Greg T and the temple of Fe

[Mrs Van]

I understand the frustration when you are supposed to work fast through a series of exercises and the other person doesn't. Of course didn't have it with lifts, but year before last with BW training for OCR. My one friend said she would like to train with, but ... it didn't last long. She wasn't interested in doing it properly, and couldn't care that I told her bad form can hurt her...

 

Woot! Woot! for having your knee functional again. Something popped loose and released tension or something. Glad for you.

[Hazard]

Surely Brodin has rewarded your hard work in the Temple with the gift of a functional knee!

 

[GregT.]

48 minutes ago, Hazard said:

Brodin

 

 

I didn't know this existed, but I am hopping that I am admitted to Abshard, and my ascendance into Swolehalla.  I may get into this Whole thing.  I just hope it doesn't offend ODIN!  

[GregT.]

ODIN!  THOR!

 

   Well good day in the gym.  My partner is on a special project for the next two weeks, and is unlikely to make it to the gym.  I worked with another guy that is there all the time and wanted to get in on the bench, and decided to do my whole workout.  On Bench press, I did singles as well as what is on the chart.  I did 75kg (165 lb)  for ten singles, just didn't have room or time to modify the sheet.  I am looking at modifying the workout, as we have been on this for about 6 weeks.  I am looking at going to a 85% 1RM reverse pyramid workout to see if I can get some more size and get some strength gains.  I plan to do this for a month and see what happens.  I am planning to talk to my workout partner, and go from there.  I think increasing the time under strain will help.  We have both seemed to have hit a plateau, and are not seeing gains in strength like we were.  Not surprising but doing the same thing over and over and expecting different results you know.  So something new. 

 

13-Nov-17	WT. kg	WT. Lb	Rep
Dad Lift	100.0 kg	220.0 lb	5
5 sets 5rep	110.0 kg	242.0 lb	5
	115.0 kg	253.0 lb	5
	120.0 kg	264.0 lb	5
	140.0 kg	308.0 lb	3
	00.0 kg	000.0 lb	0
	00.0 kg	000.0 lb	0
	00.0 kg	000.0 lb	0
	00.0 kg	000.0 lb	0
	00.0 kg	000.0 lb	0
Bench press BB	60.0 kg	132.0 lb	5
5 sets of 10	70.0 kg	154.0 lb	5
No hold Max Weight	80.0 kg	176.0 lb	5
	90.0 kg	198.0 lb	3
	100.0 kg	220.0 lb	3
Bonus	60.0 kg	132.0 lb	20
Decline Press	20.0 kg	044.0 lb	12
3 sets 12	22.0 kg	048.4 lb	12
Dumbell	24.0 kg	052.8 lb	12
		000.0 lb
		000.0 lb
Incline Bench
12 reps 3 sets	16.0 kg	035.2 lb	12
Dumbell	18.0 kg	039.6 lb	12
	20.0 kg	044.0 lb	12
	00.0 kg	000.0 lb	0
		000.0 lb	0
Suitcase Deadlift	70.0 kg	154.0 lb	5
3 sets of 5	70.0 kg	154.0 lb	5
	70.0 kg	154.0 lb	5
	00.0 kg	000.0 lb	0
	00.0 kg	000.0 lb	0

[GregT.]

ODIN! THOR!  Forgive ME!

 

  I was weak yesterday.  I felt weak.  I had no motivation.  I went to the gym, and I had a hard time getting it going.  My mind was elsewhere, mostly thinking of the issue with my wife. ( read more at Powering on to Curacao )  I got on the leg press and got to work, and even at set 10 I was distracted.  I continued over to curls and same thing, I was going through the motions but just not feeling it.  I did the opposite of the curls with pushdowns, just to balance it out.  I then terminated my lift day and went to the gym and played basketball for 2 hours.  My time in the Temple was not serious today.  I hope that I can get back on track on Thursday.

 

So here is the sad, sad chart.

