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PostPosted: Mon Jun 16, 2008 9:20 am 
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Location: Kudjip, Papua New Guinea
Monday, 16 June

Sleep-I honestly don't remember.

Wt. 185# Stuck.

Not a bad work day, steady pace out by 3:45. Sam couldn't lift in the afternoon, so I went home and thought that I'd just play with the slosh tube a little. Since the new routine is upper-body intensive, this seemed a chance to do a little lower-body work, squats, lunges. WRONG. Handling the slosh tube always gives the upper body a work-out, regardless of what you do with it. So I wrestled it onto my shoulders several times, and finally managed to keep it there long enough to start a lunge. To failure on first lunge!

Due to an evening obligation, we couldn't make it to the gym until about 9PM. Sam and I, and then three visitors came to check out the weight room. A little distracting. Sam tired (lack of sleep and a long afternoon driving the visiting team), not well-nourished, not well-hydrated, and sore from new lifts. I was tired just because it was late.


Flat bench
135#x7
125#x8
110#x12

Close-grip bench
110# 8/6

Chins
+6# 3/3/3/3/3(F)

Cable Upr Row
10 plates 5/5/10

BO DB row
33#x10
41#x5/10

Hammer curls
25# 5/5/7


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PostPosted: Wed Jun 18, 2008 8:22 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 18 June

Sleep 4.5 hr. (on call)

Afternoon "off". Admin stuff, built an abduction splint for one of my club-foot patients, to the gym with Sam at 4.

First "heavy bench day" of new program. I shouldn't be doing this so tired.

Bench
95#x10
135#x3
160#x1
170#x1
185# would have been new PR, failed

Skull Crushers
45# 5/5/10/8/10

Chins
Planned to do both reps and sets to failure, but too tired for this, and time pressures due to evening plans
4/3/4/4/3/2

Cable Upright Row
11 plates, 5/5/8

DB Row
45# 5/5/10

Hammers
25# 5/5/7

1.5 hr. very tired, not "good" tired


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PostPosted: Thu Jun 19, 2008 7:23 am 
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Location: Kudjip, Papua New Guinea
Thursday, 19 June

Sleep 7 hours

Weight 185#

Work steady, not stressful. To "gym" at about 4:15. Swept, vacuumed (I don't see that in anyone else's routine) and started working out at 4:30. Just me.

Stretches

Tried again to use the eliptical. Hoped it would have something to mimic Tabata in the pre-programmed resistance schemes, but no. And it doesn't seem to be programmable.

Chair-steps, 25 each leg.

Box (chair) -jumps, 10.

DeFranco BB complex, 45#, 1 round

Stretches

Home at 5:05.


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PostPosted: Sat Jun 21, 2008 2:02 am 
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Location: Kudjip, Papua New Guinea
Saturday, 21 June

Sleep 7 hr (8 hr prev night)

No call, quiet morning. To wt. room about 2 PM. Sam away with group. Jeff came later. With Sam away, I used this as a chance to do my usual workout, including lower body work, rather than the bench specialization stuff I've been doing with Sam. CD player didn't work, so no music. Boring rests between sets.

Chins
6/6/4/4/2 =22 Disappointing.


Deadlift
135#5
215#x3 On the third lift felt a definite, slightly sharp pain across by back at about the L5 level. I stopped at that point. Later it didn't feel too bad, and I was tempted to try again, but thought better of it. It's been over 2 weeks since I deaded, so I should have either gone down a little or at least used the same weight as last time. Disappointing.

Press
65#x8
95#x1 Knew that this is too much for today
85#x5/5/5/5/6 So, lower weight than last time I did this. Disappointing.

Weighted Walking Lunges
30# 25 or 30 steps (Jeff came in during these, and I lost count)

No stretching. I'll try to do some at home.

About 1:45. Generally a disappointing day at the gym.


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PostPosted: Mon Jun 23, 2008 6:41 am 
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Location: Kudjip, Papua New Guinea
Monday, 23 June

Sleep, 6 hr.

Work not bad for Monday. I'm on call, and I don't usually work out while on call, but I went ahead. To the wt. room at about 4:35. Just Sam and me. Doing the upper body/bench routine, tweaked a bit with suggestions from guys on the forum.

Chins
5/5/5/5/5

Bench (speed)
95# 3x7, 6x2

DB bent over rows
47#x5, 51#x5/10

Flat DB Press
41# 5/5/12

Cable Upright Row
12 plates 5/5/8

Face Pulls with ext rot, towel for grip
3 plates 5/5/10

Hammers
30# 5/5/5

Home about 6.

This time I really did stretch at home.


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PostPosted: Wed Jun 25, 2008 9:13 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 15 June

Sleep 7 hr., much less the night before.

