RE: Paul's Journal
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RE: Paul's Journal - 7/7/2005 12:02:51 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
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7 Jul 2005
As I write this, I'm barely able to move. I am freaking beat. I have not felt this way in a loooooong time.
Legs
Squat
135x10, 185x8, 225x6, 275x6, 275x6, 315x4 (these were a ****)
Hack Squat
200x8, 200x8, 200x8
Stiff Leg Deadlift
245x8, 245x8 body just was not able to do a third set, whoooo
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/10/2005 10:27:15 AM
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pwolf66
Posts: 1022
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From: Montgomery Village, MD
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Friday and Saturday went in the ****ter quick so I'm a little off my schedule.
10 Jul 2005
Shoulders
Standing Military BB Press
55x10, 55x10, 75x8, 105x5, 125x6, 135x6, 145x6, 85x15
DB Lateral Raise
30x8, 25x8, 20x8 (Too much momentum, lowered the weight and slowed down)
Seated Ahnold Presses
50x8, 50x8, 50x8
Bent Over Reverse Flies
25x8, 30x10, 30x10
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/12/2005 5:13:14 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
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12 Jul 2005
Gonna try something new. Gonna try doing exercises at a 4-4 tempo.
Deadlifts (No 4-4 here)
135x10, 135x10, 225x6, 295x6, 315x6, 335x6 (Took the weight all the way to the ground, reset and lifted again)
Iso-Lateral lat Pull Down (Weight is per side, 4-4 tempo)
45x8, 45x8, 45x8 - the problem here was GRIP, my forearms were absolutely FRIED from deads
Smith Bent Over Rows - again 4-4
65x8, 75x8, 75x8 - whooooooooooohoooooooooo were these an abso-freaking-lute NIGHTMARE. I haven't had my lats burn like that in a while.
Stairmaster
10min, 175cal, 39.5 floors
There's something to Tom's theory, it's called PAIN!!!!!!!!! 
I am sooooooo not looking forward to chest tomorrow.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/13/2005 1:52:22 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
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13 Jul 2005
Chest - trying something completely new - 4sec down, 2 sec up on all reps.
Flat Bench
45x10 (just to get a feel)
135x8, 135x8, 135x8 (Wasn't sure about 135, thought maybe it might have been too light, boy was I WRONG about that. Yikes)
Incline DB Press
40x8, 40x8, 40x8 (Might have been a tad light, but I had some moron waiting on the bench and I could tell that he was looking at me like I was an idiot, then he proceeded to grab 60s and struggle to get them up )
Decline Barbell Press (This one was tough to isolate just the chest, not sure if this one works well with the 4-2 reps)
95x8, 105x8, 115x8
As I was finishing up, a friend walked up and laughed at me struggling with 115. I told him next time he could join me and we would see. He laughed that off, whatever 
It's 4 hours later and my chest still feels tired.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/14/2005 5:14:17 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Day 3 of my new 'lets really punish ourselves' program
Was supposed to be legs but I DESPISE working legs at the Y so shoulders it was, probably not a good idea immediately following chest day but what the heck.
14 Jul 2005
Standing Military BB Press
45x10, 65x8, 75x8, 75x8 (WTF? Only 75 pounds? Yep, try it with a 402 tempo, I dare ya)
Lateral DB Raises
15x8, 15x8, 15x8
Seated Ahnold Press
30x8, 30x8, 30x8
Bent Over Reverse Flies
20x8, 20x8, 15x8
Smith Barbell Shrugs
80x8, 100x8, 120x8, 140x8, 160x8
Um, riiiiiiiight.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to Old Navy)
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RE: Paul's Journal - 7/15/2005 3:36:15 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Wheeeeeeee, 4-2 sets for arms, THIS should be fun.
15 Jul 2005
Arms
Standing EZ-Bar Curl
30x8, 50x8, 50x8, 50x8 OMG Who the hell thought that 50 pounds would hurt this much.
