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Old 09-20-2007, 11:30 AM   #1
Haven68rs
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Haven's Log of Physical Madness

It's been a bit since I have logged my workouts on any forums. So I am glad we have a new home that we can be more assured we won't loose our info (I saw that coming!!!) the bastid.

I've have taken the last few weeks off due to a sprane in my left AC joint. Thats the little bump on the top of your shoulder. I went in for my first Chest workout in ahwhile Yesturday. I did lift a little lighter, I think the weights I pushed were about right for the time off.

Flat Bench
225/10 275/10 295/8 315/6 335/3 355/1
Stay the same next round and improve reps at higher weights. I should hit 315 at 8 pretty easy and 335 by 6 355 by 3 (the short term goal)

Incline Bells
95 10/10/7
I will raise on this to 100's next round

I have removed any decline lifts from my workout as that is what caused the sprain in my shoulder. Until I feel 100% I will stay away from all things decline. except....

Dips 2x45's weighted 20/16/12

Sitting overhead single bells (Tris)
50 20/20/14
Stay at this weight another round

Abbs
90 20/20/20/15/10

After the workout I went to New Era and trained BJJ for an hour. We practiced a few sweeps from the guard. Afterwards I rolled with one of our newer white belts.

After BJJ striking took place, standard sparring with limited weapons, jabs straights and some pad work with Tosh. At the end we practiced defense from the guard. guy on the top wore his 16's Tosh told me to let them fly and I started to laugh as the guy below me eyes went all bugeye. I asked Tosh for confirmation, all out? or 50%. "All out ray" I laughed when I looked at him again, don't worry dude, I'm not going to go all out. In a 2 minutes round I passed his guard to mount 3 times, had side control 2 and then he got the idea after a few good hits on how to protect himself proper. On my turn, I locked down my opponent from striking me by controlling his posture down as he tried to pop up I would sweep or lock in a arm bar or triangle.

After training I felt fine until I drank water. Then I found myself on the mat wondering when I would loose my cookies. Tosh went all funny on me elevated my legs and pillowed my head then dumped some cold water on my neck. I laughed as I thought it was overkill. I got up after feeling like a schoolgirl packed up and said goodnight.

My two mutts shared a couch with me for my ice session and general loss of focus when I got home. Wednesdays are still killer.
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Old 09-21-2007, 11:17 AM   #2
Haven68rs
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Thursday Was back day.

Lat Pulldowns 230: 10/10/7
Cable Rows 255: 10/10/7
Standing Rows 130: 20/20/14
Bell Shoulder Press 80: 10/10/7
Shoulder Raise 50: 10/10/7
Rotator Cuff 50: 10/10/7
Curls 1 90: 10/10/7
Curls 2 145: 10/10/7

Did a walk for 40 minutes afterwards. I now page Guaxanim to see if he is going to teach Capoeira. If not I don't bother showing. It's just not the same without him. He had to work, normally I would go to No-Gi training at 7pm when he doesnt train us but I was too busy with Man-ber activities.
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Old 09-21-2007, 11:20 AM   #3
laurie
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what is capoeria?
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Old 09-21-2007, 05:25 PM   #4
Haven68rs
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It's an Afro-Brazilian Martial Art done to Music. In reality it is more of a dance than anything else but it does test your limits and can make for a really intresting game. Check this Video out and you will get a little idea of it. Click the middle of the screen to activate the video when it shows a whitescreew.

http://mapage.noos.fr/d1autremonde/demo.html
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Old 09-23-2007, 03:09 PM   #5
Haven68rs
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Seems I don't log on enough to keep the log up moment by moment.

Friday was legday. I normally don't log the workout since it is one that I do with a good buddy named Ryan. We hit Squats, Leg Press, Super Squats, Some strange squat like machine, leg extension, Leg curls, single leg curls then calves. It's normally pretty high intensity as we don't rest much and push thru it together. Hence not having the time to log it all.

Sat was Chest day again, I learned a lesson. Never goto the gym right after cardio like marathon sex. I went feeling great but my body said nuuh. Heres my reps.
Flat Bench 135:10 225:10 275:10 295:7 315:3?! 335:3 355:I skipped was not feeling it.
Incline Bells 100: 10/8/6
Decline machine 135:10 then decided my original plan of skipping it was the way to go. Ouch.
Dips 2x45:17/12/10 What a trashy set.
Seated Tri's 50:20/20/14
Abb's 90:20/20/20/15/10
Cardio... I figured I already did this.

