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#273182 - 08/31/06 01:31 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
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.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273183 - 08/31/06 06:07 PM Re: Creaky Old Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
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.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#273184 - 08/31/06 06:16 PM Re: Creaky Old Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
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.

_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273185 - 08/31/06 11:55 PM Re: Creaky Old Mods Journal [Re: Dereck]
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
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!
_________________________
We should all take ourselves seriously...and then crumple that image up and toss it out the window.

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#273186 - 09/01/06 01:14 AM Re: Creaky Old Mods Journal [Re: JoelM]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Dereck modestly extends his thanks for the kind words. Will remember this and will aim to work harder and quit complaining.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273187 - 09/01/06 01:27 AM Re: Creaky Old Mods Journal [Re: Dereck]
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
Oh you can still complain, Dereck, it's your god-given right.
_________________________
We should all take ourselves seriously...and then crumple that image up and toss it out the window.

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#273188 - 09/01/06 01:29 PM Re: Creaky Old Mods Journal [Re: JoelM]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
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.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273189 - 09/01/06 05:32 PM Re: Creaky Old Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
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.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#273190 - 09/02/06 01:36 PM Re: Creaky Old Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
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.

[IMG]http://img400.imageshack.us/img400/5848/picture011qj4.th.jpg[/IMG]
[IMG]http://img513.imageshack.us/img513/2808/picture012jc4.th.jpg[/IMG]
[IMG]http://img513.imageshack.us/img513/9158/picture013gs5.th.jpg[/IMG]
[IMG]http://img513.imageshack.us/img513/4326/picture015kp9.th.jpg[/IMG]
[IMG]http://img513.imageshack.us/img513/339/picture016zq0.th.jpg[/IMG]
[IMG]http://img503.imageshack.us/img503/5277/picture017cq0.th.jpg[/IMG]
[IMG]http://img400.imageshack.us/img400/6149/picture018wd9.th.jpg[/IMG]
[IMG]http://img400.imageshack.us/img400/5120/picture019zh9.th.jpg[/IMG]
[IMG]http://img377.imageshack.us/img377/7171/picture029be8.th.jpg[/IMG]
[IMG]http://img400.imageshack.us/img400/4741/picture020lz3.th.jpg[/IMG]
[IMG]http://img513.imageshack.us/img513/862/picture021pc3.th.jpg[/IMG]
[IMG]http://img503.imageshack.us/img503/2091/picture022rr3.th.jpg[/IMG]
[IMG]http://img503.imageshack.us/img503/5972/picture023ur5.th.jpg[/IMG]
[IMG]http://img400.imageshack.us/img400/3739/picture024mb0.th.jpg[/IMG]
[IMG]http://img400.imageshack.us/img400/8770/picture025sm8.th.jpg[/IMG]
[IMG]http://img400.imageshack.us/img400/9295/picture026rb7.th.jpg[/IMG]
[IMG]http://img400.imageshack.us/img400/9339/picture027io6.th.jpg[/IMG]
[IMG]http://img400.imageshack.us/img400/8504/picture028zh4.th.jpg[/IMG]

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.


Edited by Dereck (09/02/06 02:38 PM)
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273191 - 09/05/06 12:28 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
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.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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