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Delphi
11-28-2001, 11:06 PM
Intro
I keep track of my workouts religiously with a program I wrote in, you guessed it, Delphi 5 Pro. I probably won't post my workouts here on a daily basis. I will post here some stuff about my workout scheme in general, equipment, etc.

Stats
age- 42
height- 6'3"
weight- 206
bf- 12-21% depending on if I set my wife's Tanita scale to Adult or Athlete- probably 15-16%
measurements- don't have em

Equipment
Bowflex Power Pro
410# of power rods (max available)
homemade squat attachment
leg attachment
lat pulldown atachment
Body-Solid VKR for chins, dips, leg raises

General Statements
1) I know freeweights are the ideal for lifting.
2) I don't have a schedule conducive to using a gym.
3) Wouldn't want to use a gym even if I could.
4) No spotter available for freeweight squats and bench presses- wife has Sacro-Iliac Syndrome.
5) I don't do the bull caca workout you see on the Bowflex commercials.
6) Workouts are focused on compound exercises- squats, deads, bench presses, dips, chinups, rows.
7) Can't do flyes, upright rows, lateral raises bacause of rotator cuff problem.
8) I can occasionally do overhead presses but they scare me.
9) Delts look surprisingly good, considering 7 & 8.
10) I'm aware that Bowflex poundages are 10-15% inflated over freeweight numbers.
11) I'm not interested in whether Bowflex exercises translate into the "real world." I stand at an O.R. table, drive A LOT between hospitals, and walk from patient to patient during the day. Freeweights don't translate to those activities, either.
12) Now that I've established my Don't-Give-a-Sh!t attitude toward Bowflex vs freeweights, I'll proceed with my workouts. ;)

Delphi
11-28-2001, 11:18 PM
General
I do a high-intensity, fairly low-volume workout. I'm almost a HIT jedi. ;) I have a push-pull split. I work out every third day, sometimes every 4th, depending on my work schedule. I don't recover quickly enough to do a workout every other day. Workouts last 30-45 minutes.

Sets
I usually do 2 sets per exercise. Occasionally I'll do a third set on something if I want to work a little more on a body part. I try to rotate that around so that each part gets an extra set every now and then. I do the compound exercises first, then a few isolation exercises, then some ab work each workout.

Reps
squats and deads- work up to 20 reps, then go up 10# the next workout
other compounds (rows, bench press, pulldowns)- work up to 12 reps, then go up in weight
isolation (curls, pushdowns)- work up to 10-12, then go up in weight
chinups- work up to 8 reps, then add weight
abs- work up to 15 reps, then add weight

Delphi
11-28-2001, 11:31 PM
Explaining the jibberish
I'll be cutting and pasting info out of my workout program. It stores data in two Ini files for each month- one for date, one for body part. The splits below show the body part, then the exercise. The = sign is there because it's an Ini file. I'm too lazy to delete all the = signs. I'll eventually have a web page set up so you can see what the program looks like. Will probably put the program there for download, if anybody wants to play around with it.

Push
Quads- Squat=
Pecs- Parallel Dip=
Pecs- Bench Press=
Calf- One Leg Calf Raise= (one-legged)
Delts- Overhead Press=
Triceps- Triceps Pushdown=
Abs- Side Crunch=

Push
Lats- Chinup=
Erectors- Dead Lift=
Traps- Shoulder Shrug=
Lats- Seated Row=
Lats- Pulldown=
Biceps- Curl=
Forearms- Wrist Curl=
Abs- Inclined Crunch=
Abs- Seated Crunch=


The Push day is fairly constant between workouts. On Pull day I'll mix up the order or selection of the secondary back exercises, depending on if I want to emphasize my back or biceps on that particular day.

Delphi
11-28-2001, 11:37 PM
Here's my most recent workouts. The format:

[Date]
Group=(Push or Pull)
(Exercise #)=(Body Part)- Set #1, Set #2, Set #3

Each set is listed as (# reps)/(weight)

Here's my last 2 workouts. I got switched around on my ab workouts this week, so they're backwards regarding push/pull days. The Pull day was started at about 9:30 pm, so it's a little more abbreviated than usual.

[24]
Group=Push
01=Quads- Squat, 17/270, 10/240
02=Pecs- Parallel Dip, 8/7, 4/5
03=Pecs- Bench Press, 4.5/260, 4.5/220
04=Calf- One Leg Calf Raise, 21/370, 15/370, 11/370
05=Delts- Overhead Press, 11/90, 5.5/80
06=Triceps- Triceps Pushdown, 9/110, 7/90
07=Quads- Leg Extension, 7/250
08=Abs- Inclined Crunch, 17/160
09=Abs- Seated Crunch, 14/170


[27]
Group=Pull
01=Lats- Chinup, 6.5/6, 2.5/4, 1.5/4
02=Erectors- Dead Lift, 14/310, 13/270
03=Traps- Shoulder Shrug, 6/300, 9/280, 6/260
04=Lats- Seated Row, 12/260
05=Biceps- Curl, 7.5/104, 5.5/104, 7/90
06=Abs- Side Crunch, 13/160, 9/160


I am most disappointed with my chinups. Even with no extra weight, I cannot seem to do more then 9 reps. I decided to start adding weight, rather than trying to do more reps. I've gained 20# over the last 3 months, so the chinups are progressing, just not in terms of # of reps. This workout was the first time I had hung 6# on my belt. I add weight whenever I get to 7.5 or 8 reps.

Tryska
11-29-2001, 04:59 AM
*clears throat*

you forgot to mention the fact that you don't have opposable thumbs in your general statements, doctor.

hee hee....right on! you created a journal so i can heckle you!

umm...question? why don't the hammies have fair representation?

i suppose squats will hit them a little, but i think you should overcome the fear of SLDLs.

Delphi
12-01-2001, 09:32 AM
*clears throat*

you forgot to mention the fact that you don't have opposable thumbs in your general statements, doctor.

*flings poo*

umm...question? why don't the hammies have fair representation?

i suppose squats will hit them a little, but i think you should overcome the fear of SLDLs.

I've had lumbar strains in the past. I've had to get on a Medrol DosePack twice in the last year and a half. With either standing or driving most of the day I can't afford to have that happen again. I haven't had any problems since I started doing bldl's, but I'm too chicken to do sldl's. I have a leg attachment and recently started doing leg extensions after squats. I may start occasionally doing leg curls after bldl's.



note to self: Trash Tryska's journal sometime next week :evillaugh

Delphi
12-01-2001, 09:59 AM
I bought this Bowflex thing in January and lifted 4-5 times a week, too many sets overall, too many isolation exercises. I've maxed out on two-legged calf raises and have switched to doing one-legged calf raises. The leg attachment lets me do leg extensions and leg curls. These alone are not sufficient for working out the legs, IMO. There is a way to do leg presses, but there's not enough resistance available to do any good. One-legged leg presses on this thing are dangerous.

