Results 1 to 17 of 17

Thread: ...Slow and steady...

  1. #1
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55

    ...Slow and steady...

    Goals: General Fitness. Size is secondary to conditioning. I want speed, endurance, agility and explosive power.

    Stats: 27 y.o. male, 155 lb, 5'10", thin build.

    Diet: Generally healthy. About 2.5k calories. A lot of meat (~1 lb to 3 lb daily).

    Other: Shift worker. Upper/Lower split w/ at least 1 day rest between same body parts.
    Last edited by CrazyPalm; 12-02-2005 at 11:19 PM.
    Talk low, talk slow, and don't talk too much.
    John Wayne

  2. #2
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    15/11/05

    90 s rests

    5 min bag work

    BB Squats 20 x 35lb, 14 x 35lb
    BB SBSLDL 20 x 35lb, 20 x 35lb
    DB Calf Raise 20 x 12lb, 16 x 20lb
    Crunches 20 X 0, 20 X 0

    Stretches
    Last edited by CrazyPalm; 12-02-2005 at 10:57 PM. Reason: forgot to add the stretches
    Talk low, talk slow, and don't talk too much.
    John Wayne

  3. #3
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    17/11/05

    90 s rests

    5 min bag work

    BB Bench 20 x 35lb, 20 x 35lb
    BB Row (UH) 20 x 35lb, 20 x 35lb
    DB Lat raises 20 x 4lb, 20 x 4lb
    BB Lying tri ext 20 x 30lb, 12 x 30lb
    BB Curls 20 x 30lb, 20 x 30lb

    Stretches
    Talk low, talk slow, and don't talk too much.
    John Wayne

  4. #4
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    19/11/05

    75 s rests

    5 min bag work

    BB Deadlift 20 x 35lb, 20 x 35lb
    BB SBSLDL 20 x 35lb, 20 x 35lb
    DB Calf raise 20 x 12lb, 18 x 12lb
    Crunches 20 x 0, 20 x 0

    Stretches
    Talk low, talk slow, and don't talk too much.
    John Wayne

  5. #5
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    21/11/05

    75 s rests

    5 min bag work

    BB Bench 20 x 35lb, 20 x 35lb
    BB Row (UH) 20 x 35lb, 20 x 35lb
    DB Lat raises 20 x 4lb, 20 x 4lb
    BB Lying tri ext 20 x 30lb, 14 x 30lb
    BB Curls 20 x 30lb 105s rest accident 20 x 30lb

    Stretches
    Talk low, talk slow, and don't talk too much.
    John Wayne

  6. #6
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    22/11/05

    4 x 3 min boxing w/ 1 min rests.
    Talk low, talk slow, and don't talk too much.
    John Wayne

  7. #7
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    23/11/05

    75 s rests

    5 min bag work

    BB Squats 20 x 35lb, 20 x 35lb
    BB SBSLDL 20 x 35lb, 20 x 35lb
    BB Calf raise 20 x 12lb, 20 x 12lb
    Crunches 20 x 0, 20 x 0

    Stretches
    Talk low, talk slow, and don't talk too much.
    John Wayne

  8. #8
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    25/11/05

    90 s rest

    5 min bag work

    BB Bench 20 x 40lb, 20 x 40lb
    BB Row (UH) 20 x 40lb, 20 x 40lb
    DB Lat raises 20 x 7lb, 16 x 7lb
    BB Lying tri ext 20 x 30lb, 20 x 30lb
    BB Curls 20 x 30lb, 20 x 30lb

    Stretches
    Talk low, talk slow, and don't talk too much.
    John Wayne

  9. #9
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    26/11/05

    5 x 3 min boxing w/ 1 min rests
    Talk low, talk slow, and don't talk too much.
    John Wayne

  10. #10
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    27/11/05

    90 s rests

    5 min bag work

    BB Squats 20 x 40lb, 12 x 40lb
    BB Deadlift 20 x 40lb, 18 x 40lb
    DB Calf raise 20 x 12lb, 20 x 12lb
    Jack knife SU 20 x 0, 16 x 0

