ExRx.net

Enforced rest day, yesterday.

Date: 03JUN10
Gym: NA
Week/day: NS24-R3

Rehab: (2 by10):
touchdowns
BW calf singles
leg lifts 5#

Stretch (1*30)
calf/shin
ham
hips ext rot
quad
glute
hip flexor

Supplements: multi and gluc/chondroit, biotin and gluc

Assessment:
* Workout: NA
* Diet: on track. Normal foods.
* Weight: 165 (+0).
* Work: Easy. Got it done.

Same today. Resume normal activities tomorrow.

Date: 04JUN10
Gym: NA
Week/day: NS24-R4

Rehab: (2 by10):
touchdowns
BW calf singles
leg lifts 5#

Stretch (1*30)
calf/shin
ham
hips ext rot
quad
glute
hip flexor

Supplements: multi and gluc/chondroit, biotin and gluc

Assessment:
* Workout: NA
* Diet: on track. Normal foods.
* Weight: 165 (+1).
* Work: Easy. Got it done.

First day back working out. I snuck a bike ride in as well as the arms. But bike was just pleasant. honest, arms days are the one thing that sucks. Legs days don't. Biking definitely doesn't. Swimming...well is starting to, but really nowhere near the suck of arms lift days.

Felt fine medically, maybe one place where I tasted a little blood, but just barely and no pain and just for a sec (mid workout). Think it's fine and jawbone is healing.


Date: 05JUN10
Week: NS24A1
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
db curls 30/30#
tricep press 195/195#
seated rows 130/125#
pec flies: 110/110#
lat straight arm pulldowns: 95/95#
straight arm, v-shaped arm raises 12.5 (1)/12.5# dbs
bicycles 28/26
rot cuff, bent arm abduction (alt L/R sides) 30(1)/30#
Back Extensions, 17.5#
prone shoulder stabilization flies 5(1)/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

Tissue work: back, calves

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: multi and gluc, biotin and gluc

Assessment:
* Workout: fine. Little weak on the lifts, actually. Would have been ready to move up, but not now. Will keep these weights for a week. See about next.
* Diet: on track at 2500.
* Weight: 165(0).
* Life/work: Spent on hour on the phone with Verizon and set up a wireless router. Will help me a lot with home office and stuff like that as this place is not well wired.

First legs day back. Pretty easy. Need to make legs day harder. Figure out some compounds.

Got my bf% done today. 11.0%. Was 10.15% in FEB and 10.5% in JAN. Can tell by the skinfold numbers it was up and I think I really did gain a percent bf. Have gained muscle also as I'm well heavier now than before.

Kinda tricky to judge the lean body mass gain (from day to day variability), but somewhere between 0.5 to 5 lbm# over the 3 months (maybe 2# as best guess.) and a pound or two on top of that since January. Slow, but am gaining about a pound a month.

Number is just one more peice of uncerstain data, but makes me feel OK that I'm not dangerously lean or fat. And lifting is working. Just gotta keep going. Still confused as to maintaing at 165 or 170, given my weight jumps around 5# from lifting and carb-water.


Date: 06JUN10
Gym: Richmond Y
Week/day: NS24-L1

Cardio: none

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
calve BW singles
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 40
glutes, single leg 157.5/157.5#
hip adduction 175/170#
hip abduction 145/140#
leg extensions 95/95#
hamstring curl, seated 95/95#

Daily legs p/rehab
touchdowns
BW calf raises
leg lifts

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
calve and shin (gentle)
hamstring
hips
glutes
quads
hip flexors

Foam rolling: back and calves

Supplements: multi and gluc/chondroit, biotin and gluc/chondroit

Assessment:
* Workout: Fine.
* Diet: on track.
* Weight: 170 (+5).
* Life: work done for the night.

Date: 07JUN10
Gym: Richmond Y
Week/day: NS25-C1

Cardio: bike: 45 mins

Daily legs p/rehab
touchdowns
BW calf raises
leg lifts

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
calve and shin (gentle)
hamstring
hips
glutes
quads
hip flexors

Supplements: multi and gluc/chondroit, biotin and gluc/chondroit

Assessment:
* Workout: Easy peasy lemon squeezy.
* Diet: higher veggies really filling me up. Even with adding protein on top, Poly salads fill me up. Easy to stay in 2100 range (could go lower).
* Weight: 168 (+3).
* Life: cranking! Give myself a little 5 minute reward every half hour and try to shift tasks around some.

