jenscats5 wrote:

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Totally looking forward to following along with your progress.....


Most importantly - WHAT DID YOU EAT? I want details!

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�I was so disappointed with that.� I had it all planned out.� Chocolate Chip Belgean Waffles - but i ended up having to go into work� at 4AM for a big migration (still working on it as a matter of fact).� So I brought donuts in.� I had a cream cheese and a creme filled donut and after that I was on the brink of being ill - so i thought a Waffle was not the best course of action.

It is weird now that i can eat - its the delema of choice and I don't know what to do - it is quite funny to be honest.

Yoster wrote:

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�

jenscats5 wrote:

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Totally looking forward to following along with your progress.....


Most importantly - WHAT DID YOU EAT? I want details!

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I was so disappointed with that. I had it all planned out. Chocolate Chip Belgean Waffles - but i ended up having to go into work at 4AM for a big migration (still working on it as a matter of fact). So I brought donuts in. I had a cream cheese and a creme filled donut and after that I was on the brink of being ill - so i thought a Waffle was not the best course of action.

It is weird now that i can eat - its the delema of choice and I don't know what to do - it is quite funny to be honest.

�

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Ugh! That sux you had to be in work so early.....gotta love the sick feeling....be careful that you don't eat too much or you'll swell up like a blowfish.....not a pleasant feeling....

BTW - you hear me screaming?� LOL��

-- Edited by jenscats5 on Sunday 3rd of May 2009 02:36:48 PM

OK� - here we go. New year - new goal. Last year's goal was to get on stage - this year it to bring it home!!�I'm a bit smarter, a bit more determined, and a bit more confident that I can do this - so we'll see what happens. I also now have new inspiration.

Rick, Al and Lisa are my new Muse.

� Rick - continually proves that you can achieve amazing changes in your life as long as you are focused and determined. Don't conform to the norm - rise above and redefine.
� Lisa - screw what other peoples expectations are - do what you want and support others in their goals. A positive attitude is 80% of the battle. Be the best you can be and help others along the way. Plus she is CRAZY strong!!
� Al - a freakin' tank! Awesome physique and just a nice guy. This was the type of guy that intimidated me when I started doing this. Then you get to know them and you find out just how cool they are. I hope I have the 'nice guy' part down so now all I have to do is look more like AL!

I continue to draw strength from these guys (and gal) to motivate, improve and give back.

Anyway - onto the workouts


May 4th - 2009 - Chest and Bi
In DB Press - 45/10, 60/10, 70/8, 75/8, 80/8, 85/7
Flat Bar - 115/10, 135/10, 155/10, 165/7-1, 135/10
Dips 4 x failure - 20, 20, 20, 19
Bar Curl 75/10, 75/10, 80/6, 80/6, 85/6
SS Rope Curl - 90/10, 120/10, 120/10, 130/10
Abs
Incline w/weight - 25/20 x 3
SS Ball Crunch - 20 x 3


Good workout. Still sore from Saturday. I was a mass of hurt on Sunday who knew it would make you THAT sore. So today - dragging a bit - but gota get it done. Flat Bar really had great range and form. Took it slow and really focused. Bar Curl lowered it a bit as well just to ensure that I could concentrate on form and tempo. Got a fairly good pump


I can't get over how much fun I had on Saturday - what a complete rush. It was like a drug. I really have to thank Joe, Al and Lisa - the three of them were just so great. For this being an individual sport� - it is amazing how much you depend on a great team!! I know for some people this is old hat by now - but for me - growing up as a band geek - this is a huge deal for me. My only regret is not having done this earlier!!


May 5th - Back and Ham
Lat Over - 130/10, 140/8, 160/8, 170/8, 180/8
Deads - 135/10, 135/10, 245/8, 275/8, 305/8, 315/8
Bench Row - 40/10, 50/10, 55/10, 10
St Arm Pulldown - 110/10, 135/10, 155/10
Leg Curl - 140/10, 150/10, 160/10, 170/10, 10

Better this morning. Lat Over felt a bit heavy and the last set was very difficulat. Deads felt great - heavy but good. Was able to up St Arm Pulldowns a bit. Nothing too exciting. Able to get through my workouts a lot quicker now that I dont have to worry about cardio.

-- Edited by Yoster on Tuesday 5th of May 2009 07:14:17 PM

May 6th - Shoulder & Tri

Seated Bar Press bar/10, 70/10, 95/8, 105/8, 115/8, 125/8
Seated Side Raise 15/10, 20/10, 25/10, 10
ss Front Raise 15/12, 20/12, 25/12, 12
Tri Press 130/10, 140/10, 160/10, 180/10, 190/10
DB Extension 30/10, 35/10, 40/10, 10


OK workout I have to say I am in a bit of a funk this week not sure why. Guess it is the sudden removal of the strict regiment that I have had for the past several months. I have forgotten stuff and just a bit out of sorts. Guess you really get used to something and when its not necessary you fall to pieces oh well. Ill use this as a transition week.
Used Smith machine for Bar Press HATE IT!! Back to the rack next time (used Smith as the rack was being used). Other than that nothing too exciting. Looking forward to the Power lifting routine next week. Back is KILLING me from the DEADS yesterday but it is a good hurt. Trying to put on some weight not going crazy but just loosening up my diet and not doing any cardio. I also look like I have 5 oclock shadow all over my body right now.

