ECA HG MMA and all that

[Geometheus]

Bulk_Boy: Thanks for it... my shoulder and RC is feeling a bit better. My dips and chins are going okay and I spent a bit of time in a swiming pool at the hotel I was at yesterday which made it feel a lot better.

5/17/2011

I got in an hour + warmup run in when I was on my trip.

Cardio:
5.0 mile walk to run to jog, outside various degrees, abt 1 hour

[BULK_BOY]

Swimming can do wonders for reconditioning. Keep on healing bro.

[Geometheus]

Bulk_Boy: Healing more every day !!

5/19/2011

Yesterdays workout. Short on time both at the gym and afterwards so was too rushed to post this until now.


Cardio:
1.60 mile walk to run to jog, 3 degrees, 15min15sec


Workout: -2:00pm

Warmup- light stretching

Squats to Chin-ups to Dips than a break 6 times:
Squats Narrow 135*15 -warmup, 225*10 for 6 sets
Wide grip Chin-ups BW*6 for 6 sets
Dips BW*8 for 6 sets -depth is getting better

Obliques to Speed Rope than a break 4 times:
Side Bend Obliques 50*20 for 4 sets
Speed Rope 100 for 4 sets


150 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Paddy Set", Seven Nations

[Geometheus]

5/20/2011


Cardio:
2.0 mile walk to run to jog, 3 degrees, 19min10sec


Workout: -2:00pm

Warmup- light stretching


LYTP to Lat Raises than a break 3 times:
LYTP 10*10 for 3 sets
Lat Raises F/S 10*10 for 3 sets


Curls to Shoulder Press to Leg Raises to Speed Rope than a break 4 times:
Seated DB Curls 35*10 for 4 sets
Shoulder Press DB 35*12 for 4 sets - almost pain free
Suspended Leg Raises 1/2 BW*10 for 4 sets
Speed Rope 100 for 4 sets


BP to Deadlifts than a break 4 times:
Machine Close Neutral grip BP 130*15, 150*15, 170*10 for 2 sets
High Deadlifts 400*20, 400*15 for 3 sets


350 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Invincible", Adelitas Way

[Geometheus]

5/23/2011

Lots of stretching and calories seems to be helping out the right shoulder/RC injury.

Cardio:
1.75 mile walk to run to jog, 3 degrees, 17min25sec


Workout: -1:30pm

Warmup- light stretching


BB BP to Shoulder Press to Curls to Crunches than a break 4 times:
BB BP 135*15, 185*10, 205*10, 225*10 -weakness but not pain
Shoulder Pess Wide Grip 100*10, 110*10, 120*10, 130*10
Std BB Curl 70*10, 80*10, 90*10, 100*8
Decline Crunches 1/2 BW*25 for 4 sets


Chicken Wings to Forarms to Lat Raises to Overthetops than a break 4 times:
Chick Wings L/R 10*10 for 4 sets
Iso Forarm Curls L/R 10*10 for 4 sets
Lat Raises F/S 10*10 for 4 sets
Overthetops L/R 10*10 for 4 sets


100 crunches, 0 squats, 25 pushups

Cool Down

Song of the Workout: "Medicate", Flaw

[Coke]

Nice past few efforts G.

[Geometheus]

Coke: Thank you. I am a bit upset that I am hovering in the 240s again instead of the 230s but it seems that the additional calories and stretching is helping. I am also spending more time on Cardio instead of doing a second Complex or a fifth or sixth set until I feel a bit closer to 100%

[Geometheus]

5/24/2011


Workout: -11:30am

Warmup- light stretching

Squats to Chin-ups to Dips than a break 7 times:
Squats 135*15, 185*12, 225*10, 275*10, 315*10, 365*10, 395*10
Chin-ups BW*6 for 7 sets
Dips BW*10 for 7 sets -depth was ok


Curls to Tates to Bench to Obliques than a break 4 times:
Std Alt DB Curls L/R 35*10 for 4 sets
Tate Press L/R 35*10 for 4 sets
DB Bench Press 35s*10 for 4 sets - got real deep
Side Bend Obliques 50*20 for 4 sets


250 crunches, 0 squats, 50 pushups

Cool Down

Song of the Workout: "A Well Respected Man", The Kinks

[Geometheus]

5/26/2011

Yesterday.

Had a guy, whom I didnt know, giving me advice, that I didnt ask for, as I was workingout. Super Annoying!!!! ...... The thing is, since I go to a gym at work I didnt say what I would have liked to say, as he was likely a few ranks above me.


