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Post by dbunch on Aug 30, 2016 7:25:22 GMT -5
Tuesday, August 29, 2016
Squats
3x5@145 - It took for ever to loosen up my groin 2x5@185 1x5@235 1x5@285 1x5@235 1x5@145 - 2 second pause at the bottom.
Power Cleans 3x10@85
The were done fast but oh were they ugly -trying to add some conditioning into my routine
Kick Backs 3x10@55 each leg
Notes: I took a bum in my weight last week but I was down again this morning so over all I'm still going in the right direction. Which bring me to my question. Nutrition is by far my biggest nemesis. I'm just not really good with my diet. So I'm looking for a resource that can help me with getting my diet in order. My goal is easily stated lose weight, get stronger but no so simply done, it the past I've followed the pattern lose weight, lose strength - gain strength, gain weight. I'm looking for the basics. I thought about going to a nutritionist but I've not found any I'm comfortable with - those in the sports industry i.e. Max muscle, tend to push the supplements and what not. Those that are no in the sports industry do seem to place a high enough value on the second half of my requirement getting stronger while I'm losing weight.
So I figure I would turn to you guys instead.
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Post by Cormac on Aug 30, 2016 9:50:46 GMT -5
Tuesday, August 29, 2016 Squats 3x5@145 - It took for ever to loosen up my groin 2x5@185 1x5@235 1x5@285 1x5@235 1x5@145 - 2 second pause at the bottom. Power Cleans 3x10@85 The were done fast but oh were they ugly -trying to add some conditioning into my routine Kick Backs 3x10@55 each leg Notes: I took a bum in my weight last week but I was down again this morning so over all I'm still going in the right direction. Which bring me to my question. Nutrition is by far my biggest nemesis. I'm just not really good with my diet. So I'm looking for a resource that can help me with getting my diet in order. My goal is easily stated lose weight, get stronger but no so simply done, it the past I've followed the pattern lose weight, lose strength - gain strength, gain weight. I'm looking for the basics. I thought about going to a nutritionist but I've not found any I'm comfortable with - those in the sports industry i.e. Max muscle, tend to push the supplements and what not. Those that are no in the sports industry do seem to place a high enough value on the second half of my requirement getting stronger while I'm losing weight. So I figure I would turn to you guys instead. I would highly recommend reading anything by Mike Israetel regarding nutrition, he works for a company called renaissance periodisation who provide really good nutrition templates or personalised nutrition programs. My wife had great success with them and she is a powerlifter and was able to maintain her strength in everything except the bench, but her deadlift strength actually went up. Her bench didn't take that big of a hit either.
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Post by dbunch on Sept 1, 2016 7:04:20 GMT -5
Thank! I'll check him out
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Post by dbunch on Sept 1, 2016 7:15:13 GMT -5
Thursday, September 1, 2016 (Crap, it is set September already!?)
SS - Front raises / Lateral raises 3x10@17.5s
Reverse Flies 3x12@35s (Although I think I may have done one set with 40s)
Dumbbell Curls 3x10@30s
Face pulls bands 3x10
Band triceps extensions 3x20
Band triceps pull downs 3x10
Notes: I actually kept a pretty good pace today, finished everything in 30 minutes I I'm going to call it an aerobic workout.
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Post by osu122975 on Sept 2, 2016 3:30:20 GMT -5
I would eat maintenance calories all week eating relatively clean foods then have one cheat meal of whatever I wanted as much as I wanted and dropped 30lbs in 90 days. I made sure I walked at 3mph 3x/week for 30 min each.
I also worked w/ Matt Kroc a number of years ago and his diet helped as well for losing weight and retaining strength for competition.
For me the biggest thing is just owning it and letting nothing get in your way no matter what.
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Post by dbunch on Sept 12, 2016 6:40:31 GMT -5
I did have a squat and upper body workout last week but I neglected to record them. because I cant remember everything I just going to let them go
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Post by dbunch on Sept 12, 2016 6:44:52 GMT -5
Sunday, September 11, 2016
Bench 2x10@135 2x5@185 5X5@225
Bench w/Bands 1x20@225 1x15@225
Bent rows 3x10@100s
Farmers 3x60ft@140 2x60ft@200
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Post by dbunch on Sept 13, 2016 14:18:50 GMT -5
Tuesday, Sept 13, 2016
Squats
1x5@145 1x8@145 1x10@145 3x5@195 2x5@235
Standing leg curls 3x10@65 each leg
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Post by dbunch on Nov 3, 2016 12:43:25 GMT -5
I'm still alive, My hip gave up on me and I have been doing much out side of rehab stuff - I'm still doing some upper body training hope to get back to a normal schedule here soon.
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Post by dbunch on Nov 21, 2016 8:14:21 GMT -5
So here we go again.
