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MixmasterNash
02-07-2003, 01:03 PM
Skinny rock climber that needs to gain weight for some "expeditions," so I'm lifting heavy now (and eating silly, silly amounts of food; darn it's expensive).

Recent workouts (before I forget them):
2/3/03:
Dips: (BW +) 0lbsx20, 25x10, 45x10
BB Bench: 155x8, 165x5, 165x4
Inc. Machine Bench: 140x10, 160x8, 180x6
DB Flies: 30x10, 30x10@3:1:3, 30x10
Skulls: 65x10, 75x10, 75x10
Tri. Pushdowns: 130x10, 140x10, 150x10
Notes: Lower weights than normal due to the dips at the beginning of the workout, but triceps really got worked. Still sore!

2/4/03:
Climbing, slow and weak, 1.5 hours

2/5/03:
Pullups: (BW +) 0x10, 45x8, 70x4, 90x1x3 (3/4 partials)
Deadlifts: 135x10, 225x8, 275x4, 315x1x2, 335x1
DB Rows: 70x10, 80x8, 90x6
Notes: Whole day was about deads, and I cranked a very good PR. Though I do love strapping nearly 2/3 of BW on and doing a pullup.

Cheers.

bradley
02-07-2003, 04:31 PM
Good luck with the journal. Where do you do most of your climbing?

Here is some :spam: for your hiking expeditions ;)

Franjipani
02-07-2003, 07:54 PM
Originally posted by MixmasterNash
Skinny rock climber that needs to gain weight for some "expeditions," so I'm lifting heavy now (and eating silly, silly amounts of food; darn it's expensive).

Hey there !

Welcome and congrats on starting a journal:thumbup:. Do you have any specific goals with regard to that weight gain??

MixmasterNash
02-08-2003, 03:16 PM
Yep, I want to gain 10 lbs of muscle, in legs mostly, by summer. Meaning I go from a skinny 150 to a slightly less skinny 160. I'm fine for the climbing part; it's the hiking 15 miles to the mountain that I need to work on. Anything more than 10 would be icing on the cake.

Spam rules! I've even been to the museum/factory in Austin, MN.

2/7/03:
DB Military Press: 45x10, 55x4, 55x6
DB Seated Shrugs: 70x10x3
Standing Machine Shrugs: 150x10x3@1:3:1
Cable Rear Delt Pulls: 10x30, 10x40
Bent Over Rear Delt DB Raises: 25x10
Lat Raise Machine: 10x6 plates, 10x7, 10x8
Leg Press Machine Calf Extensions: 180x20x3, 360x10, 270x20
Seated Calf Press: 90x20, 90x20, 90x20
Hammer Bicep Machine 21's: 70, 80, 45 (10/10/10)

MixmasterNash
02-10-2003, 09:25 AM
2/9/03:
Warmup: bike, leg extensions
Squats: 135x10, 225x8, 245x5, pain, 135x10
SLDL: 145x10, pain
Leg press: 8(plates)x15, 10x12, 12x10
Seated calf raise: 80x20x3
Leg extensions: 11x10, 12x10, 13x10
Seated hamstring curls: 7x10, 9x10, 11x10
Leg Press Machine Calf Extensions: 180x20x3
Leg extensions: 7x50

Notes: Form was bad/partial on every lift that required bending at the hip; pain in hip probably from max deadlifts last Wed. Note to self: rest more after huge lifts.

To anyone who is listening: Any advice on recovery from max lift days? How long does it take you to feel 100%?

MixmasterNash
02-10-2003, 07:33 PM
2/10/03:
Bench: 155x10, 165x8, 175x6
Hammer Incline Press: 70x10, 75x8, 80x6
Hammer Decline Press: 90x10, 100x8, 110x6
DB Flies: 40x10, 45x8, 50x6
Dips: 10, 10x2xassist, huge drop set hitting every weight on the assist machine (100+)

Notes: Very good form on all presses; okay form but huge weight increase on flies.

MixmasterNash
02-13-2003, 11:11 PM
2/13/03:
Rock climbing, 1.5hrs, felt relatively good
Quick stop in gym:
Hammer military press machine: 10x55/side, 8x65, 5x70, 10x45
Burnout on side lat raise machine

MixmasterNash
02-14-2003, 04:24 PM
2/14/03:
Why did I do back the day after hard climbing... owwww.
Weighted pullups: 10x0, 10x45, 8x55, 2x70x4
Seated hammer rows: 100/side x10, 110x8, 120x6
Seated hammer high rows: 135/side x10, 155x10, 165x8
One arm pullups on assist machine, 14-20 weights x 5 per arm
Hammer Bicep Machine 21's: 70lbs, 45lbs
35lb bar curls: 20

carolinagirl
02-15-2003, 12:08 AM
If it makes you feel better, someone is reading yr. journal - just not anyone who feels qualified to advise!!

So essentially, this is spam - but I did read it at least! :D

MixmasterNash
02-15-2003, 04:44 PM
Hey, thanks. Always good to know that people are interested... it's pretty interesting that people on this board seem clustered in a few geographic locations, like NC, Cali, and Canada.

Today: lame frisbee playing in the rain for an hour

MixmasterNash
02-16-2003, 04:48 PM
2/16/03:
Leg extensions: 6(plates)x20, 12x15,14x12,16x10, 17x8, 18x6
Hamstring curls:10(plates)x12, 12x10, 13x8
Seated calf raise: 90lbs x20, 110x20, 130x20
Calf press on hammer leg press: 180x25x4, 270x20x3

Climbing: tired, but I climbed pretty hard, 1.5 hours

Franjipani
02-16-2003, 07:39 PM
Originally posted by MixmasterNash
Today: lame frisbee playing in the rain for an hour

Sheer Brilliance.... I like you for this alone :D :D

MixmasterNash
02-17-2003, 11:57 AM
Originally posted by Franjipani


Sheer Brilliance.... I like you for this alone :D :D

Thanks. It's even better than that... there weren't enough people to play ultimate, so we played 500, which was kinda fun, and rather violent. That takes me back to 5th grade.

MixmasterNash
02-17-2003, 06:41 PM
2/17/03:
Holy carp, gym was busy today.
Hammer bench machine: 80(per side)x10, 85x8, 90x8
Hammer incline bench: 70x10, 80x8, 85x6
Weighted dips: 25lbsx10, 35x8, 45x10, 55x8
Incline DB flies: 40x8
Flat DB flies: 40x10x2
Camber bar curls: 65x10, 75x8, 85x6, 65d55d45d35d25 burn out max reps each

Franjipani
02-19-2003, 05:22 AM
Originally posted by MixmasterNash
there weren't enough people to play ultimate, so we played 500, which was kinda fun, and rather violent.

Card game or Frisbee game??? If its the former...then you totally ROCK !!! :D. If its the later, what is it exactly??

MixmasterNash
02-20-2003, 08:28 PM
3/20/03:
Pullups: 10, 8 w/45lbs, 3 w/70, 3 w/80, 3 w/90
DB Rows: 8 x 85, 8x95, 8x100
Wide grib cable rows: 10x10(plates), 10x11, 10x12
Narrow grib cable rows: 8x12, 6x14, 4x16
One arm pullups on assist machine: burnout from 50lbs assist to 100lbs, approx. 50 per arm

500, the frisbee game: one person throws ball/disc/whatever and calls out points; everyone else battles to catch it; whoever does gets the points; when someone gets up to 500 pts, they become the thrower.

MixmasterNash
02-23-2003, 08:00 PM
3/23/03:
Climbing, pretty hard, followed by a tough hang board session, 2hrs

Franjipani
02-24-2003, 03:12 AM
Originally posted by MixmasterNash
500, the frisbee game: one person throws ball/disc/whatever and calls out points; everyone else battles to catch it; whoever does gets the points; when someone gets up to 500 pts, they become the thrower.

Gottcha;)

What is your ultimate dream/goal as far as your climbing passion is concerned??

MixmasterNash
02-24-2003, 09:11 AM
Hard to say what my ultimate goal is... maybe a real expedition to, say, Antartica or something. For now, I'd like to gear up for some easy alpine routes in the Rockies or Sierras. Mt. Whitney is very appealing due to its accessibility. Some easy routes in Yosemite would be nice too. I'm pretty sure I won't ever climb a big wall like El Capitan though... years of dedication or absurd natural ability to get to the level where you can even start to think about such routes.

MixmasterNash
02-25-2003, 08:53 AM
2/24/03:
Squats: 135x10, 185x8, 205x6
SLDL: 95x10, 145x8, 205x6
45 deg Leg Press: 4 plates/side x10, 5x10, 6x10
Seated calf raise: 90x20x2
45 deg calf press: 3 plates/side x25x4

Notes: All lifts about 20-25% off pre-injury sets; good form though, and went nice and deep on the squats.

MixmasterNash
02-25-2003, 10:40 PM
2/25:03:
Bench Press: 175x5, 175x5, 180x5, 185x5, 185x5
Hammer Incline Bench Machine: 80x10, 85x8, 90x6
Weighted Dips: 0x10, 45x9, 45x8
DB Flies: 35x10, 40x8, 40x6

Notes: Started 5x5 program for primary compound lift each day; expect to try it for a month. 5x5 didn't hurt or feel too hard, but the lifts that followed were very tough, especially dips, which are usually easy.

Shane
02-25-2003, 10:44 PM
:spam: Just checking out your journal and thought I'd say hi. I live right next to the Sierra Nevada Mts and there are some great places to climb here. Good luck with your training!

MixmasterNash
02-26-2003, 04:26 PM
Originally posted by Shane
:spam: Just checking out your journal and thought I'd say hi. I live right next to the Sierra Nevada Mts and there are some great places to climb here. Good luck with your training!

Thanks for making me feel bad that I live in the flatest area in the mid-atlantic. :D
<jealous am i> I am definately moving next to some mountains soon. Even big hills would suffice. Thanks for stoping by!

MixmasterNash
02-27-2003, 07:59 PM
2/27/03:
Pullups: 10, 8x45, 4x70, 4x90 w/assist
DB Rows: 10x85, 8x95, 8x100
Deadlifts: 135x10, 225x10, 275x4

Notes: Bad form on deadlifts. Probably shouldn't do DB rows before deads.

MixmasterNash
03-02-2003, 08:53 PM
2/28/03:
Climbing: 1.5 hours, okay, almost sent orange route, my nemesis

MixmasterNash
03-02-2003, 08:54 PM
3/02/03:
Climbing: 1.75 hours, at Cary boulders, fingers are hamburger

Shane
03-02-2003, 09:27 PM
Originally posted by MixmasterNash


Thanks for making me feel bad that I live in the flatest area in the mid-atlantic. :D
<jealous am i> I am definately moving next to some mountains soon. Even big hills would suffice. Thanks for stoping by!

You're welcome. You want me to send some pics of them perdy mountains? :D J/k man. I'm glad you started a journal because I'm interested to see how a rock climber trains. Do you go rock climbing or bouldering more?

MixmasterNash
03-02-2003, 11:50 PM
I am basically a boulderer, which will make the transition to alpine style very interesting. These days, my longest routes are 30 foot sport in the gym. I've got really good power these days but after about 15 moves I'm spent. But I can crank 5 move problems all day. Definately need to work endurance.

My training has been not been climbing specific. I think very few climbers lift at all, and for some good reasons too: you will become a better climber by climbing instead of spending that time lifting weights. After all, the limiting factors are always finger strength, balance, and strategy. There are many climbers, particularly female, that can't do half as many pullups as I can, but they own me on any rock.

So a better question is: why is a rock climber weight training? Easy, I was sick of being weak. I'm surrounded by geeks all day and it just strikes me as sort of sad how physically incapable they all are. I guess that's sort of elitist thinking, but so be it. I like being able to pick up a few hundred pounds and move it without dying.

All that said, I think I've figured out a bunch of good training ideas for climbers, when it comes to weights. I'm happy to share. Here's a good burnout: Get on a assisted pullup machine and set it with half your body weight and do one arm pullups until failure, and then switch hands and go until failure, and switch hands and... fun.

