PM
That would be great if you could hook up with dude and elevate your game, glad to see you into it this way too.

Thanks for your continued support. I will keep my journal up to date if/as things develope with this other guy for Strongman. Hope you enjoyed the HG updates as well :)

Geometheus
02-06-2010, 07:29 PM
2/6/2010

Unplanned but much needed....

Cardio:

60 min soccer game - lots of running and all of that stuff, a good calorie burn for sure. I was out of gas though from HG practice this morning and didnt play the full game subbing out twice so I estimate about 60 of 90 I played.

Geometheus
02-08-2010, 09:31 PM
2/7/2010

Rockwall climbing with some friends I am not real sure how to count it but let me just say that it is one H*#L of a workout. It did not help that my right hand looks like I am about to put boxing gloves on because it is all wrapped up from my callus coming off a few days ago.

Geometheus
02-08-2010, 09:41 PM
2/8/2010

I was a bit tired still from yesterday and ended up working out in the evening instead of in the morning. I have to say one thing and I am sure many of you can relate..... dont sit on a station I need and play with your cell phone.... it took every bit of restraint I could find not to throw a DB at the guys head.

Workout:

1/2 mile warmup fast walk

SMR- skip but did a lot of stretching as I was real tight from the rockwall yesterday

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 5, 5

CNS- Plyo Pushups 2, 2, 2
Medicine Ball Slams 5, 5

Leg Press to BW Dips to Chin-ups than a break 6 times:
Leg Press 220*10, 280*10, 340*10, 400*10 for 3 sets

Dips 10 for 6 sets

Chin-up Work- remember "-" means I didnt like my height or form on the rep
-this week I decided to go up to 30lb DB with my feet
4 for 6 sets -on the last 2 sets it was singles but I got them done and kept them high


Lunges to Rope Curls to Rows to Skulls to Tate than a break 4 times: -no excuses I had to get the skulls and tates in
Lunges L/R 50lb DBs*15 for 4 sets - did this instead of split squats to mix it up

Machine Rope Curls 120*10 for 4 sets - focused on contraction

DB Rows 50s*10 for 4 sets - no monkey grips as I want a good farmers walk tomorrow

Skull Crushers 35s*10 for 4 sets

Tate Press 35s*10 for 4 sets


In previous weeks I went back thru and hit everything again but I was pressed for time and honestly exausted this week

1/2 mile fast walk to jog

300 crunches, no squats, no pushups

Coke
02-09-2010, 08:34 AM
Way to be keeping it moving bro.

Geometheus
02-09-2010, 04:34 PM
2/9/2010

Coke: Thanks buddy!

I hit the Denny's Grand Slam Event today.... not sure if anyone else got to but it was fun and free, two of my favorite things :)

Workout:

1/2 mile warmup fast walk

SMR- did stretching instead

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- skip

CNS- Plyo Pushups- skip-
Medicine Ball Slams- skip

25 min treadmill, 3 degrees grade, 3.7mph

Machine BP to Leg Ext to Military Press than a break 6 times:
Machine Bench Press 175*10, 245*10, 305*10, 335*10, 150 L/R *10,
drop set 265*17 to 250*6 to 210*6 to 195*10 - felt real good

Leg Ext L/R 100*10, 105*10, 110*10, 115*10, 120*10,
125*5 alternating L/R 4 times

Military Press 130*10, 140*10, 150*10, 160*10, 170*8-restart-2,
180*5-restart-3-restart-2 -had to push it but felt good to move this weight


Farmers Walk (50lbDB+45lbDB "monkey grip" in each hand equals) 190*75ft, 190*75ft,
drop weight 170*75ft, 170*150ft, drop weight again 100*300ft

DB Snatches to Curls to Lat Raises than a break 4 times: -stuck with 4 times this week and its still exhausting
DB Snatches L/R 50*10 for 4 sets

DB Hammer Curls 35s*10 for 4 sets

Front and Side Lateral Raises 20s*10 for 4 sets


1/2 mile fast walk to jog

300 crunches, 100 lunges-instead of squats, 50 pushups

Geometheus
02-11-2010, 12:31 PM
2/11/2010

Randomness:
Let me start by saying I dont use At Large Nutrition and Nitrean but I have before I just got off the order cycle.

Anyway I will not name names but some other companies whey protein in the Cookies n Cream flavor is enough to make me nautious. I dont know why I think every time I try to mix it up and try something other than Strawberry, Chocolate, or Vanilla that it is going to be any good. Flavors like Fruit Punch, Grape, Banana, Cookies n Cream, and the like I think only help to have product sit and be marked down, which than tricks me into buying a 5lb jug of it....... I have done this to myself before and some how they keep sucking me back in.....

Geometheus
02-11-2010, 02:33 PM
2/11/2010

Good workout despite the poor choice in protein flavor.

Workout:

1/2 mile warmup fast walk to jog

14 min treadmill, 3 degrees grade, 3.7mph

6 min bike 1 mile

SMR- 1 min upper, 1 min lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15 *2
T-Circles to I-Circles 25 *2

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 10

CNS- Plyo Pushups 2, 2, 2
Medicine Ball Slams 5, 5, 5
Inverted Explosive Rows 10, 10, 10

Boxing Drills w/DB 15s for 3 sets

Chin-ups to Seated Rows to Good Mornings to French Press than a break 4 times: -increased from 3
Chin-up Work- 5, 5, 5, changed to neutral grip 8

Seated Rows w/rope 150*15, 150*20, 150*20, 150*25

Good Mornings w/DB 50*15, 50*20 for 3 sets

French Press w/DB 50*15, 50*20 for 3 sets


Complex Set: I kept the modified Complex Set #1 from Riley Bestwick's article on "Complexes for Fat loss" and used 50lb DBs *8 for 3 sets

Romanian Deadlifts 50*8 for 3 sets
Bentover Rows 50*8 for 3 sets
Front Squat 50*8 for 3 sets -form is getting better
Push Press 50*8 for 3 sets
Pushup to Plank L/R 8 for 3 sets


Chin-up Work -I wanted to really burn it out so I stuck with neutral grip and did more in between abdominal work
5, 6, 6, 5, 5 -goal was 50 and some were not pretty but I got them all in :)

1/2 mile fast walk to jog

300 crunches, no squats, no pushups

Geometheus
02-12-2010, 10:25 PM
2/12/2010

Had a good lunch chat with someone starting a new prop trading shop so lets hope they get it off the ground sooner rather than later.

It was the first time I didnt see it raining here in the last three days so I had to get outside....

Cardio:

78 min bike 12.8 miles

200 pushups

400 crunches

Coke
02-13-2010, 11:15 AM
It was the first time I didnt see it raining here in the last three days so I had to get outside....

Good thing you aren't dealing with snow, it's been killer up north...cardio and workouts have been solid man.

huskybear
02-13-2010, 10:30 PM
G!!

Looking good man!

You've inspired me into cardio... for real... so we'll see how this goes lol

I took you advice today about splitting the multi and B supps and it was a good change... noticed I didn't have to go to the bathroom as quickly after the multi and felt energized all day, especially after taking the B after lunch...

Going to start up the protein shakes this week and up my protein intake again so we'll see

Anyway, your training looks to be really hitting stride brah! Keep up the stellar work here!

Geometheus
02-14-2010, 01:17 PM
Good thing you aren't dealing with snow, it's been killer up north...cardio and workouts have been solid man.

Coke: I lived up north for long enough to know what you are talking about and I feel your pain. Yeah I might bi&#h about the rain and 35 degree mornings, but I remember how tough it was to do cardio and than put back on snow jackets and pants so the sweat wouldnt freeze to your skin before you could make it from the gym to your truck.



You've inspired me into cardio... for real.

Huskybear: That quote just might have to make my signature line. Who would have though a fatty like me could inspire someone else to do cario. Well it is going to make my next comments a bit hard to swallow but I promise to only type the truth.

Randomness:
So I have always been a good eater. What I mean by that is the list of things I will not eat is short and for the most part I am always good for seconds or even thirds. Since I have been trying to trim fat I have been more careful and watched my portions more. Portions are my big problem area because it is not like I eat ice cream and candy bars all day but if I sit down for eggs and bacon, chicken and rice, or steak sandwiches I use to eat enough for 4 people. This is most likely why I had an old training partner tell me I could get up to 300lbs without much work. I went to McDonalds yesterday for the frist time in a long time and to my delight saw the 50 piece mcnugget on the menue and doing some quick math realized it was a good deal for the amount of protein (and flavor) that would equal. I am sorry to report that I dont have as much of an appetite as I once did. I barely made it half way through the box before throwing in the napkin..... a sad day. Anyway I share that because it got me thinking about the numbers in my signature line for: "Best Raw Lifts Former" are from a time when I was about 285 and could have easily taken care of the entire box of mcnuggets plus a milk shake. I am happy right now in the low 240s and I think that getting down to the 225 range would be great for my next short term goal. To add some more to that goal I would like to state that if I could be just as strong, if not stronger, than I was at 285 at 225 I would be very very pleased. Well okay step one is done and my goals have been defined. Wish me luck.
:)

Oh yeah and happy VD :evillaugh:

Geometheus
02-14-2010, 04:10 PM
2/13/2010

Just a down and dirty quick session....:ninja:

Workout:

1/2 mile warmup fast walk to jog

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- skip

CNS- Plyo Pushups-skip

Skull to Tate to Curls than a break 3 times:
Skull Crushers DB w/Palms Up 35s *10 for 3 sets

Tate Press 35s *10 for 3 sets

Seated Alt DB Curls 35s *10 for 3 sets

Delts to Calfs to One Leg Press to Pulldowns than a break 3 times:
Rear Delt Machine 100*10, 130*10, 140*10

Calf Press 200*20, 220*20, 260*20

Alternating Close One Leg Press L/R 100*10, 140*10, 160*10

Rope Tricep Pulldowns 100*10, 120*10, 140*10


1/2 mile jog

no crunches, no squats, no pushups

Geometheus
02-15-2010, 07:53 AM
2/15/2010

Up early and working out at 24 hr gym with a friend...I didnt really show up with much of a plan other than I wanted to do deadlifts. I worked in with my buddy for his normal monday morning workout for the rest of the plan and was in and out of the gym in under an hour.

Workout:

Warmup- not as formulamatic as normal but did some good stretching and DM

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- skip
CNS- Plyo Pushups-skip

Deadlifts 135*10, 225*8, 315*5, 405*1,
455*miss - it really moved well this time off the ground but couldnt get it over my knees, grrrr
I really think grip strength is an issue I need to work on. Knowing what I have to work with for free weights at the apartment complex most of the time I am not sure what to do to fix this. Any ideas welcome??? :confused: Has anyone tried the "Captain of Crush Grippers" stuff out?

Lat Pulldowns 100*10, 140*10, 160*10, 200*8, 220*6- going from doing chinups with bodyweight I focused on getting these real low and controlled

Seated Rows w/bar 120*10, 160*10, 200*10 -bar added something different to movement from rope I norm use

Superset: Barbell Curls to DB to side on incline bench for 4 sets:
BB Curls 45*10, 65*10, 85*6, 85*8-, 105*6

DB to side curls on incline bench (probably a name for this I dont know) 20*10, 25*10, 25*10, 30*10

Cool Down - light jog and stretching

Coke
02-15-2010, 09:25 AM
Nice to see you at the gym and with a training partner to boot.

The stomach will shrink after a while of dieting, so good news there too with the decreased appetite.

huskybear
02-15-2010, 09:31 AM
G man!

I've used the CoC's... I've got the Trainer, #1 and #2... what I was doing to assist my grip - on my way to work in the car squeezing the CoC's randomly one day, and then the next doing set of the trainer and then the #1... my grip strength used to be good as I have closed the #2 and 2.5 in the gym years ago, but now I'm back to struggling to get the #2... at any rate, I was using this and then in the gym I was going hex catches with a hex dumbbell... here's an example:


http://www.youtube.com/watch?v=dSrPC6kl-ZI

I was just using a hex dumbell instead of blobs... I've found that this along with the old broomstick rolling up a weight on a string have been great accessories to my grip progression - the only real thing that I believe works better is double overhand grips where ever possible and not using straps for anything... I think I've been successful as I'm working up to 275 dbl overhand for deads, and have no problem with my 100lb DB rows... hope this helps a bit...

Great work as usual though...

Got any ideas how I can get my bench to start moving forward? Seems as though it's in a constant state of going backwards these days..

Geometheus
02-16-2010, 10:41 AM
Nice to see you at the gym and with a training partner to boot.

The stomach will shrink after a while of dieting, so good news there too with the decreased appetite.

Coke: I hit it again this morning with my buddy and will post soon as I get a few more minutes, but I have to say that 5 AM is not as nice for me in the gym as I remember it. Not sure if this is a new arrangement or a short lived free pass but I plan on taking full advantage. :)



I've used the CoC's... I've got the Trainer, #1 and #2... what I was doing to assist my grip - on my way to work in the car squeezing the CoC's randomly one day, and then the next doing set of the trainer and then the #1... my grip strength used to be good as I have closed the #2 and 2.5 in the gym years ago, but now I'm back to struggling to get the #2.

Got any ideas how I can get my bench to start moving forward? Seems as though it's in a constant state of going backwards these days..

Huskybear: Thank you for the info on CoC! It makes me mad when I do chin-ups or deadlifts and my grip fails before the muscles that I am trying to hit give's out . I already do my "monkey grip" work sometimes as I am sure you have read in here plus I have had good luck with the hex holds you spoke about but still I think I need something to really push my grip to the next level.. I emailed and spoke with someone at CoC telling them all about my current lifts and goals for growth and grips but they were no help. What CoC one/ones do you think I should get to start with?

