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

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.

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.

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

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.

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.