And the only impressive thing that I can do in the gym is strap 90lbs on and do 4 pullups. :)

carolinagirl
03-03-2003, 01:47 PM
I might go to the community center tonight (Monday) and watch my 2 lifting partners attempt to learn to climb. (Should be entertaining, if nothing else.) Do you ever go there? Or only the UNC gym? Anyhow, if you're there tonight, look out for me (I'll be spectating) and say hi.

We could do the secret WBB handshake.

MixmasterNash
03-03-2003, 02:49 PM
I go to the community center, but usually only during the summer when the UNC wall is closed. The UNC gym is much nicer, less busy, and the cheerleading squad and dance team practice every night in the same room. I'm a feminist at heart, but God bless such frivolous activities as cheerleading.

The WBB secret handshake involves some sort of deadlift-like motion? :)

And why aren't you climbing? I'm sure you could pull off some burly overhanging routes (the climbing equivalent of DB rows) and impress all the skinny guys.

MixmasterNash
03-03-2003, 07:56 PM
03/03/03:
Squats: 135x15, 225x8, 245x6
SLDL: 115x12, 185x10, 205x8
Seated Calf Raise: 90x15, 90x20, 115x20
45 deg. Leg Press sled: 3 plates/side x15, 4x15, 4.5x15, 5x15, 5.5x15
Calf Press on LP sled: 4.5 plates/side x25x4
Leg Extension machine: 14x10, 16x10, 17d14d11d8d5 burnout

Notes: Hard to remember actual weights used because workout was really hard and I didn't write anything down. Weights were nowhere near previous work due to lingering hip pain -- maybe I should just stop for a few weeks.

Also, did I note how awesome my girlfriend is? Tuna steaks after leg day kicks ass!

MixmasterNash
03-04-2003, 07:56 PM
3/04/03:
Bench Press: 185x5x3, 180x5, 175x5
Incline Hammer Machine Press: 80x10, 85x8, 90x6
Weighted Dips: 25x10, 35x8, 45x4
DB Flies: 35x8x2, 25x12
EZ Bar Curls: 65x10, 75x8, 85x6, 95x3 (negatives)
Hammer Curl Machine: 21's (10/10/10)x45x2

Notes: I want to put up 180x5x5 next week to be a bit more consistent.

MixmasterNash
03-06-2003, 08:31 AM
3/5/03:
Climbing: 1.5 hours, okay, finger work on hang board

carolinagirl
03-06-2003, 08:57 AM
Originally posted by MixmasterNash
And why aren't you climbing? I'm sure you could pull off some burly overhanging routes.

I can't - my nails are too long. :D (I may be buff, but I'm still girly!) Plus, I still can't even do pullups yet, remember? ;)

My lifting partner did pretty well for a first timer. (He's disgustingly coordinated - all athletic endeavors come easy to him. I hate him.) He said his upper body feels fine but he could barely walk for the next 2 days after climbing b/c his legs were so sore. (And his fingers, but I expected that.) I thought climbing was mostly upper-body strength? What gives here?

MixmasterNash
03-06-2003, 01:03 PM
Okay, okay, you would get laughed off a climbing wall with nails, unless you developed some Wolverine-style spikes you could jam through the wall. How does one rack weights with nails? Very carefully I assume...

Pullups are way overrated for beginning climbing. You will rarely need to be able to pull more than 1/4 body weight for any move, and the limiting factor is almost always finger strength.

Legs were sore from climbing? I can believe his calfs are very sore from standing on a lot of small holds. It's sort of like doing 600 calf raises on one toe. No other muscles should be sore though unless he was doing something very strange... connective tissue could definately get worked though.

Buff, plus girly, plus trim nails means lots of climbing studs will instantly fall for you (hands and forearms are what they look at first, REALLY! Okay, maybe, uh, third)... but they're mostly skinny hippies, so take it for what it's worth.

MixmasterNash
03-06-2003, 08:17 PM
3/6/03:
Pullups:0x10, 45x8, 90x1x4, 0x10
Partial Deadlifts (off pins at knee level): 135x10, 225x8, 315x4x2, 365x1x2, 225x8
Seated Cable Rows: 10x10, 12x8, 14x6
DB Shrugs: 80x10x2, 80d60d50d40 burnout (10 each)
~45 minutes

Let's see if I get any lifting in over spring break... maybe I'll go all cardio and rest for a bit. I've had one rest day in the last 10 or so between climbing and lifting. Joints are a bit sore.

Shane
03-06-2003, 08:52 PM
Originally posted by MixmasterNash
My training has been not been climbing specific. I think very few climbers lift at all, and for some good reasons too: you will become a better climber by climbing instead of spending that time lifting weights. After all, the limiting factors are always finger strength, balance, and strategy. There are many climbers, particularly female, that can't do half as many pullups as I can, but they own me on any rock.


We go hiking and play paintball here a lot but I've only been bouldering a few times. As far as rock climbing, if I'm going to be that high I think I'd prefer flying an airplane. :D But I envy your back strength.

MixmasterNash
03-07-2003, 12:26 AM
Shane, cheers. I envy your squat power, btw.

I played paintball for the first time in a long while last summer. It was pretty cool; except when we had the cr@p rental guns versus these punk kids with full camo and crazy sniper rifle things. I liked getting shot by the paintballs though; perhaps a weird pain fetish thing. It was hard to restrain myself from kicking the crap out of the cocky 14 year olds who shot me from 100 yards away. I seriously wanted to break their fancy guns.

In other news: there was a pretty sweet anti-war rally on the main street here tonight; fairly spontaneous, closed everything down, mad police, but only lasted 30 minutes. Regardless of the war debate, I was happy to see some dirty hippies (as a former one myself) getting rowdy.

MixmasterNash
03-09-2003, 03:34 PM
Damn, and I thought I was going to take time off... friend bought a hangboard and we just installed in at his apartment. A really nice Franklin model, and it's red so it's really cool.

3/9/03:
Hangboard: 20 minutes

MixmasterNash
03-10-2003, 03:45 PM
3/10/03:
Running, 2 miles or so

MixmasterNash
03-11-2003, 04:36 PM
3/11/03:
Morning: Kicked around a soccer ball for 45 minutes; not too strenuous but it ruled!

Afternoon:
Bench: 185x5x5
Dips: 0x10, 25x10, 35x9, 45x6
Incline Bench: 135x8,6,5
Flies: 25x12, 35x8, 30x10
Pec Dec: burnout 75d65d55d45d35
Hammer Curl Machine: 80x10, 90x10, 100x6, burnout 55d45d35

MixmasterNash
03-12-2003, 08:12 PM
3/12/03:
Afternoon: Running, 2.5 miles

Night: Climbing, 1 hour

Beautiful day in the neightborhood: won Metroid Prime, rebuilt my bicycle shock, and ate a lot of food.

MixmasterNash
03-13-2003, 08:22 PM
3/13/03:
Pullups: 0x10, 45x8, 45x5, 45x5+25sec lockoff, 45x30sec lockoff, 90x15sec lockoff, 115x10 sec lockoff
Hammer low row machine: 100x10, 110x8, 120x6 one armed
Hammer high row machine: 3ppsx10, 3.5ppsx8, 4ppsx6
Machine shrugs: 165x15, 195/225/255x10, 165x15
DB farmer's: 100x30 sec

Sore as heck from lockoffs. Hopefully I will be stronger.

MixmasterNash
03-14-2003, 04:34 PM
3/14/03:
DB shoulder press: (45/50/55/50/45)x5
Cable rear delt: 30x10x3
DB lat raises: 20x8, 25x5, 20x8
Seated calf press: 90x15x3
Skull crushers: 75x10, 85x8, 95x6, 105x4

Running: 2 miles

MixmasterNash
03-18-2003, 06:51 PM
3/18/03:
Bench: 195x5x3, 195x4x2
Incline Bench: 115x10, 125x7, 135x5
Hammer Decline Bench: 90/side x10, 100x8, 105x6
DB Flies: 30x10x3
Hammer Curl:90x10, 100x8, 110x6, 45x21's

Running: 800m x2

MixmasterNash
03-21-2003, 11:45 AM
3/20/03:
Pullups: 0x10, 45x8, 70x2, 90x1, 115x.5, 90x10sec lockoff, 45x8 chins
Deadlifts: 135x10, 225x8, 275x6, 225x8
T-bar rows: 90x10, 135x8
High rows: 3pps x10, 3.5pps x8, 4pps x2x3
Shrugs: 195x10, 225x10, 255x10, 285x8, etc. 165x10, 165x20

MixmasterNash
03-22-2003, 01:40 PM
3/22/03:
Ultimate frisbee, 2 hours

MixmasterNash
03-23-2003, 03:34 PM
3/23/03:
Climbing, Cary boulders, 2 hours

MixmasterNash
03-24-2003, 07:31 PM
3/24/03: Leg Day!
Squats: 45x10, 185x10, 225x8, 255x6
SLDL: 145x10, 195x8, 245x6
Seated calf press: 95x15, 105x15, 115x15
45 deg Leg Press: 4pps x10; 5x10, 6x10, 7x8, 8x6
Standing calf raise: 8x15, 10x15, 12x15
Superset w/ leg extensions: 12x10, 13x10, 14x10, 14d12d10d8d6d4 burnout

fuzz
03-24-2003, 09:04 PM
Nice squatting...how low you going on these?

MixmasterNash
03-25-2003, 12:52 PM
Thanks. I'm getting pretty close to parallel, although I should be going a bit lower. My hip was injuring a month ago and going deep still tweaks it a bit. I need to work on my technique; I've noticed pressure on my lower back from having the weight too far forward over my toes. I think a slightly wider stance may help.

Happy Note: There were 2 other people squatting in the gym when we were there. With the four of us, that makes six! Hot damn.

Fuzz: Cheers for stopping by. I really like your long term goals, btw.

MixmasterNash
03-25-2003, 07:50 PM
3/25/03:
Right tricep felt tweaky today; decided to do speed/high reps. Unfortunately, this interrupted my 5x5 cycle.

BB Bench: 135x10x5 - very fast, snapped right up
Hammer Decline: 85/side x15x3
Hammer Incline: 70/side x10, 9, 6
Pullover machine: 7.5, 8.5, 9.5x10
Pec Dec: 50x10x3

Crazy high reps. Never done anything like this before, probably won't do it again soon. Very pumped, but not feeling like I worked that hard.

MixmasterNash
03-27-2003, 06:05 PM
3/27/03: Back day!
Pullups: 0x10, 45x8, 45x8 chins, 70x4, 70x4 chins
Deadlifts: 135x10, 225x8, 275x4, 315x2
Hammer low row: 105x8, 115x8, 125x6
Hammer high row: 3pps x10, 3.5pps x8, 4pps x6
DB Shrugs: 90x10x3, 75d60d55d45d35
Leg raises: 20x3

Weight: 158 w/shoes

MixmasterNash
03-28-2003, 06:37 PM
3/28/03:
Climbing, UNC wall, 1.5 hours, climbed .10a, felt pretty easy

MixmasterNash
03-29-2003, 05:09 PM
3/29/03:
Ultimate, 2 hours

MixmasterNash
04-01-2003, 07:59 PM
4/1/01:
Bench: 185x5, 195x5, 205x5, 195x5, 185x5
Hammer Incline Bench: 80x10, 90x8, 105x6
Hammer Decline: 100x10, 110x8, 125x4
EZ-bar curl: 75x10, 85x8, 95x4
EZ-bar 21's: 45x3 sets

MixmasterNash
04-02-2003, 07:57 PM
4/2/03:
Quick warmup
Calf raise on Hammer leg press: 180x20x3
Squats: 135x10, 225x8, 275x6, 305xmiss
Calf raise on leg press sled: 5pps x20x3
Leg Press: 5ppsx10, 6x8, 7x6, 8x4, 8.5x4, 5x10
Seated calf raise/calf raise on Hammer: (90x20/180x20)x3
Calf raise on Hammer: 180x50

Time to become WBB's second calf jockey.

WillKuenzel
04-03-2003, 06:43 PM
Nice calf workout! How they feeling?


3/29/03:
Ultimate, 2 hoursI probably missed it back up here somewhere but what's ultimate?

