Reply
Page 1 of 45 1 2 3 11 ... LastLast
Results 1 to 30 of 1339
  1. #1
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline

    Pain is weakness leaving the body

    I had a spine injury a few years back after getting thrown off my horse. He jumped, bucked and spun, I could have handled any two of those but all three was a bit much and it's a long way down when your horse is 17 hands. I've been back in the saddle for a while now and we had a great ride just last weekend.

    I did a bunch of self guided physical therapy and things are pretty much back to normal aside from the fact that my lower back pops more often than it used to. Having strong spinal erectors seemed to cushion the impact and lifting has really helped me to rehab the problem so I'm thankful for that.

    Unfortunately I was out of the gym for a quite a while, and my lifting progress got significantly set back. Once I started to recover I had to pretty much start over from scratch. I've been back in the gym for about 15 months now and my weights and volume have finally started to really pick back up. I'm still far weaker than I should be, but I'm happy to be making progress.

    I started with a full body routine for the first few months and then switched to a push/pull routine. Once I started to get a bit stronger I added a heavy/light rotation to that and it's been working well. Just recently my strength has gotten to be enough that the workout was a tad long and I wanted to add in a bit more variety so I'm moving to a three day schedule instead of two. My diet has been really dialed in lately and my recovery / work capacity are doing well so I'm upping my number of workouts per week as I drop the number of exercises per workout.

    Being out of the gym while I was injured coincided with being really busy at work and night school as well as getting married and I managed to let my self go and pack on a bunch of weight, mostly fat. Currently I'm cutting and I'm down 36lbs since getting going again. (so far losing at a 4:1 ratio of fat to lean tissue) On the plus side, I spent a bunch of time doing research while I was out of commission and my diet and training knowledge are better than they've ever been previously.

    I just started a new routine so I thought I'd post my logs online instead of just in my gym journal.
    Reply With Quote

  2. #2
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Thur Jun 18 - Volume Pull Day
    ------------------------------------------
    Bent Row 4x10x135
    BTB Shrugs 4x10x85
    Pullups 4x10x-60 (assisted)
    SW Upright Rows 4x10x60
    Deadlift 4x10x175w120
    Face Pulls 4x10x47.5
    Situp Bench 4x10xSetting 2
    HIIT Elliptical 30 sec intervals, level 19, 60 calories, 4:16

    Work volume seemed reasonable with deadlifts back on pull day.
    Reply With Quote

  3. #3
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Fri Jun 19 - Volume Push Day
    ------------------------------------------
    Military Press 4x10x95
    Good Mornings 4x10x125w85
    Flat Bench 4x10x135
    Chest Dips 4x10x-65 (assisted)
    Tricep Rope 4x10x35
    BNS Wrist Roller 4x5Ex25
    Side Planks w/hab 4x10Ex15
    HIIT Elliptical 30 sec intervals, level 19, 60 calories, 3:57

    Work volume was good, heavier than I expected actually but fine. Workout was a bit long but I was doing a few new things so I probably wasted some time. I'm going to cut the wrist roller back to four reps per side for this workout. So far the remixed routine is going well, if leg day is fine on Monday then I think I'm all set for a while.
    Reply With Quote

  4. #4
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Mon Jun 22 - Volume Leg Day
    --------------------------------------------
    ATG Squats 4x10x140w95
    Calf Raises 4x10x195w135
    Reverse Lunges 4x6Ex85
    Farmers Walk 4x50xgym
    Hip Thrusts 4x10x135
    EZ Curls 4x10x65
    Reverse EZ Curls 4x10x40
    Pallof Press 4x6Ex20

    Squat motivation song for today: At Last by Etta James

    Ended up supersetting squats and curls since the rack was originally busy and I had to start out of order. Worked out ok though.

    Overall workload was decent. This is the end of workout B and the remix appears successful so I'm going to call it good and stick with that schedule going forward.

    Felt strong this morning, likely due to extra sleep this weekend and the extra calories I've been getting since I'm in a refeed.
    Reply With Quote

  5. #5
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Tuesday Jun 23 - Strength Pull Day
    --------------------------------------------------
    Bent Row 5x5x170w115
    BTB Shrugs 5x5x100
    Pullups 5x5xbw
    SW Upright Row 5x5x80w55
    Deadlift 5x5x220w175/150
    Face Pulls 5x5x62.5
    Supported Leg Raise 5x5x5
    HIIT Elliptical 15 Sec Intervals, Level 20, 60 calories, 3:58

    Workout went great this morning, ready to move up on a bunch of exercises.
    Reply With Quote

