Week seven of the Shelby experiment. I've never felt so much like a science experiment before, and I've been on seven national teams in two sports. I drank a lot of funny tasting Gatorade back then, but I think I was too ignorant to notice what happened as a result. Now I measure everything -- aches, pains, food, protein, water, mental state, libido, kidney function, back mobility, tendon health, ...everything. Makes me tired thinking of it. Now, to quit the bitching and get to it.
Warm day, fan full on in the rumpus room, chalk dust flying everywhere. Great stuff. I have a concrete stone curing, though I'm not sure what I'm supposed to do about the flat spot. Maybe Bondo? I'll ask Bob -- he'll know.
This was supposed to be an easy day. Hah.
Warmed up with a little dynamic work and a ton of bar work. Downed the usual elixir, put on my elbow sleeves and wrist wraps, and got to it.
No real aches going in. Slept like crap last night; it was a warm night and I fell asleep with Z-12 and half my torso outside the covers. Woke up after my core temp dropped and had hard shaking chills for several minutes. They woke my wife up and she spooned me to warm me up, but that got me sweating. Pretty soon the whole bed was soaked and I was still cold. Nuts. Sometimes I kill me.
Pull-ups, fat grip, wide: 3 x 10 smooth, felt powerful again. All sets were +25kg. Last set got tough at 8 reps and the last two were gutted out and slow. Biceps on both arms were unhappy, though left more than right for some reason.
Floor press, fat bar: 3 x 10 with the same weight. Reps went up a little, but my elbows were barking. My left elbow still isn't happy with me, and I was aching like an old man before I was done. The last set was miserable and felt heavy. Whiner. These were tough enough that my nose bled from the first set. I think my eyes are bloodied too, though I haven't looked. Nuts. These should be getting easier.
Incline bicep curl: 3 x 10 with 20 kilos on the skinny DBs. These felt great and caused no additional elbow or biceps issues.
Standing calf: I put 50 kilos on the pin again attached to my Ironmind Super Squat belt and did one set of 100 reps. I then bent over 90 degrees and did several sets of 10 reps as if on a straight-leg seated calf machine with toes turned inward. These are coming along, though I felt pretty sorry for myself by this point.
Maybe not my day. I did all my extreme stretches, which weren't too horrible. But my left elbow is still grousing. Time for ice and Advil.
I need to get back on the gain train.
Monday, March 29, 2010
Saturday, March 27, 2010
Day 4 week 6
Another hot day today with a Santa Ana blowing in. The air is super dry and warm, which makes for summer-like days. Great day to be a Saturday.
Felt good going into today. Got a big date with my wife tonight at the symphony and one of our favorite restaurants. I smell a bison ribeye in my future.
In the meantime I started with a lot of dynamic work, elbow sleeves, eventually knee sleeves and briefs, and the usual pre-workout nutrition. I'd eaten maybe 30 minutes prior but was still hungry. Now, afterward, I'm ravenous.
Warmed up after the dynamic work with weight in the usual ways.
All exercises were 3 sets of 5-7 with 180s between.
Military press, seated, fat bar: 3 x 7 reps with weight up 5%. Seat was at 80 degrees (more/less). It was fairly hard today and I started doing these in the rack with pins set low so I at least have a bail-out that's not my lap. This is starting to be a lot of weight now.
Squat: 3 x 7, up another 5% from last time. Three sets of 7 pushed hard. The last set was really pretty easy -- this is officially a whole lot of weight now. I'm nearing PR land for weight for these reps, so I suspect my max might be scary. We'll see.
Tricep extensions: I used handles and a bunch of chains with the bench at 45 degrees. I cared less about numbers than form and clobbering my tris. Pretty much got it done, though will have to tinker with it.
Extreme stretches weren't too bad today -- seldom are with these muscle groups.
Good stuff. Have a great evening.
Felt good going into today. Got a big date with my wife tonight at the symphony and one of our favorite restaurants. I smell a bison ribeye in my future.
In the meantime I started with a lot of dynamic work, elbow sleeves, eventually knee sleeves and briefs, and the usual pre-workout nutrition. I'd eaten maybe 30 minutes prior but was still hungry. Now, afterward, I'm ravenous.
Warmed up after the dynamic work with weight in the usual ways.
All exercises were 3 sets of 5-7 with 180s between.
Military press, seated, fat bar: 3 x 7 reps with weight up 5%. Seat was at 80 degrees (more/less). It was fairly hard today and I started doing these in the rack with pins set low so I at least have a bail-out that's not my lap. This is starting to be a lot of weight now.