Bench 2x10@125 2x5@185 2x5@225 4x5@250
Reverse bands bench 3x10@250
dumbbell rows 3x10@100s
Lateral raises 3x12@20s
Notes: I'm having some real problem with my hip. Frankly I just been sitting around sulking about it focusing on what I can do instead of what I can do. going to see if we can make a change to that this week.
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Post by dbunch on Nov 28, 2016 8:24:41 GMT -5
11/26/2016
Bench 2x10@135 2x6@185 1x5@225 4x4@260
Bench pause 1 inch off chest. 3x8@185
dumbbell rows 3x10@100s
DB Curls 3x12@30s
Lateral raises 3x12@20s
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Post by dbunch on Dec 5, 2016 17:07:32 GMT -5
Sunday, Dec 3, 2016
Bench 2x10@135 2x8@185 2x6@225 2x4@255 2x2@275 1x1@275
1x20@155 1x18@155 1x12@155
Dumbbell Rows 3x10@100s
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Post by dbunch on Dec 12, 2016 19:45:35 GMT -5
Sunday Dec 11, 2016
Bench 2x10@135 2x5@185 2x5@225 1x3@245 1x1@275 4x1@285 1x2@285
Triceps extension (Heavy band) 5x10
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Post by dbunch on Dec 14, 2016 8:37:32 GMT -5
Surprise, Surprise I'm made it back to the gym
Squats 5x5@145
Leg press 3x12@90
Standing ham curls 3x12@25
Notes: No big numbers but I was able to get some set in with only a little pain and best of all I wasn't limping as I walked out of the gym.
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Post by 3speed on Dec 14, 2016 12:07:22 GMT -5
Great to hear Dan. I dislocated mine a couple of years ago - I know what a pain a hip can be.
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Post by dbunch on Dec 15, 2016 8:40:12 GMT -5
Thanks Woody, It was literally so bad at time that I would have to cry - even trying to do thing like getting out of bed or sitting down in a chair. let alone trying to lift something. I have hope again.
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Post by dbunch on Dec 15, 2016 9:03:20 GMT -5
Upper body
Dumbbell rows 3x10@110
Seated dumbbell presses 3x10@40s
Lateral raises 3x12@20s
Front raises 3x10@12.5
Notes: Any day in the gym is a good day. I'm mostly focusing on getting back in a routine. I've decided that I have to get up and go to the gym every morning if I do nothing but sit there an play on my phone. Other wise it is to easy to get in the habit of not going. this isn't a ne lesson just one that I'm relearning. I know myself and just lifting to lift wont be enough. I need to compete the trick is going to be finding something I am halfway competitive in.
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Post by Ryan on Dec 15, 2016 11:02:51 GMT -5
my wife is the same way Dan. She can't just work out to stay in shape. She's got to do 24hr ruck events or run marathons, etc. lol
It's good to have a goal to work toward, but as you know, that can grind you up real quick. Just try and strike a balance in terms of vision between having a purpose to your training and allowing your training to take a front seat to sanity. lol
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Post by dbunch on Dec 15, 2016 14:25:37 GMT -5
lol Ryan that is true. the beauty of it is there are so many options. The obvious one is I could become a bench specialist. the problem there is my bench is not where good enough to compete right now. but there is also grip work, I actually have a few masters records with IAWA. lol so there are options. and I am judging which keeps me in the game
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Post by dbunch on Dec 16, 2016 8:48:19 GMT -5
Friday Dec 16, 2016
Deadlifts
2x5@135 2x5@225 3x5@315 1x1@225
meant to do more but hip start hurting in a not so good way. Better to just let it go and do more tomorrow
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Post by 3speed on Dec 16, 2016 10:44:18 GMT -5
"He who fights and runs away lives to fight another day" Captain Jack Sparrow
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Post by dbunch on Dec 19, 2016 12:40:22 GMT -5
not so much a run as a hobble
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Post by dbunch on Dec 19, 2016 14:17:21 GMT -5
Sunday December 18, 2016
Bench 2x10@135 2x10@185 2x10@225 2x10@185 1x20@135 1x15@135
Dumbbell Curls 3x15@30s
Notes: no real plan today. It was a light bench day so I thought I would add some volume, I got a little carried away.
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Post by dbunch on Dec 20, 2016 8:17:59 GMT -5
Tuesday, Dec 20 2016
Squats 2x5@145 2x5@165 2x5@185 2x5@205 1x12@145
Lol - extremely happy with todays workout. I think I may have been able to go a little further but no point it pushing my luck. I'll gall this a victory and press on.
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Post by dbunch on Dec 21, 2016 13:21:45 GMT -5
Wednesday, Dec 22, 2016
Upper body stuff
Dumbbell rows 3x8@130s
Lateral raises 3x10@25
Band Pull downs 3x15
Seated dumbbell presses 3x10@40s
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