The Greenetuckian Files

4/28

Last evening I worked more with Ash on bike riding. I just could not get her to quit leaning. I think it is coming from letting her ride on her training wheels so long. She sees the leaning position as normal. Try as I might I could not break her from it and finally gave up. I went out skating by myself since Kegan is still working on the school's production of Guys and Dolls. I got in a good 45 min. workout at a pretty good clip. I think I must have done some good with yesterday's dead lifts because the backs of my legs are so sore.

This morning I started back with the loose weights. I am going to try and build some power so I am going to start doing heavy w/ low reps once a week. I am hoping to achieve a BP of 204 lbs. this Sun., wish me luck.

Ankle Balance (right only)
58, 61, 60

Weider machine for warmup
Arm Press - 161x5
Cable Curl - 49x5

Loose weights

Bench Press
193x1, 182x2, 182x2

Standing Curl
100x1, 90x2, 90x2
 
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Date...........01/05/06.......02/01/06.......03/01/06........04/01/06........04/30/06
Stomach.....36....................36.5...............35.5................34 1/4..............34
Waist...........34.5...................34................34.5................34....................33.5
leg...............20......................21.5.............20.5................22....................20.5
bicep..........13.5..................13.5...............13.5...............13.5.................13.5
chest..........40.5..................41.5...............41..................41....................40.25
Weight........165...................163................162................160..................158

Top Bench Press - 204
Top Standing Curl - 107

As you can see from the pics and stats I really am not gaining size but I am toning up quite nicely. I also tested my top lifts in BP and Standing Curl, I am pleased with the gains. As I put in my 4/28 post I am going to start with the loose weights to increase strength again. I have no idea where I should set a goal for things for this month. So far my only goal is to stop all nicotine usage and not gain body fat. I have completely quit the snuff and am only using a 7mb patch and Arivas I as need them. Keeping the BF down will be tough as I know I am eating more and hopefully will soon be starting a new job. I think I need to try and gain more muscle mass to offset the higher caloric intake so I had probably try to lift heavier and more.
 
5/1/06 (Lower, Heavy)

Okay today I decided to hit the heavy again. I also decided to see how long I could acctually balance on my left ankle. I finally quit at 120 seconds, the best time on my right is 78 sec. Now I have something to shoot for. The ? in the ankle balance for the right foot is because I did not get the watch started.

I know I did not post any pics of my legs but I will get some added as soon as I can.

Ankle Balance
R - 27, 78, ?, 46
L - 120

Dead Lift
WU 107x5
204x1, 226x3, 248x1

Leg Extention
155x1, 134x10, 134x10
 
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5/2 Morning (Upper, Heavy)

I am still going for strength building. I hit it heavy with low reps on the BP and Standing Curl. I also added another set to each exercise. I just want to see what happens with my measures about mid month.

Ankle Balance (right only)
78, 62, 62

Bench Press (WU on weider 103x5)
204x1, 193,x2, 182x2

Standing Curl (WU cable curls 32x5)
95x2, 90x4, 90x3

Ab Crunch (Weider)
95x10, 95x10, 95x10
For some reason I could not get even 1 rep at 110 on ab crunches.

I have that second interview today at Bloomington with PTS. I got ma & pa's and Bobby's yards mowed yesterday and the weather lady is saying no rain today so hopefully I can get in a good skate this evening.
 
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5/3 (Lower, Light)

Last evening Ash and I went skating without Sheri. Ash did very well and skated for a long time. Not really sure how long but somewhere in the neighborhood of an hour. I did see good progress in my right ankle balance this morning. I hope this keeps improving quickly.

I did meet with Kevin from PTS about the tech job. He is supposed to confer with some others and get back to me today.



Ankle Balance (right only)
94, 88, 71

Leg press
265x15, 265x15, 265x15

Leg Extention
121x10, 121x10, 134x6

Kick Back
49x10, 64x5, 64x5
 
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5/4

This marks the end to another strength training cycle. I changed things a bit and we will see how they work out. I did have a real suprise this morning when I managed an ankle balance of 2 min. on my right ankle. :) I don't know if I will strength train again until Monday at least that is my plan. We'll just have to see if I can stay away.

