It aint about how hard you HIT

[mrky03]

Again James, sorry about your loss. I know there are also a lot of lose ends to deal with also.

[Mac]

So sorry to hear about the loss of your Dad. Take care James.

[HeavyDutyGuy]

Thank you guys! He was 92 which is a long time. There were like 20 different issues oh his medical report, only two of which I was informed about. Not real happy. Just not good. Only positives are he didn't suffer at the end, and well not convinced about the afterlife thing, so at least he did his life his way. That and he got to live in his house until the end. The stress dealing with all of the different aspects is unreal, thank god he had made his funeral arrangements a few years back. He is missed. This just really sucks.

[HeavyDutyGuy]

First workout since before we moved. Went basic and a bit cautiously since it had been 5 weeks.
My wo

Leg p. sled x 20, 1 pl ea side x 29"0, 3 pl ea side x 20, 6 pl ea side x 10, 9 pl ea side x 10, 1000 + sled x 10, 12 pl a. Side (1080) pl sled x7.

Leg Ext 200 x 20, 260 x 20.

Seated calf raise 1 pl x 20, 3 pl x 20,
5 pl x 12.

Dips. BW X 20. BW + 45 x 10. BW + 90 x 8.

Plate loaded Bench p. 1 pl ea side x 10, 2 pl ea side x 10. 3 pl ea side x 4.

Roman chair sit ups. BW X 50. 2 sets.

[HeavyDutyGuy]

My WO.

Pulldown 75 x 20 2 sets, 120 x 10, 185 x 10, 225 x 10, 270 x 2, 300 x 7.
Cable Row 105 x 10, 150 x 10, 210 x 10, 270 x 7.

Plate loaded Press 1 pl ea side x 7.
Selectorized Press 105 x 10, 150 x 8, shoulder was pretty tight.

Alt DB Curls 30s x 10 ea arm, 100 x 5 ea arm- tightness affected this movement too.

Second break in workout.. Two days in between, probably needed 3, but was in the area so decided to do on 48 hours rest instead of 72. Went well overall.

[HeavyDutyGuy]

My Workout:

Leg p. sled x 20, 1 pl ea side x 20, 4 pl ea side x 20, 8 pl ea side x 10, 10 pl ea side x 10, 12 pl ea side -1080+ sled x 10,

Leg Ext 120 x 20, 200 x 20, 260 x 20.

Seated Leg Curl - break in (like the other machines- new- to me). 120 x 20, 210 x 10.

Seated calf raise 2 pl x 20, 4 pl. x 20, 5 pl x 15.

Dips. BW X 15. ( narrow bars/ had to really work to get any kind of ROM) BW + 45 x 10. BW+ 90 x 10. BW + 180 x 10.

Plate loaded Bench Press. 1 pl ea side x 10, 2 pl ea side x 10. 3 pl ea side x 5.

Roman chair sit ups. BW + 25 x 50, x 20.

Tough workout!- pushed it more than the first break in workout.
Lower calories the past week. Definition better- down a couple lbs- still massive at 262 lbs.

[Hammerfit]

My Workout:

Leg p. sled x 20, 1 pl ea side x 20, 4 pl ea side x 20, 8 pl ea side x 10, 10 pl ea side x 10, 12 pl ea side -1080+ sled x 10,

Leg Ext 120 x 20, 200 x 20, 260 x 20.

Seated Leg Curl - break in (like the other machines- new- to me). 120 x 20, 210 x 10.

Seated calf raise 2 pl x 20, 4 pl. x 20, 5 pl x 15.

Dips. BW X 15. ( narrow bars/ had to really work to get any kind of ROM) BW + 45 x 10. BW+ 90 x 10. BW + 180 x 10.

Plate loaded Bench Press. 1 pl ea side x 10, 2 pl ea side x 10. 3 pl ea side x 5.

Roman chair sit ups. BW + 25 x 50, x 20.

Tough workout!- pushed it more than the first break in workout.
Lower calories the past week. Definition better- down a couple lbs- still massive at 262 lbs.

narrow par. bars = too narrow for big guys lol

[HeavyDutyGuy]

My WO.

Pulldown 50 x 20. 105 x 10, 165 x 12, 225 x 10, 285 x 2, 325 x 5.

Cable Row 120 x 15, 180 x 10, 240 x 8, 300 x 5.

Plate loaded Press 1 pl ea side x 9. Machine wasn't even secure to floor.
Selectorized Press 150 x 8, 180 x 3.

Alt DB Curls 45s x 10 ea arm, 100 x 5 ea arm.

Precor Ab x. X 25, x 18.

Good workout . Don't like the equipment at this Anytime at all, but making do until I can afford to switch gyms. I hope we are able to do the Temple Gym!

[HeavyDutyGuy]

narrow par. bars = too narrow for big guys lol

yes they are! I had similar difficulty with the overhead press machines here today!

[masterschamp]

Just gotta make do with what's available....main thing is that you are training!

[HeavyDutyGuy]

Back

Hammer Isolateral high rows - 1 pl ea side x 20, bilaterally,, 3 pl ea side x 10 ea side, 5 pl ea side x 10 ea side, 6 pl x 5 + 2 FR L, x 6 + 2 FR R!-

Hammer Isolateral DY Rows- 1 pl ea side x 10, 3 ea side x 10, bilaterally , 6 pl ea side x 6+ 2 FR L, x 7 + 2 FR R! Unilaterally. Much stronger.

Yates Rows- 135 x 8, 225 x 8, 425 x 5- slower, stricter this time.

Bb Shrugs- 675 x 8- stronger.

Biceps
Alt Hammer curls 40's x 10 ea arm, 110s x 5 ea arm.
Machine Curls stack- 15 pl x 6!

Lower back
Roman Chair Hyperextensions. BW x 18.

Abs
Roman chair sit-ups BW x 50.
Nautilus Ab Machine 50 x 25- abs getting stronger, no pain during set.

Great workout!- stronger across the board, intensity getting back where I was last year.

BW 272.5 lbs! Despite eating more gingerly after extensive dental work last two weeks.

Thencardio- 15 minhen cardio- 15 min + on Elliptical- went hard for 12 of it, 1.16 miles on incline + on Elliptical- went hard for 12 of it, 1.16 miles on incline

[HeavyDutyGuy]

Then cardio 15 min on elliptical

[HeavyDutyGuy]

Hi folks. Just a brief update. after waiting several months- I finally got my Garage gym equipped. Really fun and exciting to finally be able to train in it. & Nautilus pieces, 1 Universal- pullover, a vertical leg press, a power rack, O bar and almost 800 lbs in weights- including 4 100-s. had about 5 workouts on it. so far the improvement in my ROM around the shoulder and hips- couldn't even GET In the starting position on the leg press when I started- it is quite low- James- pretzel.
No hanging weights on bungie cord- thanks to the Nautilus multi exercise, and with the exception of squats and bb rows, shrugs, no need to load to load 100's on lbs on bars or machines- the Nautilus is brutal with 150 lbs on most machines, lol! strength and flexibility are increasing fast, and stamina inproving- it gets a bit warm out here- but I have a portable AC to take the edge off. Getting new HRY therapy soon, hopefully. Did the blood tests two weeks ago- should be soon!

[HeavyDutyGuy]

Training 3 days a week starting this week, after break-ins- and vacation recently. I also bought a treadmill and elliptical at my wife's request, so i have my cardio pieces available. Should be able to do prep even with my impacted schedule, now that my PsyD program has started- lots of stress! Nice to be able to suck down some coffee and supplements and go to the garage to blast.

[Hammerfit]

Nice equipment. Always good to have that stuff where you can roll out of bed and kill it.