Greg T and the temple of Fe

[Elastigirl]

Sounds good, just remember that  building muscle helps, but weight loss is mostly about  the food you eat.

[GregT.]

Well No work out on Sunday due to a planned work meeting.  However no workout for Monday either due to an unplanned work meeting.  I got a call at noon , I get off work at 1330, and was told I needed to go to the main office for a meeting.  So no workout for me.  This is when I am glad I am doing calisthenics in the morning and soon walks or swims, then I get something in at least.  Worst part was the meeting I had to go to, could have been handled yesterday when all of us were already at the main office, just the person in HR that wanted to talk to us, went home early and so we all had to come back.

 

TODAY IS LEG DAY!  Gonna kill it.

[GregT.]

ODIN!  THOR! WITNESS!

 

Good Gym day, felt tired but moved weights.  Felt down because I was using lighter weight on military, but need to do t for rehab on the shoulder.  I also did rotator cuff exercises that I did not have on the list as well as some dirty dogs and donkey kicks as part of my stretch out.  Trying a new format for listing the exercises.  Hope it works better.

 

Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Squats 5 sets 5 reps	1	080.0 kg	176 lb	5
3-5 singles	2	100.0 kg	220 lb	5
	3	130.0 kg	287 lb	5
	4	160.0 kg	353 lb	5
	5	200.0 kg	441 lb	5
singles	1	200.0 kg	441 lb	1
	2	200.0 kg	441 lb	1
	3	200.0 kg	441 lb	1
	4	200.0 kg	441 lb	1
	5	200.0 kg	441 lb	1
Military Press	1	008.0 kg	018 lb	5
5 sets of 5,	2	008.0 kg	018 lb	5
Dumbells , light for rehab	3	008.0 kg	018 lb	5
	4	008.0 kg	018 lb	5
	5	008.0 kg	018 lb	5
Barbell Curls 5 sets ramp	1	017.5 kg	039 lb	15
	2	022.5 kg	050 lb	12
	3	027.5 kg	061 lb	10
	4	030.0 kg	066 lb	8
	5	037.5 kg	083 lb	5
Roman chair	1	015.0 kg	033 lb	15
Super Set with Curls	2	015.0 kg	033 lb	15
5 sets of 15	3	015.0 kg	033 lb	15
	4	015.0 kg	033 lb	15
	5	015.0 kg	033 lb	15

[GregT.]

ODIN!  THOR!  WITNESS!

 

Had a great workout high energy and good time.  The Close grip bench number are INSANE! the last day we did close grip bench, the max weight we did was 75 kg (165 lb) and we BLEW THAT UP!  We did a single day max ( could do two but could not do a third) of 102.5 kg.  We did 10 singles after that, and WOW!  I am really looking forward to what we can do on flat bench day!  I received my new workout shirts and I am happy.  They are a full shirt size down from what I was wearing and guys mentioned they look nice, like the fit me and not swimming in a tent.  My arms look bigger  and I feel better in general about myself.  So no matter what else, I have that bonus.  So here is ThorsDAY workout:

The Singles on the Close grip, I need to work on the format.  The 5 sets up to 100 were done with 5 reps, except for last one not on page 102.5 which I could do 2.  then dropped down to 100 and did 10 singles, not five that the chart shows.  I think I am going to break it downline two exercises on the chart, so it will be 3 to 5 sets depending on how long it takes to find daily max, then 10 single lines for the singles.

Thursday 19 OCT 17	Column1	Column2	Column3	Column4	Column5	Column6
Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Bent rows 5 sets 5 reps	1	060 kg	132 lb
	2	070 kg	154 lb
	3	070 kg	154 lb
	4	070 kg	154 lb
	5	070 kg	154 lb
Close Grip Bench Press	1	080 kg	176 lb
10 singles	2	085 kg	187 lb
	3	088 kg	193 lb
	4	090 kg	198 lb
	5	100 kg	220 lb
	6	100 kg	220 lb
	7	100 kg	220 lb
	8	100 kg	220 lb
	9	100 kg	220 lb
	10	100 kg	220 lb
Pullovers 5 sets 12 reps	1	014 kg	031 lb
	2	014 kg	031 lb
	3	016 kg	035 lb
	4	016 kg	035 lb
	5	016 kg	035 lb
Dumbell Bench 3 sets 12 reps	1	020 kg	044 lb
	2	020 kg	044 lb
	3	020 kg	044 lb
Pull ups 3 sets to failure	1	100 kg	220 lb
	2	100 kg	220 lb
	3	100 kg	220 lb

 

Getting ready to go to gym, now.  STOKED!

[GregT.]

ODIN!  THOR!  WITNESS!

 

Cut a couple of exercises off, partner pulled a muscle on last set of squats.  Didn't do pull up, did them yesterday.  Did a bunch of rotator cuff  exercises after workout but not on list.  All low weight after shoulders for rehab.

 

Friday 20 OCT 17	Column1	Column2	Column3	Column4	Column5	Column6
Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Squats (10 sets of singles)	1	200 kg	441 lb
	2	200 kg	441 lb
	3	200 kg	441 lb
	4	200 kg	441 lb
	5	200 kg	441 lb
	6	200 kg	441 lb
	7	200 kg	441 lb
	8	200 kg	441 lb
	9	200 kg	441 lb
	10	200 kg	441 lb
Front Push Press	1	040 kg	088 lb
5 sets of 5, 3-5 sets of singles	2	045 kg	099 lb
	3	048 kg	105 lb
	4	050 kg	110 lb
	5	050 kg	110 lb
Singles	1	040 kg	088 lb
	2	040 kg	088 lb
	3	040 kg	088 lb
	4	040 kg	088 lb
	5	050 kg	110 lb
Scott Press 3 sets 12 to 15 reps	1	008 kg	018 lb
	2	010 kg	022 lb
	3	012 kg	026 lb
Calf raise 3 sets to failure		60		12 avg
Farmer Walk  3 sets to failure
Did Seated Military 3 sets 25		008 kg	18
Pull ups 3 sets to failure
No Pull Ups did them yesterday

 

 

Not a bad day.  we were stating like soiled doves in Church.  calf raises were brutal.  Found the sweet spot on the set up and was getting max lift and stretch.  We held stretch for 3 count and held peak for 3 count for each rep.  Calves were burning.

