Wed - Back/arms

Man, a week and still sick. I can't get a break. Half the people at work are sick as well, so I'm in good company. Felt good enough to work out though, and after seven days I was strong even if not feeling 100%

• 20 minute warm up on the stairmaster
• Barbell rows - 1x8x380 2x8x410 1x10x410
• Wide Lat pull downs - 1x8x300 1x8x310 1x8x320 1x8x360
• Preacher curl w/ez bar - 1x8x70 1x8x80 1x8x90 1x9x100
• Reverse curl w/straight bar - 1x8x70 1x8x80 1x8x90 1x10x90
• French press - 1x8x160 1x8x180 2x8x200
• Rope pull downs - 1x8x150 1x8x160 1x8x170 1x9x190
• Straight bar push downs - 1x8x180 3x8x190
• Cable crunches - 4x50x190

Hope to get back in my routine from here. Maybe I can scare the germs out ;-)

Wed - Chest/Shoulders

Had to do something today. Was feeling lazy and thought a workout would give me a boost. My throat hurts so bad I can't swallow and my chest is pretty congested. I limited myself to 3 sets per exercise with the hopes of making it short. It ended up taking me longer than usual. I'm glad I worked out but now my chest is killing me.

• 30 minutes on the stairmaster.
  
• Wide cable press - 1x8x270 1x8x290 1x8x310
• Wide cable flies - 2x8x200 1x8x220
• Shoulder press - 1x8x230 1x8x240 1x8x260
• Standing shoulder raises - 1x8x130 1x8x140 1x10x150
• Deltoid high rows - 1x8x300 1x8x340 1x8x360
• Shrugs - 2x30x410 1x35x410
• Cable crunches - 3x50x180 1x60x180

Now I'll go toss down half a bottle of Cough syrup :-(

Down and Out

Sorry I haven't posted the last few days. The whole family has been hit with a vicious bug. I have not felt right for days. Sunday I was feeling week so I laid down at 11:00 to take a nap, didn't get up until 4:00pm. Not sure what I have, unless it's the strep still hanging on, but I'm just resting. Hope it will go away soon.

Thurs - Legs +

Well I thought I was over my cold, well at least I was feeling ok. After my last set of squats I almost passed out. Not like just a little dizzy, I mean like knees hitting the floor and the room spinning. So I rest a bit, stand up, and then get sick. Not a pretty picture. Then like a typical meathead I finish with a pretty good workout. Actually, a really good workout.

• 30 Minute morning cardio
  
• 12 minute warm up
  
• Squats - 1x8x380 3x10x410
• Leg curls - 2x8x120 2x8x130
• Leg Extensions - 1x8x220 1x8x230 1x8x240 1x9x250
• Dorsi Flexion - 4x15x210
• Calf raises - 2x30x410 1x35x410 1x40x410
• Back Extensions - 2x15x410 2x20x410
• Neck Extensions - 3x20x180 1x20x200

Tonight I am starting the creatine back up. So I'll probably pick up some water weight. As of last night, thanks to being sick no doubt, I was down to 249. Man, getting sick gets you cut! lol.

Wed - Back/arms

Strange day. Felt like crap this morning and stayed in bed. Later in the day I figured I'd do a little cardio, maybe it would make me feel better. By the time I got around to it I felt pretty good so I just went ahead and did a normal workout. Not a bad workout, but I was running out of gas after the first couple of exercises. I do feel better now. I'll probably be paying for it tonight.

• 12 minute warm up
• Barbell rows - 1x8x380 1x8x390 1x8x400 1x8x410
• Wide lat pulldowns - 1x8x290 1x8x300 1x8x310 1x8x360
• Preacher curl w/ez bar - 1x8x70 1x8x80 2x6x90
• Reverse curl w/straight bar - 1x8x60 1x8x70 1x8x80 1x8x90
• French press - 1x8x160 1x8x180 1x8x200 1x8x210
• Rope pulldowns - 1x8x150 1x8x160 1x8x180 1x10x200
• Straight bar pushdowns - 1x8x180 2x8x190 1x8x200
• Cable crunches - 4x50x190

Really took a lot out of me today.

