Resurection of a Superhero

[captain piddles]

I put the dirt bike away and I am back to focusing all my efforts to bodybiulding again, I have gained some fat, and I know I lost some strength
but it was sooooo cool, the bike is awsome but I let my training slip.

so for a plan? what should I do
I think I will be using DC or "Doggcrap" training
I read some articles on it and it seems interesting

as for a diet
monday-thursday I will have maintenence cals approx. 2000 cals
friday and saterday will be slightly above maint. approx. 2500 cals
and sunday will be a freeday 12,000 cals :burger:

I will try to be a good journal guy and keep up with it everyday

[captain piddles]

Monday June 27th 2005
wt : 178lbs

supps:
multivitamin
800mg ALA

diet:
not bad today no spillover of cheat foods
stuck to the plan, mostly cause it was so hot I wasnt to
keen on eating anyway :cry:

workout: back-quads-calves-hammy-traps

chins x5 x5
shrugs 120x25 120x25 120x25

squat 180x10 180x10 180x10
leg extentions 120x15 120x20 120x15 120x20

leg curls 60x10 60x10

seated calf raise 120x25 120x25 120x25 120x25

volume: 37,780 lbs

not bad will get back to what I once was
just got to put the time in
I miss pushing big weight around
but I got to start slow
getting old ya know

[captain piddles]

Tuesday June 28th 2005
wt : 177lbs

supps:
multivitamin
800mg ALA

diet:
stuck to plan-not bad

workout:none

relax :lurk:

[Manveet]

nice to see you back, good luck with the goals!

[captain piddles]

thanks I am glad to be back
I was having fun with the bike
but I missed the weights
it was a nice vacation
but Im home now

[captain piddles]

Wednesday June 29th, 2005
wt:178

diet:
not bad, had a handfull of cheese it crackers that wasnt planned
but that was what made them soooooo good

1) bench press 180x10 180x10 180x10
these wernt bad I could go heavier but I dont want to compromise form

2) db flies 50x10 50x10 50x10
not bad great streach

3) db presses 70x10 70x10 70x10
not bad focused on a triangular movement

4) ez bar curl 70x10 70x10 70x10
not bad again could have gone hevier but focused on form

5) tricep pressdown 70x5 70x5 50x10
here is a good case of "should have stayed lighter" , form was way too sloppy

6) wrist curls 70x20 70x20 70x20
ahhhh! the mega-burn......sweet

all in all it was a good workout, a good place to start from
it sux how much my lifts went down, but ya live ya learn

[captain piddles]

Thursday June 30th 2005
wt : 178lbs

supps:
multivitamin
800mg ALA

diet:
stuck to plan even though I didnt want to
they had chinese food at work and I could of had
as much as my belly would hold, but I stayed good
on the path to bigness and leanness


workout:none

[fixationdarknes]

Welcome back! Benching looked pretty good.... So good luck with your goals dood.

[captain piddles]

Welcome back! Benching looked pretty good.... So good luck with your goals dood.

why thank you sir :)
I will do my best

[captain piddles]

Monday July 4th, 2005
whew! what a weekend, went looking for a house on saterday and did
a huge amount of yard work sunday and today, got to get my house ready to sell
I got 2 people coming to see it tommorrow, ( keeping my fingers crossed )
I am gonna try to hit my workout later,
need to eat
got to go

[captain piddles]

Tuesday July 5th, 2005
178lbs

well today was crazy
I was busting butt over the weekend and ended up being too
sore to workout on monday,
and tonight is an off night
so its relax day

tommorrow should be good
yay!