 

Looking forward to tomorrows lift as well.  Sorry it is over , glad I did it.  Was bouncing around the house like I was going to Disney World.  I finally had to leave the house and head to the gym 30 mins early and I just stretched and got everything staged for the start of the workout.  I was literally bouncing around the gym in anticipation.  I am really loving this again.

 

ODIN! ODIN! ODIN!

[GregT.]

October 21.

 

 ODIN! THOR! WITNESS!

 

Had a really good gym day.  I still keep leaving like I am not working hard enough but I am dripping sweat and my work out partner keeps telling me he is impressed with my intensity and how hard I am working.  I just get done and it almost seems like it is ok, well whats next.  I am working hard, and making gains so I don't know what my major malfunction is.

Anyway on to todays numbers.  I did deadlifts alone today as my partner pulled a muscle doing squats yesterday on his last rep of the last set.  He is doing better and did all of the chest stuff but no compound back.

 

Monday. October 21 2017	Column1	Column2	Column3	Column4	Column5	Column6
Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Deadlift (10 sets of singles)	1	120 kg	264 lb		5	60
	2	120 kg	264 lb		5	60
	3	120 kg	264 lb		5	80
	4	120 kg	264 lb		5	100
	5	120 kg	264 lb		3	120
	6	120 kg	264 lb
	7	120 kg	264 lb
	8	120 kg	264 lb
	9	120 kg	264 lb
	10	120 kg	264 lb
Bench Press	1	060 kg	132 lb			80
5 sets of 5, 3-5 sets of singles	2	080 kg	176 lb			60
	3	090 kg	198 lb			60
	4	100 kg	220 lb			70
	5	100 kg	220 lb			80
Singles	1	080 kg	176 lb
	2	080 kg	176 lb
	3	080 kg	176 lb
	4	080 kg	176 lb
	5	080 kg	176 lb
Incline Bench 3 sets 12 reps	1	060 kg	132 lb
	2	050 kg	110 lb
	3	050 kg	110 lb
Decline Bench 3 sets 12 reps	1	060 kg	132 lb
	2	060 kg	132 lb
	3	060 kg	132 lb
Suitcase Dead lifts 5 x2	1	070 kg	154 lb			60
	2	070 kg	154 lb			60
	3	070 kg	154 lb			60
	4	070 kg	154 lb			60
	5	070 kg	154 lb			60
Seated cable rows 3 sets of 12	1	050 kg	110 lb
	2	050 kg	110 lb
	3	050 kg	110 lb
Low row machine 5 sets of 12	1	065 kg	143 lb
	2	065 kg	143 lb
	3	065 kg	143 lb
	4	065 kg	143 lb
	5	065 kg	143 lb

 

On the Deadlift I was able to do a new max of 140 kg, 5 times. ( 308 lb). I had to use hook grip to hold on to it, but I did it.  Felt strong.  With the suit case deadlift, it was a matter of not being able to hold on the weight that kept me at 70 kilo.  My left just could not keep the weight from coming out of my hands.  I am going to go on amazon and buy some wrist straps as soon as I post this.

 

On bench we were both hoping to have a BIG day and see a huge gain after doing 100kg on close grip 2 days ago.  We did see a real strength increase but it maxed at 100 kg. (220 lb)

We had no previous data for incline or decline bench so we took longer on those exercises figuring out a good weight.  Now that we have some number the next time will go faster and we may be able to see more weight going up.  

The cable rows and Machine rows were a concession to lower back and to get some stretch in for my partner.  Good exercises that I want to keep in rotation but, had free weight versions planned.  Hey Roll with it.

 

THOR!  ODIN!

 

[GregT.]

THOR! ODIN!  WITNESS!

 

Gym day!  GOOD DAY!

 

   Well I was solo at the gym today.  I ran into my fellow enthusiasts and much pain as had by most.

 

  I pushed on today and did a goos solid workout.  I was a little Leary of going real heavy without my partner there to spot, but I grabbed one of the other regulars and went for it.  I added in a couple exercises today after I finished my written routine, well just because.  Update on shoulder.  Feels good.  Still a little tender if I take it to maximum flex in any direction and if the resistance is getting high.  but over all it is much improved.  I have been cutting back on the mass I am using and have been adding in rotator exercises every other workout.  I still have not heard form the physical therapist, so F off I guess.  So here is todays table:

 

 

Tuesday(Leg/Shoulder)22Oct17	Column1	Column2	Column3	Column4	Column5	Column6
Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Squats 5 sets 5 reps	1	200 kg	441 lb
3-5 singles	2	200 kg	441 lb
Knew I was going to do max	3	200 kg	441 lb
200kg, so I did 3 sets of 10.	4	200 kg	441 lb
Leg press still rehab the knee	5	200 kg	441 lb
singles	1	200 kg	441 lb
	2	200 kg	441 lb
	3	200 kg	441 lb
	4	200 kg	441 lb
	5	200 kg	441 lb
Military Press	1	018 kg	039 lb		15	20
5 sets of 5,	2	025 kg	055 lb		12	22.2
Shoulder felt good, still taken	3	030 kg	066 lb		10	30
It easy.	4	050 kg	110 lb		8	35
	5	050 kg	110 lb		5	55
Barbell Curls 5 sets ramp	1	018 kg	039 lb
Super set with roman chair	2	023 kg	050 lb
Used eZ curl bar and preacher	3	025 kg	055 lb
Seat	4	033 kg	072 lb
	5	033 kg	072 lb
Roman chair	1	020 kg	044 lb
Super Set with Curls	2	020 kg	044 lb
5 sets of 20	3	020 kg	044 lb
	4	020 kg	044 lb
	5	020 kg	044 lb
BONUS
Pushdowns 3 sets of 15	1	025 kg	055 lb
	2	025 kg	055 lb
	3	025 kg	055 lb
Calf raises 3 sets 10 reps	1	060 kg	132 lb
	2	060 kg	132 lb
	3	060 kg	132 lb

