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12-14-2002, 10:09 PM
I've come up with a workout system that's been working well for me over the last four months. I'm about to start the fourth cycle of it, with some further modifications thrown in.

I tried HST a few times but I could never complete a macrocycle because my joints and tendons couldn't hold up to three full-body workouts a week. About three or four weeks into each cycle I'd get tendonitis or joint pain that would take several weeks to months to go away completely. I recognized that I could lift every third day, or two days on and one day off, if I didn't go to failure and watched what I was doing.

My current workout is a lower/upper split. I try to do lower-upper-off-lower-upper-off if my job and family requirements allow. At the start of each cycle I would pick a weight for each exercise where I could do 12-15 reps. I would then add 5-10 pounds each workout until the reps got down into the 4-6 rep range. As each exercise got to this point, I would go back to the initial weight plus maybe 10 pounds and start over. Not all the exercises would start over on the same day, but most would within a week of each other.

I've made some good strength gains in several of the "major" lifts doing it this way. My best example is the seated overhead press. I had been doing a double-progression approach until I started this current system. Here (http://pages.prodigy.net/delphidoc/Pics/OHPress.gif) 's a graph that shows how much better it's been since I've abandoned the double-progression system. At the left of the graph you can see the slow progress I was making at first. Look at the three cycles after that and notice the marked increase in weight I've been able to lift. Among the three cycles there have been some weights where I didn't do as many reps as I had done the previous cycle, but overall I've ended each cycle being able to lift at least 10 more pounds for reps, than the previous cycle.

In the next few posts I'll get into the specifics of my workout and some baseline information on me.

Miss Rezza
12-14-2002, 10:28 PM

I look forward to readin' ya journal Delphi!

12-14-2002, 10:36 PM
For my workouts I'll do either 1 or 2 sets of each exercise, depending on how well the first set went. If I'm nearing the end of a cycle and I only get 5-7 reps on the first set, I'll drop the weight some and do a second set. Some days I would do two sets on almost everything if I was well-rested and full of energy. Some evenings I was doing good to do one set of each. Some days I was so lacking in energy and motivation that I would wait until the next day to lift.

So here's the split I've been using:

Squats- 1 or 2 sets
Seated calf raise- usually 2 sets
Standing calf raise- usually 2 sets
Hyperextensions (45 degree)- never 2 sets
Weighted crunches- 1 set

Squats are done with feet just wider than shoulder width. I've made a box that's 14.5" high. If I squat down until I just feel my butt contacting the box, I'm clearly below parallel. I don't rest on the box and I try to make minimal contact with it. I've noticed lately that on every other workout my squat performance has been poor- only 4-6 reps when I could do 10-12 reps the previous workout with 5 pounds less weight. I'm now alternating squats with box squats, as my lower back is not recovering when I do heavy back squats every third day.

(Weighted dips- on hold)
Wide-grip pullups
Seated OH press
Seated cable row
Inclined DB shrug
DB inclined press
Hammer curl
Inclined fly
Triceps pressdown (in lieu of dips for now)

Weighted dips are currently on hold, as my left wrist has not recovered from my ill-fated attempts at doing wide-grip bench presses. I had been doing flat BB presses and flat flyes for the first three cycles, but I'm going to do inclined DB presses and flyes for a change of pace. We'll see if the pec minors look any different after a cycle or two.

The lifts I'm most interested in right now are squats and seated OH presses. Seated rows to a lesser degree, too. Pullups make my lats show better, but I have a real problem with my forearms and wrists on a chronic basis. I first noticed this last spring when I was doing Hammer curls and wrist rollers three times a week while doing HST. I'm seriously thinking about using wrist straps for pullups and using my Ivanko SuperGripper at the end of the workout to work on the forearms a little more.

12-14-2002, 10:37 PM
Yea, Miss Rezza is the foist person to spam my new joinal!

12-14-2002, 10:44 PM
Texas rules!
that is all...

12-14-2002, 11:09 PM

age- 43, 44 in March
height- 6'3"
weight- 228, up from 187 in July 2001

Lift Benchmarks
squat- 11/260
seated calf raise- 8/295
standing calf raise- 9/365

hyperextension- 12/80. These scare me.
seated cable row- 8/195
inclined DB shrug- 7/300 (I add DB weights together so it's easier to compare them to BB weights)
chinup- 7.5/BW+25

seated OH press- 3/185, 6/180 the workout before that. Up from 120's in July.
weighted dips- 4/BW+105. On hold due to wrist pain.
DB inclined press- 11/130. I've only done them 3 times, so I'm nowhere near my working weight on them yet.
flat wide-grip bench press- 4/195. May never do them again due to wrist pain.
tricep pressdown- 7.5/95

12-14-2002, 11:16 PM
I keep track of my workouts using the program I have been writing over the last couple of years. The workouts are formatted for the data files used by the program. My last two workouts:

01=Lats- Wide Grip Pullup, 10/0
02=Delts- Overhead Press, 3/185, 9/145
03=Traps- Seated Row, 8/195, 9/170, 8/150
04=Traps- Inclined Shrug, 4/300, 9/220
05=Pecs- DB Inclined Press, 11/130
06=Biceps- Hammer Curl, 7/85, 10/70
07=Pecs- Inclined Fly, 11/90
08=Triceps- Triceps Pressdown, 7.5/95, 8/75

01=Quads- Squat, 11/260, 6/225
02=Calf- Seated Calf Raise, 7/275, 10/225
03=Calf- Standing Calf Raise, 10/325, 12/325
04=Erectors- Hyperextension, 12/80
05=Abs- Crunch, 12/40
06=Abs- Leg Raise, 9

For those of you who haven't seen the program, you might look at some screen shots of it here (http://pages.prodigy.net/delphidoc/software.htm). Currently running version 3.7.

12-15-2002, 05:25 AM
Sweet man, glad to hear you've started the journo, i didnt realise you were 43:)

I like the program, i think i may use it, checking it out at the mo, hopefully it will fit my routine and ill be happy as larry:D

12-15-2002, 05:14 PM
01=Lats- Wide Grip Pullup, 9/0, 5.5/0
02=Delts- Wide Grip Overhead Press, 15/125
03=Traps- Seated Row, 4/195, 9/170
04=Traps- Inclined Shrug, 12/260
05=Pecs- DB Inclined Press, 11/135
06=Biceps- Hammer Curl, 8/90, 10/70
07=Pecs- Inclined Fly, 9/95
08=Triceps- Triceps Pressdown, 8/95, 10/75
09=Forearms- Ivanko Grip, 10/1.10, 15/1.8

Pullup- used straps for the first time. Didn't have that crampy-type pain I usually do when releasing the bar. Did a second set.

Wide grip OH Press- first time to do them with a wide grip (hands outside the uprights on the rack). Last workout I finished a cycle of regular grip OH presses. Did 3/185 last workout, and 6/180 before that.

Seated row- will start over at 160 next time.

DB inclined press- 4th time to do press with DBs. Getting DBs in and out of position by myself sure is a pain.

Ivanko grip- started doing them today since I used straps on pullups. 1.10 means the springs are in the 1 and 10 slots. May start using my Titan key thingy again next workout. I really have to be careful with my forearms because once I get tendonitis it's hard to recover since I am constantly using them at work.

12-15-2002, 05:22 PM
You aksed for it


12-15-2002, 06:43 PM
I like it... I like it a lot...

12-15-2002, 08:02 PM

12-15-2002, 08:24 PM
I saw a show on Spam on the Discovery channel. Spiced ham. Lovely stuff.

12-15-2002, 11:17 PM
I'd say it's SMOOOOOOKIN!

12-15-2002, 11:21 PM
Where the hell is your spam can ectx? You have to put one up. It's the rules!

12-15-2002, 11:26 PM
Originally posted by galileo




12-15-2002, 11:31 PM
lol at all the :spam:

12-15-2002, 11:42 PM
Originally posted by xraygirl
Where the hell is your spam can ectx? You have to put one up. It's the rules!

It's there. You just can't see it 'cuz it's smoooookin. Here, a cold one.


12-15-2002, 11:53 PM
Originally posted by Delphi
age- 43, 44 in March
height- 6'3"
weight- 228, up from 187 in July 2001

Nicely done. So it IS possible at our age to gain 41 quality pounds.

12-15-2002, 11:55 PM
Okay. That's better.

12-17-2002, 10:15 PM
01=Quads- Box Squat, 7/165 (in doubles)
02=Quads- Leg Extension, 14/280, 14/240
03=Hams- Leg Curl, 12.5/140
04=Abs- Crunch, 13/40

This was my light lower day. I'm only going to do back squats every other lower workout. Look at the graph here (http://pages.prodigy.net/delphidoc/Pics/squats.gif) and you can see where I've gotten to the point that every other workout sucks if I do back squats every third day.

Here's how my lower workouts will be:

Heavy Day
Quads- Squat 2 sets
Calf- Seated Calf Raise 2 sets
Calf- Standing Calf Raise 2 sets
Erectors- Hyperextension 1 set
Abs- some kind of workout. Rumor has it I'm getting "Bullet-Proof Abs" by Pavel Tsatsouline from Santa.

Light Day
Quads- Box Squat up to 6 doubles
Quads- Leg Extension 2 sets
Hams- Leg Curl 1 set
Abs- something here too

12-19-2002, 10:15 PM
01=Lats- Wide Grip Pullup, 10/0, 5.5/0
02=Delts- Wide Grip Overhead Press, 15/130
03=Traps- Inclined Shrug, 12/265
04=Traps- Seated Row, 11/150, 6/150
05=Pecs- DB Inclined Press, 11/140
06=Biceps- Hammer Curl, 6/95, 11/70
07=Pecs- Inclined Fly, 10/95
08=Triceps- Triceps Pressdown, 9/95, 9/75
09=Forearms- Ivanko Grip, 12/1.10, 15/1.8
10=Forearms- Titan Key, 10/10, 10/10

12-19-2002, 10:23 PM
:spam: + :spam: = :spam::spam:

12-19-2002, 10:35 PM
:spam: :spam: X :spam: = :spam: :spam:

12-19-2002, 10:38 PM
Shazbot! Forgot to :spam: my own joinal

12-19-2002, 10:46 PM
For sh!ts and giggles since everyone else is:

:spam:^:spam: = ???

12-20-2002, 08:02 AM

:spam: :indian: :spam:

hee hee..i'm in a spam sandwich!

12-20-2002, 10:01 AM
Tandori Spam?

12-20-2002, 10:05 AM

that would be damn good i think.

12-20-2002, 10:06 AM
Here is my latest Haiku!


12-20-2002, 05:28 PM
Amateur. Kimpy could do much better than that. Although it does rhyme (I think).

12-20-2002, 05:35 PM

12-20-2002, 07:40 PM
Group=Lower (heavy day)
01=Quads- Squat, 10/265, 8/225
02=Calf- Seated Calf Raise, 8/280, 11/230
03=Calf- Standing Calf Raise, 12/335, 11/335
04=Erectors- Hyperextension, 7/85
05=Abs- Crunch, 13/40
06=Abs- Leg Raise, 11

squats- personal best *w00t!*. On schedule for 275 lbs on Jan 1. Yes, I will be working out on New Year's Day, not wishing my head would quit pounding. :bash:

hyperextension- Tomorrow I will cut off the p.o.s. handlebars off my hyper stand (http://www.bodysolid.com/showroom/freeweight/ab_back/whyp45.html). It keeps me from going all the way down when I'm holding a dumbbell against my chest. I guess my shoulders are just too friggin massive. hee hee. Just got some Large Tall shirts from Eddie Bauer today and they don't fit through the shoulders. So I've gone from Medium Tall to eXtra Large Tall in a little over a year. Part of it is that Eddie Bauer has changed its sizes.

leg raise- just playing around with these. Doing them on a VKR stand. Toes are going a little above eye level. I can almost keep my knees straight while doing them. Rumor has it my Bullet-Proof Abs book by Pavel Tsatsouline came by UPS today. I plan on changing my workout to nothing but curls, flyes, and crunches. I want to look like those guys in GQ. not.

Audio- Royal Scam by Steely Dan. I killed everyone in the O.R. today with a Massive Attack CD:

"There's a man that lives next door
In my neighborhood
In my neighborhood
He gets me down.

He gets in so late at night
Always a fussing font
Always a fussing font
All through the night.

I've got to get away from here
These scenes not a place for me to stay
I've got to get my family
And find a quiet place."

