Freebird's Lean Bulk

[blu2xtreme]

Wed is off day. I thought about doing the stairmaster, took a nap instead

I need to learn how to enjoy my off days...already miss training and I have only been home 30 mins
I'd do some cardio but already did that at 4:30 am

[freebirdmac]

I need to learn how to enjoy my off days...already miss training and I have only been home 30 mins
I'd do some cardio but already did that at 4:30 am

I miss training on most off days. Especially on Sundays. One day is fine. Two in a row (Sat and Sun) and my body starts talking to me. I get antsy to lift something. And a vacuum doesn't count or help

I needed the nap more than I needed cardio. I don't get enough sleep during the workweek.

[bodyhard]

Back and traps.

Back:

Bent over rows, overhand grip
65x12
75x12
85x10
95x8
105x6 (very tough, Max aided)

Pull ups
body weight x 12
10# x 10 x 2
(wanted to go to 15# on last set but went for more rom instead)

Seated rows, close grip
70x10
75x8
80x6
(go up next week)

Wide grip lat pulldown

65x10
70x8
75x6
(felt weak on these, lats were giving out at neck instead of chest)

FreeMotion cable pull downs
60x10
70x8
80x6
(probably can go up next week. Machine only has 10# increments)

Traps:

I stopped working traps directly a month ago. The previous 2 day split twice a week took a toll on them. It had gotten to the point where they were never not sore. With this new split I expect to pick them up again after another week.

So instead Max suggested I try doing some glute specific exercises.

Cable kickbacks
40x12
45x10
50x8
55x6

Tried bb glute bridges lying on the floor. Wasn't impressed. Would need to try with neck/shoulder on a bench for more rom.

The gym has a so-called but blaster machine, but it's horizontal. All I feel is quads. I didn't bother.

I apparently didn't get the split Max was forming. Or more likely he hadn't finished forming it in his head last night So it looks like Mon - chest/quads, Tues - back/traps, Thurs - shoulders/hams, Fri - arms. Still working on where to place calves, abductors/adductors, and abs. We'll figure it out.

I have to say this is a very different split from anything I've done. I've always worked at least 3 body parts and haven't worked legs once a week in almost 2 years. This seems like a vacation! Although I know it's not. I should be able to hit each body part even harder than before.

I already know I'm adding hack squats to quad day and good mornings to back day.

Nice!!

[freebirdmac]

I hate my daughter today. Actually I hated her last night and told her so. It's all a blur....

She had her first college term paper due today. And was not ready. I pulled an all-nighter with her. She has to work at 7:20, class at 12:30, then she can pass out. I'm going to pass out after I take her to work, skipping my work and workout. Max has a banquet tonight and was going to be a no-show anyway. If he's available we'll do Fri/Sat instead of Thurs/Fri this week. If not, I'll do Fri/Sat

I never even pulled an all-nighter studying or preparing a term paper when I was in college. Now partying while in college is a different story

[Baldiewonkanobi]

"I pulled an all-nighter with her"...huh? She kept you awake? What is she studying...tuba, drums?



Baldie

[freebirdmac]

"I pulled an all-nighter with her"...huh? She kept you awake? What is she studying...tuba, drums?



Baldie

She needed help. And a few pushes to keep her moving and awake. She's not a chip off of this block when it comes to academics. Smart enough, but a terrible procrastinator. Needed formatting help with MS Word as well.

[Baldiewonkanobi]

You need REM sleep and precious HGH happening. Grow girl grow.

OK...grumpy Old School grandpa Baldie says pushes are fine.

I am always on my daughters who coddle my grandkids. My son however is an A hole like me. He sent his son off to UMich and daughter to UOregon with the instructions "You two are on your own from here on out...3.0 no less, or you come home and get a job and go to community college at night". Both are close to 4.0s and grandson graduates in Sports Management here in about 5 months. He has a job with a major NBA sports agent waiting. His sister already is doing special needs teaching, her chosen profession.