I bought the squat attachment in late July and started doing squats and bent-legged dead lifts at that time. The BLDL's have been progressing steadily since then. The squat attachment has curled side edges which limit how wide a stance I can use. I eventually made a new squat attachment out of pressed wood that lets me use as a wide a stance as I need. I was immediately able to do squat heavier without discomfort in the knees and back. I'll eventually post links to some picture of my workout equipment and I'll show it then.


Here's my squats since I started doing them in July:

July
13=11/160, 11/180, 9/180, 8/180
20=13/160, 11/180, 10/180
(layoff due to back pain)

August (doing a whole-body routine at that time)
11=7/200
16=9/200
20=11/200
23=10/200
28=10/220
30=16/220

September (switched to a push/pull split, made the new squat attchment)
04=10/240, 6/220
10=14/240, 7/220
17=10/250, 6/220
23=13/250, 9/220
29=15/250, 8/220

October
06=20/250, 6/220 :cool:
13=8/260, 8/230, 6/200
23=13/260, 7/230
31=16/260, 7/230

November
06=20/260, 7/230 :cool:
11=5/270, 9/240
17=11/270, 9/240
24=17/270, 10/240

December
01=20/270, 10/240 :cool:


Here's my deadlifts since August:

August (doing a whole-body routine at that time)
04=7/200
07=10/200, 6/200
11=10/220
16=9/240
20=11/240
28=15/240

September (switched to a push/pull split)
02=16/250
07=14/260
14=13/270
20=20/280 :cool:
26=7/290, 8/290

October
03=20/290 :cool:
15=10/300, 10/260
(stopped doing them to avoid overtraining, but noticed a drop-off)
(in progress on shrugs and some loss in gripping ability)

November
03=9/300, 7/260
14=14/300, 11/260
21=20/300 :cool:
27=14/310, 13/270
(should be able to do 20/310 when I do deads again on 12/4) :cool:


I've found out that I can use DB-type grips instead of a bar for deads, which makes the lift more of a trap bar-style deadlift. I did this a couple of times when my back was tight. It works the quads more puts less strain on my lumbar area.

Tryska
12-01-2001, 11:30 AM
leg curls are an excellent idea......although, wouldn't getting your core muscles up to par lessen the chances of suffering lumbar strain again?

those are sme nice numbers for squats and deads...do you know roughly what the conversion would be from bowflex to iron?

Delphi
12-01-2001, 12:11 PM
My spinal erectors have gotten better since I started doing bldl's and squats. I've always had some degree of low back discomfort and this is the first prolonged period of time where I haven't. I'm afraid of pushing my luck. To tell the truth, I've never actually seen anybody do sldl's and don't have any real access to people that do. I'm a LONER, you see. LOL There's a good deal of hip extension that occurs with bldl's and that's about as far as I'm brave enough to go for now. . Call me a wimp. I'll look in my Stuart MCRobert book and see if he describes it. If he does I might reconsider.

The official Bowflex line is that the resistance is roughly equal to freeweights. They're FOS on that, as they are on LOTS of things. (I plan in the near future to post some pics showing how they recommend doing OHP's and how I found is a safe way to do it. Their way causes you to pull from behind your back. I'm convinced now that that's how I fried my rotator cuff.)

Back to the subject, I estimate that the Bowflex numbers are inflated up to 10-15% over freeweights, depending on the exercise. I have no hard evidence, but I noticed that much discrepancy when I used a gym in the hotel we stayed at in Washington DC this spring. Triceps pushdowns are probably about the same, while bench pressing with the pec bars extended out have the largest discrepancy. On the latter exercise, extending the pec bars causes the rods to be bent from a less severe angle. One day I might post pics of that, too.

They're showing a Bowflex commercial on TV as I write this. Those commercials are completely FOS. I like my machine and my workouts, but I can't stand the company or the commercials. See, I'm not brainwashed. ;)

Tryska
12-01-2001, 12:20 PM
la la la la.....

Do SLDLs like a Girl..... (http://www.stumptuous.com/weights.html)

click on workouts, the the kompleat kompendium then scroll to one-legged deadlift, and click the link for proper deadlift form......

Delphi
12-01-2001, 01:19 PM
Dork and Diva- I love it. I want a girl to come SHOW me how to do them.;)

Neil
12-03-2001, 11:07 PM
If you don't mind me asking, what is Sacro-Iliac syndrome?

Delphi
12-03-2001, 11:21 PM
Originally posted by Neil
If you don't mind me asking, what is Sacro-Iliac syndrome?

There's a relatively immobile joint on each side of the sacrum where it attaches to the back of the pelvis. Very tough ligaments hold it in place. If the ligaments get torn or stretched it causes lots of pain, especially when the body is flexed forward at the pelvis. Laura did hers in on the left side by arching her back while trying to do incline situps. Hers has been screwed up for over a year now. She's tried PT, chiropractic manipulation, and steroid injections.

Here's a link to a good page on it. (http://www.kalindra.com/guide.htm)

Neil
12-03-2001, 11:34 PM
thanks doc, good info.

Delphi
12-04-2001, 09:57 PM
Did my Pull routine tonight. Fairly disappointing workout- first one of those in quite a while. Did the Push routine Saturday and didn't follow up with the usual protein powder shakes and creatine. Also didn't eat very much over the weekend. Hopefully the next workout will be better.

[04]
Group=Pull
01=Lats- Chinup, 6.5/6, 3.5/4, 6 neg- no progress from last time :mad:
02=Erectors- Dead Lift, 15/310, 10/270
03=Traps- Shoulder Shrug, 8/300, 9/280
04=Biceps- Curl, 6/124- really sucked :mad:
05=Lats- Pulldown, 6/200, 4/160
06=Lats- Reverse Grip Pulldown, 5/160
07=Abs- Seated Crunch, 16/170, 11/170

Delphi
12-09-2001, 05:48 AM
Last workout was Friday. It was most excellent, Garth.