Miss Rezza
12-20-2002, 10:01 PM
It sure has been a while..........


12-20-2002, 10:10 PM
hee hee

I'm downloading several songs from WinMX by Dream Theater right now. Groovy Uncle Paulie really likes them. They've got a song called The Big Medley that has The Wall, Carry On My Wayward Son, Bohemian Rhapsody, Lovin Touchin Squeezin, and Turn It On Again. Might have to get one of their CD's. I WILL drive everyone at work insane. I mean, look what they've done to me.

12-21-2002, 06:27 AM
Originally posted by Tryska

:spam: :indian: :spam:

hee hee..i'm in a spam sandwich!

T, you put the spice in Spam. ;)

12-22-2002, 10:32 PM
Group=Upper- Heavy
01=Pecs- Parallel Dip, 12/60
02=Lats- Wide Grip Pullup, 8/0, 6/0
03=Delts- Wide Grip Overhead Press, 12/135
04=Traps- Seated Row, 13/155, 9/150
05=Pecs- DB Inclined Press, 9/145, 7/120
06=Traps- Inclined Shrug, 11/270, 10/220

This is the first upper body workout under the new split I've been thinking about for a week or so. I'll explain it further in the next post.

12-22-2002, 10:50 PM
OK here's the next incarnation of my workout split. I've already changed my lower body workout into a heavy/medium split, one workout done every third day. I did this because I'm not recovering fast enough anymore to be able to do back squats every third day. Every other leg workout will have back squats, and the other one will have speed box squats and some isolation exercises.

I got the idea for this from an article I found at Weigh Trainer (http://weightrainer.virtualave.net/training/heavy-medium2.html).

I've thought about how to do this with my upper body workouts as well. What I'll do is compound movements for the back and chest on the heavy day, and some isolation movements for the chest and arms on the medium day. So here's the complete workout:

Upper Body- Heavy
Pecs- Parallel Dip (1 set)
Lats- Wide Grip Pullup (2 sets)
Delts- Wide Grip Overhead Press (1 set)
Traps- Seated Row (2 sets)
Pecs- DB Inclined Press (2 sets)
Traps- Inclined Shrug (2 sets)

Lower Body- Medium
Quads- Box Squat (doubles until I get too slow)
Quads- Leg Extension (2 sets)
Hams- Leg Curl (2 sets)


Upper Body- Medium
Biceps- Hammer Curl (2 sets)
Pecs- Inclined Fly (2 sets)
Triceps- Triceps Pressdown (2 sets)
Forearms- Ivanko Grip (2 sets)
Forearms- Titan Key (2 sets)

Lower Body- Heavy
Quads- Squat (2 sets)
Calf- Seated Calf Raise (2 sets)
Calf- Standing Calf Raise (2 sets)
Erectors- Hyperextension (1 set)


I don't know where my Ab work will go yet. Depends on what I decide to do after reading Bullet-Proof Abs by Pavel Tsatsouline (Santa's bringing it to me).

12-23-2002, 07:24 PM
Group=Lower Body- Medium Day
01=Quads- Box Squat, 10/165 (doubles X 5)
02=Quads- Leg Extension, 10/290, 11/250
03=Hams- Leg Curl, 10/145, 7/120
04=Erectors- Hyperextension, 8/85
05=Abs- Crunch, 11/20, 6/20

Crunches- done with feet in front of bench feet, using hamstrings to "curl" legs at same time as sitting up. It apparently does take the hip flexors out of the motion, because 20 pounds became difficult very quickly.

Music- Mad Season by Matchbox 20

12-23-2002, 08:02 PM
Would you mind too terribly sharing some gems from that Tsatsouline book when you get it? Pleeeaase...

12-23-2002, 09:24 PM
No problem. I'll read through it probably on Christmas Day and report on my take on it here. If it has routines in it, which I assume it will, I'll incorporate something from it in my splits.

12-23-2002, 09:32 PM
Wow, grovel scrambled up spells Glover. There's a dentist in our town named Glover. There's also Danny Glover. Ever seen Bat 21? Good movie. I think there was a warthog aircraft in that movie, the same ones that kicked booty in the Gulf War. Speaking of Gulf War, there's a theory out that the Gulf War Syndrome is caused by low-level exposure to Sarin. Know where most of the studies on Gulf War Syndrome are from? UT Southwestern in Dallas. Know where I went to school? UT Southwestern. Wow, Dallas scrambled up almost spells salad. As in word salad, of which you're reading one right now. Who needs drugs? I can come up with this sh!t all by myself. :cool:

12-24-2002, 09:02 AM
did you forget about me mr delphi?? :spam:
*runs off*

I would appreciate it if you could show Mr ElP the correct way to do Haiku :spam:ing (see his earlier, well-intentioned attempt). :)

12-24-2002, 01:43 PM
:spam::hump: = baby :spam:

12-24-2002, 02:21 PM
Originally posted by Delphi

T, you put the spice in Spam. ;)

i sure did.

12-24-2002, 02:23 PM
What's wrong, they make you go into work today? :cry:

12-24-2002, 02:28 PM
*lol* no...just recovering from a pretty serious push session. trying to motivate myself to cook, when i really want to do is start my disco nap early.

12-24-2002, 02:33 PM
Originally posted by Tryska
*lol* no...just recovering from a pretty serious push session. trying to motivate myself to cook, when i really want to do is start my disco nap early.

You mean push as in workout in the gym, or push as in shopping at Walmart?

LOL@disco nap. I'm about to partake in a two Black Labs on the bed dog nap. Wifey just got home with my coconut cream pie for tomorrow. It's just us and the kids since I'm on call this week. We're having hamburgers and FF for the Christmas meal instead of turkey adn dressing.

12-24-2002, 02:37 PM
i'm on call all season, seeing as i'm the newbie, so i feel your pain. also i'm jsut thrilled to have 2 days off in a row so it was a "Mom, Dad...i love ya, but not enough to brave the common folk in all their non-traveling glory, messing up my whole vibe, so i'm gonna stay home and organize my closets. ciao." kind of Christmas arrangment for me.

12-24-2002, 02:37 PM
give me business travelers any dya of the week.

12-26-2002, 06:36 AM
LOL@cleaning the closets. My daughter used to experience complete PARALYSIS when she was told to clean her closet. I mean, fall on the bed, can't move, lapse into a coma that would last all afternoon.

12-26-2002, 06:39 AM
I think that we should be able to shoot babies at our enemies.

Not American babies, man! That'd be demented!

12-26-2002, 06:53 AM
That reminds me of Dead Babies by Alice Cooper. :spam:

12-26-2002, 06:57 AM
Group=Upper- Medium Day
01=Triceps- Triceps Pressdown, 9.5/95, 10/75, 11/65, 5/65, superset
02=Biceps- Hammer Curl, 7/95, 10/75, 10/65, 6/65, superset
03=Pecs- Inclined Fly, 12/95, 6/100
04=Forearms- Ivanko Grip, 7/1.11, 8/1.9
05=Forearms- Titan Key, 6/11.25, 12/10
06=Abs- Janda Situp, 8/20, 7/10

Nothing but a pump workout. Going to have to rethink this one. My plan was to have heavy and medium days for upper body. This strategy for lower body is clearly working, as my lower back and adductors were not recovering from squatting every third day. This was pretty much a useless workout. The full, upper body workout is a long one, though. What I may do is only do the compound back and chest exercises on the medium day and only do these isolation exercises at the end of the heavy day.

12-26-2002, 08:19 AM
yeah...it does seem sorta pointless.

what the hell is a janda situp?

12-26-2002, 11:35 AM
Hey...cool....somebody else does Jandas!


I'll let Delphi explain what a Janda is to the Chatty Patty.

12-26-2002, 01:15 PM
LOL@ Chatty Patty

Here (http://www.cbass.com/HardestSitup.htm)'s a good run-down on the Janda situps. By contracting the hams while doing situps, the hip flexors are relaxed by reciprocal inhibition.

I wouldn't buy the Pavelizer- $170.00 is highway robbery. I use a wrist strap to keep the leg extension thingy on my bench from moving, and I use one of the bars with foam pads on it instead of a Pavelizer. If I get a chance tonight I'll take a picture of how I do it.

I also would not recommend buying Pavel's book, "Bullet-Proof Abs." I got it yesterday from Santa (Yes, Reinier, S-A-N-T-A :p ). The first chapter or so is entertaining, and talks in great detail about the Janda situp. The rest of the book is drivel. It goes into a few more Ab exercises which I'll try later this week. Most of them do not look very impressive at first blush.

There is NO workout program in this book! After going through all the exercises, Pavel says to pick a couple of the exercises and use them. That's it. Then the last 10 or pages are a bunch of advertisements for the rest of his products. I've been ripped off by an ex-Commie.

I should've realized, once a Commie, always a Commie. Kinda like zombies. Just ask Budiak.

12-26-2002, 06:04 PM
Group=Lower (Heavy day)
01=Quads- Squat, 10/270, 10/225
02=Calf- Seated Calf Raise, 6/285, 10/235
03=Calf- Standing Calf Raise, 11/345, 8/345, 10/345
04=Erectors- Hyperextension, 8/85
05=Abs- Janda Situp, 4/0

Squats- Definitely better now that I'm doing them every 6th day instead of every 3rd. Next stop, New Year's Day. I will finally do squats with two plates and a 25 on each side. Hopefully 10 reps. w00t!

Standing calf raise- used a hip squat belt for the first time. Loaded up the Oly bar and set it on my safety stands. Very nice. You have to pause at the top and the bottom to keep from using the bar's momentum. Really liked how it felt. What has usually stopped my sets has been losing my balance near the end an having to step back up on the platform. Not a chance here, because I had one hand on the squat rack for balance.

Also, after doing two sets of squats and one set of standing calf raises, it was always a pain in the back to step back up on the platform for the second set, so I always did the second set from the floor. Did the first two sets on the platform and the third set on the floor today.

Janda situp- I kept wondering why everybody was talking about starting off with negatives and using a bungee cord at first. I lowered the pad farther away from my knees today and found out why. I had still been using my hip flexors until today. Barely eeked out four reps without any weights.

Music- a mix of:
Humble Pie
Allman Bros
Sugar Ray
Puddle of Mudd
Need to record some different stuff on my mp3 for Saturday.

Off-day tomorrow. I have to go back to work- dammit. Plus, my wife's in-laws come in to town tomorrow. They leave Sunday morning, and then my in-laws come in later that day. Oh well, I'm on call so maybe I'll have to work or something. :D

12-26-2002, 07:57 PM
He's right, commies never change.

And as for the fact that there is no workout program, I kind of like that he doesnt include some unbelievable workout program in the book. I really, really hate stuff like T-Mag that talks about incorporating whatever into your current program, then they give you some huge workout scheme spanning 12 weeks that is NOTHING LIKE YOUR CURRENT PROGRAM!

Then the worst ****ing thing about it is that the next week there is another article that has a ****load of other moron exercises that you MIGHT want to try, but then it gives another 12 week program nothing like the jerkoff dip**** program you started LAST ****ING WEEK. ****, MOTHER....GOD SON OF A....FU...****!!

/hangs self

12-26-2002, 08:07 PM
Well yeah, that too...

12-28-2002, 11:05 PM
01=Pecs- Parallel Dip, 12/65
02=Lats- Wide Grip Pullup, 9.5/0, 3/0
03=Delts- Wide Grip Overhead Press, 12/140
04=Traps- Seated Row, 11/160, 6/160
05=Pecs- DB Inclined Press, 8/150, 8/120
06=Traps- Inclined Shrug, 8/275, 12/220
07=Biceps- Hammer Curl, 6/95
08=Triceps- Triceps Pressdown, 9/95
09=Pecs- Inclined Fly, 8/100
10=Forearms- Ivanko Grip, 8/1.11, 9/1.9
11=Forearms- Titan Key, 9/11.25, 7/11.25

Back to doing the same workout on upper body day instead of heavy and medium upper days.

Basic unexceptional workout, increasing weights from before. Did this workout pretty quickly- took about 45 minutes.

12-29-2002, 09:49 PM
Group=Lower (Medium Day)
01=Quads- Box Squat, 12/165, 8/145
02=Erectors- Hyperextension, 10/85
03=Quads- Hip Belt Squat, 11/95
04=Quads- Leg Extension, 12/290, 7/260
05=Hams- Leg Curl, 9.5/145
06=Abs- Janda Situp, 5.5/0

Hip belt squats- first time to try these. Using real light weight until I figure these out. Problem occurs if you lean forward at all while going down- it causes the bar to tip down in front. This is because the back strap wraps around your butt. Next time will try starting off with the bar already tilted up in front to compensate.

