Back at it again

Discussion in 'Training Logs' started by Peak_Oil, Jan 29, 2008.

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  1. Peak_Oil

    Peak_Oil New Member

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    Lots of injuries over the years. One after another. I've done this so many times I can't count anymore. WTF though, let's give it another run.

    I went through that 58 page thread about the basic lifting workout that one big huge guy does. I got through about 24 pages of it and said fuck it, I'm just going to print that shit out and go to the gym and do it.

    Today I did the Legs workout.

    4 sets leg ext 10-15reps 50x15, 50x15, 70x15, 90x12
    4 sets squat 6-10 reps 135x15, 135x15, 135x15, 135x10
    3 sets leg press 10-12 reps 100x12, 140x12, 180x12
    4 sets leg curl 10-12reps 90x15, 110x12, 120x15, 130x10
    3 set db stiff legged or walking lunges 5x80 and then complete leg failure. Couldn't walk anymore. Took me 20 minutes to walk to the door of the gym and down the stairs, holding on to the railing and wobbling.

    Came home and threw a pound and a half of london broil on the grill. I'll eat some in a minute and keep the rest for beef sammiches with babycakes tonight.


    Goals:

    1. Lift the routine I described 4 days a week, and dial it in over the course of the first month.

    2. HIIT to burn fat 4x/week (or more, depends on how often I can do it for maximum results

    3. Clean up my diet, control portion size, establish 6x small meals per day of clean food.

    4. Spend more time out with my old lady and less on the computer. Swing dancing 1x per week whenever we can. That counts for cardio, right?

    5. Cut out the alcohol.

    6. Reevaluate progress in 60 days and update plan.
     
  2. Peak_Oil

    Peak_Oil New Member

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    did a weak-ass upper body workout. I have to do a bunch of IV starts tomorrow morning at 0630 so I can't have my hands shaking.
     
  3. Peak_Oil

    Peak_Oil New Member

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    bodyweight pullups 4 sets upto 15 Can't do



    bent over row barbell or db 4 sets 8-12 50x10 50x12 50x10 60x10 front pulldown wide or narrow (switch it up) 3 sets 8-10 55x15 70x15 85x15 85x15 cable row 3 sets 6-10 75x10 85x8 100x6
    behind the head 2 sets 15 reps Medium easy weight...just squeeze. 85x15 70x20

    Abs 30 situps 30 situps 12 situps

    Can't do the pullups so I did 4x15 on the front pulldowns
    Just getting started again so I'm dialling in the weights and proper form again

    Ran out of juice on the abs, usually I can do 3-4x that amount on a day when I don't do anything else. Just fell right the fuck back on the mat and that was it.

    I print out the routine and bring it with me and bring a pen to keep track of what I lift.

    ETA: Took a couple days off due to a really nice vacation, did a little hiking instead of lifting for a few days.
     
    Last edited: Feb 7, 2008
  4. Peak_Oil

    Peak_Oil New Member

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    pain

    stiffness

    hatred
     
    Last edited: Feb 8, 2008
  5. Peak_Oil

    Peak_Oil New Member

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    Monday -- Legs

    Leg ext 70x15, 90x12, 110x12, 130x9
    Squats 135x15, 155x10, 175x8, 235x4 but I cheated on the last two
    Leg press 100x12, 160x12, 220x12
    Leg curl 90x12, 125x12, 140x10, 100x20
    db walking lunges -- cancelled due to unsteady gait
    Abs 25x3 situps

    I'm not making it through to the lunges, so I will tone it down on the squats. I was using a Smith and I wouldn't have done 235 standing free. I'll take that down to 135 and stand free and see what happens. And that was a weak ass ab workout, I could have done more.
     
    Last edited: Feb 11, 2008
  6. Peak_Oil

    Peak_Oil New Member

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    Tuesday, Chest

    incline DB 40sx12, 40sx12, 30sx8
    Flat DB 30x12, 30x10, 30x10
    Machine flys 12x50, 12x70, 12x90
    Weighted dips -- Dip machine 70x20, 90x20
    Calves -- Machine 130x12, stair calf raisex20, x20 again
     
  7. Peak_Oil

    Peak_Oil New Member

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    Big change to diet, let's see how it goes.
     
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