 

14-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
4 s, up 4 s down	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
Curls Straight bar	17.5 kg	038.5 lb	12
5 sets of 10-12	20.0 kg	044.0 lb	12
	25.0 kg	055.0 lb	10
	25.0 kg	055.0 lb	12
	25.0 kg	055.0 lb	8
Calf raises		000.0 lb
5 sets 12		000.0 lb
Blew it off		000.0 lb
		000.0 lb
		000.0 lb
Push Downs
12 reps 5 sets	20.0 kg	044.0 lb	12
Dumbell	20.0 kg	044.0 lb	12
	20.0 kg	044.0 lb	12
	20.0 kg	044.0 lb	12
	20.0 kg	044.0 lb	12
Reverse Roman Chair		000.0 lb
3 sets of 5		000.0 lb
10 kg weight		000.0 lb
Blew it off		000.0 lb
		000.0 lb
Wall Walk		000.0 lb
5 sets 10 second hold		000.0 lb
Blew it off		000.0 lb
		000.0 lb
		000.0 lb

[GregT.]

Ok I don't normally do this but.

 

  ODIN! THOR!  Inspire me!

 

I am headed in to the gym again today for an upper body work out.  I am planning to hit it hard.  I am trying to figure out if I should just see how it goes, or if I should try and get myself angry so I hit it like :

 

 

I may do both.  I might just go in and see how I feel and if it is apathy like Tuesday, I will get angry and workout angry.

 

[Mrs Van]

Go get those weights!

[GregT.]

BRODIN! Look to me!

 

Sunday 19 Nov 2017 Gym sheet

 

Felt pretty good.  Did good lifts had one failure of left shoulder on Dumb bell Bench, I could do the weight easy enough but extra strain on left shoulder caused it to collapse.  I dropped weight and finished out.

 

Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Bent rows 5 sets 5 reps	1	040 kg	088 lb	5
	2	060 kg	132 lb	5
	3	070 kg	154 lb	5
	4	073 kg	160 lb	5
	5	080 kg	176 lb	5
Close Grip Bench Press	1	025 kg	055 lb	12
5 sets of 10-12	2	025 kg	055 lb	12
Used EZ bar	3	025 kg	055 lb	12
	4	025 kg	055 lb	12
	5	048 kg	105 lb	12
Pushdowns	6	018 kg	040 lb	12
	7	018 kg	040 lb	12
	8	018 kg	040 lb	12
	9	018 kg	040 lb	12
	10	018 kg	040 lb	12
Pullovers 5 sets 12 reps	1	013 kg	028 lb	12
	2	018 kg	039 lb	12
	3	023 kg	050 lb	12
	4	023 kg	050 lb	12
	5	025 kg	055 lb	12
Dumbell Bench 5 sets 12 reps	1	020 kg	044 lb	12
	2	020 kg	044 lb	12
	3	020 kg	044 lb	12
Roman Chair	1	000 kg	000 lb	15
15 reps 5 sets	2	010 kg	022 lb	15
	3	010 kg	022 lb	15
	4	010 kg	022 lb	15
	5	010 kg	022 lb	15

[GregT.]

Well, Yesterdays lift didn't happen.  The Expats ( the basketball team I'm on) had a practice yesterday after work, and I went, and broke myself.  I went after a loose ball and on my 2nd or third stride I felt something give in my right foot.  I limped over to the bench and that was it.  I went home iced it and started stretching it.  This morning I could move it in all directions with minor or no pain and all was  good until I put it on the floor.  Then it felt like I had stepped on a punji stake.  It got a little better as I moved around, but still very bad.  I can barley walk even with a cane.   Well after some internet searching I believe I know what I did.  I have a nice Plantar Fasciitis going on.  Basically I sprained or slightly tore the fascia/tendon that runs from the arch of the foot to the heal.  I have an appointment with a Orthopedist tonight at 6.

 

  Well I was going to the gym today, upper body.  But I just got a message from my workout partner that he must work OT today, so he won't make it.  Since I was going to rely on him to ferry me weights, I am out of the gym today.  I am not in a happy place.  I am finally seeing some results and now I am being set back by injury. 

 

ODIN!

 

  

[Mrs Van]

I'm so sorry to hear about your injury. Hope the Ortho will be able to give you some advice on what exercises you can continue with. Do what you can, leave what you can't and just look forward.