Parents were here yesterday, in-laws here today. Got some unexpected money. Can't have money just lying around- it'll get spent. Thinking about buying a power rack so I don't end up spending the money.

Saint Patrick
12-29-2002, 11:06 PM
I hear that eating spam is really popular in Hawaii......

12-31-2002, 11:25 PM
01=Lats- Wide Grip Pullup, 8/0
02=Delts- Overhead Press, 11/145
03=Traps- Seated Row, 11/165
04=Pecs- DB Inclined Press, 8/155
05=Triceps- Triceps Pressdown, 2/90, 7/70
06=Forearms- Ivanko Grip, 9/1.11, 11/1.9
07=Forearms- Titan Key, 11/11.25, 9/11.25

Mainly piddled around this workout. Several of the exercises weren't as good as previous workouts. But I have an excuse- different equipment for pullups, seated row, pressdowns, and parallel bar dips (didn't even bother recording them). To wit, my new toy:

12-31-2002, 11:27 PM
Happy New Year, everybody!

12-31-2002, 11:32 PM
Nice! I'd almost be afraid to workout in there. Not the cage but that room. Hard wood floors and stuff. You ain't afraid of making some dents?

12-31-2002, 11:36 PM
That rug's got a real thick pad that I bought from Home Depot. Yep, we've made a "few" dents. We have some flooring issues in this house anyway. We'll have to redo the kitchen, morning room, and utility room pretty soon. The study (that room), entry, and dining room would be next. That floor won't be there in a few years anyway. It used to be a "proper" study with a big desk in the center of the room and everything, but I took it over in March. The desk (not shown) is against one wall and all the important stuff is in the middle now. At least the room's getting some use now. When the kids go off to school I'll probably take over one of their rooms.

01-01-2003, 01:30 AM
happy new year herr doktor.

y'all don't have a basement? that is a nice floor btw...what is that? a cherry stain?

01-01-2003, 07:13 AM
No, if the Alamo doesn't have a basement, then I don't need one either. It would take a ton of dynamite to make the hole for one, anyway. Yup, cherry.

Today I have to take everything out of the cabinets in the break area of my office. Tomorrow they come to start some remodeling. Tearing out one wall to combine two rooms, tearing off part of another wall and moving all the cabinets over about two feet. When they're done I'll be able to walk behind my secretaries' desks without looking like I'm humping them in the back of the head.

And then when I come back......

..... SQUATS

01-01-2003, 07:14 AM
Oh yeah, and Happy New Year to you too, T.

I gave my wife a trip to Vegas for Christmas this year. I told her dad that she's going by herself so that we both enjoy it. :evillaugh:

01-01-2003, 10:37 AM
You, Sir are evil.

Keep it up:D

01-01-2003, 06:08 PM
01=Quads- Squat, 8/275, 7/230
02=Calf- Seated Calf Raise, 8/285, 10/240
03=Calf- Hip Belt Calf Raise, 12/355, 11/355
04=Quads- Hip Belt Squat, 12/95, 12/105
05=Erectors- Hyperextension, 11/85
06=Abs- Janda Situp, 3.5/0

Workout took over an hour instead of the usual 25 minutes or so. Most of the time was spent figuring out the power cage's pin settings for the exercises. Also played around more with the hip squat belt.

squats- finally got to 275. Next goal, 315 sometime in March. I was hoping to get 10 reps. On any heavy set I end up leaning forward more and more as my glutes and hamstrings fatigue. I've read that is pretty typical for everybody. Once I feel that I'm having to do too much of a good-morning type motion on the ascent, I stop. Theoretically I could now go to failure with the power cage, but I'd rather not have to do that.

Janda situp- still experimenting with using different equipment for the calf bar. I will not spend $175 on the Pavelizer thingy. I've tried the lat extension attachment for my bench and today I tried using the hyper stand. Either one of these require me to get somebody to sit on the equipment or I have to stack on a bunch of plates to keep my hamstrings from pulling the equipment toward me. I might drill some holes in the power cage and be able to pass a rod through one of the legs and then remove it when I'm done with the situps. In general, they're so hard to do that I'm determined that I'm going to stick with them to see what kind of results I get. Is that a good enough of a run-on sentence for everybody?

01-01-2003, 06:12 PM
office update:

The contractor kicked a hole into the wall he's going to tear down, to see if the studs were wood or steel. Surprise! There's a drain pipe running more or less horizontally the entire length of the wall. We're now going to knock out two complete walls and move the cabinets and sinks from the old partial wall over to the outside wall where the plumbing comes from. This will be good in a way, because the room will be one big open area instead of U-shaped. There might have to be a single column in the center, but no biggie. Unfortunately the extra plumbing and truss work is going to raise the price tag about $1400. Oh well, it's good for the local economy.

Miss Rezza
01-02-2003, 03:49 PM

01-02-2003, 03:51 PM
Originally posted by Delphi
No, if the Alamo doesn't have a basement, then I don't need one either. It would take a ton of dynamite to make the hole for one, anyway. Yup, cherry.

Today I have to take everything out of the cabinets in the break area of my office. Tomorrow they come to start some remodeling. Tearing out one wall to combine two rooms, tearing off part of another wall and moving all the cabinets over about two feet. When they're done I'll be able to walk behind my secretaries' desks without looking like I'm humping them in the back of the head.

And then when I come back......

..... SQUATS

so tell em something....why is it houses in the South don't have basements?

and i don't think i'ver ever seen cherry stain on a floor...it looks good tho. altho i'm still partial to maple.

anyways, congrats on the hole in your office. and the plumbing job. :thumbup:

01-02-2003, 10:30 PM
I don't think it's cherry afterall, but we can't remember what "stain" it actually is. It's Bruce strip flooring.

Hey Rez, right back atcha. :spam: ;)

Did you know that these smilies are case-sensitive? Try this one on for size: :Spam:

01-02-2003, 10:34 PM
01=Lats- Wide Grip Pullup, 9/0
02=Delts- Overhead Press, 11/150
03=Traps- Seated Row, 8.5/170
04=Pecs- DB Inclined Press, 7/160
05=Traps- TBar Row, 12/100
06=Biceps- Hammer Curl, 7/95
07=Triceps- Triceps Pressdown, 7/80
08=Pecs- Inclined Fly, 12/100

Ths ws a qck "catch-up" (not ketchup) wrkt. I wntd to gt bck to lwr-upr-off instd of upr-lwr-off. Ths wy my lwr day wrkt fllws a day off. Jst 1 set of each. Lvng my nw pwr cg. I atchd th Tbar sckt to th pwr cg frm. Frst tm to do Tbar rws in a lng tm.

01-02-2003, 10:37 PM
WTF, did you put your power rack in your dining room or something? Do you just lay a tabletop across the pins when you are entertaining? :p

What rack is that? Is that the body solid one, or whatever it was we chatted about long ago?

01-03-2003, 07:37 AM
That's my old study. There's a desk out of view of the camera. Previously the room was all decorated and completely unused. Looked good when guests came by the house. Now it is Useful (tm).

I had decided to get a BodyCraft cage. I went in to Ft Worth after work to get some more 45s so I went to Academy. Then I went to a resale shop (Play it Again Sports). They had a used ParaBody cage for $250. Then it started raining real bad. The radio had tornado warnings. At the mall I told a lady (complete stranger) that I'd give her a dollar if she went out into the parking lot and brought my car up to the curb. She looked at me like I was crazy, then she figured out that I was kidding. But I wasn't. Finally I told her to go get my car now. She refused so I totally flipped out and chopped her head off. The rain was nice because it washed away all the blood. Then I went back into the mall and had some of those space-age icecream dot thingies.

Where was I? Oh yeah, I then went to a BusyBody store by the mall. They sell mainly treadmills, but I did pick up a dipping belt there once. They had a Keys cage in stock. Bob wanted $499 for it. I said no thanks because I was already looking at a BodyCraft cage on the net for $399. He said that's funny, becuase $399 is exactly the sale price for the Keys cage and I could have it for the sale price. Good thing, because I was going to have to chop his head off too. I did have to pay about $30 in sales tax that I wouldn't have had to pay on the net (shipping was free) But I am the king of impulse buying and I just had to have a cage that day.

IT wouldn't fit in my car, so I had my wife meet me halfway to Cleburne with her Expedition. We traded vehicles and I went back up to FW and bought the cage. He had the lat station but wanted $270 for it. I looked on the internet that night but couldn't find anybody selling it, so I went back to FW the next day and bought the attachment.

I like this cage because you can put the barbell on either the front or the back uprights. You can also put the bar outside the cage with some hooks on the front. I do that for hip belt squats.

It's a good solid cage. Lifetime warranty, yada yada. Not the brand I thought I was going to get though.

01-03-2003, 07:37 AM
Oh and LP, all your cage are belong to us.

01-04-2003, 11:10 PM
01=Quads- Box Squat, 7/170
02=Erectors- Hyperextension, 7/90
03=Quads- Hip Belt Squat, 9/100
04=Hams- Leg Curl, 10.5/145
05=Quads- Leg Extension, 9/300, 10/260
06=Abs- Janda Situp, 6/0, 5 neg

Hip Belt Squats- used a 2x4 under my heels today, like the instructions suggest. Without the 2x4 I had to hold onto the cage to keep from falling backward. The plates behind your back pull you back with your heels flat on the floor. It's supposed to be a good lower quad workout. I felt it more in the upper thighs, but it's still good for the entire anterior thigh.

01-05-2003, 05:29 AM
I'm still not getting that Janda sit-up. Feel like a Texas-Sized loser :(
*holds up TX drivers license to prove that I'm in fact, a Texan*

01-05-2003, 07:46 AM
Try a crunch with your feet on the floor, without your feet hooked underneath any furniture. Not too hard. Next try it in the same position while pushing down on the floor with your feet and doing a leg curl at the same time (trying to bring your feet to your butt). The will activate your gastrocs and hams. It's extremely hard this way. With a real Janda situp there's a padded bar behind your gastrocs to help with the leg curling bit. You must keep your feet flat on the floor. It's also cheating to push your feet into each other like you're squeezing a ball between them.

Whar in Texas ar yu frum?

01-05-2003, 12:01 PM
Hey Delphi....now contain yourself....Got great news for you.....There's a new movie coming out....a prequel to Dumb and Dumber!

When Harry met Lloyd (http://www.whenharrymetlloyd.com/)

01-05-2003, 02:33 PM
"They're young, they're fun. They're full of dumb."

This is one of the few times where the sequel/prequel to a movie can't possibly go wrong. ROFLMMFAO!!!1

01-05-2003, 02:39 PM
Blood yhell. Are Carrey and Daniels even going to be in the movie?



01-05-2003, 04:33 PM
San Antonio for 15 yrs.

01-05-2003, 04:39 PM
ahhh man, I just caught that. I was really hoping for another Carrey/ Daniels flick. Well at least the kid from the Dell commericals is going to be in it.

01-05-2003, 05:01 PM
San Antonio's cool. I was born there on Texas Independence Day. Well, not actually on The independence day, but the anniversary of it in 1959. :D My dad was stationed at Randolph. Ectx live there now. Pee Wee (http://members.tripod.com/~Pweee/) Herman went there to look for his bicycle. A fortune teller told him it was in the basement of the Alamo. I bet it was really at Ripley's Believe It Or Not, across the street.

01-05-2003, 05:32 PM
Joined the AF and they decided that I needed to stay in SA. It's the longest I had lived anywhere in my life. Miss it big time.

01-08-2003, 07:09 PM
01=Delts- Overhead Press, 10.5/155
02=Lats- Wide Grip Pullup, 6/0, 3.5/0
03=Traps- Seated Row, 8.5/175
04=Pecs- DB Inclined Press, 8/165
05=Traps- TBar Row, 12/110
06=Biceps- Hammer Curl, 6.5/95, 9/75
07=Triceps- Triceps Pressdown, 9/80
08=Pecs- Inclined Fly, 9/105
09=Forearms- Ivanko Grip, 9.5/1.11, 12/1.9
10=Forearms- Titan Key, 8/12.5, 6/12.5

pullup- completely lost my grip. Not much knurling on my cage's pullup bar. I have some grips on order, which should help.

