RB's Journey to big lifts

[rbtrout]

Thursday 4/5/12
shoulder/rotator cuff

Arnold press
20/15/15

Incline bench
45/10/10
95/10/10
135/5
very tough on the shoulder. DB pressing lets me move so my shoulder doesn't hurt as much

WG Face pulls
200/15/15
250/12/12

Tbar rows - chest supported
2p/12/12
3p/8/8
4p/6

Triceps press downs
200/10/10/10
150/18/18/18

Hammer curls
65/10
75/10
85/8
95/6
110/3

Seated Preacher curls
85/22/20

I tried 1 set of pullups and 1 set of dips - both hurt the shoulder pretty good, so I didn't do more.

[rbtrout]

The first workout of this week. I spent juggling family things and work all weekend and each night working. I think I've finally got a small breather tonight, but I'm not sure.

Wednesday 4/11/12
Zercher squats
45/15/15
95/12/12
135/10/10
185/10/10
225/6/4

DB Knee raises
100/10/10/10/10
125/5

Hypers
bw+25/12/12
bw+45/10
bw+70/8

Seated calf raises
2p/15
3p/15
4p/12

I wanted to do more squats, but there was a guy waiting and he hovered around for 30 minutes. When I left, he asked if he'd rushed me - duh. Dumbass. I should have spent the entire morning doing squats just to piss him off. Oh well, in the grand scheme of things, it doesn't matter.
In the "gym etiquette" book there should be an "I can beat the dumbass clause".

[rbtrout]

Thursday 4/12/12
shoulder/rotator cuff
DB bench
40/15/12
50/10
60/10
70/10
80/10
90/5
Felt good today on these. I gotta keep at the rehab for the rotator cuff.

Machine Lat pulls
2pps/10
2.5pps/10
3pps/10
3.5pps/10
4pps/10
5pps/6

WG BB bent rows
95/10/10/10/10

Skull crushers
85/15
105/10
125/10
135/8
145/3

Seated Preacher curls
70/40/30

[rbtrout]

Friday 4/13/12
cardio
25 minutes

deadlifts
95/5
135/5
225/5
275/5

Giant set - 2 sets
Ab crunch machine
Hyper machine
Situp machine

Zero energy today. The stress from work is getting to me and I need the weekend to recouperate.

[rbtrout]

Monday 4/16/12
Shoulder stretches/rotator cuff stretches

Seated DB press
40/10/10/10
50/8/8
60/3

WG Face pulls
150/15
200/15
250/12/12/12/12

Iso low rows
1.5 pps/12
2.5pps/12
3.5ppps/10
4pps/10
5pps/8
Plates/reps
4-3-2/5-10-20

Triceps Pressdowns
150/15
200/12
230/10
250/7

RG Triceps Pressdowns
150/12
200/10

Hammer curls
70/10
90/8
100/4

Preacher curl machine strip sets
135-100-55/8-10-15
135-100-55/10-12-17

Preacher curl machine burn set
70/23

There's 5 of us that are buddies that all go to the new gym. Two of them didn't show up today, so Jamie thought he'd workout with Andy and I. His workout partner doesn't push him quite like I do......as he discovered.
More weight than he's used to and several expletives later, he was done. He didn't give up and he knew his limitations and he really enjoyed the harder workout. He asked if he could join us again.

[rbtrout]

No workout yesterday, I ended up working until midnight on Monday.

Today was a different story.....
Wednesday 4/18/12
Leg press
3pps/20/15
5pps/15
7pps/10
9pps/10
11pps/10

Leg press - feet hi and wide
3pps/12
4pps/12
5pps/12

SLDLs
95/10/10
135/10
185/10

Standing calf raises
405/20
500/15
545/12
590/10
625/10

Calf press machine
2pps/20
3pps/20
4pps/20
5pps/20

Jamie joined us again today, he probably will all week. He's never done lower body like we do, so it was a rude surprise. He hung in there, though. He'll really be cursing me for the next 3-4 days.

[rbtrout]

Thursday 4/19/12
shoulder/rotator cuff
DB bench
35/15
45/15
55/12
65/10
75/10
85/5/5

Lat pulls Isolateral
2pps/12/12
2.5pps/10/10
3pps/6 - hurt shoulder so I didn't push it.

