Freebird's Lean Bulk

[Sunnyday]

My $0.02 on the reverse fly tweak. I have noticed that when I do them I sometimes pull unevenly. Could be you did so every so slightly but just enough to pull your spine out of alignment. If you do, it feels like a muscle gets hung up on a rib and ya it does hurt when you breathe hard. A good chiro can pop it right back in for ya. HTH.

[MrsHammer]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
20x12x3

Smith presses PWO
bar x 10
40 x 12
50 x 9
60 x 6

Smith push presses PWO
50x8,7

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x15, 12, 12

V-bar tri presses
12, 10, 8
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

I did something to the lower left area of my left shoulder blade doing bent over rev flyes. It is a familiar pain so it shouldn't be around too long. It didn't bother my workout until I got to incline hip raises and crunches. In both cases my hands are over my head. The area got pissed off and I could really feel it when taking a deep breath. It's almost like it's in the ribs :dunno: Hopefully it won't bother my back workout tomorrow.

Wow, you can push the numbers on those lateral raises! Hope your tweak gets "untweaked" soon.

[freebirdmac]

The area aches a bit, but really hasn't been bad all weekend. I suspect that'll change with my workouts this week.

I think I tweaked my lat near the attachment line. I've been reading how the lats are weak in transverse movements. I probably went up in weight too fast. I still can't think of a weird movement during a rep.

On another note, I've decided to start a 6 week bulk in a week. Hopefully this teak thing will be resolved by then. I'm as lean as I want to get, it's time to get more food in and really work on adding some mass. I'm going to keep my current routine and add sets and uncouple some supersets. After the 6 weeks I'll de-fluff for two, go on vacation, and then start a long bulk until March. I plan on following either Layne Norton's strength/hypertrophy routine http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine or his PHAT routine http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html.

I plan on getting measurements and picts at the end of the week.

[mkris7]

We here behind you 100%. I am sure you make good gains. I checked the simply shredded website. A lot of great information! Thanks for sharing that as a resource! Keep training hard!

[Sunnyday]

x2! Simply shredded has some great stuff. Tons of Chris Aceto articles too.

[freebirdmac]

Flat db press
20x5
25x5
30x10
35x10
40x10
45x8

Incline db presses
30x10
35x10

Incline db flyes
25x10,9,10

Cable incline flyes
3x10

Pullovers
35x10
40x10
45x8

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 8 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
17.5x10x3

Concentration curls
25x10
15x15
10x20
25x8
15x10
10x15

Felt my tweaked area a slight bit on flyes, really felt it on concentrations curls (left side only). Going to be an interesting week :p

[freebirdmac]

Yay! They're sealing the floor of my first floor deck!! I get to move in as soon as the stuff dries (couple of days). So I finally get to start using it this weekend! I am one happy person :jump:


Oh and no extra pain or grief from my tweaked area :p

[Mac]

Yay! They're sealing the floor of my first floor deck!! I get to move in as soon as the stuff dries (couple of days). So I finally get to start using it this weekend! I am one happy person :jump:


Oh and no extra pain or grief from my tweaked area :p

yay...

excitement is a great pain reliever.

[freebirdmac]

The bad news is I ended up working from home as they are taking care of an unrelated problem. My house was built using a truss system so the external walls are the only load supporting structures. My fridge though is located in the center of the house and after 22 years the floor is starting to sink. They need inside access while jacking up the floor and building a support to know that the floor is level. The bad part is that although windows are shut, I've been breathing in that sealer all morning. It's starting to screw with my head. Hopefully I won't end up wheezing :hypno:

[freebirdmac]

Head is a bit messed up but other than a few spots, my deck is sealed and my floor is no longer sinking. I'll swap out tomorrow's normal rest day for today and hit quads tomorrow.

In other good news the guy who did the work under my house is coming back Sat with a buddy. I live on a lake and the ski boat wakes have eroded more than 5' of my property. I'm looking to get the grasses knocked down that have grown in place of my missing yard, fill in the missing property, and build a rock retaining wall to stop it from happening again. I think these two guys will be my best budget deal. Plus they'll work on weekends and most likely can start sooner rather than later. Eventually I'll get the deck company back out to build me a floating dock.

[freebirdmac]

Went and did quads today. It was so bad I'm not going to list what I did. My joints ached, my quads had no zip, I was short of breath... it's my food zapping me. My experiments this week in the kitchen in prep for bulking were bust. But that's why I am experimenting this week. I need more food for bulking. I had issues last bulk with food catching up with me periodically, I'd like to avoid that this time and have more choices. Phhfftt. Food allergies positively suck! I left the gym totally bummed out, upset, depressed... but that too is part of the reaction. After doing normal grocery shopping I came home and moved some stuff from the yard back on my deck. Hot as hell, so humid it was a bit foggy. The sweating and manual labor helped. Different effort though than a quad workout. Funny, I probably wouldn't notice these lower level reactions near as much if I didn't lift.

[MrsHammer]

Went and did quads today. It was so bad I'm not going to list what I did. My joints ached, my quads had no zip, I was short of breath... it's my food zapping me. My experiments this week in the kitchen in prep for bulking were bust. But that's why I am experimenting this week. I need more food for bulking. I had issues last bulk with food catching up with me periodically, I'd like to avoid that this time and have more choices. Phhfftt. Food allergies positively suck! I left the gym totally bummed out, upset, depressed... but that too is part of the reaction. After doing normal grocery shopping I came home and moved some stuff from the yard back on my deck. Hot as hell, so humid it was a bit foggy. The sweating and manual labor helped. Different effort though than a quad workout. Funny, I probably wouldn't notice these lower level reactions near as much if I didn't lift.

Yikes! Tough day. That's a bad feeling. Good luck with your food prep and I hope today is a better day for you. Enjoy your porch!

[Sunnyday]

Checking in, hoping today is going better than yesterday. Great day outside and hope you are enjoying it on your new deck. :D

[freebirdmac]

Phfft. Felt like I was hit by a truck today. Bah. It'll pass though.

Some picts of my deck, which does make me feel better :)

Back of house

http://i286.photobucket.com/albums/ll99/freebirdmac/IMAG0037-1.jpg


Side view

http://i286.photobucket.com/albums/ll99/freebirdmac/IMAG0038-1.jpg

Inside

http://i286.photobucket.com/albums/ll99/freebirdmac/IMAG0033-1.jpg

My chair is on the left :D

http://i286.photobucket.com/albums/ll99/freebirdmac/IMAG0034-1.jpg

View from my chair

http://i286.photobucket.com/albums/ll99/freebirdmac/IMAG0035-1.jpg

[Sunnyday]

Looks great! Congrats! Hope you feel better soon. :flowers:

[MrsHammer]

Phfft. Felt like I was hit by a truck today. Bah. It'll pass though.

Some picts of my deck, which does make me feel better :)

Back of house

http://i286.photobucket.com/albums/ll99/freebirdmac/IMAG0037-1.jpg


Side view

http://i286.photobucket.com/albums/ll99/freebirdmac/IMAG0038-1.jpg

Inside

http://i286.photobucket.com/albums/ll99/freebirdmac/IMAG0033-1.jpg

My chair is on the left :D

http://i286.photobucket.com/albums/ll99/freebirdmac/IMAG0034-1.jpg

View from my chair

http://i286.photobucket.com/albums/ll99/freebirdmac/IMAG0035-1.jpg
Wow! Great view, love your home. A great place to relax after a hard training!