May 7th - Chest and Bi
In DB Press - 45/10, 60/10, 70/8, (80/8), 80/8, 85/9
Flat Bar - 115/10, 135/10, 155/10, (165/9), 135/10
Dips 4 x failure - 20, 20, 20, 19
Bar Curl 70/8, 70/8, 80/6, 80/6, 85/6
SS Rope Curl - 90/10, 120/10, 120/10, 130/10
Abs
Side bend - 40/20 x 3
Side Crunch on ball 20 x 3

AWSOME workout. Really trying to get in the mode for the PL part of my workouts. Kept things nice and slow - concentrated on form and full range of motion. Workout was great - got a really good pump and arms felt great. Think part of my "Pump" issue was a less than full range of motion. Really good workout though!!

Quads are KILLING me from yesterday - AWSOME!! 

I have been digging the fact that I can be loose(r) with my diet.  I will start tightening it back up a bit - but have thoroughly LOVED the splurges over the last week.  Had pancakes this morning (with Chocolate chips).  It is weird though - we are planning a vacation in January and I am already freaking - what am I goinig to do about my diet and working out for a whole week - I really do think I have a problem - HA



-- Edited by Yoster on Friday 8th of May 2009 07:03:32 PM

I heard pancakes with chocolate chips & came running......

Yoster wrote:

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I think i had inappropriate thoughts towards my Mickey Mouse pancakes - they were that good!!!

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As long as you don't eat them alone in a closet in the dark, then you're ok!

First Saturday when I haven't worked out in almost 6 months - a bit odd - but nice to be able to hang out with the kids!!

Looking forward to your progress Dave.

May 12 - Day 2 (Legs)

Squat – Bar/10, 135/6, 135/6, 245/6, 6, 6, 6
Leg Press – 360/10, 495/10, 585/10, 675/10
Leg Curl (Single) – 90/10, 100/10, 110/10
Calf Raise (Double) – 135/20, 155/20, 175/20, 20
Abs
Hanging leg Raise – 20 x 3
Double Crunch – 20 x 3

Weight 156

AWSOME workout. Squat – great!! Good form, full range of motion – bum in the basement. 245 was a bit heaver than I had expected – but that’s cool. Still got it done – but it was challenging – definitely working at/near max capacity. Will up next time but may have to stay there – want to really keep the form spot on. Leg Press – great range – won’t up. Last set wasn’t great range – so really want to concentrate on that. Leg Curl – same thing – really squeezed at the top though. Calf Raise. Did this at a lower weight – did it with a bar on a stepper. Took it nice and slow – held at top for a while. Felt great!!
Took my time between sets – especially squats. Took at least 2 minutes rest between sets for squats. Rest time was a bit less for the balance of the exercises. I’m expecting to be sore tomorrow!!

On a completely separate note – God bless Carbs. I mean really – carbs are just awesome. They come in the form of bread, and brownies, sugar and cookies, fruit and juices. I apologize to anyone who is currently in contest prep – but I think if Cindy and I have a 3rd kid – I’m going to name it “Carbs”!! I haven’t been going too crazy – but just enjoying food a bit more for a few weeks. It is funny – I was actually looking forward to my “pre-contest” salad last night. Its interesting how good habits are easy to form as well!!

May 13 – Rest day

OK – I’m not going to blog on my rest days as a rule – I’m not that big a loser (OK – very close though). However today was the first Wednesday I haven’t worked out in over a year. I feel like I’m cheating on myself – it’s a bit of a funny sensation. However fully trust in Joe that I need the rest and will be stronger tomorrow. Its just weird not to work out. Legs are sore though. Glutes are always sore after leg days. Upper quads are also sore – but it’s a “good” sore. Wish I could get the rest of my body to feel that way – always get it in my legs – but not everywhere else. Got into work early to beat the traffic and so I can get to my son’s T ball game on time this afternoon.

winflex wrote:

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Those are some big jumps between sets!

Yoster wrote:

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Squat – Bar/10, 135/6, 135/6, 245/6, 6, 6, 6

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Is that a good or bad thing?  I like keeping the warmups light so not as to zap me for the working sets.  I take the warm ups extra slow to increase the work effort a bit.  However - if you have any suggestions - let me know.

Dave

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I think what Dwayne is saying and I agree is to have a set between the 135 and 245. 

Personally, I would have done the following,

Squat – Bar/10, 135/6, 185/6,  225/6 245/6, 6, 6, 6
then if you complete that, you just go for 255 next time and keep the same warms

Day 4 - May 15th

Squat – bar/8, 135/8, 185/8, 225/8, 8, 8, 8
Dead Lift – 135/8, 225/8, 295/5, 305/5, 5
Lat Pulldown Wide – 120/10, 140/10, 150/10, 160/10
Barbell Curl – 55/10, 65/10, 75/10, 85/10
Weight 157

Really good workout this morning. Squats felt heavy but good. Excellent range of motion – all the way to the floor!! Deads were good as well – however not going to up the weight on them as I want to concentrate on form and make sure I am doing them correctly – really don’t want to injure myself. Lat Pulldown – nice and slow – lowered the weight so I could concentrate on form. Really held it at the bottom of the movement for a bit. Back is just a bit sore as the morning goes on – so very happy about that. Felt good. Barbell curl – same thing – did it nice and slow – no swing. Good execution. One week down 11 to go. Like the new routine if for no other reason than it is different. Do like hitting chest and legs 2 times per week!!