Took an extra day off before this workout. December was a very busy month for lifting, as I was keeping on schedule to squat 275 by Jan 1. May start lifting lower-off-upper-off for awhile instead of lower-upper-off.

01-08-2003, 07:11 PM
Didn't do my heavy leg workout today. Fooking sick- aching all over and a headache to boot. This is all Dan's fault, BTW.

:mad: :swear: :shoot:

01-13-2003, 07:47 AM
Originally posted by Delphi
01=Delts- Overhead Press, 10.5/155
02=Lats- Wide Grip Pullup, 6/0, 3.5/0
03=Traps- Seated Row, 8.5/175
04=Pecs- DB Inclined Press, 8/165
05=Traps- TBar Row, 12/110
06=Biceps- Hammer Curl, 6.5/95, 9/75
07=Triceps- Triceps Pressdown, 9/80
08=Pecs- Inclined Fly, 9/105
09=Forearms- Ivanko Grip, 9.5/1.11, 12/1.9
10=Forearms- Titan Key, 8/12.5, 6/12.5

pullup- completely lost my grip. Not much knurling on my cage's pullup bar. I have some grips on order, which should help.

Took an extra day off before this workout. December was a very busy month for lifting, as I was keeping on schedule to squat 275 by Jan 1. May start lifting lower-off-upper-off for awhile instead of lower-upper-off.

You're pretty strong in the overhead press. Has this always been a strong point in your lifting? I'm quite a bit younger and I still can't match that. That's bloody impressive. How do you perform them, if you don't mind me asking? I take it that's free weight with a shoulder wide grip and stance?

01-13-2003, 01:35 PM
Thanks, extreme. I do it seated with the back of the bench about 5 degrees from bolt upright. My back doesn't like them standing, so I don't know what I could do on military presses. Now that I've got a cage I can put my hands where I want them now- index fingers on the smooth part of an Oly bar. I go down to about my Adam's apple. This movement just comes naturally to me. My best lifts so far are 180 for 6 reps and 185 for 3 reps. I wish my squats were as good.

01-13-2003, 05:22 PM
01=Quads- Squat, 3/280, 7/230
02=Calf- Seated Calf Raise, 9/285
03=Calf- Hip Belt Calf Raise, 12/355
04=Erectors- Hyperextension, 9/100
05=Abs- Janda Situp, 6/0, 4/0

First lower body workout in a week. I think I had the bubonic plague this week. Completely wiped out on squats. This is also the first time to do my max squat weight with my new shoes (Adidas Samba), which are almost 1/2" shorter at the heel than my previous pair. Since I touch and go on the squat box, I'm now going a little lower than previously. I'll try the same weight next time. If I don't get significantly more reps, I'll then start a new squat cycle with about 250.

01-13-2003, 05:31 PM
01=Lats- Wide Grip Pullup, 7.5/0, 4.5/0
02=Delts- Overhead Press, 8/160, 4/145
03=Traps- Seated Row, 8/180, 6.5/170
04=Pecs- DB Inclined Press, 7/170, 6/120
05=Traps- TBar Row, 12/120, 8/120
06=Forearms- Ivanko Grip, 6/1.11, 10/1.9
07=Forearms- Titan Key, 11/12.5, 8/12.5

First upper body workout since the Great Illness of 2003. I don't think I had the plague anymore; it was definitely tetanus. Pretty sucky workout.

01-14-2003, 04:42 PM
I personally think you had a combination of vibrio, salmonella, EHO157, tetanus, and helicobacter pylori sprinkled with any assorted arenavirus and garnished with MDRTB and any assorted level 4 agent. As your freindly neighberhood microbioligist I recommend you watch this this (http://www.apple.com/trailers/universal/bruce_almighty.html)post recovery. Glad you're feeling better.

01-14-2003, 06:03 PM
I want my MDRTB...

There was a patient with TB that was admitted to Parkland through the ER in the early 80's. He died but real quick like. I don't know the exact numbers but something like 15 people got TB from him. Some of them were in rooms next to his. Supposedly somebody just walked down the hallway where he had been and got it, and supposedly one of the nurses died from it. Can you say Dan-ger-ous Dis-sem-i-na-tor (http://gsbs.utmb.edu/microbook/ch009.htm)? Sure, I knew that you could. :)

I lost 5 freaking pounds last week. My new pants don't fit anymore. And my wife sold all my old ones in. Dammit to hell, as my grandfather used to say. :mad:

I just caught this one... HEY EXTRMEMANABOLIC, WHERE's MY SPAM?

01-14-2003, 06:55 PM
Delphi, got a dumb ? for ya, what is hip belt calf raise? Is it using a dipping belt?

01-14-2003, 07:12 PM
Some folks down here at the Center for Infectious Disease were telling me that one of the MDR isolates they have is so virulent and easily transmissable that they're being asked to treat it as a level 4 agent. That MDRTB...scary. Oh yeah...

fomite fomite fomite fomite fomite
fomite fomite fomite fomite fomite
fomite fomite fomite fomite fomite
fomite fomite fomite fomite fomite

and :spam: for good measure

01-14-2003, 07:36 PM
Too much talk of level 4 scary stuff

Here's some :spam: to make you feel better.

01-14-2003, 08:26 PM
Mik, a hip squat belt lets you hold a barbell between your legs. The weight is supported by your legs and pelvis. Takes all the load off your back. Here's a link (http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1220&variation=&aitem=2&mitem=4).

You can do squats, which work the quads harder than back squats. I do them on my "light" leg days. You can do calf raises, too. I'll be able to do calf raises with heavier weight with the belt than I would be able to do with a BB on my back. The instructions that came with it say you can use the belt for dips and chins, but it takes too long to strap on to use for them, IMO.

ectx, that looks like it will be a good movie.

Homer (if I can call you that), thanks man.

Miss Rezza
01-14-2003, 10:05 PM

KILL BART!! :shoot:

01-14-2003, 10:54 PM
No likey the yellow boy? Better not click here (http://www.internetfarmhouse.com/simpsons/dont-cow.wav) then...

01-15-2003, 09:16 PM
01=Quads- Box Squat, 10/170
02=Erectors- Hyperextension, 9/100
03=Calf- Hip Belt Calf Raise, 9/365
04=Quads- Hip Belt Squat, 12/100
05=Quads- Leg Extension, 11/300
06=Hams- Leg Curl, 10.5/145
07=Abs- Janda Situp, 9/0, 6 neg

hypers- need to go down to 95 next time. I was supposed to use 90 last time, but I looked at the wrong line on my program.

hip belt squats- did them without the board under my heels. Really strapped the bar up close to my crotch tonight. Helps with balance that way.

Janda situp- becoming easier for sure. I don't know if this is neuro training or what. Pavel says to do them in sets of 6. I don't know why that's such a great idea. Been doing them with my hands down by my sides like the book suggests at first. Will try them next time with my arms folded across my chest.

Bart roolz.

Miss Rezza
01-15-2003, 10:28 PM
Originally posted by Delphi
No likey the yellow boy? Better not click here (http://www.internetfarmhouse.com/simpsons/dont-cow.wav) then...


01-15-2003, 11:02 PM
Holy Cow!

01-15-2003, 11:03 PM
LOL, I know where not to get my steaks!

01-16-2003, 08:20 AM
Originally posted by Delphi
Holy Cow!

Looks like Belial's been making Ghetto burgers again!

01-16-2003, 11:06 PM
01=Lats- Wide Grip Pullup, 8.5/0
02=Delts- Overhead Press, 6/165
03=Traps- Seated Row, 7.5/185
04=Traps- Inclined Shrug, 10/275
05=Pecs- DB Inclined Press, 0/175
05=Biceps- Hammer Curl, 6/95, 10/75
06=Pecs- Inclined Fly, 10/105
07=Triceps- Triceps Pressdown, 10/80
08=Forearms- Ivanko Grip, 8.5/1.11, 12/1.11
09=Forearms- Titan Key, 15/12.5, 10/12.5


Reminder- all DB weights are the sum of both DB's. I do it this way so that I can compare that weight to a BB version of the exercise, if there is one.

DB Inclined Press- couldn't get the DB's up into position. Teh left one fell as I was raising it and jerked on my shoulder pretty good. Nothing's torn or anything. I'm going to need to get a spotter next time.

01-16-2003, 11:11 PM
My 12 y.o. daughter plays basketball and volleyball. She asked me to help her start working out. Here's what we did tonight:

bench press
seated row
pressdowns- will do this with lat attachment on power cage next time so she can play with the weights going up and down

free weights-
box squats with 15 lb EZ-curl bar!
standing calf raise with 45 lb Oly bar
seated calf raise

Janda situps with a helper strap

My wife came in while we were doing it and did 5 Janda situps unassisted. I was stoked. That's right, stoked- there were dudes flying through the air on skateboards in the background. Just like the UPS commercial.

01-16-2003, 11:30 PM
OMG...you killed Jane's cow. You bastard.

Knock knock...
.......................who's there...
........interrupting cow
Interrupting cow..............
....... moooo....

Okay...so two cows are having a conversation. Cow one turns to cow two and says, "man, I'm really worried about this mad cow stuff...I mean cows everywhere are going bonkers...absolutely mad....aren't you worried?" Cow two turns to cow one and says, "I have nothing to worry about, I'm a pig."

Knock knock....
Who's there.....
.....Interrupting mad Cow............
Interrupting mad cow....
….Oink, Oink.


btw, I messed up my shoulder with incline db press a while back…nothing major…but not that minor….so I completely sympathize.


01-16-2003, 11:33 PM
Have you seen Catch Me If You Can? Tom Hanks' knock-knock joke was hilarious.

01-16-2003, 11:39 PM
Skateboads and talking cows?! Where do I sign up?

01-16-2003, 11:41 PM
No, I haven't. Maybe I'll catch it this weekend. ...if I can...haha...get it...catch it if I can...hahaha...I'm so funny I make me pee my pants....oops. j/k

I have a whole series of interrupting animal jokes, my favorite is interrupting hamster.

I will watch it this weekend. It's on the top of my movie list right now.

Miss Rezza
01-17-2003, 01:23 AM
Originally posted by Delphi
Have you seen Catch Me If You Can? Tom Hanks' knock-knock joke was hilarious.

*sticks hand up in the air....... starts waving it around frantically until Delphi finally looks up*

I've seen it!! :angel:

I agree, was a very funny joke! :p

01-18-2003, 08:35 PM
01=Quads- Squat, 3/280, 8/230
02=Calf- Seated Calf Raise, 10/285, 10/250
03=Calf- Hip Belt Calf Raise, 12/365, 8/365, 10/365
04=Quads- Trap Bar Deadlift, 2/315, 7/275
05=Abs- Janda Situp, 4/0, 10/0, 2/0

squat- bailed out for the first time ever on squats. About time to start a new cycle on these with lower weight, so I can adjust to squatting with the new shoes (now going lower to touch squat box).

TBDL- hadn't done these for a while. Did them for chits and giggles instead of hypers. First time to put 3 plates on each side- last time I did them it was 7/265.

Janda- did the first set with my hands just above my pubic bone. Couldn't do them with my arms crossed over my chest. It's amazing how much difference there was with the arms in the two positions.

01-18-2003, 09:17 PM
what's a trap bard dead lift like?

just notice the title under your name. Very funny. [Dutch accent]Shmarty pants[/accent]

XRAYGIRL is dirty. pass it on

almost forgot....


Maki Riddington
01-18-2003, 09:19 PM
So doc, have you got the whole family pumping iron. That's what I plan to do, and no breast milk for my babies, just straight whey.

01-18-2003, 10:36 PM
Originally posted by ectx
what's a trap bard dead lift like?

First you find Shakespeare and lure him into an alley. Then you screw your courage to the sticking place and insert dagger. After that you pick up his corpse.

Oh, did you mean trap bar dead lift? :D

My feet are about shoulder-width, so that my knees clear the bar. It's like a BLDL I guess, but I don't do them because my back got sore every time I did them. Even with 135#. They work my lower back pretty well, but I don't get a sore back from them. They're also more of a load on my quads than squats are. I don't think they hit my glutes and hamstrings as hard as squats do. I'm trying to think of how I can add then into my routine without overdoing it. Tonight worked pretty well, so I may continue doing them on my heavy leg day. My question right now is whether I'm going to be able to do my upper body workout tomorrow. I'm already feeling tonight's workout in my thighs and sides.

