Iron Sanctuary

Journals => Journals => Topic started by: hochspeyer on March 22, 2012, 03:41:53 PM

Title: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 22, 2012, 03:41:53 PM
I will get some meat in here as soon as I update the digital version of my journal @home.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 22, 2012, 09:56:09 PM
Wednesday, March 21, 2012
1.1 mile walk x2
Zercher squats- 9xbar, 9x50, 9x56, 9x61, 9x67
Leg lifts- 3x9x72
Leg curls- 5x9x72

Thursday, March 22, 2012
 
Chemicals- GNC AMP protein (~30g) intra (Cytosport Cytomax+Emergen-C+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Don Henley’s “Building The Perfect Beast” (*aware that I am stuck in the 80’s)

*Everything is Rep 9
Incline bench-
9x15
9x21
9x25
3x9x31

Upright BB rows-
9x31

Alt DB curls-
3x9x3.3

Bent knee BOR-
5x9x31

Total time 15 minutes- probably the weakest session I’ve ever logged. The only move that my shoulder didn’t mind was the BOR’s- the upright row was a struggle to complete. The alternating curls- last set was a struggle, even at the light weight. Shoulder is a little sore right now, but I’m hoping that the weight training will have a therapeutic effect. We’ll see.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on March 22, 2012, 11:21:49 PM

*Everything is Rep 9


I like the cut of your jib Sir.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 22, 2012, 11:33:03 PM
Thanks! I'm feeling the shoulder now. I'm thinking I may try deads tomorrow. >:( :o ;D
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on March 23, 2012, 12:02:11 AM
no try. do.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on March 23, 2012, 04:49:04 AM
no try. do.


^^^^^^This
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 23, 2012, 09:26:50 AM
Yah- I didn't mean it as in a limp-wristed "try"... I meant it as in "what my shoulder will tolerate" attempt.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 23, 2012, 09:56:02 PM
Friday, March 23, 2012
Chemicals- GNC AMP protein (~30g) intra (Cytosport Cytomax+Emergen-C+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine

Everything Rep 9 FTW!
Deads-
9x67
9x72
9x78
9x83
9x89
9x94
9x100

Bicycles-
4x9

Leg raises-
3x9 (each leg)

Planks-
3x9 count (1 count= 1 inhale/exhale cycle, or “one- thousand-one, one-thousand-two”)

Good session; could have done more. I started fairly light on the deads- next time I will go heavier to start. I have not done bicycles and leg raises in forever- they were killer! Planks- I had at least two more in me, but my shoulder didn’t.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 25, 2012, 09:36:13 PM
Nothin' but water and elliptical today. I didn't have my glasses on, so I didn't get any speeds and feeds for this session, but for the first time in a while, I actually had it plugged in, so it was 30 minutes @LVL5, unknown average speed.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: FLEX on March 26, 2012, 06:49:11 PM
Checkin' in.

Looks around.


Approves.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 26, 2012, 11:11:09 PM
Thanks, Flex.

Elliptical only again today. Per the elliptical's electronics, 30 minutes/2.3miles/333kcals/4.6mph avg. Drank a 4 scoop serving of ON Amino Energy (20kcal), so that's a ~300kcal net, I think. Back to the iron tomorrow!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on March 27, 2012, 03:11:18 AM
.........Back to the iron tomorrow!


 8)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 27, 2012, 01:45:27 PM
And, as promised... shoulder is better, but not THAT good, so I guess I'll just SQUAT.


Tuesday, March 27, 2012
Chemicals- Pre- Cytosport Evopro (26g)+ MRI Black Powder (*yeah, baby!) intra (Cytosport Cytomax+Emergen-C+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Daughtry’s self-titled album- I may have found my new training music.

Zercher squats-
9x67 (Rep 9)
5x78
5x89
5x100
5x111
5x117*

Leg raises (*all Rep 9)-
9x72
9x75
9x77
9x80
9x83

Leg curls (*all Rep 9)-
9x72
9x77
9x83
9x94
9x99
9x105
9x110*

Now we’re talkin’- I’m very happy with my squat progress. Zerchers are a bit different from back squats- they seem to engage the arms and shoulders. Since I can’t do much upper body stuff with any significant amount of weight, I’m trying to put a greater effort into squatting and deadlifting. Its not much by the standards of anyone else, but at the end of the day there’s only one person on my stage, and every time I put up a PR (*), it’s a win. 8)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on March 27, 2012, 07:51:47 PM
whole lotta rep 9's in here  8)

why you Zercher with bad shoulder  ???
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 27, 2012, 10:51:01 PM
I've graduated to doing squats with a real (Oly) bar, and it causes a fair amount of discomfort to get my arm into position for a back squat. I'm certainly no squatmonster, but the weights are coming up; the Zerchers are a work around until I can back squat again.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 28, 2012, 09:57:42 PM
Wednesday, March 28, 2012
Chemicals- Pre- Cytosport Evopro (26g)+ MRI Black Powder (*yeah, baby!) intra (Cytosport Cytomax+Emergen-C+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Daughtry’s self-titled album.

BB Bench- (*all sets Rep 9)
5x9xbar

Incline DB bench-
9x3.3

Incline flyes-
9x3.3

BOR-
3x9xbar

Lateral DB raises-
9x3.3

Upright DB rows-
2x9x3.3

Alt DB curls-
3x9x3.3

Total time lifting= 20 minutes; Bar= Oly bar (45lbs)
Elliptical- 15 minutes LVL 5 1.3 miles 187kcal

My shoulder seems to be marginally better, although the dumbbells- even though very light- gave me a bunch of trouble and pain, as is shown by the single sets. I was very happy with the cardio numbers (aware, upping those numbers is not the goal here, but I think any improvement is an improvement).
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 29, 2012, 10:23:53 PM
Thursday, March 29, 2012
Chemicals- Pre- Cytosport Evopro (26g)+ MRI Black Powder (*yeah, baby!) intra (Cytosport Cytomax+Emergen-C+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Daughtry’s self-titled album

Deads-
9x111 (Rep 9)
9x122 (Rep 9)
5x138
5x144
5x155
5x166

Bicycles-
5x9 (Rep 9)

Leg Lifts-
4x9 (Rep 9)

Standing (flat) calf raise-
3x9 BW (Rep 9)

Total time lifting= 30 minutes
Elliptical- 15 minutes LVL 5 1.2 miles 173 kcal

The cat almost lost one of his lives today- he walked under the bar while I was deadlifting. I locked him in the cage, but then my rhythm got screwed up and on the 3rd set I had an extra plate on one side of the bar. No biggie- only 5.5lbs, but it was weird.

Three days lifting in a row. I can’t remember the last time I did that.

Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 03, 2012, 10:43:03 PM
Tuesday, April 03, 2012
Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Daughtry’s self-titled album

Zercher squats-
9x67 (Rep 9)
9x78 (Rep 9)
9x89 (Rep 9)
9x100 (Rep 9)
5x111
5x122
5x133
5x144*

Leg raises-
3x9x72 (Rep 9)

Leg curls-
2x9x94 (Rep 9)

Total time- 32 minutes

Its (almost) always a great session when I hit a PR, and tonight’s PR was for squats and is a double of sorts- max weight and total pounds moved (5,556). The funny thing about it was I wasn’r even planning on going over 117- it just sorta happened. However, I gotta neg myself… I think I had a little left in the tank and should have tried to bust past 150.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 04, 2012, 11:50:16 PM
Wednesday, April 04, 2012
Chemicals- Pre- Cytosport Muscle Milk (32g+ 8oz 2% milk) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise- Psych on USA Network

Flat bench-
5x9x EZ curl

Standing BB curl-
6x9xEZ curl

BOR-
6x9xEZ curl

Standing DB rows-
6x9x3.3
My shoulder was popping and sore most of the day, but the workout was not bad. I think its somewhat better- although the weights were super light, I was able to get a decent amount of volume without any real soreness.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 05, 2012, 10:27:51 PM
Thursday, April 05, 2012
Chemicals- Pre- Cytosport Muscle Milk (32g+ water) intra (Cytosport Cytomax+ beta alanine) post (a couple of 90% lean burgers) Noise- Northern Exposure on DVD

Deads-
5x95
5x115
5x125
5x135
5x145
5x155
10x125

Bicycles-
6x9

Leg raises-
4x9

Standing calf raises-
5x9

Total lifting time- 30 minutes

Overall- not bad, could have been better. On the plus side, I got a little additional workout @work today setting up for a tire sale, which involved moving (stacking, unstacking, restacking and carrying form the rack to the stack) around 80 tires.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on April 06, 2012, 05:09:12 AM
Very solid and consistent work going on in here Hoch  :) :) :)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 09, 2012, 10:11:59 PM
Monday, April 09, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (24g+ water) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise- Northern Exposure on DVD

*Before lifting, 2x1 mile walks

Zercher squats (all Rep 9)-
9x67
9x78
9x89
9x100
9x111
9x122

Single leg raises (Rep 9)-
9x3x38

Single leg curls (Rep9)-
9x3x38

Step ups (Rep 9)-
9x125+9x125

Bicycles (Rep 9)-
5x9

Total lifting time 42 minutes

Very happy with tonight’s session; I think it was close to, but not quite, maximum effort. I’m super happy with my squat progress. The single leg exercises were a new thing- I liked them, and will be doing them more often. My version of step ups uses one of those blue step aerobics blocks, about 3” high. It’s a bit of leg, and a bit of grip training: pick up the bar, step up and then down. Repeat using other foot, and that is 1+1 reps.

And I have an interview after Squatterday- should be interesting.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 16, 2012, 08:56:07 PM
Monday, April 16, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (water+ Yoplait greek yogurt- ~36g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise- Northern Exposure on DVD 35 minutes total time.

Flat bench-
5x9xbar (Rep 9)

Preacher curls-
3x9xEZ curl (Rep 9)

BOR-
3x9xbar (Rep 9)

Standing DB rows-
2x9x10 (Rep 9)

Alt DB curls-
2x9x10 (Rep 9)

Leg lifts-
3x9 (Rep 9)

Bicycles-
3x9 (Rep 9)

Decline situps-
3x9 (Rep 9)

Shoulder/arm is still a bit tentative, as is clearly shown by the DB sets. I think its getting better, though, as I got in a fair number of reps on the bench. The preacher curls are new for me- I put them in as flyes are still a no-no. 100% today- I am happy.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 17, 2012, 10:08:23 PM
Tuesday, April 17, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with water- 24g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise- Nirvana’s “Nevermind”.

Preliminaries (conditioning)
Walk- 1.1 milesx2
Grass cutting ~30 minutes

Squatterday! (*everything Rep 9)

Zerchers-
9x67
9x78
9x89
9x100
9x111
9x122
9x133

Single leg raise (per leg- all Rep 9)-
3x9x38

Single leg curl (per leg- all Rep 9)
4x9x38*

Total lifting time- 30 minutes

Really good session- I had a few more squats in the tank, but sinuses were going amock. I was very happy to get nine reps in on the last set. PR for reps on the leg curls- not huge, but a 33% increase over the previous session. Note about the protein- we traded some Muscle Milk for this. Our son in law bought it, and discovered it really doesn’t mix with anything, so we were understanding and traded. It’s not a bad flavor, if you like coffee.

I don’t.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on April 17, 2012, 10:11:51 PM
Nice Zercher work Hoch
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 18, 2012, 01:38:09 AM
Thanks, Bando. I'm getting pretty comfortable with the form, but I noticed once or twice that when coming up from ATG I was shifting onto the front of my feet (the ball??) rather than keeping flat-footed- kinda messed with my balance. 
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 19, 2012, 09:04:54 PM
Thursday, April 19, 2012
Chemicals- Pre- Cytosport Muscle Milk (w/2%milk= ~24G) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise- UFO’s “Lights Out”.

(Everything Rep 9)
BB bench-
3x9xbar
3x9x50

Preacher curls-
9x EX curl
5x9x20

Incline DB-
9x10

BOR-
3x9xbar

Standing DB rows-
9x10

Alt DB curls-
9x9x1kg

Total time- ~30 minutes

My plan this morning had been to do deads tonight, but with my part time job (and standing all day), I’ve discovered that consecutive leg days don’t allow for sufficient recovery time, so it was back to the bench and arms today. I’ve decided to try to start moving the weight and/or sets up on the bench- shoulder didn’t mind that too much. Preachers were good as well. When I went to dumbbells, however, I got much complaining from the shoulder (*as shown by the single sets). I also tried lateral raises and front raises with the dumbbells, but those were phails right from the start.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 23, 2012, 09:51:27 PM
Monday, April 23, 2012

Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Billy Idol’s “Vital Idol”

Deads-
5x125
5x145
5x165
5x187
2x2x209*
20*x75

Bicycles-
5x9

Lying leg lifts-
3x9

Standing decline calf raises-
3x9 BW

30 minutes total time

Accidentally set a couple of PR’s tonight. After bench, deads are my next-weakest lift, so after the first two sets, I decided to go big or go home (*well, big for me, anyway). The 20 rep set was done because, although I was puffing like a steam engine, I didn’t have much time in at all, so I decided to do a 20 rep set. Wow. I may try that with a lighter weight on squat day.
(http://www.omandcorp.com/ironsanctuary/ocb_04.jpg)
My *inspiration* on deads day.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 24, 2012, 09:31:01 PM
Tuesday, April 24, 2012

Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Whitesnake’s self-titled CD

BB flat bench-
9x50
9x56
9x61
9x67
20x72

Preacher curls-
20x25
20x30*

BOR-
2x9xbar

Standing EZ bar curls-
9x30

Concentration curls (per arm)-
2x9x10

Flyes-
9x2

Lateral raises-
9x2

Standing DB rows-
2x9x10

Decline situps-
3x9
Total time- 30 minutes

I’m really liking the 20 rep sets! Tonight worked out better than I had expected it would, and I finally got to do a few sets of shoulder work, which confirmed that it is my shoulder that is the issue; also, that it is getting better.

