Creaky Old Mods Journal

Posted by: Cord

Creaky Old Mods Journal - 07/20/06 04:49 AM

After a couple of PM's with Dereck, we have decided to do our own training journal, and seeing as how it was my bright idea ( ) I will go first.
Goals
Increasingly enjoyment and wellbeing, though still with an eye firmly on making myself puke in the process. Maintaining a good level of Dynamic functional strength becomes more important to me than static maximal strength with every passing day. i am also a huge believer in crosstraining and balanced development.

The big picture
I am fast approaching my 32nd birthday, and whilst not ready for the scrap heap yet, it will signal the start of my 17th year of lifting, and 21st year of regular conditioning of some form or another, so my body bares a fair few signs of wear and tear. I have problems with my knee, neck, shoulders, and elbows. limbs are prone to tendonitis, and my neck and shoulders to muscle pulls if not carefull. solution: good mobilisation, stretching, and keeping volume low and intensity high.

what you are thinking
'You have been training for ages- how come you aint Mr O, or a national level athlete Mr know it all? '

I was shortlisted for national under 21's rugby trials at 19years old, but injury forced me to retire from the game early, as for the rest of my prospective athletic endeavours?
Thats easy. Bad life choices. I was an habitual drinker, recreational drug user and heavy smoker from early teens till nearly 3 years ago, this lead to some very erratic and unfocussed training in my mid 20's, and despite my academic training in the subject, a stubborn refusal to do anything other than 'lift heavy sh1t' for my personal development.
Trouble was, i was fit (resting heart rate 50-54bpm) with high end normal BP, despite terrible diet, smoking, and enough booze to kill a camel. I was in denial, and much of my potential went to waste because of it.
All that changed when at 29 my lifestyle caught up with me, and a medical showed my BP and heart rate were not good, also my lung function (peak flow) dropped to below average (had been off the scale), and my shape was morphing from Vin Deisel to Homer Simpson . age caught up with me, and i had two choices- sort it out, or lose it all. I sorted it out.
The reason I get so frustrated with some of your posts is because I see my younger self in them- bulking, supplements, heavy volume, isolation movements, rationalisation of leg training avoidance, I have been there and done it all.

How do I know that what I suggest on here works?

Working as a trainer for a decade means I have helped a lot of people with very different goals, and with very different personal circumstances. They did what I told em, and got results. More than this however, by finally practicing what I had preached for so long, I completely transformed myself over the last 30 months. I have dropped (80lbs) in weight (now a lean mobile 214lbs, brought my BP down from hypertensive to a steady 120/75, peak flow is back to 700+, and I can honestly say that despite my older joints, I am as fit as I was at 18, and much healthier on top of that (I am now 'straight edge' as the cool kids call it )

Training philosophy

I am somewhere between structured and instinctive. I devise a hanful of workouts that work in balance with one another, then choose which one i feel like doing on the day. They are all brief and intense, and I tend to have a higher frequency than some (6 days on, one day off), though because each workout is different and short, overtraining is not a problem. if i feel I need an extra day's break i take it- no big deal.

So, if you are still awake after all that intro waffle, here is the first workout. Done at 7.30 am having come straight off a 9 hour night shift .

5.4 mile Bike ride: I have a cycle route that takes in 2 long hills. On the flat I keep staedy state in 18th gear, staying in the saddle, on the hills I come out of the saddle and coordinate the body to allow me to maintain rpm in 18th gear for the full incline, effectively giving me a couple of High intensity intervals in the ride. On the Downhills I come out of the saddle about an inch, with pedals parallel and hold a static stress on the legs till i hit flat, then drive back up to steady pace in 18th again.

Get back to garage and its on with a 50lb weighted vest, and straight into 4 sets of push up/chin up supersets. I like working to failure, at this stage I am more interested in using the strength i have than building more, and i am also looking for oxygen debt recovery improvements between supersets. My technique is full range, super strict, with pauses at the bottom of every movement to negate stretch reflex.
push ups went 20,14,9,8. Pull ups went 9,5,4,4.

Keeping the vest on, I move on to a 25kilo kettlebell, and do one arm kettlebell swings (like a deadlift to one arm front raise, the force of the lift helping the delt 'throw' the weight up to just above shoulder height).
I alternated hands every 10 reps completing 80 reps in total in continuous fashion. With these, you do use stretch reflex to an extent, but i minimise this by pausing at the top with arm extended to fully engage the delts, and lowering slower than many would do on this exercise.

thats it for today. I shall sleep well this morning I tell you that for nothing
Posted by: Ayub

Re: Creaky Old Mods Journal - 07/20/06 06:17 AM

Well this should be interesting to follow Mr. Genius protector of the ignorant (at a price of their pride) in the fitness jurresdiction.

So since three years ago and you gave yourself a kick up the a$$, hows your heart rate and fitness levels now?
Posted by: Cord

Re: Creaky Old Mods Journal - 07/20/06 06:32 AM

True resting heart rate (having just woken) is 48-52. Like I said, my fitness levels are back to when i was playing competetive sport. I can do 1.5 hours of savate drills in class, followed imediately by 45 mins sparring, and finish on my toes and able to do more if it were required.
My average cycle speed this morning over the 5.4 miles was 18 miles per hour.
There will always be people better than I, but I am so greatly improved over where i was, that I am satisfied with my progress as it relates to me.

I should also say that Dereck and I are not doing this journal for bragging rites or ego trip. We want to share honestly what we do, where we come from, and offer ourselves up for scrutiny, in the hope of learning as much as for helping through example.
We have some great contributors on here, and I realy do value everyone's input- i am sorry that I come across as blunt, its just my manner. My intentions are always good i promise
Posted by: TimBlack

Re: Creaky Old Mods Journal - 07/20/06 07:40 AM

This should be great, it'll be cool to see how the forum's two big guys are doing
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/20/06 02:01 PM

Big guy I am not and bragging there won't be. I think this will be good so that you can see that I don't know it all and that I'm still learning myself. You will see two different personalities on here and different training methods between Cord and myself. We are totally open to suggestions and comment so feel free to chime in if you feel the need to do.

I'm at work right now so I won't be able to give you my training until I get home tonight, however I can give you some basics for now.

Who is Dereck?

I'm 37 years old and soon to be 38 in September. I've been lifting faithfully since September 27, 1997 starting in my basement on an old Weider bench with cement filled plastics weights that I received as a Christmas gift when I was 15 or 16. I had tried lifting since 13 years old but always seemed to fail until I picked it up and have stuck with it since. I continue to work out at home and have purchased enough iron and equipment that I can cover every possible exercise needed to be well rounded. I have learned many things on my own from doing it, watching it, reading it and asking questions. Years after starting I made a friend with a body builder that helped me to fine tune some things and gave me a lot to work with. When we hook up I work out with him at the gyms he picks and am in awe of what he can do.

Earlier in my life I was active in most sports such as football, soccer, baseball, track and wrestling. As a young adult I also played years in a mixed volleyball league and baseball league. I have always been fit and doing something so feel the need to continue as an adult, though I did go through a few years previous that I was in active and became a couch potato and thus going from 165 lbs of lean muscle to 193 lbs of fat (plant job to desk job in just over a year). Thankfully after losing an arm wrestling match against my younger brother at Christmas of 1997, this was enough to motivate me to hit the weights and have been doing it ever since.

I'm an anal person with everything including my weight lifting. I keep a log book of what I do that includes how many weeks I've worked out, how many days, what exercises, what weights, periodic measurements, how I was feeling … you name it. This way I can look back to see if I improved or not and to decide why things worked or didn't.

On top of this I train in martial arts and started on September 18, 2002 with Taekwondo. This is a modified Taekwondo system that includes Hapkido, Jujitsu and BJJ, plus incorporates other skills such as the Muay Thai clinch, knees and elbows. I love grappling and this is a passion and where I focus most of my energy.

Goals

Prior to martial arts my goal was that of a body builder. I still have a bit of that mentality and this will show in many of the things I do and the things I want. Basically I want it all … I want to be bigger, faster and stronger … though I know that this is not all possible but doesn't stop me from trying. I have been finding that with martial arts I cannot keep the body building mentality and in fact cannot lift what I used to, nor am I as big. However I am faster and am smarter which is a trade off, but that doesn't stop me from still working it hard.

Road Blocks

My body is a mess but I have learned to adapt with certain exercises and I have to listen to my body and rest when needed … though you will also find that I'm stubborn. Here is what I am up against:

1. NECK - In December of 2004 due to a grappling accident I crushed my C6 and C7 vertebra. It wasn't until April of 2005 that the problems really started to set in and I was laid out for 3+ months of doing nothing. After a MRI and rehab I have found things manageable with medication, though I have weaned myself almost completely off. Surgery is an option but not one suggested as I could be even worse off.

2. KNEE - In July of 2005 due to hyper extending my knee during kicking drills, I tore my left ACL. This laid me off for 3+ months and after a MRI I am currently waiting for surgery that won't be till the end of the year. Thankfully my weight lifting paid off as the muscle around my knee are strong and I am able to still do a lot of things that amazes my sports doctor and specialist including weight lifting and martial arts.

3. BICEP - In 2003 I tore my Distal Bicep Tendon in my right arm. After rehab I had this healed up in about 6+ months and in October/November of 2005 I re-tore it during grappling with an arm bar.

4. HAMSTRING - In my second year of training martial arts, we switched from hardwood floors to those puzzle like mats. While practicing a spin return kick, and not being used to the mats, my foot remained in place and did not spin resulting in me ripping my hamstring where it attaches to the buttock, my right one. Even after physio I still have problems and really need to stretch this prior to training martial arts especially during any kicking drills.

5. SHOULDERS - My shoulders are not the greatest and have really been bugging me. I'm guessing 6+ years ago, I tore my right rotator cuff not to mention I broke my left collar bone during a football accident when I was 15. My shoulders clunk especially my right and I have some limits to my movement in it. This requires me to really stretch this for grappling days or days I lift when using my shoulders.

2005 wasn't a good year for me. Suffice it to say with all of these injuries I am still going but again I adapt to what I can and can't do. I have to lift less weights, which bothers me at times, but I want to lift for life so I have to play it smart. I am unable to do many exercises which includes Squats, but I make do.

Where I am?

I have been off for a month as while training for a Jujitsu Gi Grappling/No Gi Submission Wrestling Tournament in June I further aggravated my neck and had to take time off. During this time I lost weight, size, definition, strength … you name it. Monday I got started back up and am doing a Push / Pull / Leg training schedule. To see how things are going and to know if I'm making any progress I took some measurements of my body at rest to see where my starting point is.

Neck = 17.25"
Chest = 48"
Waist = 36" (though I wear a 34" pant that fit loosely)
Upper Thigh = 24.5"
Lower Thigh = 19.5"
Calves = 15"
Arms = 16.5" Right, 16" Left (never had them the same; but close though)
Weight = 188 Lbs
Height = 5' 8.25"

Saddens me to look at but it is a starting point, but I'm not body building anymore and will just have to get over myself. I haven't weighed this low of a weight since probably 2000. I'm usually between 195 to 200 Lbs and foresee this going up as I will begin eating my 5-6 meals a day again.

So that is me in a nutshell and tonight after my workout I will post what I am currently doing and feel free to let me know your comments.
Posted by: distincthead

Re: Creaky Old Mods Journal - 07/20/06 02:49 PM

Dereck, you may not like your current 'size' but at least you're proportional. With all the knowledge, you'll be back where you want to be in no time after that surgery, etc. And besides, yer way bigger than my lazy a$$!

Me:
Neck: 17 (weird)
Chest: 41
Waist: 34
Thigh (largest part): 20
Calves: 13
Biceps: 12.5 (hahaha...)
Forearms: 11.5
Weight: 176.5 lbs
Height: 5' 11"

I can't wait to read your stuff guys. People's journals oft inspire more out of me!!!! Good luck!
Posted by: LiLJb72

Re: Creaky Old Mods Journal - 07/20/06 04:21 PM

Sounds like a fun post guys, the old wise men giving us young guns more ways to injure our joints and fun stuff like that ... hah...

Just for point of reference:
Neck - 16"
Chest- 46"
Waist- 28"
thigh- 22.5"
calves - 14.5"
arms - 16.5"
weight- 206.25lbs
height- 75.25"

dunno if any of that is good but I finally found a tape and had my squad leader measure me today...also a bench mark for a young gun (22 soon) - just got 300 up twice today on flat bench for the first time ever!! I was real excited about that...I loved hearing your backgrounds, it helps to know where the advice is coming from..,
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/20/06 11:42 PM

Monday, July 17, 2006 - Week 405, Day 1074

The dojo is closed this week as my Instructor is on holidays on a house boat retreat. This gives me the perfect opportunity to get at it.

First day back working out and it is PUSH day. Have to take into consideration my injuries with particular attention to my neck and knee. Also in the last 3 months I have had sore shoulders that believe it or not I feel in class when doing form or fundimental movements especially when we have to hold in that postion while the Instructor gives instructions.

Put in the CD player 12 Stone's two Albums I just purchased and 3 Days Grace's new album I also purchased. Time to rock and roll. Did my light 10 minute warm up and on with the show.

Barbell Bench Press = 237 lbs = 5/5/4/4/3
Peck Deck = 370 lbs = 7/6/5
Barbell Seated Military Press = 140 lbs = 5/4+/4/4/4+
Barbell Upright Rows = 100 lbs = 6/6/5
Tricep Press Downs = 130 lbs = 5/10; 135 lbs = 7/5/6
Dumbbell Bent-Over Single-Arm Kickbacks = 89 lbs (per arm) 5/5

Work out took a little longer then I thought as I had to find the right weights to do each with but I think I will have it better planned for my next PUSH work out. I had to drop many of the weights I was doing a month ago due to loss in strength, though I know I will bring them quickly back up.

The Peck Deck uses weight plates but it is a machine so don't think anything about the amount of weight I'm using on this. I hadn't used this for 6 years as the most I can put on for plates is 400 lbs and I grew out of this back then. I thought I'd give it a try to see where I was with it to give me something to shoot for. Plus I wanted another exercise just to finish off the chest that would be different then anything I had done in the last while. Only did 3 sets as a 5 set I think would be too much.

Did seated Military Press as I am having trouble doing the standing as I find I shift my legs and any little movement kills my knee. I won't be able to lift as much doing this but I will still get a good shoulder work out. Also threw in the Upright Rows just to finish off the shoulders, though I can't believe how little weight I used. Shoulders are bugging me more then I thought, though after this workout and the days to follow my shoulders actually feel pretty good. I will raise these by 10 lbs for my next workout.

Tricep Press Downs are done on a machine. Kickbacks I love to finish off the triceps with, however I think I put on too much weight as I did not get the full range of motion. I will drop it 10 lbs for the next workout and see how that feels.

Overall I was glad to get back at this. I finished this off with a shower and a protein shake. The protein I purchased was Strawberry ... yuck. I have full tub of this that I have to take ... man I should have went with a flavor I knew I'd like such as Cookies 'N Cream, Vanilla or tried the Banana. As a note, taking this due to laziness of making something. Then I sat back to watch TV and the shows I taped earlier such as Rock Star - Super Nova.




Tuesday, July 18, 2006 - Week 405, Day 1075

A little sore today which is surprising as I usually don't feel this for 2 days. Perhaps I did too much with the extras such as the Peck Deck and Upright Rows ... though I mostly feel this in my chest. Love and hate it at the same time.

Turned music on and to warm up I decided to use the glider for 10 minutes just to get the pains out and get ready. After done did my warm up for 10 minutes and it is off to the races.

It is PULL day and I set things up to start with Deadlifts but my knee gave out so stopped immediately. This is a little disheartening but like always I will adapt and carry on.

Seated Rear Lat Pull Downs = 175 lbs = 6/8/7/6/6
Barbell Bent-Over Rows = 200 lbs = 6/6/5/6/6
Dumbbell Seated Concentration Curls = 64 lbs (per arm) = 5; 59 lbs (per arm) = 6/6/5/4

Doesn't seem like much of a workout but if I could have done the Deadlifts I would have felt better. Rear Lat Pull Downs are done on a machine and I will add 5 to 10 lbs next time. Bent-Over Rows I will also add on 5 lbs next time. I choice the Concentration Curls to isolate the arm and make sure I have good form. Also because of a previous injury with my bicep I want to play it safe. Did the 64 lbs but wasn't sure I would be able to repeat the same amount of reps the next set so dropped it 5 lbs however I think I will keep it at the 64 lbs next time.

I was also going to do Preach Curls but I thought that would be overkill especially since I used my biceps in the other exercises ... and maybe another reason why I thought it was going to be difficult to do the next sets of the concentration curls as 64 lbs per arm I usually can pull off with no problem.

Not really happy with this overall day of working out but I just need to get settled in. Also I'm finding I have to stop and not go to failure as I'm used to; still have that old body building mentality. Having to stop knowing you have possibly one more rep in you is hard but I will get used to it; have to make this strengthening thing top priority.

QUESTION: Do you think I should add another exercise to this day?




Wednesday, July 19, 2006 - Week 405, Day 1076

Very sore today and actually almost decided not to work out but I hauled myself downstairs and set things up. Going to try the Deadlifts again even though my knee is till hurting. If not I may do lunges though I have had problems with these as well. Also thought about possibly using my leg attachment and doing Leg Extensions and Leg Curls but we shall see.

I get things set up and the I turn the TV on just to make sure the HDPVR will tape my show and low and behold the end of Cinderella Man is on. I sit back and watch the final fight and now I am pumped. I open of the CD player and now add two more discs to the above albums; Crossfade and Breaking Benjamin ... it is time to rock. I hit the Glider again for 10 to 15 minutes because the body is really sore; again a love hate thing. Did my 10 minute warm up and now it is time for the weights; its LEG day.

Barbell Deadlifts = 310 lbs = 7/6/6/5/5
Seated Calve Raises = 10 x 200 lbs, 10 x 225 lbs, 10 x 250 lbs

I nailed the Deadlifts and will add another 5 to 10 lbs next session. Hands were torn up a bit due to the Deadlifts and I was wearing gloves for this; but I pushed on while doing it ... nothing was going to stop me as I was pumped. Knee was still sore but I kept things slow so as to not shift the knee and things were good. I can't do normal calve raises as the knee doesn't feel good so I modified the machine where I sit down and put the bar across my legs and lift up. It was really digging in so I took a floor mat and rolled it up and put it over my legs. I did the first one and found it too simple. I tried again and it also was too simple. I tried the third and it also was too simple but worked it more then the others. Unfortunately 250 lbs on this machine is the highest it can go but I have tried bench pressing on here before and I compare the 250 lbs on the machine to 300 lbs of free weight. If I decide to do this workout again I will go straight for the 250 lbs and going super slow and hold till the calves really burn. I wanted to do the calve raises as I haven't worked them out forever due to the knee problem.

I felt good about the Deadlifts but I wish there were other leg exercises I could do without having to worry about my knee. Deadlifts are good and I went slow and kept good form and push off with my legs, but they just don't compare to Squats and you don't get as good of a work out. Man, who would have thought I'd be missing doing Squats.




Thursday, July 20, 2006

Knee is really bothering me but not as bad as I thought it would. Perhaps I need to work the muscles more as with the month off they may have gotten a little soft. Body really sore today especially the chest still. I know for sure I over worked them but I am liking the feeling. I set things up to do the PUSH day again. I put on the music, hit the glider to warm up the body for 10 minutes and then did my 10 minute warm up. I then layed on the bench and lifted and I knew immediately my body was not ready. I did 1 set of 5 of the 237 lbs and knew I would not be doing myself any favors if I pushed on.

I'm trying to build strength and the muscles should be more rested before working them again. As I've gotten older I have found I have to wait longer between workouts some time and in many cases I can get better results. In fact I've done this workout, the HIT workout and other workouts where I worked out every 4 to 5 days and had results. I think I won't push it and take tonight off.

QUESTION: Do you think I made the right decision or should I have pushed on?

Tomorrow night we have plans so Friday is out of the question for working out. Saturday I golf at 7:45 AM and then we have plans with some friends that night as well. Sunday I plan to tear apart my deck plus help my wife tear out more carpet. The bonus this year goes towards a new deck and laminate floor upstairs except the bedrooms. We are looking foward to these changes though I'm not looking forward to forking out all of that cash. Originally I was going to purchase another sports bike but we agreed that the upgrades to the house should come first. The market around here is crazy and the more you do to your house the more it is worth. I bought our house in 1996 for $112,000 and it was only 4 years old at that time. We were just told that our house is at $300,000 which is sweet. Unfortunately that is only on paper and to sell our house we would have to spend more to get the same ... and with only 8 more years on this house to pay off we will stay here.

Got a little off track but this give you more insight into me and what I go through at my age. Just to let you know being almost 38 doesn't mean a thing and I still feel like I'm young and even with all of the pains I feel great. I'm doing something with my life, I'm focused and dedicated and I will reap those benefits later on. I will have to work out differently and won't be pushing the larger weights like I used to or what a lot of you guys can but I'm still doing it.

Monday, Wednesday and Friday I will be back at this with Tuesday and Thursday in class. Tuesday will be fundimental movements and forms and Thursday is grappling day. Back at you later then.
Posted by: JoelM

Re: Creaky Old Mods Journal - 07/21/06 12:46 AM

Hey Dereck,
Can't comment on the routine, but wanted to say that you and Cord set great examples for those younger of us and still new to the whole routine. It doesn't matter exactly what workout you're doing or if it's geared towards looking good or being strong, what matters is just that you're doing it. And that you're being smart about it, training hard, but smart. In spite of your injuries and other problems, you haven't sat down and said "oh well", you've gotten up because of them and found ways to work with/around them. Both of you continue to help others who know very little and provide a great inspiration to those who meet you on here.

Thanks to you both.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/21/06 03:32 AM

Aww shucks Joel very kind of you
(psst! Dereck, how much did you pay joel for that post? PM me and i will go dutch with you )

Friday is 'family workout day' this week. ie. The day I take my wife to the swimming pool to do her water rehab work, and whilst she is busy with her own challenges, I get paddling

Its a 25 meter pool, and I use it as follows:

4 lengths alternate crawl/breast stroke- slow powerful strokes
4 lengths breast stroke kick using a kickboard
2 lengths sidestroke.

The above acts as warm up/steady state work.

10 x 50m (2 length)maximal sprints: crawl one length, breast stroke the other. 90 seconds recovery between sets.

2 lengths gentle swim to cooldown.

Thats half a mile in total. Rather than get volume happy, I am always looking to get faster on my sprints, and reduce recovery time. This is only the 3rd time out with this workout. I used to be a pool lifeguard, and had to do swim training as part of my job, so when I quit the fitness industry I was kind of 'swum out'. 3.5 years of dry land later and I am finding it hard work, but enjoyable once again.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/21/06 12:28 PM

Quote:

QUESTION: Do you think I should add another exercise to this day?





Seeing as how you are lifting for enjoyment and also with an eye on mass as well as performance, i think you could get away with adding something for one of each workout per week. so each week you are aiming to do push,pull,legs,push,pull,legs,rest. on the first of each of the workouts in the week, add an extra exercise purely based on hypertrophy. eg. push: incline flyes or dips, pull: rear dumbell laterals or dumbell rows, legs: leg curl or lunges (knee permitting)

Quote:

QUESTION: Do you think I made the right decision or should I have pushed on?




You know in yourself if you genuinely felt you were running on empty, or if you were being lazy. If you were being lazy you wouldnt feel so bad about this, the fact that you are beating yourself up over it would indicate that your motivation was high, but your ability was not able to match it. coming off a layoff of several months straight into a 6 day straight lifting pattern is a lot to ask of anyone, I personaly think a 3 on 1 off pattern may be better and more sustainable long term anyway, but see how you go
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/21/06 01:43 PM

Fixed the quote section Cord on your post.

Hey thanks for the comments. I do think I was probably pushing things a little too much especially coming off a lay off. Today I feel great and no aches or pains; good or bad, even the knee feels good. I know I wasn't being lazy not workout yesterday and I should know as good as anybody to listen to the body. I was all ready to go yesterday but I knew as soon as I did my first rep of Bench Press that my chest would only get one set done and then all of rest I would not have been able to do. I could have put on less weight but it seemed like I was defeating the point of getting stronger and that with rest I'd be doing the correct weight and soon more.

My fear with working out is if you do too much exercises in a workout that you will be limiting your growth and you will have to take off more time just to recover. I will decide each day how I feel as to what to add. The leg day I think I need more which will add in stuff like you suggested. My legs don't hurt at all today nor yesterday so they need more work, granted this knee works. And I think I will add a bit more for the back. This is a big muscle and it could use a little more working out. The bicep already gets a lot so will stick with just the concentration curls for now.

Thanks for your input as always as it certainly helps.

EDIT: Actually going through some light movements at lunch I can still feel it a bit in my chest, neck, traps, lats, lower back and arms. This is how I like feeling, like I did something.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/22/06 05:21 AM

Quote:

Fixed the quote section Cord on your post.




thanks

Ok, Saturday has just gone as follows:

HIIT: 2 mins exertion, 1 min recovery on all the following:

50m sprint
Heavy bag- jab cross combo's. right lead
20 groiners to 50m farmers walk
Heavy bag- jab/cross combo's. Left lead
50m overhead barbell walking lunges (88lbs)
Heavy bag- 4 punch body shot combos, Right lead.
50m heel to buttock sprints
Heavy bag- 4 punch body combo's. left lead.
50m knee high 'fast feet' sprint
Heavy bag- free form combo's. Right lead.
50m sprints
Heavy Bag- free form combo's. Left lead.

44lb weighted crunches 4x12
Posted by: TimBlack

Re: Creaky Old Mods Journal - 07/22/06 08:48 AM

Cord - do you have a field next to your house; how do you manage to do the sprints etc. straight into lifting and heavy bag work?
Posted by: Cord

Re: Creaky Old Mods Journal - 07/22/06 09:19 AM

My garage is on block and seperate from our house. The area containing the garages is a shade over 25m in length, so a two length 'shuttle run' burst gives you 50m.
All my training kit is in my garage (heavy bag, parallel bars, chin bar, barbell, kettlebells and functional objects) so i can combine all aspects of training in a compact space.
I also have free access to a proper 400m running track through my work which i use for pure 100m sprint work and fartlek interval training as you will see later in this journal.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/23/06 05:11 AM

Sunday

3 mile steady state run

4x3 min rounds heavy bag free flow emphasising movement and technique

3 mins uneven barbell torso rotations

Hams, lower back and adductor deep stretch in front of TV watching the Gatti vs Baldomir repeat
Posted by: Prizewriter

Re: Creaky Old Mods Journal - 07/23/06 08:27 AM

Hi Cord

Can I ask, do you find running.sprinting gives you any discomfort in your knee?

P.S. Love the new sig!
Posted by: Cord

Re: Creaky Old Mods Journal - 07/23/06 03:26 PM

the sig had to be done- I am too excited not to reference it every day

The running was much harder on my knee when I was heavier, it does still sometimes make my patella tendon flare up, but On the whole, I have slightly higher volume of low impact work (swimming and cycling) than i do running during the week, so I get away with it fairly well on the whole. I do warm up and stretch well before hitting my stride- I start with what I call 'the Eastood shuffle': Watch the 'Any which way' movies and 'Heartbreak Ridge', you will see Clint has a very relaxed steady state jogging style that minimises impact. I emulate this at the start of the run, then build into my proper stride as my body warms up. If i am unsure as to the state of my knee, I have been known to stick with the 'shuffle' and grind out 5-7 miles at the lower intensity.
Adapt and overcome.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/24/06 05:20 PM

Monday

Deadlifts 120kg (264lbs) 8,8,7,6
barbell military press 65kg (143lbs) 7,6,6,5
clean and press 70kg (154lbs) 10,10,10,7

Short and sweet. I do not train in a gym, nor own a weights bench/power rack. Later this year (nov/dec) my two best friends will hopefully be the proud owners of an awesome gym facility, and when i have a chance i will probably incorporate some bench press into my routine. I have become less concerned with bench press however, on the grounds that it is not a particularly functional movement- it is unlikely in day to day life that you will do any movements that engage the pecs more than the delts and legs, and certainly not with a level of back support equivalent to a bench. Free standing lifts are both my only, but also my prefered choice at present.
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/24/06 05:41 PM

Hey Cord, keep on posting bro as this is a motivation for me as well as others. I will be working again tonight on the PRESS portion of my workout and will report back.

The bench I love and incorporate but for myself and grappling, I find this very functional especially when I have an opponent on top of me. A heavier opponent I can lift slightly to get some air if he is cooking, plus when I bridge or buck I find having good strength very practical, not to mention I have been known to explode and toss the person off me. In everyday life, not really as you noted.

Friday I felt great. Saturday morning golfed for 4+ hours and then tore apart my deck in the afternoon which took a little less then 5 hours. It was hard labour for so that was a workout in itself. The worst part was that the temperature was 36 degrees Celcius (97 F) and I had to keep hydrated and take periodic breaks as my heart started racing and I was exhausted.

All and all I look foward to working out tonight and look forward to the rest of the week with martial arts training and further workouts. Also look forward to reading more of your posts and comments from others.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/24/06 05:54 PM

Fair point on the grappling. Not doing any ground work myself, such application does not automaticaly spring to mind. In fact, what you will notice as this thread progresses is that i do not attend many MA classes these days. That is purely a situation influenced by finances at present. I am saving to buy my wife the full leg piece tattoo she has always wanted- ths means pulling extra shifts at the family pub, and also cutting back on other non essentials/recreations.
I use the heavy bag extensively, rope a friend of mine with some good Wing Chun experience in to sparring from time to time, and try to get to a Savate class every 3-4 weeks to ensure I dont fall into too many bad habits.
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/25/06 12:00 AM

Well Cord I hope you get back eventually into Martial Arts as I know you enjoyed it but I certainly understand your motivation and my hat goes off to you.

Monday, July 24, 2006 - Week 406, Day 1077

We have been going through a heat spell and it has been hot and humid making sleeping at night hard. The upstairs is off the scale as the thermometer only goes to 30C (86F) and it is well above that. The basement where my weight room is, is much cooler at around 28C (83F).

Barbell Bench Press = 237 lbs = 4/5/3/3/3
Peck Deck = 370 lbs = 9/6/6/6/4
Barbell Seated Military Press = 140 lbs = 4; 135 lbs = 6/5/4+/5
Barbell Upright Rows = 110 lbs = 5; 105 lbs = 5/4
Tricep Press Downs = 135 lbs = 7/6/7/7/9
Dumbbell Bent-Over Single-Arm Kickbacks = 79 lbs (per arm) = 8/7/7

Wasn't impressed with the Bench Press as I've gone backwards. Perhaps because it was so warm. Perhaps taking apart my deck for almost 5 hours was more draining then I thought. Perhaps because I haven't got enough sleep over the past few nights. Perhaps it is because over the weekend I did not eat proper due to the heat so ate quick things. Perhaps due to dehydration as after every set of this work out I needed lots of water and was sweating lots. None the less I will see how it goes next time.

Peck Deck I pushed for the first one to make up for the Bench Press. Also did more for the rest of the sets which felt sort of good but I believe I'm going to drop this exercise and replace it with something else as changing out the weight plates takes too long.

Military Press I wasn't impressed with either for the same reasons the Bench Press. Instead on this one I dropped my ego and dropped it 5 lbs and was able to get into the range that I wanted and felt better for it. The only person I have to impress is myself.

Upright Rows I added 10 lbs from the last workout but it was too much and my shoulders were already feeling the workout so dropped this weight by 5 and only did 3 sets total. Have to listen to your body from time to time and this time I did.

Tricep Press Downs were good but I'm finding I am putting too much of my shoulders into this workout. I will be thinking about changing out this workout as well so I will be giving this some thoughts.

Kick Backs; awesome. I dropped it by 10 lbs and the 79 lbs per arm was perfect and infact I think I can add 5 more lbs on to it next time. I got the full range of motion and I went to exhaustion and only took a minute between sets to really burn the muscle. This is got to be one of my favorite exercises.

Over all it was an okay workout that needs some modification. When done I was pumped and I swear I could have walked down the WWE's runway to the ring and passed myself off as a muscular wrestler, in fact my wife always said my build reminder her of Chris Jericho's. As for the hair, as I shave myself bald, I actually used to have long hair like this in the 80's and early 90's.

Now for some $hit$ and giggles. Prior to the workout I measure my arms and of course they were the same as listed above. After my workout I measured my right arm only and it was at 17.5". This means just by working out my triceps I gained an inch ... and is why it is important to measure and record yourself prior to your workout at rest. I have always liked the triceps especially when I found out that if you worked them more then you could have larger arms then if you put all of your effort into your biceps. Many a year ago I seen a guy at a hockey game who had triceps like cement blocks and that is what I liked and why I work them so hard. I actually hate working my biceps and need to put more effort into them and once I do then I should reap the rewards like I did a number of years ago.

So tomorrow is Taekwondo and will probably be forms and fundimental movements, we shall see when we go. See you on Wednesday for the PULL day.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/25/06 04:10 PM

Tuesday
Rest. Having done 4 days straight I am ready for a break, especially as tomorrow afternoon is track sprints
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/26/06 01:15 AM

Tuesday, July 25, 2006

Not a weight lifting day but a physical demanding workout at Taekwondo tonight. Start with 100 fast skips, sprint to other side of dojo and drop and do 5 push ups, run back to the middle and to 5 monkey jumps and then run back to the beginning and do 5 sit ups. Repeat 8 times.

Doesn't sound like much but it was. Then stretch on your own for 5 or so minutes and then into fundimental movements, forms and followed by one-steps. Finished off with instructions in Korean to run a match. After everybody left I worked on Koryo that is required for black belt. Showed up at 7:15 to stretch before class and left at 9:00.

Tomorrow is PULL day and then Thursday is grappling day.
Posted by: TimBlack

Re: Creaky Old Mods Journal - 07/26/06 09:42 AM

I love this thread.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/26/06 10:09 AM

Wednesday
Track day.

400m jog straight into 400m run as warm up.

10x100m sprints, the walk back to the start is recovery.

2x50m 20 fast knee high paces, sprawl to 10 fast groiners, rinse and repeat for the full 50m. Stagger back to start acts as recovery.

2x50m close-to-wide step sprints

2x50m bounding long stride sprints.

400m slow jog cooldown.

i do this workout with one of my best friends who happens to be 6ft 5 and a keen rugby player. my motivation has to be at top level to keep him within sight on the later sprints, but I did pretty good today, drawing even on the first 2 lots of 100m's we did, and not lagging more than 5m behind throught the rest of them.

swimming tomorrow I think- give the old knees a rest
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/27/06 01:31 AM

Tonight was a bust as life got in the way. On the weekend I had torn apart my deck and to haul this away I needed to borrow a trailer and this just happened to be the night I got it. I loaded the trailer with my wife's help for the first hour and then my friend came over and helped us both for another 45 minutes. What we could fit in the trailer we did and anything that couldn't we still brough around to the side of my house and placed it on my RV pad (don't have an RV but built one as my wife's father parks his 5th wheel trailer here in the winter and my friend also parks his 5th wheel trailer here so in the winter I have two trailers beside my house). This week I will dump the one and then load up the second and dump that. Plus I have to make arrangements to get top soil to regrade the property where the deck was so that on Saturday my friend and I can pour the cement for the posts and then hopefully Sunday start the deck.

I'm totally exhausted and ready for bed at 11:32. Loading the trailer was a workout in itself though no replacement for actual lifting ... but nice to know that I have developed functional strength to do menial chores like this.

Grappling tomorrow ... move my PULL day to Friday and then start on Monday with the legs.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/27/06 11:32 AM

my knees felt great today! There must be life in the old dog yet

To celebrate my fully functioning legs, i decided to kill them

Travelling barbell lunges: 132lbs 4x50m
travelling barbell 'frog hops': 88lbs 4x25m

Then for upper body

superset Close grip under hand chins/parallel bar dips: 50lb weighted vest 4x failure. 10 seconds only between supersets. First set got 17 dips/9 chins, last set 6 dips/3 chins.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/28/06 10:52 AM

Friday


Deadlifts 120kg (264lbs) 8,7,6,6
barbell military press 65kg (143lbs) 7,6,6,6
clean and press 70kg (154lbs) 10,10,8,6

My legs were heavy today, and by rights i should not have done this workout, but i am away on holiday for just over a week as of tonight, and will not have access to any weights, hence a little extra torture before a week of rest (apart from the steady state and hill sprint running, oh and i am taking my heavy bag with me as well )

See you all a week on Sunday
Posted by: JoelM

Re: Creaky Old Mods Journal - 07/28/06 11:05 AM

Quote:

oh and i am taking my heavy bag with me as well




He carries it under his arm.


And the car under the other arm.
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/28/06 11:09 AM

Thursday, July 27, 2006

Martial arts class tonight. Showed up around 7:00 and started my stretching, skipping rope and finished off with Koryo pattern before class started.

Quick full body stretching into 30 pushup with a partner, 15 supermans, and an exercise where you are on your back and grasp your partner's ankles while raising our legs up to their head at which they push your legs aways to the side or straight back; for 15. Then 10 high knees, 10 skipping knees, 10 V-ups, 10 leap frogs over your partner, 10 skiers over your partner and 10 clapping push up; repeat 3 times. Then it was time for class, grappling day.

I won't get into detail as this is not the Grappling Forum, though this excites me like weight lifting does. Worked on different techniques when you have your partner in guard. Things are controlled and light as you are working through technique. Received instruction for 25 minutes and then it was free rolling time for the last 15-20 minutes of class. Afterwards we are able to stay and keep rolling so I stayed for another 1/2 hour (finished at 9:00) and was the last to leave ... nobody else wanted to keep rolling. Barely used any strength, mainly technique. Wasn't once out of breath and could have kept going. Passed some things on to some of my training partners to help them out and when leaving class receive a few compliments from fellow students and my Instructor. Talked a bit with my Instructor and some students as we were leaving for a short while and then I drove home on my sport bike still riding a high.

Plan to work on PULL day Friday (today) but am also expecting 4 yards top soil to re-grade my backyard that I will have to wheel-barrel into my back yard which will also be a workout. Then drill holes for the posts for the deck, cement them in and then hopefully start the deck Saturday ... all weather permitting.
Posted by: JoelM

Re: Creaky Old Mods Journal - 07/28/06 11:14 AM

Quote:

an exercise where you are on your back and grasp your partner's ankles while raising our legs up to their head at which they push your legs aways to the side or straight back



I've heard those called brazilian crunches. I have no idea why, but it's a shorter description.

Sounds like your grappling is improving quite well, D, keep it up. A couple more months and we'll have to match you up with JKogas.
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/29/06 12:46 AM

Friday, July 28, 2006 - Week 406, Day 1078

Seated Rear Lat Pull Downs = 180 lbs = 7/6/7/6/6
Barbell Bent-Over Rows = 205 lbs = 6/5/5/5/6
Dumbbell Seated Concentration Curls = 64 lbs (per arm) = 4/4/4/4*/3
Barbell Rear Shoulder Shrugs = 205 lbs = 8/8/8

Went up 5 lbs on the Rear Lat Pulldowns and Bent-Over Rows. Not only was the weight heavier but did well on the reps as well. Rear Lat Pulldowns I may add another 5 lbs next workout. Stuck with the 64 lbs per arm though did not get the 5 reps. The (*) stands for "assisted" as I had trouble getting it up for the last rep without a little help from my other hand. Wish I had smaller increments the 2.5 lbs so that I could have between 59 lbs and 64 lbs to keep it at the 5 reps ... will take some thinking but I may be able to figure something out. Also added shrugs though I will need to use more weight next time.

Before beginning my workout I did some light stretches. Sometimes before a workout I will do a light set of some of the exercises so that I can get the muscle memory of what I am to do; this I did with the Lat Pulldowns. The shoulders were aching slightly so put on some heat rub and was good to go.

Knowing that with the back work the biceps would be worked hard and by the time I got to the bicep curls they would be exhausted, I thought I'd see what I could do with the biceps. 64 lbs were good so I looked over at the 79 lbs dumbbell sitting there from my Kickback workout the days before. I knew this would be too much so I added 5 lbs to the 64 dumbbell bring it to 69 lbs and pulled off two reps; not bad.

DERECK'S TIP OF THE DAY: When lifting stay in the moment and keep your concentration on your lift and keep the momentum going.

What I find too many times is that I will lose focus or shift or regrip or something and that last rep(s) I cannot get out. The reason is I lost the momentum of the lift. That little pause can kill a lift so stay in the moment and focus.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/02/06 02:24 AM

Monday, July 31, 2006

Martial arts training. Arrived early and we headed off for a 5 km (3.106 mile) run. We did a couple of intervals on a nearby track running 400 meters once forward, 200 meters backwards and finished off with the last 200 meters forwards again.

My calves burned but now it was class time and thankfully it was "C-Day" and was fundimental movements and then I was given time after class to practice the Koryo pattern.


Tuesday, August 1, 2006 - Week 406, Day 1079

Very tired coming home from work. Having problems with my eyes again. Came home and my buddy was waiting for me to start the deck again as we are behind due to all of the rain. I was hoping to rest but instead I'm back at the deck. So from 5:00 to 9:00 I do the deck stopping only for a small supper that my wife made for us. We made a little head way and will be back at it Thursday, Friday, Saturday, Sunday and probably Monday.

Tired but still did my workout. 15 minutes on the glider to warm up the body and then time for the workout.

Barbell Deadlifts = 320 lbs = 5/6/5/5/5
Seated Calve Raises = 250 lbs = 10/10/10 (hold between each 5 seconds)

Went up 10 lbs on the Deadlift and am just right on that, however on the last set I think I started to lose my form as I felt more emphasis on my back. The knee was bothering me before I started but not too bad while doing it. Very exhausted and probably wasn't a good idea to workout but I grapple tomorrow and the deck thing so I have to get in as much as possible.

To tired to do anything really else but did calves and called it a night. Just finished watch the Contender and now it is off to bed.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/02/06 12:20 PM

As a note, finally I can feel the tightness in my legs from the Deadlifts. Doesn't feel as good as a Squat but not bad.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/03/06 07:50 PM

Wednesday, August 2, 2006

Taekwondo day. Our run was 4 kilometers (2.5 miles) that included going up hills and down hills. Then light stretch on our own and then it was "E-Day"; Grappling Day. Even though tired from the run I functioned perfectly for class. Went through some new techniques that also incorporate fitness. Class was for 50 minutes after the run and the last 15 minutes was free rolling. I then stayed another 1/2 to roll more.


Thursday, August 3, 2006 - Week 407, Day 1080

Barbell Bench Press = 237 lbs = 5/5/4/4/4
Barbell Seated Military Press = 140 lbs = 5/5/5/5/5
Barbell Upright Rows = 105 lbs = 5/6/5/4/5
Dumbbell Bent-Over Single-Arm Kickbacks = 79 lbs (per arm) = 8/6/7

I'm going to continue with this program but am going to try something different. Instead of trying to do "a lot" I am going to try doing to this only. Doing HIT I increased my bench with only 1 set a week so I am hoping that doing the 5 sets will also give me this benefit. We shall see; good workout though.

By not doing the Peck Deck I was able to increase my Military Press back to 140 lbs. Did a bit more on the Bench Press, did a bit more on the Upright Rows and stayed about the same for the Kickbacks. I would have done the full 5 sets but time was a ticking and I was already drained and I did not want to push to failure.

One thing I have noticed with working out this way is the time between sets. I always think I am taking too long and then when I look at the clock only a minute or so goes by. Three minutes is a long time to wait especially since over the years I have gotten used to just going with little or no rest. I'm still learning.

Worked on deck frm 6:30 to 9:30. When done I'll post some pictures.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/05/06 01:16 PM

Good stuff amigo

well, just because I was on holiday doesnt mean I didnt train (my Dad would have been taking the micky all week if I had gone lazy on him ).

Saturday
Travelling to Wales, set up punch bag and rest/catch up with Parents.

Sunday
7am: 1.5 mile steady state run. 600m hill run. 6x2 min rounds free flow on heavy bag.

Monday
6.30am: 4x superset wide grip chins/push ups. lunge walk up 600m hill (funny looks from dog walkers). 4x3 min rounds on heavy bag

Tuesday

8am: Beach sprints (a la Rocky 3) 100m approx. Heavy stone carries 6 x 50m (approx)

Wednesday
8am: As Sunday.

Thursday
6.30am: As monday

Friday
Rest

Saturday (today)

7am: As Sunday

Every night saturday to friday
50 sit ups and 50 leg raises. Dad is old school, he does his stomach every day. I join him when at home.

Amazingly, despite being force fed ice cream and homecooked meals for a week, I have maintained a steady level of condition. my knees are pretty sore, looking forward to some low impact work this week coming.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/07/06 06:18 PM

Sunday

weighted dip/chin superset x4
5 mile bike ride
4x3 min rounds heavy bag

Monday
Rest
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/08/06 12:34 AM

Not much to add for working out. Worked on deck Saturday 9:00 am to 7:00 pm, Sunday 9:00 am to 6:30 pm and Monday 10:00 am to 8:30 pm. Almost completed with only the stairs, railing and to fill in the area from the deck to the siding on the house. Hopefully sometime this week I can get this done.

Though haven't worked out it was pretty in tense in the high heat (30C or 86F). Had to level the property against the house with soil and wheel-barrelled 4.5 yards into my backyard. Good workout which was much like a Deadlift into a Farmer's Walk. Not to mention carrying all of that wood. Plans are to go to class Tuesday and Thursday and work out Wednesday and Friday ... plus to fit in time to work on the deck some more. Skipping Wednesday at work to go golfing with a friend ... I need the break.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/09/06 02:54 AM

Tuesday

6am: Lovely morning so i went for a bike ride round a few of the villages surrounding cambridge. Dont know the exact distance, but somewhere around 25-30 miles

Wednesday

6am: 4 circuits of the following

Dips (BW)
wide chins (BW)
Kettlebell swings (25kg)
Farmers lunge 25m

NB. Have not done any direct ab work this week as they got a lot of volume on holiday, so giving extra recovery.

Dereck, you are turning into the lovechild of Stone Cold Steve Austin and Bob The Builder
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/10/06 01:09 AM

Quote:

Dereck, you are turning into the lovechild of Stone Cold Steve Austin and Bob The Builder




That's funny.


Tuesday, August 8, 2006

Was originally planning on going to class but things did not workout as I got caught up in ... you guessed it ... my deck from 5:30 to 8:30. Hopefully this weekend it will be done.


Wednesday, August 9, 2006 - Week 408, Day 1081

Skipped work today and went golfing instead at Ironhead out by Wabamum, Alberta. Front 9 sucked bad but the back 9 I rocked. Had a few drinks on the course and then went out for supper. Got home and mowed the lawn and then it was time to hit the weights.

Seated Rear Lat Pulldowns = 183 lbs = 7/6/7/7/6
Barbell Bent-Over Rows = 205 lbs = 6/6/6/6/6
Seated Alternate Bicep Curls = 64 lbs (per arm) = 5/5/5/4/4
Barbell Rear Shoulder Shrugs = 210 lbs = 10, 220 lbs = 8, 230 lbs = 8

I haven't worked on this PULL exercise plan since 2 weeks ago and I increased my Lat Pulldowns by 3 lbs and had more reps, increased by reps with the Bent-Over Rows, increased my reps with the bicep curls and definitely increased my weight and reps with the Shoulder Shrugs. I have however been using these muscles when building "the deck" so I should not be surprised about my increases.

I do however have a problem. I'm right handed but over the years my left arm has become stronger them my right. When doing my bicep curls I go off of my right bicep and when it is done I repeat the exact same reps for my left. The thing is I can pull off more reps with my left still. Where I could only do 5 with my right, I know I could have easily pulled off 7 with my left. Everything inside me says keep this even and don't off set the reps.

DERECK'S QUESTION: Do you agree with this or should I be pushing my left till tired as well?

Tomorrow I have to go to class and since it will be raining there is no excuses.
Posted by: JoelM

Re: Creaky Old Mods Journal - 08/10/06 01:19 AM

Push it, you can do it!!!

Of course I just want to see you as a lopsided freak.

I'd probably do the same, Dereck. Of course I'm a bit ocd when it comes to things like that, having to make them even and complete.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/10/06 11:20 AM

Quote:

DERECK'S QUESTION: Do you agree with this or should I be pushing my left till tired as well?




This is very common. You use your dominant hand for fine motor function, whilst the other you rely on for gross motor function, over time this prevalent trend in usage leads to most people having better raw strength in their non dominant side.

Stick with what you are doing- always work to the best ability of your weaker side, and merely match it with your stronger side. This gives maximum stimulation where needed, and maintenance stimulation where appropriate, thus working towards a physical balance. To do opposite to this will just increase the imbalance.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/10/06 11:33 AM

Thanks. Somewhere in my brain told me this but you said it much better.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/11/06 01:09 PM

Thursday

Rest

Friday

5 mile bike ride
6x3 min rounds on heavy bag

Exciting thing is that after over 2 years of training at home, I took the plunge and joined a gym again! We get very cheap membership of a decent facility through work, and Deni's rehab has reached a stage where she can really benefit from a gym membership. we have our induction on wednesday (bizarre for me quite honestly, but I understand why its compulsory), and then I am a kiddie in a sweet shop once again
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/11/06 01:43 PM

Thursday, August 10, 2006

Went to class today. Not many people there with only my Instructor and his wife (also Instructor), one 1st Dan, myself and two red belts. Light workout, stretch out on our own and then we practiced patterns. If you missed up anywhere in your pattern then you had to do 10 push ups ... I did a lot of push up. Then One-Step Sparring drills with your partner (my Instructor's Wife) and then we called it a class. Because I'm training for my black belt test, I stayed and did all of the patterns until I got them right.

Friday, August 11, 2006

Going tonight to pick up the last of the wood for my deck to make the railing and stairs. If still time and in the mood then I will do my leg day. Plan to finish deck Saturday weather depending, Sunday will be an actual day of rest though I know I have to fill all of the holes my wife has made over the years before she paints. Inside is a disaster as well as we have ripped out all of the carpets and plan to paint before our laminent comes in on the 20th. Then Monday back to the grind of class and working out.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/13/06 02:40 AM

Saturday

5 mile bike ride
5x10 weighted crunches

Sunday

Push ups
Wide grip chins
Kettlebell swings
Plyo squat jumps on to table

4 circuits of the above, done at work. we look after an unused building and are up there 3 hours at a time. The kettlebell work is done using a big vice from the workshop- weighs approx 15-18 kg , the chins are done on a low support roof beam, and the table is a wide coffe table from reception.
Posted by: JoelM

Re: Creaky Old Mods Journal - 08/13/06 10:46 AM

I like how you use whatever you find available, Cord. I think that you'll never go wanting for equipment.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/14/06 12:39 AM

Saturday, August 12, 2006

Worked on the deck's rail from 10:30 to 7:30.


Sunday, August 13, 2006

Worked on the deck's stairs from 2:00 to 8:30. I am done and it looks awesome.

Now I have to work on the inside of the house to prepare for the laminant on August 20th & 21st. Then our lives will be back in order.

Monday and Wednesday I plan on doing classes. Tuesday, Thursday and Friday working out.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/14/06 06:22 PM

Quote:

I like how you use whatever you find available, Cord. I think that you'll never go wanting for equipment.




The downside is that I never have an excuse to take it easy

Dereck continues to get sucked into the dark arts of DIY, though why he cant do a squat/decking superset is beyond me In all seriousness, manual labour is a great variation on training if done with intensity.

Today was a funny one for me, my brain was telling me to cycle and use the heavy bag, but i had a compulsion to do a weighted circuit instead.

Wearing weighted vest:
Dips
Wide chins
Kettlebell swings
Shrugs

My kettlebell swings are done with old an fashioned weight block- kind of like an anvil with a handle in the top of it. They weigh 25kilos. Today i put two together and ran a short metal bar through the handles, then put a couple of 5 kg plates either side, creating a compact 60kg weight that I held in a overhand grip, like close grip front raise.
I made sure I sank real deep and drove hard to get the weight past shoulder height with arms at almost full extension. Glutes, hams, lower back and delts were in flames from this increase in weight, not to mention the oxygen debt was a b1tch

Glad I listened to my gut as this was one of the crispest workouts I have had in a while, I was firing off reps much stronger than yesterday without the vest. I think I am getting psyched about getting back into a gym. I will still train mostly at home, but its going to be nice to have access to a bigger range of kit if I feel like it
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/15/06 12:49 AM

Monday, August 14, 2006 - Week 409, Day 1082

Well things did not workout as I had suspected. Just after lunch my stomach wasn't feeling right and about 3:30 I knew making it another hour at work was going to be difficult. I got home and layed on my new deck ( ) on the swing for an hour hoping it would pass so that I could get off to class as it was grappling days but starting with a 5 Kilomenter run. By 7:00 I knew I was in no shape to go so I putzed around the house filling holes in the walls with plans to sand them tomorrow and reapply the plaster again before we do the painting of our upstairs before Monday when the laminent comes.

By about 8:30 I went downstairs and turned on the TV and the ending of Rocky was on and it got me going. I wasn't totally feeling well but enough to hit my glider for 10 minutes and then I thought what the heck and did my leg day.

Barbell Deadlifts = 320 lbs = 5/7/6/6/5
Seated Calve Raises = 250 lbs = 10/10/10

Deadlifts I went up, just imagine what I could have done feeling 100%. My goal is to get to 350 by December ... have to catch up to what Matt used to do at one time. Calve Raises also increased as prior I did with 5 seconds hold between each and in this case I did 10 seconds for 7 of the 10 of the first set, 10 seconds for 6 of the second set, and 10 seconds of 8 for the third set. My calves were really burning and had a difficult time walking upstairs afterwards.

Pushing for class tomorrow which will be "F-Day" that entails Long Stretching, Breaking Techniques and Target Sparring. Enjoy the target sparring (sometimes) as it is one on one with the Instructor and he pushes you hard. If hands down he swats you in the head with the paddle. Can never do the same technique in a row. Go hard and hold nothing back and when he thinks you've had enough we usually finish off with pyramid kicking with the right leg up to 10 and down and then switch.

Wednesday I planned to do my PUSH day but it is also my wife's Birthday and I don't think she'll let me get away with it ... so I'll rush home and hit it before she gets home and that way she can't complain as much.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/15/06 09:10 PM

Happy Birthday to your Wife Dereck (hope you get to sneak that workout in )

Tuesday

Rest- i have my induction at the gym on wednesday, and am honour bound to stay on afterwards and do all I can to self inflict as much DOMS as I can by doing a few heavy sets on everything in there just for a laugh
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/16/06 01:50 AM

Thanks Cord ... for my wife and myself.

Tuesday, August 15, 2006

The only good thing about today is that it is pay day. As I mentioned I wasn't feeling to well yesterday and that sort of went with today but I went to class. We ran stairs then did a short run and then did lines with monkey jumps, skipping knees, push ups and sit ups mixed in. Class started with target sparring with first 3 minutes and to top it off we had to do 10 monkey jumps. Then after a 30 second break we had to do it again for 1.5 minutes finished with 10 monkey jumps and 10 body squats with front kicks (10 per leg). Then the final round was 1 minute finished with 10 monkey jumps, 10 body squats with front kicks (10 per leg) and 10 squat thrusts. Then it was your partner's turn. I sucked wind and my lower back was hurting a bit probably due to pushing things yesterday and not allowing myself enough rest today with this stuff.

Then we got into breaking. Every break you had to do up to your belt level so that was pretty much all of them for me. If you missed on your first try then you had to do 10 knuckle push ups. If you missed your second attempt then it was 10 knuckle push ups and 10 monkey jumps. I went through my elbow smashes, punches, front kicks, step side kicks, back kicks and speed chop with no problems. Then it was front jump kicks and I missed both sides both times so had to crank these off. Then it was back kick, ax kick and spin 360 back kick which I pulled off though one of my ax kicks did not the first time so hand to crank off 10 knuckle push ups. Push up ... easy as pie and doesn't phase me one bit. Class finished and I did my Koryo Pattern and called it quits as sweat was dripping down me and I realized I was beyond drained.

Came home and watched my recordings of Big Brother 6 and Rock Star: Super Nova and now have hit the computer and will head to bed right away. Tomorrow is another day!!!!!
Posted by: TimBlack

Re: Creaky Old Mods Journal - 08/16/06 04:33 AM

Big Brother? Oh Dereck, how low have we sunk?
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/16/06 11:02 AM

"Big Boy like Big Brother"
Posted by: MattJ

Re: Creaky Old Mods Journal - 08/16/06 12:01 PM

Quote by Dereck -

Quote:

Deadlifts I went up, just imagine what I could have done feeling 100%. My goal is to get to 350 by December ... have to catch up to what Matt used to do at one time. Calve Raises also increased as prior I did with 5 seconds hold between each and in this case I did 10 seconds for 7 of the 10 of the first set, 10 seconds for 6 of the second set, and 10 seconds of 8 for the third set. My calves were really burning and had a difficult time walking upstairs afterwards.




Nice job with those DL's, Dereck. I haven't tried much in mthe way of heavy lifts for a while. But I am quite sure if you keep it up, you will probably beat my personal best on that!
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/16/06 12:40 PM

Thanks for the vote of confidence Matt. Seeing how your actual personal best was 380 lbs for 1 rep, I have my work cut out for me. I am though going to push for this by December. You should see my hands, my left has a blister underneath my middle finger on my palm and my right hand has the same thing underneath my middle and ring finger ... and I wear gloves for this. The skin heals and the callous builds up and then I do it again and it restarts. When I'm done they will be huge ... like me. Thanks for the motivation.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/16/06 11:35 PM

Well, I had my induction- the instructor was very good, and didnt make me suck too many eggs. The gym is really rather good (I joined without looking at it- main motivation was to keep the wife company during her exercise rehab). i now have access to a $hit load of cybex plate loaded stations, that actually have a variable plane of motion, so not quite on a par with dumbells, but significantly better than pulley/stack fixed plane equipment. Also got a glute/ham station,smith machine, dumbells up to 60lbs (laterals and concentration curls anyone? ), ergo- rowers (great for interval work), and a dip chin station and heavy bag, though I will still probably do this stuff in my garage- just feels better than in the refined atmosphere of a gym.

Deni is stoked about it too, she really liked the atmosphere, and cant wait to get going (after she has bought some workout outfits and a new pair of Nike's- why do ladies find shopping opertunities in every facet of everyday life? I have had the same training shirts/track pants for years- my fave shirt is 13 years old, and its only sweat that holds it together)

I am even thinking about doing a little mass training- just for fun of course
Posted by: JoelM

Re: Creaky Old Mods Journal - 08/17/06 12:49 AM

Kid in a candy store.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/17/06 02:36 AM

Sounds good Cord and good for Deni too. Take good care of her.

Wednesday, August 15, 2006 - Week 409, Day 1083

I gave it some thought as how I could workout but still not take anything away from my wife's birthday. The only conclusion was ... leave work early ... and that is what I planned on doing. I got into work and went into the In/Out Schedule and marked it for me to leave at 3:30 instead of my regular 4:30. Bad thing is that I was still feeling sort of ill, the one that started back on Monday afternoon. I felt so ill I could not eat my second breakfast at 10:00, only ate a part of my lunch at 12:00 and could not eat my second lunch at 2:30. I left at 3:30 regardless and thought I'd play it by ear. Got home, put on the new Breaking Benjamin album and worked out.

Barbell Bench Press = 237 lbs = 5/5/4/4/4
Barbell Seated Military Press = 140 lbs = 6/6/6/5/5
Barbell Upright Rows = 105 lbs = 6/6/5/5/5
Dumbbell Bent-Over Single-Arm Kickbacks = 79 lbs (per arm) = 10/10/10

Bench Press stayed the same. I think if I could have eaten my meals that I would have possibly had more energy and I may have made a dent in this. Also I feel as soon as my shoulders get stronger this will also go up. Not too mention if I wasn't feeling so ill with this stomach flu or whatever I have then things may have been better. This is horrible, I'm so addicted that even when sick I'm working out!!!!

Military Press went up and overall I did 3 more reps. Upright Rows also went up and overall I did 2 more reps. Kickbacks I increased by 9 reps overall and I will now take this up another 5 lbs to 84 lbs per arm.

As I was finishing up my wife got home from work and decided she would go for her walk while I finished and took a shower. She walks almost every weekday as she enjoys this and has been doing this for 5 years or so. She's a speedy little walker and this is her thing. Also my daughter and her just finished a step class that they loved and will start up again once the summer is over. Even my 13 old daughter did well and kicked butt in these classes.

Ordered in supper and we decided that work around the house was too important to put off so I ended up sanding and plastering the second coating. My wife has the day off tomorrow so my wife and daughter will sand, re-apply plaster if needed and then start the painting. We want everything done by the weekend so that Monday/Tuesday the laminant goes in without a hitch.

Class tomorrow and then my Instructor and wife will come over to watch Ultimate Fight Night on Spike TV and then season 4 of the Ultimate Fighter. Both I'm recording so that we don't have to rush from class.

DERECK'S QUESTION: Am I providing too much information?
Posted by: Cord

Re: Creaky Old Mods Journal - 08/17/06 02:31 PM

i still read in awe your kickback poundages- last time I saw someone repping out with 35 kilo dumbell with good technique on this exercise, the guy in question was 23 stone!. You have some crazy tricep strength there amigo

I have a lower ab/groin strain at the moment that makes sprinting a no-no but fortunately my cycling is unafected.

Wednesday/Thursday

Having done our induction, we now have to wait a few days till our details are processed and our membership starts, so on night shift I did my work circuit (push ups, chins, vice swings and box jump squats) at 1am

Thursday

This evening I did 5 miles on my bike, then 6x2 min rounds on the heavy bag, concentrating on fast 6 punch combo's, and max work rate.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/17/06 05:04 PM

Quote:

i still read in awe your kickback poundages- last time I saw someone repping out with 35 kilo dumbell with good technique on this exercise, the guy in question was 23 stone!. You have some crazy tricep strength there amigo.




Tricep is my favorite muscle to work ... bicep is my worst muscle to work. Also my tricep is the largest and most defined muscle ... or what I believe so, whereas my wife likes my broad shoulders and chest. I remember seeing a young guy with huge triceps. Overall he wasn't overly big but his triceps looked like cinderblocks and I wanted to work mine like that too ... though mine are no where near his size.

I think I can handle the weight due to how I do them. I do these bent over and leaning on my bench with one arm and with this leg forward and the other leg back creating a stable platform. I keep the arm with the weight in tight to my body and I always use a mirror to watch it through its movement. Going fast serves no real purpose nor does swinging it, plus then I can't enjoy how it looks when it is fully extended back. I couldn't curl 79 lbs with one arm but in this position bringing the weight up into a curl is not as hard as you have gravity working on your side due to being bent over. By being able to bring it this far up and then pushing back, you have a larger range of motion to work the muscle. You need to get the full extension of the muscle and that is when your arm is inline with your spine. I should mention when bent over your back is still straight ... but you probably already knew that. For me at the end of when inline with the spine, I like to turn my hand upwards as I don't find the muscle gets as worked when just straight back. I think that little extra twist of the wrist helps lots. I like the feeling this exercise does and how it looks in the mirror and is why it is my favorite of all exercises. Plus I finish with this exercise and it is not uncommon while the muscle is pumped that my arms are 1" or greater afterwards. This also looks good in the mirror afterwards when I pose.

I'm sure if I was with yourself or my buddy Mac I probably still could use some fine tuning as what I think I'm doing correct might be slightly off but it seems to be working ... now if I could only get my chest and shoulders to strengthen then I could also see increases in those exercises. With time ...
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/18/06 11:46 AM

Thursday, August 17, 2006

Class today and it is "B-Day" which is a kicking day. Instructor not doing too well due to lower back problems stemming from MMA training. His card was cancelled for this weekend in Fort McMurray so he is trying to get on the Calgary card for September 9th. His wife and Instructor, who I absolutely adore, took over class.

Started with light run and then she set up the rope ladder on the floor and we did drills. I don't know if anybody has done these but they are designed for foot work. Running in between each rung, high knees between each rung, in and outs, sissors, backwards, etc. It is high paced and full bore. Little difficult to find a good rythme but with my Instructor leading the pack I was right behind her all of the way and while people were starting to suck wind I kept pushing it.

Then afterwards it was stretching and then into line drills where everybody lines up and holds one paddle out and the last person in line holds a slammer shield. Then it is speed kicking with one foot and then a back kick to the slammer shield. 10 on one side then 10 on the other. Finished class with current patterns (i.e. Koryo for myself) and then we headed over to my place to watch Ultimate Fight Night and the Ultimate Fighter 4 series on Spike TV that I had recorded on my HDPVR.

After everybody left at 11:30 I watched Big Brother 6 and then the Contendor and then headed to bed.