Standing Double Hammer Curl
15x8, 15x8, 15x8
Single Arm Cable Curl
40x8, 40x8, 40x8
Close Grip Bench Press
95x8, 105x8, 105x8
Reverse Grip Tricep Pushdowns
60x8, 70x8, 80x8
Seated Nautilus Dip
125x8, 125x8, 130x8
Hurt while doing it. The last 2-3 reps of every set burned like hell and were a struggle to maintain tempo and form. I feel like such a wussy looking at these weights. But, it ain't about ego, it's about blasting my arms, especially my biceps, I have ignored them for waaaaaaay too long.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/18/2005 12:08:07 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
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Monday, 18 Jul 2005
Sumo Deadlifts
135x8, 135x8, 225x6, 300x6, 320x6, 340x6
Bent Over Upright Rows (4-4 tempo)
80x8, 90x8, 90x8
Iso-Laternal Lat Pull Down (Weight per side, 4-4 tempo)
45x8, 55x8, 55x8
That's it.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/20/2005 6:51:20 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
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Really don't know about lifting after work.
20 Jul 2005
Flat bench DB Press
40x8, 60x8, 80x8, 90x8, 100x6, 100x5
Incline DB Press (every set was 4-2 tempo except the last)
50x8, 50x8, 55x8, 50x17 (Strange, BOTH shoulders started grinding and popping)
Rotary Chest Machine
110x8, 125x8, 140x8
THEN I played 2 hours of tennis. Sigh.
My arse is seriously dragging.
Paul
< Message edited by pwolf66 -- 7/21/2005 8:03:16 AM >
_____________________________
A friend helps you move, a true friend helps you move bodies.
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RE: Paul's Journal - 7/21/2005 1:10:04 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
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Another late afternoon workout. Bah
21 Jul 2005
Squat
135x8, 185x8, 225x8, 275x6, 275x6, 275x6, 315x3
Hack Squat
200x8, 200x6
Stiff Legged Deadlift
135x8, 205x8, 255x8
Seated Calf Raise
125x15, 150x15, 175x12
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/22/2005 10:10:35 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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22 Jul 2005
Shoulders
Standing Military BB Press
45x10, 65x10, 95x8, 115x8, 135x6, 145x6
Standing DB Lateral Raise
20x8, 25x8, 25x8
Seated Ahnold Press
50x8, 50x10, 55x9
Incline Bench Reverse Fly
35x8, 40x8, 25x10 (Slowed it down and paused at the top)
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/23/2005 7:21:59 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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No, Dad, I'm fine
23 Jul 2005
Was supposed to have been arms but the wife went scrap booking all day at a friends. Ah well.
Soooooo
Tennis - 1.5 hours
Swimming - 300 Yards - this was SERIOUSLY distressing. Long ago, in a galaxy that seems to only exist in my mind, I would put at least 5-7 THOUSAND yards a day in the pool (If ONLY I had this site back then, maybe I would have known for sure if I was good enough to reach the elite level because I was only a couple of rungs below that without doing anything but in the pool training. YES this is a MAJOR regret of mine, one of the very, Very, VERY few that I still carry around with me) Ah well. That's what happens when you turn into a lazy bastard. It wasn't the rythym. I still had very solid technique, heck I nailed every flip turn. Breathing was fine, legs were good, but my dang lats and rear delts were just torched. Gonna have to get back in the pool a LOT more often.
On another note. By my plan, I have until 1 Oct 2005 to pack on as much muscle mass as I can, as on that date I plan on starting a 2 month cutting cycle to see if I can rid myself of at least 20 pounds of fat. So I'm spending a lot of time reading about the best ways to accomplish this, etc...