Kroc Rows
80/10
90/10
100/10
110/8
120/7

Seated Preacher curls
60/25
85/15
95/10
105/10
115/7

DB Tricep press
80/10
90/10
100/10
110/2

Andy showed up late, so I did all the heavy work by myself. Jamie didn't show at all, so I'm thinking I spanked him too hard yesterday and he can't walk. Both Andy and I thought it wasn't that bad.

[rbtrout]

I missed Friday's workout. I worked very late Thursday night and continued early Friday morning. The life of an IT guy.....

Monday 4/23/12
Shoulder stretches/rotator cuff stretches
Seated DB press
25/15
35/12
45/10/10
55/10/10
60/4

Inc. DB press
35/15/15/15

DB bent laterals
35/10/10/10/10

BB bent rows
45/15/15
95/10/10
135/9/9

Tbar rows - chest supported
1.5p/12
2p/10
3p/10
4p/6

Skull crushers
85/15
105/12
125/10
135/8

Hammer curls
60/12
75/10
90/7
100/4

No Andy today, so I had a bit more time to do a bit more.

I wasn't going to do hammer curls, but this guy started bagging on one of his friends about using the 2 pounders or "you can use the big weights, like me". He was using the preacher curl machine with about 50 pounds. He was trying to get me involved in his rag-fest by asking what I thought. I didn't say a word, just walked over, grabbed the 60s and did 12 reps. He disappeared. The big guy that I spot once in a while came over and said the I just shut the other guy up and chased him away. Some times people just need to be silenced.......

[rbtrout]

Tuesday 4/17/12
Stationary bike
30 minutes

Wrist curls
60/25/25/25/25/23

Abs/hypers supersets
3 sets of each

[rbtrout]

Wednesday 4/18/12
Zercher squats
45/15/15
95/15/15
135/15/15
185/12/12
225/6/5

Hypers
bw+25/10/10
bw+45/10/10
bw+70/10/8

Seated calf raises
2p/25
3p/25
4p/25/20
1p/85

Leg press - feet together
3pps/25/25/25

Seated hammie curls
90/12
110/12
130/10
70/51

[rbtrout]

Thursday 4/26/12
shoulder/rotator cuff
DB bench
40/20/15
50/12
60/10
70/10
80/8
90/3

Low pulley rows
224/10
240/10
256/10
304/10

WG face pulls
200/12
250/10
295/10
307/10
262/17

Floor press
135/10/10
155/10/10
175/10

RG Triceps pressdowns
170/10/10

Standing cable curls
120/10/10
150/8/8

Concentration curls
40/10/10

Arnold press
20/10/10

[rbtrout]

Missed Friday's workout, a problem at work and I ended up being there from 4-5 am, then back home only to turn around and go back in.
Nice, easy bike ride with my wife yesterday.

Monday 4/30/12
Shoulder stretches/rotator cuff stretches

Seated DB press
40/10/10
45/10/10
50/10/10
65/4 - no spot, not bad

Reverse Peck Deck
80/10/10/10

BB bent rows
95/10
135/10
155/10/10

Iso Pull downs
2pps/12
2.5pps/12
3pps/10
3.5pps/10
4pps/10
4.5pps/7
5pps/5

Skull crushers
85/15
105/12
125/10
135/10
140/8
155/6

Good workout today, the shoulders are responding well to the rotator cuff rehab.

[rbtrout]

Monday night, I worked until 11 pm, no workout on Tuesday.
Tuesday night, I worked until midnight, no workout on Wednesday.

I won't workout tomorrow, I'll probably be working until, at least, midnight tomorrow night.

Today, though, I felt good.

Thursday 5/3/12
shoulder/rotator cuff

DB bench
35/20
45/15
55/12
65/10
75/10
85/8
90/8
95/4
No spot on last 2 sets. Last week, I needed a spot on the 90s.