MixmasterNash
04-04-2003, 11:36 AM
Hy: Thanks. Calves hurt, as planned. Ultimate (frisbee), geeky game hybrid of football/soccer with a disc, played by engineers and scientists.

4/3/03:
Pullups: 0x10, 45x8, 90x4, 135x0.5x2
Deadlifts: 135x10, 225x8, 275x6
Hammer high row: 3ppsx10, 4x4, 4.5x2, 5x2

Weight: 157
Notes: I was tired from leg day the night before, but everything went as expected. Need to bring chalk for any heavier deadlifts though.

MixmasterNash
04-13-2003, 12:21 AM
4/12/03:
Ultimate, 2 hours

Past week: Sunny Florida. Missed all of the bad weather in NC. Woot.

MixmasterNash
04-14-2003, 08:20 PM
4/14/03:
Squats: 145x10, 235x8, 275x6
SLDL: 135x10, 225x8, 275x6
Seated calf press: 90x25, 95x20 d 70x20, 95x20 d 70x10 d 45x10
Leg extensions: 12x12, 14x10, 16x10, 15x10 d 13x10 d11d9d7d5
45deg Leg press: 3pps x10x3, 1sec pause at bottom, knees in armpits
Hammer leg press machine calf press: 3pps x50x2, 3x50 d 2x50

Notes: Big PR on SLDL, but mainly just because I have never done heavy weights on them. Should go up to around 300x6, but need to remember chalk.

Weight: 156.5! I can stop exercising for a week and eat and drink like a pig and not gain any weight. People hate me for this. I hate me for this. I want to gain some friggin weight. I don't care if it's fat.

WillKuenzel
04-14-2003, 08:39 PM
Originally posted by MixmasterNash
Past week: Sunny Florida. Missed all of the bad weather in NC. Woot. :swear: Not cool!

Glad to see the week away didn't kill ya legs. Yeah, grab ya some chalk and hit those hammies hard next time.

MixmasterNash
04-14-2003, 08:50 PM
Sorry, HY, about making it rain like that, but I seem to have brought the nice weather back with me. You can thank me some other time. :P

So proud of my lifting pals. 4 of us doing squats and dl's. Only other person in the gym not being a curl jockey was a girl who was doing "squats" with good weight, 225#+, but only going 1/4 depth. Still, more weight than 95% of guys in the UNC gym.

MixmasterNash
04-15-2003, 09:17 PM
4/15/03:
Paid taxes.

BB Bench: 45x20, 135x8, 165x3, 205x1, 225x1x2 (w/ a bit of help from spotter)
Incline Bench Machine: 75x10, 90x8, 100x6, 110x6
DB Flies: 35x10, 40x8, 45x6
Hammer curl machine: 70x10, 80x8, 90x6, 45x15

Weight: 158

MixmasterNash
04-17-2003, 10:27 PM
4/17/03:
Pullups: 0x10, 8x45, 1x90x2, 90x30s lockoff, 45x8, 45x8 chins
Deads: 135x8, 225x6, 275x2, 315x1, 350x1
Hammer row: 100x10, 110x8, 120x6
BB shrugs: 185x12, 225x8, 135x15x4

Weight: 158

Notes: Happy with PR on deads. Chalk rules -> double over hand grip on all deads, including 350#! Made loud caveman sound as I pulled it up and locked it out. Scared some dude doing curls with a 15# db.

MixmasterNash
04-21-2003, 07:09 PM
4/20/03:
Climbing in the kitchen, 45 minutes

4/21/03:
Squats: 135x10, 225x8, 275x6
SLDL: 135x10, 225x8, 295x3x2 (no chalk, so I couldn't even hold on w/ alt. grip on last set; thus 2 sets
Leg Press sled: 3pps/4/5/6/7x10
Seated leg curl SS w/Seated calf raise: 10, 12, 13; 70x25x3
Calf press on HS leg press: 2pps x25, 2.5x25, 3x25, 3.5x25
Explosive calf press, 2pps, 50 reps each set, 1 set wide, 1 set narrow
Leg extension drop set: 16d14d12d10d8d6d4 (x10 on 16, x5 on every other)
Hanging leg raises: 3 sets

Weight: 157

MixmasterNash
04-22-2003, 08:34 PM
4/22/03:
BB Bench: 135x10, 185x5,5,3
HS military press: 65x8, 70x6, 55x8
DB flies: 35x10, 40x8, 45x6
Standing DB hammer curls: 25x10, 35x8, 40x6
HS bicep: 80x10, 90x8, 100x6, 115x3, 80x10, 45x15
EX bar curl: bar x25

Notes: Felt weak as sh*t on all presses. Maybe not enough food recently.

Weight: 157

MixmasterNash
04-24-2003, 11:34 AM
4/23/03:
Concert at Duke. Wilco rocks.
Standing: 1 rep x 3 hours
Beer curls: 32oz x 2

WillKuenzel
04-24-2003, 11:36 AM
Who was playing? 3 hours?!

MixmasterNash
04-24-2003, 01:27 PM
Wilco was the big name. Damn good. 2nd time I've seen them, but the first was about 5 years ago.

Better Than Ezra opened for them Didn't know they were still around. Got there halfway through their set.

The highlight of the evening was that everyone ignored Duke basketnall player Andre Buckner's stupid "rap" group, which consists of his posse of 40 people dancing. Not even rapping. More proof that Duke basketball is evil and stupid.

Some other local bands opened, so I think there was music for 5+ hours. And it was free. And I had forgotten that you can do pretty much anything on a private college campus, even in front of the cops.

MixmasterNash
04-25-2003, 11:57 AM
4/24/03:
Pullups: 0x10x3
Deadlifts: 135x10, 225x8, 275x6
HS high rows: 3pps x10x3
Shrugs: 135x15x5
HS leg press calf press: 2.5pps x25x4
Seated calf raise: 50x15, 100x15x2, 100x15d75x15d50x15
HS leg press calf press: 2pps x50x1

Weight: 157
Diet: Sucked.
Notes: Felt weak as hell. Must rest!

MixmasterNash
04-28-2003, 05:35 PM
4/28/03:
Squats: 135x10, 225x8, 275x6, 295x2, 315x1
HS leg press calf press: 2pps x50x3
Leg press sled: 4.5pps/5.5/6.5/7.5/8.5x10 each
Seated calf press: 75x25x3 with pause at top
HS leg press calf press: 3pps x25x4
Leg extension: 12x10, 14x10, 16x8d14d12d10d8d6d4 about 4 per
Leg raises: 20x3

Weight: 157
Diet: Slightly less sucky.
Notes: Good day, didn't feel like a weak pony. Didn't do deads because my back is a bit sore.

MixmasterNash
04-29-2003, 05:59 PM
4/29/03:
BB Bench: 165x10, 175x6, 185x4, 195x2
Incline BB Bench: 135x8, 145x6x2
Dips: bwx15x3
DB Flies: 25x10, 30x10, 25x8

MixmasterNash
05-06-2003, 04:52 PM
5/6/03:
Squat: 135x10, 225x8, 275x5x3
SLDL: 135x10, 185x8, 235x8
Seated calf press: 70x25, 80x20, 90x15
Leg extension: 12.5x10, 14.5x10, 16.5x10
Leg press: 4pps x 10, 6pps x20

Notes: Still super wired from tons of caffine and little sleep, even after the workout. Probably gonna crash soon.
Weight: 157

Coke
05-13-2003, 09:31 AM
Just dropping in to say hello :hello:
I really admire it when people do their own thing :)

MixmasterNash
05-13-2003, 11:30 AM
Hey thanks. Not much exercise recently due to end of semester and moving apartments. Probably nothing for the next two weeks either. At least I will get a workout carrying heavy boxes and furniture.

This summer I will become a hardcore rock climbing monster. And calf jockey.

MixmasterNash
06-02-2003, 04:40 PM
California!

5/27/03: climbing
5/28/03: climbing

5/29/03
-------
DB shoulder press: 40x10, 50x7, 45x8
DB bench: 65x6
DB lat raise SS w/ front raise: 25x8/25x8, 20x8/20x8
dips: bw x20, bw x15
rear delt fly machine: 70x10, 100x10
DB Pullover: 60x10
deadlifts: 135x10, 225x8, 275x3x2

5/30/03: climbing

6/2/03
------
squats: 135x10, 225x8, 275x6
calf raise (leg press sled): 3 pps x25x2
leg press: 3/4/5 pps x 10
leg extension: 130x10, 170x10, 130x10, 90x10
standing calf: 300x20, 375x15
donkey calf raise: 150x15x3
ez-bar curls: 60x10, 65x8, 70x6, 75x6, 80x4, 50x10

6/3/03: climbing

MixmasterNash
06-06-2003, 10:12 AM
6/4/03: ultimate, 2 hours

6/5/03
------
smith machine (blah) shoulder press and incline bench for a bunch of sets
some lat and front raises with 20lb DBs
rear delt fly machine stuff
some dips
heavy decline bench on HS machine
deads: 225x8, 265x6, 305x2, 325x1, 225x6
DB shrugs: 70x12, 100x8d70x8d55x6d45x8

weight: 158

WillKuenzel
06-06-2003, 10:17 AM
I miss our donkey calf raise machine. :cry:

MixmasterNash
06-06-2003, 02:33 PM
Hee hee, now I have the donkey power!
My gym in NC doesn't have one, but at least it had 6 power racks. New gym in Cali has 2 power racks (used for curling, of course), donkey machine, and the strangest assortment of exercise equipment, most of which looks like torture devices.

MixmasterNash
06-09-2003, 09:23 AM
6/6/03: climbing

6/8/03
------
Squats: 135x10, 225x8, 275x2, 315x1, 335x1, 225x8
Seated calf raise: 100x15x2
SLDL: 135x10, 225x8
Donkey calf raise: 150x15, 165x15, 150d135d120d105
Leg press: 4pps x10, 5x10, 6x10
Leg ext. machine: 150x20, 170x20, 150x20

Notes: Pretty nice freaking leg day. No soreness the day after (yet). Depth on squat PR was so-so, but I'm counting it. I felt like I could go for more, probably 355, but didn't have any spotters, and I wasn't even trying for a PR, but I felt good. Actually, the walkout was harder than the squat. Next month, and I'll use a easier warmup, probably 135x10, 225x5, 275x2, 315x1, PRx1.

Of course, I haven't gained any weight. Stupid weight: 157

MixmasterNash
06-11-2003, 12:04 PM
6/9/03: climbing, 1.5 hours

6/10/03
-------
Shoulder jockey routine:
Dips: BWx15, 25x8, 45x8, 70x5
DB mil. press: 40x10, 45x8, 50x6
DB lat raise ss w/ front raise: 20x8/20x8, 25x8/25x8
Rear delt. fly machine: 80x10, 100x10
Hammer bench press: 70/side x8, 80x6, 90x4
Hammer decline press: 135/side x5
Tricep press down: 170x10, 180x8, 190x6, 200x4, 150d120d100 burnout

Notes: DB mil. press is still pretty weak because of stabilizers.

Weight: 158

MixmasterNash
06-16-2003, 10:34 AM
6/11/03: ultimate, 1.5 hrs

6/12/03
-------
Pullups: bwx10, 45x8, 45x8
Deadlifts, conventional: 135x10, 225x8, 275x6, 225x8, 125x10
Shrugs: 135x15, 225x12, 135x20

Weight: 158

MixmasterNash
06-17-2003, 09:51 AM
6/16/03
-------
Dips: bw x15
DB shoulder press: 45x8, 50x6, 55x4, 60x4
Rear delt fly machine: 100x12, 120x10
DB Lat raise ss w/ DB front raise: 25x8/8x10, 20x10/20x10
Hammer bench press: 2pps x8
DB flies: 35x10
Standing calf raise: 2/3 stack x15, 4/5 stack x15, stack x15
Donkey calf raise: 150x15, 180x15, 210x15, 150x15
Calf rotation machine: 200x20x3/x30x1

Weight: 159

MixmasterNash
06-18-2003, 01:07 PM
6/17/03: climbing, 1.5 hours
6/18/03: ultimate!

