axgar's TP-PT Journal
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RE: axgar's PT-TP Journal - 4/29/2004 4:00:58 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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Oh yeah! I been hitting the weights slowly. Bringing the muscles back into shape in preparation for TP-PT. From what I've read the body needs to adapt from high weight low reps.
(in reply to Marc David)
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RE: axgar's PT-TP Journal - 5/3/2004 8:20:36 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/02/04
WORKOUT A – Sunday/Wednesday: Back, Hamstring, Biceps, and Calves
Superset #1
Wide-Grip Pull-downs (to chest) 2x9 @ 125lbs
Hammer Cable Curls (no attachment, hold below ball) 2x9 @ 70lbs
Superset #2
Barbell Row (underhand grip preferred) 2x9 @ 90lbs
Barbell Curls (straight bar) 2x9 @ 65lbs
Superset #3
Leg Curls (lying, seated, or standing) 2x9 @ 140lbs
Calf Raises (knees straight – any will do) 2x9 @ 225lbs
Wrap-up
Barbell Shrug 2x9 @ 135lbs
Notes: I started cautious since coming off recovery of a back injury. The BB row is light for me but it did the job since I focused on form and strong contraction of the target muscles. I read everyone’s journals prior to starting and started supersetting from the start. Goal was to complete initial workout in 30 minutes. Completed my workout in 35 minutes; huffing and puffing like a bellows. Drained 32oz of water and probably sweat 32oz concurrently! Biceps were hit hard by the time I finished the arm exercises. Actually enjoyed the Leg Curls and Calf Raises to rest the arms!!!
Post Workout Note: Awakened to Bicep agony. Lower belly of bicep was pumped and didn’t want to straighten out!!! Jumped in hot tub and began to loosen muscles with stretches and massages. Feel much better now. I have a feeling I going to post Twin Peaks avatar on dart board!!!
< Message edited by axgar -- 5/6/2004 8:57:40 AM >
(in reply to axgar)
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RE: axgar's PT-TP Journal - 5/6/2004 8:58:39 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/05/04
WORKOUT A – Sunday/Wednesday: Back, Hamstring, Biceps, and Calves
Wide-Grip Pull-downs (to chest)
• 1x9 150@ lbs
• 1X7 @ 200lbs
Hammer Cable Curls (no attachment, hold below ball)
• 1x9 @ 70lbs
• 1x9 @ 90lbs
Superset #1
Barbell Row (underhand grip preferred) 2x9 @ 90lbs
Calf Raises (knees straight – Leg Press Machine) 2x9 @ 400lbs
Superset #2
Barbell Shrug 2x9 @ 135lbs
Barbell Curls (straight bar) 2x9 @ 65lbs
Missed
Leg Curls (lying, seated, or standing) S***t! Completely forgot this exercise.
Notes: Excellent workout! I was unable to complete all exercises in supersets so I started with individual exercises first. The wide-grip pulldowns and hammer cable curls really warmed me up. Started superset #1 with calf raises to allow biceps to recover which gave me good explosive power during the BB rows. Completed the evening feeling great with a great pump in lats and biceps.
Supplements: I am consuming about 30g of protein per meal (216lbs w/ 15%bf). I am also consuming about 10g of creatine after my workout. Averaging about 1 gallon per day of water along with multi-vitamins, Flaxseed Oil, and Glucosamine. I plan to break the creatine dosage into two serving 5g post workout and 5g at bedtime.
(in reply to axgar)
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RE: axgar's PT-TP Journal - 5/7/2004 7:30:10 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/06/04
WORKOUT B – Monday/Thursday: Quads, Chest, Shoulders, Triceps
Superset #1
Incline Barbell Press – 2x9 @ 115lbs
Military Dumbbell Press – 1x9 @ 40lbs & 1x7 @ 35lbs
Superset #2
Leg Extensions – 2x9 @ 200lbs { added these since I missed on Wednesday }
Quad Extensions – 2x9 @ 200lbs
Individual Sets
Barbell Squats – 2x9 @ 155lbs
Superset #3
V-bar Press-downs – 1x9 @ 110lbs & 1x9 @ 140
Cable Crossovers – 1x9 @ 50lbs & 1x9 @ 60lbs
Individual Sets
Close-Grip Bench Press – 1x9 @ 115lbs & 1x9 @ 135lbs
Notes: The incline BB suffered this time around as I found little strength when supersetting with military press. Triceps and deltoids were pretty exhausted so I moved to legs to allow some recovery of the effected muscles. Not sure if this is allowed but I added Leg Extensions since I missed them on Wednesday’s workout. Found them an excellent warm-up for squats since my legs are my most naturally strong bodypart. Finished felling good and happy for the shoulder and tricep work.