[captain piddles]

have been showing the house and havent been able to keep up with the journal
this weekend looks like things will slow down enough to get time to catch up
workouts have been good just not enough time to log'em in
I cant wait till the house is sold the new one is bought and we are done unpacking

[captain piddles]

I think what I am gonna do is give HST another shot
cant hurt
Ive been collecting information on it and I have my old log of when I gave it a run before, could be fun

[captain piddles]

here are the HST maxes from 5-18-02 I ended up saving it which is cool cause now I can compare how much Ive gained, kinda scary too
I hope I can do better-I know I can, but I want to do WAY better

new maxes in red some are good some are bad
but here they are

squat
x15-130lbs
x10-150lbs
x5-160lbs

squat
x15-170lbs
x10-180lbs
x5-200lbs

leg extention
x15-75lbs
x10-100lbs
x5-125lbs

leg extention
x15-150lbs
x10-180lbs
x5-200lbs


bench press
x15-170lbs
x10-200lbs
x5-225lbs

bench press
x15-170lbs
x10-180lbs
x5-200lbs



front pulldowns
x15-90lbs
x10-100lbs
x5-110lbs



alt. db row
x15-80lbs ( 2 40lb db)
x10-120lbs (2 60lb db)
x5-160lbs (2 80lb db)

db row ( divide by 2)
x15-80lbs
x10-120lbs
x5-160lbs

db press
x15-50lb (2 25lb db)
x10-80lb (2 40lb db)
x5-100lb (2 50lb db)

db press ( divide by 2)
x15-70lbs
x10-80lbs
x5-100lbs



delt raise
x15-30lb (2 15lb db)
x10-50lb (2 25lb db)
x5-60lb (2 30lb db)

delt raise ( divide by 2)
x15-30lbs
x10-50lbs
x5-70lbs

shrugs
x15-100lb
x10-130lb
x5-150lb

shrugs
x15-170lbs
x10-180lbs
x5-200lbs

ez bar curl
x15-70lb
x10-90lb
x5-100lb

ez bar curl
x15-70lbs
x10-90lbs
x5-100lbs


db curls ( divide by 2)
x15-50lbs
x10-70lbs
x5-80lbs

skullys
x15-85lb
x10-100lb
x5-125lb


tricep pressdowns
x15-50lbs
x10-60lbs
x5-70lbs


calf raise
x15-130lb
x10-150lb
x5-160lb

Calf raise
x15-200lbs
x10-225lbs
x5-250lbs

[captain piddles]

wow what a set back Ive had

whoops

[captain piddles]

well monday starts the beginning of the 15s
I am excited about it, its gonna be so cool
yay

[captain piddles]

Sunday July 10th, 2005


wt: 179lbs
bf%:22.1% :cry:
LBM:139lbs :cry:
fat:39.5lbs :cry:

diet:
well today wasnt saposed to be my start day but I couldnt wait
my eating today was bad, very poor food choices, and way overboard
but its ok for now, tomorrow it gets strict, Ive got to focus on getting 5-6 meals, and make better choices, after that I will tweek it from time to time, but for now I need to build the habit of eating the multiple meals

training:

Delts

DB press 70x15x1
not bad I was suprised at how much difference using a s-l-o-w tempo can make

Delt raise side 30x15x1
exelent finnisher for delts, again nice and s-l-o-w

Bicep

db curl 50x15x1
not to be confusing but I count both arms together so it was with 25 lb dbs

BB curl 70x15x1
nice the pump was cool

Tricep

tricep pressdowns 50x15x2
nice again the tempo was slow and it was great


After notes

well after seeing the bodyfat results I feel terrible :cry:
but I did this to myself I have no one else to blame
the dirt bike was a blessing and a curse
I should not have let it side track me like that and I
shouldnt have let myself go, I knew it was happening but
kept thinking "well I will workout this week" but it never happened
damn
anyhoo Im not going to dwell on it
Im gonna use it to push myself hard
stick to the plan focus on the goal

[captain piddles]

Monday July 11th, 2005

wt: 180lbs


training:

squat 170x15x1 ;)
leg extention 150x15x1 ;)

bench press 180x15x1 :(

front pulldown 90x15x1 ;)
db row 80x15x1 ;)

shrugs 170x15x1 ;)

calf raise 200x15x2 ;)


After notes

not bad , me likes it, the squats were really good, took it slow
I also realized I fergot about leg curls when I set up the routine
I will have to redo the log sheets I made,oh well, the bench was
real tough I ran out of steam at 12 reps but forced it through
still eating heavy, but I did make some good choices

[KevinStarke]

nice workout man.