EDIT: I should make mention that I have been experiencing pain in my right knee, my good knee. I believe it has been over compensating for my left knee so is under more strain. Plus I woke up in the night moaning in pain due to an ongoing injury. About 3 years ago we used to train on hard wood floors which I actually enjoyed. We then got those interlocking puzzle-like mats and while doing a spin return kick my one foot remained planted and as I spun something tore in by lower gluteus maximus (butt). I have had it looked at and seen physio and stuff and later while going for other problems to my sports doctor, he informed me that this was not my butt but actually the hamstring that connects to this area. For almost 3 years I have been having problems on and off with this and I always try to stretch it thoroughly enough before kicking classes but there will be the odd time, such as this, that the stretching did not make much of a difference. After 2x400 mb of Extra Strength Ibuprofen I was able to get back to sleep.
Posted by: bo-ken

Re: Creaky Old Mods Journal - 08/19/06 01:45 AM

This might be the best thread ever.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/19/06 05:37 AM

Quote:

I like to turn my hand upwards as I don't find the muscle gets as worked when just straight back. I think that little extra twist of the wrist helps lots.




OK, holding a peak contraction with full pronation is just showing off

*Cord adds kickbacks to his 'Go silly in the new gym' workout to see what he can do*

Friday

worked 2 shifts in the family pub, went to see my Wife's Gran in the nursing home and generaly attended to family commitments. Did manage to find 30 mins in which to play 'Urban Chaos' on my Xbox, but nothing more demanding than that.

Saturday

i am so dumb

I have 2 commercial de-ionised water containers, refilled with tap water that weigh in at 30kg approx each. i use them for farmers walk intervals and other carrying drills.

The main road of the village I live in outside cambridge, encircles it- a ring road for want of a better term, and is 2.7 miles in total. Today I took my water containers and farmers walked/lunged them the entire way, stopping when my grip failed, recovering and going again.

I have an ice pack on the back of my neck/upper traps, and typing this is very weird/difficult as my hands feel like they dont belong to me. on the up side, my legs and lower back seem to have coped somewhat easier.

I got it done in a shade over an hour. The grip endurance during the last mile failed badly .

Tomorrow may be a rest day.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/21/06 12:46 PM

Well, today was my big return to the world of the gym. All things considered it went OK.

Started with plate loaded 45 degree leg press, and worked up to a 6 rep max with 270kg (594lbs)
Next was a plate loaded chest press thing with independant lever handles that allow free range of motion- almost like a dumbell press. worked up to 6 reps with 80kg (176lbs). It was fun, but a weird movement- think I will stick with the smith machine in the future and work up the weights on something more conventional.
Next was seated row- the kind with fixed handles and a pad to sit in to. Its a pulley machine so the weight is irrelevant, but worked up to a 3 rep max with 270lbs.
Then it was on to Standing dumbell press for a best of 8 reps with the 30's (132lbs total).
Finaly did standing shrugs (again on a machine), used the stack, the runner stuck on one of the reps and I lifted the front end of the machine . Too light, so will again revert to smith machine shrugs in the future.

All the above was done with my work colleague, and now training partner who lurks on here- his user name is Grumbleweed, and he has only been training for 7 months, but is making excellent progress.

Cords back baby
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/21/06 01:03 PM

Good stuff Cord. Man I wish that we were closer so that I could work out with you. I think that we could push each other very well. Look forward to reading more.
Posted by: grumbleweed

Re: Creaky Old Mods Journal - 08/21/06 05:36 PM

<<All the above was done with my work colleague, and now training partner who lurks on here- his user name is Grumbleweed, and he has only been training for 7 months, but is making excellent progress.>>


Thanks Cord for the encouraging words not to mention the earlier technique tuition on various kit at the gym I'd been misusing . Looking forward to more of the same
Posted by: MattJ

Re: Creaky Old Mods Journal - 08/21/06 05:50 PM

Hi Grumbleweed, welcome to the forums. You have a good training partner with Cord, and we hope you enjoy the forums.
Posted by: ANDY44

Re: Creaky Old Mods Journal - 08/21/06 06:44 PM

The main road of the village I live in outside cambridge, encircles it- a ring road for want of a better term, and is 2.7 miles in total. Today I took my water containers and farmers walked/lunged them the entire way, stopping when my grip failed, recovering and going again.

I have an ice pack on the back of my neck/upper traps, and typing this is very weird/difficult as my hands feel like they dont belong to me. on the up side, my legs and lower back seem to have coped somewhat easier



OOOhhh

Hi cord

I Know the feeling.Except mine is at the other end so to speak.I have been running/ sprinting up a large steep hill mainly at night. Got some endurance from it but my achilles tendons and my calves are on another planet.Its strange because instead of getting just out of breath I dont. Every thing just gives in at once .No energy no leg strenght no air left.

zilch

Then i turn around and run(if you can call it a run)back down and stagger to the car.

The joys of attempts at rejuvination.

Posted by: Cord

Re: Creaky Old Mods Journal - 08/22/06 12:38 AM

Quote:

The joys of attempts at rejuvination.




Hill work is a b1tch, but she is sooo pretty you got to keep going there

If your achiles are suffering, next time, instead of running that hill, lunge walk it. You will get some funny looks (like you care), but by putting more emphasis on driving of the leading quad/glute, and by lowering the impact, you will still get that 'hill burn out' but without such direct stress on your calves/achiles.

Be safe- rejuvination will be set back badly by achiles tendonitis.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/22/06 01:20 AM

Okay, where did I leave off?

Friday, August 18, 2006

Meant to workout but as soon as I got home it was yard work. By the time I finished everything as I had been putting it off with all of this deck work and renovations, I finished at 8:30. I then had something to eat and realized I was too tired to workout.


Saturday, August, 19, 2006

Got up early so that I could clean the garage and take tools back to friend's house. Then got home and loaded my truck with all of the scrap and garbage, grass clippings and what not to take to the dump. My daughter (13) and her friend helped out in hopes I would take them to Tim Horton's for an ice capachino and donut. Then I took a tea to my wife at work but downtown Fort Saskatchewan was nuts as Ray Whitney and Mike Commodore had come home to show off the Stanley Cup. Went home and then went out to shop for a new BBQ for the deck. That night I got to unwind and went to a friends house for a couple of drinks (5) and came home by 1:30 as he had to get up at 4:30 to go to work. I stayed up till just before 5:00 and then went to bed.


Sunday, August 20, 2006

Got up at 8:00 and layed in bed until wife was done in the bathroom and then got up. Didn't move too fast as I think that even though I had 5 drinks I wasn't a 100%. By 11:00 I was and a buddy came over and we went to pick up my BBQ; a stainless steel unit that put me back $470. Then we hopped on our bikes and went for a cruise. I road his bike and he road mine and now I have a hankering to upgrade to a super sport with 1000 cc as my 750 does not have the nuts that his does. Then I came home and assemblied the BBQ and we had our first BBQ steaks in a long time (about 2 months). I usually cook all year round so now we can get back into the swing of things. Then I spend the night preparing the floor for the laminate the next day and screwed all of the squeaks in the floor that I could.


Monday, August 21, 2006 - Week 410, Day 1084

Came home early as the laminate is in and I had to put on the baseboards. Looks awesome but there are a few things that they have to do tomorrow to finish things off. I had little to eat as I wanted to get this done before my work out. I had one BBQ turkey smokey so about 45 minutes before I worked out I had a protein shake.

Seated Rear Lat Pulldowns = 185 lbs = 6/6/7/6/6
Barbell Bent-Over Rows = 210 lbs = 5/5/5/5/5
Seated Alternate Bicep Curls = 64 lbs (per arm) = 6/6/6/5/8

I upped the Lat Pulldowns by 2 lbs and was able to still do okay. I upped the Bent-Over Rows by 5 lbs and was still able to get my 5's but I did not have any juice if I had to do any more reps. I will have to rethink this and maybe drop the weight again. The bicep curls I increased the reps again. When doing this lift I felt I could do more but only thought I could do 1 more rep so stayed at the 6 reps. On the 4th one the weight plate got loose so I stopped and tightened it losing my momentum and was only able to finish 5 with my right though I knew my left could do more but wanted to keep them at the same reps. On the 5th and final I pushed myself to see what I actually could do and low and behold, 8 reps. This is getting good and I hope to be doing 70's per arm by December or earlier for the 5 reps.

Time was about an hour so opted not to continue with the Shoulder Shrugs so will incorporate them on my leg day instead.

Just as a note, about an hour to working out I took a measurement of my arms, as I had on the weekend and prior last week. At rest my right is now 16.75" and my left is 16.25". I have seen a 1/4" increase and I have been getting stronger. Last time I worked out, 2 days later I was feeling extremely pumped even though I hadn't worked out so I measured them and the right was 17" and the left 16.5". This is what I'm striving for though I hate the 1/2" difference, plus I still have hopes to getting back to where I was years ago in the 18" range. I'm not going to hold my breath but who knows.

All and all a good night for working out and finished with a shake.
Posted by: ANDY44

Re: Creaky Old Mods Journal - 08/22/06 08:40 AM

If your achiles are suffering, next time, instead of running that hill, lunge walk it. You will get some funny looks (like you care), but by putting more emphasis on driving of the leading quad/glute, and by lowering the impact, you will still get that 'hill burn out' but without such direct stress on your calves/achiles.



HI cord

Im going to have to do that later today.
The Achilles is som ewhat swollen and I dont want to stop doing the hill running. Seems to be bringing about good endurance benefits.
Posted by: ANDY44

Re: Creaky Old Mods Journal - 08/22/06 08:43 AM

Seated Rear Lat Pulldowns = 185 lbs = 6/6/7/6/6
Barbell Bent-Over Rows = 210 lbs = 5/5/5/5/5
Seated Alternate Bicep Curls = 64 lbs (per arm) = 6/6/6/5/8


Good bicep curls Derick.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/22/06 11:09 AM

Thanks. I was looking back at some old records prior to joining martial arts 4 years ago. I had been doing 10 of the 64 lbs per arm and then jumped up to 74 lbs for 4-5 reps. I'm not there yet but it made me feel much better to know I'm catching up on somethings. Chest and shoulder however are dispicably low in comparision to what they were. Getting older, injuries, martial arts, etc. have all taken their toll over the years. I'm in good spirits though and happy just to train so will still shoot for the moon. Thanks again.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/22/06 02:47 PM

OH.MY.GOD.

Can someone pleeease tell me how, no matter how many sprints, farmers lunges, plyo jumps, tire flips, car pushes etc. that a boy does, he only has to do a heavy 4 set pyramid on leg press to leave him walking like John Wayne, and sitting slower than a man with piles the size of melons? (this is rhetorical BTW, i was fully expecting horrific DOMS).

tuesday
Did a moderate 2.7 mile recovery bike ride to clear some lactic build up, and then some deep developmental stretching

DOMS or not, I've got another hot date with the leg press tomorrow, and i dont want to dissapoint her with 'performance problems'
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/22/06 02:54 PM

You are a funny man Cord. Keep us posted bro.
Posted by: grumbleweed

Re: Creaky Old Mods Journal - 08/22/06 04:06 PM


Gawd, my legs are numb this evening, waddling around like a duck . Got the oats soaking tonight to add the the special Cord cocktail


<<'Blunt Force Trauma' this December >>

I think you had this already last December, around the 20th if I remember correctly
Posted by: grumbleweed

Re: Creaky Old Mods Journal - 08/22/06 04:11 PM

<<Hi Grumbleweed, welcome to the forums. You have a good training partner with Cord, and we hope you enjoy the forums. >>

Thanks Mattj for the warm welcome. Its very interesting reading here.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/22/06 04:28 PM

Yes welcome. Any friend of Cord's (Dave) is a friend of mine. Now maybe you can give us more incite about the man in question.
Posted by: ANDY44

Re: Creaky Old Mods Journal - 08/22/06 06:33 PM

Hi Derick.

Good bicep strength you still have and even stronger that you did have.


I know what you mean. I have also been shooting for the moon and wanted to get back some where near what i use to do
Im 53 years old now and had a short lay off(bad move)

In some lifts it is working.

Todays workout.

Forget hill running. Achilles tendons are sore so on with a pair of boots and did(after a warm up) 10 by 50 metre sprints.
Should have been 10 by 100 metre sprints but my ankles
were sore. Didnt seem to do any further damage so fine.

Heavy Bag work , bare knuckle punches, shin kicks, elbows,
knees.Lots of them.

Weights
warm up
then two 145 lbs dumbells used for dumbell bench press nice
smooth and deep 6 reps
then straight on to 120 llbs again 6 reps
then 100 lbs as many as possable
then finish off with 80 lbs again as many as possable.

Straight on to lat pull down nice weigth that allows for 12 to 15 reps

Straight on to bicep curl ditto

have a breather before repeating for 3 giant sets

Thats it for today. Eating plenty for tommorow.

I hate the constant lactic acid build up I get nowadays
Takes ages to remove the next day.
Any foods come to mind??

Posted by: Cord

Re: Creaky Old Mods Journal - 08/23/06 05:50 PM

Well, me, grumbleweed and a whole sh1tload of DOMS steggered into the gym regardless today. G-weed asked me if it was a good idea to train in this state, to which I honestly replied 'no way', but that i didnt care

Leg press: worked up to 8 reps with 220kg today, 270 was never going to happen, especially as just to sit down for the first set was agony. God knows what my legs will feel like tomorrow

Flat bench next: Dropped the cybex machine and went for good ol' dependable smith machine. worked up to 105kg (231lbs) for 4 reps. I am actually very pleased with that. Its been a long time since I benched, and i am lighter than i have been for some years (95kg) and was never a huge bencher anyway (we all have our weaknesses), so this was better than i expected. Will probably stick with 100kg in the future and work up the reps for a while.

Next was seated row. I had to try it- worked up to a 1 rep max with the stack (290lbs)- not great form, just macho BS, so now its out of my system will probably stick around 240 for some growth reps

Finished with dumbell shoulder press- the 66lbers again, best was 8 reps today. i can live with that after the bench work.

Tomorrow is rest day, then friday we are going to do some gym based HIIT- if our legs are working by then
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/23/06 05:58 PM

A glutton for punishment, eh Cord?

Macho BS ... no way man, you had to show what the big dog could do to humble the litter. Now that they will fall in line you can get after those growth reps.

Posted by: Cord

Re: Creaky Old Mods Journal - 08/23/06 06:17 PM

Quote:

Macho BS ... no way man, you had to show what the big dog could do to humble the litter.




There was just me, GW, and one woman running herself into a pool of sweat on a treadmill in there at the time- some litter . Should point out that GW managed 3 reps with the 220kg, and got to grips with standing shoulder press technique (only 2nd workout he has ever done it). That is a bigger achievement than me stacking a back machine. The boy done good
We rare going to stick with the main gym for a couple more weeks, then sign up for the compulsory induction to get in the power rack room- should be fun
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/24/06 12:54 AM

Tuesday, August 22, 2006

Taekwondo class tonight. Good workout in the beginning with one set of the group doing 20 skiers, 20 push ups and 20 sit ups (then repeat) and the others running stairs. Each for 6 minutes each and then water and stretching as a group. Each person then was responsible for teaching part of the class and I was the first with punching drills.


Wednesday, August 23, 2006 - Week 410, Day 1085

First and foremost, today is my 20th year with my wife. Not married but when we first started seriously dating. Still going good.

Had plans to go say good bye to one of the guys at class tonight so had to workout when I got home. Half an hour prior to working out I took my protein shake (& some chocolate chip cookies ) and sat back giving myself time to digest. Started to get very tired so when my half an hour was up I hit the glider for a quick warm up and to get my body moving.

Barbell Deadlifts = 330 lbs = 5/5/5
Barbell Deadlifts = 350 lbs = 1
Barbell Deadlifts = 365 lbs = 1
Seated Calve Raises = 250 lbs = 10/10/10
Barbell Rear Shoulder Shrugs = 240 lbs = 8/6/5

Before starting I felt something in my lower back and gave it a little attention when warming up figuring it was just a little stiffness from my workout 2 days ago with Bent-Over-Rows and stuff. Did my first 3 Deadlifts with 10 extra pounds. It felt pretty tough but I thought I could do more so I pulled a Cord and threw on 20 extra pounds. I think I could have got another rep or so out of it but I felt a twinge in my left knee (torn ACL) so stopped. I waited a few moments and made sure my knee was feeling okay and then double checked my back. I did some body weight Deadlifts to make sure that I got the right motion and good form and then threw on 15 more lbs and gave it a try. Also again I think I could have done another but this time I knew for sure my knee would not take it and stopped. Matt, look out I'm coming for your record.

Seated Calve Raises I held for 10 seconds for the first 8 of the 10, 10 seconds for the first 7 of the 10 and 10 seconds for 7 for the last 10.

Rear Shoulder Shrugs I went up 10 lbs from the last time I did it and still got 8 reps on my first one. Lifting 240 lbs seemed so easy after lifting 365 lbs. As my hands were pretty worn and knarled from the Deadlifts, it was hard to hold on to the bar and I had to set it down for a fraction of a second every once in a while to finish the lifts. Don't think I will add this to my leg day again I just wanted to get them done as I missed them the other workout day.

Finished with a shower, BBQ steak and a glass of milk ... and some chocolate chip cookies.

Tomorrow class again. Instructors coming over to watch Ultimate Fighter 4 series and then on Saturday people over from class to watch the UFC fight.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/24/06 02:45 AM

congrates on the 20year milestone, in this day and age it is nice to hear about a relationship that is making the long haul

Some great lifts there as I was reading the workout I thought 'shrugs after that! his grip must be killing him!' so was not suprised by the tap downs. No probs- whatever it takes to get the reps, providing the technique of those reps is good, IMO- its no different to that pause we all take before the last couple of squats (you all know you do it )to make sure we get them.

365 for deads is a very respectable weight- just keep watching that knee, and I am sure 385 will not be far off
Posted by: Cord

Re: Creaky Old Mods Journal - 08/25/06 09:31 AM

Friday

well, me and GW were on nights last night, we were still aching from the weeks exertions, and come round to 7am tired from a 10 hour shift- what better time to go do some exercise!?

We were waiting on the doorstep for the gym to open, and went straight up to the free area upstairs. Here they have a dip/chin station, swiss and medicine balls,light dumbells, and a heavy bag (did I remember my gloves- no of course not ).

we did a very simple circuit of medicine ball crunches, to bodyweight squats, to dips, to wide chins to static lateral holds. Did four rotations of this, then down into the main gym for 1 mile (1600m) intervals on the ergo rowers- 300m all out sprint, 100m recovery. I hadnt used a rower for years and had forgotten just how evil the oxygen debt is when you hit them hard- superb.

that was it. short and sweet, then home for a protein shake breakfast and some much needed sleep.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/25/06 11:30 AM

Thursday, August 24, 2006

Back was slightly sore when got up in morning but as I moved around it got a little better. After work still a little sore and knowing I had to go to class I took 2x400 mg extra strength ibuprofen.

Class started out with a warm up of sprints to the middle of the gym with 10 monkey jumps, sprint to the end of the gym and do 10 clapping push ups and then run all of the way back to do 10 crunches. This was done for a circuit of 8. After my first circuit my Instructor put a medicine ball at the end for me as the clapping push ups were too easy. He wanted me to have one hand on the floor and one on the ball and alternate for 10. As he said, if something is easy then you need to challenge yourself. Fortunate enough I found these just as easy so now I will see next time what he has in store for me. By the time I did my 8, my stomach muscles were extremely tight and I could taste my supper ... shouldn't eat that close to class.

I led warm ups/stretching and then we got into "C-Day" which we did fundimentals such as punches, blocks, strikes, kicks, etc. After that we did some forms of the colored belts to see where they were at as they have a test coming up. I was asked to take aside a red belt to go over their pattern. I was then called up to do Koryo with the black belts and then went back to helping the red belt. Then to finish off class we went over a kick pattern that requires movement around your partners body that includes roundhouse, front kicks, side kicks, knee strikes, shin to floating ribs/kidneys, etc. It is only a pattern but gives you a good understanding what you can do in close quarters and makes you think. Of course there is no possible way you could do all of these on a resisting opponent but our Instructor always gives you many options and then shows you "when" you could use one or more. The best way I can explain this is like the Karate Kid. He sanded the floor, painted the fence, etc. He did not understand these until he was shown. For many students it will be nothing but a pattern but for those individuals that ask and understand it, it can become very practical. Then my Instructors and I headed over to my house to watch the Ultimate Fighter 4 series.

Have plans to workout out on my PUSH day today but are expecting company to see our renovations and deck so may not get to it. I will post pics hopefully this weekend.

NOTE: Back started feeling great during class warmups as I gave it a good stretch. This morning feel 95%.
Posted by: grumbleweed

Re: Creaky Old Mods Journal - 08/25/06 01:14 PM

What took me 20 minutes this morning to cycle to work took me 28 minutes going home after that carry on!….Had the usual Cord breakfast shake then bed. My achy shoulder woke me up at 2pm feeling quite uncomfortable so popped a few anadins, ok now, but I fear it will return soon. The postman just delivered my cod liver oil pills to complement my zealous diet regime. On waking up had a carton of apple juice, a hand full of almonds followed but two big bowls of pasta, corn, tuna and kidney beans (sounds almost like Jesse’s diet! ), even got the wee one to eat but had to fish out the kidney beans lol …..later I’ll tuck into half punit of strawberries, banana, whey and skimmed milk drinky. Have a ten mile cycle route in mind for the journey to work, also in mind is that chocolate conversation we had last night and it hasn’t left me so I’ve decided, a bar of fruit and nut is the order of the night. I’m sure the next torture session on Tuesday will off set this. Yes, I do believe I’m obsessed lol!
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/25/06 04:13 PM

Quote:

Have plans to workout out on my PUSH day today but are expecting company to see our renovations and deck so may not get to it. I will post pics hopefully this weekend.




Only 2:08 and still at work and am already thinking I won't work out. I did not get any sleep last night and have been up 31 hours already. Tonight I would be even more tired but I think I could find the energy but I would be cheating myself as I would not be doing it full out. 75% says I won't do it tonight and will use friends coming over to probably eliminate the last 25%.

Sleep, this has always been a hinderance for myself and it makes me wonder if I could actually sleep what my recuperation would be. This and eating as for the last 6+ months, maybe longer, I have not really wanted to eat too much and have to force myself a lot of times. I still eat at least 5 meals a day but even those have dropped from what I used to eat. Gaining weight for me is extremely hard and I'm always trying to fight to keep it. Just a couple of days ago I weighted myself at 192 and then again yesterday at 188 again. I try to weight myself at the same time of day so as to have a constant. Nice thing is that I've increased in strength and my body fat is slowly going and haven't looked this trim in a long time. Pants fit looser but I'd still like to get bigger, the right way, so I also question what I could be with an appetite.

So food and sleeping are two of my hinderances. I may not be able to sleep but I do rest from time to time even if I can't sleep. If I'm not moving that is good but sleep would be nice too.
Posted by: MattJ

Re: Creaky Old Mods Journal - 08/25/06 06:40 PM

Hey! Congrats on the 20th anniversary with your wife. My 4 year anniversary was August 24! Many happy returns.

More congrats on the 365lb deadlift! Amazing improvement. Hopefully you can break the 400lb barrier that I could not.

*runs off crying*

Posted by: Dereck

Re: Creaky Old Mods Journal - 08/29/06 12:48 AM

Thanks Matt & Cord.

Friday, August 25, 2006

Got home from work and like I thought, way too tired to work out. Ended up staying up 41+ hours as I kept getting second winds but decided I should get to bed and at least lay there.

Saturday, August 26

Was up at 8:00 and layed in bed until my wife left at 9:00 and then got up and mowed the lawn and did a little putzing around and picking up stuff for when the people from my class come over to watch the UFC tonight. Otherwise did nothing; an actual rest day.

Sunday, August 27, 2006

Another rest day. Went shopping with my wife for a TV stand that fit into the corner and matched the new flooring. Found it finally and paid for it and will pick up tomorrow. Came home and went for a motorcycle ride with my wife and then we had an awesome supper; BBQ chicken, fresh garden corn on the cob and fresh garden potatoes .... fantastic.

Monday, August 28, 2006 - Week 411, Day 1086

Very stressful day and then had to go pick up the wall unit. Got it home after work and had my friend help bring it into the house. Hooked back up the TV and components and good to go. Had a quick supper and then headed to the basement to prepare for the workout.

Barbell Bench Press = 237 lbs = 6/5/4/5/5
Barbell Seated Military Press = 145 lbs = 5/6/5/5/5
Barbell Upright Rows = 110 lbs = 5/5/4
Dumbbell Bent-Over Single-Arm Kickbacks = 79 lbs (per arm) = 10/8/8

The Bench Press ... just not seeing the results I want. I am at my wits end with this exercise and am open to comments of where or what to do????? Did actually increase the reps by a total of 3 which isn't too bad I guess but this used to be my bread and butter and I am so far away from what I used to do. Perhaps it is because I just am not that hungry to eat so am not eating enough. Perhaps I've lost that fire for doing it, which I've found for Deadlifts now. Perhaps I'm getting old ... no way, I'm still young and almost 38 and still kicking butt. This is a work in progress.

I'm figuring that it may have something to do with my Shoulders as they seem to bother me and so will put more work into them. For the Military Press I upped the workout by 5 lbs and still did pretty decent and I'm okay with that. Also upped the Upright Rows and did okay but I did not push for the 4th and 5th set as I went down a rep due to fatigue as well as I felt my wrist twist which I have done before years ago ... no biggie but why push it.

Kickbacks, now that is my bread and butter and love them. The 10 I did just did not feel right and probably did them because I did them before and didn't want to make it look like I was regressing or something. Then I realized who cares and it is my workout so did only 8's for the next set. Felt better and the Tricep felt worked. I love watching this muscle work in the mirror.

Finished off and took a shower. Muscles pumped and that glistening look ... that is what I want to look like all of the time and why I can see that many get the attraction to steriods and growth hormones. This is why I work out, to be bigger, stronger and faster ... and I want to look like this all of the time. However drugs are not my path and I don't need them so will keep plugging away even when I hit plateaus.

Made myself a horrible tasting strawberry protein shake (2 scoops; 60 grams) and 22 ounces of milk. Like I said it tastes like crap but packs 54 grams of protein (1 gram of saturated fats) ... which to be honest may be too much but I'm trying to gain some weight as well ... though I will be the first to admit there are better ways of doing this. I'm lazy for sure especially at 10:47. (Note: Those amounts do not include what the milk itself has, just the protein itself.)

Taekwondo tomorrow and then will help out on Thursday for the color belt tests.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/29/06 05:24 AM

Saturday

weekend night shifts are 12 hours long, and I was pretty tired today so rested ready for the long haul.

Sunday

Stuck my weighted vest on and rather than do circuits, did press ups, slow deep squats and wide chins, 4 sets of each, but with 15 seconds recovery only between sets. This is a killer way to induce fatigue in a quick blast. A total 'tick over' for an exercise junkie tied up in a busy schedule.

Monday

Bank holiday monday, so helped out in the family pub all day- bit of bar work and a bit of watching the door. No training and no trouble. Did lose a few games of Darts.

Tuesday

Today is my wife's first proper visit to the gym! I am going to train with her, so will do my thing inbetween getting her set up on various bits of equipment. Should be fun- will give the details later
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/29/06 11:03 AM

Quote:

Tuesday

Today is my wife's first proper visit to the gym! I am going to train with her, so will do my thing inbetween getting her set up on various bits of equipment. Should be fun- will give the details later




I hope Deni is recovering well. Take good care of her ... like I know you will.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/29/06 11:49 AM

Den was amazing!
she is 4 months post spinal surgery, with an enforced sedentary lifestyle of 5 years pre op. In the last 4 months she has been working on bodyweight box squat, pelvic tilt exercises, and 'daily mobility' (increasing walks to the shops, hoovering, carrying the washing, that sort of stuff).

Today she has done the following:

10 mins stationary bike level 9 (level 10 for last minute!-her doing, upped it without telling me)
3x10 prone back arches/extensions
3x10 full stomach crunch
(never been able to do these pre op)
10 mins stationary bike level 9
Seated row 3x10 50lbs
Leg press 3x10 130lbs (!)
incline dumbell press 3x10 22lbs
Stretching.

Incredible First time in a gym and she had more focus and instinctive 'savy' for how things should be done than many more able people in there. She is a natural, and that is not a biased verdict, she just 'got it' right off the bat.

As for me, I left my ego at the door and played sensibly, and it felt even better than last week.

Leg press worked from 205kg up to 240kg over 4 sets- really worked on form and range of motion- 6 reps on 240 and my quads felt like they were going to burst

Smith flat bench press. Went straight to 95kg and kept it there. 12,9,7,4 reps respectively.

Seated row. 200lbs 14,10,8,5. Really worked on the squeeze.

Dumbell shoulder press Kept with the 30kg 'bells for 3 sets 10,6,5.

That was it. Crisp and concentrated.

I am thinking of doing my own high frequency take on HIT soon- it gave me great results a few years back, and the equipment I have access to is well suited to it.
Posted by: TimBlack

Re: Creaky Old Mods Journal - 08/29/06 12:16 PM

High Frequency HIT? Now that sounds interesting... Not to mention downright paradoxical!
Posted by: Cord

Re: Creaky Old Mods Journal - 08/29/06 12:19 PM

either 5 on 2 off, or 3 on 1 off, full body one set max workouts. If I decide to play with it i will give you the gory details
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/29/06 01:31 PM

Tim ... let's welcome Cord to the dark side.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/30/06 02:26 AM

Tuesday, August 29, 2006

Class started with a 10 flights of stairs (up and down is 1), then 10 sprints (there and back is 1) and then 1000 skips. I wasn't the first to finish but certainly wasn't the last and finished in about 20 minutes. The last 500 skips were easier then the first 500 skips.

Stretch on our own and then into kicking drills with slammer shields. Step side kicks across the gym with one leg and then back with the other ... and continue till he says stop. Then back kicks in the same fashion followed by step back kicks and then 360 back kicks. Then I held boards for the red belts to do their 360 back kicks. With class finished I came home and had a protein shake and then rested. Big Brother, Rock Star Super Nova and The Contender ... all recorded on the PVR so I was able to skip commercials and finish them all in 2.5 hours.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/30/06 07:50 PM

Dang long and stressful day at work. I was on the go all day and did not get a chance to pop in here after 11:45. Life has been a little stressful at home to as my wife is thinking of a new career change so this is a work in progress. Not to mention all of the money I've spent on the deck, flooring, BBQ and Corner TV Wall Unit. And I still need to do the pad beside my house to regrade it.

Also as of lately I have been experiencing more pains then I'd like to admit. The neck, the knee, my eye and my butt (hamstring). I can abuse this stuff during the day or in class or working out but at night or just out of the blue I will start aching or feeling sharp pains. No, not because I'm getting older ... though I don't heal as fast ... but because of all of the abuse I've done to myself. I'm doing this with only over the counter medication now and very limited with that as well and only take it when I cannot handle things at all, like a night or so ago I woke up with sharp pains in my butt (top of the hamstring I tore 3 years ago ... get your mind out of the gutter. )

Tonight is PULL night so I will drop by later with that.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/31/06 01:31 AM

Wednesday, August 30, 2006 - Week 411, Day 1087

Seated Rear Lat Pulldowns = 190 lbs = 6/6/6/6/8
Barbell Bent-Over Rows = 210 lbs = 5/5/5/5/5
Dumbbell Seated Concentration Curls = 69 lbs (per arm) = 4/4/4/4/4
Barbell Rear Shoulder Shrugs = 240 lbs = 8/8/8

Warmed up the shoulders good and got some good mobility. Set the Lat Pulldown machine to 100 lbs and did 20 quick ones to warm myself up and then did some light stretching before hitting them hard. Put the weight up 5 lbs and did not miss a beat and on the last set I did not save the last 2 reps and went to failure ... not true failure ... just to where I could do it with good form.

Bent-Over Rows I kept at the same weight though I wasn't impressed with it again. I thought I'd have more to put into it but I have to drop the ego and drop the weight next time as I found myself starting to arch upwards on a few of the lifts meaning it is too much weight.

I added another 5 lbs per arm to the bicep curls and it wasn't too bad at 69 lbs each. I could tell my right arm is still not 100% with the bicep tear but this ain't bad at all. However my left arm felt like it was just getting warmed up and wanted to be let loose but I had to reel it in and keep it at the same reps as the right.

Shoulder Shrugs did better then last and was okay. I had to set it down in the first at 6 to adjust my grip, and for the second and third set at 5. My grip just wasn't good whereas my traps were just starting to feel worked. If I could have held on I could have done a heck of a lot more.

All and all not a bad night. Started at 9:00 and finished at 10:00. I am still finding this hard to stop at each set and keeping 1 or 2 reps banked. Plus waiting out the 3 minutes is quite difficult as I've trained myself over the years to get at it. Then I thought I was taking too much time between sets, at 3 minutes man do I feel like I'm doing nothing. I think Cord put it good previous, it almost seems like you are being lazy. I'll stick with it though and see what I get for results.

My buddy is coming out next Wednesdy/Thursday for work and we will catch up. He tells me that he's just about at 293 lbs and had to buy 40 jeans as his legs are so big. Tells me he warms up his biceps with 80's and is doing 115 lbs each arm. That throwing around 150 lbs dumbbells is nothing anymore. Of course he has had a little assistance ( ) but he doesn't hide it and admits it. Also realizes he can't do this forever. Funny thing, many people when they hit plateaus they look to drugs, he said he hit plateaus while on them and now just got over a big one and this is the best he has ever been. I look forward to seeing him and getting some lifting tips and updates. I know I will be jealous of his size and strength but he never makes me feel anything less as he realizes we have different goals and are on a different path.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/31/06 06:07 PM

Good to see you hitting a consistent streak Dereck, and good that you are meeting up with your buddy (is he called Mac? cant remember for sure).

Wednesday
Rest

Thursday
Have been neglecting my cardio in favour of the bright shiny new resistance equipment- this had to stop!

7.30 am, took my gloves and round timer to the gym to try out their heavy bag. It was great- much more room to work around it, and the way it is hung makes it move a fair bit, so much more incentive to keep good footwork.

I worked 6x2 minute rounds, in the minute recovery the timer gives between rounds i had a reebok step set at its highest, and did lateral hop overs. made for a very intense 18 minutes.

Then it was downstairs into the gym, and 5x 200m HIIT sprints on the ergo rower, 40 seconds recovery. My best split time was on the second set, being 1.27/500m, by set 5 it was 1.34/500m and i was gassed.

Finished with 100 stomach crunches.

Thats was it. Felt good, the bag work was great- I had forgotten what a good shovel hook i have It did bring into sharp perspective how long it has been since I did any MA. I must find the money from somewhere to to at least a little bit- I miss controlled violence in my life

Tomorrow is lifting day, and i am thinking about a little pre-exhaustion routine i have been doodling at work. We shall see in the morning.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/31/06 06:16 PM

Quote:

Good to see you hitting a consistent streak Dereck, and good that you are meeting up with your buddy (is he called Mac? cant remember for sure).




Hey Cord, I wouldn't call it a streak by any means but moving along slowly. I'm disappointed over all but I shouldn't be as I know that gains are hard especially at this point in the game so anything is good. I will try to keep a better outlook on things and that should also help mentally when working out ... as the mental game is just as important. And you were correct, my buddy is Mac, good memory.

Quote:

Have been neglecting my cardio in favour of the bright shiny new resistance equipment- this had to stop!




Been there Cord but thankfully my classes help with this. Earlier in my programs before martial arts, that wasn't the case.

Quote:

Finished with 100 stomach crunches.




Hey Newb ... quality if better then quantity. You knew I couldn't pass this up.

Quote:

Tomorrow is lifting day, and i am thinking about a little pre-exhaustion routine i have been doodling at work. We shall see in the morning.




Look forward to this.

Posted by: JoelM

Re: Creaky Old Mods Journal - 08/31/06 11:55 PM

Quote:

Hey Cord, I wouldn't call it a streak by any means but moving along slowly. I'm disappointed over all but I shouldn't be as I know that gains are hard especially at this point in the game so anything is good. I will try to keep a better outlook on things and that should also help mentally when working out ... as the mental game is just as important.



If it helps any, Dereck, seeing that you do what you do whilst having the injuries and problems that you have make me feel bad for taking an off day for being tired. Most people in your position would have given up. But you haven't and have overcome your injuries and obstacles and lessened some of your problems because of your training(your knee). Plus the fact that, at least as a beginner, I'm very impressed with the numbers you put up.

You are an inspiration, Big D!
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/01/06 01:14 AM

Dereck modestly extends his thanks for the kind words. Will remember this and will aim to work harder and quit complaining.
Posted by: JoelM

Re: Creaky Old Mods Journal - 09/01/06 01:27 AM

Oh you can still complain, Dereck, it's your god-given right.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/01/06 01:29 PM

Thursday, August 31, 2006

Pretty easy day and went to class to help out on the color belt tests. Not many people testing so went by fast. Was asked to do patterns and kicking and punching drills ... which as a black stripe (red/black belt) is required to prepare for black belt testing. Then held some boards and then helped clean up and went home.

Friday, September 1, 2006

Pretty quiet day at work since it is the long weekend coming up on Monday and this is probably a day I will take a break for myself tonight. Was planning on leg night and pushing the Deadlifts but what I've been doing over the past year is when it is a "long weekend" for work I take it for my workouts as well. These small breaks help to recuperate and allow me a break so I don't feel like all I am doing is training. Plus I do need to spend time with the family from time to time.

Everybody have a good weekend and we'll see you again next week with more stuff.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/01/06 05:32 PM

Friday
Den's second workout, and she made steady improvement across the board. I tried a pre exhaust routine for fun.

Leg extensions 12,8,8 with 240lbs
Leg press 10,7,8 with 210kg
Pec dec 10,7,5 with 150lbs
Smith Bench press 9,7,7 with 90kg
Rear Delt flyes 10,10,7 with 15kg dumbells
Seated Rows 8,6,6 with 200lbs
Front raise 10,10,8 with 15kg dumbells
Shoulder press 6,4,4 with 30kg dumbells.

observations: fun, and I have DOMS kicking in all over as I type this, but the volume was way OTT, and whilst fatigue was the very purpose of the exercise, I did not like the lack of 'oomph' I had during the compound movements- I am too function orientated these days to be anything but frustrated with having sluggish rows and presses

Weekend is going to be a rest. I was going to do something tomorrow morning, but I can tell when I am running on empty, and that is me right now. ice cream and Xbox will be as close to 'active recovery' as i get in the next 48 hours, then come monday, back to a more sensible routine for the long hall.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/02/06 01:36 PM

Here are the pictures of my renovations that include new painting, flooring and new deck. Also new TV corner wall unit and BBQ. Also did the main bathroom (daughter's bathroom), though I did not really go inside and take pictures ... from the doorway is fine.

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Thankfully I took these pictures as down the hallway where it is not normally as lit, the camera was able to pull up roller marks where as the naked eye could not see them. I bugged my wife before hand making sure she did enough coats and she said she did but now we will have to give another coat. Anyways, it gives you a better idea of what I've been up to and the finished results.

Also keep in mind that the upstairs is where my wife mostly resides and has a very feminine flair ... and I don't have any say. Now if you are interested, I could show you the basement where I reside and where it is all "guy" orientated with big screen TV, pool table, beer fridge, hockey banners and stuff.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/05/06 12:28 AM

Saturday, September 2, 2006

Rest & Relaxation

Sunday, September 3, 2006

Rest & Relaxation

Monday, September 4, 2006 - Week 412, Day 1088

Spent day with family. Went to the movies and seen Invincible which was a good feel good movie and being a big fan of the NFL this was right up my alley. My wife and daughter did not enjoy it as much, especially my daughter but I did.

Was a little tired as I didn't do much today so hit the glider to get the blood flowing. Did some light stretching, some body squats and then some body deadlifts to get the right feel for correct form. Then I put 150 lbs on the bar just to get the motion with some weight and went to work.

Barbell Deadlifts = 340 lbs = 5/5/5
Standing Barbell Calve Raises = 240 lbs = 10/10/10

I put 10 lbs on the bar for the Deadlifts. The second and third set were easier then the first especially when I changed my grip. I was doing over with my right and under with my left for the first set but I felt I was struggling too much. Normally I like to switch back and forth on each on but on the second and third I switched them to left under and right over and I felt like I could lift and control it much easier. I stopped at 3 because of stupidity. On the fourth set I lifted the bar but did not realize that I did not have the weight balanced enough so I tried shifting the weight in my hand instead of putting it down. By doing so I put a kink in my "right" side of my lower/middle back so set the bar down. I then got a good grip and was going to pull up but could feel that spot and not wanting to push it opted to pass on any further Deadlifts. I will live to lift another day instead of toughing it out and possible hurting myself.

Thought instead of doing the seated calve raises I'd give the standing a try again. Wasn't sure my knee would like it but it didn't seem to bother me that much. Was hard finding the right weight so this I will have to play with and possible holding it longer at the top to make it really burn. Second and third sets I had to set the bar down to re-adjust my grip as my strength was weaker then I thought it'd be and my hands are a little sore.

My hands are really getting torn apart from the Deadlifts eventhough I'm wearing gloves. This doesn't seem like a lot of weight but it feels like it to me and the bar cuts into my hands right through the gloves. It will get better over time so I'm not too worried and actually like that it is a reminder of what I'm doing. Matt ... next time I do this I'm upping it another 10 lbs and I'm going to only do 4 and try for the 5th one at 400 lbs ... if my body will let me. Big jump but I have a thirst for it right now; thanks ... you wouldn't believe how much you've motivated me.

Over all I started good but finish poorly. Well ... there is always another day.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/05/06 05:39 AM

invincible- that the true story about the regular guy who ended up quarterbacking the eagles right? I am looking forward to that, also the Gridiron Gang with the Rock. I love NFL, I played a little defensive line for the Colwyn Dragons back in the early 90's, tough game, definitely not 'Rugby with padding' like many British critics like to claim.

Regarding your hands, if you are serious about a 400lb deadlift (that is proper weight we are talking about- way out of my league for the forseeable future), i would strongly recommend ditching the gloves in favour of some chalk. The chalk will ease friction under pressure, gloves will 'grab' your skin and tear it away from you hands.
Good luck with what will be a very impressive achievement

Weekend
My last post regarding friday, I commented I was 'running on empty'- it was more than that. 1/2 an hour after making that post i came down with a nasty bug or virus that knocked me out till sunday night. made for a less than fun weekend off

Monday

Felt much better so off to the gym, though I didnt push too hard out of respect for my immune system.

Leg press 1x10 with 190kg, then 2x8 with 210kg
Smith chest press 10,8,9 with 95kg
Seated Row 11,9,8 with 200lbs
Dumbell shoulder press 12,8,6 with 25kg Dumbells
Shrugs 12,10,10 with 200lb

I was worried about overdoing things so eased off the weight a touch, dropped a set and worked hard on full range of movement and absolute concentration on every rep- what do you know, It was actually one of the nicest workouts so far!

tuesday

Alternated 3 mins heavy bag with 3 mins box step variations. 1 minute break inbetween each 3 min period, 4 sets of each, then 3x 200m sprints on the ergo rower.

This basic structure is fast becoming a favourite of mine. Finishing with a bit of HIIT on the rower leaves you absolutely wasted.
Posted by: ANDY44

Re: Creaky Old Mods Journal - 09/05/06 07:01 AM

Hi Cord good training

My Shoulder work out yester day
Single one handed dumbell press first the right side then the left side
10 KG DUMBELL PRESS 20 REPS
20 KG 10 REPS
30 KG 10 REPS
40 KG 10 REPS
45 KG 6 REPS

Then working backwards in one big set with as many as poss on each weigth
no rest in between


Narrow grip bench press

40 kg 20 reps
80 kg 15 reps
100 kg 8 reps
120 kg 4 reps
Then as per the shoulder workout one huge set dropping down the weigths on failure
Leg curls 4 sets 15 to 20 reps medium weigths


All done nice and smooth no jerking. Very little body assistance

The shoulder side/front raises etc to finish of medium weight

Running 10 by 100 metres need to rest less in between.

Evening bag work, emphising body shots

Been looking at competing in KYOKUSHIN
Would you know if they have masters?



Posted by: Dereck

Re: Creaky Old Mods Journal - 09/05/06 09:19 AM

Quote:

invincible- that the true story about the regular guy who ended up quarterbacking the eagles right? I am looking forward to that, also the Gridiron Gang with the Rock. I love NFL, I played a little defensive line for the Colwyn Dragons back in the early 90's, tough game, definitely not 'Rugby with padding' like many British critics like to claim.




Correct on the movie but Vince Papale but was a wide receiver and on the specialties team (kick offs). Being a Rocky fan Cord, his team nicknamed him this though they never mentioned this in the movie, I read it in his bio.

Thanks for the advise on the chalk, I will certainly look into that.

Hope you are feeling better and glad you had a good workout when you recovered.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/06/06 05:37 AM

Wednesday

Now fully recovered, and taking the lessons learned on monday regarding rep focus ans ROM did the following, pausing 2 seconds at the bottom of every rep to negate stretch reflex and drive every rep from a 'dead' start.

Leg press 1x10 190kg 8,7,5 210kg
Smith Bench press 1x14 90kg 8,6,5 95kg
Shoulder Press 10,7,7,5 25kg dumbells
Seated Row 1x10 190lbs 8,8,6,5 200lbs
Shrugs 10,10,10,8 200lb
crunches 10,10,8,8 44lb plate held on forehead.

Best workout so far, really nailed the techniques, and the pause on each rep added a lot of intensity to each set.

Shock! as you know, I am not a big obsessor about bodyweight, but I for some reason decided to hop on the scales for the first time in many months. Last time I weighed myself I was 215lbs. I thought I had dropped more fat on account of dropping a trouser size again and getting more definition in my midsection, and was expecting to come in around 205-209. I came in at 198lbs

Skinny Cord. I put it down to all the skateboarding I am doing
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/06/06 09:35 AM

Oh Cord you are a buggy whip now.

Tuesday, September 5, 2006

As Cord did I also weighed myself today and I'm at 191 lbs, though I will have to fight to keep this weight like no other. I've noticed I've been getting a little bigger as my dress shirts have been feeling tighter especially in the shoulder/arms (wear dress shirts to work).

Father came in from Ontario and is staying at my Grans (his mother's house). Stopped by prior to class for a quick visit and will stop by tomorrow with the family. Then off to class.

Class starts with a light jog around the gym and then we line up on the back walls for belt pulls. Across the gym and back while pumping the legs while your partner holds your belt to make it difficult. My partner is a big guy and he really works me and I do the same for him. It was almost just as much a workout holding this guy back. Then it is a conditioning drill where your partner uses palm strikes to your abs across the gym and you do it to him back. If it is light you say harder, if to hard you let them know. Being a "bloke" I really push it and on the last one I get one to the floating ribs that really makes me gasp for air. Then it is condition for the chest and we round house across the gym and then switch on the way back; again saying harder. I took a few hits that made me gasp for breath but I also gave a few stingers which he let me know about. Light stretching, some forms, one steps and then we did conditioning drills with leg kicks to the side of the knee/thigh area. You wanted to go hard enough but not enough to injure your partner. Then it was side kicks to the knees but this one was controlled. All the while if your partner dropped his hands while kicking you were to launch some shots at their jaw. Then class finished.

It was a good class for me and my kicking was bang on. Even in the round house drills I could have kicked head height and that is not very often. However that night my hamstring that connects to the glutious maximus was in pain so had to take some Extra Strength Ibuprofen.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/07/06 02:38 AM

Wednesday, September 6, 2006 - Week 412, Day 1089

Hurried home as I was to go out and meet with my buddy Mac for supper. He was already on his way to Gold's gym so there was no way I could catch up with him. He called and was lost so I Googled the location so he could get there.

Knew I had less then an hour to workout so really pushed things to get done so my warm up was short. 10 quick bench presses with 150 lbs and then some upper shoulder rotations and then hit the weights.

Barbell Bench Press = 237 lbs = 6/6/6/5/5
Barbell Seated Military Press = 150 lbs = 3
Barbell Seated Military Press = 145 lbs = 5/5/5/6
Barbell Upright Rows = 110 lbs = 4
Dumbbell Bent-Over Single-Arm Kickbacks = 79 lbs (per arm) = 10/10/10

Bench Press still not impressed but went up 3 reps over all. I was very explosive on these and it did feel good. I thought with the way things were going I'd be able to do more on the Military Press but I was wrong so had to drop it back down though on my last set I pumped out one more. The good thing was I stopped the momentum at 5 and usually it is hard to get going after that but I pushed things and got one more out of me ... and with good form and no cheating. Upright Rows however did not feel good in the shoulders so stopped it. I figured I had done enough with them so why push them anymore then I neeeded ... I listened to my body. Kick Backs ... the same as always however on the last set I should have stopped at 8 but I got them done but with less then perfect form.

Finished with a shower and headed into the big city to meet my buddy and we went for supper. We ate 20 wings each, I had a 9 ounce steak medium rare and he had a 16 ounce steak medium well done. Finished this off with some sweet chocolate, fudge ice cream and cake dessert, a couple of drinks and then called it a night. Supper was just over $100 for both of us and the waitress received a big tip as we seemed to get a lot of attention and extra service.

Class tomorrow should be Grappling so looking forward to this.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/07/06 12:20 PM

Quote:

We ate 20 wings each, I had a 9 ounce steak medium rare and he had a 16 ounce steak medium well done. Finished this off with some sweet chocolate, fudge ice cream and cake dessert, a couple of drinks and then called it a night. Supper was just over $100 for both of us and the waitress received a big tip as we seemed to get a lot of attention and extra service.




Now thats eating! I think your 191lbs is safe for a day or two at least

Thursday

shouldnt have trained today, but Den was due a workout so I did 'a little one' just to keep me warm in the air con'd room while she did her thing.

machine Leg press 1x15 320lbs 2x5 400lbs
Seated chest press machine 1x15 170lbs 8,5 with 210lbs
Seated row 1x10 190lbs 8,6 with 200lbs
Front raise 3x6 28kg

Nothing special, just did it for fun, and it was Den continues to improve which was the main focus of the session today. Heavy bag and rowing HIIT for me tomorrow.
Posted by: MattJ

Re: Creaky Old Mods Journal - 09/07/06 02:39 PM

Glad to hear she is doing well. Best wishes.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/07/06 02:53 PM

As well I'm glad to hear that Deni is doing well. Look forward to further updates on her recovery plus your results from your sessions.

Any bad weight gained from eating well last night will be in the form of sweat tonight especially if we grapple.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/08/06 02:48 AM

Thursday, September 7, 2006

Grappling day at school ... enough said. However I found class to be not long enough and nobody wanted to stay late to roll. Some new things to work on and can't wait till Wednesday of next week for another class.

Father came out from Mississauga, Ontario on Tuesday so Friday having him over for a BBQ so won't be able to work out. Saturday and Sunday I usually take off from working out to spend time with family and friends but who knows. Monday back to the grind.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/08/06 03:04 PM

Friday
Was going to go do my bag work/cardio after work, but two weights days in a row left me kinda sore, so decided to do the following instead.

1. go straight home
2. Get on the phone to a mail order company and order an xbox360 and a copy of Dead Rising
3. Go to the store around the corner and but a DVD copy of silent hill and a tub of 'Skinny Cow' fat free ice cream.
4. Eat ice cream and watch movie with Den and talk excitedly about killing zombies on monday when the console is delivered

tomorrow evening I will work out (i now couldn't afford to do anything else )
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/08/06 04:00 PM

Posted by: TimBlack

Re: Creaky Old Mods Journal - 09/09/06 07:56 AM

Quote:


4. Eat ice cream and watch movie with Den and talk excitedly about killing zombies on monday when the console is delivered





Wow, is she a stepford wife? I need to get me one of those!
Posted by: Cord

Re: Creaky Old Mods Journal - 09/09/06 03:16 PM

Quote:

Wow, is she a stepford wife? I need to get me one of those!




You know, there is the perfect partner out there for everyone. The trick is to have the luck to find them. I have never, and will never win the lottery, nor a toss of the coin, nor a game of cards. Every ounce of luck that the fates gave me at birth got used up in one concentrated dose the day i met my wife
I wish you the same good fortune in your life.

on a less vomit inducing note, back to the training journal.

Saturday

i nailed it! This was the best weights workout I have had for years.
I was still left stewing over my first attempt at pre exhaustion the other day- I knew it used to feel much better than it did that workout, so I decided to have another go. I am glad I did

Leg extensions 1x12 160lbs 8,6- 175lbs
Leg press machine 1x10 330lbs 2x7 360lbs
Incline flye 10,9,9 55lb dumbells
Seated chest press machine 6,5,3- 200lbs
rear delt raise on hyper extension bench 14,11,9- 31lb dumbells
Seated Row 8,8,5- 205lbs
front raise 10,9,7- 31lb dumbells
Dumbell shoulder press 4,5,3- 66lb dumbells
Shrugs 9,9,9- 200lbs

Thats 27 sets total. All to failure, all completed in 36 minutes. No timed rest, just breath, and force yourself to push on with a view to making yourself as tired and miserable as possible

You should all have a go at the rear delt work on the hyper extension station- set it up just as usual, but instead of bending and raising the torso working the lower back, fix yourself at the top of the movement, body just above parallel with floor, back straight. Tighten your core and hamstrings, and keeping this position do your rear delt flyes. The total back engagement is intense, as is the static contraction of the hamstrings, strangely, with all that going on, it really helps focus the contraction of the shoulder blades at the top of the rear delt flye.

Total body workouts are so much fun- nothing beats that all over fatigue and pump. Love it
Posted by: Cord

Re: Creaky Old Mods Journal - 09/11/06 09:07 AM

Sunday
Rest- I was in DOMS hell

Monday
Bored of DOMS, so did a little recovery workout in my garage.

5 mile bike ride
3 sets of weighted dips
3 sets of wide grip chins
2 sets of kettlebell swings.

This should loosen me up and get me ready for the gym tomorrow.
Posted by: JoelM

Re: Creaky Old Mods Journal - 09/11/06 09:18 AM

5 miles in your garage? You must be dizzy!!

I know you probably don't need the motivation, but good job.
Posted by: TimBlack

Re: Creaky Old Mods Journal - 09/11/06 02:26 PM

Quote:

Sunday
Rest- I was in DOMS hell





Not suprised after saturday...
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/12/06 12:22 AM

Friday, September 8, 2006

Had Father who was down from Mississauga, Ontario over for a couple of drinks and a BBQ. My Gran also came (his mother).

Saturday, September 9, 2006

Mowed lawn and pretty much relaxed. Had supper at a friends place where he cooked filet mignon wrapped in back over an open fire; plus smoked smokies (smoked ham sausages). Then after we went riding sport bikes and my brother allowed me to take his Ninja so I parked my Katana and had a blast. My brother said it really wants to take off at 180 km/hr (112 miles/hr) and he wasn't kidding. Up over 200 km/hr (124 miles/hr) and in the dark I throttled back. He said he got up to 280 km/hr (174 miles/hr) on it and it still had lots to go. For sure getting a new sport bike next year.

Sunday, September 10, 2006

Another day of rest. Watched "V for Vendetta" that I downloaded (my first movie) and thankfully I never seen this at the theatre or rented it; horrible. Went for a walk with the wife that night.

Monday, September 11, 2006 - Week 413, Day 1090

Hard day on the eyes so they needed a rest after work; too much time on the computer at work. Should also mention this past weekend/week I've suffered pains in my knees and my hamstring/butt, plus a little bit of neck aches. Managing though and always will.

Seated Rear Lat Pulldowns = 195 lbs = 5/6/5/5/5
Barbell Bent-Over Rows = 200 lbs = 5/5/5/5/5
Dumbbell Seated Concentration Curls = 69 lbs (per arm) = 5/5/5
Barbell Rear Shoulder Shrugs = 240 lbs = 6/6/6

Warmed up the shoulders good and got some good mobility. Set the Lat Pulldown machine to 100 lbs and did 20 quick ones to warm myself up and then did some light stretching before hitting them hard (deja vue )

Upped the Lat Pulldowns by another 5 lbs and it felt good. This is where I will stay for the next while till I've gotten things really well down.

Bent-Over Rows I dropped by 10 lbs, like I've been hinting at the last times I did these. I held the lift longer at the top so only got the 5 reps out for each but possible I may stay here or drop it some more next time to just make sure I am really here and am using as good as form as I can. Doing these I coul really feel things and almost felt like somebody had me in a bear hug as the muscles in the back were so tight that I could feel my ribs and abs.

When starting the Lat Pulldowns I could feel a twinge in my right bicep. The last thing I want to go is this arm again but I continued on with the bicep curls. I did the first one and it hurt a little but nothing worse then I've felt. I did it two more times and figured "don't push it as you will be sorry" so stopped here. I was able to lift 1 more rep each which I was happy. My right had to work hard to do it but my left again wanted to rip off a few extra but I didn't.

Shrugs I thought I'd kill so put 250 lbs on the bar and was totally surprised I couldn't lift it. I dropped it back down to 240 lbs but was only able to get 6 reps for each which is a drop ... but I attribute this to pushing hard in the beginning of my workout and a good hint to finish up.

Supper and then went to say good bye to my Father as he leaves in the morning. I have Sparring Class tomorrow (Tuesday), Grappling on Wednesday and Target Sparring/Breaking on Thursday. Friday is leg day and I'm going to try 400 lbs for the Deadlift.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/12/06 11:36 AM

Quote:

Friday is leg day and I'm going to try 400 lbs for the Deadlift.




Remember, when you do this, your instinct is going to be to pull with everything, including the bicep. Be very carefull to maintain straight arms so as not to put any direct tension on the bicep tendon, let the grip and brachialis take the strain. I know you know this, but I always remember going heavy i would have this tendency to try and pull with the biceps to gain every it of leverage i could- not good technique, and with a bad bi tendon, very dangerous with that sort of weight.
You will get the 400- i am 110% sure of it

Today I did the pre exhaust thing again, exactly the same as Saturday, apart from using the plate loaded leg press with 462lbs for 8,6,6. much better than the cable machine.

Friday is going to be back to pure compound movements for a basic low volume finish to the week.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/12/06 03:11 PM

Thanks for the tips Cord. My plans are to add 10 lbs so I will do 3 or 4 sets of 5 of 350 lbs and then attempt the 400 lbs (attempt being the key word). Like last time I will probably do some body wieght Deadlifts to make sure I have the form correct before I attempt it, which will also help me with the mind set. I'm not too worried about the bicep as much as the knee and back. Knee because of ACL but as long as I've got that planted and don't shift I should be just fine. The back I will have to ensure that I don't incorporate this as the main muscle used and make sure my legs are carrying the load and the back is just to straighten up. With the under/over grip I find it a much more relaxed hold and just let them hang so I don't think the pulling will happen but really appreciated and will keep that in mind when I attempt it. Hopefully won't be too drained come Friday with all of the training during the week. I took Friday and Monday off for an extra long weekend so I hope that with being able to sleep in a bit on Friday I will have some extra energy to pull this off. Fingers crossed.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/13/06 02:24 AM

Tuesday, September 12, 2006

Showed up for class early to do extra stretching. Once stretched well enough I continued with some dynamic stretches for kicking, such as the ones I've taken from Thomas Kurz's book "Stretching Scientifically". I used to do these last year in the mornings but got out of it and usually only do prior to some classes. Then I did 200 quick skips with the rope and then class started.

Class started with a light jog around the gym and then we went into 3 each 5 minute stations. 5 Minutes running from one end of the gym and jogging back, 5 minutes skipping rope and then 5 minutes running stairs. I should mention the building we are in is 2 stories and we are in the basement. The set up of the stairs has 4 sets of stairs and counting the bottom where you start there is 5 landings. I then lead stretching and we suited up afterwards.

Sparring started with drills which I found a little difficult to pull off as I haven't sparred for too much. After the drills we put on our head gear and sparred each other. After class I stayed late to work some things out with one of the other guys as I need all of the practice I can get. Will need to work on this more.

Tomorrow is Grappling day and am looking forward to this.
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 09/13/06 09:32 AM

Hey Dereck,

What did you think of Kurz's book and routine? Did you notice any differences in your kicking height? And would you recommend it for someone looking to improve their kicking abilty for multiple high kicks (the ones used in semi-contact).
Posted by: MattJ

Re: Creaky Old Mods Journal - 09/13/06 11:14 AM

Great job with those deadlifts, Dereck. I did see this however:

Quote:

Thanks for the tips Cord. My plans are to add 10 lbs so I will do 3 or 4 sets of 5 of 350 lbs and then attempt the 400 lbs




Pardon me for saying, but that seems like a bit too much to do before a max-weight lift. When I did mine, I just did one or two very light warm-up sets. But then we all know I am a little girlie-man.

Good luck!
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/13/06 11:42 AM

Quote:

Hey Dereck,

What did you think of Kurz's book and routine? Did you notice any differences in your kicking height? And would you recommend it for someone looking to improve their kicking abilty for multiple high kicks (the ones used in semi-contact).




I found Kurz's book a little over whelming to be honest. He had a lot of good stuff in it but my brain could not get around a lot of it. However I did implement the Dynamic Stretching he suggested and I used to do this every morning when I woke up as well as before class started. This was kicking drills and I did see a vast improvement in my kicking height over time that I have management to keep eventhough I have not done this as much as possible and normally only before those classes I believe I will need it. And believe it or not I have found that since I have been doing Deadlifts that my kicking has also improved for height, speed and power. This may also have to do with that I am more relaxed which is a big thing.

I've never been that flexible and always struggled with this. As a youth I was never able to touch my toes and still have troubles doing so. I cannot do the splits sideway or forward. I can however kick usually chest height now with no problems and recently have been kicking higher. Class last week I actually had to control my kicks from going higher for some drills and last night during sparring after class trying to work on some techniques, on some double kicks I nearly took my partners head off. The momentum of the double took me that much higher but I was impressed and so was my partner.

All and all things are coming around nice for kicks, though I struggle with a hamstring/butt problem that I have to stretch thoroughly before class and afterwards. Without stretching I would be tearing apart your knees and groin ... but in real encounters, that works just fine for me.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/13/06 11:48 AM

Quote:

Great job with those deadlifts, Dereck. I did see this however:

Quote:

Thanks for the tips Cord. My plans are to add 10 lbs so I will do 3 or 4 sets of 5 of 350 lbs and then attempt the 400 lbs




Pardon me for saying, but that seems like a bit too much to do before a max-weight lift. When I did mine, I just did one or two very light warm-up sets. But then we all know I am a little girlie-man.

Good luck!




Actually Matt, I never thought of this and now I am questioning my thinking process. If I attempt this and succeed this would then lead me to believe I could lift more ... hmmm. I may rethink this and do my body weight lifts to get the form correct, then do some light to warm up and then attempt this; then finish with my 350's. I'll give this more thought, thanks.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/14/06 12:37 AM

Wednesday, September 13, 2006

Absolutely drained while typing this. Showed up for class at about 7:10 to get my stretching done so when class started at 7:30 I would be more then ready. Class started working with a partner doing belt pulls with pumping knees there and back, pushing your partner there and back while pumping your knees, partner holds one foot and you jump 3 small jumps and one large jump and work your way across the gym and then switch legs and come back and then finally partner holds foot and you high jump all of the way across the gym, switch legs and come all of the way back; switch roles. Then into light stretching and then into training.

First training was locking up with your opponent to grapevine their leg for the take down and then control on the ground. No kicking allowed but open hand strikes were (with control) and light ground and pound. Then this went into clinching up followed by knees and then pulling them forward to the ground and trying to maintain balance, sinking your weight and trying to work into back position, all the while allowing light ground and pound. Then we switched up with different partners going a little bit harder but not enough to injure anybody. Had to work with 2 women which I found a little uncomfortable but like one of them said, I have to work with you as well ... so all was good. We ended up doing about 5 matches and then class ended and I stayed late to continue to grapple with others who also stayed late.

Doug and I work a lot together and really push each other. Our ground and pound it a little harder especially to the ribs but we know how far we can push each other. I may out weight him by 40 lbs but he is very technical and has great endurance so we match up well. Pooped I was asked to train with another guy who was fresh but this is the best time to do it when you are tired as you need to use more technical skills. He immediately went for the double leg shoot and I sprawled out. He was on all fours and I immediately shot my arm underneath applying a choke, similar to the RNC but on top, twisted him to the side and choked him out with the Anaconda. I went a little too fast and explosive and choked him out and cranked his neck. I had not meant to do this but this was the end of the fight for us and he packed it in. I apologized twice and felt really bad; I should have used more control.

Doug and I then hooked back up and rolled for 2 each 10 minute rounds. My ribs and his took a little beating plus we started to play dirty as he stuck his thumb underneath my neck making it difficult to break. I grinded my middle knuckles into his solar plex and ribs, not to mention my chin. While on top I was able to clinch his head to smother him against my chest to make him tap. He later had me in a position where my head was pulled down into his stomach and I had a hard time breathing and was about to tap when I mustered up the last of my strength and drove move of my knuckles into his outside abs and drove upwards like an upside down benchpress or a pushup making him release. We were tired, drained and sore and we kept going unti just before 9:00 when we were the last left. My face has so much floor burns I am going to look so pretty tomorrow at work, I can't wait for all of the questions. Neck is a little sore ... heck it is a lot sore ... but I'll recover.