Let me look over your journal a bit more today and map your bench out more before I say anything about it. I will get back to you ASAP on it and thank you for asking.

huskybear
02-16-2010, 12:12 PM
G... thanks so much for taking that time to check out my journal, I'm very appreciative of that... as for the starting point with the CoC's it's hard to tell... it seems that people have varying crush strengths that doesn't necessarily correlate with a set level... while you may be having some grip issues, I know you do alot of grip work already, so to say start with a trainer may be incorrect... for myself I was happy to get the trainer as I found it helps for the high rep work and compliments the CoC #1 for my grip level, and the #2 is a good goal for me... I'm not sure this is making sense as I just woke up and am in a bit of a fog... check out this forum here http://www.dieselcrew.com/forums/... Smitty and Jedd are great resources for grip stuff... Jedd a world record holder in all sorts of things grip and their advice is bang on... I know there had been threads on point about this very topic too... thewicked on here too is a great grip guy and may have some great suggestions too so you may want to pick his brain more - he's also posted some good vid's for atlarge that I found helpful and enjoyable...

once I wake up I'll do some searching and post you some better hard links for ideas... you actually got me back thinking about grip stuff as I've gotten away from it and really enjoyed this type of training for fun - as well as it did wonders for my poor wrists lol

Geometheus
02-16-2010, 03:16 PM
huskybear: thank you for your help and I look forward to your ideas and checking out those resources you mentioned.

Okay off to the park for some cardio it is sunny and I am going to take advantage of it!!!

Geometheus
02-16-2010, 07:15 PM
2/15/2010

Up early and working out at 24 hr gym with a friend...the plan was bench press and some shoulder work and than work in with my buddy for his normal tuesday morning workout. It was still not easy to get up super early and I am finding it tough to get in everything I want with sharing equipment and talking, but I will take the good with the bad, just been a while since I worked out with someone else.

Workout:

Warmup- tried to keep it more normal but didnt get it all in

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- skip

CNS- Plyo Pushups-replace with speed pushups 25, 25

Bench Press - yeah not with a machine but a real bar and bench!!!
135*10, 185*8, 275*6, 275*3, 295*2, 315*1 - last rep was ugly so I didnt go for 320 or 345 which was my plan
225*10 - burned it out and last few were ugly, I feel like since my last time on the "real" bench and getting down so much in weight that I have also lost a bit of strength... it also might be the 5am versus afternoon workout time

Incline Bench Press - I can not remember the last time I did this and the movement took a bit to find again
135*10, 155*10, 185*8, 205*6

Military Press to Front Lat Raises to Side Lat Raises than a break 4 times:
DB Seated Military Press 40*10, 60*8, 75*6, 85*5 - slow on last ones

Front Lat Raises 20*10 for 2 sets, 25*10 for 2 sets

Side Lat Raises 20*10 for 2 sets, 25*10 for 2 sets


Rear Delt Machine - workout partner does it with an "open grip" pushing fron wrist bones on bars and I felt it much more in my delt this way, so I learned something new today :)
100*10, 120*10, 120*9

French Press to DB Curls than a break 3 times:
French Press 65*10 for 3 sets - felt this a bit in my elbow but I think that is bc I normally only have the 50s to use

DB Curls 35*10 for 3 sets


Cool Down - light jog and stretching

LATER ON......

Cardio:

60 min fast walk - I wanted to join in one of the pickup soccer games but the fields were still real wet and no one was playing so I still made the best of the first sunny day in a few weeks.

Chin-ups 4, 4, 4, 4, 4

ALSO......

Cardio: ..... for 2/15/2010

I forgot to mention it until just now but yesterday I also did a cardio session late in the day after the morning workout at the 24hr gym. I went back to that rockwall I previous have mentioned and owned that thing, with a now mostly healed up callus, and did about an hour session. Great sweat!

Coke
02-16-2010, 10:05 PM
Props on the way you've been going at it guy.

Geometheus
02-17-2010, 09:41 AM
2/17/2010

Coke: Thank you for your continued support

Huskybear: I thought about it some more and read over your journal last night looking at what is happening with your bench. IMHO I would say to add in some decline bench work and another tricep movement. I am not sure what all you have at your disposal, equipment wise, but I think those movements are a good place to start. I would focus on recruitment and do lighter weight for 4 sets with reps in the 10-12 range. I am an old Marine so I also would say do pushups and lots of them. They arent fancy but they are easy to work in outside of the gym and just try to hit tight sets of 25-50 a few times during the day. No matter the job and I have had many I do them on the floor beside my desk at work or in a conference room out of the way and try to get a good 200 in throughout the course of the day. We are about the same weight and from the look of your deadlifts and squats close in strength so I am just telling you what worked for me to help my bench since you asked. I am sure other people who read your journal will also have ideas so I will also post this in yours for them to read. Another thing I noticed but am not sure about is what grip you are using I see a few times you mention your finger placement in different spots, you might want to drop down in weight and see what feels best -same for foot and back placements.

Up early and working out at 24 hr gym with my friend again. The 4:45 AM wake up call is getting easier and easier. I still feel like I am rushed to get everything done in an hour but that is my gym partners schedule.

Workout:

Warmup- not as formulamatic as normal but did some good stretching and DM

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- skip
CNS- Plyo Pushups-skip

Squats- my workout partner was a bodybuilder for about 5 years and he has some different ways of doing things. I am up for learning and watching most of the time but he was persistent that I try this with him... he called it the 100 Squat Challange. I googled it when I got home before typing this up and havent found anything that looks close to what we did but here is the description for your reading pleasure
:eek:

95*10 -he said start light
135*10 - normal warmup weight for me
185*10 - I notice he doesnt move to this weight...?
205*10 - at this point he tells me I can do as many reps per set as I want not just 10, oops my bad and after the set I ask him why he is going up in weight so slowly.
225*10 - at this point he tells me I am also required to add a minimum of 10lbs to a side after each rest and rests should be kept in the 60-90 sec range. His true sadistic nature is revealed.
245*15 - I hope to catch up on rep count before weight gets up much higher
265*20 - this is where I realized I should have heard all the rules before I started the 100 Squat Challange
285*8 - grind it out
305*5 - started to catch a second wind
325*2 - finished out the 100 and in fairness could have kept going due to the weird second wind hitting once I got over 300 but I thought better of it and wanted to be able to walk tomorrow

Leg Curls to Leg Ext to Tri Ext to Bicep Curls than a break for 3 times:
Leg Curls 60*20, 80*15, 100*10 - I missed using this machine

Leg Ext 60*20, 100*15, 120*10 - kept it real light, probably to light but legs and ***** was starting to burn

Tricep Extension Machine 60*20, 60*15, 60*10

Bicep Curl Machine 60*20, 60*15, 60*10


300 crunches, no squats, 100 pushups

Cool Down - light jog and stretching

In and Out in an Hour.... I have to say that I need more time. Maybe if this becomes a regular thing, working out with a partner at this 24 gym, I will add a second session for cleanup in the afternoons or evenings.
:ninja:

muscle_g
02-17-2010, 12:44 PM
Strong benching and squatting!!

Geometheus
02-17-2010, 03:00 PM
Strong benching and squatting!!

Thanks G! I think as I came down in my body weight I also ended up losing a bit of muscle, but I am sure to pick it back up without the fat over the next few months.

JSully
02-18-2010, 09:48 AM
dude... awesome squatting man.. that 100 rep challenge looks BRUTAL.. i may have to give that shot one of these days..

huskybear
02-18-2010, 11:41 AM
100 rep squat challenge - yikes - sounds fun lol

Thanks for the suggestions on bench... I'm moved my grip into pinkies on the ring and this seems to allow me to tuck my elbows more, so I'm trying to work this way for now... I will add the additional tricep movement and add in the decline bench also as I've never done this movement before... pushups will get added also - I will tell you that these are tough for me because of my wrist problems, but hey I think you're right about the boost they'll give as I was doing pushups when I was benching at my best - thanks very much for the new perspective, truly appreciated!

Geometheus
02-18-2010, 07:08 PM
dude... awesome squatting man.. that 100 rep challenge looks BRUTAL.. i may have to give that shot one of these days..

JSully: Yeah I have to say that walking around today without looking funny has been more difficult than usual... if you know what I mean.



... pushups will get added also - I will tell you that these are tough for me because of my wrist problems, but hey I think you're right about the boost they'll give as I was doing pushups when I was benching at my best - thanks very much for the new perspective, truly appreciated!

Huskybear: No problem buddy and remember its just one persons opinion. I would say if your wrists start messing with you try one of those contraptions they sell that keeps your wrists neutral. Do you know the ones I am talking about, the name escapes me but they turn when you push on them? Anyway I got a pair for Christmas a couple years ago and they are fun to play with and they do feel easier on my joints but I am not real sure if that would help the wrists, but definitly something worth trying if it comes to that. Good luck and I will be watching for bigger numbers in your journal soon :)

Geometheus
02-19-2010, 09:49 AM
2/19/2010

Up early again and at the gym. My legs are still fried!!! :clap:

Workout:

Warmup- not as formulamatic as normal but did some good stretching and DM

Chin-ups to Dips to Pulldowns than a break 5 times:
Chin-ups 8, 8, 8, 8, 8 -tried something different and wanted to get 8 before I moved on even if I had to start and stop

Dips 8, 8, 8, 8, 8 -not a big fan of how narrow this is by comparison to one I have been using

T-bar Tricep Pulldowns 100*10, 120*10, 140*10, 160*10, 180*10 -felt easier to go heavy than rope does


Farmers Walk (100 db in each hand equals) 200*165ft, 200*240ft, 200*175ft -I wish they had two EZ curl bars so I could go heavier

Skull to Tate to Curls than a break 3 times:
Skull Crushers EZ curl bar w/Palms Up 65*8, 65*10, 65*13

Tate Press 35s*8, 35s*8, 35s*10

Seated Alt DB Curls 35s*8, 35s*8, 35s*14 -forearms were burning at the end and grip going, felt nice


Cool Down - light jog and stretching

300 crunches, no squats, 100 pushups

Geometheus
02-20-2010, 07:34 PM
2/20/2010

Went for a long walk today to try and get the blood moving in my legs and in my brain. It felt good and I didnt push it for a faster pace and just walked and thought.

I have a HG events practice tomorrow and I am ready to use some of the stuff you told me about JSully, thank you.

Cardio:

12 miles, I didnt keep exact time but it was about 4 hours.

Coke
02-21-2010, 08:29 AM
Went for a long walk today...12 miles, I didnt keep exact time but it was about 4 hours.

Wow dude, that's ridiculous, lol.

Geometheus
02-22-2010, 01:45 PM
Coke: Yeah it was a bit far but it helped my legs feel way better for HG practice the next day. I dont have time now but I will post how that went soon.

Geometheus
02-22-2010, 07:49 PM
2/21/2010

Third events training for the Highland Games this year and it was in prep for a game next weekend so it was a bit modified for a lighter load and more focus on form.

HG Events Practice:
Braemar Stone (PR 27' 6") - 25' 6" / 23' 1" / 24' 10" - I dont understand why these keep going down, grrrr

Open Stone (PR 34' 7.5") - 28' 7" / 28' 6" / 29' 7" - went back to slide from spin and arc was off on release

Heavy Weight for Distance (PR 25' 11.5") - 24' 10" / 25' 3" / 26' - this felt great and kept up with 2 spin !!!

Light Weight for Distance (PR 46' 10") - 49' 10" / 47' 10" / 50' - felt good but should be faster with 2 spin

Heavy Hammer (PR 59' 7") - handle still broken

Light Hammer (PR 79' 2") - 75' 5" / 75' / 83' 10" / 76' 6" - my elipse is still bad and I am not messing with it any more for the games

Caber (PR NA) - drop, 50, 80, 60 - had a bad pick on the 1st one and sill no turns on this heavy "A" caber but closer :)

Sheaf (PR 18' 0") - 5 tosses with a couple close to "eye ball" 20' without towers

Weight for Height (PR 11'-0") - 12' / 10' / 10' / 11' 6" - "eye ball" we didnt set up towers

Geometheus
02-22-2010, 08:34 PM
2/22/2010

Plan is to keep it light this week because of my HG this weekend up in Dallas. I will be working more on form and getting in a few good Cardio sessions. Got up early again this morning to "make the donuts" and move the weights in the gym. Gym partner was a bit late and didnt get to all the movements I wanted to hit, will have to run clean up tomorrow.

Workout:

Warmup- not as regimented as normal but did some good stretching and DM

Lat Pulldowns to Seated Rows than a break 4 times: -not sure why these are not easier after all the chin-ups I have been doing ?
Lat Pulldowns 80*10, 120*10, 160*10, 220*6

Seated Rows w/U grip 100*10, 140*12, 180*10, 220*8


Front Military Press 95*10, 115*10, 145*9, 165*6 - glad I had a spot for these

Rear Delt to Side Delt than a break 3 times:
Rear Delt 80*10, 90*10, 90*10 - used open hands again

Side Delt 70*10, 80*10, 90*10 - never do these so felt weird I prefer DB raises


EZ Bar Curl Passes 65*10, 65*10, 65*9, 65*6 - passed it back and forth and felt weak


Cool Down - light jog and stretching

300 crunches, 100 squats, 100 pushups

Cardio: - later on in the day

2 mile jog

Coke
02-23-2010, 07:26 AM
Keep hanging tough with it all, including the Highland Games training.