Figured you'd enjoy the sig. I tried to make an avatar of the Advanced Search button today, but I couldn't get it down to 64 pixels and still be readable. I was going to change the sig to "Use it."

Maki, it was fun watching my daughter squatting. You can tell she doesn't have the coordination down yet and her legs were looking kinda shaky. She's gone all weekend so I hope she's still interested in lifting when next week rolls around. Just think if your fiancee was from Iraq you could have Kurds and whey. Ouch.

01-21-2003, 08:08 PM
01=Lats- Pullup, 9/0, 5.5/0
02=Delts- Overhead Press, 6/170
03=Traps- Seated Row, 7/190
04=Traps- Inclined Shrug, 12/275
05=Pecs- DB Inclined Press, 3/175, 4/160
06=Traps- TBar Row, 11/130, 11/100
07=Triceps- Triceps Pressdown, 7/85, 6/70
08=Pecs- Inclined Fly, 12/105
09=Biceps- Hammer Curl, 6/95, 11.5/75
10=Forearms- Ivanko Grip, 10/1.11, 10/2.9, 6/1.10
11=Forearms- Titan Key, 10/13.75, 10/13.75
12=Abs- Janda Situp, 5/0, 5/0

DB inclined press- the end of this lift for this cycle. Will start doing BB bench press next time. Either flat or decline.

Hammer curl- end of this one, too. Will start doing reverse curls next.

01-21-2003, 08:15 PM
Originally posted by ectx
OMG...you killed Jane's cow. You bastard.

:eek: :eek: :eek:

I'm gonna.....I'm gonna....why I oughta....well...I'm gonna...errr....I guess...um...sic Alex on you!


01-21-2003, 08:20 PM
Save a cow. Eat a :spam:

01-21-2003, 09:36 PM
Oh, I love Spamski!

Jane, do the words protyazhka and prikidka mean anything to you or are they just made up?

01-21-2003, 09:39 PM
Interesting Delphi, Ivanko gripper huh? What do you think of this thing compared to the CoC grippers?

01-21-2003, 10:15 PM
I have the CofC Trainer and #1. I quit using them when I got the SuperGripper. I like the more gradual change in resistance. They say you can go up to the next size CofC when you can do about 20-25 reps with the lower one, but I had trouble with my left hand when going from the Trainer to the #1. I quit using either after I screwed my forearms while piddling with HST last spring. I just started using the Ivanko gripper again a few workouts ago.

01-22-2003, 01:06 AM
19-16-1-13 19-15-21-16 6-15-18 25-15-21

01-22-2003, 01:29 AM

That is all.

01-23-2003, 09:15 PM
01=Pecs- Parallel Dip, 10/25
02=Lats- Pullup, 5/10
03=Delts- Overhead Press, 3/175
04=Traps- Seated Row, 7/195
05=Traps- Inclined Shrug, 10/280
06=Biceps- Reverse Curl, 11/65
07=Triceps- Triceps Pressdown, 7/85
08=Pecs- Inclined Fly, 8/110
09=Forearms- Ivanko Grip, 6/4.10
10=Forearms- Titan Key, 13/13.75

Getting ready to start a new cycle for most lifts.

dips- probably adding these back in instead of inclined DB press.

pullups- will start adding weight.

OH press- was able to get up to 3/185 last cycle. Pretty disappointing. May do DB OH presses next cycle.

seated row- may do something different like a different bar or supinated grip.

triceps pressdown- Think I should do kickbacks next time? :D

HY- WTF is that?

01-23-2003, 09:35 PM
There are 10 kinds of people in the world. Those that can read binary (http://nickciske.com/tools/binary.php) and those that can't.

*hint do each line at time*
otherwise it would have have screwd up the layout

01-23-2003, 10:32 PM

Miss Rezza
01-24-2003, 12:10 AM

01-27-2003, 06:25 PM
New Cycle Starts Here

I have 13 upper body and 13 lower body workouts remaining until we go to Steamboat *insert Woot here*. Most of my major lifts had gotten into or close to the 6-rep range so I'm starting the majority of them over with a new cycle. To review my workout structure:

mHST Rules (modified HST- catchy, huh?)

1) Upper and Lower body workouts every 3rd day each.
2) One set per exercise.
3) Start at about 12-15 rep range.
4) Do not lift to failure.
5) Increase weights each workout.
6) Reps will automatically decrease as weights increase.
7) Will still do heavy and light days on lower body- squat and TBDL on heavy day, box squat and hip belt squat on light day.
8) Exempt exercises: seated calf raise, hip belt calf raise, Janda situp, pullup, Ivanko gripper, Titan key.

Group=Lower (Heavy Day)
01=Quads- Squat, 12/235
02=Calf- Seated Calf Raise, 8/290
03=Calf- Hip Belt Calf Raise, 11/370
04=Quads- Trap Bar Deadlift, 12/250
05=Abs- Janda Situp, 6/0, 9/0

Haven't been very regular the last couple of weeks due to illness, work, ?^$(%@*#%(@* garage door project. Actually skipped a lower body light workout last time.

Will do squat and TBDL on heavy day. Why both? I figure it's no worse than doing 2 sets of squats and 1 set of hypers.

Hip belt squat- now doing more than I used to do with bar on shoulders. May do walkouts every so often to get the feel for heavy weight on shoulders.

Janda situp- 1set with hands on pubic bone, 2nd set with hands at sides. I'm doing better with my knees bent almost all the way, instead of at an obtuse angle like Pavel illustrates in his book. Never trust someone whose abs show. Small hands, just like carnies.

01-27-2003, 06:26 PM
Had a SuperBowl party planned for the house but cancelled it because everybody was sick. Ended up having it anyway. Mark called and invited himself over because he wanted to watch it on a big screen TV. Jan, his wife, came over after a party she went to was over. Christi called when she found out Jan was coming, and brought margueritas. Eric got off work early, so Kathleen invited us over to watch it at their house. They came over with beer and food from Popeye's. We never touched the sliced meat and sandwich fixings that I had bought at the store earlier.

Women, take heed. This is how parties are supposed to be done. Last minute planning, no fixing up the house, no fancy food, NOTHING with onions in it, no PMS over will everybody think we're the perfect hostess. I believe a couple of people even scratched themselves, but I wasn't looking. Perfect party. :cool:

01-28-2003, 02:51 AM
*scratches himself*

Sounds like ya had a good party going there. I'm not one for planning things either. Planning has its place in alot of things but I like flying by the seat of my pants just the same.

Do you not like doing SLDL's or stuff for the hamstrings?

01-28-2003, 06:41 AM
I've got a 45 degree hyper stand I usually do on heavy leg days. I wanted to see what I can do on TBDLs since I haven't used my trap bar for a while. I don't think my back is going to like me if I do squats, TBDLs, and hypers at the same time, so I cut out hypers for this cycle. I could put them in on squat day or on upper body day, but lifting upper-lower-off puts a premium on recovery.

Miss Rezza
01-28-2003, 05:54 PM

01-28-2003, 07:00 PM
01=Pecs- Parallel Dip, 12/25
02=Lats- Pullup, 6/10
03=Delts- Overhead Press, 12/130
04=Traps- Seated Row, 14/145
05=Traps- Inclined Shrug, 12/240
06=Pecs- Bench Press, 12/140
07=Biceps- Reverse Curl, 15/50
08=Triceps- Triceps Pressdown, 13/65
09=Pecs- Inclined Fly, 15/80
10=Forearms- Ivanko Grip, 9/4.10
11=Forearms- Titan Key, 9/15


My upper left trap is sore. No biggy- it'll go away in the next day or so- but I don't like it. Couldn't figure it out if the dips or the bench press did it. If it happens again I'll have to murderize somebody. Volunteers? If it doesn't happen again I may alternate dips and bench press anyway. I am most interested in seated OH press as a pressing movement anyway.

12 more upper body workouts until S-T-E-A-M-B-O-A-T. My son said tonight he wants to snowboard instead of ski. hmmmm...

One of my computers at work is trying to entertain me. I switched over to a different case when the power supply fan went south on the old case. Apparently the motherboard has a bad solder on it, because if the hold-down screws are tightened the system doesn't recognize the mouse. With the screws loose I get a BSOD whenever the harddrive spins down and back up or if it goes to the screen saver. By turning off power management it still locks up a few times a day.

So my new toys came in today-
Shuttle AK32A mainboard
AMD Athlon 1800+ CPU
256 MB DDR RAM (Corsair)
assorted cooling fans
new ATX case

So the computer will quadruple in processing speed.

Everybody at once: W00T!!!1

Hey Rez, right back atcha :windup:

*wonders what the word windup has to do with that smiley*

Chris Rodgers
01-28-2003, 07:03 PM

01-28-2003, 11:14 PM
So my new toys came in today-
Shuttle AK32A mainboard
AMD Athlon 1800+ CPU
256 MB DDR RAM (Corsair)
assorted cooling fans
new ATX case


Any plans on overclocking that bad boy? What video card you running and do you game? I love computers.

01-28-2003, 11:21 PM
This is strictly a business computer- won't even have speaker connected to the onboard audio. Actyally it's more power than we'll ever need. It's nice though, because it's the server for the network. It's got some NVidia AGP card with 32MB. I'm vaguely interested in overclocking, and the BIOS lets you dial in bus speeds in 1 MHz increments. Now I wish I had gotten a 7200 RPM hard drive. I don't do computer games. I get in enough trouble from wifey for spending as much time at WBB as I do. It's better than yacking my brains out on the phone all day and all night though, like SOME people in my home do. Jeesh.

Has the snow melted yet?

01-28-2003, 11:52 PM
I'm vaguely interested in overclocking, and the BIOS lets you dial in bus speeds in 1 MHz increments.OC'ing can quickly become addicting. I was even so far as to starting to order parts to put together a water cooled system but I went to netrition.com instead *lol*. If you upgrade your hard drive later make sure it has the 8MB cache. You wouldn't believe who much faster it is with 8MB instead of the normal 2MB. Its visibly noticeable.

LOL, the snow just started melting yesterday. It finaly got a few degrees aboving freezing for the first time in about a week. The roads have been cleared but its just weird seeing snow everywhere.

01-29-2003, 06:06 AM
TigerDirect.com now has some water-cooled cases. And I thought I was going beyond reasonable a few years ago when I installed Waterfall on my laptop. LOL Thanks for the advice about the 8MB cache.

It's weird seeing film of snow on the beach.

Miss Rezza
01-29-2003, 06:27 AM
:windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup: :windup:

01-29-2003, 04:04 PM
*throws guacamole at Rez*

01-29-2003, 06:53 PM
Can I have some of that Guac?

01-29-2003, 09:39 PM
Man you've got me craving some mexican food now.

*goes to hunt some guacamole and fajitas*

01-29-2003, 09:43 PM
Originally posted by Mik
Can I have some of that Guac?

That would depend on Rez. She be wearing it now. :D

01-29-2003, 09:47 PM
Originally posted by Delphi
That would depend on Rez. She be wearing it now. :D

Should be no problem getting her to share, that being the case.

01-29-2003, 09:50 PM
Originally posted by Delphi
Haven't been very regular the last couple of weeks due to illness, work,


and too much :spam: ing perhaps ????? ;)

01-29-2003, 09:52 PM
He's got :spam: OD

01-29-2003, 09:56 PM
Originally posted by Franjipani


and too much :spam: ing perhaps ????? ;)

I almost :spam:ed your journal the other night but I had a momentary lapse of mentation and forgot to do it. I was momentarily perfused.

01-30-2003, 07:30 AM
Originally posted by Delphi

That would depend on Rez. She be wearing it now. :D

Mmmmmm Rezza guac:drooling:

Miss Rezza
01-30-2003, 08:01 PM
Originally posted by Mik

Mmmmmm Rezza guac:drooling:


01-30-2003, 08:03 PM

Sorry Rezza, I'll be good.:angel:

01-30-2003, 08:48 PM
01=Quads- Box Squat, 12/145
02=Quads- Hip Belt Squat, 12/105
03=Calf- Hip Belt Calf Raise, 11/375
04=Hams- Leg Curl, 11.5/145
05=Quads- Leg Extension, 12/300
06=Abs- Janda Situp, 8/0, 10.5/0
07=Abs- Side Bend, 12/50
08=Forearms- Ivanko Grip, 12/4.10
09=Forearms- Titan Key, 13/15

I'm going to start doing the ab and forearm exercises on both leg days. That way I'll be doing 9 exercises on leg days and also 9 exercises on upper body days.

