Hey look, weights!

[Moonduck]

Last night: "Well, crap, look at that, there's a bunch of weight plates and bars and a rack in my garage. Maybe I should do something with them..."

Started up again last night. Holy crap, I missed it. I felt weak as hell after what amounts to a two week layoff, and not doing really heavy weight prior to that, but it felt DAMNED good to be under the bar anyway.

There were only two of us, and we were both motivated, so rest times were VERY short. Usually just enough time for the other guy to get his set done and change weights.

Floor Press
45# x 5
95# x 5
135# x 5
185# x 3
205# x 3

DB Flat Press
45's x 18
55's x 12
55's x 15

I need heavier DB's.

Chest supported rows w/ DB
55's x 15 x 2
55's x 20

I really need heavier DB's.

Seated DB power cleans
20's x 15 x 3

These were freakishly hard after the chest-supported rows. My upper back is still smoked 20 hours later =P

Hanging straight leg raises 10 x 3

There were also a bunch of chin-ups tossed randomly around.

Man, felt awesome afterwards. I was low energy at the start, and my buddy Al was positively wrecked. Yet we were both up, aware, and awake by the end of it, and spent an hour or two jawing afterwards. Good stuff.

Tomorrow is Squat Night.

[Moonduck]

Good and sore. Was sore yesterday too. The biggest area I'm sore is in the upper back. Between chest-supported rows and DB power cleans, my posterior shoulder girdle got worked. I like it. I still think that my biggest problem on the bench is a weak upper back. Luckily, as I am the guy writing this program, I can include much more back work. It's good ta be the king...

[Big Jew]

Strong like Bull! (spoken with a Russian accent)

[Moonduck]

I appreciate the compliment, but I sure don't feel strong with a measly 205#x3 floor press =P

[hara_12]

Welcome back under the bar.

[cheesedog]

Happy Lifting!

[cheesedog]

And by the way, aren't you glad that you saw weights and said "I think I'll work with them." rather than seeing something like, say, a pretty pink tutu and ballet shoes and said "I think I'll work with these"?

[Fatman]

And by the way, aren't you glad that you saw weights and said "I think I'll work with them." rather than seeing something like, say, a pretty pink tutu and ballet shoes and said "I think I'll work with these"?

Thank god for small mercies... imagine if he posted photos of himself in the tutu for the "BW culturist of the month competition"... :(

[Moonduck]

I could totally rock a tutu. And that comment is rather odd considering we did what my buddy Al calls "Ballerina pistols" last night. Given balance issues and need for assistance in the hole, I set an oly bar across the low pins in the rack. Then we do pistols with hands on the bar. The idea is to self police, and use the bar as little as possible. various tricks are done with hand position to minimise pull n the bar. It reminds al of the bars you see in ballet studios, so he took to calling them "Ballerina pistols".

Last night was squat night.

Worked up to 5RM in close-stance, low-box squats.
Maxed at 335# x5. This is a +45# PR. I'm a bit excited by it.

Supported pistols
7x3, each leg
These were murder after the low-box squats. Ron showed after a long absence, and could not even reliably do negatives on these.

Grip work
3 super-sets of Max reps with 150# gripper followed immediately by Max reps with 100# gripper.
My forearms feel like they've been run over by a truck. Twice.

I'd planned Romanian DL's for posterior chain work, but a combination of the excessive mental effort put into the low-box work (I freakin HATE close-stance) and how stupidly hot/muggy it was and the not quite fixed training partners made me decide to curtail posterior chain work. It doesn't matter. With the low-box squats and deep pistols, my posterior chain feels plenty demolished right now.

[cheesedog]

Great workout.

[Moonduck]

Actually, yeah. Even though it was quick, it was easily one of the best leg sessions of my life. The soreness the past two days has been exquisite, and has made all the stair climbing I do that much more magical (I live in a 3-story townhouse).

I'm so sore right now that it hurts just sitting in a chair. Al was waling like an old man when he got here, and Ron was actually stumbling. And this is two days later.

Good session.

[Moonduck]

Tonight was upper body rep night. I built the routine with some p/re-hab work in mind, as well as just playing around with different angles and movements. The idea was to move outside of what we normally do to work different sets of support smuscles, etc.


Suspended chain push-ups with feet elevated 6x3
These were done on a homemade blast-strap style rig made of chain and a pair of single cable-pull handles. These were awesome.

Triceps extensions with monster mini band 10x3

Chin-ups 3 sets for max reps

Barbell Shrugs
135 x 15
225 x 10
275 x 5
My traps SUCK. And, after the last session, my grip is gone. Had to use straps on the last set. I feel like such a wuss.

And it desperately embarrasses me, but....
Hammer curls 45's x 7 x 3
I've been having elbow issues, and I think it is partially because my triceps are massively overpowering my biceps. So it is time for some elbow flexion work. *sigh*

Should've done some more ab work, but my lower abs were still wrecked from the pistols of two days ago. Still, it was a good session. Considering how incredibly low my energy levels, and how great they are now, I'm happy as heck with what we did.

[cheesedog]

And it desperately embarrasses me, but....
Hammer curls 45's x 7 x 3
I've been having elbow issues, and I think it is partially because my triceps are massively overpowering my biceps. So it is time for some elbow flexion work. *sigh*

If you do one-handed curls with a thick-handled dumbbell or barbell, you can tell yourself you're working forearms and grip, so it's "functional"!

Actually, certain types of curls can be kinda functional for grapplers.

[hara_12]

AAAHHHHH!!!! Curls!!!!! Oh well...

I had my wife doing standing power curls the other day. Like a clean, except with a curl instead of a catch. She liked them and it is training her for the movement of the clean.

I tested out on push ups yesterday and I did 60 in one minute. Ouch...sore today. I also ran a 5:17 40yd dash. Not bad for me.

[cheesedog]

Power Curls are "Dan John Approved" (patent pending) so they are good.

Nice work on the pushups and sprint.

[Moonduck]

Just gonna note for the record that, wow, I'm damned sore.

[koltz]

hmm , yeah I'm sorta sore too returning after a broken routine (just doing random stuff)
and doing something like this:

One arm floor press X 50 each arm
One arm row on straps X 50 each arm
One leg squat X 50 each leg
one arm upright row with a dumbell X 50.
weight is about 5RM in everything and rest pausing in the form of alternating limbs is utilized , this was brutal , took me 3-4 hours I dunno I also did some KSHD and speed lifting in the middle[that speed lifting built my delts a lot by the way] I felt like I was ripped apart in every cell of mine and burnt out in every nerve.
but I got to hit muscles that usually I can't like front delts triceps , side delts , forearms glutes , etc due to the exotic movements.

[Moonduck]

Geeze, that's vicious, Koltz.

Skipped Sunday. I was out of town on business, and in a different town each night, so no chance to find iron. I did get a solid amount of NEPA in though, so no biggie.

Tuesday was a repeat of last sunday

loor Press
45# x 5
95# x 5
135# x 5
185# x 3
195# x 3 Tired from all the travelling

DB Flat Press
55's x 15
55's x 25
55's x 20

I need heavier DB's so bad.

Chest supported rows w/ DB
55's x 15
55's x 25
55's x 30, yeah, 30. Geeze

I really need heavier DB's.

Seated DB power cleans
20's x 15
20's x 25
20's by 35

These reps are getting ludicrous. I'm wasting my time with these DB's and need to buy more plates and better handles. I ditched ab work both because Al is still messed up, and because my core was a wreck from the NEPA over the weekend. No reason to beat myself down further.

[Fatman]

hmm , yeah I'm sorta sore too returning after a broken routine (just doing random stuff)
and doing something like this:

One arm floor press X 50 each arm
One arm row on straps X 50 each arm
One leg squat X 50 each leg
one arm upright row with a dumbell X 50.


Damn! You did a total of 50 reps in each of these exercises? Did you rest at all or just alternate limbs?

I was thinking about doing the 100-rep challenge, where you take a heavy (not maximal) weight and do 100 singles. But that'll have to wait now...

[Moonduck]

Repeated the previous squat session, sort of.


Worked up to 5RM in close-stance, low-box squats.
Maxed at 335# x5. I felt very unstable in the core. I realised this morning that it is probably because I've been skipping the core work for a bit, and it shows. My core feels weaki, and thus I feel weak. Gonna blast the core freakin hard for a while.

Supported pistols
For some reasons, these hurt like hell last night. I had no real drive or willpower due to personal life issues destroying me mentally and emotionally, and I've found that pistols are a very demanding movement on willpower more than anything else. Between the pain and lack of willpower, I dd crap on these. Coupla sets, coupla reps. Really sucked.

Grip work
3 super-sets of Max reps with 150# gripper followed immediately by Max reps with 100# gripper. The first max set with the 150# blew my mind. I got 24 reps on each hand. 24. The best I've done before was about 13. 24 freaky reps. The subsequent sets were significantly less, but I never dipped below 13. So even blasted, I significantly out-performed my previous best. It's time to get a heavier gripper.

[Moonduck]

Desperate for bike time today, but couldn't get enough time to do it until just before sundown. So instead of a satisfying trail ride, I got to bomb down placid residential streets and work on exceeding the speed limits on a bicycle (did so numerous times, as I regularly hit 27-28mph is 25mph zones, go me. Whee.)

[Moonduck]

Bah, no session tonight due to, well, lack of motivation because nobody else was able to show tonight. I plan to take a break from work here shortly and do some chain-supported push-ups and such. Get a bit of the rep-effort session going.

Even better, due to other concerns, I won't be training Tuesday either. Whee, I suck. Then again, that "unstable core" moment in the previous session has turned into an unhappy lower back. Skipping tuesday (squat night) is probably a good thing.

[Moonduck]

Back has been feeling better. Plan to do a repeat of the rep effort session of last week, with the suspended chain push-ups and all that. It was good stuff.

[cheesedog]

Back has been feeling better. Plan to do a repeat of the rep effort session of last week, with the suspended chain push-ups and all that. It was good stuff.

Have you been able to get massaged lately?