Great night but again feel bad for the choke and need to work more on control with some people. Maybe I got a little excited as I was able to sink the move in fast ... which is no excuse and I will learn. Don't want to get a bad rep for taking advantage of people. Tomorrow is target sparring and breaking techniques ... or whatever our Instructor throws at us.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/15/06 01:33 AM

Thursday, September 14, 2006

Body sore and drained. All bruised up from yesterday. I went to class and shouldn't have and found the class difficult. We did basic kicks up and down the gym which I found extremely hard as my body was done for. Neck is sore and will take time to heal. Actually love all of the bruises I have included the floor burns over my eyes and head, not to mention the bruising on my chin from ground and pound. Wore these at work like a badge. Will try to gain some strength as tomorrow I have plans to lift big. Actually, I will play that by ear but I want to do it so much that I can taste it.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/15/06 12:27 PM

Friday, September 15, 2006

OUCH, my neck is killing me. Creaky Old Mod Thread ... yup, that is me right now. All the muscles in my body are feeling it even more so today. The three days of training have taken their toll on my body. With my neck this way and my sore body, I am going to listen to it and hold off on my Leg Day (Deadlifts ). Thankfully I will recover in a few days with only some minor neck pains that I can live with and I'll be lifting then.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/15/06 12:27 PM

Wednesday

Xbox360, pizza and M&M's- exhausting

Thursday

5 mile bike ride, 6x3 minute rounds on the heavy bag

Friday

Leg press 200kg x 14, 250kg x 8,5 270kg x 4
Smith Bench Press 85kg x 14, 100kg x 8,6 110kg x 4
Seated Row 190lbs x 14, 210lbs x 7,5 230lbs x 4
Dumbell overhead press 30kg dumbells 8,5,4,4
Shrugs 200lbs 11,9,9,9

happy with today as the weights seem to be creeping up here and there.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/17/06 12:29 PM

Saturday

10x2 minute rounds on the heavy bag

3x2 minute rounds of ballistic med ball throw crunches

3x200m sprint on the ergo rower.

I intended to just do my usual 6 rounds, but I was having so much fun, and felt really sharp so kept going. one of those workouts that you finish feeling strangely fresh in yourself, but your clothes couldnt be more soaked if you had just jumped in a swimming pool.

Sunday

Should have rested, but didnt want to. Compromise was a machine only heavy pyramid workout for fun.

Leg Press Machine 330lbs x15, 370lbs x7, 400lbs x5,5
Seated chest press 170lbs x16, 200lbs x 8, 210lbs x5, 230lbs x 3
Seated Row 190lbs x14, 210lbs x7,5, 230lbs x4
Shoulder press machine 120lbs 8,6,5,5

This was a lot of fun
Posted by: TimBlack

Re: Creaky Old Mods Journal - 09/17/06 03:26 PM

Get better soon Dereck, I look forward to seeing you throw up 400lbs... now that is seriously heavy! hehe, you should have seen me moving around complaining about 'meh lumbago' on Saturday
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/18/06 12:46 AM

Saturday, September 6, 2006

Started a sore throat at about 2:30 AM. My birthday today and feel run down. Hard to stay awake all day so I know I'm coming down with something. Was suppose to go do something for my birthday but instead we stayed home and watched some movies.

Sunday, September 17, 2006

Yup, feeling ill so spent entire day on the couch. Cold, sore throat and run down. I'm thinking maybe I overtrained and set myself up for this. Time to recover and see how things go tomorrow.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/18/06 11:34 AM

monday

Leg Press Machine 350lbs x14, 390lbs x8, 410lbs x5,4
Seated chest press 190lbs x15, 210lbs x 8, 230lbs x3, 250lbs x 1
Seated Row 200lbs x14, 230lbs x6,240lbs x4 250lbs x3
Shoulder press machine 120lbs 8,5,5,3


Two machine workouts in a row! As you scan my posts on this blog/thread, you will see that Dereck and I have completely different training strategies.

Dereck is very measured and methodical and goal oriented, and tends to stick with a plan/routine and record his improvements diligently.

I change things on the fly, dependant on how I am feeling, whilst never losing sight of my final destination. I may use free weights exclusively, or machines, or both. I may plan to lift one day, but change to a cardio session based on how I feel and what I am motivated to do on that day.
The only constants are a) the workouts are balanced, b) my technique is always as good as possible, c) every moment of exertion is given full concentration and effort.

Instinctive training is not for everyone, it just happens to work for me.
Posted by: bo-ken

Re: Creaky Old Mods Journal - 09/18/06 01:42 PM

That is how I have been training lately too. Some days free weights some body weight. I also have been switching my rest days around so I don't get bored.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/19/06 12:09 AM

Monday, September 18, 2006

Had taken the day off just like Friday, however as I noted for my weekend I spent it mostly sick. Layed around most of the day and then contiplated and then decided against working out. However I did try some weights.

A long time ago to get over some humps in bench pressing, I would put a weight across my safety bars, crawl under and then push the weight. Sometimes I can do nothing, other times just a little and a few times I can get the bar up to the supports. Well I tried this again with 290 lbs and have tried it 4 times previous to tonight. The first two times nothing, couldn't even budge it. The third time about an inch. The fourth time almost half way. Tonight, on the supports. I haven't weight lifted since last Monday and it was the week before that that I had worked my chest, Thursday I believe. With that time off and resting I was able to lift more weight ... proving rest is important.

Because I'm still a little ill, and because tomorrow is grappling day, I won't be hitting the weights until Wednesday and Friday. Wednesday is the day I plan to do the big Deadlift.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/19/06 01:02 AM

Dereck, i am so sorry you were ill or your birthday- that just sucks I hope the family made a suitably big fuss of their 'poorly birthday boy' and that you managed to have a nice day despite feeling rough.

Make sure you are fully recovered before doing the deadlift. You have to be as close to 100% as you can be, not only for safety sake, but also to ensure you do yourself justice with the attempt.

Hope you feel better soon bro'
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/19/06 09:13 PM

Good points and thanks Cord.

Tuesday, September 19, 2006

Still feeling pretty bad and started some ear aches today. Head very stuffy and nose plugged solid. Opted not to go to grappling class tonight. You know I'm not feeling good if I miss that class.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/22/06 03:53 PM

Wednesday, September 20 to Friday, September 22, 2006

Still not feeling good. Yesterday thought I was around 70% better and today I'm light headed and dizzy, not to mention still a slight sore throat, snuffy nose and head and now some congestion in my chest. Haven't worked out since last Monday and have not trained since last Thursday. Not liking this one bit but will take this weekend to recover before trying anything stupid that will set me back even more.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/23/06 08:56 AM

Sorry to hear you are under the weather Dereck- the rest will have you back to normal before you know it i am sure

Tuesday
Rest

Wednesday

3 min round heavy bag
3 min round 10 deep plyo squat jumps/ 10 medicine ball throw crunches. Continuous switching from one to the other for the full 3 minutes

1 minute break between rounds of the above. 4 circuits, making 8x3 minute rounds of exercise in total.
This was really hard work. Focusing on the full drive in every plyo-squat, made the legs pretty heavy during the rounds on the bag, but it was worth it.

Thursday

Pre exhaust routine:
Leg extension x3
Leg Press x3
Incline flye x3
Chest press x3
Rear Delt raise x3
Seated row x3
Front raise x3
Shoulder press x3

I keep coming back to this routine- i just love it at the moment, and the weights and reps keep creeping up here and there

Friday
should have been a rest day, but I felt fresh enough to lift, so I did.

leg press 200kg 14,8,6,6
Seated chest press 200lbs 12,9,7,6
Seated Row 200lbs 14,10,7,5
Dumbell shoulder press 30kg 'bells 7,5,5,4
Machine shrug 200lbs 12,10,10,9

I went real deep on leg press, with a pause at the bottom of the movement with knees near my chest. Quads were screaming being worked the second day in a row, but they were strong and the pump made me waddle round the gym for the rest of the workout
Everything else felt very crisp and strong. I wanted to use the smith machine for my chest press, but it had 3 guys working in with each other on it already, so I went where i could get the intensity I wanted.

Saturday

Rest
Posted by: Cord

Re: Creaky Old Mods Journal - 09/25/06 11:36 AM

sunday

Rest

Monday

Leg press 200kg 14,9,7
machine leg press 370lbs 7,5,5
Seated chest press 210lbs 7,5,4
Incline dumbell chest press 132lbs 14,10,8
Wide grip chins 12,8,7
Seated Row 210lbs 6,4,4
Front raise 55lbs 9,6,4
Seated machine shoulder press 110lbs 8,5,5

Compound hell!!
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/26/06 12:08 AM

Saturday, September 23, 2006 to Sunday, September 24, 2006

Still a bit ill so did nothing for the weekend. A little bit of ear aches, tired and dizzy still.


Monday, September 25, 2006

A little better today so went to class. Was suppose to be grappling class but new comers and Instructor wasn't back from Seattle yet so we worked on other things.

Class started with a light run round the gym to get your heart pump and a little sweat on. Then belt pulls with a partner providing resistance behind you across the gym and back and then switching. Then partner pushes with your partner providing resistance while you push them from one side of the gym and back and the switching. Both drills are done while pumping your knees and working against the resistance of your partner. Then light stretching and then into drill. There were 4 groups of 3 and 1 group of 4. The first person in the group is doing heavy punching, the second person is doing sit-ups/crunches and the third person is doing body squats. These are for 3 minutes and then you switch without a break. This goes around 2 times each and then you get a 2 minute break. Then the first person is doing kicking on the heavy bag, the second person is doing a sort of a squat in a fighers stance and the feet switching positions and touching the floor at the front foot each time, and the third person is doing a balance exercise where you are on one foot and shoot your knee over and switch feet back and forth. This is also for 3 minutes each without a break and done only once. Very tiring and very draining and can feel it in all of your lower muscles.

Class ended and everybody left except Doug and myself and we worked on 3 grappling finishes from the video that I believe Matt provided that one of the Machado's did. I went through drill #1, #2 and #4. I also worked on one other that was not on this video. We worked each on each side back and forth until we could do it quickly. The #1 drill was the easiest one to pick up on and I can see me using each of these. We will work on these further. Thanks Matt.
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 09/26/06 11:15 AM

Quote:

Then belt pulls with a partner providing resistance behind you across the gym and back and then switching. Then partner pushes with your partner providing resistance while you push them from one side of the gym and back and the switching. Both drills are done while pumping your knees and working against the resistance of your partner.




I love those. Another good belt-partner exercise is to do blitzs from one end to the other. This is especially useful if you want to improve your blitzs for point sparring. We do it after the hard running is done.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/27/06 12:12 AM

Tuesday, September 26, 2006

Opted to skip working out today to take class as it was black belt training day (every Tuesday now since the fall). I need to get as prepared as possible.

Missing working out as it has been 2 weeks (dam sickness). Wednesday back at it full tilt.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/27/06 04:51 AM

Tuesday

on sunday i developed a bit of a sore throat, and felt a bit rundown. being a dolt, I trained monday regardless. Woke up feeling much worse yesterday as my reward for the extra strain on my immune system. Temperature and full heavy head cold . No training possible.

Wednesday
Called in sick for work. i hate doing that, but I had little sleep due to cough, and feel like cr4p, though encouragingly, no temp like yesterday. more rest. Tomorrow is another day.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/27/06 09:24 AM

Must have caught this from me Cord ... that'll teach you to read my posts.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/28/06 12:06 AM

Wednesday, September 27, 2006 - Week 414, Day 1091

The last time I worked out was Monday, September 11, 2006 which was my PULL day (back and biceps) which was 16 days ago. Today should have been my LEG day but because of the two classes I did this week and feeling a little tired, plus my lower back a little tight, I opted for doing my PUSH day. I will refer to this later but the last time I did my PUSH day was on Wednesday, September 6, 2006 which was 21 days ago.

Started out with some light body stretches and then did 120 lbs x 20 times but not till exhaustion. I was literally throwing the bar into the air and catching it. Time to get to work.

Barbell Bench Press = 237 lbs = 5/5/5/5/5
Barbell Seated Military Press = 145 lbs = 5/5/5/6/6
Barbell Upright Rows = 110 lbs = 5/5/5
Dumbbell Bent-Over Single-Arm Kickbacks = 79 lbs (per arm) = 8/8/8

In 21 days I only decreased by 3 reps in the Bench Press though I think I could have got them but I did not want to over do it. Military Press I did better in my opinion with a few extra reps. Upright Rows certainly exceeded what I previously did. Kickbacks I went down but I worked hard so I'm good with that.

21 days since last chest workout ... and hardly a loss in strength. For all of you that worry, myself included, for taking time off and worrying about losing a lot, in this case it wasn't. In fact now I am thinking this was a blessing in disguise as my last PUSH day I was experiencing some shoulder problems and this rest did me good and I came back stronger. You watch, as my Military Press goes up so will my Bench Press. Goes to prove REST is essential and you need time off, plus if you work to hard you can overwork yourself and become weak and sick and I certainly did that as well. I am an example ... good or bad.

Tomorrow kicking drill days and then Friday scheduled for PULL day.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/30/06 04:04 AM

Thursday, September 28, 2006

Haven't got over this cold thing yet and was feeling light headed so stayed home from class and spent time on couch watching TV ... Supernatural (season premier), Ultimate Fighter Series 4, Survivor and then CSI. Very productive ... not!


Friday, September 29, 2006 - Week 414, Day 1092

Got home from work and got ready for workout. Light body stretches to warm myself up and then 12 x 100 lbs for a light Rear Lat Pulldown so that I can feel the correct technique before hitting the real workout.

Seated Rear Lat Pulldowns = 195 lbs = 5
Seated Rear Lat Pulldowns = 190 lbs = 6/5/5/6
Barbell Bent-Over Rows = 200 lbs = 6/5/5/5/5
Barbell Rear Shoulder Shrugs = 240 lbs = 8/7/6

I did not feel the DOMS from my workout 2 days ago which surprised me as I would have suspected I would have from my layoff. However I could tell I was not as strong as many of those muscles were still recovering and my body wasn't up to this workout like I would have liked. Dropped the Lats down 5 lbs as I did not have one more in the tank which is important for a strengthening workout. Shrugs I had to put the bar down on each set to get a better grip to finish them.

Skipped bicep workout because during my Lat Pulldowns and then my Bent-Over Rows I could feel a twinge in my right bicep that is a tell tale sign for me to not push the arm or I will further tear the distal bicep. Will try biceps on Monday with my Deadlift day.

Otherwise that was it and then headed out for a 3.5 hour cruise on the bikes.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/30/06 07:42 AM

Tuesday - Friday

Still Ill Thought I felt brighter on Thursday, went to work, but after a couple of hours it became clear I was not up to being there, so came home and resigned myself to more rest. Slept almost all day Friday, absolute lethargy, but woke up this morning bright as a button!

Saturday

Back in the gym- joy of joys

4x2 min rounds on the heavy bag
4x2 min rounds 15 jump squats/15 medicine ball throw crunches
2x2 min rounds Heavy bag
3 superset Dips and wide grip chins
2x15 crunches with 20kg on chest

Felt great to be back, but my god the week off took its toll. I was absolutely FUBAR by the end of this
Posted by: crablord

Re: Creaky Old Mods Journal - 09/30/06 07:54 AM

thats a hard workout! for me at least. Just out of curiosity do you have like a 10 pack or what? lol all those crunches and stuff.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/30/06 01:41 PM

Glad to hear you are feeling better Cord, it sounds like you had what I did, and to be honest I'm still not a hundred percent but getting there. Still stuffed and a slight runny nose but nothing horrible ... with the exception of some light headedness. Perhaps you got this virus from me ... give a new meaning to computer virus, eh?

Get better and keep at it.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/01/06 03:01 AM

I think it was more like some x-files style sympathy illness triggered by my trans-atlantic twin

Crablord, I actually have a fairly good 6 pack, its just a bit shy at the moment. another month I think will convince it to come out fully from the shadow's
Posted by: Crash

Re: Creaky Old Mods Journal - 10/01/06 09:24 AM

Quote:

Glad to hear you are feeling better Cord, it sounds like you had what I did, and to be honest I'm still not a hundred percent but getting there. Still stuffed and a slight runny nose but nothing horrible ... with the exception of some light headedness.




I'm still getting over a cold too, everybody has it around here, weird.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/01/06 01:08 PM

Sunday

Plate loaded leg press 14x200kg.9x220kg.6x240kg
Machine Leg press 8x350lbs.7x370lbs.4x400lbs
Seated Chest Press 12x200lbs.7x215lbs.5x230lbs
incline smith machine chest press 7x95kg.4x105kg.6x100kg
Wide chins Bodyweight (90kg) 10,7,6
Seated row 8x200lbs.5x215lbs.4x230lbs
Standing dumbell shoulder press 9,6,4,4 30kg dumbells.

The good thing about coming back after illness is that you feel fantastic in comparison, no matter how you perform, but this was a good workout, i was particularly pleased with the reps I got on my shoulder press, despite six heavy sets of chest work pre fatiguing the triceps, i actually felt much stronger with my overhead presses today.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/02/06 11:43 PM

Saturday, September 30, 2006 & Sunday, October 1, 2006

Rest and relaxation. Went to gun range with buddy. I shot the 9mm and he shot the 38 special (revolver). First 20 shots I don't know what I was doing and was shooting on the paper target below the circle to the laugh of the range officer and my friend. Picked it up in the last bit but not enough to have my target look like my friend's and had to hear about it all of the way home, and all that night when we got together as couples.


Monday, October 2, 2006 - Week 415, Day 1093

Very tired today though I did nothing for the weekend. Started with the Glider to get the blood flowing but actually pushed myself pretty good. Light stretching and then some body weight stretches and movement to get the form down and then hit the weights.

Barbell Deadlifts = 350 lbs = 4
Barbell Deadlifts = 340 lbs = 5/5/1
Standing Rear Barbell Calve Raises = 240 lbs = 10
Standing Rear Barbell Calve Raises = 250 lbs = 7/8
Seated Isolated Bicep Curls = 69 lbs each = 5/5/5

I thought even after coming back from the lay off I could throw around 350 lbs but not a chance and I tanked out. I dropped the weight and 3 minutes later did the first set of 340 lbs like there was nothing and felt I could have did more but saved it. The 3rd set seemed hard again and it took a lot to get the 5 done and I'm not sure I had 1 more in the tank. 3 minutes later I tried my 4th set and couldn't even more the bar. I was tired, drained and my lower back was tight but I sucked it up and got it up once and realized that I was too drained to carry on and instead of pushing myself and possibly getting hurt, I stopped here.

Calve raises I sucked and for each I had to put the bar down and re-adjust my grip. I had nothing left after the Deadlifts not to mention the lay off. I did pop them up 10 lbs to make harder.

Bicep curls were the only consistant thing from my previous arm workout. I did these this day as I did not do them Friday as I felt a twinge in my arm and knew at that time my arm could not take it and pushing it would have ripped the distal tendon. Again my left felt like it could rip off 3 more at least for reps.

All and all not impressed with this day as I felt like I didn't accomplish much. Will keep at it and make it a goal to improve next time as I'm still shooting for 400 lbs. As a note, a couple of weeks ago before I got sick I had 410 lbs on the bar and gave it a try though I had not warmed up nor do I think I was ready. I got it partially up but not all of the way and because it was eating my hands and back I did not push it. 400 lbs will be doable I just have to rebuild from my layoff.

Tomorrow black belt training and then Wednesday PUSH day.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/04/06 10:41 AM

monday

hijacked a helicopter under heavy fire, flew at high altitude to the grain silos that act as cover for a cocaine operation. Parachuted in, took out the silos of cocaine, and the guards, then hijacked a truck with one of their shipments in it, and took it, under heavy attack, to the rival cartel's boss. Got promoted, then made my way to the safe house to re-arm myself and get some 1st aid.

or in other words, a rest day, spent playing 'Just cause' on the 360

Tuesday

8x2 min rounds on the heavy bag
3x 200m max sprint on the ergo rower
3x 150 step sprint (max incline/max resistance) on the stepper

Wednesday

Plate loaded Leg press 12x210kg 10x230kg 7x240kg 6x250kg
Incline smith chest press 10x100kg 5,5x110kg 2x120kg
Seated Row 8x230lbs 5,3,3x255lbs
Dumbell shoulder press 8,7,6,6x30kg dumbells
shrugs 10,10,10,9x200lbs
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 10/05/06 09:00 AM

Quote:

monday
8x2 min rounds on the heavy bag





Hey Cord. From looking at this thread frequently it seems to me that your endurance has improved a lot on the heavy bag. Do you feel that it has gotten better? Do you enjoy working the heavy bag more? And are you thinking of competing anytime soon?

Great thread guys keep up the good work, from the amount of views this gets I assume that there are a lot of people enjoying/learning from your logs.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/05/06 10:20 AM

Quote:

Hey Cord. From looking at this thread frequently it seems to me that your endurance has improved a lot on the heavy bag. Do you feel that it has gotten better?




Hell yes! It has been a concerted effort to get it so. As you can see from the journal, no secret to it, just devoting regular sessions to it and pushing hard.

Quote:

Do you enjoy working the heavy bag more? And are you thinking of competing anytime soon?




I love working the bag, one of my fave aspects of training. As for competing, I had the chance of entering the British Savate league at the start of the year, but decided my skill was simply not at that level. For the past 3-4 months I have been out of formal MA training due to putting money to other interests, and so whilst my conditioning continues to improve, my actual MA experience (especially sparring) has halted (and probably begun to rust ). If i competed tomorrow I would be the fittest loser in the tournament Not that I have a problem with being bested in a competition, but I think a 'full time' MAist deserves a more serious dedicated oponent than me.
If/when I get back into MA, then things may change.

Posted by: Dereck

Re: Creaky Old Mods Journal - 10/05/06 01:31 PM

Tuesday, October 3, 2006

Extremely tired and had a hard time getting my butt off the couch to go to class for Black Belt training. Even took one of those energy drinks but that had no positive effect.


Wednesday, October 4, 2006 - Week 415, Day 1094

Was extremely tired but did the workout regardless.

Barbell Bench Press = 237 lbs = 5/5/5/5/4
Barbell Seated Military Press = 150 lbs = 5/5/5/5/5
Barbell Upright Rows = 110 lbs = 5/5/4
Dumbbell Bent-Over Single-Arm Kickbacks = 79 lbs (per arm) = 10/10/10

Bench Pressing is giving me some trouble as I'm not making any significant gains. I know I just came off of a sick time but looking back at my records I know it is time for a change. Perhaps I will incorporate dumbbells; this will take some reviewing and some trialing.

Military Press I upped by 5 lbs and did not have problems with the 5x5 though the last 2 sets I'm not sure if I could have got an extra but possibly. Upright Rows I should have dropped all together as I was pretty tired and it showed. Kickbacks back up to par though I'm still not ready to add weight but shortly, we shall see.

I'm finding that the older I'm getting that more time I need to rest between workouts. Working out Monday and then Wednesday was too hard and did not give me enough time to recover even though I did not work the same muscles. Back that was tight from Monday and Tuesday however felt okay.

Class Thursday and then the weekend I will be taking off for resting. Friday there is a big supper for my wife that a friend is putting on as my wife quit her job after 17 years so we are celebrating. Saturday a training partner/buddy is coming home for Thanksgiving from the Air Force so we are all having a get together. Sunday is Thanksgiving at my wife's parents house. Catch up to you all later.
Posted by: MattJ

Re: Creaky Old Mods Journal - 10/05/06 02:31 PM

Quote:

Quote:

Hey Cord. From looking at this thread frequently it seems to me that your endurance has improved a lot on the heavy bag. Do you feel that it has gotten better?




Hell yes! It has been a concerted effort to get it so. As you can see from the journal, no secret to it, just devoting regular sessions to it and pushing hard.




I love bag work as well. Cord is right on that it takes time to build up endurance on it. Not just the cardio, but also getting used to impact on the hands and joints. Great workout.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/06/06 12:50 PM

Thursday
Rest

Friday

Machine leg press 12x370lbs, 3x5 420lbs
Seated row 12x190lbs, 3x5 230lbs
Seated chest press 12x195lbs 3x5 220lbs
Machine shoulder press 12x90lbs, 3x5 110lbs
Weighted crunches 4x10 55lb dumbell held against forhead

didnt have a lot of time today, so just wanted max intensity without loading/unloading plates. Hit it hard, and it was a very enjoyable workout.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/06/06 01:57 PM

Thursday, October 5, 2006

Class was good and have some new people. Worked on patterns in the beginning of class and then myself and another were put through the paces by our Instructor to prepare us for black belt testing. Final part of class was working on the clinch technique and taking your partner to the ground by rocking back and forth. I worked with one of the new people. Good young fellow who really enjoyed it and has great ethusiasim.

DERECK'S REQUEST:

Okay I'm up for suggestions. Need to work the chest more to get the bench press up but not sure what to do. The shoulders are not where I want them but with the rest I've had the weight has increased. Triceps I would say are doing well and have never failed me. The chest I believe is holding me back and the Bench Press does not seem to be doing me any favors. What to do for an exercise?

I was going to use dumbbells instead but I've now realize through some trialing that I'll be holding 100 lbs per arm and with fatigue and working out by myself this scares me a little. Years ago I wouldn't think twice and I did do them without any fear, but now being older, not as strong, sorer and wiser ... I'm a little hesitant to do these. My bench can be adjusted from flat to decline to incline. I have a second bench that can do the same. I also have a peck deck that you add free weights to it but this is still a machine. I also have in the corner the NitroFlex machine that I use for warming up and some odd exercises. So many possibilities I am just at a point to take suggestions. I want the chest to get stronger. Thoughts? Thanks in advance.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/06/06 03:19 PM

Quote:

DERECK'S REQUEST:

Okay I'm up for suggestions. Need to work the chest more to get the bench press up but not sure what to do. The shoulders are not where I want them but with the rest I've had the weight has increased. Triceps I would say are doing well and have never failed me. The chest I believe is holding me back and the Bench Press does not seem to be doing me any favors. What to do for an exercise?

I was going to use dumbbells instead but I've now realize through some trialing that I'll be holding 100 lbs per arm and with fatigue and working out by myself this scares me a little. Years ago I wouldn't think twice and I did do them without any fear, but now being older, not as strong, sorer and wiser ... I'm a little hesitant to do these. My bench can be adjusted from flat to decline to incline. I have a second bench that can do the same. I also have a peck deck that you add free weights to it but this is still a machine. I also have in the corner the NitroFlex machine that I use for warming up and some odd exercises. So many possibilities I am just at a point to take suggestions. I want the chest to get stronger. Thoughts? Thanks in advance.




For most people, I would recommend switching to close grip work as triceps are normaly the 'weakest link' in the pressing movement. Thats not the case with you however.

Providing you still have the safety catchers, I would switch to doing heavy partials for a cycle.

For these, you are doing to do flat or slight incline bench(30 degree max) and take a grip about 1-2 inches wider with each hand than you would for your 'normal' press.
Set the catchers for as close to the chest as possible, and with a heavy bar, work a range of motion from touching the chest (or catchers) and press up only about 6-8 inches during your reps. You will need to go heavy and work at around 4-6 reps.
When you 'burn out' you can either finish with a full press and rack the bar, or, if feeling in need of punishment, let it rest on the catchers, and start all remaining sets from the low end, with no stretch reflex to kick up the first rep, just pure positive contraction.
You will find that this engages the arms very little, but your chest will burn like hell.

Try this for 8 weeks, and when you return to full press, you should find you can get past your current sticking point.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/06/06 04:17 PM

This is exactly what I was looking for, something I've never tried so is fresh and gives me hope. I will set this up with some light weights this weekend to get an idea of how it will work. I may PM you to get more info if I'm at a loss for totally understanding. Thanks greatly Cord.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/07/06 12:32 AM

You wont be thanking me the day after the first workout- has a tendency to give a little DOMS to the pecs
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/07/06 09:53 AM

Instead of PM'ing you Cord, I thought I'd ask the questions here so others may learn as well. Here are my questions:

1. Is it better to have the slight incline or will that not make a difference?

2. For myself I may work my chest once every week but sometimes it won't be for 2 weeks. With that said is the 8 week program still viable or should it be longer?

3. Do I still stick with the 5 set rule or do I change this up for 3 sets or perhaps more?

4. 6 to 8 inches from my chest, doesn't seem like much and doesn't engage the arm a lot, I'm assuming this is correct as the chest is the target, correct?

Otherwise I am excited to do this. I will find the right weight to do this at and give it my all. This partial is sort of what I've explained I did before at night where I would but a certain weight on the bench supports and crawl under and just lift. In the beginning I couldn't move that weight at all. Then a different night a little, another night a little more until I could lift that weight. When I was only body building (mentality that is), I used this to get over my hump and into the 300+ lb range. I can see this exercise has some similarities and again look forward to delving into this full speed. Thanks again Cord.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/07/06 03:14 PM

answers in order.

1. which ever you prefer
2. make it 12 week
3. keep to the same set and rep range as you do for your regular bench, just the movement and weight differ
4. Correct. The idea is to work the lowest point through to mid range of the press. This is where you tend to hit your 'sticking' point on heavy presses. Work with full focus on this ROM and you get strong. it works with overhead press as well- pressing till the bar is just at head height with a comparatively heavier weight for reps.
Full ROM is always technicaly the best overall in the long term, but partials in moderation and as a tool to get over sticking points are very effective short term 'boosters'

Hope you enjoy them, and that you find them effective
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/07/06 07:55 PM

Thanks ... you will see my progress here.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/09/06 04:11 AM

Saturday
Rest

Sunday

Machine leg press 12x370lbs, 3x5 430lbs
Seated chest press 15x200lbs 5,5,4 220lbs
Seated row 12x190lbs, 5,5 230lbs 3x240lbs
Machine shoulder press 12x90lbs 6,5 110lbs 3x115lbs
Weighted crunches 2x10 55lb dumbell held against forhead

Trained with Grumbleweed for the first time in ages. there is something of a strength difference between us, so the machine workout was less hassle than loading/unloading plates every set, and at the end of a 12 hour shift, time efficiency becomes a factor.
Posted by: grumbleweed

Re: Creaky Old Mods Journal - 10/09/06 04:33 AM

That was a fun workout mate!
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/10/06 01:34 AM

Friday, October 6, 2006

Worked, went to supper at my wife's friend's house to celebrate her quiting of her job and getting a new one and relaxing. Also started my holidays so will be off 16 days.

Saturday, October 7, 2006

Another rest day. That night went to see a friend and training partner who just came back for Thanksgiving from the Canadian Airforce; he just finished "Hell Month".

Sunday, October 8, 2006

Another rest day. Had Thanksgiving dinner at my wife's partent's house. Went to friends house that night and had a couple of drinks and kicked back.

Monday, October 9, 2006

Stat holiday in Canada for Thanksgiving and another rest day for me. My Instructor, two friends and I took off for a cruise on our sport bikes ... what a blast especially when we traded bikes. Meant to work out today but did not happen ... tomorrow workout and do class.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/10/06 08:56 AM

Sounds like a valuable battery recharge Dereck, I am sure some good food and good company will see you back fully recovered from the flue and ready to rock tomorrow. You will still get that 400lbs up by xmas

Monday
Rest

Tuesday
Same machine workout as sunday. This is the last one of these, been looking at combining low rep HIT into a high frequency low duration cross training routine. Got my Mum visiting for the weekend, so will probably just do some cardio for the rest of the week, and then start the new routine on next tuesday and see how it goes.
Posted by: installer_swan

Re: Creaky Old Mods Journal - 10/10/06 11:16 AM

Quote:

Saturday, October 7, 2006

Another rest day. That night went to see a friend and training partner who just came back for Thanksgiving from the Canadian Airforce; he just finished "Hell Month".


Dereck, what exactly is "Hell Month"?
Posted by: Cord

Re: Creaky Old Mods Journal - 10/10/06 10:39 PM

Wednesday

Ah cr@p. I am typing this at 3.30am GMT, on night shift. I was locking up one of our properties earlier and pulled on a door to shut it, not realising it had been wedged open. I must have been stood at a funny angle, and heard a loud 'squelch' in my left shoulder capsule, followed by a lot of pain I think I have either torn my cuff, or my anterior delt. Either way it sucks ball$. We drive stick over here, and changing gear in the van is murder at the moment. 2.5 hours till I can get some anti inflammatories down my neck and get some sleep. I think a trip to the physio is inevitable
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/11/06 12:31 AM

Quote:

Dereck, what exactly is "Hell Month"?




As I understand it, each platoon has to work as a team and for the entire month they are out in the bushes and getting minimal sleep (couple of hours a night). They are woken up with flash bangs and gun fire and this month is meant to break them down physically but mostly mentally. They will see a high level of drop outs at this time and if you can make it through this then you have a good chance of finishing the whole program. Since the work as a group they are only as strong as their weakest links. It sounded grueling. This is the best that I can understand it.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/11/06 12:42 AM

Tuesday, October 10, 2006 - Week 416, Day 1095

On holidays so started working out at 4:00. Did some light body stretches and then did 10 x 120 lbs for a warm up with the Seated Rear Lat Pulldowns so that I could get the proper feel and form. Then went at it.

Seated Rear Lat Pulldowns = 195 lbs = 5/5/5/5/6
Barbell Bent-Over Rows = 200 lbs = 6/6/6/6/6
Seated Isolated Bicep Curls = 69 lbs each = 5/5/7
Barbell Rear Shoulder Shrugs = 240 lbs = 9/9/7

Lat Pulldowns I was able to do the 195 lbs no problem so that is an increase. Was able to add 1 more rep for each Bent-Over Row so that is an increase. Bicep started hard but the 3rd set I owned ... and my left still could have done a few more; another increase. Shrugs I also upped from the last work out so another increase. Good workout over all.

Had supper immediately after working out and then sat for an hour and 15 minutes and then headed for class for Black Belt Training. I always arrive early so did my 10 minutes of stairs (up and then down is 1 so did 10 ... 1 complete per minute) and then I did 1000 skips. I then did my stretching and when class started I was ahead of everybody so I went right into my training. Mostly patterns but I need to perfect many of these.

After class headed home with one of the guys from my gym to watch the UFC Fight Night. Though Ken Shamrock vs. Tito Ortiz was the main card, I was more looking forward to the Ed Herman vs. Jason MacDonald as Jason is one of my Instructor's training partners from Arashi-do in Edmonton so sort of a vested interest. Jason finished off Ed in the first round by triangle choke and gave Ed a technical fight that was flawless. At a boy Jason. I've never met him but did watch him fight Patrick Cote and lose by RNC earlier this year. I think Jason shocked everybody but we were rooting for him.

Tomorrow spending the whole day with my wife as we are both on holidays. Thursday is sparring class and Friday is grappling class.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/11/06 01:39 AM

Dereck's 12 Week Update:

So after 12 weeks I thought I’d do an update on myself.

Quote:

Submitted 7/20/2006:

Neck = 17.25"
Chest = 48"
Waist = 36" (still fit in my 34" pants comfortably)
Upper Thigh = 24.5"
Lower Thigh = 19.5"
Calves = 15"
Arms = 16.5" Right, 16" Left (never had them the same; but close though)
Weight = 188 Lbs
Height = 5' 8.25"




Today’s measurements were:

Neck = 17.25”
Chest = 48.5”
Waist = 36.5” (still fit loosely in my 34” pants)
Upper Thigh = 24.5”
Lower Thigh = 20”
Calves = 15.5”
Arms = 17” Right, 16 5/8” Left
Weight = 195 lbs
Height = 5’ 8.375”

Chest slightly larger but not stronger. Waist is up a bit and so is my weight. Lower Thigh slightly bigger as well as my calves. Arms are slightly bigger and definitely stronger. Height … had my wife measure me a few times and I’m actually slightly taller then I thought … barely.

Here are my stats for my workouts: (Then vs. Now)

Barbell Bench Press = 237 lbs = 5/5/4/4/3 …………………………. 237 lbs = 5/5/5/5/4
Peck Deck = 370 lbs = 7/6/5 ……………………………………….. Don’t do anymore
Barbell Seated Military Press = 140 lbs = 5/4/4/4/4 ……………….. 150 lbs = 5/5/5/5/5
Barbell Upright Rows = 100 lbs = 6/6/5 …………………………… 110 lbs = 5/5/4
Tricep Press Downs = 130 lbs = 5/10; 135 lbs = 7/5/6 …………….. Don’t do anymore
Dumbbell Single-Arm Kickbacks = 89 lbs (per arm) 5/5 ………..… 79 lbs = 10/10/10
Seated Rear Lat Pull Downs = 175 lbs = 6/8/7/6/6 ………………… 195 lbs = 5/5/5/5/6
Barbell Bent-Over Rows = 200 lbs = 6/6/5/6/6 …………………….. 200 lbs = 6/6/6/6/6
Dumbbell Isolated Seated Curls = 59 lbs (per arm) = 6/6/5/4 ………. 69 lbs = 5/5/7
Barbell Rear Shoulder Shrugs = 205 lbs = 8/8/8…………………….. 240 lbs = 9/9/7
Barbell Deadlifts = 310 lbs = 7/6/6/5/5 ……………………………… 350 lbs = 4; 340 lbs = 5/5/1
Seated Calve Raises = 10 x 200 lbs, 10 x 225 lbs, 10 x 250 lbs …….. 10 x 240 lbs, 7,8 x 250 lbs (Rear Standing Calve Raises)

Taking into account I was sick for a couple of weeks during this time and had some set backs, this is still a good indication of my progress over the last 12 weeks.

Bench Press not really working and though I’ve gained ˝” on my chest I’m not impressed. Will be implementing Cord’s Incline Partials and then try later. Military Press doing okay and foresee further progress so will stick with it. Upright Rows also will stick with as still seeing progress. Kickbacks I knocked it down some weight to get a better feel but I will hold onto this till the next time I check things out. Lat Pulldowns a good increase and will continue with this. Bent-Over Rows not impressed with and will change out for something. Isolated Curls I’ve made excellent increases even with the bicep problems; another I will keep and work harder on plus I’ve gained some size. Shrugs I’ve also seen increases and will keep. Deadlifts good increases and will work even harder on to get to the 400 lbs. Calve Raises seen some size increase and even with ACL tear I’m doing okay with them and will stick with them. So basically will change the Bench Press and the Bent-Over Rows and check back in another 12 weeks to see where I may need to make further changes.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/12/06 05:11 PM

Wednesday, October 11, 2006

Day of rest and spent whole day with wife.


Thursday, October 12, 2006

Another day of rest spent with my wife. Was going to go to TKD tonight for sparring, which I need, but today is our 15th Anniversary (together 20+ years) so that takes priority. Off to Japanese Village tonight for supper at 6:00 and daughter will join us. This we do every year at this time.

Tomorrow grappling day ... I'm there.
Posted by: clmibb

Re: Creaky Old Mods Journal - 10/12/06 05:52 PM

Happy Anniverserary Dereck! You and your wife picked a good day to get married (my birthday!)

Casey
Posted by: Cord

Re: Creaky Old Mods Journal - 10/13/06 01:09 AM

Happy anniversary Bro'
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/13/06 03:42 AM

Thanks Casey (happy belated Birthday). And always Dave, thanks buddy.
Posted by: installer_swan

Re: Creaky Old Mods Journal - 10/13/06 04:06 AM

Happy Anniversary Man!
This journal is really helpful, to people like me I think, lots to learn from you guys, and also inspiring to see your goals and stuff. Really appreciated guys.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/13/06 04:12 AM

Thanks and thanks ... though I feel like I'm just ranting on. If you get anything out of what I contribute then all is good. If it is just for entertainment or to pass the time then I'm good with that as well. Thanks again.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/13/06 07:34 AM

Wednesday
Rest and gentle stretching and mobilisation of injured shoulder. Made appointment with physio.

Thursday
200 crunches, 1 set of slow press ups just to see what happened- encouragingly no escalation of discomfort in shoulder

Friday
physio confirms mild damage to supra spinatus (one of the rotator cuff muscles). Ultra sound administered, confirmed the exercises she wanted me to do for it. light weights are ok- total rest is contra indicated. Asked regarding bodyweight work, and she said that would be fine providing I find a chin up grip that is comfortable, and I warm up thoroughly before hand.

We talked about my training leading up to this injury, and her conjecture is that because I have been working with free weights and bodyweight for so long, my recent daliance with machines has forced my joints to work in a ROM unnatural to them, and she feels this may have been the main problem, with the pull on the jammed door being the proverbial straw on the camels back.

Lesson learned. No more machine work for Cord. ever.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/13/06 01:04 PM

As I suffer from shoulder injuries I feel your pain Cord and hope you get better fast. 32 and falling apart ... just wait till you are 38 ...
Posted by: MattJ

Re: Creaky Old Mods Journal - 10/13/06 02:08 PM

Sorry to hear that, Cord. Hopefully you will work through your injury with more sense than I have through some of mine.

*snort, chew glass*
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/13/06 06:52 PM

Isn't it odd; Cord, Matt and myself have all suffered some type of shoulder injury that has made us adapt as we've gotten older? Is this common in weight lifting ... though I did break my collar bone as a teen, tore my rotator cuff in my late 20's and crushed my vertebrea just last year?

Is it, those that play hard pay hard?
Posted by: Cord

Re: Creaky Old Mods Journal - 10/14/06 02:50 AM

Thats exactly it Dereck. Like it or not, no matter what we do, our bodies are in a cycle of cellular decay from late teens onwards. As you put miles on a car engine, no matter how well serviced it is, it is on the road to the scrap yard sooner or later.
The good thing about exercise is that in most cases our 'engines' last longer and can rev harder because of it, allowing us more time to moan and gripe about our aches and pains.

Forget 'live fast, die young, leave a good looking corpse', I have always preferred 'live fast, die old, take at least 10 of the b4stards with you'

My shoulder is no biggie, its a flare up of bad rotator damage I did in my early 20's. I know the rehab pattern well . Just this morning I have done 5 miles on my bike and 3 supersets of push ups and pull ups, then finished with my specific rehab work. As long as I 'listen' to every rep I should keep out of further trouble.

Here's to playing hard (and chewing glass)
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/14/06 02:52 AM

Friday, October 13, 2006

Arrived early to class like always to stretch and prepare, it's grappling day. Went through 4 different finishing moves with Randy who I've always found to be an excellent training partner and is one of the people that helped me to become better through the years by pushing me, and vice versa.

Class started with the Rear Naked Choke (RNC) starting from behind sitting down to standing and using your partners momentum to get behind them to apply it. Then we worked on the Guillatine first to apply and then with resistance. This was followed up with fighting off the Guillatine by our partner standing and straight up and then we become one at the hips and sweep them to the floor. First done lightly then with resistance. All very basic stuff that I've done over and over but we had quite a few newer people in class that needed these basics. Then we worked against each other from standing both resisting and both trying to get the RNC, Guillatine or the sweep. Then class was free rolling for the last 15 minutes.

After class I and three others stayed late to roll around more and then about 15 minutes later it was down to just me and Doug again, like always. We rolled for another 1/2 hour with each other and picked up the pace. With us it is technical but harder and we incorporate punching and light elbows. I like how he starts this, he will say "we shouldn't forget punching" and then thunders me to the ribs ... uggghhh! Not too tender but have some nice marks on my forehead and chin. Love these type of battle scars. Was extremely tired but if he wasn't giving up then I wasn't. He is my best training partner and vice versa ... with the exception of our Instructor.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/17/06 02:59 AM

Monday, October 16, 2006 - Week 417, Day 1096

Barbell Deadlifts = 340 lbs = 4 ... stop
Barbell Rear Calve Raises = 250 lbs = 13/12/12/12/12

I did a big no-no. First at around 7:00 I felt ill and thought I was going to throw up but didn't. I started to feel better so at 8:00 I got on my glider to warm up for 10 minutes. I then went into my lifting and had to stop because my lower back was hurting. I forgot to do my body weight squats and deadlifts, plus I forgot to do a light weight of the deadlifts to get a feel for the correct form. Instead I lifted and it did not feel right so stopped. I was going to try to attempt it again but my back said no and I listened. Stupid ... stupid ... stupid!

I've been on holidays for last week and now this week and let me tell you, it is hard to get motivated to workout even though I'm hanging around home. Usually when I take holidays I also take a break from weight lifting just to re-energize myself but this time I didn't as I had so much of a layoff due to being sick that I didn't think I could afford to. Perhaps I should have but I will plod on ... but smarter. What was I thinking ... or not thinking of?
Posted by: Cord

Re: Creaky Old Mods Journal - 10/17/06 10:52 AM

Dont worry Dereck, things will pick up

I got back in the gym yesterday, working around, and trying to help, my shoulder injury

Monday

1600m ergo rower split time of 1:52, and 32spm
Plate loaded leg press 12,10,7,7 200kg
Press ups (slow and careful) 32, 26, 22
wide grip horizontal bodyweight rows on smith machine (heels on bench) 19, 16, 14
Rear delt raise with outward rotation 5kg dumbells 16, 12, 11
Ergo Rower 400m 1:54 split, 32spm

Felt OK. a couple of twinges here and there, but my shoulder is improving, and this kind of work out will help keep me ticking over till healed.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/18/06 03:19 AM

Don't over do things Cord but good for you for keeping your program going.


Tuesday, October 17, 2006

Did class today as it was black belt training again (every Tuesday night). Got to class early and did the following continuosly without any break:

10 Minutes Stairs
1000 Skips
18 Pull-Ups
75 Push-Ups
100 Crunches

The requirements are 3 Kilometer run, 12 minute stairs, 5 Pull-Ups, 50 Push-Ups, 50 Stand-Ups, 100 Sit-Ups and 1000 Skips. This has to be done repeatedly in class prior to testing as this will be required the morning of the test as well. 3 Kilometer run I've done no problem, 12 minutes stairs I can muster out, Pull-Ups I kill, Push-Ups I kill, I prefer crunches but I may have to do Sit-Ups and 1000 Skips I can also do. Pull-Ups and Push-Ups I can do more of but a little exhausted today and knew I would need strength to do the other stuff so didn't push it too hard. Stand-Ups will be difficult and tiring especially if I do not have a good holder ... a work in progress.

Rest of class worked on the bag for kicks especially the spin return kick, then patterns and then one-steps. Progress going okay just fine tuning.
Posted by: MattJ

Re: Creaky Old Mods Journal - 10/18/06 12:52 PM

Dereck -

Does your instructor make accomodations for people like myself that can not do pull-ups anymore? Not sure my shoulders could take 75 push-ups, either.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/19/06 03:25 AM

Most definitely he does Matt. There are several people who won't be able to do things due to limitation with their bodies and he totally understand that. However for people who are capable but don't want to put the effort in, well that is another story.

Wednesday, October 18, 2006 - Week 417, Day 1097

Started out with the glider for 10 minutes to get my blood flowing and then did a warm up with 15 x 150 lbs. I was throwing the weight up and catching it ... luckily I didn't miss.

Today I gave Cord's partials for my chest workout a try. I figured about a month ago I did 290 lbs once while it was resting on my safety bars so thought I'd try there ... no luck and couldn't budge it. Then dropped 20 lbs and gave that a try and still no success. I then dropped it to 252 lbs and tried from the rack and was able to do the first one only but keeping the bar straight was extremely hard for the next ones, which I found I was fighting it too much. I needed a spotter to help get me on track but did not have a spotter so I looked in the corner and figured I'd use the NitroFlex collecting dust.

NitroFlex Bench Press (Partials) = 230 lbs = 5/4/4/4/4
Barbell Seated Military Presses = 150 lbs = 5/5/5/5/5
Barbell Upright Rows = 110 lbs = 5/5
One-Armed Kickbacks = 79 lbs (per arm) = 10/10

Now if you been following this your are thinking, 230 lbs on the NitroFlex and you are only doing partials but on the regular Bench you are stuck at 237 lbs for 5x5 ... this doesn't make sense??? Believe it or not if I can bench 250 lbs on the NitroFlex I can bench 300 lbs on a regular Bench Press. I have proved this time and time again so I know it to be true for the unit I have. I actually found the partials difficult especially with the heavy weight and with the NitroFlex you are starting from the bottom.

QUESTION FOR CORD: As I'm doing partials, I am elminating the negative lift that I'd get from a regular bench press. Will I see negative repercutions in the future because of this? And as a note, my bench only has a 45 degree incline so when I tried it was flat, as with the NitroFlex. Also I find for myself, and I hope others do as well, when taking a wider grip on the bar as I did, I actually lift less.

Military Press was a little difficult but got it done though the last set I had to push to get the 5th where as the others I possible could have done 1 more if I really pushed myself. Upright Rows I was pretty tired and was losing form so stopped them. My neck was also starting to hurt so when I got to the Kickbacks I only did 2 sets as my neck said it was time to quit. I did find for my Kickbacks that my triceps were not as tired as they usually were but that is probably due to the Bench Press Partials did not incorporate the triceps like I'm used to thus giving me that extra strength.

The partials I think will take getting used to but I wish I could do them on the regular bench ... any suggestions Cord? The NitroFlex is fine and safe so this is a good option and tomorrow or the next day I will see if my chest starts to hurt (the good hurt) so that I know I pushed it.

Grappling day on Thursday and haven't decided if I will go to the 9:00 AM class and the 7:30 PM class or just the 7:30 PM class. It is 1:29 AM so I will decide how I feel when I get up at 6:30 AM.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/19/06 05:51 PM

Quote:

QUESTION FOR CORD: As I'm doing partials, I am elminating the negative lift that I'd get from a regular bench press. Will I see negative repercutions in the future because of this?...... The partials I think will take getting used to but I wish I could do them on the regular bench ... any suggestions Cord?




I think we may be at a point of confusion. 'partial' reps refer to the range of motion, not just the positive phase. You still rep up and down just the same as you would a set of full bench press, its just you dont 'travel' as far.
Ever done 'pulses' at the bottom of a set of push ups- when your triceps burn out, but you kind of 'bounce' an extra few little movements for an extra burn on the chest? That 'pulse' inverted is the partial bench press ROM, including both positive and negative phases. You take the bar from the rack as normal, then drop the bar to the chest, and from there you just rep out with the smaller range of motion. You burn out and the catch straps stop you being crushed, then you get out, re- set the bar, rest and repeat.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/20/06 04:01 AM

I think I see what you are saying Cord and I think I'm doing this. Leave it with me and I will give it another go to see if I'm doing it right. Today a little tightness in my chest when I flex them ... and dang my shoulders hurt.

Thursday, October 19, 2006

Grappling day. Started out with 5 minutes sprinting the length of the dojang and jogging back and then 5 minutes stairs. Light stretching and then class. Instructor wanted to work one on one with a black belt training for his 2nd Dan so said, "Dereck teach the class grappling today. Start with some basics and then go ahead and feel free to teach some of your newer techniques." I thought I'd be nervous but soon as we divided off I jumped into it.

Started with a basic transition drill where your partner lies on their back with knees up and arms in prayer position. Person on top takes side control while sprawling and ensuring they are putting their weight on their partner. Then they transition to north/south, to side control on the other side, and then transition to top mount. The person on the bottom then bucks, traps and rolls their partner and then applies the violator where you grab the bottom part of the gi in a baseball grip and put your full weight on their stomach. This is followed by a knee to their butt and posting with your other leg and then jamming your elbows into their legs till they open their legs enough for "both" arms to pass through (otherwise you are setting them up for a triangle choke). In this position you use your posted leg to drive with your shoulder their leg to their opposite shoulder thus taking side control again and the drill continuously flows. After we did this for a while and I worked in with every group (6 people total; small class), I taught 3 different finishing moves with 2 of them that Matt had provided in a video and a 3rd I had learned some time ago from a video. I take videos that I think I can learn and then take them to class and work them out with partners, usually Doug who is a second Dan who shares the same ethusiasm that I do. I worked in with all 3 groups to ensure they were understanding each of the techniques correctly and then ended class. I then let allowed for anybody to stay and free roll but nobody could and I was left without a partner to roll.

Afterward Instructor liked what I did and thanked me for helping out as he needed to spend this time with the black belt. Said he overheard a lot of what I said and thought I was on track. Then said it was nice to show the extra techniques but not to show "all" of them and keep a few in the bag. If others have the passion for grappling they will take the same amount of time I do to figure things out and put in the extra training. I agree but also don't mind showing anything especially if it allows one person to "think" or makes anybody better. The better they get the better I will get.

Sorry for rambling, was excited and it I couldn't help but log it here as this is a martial art forum, though this is the Strengthen Forum, but strengthening is a part of who I am and what I do plus this is where this log is. Again apologize for the lengthy post.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/24/06 12:15 AM

Friday, October 20, 2006 - Sunday, October 22, 2006

Rest and relaxation; enjoying the last 3 days of my holidays.


Monday, October 23, 2006 - Week 418, Day 1098

Back to the grind but holidays were good for me. This is the first time 2 weeks felt like a month. A little tired to start the workout but got it going with 10 minutes on the glider, some warmups and then 10 x 120 lbs Rear Lat Pulldowns to get the motion and feel for correct form.

Rear Lat Pulldowns = 195 lbs - 6/6/6/6/6
Closed-Grip Lat Pulldowns = 160 lbs = 7/6/6/5/6
Seated Isolated Bicep Curls = 69 lbs Each Arm = 4/5/4
Rear Barbell Shoulder Shrugs = 245 lbs = 9/9/8

Rear Lat Pulldowns increase the reps by 1 per set, excellent. Swapped out the Bent-Over Rows and am trying the Closed-Grip Lat Pulldowns. The Rows incorporated the Middle Back with the Lower Back and Biceps as secondary muscles. The CGLP incorporates the Middle Back and the Biceps as the secondary muscle. I figure I'd give this a try as with the Deadlifts I still get the lower back work but we will see how this goes, a work in progress. Bicep Curls I did not fair as well as they were really drained and I believe due to pushing them on the first exercise and the second really incorporates them quite a bit eventhough I really focused on the back being worked. Shrugs went up 5 lbs and my reps did not suffer and will probably up again. I had to set the bar down on each lift as my grip is really sucking but the muscles had not been worked enough so pushed for a second try on each after I grabbed on to the bar again.

Just getting back into the grind off of holidays, having Monday Night Football on in the background as a distraction, and some other things going on probably took away from my workout a bit but not too bad.

Tuesday is Black Belt training class and will probably be doing sparring and then Wednesday is grappling day. Thursday is Leg day.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/25/06 02:02 PM

Tuesday, October 24, 2005

Went to class and they split the class in to black belts/black stripes and then colored belts. I opted to join the colored belts as they were sparring and I needed this more then my other black belt training. Wicked warm up all to do with kicking wave masters that I thought I was going to cough up a lung. 3 x 2 minute sparring matches and then I stayed late and did 1 x 3 minute match and a 1 x 1 minute match ... I was dead tired. Boy do I have a lot to work on, I suppose skipping sparring classes was not a good thing over the last year but oh well, learn from our mistakes.

I had felt ill about 10:00 AM at work but worked through it. Got home and took a Vitamin C pill, had supper and then headed to class. Wasn't a 100% but not horribly either but after done and home I realized I must have sprained my wrist and this morning my butt/hamstring is sore ... but I knew this would happen eventhough I stretched thoroughly before class.

A little run down today (Wednesday) but I can't miss grappling night tonight so will buck up and go to class.
Posted by: Diabolic

Re: Creaky Old Mods Journal - 10/25/06 09:57 PM

Holy damn freaking smokes! I just left when you guys started this, I love how this thread is packed full of information and progress. Keep up the good work guys, I look forward to following this thread.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/26/06 01:06 AM

Wednesday, October 25, 2006

Day started out with 10 high knees, 10 skipping knees, 10 V-Ups, 10 Leap Frogs, 10 Skiers and 10 Push-Ups. When done it was your partner's turn and you both had to do it 3 times. Like always I push hard on these.

Grappling day and started with some basic stand up skills, clinching and then takedowns. In the closing of the class I hooked up with my Instructor and I was swept to my bad knee and my knee is now done again. I knew that this was always a possiblity having a torn ACL so I accept this. Class ended and I stayed to grappler still but we started on our knees. Learned some good stuff grappling with my Instructor and then afterwards we talked a bit and I headed home for some Ibeprofin and to wrap my leg in an ice pack. I never swell normally but the ice is till good for it. Rest, Ice, Compression and Elevation (R.I.C.E.).

However now with this knee further injuried, and it hurts to put any weight on it ... I'll be off of Deadlifts for a while or any leg exercises for a while. Probably sparring yesterday did not help. Dang it.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/27/06 01:56 AM

Thursday, October 26, 2006 - Week 418, Day 1099

Being all banged up and bruised I was going to lay back and relax but I couldn't so I figured I'd workout anyways. Literally bruises on my face and arms plus a nice lump on my noise from an elbow last night. Knee killing me and can't put all of my weight on it plus still feeling the effects of the sprained wrist and hamstring/butt ... but nothing was going to stop me.

Light stretch and then 12 x 120 lbs for the Bench Press just to get a better stretch and the feel for the correct technique.

Barbell Bench Press = 237 lbs = 6/6
Bench Press Partials = 230 NitroFlex = 4/4/4
Seated Barbell Military Press = 150 lbs = 5/5/5/5/5
Kickbacks = 79 lbs (per arm) = 10/10/10

I thought before I did the partials that I'd just give it a go to see what I did have and I was pleasantly surprised that I could do 1 more rep per set then the last time. I then hit the partials. Military Press was okay but the last one I had to put my all in it to get the last one ... nothing in reserve. Skipped the Upright Rows for time and because my shoulders were tired. Kickbacks were okay but since I do these bentover with one leg forward and one back, I could feel the pressure on my left knee when doing the left side so had to modify my stance so I did not feel any pain.

Glad I worked out but now afterwards of sitting back and watching Supernatural, Survivor and Ultimate Fighter 4 ... my neck is sore but that is probably from yesterday as well for all of the clinch work, not to mention my own neck problems. All manageable for now.

Class tomorrow so not sure going or not. There is a TKD Sparring interclub tournament going on tomorrow so the Instructor will not be there as will some of the students. People will show up and our 2nd Dan Doug will probably teach class. If I go possibly with us both we could have another grappling day if we both agree to teach. Otherwise I'm good for nothing as I can't kick nor run but lie on the ground and roll I can ... or I will if I can.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/28/06 04:38 AM

Quote:


1600m ergo rower split time of 1:52, and 32spm
Plate loaded leg press 12,10,7,7 200kg
Press ups (slow and careful) 32, 26, 22
wide grip horizontal bodyweight rows on smith machine (heels on bench) 19, 16, 14
Rear delt raise with outward rotation 5kg dumbells 16, 12, 11
Ergo Rower 400m 1:54 split, 32spm




Over the past 10 days or so, my rehab has continued similar to the above, as the shoulder has improved, I have begun to superset the push ups and horizontal chins, and also change width of hand placement in every set. This helps stress the rotators function as shoulder capsule stabiliser.

For specific rehab, have gone from static contactions working against a towel, through to rep work with a 3lb dumbell. basic mobilisation has upgraded to assisted stretching and rotation with a broomhandle.

Still not 100% but improvement is steady, and on days where the shoulder is resting, i am finding renewed focus on my cardio, which was inexorably being pushed lower in my priorities than lifting upon returning to a commercial gym. Every cloud
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/28/06 10:44 AM

One day at at time, one step at a time. Hope your recovery goes well and you are able to dive right back in ... with a little more caution next time. Man we two are stubborn aren't we?
Posted by: Cord

Re: Creaky Old Mods Journal - 10/28/06 11:10 AM

You know, I would have been less put out by it all if I had injured myself training- tearing a muscle pulling on a door is, quite frankly, depressing. It is interesting to here the physio's take on the machine work being a straw on the camels back though- lesson learned.
My two best friends got the go ahead to open their strength conditioning facility a couple of days ago, so come christmas I will have free run of an unbelievable facility called 'Core'. Cant wait to post a link to the website with pictures of the gym. I am member No.000- a lifetime complimentary pass you are gonna freak when you see the kit that is going to be in there. Even at the planning stage, they attracted the endorsement of the British Olympic association, who will be sending some of their teams there for their conditioning work.

Get this shoulder back in shape, and 2007 is going to be one lactic acid drenched, torture fueled riot
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/30/06 06:25 PM

Friday, October 27, 2006 to Sunday, October 29, 2006

Friday decided to rest as I was drained plus there was no way my knee was going to let me do anything. Saturday woke up to snow so shoveled. Sunday the snow finally stopped and I snow blowed. Stuck around home the weekend and rested, watched TV especially NFL Football on Sunday. Knee still sore so will skip class till possibly Thursday but will play that by ear.

Today, Monday, I received THE CALL. Surgery for my ACL is scheduled for Friday, December 15, 2006. Happy but scared.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/31/06 01:51 AM

Monday, October 30, 2006 - Week 419, Day 1100

Very tired tonight but I scheduled myself to workout and that is just what I did. I wanted to use my ACL being sore as an excuse but that would not fly. Started with light stretching and then 10 x 120 lbs of the Rear Lat Pulldowns to get the correct feel and form.

Rear Lat Pulldowns = 195 lbs = 6/6/6/6/5
Closed-Grip Lat Pulldowns = 165 lbs = 5/5/5/5/5
Seated Isolated Dumbbell Bicep Curls = 69 lbs (per Arm) = 5/5/5
Barbell Rear Shoulder Shrugs = 250 lbs = 8/7/7

Dropped 1 rep on my lat set due to I had nothing else to give. Don't feel so bad as my shoulders were also telling me they were done. Close-Grip does incorporate more bicep I find then the Bent-Over Rows which is eating up my strength for doing my bicep curl, however I did better then the last workout on Monday. Shrugs I went up 5 lbs and did pretty decent though I lost my hand grip and had to set the bar down for a nanosecond to regrip and keep lifting.

I could feel my ACL shifting and their was a slight pain while lifting ... surprising what is used for stabilizer muscles (the knee). Could really feel it in the Shrugs and probably more so now that I've rested 2.5 hours. Tomorrow Push Day.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/01/06 01:54 PM

Tuesday, October 31, 2006

Long day and pretty tired. Was planning on doing my Push workout but shoulders were still very tired from yesterday with the Lat Pulldowns and Shoulder Shrugs that incorporate these muscles. Opted to give these muscles a good rest so that they are fully rested and good to go when I do them ... hopefully Wednesday.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/02/06 01:50 AM

Wednesday, November 1, 2006 - Week 419, Day 1101

Today was bring your child to work day so my daughter came with me. We only did half our lunch so we left a half an hour early at 4:00 so I was home by 4:30 to start working out. Started with some light stretches and then went right into the workout.

Barbell Bench Press = 242 lbs = 5/5
Bench Press Partials = 230 NitroFlex = 4/4/4
Barbell Seated Military Press = 152 lbs = 5/5/5/5/5
Kickbacks = 84 lbs (per arm) = 10/10/10

I figured since I saw an increase the last time I did my chest that I'd up it by 5 lbs and do a short set before the partials. Was able to do the extra weight and with the partials the first 2 sets were awesome as I was able to push past the 6"-8" that Cord recommended. I could really feel it in the chest and with the last set I had to really struggle to get the last one.

Military Press I upped by 2 lbs and was still able to get the full 5x5 though the last 2-3 sets I did not have the extra to do another. I had good form and it was hard but there was no extra in the tank especially for the last one. Opted to not do the Upright Rows as my shoulders were very tired and I will monitor this to determine if I will keep these out all together or add them back in. I am trying less then more for now and if I still make progress then I will keep them out.

Kickbacks I added another 5 lbs and it was like I added nothing to the workout and felt like previous workouts. I was pumped to do this exercise as the whole workout was pretty darn good ... I'd give myself a "A" if I was grading this workout. By the way ... as I record everything I used to grade my workouts at the end. This way when I looked back I knew there were areas to work on. I may start doing this again this way I will push myself more ... we shall see.

Daughter had such a good day with me she bought Chinese Food for supper. I'm not a big fan but my wife and daughter are so I did not want to ruin it. I then headed out with a buddy to go hot tubbing to relax, stopped by at Earl's for a drink and some ribs/hot wings and then headed home (just got home). Will try class tomorrow but will opt out of anything that will affect my knee as it is horrible right now. Catch you on the flip side.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/03/06 02:08 AM

Thursday, November 2, 2006

Instead of going to class I have opted to stay home and rest the knee, may try going to class tomorrow. Nice things was my Instructor called last night when I was out and spoke to my wife to check up on me. That felt good and appreciated.

Started a dang cold which I never seem to be able to shake which has been for about 6 months. Comes and goes but always hanging around. Wife thinks it is allergies but with having tests done about 10 years ago maybe it is time to go again. Head is clogged right now and nose stuffed. This will be a difficult sleep tonight and with me being a poor sleeper already, I'm going to be one tired boy tomorrow.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/06/06 01:39 PM

Friday, November 3, 2006 - Sunday, November 5, 2006

One long rest break. Haven't worked out since Tuesday and haven't done a class since further injuried my ACL more then a week ago. Tonight is grappling class ... I'm going to chance it. Tuesday going to workout.
Posted by: TimBlack

Re: Creaky Old Mods Journal - 11/06/06 02:29 PM

I didn't feel like posting it in a new thread so I thought I'd post here...

