Scott's back again Journal.

[scott1968s]

Originally Posted by gcs118

What did you do to warm up for squats? Post up those sets as well.

I stretched and a set of 10 with the Bar (45#). I did go light too...any suggestions? Even my first set could have been a warm up with that weight..

[gcs118]

That is odd. If you were stretching too much without being warmed up, that may have contributed. I never stretch unless I am warmed up/loosened up. I also never stretch when lifting unless I absolutely have to. Who knows what may have happened though, hopefully it clears up soon.

[scott1968s]

my inner legs are tightening up as the day goes along. Perhaps a strain. uncomfortable, but not a feeling I have't had before somehwere along the line.

[scott1968s]

Mood when starting:
Originally not ready, parents were coming over to play with Kids. The cancelled and I ran to the basement to w/o. Clickedon the TV and Rocky 4 was on, good motivator.... got me into the w/o.

End of 1st week of new program.

day 3 (back, traps, bis, forearms)


Planned
weighted pull-ups wide grip..... 10,to failure (no weight for first w/o)
bent rows- neutral grip 10,8.....67,77
bent rows- reverse grip 10,8....67,77
bench pull over 10,8...............30,30

shrugs 10,10.........................143,143
reverse shrug 8,8...................143,143

standing b-bell curls 10,10.......50,55
d-bell curls alternating 8,8........25,25

reverse curls 10,10..................45,45

Good w/o- 1st goog day one and three, day two was beat with leg pains. legs fine now we'll see during next w/o.

Next w/o Sunday....day one, skip Monday business travel starts car picking me up at 4:30am.. really 3:30am with daylight savings time....will go directly to the office and work to six Pm. Will have to have a huge steak dinner and rest that evening.. Will find a facility in toronto to w/o. Then off to Atlanta when I return, Scottsdale and Miami and then KC... All before then end of May.

[gcs118]

With the first week done how's it feel? Gonna make any changes?

[scott1968s]

I am doing this via blackberry not sure how it is going to turn out.

Thanks for viewing. I will be making changes. This is a six week program, the split will remain the same but I will be changing exercises every two weeks. Keeping the main lifts but tweeking their order. Like tonight I did icline bench, inclinr fly and flat bench for chest. Next weekn week three, I will do something like flat benchn flysn then incline. Will also change up some of the more isolated exercises. Like leteral extentions instead of a upright row for shoulders.

I have all written down for the next six weeks just need to find time to psot,. Including tonightd workout.

Scott

[scott1968s]

Was away on business and could not enter my w/os. Made time prior to leaving and while I was away.

3/11 - Sunday 9:05pm-9:45Pm Prior to leaving on a business trip.

Day 1 (chest, delts, tris) all 8-10 reps

Incline bench, 10,8,8....121,131,141
I-fly,10,8,8...20,30,30
flat bench 10,8....133,143

Shoulder press 10,8,4....77,77,77... last set felt awkard and cut short.
upright row (wide, Nu)10,10....50,50
front raise 8,8....20,20

reverse bench 10,8,8....60,70,75
seated tri ext 8,8...50,50


Was in Toronto on business. Went to office stayed to about 7pm. Found the energy to w/o. Hotel had a smith machine, free weights and dubmells to 55 pounds... Perfect... Had a detour bar prior to w/o and then Mortons for a steak and potato dinner... did have one Southern Comfort and Coke.....

Smith Machine felt a lot lighter than doing squats.. discounted everything by 25 pounds... got a good w/o. Needed to go by the feel of the weight rather than the poundage. More importantly no pain in the legs.

8:00pm-8:33pm 3/13/07
day 2 (legs & Abs)

Squat10,8,8...75,95,115
front squat 10..45

Dumbell stiff deadlift 10,8,8...30,35,40
(smith machine did not allow me to go down far enough)
hack squat 8...95

standing calf raise 10,10...95,95
seated calf 10,10...95,115

crunch/leg lift (superset) x2 (body weight)


Good to be home... 3/16- 7:30-8:02
day 3 (back, traps, bis, forearms)

pull-ups wide grip x2 8, failure
bent rows- neutral grip....10,10..82,82
bent rows- reverse grip...8,8...82,82
bench pull over 8,8...35,35

shrug 10,10...155,155
reverse shrug 10,10...155,155

standing b-bell curls 10,10...65,65
d-bell curls alternating 8,8...30,30
reverse curls 10,10...55,55

Good week. Will change up for this week, week 3 of w/o. Same split less reps, eavier weight. A bit of elbow pain (tendonitis)???? Will need to watch. really felt it his weekend while chopping ice. Need to watch tri extention exercises....

[trainerty]

Keep those elbows safe. Watch tri ext or eliminate all together if getting elbow pain. In your elbows you have bursa sacs for mobility and decrease of friction for the "gliding" joint. Rupture them and cause to much fluid spillage and you elbow gets inflamed and swollen. Goodluck with it.

[gcs118]

It's great to see that you stick with it even when away, not something that is easy to do.