Fudomyo's Spring Journal

[Fudomyo]

Took a day off. I think I had a slight cold. Allergy season, so it's hard to tell.

Leg Press
20 @ 10 plates
Made it to about 10, then rest/paused the rest of the way. I think my heart was going to explode. Nice and sore today, but I'm not totally hobbled. I like it. We'll see if I can add weight on this routine.

Leg Press Calf Raises
30 @ 8 plates
Leg press is the wrong way to do a rest pause. Too much weight, there is no resting. One of the machines would be better I think. I was shooting for a set of 40.

SLDL
12 @ 2 plates. I tried for 20, but it was just a little too heavy. Some straps would have been good too. I could hardly let go of the bar.

That's it. Might have been 40 minutes.

Fudo

[Fudomyo]

Man, did I speak too soon about the leg soreness. I could hardly walk that night. After 1 set!

Boy, I haven't worked out Shoulders/Arms on their own day in forever. Fun fun.

Lateral Raises 3 x 15 @ 15
Man I am weak.

Shoulder Presses
12 @ 20
12 @ 25
12 @ 35
8 @ 40

I tried for 2 heavy sets, but my shoulders just kept warming up. 20 was more painful than 40.

Biceps - Incline DB
14 @ 20
12 @ 20
4 @ 40
3 @ 40

Close grip bench
12 @ 95
12 @ 95
6 @ 135
5 @ 135

French Press
3 x 8 @ 40

Man, that's a long workout. It's good to beat on the shoulders again. I hope the high reps work well for them. Nothing else seems to.

[Fudomyo]

Barbell Rows
2 x 8 @ 185
2 x 3 @ 225

Too heavy. I'll have to use less next time.

Pulldowns
2 x 12 @ 130
2 x 8 @ 160

Deads
12 @ 225
10 @ 275

Shrug machine
2 x 6 @ 8 plates
2 x 10 @ 4 plates

[Fudomyo]

A good workout! A first in a while.

My right shoulder started out cranky, but I just start with the bar and it warms up nicely. Takes a bit longer, but I'm finally moving some weight again.

Flat Bench
8 @ 175
7 @ 175
w00t! Up 60 lbs.

12 @ 135
12 @ 135

Incline
This still kills me.
I did 12 @ 65. LOL. Of course, that's 65 more than last week.

Incline DB
You would think this would hurt as much as Incline Bench, but it doesn't.
12 @ 20 -- too easy
12 @ 40
12 @ 40

Shoulder felt better each time. I'll have to try more next week.

Rest today. Yipee.

[Fudomyo]

I basically had no glycogen from my long bike ride a few days ago, but it's wasn't a bad workout.

Leg Press
3 @ 14 plates
3 @ 14 plates
10 @ 10 plates
10 @ 10 plates

45 deg calf raise
20 @ 200
12 @ 200

RDL
4 @ 275
4 @ 275

Man those deadlifts are always so tiring. They don't seem "hard" they just suck the energy right out of ya.

[Fudomyo]

Rested a day
Then went biking. That killed me. No juice left for my shoulder workout.


Lateral Raises
15 @ 15
12 @ 15
9 @ 10
Still week.

Shoulder Presses
10 @ 55
8 @ 55
15 @ 25
12 @ 30

Coulda gone a bit higher, but my shoulder was just a little sore. Decided not to push it.

Biceps - Incline DB
5 @ 42.5
4 @ 42.5
12 @ 25
9 @ 25

Close grip bench
5 @ 175
Ouch, I just skipped the rest of those.

French Press Machine
10 @ 90
6 @ 100

Not a bench free in the gym. I went with the machine.

Shoulder is feeling a little better and I'm moving a ton more weight. Some more biceps strength would be good. Oh well, next time.

Fudo

[Fudomyo]

I think it took me all day to wake up. I hate that.

I was also the better part of starving most of the day. My body is determined to make up for the bike ride on Sunday. I fended it off for the most part.

Pulldowns
180 x 6
180 x 6
140 x 10
130 x 10

These hurt my shoulder a bit. I'll have to try supinated grip again and see if that's any better.

Bent over row
185 x 6
185 x 6
135 x 10
135 x 8

I notice that I really flare my elbows. Which of course is wasted movement. If I kept my elbows in (more lats), I could do a few more reps, though it doesn't "feel right".

Deadlifts
405 x 3
405 x 2

Not bad at all, considering I did lats first. I was feeling the need to break something, so I went heavy today.

Shrugs
8 @ 8 plates.
Too many reps
6 @ 10 plates.

Pretty good but my lower back was tightening up. Lots of improvement since last week. My calf shakes like mad too. I hate that. Makes me feel like an old feeble guy. I'm sure I look like an idiot, but mass weight works for me on this one.

Lats are nice and tight today. I'm going to consider that a good workout. Yay!

Fudo

[Fudomyo]

Bah, it was an ok workout, but not enough rest. I tried to make up for my 2 days off, when I should have rested more. I basically only had 1 days of rest since shoulders. Silly. 2 days is still silly, maybe I could make this into a 7 day routine and still do ok.

Flat Bench
4 @ 185
4 @ 185

12 @ 135
12 @ 135

Incline DB
8 @ 35

OK, this hurt today, so I just stopped. No sense pissing the shoulder off any more.

I wish my ice maker worked. I think I'll ice my shoulder with peas or something.

Fudo

[jay`]

Originally posted by Fudomyo

Shrugs
8 @ 8 plates.
Too many reps
6 @ 10 plates.

Fudo

10 x 45 plates??
wholy sh!t fuk batman
thats like 500lbs with the bar!

hands of steel hey!

[Fudomyo]

That's on the hammer machine. Easier than a bb shrug, at least. Traps of steel maybe.

I use straps, I'd never make it through all the rows, deads and shrugs.

[Fudomyo]

I just went on another bike ride. About 2.5 hrs, hopefully quicker. I'll have to start timing. I should just get one of those $30 computers for my bike. Speed, time, miles etc. Very handy.

Anyway, I made it back, which is a plus. I totally bonked last time. Slept only 2-3 hrs afterwards. Getting up at 5am can't help matters.

[Lee J B]

Good job on making it back, those bike computers are hella good

[Fudomyo]

Well, I'm going to try less, more often. I'll see if I can do this workout again in 4-5 days. I don't know why I tried chest and arms in the same week, I know that doesn't work for me.

So doing as little as I plan, I can combine back and chest no problem. I thought it would take a lot longer, but nothing is tired, so you just rip through it. Sweated up a storm.

BB Row -- 7 @ 185
Wrist hurt a tad, I'll have to use a wider grip.

DB Shoulder Press -- 12 @ 50
Warming up at 20 lbs still hurt like a bitch. Grrrrrr. Cranked 'em out at 50 though. I was happy with that one.

BB Bench -- 10 + 3 r/p @ 185
Another good set. I'll have to up that next time.

Deadlifts -- 7 + 2 r/p @ 315

Shrugs -- 10 @ 8 plates.
No straps, so I stuck with a light set.

Lateral Raises -- 10 + 3 @ 15
I suck at these. Still.

DB Curls - 9 @ 40
Huh, I kept cranking these out, twas fun. Need more weight next time.

[Fudomyo]

211.2 and 7.7% bf today.
Actually that's yesterday's weight, but close enough.

Ab pinch is still 14mm, but ever so slowly shrinking. I wish I had some damn leg fat, heh heh. Then you could see more than 2-3 abs. Grrr.

[Striker2]

Hey,

Sounds pretty good so far, have a current pic?