I Deadlifted 170kg today for 1 rep. That's 374lbs. I am just so incredibly chuffed that I had to mention it!

Edit: Oh, and I'm still weighing in at 150lbs (of lean, mean, deadlifting machine )
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/06/06 02:54 PM

Tim, you "the man". Jealous as can't lift because of stupid knee and won't be until after June 2007. Good for you.
Posted by: MattJ

Re: Creaky Old Mods Journal - 11/06/06 09:23 PM

Nice job, Tim. That's very good for your body weight!
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/07/06 01:14 AM

Monday, November 6, 2006

Light warm up in class and then right into stand up swimming, underhooks and then clinching. Added was takedowns to a ground position and then stood up if you had a controlled position for more then 5 second so the previous skills could be worked on. I had to opt out at that point as my knee couldn't take it. Class ended and I felt like I missed out on some good fun. Stayed for another 1/2 to grapple one on one with Doug starting from the knees. We worked each other over and the matt burns to my face plus the blood on or doboks from his ear and lip and my forehead left us drained. Man I love grappling.

Tomorrow I will come home and workout as I may have plans to see a Hockey Game later with a buddy.
Posted by: Cord

Re: Creaky Old Mods Journal - 11/07/06 08:05 AM

Progress is slow with this shoulder, since my last post i have tried full pull ups, and the shoulder just cannot stabilise through the ROM at present, so have to stick with the horizontal bodyweight rows. Recognising that the shoulder problem will be leading to a natural dominance in the uninjured side, I have put some dumbell work in the programme to ensure this does lead to long term inbalance.

So now the routine looks like this:

Rowing: 1200m
Leg press 4x6-8
incline dumbell press 3x8-12
One arm dumbell row 3x8-12
Rear delt raise (with anterior rotation)3x8-10
Weighted Hyper extensions 4x8-10
Push ups/horizontal row 3xsuperset
Weighted ab crunch 4x10-12
Rowing 1200m

I am doing this 3-4 times per week, and it is working well enough, i just cant wait till I can go back to doing full chins and weighted push ups, but its still a bridge to far.
Patience is a virtue- that I am trying to hang on to
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/08/06 01:38 AM

Keep on recovering Cord.

Tuesday, November 7, 2006 - Week 420, Day 1102

Light warm up with body weight exercises and stretching and then did a light 12 x 120 lbs with the Rear Lat Pulldown to get the muscles going and to get the form proper.

Rear Lat Pulldowns = 195 lbs = 6/6/6/6/6
Closed Grip Lat Pulldowns = 165 lbs = 5/5/5/5/5
Seated Isolated Dumbbell Bicep Curls = 69 lbs (each arm) = 5/5/5
Barbell Rear Shoulder Shrugs = 250 lbs = 8/8/8

Lat Pulldowns I was able to go up by 5 reps total. Closed Grip Lat Pulldowns stayed the same but these really drain the biceps and I notice it when I get to them. For the curls the first 5 were okay but a little struggle with my right arm. The second set I had to assist the right hand to finish the 5. I stopped there and then did the Shoulder Shrugs and then went back to the curl to get the 3rd set.

Starting this workout I knew a lot of my body was tired from last nights grappling class. I could really feel it in my neck and arms, especially my triceps. Last night when leaving class my forearms and grip were drained and I believe it effected this workout.

It almost feels with this workout I don't need to workout the biceps anymore. Many of the programs I've seen have eventually dropped the biceps all together as they get worked out enough. Being that I hate bicep curls I have opted to stay with them. ????? Yes, stay with them. I would feel like I was taking the easy way out so I'm going to stick with them as I feel they still need more work so by isolating them they will eventually get to where I want them ... hopefully.

Class tomorrow, workout on Thursday and then play the rest of the week by ear. Tomorrow I also go in to get fitted for my knee brace required to wear during and after surgery. Fun, fun!
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/10/06 09:38 AM

Wednesday, November 8, 2006

Class started with 5 sets of 30 skiers over slammer shields, 10 monkey jumps and then 10 up and 10 forward lifts with the medicine ball. Felt great afterwards and then we had races. There were 4 groups of 3 and the first group had to race 4 laps (there and back) and the last two had to do 10 knuckle pushups. The second and third group the same, with me being in the 3rd group. I figured with my bad knee I was destined to do knuckle pushups and didn't really care as I can do those standing on my head ... literally. Anyways my group goes and something happened, ego kicked in and I came in second. Then we are told all of the winners are going to race for another 4 laps. I'm exhausted and very sore but I now know I will be doing knuckle pushups. He breaks it down so that 3 of the winners go first and then the last 3 of the winners go. I was in the last group and when it was my turn again something happened ... that darn ego kicked in again and I pushed it. On the final lap coming back people were cheering and I kicked it into the next gear and finished second by a nose. Then something bad happened, I crashed and my extersion asthma kicked in. I went and took my inhaller but I still couldn't get my heart rate and breathing controlled. Class started stretching and I worked my way back into class but had to leave as I was spinning and thought I was going to puke. Instructor followed as it is a rule that nobody feeling ill leaves alone to ensure they don't get injured or pass out. 10 minutes later I finally get things to a point I can stand up without getting wobbly and I rejoin class. Instructor realizing that I pushed myself too much allowed me to take a white belt aside to go over their pattern plus punching and kicking fundimentals.

Get home that night and coughing up flem plus the knee is killing me. What was I thinking? IDIOT! Lesson learned.


Thursday, November 9, 2006 - Week 420, Day 1103

Barbell Bench Press = 247 lbs = 5/5
Bench Press Partials = 230 NitroFlex = 4/4/4
Barbell Seated Military Press = 152 lbs = 5/5/5/5/5
Kickbacks = 84 lbs (per arm) = 10/10/10

Went up 5 lbs more on the Bench Press. I had nothing in reserve on the second and last set but I got it done. Found partials hard after that especiall in the 2nd and definitely the 3rd set. Military Press found hard as well and took sure will power just to finish it. Kickback ... love them still.

Friday doing nothing and my wife and I are going to watch movies downstairs while my daughter has her friends over for a sleep over. Saturday up early as I have a BJJ class in Edmonton and talked my buddy to finally come down and try.
Posted by: TimBlack

Re: Creaky Old Mods Journal - 11/10/06 05:42 PM

Wow tough luck on the Wednesday training Dereck, but hey it's gotta be better to train too hard than be too lazy
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/10/06 06:09 PM

You said it.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/12/06 03:08 PM

Friday, November 10, 2006

A day of rest spent with my wife watching movies.


Saturday, November 11, 2006

Went to a BJJ class with my Instructor and a few people from my school. I had been sent here last year by my Instructor to train prior to competing in a tournament. Tough 1.5 hour class that is go ... go ... go. It was tough but I loved it and I realized that my skills are on par with others who train more then I do. I held my own in the free grappling afterwards and did 4 x 5 minute boughts with 30 second breaks in between.

Today, Sunday, some sore areas on my body, matt burn on the back of my head and forearems, knees are raw and sore ... but I'd do it again. I'm trying to get in as much as I can before my surgery.

Last night was a 40th B-Day for a friend but I let my wife drink as tonight we have a 36 B-Day to go to and I will drink here instead. Monday I will probably workout or go to class but not sure as we have Monday off for Rememberance Day.
Posted by: Cord

Re: Creaky Old Mods Journal - 11/15/06 08:12 AM

The rehab continues, and as progress is made, so my routine changes.

the dumbell rows and horizontal pull ups were working the back and Bi's OK, but every time I tried a full pull up, the shoulder was not loving it. Assessment- need to work the specific ROM rather than working hard around the injury. Cue change in workout.

First off, cardio.

Still on the ergo rower- 2100 meters split into intervals, 100m @ split time of 2.30 stroke rate 28-30 then 200m @ 1.36-1.40 and stroke rate of 32-35. Thats 7 HIIT bursts.

Leg press 3x8-12 220kg
Wide grip Lat pulldown (alternating to front and back) 3x10-15 130lbs
push ups 3x failure
Upright rows 2x10-15 100lbs
Bicep Curls 2x10-12 25kg dumbells
weighted Hyper extensions plate 3x10-15
weighted Ab crunches 3x10-15

4x2 minute round heavy bag.

The whole thing takes 1hr flat. And the frequency is Mon, Tues, Thurs and Fri.

The pulldowns are making the shoulder capsule stabilise through its 'problem' ROM. The upright rows work both the delts and the rotator cuff that was damaged, and the bicep curls are in there to compensate for the lesser loads the arms are experiencing during the lighter pulling exercises I am forced to do at the moment.

I am so pleased to be able to punch again- Joy
Posted by: MattJ

Re: Creaky Old Mods Journal - 11/15/06 10:43 AM

Quote:

but every time I tried a full pull up, the shoulder was not loving it. Assessment- need to work the specific ROM rather than working hard around the injury.




Me too. I am still trying to work pullups, though. I am working them partial ROM until I feel the slightest pain in my elbow. Seems to be helping, but I'm wondering if I should just avoid the excercise altogether?
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/15/06 01:20 PM

Good to see you are working out still Cord, one step at at time. I also expect from you to let me know this when I have to take all of that time off for my knee.

As for Matt, I think you are on track and stopping when it hurts. Little by little I believe you are working up the endurance and strengthening the area which is good. I have to do the same thing for my shoulders, little by little and don't push it too much otherwise I'm right back to square one. Thankfully I can say that recently my shoulders have not been giving me any problems ... knock on wood.

Monday, November 13, 2006

Class starting with stations. (1) Skiers over slammer shields, (2) Hand Grips, (3) Skipping, (4) Push-Ups on push-up bars and (5) Sprints. Each was for 1 minute and 30 seconds without breaks and full out. Then light stretching and into target kicking with partners with paddles finished with round house kicks starting at 1 per paddle up to 6 and then back down to 1. Then the class worked on wrist locks and breaks with myself the Instructor's demo partner. Love wrist locks and breaks.


Tuesday, November 14, 2006 - Week 421, Day 1104

Surprisingly the body is a little sore from BJJ on Saturday plus having a class last night. Light warm up with body weight exercises and stretching and then did a light 10 x 120 lbs with the Rear Lat Pulldown to get the muscles going and to get the form proper.

Rear Lat Pulldowns = 195 lbs = 5/5/5
Closed Grip Lat Pulldowns = 165 lbs = 6/6/6
Seated Isolated Dumbbell Bicep Curls = 69 lbs (each arm) = 3

STOPPED. I couldn't do any more Lat Pulldowns then 3 sets and could not get the 6 reps per set that I had done previously. The Close Grip ones I did get a few extra reps but body still too tired to get more then 3 sets. Bicep curls I struggled with just getting 3 and was the icing on the cake and let me know that I was not recovered enough to continue so I stopped before I did any damage. I wasn't really getting anything out of the workout that advanced me so why continue.

Will allow body to rest before giving this a try. Bothers me that this happened but I have to listen to the body.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/19/06 02:25 PM

Wednesday, November 15, 2006

Rest

Thursday, November 16, 2006

Class; nothing too interesting.

Friday, November 17, 2006

Hockey game with buddy. Had a few drinks and then went over to his house from 10:30 to 1:00 with my wife to visit and have some more drinks. Got home and played X-Box 360 till 4:00 AM and felt tired so put the game on pause for a second and actually fell asleep. Woke up at 4:30 and then decided I'd better go to bed.

Saturday, November 18, 2006

Got a call at 9:00 AM to see if I wanted to head over to BJJ but as it takes an hour to get there and class starts in a half an hour, plus I'd have to get up and eat, not to mention the grog of too little sleep and alcohol I opted not to. Then got an offer to grapple at 11:30 so I went to this.

Went to class where it consisted of Doug (2nd Dan), my Instructor and myself. Doug is the person who called me in the morning and actually went to the BJJ class and still showed up for this. I figured we were going to grapple and was told only where shorts/pants and my UnderArmor. Then I was handed some MMA gloves which I looked shocked and said I thought we would be grappling. Got the laugh and said sure, there would be some of this.

As there were three of us only we set it up for 5 minute matches and started from our knees as my knee is toast. This session was about "ground n' pound" and that is what exactly happened. First was my Instructor and myself. After the match I was told to hit harder. He had me hit him in the side of the head repeatedly until I was using enough force and then told me to hit even hard to the body. Then it was Doug with my Instructor, myself with Doug, myself with my Instructor, Doug with my Instructor and then myself with Doug again. We each had 4 matches, 2 against each other with 2 back to back and then while the others fought you got a 5 minute break. What an eye opener. Doug and I hit each other frequently when we grapple but this was taking it up a notch or two. Battered, bruised, matt burns ... I absolutely loved it.

That night I had friends over to watch the UFC and cheer for GSP to get the belt.



Sunday, November 19, 2006

Going to rest again. Had a crappy workout this week that I didn't finish and haven't worked out since. I actually started pains in my lower right abdomen that didn't go away till Friday and was a reason I stayed away from working out. I've had this pain on and off for a year but I believe that it is a pulled muscle and not an appendix or hernia thing ... or at least I'm hoping. I think it is from when I do my Lat Pulldowns because I work the abs as well and I really struggled that day and then the pain started about an hour after I finished the workout. I will monitor this.

Monday back to working out, Tuesday and Friday I'll do class and then workout Wednesday or Thursday, if not one of those days being class as well so that I'm doing something for 5 nights straight.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/21/06 09:23 AM

Monday, November 20, 2006 - Week 422, Day 1105

Was thinking of doing class instead today but opted to work out instead since it has been a while since doing my chest and because last week was sort of a bust for me on working out. Plus I need a full 2 days off to recover before hitting the weights again for my PULL day. Started with some light stretching to warm up the muscles and joints and then right to work.

Barbell Bench Press = 247 lbs = 5/5
Bench Press Partials = 230 NitroFlex = 4/4/4
Barbell Seated Military Press = 152 lbs = 5/5/5/5/5
Kickbacks = 84 lbs (per arm) = 10/10

After 10 days since doing my last PUSH day I was have not lost anything. I did however find it harder to accomplish it but that is to be expected. On the Military Press on the last set and the last rep, I finished it with shear will power alone. I lost the momentum and had finished the four when I brought it down to rest and I thought to myself I have to get 5. I pushed so hard that I could feel it in my obliques and lower back ... but a good feeling. Only did 2 sets of the Kickbacks because on the last set for the left side I found that I was swinging the weight which I caught and finished the last 4 off in good form. My left arm was so drained that I opted to stop and not do the third set.

Class Tuesday, Wednesday either class or take time to visit my Grandma, Thursday PULL day and then Friday class. I can't miss Friday class as it is grappling day.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/24/06 11:01 AM

Tuesday, November 21, 2006

Class consisting of partner drills and boxing. Worked a little on proper breathing as well. Drills such as repeated jabs plus working body to head with combinations. A little on shelling, basics but you always have to go back to them, and then exploding into combinations. Proper body mechanics using the core.


Wednesday, November 22, 2006

A day of rest and visited my Grandma. She's old school from Leatherhead, England ... also where my father was born. A lot of the same old stories but you let her talk because she enjoys your company. She's 86+ years old and still lives on her own in her house ... that's how I want to be when I get older ... self sufficient.


Thursday, November 23, 2006 - Week 422, Day 1106

Light body stretches then 10 x 120 lb Lat Pulldowns to get form and to further workout muscles.

Rear Lat Pulldowns = 195 lbs = 6/6/5/5/6
Closed Grip Lat Pulldowns = 165 lbs = 5/5/5
Seated Isolated Dumbbell Bicep Curls = 69 lbs (each arm) = 5/5/5
Rear Barbell Shoulder Shrugs = 250 lbs = 7/7/6

Lat Pulldowns are starting to come back. Working the full 5 sets takes aways from the Closed Grip Lat Pulldowns but I'm good with that. I really paid particular attention to the muscles when working them ... awesome. Biceps curls worked well and was happy. Shoulder Shrugs went down but I was exhausted.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/24/06 04:46 PM

As I was finishing my previous post I got a call from my wife in tears as she was in a car accident on the highway due to ice and snow conditions. She started to fishtail and then spun around when she was hit by a truck. Her car is totalled and she is very shooken up but is okay. A knot on the back of her head, hand is all bruised and cut up but otherwise just very stiff, sore and tired. Police, insurance and now have to wait to see when we can get our property from the vehicle and wait for the adjuster to tell us how to proceed. Then have to buy another vehicle ... many won't the holidays be festive.
Posted by: MattJ

Re: Creaky Old Mods Journal - 11/24/06 05:02 PM

Very sorry to hear about the accident, Dereck. But I'm glad to hear that your wife is not too hurt. Best regards on a quick recovery.
Posted by: Cord

Re: Creaky Old Mods Journal - 11/24/06 07:10 PM

Crikey!! i am sorry about the accident, but delighted that your wife is home safe and 'relatively' unscathed. Looks like you get a thanksgiving after all eh?
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/25/06 10:54 AM

Thanks guys. She just needs the extra attention and to let her know things will be alright. It is just metal and that she is more important. She didn't sleep to well last night as she kept replaying things over and over in her head. Today we go to see if we can get her personal belongings from the car.

Friday, November 24, 2006

At the urging of my wife I went to class Friday night for grappling. Did not think I could really get into it thinking of her but what should have been an 1 hour to 1.5 hour class turned out to be a 2.5 hour class. Technique taught for the first 40 minute with drills to keep things continually moving and then free rolling for the last 20 minutes. After class we are allowed to stay late so I did. Rolled with 2 people prior to class ending and then 3 people after class including Doug and my Instructor. Doug and I ended up rolling for 1/2 hour straight ... I couldn't believe it. We were exhausted, matt burned and ready to call it quits. I've never rolled that long and people were surprised at the length of time and actually stayed to watch. I got home around 10:00 and checked up on the wife who was going to bed so I showered and went to bed too ... as I was exhausted. I beat her to sleep which I never do.

Saturday, November 25, 2006

Going to see about personally belonging from wife's car. Shopping for daughter's birthday gift and then perhaps see some friends tonight to get my wife's mind off of this incidient.

Sunday, November 26, 2006

Was invited to King of the Cage by my Instructor. One of the students in our class is friends with the promotor who got us seats at 1/2 price in the second row on the floor. It will be my Instructor and his wife (also Instructor), my wife and myself ... this should be good.
Posted by: TimBlack

Re: Creaky Old Mods Journal - 11/25/06 11:43 AM

Sorry to hear about the accident Dereck, hope everything gets back to normal for the holiday season.

Half an hour's worth of rolling Now that's a fun way to get in your cardio!
Posted by: MattJ

Re: Creaky Old Mods Journal - 11/25/06 11:53 AM

Dag! 30 minutes is a LONG time to be sparring, especially on the ground. I have done a few 15+ minute matches, and was so wrecked from those that I could barely drive home.

Excellent job!
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/27/06 12:59 PM

It was a draining night to say the least. Usually on Friday nights I go to bed after 4:00 AM and that night I went to bed just after 10:00 AM. More impressing was that Doug was doing this earlier with my Instructor prior to class. This guy has cardio like no other I know and keeps going and going ... like the Energizer Rabbit ... and Doug is 155 lbs and probably 44. Then on Sunday there was a grappling tournament and one of the guys, Chris Ade, had is fight canceled for King of the Cage due to his fighter couldn't get over the boarder so he grappled in this tournament. Chris is a Middle Weight but fought in both the Light Heavy Weight and Heavy Weight divisions back to back 16 matches ... unbelievable ... and he was still bounding around refreshed at the King of the Cage venue. That's excellent cardio.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/28/06 01:36 PM

Monday, November 27, 2006 - Week 423, Day 1107

Barbell Bench Press = 247 lbs = 5/5
Bench Press Partials = 230 NitroFlex = 5/4/4
Barbell Seated Military Press = 152 lbs = 5/5/5/5/4
Kickbacks = 84 lbs (per arm) = 10/10

Draining weekend and very little sleep. In two days I've had 7.5 hours sleep. Instead of working out at night like I usually do where I've eaten supper and rested, I worked out after work but I was doing this on an empty stomach and was extremely tired. I used to work out after work but at that time I ate prior and was fired to go, tonight I wasn't but I did it none the less to fit in with the late supper. Also because I'm preparing for my lay off due to my ACL surgery, I've been cutting back the calories and have dropped 2 of my 5 meals. This also means I've dropped some weight to around 191 lbs.

Bench was good but the partials were harder then I did previous. Lost momentum on the end of the Military Press but I was still satisfied because I really pushed them. Kickbacks I only did 2 sets as the triceps were done from previous use.

DERECK'S TIPS:

I've seen it at gyms and just with working out with average friends. People swing the weight thus not getting a proper workout just so they can lift larger weights. The swinging I mostly see is on the bicep or tricep exercises so I thought I'd throw two of my exercise up here ... so feel free to comment, question or critize.

1. Isolated Bicep Curls

As you know I do these for my biceps and look like this:



I have however modified these so that instead of bringing them up immediately I take the weight directly to the floor and then lift again so that each lift is like doing the first one thus making them slightly harder as you do not have the momentum you would normally and you won't get the swinging effect. On the lowering part I do them slow so I get the full effect of this part of the lift and then when they touch down I re-adjust and lift up steady but fast ... though you'd never guess it. This I find really isolates the bicep work ... though remember focus on the bicep doing the work as this makes a difference.

2. Tricep Kickbacks

This is my favorite excercise of anything and probably one I pride the most. They look sort of like this:



The difference I do is that I do this standing and leaning over a bench but I don't put my leg on a bench, though I did in the beginning. I put most of my weight on my arm that leans over the bench and on my back leg. The leg on the bench in this picture I use as a post only and not much weight is on it other then to keep you stable and resides like a tripod in the middle (between back leg and leaned over arm). Once you have the weight distribution figured out then it is a matter of picking up your dumbbell and ensuring that you arm stays glued to your side. I like to bring it up first into a bicep type of curl so that I get the full range of motion extending it back. When extending it back make sure it is in-line with your back and if you want you can twist your wrist at the end for added tricep action. Then without swinging it bring it back with controlled momentum to the bicep type curl and repeat. If you swing it you won't get as good of a workout and I catch myself when I get tired doing this so watch for that.
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/29/06 09:28 AM

Tuesday, November 28, 2006

Was absolutely drained today and had no energy even at work where during break I kept falling asleep. I barely made it home and I would have considered this impaired driving. Came home and laid down on the couch and after supper I was so sapped of energy I knew there was no way I could go to class tonight ... not to mention my hamstring/butt muscle and knee pains. Suffice it to say I went to bed early as I had no choice ... the body won.

Wednesday, November 29, 2006

This was my day planned for resting and I will still do this regardless of yesterday. Tonight I'm going to kick back in the hot tub at the Millenium Place and then go for ribs or hot wings at Earls. Thursday grappling class and Friday my Instructor's MMA Instructor is coming to teach class so that will also be a good class. Now to figure out where to fit in my other workout for the week?
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/01/06 05:43 PM

Thursday, November 30, 2006

It started last night but unfortunately continued all day ... the runs. No nice way to put that. Felt literally like crap all day and when I got home I knew there was no way to attend grappling class ... white gi's and all you know.


Friday, December 1, 2006

Not missing tonights MMA/grappling class with my Instructor's MMA Instructor. I'd poop my pants for this one.

Saturday is daughter's 14th birthday and then plan to go shopping at West Edmonton Mall and do their nails and stuff. I will try to catch up on a workout that I missed during the week.
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/04/06 06:08 PM

Grappling on Friday was awesome. 2.5 hours total with a good 40 minute workout and then technical training for another 40 minutes. Class ended and almost everybody left except 3 or 4 of us that stayed to learn more and to roll with Mike. I wasn't aware he was a purple belt in BJJ but was certainly amazed how he tied me up with his uniform when rolling. I got probably more time rolling with him then anybody and loved every minute of it including all of the tapping. I have come away with so much more that I can't wait for our regular class.

Saturday, December 2, 2006

Daughter's birthday and I ended up going to West Edmonton Mall with everybody ... specially since my wife still is a scared to drive on the highway since her accident. Left at 9:00 and got home after 4:00 ... too long. Then I played Oblivion till 4:30 in the morning.

Sunday, December 3, 2006

People still came over to visit for daughter's birthday. After left I played over 8 hours of Oblivion. Monday is workout day no matter what.
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/05/06 12:41 PM

Monday, December 4, 2006 - Week 424, Day 1108

I'm on the countdown, 11 more days till my ACL reconstruction surgery. Excited but very scared and won't like all of the time off. I haven't been impressed with how things have been going. Sick, tired and just not getting things done. It has been 2 weeks since I did my PULL exercises and with such a short period of time I have to get in as much as I can so I had better buck up and get at it.

Light stretching, body weight exercises and Rear Lat Pulldowns 10 x 120 lbs for form and technique adjustments.

Rear Lat Pulldowns = 195 lbs = 5/5/5/5/5
Barbell Bent-Over Rows = 180 lbs = 8/8/8/8/8
Seated Isolated Dumbbell Bicep Curls = 69 lbs (each arm) = 4/5/4
Barbell Shoulder Shrugs = 250 lbs = 6/7/6

I could tell I had not done this for 2 weeks as I could only do the 5x5 for the Lat Pulldowns. I switched back to the Bent-Over Rows as I haven't been able to do the Deadlifts where I was also getting my lower back workout. Will have to up the weight back to 200 lbs I believe to get the 5x5. Biceps curls were harder then I thought they would be but the layoff has much to do with this. Makes me wonder what I could actually lift if I did them first and did not do them when they were already exhausted from doing 10 other sets prior to doing them. Switched out the Rear Shoulder Shrugs for the Front Shoulder Shrugs. I found it difficult to do without shoes for the rear for some reason and did not get near the workout I do normally. The reason I wasn't wearing shoes was I have a huge blister that is raw from Friday's BJJ class and with Saturday and all of that walking and then yesterday ... it hurts big time and is nasty.

Note: Is this thread dieing? Should I continue? I was going to use this or start another for my recovery notes on the ACL surgery and possible pictures. Good idea or not?
Posted by: bo-ken

Re: Creaky Old Mods Journal - 12/05/06 01:54 PM

I wish you the best of luck on your surgery. If you want to change this thread to detail your recovery I don't have a problem with that. I don't think this thread is as active as it used to be.

Are you going to be able to train at all after surgery?
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/05/06 02:00 PM

Not sure. I've been told that I will need to take it easy in the beginning and my surgeon said he wants me back regularly to see where I am in my recovery and will know what I can do at each visit. I will be doing physio during this time within about 2 weeks of the operation ... the time after is critical so that I don't tear the remaining patellor tendon (between knee and shin) and the pieces they reattached as the new ACL. If either breaks then I have no recourse for further surgeries to fix it and will be worse off.

I tried doing many of my exercises and tried not to use my leg but found that this is used quite a bit for a stabilizer so most of my exercises will have to be stopped until the surgeon gives me the go ahead. Perhaps will do some body weight exercises or something to keep me active at least. I will play it day by day ... as well as my X-Box 360 that I bought for my recovery time.
Posted by: Cord

Re: Creaky Old Mods Journal - 12/09/06 03:26 PM

This thread isn't dying buddy! sorry I have not been as forthcoming with posts, just I have been coasting a bit whilst my shoulder mends. Things have been different whilst I was away though, so here is the week that was.

Sat 2/12: 2 mile jog on the seafront. 6x3 minutes bag work with 20 crunches within the 1 min 'rest' between rounds

Sun: 100m (approx) (steep) hill sprints x8. 4x3 mins heavy bag

Mon: 6x3 min rounds light sparring with my Dad (hands only- kicking is 'not gentlemanly nor civilised' apparently, though it would seem stepping on my lead foot and pushing me over is the very height of sportsmanship )

Tues: Rest (hey, I was on holiday after all)

Wednesday: 20 groiners/20 plyo squats 4x3 mins. 4x3 mins heavy bag

Thursday: 10x100m hill sprints with heavy bag shouldered (alternating left then right)

Friday: Rest

Despite my best efforts, Homecooking has made short work of my waistline, but it was worth it for a good family christmas. Eating gets dialed back to normal tomorrow, and should be back to my nearly buff self in a week or so
Back to the gym for some good old fashioned resistance work tomorrow morning
Posted by: bo-ken

Re: Creaky Old Mods Journal - 12/11/06 12:55 AM

Cord your Thursday work out sounds hardcore. Also, sparring with your dad has to be fun. My dad and I used to weight lift together all the time but not so much anymore. How is the shoulder?
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/11/06 11:31 AM

Tuesday, December 5, 2006 - Thursday, December 7, 2006

Tuesday took as a total day of rest. Played Oblivion pretty much the whole night till 2:30 AM. Wednesday was grappling class and I stayed 2.5 hours again putting in a considerable amount of time on the mat and had another 1/2 continual roll with Doug to finish things off; game is getting better. Thursday is my wife and my day to sit back and catch up on things so spent the whole time with her.


Friday, December 8, 2006 - Week 424, Day 1109

Barbell Bench Press = 247 lbs = 4
Bench Press Partials = 230 NitroFlex = 4/3
Bench Press Partials = 220 NitroFlex = 4/4
Barbell Seated Military Press = 152 lbs = 5/5/5/5/4
Kickbacks = 84 lbs (per arm) = 8/10/10

For not doing this 12 days since last I expected some results to go down the toilet.


Saturday, December 19, 2006 - Sunday, December 10, 2006

Did class Saturday which was my first for having kids in a class as it is family day. Only went as I'm winding down before the operation and need to get in some more time before I can't; not much a class unfortunately. Then went Christmas shopping for my wife, came home and played Oblivion until 4:30 AM. Sunday a relax day and play Oblivion until 1:00 AM. Seems to be a common theme.

Plans for the week. Monday and Wednesday working out. Tuesday and Thursday class; Tuesday grappling & Thursday fundimental TKD. Friday ... this is the surgery day.
Posted by: Cord

Re: Creaky Old Mods Journal - 12/11/06 05:29 PM

Quote:

Cord your Thursday work out sounds hardcore. Also, sparring with your dad has to be fun. My dad and I used to weight lift together all the time but not so much anymore. How is the shoulder?




The shoulder is coming along good thanks going to try some chin ups tomorrow see if I can ditch the lat pulldown.

Training with my dad is always fun, we just play tag really, but its a good laugh and opens up plenty of mikey taking opertunities

Yes the hill sprint carries were horrible. If I am truthfull, it was technicaly 6x100m sprint 2x100 leaden footed jog, 2x100m wheezing stagger
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/12/06 09:36 AM

Monday, December 11, 2006 - Week 425, Day 1110

Rear Lat Pulldowns = 120 lbs = 10 (Warm Up)
Rear Lat Pulldowns = 195 lbs = 5/5/5/5/5
Barbell Bent-Over Rows = 190 lbs = 8/8/8/8/8
Seated Isolated Dumbbell Bicep Curls = 69 lbs (each arm) = 4/4/4
Barbell Rear Shoulder Shrugs = 250 lbs = 5/6/9

Today was my pre-op for my ACL surgery for Friday. Talk to the physiotherapist and I won't be able to lift more then 10 lbs for at least 6 weeks. Physio starts 4 weeks after operation when staples removed. Not sure I'm looking forward to this. Came home and did the above workout before supper.

Lat Pulldowns were hard. Bent-Over Rows pretty easy. Suffered on the Bicep Curls and finished off with the Shoulder Shrugs that were very difficult and had to set the bar down a few times to regrip. Did 9 on the last set as I realize that this was the last Shoulder Shrug I will be doing for quite some time so put my all into it till exhaustion.
Posted by: bo-ken

Re: Creaky Old Mods Journal - 12/12/06 01:13 PM

I am guessing since you can't lift more then 10 pounds martial arts classes are out of the question. Well looks like your xbox 360 is going to be replacing the gym for a little while. Maybe your therapy will go well and you can get back to training sooner then you think.
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/12/06 01:49 PM

Definitely no TKD and no BJJ until at least 3 months and probably longer. I've been advised it takes 3 months for the bone to bone to heal. I've been told I should expect up to 6 months but I will play this by ear and my continued visits back to the surgery will hopefully have his go ahead prior to this time. SUCKS!
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/13/06 01:57 PM

Tuesday, December 12, 2006

Grappling day ... my last till after the operation.


Wednesday, December 13, 2006

Will be my last day for working out. It is PUSH day and will try to get the most of it tonight.
Posted by: JoelM

Re: Creaky Old Mods Journal - 12/13/06 07:02 PM

Quote:


Wednesday, December 13, 2006

Will be my last day for working out.




Not the last one for forever, just a while.

Have a good workout and take care of yourself.
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/14/06 11:45 AM

Wednesday, December 13, 2006 - Week 425, Day 1111

Barbell Bench Press = 252 lbs = 4
Bench Press Partials = 225 NitroFlex = 4/4/4/4
Barbell Seated Military Press = 152 lbs = 5/5/5/4
Kickbacks = 84 lbs (per arm) = 10/10/10

Well that was my last workout till I am able to again. Finished at 1,111 work outs ... that is a feat in itself.

For the past weeks I have been decreasing the amount of calories I've been taking in by cutting out some extra meals and reducing the amount I'm actually eating. This is in preparation for my surgery as I won't be working out and I wanted my body to gradually get used to not eating all of that extra food. In the last 1.5+ weeks I've lost 5 lbs and I've noticed it in my workouts as I'm finding things much harder.

One big kick at the cat so up the Bench Press 5 lbs. Tough but got it out. Goal when getting back it to increase this ... not like I'm not already trying. Military Press I really put in the effort to get it done but only got 4 sets as the last one my neck was getting sore and today I can really feel it; not good. Was impressed how I pushed the 3rd set to get the 5th one ... pure stubbornness. Finished off with my favorite exercise and I did it proud.


Thursday, December 14, 2006

Had a poor sleep last night. Nose was stuffy, didn't go to bed till 2:00 AM, woke up repeatedly, saw something down the hallway that scared me (stress related) and my wife said I snored because my nose was plugged. I knew this as well as if I snore I wake up immediately as I'm a light sleeper. Woke up cranky and got to work a few minutes late. Calmed down now but not a good start.

Phone today at 2:30 to see when the surgery is scheduled for tomorrow. Will go to class tonight which will be my last for a while. Probably won't be on the boards as much but will try to check back when I can to see what is up. Everything is in exceptional hands with Cord. Take care all and have a good Christmas and New Years ... or December break.
Posted by: Cord

Re: Creaky Old Mods Journal - 12/14/06 12:16 PM

Cheers Dereck, best of luck with the operation, with your determination I am sure your rehab will be speedy and successful. Enjoy your time off from here and from training, and you will come back even stronger than before
(Good luck on the xbox360 as well )

A very merry christmas to you and yours
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/14/06 12:49 PM

Always a pleasure Cord and thanks. The same for Den and yourself and the rest of your family ... as well as the rest of the forum memebers who frequent this thread.
Posted by: Cord

Re: Creaky Old Mods Journal - 12/15/06 09:55 AM

Sunday 10th

After a week away from the weights I was in the gym at 9am to make up for lost time. Still being careful with the shoulder though.

Leg press x4
Lat pulldown to front x4
Dips x4
Upright row x3
Dumbell curl x3
crunches x4

Monday

should have done some cardio, but dang it I have missed my weights

Leg press x4
pulldown behind neck x4
Push ups x4
Side raises x3
Tricep Pushdowns x3
Oblique crunches x4

Tuesday

10 groiners/10 plyo squats 4x3 min rounds
Heavy bag 4x3 min rounds

Wednesday/Thursday

The season took priority here- works meal and day on the town, followed by a much needed restful day before starting night shifts thursday night.

Friday

going to the gym before my shift. Going to try unassisted chins tonight- see how the shoulder feels. Verdict to follow.
Posted by: Cord

Re: Creaky Old Mods Journal - 12/20/06 01:38 AM

Friday 15th

Pull ups were OK for the first 5, but then on rep 6 my rotator lost its stabilising ability and i had to stop and switch back to Lat pulldown. this is still a great improvement as last time I tried them i could not do one due to the shoulder not wanting to play.

Sat/Sun

Rest- encouragingly, although my shoulder gave out on me the day before, there was no 'bad' soreness in the capsule today

Monday 18th

Leg press x5
Lat Pulldown x5
Dips x5
Upright row x4
Dumbell Curl x4
weighted Crunch x4

Keeping with a weight i could do no more than 12 with, I only allowed 30 seconds rest between sets, the idea being to focus on recovery abilities rather than maximal workload per set. By the final set of each exercise I burned out at around 7 reps. the whole workout took just under 30 minutes for 27 sets to failure. Pumped and gassed

Tuesday
A workout involving agility, patience, coordination, awareness and steady pace stamina- christmas shopping with the wife in a much too busy Cambridge town centre
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/28/06 01:31 PM

Not back 100% but doing fine. Here is the low down on the operation.

Went in on Friday, December 15, 2006 for 8:00 AM. They rolled me the the prep room at 8:45 AM. Doctor came to check me out. The anesthetic doctor came and checked me out and I told him I had problems getting sick afterwards plus didn't like going under and said would take care of me. Rolled me in at around 9:40 AM. Got my IV in my forearm (usually hand) and I was out in seconds which was the best I've ever gone under. I woke at 11:20 AM as they rolled me into recovery and they were surprised I was awake. I talked with them and they said I probably would not remember this but I told them that I was almost totally awake and I would for sure. They got me to my semi-private room (good insurance from work) at 1:00 PM which turned out to be private because I didn't have a room-mate. The freezing in my knee was to last 8 hours and they said then would continue to check on me so that when it came out they would be ready to give me drugs. After freezing out I had no pain. They came continually Friday afternoon and night to check on me and I still didn't have any pain. Saturday came and still no pain and I had to get up 4 times to go to the bathroom and I walked without crutches. They couldn't believe I had no pain and was walking without crutches. Saturday they came and taught me how to walk on crutches and then released me and I was home by 1:00 PM.

All of Saturday no pain. I should mention I had not slept since waking up in recovery and stayed up Saturday night and did not go to sleep until Sunday night. Sunday night my knee hurt like hell. It was pain so I started taking the pain medication they gave me and it did not work at all. By Monday pain would have been fine but I was beyond that point but thankfully my wife's mother was a retired nurse and her father has recently gone through a hip replacement a few months back so still had pain medication that did work but it knocked me out bad. I was in bed Sunday night through all of Tuesday in a drug induced pain. Wednesday wasn't a bad day as my wife had gone to my GP the day before and got me new medication that allowed me to think clearly and get myself up out of bed. Wednesday night while sleeping I jerked my leg really bad and woke up screaming in pain and thought for sure I had retorn it ... that was pain ... very bad pain. During the days with my leg up and icing regularly I was able to get into my X-Box 360 and Oblivion which is what I've been doing pretty much since. I've been putting in 12 to 18 hours a day on this thing if you can believe it. Yesterday I was able to move around a bit without crutches as well as today. Head clear, very little pain unless on my leg a lot, otherwise doing just fine.

Here is a photo of my leg and its 25 staples the day after surgery when I got home. 19 down the middle and then ones on the sides and one at the top that can't be seen in this photo. If you look closely you can see the word YES as I had to write "yes" on one knee and "no" on the other with a marker.

Free Image Hosting

So I will continue to heal up and will be getting the staples out on the 3rd. Then 4 weeks from the operation date I start Physio and then I will see when I can start weight lifting lightly. I've got the urge to get back at things as believe it or not, from the time I started preparing for this and cutting back meals and then after surgery, I've lost between 10 to 15 lbs so am around 183 lbs now. Plus not using my leg and constantly adjusting the straps on this Donjoy Brace and comparing my leg size, it has shrunk in this short period of time.

I also thought I'd mention that for the first two days after the surgery I had no drugs. I then took medication for 10 days and stopped Christmas day. I had pains but I could manage them and as long as my leg was up and not moving it felt not too bad. I still feel pains but I've been living with pains so no problem. Physio ... I'll let you know then if I can live with the pain.
Posted by: TimBlack

Re: Creaky Old Mods Journal - 12/28/06 02:01 PM

Sounds like your recovering well bud, look after yourself and don't do anything stupid
Posted by: Cord

Re: Creaky Old Mods Journal - 01/04/07 02:10 PM

The univerity gym closed for the holidays on the 21st of december till Jan 2nd, so home training and one off sessions here and there were all I was aiming for, and by george thats all I did!

Wednesday 20th Dec. Dip/chin/plyo squat/lateral raise/stomach crunch 4x circuit

Thurs 21st Dec. 8x hill sprints (60m) 8x 2 min rounds heavy bag.

Saturday 23rd Dec. Went to the gym I used to be a member at for a one off session. Took advantage of access to some heavy dumbells for incline press, did some seated low cable rows, then pyramided up to 300kgx3 on their plate loaded leg press! This is the heaviest I have leg pressed for about half a decade, and I was very happy (and a touch dizzy). Stoked up by this I did a nice superset of upright row with dumbell shrug, then finished off with low cabel curl/high cable pushdown supersets. Nice.

Christmas Day: Between opening presents and a champagne breakfast I managed to run off my hangover and do some push ups and chin ups over at the kids playpark- very 'Rocky'

26th-29th are just a haze of booze and chocolate.

30th- the circuit from the 20th December x5 (extra one due to guilt for previous days excesses)

New Years Eve: back to work during day. Saw in the New Year in style in the evening.

New Years Day: Didnt get to bed till 5am, and was at work on nights this evening, so just slept through

Jan 2nd: My patented 'undo christmas' cross training routine.

1.5 mile run
Chin/push up/side raise circuit x3
3 mile bike ride
4x 2 min round on heavy bag
Plyo squat/stomach crunch superset x3

Jan 3rd: same
Jan 4th: rest.

Back into the 'proper' gym tomorrow morning.
Posted by: Dereck

Re: Creaky Old Mods Journal - 01/04/07 02:25 PM

Staples removed yesterday. Walking without crutches for the past 4 days and getting better. Starting physio in a week and am already a head of the game for recovery. After starting physio I will gauge how I am feeling and then lightly get back into weight lifting. Very anxious to get back at things but won't push it.
Posted by: Cord

Re: Creaky Old Mods Journal - 01/13/07 08:42 AM

Jan 5th: was going to go to the gym, but darn it, I am just enjoying the peace and quiet of my garage too much to face the sweating hords of those with new year resolve. Same workout as Jan 2nd and 3rd.

Jan 6th: 3 mile bike ride. 4x3 mins heavy bag. 3 mile bike ride. 3x20m frog hops/stomach crunch superset.

Jan 7th: Rest

Jan 8th: As Jan 2/3/5

Jan 9th: Back to the gym, but only to use the free space upstairs (complete with dip/chin station, heavy bag and circuit apparatus).

4 reebok steps set parallel to one another approx 1m intervals, each set higher than the last.

travelling plyo jump on to then off each 4 steps, turn around then jump clear over them on return. 2 min non stop, alternated with 2 min heavy bag till 5 'rounds' of each completed.

2x chin/dip superset.

Jan 10th & 11th: Oh my giddy aunt! Doms in my calves and my knee tendons hate me. Rest, like the old man i am

Jan 12th: The interactive 'Rocky' experience
Trained at work whilst watching Rocky 1 (the ability to do such as this is a welcome occasional perk).

Chins/press up/lateral raise/stomach crunch/plyo squat circuits x5- all whilst rocky trained on the screen next to me. 'Gonna fly now'

Saturday 13th: Rest
Posted by: Dereck

Re: Creaky Old Mods Journal - 01/16/07 02:55 PM

32 days since my surgery and I'm getting antsy plus I can feel my stress levels going up as weight lifting and martial arts calmed me.

I've been walking around without crutches since after Christmas plus have not taken any medication since Christmas Day. Some discomfort for sure but nothing I'm not used to. Start physical therapy on Friday afternoon and am looking forward to my leg getting back to normal. Wearing a fulltime DonJoy brace and the only time I take it off is to shower in the mornings so looking forward to losing this soon.

My neck that I injured in 2004/2005 has been really bothering me in the last week and a bit; more so then normal. I believe that weight lifting helped to make it stronger and now without this strength training those terrible aches and pains are working their way back. After my physio appointment I am going to see if I can start back lightly with weight lifting on Monday. I will have to modify many things as I cannot stand and do certain lifts nor can I put any pressure on my leg of that magnitude yet. It will be modify and adapt for the first while but anything is better then sitting around idle.

Don't worry, I won't push it and will stop if I feel anything but I'm going stir crazy and the X-Box 360 can't seem to fill all of the voids I have.

I've lost a total of 15 pounds since a week before my surgery where I started to reduce the number of meals I was eating and the amount of each meal. I'm 180 lbs and just don't feel like myself. Some friends jokingly said that happens when you get off the juice.
Posted by: Cord

Re: Creaky Old Mods Journal - 01/16/07 03:50 PM

i should think that some pulldowns, bench, and seated press/shrugs wouldnt be out of the question now, providing you can sit in such a manner as to not put pressure throught the knees. See how you go buddy
Posted by: Dereck

Re: Creaky Old Mods Journal - 01/30/07 12:22 AM

Update. It has just been over 6 weeks since my operation and I've been out of my brace now for 10 days plus this is my 4th week back at work. I've been doing physical therapy and tomorrow will be my 5th one. 7 are covered by Alberta Healthcare and after that I have to pay $45 though my work will cover me for $500 a year. I've been making steady increases but still working on bending my leg straight as well as further back as I still have pains when I do this. The front of the knee I'm starting to feel some pains in the spot where the bone was taken out of my knee and where a hole is now that I can put my finger into and when standing up the skin sinks into. I hope that this pain eventually goes away as grappling I'm on my knees a lot and this will be extremely uncomfortable.

After the operation I lost 15 lbs and have recently gained 5 lbs in just over a week ... bad weight; now 185 lbs. I did some measuring and I've lost size especially in my legs but that has to be expected. Just in my arms (R=16.5", L=16") I've lost a considerable amount that bothers me. I've lost muscle tightness and tone and I will need to work hard to get this stuff back. Now for the good news.

Monday, January 28, 2006 - Week 426, Day 1112

My goal is to lift light as I have to work back into this and I cannot put any undue pressure on my knee so this means no exercises where I stand up and use heavy weights. This workout is a work in progress and will play with it until I find something that works for me and then I will make adjustments as my surgeon and physcial therapist advise. When lifting I'm doing this with the brace on though I've adjusted it from 10/90 to 10/120 so there is more mobility in the leg.

I start with some light stretching and I notice immediately my body has been doing nothing for too long as even this felt involved. I'm tired, very tired. I stayed up until 2:00 AM downloading music (legally) for a workout CD to get me hyped. I believe I got only 2.5 hours sleep and not even a deep sleep though I did a 20 minute nap before I worked out. So the workout I was still a little tired but afterwards not so much. So remember, as I had to remind myself, I'm tired, lost size and strength and working around an injury.

Barbell Bench Press: 152 lbs x 5 reps for warm up; 222 lbs x 5 reps x 3 sets

Rear Lat Pulldowns (Machine): 120 lbs x 5 reps for warm up; 175 lbs x 5 reps x 3 sets

Barbell Seated Military Press: 100 lbs x 5 reps for warm up; 130 lbs x 5 reps x 3 sets

Tricep Presses (Machine): 90 lbs x 5 reps for warm up; 125 lbs x 9 reps; 125 lbs x 12 reps; 135 lbs x 9 reps

Seated Isolated Dumbbell Bicep Curls: 59 lbs (per arm) x 5 reps x 3 sets

Barbell (zero weight) Front Body Squats: 3 sets of 15 reps

Standing Calve Raises: 2 sets of 30 reps


Aftermath. Surprising doing the warm up on the Bench Press I wasn't sure that I could even do the 222 lbs but actually it was fairly easy and only struggled on the last rep on the last set otherwise I'm already to up the weight. Lat Pulldowns very easy as well so will up those. Military Press I can also up this next time. Triceps are still my strongest muscle and favorite by far. To think I can do more weight with my Triceps then for the Military Press. When getting the dumbbells ready for bicep curls I looked and they were at 69 lbs each ... wow ... I'm actually proud of that as I would do these after my back exercises that used these muscles and I could still do those weights for 3x5. I think if I did just the bicep then I could have done 75 lbs an arm. Anyways wasn't too difficult and I could have done more reps especially with my left arm as it is still stronger, though smaller. Squated with only the bar and the legs were happy as weight is out of the question at this time; don't want to push it. Same with Calve Raises as I was going to do 3 sets but the back of my knee said no and I listened.

Over all I'm okay with this. It was light and I'm not sore or feel like I really did too much though in a day or so I may know different. I will change some things up as I did not hit the middle/lower back. Surprising this took me 1.5 hours but that is only because I'm also moving a little slower and was resting sometimes 5 minutes between sets. Again a work in progress and I'm looking forward to more.

My goals at this point is to get stronger. I won't be able to do any pivot sports till probably June but I will wait for the surgeon to tell me as I have regular scheduled visits with him where he will check my progress with my second coming up on February 7th. So when I go back to TKD/BJJ I will hopefully be as strong if not stronger then I was before as now I will solely be focusing on weight lift and weight lifting only.

I'm back.
Posted by: MattJ

Re: Creaky Old Mods Journal - 01/30/07 07:20 AM

Quote:

I think if I did just the bicep then I could have done 75 lbs an arm.




That's very impressive. At my peak, I used to do a 1 rep max of 150-155lbs standing barbell curl, at a body weight of a bout 165-170. But I don't think I could have ever done 75lbs with one arm.
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/03/07 03:00 PM

Friday, February 2, 2007 - Week 426, Day 1113

Light stretching and some light bench pressing with 150 lbs to get warmed up and to get the right mechanics.

Barbell Bench Press = 227 lbs = 1x4, 1x5, 1x4
Rear Lat Pulldowns = 180 lbs = 3x5
Closed Grip Lat Pulldowns = 155 lbs = 3x5
Barbell Seated Military Press = 135 lbs = 3x5
Standing Tricep Presses = 140 lbs = 3x7
Seated Isolated Bicep Curls = 59 lbs each = 3x6
Barbell Front Squats = 70 lbs = 3x10
Calve Raises = 70 lbs = 3x10

I upped the Bench Press but perhaps to premature. I was trying to do things light to work back into things but I'm realizing that this will take some time to recover but is a priority for me and will be working on making big gains. I upped the Lat Pulldowns and am going to up again as I had more. I added Closed Grip Lat Pulldowns as it incorporates the middle back which I didn't touch really last workout. Military Press I upped and will again as still had more. With the brace on it is surprising how much support I have. Tricep Presses I upped as well but I'm not liking this and will instead incorporate weight dips next time. Upped 1 rep for the Bicep Curls. I'm not one for doing this exercise but I like the after affects so do so. This is also going to be one of my priorities; bigger arm (triceps doing well and play a big part in this). My left has so much more in it and could have easily did 8 or 9 reps each time; its like I'm holding back but my right doesn't have anymore in it. I added weight this time for the Squats and Calve Raises and in fact did the Squats and then Calve Raises and then rested and then did another set. I figured I had the bar up already just get both done at the same time. I know, it isn't much weight but I could feel it in the front of my knee and perhaps I'm doing too much already as the bone to bone takes 3 months to heal and it has only been 7 weeks since the surgery. On Wednesday I meet with the surgeon again and see what he says; I'll play this one by the book to be safe.

All and all I'm just glad to get back into this as I missed it and my stress levels need it. I need to keep my mind busy and though I hate fretting about losses and worrying about weight lifting, it keeps my mind off of bad things because I can be one hell of an evil scary guy.
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/06/07 01:52 PM

Monday, February 5, 2007 - Week 427, Day 1114

Barbell Bench Press = 227 lbs = 3x5
Rear Lat Pulldowns = 185 lbs = 3x5
Closed Grip Lat Pulldowns = 155 lbs = 3x5
Barbell Seated Military Press = 140 lbs = 3x5
Weighted Tricep Dips = 150 lbs = 3x10
Seated Isolated Bicep Curls = 59 lbs each = 3x6
Barbell Front Squats = 80 lbs = 3x10
Calve Raises = 80 lbs = 3x10

Bench Press I was able to do the full 3x5 lifts. I really have to work on this and get it up. I will need to work hard, eat more and rest. Upped the Lat Pulldowns by 5 lbs; it was a little tough but was able to do it. Closed Grip Lat Pulldowns were a little easier this time as I focused more on the muscles I was using. Military Press went up 5 lbs without a problem so "may" up next time. Exchanged the Tricep Presses for Weighted Dips and was happier as I found I was incorporating too much shoulders in the presses whereas the dips I have to focus on the triceps. Bicep curls were easier and I will up next time the repetitions before I do a weight increase. Squats/Calve Raises I upped by 10 lbs but I question if I should as the knee still has discomfort and is far from healing; will discuss with Surgeon on Wednesday morning.

Tuesday will be a rest day and I will rent some movies. I will also be training my daughter (14) and wife (37) for the first time as they want to tighten some muscles. I am working on a light plan to start them out with. They are both active as my daughter does step aerobics and my wife walks daily (and has for 8+ years). They just want to do some fine tuning and I'm more then happy to help out.

Wednesday I have my follow up with my surgeon and will see where we go from there. I have many questions so hopefully this will be a good meeting. I then have physio at the end of the afternoon. Thursday I will work out again and Friday I have physio and will rest after that.
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 02/06/07 02:29 PM

Jeeze I can only curl around 50lbs on one arm, maybe 55 on my stronger left, and just 110 on barbell curl. STRONG! lol
Way to keep up with training after the injury! Stay hungry!
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/07/07 10:12 AM

Thanks for the props.
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 02/07/07 12:28 PM

Anytime bro.
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/08/07 12:35 AM

Tuesday I was tired, really tired. I came home and rested and then trained my wife and daughter who were really gun-ho. I was excited for them and though I didn't push them to hard I gave them encouragement, and today on Wednesday they are feeling the tightness and aches. I've encouraged them that this is good and that continued training with again on Friday will give them the goals they want. I then watch "Flags of our Fathers" and "The Guardian" and then headed to bed.

Wednesday I had a 9:30 appointment with my surgeon at the hospital. Unfortunately due to 2 other doctors being gone my surgeon had to take on their patients and I did not get out of there until 11:30. The meter had ran out at 10:30 and luckily no ticket was on my vehicle and hopefully I won't find one in the mail. Most of the people were old timers and I made a comment later at work that I disliked old people ... more out of anger for the wait. This bit me in the ass as after physio when I went to leave I found my shoes missing and a pair of old goloshes where the only things left. I had to go home with my gym shoes and then later received a call saying an old person had taken my shoes by mistaken. DOH! Like I want them back now but charma must have bit me in the ass for my earlier comment.

Anyways the surgeon says I'm a head of the game and I can now lift some weights with my legs but less then half that I would normally do. He assures me that the feeling will come back in the left side of my knee/leg and I will again meet with him in 8 weeks and he will see where we go from here. He encouraged me to continue lifting weight ( ) but when I asked about TKD and BJJ he said 6 months, repeated again and told me that is what he told me before. I knew it but I guess I head to hear it again. Saddens me and currently I'm feeling down but I'll get by somehow and put more into my lifting.

Lifting Thursday, training wife and daughter Friday. I'll need to focus and when I come back in June I will be bigger, stronger and faster then when I left ... or that is my goal.
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/09/07 11:29 AM

Thursday, February 8, 2007 - Week 427, Day 1115

Barbell Bench Press = 227 lbs = 3x5
Rear Lat Pulldowns = 185 lbs = 3x5
Closed Grip Lat Pulldowns = 155 lbs = 3x5
Barbell Seated Military Press = 145 lbs = 1x3
Barbell Seated Military Press = 140 lbs = 2x5
Weighted Tricep Dips = 155 lbs = 3x10
Seated Isolated Bicep Curls = 59 lbs each = 3x6
Leg Extensions = 100 lbs = 3x5

Bench Press felt slightly difficult but I was able to get it done. Not impressed with this and I need to get back the numbers but I believe my shoulders are holding me back. Lats stayed the same. Upped Military Press only to find out that 5 extra pounds was too much and had to drop it back. Tricep Dips upped by 5 lbs and will do so again next workout. Arms pretty much the same thing but I really concentrated on the lift and slowed the decent and it felt great.

Leg Extensions ... I hadn't done these forever and when pulling the attachment out I had to wipe the cobwebs and dust from it. I haven't used this in years due to I exceeded the amount of weight I could lift with it but as well from information I read they are not to good for you. I was surprised when my surgeon, a sports surgeon, said he wanted me now to work on isolation exercises and he wanted me to do leg extensions. I questioned him and he insisted, and being who he is I have complied. I will work into these slowly as even 100 lbs which I though I'd blow through was slightly discomforting for my knee.

Afterwork I have physio today and then tonight I train my wife and daughter again.
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/13/07 11:30 AM

Monday, February 12, 2007 - Week 428, Day 1116

Barbell Bench Press = 227 lbs = 3x6
Rear Lat Pulldowns = 185 lbs = 3x6
Closed Grip Lat Pulldowns = 155 lbs = 3x6
Barbell Seated Military Press = 140 lbs = 3x5
Weighted Tricep Dips = 160 lbs = 1x12
Weighted Tricep Dips = 170 lbs = 2x8
Seated Isolated Bicep Curls = 59 lbs each = 2x6
Seated Isolated Bicep Curls = 59 lbs each = 1x9
Leg Extensions = 100 lbs = 3x10

I started my workout just shortly after supper and this made a heck of a difference. I had a BBQ steak, 2 eggs over easy, 1 hashbrown, 1 large glass of milk and 1 piece of cheese cake with carmel chocolate chip topping ... so lots of protein.

I upped my Bench Press by a repetition per set that I felt good about. The last set I had to push it out to get it and had to arch my back a bit but got it done. Also upped repetions on both Lat Pulldown exercises. Military Press I think next time I should be able to go up by 1 as I felt I had 1 or more in reserve. Triceps were rocking last night and I blew through the first set. Triceps are my favorite body part and maybe that makes the difference as to why I excell at these. I will up these again next workout though I wish I could do my Kickbacks but will have to wait longer for the knee to heal before I attempt that. Bicep Curls felt the same but on the last set I thought I'd push it to see what I had. I didn't go to failure so I think for sure next time I've got to up these. Leg extensions I upped 5 reps per set which I think was premature. This doesn't seem like a lot of weight but for my knee it is. What I do is lift with both legs "equally" and then lower mainly with my bad leg. Lifting I didn't have too much of a problem but lowering I did at the very end of the set. Felt some twinges of pain which I then stopped. Today, Tuesday, the leg feels just fine but all the same I won't push it.

I think a big part of why things worked well in this is that I'm starting to come around and my body is reacting to the stress of lifting and I'm hoping for even more gains. Eating and then lifting within an hour or so played a big part. After lifting I also had a protein drink to help further. For the first time I used an iPod while lifting as I usually listen to the stereo. With the music right in my ears I was pumped to lift and it showed.

Grade: A

Tuesday I will be working with my wife and daughter in their training; which is going well now. Both have gone through the DOMS and have now recovered and are feeling good about working out. With them both doing it at the same time they push each other a bit and have fun while I look on and shake my head always trying to get them to concentrate. But if they are having fun then that is good and hopefully will keep them motivated. As for me I get to rest today and tomorrow and then back at lifting again Thursday.
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 02/13/07 07:50 PM

It would be savage having you as a da Dereck!

Most advice on eating before exercise I've seen says that you should wait at least 2 hours after eating before exercising, so it digests. But I've found that I like to eat about an hour before training or working out. I find that I'll have digested the meal and have loads of energy even though this contradicts what a lot of advice says. Personally I think you should do whatever your body agrees with. What are your opinions on this? Do you ususally eat this close to a work-out or do you leave it longer?

P.S love this thread, keep it coming! And whats happened Cords log?
Posted by: Cord

Re: Creaky Old Mods Journal - 02/14/07 06:33 AM

Quote:

whats happened Cords log?




To be honest i have never been much of a record keeper when it comes to training, so the diary has always been a bit against my nature. Also, at the moment i am just doing my thing. I do not chop and change that drastically, nor do I look for the 'secret' or 'magic' routine that will push me to new levels, because it does not exist. I train 4-6 days per week depending on my work schedule and outside responsibilities. I run, cycle and use a heavy bag in varying combinations for cardio, and I do whole body compound workouts for strength. Its not flash, revolutionary, nor complicated. What it is, is intense hard work that challenges my abilities every set of every workout. I think my detailed log thus far should convey that, and if it hasn't then no further posts will either.
I will post what we get up to at 'Core' when it is fully up and running, becuase that will be different, and open up a lot of avenues that I can only touch upon ireregularly at present. But until then, its just hard work, every workout of every week. interesting for me, but not very enlightening for the reader
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/14/07 09:27 AM

Quote:

What are your opinions on this? Do you ususally eat this close to a work-out or do you leave it longer?




In the past I would have a meal at 2:30 at work and then when home I would be working out at 5:00 and usually had plenty of energy. Just in the last while I've been working out at night and usually I ate supper, had a 15 minute nap, and then drag myself 1.5 to 2 hours later to workout trying to find energy. I prefer after the work as I'm still going strong whereas napping and then working out later has too much of a lull period in between. I agree, listen to your body as I have no problems working out after an hour as when doing TKD/BJJ that is what usually happened; ate supper and then 45 minutes to an hour later I'd be training and doing fine.
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/14/07 01:23 PM

Tuesday night I trained only my wife as my daughter was ill and had stayed home from work and so had to do homework. I'm very impressed with the effort she is putting into this. I'm currently only working on getting her slowly into weight lifting with light weights and only targeting her lower body at this time and then will move to the upper body as she gets comfortable with the weights and the time she is doing. Currently have her doing dumbbell lifts with very light weights (10 lbs per arm) such as Farm-Walk Lunges (3x10-12), Squats (3x10-12), Deadlifts (3x10-12), Ab Crunches (holding 10 seconds; 1x5) and Ab Pulldown Crunches (25 lbs; 3x10). I also have her using the glider to warm up followed by light stretching. On top of that she regularly walks and is using the Glider for 30 minutes twice a week. Mostly with this we are targeting her lower body though the Ab Pulldown Crunches she is getting some arm and shoulder work. Again once she is comfortable then we will start to work her body as a whole.

While training her, for sh1ts and giggles I thought I'd see what I could curl fresh. Doing the Dumbbell Seated Isolated Bicep Curls, my results were Right = 1x74lbs and Left = 2x74lbs. I'm right handed but the left had less trouble doing it; though both were very difficult especially the second lift on the left. Had to adjust my body to get it up so sort of cheated. My right I think I mentally gave up as well knowing it wasn't as strong and knowing I've had problems with the distal bicep tendon. I'm thinking of what I could have done when I was lifting 69 lbs per arm and do 5 reps per set. Just thought I'd blow my own horn .... HONK!
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/15/07 09:33 AM

Wednesday was Valentines Day so it was another day off. Woke up to a gift basket from the wife ... doh! This is what I was picking up for her later that day. Physio after work and I pushed myself so that I could get the Valentine gift and I was exhausted from the workout. I pick up the basket and then pick up 3 live lobsters, big bag of shrimp and some large scallops so that when she came home she also got supper. She was very excited and paid me back.

Then I played Texas Hold 'Em on the X-Box 360 for about 5 hours till 12:30 and then headed to the bathroom to get washed up and brush my teeth. The bathroom/steamroom downstairs is attached to my weight room and after I'm done I figure it I'd try some more sh1ts and giggles. The 74 lbs are still sitting there so I give it a go with each arm and get them both off. The left still feels it can do more so I figure lets up the weight. I put on 84 lbs and give it a go with the left and what do you know, difficult as all hell but I get it. Right I can just pick it off the ground so put it down. I then give it another try and can ony get it half way up before I again put it down. 84 lbs ... wow, I impressed myself.

84 lbs ... seem like weird numbers but I use metal plates. 2 x 25 lbs, 4 x 7.5 lbs, dumbbell & collar = 4 lbs.

Thursday I'm working right after work as later I take my daughter to her step class and then I'm heading out with some friends to go sit in the hot tub. Friday training again for wife and daughter.
Posted by: MattJ

Re: Creaky Old Mods Journal - 02/15/07 02:17 PM

Awesome Dereck. You are using with one arm what I use for 2!
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/22/07 12:43 AM

Tuesday, February 20, 2007 - Week 429, Day 1117

Barbell Bench Press = 227 lbs = 2x6, 1x5
Rear Lat Pulldowns = 185 lbs = 1x7, 1x6, 1x5
Closed Grip Lat Pulldowns = 155 lbs = 3x6
Barbell Seated Military Press = 140 lbs = 2x6, 1x7
Weighted Tricep Dips = 165 lbs = 1x11,2x9
Seated Isolated Bicep Curls = 64 lbs each = 1x5, 1x4

Was going to work out a second time last week but things came up and I then put it off till Monday. Monday was a holiday for Albertans (Family Day) and I always take the long weekends off from weight lifting; kind of a treat to myself. So Tuesday became my new workout day.