Post-Workout Note: Experiencing some DOMS. In triceps ad shoulders. Especially in side and rear deltoids. I went to bed 30 later than normal and definitely noticed the difference. I plan to begin going to bed 30 minutes earlier to head off this problem. I’m not dragging but I do notice that I’m sleeping heavier and deeper than before. I think I could easily sleep 9-10 hours!! I haven’t done that since I was in my teen and early twenties!!!
(in reply to axgar)
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RE: axgar's PT-TP Journal - 5/12/2004 7:52:03 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/11/04
WORKOUT A – Sunday/Wednesday: Back, Hamstring, Biceps, and Calves
Superset #1
Wide-Grip Pull-downs (to chest) 1x9; 1x9 & 1x8 @ 150lbs
Hammer Cable Curls (no attachment, hold below ball) 3x9 @ 90lbs
Giantset #1
Calf Raises (knees straight – any will do) 3x9 @ 225lbs
Leg Curls (lying, seated, or standing) 3x9 @ 140lbs
Barbell Row (underhand grip preferred) 2x9 & 1x7 @ 110lbs
Superset #1
Barbell Curls (straight bar) 1x8; 1x7 @ 65lbs & 1x9 @ 60lbs
Barbell Shrug 1x9; 1x9; 1x8 @ 170lbs
Notes: Schedule is messed up this week but finally got into the gym on Monday for 20 minutes of cardio. I was able to complete Workout A on Tuesday evening at 8PM.
Since the sets are still low I decided to try a couple of things differently in preparation for weeks 3 & 4. In stead of multiple warm-up sets, I did 5 minutes on a rowing machine for leg/back/shoulder warm-up. Then I did one warm-up set at 50% of my intended workout weight. Seems to save time and still provide adequate warm-up of joints and muscles.
I pushed superset #1 pretty hard since this blasts the biceps. Completed superset #1 with quite a pump in the biceps, so instead of hitting arms immediately I started into legs. I conduct the leg exercises slowly in order to get a good workout. Hardest part is quickly hobbling over to do Bent-Over Rows. By that time my arms have recovered and I’m ready to hit it hard. Last row set required some heavy breathing but I got to 7 difficult reps.
Superset #2 was great!! The combination of BB curls and shrugs ready toasts both biceps and forearms!! Looking in the mirror as I shrugged, I could see the veins and muscles bulging. Quite a show! Last set of shrugs my left grip almost gave out. Forearms were so pumped, they felt like I was flexing constantly. 
(in reply to axgar)
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RE: axgar's TP-PT Journal - 5/13/2004 9:07:32 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/12/04
WORKOUT B – Monday/Thursday: Quads, Chest, Shoulders, Triceps
Superset #1
Barbell Squats – 3x9 @ 175lbs
Quad Extensions – 3x9 @ 220lbs
Superset #2
Incline Barbell Press – 3x9 @ 110lbs
Military Dumbbell Press – 3x9 @ 35lbs
Superset #3
Close-Grip Bench Press – 3x9 @ 115lbs
V-bar Press-downs – 3x9 @ 80lbs
Individual Sets
Cable Crossovers – 2x9 @ 50lbs
Notes: Today’s workout felt great. My legs felt very strong and shoulders seemed weaker. Dropped weight in order to make 7 reps with reps #8 and #9 taking mucho effort to complete. After completing each superset of inclines and military I dreaded trying to make 9 reps for the next set. . . but got it done after much grunting and sweating!
After superset #2, I dropped weight for the CG bench press. This may have been a mistake since I didn’t struggle as much as I anticipated. Next time I will push the limit and drop weight only if I am unable to complete 7 reps. Slight increase in V-bar Press-down weight with quite a bit of struggle to make rep #9. triceps came away screaming and pumped to the max. Quite a wonderful feeling.