JSully
02-23-2010, 07:54 AM
looks like a good training session.. keep your hips in front of you on the weight for distance.. if your upper body gets ahead, you'll lose torque.. if you keep your feet ahead of you you can unwind the hips and really get some distance..

how did everything feel? what class are you: a-b-c? a buddy of mine had a mock meet on saturday but it got rained out before he could get to the caber or the hammer..

Geometheus
02-23-2010, 03:03 PM
Coke: Thank you for the support in here :)

JSully: Thank you for the pointers. I think the point you make about the hips placement is important because on many of my throws I dont feel like I have my upper and lower body working together and am only getting partial power. A big thing I need to work on is getting my strength behind the movement when my center of gravity is moving and my feet are not in a constant position. It is much different from the gym movements I normally have done and I am still learning.

HG Events Practice: - INTRO / REVIEW

I am currently throwing in the B class but would like to move up into A this year. Around here everyone starts in the Novice class and than moves up into C and so on thu A as marks improve and they win more contests. We have a few Pros in the area and the 2004 World Champion and 2005 Master World Champion are also Texans so I see them around at some events.

Since the Highland Games are thousands of years old and attempt to stay connected many of the implements are homemade and the rest come from nature. All Cabers are different, some tall and light, while others are shorter and heavy. Stones tend to be roundish but can vary in weight by as much as 5lbs because like the Caber it is from nature and rocks and trees are all different. WD (Weight for Distance) and WFH (Weight for Height/ Overbar) grips and chain lengths are also different with some using no chain others a foot of chain, some using rings and others triangles or D-grips. Hammers tend to stay the same but wood versus PVC pipe and pushing the length up to 50 inches in some cases can make things different. The Sheaf is normally made by the AD or purchased from a vendor and they also can go anywhere from 15 to 30lbs. I would not change any of the variety and challanges for the world, but I want peole who dont know the Highland Games to understand that in practice you are not going to be 1-to-1 with what you will be using on events day. I strongly encourage anyone interested to post in here or PM me so I can hook you up with someone to train with in your area.

Geometheus
02-23-2010, 04:25 PM
HG Events Practice: - REVIEW

Here is something I could not find earlier that I thought might be helpful for all to see. I got it from an AD (Athletic Director) for one of the festivals/games I was at last year. It is a good Highland Games Ranking "Standard" (as well as such can be given for all the variations that are used) for where a Heavy Athlete should be at for entrance into a game at a given Class. AD's have the final say on if someone is allowed into a games and in what Class, but if someone meets at least half the throws below for a Class they are likely to get into the flight.

I will also note that at a few of the festivals I have been at (and/or heard about) other events have been added or taken out of this list to include: foot races, 70-100# heavy stone throws, farmers walk, caber overhead press, caber races, Tug o' war, backhold or cumberland wrestling, etc based on regional traditions and creativity (read that also as evil spirit in some cases) of the AD or sponsors. The list below however is a good starting point and will get someone a head start on where they stack up.

A Class
22# Braemar Stone 31'
16# Open Stone 34'
56# WD 28'
28# WD 56'
22# Hammer 75'
16# Hammer 92'
56# WH 12'
16# Sheaf 22'

B Class
22# Braemar Stone 25'
16# Open Stone 28'
56# WFD 21'
28# WFD 45'
22# Hammer 62'
16# Hammer 80'
56# WH 11'
16# Sheaf 18'

Caber, as it is always so different, is not rated on this outline

ENJOY :ninja:

Geometheus
02-24-2010, 01:52 PM
2/24/2010

Real hard time getting out of bed this morning but still made it to the gym on time.

Workout: - 5am

Warmup- not as regimented as normal but did some good stretching and DM

Deadlifts to Shrugs to Bench to French Press a break 4 times:
Deadlifts 225*10, 278*8, 325*6, 365*4 - grip failed not muscles - maybe I pick up straps?

Shrugs 135*15, 225*12, 275*8, 318*8

Speed Bench 135*15, 185*10, 225*8, 250*8 - good rattle of the weights at the top :evillaugh:

French Press 70*10, 80*10, 90*8, 95*8


Explosive Pull Throughs 30*10 for 3 sets

Leg Press to Calf Raises to DB Rows than a break 3 times:
Leg Press 3 plates per side*10, 5 plates per side*10, 7 plates per side*10 - not sure on sled weight
- also worth mentioning that the sled had a curved plate where I placed my feet and I didnt care for that design

Calf Raises 110*20, 155*20, 180*15 - had a hard time racking the last set

DB Rows -Chainsaw more upright form- L/R 65*10, 80*10, 100*10 - never do these so felt easier than bench db rows


Cool Down - fast walk and stretching

no crunches, no squats, no pushups

Coke
02-24-2010, 07:41 PM
Major props on that effort bro.

huskybear
02-24-2010, 09:45 PM
pretty impressive numbers again G!!!!

totally interested watching your HG stuff... we have games up here that I managed to watch last year and found it very cool, so you're work has totally peaked my interest...

Love checking out this log of yours, always something to take away... good good stuff bro!

I'm wondering if your grip is just suffering from a little overtraining? from all the super setting and quick change over to different movements, your forearms are getting constant work and maybe just need a break to catch up... just thinking out loud here...

Check this link... http://www.dieselcrew.com/forums/showthread.php?t=540&highlight=grip

has some good grip training ideas that might help get the grip blowing up... work this type of routing in, then use some straps for your heavier work sets? again just food for thought...

Geometheus
02-25-2010, 07:41 AM
Coke: Thank you. I have to say I have been reading a ton of journals in here, and I think to do movements one to the next in a fast chain, like I have started to copy from others, is a great way to train. I enjoy it because it is different from what I have done before and it is keeping old movements fresh. I also sweat a tone doing it that way and even though the weights are lower I still feel a good pump afterwards with less time standing around.

Huskybear: I am glad you are getting more interested in Highland Games because of my journal !!! Also thank you for the link on grip work I will check it out later today. I had not thought that over training my grip could be an issue but I will look into it and think about it some more maybe you are on to something.

QUESTION? Any one else in here think that is right?

Geometheus
02-25-2010, 07:44 AM
2/24/2010 - late yesterday

Cardio:

2 mile jog

100 crunches, 100 lunges, 100 pushups

Geometheus
02-25-2010, 03:27 PM
2/25/2010

Out late last night and didnt end up sleeping well. Hit snooze botton :tuttut: gut motivational call from gym partner and still made it for a quick session.

Workout: - 5:15am

Warmup- not as regimented as normal but did some good stretching and DM

1/2 mile warmup fast walk
.62 mile treadmill 3.7mph, 3 degree angle, 10 min - hip flexors were real tight but this helped

Chin-ups to Dips to Pushdowns than a break 5 times:
Chin-up Work 8 for 5 sets - for some reason this felt easier today than it has in a LONG time :clap:

Dips 10 for 5 sets

Tricep Pushdowns -put back on pad vs my normal orientation facing the weights, also used the Y bar - remembering quickly why I hate that lil' thing cutting into my baby hands 70*10, 80*10, 90*8, 100*8, 70*16 -burn it out


Skulls to Press to Curls than a break 3 times (kind of):
-in the interest of time I stared with skulls than straight to speed closegrip press than my partner/spot took bar did curls, I took bar back did curls, than passed back to him for skulls, etc in that order- very intense and fun
Skull Crushers 75*10 for 3 sets -def could go heavier but buddy has bad elbow

EZ bar closegrip press 75*10 for 3 sets -def could go heavier

EZ bar Curls 75*10 for 3 sets, 75*8, 75*6, 75*8 - because of the passing back and forth this one is 6 sets


1/2 mile fast walk to jog

no crunches, no lunges/squats , no pushups


- plan is to make time for another Cardio session sometime tonight or first thing tommorow before I leave for the Games this weekend.

Geometheus
02-26-2010, 09:41 AM
:clap: Off to the games up in Dallas !!!!!! Wish me luck

huskybear
02-26-2010, 05:40 PM
Best of luck G man!!!!!!!!!!!!!

Lets see some vids too!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Geometheus
02-28-2010, 10:42 PM
2/27/2010

Huskybear: Thanks for your support !!!! Videos or pics may be coming soon depending on what my buddies wife got of me.

Everyone else who sent me PMs and texts and IMs thank you also !!!!


Highland Games - "North Texas Heavies Kickoff Games"
- B Division
- First GAMES of the year !!!!
- I didnt sleep real well the night before and was a bit slow warming up - 5hr Energy Drink helped some-
- In a game you get 3 throws for each event and the best of them is scored unless a tie needs to be broken. On height events like Sheaf and Weight Over Bar it is 3 throws at each higher level you qualify for up the poles.

Braemar Stone (PR 27' 6") - 25' 2.5" - 3rd - ugly not happy with this, the stone was much larger than what I had been training with and it took my last throw to get a feel for how to move it

Open Stone (PR 34' 7.5") - 30' 10" - 3rd - also ugly I need to work on stones more, we were using a college shotput so somewhere out there my coach is crying at this throw, I had prepared for a flatter light stone and using a glide to thow but mixed it up to (what I thought was) my old shotput form

BREAK - at this point I was a bit shaken up an had to refocus

Heavy Weight for Distance (PR 25' 11.5") - 24' 8" - 4th - it wasnt the 26 ft plus I wanted to set a new PR but I came in to this event (unlike stones) knowing I wouldnt finish at the top

Light Weight for Distance (PR 46' 10") - 49' 8.5" - 2nd - new PR felt good enough but wasnt 50ft plus like I wanted, and which would have earned me some 1st place points, but I needed the victory of a personel record at this point to get me fired up!

BREAK - I was NOT writing down throws as I went along but out of the dozen or so of us in the flight I knew I would have a lot of fighting back to do if I just had a shot at 3rd place overall since the first 4 events were always my strongest last year. Plus with only 1 new PR on the day it wasnt going to well thus far. I ate a protein bar and stretched for hammers. Lucky for me anything can happen and things did get much better.

Heavy Scottish Hammer (PR 59' 7") - 70' 5.5" - 2nd - new PR felt real good and almost good enough for first place points it was better than I had done even in practice. Something was kicking in to help me step up my game.

Light Scottish Hammer (PR 79' 2") - 90' 3" - 1st - new PR felt real good and took the field with this one :)

BREAK - Lunch time. I tend not to eat the BBQ, chicken, burgers, etc provided at games. The athletes spread always looks real good but I just cant keep that stuff down and stick with protein shakes and fruit I pack the night before. I was feeling much better but my energy was starting to drop and the refuel was needed. For god measure I took another 5hr Energy Drink and mixed a second bottle of shake to sip on.

Caber -16'4" 100lbs taper low (PR NA) - 35, 60, 50 - 2nd - I didnt turn it but neither did anyone else in the B flight, and only 4 athletes on the entire day did it so I was disappointed but not surprised at my score. I have heard a math equation for calculating force to turn a caber is online but I have yet to find it, let me know if you do. When I just post the height and weight and taper type I dont think it does the Caber any justice and trust me she deserves some respect. :tuttut:

Sheaf (PR 18' 0") - 26' - 1st - new PR, I have no idea where this came from. When I started it took me a while to warm up but than as the bar kept going higher so did my throws. Only 2 throwers (both As) moved past 26 ft with me and on my throws at 28 ft I kept hitting the post or bar but not falling right to go over, later one of the guys still throwing told me because of the height I should have came out another step from the poles. I am still VERY happy with this throw and hope to build on it going forward.

Weight for Height (PR 11'-0") - 11' - 4th - setting up poles would have also helped here to work on form but that was not how I practiced. I hit the bar from the top side at 12' but it went towards me instead of away from me, so I am comfortable I will get it next time. It also did not help that before I started my throws one of the spectators (who I know keeps a score sheet) said that the ranking was already set because of the big space between top 2 and the rest of the pack. My traps were already on fire from so many throws on the sheaf so I think better planning and setting up poles will help for next time here also.

OVERALL - 2nd PLACE - I finished with 22 points and the winner had 19 with the rest of the field a good bit of distance behind. A 22 is a great score since it is rare in these games for anyone to score 1st or 2nd in every event, so eventhough in this case 9 would be perfect that is VERY rare. Some other cool things about the day was I got to meet a few Strongman athletes, former NFL players, NCAA throwers, and a former Olympic powerlifter. I felt honored to be out throwing with them. They were all in the A Division and that is where I want to be so I plan on working hard and getting up to that level soon.
:clap:
Thanks again for your support and I hope to post some pics or videos soon.

huskybear
02-28-2010, 11:25 PM
Talk about gut check!!!!!!!!!!!!!!!

G... you didn't just break PR's you frickin' smashed them!!!!!!!!!!!!!!!!!!!!

Well done bro... all the work is paying off huge!!!!!

Can't wait to seem some video of this stuff!!!!

Great job... keep that momentum going now!

Geometheus
03-01-2010, 09:07 AM
Huskybear: Thank you! It felt real good to set those new PRs :) I am going to start looking at ways to increase my explosive power in stones and weight overbar. Also I might need to come up with a better way to warmup and start my meet days so I dont have any more slow starts.


Not sure if the gym is in the cards for today but I will probably try to go a bit later and do some chest or light stuff and Cardio depending on how sore I am still

Coke
03-01-2010, 11:28 AM
Awesome to see you do so well, damn near won the thing, congrats.

Geometheus
03-02-2010, 04:16 PM
Coke: Yeah it was close. I wish I had come out of the gates better on stones. I need to spend some time working on them -maybe look at what college shot putters are doing for ideas. Once I can get my numbers up a bit more and win another one or two in B I think I will be moved up to A class.

3/2/2010

A much needed day of rest yesterday but now it was time to rise and shine and hit the gym again. I slept real good last night and it was sooooo needed.