Today (Sunday) I hit back, This workout went really well and I felt great.
Lat Pulldowns 235: 10/9/7 Stay next
Cable Row 260:10/10/7 Raise to 265.
Standing Row 135:20/20/14 These came so easy I was surprised. Raise to 140 next.
Bell Should Press 85:10/10/7 Really easy as well. Raise to 90 next.
Shoulder Raise 52.5:10/10/7 Stay for another round
Rotator Cuff 55:10/10/7 Stay for a bit.
Curl 1 95:10/10/7 Raise to 100.
Curl 2 150:10/10/7 Raise to 155.
Today is kid day so we are off to the movie and I'm gonna get a giant tub of butter filled popcorn! Woot!!
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Old 09-27-2007, 11:25 AM   #6
Haven68rs
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Wednesday Madness.

Hit the gym at 5pm and pushed out okay numbers I was unhappy however as I did not hit my final lift in bench. I've not failed a rep in forever. Here are the numbers.

Flat Bench: 135:10 225:10 275:10 295:10 315:6 335:3 355:FAILED!! ahh!
Incline Bells 100: 10/9/7 2 rep improvement
Dips 2x45: 20/20/14
Seated Tri 52.5: 20/20/14

I then headed over to New Era for BJJ. We did some work from a standing kimura some takes downs and finishing from there. We then rolled. Bill our giant showed up again. 6'6"ish 270 pds of well big ass dude. When tosh said ok lets roll everyone got really sparse and left bill and I standing looking at each other. My 195pds 5'10" self cursed as always. The good news is I sucessfully defended myself from his huge base using the butterfly guard. kept him in pistol grips or postured him down as much as possible. Marcello Cavalati taught me a few sweeps that worked very well on Bill and in the end I was able to tap him. So score for me, but I am the one with a big ass ice pack on my shoulder this morning. Moving a dude that big is no fun task. After I rolled with Bill, Eddie and I rolled in the cage for a bit when Vale Tudo had alreay started. We finished halfway thru the Vale tudo class and Eddie pretty much kicked my butt. I blame it on being tired from Bill. After rolling with Eddie I took a look at the already going Vale Tudo Class and then my gear and well pussed out. I was tired as hell. US Open on the 20th, Im registered in the 208's (with gi on) Masters division. Should be fun.
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Old 09-28-2007, 11:46 AM   #7
Haven68rs
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Thursday is back and shoulders, it's a weird split but seems to work for me in the time I have.

Lat Pulldown 235: 10/10/7 Raise to 240
Cable Row 265: 10/10/7 Raise to 270
Standing Row 140: 20/20/14 Raise to 145
Bell Shoulder Press 90: 10/8/7
Shoulder Raise 52.5: 10/10/7 (2). Raise to 55
Rotator Cuff 55: 10/10/7 (2). Raise to 60
Curl 1 100: 10/10/7 Raise to 105
Curl 2 155: It never fails... when I am on my last set of Curl1 someone always sits at this machine. So I had to skip to get to no-gi.. Sadly on my way out a buddy named Chris pulled me over and started talking about things. By the time he was done It was about 7:20 and by the time I got to the studio 7:40 ish there would have been 20 or so minutes left for me to roll then I would have to run home for other night engagements. In the end I didnt make it to no-gi but sometimes friends are more important.

My weight has jumped to about 205ish, with US Open at 208 with Gi on, I need to start up more cardio. I'm worried the cycle my body follows will have me gaining weight over the next little bit and I need to keep it down. I will start walking 60 min in the morning and I will have to throw in a 4 mile run at night (2 miles for each dog). The run should keep my size down and help with my grappling cardio while the walk will keep me lean.
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Old 09-30-2007, 11:30 AM   #8
Haven68rs
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Friday was legs, it was rather rushed as I had to pick someone up at 7. So I hit the mains, squats leg presses, super squats hamstring curls and calf work.

Sat was chest day, This was a great workout. I decided to raise by 5pds on all the flat bench lifts. The numbers were as follows.
140:10 230:10 280:10 300:10 320:6 340:3 360:1
Incline Bells 105: 10/8/6
Dips 100: 20/20/14
Seated Tris 55: 20/20/14

I need to get back on my nutrition plan and hit the cardio in the mornings. At least until the 20th.
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Old 09-30-2007, 02:34 PM   #9
Elvis
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Quote:
Originally Posted by Haven68rs
It's an Afro-Brazilian Martial Art done to Music. In reality it is more of a dance than anything else but it does test your limits and can make for a really intresting game. Check this Video out and you will get a little idea of it. Click the middle of the screen to activate the video when it shows a whitescreew.

http://mapage.noos.fr/d1autremonde/demo.html
wow that looks like it would take a lot of self discipline and control
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Old 09-30-2007, 11:57 PM   #10
Haven68rs
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It takes alot of work to maintain the control you need to do alot of the poses. We have thier capoeira player here in town named "Louva-a-Dues" Basically means Crazy God. He very often comes to class looking like a conehead from balancing on his head during his favorite TV shows. I'm not that hardcore!
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Old 10-01-2007, 12:00 AM   #11
Haven68rs
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Today I hit a back workout in the Gym. Great workout I seemed to hit all my numbers. This isnt too surprising as I did lower my lifts for recovery of my left shoulder a few weeks ago. Shoulder is feeling much better but seems to pop often now.