Squat: 3 x 7, up another 5% from last time. Three sets of 7 pushed hard. The last set was really pretty easy -- this is officially a whole lot of weight now. I'm nearing PR land for weight for these reps, so I suspect my max might be scary. We'll see.
Tricep extensions: I used handles and a bunch of chains with the bench at 45 degrees. I cared less about numbers than form and clobbering my tris. Pretty much got it done, though will have to tinker with it.
Extreme stretches weren't too bad today -- seldom are with these muscle groups.
Good stuff. Have a great evening.
Thursday, March 25, 2010
Day 3 week 6
Beautiful day. I still find I'm troubled for reasons I can't articulate, but I'm feeling pretty good all around.
Had a pretty good day at work, the nights have been around 70 here this week, and we had a great picnic on the beach a couple of days ago. It's been gorgeous. The rumpus room was warm but not sweltering, so I fanned it once I worked up a good sweat. Spring is here.
Started with the usual workout routine from Shelby. I've eased into each phase of this work with him pretty smoothly thus far and am really pleased. I haven't gained weight like I thought I would, but he's keeping me from lard-dom pretty effectively. I've leaned out and gained a few, which works for me pretty completely. So I down his pre/peri/post regimen without complaint.
Wore elbow sleeves and wrist wraps. Lots of Chevelle on the shuffle today, which also warmed me up. Warmed up with dynamic and bar work until pretty well lathered and set to it.
Each is three sets, 5-7 to positive failure, 180s between (generally -- sometimes I get eager to move on).
Rows: 3 sets x 7 reps easy. I dropped twenty kilos and added a bunch of chains set to leave one link on the ground at the top. Honestly, it might have made a difference in the final measure, but it was hard to tell while I was lifting. It's still pretty stinkin' heavy. I suspect my scapular retraction is incomplete, but less is too easy. Tough to find the sweet spot. Maybe I need a finisher. Maybe not.
Fly fat DB: 3 x 7 with monster weight. I backed off ten kilos total per DB and added JumpStretch Average bands with one twist around my back. I wanted a good squeeze at the top, but I think I just added instability. I've built up to so much weight with these that the DBs I used last week were just a little tough to control. I tried the bands to add pressure at the top and avoid too much potential for injury at the bottom. I think they didn't quite have the effect I was looking for. We'll see. If I'm sore tomorrow, I'll stick with them; otherwise, I may just go back to big weight. All in all, these were kinda easy.
Single-arm Scott curl: 3 x 7 x a bunch. These were too easy, but won't be when I raise the weight a little. It was very interesting how much less endurance my left arm had than my right, which I attribute to all the baseball throwing I've done recently. Not sure that has anything to do with it, but it sounds good to me.
Seated calf: Ironmind super squat belt and did standing calf raises with a bunch of weight on the pin. Legs a little wide to clear the plates, same weight as last time, got all 100 in one set. Bent over to 90-degree hip and did sets with toes in. Painful.
Extreme stretches after each. I might have wept. These are just a cruelty joke, but they work, so I do them.
Thrilled to get it in today. Supposed to have a date with my wife tonight if she's up to it; either way we'll have a nice night together. It sure is a blessing to be so happily married.
Got my concrete stone mold and accoutrement today, so a stone will be birthed this weekend. I'm pretty stoked, particularly after everything I learned from the first attempt.
Great day, all.
Had a pretty good day at work, the nights have been around 70 here this week, and we had a great picnic on the beach a couple of days ago. It's been gorgeous. The rumpus room was warm but not sweltering, so I fanned it once I worked up a good sweat. Spring is here.
Started with the usual workout routine from Shelby. I've eased into each phase of this work with him pretty smoothly thus far and am really pleased. I haven't gained weight like I thought I would, but he's keeping me from lard-dom pretty effectively. I've leaned out and gained a few, which works for me pretty completely. So I down his pre/peri/post regimen without complaint.
Wore elbow sleeves and wrist wraps. Lots of Chevelle on the shuffle today, which also warmed me up. Warmed up with dynamic and bar work until pretty well lathered and set to it.
Each is three sets, 5-7 to positive failure, 180s between (generally -- sometimes I get eager to move on).
Rows: 3 sets x 7 reps easy. I dropped twenty kilos and added a bunch of chains set to leave one link on the ground at the top. Honestly, it might have made a difference in the final measure, but it was hard to tell while I was lifting. It's still pretty stinkin' heavy. I suspect my scapular retraction is incomplete, but less is too easy. Tough to find the sweet spot. Maybe I need a finisher. Maybe not.