DB bent laterals s/s/w Arnold press
25/10/10

DB rows
90/10
100/10
110/10
125/7/5

Dip machine
90/12/12
180/10/10
205/8/7

Seated preacher curls
85/10
105/10
115/9
125/6

[rbtrout]

What a llooonnnngggg day Friday turned out to be. I basically worked 24 hours straight and then slept off and on all day Saturday, while logging onto the system and doing a bit more. I ended up putting in about 3 hours yesterday, as well. Good thing I make enough to live medium on the hog .

Even being a bit tired and my right shoulder a bit sore (?!?), I got a good workout in. Andy didn't show up, so I was on my own.

Monday 5/7/12
Shoulder stretches/rotator cuff stretches

Seated DB press
25/15
35/12
45/10
50/10
60/6

Reverse Peck Deck
90/10/10

WG Face pulls
200/15
250/12/12/12

Iso low rows
2pps/12
2.5pps/12
3pps/12
3.5pps/10
4pps/10
4.5pps/7

Triceps pushdowns
200/12/12
220/10/10
240/10
250/6

Tate press
40/10/10/10

Hammer curls
70/10
80/10
90/7
100/5

Seated EZ bar preacher curls
75/32/29

[rbtrout]

Tuesday 5/8/12
Cardio
30 minutes

wrist curls
60/30/27/25/25 40/45



Wednesday 5/9/12
Zercher squats
45/15/15
95/15/15
135/12/12
185/10/10
225/6/6

Leg press machine
6pps/10
8pps/10
10pps/10
5pps/20

Hypers
bw+25/12
bw+45/10
bw+70/10
drop set bw+90/5 bw+45/5 bw/5

Standing calf raises
500/15
590/12
680/10
725/10

Seated hammie curls
90/12
110/12
150/10
70/36

Still feeling Friday/Saturday's long work day. At nearly 50, I don't recover as quickly as I used to.

[rbtrout]

Thursday 5/10/12
shoulder/rotator cuff
DB bench
35/15
45/15
55/15
65/12
75/10
85/8
95/6

Dips
bw/10/10
bw+45/10/8
Since the shoulder is doing better, I thought I'd give these a try. It was tough to not go heavier than bw+45, though.

Low cable rows
208/12
240/12
272/10
304/10/10

Preacher curls
85/12
105/12
125/10
135/6
85/33

Not as much work today, one of the guys wanted to go heavy on a couple of lifts, so I spotted him.

[rbtrout]

I thought I'd post the results of a little experiment I've done over the last several weeks.

At 9:15 am (ish) I have a meal.
1 pack unflavored oatmeal (or cream of wheat) flavored with truvia and cinnamon
1 medium sized apple
1 Nature Valley protein bar - 10g protein with only 6 g sugar

Since I trimmed up, I've held steady at about 214 pounds.

4 weeks ago, I decided to try swapping sugar for the truvia in my morning cereal. I'd use the same amount, 1.5 teaspoons. That's the only thing I changed in my diet routine. After 3 weeks of that, I switched back to using truvia. During the first week, I gained 3-4 pounds and kept it on. Last week, when I switched back, I gradually lost those 3-4 pounds and now I'm steady at 214 again.

Just adding a bit of sugar made me gain and keep some weight. Not much, mind you, but it did. I find that quite interesting. It does show that what you put into your body really does matter.

[rbtrout]

Monday 5/14/12
Shoulder stretches/rotator cuff stretches

Seated DB press
25/15
30/15
40/10
50/10
60/7/3

Bent DB laterals
35/10/10

WG Face pulls
250/12/12/12/12

Isolateral pull downs
2pps/10/10
3pps/10/10

Isolateral low rows
3pps/10
3.5pps/10
4pps/10

Skull crushers
85/12
105/10
125/10
135/8
145/5

Standing preacher curls
70/12/12/12

I've decided to do Insanity and keep the weight lifting and just do alternating days. I did the Fit Test on Saturday. 8 'simple' tests for a minute each. I was huffing and puffing after the first one. I did better than I thought I'd do.
Tomorrow is day one of the exercising, we'll see how it kills me.

[rbtrout]

Yesterday was day 1 of Insanity. I couldn't keep up with everything, as expected, but I did pretty well. Today, my calves are sore.