MixmasterNash
06-20-2003, 10:14 AM
6/19/03
-------
Deadlifts and calves

Deads: 135x10, 225x8
Rack pulls (knee height): 315x1x4, 365x1, 405x1, 455x1, 495xmiss
Static holds: 315x30 count x3
Deads: 225x8
Shrugs: 185x15x2, 135x15

Standing calf raise: most of stack x15, stack x15x2
Donkey calf raise: 180x15x3
Calf rotation: 210x20x2, 250x15

Notes:
Haven't done rack pulls in a while, but the heavy weights seemed to go up. 455 hurt in a good way. Got 495 half way up -- next time, with a better progression, it should go. Static holds rocked my forearms and traps. Cllimbing tonight will be silly, but it will happen.

Weight: 159

Coke
06-22-2003, 09:31 AM
You ought to be pleased, passing previous numbers - that is great
:thumbup: keep it up Mix

MixmasterNash
06-24-2003, 09:13 AM
Thnak CoCoa!

6/20/03: climbing

6/23/03:
Squats: 135/185/225/185/135x10 each
Rotary calf: tons
Seated calf: middlin'
Donkey calf: yep

Notes: Felt like puking after 3rd and 4th sets of squats. Which would be cool if those weren't my usual warmup weights/reps. I think I was a little sick/feeling the effects of a very crazy weekend. Couldn't do any more leg work, so I did calves. Blah.

Weight: 159

MixmasterNash
06-30-2003, 10:11 AM
6/27/03:
Standing overhead press: 45x12, 65x10, 75x8, 65x8, or something
Deadlifts: 135x10, 225x8, 275x6
Calf stuff
Shoulder stuff

6/29/03:
Squats: 135/185/225/185/135x10 each
Bench: 135x10
Close grip bench: 95x10, 115x8, 135x6, 155x6
Bench: 135x10
Calf stuff

Notes: Excellent depth on all squats. Tiring as hell. Can't do any more legs after this. Taught roommate everything about weightlifiting in 30 minutes.

Weight: 162 -- I'm huge. Yay.

WillKuenzel
06-30-2003, 10:44 AM
Taught roommate everything about weightlifiting in 30 minutes. You must know more than me. :p

Workouts are looking good. How often do you climb?

MixmasterNash
06-30-2003, 12:07 PM
Here's what I taught my roommate after he asked, "What about abs? I really want to shrink my gut."

(Okay, after laughing uproariously. j/k I only laughed on the inside.)

(1) 10 sets of 30 tricep kickbacks with teh pink dumbells.
(2) 6000 crunches on one of those machine things.
(3) 10 billion reps on adductor machine.

Okay, what I really said:
(1) Weightlifting good.
(2) Don't want a gut? Diet.
(3) Don't overtrain.

I think that about covers it. I guess it actually took about 30 seconds. Everything else can be derived from these first principles.

MixmasterNash
06-30-2003, 12:12 PM
And climbing: 2-3 times a week. Hopefully mroe outdoors in the next few weeks.

Climbing (steep bouldering in particular) rules. You don't have to do any upper back, lats, biceps, grip or abs if you climb enough.

Legs, chest, traps and spinal erectors don't get worked at all so squat, bench, and deads are still key. And still fun!

MixmasterNash
07-02-2003, 11:27 AM
6/30/03: Soccer: fun, pain (still).

7/1/03: Climbing: 4-5 hard problems, laps on a 5.8, and about 60 pullups.

MixmasterNash
07-07-2003, 09:46 AM
7/2/03: frisbee, 1.5 hours

7/3/03
------
Standing mil. press: 45x10, 85x8, 105x6, 85x8
Hang clean and press: 45x10 (to get the feel!)
Deads: 135x10, 225x8, 275x2, 315x2 (no chalk, blah)
Calves
Maybe other stuff

7/5/03: light climbing, realized I hurt left bicep doing deads on Thu.

7/6/03
------
Squats: 135/185/235/185/135x10 each (yes, that's 235; first three with narrow stance, 4th with wide, 5th with super narrow)
Bench: 135x10
CG bench: 135x8, 155x6, 135x8
Bench: 135x10
Dips: bw x20x3
Tons o' calves

Weight: 162!!! Woot. Getting more huge-er. Not really.

MixmasterNash
07-09-2003, 09:43 AM
7/7/03: soccer, rules!

7/8/03: climbing, 2 hours, more endurance than power

7/9/03: frisbee

MixmasterNash
07-11-2003, 02:49 PM
7/10/03:

Warmup: bar x OH press, SLDL, high pulls, etc.

Hang clean and push press: 95x5x2, 95x1, 115x1, 135x miss
Standing OH press: 85x10

Deads: 135x8, 225x6, 275x2x1, 315x1, 365x.999

Notes: Went for a new max, I was VERY close to lockout, according to my partner, but I didn't feel I had it all the way back for enough time. However, hang cleans are FRIGGIN HARD. Tiring as heck, especially on grip. Grip wasn't a factor in the max dead, but my traps were definately a bit tired already. Next time I max, I will not do cleans and I will work a better progression on warmup. I'm certain I can hit 375+. I'm very happy with how 315 went up, by the way. Nice and smooth, felt natural.

Equipment: Chalk only.

Weight: 163-164!!! Joy.

MixmasterNash
07-14-2003, 09:53 AM
7/12/03:
Yosemite, Half Dome, 18 miles, +5000' there and -5000' back. Glorious pain.

7/13/03:
Bench: 135x10
CG bench: 135x8, 155x6, 135x8
Bench: 135x10
Dips: bw x15, 25x12, 45x10, 70x8, 90x3
Rear delt machine: 120x10, 100x10
DB Shrugs: 45x10, 90x10x3, 65x10, 45x10

Weight: 163

WillKuenzel
07-14-2003, 09:58 AM
Good job on the deads! You definitely would have had that, had you probably not done hangs before hand and you made a few changes to the warm ups.

I have to say, I'm jealous as hell of all the climbing you get to do. Its always something I've wanted to do but have never had the chance. UNCC had a rock climbing wall and I head out there any time they had a open day. How long have you been climbing?

MixmasterNash
07-15-2003, 09:47 AM
Hey, thanks. 4 years climbing irregularly and without focus. 2 years more seriously. I've become a decent boulderer, which is more like gymnastics than like traditional rock climbing.

HY: If you started climbing, you'd definately be the biggest and baddest dude at the crags. No problem getting on a route. :D With your build, I bet you'd be an excellent boulderer. All you need is some finger strength training. Technical endurance routes might be a different matter (for me too!), where the really skinny guys and girls shine.

Anyway, I'd actually like to take up some martial arts, probably when I return to NC in a few months: (1) Muay thai, because I want to learn how to punch. (2) Various grappling art, because I really like wrestling. A good friend of mine, with belts in m.t. and hapkido, really likes his gym so I'll probably start there.

MixmasterNash
07-21-2003, 10:20 AM
7/15/03: climbing, decent bouldering, hurt left knee quite badly, bouldered really well after that, in pain for next 5 days

7/20/03
-------
Bench: 135x10, 185x5x3, 135x10
Squats: 135x10, 225x8, 135x10
SLDL: 135x12, 185x10, 225x8
DB walking lunges: 50x30'x2
DB farmers walks: 90x60', 110x30'x2
Donkey calf machine: 165x15, 180x15, 195x8d165d135d105

Notes: Holy smeg, lunges were HARD and TIRING. So then I did farmers walks which totally destroyed me.

Weight: 164-ish, gained 2lbs of sweat during workout

MixmasterNash
07-23-2003, 02:13 PM
7/21/03: climbing, fair to middlin'; mad that no one was playing soccer

7/22/03
-------
Standing OH press: 45x15, 65x6, 95x5 Push press: 115x4, 135x1.5
S. OH press: 95x8
Hammer mil. press: 45ps x10, 55x8, 65x6
Rear delt machine: 110x10, 130x10, 150x10
DB lat/front raise: 25x8/8, 20x10/10
Abs

Notes: Haven't done a pure shoulder workout in a while. Felt fine, but sort of like a waste of time, except for the standing presses. I have big friggin' shoulders for my build, just not strong ones. Sigh.

Weight: 163

fuzz
07-23-2003, 02:32 PM
Do you do only bouldering or do you tackle any peaks?

MixmasterNash
07-23-2003, 04:14 PM
Hiya, fuzz! Mostly bouldering, mostly indoors. Outside, mostly hiking and and scambling. Hiking half dome was as close as I've gotten to "mountains climbing." I'm a loser. This summer, I only brought some basic gear out to Cali, not enough to even set top ropes, so I'm dependent upon others. I've got some mad strong gym fingers though!

Anyway, I'm going bouldering in Tahoe this weekend!!!!! (And to Reno for some nightlife!)

MixmasterNash
07-25-2003, 10:01 AM
7/24/03
-------
Deads: 45x15, 135x10, 225x8, 275x6, 135x10 (fast)
Lat pulldown machine: 2pps x10, 2.5x8, 2x10
Iso row machine: 2pps x10, 2(+10)x10, 2(+20)x8

Standing calf raise SS w/ donkey calf SS w/ EZ-bar bicep curl: stack x15/180x15/70x10, 2/3 stack x15/75x8, 4/5 stack x15/80x10
Rotary calf: a lot

DB shrugs: 90x10, 110x8, 75x15 d 60x10 d 45x10

Notes: Machines suck. Not gonna do those again.

Weight: 165 (2 lbs sweat!)

WillKuenzel
07-25-2003, 10:06 AM
Originally posted by MixmasterNash
Notes: Machines suck. Not gonna do those again.
I was wondering where the pull-ups were man. Pulldowns? And without any pull-ups in there? tuttut :p

MixmasterNash
07-25-2003, 02:04 PM
Heh, don't worry about the pullups. I do about 40-50 every time I go climbing, in addition to the climbing!

I haven't been doing weighted pullups at all though, for the whole summer, and I tried some a few weeks ago and they were hard. 90lbs was very hard, and 135 would have been impossible, whereas I could do a few reps 3 months ago. I guess it really is power vs. endurance. And my lock-off strength is totally awesome right now. :D

MixmasterNash
07-28-2003, 10:00 AM
7/26-27/03: hiking, canoeing, eating, sleeping, gambling, eating, feeding bears at Lake Tahoe.

MixmasterNash
07-29-2003, 10:16 AM
7/28/03
-------
Bench: 135x10, 185x5x3, 135x10
Dips: +45x10, +90x8, +45x10
DB Flies: 35x10, 45x8, 35x10
Skull crushers: 75x10, 85x8, 75x10

Weight: 163

MixmasterNash
07-30-2003, 10:02 AM
7/29/03
-------
Squat (narrow): 135x10, 225x6, 275x2, 315x1, 365x.5, 225x8
SLDL: 135x10, 225x10
Leg press: 4pps x10, 5x10, 6x10, 7x10

Notes: The power rack here SUCK. I have a hard time stepping the bar out of the holders for squats without banging a plate and messing up my balance. Overall, felt the squats much more in my back than legs, as is usual for narrow stance squats. Maybe time to go back to PL style.

Weight: 164.5, lots of sweat

MixmasterNash
08-01-2003, 09:16 AM
7/31/03: Climbing, slow but steady traversing to hard tweaky bouldering; fired a pretty hard problem (a v3+ move for sure) after about 5 attempts. The 2nd of which definately hurt my left middle finger, $@#%%&%!) but it was worth it to send.

MixmasterNash
08-06-2003, 10:54 AM
8/1/03-8/3/03: Crazy weekend -- worked and then partied my ass off. I guess dancing is cardio, especially after 4 hours.

8/6/03
------
Lower back and traps
Warmup: pullups, back extensions, light bench, military press, hang cleans, etc.
Hang clean and press: 65x6, 95x5x3, 65x8
Deads: 135x6, 225x10x3 (explosive)
Shrugs: 225x10, 8
Static hold: 315x30sec
Shrugs: 135x10 paused, 135x15 fast

Notes: Traps good and worked. Explosive deads (~50% faster than normal) are tiring as heck, especially at high reps, especially after cleans.

Weight: 165, yippie

Mental note: Starting next time, all deads will be done off of a 45 plate, to help improve bottom of lift.

