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Post by Donnie on Jun 8, 2005 21:19:15 GMT -5
This was done on Tue June 7th 2005. After My warmup.
1. The Hammer behind the neck press. I had one 45 on each side : 2x 10. My left shoulder rotator cuff is too sore to do any more on that one. I have some physical therapy suggestions for anyone who has that problem.
2. Hammer ISO Incline press 1 45 and a 25 on each side I did 9 sets of 4 the last set was to failure on the 5th rep.
I need to add a 25 on each side next time.
3. Hammer ISO Wide chest 2 45s and a 35 on each side.
8 sets of 3
4. Seated rows I almost used the whole stack I was 3 plates from the bottom I am guessing it was 210 pounds. I did 9 sets of 4 and failed on the 9th set on my 6th pull. I will use the whole stack next time. < These were done slow and controlled arms only. No leaning back to help. chest pressed against the pad. >
Tricep pull downs. 110 pounds 3 x 8
Forward and reverse cable curls with a small straight bar 120 pounds 3 x 8 each.
Leggs I did 400 pounds on leg press 3 x 10 < first time I have done that in 12 yrs > I almost needed a walking cane this morning LOL.
Legg extention 200 pounds 2 sets of 12 and the 3rd I failed on the 10th rep but I pumped it 4 or 5 times and made a last hard pull almost made it. My quads were on fire.
Seated Calf raises 4 45s 4 x 15
I have been hitting the gym for the last 5 weeks almost everyday and I havent been sore since my 2nd week. I can feel the soreness creeping in tomorrow will be a light day. Any suggestions on what I should do on a light day?
Donnie
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Post by Boris on Jun 11, 2005 14:29:41 GMT -5
On my training days when I'm sore and really don't want to go to the gym, I try to do some abs or other exercises that I don't usually get to as often as I should.
Don't overdo it though. It's always better to undertrain than overtrain.
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Post by Donnie on Jun 11, 2005 22:04:37 GMT -5
This is Saturday June 12th. I am repeating the work out from Tuesday and I did the Whole stack on the seated rows and I was thinking at first that it would be too much but about the 3rd set of 3 it seemed easier for some reason and I continued and finished with failure on the 8th set and the 5th rep I pumped it 5 - 6 times and finished with an all out max effort to pull it in, wich is the way I finish all my failed sets. since I am using the whole stack when I get the full 8 x 3 ill start upping the reps per set ex. 9 x 4 or 8 x 6 ect.
I did the leg press today. I wasnt sore anymore but when I started and pressed it once I could feel the deep soreness even from tues so I did only 1 set to 15.
I plan on doing legs seperatly from here on out.
I did try to do cross cables for the chest but my left shoulder is still too sore for that. I am doing some excersised with dumbells to target the muscles for both my L and R rotator cuffs. In addition,I did some light Delt work with dumbells and after some ab work I hit the Lat pull down 2 x 12 and Biceps and Triceps hard with the Cable equipment 2 sets of 15. Ended with shoulder shruggs 2 x 12 with 50 pound dumbells.
I really want to start to develop my shoulders and neck more. Mabey on a different day. I could do that with the Legs or on a light day .
Donnie
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Post by Donnie on Jun 20, 2005 20:44:26 GMT -5
I didnt get a chance to work out on Sunday. I did repeat the Saturday work out on Tues. I didnt feel very strong and I didnt feel good after leaving. I know I have overdone that very intense work out so ... on Thursday I started simple Dips 1 x 42 thats all I could do then pull ups no "kip" I did 1 x 16 then I did tricep push downs 2 x 15 with 100 then put the curl bar on the lower cable and did 130 1 x 15 and 1 x 12 I couldnt get 130 the last 3 so I did some light delt work in the mirror some ab work on the machine. I used 25 pounds for some standing curls slow and strick and squeezing at the top 2 x 15... I felt pretty pumped and I felt good about just doing some high rep light weights I finished with a quick set of leg press 400 1 x 15. I felt good.