 

Well I don't really have numbers for the other exercises mainly due to age of reports.  I am mixing up the actual lifts so they are 2 weeks old.  I am almost at the same amount as my max military Press and I had no pain today, the military press was the exercise that started it all.  I find that a good sign.   I am really enjoying the gym, and I am anxious to get back in there.  I am slightly depressed everyday when I leave.  But I cheer up on the ride home when I think back on the days exercises and look ahead to tomorrows.  

Get Strong!

THOR! ODIN!

[GregT.]

Thor! ODIN!

 

Witness!

 

Well I am tired.  I felt tired going to the gym yesterday.  I felt more energized when I started stretching but I was still tired.  I was so tired a MD friend at the gym took me aside and asked how I was.  I told him I was tired and this was my 6th day in the gym straight.  He then asked me how I was sleeping and my food intake.  I showed him MFP and he said that he knew why I was tired.  I ad not allowed for more activity than normal in my diet.  He told me to go off the diet tonight and eat carbs, such as pasta or pizza.  Have some protein with it, but lower my fat.  I had burned up my reserves apparently.  He also told me to forget what else I was doing in the evening and do only what I had to, then get to bed.  SO I finished my work out and did as he said.  I feel better today.  More energy, still tired but better than last 3 days.  I am still on the bonus carbs through lunch today so oatmeal for breakfast with raw honey and almonds, lunch is my normal salad but with a bunch of red kidney beans.  Dinner is normal.  I know he had to be right as I tried to do my first set of hand grip this morning and where I normally do 5 sets of 10 during the day with my 135 inlb gripper I can't close it once.  So Anyway with that out there here are work out notes.  I had a personal best on Saturday for DL of 140 kg ( 310 lb) but yesterday I only got 130 kg.   I also did dumbbell bench and had to keep it lighter than I know I can do, since my left shoulder is still recovering.  it is doing better but I could feel it every rep.

 

Monday (Chest/Back) 23oct17	Column1	Column2	Column3	Column4	Column5	Column6
Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Deadlift (10 sets of singles)	1	080 kg	176 lb	5
I worked up to day max on first 5	2	090 kg	198 lb	5
Then I did 10 singles at 120 kg	3	100 kg	220 lb	5
	4	110 kg	242 lb	5
	5	130 kg	287 lb	3
	6	120 kg	264 lb	1
	7	120 kg	264 lb	1
	8	120 kg	264 lb	1
	9	120 kg	264 lb	1
	10	120 kg	264 lb	1
Bench Press, Dumbells	1	016 kg	035 lb	10
5 sets of 5, 3-5 sets of singles	2	016 kg	035 lb	10
Did more due to reduced weight	3	018 kg	040 lb	10
for shoulder	4	020 kg	044 lb	8
	5	026 kg	057 lb	5
Singles	1	020 kg	044 lb	1
	2	020 kg	044 lb	1
	3	020 kg	044 lb	1
	4	020 kg	044 lb	1
	5	020 kg	044 lb	1
Incline Bench 3 sets 12 reps	1	060 kg	132 lb	12
	2	060 kg	132 lb	10
	3	060 kg	132 lb	7
Decline Bench 3 sets 12 reps	1	060 kg	132 lb	10
	2	060 kg	132 lb	8
	3	060 kg	132 lb	6
Suitcase Dead lifts 5 sets 5 reps	1	060 kg	132 lb
5 each hand per set	2	060 kg	132 lb
	3	060 kg	132 lb
	4	060 kg	132 lb
	5	060 kg	132 lb

[Hazard]

You're doing a high volume of frequent strength training even were you eating at a caloric surplus.  Recovery time from workouts lengthens in a caloric deficit.

 

 

[GregT.]

 

THOR!  ODIN! WITNESS!

 

 

I know that , I am just being obstinate.  I am trying to remember all of this stuff.  I knew I was going hard and that it was going to be a real challenge.  I just had not taken to heart that I was going to run into this.  I finished todays workout and it was ugly, numbers to follow.  I am off tomorrow for the gym, and was invited for a pick up basketball game I think I am going to skip.  Just need to rest.  I ate more as well today, if not in calories total definitely on the carb side.   I am making a hard rule now.  No more than 3 days of training in a row for the near future.  If I do do more I need to not try and go max every session if I know I am doing 4+ in a row.