Workout: -5am

Warmup- light stretching

1/2 mile warmup fast walk

Incline Bench to Flat Bench than a break 3 times:
Incline Bench 95*10-warmup, 135*10, 185*10, 205*10 -I think this might help me with stones more than traditional bench press because of the angle, thoughts???

Close Grip Flat Bench for Speed with Feet up 135*10 for 3 sets

Miltary Press to Delts to Lat Pulldowns than a break 3 times:
DB Military Press 50*10, 65*10, 70*8 - questionable debth on last set

Front to Side Delt Raises 20*10 for 3 sets

Lat Pulldowns extra wide grip 100*15, 160*10, 180*10 - made sure depth was real low to sternum

Rear Delt to French to Curls than a break 3 times:
Rear Delt Machine open grip 100*10, 120*10, 140*10

French Press 50*15, 70*15, 85*10

Alt DB Curls 35*10, 40*10, 30*15

Cool Down

1/2 mile jog

no crunches, no squats, no pushups

muscle_g
03-02-2010, 04:20 PM
Looking strong man, nice volume!

Geometheus
03-02-2010, 09:03 PM
muscle_g: Thanks man. I tried to keep it like a regular day today eventhough I was still not back to 100% from the weekend's competition.

Geometheus
03-03-2010, 10:02 AM
3/3/2010

Statistics:
Weight 254lbs - I have been off of ECA for a while now and have put back on some of the weight. I have also not been as clean in my diet or regular in my Cardio. The break felt good but I need to buckle back down.

Workout: -5am

Warmup- light stretching

1/2 mile warmup fast walk

Squats to Bench than a break for 4 sets:
Squats 135*10 -warmup, 225*10, 275*10, 315*10 - kept it light and good form

BB Bench Press 135*10 -warmup, 225*10 for 3 sets - felt easy but liked doing higher volume


Standing BB Strict Press 135*6, 95*6, 95*6, 95*6, 95*12 - saw it in another journal and wanted to try it

Hip Hang Snatch: 95*6 for 3 sets - trying to get movement down, new idea from a HG athlete I befriended at the games

Leg Curls to Leg Ext to Triceps to Biceps than a break 4 times:
Leg Curls 100*10, 110*10, 120*10, 150*10

Leg Extensions 100*10, 110*10, 120*10, 150*10

Tricep Extension Machine 70*12, 80*12, 90*12, 110*12

Bicep Curl Machine 70*12, 80*12, 90*10, 100*8


Cool Down

1/2 mile jog

no crunches, no squats, no pushups

Geometheus
03-03-2010, 07:49 PM
3/3/2010 part 2

It was such a nice day outside that I decided to get some much needed Cardio in :)

Cardio:

2 mile run - not a jog like I do in the morning.... this was full out run and let me say I was more winded than I thought I would be doing this.... maybe I need to work back up to 5 miles like I was doing in the good ol' days

2 mile walk

100 crunches, 100 squats, 100 pushups

Coke
03-03-2010, 09:29 PM
Way to stay on it with the back-to-back early bird sessions.

Geometheus
03-04-2010, 10:54 AM
Way to stay on it with the back-to-back early bird sessions.
Thanks Coke.............. but as you will notice I didnt make it up this morning at 4:45 to get to the gym by 5am. I am not saying that you jinkst me but getting up that early is a bear, particularly when I dont have to get up and go to work that early anymore. Instead I slept in until 7 today and I have to say it felt GREAT! I plan on hitting the gym sometime this afternoon after I get a few more things done around the house.

I have also been looking into some of the workouts that track and field throwers use for tips on how to improve my Highland Games numbers.

Geometheus
03-04-2010, 10:21 PM
3/4/2010

Cardio:
2 mile run

1 mile walk

The arches of my feet hurt after I got past mile 1.5 on the run so I knew some blister were in the works. I left my socks and shoes on and just did the walk, stretched out, and than went to the gym. Later I found two dime size blisters on the bottoms of my feet. I dont have the walk outside barefoot/ run on hot pavement type feet like some people I know and I will admit I am a bit envious of it. I hate that I have to retrain not just my mind to run but also my feet.

Workout: -3:30pm

Warmup- light stretching

Braemar Pulls to Flys to Curls to Chin-ups than a break 4 times:
Braemar Pulls L/R 40*10 for 4 sets - I am trying to simulate the form I use for stones with a soft strap and a cable weight

Machine Flys 90*10, 120*10, 135*10, 150*10

Hammer Curls 30*10, 35*10, 40*8, 45*6-fail drop to-30*6

Chin-ups 5 for 4 sets


Dips to Miltary Press to Pullovers to Grip than a break 4 times:
Dips 10 for 4 sets

Machine Military Press 90*10, 105*10, 120*10, 135*10 - went deeper and faster vs my BB work

Kneeling Rope Pullovers Prayer Pose 100*15, 120*20, 140*20, 150*15 - can not remember what this is called

DE Grip Hex DB Tossing 15*20, 20*20, 25*20, 30*2-fail drop to-20*20 -Huskybear this one is for you - I got it worked into the rotation and I liked it. I started out with lighter DBs and wanted 20 touches per hand alternating with no real pattern to try and keep it interesting. I can see how this will improve my grip strength a bunch already!!!


Neutral Grip Pull-ups 5, 5 -had more in the tank after Chin-ups and wanted to burn it out

Hanging Leg Raises 5, 5 -I use to do sets for 20 each and this felt weak, got to work on my core

Hanging Knee Ups 10, 10 -frustrated I had to drop to these from the Leg Raises :mad:

Cool Down

1/2 mile walk

200 crunches, 50 squats, no pushups

Song of the Workout: "The Distance", Cake

huskybear
03-04-2010, 10:59 PM
Great work G!

Fun getting back to running isn't it... I find the mental strain the worse - something about getting back to the runner mindset is difficult lol

As for the Hex tosses... great job... they are a bugger but looks like you'll back short work of it... glad they are a good feel... now I just hope they yield results!!!

Geometheus
03-05-2010, 07:54 PM
3/5/2010

Huskybear: I am glad you understand when I talk about the mental part of running. When I did track and field in high school I could do a 12 mile jog and after the Marines a 20 mile jog. Granted I was closer to 210-225 at that time and younger but my goal this time around is to have a respectable 5 mile run time and drop a few pounds in the process. I was looking more into the 105kg Strongman contests and would love to be able to put up a good showing at one. Put that under the category of "Long Term Goals." Short Term Goal remains getting down to cutting distance of 105kg and having my SQ/BP/DL back up to my former PR marks.

Cardio:

45 min of 90 min soccer game - lots of running and all of that stuff, a good sweat but I quickly made up for it by going out for Chinese. Oh yummy so good TGIF

Isaac Wilkins
03-06-2010, 01:33 PM
Good work at the games, man.

As for your training, we'll definitely need to talk because if you're serious about training for power you're pretty off.

As for your boot camp question that you texted me (I think this is what you were asking):

Most of the answers will depend on the boot camp:

-Most "boot camps" are based on fat loss. Most are aimed at women.
-Usually it's about 3x/week, 60 minutes.
-Activities include running, bodyweight work, light dumbbells (usually you bring your own), and that type of thing.
-Costs vary widely by market but are generally somewhere in the $100-200/month range.
-Some camps have fixed periods of time (ie 4 weeks, 8 weeks, whatever) while others run on a more continuous basis.

That being said, "boot camp" is really kind of a catch-all. It would really depend on what you come across.

For example, my camps in Bangor, ME (not the world's most lucrative OR progressive personal training/fitness market) consist of:

-Ongoing camps
-$120/month, 3x/week
-have a strong strength component (50 year-old women dragging sleds, swinging sledgehammers, and running agility drills)
-We use kettlebells, sandbags, dumbbells, sleds, sledges, battle ropes, chunks of wood, and anything else that I think will make them stronger, faster, and fitter.

Then again, as you can imagine, I run my camps differently than some aerobics instructor who's trying to cash in on the "boot camp" phenomenon.

Geometheus
03-08-2010, 07:55 AM
3/6/2010

Sorry I have not been in here over the weekend but I have a stomach bug of some kind. I did some light Cardio on Saturday in the morning and from the time I got back until now things have not been pretty. I will spare you all the details but needless to say I will not be making it to the gym today.

Cardio:
5 mile fast walk - I wanted to plan out the way I would go for my longer runs as I can not just do laps for distances over 2 miles or I get bored.

Geometheus
03-08-2010, 08:12 AM
Borris: Thank you for visiting my journal and for your information on Boot Camps, you are always a wealth of knowledge and I appreciate it.

I think the 3 boot camps in my area, to include the one at my apartment complex I checked out, are not anything like the ones you are doing up in Bangor. I would have a much better time participating in one that involved:


-We use kettlebells, sandbags, dumbbells, sleds, sledges, battle ropes, chunks of wood, and anything else that I think will make them stronger, faster, and fitter.
but the ones that I am seeing around me are more in the category of, based on your definition, cardio bunnies calling what they do boot camps. Pass.

As far as my Workouts go I know I am a bit all over the place in here and I am glad you are calling me out on it. My initial plan was to use the apartment complex gym to the max and get back on ECA to drop some weight. Step 1 was a sucess and although I have some more weight to lose I think the first 30lbs (or so) of fat and lazy were good to get rid of. Step 2 was to work on exercises in the gym that would help my Highland Games performance and get me to the A's, and thus far that has gone well but I know I am missing things in this department.

A friend of mine's wife works at a 24hr gym in the area so they have been getting me in with passes and this was unplanned but it has helped me move more weight and retest some of my strength lifts: bb bp, deadlift, and squat. I have been researching and talking to a few guys in the area who are strongman and am considering working out with them for a 105kg contest, ie the light big men :). I am a good ways off the mark for some of the lifts that I would need to be competitive but where I need to be for some of the apparatus events. I will have a much better idea once I get to "the Cave gym" that they train at and see for myself what I can do with kegs, stones, fingers, yokes, etc.

I would love your help Borris and also welcome the feedback from anyone else reading.

huskybear
03-08-2010, 11:34 PM
Heal up quickly hombre!!

Get back on track to the "A" :)

Sounds like a great evaluation of your training again too and some great opportunity with the strongmen...

Geometheus
03-09-2010, 08:42 AM
3/9/2010

Huskybear: Thank you, I try to "keep it real" when I look back over what I am doing and what my goals are. Writing things down in a journal is something I have done for a long time but putting them up on a place like WBB has helped me do much more analysis, and you and everyone elses feedback is a big part of that.

Stomach bug is almost out of my system but I feel super tired still. I told my gym buddy that he could drive the workout today as I was happy just to be out of bed and showing up. He took it in a different direction than what I do normally as you will see below.

Statistics:
Weight 248lbs - I knew it would be way down from last week as I have not kept much down over the past several days.

Workout: -5am

Warmup- light stretching to include some ball work and 1/2 ball (not sure name of it) stuff

1/2 mile warmup fast walk

Rev Grip Pulldowns (Chin-up style) 100*12, 160*10, 220*10, 260*6

Single Arm Seated Cable Rows L/R 60*10, 80*10, 100*10

Cable Pullovers to BB Curls than a break 4 times:
Cable Pullovers with an arching motion to hip level 80*10, 100*10, 120*10, 160*10 -not a fan of this movement and put strain on my low back that already felt like crap from all the yacking this wknd

BB Curls with ultra wide grip and tucked elbows 45*10, 65*10, 85*10, 105*10 -felt weird


Machine Curls with 8sec up-hold top-8sec down 45*8, 50*8, 60*8 -with so small a weight it was amazing how much it made my biceps pump *feeling huge* :evillaugh:

Scott Curls 25*10, 30*10 -interesting new movement using back of seat and twisting at bottom

Cool Down

1/2 mile walk

100 crunches, no squats, no pushups

Song of the Workout: "Headstrong to Take on Anyone", Trapt

Isaac Wilkins
03-09-2010, 05:03 PM
Before anyone thinks I'm just being a dick, understand that I know Geo very well and can talk pretty straight to him. Also, when it comes to developing speed and power, that's sort of what I do. ;)

Remember what your goals are (as I understand them):

1. Be in decent shape so you're healthy, mobile, and look half-way decent.
2. Be strong, fast, and explosive for Highland Games.

What about your current workouts are doing that? The type of training you're doing is vaguely inefficient for a bodybuilder and pretty awful for a HG competitor.

There's a lack of whole-body lifts, in general you're not moving much real weight, you're training a lot of slow, isolation lifts. One thing you are doing well is moving fairly quickly (as I read it) between lifts. This is good as it will increase your work capacity. This will allow you to train heavier and more frequently in the future. I know that you also have some limitations as far as equipment, gyms, and time, but let's make it happen.

Step one: Find your 3-5 big lifts that you KNOW will improve your HG (and coincidently I bet you'll find they improve your physique). Now these are what we need to improve.

Step two: Select lifts that will improve the lifts of step one.

Step three: Keep from getting fat and lazy.


Get into that strongman gym, man. Training with stronger people than you will make you stronger faster than anything else.

Once I get my move finished I'm going to find a HG group. I'll see you at Nationals in a few years.

Geometheus
03-09-2010, 08:15 PM
Borris: Yes thank you for claifying to my other friends on here... he is not "being a dick" ... in this instance :)

The Goals:
1. Be healthy, mobile, and look better
I know from past gym experience that I can eat like a machine and move weights. My goal this time around is not to be a 285lbs beast but a sexier, stronger, and smaller version of that same animal. I am not looking for a bodybuilder cut just something to show off my muscle at the pool and keeps me in a place where I dont lose wind or flexibility and could make a 105kg event, if I decide later to go down that road.