Tues - ugh

Dealing with some strep throat and it has knocked the energy out of me. Just going to rest a couple days. Think all of the stress last week opened me up for this. Might get in a workout on Wednesday. Have to see how I feel.

Monday - Chest/Shoulders

• 30 minute morning cardio
• 12 minute warmup
• Wide cable press - 1x8x270 1x8x280 1x8x300 1x8x310
  
• Wide flies - 3x8x200 1x9x210
• Shoulder press - 1x8x230 1x8x240 1x8x250 1x7x260
• Standing shoulder raises - 1x8x130 1x8x140 1x8x150 1x10x150
• Rear Deltoid rows - 1x8x300 1x8x320 1x8x340 1x10x360 (I wish everything took of like my shoulders and back.)
• Shrugs - 3x25x410 1x35x410 (My traps are getting silly!)

That is it for today.

Sunday - impromptu leg day.

Managed to slip in a workout today and it ended up being a pretty decent one. I needed it. Work really did a number on me this week. I would of worked out on Saturday but I tapped into the Scotch before I had a chance. Should get back to normal next week.

• 12 minute cardio warmup
• Squats - 1x8x380 1x8x410 2x10x410 (Started heavy and stayed heavy)
• Leg curls - 1x8x110 1x8x120 1x8x130 1x10x130
• Leg extension - 1x8x220 1x8x230 1x8x240 1x7x260 (My quads called it quits on the last set)
• Dorsi Flexion - 4x10x200 (These are putting a nice little lump of muscle in front of my shins!)
• Calf raises - 3x30x410 1x35x410
• Back extensions - 2x10x410 2x20x410
• Machine crunches - 2x20x210 1x25x210 1x35x210

Thats it. Not bad considering my diet has been crap this week and most of this weekend I lived off of oatmeal cookies and left over bbq Deer.

Wed-Thurs-Probably Friday

Ok, did about 30 minutes of cardio Wednesday morning and that's about it. I have been working on a major system move at work and pulling long days/nights. I come home and sleep. I hope I'll be back to normal next week. Down to 254, but yesterday I had a cup of tea and a bowl of oatmeal. Today a cup of coffee, a muffin, and a chicken wrap.

I hate weeks like this. Not only do I feel like crap, I get cranky.

Tue - Back/Arms

What a weird day. I was sick as a dog all day so I went home a little early. Work has been stressing me out a bit and being stressed with a cold sucks. So I go home and take a nap. I was going to blow off working out but didn't feel too bad when I woke up. I figured it would be a pretty sucky workout day, but I could lift something. Not only was my headache gone when I finished, it was a sweet workout! The gods favored me today ;-)

• 30 minute morning cardio
• 12 minute warm up
• Seated barbell row - 1x8x360 1x8x390 1x8x400 1x12x410 (hmmm, why do these feel so good when I feel so bad?)
• Wide Lat pulldown - 1x8x270 1x8x290 1x8x310 1x7x360 (Not only feeling good, a PR)
• Preacher curl w/EZ bar - 1x8x60 1x8x70 1x8x90 1x8x100
• Reverse curl w/straight bar - 1x8x40 1x8x60 1x8x80 1x8x90
• French press - 1x8x140 1x8x160 1x8x190 1x7x210
• Rope pulldowns - 1x8x140 1x8x150 1x8x160 1x8x190(Pretty sure this is a PR too)
• Straight bar pushdowns - 3x8x180 1x8x190
• Cable crunches - 4x50x190 (I know, 2 days in a row. They just felt good so I did it)

No rhyme or reason as to why today went so well. I still don't feel great, but I felt 100% better after the workout.

Mon - Chest/Shoulders

Kind of a crappy day. Everyone at work is coming down with something and I started feeling it this morning. Not very strong today, no drive. Just tired.

• Wide cable press - 1x8x270 1x8x290 1x5x310 1x6x290
• Wide flies - 1x8x190 1x6x200 2x8x200
• Shoulder press - 1x8x220 1x8x240 2x8x250
• Standing shoulder raise - 1x8x130 2x8x140 1x10x150
• Rear Delt rows - 1x8x300 1x8x320 1x8x330 1x8x340
• Shrugs - 4x25x410
• Cable crunches - 2x50x180 1x50x200 1x57x200

Then a shake and some pork chops for dinner. That's about it for today. Oh yeah, and the usual 12 minute warm up.