Cardio:
2.15 mile walk to run to jog, 3 degrees, 21min30sec [10min @pace 6 5min @pace 7.5]


Workout: -2:00pm

Warmup- light stretching

Deadlifts to Good Mornings to Rows than a break 4 times:
One Arm High Deadlifts L/R 135*10, 175*8, 195*6-on 1/2stability ball, 225*4 -fought hard on last set
Good Mornings 135*15, 175*15, 195*15, 225*15
Slow DB Rows L/R 50*15 for 4 sets -focused on contraction and went real slow


French Press to Curls to Pushdowns than a break 4 times:
One Arm French Press L/R 25*15, 30*15, 35*15, 40*12
Walking Alt DB Curls 35s*10 for 4 sets
Tricep Pushdowns 70*10, 80*15, 90*15, 100*17 -focused on keeing elbows tucked in


150 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Fade to Black", Metallica

[Coke]

Helluva dilemma to be in at the workplace gym, lol - you definitely handled it well.

[Geometheus]

Coke: Yeah it took a good chunk of my willpower not to say something.

5/28/2011

Over the Weekend....

I did a Big Cardio Session as a DeTox for all the badness of the first half of the Holiday Weekend.


Cardio:
10.0 mile walk to run to jog than repeated that patern, various degrees, outside, didnt keep time but abt 2hrs

[Geometheus]

5/31/2011


Cardio:
2.33 mile walk to run to jog, 3 degrees, 23min10sec


Workout: -3:30pm

Warmup- light stretching


BB BP to Shoulder Press to Curls to Crunches than a break 5 times:
BB BP 135*15, 185*10, 225*10 for 3 sets - getting better
BB Shoulder Pess 135*10 for 5 sets - struggle on last set
Std BB Curl 70*10, 80*10, 90*10, 100*10, 80*10
Decline Crunches 1/2 BW*20 for 5 sets


Chicken Wings to Forarms to Lat Raises to Overthetops than a break 3 times:
Chick Wings L/R 15*10 for 3 sets
Iso Forarm Curls L/R 15*10 for 3 sets
Lat Raises F/S 15*10 for 3 sets
Overthetops L/R 15*10 for 3 sets


100 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Hard to Kick", Bride

[Geometheus]

6/1/2011

Happy Summertime !!!!! It didnt really feel like it until these last few days but it is definitly starting to heat up. I am looking forward to trips to the beach and BBQs. Good times.


Cardio:
2.33 mile walk to run to jog, 3 degrees, 22min15sec


Workout: -10:30am

Warmup- light stretching

Squats to Chin-ups to Dips than a break 5 times:
Box Squats 135*15, 225*10, 255*10, 275*10, 315*10
Chin-ups BW*6, 7, 8, 7, 6
Dips BW*10 for 5 sets -depth was good


Curls to French Press to Rows than a break 4 times:
Std Alt DB Curls L/R 35*10, 40*10, 45*8, 50*6
One Arm French Press L/R 25*15, 30*15, 35*15, 40*10
Upright Rows 70*10 for 4 sets


250 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Southern Hospitality", Disciple

[Coke]

Good job with the back-to-back workouts George.

[Geometheus]

Coke: Thanks!

My shoulder/RC is feeling much better. I am still working out with it gingerly but I can tell it is close to 100%. I really want to get back down to the 230s (and maybe even 225 as a stretch goal) before end of the month so I am really kicking it up a notch with my Cardio and being better about my eating.

[Geometheus]

6/2/2011

I had to break up the Cardio to try and save myself from shin splints. I am not complaining just saying that my lower legs are not a fan of me stepping up the Cardio to 2+ miles.


Cardio:
1 mile CrossRamp Eliptical, 10 degrees, 5 resistance, 11min
1.33 miles walk to run to jog, 3 degrees, 12min05sec


Workout: -11:00am

Warmup- light stretching

Deadlifts to Shrugs to Good Mornings to Rows than a break 5 times:
High Deadlifts 135*15, 225*10, 275*10, 325*10, 395*8
Shrugs 135*15, 225*10, 275*10, 325*10, 395*8
Good Mornings 110*20 for 5 sets
Slow DB Rows L/R 50*15 for 5 sets -focused on contraction and went real slow


Curls to Pushdowns to Obliques than a break 4 times:
Walking Alt DB Curls 35s*10 for 4 sets
Tricep Pushdowns 80*15, 100*15, 110*15, 120*15 -focused on keeing elbows tucked in
Side Bend Obliques L/R 50s*20 for 4 sets


150 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Fallen', Whitecross

[Geometheus]

6/3/2011

Went for a run outside with a co-worker. It was perfect weather for it 78 with a slight breeze.
T.G.I.F I just love my weekends in the summer !!!


Cardio:
3.4 mile walk to run to jog than repeated that patern, various degrees, outside, didnt keep time but abt 45min

Workout: -12:30pm

Warmup- light stretching

Curls to Arnold Press to Forarms than a break 4 times:
Std DB Curls 35s*10 for 4 sets
Arnold Press 35s*10 for 4 sets
Iso Forarm Curls L/R 15s*10 for 4 sets


Skulls to Pushes to Cobras than a break 4 times:
Skull Crushers 70*12, 80*12, 90*12, 100*12
Iso Back Pushes 70*12, 80*12, 90*12, 100*12
Std Cobra Pulls 70*12, 80*12, 90*12, 100*12


200 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Smack Down", Thousand Foot Krutch

[Geometheus]

6/6/2011

I can already tell it is going to be a long long work week............. thank God for the gym.