2. Be strong, fast, and explosive for HG
You are right I am not moving fast or explosive in any of my current gym movements. I added in the combined set workouts after reading them in other peoples journal and it seemed both time efficient and a good way to get in some extra Cardio. I would like to keep this in the new program if possible because I have grown to really enjoy the quick transitions and rounds.

I will think about it some more and try to come up with some ideas on new movements I could do in the place of some of what I am doing now.

Geometheus
03-09-2010, 09:07 PM
3/9/2010 part 2

Got outside and thought about running but decided to just do a fast walk instead. No excuses WHEN I am feeling better tomorrow. I hate being sick! This stomach thing should be just about out of my system by that time. That is the plan.

Cardio:

4 mile fast walk

100 crunches, 100 squats, 100 pushups

huskybear
03-10-2010, 08:34 AM
Before anyone thinks I'm just being a dick...

It's a little late.


HAHAHAHAHAHAHHAHAHHAHAHAHHA j/k

G I think it's great to have someone who knows exactly what you need to be doing training wise and is able to give you advice and direction towards achieving your goals. Throw in his experience and knowledge and you're far and away ahead of the game.

Glad you're feeling better too... keep mashing your training hombre!!!

As a side note, I've added push-ups to the warmup portion of my training, and making alright progress there, which we will put to the test today when I have a fitness assessment lol good times

Geometheus
03-10-2010, 01:09 PM
Huskybear: Yeah Borris is good people ;) He has known me for a long long time. Also I am glad to see you doing the pushups and Good luck on the fitness assessment


I got sick again last night so I did not push it and hit the gym this morning at 5am. So far so good today and if lunch stays down I will probably get in a later afternoon light workout at the apartment complex gym.

Randomness:
Being home and sick I have been watching day time TV. This is NOT something I do often and I can not recall when the last time was but I know it has been a very long time! The things I have seen demonstrated in the last few days showcasing both entertainers/hosts general lack of knowledge in all things science and history coupled with the kinds of commercials on during the breaks are enough to melt someones brain and lose a part of ones humanity.

Geometheus
03-10-2010, 04:21 PM
3/10/2010

Stomach bug seems to be better this afternoon so I made it in for a quick workout at the apartment complex gym.

Workout: -4pm

Warmup- skip

1/2 mile walk

DB Curls 30*10, 35*10, 40*10

Military Press Machine 105*10, 135*10, 165*8,185*8

Tricep Pulldowns 80*10, 100*10, 120*10, 140*15

Chin-ups 10, 8, 5

Chainsaws 50*15 for 3 sets

French Press 50*12 for 3 sets

Cool Down

1/2 mile walk

no crunches, no squats, no pushups

Song of the Workout: "Crawling", Linkin Park

Geometheus
03-11-2010, 09:12 PM
3/11/2010

Almost back to 100%. Slept in this morning and ended up getting to the apartment gym late this evening

Workout: -8pm

Warmup- light stretching

1/2 mile fast walk

Bench Press Machine 135*10, 175*10, 225*10, 265*10 for 4 sets -I dont miss this machine at all

Military Press Machine 115*10, 135*10 for 5 sets - below ear level

DB Curls 35*10, 35*10, 40*10, 45*8, 50*8

Front to Side Lat Raises 20*10 for 3 sets

Dips 10 for 4 sets

Rear Delt Machine 110*10, 125*10, 135*10, 145*10

Hex Grip Catches L/R 20*20 for 2 sets, 30*10 for 2 sets - second set was real hard

Cool Down

1/2 mile walk

no crunches, no squats, no pushups

Song of the Workout: Mix CD of Frederic Chopin's work

Coke
03-11-2010, 09:44 PM
Damn dude, nothing wrong with taking a day or two off when you're sick, lol.

Geometheus
03-12-2010, 11:09 AM
Coke: I am not sure how I got into the habit but when I am in a good gym routine and I get sick I tend to still try to get a workout in even if it is much lighter.

Geometheus
03-12-2010, 07:17 PM
3/12/2010

Well after an intense talk with someone else at the apt gym it was concluded that infact I have NOT been using a leg press machine but a hack squat machine..... I hate being wrong.
:tuttut:
I do not want to go back and edit the previous posts that had this error in them but going forward you will all know that I now understand the difference

Workout: -10am

Warmup- light stretching

1/2 mile fast walk

10 min bike ride

Hack Squat to Curls to Pull-ups than a break 5 times:
Hack Squat 220*10, 300*10, 360*12, 400*15, 400*20

Rev Grip Curls 20*10, 25*10, 30*10 for 3 sets

Pull-ups 6, 7, 8, 9, 6 -not sure how I kept adding bc I was going for max effort


Lunges to Leg Ext to Flys than a break 3 times:
Lunges F/B and L/R 100*10 for 3 sets

Leg Extensions 110*10 for 3 sets -came up more in the seat and made movement harder

Machine Flys 130*10 for 3 sets


Cool Down

1/2 mile walk

300 crunches, no squats, 100 pushups

Song of the Workout: "The Sound of Truth", As I Lay Dying

Isaac Wilkins
03-12-2010, 09:23 PM
3/12/2010

Well after an intense talk with someone else at the apt gym it was concluded that infact I have NOT been using a leg press machine but a hack squat machine..... I hate being wrong.
:tuttut:
I do not want to go back and edit the previous posts that had this error in them but going forward you will all know that I now understand the difference

Workout: -10am

Warmup- light stretching

1/2 mile fast walk

10 min bike ride

Hack Squat to Curls to Pull-ups than a break 5 times:
Hack Squat 220*10, 300*10, 360*12, 400*15, 400*20

Rev Grip Curls 20*10, 25*10, 30*10 for 3 sets

Pull-ups 6, 7, 8, 9, 6 -not sure how I kept adding bc I was going for max effort


Lunges to Leg Ext to Flys than a break 3 times:
Lunges F/B and L/R 100*10 for 3 sets

Leg Extensions 110*10 for 3 sets -came up more in the seat and made movement harder

Machine Flys 130*10 for 3 sets


Cool Down

1/2 mile walk

300 crunches, no squats, 100 pushups

Song of the Workout: "The Sound of Truth", As I Lay Dying


Husky: I said not "just" being a dick. I certainly am one, but the fact that I can be a dick AND help Geo at the same time is an opportunity not to be missed.

Geo: Get some sandbags, a tire, and start working with that. We're going to change how you do things.

Now if you'll excuse me, I have a redhead that needs chatting up.

huskybear
03-12-2010, 11:56 PM
Husky: I said not "just" being a dick. I certainly am one, but the fact that I can be a dick AND help Geo at the same time is an opportunity not to be missed.

Geo: Get some sandbags, a tire, and start working with that. We're going to change how you do things.

Now if you'll excuse me, I have a redhead that needs chatting up.

G... this is golden stuff... I think it just got a little more entertaining again....

Borris - most excellent comments and advice.... and god bless redheads!!!!!!! :clap::clap:

And G, great work through being sick... keep up the great work bro!

Geometheus
03-13-2010, 07:40 AM
Borris and Huskybear: I am happy that I may be losing contol of my journal with the over flow of comments from others, j/k :) its nice to have the company. But seroiusly yes God Bless Redheads.... although I dont think I am meaning it in the same way you 2 are. You see everyone in my family is a redhead, besides me that is who can only pass when I shave my head and grow my big red goatee for all to enjoy.:thumbup:

And on that same note.... HAPPY early St. Patrick's Day I am off to enjoy a Parade and have some fun :dj:

Kiaran
03-13-2010, 01:11 PM
Glad to see you making good use of that gym, bro. And glad you are moving forward with everything. That last session looks like a bruiser. How long did that take to finish up?

Geometheus
03-13-2010, 08:57 PM
Kiaran: Thanks for checking out my workouts. You do some great work in your journal and I enjoy following it. Yeah it has been nice getting in to that other gym once and a while lately- thanks to my friends wife.

As far as time is concerned that last workout with the Hack Squats and Lunges took me about 90min not including the 1/2 mile warmup and cool down laps. When I underline the exercises it means I am trying to move directly from one to the other real fast with my only rest being to change weights and after I am all the way through one time I take about a 30 to 90 sec break and than do it again. Doing it this way keeps my gym time under 2 hrs and (combined with many layers of clothes) helps me really work up a good sweat.
:indian:

Geometheus
03-14-2010, 08:29 PM
3/14/2010

My back really tightened up today when I was at the gym..... didnt like it.

I only had 30min to do a quick run and fool around a bit at the gym so it didnt mess with my plans but its a few hours later and I am still feeling real tight in my low back. Sucks getting Old.

Cardio:
2 mile run

Workout: -just messing around had a few minutes

Hack Squat 400*12

Rev Grip Curls 30*10

Farners Walk (50*2) 100*150ft

Pull-ups 6

50 crunches, no squats, 50 pushups

Geometheus
03-15-2010, 09:35 AM
3/15/2010

Low back still a bit tight this morning but nothing some strong blood flow wouldnt fix.

Workout: -5:30am

Warmup- light stretching

1/2 mile fast walk

BB Bench Press 135*10, 185*10, 225*8, 275*4, 305*2, 325*1, 335*1 - the 325 and 335 felt smooth !!!
225*10 for 2 sets to really burn it out and force some extra work out of my chest
I think I need some ideas on how to pyramid this better and peak with higher weight on the bar??????

Skulls to Incline to XTricep Pulls than a break 4 times:
Skull Crushers 45*10, 65*10, 85*10, 95*10 - I prefer using the curl bar for these

Incline DB Bench Press 50*10 for 3 sets, 70*10 - I should have gone up in weight earlier

Crossbody Tricep Pulls L/R 40*10, 60*10 for 3 sets

Curls to One Arm Press to Lat Raises than a break 3 times:
DB Curls 40*10, 45*10, 50*8

One Arm Std Press L/R 50*10 for 2 sets, 50*6 - saw a video of these and they are harder than they look

Lat Raises Front to Side 20*10 for 3 sets


Cool Down

1/2 mile walk

100 crunches, no squats, no pushups

Song of the Workout: "Sabotage",Beastie Boys

huskybear
03-16-2010, 01:26 AM
Awesome workout G!!!

Great bench numbers highlighted by an excellent soundtrack!!!!!!

Coke
03-16-2010, 02:29 AM
Pressing and all is damn good man.

Geometheus
03-16-2010, 09:34 AM
Huskybear and Coke: Thank you for your continued support.

Any ideas on how to better pyramid for a higher max press next time?

huskybear
03-16-2010, 10:49 AM
G... I'm not the right the guy to give solid advice as my bench suck huge... however, I'm wondering if maybe you drop the reps at 225 to 5, and then use singles and dbls as you move up to a max weight, knowing that you're going to do some burn outs at the end? go like 275 x 2; 315 x 2; 325 x1; 335 x1; 345 x 1?

just an idea from a bench incompetent lol

Geometheus
03-16-2010, 07:00 PM
Huskybear: Thank you for your thoughts and it sounds like a good place to start my efforts. The 135 -to- 225 work is mostly just a warmup when I am going for a big press and than after I hit failure or near failure I circle back and burn it out. Good call I will go for doubles and singles and see if that helps me peak at a higher weight next time.

Geometheus
03-16-2010, 07:14 PM
3/16/2010

I felt real good this morning after getting some solid sleep last night.

Workout: -5:30am

Warmup- light stretching

1/2 mile fast walk

10 min on treadmill at 3.7mph and a 3 degree angle

Deadlifts 135*10, 225*10, 275*9, 315*6, 375*6 -these were moving real fast and felt great
added back belt and straps 405*1, 435*1, 455*failure, 455*1 -took two attempts but it went up, I didnt want to use straps but I was sick of my grip giving out in previous weeks and wanted to move up in weight. I know that is not an excuse but it was my reasoning.

Chin-ups to Curls to Flys to Dips than a break 4 times:
Chin-ups 8, 8, 8, 4+let go and restarted 4

Machine Flys 125*10, 140*10, 155*10, 170*10

Std DB Curls 35*10 for 4 sets

Dips 10 for 4 sets - last few were ugly and not solid depth or lock out to finish

French Press to Tricep Pulldowns than a break 3 times:
French Press 50*12 for 3 sets

Tricep Pulldowns w/Rope 80*10 for 3 sets

Cool Down

1/2 mile walk

no crunches, no squats, no pushups

Song of the Workout: "Roadhouse Blues",The Doors[/QUOTE]

BULK_BOY
03-16-2010, 08:04 PM
Solid pulls bro. Keep up the good work. ;)

Geometheus
03-17-2010, 10:20 AM
BULK_BOY: Thanks buddy.

ALL: HAPPY ST. PATRICK'S DAY !!!!!!!!!!!

Time to get my recovery on............hahahahaha.

Coke
03-17-2010, 03:13 PM
Nice job with the deads and all guy.

Geometheus
03-17-2010, 07:07 PM
Nice job with the deads and all guy.

Coke: Thanks man I was feeling real BIG afterwards, and that is such a good feeling!!! Only another 100lbs or so to go.

Geometheus
03-19-2010, 01:22 PM
3/18/2010

I am a bit late posting this. The day got away from me. My workout partner was a no show, which means I didnt get into the gym his wife works at. The GOOD news is I got some nibbles on jobs so setting that stuff up took me most of the rest of my day.

