Author Topic: Lando's Nuttier Than Squirrel Poop Journal  (Read 2034 times)

Online Bando

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #15 on: January 26, 2014, 08:16:30 PM »
that's a lot of cable work Man. I would dump about 80% of that for barbell and dumbell work.

Cable stuff should be kind of the gravy on your W/O, not the meat and potatoes IMO
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Offline Nuh

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #16 on: January 27, 2014, 11:06:27 AM »
So glad to see you back in the gym and making progress Lando!! I know it was killing you being off for so long!!  ;)
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Offline MrLando

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #17 on: January 27, 2014, 10:28:30 PM »
Anywho, tonight was back and bi's for me. I used some of Bando's advice and didn't go towards cables tonight but one exercise. Felt much better. 20 minutes cardio to finish off and 10 minutes in sauna upon arriving.

Standing DB Hammer Curls
30x8
40x8
45x8
50x6

Single Arm Planted DB Curls
30x10
35x8
40x8
30x10

Lat Pull Downs
125x10
150x10
162.5x8
200x4 (New PR for reps/ Previous high was 3)
150x8

Seated Machine Rows
150x10
190x8
230x6
210x6

Barbell Bent Over Rows
115x10
125x8
125x8

Standing EZ Bar Curls
45x12
75x10
85x10
95x8
75x8

Cable Lawn Mower Rows (Only Set on Cables Tonight)
70x10
80x10
90x10
105x8 (Don't do these often so this set a new standard for me moving forward)

Concentration DB Curls Seated
30lb x10
35lb x 8
40lb x 8

Not seeing a drop in weight yet. I'm really hoping to get myself down into the 180's again before too long. Don't really like this high 190's mess. But I'm still working hard and not giving up. Eye on the prize and not just the short term.

Offline doughnutgut

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #18 on: January 29, 2014, 10:02:31 AM »
Nice LPD rep PR Lando man.

Your sure making up for the time away from the iron with that volume your boshing out.

Wood be smashed after all that.

IN btw.  8)

Offline Nuh

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #19 on: January 29, 2014, 10:18:27 AM »
Grats on the PR Lando! What the hell is a lawn mower??? You make that up Mr. Deere??  ;D
Dana

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Offline MrLando

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #20 on: January 29, 2014, 11:30:23 AM »
Grats on the PR Lando! What the hell is a lawn mower??? You make that up Mr. Deere??  ;D

Yeah I go outside and curl the John Deere...  :o

But its taking the DB or cable and one arm rows like you trying to start a push mower. Pulling it from ground to chest. Just what I call them.

Offline MrLando

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #21 on: January 29, 2014, 03:57:36 PM »
Chest, Shoulders and Tri's

DB Bench Press
60x10
75x10
90x10
95x10
95x8

Machine Fly's
100x10
120x10
150x10

One Arm Machine Fly's
80x10
90x10
100x10

Decline Bench Press
135x8
225x6
245x4
265x1
275x1
285x1 (New PR for decline since starting back)
225x5
135x10

Skullcrushers
2 sets of 75lb EZ Bar for 10 reps

Bodyweight Bench Dips
2 sets of 20 reps

Tricep DB Kick Backs
25x10
30x10
35x8

Tricep Cable Push Downs
105x12
120x12
135x10

Incline DB Press
50x10
65x10
80x8

DB Shrugs
3 sets of 95lb DB for 20 reps

Rear Delt DB Raises
25lb x10
30lb x8

Bang Bangs
20lb DB for 8 rotations
25lb DB for 8 rotations

I was in the gym for quite a while today. Felt really good and worked out with a high school friend of mine that was hitting it today also. Pretty cool. Feeling some good progress and noticing it on some lifts. I got to the gym around 1:30 and left near 3:30 so its not like I flew through this workout. Carried on some mess with workout partner and had some laughs. Feeling good. Still getting a good boost from PreWrek (thanks nannerman). Also, Testogen-XR seems to be doing its job as well, as I'm feeling full and solid with all lifts. It's a good time to be lifting no doubt.

Online Bando

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #22 on: January 29, 2014, 04:06:49 PM »
Not too shabby. Nice work on the bench DB's 8)
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Offline MrLando

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #23 on: January 29, 2014, 04:13:29 PM »
Not too shabby. Nice work on the bench DB's 8)

Trying to take your advice and staying away from cables a bit. Only using them sparingly.

Offline MrLando

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #24 on: January 30, 2014, 10:20:52 PM »
Well, tomorrow will be rest day. So high back, biceps, abs, and cardio tonight. Hells yeah.

Hammer DB Curls
35x8
40x6
45x5
50x5
55x4
40x6

Reverse DB Fly's
25x10
25x8
30x8

Lat Pull Downs
137.5x10
150x10
175x6
150x8

Seated Rows
170x8
210x8
230x6
230x6

Barbell Shrugs
135x20
225x12
275x12
315x10
225x12
135x20

Standing EZ Bar Curls
75x10
85x10
95x10
115x5 (25lb EZ Bar with 45lb plate on each side : New PR :D)
115x4

Side to Side Leg Raises (Abs)
3 sets of 20 total raises

Ab Planks
3 sets of 3 minutes each

DB Ground Up Rows (Or Lawn Mowers as I call them)
75x10
85x8
90x8

DB Concentration Curls
40lb x 8
45lb x 6
40lb x 8

Cardio
15 minutes on 4mph/5.0 incline

Really good session. Not seeing any improvement on the scale but seeing nice improvements in the lifting department. Not really worried with the scale as long as the mirror continues to improve but it would be nice to see some added motivation from the scale too. But no worries, we press on.

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #25 on: January 30, 2014, 10:40:27 PM »
If you like those lawn mowers, gotta try axe chops.

High cable,  very low weight in the beginning until you get form down pat. Stand with the pulley at a 45 angle kinda behind/catacorner to your right shoulder.  Both hands grasping a D-handle or rope attachment, and while keeping arms fully extended, elbows almost locked,  bring the handle across and down to the left. Thus the name of axe chops. Hardest part is keeping your hips stationary while rotating your shoulders/ribcage with the swing of the axe, cause you'll want to incorporate the hips to help. Done right, it'll murder your midsection in a different way than planks do. Then switch sides, of course. 

Offline tobymax

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #26 on: January 30, 2014, 11:01:32 PM »
Those are some hefty numbers there, Lando.  And the number of sets per workout is crazy.  Makes my 45 minute/16 set workouts look like a little ol' warm up.

Nice work.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline MrLando

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #27 on: February 03, 2014, 09:02:28 PM »
Nothing special tonight. Ran by the gym on the way in from work and just hit some cardio and sauna. 15 minutes on the treadmill and 15 on the stationary bike. Then finished off the session with 30 minutes in the sauna. Good sweat does the body good.

Offline MrLando

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #28 on: April 15, 2015, 01:59:35 PM »
Might as well revive the old journal and get it back active again.

Offline Get-n-fit

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Re: Lando's Nuttier Than Squirrel Poop Journal
« Reply #29 on: April 15, 2015, 02:12:39 PM »
holy crap....WELCOME BACK!!  stick around this time
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