[GregT.]

ODIN! THOR! WITNESS!

 

 

I was back in the Temple yesterday!  It had been a poopy week since I was out due to injury and holiday.  However I did go back and I went back with a plan!

My workout partner has had a bad 5 days as the system he  works n has had multiple failures at different locations and he has been called out for them.  Sop I was on my own at the Temple yesterday.  As is the protocol on the first missed workout by one of us, it is a focus day.  That means we look at what we need to focus on or think we do and work on that by ourselves.  So I wanted to work Bi's, tri's and Traps.    This is what I did.  I Started with Bicep curls using the preacher seat and a E-Z curl bar.

 

I was going to try something new and well I did.  I did 10 sets of 12 using moderate weight but using time under tension as my motivator.  I did a zero set of just the bar to warm up and then did 10 sets of 12 repetitions using 17.5 kg (38.5 lb).  this is about 60% of my max weight so I was having no trouble through the first 5 sets lol.  I was doing the exercise with a 4 count up and a 4 count down and at the bottom I was not allowing my elbow to lock out to keep negative tension on the muscle.  At the top I was holding the squeeze for 3 count.   I had my phone with me and a timer for 30 seconds.  I was completing the set and would grab my note pad, record the set and start the timer.  At 20 seconds I would pick up the pone, and when it hit 30, I rest it.  Picked up the bar and began.  I believe I was allowing myself about 35 seconds between sets.  Well by the time I got to set 6 reps 10 to 12 were getting difficult.  At set 8, I was having to force reps 11 and 12, by concentrating on finishing the movement at top as I was nearly at fail.  On Set 10 I was yelling to get the reps 10 to 12 up, and completed.  I did enjoy the pump though, and it made me happy to know I am seeing my arms grow. 

 

Next was reverse curls, standing with a straight bar.

 

I did this at a lower weight since I had just worked the biceps, but felt this a good super set. I did not warm up this as I was still warm from curls.  I did 5 sets of 10 reps with 12.5 kg (27.5 lbs)  This was too light and I will increase it the next time I do it.  I was able to complete the reps and sets with little difficulty.  I was having a little strain on rep 10 after 3rd set.  I was using standard lift on this as I controlled the descent and exploded up on each rep.  I was also squeezing the straight bar at the top of the movement.  I used a 30 second interval between as maximum, but I was going faster than this.  As soon as I had controlled my breathing again I did another set.

 

I moved over to Push downs next.  I can't work the front without the back too.  I was doing 5 sets of 15 reps using 17.5 kg (38.5 lb).  I was using the rope handles and doing a bottom spread with wrist turn down .  I was also ensuring that I was keeping tension on the muscle the entire time by not allowing the weight to bottom out.  I was exploding down and giving a 3 count back up.  This was also done at about 70% of my max weight for a set of 12.  this allowed me to get in a longer push and time under tension as well as really work on form.  I was able to complete all of the reps and sets, however even on the first set, rep 13 to 15 were burning.  Each set got progressively worse on the burning where by set 5 I was feeling it strongly by rep 7.  On the final set I had to stop at rep 12, I just could not take the burn, and I was losing form.  I rested for 15 seconds and then finished out the set.  I Was using my timer again between sets to allow no more than 30 seconds between sets.  By this pint where my biceps and triceps had full pump, my arms looked like enlarges tubes of mat.  No definition at all lol.  My shirt sleeves were suitably impressed but looking a them I was not.

 

The final lifting exercise for the day was Hi pulls. 

I was pretty tired at this point but I wanted to do something else, and since I am still nursing the shoulder I was limited on what I could do by myself.  So traps and High pulls got the nod.  I did 5 sets of 5 for this exercise.  One of the reasons for m doing it was to see if it would be possible to do dead lifts with my foot injury.  I do high pulls from the floor using a loaded bar bell.  The movement is starting like a dead lift and instead of pulling the weight  up to your thighs as with a deadlift you have a very close grip and pull the weight to your chin.

