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mikej
01-30-2007, 10:19 AM
OK... first I took three weeks off to go to Australia. That was fine. Then I half-a**ed it for the whole month of January, feeling SUPER depressed and out of shape and just UNMOTIVATED.

So... I'm back. The journal really helps. Just logging in every day to type this stuff out keeps my head in the game. Interacting with you all helps too!

I like 12-week routines, I can do anything for 12 weeks. So, I'm going to get my daily habit back in order this week. While I do that I'll decide whether to bulk or cut first. Then next week I'll start my 12 weeks of whatever I put together.

Wish me luck!

mikej
01-30-2007, 10:24 AM
Tuesday, January 30th, 2007

Weight: 192.0

WORKOUT
Shoulders / Triceps

Dumbbell Military Press- 12x40, 10x50, 7x60
Dumbbell Shoulder Flye- 12x20, 10x25, 8x30
Barbell Front Raises- 15x20, 12x30, 8x40
Barbell Shrugs- 12x95, 10x135, 8x155
Dumbbell Tricep Kickbacks- 12x20, 10x25, 8x30
Cable Tricep Pushdowns- 15x110, 12x130, 10x150

Today I felt really good! I have been going to the gym, so it's not like this is the FIRST day back. I feel ready to get back in the game and really kick some A$$!

Plan for next week: Take dumbbell military press up 5 pounds. Take shoulder flyes up 5 pounds. Keep front raises the same and finish 15/12/10. Take tricep kickbacks up 5 pounds. Keep cable tris the same. Put abs back in on shoulder days.

FOOD
Don't care 'til next week...

mikej
01-31-2007, 12:46 PM
Wednesday, January 31st, 2007

Weight: 192.8

WORKOUT
Planned: 2 mile run, outside, 22:00 (11:00/mile)

FOOD
Don't care 'til next week...

hulkinout
01-31-2007, 12:53 PM
Mmm...Australia...

Good luck on your new routine!

mikej
03-26-2007, 10:32 AM
OK... this thread started back in January, when I promised to get back in the saddle and take control of my life back. Sadly, I failed miserably in that regard. BUT... that's OK. I'm GOING to do it this time.

I'm not totally out of shape, so I need to cut myself some slack there. I've just been half-a$$ing it for several months now in a Seattle-winter funk.

So... I'm going to do WBB I starting tomorrow, for 12 weeks. I can't decide on calories yet. My gut says to bulk, so that's what I'm going to do.

191.8 isn't a bad weight for me, but I feel pretty small since I've been taking it easy. I'd rather not keep cutting and just get smaller still. So, here goes nothin'.

I'll post pics tomorrow for a starting reference point.

mikej
03-27-2007, 10:04 AM
Tuesday, March 27th, 2007

Weight: 191

WORKOUT
Chest / Back
Barbell Bench- w/u 45x10, 135x8, 135x8
Slight Incline Dumbbell Bench- 55x8, 55x7
Lat Pulldown- 120x8, 130x8
Bentover Barbell Row- 95x8, 105x8
Back Extension- BWx8, BWx8

OK... the good news: I went to the gym this morning!! BACK IN THE SADDLE!!

The bad news: I forgot to bring my copy of WBB I with me... and didn't leave as much time for myself as I should have. SO... it wasn't perfect.

That's OK though, just GOING this morning is progress. Plus I should probably work back into it rather than going b@ll$ out the first week.

FOOD
2763 Calories
72g Fat (24%)
287g Carb (39%)
243g Protein (37%)

Yeti Sandwich
03-27-2007, 02:33 PM
You got your ass to the gym. Now, going back is going to be infinitely easier.

Good Luck!

mikej
03-28-2007, 10:20 AM
Wednesday, March 28th, 2007

Weight: 191

WORKOUT
-none-

FOOD
Pending

mikej
03-28-2007, 10:21 AM
You got your ass to the gym. Now, going back is going to be infinitely easier.

Good Luck!

Thanks! I agree... getting started again is the hardest part. If I make it tomorrow, as planned, I'll feel a lot better. Then get through next week... then the week after... then the next month!

The secret is just not falling off the wagon in the next couple of weeks or so.

hulkinout
03-28-2007, 12:06 PM
Baby steps...

mikej
03-31-2007, 06:10 PM
Thursday, March 29th, 2007

Weight: 188.8

WORKOUT
Shoulders/Biceps/Triceps
Shoulder Press (in rack)- w/u 45x10, 95x8, 115x8
Dumbbell Shoulder Press- 55x8, 55x8
Side Raises- 15x10, 15x10
Close Grip Bench- w/u 45x10, 95x8, 95x8
Tricep Cable Pushdowns- 110x8, 150x8
EZ Bar Curls- 60x8, 80x8
Hammer Curls- 40x8, 40x8

Did pretty well this morning, although I did forget again to bring a copy of the routine so I was winging it. I think I need to lift a LOT heavier, but I'm working up to that and going light the first week to get back into things.

FOOD
Ooops...

mikej
03-31-2007, 06:15 PM
Friday, March 30th, 2007

Weight: 188.6

WORKOUT
Legs
Squats- w/u 45x10, 135x8, 155x8
Hack Squat Machine- 135x8, 135x8
Leg Curl Machine- 70x8, 110x8
SLDL- 135x8, 135x8
Calf Raises- 90x8, 90x8
Incline Twist Situps- BWx10, BWx10, BWx10

Run: 3mi, outside, 26:57 (8:59/mile)

Also really light... but luckily I made it to the gym three times this week! I start a new job on Monday, and then my schedule will be settled. Next week I'l going to try lifting heavier, adding more cardio back in, and the week after I hope to start EATING!!