[07]
Group=Push
01=Quads- Squat, 12/280, 8/260
02=Pecs- Bench Press, 10/260, 5/200
03=Pecs- Parallel Dip, 4/10, 3/6
04=Calf- One Leg Calf Raise, 22/370, 18/370, 10/370
05=Quads- Leg Extension, 12/250
06=Delts- Overhead Press, 9/100, 8/80
07=Pecs- Front Downward Fly, 10/120, 7/100
08=Abs- Side Crunch, 11/170, 10/170


Squats
A new revelation hit me. My center of strength on squats lies between my heels. If I concentrate on "pushing down" on this area with my heels I am Superman. Instead of feeling strain in the quads and back, it becomes a whole-body exercise. I just stand up and it's my entire body doing it. Friday was the first time I had tried 280. Usually I would have had trouble getting into a standing position and completing the first rep. No problem at all. The last two times I went up in weight I made 8 and 5 reps. This time it was 12. :cool:

Bench press
Moved this in front on parallel bar dips for two reasons:
#1) Had been doing dips first since 11/11 and my triceps were fried by the time I did bench presses. I had made no progress on benches since then. On the other hand I had gone from 9/5 (reps/weight) to 10/7.
#2) Wrists are usually sore the day after doing dips. The last week they've been sore every day. Thinking about laying off dips for a week or so to let the soreness go away. Bench presses don't bother them. I'm making sure my wrists are not hyperextended, but there is some abduction (radial deflection) that I cannot avoid.

overhead press
Loving getting back to these. Found a way to do them on the Bowflex without the resistance coming from behind me. I'll post pics of this soon, I promise. *puts check in the mail* No shoulder pain AT ALL. Next step is to reclaim doing flyes!

calf raises
These are one-legged. Trying to get up to 25 reps on the first set. At about 20 reps the calves are getting pumped and I'm having trouble maintaining full ROM. Oh well, I've added a third set. Hopefully I'll gain more mass.

Delphi
12-10-2001, 09:02 PM
Did my Pull routine tonight. Several interesting things happened:

Deadlifts- legs were weak and lower back didn't feel right. Quit after 1.5 reps on 1st set. Will try them again in 6 days.

Chinups- I've been trying to add weight since I don't seem to be able to do more than 8 reps no matter what weight I use, including none. Currently stuck at 7 reps with 6 lbs on belt. Overtraining? Next workout I won't do any chins or pulldowns.

Hammer curls- made some grips for them, using old broken grips I had for the Bowflex. Enjoyed doing them. I may actually start doing them instead of supinated grip curls for awhile.

BTW, I've ordered Captain of Crush grips from IronMind. Ordered the Trainer and #1. Plan on doing grip work at the end of Pull days.



[10]
Group=Pull
01=Lats- Chinup, 7/6, 2.5/4, 5 neg
02=Traps- Shoulder Shrug, 12/300, 8/280 :cool:
03=Lats- Seated Row, 8/270, 8/240
04=Traps- Scapular Retraction, 12/270, 10/250 :cool:
05=Lats- Pulldown, 7/200
06=Forearms- Hammer Curl, 9/90, 7/70, 7/50
07=Abs- Inclined Crunch, 20/160, 15/160
08=Abs- Seated Crunch, 11/180

PowerManDL
12-10-2001, 09:03 PM
IronMind has the coolest training stuff. Soon as I get some cash, I'm going to go on a frenzy.

Delphi
12-12-2001, 07:30 PM
I'm keeping track of my workout with a program I wrote in Delphi Pro 5. I had previously posted a link to a very ugly webpage that had some shots of the program's main screen and some pop-up windows. Now that I've loaded my HTML editor on my laptop I've redone the webpage. The links:

The main screen... (pages.prodigy.net/delphidoc/software/app.gif)

With a pop-up date log... (pages.prodigy.net/delphidoc/software/applog.gif)

With a pop-up graph... (pages.prodigy.net/delphidoc/software/appgraph.gif)

A page with all the pics at once... (pages.prodigy.net/delphidoc/software.htm)



If anybody wants to download a zip file containing the program with some data files (600kb) send me a PM with your email address in it. If you decide you want to use it I can tell you how to customize it for your own use. I've only tried it at 1024x768 resolution so I may have to tweak it for use at other screen sizes. It's only for Windoze. If you have a Mac, then GET A REAL COMPUTER.

Delphi
12-13-2001, 09:33 PM
Push day today:

[13]
Group=Push
01=Quads- Squat, 16/280, 9/260
02=Pecs- Bench Press, 12/260, 5.5/200 :cool:
03=Pecs- Parallel Dip, 6/10, 3/6
04=Calf- One Leg Calf Raise, 18/380, 12/380, 7/380
05=Delts- Overhead Press, 10/100, 10/80
06=Quads- Leg Extension, 7.5/260, 8/200
07=Abs- Side Crunch, 13/170, 10/170
08=Abs- Russian Twist, 10/10

Had a new personal best on *every* lift today :cool:. Push days have definitely been going better than Pull days lately. I think the main reason for that is the fact that I'm doing very few isolation exercises except for calf raises and leg extensions. Haven't done any triceps isolation exercises for several workouts. By the time I've done bench presses, dips, and overhead presses I don't need to do any additional triceps work. I need to find a way to do the same on Pull days.

Did Russian twists for the first time today. Seemed to go OK, but I definitely don't have the form down yet. Did twists with 10 pounds and will keep it there until I'm sure I'm doing them correctly.

Legs are definitely weak and fatigued tonight. Went to see Behind Enemy Lines afterward and had trouble sitting in a chair for that length of time. People behind me must have hated me for shifting around as much as I did. Now if I can just get some sleep tonight without my legs being all jumpy.

Tryska
12-14-2001, 04:17 AM
hehe....how are your legs feeling today?

congrats ont he personal bests...great work!

Delphi
12-14-2001, 03:13 PM
5:30 workout
6:30 supper
7:30 Behind Enemy Lines
9:30 surf the net
11:20 go to bed
11:30 paged by the ER
1:30 to the OR for an appendectomy
3:00 back home in bed
3:30 paged by a nurse
5:20 alarm goes off



Eight hours of sleep a night? Yeah, right.


Legs feel thick. So does my brain. :cry:

Tryska
12-14-2001, 04:41 PM
ahh..ya gotta love being on call.

look at it this way....you saved somebody's life last night. :D

Delphi
12-16-2001, 04:44 PM
Pull day once again.


[16]
Group=Pull
01=Lats- Chinup, 9.5/0, 3.5/4
02=Erectors- Dead Lift, 9/310
03=Traps- Shoulder Shrug, 7/310, 7/280
04=Lats- Seated Row, 11/270, 10/240
05=Forearms- Hammer Curl, 10/90, 8/70, 8/50
06=Abs- Inclined Crunch, 20/160, 17/160
07=Abs- Seated Crunch, 13/180, 12/170



Chinups
Really thinking about what I can do to perform better on chinups. I've thought about the possibility of overtraining. I've never done more than 3 sets, but I have done some rows and pulldowns afterwards. I said last time that I wasn't going to do chinups today, but I did anyway. It's not a matter of being tired by the time I get to them because I've been doing them as my first exercise since Sept 7. I thought of other ways to change up my routine, and I decided to do the first set with no weight and then add weight for the next set. I also did not take 3-4 seconds to do the eccentric phase like I usually do. I was suprised to do 9.5 reps on the first set. I may stick with a faster cadence for awhile to try to develop different muscle fibers.


Hammer curls
I made the workout more abbreviated than usual, as well. I did do 3 sets of Hammer curls. I promise I'm not turning into a curl jockey. This was only the second time I got to use the new grips I made for doing them. I'm really enjoying doing them, and I couldn't resist doing a third set. At least I'm enjoying something on Pull day.


