Tue - chest

Had to workout quick today, only had an hour and a half to work with. I cut it back to 3 sets and just jumped the weight up. Had some nice gains this week. Seems that not working out so much is working for me :-)

• 10 minute warm up on the stairmaster
• Wide cable press - 1x8x280 1x8x300 1x8x320 1x1x360 (Big PR)
• Wide fly - 1x8x220 1x8x230 1x8x240
• Shoulder press - 1x8x250 2x6x250
• Standing shoulder raise - 1x8x150 1x8x160 1x8x170
• High delt rows - 1x8x340 1x8x360 1x8x380

Would of finished up with some shrugs and back extensions but ran out of time.

Thurs - Back/arms

Started the day with a 2 hour long skateboard ride with the dog. She is becoming a very good boarding partner. I only had to run over her once before she figured out it wasn't wise to cut in front of me. My workout today was amazing. I don't know what I ate, but I was feeling great!

• Barbell rows - 4x15x410
• Wide lat pull downs - 1x10x290 1x10x300 1x10x310 1x12x320
• Narrow grip pull downs - 1x10x290 1x10x320 1x10x340 1x12x360 (Don't need to tell you how happy I was with these!)
• Preacher curl w/EZ bar - 1x8x70 1x8x80 1x8x90 1x15x100 (These were good too)
• Reverse curl w/straight bar - 1x8x80 1x8x100 1x8x110 1x10x120
• French press - 1x8x200 1x8x210 1x8x220 1x10x230
• Rope push downs - 1x10x170 1x10x190 1x10x210 1x7x220 (Arms were blasted)
• Cable crunches - 2x50x210 1x80x210 1x100x210
  

Awesome day!

Mon - Sheaf/WOB/ some light lifting

Too fricken hot today! Did a little sheaf and some WOB. Just focused on technique. Then did a little light workout.

• Cable Crunches - 4x50x200
• Back extensions - 4x20x410
• Rolling thunder lifts - 1x10x160 1x10x200 1x10x220 1x9x240 (PR on this! No doubt the Capt. of Crush #3 is helping with this!)

Thats it. Not much going on today, it's just too stinkin hot.

Fri Legs/abs

Late workout today. I really am shocked at how strong I still am. I thought I would of lost a lot more strength than I have. I feel pretty good!

• 10 minute warm up on the stairmaster
• Single leg press offs - 4x10x400 (Actually was getting the weights to launch off my foot a bit!)
• Leg curls - 2x8x120 2x8x130
• Leg extensions - 2x8x230 2x8x240
• Calf raises - 4x40x410 each leg
• Rope pull over crunches - 4x20x200
• Cable crunches - 4x50x210

Tue chest/shoulders and sheaf/wob

First day I have actually done some real throwing! But first the gym:

• Wide cable press - 1x8x260 1x8x270 1x8x280 1x8x290
• Wide fly - 3x8x210 1x9x210
• Shoulder press - 2x8x240 1x8x250 1x10x250
• Standing shoulder raise - 1x8x130 1x8x140 1x8x150 1x10x160
• Delt row - 1x8x320 1x8x330 1x8x340 1x10x360
• Standing shrugs - 2x30x410 2x30x415
• Back extensions - 2x15x410 2x20x410

Overall not too bad. Not the most I have ever lifted, but a pretty good volume. Still felt really strong and the numbers aren't too sad ;-)

Then I did some sheaf. Was killing my 21' branch with my 20 pound bag! These looked really good. I'm totally stoked to get on the field with these heights. WOB was a little sad. Barely making 11' I'll have to work the bugs out there. Good day either way.

Finally a real workout!!!

It's about fricken time. Hot as all get out, but I got in a real workout. I was surprised to see that I haven't lost a crap load of strength. Yeah baby yeah!

• 10 minute warm up on the stairmaster.
• Barbell rows - 1x10x410 3x15x410
• Wide Lat pull downs - 1x10x280 1x10x290 1x10x300 1x10x310
• Preacher curl w/EZ-bar - 1x10x60 1x10x70 1x10x80 1x10x90
• Reverse curl w/straight bar - 1x10x60 3x10x80
• French press - 1x10x160 3x10x200
• Rope pull downs - 1x10x160 1x10x170 1x10x180 1x10x190
• Back extensions - 4x20x410
• Cable crunches - 4x50x210

Must of drank a gallon of water. It really was good to get back into action! I actually was feeling pretty strong. In a few weeks I may start some light throwing. Woohoo!

Wed - Full body circuit

Man, what a wild couple of weeks. I have been pulling 10 to 12 hour days at work and there is the new puppy. She is great, but a lot of work! Anyway, have missed a lot of workouts and lunches :-(
I'm still kicking though and had some time today so I tried something new. I did a full body circuit.

15 minute warm up on the stairmaster.

Then I did the following 3 times, fast. No rest between sets.

• Machine crunch - 20x220
• Wide cable press - 10x280
• Barbell row - 15x410
• Shoulder press - 10x250
• Lat pull down - 10x320
• Squats - 10x410
• Calf raises - 40x410
• Preacher curls - 10x70

Should hurt in a couple days :-)

Thurs - Chest/Shoulders

• 15 minute warm up on the stairmaster
• Wide cable press - 1x8x280 1x8x290 1x8x300 1x5x320 (New PR)
• Wide fly - 3x8x210 1x10x210
• Shoulder press - 1x8x240 1x8x250 1x8x250 1x8x260
• Lying front shoulder raise - 2x8x70 1x8x80 1x10x90 (I still hate these, but I'm getting better at them)
• High Delt row - 1x8x320 1x8x340 1x8x360 1x10x380 (another PR, these are starting to feel great and are adding a lot of mass to my shoulders)
• Shrug - 1x30x410 1x35x410 2x40x410
• Neck extensions - 4x25x200

I should start this season really strong, a lot stronger than I was last year.

