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#273412 - 04/13/07 11:43 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

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

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#273413 - 04/17/07 12:03 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

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

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#273414 - 04/17/07 12:54 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

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

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#273415 - 04/17/07 03:48 AM Re: Creaky Old Mods Journal [Re: Dereck]
Cord Offline
Prolific

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

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#273416 - 04/17/07 09:29 AM Re: Creaky Old Mods Journal [Re: Cord]
Dereck Offline
Prolific

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

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#273417 - 04/19/07 06:00 PM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

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


Edited by Dereck (04/20/07 09:36 AM)
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273418 - 04/20/07 08:07 AM Re: Creaky Old Mods Journal [Re: Dereck]
Cord Offline
Prolific

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

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#273419 - 04/20/07 09:37 AM Re: Creaky Old Mods Journal [Re: Cord]
Dereck Offline
Prolific

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

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#273420 - 04/23/07 01:23 PM Re: Creaky Old Mods Journal [Re: Dereck]
Stormdragon Offline
Who Dares Wins
Professional Poster

Registered: 08/05/04
Posts: 3409
Loc: Salem, OR
Can you deadlift? If so how much?
_________________________
Member of DaJoGen MMA school under Dave Hagen and Team Chaos fight team under Denver Mangiyatan and Chris Toquero, ran out of Zanshin Martial Arts in Salem Oregon: http://www.zanshinarts.org/Home.aspx,

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#273421 - 04/23/07 02:47 PM Re: Creaky Old Mods Journal [Re: Dereck]
TimBlack Offline
Exalted

Registered: 05/10/05
Posts: 1403
Loc: UK, Brighton
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
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My Workout Log

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