The last couple of attempts of getting to the gym hasnt been so good. I have had a coughing relaps and I have to get my meds right to allow me to get back in the gym. I will work out with my 35 pound dumbell beside my bed 2 sets to failure with seated curls and some over head presses and some tricep work. Ill have to get some more Astelein Nasal spray to help keep me clear.
Donnie
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Post by Boris on Jun 21, 2005 17:54:37 GMT -5
Do you have some kind of infection? Get well soon!
Johnny and I will have to talk to you about your leg pressing....
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Post by Donnie on Jun 21, 2005 20:29:10 GMT -5
I Have C.O.P.D. wich stands for Chrontic Obstructive Pulmonary Disease.
There is No cure and the symptoms are treatable but... Some days are better than others.
My O2 levels get low 93% on some days and you feel like Crap. If you get to 90% resting you should go to the hospital. I was 89% last yr when I was admitted with pneumonia. COPD info can be accessed through just about any search engine. This disease only progresses and it is up to me to control its progression. Getting into the gym has made a huge difference.
I do seated leg presses because I have had lower back trouble in the past and this seems to take it easy on my back. I do the whole stack but I know volume is the issue here and I worked out today and did 4 sets of 15 and I know I will be sore in a day or two. Leg pressing high volumes with any significant weight gets me very much out of breath. I did the most volume today so far. I have so far Managed to increase my O2 blood content from the usual 94% Resting to a 98% resting since I have been lifting.
Note : Once the Lungs are damaged it is permanent. The Only thing you can do is make your body more efficient at extracting and using your oxygen you have available from your lungs.
Although I have COPD I am now in better shape than many folks who have no interests in physical activities and just sit and play their X boxes till bed time or whatever and that goes for some teenagers also. I am 37.
I am Salaried Management at Walmart and with a Supercenter having 220,000 square feet I average walking 9 - 12 miles in a 12 - 14 hour shift. I live 5 miles from work and I ride a 15 speed to and from work... the GYM is just across the street from work. So I dont do Cardio in the gym. I get plenty. I started riding the bike about two weeks after starting at the gym.
Before that I couldnt imagine doing that. I have gained from 162 pounds up to 186 as of today,mainly because I havent had to take so many Meds and my appetite has came back. I was 215 pounds in Nov and I lost down to around 162 in April when I started lifting again.
I dont want to add too much weight too fast,186 is good for now.
Donnie
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Post by Boris on Jun 22, 2005 2:58:55 GMT -5
I'm sorry, you did tell me that.
Back pain is something that I've had a bit of experience with. A lot of core work and technique work has pretty much wiped out any troubles I used to have. Also, I gained a lot of weight rapidly when I started lifting again at age 29 and that gave me a lot of lower back trouble.
This will sound strange to you probably, but leg presses have always given me more back troubles than squats. Probably the reasons are that the leg press forces your back into a flat position and when you bring your legs down, there is flexion in your lower back causing it to round - it's pretty easy to lose tension in the abs and lower back, leaving them vulnerable. The same thing can happen w. squats, but, IMHO, the instability of the movement forces you to stay tighter. Your lower back and abs will be worked through a greater ROM too.
Just a question, but wouldn't weight gain make living w. COPD tougher on you with regards to O2 levels?
Thanks for the details about work and outside activities - it gives a more complete picture of how training is fitting into your life.
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Post by Donnie on Jun 23, 2005 0:57:30 GMT -5
Thanks Boris,
I was told that anything I could do to strengthen my body would be helpful. I do know that Asthma is reversable and COPD cosists usually of 2 of these 3 things 1. Asthma 2 Enphasima <spelling?> and 3. Chronic Bronchitis. Well I have had a PFT < Pulmonary function Test> and they do know I had Asthma at that time. In DEC.. I have since held the Asthma at bay the problem stems from the bronchitis part and treating the symptoms assosiated with that. I was told by my pulmonologist that I need to strengthen any area involving my upper body ... Chest . Back . Lats ect . I have broken my ribs coughing 8 times in the past yr. WICH REALLY SUCKS. but... so far my symptoms have not relapsed to that degree of trouble. If you have Chronic congestion and break a rib you will most likley develope pneumonia due to the refusal to cough because of the obvious pain it causes. It is a bad place to be in where you have to cough and you know it is going to hurt like hell. I have learned to cope with that . it takes about 5 days or so for your ribs to "splint " themselves to not be as painfull and life gets better . I also chose to lift heavy weights to help Increase the bone density to prevent further trouble. So far so Good. My left arm rotator cuff is a limiting factor for me at this point.