Almost forgot: morning conditioning walk- 1.6 milesx2 w/ankle weights (3lb'ers, I think).
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on April 24, 2012, 09:38:57 PM
20 reppers will kick your ass.  8)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 24, 2012, 09:44:07 PM
Tomorrow is Squatterday. Thinking about throwing a 20 repper in there.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on April 24, 2012, 09:52:59 PM
Tomorrow is Squatterday. Thinking about throwing a 20 repper in there.

I got 185 on camera. Went for 195, and knew it wasn't gonna happen on the first rep.

But I got 9  ;)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 25, 2012, 12:36:46 AM
I kinda scared myself- I asked snookums to make a vid of my dead PR the other day. I am truly a tub o' lard... too embarrassed to post it.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on April 25, 2012, 05:20:08 PM
Hey Hoch, thought I would stop by and see how it's going. Looks like you are getting after it.
You and Bando talking about 20 rep squats made me want to go lay down.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 25, 2012, 05:32:52 PM
I'm getting close to the end of my "official" day, so I'm starting to think about protein and some Black Powder. :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 25, 2012, 08:43:05 PM
Wednesday, April 25, 2012
Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine)
Zercher squats-
20x67*
20x56

Single leg raises (per leg)-
4x9x38*

Single leg curls (per leg)-
6x9*

Total time- 30 minutes

I’m at a loss for words- I never thought I’d do a set (of ANY weight) of 20-rep squats, let alone two sets! I don’t think I’ll do that again for a while, but now that I know that I can, I probably will do it again… I can’t remember the last time I was that short of breath and panting like a U.P Big Boy.:ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Tifflex on April 26, 2012, 09:01:55 PM
Excellent job on squats 8)!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on April 26, 2012, 09:25:00 PM
If you want say you were inspired by my vid that would be OK with me  :D

Either way..

Kickass job Hoch!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 26, 2012, 10:05:48 PM
Thanks- nothing but cardio today. I got in 45 minutes, so its a win. Tried OH presses, but they just were not happening, so I saifd its time to go to cardioland.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: FLEX on April 27, 2012, 08:14:27 PM
20 rep squats?

Who da phcuk do you think you are, 2nd_Chance?

LMAO

Good job though.  :)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 27, 2012, 10:22:18 PM
Thanks, gang. It was fun. Sort of. Well, it was a personal challenge.  And awayyyyyyyyyyyyyy we go...


Friday, April 27, 2012
Chemicals- Pre- Cytosport Muscle Milk + 8oz 2% milk (22g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine)

*Everything Rep 9

Bench press-
9xbar
9x50
9x56
9x61
4x9x67

Preacher curls-
4x9x31*

BOR-
3x9xbar

Standing EZ bar curls-
2x9x31

Concentration curls-
3x9x10 (each arm)

Flyes-
3x9x2

Lateral raises-
9x2

Standing DB rows-
3x9x10

Alt DB curls-
5x9x10

Total time 60 minutes

After watching the video, I decided to work on bench form tonight. I also wanted to get more than 30 minutes in. Check and check. Very little complaints from my shoulder while benching, so I got out the 2lb dumbbells (they’re green, actually) and got out three sets, but only one set of lateral raises. Still, its progress.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on April 30, 2012, 10:32:14 PM
Monday, April 30, 2012
Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine)

SLDL-
20x75
20x95

Step ups-
20x125

Decline standing calf raises-
20xbw

Single leg raises-
20x38 (per leg)

Single leg curls-
20x38 (per leg)

Decline situps-
20xbw
Bicycles- 20

Lying leg lifts-
20 per leg

Total time- 30 minutes

I haven’t done SLDL’s in a while, so I thought a couple of 20-reppers would be fun. Well, not really fun, but a good idea. It ended up being pretty much a 20 set of nearly everything night.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 01, 2012, 10:12:30 PM
Tuesday, May 01, 2012
Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine). Tunes- QueensrŸche’s “Empire”.

(*Everything Rep 9)
Bench-
9xbar
9x50
9x56
9x61
9x67
9x78
9x89

Preacher curls-
3x9x37*

Concentration curls-
3x9x20

Lat DB raise+hold-
1kg@20 sec.

BOR-
3x9xbar

Standing EZ curls-
2x9x31

Standing DB rows-
4x9x10*

Alt DB curls-
3x9x10

Lat DB raises-
1x9x2 (*ouch)

Lying side DB laterals (per arm)-
1x9x1kg

Shrugs-
1x9x125*

Total time- 45 minutes (getting there) :ninja:

I think the shoulder is continuing to improve, but I’m not pushing it- tried conventional laterals with my 2lb DB’s, and barely got one set out. I’m trying to do a few more things that involve the shoulder and the area immediately around it, so I pulled out Arnold’s Encyclopedia, and found the lying laterals; I probably could have gotten another set out, but do not want to reinjure myself, so I finished off with a set of shrugs.  I think I’ve got the form down much better for benching after watching Dave Tate’s video- the form of the bench press was my goal for the evening, and I think I’ve got it… although I need snookums to shoot some video to confirm it.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on May 02, 2012, 06:27:13 AM
what is the *?
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 02, 2012, 09:38:50 AM
*=PR. I wrote that down somewhen.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on May 02, 2012, 09:59:30 AM
exxxcclllennnt
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on May 02, 2012, 11:03:59 AM
 20 rep squats, P.R's  :o

Good work Hoch  :)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 02, 2012, 11:35:47 PM
Wednesday, May 02, 2012

Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine).

(Everything Rep 9)
Zerchers-
9x50
9x61
9x72
9x83
9x94
9x106

Leg Lift combos-
3x9x38
3x9x43
3x9x49
3x9x60

Leg Curl combos-
3x9x38
3x9x43
3x9x49
3x9x60

Total time- 1 hour

I started too late in the evening to use any Black Powder. I’m not blaming my underwhelming squats on that, but my knees were just not in it tonight- probably needed one more day of recovery after deads. Whatever, not a stellar performance. Leg combos were fun, though- and these went much better than expected. The last few training sessions, I’ve been doing lifts and curls at lower weight but as single legs rather than a paired effort. Tonight, after doing the left leg, then right, I did the same weight with both legs. How effective it is, I don’t know. I do know that I spent a lot more time training using the combos, so they’re an official part of my training.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 04, 2012, 11:59:06 PM
Post 400


Friday, May 04, 2012
Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine). Tunes- Aerosmith’s “Toys In The Attic”

Conditioning- 45 minutes grass cutting

Training (all exercises Rep 9)

BB Bench-
9xbar
9x50
9x56
9x61
9x67
9x72
9x78
9x89
9x89

Preacher curls-
3x9x37

Concentration curls-
9x20

Lat DB raise+hold-
1kg@20 sec.