 

Tuesday(Leg/Shoulder)24Oct17	Column1	Column2	Column3	Column4	Column5	Column6
Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Squats 5 sets 5 reps	1	120 kg	264 lb
3-5 singles	2	200 kg	441 lb
Knew I was going to do max	3	200 kg	441 lb
200kg, so I did 3 sets of 10.	4	200 kg	441 lb
Leg press still rehab the knee	5	000 kg	000 lb
singles	1	170 kg	375 lb
	2	170 kg	375 lb
	3	170 kg	375 lb
	4	170 kg	375 lb
	5	170 kg	375 lb
DB Lat raises	1	010 kg	022 lb		0	0
5 sets of 5,	2	012 kg	026 lb		0	0
	3	012 kg	026 lb		0	0
	4	012 kg	026 lb		0	0
	5	012 kg	026 lb		0	0
Barbell Curls 5 sets ramp	1	020 kg	044 lb	15
Straight bar Standing	2	023 kg	050 lb	12
	3	035 kg	077 lb	10
	4	028 kg	061 lb	8
	5	030 kg	066 lb	5
Roman chair	1	020 kg	044 lb
Super Set with Curls	2	020 kg	044 lb
3 sets of 20	3	020 kg	044 lb
	4	000 kg	000 lb
	5	000 kg	000 lb
BONUS
Pushdowns 3 sets of 15	1	018 kg	039 lb	15
	2	018 kg	039 lb	15
	3	018 kg	039 lb	15
Calf raises 3 sets 10 reps	1	060 kg	132 lb	010 lb
	2	060 kg	132 lb	010 lb
	3	060 kg	132 lb	008 lb

 

I left the gym today exhausted.  I normally leave feeling like I can do more.  today it was a matter of enduring it not enjoying it. I am seeing significant reduction in my lift capability today and yesterday versus my previous workouts of the same type.  I am not giving myself enough time in between.

2 hours ago, Hazard said:

You're doing a high volume of frequent strength training even were you eating at a caloric surplus.  Recovery time from workouts lengthens in a caloric deficit.

 

 

I said it up top and you are right.  I have to be more careful. I wouldn't have let my partner do this without my chiding him.  Problem is I am mentoring him on gym stuff.  I am not giving him a good example last couple of days of knowing your limits.  I have on the other hand at least showed him that I capable of " Suck it up buttercup".  I will have to make a point of telling him on Thursday that I was being a hypocrite and making sure he was taking it easy with his back, but I was not listening to my body and decreasing the intensity as I worked into the week.

 

Thanks for keeping me honest.

 

This is what I felt I was doing the last 3 days:

 

[GregT.]

Well it looks like my rest day is not going to be as restful.  My shop is in a new league for sports on Wednesday afternoons.  They are playing 3 sports, Basketball, Football ( Soccer to us that know real football), and Volleyball.  I am going to play Soccer for the first time in 36 years today.  I have been told I am going to be keeper.  That’s fine, I guess they don’t want me to play American Fullback lol.  This will give me time to stretch a bit today and get some fresh air.  I don’t think it will be as strenuous as either Volley Ball of Basketball, not where I am playing.  I could be wrong then it will be exciting. 

I knew I should have watched Shaolin Soccer Last night.

 

 

 

 

[Hazard]

6 hours ago, GregT. said:

 I have been told I am going to be keeper. 

 I don’t think it will be as strenuous as either Volleyball or Basketball,

 

 

[GregT.]

1 minute ago, Hazard said:

 

 

It got cancelled.  So Next week.  Seems the OIC was at the shooting range qualifying today.  I was going to use this pic but I don't have the Bruce Lee Track suit.

[GregT.]

FRYS DAY!  THOR! ODIN! WITNESS!

 

Finally made it to the gym again.  It has only been two days but it seems longer.  Got there this morning at 10 and left at 1230.  Lots of fun had.  It is nice to have a real gym al to yourself.  

 

I discussed some changes with my workout partner.  we have been doing the 5 day lift thing for 3 weeks and have yet been able to get all 5 lifts in.  So, we are going back to 4 days schedule but the 5th day will be work on stuff we want extra work on.  If we get all of our regular workouts in we will work on specific issues we have. Say we think we need more tricep, well that is Friday.  If we miss a workout during the week we just move ti to Friday.  If one of us misses a workout and the other can make it, that becomes the Extra day.  We are going to see if this works out better.  It does not affect the challenge, as I am still trying for 5 days a week, but it is just how we are going to get them in.  Hard rules are.  No more than 3 workouts in a row before an off day. I am still not back to where I was a week ago, after doing 6 days in a row.  I have had two days off in a row and in the gym today I was feeling my energy ebb away.  My partner is still recovering from his back injury last Saturday while doing squats so we did leg press, extensions and curls today instead.  We also used the leg press to do calf raises, and went HAM on them.  (Ummm Ham)  I also did several sets of shoulder rehab exercises when we were done, and my partner is doing them too.  he figures prevention is bette than being where I am right now.  Smart of him I think.

 

So here is the workout for today: Well apparently my Table is not co-operating on my Mac, I really think changing over to Mac was a mistake BTW.  I will update it on Sunday when I get to a PC.

 

Friday (Legs/Shld) 27oct17	Column1	Column2	Column3	Column4	Column5	Column6
Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Squats 5 sets 5 reps	1	120 kg	264 lb	12	5	200
3-5 singles /Leg Press	2	120 kg	264 lb	12	5	200
	3	120 kg	264 lb	12	5	200
	4	120 kg	264 lb	12	5	200
	5	150 kg	331 lb	12	5	200
singles	1	000 kg	000 lb		1	200
	2	000 kg	000 lb		1	200
	3	000 kg	000 lb		1	200
	4	000 kg	000 lb		1	200
	5	000 kg	000 lb		1	200
DB Lat Raises	1	010 kg	022 lb	12
5 sets of 12	2	012 kg	026 lb	12
	3	012 kg	026 lb	12
	4	012 kg	026 lb	12
	5	012 kg	026 lb	12
Barbell Curls 5 sets ramp	1	016 kg	035 lb	11	12	17.5
Standing Hammers	2	012 kg	026 lb	12	10	22.5
	3	014 kg	031 lb	9	8	25
	4	014 kg	031 lb	8	8	32.5
	5	016 kg	035 lb	5	7	32.5
Roman chair	1	020 kg	044 lb	20
Super Set with Curls	2	020 kg	044 lb	20
5 sets of 20	3	020 kg	044 lb	20
	4	020 kg	044 lb	20
	5	020 kg	044 lb	20
Push Downs	1	018 kg	039 lb	15	15	25
3 sets of 15	2	018 kg	039 lb	15	15	25
	3	018 kg	039 lb	15	15	25
Calf raise	1	120 kg	264 lb	10	10	60
Using leg press	2	120 kg	264 lb	10	10	60
	3	120 kg	264 lb	10	10	60
	4	150 kg	331 lb	10	10	60
Calf raise	1	120 kg	264 lb	10	10	60
Wall Walk 5 sets 10 second hold	1	000 kg	000 lb	5	0	0

[GregT.]