Workout: -1:30pm apt gym

Warmup- light stretching

1/2 mile fast walk

Complex 8*3: -been a while since I did one of the complex workouts so gave it a go
SLDL (50lb DBs * 2) 100*8 for 3 sets
Bent Over Rows (50lb DBs * 2) 100*8 for 3 sets
Front Squat (50lb DBs * 2) 100*8 for 3 sets
Push Press (50lb DBs * 2) 100*8 for 3 sets -I try to keep these strict for as long as possible
Pushups to Planks L/R 8 for 3 sets

Hack Squat 220*20, 280*20, 320*20, 360*20, 400*12

Seated Incline Curls 30*12 for 4 sets

Farmers Walk (50lb DBs * 2) 100*375ft, 100*375ft -not sure it did much for me as I have been using the heavier weights at the other gym for these but got in a good distance and grip held no problem.

Cool Down

1/2 mile walk

no crunches, no squats, no pushups

Song of the Workout: "Smooth Criminal", Michael Jackson

Geometheus
03-19-2010, 07:55 PM
HG Events Practice:

I have not got together with my training partner for the past two weekends because of conflicts in our schedules. Tomorrow he is headed to a games up in Oklahoma and I was just not up for a drive like that. Plus it is my Birthday weekend so I got some other plans. Anyway, I put in for a games in San Antonio but have yet to hear back so I hope I got excepted. I also put in for another big games at a RenFest this summer. I know of a few more games in my area but they have not started sending out invitations yet.

My plan is to break into the A Class this year so I need to have good showings. My strength in bench press, deadlifts, and squats is going up good but its not a one-for-one translation to my sport. I have been checking out some of the comments people here have given me on adding in some more explosive movements. But I still need more ideas..... please and thank you.

Geometheus
03-19-2010, 08:02 PM
3/19/2010

I really needed to get some cardio in and had not done a run for a few days so despite the heat here it was

Cardio:
2 mile run

50 crunches, 50 squats, 50 pushups

Coke
03-19-2010, 09:56 PM
You all in Texas have it made with the warmer weather, we are getting better now though in Ohio as of late with spring coming into the picture.

Glad to see you being relentless about it all, and even seeking tips to cover all the bases.

:birthday:

Geometheus
03-20-2010, 07:59 AM
You all in Texas have it made with the warmer weather, we are getting better now though in Ohio as of late with spring coming into the picture.

Glad to see you being relentless about it all, and even seeking tips to cover all the bases.

:birthday:

Thank you for the Birthday well wishes. As far as Ohio vs Texas goes I am very familiar as before I was down here I was up in your neck of the woods. Not to rub it in but I have every intention of going swimming before Easter ;)

huskybear
03-20-2010, 09:54 AM
Happy birthday big guy!!!!!

good session considering you were planning on the other gym... exactly like CoCoa said you just continue to be relentless which is the most important ingrediant for you success!!!!!

Enjoy the weekend!!!!!!!!!!!!!

muscle_g
03-20-2010, 02:12 PM
:birthday: Hope you have a good one.

Geometheus
03-20-2010, 07:17 PM
Huckybear and Muscle_g: Thanks guys! In truth the Birthday weekend is low key. I guess that is part of getting older. Man ol' man could I tell you some stories..... but I won't :cool:

Geometheus
03-20-2010, 07:55 PM
3/20/2010

Statistics:
Weight 247lbs - I wanted to get a number off the scale before I ate half my body weight in ice cream.

Workout: -5:15am

Warmup- light stretching to include some ball work and 1/2 ball stuff

1/2 mile warmup fast walk

Pulldowns to Seated Rows to Triceps to Upright Rows than a break 4 times:
Pulldowns 160*10, 200*10, 200*8, 200*6 -extra deep

Seated Rows 120*10, 180*10, 200*8, 200*8 -got a bit to full body of a movement towards the end

Tricep Cable Pushdowns 80*10, 100*10, 120*10, 140*18 -burn it out

EZ Bar Cable Upright Rows 80*10, 120*10, 140*10, 170*9 -I forgot how fun these are, need to do more of them


Leg Press (dont know how much the sled is / dont think it matters but if you know please post)
-I wanted to do squats but someone was in my cage doing curls....
at 5am thats what you came to the gym for......grrrrrrrrrrr

4plates*2*10, 6plates*2*10, 7plates*2*10,
8plates*2*10 -felt good towards the end and I kept my knees coming all the way to my chest


Calf Raises to Abdominals to Delts than a break 3 times:
Seated Calf Raises 105*20 for 3 sets

Abdominal Isolator Machine 100*20, 130*20, 150*20 -another something new I liked

Rear Delt Machine 100*10, 120*10, 140*10


Cool Down

1/2 mile walk

no crunches, 100 lunges, 100 pushups

Song of the Workout: "Down", 311

Coke
03-21-2010, 10:04 PM
It's quite an accomplishment to lose 30lbs within the past 6 months, props!!

Geometheus
03-22-2010, 02:28 PM
Coke: Thank you. I think to get my bodyfat where I want it, and my flexibility and endurance up to where I need it, I will be looking at getting rid of another 20lbs. But, after all the birthday fun and food this weekend I will not be looking at a scale for a few days. hahaha.

Geometheus
03-22-2010, 09:57 PM
3/22/2010

Slept in this morning a bit...... so it was my own fault that I ended up at the apt gym. I read cphafner's journal and felt motivated to give the "Intimiator" a try. I did it and not much else but I felt like I got a real good workout in.

Workout: -3:45pm

Warmup- light stretching

1/2 mile warmup fast walk

1.5miles on treadmill 3.7mph, 3 degree angle, 25min

Intimidator Complex: -I say just check out his journal and the video post
Burpee-to-Pushups-to-Plankpulls-to-Crock walks-to-Burpee-to-Pushups-to-Clean and Press
4 sets, 3 sets, 2 sets - w/25lb DBs -this is hard and each time the opposite wall seemed to be getting farther away,
the first time with 4 sets I made it the other two I did not, I saw stars on Clean and Press a few times..FUN!!!
:evillaugh:

Flys to Curls to Military Press to Leg Ext than a break 3 times: -healthy break before I started this
Machine Flys 120*15 for 2 sets, 130*15

Alt Standing DB Curls 40*10 for 3 sets

Machine Military Press 120*10 for 2 sets, 140*10

Leg Extensions 110*15 for 2 sets, 140*15


Cool Down

1/2 mile walk

200 crunches, no squats, no pushups

Song of the Workout: "Ms New Booty", Bubba Sparxxx311[/QUOTE]

Coke
03-23-2010, 08:37 AM
Glad to see you take on those complexes...saw 'em in Conor's journal, that stuff rocks.

Geometheus
03-23-2010, 09:27 AM
Coke: I agree 100% and I will say that before trying them I had no idea how hard they were. Just looking at the individual movements you think, 'hey I got that no problem' but than reality hits as you get on the second and third sets and you are sucking wind. I like my quick transition one exercise to the next that I do but not even that is really the same thing.

:confused:
Question: Are those complex workouts designed to fry your CNS? I ask because I felt afterwards like I had just stuck a pen in the light socket.

Geometheus
03-23-2010, 10:23 AM
3/23/2010

My bench press was off today...grrrr. So I decided to make the rest of my body pay the price
and hit it hard on the other stuff I was working on.
:indian:

Workout: -5:15am

Warmup- light stretching

1/2 mile warmup fast walk

BB Bench Press 135*10, 205*8, 265*4, 315*2, 340*0 -failure
225*8, 225*6 -not to happy with this bench day, just no juice in the tank for some reason

Hip Snatch to Strict Press to Incline BB BP than a break 3 times:
Hip Snatch 135*6 for 3 sets

Strict Press 135*6 for 3 sets -almost no leg involvement

Incline BB Bench Press 135*10 for 3 sets -wide grip and tried to go fast


Leg Curls to Leg Ext to Abdominals to Triceps to Biceps than a break 3 times:
Leg Curls 100*15, 120*15, 150*15 -felt a good deep burn on this last set

Leg Ext 100*15, 120*15, 150*15

Abdominal Isolator Machine 150*20, 170*20, 180*30

Tricep Seated Pushdown Machine 80*10, 90*10, 120*10

Bicep Seated Curl Machine 80*10, 90*10, 120*8


Cool Down

1/2 mile walk

no crunches, 100 squats, no pushups

Song of the Workout: "Hey Man Nice Shot", Filter[/QUOTE]

Isaac Wilkins
03-23-2010, 05:16 PM
Huckybear and Muscle_g: Thanks guys! In truth the Birthday weekend is low key. I guess that is part of getting older. Man ol' man could I tell you some stories..... but I won't :cool:

I've got some stories...


Happy belated birthday, man. I've got an invite for you, so holla at me sometime.


As to the complexes: No, they shouldn't fry your CNS. They're not nearly heavy enough although they're very metabolically taxing. The first few times you do anything, though, especially with movements that you're not familiar with, you'll stress it out.

JSully
03-23-2010, 05:42 PM
how often do you train events?

just curious because I've got a couple meets coming up. There's a highlander competition (highland games/strongman combo) on 4/17 I'm competing in that will involve braemer stone, WFH and caber.. I'm also pondering competing in a full Highland games meet on 5/8 that will have light and heavy WFD, caber toss, light and heavy hammer, braemer and open stone and WFH.. I plan on throwing twice a week (sundays/thursdays) in addition to my regular weight training and strongman training on saturdays.

anyways, training looking solid in here, grats on the weight loss.. I need to shed some lbs myself..

Geometheus
03-23-2010, 07:09 PM
Borris: Thank you for not sharing those stories....... now that I am older I got to think about my image. Besides if you share them all now how can you use them for blackmail later ;) Also thank you for answering my question on the CNS effects of those complexes. Some of those movements were new to me, like the Crock walks and Plank pulls, so maybe that is the best explanation for my exhaustion. That and I am still fat. I look forward to the invite..... good times in the works for sure.

HG Events Practice:
JSully: I do event training once per week. I know guys that do it 2, 3, even 4 times a week but they are mostly PTs and Coaches so they have easier use of equipment and space to get in a quick go round. I say that not to make an excuse but the set up for some events like WFH practice is time consuming and marking out a new throwing box and trig every weekend is also a pain, so if you can keep the bars and boards set up you are the better for it and can just go do a bit each day in the eventings like the guys I mentioend above. The guys who do go after it more than once a week normally split up the events. The Master Division guy I throw with does hammers, stones, and caber one day followed up two days later with WFH, Sheaf, WFD, and than on Saturday morning or Sunday night when we practice he does a complete go round.

I use his equipment and since he is an hours drive from me once a week is going to have to work until I start getting my own toys. I will say that the more I talk to some of the HG guys the more I get good ideas for gym work that is strongly related to the events. For example I do an Explosive Cable pullthrough with twist to mimic the motion of stones, One Arm DB Snatches for WFH, BB Hip Snatches for WFH and Caber, and Machine Flys for Hammer - but I am always looking for more ideas if you have some to add. Best of luck on your competitions and I look forward to seeing how you do in your journal. I have a HG this weekend out in San Antonio so wish me luck.

JSully
03-24-2010, 09:24 AM
that's great... I'm sure you'll do awesome bro!! Good luck on the comp.. Make sure you get some vids!!!

I rarely train my abs/core since I do alot of deads and squats.. This is going to hinder me in throwing because I'm not going to have the explosiveness I need. SO I plan on doing windmills (http://www.youtube.com/watch?v=2DBdlIxuodY). Also some twists with a BB on my back and finally some explosive twists with a band on either side.

For the stone tossing, circus db (http://www.youtube.com/watch?v=62Zf6KL34EA) training will help so I'm hitting that, plus it can double for strongman evengs.

I'm going to be implementing one arm db snatches as well as heavy explosive front plate raises that start with a pullthrough to help train WFH. I've got a 100lb plate I've been training with. I place my legs really wide and let the weight pull me under, then use a pullthrough technique and speed to raise it up over my head.

I also plan on hitting hang cleans/clean pulls/high pulls to help with the caber. Nobody around me has a caber, so I'm not going to have any caber training going into this meet next month. Hopefully I'll be able to throw far enough it will make up for it.

So, all that along with my strength training routine, plus throwing twice a week I think will do very well. You should consider making your own implements. I made my WFD/WFH apparatus (http://www.wannabebig.com/forums/showthread.php?129291-Highland-Games-Weight-For-Distance&p=2213804&viewfull=1#post2213804) for only $19 (I already had the 50lbs in standard plates). You can make a hammer throw implement out of sch80 pvc pipe, a regular pipe and 20lbs of chain (I can give you details on that afte this weekend if you like, that's when I'll be making mine) and for the braemer/stone put, just go find a large round river rock. The homemade WFD implement has interchangeable weights (if you use 10lb plates) so it can double for the light WFD also. So, with less than $50, you can make 2 implements. Grab some marking paint for $4 at home depot and you can find a railroad tie off craigslist for $10 and you can have a trig and just mark out an 8x4 area. That would only take about 5mins and if you train in a smaller area than you throw in, then you'll know you have some leeway and can push it harder in competition.

Geometheus
03-24-2010, 09:47 AM
3/24/2010

Just some light stuff today... I let my gym buddy drive the workout. I have HG practice tonight and a game this weekend so I wanted to keep it fast and loose
:ninja:

Workout: -5:15am

Warmup- light stretching

1/2 mile warmup fast walk

Jump Rope to Rev Pulldowns than a break 3 times:
Speed Jump Rope 60 seconds for 3 sets -I hate jumping rope

Reverse Grip Pulldowns 120*10, 160*10, 200*10 -got them all real deep


Bent Over Rows to Abdominal Wheel than a break 4 times:
BB Bent Over Rows 95*15, 115*15, 135*15, 185*8

Abdominal Wheel 8*knees for 4 sets -I thought about doing them from plank but it wasnt happening


Skull Crushers 45*15, 65*15, 85*10 -to light of weight so I just concentrated on form and went real slow

Seated DB Extensions 55*12, 70*12, 80*12 -kinda like French Press

DB Kickbacks L/R 20*15, 25*15

Cool Down

1/2 mile walk

150 crunches, no squats, 75 pushups

Song of the Workout: "Audience of One", Rise Against

JSully
03-24-2010, 09:48 AM
I really like Rise Against.. great session..