[freebirdmac]

Thanks ladies!

I can't tell if I detoxed today or not. My daughter went to the Harry Potter midnight show. I think I got a few hours of sleep. I spent my normal gym time taking apart my old dining room table assembling a new one (World Market), cleaning the grill, and doing general clean up stuff. I invited my mom over for steaks on the grill tomorrow to initiate my new living space. All she knows is I had the deck planks replaced and extended it a bit. She's in for a surprise :) I have lots of cleaning to do tomorrow, 2 trips to the dump, meeting with a couple of guys interested in filling in my missing property (about 6' from ski boats) and building a retaining wall, plus my mom coming over. I plan on doing nothing but 2 loads of laundry on Sun. Oh, and getting my ass in the gym for all workouts next week.

[masterschamp]

That deck looks awesome!

Keith

[freebirdmac]

That deck looks awesome!

Keith

Ohmygosh! It's a huge room! No longer just a deck. I lived out there this weekend. Headed out there as soon as I enter my workout. :)

[freebirdmac]

Flat db press
20x10
25x10
30x10
35x10
40x10
45x8
(left side of chest was slightly strained last week and I felt it on the warm up sets. So I did more reps to stretch it out. I'd rather do less and have more for the heavier weights, but tonight I needed them)

Incline db presses
30x10
35x6

Incline db flyes
25x8x3

Cable incline flyes
3x10

Pullovers
35x10
40x10
45x8

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 9 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
17.5x10x3
(Curls are feeling good. Close to upping weight)

Concentration curls
25x10
15x15
10x20

[Sunnyday]

Love the deck. Love the WO, too. Especially great work on the flat db presses!

[freebirdmac]

Quads

Hack squats (to parallel)
90x10
140x10
180x10
200x8

Superset unilateral extensions w/bulgarian squats

Unilateral extensions (slow 3/4 reps with a pause at the top)
60x10
70x10
80x10
Bilateral
80x20
(pausing about 2 sec at top. about 2 seconds up and 4 seconds down)

ss w/bulgarian squats
30#db's 10 each leg x 3

Leg press
90x15
180x15
270x10

leg press calves
180x15x3
ss w/
Adductor/abductor
85/145 x 10/10 x 3

[MrsHammer]

Quads

Hack squats (to parallel)
90x10
140x10
180x10
200x8

Superset unilateral extensions w/bulgarian squats

Unilateral extensions (slow 3/4 reps with a pause at the top)
60x10
70x10
80x10
Bilateral
80x20
(pausing about 2 sec at top. about 2 seconds up and 4 seconds down)

ss w/bulgarian squats
30#db's 10 each leg x 3

Leg press
90x15
180x15
270x10

leg press calves
180x15x3
ss w/
Adductor/abductor
85/145 x 10/10 x 3

Strong workout! I like your superset.

[tifflex]

I love, love the pictures! How are you liking the new living space?

[freebirdmac]

I love, love the pictures! How are you liking the new living space?

It's incredible! Now if we can turn down this heat just a tad. Nineties is fine. One hundred and up is a bit much :)

[freebirdmac]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
20x10x3
(felt the area I tweaked two weeks ago just a slight bit. I made sure I didn't jerk the weight up and all is well)

Smith presses PWO
bar x 10
40 x 10
50 x 6
60 x 4

Smith push presses PWO
50x8,7

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x15, 10, 10

V-bar tri presses
10, 10, 10
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10, 8, 8

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

[Sunnyday]

Nice work!

[freebirdmac]

Didn't workout Fri. Upper back was very sore after rev flyes and hams/glutes were still sore from Tues workout :rolleyes: Went home and napped for two hours instead. Going to makes some changes this week.

Headed to the gym today feeling sleepy and tummy wasn't all that happy. So I was expecting another crappy workout. Not so. Surprised the hell out of my but my body was ready to respond. A few more reps, some extra depth, and one weight increase. On paper, not so notable. But how I felt was :)

Flat db press
25x10
30x10
35x10
40x10
45x9

Incline db presses
30x10
35x10

Incline db flyes
25x9,10,6

Cable incline flyes
3x10

Pullovers
35x10
40x10
45x8

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 6 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x10x3

Concentration curls
25x10
15x15
10x20

[MrsHammer]

Didn't workout Fri. Upper back was very sore after rev flyes and hams/glutes were still sore from Tues workout :rolleyes: Went home and napped for two hours instead. Going to makes some changes this week.

Headed to the gym today feeling sleepy and tummy wasn't all that happy. So I was expecting another crappy workout. Not so. Surprised the hell out of my but my body was ready to respond. A few more reps, some extra depth, and one weight increase. On paper, not so notable. But how I felt was :)

Flat db press
25x10
30x10
35x10
40x10
45x9

Incline db presses
30x10
35x10

Incline db flyes
25x9,10,6

Cable incline flyes
3x10

Pullovers
35x10
40x10
45x8

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 6 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x10x3

Concentration curls
25x10
15x15
10x20

Strong DB presses. Do you wear wrist supports? My wrists are the only thing small on my body and my right one has been tweaked for a couple of weeks so I have used alot of machines instead of DBs. Michael gave me his wrist straps which have helped some.

[Mac]

But how I felt was :)



Nice workouts. Are you enjoying your new deck?

[freebirdmac]

Strong DB presses. Do you wear wrist supports? My wrists are the only thing small on my body and my right one has been tweaked for a couple of weeks so I have used alot of machines instead of DBs. Michael gave me his wrist straps which have helped some.

I have two pairs of gloves. One with wrist straps and one without. I used to only use the ones with wrist straps when doing bi's. Now I use them for all upper body workouts except back. My wrists are puny too. I need to quit ditching wrist curls and reverse wrist curls :p


Nice workouts. Are you enjoying your new deck?

Oh yeah! It was too hot this past week to enjoy it too much. I love the summer and the heat, but even I have my limits. When I sit out there in the evening and am soaked from the heat in 5 minutes, it's hot. I think for the next week only Sat is supposed to be the extra hot day so I plan on being out there a lot. :D

[freebirdmac]

Going back to legs 2x week. I'm going to do upper back on Tues, lower back on Fri,

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x5
145x5
Oops. Lower left part of my back cramped, or spasmed. Felt it some last night but this got my attention. Stopped as I didn't want to pull something.

Bilateral leg extensions
95x10
105x10
115x10
125x10

Lying curls
55x10
65x10
85x5

Pendlay rows (New!)
85x10x3
(I think I actually did these right today)

HS ISO High row PW listed for each side
55x12
65x10
75x8

Prone grip pull down
70x10
85x8
100x6

Not too bad. Especially since I haven't worked back in 3 weeks :eek:

Left lower back loosened up as workout continued but, I can feel that it's ready to spasm if I push it.

[freebirdmac]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
17.5x15x3
(went back to lower weight/higher reps)

Smith presses PWO
bar x 10
40 x 10
50 x 7
60 x 5

Smith push presses PWO
50x8,7

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x15, 15, 12

V-bar tri presses
10, 10, 10
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10, 10, 10

Bench dips
bw to failure x 3

Skipped abs. Left side of lower back is still ready to rumble. No need to annoy it doing abs :p

[freebirdmac]

I said it was my lower back on the left, but it's not that low. It's at and right above the waistline. Erector I suppose. Between it and feeling incredibly tired I skipped my second leg day today. Went home, ate a cookie, and took a nap :D

Got a massage later though. Hadn't seen Kat in 6 weeks. Told her my problem areas. My right trap right on top of the line between my neck and shoulder has a spot that has been annoying. Plus the one side of my back. She started on my neck and ohmygod! It was a mess. She spent almost the whole time on the neck area. In spite of feeling an annoying spot on the right side of my traps she said my left side was even more of a mess :p The short time she spent on my back was painful. It's probably not ready for much more than she did.