I had to save cable Crossovers until last due to a small group of dweebs playing at the machines. Realized a slight increase in weight to 50lbs with rep #9 taking quite a bit out of me with each set. I love this exercise!!! I get such a pump in my delts, chest, and arms that it is unreal!!!! Every time I complete my sets of cable cross-overs I get such an ache it is hard to describe. An excellent combination of exercises!! Thanks Twin Peaks!
To finish today’s notes I want to emphasize how I am able to complete each workout without dying. SLEEP, WATER, PROTEIN, CREATINE, QUALITY CARBOHYDRATES. I have read the journals of my fellow lab mice and determined I needed to do all I could to increase my ability to recover naturally. I have found sleep/water/protein/creatine are my saviors with sleep topping the list. If I miss 30 to 60 minutes or sleep I am dragging butt all morning long. Since I have started TP-PT I don’t have a night life (thanks TP!) but I feel good.
Btw, I doubt I am adding measurable mass yet, but my wife sure has noticed some changes in definition!
< Message edited by axgar -- 5/13/2004 9:08:51 AM >
(in reply to axgar)
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RE: axgar's TP-PT Journal - 5/13/2004 4:03:09 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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quote:
I have read the journals of my fellow lab mice and determined I needed to do all I could to increase my ability to recover naturally. I have found sleep/water/protein/creatine are my saviors with sleep topping the list.
Sigh... unfortunately those wont be so effective come week four. Keep up the good work.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to axgar)
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RE: axgar's TP-PT Journal - 5/17/2004 8:13:35 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/15/04 - Workout B - Missed workout due to all weekend moving or boxes and new furniture for parents. Not a great reason but enough to shoot the whole weekend.
Feel really guilty but will pick up tonight starting with Workout A!
(in reply to axgar)
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RE: axgar's TP-PT Journal - 5/19/2004 8:25:51 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/18/04
WORKOUT B – Monday/Thursday: Quads, Chest, Shoulders, Triceps
Workout Duration 60 minutes
Superset #1
Barbell Squats
2x9 @ 185lbs
3x9 @ 225lbs
V-bar Press-downs
1x9 @ 90lbs
4x9 @ 80lbs
Superset #2
Military Dumbbell Press
2x9 @ 45lbs
3x9 @ 55lbs
Quad Extensions
1x9 @ 200lbs
4x9 @ 240lbs
Individual Set
Incline Barbell Press
1x6 @ 135lb
3x9 @ 115lbs
1x7 @ 115lbs
Superset #1
Close-Grip Bench Press – 5x9 @ 115lbs
Cable Crossovers – 5x9 @ 40lbs
Notes: Humorous note. . . my wife is my training partner but her schedule has kept her from joining me in the gym. When we began to workout and I explained how many sets we were doing for superset #1 her eye bugged out and her jaw dropped (lol!!)! It was a funny sight but she kept up with me! Since she doesn’t try to lift the heaviest weights possible on every set she actually kept me busting butt to get to the next set. In practice we “tag team†sets. In a superset #1 she is working V-Bar press-downs and I am working squats. Once the set is complete we switch. This creates a synergistic competition that keeps my heart rate up and my sweat pouring!! I am lifting at heavy as possible and she is lifting for overall tone and fitness.
Overall I am happy with today’s efforts. I am gaining strength and confidence in my back squats and I am quickly approaching my former numbers. As of yesterday’s workout, I am using the entire stack for leg extensions so I will need to add plates.
I felt very strong starting Military DB press prior to inclines. Of course this seemed to sap my strength for inclines but I still managed to push hard through the sets. Near the end of my workout the delts were pumped so hard they ached. I’m excited by the type of pain since I really want to work my back and delts for symmetry.
Btw, what’s with the zits!! Yikes! I’m 43 and four of the little puppies have shown on my face! Jeez, next thing you know I’ll start having wet dreams (rofl!!).
(in reply to axgar)
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RE: axgar's TP-PT Journal - 5/20/2004 7:36:41 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/19/04 Wednesday – Rest
I felt great when I woke up and wondered why everyone was dying with constant DOMS and exhaustion. Well by 5PM Wednesday afternoon DOMS kicked in big time, just when I left my desk and headed for the stairs {chuckle}. Still the rest day was a welcome break and I used the evening to do 20 minutes of high-point cardio on an elliptical trainer. I’m beginning to get a feeling about 7 & 8 sets per exercise and it’s going to hurt!