[captain piddles]

nice workout man.

why thank you sir
:)

[captain piddles]

Tuesday July 12th, 2005


wt: 181lbs


diet:

today was better than yesterday
I ate a whole meatloaf :)
I just put cheese slices on it
and picked it up and ate it
people laughed and pointed
but I was the one with the meatloaf
see whos laughing now :evillaugh

training:

Delts

DB press 70x15x1
Delt raise side 30x15x1

Bicep

db curl 50x15x1
BB curl 70x15x1

Tricep

tricep pressdowns 50x15x2


After notes

the workout was exelent, I like the 15s
and with HST the workout is quick and too the point
sweet!
I wonder what would happen if I did an extra week of 15s
I like them that much

[captain piddles]

Wednesday July 13th, 2005

wt: 180lbs

Diet:

today was good I followed the plan
ate two full boxes of chicken
yay, it was good

training:

squat 170x15x1
leg extention 150x15x1

bench press 180x15x1

front pulldown 90x15x1
db row 80x15x1

shrugs 170x15x1

calf raise 200x15x2


After notes

was a great workout, the squats hit the quads hard

[captain piddles]

Thursday July 14th, 2005


wt: 183lbs


diet :

today was a good one
I had a whole beef roast
sweet beefy goodness!
I stuck to the plan

training:

DB press 70x15x1
Delt raise side 30x15x1

db curl 50x15x1
BB curl 70x15x1

tricep pressdowns 50x15x2

After notes:

was a great workout I really like the 15s
the pump in the biceps was great
and the db presses are getting really smooth

[captain piddles]

ahh relax day
had mandatory overtime where I work but still its nice to poop around
and kick the feet up, tommorrow I have a ton of yard work and I might start
the second week of 15s, I was gonna start on monday but sometimes I get antsy

[fixationdarknes]

Ah, I love rest days. They always feel so hard-earned. Nice workout and how is the HST going?

[captain piddles]

how is the HST going?

not bad I weighed myself today and Im 2 pounds down from last
more than likely its water, but I like the workouts, doing the 15's
is cool, Im going to go an extra week on them, then I will step up
to the 10's, this week Im adding and changing some exersizes
Im adding reverse curls to add some beef to the forearms and I had
forgoten to add leg curls last week, I cant neglect the hammys
also Im switching up bb shrugs with db shrugs cause the range of motion
is better, we shall see how this next week goes

[captain piddles]

Sunday July 18th, 2005


wt: 177lbs

Diet:

Freeday :)


Training:

DB press 70x15x2
Delt raise side 30x15x1

db curl 50x15x1
BB curl 70x15x1

tricep pressdowns 50x15x2

Rev. curls 50x15x1

Db shrugs 120x15x2

After notes:

yay week number two!
I added the new exersizes
and so far they fit in really well :)

[captain piddles]

Monday July 18th, 2005

wt: 180lbs

Diet:

followed the plan, wasnt bad
Ive been reading the ultimate diet 2.0 and Im thinking
about giving it a whirl
we shall see what happens

training:

squat 180x15x1
leg extention 150x15x1

bench press 180x15x1
db flies 50x15x1

front pulldown 90x15x1
db row 80x15x1

shrugs 170x15x1

leg curls 50x15x1

calf raise 200x15x2


After notes

was a great workout, way cool

[captain piddles]

Tuesday July 19th, 2005


wt: 180lbs

Diet:

stuck to the plan
hoping to start the ultimate diet 2.0 on monday :)
still need some reading and planning
but I hope to be ready by shopping day


Training:


DB press 70x15x2
Delt raise side 30x15x1

db curl 50x15x1
BB curl 70x15x1

tricep pressdowns 50x15x2

Rev. curls 50x15x1

Db shrugs 120x15x2

After notes:

great workout I was sore in my man-boobies :cry:
but it didnt stop me from getting a great workout

[captain piddles]

Wednesday July 20th, 2005

wt: 181lbs

Diet:

getting ready for low carbin
tempted to eat everything
mmmmmmm.......everything!


training:

squat 180x15x1
leg extention 150x15x1

bench press 180x15x1
db flies 50x15x1

front pulldown 90x15x1
db row 80x15x1

leg curls 50x15x1

calf raise 200x15x2


After notes

not bad, I like it!