[Moonduck]

Nah, she's been way busy, and I hate asking when I know she's beat from working a lot. I'm really thinking about it though. Sadly, it is the driving that is wrecking me more than the workouts right now. I'm getting way too much windshield time due to work, and it is messing me up. That and other NEPA stuff, I'd wager.

[Moonduck]

Thursday was the first real session we had this week. Wow, I'm not doing too well here...

Suspended chain push-ups with feet elevated 8x3
These were awesome again. Made it to 8 this time. These rock. I also did a coupla shorts sets later that night to show how the movement works to my wife.

Triceps extensions with light (!) band 10x3

Chin-ups 3 sets for max reps, followed by negatives on each set
My bicep tendon was killing me after these.

Barbell Shrugs
135 x 15 x 3
Decided to go very light and work on ROM. I want quality movement, not half shurgs with heavier weight. I think my traps may be a major issue with shoulder mobility, so I am going to treat them differently.

Hammer curls 45's x 9 x 3

Ab super sets
Press-crunches with 45# plate followed by scissor kicks
30/20 x1
40/30 x1

I was getting ready for a 3rd set when Al just said no. He couldn't get off the floor, even with help, and we wasn't hitting the rep ranges I was. Sadly, and I feel pathetic about this, I decided to forego the last set because I was too hungry to go on. Yes, I skipped my last set because I needed food. My pre-workout meal was way too light, and way too early, and I was so hungry that I was ready to take a bite of my arm. Gotta love that...

[Moonduck]

Got wound WAY too tight today. Couldn't bike or lift due to circumstances. So I gloved up and took my frustrations out on my heavy bag for a bit. This was not a good idea. Let's explore why, shall we?

1) Two days ago I wrecked both my upper body and core hard and heavy with the previous session.
2) I am one of those guys that gets hit hardest the second day after
3) Soreness and residual fatigue meant I had less control than usual
4) Unpleasant emotional issues (to be covered later) meant even greater lack of control

Suffice to say that it was not my finest performance technique-wise. In point of fact, I managed to thumb the bag rather seriously on a heavy right hook. Not fun.

Emotional stress was largely work-related. For the past two weeks, my estimating software has been jacked up. I could not load the database on the HDD because the last software update was screwed, so I'd been having to swap out CD's every couple of minutes, and it frequently failed to read. Irritating, but still kinda functional. Then the program just flat ceased to recognise the CD at all. Well, the new update comes in. I go to install, and all it will let me do is a complete uninstall and reinstall. This completely f*cks EVERYTHING up. My entire workflow is jacked, and NOTHING works right, and the shell program is now trying to explode becuase the estimating software is badly wrong.

I call tech support, and get the usual runaround. I begin to scream and yell, and they finally get me through to someone with a clue. that guys proceeds to take FOUR HOURS to 'fix' the issue. Sure enough, the estimating software appears functional. That was friday.

Saturday rolls around, and I want to get caught up on work from the weeks worth of computer issues. Nope, estimating software won't communicate at all with shell program. I call tech support only to find out that there is no support whatsoever for the shell program on weekends. What the f*ck?!? The one piece of software I cannot do ANYTHING without, the software that is proprietary to our company, the software that I have no choice but to use, and there's NO F*CKING SUPPORT ON THE WEEKEND?!?

This is where the yelling started.

Tech support tells me to call the provider for the estimating software, that maybe they can help. I call them. They say they can't help me because I was not transferred in by my company's internal helpdesk. You know, the help desk that can't help me because they don't support these programs on the f*cking weekend.

More yelling.

So instead of being able to get caught up on the weekend, I'm getting even farther behind. And instead of my software issue being fixed, it is only sort of fixed, and teases me with its' almost functional activity.

I really could kill someone at this point.

The moral to the story is that you shouldn't do potentially dangerous stuff when your muscles are jacked and your emotions are worse. You will wind up with f*cked up hands and a swollen thumb, and the women in your life will give you no end of grief for being a testosterone-ridden idiot of a man.

Don't be like me, kids.

[Moonduck]

Feeling rough tonight. Decided to lift, but skipped the ME movement. I have a nasty headache, and I don't need the strain.

Incline DB Bench Press
3 x 15 x 55's

Horizontal row
3 x max

Face pulls
1 x 25 x monster mini band
2 x 10 x light band

Press Crunches
1 x 35 x 45# plate
1 x 45 x 45# plate
1 x 55 x 45# plate

Abs hate me now.

[Fatman]

:)

If only the overdose of testosterone and adrenalin that work endeavours reward us with could be turned into bigger lifts, muscle gain and fat loss (instead of fat gain and hair loss and a time-bomb ticking away underneath your pecs).

Yeah, software is a bitch. My work also relies heavily on the whim of a computer (as did my previous job... and the one before that... those things are taking over, no matter what anyone says). I also tend to get injured more easily when I'm stressed.

Life sucks sometimes.

[Moonduck]

They more they do for us, the less we do for ourselves. That said, I would lose my mind if I had to do estimates by hand. I used to do that ten years ago when I started in this business. Never again. That said, I write a better sheet because I learned to write by hand, so *shrug*

Well, night before last was a joyous experience culminating in a lovely and wonderful 75 minutes of sleep for the whole night. So last night I was basically shattered, period. I decided to leave off of weights. No reason to try to do squats when my brain is gruel.

I did some BW instead, figuring active recovery for my sore upper body is better than sitting around. I did an unorganised mish-mosh of push-ups, hindu push-ups, handstands, various stretching, various pulls, chair dips, bridging, etc.

My wife had a girlfriend or two over, and they were apparently watching me while it was going on. The hindu push-up was judged to be their favourite move of the lot. I'm not sure whether to be embarrassed, or excited...

[Erik]

Go with excited. It makes the day better ;)

[KBKris]

It almost sounded like a prelude to a Penthouse letter.

"My wife had her friend over and they were watching me exercise..."

[Moonduck]

Yeah, I think I'll take excited. I'm 35, bald, and furry. Any time a woman likes what she sees, it's cause for excitement.

[cheesedog]

Whenever my wife catches me doing hindu pushups or divebombers she always tells me I look like I'm humping the floor. :)

[Moonduck]

Maybe that is why they liked the hindu push-ups...

[Moonduck]

Well, nothing happened Thursday. My man Al pulled his back again. This time he went to the doc. He's got a sprained or strained muscle in his lumbar region. He couldn't remember which (frustrating). I had my own special reasons for not training.

I really would like it if my personal life would calm down a bit. Seriously. It's one thing if work interrupts my training, such as with overnight trips and such. It's one thing if injury interrupts. I'm getting tired of my personal life getting in the way. Work, injury, and the like are reasons I can understand not to train. Life gets in the way. But when it is just personal, emotional BS, it gets on my nerves. It's one more thing that winds me up when I don't need to be wound up.

I'm thinking some trail riding is in order. I need some release....

[Moonduck]

Rode like a god. No spills, no major bumps, only a few touches, and I came in under my best time. It was a great run.

My endocrine system went haywire though. I was jazzed as hell for like an hour or two afterwards. Felt crazy.

[Moonduck]

I'm just gonna cave and not sweat training right now. Too much is getting in the way. My life is way to insane to keep a regular schedule, and I am way too behind on work to get any sort of reasonable lifting done. I'm also spending too much time staring through a windshield, and that's wrecking me.

Like today, I left the house at 830a (after spending an hour in the office working on paperwork) and hit the road. I did not get back to the house until 8pm due to work. Well, I would've gotten back at 7p, but I decided that I would eat dinner with the family. With the exception of stops for meals and the few appointments I saw, the rest of the time was spent getting to those appointments. Sure, I made great money today, but, cripes, I spent WAY too much time behind the wheel. And I still have paperwork to do, which is why it is midnight, I'm still in the office, and I'm posting about not having done any exercise.

I need to do it though. I get itchy a shell if I don't do something physical. And it is even tougher now, as Al is down-checked. His doc has told him no lifting whatsoever. This is rough. No spotter, and no lifting partner, means suck sessions for me. I'm used to the social aspect. The lack of spotter means I have to adjust my training plans to avoid lifts that need spotters. Or I can spring for a flat bench and bench in my power rack off the pins. Been wanting that anyway.

*shrug* It's all a pipe dream until I get my life a bit less crazy.

[Fatman]

Try doing lifts that have you standing on your feet and that allow you to bail quickly and easily if things go wrong. I had a great session yesterday with power cleans (set a new PR :)), deadlifts, high pulls, hang cleans and towel pullups. All safe exercises, worked everything but the pressing muscles.

Throw in standing overhead presses and front squats and you're set. Don't fret about the weight used, just re-introduce yourself to these great movements. Sometimes you just burn out on the usual exercises. Try the one-armed deadlift or the Jefferson lift. If you keep working on these 2-3 times a week for a couple of weeks, you'll increase the weight used quickly (beginner gains... remember those?), which will a) boost your ego and desire to train, and b) build substantial extra muscle and strength in some areas a normal powerlifting workout might neglect.

[Moonduck]

Some basic oly style work might be cool. My lower back has been giving me some trouble lately, and I don't feel stable under heavy squats. Might be good to work movement that challenge stability with lighter weight.

[Moonduck]

Looks like I will need to reevaluate everything. I figure I might as well take advantage of being solo and do all the stuff that nobody else wants to do. Oly lifts would be a good start, as would other craziness like Dan John One Lift a Day program, Rippetoe's Texas style training, and the like. This could be a good thing...

[Fatman]

I'm currently looking at the Chad Waterbury method that incorporates full-range work and partial exercises with supramaximal weights. Seems to be a good strength AND hypertrophy stuff (I don't care that much about the latter, but it can't hurt).

[Moonduck]

I saw that. It looked really interesting.

[Moonduck]

I feel like crap. Haven't done a bloody thing in two weeks. I feel like I'm bloating up like a toad, and my head's all screwed up. I'm gonna do something crazy if I don't get back on track.