MixmasterNash
08-07-2003, 12:09 PM
8/6/03
------
Calf day/night whatever; ran to gym and finished and came back in 20 minutes.

4 x calf superset of standing/donkey/rotary/seated x 10 reps each
Donkey drop set

Weight: 164; blah

MixmasterNash
08-14-2003, 10:40 AM
8/13/03
-------
Push day, since there are no more pull days this summer

Bench: 135x10, 185x5x3, 135x10
Dips: +0x10, +45x8, +90x7
DB mil. press: 50x8
Smith machine (counterbalanced) mil. press: 1ppsx8/6/6
EZ-bar curls: 65x10, 75x8, 85x6
Rear delt machine: 110x5... ouch, strained left medial deltoid head, no more shoulders

Calf superset of standing/donkey/rotary/seated x 2

Notes: Pushing felt stronger than I thought it would. No more pull days until September, if I can hold out, to allow for finger recovery and to focus on climbing. Okay, maybe a few cleans and presses.

Weight: 165
Diet: Sucks

MixmasterNash
08-18-2003, 10:40 AM
8/14/03: soccer, 2 hours, nothing like it for a leg workout

8/16/03
-------
Push
Bench: 135x10, 195x5x3, 135x10
Dips: +0x10, +45x8, +90x4
Rear delt. machine: 100x10, 120x8, 130x6
Seated smith machine mil. press: 45x10, 50x6, 45x8
EZ-bar curls: 65x10, 75x8, 80x6
DB lat raise SS w/ front raise: 25x8/8, 20x10/10

Weight: 164

8/17/03
-------
Legs
Squats (PL style): 135x10, 225x8, 275x6, 225x8, 135x10
Seated calf raise: 80x15, 105x12, 80x15
Ham. curls: 3 sets, 6-10 reps
Donkey calf: 135x15, 150x12, 165x10
Leg ext.: 3 sets, 10-15 reps
Rotary calf: 3 sets, bunch o' reps
Abs

Weight: 165
Notes: PL style goes up so much more easily than BB... even with sore legs from soccer. Can't do SLDLs because of finger, so I resorted to curls. Ack.

MixmasterNash
08-21-2003, 11:30 AM
8/20/03
-------
Bench and curl jockey day
Bench: 115x10, 195x5, 195x4+1, 195x3+2
Dips: +0x10, +45x8, +90x6
Incline bench: 145x5x3
EZ-bar curls: 65x10, 75x8, 80x6
DB Hammer curls: 30d25d20

Notes: I was weak. WEAK! Probably not enough food earlier in the day.

Weight: 167!!!! I felt bloated and I had just eaten half a pizza. Kick ass.

MixmasterNash
08-24-2003, 01:29 PM
8/23/03
-------
Bench day
Bench: 135x10, 185x5x3
Dips: +0x10, +45x8, +90x6
Standing OH press: 95x8x3
DB flies: 30x8x3
Cable lat pullovers: 100x10, 120x8, 130x6, 150x4
Abs

Notes: Sick of pressing stuff. I want my stupid finger to fix itself.

Weight: 166.5

FFeJ
08-24-2003, 05:14 PM
i'm sure you've talked about the finger injury before, but can you refresh on what happened ? btw nice work on the dips, do people stare at you everytime you do them ? it seems like there's always a couple staring at me, and i have yet to see anyone else do them, which might be why

MixmasterNash
08-24-2003, 09:35 PM
FFeJ, you're depressing me!!! First you're all "hot chicks blah blah volleyball shorts blah blah beer" and then you remind me of my crippling injury. :D

I hurt it climbing. I don't know exactly what happened, but I believe I possibly tore a ligment in my left middle finger. I felt it get hurt, and then kept climbing on it that day. Amazingly, I managed to send the bouldering problem I was working on. I deadlifted once and then climbed once more after that which was extremely stupid. Still hurts. I think I'll have to go to the doc when I get back to NC.

Re: Dips. Yep, people do stare at me when I do them or weighted pull-ups (I can't even do regular ones now... stupid finger). Almost no one does bodyweight exercises in any gym, and I've NEVER seen anyone besides me and my workout partner do weighted pullups and I can count the weighted dip-ers on one hand. My bench may be weak as hell, but I find some solace in my dips. :)

FFeJ
08-25-2003, 12:19 AM
hah i'm sorry dude, at least the crippled finger won't hinder your own ability to have fun :p

MixmasterNash
08-25-2003, 12:09 PM
8/25/03
-------
Worst leg day evar
Leg press: 2ppsx10, 4x10, 6x10, 7x10
Squat: 135x10
Tons o' calf stuff

Weight: 166.5

Notes: Felt sick going in, felt sick coming out; didn't even sleep at all last night. I think I'm sick or something. Probably has a lot to do with my horrible eating on Sunday.

MixmasterNash
09-02-2003, 04:51 PM
Back in the North Carolizzle. Word.

9/2/03
------
Push it real good
Bench: 0x20, 135x10, 185x6x3
Dips: 0x10, 45x8, 90x6
Incline machine: 90x8, 105x7, 115x4
EZ-bar curls: 65x10, 70x8, 85x6, 65x8
DB hammer curls: 30x6x2

Weight: 166
Notes: They moved everything around in the gym. It sucks.

MixmasterNash
09-03-2003, 05:23 PM
9/3/03
------
Leg day! A good one! Heck yeah!
Squat: 135/185/225/185/135x10 each, PL-style
Seated calf raise: 90/100/110x10
Seated leg curl: 8/10/12x10
Standing calf raise: 12x10x3
Calf on seated leg press: 270x15x4

Weight: 168!!! I'm a fat-arse! Yeah!

MixmasterNash
09-07-2003, 10:51 PM
9/6/03: Eating and more eating at a nice place in Tribeca. I must weigh a ton now. Awesome.

Okay, I can finally start a regular lifting schedule again now that I'm back in town for more than 3 days.

Here are the goals to be completed over the next 3 months.
- Get to 175lbs bw.
- Bench 250.
- Breathing squats, 225 for 20 reps.

Climbing and pulling goals have been put aside to focus on finger recovery. This will particularly affect my deadlift goal, since I'm going to be lifting with straps for the forseeable future.

FFeJ
09-07-2003, 10:57 PM
good luck on your goals, you're already getting close to 175 so you should hit that pretty quick.

Scott S
09-07-2003, 11:14 PM
I guess I never thought about it before, but training for endurance in BW pullups is probably more useful for rock climbing than raw strength, isn't it?

MixmasterNash
09-08-2003, 08:36 AM
The question isn't whether I'll hit 175, it's if I will have any muscle when I do. :D

Scott: I notice you're at Luther; always good to see someone at a small Iowa school -- I went to Grinnell.

Surprisingly, pullups aren't that critical for climbing. If you can do 5, that's probably enough. Lats are almost never the limiting factor. The best workout would be something like do a pullup, hang there for 30 sec, do another pullup, repeat. Also, lock off strength is very important. That said, I love pullups, and I really want to start doing them again. Friggin' finger.

Scott S
09-08-2003, 09:23 AM
Grinnell, eh? I have a good friend who goes there. She's really impressed with their anthro/archaeology(sp?) program. These small schools are wonderful, but so hard to justify financially. :cry:

Anyway, back to meathead stuff, I guess you *are* supposed to use your legs to get you up, right? I rock-climbed once, a long time ago! :)

MixmasterNash
09-08-2003, 11:25 AM
Well, they tell beginners that climbing is all about using your legs to push you up, which is a bunch of poppycock to make weak people feel better. It is about using your arms, legs, and the rest of your body to get up the rock. Finger strength, balance, and flexibility are the most important factors, followed by core and arm strength. Leg strength is dead last.

Grinnell seemed to have a cool antro program. I remember some of the people in my dorm running around in the woods and throwing spears and stuff.

Yeah, these small colleges are pricey, but in retrospect, worth every penny. I'm at a large state school now, one of the best public schools in the nation, and I don't think that the education is nearly the same.

Scott S
09-08-2003, 12:21 PM
Originally posted by MixmasterNash
poppycock

I must work this word into my vocabulary more often.


BTW, one of the cool new things in our new gym is a climbing wall. You're making me want to sign up for it now! :D

MixmasterNash
09-08-2003, 04:56 PM
9/8/03
------
Leg day!
Squats: 135/185/235/195/145x10 each
Seated calf raise: 90x12, 110x10, 130x8, 150x6
45deg leg press: a little/some/some and a bit x10 each
Donkey calf-style raise: a lot x15x3, some x30x2

Notes: Bumped the last three sets of squats up by 10 each and they still went pretty well. Decent form throughout.

Weight: 167-8

Scott: Go for it! Climbing is fun, it's an awesome workout, and it will eliminate and grip strength problems for back day. :D

MixmasterNash
09-09-2003, 05:06 PM
9/9/03
------
Bench and curl jockey day
Bench: 135x10, 195x5x3, 135x8
Incline machine: 90ps x6, 80x7, 70x8
Dips: bw x8/10/10
EZ-bar curls: 65x10, 75x8, 85x6, 95x3
DB hammer curls: 25x10, 30x8, 35x6
Abs

Notes: Felt great on bench, but really tired after that. Lots of caffine, too little food. But I'm chugging a protein shake and I'm going for 30 cent wings in a few. Mmmmmm.... 30 (30 cent) wings!

Weight: forgot...

ryan1117
09-09-2003, 05:14 PM
Originally posted by MixmasterNash
.... and I'm going for 30 cent wings in a few. Mmmmmm.... 30 (30 cent) wings!...
You're making me hungry. I remember some place back at home where they had something like 100 wings for 20 bucks. Their sauce was insanely good on the wings.

MixmasterNash
09-09-2003, 07:28 PM
Okay, I only had 24 wings + beer. The pre-dinner protein shake was holding me back from my usual 30. Now for more beer. My liver hates me. Metabolize this biatch!

MixmasterNash
09-10-2003, 06:54 PM
9/10/03: climbing, a couple of routes, fingerfelt twitchy, sigh.

carolinagirl
09-10-2003, 08:38 PM
Originally posted by MixmasterNash
Okay, I only had 24 wings + beer. The pre-dinner protein shake was holding me back from my usual 30.


******. 30 wings or bust!


So you're back, huh? Don't think I didn't hear what you said in Alex's journal about Duke being better than Carolina! I'm going to have you tarred and feathered and run out of town on a rail!!!!!



Heh. You might think I'm kidding.

MixmasterNash
09-10-2003, 10:50 PM
Oh my lord, how wrong I was. Today, I found proof that Carolina is the best school/place/whatever on earth. Now, I'm a rather hardcore feminist and all, but let me just say these two things:

Dance and gymnastics team tryouts. Hamstring stretches.

That is all. God bless UNC.

MixmasterNash
09-12-2003, 05:12 PM
9/11/03: frisbee

9/12/03
-------
Bling bling.
Standing mil. press: 45x12, 65x5, 95x5, 105x4, 115x3, 125x2, 135x2
Arnold press: 40x5, 45x5, 50x4
Rear/front/side lat raises: 20x10/10/3, 15x7, 15x/10/1010
Smith bench press, dynamic: 90x5, 140x3x3, 90x2x3

Weight: ???

carolinagirl
09-13-2003, 05:11 PM
Hey, what's the student rec gym like? I have to pay $120 extra a semester to use it b/c I'm continuing ed. :mad: So I've never been there. But I hate my gym, and want to change.



Tell me all.

MixmasterNash
09-13-2003, 08:53 PM
9/13/03: Frisbee, vs Duke CS. We lost cause we fielded a team of, well, everyone who came, including the less athletic among us and they had a bunch of "real" ultimate players. If we only played our top players, I think we could take them. I ran a lot, and pretty hard and got a nice sunburn, resulting in a 4 hour nap this afternoon. :D

re: NC gym. Everything, eh?

Well, the gym is servicable. They mucked it up, rearranging everything this summer so it's sort of crowded and a little tight. That said, it's only ever busy from 4-6:30pm on weekdays. I go during this time, and I've never really had any trouble getting weights or machines. It's nearly empty most other times. And it opens early and stays open until midnight during the week.

Good: Lots of power racks. Lots of plates. Lots of machines.