[captain piddles]

kinda threw a wrench in the monkey works but we sold our home and are just starting to pack, I am gonna keep posting till I have to pack the computer, but I might have to push the pause button on the HST workouts tilnl I get set up at the new house, the good thing is I am going to have a HUGE gym room and room for new equipment, but everything s crazy right now, when I get set up again I will restart the 15's cycle and go for broke
I cant wait till the moving/packing thing is done

but I am all excited
yay new house :)

[captain piddles]

well we went to the bank and did all the paperwork for the new house
the bank dude thinks we will have no problems, they will reveiw our application on thursday and we will then be able to start moving furniture
my old gym room is all packed away and ready to move
crazy we left the treadmill up so I will be able to do something while we are getting stuff done
cant wait till the move is done

[fixationdarknes]

Workouts are looking good, and so is the house. Congrats. :)

[captain piddles]

update:
things are still going good we got our commitment letter from the bank for our new mortgage and we are waiting for the people buying our house to get theirs, all my stuff is packed up, we still have alot of packing to go but we have a little time, I cant wait to set up my new gym room, yay!

[captain piddles]

update:
bad things happened, the guy buying our house didnt get his financing, so we lost the house we wanted, all the paperwork and the deposits and stuff down the tube, me and the mrs are out $1550.00 , it stinks, we had our hearts set on that house, it was perfect in every way for us, we are both really heartbroken over it, so Im goig to be here for a few, so Im gonna plan a small workout and keep with it untill we find another buyer and we are gonna need to keep an eye out for a new house, my wife took it the hardest she really loved that house, it just goes to show ya good things dont happen to good people, good people get victimized and used, at least that is how I feel now, we deserved that house, it was to be a new start for us both,
gone
anyhoo
starting sunday night I will be posting workouts again

[captain piddles]

UPDATE:
well I started doing small dumbell workouts just havent been logging them
which is ok cause everything is still crazy, we got a call from our real estate
lady and there is another couple thats interested in the house, so we have
been cleaning and shining everything waiting for the showing, if they make a
bid than we wont be losing the money or the new house, so we got our
fingers crossed and are hoping for the best, I want to set up my new gym
room in the basement of the new home and get going, the dumbell workouts
are good but not enough for me, I need my big toys

[Hatred]

That picture is ****ing awesome..

[captain piddles]

wow I havent been here in quite a while :(
anyhoo to anyone who remembers me " Im back"
and to those that dont "hello"

alot of things have changed for me
I became a law enforcement officer :thumbup:
and have a job that I love
I have an opertunity everyday to reach out to people in need and help them
it has been an amazing experiance

I lost alot healthy wise
working third shift and eating bad took its toll on me
as I speak now I am 232 lbs at a chunky 30% bf

but I am here now
its kind of fitting that the name of the journal is resurection because that is what I need

I havent set things in stone yet but my plan is to do
body for life workout (http://www.bodyforlife.com/exercise/weighttraining.asp)

sun cardio
mon day 1
tue cardio
wed day 2
thur cardio
fri day 1
sat off
sun cardio
mon day 2
tue cardio
wed day 1
thur cardio
fri day 2
sat off




Day 1

Incl db press
Cable crossovers
Wide grip pulldowns
Alt db row
Seated press
delt raise side
ez bar curl
alt db curl
triceps pressdown
rev grip pressdown

Day 2

squat
leg extention
leg curl
db lunges
stand calf raise
seated calf raise
crunches


for sets and reps x12 x10 x8 x6 x12 x12
pyramid up the weight then the last two sets are drop sets

Im going to start on the 24th

[captain piddles]

February 20, 2008
Wt: 230lbs

I have the next two days off from work so I might start the routine a little early maybe I will start with 45 min. on the treadmill and do an upper workout the next day, its still up in the air but I am going to decide before tomorrow, Anyway, work was funny, we got a transgendered inmate in processing and there was a little confusion as to where to place them, at first everyone was under the assumption it was a girl, she/he was that convincing, it wasn’t until the strip search we discovered her/his secret :omg: , I will admit that the opportunity was there for a lot of jokes and such but I was amazed at the professionalism of my coworkers, the night itself was uneventful, which is good and bad at the same time, it makes time drag on by.