Afternoon off. Email, reading, to wt. room about 3:30. Sam has been working with the volunteer team that are hear building a new building, doing fairly heavy work on the construction site, and this afternoon is translating for part of the team out visiting a church. So, worked out alone. No spotter.


Chins
Supinated grip 6
Pronated grip 2
SG 5
PG 2
SG 5/5/5/4

Rear Squats
45# 10
Box Squats
BW 10
45# 10/10/10

Incline DB Press
35# 1/10/10

BO DB Row
53# 5
58# 5/5

Cable Upright Rows
12 plates 5/5/5

Seated DB Power Cleans
15# 10/10/10

Comments:
Chins. Chin-ups rock for me right now. It fells really good to make some progress. Doing some grip variations.
Press. No spotter, and this was supposed to be heavy bench day, so did some inclines with DBs.
Squat. I have a lot of "grove greasing" to do. Focused on form. I'm starting to be able to tell the difference that some of the form points that people have been telling me can make. My "box" is a square plastic bucket that has a sharp ridge around the edge, so it's easy to feel where I am on the box, and how far back my rear is on it. Back is still bothering, so I'm going to keep doing body-weight or empty bar for a while.
DB Power Cleans. New exercise, so starting light, and feeling my way.


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PostPosted: Mon Jun 30, 2008 7:09 am 
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Location: Kudjip, Papua New Guinea
Monday, 30 June

Sleep 6 hours

Work steady, but not chaotic. To the weight room at about 4:30. Jeff and Sam both lifting.

I didn't note last Wednesday, because at the time I thought it was trivial, that I felt a bit of a tweak in my low back after doing the DB rows. By that night it was hurting a lot, and by next morning very painful. I took naproxen and Tylenol and didn't miss any work. Lots of ice, several times a day. By Friday evening was only bothering if I sat/stood a lot. Just staying on my feet not bad. No lifting Saturday. I'm thinking that this was a cumulative overuse sort of thing. I won't do anything that uses the low back even as a stabilizer for at least 2 weeks. Still on the bench routine with Sam.

Chin (all supinated grip)
6/6/6/6/4 (28 in 5 sets--PR)

Bench
95# x 7
115 x 7
130 x 7
145 x 4

DB rows*
53# 5/5/8

Inclined DB press*
37# 7/7/10

Cable Upright Rows
12 1/2 plates 5

External Rotations (new exercise)
20# 5/5/3

Notes--
Cable Rows--remembered (felt, actually) that lumbar erectors work to stabilize these, so stopped after 1 set, and will skip until after the back heals
*Didn't have my notebook, so couldn't remember what weights I was using last time.


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PostPosted: Wed Jul 02, 2008 8:09 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 2 July

Sleep about 5 hours, fragmented

Wt. (yesterday) 184#

Afternoon off. Computer work, to shop to build abduction splint, to gym at 3:30 with Sam. Sam bad day, very tired.

Chins
6/6/6/6/6 PR

Bench
95#x10
135#x3
145#x3
155#x3
135#x5

BO DB rows
60# 5/5/5

Lateral Raise (new exercise)
15# 5/5/5

Seated DB Pwr Clean
15# 5/5/10

Left about 5:15


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PostPosted: Sun Jul 06, 2008 9:54 pm 
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Location: Kudjip, Papua New Guinea
Saturday, 5 July

Technically, day off. Went to the wt. room to spot for Jeff (yet another max bench attempt), and couldn't stay away from the chin bar.

Chins
Variety of grip widths and both pronated and supinated. Didn't really keep track. Probably 8 sets from 5 or 6 down to 2.


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PostPosted: Wed Jul 09, 2008 7:53 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 9 July

Sleep 7 hours

Wt. 182#! Woo-hoo! Now officially the lowest it's been in, well, I'm not sure, but probably since my first or second year of marriage, so maybe 30 years. Down 46# from August, 2007 (my all time high).

Afternoon off; drove to Hagen with my wife, did some business, ate at a little cafe. To gym at about 3:45 with Sam.

Chins
7/7/6/6/6 (almost 7 on last set) Total 32, PR

Bench--Speed day
110# for 5 sets, bar a little slow, 105# was just right
Total 9 sets, rotating close, mid and wide grips

DB Row
61# 5/5/5

Incl DB Press
35# 8/8/8

Lat Raise
17# 5/5/5

External Rotations
17# 5/4/4 (right failed before left-most of my DB work is opposite)

Experimented with very few and light Pallof Press, Cable Pull-Through, and GHR. I'll start these more systematically next week if the back is still improving.

Home at 5:15

Stretching at home.


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PostPosted: Sat Jul 12, 2008 9:28 am 
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Location: Kudjip, Papua New Guinea
Saturday, 12 July

Sleep 6 hr.

Wt. 182

Completely off from work. Power off on station due to repair work on power lines. Slept in, read, worked in wood shop (building box for box squats and for box jumps, etc.), lifted in afternoon. Sam away, Jeff just finishing as I arrived.