FOOD
Ooops...

mikej
04-09-2007, 12:50 PM
Sunday, April 8th, 2007

Weight: Unknown

WORKOUT
Run, outside, 5 miles, ~50:00 (~10:00/mile)

mikej
04-09-2007, 12:53 PM
Monday, April9th, 2007

Weight: Unknown

WORKOUT
None :(

So... I didn't totally fall off the wagon last week, I just was changing jobs and didn't update my journal. I'm continuing to get back into the swing of things, and bringing the weight up as much as possible without overdoing it.

I meant to work out this morning at 11:00 after taking the "new member" tour of my new gym (closer to work). Unfortunately the tour took like an hour and I had to get back to work. I can still lift three days this week though, no problem.

Trying to keep the cardio going, too. This will get easier as the weather improves. :)

Jaybird88
04-09-2007, 01:21 PM
Jeez, an hour long gym tour? Must be a heluva gym.

mikej
04-10-2007, 09:20 AM
Jeez, an hour long gym tour? Must be a heluva gym.

You have NO idea. My new job is with a big software company you've probably heard of... and gym membership is one of the benefits of working here. It is seriously the BIGGEST gym I have ever seen. I'm worried about getting lost in there. There's two locker rooms for the dudes, 4 swimming pools, 7 rackeball courts... I could go on and on.

Anyway, I was pissed I missed my workout yesterday because of the long tour, but it's a free membership so I won't complain too much! :)

mikej
04-10-2007, 09:25 AM
Tuesday, April 10th, 2007

Weight: 190.4

WORKOUT
Chest / Back
Barbell Bench- w/u 45x10, 145x8, 145x7
Chest machine (don't know what it's called)- 120x8, 120x8
Dips- BWx6, BWx5
Pullups (handles)- BWx4, BWx4, BWx2
Lat Pulldown- 140x6, 140x6
Bentover Barbell Row- 135x8, 135x6
Back Extension- BWx12, BWx12

I'm almost ready to start really getting back to "normal", which is good. I worked out at my old gym this morning out of habit, and all the benches by the dumbbells were taken, so I did a chest machine instead of slight incline dumbbell bench. That's OK, though.

One more week of ramping-up, and I'll start packing in the food on Monday. I have a meeting with a trainer on Saturday for a consult, which should help too.

FOOD
Oops

McVein
04-10-2007, 10:35 AM
You have NO idea. My new job is with a big software company you've probably heard of... and gym membership is one of the benefits of working here. It is seriously the BIGGEST gym I have ever seen. I'm worried about getting lost in there. There's two locker rooms for the dudes, 4 swimming pools, 7 rackeball courts... I could go on and on.

Anyway, I was pissed I missed my workout yesterday because of the long tour, but it's a free membership so I won't complain too much! :)

the big question is.....is there a squat-rack?

mikej
04-11-2007, 02:13 PM
the big question is.....is there a squat-rack?

I think there's 3 weightrooms... and they each have several squat racks. The one I worked out in this afternoon had 4. :)

mikej
04-11-2007, 02:18 PM
Wednesday, April 11th, 2007

Weight: 190.4

WORKOUT
Legs
Squats- w/u 45x10, 185x8, 185x8
Leg Press machine- w/u Sledx10, 270x8, 270x8

So... there's a shuttle that goes from work to the gym and back. I TOTALLY underestimated the time it would take. :( I took the 11:37 shuttle, got to the gym at 11:56, and after changing and getting lost (it's a big gym) I ended up only getting to work out for like 15 minutes. A quick shower and I was on the 12:30 shuttle back so I could make my meeting. So... I'll need to block out ~90 minutes to get a workout in during the day. Hmm... I'll figure it out.

The good news is I went!

FOOD
Pending

mikej
04-18-2007, 10:09 AM
Friday, April 13th, 2007

Weight: Unknown

WORKOUT
Shoulders/Biceps/Triceps
Shoulder Press Machine- 120x8, 120x8
Dumbbell Shoulder Press- 55x8, 55x8
Side Raises- 20x10, 20x10
Close Grip Bench- w/u 45x10, 95x8, 95x8
Tricep Cable Pushdowns- 70x8, 70x8
EZ Bar Curls- 75x8, 75x8
Hammer Curls- 40x8, 40x8

I made it to the gym this day, but it was a little more crowded than I expected given the time. I keep adjusting, and adjusting, but really I need to take it to the next level to get back to where I was. It doesn't help that my wife and I are both sick...

mikej
04-18-2007, 10:14 AM
Tuesday, April 17th, 2007

Weight: 194

WORKOUT
Chest / Back
Barbell Bench- w/u 45x10, 145x8, 145x8
Slight incline bench (dumbbell)- 55x8, 55x5, 45x5
Dips- BWx6, BWx5
Lat machine- 65x4, 125x4, 155x8, 155x8
Bentover Barbell Row- 135x8, 135x7
Incline situp twist- BWx12, BWx12
Back Extension- 25x10, 25x10
Crunch machine- 115x10, 130x10

This felt GREAT! I'm getting over my cold, but going to lift three times this week should put me back on track. Then I'll start eating like a monster on Monday... I've been saying that for a few weeks now, but this time I mean it!