V - The Rebuilding

12-19-2010

5x5 Circuits
Workout A

Part 1
Round 1: Squat 100, Bench 100, Row BWx10, Chin BWx10
Round 2: Squat 110, Bench 110, Row BWx10, Chin BWx10
Round 3: Squat 120, Bench 110, Row BWx10, Chin BWx10

This was all I could do so it was actually just 3x5 today.
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Part 2
Round 1: Calf Raise 120x10, Tricep Extension 20x10, Curl 20x10
Round 2: Calf Raise 120x10, Tricep Extension 20x10, Curl 20x10
Round 3: Calf Raise 120x10, Tricep Extension 20x10, Curl 20x10

Just to keep it even, only did 3 rounds of this one today too.
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Very busy, irregular work schedule with busy 24 hour and 48 hour shifts with very little sleep has really thrown me off and my workouts have been absent and have sucked when I did them. Oh well, it will get better...it always does.

12-26-2010
Power Workout A 5x5

Squat.....90, 100, 110, 120, 135
Bench.....90, 100, 110, 120, 135
Dead.....115, 130, 145, 165, 185

Going for my new goals of getting stronger and improving cardiovascular endurance, I'm concentrating on strength using a workout A, B, and C since I've lost so much over recent months...time to get it back. I'll also do a separate BB type workout to get the "mirror muscles" separately from my strength training.

Workout A: Squat, Bench, Dead
Workout B: Squat, Bench, Row
Workout C: Squat, Bench, Chin

BB workout: Clean & Jerk, Curl, Tricep Extension, Calf Raise. Might substitute seated overhead press for clean & jerk...not sure yet.

I'll be doing 5x5 for the real lifts and 5x10 for the silly stuff.

Cardio each day, more intense cardio on BB days.

12-27-2010
Supplemental workout (Mirror Muscles)

BB OHP.............85x5x10
DB Curl............20x5x10
DB Tricep Ext......20x5x10
BB Calf Raise.....135x5x10

And this has killed my triceps and delts. Biceps felt it pretty good during the workout but not terribly sore after.

12-30-10
Workout B 5x5

Round 1: Squat 80, Bench 80, Row BWx10
Round 2: Squat 80, Bench 80, Row BWx10
Round 3: Squat 80, Bench 80, Row BWx10
Round 4: Squat 80, Bench 80, Row BWx10
Round 5: Squat 80, Bench 80, Row BWx10

Got it quickly, in rounds, without breaks. I'm whomped even though the weights were light. Well, except the row. I'm officially 198lbs now and pushing to 200 and beyond. Yeah, it's a bulking diet and there are some fat gains...oh well, I'll cut someday in the future if I don't become a permabulker. Actually, as my performce and capacity improves, cardio will improve and increase...leading to accidental caloric deficit. If I start losing weight, I'll just bump the calories up a little.

Grrrrrr....6 meals instead of 5? I don't wanna do that.

[beefcurry1]

Originally Posted by .V.

Grrrrrr....6 meals instead of 5? I don't wanna do that.

i feel ya on that. when i was in japan i was eating every 2 hours, hungry or not. force feeding definitely sucks. makes food less enjoyable, more a chore. are you taking any MRPs to bump up the cals?

198 eh? is your avatar still somewhat acurate? if so you're lookin like a pretty lean 198.

Originally Posted by beefcurry1

i feel ya on that. when i was in japan i was eating every 2 hours, hungry or not. force feeding definitely sucks. makes food less enjoyable, more a chore. are you taking any MRPs to bump up the cals?

198 eh? is your avatar still somewhat acurate? if so you're lookin like a pretty lean 198.

Yeah, that pic was taken at about 190. I'm not nearly as lean right now though. I've gained a bit of fat over the holidays. I need to post a pic in the contest thread...my USB cable is missing for my camera so it's dead and I cannot put pics from the camera to the computer. It's in my DNA to have skinny arms and legs so they aren't a good indicator of my weight. Even at 210 and less than 10% my arms and legs were skinny compared to my weight...and the more I work them, the more overtrained and thinner they look.