Deadlifts
Last workout my back hurt on the second rep of deads so I quit doing them. Today I did better, but far shy of the 15 reps I had done two weeks ago. This will pass. My back is a little tight. Past experience has taught me to not try doing a lot of stretching when this is going on- just makes it worse.





Overall I'm still quite frustrated with Pull day. I'm currently not doing too much work. My diet isn't anything to get below 10% body fat on, but it's adequate for building muscle. Lots of protein, adequate calories, taking a multivitamin. Maybe I can get more sleep at night. Yeah, and maybe monkeys will fly out of my butt.

Delphi
12-17-2001, 02:19 PM
After cogitating on it overnight, this is what I'm going to do to improve my chins:

1) Faster rep cadence. Not ballistic, not bouncing off the bottom.
2) First set bodyweight only, second set with weight. Will do this for several weeks, and then go back to the other way around.
3) More sleep. Got 7 hours last night, 1:45 POWER nap this afternoon. Gotta love Mondays.
4) Examine diet. This is gonna be painful. During the day it's usually a burger and diet Coke as I drive between Cleburne and Granbury. I'll post later what kind of damage I do on a typical day. ? EFAs?

Questions for the peanut gallery:
1) Should I do a set of negative reps? If so, then every workout? As pulllups or chinups?
2) I can do all the exercises "real" people do. How much should I be doing of deads, shrugs, rows, pulldowns?
3) Diet recommendations?

Tryska
12-17-2001, 04:31 PM
post the usual diet first, and we can take it from there...

and what do you mean, how much should you be doing exactly? reps, sets, splits? which ones?

Delphi
12-17-2001, 04:46 PM
On a full Back (Pull) day I'll be doing 2 maybe 3 set of chinups. I usually do these too:

deads 1 x 10-20, 1 x 8-12
shrugs 2 x 8-12
rows 2 x 8-12
pulldowns 2 x 8-12
curls 2x 6-10
abs

Just wondering if people think I should stick with that, or do more/less sets.




Now for my True Confession:

Here's a typical day (today):

On the way to Granbury-
whey/glutamine/creatine/skim milk shake
egg/sausage/cheese/muffin from Burger King
1/2 of the tater tot looking things from BK

Lunch-
2 microwaved bean burritos
whey/glutamine/skim milk shake

Supper-
lettuce/tomato/bleu cheese salad
spaghetti w/ red meat sauce
1/4 of a French bread stick
whey/glutamine/ skim milk shake

Before bed-
whey/glutamine/skim milk shake





*sits in corner with fire extinguisher, awaiting flames*

Tryska
12-17-2001, 05:16 PM
Originally posted by DelphiDoc
Now for my True Confession:

Here's a typical day (today):

On the way to Granbury-
whey/glutamine/creatine/skim milk shake
egg/sausage/cheese/muffin from Burger King
1/2 of the tater tot looking things from BK

Lunch-
2 microwaved bean burritos
whey/glutamine/skim milk shake

Supper-
lettuce/tomato/bleu cheese salad
spaghetti w/ red meat sauce
1/4 of a French bread stick
whey/glutamine/ skim milk shake

Before bed-
whey/glutamine/skim milk shake





*sits in corner with fire extinguisher, awaiting flames*


*catches the vapors*

the bk? gotta go.

the bean burritos....gotta go.

dinner....ehh...too many simple carbs....but it's passable....

Delphi
12-17-2001, 05:23 PM
But but but if I don't eat BK and burritos I'll have to eat hel hel helth healthy foods! They didn't teach that in med school! I'm thinking about making some protein/oatmeal bars to munch on during the day- beats eating a double whopper for the meat patties. I did tell them no onions, no mayo, no cheese last time though. So they quadrupled up on ketchup instead. Any guess as to how many calories that slop above contains? What benefit would I get from supplementing with EFA's?

Tryska
12-17-2001, 05:38 PM
none, cuz you'd cancel the efas out with all those trans fats your consuming. j/k

as for a guess....hmmm...i can't tell you without researching...but it's a lot.

how abotu choosing stuff like subway instead? packing breakfast with you? that kinda thing?

Delphi
12-17-2001, 06:02 PM
So if you don't eat an Egg McMuffin what in the world do you pack for breakfast? All I can think of is fruit or a granola bar, both of which are high-sugar.

Fart Barker
12-17-2001, 06:49 PM
I'm afraid your diet is better than mine...

breakfast
3 donuts
2 cups coffee

brunch
2 deep fried burritos
1 mountain dew

lunch
1 steak
1 baked potato w/sour cream, butter, & ranch dressing
1 serving green beans
1 roll
2 slices pecan pie
1 glass iced tea w/sugar

snack
1 mountain dew

supper
2 rolls w/butter
2 fried chicken strips
1 rc cola

a fairly typical day except for the big lunch (christmas party at work)

Delphi
12-17-2001, 09:45 PM
I found some diet Mountain Dew at Walmart last week. Gonna break it out in the office tomorrow.:)

PowerManDL
12-17-2001, 09:47 PM
You guys eat horribly! I thought I had a bad diet, but damn!

Delphi
12-18-2001, 03:38 PM
Didn't get to eat lunch today.

Delphi
12-18-2001, 08:16 PM
Some of the long-promised pics of my equipment:

My personal gym (http://pages.prodigy.net/delphidoc/Pics/gym.gif)

The squat attachment (http://pages.prodigy.net/delphidoc/Pics/squat1.gif) I made- much better than the one Tom and Randy sell ;)

The squat attachment (http://pages.prodigy.net/delphidoc/Pics/squat2.gif) set up for use

A grip I made for Hammer curls (http://pages.prodigy.net/delphidoc/Pics/Hammer1.gif)

Doing the Hammer curls (http://pages.prodigy.net/delphidoc/Pics/Hammer2.gif)



All the pics (http://pages.prodigy.net/delphidoc/Bowflex.htm) on one page



My complete webpage (http://pages.prodigy.net/delphidoc/index.htm) so far

Tryska
12-19-2001, 04:06 AM
i'm still waiting for the pick to load,....but you could do some hardboiled eggs for breakfast.....you can skip the muffin part and eat the egg Mc part.....or.....

well it depends...do you wanna go High Pro/med fat/lo carb, or High Carb/High protein/lo fat?

Delphi
12-19-2001, 05:58 AM
I haven't the faintest idea. I could stand to lose 3-4% body fat, but I'd like to continue gaining muscle mass and strength. I just want to look like Rocky in Rocky IV!

Tryska
12-19-2001, 06:32 AM
you really ain't giving me much to work with bud.....

so how about this.....start simple, and just cut out the junk food....

cut out the simple sugars....eat more complex carbs, watch the trans fat intake (fat hidden in most fast and packaged food) basically clean up your act a little and make healthier choices.

Delphi
12-19-2001, 03:18 PM
Originally posted by Tryska
...do you wanna go High Pro/med fat/lo carb, or High Carb/High protein/lo fat?