(in reply to axgar)
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RE: axgar's TP-PT Journal - 5/25/2004 7:53:14 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/21/04
WORKOUT A – Sunday/Wednesday: Back, Hamstring, Biceps, and Calves
Workout Duration 65 minutes
Superset #1
Barbell Row (underhand grip preferred) 6x9 @ 135lbs
Barbell Shrug 4x9 @ 170lbs & 2x8 @ 150lbs
Superset #2
Wide-Grip Pull-downs (to chest) 4x9 @ 137.5lbs & 2x7 @ 125lbs
Leg Curls (lying, seated, or standing) 1x9 @ 140lbs 4x9 @ 150lbs & 6x8 @ 130lbs
Superset #3
Calf Raises (knees straight – any will do) 2x9 @ 360lbs & 4x9 @ 405lbs
Hammer Cable Curls 4x9 @ 110lbs; 2x8 @ 90lbs
Wrap-up
Barbell Curls (straight bar) 2x9 @ 65lbs; 1x 6 @ 65lbs; & 1x6 @ 60lbs; & 1x9 @ 50lbs
Notes: I didn’t originally believe that one additional set per exercise would matter but it does hit hard. For me five sets and seven exercises are optimal. The sixth set (total of seven additional sets) sapped my mental focus.
(in reply to axgar)
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RE: axgar's TP-PT Journal - 5/25/2004 7:54:31 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/22/04
WORKOUT B – Monday/Thursday: Quads, Chest, Shoulders, Triceps
Workout Duration 65 minutes
Superset #1
Barbell Squats
2x9 @ 185lbs
4x9 @ 225lbs
V-bar Press-downs
1x9 @ 90lbs
5x9 @ 80lbs
Superset #2
Military Dumbbell Press
2x9 @ 45lbs
3x9 @ 55lbs
1x9 @ 45lbs
Quad Extensions
1x9 @ 200lbs
5x9 @ 240lbs
Individual Set
Incline Barbell Press
1x6 @ 135lb
3x9 @ 115lbs
2x6 @ 115lbs
Superset #1
Close-Grip Bench Press – 6x9 @ 115lbs
Cable Crossovers – 6x9 @ 40lbs
Notes: Boy oh boy my shoulders are singing!!!!! Also the hamstrings and quads are sooooo tired! The last two sets in just about every exercise (especially squats) take so much mental toughness I needed to almost get mad and attack the set!
(in reply to axgar)
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RE: axgar's TP-PT Journal - 5/27/2004 8:28:41 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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5/26/04
WORKOUT B – Monday/Thursday: Quads, Chest, Shoulders, Triceps
Workout Duration 90 minutes
Superset #1
Incline Barbell Press
1x6 @ 135lb
4x9 @ 125lbs
2x6 @ 115lbs
V-bar Press-downs
1x9 @ 90lbs
1x9 @ 80lbs
1x6 @ 60 lbs
1x6 @ 50lbs
3x9 @ 40lbs
Superset #2
Military Dumbbell Press
2x9 @ 55lbs
2x7 @ 45lbs
3x9 @ 40lbs
Quad Extensions
2x9 @ 220lbs
5x9 @ 260lbs
Individual Sets
Close-Grip Bench Press
1x9 @ 115lbs
4x9 @ 135lbs
2x7 @ 115lbs
Cable Crossovers
6x9 @ 50lbs
1x8 @ 40lbs
Barbell Squats
5x9 @ 185lbs
2x6 @ 225lbs
Notes: Today I felt great! I believe working out on an empty stomach is better than a full one. I wasn’t hungry but primed for activity. I can see that splitting this into two workouts with four sets per exercise is optimal. I could take more time to recover between sets and not lose the fun factor. Shoulders were singing again but I noticed they pumped really fast yet recovered in good time.
Made a mistake of working my triceps in a taxing superset. Incline press and V-bar press-down gives a great pump but my V-bar weight/strength suffered.
Saving BB squats for last hurt my ability to focus on form. By this time I was exhausted, soaked with sweat, and low on power.
Went to bed at 9:30 and slept like the dead. Mild DOMS is constant but surprisingly not sharp or distracting.
< Message edited by axgar -- 5/27/2004 8:30:42 AM >
(in reply to axgar)
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RE: axgar's TP-PT Journal - 