Wednesday 5/16/12
Zercher squats
45/20/20
95/15/15
135/15/15
185/12/12
225/8/7

Leg press machine
350/12
450/10
500/10
410/15/15

SLDLs
95/10/10
135/10/10
185/10/10
225/10
275/7

Calf raises - machine
180/20/20

[rbtrout]

Work's been crazy. My 3 day weekend was 1 day. We did go up to Big Bear and kayak for a couple of hours, it was so nice.

I ended up missing 1 weight workout and 1 Insanity workout, but I'm still moving forward.

Wednesday 5/30/12
Zercher squats
45/20/20
95/20/20
135/20/20
185/16/14

SLDLs
95/15/15
135/10/10
185/10/10
225/10/10
275/6

Standing Calf raises
495/12
585/12
675/10
795/10

The gym opened early, so I got in and got out. Now, "I owe, I owe, so off to work I go."

[rbtrout]

Friday 6/1/12
shoulder/rotator cuff

DB bench
35/20
45/15
55/12
65/10
75/10
85/8
95/7

Dips
bw/15/15
bw+45/10
bw+90/7

Face pulls
250/12/12/12/12

DB rows
100/10/10
115/9/7

Lt. Hammer curls
50/27/19

[rbtrout]

Monday 6/4/12

I ended up working a bunch on Saturday and only a little yesterday. Hopefully soon, it will slow up a bit. It's getting tiring to work so much. Thankfully, my wonderful wife is very understanding.

To add to the work related stress, my truck's been in and out of the shop for the last month. I think they finally found the problem and I should have it back tomorrow afternoon (about $1800 poorer, though).

Shoulder stretches/rotator cuff stretches

Seated DB press
35/12
40/10/10
50/10/10
60/9/6 65/5

Bent DB laterals
35/10/10/10/10

Stiff arm pulldowns
150/10
180/10
210/10
230/5
120/14 - 5 sec. Positive & negative

Preacher curl machine
100/10
155/6/6
135/10/10
110/15/15
80/30

Behind the head DB triceps press
75/10/10 - hurt the left elbow bad so I stopped.

[rbtrout]

Wednesday 6/6/12
Zercher squats
45/15/15
95/15/15
135/15/15
185/15/15

Cybex Leg Press
6pps/10/10
8pps/10/10
10pps/10/10

Seated calf press
4p/20/20/20/20

Hypers
bw/12

Lower right back didn't feel right this morning when I got up. As I started zerchers, it still wasn't feeling quite right. On the last set of leg press, pop, and it went out without me. Calf raises were OK, but trying hypers or anything else - no go, so I cut it short. Fun stuff. Hopefully, the 800 mg Ibuprofen will kick in quickly and relieve it. We'll see what happens.

The Insanity workout is going OK. I've actually completed a couple of workouts. Things are working OK, though. I haven't lost any weight, still holding at 215, but my bf% is down 2-2.5%.

[rbtrout]

Way too much work lately. Didn't workout on Thursday or Friday. Saturday, after working quite late on Friday night, we went fishing. The good thing, my wife had a blast and loved it; the bad thing - an algy bloom the day before turned the water murky and green - no fish.
When we got home Saturday late afternoon, work until late. At the office very early Sunday morning, home and worked until about noon. I'm tired.


Monday 6/11/12

Shoulder stretches/rotator cuff stretches

Seated DB press
35/12/12
45/10
55/10
65/6

Reverse peck deck
80/15/15/15/15

Iso pull downs
2pps/12/12
2.5pps/10
3pps/7

Iso low rows
2pps/15
3pps/12
4pps/10
5pps/7

Skull crushers
85/15
105/12
125/10
145/9
155/3

[rbtrout]

I think I'm past all the killer hours at work. The first phase of projects are done and we'll start the easier second phase probably next week.

Last night was one of the first nights in quite a while that I didn't have to work after I got home (?!?). I didn't know what to do, so I fell asleep.

Friday 6/15/12
shoulder/rotator cuff
DB bench
35/15
45/15
55/12
65/12
85/8
95/6

Dips
bw/15/15
bw+45/10/10
bw+90/6

DB Rows
105/10/10
115/10/10
125/6

Hammer curls
60/10
75/10
90/7
105/5
45/27

Pullups - neutral grip
bw/9/9/9/7