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Posted: Wed Oct 22, 2008 10:05 am
by Jungledoc
Wednesday, 22 October

Sleep 5 hours.

Wt. 173#

Afternoon off, computer work, then to hospital to deliver baby for a fellow missionary. Met Judy at gym at about 4:10.

Squat (goblet)
11# 2x12
20# 2x12

SS Face Pull/Press
Face pull, 88# 5/5/5/5/6
Press, 90# 5/3/3, 85# 5/5

Captain's chair
10# on feet, 3x12

Played with Suitcase DLs, DB side bends, DB shrugs

Home at about 5:30

Posted: Fri Oct 24, 2008 9:21 am
by Jungledoc
Friday, 24 October (I'm on call for the WE, so lifted today (Friday) instead of Saturday. Besides Judy was hosting a tea in honor of a friend's birthday, and I thought it best to stay away from the house.

Sleep 6 hr.

Wt. 168#. First time under 170 for 32 years.

Steady day at work. Judy busy with her tea, so I went to the gym at about 4:40, alone.

2*25# DBs

Super set chins/push-ups, rest 90 sec*
Chins 6/6/4/3/3
Push-ups 11/11/11/7/6

Pallof Press, rest 60 sec*
83# 12/12/12

Bicycles 3x15

Left at about 5:40

*Kept the rest time strict

Posted: Wed Oct 29, 2008 7:52 am
by Jungledoc
Wednesday, 29 October

Sleep 7 hours

Afternoon "off." Lot's of computer work to do, but power went off, couldn't use scanner or printer, went to gym early with Judy at 2:15.

Wt. 172#

Rack Pull
80# from floor x 5
115# from 8" x 5
175# from 10" x 5
255# from 10" x 3/3/3

45# x 10
85# 5/5/5/5/5

Face pull
33# x 10
53# x 10
73# x 5
90.5# x 5/5/5/5/5

Skipped core work--things I had to get done. Left gym at about 3:30.

Posted: Sun Nov 02, 2008 9:13 am
by Jungledoc
Saturday, 1 November

Sleep: 6hr.

Diet: halloween party last evening. Ate sugar in various delicious forms. There goes my next 6 weeks worth of "splurge days"!

Free of work responsibilities. Trip to town for shopping and lunch with Judy. Home and to the gym with her in the afternoon--don't remember any times.

BW x 15
Goblet squat
11# x 12
22# x 12
33# x 12
Barbell front squat
45# x 5*

Super Set chin-up/push-up 90 sec rest
Chin 6/6/5/3/3(23)
Push-up 7/11/11/5/6 (40)

Weight switches
11# x 4 x 5, 1' 13"

*I'm still a bit afraid of squatting because of hurting my back a few weeks (months, actually) ago, but these felt good. That's why I'm going really slowly with this. My back cramped a little afterwards, but that was gone by the time I left the gym.

Posted: Mon Nov 03, 2008 4:39 pm
by Jungledoc
Monday, 3 November

Sleep 6 hr

Wt: 172, the new plateau

Work: not bad--steady. To gym about 4:30 with Judy who was just back from a difficult trip to town. Protein shake just before workout (I wish I could get it 20 minutes or so in advance).

Bulgarian split squats
2*27.5# 5/5/5/5/5

Why can't I remember to warm up on these? I did a light set with DBs between the first and second set.
90# 5/5/5/5/6*

Face Pulls
33# x 10
73# x 7
93# x 5/5/5/5/6**

Front Planks
75 sec/60 sec/60sec

Home about 5:30

*A personal best, I believe, without digging through a bunch of old records. I felt like I wouldn't be able to make full sets, so I was pretty happy to feel like I had one more left on the last set, and I pushed it up. Tried for number 7, but stuck half-way up.
**Again, pretty happy to make sets-across plus 1 on the last. I again tried for number 7, but only got it back about even with my nose (I try to bring these to my ears). Still, it should get a comment from Peter, so worth the effort.

Posted: Wed Nov 05, 2008 8:20 am
by Jungledoc
Wednesday, 5 November

Sleep 5 hr. On call.

Afternoon "off". Computer stuff, worked in shop, to gym with Judy, 3:30.