After a week off I found the Bench Presses hard but I will strive to make better. Rear Lat Pulldowns were at first easy and then harder; though I don't think I rested more then 2 minutes between sets. Military Press went up which is good as my shoulders have been feeling sore. Tricep Dips also went up; I just love this muscle. I also increase the Bicep Curls especially after my "sh1ts & giggles" earlier. I opted out of the leg exercise as my knee had been bugging me all weekend. Plus my wife changed around the living room again and I smashed my bad knee into a metal table that brought me to tears.

Tuesday I also helped train my daughter and wife though they are getting into the routine and I am going to work with them to progress even further. I've upped the weights an additional 10 lbs (5 lbs per arm) which is a start and I have been driving home that to push themselves a little bit further each time and they are doing it.

Wednesday I had physio and pushed myself. I don't think they see many people like me that come in and just do things myself without them having to tell me what to do or to motivate to keep going. I do physio like it is a workout and when I leave my legs really feel it. Treadmill, wall squats with ball, bridging with ball, 3 minutes on wobbly board, 5 minutes of chair walk, lunges, one-legged squats off step and much more. I make the most of the 1 to 1.5 hours that I'm there that also includes 15 minutes of heat and then some light stretching.

Thursday another workout, Friday another physio plus training of wife and daughter. Then weekend for rest and then start over on Monday.
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/23/07 05:43 PM

Thursday, February 23, 2007 - Week 430, Day 1118

Barbell Bench Press = 227 lbs = 3x6
Rear Lat Pulldowns = 185 lbs = 3x6
Closed Grip Lat Pulldowns = 155 lbs = 3x6
Barbell Seated Military Press = 140 lbs = 3x6
Weighted Tricep Dips = 170 lbs = 1x10, 2x8

In my last workout I felt a tinge in my bicep and when I started doing the lat work I felt it even more. This is my indicator that my distal bicep tendon is acting up as I have torn it twice before and I know to heed this pain indicator. Because of this I opted not to do the isolated bicep work and to rest it over the weekend and maybe until Wednesday of next week.

I had plans to go see a friend this night so I worked out a half an hour after supper plus I only give myself 1.5 minutes for a break between sets; much like I used to when I did a body building routine. I finished things up in 45 minutes and went up and had a shower, grabbed a protein drink and was off.

I had worked out two days before this and I could feel the muscle tightness and soreness. However when doing this it reminded me how I felt when do the body building routine and I am in the thinking process of maybe picking this up again until June when I can go back to TKD/BJJ. I liked that feeling and it didn't slow me down but motivated me more to push forward. Also the miminal time between sets of 1.5 minutes got me through the workout faster plus it motivated me to make sure I got the one more rep to keep my reps even. Plus I sort of miss going to failure each time and having results of larger muscles. I will do some further thinking over the weekend.

Got home around 11:00 PM and watched Survivor, CSI and Pros vs. Joes and then headed to bed around 2:00 AM though I had a hard time getting to sleep due to a plugged nose; also I only breath out of one nostral at any given time due to having this stupid nose punched in and abuse even though I've had surgery on it many years ago. Suffice it to say I may have got 2 hours of sleep but still going great.

I leave for physio in 15 minutes and then home to train my daughter and wife ... who are doing excellent. Weekend rest and then back at it Monday.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/01/07 12:49 AM

I have a new focus now. Until I am able to go back to TKD/BJJ I will be focusing on a body building routine. My goals are to work out 4 to 6 days a week with one body part per day. I want to do my workouts in approximately 45 minutes. I want to only have 1.5 minutes between sets; or however long it takes me to change weights. I will keep my reps in the range of 6 to 8. I will work till failure but will not sacrifice technique or form; therefore I will not be going to muscle exhaustion but just till I can no longer perform another rep.

Monday, February 26, 2007

Physio ... worked out hard and fast and am making good progress.


Tuesday, February 27, 2007 - Week 430, Day 1119

Barbell Bench Press = 227 lbs = 1x8, 1x7, 1x6
Dumbbell Bent-Arm Laterals = 74 lbs per arm = 2x8, 1x7
Dumbbell Incline Laterals = 64 lbs per arm = 1x10
Dumbbell Incline Laterals = 74 lbs per arm = 2x7
Barbell Decline Bench Press = 222 lbs = 1x4
Barbell Decline Bench Press = 202 lbs = 2x6

Not used to doing some of these exercises so had to find the right weights. Laterals were done with a dumbbell in each hand; just in case you were wondering. By hitting the chest with 4 different exercises that should shock things and my body will for sure feel tight (DOMS) and that will be great. 1.5 minutes between sets will make me push past the exhaustion one normally feels so I will be working harder.


Wednesday, February 28, 2007 - Week 430, Day 1120

Barbell Seated Military Press = 140 lbs = 2x7, 1x6
Barbell Upright Rows = 100 lbs = 1x8, 2x7
Dumbbell Seated Side Lateral Raises = 29 lbs per arm = 1x6
Dumbbell Seated Side Lateral Raises = 24 lbs per arm = 2x7
Dumbbell Seated Bent-Over Rear Deltoid Raises = 39 lbs per arm = 1x8, 2x10

Again with this exercises the laterals and deltoid raises are done with dumbbells in each hand. Understand that these do not look like a lot of weights but for these types of exercises they actually are quite heavy. Technique and form are a must on these, not to mention proper breathing; don't hold your breath. Again getting used to the weights and finding what works.

Thursday is Physio and then I will work the back. Friday is arms and possibly Saturday I will work the legs, though I work them fairly good for where I'm at at Physio so I may not do them.

Stay tunes and see if I get the results I'm looking for. When I return in June I want to be bigger then when I left and stronger. I will also be picking up jogging once I get the okay.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/02/07 02:25 AM

Thursday, March 1, 2007 - Week 430, Day 1121

Started with physio at 3:30 till 5:00 and increased the intensity thanks to another therapist who was there because my regular was sick. Awesome guy who understood where I was coming from.

Seat Rear Lat Pulldowns = 185 lbs = 1x9, 1x8, 1x7
Barbell Bent-Over Rows = 200 lbs = 3x6
Closed Grip Lat Pulldowns = 155 lbs = 1x10
Closed Grip Lat Pulldowns = 160 lbs = 1x6, 1x7
Barbell Rear Shoulder Shrugs = 200 lbs = 1x14
Barbell Rear Shoulder Shrugs = 215 lbs = 1x10
Barbell Rear Shoulder Shrugs = 225 lbs = 1x7

Still finding my way with the weights. I want to tell you something. When working on strengthening with the 5x5 I think I mentally defeated myself many times. Knowing I wanted to do all 5's I only pushed for 5's. The first ones I could have done more but knowing that the last set I would just get it done, I almost set myself up for failure to keep in the 5x5. With this body building regiment where I am pushing myself to failure on each lift, I am now mentally trying to get the same numbers but can't but I'm giving it my all and thus I have already seen some gains.

Take for instance after just getting back from my surgery I had to drop the weight down to an embarrassing 227 lbs for my bench and only got 6 reps out of it. I start this program and I push myself and I get 8. Lat pulldowns I was getting around 6 and with this I get 9 for the first one. We always talk about rest, good technique and form, eating right and all that good stuff but not as much is mentioned about your mentality when lifting; how you think. This program I am going to put my all into it and I am hoping for big things. I am pushing myself like I did years ago and it is making me happy. I like the 1.5 minutes between sets as I know I am tired when going to lift and I know I will have to push harder to get the reps I want in the 6 to 8 range. I'm loving it.

Father Time may have already touched me at 38 but I have the heart of a 17 year old that he can't touch. I will stay focused and train hard and Father Time will have to fight me for it as I will not go easy into the night. Bring it on beyotch.
Posted by: Taison

Re: Creaky Old Mods Journal - 03/02/07 05:37 AM

Ok, not that I'm old but I'm tagging along here.

Friday workout
Just talked to Cord about high intensity training, so I went down to the local gym at the navy base.

Basically I planned to do

Barbell bench press 1x10 1x6-8 (Failed at 7)
Machine shouler press 1x10 1x6-8 (Failed at 9)
Barbell dead lift 1x10 1x6-8 (went to 10)
Leg press 1x10 1x6-8 (did upto 15)
Bent over row 1x10 1x6-8 (did 10)

This basically took me around 33-35 minutes to complete and my arms and shoulders are killing me as I'm typing. Not because I lifted heavy weights, I noticed I'm getting very lazy and slack.

My plan is to increase the weight for monday. God damn, just noticed how weak I am. . . ARGH! I won't let some stupid weight beat me, no way.

Tomorrow, I'll try out some HIIT. Hopefully, I'll collapse and threw up.

-Taison out
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/02/07 10:50 PM

Join in Taison.

Friday, March 2, 2007 - Week 430, Day 1122

Standing Barbell EZ-Curl Tricep Curls = 105 lbs = 1x8, 1x9, 1x8
Lying Supine Two-Arm Dumbbell Tricep Curls = 34 lbs per arm = 3x6
Weighted Dips = 170 lbs = 1x12
Weighted Dips = 175 lbs = 2x9
** STOP **

I was feeling the twinges in my bicep still as it still hasn't healed from the sh1ts & giggles days. Just proves that doing stuff like this can be dangerous, though my left which did the most work is not even sore but my right bicep I know is my distal tendon acting up and takes a while to heal so don't push it.

Just out of curiosity I did some pre-measurements prior to the workout and then after the workout. Understand in the short weeks I have been back training I have not put a dent into the 1" loss that I acquired due to not working out.

Prior to Workout vs. After Workout
Right = 16.75" vs. 17.5"
Left = 16.5" vs 17.25"

Just from doing this small tricep workout I as able to gain 3/4"'s ... now I wish I could just keep it. I remember when younger in high school that prior to heading out a few of us used to take dumbbells and curl and curl trying to pump our arms up doing bicep curls. If I would have known what I do now I would have skipped the biceps and worked solely on the triceps. Man I love triceps.
Posted by: Taison

Re: Creaky Old Mods Journal - 03/03/07 02:05 AM

Hmm, was considering my exercises and was thinking of changing them around a bit.

Was thinking of either replacing the barbell bench press with close grip barbell bench press to give the shoulders a bit of a workout.

Maybe changing the barbell bent over row and go with barbell rear delt row to give the shoulders a bit workout.

Still considering if I should keep the machine shoulder (military) press. Or maybe I'll go try it with a lower weight and get the technique down right.

Oh Cord, Dereck, and the almighty; when doing HIT, do I pause between lifts? For example in the barbell bench press, as I lift it up, to I keep it there for 3 breathes and then go down slowly and keep it there for 3 breathes?

Today I'm going to hit the bag with Cord's invention. Heavy bag HIIT. Just involved me punching the bag all out for 60 seconds, then rest 40, then kick for 60, rest 40, and reset in southpaw. 12 reps. I have this gut feeling I'll throw up.

-Taison out
Posted by: Taison

Re: Creaky Old Mods Journal - 03/03/07 07:09 AM

Quote:

Today I'm going to hit the bag with Cord's invention. Heavy bag HIIT. Just involved me punching the bag all out for 60 seconds, then rest 40, then kick for 60, rest 40, and reset in southpaw. 12 reps. I have this gut feeling I'll throw up.




Ok, went all out on the bag like a berserker on steroid with a samurai bloodlust. Suffice to say, I had to stop on rep 7. My arms were pumping, screaming in pain from lactic acid or whatever there's in my triceps. The reason wasn't because of it though... my right knuckle is bleeding. The darn glove scrapped my knuckle open and I just added alcohol on it.

But suffice to say; those 7 reps have been the most intense and easiest exercise I've done. The 60 seconds of trying to keep that bag in the air is pure hell, but it only lasts in small spurts. A lot better than wasting 40 minutes of running non-stop.

I'm starting to love the HIIT, but methinks I'm going to try the sprint, jog variation on Tuesday. but today was good cardio, very nice.

So my hand was bleeding, I couldn't do anymore punching for today so I resorted to doing 30 pushups, 30 situps, and 30 superman stretches for the lower back. All in one shot without rest. 3 reps of those.

I'm feeling like a potato couch right now. Man people's strength goes down while you're slacking.

-Taison out
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 03/03/07 09:52 AM

Hey Taison.

Good to see that you're logging your workouts.

Would you be able to state your goals and what weights you are lifting?

Keep up the good work!
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/03/07 10:36 AM

Quote:

when doing HIT, do I pause between lifts? For example in the barbell bench press, as I lift it up, to I keep it there for 3 breathes and then go down slowly and keep it there for 3 breathes?




There are so many ways to do this however my preference is getting right at it. I lift explosively, meaning with control and good form, I push it up as fast as I can, though it wouldn't appear I do, and once up I immediately lower but slightly slower. Not to lose the momentum, once I have lowered it completely I then push it up again explosively.

You can pause if that is your preference at the top but warning, do not do so with locked elbows as then you are getting no benefits from holding the weights up there. You can also pause at the bottom if it is your preference however I find you lose momentum when doing so thus not allowing your to continue on with your lifting and further working the muscles.

Think of it this way, are you lifting for looks or are you lifting for functionality? If looks then you want to put as much stress on your body to fatigue it so that more muscle tearing is going on so you can take full advantage of hypertrophy. If you want functionality then I see no reason for lifting so slow and pausing. If you are on your back while grappling and you want to throw your opponent off, you are not going to do this slowly, you will want to do it explosively to take him off guard. Remember, your performance is based upon how you train.
Posted by: Taison

Re: Creaky Old Mods Journal - 03/03/07 11:23 AM

Ok, thanks for the instruction. Already long for monday, this time I'll make those weights cry and hopefully my muscles as well.

-Taison out
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/06/07 01:20 AM

Monday, March 5, 2007

My plans were to do my first jog, come home and have supper and then workout. I did the jog ... rather 40% jogging and 60% walking. I was to do 100 meters jogging and 100 meters walking to break the leg in. I pushed it too far and now I'm paying for it. Had to come home and put the leg up and ice it plus take some pain killers as I wasn't doing well. No way I could work out tonight and I regret pushing it.

My pain is all in the front of the knee especially in the hole where they took out part of my knee cap. Otherwise my knee felt good while jogging. However running on the inside track, with new shoes, gave me some pains in the front of my shins down by my feet. This will take some getting used to and when I try again on Friday, I will pay heed this time.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/07/07 12:50 AM

Tuesday, March 6, 2007 - Week 431, Day 1123

Barbell Bench Press = 232 lbs = 2x7, 1x6
Dumbbell Bent-Arm Laterals = 74 lbs per arm = 2x10, 1x9
Dumbbell Incline Laterals = 74 lbs per arm = 3x8
Barbell Decline Bench Press = 202 lbs = 3x5

I pushed this time big. I added 5 lbs to the Bench Press and got about the same reps I did previously; gain. Bent-Arm Laterals I got 6 more reps then last time; gain. I will up the weights by 5 lbs per arm next time. Incline Laterals I also gained and will up the weight as well. Decline Bench Press went down a rep per set but that is okay, I was pretty drained as I had pushed myself earlier.

Tonight would have been a good night to have a training partner. To have that person to guide my last reps to ensure I was straight and in good form, plus maybe to help me get that one more or possibly two. Yeh, having a training partner could come in handy, any volunteers?

Knee still is sore, pretty sore. I certainly pushed to hard yesterday so in physio tomorrow I will need to take things easy. Also tomorrow is Shoulder day and we shall see what I can push myself to do there to make some gains.

ALSO I just wanted to point out for the Decline Bench Press. My Olympic set has safety bars on the sides. I lower these to the bottom position that is inline with the bench itself. I then decline the bench and then I crawl under. The barball is across my chest and if I was to ever drop it I would crush myself, however there is space above my neck that I can put it down slowly if need be and that I can still crawl out safely. Anyways the Decline is done right from my chest and pushed upwards so I don't have the luxury or momentum of lifting off a bar and bringing down and keeping it going. Off the chest is by far harder but certainly lets you gauge where you are at. Just thought I'd throw that in there.
Posted by: Taison

Re: Creaky Old Mods Journal - 03/07/07 11:00 AM

Wednesday the 7th's Workout
I didn't go to the gym. After I watched Rocky Balboa on the 6th, I went home and did some major pushups.

So waking up this morning I felt my whole upper body stinging.

In the evening I did some free-weight exercises following the HIT theory.

Workout
Elevated push-ups. Basically, I put my feets on a chair and did pushups. Slow steady pushups to strain my muscles. When going down slowly, I'd take a deep breath. While going up, I'd exhale and go up slowly. Did 40 of them, and it was very very nice. Try it.

Ab workout. Nothing odd. Held a 15kg barbell on my chest and would lean to the left to the right to work those abs. Did around 60 of them (30 to each side)

Sit-ups. Did 20, got bored. .

Squat. Held the 15kg barbell on my back and did them slowly, keeping form and technique. Would breathe in while going down, and exhale while going up. Around 40 of them. Wasn't really a hard workout.

After doing all this, it feels like a warm-up. So I decided to do my own formula again. 20 pushups, 20 sit ups, 20 superman stretch. 3 sets.

After that I was sweating, but it still felt like a warm-up.

Did 3 katas, and then I said "argh.. to hell with this. I'll go to the gym tomorrow".

-Taison out
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/12/07 12:28 AM

Whole week was a bust. Wasn't feeling well and today on Sunday I can't say I'm feeling much better. I put off working out hoping to recover and not make myself worse and I got worse anyways. We will see how I'm feeling Monday and I want to get at this.
Posted by: Taison

Re: Creaky Old Mods Journal - 03/12/07 07:46 AM

My dog bit me on the hand, so I haven't been able to punch with my right hand for the whole day. Yup it was a deep bite, but it was due to my stupidity. I was playing with his food, so naturally he'd bite me.

Anyway, Dereck, put this song on. It'll help with your training, for sure!

http://dtotherere.imeem.com/music/PYgxbyM9/theme_song/

It's awesome when you're really tired and want to do one more set.

Think of catching chicken! Remember that scene!

Fight on Pappa Dereck!

Oh, yeah, I've been working on my left side the whole day today. Punching from the guard, punching from natural position, lifting weights with the left hand. Thought, I might as well strengthen that side to be able to fight more efficiently from the orthodox stance.

-Taison out
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/13/07 11:33 AM

Thanks Taison. Was still feeling crappy Monday, enough to stay home which I don't do much. Probably wasn't up more then 8 hours or so. Laid around all day and felt crappy and still feel crappy today. Got to get better, dang it. It has been a week since last working out and I hate this with a passion.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/16/07 01:46 PM

Thursday, March 15, 2007 - Week 432, Day 1124

Barbell Bench Press = 232 lbs = 3x7
Dumbbell Bent-Arm Laterals = 79 lbs per arm = 1x8, 2x7
Dumbbell Incline Laterals = 79 lbs per arm = 2x5, 1x5+
Barbell Decline Bench Press = 202 lbs = 1x6, 1x5, 1x6

Leg Extensions - 25 lbs - left leg only - 2x20

After not being able to workout for 9 days, this was a good day to get back at things. 1 more rep on the bench. Upped the laterals by 5 lbs per arm and pushed to finish things off big on the decline bench. I'm expecting good results from this body building regiment.

My plans are to try to work out everyday though I will have to play this by ear for how I'm feeling and what time I have to give to this program. I don't want to set myself up to fail so will give myself some leeway as I need it but I want to be as big as I can prior to return to TKD/BJJ on June 15th.

Worked a bit on my leg as it is still weak and I need to get it stronger. Doing physio still and this is to supplement it. Won't be jogging for a while but as I get it stronger then this will bring me closer to pushing myself more. See the surgeon on the 4th of July to see how I'm progressing and where we go from here.
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 03/19/07 06:47 AM

Hey Dereck,

I know that you are injured, but do you not think that just doing an upper-body routine all the time would not be all that good for you? Most things I've read always stress to do lots of work on the legs to rule out imbalances "like building pyramids backwards" (Cord,2007).

Is it beacause you are experienced enough and have sufficient strenght development that you can do this? Just wondering.

Best wishes on your recovery.
Posted by: Cord

Re: Creaky Old Mods Journal - 03/19/07 07:34 AM

Quote:

I know that you are injured, but do you not think that just doing an upper-body routine all the time would not be all that good for you? Most things I've read always stress to do lots of work on the legs to rule out imbalances "like building pyramids backwards" (Cord,2007).




Dereck wrote:
Quote:

Worked a bit on my leg as it is still weak and I need to get it stronger. Doing physio still and this is to supplement it. Won't be jogging for a while but as I get it stronger then this will bring me closer to pushing myself more. See the surgeon on the 4th of July to see how I'm progressing and where we go from here.




This means that his leg work is all geared around, and supervised by his healthcare team, and wisely, he is adhering to the rehab program. As his knee returns to full strength, you can expect to see his lower body regime come into balance with his upper body work.

Sorry to jump in, but I hope this clarifies things for you
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 03/19/07 09:00 AM

Cheers, but wouldn't the physio exercises and bodybuilding exercises contradict each other? I.E. the intensities of the two would differ, providing differing stimulus for the muscles being worked to grow and resulting in an imbalance.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/19/07 10:43 AM

I haven't had a chance to post but Cord is bang on. Here are the plans I have set for myself.

Day 1 = Chest
Day 2 = Shoulders
Day 3 = Back
Day 4 = Triceps
Day 5 = Biceps
Day 6 = Legs (to be added shortly)

This is a body building regiment and involves going to fatigue. Plus I have physio 1 to 2 times a week which I follow a strict plan that was laid out by my surgeon. I currently start out with heat for 15 minutes and then hit the bike/treadmill/elliptic for 10 minutes. This is followed by some stretching and then immediately into wall squats with ball, bridging with ball, wobbly board (3 minutes), slider (3 minutes), lunges, chair walks (5 minutes), lunges with band resistance and then finished with trampoline where I stand on my one leg and bounce a ball (100 bounces). Surprisingly this feels like a full workout and I'm at physio for 1.5 hours and I don't believe they've ever seen somebody so gun hoe who works as hard and is self driven.

I have an appointment with my surgeon on the 4th of April and I will know where I am and how I can proceed. I tried jogging like I was suppose to but it had negative affects and set me back in my recover. Pushing my legs too much is not something I'm willing to do at this point but it has to be addressed soon. I've been doing leg extensions per my surgeon and as of yesterday am doing 3x10 of 40 lbs. This should give you an indication of how poor my leg is at this time.

Thanks for your concern as working the upper body is most certainly not a good thing to do but I'm taking it day by day.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/19/07 10:54 AM

Friday, March 16, 2007 - Week 432, Day 1125

Barbell Seated Military Press = 142 lbs = 1x8, 2x7
Dumbbell Seated Side Lateral Raises = 29 lbs per arm = 1x9, 2x7
Barbell Upright Rows = 105 lbs = 1x7, 2x6
Dumbbell Seated Bent-Over Rear Deltoid Raises = 44 lbs per arm = 1x10, 2x8

Leg Extensions (left only) = 35 lbs = 2x20

Upped the Military Press by 2 lbs and was able to do more reps then prior so a positive. Able to do more Lateral Raises with more weight as well so a second positive. Upright Rows upped by 5 lbs so a third positive. Deltoid Raises also upped the weights 5 lbs per side so a fourth positive. Moving in the right direction.

Also doing my lifting to strengthen my knee/leg. Going extremely slow.


Sunday, March 18, 2007 - Week 433, Day 1126

Seat Rear Lat Pulldowns = 190 lbs = 1x8, 2x7
Barbell Bent-Over Rows = 200 lbs = 3x7
Closed Grip Lat Pulldowns = 160 lbs = 1x7, 1x6, 1x7
Barbell Rear Shoulder Shrugs = 225 lbs = 1x8, 1x11, 1x9

Leg Extensions (left only) = 40 lbs = 3x10

Upped the Pulldowns by 5 lbs and moving forward. Bent-Over-Raises upped my reps. Closed-Grip pushed for more reps. Shrugs I did far more repetitions then I thought I could so will have to up the weight. I did however for the last two sets set the bar down to regrip and continue. Have to work on my grip. All positives again.

Worked further on the leg and upped by 5 lbs.

Triceps tonight, really looking forward to this.
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 03/19/07 11:00 AM

I understand, I was just curious.

Keep up the good work! Looking forward to hearing you get fully recovered.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/20/07 11:49 AM

Edited my previous workouts with actual numbers and comments.

Monday, March 19, 2007 - Week 433, day 1127

Standing Closed-Grip Barbell Tricep Curls = 110 lbs = 1x12
Standing Closed-Grip Barbell Tricep Curls = 120 lbs = 1x9
Standing Closed-Grip Barbell Tricep Curls = 125 lbs = 1x7
Lying Supine 2-Arm Dumbbell Tricep Curls = 34 lbs per arm = 3x7
Weighted Dips = 180 lbs = 1x12
Weighted Dips = 190 lbs = 1x8, 1x11
Kick Backs = 74 lbs per arm = 3x10

Leg Extensions (left only) = 50 lbs = 3x10

I love Triceps and this day shows it. I had nothing but positive results and I am moving forward on this gang busters. Moved the first exercise up by 20lbs ... who wouldn't want that kind of increase? The second exercise I upped by 1 rep per set. Who would think that this little weight would take so much to do, it almost feels embarrassing but it is what it is. Dips I also increase and will need to increase again. When I first tried to move the bar at 190 lbs I couldn't. Then I bared down and put my triceps into it and once I got it moving I was hard pressed to stop especially for the last set. Remember, I'm going to failure so had to really push it. And finally I was able to add Kickbacks into my routine ... boy did I miss these. I already need to up the weights so should be back to 84 lbs per arm in no time. Man I love Triceps.

Leg Extensions I also upped by 10 lbs. Just the previous days I tried 50 lbs and couldn't move the bar at all. Today I was able to do so and it felt not to bad. A little pressure on the front of the knee which is my biggest concern at this time. The actual ACL doesn't bother me as much as I'm moving my leg on a machine in a controlled motion however the patellar tendon does. Between the knee and shin on the average person's leg there is a big strip for the patellar tendon but on mine the middle section is removed that was used to reconstruct my ACL. This means I have two "small" strip holding my knee and shin which if they rip then it is all down hill from here. This is why things are slow and why I'm taking them slow.

It was a great day with the Triceps and my spirits are high. The Body Building Regiment is going very well right now and I'm expecting even more greater things. Tuesday is Bicep day, though I have to admit this is one of those muscle I "hate" to work. Wednesday is physio for the knee so I will consider that my leg day till after I meet with the surgeon to see if I can push it more. Stay tuned for even greater results ... or that is my hope.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/21/07 12:25 PM

Tuesday, March 20, 2007 - Week 433, Day 1128

Incline Dumbbell Curls = 44 lbs per arm = 2x6, 1x5
Incline Inner Dumbbell Curls = 44 lbs per arm = 1x10
Incline Inner Dumbbell Curls = 49 lbs per arm = 1x8, 1x10
Seated Concentrated Dumbbell Curls = 59 lbs per arm = 3x6

Leg Extension = 55 lbs = 3x10

I was really put out that while doing the first exercise I could only use this much weight. I've never really done this exercise before where you are standing up but leaning back slightly on the incline bench where the dumbbells hang at your sides and you curl up. I had to stop myself from wanting to lean forward to lift. The second exercise the incline is not as great thankfully and is a whole different exercise and actually like it as I had never done it before, or had not done for many years. I found it works the shoulders a bit as well. Had to push myself for the third exercise and was hoping I would be able to do more weight but my arms were fairly tired already and why I did not add a 4th exercise.

Did pre-measurements of 16.75" for left and 17" for right. Growing these are going far too slow however after lifting I put on over an inch and luckily my wife never caught me posing in the mirror or she would have rode me hard. To bad you couldn't keep that pump.

Upped the leg extensions by 5 more lbs. I actually did both legs as I want to keep balanced and I have not been working the right leg at all as it isn't injured. 55 lbs on the right leg ... wow, how simple and the leg extension was flying upwards and I had to slow it down to get anything out of it.

Physio tonight and then we head off to see 300 at the threatres.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/23/07 03:31 PM

Thursday, March 22, 2007 - Week 433, Day 1129

I was tired and did not want to work out. I've been working out everyday including physio and I thought I'd take a break. RUBBISH I SAY! Because of that I kicked myself for thinking this way and to punish me for this I upped the weights for most of the exercises or increased the reps.

Barbell Bench Press = 237 lbs = 1x7, 1x6, 1x5**
Dumbbell Bent-Arm Laterals = 84 lbs per arm = 1x8, 2x7
Dumbbell Incline Laterals = 79 lbs per arm = 1x8, 2x7
Barbell Decline Bench Press = 207 lbs = 1x6, 2x5

Leg Extensions - 60 lbs - 3x10

Nothing but positive results, even for being tired and not wanting to work out. The ** for the 3rd set of the bench where I only did 5 reps; this stands for partial reps. I knew I wouldn't be able to go all of the way down on this one and get it up and to go to fatigue I did 2 partial reps. For this exercise and the next ones if I had a working out partner I could have done a little bit more. This is one of the downsides to working out alone. I killed the first lateral exercise ... 5 lbs meant nothing. The second lateral exercise knowing I only did 5 reps last time, I decided to keep at the 79 lbs and pushed out extra reps instead. Decline bench I really pushed things as well to end it. A GREAT WORKOUT and I could feel it in my chest muscles as I was doing it and afterwards; not to mention now while typing this. AWESOME.

I added an addition 5 lbs onto the Leg Extension; making some headway and come tonight I will add another 5 lbs. The knee is not bothering me at all; knock on wood.

Tonight is Shoulders and then if all goes well then Saturday will be Back. Like I noted earlier in some posts, I'd like to do this 7 days a week but I will give myself some leeway so that I allow myself to take a break once and a while as needed to recharge.

I'm loving this body building routine. The results are coming in and I'm looking forward to more.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/28/07 11:28 AM

Friday, March 23, 2007 - Week 433, Day 1130

Barbell Seated Military Press = 145 lbs = 1x8, 2x7
Dumbbell Seated Side Lateral Raises = 29 lbs per arm = 1x9, 2x8
Barbell Upright Rows = 105 lbs = 3x8
Dumbbell Seated Bent-Over Rear Deltoid Raises = 44 lbs per arm = 1x12, 2x10

Leg Extensions = 65 lbs = 2x10

Upped Military Press by 3 lbs and still could do the same amount of reps. 2 extra reps on the lateral raises. 5 extra reps on the Upright Rows. 6 extra reps on the deltoid raises. I should have upped the weight but got lazy being the last lift so will change it out next time.

Legs I added another 5 lbs.


Monday, March 26, 2007 - Week 434, Day 1131

Seat Rear Lat Pulldowns = 195 lbs = 3x8
Barbell Bent-Over Rows = 205 lbs = 3x8
Closed Grip Lat Pulldowns = 165 lbs = 2x7, 1x9
Barbell Rear Shoulder Shrugs = 235 lbs = 1x9
Barbell Rear Shoulder Shrugs = 240 lbs = 2x7

Leg Extensions = 65 lbs = 1x10
Leg Extensions = 70 lbs = 2x10

Upped Rear Pulldowns by 5 lbs plus did extra reps. Rows I added 5 lbs plus did extra reps. Front Pulldowns I upped by 5 lbs and did extra reps. Shrugs I added weight twice so 15 lbs.

Legs I added another 5 lbs.


Tuesday, March 27, 2007 - Week 434, day 1132

Standing Closed-Grip Barbell Tricep Curls = 125 lbs = 1x10
Standing Closed-Grip Barbell Tricep Curls = 130 lbs = 1x9
Standing Closed-Grip Barbell Tricep Curls = 135 lbs = 1x7
Lying Supine 2-Arm Dumbbell Tricep Curls = 39 lbs per arm = 3x6
Weighted Dips = 195 lbs = 1x9, 2x8
Kick Backs = 84 lbs per arm = 3x8

Leg Extensions = 75 lbs = 3x10

Triceps are increasing substantially for strength. Another 10 lbs just from the last workout 8 days ago for the first tricep curls. These ones are standing and behind the head and I use an E-Z Curl Bar for them. Upped second exercise by 5 lbs. Dips added 5 lbs. Kickbacks I was only going to add 5 lbs which I thought I did but when I relooked I found I added 10 lbs … another great tricep day.

Leg I added another 5 lbs. A little stiff Wednesday morning but not too bad. Have physio today and then Bicep workout tonight.

NOTE: Just to let those who read this and are not aware, the Leg Extension I'm doing the amount per leg. The left knee is recovering from ACL Patellar Reconstruction from December 15, 2006. I'm in physio and taking things day by day and this is to supplement that. Right leg I'm only lifting this little amount to keep it active.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/29/07 11:27 AM

Wednesday, March 28, 2007 - Week 434, Day 1133

Incline Dumbbell Curls = 44 lbs per arm = 1x8, 2x6
Incline Inner Dumbbell Curls = 54 lbs per arm = 1x9, 1x8, 1x11
Seated Concentrated Dumbbell Curls = 64 lbs per arm = 1x5, 2x6

First exercise I upped the reps but I'm not liking this exercise as I find when it gets difficult I have a tendency to cheat and that is not good. I will look to change this out for my next bicep day. Second exercise I upped the weight by 5 lbs and will need to up it again; I like this exercise which I also feel in my shoulders due to how you need to hold the weights. The third exercise I upped the weights by 5 lbs and pushed through. Arms were extremely tired after doing this workout. Remember I'm going till failure though again I wish I worked with somebody to just get me that one more.

I did no legs extensions today due to I did 1.5 hours of physio that I knew I needed to rest the leg. Physio consists of 15 minutes heat, 8-10 minutes on the bike or treadmill, light stretching, 3x15 wall squats with ball, 3x15 bridging with ball, 3 minutes on wobbly board, 2x20 lunges, 3 minutes on slider, 3x10 step-ups (one legged squats), 5 minutes chair walk, 120 lunges with band resistance (20 forward, 20 to the left, 20 to the right, 20 backwards, 20 backwards to the left, 20 backwards to the right), trampoline one legged medicine ball bounces and now added to complete this routine with 3x10 monkey jumps.

Go sign after work for my new bike (Yamaha YZF-R6 ) and then supper and then will work on legs.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/02/07 11:06 AM

Sunday, April 1, 2007 - Week 435, Day 1134

Barbell Bench Press = 237 lbs = 3x7
Dumbbell Bent-Arm Laterals = 84 lbs per arm = 3x8
Dumbbell Incline Laterals = 79 lbs per arm = 1x9, 1x8, 1x9
Barbell Decline Bench Press = 207 lbs = 3x6

Leg Extensions - 75 lbs - 3x10

Increase on reps for pretty much all exercise. After a month of doing this I am going to recap to see where I am.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/03/07 11:02 AM

Monday, April 2, 2007 - Week 435, Day 1135

Barbell Seated Military Press = 147 lbs = 1x6, 1x7, 1x8
Barbell Upright Rows = 105 lbs = 1x9, 1x8, 1x9
Dumbbell Seated Bent-Over Rear Deltoid Raises = 49 lbs per arm = 3x8

Just a quick workout after supper as I was headed out with some friends to sit in the hot tub. Also did a couple of laps in the pool to see how the knee felt and wasn't too bad. However working out on Sunday chest and Monday shoulders I got really tired. Chest is extra aching today ... nice.
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 04/04/07 01:39 PM

What kind of body fat % do you have Dereck? Just curious.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/04/07 05:28 PM

I actually don't have any clue Storm. The last time I was tested for body fat was back in 1992 when I tried out for the police; and I can't even remember what it was then. My body fat and where it is stored is a lot to do with genetics and I store it not so much on my stomach, though there is a little, and not so much on my sides, though there is a little, but more so on my lower back. I make a bigger deal about it then it really is but that may be due to being a little vain or wanting that perfect body which I continually strive for. But to do that I would really need to crack down on what I'm eating and put more time into cardio. I however have gained a bit since the operation as I have done zero cardio when I was used to a lot more when doing TKK/BJJ.

For me losing body fat is always important but sometimes I have to put this into perspective and take into account how much I am actually doing to rid myself of this and can I do more; eating even better meaning dropping things I like (i.e. chocolate, etc.). Then I have to take into consideration what my body can do (injuries), my age and then genetics. Then I have to realize that I'm strong and fit and functional and will losing more body fat make me better or just look better? I'd like to have it all but I'm not sure I'm willing to give up some things yet.

I'd be interested to find out and perhaps my next visit to the doctor I will see about this.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/05/07 05:59 PM

Tuesday night I couldn't work out as my first class for the Police's Citizens Academy was from 6:30 to 9:30. It is for a 11 weeks and I look forward to it. It was all theory for this class with getting into how they coordinate things afterwards and looking at live information on the computer and seeing sections of the city with crime indicators and being able to zoom in on groupings of crimes and then be able to pull up all know convicted felons and their information for who lives in that area. Next week is drugs and later gangs, forensics, etc.

Wednesday also unable to workout as my buddy Mac came into town. I was hoping to get to workout with him but some of his meetings ran over and so I could only get together with him at 8:30 to 12:00 for supper. We had a good talk and I've picked up some more tips with one for working the lats more which I will incorporate into my next workout which will be tonight.

Hope the Easter weekend gets nice out so I can drive my new bike but right now there is still snow on the ground and what looked like it may turn out to be an okay weekend is slipping away fast.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/07/07 03:27 PM

Friday, April 6, 2007 - Week 435, Day 1136

Dumbbell Trap Crunches = 44 lbs each = 3x10

Seat Rear Lat Pulldowns = 192 lbs = 1x8, 2x7
Barbell Bent-Over Rows = 210 lbs = 1x8, 1x7, 1x8
Closed Grip Lat Pulldowns = 170 lbs = 3x7
Dumbbell Trap Crunches = 49 lbs each = 3x12

Leg Extensions = 80 lbs = 3x10

Earlier in the day while trying to decide how to incorporate the Trap Crunches that my buddy Mac suggested, I pulled off a set of 3 to get the motion down. There may be a proper name for this but I'm not aware of it. How Mac explained it for me is that it is like doing a bicep curl but you point your elbows out and turn your hands down. You are bet over slightly and then you crunch your traps together. Through his training he has found that this has aided in developing his traps far more effectively then shoulder shrugs and by looking at his traps well proof is in the pudding.

Rear Lat Pulldowns were a little sore as my right shoulder has been bugging me and I probably should have taken it even easier with lighter weights then this. Upped the Bent-Over Rows and the Front Lat Pulldowns. Doing the front ones does not have any affect on my shoulder as the rear ones. Then again I did the Trap Crunches and took the weights of 5 lbs more but looks like I need more weight. I like this exercise and Mac has suggested try them for 2 months and then tell him that they didn't work.

Leg upped another 5 lbs. Surgeon says I'm on track and that I should be jogging and skating so I'm at work today on Saturday and just finished roller blading in the plant. Leg felt okay but the bottom of my feet felt the pain. Flat footed, not used to it ... ????

UFC tonight and getting together with my TKD/BJJ group to watch.
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 04/07/07 04:24 PM

Are your abs visible?
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/09/07 01:27 PM

Some days more then others but always in the morning and always when working out. They are not overly defined like a cover model but noticeable for sure. My top 4 are the most defined of the 6 but I do have a layer of fat on the lower but for most they would not notice this but I do; being more critical of myself of course. This fat on the lower abs is perceived as abs but I know it is not and bothers me but then again it shouldn't as I'm not doing much to work it off at the moment and my eating habits could be better.
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 04/09/07 01:34 PM

Yeah I have a lot of fat covering mine but they are hard enough to see that they are definitely there through the fat. I am running more so that should help.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/09/07 01:42 PM

I'd post a picture but that may be conceived poorly by some. As well our home computer is kaput and I haven't been in a rush to replace it though I will in the next week or so.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/10/07 10:22 AM

Monday, April 9 2007 - Week 436, day 1137

Standing Closed-Grip Barbell Tricep Curls = 140 lbs = 3x7
Lying Supine 2-Arm Dumbbell Tricep Curls = 39 lbs per arm = 2x8, 1x11
Weighted Dips = 195 lbs = 3x9
Kick Backs = 84 lbs per arm = 2x8

Leg Extensions = 85 lbs per leg = 3x10

Upped the first tricep exercise. When doing them I was thinking that I do the Military Press with just under 150 lbs and this is the same motion but I'm instead doing it behind my head. You would think that this would be more difficult, wouldn't you? Upped the reps on the second exercise as well as the dips. Kickbacks I stopped at 2 as in the dips I felt a grinding in my right shoulder and since I've torn that rotator cuff twice I did not want to press things.

Leg extensions added another 5 lbs and doing good.

Tonight Citizen's Police Academy and then back to working out Wednesday, Thursday and Friday.
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 04/10/07 01:55 PM

Quote:

Tonight Citizen's Police Academy.




I'd say that would be a laugh.

Im basing this on the movies of course. I hope theres a Jones in your class who does all the voices.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/10/07 03:05 PM

Not, or not yet at least. Last Tuesday was the first class and it was on theory. Tonight we get into drugs. Next Tuesday is gangs. On the first day everybody is a little reclusive and don't say much as they are out of their comfort zone; we shall see how things are tonight.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/12/07 11:33 AM

Wednesday, April 11, 2007 - Week 436, Day 1138

Ez-Curl Barbell Preacher Curls = 115 lbs = 1x7, 2x8
Incline Inner Dumbbell Curls = 64 lbs per arm = 1x9, 1x10, 1x7 ** STOP **
Seated Concentrated Dumbbell Curls = 64 lbs per arm = 1x7, 1x6, 1x7

Leg Extensions = 100 lbs per leg = 3x10

Excellent arm workout; I was pumped. I switched my first exercise out for the Preacher Curls so got to use my Preacher Curl arm rest again. The second exercise I added 10 lbs extra per arm and blew that away BUT I was feeling a twinge in my right bicep so stopped on the 3rd set. Touched the area and it felt like a pinch and was a little numb. Third exercise I upped the reps so another positive.

I added 15 lbs to the legs and still got the same sets/reps. Had to push the bad leg but it wasn't too bad. Not where I want to be yet and there is still a lot of healing and recovery that will be required but tonight (Thursday) I plan on working it for the first time a little bit harder.

Just an update; my wife and daughter are still working out. I keep adding to the exercises and I also add weight and don't tell them. A few times they've figured it out but if I leave them with what weights they are doing then they will just get comfortable and not challenge themselves. Happy they are sticking with it.
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 04/12/07 12:38 PM

Hey glad you've made so much progress, looks good. And I'm happy for your family thats great stuff. Nice trick with the weights.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/13/07 11:43 AM

Thursday, April 12, 2007 - Week 436, Day 1139

Leg Curls = 100 lbs = 3x10
Leg Extensions = 110 lbs each leg = 2x5
Barbell Calve Raises = 150 lbs = 1x20
Barbell Calve Raises = 200 lbs = 1x15

Bad, very bad. I pushed things too much and I paid for it as the front of my knee hurts. The Leg Curls were okay and I felt good afterwards. When going to do the Leg Extension, at first I thought since I did 100 lbs with my bad knee that I could up it to 120 lbs and I was wrong, very wrong. I dropped 10 lbs and could only get 5 out of it but stopped after the second set as I knew my knee was done. I should never have attempted either of these especially after doing the leg curls. Perhaps prior I may have got away with the 110 lbs but not the 120 lbs. Surprisingly the Calve Raises were fairly easy but after the second set I knew my knee would be worse off so I stopped things right there.

I should be very carefully as I don't want to overdue things as I want to use this leg soon. It is no where near it was before prior to the operation and I am in such a rush that if I do stupid stuff like this I am only going to set myself back further. Slow, steady and a little challenge at a time is what I will be doing now.

Suppose to work chest tonight but a buddy wants to go riding motorcycles after work so I will play this by ear. Going home at lunch to pick up my bike and then come back to work so that I can leave straight from work. Went out last night prior to working out as well and it felt good ... so good.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/17/07 12:03 AM

Monday, April 16, 2007 - Week 437, Day 1140

Barbell Bench Press = 242 lbs = 1x8, 1x7, 1x8
Dumbbell Bent-Arm Laterals = 89 lbs per arm = 3x8
Dumbbell Incline Laterals = 84 lbs per arm = 2x7, 1x8
Barbell Decline Bench Press = 212 lbs = 2x7

Leg Extensions - 100 lbs per leg - 3x10

An excellent night for lifts. I upped each of the chest workout by 5 lbs and my reps also increased for the most part. On the last set of the Bent-Arm Laterals, holding to dumbbells 89 lbs each was a little frightening when I was trying to go to fatigue as if I dropped one or both I'd have smashed my head in like a pumpkin. On the Incline Laterals it was very difficult to get the 84 lbs in each hand up to my chest/shoulders but I got it there with some bucking and momentum. More reasons I wish I had a partner to work out with. I only did 2 set of the Declines as when I started this all my right shoulder was bothering me and at that point I knew I should stop. I probably could have done the last set but why push it; live to lift another day.

Leg Extensions I kept it back at 100 lbs per leg and it went just fine. The front of the left knee still hurts but that is where they removed the tendon to replace as my ACL so that will take some time and is expected according to my Surgeon. It is time to pick up the pace and I am going to start jogging now.

An excellent chest work out and one of those nights where you are happy to lift and are having so much fun.

I also wanted to point out that I haven't worked my chest for 15 days and I still had gains. You don't have to work your muscles all of the time to get gains. The more advanced lifter you are the less you actually have to do. And with getting older you must allow more time to recover. Just thought I'd throw that up here for you all to read.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/17/07 12:54 AM

This is now a time to review how I am progressing. This is more for myself then it is for anybody else.

I want to see a comparison from when I started lifting after my operation to where I am now. In order to do this I have to have an even playing field to compare the numbers. For that reason I am going to use a One-Rep Max Calculator so that I am comparing apples to apples. For those exercises that I added on or took out and have nothing to compare I will not bother with them.

Bodybuilding.com One-Rep Max Calculator: http://www.bodybuilding.com/fun/1rm.htm

Exercise = Starting Weight vs Current Weight

Bench Press = 250 lbs vs 300 lbs
Bent-Arm Laterals = 92 lbs vs 111 lbs (per arm)
Incline Laterals = 89 lbs vs 104 lbs (per arm)
Decline Bench Press = 235 lbs vs 254 lbs

Military Press = 146 lbs vs 176 lbs
Upright Rows = 124 lbs vs 135 lbs
Bent-Over Dealt Raises = 52 lbs vs 61 lbs (per arm)

Rear Lat Pulldowns = 197 lbs vs 238 lbs
Bent-Over Rows = 232 lbs vs 261 lbs
Closed-Grip Lat Pulldowns = 180 lbs vs 204 lbs
Rear Shoulder Shrugs = 287 lbs vs. 302 lbs

Standing Closed-Grip Tricep Curls = 135 lbs vs 168 lbs
Lying Supine Tricep Curls = 39 lbs vs 54 lbs (per arm)
Weighted Dips = 174 lbs vs 260 lbs
Kick-Backs = 99 lbs vs 104 lbs (per arm)

Incline Inner Bicep Curls = 65 lbs vs 85 lbs (per arm)
Isolated Bicep Curls = 66 lbs vs 84 lbs (per arm) **

** Actually performed this one-rep max

As my leg was in rehab I will not include any leg data. I will say that after the operation I took 6 weeks off and did absolutely nothing for a work out until week 7. I did start physio on my 5th week and once I did do some leg work, my left leg was at 35 lbs (2x20) on week 13. Now at week 18 after the surgery I am doing 3x10 of 100 lbs. I'm no where near I was before but I would bet that many people could not even do this amount of weight.

For the last of the data:

Weeks working out since started after operation: 11
Number of Full Body Work Outs (excluding legs): 7
Number of Chest Only Work Outs: 6
Number of Shoulder Only Work Outs: 4
Number of Back Only Work Outs: 4
Number of Tricep Only Work Outs: 4
Number of Bicep Only Work Outs: 3
Number of Days of Rest: 50

When I look at these numbers and then compare them to what I started for weights and what I am currently doing for weights ... nothing but positive results and that makes me happy. I wish I could have done better on some things but when it comes to my shoulders I know I suffer and will always be a problem and I believe what holds me back in the Bench Press and stuff, not to mention any shoulder workouts. And when I look at the number of days of rest it is hard to believe. Some of that was sick time but it was still time not working out. 50 days of rest ... enough said.
Posted by: Cord

Re: Creaky Old Mods Journal - 04/17/07 03:48 AM

nice work Dereck

i am just coming off a month of 'tick-over' and rehab work due to my darn shoulder , but it has given me time to reflect on addressing a more holistic approach to training, and to put more emphasis on balanced training over specific performance. I will outline below the new weekly structure of my training.

Monday: Heavy lifts/functional work at Core (see signature link)

Tuesday: Rest

Wednesday: 3 mile run + 6x3min heavy bag

Thursday: Swim 20 lengths steady state. 15 sprint/active recovery lengths. 50x 25m in total.

Friday: Bodyweight work and sprint drills

Sat/Sun: Ab/core work, developmental stretching and rotator cuff work.

Thats it. 4 days of full exertion, one whole rest day, and two days of active recovery. If time and finances allow, the wednesday run/bag work may turn back into getting to Savate classes again, but its not possible as yet.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/17/07 09:29 AM

Thanks Cord. Take care of that shoulder, and that is coming from another with problems. As we get older it seems that must be the number one problem as I remember Matt as well experiences similar problems.

We definitely train different though I'm sure in your earlier days you did much what I do. For me I want to get as strong as possible before going back to TKD/BJJ. I should be starting my jogging soon and I will see how the knee holds out. Anticipation of going back will push me on.

Take care and good training.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/19/07 06:00 PM

Wednesday, April 17, 2007 - Week 437, Day 1141

Barbell Seated Military Press = 150 lbs = 1x6, 2x7
Barbell Upright Rows = 110 lbs = 1x9
Barbell Upright Rows = 115 lbs = 2x7
Dumbbell Seated Bent-Over Rear Deltoid Raises = 54 lbs per arm = 1x8

Leg Extensions = 105 lbs per leg = 3x10

Before I started my shoulders were sore that the pain was carried over from Tuesday and most likely because of the intense workout I had on Monday. I still wanted to go into this and push myself but I told myself when it hurts you stop, and that is why I only did 1 set of the last shoulder exercise.

I upped the Military Press by 3 lbs and I was still able to do the same reps. I think I could of done 8 on the last one but I lost the momentum and that is yet another time I worked out with somebody. I also upped the Upright Rows by 5 lbs but was able to do them easy enough so added another 5 lbs to get me back into my 6-8 range. I really focussed on the technique and felt it big time so that when I went to the last exercise I knew that I shouldn't do them but I put 5 lbs extra per side and gave it a go and then stopped.

Legs I added 5 lbs and to be honest the first set of 10 was a killer and it got easier each time afterwards. What I am forgetting to do is do some light weight first to warm up the leg. I warm up prior to lifting and I include my legs but as the legs are not my focus by the time I get to them they are not loose like the should be. Next time I will do some light lifts first.

Suppose to work on Back tonight but have so much to do that I may not get to it. Have to stop by class tonight as we are arranging car pooling to watch my Instructor fight MMA Friday night for the MFC. Will play working out by ear from this day forward and if not I will catch up on the weekend.
Posted by: Cord

Re: Creaky Old Mods Journal - 04/20/07 08:07 AM

Quote:

Dumbbell Seated Bent-Over Rear Deltoid Raises = 529 lbs per arm = 1x8




Tell me that is a typo, or i am going to call the Guinness book of records
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/20/07 09:37 AM

Phone immediately, it is correct ... I'm a monster.

Fixed the typo, 54 lbs. How I got a 2 and a 9 when the 4 is in between them ... ??????
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 04/23/07 01:23 PM

Can you deadlift? If so how much?
Posted by: TimBlack

Re: Creaky Old Mods Journal - 04/23/07 02:47 PM

Quote:

Phone immediately, it is correct ... I'm a monster.

Fixed the typo, 54 lbs. How I got a 2 and a 9 when the 4 is in between them ... ??????




The wishful thinking got the better of you methinks
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/23/07 02:52 PM

So true Tim, so true.

Storm, I haven't been able to do Deadlifts for a time. My goal was 400 lbs with lifting 365 lbs back on August 23, 2006. I've been given the go ahead to start working my legs more so I will again work towards lifting the 400 lbs. I will go slow of course but I see it in my near future.
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 04/23/07 03:18 PM

Oh ok that's a drag. 400 for one or several? My max right now is about 345-350 so I'm getting there.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/23/07 04:01 PM

That would be for a 1 rep max with hopes that that would be the actual weight that I would do for my sets, but one step at at time.
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 04/24/07 12:29 PM

Heh good luck on that. I someday want to hit 500-550 but we'll see.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/26/07 01:43 PM

Haven't posted anything for a week as have been sick. The last Wednesday I worked out I was feeling it and by the next days I was hit hard. I've pretty much stayed home trying to recover and regret not working out but I've been in no shape to do so. I had been going to work but had to come home yesterday afternoon. Stayed home today and hopefully the extra rest will get me over this hump so I can get back at it.
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 04/26/07 04:42 PM

Hey sorry about the illness, I hope you can get over it soon. I know I go insane when I can't train.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/30/07 10:55 AM

Monday, April 29, 2007 - Week 438, Day 1142

Seated Rear Lat Pulldowns = 190 lbs = 1x10
Seated Rear Lat Pulldowns = 195 lbs = 1x7, 1x6
Barbell Bent-Over Rows = 210 lbs = 1x8, 1x7, 1x6 STOP
Closed Grip Lat Pulldowns = 170 lbs = 1x9, 2x7
Dumbbell Trap Crunches = 54 lbs each = 3x10

Leg Extensions = 105 lbs per leg = 3x10

Still have running nose, plugged sinuses and odd times my ears are plugged. Thinking allergies but I was tested years ago and they found nothing, perhaps time to go again. None the less I decided to work out.

Rear Lats I moved up some weight. Bent-Over-Rows I had to stop on the third set as when I hit the 6th rep my back got a twinge and it is still hurting now. Closed-Grip I moved up some reps and Trap Crunches I moved up some weight. Leg Extensions about the same as last.

Triceps tonight but will see what I can do with my lower back.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/01/07 01:02 AM

Monday, April 30 2007 - Week 438, day 1143

Standing Closed-Grip Barbell Tricep Curls = 140 lbs = 3x8
Lying Supine 2-Arm Dumbbell Tricep Curls = 44 lbs per arm = 1x9, 2x10
Weighted Dips = 195 lbs = 2x9, 1x8
Kick Backs = 89 lbs per arm = 3x8

Leg Extensions = 110 lbs per leg = 3x10

Didn't really want to work out but did so and am glad. Love triceps and all went well. Upped a few on weight and upped some reps. Leg coming along slowly but still coming along. If I can get to 150 lbs on my left leg then I will consider that some progress. If and when I can get to 200 lbs I will be very happy and back on track and will certainly hit the Deadlifts again.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/03/07 11:50 AM

Wednesday, May 2, 2007 - Week 438, Day 1144

Ez-Curl Barbell Preacher Curls = 120 lbs = 1x8, 1x7, 1x4
Incline Inner Dumbbell Curls = 69 lbs per arm = 1x8, 1x9, 1x10
Seated Concentrated Dumbbell Curls = 64 lbs per arm = 1x8

Leg Extensions = 115 lbs per leg = 3x10

A weird night for lifting. My first Preacher Curl lift my left arm/shoulder was feeling weak. I was still a little stiff from Sunday's back workout and Monday's tricep workout but I was not expecting how I performed which I felt poorly. I upped the Preacher Curls by 5 lbs and on the 3rd set I had nothing for strength and getting the 4 reps was all I could do. My shoulder started hurting and I knew I shouldn't push it ... but I did. I went to the next lift and also raised those by 5 lbs per arm and I got them done but I don't think I did myself any favors by continuing. By the time I got to the Isolated Curls all I could muster was the one set with my left side and that is when I called it quits. Shoulder was bugging me for hours afterwards but subsided enough to go out from 9:00 to 11:00 motorbike riding with my Instructor who stopped by after class.

Leg is still coming slow but I upped it by 5 lbs. Like I noted earlier I started with some light lifts first to warm up the leg and then tackled the heavier weight; this makes an incredible difference. 115 lbs to me per leg does not sound like much but putting this into perspective, there are a lot of people that cannot do this on good legs so that at least makes me feel good. I will take this one day at a time and just keep working it. Back to the surgeon on the 16th of May and see where we go from here.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/08/07 10:47 AM

Monday, May 8, 2007 - Week 439, Day 1145

Barbell Bench Press = 247 lbs = 2x7, 1x6
Dumbbell Bent-Arm Laterals = 94 lbs per arm = 2x7, 1x6
Dumbbell Incline Laterals = 89 lbs per arm = STOP
Barbell Decline Bench Press = 222 lbs = 2x7, 1x6

I upped each exercise by 5 lbs and the Bench Press felt good. Also the Laterals felt good lifting 94 lbs per arm and I think I can up these more ... if only I had a spotter. The third exercise I stopped because my shoulders were not feeling very good and the incline on that lift would put more stress on my shoulders and then I'd probably have to take a break which I don't need. Because I didn't do the third exercise, instead of 5 lbs I added another 5 for a total of 10 lbs as I figured I would not be as tired as I normally would with the third exercise. Good call as this was easy as well.

Did not do any leg extensions as now I feel I am at a point that I will add legs into my regular workout. This means on leg days I will again work on my Deadlifts and see where I am at. Over all a good workout day though my shoulders seem to be giving me some problems as of lately which I will need to heed for future workouts.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/09/07 09:09 AM

Tuesday was Citizen Police Academy. Tonight I'm suppose to golf with a good buddy and old training partner who is in from the Air Force due to a death in the family.

Shoulders still bugging me a bit but as I'm not taking anything to subside the small aches, I should expect a little discomfort. Another problem that I have had for some time and seems to be getting a little worse is when sleeping at night if I lay on my shoulders then that hand falls a sleep. Thankfully my body wakes me up and I have to change positions and work to get the blood back into it. Very annoying to say the least.

One thing with working out especially with this type of body building mentality is that cloths are starting to not fit. Last year in the summer I bought a wack of dress type shirts for work and now I'm finding the sleeves are getting shorter and everything is tighter. Oh well that has to be expected and I'm sure once I'm back to my regular training in TKD/BJJ that I will trim down again and things will fit.

Back at things on Thursday which is shoulders. Will see how they are feeling and if need be move on to the back exercises instead.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/11/07 02:03 AM

Wednesday, May 10, 2007 - Week 439, Day 1146

Barbell Seated Military Press = 155 lbs = 1x6, 1x7, 1x6
Barbell Upright Rows = 120 lbs = 2x7, 1x8
Dumbbell Seated Bent-Over Rear Deltoid Raises = 59 lbs per arm = 2x7, 1x9

Upped the weights 5 lbs each and still did as many reps if not more then last time. I'm making some good gains and can see it when I look in the mirror. However I feel I could lose some body fat as I am not eating as healthy as I could. Sweets are my vice and hopefully with getting back into TKD/BJJ shortly (I hope), the added cardio will serve me well in losing some fat plus get me in the right mind set. I believe I am right around 200 lbs now. I'm liking the body building regiment but will miss it once back to training.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/14/07 11:22 PM

Monday, May 14, 2007 - Week 440, Day 1147

Seated Rear Lat Pulldowns = 195 lbs = 2x8, 1x7
Barbell Bent-Over Rows = 215 lbs = 1x7, 1x8, 1x7
Closed Grip Lat Pulldowns = 175 lbs = 1x7, 1x6, 1x9
Dumbbell Trap Crunches = 59 lbs each = 3x10

With the exception of the 1st exercise, I upped everything by 5 lbs just like I did last workout. I will however drop the Trap Crunches down as I did not get the full feeling like I did previous times. Before starting the 3rd and last set I actually picked up some light weights to get the proper feel.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/16/07 10:39 PM

Wednesday, May 16, 2007 - Week 440, Day 1148

Standing Closed-Grip Barbell Tricep Curls = 145 lbs = 3x6
Lying Supine 2-Arm Dumbbell Tricep Curls = 49 lbs per arm = 3x8
Weighted Dips = 200 lbs = 3x8
Kick Backs = 49 lbs per arm = 2x6

Awesome day. First I had my 5 month appointment with Surgeon and I've got the go ahead to start TKD/BJJ again, though only lightly and no competitions or people kicking my leg. Then I get home and have an awesome workout.

Due to time constraints I had to push this workout and did it in 35 minutes including warm-up. I upped the first three exercises by 5 lbs each and it went great. The second exercise I thought perhaps I had taken on too much weight and why I was doing them so well but I slowed it down and still go the same results ... my triceps are getting stronger. On the last exercise for those that follow this, which probably is not many if any at all, you are probably wondering why only 49 lbs per arm when I was doing 89 lbs. Because of the time I planned on only 3 exercises and was going to skip these but after the Dips I was on fire so without taking a break I grabbed the 49 lbs that I had been doing for the second exercise and did 6 on each arm back to back and took no break and did a second set. This finished of the arms nicely.

Though it was good news that I can go back into training at a moderate level, knowing that I was making good gains on this routine with adding training will damper this and if continue with both I foresee over-training issues not to mention a loss of strength and size. Dang I wish I could have the best of both worlds. I should also mention the Surgeon said the leg was very strong and that after 6 months I can go as hard as I want ... yipeeeee.
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 05/18/07 09:02 AM

Good to hear you're going back training and your leg is strong. Let the deadlifting commence!

Do you not miss training for the social aspect of it all? I like working out myself but it can get a bit annoying when you don't have a workout partner. At least your clothes are going to start fitting you a again.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/18/07 10:27 PM

Friday, May 18, 2007 - Week 440, Day 1149

Ez-Curl Barbell Preacher Curls = 125 lbs = 1x4
Ez-Curl Barbell Preacher Curls = 120 lbs = 1x7, 1x10
Seated Concentrated Dumbbell Curls = 69 lbs per arm = 1x5, 1x6, 1x5

Just did a small workout though I did it with intensity. I upped everything by 5 lbs as I have been doing with all of my other exercises. The Preacher Curls I only got 4 reps so dropped the 5 lbs and found that I was able to do more reps than I thought I could and will up it again next time. I think that I wasn't warmed up enough was the reason for so little reps.

Nothing much else to add and will workout again on Monday which is a holiday.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/22/07 09:24 AM

Monday, May 21, 2007 - Week 441, Day 1150

Barbell Deadlifts = 270 lbs = 1x8
Barbell Deadlifts = 275 lbs = 1x7
Barbell Deadlifts = 280 lbs = 1x6
Leg Curls = 100 lbs = 1x10
Leg Curls = 115 lbs = 1x8, 1x7
Barbell Rear Calve Raises = 200 lbs = 1x15
Barbell Rear Calve Raises = 250 lbs = 1x10, 1x11

My first leg workout day. It was sad to say the least and I really wasn't into it too much as it was a holiday Monday but I did it non the less as this week I will be gone the later part to Comox, BC for a sales meeting with my company and I know the workout facility at the hotel we are staying at isn't that great so I have to make sure I get in a few workouts before I go.

Deadlifts I've got it zeroed down to where I am at to keep in my 6-8 range however I found it difficult and will need to get back into it as it has been over 5 months since last doing. Leg Curls were sad to say the least. Calve Raises I will need to increase or make harder some how.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/29/07 09:28 AM

Just to let you know I am continuing to workout and making progress. I will be slowly starting back with BJJ/TKD and will be working with my Instructor's Instructor David Meyer on Sunday, June 3, 2007 where a group of us will be working specifically on chokes. You may not see me post for a while just giving myself a break. If anything major happens I will make a post. Take care everybody.
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/18/07 02:01 AM

Just to drop a note that I'm back to training full time. The knee is holding out for now but still have some reservations in my mind that I will have to overcome.

On track for training for black belt though this is not a priority in my life. Took 3 weeks off from weight lifting to enjoy my holidays which I did thoroughly. Have been enjoying the great weather that is 28 to 36 degrees Celcius (83 to 97 degrees Fahrenheit) ... though my grasses isn't. Riding my motorcycle lots and has been about 2.5 weeks since I've driven my truck which is still sitting on 1/2 a tank from my trip to Regina over 2 weeks ago. Went knee boarding on Thursday and knee was no problem though it is still tight and tingly.

Monday started back with weight lifting and am doing a superset routine with Chest/Back and Wednesday will be Shoulders/Arms and Friday Legs/Abs. Tuesday and Thursday will be TKD with next week probably only 2 days weight lifting and 2 days TKD with 1 day BJJ.

As I've gotten older I've realized to maintain my size that I don't have to work out as often, though I must to maintain my strength so on Monday I was cursing and swearing when I had to drop everything by 20 lbs but I know I will get it back in time with conviction and hard work. I want to start enjoying life and all it has to offer and the balance is not only now between just working out and martial arts but also enjoying life. Weight lifting will always be a part of my life and will lift until I die. Martial arts I hope will also remain as a constant in my life. My life in general and spending time with my wife reacquainting ourselves as our daughter is now 14 and being more independent is a priority to ensure that our 21 years together goes on for another 21 years and more. Plus it is time to ensure that my daughter and I bond better so that she feels comfortable coming to me when she needs to.