[Erik]

I feel like crap. Haven't done a bloody thing in two weeks. I feel like I'm bloating up like a toad, and my head's all screwed up. I'm gonna do something crazy if I don't get back on track.

As soon as you read this, drop and do 50 pushups. It'll clear your head and help you get thinking about exercise again.

Why have you been sedentary? Or did you say so and I missed it?

[cheesedog]

Yes, or treat yourself to a good hard ride on a tough trail. I get the same way if I don't push myself occasionally. How's your diet?

[Moonduck]

Erik - Good suggestion, but I plan to get under the bar tonight. Squats > push-ups for clearing my head =)

As to why I've been sedentary, it's a number of reasons. First and foremost amongst them is stress. My personal life basically exploded (for reasons I will not go into), and I've been really burnt by it. On top of that, just about everyone else around me is in similar straits, so all of my training partners are either too busy, too unmotivated, or too injured to train. I've also been hit by the injury bug recently, but I think I'm mostly over it.

The big thing is personal issues. It's tough to concentrate on lifting when I am so bloody ragged emotionally. This is why I've been trail-riding more. It takes a different mindset, and does not take the same level of absolute concentration that heavy lifting does. Unfortunately, time is a major issue with trailrides.

Cheesedog - Not great. Pretty crappy here and there. Stress levels are freaky high, so I've upped my carb intake to help deal with it. No reason to add dietary stress when normal stress is through the roof. the problem is that I always feel worse when I bump my carbs up like this, so its' catch-22. I need the carbs to help deal with stress, but they make me feel like crap.

And a trail ride won't happen any time soon. I've been too busy to be able to get time during the dau to hit the trails. Like I said, I'm gonna get under the bar and do some squats tonight. It will suck with nobody here to work with, but I need the iron.

Wish me luck. I'm gonna need it. It's been probably three weeks since I was under the bar last, and I will have no training partners here to help keep me in the right spot mentally.

[Moonduck]

Pantera's on.
Shirt's off.
I'm under the bar again.
It feels fuckin' great.

[Moonduck]

45 minutes of squats is good enough for today.

Worked up to 5rm in low-box squats. Decided to repeat my previous workout's ME movement. Better to gauge where I am vs where I was.

I'm pleased to say that I did well. Worked up to a 5RM of 335#, same as my previous best, and it wasn't the total ball-buster it was last time. So I added 10# to it and went for gold. Well, the previous two sets, 315# and 335#, left me queasy, with 335# making me cough and taste acid. 345# didn't feel all that heavy. Heavy, sure, but not death. unfortunately, I tipped forward on rep 5, so I didn't make it. The worst part was that I started hacking, coughing, and shaking as soon as the belt was off. I was seriously gonna hurl. Never had that happen that badly before. I've felt queasy on occassion, but never found myself standing there with the trash can in hand seriously wanting to puke. Wow, intense.

I feel good though. Way good. Really, really good. Endorphins are my friend =) I needed this. Needed it bad. I needed the iron, needed the intensity, needed the success. Fuck, it felt so good to be totally in control of the outcome of my efforts when my life feels so damned out of control. My back is tight right now, but not bad. hope it doesn't get worse, because I'm back, kids. I need the iron, and it's time to get my head back in it.

Fatman, Cheesedog, Erik, thanks to all of you for the words of encouragement. I'm off to foam roll.

[Fatman]

Nice!

I wish I could get back to regular training. I've done mostly 2-3 sessions per week for the past couple of weeks, and now I'm on the road again tomorrow and won't be around weights for another two weeks. But I tested my strength after about five weeks of not training regularly and it's not that bad - my bench, OH press and dead are OK and I managed to nail the elusive 90 kg power clean that I'd been chasing for a while. My squatting form has turned to shit, though - if I do six repetitions with a moderately heavy weight, every single rep looks like a different movement (tip forward; tip back; tilt to the side; do a power good-morning, etc.). Plus my knees and hips are SERIOUSLY unstable - they don't hurt at all, but I'm all over the place when I do squats.

I need to get on a program and follow it. Just doing stuff randomly ("I feel like deadlifting") works well for strength gain, but some structure is necessary. I think it's Waterbury all the way from mid-September to spring, work and school permitting.

[Erik]

Glad you're back to it.

When the personal life goes to shit, everything tends to follow. Having an obsession I mean exercise program helps pull you through it.

Keep up the good work, don't overtrain, and keep posting.

[Moonduck]

Erik - thanks, bro =) I think that not lifting was part of the problem. I'd been feeling a marked lack of control lately, and lifting is a good cure for that. I have to be in control, or I will never get that weight up.

Fatman - I expected to be loose and unstable. I was, slightly, but when I got under the heavier stuff, it came out okay. I could feel tighter, but that's normal. I think I need to do some low-back work though. It seems I always tip forward when I lose a rep..

[Moonduck]

I'm brutally sore. It feels great =)

Happily, it's all muscular pain. No joint issues at all.

[Moonduck]

Decided to do a trail ride. Not the brightest idea what with my legs hurting so very bad, but I had to do something. I'm basically all caught up on work for the first time in months, and have nothing to do this weekend. I'm not used to having a huge pile of free time, so I'm kind of lost right now. Hitting the trail today seemed like a great way to focus my head, and blow a couple of hours (hour spent riding, 30 minutes each way for travel and prep). It worked too. I feel nicely focused, tired, and a couple of hours are gone in a productive fashion. Of course I'm blasted now, and sore as hell, but that's a good thing too.

I did have one solid spill. They put a tree ramp, and a large one, after a set of tight twisties, so I did not have enough velocity when I hit it. Worse, rains and wind last night loosened the pile making it unstable. And did I mention that it is at the bottom of a 40degeree bank with a 90deg turn at the top? Stupid trail design, and trying to handle all the challenges I managed to get a wheel caught and endo'd my way into a solid faceplant. Oddly enough, my right shin is the only thing that took a solid hit. The skin looks like it got into a fight with a cheese grater, and I have a knot the size of an egg there now. Yay. It wasn't bad enough to slow me down, let alone stop me, so I got up, dusted myself off, and kept on choogling.

Good ride, but it was a bit slow due to my legs feeling about as strong as cooked spaghetti the whole time.

[Moonduck]

Totally intended to train today. Did not expect to still be sore as freakin hell. I think I pushed a wee bit too hard Thursday. And maybe the bike ride the next day wasn't so good an idea after a lay-off...

I think I should be good tomorrow. If so, I'll train. I want to do some overhead press work. Gotta have the abs and lower back in good shape to do that. It would've been a bad idea today.

[hara_12]

Geez, I am gone for about 1 1/2 weeks and you fall apart. I am kind of in the same boat. I just went through a 12 1/2 hour martial arts test....brutal. That is after training about 12-15 hours a day for 3 days prior to that....brutal as well. So I have taken the past week completely off, occasional bike ride for a couple of block, but that is about it. Sleeping a lot as well. But I know what I have to train for and improve for the next 10+ hour test in November. :)

[Moonduck]

Geez, I am gone for about 1 1/2 weeks and you fall apart.

I know, it sucks. It's 9pm. I could train now, but my motivation is squat. I don't know if I can summon the drive to get a good session. Then again, better a poor session than no session, eh?

I am kind of in the same boat. I just went through a 12 1/2 hour martial arts test....brutal. That is after training about 12-15 hours a day for 3 days prior to that....brutal as well. So I have taken the past week completely off, occasional bike ride for a couple of block, but that is about it. Sleeping a lot as well. But I know what I have to train for and improve for the next 10+ hour test in November. :)

Ouch, sorry to hear that you've got another one of those coming up. That's brutal.

[Moonduck]

ME Upper Body

Work up to 5RM in Overhead Press
Got to 125#. Wow, that sucked. I got to 2 reps on 135#, but had to resot to push presses to get the rest of the set.

Dumbbell Floor Presses
3 x 55's x 12

BW Horizontals Rows
3 x max

Breathing Pullovers
3 x 35# x 25
Brutal. Oddly, these smoked my triceps viciously. Used a KB. It was excellent for this movement.

Standing abs with bands
Started with the Light band. Got bored around 35 reps.
Tried two Monster Minis. Felt something around 25, got bored at 30.
Went to two monster minis and the light band. This worked. After 20 reps my abs were screaming.

Good enough for today. The ME movement sucked, and didn't feel like enough work. I should've done a few more sets of push presses. Those were feeling really good. May just do them as the main ME move next week. Good stuff.

Feeling my lats like crazy right now. Been a LONG time since I did pullovers, and I'd forgotten how incredibly good pullovers feel, and how great my lats feel afterwards.

[cheesedog]

Breathing Pullovers
3 x 35# x 25
Brutal. Oddly, these smoked my triceps viciously. Used a KB. It was excellent for this movement.

I guess I'm odd too, pullovers have always made my tri's more sore than anything else the pullover is supposed to hit. I wonder why?

[Moonduck]

Probably just the constant contraction of holding the weight at arm's length. The stretch is rather nice too.

My personal favourite was doing side presses and finding out that the movement hits my lats and my tris at the same time. talk about a bloody weird feeling.

[Big Jew]

Geez! You walking sideways thru doorways yet?
I'm getting a workout from reading your log!:D

[Moonduck]

LOL, I wish. My lats are a bit awake today though.

It's weird. With certain movements, bench for instance, high reps destroy me, even with light weight. Other stuff, like press crunches for instance, I can do forever. I'm laying there doing press crunches the last time with a 45# held in lockout above my chest, and I just flat got bored with doing them before I got tired on the last set. I need to load up a barbell and do them with the bell instead, get some respectable weight going.

[Moonduck]

I am stunningly sore. Stupendously so. When I cough, laugh, or sneeze, it feels like someone is stabbing me in the upper abs. Whee!

[Moonduck]

I was going to train last night, but didn't. My neck has been a wreck lately. A hideous wreck. Waking up every morning with my neck stiff and sore as hell is no fun. My neck was enough of a problem that I was getting massive headaches from it. My massage therapist friend has been really busy, but she finally got some time to come over last night and work on my neck. she said that the knots and trigger points issues were some of the worst she's felt in a long time.