I loaded the bar with 60 kg ( 135 lb).  I took my stance and I went to work.  I had no pain in my foot, which made me happy and got the juices flowing to power this lift.  60 kg is about 80% of my max on this exercise and be able to maintain form for 5 reps.  Unlike the other exercises where I was going for time under tension this is an explosive exercise so I just went with it.  I did make sure to control the weight on the way back to the floor between reps.  I as able to get all of the reps and sets completed with 30 seconds between sets.   I was sweating like I was in a rain storm.  I was actually able to finish the last 2 sets stronger and in better from than the second or third set.  I really like these type of exercises that are power moves and use multiple joints. 

 

 

Well Let me know what you think of the added pictures for the exercises.  I thought it might help someone that stumbled on them, and if anyone sees me doing it wrong to tell me,  please.

 

I am going to put the chart of exercises in as well, thanks for stopping by,

I finished the day with 3 sets of 15 un-weighted roman chair.  I did these mostly to just stretch out a bit.

 

 

 

Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Seated Curls	1	018 kg	039 lb	12
EZ bar 12 reps	2	018 kg	039 lb	12
	3	018 kg	039 lb	12
	4	018 kg	039 lb	12
	5	018 kg	039 lb	12
	6	018 kg	039 lb	12
	7	018 kg	039 lb	12
	8	018 kg	039 lb	12
	9	018 kg	039 lb	12
	10	018 kg	039 lb	12
Reverse Curls	1	013 kg	028 lb	10
5 sets of 10,	2	013 kg	028 lb	10
	3	013 kg	028 lb	10
	4	013 kg	028 lb	10
	5	013 kg	028 lb	10
Push Downs	1	018 kg	039 lb	15
5 sets of 15	2	018 kg	039 lb	15
	3	018 kg	039 lb	15
	4	018 kg	039 lb	15
	5	018 kg	039 lb	15
High Pulls	1	060 kg	132 lb	5
5 sets of 5	2	060 kg	132 lb	5
	3	060 kg	132 lb	5
	4	060 kg	132 lb	5
	5	060 kg	132 lb	5
Roman Chair	1	000 kg	000 lb	15
3 sets of 15	2	000 kg	000 lb	15
	3	000 kg	000 lb	15

 

 

[GregT.]

ODIN! THOR!  WITNESS!

 

Gym was fantastic!  Got there right at 1330, and got changed and did a light warm up while I pre-staged the squat rack and such for the days lifts.  While I waited for my workout partner I did some squats in the squat rack with just the bar and I was able to go all the way down and Up with no knee pain.  Oh Yes Squats are Coming this winter!

 

  Did a mixed leg day today.  I decided not to do calf raises in deference to my injured foot.  I will try them next week and see if I can do them.  So went to leg press.  Did 10 sets of 10  with 50% max weight.  The machine only goes to 200 kg so we set it at 100 kg.  I need to increase this to at least 150 kg, as I am able to complete all of the sets with no trouble and not even close to muscle failure as I am supposed to reach.

 

  The Shoulder exercises today were Front Press Push :

 

 

These are the first overhead pushes I attempted for a month.  When I started PT they asked me to not do any until they finished so I agreed.  I had no shoulder pain but this is 85% of my previous max and it seemed awful heavy lol.  SO more of these to come.  I am going to hold off on doing behind the neck presses for another week, since they put more strain on the shoulder.  no point in pushing to hard to fast and end up n the sidelines again.  We did 5 sets of 5 and then upped the weight and did 5 singles.  I felt it in all the right places and think I can gain the strength back fairly quickly.   We did super set these with single arm barbell presses.  This was done with a lighter weight (12.5 kg) and done until failure for each arm.  the idea was to hold this barbell in one hand control the angle, keep it level and do one arm presses to failure.   I was able to do all of the exercises with this weight for more than 10 reps, so next time I will increase the weight.  This is a great ay to work on the stabilizers for the push press exercise.

 

The Next shoulder exercise was Scott Presses:

 

 

We did 3 sets of 12 for this and I was pretty happy with this too.  I was able to maintain good form on all sets from 8, 12 and 14 kg.  On 14 kg I started to lose form at rep 8, so I dropped back to 12kg and finished the last 4 with good form.

