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

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.

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.

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.

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.

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'

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.

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.

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

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!!