THOR! ODIN! WITNESS!

 

Ok, so I have had some issues getting my workout sup but today I will get the last three up.  I had crap to ay about each of them but now it has been long enough since I actually did them I can't really remember.  Yesterday was a new addition to the schedule.  My partner and I decided since we had done 3 weeks of 5 day work out and had not been able to hit all 5 due to work, we would go back to 4 days as a routine, and go to the gym 5 days.  If we make it to the 5th day on schedule we will use that day to HAMMER specific body parts we think need more work.  If one of us has to miss a workout due to something, the other guy goes to the gym and does the Bonus workout.  Then we just power through to Friday on schedule.  So yesterday my partner had a mandatory meeting at the office so I was solo.  So I did what I thought needed extra.  Bi's, Tri's and Traps.  ODIN! ODIN! ODIN!

 

 

27-Oct-17	Column2	Column3	Column4
Leg Press	120.0 kg	264.0 lb	12
5 sets 12 rep	200.0 kg	440.0 lb	12
	200.0 kg	440.0 lb	12
	200.0 kg	440.0 lb	12
	200.0 kg	440.0 lb	12
Singles	170.0 kg	374.0 lb
	170.0 kg	374.0 lb
	170.0 kg	374.0 lb
	170.0 kg	374.0 lb
	170.0 kg	374.0 lb
DB Lat raises	10.0 kg	022.0 lb	5
5 sets of 5	12.0 kg	026.4 lb	5
	12.0 kg	026.4 lb	5
	12.0 kg	026.4 lb	5
	12.0 kg	026.4 lb	5
Standing Hammer Curls	20.0 kg	044.0 lb	15
5 sets ramp	22.5 kg	049.5 lb	12
	25.0 kg	055.0 lb	10
	27.5 kg	060.5 lb	8
	30.0 kg	066.0 lb	5
Roman chair
20 reps 5 sets	20.0 kg	044.0 lb	20
Super set with Pushdowns	20.0 kg	044.0 lb	20
	20.0 kg	044.0 lb	20
	20.0 kg	044.0 lb	20
	20.0 kg	044.0 lb	20
Push Downs	17.5 kg	038.5 lb	15
5 sets of 15	17.5 kg	038.5 lb	15
	17.5 kg	038.5 lb	15
	17.5 kg	038.5 lb	15
	17.5 kg	038.5 lb	15
Calf Raises	120.0 kg	264.0 lb	10
Leg Press machine	120.0 kg	264.0 lb	10
	120.0 kg	264.0 lb	10
	150.0 kg	330.0 lb	10
	100.0 kg	220.0 lb	20
Leg Curls	70.0 kg	154.0 lb	10
	70.0 kg	154.0 lb	10
	70.0 kg	154.0 lb	10

 

29-Oct-17	Column2	Column3	Column4
Bench Press	50.0 kg	110.0 lb	15
5 sets ramp	100.0 kg	220.0 lb	12
	80.0 kg	176.0 lb	10
	80.0 kg	176.0 lb	8
	80.0 kg	176.0 lb	5
Dead Lift	60.0 kg	132.0 lb	5
5 sets ramp	80.0 kg	176.0 lb	5
	100.0 kg	220.0 lb	5
	120.0 kg	264.0 lb	5
	140.0 kg	308.0 lb	5
Rows Free weight machine	40.0 kg	088.0 lb	15
	50.0 kg	110.0 lb	12
	60.0 kg	132.0 lb	10
	70.0 kg	154.0 lb	8
	80.0 kg	176.0 lb	5
Close grip Bench Press
5 reps 5 sets	50.0 kg	110.0 lb	5
	60.0 kg	132.0 lb	5
	70.0 kg	154.0 lb	5
	80.0 kg	176.0 lb	5
	60.0 kg	132.0 lb	10
Push Downs	20.0 kg	044.0 lb	15
5 sets of 15	20.0 kg	044.0 lb	15
	22.5 kg	049.5 lb	15
	22.5 kg	049.5 lb	18
	40.0 kg	088.0 lb	10

 

30-Oct-17	Column2	Column3	Column4
Straight Bar Curls Standing	17.5 kg	038.5 lb	10
5 sets ramp	20.0 kg	044.0 lb	10
	22.5 kg	049.5 lb	10
	25.0 kg	055.0 lb	10
	30.0 kg	066.0 lb	9
DB Preacher Curls	12.0 kg	026.4 lb	10
10 Sets 10 rps per arm	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
Push Downs
12 reps 5 sets	22.5 kg	049.5 lb	12
	22.5 kg	049.5 lb	12
	27.5 kg	060.5 lb	12
	27.5 kg	060.5 lb	12
	27.5 kg	060.5 lb	12
Highpulls	30.0 kg	066.0 lb	10
5 sets of 10	40.0 kg	088.0 lb	10
	40.0 kg	088.0 lb	10
	40.0 kg	088.0 lb	10
	40.0 kg	088.0 lb	10

[GregT.]

Thor! ODIN!  WITNESS!