BOR-
3x9xbar
Total lifting time- 25 minutes

Tonight’s session was a bit truncated- snookums and I had our mini TV date night (good quality hang time), but I saved some time by not using clips on the barbell. I was happy with bench progress. The last two sets were a bit of a struggle, but I think it was mostly a strength rather than a shoulder issue. Concentration curls were not there, but the bench made up for that. The lat hold and raise was not good- I had a bit of actual pain and probably should have let go @15 seconds.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 05, 2012, 09:25:29 AM
I was reading the stretching thread and someone mentioned rotator cuff stretches, which piqued my curiosity. I found this article, http://orthoinfo.aaos.org/topic.cfm?topic=a00064 (http://orthoinfo.aaos.org/topic.cfm?topic=a00064) , and my symptoms match a rotator cuff injury. Yay!

Well, "yay" in the sense that now I am aware of what it is, I can train around/with it.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 07, 2012, 10:10:27 PM
30 minutes of RC rehab. "Real" work tomorrow. I was wondering, though: the RC is made of four muscles. Do they get DOMS?

*Page three!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 08, 2012, 09:11:54 PM
Tuesday, May 08, 2012
Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine)

Warm up- shoulder stretches

(All lifts Rep 9)
Deads-
9x75
9x80
9x100
9x130
9x150

Leg lift combos-
9x39+9x39+9x39
9x50+9x50+9x50
9x61+9x61+9x61

Leg curl combos-
9x39+9x39+9x39
9x50+9x50+9x50
9x61+9x61+9x61

Bicycles-
3x9 w/3lb ankle weights

Lying side leg lifts (each leg)
3x9 w/3lb ankle weights

Total time 60 minutes

Good session tonight. Deads were a little light- its been a while since I did real deads. Doing more leg work just because I need to do more work period.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on May 09, 2012, 08:02:07 AM
45 reps on deadz - lot of work. Good job.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 09, 2012, 10:57:38 PM
45 reps on deadz. Agreed. Lots of work. They always leave me chuffing and huffing and puffing. :P

Wednesday, May 09, 2012
Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Bon Jovi’s “Slippery When Wet”

Rotator cuff exercises (they don’t have names, so I’m going with X1, etc)
Warm up- 10xbw
X1- 10xbw
X2- 10xbw
X3- 10x2lb
X4- 10x2lb

(*all lifts Rep 9)
BB bench-
9xbar
9xbar
9x56
9x56
9x67
9x67

BOR-
3x9xbar

Shrugs-
9x150

Preacher curls
3x9x37

Concentration curls-
2x9x20

CG (hands touching) standing BB rows-
3x9x30

1 arm DB rows-
2x9x20

Alt DB curls-
9x10

Total time- 45 minutes

Shoulder is a little sore right now- I may have pushed it a bit too much tonight… getting the set of alt DB curls was a bit of a challenge. I’m very happy with the pace and volume, though. I saved some downtime by changing the order of exercises up a bit.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 14, 2012, 11:06:10 PM
Monday, May 14, 2012
Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine). Tunes- Van Halen’s “Diver Down”

(*everything Rep 9)
Zercher squats-
9x72
9x84
9x96
9x108

Leg lift combos-
9x39
9x50
9x61
9x72

Leg curl combos-
9x39
9x50
9x61
9x72

Total time ~30 minutes

Squats were underwhelming tonight- nearly lost my balance on the very first rep of the last set… chugging like a steam engine- not enough in the tank for another set. Leg combos, OTOH, were great. Each combo is a 3-set superset of left leg, right leg and both legs, so hereafter they’re just combos, so I got 28 sets in tonight. Last Squatterday was 12 days ago- I gotta cut these bloody layoffs out.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on May 15, 2012, 07:03:15 AM
28 sets? not 29? ;)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 15, 2012, 09:19:45 AM
28 sets? not 29? ;)
We are truly a humorist...  ;D
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 15, 2012, 11:03:44 AM
Part 1 of today (before I forget)-

45 minutes of fasted yardio (cut the grass and picked up a few things before it gets really oppressive). Planning on a monster workout tonight!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on May 15, 2012, 03:55:45 PM
Part 1 of today (before I forget)-

45 minutes of fasted yardio (cut the grass and picked up a few things before it gets really oppressive). Planning on a monster workout tonight!


In4 monster workout  8)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on May 15, 2012, 06:06:54 PM
Kill it tonight Hoch.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 15, 2012, 11:34:35 PM
Thanks for the support guys... I was super-psyched for tonight...


Tuesday, May 15, 2012
Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine). Tunes- Styx “The Grand Illusion”

RC work- WU-2lbx50; X1- 20x2; X2- 20x2; X3- 20x2; X4- 20x2

(*everything else Rep 9- except lateral holds)
Bench-
9xbar
9xbar
9x56
9x56
9x67
9x67
9x78
9x78

BOR-
9xbar
9xbar
9xbar

Shrugs-
9x150
9x150*

Preacher curls-
9x37
9x37
9x37
9x37*

Concentration curls-
9x20
9x20

1 arm DB rows (per arm)-
9x20
9x20
9x20

CG upright rows-
9x30
9x30
9x30
9x30
9x30

Alt DB curls-
9x10
9x10
9x10

Lat DB raise and hold
2lbx20sec
2lbx20sec

Total lifting time- 1 hour; elliptical LVL 5- 30 minutes
30 sets, not counting the RC work. Very happy with this session. I don’t think even fumes were left in the tank this go round. :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on May 16, 2012, 03:07:19 AM
You wasn't kidding about the monster session  :o
Good work Hoch :)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 16, 2012, 09:35:13 AM
You wasn't kidding about the monster session  :o
Good work Hoch :)
Thanks- feeling kinda DOMSy in teh shoulders this morning.  :)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 16, 2012, 10:39:45 PM
Wednesday, May 16, 2012
Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) intra (Cytosport Cytomax+ beta alanine) post (CL Green Magnitude +5g glutamine + 2.8g taurine). And salmon. Tunes- “Heavy Metal” soundtrack

Calf raises-
9x150
9x150
9x150

Decline calf raises-
9xbw
9xbw
9xbw

Deads-
9x80
9x80
9x100
9x100

Leg lifts-
9x72
9x83
9x94
9x105
9x116
9x105
9x94
9x83
9x83

Leg curls-
9x72
9x83
9x94
9x105
9x94
9x83
9x83
9x83

Bicycles-
9xbw
9xbw
9xbw

Lying leg raises (each leg)-
9xbw
9xbw
9xbw

Total lifting time- 45 minutes 33 sets total

Deads were lame. The rest of the lifting was pretty good. Tank is empty again. I don’t know how much weight the leg attachment can handle- I think I can get more weight on it by changing my plate configuration, but I’m still getting a good workout with what I’ve got, so more can wait. Gotta get them deads up to speed.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 18, 2012, 08:21:58 PM
No lifting or cardio tonight. Spent a fair amount of my workday climbing up and down a ladder with tires.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 22, 2012, 12:01:42 AM
Monday, May 21, 2012
Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine)