She also said no workout. If I did any lifting, it would undo all the work she did. Now as sore and stiff as my neck has been, I was not gonna chance it.

I'm the sort of person that might gripe a bit about being sore, but it is usually done in a cheerful manner. I earn my pain, and I am proud of it. I don't complain when I just hurt though, as there's no point. I frequently don't even notice it until something makes it clear to me (such as my wife asking me why my shin was swollen up after a bike ride). This is one case that was different. It was hurting enough that I was actively asking her for help, or at least a referral.

She's Good People. Even if she did tell me that I couldn't train...

[cheesedog]

Maybe you could at least do some flexibility work or easy aerobics? Lower body of course.

[Moonduck]

Maybe you could at least do some flexibility work or easy aerobics? Lower body of course.

Strict orders, no stress of the physical sort. She said that I couldn't even do some work on her car. No stress. The knots were brutal. She got cramps in her hands from the pressure she had to use. Given that I've been miserable for three freakin weeks, I'll do what she says.

And flexibility was okay, though, frankly, I don't really need it. My neck feels at least 90% better right now though. It's tender from the pounding it took yesterday, but my ROM is excellent. My thoughts, and she agreed, was that it was from all the stress I've been under. I've probably been subconsciously tensing my jaw and neck. My headache isn't as bad today too.

And, in other news, my primary stressor has been changed. My life has been altered. I'm not happy. Actually, I'm fucking miserable, but I am less stressed. Or will be once I get over my emotional issues. Maybe this will mean both less neck pain, and a return to normal on the training schedule. We'll see.

[cheesedog]

You've mentioned how stressed you've been lately, but without any details. Is it something you want to talk about, or would you rather we respected your privacy?

[hara_12]

Likewise from Cheesedog. I have been curious, but I didn't want to intrude if you weren't offering.

[Moonduck]

I appreciate the concern, guys. It's nothing that I want to discuss though. Seriously, I appreciate the concern. Likewise to a couple of folks that have PM'ed me over the past coupla weeks.

The bottom line is that my life got way out of hand, and I am paying for it in many ways. I still have my wife, family, and job, and I am holding tight to these things. I would like to say that exercise has been helpful, but I've been so wrecked that I haven't had the mental gumption to do anything consistent and worth while.

Frankly, it takes willpower to have meaningful lifting sessions, and all of my willpower has been directed to keeping myself moving. That's one reason why I've biked more than I've lifted. It doesn't take the same level of concentration and focus.

That's what I need more than anything else right now, focus. Well, that's not entirely true, but I can't have what I really need so focus is the next best thing.

I'm sorry that I can't share more, but I'm not really comfortable discussing these issues here. Thank you, honestly. It helps to know that people are concerned. I'll live. It'll just take a while before I feel like living.

[Erik]

Fair enough. But glad you're holding tight onto wife, family and job.

My life gets occasionally out of control, and those three things help ground me. Sometimes I don't get to exercise when things go bad and it drives me snaky. I blame myself for loss of focus, loss of willpower and generally being a big wuss.

Often, when I look back, I find that the truth was that there was so much happening and so many things I couldn't control that I was too overwhelmed to add one more thing - exercise - that I needed to get done.

So keep on keeping your focus where you need it. The exercise will come back when you're ready.

Meanwhile, keep hanging around.

[Moonduck]

Fair enough. But glad you're holding tight onto wife, family and job.

My life gets occasionally out of control, and those three things help ground me. Sometimes I don't get to exercise when things go bad and it drives me snaky. I blame myself for loss of focus, loss of willpower and generally being a big wuss.

Often, when I look back, I find that the truth was that there was so much happening and so many things I couldn't control that I was too overwhelmed to add one more thing - exercise - that I needed to get done.

So keep on keeping your focus where you need it. The exercise will come back when you're ready.

Meanwhile, keep hanging around.

Very, very awesome post. Thank you. One more thing I've been struggling with was guilt over failing myself insofar as training goes. I think that you are totally correct in that I need to realise that exercise is tertiary to getting the big issues resolved.

Thank you, very insightful.

[cheesedog]

I understand, 'nuff said.

Stay the course!

[Moonduck]

Sick. Really sick, ugh. Had the chills last night so bad that I was in the shower with it on full blast and was still shivering. I went to bed with five blankets on me.

Wow, I can't win. Stress can cause your immune system to be depressed, and I'm guessing that is what is going on.

[Moonduck]

Feeling better from whatever nasty flu bug I'd developed. Neck feels good, no headaches, jaw doesn't hurt. Basically I'm damned near five-by-five. So I'm thinking that I might just hit some iron tonight. It's dead tough to lift without the crew around, but I can't seem to motivate anybody else these days. Sucks to be me, but I need to motivate and get back under the bar.

[cheesedog]

Have a good workout, don't push too hard for a couple of days.

[Moonduck]

Okay, I did some GPP today. I figure 5 hours of working on a couple cars by myself (at commercial pace, as I had limited time to do a whole crapload of work) is GPP. It sure left me tired =P

The best part? I've got this bad-ass stand-up compressor sitting in my garage, and a few thousands bucks worth of air tools at my dad's place, and I can't use it. The wiring in my house would asplode if I plugged the compressor in. So it basically sits there and taunts me. The bastard.

And I may try to get some kinda iron in tonight. Gonna see. Gotta do something.

[Moonduck]

Nope, no iron. Did more GPP. Today was carpentry. Spent time working on the stairs to my townhouse. About 3 hours of work. Not as rough as yesterday, but still work. I wanted to bike, but it stormed like crazy friday night. This means my favourite trail will still be swamp today.

*shrug*

[Moonduck]

Hey, I found my weights! Okay, so they were right where I left em, but I actually picked em up and put em down a bunch of times!

I decided to do some lighter intensity, high-speed work to help get me moving again, so I went with an oly style workout.

Clean and Jerk
Did a series of 3 cleans, 1 jerk, 2 cleans, 1 jerk
75#, 95#, 115#, 135#, 155#
155# is a new PR.

Yes, my C&J sucks SO bad. *shrug* My snatch is even worse. Oly lifts kick my hairy ass.

Then I wasn't quite done, so I did some light Good Mornings to stretch my back out (C&J works tends to tweak my lowback). Then I slapped 225# on the bar and decided to finish with some high-rep squats. Got to 25 and figured I'd done enough.

It was short, and low intensity, but I still feel like I did something. And hopefully I won't be so poisonously wrecked like I was the last time I went full intensity after a lay off.

[Erik]

Good on ya!

Glad to see you getting a workout in.

BTW, what does GPP stand for?

[Moonduck]

General Physical Preparation. Basically it's activities you do to increases general health and physical ability, as opposed to SPP, Specific Physical Preparedness, which is specific and targeted training for whatever sport/activity you are preparing for.

[Moonduck]

Okay, screw oly lifting. My knees have been wrecked ever since. For some reason oly lifting jacks my knees up as bad as running. The two days after it sounded like I had styrofoam grinding in them all day. They've finally quieted down, but I'm not going to take a chance with oly stuff from now on.

[Moonduck]

My neck is a wreck again. Oddly, I've found that doing full back bridges with no hands really helps my neck. Really helps. Scary position though, and I'm not sure what I might be putting strain on doing this. Too much conflicting info out there on bridging.

[Big Jew]

Nice Dude. I admire how consistant you keep that hard work.

[Fatman]

My neck is a wreck again. Oddly, I've found that doing full back bridges with no hands really helps my neck. Really helps. Scary position though, and I'm not sure what I might be putting strain on doing this. Too much conflicting info out there on bridging.

I can vouch for the safety and effectiveness of neck bridging. It's great for the neck, back and hamstrings. Just don't overdo it, go for a couple of holds (sets) of 20-30 secs at a time - no need to do it for minutes.

[Moonduck]

I can vouch for the safety and effectiveness of neck bridging. It's great for the neck, back and hamstrings. Just don't overdo it, go for a couple of holds (sets) of 20-30 secs at a time - no need to do it for minutes.

I'm currently holding it for a count of about 20, moderate speed, so probably 10-15 seconds. It's getting to the point where I don't get that sick feeling of pressure.

It is REALLY helping my neck. Basically I soak in the shower, hot as possible, for 5-10 minutes, then hit the bridge after I'm done getting ready for the morning. It has been a GREAT combo.

I still have muscular issues there, but they are tolerable. And this is a very good thing, as my massage therapist has started teaching in the evenings. My chances of getting her to come over and work on me are pretty much nil now =(

[Big Jew]

Give accupuncture a shot for your muscle woes.
A few needles with some electro therapy is magical.

I swear by accupuncture. It will rock your world.

So much deeper then message therapy.

[Moonduck]

Where do you go to get it?

[Moonduck]

Iron still evades me, but the weather cooperated with my schedule today to allow a trail ride. Oh, damn, it felt SO good. Good ride, only ate trail once. Rawr, feeling good.

[Moonduck]

Biked again today. Fun with a bit of second-day soreness. Still, movement feels gooood.

[Big Jew]

Just google search around your area for accupuncture.
You wil thank me for the this tip.

How's your diet these days?

[Moonduck]

My diet waivers between good and not so good. I got busy and stopped journalling, and it shows. Frankly, diet is a big part of my problem right now. My body isn't on lipolytic energy systems right now because it has some carbs to burn. This is screwing me up, and making my energy levels inconstant.

I suck! Damn...

[cheesedog]

I can never stick to a good diet when I'm not training. I suck too!

[hara_12]

My biggest problem is my addiction to mtn dew and pasta. I could eat spaghetti and dew all day long.

[cheesedog]

Chocolate is pure evil.

[Big Jew]

My weak meal times is when I'm driving back from a job and the hunger owns me and I'll hit a fast food drive thru. Last night it was Burger King at 11pm.
I farted all night as a result and hate myself this morning for undoing my hard work.:mad:

I Need to pack better snacks.

[Erik]

I'm not sure we needed to know about the farting...