Geometheus
03-24-2010, 01:57 PM
HG Events and Practice:
JSully: Thank you for all the detail on your training for HG! I will look over it more and try some of the movements myself after this weekends games. I have thought about making my own apparatus but if you saw the size of my apartment right now (fyi-between jobs saving money) I have no idea where I would put any more stuff.

On Caber let me just say that depending on how long, heavy and tapered it is you might not need more than a great Clean Pull. I am still working on my Caber but I dont get up the "top speed" that some of the other HG guys do with a long run before they plant and throw. I have got a full turn and hit 12 o'clock on a Qualifier and B Caber without a run, just picking it up anyway I could and exploding worked. I follow your journal and you are a stronger guy so I think this may also work for you.

Please note however that the problem is when the Caber get longer, heavier, or have less of a taper the above method just doesnt seem to work for me. So my tip would be to (depending on how scoring is going to work) just explode the first time to get points and than add in a run for your other attempts. One more tip on the run, and again I am no expert only in this sport a year myself, when you have the Caber moving the top will "feel" like it is behind you but the only way to really know when to throw is when the log leaves your shoulder pocket. The moment it leaves that pocket jump forward out of your run, again not easy to do but how I am being trained on it, plan your feet a bit infront of yourself like you were jumping into a squat and than rip it. The idea is that this violent motion causes a "whip" and lets the top continue to move at the speed you were running as the bottom is momentarily still before you toss it. The guy I train with can do one handed A Caber throws all day long using this method and he is not a big guy relative to the size of most of the other people on the competition field.

Geometheus
03-25-2010, 09:05 AM
3/24/2010

A quick events training for the Highland Games in the rain and a bit of it in the dark. I have a contest this weekend and some light throws were needed to knock out the cobwebs. I dont think I am going to do any lifting today or tomorrow to give my body a few days to rest up.

HG Events Practice:
Braemar Stone (PR 27' 6") - 24' 8" / 26' / 25' 6" / 27' 3" - trying a catapult technique and working on keeping my non throwing elbow which is opposite the stone pointed to the sky before I snap and release.

Open Stone (PR 34' 7.5") - 28' 5" / 29' 6" / 31' 8" - glide move is feeling better

Heavy Weight for Distance (PR 25' 11.5") - 22' 5" / 23' 10" / 20' 8" / 24' 9" - still trying to keep weight piteched, out to 10 oclock, and at brow level on first spin.

Light Weight for Distance (PR 49' 8.5") - 49' 7" / 49' 10" / 46' 4" - these felt real good and I know I got that 50+ in me

Heavy Hammer (PR 70' 5.5") - 62' 7" / 63' 4" / 68' 10" - to long this sat with a broken handle and picking it back up made it feel heavy on the wind ups.

Light Hammer (PR 90' 3") - 84' 6" / 87' 8" / 86' 3" - my hip pop and core explosion at the end was slow, not sure why, might have to do with the abdominal wheel I used earlier today.

JSully
03-25-2010, 09:19 AM
HG Events and Practice:
JSully: Thank you for all the detail on your training for HG! I will look over it more and try some of the movements myself after this weekends games. I have thought about making my own apparatus but if you saw the size of my apartment right now (fyi-between jobs saving money) I have no idea where I would put any more stuff.

On Caber let me just say that depending on how long, heavy and tapered it is you might not need more than a great Clean Pull. I am still working on my Caber but I dont get up the "top speed" that some of the other HG guys do with a long run before they plant and throw. I have got a full turn and hit 12 o'clock on a Qualifier and B Caber without a run, just picking it up anyway I could and exploding worked. I follow your journal and you are a stronger guy so I think this may also work for you.

Please note however that the problem is when the Caber get longer, heavier, or have less of a taper the above method just doesnt seem to work for me. So my tip would be to (depending on how scoring is going to work) just explode the first time to get points and than add in a run for your other attempts. One more tip on the run, and again I am no expert only in this sport a year myself, when you have the Caber moving the top will "feel" like it is behind you but the only way to really know when to throw is when the log leaves your shoulder pocket. The moment it leaves that pocket jump forward out of your run, again not easy to do but how I am being trained on it, plan your feet a bit infront of yourself like you were jumping into a squat and than rip it. The idea is that this violent motion causes a "whip" and lets the top continue to move at the speed you were running as the bottom is momentarily still before you toss it. The guy I train with can do one handed A Caber throws all day long using this method and he is not a big guy relative to the size of most of the other people on the competition field.

wow, thanks for the tips, that's awesome. There's a highland guy coming to my powerlifting gym to train with us and he's bringing a caber in exchange to train with our throwing stuff so I'll get to train a few times with that before the meet. It's pretty exciting. I also just found out how to make a hammer throw. Take a 36" long 3/4" PVC pipe and a 6" long 3/4" inside diameter pipe and hammer the PVC into it. Then drill a whole through it with an eye bolt/nut. Then attach a chain to it that is balled up in another chain that weighs approx 20lbs.. There you have your hammer to practice with. I'm going to make mine this weekend and I'll get a pic up. My WFD/WFH apparatus only has a 8"x8" footprint, it's pretty small so space shouldn't be a concern, but I can appreciate the finance issue.


Grerat #s on your events bro, keep training hard..

huskybear
03-25-2010, 04:17 PM
G... solid work all week brother!

Best of luck this weekend in case I don't back on here before then... hope to see PR's and some vid's of your work!!!!!!!!!!!!!

Geometheus
03-26-2010, 01:26 PM
3/26/2010

Went for a long walk today to go over HG stuff in my head. I ended up also going over some other stuff with the job hunt and all that not so fun crap. All packed up now and ready to head to the games. I plan on camping out tonight at the Festival instead of staying with friends so I can get a good nights sleep and be fresher for the opening events.

Cardio:

Light Stretching
Short Sprints
Boxing Drills

8 mile walk - I didnt keep exact time but it was about 3 hours

HG Events and Practice:
Okay I am off to the games now. Thank you everyone for your well wishes in here via journal, IM, txt, and PM.

Last games videos (done by another competitors wife) were not good enough quality to see and post with any luck it will be better this time and I will post some pics and maybe videos also.

:indian:
GOAL is to hold onto gains I made in last months PRs and really step up my stones

Geometheus
03-29-2010, 02:40 PM
3/27/2010

Borris: Thank you for the game day text to get my head in the game!

Everyone else who sent me PMs and texts and IMs thank you also !!!!

I camped out the night before and it helped me with both my sleep and getting my warrior face on. I am sure some of you can relate when I say it takes a night outside to tap into that part of yourself sometimes. It had been far to long since last I gave up the comforts of my bed, roof, and climate control for the embrace of the woods. Good stuff.

Highland Games - "San Antonio Highland Games"
- B Division
- SECOND GAMES of the year !!!!
- James Parman 2004 World Champion was Judge and MC, very motivational !!!! :clap:
- order of events was changed from "traditional" and I was not happy about that since it was not how I had prepared for these games.

Braemar Stone (PR 27' 6") - 25' 11" - 3rd - it was ugly but better than I had been throwing it in practices. I realized later that I did not use the new catapult form that I was working on with Bull. When I got up to the box my mind and body just went straight to the old method and that is my fault. Going forward catapult is all we will be training so this mistake will not be made again and I will be reprogramming myself.

Heavy Weight for Distance (PR 25' 11.5") - 28' 4" - 3rd - new PR it was the 26 ft plus I wanted to set a new PR but I ended up motivating a pair of competitors to also set new PRs and on the final round they beat me by a few inches.

Heavy Scottish Hammer (PR 70' 5.5") - 76' 4" - 2nd - new PR felt real good and all my throws were over 71 feet.

BREAK: It was a good start and I was holding in the top 3 spots for all the events thus far. The crowd had gotten real big and all of the football bleachers were full. I have to say I enjoyed having such a large crowd. It has not been since my first games as a Novice in Houston last May that I had a crowd like this.

Open Stone (PR 34' 7.5") - 36' 7" - 1st - new PR part of me knew I had to get a top finish to stay in this and it felt good to put up a respectable throw. I still need to work on getting this over 40 feet like I use to with shot put.

Light Weight for Distance (PR 49' 8.5") - 51' 8" - 3rd - new PR felt good and it was over the 50ft mark like I wanted but I still felt like I didnt get full use of my power and I need to work on form more to make this really fly.

Light Scottish Hammer (PR 90' 3") - 92' 8" - 2nd - new PR felt real good and it was a new field record for Bs but another competitor got motivated and bested me on his last throw. I saw an A with great form set the new overall field record with a 115ft+ throw, crazy! I took notes on what he was doing.

BREAK - Lunch time. I tend not to eat the food provided at games but I did take my second 5hr Energy Drink and manage to eat some fruit and nuts I had started on at breakfast. The crowd got even bigger by this point and it was standing room only so they had to put up yellow caution tape to keep people back so no one got a caber or weight dropt on them. Doing the mental math on rankings I knew that I was in a contest for 2nd with another two guys unless the person in first messed up real bad on these last three events or someone from outside the top half of the field pulled off some big wins and rearranged the rankings. Part of me hoped that Scottish Wrestling would be added for a "10th Wild Event" as I was feeling pumped, but this was not that type of a game.

Caber -16' 100lbs taper mid (PR NA) - 70, 9 o'clock, 70 - 4th - I only turned it once and a few guys got it turned twice with scores closer to 12 o'clock so it came as a disappointment but lucky for me it was someone from outside the top 4 who took this event.

Sheaf (PR 26') - 28' - 1st - new PR, I still have no idea where this is coming from, first last month and again today I managed to throw best in class and be standing around with only 2 A's at the end. The overall field record was 28feet so I managed to match it but the A's moved on and were able to clear 29 feet. So I get a B field record with this easily but not the overall.

Weight for Height (PR 11'-0") - 12' - 2nd - new PR, I didnt take as many throws on Sheaf so I was still fresh enough to set a new PR here. I am glad this went well and I will continue to work on my Cleans and Snatches to get this up to A class worthy. One of the B's who had not won all day cleared 13 feet and I am glad he got his at the end. I think it helped him with some "Kilt Bunnies" later on when I was packing up for the long drive home.

OVERALL - 2nd PLACE - I finished with 21 points and the winner had 17 with the rest of the field a good bit of distance behind. A 21 is a good score and better than I did last time. The guy who won was having a great games and eventhough I have beaten him before today every time I went up on him he came back with a monster throw or lift so I was not to upset about it by the end.

Also to note I will get my official score card today or tomorrow and may need to make edits to these marks by an inch or two. If I have to do that I will just edit this post instead of doing a new one. Thank you to everyone who is supporting me.

Geometheus
03-29-2010, 08:46 PM
3/29/2010

I feel good today and I was surprisingly not that hurting yesterday after the HG. Something I do notice is those abdominal wheel exercises along with the games really have my core feeling it. My traps, shoulders, and biceps are also a bit sore from the games but everything else feels good. I think working in more of the abdominal wheel will help and I also need to work on oblique muscles for the new "catapult" technique I will be working on moving forward for my stones.

Cardio: -just wanted to do something to get the blood moving

Deep Slow Stretching

1.5 mile run
2 mile walk

Coke
03-29-2010, 09:07 PM
Hard work is really paying off with awesome PRs all around, props on the great finish!!

JSully
03-29-2010, 10:46 PM
damn awesome results bro.. Congrats, you earned it.. You'll nail 1st next time

Geometheus
03-30-2010, 08:00 AM
Coke and JSully: Thank you guys! I am really in the hunt now for a 1st place finish. The guy who won this last games totally earned it and had some great PRs of his own. Just another way to remind me I have to keep working hard in the gym and in practices, because even people I migh beat at one game can be working harder and smarter than me and end up finishing infront of me next time.

The guy who won the A's (obviously a bit farther away of a goal but still something worth thinking about) got a real Scottish Basket-Hilt Claymore. Heck Yeah, I want one!!! First thing first.... win some B's... but still good long term motivation.
:ninja:

I didnt stick around for the Masters games on Sunday but the guy I train with was competing and he told me that some World Record were within inches of being made as 3 of the top 10 guys in his division were at the games all pushing each other hard. I love that about competition because when you go against great athletes it raises your game. He left humbled but also looking to work hard in practice and has some new moves to show me.

JSully
03-30-2010, 09:19 AM
man I can't wait until my HG in may..

Geometheus
03-30-2010, 07:54 PM
3/30/2010

I didnt warm up enough this morning and my right RC feels a bit tweaky now as I type this out.....grrr. I know better and got into a great routine of warmup for a while but lately I have just been half *****ing it. I hope to wake up and it feels better.

Workout: -5am

Warmup- skip

1/2 mile walk

BB BP to Incline to Sled Pushes than a break 3 times:
BB BP 135*10-warmup, 185*10, 225*10, 225*10

Incline Closegrip BP 135*10, 155*10, 175*10 -did closegrip to make it close to movement for HG stones

Sled Pushes Explosive Sled*10 for 3 sets -use to have a machine at my old gym in Ohio that did this movement and after eyeballing up the leg press for a minute I thought I could get the same effect just pushing it around.