Flat BB bench (*all Rep 9 except for the last bench set)
9xbar
9xbar
9x56
9x56
9x67
9x67
9x78
9x78
9x89
5x89

BOR-
9xbar
9xbar
9xbar

Preacher curls-
9x37
9x37
9x37

Shrugs-
9x100
9x100
9x100

35 minutes total time; 19 sets

Yesterday I moved somewhere between 50-100 tires @work, setting up a new display. Today’s training was somewhat short due to a power outage. I’m happy with the bench; even though the poundage is pretty lame, its moving up again, as are the sets. This seems to be working well, so as long as it does I’ll continue in this manner. I really think I need to keep training to an every other day type of schedule to allow for recovery.  :-[
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 22, 2012, 08:55:23 PM
Tuesday, May 22, 2012
Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine+ Emergen-C) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- iPod CCM mix

(*all Rep 9 except for the last set of squats)
Zercher squats-
9x72
9x83
9x94
9x116
9x138
9x160*
2x182*

Leg lift combos (superset L, R, both)-
9x39
9x39
9x39
9x50
9x50
9x50
9x61
9x61
9x61
9x72
9x72
9x72

Leg curl combos (superset as leg lifts)
9x39
9x39
9x39
9x50
9x50
9x50

Total time 40 minutes 25 sets

I wasn’t planning on getting anywhere near a PR tonight squatting, but I hit one then hit a second (kinda like eating potato chips- I couldn’t stop with just one). I ran out of Oly plates. Absolutely no gas was left in the tank. 
Honey badger :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on May 23, 2012, 11:22:22 AM
Why you lift tires up ladder

Why U NO flip tires over
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 23, 2012, 11:32:11 AM
Biggest tires are for 18" wheels- not really flippers.  Lift tires up ladder to put them in teh steel racks. Take tires down the ladder to organize them.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 23, 2012, 01:03:33 PM
I almost forgot... fairly big news: snookums was on the elliptical when I was squatting last night, and noticed that I was actually exerting myself. She did not think that as the weights get heavier that I should train alone, so we might start training together.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on May 23, 2012, 02:01:47 PM
the family that trains together, strains and sprains together
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on May 23, 2012, 05:36:26 PM
Good job on the Zerchers Hoch
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 24, 2012, 01:13:05 AM
Thanks! I still don't have the flexibility to do back squats, so these are giving me a workaround to make progress on squats. My Big 3 combined total now stands at 535! (What you hear there is the sound of one hand clapping).  :-[


Wednesday, May 23, 2012
Intra- Gatorade w/beta alanine and Emergen-C. Tunes- Don Henley’s “Building The Perfect Beast”

I haven’t done any rotator cuff (RC) rehab in several days, and since my quads are quietly moaning, today was a good day for it.

(*all sets areleft arm and right arm, so 15= 15L+15R)
Warm up (“Pendulums”)-
15xbw

X1- 20x1.5Kg

X2- 20x1.5Kg

X3- 20x1.5Kg

X4- 15x1.5Kg

Lat DB raise & hold (5 seconds)- 5x2lb

Front DB raise & hold (5 seconds)- 5x2lb

DB punches-
10x2lb
10x2lb

Decline situps-
5xbw
5xbw
5xbw

Planks-
1x10 seconds
1x10 seconds
1x10 seconds

Total time 30 minutes

The rehab work takes a relatively long time because the exercises are unfamiliar, and they are done at a relatively slow pace. This regimen is supposed to be done every other day, and the weights are supposed to be upped by a couple of ounces as progress occurs. Well, … I’ve got a pair of 2lb DB’s (I bought them for cardio) and a pair of 1.5Kg sand dumbbells that I bought when I was in high school from Sears. The lat and front raises I added to the rehab because they seem like logical additions, as are the DB punches (these are a cardio move when done at normal speed). Planks and crunches- I’ve not done too much direct ab work, so they fit in here nicely. Also, planks engage the shoulders a bit, so they’re a two-fer.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 24, 2012, 10:35:00 PM
Quads still fried. Shoulders are all DOMSy. Bench tomorrow, methinks- maybe with snookums.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on May 25, 2012, 05:31:26 PM
Good consistent workouts Hoch.

In4 family benching session  :D
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 25, 2012, 08:07:07 PM
Good consistent workouts Hoch.

In4 family benching session  :D
Farkle, crap and various and sundry four letter words. No lifting tonight- shoulder is being whiney. Tomorrow...
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 28, 2012, 09:17:39 AM
No hard #'s to put up, but my shoulders have been DOMSy the past four mornings- moved lots of tires this past week (sorry, Sam's doesn't let us video!) :)

... and knees, too.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 28, 2012, 07:52:53 PM
Monday, May 28, 2012 (Memorial Day)
Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine+ Emergen-C) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Queensrÿche’s “Empire”

Hmm… it must be International Chest Day (*All Rep 9 except for DB raise and holds)
Flat BB bench-
9xbar
9x67
9x89
9x100
9x78
9x78

BOR-
9xbar
9x56
9x56

Shrugs-
9x100
9x100
9x100

Preacher curls-
9x37
9x37
9x37

Incline CGBP-
9x37
9x37
9x37

1 arm DB rows (each set is L+R, so 1 set =9xR+9xL- ditto concentration and spider curls)
9x20
9x20
9x20

Concentration curls-
9x20
9x20

Upright rows-
9x37
9x37
9x37

DB spider curls-
9x10
9x10
9x10

Decline situps-
9xbw
9xbw
9xbw

Lat DB raise and hold-
5x 2lb x 5sec

Front DB raise and hold-
5x 2lb x 5sec

Punches-
9 x 9 x 2lb

Time- 45 minutes 51 sets???

I did the bench sets as quickly as possible- not quite explosively, but with much greater force than my usual pace. Stopped @100 because of shoulder, but that’s an improvement over the last several weeks. The last three exercises were pretty much RC work; the punches were super slow: think of the scene where Neo pwn’ed the Smiths in The Matrix… the Smith is throwing lightning fast punches and Neo seems almost bored and just slowly changes hands. That was about the speed at which they were executed. Very pleased with this session. I get a ninja. :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 29, 2012, 09:03:45 PM
Tuesday, May 29, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with water- 24g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise: iPod CCM mix + “Leverage” episode on DVD

Deads-
5x100
5x150
5x166
3x188
1x216*
3x216*

Leg lift combos (all Rep 9*3 supersets)
9x39
9x39
9x39
9x50
9x50
9x50
9x61
9x61
9x61
9x72
9x72
9x72

Leg curl combos (all Rep 9*3 supersets)
9x39
9x39
9x39
9x50
9x50
9x50
9x61
9x61
9x61

Decline situps-
9xbw
9xbw
9xbw

Total time- 65 minutes 30 sets

I was so in the zone I didn’t even realize an hour had gone by. My wife’s eyes got a bit big when I pulled the 216 single, partly because I didn’t have a good grip and almost dropped it. The triple was almost easier. Big 3 total is inching up… 542. Nothing to write home about, except that it is going up.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: BigDaddy on May 30, 2012, 10:13:45 AM
Nice work man, I'm liking the volume!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 30, 2012, 10:34:29 AM
Thanks- I told snookums this morning that I am DOMSy from the top of my shoulders to my feet.
=/= heart DOMS.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on May 30, 2012, 03:38:39 PM
I told snookums this morning that I am DOMSy from the top of my shoulders to my feet.................