I work heavy as I can in this regard. I find myself working My back extra hard along with my lats.Because my pressing is limited but I am up to 3 plates on each side with a 25 plate on each to boot with the Hammer ISO wide chest . I do 8 sets of 3. I make progress. I have had a hard time getting In the gym the last week but it is all me. The newness is wearing off and this is the difference between someone who plays at this and some one who makes a long term goal and achieves the LOOK and feeling they desire and one day helps someone else get in the gym one more day and one more day . I lifted pretty hard 12 yrs ago and I looked at some guys that were huge and I would comment to myself, " Gee that must take yrs to achieve" Hmmm no secret there but the truth is 5 - 7 - 10 - 12yrs will pass... Where are you going to be after that time . Glad you did it or wishing you kept your promise to yourself and kept on keeping ON !?
As Far as weight gain being harder on me... well we all can stand to be in better shape even cardiowise. So far I have made many improvements in my O2 levels and my body is becoming more effecient at exctracting O2 from what I have available.
Pulmonary Rehab for the most part involves Cardio work . I hate Cardio . I have made faster improvements with resistance trainning than the typical person doing mostly cardio... but I also ride a bike 10 miles a day.
At any rate COPD is the 5th leading cause of death in Europe and by the yr 2020 it is projected to be the 3rd leading cause of death world wide, and at this point there is very little public awareness. Is second hand smoke unhealthy? I know it is. Both My parents smoked all my life. I even had Bronchitis as a baby. Little did people know in the 60s.
I feel that getting physically stronger is certainly benificial. As far as how big I can get who knows. but I am 5 ' 9 and 185 as of this morning My chest is now 44 inches my lats are the biggest reason for the increase at this point my waist has grown from a 32 < where I want it to be > to 34 but I am contemplating the Anabolic Diet and seeing how that goes.
For me the leg press feels pretty good . I see your concept with the stabalizing effect squats would have .
Thanks for yor time and advise Boris I do appreciate it very much.
I work from 8 am to 10 pm tomorrow so no gym for me but Friday at 5 PM ILL BE THERE!!!
Donnie
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Post by Donnie on Jul 2, 2005 23:01:27 GMT -5
Hello I am Back , I have Maintained the current trainning program with the heavy weights and 8x3 work I have made progress and I am noticing some big changes but... My last work out involved some of the same compount excercises but with light weight and many reps ... On the Hammer Lat puldown I used 2 35s on each side and I did 4 x 25 reps and really burning it to 30 on the last set.
The Hammer ISO incline I used just 1 45 on each side and did 4 x 25
then the Hammer ISO Wide chest I used a 45 and a 35 on each side and did another 4 x 25.
I then went to the Seated row and did half stack at 4 x 25 < Half stack = about 120 - 130 pounds >. then I did the leg press at 400 pounds for 45 reps 1 set .
Some AB work with the Machine but just a little 10 reps with 120 pounds.
I was spent. That was Thursday but I have had to work 42 hours in the last two days so right now I am about to hit the sack I will go to the Gym tomorrow after Church and do a repeat of the last work out and try to bump the weight up just a little. That work out took much less time then the 8 x 3 Set / rep program .
Donnie
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Post by Boris on Jul 2, 2005 23:13:00 GMT -5
Holy crap! Why are you working so many hours? Did you have to take inventory or something like that?
Welcome back btw.
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Post by Donnie on Jul 5, 2005 21:53:53 GMT -5
No No inventory ... Just getting the store ready for the 4th. I had the 3rd off I only worked 6 hours on the 4th and I was off today .
