ExRx.net

Last arms day of first week of two weeker. Will raise triceps only. Lat pulldowns are going to go on a biweekly schedule. On track to make some good increases in another week, with main lifts.

Tried DB Swiss ball crunches. Still not sure I like that.

Tempted to add in back extensions on the platform thingie...but then maybe better to let a sleeping dog lie. I know if I do them, I will want to go to failure, get stronger, etc.

Date: 17MAR10
Week: NS13-A3
Gym: Richmond Y

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 80/80#
tricep press 175/175#
seated rows 120/120#
pec flies: 105/100#
lat straight arm pulldowns: 85/85#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 24
rot cuff, bent arm abduction (alt L/R sides) 30/30#
prone shoulder stabilization flies 5/5#
swis ball crunches 15#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15 plus 30 minutes.

Plio: speedladder 4 ways, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: back and calves

Assessment:
* Workout: on plan. This should be the one day that I run, but I am babying my knee so it doesn't flare up. Want to keep doing squats.
* Diet: on plan. 164 (-1). Had the 3000 and change calories, yesterday and am on track to do so again today. Having written out a diet plan, makes it easier. Am finding a little bit of an effort to get in all the calories in the AM, but that many of them are denser, makes it easier. Some feeling of stuffedness with multiple high veggie meals in the evening. going to have my salad now. It's almost like a workout to eat all the fruits and veggies I require myself.

Did squats and deads again. Had someone doing curls in the squat rack (they actually do that), but he was very nice about letting me work in and then just went and worked elsewhere.

Went up a little on squats (just because of wanting to work in fast). Did deads before squats because of rack usage. Felt it a bit more today in deads and squats (later reps) as well as glute isolations. Not sure why.

Date: 21MAR10
Gym: Richmond Y
Week: NS13-L3

Cardio: Swim: 1400 yds. Bike: 15 min plus 15 min

Strength: Legs
Free squats: 105/105#
single straight-leg, L lifts BW (alt L/R, each rep) 24/24 reps
deadlifts: 135/135#
30 sec hold on toes, standing other foot. (alt L/R) 55/55/50# (3 sets)
glute machine (alt L/R) 150/150#
hip adduction 165/165#
hip abduction 140/135#
leg extension 95/90#
hamstring curl, seated 110/110#
swiss ball, on back, leg extensions x20 (one set)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Plio: speedladder, 4 types, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
hamstrings
quads
hip flexors
glute and trunk

Foam rolling: back, calves

Assessment:
* Workout on plan. Knee still a little bit of a concern especially on squats. Will see how it goes. Could imagine getting rid of squats and just doing deads.
* Diet not really on plan. 165 (0). Had an extra 400 calories late (PB toast sandwich). On track for normal eating today or could even go 400 calories under.

Total rest day. Kind of antsy to be doing something, but am just resting. I am dreading (a little) going back tomorrow. Like I want more rest and less rest at the same time. Only increasing one event though.

Gym: NA
Week: NS13-R1

Cardio: none

Assessment:
* Workout on plan.
* Diet on plan, calorie-wise, but low veggie wise, yesterday (had a bunch of yogurt instead). Got behind in the AM and had some candy bars today. Decided I really don't miss them though. eggwhite mass cooking now. Candy will replace bread. 164 (-1)

First arms day of second week in two weeker. Went up on tricep press. Completed the reps.

Date: 23MAR10
Week: NS14-A1
Gym: Richmond Y

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 80/80#
tricep press 180/175#
seated rows 120/120#
pec flies: 105/100#
lat straight arm pulldowns: 85/85#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 24
rot cuff, bent arm abduction (alt L/R sides) 30/30#
prone shoulder stabilization flies 5/5#
swis ball crunches 15#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15.

Plio: speedladder 4 ways, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: back and calves

Assessment:
* Workout: Pretty light on cardio.
* Diet: was 800 cals over yesterday (PB and toast sandwiches, not hungry per se, just felt my body leaning out and thoughI should eat). 163 (-2).

First legs day of second week of two-weeker. Normally would be going up on glutes, but given heavier compound lifting, will just stay here for the week.

Making the following changes to get L knee to behave:
-ditching squats. I played around a bunch with the motions and find that I have more issues when I squat with an open angle than straight in front. Also when I go to parallel. Not worth messing with it further free. If I do in the future will do on the machine, where it is easier to adjust leg angles and where the technical nature of balancing weight on shoulders is not a distracter. But for now, ditching entirely (keeping deads though).
-started a little crosswise massage of my patella and lower bone knob (whatever that is called). Seems to help.
-taking it easy on biking, especially charging lights or uphills.
-going to go "back" on weights for anteriot tib toe hold (I end up doing a very strenuous leg straightening, where quad is flexed).
-going to hold my weight at 165 until 01May (2 pounds slower than scheduled). If this leads to leaning out or slower rate of muscle gain, so be it. Check the bf% at that time.

Added a day designator for L and R. Have been doing every exercise with L (weaker) side first, but will now start alternating.