Fast food is a weakness for me, too. I love chips - not chips in a bag, but chips as in "Fish &." Proper ones, deep-fried with the skins on. Yum.

Damn, now I want lunch and it's only 9:50 AM. And the best place for fish & chips in Toronto is a 20 minute drive away. And I don't get that kind of time on my lunch hours.

Damn.

[Erik]

My diet waivers between good and not so good. I got busy and stopped journalling, and it shows. Frankly, diet is a big part of my problem right now. My body isn't on lipolytic energy systems right now because it has some carbs to burn. This is screwing me up, and making my energy levels inconstant.

I suck! Damn...

One of the things my wife and I do is plan out our eating for the week. What are we having for breakfast, what for dinner (lunch is usually leftovers), what sort of snacks to have around. It's a good way to get your eating back where you want it, and it actually saves you money because you only buy the food you need for the week.

And I still want those chips. Dammit.

[Moonduck]

Chips have been killing me this month. I am low willpower when it comes to chips, and 7-11 has had a special. Buy one of their premium sandwiches, get a bag of chips and drink free. I eat at 7-11 a lot. The sandwiches are fresh, and the turkey and swiss pita rocks. It's like half a pound of turkey. I toss the pita and eat the rest, and am happy, and a free drink ain't bad, especially if they have unsweet tea on the fountain. But the chips, oh, free chips. Bad idea. It pings off my chip issues and my totally cheap self. Free tastes better =P

I tend to plan my meals within certain guidelines. I figure out what I'm going to have within a given range, and stick to it mostly. I've just been slack lately.

[cheesedog]

Doesn't free food have fewer calories? That's what I tell myself anyway.

[Fatman]

No, the "free" refers to "calorie free".

It makes you younger too.

[Moonduck]

It does, it totally does. I feel at least an hour or two younger because of my most recent bag of free chips.

I've actually started keeping track of my intake again on Fitday. It has already worked a bit. Less urge to eat a cookie or some crisps when I know that I am going to put it in my journal, and that the whole bloody world can see it.

[Moonduck]

Been doing some biking and some BW. Played around a bit with my KB. None of it is reportable, IMO, because it was inconsistent.

[Big Jew]

Staying back from the chips and doing any bodywork at all is great too.

Thumbs Up mate!

[Moonduck]

Staying back from the chips and doing any bodywork at all is great too.

Thumbs Up mate!

Thanks, brother. My diet is getting back under control. My protein is up and my carbs are down, and I have been journalling. My fitday link is live and being worked on again. I figure little steps towards recovery are what I need, not trying to jump in full-force.

[Moonduck]

Really, absurdly awful day. Absurdly bad. It motivated me a bit though.

Warm-up with a little bit of rope-jumping

20 minutes of heavy bag work
Punch combos
Thai round kicks
Working knees and short punches from the clinch
Rest a bit, repeat (I was using iTunes as a timer. I would go at it until I finished my sequence to my satisfaction, usually about 2-3 minutes, then rest until the next song came on. As I was in a Pantera, mood, the songs weren't terribly long.)

5-10 minutes of violent destruction of a piece of furniture that really, honestly deserved it.

And I spent about an hour before this moving furniture to prepare for the removal and replacement of said piece of destroyed furniture.

As an aside, the really odd note was how comfortable I was with left lead. I have worked right lead for as long as I remember, even though I'm right-handed. Tonight though, I was totally comfortable with left-lead, and hitting HARD in it. Weird. In fact, my lead right hook has always been my strongest punch, but going left lead and dropping in left lead hooks, I was killing my bag. Weird.

[Moonduck]

Did some biking over the weekend. Total emotional wreck, as my life continues to be far more interesting than it needs to be. But, holy smokes, I rode like a god. Cut a full three minutes off my best time, almost four. Rode clean as hell too. Good stuff.

[Big Jew]

That emotional stuff can really get in the way.

I've been doing EMDR therapy. Its almost like hypnosis but different.
Been programing myself to find my center and emotional balance in the act of exercise and eating right. So no matter how crappy I can feel emotionally an act of fitness and/or eating right triggers mental balance for me.
Thats what I asked my EMDR therapist to program into me.

EMDR may sound new agey but its not. Its actual very physiological in practice to the brain.
I feel like I'm benefitting quite a bit from it.

I'd reccomend it highly if you feel like the emotional stuff is weighing you away from yourself.

[Moonduck]

I did some research into EMDR as part of trying to help a friend that suffers from PTSD. It seems like interesting stuff, and I can imagine that it would be helpful. Right now, however, I've neither the time or the money to invest is such things. *shrug* Going to have to do it the old-fashioned way. I'm just trying to rremember what the old-fashioned way is...

I am getting the diet back in check. Tough with all the emotional BS. It seems like I get past one source of drama these days only to wind up slam in the middle of another.

[Big Jew]

My insurance pays for mine. I just have a $25 co-pay with each visit.
Its under mental health/therapy care.

I'm curious. Do your workouts help you feel emotionally centered?

[Moonduck]

Generally. It's on eof the reasons why I want to get back into it. Emotional maintenance is something I need.

Got some serious NEPA this weekend. Sweat a lot and felt good and sore afterwards. Sometimes just hard physical labour is good for the soul, especially when it is fun.

[Moonduck]

Tonight I actually lifted. Deadlift, that's it. Didn't feel like messing around with assistance work or any other crap. Just put weight ont he bar and pick the fucker up.

Did 5's until I missed, then did 3's until I missed, and then did singles. Got up to 405#. Could've hit 415# for sure. Doubt that I could've hit 435# though, as it has been 3-4 months since I pulled seriously. Still, I'm pretty happy to have done 405# and know that I had a bit more left in me. I don't feel like I lost all that much.

[Erik]

I think if I tried to deadlift 405# I would hear a loud tearing noise and find the weight still on the ground with my arms attached to it.

Good work.

[Moonduck]

Thanks, but good work would be closer to 500# =P

[Erik]

Well, then, keep hitting that deadlift and let us know when you get there :)

[Moonduck]

500 is gonna be a while =P

[Big Jew]

Thats some crazy weight you're deadlifting there King Kong!

Doing enough core work?

[Fatman]

Good stuff!

I've been neglecting the DL lately. Should get back to doing it on a regular basis. The 500 lbs. which I've set as a long(ish)-term goal won't lift themselves, and I'm still cca. 90 lbs. off. Probably more now.

[Moonduck]

I got some of my best gains ever working the deadlift a lot. I'm thinking about doing it again. It also jacked up my neck, but, hey, that's a price you pay I guess. Honestly, I wouldn't mind doing a PtP cycle, with DL and floor press. My odds of getting someone to spot me for bench 5 nights in a row is, well, non-existent. Then again, doing 90% for 5RM might not be all that tough. I might try it.

Hell if I know. I need to do something...

[Fatman]

You could try DL and overhead press. Removes the need for spotters and is a much better result-producing exercise anyway. If you get stuck, you just drop the sucker on the floor.

I'm considering giving up the bench altogether, my left shoulder just won't recover and I've been restricted to partial presses for weeks now. It'll suck 'cause it's my best lift out of the big three (relatively speaking), but the pain is something I can really do without.

[juggledex]

Good lift, Moonduck! I'm seeking that 405 goal myself with a current rack pull max of 385. <sigh>

Gosh, I love bench press too, but if I had to, deadlift, chins, dips could take care of me...forever?

[Moonduck]

I thought about that, but overhead press just mangles my back. No idea why, but my lower back HATES overhead work. I'm contemplating building heavier DB's and just working the hell out of my DB press. Tougher, but safer. And if I ever get a solid flat bench, then I can press off the pins in my squat cage. Totally safe, and won't care about spotters.

Juggledex, my best rack pull was 500# even, and was when I bent my bar a while back. The new bar will take 500# no sweat, but I don' tthink I would be able to pull it right now =P

[olinek]

Why not do handstand push ups for overhead work?

[Moonduck]

I do them, just not in an organised fashion. To be frank, I miss benching. as much as I sucked at it, as much as I couldn't do it worth a crap, I miss it.

[Fatman]

Have you tried partial presses off the holds on your bench (where you rack the weight)? I have found that if I adjust the height so the bar is somewehere around the mid-way position I can do bottom-up dead-stop presses (incredibly hard, especially at te mid-way position - they are actually much harder than full-ROM benches for some reason). The ROM is similar to that of a floor press. This is the only kind of bench press that my f***ed up shoulder doesn't complain about. The slight disadvantage is that the setup isn't nearly as safe as a power rack, but you gotta work with what you got...

For some reason I can overhead press as heavy as I want and the damned shoulder is fine. No pain at all.

[Moonduck]

My bench won't allow a press like that. The uprights won't come down far enough to make it meaningful. This was a major issue when a friend's wife came over, a she was too tiny to rack weights.

I've done a bit of bottoms-up work on the floor off the pins in the rack. You aren't kidding about how hard it is. It's what I want to do too. I want to put the pins dead at chest level and work on just exploding off the pins. I'm weak off the chest and strong at the top (you've seen my post on my crazy lock-out), and I think some bottoms-up is the way to go.

Have you ever done any board pressing? I hear it's easier on the shoulders.

[Fatman]

Kind of - not really. Don't really know how to set it up to enable me to work without spotters, as the board might slip and/or my arms give out. I can manipulate my position so that the bench looks like a bottoms-up board press (just pushing off the racks for 10-15 inches), only without the boards (I guess that completely changes things... oh well...).

[NeilC]

Some people with back problems do shoulder presses with the back up against the wall.

Back probs from overhead presses are pretty common. It's one reason I do BW exercises these days - handstand pressups hurt my shoulders and back a lot less than weights.

[Moonduck]

Fatman - Aye, different. I've found an entirely different feel between board presses and lockouts. Still, upper range movement only might not hurt. Or you could get one of the lightweight bench shirts, like the cheapy Inzer ones. They keep the shoulders straight and happy, so I hear.