Skulls to Side Bends to Pushdowns than a break 3 times:
Skull Crushers 45*12, 85*12 for 2 sets -kept weight light bc of gym partner

Oblique Side Bends 45s*15 for 2 sets, 70s*15

Dip Machine Explosive Pushdowns 120*15, 150*15, 180*12 -trying to get creative, kinda liked it


Cool Down

1/2 mile walk

200 crunches, 50 squats, 50 pushups

Song of the Workout: "Bawitdaba", Kid Rock

Geometheus
03-31-2010, 11:50 AM
3/31/2010

Workout: -5am

Warmup- light stretching and warmups for my RCs

1/2 mile warmup fast walk

Squat to Farmers Walk to Curls than a break 4 times:
Squat 135*10-warmup, 225*10, 315*10, 405*4, 405*2 - 405 felt heavy today, not sure why?

Farmers Walk 100lb DBs*2*75ft for 4 sets

Standing Alt DB Curls 35*10, 40*10, 45*10, 55*3 + 45*3 + 40*4 + 35*4 -drop set


One Legged Leg Press L/R 225*10 for 4 sets - I am now calling sled 45lbs for simplicity sake although my gym partner argues it is closer to 90lbs, I hit this one legged work because I didnt feel good about how squats went and wanted to get in some more work.


Leg Ext to Leg Curls to Machine Triceps than a break 3 times:
Leg Ext 100*10, 130*12, 150*10

Leg Curls 100*15, 150*12, 170*10

Machine Seated Tricep Pushes 80*10, 100*10, 110*10


Abdominal Wheel 8*knees -hurt so I didnt do more, switched to machine work
Abdominal Machine 100*20, 150*20 for 3 sets

Cool Down

1/2 mile jog

no crunches, no squats, no pushups

Song of the Workout: "Spaceship", Puddle of Mudd

Coke
03-31-2010, 04:29 PM
Good efforts man, continuing to make headway.

Geometheus
04-01-2010, 07:56 PM
4/1/2010

My gym partner is sick so I took the opportunity to sleep in. Unfortunitly this means I missed my opportunity to hit the gym in the AM so I had to run in for a quick session. I was in and out of that place within 30mins and it was fast and furious but I felt good that I got something in today. My right RC is still feeling a bit weird -not happy about that.

Statistics: Weight 248lbs -probably means I am closer to 245 in the mornings now
as I tend to fluctuate anywhere from 2 to 5 lbs in a day.

Workout: -5:30pm

Warmup- light stretching and warmups for my RCs

1/2 mile warmup fast walk

Intimidator Complex w/25lb DBs 4reps, 2reps, 1rep - I want this for 3 solid 4reps,
in the apt gym 4 reps takes me from one end of the room to the other. Thanks again cphafner

30 sec break after each Complex and than ran straight thru the below,
90 sec break and than repeated as indicated for a total of 3 go rounds
:evillaugh:

Rear Delt Machine 110*10 for 3 sets
Machine Flys 110*10 for 3 sets
Chin-ups 6, 6, 4
Military Press Machine 110*10 for 3 sets
Tate Press on Incline Bench 30*10, 35*10 for 2 sets
Std Alt DB Curls 30*10, 35*10 for 2 sets

1/2 mile jog

no crunches, no squats, no pushups

Song of the Workout: "Its Going Down", Young Joc

Geometheus
04-02-2010, 03:20 PM
4/2/2010

A much needed day of rest. I got some interesting call backs today so who knows maybe the new job is right around the corner.

I plan on maybe getting in some light cardio via bike ride or walk but probably going to stay out of the gym this weekend. I have been fairly straight ahead now for the last 6 months and I think I am going to maybe plan in a break and some recovery time. I am not sure how best to do that as I tend to fall off the wagon when I take some time off. I think WBB and this journal definitly will help me stay on track and I am thankful to all of you here. If anyone has suggestoins for an active recovery workout plan or split schedule to mix things up for me please post.

Also FYI:
I have every intension of feasting on Cadbury Eggs and Easter Bunny Ears..... yum yum!!
I hope you all do the same.
HAPPY EASTER everyone :)

Geometheus
04-05-2010, 07:56 AM
4/3/2010

Got in some cardio this weekend. I went down to a park near my house and got in on a few pickup games of 4-on-4 basketball. I have not played basketball for a long long time so I was very surprised at how good my rebounding still is.... yadda yadda yadda... the rest of the games performance is not worth talking about.

Cardio:

Light Stretching
2 mile walk
60 min of 4-on-4 basketball

Coke
04-05-2010, 12:00 PM
I have not played basketball for a long long time so I was very surprised at how good my rebounding still is.

Good deal getting out there and playing ball that way...still got some skills dude, lol.

Geometheus
04-06-2010, 07:51 AM
Coke: Well I dont know if you would call what I did having "skills" but it was fun. I am sure it was entertaining to see the under 6 foot white guy out rebounding some of the park regulars. Makes me think I should start doing some box jumps and really work on my maximum vertical potential. Hahaha.. but probably not. I think I will stick with Highland Games.
:)

Geometheus
04-06-2010, 09:13 AM
4/5/2010

More cardio time yesterday. I decided to throw some weights and towels in my old rucksack and take it for a walk in the 85 degree mid day sun. It felt good so I also did some sprints and boxing drills. I am sure I gave the neighboors and the golfers (my apartment is about 1/2 mile from a course with a walking trail and enormous homes around it) a good laugh or more likely a scare depending on what they saw me doing.

Cardio:

Light Stretching
Wind Sprints
Boxing Drills
4 mile walk

Geometheus
04-06-2010, 12:47 PM
4/6/2010

Nothing heavy today. I made it more about blood flow and getting up and out of bed. I have been real tired lately and it feels like it is even in my bones sometimes..... I am sure it is me just getting old. I thought about taking the week off but decided it was better to still go to the gym and just modify things for more recovery. I plan on going to bed by 8pm tonight and eating a few big cheat meals so I hope that helps my energy level pop back up and get rid of this tired and sore feeling.

Workout: -5:15am

Warmup- light stretching and warmups for my RCs

1/2 mile warmup fast walk

Lat Pulldowns F/B to DB incline to DB inner to Shoulder press than a break 4 times:
Lat Pulldowns Front 80*10, 100*10, 160*10, 200*8
Lat Pulldowns Back 80*10, 100*10, 160*10-, 200*7-
DB Incline Bench 50*10, 65*10, 80*10, 100*10
DB Inner Chest Press (like Tate Press) 35*10 for 4 sets
DB Seated Shoulder Press 40*10 for 4 sets


Super Slow Curls to Tricep Pushdowns than a break 4 times:
Bar Slow Bicep Curls 50*10, 70*12, 90*12, 100*10 -last set was faster
Tricep Slow Pushdowns 50*10, 70*12, 90*12, 100*10


Obliques to Dips than a break 5 times:
Oblique Side Bends 50s*10 for 5 sets
Dips BW*10 for 5 sets

Cool Down

1/2 mile jog

no crunches, 50 lunges, 50 pushups

Song of the Workout: "Mountain Man", Crash Kings

muscle_g
04-06-2010, 02:24 PM
Workouts are looking good man!!!

Geometheus
04-06-2010, 06:58 PM
Muscle_g: Thanks man and same to you. Good luck on your meet.

Geometheus
04-07-2010, 02:50 PM
4/7/2010

For the first time in a long time I didnt feel tired this morning . Yeah!!!

Workout: -5:15am

Warmup- light stretching

1/2 mile warmup fast walk

Hip Snatch to Strict Press to Incline BB BP than a break 3 times:
Hip Snatch 95*12, 105*9, 115*7 - I think I am getting this motion and can go heavier now
Strict Press 95*8, 105*7, 115*6
Incline BB Bench Press 135*10, 185*8, 205*6 -close grip


Leg Curls to Leg Ext to Triceps to Biceps than a break 3 times:
Leg Curls 100*15, 150*15, 180*12
Leg Ext 100*15, 150*15, 190*12
Tricep Seated Pushdown Machine 80*12, 100*10, 130*7-drop to-120*3
Bicep Seated Curl Machine 80*10, 90*10, 130*6-drop to-110*4


Abdominal Isolator Machine 150*30, 170*30, 180*30

Abdominal Wheel aka Devils Wheel 8*knees for 3 sets - these things are killing my abdominals

Cool Down

1/2 mile walk

100 crunches, 50 squats, 50 pushups

Song of the Workout: "Perfect Drug", Nine Inch Nails

Geometheus
04-12-2010, 09:12 AM
4/7/2010

I know I am a bit behind but here we go.......

I got in some more cardio time. It was nothing special just a walk but all this random cardio I am trying to get in through basketball, soccer, walks, etc does seem to be helping with my overall fat loss.

Cardio:

Light Stretching
4 mile walk
30min Yoga -it was just starting on TV when I got back from the walk and I thought what the heck

Geometheus
04-12-2010, 09:58 AM
4/8/2010

Did some boxing drills to work on hand and foot speed along with some sprints. The walk was not planned to be this long but I got into it and my feet ended up hurting the next day.

Cardio:

Light Stretching
Wind Sprints
Boxing Drills
6 mile walk -was going to just go 2, than just 4, but kept going to work thru stuff on my mind

Geometheus
04-12-2010, 09:20 PM
4/11/2010

Got together with my training partner after lunch. We ended up spending some time doing yard work that he had not finished before I showed up and that he had to get done before he could go play........... if you are married you can read between the lines here. It was not all bad since we got to move his cache of Cabers from one side of his property to the other, which I will be counting as part of this workout since we raced and tried to hit each other with them.
:strong:

So we ended up having to skip a few events and rush. I only wrote down my best marks of practice for each event to simplify and because of time. All and all it was a down and dirty practice with no major break throughs. I concentrated on new form and improving form for most of the afternoon.

Highland Games Events Practice:

Braemar Stone (PR 27' 6") - 21' 7" -took about 7 or 8 throw to get this down right. I have to use a toe to trig technique for these next games and it will reduce the length of everyones throws, including mine, but I think it best to practice how I will be competing

Open Stone (PR 36' 7") - skip for time

Heavy Weight for Distance (PR 28' 4") - 23' 9.5" -took about 6 throws. I am working on increasing my speed going into the first turn so that I will have a ton of speed for the second turn. I dont have the new timing of the motion down yet.

Light Weight for Distance (PR 51' 8") - 49' 1" -took 4 throws. I am working on same increase in first turn speed down at this weight as well.

Heavy Scottish Hammer (PR 76' 4") - 72' 2" -took 3 throws. I think I need spikes

Light Scottish Hammer (PR 92' 8") - 91' 7" -took 3 throws. I think I need spikes. Let me explain spikes are allowed on the bottom of the boot in Hammers. When I first started a year ago in the sport I thought it funny and a bit of a "cheat" for guys to use them. Now that I am throwing at 70+ and 90+ feet for Heavy and Light Hammer I will say I understand why they are used. I am not light and I am not tall so I have a good low center of gravity but even I can feel myself begining to lift of the ground when I take my spins. Spikes plant you to the ground and allow you to turn harder and faster with the idea of than directing that energy into a longer throw.

Caber -16' 100lbs taper mid (PR NA) - skip for time

Sheaf (PR 28') - skip for time

Weight for Height (PR 12'-0") - skip for time

Geometheus
04-12-2010, 09:31 PM
4/12/2010

Monday morning... bright eyed and bushy tailed.... blah........ as you can see.

Workout: -5:00am

Warmup- light stretching

1/2 mile fast walk

Incline Closegrip BB Bench Press 95*10, 135*10, 165*10, 205*8, 225*4

Skull Crushers 45*10, 65*10, 85*10, 85*10

Widegrip BB Bench Press 185*10, 185*12, 185*16, 185*12

Crossbody Tricep Pulls no handle L/R 40*10, 60*10, 70*10, 50*10


Curls to One Arm Press to Lat Raises than a break 2 times:
DB Curls 35*10, 40*10

One Arm Std Press L/R 65*5, 75*5

Lat Raises Front to Side 25*10 for 2 sets


Cool Down

1/2 mile walk

no crunches, no squats, no pushups

Song of the Workout: "Ride to California", Paper Tongues

Coke
04-13-2010, 09:05 AM
Nice job with the back-to-back sessions bro.

Geometheus
04-13-2010, 10:19 AM
Coke: Thank you. I think it was the back-to-back sessions that kicked my butt yesterday. My gym partner was a no show this morning so I ended up just calling it by 5:30 and going back to the apartment. I plan on getting into the apt complex gym later today for some work. Got to get my taxes done first........................
:indian:

Geometheus
04-13-2010, 06:52 PM
4/13/2010

Quick workout at the apt complex gym I was in and out in about 30min

Workout: -3:30pm

Warmup- light stretching

1/2 mile fast walk

Hack Squats 220*10, 220*20, 220*20, 320*15, 320*15, 320*15, 400*12

Chinups 8, 8, 6, 6, 6

Dips to Milt Press to Triceps to Curls than a break 3 times:
Dips BW*10 for 3 sets
Military Press 135*10 for 3 sets
Tricep Pressdown w/Rope 80*15 for 3 sets
Std Alt DB Curls 35*10 for 3 sets

Abdominal - skip

Cool Down

1/2 mile fast walk

0 crunches, 0 squats, 0 pushups

Song of the Workout: "American Woman", Lenny Kravitz

Geometheus
04-14-2010, 09:12 AM
4/13/2010

Got some extra time at the end of the day to get in some more work.

Cardio:

Light Stretching
Wind Sprints
Boxing Drills
2 mile walk
1 milie run - dead run as fast as I could go, which after the sprints was not fun... probably would not have been fun anyway but wanted to see what I could do... next time I will set my stop watch.