  6. #6
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Wednesday Jun 24 - Strength Push Day
    -----------------------------------------------
    Military Press 5x5x125w85
    Good Mornings 5x5x155w125/105
    Flat Bench 5x5x160
    Chest Dips 5x5x-15 (assisted)
    Tricep Rope 5x5x50
    BNS Wrist Roller 5x2Ex50
    Vacuums 5x5x20sec
    HIIT Elliptical 15 sec intervals, level 20, 60 calories, 3:48
    Reply With Quote

  7. #7
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Thursday Jun 25 - Strength Leg Day
    --------------------------------------------
    ATG Squats 5x5x195w155/130
    Calf Raises 5x5x235w160
    Reverse Lunges 5x3Ex95
    Farmers Walk 8x70xhalf gym
    Hip Thrust 5x5x145
    EZ Curls 5x5x85
    Reverse EZ Curls 5x5x65
    Kneeling Cable Chop 5x3Ex30

    Squat motivation song for today: She's Country by Jason Aldean (Can't listen to metal all the time you know)

    Workout went well. I'm not happy with the total duration of my routine though, today came in at 1:43 which is longer than optimum. I'm happy with the three day schedule, I can't add any more days per week (I'm already at five) and I like my current exercise selection so that doesn't leave a lot of room for changes. It's a retail gym so it's tough to superset but maybe I can find a few ways to sneak that in without hogging equipment so that I can shorten things up a bit.
    Reply With Quote

  8. #8
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Friday Jun 26 - Volume Pull Day
    --------------------------------------
    Bent Row 4x10x135
    BTB Shrugs 4x10x85
    Pullups 4x10x-60 (assisted)
    SW Upright Row 4x10x60
    Deadlift 4x10x175w120
    Face Pulls 4x10x50
    Situp Bench 4x10xsetting 2
    HIIT Elliptical 30 sec intervals, level 19, 60 calories, 4:03

    Workout was shorter today at 1:15, maybe it's just leg day that's too long? If so that's fixable, I'm going to try supersetting my curls with the squats and calf raises, that should save time and not take up much extra equipment, just a bar almost no one uses.
    Reply With Quote

  9. #9
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Went for 1.5 mile walks on the following days:

    June 10, 11, 12, 13, 14, 19, 20, 22, 23, today

    I've been eating the extra calories to compensate, that g-flux concept really seems to work.
    Reply With Quote

  10. #10
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Walked 1.5 miles this morning.
    Reply With Quote

  11. #11
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Monday Jun 29 - Volume Push Day
    -----------------------------------------
    Military Press 4x10x95
    Good Mornings 4x10x125w85
    Flat Bench 4x10x135
    Chest Dips 4x10x60
    Tricep Rope 4x10x35
    BNS Wrist Roller 4x4Ex30
    Side Planks w/Hab 4x10x15
    HIIT Elliptical 30sec intervals, level 19, 60 calories, 4:02

    Workout duration today was 1:39, that's longer than I'd like but within tolerable limits. My iPod ran out of juice today mid-workout, very annoying since I had to listen to the gym's easy listening station instead.
    Reply With Quote

  12. #12
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Tuesday Jun 30 - Volume Leg Day
    ----------------------------------------
    Squats 4x10x140w95
    Superset EZ Curls 4x10x70
    Calf Raises 4x10x195w135
    Superset Reverse Curls 4x10x45
    Reverse Lunges 4x6Ex85
    Farmers Walk 4x55xgym
    Hip Thrusts 4x10x135
    Pallof Press 4x6Ex25

    Squat motivation song for today: #1 Crush by Garbage

    Workout Duration 1:20. Supersetting the curls cut about 25 minutes off, of course it also tripled my sweat output but that seems a reasonable tradeoff. I'm going to keep that change.
    Reply With Quote

  13. #13
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Wednesday Jul 1 - Strength Pull Day
    ------------------------------------------
    Bent Row 5x5x175w120
    BTB Shrugs 5x5x105
    Pullups 5x5xbw
    SW Upright Rows 5x5x85w60
    Deadlift 5x5x225w180/150
    Face Pulls 5x5x65
    Supported Leg Raise 5x5x5
    HIIT Elliptical 15 sec intervals, level 20, 60 calories, 4:04

    Workout duration 1:31, a bit long but tolerable. I felt strong today. Woohoo, a two plate pull! I've got a long ways to go but that's a nice recovery milestone and my back feels fine.
    Reply With Quote