Bad: It closes on Saturdays during home football games (I never want to go to the gym on Sat., except for those days it seems...). Sometimes hard to find DBs. Too many bench and curl jockeys.

Ugly: Tons of cardio machines. Give me a break. Beautiful weather and people are running on a treadmill. Bah.

I'd say it's worth it for $120 for a semester. Much better deal than any private club I'm sure. And there are lots of skinny, punk boys doing curls in the power rack that you need to dominate.

I still haven't ever gone to AC fitness in C'boro though I have a free membership there. I'd give it to you if I could, but we've tried and it doesn't work. :(

MixmasterNash
09-15-2003, 04:42 PM
9/15/03
-------
Leg day! Legs way sore after many hard sprints on Sat.

Squats: 135x10, 185x5, 225x5, 275x5
SLDLs: 95x10, 135x8, 185x6, 235x6
Standing and seated calves

Notes: Deads!!!!!!!!! For the first time in 6 weeks. Way happy! Used straps and so I didn't have to grip with bad finger at all. 235 (yes, 235) felt fine.
Weight: forgot again...

Scott S
09-15-2003, 06:20 PM
I hear ya on the treadmils... c'mon, God made nature beautiful on purpose! ;)

(And what happened with your finger?)

WillKuenzel
09-15-2003, 07:53 PM
Get that finger fixed! Nice leg day man. Are you doing oly style squats or powerlifting style?

MixmasterNash
09-15-2003, 08:04 PM
I feel like such a pony wearing straps. It's like doing curls in the power rack.

Finger ain't working due to climbing injury. For 6 weeks now!

It's all good though, because I just had a meal consisting of all 4 major food groups: beer, sea creatures, pastries, and coffee.

Edit: PL-style but my form was crap today. I was way tired and didn't eat enough. At least they were all below parallel. I am much happier with my 5x10 squat days.

WillKuenzel
09-15-2003, 08:06 PM
Pastries is a food group? I think that's a sub group of the major food group SUGAR!! :p

MixmasterNash
09-15-2003, 08:11 PM
I think the sea creatures are fighting over the sugar in my stomach right now. Must drink beer to pacify them. :D

WillKuenzel
09-15-2003, 08:13 PM
I understand a funnel really helps to get it done quicker. :angel:

MixmasterNash
09-15-2003, 08:16 PM
Nah, I just cut a hole in the side and shotgun. ;)

<10sec for a 24oz can of Schlitz malt liquor!

WillKuenzel
09-15-2003, 08:16 PM
:eek: Holy hell!

Scott S
09-15-2003, 09:04 PM
Shotgunning is so '80s... :rolleyes:

MixmasterNash
09-15-2003, 10:22 PM
Pulls out can of pbr, knife, and g&r cassette, gets in camaro, and primps mullet.

MixmasterNash
09-16-2003, 08:06 PM
9/16/03
-------
Hurricane preparation day.

Bench: 135x10, 195x5x3
Dips: +0x10, +45x8, +90x5
Incline bench: 70ps x8, 85ps x8, 105ps x3 d 80x3
EZ-bar curls: 75x8, 85x6, 75x8
DB hammer curls: 30x8

Weight: 167
Notes: I figure I'll need to be able to push the tree off of me when the hurricane arrives. Right. Now, for beer.

MixmasterNash
09-17-2003, 12:17 AM
Krispy Kremes are cardio, right?

5 down...

carolinagirl
09-17-2003, 01:56 PM
Beer is cardio too.



Beer and Krispy Kremes together are HIIT.




You ready for tomorrow? I am SO ready. :angel: I am practically an honorary Boy Scout, I'm so ready. I even bought Sterno - in case I get tired of potted meat and saltines, I can cook.


I bet they won't cancel class. They NEVER cancel class.

WillKuenzel
09-17-2003, 02:02 PM
I want to see you ride your bike to class in that! :p

MixmasterNash
09-17-2003, 02:40 PM
Damn, I try to stay away from all that acronym crap, but the reason I bought and ate 5 krispy kremes was that I drank 7 beers. :P

I'm ready too. Stopped at Sam Quik Shop in Durham and have all sorts of fancy beers, along with the usual PBR. Hell, I've got enough gear I could go live in the beach right now: mountaineering tent (100mph wind rated??? doubtful, without snow walls), waterproof outerwear up the wazoo, and enough stoves and fuel to cook a pig. Hey wait, we are cooking a pig, on Friday too, hurricane or not.

As a friend of mine memorably once said, as the heavens opened up and we were drenched to bone and blasted by wind: "F*ck you, God!" This didn't please the Christians among us.

But HELL if Irene is messing with our pig pickin'.

carolinagirl
09-17-2003, 03:08 PM
Isabel, dumbass.

IceRgrrl
09-17-2003, 03:09 PM
Originally posted by MixmasterNash

I'm ready too. Stopped at Sam Quik Shop in Durham and have all sorts of fancy beers, along with the usual PBR. Hell, I've got enough gear I could go live in the beach right now: mountaineering tent (100mph wind rated??? doubtful, without snow walls), waterproof outerwear up the wazoo, and enough stoves and fuel to cook a pig. Hey wait, we are cooking a pig, on Friday too, hurricane or not.
LMAO! Sounds like you have the right fightin' spirit. And I'm SOooo jealous that you're cooking a pig :drooling: I haven't been to a proper pig roast since I lived in the West.


As a friend of mine memorably once said, as the heavens opened up and we were drenched to bone and blasted by wind: "F*ck you, God!" This didn't please the Christians among us.


And that is a classic mental picture... :p

Hope you get through it all safe and dry and stuffed to the gills with pork and beer!

MixmasterNash
09-17-2003, 06:38 PM
Isabel, Irene, whatever!

Damn women (the storm, I mean ;D).

MixmasterNash
09-20-2003, 01:44 PM
9/19/03
-------
Shoulder day and stuff

Pullups: +0x10x2
Standing mil. press: 45x10, 65x5, 95x5, 105x5, 115x5, 125x5
Steep incline smith press: 90/110/130/110/90x3, explosive
Hang cleans: 65x5, 95x5x3
Power shrugs: 185x10, 235x10

Notes: Finger felt so-so.
Weight:167-ish

9/20/03: frisbee!

MixmasterNash
09-22-2003, 05:02 PM
9/22/03
-------
Leg day
Squats: 135x10, 185x5, 225x5, 275x5
SLDLs: 135x10, 225x8, 275x6, 315x4
Donkey and seated calves

Notes: More deads!!!!!!!!! Strapped of course. tuttut :mad:

Scott S
09-22-2003, 06:22 PM
Have you seen a doctor about your finger yet? tuttut

carolinagirl
09-23-2003, 12:40 PM
I'm going to switch to AC Fitness, I think. There are power racks and people who compete and coach powerlifting over there, I found out. And a bunch of them are training Westside, which I'd like to see. Also one of my favorite lifting partners goes there way more than he goes to my crappy gym.


You lied to me about the SRC not being crowded. tuttut

MixmasterNash
09-23-2003, 01:57 PM
Bah, I just wanted you to mete out lifting justice to the maximum number of punk ass frat boys.

It's really only crowded right after usual work hours!!! It's bad from 4-6:30-ish but it's rarely busy at any other time I've ever gone. I've never been before noon, ever, though.

WillKuenzel
09-23-2003, 02:49 PM
Originally posted by MixmasterNash
I've never been before noon, ever, though. LMAO!! For some reason that just strikes me as funny, slacker. :p

MixmasterNash
09-23-2003, 03:02 PM
Bah, I've got better things to do, like drink beer or watch TV.

Early morning training does not agree with me. I hate running in the morning. I hate sports in the morning. I hate doing anything in the morning. Then again, my night typically goes until 2am. More beer and TV after all.

WillKuenzel
09-23-2003, 03:04 PM
Beer? TV? What are these mysterious things of which you speak? :confused: :p

MixmasterNash
09-23-2003, 04:58 PM
9/23/03
-------
Beer and TV day.

Bench: 135x10, 200x5, 200x4x2
Dips: +0x10, +25x8, +45x6, +90x5
Incline bench: 90ps x5x3
EZ-bar curls: 75x8x3
DB hammer curls: 25x8
Abs

Weight: 168

carolinagirl
09-23-2003, 05:28 PM
Originally posted by MixmasterNash
I've never been before noon, ever, though.


Originally posted by MixmasterNash
...I've got better things to do, like drink beer or watch TV.


Mmmmmm. Beer and TV in the morning.


The computer science department sounds remarkably lax.

MixmasterNash
09-23-2003, 05:31 PM
That's just on days that start with 'T' or 'S' or end in 'ay'.

MixmasterNash
09-25-2003, 05:12 PM
9/20/03: climbing! Finger was fair to hurting.

9/25/03
-------
Shoulder day and stuff

Pullups: +0x10x2
Hang clean and press: 65x5, 95x5, 105x5, 115x4, 65x8x3
Power shrugs: 185x8x3
Fast deadlifts standing on plates: 135x5, 235(235!)x2x5
Steep incline smith press: 1ppsx8x3

Notes: Finger felt so-so. Tried overhead squats, no go.
Weight:168-ish

carolinagirl
09-25-2003, 06:56 PM
Yay finger! Glad it's feeling better. Now you'll stop complaining about no climbing and stuff.



I joined AC Fitness today, btw. Didn't you say that you were a member there too? (A gift from your apartment complex or something?) We should deadlift, or something.


(Unless you're one of them internet weirdos.)

MixmasterNash
09-29-2003, 05:57 PM
9/29/03
-------
Leg day
Squats: 135x10, 185x10, 225x10, 185x10, 135x10
SLDLs (strapped): 135x10, 225x8, 315x6
Half ROM leg press: 4pps x10, 6x10, 8x10

Notes: Lower back is destroyed from squats and DLs. Didn't feel that quads got enough through, so I did partial leg presses -- that definately worked. And I've got a nice, shapely butt that is getting too big.

Weight: 169!!! Heaviest ever! Lots of beer belly fat!

MixmasterNash
09-30-2003, 07:10 PM
9/30/03
-------
Beer and TV day, part 2.

Bench: 135x6, 185x2, 205x1, 225x miss, 225x miss (so close!), 225x miss
Dips: +45x8, +90x6, +115x2, +45x8
Incline bench: 70ps x6, 80x6, 90x6
EZ-bar curls: 65x10, 75x8, 85x5
DB reverse curls, one arm barbell curls: burnout

Notes: 225 on bench was close! Finger position on first was pinkies on rings, definately stalled about 3 inches off chest. Next was middle finger on ring, was VERY close. I'd say I could have probably put up 220, especially since 205 was easy. Next was wider still, index on ring, didn't go anywhere. I was pissed so I had a good set of dips. This basically finished off the last month or two of chest focus. I'm not sure what to do to add to my bench though. I can't decide whether to go PL specific like westside, or try to add some mass and work on power later.

Weight: 168

IceRgrrl
10-01-2003, 05:46 AM
Mixman, you only weigh 8 lbs. more than me...no wonder I have problems with pullups...LOL!

MixmasterNash
10-01-2003, 09:25 AM
But you're uh, a fit athlete, whereas I am attempting to become a small, rolly polly gnome. Only 20 more lbs to go!

WillKuenzel
10-01-2003, 10:10 AM
I only weigh a couple pounds more than you. You need to get on the ball dude!

Krispy Kremes all around!!

MixmasterNash
10-01-2003, 10:36 AM
I know... and I'm actually damn skinny. HY, you're sure you're not 4'6"? Because you look way bigger than me. Not just the ripped/cut thing either. BIGGER, by way more than 8 lbs. OH well, the magic of camera tricks. And I weight with my gym clothes on. That must be worth 15 lbs.

carolinagirl
10-01-2003, 02:06 PM
I weigh one pound MORE than you. :(

MixmasterNash
10-01-2003, 03:07 PM
The World Beer Festival is this weekend in Durham!!! I'll be going for the, Jesus, 5th year in a row.

http://www.allaboutbeer.com/wbf2003/

Particularly drool inducing:
http://www.allaboutbeer.com/wbf2003/beerlineup.html

I'm going to take a box of Krispy Kremes with me. Bulking ahoy!