Kat showed me some back stretching exercises. They didn't do much for my back as my hamstrings were too tight to stretch enough :rolleyes: I have to get back to stretching my legs on a regular basis.

[MrsHammer]

Going back to legs 2x week. I'm going to do upper back on Tues, lower back on Fri,

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x5
145x5
Oops. Lower left part of my back cramped, or spasmed. Felt it some last night but this got my attention. Stopped as I didn't want to pull something.

Bilateral leg extensions
95x10
105x10
115x10
125x10

Lying curls
55x10
65x10
85x5

Pendlay rows (New!)
85x10x3
(I think I actually did these right today)

HS ISO High row PW listed for each side
55x12
65x10
75x8

Prone grip pull down
70x10
85x8
100x6

Not too bad. Especially since I haven't worked back in 3 weeks :eek:

Left lower back loosened up as workout continued but, I can feel that it's ready to spasm if I push it.

Michael was having trouble with low back spasms and I have him hanging from chinup bar for at least 30 sec. the longer the better. do between sets and see if it helps you.

[MrsHammer]

Going back to legs 2x week. I'm going to do upper back on Tues, lower back on Fri,

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x5
145x5
Oops. Lower left part of my back cramped, or spasmed. Felt it some last night but this got my attention. Stopped as I didn't want to pull something.

Bilateral leg extensions
95x10
105x10
115x10
125x10

Lying curls
55x10
65x10
85x5

Pendlay rows (New!)
85x10x3
(I think I actually did these right today)

HS ISO High row PW listed for each side
55x12
65x10
75x8

Prone grip pull down
70x10
85x8
100x6

Not too bad. Especially since I haven't worked back in 3 weeks :eek:

Left lower back loosened up as workout continued but, I can feel that it's ready to spasm if I push it.

Strong leg routine! Great job!

[Sunnyday]

x2! Really like that leg WO! How often do you think you will be going in to have Kat work on your back and neck?

And I think I am going to take Lisa's advice and start hanging from a chinup bar between sets to see if it helps my back as well.

[freebirdmac]

x2! Really like that leg WO! How often do you think you will be going in to have Kat work on your back and neck?

And I think I am going to take Lisa's advice and start hanging from a chinup bar between sets to see if it helps my back as well.

I was going every other week. It's not cheap though. I'll go again in 2 weeks but I'll have to cut back to once a month.

Funny, hanging from a bar really bothers my shoulders. It's why I use sleeves for hanging leg raises. I'll have to stick to other stretching exercises. I just have to do them! :p

[mkris7]

I said it was my lower back on the left, but it's not that low. It's at and right above the waistline. Erector I suppose. Between it and feeling incredibly tired I skipped my second leg day today. Went home, ate a cookie, and took a nap :D

Got a massage later though. Hadn't seen Kat in 6 weeks. Told her my problem areas. My right trap right on top of the line between my neck and shoulder has a spot that has been annoying. Plus the one side of my back. She started on my neck and ohmygod! It was a mess. She spent almost the whole time on the neck area. In spite of feeling an annoying spot on the right side of my traps she said my left side was even more of a mess :p The short time she spent on my back was painful. It's probably not ready for much more than she did.

Kat showed me some back stretching exercises. They didn't do much for my back as my hamstrings were too tight to stretch enough :rolleyes: I have to get back to stretching my legs on a regular basis.

I can totally relate, I had some work done by this Chinese man and my GOD he was amazing, all elbows, you could feel the scar tissue be broken up. I could only take 15 minutes it was so painful but oh such a good pain and afterwards I felt so good! LOL :yep:

I have been horrible about stretching properly. I got to make a regular part of my regiment. If you have a good stretching program please share, I am sure a lot of us would be interested in it (at least I would). :)

[freebirdmac]

I can totally relate, I had some work done by this Chinese man and my GOD he was amazing, all elbows, you could feel the scar tissue be broken up. I could only take 15 minutes it was so painful but oh such a good pain and afterwards I felt so good! LOL :yep:

I have been horrible about stretching properly. I got to make a regular part of my regiment. If you have a good stretching program please share, I am sure a lot of us would be interested in it (at least I would). :)

Ha! Me? A good stretching routine? Phfftt :p I pretty much go back to my cheerleading days and do the stretches we did back then. Just the standard limber up cheerleading/gymnastics type stretches. Only now I suck at being limber.

[freebirdmac]

Flat db press
25x10
30x10
35x10
40x10
45x10
(45's are getting easier. I still psych myself out getting them up and need someone spotting. Just in case. Pisses me off)

Incline db presses
30x10
35x10

Incline db flyes
25x10x3
(much better tonight. Deeper and all 10 each set)

Cable incline flyes
3x10
(upper weight)

Pullovers
35x10
40x10
45x10
(finally got 10 w/45's with a decent depth)

Db preacher curls
30x10
35x6x2
(35's kicked my butt. But I was so stuck on 30's I needed to do something)

Cable curls ss w/spider curls

Cable
10, 10, 6 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x10x3
(20's are getting easier)

Concentration curls
25x10
15x15
10x20

Did stretch my back and legs afterwards. Didn't do a ton of stretching as I do legs and back tomorrow. I get better results stretching a day or so after a leg workout.

[freebirdmac]

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x5
145x155x5
Erectors were ok. Didn't push it though

Bilateral leg extensions
100x10
115x10
125x10
135x10

Lying curls
I forgot to do these!!! I need to write this new routine down :emb:

Pendlay rows
85x10x3
(Had a regular check my form. He said my back was flat.)

HS ISO High row PW listed for each side
55x12
65x10
75x6

Prone grip pull down
70x12
85x10
100x8

Felt like a strong workout. Wish I had remembered lying curls. D'oh!

[freebirdmac]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
17.5x15x3

Smith presses PWO
bar x 10
40 x 10
50 x 10
60 x 6
(reps are creeping up at the higher weights. And I mean creeping)

Smith push presses PWO
50x8,8

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x15, 15, 12

V-bar tri presses
10, 10, 10
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

Felt strong again although no weight increases, only reps. No lurking aches or pains either. Something must be wrong :p

[Sunnyday]

Wow, you've been making some great progress while I've been away. 45s on the chest work is nothing to sneeze at, that is some serious poundage! Looks like you are getting stronger on the leg work, too. I can't seem to get more than +80 lbs on Hacks.

Glad the aches and pains have gone into hiding. Hope they stay hidden away.

[freebirdmac]

Wow, you've been making some great progress while I've been away. 45s on the chest work is nothing to sneeze at, that is some serious poundage! Looks like you are getting stronger on the leg work, too. I can't seem to get more than +80 lbs on Hacks.

Glad the aches and pains have gone into hiding. Hope they stay hidden away.

Thanks! But note hack are to parallel, not to the bottom. Huge difference!

[Sunnyday]

Thanks! But note hack are to parallel, not to the bottom. Huge difference!