Grandpa Baldie

[gman]

contrast that with my oldest who will graduate in May from UVA with a 3.0 in econ/philosophy, but has absolutely no job prospects and will probably go to Costa Rica and play poker for a living

[freebirdmac]

You need REM sleep and precious HGH happening. Grow girl grow.

OK...grumpy Old School grandpa Baldie says pushes are fine.

I am always on my daughters who coddle my grandkids. My son however is an A hole like me. He sent his son off to UMich and daughter to UOregon with the instructions "You two are on your own from here on out...3.0 no less, or you come home and get a job and go to community college at night". Both are close to 4.0s and grandson graduates in Sports Management here in about 5 months. He has a job with a major NBA sports agent waiting. His sister already is doing special needs teaching, her chosen profession.

Grandpa Baldie

I hear what you're saying. She started a paid job last month. Worked 7am-6pm Tues and Wed. Had to work 7am-12 today before class. Tomorrow will be 7-6 again. I know her ass is dragging the floor. If this doesn't teach her to work in advance I doubt anything will. The choice of going to bed and most likely finding out the paper wasn't long enough with formatting errors or losing sleep and a day of work to help her out seemed obvious. Bad paper = bad grade = retaking class = more money. She wasn't happy that she had to use Mom's help. If she had tried to con or coerce me into doing her work I'd have told her good luck and gone to bed. But I will say my patience is not always in such large supply. I suggested a few months ago that she simply work until she decides what she wants to do for a career and puts the corresponding effort into college. That may still come to pass.

[freebirdmac]

contrast that with my oldest who will graduate in May from UVA with a 3.0 in econ/philosophy, but has absolutely no job prospects and will probably go to Costa Rica and play poker for a living

Yeah, it's tough to get that degree and not be able to use it. I think it's still better than not having one and spending 4 years working minimum wage with no real career aspirations.

[freebirdmac]

Woke up from a nap, eating, checking work emails, checking forums, then back to a nap.

[blu2xtreme]

contrast that with my oldest who will graduate in May from UVA with a 3.0 in econ/philosophy, but has absolutely no job prospects and will probably go to Costa Rica and play poker for a living

Actually ...he's the smart one , have fun now when your young
so you don't regret it later

[gman]

Yeah, it's tough to get that degree and not be able to use it. I think it's still better than not having one and spending 4 years working minimum wage with no real career aspirations.

I don't know....it takes a long time to make up 80k it cost to go, plus the 40k you would have earned if you hadn't gone.

[freebirdmac]

Last night's workout tonight, tonight's workout tomorrow am.

Shoulders:

Seated front bb press (Matrix)
65x12
75x12
85x10
95x8

Seated rear bb press (Matrix)
65x12
75x10
80x8

BB front raises
20x12x3
(Haven't done these in months, felt like it too)

Pec/Reverse flye machine
40x12
45x10
50x8
(started out doing seated db reverse flyes and immediately got a cramp just below and to the left of the belly button. Felt like I had a golf ball alien in there. Fortunately it stretched out quickly but I moved to the machine. Same thing happened a couple of months ago doing tricep kickbacks. It's not a hydration thing. Dunno what causes it. But db reverse flyes are now on the shelf with kickbacks)

Hams

RDLs
115x12
125x10
135x8
145x6
(had wanted the last two sets at 10 and 8 reps to get set for upping the weight. Soon)

Kneeling one-legged ham curls
50x12
60x10
70x8
(hams were giving out the last couple of reps. No 4th set)

Seated ham curls
65x12
75x10
85x8
(done. no 4th set here either)

Abductor/adductor
120x12x3/60x12x3
(still rehabbing groin pull. taking adductor weight light and increasing very slowly)

[blu2xtreme]

Hey Pam are you going to journal your food too
it might help if I could see what other girls are eating.
I have had a bad time of it this last few days getting food in.
It's cold and nothing seems appealing except coffee -
I did have oatmeal and whey for meal 1.