What difference would it make if I went med fat/lo carb vs high carb/lo fat? Is it just food selection? Whatever I do I want to maintain/gain muscle mass and strength.

It seems to me if I take in 3000-3500 kCal I'm going to either be eating "too many" carbs or "too much" fat. The kCals have to come from somewhere and I don't think I want to be getting the the majority of it from protein. When I'm doing the 3x/day shake thing I'm getting about 200g protein/day.

Tryska
12-19-2001, 05:18 PM
so why not do a 40/30/30 then? (c/p/f)

that seems like a happy medium to me....

Delphi
12-19-2001, 08:59 PM
Originally posted by Tryska
that seems like a happy medium to me....

I agree- people should have fun at a seance!





Will high carbs have a different effect than high fat, given the same total calories and same protein? Excuse me for looking like I don't know anything about this, but I don't know anything about this.

Delphi
12-19-2001, 10:19 PM
Push Day

Another day with bests for each exercise. Loving those Push days! Felt good today so I did more than I usually do. Gotta figure out the proper technique for Russian twists.


[19]
Group=Push
01=Quads- Squat, 20/280, 8/260 :cool:
02=Pecs- Bench Press, 8.5/270, 4/230
03=Pecs- Parallel Dip, 7/10, 3/6
04=Calf- One Leg Calf Raise, 20/380, 15/380, 11/380
05=Delts- Overhead Press, 12/100, 7/80 :cool:
06=Quads- Leg Extension, 9/260, 9/200
07=Triceps- Triceps Pushdown, 10/110
08=Pecs- Front Downward Fly, 12/120
09=Abs- Side Crunch, 15/170, 12/170 :cool:
10=Abs- Russian Twist, 10/10, 7/10



Ate supper at Appleby's. Had GRILLED WHITEFISH instead of a burger. It came with some green stuff and orange stuff and yellow stuff. I think they call it mixed vegetables.:confused: The stuff scared my daughter, I think. She'd never seen it before, either.

Tryska
12-20-2001, 04:02 AM
their blackened chicken salad is one of my standbys.....*lol*

anyways....difference between a high carb and a high fat diet?

well the high carb diet will let you hold more water weights....but if it's complex carbs your choose, you get to eat lots.

high fat diet...less bloating...your blood sugar maintains nicely, but because it's so calorie dense, you don't eat as much.....

Delphi
12-20-2001, 04:59 AM
I think I like a high Pro/ high Fat/ high carb diet! *LOL*

It would probably be easiest for me to do a low fat one, although I'll miss the friends I've made in the drive-through lines at MCD's and BK.:cry:

Tryska
12-20-2001, 05:02 AM
since your goal is to maintain....why not just eat kinda like you always do and just make cleaner choices?

like you did last night.....you wanted the cheeseburger, but you got the fish and vegetables....that should work for ya.....

Delphi
12-20-2001, 11:29 AM
Thanks, Tryska. Starting to get the hang of it. Got an Egg McMuffin this am. Threw away the "hash browns" and half of the muffin. Had a 6" turkey/ham Subway sandwich w/o mayo for lunch.

Thighs and chest already starting to feel sore from last evening's Push routine. A little sooner than usual.

Thinking about the new year. Going on a ski trip in Mid-February. When I get back I'm thinking about going to a Push/Pull/Leg split. Trying to decide if I would do deadlifts with back or with legs. I'm afraid squats and deads on the same day might fry my already suspect nervous system...



Quik Quiz: Who said this line, what movie?

"The problem with you is you grew up normal, and it pervades your view of the entire world."

Tryska
12-20-2001, 11:34 AM
damaged?

umm...was it isabella rosselni? or just some chick that looked like her?

Tryska
12-20-2001, 11:39 AM
your hints aren't very hinting....

Tryska
12-20-2001, 12:06 PM
mel gibson in something or the other.

incidentally that very same line was used in Damaged, but by the isabella-looking chick.

along with one that i've been toying around with for a couple weeks since i saw it...

"damaged people are dangerous, because they know they can survive."

Delphi
12-20-2001, 12:13 PM
LOL er *LOL*

Million Dollar Hotel. I bet you recognize about every character in the movie from your bus route! (except the archangel, of course)

I'll have to check out Damaged.

Tryska
12-20-2001, 12:21 PM
it's an arthouse flick/independent movie. was real good tho....nice story.


i think i need to check out million dollar hotel....it would be nice to see art imitating my life.

Delphi
12-22-2001, 12:48 PM
"I love my peasants- PULL!"



[22]
Group=Pull
01=Lats- Chinup, 10/0, 3.5/4, 8 neg
02=Erectors- Dead Lift, 16/310, 13/270
03=Traps- Shoulder Shrug, 9/310, 9/280
04=Lats- Pulldown, 8/200
05=Traps- Scapular Retraction, 8/280
06=Forearms- Hammer Curl, 12/90, 8/70 :cool:
07=Abs- Inclined Crunch, 12/170, 11/170
08=Abs- Seated Crunch, 9/190, 9/190


Chinup
Best ever with no weight on the first set. Not very fulfilling emotionally, though. Will do no weight for first set for one or two more workouts, then go back to weighted ones for first set.

Deadlift
Not sure what the malfunction was two weeks ago. Back on top with a personal best. Should be able to do 20/310 next time.

Shrug
Grip trying to fail at this weight. Can't wait until my kids surprise me with the CofC grippers that I ordered for Christmas.




Wanted to do more for back, but I'm going on the assumption that my chins haven't progressed much because of overtraining, not undertraining. Almost all of these lifts today were PB's but Im not going to be really happy until my chins are better.:mad:

Delphi
12-26-2001, 03:30 PM
Push Day. "Should have" done it yesterday, but I was in the car for 6 hours.



[26]
Group=Push
01=Quads- Squat, 12/290, 8/270
02=Pecs- Bench Press, 10.5/270, 5.5/270
03=Pecs- Parallel Dip, 5/10, 4/6
04=Calf- One Leg Calf Raise, 14/390, 9/390, 6/390
05=Delts- Overhead Press, 7/110, 7/90
06=Triceps- Triceps Pushdown, 6/110
07=Pecs- Front Downward Fly, 8/130, 6/110
08=Quads- Leg Extension, 12/260, 6/200 :cool:
09=Abs- Russian Twist, 10/10, 5/10
10=Abs- Side Crunch, 8/180



Squats and bench press- keep going up and up and up. :)

Parallel dip- not as good as last time, but 3 straight workouts with PR's for every lift would be a little much to expect.

Calf raise- ordering a Yukon seated calf machine today. I'm about maxed out on resistance for straight-legged calf raises with the Bowflex. Trying to develop calves and forearms better, since I'm such an ectomorphic biatch. Can't wait to use my CofC grippers Saturday. :)

Legs extensions- also progressing. I can tell that my quads have more definition since I've resumed doing them, especially lower quads. *Ducks flames* tuttut

Russian Twists- did them with stricter form today- tried to allow trunk to rotate only, no moving up or down. Killer.