I need some plate racks, dammit. I've got a rug on the floor where the power cage goes. I have the plates stacked on the floor and it really takes up a lot of useable room. When I had the old squat rack there it was about a foot narrower and I was able to stack the plates on either side of the rack. Now they have to go in front. I have an unwritten rule that I don't buy weight stuff unless I use Christmas or birthday money. Oh well, BD's about 5 weeks away. If I can just convince my wife to buy me some of those dumbbell hooks for Valentine's day I'll be set.

Cleburne news-
Jose's has gone out of business. Yay! They were pretty good when we first moved here, but they ended going to a buffet line that really pulled a vacuum. Even better, La Fiesta has moved into the old Jose's building. La Fiesta has the best Mexican food in town, but their old building was so small that one sizzling plate of fajitas brought out of the kitchen was enough to smoke out the whole place.

Coming soon to a doctor's office near you- DSL!!!1. My office was always to far from the last switching office or whatever they call it, but I signed up for it today. Should have it in about a week. I hope to be able to surpass Tryska post count since I'll be able to post at work. Look out, Miss 100% East Indian! tuttut

Fun Fact: Take a small bite of a praline and then a huge bite of a flour tortilla. Chew thoroughly. You can't taste the tortilla so your mouth thinks it's chock full of praline. :drooling:

01-30-2003, 11:55 PM
My favorite Mexican food place in your area is Uncle Julio's.

*steals more guac*

01-31-2003, 05:43 AM
Oh yes, the Cadillac Platter. Lobster tail, fajita meat, rice, beans, fixins. :drool:

01-31-2003, 06:03 AM
Y'all are evil! Just plain evil :cry:

01-31-2003, 07:14 AM
Originally posted by Delphi

I need some plate racks, dammit. I've got a rug on the floor where the power cage goes. I have the plates stacked on the floor and it really takes up a lot of useable room. When I had the old squat rack there it was about a foot narrower and I was able to stack the plates on either side of the rack. Now they have to go in front. I have an unwritten rule that I don't buy weight stuff unless I use Christmas or birthday money. Oh well, BD's about 5 weeks away. If I can just convince my wife to buy me some of those dumbbell hooks for Valentine's day I'll be set.

Delphi, I know the feeling. I get the same thing at my house. My wife just doesn't get the fact that I NEED such and such. It's even worse when I say we need to get rid of some furniture so I can move in my new toy for the weight room.:D

01-31-2003, 11:23 PM
No workout tonight- parenting issues got in the way. Time for sleep and the I'll work out later this morning. My dad's genes are starting to express themselves in my body. I have this incredible urge to say stuff like "You're grounded the rest of your life" and "This is the way it will be done in MY home and if you don't like it you can leave." :rolleyes:

01-31-2003, 11:30 PM
LOL, mine always said, "When you can beat me in arm wrestling, I might let you do it."

02-01-2003, 01:57 PM
01=Lats- Pullup, 7/10
02=Delts- Overhead Press, 12/135
03=Traps- Seated Row, 13/150
04=Pecs- Parallel Dip, 10.5/35
05=Traps- Inclined Shrug, 12/245
06=Pecs- Inclined Fly, 13/85
07=Traps- TBar Row, 11/140
08=Triceps- Triceps Pressdown, 11/67.5
09=Biceps- Reverse Curl, 14/52.5

Took about 30 minutes to do, mainly due to changing bars throughout the workout. I was shaking for about an hour afterward.

02-01-2003, 04:46 PM
Ordered my hip squat belt today. I'll let you know how it works out when I get it.

02-01-2003, 07:56 PM

Maki Riddington
02-01-2003, 09:10 PM
:spam: :spam: :spam:

02-03-2003, 08:53 PM
01=Quads- Squat, 12/245
02=Calf- Seated Calf Raise, 8.5/295
03=Calf- Hip Belt Calf Raise, 12/380
04=Quads- Trap Bar Deadlift, 12/260
05=Erectors- Hyperextension, 7/95
06=Abs- Janda Situp, 8/0, 17/0
07=Forearms- Ivanko Grip, 5.5/2.12
08=Forearms- Titan Key, 8/16.25


Got that post-workout buzz going here. One 12-rep set of squats and one of TBDL is all it takes. I can do the TBDLs so much easier but they sure raise my heart and respiration rate a lot more than squats do.

Looks like this week will be Uninsured Gallbladder Week. I've got one cooking in Granbury and one in Cleburne so far. Everybody come on down. Tomorrow's a colonoscopy fest and then the gallbladders start up on Wednesday. I've also got a colon resection to do on somebody that has no business being within 400 feet of an O.R. My goal will be to do the case in under an hour if at all possible.

It was weird driving in Ft Worth and Burleson this weekend. The computerized signs on the freeway say something like Call Police Department To Report Space Shuttle Debris. I'm sure getting tired of the armchair quarterbacks in the media already.

I was wondering about Optimum Whey. I just finished a 5 lb can of pina colada flavored whey. It was impossible to mix it completely in Gatorade or milk. I just started in on a can of vanilla icecream flavored whey. It mixes instantly. Cool.

02-03-2003, 08:59 PM
I was wondering about Optimum Whey. I just finished a 5 lb can of pina colada flavored whey. It was impossible to mix it completely in Gatorade or milk. I just started in on a can of vanilla icecream flavored whey. It mixes instantly. Cool.What brand is the vanilla? Is it Optimum too? I've been taking the Optimum Strawberry and I don't have any problems mixing it. I've got a small shaker that has a line for 10oz. I just pour the milk in up to that line, shake, and slam it down. No problems for me. Maybe it was just that flavor but that's weird.

You could blend up 2-3 servings at a time and just drink them when you get around to it. Ever thought about a hand blender if you don't have a shaker?

02-03-2003, 09:05 PM
The vanilla is Optimum also. What's a hand blender? We've got one of those motorized ones, but I hate cleaning the thing after I use it. This vanilla stuff stirs in so easily that it's not a problem at all. I wonder if all the pina colada is like that or if I had a bad batch.

02-03-2003, 09:12 PM
Here's a hand blender.

Pretty light weight and cleans easy. Its just an example. I've got some cheap one from some discount store and it runs off of 2 AA batteries. Dirt cheap and works pretty good. Not much good for anything else other than just mixing a small protein shake.

02-04-2003, 12:52 AM
Hand blenders kick butt. I left mine at my Sis's place over the holidays. :(

hey delphi....

:spam: Tacos....enjoy........hhahahhahahahahhahahaha

02-04-2003, 06:59 AM
That would be most tastey. I made tuna spaghetti one time. My favorite dish is a little creation we called Funk:


1 box of macaroni and cheese
1 can of tuna
1 can of yellow hominy
1 can of mushrooms
1 can of green peas

Cook the macaroni and cheese. Mix in everything else. Lasts all weekend long.

Miss Rezza
02-05-2003, 04:38 PM
I think that recipe deserves a good ol' fashioned *bumpies* :thumbup:

Miss Rezza
02-05-2003, 05:01 PM

02-05-2003, 05:14 PM
Originally posted by Delphi
No workout tonight- parenting issues got in the way. Time for sleep and the I'll work out later this morning. My dad's genes are starting to express themselves in my body. I have this incredible urge to say stuff like "You're grounded the rest of your life" and "This is the way it will be done in MY home and if you don't like it you can leave." :rolleyes:

I can't believe I missed this!!! LMFAO. I know exactly how you feel. It is so hard NOT to sound like your parents, but we must try, somehow.

I also can't stand having to use a blend or hand mixer for any protein drinks. A shaker cup is all I use and if it doesn't mix with that, then I won't buy a second tub.

02-05-2003, 09:32 PM
Was supposed to do upper body yesterday. No worky out for docky. :cry:

Got in at midnight last night- three cases starting at 4:00. Got in at 9:30 tonight- four cases took 8 hours today then drove to Granbury to do an "emergency" case that came in last night while I was doing a REAL emergency case last night.

I am fried.

Will skip this scheduled upper body workout instead of putting my entire schedule two days behind. Will do lower body light day tomorrow and then upper body on Friday, as scheduled.

I want to look at everybody's journals tonight but I need to go to sleep in case I get called out again tonight.

*wonders why his son doesn't want to be a doctor*

02-05-2003, 09:36 PM
LOL @ being on call.

02-05-2003, 09:39 PM
Originally posted by PowerManDL
LOL @ being on call.
Laugh it up now before it happens to you. Just wait until you get the call at 1am on Sunday night. Not cool!

Maki Riddington
02-05-2003, 10:40 PM
I guess that's one of the draw backs of being a doc.
Oh well, you get paid enough. Right?

02-06-2003, 04:25 AM
In general, yes. The majority of these cases these two nights were freebies, tho.


I think I see what you're getting at. No, I don't get paid to take call. If a patient has insurance I bill the company, if not then I bill the patient directly. Over 6+ years the trend is that ER patients without insurance pay their bills much less than 5% of the time. I don't even think one patient a year pays up.

02-06-2003, 07:16 PM
01=Quads- Box Squat, 8/155
02=Calf- Hip Belt Calf Raise, 14/395
03=Quads- Hip Belt Squat, 12/115
04=Erectors- Hyperextension, 10/95
05=Quads- Leg Extension, 9.5/310
06=Hams- Leg Curl, 8/150
07=Abs- Janda Situp, 10/0, 4/0, 7.5/0
08=Forearms- Ivanko Grip, 6.5/2.12, 6/2.10
09=Forearms- Titan Key, 13/16.25


HB calf raise- These aren't even hard, but at the last rep it feels like I'm going to get a cramp or pull a muscle. I warm up, so that's not the problem.

Janda- first two sets were with hands at the pubic bone, third set with hands to the sides. Next time will do with hands at lower sternum (xiphoid).

Slept like a baby this afternoon. Changed my diaper when I woke up and I was ready to go.

Maki Riddington
02-06-2003, 07:25 PM
Originally posted by Delphi

Slept like a baby this afternoon. Changed my diaper when I woke up and I was ready to go.

*** Teh funny:D

02-06-2003, 11:46 PM
Over 6+ years the trend is that ER patients without insurance pay their bills much less than 5% of the time. I don't even think one patient a year pays up.Ouch! How are they able to keep supporting the ER then? That's just crazy.

02-07-2003, 06:11 AM
That's for people paying me. The ER may have a better result. They get some government money, too.

02-07-2003, 10:58 AM
:hello: :spam:

02-13-2003, 04:01 AM

Miss Rezza
02-13-2003, 04:08 AM
*taps watch*

Isn't it about time somebody hit tha gym..... DELPHI!!!?!?!


02-16-2003, 09:10 PM
This cycle is dead. Too many missed workouts. Two weeks ago due to work issues. Last week due to installing DSL at home and at the office. Today I connected to the office from home at DSL speeds. I accessed the computer at work on the internet and made it access the internet itself. Kind of like looking at a mirror in another mirror- Infinity. I've got three weeks to piddle around before we go skiing. When we get back I'll start a new cycle.

02-16-2003, 09:19 PM
Why make excuses when you have:

:spam: :spam: :spam: :spam:


just make it :spam:

02-16-2003, 09:24 PM
to the spamminator:

:spam: :spam:


05-08-2003, 08:06 PM
I'm back....

Actually I've been back for awhile. After the ski trip in March I did a cycle of whole body workouts three times a week. It was back to my usual modified HST. You start each exercise at a weight that you can do 12-15 reps. Then you go up 2.5-10 pounds each workout until most of the exercises are down in the 4-6 rep range. You don't worry about doing X reps for two weeks. No negatives.

Now I'm doing a new split I dreamed up. It's an upper-lower split with some twists. You do one workout every other day. I'm trying to do some elliptical work on the off days. I don't use the term cardio- I've always thought it sounded gay.

The lower body workout is pretty much the same each workout, maybe a little change in the number of sets done. Right now I'm getting better mileage doing 2-3 sets per exercise rather than the 1-set workouts I'd been doing the last few months.

The upper body workout has pretty much the exercises each time, but I alternate emphasis on push and pull workouts each workout. On upper-push day I'll do 3 sets of each push exercise. I'll only do one set of each pull exercise and I'll try to get up to 15 reps on each pull exercise. I'll post yesterday and today's workouts next, to show how I do it.

* Disclaimer: I used gay in its new 21st century context. In my kids' lingo it means something undesireable or contemptable. It has lost all reference to anything homosexual. Actually, to use it the old way would be gay itself. Think of it this way- 50 years ago gay didn't mean homosexual. Changing it to a new definition other than homosexual makes as much sense as making it mean homosexual to begin with.