Right now...I'm trying for three meals and two shakes a day. I can drink 1500 extra calories a day much easier than I can eat it.

12-31-2010
Mirror Muscle Workout

5 rounds of 10 reps each
OHP 80, Curl 20, Tricep Ext. 20, Calf Raise 155, Shrug 135

01-04-2011
5x5 Medium

Five rounds of
Squat 110, Bench 110, Chin up BWx10

01-10-2010
Mirror Muscle Workout

5 rounds of 10 reps each
OHP 75, Curl 15, Tricep Ext. 15, Calf Raise 135, Shrug 135

So I'm a big fat slacker...got to improve that. I've lost strength and this is all I can handle right now. Tomorrow is light squat/bench with rows... then after that comes medium squat/bench with chins... next week I get to move on to heavy squat/bench/dead. Well...heavy...for me...for now.

01-16-10
Mirror Muscles

5 rounds of 10 reps each

Calf Raise 135, OHP 80, Shrug 135

And I did 3 sets of 10 reps each with
Curl 15, Tricep Extension 15

I simply cannot do isolation tricep extensions in any form. My left elbow cannot take it no matter how light the weight. The skull crushers for 5x5 simply led to triceps that were stronger than the joints could handle...now I can't do anything that isolates the tricep completely at all.

So I'm eliminating the mirror muscle workout for myself and going back to the regular 5x5 with the only adaptation being to add clean & jerk back to Wednesday and calf raises to Friday. This will protect the elbow and serve the same purpose.

Traps will be worked with deads and c&j.
Bis will be worked with rows and chins.
Tris will be worked with bench and c&j.

[gcs118]

What bad news about the triceps. At least you have an immediate plan of attack ready to counter it.

Originally Posted by gcs118

What bad news about the triceps. At least you have an immediate plan of attack ready to counter it.

Yep, just going back to what I've done with success in the past. Lower volume, higher weight, simple full body lifts. What was planning to do anyway, but without the mirror muscles day. Two lifts to sub for four. Probably be more effective anyway.

Besides, there was a tragic accident in the gym today that totally took the desire to do tricep work away. Mrs.V.'s bench has a bare metal piece on the end where the preacher curl pad would attach, and I don't use that so I had sat the pad aside. Well I was wearing baggy sweat pants and had sat at the end of the bench rather carelessly and dropped a dumbell catching a body part between the dumbell and the metal piece.

The swelling looks impressive, but the bleeding when I had to pee was not fun. Mr. Happy is not happy.

[gcs118]

Ouch. Heal up fast

I haven't really changed my workout structure in a long time (years??). When I have more time I bet this would help out a lot. It's just the "when I have more time" part that's tricky...

01-17-2011
5x5 (Heavy)

5 Rounds of:
Squat.....135x5
Bench.....135x5
Dead......135x5

OYG, I've lost so much. I overestimated my squat ability (damn legs). Bench is about right. Deadlift is a little light. I will repeat squat and bench until I'm up to speed with my squats and ready to progress and I will add weight to the deadlift each week until they are heavy again. The way I feel tonight...I hope I can walk tomorrow since I've got to work a 24 hour shift with the day part filled with classroom time between running calls. At least PHTLS is fun. There will be a break of undetermined hours though to take my boy child to a Dr. Appointment.

For now...I hurt. Once again, at the bottom, starting over. Sisyphus starts up the hill again.

Next week - Keep squat and bench the same. Add 5lbs to dead.

01-20-2011
5x5 (Light)

5 Rounds of:
Squat.....95x5
Bench.....05x5
Row......BWx10
C&J.......85x5

So my quads are still wiped out from my "heavy" day. grrrr about that. This meant that today felt heavy on squats. Bench of course felt as a light day should. I may be a little light on C&J but since I'm starting over I'll just take it where it goes and see what happens.

Next week, keep all weights the same.