Changing captain's chair to go back to full set per side and also bracing back against the mat. Former makes it harder, latter easier...overall harder. Hoping latter helps isolate the hip flexor. Will also go back to 10 reps vice 12, to get better form.

Date: 22MAR10
Gym: Richmond Y
Week/day: NS14-L1L

Cardio: Swim: 1400 yds. Bike: 15 min plus 15 min

Strength: Legs
deadlifts: 135/135#
single straight-leg, L lifts BW (alt L/R) 12/12 reps
30 sec hold on toes, standing other foot. (alt L/R) 55/55/50# (3 sets)
glute machine (alt L/R) 150/150#
hip adduction 165/165#
hip abduction 140/135#
leg extension 95/90#
hamstring curl, seated 110/110#
swiss ball, on back, leg extensions x20 (one set)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Plio: speedladder, 4 types, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
hamstrings
quads
hip flexors
glute and trunk

Foam rolling: back, calves

Assessment:
* Workout fine. Feel faint before I even START deadlifts (just being scared I guess). Alternating deadlifts with captains chair will give me my most strenuous movements back to back for 4 sets. I am OK with it, now.
* Diet a bit high yesterday (cals and carbs and fat, from PB toasts and less veggie/protein). Weight finally up. 166 (+1). Today more on track in normal eating pattern. Bit behind and need to write it down. Eating eggwhite veggie mess now.

Forgot keys and had to bike back to the gym. Took care of cardio!

Date: 25MAR10
Week: NS14-A2R
Gym: Richmond Y

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 80/80#
tricep press 180/175#
seated rows 120/120#
pec flies: 105/100#
lat straight arm pulldowns: 85/85#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 24
rot cuff, bent arm abduction (alt L/R sides) 30/30#
prone shoulder stabilization flies 5/5#
Hammer abs 30#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 45.

Plio: speedladder 4 ways, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: back and calves

Assessment:
* Workout: Fine. Recorded as right side, although started with left. Will be in right order from now on.
* Diet: was about 800 calories under last night. On track for today. Got some good insights on my daily diet plan from NS dietician and community. I'm basically on track nutrient wise. Just need to work on regularity of timing and convenience.
* Weight: 166 (+1)

Went down on weight for ant tib toe holds and jhip flexor, leg raises. (patella, form)

Date: 26MAR10
Gym: Richmond Y
Week/day: NS14-L2R

Cardio: Swim: 1400 yds.

Strength: Legs
deadlifts: 135/135#
single straight-leg, L lifts BW (alt L/R) 10/10 reps
30 sec hold on toes, standing other foot. (alt L/R) 50/50/50# (3 sets)
glute machine (alt L/R) 150/150#
hip adduction 165/165#
hip abduction 140/135#
leg extension 95/90#
hamstring curl, seated 110/110#
swiss ball, on back, leg extensions x20 (one set)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Plio: speedladder, 4 types, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
hamstrings
quads
hip flexors
glute and trunk

Foam rolling: back, calves

Assessment:
* Workout: Cardio light because of rain. Patella still feeling a little. Will keep an ey on it.
* Diet: Right on track yesterday and today. I am running a little high weight-wise. Will modify my diet to pull out 270 cals/day: one fruit and one toast and butter in AM and one fruit, post lift. As long as that keeps me between 164 and 167 will stick with that. Check bf% in end April. Bought a bunch of beans and whole wheat pasta. Will start doing some of that with dinner, in which case, will pull out some bread from earlier.
* Weight: 167 (+2).

Knee is bugging me a lot this morning. While, I like the feeling of development of "different parts" of muscles I get from deads (and squats before), as well as the moving the barbell, as well as the higher calorie burn and more sweating from compound movement, it seems like the squat movement hurts my patella...even when I don't feel it so much at the time. Going to cut deads and squats for now. Also taking my rest day a couple days early within the week. If knee keeps bugging may need to rest biking for a while and move to more swimming. Maybe even rest leg extensions and swiss ball leg extensions (they seemed fine before, but hurt now).

Gym: NA
Week: NS14-R1
Date: 27MAR10

Cardio: none

Assessment:
* Workout on plan, other than moving timing of rest day. Still need to get to store and buy neoprene sleeves and medium underwear, jocks.
* Diet yesterday on plan, calorie-wise, but replaced some late night veggies/protein with PB toast. Kinda doing that a bit today. Probably need to just rewrite diet plan and add a bit more fat in to replace some carbs or protein. As well as move some fat and carbs later in the day). Should also measure the serving size of PB (I slather a lot on, wonder if it is more than 2 tbsp).
* Weight: 164 (-1)

Knee was bugging me still (but better than yesterday). Decided to replace 1 hr biking with a 30 min swim for cardio, to just give it a little more rest before legs day. (I timed myself for the first time...am not going all out because of my shoulder, but am doing a 1:04/lap pace.)

Went to Target (the no find zone). They didn't have supporters and the only knee things they had annoyed me from being negative ion touted. Will go to a Modells next weekend. Got medium briefs and boxers.