True, there is a biiig difference between parallel and bottoming out on Hacks, but I seriously doubt I could put more than 100 lbs onto the machine and go to parallel, even 1 rep! :dunno: Some day I will, though.

[freebirdmac]

2nd leg day plus some lower back

Leg press
90x10
180x10
270x10
360x10

Sumo deads
115x10
135x8x2

Superset kneeling curls w/bulgarian squats

Kneeling curls
30x10
40x10
50x10

Bulgarian squats
30x10x3

Leg press calves ss w/abductor/adductor

Calves
180x15-10x3 (slow, full rom, pauses at top and bottom)

Adductor
80x10x3

Abductor 140x10x3

Hyperextensions
BW + 10 x10x3

I think I'll like this setup for my second leg day. I didn't push presses or deads this go around. Just gave my body a wake up notice.

[Sunnyday]

Nice routine!

[MrsHammer]

2nd leg day plus some lower back

Leg press
90x10
180x10
270x10
360x10

Sumo deads
115x10
135x8x2

Superset kneeling curls w/bulgarian squats

Kneeling curls
30x10
40x10
50x10

Bulgarian squats
30x10x3

Leg press calves ss w/abductor/adductor

Calves
180x15-10x3 (slow, full rom, pauses at top and bottom)

Adductor
80x10x3

Abductor 140x10x3

Hyperextensions
BW + 10 x10x3

I think I'll like this setup for my second leg day. I didn't push presses or deads this go around. Just gave my body a wake up notice.

Strong legs. What are your kneeling curls? You know me, I love to try new routines.

[freebirdmac]

Strong legs. What are your kneeling curls? You know me, I love to try new routines.

We have a machine like this http://www.exrx.net/WeightExercises/Hamstrings/LVKneelingLegCurlH.html. It's great. No back pain. Well, unless you go too heavy and start twisting your body a bit :p

[MrsHammer]

We have a machine like this http://www.exrx.net/WeightExercises/Hamstrings/LVKneelingLegCurlH.html. It's great. No back pain. Well, unless you go too heavy and start twisting your body a bit :p

I love that machine! What a challenge. Thanks for sharing. Ours doesn't have the plates and I call it standing leg curls.

[freebirdmac]

I love that machine! What a challenge. Thanks for sharing. Ours doesn't have the plates and I call it standing leg curls.

I've tried using it for standing, but you really need something to brace against. So the nonworking leg kneels on a pad. It is plate loaded. Wish the extension and curl machines were. Those selectorized machines or whatever they're called have too many maintenance issues (sticking, binding, belts breaking, pins missing for 5#increments)

[tifflex]

I like leg day #2; it has nice variety. Sumo deads look good too!

[freebirdmac]

I like leg day #2; it has nice variety. Sumo deads look good too!

Leg day #2 had me sore all weekend. Just squatting down to pick up the cat food bowls hurt. Today, adductors are still a bit sore. Glutes a tad bit, but not as bad as over the weekend. Changing things up/not doing certain exercises for a few weeks always gets me.

[freebirdmac]

Flat db press
20x8
25x8
30x10
35x10
40x10
45x10
(need to get deeper on all reps before I go to 50's)

Incline db presses
30x10
35x10
(phfft, 35's weren't as deep as they should be on all reps according to the guy who helped me launch them)

Incline db flyes
25x10x3

Cable incline flyes
3x8
(upper weight last week. couldn't do 10 each tonight)

Pullovers
35x10
40x10
45x7

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 10 (increasing weight each set)
ss w/
Db spider curls
20x10,10,8

Concentration curls
25x10
15x15
10x20

[Sunnyday]

Likin' that WO! You got me all psyched up for my chest WO tomorrow. First "real" chest work since before going on vacation. Gonna buuuuurrrrrnnn!

[freebirdmac]

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x5
145x5
155x5

Bilateral leg extensions
100x10
115x10
125x10
135x10

Lying curls
55x10
65x10
85x5

Pendlay rows
95x10x3
(upped weight)

HS ISO High row PW listed for each side
55x12
65x10
75x8

Prone grip pull down
70x12
85x10
100x8

[freebirdmac]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
17.5x15x3

Smith presses PWO
bar x 10
40 x 10
50 x 8
60 x 4

Smith push presses PWO
50x8,7

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x15, 15, 10

V-bar tri presses
10, 10, 10
(upped weight each set, time to up all weights)

Db lying extensions (db in each hand)
17.5x10, 10, 10

Bench dips
bw to failure x 3

ab crunches


Soooo, this guy from the gym is coming over Sat night :eek: May or may not be the start of something :dunno: I haven't dated in almost 9 years. This is going to be very different. I'm simply taking it as extending gym conversations over a beer or two. And not freak out!

[Sunnyday]

Woo hoo! Extended gym conversations are very good! I had a 6 year dry spell. When I started dating again I was like, what am I doing here? Super-awkward. Then I met my husband and 2 years later he asks me out, and there wasn't any awkwardness for either of us. Kinda like an extended gym conversation (though we met in the chemistry lab).

[MrsHammer]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
17.5x15x3

Smith presses PWO
bar x 10
40 x 10
50 x 8
60 x 4

Smith push presses PWO
50x8,7

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x15, 15, 10

V-bar tri presses
10, 10, 10
(upped weight each set, time to up all weights)

Db lying extensions (db in each hand)
17.5x10, 10, 10

Bench dips
bw to failure x 3

ab crunches


Soooo, this guy from the gym is coming over Sat night :eek: May or may not be the start of something :dunno: I haven't dated in almost 9 years. This is going to be very different. I'm simply taking it as extending gym conversations over a beer or two. And not freak out!

:goodluck:

[freebirdmac]

Ugh. Started feeling icky last night. Worse during the day today. Little energy, little motivation, fuzzy brained.... = crap in my diet caught up with me. This time around it was the buckwheat cookies I've been eating to help keep my weight up. Phooey. The fog is just now clearing so I'll be fine tomorrow. I have too much to do to make up my missing leg day 2 though. Which sucks. But I have more data for my bulk. Cookies good for a week, then take a week break. Now to find another food I can add to the cycle.

Did get a massage tonight. And it was free since tomorrow is my birthday :D

[Sunnyday]

Happy birthday, freebird! Congrats on the free massage. Sorry about the cookies putting you over the edge. At least the fog cleared up in time for celebrating.

[freebirdmac]

Ugh. Woke up today with a sore throat, head feels like lead, and I've been cold all day. Where the heck did this crap come from?

[MrsHammer]

Ugh. Woke up today with a sore throat, head feels like lead, and I've been cold all day. Where the heck did this crap come from?

Hope u feel better. Sorry I missed your birthday. You and my brother have the same bday. Hope it was a good birthday for ya!

[Sunnyday]

Ugh. Woke up today with a sore throat, head feels like lead, and I've been cold all day. Where the heck did this crap come from?

Hate sore throats. Just hate 'em. Sorry you got to deal with that. Could it be changes in weather? Or are those wildfires in VA affecting your air quality maybe? Our air quality has been affected all the way up here so just wondering. :dunno:

[freebirdmac]

Hate sore throats. Just hate 'em. Sorry you got to deal with that. Could it be changes in weather? Or are those wildfires in VA affecting your air quality maybe? Our air quality has been affected all the way up here so just wondering. :dunno:

Oh the air quality here has been awful at times from the swamp fire, but this is a virus. We actually had a code purple over the weekend. First time ever. Fortunately the winds shifted just enough during the day so that we only had the smoke for a few hours at a time. It'd get almost foggy looking and at times you could even smell it inside. Yuck! Winds switched to the north early yesterday so we're in the clear for awhile.

