Fudomyo's Spring Journal

[Fudomyo]

MM, I'm not on the CKD diet. I don't know that I eat like anyone else on the board, but it's more "normal".

The workouts really are stupid on CKD, if you do it right. You almost can't not lift better. My tendons couldn't keep up though. I'm sure I'll do it again.

Thanks on the deadlifts. I'm dying to pull 5 plates. I tried it on that last leg day, and it didn't move. I'll try 4 and 2/3rds next time and see if I can still pull that.

[Fudomyo]

Went biking again. Though I forgot to put the magnet on my other set of wheels. Sigh. No distances.

I'll guess 6 miles
Time 1:16
Avg BPM 153
Verticle 932

Man there's one 500 ft (verticle) hill in there. It's probably close to a mile? 6-7% grade. What a killer. I did better this time and only walked about 50 ft. My heart rate was at 180 the whole time.

Mtn Biking is hard.

[MuscleMama]

Fudo:

Can you give me the information that you followed for the CKD diet and training routine? I might want to give it a try. ...

You like mountain biking? You should try riding with my father. He's been the Florida state champion for the past four years. He may be over 50, but he kicks ass. Even guys in their 30s can't keep up with the dude.

~ MuscleMama ~

[cursor]

Congratulations to your father, MuscleMama. I love it when guys over 50 kick ass!

[MuscleMama]

Cursor:

That was the first nice thing you've ever said to me. Thanks, seriously.

~ MuscleMama ~

[Fudomyo]

Damn, I hate being sick. Still. I spent all day Saturday in bed from the biking Fri. Revenge of the cold.

Still have the slightest cough. My legs didn't hurt, so I might as well abuse them.

Again, it was hot chick night at the gym, and noone called me. Bastards. I would have brought my bells.

Leg Press
3 @ 15 plates
I might have gotten 4 reps. I passed.
8 @ 13 plates

RDL's
5 @ 365
These still wind me. Wierd.

Calf Machine
20 @ 230

Seated Hamstring contraption
8 @ 115
I need to do these more often.

I was even going to do abs, but I missed my opening like 3 times. Bah.

[MuscleMama]

Fudo:

I know you only do one or two heavy working sets. Just curious: How many warm-up sets do you do at the beginning of each exercise?

~ MuscleMama ~

[Fudomyo]

I do at least 3 warmup sets. Sometimes 4, which usually works better.

~ 8 at 50%
6 @ 70 %
4 @ 85%
2 at 95%

Like for leg press, I'll do 8 @ 6 plates, 6 @ 8, 4 @ 10, 2 @ 12. Kind of gets the CNS working. It's too bad 6 plates and 15 feel almost the same.

[MuscleMama]

That's similar to what I do: I usually do three warm-up sets (10, 8, and 6 reps), then two really heavy all-out effort sets at 4-6 reps.

Grrrrrrrrrr!

Keep growing!,
MuscleMama

[Fudomyo]

Sun - went for about 11 miles on the bike.
Mon - went for about 25 miles on the bike.

DB Row -- 6 @ 145
That's a PR. Mmmmmm, heavy! Only one more dumbbell left, the 150, which I'm sure I could squeeze a few out on. Time to switch back to bb rows.

DB Shoulder Press
Crap, forgot

DB Incline Bench -- 0 @ 95, 8 @ 85
Wierd, but I can't do the first rep with the 95's. Bah. Oh well. I guess I'll try 90 next time. Maybe some more full ROM on warmups to get my shoulders to grow a tad. Then the 95's.....

Deadlifts
Skipped these.

Shrugs
6 @ 12 plates
4 @ 12 plates
These are a little easier after deadlifts. Must be more warmed up. I did 8 reps last workout, though I didn't write that down. I think I can squeeze one more plate on there, but then I'm hosed.

Dips 6 @ +60
I need to do these more often. Really works the chest well.

Lateral Raises -- 12 @ 45, 12 @ 55, 10 @ 65, 8 @ 70

Curls
Crap, forgot

[Fudomyo]

Ah fooey. A lame leg day.

Leg Press
3 @ 15 plates
Failed about 1/2 way on number 3.
5 @ 13 plates
Man, lots less reps on that sets. Hmmm. The first two on 15 plates felt pretty good. Maybe next time, I'll try 3-4 sets of two reps. Could be all the biking too, but I last did legs a week ago. Not that long ago. :confused:

Calf Machine
20 @ 240 Had to take a slight breather at 14.

Seated Hamstring contraption
8 @ 115
I need to do these more often.

DB Curls 5 @ 45

Curl Machine 7 @ 90

[MuscleMama]

Um ... *points to your second previous workout*

Are those lateral raises with 70-pound ... dumbbells?

[Fudomyo]

No that's some machine gizmo. It was all that was open a few weeks ago, so I figured I'd stick with it for a while. With my wing span I can do like 15 lbs with actual dumbbells.

[Fudomyo]

Bentover BB Row -- 7 @ 225
Switched up this time, but that's a PR. 7 is a little too many, so I'll have to add more next time.

DB Shoulder Press
10@ 65
Nice, go me.

Flat Bench -- 4 @ 215
Almost a PR. Certainly lately. Could go more if I had a spotter.

Deadlifts
1 @ 475

405 is cake, but 475 is heavy as a mother. Damnit.

Shrugs
Forgot. I was low on energy at this point.

Lateral Raises -- 8 @ 70

Dips 1 @ +45
Man did these hurt. Lat raises? I'm clueless.

Curls
Thought about it.

Time for a beer and butt. I think I need some gear too.... heheheh.

[Lee J B]

LOL I like the comment for the curls, how did tha beer taste ? Damn I need one and it's only 7:35am lol. Deads are looking good still 475 getting up there now, can imagine them being heavy like you say lol. Got to love them rows as well, good progress.