Fly fat DB: 3 x 7 with monster weight. I backed off ten kilos total per DB and added JumpStretch Average bands with one twist around my back. I wanted a good squeeze at the top, but I think I just added instability. I've built up to so much weight with these that the DBs I used last week were just a little tough to control. I tried the bands to add pressure at the top and avoid too much potential for injury at the bottom. I think they didn't quite have the effect I was looking for. We'll see. If I'm sore tomorrow, I'll stick with them; otherwise, I may just go back to big weight. All in all, these were kinda easy.
Single-arm Scott curl: 3 x 7 x a bunch. These were too easy, but won't be when I raise the weight a little. It was very interesting how much less endurance my left arm had than my right, which I attribute to all the baseball throwing I've done recently. Not sure that has anything to do with it, but it sounds good to me.
Seated calf: Ironmind super squat belt and did standing calf raises with a bunch of weight on the pin. Legs a little wide to clear the plates, same weight as last time, got all 100 in one set. Bent over to 90-degree hip and did sets with toes in. Painful.
Extreme stretches after each. I might have wept. These are just a cruelty joke, but they work, so I do them.
Thrilled to get it in today. Supposed to have a date with my wife tonight if she's up to it; either way we'll have a nice night together. It sure is a blessing to be so happily married.
Got my concrete stone mold and accoutrement today, so a stone will be birthed this weekend. I'm pretty stoked, particularly after everything I learned from the first attempt.
Great day, all.
Tuesday, March 23, 2010
Day 2 week 6
Today is my birthday. Today was a bitch for any day, just another day full of trouble and woe for those around me. My wife has a kidney infection, my friend lost her father figure to suicide, and people in my office who need to grow up still act like children. It wasn't my best day.
I went to the gym feeling a little dark. Maybe a good day to lift.
Started with Shelby's nutritional regimen and some dynamic work. Worked with the weights to get up to speed, plugged in the shuffle tunes, and went at it.
Straight-arm anterior/medial/posterior fly: 60 reps per set, 20 each direction, three sets with 15 pounds. Pretty much the same as last week except I added weight to the posterior flys. These felt pretty good today, actually.
Skullcrushers: 3 sets of 10 reps of about the same weight as last week. I added about 5 pounds to each side just to say I made progress. They felt pretty good, though I didn't get the same pump as last time.
Front squat: Tweaked my right knee setting up. It was a sharp pain above the patella, with which I'm quite familiar. I usually feel it if I don't warm up enough and it usually passes quickly after I stop. I didn't feel like pushing into an injury today, so I wimped out and called it. I'm rather disappointed, both in circumstance and in myself.
Anyway, off to have an evening with the family. Hope you all enjoy the day.
I went to the gym feeling a little dark. Maybe a good day to lift.
Started with Shelby's nutritional regimen and some dynamic work. Worked with the weights to get up to speed, plugged in the shuffle tunes, and went at it.
Straight-arm anterior/medial/posterior fly: 60 reps per set, 20 each direction, three sets with 15 pounds. Pretty much the same as last week except I added weight to the posterior flys. These felt pretty good today, actually.
Skullcrushers: 3 sets of 10 reps of about the same weight as last week. I added about 5 pounds to each side just to say I made progress. They felt pretty good, though I didn't get the same pump as last time.
Front squat: Tweaked my right knee setting up. It was a sharp pain above the patella, with which I'm quite familiar. I usually feel it if I don't warm up enough and it usually passes quickly after I stop. I didn't feel like pushing into an injury today, so I wimped out and called it. I'm rather disappointed, both in circumstance and in myself.
Anyway, off to have an evening with the family. Hope you all enjoy the day.
Sunday, March 21, 2010
Day 1 week 6
In a bit of a funk today, feeling sorry for myself. Isn't that pathetic? I needed to get under some weight.
Days 1 are usually pretty easy for me -- the lifts aren't as comprehensively exhausting as days 4, which have rear squats and military press. I'm a waste after day 4 lifts. But I still figured I could get in some good pain.
Warmed up the usual way after the usual nutrition. Been grumpy all day, so it was a good time for some attitude adjustment. Wore elbow sleeves and wrist wraps. Warmed up slowly, particularly the biceps.
Pull-ups, fat grip, wide: 3 x 10 smooth, felt powerful again. First set was +25, second +10, third +5. Easy, beezy, Japaneezy. Or something like that. Felt good.
Floor press, fat bar: 3 x 10 with the same weight as last time. No change in reps, either, this time. Just no progress at all. In fact, these felt heavy largely because I was fixated on not crushing myself. Not sure why I was so fixated today, but I was.