Again I won't list my workouts but felt a sense inside to share further on this thread. Take it for what it is worth, I enjoyed sharing.
Posted by: jasperdaman

Re: Creaky Old Mods Journal - 07/18/07 03:17 AM

Well done Derek, weights and MA shouldnt become your life but become a part of ur life as u no. Give those weights hell!!!
Posted by: MattJ

Re: Creaky Old Mods Journal - 07/18/07 11:05 AM

Nice job, Dereck. Impressive, the way you keep at it!
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/18/07 03:42 PM

Thanks guys.
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/25/07 10:45 AM

Another Update

It has been a number of years since I've done Squats due to suffering a neck injury in 2005 however yesterday I was perplexed as what to do for a leg exercise as when doing Deadlifts I find that bringing the bar up rubs against my knee and it has not quite healed enough. I didn't feel that leg extensions would have given me a good enough workout especially since the most my unit can hold is 225 lbs, though I guess I could have done legs individually.

I set up the Squat Rack and added my plates putting on what I felt would be a comfortable weight that was about 180 lbs lighter then what I "used" to be able to do. I never did like Squats and actually had stopped doing them for a number of years until I came to the conclusion that Squats needed to be done. Unfortunately need to be done and actually doing them were put to a halt when I crushed my vertebrae and later when trying I met with pain, ever since then I have stayed away from them. So suffice it to say I was feeling (1) I hate Squats, (2) will my neck hurt and (3) will my knee hold up since it has only been 7 months since my surgery.

Well the good news is that it did and I'm glad I did them. First set was a feeling out and getting the form correct. I found that once I removed the bar from the rack that if I rolled the bar down off my traps and further down my back I could easily manage the weight with balance and stability and have no stress on my neck or shoulders. I also wrapped the bar with a thick towel do add further comfort. Second and third set progressively got much better and then I added another 30 lbs and proceeded with my fourth or fifth set.

I kept the workout fairly light and finished off with 3 sets of rear calve raises. Surprisingly with such a mild workout did I ever sweat. I didn't immediately feel anything in my legs however after sitting down at 9:00 PM and signing into X-Box Live to play Rainbow Six Las Vegas, by the time I signed off at 2:00 AM to go to bed I could tell I had worked my legs ... excellent.

So that is where I am now.
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 07/25/07 11:23 AM

Great to hear.I'm jealous, what with being injured and that!

Are you going to stay doing squats or mix it up? Did you go ATG?

Is your deadlift form off?
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/25/07 12:38 PM

I would not classify myself as injured but more in recovery. My neck has been good but I know from grappling that one jolt and it is down hill again, so I take it easy. I know that I will always have some problems which also seems to affect my shoulders ... not that they are great either especially lately when they have been really aching, however that will never stop me. Knee doing actually really well and tonight I will be joining class and running 3-5 Kilometers (2-3 miles) which will really be a test. I've attended some kicking classes with last Thursday being a big one and I survived though I need to build back up my cardio. Tonight is actually another kicking class and with will be an even bigger test.

I am going to continue with the Squats for now though I was close prior to my surgery in December to Deadlifting 400 lbs that I would still like to achieve. I don't believe my form is off it is just a mind thing plus the dynamics of the Deadlift puts more stress on the knee believe it or not then the Squat. As well when lifting the bar from the floor with the Deadlift it is quite often it brushes my legs and currently my left knee still has some dead spots where I don't have feeling and directly on the knee where the stitch marks are and where they removed the patellar tendon, this is highly sensitive ... even just to kneel on it which I've found while grappling.

ATG? Not sure what that means.
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 07/25/07 01:25 PM

Quote:

Great to hear.I'm jealous, what with ME being injured and that!




Sorry, I meant to include that "me" part in there. Your recovery seems to have gone very well. One of my coaches will have to have the ACL operation too, but he fears never being able to kick the same again. He's 40 and wants to win a few more things before the op. His kicks are quality but he says he has terrible pain on the knee.

ATG = A$$ to grass
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/25/07 01:39 PM

I'm 38 with 39 coming in September. As kicking is only a part of the game I probably wasn't as concerned as your coach. Currently I get a lock of clicking and clunking and it shifts a bit but the surgeon says I'm on track. It is definitely not a 100% and needs to improve quite a bit more, but it isn't too bad. Weight lifting will help in that recovery to make the muscle around it much stronger, which I contribute to being able to keep doing martial arts for the 2 years the ACL was severed and I was still training. However it was not 100% then either and I had to baby it on occasions or adapt my game which it is my hopes I won't have to do as I improve. It certainly isn't any easy decision and my best goes to him. Probably the best thing about the whole leg recovery was my wife waiting on me hand and foot plus the huge amount of time I played my XBox 360.

You get better too so that you can get back at it.
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/27/07 01:42 PM

Holy crap. After working out on Tuesday and doing 5 sets of Squats, Wednesday I could feel the DOMS. I however still went to class and ran my 3 kms and then did class that was just over an hour. Lot of kicking and punching, trips, sweeps and throws, counters and such so it was a little bit of a workout. Thursday I could barely move, the DOMS were in full effect. I could not even ride my motorcycle to work as my butt and legs could barely move. I was going to head to class last night but aside from only being able to hobble I thought I'd take the night off. Friday today, still can feel it ... WOW.

Hate it, love it ... mixed bag of feelings for sure. Looking forward to doing it again.
Posted by: WhiteDragon11

Re: Creaky Old Mods Journal - 07/27/07 04:22 PM

Haha nice Dereck. What doesnt kill you makes you stronger. You will get the benefits, after the disadvantages of it though.
Posted by: Taison

Re: Creaky Old Mods Journal - 07/29/07 06:05 PM

Squats. .

MY FAVORITE WORKOUT!

If I could marry a workout routine, I'd marry squats.

I just love doing squats. Ok, as soon as I've moved apartment, it's time for me to start adding to this log again.

Creaky Young Mods Journal.

-Taison out
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/30/07 09:29 AM

By Friday afternoon I was fully recovered ... and somehow I can't wait to do them again.

Almost died on Saturday so I count my blessings. We went to the lake this weekend where my friend and I drove our sports bikes while our wives and kids went together in another vehicle. While driving we passed a semi-truck and when I got back into our lane I crossed over some pot holes and nearly lost control. At 147 kmph (92 mph) I got a speed wobble due to the pot holes but thankfully I was able to recover as I did not panic. To be honest it didn't even phase me ... that is till later that day when I really thought about it. My buddy who was behind me thought I was a goner but said thankfully I have a lot of upper body strength and was able to control the bike. So thankfully for weight lifting, thankfully it wasn't my day (unlucky day), thankfully I was calm and didn't panic, thankfully somebody was looking out for me. It wasn't the speed but the pot holes as afterwards when coming back we took a look at them and realized even doing the speed limit of 100 kmp (62 mph) the same thing could have happened.

I realize when I get on my bike that something could happen to me. I realize that most times it will be somebody else's fault but yes ... I am not always a saint when riding. But Saturday was a great day at the lake and the rest wasn't too shabby either. Thankfully I'm hear to tell the tale and to live to fight another day.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/01/07 11:54 AM

I forgot how demanding Supersets are. Here is what I'm doing:

Bench Press - Rear Lat Pulldowns - 1 minute break
Bench Press - Rear Lat Pulldowns - 1 minute break
Bench Press - Rear Lat Pulldowns - 1 minute break

Dumbbell Press - Bent-Over Rows - 1.5 minute break
Dumbbell Press - Bent-Over Rows - 1.5 minute break
Dumbbell Press - Bent-Over Rows - 1.5 minute break

Decline Bench Press - Closed-Grip Lat Pulldowns - 2 minute break
Decline Bench Press - Closed-Grip Lat Pulldowns - 2 minute break
Decline Bench Press - Closed-Grip Lat Pulldowns - 2 minute break

I am thoroughly enjoying this type of workout as it is one exercise right to the next without a break. It is demanding both physically and mentally. By mentally I mean that it is easy in the beginning to go from one to the next but as you go through the workout you get tired physically and mentally and have to push yourself to keep going as you don't get a break before your next opposing muscle exercise. As well with little break between everything your heart rate never really goes down so it is almost like a low end cardio workout ... which is good.

Understand that this type of workout is a body building regiment though I'm lifting explosively and not going fully to fatigue ... but close. Something like this is demanding as your muscles get weaker as they are getting tired as many of the stabilizer muscles are being used, you are not getting rests between lifts ... so this means you cannot lift as much as you normally would. The upside is that you will push to do more and when you go back to your regular routine you should be able to lift more and should be over any humps/plateaus. Plus with Supesets you can do more in less time which is another bonus.

Friday I do Shoulders/Arm and then next week Legs/Abs. TKD today (Wednesday) including a 3-5 Km run (1.5 hour class) and then TKD on Thursday (1 hour class).
Posted by: jasperdaman

Re: Creaky Old Mods Journal - 08/03/07 03:10 AM

Good Job Derek, i cringe just looking at that superset routine lol Also very glad ur sill here with us aswell, it would be a crying shame if we lost u :P
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/03/07 09:29 AM

Thanks Jasper.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/08/07 10:54 AM

Supersets ... wow, very very very draining. For Shoulders/Arms last night I was sapped of strength to finish the workout. I only had two sets left consisting of 3 exercises each and I couldn't finish them. Physically and mentally I was done and my heart rate was through the roof. It felt like I had just ran full out and was now trying to catch my breath. I will survive and plod on.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/25/07 04:08 PM

Just an update. Leg is about 70-75% though I do get some odd pains at times but is not stopping me from training. I went through a lull where I wasn't enjoying any training; weight lifting and martial arts ... though I continued training both while taking a 2 week break in July from both. I have plans in place to push forward and am on track. 10 years of weight lifting and 5 years of martial arts can get draining mentally and physically and I need(ed) to find some focus again. It was getting to a point that when I got home from work I knew I had to do one or the other or both and it was getting to a point I didn't want to come home. The small break, coming up with a plan of attack, a little bit of self encouragement and then kicking myself in the ass to just do it will hopefully get me over this hump.

Moving away from Supersets and am now going to focus on a Upper Body and Lower Body routine with an isolation day for arms; like the look of big arms. Upper/Lower looking more at a strengthening routine of 5x5 and so will only be doing 1 exercise per body part. Did my upper body yesterday and then Wednesday will do the lower body which includes the core. Then I will try to fit in an isolation exercise for arms but won't go overboard. Have TKD sparring tonight and then again on Thursday which will be more of a target kicking class. Haven't really done any BJJ as I haven't really had a chance but will look forward to this in the near future. Done only some basics but will need to re-educate myself.

Back to the topic of weight lifting; back doing Squats though not with the weights I'm used to 5 years ago before martial arts. Pay very close attention to my leg when doing them plus even more attention to my neck. I've found a great balance by lowering it down my back which also keeps me in good form and puts no stress on my neck. Don't have a spotter so putting it back on the racks requires me to shrug them up when I'm done to get them back to the right height. Thankfully because I'm not using huge weights this is possible but I wonder what I'm going to do as I am moving up on weights quickly with adding another 20 lbs tomorrow making what I'm lifting 1.8 times more then I weigh. I think the most I've ever lifted was 2.2 times more then my body weight so not too bad.

Just thought I'd give an update to my progress. Going slow, finding direction but keeping at it. Not bad for a 39 year old, eh?
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/26/07 09:32 AM

No sparring last night but instead black belt training. Yah, they are wanting me to test in November as I should have tested at least 2 or 3 times previously but something always came up like injuries or surgery, etc. I need to get back into shape as the conditioning part of the requirements I am not up to par yet. Last night I had to run 12 minutes stairs, 10 pull-ups, 50 push-ups, 100 sit-sups and 1000 skips. I was also suppose to do 50 stand-ups but was unable due to time restrictions as we started working on patterns. Thankfully others also doing this could not complete them also so I don't feel so bad. I could have easily doubled the pull-ups and in fact I was only suppose to do 5. Push-ups were a walk in the park and I could have doubled those as well. The stairs are draining and I dislike them so did them first to get them out of the way. 1000 skips I can do no problem. The sit-ups on the other hand I had problems and took me a while. Though I didn't do stand-ups, this exercise I know I will have problems. This is the exercise where somebody hold your feet like your are doing sit ups and you have to stand up and then sit down; find a very hard work out. I must prove I can do this numerous of times, along with all of the other requirements before I get the nod to take the test. Then I have to do this all on test day prior to the testing. Grueling.

Not working out tonight after all as I was talked into going to class for grappling. Like I said earlier it has been some time so I am looking forward to it. Will lift on Thursday night.
Posted by: Al_Fernz

Re: Creaky Old Mods Journal - 09/29/07 10:01 AM

Good stuff Dereck. Happy to hear your training is going well. I'm sure you'll get your black belt. All the best
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/29/07 02:35 PM

Thanks.
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/13/07 05:53 PM

Just an update for those that read this. I had hit a slump with my training for both weight lifting and martial arts. It seemed I was always on the go and it was wearing me down. Little breaks here and there weren't helping and I wasn't working at either with intensity and my workouts were starting to tapper off. Thought of quiting one or the other or even both had entered my mind. Knowing that I had to come home from work to do one or the other or both made me not want to come home anymore. I was at a cross roads.

I talked with my Instructor and expressed this to him and he said I had to find my own way. No sooner then I told him this I was told that a handful of us he wanted to test by the end of November and I was in that group. I took off all of November from working out and put my training into my martial arts 5-6 days a week. I did the physical endurance test one weekend, the next weekend the hard test which is the pretest and then the Provincial test the following weekend. Now that this is all out of the way the pressure is gone and going to class is refreshing again.

I stared weight lifting as well on December 3rd after a full month off and so far have done 4 workouts. I still need to fine tune my program but after reviewing my records over the last 10 years I came to the realization that I was at my best and had the most energy after work so I have now started to do this and I can see the difference. I'm still mentally and physically awake and with some good music I am more focused then I have been in a long time and that is good; very good. I'm not all there yet but I'm on my way. Last night was a workout that I enjoyed so much and I missed; days like that is what made me go these last 10 years and I hope to have plenty of more like that. Sadly I have to admit that at 39 I do feel it more but I still can work out hard with intensity and put up some decent numbers. Onward and upward.
Posted by: MattJ

Re: Creaky Old Mods Journal - 12/13/07 07:38 PM

Good to hear everything is getting back in balance for you!





Nancy boy! J/K
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/14/07 09:17 AM

Thanks Matt.
Posted by: Dereck

Re: Creaky Old Mods Journal - 02/13/08 06:26 PM

Just an update; still plugging away. I have implemented a two day a week workout that covers both as full body. I needed to do this to fit in between TKD, BJJ and just having joined Judo last week; had second class yesterday. 6 days of week is going to be tough and will have to watch myself from over training.

In my weight lifting I had seen some downward gains which was disheartening however with only having done this workout for 4 days; 5th tonight after work; after I shovel all of this snow; I have seen some minor gains back though nothing significant.

Plugging away though.
Posted by: Cord

Re: Creaky Old Mods Journal - 02/13/08 07:12 PM

Cord Update:

Currently enjoying doing 6 minute circuits

2 mins skipping (140-150 rpm)
2 mins heavy bag
2 mins traveling lunges/hanging leg raises
1 min rest.
Repeat for 6 circuits, alternating lead on each heavy bag session.

Weight training is a little adaptive at the moment as I am recovering from a lower back injury, so predominantly high intensity machine work, geared for muscle growth- just for fun really
Training week looks like this:
mon: weights
Tue+ wed: circuits
Thur: weights
Fri + sat: circuits
Sun: rest
Posted by: Cord

Re: Creaky Old Mods Journal - 03/20/08 04:31 PM

Its amazing what you can fit into 60 minutes.

Dumbell lunges 5x10 (alternating)
Push up / Pull Up superset x5 (max reps)
Shoulder press 5x6-10
Seated Rows 5x6-10
Dumbell Curl 4x6-8

3 mins walking lunge straight into 2 mins heavy bag punch combo drills.

4 x 5 min circuits of above. Anytime your lunge walk 'runs out of gas', drop and do 10 crunches, then up and continue lunges.

Time workout started: 14:04. Time I returned to car: 15:06

That was a fun hour.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/07/08 01:47 PM

Update; still plugging away. Had been doing the H.I.T. (High Intensity Training) that I've done twice before and I was having some small results but due to martial arts and life I was finding it difficult to balance it all, especially with that type of workout that I needed to work out every 4 to 6 days, as well as putting the Intensity required. I started yesterday again doing a PUSH/PULL Routine that will allow me to work out if needed back to back days. My goals are to work out 1 week 3 times weight lifting and 2 days martial arts and then the following week 3 days martial arts and 2 days weight lifting. This will be a strengthening routine and I will be working one exercise per muscle group with 5 sets and will try to keep the range between 5-8. Rest time will be 1 minute up to 3 minutes depending on my recovery period. My workout should be about 1 hour tops not including warm-up, stretching and cool down period.

After being sick in March for 3 weeks straight with flu and then bronchitis and almost pneumonia, I went from 193 lbs down to 180 lbs as for 6 days straight I had 4 pieces of toast and 2 cups of soup. It was a brutal period and to be honest I have not fully recovered even now into May. My weight and eating has finally got on board and I weighed myself at our school the other day and was 199.6 lbs. I'd like to lose a bit as I gained some unwanted weight over a weekend with a get together with old friends that had too much eating and drinking. If I can get back down to 193 lbs then I will be satisfied and then can start building upon that.

Just wanted to let people know that though I don't post too much anymore that I'm still around.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/08/08 02:40 PM

WOW ... body is tired. BJJ on Monday, PUSH on Tuesday and PULL on Wednesday; with TKD tonight. I can feel every muscle from all of this and it is a welcome feeling however very draining. Look forward to Friday, Saturday and Sunday off. Friday normally would be martial arts or working out however Instructor and another are fighting for the MFC and going to cheer them on. Two others to fight at the end of the month.
Posted by: MattJ

Re: Creaky Old Mods Journal - 05/08/08 02:45 PM

Keep at it, Dereck!
Posted by: Aesir

Re: Creaky Old Mods Journal - 05/08/08 04:08 PM

Any chance you could be more specific on your routine if you have the time? I enjoy reading what other people are doing.

Good to have you back also.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/08/08 05:20 PM

I am doing a PUSH/PULL routine. In the past in this exact journal I did a PUSH/PULL/LEG routine however I have combined the legs into this routine the best I could based on the movement. This routine is not set in stone and will be modified as I go. This is what I've done so far.

PUSH DAY:

1. Chest - Bench Press; 5 sets x 5-8 reps

Nothing better that hits the chest 100%

2. Shoulders - Military Press; 5 sets x 5-8 reps

3. Lower Back - Supermans; 3 sets x 40 reps

I put this in here as an extra to work more on my core which I need as lately my lower back has been sore ... and I'm balancing it with abdominal work on my PULL day. It is done with body weight and done slowly. Normally back work fits more in with the PULL day however I felt it fit better here due to the dynamics of the motion required.

4. Triceps - Weighted Dips; 5 sets x 5-8 reps

Enjoy my tricep work and it shows. May decide to change this out for Kickbacks.

5. Legs - Extensions; 5 sets 5-8 reps

Nothing better then Squats and the second best in Deadlifts HOWEVER after repeatedly trying these exercises I have had to resolve to modifying my workout due to injuries sustained in 2006 such as crushing my C6/C7 vertebrae in my neck and tearing my left ACL (had patellar surgery in later 2006). Not happy but have to work the legs; can never forget the legs.

6. Calves - Weighted Calve Raises; 5 sets x 5-8 reps


PULL DAY:

1. Upper Back - Lat Pulldowns; 5 sets x 5-8 reps

2. Lower Back - Bent-Over-Rows; 5 sets x 5-8 reps

3. Traps - Rear Shoulder Shrugs; 5 sets x 5-8 reps

Though a shoulder exercise I have included it here due to the movement required; pull. I've always enjoyed this workout and something I want to target.

4. Biceps - Preacher Curls; 5 sets x 5-8 reps

5. Hamstrings - Leg Curls; 5 sets x 5-8 reps

6. Abdominals - Weight Crunches


Nothing perfect by any means and a work in progress.
Posted by: Aesir

Re: Creaky Old Mods Journal - 05/10/08 09:55 AM

Sounds good.
Posted by: Cord

Re: Creaky Old Mods Journal - 05/10/08 12:07 PM

Dereck, have you thought about dumbell lunges as an alternative to squats? They would not only work the legs more completely than extensions, but also address your interest in core activation, as well as traps and grip work.
Just a thought.
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/12/08 10:28 AM

Actually very good idea Cord and I will give that a try. Thanks old friend.
Posted by: jude33

Re: Creaky Old Mods Journal - 05/27/08 07:50 AM

Quote:


Weight training is a little adaptive at the moment as I am recovering from a lower back injury, so predominantly high intensity machine work, geared for muscle growth- just for fun really





Hi Cord

Your back is it a disc problem?
Just asking. I have had to adapt my training to take in to account a lower back injury substained some time ago.

Everything is back to normal other than I wont squat heavy or deadlift at all. I hear of power lifters who go back to heavy training after a back injury. I presume there must be a method of making sure a disc is healed or not?.



Instead I do high rep free hyperextentions, ,normal/ heavy weights for leg press and leg extention/ curls.
Squats are hack squats done quite light but high reps.
Running and practicing judo/ mma aren't to much of a problem.

Aches a bit after practice.

Jude
Posted by: jude33

Re: Creaky Old Mods Journal - 05/27/08 07:52 AM

Quote:

Actually very good idea Cord and I will give that a try. Thanks old friend.




Hi

Good bicep strength. 33 kilos?

Jude
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/27/08 09:34 AM

I hate biceps; one of those muscles I hate to work but do it anyways. Currently lifting 64 lbs per arm (29 Kg) with 84 lbs being the most I've lifted (38 Kg) for a one rep max.

Or were you referring to something else?
Posted by: jude33

Re: Creaky Old Mods Journal - 05/27/08 10:15 AM

Quote:

I hate biceps; one of those muscles I hate to work but do it anyways. Currently lifting 64 lbs per arm (29 Kg) with 84 lbs being the most I've lifted (38 Kg) for a one rep max.






Hi,

My target weigth for bicep single dumbell curl is 40 kg for reps. I havent reached one rep yet.
At the moment I use up to/ including 30 kg but it isnt a pure strict slow curl with 30 kg. Yet.

.

I much prefer other muscle/ muscle groups to train but have to make sure I train biceps regular. Or I tend to miss them out.

Jude
Posted by: THEGENERAL

Re: Creaky Old Mods Journal - 05/27/08 09:09 PM

Who are you people, Ronnie Coleman!?
Posted by: jude33

Re: Creaky Old Mods Journal - 05/28/08 06:29 AM

Quote:

Who are you people, Ronnie Coleman!?




Not quite but do train hard. I dare not put my training log anywhere because it wont be believed if the karate section is anything to go by, and I cant be bothered answering all the B/S.

Jude
Posted by: Dereck

Re: Creaky Old Mods Journal - 05/28/08 09:31 AM

Quote:

Who are you people, Ronnie Coleman!?




No, more Gary Coleman.
Posted by: Cord

Re: Creaky Old Mods Journal - 06/08/08 02:10 PM

Current training schedule.

Workout 1.
Either 2 mile fartlek run, or 6x3 min skipping.
4x Plyo push up (varied hand positions within set)/ pull up/ Overhead Pulls circuits.

Workout 2.
6x3 min rounds heavy bag
Squats 4x5-7
Weighted Hyperextension 4x6-8
Standing Overhead Press 4x5-7

Workout 3.
20m High Keg Carry/ 20m overhead Dumbell Carry x8

Workout 4.
Wildcard- one of the above. Doesnt matter which one, as long as its not the wildcard from the week before, so you always have a choice of 2 in any given week.
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/08/08 02:46 PM

Nice to see you are still active Cord.
Posted by: Cord

Re: Creaky Old Mods Journal - 06/08/08 04:08 PM

Quote:

Nice to see you are still active Cord.




If I stopped, I would sieze up
I dont post a regular journal anymore because I stopped logging my workouts a long long time ago- I like to set a rough structure that I know will address any underlying goals I may have, and then I sort of riff off of it until the improvisation is so great that the structure is obsolete. At that point I evaluate, and set a new structure and start riffing again- it was only a few weeks back that i just did a whole workout of squats- 9 sets, just becuase it was feeling good. If you can keep an eye on the long game, and keep things balanced, then instinctive training is a great cure for the ennui that can set in. This Christmas I will have been training for 19 years, so enjoyment and maintenance are more important to me than a burning desire to improve.
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/09/08 10:37 AM

Nice. I also don't log my journal though I do at home. Come December I will have been lifting 11 years faithfully; very proud of that. I will be 40 in September and how and what I lift has changed due to injuries and time however still plodding along and hopefully will as long as i can. Just glad that you pop in from time to time in this thread to give us updates.
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/10/08 01:12 PM

On summer break right now for 2 weeks and have taken the time off from lifting. I have to say that 2008 has not been a good lifting year so will need to get back on track come Monday.

For those that don't know, my Instructor took a position in California so our school closed down. As you know it was mainly TKD though heavily influenced with BJJ and a little MMA. I took an introductory class a week ago with his MMA Instructor and took my first class on Tuesday and will continue every Tuesday and Thursday during the summer schedule and then see what classes are available in the fall. Currently the schedule is 6:30 to 7:30 BJJ, 7:30 to 8:30 Muay Thai and 8:30 to 9:30 MMA. I did the first two classes but was too burned out to do the third. Will do the Muay Thai and BJJ as my main goals as I want to work towards a Blue Belt in BJJ; MMA I will look into later.

So still plodding along and hoping for better things.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/11/08 09:51 AM

Current training routine.

Monday. Wednesday. Friday.
Bench press: x3 *
Seated Row machine x3 *
Squat x3 *
standing Dumbell Press x3 #
Plate Stack Rows x3 #
Rear Delt Raise on Back extension station x3 #

Key: * pyramid 15, 8, 5 reps. # constant weight 8 rep max

Tuesday. Thursday. Saturday.
Heavy Bag. 4x3 mins free technique.
Skipping 4x3 mins
Hanging leg raises x10 knee raises x10 Static knee raise hold 20-30 seconds. 4x Giant sets.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/11/08 01:49 PM

Good job Cord; keep up the training.

For myself; down and out. Re-injured my neck 3 weeks ago that now after x-rays shows damage to the C5 vertebra on top of the C6 and C7 from the earlier injury in 2005. Plus there are bone spurs and my sports specialist said my neck is degenerative ... so that cannot be good.

With meds I'm doing fine but not doing anything so very idle. Have to get my neck retracted and also do some physio.

Again this injury was a grappling injury that was just unfortunately and nobody's fault. Once I am able I will get back to weight lifting first and foremost and then back to BJJ and Muay Thai. My specialist would hope I would stop and find something less physical but being a former professional athlete understands why. We will be seeing each other again.

Was starting to put on some unwanted weight so have cut my eating back by half and am cutting back on excess breads and stuff plus cutting out sweats. Difficult but did it back in 2002 for a year and seen good results; so far so good after less then 1 week and my pants fit fine again.

I will continue on as I always do.
Posted by: BrianS

Re: Creaky Old Mods Journal - 08/11/08 11:03 PM

Cord, you are a monster with the workouts man. Are you doing any martial arts right now?
Posted by: Cord

Re: Creaky Old Mods Journal - 08/11/08 11:22 PM

Dereck, I have always wondered about your neck and grappling- having had neck problems myself, I know that worries about it are a major influence on my decision not to investigate ground work training.
Hope it settles down, and you manage to find a balance that sees you training, and still having use of your limbs past the age of 45

Quote:

Cord, you are a monster with the workouts man. Are you doing any martial arts right now?




I always think my workouts are quite modest- I cant remember the last time I spent more than 45 mins in a gym at one time. I just try and hit things quick and hard, and then go play on my xbox and eat eggs

No MA whatsoever at the moment- my family are retiring from the pub at the end of september, so I will not have commitments helping there anymore, and I will be giving my skin a rest after this months tattoo session (2 hours a month for 12 months solid is enough for now), so I may get some savate sessions in this winter.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/08/08 01:47 PM

Well it has been 7 weeks and have not returned to Muay Thai/BJJ. I did start 2 weeks ago in lightly weight lifting and they upped it a bit last week. Working with a broken right index finger; long story ... but doesn't affect too much while lifting thankfully.

Because I was inactive for so long and I had been putting on unnecessary weight due to what I used to eat, for the last 3-4 weeks I've been eating half of what I used to and cut out sweets during the weekdays. It seems I'm always hungry which sucks and the water I drink is not filling that void. Now that I'm working out I'm still eating the same about but taking in protein supplements to aid the muscle building and as I lose what I don't want and start seeing positive gains, then I will slowly increase what I eat as well.

I'll be 40 in 8 days and though I have the mentality of an 18 year old my body doesn't. I keep good logs of all of my workouts and I've accomplished a lot. It sucks looking back to see what I "was" lifting to what I "am" lifting now; not impressed. I find this difficult to mentally get over though I understand it. I always felt I could continually increase but in fact it has been decreased.

2002 was my pinnacle year of lifting and I have many things to be proud of. In the last 6 years I've head some impressive gains still but overall not as strong as I once was. Body wise still look good though I'm more particular about things and want to look better; at least that is one thing I can control a little better however age does affect that as well. And though I have had a decline I did gain much knowledge in martial arts that I hopefully can return to by October.

I'm my own worst critic but I should be happy that come December I will have been lifting for 12 years straight; that is an accomplishment in itself.
Posted by: MattJ

Re: Creaky Old Mods Journal - 09/08/08 02:29 PM

Nice job, Dereck. We all have to adapt as we get older, but it doesn't mean we have to stop!
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/08/08 06:11 PM

Thanks Matt.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/09/08 04:53 AM

Great stuff Dereck, no matter what you have lifted in the past, just remember that if you asked your 'average' 40 year old to lift at your current, debilatated level, it would kill 'em
Take it easy, let your wounds heal as best they can, and keep on truckin'
Posted by: BrianS

Re: Creaky Old Mods Journal - 09/09/08 05:12 AM

Dereck,

I know how you feel bud. When your mind says yes,but your body tells you no. Listen yo your body, it'll be worth it in the long run.

Ease back into things eventually and you will most likely avoid further injury to yourself.

Besides, like Cord said. What can most 40yr olds do? Quit comparing yourself to Randy Couture and start comparing yourself to me. You'll feel much better about yourself,lol.

These are my actual arms and legs..
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/09/08 09:34 AM

Thanks Cord.

You kill me Brian. Okay, no more Randy and all Brian. Can you send me the life size photo to stick on my wall now?
Posted by: Cord

Re: Creaky Old Mods Journal - 09/23/08 03:30 PM

As some of you will know, I have had a set back with a knee injury recently, and so am working more dynamic lifts, requiring more stabilisation in the knee. I am pretty sure that my knee problem may have been triggered by squatting using a smith machine (my only option), and the act of 'fitting' my body motion around a machine is not good practice.

New workout looks like this:

Dumbell hang clean to push press 4x6-8
Push up/Wide grip chins x 3 supersets
Unilateral Dumbell Snatch 4x6-8 each side
Olympic Plate stack Rows 3x6-8

4 times per week- 2 on 1 off, 2 on 2 off.

gearing up to re-joining my old savate class in October all things being well, so good stuff ahead
Posted by: Aesir

Re: Creaky Old Mods Journal - 09/23/08 04:18 PM

What happened to that great place in Cambridge that you train at? Surely they have something better than a smith machine?
Posted by: Cord

Re: Creaky Old Mods Journal - 09/23/08 05:04 PM

Its a fantastic place- so fantastic that it is too busy for me to take advantage of my friend's generous of offer to use it for free. It is not a gym where members can turn up and 'do their own thing', they all have a trainer with them at all times, be it a team conditioning session, or 1 on 1.
If I train there, it means they have to make an acception to that rule, and I dont feel inclined to cause them problems by giving people a chance to say 'well he trains on his own' or similar.
I do occasionaly meet up and train with them when our schedules match, but its not regular enough to structure a routine around their facility.
I have a membership to the University gym, which is adequate, with a little imagination, and it costs me only Ł65 for the whole year, so I cant complain. I also have my garage that contains various odd things for carrying and HIIT drills.
Posted by: Aesir

Re: Creaky Old Mods Journal - 09/23/08 05:50 PM

Thats unfortunate. Ł65 is pretty good bargain for the whole year. What about squatting with sandbags/heavy bags?

I didn't think a smith machine was really good for anything apart from pull ups and the like.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/23/08 06:04 PM

Quote:

What about squatting with sandbags/heavy bags?




Yeah, I incorporate that sort of thing into my HIIT (overhead carry travelling lunges are fun), but for 'static' lifts, I just dont have the weight I would need to make it effective.
By using snatches and cleans, i am forced to generate more power against the resistance in order to allow the weight to carry on travelling upwards past hip height. This has good functional merit for strike power, and also means I get to work harder with the limited resistance I have. As the knee reaches 100% reliability, the 'hang' will be dropped for 'full' clean and snatch, and I can look to movements like 'the bear' and clean to front squat.
For now, I have to avoid re-injury through lack of patience.

Quote:

I didn't think a smith machine was really good for anything apart from pull ups and the like.




The newer ones are getting better, with lateral runners as well as vertical, so allowing more natural ROM's, but they are few and far between at the moment (expensive), and will never be as good as free weights, but you just try and use what you have, until it becomes apparent that it is best avoided.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/23/08 06:19 PM

Get better Cord; and don't push that knee if it is bothering you; take your own medicine.

I am always surprised at how fast my body can react to lifting again. Grant it that I'm no where near the strength or size I have been in the past but with only working out 3 weeks the amount of gains is impressive thus getting me closer to where I was prior to the injuries and in some areas even greater results.

The body is an amazing thing and even after a week I felt better and looked better. It is like my body woke up and is now at attention. I missed this too much and a reason why I would never give it up.

I'm keeping things simple with now only 3 workouts a week instead of 4 or 5. 1 Push Day, 1 Leg Day and 1 Pull Day. I do the workout and then I'm done and relaxing. My best time for working out is right after work as I can keep the momentum going and then take advantage of eating my supper afterwards thus not having to take any supplements. And then that gives me the night free to spend with my family or just to watch TV or play some Xbox 360.

The neck is feeling very good and I'm happy. If my right index finger wasn't broke 3 weeks ago by a drunk friend I would be heading back to Muay Thai and BJJ classes but as I cannot grab let a lone punch, I will have to tough it out with just lifting ... which is sort of nice as I only then have one focus and I'm not continually on the go. The break is nice ... too nice at times that gives me thoughts not to go back. Then I get stupid thoughts in my head that due to impending neck problems going back would be worse and that I should listen to my doctor and others ... but then I see MMA on TV and I know that I can't stop.

So still plodding along. This December it will be 11 years going at this; feels dang good especially since I turned 40 last week. I'm more and more believing I could do this for life as that is what I will be striving for.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/01/08 02:26 AM

Further update. I started my 6th week and just finished my 17th workout; to think from January and prior to this I had only worked out 32 times. Glad to be doing this again and loving it.

I started with 4 days a week but realize now that 3 days is enough; Pull, Legs and a Push day. I've also modified things for my strengthening workout, which are:

1. 4 exercises per workout

2. 5 sets; first set approximately 60-80% of what I'm going to lift for 10 reps to get good form, technique and a slight sweat. The rest full out.

3. 5-8 reps for the 2nd to 5th sets.

While over the years I have lost strength and size I am not in too rough of condition. I am making some good gains in these last weeks which is positive. Take for instance Bent-Over-Rows with a barbell. Last week I did 7 reps so thought I'd up it another 5 lbs only to find this time I could do 8 reps which means next workout another 5. Bench in 5 weeks went up 15 lbs; though no where near it used to be which is sad but I'm starting over and while I may never bench the big numbers like I used to; I'm still benching and that is a positive.

Another thing I'm working on is arms. I love tricep workouts but hate bicep workouts. I am really working them hard and probably more for visual aspect. They are getting stronger and each time I work out it is another rep with the next one at 8's so I will be able to move up another 5 lbs or more next week. And finally after 10+ years my biceps are the same size as previously my right was always 1/4" to 1" larger though at times my left was the stronger of the two; and I'm right handed.

Man it feels good to be doing this. Still healing up and will wait to jump back into martial art training. Miss it but I would miss this more as weight lifting is my greater passion of the two.

Just thought I'd share.
Posted by: JasonM

Re: Creaky Old Mods Journal - 10/01/08 02:37 AM

Hey Dereck,

Keep up the great work buddy.

I had a question. When does one know they should up the weight?

For me, I up the weight when I can do 8 reps and probably 9. If it is a small muscle group I up the weight by 5 and a large muscle group by 10. Does that sound about right?
Posted by: Aesir

Re: Creaky Old Mods Journal - 10/01/08 04:09 AM

Sounds like its all going nicely. Stick with it and keep up the hard work to reap the benefits.

JasonM: Depending on what your goals are will help you decide when to move up weight. Most try and add weight(2.5lbs-5lbs for big exercises and 1.25lbs for smaller ones) each session or week dependant on the schedule of the trainer; ie if you are doing curls 3 times a week on different days I wouldn't want to add weight each session as they are small muscles and will burn out quickly.
Posted by: JasonM

Re: Creaky Old Mods Journal - 10/01/08 06:25 AM

cool greatly appreciate it.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/02/08 06:18 PM

Jason, just from years of experience I know what my body can handle when I get to a particular rep. And I've found this will differ from one type of exercise to another. In many cases say for a bench press I like to move up 10 lbs however many times that isn't so so I will only move up 5 thus starting in the lower reps again. That is sort of why I chose the 5-8 reps.

What I've also found is that it "might" be too much weight but I've also found that determination and intensity kick in and I can get it down and once I've obtained that I know with hard work I can get it again. You would be surprised that unknowingly you can do more but you have got complacent in what you are doing and while you think you are working hard and intensely that you could be doing just that little bit more that can make the difference.

The thing is challenge yourself to do more and if you can then that is a bonus. If you can't then at least you know and drop it down some weight only for you to try again later. You have several sets a head of you, nobody says they all have to be at the same weight or reps for all of them. As long as you are challenging yourself and not cheating what you are doing, then you are on the right track.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/03/08 01:44 PM

Wednesday was Leg Day. My goal was to really push myself so that when I was done I would have a hard time walking; I barely made it up the stairs. The skin on my legs was so tight that even if I tried I could not grab any skin. The muscles that are apparent above the knee were super engorged and I wish they would have stayed that way. Mission accomplished; great workout.
Posted by: Dereck

Re: Creaky Old Mods Journal - 12/16/08 01:12 PM

Still plugging away on a Push/Pull/Leg routine. Have made some increases but not huge; I'll take anything. Body has been feeling good as of lately so can't really complain. I've put on some extra weight and am 204 lbs as of this morning weighing myself at work on our accurate digital scales used in the plant. I'm trying to feed the muscle by taking protein more regularly however I've also seen an inch grow around my waist however not really noticeable surprisingly.

I'm actually going to take some time during the Christmas holiday to see what I actually do eat to see if I'm not eating enough or I'm eating too much. While I'm not a calorie counter it is a good idea to know here you are once in a while.

Still haven't returned back to class since the end of July; this bothers me. While my neck is feeling good my right index finger that was broken at the knuckle by a drunk buddy still is giving me problems. While it is better I still cannot make a fist with it so punching will be a problem even with gloves on; plus gripping for grappling will be difficult. I wake and it is stiff and sore and when ever I slightly bump it or tweak it I am reminded of that night it was broken and the pain. January I will look to continue as I missed my first testing opportunity last month in BJJ for two stripes which sucks.
Posted by: Ilove2Hit

Re: Creaky Old Mods Journal - 12/16/08 02:05 PM

hope u make it till ur testing!

give it a lot of rest!

dont tease it or it will tease u back 100 times worse!

get well soon Dereck! i wish u the best!
Posted by: Cord

Re: Creaky Old Mods Journal - 01/08/09 11:40 PM

well, its a new year, and in time honoured tradition, that means a new workout plan!

Have to say, I am quite pleased with this one.

workout 1.
Dumbell snatches 4x 8-10 alternating arms so its actually 8 sets total. Would like to go lower rep with these, but dont have access to big enough d.bells, so you dance with who brought you.

Plyo push-ups 4 sets. Not aiming for crazy volume, really concentrating on technique, with a rest pause at the bottom of each rep to overide stretch reflex. Hard work.

Plate stack row 4x 6-8 with 180 lbs (4 plates)

Dumbell curls 3x 8-10

Workout 2.

Standing dumbell press 4 x 8-10
Pulldown behind neck 4x8-10
Hyperextensions 4 x 8=10
Bridged Hamstring curl on swiss ball 3 sets

Workout 3.
Incline flye 4 x 8-10
Wide grip chins 4 sets
Squats 4 x 6-8
Tricep Pushdowns 3 x 8-10

On cardio days (2-3) I choose between swimming, 10 x 3 min rounds on the heavy bag, a 3 mile run or a savate class, depending on finances and shift pattern at work.

The workouts mix up bodyweight and compound work, with nods to both functionality and hypertrophy. i am finding it all a well balanced compromise so far.
Posted by: Ilove2Hit

Re: Creaky Old Mods Journal - 01/09/09 12:32 AM

good luck with it.

nice tradition btw..
Posted by: Cord

Re: Creaky Old Mods Journal - 03/06/09 05:47 AM

Workout update:

Time for a change.

workout 1.

4 min rounds on the heavy bag, fixed combo, switch stance and mirror after 2 mins.
Followed immediately by Dip/ pull up / box jump / squat thrusts as a circuit.
60 seconds rest, and repeat.

Round 1. Jab - cross - rear leg round kick

circuit

Round 2. Jab - cross - rear leg front push kick

circuit

Round 3. Jab - cross - lead leg round kick

circuit.

Round 4. Jab - Cross - lead leg push kick

Circuit

Workout 2. 4 sets per exercise, 8-10 reps. Non functional, all about the gun show, so sue me

Squat
Incline Flye
Behind Neck pulldown
Dumbell Push press
Seated Row
Standing dumbell curl

Workout 1. 3-4 times per week

Workout 2. 1 time per week.

Days are dependant on work schedule and how I am feeling.

this is pretty high volume for me, so will be evaluating effect on my joints, but really enjoying my training at the mo' , and with a tattoo show in August that coincides with my 35th birthday, its time to hit middle age in top shape.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/06/09 09:05 AM

Good stuff Cord. Was thinking last night and this morning I'm do for a change up as well. After tonight's workout I will start rethinking over the weekend what to do.
Posted by: MattJ

Re: Creaky Old Mods Journal - 03/06/09 10:06 AM

Gun show, LMAO. Won't be suing you, bro. I used to do the same. The ol' tendons and ligaments can't really stand it any more, though.

Love the bag workout. Gotta get me one again.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/06/09 01:00 PM

Quote:

and with a tattoo show in August that coincides with my 35th birthday, its time to hit middle age in top shape.




I missed this. Age 35 is middle age; NOT! I'm consider when I hit 50 as being middle aged especially since I'm 40 but don't feel like it.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/10/09 09:14 AM

Being looking over a new workout plan and will implement on Wednesday. Will need some fine tuning over the weeks but looks like a promising program.

http://findarticles.com/p/articles/mi_m0KFY/is_7_24/ai_n26979199

This program incorporates much of my own idealism which I think will benefit me. Am looking forward to giving this a go. Will let you know my thoughts as I give it a try.
Posted by: Cord

Re: Creaky Old Mods Journal - 03/10/09 11:22 AM

Looks interesting. The only thing I would say is to reign back on the volume of warm up sets - 2-3 should be sufficient, 4-5 and i think you are on the way to diminishing returns and unnecessary joint wear.

The body split is unusual, but not unsound.

i agree with the carb capping PM, and also validating cardio as part of a muscle growth routine.

I may well adapt this myself in 10 weeks time when its time for me to change again.

Let me know how you get on Bro'
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/10/09 01:16 PM

I agree totally about the warm-ups Cord and planned on 2-3 as thought it was over doing it. Perhaps if I was juiced it would be okay, and perhaps younger with a better recovery; but at 40 that is way too much for me to handle.

Back in 2002 when I was doing H.I.T. by Robert E. Spector, I had very good results but my results were increased when I incorporated myself a few seconds rest period and then immediately push out a few more reps. By implementing this I found it a sound way for my body to lift more and get bigger and when I looked back at records when I did H.I.T. a second and third time with limited results; this was the only thing I was doing different. Unknowingly I was doing the rest-pause that Dante discusses.

Also I am used to a routine that works an A-B-A for one week and then a B-A-B for the next week. I like this sort of workout so won't be too much of a change for me. Also the workouts I've been doing are one exercise per body part, so again fits into my style of working out. And I have worked programs that cycled different exercises per body part with success; and like this idea. With Dante's minor changes and incorporated things I already know, this I hope will be a smooth transition with good results.

I do plan on increasing my protein and will look to not eat any carbs after 6:00 PM. I will be doing by BJJ on Tuesday and Thursday so getting cardio. However I won't at this time be getting too intense with the nutrition portion. That I will do as results come to fine tune the workout. I already have a fairly decent eating pattern that may only require initial tweaking.

Looking forward to Wednesday.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/12/09 01:50 PM

Last night was an EXCELLENT workout. Took me about 1.5 hours due to fine tuning however I really enjoyed it. My chest and arms were still vibrating this morning and sitting at my desk writing and typing I could feel this; still can now.

For my workout last night I did "A1" which was:

CHEST - Decline Bench Press
SHOULDERS - Military Press
TRICEPS - Closed-Grip Bench Press
BACK (Width) - Hammer Strength Underhand Pulldowns
BACK (Thickness) - Bent-Over-Rows

I did 3 warm-up lifts per each followed by the Rest-Pause lift for the final. For the Rest-Pause you are to lift approximately 8 to failure and then breath deeply for 15 breaths, lift 2-4 reps to failure, rest and take another 15 deep breaths and then lift again for 1-2 reps to failure.

When doing the Chest I over did the warm-ups and went to failure which I don't think you are suppose to. I was only able to get 1 lift after my first 15 breaths and I could barely move the bar for the next one. However today I can feel my chest and know I lifted. I was careful on the next lifts not to go to failure on the warm-ups which made a huge difference.

Surprisingly I found I was lifting more weight then normal in my other programs. Perhaps the warm-up required for this system made a difference because I've never warmed up this way. Plus knowing that there is only the one huge lift at the end, I put in as much intensity as I could. This I believe is where and why the growth will happen.

Looking forward to Friday and the B2 lift. Also it will be nice having a A3, B4, A5, B6 lifting days with different exercises. This will really change things up for me and really shock the system.

I have put my BJJ on hold. While I love to grapple I just do not have the focus at this time. I'm finding so many reasons not to go and this tells me that perhaps I need a break. On the other hand I have such a renewed vision for lifting which I really want to focus on. It bothers me that I don't have the focus for BJJ and I know it will disappoint some people, it disappoints me, but it is what it is for now. Plus working out Monday, Wednesday and Friday and then doing BJJ on Tuesday and Thursday; it seemed I never really had a break to sit back and relax. Not to mention BJJ classes I have to come home from work and nibble on something and then head off for class from 6:00 to almost 8:00. Always wished classes were a little bit later.

So will continue to lift and my expectations are big for this especially since I have the focus, the intensity and am finally willing to drop some ego to drop weights knowing that because of this I will see better increases later.

Wish me luck.
Posted by: Cord

Re: Creaky Old Mods Journal - 03/12/09 03:16 PM

Dereck, you have my understanding re. the MA/lifting balance. I havent been to savate for ages and I do feel bad about it, and do miss it, but my one true love has always, and will always, be lifting. Its just an integral part of who I am. When you have family, and work, and obligations, sometimes you have to prioritise both time and finances. You have a kick-a$$ gym 30 seconds away from your front room, no fees, no travelling. Its an understandable situation.
Whilst I would never have tried to influence you, as you know your own limits better than most, i do think its good for your cervical spine to have a rest from rolling, and think you will give it a chance to improve and heal as well as it can in this hiatus from your MA.

This in turn, will help your lifting.

I bet after 4 months, you will get the hunger for BJJ again, but go back rested, stronger and healthier.

Keep lifting Bro'
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/13/09 09:02 AM

Thanks Cord, greatly appreciated. Lifting is my true love as well and still sore after the last workout; excellent. Thanks again.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/02/09 02:00 PM

Well this new lifting is going very good. Have done for A1, B2, A3, B4, A5, B6 and A1 again. Have changed some exercises up that I find more beneficial plus still need to fine tune many aspects but otherwise very happy with how things are going.

I'm working harder then I have in a long time; that is a positive. Still feel I can put more into the workouts when I look back at what I've done but when I'm doing it; not so much.

One of my lifts is the Deadlift and my goal prior to my ACL surgery in December of 2006 was to get over 400 lbs and I see that as easily possible. Always been a little fearful of re-injuring however my legs are stronger then I thought and did 3 warm-up lifts prior to my Rest-Pause lift which I was doing 370 with; though only for a couple of lifts ... but not bad since I hadn't done them for a while. And not that it means anything but was able to do 400 lbs for my Rest-Pause of 8+3+2 on the peck-deck but that is a machine so don't put much into that as my bench is no where near that; but it does do something for the ego.

Will keep plugging away. Feels nice to feel my body ache like this again. Now if I can get my eating in order that will help take me to the next level. Plus I got to get this cardio going to lose those unwanted pounds. If I can get all of this in order I foresee fantastic results.
Posted by: Cord

Re: Creaky Old Mods Journal - 04/02/09 05:45 PM

Good going Dereck Just remember the mantra: 'keep it regular, keep it injury free'. The poundage will come all on its own if you do this.

I have tweaked things around a bit, juat because I didnt feel I was getting the cardio or variety that I need (i have always been more of an instinctive trainer, than a log book guy)

Here are my current workouts, in no particular order.

1.
Run (track or treadmill) 2k
Dumbell snatch 4x8 (each set is 8 each side= 16 rep total)
Hypers 4x8-10
Plank (various) 4-6 x to loss of posture

2.
2k Run
Dip/Chin superset x4
Squat 4x8-10
Tricep Pushdown 4x8-10

3.
3k run
Shoulder press 4x8-10
Pulldown behind neck 4x8-10
Bicep Curl 4x8-10

4.
2 minute circuit:
Bear crawl 20m
squat thrust x10
Hanging knee raises (held static in top of chin-up position) x10
20m bear crawl.

8 x circuit, 1 min rest between.

5.
5 x 4 min rounds on heavy bag. Switch between southpaw and orthodox at the 2 min point. high workrate, 3-6 strike kick/punch combos.

Mix and match them over a 4-6 day training week.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/02/09 07:59 PM

Good mixture of weight lifting and very practical and challenging exercises. I wish I had the drive to do stuff like this. I'd need to do the buddy system to keep up with it let alone start it. Good for you Cord.
Posted by: Ilove2Hit

Re: Creaky Old Mods Journal - 04/02/09 09:02 PM

impressive Cord!
Posted by: Cord

Re: Creaky Old Mods Journal - 04/03/09 01:20 AM

You would need a buddy to keep you doing my routine, and I would need a buddy to help me pick up a grounded 400lb bar these days, so I guess we are even
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/03/09 09:01 AM

Well if I had to pick a buddy to do that with it would be you Cord. Something tells me you are being modest.
Posted by: Cord

Re: Creaky Old Mods Journal - 04/03/09 10:03 AM

No way!! seriously, been so long since I had access to a power rack, squat rack, or an olympic platform that its just not true!

All I have is a smith machine, and you have to be crazy to attempt a deadlift on those damn things- may as well just dig a disk out with a blunt knife

Got to be damn carefull with squats too - the fixed range of motion practicaly forces you to use weird bodymechanics to keep it smooth - you have to get your positioning just right, or you are in for a dodgy workout

Anyway, its not the end of the world, I still get a good workout within the limitations of the equipment. But I know, that should I be able to get my hands on an olympic bar in the future, I am starting, maybe not from scratch, but nowhere near where I have been before.
Posted by: Dereck

Re: Creaky Old Mods Journal - 04/03/09 10:44 AM

Your bonus; you know what you are doing and how to get those results. You don't have to fight as much as others with these which gives you an edge. And you have good genetics; as I believe. Plus having been there and done that, you can easily slide into the routines you need to.

I never worry about you Cord.
Posted by: Cord

Re: Creaky Old Mods Journal - 05/12/09 03:06 AM

Nice little strength-endurance circuit for those who fancy it.

Dumbell Deadlifts x 15
Renegade Rows x 16
Push-ups x Failure
Pull-ups in knee raise position x failure

no rest between exercises. 90 seconds between sets. 4-6 sets dependant on ability.

The trick is to ensure that the weight you pull on the DL's is pretty close to your 15 rep max, and the same with the alternate Renegade rows. These two exercises set up such a huge oxygen debt that push ups suddenly seem horrnedously difficult- especially on shoulders fatigued by stabilising the rows.

What should also not be underestimated is the core-workout that this circuits will give you.
Posted by: Aesir

Re: Creaky Old Mods Journal - 05/12/09 03:45 AM

You must have some really heavy dumbbells lol.

Im gonna give this a go tomorrow, I suspect I wont like you too much after I finish.
Posted by: Cord

Re: Creaky Old Mods Journal - 05/12/09 04:23 AM

Quote:

You must have some really heavy dumbbells lol.




Not at all!

I use 30kg (66lb) 'bells for the deadlifts, and 20kg(44lb) 'bells for the renegade rows.

Remember this is not lift - pause- drop- reset - lift ....., this is lift - drop touch - lift.... So its important to maintain perfect technique at a smooth brisk tempo with absolutely no rest within the set, at top or bottom of the movement.

Same with renegade rows- you are looking to maintain as static a posture as possible, whilst alternating the rows smoothly at brisk, but controlled pace. You should feel the transfer of forces through your abs as you go.
Posted by: Aesir

Re: Creaky Old Mods Journal - 05/13/09 05:14 PM

All I can say is ouch. I ache alot. It was kind of like a CF workout in that respect though, just start and don't stop because if you do you won't want to start again.
Posted by: Cord

Re: Creaky Old Mods Journal - 05/13/09 05:30 PM

Yep If you get the tempo right, and really shift your a$$ from exercise to exercise, you should have found the circuit to have taken 2.5 - 3 mins. I find that piggy backing the DL's with the rows is a particularly evil progression. Every time I do this workout I ask myself 'why am i not splitting these up with the push ups, but why make things easy when you can give yourself pain?
Posted by: Aesir

Re: Creaky Old Mods Journal - 05/14/09 03:40 AM

Yeah the push ups really killed it for me.
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/03/09 01:35 PM

UPDATE:

Training going slow. Did start running with my wife at the indoor track on Tuesdays and Thursdays to supplement my weight lifting as had not been back to BJJ since January. However in April I started feeling some chest pains and because I have hereditary high blood pressure and because my grandfather had 2 heart attacks (1st valve, 2nd killed him) and my father had 3 (3rd triple by pass), I was not taking any risks.

Tuesday morning was Day #1 of stress test. This morning was Day #2 of stress test. I will now have to wait a minimum of 5 working days to find out the results. While I can do everything I still have a slight chest discomfort that I want to be sure what it is and what steps to take.

This puts a damper on things in my personal life. I had applied for the Auxiliary RCMP and went through the beginning stages of interviews, ride-a-longs an such and was selected as a candidate. Next Thursday I am scheduled for their PARE (fitness program) which I know I could do easily however because I need a medical clearance I may not be able to go. I have a Friday appointment with my doctor to see what he says. If a go then after the PARE on the Friday, Saturday and Sunday from 8:00 AM to 7:30 PM I go in for training; including weapons (handgun/shotgun) and being tazered and pepper sprayed. I hope I'm not sidelined.

Earlier in the year my basement flooded; twice. I had problems with my new truck and it was inoperable for 33 days. My garage door broke; twice. My fence in the back blew down. And with some other things my stress levels have been through the roof. This I think has only added to things because I eat healthy; rarely drink, don't smoke, exercise, don't add salt, and generally a health freak. This just sucks.

Been knocking down the stresses one at a time. Garage fixed. Truck fixed. Regarded property where water leak came in. In processes of regarding whole house. Need still to do fence. Pool Table company came yesterday to disassemble my table. Basement getting renovated today, tomorrow and possibly Friday ... slowly but surely.

Once renovations done I'm back to working out; of course with clearance from my Doctor; but I'm keeping positive. Just proves no matter how fit you are, your genes play a huge part.
Posted by: MattJ

Re: Creaky Old Mods Journal - 06/03/09 01:43 PM

That's a lot on your plate, bro. Stay strong and take care!
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/03/09 01:50 PM

Appreciate the support Matt.
Posted by: Cord

Re: Creaky Old Mods Journal - 06/03/09 06:11 PM

I wouldnt want to second guess anything bro', but there are plenty of causes of chest pain, and stress related pain, that are not linked to heart disease.

Anxiety attacks brought on by the stress at the moment will cause chest tightness/pain.

It could also be psycho-sematic- you are stressed, you know your family cardiac history, and suddenly you are creating symptoms to fit the negative potential in your situation.

Wait and see Bro', could very likely be nothing at all to worry about
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/04/09 01:07 AM

That is my hopes Cord. When I am working hard say doing my regrading of my house; or doing some exercise, I feel good and strong and no chest pains.

Part of the stress test was walking the tread mill. I first got on and my heart beat because nervous was around 93 bpm and my blood pressure was 160/100; not good. I started walking the first level and immediately I got into rhythm and got my heart rate to 67 bpm. Blood Pressure taken on start of second level where it is inclined and you must walk faster and I was at 200/100 (he said normal) and my heat rate went to entered the high 70's. Third level more incline and really walking. Heart rate now in the 90's and trying to get into a rhythm and control my heart rate; working well. On the third level they want you to make it to 85% of your rate (don't understand this) as this is when they inject you with the nuclear stuff so when they scan you later it shows up. I exceed the time it takes and I'm not at 85% in fact I start going down for for blood pressure to 140/90, my heart rate at 112 bpm and I was at 83% and it dropped to 81%. They waited and I just kept trying to calm myself and the doctor asked, "and why are you here?". I asked him if he wanted me to run and he said I may have to. Finally at 83% again he told the nurse to inject me; I didn't get to the 85% until this was done and they were slowing things down. And I felt I recovered very fast. They then send you to eat something (muffin and chocolate milk) and within 45 minutes you are stuck in the machine to scan your heart for 20 minutes.

Day 2 was nothing. Went in and they injected me with stuff that goes straight to the heart muscle. They then sent me to McDonald's to eat some fatty food. I had a Egg McMuffin, 2 Hashbrowns and an Orange Juice. 1 hour later I am on the machine for 20 minutes again. Results in 5 working days. While eating I could feel the stuff in my heart making it flitter and stuff; very weird.

Hope all turns out okay.
Posted by: JasonM

Re: Creaky Old Mods Journal - 06/04/09 03:58 AM

Man, that is my kind of Test. McDonalds! lol

Seriouly, I hope you are fine Dereck. Hoping it is not heart related and just stress, which we all have bud..
Posted by: Cord

Re: Creaky Old Mods Journal - 06/04/09 04:48 AM

Quote:


Part of the stress test was walking the tread mill. I first got on and my heart beat because nervous was around 93 bpm and my blood pressure was 160/100; not good.




True. But there is always the 'white coat factor' to consider as you say (nerves artificialy elevating the readings), though the diastolic reading of 100 is less prone to large fluctuation, and should be lower.

Quote:

I started walking the first level and immediately I got into rhythm and got my heart rate to 67 bpm. Blood Pressure taken on start of second level where it is inclined and you must walk faster and I was at 200/100 (he said normal) and my heat rate went to entered the high 70's.




200/100 is not 'normal', it is hypertensive, but an increase in systolic pressure during exertion in comparison the baseline reading (160) is 'normal'. Probably commented on this as it is not 'normal' for heart rate to decrease with exertion, but this was just you shaking off the light adrenaline dump caused by anticipatory stress.

Quote:

Third level more incline and really walking. Heart rate now in the 90's and trying to get into a rhythm and control my heart rate; working well. On the third level they want you to make it to 85% of your rate (don't understand this)




220 less your age roughly equals your maximum heart rate, making your MHR 179. 85% of that figure is 152 bpm. Intensity of exertion changes blood chemistry, and can also show up any abnormalities in heart rhythm. Its like rebuilding an engine - you dont just turn her over and let her idle to confirm its ok, you take her for a drive, open her up a little, and listen for clanking

Quote:

as this is when they inject you with the nuclear stuff so when they scan you later it shows up.




You got me there. Above my pay grade i would think it would be to judge if there were any degradation in the heart valves - an inneficient pump may leave signs of 'pooling' of the dye in the chambers. Just a theory.

Quote:

I exceed the time it takes and I'm not at 85% in fact I start going down for for blood pressure to 140/90, my heart rate at 112 bpm and I was at 83% and it dropped to 81%.




By this time, you have been concentrating on the test for so long, that you are not thinking about the worries in the world off the treadmill, the stress abates, and you get a lovely BP reading (diastolic could be lower, but its within safe parameters, systolic is perfect). No way a guy with your exercise history is getting his heart rate to 85% through walking. They should have checked your history.

Quote:

They waited and I just kept trying to calm myself and the doctor asked, "and why are you here?".




If a cardiology assessor asks you that, its a fairly good sign, dont ya think?

The stuff with the food i think is to monitor lipids and how you deal with them, but again, this is just an 'almost' educated guess. Presume they took blood samples at various stages too?

Quote:

Hope all turns out okay.




I am sure it will buddy
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/08/09 01:01 PM

Heart results came back as normal. Makes me wonder why having chest type pains then????? Definitely feel it with anxiety and stress. Those are things I will have to work on as well as high blood pressure; but doctor still doesn't think I'm at a point to take medication especially since I can lower my results and only throughout the day; not night or morning, my results are high.

Won't get to start back at weight lifting and running till next week. Too much yard work for regrading and landscaping required. Plus Thursday is my PARE training for the RCMP (physical fitness test) and then Friday, Saturday and Sunday I am in training from 8:00 AM to 7:30 PM; my dance card is full.

Can't wait till next week to get things a little more back to normal.

Thanks for all of the support.
Posted by: JasonM

Re: Creaky Old Mods Journal - 06/08/09 01:13 PM

Glad to hear the results were good.

So is PARE/RCMP for your job? or something else?
Posted by: Aesir

Re: Creaky Old Mods Journal - 06/08/09 02:12 PM

good to hear your doing ok.
Posted by: Cord

Re: Creaky Old Mods Journal - 06/09/09 04:16 AM

Quote:

Heart results came back as normal. Makes me wonder why having chest type pains then????? Definitely feel it with anxiety and stress. Those are things I will have to work on as well as high blood pressure; but doctor still doesn't think I'm at a point to take medication especially since I can lower my results and only throughout the day; not night or morning, my results are high.

Won't get to start back at weight lifting and running till next week. Too much yard work for regrading and landscaping required. Plus Thursday is my PARE training for the RCMP (physical fitness test) and then Friday, Saturday and Sunday I am in training from 8:00 AM to 7:30 PM; my dance card is full.

Can't wait till next week to get things a little more back to normal.

Thanks for all of the support.




Take a step back and look at your post brother.

Now I know that you run on nervous energy - 4 hours sleep a night, right?

That's fine, we are who we are, but there comes a time when eustress becomes distress. This means that where your hectic schedule has been something you have coped with/thrived upon, it is now showing signs of being too much for your physiology. The chest pains were more than likely a series of mild anxiety/panic attacks.

Again with the car analogies: if you owned a vintage 60's mustang, whilst, with maintenance, it would rumble along just great, and look beautiful, you wouldnt thrash the sh1t out of the motor on a regular basis, as you would be in much greater risk of throwing a rod, or blowing a gasket, than if you were running a new, low mileage vehicle.

Dude, you are still a musclecar, but you cant be doing daily burnouts anymore. You need to ease off the rev's to make sure you keep rinning smooth.

Take care bro' , your body has been kind enough to give you a warning. You need to be smart enough to listen - it may not be so considerate next time.
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/09/09 09:23 AM

Thanks all. Good analogy Cord and hopefully I can take the advise to heart; literally.

Quote:

So is PARE/RCMP for your job? or something else?




Jason, I've joined the Auxiliary RCMP to become a Special Constable. This is above and beyond my work and is just another thing to keep me busy and focused. Without focus I just don't function properly and life seems a waste. Since January when I lost focus in martial arts I needed something to fill that void. Weight lifting however I will never stop and later I plan to get back at BJJ.

This will require dedication and time. I would work my regular job Monday to Friday from 8:00 to 4:30 and then do a shift from 6:00 PM to 6:00 AM on either Friday or Saturday night; or both; plus be on call for emergencies and as needed. Will only need to do 2-3 shift a week to keep my hours in and to keep my status.