My trainning today was the Hammer ISO lat pull down w 2 - 45s and a 25 on each side I did a little different Set/ rep combo of 5 sets of 6 reps then I moved to the Hammer Iso behind the neck press ... Note this is the first time since the 7th of last month I have done this one... I went very light 35 on each side only 3 sets of 15 <nice burn though>.
Then to the Hammer Iso Incline press 2 - 45s on each side. this felt like a good combo of effort and burn I did 6 sets of 6reps .
The Hammer ISO wide chest always seems to perplex me... I start out with a moderate weight like 2- 45s and a 35 on each side ...wich seems heavy at first I am thinking it may be too much then about the 3rd set I start going to 5 and 6 reps instead of 3 or 4 and on the 5th I started to add weight I went up 10 on each side and still did 5 reps then I added 15 pounds more . I still did two more sets of at least 4 reps . I seem to get stronger after my 3rd set of 3 reps. I am not complaining it just seems strange.
I went on to the seated rows and I did the whole stack 8 sets of 5 .
Next I added an excersise for the shoulders and neck I am not sure what it is called but... I used the short bar on the cable from the floor ,I put the pin in at 150 and I stood straight and did slow close grip raises up to my chin with my elbows out. I did 3 sets of 15. Burned like hell and I will definitley feel that one later.
Leg press 400 pounds 2 sets of 25.
Seated cable curls Moderate weight only 50 pounds I did a good 1 x 25 set concentrating on the peak contraction Failed on the 25th.
Tricep puldowns with a rope 1 x 28 110 pounds concentrating on the contraction. Failed on the 28th.
Leg extentions 3 x 15 with 200 pounds Incredible burn.
Then leg curls wich is the first time I have done so far I used 100 pounds only 2 sets of 15 .
Then after all that I dozed in the tanning bed for my 25 minutes LOL.
I didnt ride my bike home . It was rainning and I had to get Laundry done. No Time.
Question.... I have been using a Whey protien mix and I have been mixing it with a small carton of Egg whites #1 is Egg whites a complete protien?. Do you think that when they pasturise the Egg whites does that damage the protien and ... One carton on Egg whites is 50 grams of protien I add two scoops of my Whey protien to it with some milk and 5 grams of my Creatine so it all adds up to about 90 - 100 grams < protien > in one shake. This was Pre workout about 1 hour before ... Can the body utilize that much protien at once pre work out?
Just asking.
Donnie
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Post by Boris on Jul 5, 2005 23:56:29 GMT -5
Next I added an excersise for the shoulders and neck I am not sure what it is called but... I used the short bar on the cable from the floor ,I put the pin in at 150 and I stood straight and did slow close grip raises up to my chin with my elbows out. I did 3 sets of 15. Burned like hell and I will definitley feel that one later... #1 is Egg whites a complete protien?. Do you think that when they pasturise the Egg whites does that damage the protien and ... One carton on Egg whites is 50 grams of protien I add two scoops of my Whey protien to it with some milk and 5 grams of my Creatine so it all adds up to about 90 - 100 grams < protien > in one shake. This was Pre workout about 1 hour before ... Can the body utilize that much protien at once pre work out? Just asking. Donnie Upright (Cable) Rows Egg whites are a complete protein. I don't know about utilization of protein at one sitting, but I've heard that the idea that the body can only utilize 30-40grams/sitting is a myth. I would ask this in the nutrition board and see if someone responds (Johnny is studying for his NSCA exam and probably needs some quizzing anyway  As far as your creatine goes, if you can, try to eat that w. carbs rather than protein. It will help your body absorb it. |
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Post by Donnie on Aug 21, 2005 20:28:48 GMT -5