DL/rack pulls
From floor height, 45# x 10, 135# x 7
Floor + 8", 185# x 5, 225# x 5
Floor + 10", 265# x 5/5/5*

Superset chin-ups/push-ups, 90 sec rest
Chin 5/5/5/5/4
Push-up 10/10/10/10/10

Pallof Press
33# x 12
63# x 12
83# x 12**

Posted: Sat Nov 08, 2008 9:21 am
by Jungledoc
Saturday, 8 November

Sleep: 6 hr

Weight: 172#

No work. Planned to work out at 3. Left house at 3:30, did 2 "real quick" errands, arrived at the gym at 5:00. With Judy.

BW x 15
Goblet 22# x 10
Front 45# x 5, 65# 5/5

45# x 10, 65# x 5
95# 5/5/5/3/3

Face Pull
33# x 10
63# x 7
95.5# 5/5/5/5/7

Plate Switch
11# x 4 plates, 5 "round trips" 1' 16"*

Left gym a little after 6:00.

*Stacked plates wider apart to make it a bit harder.

Posted: Mon Nov 10, 2008 5:32 am
by Jungledoc
Monday, 10 November

Sleep 5 1/2 hr.

Wt. 171# *

Moderately busy at work, but afternoon was long and drawn out, waiting for things to get done so I could leave. It was 4:45 before I got to the gym with Judy.

Bulgarians **
BW x 5/5 for warm-up
2*30# DBs for 5/5/5/5/4

Super Set chin-ups/push-ups
Chins 5/5/5
Push-ups 11/11/11 ***

Left the gym in disgrace and disgust and dysfunction at 5:45.

*I've decided to stop trying to lose weight for a while and concentrate on gaining strength. I'm deliberatly eating more!!!

**Bulgarians were shaky. The BW reps were real solid, balance-wise, but I had a lot of trouble with the weighted sets. I had trouble deciding how far away from the box my back foot was on to place my front foot. The last rep of the 4th set almost didn't happen, and 4 was all I had in the 5th.

***After my third set of chins/push-ups my arms and chest cramped up, and after waiting for 5 minutes, I decided to quit for the day. The cramps went away by about 10 minutes, and after I just felt real tired.

I waited for my wife to finish her lifts and left.

On a 10-point scale, I give this workout a solid 0.3!

Posted: Sat Nov 15, 2008 9:10 am
by Jungledoc
Saturday, 15 November

Sleep 6 1/2 hr.

Wt 172#

Morning rounds, then just around the house. To gym in afternoon (?time) with Judy.

DL/Rack pulls
From floor 95# x 10
135# x 5
From 4" 185# x 5
From 8" 225# x 5
From 10" 275 x 5

95# 5/5/5/5/5

Face Pulls
38# x 10
68# x 5
98# 5/5/5/5/5

Front planks
3 x 75 seconds

In all lifts I did the best I've ever done. Let's hear if for a rest week!

Posted: Mon Nov 17, 2008 3:36 am
by Jungledoc
Monday, 17 November

Sleep 6 hr.

Wt. 170#, and Im not trying to lose any more!

Fairly busy day at work. To gym alone at 4:30 (Judy not feeling well).

Squat,front,box *
25# x 10
45# x 5
65# x 5
75# x 5

SS Chins/push-ups 90 sec rest between SSs.
Chins 6/6/6/3/3 (24)
Pushups 12/12/11/6/5 (49)

Pallof Press
22# x 12
32# x 12
42# x 12

Left at 5:25

*I know its not a lot of weight, as squats go, but I'm greasing the groove, and working my back in to it. Front squats feel wierd to me. I may go back to back squats soon.

Posted: Wed Nov 19, 2008 9:30 am
by Jungledoc
Wednesday, 19 November

Sleep: 7 hr

Wt: 172#

Afternoon "off"; did email, mostly. To gym at 4:15 alone, as Judy had some schedule conflicts.

Bulgarian single-leg split squat*
2*30# DBs 5/5/5/5/5**

95# 5/5/5/3/3***

Face pulls

Plate switches
5 x 4 x 10# plates, 1 min 18 sec.

A few weighted crunches at the end.