[Sunnyday]

Oh the air quality here has been awful at times from the swamp fire, but this is a virus. We actually had a code purple over the weekend. First time ever. Fortunately the winds shifted just enough during the day so that we only had the smoke for a few hours at a time. It'd get almost foggy looking and at times you could even smell it inside. Yuck! Winds switched to the north early yesterday so we're in the clear for awhile.

Code purple?! IEEWWW! Glad the winds shifted for the time being. Virus sucks. :mad: Hope it goes away FAST! Just seems like you are getting pummeled with stuff this summer.

[Hammerfit]

Happy belated birthday!

[freebirdmac]

Well the fun just continues. When I went to bed last night I started having some dizziness when I turned my head. Slept fine but holy cow was the dizziness bad this am. We're talking instant motion sickness. I keep going back and forth between inner ear fluid from the virus or neck/trap muscle spasms. Cold meds have helped so I think the dizziness which makes me hold my head stupidly still is simply making my neck hurt at times. Yeesh. F'ing sucks. I was feeling a lot better yesterday.

[freebirdmac]

Heh, still get that "I'm on a boat" feeling with up and down movements. But no where near as bad as Thursday. Whew! I couldn't take 2 steps and I had instant nausea. Ick! I had thought it was fluid on the inner ear and took cold meds for it. They sort of helped then my mom told me my brother dealt with this a while back. His doc suspected his sinuses and gave him a steroid spray. As luck would have it my daughter has a script for nasonex so I started using it. That is what really did the trick and allowed me to stop the yucky cold meds. So I guess I have a sinus thing going on. I'm going to try and drive to day (need cat food) so I'll see how that goes. Still have a bit of a headache at the base of my head. This crap stinks!!!

[Sunnyday]

Yucky! Hope you feel better soon, freebird!

[freebirdmac]

Got a short, light chest/bi workout in. Seeing the doc tomorrow to make sure I don't need antibiotics. Slowing returning to normal, but I have got to step up the eating. I was down 2.5 pounds today :(

[Sunnyday]

Sorry this thing is kicking your tail and you gotta go to the doc. Not fun. If I could, I'd text you an extra couple pounds of mine, LOL! Hoping you're back on track ASAP. :)

[freebirdmac]

Did a light leg workout. Tweaked my back doing SDL's :rolleyes: Phfftt. Not bad, it'll be fine in a day or two. But cripes.

Doc confirmed no infection. Keep using nasonex and saline spray.

Oh! And really felt the earthquake in my office building. It really shook, was loud, and basically scared the crap out of everyone. We don't have earthquakes here. Hurricanes, the odd strong tornado, nor'easters... but not earthquakes. First one I have ever felt.

Here's hoping there's no hurricane this weekend!

[MrsHammer]

Did a light leg workout. Tweaked my back doing SDL's :rolleyes: Phfftt. Not bad, it'll be fine in a day or two. But cripes.

Doc confirmed no infection. Keep using nasonex and saline spray.

Oh! And really felt the earthquake in my office building. It really shook, was loud, and basically scared the crap out of everyone. We don't have earthquakes here. Hurricanes, the odd strong tornado, nor'easters... but not earthquakes. First one I have ever felt.

Here's hoping there's no hurricane this weekend!

Hope you get better soon girl!

[Sunnyday]

Did a light leg workout. Tweaked my back doing SDL's :rolleyes: Phfftt. Not bad, it'll be fine in a day or two. But cripes.

Doc confirmed no infection. Keep using nasonex and saline spray.

Oh! And really felt the earthquake in my office building. It really shook, was loud, and basically scared the crap out of everyone. We don't have earthquakes here. Hurricanes, the odd strong tornado, nor'easters... but not earthquakes. First one I have ever felt.

Here's hoping there's no hurricane this weekend!

That was just me jumping up and down after hitting a PR today. Heh.

Seriously, though...we felt it in MD. My sister felt it in NJ too. They evacuated my husband's bldg in DE so they could inspect the place before letting everyone back in. Our first as well. The public schools are actually delaying the first day of school until Thursday (was scheduled for tomorrow).

[freebirdmac]

Got my light shoulder/tri workout in. I hope to hit legs and back tomorrow. Between having to pick my daughter up from work during the start of my normal gym time and storm prep I don't know if it'll happen. I'm high enough that flooding is not an issue. Winds shouldn't be high enough to do much if any damage. Except maybe to the screens on my new porch :( They could be high enough to scare me though :eek: I also suspect we'll lose power. We lost power for 5 days during Isabel. I just hope all of the rain puts out the swamp fire. That would be a huge benefit. Probably the only benefit :p

[MrsHammer]

Got my light shoulder/tri workout in. I hope to hit legs and back tomorrow. Between having to pick my daughter up from work during the start of my normal gym time and storm prep I don't know if it'll happen. I'm high enough that flooding is not an issue. Winds shouldn't be high enough to do much if any damage. Except maybe to the screens on my new porch :( They could be high enough to scare me though :eek: I also suspect we'll lose power. We lost power for 5 days during Isabel. I just hope all of the rain puts out the swamp fire. That would be a huge benefit. Probably the only benefit :p

Hoping it skirts by and misses ya.

[Sunnyday]

Hoping it skirts by and misses ya.

x2! Events are getting cancelled all over my area. Stores were out of control. My husband said he saw two people in BJs fighting (FIGHTING!) over a case of bottled water. There are rumors that schools will be cancelled Monday (already!). Nuts.

[partsRheavy]

Are you staying? I realize you're at a bit better elevation. Trees in check around your property? Plywood on windows? I hope you've got plenty water, food, batteries etc.

[freebirdmac]

No plywood. One tree out front, Bradford pear, that could be an issue when the winds flip around. But they should be weak by then.

We're old hands at this. Got lots of food, water, alternate means of lighting and cooking, etc. I'll finish cleaning my house and doing laundry after taking my daughter to work this am (veterinary hospital). She's off at 1 but is supposed to go back at 4 for kennel duty. Depending on the winds she may not make that. They'll leave extra food and water for the animals in case they can't get back until tomorrow morning. She has am and pm kennel duty tomorrow too. The worse winds should be around 8pm. We lost power for 5 days after Isabel.

[partsRheavy]

I figure your power's out now. Hope you and the animals have plenty of food/clean water!!!!!

At least the temps should be 70s-80s....for right now anyway.....

Gentleman Rooster, a few cattle, some cacti (the little plants that CAN handle the drought....), two piglets, and me are all rootin' for ya!!!!

:p

[freebirdmac]

We fared really well. Never lost power, house is fine, new screen deck undamaged, and tree is still standing. Ran my daughter to work this am (huge difference versus the trips yesterday morning :eek: ) and there is a lot less damage than after Isabel. After Isabel every where looked like a war zone. Trees were down every where. Power was out every where for 5+ days. And the tidal flooding was catastrophic for a lot of people. This time there's just small tree stuff down. Tidal flooding was just as bad for some, none for others. Waiting to hear how my sister's house fared as she was hit hard last time. Reports are still coming in.

Don't know about work yet. Power and flooding may prevent opening tomorrow.

The gym is open!