Today I tried doing things differently and some of the numbers reflect that. On the chest flys, I was trying to accentuate my chest because no matter how much I gain my chest remains flat. I must have been hitting the muscle because for that 3rd set on the flys I just couldn't get it. You will notice I dropped curls from the light day and stopped on the abs after realizing that I was working my abs during the front pull downs. I think next time I do this routine I will change the front pull downs to alternating front and rear. On the front pull downs I was pulling down close to my waist.

Ankle Balance (right only)
84, 80, 120)

Bench Press oplympic bar (weider warm up 136x5)
171x5, 160x7, 160x6

Seated cable row
108x10, 122x10, 122x10

Chest Fly (weider)
68x5, 68x6, (68x1, 53x2)

Front pull down
87x10, 102x7, 102x6

Ab Crunch
95x10
 
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5/5

Well I made it through a day without weights. I know the morning workout of 4/4 did some good because my chest muscles were sore. It had to be those flys. I will definately add them to my regular workout.

The new 84mm wheels arrived so we worked on making them work on Kegan's skates and installing them. Kegan and I went out first for a pretty long skate then returned for Sheri and Ash and skated again. All in all about two hours total time with at least an hour and a half of skating. I can feel it in my legs this morning. Weather is supposed to be pretty but cool this weekend so I should get in more skating.
 
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5/6

I skated 40 minutes with Sheri and Ash. Fell on my hiney for the second time in two days. First yesterday I caught something with my left skate while skating real slow that crashed me and today I was helping Ash across a rail road track and turned back for Sheri and.......Boom right on my behind. Sheri then tried to turn back since I was not there to help her and boom, she was down too. Oh well it was a fun skate.
 
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5/7

This is a workout idea I got from Increase your bench by 50 pounds in 50 days You can check out the program here.

I have decided I am going to give "Increase your bench by 50 pounds in 50 days" a try . I am a hard gainer in the chest and bicep dept. so we will see how it goes. I also am going to apply it to my standing curl and just do these two movements two days a week. I will also do 2 days of legs and 1 day of abs, back and shoulders. That still leaves me with two days off for recuperation. I figure I am not in any of this for a competition and have nothing to lose. If I start to hurt I will quit. If it works it would actually put me above my lifetime record of 256lbs. BP I made in my 20s so I doubt I will gain the whole 50lbs., I will take what I can get though. I figure you need strong muscles to work out with for better gains anyway.

I started off today finding my 1 rep max since last Sun. I felt I could have done more. I was correct, I failed at 215 but made it at 209.5 (good thing I have safety racks :)). I used my max of 107 from last week for my standing curl max. I imagine I will have to tweak the weights for the curl part. Also because my weider weight set is in increments of 2 3/4 lbs the numbers will be off of Shawn's tables some. My curling set only goes to 100 so to get above that I have to use the Weider's so my numbers will skew there also.

I tried the week one workout this morning after finding my BP max and failed to complete it. I completely missed the last set of BPs, failing to even lift the bar off the rack. I think I wore myself out too much finding my max 1 rep.

BP Max 209.5lbs. | Standing Curl Max 107lbs. | Body weight 159lbs.

Bench Press
1@165.5x6
1@176.6x5
1@176.6x4
1@182x4
1@182xFailed

Standing Curl
1@80x6
2@85x5
2@85x4

Okay now I won't do this program again until Thursday so here is what I have planned.

Sun. - IYBP Workout
Mon. - Legs
Tue. - Abs, Back and Shoulders
Wed. - Rest
Thur. - IYBP Workout
Fri. - Legs
Sat. - Rest
 
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Boy did I catch it in the Increase your bench by 50 pounds in 50 days thread. I know these guys mean well but I don't really think they even read the thread. I think they just seen the 1 rep max and jumped to an incorrect conclusion. Yes the workout is designed to increase your 1 rep max lift but it also definately is not just performing 1 rep. It is also by a pretty respected power lifter. Oh well I am going to try applying it to my Bench Press and Standing Curl no matter what any of them say. It is the only way I know of to prove or disprove Shawn's theory. I know it did some good because my pecks are sore again today.

This morning I tried Squats for the first time in a whole lot of years (at least 10 - 15). I hurt myself real bad back then and have been afraid of them every since. Back pain does not go away quickly, not from your back or your memory. :D I kept things pretty light but it really hit my legs. I have some low reps but will try to add 1 rep each leg day to the squats with the weights I used today.