Hello It is Donnie again... I had a computer crash and I just bought me a new one... AMD 64 2.2Ghz 100Gig 512 ram blah blah blah...Anyway...I have been working out but I have changed things since my last post.I have gained quite a bit.... I am now at a solid 195 pounds up from my june21st post of 186... I have started using the bench press some and I did try to get a 1RM back in April and I made 185 pounds twice... I have been using mainly Hammer strength Equip because I didnt know anyone and I didnt want to get in a situation of having a failed rep and yelling "Help". But now after Making some friends I now have folks to help spot me. I have Made it a point to measure my bench max once per week... Mainly thats because Thats about as frequent as I have been trainning. I am doing a H.I.T program at the moment and the hardest part about doing this program is keeping my butt out of the gym to allow for recovery. I have been making wonderful gains with this program. My 1RM bench in April would likley be less than 200 but now I am approaching 300. Not bad .... I regret not taking some "Before" pics of myself but... that is Hind site. I have some of me now. I always start My work out with a Max set with 225 pounds... this last Sat morning I did 10 reps and failed on my 11th. I then move to the Hammer strength ISO Incline and I use 3 45s on each side I got only 4 reps then I go to the ISO wide chest and I use 4 45s on each side I made 6 reps. I then go to the leg press. I Started out with 400 pounds ( that is the whole stack) doing either 3 sets of 10 or like 1 set of 30 plus but I started doing Negatives with 350 pounds... IE : Pressing with both legs and then lowering slowly with the Left then pressing with both then lowering with the right and that = One Rep. I manage about 8 Reps then I lower the stack reach over and move the pin to 400 pounds and press till I cant press ... I failed on My 12th rep. I then "Hobble" over to the leg curl and I use 1 45 on each side and do 1 set till failure, this sat I failed at 8 reps. Then I go to the seated Calf Raise ... I use (6) 45 pound plates. I managed 12 reps till I almost couldnt get the weight up high enough to place the lever back under it. I then do Barbell Shruggs 225 pounds till fail... I managed 18 reps ... I need to increase the weight to about 275 to get me back in the 5 rep range. I then do Close grip Palm up pull downs with 180 pounds till failure 15 reps. Seated rows Full Stack (about 250 pounds) failed at 14 reps. Ahhh then I do weighted dips using a 35 pound plate and a weight belt and a Cargo Band with hooks I failed at 9 reps... Next week Ill move up to a 45 pound plate. Oh yes I have a very interesting partner occasionally... His name is Harry Johnson...his resume is 1949 Junior Mr America - AAU, 3rd 1951 Mr South - AAU, 2nd 1952 Mr America - AAU, 16th 1953 Mr America - AAU, 14th 1954 Junior Mr America - AAU, East, 1st Mr America - AAU, 5th Mr Southern USA - AAU, Winner 1955 Mr America - AAU, 5th 1956 Mr America - AAU, 6th Universe - AAU, Short, 1st 1957 Mr America - AAU, 3rd 1959 Mr America - AAU, Winner 1966 Masters Mr America - AAU, Winner He is 82 yrs old. Still strong as hell. He wants me to meet his GrandDaughter  That is my work out at this point ,I am making very significant gains. I will change it up in about 6 more weeks to some very high volume total body 3 days a week for about 3 weeks ... then go back to H.I.T trainning Once a week. Donnie |
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Post by Boris on Aug 22, 2005 16:08:44 GMT -5
Wow! I bet Harry Johnson would have a lot of really interesting stories to tell! Please share them if you can.
Welcome back!
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Post by Donnie on Aug 23, 2005 23:52:15 GMT -5
Well, the guy LOVES to talk.
His wife I guess after all of these yrs has learned to deal with that.
He showed me a pic of him as a senior in high school with his other classmates... he was very muscular back then but the one thing I noticed is that all of his classmates had very little body hair lol Harry looked like well.... Hairy. Just a sign that his anabolic harmones kicked in strong and early.
Ill see him probably next week on a day off from work. he gets on the gym pretty early. I always trainned after 5 pm or after work but I train when I get aday off of work so I can meet Harry.... But Today I took my oldest boy to a Golds Gym In Alabama... That is where he lives with his mom but I am very much trying to ignite his interest in working out so I made a deal with them to pay for him and My ex wife (whom is remarried to a great guy ) to go to the gym for a yr for only 465.00 for both. I am going back to take them both for a visit and if he is interested ill pay .. no problem.
I know his workouts at this time dont need to be H.I.T . Just good basic large compound movements with light to moderate weight.
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