[Sunnyday]

Hey girl. Glad you didn't sustain any horrible damage. Lotsa flooding and downed trees here. Power is out for us but we have a little generator to run the sump and fridge, all that really matters to us.

Our gym is closed today. Hope it will be open tomorrow. If not I will need you to put in a back WO for me. ;-)

[freebirdmac]

My favorite place in the world, and where I was headed for vacation in 2 weeks, took a hard infrastructure hit.

http://www.wavy.com/dpp/weather/hurricane/highway-12-washed-out-road

Highway 12 is the only road. So access from the Bonner bridge from the north is gone. Access to the south end of the island is only by two ferries from the southernmost NC mainland. Don't even know if that route is feasible in 2 weeks because of damage at those locations or if Hatteras Island will be open to visitors. Plus, instead of a 3 hour drive it becomes a 6 hour trip. :(

[MrsHammer]

We fared really well. Never lost power, house is fine, new screen deck undamaged, and tree is still standing. Ran my daughter to work this am (huge difference versus the trips yesterday morning :eek: ) and there is a lot less damage than after Isabel. After Isabel every where looked like a war zone. Trees were down every where. Power was out every where for 5+ days. And the tidal flooding was catastrophic for a lot of people. This time there's just small tree stuff down. Tidal flooding was just as bad for some, none for others. Waiting to hear how my sister's house fared as she was hit hard last time. Reports are still coming in.

Don't know about work yet. Power and flooding may prevent opening tomorrow.

The gym is open!

glad u r okay

[freebirdmac]

Better photo montage of the damage on Hatteras Island

http://interactives.wavy.com/photomojo/gallery/925/1/hurricane-irene-hatteras-island/hatteras-island-n.c/

[Sunnyday]

Ouch! Sorry about the damage to your fave vacation spot. :( Fingers crossed there will be rapid repairs over the next couple weeks and you can still make the 3 hour route. Hoping for the best for ya. :)

[freebirdmac]

Hatteras Island folks are hardy and need visitors for their paychecks. So getting everything up and running astoundingly fast is typical. The road will take months. But they already have a ferry running for emergency supplies and I think residents can use it today. Wouldn't surprise me now if they opened for the weekend. Won't be easy and there should be long lines for the ferries. Power, telephone, cell, and internet are being worked. Some have criticized those of us who want to vacation down there in the upcoming week(s). They don't understand how much money the locals lose to storms like this. I was there after Isabel and businesses were falling over themselves to grab what visitors were there. They wanted more people!

[freebirdmac]

Back to my highest weights used 3 weeks ago. Reps are lower here and there, but it's good to be back :)

Flat db press
25x10
30x10
35x10
40x10
45x10

Incline db presses
30x10
35x10

Incline db flyes
25x8x3

Cable incline flyes
3x6

Pullovers
35x10
40x10
45x5

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 6 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x8x3

Concentration curls
25x8
15x12
10x20

[MrsHammer]

Back to my highest weights used 3 weeks ago. Reps are lower here and there, but it's good to be back :)

Flat db press
25x10
30x10
35x10
40x10
45x10

Incline db presses
30x10
35x10

Incline db flyes
25x8x3

Cable incline flyes
3x6

Pullovers
35x10
40x10
45x5

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 6 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x8x3

Concentration curls
25x8
15x12
10x20

You are pulling some weight with those preacher curls. Glad you are back on track.

[Sunnyday]

Strong WO! Great to see you pulling big poundages! :)

[freebirdmac]

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x5
145x5x2

Bilateral leg extensions
100x10
115x10
125x10
135x10

Lying curls
55x10
65x10
80x5

Pendlay rows
65x10
85x8x3

HS ISO High row PW listed for each side
55x10
65x10
75x8

Prone grip pull down
70x10
85x10
100x8

[freebirdmac]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
17.5x10x3

Smith presses PWO
bar x 10
40 x 10
50 x 7
60 x 4

Smith push presses PWO
50x10,8,7

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x12,8,8
(tri's were sore from pullovers on Mon.)

V-bar tri presses
10, 10, 7
(upped weight each set)

Db lying extensions (db in each hand)
17.5x8, 8, 8

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

Felt good other than tri's being more sore than normal before I even worked them directly :rolleyes:

[Sunnyday]

^Nice work! Impressive doing the dips near the end. Even assisted and at the front end of my WO, they kill me.

[MrsHammer]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
17.5x10x3

Smith presses PWO
bar x 10
40 x 10
50 x 7
60 x 4

Smith push presses PWO
50x10,8,7

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x12,8,8
(tri's were sore from pullovers on Mon.)

V-bar tri presses
10, 10, 7
(upped weight each set)

Db lying extensions (db in each hand)
17.5x8, 8, 8

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

Felt good other than tri's being more sore than normal before I even worked them directly :rolleyes:

Lots of work, fun routine

[freebirdmac]

Out of town visiting my best friend and family. Had planned on getting my second leg workout in on Fri but I could not get everything done in time. I am planning on heading home early enough tomorrow to get my chest/bi workout in before the gym closes early.

[freebirdmac]

No chest/bi workout yesterday. Too pooped after I got home. Paid for the weekend today... lack of sleep...beer...margaritas.... :D

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x5
145x5
155x5

Bilateral leg extensions
100x10
115x10
125x10
135x10

Lying curls
55x10
65x10
75x7

Pendlay rows
65x10
95x10x3

HS ISO High row PW listed for each side
55x12
65x10
75x8

Prone grip pull down
70x12
85x10
100x8

[freebirdmac]

Cat we boarded over the weekend decided he needed massive attention at 1am :eek: Also found I really don't like working chest/bi the day after back. The reverse is so much better. But I got my missing Monday workout in.

Flat db press
25x10
30x10
35x10
40x10

Incline db presses
20x10
25x10
30x10

Incline db flyes
25x10x3

Cable incline flyes
3x8

Pullovers
35x10
40x10
(these really suck after back day)

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 8 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x8x2

Concentration curls
25x8
15x12
10x20

[MrsHammer]

No chest/bi workout yesterday. Too pooped after I got home. Paid for the weekend today... lack of sleep...beer...margaritas.... :D

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x5
145x5
155x5

Bilateral leg extensions
100x10
115x10
125x10
135x10

Lying curls
55x10
65x10
75x7

Pendlay rows
65x10
95x10x3

HS ISO High row PW listed for each side
55x12
65x10
75x8

Prone grip pull down
70x12
85x10
100x8
The weekend sounds a lot more fun than training! Glad you had fun!

[MrsHammer]

Cat we boarded over the weekend decided he needed massive attention at 1am :eek: Also found I really don't like working chest/bi the day after back. The reverse is so much better. But I got my missing Monday workout in.

Flat db press
25x10
30x10
35x10
40x10

Incline db presses
20x10
25x10
30x10

Incline db flyes
25x10x3

Cable incline flyes
3x8

Pullovers
35x10
40x10
(these really suck after back day)

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 8 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x8x2

Concentration curls
25x8
15x12
10x20
Great routine!

[Sunnyday]

No chest/bi workout yesterday. Too pooped after I got home. Paid for the weekend today... lack of sleep...beer...margaritas.... :D

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x5
145x5
155x5

Bilateral leg extensions
100x10
115x10
125x10
135x10

Lying curls
55x10
65x10
75x7

Pendlay rows
65x10
95x10x3

HS ISO High row PW listed for each side
55x12
65x10
75x8

Prone grip pull down
70x12
85x10
100x8


Cat we boarded over the weekend decided he needed massive attention at 1am :eek: Also found I really don't like working chest/bi the day after back. The reverse is so much better. But I got my missing Monday workout in.