    Stretches
    Talk low, talk slow, and don't talk too much.
    John Wayne

  11. #11
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    28/11/05

    90 s rests

    5 min bag work

    BB Bench 20 x 40lb, 20 x 40lb
    BB Row (OH) 20 x 40lb, 20 x 40lb
    BB Upright row 20 x 35lb, 10 x 35lb
    BB Lying tri ext 20 x 35lb, 10 x 35lb
    BB Curl 20 x 35lb, 16 x 35lb

    Stretches
    Talk low, talk slow, and don't talk too much.
    John Wayne

  12. #12
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    1/12/05

    90 s rests

    5 min bag work

    BB Squats 20 x 40lb, 16 x 40lb
    BB SBSLDL 20 x 40lb, 20 x 40lb
    BB Calf raise 20 x 40lb, 20 x 40lb
    Jack Knife SU 20 x 0, 20 x 0

    Stretches
    Talk low, talk slow, and don't talk too much.
    John Wayne

  13. #13
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    3/12/05

    Suffering from moderate pain to right wrist - Tendonitis.

    Using gloves with wrist wraps.

    90 s rests

    BB Bench 20 x 45lb, 20 x 45lb
    BB Row (OH) 20 x 45lb, 20 x 45lb
    BB Upright row 20 x 25lb, 16 x 25lb
    BB Lying tri ext 20 x 35lb, 12 x 35lb
    BB Curl 20 x 35lb, 18 x 35lb

    Stretches
    Talk low, talk slow, and don't talk too much.
    John Wayne

  14. #14
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    4/12/05

    Suffering severe tendonitis on right wrist. Will lay off the weights until pain stops, then supplement workouts with light wrist curls and reverse wrist curls.

    It seems the tendonitis doe not relate to either stretching or rep/set/frequency scheme. I stretch thoroughly after each workout. I've tried fewer reps, sets and frequency and much heavier weights and they also cause the same problem.
    Talk low, talk slow, and don't talk too much.
    John Wayne

  15. #15
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    5/12/05

    Pain kept me awake for a number of hours and when I finally did sleep, I kept waking up, possibly from the pain. I've gone to the doctors and been prescribed some very good anti-inflamatories, Celebrex 200mg. I've had to get a wrist adjustable wrap to stop movement. I had to get blood tests to make sure I haven't got athritis since the 'tendonitis' is happening a little too frequently and on different joints. I'm off the weights for at least a week. This might be a very short lived journal.
    Talk low, talk slow, and don't talk too much.
    John Wayne

  16. #16
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    18/12/05

    Tendonitis is all but gone. Hit the weights with a much abbreviated routine.

    Today was:
    Deadlift 6 x 100lb, 6 x 120lb
    Weighted Dips 12 X 40lb, 10 x 60lb
    BB Rows (OH) 6 x 75lb, 6 x 75lb

    No pain as yet.

    Next workout will only be BP and Squats - later in the week.
    Talk low, talk slow, and don't talk too much.
    John Wayne

  17. #17
    ...slow and steady...
    Join Date
    Oct 2005
    Posts
    55
    22/12/05

    Front Squat 6 x 55lb, 6 x 75lb, 2 x 95lb
    Shrugs 12 x 55lb, 6 x 95lb
    BP 6 x 55lb, 6 x 95lb, 2 x 135lb

    Minimal discomfort on wrists. Used gloves + wraps on BP as I'm still nervous I'll injure myself yet again.

    Yesterday felt ill and tired after eating 3rd meal of lambs fry and bacon. Slept for 15 hours! I felt as though it was from constant slight overeating. My appetite is back today thankgod.

    Reevaluated goals. Primary goals are now strength, power and size - in that order.

    Seems I've gained about 1 lb in the last week. I think I'd like at least another 15lb in the next 6 months. Going to try without supplements first since I get up to 3lb of red meat a day - so I don't think protein is an issue.
    Talk low, talk slow, and don't talk too much.
    John Wayne

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •