The Greenetuckian Files

Quite a bit of soreness / stiffness this morning. I can really feel it in my chest muscles so I got a good workout there I guess. My last upper heavy workout was on the 11th so that may be part of it. I am hoping that by doing a full body workout I will get more heavy workouts a month. Theoretically I will get 1.5 heavy workouts a week instead of one. That should give me two extra heavies a month.

I am not playing tennis this evening. I may skate or go for a walk but my ankles hurt and I think I need to give them a rest.
 
6/21

No directed exercise yesterday but I did cut small trees and stack them on a brush pile for 2 hrs. Man was it hot too, I though I would die.

I drank way too much last night and have myself a hangover this morning. Sheri is cooking bacon, eggs and toast for breakfast. I tried doing my full body workout but it really sucked. I am going to redo the light upper and heavy lower on Fri. I don't know if I did any good this morning or just made myself feel sicker. :D I know I am dehydrated too because I only weigh 161 this morning. No more drinking for me before the weekend.

BP.....................149x10.............160x5
SLDL / UR.............80x5................80x5

DL.......................160x5..............182x5
LPD.......................87x5.................87x5
 
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6/21 evening - Ash, Kegan and I went out on skates for a little more than an hour. It was in the 90s with about 88% humidity and heat index near 100. Anytime you take Ash you don't get a fast workout but towing her often give you a good workout anyway.

Today is a day off from strength training. I'll try to do a good FB workout tomorrow.
 
6/23

Last evening we went out to play tennis (chase balls) in between storms. It was a lot cooler so we went at it a lot harder. Reaching up for a high one, just as I started my swing something let go in my shoulder. It felt like someone had shot me and dropped me to the asphalt. I have no idea what it is but I felt a twinge of it again this morning. I did continue playing with just making sure to keep my arm down and letting high balls go on by. Perhaps I need to add some kind of pull over to my workouts.

Speaking of this morning I re-did the workout I screwed up with a hangover on the 21st. I did make some improvements. The workout below with rest times and all takes exactly one hour.

UL / LH 06/23/06
BP...........................149x12................160x10.............171x6
BP..........................149x 11................160x 9..............171x 6 (6/14)

SLDL / UR.................80x10....................85x9................90x8


Dead Lift...................204x8..................226x5..............248x4
Dead Lift..................204x6..................226x4..............248x3....................260x1 (6/16)

(LPD Pulled to waist)
LPD ..........................87x12..................87x12..............87x12
LPD..........................87x 12.................87x 10..............87x 10 (6/14)
 
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Finally 2 olympic sets

Now I can do my deadlifts together with bench presses. While Kegan, Ash and I skated last night we came across a nice bench and rack setting outside. It said it inclued 300lb olympic set for $250 on the sign but there was no one home. Kegan and I went back around noon today and the lady said that they needed money and they would take $200 for all. There was also a nice weight tree. The bench says Exerfit fitness on it but I cannot find one like it on the Internet. The olympic (standard) set seems to be made by Cap. It looks like a nice one. I am using my rack because of the safeties I built into mine. I had to raise my rack with pieces of landscape timbers until I can come up with something better. I may see if I can make some different safeties to work with it's rack. Although I really did not need the bench it is a lot nicer than what I had and now I have two 300lb sets to work with. The only thing I don't like is my old set is in even kilograms and this new one is in even pounds. Oh well I'll get use to it I guess.
 
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303

With the end of the month quickly approaching and since I am going to miss Wednesday's workout I set out this morning to test my Deadlift. Here is how it went -

138x5.........204x1..........270x1..........303x1

I believe I could have gone a bit more. This sets my next goal to be 303x3 and a max of 350. I am also going to change my light DL days to light squats. At least until I hurt my back. :( Last DL workout I hit 248 4 times so it is time to kick that up to 259 and work toward 4 reps again.
 
After more reading I am changing my routine a bit. I have a pretty good ache in my right shoulder area and after reading that upright rows can cause rotator cuff problems I have dicontined them for awhile. maxing on the Deadlift yesterday really hit me. My lower back is a bit sore and my abs are sore. I think part of the shoulder pain is from deadlifting. Since I worked my legs with the deads yesterday I left out any squats today. My plan will be to alternate light squats in with heavy deads. I am searching for something to replace the UR and I may use curls and bent rows perhaps 2 sets of each during the workouts or alternating them. As for reps I am going to have 3 rep ranges now instead of two. Heavy - 3 to 5 reps, Medium 8 - 12 reps and light 12- 15 reps.

Today was supposed to be Medium 8-12 range. As you can see I was doing some searching on the bent rows and curls.
BP 135x5, 3@160x8
Curl 50x10, 80x7
Bent Row 70x12, 80x12
LPD 87x5, 3@102x8

Here are some excerpts from the article I am basing my workout on.
A study at the University of Alabama supports this notion. The researchers had one group of men train each muscle group once a week for 3 months; another group performed the same number of total sets weekly but split them equally among three total-body workouts. The result? The men who worked each muscle more frequently gained 9 pounds of muscle -- 5 more than those who trained each muscle only once a week.

Repetition Ranges
"Go heavy or go home" is a common saying among bodybuilders. But, while it's crucial that you use a weight that provides a challenging load, the mantra is flawed. That's because muscle fibers can grow in two ways. The first is when the myofibrils -- the parts of the fiber that contain the contracting proteins -- increase in number and density. This type of growth leads to strength gains and can be accomplished by using heavy weights that allow only one to seven repetitions.

The second type of growth, however, occurs when your muscles are forced to contract for longer periods of time. Typically, this means using lighter loads that allow you to complete 12 to 15 repetitions. This increases the number of energy-producing structures within the fiber. So you don't get significantly stronger, but you do get bigger.

Using a repetition range that falls between the two causes a combination of both types of growth, but each to a lesser degree. And that's why Cosgrove uses all three repetition ranges. For instance, he might prescribe five repetitions of each exercise on Monday, 15 on Wednesday, and 10 on Friday. "It not only leads to better growth but also helps keep you from hitting plateaus," he says.

And indeed, in a 2002 study, Arizona State University researchers discovered that men who alternated their repetition ranges in each of three weekly training sessions gained twice as much strength as men who didn't vary their repetitions. To Cosgrove, it's just another case of a logical approach generating a logical result.
Click to expand...
 
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Nothing to report today. I did push mow some and mowed using a rider but no real workout. My legs and feet are sore from Kings Island yesterday and driving both ways really helped take it out. I am not use to getting up at 4am or staying up to 2:30am. I have an interview with Xerox in the morning so I hope I am over it by then. Not planing a workout until I am back cause I want to be ready in other ways.
 
New Stats.

June finds me making some goals and not quite progressing to where I wanted to be. In the photo you can see that I have made a bit of progress since Feb. 1st. My max BP is still climbing and hopefully then end of July will see my DL at 330. I am not missing tobacoo quite as bad so perhaps I can get my diet a bit more under control. I think I still need to add quite a bit of mass to my legs so I am going to try to keep my calories pretty high and cut some of the junk food like chips and crackers. No six pack abs yet but I am not sure it is good to keep your body fat that low for extended periods anyway.

Please don't hold the farmer's tan against me. Perhaps the river this weekend will even that out.

MAX..................5/7/06..............5/28/06..............7/01/06
BP........................209.5................221.....................230
Standing Curl.....107...................112......................112
Deadlift.....................................................................303
Progress I found in my blog - 1/31/05 BP at 138 X5, 165.5 X1, 165.5 X1 and curls at 10 reps at 60lbs on the curling bar The next one I found were these - Top BP - 182lbs on 2/19
Top Curl - 91 lbs on 2/26


Stats

BF%..................5/15/06...........5/28...............7/1
Chest...................20..................20..................16
Abdominal...........20..................21..................20
Thigh...................10..................12..................15
Cal %.............................................................16.5%
Measure %...................................................16.45%
(Jan 5th 2006 using measure method = 20.2%)

Date...........01/05/06.......02/01/06.......03/01/06........04/01/06........04/30/06.........05/28/06..............07/01/06
chest..........40.5..................41.5......... ......41..................41....................40 .25..................40 .5..................41
bicep..........13.5..................13.5......... ......13.5...............13.5.................13.5...................13.5...................13.75
Stomach.....36....................36.5............ ...35.5...............34 1/4..............34......................34 1/2...................34
Waist...........34.5...................34......... .......34.5................34....................3 3.5....................34........................33.5
leg...............20......................21.5.... .........20.5................22................... .20.5...................20.5.......................21


Weight........165...................163........... .....162................160..................158...............160-163...............163-165
 
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I intended to workout this morning but it is just not to be with getting stuff ready. Looks like I'm taking a week off from resistance training but I'll still get some exercise down at the river. See ya'll Wed.
 
Well after a week off and way too much junk food and beer I am back today and did get in a decent workout. The deadlifts hurt my back right between my shoulder blades but I did them anyway. I did my light / high rep workout tonight. Man it does pump you up I had to go to the restroom and caught a look at myself in the mirror. Man my pecs were pumped up. Damn shame they won't stay like that. Oh well if this full body routine works perhaps they will get that size for real. Oh well here is what I did.

Standing Curl........3@60x12
Deadlift..................226x5, 248x4, 259x3
Bench Press.........150x13, 2@150x12
LPD to waist..........3@87x12
 
No strength training today but mowed down at Sandborn and worked on a John Deere lawn tractor. We skated about a half an hour and just a bit of a walk to the band shell afterwards. Perhaps 45 min in all. My pecs are sore after last evenings workout so I do believe I did them some good.
 