Flat db press
25x10
30x10
35x10
40x10

Incline db presses
20x10
25x10
30x10

Incline db flyes
25x10x3

Cable incline flyes
3x8

Pullovers
35x10
40x10
(these really suck after back day)

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 8 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x8x2

Concentration curls
25x8
15x12
10x20

2 killer routines there, free! Awesome job x 2! I would still be paying for the margaritas etc. and wouldn't have been hitting the gym this hard as quickly as you. Once I hit 40, my bod needs a week to recover from alcohol, LOL!

[freebirdmac]

Ok, so I really don't like working shoulders/tri the day after chest/bi :eek: But it got done.

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
17.5x10x3

Smith presses PWO
bar x 10
40 x 10
50 x 9
60 x 3 (boo)

Smith push presses PWO
50x8x2

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x15,12,10

V-bar tri presses
10, 10, 8
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

[freebirdmac]

Finally! Did a second leg workout. First one in 4 weeks :eek: Took it easy. Will push it harder next week.


Leg press
90x10
180x10
270x10
320x10x2

Sumo deads
115x10x3

Superset kneeling curls w/bulgarian squats

Kneeling curls
20x10
40x10

Bulgarian squats
25x10x2

Leg press calves ss w/abductor/adductor

Calves
180x15x3 (slow, full rom, pauses at top and bottom)

Adductor
85x10x2

Abductor 145x10x2

[freebirdmac]

Had the rug pulled out from under me today. All day at work I felt like I had narcolepsy. Once home I *had* to take a nap. Turns out this coal tar ointment I've been using for weeks is to blame (for psoriasis). Sulfites are or used to be derived from coal tar! It's amazing I was able to use it for so long! Phfftt. Crap was really helping too. So I missed chest/bi tonight. :(

[Sunnyday]

^What a bummer! I hate when stuff that works has negative effects that don't show up until farther down the road. :( When my excema flares up, I use tea tree oil straight up (no lotions or additives to mess with you). Maybe that could work? :dunno:

[freebirdmac]

^What a bummer! I hate when stuff that works has negative effects that don't show up until farther down the road. :( When my excema flares up, I use tea tree oil straight up (no lotions or additives to mess with you). Maybe that could work? :dunno:

It does suck! It's much easier to deal with reactions that arrive 15 minutes to 12 hours later.

I tried pure tea tree oil once and really didn't like smell. I've tried coconut oil. Maybe I'll try olive or jojoba oil.

BTW, this is the week I am supposed to be on vacation on Hatteras Island. I told everyone at work today that I was going to be grumpy all week :)

[mkris7]

Finally! Did a second leg workout. First one in 4 weeks :eek: Took it easy. Will push it harder next week.


Leg press
90x10
180x10
270x10
320x10x2

Sumo deads
115x10x3

Superset kneeling curls w/bulgarian squats

Kneeling curls
20x10
40x10

Bulgarian squats
25x10x2

Leg press calves ss w/abductor/adductor

Calves
180x15x3 (slow, full rom, pauses at top and bottom)

Adductor
85x10x2

Abductor 145x10x2

Your training real hard! Keep up the great work! :yep:

[freebirdmac]

Your training real hard! Keep up the great work! :yep:

Thanks! I will :yep:

[freebirdmac]

Fully recovered from poisoning myself. Still sore a bit from Friday. Tonight's workout went well!

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x10
155x8x2

Bilateral leg extensions
100x10
115x10
125x10
135x10

Lying curls
55x10
65x10
75x8

Pendlay rows
85x10
95x10
105x8x2

HS ISO High row PW listed for each side
55x12
65x10
75x8

Prone grip pull down
70x12
85x10
100x8

[HeavyDutyGuy]

Glad you are feeling better! Nice Hacks!

[Sunnyday]

Nice WO! Good to hear you've recovered. :)

[freebirdmac]

I have got to get my ass in the gym on Mondays! I hate doing chest/bi after quads/back and I know shoulders/tri will be tough again tomorrow. At least I got a workout in. It was better than last week, but I'm not hitting the higher weights on presses nor is there anyone around to spot.

Flat db press
25x10
30x10
35x10
40x10

Incline db presses
20x10
25x10
30x10

Incline db flyes
25x10x3

Cable incline flyes
3x8

Pullovers
35x10
40x10
45x6

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 8 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x8x3

Concentration curls
25x8
15x15
10x20

[freebirdmac]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
17.5x10x3

Smith presses PWO
bar x 10
40 x 10
50 x 9

Had to stop shoulders at this point. My left shoulder blade area (bursitis) had started singing to me while stretching between raises. It really got loud at this point.

Db close grip presses
(Could not do these because of shoulder)

V-bar tri presses
10, 10, 8x2
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

incline hip thrusts, crunches

I had someone at the gym press on the trigger point on my shoulder. Helped a lot. Will do the tennis ball, Motrin, and pain patch. Should be fine. Really need to get back to my regular schedule to give my shoulders the needed breaks.

[freebirdmac]

Leg press
90x10
180x10
270x10
360x8x2

Sumo deads
115x10
135x10
145x8x2

Superset kneeling curls w/bulgarian squats

Kneeling curls
30x10
40x10
50x10

Bulgarian squats
25x10x3

Leg press calves ss w/abductor/adductor

Calves
180x15x3 (slow, full rom, pauses at top and bottom)

Adductor
85x10x2

Abductor 145x10x2

[MrsHammer]

Leg press
90x10
180x10
270x10
360x8x2

Sumo deads
115x10
135x10
145x8x2

Superset kneeling curls w/bulgarian squats

Kneeling curls
30x10
40x10
50x10

Bulgarian squats
25x10x3

Leg press calves ss w/abductor/adductor

Calves
180x15x3 (slow, full rom, pauses at top and bottom)

Adductor
85x10x2

Abductor 145x10x2
Strong leg press! Great routine.

[freebirdmac]

Finally back to my normal Mon chest/bi workout. Although I could tell I didn't get a full week's rest. Plus my right forearm started giving me trouble over the weekend :rolleyes: So some things were cut short.


Flat db press
25x10
30x10
35x10
40x10x2
(no one to spot me with the 45's lately so I really stayed focused on going deeper than normal with the 35's and 40's. So far no shoulder complaints)

Incline db presses
25x10
30x10
35x10
(did have someone to help me launch the 35's. I swear one day I'll get those suckers up. Again, went for more depth)

Incline db flyes
25x7x3

Cable incline flyes
2x6

Pullovers
35x10
40x10

Db preacher curls
30x10x2

Cable curls ss w/spider curls

Cable
10, 8 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x8x2

[freebirdmac]

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x10
155x1
(crap. first rep of last set my lower back knotted up. All the way across :mad: I think this happened 6 weeks or so ago. Phfftt.

Bilateral leg extensions
100x10
115x10
125x10
135x10

No back or lying curls.

Think I'll stop SLDL and sumo squats in the same week. I'll have to do lying and kneeling curls in the same workout when omitting some form of dl.

[mrky03]

Nice hacks! I'm thinking about putting those back in my workout next cycle. Kinda hard on my knees though.