Incline bicep curl: 3 x 10 with 20 kilos on the skinny DBs. I decided to go with inclines and strict form this time to alleviate some of the pressure on my elbows and biceps tendons. I've thrown the baseball hard quite a bit the last two days and started to feel it in my right biceps, so I decided that strict form and slow, slow, slow reps would be the order of the day. Turned out to be a good thing. No pain, good sets, felt good, and was tough.
Standing calf: I put 50 kilos on the pin attached to my Ironmind Super Squat belt and did one set of 100 reps. I then bent over 90 degrees and did several sets of 10 reps as if on a straight-leg seated calf machine with toes turned inward. Could hardly walk after these. Maybe these bird legs will respond.
I've hopped around a few exercises to address issues with getting older, and they seem to be working. I continue to think the Super Squat belt from Ironmind is an awesome deal, too, and incredibly versatile. I did have issues with hanging plates from it for pull-ups today as the weights kept banging my knees. I'll have to figure out a way to control that or drop the weight below my feet. That sounds like a pendulum waiting to happen, but we'll see.
A good day. Still in a funk, but a tired one, which makes me considerably more manageable. I'm sure my wife will appreciate that.
Hope all have a great day.
Days 1 are usually pretty easy for me -- the lifts aren't as comprehensively exhausting as days 4, which have rear squats and military press. I'm a waste after day 4 lifts. But I still figured I could get in some good pain.
Warmed up the usual way after the usual nutrition. Been grumpy all day, so it was a good time for some attitude adjustment. Wore elbow sleeves and wrist wraps. Warmed up slowly, particularly the biceps.
Pull-ups, fat grip, wide: 3 x 10 smooth, felt powerful again. First set was +25, second +10, third +5. Easy, beezy, Japaneezy. Or something like that. Felt good.
Floor press, fat bar: 3 x 10 with the same weight as last time. No change in reps, either, this time. Just no progress at all. In fact, these felt heavy largely because I was fixated on not crushing myself. Not sure why I was so fixated today, but I was.
Incline bicep curl: 3 x 10 with 20 kilos on the skinny DBs. I decided to go with inclines and strict form this time to alleviate some of the pressure on my elbows and biceps tendons. I've thrown the baseball hard quite a bit the last two days and started to feel it in my right biceps, so I decided that strict form and slow, slow, slow reps would be the order of the day. Turned out to be a good thing. No pain, good sets, felt good, and was tough.
Standing calf: I put 50 kilos on the pin attached to my Ironmind Super Squat belt and did one set of 100 reps. I then bent over 90 degrees and did several sets of 10 reps as if on a straight-leg seated calf machine with toes turned inward. Could hardly walk after these. Maybe these bird legs will respond.
I've hopped around a few exercises to address issues with getting older, and they seem to be working. I continue to think the Super Squat belt from Ironmind is an awesome deal, too, and incredibly versatile. I did have issues with hanging plates from it for pull-ups today as the weights kept banging my knees. I'll have to figure out a way to control that or drop the weight below my feet. That sounds like a pendulum waiting to happen, but we'll see.
A good day. Still in a funk, but a tired one, which makes me considerably more manageable. I'm sure my wife will appreciate that.
Hope all have a great day.
Friday, March 19, 2010
Day 4 week 5
Gorgeous Friday, very warm, and the rumpus room was downright hot. Felt a little gross after downing a piece of pizza this afternoon -- big mistake -- but won't have a shot at the weight until Sunday. So in I went.
Downed the usual Shelby-defined elixir and warmed up. Not enough dynamic work, but some. Hit the weights to warm up as usual. Was kind of excited about lifting by now, so I got to it.
Wore elbow sleeves and wraps for the first two exercises and briefs for squats. Wore EliteFTS knee sleeves too.
All exercises were 3 sets of 5-7 with 180s between.
Military press, seated, fat bar: 3 x 7 reps with same weight as last time. Seat was at 80 degrees (more/less). Torked after one set to go over the top. Not bad, not great. Actually did 8 reps on the last set, so I need to go up next time.
Tricep push-downs: 3 x 7 reps. Used a 2-inch strap over the top to my loading pin and a Spud, Inc. stubby strap handle. These were hard -- lots of friction. Got some engineering to do to make this perfect, but I was pleased.
Squat: 3 x 7, up 5% from last time. Two sets of 7 and dropped the 5% for the last set of 7 reps. Torked again in between two sets. Really pushed hard on these.
All in all a pretty solid bit of work. Took me a long time, had the fan full-blast and still sweat like a dog. Might have trouble recovering for a date with the wife tonight, in fact.