Lat Pulldown 240: 10/10/7 Raise to 245
Cable Row 270: 10/10/7 Raise to 275
Standing Row 145: 20/20/14 Raise to 150
Bell Shoulder Press 90: 10/10/7 Raise to 95's
Shoulder Raise 55: 10/10/7 (1).
Rotator Cuff 60: 10/10/7 (1).
Curl 1 105: 10/10/7 Hit Sets of 12
Curl 2 155: 10/10/7 Raise to 160
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Old 10-02-2007, 10:59 AM   #12
Haven68rs
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So my home treadmill is well,... sick. The incline stopped working and a flat workout never gets my heart above 100 unless I run like I was being chased by a fat hooker. So I poped off the cover and wired it to set the incline. The problem is I get all incline or no incline this way. Great.

So last night I did a run on it. 6MPH 1/4 at 12 incline then 3mp 1/4 at 12 incline repeat. Soo I only did 2 of these at which time my calves felt ready to fall off. I want to do 4 sets of this a night. This seems slow to me but the incline really kicked my butt.

This morning I finally got serious and woke up at 5:20. I did a 35 min walk at 12 incline. My feet feel asleep as my calves tightened up. I hate that.

I need to stay focused and get these sessions done until the 20th.

I am back on my nutrition plan. Its a very lean mix of Brocoli, Califlower, 3% lean beef, chicken, brown rice, bananas, pear or apples, zone bar (snacks), peanut butter and 100% whey. Lots of Diet pepsi for my hydration efforts! haha! I get around 200-280 Grams of protien a day while keeping my carbs low.

My supplement list at the moment is the obvious whey protien, 9 fish oil tabs, 3 Hawthorn Berrys 565mgs, One a Day Multi (Cause to me, a vitamin is a vitamin) 3 daily. B Complex 2 daily. I will use alieve when my shoulder aches and after any long Jitz session.
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Old 10-02-2007, 11:10 AM   #13
LadyZ
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Quote:
Originally Posted by Haven68rs
So my home treadmill is well,... sick. The incline stopped working and a flat workout never gets my heart above 100 unless I run like I was being chased by a fat hooker. So I poped off the cover and wired it to set the incline. The problem is I get all incline or no incline this way. Great.

So last night I did a run on it. 6MPH 1/4 at 12 incline then 3mp 1/4 at 12 incline repeat. Soo I only did 2 of these at which time my calves felt ready to fall off. I want to do 4 sets of this a night. This seems slow to me but the incline really kicked my butt.

This morning I finally got serious and woke up at 5:20. I did a 35 min walk at 12 incline. My feet feel asleep as my calves tightened up. I hate that.

I need to stay focused and get these sessions done until the 20th.

I am back on my nutrition plan. Its a very lean mix of Brocoli, Califlower, 3% lean beef, chicken, brown rice, bananas, pear or apples, zone bar (snacks), peanut butter and 100% whey. Lots of Diet pepsi for my hydration efforts! haha! I get around 200-280 Grams of protien a day while keeping my carbs low.

My supplement list at the moment is the obvious whey protien, 9 fish oil tabs, 3 Hawthorn Berrys 565mgs, One a Day Multi (Cause to me, a vitamin is a vitamin) 3 daily. B Complex 2 daily. I will use alieve when my shoulder aches and after any long Jitz session.
Diet pepsi... hmmm what happened to the water...

Sometimes, my toes would get numb from doing cardio.. it sucks.
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Old 10-02-2007, 11:28 AM   #14
Haven68rs
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Diet pepsi has become a staple of life! Who needs... :hahaha:water!

The toe/foot thing is so annoying, There would be no problem walking for 60 minutes but the foot just feels so weird you have to jump off just to make sure it's still there!
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Old 10-02-2007, 11:32 AM   #15
LadyZ
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Join Date: Sep 2007
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Quote:
Originally Posted by Haven68rs
Diet pepsi has become a staple of life! Who needs... :hahaha:water!

The toe/foot thing is so annoying, There would be no problem walking for 60 minutes but the foot just feels so weird you have to jump off just to make sure it's still there!
LOL... does it feel like it fell off... I would stop and try to wiggle my toes to shake that feeling.

Water is good..
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