 

Had a good day in the gym.  I wore my Maximum Effort T for tis session, and I made it much darker.  I was sweating a storm from the first set until I got home.  It was a long workout.  Normally I try to get it done within an hour give or take 10 mins.  we were in there yesterday for over 90 mins.  It was a lot of sets and reps and 6 excercises.  It was worth it though.  The New game was the reverse Roman chair.  My buddy said " Oh it isn't a big deal I'm not feeling it."  Well Once we got him situated so he was doing it correctly he changed his tome lol.  My upper abs are still Tight and it has been 22 hours lol.  Anyway Here is yesterdays Table.

 

ODIN! ODIN! ODIN!

 

31-Oct-17	Column2	Column3	Column4
Leg press	140.0 kg	308.0 lb	12
5 sets 12 rep	140.0 kg	308.0 lb	12
	140.0 kg	308.0 lb	12
	140.0 kg	308.0 lb	12
	150.0 kg	330.0 lb	12
Singles	200.0 kg	440.0 lb
	200.0 kg	440.0 lb
	200.0 kg	440.0 lb
	200.0 kg	440.0 lb
	200.0 kg	440.0 lb	3
Front Push Press	40.0 kg	088.0 lb	5
5 sets of 5	50.0 kg	110.0 lb	5
	50.0 kg	110.0 lb	5
	50.0 kg	110.0 lb	5
	50.0 kg	110.0 lb	5
High Pulls	40.0 kg	088.0 lb	15
5 sets	40.0 kg	088.0 lb	15
	40.0 kg	088.0 lb	15
	40.0 kg	088.0 lb	15
	60.0 kg	132.0 lb	8
Roman chair
15 reps 5 sets	20.0 kg	044.0 lb	15
	20.0 kg	044.0 lb	15
	20.0 kg	044.0 lb	15
	20.0 kg	044.0 lb	15
	20.0 kg	044.0 lb	15
Reverse Roman Chair	17.5 kg	038.5 lb	15
5 sets of 15	17.5 kg	038.5 lb	15
	17.5 kg	038.5 lb	15
	17.5 kg	038.5 lb	15
	17.5 kg	038.5 lb	15
Calf Raises	140.0 kg	308.0 lb	10
Leg Press machine	140.0 kg	308.0 lb	10
	140.0 kg	308.0 lb	10
	140.0 kg	308.0 lb	10
	200.0 kg	440.0 lb	8

[Mrs Van]

What is a Roman chair? And reverse Roman chair?

[GregT.]

This is roman chair also called back extensions

 

 

This is Reverse Roman Chair

 

 

 

 During both exercises you keep your core as tight as you can and use your gluten and lower back to pull yourself back up on Back Extensions. 

In reverse, I do not do them with the 5 second hold.  instead on each rep you go back using your tight core to slow your progression backward and wen you reach horizontal you squeeze as tight as you can for 3 seconds then explode up to a 90 degree position and squeeze it tight again.  rinse and rep , oh and try not to vomit.  Speaking of Squeeze:

 

https://www.youtube.com/watch?v=t9QZhLSKEps

[Mrs Van]

Lol, ok these I know The Roman names threw me.

[GregT.]

ODIN!

 

  well it looks like I am going to have to figure something else out for posting my results table fro home, as my Mac has decided it will no longer pen my XLS sheets, let alone edit them.  I will post my Thursday and Friday workouts on Sunday when I get to a PC>

 

  I had a visit from my OIC ( officer in Charge) yesterday and was all happy and bouncy.  This put me on guard immediately.  He asked if I knew how to play football and was making pushing gestures with his hands.  I got excited and thought that the Soldiers decided they wanted to play American football and Oh yes, that would be fun, for Us Americans.  But k=no he was talking about Soccer, and the pushing gestures were goalie.  I said I used to play football a long time ago and I was a fullback and keeper.  I was also a FIFA ref in San Diego 17 years ago.  So He wants me to bring my gear on Sunday as they are going to have a practice, and they want me to play goalie.  Well I was apparently noticed on Wednesday at sports day playing basketball and volleyball.  I thought I was terrible but apparently I was something to someone else lol.  The OIC mentioned doing two practices a week, and I remained noncommittal.  I will go to one but I am not going to forfeit two gym days for goal keeper practice.  they are playing indoors and using reduced size goals.  I don't think I need to practice that much when my arms cover all but two feet on either side of my hands and I am about 3 inches taller than the cross bar.  But I will see.

[GregT.]

ODIN! THOR! WITNESS!

 

Well here are the last several days worth of lifts.  Thursday I was just dead in the gym.  I felt weak and listless.  It showed in my performance.  I don't know if it was lack of sleep, or what but I just felt Horrible.

 

Friday, this day I felt good.  I don't know if it is just the weekend workout or excited to do the road trip after, but I felt like a beast.  The Reverse Roman Chairs from Tuesday was still sore lol.  This time we did roman chair and reverse roman chair weighted.  HUGE DIFFERNCE.

 

I was looking over the lifts and really noticed the Dumb bell Bench press and thought I should make a comment on this.  I am not having any trouble getting the weight up on either arm, it is just my damned left shoulder.  If I start having any loss of stability it starts to hurt.  I really can't wait for this damn thing to heal.  I feel fro ma strength standpoint I would have been able to do 36 kg with the last rep probably requiring help but I can't get near that.

