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.

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

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.

Dereck's 12 Week Update:

So after 12 weeks I thought I’d do an update on myself.

Quote:

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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"

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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 ½” 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.

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.

Happy Anniverserary Dereck! You and your wife picked a good day to get married (my birthday!)

Casey

Happy anniversary Bro'

Thanks Casey (happy belated Birthday). And always Dave, thanks buddy.