Sun - Sheaf, WOB, Jump rope

Got outside and fooled around a bit. First I started jumping rope for a bit. Boy is that a lot harder than I remember. My wife was impressed I could keep it going for a little while, but it was not like a pro boxer training session. It will quickly get your heart racing. The cold air made the plastic line turn solid pretty quickly. The lack of flexibility made things a little hard.

Sheaf wasn't too bad. I was a little out of practice so my aim was off a bit. Once I got my groove back I started sailing them back up there. Had a few really nice throws. My limb is only 20' though. I also use a 20lb bag, and the 16lb one we actually use in competition has a different feel. I still had about 3 feet on the limb, so I'm dieing to give the 16 a shot soon. I defiantly have more on it this year than last.

Weight over bar was a little disappointing. My technique has just gone to hell. If I could throw it even half as good as I did last year I should have 12' easy. As it is, the best I could pull off today was 11'6" I could feel I was all off. Wasn't pulling all of the way through, was off balance. I am a hell of a lot stronger than I was last year and last year at Steppingstones I was hitting the bar at 12', so I thought I had 12' this year in the bag. Oh well, must start practicing again. Seems the beginning of the season for me always includes relearning everything.

That was it for today, just fooling around and wanted some exercise. Man it was cold! Started a fire out back to keep warm between throws.

Sat - Rest day

Just thought I'd post that the bicep workout two days ago must of hit something a little different. After weeks of only minor DOMS, today I can barely pick up a cup of coffee. They are sore, and sore using less weight than I usually do. I guess that means some muscle was being neglected in my normal routine.

The pain reminds you that the workout is doing something, and that is a welcome feeling ;-)

Fri - Legs

Not a bad day for the second leg day of the week.

• 30 minute morning cardio
• 6 minute stairmaster warm up
• Squats - 1x8x340 1x8x360 2x8x410
• Leg curls - 1x8x100 1x8x110 1x8x120 1x7x120 (Hams still a little toasted from earlier this week)
  
• Leg extensions - 1x8x220 1x8x230 1x8x250 1x7x260
  
• Dorsi Flexion - 4x10x200
• Calf raises - 4x30x410 each leg(I'm liking these numbers!)
• Straight leg dead lift - 1x8x360 1x8x390 1x10x400 1x17x400(Once again, mostly my back blasting off here. I had so much extra left at the end I just kept on going till I couldn't lift no mo! Burned off whatever I had left. Not a PR weight wise but for sure volume wise.)

Protein shake and some pasta for dinner. Now it's two days of rest. I'm going to get in another week of cardio and then post a pic. I have made some good gains and have slimmed down a bit. I think the next pic will be a good one.

Thurs - Back/arms

So I wake up this morning and look at the clock. It looks like I'm running late so I jump out of bed and run out to do some cardio. After that I take a shower, get something to eat and sit down to watch the news. None of my normal stuff is on though, how strange. Took me about 5 minutes to figure out what is going on. Clock on the stove says 4am. Crap... everything before jumping out of bed was a dream. So that is how my day started :-)

Now to the workout:

• Morning cardio 30 minutes before breakfast.
• 12 minute warm up on the stairmaster
• Machine crunches - 3x20x210 1x30x210
• Seated rows - 1x8x340 1x8x370 1x8x410 1x12x410 (Holy crap! Blew my PR out of the water. My back is getting really strong, feels good)
• Wide Lat pulldowns - 1x8x270 1x8x290 1x8x320 1x8x350 (These were really good too, another PR!)
• Concentration curls w/dumbells - 2x8x35 1x6x50 1x4x50 each arm.
• Preacher curls w/rope and cable - 1x8x40 2x8x50 1x8x60 (Damn, why are these so fricken hard!)
• French press - 1x8x140 1x8x160 2x6x210
• Cable cross over triceps extensions - 2x8x140 1x6x150 1x7x150
• Straight bar push downs - 2x8x160 1x8x180 1x8x190 1x10x200 (Extra set at the beginning because I forgot to add more weight)

Pretty good workout for a long day. I have also been floating between 257 and 259 all week. I think the morning cardio is working!