 

Roman Chair was done using a 20 kg ( 45 lb) weight held to the chest.  I have had a hard time for a while now doing these and feeling a strain at all.  I can do more of them to get the burn, but the reps are getting pretty high, almost 30.  So I decided to go for more resistance.  Well it worked.  I was feeling this exercise from 1 set 8 rep and by the 3rd set 8 rep I was yelling to get the rep completed.  Felt good. 

 

 

Reverse Roman Chair,  This is a fun new one for my partner and I.  We do it for reps of 10, first 5 are slow down, rapid up from a horizontal position.  The last 5 are done with a 3 second hold in the horizontal position.  We also add a 10 kg weight under our chin as well.  This will make your abs cry.  You need to keep the core tight the entire movement and it looks easy and restful but I think this is where my shirt got the most wet.

 

 

 

That was the end I the temple today, and It was a good one.  I had to wring my shirt out in the parking lot and pull the spare I have in the car incase of roadside emergency to ride home.  I am looking forward to another great workout today.

 

  Thanks for following!  Again if the illustrations are just in the way let me know.  Chart f today to follow.

 

ODIN! ODIN ODIN!

 

 

 

Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Squats 10 sets 10 reps	1	100 kg	220 lb	10	5	200
3-5 singles /Leg Press	2	100 kg	220 lb	10	5	200
50% max	3	100 kg	220 lb	10	5	200
	4	100 kg	220 lb	10	5	200
	5	100 kg	220 lb	10	5	200
	6	100 kg	220 lb	10	1	200
	7	100 kg	220 lb	10	1	200
	8	100 kg	220 lb	10	1	200
	9	100 kg	220 lb	10	1	200
	10	100 kg	220 lb	10	1	200
Front Push Pres	1	040 kg	088 lb	5
5 sets of 5,	2	040 kg	088 lb	5
3 to 5 singles	3	040 kg	088 lb	5
	4	040 kg	088 lb	5
	5	040 kg	088 lb	5
	1	050 kg	110 lb	1
	2	050 kg	110 lb	1
	3	050 kg	110 lb	1
	4	050 kg	110 lb	1
	5	050 kg	110 lb	1
Scott Press	1	008 kg	018 lb	12	12	17.5
3 sets of 12	2	012 kg	026 lb	12	10	22.5
	3	014 kg	031 lb	12	8	25
Single Arm Barbell Press
Supersetted with Push Press	ALL 5 rep	013 kg	028 lb	15
Roman chair	1	020 kg	044 lb	15		10
with 20 KG	2	020 kg	044 lb	15		10
5 sets of 15	3	020 kg	044 lb	15		10
	4	020 kg	044 lb	15		10
	5	020 kg	044 lb	15		10
Reverse Roman Chair	1	010 kg	022 lb	10	15	25
5 sets of 15	2	010 kg	022 lb	10	15	25
	3	010 kg	022 lb	10	15	25
	4	010 kg	022 lb	10	15	25
	5	010 kg	022 lb	10	15	25

 

[GregT.]

Odin! Thor ! WITNESS!

 

The temple was Dark when I entered yesterday.  The Lights were off, the Televisions all off, and no one stirred in the building.  It felt like a Friday or Saturday work out.  To keep this feeling I did not turn on any electrical appliances other than my music.   I wanted an intense workout.  When we come in on the weekend, we are alone, and we have our most hardcore workouts.  Well yesterday did not disappoint!

 

   I set up the Dead lift as or first exercise, and also prepped the flat bench.  My work out partner showed up and we began.  I told him the course of exercises we were going to complete and he was a bit staggered by the first one.  Deadlift, 10 sets of 5 at 110kg (242 lbs) .  I also told him I want to pick up the pace.  So we got to work.  Warmed up with 60 kg ( 135 lbs) as a 0 set.  We started a good pace, I finished my set, and my partner got in a soon as I cleared out, he re-centered the weight and went to it.  We were averaging 32 seconds between sets for all 10.  We were both dripping sweat by the time we finished.  Looked like it was 17 minutes for both of us to do the whole exercise.  I tell you what, if you do 50 deadlifts and aren't sweating at the end, you are doing them wrong lol.    This set the tone for the whole workout and I am glad that it did. 