Workout: -1:30pm

Warmup- light stretching


Chicken Wings to Triceps to Lat Raises to Overthetops than a break 4 times:
Chick Wings L/R 10*15, 12.5*15, 15*15 for 2 sets
Iso Tricept Ext L/R 10*15, 12.5*15, 15*15 for 2 sets
Lat Raises F/S 10*15, 12.5*15, 15*15 for 2 sets
Overthetops L/R 10*15, 12.5*15, 15*15 for 2 sets


BB BP to Shoulder Press to Curls to Crunches than a break 5 times:
BB BP 135*15, 185*10, 205*10, 225*10 for 2 sets - still weak
BB Shoulder Pess 135*10 for 5 sets
Std BB Curl 70*10, 80*10, 90*10, 100*10, 70*10
Decline Crunches 1/2 BW*20 for 5 sets


200 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Owls", Leo Kottke

[Coke]

I can already tell it is going to be a long long work week............. thank God for the gym.

No joke man, the gym is our own refuge,lol.

[Geometheus]

Coke: True.

6/7/2011

I have plans to do my Cardio afterwork

Workout: -10:30am

Warmup- light stretching

Squats to Chin-ups to Dips than a break 7 times:
Box Squats 135*15, 225*10, 275*10, 315*10, 345*10, 365*7
Chin-ups BW*7 for 6 sets, 9
Dips BW*10 for 7 sets -depth was good and felt strong


350 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Country Girl -Shake It For Me", Luke Bryan

[Geometheus]

6/8/2011

Went for a run outside with the same co-worker as last week, this time however it was 102.... getting strong !!

Cardio:
3.4 mile walk to run to jog than repeated that patern, various degrees, outside, didnt keep time but abt 45min

Workout: -12:30pm

Warmup- light stretching

Curls to Arnold Press to Forarms than a break 4 times:
Std DB Curls 35s*10 for 4 sets
Arnold Press 35s*10 for 4 sets
Iso Forarm Curls L/R 15s*10 for 4 sets


Chicken Wings to Triceps to Overthetops than a break 4 times:
Chick Wings L/R 10*15, 12.5*15, 15*15 for 2 sets
Iso Tricept Ext L/R 10*15, 12.5*15, 15*15 for 2 sets
Overthetops L/R 10*15, 12.5*15, 15*15 for 2 sets


Deadlifts to Rows to Shoulder Press than a break 4 times:
High Deadlifts 320*15, 360*15, 400*12 for 2 sets
Upright Rows 70*10, 80*10, 90*10, 100*10
Shoulder Press Close Grip 100*10, 120*10, 140*9-, 150*8 - fight for it


300 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "X Gon' Give it to Ya", DMX

[Geometheus]

6/9/2011


Cardio:
2.33 mile walk to run to jog, 3 degrees, 23min30sec


Workout: -11:30am

Warmup- light stretching


Curls to Pulldowns to BP than a break 5 times:
Std Alt DB Curls 30*10, 35*10, 40*10, 45*10-, 50*10- fighting for last couple on last sets
Lat Pulldowns Wide grip 100*10, 115*10, 130*10, 145*10, 160*10- went very slow at the bottom
Machine Close Neutral grip BP 130*15, 150*15, 180*12, 200*12, 220*10


400 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Uncle Jim", Black 47

[Geometheus]

6/12/2011

It was a good long weekend. I did a bit of work around the house and got into a Soccer game on Sunday.

Cardio:
Soccer - the game was fairly competitive and I played midfield so I got a great sweat going

[Geometheus]

6/14/2011

Short on time after I finished up my Cardio so I had to rush it today. With no pause at the end of each set before starting back up my weights really fell off on last few movements.

Cardio:
2.5 mile interval training, 3 degrees, 21min35sec


Workout: -11:30am

Warmup- light stretching

Chicken Wings to Lat Raises to Pullovers to Cobras than a break 4 times:
Chick Wings L/R 25*10 for 2 sets, 30*10, 35*10
Lat Raises L/R 25*10 for 2 sets, 30*10, 35*10
Pullovers L/R 25*10 for 2 sets, 30*10, 35*10
Cobras L/R 25*10 for 2 sets, 30*10, 35*10


BB BP to Shoulder Press to Curls than a break 5 times:
Incline BB BP 135*15, 185*10, 205*10, 225*10, 245*6 + 265*2 -bump up set on last
Shoulder Pess Wide Grip 100*10, 120*10, 140*10, 160*10, 120*10
Std BB Curl 70*10, 80*10, 90*10, 100*8, 70*10


100 crunches, 0 squats, 25 pushups

Cool Down

Song of the Workout: "Wasteland", 10 Years

[Coke]

Looks pretty good bro, keeping it on track in a big way.