[freebirdmac]

Nice hacks! I'm thinking about putting those back in my workout next cycle. Kinda hard on my knees though.

They are only to parallel so the weight is deceptive. They don't bother my knees if I don't have my feet too high on the plate. I think that's the trick for many, finding the right foot placement.

[Sunnyday]

They are only to parallel so the weight is deceptive. They don't bother my knees if I don't have my feet too high on the plate. I think that's the trick for many, finding the right foot placement.

I think you have a good point here, free. As much as I like doing them with my feet really high on the platform my knees can't take it very long so I have to bring my feet down a bit to take the pressure off.

[Hammerfit]

great advice on the hacks, it's all about the foot placement in relationship to the length of your legs. You just have to experiment to find that sweet spot and then they still will bother the knees some since it is a movement that is trying to isolate the muscles supporting the knee. If it feels comfy....you aint training heavy enough:yep:

[freebirdmac]

Lower back still has a bit of a twinge on the right side and into the top of the glute. I'll have to pay close attention during my leg workout tomorrow.

Flat db press
25x10
30x10
35x10
40x10x2
(Still going deeper than normal)

Incline db presses
25x10
30x10
35x8
(Again, went for more depth)

Incline db flyes
25x10x3

Cable incline flyes
3x8

Pullovers
35x10
40x10
45x8

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 8 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x8x3

Concentration curl drop set
25/15/10 for 8/15/20 x 2

[Sunnyday]

^Nice work, free! Especially the db chest stuff. :) You reminded me I need to add pullovers this week.

[freebirdmac]

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x8x3
(Still have a bit of lower back upper glute pain on the right side. So I kept myself at warmup weights)

Bilateral leg extensions
100x10
115x10
125x10
135x10

Lying leg curls
50x12
60x10
70x7

Back workout was interrupted by a phone call from my daughter. She was at work at a vet clinic and got some canine ear drops in her eye. Rinsing helped but her vision was blurry so they wanted her to get checked out. She's fine :) Guess I'll go in tomorrow on my normal rest day and get back done.

[freebirdmac]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
17.5x15x2

Smith presses PWO
bar x 10
40 x 10
50 x 8
60 x 6

Smith push presses PWO
50x5x2

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x12,8,8
(left tri kept tightening up)

V-bar tri presses
10, 10, 8
(upped weight each set)

Db lying extensions (db in each hand)
17.5x8, 8, 8

Bench dips
bw to failure x 3

crunches

[MrsHammer]

Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
17.5x15x2

Smith presses PWO
bar x 10
40 x 10
50 x 8
60 x 6

Smith push presses PWO
50x5x2

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x12,8,8
(left tri kept tightening up)

V-bar tri presses
10, 10, 8
(upped weight each set)

Db lying extensions (db in each hand)
17.5x8, 8, 8

Bench dips
bw to failure x 3

crunches

strong presses! Consistent workouts.

[freebirdmac]

Flat db press
25x10
30x10
35x10
40x10,8
(Still going deeper than normal)

Incline db presses
25x10
30x10
35x8
(Again, went for more depth)

Incline db flyes
25x10, 8, 8

Cable incline flyes
3x8

Pullovers
35x10
40x10
45x8

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 10 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
20x10, 8, 8

Concentration curl drop set
25/15/10 for 10/15/20
25/15/10 for 8/12/15

[freebirdmac]

Hack squats (to parallel)
90x10
140x10
180x5
200x5
220x5

SLDL
115x10
135x8x2
(taking my time getting back into these. Do not want another injury!!)

Bilateral leg extensions
100x10
115x10
125x10
135x10

Lying curls
55x10
65x10
75x6

Pendlay rows
85x10
95x10,8,8

HS ISO High row PW listed for each side
55x12
65x10
75x8

Prone grip pull down
70x12
85x10
100x8

[freebirdmac]

Late meeting at work meant I had to skimp on some sets.


Seated side raises
17.5x10x2

Seated front raises
20x10x2

Smith presses PWO
bar x 10
40 x 10
50 x 8
60 x 6

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x15,12,10
(left tri kept tightening up)

V-bar tri presses
10, 10, 5
(upped weight each set)

Db lying extensions (db in each hand)
17.5x8, 8

Bench dips
bw to failure x 2

[freebirdmac]

Leg press
90x10
180x10
270x10
360x8
(was going knees to chest and starting feeling my lower back)

Superset kneeling curls w/bulgarian squats

Kneeling curls
30x10
40x10
50x10

Bulgarian squats
25x10x3

Leg press calves ss w/abductor/adductor

Calves
180x15x3 (slow, full rom, pauses at top and bottom)

Adductor
80x10, 90x10x2

Abductor 140x10, 150x10x2

Did one set of body weight back extensions :eek: Lower back no likey right now.

[freebirdmac]

Had an annoying cold thingy this week. Nothing terribly bad. Just annoying. I did get all of my workouts in. Since they have been repetitive I'm not doing the cut and paste thing. I'll detail when there's a significant change.

[Hammerfit]

Leg press
90x10
180x10
270x10
360x8
(was going knees to chest and starting feeling my lower back)

Superset kneeling curls w/bulgarian squats

Kneeling curls
30x10
40x10
50x10

Bulgarian squats
25x10x3

Leg press calves ss w/abductor/adductor

Calves
180x15x3 (slow, full rom, pauses at top and bottom)

Adductor
80x10, 90x10x2

Abductor 140x10, 150x10x2

Did one set of body weight back extensions :eek: Lower back no likey right now.

(was going knees to chest and starting feeling my lower back)
watch that raising your glutes off the pad, great way to screw up your lower back. I see people doing that in videos all the time. It's great for the glute/ham tie in but not worth the risk There are many other moves better suited than risking injuries

[freebirdmac]

Been awhile :p

Still keeping to my routine. Had a long period of allergy/intolerance reactions that stymied me but eventually got it figured out. Lost a couple of pounds :( I'm around 114 and I did not want to go below 116. I'll slowly get it back.

I probably won't do a full on bulk again until next fall. Too much stuff going on and I can't get into the mindset that's needed. I'm ok with it as I needed the mental break. It's nice just going into the gym and doing my thing and not constantly thinking about it when I'm not in the gym. And still slowly progressing :)

I am still lurking around here though!

[Baldiewonkanobi]

Hey Birdie good to see you. Fortunately in this endeavor we get "do overs'. This past year its been 3 of them for me. Stay tough.


Baldie

[freebirdmac]

Hey Birdie good to see you. Fortunately in this endeavor we get "do overs'. This past year its been 3 of them for me. Stay tough.


Baldie

Your do overs have been doosies! Mine are little gnat like annoyances by comparison :)

[Hammerfit]

Glad to see you back, now maybe Lisa will jump back on

[partsRheavy]

Peep peep where ya at Birdy?

Sending a warm friendly Trill (noise of mutual support amongst birdies) your way!!!! Here it is!!!

(soft) prrrrrrrrrrrrrrrr!!! :)

[Sunnyday]

Hey, girl! Stopping by to send you some luv. :flowers: Hope you're feeling well.

[freebirdmac]

I'm lurking around :)

Workouts still going. I think I solved a long term, major food issue that's been affecting me for months. Unfortunately it's going to be tough to even maintain weight much less add weight. Oh well, at least I finally feel better and much better in the gym.

[Sunnyday]

That is great news, even if it means adding/maintaining weight is going to be more challenging. :)