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 - Chest/shoulders

Something new today. This is brutal and will make you cry. Changed up the routine for a shock to the system. Here is the deal. Start with a weight you can lift pretty easy. Then do 4 sets for as many reps as you can pound out with only a minute rest between sets. Same weight, don't add any.

Now see, my normal workouts use the first three sets to just fatigue the muscle before my last heavy set. This workout nails you from the get go and just keeps on hammering, no if ands or buts, it will just blast you.

• 12 minutes on the stairmaster
• Wide cable press - 210lbs x18 x12 x9 x8
• Wide cable flies - 140lbs x19 x16 x10 x15
• Military press - 190lbs x16 x9 x8 x6
• Standing shoulder raises - 80lbs x21 x16 x12 x14
• Rear deltoid rows - 240lbs x18 x14 x12 x7
• Shrugs - 320lbs x20 x18 x16 x15
• Neck extensions - 160lbs x27 x23 x20 x18
• Cable crunches - 160lbs x60 x55 x53 x62

Not sure where I was able to pull out a few extras on the last set with a few of those. This was brutal though. May do the same thing with back and arms Friday.

Tue - Leg day

Just not a knee day. My knees were acting up today so I wasn't going for any new PR's I wrapped them tight and was still a little wobbly. Just took it easy and knocked out a pretty good workout anyway.

• 6 minute warmup on the stairmaster
• Squats - 2x8x360 1x8x410 1x10x410
• Leg curls - 1x8x100 1x8x110 1x8x120 1x6x130
  
• Leg extension - 1x8x220 1x8x230 1x8x240 1x8x250
• Calf raises - 2x25x410 2x30x410 each leg
• Back extensions - 1x10x380 2x10x410 1x20x410

Nothing great, but I am sore and that's all that counts. I may have to knock back the really heavy stuff for a bit. My tendons need to catch up to my muscles.

Fri - Chest/Shoulders

Had to move fast, wife wanted to go out for dinner. So had had very short rest periods between sets. Had a good workout though.

• 12 minute warmup on the stairmaster
• Bench Press - 1x8x240 1x8x270 1x8x290 1x6x310
• Cable flies - 1x8x160 2x8x200 1x8x220
• Military press 1x8x210 1x8x230 1x8x250 (My delts were blasted. I didn't have it in me for my forth set)
• Standing Shoulder raises - 1x8x100 1x8x120 1x8x130 1x12x140 (These felt good today)
• Rear deltoid high row - 1x8x260 1x8x280 1x8x300 1x8x320
• Shrugs - 3x10x410 1x18x410
• Neck extensions - 1x8x160 1x8x200 1x8x240 1x8x260

Washed up, and went to Ram's Head for a Ruben and a few carb loaded beers ;-P

Tue - back and arms.

Well I had a surprisingly good work out considering we didn't get back from the airport until after midnight and I have to get up at 5:30 to get ready for work. I was fricken tired! Did the Tuna and rice thing today with some yogurt and banana snacks thrown in.

Todays drill:

• Machine crunches - 3x20x210 1x30x210
• Seated rows - 1x8x320 2x8x360 1x8x380
• Wide lat pulldown - 1x8x260 1x8x280 2x8x310
• Standing barbell curl -1x8x160 1x8x180 2x8x200 (my arms were blasted)
• Preacher curls - 1x8x60 1x8x80 1x6x100 1x7x100 (Ouch! no biceps left)
• French press - 1x15x100 1x8x160 1x8x180 1x8x200
• Rope pulldowns - 1x8x120 1x8x160 1x8x180 1x8x190
• Straight bar pushdowns - 1x8x160 1x8x180 1x8x200 1x4x200 Done! and I have nothing left in my arms.

Oh yeah, and the usual 6 minute warmup on the stairmaster.

Now a new pic for the week. I actually have abs working their way out. I have strange abs, they are big. Not in a good way. Like they stick out and are large. I mean it looks like I carry a lot of mid section fat like every other old guy but my mid section is actually quite solid. Fat lays on me like the gel on a gel bicycle seat. I hope they'll shape up a bit when I start burning the fat off. I guess I should be happy that they show at all at my age. Oh well, I think I will start kicking up my cardio in February and get the cutting going on.

Diet and Supplements

Ok, today is normally a workout day but this is a screwed up week and I had to juggle days to get my 4 workouts in. Wednesday is my normal rest day, but today I rest. So I'll just skim over my diet and supplement plan. Very bare bones and not very strict.

Supplements:

• Multivitamin - High potency w/ Antioxidants and enzymes
• Ripped Fuel - Not for getting ripped though, just like the boost it gives me during my workouts.
• Liquid C-300 - Vitamin C
• L-Glutamine
• Optimum Nutrition Pre-load creatine complex - I actually use it "after" my workout not "pre"

• Whey Protein

That's it for the supplements, and I don't go too crazy. Most of the stuff is just a one time a day thing. The whey and creatine is used after my workout because it gets absorbed quickly. Other than that I'm a real food guy. I'll give you my staples:

• Steel cut oats
• bran muffins
• oat bran
• Tuna
• chicken
• long grain rice
• apples, bananas
• Pasta
• Yogurt, Milk

My diet is not set in stone but I do stick with my basics every day. It's a high protein/carb low fat diet of about 2500-3000 cals a day. I'll drop some of the carbs when I want to slim it down, but right now I'm not getting fatter and have packed on some lean muscle. I ended last season at around 250 and I am now up to 272 but have lost an inch off of my waist! So I will hang with this for a while and then cut down a bit before the games begin.