You're doing it right  8)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 30, 2012, 10:28:16 PM
Wednesday, May 30, 2012
Chemicals- just some Gatorade G2. Noise- “Hot In Cleveland”

RC night- emphasis is on rehab, not weight.

Medicine ball halos (each set= L+R)
5x6lb
5x6lb
5x6lb
5x6lb
5x6lb

*Not really skullcrushers-
5x6lb
5x6lb
5x6lb
5x6lb
5x6lb

Reverse flyes-
9x2lb
9x2lb
9x2lb

Flyes-
9x2lb
9x2lb
9x2lb

*DB press w/ a twist
9x2lb
9x2lb
9x2lb

Punches-
9x2lb
9x2lb
9x2lb
9x2lb
9x2lb

Springs-
5x5sec

Spider curls-
9x2lb
9x2lb
9x2lb
9x2lb
9x2lb

Pendulums-
9x2lb
9x2lb
9x2lb
9x2lb
9x2lb

Lat raise & holds-
5x5sec

Front raise & holds-
5x5sec

Upright rows-
9x2lb
9x2lb
9x2lb
9x2lb
9x2lb

Side bends-
9x2lb
9x2lb
9x2lb
9x2lb
9x2lb

45 minutes

RC night is all about getting the rotator cuff in shape. I’m alternating the X1-4 program I’ve been using w/some more traditional weightlifting that engages the shoulders but at very low weights. 
I’m happy with the progress so far. I asterisked two of the exercises because I don’t know their proper names: the DB press with a twist is just a standard press, but the dumbbells are rotated 90 degrees on the way up, and the motion is reversed on the way down. The “not really skullcrushers are done on a bench, with arms extended directly overhead, and then brought all the way down, almost 180 degrees (sort of like a lying down version of a front raise, but with  a greater range of motion).
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on May 31, 2012, 05:35:09 PM
Repped for taking care of the RC. Good deal.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 31, 2012, 11:34:18 PM
Thanks. I woke up somewhat sore this morning, but my shoulder is getting stronger: I was able to grab two gallons on milk with my injured arm! Today (*Farklefarklefarkle! 4 days in a row this week!)


Thursday, May 31, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with 2% milk- 32g) intra- Gatorade G2 post- 2x hamburgers fresh off the grill. Tunes- X2009 compilation

BB Flat bench-
9xbar
9x50
9x56
9x61
9x67
9x72
9x78
9x83
9x89

Incline BB bench-
5x89
5x83
5x78
5x72
5x67
9x61
9x56
9x50
9xbar

BOR-
9xbar
9x56
9x67

Preacher curls-
9x37
9x42
9x42

Total time 50 minutes 24 sets

I got home late tonight, and just wanted to get some lifting in. I figured my best strategy was to focus on just a few moves and get as much volume out them as possible. For starting out with not much direction, it ended up pretty well- I added a few pounds to the preacher curls. Shoulder did not like the last flat bench set real well, and about half of the incline bench either.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 02, 2012, 10:44:42 PM
Saturday, June 02, 2012
Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) + MRI Black Powder; intra (Cytosport Cytomax+ beta alanine)

(*all Rep 9)
Zerchers-
9xbar
9x56
9x67
9x78
9x89
9x89^
9x100
9x111

Leg lift combos-
9x39
9x39
9x39
9x50
9x50
9x50

Leg curl combos-
9x39
9x39
9x39
9x50
9x50
9x50

Total time 65 minutes 20 sets

Super busy, short-handed day at work; that’s all I’ve got for this lackluster session.  On the plus side, the past two weeks have had a good number of training days, and this makes me happy.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Tifflex on June 03, 2012, 12:20:02 PM
You're showing consistency Hoch; good work!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on June 04, 2012, 05:51:40 PM
Where you gone Hoch  ???
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 04, 2012, 10:19:59 PM
Right here- I train in the evening!


Monday, June 04, 2012
Chemicals (I)- O.N. AmiN.O. Energy (4 scoops in carbonated mineral water FTW!)
Yardio- 1 hour 45 minutes- grass cutting, tree trimming, weed clearing
Chemicals (II)- Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g); intra (Gatorade G2+ beta alanine) post- pork chops; tunes- “Workout 80’s Mix”

Today is an RC day
Pendulum-
9xbw

X1-
9x2lb
9x2lb
9x2lb

X2-
9x2lb
9x2lb
9x2lb

X3-
9x2lb
9x2lb
9x2lb

X4-
9x2lb
9x2lb
9x2lb

Not really skullkrushers (medicine ball)-
9x6lb
9x6lb
9x6lb

2-handed medicine ball front raise-
9x6
9x6
9x6

Halos-
9x6
9x6
9x6

Side DB raise and hold-
9 x 2lb x 5sec

Front DB raise and hold-
9 x 2lb x 5sec

Spring thing-
5x5sec

Shrugs-
9x100
9x100
9x100

Total lifting time- 35 minutes 28 sets

I keep on telling myself, “It’s not about the weight” but it’s still fairly humbling when a 2lb dumbbell leaves you tired after three sets. It was a good session, all in all. I’m including shrugs because they seem to fit in with the other exercises.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on June 05, 2012, 09:37:52 AM
Another one in the books. Good work Hoch.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 05, 2012, 11:19:40 AM
Thanks- I'm thinking maybe I need to put all of this down on paper- the exercises, that is. It's based very loosely on Wendler's 5/3/1, and I'm making gains, so it's time to put "Hoch's Programme" on paper. It'll also give me more time to lift, as opposed to standing there flipping through journal pages to see what I did last go-round. re: gains... FWIW, I'm also getting more high quality protein in breakfast several times per week, and that certainly isn't hurting.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 06, 2012, 01:12:07 AM
No training tonight- 90 minutes of yard work (*yes, I track this- we have a white board, and I put my times on there before recording to a spreadsheet). We have a patch of ground between our garage and our neighbor's fence approximately 5' x 30'. It gets very little direct sun, but is great for growing weeds.  And, a previous owner tried to cover it with pea gravel. So, last night we hacked out the weeds, and tonight I started getting rid of the gravel. Sounds fairly simple, but all of the gravel has to be rinsed so we don't lose too much topsoil. The funny thing about the whole affair is that I had planned on starting this project today, but didn't realize how little was accomplished in the time, which flew by.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 06, 2012, 10:21:25 PM
Wednesday, June 06, 2012
Monday, June 04, 2012
Chemicals (I)- O.N. AmiN.O. Energy (4 scoops)
Yardio- 60 minutes
Chemicals (II)- Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g); intra (Gatorade G2+ beta alanine) post- pork chops; tunes-  soundtrack “Halo 2, vol. I”