7/7 Upper Heavy 3 - 5 / Light Squats

Boy my pecs were still sore this morning. I managed a good workout anyway. I was searching a bit on the bench as you can see by the reps. I started too light then went too heavy. I also wanted to do a light squats at 10 reps but only managed 5 before I would give out. My right knee hurt also. We will be gone the weekend so It will probably be Mon. before I post again.

BP...........................140x5, 185x5, 205x2, 195x3
Standing Curl........60x5, 95x3, 95x3, 95x3
Squat.....................138x5, 138x5, 138x5, 138x5
LPD........................115x3, 115x3, 115x3
 
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I know I said I probably would not post until Mon. but I did get good news. Tiffany called and I got the job with Xerox. Yeah it is through a temp agency for now but I hope to impress them enough to get in permanent in a year or so. It pay $15.61 an hour and 31.5 cents a mile. Believe me that is nothing to sneeze at around here. Your lucky to get $6 an hour at Wal Mart and there is a waiting list for that. At least the cost of living here is real low and my little Geo / Toyota gets good mileage. :D

It hurt to change the message on the answering machine and post a message on the door that we would no longer be conducting regular business hours. Oh well on to bigger and better things. I just hope the economy doesn't collapes again like it did after Sept. 11th. Looks like GreenePC has gone the way of most all of the little repair shops around here. We are going to keep servicing our regular customers for awhile so there will be a GreenePC for a little longer.
 
Man the weekend took it out of me. Today was my medium rep workout on the 8's but I petered out at 2 sets. I just felt nausious. Don't know why but the longer I went the worse it got. The higher rep stuff kicks my a$$ anyway. I concentrated to much on strength and got my 1 RM way up. In fact using one of the 1rm calcualtors mine comes back way off. Using 160x9 my 1RM comes back at 206 when actually it is 230. Now that is way off. I also have a lot of pain in my right elbow. It is getting worse not better. My legs were still sore this morning from last Fri. squats. I had trouble walking yesterday. Oh well I'll keep mixing it up and see if I can't put on some quality muscle.

Standing Curl......2@80x8
Bench Press.......2@160x9
Dead Lift..............2@204x8
LPD to waist........2@102x9



I have to go to Indy about the Xerox job and fill out paperwork and take a drug test. I hate Indy, I'm just glad I won't have to work there. Perhaps I can finish the workout this evening.
 
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Made it through the paperwork and pee'd in the cup at Concerta. Hopefully I'll be working at Xerox come Mon. Next goal will be to find a permenant job with benefit. My legs are still shot but we went out for a 1/2hr. skate. I had a great time at it. Sheri prefers tennis but my right elbow is shot.
 
Pretty hecktic around here. I am afraid it looks like Sheri and Ash have the Chicken Pox. I my have a touch myself since I have had about three unexplained itchy bump on my body and two sores in my mouth. Sheri has them bad on her lower back and the back of her upper right arm.

Varicella Virus or not I still completed my workout this morning although I felt a bit nausious for a minute after exerting. Today was the low weight high rep day and that always hits me hard. Last night Sheri helped me check my pushup and crunch numbers for one minute.

Pushups = 44 in 39 seconds (should have paced myself :( )
Crunches = 29 (should have sped up a little :) )

This morning
Standing Curl...........3@60x13 (+1)
Squat........................3@138x6 (+1)
Bench Press............3@150x13 (+1)
LPD to waist.............3@87x13 (+1)
 
My left hip was hurting me and since this workout is the heavy one I put of lifting until tomorrow. Sheri and I did wack tennis balls back and forth for a half an hour. At ninety degrees and near one hundred percent humidity it took it out of you. I have eaten every thing in sight today and then some. Perhaps I'm growing :D . I am changing the routine again tomorrow and dumping the standing curls adding bent rows and some concentration curls at high reps. These damn biceps just are not responding.
 
I hit the weights hard for my heavy day. I added bent rows and hurt my back a little with the last set. I am going to have to do something different. I think I will change to a cable row. That or I am going to have to find something to rest my head against to keep some of the pressure off of my lower back. I hope it does not hurt too bad later in the day. My 1RM is still off badly on the BP. even my last set of 5 reps at 195 puts it low but using reps * 0.33 + 1 puts it close at 228. I don't know what to do about the deadlifts either. Every time I do heavy deads my neck / upper back hurts the rest of the day.

Bent Row......................................60x5.....100x6.....110x6.....110x9
BP................................................150x5.....195x4.....195x4.....195x5
Dead Lift.....................................138x5.....259x4.....259x4.....259x4
Lat Pull Down (W)......................102x5.....115x4.....115x4.....115x4
Cable Concentration Curl (W).....49x5.....32x15.....49x8
 
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