Hope you all have a productive weekend.
Downed the usual Shelby-defined elixir and warmed up. Not enough dynamic work, but some. Hit the weights to warm up as usual. Was kind of excited about lifting by now, so I got to it.
Wore elbow sleeves and wraps for the first two exercises and briefs for squats. Wore EliteFTS knee sleeves too.
All exercises were 3 sets of 5-7 with 180s between.
Military press, seated, fat bar: 3 x 7 reps with same weight as last time. Seat was at 80 degrees (more/less). Torked after one set to go over the top. Not bad, not great. Actually did 8 reps on the last set, so I need to go up next time.
Tricep push-downs: 3 x 7 reps. Used a 2-inch strap over the top to my loading pin and a Spud, Inc. stubby strap handle. These were hard -- lots of friction. Got some engineering to do to make this perfect, but I was pleased.
Squat: 3 x 7, up 5% from last time. Two sets of 7 and dropped the 5% for the last set of 7 reps. Torked again in between two sets. Really pushed hard on these.
All in all a pretty solid bit of work. Took me a long time, had the fan full-blast and still sweat like a dog. Might have trouble recovering for a date with the wife tonight, in fact.
Hope you all have a productive weekend.
Wednesday, March 17, 2010
Day 3 week 5
First meeting today is at 12:30 and last starts at 5:00, so I decided to train early.
Gorgeous, warm day. Feel good, though down a pound today after roughly 20,000 (yup) calories over the last four days. Go figure. We're raising my fat intake, but no cheeseburgers yet. Still, everything's working.
Started with the usual nutrition, weight warm-up (no dynamic today), elbow sleeves, wrist wraps, and thoughts of light weight, peanut.
Everything was 180s between, three sets for 5-7.
To it.
Rows: 3 sets x 7 reps with 200kg on the bar. Hit seven reps on all three sets. Felt pretty good, though ground out a couple of last reps.
Fly fat DB: 3 x 7 with monster weight. Used 80kg on the first set and 90 on the last two. Got all 7 on each. I'm right out to the end of the bars, so I'm going to have to get more 15kg plates. I'm a little concerned the fat DB bars are going to break; I'm trying to control the weight on the way to the floor as much as I can, but the collars are slipping with this much weight and it's grating the bars. So it goes. I'll likely have to get solid fat DB bars.
Straight bar bicep curl: 3 x 7 x 90kg. Basic 21 for guns work, same as last time. I'm still a little paranoid about my biceps tendons, so I don't go too hard on these. The extreme stretch for these was awful.
Seated calf: Switched gears here in a big way. I put on my Ironmind super squat belt (well worth the money, by the way -- the thing is awesome) and did standing calf raises with a bunch of weight on the pin. Legs a little wide to clear the plates, I did as many sets as needed to get 100 reps. Just brutal. First set was 50, finished in three sets. I'm going to change up the calf routine a bit using these and some seated work together to try to get rid of my bird legs.
Great start and lots to do. Great day, all.
Gorgeous, warm day. Feel good, though down a pound today after roughly 20,000 (yup) calories over the last four days. Go figure. We're raising my fat intake, but no cheeseburgers yet. Still, everything's working.
Started with the usual nutrition, weight warm-up (no dynamic today), elbow sleeves, wrist wraps, and thoughts of light weight, peanut.
Everything was 180s between, three sets for 5-7.
To it.
Rows: 3 sets x 7 reps with 200kg on the bar. Hit seven reps on all three sets. Felt pretty good, though ground out a couple of last reps.
Fly fat DB: 3 x 7 with monster weight. Used 80kg on the first set and 90 on the last two. Got all 7 on each. I'm right out to the end of the bars, so I'm going to have to get more 15kg plates. I'm a little concerned the fat DB bars are going to break; I'm trying to control the weight on the way to the floor as much as I can, but the collars are slipping with this much weight and it's grating the bars. So it goes. I'll likely have to get solid fat DB bars.
Straight bar bicep curl: 3 x 7 x 90kg. Basic 21 for guns work, same as last time. I'm still a little paranoid about my biceps tendons, so I don't go too hard on these. The extreme stretch for these was awful.
Seated calf: Switched gears here in a big way. I put on my Ironmind super squat belt (well worth the money, by the way -- the thing is awesome) and did standing calf raises with a bunch of weight on the pin. Legs a little wide to clear the plates, I did as many sets as needed to get 100 reps. Just brutal. First set was 50, finished in three sets. I'm going to change up the calf routine a bit using these and some seated work together to try to get rid of my bird legs.
Great start and lots to do. Great day, all.
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