Date: 28MAR10
Week: NS14-A3L
Gym: Richmond Y

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 80/80#
tricep press 180/175#
seated rows 120/120#
pec flies: 105/100#
lat straight arm pulldowns: 85/85#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 24
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, BW
prone shoulder stabilization flies 5/5#


* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 45.

Plio: speedladder 4 ways, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: back and calves

Assessment:
* Workout: Fine. Was rushing a little because of timing, so was more intense, cardio and muscle-wise. Tried out lower back thingies in place of second ab exercise. May keep that, given the loss of deads. Took it light because of not wanting to get hurt.
* Diet: over calories a couple hundred late last night and under veggied. Today will be same (on the go, did some protein bar substitutions)
* Weight: 166 (+1)

Skipped biking and several exercise to let knee recover

Date: 29MAR10
Gym: Richmond Y
Week/day: NS14-L3L

Cardio: Swim: 1400 yds.

Strength: Legs
single straight-leg, L lifts BW (alt L/R) 10/10 reps
30 sec hold on toes, standing other foot. (alt L/R) 50/50/50# (3 sets)
glute machine (alt L/R) 150/150#
hip adduction 165/165#
hip abduction 140/135#
leg extension (skipped)
hamstring curl, seated 110/110#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Plio: skipped

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
hamstrings
quads
hip flexors
glute and trunk

Foam rolling: back, calves

Assessment:
* Workout: Lot less exercise than my norm. Probably need to do this for a little while.
* Diet: ON track yesterday, but will need to revise my diet to drop another 300 cals or so lower (given less exercise)
* Weight: 166 (+1).

Knee still bugging me, so skipped biking cardio and will curtail legs a lot next week. Kind of an enforced rest actually.

Went up on the following exercises:
-curls
-tricep press
-rows
-flies
-lat pulldowns
-bicycles

Date: 30MAR10
Week: NS15-A1R
Gym: Richmond Y

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 85/80#
tricep press 180/180#
seated rows 125/120#
pec flies: 105/105#
lat straight arm pulldowns: 90/85#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/24
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, BW
prone shoulder stabilization flies 5/5#


* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: none

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: back and calves

Assessment:
* Workout: Good. Feels funny to do so little. Am used to more of a cardio burn. Completed all the reps at the higher weights (think no biking reduces fatigue).
* Diet: given reduction in cardio, I will reduce calories to 2500/day. On track today as of afternoon, to follow that plan.
* Weight: 166 (+1)

First legs day of new two weeker. Skipped all quad related exercises to let knee recover. Felt strange doing so little. (not as tired.)

Went up on
swim
glutes
hip adduction
hip abduction
hamstring
(completed all reps, felt a lot stronger with the lack of quad work or biking)

Date: 31MAR10
Gym: Richmond Y
Week/day: NS15-L1R

Cardio: Swim: 1450 yds.

Strength: Legs
glute machine (alt L/R) 152.5/12.50#
hip adduction 170/165#
hip abduction 140/140#
hamstring curl, seated 115/110#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
front splits

Foam rolling: back, calves

Assessment:
* Workout: Fine. Worried about knee. Maybe go see doc. Feels pretty minor actually, but somehow different than when I would have flareups from too much biking. Kinda burns a little (feels like deadlifting or squatting kinda hit it in a new area or broke through some scarring or something...and I went light...but it is just my stupid body...caught it now.)
* Diet: On track. Welcoming more veggies with the drop in calories...
* Weight: 165 (+0).

(Overwritten by mistake. Normal arms workout. Light cardio because of knee.)

Knee felt a little better for first time, waking today. Did not notice it for a while in AM. Kinda felt it again after a long walk though. Still...a little improvement, maybe. Felt a twinge in some muscle around my shoulderblade when swimming. Not bad and hopefully goes away.

Date: 02APR10
Gym: Reston Y
Week/day: NS15-L2L

Cardio: Swim: 1450 yds. Walk: 2 hours.

Strength: Legs
(skipped glute machine as machine at this Y involves quads)
hip adduction 170/165#
hip abduction 140/140#
hamstring curl, seated 115/110#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
none

Foam rolling: none

Assessment:
* Workout: Omitted stretch and foam roll by mistake. Decent amount of activity after a long day of business meetings.
* Diet: couple hundred cals high for the day.
* Weight: 165 (+0). Feel legs leaning out a little (saphenous).

Pretty lazy day. I figured to take rest day, a couple days early, but that was dumb, since gym was closed Sunday. Read and slept a lot. Diet was off as well.

Not really feeling that guilty or like I'm lapsing into cheaterville. Was just a slack day. Main thing that worries me more is setting bad example. Do as I say, not do!

Gym: NA
Week: NS15-R1
Date: 03APR10

Cardio: none

Assessment:
* Weight: 165 (+0)
*Diet: very low on veggies and protein. high on carbs and fat and calories(lots of toast and butter).