Box jumps onto chair
0, really. The chair broke on the first jump. Shattered, really (a plastic chair). Landed on feet.

Chins
7/7/7/6/5 total 32 in 5 sets

Inclined DB bench press
31# 12
35# 10
38# 8

DB Row
67# 5
63# 5
63# 6

Lateral Raise
17# 5/5/5

Alternated:
Cable internal rotations
Cable external rotations
2 plates 5x5

Pallof Presses
4 plates 3x10

Cable pull-throughs
4 plates 3x10

GHR
3


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 Post subject:
PostPosted: Thu Jul 17, 2008 9:20 am 
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Location: Kudjip, Papua New Guinea
Thursday, 17 July

Sleep 6 hr.

Wt. 179 woo-hoo!

Haven't lifted since Saturday (work ran late both Monday and yesterday. Today work lighter, to gym about 5:00. Just me. Workout briefly interrupted by a message that my wife was in the ER with an arrow wound.

Chins
7/7/5/5/5

Bench (no spotter)
Inclined DB
31#x12
15#x10
41#x8

Bent over DB rows
65# 5/5/5

Cable pull-throughs
5 plates, 15/15/15

Step-ups 14"
15/15/15

Pallof Press
5 plates
12/12/12

Push-up iso hold
Full extension 45 sec
Mid-range 30 sec
Just off floor 22 sec

Side pillar planks
3x30 each arm

Stretching
quads, IT bands, shoulders

Left about 6:30

Ironically, in an effort to save a few steps (you wouldn't want to exercise too much going home from the gym) I took a short-cut home in the dark. Stepped into a shallow drainage ditch that I knew was there, and have stepped over dozens of time, scraped my arm and knees.


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PostPosted: Sat Jul 19, 2008 11:57 pm 
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Location: Kudjip, Papua New Guinea
Saturday, 19 July

Sleep 5-6 multiply-interrupted hr.

Rounds in AM, then to wood shop for 1 hr, and home to read. To gym at about 4:00. Jeff there to spot and be spotted for.

Chins
7/7/6/5/5 Total 30. Time for a change.

Bench
135 x 3
145 x 3
160 x 3 (3rm)

DB bent over rows
65# 5/5/7

Pull-Throughs
5 plt x 15
6 plt x 15/15

Lunges
BW x 12
9# DBs x 12
13# DBs x 12

Pallof Press
6 plt 12/12/12

PU Iso Holds
Top 70 sec
Mid 38 sec
Low 27 sec

Side pillar planks
35 sec each side

Home about 5:45


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PostPosted: Wed Jul 23, 2008 8:53 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 23 July

Sleep 7 hr.

Weight 180#

Afternoon off. Worked in wood shop. To gym with Sam at 5:30. He hurt his arm in softball, so not lifting, just keeping me company.

Chins
BW+10#
3/3/3/3/3

Bench
135# x 3
145# x 3
155# x 3

DB Row
69#
5/5/5 each hand
Probably increasing wt. too fast.

Pull-throughs
6 plates
15/15/15

Step Ups 14"
BW x 15
9# x 15
13# x 15

Pallof Press
6 plates
15/15/15

PU Iso Hold
low position 33 sec
mid extension 46 sec
full extension 75 sec

Side pillar planks
3 sets 40 sec. each arm

Left at 7:00

Stretching at home later


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PostPosted: Sat Jul 26, 2008 9:10 am 
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Location: Kudjip, Papua New Guinea
Saturday, 26 July

Sleep 6 hr.*

Wt. 180. Stuck again.

The day of the pig roast for Sam's graduation/farewell from PNG. A long day ahead. To gym at 12:00 noon, with Jeff.

Chins
BW + 13# 3/3/3/3/4

Bench
110 x 5
125 x 6
145 x 4

DB Row
71# 5/5/5

Pull-Throughs
7 plt 15/15/15

Lunges with DBs
2x9# x 15
2x13# x 15
2x19# x 15

Pallof Press
6 plt x 15
5 plt x 15

Cut things short because of pig roast for Sam. Left at 1:15.**

*Got up early to kill pigs. Failed to kill my pig on the first blow--Sam finished him for me. I couldn't hit him again as he had wrapped his rope around my legs. Sam killed his three, including a huge one, each on the first blow. He's killed quite a few, this was my first try.
**Big party! 365 invited guests. Probably 50 friends helped to prepare the food, cut firewood, prepare the cooking pit, etc. Pit-roast 4 pigs! Also about 60 chickens, 70 stalks of cooking bananas, countless sweet potatoes, taro, greens; some of this cooked in the pit with the pigs, some in pots. Also lots of pineapples, cake. Barely enough food for the guests, but we made it. Rain cut the speech-making short, thankfully!


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