 

3-Nov-17	WT. kg	WT. Lb	Rep
Leg press	170.0 kg	374.0 lb	10
5 sets 10rep	170.0 kg	374.0 lb	10
80% max	170.0 kg	374.0 lb	10
	170.0 kg	374.0 lb	10
	170.0 kg	374.0 lb	10
Singles/ None	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
Calf raises	200.0 kg	440.0 lb	10
5 sets of 10	200.0 kg	440.0 lb	10
No hold Max Weight	200.0 kg	440.0 lb	10
	200.0 kg	440.0 lb	10
	200.0 kg	440.0 lb	10
Squat lock outs		000.0 lb	15
5 sets 5		000.0 lb	12
Could not grab bar		000.0 lb	10
with left hand, shldr		000.0 lb	10
		000.0 lb	10
Roman chair
15 reps 5 sets	10.0 kg	022.0 lb	15
weighted	10.0 kg	022.0 lb	15
	10.0 kg	022.0 lb	15
	10.0 kg	022.0 lb	15
	10.0 kg	022.0 lb	15
Reverse Roman Chair	10.0 kg	022.0 lb	15
5 sets of 15	10.0 kg	022.0 lb	15
weighted	10.0 kg	022.0 lb	15
	10.0 kg	022.0 lb	15
	10.0 kg	022.0 lb	15
Wall Walk	00.0 kg	000.0 lb	20
20 second Hold	00.0 kg	000.0 lb	20
3 sets	00.0 kg	000.0 lb	20

 

 

 

2-Nov-17	WT. kg	WT. Lb	Rep
Bench Press DB	18.0 kg	039.6 lb	8
5 sets 8 rep	20.0 kg	044.0 lb	8
	24.0 kg	052.8 lb	8
	26.0 kg	057.2 lb	8
	28.0 kg	061.6 lb	8
Singles/ None	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
Dad Lift	60.0 kg	132.0 lb	5
5 sets of 5	100.0 kg	220.0 lb	5
	120.0 kg	264.0 lb	5
	130.0 kg	286.0 lb	5
	120.0 kg	264.0 lb	5
Close Grip BP	60.0 kg	132.0 lb	15
5 sets	70.0 kg	154.0 lb	12
	75.0 kg	165.0 lb	10
	75.0 kg	165.0 lb	10
	60.0 kg	132.0 lb	10
Roman chair
15 reps 5 sets		000.0 lb	15
TOO SORE		000.0 lb	15
		000.0 lb	15
		000.0 lb	15
		000.0 lb	15
Reverse Roman Chair		000.0 lb	15
5 sets of 15		000.0 lb	15
TOO SORE		000.0 lb	15
		000.0 lb	15
		000.0 lb	15
Bent Rows	20.0 kg	044.0 lb	12
5 sets of 12	30.0 kg	066.0 lb	12
TOO LIGHT!!!!	35.0 kg	077.0 lb	12
	35.0 kg	077.0 lb	12
	35.0 kg	077.0 lb	12

[GregT.]

ODIN!  THOR! WITNESS!

 

 

    Good day in the temple today.  Felt strong and rested.  We have not done a dedicated back workout so that was yesterday.  Also decided to add in more Roman Chair, because I am a Sadist apparently.  I actually am seeing HUGE results with this exercise and I want to incorporate more of it.  I talked to my partner yesterday and he agrees, we are gong to try and do it 3 times a week.  The Roman Chair glute is a method to work the hamstrings and glutes by lowering the pad on the chair so that you can flex at the hip.  You then concentrate lifting yourself back up using the squeeze from glutes and hamstrings.  I was not feeling it but my partner was.  I think he is not squeezing glutes when he does the normal back extensions where I do  that.  Anyway, next time I am going to add weight to it as well as bump it to 5 sets instead of 3.   I am also discovering that we are taking much longer in the gym than previously, but I believe it is due to the number of exercises we are doing 6 to 7, and that many of them are 5 set, and or require double the sets as they are single sided, i.e. dumbbell rows, do right then left.  It is ok, as we are keeping the pace up and both are sweating after the 2nd set of the day.  Anway here  is the chart.  ODIN!

 

5-Nov-17	WT. kg	WT. Lb	Rep
Bent Rows	60.0 kg	132.0 lb	8
5 sets 8 rep	60.0 kg	132.0 lb	8
80% max	60.0 kg	132.0 lb	8
	60.0 kg	132.0 lb	8
	60.0 kg	132.0 lb	8
Singles/ None	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
	00.0 kg	000.0 lb
Pull Overs	17.5 kg	038.5 lb	12
5 sets of 8 to 12	22.5 kg	049.5 lb	12
EZ Curl Bar	25.5 kg	056.1 lb	10
	25.5 kg	056.1 lb	8
	25.5 kg	056.1 lb	8
Side Rows	36.0 kg	079.2 lb	8
5x2 sets of 8	34.0 kg	074.8 lb	8
	34.0 kg	074.8 lb	8
	34.0 kg	074.8 lb	8
	34.0 kg	074.8 lb	8
Roman chair
10 reps 5 sets	05.0 kg	011.0 lb	15
weighted	05.0 kg	011.0 lb	10
	05.0 kg	011.0 lb	10
	05.0 kg	011.0 lb	10
	05.0 kg	011.0 lb	10
Reverse Roman Chair	10.0 kg	022.0 lb	10
5 sets of 10	10.0 kg	022.0 lb	10
weighted	10.0 kg	022.0 lb	10
with 3 secod hold on	10.0 kg	022.0 lb	10
last 5 f each set.	10.0 kg	022.0 lb	10
Rev Roman Glutes	00.0 kg	000.0 lb	15
No weight 3 sets 15	00.0 kg	000.0 lb	15
1st time, add weight	00.0 kg	000.0 lb	15
next time

[GregT.]

THOR! ODIN! WITNESS!

