Oct 29/08

Workout B

10 minute w/u run. (0.8 miles)

SPLIT SQUAT

nwx10x2
50x5x3

Dumb question:

Should I be upping the weights on these, like everything else?

BOSU PUSHUPS

25, 11, 10

DEADLIFT

90x5x1
180x5x2

Decided to stop babying myself..

Will get a video next B workout, I promise.. No pain afterwards (so far).. Made sure I was keeping my back from rounding..

FACEPULLS

"8"x10x3

Post WO shake:

70g waxy maize, 30g whey, 5g Creatine.

PWO meal:

1.5 cups cottage cheese, 1 cup grapes and some walnuts

Yep. But you might not want to follow the same rate of progression. That's up to you.

Good work on the DLs. That's a big jump. Good workout overall. :)

Should I be doing more warm up sets with all my excersizes?

I see other journals with guys doing this..

I'll get video of my dead-lift form soon.. Still no more soreness than usual..

I do my pushups first to get my lower back pump going, which seems to help..

Then I do a couple warm up sets with no weight at all.. Just going through the motions, keeping my chest up, butt out.. My knee and hip lockout progression still feels out of whack.. I'll get a video going here soon..

Weight still isn't "balls out" weight, but I want to get my form down, while not babying myself completely..

If I'm still badly out of form, I'll go back to a lighter weight and keep plugging away at form..

Biggest concern though is the knee problem..

It's not really painful, really.. Just annoying.. Feels like it's swelling a bit.. Like I have a little pocket of air above the patella that's painful (4/10 stabbing pain) whenever my leg is flexed a bit and I put a load on it.. Like when doing squats or going up or down stairs.

I'll try some ice on it today (haven't been, up till now)..

That's really up to you. Keep in mind that if you warm up fully for split squats, that will have a great carry over to deadlifts. After I deadlift (on days where I deadlift, it's always my first movement), I normally only do a set or two of my next exercise for weight acclimation before starting my working sets; my muscles and joints are warmed up at that point already. I normally spend 15-20 minutes at the beginning of every training session getting warmed up and loose though, so it's a little different I suppose.

Ask yourself this:
Is my second set better than my first because I'm more warmed up?
Do my joints & muscles feel fully warmed up when I get to my working sets?
Can I do more warm up sets without hurting the quality of my working sets?

I'm sure I'm overlooking some stuff. IMO most people don't warm up enough. I have a 90 year old's body, so I HAVE to do plenty of sets. Experiment with it. I think you'll find a good medium. I have hip, knee, and shoulder issues right now & I end up doing about 4-6 sets of 2-4 reps before I feel like I can handle a working set. Sometimes it's even more than that.

My knee is doing the same thing right now. It's a pain in the ass, isn't it?

Yeah.. :(

It's loosening up a bit today, though..

Nov 1/08

weight after bf and b.m. 215lbs.

PreWO meal:

2 whole-wheat blueberry pancakes with maple syrup and butter (tried to be as sparing as possible), 5 scrambled egg-whites with hot sauce, 1 glass of milk.

2 hours later:

WORKOUT C

10 min w/u run.

SQUAT

nwx10x1
50x5x2
160x5x3 (same as Monday)

BENCH PRESS

50x10x2
130x5x2
130x4.5x1 :)

Damn! Just when I thought I was over the hump.. First sets went ok, but I couldn't get my last rep of my 3rd set up.. I'll keep plugging away at it.. :(

CHINUP (whoops.. Should be Rows today.. Oh well)

nwx10,x6,x5

CRUNCHES

30x3


FRONT and SIDE PLANKS

30s.



Post WO shake:

70g waxy maize, 30g whey, 5g creatine.

PostWO meal:

Chicken Cacciatore with whole wheat pasta and mozzarella.

Nov 2/08

3 mile run.

Post run shake:

2 cups of blueberries, 30g whey, 5g of Creatine, 3 tbsp of walnuts.

Nov 4/08

PreWO meal:

2 tbsp of peanut butter, 1 cup of milk, 2 tbsp of cocoa, 30g of whey.


WORKOUT A

10 min w/u run.

SQUAT

nwx10x1
50x5x2
170x5x3 (last was 160)

PRESS

nwx8x2
70x5x3

SINGLE ARM ROW

70x5x2
100x5x3


FRONT and SIDE PLANKS

30s.


Post WO shake:

70g waxy maize, 30g whey, 5g creatine.

PostWO meal:

Tuna salad with apples

Nov 7/08

Workout B

10 minute w/u run.

SPLIT SQUAT

nwx10x2
50x5x3

BOSU PUSHUPS

25, 11, 10

DEADLIFT

90x5x1
180x5x2

Gonna stick to this weight and work on form..

FACEPULLS

"8"x10x3

Post WO shake:

70g waxy maize, 30g whey, 5g Creatine.

PWO meal:

8 oz steak with asparagus and apple sauce.

Nov 09/08

weight after bf and b.m. *gulp* 220lbs.

(time to get stricter with diet)

PreWO meal:

Banana shake


WORKOUT C

10 min w/u run.

SPLIT SQUAT

nwx5x2
30x5x2

Knee still bothering me.. I don't want to hit 40 with 2 bum knees.. Not worth it.. Gonna stick with split squats for now, and if it STILL keeps bothering me I'll quit legs for a week..

DUMBELL BENCH PRESS

40x5x2
70x5x5

Thought I'd try these.. They're TOUGHER than barbell presses!! Hurt my front delts/rotator cuff.. I'll stick with the barbell.. LOL

CHINUP

nwx10,x6,x5


CRUNCHES

30x3


FRONT PLANK

30s.

PostWO meal:

Salad with chick peas and feta.