  14. #14
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Thursday Jul 2 - Strength Push Day
    ------------------------------------------
    Military Press 5x5x125w85
    Good Mornings 5x5x160w130/110
    Flat Bench 5x5x165w110
    Chest Dips 5x5x-15w-40 (assisted)
    Tricep Rope 5x5x57.5
    BNS Wrist Roller 5x2Ex55
    Vacuums 5x20sec
    HIIT Elliptical 15 sec intervals, level 20, 60 calories, 3:50

    Workout duration 1:41, definitely longer than I want but I'm not sure I can do much to make that faster. The workload is fine so for the moment I'm just going to live with it.
    Reply With Quote

  15. #15
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Decided to drop from 8 exercises per day to 7 so I can shorten the workout duration a bit. I'm dropping tricep rope since I already do dips, changing reverse curls since that's mostly covered by regular curls, and one of the elliptical sessions. Those seemed like my least productive choices. Tomorrow won't be changed, but starting Monday here is the new routine:

    PULL
    ------------
    Bent Row
    Behind the Back Barbell Shrugs
    Pullups
    Strict Wide Upright Row
    Deadlift
    Face Pulls
    A)Supported Leg Raise B)Situp Bench

    PUSH
    ------------
    Military Press
    Good Mornings
    Flat Bench
    Chest Dips
    BNS Wrist Roller
    A)Side Planks W/Hab B)Vacuums
    Elliptical

    LEGS
    ------------
    ATG Squats
    Calf Raises
    Superset EZ Curls B) Add AMRAP Reverse Curls finisher
    Barbell Reverse Lunge
    Farmers Walk
    Hip Thrusts
    A)Kneeling Cable Chop B)Pallof Press
    Last edited by blue9steel; 07-03-2015 at 12:01 PM.
    Reply With Quote

  16. #16
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Went for a 1.5 mile walk this evening. Whoa, it's hot out there.
    Reply With Quote

  17. #17
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Friday Jul 3 - Strength Legs Day
    ---------------------------------
    ATG Squats 5x5x195w155/130
    Superset EZ Curls 5x5x85
    Calf Raises 5x5x240w160
    Superset Reverse Curls 5x5x70
    Reverse Lunges 5x3Ex100w65
    Farmers Walk 8x75xHalf Gym
    Hip Thrusts 5x5x150
    Cable Chop 5x3Ex35

    In honor of tomorrows holiday, today's squat motivation song was: Courtesy of the red, white & blue by Toby Keith

    Workout Duration 1:26, last workout with eight exercises, switching to the new seven exercise routine on Monday. Felt unstoppable today, too bad I'm not ready to bulk I've been making some nice strength gains while on a refeed. My next cut starts on Monday, I need to get a lot leaner before I can go the other direction.
    Reply With Quote

  18. #18
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Went on a 1.5 mile walk today.
    Reply With Quote

  19. #19
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Went for 1.5 mile walk today.
    Reply With Quote

  20. #20
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Monday Jul 6 - Volume Pull Day
    -------------------------------------
    Bent Row 4x10x135
    BTB Shrugs 4x10x90
    Pullups 4x10x-55 (assisted)
    SW Upright Row 4x10x60
    Deadlift 4x10x175w120
    Face Pulls 4x10x57.5
    Situp Bench 4x10xsetting 2

    Workout duration 1:11, much better on time, we'll see how that holds for the other two days.
    Reply With Quote

  21. #21
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Went for a 1.5 mile walk tonight.
    Reply With Quote

  22. #22
    Registered User rjt1988's Avatar
    Join Date: Jul 2015
    Age: 51
    Posts: 47
    Rep Power: 0
    rjt1988 is on a distinguished road. (+10) rjt1988 is on a distinguished road. (+10) rjt1988 is on a distinguished road. (+10) rjt1988 is on a distinguished road. (+10) rjt1988 is on a distinguished road. (+10) rjt1988 is on a distinguished road. (+10) rjt1988 is on a distinguished road. (+10) rjt1988 is on a distinguished road. (+10) rjt1988 is on a distinguished road. (+10) rjt1988 is on a distinguished road. (+10) rjt1988 is on a distinguished road. (+10)
    rjt1988 is offline
    all the best
    Reply With Quote

  23. #23
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Tuesday Jul 7 - Volume Push Day
    ---------------------------------------
    Military Press 4x10x95
    Good Mornings 4x10x130w90
    Flat Bench 4x10x135
    Chest Dips 4x10x-60 (assisted)
    BNS Wrist Roller 4x4Ex35
    Side Planks w/hab 4x10x15
    HIIT Elliptical 30 sec intervals, level 19, 60 calories, 4:02