Saw Chris Mason's post about alternating heavy/light workouts. Thinking about incorporating that into next cycle, at least for Pull Day. Next cycle will start after our ski trip in late February. Right now I'm progressing well on Push Day so I will keep with my current schedule for now. Might resume doing flyes next cycle, also.

Fart Barker
12-26-2001, 07:37 PM
Originally posted by DelphiDoc
"I love my peasants- PULL!"

*stumped*

Delphi
12-26-2001, 07:38 PM
History of the World- Part 1 by Mel Brooks. The French aristocracy scene.

Fart Barker
12-26-2001, 07:43 PM
ha! "it's good to be the king" ;)

Orange357
12-29-2001, 11:28 AM
I dont see any pics as was in your :rolleyes:

Delphi
12-29-2001, 01:31 PM
Check out the links on page two on my journal. They link to my homepage. That's what I was trying to say.

Orange357
12-29-2001, 01:56 PM
So you workout completely on a bowflex?

Delphi
12-29-2001, 02:19 PM
Mostly. I've got the squat attachment I made for the Bowflex, which lets me do squats, deads, and shrugs. I've also got the VKR, which lets me do chins and dips. I could do leg raises on it too, but for abs I'm doing side bends (I call them side crunches in my journal and in my software I wrote.), crunches, a crunch using the Bowflex lat attachment, and Russian twists. I've just ordered a sitting calf raise machine, because I'm about maxed out on the straight-leg variety on the Bowflex. I don't work out like they do on the commercials on TV. I do a high-intensity, low-volume workout with mainly compound exercises.

Delphi
12-29-2001, 04:16 PM
Last workout of 2001. Overall been a good year. I'll post a summary and goals for next year, in the next couple of days.



[29]
Group=Pull
01=Lats- Chinup, 10.5/0, 3.5/4, 2.5/0
02=Erectors- Deadlift, 20/310, 9/270 :cool:
03=Traps- Shoulder Shrug, 8/310, 5/280
04=Lats- Seated Row, 9/270
05=Biceps- Hammer Curl, 6/100, 7/80
06=Forearms- Handgrip, 7.5, 2.5
07=Abs- Inclined Crunch, 16/170, 12/170
08=Abs- Seated Crunch, 8/190, 8/190



Chinup- Next time I'll go back to hanging weights on the first set.

Deadlift- PR. Really took it out of me, and affected the rest of the workout. It's a weird exercise. It is extremely hard to make 20 reps, I get real out of breath and tired, but no particular muscle or body part gets a burn.

Shoulder shrug- Need to do these in front of a mirror next time to see how high my shoulders are going. Sure do have a tendency to lurch my head forward.

Hammer curl- Beginner's gains winding down. Going to start doing biceps curls too, as these don't seem to be hitting my biceps like they did at first.

Handgrip- First time to do these. Used CofC Trainer. Actually I did 11 reps with the right hand on the first set, but I'm posting the lesser (left) side. Will probably do this with left hand only on Push day so that the left side can cathch up with the right. Glad I bought the Trainer and #1 instead of #1 and #2.

Ab exercises- Not done with full intensity. Pretty pooped at end of workout. Just glad to finish today. Doing enough with twists and side bends on Push day that taking it easy today is probably a good idea, anyway.

Fart Barker
12-29-2001, 05:45 PM
Originally posted by DelphiDoc
Deadlift, 20/310

outstanding! you must have been fried after that :thumbup:

Delphi
12-29-2001, 06:34 PM
Thanks. But remember, those are "Bowflex pounds." I don't know for sure, but that's probably inflated 10-15% over the Real World. I'll be able to go up to 410#, then I'll have to start putting plates on the bar.

Delphi
12-30-2001, 09:53 PM
Year-End Summary



Weight- started out ~186, currently 207

Squat- Started in July at 160x11. Did 280x20, then 290x12 the last two workouts.

Deadlift- Started in August at 200x7. Did 310x20 the last workout.

Bench press- Started in February at 120x6. Did 270x10.5 the last workout.

Chinup- Started in August at 5 reps at bodyweight. Did 7 with 6 pounds on belt two weeks ago, then did 10.5 reps at bodyweight the last workout.

Shrug- Started in February at 160x10. Did 310x8 the last workout.

Parallel dip- Started in August at 6 reps at bodyweight. Did 7 reps with 10 pounds on belt (after bench press) two weeks ago.

Overhead press- Started in February at 80x8. Did not do at all April-September due to rotator cuff problem. Resumed sporadically August-November. Resumed regulary in December after finding a technique on the Bowflex that does not mimic behind-the-neck presses. Did 110x7 the last workout.

Leg extension- Started in February at 100x10. Was my main quad exercise until I started squats in July. Started doing them after squats in November. Did 260x12 the last workout.

Seated row- Started in February at 130x10. Did 270x11 two weeks ago.

General- Worked out 22 of 31 days in March. Typical workout was 30+ sets, lots of isolation exercises, easily took 90 minutes per workout. Adopted a high-intensity, low-volume workout in late July. Most of my strength gains and all of my bodyweight gain have taken place since then. Currently doing a push/pull split; one workout every third day. Looking forward to continuing with kickass progress I've been making on Push day, hoping Pull day progress will improve. Will actually be using some free weights in addition to Bowflex this coming year. :eek: That is all for this year. Happy New Year, everybody!

heathj
12-31-2001, 02:59 AM
Damn, nice job :)

Fart Barker
12-31-2001, 05:18 PM
Originally posted by DelphiDoc
Weight- started out ~186, currently 207

Nice work! How bout your bf?

Delphi
12-31-2001, 06:15 PM
Thanks, guys.


Yes, I have bf. ;)


Has stayed about the same. I don't have calipers. My wife has a Tanita bf scale (or should I say bs?). In adult mode I'm 21.3%. I athlete mode I'm 13.8%. This is not the time I usually check; in the mornings it's about 1.5% lower. If you split the difference of the two modes, I'm about 16-17%, which is what I would guess I would be if I did calipers.

Delphi
01-01-2002, 07:00 PM
Celebrated the New Year by working out.:) Order of the lifts was a little weird, as I wanted to do calf raises last so I could play with my NEW TOY a little.


[01]
Group=Push
01=Quads- Squat, 16/290, 9/270, 11/200
02=Pecs- Bench Press, 12/270, 4.5/230 :cool:
03=Pecs- Parallel Dip, 7/10, 4/6
04=Pecs- Downward Fly, 4/130
05=Delts- Overhead Press, 8/110, 8/90
06=Abs- Russian Twist, 8/10, 5/10
07=Abs- Side Crunch, 10/180
08=Triceps- Triceps Pushdown, 12/110, 7/90 :cool:
09=Calf- Bent Calf Raise, 6/180, 8/155
10=Calf- Straight Calf Raise, 13/390, 7/390


Squat- Continues to go up every workout. Currently able to increase weight by 10 pounds every third workout. Looking to do 20 reps next time.