My goal was always to become a police officer however when applying back in 1992 the positions were no longer available and they stopped the program. I regretted not ever going back to get that dream and that has hung on me. I then started to make more money and to take a pay cut was just not possible; especially now. My house will be paid off in just over 3 years plus our two newer vehicles thus freeing up monies so that I can take a $40,000+ pay cut to become an officer and still manage. This will also look good on my resume and if for some reason I end up not enjoying it then I can walk away without having to worry about finding a job. It is a win win for me.
Posted by: Cord

Re: Creaky Old Mods Journal - 06/09/09 01:35 PM

Quote:

My house will be paid off in just over 3 years plus our two newer vehicles thus freeing up monies so that I can take a $40,000+ pay cut to become an officer and still manage.




With a history of heart desease in the family, high BP, and anxiety triggered chest pains, consider that you will pay nothing off from your grave, and that personal focus is only admirable if it is to the benefit of your dependants and loved ones. Nobody should want to be the fittest, busiest 44 year old in the cemetary.

Sometimes keeping busy is a masking tactic to prevent having to deal with issues. If you have no time to think, then you dont dwell. Some of the most driven successful people I have ever known, have been the most miserable at heart.

Not saying that is you, and its none of my damned bees-wax anyway , but if focus is your thing, make sure you apply it where it will do most good for all in your life.
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/09/09 03:54 PM

Thanks Cord; and if I post here I leave it open for anybody to comment and accept that.

I certainly won't be the fittest but fit enough I guess.

My current job I find very stressful. I've been here over 21 years and having been here this long I know a lot and am expected to do a lot. This can be taxing at times; sometimes more then I can handle. While I enjoy many things I do and not having to worry about a boss hanging around me, as I only answer to the President and he leaves me to myself as I get things done and done right, sometimes I wish I would have followed my dream; becoming a police officer.

I'm still weight lifting but have stopped martial arts as of January 2009. I have picked up "some" running; and say some as need to get back on track but was sidelined due to this and home renovations/regrading of house (another stress). Doctor has also encourage more cardio so am on the right track. This Special Constable position will help me once and for all to either (1) start a new career or (2) decide I don't want it after all. I have to get rid of that feeling that I missed out on something and gave up; I can't afford to not try and I can't give up on things anymore. I only have a few regrets in this department but I need a clear mind.

Trust me when I say this Cord, my wife and daughter are my main focus and have been for a long time. I love these people dearly and I make time for them. Years ago with weightlifting and martial arts I got to a bad point in my relationship of being too selfish and I almost lost this; I will never make that mistake again.

Many may not know this, especially after the above comment, but I'm a very giving person and sometimes I don't think about myself but put others ahead of my own needs. I just need to do this for myself and if works out it will be a stress relief and a new path. I may have been sidelined but a course correction is in the making. And if it doesn't turn out then I won't have any regrets.

Thanks for your thoughts as always.
Posted by: Cord

Re: Creaky Old Mods Journal - 06/09/09 06:17 PM

Bro', dont for a second think I dont know that you family is your priority. I guess my point is that, as a traditional guy, you see yourself as provider/protector, and most of us express this role by working our a$$es off to give those we love the best we can- often at the expense of our own dreams and desires.

Thats all good, providing that the dynamic doesnt cost you your health/wellbeing.

Your family would prefer to have you fit and healthy and around for a long time, than sacrifice you in the name of a paid off house.

I know you will do whats right for you, take care my friend
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/26/09 10:29 AM

This are starting to get back on track. I start holidays tomorrow and don't go back till July 20th so a much deserved break.

The A/Cst RCMP training went well. Qualifying for the 12 gauge shotgun and the 9mm Smith & Wesson was literally a blast. The OC Spray (Oleoresin Capsicum aka pepper spray) was not so fun though; a feeling I can't even explain for pain. Now wait for all the paperwork to go through, be sworn in, uniform and then to start patrolling.

Fence complete last weekend. This weekend I will finish up all that I can for landscaping and do the rest as I can. Have to paint the new fence plus all of the other fence on my property (have two lots). Then have to stain the deck. Will be a busy summer holiday but has to be done.

Not all work doing holiday. Daughter and I are going to Transformers on Monday afternoon; it is our thing since seeing the first one. Possibly later next week we will take off to Banff or Kelowna for 3-4 days. Going on a motorcycle trip the third week through BC (British Columbia); that should be fun and relaxing ... and adrenalizing.

Started to get back into my weight lifting again two weeks ago and really enjoying it. Have to make up some ground as hadn't worked out for 5 weeks but body seems to adapt really well.

Health is going okay; though I do get light headed from time to time. Keep in regular touch with my doctor to make sure all is okay.

Just thought I'd give an update.
Posted by: JoelM

Re: Creaky Old Mods Journal - 06/27/09 01:00 AM

Dereck, I am not on here a lot, but I do read and keep track of my friends.

Enjoy your holiday.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/22/09 12:46 PM

well, I have become more mobile on my crutches as I have got used to them, have had the (28) staples out leaving me with a 'frankenknee' to be proud of, and am 9 days away from a medical assessment which I am hoping will give me the ok to start regaining range of motion in my leg (currently have it locked straight in a very cool cyber-brace).

'Training' over the last 6 weeks has involved using a bullworker to keep my upper body ticking over as best I can, and trying to get competent on the crutches.

I have ordered a 'chest expander_ so I can break the anterior dominance of bullworker exercise and get some back engagement.

Not exciting, but you do what you can.
Posted by: MattJ

Re: Creaky Old Mods Journal - 07/22/09 01:18 PM

My best to you, bro. Keep going with the recovery!
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/29/09 09:30 AM

Hope the recovery is still going well Cord; all my best as I know where you are coming from.

Started back last week going hard. Monday, Wednesday and Friday is weight lifting. Tuesday and Thursday is running track and am joined by my wife; though we run at different speeds but nice that she is coming which motivates her which motivates me. And another thing we do together.

Weightlifting is a A1, B2, A3, B4, A5 and B6 format where each day is something different. The "A" days are same muscle groups just different exercises, as well the "B" days are the same muscle groups but different exercises.

I'm watching the carbohydrates more as well; taking in slightly less. Am also upping the protein and for my 2:30 meal I am taking a scoop of protein as well after my workout. In regards to eating I may have to look at staying away from eating cereal in the morning; which I do and have for so many years. It was discovered in Canada that our cereal contains 5 times the salt that our US counterparts do. The Canadian government is even going to get involved in this matter. I wonder why 5 times?

It is a heavy workload and will require breaks from time to time in order to fully recover. I'm tired but it feels nice to get this stuff done and the running will help burn get me to look the way I want and help to show off more muscle.

All and all with turning 41 this year, it is nice to know that since lifting in my later 20's that I'm still at it. Let's hope that I can keep the pace.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/29/09 09:34 AM

Good work dude :-) Fantastic that you are back on track (literaly and metaphoricaly).

Remember to increase the time you spend stretching your legs, hips, and lower back, now that you are running. Will really help long term :-)
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/29/09 01:09 PM

Will do Cord. I probably could have stretched better then I did yesterday but as I was running when my calves started to tighten up, I pulled to the side and did better stretching to alleviate them.

Now when I say run I should clarify. Warming up I started with a jog. There were times I needed to actually stop due to the tightness so walked it off. Then I did periodic sprinting to jogging to walking and then started over. I only was out for about 25 minutes from the time I started till stopped. By the end I was full out sprinting at the fastest pace I could then coming to a stop and walking till I could get breathing controlled and then bursting again; always trying to beat the amount of time/distance I did last time. Of course I will have to build into this more but it definitely will get easier as I go.

Have you started any physio yet Cord? I suspect they will work on the mobility and strengthening. Or perhaps knowing as much as you do that will be something you will do yourself. I hope recovery goes well for you and you are back on both feet and doing the stuff you want again.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/29/09 03:50 PM

Still got to keep the knee locked straight till next appointment (this friday). At that point, the next stage is to work purely on regaining ROM (I already know it will go to around 15 degrees with no impingment at all, as I have already done some very gentle mobilisation just to see). That is slated to take 4-6 weeks. Then at that point I start physio. Just got to be patient. Currently eyeing up new bicycles. Gonna treat myself when back on 2 legs smile
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/31/09 01:52 PM

Get better Cord; one day at a time.

Had a good run yesterday. I changed things up a bit. I went around the track in a light jog about 6 times and then did sprints on the long parts and jogged or walked on the turns to help recover. We ran for about 25 minutes including my cool down walk. I'm enjoying it; who knew. (track is 335 meters I believe)

Weight lifting going good too; A3 workout tonight. Hope I can keep up the pace of 5 days a week doing this stuff. Will look at a break at 6 weeks to recover and will also listen to my body.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/31/09 02:44 PM

nice one Dereck smile

Specialist was really pleased with me today. Now have leg brace set to allow 30 degrees of flexion. Got to work it via weight bearing and extensor movements for 2 weeks, then go to 60 degrees for 2 weeks, then 90 deg. and onward. Looking to have full ROM in 6-8 weeks. Assessment today was to see how much base strength I was starting with having had the leg atrophy through lack of use for 6 weeks. Even with such inactivity, I am able to hold the knee locked straight while raising the leg from the hip. This is something that most cant do for another 3-4 weeks apparently, so I am well ahead of the game. Nice to get some positive feedback, and start the rehab ball rolling smile
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/31/09 03:03 PM

I hope you heal up fine so that you are not impeded in the thing you like to do. I remember after my knee surgery going through similar physio and setting the brace to higher degrees. Your knee injury sounds more serious they the ACL patellar tendon reconstruction I had though. Since having my operation in December of 2006, I have to say that while it is not 100% it is better then before the surgery and has never stopped me from running, lifting or doing martial arts. I hope that you get similar results.

Rest and heal up buddy. Your positive attitude will help your recover big time. And remember don't rush things and always take YOUR advise; which hopefully won't be a hard pill to swallow.
Posted by: Cord

Re: Creaky Old Mods Journal - 07/31/09 05:20 PM

Thats a good point bro', but dont worry, I always do my best to practice what I preach. I was lucky that my ligaments avoided damage, so its been a straight re-attachment of the patella tendon. Some point in the future I will need secondary surgery to remove the metal 'scaffolding' but thats far from imminent.
Already looked at lots of resources to establish probable considerations when fully healed, and am busy structuring future training taking it into consideration.
As for rehab, I am a pain machine, so a bit of blood n' tears training is something I am looking forward to wink
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/31/09 06:03 PM

So what exactly was the surgery. For me my ACL was severed so they took a part of the knee cap and the shin with a strip of the Patellar Tendon as a replacement for the ACL; I have screws in my leg for life. Was yours the Patellar Tendon itself that was damaged? That had to be re-attached? That is wickedly bad. My fear is that since a strip was taken out of the middle, how strong can mine now be? But with yours totally coming off; wow!
Posted by: JoelM

Re: Creaky Old Mods Journal - 07/31/09 08:15 PM

Glad things are sounding better for you, Dave. Figures you'd be ahead of the curve. Overachiever. smile
Posted by: Cord

Re: Creaky Old Mods Journal - 08/01/09 06:33 AM

My tendon snapped right at the point of insertion, so surgery involved re-positioning my patella (it has 'shot up' into my thigh somewhere), and stitching the tendon back together. However, because the tendon is under naturaly high tension, and would pull apart during healing under contraction of the quads, they drilled horizontaly through my patella, and also the head of my Tibia, and ran surgical wire through both in a figure 8 , effectively taking the strain off the tendon whilst it knits together.
At some point in the future, that wire may have to be removed, but that will be after rehab as I understand things.

All good fun. As for your tendon's potential weakness, to what I understand, it is a negligable issue, and patella tendon's snapping is a highly unusual injury, even in hard contact sports. The orthapedic specialist was amazed that mine had gone in such circumstances (a rock concert), and said that it was a problem he encountered infrequently in his work.

If you think about it, I have never heard of any athlete doing this - acl's? yes, torn quads? yes, dislocated knee cap? yes etc etc. But in 10 years sports therapy, I never once had to rehab anyone from this injury.

Lucky old me to get a rare one eh? Doh! wink
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/03/09 03:36 PM

Will be looking over a new work out plan this weekend, with the help of Cord; appreciated. This is to help in many areas including taking into fact age; with me turning 41 this month.

Went home last night and had a great workout. It was 26C (79F) in my weight room so kept me lose and sweaty for the whole workout. Each exercise I either upped the repetitions or upped the weight and in some cases both. Last night's workout consisted of:

Barbell Bench Press - Chest
Barbell Military Press - Shoulders
Lying Closed Grip Bench Press; Machine - Triceps
Seated Underhand Pulldowns; Machine - Upper Back
Barbell Bent-Over Rows - Lower Back

Each 4 sets of 8 repetitions; though a few were less reps and a few were more. Friday will be biceps and legs.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/25/09 04:21 AM

Well, after 3 months of stage 1 rehab, I have been allowed to take off my leg brace, and can drive!! smile

My physio is 'amazed' at my improvement, and is happy for me to start using a stationary bike and the elipticle trainer as tools in stage 2, as well as referring me for hydrotherapy.

So yesterday I went to the pool, swam 12 lengths and did some hydro exercises for my leg (its an advantage knowing what they will give me, I can just get stuck in before the referal comes through wink ). Today I ache like hell!!! :0 Thats what 3 months out of action will do for you frown

No matter though, off to the gym in a bit to work on my leg stamina, and hit the upper body. Gonna be sweet!!! cool
Posted by: grumbleweed

Re: Creaky Old Mods Journal - 09/25/09 07:27 AM

crikey you looked like a spring chicken compared to the state i saw you in 6 or 7 weeks ago laugh
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/25/09 09:19 AM

Good for you Cord; one day at a time remember.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/25/09 09:25 AM

Feel like a rubber chicken now!! wink

10 mins on stationary bike. Resistance 7, 75rpm, 150bpm HR.

Seated Chest press 3 x 15,12,7 130lbs
Seated Row 3 x 15,11,8 170lbs
Seated Dumbell curl to arnold press 1 x 12 12kg dumbells

Pretty happy with today. Bike was painfull, but not 'negative' pain, and the leg held up well once it warmed up.

The upper body weights were very slow and controlled, really just relearning the movements, and not overdoing things.

Still feel wiped out, but its good to be back in the game cool
Posted by: Cord

Re: Creaky Old Mods Journal - 09/27/09 08:28 AM

12 mins Stationary Bike Resistance 7, 77rpm, 148bpm HR

10 x 5 seconds Bridging
3 x 10 1/2-Bridged Crunches
Seated Chest Press 3 x 15,9,5 150lbs
Seated Row 3 x 15,8,5 170lbs
Posted by: Cord

Re: Creaky Old Mods Journal - 09/29/09 11:30 AM

Swimming: 11 lengths total.
crawl, breaststroke, backstroke x3
Crawl, breaststroke x1

Inbetween the 3 length 'sets' I did 50 reps stationary kicking, and 10 single leg squats in the shallow end, for a total of 200 leg kicks and 20 squats.
Posted by: MattJ

Re: Creaky Old Mods Journal - 09/29/09 02:09 PM

I love swimming. Wish I could do it more often. Good job on the recovery, bro.
Posted by: JoelM

Re: Creaky Old Mods Journal - 09/29/09 08:29 PM

Keep it up, Dave. Happy to see you getting out there.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/30/09 09:07 AM

15 mins Stationary bike resistance 7, 77 rpm, 148 MHR

Chest Press 150lbs 3 x 12, 12, 8
Seated Row 170lbs 3 x 12, 10, 6
Leg Press Machine 110lbs 3 x 12, 12, 12 Injured leg only

Really happy with today - leg felt more natural on the bike, and got a nice sweat on smile
Posted by: Cord

Re: Creaky Old Mods Journal - 10/02/09 10:04 AM

20 mins Stationary Bike resistance 7, 77 rpm, 150bpm MHR

Bridges superset with Crunches 3x10 (of each)
Chest Press 150 lbs 3 x 12,12,7
Seated Row 160 lbs 3 x 12,12,7
Single Leg Press 110 lbs 3 x 12,10,12

Felt really good today, was aiming for 18 mins on the bike, but was feeling so good I slogged out an extra 2 mins.

For some reason, in the second set of rhab leg presses, my leg lost all proprioception, and it was really hard to just get 10 reps. This is something that happens when I am walking as well sometimes- the leg just 'gives' like the muscles have forgotten what to do. It will improve with time apparently.

The leg is nowhere near the size of my 'good' leg yet, but there has been noticeable hypertrophy even in 4 workouts, so the signs are encouraging.
Posted by: hope

Re: Creaky Old Mods Journal - 10/03/09 12:42 PM

Your journal of recovery is really inspiring to follow. Thank you, it's great to read about your progress and see your positive spirit.

Have you read Oliver Sacks' "A Leg to Stand On"? His quadriceps was torn from his patella, he ripped out all his cruciate ligaments (I think), and he had nerve damage -- at the top of a mountain, alone. Interesting book of his recovery and what it taught him about how he perceived his body (he's a neurologist). Not a new book, but I go back to it sometimes... I'm trying to come back from an issue with my hip, probably arthritic. Hopefully will be able to chamber and kick again (have been out for 3 months already - ecch) and am doing physio to build up core etc. to make it possible. Thanks again.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/03/09 02:50 PM

Thanks Hope, it seems you picked an appropriate screen name, and I wish you every success.

I have not read the book you mentioned, but this is not my first 'big' injury in life, which in some ways is unfortunate, but in others is a plus, as it means I know I can come back.

All manner of things in life make us alter course, we must be flexible of mind, and be open to becoming the best that we can be 'in the now', rather than look on past glories as a way of beating ourselves up smile
Posted by: Cord

Re: Creaky Old Mods Journal - 10/05/09 08:46 AM

Bike: 22 mins, rsistance 7, 77rpm, 147 MHR

Bridge/Crunch superset: 3x10
Chest press: 150 lbs 3 x 12,12,11
Seated Row: 160 lbs 3 x 12,12,8

Crosstrainer: 3 mins, resistance 3, 140 MHR

Onwards and upwards smile
Posted by: JoelM

Re: Creaky Old Mods Journal - 10/05/09 08:29 PM

you da man!
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/06/09 09:29 AM

Good stuff Cord; get well, get well soon, but don't over do it.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/07/09 04:55 PM

Thanks guys smile

Today.
Bike: 15 mins level 7, 77 rpm, 145 bpm MHR
Crosstrainer: 6 mins, Level 4, 100 spm, 150 bpm MHR
Chest Press: 150lbs 3 x 12,12,12
Seated Row: 160 lbs 3 x 12,12,9
Bridge/crunch superset: 3x12

Cutting back on the bike and introducing the crosstrainer properly has upped the challenge to my knee significantly. I could feel in the last minute that it was tired, and my gate was getting a bit ragged. Weight bearing work has to feature more as I progress though, if I am to regain proper daily function. Will be building towards 15 mins, giving me a 30 min total cardio section. When there, I will look to up frequency from 3 to 4 workouts per week, at which point I will be supplementing the cardio with a 4 day hypertrophy body split. I honestly have no idea how 'rugged' this knee will end up regarding the functional craziness I was so fond of, but I do know that I can come back with a more traditional bodybuilding workout, and I have every intention of getting in the best condition of my life in 2010 - if fate will just give me a f*cking break for once wink
Posted by: Cord

Re: Creaky Old Mods Journal - 10/09/09 09:34 AM

Arrgh!! mad dont you hate it when you walk into the gym and what you want to use is not only occupied, but occupied by someone not using it worth a damn frown

Such was my day today. Wanted to start on the bike, but both bikes were in use by people just pedalling real slow, chatting to one another - GO FOR A COFFE FOR F*CKS SAKE, and dont get me started on the chest press mad

Anyway, because it was 'one of those days' the workout was different today.

Crosstrainer: 7 mins, level 4, 120 spm, 125bpm MHR
Bike: 18 mins, level 7, 80 rpm, 144bpm MHR
Incline Nautilus plate loaded press : 1x15 66lbs. 2x6,5 110lbs
Seated Row: 1 x 15 160lbs 2x6 180lbs
Bridge/crunch superset 3 x 15,12,12

Happy i got the cardio to 25 mins, but difficult to compare progress to previous workouts as it was all done differently.
Be in there again 9am on Sunday, when it will be nice and quiet and I can assess how things are going more accurately.
Posted by: grumbleweed

Re: Creaky Old Mods Journal - 10/09/09 05:00 PM

good stuff, might see you there.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/11/09 09:01 AM

Bike: 11 mins Level 7, 80 rpm, 138MHR, 9 mins level 8, 77 rpm, 150 MHR

Chest Press: 3x12 155lbs
Seated Row: 3x12,12,10 160lbs
Incline Nautilus press 2x 10,7 66lbs
Assisted Chin station 2x 10,6 Number 14
Bridge/Cruch superset 3x15,15,12

Pretty happy with today. Didnt use the crosstrainer, as my knee was 'grumbling' a bit from Friday, and I have respect that. Moving up a level on the bike was good though, will start on level 8 from now on, as it really worked the legs hard.
Upper body work I am very pleased with, felt good to get back to a decent volume, and change things up a bit. I dont think a body split is too far away now, but will keep it nice and steady for a couple of weeks yet smile
Posted by: Cord

Re: Creaky Old Mods Journal - 10/14/09 08:48 AM

Despite promising myself to take it easy, the time has come for a step up in pace.

Had my 1st official hydrotherapy session today- 35 mins working on my knee and core stability. Lots of new stuff I have not done before, and very challenging. They worked me quickly through the levels, and I am already 'advanced' which is both validation of my hard work these last couple of weeks, and a nice ego massage wink

After this, I went to the gym to start a bodysplit routine.

It is a simple 3 day split: Day 1: Back & Chest, Day 2: Shoulders & Arms, Day 3: High volume core and rehab work + extra cardio. Day 3 will, in time, become leg day as my knee allows.

Today: Back and chest
20 mins Bike level 8, 75rpm 145MHR
Chest Press: 155x15, 170x12, 190x8, 200x4, 200x3
Incline Flye: 16kg 'bells : 12,10,8,7
Seated Row: 155x15, 170x10, 190x5, 200x4, 200x3
Machine reverse flye: 30lbs : 10,9,8,8

On top of the hydrotherapy, this really was a challenge, but felt brilliant to do.

Roll on tomorrow cool
Posted by: grumbleweed

Re: Creaky Old Mods Journal - 10/14/09 04:41 PM

wow the rise of the machine/s!
Posted by: Cord

Re: Creaky Old Mods Journal - 10/15/09 06:50 AM

Bridge/crunch s-set: 3x15
Bike: 16 mins, level 8, 77rpm, 145mhr

Seated Lateral Raise: 7kg d'bells 4x12,9,8,8
Seated Arnold Press: 12kg d'bells 5x12,10,8,8,8
Cable Bicep Curls: 27kg 4x8,6,6,5

DOMS from yesterday's workout were pretty bad this morning, but soon wore off. Sadly, had to cut cardio 4 minutes short, and omit direct tricep work due to not having enough time as I had an appointment at the hospital. Happy with what I did do though, and will make up the work tomorrow smile
Posted by: Cord

Re: Creaky Old Mods Journal - 10/16/09 10:31 AM

Bike: 20 mins, level 8, 75rpm, 145mhr
Crosstrainer: 10 mins, level 6, 100spm, 150mhr
Static leg extension hold : 10 lbs, 4x30 seconds

35 min hydrotherapy session @ hospital.

30 mins non stop cardio in the gym is a bit of a milestone, and I am pleased to have reached it smile
Hydrotherapy is real hard work, and they have started putting impact work in there, so my knee is very much looking forward to a day off tomorrow smile
Posted by: Cord

Re: Creaky Old Mods Journal - 10/18/09 08:25 AM

Bike: 20 mins, level 8, 77rpm, 148MHR

Nautilus Incline press: 40kgx15,50kgx8,55kgx6,60kgx4,60kgx4
Flat dumbell flye: 16kg d'bells x10,9,7,7
Seated Row: 155x15,175x10,190x7,200x5,200x3
Machine rear delt flye: 30x12,10,10,9
Posted by: grumbleweed

Re: Creaky Old Mods Journal - 10/19/09 02:09 AM

<<Nautilus Incline press>>

whats that?

waiting for the gym to open to whack the bag around and strangle myself with my rope!
Posted by: Cord

Re: Creaky Old Mods Journal - 10/19/09 06:33 AM

G-weed, showed you the Nautilus machine this morning smile

Crosstrainer: 10 mins, level 7, 100spm, 148MHR
Seated Arnold Press: 24kgx12, 28x10, 32x7, 36x6, 36x5
Dumbell Shrugs: 50kg x 13,13,13,11,10
Rope cable curls: 15kgx10, 20x8, 20x6, 15x5
Tricep Pushdowns: 25kgx15, 37x10, 42x7, 50x3
Hydrotherapy Session @ hospital: 30 mins.
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/19/09 06:24 PM

Recovery sounds like it is coming nicely. Keep up the good work.

Just to let you know I haven't started the workout we discussed yet. I was on vacation for the last 12 days so knew I wouldn't get to give this the time it needs so will be incorporating this shortly. Thanks again.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/19/09 06:59 PM

No worries bro', if you need a little inspiration for rediscovering the selfish, pointless, inefficient joy of lifting iron, check this out:

http://www.youtube.com/watch?v=T61foCyJMIQ&feature=related

Branch Warren just placed 2nd at the Mr.O, but for my money, is the most inspiring physique since Yates.

We may be injured, we may be older, but damn it we can still grow! I have only been doing a body split again for 3 cycles, and my body is responding. As my leg improves and I can put in a proper resistance workout for the lower body, I intend to use the routine I suggested to you as well.

Here's to pumping up for 2010 smile
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/20/09 02:33 AM

Thanks Cord. Totally agree. While I haven't been able to do the new lifting routine, and with having 11 days off for vacation since last lifting, my first day back today with my old routine seen an increase on weight for some lifts and all seen an increase on reps. While I feel like I'm smaller from this short lay off, my strength did not go down at all and I believe the healing from the lay over added to these benefits today.

I'm 41 and still lifting. I've been lifting since December of 1997 religiously. Today was my 1324th day of lifting since starting. Here's to many more. Here's to your recovery. Here's to keeping this going for a long time.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/21/09 03:09 PM

Had an xray and a meeting with my specialist yesterday. Turns out that the wire in my knee, installed to allow the tendon to heal, has snapped!! This is neither uncommon, or problematic apparently, it merely means that the function and strength of the healed tendon now exceeds the wire, so in that way, its actually good smile
He is 'amazed' at my progress, my ROM, and also the return of musculature to the leg thus far. Apparently I am way ahead of the game, but he urged caution to me, and also my rehab team, advising no squats, lunges or high impact work for another 6 months, to allow the healed tendon to 'mature'.

This morning I went to the gym and had my best workout since pre injury.

Bike: 20 mins, Level 9, 75rpm, 148MHR
Incline Nautilus Press: 40kg x15, 60kgx10, 65kgx6, (70kgx4)x2
Cable flyes: 15kg(per side)x10, 25kgx6,5 , 15kgx5
Lying cable rows: 30kg(per side)x15, 50kgx10,8 , 60kgx6
Seated Rows: 155lbs x11, 175lbs x8, 195lbs x5, (200lbs x4)x2

Up a level on the bike, and making use of the new radial pulley machine in the gym really added another dimension to my back and chest work.

Followed this up by hitting 'Shakeaway' for a vanilla ice cream, whey protein, and malt shake. So very, very good smile
Posted by: Dereck

Re: Creaky Old Mods Journal - 10/21/09 09:19 PM

Good progress BUT don't over do it Cord; that is an order. grin
Posted by: Cord

Re: Creaky Old Mods Journal - 10/23/09 08:18 AM

Didn't have a chance to post yesterday, but the workout went like this:

Bike: 15 mins, Level 9, Interval programme, 72-82rpm, 156MHR
Seated Arnold Press: 28kgx12, 32kgx10, 36kgx7, 40kgx4
Lying cable rear delt flyes: 14kg x12,10,10,7,5
Tricep Pushdown: 30kgx15, 40kgx10,7,5
Seated Dumbell Curl: 28kg x12,10,10,7

Moving on from steady state bike work to variable resistance really upped the intensity, and I could feel my leg being forced to adapt to the change in tension. Very tough, but its the right time to make this move up.
Weights work continues to be a joy, especially with the new radial station. Its only a small mainstream gym, and this has made it a lot more versatile.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/24/09 07:03 AM

No bike today, leg is tired after hydrotherapy yesterday.

Bridging/crunch s-set: 3x15
Incline Nautilus Press: 40kgx15, 70kgx8, (80kgx4)x2, 85kgx2
Cable Flyes: 24kgx12, 30kgx6,4 , 20kgx10
Cable Rows: 60kgx15, 70kgx8,5 , 50kgx8
Seated Rows: 155lbsx11, 195lbsx6, (200lbsx4)x2, 205lbsx2
Posted by: Cord

Re: Creaky Old Mods Journal - 10/25/09 01:11 PM

Bike: 15 mins. Intervals Level 9. 75rpm. 150MHR
Seated Arnold Press: 32kgx12, (36kgx8)x3
Nautilus Shrugs: 60kgx12, 80kgx10,7,7
Cable rear delt flyes: 15kgx12,10,8,8
Radial Cable Barbell curls: 25kgx9,8,8,7
Tricep Pushdown: 30kgx15, 40kgx10,7,4
Posted by: JoelM

Re: Creaky Old Mods Journal - 10/25/09 03:55 PM

Keep on keeping on.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/27/09 05:59 AM

Bike:20 mins, Intervals lvl 9, 75rpm, 155mhr
Nautilus Incline Press: 40kgx15, 50kgx12, 60kgx6, 62.5kgx6
Cable Flyes: 20kgx10,8,8,7
Cable Rows: 50kgx15, 60kgx10, 65kgx7,6
Seated Rows: 155lbs x 10,8,6,6

Really good one today. Reined back the weight and volume a bit to concentrate on technique and 'feel' in the muscles, and finished the workout with a massive pump cool
Posted by: MattJ

Re: Creaky Old Mods Journal - 10/27/09 07:34 AM

Seems like good progress, Cord. Glad you pulled back a bit on the weight/reps. Looked like a bit too much to me for a while, the tricep push-downs in particular.
Posted by: Cord

Re: Creaky Old Mods Journal - 10/28/09 11:39 AM

Arnold Press: 32kgx15, 36kgx8,8,8
Cable Rear Delt flyes: 20kgx10,7,7,6
Rope Pushdowns: 25kgx10,8,8,6
Cable Barbell curls: 25kgx10,8,6,6
Single leg leg press: 110lbs x10,10,10

No cardio today, decided to do a little resistance work on the weak leg, and wanted it to be fresh for it.
Posted by: Cord

Re: Creaky Old Mods Journal - 11/01/09 05:22 AM

What with Halloween party organisation, didnt have a chance to post an update.
Oct 30th (friday)

Incline Nautilus Press: 40kgx15,50kgx12,60kgx8,62.5kgx6
Cable Flyes:20kgx12,25kgx7,7,6
Lying Cable Rows:50kgx15,60kgx9,65kgx7,6
Seated Rows:155lbsx12,9,8,8
Seated Arnold Press: 32kgx15,9,8,8
Cable rear Delt Flyes: 15kgx10,9,9,7
Rope Pushdowns:25kgx10,30kgx5,4,4
Barbell Curl: 25kgx12,8,8,6

I knew I would not get a chance to train over halloween weekend, so did my 2 day split in 1 day! No cardio or leg work because I had to dig out the garden on Halloween for the graveyard, so my leg got all it could handle yesterday.
Proper days rest today, and back to 2 day split tomorrow smile
Posted by: Cord

Re: Creaky Old Mods Journal - 11/03/09 01:52 PM

Monday 2nd:
Bike. 10 mins Intervals level 9 , 90rpm, 151MHR
Inc.Nautilus press : 40kgx15, 50kgx12, 60kgx7, 65kgx5
Cable Flyes: 30kgx9,6,6,5
Lying Cable Rows: 60kgx15,65kgx12,70kgx8,6
Seated Rows: 170lbsx10,7,5,5
Single Leg press: 110lbsx12,12

Today:
Bike 10 mins Intervals level 11, 90rpm, 152 MHR
Machine shoulder press: 90lbsx12,95lbsx9,100lbsx6,105lbsx6
Rear delt dumbell flyes: 14kgx15,15,12,12
Rope Pushdowns: 25kgx10,7,5,5
Barbell curls: 25kgx12,9,6,5
Bridge/Crunch s-set : 3x15

Probably a placebo effect, but I started a tribulus testris cycle on monday (my mid life crisis would appear to be entertaining the world of supplements again after about a 4 year lay off wink ), and these last 2 workouts have felt fantastic. Cranked up the resistance on the bike today as at level 9, I was struggling to get my HR to 150 on monday. It went brilliantly, and my weak leg performed very well.

Like I said, its early days, but I responded well to a previous use of Methoxy-7 in my 20's, and really well to Mag-10 4 years ago (so sad they banned it frown ) , so here's hoping for a similar story with Trib.
Posted by: Cord

Re: Creaky Old Mods Journal - 11/05/09 04:54 AM

Bike 10 mins Hill programme level 10, 77rpm 151MHR
Incline Nautilus Press: 40kgx15,50kgx12,65kgx7,70kgx6
Cable Flyes:25kgx9,6,6,4
Lying Cable rows:60kgx12,65kgx8,70kgx6,75kgx4
Seated Rows: 170lbsx9,7,6,6
Single Leg Press:110lbs 2x15
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/05/09 09:38 AM

Good job Cord.
Posted by: Cord

Re: Creaky Old Mods Journal - 11/06/09 04:48 AM

Cheers Bro' smile

Bike: 10 mins. lvl 10. 80rpm. 150MHR.
Seated Dumbell Press: 36kgx12, 40kgx8, 44kgx6,4
Cable Rear delt Flyes: 15kg x 13,10,9,8
Rope pushdowns: 25kg x 10,7,6,5
Barbell curls: 25kg x 10,7,6,4
Posted by: Cord

Re: Creaky Old Mods Journal - 11/08/09 06:03 AM

Crosstrainer: 10 mins level 7 100spm 138mhr
Incline Nautilus Press: 40kgx15,60kgx12,65kgx8,70kgx6
Cable Flyes: 25kgx9,7,6,6
Lying Cable Rows: 60kgx12,70kgx8,75kgx6,80kgx4
Seated Row: 170lbsx9,7,6,7
Posted by: Cord

Re: Creaky Old Mods Journal - 11/09/09 03:41 PM

Seated Dumbell Press: 36kgx12, 40kgx9, 45kgx7,6
Cable rear delt flyes: 15kgx18, 20kgx10,9,7
V-bar pushdowns: 35kgx15, 37.5kgx10,9,9
Cable Curls: 25kgx12,9,7,5

No cardio today as yesterday's x-trainer work left the tendon sore to the touch, so just rest and recovery for the leg today
Posted by: Cord

Re: Creaky Old Mods Journal - 11/11/09 12:38 PM

Bike: 10 mins level 11, 75rpm, 147MHR
Chest press(lbs):170x15,195x9,210x6,215x5
Inc. Nautilus Press(kg):50x9,7,6,6
Seated Row(lbs): 170x15,195x8,210x6,215x4
Lying Cable Rows(kg):65x10,8,6,6
Posted by: Cord

Re: Creaky Old Mods Journal - 11/12/09 12:40 PM

Bike: 10 mins level 12, 74rpm, 148MHR
Cable Upright Rows(kg):15x15, 17.5x12, 20x9, 22.5x8
Cable Rear delt flyes(kg): 15kgx9,8,7,7
Rope Pushdowns(kg): 22.5x12,9,7,7
D'bell Concentration Curls(kg): 12kgx12,10,7,5
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/13/09 09:37 AM

Keep up the good work.

I need to start back up. Was sick for a week so couldn't work out. Then went to Denver and got back on Tuesday night. Wednesday, Thursday and tonight have all been gaming with MW2. Monday is hard at it again; that will be 2 weeks since I didn't work out and that is my limit.
Posted by: Cord

Re: Creaky Old Mods Journal - 11/14/09 02:16 PM

MW2 is just the shizzle isn't it? cool

Good luck on monday, 2 weeks isnt long enough to have lost strength, and a nice break doing cool stuff can be just the thing to recharge your mind smile

No cardio - knee was sore after a long walk around town
Incline Nautilus Press(kg): 50x15, 60x12, 70x8, 75x6
Chest Press (lbs): 170x15,14, 190x10,7
Seated Row(lbs): 170x15, 195x10, 210x6, 220x5
Rear delt cable flyes(kg): 15x 15,14, 20x6, 15x12
Posted by: Cord

Re: Creaky Old Mods Journal - 11/16/09 01:52 AM

Sunday 15 Nov.
Bike: 10 mins, level 12, 74rpm, 147MHR
Seated Dumbell Press(kg):36x12, 40x8, 45x6,6
Upright Rows(kg):20x12, 25x12,8,7,7
Cable Curls(kg):25x12,8
Concentration curls(kg)12x6,6
Dual Dumbell skullcrushers(kg):28x8,7,7,6
Posted by: Cord

Re: Creaky Old Mods Journal - 11/17/09 08:57 AM

So Dereck, how was your 1st workout after your break? smile

Bike: 10 mins level 12 75rpm 150MHR
Inc. Nautilus Press(kg):50x15, 60x12, 70x6, 80x3
Cable Flyes(kg): 30x9,7,5,4
Lying Cable Rows(kg): 60x15, 70x12, 75x5, 80x4
Seated Row(lbs): 190x8,6,5,6
Single leg press(lbs): 110x15,15,15
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/17/09 09:25 AM

I find that each time I take a break my first workout takes longer then normal. Some of my strength has decreased but in the grand picture not too much though. My first lifts I can do what I used to but subsequent lifts not as many reps; but they will increase with time. Always feels good getting back at things; hate taking breaks but when sick and of course away, not to mention perhaps a little laziness, it does take its toll and you have to listen to your body and more so as you get older. All and all it was a good workout and tonight doing some long needed cardio.
Posted by: Cord

Re: Creaky Old Mods Journal - 11/19/09 12:11 PM

Keep on keeping on Bro smile

Wednesday 18/11
Upright Cable Rows(kg):20x12, 25x9,8,7
Machine shoulder press(lbs): 90x15, 110x8, 115x7, 120x5
Concentration curls(kg):12x15,9,7,6
Dumbell skull crushers(kg): 24x12,8,6,6
Posted by: Dereck

Re: Creaky Old Mods Journal - 11/20/09 12:54 PM

Nice to see you making progress Cord; good job.

Last night was the night I dislike the most in my weight lifting program, the body parts I least like working out, Biceps and Legs.

Last night was Preacher Curls and with 2 weeks off I didn't lose much at all. Legs I did a little different. I did 1 legged calve raises standing on a bench to get the full range, Farmer Walk/Lungs and finished with Deadlifts.

The Farmer Walk/Lunges I had decent enough weight to start (89 lbs per arm) however after only 5 short lunges I was finding it very hard to balance myself and take advantage of deeper lunges so had to drop some considerable weight (down to 69 lbs per arm). Then my right knee started to act up, and that is my good knee. I did notice my knee also bothering me on Tuesday when I did my cardio. I only did it for 30 minutes but didn't think much of it. Don't understand that but will watch it.

This is my worst day. Legs and Biceps are just not things I enjoy working out. I really have to mentally prepare to do this day and there are times I know I'm only putting in a half a$$ed workout that ticks me off and then I get hard on myself. This is an area I need to work harder on and is my goal.

I must say my grip strength is pretty decent and in many lifts when I start to lose my grip, I am able to still lift with only my fingers curled. With some of my lifts such as Deadlifts, when I start to lose my grip I will stop the motion, set the bar down and then regrip and immediately start to lift again to get a few more out. There are times when I really push myself where I will do this a couple of times during the lift to take full advantage. I probably could get away with those gloves you can tie into the bar but have never done so.

Tonight is my Chest, Shoulders, Triceps and Back. This is a night I thoroughly enjoy and put max effort into all of the time. This workout will consist of Bench Press, Military Press, Lying Overhead Tricep Extension, Machine Pulldowns and Bent-Over-Rows.

For Cord, still haven't implemented the workout we discuss. It still is something I plan to do however I can't seem to get myself mentally focused to work out every day plus do cardio in the morning. I am mentally preparing for this for January where I start the year with a whole new mindset. Wish me luck.
Posted by: Dereck

Re: Creaky Old Mods Journal - 03/27/10 04:45 PM

STILL plugging away. Only getting 2 workouts a week with some weeks 3 but surprising I have made some gains. I can now lift more then what I could 2 years ago which is a great positive especially since over the years I've seen a steady decrease. Finding at 41+ that I need to lift smarter not necessarily more often. Finding my recovering times are greater now then they were before.

The only things I'm taking is some protein supplements that I take 1 scoop a day around 2:30. I have found this has not only helped but also I have actually slimmed down which is another positive. And I especially need that type of positive since roaming around in a patrol car results in not eating as healthy as I could be. Quick stops for A&W or McDonalds is horrible not to mention people bring cookies, donuts and snacks to the detachment that I find hard not to indulge since I have a huge sweet tooth. And my wife has candy dishes around the house with 6 as you come in the door. Not to mention the bin of chocolate bars in the fridge. I tell her to stop buying this crap but she says it always gets eaten ... by me! If I wasn't actively working out I'd be 300 lbs of blah but thankfully I'm a healthy 200 lbs now.

Will try to keep on track with the lifting and try to eat more healthy or make some better choices and grow some will power or something. I also think I am seeing some better results since I have put some extra effort into my legs lifts. I've always worked my legs but have to admit they are not my favorite thing to work out but I'm pushing them more then ever now. When done lifting I have a hard time walking especially with stairs. And many times I have to lay down to recover for 20 minutes in order to feel okay.

Some set backs are some skin cancer on my nose. I went for my first PDT (http://www.cancer.gov/cancertopics/factsheet/Therapy/photodynamic) on Tuesday and have my second scheduled for April 5th. Eyes are still very sensitive and did not enjoy the 48 hours after wards where I had to stay away from the sun, computers, florescent lights and TV; all things that give off blue light that could cause extreme burning. Hoping all works well.

Here's to a good 2010.
Posted by: Cord

Re: Creaky Old Mods Journal - 06/24/10 09:02 AM

Now the 2nd operation on my knee is in the past, and all the metal has been removed, the knee feels great cool

Training is now a 2 on 1 off body split like so:

Workout 1: Back and Chest
Incline Bench 4 set pyramid (12,8,6,4)
Cable Flyes 4 x 4-6
Wide pulldowns to front: 4 x 12,8,6,4
Seated Rows 4 x 4-6
Shrugs 4 x 12,8,6,4

Workout 2: Shoulders, arms and legs
Dumbell press 4 x 12,8,6,4
Front raises 4 x 6-8
Tricep Kickbacks 4 x 6-8
Dumbell curls 4 x 6-8
Single leg leg press (left only) 1 x 25 , 3 x 10-12

Rest days = knee rehab exercises.
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/25/10 01:48 AM

Nice to see you on the recovery mode Cord and still lifting. Inspiration to say the least buddy.
Posted by: Cord

Re: Creaky Old Mods Journal - 06/25/10 06:40 AM

Cheers Bro', speaking of recovery, how goes the treament for your melanoma?
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/25/10 09:22 AM

The first treatments have not brought the results required. I have another consultation in July to see where we proceed. Perhaps a couple more treatments or perhaps cut it out. I will keep you updated.
Posted by: Cord

Re: Creaky Old Mods Journal - 06/25/10 09:29 AM

Please do brother. Our very best thoughts to you and yours smile
Posted by: MattJ

Re: Creaky Old Mods Journal - 06/25/10 12:30 PM

Ditto! Stay strong brother!
Posted by: Dereck

Re: Creaky Old Mods Journal - 06/25/10 05:49 PM

Right now I'm not seeing it as a big deal. It is on my nose and noticeable but it isn't like cancer that say Brian went through or others. Now if in this next consultation they say that treating it further with PDT isn't worth it and they want to cut it out; I'm not going to like that too much as that will leave a hole in my nose that I would have to wait for skin graphs which would take time. I'll keep you posted.

This all could have been avoided when I was younger and we used sun screen. It was foreign then and in fact we were putting tanning oils on ourselves to get darker. Used to think burning for the first while though uncomfortable was just a part of the process to getting darker. What were we thinking?
Posted by: JasonM

Re: Creaky Old Mods Journal - 06/28/10 10:14 AM

Dereck,

I hope it works out and doesn't leave a hole in the nose.

I am with ya on tanning or I should say burning as a youth. When I was younger I also thought burning was ok and usually chalked it up as getting darker. It was really bad when I worked construction and would be on the roofs with no shirt on....I can only pray I don't have skin issues as I get older.
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/22/10 12:22 PM

Well I went to my next appointment and things are looking really good and the doctor doesn't think we will have to do any evasive surgery. So far I've had 2 PDT treatments to attack the skin cancer cells beneath the skin and yesterday I had a liquid nitrogen treatment on top of the skin. At first is was just cold air and then a little sting with later leaving and it really stinging. The skin was very red and later blistered and may take some time to heal. This treatment was to attack the cancer on the outside. I am to heal and monitor it and to report back in 3 to 6 months. At that time we will determine if any further treatment is needed or to continue with another PDT treatment. Fingers crossed.

On another note, after having taken 3 weeks vacation I am back at weight lifting again. I've got lax over the years in my cardio especially since not martial art training for the last year. I've introduced 20 minutes of intense cardio prior to weight lifting which will help in burning that extra unwanted fat but also act as a warm up prior to my lifting. I worked out Monday, Tuesday and will Thursday and Friday as well. I am finding that later in the night I am tired; very tired which is not usually the case for me. This is resulting in going to bed early; well early for me. I was a 4 hour a night sleeper at best but now I'm finding I need more.

With having had neck problems with crushed vertebrae, I have repeatedly tried squats that always results in problems and pain so I have in the last months adopted the front squat. While obviously one cannot lift the same amount of weights, I am finding this a nice alternative and building on the weight slowly. The only downside I'm finding is the spots I'm resting the bar on results in slight bruising and tenderness but from my research this is very common.

While my goals are still to be "bigger, stronger, faster", even in my 40's, I am now looking at getting leaner. While I have always wanted to weigh 225 lbs, I am realizing that is not something I will obtain and being around 200 lbs with introducing this cardio, I may lose some of this size but even with the loss of some muscle, when leaner I will more then likely still look as big. This is a hard concept for me to get my head around but with time I hope it settles in.

I'm looking towards the future and that future I want to see me into a very old age, an age where I'm still lifting.

Peace out guys.
Posted by: MattJ

Re: Creaky Old Mods Journal - 07/22/10 12:34 PM

Great to hear from you, Dereck. I'm really glad the treatments are going well. Stay strong, brother! You're still a beast. smile
Posted by: Cord

Re: Creaky Old Mods Journal - 07/23/10 12:15 AM

Great news Dereck!! cool Any treatment for cancer tends to make the patient tired. My mum and father in law had chemo and radiotherapy respectively, and even after treatment had ended, still suffered diminished energy levels - but the energy will return as your body recovers! smile

Front squats are a great option, but if you find the bruising too irritating, consider a 'manta' squat attachment, that is designed to remove pressure from the spine and spread it through the traps in normal squat. To what I understand, it is quite effective.

Good to know you are still lifting - just as well, or you would feel seriously guilty when The Expendables came out wink a shredded 200lbs is still a solid physique dude, sounds like a good goal for anyone of any age to me smile
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/23/10 01:22 AM

Thanks Matt; Thanks Cord.

Thankfully the treatment I'm getting is very minor in comparison to many others. Not a nice thing to have but at least I'm not doing chemo and such.

I've not sure I've heard of this manta thing. I did a Google search and now know what it is. Very interesting.

I have been waiting too long for the Expandables and my wife and I are geared to go; this is a must see with a top notch action cast. August 13th it comes out and I will take my wife on her birthday on the 16th. That and supper will be awesome.

Thanks again guys. There are a lot of good people on here and your two or two of the best. Thanks for always being in my corner.

EDIT: And also thanks to Jason from earlier; appreciated.
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 07/25/10 06:03 AM

Expendables will be the best movie in history, even if the script sucks you can't beat the cast.
Dude I just now read this and found out you had this skin cancer issue. Rough road but sounds like you're fighting on way to go.
Let me just say HOOAH from the Oregon National Guard.
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/27/10 10:43 AM

Thanks Storm.

So the nose is healing slowly. Red, very red, and starting to scab. I'm a little embarrassed about it but that is probably more an ego thing.

Lifting is going very well. I like my new programs that consists of the following.

Monday = Cardio (Intense 20 minutes), Legs
Tuesday = Cardio (Intense 20 minutes), Back, Biceps
Thursday = Cardio (Intense 20 minutes), Chest, Shoulders, Traps, Triceps

Wednesday is the day of rest. Friday and Saturday are RCMP. Sunday is a day of rest.

Intense Cardio consists of either using a glider or skip rope. My goal is to burn calories by keeping my heart rate at its max. It is difficult and I'm bagged and sweating when it is done but to make it easier I'm watching a movie that I pick up the next time I do this type of workout.

I am really loving the Front Squats. With these I am feeling no neck pain and I am finding I really have to keep my posture correct in order to hold the bar properly through out the exercise. I use mirrors to watch from the front and sides to ensure this. And while I am not squatting near the amount of weight I was on Rear Squats, I am still getting a good leg exercise.

7 days between leg work outs is really agreeing with me. Due to age, injuries and slower recovery time, this is perfect for me. Last night I figured to progress I'd add another 5 lbs but blew through the exercise so added another 10 lbs only to find I blew through that as well. On my last set I added another 10 lbs and surprised myself that I was still able to do quite a bit. While I have nothing to compare this to as have never done them before, I am happy that I will be added more to my Front Squats as I finished off with 300 lbs for 5 reps. I think I could have done 1 more however I then would not have been able to get the bar back on the rack as I struggled even at this stage.

Back and Biceps tonight after some heavy cardio; looking forward to it.
Posted by: MattJ

Re: Creaky Old Mods Journal - 07/27/10 11:12 AM

Holy squazzle, Dereck! 300lb front squats?!?!? You're a beast, man! I.... I.....


*faints*
Posted by: Stormdragon

Re: Creaky Old Mods Journal - 07/28/10 12:05 AM

Imagine a kick from the guy...
Posted by: Cord

Re: Creaky Old Mods Journal - 07/28/10 04:11 AM

So your new to front squats, still ingraining the technique to your CNS, and you are repping 300 shocked cool

The only thing that can stop you is kryptonite my man grin

and stop with the freakish amount of modesty!! You are mid cancer treatment with a rebuilt knee and shot neck, and here you are training like a beast!!

Sly would be proud amigo smile
Posted by: Dereck

Re: Creaky Old Mods Journal - 07/28/10 09:23 AM

Skin cancer while for some can be quite horrible, I am finding more an inconvenience. I don't rate mine as high as many especially now that my doctor has advise he doesn't believe we will need to take any evasive surgery. I will let this heal and then check back in 3-6 months as he suggested and hopefully we will be on track; time will tell.

My knee does give me problems from time to time but now I'm finding my good knee (right), it aches and while driving long distances it locks up. Thankfully I have cruise control however I'm not liking it. I know my Grandfather had both knees replace; I hope I'm not going down that road. And as for the neck, as long as I keep weight lifting the pain is lessened. I hate my neck. I hate that I got this from grappling, something that I loved and one of the reasons I am no longer doing it; that and losing focus. But for day to day purposes, it is okay.

The Front Squat, it is something I wish I found years ago. An exercise that DEMANDS that you keep good form. If you don't you can't hold the bar balanced properly. If you lean over you are asking for problems. The only thing is on Monday I think I may have gone to deep as something in my right leg just below the hip has some twinges. I noticed it a bit while lifting but more so yesterday when doing my cardio. I was able to work through it as it is not "pain", right now just a discomfort. I will monitor this and watch a little more closely in the mirrors when doing my next set of Front Squats.

Thanks for the props everybody; coming from you guys means a lot.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/03/10 05:27 AM

Well, for my birthday, I treated myself to indulging in an expensive experiment. I got myself a pro-hormone stack, complete with liver care, eoestrogen inhibitors, and a test. balancer for the off cycle.

A few years ago, I did use Biotest's Mag-10 with brilliant results. The FDA then helpfully banned it frown

Prior to that I had tried a weak substrate of Methoxy-7, and again, felt and saw the difference, but this is by far the most complete personal investment in testosterone support systems that I will have undertaken.

I will be using a 3 day split, with a higher volume than I would normally use.

Chest & Triceps:
Bench press x4
Cable Flyes x4
incline Press x4
Dips x4
Tricep pushdowns x4

Back & Biceps:
Wide Pulldowns x4
Seated Row x4
Shrugs x4
Rear Delt Flyes x4
Barbell curls x4

Shoulders & Legs:
Dumbell Press x4
Front Raise x4
Partial Laterals x4
Leg Press x4
Dumbell Lunges x4

It is a 4 week cycle, and in those 4 weeks, I will be varying the balance between exertion and rest, so weeks 1 and 3, I will do the above 3 workout split on a day on, day off structure, and then weeks 2 and 4, I will be doing 3 on , 1 off and repeating the split twice in the week.

week 1 = mon, wed, fri.
week 2 = mon, tue, wed, fri, sat, sun.
week 3 = tues, thurs, sat
week 4 = mon, tue, wed, fri, sat, sun.

The leg work will be tricky, because i still have to be very respectfull of my weakened knee tendon, so volume and intensity will be comparatively low. I suspect it will be sufficient though, as I will be maintianing daily rehab/maintenance work on it, and also, even at higher reps, this work will be more direct stimulus than the legs have recieved in over a year.

All being well, the plan starts this coming monday, and I will keep you posted with honest observations regarding any results, good and/or bad, from the supplements.
Posted by: JasonM

Re: Creaky Old Mods Journal - 08/03/10 08:45 AM

any specific recommendations on a hormone stack? :-)
Posted by: Cord

Re: Creaky Old Mods Journal - 08/03/10 09:16 AM

not yet, that's part of the process, to see if they offer anything real smile
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/04/10 05:46 PM

So found 300 lbs difficult to hold this time for the Front Deadlift so had to drop some weight. Dropped it to 270 lbs but was able to do 10 reps though by the 3rd set when finishing the bar when putting it back got in disarray and nearly could not put it back on the rack.

Funny how one time no problems and another time problems. And the funnier thing in all this, 300 lbs for 5 reps = 350 lbs for 1 rep where as 270 lbs for 10 reps = 360 lbs for 1 rep. So while I had problems with the 300, in actuality I lifted more due to reps; GO FIGURE.

I actually liked the higher reps of 10 then the lower reps of 5. I can feel it more. Where the first of the reps were not as hard the later ones were; plus the earlier ones help me get into the rhythm. I will have to play with this some more.

All and all my working out is going good. While I always need to motivate myself to lift, the motivation is not as much. When it comes to legs I really had to motivate myself as I hated legs but with the Front Squats I look forward to them and enjoy them.

I'll just keep plodding along.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/05/10 05:40 AM

The rep/weight discrepancy could be down to how you approach your warm up Dereck. As you know, when training in lower rep ranges (1-5), your warm up sets should never really fatigue the muscles, or give a 'pump' sensation. The focus is on getting the range and path of motion 'just right', so that you get in a 'groove' and stay there with your working sets. Kinda like a golfer having a couple of practice swings on the tee before hitting the ball for real.
This means that the majority of the sets and reps you do, really feel easy and, in your mind, unproductive, but they all lead up to better poundage performance at the top of the workout.

I have to say that, especially as my goal is now completely geared towards hypertrophy, I am more in line with your thinking, and want to feel I have worked the muscles in every set I do. Not going all out in warm up of course, but I do not want to go to such lengths as to avoid the sensation of effort in it either.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/16/10 01:39 PM

OK, today was day 1 of the Pro-Hormone cycle. I postponed by a couple of weeks a) because I came down with shingles on my birthday (nice), and b) I wanted a dry run of the workouts, just to see how they felt. With that in mind, here is the revised plan.

Day 1: Chest and Bi's

Cable Bench press 4 set pyramid
Cable Flye 4 sets
Incline Nautilus Press 4 set pyramid.
Dumbell curls 4 set pyramid

Day 2: Back and Legs.

Seated Row 4 set pyramid
Posterior Cable flyes 4 sets
Wide grip Pulldown 4 set pyramid
Weighted Hypers 4 sets
Alternate Leg press 5 set (super slow or 21's)
Weighted Hip Pop-ups 4 sets.

Day 3: Shoulders and Tri's

Dumbell Press superset partial laterals 4 sets (pyramid of press, constant weight partials)
Front Raises x4
Shoulder width upright rows or shrugs 4 set pyramid
Flat bar pushdowns 4 set pyramid

Structure is now 3 days on, 1 day off, as a constant throughout the 4 week cycle

The starting point

As of yesterday (sat and sun were both rest days), my body stats 'cold' are as follows:

Weight: 277lbs
Neck: 18.5"
Chest: 54"
Waist: 42"
Upper Arms (flexed) L: 18.5" R: 19"
Hips: 46"
Thighs (Flexed) L: 26.5" R: 27"
Calves (flexed) L: 16.5" R: 17"

The Good

The fact that my left leg has caught up to within 1/2 an inch of my right is very gratifying. Both are significantly smaller than before my tendon rupture, but my left leg went to bone before I was allowed to begin rebuilding it, so I feel like quadzilla wink

Overall symetry is as good as the human condition allows, with half, or slightly less than half, inch differences left to right across the board.

I wont be falsely modest, my arms are impressive for a natural gym user, but I never knew I had reached 19" cold. I am chuffed to bits cool

The Bad

My weight, and my waistline are terrible, and i am still suffering for the enforced sedentary 6 months last year, compounded by the comfort eating I fell into at the time that was symptomatic of the depression, that I never knew I had till it went away (often the case with mental issues).

My diet is better than it was, (already dropped 23 lbs since start of June), but there is a long way to go.

I am not stressing it for this 4 weeks however, as things are already moving in the right direction, and by increasing my ratio of protein to carbs, and eating super clean for the next month, I expect to improve in this area by default while training, and eating, for lean muscle growth.

So thats it. Today's workout went well. Unsuprisingly, there is no improvement in performance after a matter of hours on the cycle, but It felt good to begin a new chapter in the gym.
Posted by: MattJ

Re: Creaky Old Mods Journal - 08/16/10 01:50 PM

19" ARMS? *faints, then goes to weep softly in the closet*
Posted by: Cord

Re: Creaky Old Mods Journal - 08/16/10 02:16 PM

Tecnically, its a single 19" arm. The other is half an inch behind, but goes 19+ when pumped smile
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/16/10 02:54 PM

Man Cord, you're a beast. Mind me asking how tall you are? I'm guessing 6'3"????

If I could only pull off some of those numbers.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/16/10 04:29 PM

I am 6ft exactly. I do not expect this to change during the experiment wink

Also, you are all being too kind - you should also rip into me for letting myself get a 42 inch waist!! blush
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/16/10 04:53 PM

Okay I missed something, what is the experiment?
Posted by: JoelM

Re: Creaky Old Mods Journal - 08/16/10 09:59 PM

Dave, what is your ideal weight? And is there a weight goal you are reaching for during this 4 weeks, or is this more of just a focus on the weight you are lifting as opposed to weighing?

Being the same height (+/- fractions of an inch), you are 110+ lbs more than me, and your biceps are as big as my thighs. Kind of a funny contrast.
Posted by: JasonM

Re: Creaky Old Mods Journal - 08/16/10 10:28 PM

Dave, WTH? 42" waist? lol I wish I was at that....
Posted by: Cord

Re: Creaky Old Mods Journal - 08/17/10 12:42 AM

Dereck, the experiment is the 4 week use of pro-hormones, to evaluate if they have radical influence on strength increase and/or muscle growth, so there will be 'after' measurements to compare to these 'before' measurements.

Joel, I dont work to any weight as a target, as weight is an abstract figure. I will just keep losing bodyfat till I am back in my old trousers and see where I am at.
Same with the lifts - while heavy lifts are no doubt satisfying, I can no longer think in terms of 'functional strength' outside of postural balance, because my knee means that I am, and always will be, limited in this area. With the goal now firmly set as muscle growth, increasing lifts becomes a possible/probable secondary effect from training geared towards hypertrophy. Any immediate leap in performance that I notice from pro-hormone use I will comment on though.

Jason, you know where you were at a year ago, and all you have achieved since then. I am sure it wont be long till you exceed your wish smile
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/17/10 01:57 AM

I am excited to see your results Cord. If this pro-hormones works then I most certainly would be interested to try them myself as I have not had much success in the past with any supplements. If you mind me asking, these supplements, what brand are they? These are over the counter stuff are they not?

I'm doing I guess my own experiment of a sort. While having had limited to no success with supplements, as I'm going to be 42 next month, with my growth slowed to some time feeling nonexistent, I'm looking for an edge. With that I have broken down and purchased the following supplements:

Purple K - Creatine in Pill Form

3 pills 30 minutes prior to workout
3 pills within 60 minutes after workout
3 pills in the morning on off days

These require no loading stage. 130 pills per bottle. Each pill contains 750 mg Kre-Alkalyn [buffered Creatine Monohydrate]


Iso 100 100% Hydrolyzed Whey Protein Isolate - Gourmet Chocolate

1 heaping scoop 2:30 PM - meal replacement
1 heaping scoop after workout (only if not eating supper after)

Taking this weekdays only. Each sccop contains 28 mg. The breakdown is:

Calories = 106 (Calories from fat = 0)
Total fat = 0% (Saturated Fat = 0 grams, Trans Fat = 0 grams)
Total Carbohydrates = 1 gram, 0%
Dietary Fiber = 0 grams, 0%
Cholestrol = 0 mg, 0%
Protein = 24 grams
Sodium = 50 mg, 2%
Vitamin A = 0%, Vitamin D = 0%, Vitamin C = 10%, Iron = 0%, Calcium = 6%, Copper = 0%, Magnesium = 0%, Vitamin B6 = 0%

Dang if this stuff doesn't actually taste really good when just taken with water. The best chocolate protein I have tasted to date. Very rich and sweet taste.

I just started taking this last week and I'm hoping that I see some success as again my results have been lacking. After 13 years, 558 weeks, 1375 workouts, I'm still at it however I'd like to think that those great gains I seen years ago are not over and I can once again obtain them.

In no way am I trying to compare myself to the beast Cord, but my measurements are as follows:

Height: 5'8"
Weight: 200 lbs
Neck: 17.5"
Chest: 48"
Waist: 38"
Hips: 40
Upper Arms: L: 16.75" R: 17.25"
Thighs: L: 24.75" R: 24.75"
Calves: L: 16" R: 15.5"

I followed this for how to measure should anybody else be interested. http://www.mm2k.com/muscle-measurements.html

My workout as of today is:

Monday = Cardio (Intense 20 minutes), Chest, Shoulders, Traps, Triceps
Wednesday = Cardio (Intense 20 minutes), Legs
Friday = Cardio (Intense 20 minutes), Back, Biceps

This may alternate depending on how my weeks turn out. And with working RCMP Friday or Saturday nights, or even Friday and Saturday nights like I did this last week, my Friday workout may end up being done on Thursday.

I keeping the lifts simple.

Chest = Barbell Flat Bench Press
Shoulders = Seated Barbell Military Press
Traps = Standing Behind Back Barbell Shoulder Shrugs
Triceps = Weighted Behind Back Dips (machine)
Legs = Front Squats
Calves = Standing Behind Back Barbell Calve Raises
Upper Back = Seated Wide Grip Pull Downs (machine)
Lower Back = Bent-Over Barbell Rows
Biceps = Seated Preacher Curls

For almost all exercises I am doing what I call "Turn & Burn". I lift my 3 sets and on the last set immediately without rest I drop some weight and lift as much as I can, then drop some weight and again lift till I can't. This is a quick turn over from one exercise to the next and really burns the muscle out and I can feel it; I really have to focus and push to finish. With the exception of the Biceps, I lift the same exercise. With the Biceps after the Seated Preacher Curls I go into Standing Barbell Curls.

As said earlier, I'm okay with losing some weight and burn off some of this unwanted fat to show off the muscle more, hence the intense cardio. Cardio consists of a glider or skipping rope for 20 minutes at as hard as pace as I can keep up. I am sweating and drained when I get to the weight lifting but all is good.

That is it in a nut shell. Looking to see what happens and hope positive.

Posted by: Cord

Re: Creaky Old Mods Journal - 08/17/10 03:04 AM

This is the stuff I am using:
http://www.bodybuildingwarehouse.co.uk/chaparral-labs-megavol---90-caps-2667-p.asp

Taking 30mg per day.

Combining it with a support system product full of aggressive anti-oxidants.

Also have an cycle of Tribulus testris to come off on to, so I dont get a teststerone 'crash' afterwards.