05-08-2003, 08:13 PM
Tuesday's workout: upper body with push emphasis. 3 sets for push exercises, 1 set for the pull lifts.

01=Lats- Pullup, 5/20
02=Delts- Overhead Press, 4/170, 8/145, 4.5/135
03=Traps- Seated Row, 12/170
04=Pecs- Parallel Dip, 5/50, 5.5/30, 5.5/10
05=Traps- TBar Row, 11/150
06=Pecs- DB Inclined Press, 7/125, 5/120
07=Biceps- Hammer Curl, 8/80
08=Pecs- Chest Fly, 10/80, 6/80

Reps/Weight format. Dumbbell weights are added together.

05-08-2003, 08:24 PM
Today's workout:

01=Quads- Squat, 8/260, 8/235, 8/225
02=Calf- Seated Calf Raise, 11/290, 10/270
03=Calf- Hip Belt Calf Raise, 11/425, 5/425, 9/405
04=Quads- Trap Bar Deadlift, 6/275, 6/245
05=Abs- Janda Situp, 6.5/10, 5/10
06=Abs- Janda Twist, 8/10
07=Forearms- Ivanko Grip, 9.5/6.9, 8.5/6.8

Squat- getting back up near my best lifts right after Christmas. I lost more strength in squats than any other lift when things got sh1tty back in February and March. I stick with one weight until I get 12 reps on the first set, then go up by 10 pounds the next workout. I don't go to complete failure, only until I feel that the next rep is going to have a breakdown in form. I feel like I'm making more progress doing 3 sets than doing just one like in pure HIT or HST.

TBDL- by the time I get to these my legs are pretty cooked. I'm doing them more for a lower back workout than anything. I'm not pushing myself as hard on TBDL as I am on squats. Squats are my priority.

Janda twist- something I dreamed up today. It's like a Russian twist but I hook my feet over a bar like I do for Janda situps. Each rep is a raise and twist to each side. I go ahead and let my back rest on the ground between reps which is not what I used to do for Russian twists.

Ivanko gripper- I'm doing forearm exercises on lower day to keep the upper days from being too long. I've also found that I have less forearm discomfort if I work my forearms more often. I warm up with the Ivanko gripper before all workouts. The forearms get enough work doing pull exercises on upper day that I don't need to do any direct work on upper days.

Titan key- I usually do these last on lower days. This is the first time I've skipped them. Both my thumbs have been pretty sore the last two days. I think it's from doing 4 scopes on Tuesday.

05-09-2003, 12:42 AM
dude, that's just gay.

about freaking time you started updating this thing...young'n

almost forgot

:spam:ity :spam: :spam:

05-09-2003, 06:10 AM
Gay? This (http://www.wannabebigforums.com/showthread.php?s=&postid=512268#post512268) is what I call gay.

You know, I've never :spam:ed my own journal.

05-09-2003, 06:46 AM
Well, it's about time you got back to postin'!

:spam: :spam: :spam: :spam: :spam: :spam: :spam: :spam:

05-09-2003, 08:31 AM
Slacker~!~ :spam:

05-10-2003, 10:43 PM
01=Lats- Pullup, 5/20, 7.5/0
02=Lats- Chinup, 7.5/0
03=Delts- Overhead Press, 13/130
04=Traps- Seated Row, 6/195, 6/170, 8/150
05=Pecs- Parallel Dip, 9/25
06=Traps- Inclined Shrug, 8/290, 11/230
07=Traps- TBar Row, 7/160, 9/125
08=Pecs- Bench Press, 12/140
09=Biceps- Curl, 6/75, 8/65

Emphasis on pull today. I try to get 12-15 reps on the push exercises on pull day, only one set.

Upper forearms really sore. Will have to switch to chinups instead of pullups next time. Curls were done with an EZ-curl bar. May switch to reverse curls or go back to Hammer curls.

05-11-2003, 02:57 AM

05-13-2003, 09:55 PM
01=Quads- Squat, 12/260, 8/235, 6/225
02=Calf- Seated Calf Raise, 10/295, 10/275
03=Calf- Hip Belt Calf Raise, 11/435, 9/435
04=Abs- Janda Situp, 9/10, 6/10
05=Abs- Janda Twist, 10/10
06=Forearms- Ivanko Grip, 10/6.9, 6/6.8
07=Forearms- Titan Key, 8/18.75, 10/15

Squats were pretty intense today. Did my 12 reps at 260, so I'll go up to 270 on Saturday. Didn't do TBDLs since I was already feeling my lower back being a little sore or tight after the squats. Usually I have some ham, butt, and back tightness a couple of days after leg day, but I'm already sore three hours after the workout. We did a bunch of weed picking this weekend and I think that's what's going on today. I hope I can continue doing leg workouts like this every 4th day.

Looks like there might be an all-Texas NBA Western Finals coming up. Don't get your hopes up too high ectx, coz Dallas is going to kick some San Antonio butt.

*hopes not to be eating words next week*

05-14-2003, 04:08 AM
Holy ****, I think your state lost a few Democrats.

Eh. Replace them with potted plants.

05-14-2003, 01:32 PM
Too bad there's not a law saying that they've abandoned their offices. What sucks is that reapportionment is required to be done every 10 years. Something like 58% of Texans voted for Republicans in the last election. Republican hold every elected office in Texas. They're obviously the minority party these days but they think they are entitled to have more districts like they did 10 years ago when they were in the majority.

05-15-2003, 02:21 AM
Dear Delphi,

I refuse to engage in trash talk about the possiblilty of a series that has yet to be clenched. To do so would be arrogant; plus your Mavericks would have their asses handed to them by the better team (mine). So there will be no dissing you in this journal or mine. That would be a complete lack of concern for your honky ass, and I'm just not mean like that.



05-15-2003, 09:10 PM
01=Lats- Chinup, 10/0
02=Delts- Overhead Press, 5/170, 8/145
03=Traps- Seated Row, 11/175
04=Pecs- Parallel Dip, 6/50, 6/30, 5/10
05=Traps- TBar Row, 13/150
06=Pecs- DB Inclined Press, 10/125, 6/120
07=Biceps- Hammer Curl, 10/80
08=Pecs- Chest Fly, 12/80, 8/80
09=Triceps- Triceps Pressdown, 6/82.5, 5/70

Emphasis on push exercises tonight. With so many exercises hitting the triceps on this workout, I'm thinking that 2 sets per exercise is going to be better than 3 sets.

San Antonio wins tonight. Now if Dallas can take care of business too, we'll have us a little all-Texas shindig. The Western Finals will be better than the championship series. Just can't get excited about anybody from the East.

05-16-2003, 12:26 AM
Dear Delphi,

My team just took care of business. Please kindly get yours to take care of theirs. An all Texas series would kick ass.



ps. If you come down for one of the games I'm getting you a beer.

05-17-2003, 04:16 PM
01=Quads- Squat, 8/270, 8/240, 8/225
02=Calf- Seated Calf Raise, 11/300, 9/280, 8/270
03=Calf- Hip Belt Calf Raise, 10/445, 6/445
04=Quads- Trap Bar Deadlift, 8/275
05=Abs- Janda Situp, 10.5/10, 6/10
06=Abs- Janda Twist, 10/10
07=Forearms- Ivanko Grip, 7/5.10, 8/6.8

Next workout I will do 12 reps at 270 on squats. Then up to 280, which is my previous max weight.

05-18-2003, 10:04 AM
Nice session Delphi. Impressive seated calf raises!

05-19-2003, 10:15 PM
Thanks, Mik. Unfortunately my calves look exactly like they did a year ago. If you ever get a chance to use a hip belt try the calf raises. I don't believe I'd be able to balance 445 on my shoulders while doing calf raises. I lost my balance before and had to step off the box. Real hard to step back onto it at the end of a set.

01=Lats- Chinup, 8/20, 5.5/10, 5.5/0
02=Delts- Overhead Press, 13/135
03=Traps- Seated Row, 8.5/190, 8.5/170, 8.5/150
04=Pecs- Parallel Dip, 9.5/25
05=Traps- Inclined Shrug, 9/290, 8/240
06=Traps- TBar Row, 8.5/160, 10.5/125
07=Pecs- Bench Press, 12/145
08=Biceps- Curl, 9/75, 9/65, 5/65

Emphasis on pull exercises today. I will definitely stick with chinups instead of pullups for the time being. I have no pain in my upper forearms tonight.

Inclined DB shrugs are a bitch. It amazes me how out of breath I get doing them. And the DBs aren't really moving much distance at all.

05-21-2003, 05:36 PM
01=Quads- Squat, 12/270, 8/240, 5/240
02=Calf- Seated Calf Raise, 9/305, 10/280
03=Calf- Hip Belt Calf Raise, 11/455, 6/455
04=Quads- Trap Bar Deadlift, 5/285
05=Abs- Janda Situp, 6.5/15, 6/10
06=Forearms- Ivanko Grip, 8/5.10, 7/3.10
07=Forearms- Titan Key, 10/18.75, 10/15

A major goal for me has been to get back to my best squatting weight. I did 275 on New Year's Day for 8 reps and did 280 for 3 reps a couple of weeks later. Then I had a gradual meltdown over the next couple of months and didn't lift for a couple of weeks in March. I've been on a steady comeback since then. Sunday I will revisit 280 pounds and will get many more reps than the time I tried it before.

05-22-2003, 12:07 PM
Good luck with 280 Delphi!

05-22-2003, 12:22 PM
Originally posted by Mik
Good luck with 280 Delphi! :withstupi

05-22-2003, 01:44 PM
Lookin' good old man ;) Keep those squats coming!

05-24-2003, 07:32 AM
01=Lats- Chinup, 11/0
02=Delts- Overhead Press, 7/170, 6/145, 5/135
03=Traps- Seated Row, 11/180
04=Pecs- Parallel Dip, 7/50, 5/30
05=Traps- Inclined Cable Row, 12/100
06=Pecs- DB Inclined Press, 10/130, 7/120
07=Pecs- Chest Fly, 8/80, 8/80
08=Biceps- Hammer Curl, 10/82.5.

Pleasantly surprised to get 7 reps on OH press. So now I can lift my son over my head 7 times. Inclined cable rows take the breath out of me, just like inclined DB shrugs. Tomorrow we squat.

05-24-2003, 08:29 AM
Originally posted by Delphi
So now I can lift my son over my head 7 times.

:cool: How many pops can say that when they have full grown kids?

for sh*ts and giggles.

Any word on Nowitzki? That looked painful. Hope your boy's a'ight.

05-24-2003, 09:56 AM
Crazy OH presseing Delphi. Question: why do you classify seated rows as a trap ex?

05-24-2003, 10:21 AM
ectx- His knee sure had a funny angle to it, but better than that Miami running back in the bowl game. He's supposed to have an MRI today. Sounds like it's going to be a short series for the Mavs. There should be no excuses from the Mavs when they lose the series because he can't play- Portland had the same thing happen to them.

Mik- thanks on th OH press. To tell the truth, listing rows under traps was an error. My program has pulldown lists and I set the list up wrong. Thanks for catching that. Now I'll have to go back through a couple of years of data files and correct it. :swear:

My wife and I were going through your journal. You made a good comeback from your initial back injury. I'm p1ssed how much you squat, damnit!!!1!! You're 5' 7"? How old are you?

05-24-2003, 11:22 AM
here is another classic case of a journal i though i had spammed repeatedly, but actually did not. :( i hate my memory

05-24-2003, 02:45 PM
Originally posted by Delphi

Mik- thanks on th OH press. To tell the truth, listing rows under traps was an error. My program has pulldown lists and I set the list up wrong. Thanks for catching that. Now I'll have to go back through a couple of years of data files and correct it. :swear:

My wife and I were going through your journal. You made a good comeback from your initial back injury. I'm p1ssed how much you squat, damnit!!!1!! You're 5' 7"? How old are you?

Sorry Delphi, didn't mean to cause too much work for ya. :D

I'm really happy with the way my back has been treating me. After the initial rest period and slowly getting back into squatting and beginning to do deads my back has been better than ever.
Yes, I'm 5'7" and I'm 33.

Thanks for the interest in my journal!

