I think I'm going to try to keep a log here. As of tonight I've started lifting again. I set it all aside in order to focus on my last Hapkido test as going to class sore would have hindered my performance and might have hurt my chances to pass the test. But now its back to normal... only nearly 3 months have gone by so its almost like starting over. The basic plan is a Tuesday, Fri, Sat split - Tuesday = Back, Biceps and Trap. Friday = Chest, Triceps and delts. Saturday = Legs (as much as I can. Probably mostly stretching and cals). So for today I did the following Pullups: 5, 5, 6, 4 Bent over cable rows: 100 x 12, 120 x 10, 140 x 8 Standing lat pulldowns: 60 x 8, 9, 8 seated lat pulldowns: 120 x 12, 140 x 9, 160 x 7, 180 x 6 Seated incline dumbell hammer curls: 30 x 11, 35 x 8, 40 x 7, 45 x 4 Standing alternate dumbell curls: 35 x 9, 40 x 6, 45 x 4, 30 x 8, 25 x 8 Standing barbell shrugs: 135 x 15, 185 x 11, 225 x 7, 275 x 4, 225 x 6 All in all it wasnt as pathetic as I feared. Still the endurance wasnt there and the strength had dropped a lot. We'll see how the soreness sets in. The next workout is going to be chest, tri's and delts. I'll post it when I get 'er done.
Nice effort for getting back into it! Also pretty nice to see a training log, might start my own next week since I'm on deload this week and sitting on my butt doesn't make for good reading!
awesome! you aiming for any specific weight now, or just going with the flow and see where you end up?
I think the thing now is to keep the reps higher, weight lower and really focus on full range of motion movement, stricter form. No cheat sets. I'm going for quality over quanitity. As I progress back to some semblance of condition I'll increase volume and add cardio/cals to round it out as well as some plyometrics for legs and start the running I keep talking about. I wll also add bag work as a regular part of my warmup. All of that is a departure from what I've done in the past. I'm interested to see the results.
(Thanks to the staff for clearing this out for me. I'm actually going to be trying to keep this somewhat on topic moving forward so while I wont get cranky if theres some jesting, I'd like it to stay to a minimum please?) Tonight will be the first trip back with any seriousness since my last post. Sad but necessary. I'm hoping that with a few things taken care of now I'll be able to concentrate and get back to work. As a sidenote, anyone in Illinois wanna be my lifting partner? Theres free bottled water, no membership dues and occassionally free GRUB!! Anyone? Anyone? Ah well... Ok, Workout time!! Warm up consisted of practicing my breaking techiques from white through greenbelt with my left hand as opposed to the right as we learn in class and 20 minutes of asst. bag work. Pullups: 6, 5.5, 3.5.... ok, so much for those... ego? Who needs an ego. They're overrated. ONWARD! Lat pulldowns, wide bar, wide grip: 110x16 (great burn to make up for my wretched performance on pull ups), 130x10, 150x8, 170x8 Bentover barbell rows (I havent done these in a while but talking with Leigh B today got me thinking so I'm going to start light and make sure I still have the form down first): 135x14 (not sure what I'll get out of this one as my back is already somewhat fatigued from pulldowns oddly enough but we'll give her a go), 135x14, 155x12, 175x9, 195x4 I think work is getting to me, and not sleeping well enough because I'm fatiguing so stinkin fast. Eh, its probably just the price I pay for having been a lazy ****...... oh well, time for some biceps Seated incline dumbell hammer curls: 25s x 15, 30s x 11, 35s x 9, 40s x 8, 45s x 5 Standing alternating dumbell curls: 35s x 8, 40s x 5, 30s x 7, 25s x 6 Shoulders and traps (last minute addition) Upright rows - 3 sets with 95: 10, 9, 9 Barbell shrugs: 185x12, 225x9, 245x7 All in all I had hoped for better tonight but I wont complain. My goal is to hit every workout as scheduled until I see my mom in October (long story on the mom front for those three or four of you that DONT know, lol. Lets just say its a big deal). So even with what I consider a humble beginning tonight, it is still a beginning and I'll take it.