MixmasterNash
10-02-2003, 01:01 AM
10/1/03: Oh yeah, I climbed tonight and stuff.

Finger is so-so, especially since I warmed up too quickly. I did a 5.6 and a 5.7 or something. Routes that are depressingly easy, or should be, unless you can't really use your left hand. Sigh. Climbing is so depressing now.

MixmasterNash
10-03-2003, 09:24 AM
10/2/03
-------
Back day, the first one in a long time.

Pullups: +0x10x2
Deads: 135x10, 225x8, 315x6 all strapped
DB rows: 70x8, 80x6, 90x6
Shrugs: 225x10, 135x10
Power shrugs: 225x8

Weight: 167

BEER BEER BEER

MixmasterNash
10-03-2003, 05:02 PM
10/3/03
-------
Shoulders and twigs

Standing mil. press: 45x10, 65x5, 95x5x5
DB Rear delt. (15lbs) ss w/ lateral raise ss w/ front raise (20 each), 10/10/10x2
Dynamic mil. smith press: 45/side x2x5

Calf raise, donkey on leg press ss w/ seated: 3pps x15/1pps x12 x 5 sets

Weight: 168
Notes: BEER BEER BEER in 23 hours.

MixmasterNash
10-04-2003, 11:34 PM
BEER BEER BEER BEER BEER

Mission accomplished,

carolinagirl
10-05-2003, 01:17 PM
I went last year. It wasn't that great.


Too many fruity beers. And they don't give you enough of the good ones. And it was hot. And we had to go to a wedding later that afternoon, so it was quite a long day of continuous drinking. (And we were late to the wedding, and also really really drunk when we got there.)


So anyhow, we forwent the beer festival this year.

MixmasterNash
10-06-2003, 04:57 PM
Blasphemer! It was great for the 5th year in a row! I always go to the evening session though. A hot beer tent would definately suck. 10/5/03 was spent recovering.

10/6/03
-------
Power leg day

Squats: 135x10, 185x5, 225x3, 255x3, 285x3, 305x2+miss
SLDL: 135x10, 185x10, 225x10
Leg press, half ROM, explosive: 3pps/5/7/8x10

Notes: Really good depth on all squats, slightly below parallel. First two went up pretty well at 305 but failed completely at the bottom of the 3rd rep and bailed on the pins. Diet yesterday and today sucked and probably had a lot to do with it. Kept it light on SLDLs after heavy pulling last week.

Weight: 166

MixmasterNash
10-06-2003, 06:22 PM
Here's the plan, Stan. I'm going to follow this workout for the next two months and see what happens, ending right before Turkey-day. Along with eating a lot, I'd like to put on 5lbs of muscle and gain a little bit of strength. Strangely enough, this plan dawned on me during my third set of squats. I'm focusing on legs and pressing. Hopefully my finger will be better at the end.

Two week super-cycle, 4 weeks of each.
Week A, 10/6, 10/20, 11/3, 11/17, Power, 3-5 sets of 3-5 reps
Week B, 10/13, 10/27, 11/10, 11/24, Hypertrophy, 3-5 sets of 10 reps

Mon., legs; Tues., chest; Wed., climb; Thu., back; Fri., shoulders and calves.
All basically the same exercises I've been doing, but I'm going to go to CG bench for size and bench off pins for power.

Scott S
10-06-2003, 06:47 PM
Looks like fun! Alternating weeks of strength and size if I'm reading it right. Only thing is, I'd probably stick to fewer sets during the hypertrophy weeks. Unless you're using considerably less weight then.

Hope it goes well! :thumbup:

MixmasterNash
10-06-2003, 07:00 PM
Thanks! I've been watching your hypertrophy specific work, and I've had good results with high rep stuff, but I felt like I was really loosing power.

For example, the 5x10 squats have led to growth in my legs like I've never seen before, but my maxes have gone WAY down. Maybe I can just maintain strength and get some size!

MixmasterNash
10-07-2003, 04:55 PM
10/7/03
-------
Power chest day

Bench: 135x10, 175x3, 185x3, 195x3, 205x3, 215x1+miss
Incline bench: 135x8x3
EZ-bar curl: 45x10, 65x10, 75x8, 85x6, 45x12
Abs

Notes: Got up 215x1 which is a 1RM but failed on the 2nd rep.

Budiak
10-09-2003, 02:41 AM
Long live silver bromide!




*jumps out window, hides in book depository

MixmasterNash
10-09-2003, 04:42 PM
Bud: And digital can suck it! Fight the good fight!

10/8/03: climbing, medium pain, managed to injure ring finger on same hand while compensating for middle finger... I suck.

10/9/03
-------
Super-happy power happy deadlift happy day

Pullups and stuff
Deads: 135x8, 225x5, 275x3, 315x3, 345x3, 365x3, 405x1 (Yay, but it doesn't really count 'cause I was strapped. Still felt pretty heavy though.)

Weight: 169... Good.

Notes: I was going to just do triples, but I was so close to 4 plates I just had to go for it. Seemed to work. My primal scream frightened the curl jockeys, so it was pretty productive. Yay for me. Now, time to suck down some protein.

Updated fun fact of the day:
Quick math reveals a total of 6510lbs deadlifted today. :D

FFeJ
10-09-2003, 04:57 PM
Nice dead nonetheless :cool:

Budiak
10-09-2003, 11:27 PM
Heh. I was out shooting with a buddy and he has a Canon D-10 and I use a Canon Elan-7, shooting Tmax 3200. Anyways, we both snag some shots of this hot chicks ass, but when we get home, oh no, what happened to magic digital man? Oh no, files corrupted! HAHAHAHHA!!!

Where's your digital magic now, Flash Gordon? RENEW! RENEW!

MixmasterNash
10-10-2003, 04:55 PM
10/10/03
--------
Shoulders and calves

Standing mil. press: 45x10, 65x5, 95x3, 105x3, 115x3
DB lat/front raise: 25x8/20x8, 25x8/20x8
Smith mil. press: 45/side x8x3

Donkey-ish calf raise on leg press/seated calf raise: (3pps x15/1pps x12)x2, (4ppsx15/1pps x12)x3

Weight: 168
Notes: Wha'eva, I do wha' I want!

MixmasterNash
10-13-2003, 11:08 PM
10/13/03
--------
Legs

Squats: 0x0
SLDL: 0x0
Leg Press: 0x0
Interpol concert: F'ing rocked!

Notes: I came down with some cold type thing after drinking 15 beers on saturday. So I decided to do some Active Recovery tonight and so I drank some beer and inhaled a lot of smoke at a kick ass rock concert.

Budiak
10-13-2003, 11:16 PM
Kickass leg workout. The Stuntaz would be proud.

RG570
10-13-2003, 11:19 PM
=( I missed out on interpol a few nights ago... and I didn't train legs either.

Scott S
10-14-2003, 12:23 AM
Man I think that's about the least volume I've ever seen for a leg workout! :thumbup:

MixmasterNash
10-14-2003, 02:30 PM
I heard that low volume is good for strength, right? :rolleyes: :D

WillKuenzel
10-14-2003, 02:34 PM
Right!

SquareHead
10-14-2003, 02:36 PM
Mixmaster :spam: Hey mang. Where do you climb? Have you ever been to devils courthouse?

MixmasterNash
10-17-2003, 04:06 PM
Hey squarehead, I haven't been to Devil's Courthouse. I hear it's often closed for birds and stuff. I've been to Pilot, and some places around Asheville. Not to much around here though, which is depressing because NC has damn good climbing for the East coast. I've done a lot more out in Cali.

In other news, I've been sick as a dog the whole week. No exercise sucks, but I've watched probably 15 episodes of ST:TNG. Yes, I am a dork.

:( for having the flu.
:( for no lifting.
:) for my awesome girl who fed me chicken soup all week.

MixmasterNash
10-20-2003, 05:01 PM
Flu seemed to have abated over the weekend.

10/20/03
--------
Leg day and sickness recovery

Squats: 135x10, 185x8, 225x6
SLDL: 135x10, 185x8, 225x6
Seated donkey calf raise SS w/ Seated Calf raise: 4pps x12x5 w/ 90x12, 100x12, 110x10
Leg extension: 1ppsx10x3
Toe raise, 1plate on toes x12x2

Weight: 165... BOO HISS, stupid flu.

carolinagirl
10-21-2003, 06:04 PM
It was the chicken soup. It's magic.


But it's NOT anabolic.


Get well and get your ass back in the gym.

MixmasterNash
10-21-2003, 08:26 PM
Right-o, wee lass, I've heeded your warning! Thanks though... :D

10/21/03
--------
Quick chest and climbing

BB bench: 135x10
CG BB bench: 135x10, 155x8, 165x6
BB bench: 135x10
Incline BB bench: 135x3 - slow, 115x3x4 - explosive

Climbing: 5.5, 5.8, 5.6; I am so weak, it's ridiculous. Finger still hurts. Suck. SUCK.

Weight: 166

WillKuenzel
10-21-2003, 08:29 PM
Fix that damn finger, will ya?

MixmasterNash
10-26-2003, 12:11 AM
Finger repair attempt involved a bunch of beers. It definately worked. For two hours, I was pain free!

Let's review my diet for today:
-Huevos rancheros: yummie, with lots of eggs and a lot of cheese
-Tuna and a salad: salads suck.
-Huge ass pork chops, ~1lb, and some other stuff
-Ice cream, mint chocolate chip, ~1/2lb
-6 beers and a manhattan

Man my diet is AWESOME. Except I need to eat a lot more. Damn.

Et cetera: Beer was followed by some bootylicious bumping and grinding in Durham. Durham is so preppy and wannabe gangsta. Good times.

MixmasterNash
10-26-2003, 09:13 PM
Foodinating the foodinator.

10/26/03
--------
3 egg whites
16oz milk
coffee
spagettios, small can
chicken soup, large can
Elmo fruit snacks
oatmeal
multivitamin, 600mg glucosamine
coke
tuna, 1 can
large cheese pizza, half
beer, 1 unit
8oz mint chocolate chip ice cream

Budiak
10-26-2003, 09:27 PM
I hate you.

MixmasterNash
10-27-2003, 12:01 PM
I hate me too. I was still hungry after all of that. And I am still a skinny little girl.

MixmasterNash
10-27-2003, 04:44 PM
10/27/03
--------
El pukinator leg day

Squats: (135/185/225/185/135)x10
SLDL: (135/225/315)x6
Seated calf raise SS w/ donkey-style calf press: (1pps/4pps)x10x3

Weight: 166

Notes: Came close to heaving on 225 and 2nd 185 set. Yay! Haven't done anything this hard in over a month. Weight sucks, especially since I ate 4 pounds of food yesterday, and at least 2 today.

Scott S
10-27-2003, 06:50 PM
You should've had some green tea beforehand. I hear that works wonders.

MixmasterNash
10-27-2003, 11:21 PM
I'm pretty mellow, but my coffee might have to kick your green tea's ass. Wussy drink!

10/27/03
--------
3 egg whites
2 slices cheese pizza
multivitamin, 600mg glucosamine
Big ass chicken burrito
Yogurt
30g protein shake
2 slices cheese pizza
16oz milk
bunch o' carrot
can of peas and carrots
tuna, 1 can
candy corn
cheese

Scott S
10-27-2003, 11:27 PM
LOL

*I* personally drink coffee myself. Just thought I'd be the helpful neighbor and pass on some green tea tips. :thumbup:

Budiak
10-27-2003, 11:28 PM
Split filter.





Nuff said.

MixmasterNash
10-27-2003, 11:39 PM
Split filter. For the coffee? Grinds will be all up is my biznatch. I just found my camera manual for the first time. I have a long way to go before I start with any advanced development techniques.

fuzz
10-28-2003, 12:42 AM
You should add egg nog to your diet. I hear thats good for bulking.

That and lard.

MixmasterNash
10-28-2003, 03:28 PM
I'm might have to go to the egg nog/clotted cream/lard injection diet. Screw atkins, that wussy.

