100 days, 100 supersets, day 1: 12/18/12

[mrhtbd]

My 12-year old daughter came into my room the other day. I was laying there sick, depressed, and highly frustrated with life in general.
She said, "You know, Dad, I think I know what you should do to feel better."
"What," I asked?
"Go to the gym," she said!
Everytime you go to the gym you come home feeling good." "I think you should get back into the gym."
"Hmmm," I said, "I think you're right."
"It shouldn't be, 'let's see if we can squeeze it in,' anymore, it should be, 'let's make room for it!'"

So, I got sick and tired of being sick and tired, then it hit me, a quest!
So, I quest to workout for 100 days, doing a minimum of one superset per day, with two opposing muscle groups, for 10x10 each. (200 reps a day for 100 days)

It may not sound like much, but with all the injuries I've had in the past 3 years compiled on top of other issues (called life) I needed a plan to jump-start my training again and set me up for Spring.
This is it: 100 days, 100 supersets, 200 reps per day.

Day one: 12/18/12
Superset
Leg Presses (10x10 200lbs)SS with seated, behind-the-neck presses (10x10 95lbs).
(I put my hands collar-to-collar and did them on a Smith machine angled back)
99 days to go...

[mrhtbd]

day 2 superset

Went in last night
Flat bench press, hammer strength, 10x10x95
supersetted with
seated hammer strength row, 10x10x120
Not heavy but just getting it for now.

[mrhtbd]

Day 3 SS, 12/20/12

plane was arms.
Put the rope on the low pulley
did rope curls, supersetted with kneeling rope extensions, 10x10x70 each, then 1x40x40 each
11 sets, that's not overtraining is it?
97 days to go!
Starting out stats: 6', 225lbs, 34" W, 52" chest, 18" arms, neck and calves.

my point, here, is to work through injuries and make progress with conditioning, then at the end of March I'll be is a great position to hit a solid heavy, 4day/week training program for weak points.

[mrhtbd]

Day 4, 12/21/12

SS combo curl/press/fly (on an adjustable bench changing positions for each set) with seated pulley rows.

That was a tough workout because actually I did 100 curls, 100 dbell presses, 100 dbell flyes, and 100 low pulley rows.
Feels good, DOMS are happening all over.
Back for Day5 today.

[mrhtbd]

Day 4, 12/21/12

SS combo curl/press/fly (on an adjustable bench changing positions for each set) with seated pulley rows. 10x10 each

That was a tough workout because actually I did 100 curls, 100 dbell presses, 100 dbell flyes, and 100 low pulley rows.
Feels good, DOMS are happening all over.
Back for Day5 today.

[Phatbastard]

Congratulations on setting a goal and getting back in there!

Remember excessive Volume training can lead to over training also. Your a Vet you know the signs.

Wish you the best on your Quest an give your daughter a hug for giving you that kick in the but to get you started again

Phat

[mrhtbd]

day 5, 12/22/12

You are right about over-training, I can feel it already.
Friday I still wnet in and did SS squat, with straight-leg deadlift, 10x10 each

Saturday and Sunday, with all the activity with the holiday, I didn't lift.
Actually, I think I was a bit over zealous witht he every-day thing. I was sore all over and definately needed a break.
I still chopped and stacked wood for over 3 hours today.
With snow coming, I knew that was a priority.
We'll see tomorrow.
Merry Cristmas!

[mrhtbd]

Took a break for the holidays, sick as hell, but back at it for the new year. Already broke the 100 days by March 18th but maybe I can get it in by Tax Day.
That will be the exit day from the tube of Winter and the Blues.

Day 6, 12/26/12
Kneeling behind-neck tricep rope extension (facing away from low Pully) with standing low-lully rope curls

Day 7, 12/30/12
SS 1 arm DB curl with two-hand tricep DB press behind neck 10x10

Day 8, 1/2/13
SS Seated collar-to-collar behind neck smith machine presses with seated WG behind neck lat pulldown

Day 9, Today, 1/3/13
SS Chest press and seated row 10x10 each

[willi]

I wish you well in this. And good year!

[Dawgpound_Hank]

Day 7, 1/2/13
SS Seated collar-to-collar behind neck smith machine presses with seated WG behind neck lat pulldown

Be careful with that - those just happen to be 2 dangerous exercises regarding the rotator cuff . Since you're going very light, you may be OK, however I would choose different exercises or don't go so wide grip, mainly on the PBN.

[mrhtbd]

Be careful with that - those just happen to be 2 dangerous exercises regarding the rotator cuff . Since you're going very light, you may be OK, however I would choose different exercises or don't go so wide grip, mainly on the PBN.

Good point DH.
As you know the benefits of supersets is to up the intensity while still using ligher weights. I'll keep that in mind.
This Smith machine is the angled kind, I sit facing away from the angle, so I can actually push up AND back at the same time, one of my favorite exercises for years.

[mrhtbd]

Day 10, 1/4/13
the "old-style" Friday squat day, SS, squat with straight-leg deadlifts, 10x10

[mrhtbd]

Day 11, January 7, 2013
SS Incline barbell press with leaning back lat pulldowns
(with a wide grip)
Changing the plane of reference, keeping it fresh, emphasizing weak points with all groups exercised.

Day 12, January 8, 2013
Double Super Sets today
SS1 (both done with a rope on the low pulley)
standing rope curls with kneeling tricep extensions (away from the machine)
SS2 leg curls with leg extensions
(Gotta hit legs at least 2 times a week, I have to get my ass back before spring)

[mrhtbd]

Day 13, 1/9/2013
SS flat Hammer strength bench press with seated hammer strength row. 10x10 each

Day 14, 1/10/2013
Used the adjustable bench. Started in a decline position and moved up 7 increments to upright, then back down 3 sets to decline again.
SS (on adjustable bench) dbell curl, press, fly, then down again with behind neck WG lat pull-downs
10x10 each

Great pump! I know I'm making progress, because I finally did the curl, press, fly's with a dbell 10 pounds heavier than I've been using for the past year.
Used 45lbers this time, and made all 10 sets of 10, with lots of grunting but made them!

71 days left until spring. That means I will be 15 SS's short of 100, so, better start doubling up!
In due time.

[willi]

Good work!