Went up on back extensions. Stayed same on rest (will stay here for a couple weeks.)

Date: 08JUN10
Week: NS25A2
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
db curls 30/30#
tricep press 195/195#
seated rows 130/125#
pec flies: 110/110#
lat straight arm pulldowns: 95/95#
straight arm, v-shaped arm raises 12.5 (1)/12.5# dbs
bicycles 28/26
rot cuff, bent arm abduction (alt L/R sides) 30(1)/30#
Back Extensions, 20#
prone shoulder stabilization flies 5(1)/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

Tissue work: back, calves

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: multi and gluc, biotin and gluc

Assessment:
* Workout: weak on some lifts. Surprised me that tricep press was down. Not sure if it was the week off, shifting to twice per week, or being in calorie deficit.
* Diet: on track at 2100. Lean steak tonight.
* Weight: 166(+1).
* Life/work: Cranking along. Got something to finish by Friday. will be a push, but at least I'm not stymied...am proceeding.

Snuck in a swim. Couldn't help myself. Felt good. At least I didn't bike to the gym. And I might want to go back to 6D lifting. I just miss it. And maybe biking to the gym on arms days again.

Tried some compounds. Need to figure out a better knee extension. I will play with some different angles, tomorrow, but I just suspect squat style work is just an issue for my patella.

The leg rows were fun. Liked the looks I got doing them. HA! Only one in the gym.

http://www.exrx.net/WeightExercises/Hip ... Raise.html

Really my thighs look manly anyhow even if I am not that strong...so maybe better to stick with leg extensions which surprisingly hurt the patella least. Still like to blast the glutes and hammies a bit more and different than the isolations on the machines. Even if I have to leave quads alone. Need to research GHR and faceplants and stifflegged deadlifts and all.

Really what I liked about the squats and deadlifts was not so much the muscular development but that feeling of all body work...and the sweat popping out all over me. That and taking up space in the corridor with my deadlifts and moving weights around and all. I got a little bit of that, since I'm now transferring dumbells out to the stretching area for my tib anterior exercise instead of endangering people in the freeweight room with my balancing on a step with a weight on my foot. Get a sort of stealth farmers walk out of the transfer. :)

Gonna go up on legs end of this week. WAit two weeks with arms (legs feel stronger than arms). Will get their increases on alternate weeks, so it is less of a load every two weeks to increase both upper and lower.

Date: 09JUN10
Gym: Richmond Y
Week/day: NS25-L1

Cardio: swim: 1650yds

Strength: Legs
lying cable leg flexion 25
squats on machine 90
Captain's chair, straight leg leg raises, single leg 12/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 40
glutes, single leg 157.5/157.5#
hip adduction 175/170#
hip abduction 145/140#
leg extensions 95/95#
hamstring curl, seated 95/95#

Daily legs p/rehab
touchdowns
BW calf raises
leg lifts

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
calve and shin (gentle)
hamstring
hips
glutes
quads
hip flexors

Foam rolling: back and calves

Supplements: multi and gluc/chondroit, biotin and gluc/chondroit

Assessment:
* Workout: Fine. Change squats.
* Diet: on track. Back to heavier calorie load (below 165).
* Weight: 164 (-1).
* Life: work OK. Got a reprieve for a deliverable.

Date: 10JUN10
Gym: Richmond Y
Week/day: NS25-C2

Cardio: bike: 50 mins

Daily legs p/rehab
touchdowns
BW calf raises
leg lifts

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
calve and shin (gentle)
hamstring
hips
glutes
quads
hip flexors

Supplements: multi and gluc/chondroit, biotin and gluc/chondroit

Assessment:
* Workout: Fine. Still trying to decide how often I want to lift...
* Diet: on track. Back to heavier calorie load (below 165).
* Weight: 165 (0).
* Life: work OK.

Tried swiss ball curls, vice back extensions. didn't feel like they did much. hmm...