Bench Press- Another PR. Going up in weight again next time.

Parallel dip- Slow progress, but expected since it follows bench press.

Triceps Pushdown- Bought an angled handle for this. Made a big difference in the way my wrists feel. Mechanical advantage better with it, too.

Bent (seated) Calf Raise- NEW TOY! Bought a seated machine from Yukon. I'm almost maxed out resistance I can do on straight-leg raises on Bowflex. Idea is to pre-exhaust soleus with seated raises and then do straight raises. Looks like this will work well. Calves definitely did not like the idea, though. Life is good.:)

Delphi
01-02-2002, 03:32 PM
Goals for 2002



Goal(current)

Dead Lift 20/410 (20/310)
Chinup 10/20 (10.5/BW or 7/BW+6)
Parallel Dip 12/40 (7/10)
Squat 12/390 (16/290)
Shoulder Shrug 12/380 (8/310)
Bench 12/360 (12/270)
Overhead Press 12/180 (8/110)

Bodyweight 235 (207)

Delphi
01-04-2002, 09:49 PM
Pull Day


[04]
Group=Pull
01=Lats- Pullup, 5.5/6, 2.5/0, 5 neg
02=Erectors- Deadlift, 20/320 :cool:
03=Traps- Shoulder Shrug, 10/310, 6/310
04=Biceps- Curl, 7/124
05=Lats- Seated Row, 12/270, 6/240 :cool:
06=Lats- Close-Grip Pulldown, 6/200
07=Biceps- Hammer Curl, 8/100, 8/80
08=Abs- Seated Crunch, 10/180, 7/180
09=Forearms- Handgrip, 11, 5, 4 (CofC Trainer)



Pullup- Going to do these for awhile instead of chinups.

Deadlift- Surprised me, as I did 20/310 last time. Concentrated on sticking my butt out when starting the lift. Seemed to help a lot.

Curl- Added these back in, since I'm not doing chinups.

Seated Row and Close-Grip Pulldown- Bought one of those combo bars for doing these. Lots better than doing them with a straight bar.

Seated Crunch- Not doing inclined crunches during same workout, since both are essentially the same motion. May be overtraining abs, as I couldn't do as many Russian twists last time as the time before.



Ate a chicken Caesar salad and two rolls from Joe's Pizza afterward. Tons of grilled chicken. Not a very big chicken fan, but this is good.

Tomorrow I'm buying a used Olympic bar if I can sneak into Ft Worth- I'm on call in Cleburne this week and I have a potential surgery in Granbury tomorrow.

Orange357
01-04-2002, 09:55 PM
Originally posted by DelphiDoc
Goals for 2002



Goal(current)

Dead Lift 20/410 (20/310)
Chinup 10/20 (10.5/BW or 7/BW+6)
Parallel Dip 12/40 (7/10)
Squat 12/390 (16/290)
Shoulder Shrug 12/380 (8/310)
Bench 12/360 (12/270)
Overhead Press 12/180 (8/110)

Bodyweight 235 (207)


Why did some of your goals drop???:confused:

Delphi
01-04-2002, 10:08 PM
You might've misread it. The numbers in parentheses are the current reps/weight. The actual goals are the reps/weight to the left of the parentheses.

Orange357
01-04-2002, 10:15 PM
Gotcha';) :p

Delphi
01-04-2002, 10:41 PM
I tried to keep it as ambiguous as possible- never know when the Taliban might be spying on my journal, you know. ;)

:hide:

Fart Barker
01-08-2002, 05:00 PM
I know you didn't just take 4 days off ;)

Delphi
01-08-2002, 06:53 PM
It's going to be at least FIVE days off, damnit! I dug a hole 24" diameter, 21" deep on Sunday for my daughter's basketball goal. Back was a little tight afterward. Yesterday I had office during the day and did a surgery starting about 5:30. Got home too late to do my push routine. Today I got home early so I decided to go ahead and pour the concrete for the goal post. The instructions said it would take 6 sacks (480 pounds). It actually took 10 sacks (800 pounds). I knew my back was not doing well toward the end. I laid down on the couch for supper and now it's hard to get up into a standing position. I'm on a heating pad right now and I took twice the recommended dose of Advil. Some people are too fooking stupid to read directions, I guess.

Anyways I'm reading in my new books tonight. I got the following:
Mastery of Hand Strength
The Complete Keys to Progress
Super Squats

I was really looking forward to lifting today. Over the weekend I bought a used Olympic barbell at Play It Again Sports for $40. I now have 6x45's, 8x10's, 4x5's, and 4x2.5's. Why the change to free weights? I bought the seated calf raise machine and needed some plates for it. I thought while I'm at it I might as well use the free weights for some of my lifts. I plan on using them for deadlifts, shrugs, overhead presses, and possibly curls. I don't have a spotter so it is unlikely I will ever do squats with them. The weights are upstairs and my Bowflex is downstairs, so I don't have a bench for doing bench presses of flyes. This may eventually change. I will still use the Bowflex for squats, pulldowns, rows, straight leg calf raises, and any unusual sex acts I may partake in. I had wild sex the other day, and then my wife came home.;) heh heh This is a test to see if anybody ever reads my journal.

Hot Shot
01-08-2002, 07:10 PM
lol

Fart Barker
01-08-2002, 07:41 PM
:evillaugh

Delphi
01-09-2002, 09:16 PM
Couldn't lift today, either. By the time I did two surgeries and drove 45 minutes x 2 my back was pretty tight. Overdosing on Alleve and frying my back with a heating pad. I think I'll be able to lift tomorrow, though. I've noticed in the past that mild low back discomfort doesn't get worse when I squat. Maybe that means I use good form. Either that or I only squat with girlie weights. I've also noticed sometimes that my mild low back discomfort actually goes away after squatting. Can't explain that one. Maybe I should squat every day!

Since I couldn't lift I *punished* myself by reading Super Squats. I want a refund! I had several problems with the book.

WHAT I DIDN'T LIKE

1) Take a weight you can do 10 reps. Do 20 reps with it. If I can do 20 reps with it, then it's not a weight I can only do 10 times.

2) Rader chest pulls or straight-arm pullovers to stretch the rib cage- Bollox. Show me before/after chest X-rays or CT scans and I'll believe that one. No wonder Stuart MCRobert likes this book.

It also advocates doing a whole-body routine 3 times a week. I don't think many people can get away with that.

It says for lifts other than squats that when you go up in weight it's OK to not hit your target weight of , say, 12 reps. But for squats you must hit 20 reps every time you lift. That's even when you go up 5 or 10 pounds every time you lift. At 5 pounds per workout, 2 times a week, that's squatting 20 times every workout, 10 pounds more each week. At 3 workouts a week, that 15 pounds a week. I don't think many people can do that.