*I've discovered that in the old regime, the Bulgarians would make their political prisoners do these at great length. They all recanted their anti-communist ways and swore eternal loyalty to the government.
**I've been inconsistent in how I do these, the height of the back foot and the distance away for the front foot. I'm still wobbeling around quite a bit. I need to settle on technique, go down a bit in weight and greast this a bit better.
***Worse today than last time on these, which was a PR. The first rep almost didn't go up, but then the rest of the first set was fine. It just felt heavy the whole time. On the 4th set, I stopped at 3, thinking I was nearing failure, and wanted to have something for the last set. On the 5th set, I got 3 up OK, and thought I had a 4th, but couldn't get it to go up. Bummer!

Posted: Sat Nov 22, 2008 9:49 am
by Jungledoc
Saturday, 23 November

Sleep: 7 1/2 hours. Nice.

Weight: 173#

Saturday, no hospital responsibilities. Mostly around home being lazy and drinking coffee, two small chores. To gym with Judy at about 2:40.

Dead lift/rack pull
Dead lift
135# x 5
185# x 5
from 4"
225# x 5
from 8"
265# x 3
from 10"
285# x 3*

Super-set chins/push-up
Chins 5/5/5/5/3 (23)
Push-ups 11/11/11/10/7 (50)

Side planks
43 sec/40 sec/40 sec.

Left gym at about 3:40

*These are mostly, in some sense, PRs.

Posted: Mon Nov 24, 2008 4:22 pm
by Jungledoc
Monday, 24 November

Sleep: 7

Wt: 173#

Work busy, short-handed, a bit stressful, but out and to gym at 4:30 with Judy.

Squats (front)*
BW x 10
25# plate X 10
45# x 5
65# x 5
75# x 5

Press **
45# x 10
75# x 5/5/5/5/8

Face Pull
40.5# x 10
70.5# x 7
100.5# x 6/6/6/6/6 ***

Pallof Press with 2-second lock-out
50.5# x 12
70.5# x 12
80.5# x 12

Home a bit past 5:30.

*It's now official: I hate front squats. It's the wrists. I don't think I have weak, wimpy or inflexable wrists, but I hate how they feel when I have the bar on my chest.

** Last few times the form has gotten shaky, so I'm resetting.

*** OK, I'll be honest. My ROM is pretty inconsistent with these. I'll reset, work up to 5x8 then up the weight again. As long as Peter doesn't catch up, in which case I'll just lie.

Posted: Thu Nov 27, 2008 7:41 am
by Jungledoc
Thursday, 27 November--Thanksgiving Day, in the US

Sleep about 7 1/2 hr. Nearly none the night before, which I didn't lift yesterday.

Wt. didn't check

Work was good. We were short-handed again today, but the patient load was light, and I got away about 3:30, home briefly, then to gym with Judy about 4:00.

25# DBs

SS Chins/Pushups**
Chins 5/5/5/3/6
Push-ups 11/11/11/7/11

Front Planks***
80 sec x 1

Left about 5:00, home, and then to a big Thanksgiving dinner with all the missionaries on the station.

* I spent some time doing these body-weight, working out the best position, distance from the bench. The rest of the reps were done nearly identically. Less wobbling than last time.

** Fatigued quickly during these, I assume due to lack of sleep in the previous 48 hr. I have always been able to function fairly well the day after a seriously sleep-deprived night, a useful quality in my work. However, I often do poorly the day after that. I timed my rest until the last set, when I just rested until I felt ready to try again.

*** Just too tired to finish the planks. I quit. Just for today.

Posted: Sat Dec 06, 2008 7:55 am
by Jungledoc
Saturday, 6 December

Sleep: about 7 hr.

Wt: 174#

Day completely off. Helped make Christmas ornaments to give to friends. practiced Christmas music. To gym with Judy at about 5:00.

25# DBs


Face Pull
43# x 10
73# x 10
93# x 7/7/7/7/7**

Plank-Pushup (
22 reps

Left the gym at about 7:00. Too long, but there were some interruptions.

*Strange, but that's how it happened. Maybe I didn't rest enough after the early sets, but more before the last? I didn't time them, but felt rested before each set. Odd.
**I didn't go to failure, but the next rep would have.