I’ve been keeping calories and carbs low but not "Atkins" low, I have a lot of stored fat to burn so I figure 1500-1800 cals is good and I try to keep the carbs under 150-200 grams, I realize I have been stress eating at work, after wrestling Inmates I feed my face, I have to break that habit

Anyway it’s my Friday so I have to run
Till tomorrow
:thumbup:

[captain piddles]

February 23, 2008
Wt: 233lbs

well I wanted to get a head start but my dog ralphie kept me from it, he got real sick and was barfing up some brown rubbery material, something he ate.
so me and the Mrs. were running around trying to find out what it was he got into to see if we should take him to the vet or not, we ended up not finding anything, but he is doing a little bit better, he is still barfing but not as frequent or as much as before, if in a day or two he is still hurling we will take him in, but I think by judging his behavior he should be ok
anyway tomorrow is the first day of the 12 week run
I’m looking at 45min to an hour on the treadmill @ 3.0 to 4.0 Mph
shouldn’t be too bad

We shall see
Anyhoo I am off to work, I hope its a quiet night but its a Saturday night so it could be balls to the wall, I will post how my nights go but I will be vague due to the privacy issue, like the beginning to the old show dragnet
Anyhoo got to get going

[captain piddles]

February 24, 2008
Wt: 233lbs

Well I hit the treadmill for 45 min, wasn’t bad I have a TV and DVD player set up so I don’t get bored, my feet were feeling it more than my legs
But I am happy I did it,

tomorrow is lower body day

Work was bad last night, we had an inmate repeatedly stab another inmate in the face with a pen, it was nasty, now they are both in the hole, the victim only spent a little time in medical and the other will be picking up new charges, it sucks because I have been talking to and working with the inmate who stabbed the guy, it seemed like he was going to try to do things right, so I was surprised when he did it, it was kind of a shock, but then again he wasn’t there for his good behavior he was there cause he was a screw up

Sometimes when you talk sense to these guys you hope they hear it but most of the time you might as well be talking to a brick wall, but you cannot stop trying because every once in a while one of them gets it and learns, and when they get released you never see them again, the others are frequent fliers, they commit the same crimes over and over and over and end up getting caught over and over and over
Its crazy

[captain piddles]

February 24, 2008

Just getting ready to head out to work, hopefully I will have a quiet night
Anyhoo tomorrow is the first lower body workout in the 13 week run, I am looking forward to it and dreading it at the same time, I know I am going to be looking at major loss of strength from all my previous workouts, it sucks how much I've let myself go but I got to face the music and do my best, maybe it wont be so bad. Knowing me its probably worse but what can you do?

All I can do is put my best foot forward and take the first step

Anyhoo enough for now I got to go

[captain piddles]

February 25, 2008
Wt: 233lbs


leg day

1) squat 100x12 135x10 135x12 135x12 155x8 185x6

started low and worked my way up, I was a little awkward at first
but I was getting into it at the end

2) leg extentions 75x12 75x12 75x12 100x10 133x8 145x6

again started low and worked up

3) calf raise 135x12 135x12 155x12 180x10 200x8 225x6

nice sets, got a good stretch between sets

4) leg curl 50x12 50x12 50x12 55x10 60x8 65x6

I could have gone heavier

time: approx 35 min


notes:
really wasn’t that bad of a workout I could have gone heavier on some of the exercises but all in all it was good, I was tired when I got in this morning, work was busy, not crazy like the other night but it was scrambling to get court papers together for the morning transports and notifying the inmates who had court to get ready, but there were no incidences to tell about