10/28/03
--------
BB bench: 115x6, 135x6
CG bench: 135x6, 165x5
BB bench: 185x5
Decline bench machine: 3ppsx6, 3.5x5, 4x3
Hammer bicep machine: 100x6x3
DB hammer curls: 25x8x3

Notes: Moved okay weight, but I didn't stick to any coherent plan, so it was lame.

Scott S
10-28-2003, 03:39 PM
And a bottle of Bailey's on ice for dessert... :drooling:

MixmasterNash
10-28-2003, 11:26 PM
10/28/03
--------
milk
oatmeal
spinach calzone
multivitamin, 600mg glucosamine
21 buffalo wings
2 beers
milk
green beans

MixmasterNash
10-29-2003, 06:12 PM
10/29/03: climbing, 5.7, 5.9, 5.7, 5.5, 5.8

Finger HURTS. Ass.

WillKuenzel
10-29-2003, 06:15 PM
Originally posted by MixmasterNash
spinach calzone

:eek:

*retch*

MixmasterNash
10-29-2003, 06:42 PM
Wha wha wha whaaaa? Bite your tongue! Calzone's kick ass!!! I don't like spinach at all, EXCEPT in calzones and on pizza. Same with anchovies.


10/29/03
--------
chicken soup
16oz chocolate milk
veg sushi
yogurt
1/2 pound of chicken
multivitamin, 600mg glucosamine, advil for finger
lasanga
beer
carrots
yogurt

MixmasterNash
10-30-2003, 04:34 PM
10/30/03
--------
Rack pulls and uh triceps.

Bench: 135x10
CG Bench: 135x6x3
Deads: 135x6, 225x6
Rack pulls from knee height: 315x6, 405x3, 455x1, 500x1
Bubb Rubb says "Wooo wooo!"
Deads: 135x10 to stretch hams
Shrugs: 225x8x2
V-bar tri pushdown: 120x8, 150x8, 165x8, 180x8, 195x3, 135x10

Weight: 167
Notes: My hamstrings are SORE. I got the 500 up about an inch and it stopped so I think I shifted back a little and it went up, all with hamstrings. And yes, I had 5 plates and a 2.5 on each side. Good lockout too. Pleased with self.

fuzz
10-30-2003, 04:40 PM
What do the numbers mean for your climbing sessions?

MixmasterNash
10-30-2003, 11:53 PM
Those numbers are the route difficiulties on the Yosemite Decimal System, the North American standard for rating rock climbs. There are a bunch of other rating systems, the most important being French, German, and British, and the separate bouldering scales.

There are six categories, "1" through "6" where 1 means walking, 2 is walking cross country, 3 is scrambling with hands, 4 is scrambling with death potential. The "5." means that the route is a free climb and is what all rock climbs are labeled. "6" is a climb that cannot be sone with your hands, requiring equipment.

The number following the "." is the climbing route difficulty, from .1 to .14 (possibly .15) as of this writing. .1 to .4 is pretty easy, any fit person could climb it without training, .5-.7 requires a little skill, .8-.9 is intermediate, and .10+ is very difficult. Ratings are augmented with a "+" or "-" to indicate that a climb is at the hard or easy end of the spectrum for that particular rating. Furthermore, for .10-.14, these grades are further subdivided into a, b, c, and d, easy to hard.

Example: A 5.10a climb is the easiest 5.10, 5.10- is approximately equivalent to 5.10a/b, etc.

And, virtually every single climbing route in the U.S. has been rated with this system.

I was climbing easy 5.10 and bouldering (unroped, short route climbing) into the 5.11's this summer. The gap between 5.9 and 5.11 is enormous; a 5.11a/b is certainly twice the difficulty of a 5.9. This is why I am pissed at my dumb finger. Imagine benching 300 all summer, but then tweaking your elbow and only being able to bench 150 for the next 6 months.

That enough for ya fuzz? :D

MixmasterNash
10-31-2003, 12:46 AM
10/30/03
--------
milk
oatmeal
veg pizza slice
milk
veg sushi
soda
30g protein shake
spicy chicken sandwich
soda
lasagna
cheese
tuna, 1 can

MixmasterNash
10-31-2003, 03:31 PM
10/31/03
--------
Shoulders and calves

Standing strict BB press: 65x5, 95x8x2
DB side/front/rear raises: (25x8/25x8/15x8)x2
Smith seated mil. press: 100x6. 70x3x3 explosive
Calf press: 4pps x75 with rest/pause

Weight: 168

Notes: HALLOWEEEEEEEN! 75,000 drunk people ahoy!

rpffly
10-31-2003, 03:58 PM
I've always wondered what those numbers meant. I had about a 1.9+ route on my way to the store the other day....... with the strikers and all.;)

MixmasterNash
11-03-2003, 04:49 PM
LOL, remember though rpf, if you use a baseball bat or car to cet through the strikers, it's an aid route, class 6. :D

In other news, HOLY CRAP, the food is good at Fearington Village. $80 prix fixe but it's worth it. 6 full courses, maybe 7, I was overwhelmed by the kick ass food.

MixmasterNash
11-03-2003, 04:59 PM
Wow, Halloween was crazy. Huge turnout, lots of fun, 78,000 people! 20 drinks or so later, my Saturday was less fun...

11/3/03
-------
Leg day

Squats: 135x8, 185x5, 225x3, 275x3x3
SLDL: 135x10, 185x8, 225x6
DB Walking Lunges: 50/hand x ~50' x2
Seated calf press ss w/ donkey calf press: (1pps x10/4pps x10)x3

Notes: My squats suck. I need to prioritize them over deads for a couple of months. My diet today also sucked, which didn't help. The lunges were quite exhausting and I know I will be having ass cramps tomorrow.

MixmasterNash
11-04-2003, 04:38 PM
11/4/03
-------
Push.

Bench: 135x8, 205x3, 185x5, 165x8, 145x10
Incline hammer strength: 90/side x6, 100x5, 90x6
Dips: bw x10x3
V-bar tri pushdown: 160x10, 165x8

Notes: Didn't feel that great today either. Must eat more.

IceRgrrl
11-05-2003, 02:53 PM
Originally posted by MixmasterNash
The lunges were quite exhausting and I know I will be having ass cramps tomorrow.

LOL! Hooray for ass cramps! :D Did you leave the gym walking funny? Or was the floor kind of shaky? ;)

MixmasterNash
11-05-2003, 03:36 PM
Indeed, after my previous squat session (50 reps! :D) I was fine until the following night, when I got in my car and _tried_ to drive. I was unable to depress the clutch without my ENTIRE ass cramping up. I drove 10 miles in 2nd gear. :)

MixmasterNash
11-05-2003, 06:24 PM
11/5/03
-------
Climbing: About 4 or 5 5.7's.

Finger feels better than in past weeks.

fuzz
11-05-2003, 06:51 PM
Thanks for the in-depth explanation.

I've gone bouldering once, and it was pretty difficult for me at the time (being out of shape and inexperienced). I do enjoy hiking as much as I can, but from all the trail guides I've looked at I've never seen ratings like that. Are most trails also ranked on the scale, or is it mainly used just for climbing?

Also, do you do any 6's, or is that more a different style of climbing altogther (requiring more money, resources, help from others, etc)?


Originally posted by MixmasterNash
Those numbers are the route difficiulties on the Yosemite
[snip]
That enough for ya fuzz? :D

MixmasterNash
11-05-2003, 07:23 PM
Nope, nothing other than climbs are rated. Guide books might mention a class 3 or 4 approach or something like that, but the entire ratings system is just a historical oddity. 6's are those insane big wall climbs where they take a tent up the wall and what looks to be 8 bazillion pounds of gear. Here's a good picture of all the crap:
http://www.alpineadven.com/jpgphotoimages/Ericonaid.jpg
:eek: :eek:

I love hiking too. I finally did the Half Dome hike in Yosemite this summer. Finally! 20 miles of fun. :)

MixmasterNash
11-06-2003, 05:23 PM
11/6/03
-------
Beer and lettuce. Back.

Pullups: bw x10
HS pulldown: 135x8x2
HS low row: 100x8x2
HS high row: 135x8, 160x8
Cable row: 10x8, 11x8, 7x25
HS biceps: 70x8, 80x5 d 70x3

Notes: Quick and tiring. I haven't done much conventional rowing and pulling recently. Used strap for left hand only; good call, not too much finger pain.

MixmasterNash
11-07-2003, 04:18 PM
11/7/03
-------
G'day.

OH press: 45x10, 65x8
Push press: 95x5, 115x3, 135x3, 145x miss, 95x8
Squats, breathing: 185x20
Calf press: 4pps x75 total reps, about 4 short rests

Notes 1: Pain. I puked up a little bit in my mouth when I was walking home. Yeah. What's sad is 185 is nowhere near my 10 rep max, like a 20 rep breathing set should be. I can't imagine doing 245-265x20.

Notes 2: Feeling a little back strain from the pressing. Maybe I need to break down and wear a belt.

Notes 3: Guided By Voices tomorrow night!!!!!!!!!!!!!!!!!!

Scott S
11-08-2003, 01:08 AM
Neat. I'm gonna be trying push presses tomorrow. They look like fun. Also fun is GBV -- great band! :D

MixmasterNash
11-10-2003, 05:29 PM
11/8/03: frisbee, 1.5 hours, and...

GBV! GBV! GBV!

Excellent show... overall, it wasn't quite as good as the one last fall, but their first encore was awesome. It had all of their kick ass anthems, back to back to back. 4 out of 5 stars.

11/10/03
--------
Tri-focused chest day.

BB bench: 135x10
CG BB bench: 135x8, 145x8, 155x8
DB incline: 55x6x3
Hammer decline bench: 2pps x8x3
V-bar tri pushdowns: 150x8, 165x8, 165 d 135 d 105 d 75 burnout

Time: < 45 min.
Weight: 168

Notes: Feet were sore from frisbee and jumping up and down for GBV, so I swapped chest day with leg day.

WillKuenzel
11-10-2003, 06:46 PM
Originally posted by MixmasterNash
Beer and lettuce. Back.

Lettuce never speak of such green leafy things again.

Man, I just love being cheesy.

Scott S
11-10-2003, 07:19 PM
Damn, you beet me to it. :(

MixmasterNash
11-10-2003, 07:24 PM
Ha Ha Ha






Where "Ha" equals "Will and Scott are asshats."

WillKuenzel
11-10-2003, 07:37 PM
Well now, doesn't this put us in a bit of a pickle?

Scott S
11-10-2003, 07:53 PM
I mustard my best effort...

Budiak
11-11-2003, 01:15 AM
Well, you sure don't put much effort into spelling.

MixmasterNash
11-11-2003, 05:13 PM
11/11/03
--------
Glorious leg day.

Squats: 135x10 (fast as usual), 185x10 (super fast!), 225x10 (medium fast), 185x10, 135x10 (too fast!)
SLDL: 225x8, 315x6 (kept these low because of heavy dead day later this week)
Leg press: 5pps x8, 7x6, 9x4
Donkey calf press ss w/ seated: (4pps x10/1pps x10)x3

Weight: 167

Notes: I was blown away by the speed of the squats, especially since my quads were sore form the weekend. 185 went up as fast at 135; I think it's a good dynamic speed, for future reference. I still get a little pain in my lower back when I go really fast; same with speed deads.

Also, leg pressed next to beach muscle-only 1st years from my department. They stood and gawked during the 9pps set. I asked why they only bench and didn't do legs. They said, and I quote, "Why would we want to do that?" After 10 sets of legs, I had no energy to correct them. I could only laugh in their face.

MixmasterNash
11-12-2003, 06:34 PM
11/12/03: climbing, 1.5 hours or so. Got in a few solid climbs, including a 5.9(?) and some slightly easier climbs.

MixmasterNash
11-13-2003, 04:42 PM
11/13/03
--------
Back.

Pullups: bw x8x2
DB rows: 80x8/8, 90x8/8
BB rows: 135x8, 155x8
Hammer high row: 3pps x8, 3.5pps x8
Hammer curl: 95x8, 85 d 75 d 65 d 55 d 45

Weight: 167

Notes: Fun. Apparently, we've convinced the curl jockeys from my department to do legs! Good for them! I showed them to the leg press, bestowed my blessing, and explained how they won't die if they fail with three plates per side.