So a follow up. Started the day with no soreness what so ever. Which I found odd. It's starting now but only if I stretch or flex hard. I'm hoping that its just taking a bit to creep in. Usually I'm a 12-24 before I feel solid tenderness and a 24-36 before getting dressed becomes challenging, lol. Lets see what happens. So far though it seems biceps are in the lead for potential soreness! YAY big arms!!!
Ok, update: Biceps are SORE!!! Back is tender, Shoulders and traps are unaffected. So I guess I've retained some of my strength if not endurance. Thats a bit of a conundrum but I think I can work around it. It seems for certain bodyparts I need to go to a higher weight and lower reps just to challenge the muscles. Its really odd trying to break away from a decades old training methodology and goal set. I find myself wanting to revert back to BBer training methods (even though in all truth I haven't strayed all THAT far its still a departure which for me is huge). But being huge yet lacking endurance will benefit me nothing so I have to have my NEW goals firmly in mind.
Today is Friday which means, as much I don't WANT to, its Chest, Triceps and Shoulders. Ugh... to say my motivation level is low is much like saying the grand canyon is just a blemish or that chicago has "ok" food. But... I made a vow and I'm sticking to it. So, without further adieu, lets get to it... Flat Bench: 135x20, 185x18, 225x10 (I think this illustrates my goal well enough. I dropped 2 reps between 135 and 185, but dropped 8 going from 185 to 225. I'd like that number to be smaller, say 5 reps or so. Mikey needs endurance), 275x4 Incline Bench (roughly 45 degrees): 135x12, 160x9, 185x7, 205x6 Incline dumbell flies (roughly 5-10 degrees): 40x10, 45x6 (rushed the set. Should have rested a tad longer), In an attempt to keep myself doing flies and not switching to presses mid-set due to fatigue I've dropped weight for the next two sets: 35x7, 30x8 - holy crap my boobs are pumped, lol... SIDE NOTE: I've long argued that one should be fully recovered before working out again after a rather intense workout. Case in piont my biceps are really getting a pump during this workout so far. After my Tuesday workout I allowed for nearly 3 full days of rest. Had they still been sore/weakened I dont know what my numbers would be like or how effective this workout would be. Tricep pushdowns (short, straight bar): 60x13, 70x10, 80x6, 60x8 Behind the head, seated dumbell presses: 45x14, 50x10, 60x9, 70x6 Alternating dumbell front raises: 20x10, 20x10 Lateral dumbell raises: 20x12, 20x11 using rest/pause method, 20x9 rest/pause, followed immediately by 10x9 limited to upper 30% ROM... FREAKIN SPENT.
Update: oddly so far my shoulders and triceps are far more sore than my chest though it IS getting a bit tender now. What I find interesting is the hardness. EVen when sore and after so few workouts I find that I have a hardness I didnt not possess before. Very strange. I think it has something to do with the higher-rep workouts I've been doing. Back in my BBing days I knew a guy who SWORE by higher rep workouts with lighter weights. He looked great, and had enough strength to make himself noteworthy. Oddly he was in his 40's as I am now. Food for thought.... perhaps workouts need to change with age?
FYI, I dont even think anyone's READ this.... its fine to contribute or make comments. In fact I encourage it. If this log goes unnoticed for much longer I doubt I'll contiue it since no one is reading it.
Mikey, I think it is widely recognised that you are one of the guys to turn to when it comes to lifting and lifting programmes. I would certainly encourage you to continue. I have a question. I remember reading somewehre that Dorian Gray (was Mr Universe) only actually did one heavy set, rather than building up to the heavy set most of us do. Is there any value in this and have you tried it?
I'm reading it! I care! Gives Mikey a big hug! I was trying to respect your request not to clog it up with banter - obviously the balance was wrong! You should definitely keep posting as I love to see how different styles of training plan work out for different people!