NeilC - HSPU's don't hurt my back, that's true. I have done seated overhead presses on a tall upright bench. Didn't really help much. Again, not sure what's bothering me, because other spinal loading is no problem., just overhead work such as OH Press an doly work.

--

And I lifted tonight! My buddy al came over and we did some benching. Typical work-up, doing tens til we couldn't do em, then fives, then threes, then doubles. Al really crapped out low at 155#. Surprised both of us, as he's been lifting during the lay-off. It's bodybuilder shit, but he's still hitting the weights. I think I've done all of 3-4 upper body sessions in the past 3 months. Yay. None of them involved benching either. Well, my last set was a double at 205, and it was moderately easy. I could've probably hit a triple with that weight, just decided not to due to feeling like I was pushing it. It's been 3 months since I benched last, after all.

My rough guess is that I would've been good for 225# as a single. Maybe a hair more. Not bad to double 205# when 235# was my previous max. Feels good to know that I've not lost much at all during a three month layoff.

[Moonduck]

That last round of benching came a hairs-breadth from pulling something in my abs. They were sore and twingy for like 5 days afterwards. Scary. I told my training partner that I stopped because I didn't want to wreck something. I could feel it on that last rep, and I knew I should stop. I'm glad that I listened to my body for once.

Been taking it semi-easy since. I can NOT take the time to handle pulled abs or a hernia right now.

[Big Jew]

Smart move on pulling back on the injury. Too much of that tough guy push thru the injury crap will get you injured for life. Here's your chance to work other areas.

You and me bro let's get success in doing Pistols! If you're into it we can push each other on it?:D

[Moonduck]

I've been doing them here and there. Getting past parallel is proving to be a brick wall. I think I need to do more deep squatting before I can get t the point where I trust myself with bottom end load like that.

[Big Jew]

Two words. Tabata squats

Get to where you can do them without being crippled for the next 2-3 days.

[Moonduck]

Are you doing them loaded, or BW?

[Big Jew]

Totally bodyweight. I'm naturally enough of a load. LOL
I'm at the point where I've conditioned myself to not be crippled after.

[Moonduck]

I was doing tabata thrusters with 20# DB's. That worked surprisingly well. How often are you doing them, and how are you timing them?

[Big Jew]

About every 3 days now.
I use a gymboss timer works good.http://www.gymboss.com/

What are thrusters?

[Moonduck]

About every 3 days now.
I use a gymboss timer works good.http://www.gymboss.com/

What are thrusters?

Thrusters are basically squats with a push press at the end. You hold a dumbbell in each hand with the weights at your shoulders. Squat down, stand, and as you hit the top of your squat you press the DB's straight up. Lower the DB's and repeat, and keep it all smooth.

Thrusters are pretty classic with the tabata protocol. They're good because they work the upper and lower body concurrently.

--

Benched again tonight. The easy double of last week turned into a moderate triple. I tried to hit just shy of my old training. max, didn't happen. I wasn't quite pinned like a bug, but it hit my usual sticking point 3-4" off the chest and bogged.

*shrug* I improved off of last week. I'm getting back into the groove, feeling my set come in nice and tight, feeling things working together again. Starting to feel alright again.

[Erik]

Glad to hear you're feeling good again, Moonduck. Keep up the good work.

[Moonduck]

Glad to hear you're feeling good again, Moonduck. Keep up the good work.

Thanks, mate =)

[Moonduck]

Did a rep night last night, same basic outline as I was doing previously under the Westside for Skinny Bastards plan.

Chain-suspended push-ups with feet elevated
3 sets to failure

Horizontal rows on the chains
3 sets to failure

Superset of
Hammer curls with 45# DB's
Tricep press-downs with monster-mini bands
3 supersets to failure.

The monster-mini isn't heavy enough. The light is too heavy unless I'm fresh. Doing supersets and after doing the chain-suspended push-ups just blasted my tris to the point where the light doesn't happen. And, wow, I felt like a wuss.

Ab-work was random stuff.

Then we went to a bar, listened to crappy metal, bled off aggression, and wound up in a go-go bar.

It was a good night.

[Moonduck]

Benched last night. Trying something new. My set needs practice, so we're doing a large number of sub-optimal singles, both to get tonnage up, and to work on set. So we did our usual warm-up, and then somewhere around 4-5RM started doing singles. Did 20 of em, with about 45-60 rest between, followed by a set of 5. Pretty feel, and as the singles progressed, my set got tighter and tighter. It actually got easier to do the singles towards the end because I'd gotten my position, arch, etc dialed in better.

Plenty of tonnage, good practice, and I'm not thoroughly wrecked today. Not bad.

Oh, the plan was to do the singles with 3RM, but Al and I were both still hurting from the rep work earlier, so we did it with slightly lower weights than planned.

[Big Jew]

How are those "workout to failure" sets treating you?
That concept really spooks me.

[Moonduck]

It's not really failure. It's hit the reps til you know you aren't going to get another. Or, with certain moves, you hit a rep where full ROM is not there (such as pulls). It's just easier to say "to failure".

And these sorts of sets are done to failure only when the maneuver is difficult enough that you aren't getting a lot of reps. In the case of both the chains maneuvers, feet are elevated either even with the head (push-ups), or well above it (pulls), to increase difficulty. As I get better at the move, I raise my feet, or otherwise increase difficulty to keep the reps managable.

[Moonduck]

Benched again last night. same pattern, with an extra 10# on the bar. Got 4 reps on the closer set.

also did some dragon flags and hanging leg raises.

Edit: It's interesting. It's a different breed of sore. Usually my triceps and shoulders are blasted from benching, and my chest is only kinda sore. With this, everything is sore. Stuff that normally doesn't get involved much is sore. When working with normal sets, the weaker muscles give out first, meaning they're sore as hell, and the stronger muscles aren't challenged as much. With this pattern, everything is involved, and everything is hammered more or less equally.

The downside is that all the support stuff and semi-involved muscles are sore too, as every set requires you to reset on the bench, and that works the back and hips a bit. Holding that position for that long and under that stress means my low-back, upper back, and hips all feel abused too. If anything, my upper back hurts more than anything else from clenching so hard to produce a stable platform against the bench.

[Moonduck]

Chain-suspended push-ups with feet elevated
3 sets to failure

Horizontal rows on the chains
3 sets to failure

Superset of
Hammer curls with 45# DB's
Tricep press-downs with monster-mini bands
3 supersets to failure.


Repeated this session, except I used the Light band this time for the press-downs. WooT!

Ab works was focused this time. Did press crunches with 70#
2x25

I am really digging this particular session. Good stuff.

Oh, did some supported pistols too.

[Big Jew]

Chain suspended eh? very cool.

I been playing with the idea of installing a suspension system myself where I can do push ups like that and other suspended related routines.

What do you have?

[Moonduck]

My garage has a great beam across the back third, roughly. I've drille dholes and installed a number of heavy eye-bolts into that beam. To that I a pair of chains using quick links. The chains terminate in single cable pull handles. They were $10 each at Sports Authority. the chain is cheap. Quick links are available at the same place you buy chain, as are eye-bolts generally. It took me maybe 15 minutes to put together and cost maybe $25-30.

If I did it over again, I'd think about just spending the extra money and getting Blast Straps from EliteFTS. The chain rubs my arms and causes compression trauma along the forearms every time we do this movement. The straps would not compress and rub quite so badly. They are also more portable and flexible in application.

as an aside, I've gone to putting my feet on a barstool for elevation. Not only are they higher, but the barstool is far less stable than a chair. this REALLY gets the core involved as you have to be dead stable to stay on the stool.

[Moonduck]

One stinking set of pistols and my quads are sore. Sure, I went all the way down ass to ankles, but, damn. Goes to show just how much my posterior chain really is doing the heavy lifting when I squat.

[Moonduck]

Benched last night. Trying something new. My set needs practice, so we're doing a large number of sub-optimal singles, both to get tonnage up, and to work on set. So we did our usual warm-up, and then somewhere around 4-5RM started doing singles. Did 20 of em, with about 45-60 rest between, followed by a set of 5. Pretty feel, and as the singles progressed, my set got tighter and tighter. It actually got easier to do the singles towards the end because I'd gotten my position, arch, etc dialed in better.

Same thing again last night. Felt great. I'm honestly loving this cycle. It's the most satisfying bench workout I've done yet. My back doesn't hurt as bad, no individual muscle group gets thoroughly wrecked, and I feel like I'm making progress. I've added 10# a week onto the lift, and done well each time. Next week I'll hit the max single I pushed when I came back to the bench a month ago. Sure, that's only 215#, but if I can do it, I'll be happy.

Closer set this time was a triple. I could've probably pushed for four, but, again, didn't feel like wrecking my abs, and I could feel it twinging there on reps two and three.

[Moonduck]

Forgot to post on Thursday, but we did some repwork. Did dips instead of chain push-ups.

Tonight was another singles cycle on the bench. I successfully did 215# for all 20 singles. Felt good, but it was difficult towards the end.

Abs are crazy sore already. I need more ab work.

[cheesedog]

20 singles!!!!!! Wow, that's a lot! What were your rest periods?

[Moonduck]

When there's only two of us, we try to rotate so as to get a minute between singles. Last night there were four of us, so it was rotating as fast as we could swap weights. This meant about the same, as we had one person on each end of the bar swapping weights, and the lifter free to begin setting.

215# is about my 3RM right now, though that last rep would only happen if I reeeeeally strained. 20 singles was TOUGH.

[Moonduck]

We figured it was about time for a change, so I chose different exercises last night for rep night. Both Al and I were low energy, so I didn't want to do the same old thing. It worked, as our energy levels were great afterwards.

DB Pullovers - 3 sets w/ 75# DB

DB chest flyes - 3 sets w/ 20# DB's going for maximum stretch

Seated DB Power Cleans - 3 sets w/ 20# DB's

We didn't really choose rep targets or even counts reps in the case of the last two movements. It was more a session intended to work the shoulders and upper body in different angles and with radically different movements. The meat and potatoes was the DB pullover. I used to love these when I was younger, and did them like crazy. It's probably why I have such a barrel chest still, as DB Pullovers done when still a teenager has long been touted as a way to expand your ribcage. It sure as hell worked like that for me. Pullovers made my chest blow up back then.