I like that workout Dereck, and your stats aint too shabby either cool

also, the 'beast' Cord isnt front squatting 300lbs for sh1ts n' giggles, so I happily surrender that title to you dude wink

Posted by: JasonM

Re: Creaky Old Mods Journal - 08/17/10 10:29 AM

wow, that stuff ain't no joke.

Warnings:

Do not use this product if you are at risk for or are being treated for high blood pressure, heart, kidney, thyroid or psychiatric disease, anxiety, depression, seizure disorders, strokes, or any other medical condition. Do not take this product if you are using antidepressants, MAO/MAOI inhibitors or any other prescription drugs. DO NOT USE FOR MORE THAN 30 DAYS without a 90 day break. Not for any person under the age of 21. Keep away from children.

If you are a professional or amateur athlete subject to performance enhancing substance testing, do not use this product unless cleared by your sanctioning body as it may cause a false reactive result for a urine or blood drug test.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/17/10 10:41 AM

Yeh, I read that as well. I'm not sure if this product can be purchased in Canada. I cannot find this on the internet for anywhere around here or the supplement supply stores. The Blood Pressure thing does make me weary as I have hereditary high BP. I monitory my BP regularly by myself and with my doctor. This might blow that out of the water. Still interested though after reading more about it and seeing some people's results.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/17/10 03:25 PM

Originally Posted By: Cord
This is the stuff I am using:
http://www.bodybuildingwarehouse.co.uk/chaparral-labs-megavol---90-caps-2667-p.asp

Taking 30mg per day.

Combining it with a support system product full of aggressive anti-oxidants.

Also have an cycle of Tribulus testris to come off on to, so I dont get a teststerone 'crash' afterwards.


So you are taking the Megavol; what else by brand name are you talking Cord. You have really peaked my interest. I am hoping you see good results and then I would try them as well but right now I just want to do some homework on these to know what I may be getting myself into. Thanks
Posted by: Cord

Re: Creaky Old Mods Journal - 08/19/10 05:08 AM

sorry for the delay in replying.

I am complementing the Megavol with this:

http://www.bodybuildingwarehouse.co.uk/competitive-edge-cycle-assist---240-caps-757-p.asp

and for the post Megavol recovery phase, I have this:

http://www.bodybuildingwarehouse.co.uk/chaparral-labs-6-bromo---90-caps-4371-p.asp

The plan is to do a post Megavol measurement comparison, and then also a post recovery measurement to see a) what (if any) gains I make on the pro-hormone, and b) if gains occurr, how much I can hold on to in a normal state.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/20/10 05:31 PM

Okay, some updates. For lack of a better word and using Cord's word "experiment", I am finding a few things:

1. Tired

I used to be a person that would go to bed at 2:00 AM and get up at 6:00 AM for work and survive fine; and did it since youth. I felt I needed more sleep so in January started going to bed at 11:00 PM or 12:00 AM. Sometimes I sneak it till 12:30 AM however I find I always wake up early.

Lately with between my cardio and working out I am finding I am more tired during the day. Going to have to figure this out and perhaps I can do nothing about it because of the years of little sleep.

2. Hungry

Don't know if this makes sense but I'm hungry but full. I have a constant hunger that I want to eat. I already drink tons of water and am trying to feed this hunger with more liquid but neither food nor water is quenching this.

3. $hit

For lack of better words I am crapping more. Not to be gross but I have always crapped more then most and the more active I am the more I crap. Well lately I'm talking 5-6 times a day; no $hit. grin

I'm not over doing the supplements. I'm taking the required creatine pills and am only taking 1 shake a day at best unless I miss a meal. I'm eating breakfast at 7:15 AM, break 10:00 AM, lunch 12:00 PM, shake at break 2:30 PM, supper at 7:00 (after workout) and then perhaps something in the evening. I'm not overeating but when reviewing what I eat perhaps it is not enough. But being almost 42 and a slower recovery time not to mention I find that gaining bad weight is too easy now, I'm not sure I can afford to eat more and why I went with the Protein. I just can't win.

Just a little update in my routine.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/21/10 12:16 AM

You are probably feeling hungry because you have upped protein and dropped your carbs. While in theory protein should give you a feeling of repletion, in reality, your body needs and requires carbs to function, and to synthesise protein (blood glucose helps the muscular uptake of amino acids).

Your eating and training plan kinda looks like a pre contest bodybuilding plan, so yes, you will get lean, but dont expect to feel energised or happy on it wink

An old school way of minimising carbs without killing yourself is to have a 7 day reduction plan, with day 1 being carb rich, and then dropping carb amounts by 30 gramms each day consecutively, till the 7th day, when you may be on zero carbs and feeling a bit low, but then its back to day 1 again, and you can get a miniature carb load for the week ahead.

Might be worth a try.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/21/10 12:14 PM

Thanks Cord; appreciated as always.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/23/10 01:00 PM

Not able to workout tonight as today is my 24th Anniversary. This isn't our marriage anniversary but when we first started dating. Our wedding Anniversary is October 12th and will be 19 years.

Like weight lifting and staying fit, marriage is no different; you have to work hard and continually change things up to keep it growing.

So tonight I will be taking my wife out for a nice supper and enjoy the evening together. Tomorrow back at if for Tuesday, Wednesday and Thursday as Friday I'm scheduled for the RC and then Saturday is UFC 118 and having some buddies over.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/23/10 01:21 PM

Congrats Bro' cool 24 years eh? Just think, if you had killed her on your 1st date, with good behaviour, you would have been released by now grin

Agree with you on your observations re marriage. The wedding day is not the end of a successfull courtship, it is merely an indication that you are on the right track and show promise wink

As for matters more gym related (so much simpler), I am now 1 week into the pro-hormone cycle. Have to say that so far things seem encouraging. My work shirts already feel noticebaly tighter in the upper body, and whilst my lifts have not increased to any degree, I am not fading as I progress through the exercises, and feel fresh and able to do more where I know I should feel rinsed.

Side effects so far include an acne break out on my back and shoulders - not crazy bad, but different to normal. I am also definately more 'amped' and I can feel I am more prepared for my naturaly assertive nature to escalate. No actual mood swings or outbursts, just a sense of 'readiness' for conflict.
Also been sneezing due to occasional tingles in my nose, which I am attributing to spikes in blood pressure, though I must confess that is supposition, as I have no monitor.

So, a spotty back and spoiling for a fight - I feel like I am 16 all over again.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/23/10 05:41 PM

Breaking out on your back; that is nothing as I do that from time to time due to sweating; more so in the summer months. For the most part though I have pretty clean skin.

Keep the info coming as this stuff seems to be very aggressive stuff from all that I'm reading. Almost sounds like steroids itself.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/25/10 06:23 PM

Another update. I have been experiencing higher then normal BP (Blood Pressure) rates. This I believe is from the Creatine as this can be a side affect. I will have to watch this carefully as I already have hereditary high blood pressure that I monitor. If persists I will see my doctor and/or stop with the Creatine.
Posted by: JasonM

Re: Creaky Old Mods Journal - 08/26/10 04:29 PM

Hey Dereck,

Do you think taking the creatine is worth it? Especially with that side affect of raising your blood pressure?
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/26/10 05:03 PM

Absolutely not.

I regularly keep track of my BP and have for over a year now. I also routinely visit my doctor as we keep track of it especially since my Grandfather died of a heart attack and sadly my Father did months ago. I eat healthy as possible, don't add salt to anything, not over weight, don't smoke, drink very rarely and exercise hugely. But unfortunately I cannot get around being male, over 40 and genetics. I can do everything right and still have problems.

in this case I know that when your body is at "rest" is the most important time to take your BP because if you BP is high then you have some real problems. I take mine 2 times a day, once in the morning and once after work. After work is always higher but with proper breathing I can get it down but recently I've had high readings on both though this morning I was okay.

I am going to watch this for the next couple of days and if persists then I will stop taking them. I do have another regular scheduled appointment for next week so will discuss also with my doctor. Thanks for your concern.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/27/10 03:19 AM

Dereck, I would be wary of over-monitoring your BP over the next week, as you could easily develop 'white coat syndrome' which is basically a situation where you get stressed about your BP, so it spikes when you test it.
My advice for what its worth, is to distract yourself as best you can and not think about it for a few days, then sun or mon morning, have the monitor by the bed, and test your BP as soon as you wake up. Remain lying down with the arm resting at your side. This will give you your 'true' BP with no stress elevating it. Take all readings to your doc next week.

Also, have you considered plant sterols for LDL cholestorol management? With hereditary heart desease in the family, it may be an adviseable dietary supplement.

I think we have discussed this before, but creatine does not agree with me one bit, so looks like the similarities between us continue my brother from another mother wink

Keep safe dude, and let us know your updates.
Posted by: Dereck

Re: Creaky Old Mods Journal - 08/27/10 09:30 AM

Thanks Cord, I am going to try not doing so for the next short while. I have in the past had the white coat syndrome, in fact everytime my doctor or somebody goes to check it I get it. In fact my 17 year old daughter does as well.

Thanks for the advise.
Posted by: Cord

Re: Creaky Old Mods Journal - 08/30/10 05:09 AM

Update: 2 weeks (halfway through cycle).

This stuff is great!! smile Definately big changes physicaly, my shoulders in particular have grown to an extent to draw comments from some people I know.

After the first week of 3 on 1 off training, I was rinsed, and knew my joints would not agree with that volume a second week running, so I had an extra days rest (rested monday and tuesday), and switched to a 2 on 1 off, anterior/posterior split as follows:

Anterior:
Bench
Cable flye
Dumbell shoulder press
Partial laterals
Tricep pushdowns

Posterior:
Seated Row
Neutral grip cable pulldowns
Shrugs
Dumbell curls
Leg Press

2 on 1 off has always suited me, but man I have never experienced a physical response from training like i have on megavol- not even on MAG-10.

I am sure some of this is merely illusion due to things of this nature encouraging muscle tissue to retain and volumise with water, but that being said, my 'at rest' physique now looks fuller and bigger than my body would have looked 2 weeks ago when 'pumped' and fresh out of a workout.

I have also benefited from the focus it has given my eating, and have definately lost fat from my waist (again, I have had comments to this effect), yet the scales are reading a fractionaly higher total bodyweight. That would indicate a significant switch in body composition.

Strength wise, I cannot say that I have noticed any radical change in any body part other than my damaged/weak leg, with which I have increased my leg press poundage by 70 lbs in 2 weeks. I have actually had to reign this in, as I have to respect the tendon over the muscles involved. Even so, I am delighted by this aspect of things.

So, half way through and things are going very well. I have no idea if there will be further dramatic improvement, nor how much of this improvement I will retain post-cycle, but right now I am having a great time in the gym, and megavol is definately not a placebo cool
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/01/10 06:47 PM

Well I just returned from the doctor. I still have the chest tightness even though I've been off of the Creatine for 6 days. The doctor didn't feel that this was the cause of this since I still have the chest tightness plus I also had this chest tightness last year; the same thing. Like last year we checked my heart and all of the tests came back okay, no heart problems. Plus last year I did the stress tests and was remarkably okay the people testing me on the treadmill wondered why I was even there.

Along with this chest tightness it goes up my throat, feel likes somebody is slowly squeezing slightly. There are other symptoms (ie. fatigue, raised BP, etc.) so we did some blood work and next week I will find out the results. We are testing for a possible over active thyroid which has all of these similar effects. And this does run in my family as I do believe my sister and/or mother have it. Not that I want this but it sure would explain a lot and with medication I can get it all under control.

Stay tuned.
Posted by: JasonM

Re: Creaky Old Mods Journal - 09/01/10 10:31 PM

I hope they can find it out Dereck.

I went through a smiliar thing with my wife. As far as running test on her heart and it all coming back okay and yet something was still wrong. In my wife's case she would get an elevate heart rate. She could be sitting their and hear heart rate shoots up to 180 beats per minute. Sometimes her BP would be raised at the same time. She went through a regular stress test and all good. She did a nuclear stress test and all good. And they even did an ultra sound of her heart and all good. So you can understand our frustration because everything is good but obviously something is wrong. They still don't seem to know what is wrong but the current drug cocktail seems to be working. :-)

I hope it is nothing to serious and it can be controlled.
Posted by: MattJ

Re: Creaky Old Mods Journal - 09/02/10 07:38 AM

Dereck, I know this may sound weird, but I have had similar bouts of chest tightness that turned out to be acid reflux. Sounds stupid, I know, but if the docs haven't checked for that, it may be useful to at least give it a look.
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/02/10 09:28 AM

Cord, I have had all of those same tests done last year when this FIRST happened. Drives me nuts that we cannot narrow down what is going on. If not an over active thyroid then where does that leave us? I can't go around with this chest tightness.

Matt, we even talked about this. Doesn't appear to be but if not the thyroid then we will have to revisit everything.

Thanks guys.
Posted by: Cord

Re: Creaky Old Mods Journal - 09/02/10 10:31 AM

Internet diagnosis and second guessing is seldom productive, but damn if it isnt compulsive wink

A man that I trained some years ago admitted himself to hospital with chest pain and 'tightness'. To be honest I was particularly interested because he did so 3 hours after a workout under my supervision shocked ECG came back fine, no sign of reflux, bloods came back good - it was a mystery. Turns out that it was a localised infection of the 'myocardial sack' (a fascia/membrane that surrounds the heart). A strong course of antibiotics later and he was fine, but it took a couple of months to pinpoint the diagnosis, and the symptoms persisted throughout that time.

That was him, and this is you, but if the thyroid tests draw a blank, it might be worth floating the idea to someone who knows what they are doing smile
Posted by: Dereck

Re: Creaky Old Mods Journal - 09/02/10 10:55 AM

grin
Posted by: Cord

Re: Creaky Old Mods Journal - 09/06/10 05:19 AM

Week 3 end report.

Not as marked an improvement in comparison to weeks 1&2, but I did not expect exponential improvement.

My back definately feels broader after week 3, and my bad leg continues to get much better on this stuff.

I have noticed some testicular atrophy, as one would expect from a pro-hormone that works, but the hairy twins will return to fulltime employment in the recovery phase of the cycle wink

Week 4, and I will return to a higher vlume 3 day split as a finishing flourish, and also as I can give my joints a lower volume rest in the recovery phase. 7 days till the 'after' measurements, and I am intrigued to see how the tape measure reflects the changes that have occurred.
Posted by: Cord

Re: Cord's Pro-hormone results - 09/12/10 06:48 AM

Originally Posted By: Cord

Weight: 277lbs
Neck: 18.5"
Chest: 54"
Waist: 42"
Upper Arms (flexed) L: 18.5" R: 19"
Hips: 46"
Thighs (Flexed) L: 26.5" R: 27"
Calves (flexed) L: 16.5" R: 17"


So this was me 4 weeks ago prior to a cycle on a legal pro-hormone supplement called 'Megavol'.

Now, 18 workouts, 9 lbs of whey protein, and several chickens later, its time for the tape measure to reveal the truth of any changes, for better or worse, that have occured.

Again, these measurements were taken 'cold', ie, not with a post workout 'pump'.

Weight: 279lbs
Neck: 19"
Chest: 56"
Waist: 40"
Upper Arms (flexed) L: 19" R: 19.5"
Hips: 46"
Thighs (Flexed) L: 27" R: 27.75"
Calves (flexed) L: 16.5" R: 17

These are, by any standards, fantastic results, and I am delighted cool One of the biggest changes, and one that could not really be measured, is the increase in size of my delts, which have really responded dramaticaly, but to improve my waist/chest differential by a sum total of 4 inches, whilst actually gaining 3lbs bodyweight in 4 weeks is crazy! especially after 2 decades consistent training, when adaption rates should be, and are naturaly, much slower.

I am also definately stronger, but not significantly, while using this, but then again, I was always focused on fatiguing the muscle as opposed to training for strength, so who knows what strength response I would have got employing power training instead of bodybuilding?

The acne that flaired up in the 1st 2 weeks subsided, as did the 'amped' mental state (unless I just got used to it) but I did have 'tingling' in my nose capilliaries, and an incredibly strong pulse, that would suggest to me that my BP was elevated by the megavol. I also got night-sweats and the quality of my sleep suffered periodicaly during the cycle. There has been testicular atrophy also.

The next phase is the recovery cycle, for which I am using 6-Bromo , a complimentary supplement by the same company designed to inhibit eoestrogen and also stimulate the doormant natural testosterone system and get my family jewels back to their dangling juicy magnficent glory grin
This should also ensure I keep the gains I have made by preventing a cold turkey testosterone 'crash'.

I will continue with a similar training and eating plan while doing this, and in another 4 weeks, we shall see the net result of what I get to keep after my hard work.
Posted by: Prizewriter

Re: Cord's Pro-hormone results - 09/12/10 09:57 AM

Originally Posted By: Cord

Waist: 40"


Whatever you say fatboy! laugh

Just kidding man. Those are some impressive stats. If I had arms like those I'd be sending tickets out all day:

Posted by: Cord

Re: Cord's Pro-hormone results - 09/12/10 10:39 AM

You are absolutely right, 40" waist is way too much, but in my defence, when your thigh muscle detaches completely, and you can no longer walk, your physique tends to suffer wink

Since gaining function back in that leg, it has been difficult to shed the weight due to the limitations I was left with in its debiletated state - it wasnt up to intense cardio, and big metabolism boosting exercises like squat, cleans and deads were out of the question, so its been a struggle.

I will be happy to drop to a 36" waist, and now think I can achieve that, where as prior to this, I had hit a real wall, and nothing seemed to be working.

Even though its work in progress, this time last year I was not even cleared to drive to the gym. 1st October last year I went back, on crutches, and could do 20 degree bodyweight wall-sit squats only. today I single leg pressed 200lbs for 8 reps with the bad leg, so I am pretty happy despite the remaining girth of my belly.
Posted by: Prizewriter

Re: Cord's Pro-hormone results - 09/12/10 12:15 PM

Man that is harsh. I'm still learning how to swim and every other form of cardio I get works my pins pretty hard. It would be tough going if I lost mobility for a while. And fair play for putting up your measurements, warts n' all.

I'm sure a beast of a fella like yourself is more than capable of getting your body in the shape you want it. You'll get there.
Posted by: Dereck

Creaky Mods Journal - 09/16/10 02:34 PM

Good stuff Cord and good talking to you last night; again love putting a voice to the face and words. Looking forward to hearing more about your results.
Posted by: Cord

Re: Creaky Mods Journal - 09/17/10 02:11 AM

Always good to catch up Dereck, bless the xbox for the free easy skype smile

Hope you had a great birthday amigo, and I look forward to posting my final results of this 8 week cycle smile
Posted by: Cord

Re: Creaky Mods Journal - 09/19/10 02:39 PM

Now 1 week in to the recovery phase of the cycle, and things seem pretty good. I do not retain that ever present 'pumped' sensation that I had, and believe this to be due to losing fluid volume from the muscles. This was to be expected.

Training is going well, and I have found a 4 day on, 1 day off split that I am very happy with.

Day 1: Back and Bi's
Wide hammer grip Cable pulldowns: 3x12,8,6
Seated Row: 3x12,8,6
Standing reverse cable flyes:3x12-15
Close grip underhand Pulldowns: 3x6-8
Concentration curls: 5x8-10

Day 2: Chest and Tri's
Incline Nautilus Press: 3x12,8,6
Cable Bench press:3x12,8,6
Cable flyes: 3x8-10
Close Grip Bench:3x6-8
Lying Bi-lateral kickbacks: 5x8-10

Day 3: Legs
Single leg leg press: 5x21's
Bodweight ski-squats:3 x 20
Weighted Back extensions: 3x15
Outer thigh/Glute machine: 3x8-10
High resistance/low RPM cycle intervals: 4x30 seconds/1 min recovery (6 mins total)

Day 4: Shoulders
Seated Dumbell press: 3x12,8,6
Front raise: 3x10-12
Shrugs: 3x12,8,6
Partial Laterals: 3x10-12

Keeping volume low, and hitting lots of different movements per workout is really working well. Had to rethink the leg press though regarding the weight increases I have enjoyed, as i found I was getting soreness in the tendon- not much, or prolonged, but I must respect my limitations and find intensity by other methods, hence the 21's.
Posted by: Dereck

Re: Creaky Mods Journal - 09/22/10 11:57 AM

Looking forward to hearing more Cord.

I'm sore today, and weak. Due to life getting in the way I was unable to work out the last two weeks more then 2 cardio and 2 weight lifting. I had not done a back/bicep work out for over a week so last night I set myself up for either "more weight" or "more reps"; I was not going to settle for anything less.

Well I delivered and delivered big. I had intensity and determination on my side and when I was done I could feel it in my arms and back; hell even my shoulders. I was sore after the workout and it took me probably 15-20 minutes for me to recover and move them around. Today I can feel it still and when I clench my abs, I can feel it there as well. I did myself proud last night.

Tonight I hope I can carry that moment forward with my leg workout. I have already thrown on 5 more pounds on my squat rack as a commitment to this. Last week I was Front Squatting 272 lbs 14 times and tonight 277 lbs; and will still try for the 14 (or more). Once I feel that I am continually getting the range I want I will be dropping the amount of reps and put on even heavier weight. My goal would be to Front Squat between 320 to 330 lbs 6 times.

I'm pretty gung-ho on the Front Squat. That I can do it without neck problems is awesome. I'm really pushing myself to get better range so am watching the mirrors to ensure this. There are still times I'm catching myself not going as low as I could and why I'm doing the less weight at this time as I think I might cheat if I use heavier weights and that would be unproductive. Once I'm confident that I won't cheat then I will pack on more weight. Also right now I'm finding the volume I'm doing burns the muscle more but perhaps I'm not getting the growth I could be.

I love and hate this exercise. Perhaps I better rephrase that. I love this exercise but I hate working my legs. My legs are like my biceps, I hate working; they are my most hated muscles to work. In the past I have opted not to work them or not work them as hard as I could. They are also two of the muscles that I find when I really work them hard I feel ill. They are also the hardest muscle to work in my opinion. But the legs need to be worked and with this exercise, Front Squats, I hope to make a big difference.

Onward and upward.
Posted by: Cord

Re: Creaky Mods Journal - 09/22/10 01:59 PM

The legendary 80's bodybuilder Mike Christian when interviewed about favourite bodyparts to train, said that anyone who said 'legs' simply wasn't training them right wink
Nothing more miserable than being at the bottom of your last rep on heavy squat or leg press, but nothing better than racking having toughed it out and got that rep clean.

Your dislike of bicep work is highly unusual though - normaly you have to fight to stop people doing too much for them! wink

Dont know if its any good to you, but a lot of guys who do front squat, position a flat bench in such a way as to 'tail tap' at the bottom of each rep to ensure good range of movement. Its not a full box squat, just a touch that reminds you to keep the back long, sit back, and go just past parallel.

Not everyone gets on with it as an aid, but I offer it as an option smile
Posted by: Dereck

Re: Creaky Mods Journal - 09/22/10 04:01 PM

Actually that is a great idea Cord, I may give that a try. See, that is why I like this place, little tid bits that can help.

Yes, I hate working my Biceps; I am not the norm. Now if you are talking Triceps then count me in. I love my Triceps and the work and especially like how they look. This muscle on my arms really stands out. I'll post a pic perhaps. But Biceps while I like the looks of them, and wish mine were bigger, I dislike working them out. I would avoid them though it is something I always measured and tried to get bigger. Using them as secondary muscles are what gives them their biggest workout.

Lately though I have worked them out but again dislike. I'm doing 3 sets of 6-8 with a Seated Preacher Curl with an EZ-Curl Bar. On the last set without rest I jump to Standing Barbell Bicep Curls with less weight till I burn them and then drop 20 more lbs and repeat. Then I'm done and I'm thankful. Plus it is my last exercise; leave the worst till last.

Wish I liked working them out and wish even more liked working my legs; but sadly not. Love Triceps, Chest, Back and Shoulder in that order.
Posted by: Dereck

Re: Creaky Mods Journal - 09/23/10 10:24 AM

Work out was very good last night. Instead of the 5 extra pounds I added, I figured what the hell and added another 5 on top of that. Next work out I'm adding more weight and going for it. May even try a significant amount of weight to see what I can do.

Tonight is chest, shoulders and triceps.
Posted by: Dereck

Re: Creaky Mods Journal - 09/30/10 12:28 PM

Added another 10 lbs (292 lbs) which dropped my reps only by 1 or 2 surprisingly. Last set found the bar getting wobbly and struggled to get it back on the rack. Will work on that further as I believe the last couple of lifts my technique wasn't as clean and why that happened.

Also thinking like my other lifts that as soon as I'm done this last set I will drop some weight to a more manageable weight and push out some extra fast ones to really get a burn. With the less weight I will also be able to get very deep. Just looking for that extra edge. I'm determined to get the most from this lift.

Surprisingly the tender spots on my shoulders where the bar rests doesn't bother me too much; not unless I touch them that is. I am very surprised by how much weight I can actually hold their with ease. I can easily throw on 300 lbs and lift it and not feel stressed or uncomfortable; that is a nice feeling.

Looking for bigger and better things in the future. Onward and upward.
Posted by: MattJ

Re: Creaky Mods Journal - 09/30/10 01:21 PM

That is really phenomenal, bro. A lot of weight!
Posted by: Cord

Re: Creaky Mods Journal - 09/30/10 01:50 PM

Great stuff Dereck, you are a squat-machine cool

As a 'burn out' rather than do a drop set on the last working set (this could cause problems as the structural support muscles will 'give' before the agonists, and could lead to bad form), may I suggest a little old school finish?

Complete your final set as normal, and rest as normal, but get the bar set up for what you would expect to be a 10 rep max.

Now get your ten, but instead of racking, hold the top position, take a few big breaths and get another rep. Keep doing this until you have completed 20 reps in that fashion. You may find that the final 5 reps you need as much as 10 full seconds between in order to get them, but trust me, this final set of 'breathing squats' will blowtorch your entire body.

Its horrible, in a good way smile
Posted by: MattJ

Re: Creaky Mods Journal - 09/30/10 02:03 PM

Cord, you're a sick, sick man. XD
Posted by: Dereck

Re: Creaky Mods Journal - 09/30/10 03:08 PM

Originally Posted By: Cord
Great stuff Dereck, you are a squat-machine cool

As a 'burn out' rather than do a drop set on the last working set (this could cause problems as the structural support muscles will 'give' before the agonists, and could lead to bad form), may I suggest a little old school finish?

Complete your final set as normal, and rest as normal, but get the bar set up for what you would expect to be a 10 rep max.

Now get your ten, but instead of racking, hold the top position, take a few big breaths and get another rep. Keep doing this until you have completed 20 reps in that fashion. You may find that the final 5 reps you need as much as 10 full seconds between in order to get them, but trust me, this final set of 'breathing squats' will blowtorch your entire body.

Its horrible, in a good way smile


What I'm doing now is 10 reps; though I know I could probably get a couple more but then I would struggle on my own to get the bar back on. Actually last night my reps were 10,10,8 but only because I was wobbly and it was better to rack the weight then to drop it.

For your suggestion I would probably keep my weight as is. Do a 4th set with the 4th including holding and breathing and then MUSTERING an additional 10. I'm guessing this additional 10 could be slow and could take several minutes correct? If so I will give it a try next week and either thank you, curse you or both. grin
Posted by: Cord

Re: Creaky Mods Journal - 10/01/10 02:44 AM

Here are some pretty good traditional breathing squats:

http://www.youtube.com/watch?v=3StsInNZe3E&feature=related

His only fault is that as he fatigues, he tries to up the tempo to 'get it over with'.

You can build up to the full +10 over time, and its perectly acceptable to almost treat the later reps with tabata protocol, with a 20 second break at the top to repay oxygen debt. The Continual supporting of the bar, and that volume of forced reps ensures that it will be the most demanding element of your weeks plan- but remember, form,form,form - use that oxygen repayment to give quality reps.
Posted by: Dereck

Re: Creaky Mods Journal - 10/07/10 03:02 PM

Okay, I thought I'd give this a try but I was already mentally defeated before I started. Did my 3 sets of 10 and started the next session as you stated. Did the 10 and then my mind quit on me. I got 3 perhaps done as I found I was only doing partials and so stopped. What I did was difficult and in my mind I thought it would be too hard and so did not give it my all. Will try again later when I can get the right mind set.

I hate when my mind quits. I have that problem from time to time when doing some exercises. I know I can get more down but I've already quit so can't. I get angry at myself when that happens and vow to never to it again only to repeat the same thing over. I usually find I quit on things I hate; and legs is up there. Biceps is another I find myself quitting ... GRRRRRR.

There is such a mental element to weight lifting. If you are not focused enough, if you are not committed enough well then you will never get the full benefits. Lifting last night for the Front Squat I most certainly did not get the full benefits and I cheated myself ... DOUBLE GRRRRR.
Posted by: Cord

Re: Cord's Pro-hormone results - 10/16/10 03:16 PM

Well, today is 2 calender months since day 1 of the pro-hormone cycle. I have now completed the post cycle therapy and returned my body to its natural state, and its time to see where I am at now the dust has settled so to speak.

Weight(lbs):
16/08 277.
12/09 279.
16/10 270

Neck:
16/08 18.5".
12/09 19".
16/10 19"

Chest:
16/08 54".
12/09 56".
16/10 55.5"

Waist:
16/08 42".
12/09 40".
16/10 38.5"

Upper Arms(flexed)
16/08 L: 18.5" R: 19"
12/09 L: 19" R: 19.5"
16/10 L: 19" R: 19"

Hips:
16/08 46"
12/09 46"
16/10 45"

Thighs(Flexed)
16/08 L: 26.5" R: 27"
12/09 L: 27" R: 27.75"
16/10 L: 27" R: 27"

Calves(flexed)
16/08 L: 16.5" R: 17"
12/09 L: 16.5" R: 17"
16/10 L: 16.5" R: 16.5"

So there you have it. In 2 months, I have improved my chest/waist differential by 5 inches, and improved my limb symmetry, while losing a total of 9 lbs bodyweight.

To experience such marked changes in such a short time scale after 21 years of training has been great, and really revived my love for the iron, and also gives me all the evidence I need that pro-hormones are not placebo's, they really work.

I will be doing another cycle in January smile
Posted by: JoelM

Re: Cord's Pro-hormone results - 10/16/10 09:01 PM

Will this be a continuing cycle of cycles?
Posted by: Cord

Re: Cord's Pro-hormone results - 10/16/10 09:05 PM

Absolutely. should be able to do 3 courses in a year, complete with enough recovery time between to keep it safe and effective.
Posted by: Dereck

Re: Cord's Pro-hormone results - 10/29/10 05:09 PM

Cord, if you find that info please let me know; thanks.

Just finished another 2 weeks of holidays and was back to work on Monday. And like all my other holidays I usually take time off lifting as well so am set back slightly.

On Saturday I had helped a friend lay sod so was on my knees all day. My knees didn't bother me at all but sure enough the following days they were tender. Plus felt some muscle aches that I hadn't felt in a while. All in all not too bad until Wednesday when it was leg day. My left knee that I had ACL surgery on was sore but I wasn't going to stop lifting. Instead of dumping a huge amount of weight on I trialed it with lighter weights for the Front Squats only to find that 222 lbs my knee was bothering me still and there was no way I could put more on. I ended up only being able to do 3 sets of 10,9,9 which is sad. When finished with some extra stretching and rest I put on the 292 lbs but only got 5 I believe off and I was DONE. Even today on Friday I can feel it in my legs which isn't too bad. By feel I mean the good feeling not the bad.

I tell you, 2 weeks off and Monday, Wednesday and Thursday for my lifts I was slower and a little less intense then I wanted and am used to but I got it done. A few lifts I had to decrease weights but all and all I kept the same weights and just had less reps. It will all come together until Christmas when I get a week off and of course I won't lift during that period.

While I enjoy all the holidays I have, and hate going back to work, I do embrace that going back to work means getting back to my schedule and working out.
Posted by: Dereck

Creaky Mods Journal - 12/02/10 10:34 AM

After years of training, injuries, set backs and what have you, I have completed my 2000th workout that has taken place over 13 years and 567 weeks. This is a milestone and will work to completing many more years.
Posted by: Cord

Re: Creaky Mods Journal - 12/09/10 04:57 AM

Congrats on the milestone Dereck cool
Posted by: Dereck

Re: Creaky Mods Journal - 01/24/11 08:11 PM

Thanks to Cord, I have started Dorian Yates' Blood & Guts routine. Today was the first day and thought I'd try out another log of a sort to give what I am doing and some comments.

MONDAY, DAY 1, CHEST & BICEPS

Decline Bench Press
Warm Up 1; Easy - 10-12 Reps - 1 Minute Rest
Warm Up 2; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 6-8 Reps - 1 Minute Rest

Incline Dumbbell Press (45 Degrees)
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 6-8 Reps - 1 Minute Rest

Flat Bench Dumbbell Flye
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 6-8 Reps - 5 Minutes Rest

Dumbbell Conc. Curls
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 6-8 Reps - 1 Minute Rest

Straight Bar Curl
Working Set; Failure - 6-8 Reps - Done


COMMENTS:

- First time doing this; will need to work on amount of weight but should have figured out shortly.

- Work out was fast; feel slightly cheated HOWEVER body feels WORKED due to only a minute rest between lifting.

- Like that I was in and out; got right down to it; no muss and no fuss.

- Like that my body and brain were not over taxed for the initial lifting for warm-ups (easy & moderate). By the time I got to the Working Set I was ready to go; willing and able.

- Very fast pace to keep up with; simply WOW.

- Dorian Yates was correct; "LEAVE YOUR EGO AT THE DOOR". You will NOT be able to lift the weight you have in the past. You will be lifting less and as you progress through the workout especially with the limited time to recuperate.

- Not being able to lift the weights I could in my normal workout routine has me perplexed a bit but gives me INCENTIVE to work harder to get to those again in this routine. If I can do that the gains will be GREAT.

- Day 2 tomorrow; Back.


Also thanks to Cord, I am keeping track of this routine on my Android LG Optimus One phone. The App is incredible and am also able to sync it to an online account at http://www.jefit.com/ where I initially set up all of the data. This will keep track of your stats for your body and your workout; pretty nifty asset to a workout especially for those of us that keep records; something I believe is ESSENTIAL to growing.

Stay tuned.
Posted by: Dereck

Re: Creaky Mods Journal - 01/25/11 08:09 PM

TUESDAY, DAY 2, BACK

Dumbbell Pullover
Warm Up 1; Easy - 10-12 Reps - 1 Minute Rest
Warm Up 2; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

Close Grip Pulldown
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

One Arm Row
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minutes Rest

Wide Grip Rows
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

Barbell Deadlift (to mid shin)
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - Done



COMMENTS:

- Still need to get over the fact that this is done quickly.

- 5-10 minutes stretching followed by 45 minutes for workout; WHO CAN'T FIND THAT LITTLE TIME TO WORK OUT?

- As limited breaks and you are GO-GO-GO, your heart rate stays up and I'm actually feeling the effects as if I was doing cardio. As I adapt and get more proficient at this, this effect will lessen however it should also have positive effects in fat burning.

- Still need to work a bit on how much weight to choose but that will come shortly.

- Still need to work on form plus get more explosive on my lifts and lower slower.

- Puked in my mouth when done the Deadlifts; haven't done that in a while; YUCK.


Tomorrow is Delt & Triceps.
Posted by: Dereck

Re: Creaky Mods Journal - 01/26/11 09:01 PM

WEDNESDAY, DAY 3, DELTS & TRICEPS

Dumbbell Shoulder Press
Warm Up 1; Easy - 10-12 Reps - 1 Minute Rest
Warm Up 2; Moderate - 8-10 Reps - 1 Minute Rest
Working Set; Failure - 6-8 Reps - 1 Minute Rest

Side Lateral Raises
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

One Arm Delt Raises
Working Set; Failure - 6-8 Reps - 1 Minute

Reverse Dumbbell Flye
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 5 Minutes Rest

Tricep Pushdowns
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

Lying Tricep Extensions
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - 1 Minute Rest

Seated Tricep Press
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - Done


COMMENTS:

- Felt I could have done better. Been years since I worked my delts with dumbbells so is taking a little to get used to.

- Love Lying Tricep Extensions.

- Seated Tricep Press; hard to do on your own with a great amount of weight. I may switch out for Lying Tricep Presses ... different then Lying Tricep Extensions; different movement. Will give it one more try.

- Monday's workout, can feel it in my chest big time. Started yesterday but more so today.

- Tuesday's workout, can feel it a bit and will see about tomorrow.

- While I'm stiff I actually enjoy this feeling; I know I did something. As I adapt it will lessen of course but for now I will enjoy it ... and hate it.

- Again, over very quickly; 45 minutes. Again, who can't afford this little time.


Thursday is Leg day; I am seriously afraid of this day. Legs are my nemesis and I always could put more effort into them. Only just recently started working them hard with Front Squats so this will be my first "over the top" workout. Friday may not be able to walk. grin
Posted by: Dereck

Re: Creaky Mods Journal - 01/27/11 08:43 PM

THURSDAY, DAY 43, LEGS

Leg Extensions
Warm Up 1; Easy - 15 Reps - 1 Minute Rest
Warm Up 2; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 10-12 Reps - 1 Minute Rest

Front Squats
Warm Up 1; Easy - 10-12 Reps - 1 Minute Rest
Warm Up 2; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 10-12 Reps - 1 Minute Rest

Hamstring Curls
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 10-12 Reps - 1 Minute Rest

Stiff-Legged Deadlift (just below knees)
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 10-12 Reps - 1 Minutes Rest

Calve Raises
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 10-12 Reps - 1 Minute Rest

Seated Calve Raises
Warm Up 1; Moderate - 10-12 Reps - 1 Minute Rest
Working Set; Failure - 8-10 Reps - Done


COMMENTS:

- The hardest workout I have EVER done.

- While other days took me 45 minutes this took me almost twice as long. Changing of weights and the tempo of only a minute rest; it caught up to me in the second set of Front Squats.

- Legs have always been my nemesis so understandable and will take longer for me to get into routine where I'm not dragging my a$$. Later lifts were seeing longer rests with by the end up to 3 minutes, possible slightly longer.

- I wanted to quit but kept going; I get a "A" for that.

- Looking forward to a couple of days rest before hitting this again. Body tired and stiff all over.


Monday back at it. Tomorrow night and Saturday night I work with the RCMP, hope I am not too stiff and tired.
Posted by: iaibear

Re: Creaky Mods Journal - 01/28/11 12:23 PM

Just so long as you have an occasional day off. Your body needs a chance to regroup/recover/rest.
A few years of personal experience behind that suggestion.
Posted by: Cord

Re: Creaky Mods Journal - 01/28/11 12:59 PM

There is much more rest than in traditional training routines.

Its a 4 day split, but each workout is incredibly short. For example, 7 sets for chest total, with only 3 of those being taken to maximum exertion. The whole workout takes less than 20 minutes.
This means that you get plenty of rest time, plus the structure means you either train 4 on 1 off, or 2 on 1 off, so time spent in the gym per week works out at around 2 hours max. Thats 166 hrs a week that you are recovering and improving smile
Posted by: Dereck

Re: Creaky Mods Journal - 01/28/11 02:01 PM

Including warming up and doing the workout, I'm in and out in 45 minutes WITH the exception of the Leg day. Like I said that really drained me.

For the Deadlifts I really wanted to get a 1RM of 400 lbs however best I could do was 366. I will work on that as was always a goal.

I like the workout. I can feel it in my body. I like that you start with a Easy Lift (1st lift of the day only except legs) and then go to a Moderate Lift and then the Working Set. The Easy and Moderate Lifts help you prepare mentally and physically. The ensure that you are warmed up and ready for the Working Set. I also like that I'm done and the rest of the night is mine. Usually I'd be from start to finish 1 hour 30 minutes up to 1 hour and 45 minutes. I have more time for me; more time to recuperate. And I like that my heart rate is always going.

Thanks again Cord, I needed this.
Posted by: Dereck

Re: Creaky Mods Journal - 01/28/11 02:43 PM

Originally Posted By: iaibear
Just so long as you have an occasional day off. Your body needs a chance to regroup/recover/rest.
A few years of personal experience behind that suggestion.


Trust me, I know all about resting. 13 years of lifting that includes 2017 workouts and 7 years of martial arts; I know when my body has enough. I do push the envelope a lot of times but as I've gotten older I find I take longer to recover. Thanks for the thoughts though.
Posted by: Dereck

Re: Creaky Mods Journal - 01/31/11 08:03 PM

MONDAY, DAY 1, CHEST & BICEPS

- same format


COMMENTS:

- wasn't so out of breath as previous workouts; adapting already or not pushing it as hard?

- UPPED reps, weight or both ... equals gains.

- Decline Barbell Bench Press; based on 1RM I increased this by 13+ lbs. I will take this little amount and grow on it.

- Single-Arm Concentrated Bicep Curls; 1RM = 90 lbs. AWESOME. I pushed HARD to get this done. I yelled at myself saying 1 more, 1 more, 1 more and I got them all. Years ago I lifted 84 lbs with my left arm only; already an increase.

- Body feels good. Body feels good walking around almost as if after only a week I've got some great gains ... must be confidence.

- Looking forward to tomorrow.
Posted by: Dereck

Re: Creaky Mods Journal - 02/02/11 09:32 AM

TUESDAY, DAY 2, BACK

- same format


COMMENTS:

- Finished in 45 minutes but was drained by the end and dragging my a$$.

- UPPED reps, weight or both.

- really need a partner to take advantage of some of the bigger lifts; hopefully soon with have my buddy on board.
Posted by: Dereck

Re: Creaky Mods Journal - 02/03/11 09:21 AM

WEDNESDAY, DAY 3, DELTS & TRICEPS

- same format


COMMENTS:

- One of the BEST workouts I have ever had in my life

- UPPED reps, weight or both

- Triceps were worked like I have never before; looked like blocks of concrete when done.

- Switched out Seated Tricep Press for Lying Tricep Press. Did so out of safety sake as without a partner the weight I needed to lift made it impossible for me to do by myself.

- Loving this workout; again thanks Cord.

- Legs today; still scared a bit as hate legs and what a hard workout feels like. Mentally preparing already.
Posted by: Dereck

Re: Creaky Mods Journal - 02/04/11 03:35 PM

Was unable to workout Thursday for legs; life got in the way.

We are experiencing heat wave and is 1C (33F). Everything is melting and had to remove the snow from around my house as did not want to experience flooding again like I did in 2009. Also under a lot of pressure from work as doing 2 people's jobs right now as it is our fiscal year-end. Things have been so hectic that down time was needed.

Too many plans this weekend to workout unfortunately. Tonight work for the RC that won't see me up till 1-2 PM (don't get home till after 6:00 AM). Got some running around to do and then heading to a party for one of my RC buddies. Then when get home in the early morning I have plans to watch a recorded UFC with another RC buddy. Then Sunday is Super Bowl ... enough said. GO STEELERS GO.

Back on track Monday.
Posted by: Cord

Re: Creaky Mods Journal - 02/05/11 07:10 PM

even with hiccups along the way, sounds like you're getting into it buddy, glad its suiting you so well cool

I too am following the same routine in regards volume and HIT training philosophy, but have tweaked frequency and the split to suit my working week/life

Week 1.
Monday/Thursday: Chest + Back
Tues/Fri: Shoulders + Arms + Legs

Week 2.
Mon: Chest + Bi's
Wed: Back + Tri's
Fri: Delts + Legs

So far so good cool
Posted by: Dereck

Re: Creaky Mods Journal - 02/11/11 09:22 AM

Still plugging along and loving it. It has been a long time since I've seen such good results both physically and mentally from this program. It is set up in such away that it prepares you for that final lift that you want to give it your all. I have been increasing reps, weight or both each workout always trying to do the one before better. I know this is a good program and not only am seeing results on my logs but when my wife starts to notice that is a clear indication I'm doing something right.

Legs tonight; giving it my all.
Posted by: Cord

Re: Creaky Mods Journal - 02/11/11 10:09 AM

I agree Dereck, I think it has come around at the right time of life for us as well, bceause I know that in my 20's I would have upped the volume and over-egged the pudding. Right now I am just loving the brevity of each bodypart- very joint friendly cool

I am seeing good results too, though I am focussing my eating plan on cutting bodyfat, my lifts are improving, whilst I have now dropped 9lbs in 2 weeks!! (17 lbs since Jan 2nd) smile
Posted by: Dereck

Re: Creaky Mods Journal - 02/12/11 01:20 PM

That is AWESOME Cord. I too need to cut some body fat. My wife and daughter have recently come on board and want to also become healthier for eating. All the treats we usually have are gone. We changed our bread. For snacks we have celery and carrots in water in containers in the fridge. Hopefully these little things add up to good losses.

My problem, I don't eat enough to grow but eat enough to gain bad weight. Today however I am doing much better and while still need to cut some body fat from my abdomen I can clearly seem my abs. My pants fit better, I can go another hole on my belt. Baby steps.

My favorite days to work out are Delts & Triceps and Chest & Biceps. Heck I like them all it is just Back and Leg days I really get tuckered out while on the other days I'm not as tired afterwards but those body parts I can FEEL; loving it.

Onward and upward buddy.
Posted by: Cord

Re: Creaky Mods Journal - 02/12/11 03:38 PM

Great stuff amigo smile
Posted by: Dereck

Re: Creaky Mods Journal - 02/16/11 01:36 AM

Two back to back amazing workouts; this routine is the BOMB.

It has been years since I have immersed myself this deep into a workout and I'm loving it. And the results are coming and I can see it in how I look, how I feel and how much I'm doing. Every workout has me trying to beat the previous weight, reps or both; and I'm doing it. In 3 weeks on the Decline Bench Press I've gained 30 lbs; that is 10 lbs per week. All lifts are like this; it is absolutely amazing. If only I had a training partner I could kick it to the next level. Have few that seem to want to come on board so hopefully I can get them started so that they will be in the mix and we can help each other. In the meantime I will just keep plugging away. Some heavy weights I'm dealing with by myself but am finding I'm backing off a little for my safety.

I feel good. I'm looking better. It is being noticed by others especially my wife. With some cardio to up the fat burning this could be one hell of a body for the summer. I'm 42. I feel like I'm 18. I'm working out like I'm 20's. I look like I'm in my early 30's as nobody can believe I'm this old. There are benefits to these 13+ years of lifting and I'm glad I'm on this ride. Let her buck.
Posted by: Dereck

Re: Creaky Mods Journal - 05/20/11 11:37 AM

After 13 weeks of lifting on Dorian Yates’s “Blood & Guts” Routine, here are my starting stats and current stats.

STARTING

Barbell Decline Bench Press 1RM = 256 lbs
Dumbbell Incline Bench Press 1RM = 201.6 lbs (100.8 lbs per arm)
Dumbbell Fly 1RM = 162.13 lbs (81.065 lbs per arm)
One-Arm Dumbbell Concentrated Curls 1RM = 81.06 lbs (per arm)
Barbell Curl (to burn off last of muscle) 1RM = 125.99 lbs

Dumbbell Pullovers 1RM = 128.26 lbs
Closed-Grip Front Lat Pulldowns (Machine) 1RM = 234 lbs
One-Arm Dumbbell Row 1RM = 135.2 lbs (per arm)
Barbell Bent Over Row 1RM = 273 lbs
Barbell Deadlift 1RM = 333 lbs

Dumbbell Shoulder Press 1RM= 136.79 lbs (68.395 lbs per arm)
Dumbbell Lateral Raises 1RM = 81.59 lbs (40.795 lbs per arm)
Dumbbell One-Arm Delt Raise 1RM = 28.79 lbs (per arm)
Dumbbell Bent Over Delt Raise 1RM = 124.13 lbs (62.065 lbs per arm)
Tricep Pushdowns (Machine) 1RM = 158.33 lbs
EZ Bar Lying Closed-Grip Extension 1RM = 145.66 lbs
Seated Tricep Press 1RM = 85.33 lbs

Leg Extentions (Machine) 1RM = 333.33 lbs
Barbell Front Squats 1RM = 344.53 lbs
Lying Leg Curls (Machine) 1RM = 150 lbs
Barbell Stiff-Legged Deadlifts 1RM = 330.66 lbs
Standing Barbell Calf Raises 1RM = 366.66 lbs
Seated Calve Raises 1RM = 366.66 lbs

Current

Barbell Decline Bench Press 1RM = 310.79 lbs
Barbell Bench Press 1RM = 316 lbs
Dumbbell Incline Bench Press 1RM = 240.8 lbs (120.4 lbs per arm)
Dumbbell Fly 1RM = 221.2 lbs (110.6 lbs per arm)
One-Arm Dumbbell Concentrated Curls 1RM = 93.73 lbs (per arm)
Barbell Curl (to burn off last of muscle) 1RM = 143.33 lbs

Dumbbell Pullovers 1RM = 166.66 lbs
Closed-Grip Front Lat Pulldowns (Machine) 1RM = 272.33 lbs
One-Arm Dumbbell Row 1RM = 178.66 lbs (per arm)
Barbell Bent Over Row 1RM = 333.33 lbs
Barbell Deadlift 1RM = 366.66 lbs

Barbell Shoulder Press (Military Press) 1RM= 196.33 lbs
Dumbbell Lateral Raises 1RM = 130.66 lbs (65.33 lbs per arm)
Dumbbell Bent Over Delt Raise 1RM = 224 lbs (112 lbs per arm)
Tricep Pushdowns (Machine) 1RM = 256.66 lbs
EZ Bar Lying Closed-Grip Extension 1RM = 175 lbs
Lying Tricep Press 1RM = 246.66 lbs

Leg Extentions (Machine) 1RM = 333.33 lbs
Barbell Front Squats 1RM = 344.53 lbs
Lying Leg Curls (Machine) 1RM = 153.33 lbs
Barbell Stiff-Legged Deadlifts 1RM = 366.66 lbs
Standing Barbell Calf Raises 1RM = 366.66 lbs

I changed a few exercises up and removed some of the original lifts. Most lifts I made some really good gains. I suffered in the legs and is an area I need to make more improvement. During these 13 weeks I actually missed quite a few weeks of doing legs as time did not permit, some pains in my knee (always have some problems) and also sure laziness. I actually had dropped in this area and took me time to just get back to where I was. I realize to make even more gains in other areas I need to get this up to snuff and is something I’m going to be focusing on.

I just finished my tactical bicycle training with the RCMP and will be riding more so hopefully this will aid in this area.

That is it in a nut shell. Blood & Guts is worth doing and would recommend for anybody; thanks Cord.
Posted by: Cord

Re: Creaky Mods Journal - 05/22/11 08:15 AM

Impressive gains big fella smile . The routine may be a lesson to all about the importance of intensity over volume, but your personal example is a lesson that dedication, patience, and application, are the most valuable tools for success, and that the person, not the programme is the key to success. smile
Posted by: Dereck

Re: Creaky Mods Journal - 08/25/11 08:08 PM

After a summer layoff of 3 weeks off, 2 weeks on, 2 weeks off I decided it is back to working hard again. I'm 3 weeks back into lifting and today was an awesome arm workout. Here is part of my bicep workout.

One-Arm Seated Concentrated Curls; per arm:

44 lbs x 18 = warm up; 60 seconds
54 lbs x 16 = easy lift; 60 seconds
64 lbs x 12 = moderate lift; 60 seconds
74 lbs x 8 = failure; no break
95 lbs x 19 = standing barbell curl to failure; no break
70 lbs x 18 = standing barbell curl to failure

One-Arm Seated Concentrated Curls; per arm - 1RM = 93.73 lbs

After all of this time off I am back to where I was and they way I'm lifting I will make better gains.

I changed up my workout slightly due to I need more time for my wife and life.

1. Chest
2. Biceps
3. Back
4. Delts & Triceps
5. Legs

I try to do all in a weekday but doesn't always work however I'm getting 4 days in most times. The only thing different is I broke out the Chest and Bicep day to separate to afford more time. I am taking up a lot of time working coming home and then working out leaving my wife to always have suppers made and such; I need to share more of that.

I have found I CANNOT work out my Legs with the next day Chest; I need a minimum of 2 days between to get the best lifts out of me. This means when life gets in the way I have to arrange this schedule a bit but I get all muscle groups hit.

Today, 2079 days lifting. Got to keep it going even when I don't feel like lifting. Got to keep from "going through the motion" and put my all into it. Lots to work on. Also have to introduce cardio; I'm starting to get some unwanted weight that I don't need. I'm at 208 lbs (5'8") and could afford to lose 5 or more pounds. Time to get back to skipping and thinking about getting a heavy bag and put in the garage. Still want to lift for life.

Over and Out.



Posted by: Cord

Re: Creaky Mods Journal - 08/28/11 07:33 AM

Great stuff Dereck smile I am giving the HIT a rest for a bit as my adaption rate dropped off.

Currently my workouts look like this:

Workout 1:
Bench 5x12*
Barbell upright Row 3x12*
Seated Row 5x12*
Tricep Pushdowns 3x12*
Leg Press 5x12*

Workout 2:
Incline Press 5x12*
Hammer Grip Pull ups 5x12*
Shoulder Press 3x12*
Bicep Curls 3x12*
Dumbell Lunges 5x12*

Workout 3:
Heavy Bag: 6-8 x 3 minute rounds (depending on how my knee is feeling)
Bridging work (variety) 5-8 sets.

* means I am using a weight where at 12 reps on 1st set, I could manage 1 or 2 more. I rest only 40 seconds between sets,and all subsequent sets are to failure. I set a fast controlled rep tempo, and try and keep point of failure above 5 reps by the last set, even if I have to use rest-pause. Very intense.

Weekly structure is as follows:

Week 1: mon-fri - 1,3,2,3,1
Week 2: Mon-fri - 2,3,1,3,2

Posted by: Dereck

Re: Creaky Mods Journal - 09/13/11 12:24 AM

Finally, 405 lbs for Deadlift. smile Now time to set my new goal for 425 lbs.

EDIT: And lost 5 lbs. Still need to lose some more fat by doing some dang cardio.
Posted by: Kimo2007

Re: Creaky Mods Journal - 09/17/11 03:43 PM

How do you guys feel about compound exercises exclusively?

Example, when I travel I am limited to what the hotel gym provides which varies to almost nothing, to decent. I also have limited time so I've come down to finding a way to do basic stuff.

Push ups, dips, pull ups for upper body.

Squat rack, lunges for lower body.

Because time us usually limited I do all in one workout, and skip a day then reverse the order.

Keep in mind this is just on the road, at home I have full workout of Muay Thai/BJJ with tons of core work all built in.

Thoughts?
Posted by: choonbee

Re: Creaky Mods Journal - 09/17/11 05:02 PM

Originally Posted By: Kimo2007
How do you guys feel about compound exercises exclusively?

Push ups, dips, pull ups for upper body.

Squat rack, lunges for lower body.

Because time us usually limited I do all in one workout, and skip a day then reverse the order.

Thoughts?


That sounds like a very good routine to me. Simple and basic. It's not so much that it will run you into the ground, so you can crank up the intensity without killing yourself for the rest of the day. You can knock it out pretty quickly, and it hits most everything that needs to be hit.
I feel that compound exercises are way superior to isolation exercises. You're getting more bang for the buck, so to speak, because they incorporate more muscle groups per exercise, plus other muscles come into play for balancing, especially in the lower body exercises.
I like it.
Posted by: Dereck

Re: Creaky Mods Journal - 09/29/11 09:27 AM

416 lbs for Deadlift; it motivates me to push on for more.
Posted by: MattJ

Re: Creaky Mods Journal - 09/29/11 10:21 AM

Over 400lbs! You are a beast, Dereck! Really impressive.
Posted by: Dereck

Re: Creaky Mods Journal - 09/29/11 12:00 PM

At my strongest I was 34 years old; I'm now 43 and I have exceeded many of feats. I can't bench or squat as much but getting there; so close; probably only 16 lbs for my bench and if I had to guess on squats; 25+ lbs. I can Deadlift more and can curl more. Probably about the same for Military Press.

I have refocused as of lately. I have also learned more about my body. I need MORE rest; 48 hours between lifts is not enough and I can easily do a week between lifts and make gains.

I haven't taken supplements for years; have thought about it but have opted not to right now as daughter going through college and she is a priority; little things like this will have to wait and to be honest I get what I need. I do however need to do cardio; have been putting that off. I have putted on some unwanted weight; not a lot but I'm anal about that so drives me nuts. I also need to eat a little cleaner. I was doing so well however I need to do a little more. Plus also finding it hard to find a balance between eating enough and not enough.

Things are going great; couldn't be happier with the progress.
Posted by: Dereck

Re: Creaky Mods Journal - 10/28/11 12:44 PM

Had 2 weeks off for holidays and didn't work out; back at it this week and can feel the tightness. Also incorporated skipping for about 20 minutes a day; WOW. My calves are tight as heck; I'm physically drained; I'm going to bed earlier as so tired. In the morning or sitting around for a while, I look like an old man hobbling around; will take a while for my body to adjust to this new sensation. Used to skip a lot in TKD so am really looking forward to the results I will get from this.

Even with 2 weeks off I lost very little for my lifts. Some of the lifts I had not even done for a month due to scheduling so pretty happy with that. Love holidays however always find it difficult to workout during these times. With 6 weeks holidays a year; another week I get in 2 years, they are nice breaks.

Still plodding along.
Posted by: choonbee

Re: Creaky Mods Journal - 10/28/11 04:09 PM

Originally Posted By: Dereck
Even with 2 weeks off I lost very little for my lifts.


That's normal.
Two weeks off is probably just what the doctor ordered, and is necessary to heal up completely. Your lifts will probably go up past your previous numbers now that your body has been reset.
Occasional breaks are necessary in order to keep progressing. Your body will tell you when it's time, and as long as keep your diet in check during those breaks you'll be fine.
Posted by: Dereck

Re: Creaky Mods Journal - 10/28/11 05:00 PM

Thanks choonbee. Over the 14 years of lifting taking a break is something I've always done, and was known. I was just surprised how little I lost for strength as usually when I take that or more time off it is greater than this. But thanks again.
Posted by: choonbee

Re: Creaky Mods Journal - 10/29/11 05:07 AM

I guess if someone took a break for, say, 4 weeks or more, then their strength would go down a lot more.
After two weeks, I would lose that "edge", and would have to start back with lower weight and work up again.
I really don't lift to get stronger these days, but to maintain the strength that I already have because I'm pretty happy with where I'm at.
I do more bodyweight exercises and heavybag work to supplement my karate training these days, and focus on cardio with interval training, but I still do some basic free-weight stuff with compound movements as well.
The difference for me is that the weights are a part of the overall workout instead of the main focus of my training.
Good luck with your lifting. Stay safe.
Posted by: Dereck

Re: Creaky Mods Journal - 10/29/11 02:59 PM

I haven't done martial arts since January of 2009. Needed to recovery from some serious injuries and was losing focus. Now I lift to be stronger and to look good; but still have some functionality; just not as much as I did when I was doing martial arts. I feel this is where I want to be in life as I want to make a visual statement; this statement and having the strength comes in handy as work as an Auxiliary Constable for th RCMP; mostly on weekends only. But for me working out has become harder; I don't recover as fast and seems to be an uphill battle but I'm up for it. Being in my 40's sure is different than my 20's and 30's but that has not stopped me and nor shall it when I'm in my 50's and 60's.

I take periodic breaks with usually 3 weeks in July, 2 weeks in October and 1 week at Christmas; my earned holidays from my regular work. I also take every stat holiday off; I just find it hard to workout when I am not working at work. These breaks help to refocus and to give my body a break however as noted, I was pleasantly surprised how little this last time I lost.

Thanks again Choonbee.
Posted by: choonbee

Re: Creaky Mods Journal - 10/29/11 04:46 PM

I hear you, Dereck.
I'm 45 myself, and recovery is definitely slower than it used to be, but I feel the same way as you do about not letting age stop me. I may have to make adjustments to my workouts in the future, but I'll deal with that when the time comes.
These days I let my body tell me when it's time to take a break instead of having a certain set time period.
When I'm eating right, sleeping enough, and doing everything like I should be, and still feel burned out, then it's time to step back.
When I feel strong again and am thinking about working out a lot, then it's time to get going again.
I understand what you mean about losing focus in the martial arts as well, and I think it happens more often than people like to admit to.
Posted by: Dereck

Re: Creaky Mods Journal - 04/27/12 01:56 PM

Just dropping in to say I am still plodding along.

Had to take 2 months off due to back issues; something I have never had before. Xrays showed a slight buldge in the lower back and some degeneration. Was on meds and seeing a massage therapist. Even had doctor suggest chiropractor which surprised me and tried that but the ache was still there so said screw it and got back to lifting and the back feels better. I stretch more and ice after lifting but doing nothing was worse.

Come the fall I am hoping to make a huge career change. For the last 3 years I have been working weeks with the RCMP and am hoping to get on full time with the local police; something I have wanted for a long time. 5 years I put a plan in motion so that this would come true with paying off my house, our vehicles, daughters college and other debts. On track and owe minimal now and by November will be debt free.

I have to pass their required training so am doing Monday, Wednesday and Saturday a strong lift program, Tuesday and Thursday running track. On Sunday I'm doing the beep shuttle run that is required to see where I'm at and to exceed their requirements. Training 6 days a week is tiresome to say the least and I can feel it in my knees. But nothing is going to hold me back; I will be prepared.

For my lifting up until taking the 2 months off; have been back 2 weeks only, I was starting to see some of my large lifts coming back. Here are some of the lifts I have recorded for 1RM.

Barbell Squat = 450 Lbs
Barbell Front Squat = 387 Lbs
Bench Press = 320 Lbs
Dead Lift = 415 Lbs
Military Press = 199 Lbs
Bent-Over-Rows = 327 Lbs

My program is:

Day 1: Squats, Bench, Rows - 5x5
Day 2: Squats, Press, Deadlift - 4x5
Day 3: Squats, Bench, Rows - 4x5,1x3,1x8

With the short layoff and with all of the running these will take a little time to get back to but I'm confident that even though I'm 43 that there are plenty of big lifts in my future.

Will check back in the near future. Thanks.
Posted by: choonbee

Re: Creaky Mods Journal - 04/27/12 08:10 PM

That's a pretty heavy load.
My advice would be to make sure that you're getting enough calories and rest to support your heavy compound lifting and your running.
Also, I would scale back your training load in the week leading up to the test.
Don't stop completly, just dial it back so that you can realize the benefit of your training, and have enough energy to smoke that test. Sort of like a boxer scales back before a scheduled bout.
Posted by: Dereck

Re: Creaky Mods Journal - 04/29/12 05:25 PM

Thanks; makes sense.
Posted by: Dereck

Re: Creaky Mods Journal - 06/06/12 01:40 PM

Update; still plodding along. Back is still aching from time to time. Still trying to get back to those weights but as taking it easy on some of the lifts for my back, the other lifts are not progressing as planned. Just goes to show that the body grows together and that if you don't target all areas it affects your overall gains.

Running 2-3 days a week trying to get my cardio up. Burning a lot of calories and can see that in my body. Abs are looking really good and have been showing them off by mowing the lawn wihtout a shirt. Wife really liking them too. I believe I am on par to do the necessary physical test but want to ensure I am at an even higher level.

Moving forward even with the hurdles of my back. It will all be for a good cause.
Posted by: iaibear

Re: Creaky Mods Journal - 06/06/12 04:21 PM

Sounds great. Go for it, guy!
Posted by: choonbee

Re: Creaky Mods Journal - 06/06/12 05:27 PM

Originally Posted By: Dereck
Update; still plodding along. Back is still aching from time to time. Still trying to get back to those weights but as taking it easy on some of the lifts for my back, the other lifts are not progressing as planned. Just goes to show that the body grows together and that if you don't target all areas it affects your overall gains.

Running 2-3 days a week trying to get my cardio up. Burning a lot of calories and can see that in my body.


I wouldn't expect your lifts to progress tremendously while burning a lot of calories.
From what I gather from the numbers you posted, your lifts are strong. Maybe trying to maintain that while getting your cardio up would be a more realistic goal.
Even if they drop off a bit, I wouldn't sweat it if it were me.
Posted by: Dereck

Re: Creaky Mods Journal - 07/11/13 02:21 AM

Stop in from time to time and see that FA has been pretty quiet. This place is not like the old days when it was hopping. Thought I'd throw up a post as has been a years since posting here.

I'm still working out but it hasn't been as intense. This has been because I changed careers but I have started to up things again and am wanting to get back to the results I had before. Do to training for my new career I had lost a great deal of weight as I spent more time doing cardio and zero on lifting. Now that I am focused on lifting again I am pumped to get back to my old self.

I'm 3 weeks into my workout called Madcow which I had done prior to my training and had some great results. The results I had prior I was getting back to some of my older lifting weights. With me being in my 40's and doing that, it makes me feel good. When I am done this 12 week program I should be back to squatting and dead lifting over 400 and benching over 300 (1RM). I just have to keep positive and motivated; which I have done for 16 years.

Hope everybody that had visited here in the past is still keeping up with things and are seeing the results they want. I used to spend a lot of time here and did my share of moderating; so this place has some fond memories. Sad that it isn't active like it used to but everything has a life span. Take care all.