Squat
138x5
160x5
160x4
182x1

Lying leg curl
66x10
88x7
88x8
 
5/9

The IYBP workout really hit my pecs hard. They are still sore this morning. My legs are really sore from the squats and hamstring curls. This morning was supposed to be for abs, back and shoulders but I slacked off a bit because of the soreness. At least tomorrow is a rest day so I can recuperate.

Ab Crunch
2@110x7
95x10

Bent Row
85x10
100x10
110x10

Alternating Lat Pull Down
102x10
115x10
129x10

Shoulder Shrug
110x10
 
Still very sore, I think my legs are more sore than this morning. I went for a slow skate with Ash, I though it might help with the soreness. It did as long as we skated and for a little bit afterward but it has worn off now. We actually got in about an hour of skating and took a short break at the park.

I bought new vitamins at CVS today, they are the CVS version of Centrum Performance. We'll see if they do any good. I doubt it but did not figure it could hurt.

Tomorrow is an off day for lifting but maybe I can get in some skating if the rain stays away. We had a little today and the weatherman is calling for more tomorrow.
 
Still sore as hell this morning. Chest and triceps are pretty good but my quads and glutes are still bad. No lifting today but I did do my stretching.
 
5/11

Quads and glutes are still somewhat sore but not as bad as yesterday. Hopefully they will be okay by tomorrow since it will be time for squats & hamstring curls again. It rained last evening and the weather babe is calling rain now through Mon. It is supposed to taper off to scattered showers so maybe we can get a bit of skating in.

This morning it was time once again for Increase your bench by 50 pounds in 50 days workout #2. I did complete it but I don't think negative reps work real well with curling. :confused:

Bench Press
WU Weider 136x10

2@182x3
2@198x2
1@215x 1/2

Standing Curl
WU 60x10

2@85x3
2@95X2
1@107X (2 cheat reps)

Quick stats for this morning - My body weight has risen to 161. I knew I would gain so I will just have to work harder to turn it into muscle instead of fat. I also added another measurement for my hips/buttocks. :D

Weight - ...........161 (+3)
Chest - ...........41.25 (+.75)
Upper Arm - ...13.5
Stomach - .......34.5 (+.5)
Hips - ...............36
Upper leg - ......21 (+.5)
 
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5/12

Man have I got to work on these legs. I have been severly disappointed by the numbers I am seeing. Last night I still had soreness when I went to bed from Monday's workout. Today I did not do much better. My legs just wore out quick. I am also still afraid to push the squats because of my back. I could probably get at least one or two more reps but I am not going to push it.

Squats
138x6
160x5
171x2

Hmstg Curls
66x10
2@88x8
 
5/13

No strength training today. The rain finally let up this afternoon and we got some skating in. Kegan and I went out first for about 45min then back to pick up Sheri and Ash for about another 45min. Man do my quads hurt. They are so sore, sore, sore. I really thought I had been doing much better on my legs but this proves otherwise. Well at least I am glad to find out now and be able to do something about it.

I found a really great podcast. . Very positive, upbeat and pretty much reinforces what I believe. Also check out his own site at
 
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5/14

Quads are still sore, I may skip the squats tomorrow and do some other lower body to give them time to heal. I think I am just keeping them tore up with squats and skating. Today was time for #3 of the Increase your bench by 50 pounds in 50 days workout. I think I did pretty well and did much better than my first workout. I still think I tired myself out from finding my max BP last Sunday.

I have also come up with a delima, I posted about it in the weightlifting forum but so far I have had no relplies. After some checking I think I am under counting my olympic bar. It seems I have always counted it as 50lbs. but researching online I believe this 220cm bar with it's spinner collars should weigh 25kg which would make it 55lbs. I guess I will have to wait until I get an accurate scale to measure it with. See - Olympic Weight Set

Bench Press
warm up 138x10

1@165.5x6
2@176,5x5
2@187.5x4

Curl
warm up 60x10
1@80x6
2@85x5
2@90x4 (man I didn't think I would get that last rep)
 
5/14 evening

It was rainy today but I did go with Kegan and Ashley skating for about 45 minutes.
 
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