05-25-2003, 09:53 PM
01=Quads- Squat, 9/280, 8/250, 8/240
02=Calf- Seated Calf Raise, 10.5/305, 9/290
03=Calf- Hip Belt Calf Raise, 10/465, 7/465, 8/245
04=Quads- Trap Bar Deadlift, 8/285
05=Abs- Janda Situp, 7.5/15, 9.5/10
06=Abs- Janda Twist, 7/15
07=Forearms- Ivanko Grip, 9/5.10, 9/3.10
08=Forearms- Titan Key, 7/20, 10/16.25

Yes, we squat today. That was such a rush getting 9 reps out. My wife watched me do it, which was even better. Thanks for the encouraging words everybody. On Thursday I should get 12 reps and then we're on to 290. This upper/lower split with legs every 4th day is working great for me.

Someone please stick a fork in the Mavericks, I think they're done.

05-25-2003, 10:20 PM
Originally posted by Delphi
... I'm p1ssed how much you squat, damnit!!!1!! You're 5' 7"? How old are you?

Yes, so am I. He has great form and down to parallel. God dam strong bugger. <grumble, grumble>

05-25-2003, 11:57 PM
what's this janda business

05-26-2003, 09:13 AM
Nice work on squats Delphi! I knew you'd smoke it! How's the back feeling after these? 3 plates here you come.

05-26-2003, 09:37 AM
3 plates!! 3 plates!! 3 plates!!

Thanks, Mik. Yesterday was some kind of out-of-body experience or something. Usually my first descent feels weird and a little sore and then I get a rhythm going. Yesterday I just did it. I ran out of steam but I think I could have actually kept going. I was just surprised how easy it went. I'm still fired up. If I keep this pattern up I will own 3 plates some time in June.

RG570- The Janda are a super race of part human, part extra-terrestrial beings. They are the pentultimate guardian angels of the Ninja. The Janda have super powers never before seen- the ability to levitate, transport, and telekinese. What the crowbar is to the Ninja, the hooligan tool is to the Janda. Oftentimes the Janda can be seen rescuing the Ninja from unfortunate circumstances that even the Ninja cannot foresee or survive.

Actually, Janda is a situp done in a way that takes the psoas and other hip flexors out of the mix. If you do situps with your toes under an object you're able to use your hip flexors in addition to your ab muscles. To do a Janda situp you like on your back with your knees bent. You get some kind of horizontal bar and put your calves up against the bar. Pavel Tsatsouline sells a Pavelizer for doing them, but it's way too expensive. Any device with a padded bar for leg extensions will do. I used to tie down the leg extension attachment for my bench so it wouldn't move and use that. I have a 45 degree hyper stand that I chain to my power cage so it doesn't move. It works just fine.

As you begin to sit up you push your feet into the floor and tighten your hams and glute, pulling against the bar. With the posterior chain muscles contracting the hip flexors relax by way of Reciprocal Inhibition. This makes your abs do all the sitting up work. They are hard to do at first and you start off with your arms along your sides, with no added weight. I've been at it since January and I'm finally up to putting 15 pounds behind my head. ectx is the Master Janda.

A Janda twist is something I made up. It's a cross between a Janda situp and a Russian Twist. I hold a plate with both hands in front of me, situp/twist to one side, back down, situp/twist to the other side, back down. That's one rep. I do them after two sets of Janda situps. By the time I'm through my abs are pretty cooked.

Here's some links:

Clarence Bass' article (http://www.cbass.com/HardestSitup.htm)

The Pavelizer (expensive) (http://www.dragondoor.com/p9.html)

Google Search (http://www.google.com/search?sourceid=navclient&ie=UTF-8&oe=UTF-8&q=janda+situp)

05-26-2003, 10:33 AM
does that mean the pavelizer is the hooligan's tool?

05-27-2003, 10:43 AM
Originally posted by Delphi

RG570- The Janda are a super race of part human, part extra-terrestrial beings. They are the pentultimate guardian angels of the Ninja. The Janda have super powers never before seen- the ability to levitate, transport, and telekinese. What the crowbar is to the Ninja, the hooligan tool is to the Janda. Oftentimes the Janda can be seen rescuing the Ninja from unfortunate circumstances that even the Ninja cannot foresee or survive.


05-27-2003, 09:46 PM
01=Lats- Chinup, 9/25, 8/15, 5/15
02=Delts- Overhead Press, 12/140
03=Lats- Seated Row, 9/190, 9/170, 9/150
04=Pecs- Parallel Dip, 11/25
05=Lats- Inclined Row, 6/120, 8/100
06=Traps- Inclined Shrug, 10/290, 10/240
07=Pecs- Bench Press, 12/150
08=Biceps- Curl, 9/77.5, 8/70

Pull day.

Best sets of chinups I've ever done.

Inclined row is do with a short cable bar. It was real hard, especially after doing 3 sets of chinups and 3 sets of seated rows.

Did real good on the push exercises today. I couldn't believe I went from 9.5 to 11 reps on dips.

I'm still real happy with this workout split. Legs are doing well every fourth day. Alternating emphasis on push and pull every fourth day is working well, too. The "off" day doing one set, high reps is keeping me from getting DOMS. Plus I'm getting to work out every other day- obviously I'm not going to failure. I'm also doing some elliptical work on most of the off days.

05-27-2003, 09:54 PM
you never answered my question. i must know abotu the hooligan's tool.

05-27-2003, 10:01 PM
Only if it is zircon-encrusted.

05-29-2003, 10:13 PM
It was a great series man. Spurs against Mavs. was awesome. Next year when Nowitzki's back on it's gonna be hell beating the Mavs.

05-29-2003, 10:25 PM
I think the better team won. Congrats to the Spurs! I will have no problem whatsoever rooting for them in the finals. I was impressed with the behavior of both teams after the game was over. You could tell that they respect each other a great deal. The NBA is still rigged though. It's not real, like pro wrestling or roller derby. :D

05-31-2003, 02:01 PM
01=Quads- Squat, 10/280, 6/250
02=Calf- Seated Calf Raise, 7/310, 9.5/295
03=Calf- Hip Belt Calf Raise, 12/475, 8/475
04=Abs- Janda Situp, 10/15, 7.5/10
05=Forearms- Ivanko Grip, 11/5.10, 5/5.9

Didn't get my 12 reps on the first set of squats like I wanted to. Didn't start lifting until after 9 pm due to a fukced up meeting that got me pretty riled up. I was so pissed I thought I would have been able to do 15 reps. Last few reps were real tough. My back rounded on the last rep so I stopped. My back is a little sore, but no biggy. After the first two sets of squats I decided to make this a shorter, less intense workout. I didn't do TBDL or the Titan key, and I only did 2 sets on each exercise. What's funny is I made a PR on every exercise I did this night, but still overall I was very disappointed.

No biggy. Wife and daughter are in Pflugerville for a b-ball tournament, son is spending the night with a friend. Today I'm making the ultimate fan blade balancer.

Monday both kids will be at camp. Wifey and I then promptly leave for


05-31-2003, 02:51 PM
how long you staying in vegas for?? ive only been there twice, both times i was underage:( looking forward to going back. win some money for us all.

05-31-2003, 02:54 PM
Ditto...I would love to experience Vegas once I'm 21. I'm sure it would be awesome. You gonna throw down tons of money, I'm sure...but it'll be worth it! Take lots of pictures!

05-31-2003, 02:56 PM
We're staying at the Golden Nugget downtown. I've only been to The Strip once. I'll be looking for some $1 craps tables. We're just staying two nights- gotta be back at work Thursday. Plus we can't stay away from our dogs for too long.

05-31-2003, 02:57 PM
Bah you hicks and your dogs :p

Still sounds like it'll be a blast.

05-31-2003, 02:58 PM
can stay away from the kids but not the dogs?? lol jk:)

05-31-2003, 03:14 PM
heh When they get back from camp I'll send them over to your place. My son had two friends spend the night last night. I should get paid for nights like those.

05-31-2003, 08:13 PM
i sympathise

05-31-2003, 08:15 PM
i recall being a kid and having friends over....and we always thought we were being quiet, now that i am a parent i understand the torture my parents must have went thru hearing the giggling and crashing noises all night long.

05-31-2003, 09:13 PM
Not me, I was perfect. Now I'm a perfect a$$hole. Just ask my wife. ;)

As we say in the practice, "I may not be a colorectal surgeon, but I am an a$$hole surgeon."

05-31-2003, 09:44 PM
01=Lats- Chinup, 13/0
02=Delts- Overhead Press, 6/170, 7/145, 5/135
03=Lats- Seated Row, 10.5/185
04=Pecs- Parallel Dip, 7.5/50, 6/30, 6/10
05=Lats- Inclined Row, 12/110
06=Pecs- DB Inclined Press, 6/140, 6.5/120
07=Biceps- Hammer Curl, 9.5/85
08=Pecs- Chest Fly, 8/90, 6/90

Basic workout- nothing spectacular.

The ultimate fan blade balancer sucked. I worked on it for about three hours today. I could get the bar to balance on top of a bolt with a point Dremeled on it, but when I attached blades to each end of the bar it kept flopping over sideways. Tomorrow I will convert it to a see-saw setup so that it can only move up and down in one plane instead of falling over on its freaking side. :mad: :swear:

06-01-2003, 10:17 PM
01=Quads- Squat, 10.5/280, 8/250, 6/240
02=Calf- Seated Calf Raise, 9/310, 9.5/295
03=Calf- Hip Belt Calf Raise, 8/485, 8/465, 11/435
04=Quads- Trap Bar Deadlift, 9/295
05=Abs- Janda Situp, 11/15, 9/10
06=Abs- Janda Twist, 9/15
07=Forearms- Ivanko Grip, 6/7.9, 9/5.9
08=Forearms- Titan Key, 9/20, 11/16.25

Went ahead and did tomorrow's workout today instead of in the morning at 7:30 a.m. Almost got to my goal of 12 reps on squats before I can go up to the next weight. Wish I hadn't mowed and edged the yard this afternoon or I think I would've made it.

Tomorrow we begin pumping money into Las Vegas' economy.


06-01-2003, 10:33 PM
good luck dude! keep the trouble to a respectable level!

06-02-2003, 09:39 AM
Have fun in Vegas. Put a dime on black for me! :)

06-06-2003, 06:25 PM
01=Lats- Chinup, 8.5/25, 6.5/15, 3/15
02=Delts- Overhead Press, 10/145
03=Lats- Seated Row, 9/190, 8/170, 10/150
04=Pecs- Parallel Dip, 9/25
05=Traps- Inclined Cable Shrug, 7/240, 8/200
06=Lats- Inclined Row, 8/120, 8/100
07=Pecs- Bench Press, 12/155
08=Biceps- Curl, 10/77.5, 8/70, 6/65

Back from Vegas. We won enough money to completely pay for the trip.


I have successfully weaned my wife from the evil slots machines. :) I even got her to play craps on two occassions. This is the first time we've returned with a profit- about $200 overall. Downtown was cool- beaucoup casinos within walking distance, clean, no homeless people lying on the ground, no flyers for sleazy topless joints. Much different than on the Strip. A completely enjoyable trip.

06-06-2003, 06:28 PM
Glad the trip was good Delphi. Now where's my cut? :D

06-06-2003, 08:10 PM
Slot Machine :spam:
Showgirl :spam:
Chickenranch :spam:

You know... :spam: of the Vegas variety.
way more decadent than the DFW :spam:

Glad to see you had a good time and made money. Plus I get to :spam: you numerous times. Don't you just love :spam:?

06-06-2003, 08:56 PM


06-07-2003, 04:53 AM
Even Vikings and Cowboys like :spam: !

06-07-2003, 08:38 PM
01=Quads- Squat, 5/280, 3/280
02=Quads- Box Squat, 10/135
03=Calf- Seated Calf Raise, 10/310, 10/295, 11/270
04=Calf- Hip Belt Calf Raise, 11/485, 6/485
05=Abs- Janda Situp, 12/15, 11/10
06=Abs- Janda Twist, 5/10, 5/15
07=Forearms- Ivanko Grip, 7.5/7.9, 5/5.9

What a disaster. I felt weak on everything. No yard mowing beforehand, either. After the 1st rep on the 1st set of squats I tried to adjust the bar on my back. I lost my balance and had to take a step back over the squat box (for touch and go). I had trouble getting into the hole and back out of it. I think I've reached the weight range where I can't be doing squats every 4th day. I'm going to look into a heavy/light split for legs. That's essentially what I'm doing for upper body. I'll post what I come up with. Man, I love ending sentences with prepositions. "Where's the bar at, a$$hole?"