    Workout duration 1:32, shorter but still at the edge of what's acceptable. I'll have to ponder for a bit and see if I want to make any further changes.
    Reply With Quote

  24. #24
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Wednesday Jul 8 - Volume Leg Day
    -----------------------------------------
    ATG Squats 4x10x145w100
    Calf Raises 4x10x200w135
    Superset EZ Curls 4x10x70 AMRAP Reverse 5x50
    Reverse Lunge 4x6Ex85
    Farmers Walk 4x55xGym
    Hip Thrusts 4x10x135
    Pallof Press 4x6Ex30

    Squat motivation song today was: The gods made heavy metal by Manowar

    Workout duration 1:21. Ran out of gas near the end of the workout but like the famous lady says "Ain't nobody got time for that!" so I just gritted my teeth and pushed on through. Not worried about it since I'm cutting currently. Now that I've done all three days on the new seven exercise schedule it's clear that times are down but push day is still longer than I'd like, however since it's the lowest workload wise I don't want to move something from there to the short day which is pull day for some reason. I think I'm just going to roll with it as is for a while.
    Reply With Quote

  25. #25
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Went for a 1.5 mile walk tonight.
    Reply With Quote

  26. #26
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Thursday Jul 9 - Strength Pull Day
    ----------------------------------------
    Bent Row 5x5x175w120
    BTB Shrugs 5x5x100
    Pullups 5x5xbw
    SW Upright Row 5x5x90w60
    Deadlift 5x5x225w180/150
    Face pulls 5x5x65
    Supported Leg Raise 5x5x10

    Workout duration 1:30. I guess pull day isn't shorter after all. Deadlifts felt nice and solid this morning.
    Reply With Quote

  27. #27
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Went for a 1.5 mile walk last night.
    Reply With Quote

  28. #28
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Friday Jul 10 - Strength Push Day
    ---------------------------------------
    Military Press 5x5x125w85
    Good Mornings 5x5x160w130/110
    Flat Bench 5x5x165w110
    Chest Dips 5x5x-10w-35 (assisted)
    Wrist Roller 5x2Ex60
    Vacuums 5x22sec
    HIIT Elliptical 15 sec intervals, level 20, 60 calories 3:57

    Workout duration 1:42. Damn, still too long. I'm going to live with it while I ponder if there are any further changes that make sense.
    Reply With Quote

  29. #29
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Ok, I think I figured out how to squeeze this down some more time wise without compromising the design. I'll drop situp bench as that's covered by leg raises. I'll also drop cable chops, they didn't seem that great anyways. Wrist Roller and Farmers Walk are both grip and forearm exercises so I'm going to A/B those. Good Mornings and Reverse Lunges are both assistance exercises so I'm going to A/B those also. I tweaked the reps and sets for some of the A/B items as well. That drops me down to six items per day and should still cover all the important stuff. Here's the new routine:

    PULL
    ------------
    Bent Row
    Behind the Back Barbell Shrugs
    Pullups
    Strict Wide Upright Row
    Deadlift
    Face Pulls

    PUSH
    ------------
    Military Press
    Flat Bench
    Chest Dips
    A) Farmers Walk - 8xHalf Gym B) BNS Wrist Roller - 4x3E
    A)Supported Leg Raise 4x8 B)Pallof Press - 4x4E
    HIIT Elliptical

    LEGS
    ------------
    ATG Squats
    Calf Raises
    Superset EZ Curls B) Add AMRAP Reverse Curls finisher
    A) Good Mornings 5x5 B) Barbell Reverse Lunges - 4E
    Hip Thrusts
    A)Vacuums - 5xTime B) Side Planks W/Hab 4x8

    I'm determined to get total workout time under 1:30 for all days, it's just not efficient hormonally to go longer than that. I'll finish out Monday with the seven item routine then switch over to the new six item one on Tuesday.
    Reply With Quote

  30. #30
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 48
    Posts: 5,388
    Rep Power: 22991
    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Went for a 1.5 Mile walk last night and this morning.
    Last edited by blue9steel; 07-12-2015 at 08:26 PM.
    Reply With Quote

Similar Threads

  1. Replies: 10
    Last Post: 11-13-2010, 11:49 AM
  2. Pain is weakness, leaving the body. Size Matters Workout Log
    By SizeMattersKids in forum Teen Workout Logs
    Replies: 5
    Last Post: 01-03-2010, 01:44 AM
  3. Replies: 44
    Last Post: 04-27-2009, 02:20 PM
  4. Pain is weakness leaving the body
    By Federerman101 in forum Teen Bodybuilding
    Replies: 27
    Last Post: 11-27-2008, 11:16 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com