I'm really sick of seeing my midsection. but, it looks like swimming is going to be my best bet for cardio as I keep having chronic Plantar Fasciaitis in both heels but predominately my left. Running is NOT a good idea, stairmaster is OK for short sessions, depending and I can't stand elipticals 
So we'll see. If I can't get it done, I might have to resort to more drastic measures, like a butcher knife and a Shop-Vac.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to Old Navy)
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RE: Paul's Journal - 7/26/2005 12:47:33 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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26 July 2005
Blitzkreig workout. Was rushed only had about 30 minutes of gym time.
Flat Bench DB Press
45x12, 65x8, 85x8, 90x8, 100x6, 100x6
Incline DB Press
55x8, 55x8, 55x8
PecDeck
70x12, 90x10, 110x8
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/27/2005 6:32:03 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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27 Jul 2005
Arms
Thunderstorms wiped out tennis so off to the gym I went
EDIT: Before someone starts laughing over the weights below, every rep was 4040 tempo. OUCH.
Standing BB Curl
30x8, 30x8, 50x8, 50x8, 50x8
Reverse Grip Cable Pushdown
90x8, 100x8, 100x8
Standing Double DB Hammer Curl
15x8, 15x8, 15x8
Seated nautilus Dip machine
140x8, 155x8, 155x8
Standing 1 Arm Cable Curl
50x8, 50x8, 50x8
Close Grip bench
135x8, 135x8
Paul
< Message edited by pwolf66 -- 7/28/2005 11:07:10 AM >
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/28/2005 11:15:32 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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I HATE LEG DAY!!!!!!!!!!!!
29 Jul 2005
Squat
135x8, 185x8, 225x8, 275x6, 275x8, 275x8, 315x2
SLDL
135x8, 185x8, 205x8
Super Set:
A1 Lying Leg Curl
90x8, 100x8, 100x7
B1 Seted Calf Raise
135x12, 135x12, 135x8+160x6
Me=DONE!!!!!
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 7/29/2005 6:18:32 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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29 Jul 2005
Shoulders
Standing Military BB Press
45x15, 65x12, 95x10, 115x10, 135x8, 155x4, 95x15
Lateral DB Raise
25x8, 25x8, 25x8
Seated Ahnold Press
50x8, 45x8, 45x14 (50 was a little too heavy considering the pound my delts took earlier but in the middle of the last set I realized that I had a lot more left so I decided to just go to failure)
BB Shrugs (Smith Rack, weight is what was on the bar) 4 seconds up, 4 seconds down
90x8, 140x8, 160x8
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 8/3/2005 4:32:03 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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1 Aug 2005
Back
Bent Over BB Row
45x12, 65x8, 95x8, 135x8, 115x8, 125x8
Iso-Lateral Lat Pull Down (Weight is per side)
70x8, 80x8, 90x8
Wide Grip Negatives (Just the eccentric portion)
3,3
Lat Pull Downs
100x8, 120x8, 140x8
Machine Pull Overs
90x9,110x8,130x8
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 8/3/2005 4:36:44 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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2 Aug 2005
Chest
Flat Bench BB Press
135x12, 185x8, 225x6, 225x6, 225x4 (This is a little distressing, I expected a little better result than this)
Incline BB Press
45x12, 95x8, 135x8, 155x6, 175x4, 135x8
Pec Deck
130x8, 140x8, 150x8, 160x8
Ab Wheel
10, 10, 10
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 8/11/2005 5:46:13 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Wow, looks like I took a week off that I hadn't planned.
11 Aug 05
Chest
Flat bench BB Press
135x10, 135x12, 185x8, 225x6, 245x3, 225x6, 135x20
Incline BB Press
135x8, 135x10, 155x8
Pec Deck
130x10, 150x8, 170x8, then we got a little crazy, 110 held at 12 inch separation for a count of 20
Hammer Strength Decline Press (Weight is per side)
45x10, 70x8, 100x8, 45x15
Reverse Grip Cable Pull Downs
80x8, 60x8, 65x8 (last 2 sets I slowed it down to a 4040 tempo)
Over Head Extension
100x8, 110x8, 110x8
Ab Wheel
2x10
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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