The chest flyes, a movement that I consider pretty useless insofar as lifting is concerned, was done with high reps for max stretch, as I've been tight as hell lately. Got the DB's damned near to the floor on the third set. Good stuff.

And seated DB power cleans are just awesome for the upper back and shoulders. Plain and simple.

Did a coupla other things randomly, such as a set of hammer curls, but nothing worth posting.

[Moonduck]

Decided to stick with the 20 singles program, but going with a pseudo-Russian style wave. Dropped the weight down to 195# and will continue to add 10# each week like before.

It was a little heavy at the start, as I didn't get the full warm-up, but it rapidly got easier. By the end, I was pretty much banging the weight up, and feeling good. The rep-out at the end was 8 reps, way better than I did last time at this weight. And we did it with no rest at all, swapping out weights and hitting the bench with no delay.

Good stuff.

[Moonduck]

As an aside, the mass increase from this cycle is noticeable. I've had a pretty number of people look at me and say "Damn, your arms are huge", and these are guys I've known a long time. There's no major change in arm measurement, but the cross-section of the muscle is thicker, and lends a bulk that is apparently striking enough to warrant comment. As to my pecs and shoulders, I can feel a difference when I put on a shirt that buttons in the front.

This program is good stuff. Now I just need to get off my ass and put a leg day back in.

[Moonduck]

Continuing with rep day as before. Changed the back/shoulder exercise though, as I wanted to hit the lats more.

DB Pullovers - 3 sets w/ 75# DB
1x9, 1x7, 1x5

One-arm supported DB rows - 3 sets w/ 95# DB
3x12

DB chest flyes - 3 sets w/ 20# DB's going for maximum stretch
3xwhatever, didn't count them

Random BW abwork

I'm really digging on this cycle. Going to add in some lower body work hopefully next week.

[Moonduck]

Interestingly, these minimalist sessions are really doing well by myself and my training partner. While I'm used to longer sessions from other work we've done, this particular rotation has been quite effective so far in mass at least. As I'm coming back from a layoff, I think that is probably my best bet too.

Either way, so far, so good.

[cheesedog]

Sounds good. Have you decided what you're going to do for lower body yet?

[Moonduck]

Probably going to keep it simple. I'll be sticking with the 20 singles program, as it works so damned well. Work deads or squats on that plan and lower body will be handled plenty well. Frankly, 20 singles on the DL sounds godawful hellish. In other words, very attractive.

[Fatman]

Yeah, singles are good. I've been thinking about doing the 100-singles challenge with the deadlift for a while now, but never had the balls to try it. Basically you just load the bar to a comfortable weight (heavy, but nowhere near your 1RM, maybe 70%-ish) and pull 100 singles. You can take as much rest between the repetitios or even do a few at a time, it doesn't matter, cause you're going to hell on the express train after that :)

Might do it after the holidays (end of weak excuse).

[Moonduck]

Yeah, singles are good. I've been thinking about doing the 100-singles challenge with the deadlift for a while now, but never had the balls to try it. Basically you just load the bar to a comfortable weight (heavy, but nowhere near your 1RM, maybe 70%-ish) and pull 100 singles. You can take as much rest between the repetitios or even do a few at a time, it doesn't matter, cause you're going to hell on the express train after that :)

Might do it after the holidays (end of weak excuse).

That sounds righteous. Wow.

[Fatman]

So with the singles routine you're using, you take 70-75% of your 1RM and do 20 singles? Planning to do it for the big 3 lifts?

[Moonduck]

It's a bit more fluid than 70%. We started with a rough 5RM weight, and added 10# each week. At week 5 we wave down, dropping 20# off the top and working back up.

1 - 185#
2 - 195#
3 - 205#
4 - 215#
5 - 195#
6 - 205#
7 - 215#
8 - 225#
etc.

Tomorrow will be week 6.

As to squats and deads, yes, I do plan to do those as well. They'll probably be different progression depending on how the weights feel. I will likely start with a 3RM there, simply because 10# doesn't do much to my DL/squat in the 5RM range.

Realistically, the 20 singles in bench wasn't interesting til I hit my 3RM. That seems to be where it gets fun. It also takes a different sort of mindset. A coupla friends came over on week 4 to work in, and both crapped out before the 11th single. One of them was working with his 6+RM weight too. It surprised me when he just could not get the 11th single. He's stronger than I am on the bench by a good bit, but he just didn't have the wherewithal to do this particular rep scheme.

[Fatman]

How about assistance exercises? How do you work these in? Do you work these in?

Also do you do only one singles session for the bench per week, or several?

Sorry for all the questions. I've had good experience with singles in the past and will get back to them once my life gets slightly less hectic.

[Moonduck]

When we do singles, that's all we do that night. It's enough too, lemme tell ya. We have a separate night, as you see above, for assistance work. We're currently doing on session a week. I wouldn't mind eventually working up to more though.

[Moonduck]

Added 10#, banged out my 20 singles. Got 5 at the end. Perfectly happy with that result.

Got a new flat bench, so I did it in the squat rack this time. this let me do some bottom-up pressing. Holy bajeebers, that's good stuff.

[Moonduck]

Bumped another 10#. Banged out my 20 singles, and got 4.5 at the end. The last rep is a half as my ass came off the bench. I didn't have a spotter and it didn't feel like it was making it, so I cheated it up just a bit. Still, I'm happy with 4 reps on the final set, considering I got 1 last time around.

Waving the weights like this seems to have an effect. I'm certainly feeling like I'm regaining the strength I lost in my lay off

[Moonduck]

Add 10#, repeat as needed.

This week was 225#. Bitchly, but it beats my top-end BP when I came back 7 weeks ago, and I got 20 singles with it, with a double at the end. So I'm pleased.

I think we'll do another cycle of this and then see what happens.

[Big Jew]

How's the diet going?

[Moonduck]

Not bad. I'm sticking to it properly, so no major worries. Not making much progress, but that's because I'm not exercising enough. Once I get the exercise dialed in, I should be good.

Now if the weather would cooperate a bit so's I can bike...

[Big Jew]

Right on. Still as you know you can still trim down with a diet even if you're not on a work program at all.

[Moonduck]

eh, I'm not really trimming down. It's getting irritating. I should be seeing body comp changes, but I'm not. Maybe it's too early. We'll see.

[Big Jew]

Discuss what you're doing.
Talk about your eating in detail.
Let's get to the bottom of it.

[Moonduck]

The basic idea is low-carb, high-protein, whatever fat.

Here's today's intake:

1) 4 eggs, scrambled. Pro Greens+
2) Coupla burgers, no bun, mustard only
3) 1/4 turkey lunchmeat, coupla slices of cheese, romaine lettuce, 1.25oz cashews
4) Lean kielbasa, cabbage sauteed in olive oil and some butter
5) Garlic-lime Chicken (white meat, baked), more cabbage, progreens +

Haven't had #5 yet. That'll happen after the workout.

I was not able to plan my midday meals today, grabbing what I could while I was out. This is why #2 was crap. The first meal is typical, as is #3. 4 & 5 change every day, as they rely heavily on whatever my wife cooks, and thus leftovers.

I take a multi, fiber supp, 6g of fish oil, and sundry other things such as C when I'm feeling rough (like now, slightly sick), E when my skin is rough, etc.

[Big Jew]

Your daily meal plan looks alright.
Examine the quality of your foods (where were the burgers from? was that commercial high sugar mustard? The devil is in the details. Get an idea for calorie intake. keep it under 2000 calories. Big guys like us can do fine on 2000 calories daily ease up on the butter.


Cheat much?
Drink enough water?
Eating late at night?

I'd also add a shot of apple cider vinegar in the evening.

[Moonduck]

Did more rep-work on Thursday of last week, and was too busy prepping for a trip to enter it in here.

Pullovers w/ 60X DB
1 x 12
w/ 80# DB
1 x 8
1 x 7
1 x 6

Did a coupla power cleans with 105#. Kind of exciting to control it at the top.

One-arm supported row w/ 80#
1 x 15
w/ 105#
1 x 12
1 x 12
1 x 12

Deep chest flyes with 20# DB's done for pure stretch
3 sets, didn't count reps

Got the DB's to the floor on the last set. Wow, that was exciting.

Random ab work

[Moonduck]

Your daily meal plan looks alright.
Examine the quality of your foods (where were the burgers from? was that commercial high sugar mustard? The devil is in the details. Get an idea for calorie intake. keep it under 2000 calories. Big guys like us can do fine on 2000 calories daily ease up on the butter.

We use an olive oil margarine instead of butter.

Quality is all over the place. The burgers were Wendy's. The rest of the stuff was fresher, though the kielbasa was typical grocery store fare.

Cheat much?

Lately, I have been here and there, as the low-carb brain-fog hits and there are times when I HAVE to be clear. Seems to be the worst shortly after breakfast, and that is the time that I hit the road to drive to my appts for work. If I'm particularly low ebb I'll have some OJ or something to get the brain back to running order.

For some reason, I am getting brain-fog more heavily. Last time I went really low-carb it didn't seem to hit me as badly.


Drink enough water?

I drink a LOT of water.

Eating late at night?

Yes, not eating before bed might be okay for pure fat loss, but it wreaks havoc on strengh-training. And I eat like a frikken horse ALL DAY if I don't get something before bed. That said, my pre-bad meal on non-training days is usually something like a shake, cottage cheese, lean protein, etc.

I'd also add a shot of apple cider vinegar in the evening.

Why is that?

On other health-related notes, I got my first Hepatitis A&B vaccines yesterday. I need the follow-ups, but I'm getting it started.

[Moonduck]

Waved down last night. Back to 205#. I was glad to see it too, as both I and my training partner are sick, and I'm coming off of four days of travel where I got maybe 3 hours sleep each night, if that. Waving down was just what the doctor ordered.

Did my 20 singles and got 6 reps at the end.