 

Another good gym day.  LEG DAY!  Got into the gym and got busy with leg press.  Tried something a little different and tried time under tension.  We did 50 % of our max leg press weight but we did 10 sets of 10, with a slow four count up and a slow four count down with no pause at top or bottom.  It seemed easy as is expected on the first 3 sets, but then the volume and time element came in.  They were tough from there out.  My legs are sore this morning and haven't been for the past 4 leg days.  My partner indicated he is hurting and "Walking like a duck".  I ad planned on doing squat Lock Outs as well, but I was not able to get a grip on the bar with my left hand.  My Shoulder was not letting me reach back that far.   The front Dumb bell raises I planned were another no go due to left shoulder.  Right felt great but after 30 degrees up on the left I got a burning sensation in my left shoulder followed by a steady sharp pain.  So I stopped.  So Without further blathering:

 

6-Nov-17	WT. kg	WT. Lb	Rep
Leg press	100.0 kg	220.0 lb	10
10 sets 10rep	100.0 kg	220.0 lb	10
50% max	100.0 kg	220.0 lb	10
	100.0 kg	220.0 lb	10
	100.0 kg	220.0 lb	10
	100.0 kg	220.0 lb	10
	100.0 kg	220.0 lb	10
	100.0 kg	220.0 lb	10
	100.0 kg	220.0 lb	10
	100.0 kg	220.0 lb	10
Calf raises	200.0 kg	440.0 lb	10
5 sets of 10	200.0 kg	440.0 lb	10
No hold Max Weight	200.0 kg	440.0 lb	10
	200.0 kg	440.0 lb	10
	200.0 kg	440.0 lb	10
Squat lock outs		000.0 lb
5 sets 5		000.0 lb
Nope		000.0 lb
		000.0 lb
		000.0 lb
DB lat raise
10 reps 5 sets	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
Scott Press	06.0 kg	013.2 lb	10
5 sets of 10	08.0 kg	017.6 lb	10
	08.0 kg	017.6 lb	10
	10.0 kg	022.0 lb	10
	14.0 kg	030.8 lb	10
front db raise		000.0 lb
5 sets 12 reps		000.0 lb
Nope		000.0 lb
		000.0 lb
		000.0 lb

[GregT.]

THOR! ODIN! WITNESS ME!

 

Well good day in the gym.  Lots of good humor and excellent energy for working.  Did big movements with heavy weights!  Felt good again.  we have been doing a lot of smaller weights with high rep the last week or so and it was nice to get back to picking heavy things up and putting them down again!

 

Sweat was streaming, but my only detraction is that I need to get on my partner.  he has a rendency to slooow down and not be as intense as the workouts I have devised call for.  I mean he does the work, but I built these to be FAST limted rest between sets.  Instead he has taken to lollygagging between sets.  He waits until I am done with my set before he gets his weight if there needs to be a change.  Then mounts the weight whatever we are doing and fidgets for a minute or two then maybe starts.  My workouts are supposed to take no more than an hour in general and the ones where we are doing 6  or 7 excercises with lots of left then right sets, no more than 90 mins.  It is taking us 2 hours now.  I am going to bring a stop watch with me next time and see if I can get it moving that way.  One of the ways that these excercises are intense is the limited rest.   Example, Suit case deadlifts,

 

These are supposed to be quick.  The lift itself takes what it takes but 5 of them should be 30 seconds, then step over the bar immediately and do the other side, in 30 seconds.  We are doing these with fixed weight so as soon as one guy clears the bar, the other should be in there.  So it should be 45 seconds per set, with 1 min between sets max.  Instead it took me 45 seconds he took 4 minuets.  I am also finding that I am not keeping my focus durng these longer sets and it is showing in my reduced lift I believe.  I am not mving the mass I was two weeks ago, and I think it is due to time between sets.  anyway, here is yesterdays workout  2 hours worth.

Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Deadlift (10 sets of singles)	1	110 kg	242 lb	1
	2	110 kg	242 lb	1
	3	110 kg	242 lb	1
	4	110 kg	242 lb	1
	5	110 kg	242 lb	1
	6	110 kg	242 lb	1
	7	100 kg	220 lb	1
	8	110 kg	242 lb	1
	9	110 kg	242 lb	1
	10	110 kg	242 lb	1
Bench Press	1	050 kg	110 lb	5
5 sets of 5, 3-5 sets of singles	2	060 kg	132 lb	5
	3	070 kg	154 lb	5
	4	080 kg	176 lb	5
	5	090 kg	198 lb	5
Singles	1	080 kg	176 lb	1
	2	080 kg	176 lb	1
	3	080 kg	176 lb	1
	4	080 kg	176 lb	1
	5	080 kg	176 lb	1
Incline Bench 3 sets 12 reps	1	014 kg	031 lb	12
Dumb Bell	2	016 kg	035 lb	12
	3	016 kg	035 lb	12
Decline Bench 3 sets 12 reps	1	018 kg	040 lb	12
Dumb Bell	2	020 kg	044 lb	12
	3	024 kg	053 lb	10
Suitcase Dead lifts 5 sets 5 reps	1	060 kg	132 lb	5x2
5 each hand per set	2	060 kg	132 lb	5x2
	3	060 kg	132 lb	5x2
	4	060 kg	132 lb	5x2
	5	060 kg	132 lb	5x2

ODIN! ODIN! ODIN!

[GregT.]

ODIN!  THOR!

 

   Well it is not an update with more lifting results.   It is instead a notice that this morning while lounging and snoozing in bed I bent my right knee some way and there was a pop , and a sharp pain at the top of the knee.  It went away immediately and no ache after. Fast forward to 5 mins ago. I was doing my normal morning calisthenics and I noticed my knee was not bothering me.  So I decided again to see how far I could squat without pain.  It has been getting better, but slowly.  Well I grabbed the stair rail for support, as sometimes the pan has been sharp enough to make me lose balance and I squatted on my hells into a full squat!  I mean down to the point I looked like an asian in a field.  I felt a little tightness in the knee but no pain.  I feel it is weak but I got all the way down!  I will take it slow for a couple days, and just do a set of 10 deep squats a day, but I will be on that Squat rack January 2018!  I so miss squats!  So doing the leg press has helped and apparently moving my legs in search of that perfect, war/cool spot in the blankets has magical healing properties, lol.

 

This was me, if I was asian, If I wasn't fat and I lived in Black and White.  But yeah me this morning !