BB bench-
9xbar
9x56
9x67
9x78
9x89
9x100

Preacher curls-
9x37
9x48*
9x48*

DB preacher curl-
9x20*
9x20*

1 arm DB rows-
9x20
9x20
9x20
9x20
9x20
9x20

BOR-
9xbar
9xbar
9xbar

Spider DB curls-
9x10
9x10
9x10

Decline situps w/6lb medicine ball-
3x9

Total time 35 minutes 23 sets

Meh workout. Could’ve been worse, could’ve been better- my shoulder was not liking the bench pressing- I was concerned that the last set would be a fail, and it nearly was. The single arm preacher curls were interesting- I had to stabilize my left arm with the right- apparently the RC has something to do with that. I may need to drop down to super light weights and add this to my RC workout. OTOH, I was happy to get more weight on the preacher curls with the E-Z curl.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 12, 2012, 12:35:40 AM
Monday, June 11, 2012
Pre- Cytosport Evopro (26g) intra (Gatorade G2+ beta alanine+ Emergen-C)

BB flat bench-
9xbar
9x67
9x89
5x111 ???
2x111  :-[
9x89
9x89
9x78
9x78

Preacher curls-
9x42
9x42
9x42

BOR-
9xbar
9xbar
9xbar  ;D

1 arm DB rows
9x20(L)
9x20(R)
9x20(L)
9x20(R)
9x20(L)
9x20(R)
9x20(L)
9x20(R)
9x20(L)
9x20(R)

DB preacher curls-
9x20
9x20

Standing BB curls-
9x30
9x30

DB Spider curls-
5x18x10
5x18x10
5x18x10
5x18x10
5x18x10

Halos (w/medicine ball)-
9x6
9x6
9x6

Total time- 75 minutes 35 sets

Shoulder gave me a bit of trouble @111 tonight, so I backed off and did some more sets at lighter weights; the RC is better, but I don’t want to reinjure it. Very happy w/the EZ preacher curls- I think I’ll work on adding sets/reps.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Marius on June 12, 2012, 02:55:33 PM
Do the halos feel like they're doing you any good?
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 12, 2012, 03:01:47 PM
I really like the halos- they're somewhat easier to do than some of the other RC-specific exercises I do because the left shoulder is being somewhat stabilized by the right (I'm using both arms- I think I read somewhere that its beneficial to work the left and the right during rehab). I also do a modified version of Bando's tendonitis curls when I'm working that arm: my shoulder can't stay perpendicular, so I end up supporting my arm @the elbow so the weight doesn't do more damage.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 13, 2012, 12:52:20 AM
Tuesday, June 12, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with 2% milk- 32g) intra- Gatorade G2 post- small turkey leg, spaghetti squash and green beans. Noise- “My Life In Ruins” video

Deads-
9x100
9x120
5x150
5x166 :-[

Leg lift combos-
9x39
9x39
9x39
9x50
9x50
9x50
9x61
9x61
9x61
9x72
9x72
9x72
9x83
9x83
9x93
9x94 ???
9x94 ::)
9x94 8)

Leg curl combos-
9x39
9x39
9x39
9x50
9x50
9x50
9x63
9x61
9x61
5x72
5x72
5x72

Decline weighted situps-
5x22
5x22
5x55

Bicycles-
9xbw
9xbw
9xbw

Lying leg lifts-
9xbw
9xbw
9xbw
9xbw
9xbw
9xbw

Elliptical- 5 minutes
Total lifting time- 70 minutes 46 sets

I got a late start and I just did not push on the deads. Two week layoff from deads did not help, either. :-[
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on June 13, 2012, 04:03:50 PM
46 SETS AND YOU POST A :-[


You should be posting 
;D 8) ;D 8) ;D 8) ;D 8) ;D 8) ;D 8) ;D 8) ;D 8) ;D 8) ;D 8)

Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 13, 2012, 05:01:01 PM
Yup, I posted a  :-[ and I'm sticking by it 'cuz it was dead night, not leg curl night!. I'm happy with the overall volume,  I just need to stay on target- there was more gas in the tank for a few more sets of deads if
I had pyramided down.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 13, 2012, 11:24:49 PM
Wednesday, June 13, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with 2% milk- 32g) intra- Gatorade G2 post- small turkey leg, spaghetti squash and baked carrots w/8oz 2% milk. Noise- can’t remember the name of the video.

RC day-
Pendulums-
9x2
9x2
9x2
9x2
9x2

X1-
9x2+9x2
9x2+9x2
9x2+9x2
9x2+9x2
9x2+9x2

X2-
9x2+9x2
9x2+9x2
9x2+9x2
9x2+9x2
9x2+9x2

X3-
9x2+9x2
9x2+9x2
9x2+9x2
9x2+9x2
9x2+9x2

X4-
9x2+9x2
9x2+9x2
9x2+9x2
9x2+9x2
9x2+9x2

Front raise and hold-
2x5sec
2x5sec
2x5sec
2x5sec
2x5sec

Lateral raise and hold-
2x5sec
2x5sec
2x5sec
2x5sec
2x5sec

Punches-
9x2
9x2
9x2
9x2
9x2

Springs-
5x5sec
5x5sec
5x5sec
5x5sec
5x5sec

Lifting- 50 minutes; elliptical- 10 minutes 65 sets.

It was an RC night- things seem to feel a bit better. Left side is still nowhere as strong as the right. Patience, grasshopper. Also, one hour and twenty minutes of yardwork- mainly weeding and raking... ended up being more of a shoulder workout than a shoulder warm up.  :)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 16, 2012, 10:23:24 PM
Schweet- post #100 in this journal. And its teh squats. :ninja:



Saturday, June 16, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with 2% milk- 32g) intra- Cytomax (+beta alanine+Emergen-C) post- Monster Amino+ Creatine+ Glutamine +Taurine. Tunes- CCM workout mix.

Squatterday! (*everything Rep 9)

Zerchers-
9xbar
9x56
9x67
9x78
9x89
9x100
9x111

Back squat-
9x45

Front squat-
9x45

Leg lift-
9x72
9x83
9x94
9x105

Leg curls-
9x72
9x83
9x94
9x105

Leg lift combos-
9x39
9x39
9x39
9x50
9x50
9x50
9x61
9x61
9x61

Leg curl combos-
9x39
9x39
9x39
9x50
9x50
9x50
9x61
9x61
9x61

Standing calf raise-
9x100
9x100
9x100

Decline calf raise-
9xbw
9xbw
9xbw

Elliptical-
15 minutes @LVL 0

Lifting- 45 minutes 41 sets

In the immortal words of Lt. Lake (in Up Periscope), “Balls to the wall, boys!”. Good night for lifting- I forgot my beanie and did a lot of wiping sweat from my eyes. I can’t remember the last time I did a conventional squat, but managed one set tonight; the shoulder must be getting better! Staggered up the stairs to get my post workout bevvie, and staggered back down to post this. Very happy with this session.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 17, 2012, 10:20:04 PM

Sunday, June 17, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with 2% milk- 32g) intra- Cytomax (+beta alanine+Emergen-C) post- TBA Tunes- Meatloaf’s überclassic “Bat Out Of Hell”.