 

 

 

We were going big right away and moved to the Bench Press.  Both of us have been off for about a week, Me due to injury and my partner a little longer due to special work project.  So We didn't feel as strong as we were.  5 sets of 5 bench press and 5 singles.  Singles are 80 % of the daily max.  We decided to do 90%.  The weight seemed much heavier than in the past but, we pushed them out.  I believe we will beat our current max of 100 kg(225 lb) befoe the end of the year.

 

 

 

Moving on to more chest, got to have big chesticles right?   We went to Incline Dumbbell press and super set that with Decline Dumbbell presses.  These really work the support muscles for bench press as well as develop the upper and lower chest.  We were both working hard to get these done with even the first set our arms were quaking. 

 

 

 

The Final exercise for the day was back to our friend the deadlift bar.  This was Suit case Deadlifts.

 

 

This is a tough exercise as it really relies on hand strength and after all of our other exercises, our hands were tired.  We did get it done though.  We were trying to concentrate on form and speed.  You have to be careful to keep the bar level.  It does like to teeter back and forth.  We jumped right in and started doing these.  I initially though we would do 80kg (176 lb) as I was tired of doing the same weight all the time, but when I reached down to pick it up, yeah that was not happening.  So back to 60 kg ( 135 lb) and alifting we began.  This was an aerobic event as well as we were both puffing and dripping with sweat.  Felt good though.  We completed all of the sets and 5 sets of 5 each side, and had to stand around for almost 10 mins to catch our breath and compose ourselves.  My shirt was soaked from colar to hem front and back.  We got all of this done in 1 hour 10 mins ( 70 mins).  That is the pace we need!  It was a great workout and as a result, I slept like a log and today is the first in a long while I awoke with some soreness from exercise.   Looking forward to tomorrows adventure at the Temple.   Here is the Chart if you are keeping score at home.

 

Exercise	SET	Wt. kg	Wt. lb	Rep	Prev Rep	Prev wt kg
Deadlift (10 sets of 5)	1	110 kg	242 lb	5	1	110
	2	110 kg	242 lb	5	1	110
	3	110 kg	242 lb	5	1	110
	4	110 kg	242 lb	5	1	110
	5	110 kg	242 lb	5	1	110
	6	110 kg	242 lb	5	1	110
	7	110 kg	242 lb	5	1	110
	8	110 kg	242 lb	5	1	110
	9	110 kg	242 lb	5	1	110
	10	110 kg	242 lb	5	1	110
Bench Press	1	060 kg	132 lb	5	5	50
5 sets of 5, 3-5 sets of singles	2	080 kg	176 lb	5	5	60
	3	090 kg	198 lb	5	5	70
	4	100 kg	220 lb	3	5	80
	5	100 kg	220 lb	1	5	90
Singles	1	090 kg	198 lb	2	1	80
	2	090 kg	198 lb	1	1	80
	3	090 kg	198 lb	1	1	80
	4	090 kg	198 lb	1	1	80
	5	090 kg	198 lb	1	1	80
Incline Bench 3 sets 12 reps	1	016 kg	035 lb	12	12	14
Dumb Bell	2	018 kg	040 lb	12	12	16
	3	020 kg	044 lb	8	12	16
Decline Bench 3 sets 12 reps	1	020 kg	044 lb	12	12	18
Dumb Bell	2	020 kg	044 lb	12	12	20
	3	020 kg	044 lb	12	10	24
Suitcase Dead lifts 5 sets 5 reps	1	060 kg	132 lb	5x2	5x2	60
5 each hand per set	2	060 kg	132 lb	5x2	5x2	60
	3	060 kg	132 lb	5x2	5x2	60
	4	060 kg	132 lb	5x2	5x2	60
	5	060 kg	132 lb	5x2	5x2	60
Thanks for your Support, and Lift Heavy!

[GregT.]

I am going to fold this into the Powering on to Curacao line.  I am just not getting both done.  Thanks for both of you following and posting.  Please join me at Powering On to Curacao, continues.