The nutrition imformation is basically eat 6 times a day, with a glass of milk each meal.


WHAT I LIKED

I did like the emphasis on compound exercises. That's about it. But where's the chinups/pullups?

Alex.V
01-09-2002, 09:24 PM
I guess that book isn't quite your style....

lol

Fart Barker
01-10-2002, 12:31 AM
Have you tried taking Flexeril + Vioxx for the back pain? Works great for me.

Tryska
01-10-2002, 04:56 AM
Originally posted by DelphiDoc
...and any unusual sex acts I may partake in. I had wild sex the other day, and then my wife came home.;) heh heh .....


mental images of wyld monkey sex with someone other than your wife on your bowflex is not what i need in my head first thing in the morning. tuttut

btw...how would you do flyes with a barbell anyway?

Delphi
01-10-2002, 07:55 PM
Silly wabbit. I'd have to get some dumbbells to do flyes, but I don't have a bench either.

Delphi
01-11-2002, 09:32 PM
I'm dying here. It's Friday and my back is still screwed. I stood up most of the day and evening yesterday and had mainly muscle tightness and soreness in my lumbar area. I started a Medrol dose pack because I developed sciatica today. I've got a big case in the morning- about 3 hours' worth. If it's better Sunday I may do Push day, minus the squats and overhead presses. Otherwise I'll just piss and moan and kick the cat.

Fart Barker
01-12-2002, 04:17 AM
sorry to hear that, sounds pretty serious

:(

Tryska
01-12-2002, 06:49 AM
have you thought about going to see a therapeautic massage therapist?

from what your saying it's muscular no?

Delphi
01-12-2002, 06:36 PM
The muscle strain has pretty much run its course. What's taken over is a chronic problem with what's probably a bulging disk. It always occurs on the right when I've been flexed at the pelvis for a period of time. It causes right thigh and knee pain (sciatica). I also get this weird sensation like I've been stabbed with an ice pick in the butt- same place every time. Once the inflammation of the nerve root goes away I'm back in business. I can lay low and take NSAIDs for about two weeks or I can take Prednisone for 2-3 days. I like the quicker fix. Plus I turn into a rabid maniac when I'm on steroids, which is cool. :cool:

Delphi
01-12-2002, 06:38 PM
Originally posted by Tryska
mental images of wyld monkey sex with someone other than your wife on your bowflex is not what i need in my head first thing in the morning. tuttut


Who said there was anybody else?:p :eek:

Tryska
01-13-2002, 09:19 AM
oh good lord!

it's sunday for crying out loud!!

Delphi
01-13-2002, 06:58 PM
"I'm back in the saddle again..."

First workout since Jan 4, and the first Push day since Jan 1. Instead of lifting I've been doing drugs (Prednisone for my back). Lumbar area still not 100%, so I didn't go all-out.




[13]
Group=Push
01=Quads- Squat, 20/290 :cool:
02=Pecs- Bench Press, 8/280, 5.5/240
03=Pecs- Downward Fly, 6/130
04=Calf- Bent Calf Raise, 12/180, 3.5/180, 6/155 :cool:
05=Delts- Overhead Press, 3/110, 8/90
06=Calf- Straight Calf Raise, 14/390, 7/390
07=Quads- Leg Extension, 9/270, 6/210
08=Triceps- Triceps Pushdown, 10/120, 7/100
09=Abs- Russian Twist, 10/10, 5/10
10=Abs- Side Crunch, 12/180



Squat- Back still tight, so I only did one set.

Bench press- Doing too many triceps movements. Will probably start alternating between bench and dips every few weeks. Will get current weight up to 12 reps, then go back to weighted dips for awhile.

Bent calf raise- Only the 2nd time I've gotten to use my new toy. I can tell I'mm gonna love doing these.

Overhead press- Actually did these with a barbell. :eek: Last time I did these with the Bowflex I did 8/110. I had already done bench press by the time I got to these, and my back was not right, so I didn't go all out. My nervous system needs to adapt to doing barbell free weights, too. For this particular exercise, the Bowflex weight (essentially a dumbbell press) will be pretty close to what I can do with barbell free weights.

Triceps pushdown- Buying that angled handle has made a huge difference. Almost made goal reps (12) for second week in a row while adding 10 pounds each time. :cool:


This week I'll post pics of the metal monsters that have invaded my home.:help:

Fart Barker
01-18-2002, 08:51 PM
How's the back?


:moon: ....that's for spamming my journal ;)

Delphi
01-25-2002, 06:35 PM
Things are really changing. Once I got the seated calf machine I bought some Olympic plates for it. Then I bought a barbell to go with them and started to do some of my exercises with free weights instead of the Bowflex. In just a few workouts I started making some apparent gains in muscle size and definition. I'm amazed how my shoulders and arms have changed in just the last two weeks. Just bought some Olympic dumbbells this week, too. Right now I'm adjusting to doing lots of my lifts with free weights. I'll still use the Bowflex for the pulldown and row exercises. I'm getting a trap bar for my birthday in March so I'll start doing trap bar deadlifts instead of Bowflex squats and deads. May start doing free weight SLDLs. Thinking about getting a bench, too. This will be that last scheduled post in this journal. I'll be starting a new journal once I've converted over to the new system. I made good gains in size and strength during the year I used the Bowflex exclusively, but I think I have more potential using free weights. I think I'm becoming a living experiment that proves that free weights are superior to machines (Bowflex). I still think the Bowflex can give a good workout if done properly (not like the commercials), but I look forward to continuing my progress with the free weights. Changing my name to Delphi, also.

Fart Barker
01-25-2002, 08:07 PM
Do you have any room for a power rack? If you do, you can max out on bench without worrying about killing yourself. ;)

Delphi
01-25-2002, 08:19 PM
I might have room for an Olympic bench but that's about it. I would feel comfortable having my son or wife spot me on bench presses but not on squats. I really have reservations about putting a bar with a lot of weight on my shoulders. It's just too easy for my back to give me grief. I've played with a trap bar at my son's junior high and I think I could live with using one for trap bar deads instead of squats or BLDLs.

BTW, running SUCKS. The parents of my daughter's basketball team just got through playing full-court basketball with the parents from another team. My first shift I lasted 4 minutes, then 2 minutes after that for each shift. Now I remember why I quit jogging.:cry:

Mr Barker we need to get together some time.

Tryska
01-26-2002, 10:33 AM
i see the metamorphosis taking place........yes..soon...very soon...it will be complete....:evillaugh

PowerManDL
01-26-2002, 10:36 AM
A convert!! Welcome to the Dark Side, Mr. Delphi.........

Delphi
01-26-2002, 11:45 AM
My wife said I was talking in my sleep last night. Something about people that don't lift free weights are faggots, or something like that. ;)