Date: 11JUN10
Week: NS25A2
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
db curls 30/30#
tricep press 195/195#
seated rows 130/125#
pec flies: 110/110#
lat straight arm pulldowns: 95/95#
straight arm, v-shaped arm raises 12.5 (1)/12.5# dbs
bicycles 28/26
rot cuff, bent arm abduction (alt L/R sides) 30(1)/30#
Back Extensions, 20#
prone shoulder stabilization flies 5(1)/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

Tissue work: back, calves

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: multi and gluc, biotin and gluc

Assessment:
* Workout: tweaked the right pec on flies.
* Diet: on track at 2100.
* Weight: 167(+2). Had to take a second leak in the AM or woulr have been 168.
* Life/work: progres...

Added in stiff legged deadlifts. Like them.

Date: 12JUN10
Gym: Richmond Y
Week/day: NS25-L2

Cardio: swim: 1650yds

Strength: Legs
Captain's chair, straight leg leg raises, single leg 12/11
stiff-legged deadlifts, 135
lying cable leg flexion 25
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 45/40/40
glutes, single leg 157.5#
hip adduction 175/170#
hip abduction 145/140#
leg extensions 95/95#
hamstring curl, seated 95/95#

Daily legs p/rehab
touchdowns
BW calf raises
leg lifts

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
calve and shin (gentle)
hamstring
hips
glutes
quads
hip flexors

Foam rolling: forgot

Supplements: multi and gluc/chondroit, biotin and gluc/chondroit

Assessment:
* Workout: Fine.
* Diet: on track for 2500.
* Weight: 165 (0).
* Life/work: good

Getting caught up on logs

Date: 13JUN10
Week: NS25C2
Gym: NA

Cardio: Bike 30 mins


prehab/rehab:
touchdowns
BW calf raise singles
leg raise 5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

supplements: multi and gluc, biotin and gluc

Assessment:
* Workout: easy day
* Diet: on track at 2100.
* Weight: 165(+0).
* Life/work: OK

Getting caught up.

Went up on triceps.

Date: 14JUN10
Week: NS26A1
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
db curls 30/30#
tricep press 200/195#
seated rows 130/125#
pec flies: 110/110#
lat straight arm pulldowns: 95/95#
straight arm, v-shaped arm raises 12.5 (1)/12.5# dbs
bicycles 28/26
rot cuff, bent arm abduction (alt L/R sides) 30(1)/30#
Back Extensions, 20#
prone shoulder stabilization flies 5(1)/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

Tissue work: back, calves

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: multi and gluc, biotin and gluc

Assessment:
* Workout: tolerated the pec work ok. did flies early so they were easier. Dips were last so harder than normal, plus the increase. Kind of got a little scared of my pec while doing dips (didn't hurt, just mental).
* Diet: on track at 2500.
* Weight: 166(+1).
* Life/work: progres...

Last catchup for now.

Went up several legs weights.

Date: 15JUN10
Gym: Richmond Y
Week/day: NS26-L1

Cardio: swim: 500yds (had sudden pain, deep in my armpit...had to stop. Think it is a different muscle than my pec although same side...and I know the labrum is bad there too. Just lots of issues...try to train around. )

Strength: Legs
Captain's chair, straight leg leg raises, single leg 12/12
stiff-legged deadlifts, 140
lying cable leg flexion 50 (light side)
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 45/45/40
glutes, single leg 160#
hip adduction 175/175#
hip abduction 145/140#
leg extensions 100/95#
hamstring curl, seated 100/95#

Daily legs p/rehab
missed

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
calve and shin (gentle)
missed

Foam rolling: back and calves

Supplements: multi and gluc/chondroit, biotin and gluc/chondroit

Assessment:
* Workout: tolerated legs fine. Need to figure out new arm issue.
* Diet: on track for 2500.
* Weight: 165 (0).
* Life/work: busy. Progress though.

Catchup...

Date: 16JUN10
Gym: Richmond Y
Week/day: NS26-R1


Assessment:
* Workout: Total rest day for injury recovery/avoidance.
* Diet: on track for 2500. Hard time getting enough food in with work. Had some milk in my coffee. Felt bizarre. and I did use 2% rather than any of the creams. Was not an indulgence, but needed to cool it down fast and drink it before an important meeting
* Weight: 167.
* Life/work: real busy, getting lots done.

Catchup...

Date: 17JUN10
Gym: NA
Week/day: NS26-R2


Assessment:
* Workout: Total rest day for injury recovery/avoidance.
* Diet: on track for 2500.
* Weight: 167.
* Life/work: big meeting. Didn't get result I wanted, but I had done everything I could. Actually felt very self-actualized knowing that!