[ComeOnMate]

moonduck, by any chance....

are you basing this off of defrancos?


because i just started training on his way, because i need to put on some muscle mas and get rid of the ab covering layer of fat i have before tennis season starts, and it jsut seems like your scedhule seems to fit defrancostraining?

[Moonduck]

It is influenced by defranco, yes. The rep-work day is pure defranco. I need to add a lower-body ME day back in to get things rolling properly.

The defranco program is stone cold awesome so far, especially when modified with the heavy singles. When I put a leg day back in, it will be heavy singles.

[Big Jew]

This may boil down to portion control and consistency.

As a big guy as well who works out a lot, I used to view myself as a much larger machine that requires more food then most people. I find this to no longer be true. I'm still wrestling with portion control myself but I'm staying within the perimeters and I am thinning.

I'm not sure what you mean by a "low carb brain freeze" it hasn't happened to me yet. Have a smaller dose of carbs instead of a big dose next time craving hits. Doing enough Nutrition/Supplements?

A shot of apple vinegar is helpful daily is helpful. Its like Draino for the digestive track helps remove all that bowel mortor stuck around intestinal lining. Getting rid of that stuff allows for better flow and nutritional assimilation.

[ComeOnMate]

are you noticing increases in size+strength/decreases in bodyfat? caus im on this program now, and now that exams are over, and going to be able to be pretty consistent with it.

[Moonduck]

This may boil down to portion control and consistency.

As a big guy as well who works out a lot, I used to view myself as a much larger machine that requires more food then most people. I find this to no longer be true. I'm still wrestling with portion control myself but I'm staying within the perimeters and I am thinning.

I'm not sure what you mean by a "low carb brain freeze" it hasn't happened to me yet. Have a smaller dose of carbs instead of a big dose next time craving hits. Doing enough Nutrition/Supplements?

A shot of apple vinegar is helpful daily is helpful. Its like Draino for the digestive track helps remove all that bowel mortor stuck around intestinal lining. Getting rid of that stuff allows for better flow and nutritional assimilation.

Carbs are brain fuel. Your brain runs on carbs, period. If you go significantly low-carb or no-carb, it has to convert to running on ketones. Ketones are not as efficient a power-source, and thus the brain runs at lowered efficiency. This leads to brain-fog. Some days it's worse than others.

I think I listed my supplements already.

I take a multi, fiber supp, 6g of fish oil, and sundry other things such as C when I'm feeling rough (like now, slightly sick), E when my skin is rough, etc.

I'll look into apple vinegar.

--------------------------------

are you noticing increases in size+strength/decreases in bodyfat? caus im on this program now, and now that exams are over, and going to be able to be pretty consistent with it.

Can't say that I've lost any bodyfat. It's a size/mass program, not a cutter. I've experienced some strength and mass increases, though my gains shot up when I replaced the ME upper body day with the 20 singles program.

[ComeOnMate]

what is the 20 singles program?

[Moonduck]

what is the 20 singles program?

Already explained it earlier.

Start reading here (http://bodyweightculture.com/forum/showpost.php?p=66188&postcount=141) and keep going. It's pretty simple, and brutally effective.

[Moonduck]

Sick last week, so did nothing more after the previous entry.

Benched last night though. More of the same +10lbs. This program is not having the same physical effects as prior. Soreness is nowhere near as serious as in previous weeks. I'm guessing that we're adapting. I'm going to finish out this cycle and see how it feels strength-wise.

Regardless, it has been a good program. I am feeling good again, and handling the bar like I want. It provides a base to got to work on, and has gotten us back into the groove from our long-ass lay-off.

[ComeOnMate]

i tried the 20 singles!

i did 20 singles of weighted pushups, followed by 20 singles of chinups (I can only do about 4, so i thought it would be the righ excercise). anyway, by the last reps, i was pretty much struggling to complete a full rep. at the end, i could only complete 2 reps.

weird though, i didnt really get much of a pump at all. and not too much soreness the next day. but i did feel more solid, and i think i am going to stick to the program and add 5lbs per week and see what happens.

if i have the time/energy, could i perform this twice a week? once in a while I feel like I might be able to instead of doing a repition day or something, or maybe when i am strapped for time?

how are the stength imporvements going with your 20 singles? are you breaking your personal record?

[Moonduck]

i tried the 20 singles!

i did 20 singles of weighted pushups, followed by 20 singles of chinups (I can only do about 4, so i thought it would be the righ excercise). anyway, by the last reps, i was pretty much struggling to complete a full rep. at the end, i could only complete 2 reps.

weird though, i didnt really get much of a pump at all. and not too much soreness the next day. but i did feel more solid, and i think i am going to stick to the program and add 5lbs per week and see what happens.

if i have the time/energy, could i perform this twice a week? once in a while I feel like I might be able to instead of doing a repition day or something, or maybe when i am strapped for time?

how are the stength imporvements going with your 20 singles? are you breaking your personal record?

Sometimes I've gotten huge pumps, other times, not so much. It depends on how close I am to peaking on that wave.

You are correct in starting with a movement that you can do around 4 reps with. Then slowly add weight for the next 3 weeks, ten drop back 2 weeks worth of weight and go for another 4 week cycle.

And, yeah, you can easily do this twice a week. I thought about it, and would've but for some balance issues. Because you are not training to failure, you are not going to massively exhaust the weakest muscle in your kinetic chain. Yeah, you can still overtrain, but I would think it less likely. After all, while I don't log it, I leave my workout weight on the bar and hit singles here and there throughout the week for practice. I've never had a problem with it, even though I'm hitting the single with no warm-up at all.

As to strength gain, no clue on PR. I've not tested for PR recently. I do know that I was within 10lbs of my previous PR on my last peak, and I did 20 singles with that weight. There's no way I could've done that previously. This week, I'm on track to hit my PR, and to do it with 20 singles. I would say that I am gaining strength.

[cheesedog]

Sounds like quite a gain! You oughta test that sucker.

[Moonduck]

Sounds like quite a gain! You oughta test that sucker.

Yeah, I'm thinking that's a good idea. We'll see how I can fit it in though.

[ComeOnMate]

yea, im interested to see what kind of progress you have made. and i think i am going to do dips instead of weighted pushups, just for the sake of being easier on the wrists, and so i know i didn't cheat. its easier to cheat on pushups and not know it, but for dips i will know.

[Moonduck]

Wow, those evil wheel rollouts wrecked me. My abs STILL hurt.

[skygod]

I know this site is all for bodyweight so it's good to see that no one jumps on the man who comes forward and talks about lifting weights. Some other sites are just so damn opiniated and narrow minded. I'm a firm beleiver in never comitting to one style and using whatever works for you. [Thats why iv'e decided to wear my pink tutu shamlessly]

[Moonduck]

*nod* This site is rather accepting. That said, I do a fair amount of bodyweight work, preferring heavy moves.

To be honest, as much as I love the weights, I really dig the serious BW moves. While I won't concentrate on such things as handstand push-ups, eventually I'll work on them. BW does make up my anterior core work. Big fan of the various BW moves there.

In short though, it is as you said. This site respects different styles. Lots of good folk here.

[Moonduck]

Been griping to my wife about my shirts fitting tight lately. I gained some weight over the layoff and winter, and have been holding that weight even though my diet has been clean (grr). And my frikken shirts have been getting tight. Some uncomfortably so. These formally comfortable shirts are now clinging to my big ass like they're fitted.

So I decided to get out the tape

Shoulders: 58", up 3"
Chest: 53", up 2"
Arms: 17", up 1" (One whole inch!)
Neck: 19.5", up 0.5" (like I needed a thicker neck, sheesh)

It's no wonder people keep telling me that my arms are looking bigger, and that I'm looking huge. Damn. And it is not a surprise in the slightest that my shirts all feel fitted. I've grown, damn! Now if I could only lift as big as I look...

Did my usual 20 singles tonight. The weight was 225#, which was my peak weight in the previous cycle. Did em all, with some struggling at first, and then popped out a fairly easy 4 reps at the end. Surprised the snot out of me. I could've probably gone for five. Felt good.

Still, for those interested in results from the program I'm on, I think the tale of the tape speaks well.

[Big Jew]

I know you're not mad about gaining in the arms and chest.

Do you want to speak more on your diet and what we can do to help reduce where you want?

[Moonduck]

I know you're not mad about gaining in the arms and chest.

Do you want to speak more on your diet and what we can do to help reduce where you want?

Right this second, no. I don't mind talking diet, but I'm honestly not concerned right this second. Whatever it is that I'm doing is working magic for size. I'll slim down easily when the weather is more conducive to trail-riding. My favourite trails are swamps right now, and it is WAY too cold to go mud-biking. For now, I think I'm going to be happy with the additional muscle, and see about getting some more.

Swole.

[Moonduck]

So last night was supposed to be rep work. Did a coupla sets of evil wheel rollouts before Iron Madness came upon me and I threw all of that rep shit out the window. The plan after evil wheel was to do some light good mornings and move on. Yeah, screw that.

Squats, worked up to a hard double. Got 365#, though I didn't make good depth I think. Stupid ab-work prior to the unplanned squats left my core a bit shakey. Still, not too bad considering my best was 385#

And, wow, eeeeverything is sore right now. It's a good, good thing, too.

[Moonduck]

Was going to do our normal routine of 20 singles again today. Decided to just toss it and test for max. Tonight was to be a peak session anyway, so we were ready for it.

Got 265# :D

Not too impressive, but considering the fact that my previous PR was 235#, and that I hadn't managed to hit that in almost a year, I'm freaking STOKED. I almost, aaaaallllmost got 275# too. It was too high on my chest, and I couldn't quite get it past the sticking point. I strained for too long, and my second attempt failed in the same spot. I decided to quit then, and be happy with my 30# bump on the bench.

So, in the end, it seems like the 20 singles program waving the weight worked wonders. It has been a LONG time since I put anything on my bench.

It feels GOOD.

250lb was my old Big Weight, and what I hoped for. Recently, I've been