RC night (*all weights Rep 9)
OH press-
9x EZ-curl bar (15lbs)

Halos-
9x medicine ball
9x medicine ball
9x medicine ball

Lateral raises-
9x2
9x2
9x2

Front raises-
9x2
9x2
9x2

Upright rows-
9x2
9x2
9x2

Standing spider curls-
9x2
9x2
9x2

Punches-
9x2
9x2
9x2

X4-
9x2
9x2
9x2
9x2
9x2

Reverse incline flyes-
9x2
9x2
9x2

Incline flyes-
9x2
9x2
9x2

Not really skullcruchers-
9x medicine ball
9x medicine ball
9x medicine ball

Springs-
5x5sec
Planks-
5x10 sec (*5 second rest between each plank)

30 minutes total time 35 sets

First time I’ve tried an OH press in a bit- one set was all I could do; the last two sets of flyes were a little better. So, I have more flexibility, less pain and more strength in my shoulder. I’m feeling a bit more confident that as long as I keep working it but don’t overdo it, the shoulder should get back to normal. Oh, my knee is misbehaving and I’ve got some major quad DOMS. I hate DOMS- good thing I worked today, or I’d be seriously messed up.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 18, 2012, 10:58:49 PM
Monday, June 18, 2012
Chemicals- Pre- Cytosport EvoPro (26g) intra (Tang + beta alanine)

All sets Rep 9 except for planks and 111lb BB bench press

Planks- (5 second pause between planks)
3x5sec

BB Bench-
9xbar
9x67
9x89
5x111
3x111
9x89
9x78
9x78
9x78
9x67
9x67
9x67
9x56
9x56
9x56

Upright BB rows-
9x56
9x67

Standing BB curls-
9x30
9x30
9x30

Total time 45 minutes 21 sets

Got a late start due to truck and knee issues. Truck is okay- had the differentials serviced, as well as alignment, balance and rotation. My knee is another issue- I think its weather-related… it’s a bit inflamed. I took some naproxen this morning, and wrapped it a few times during the day. My shoulder doesn’t want to go beyond 111, so until there’s improvement I think pyramiding is going to be a good option. With the knee acting up, I simplified this session. Next go round should be a bit more “normal.”

Oh, and speaking of "normal"... I make my intra bevvie before anything else, and then put it in the fridge so it has some chill for training time. I was not thinking, and grabbed the Tang instead of Gatorade. By the time I realized what I had done, it was too late.  :-\
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 19, 2012, 10:45:51 PM
Tuesday, June 19, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with 2% milk- 32g) intra- Cytomax (+beta alanine+Emergen-C) post- TBA Tunes- The Breakfast Club OST

Everything Rep ( (except planks)

OH press-
9xbar (EX curl)

DB OH Press (*w/twisting motion)
9x1.5kg
9x1.5kg
9x1.5kg

Lateral raises-
9x1.5kg
9x1.5kg
9x1.5kg

Front raises-
9x1.5kg
9x1.5kg
9x1.5kg

Standing DB rows-
9x1.5kg
9x1.5kg
9x1.5kg

Punches-
9x1.5kg
9x1.5kg
9x1.5kg

X4-
9x1.5kg
9x1.5kg
9x1.5kg

Standing DB spider curls-
9x1.5kg
9x1.5kg
9x1.5kg

Halos-
9x Xerball®
9x Xerball®
9x Xerball®

Busdrivers-
9x Xerball®
9x Xerball®
9x Xerball®

Lying ball toss combos-
9x2, 9x2, 9x2
9x2, 9x2, 9x2
9x2, 9x2, 9x2

Not really skullcrushers-
9x Xerball®
9x Xerball®
9x Xerball®
9x Xerball®
9x Xerball®

Shrugs-
9x100
9x100
9x100

Decline situps-
9xbw
9xbw
9xbw

Side planks-
2x5sec (left)
2x5sec (right)

Total time- 35 minutes, 50 sets

Knee is much better tonight, but not “better” for deads, so it was another RC night. From what I’ve read, RC work can/should be done 3-5 days/week. Dunno, but its nice to go into the dungeon with purpose, and come out with a pump. Tried side planks and busdrivers for the first time tonight… the planks were a bit scary on my weak shoulder, which is why they were only 5 seconds. Busdrivers I really like- the Xerball® is my 6lb medicine ball (manufactured by SPRI) which has a pair of integrated handles. It is one of the best tools I’ve got for RC work, because it keeps my arms in place while working- and the left and right sides get equal training.

Pump=good. :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on June 20, 2012, 03:11:01 AM
What did you think to the busdrivers Hoch?
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 20, 2012, 10:53:52 AM
I liked them very much. I was pleasantly surprised at the workout I got from them- they're a perfect follow up to the halos.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 21, 2012, 12:22:33 AM
Wednesday, June 20, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with 2% milk- 32g) intra- Cytomax (+beta alanine+Emergen-C) post- (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine)

*Everything=Rep 9

BB bench-
9xbar
9x67
9x78
9x89
9x100
9x111
9x89
9x89
9x78
9x78
9x78
9x67
9x67
9x67

Preacher curls-
9x42
9x48*

DB pullovers-
9x10
9x10
9x10

DB spider curls-
9x10
9x10
9x10
9x10
9x10

Total time 1 hour 20 minutes  24 sets

Very happy with tonight’s session. 111 seems to be where I’m stuck right now on the bench, but I’m happy with that. As my shoulder improves, I’ll consider bumping that up. PR on the preacher curls- this makes me very happy. Not a lot of sets (relatively speaking) tonight, but there were lots of plate changes. Showed snookums how to do pullovers and preacher curls.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 22, 2012, 01:05:09 AM
5 days in a row lifting. That's some sort of record for me... I took Thursday off.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 22, 2012, 09:40:15 PM
Friday, June 22, 2012

Chemicals- Pre- Cytosport EvoPro (26g) + MRI Black Powder; intra (Cytomax + beta alanine + EmergenC), post- TBA. Noise- Halo 2 OST

RC+ conditioning night

Pendulums-
9x1.5kg
9x1.5kg
9x1.5kg

Xerball® pullovers-
9x6
9x6
9x6

Xerball® busdrivers-
9x6
9x6
9x6
9x6
9x6
9x6

Xerball® halos-
9x6
9x6
9x6
9x6
9x6
9x6

Incline reverse DB flyes-
9x1.5kg
9x1.5kg
9x1.5kg

Incline DB flyes-
9x1.5kg
9x1.5kg
9x1.5kg

Ball toss combos
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

X4-
9x1.5kg
9x1.5kg
9x1.5kg

Punches-
9x1.5kg
9x1.5kg
9x1.5kg

OH press-
9x EZ curl
9x EZ curl

Springs-
3x10sec

Spider curls-
9x10
9x10
9x10

Side planks-
2x5sec
2x5sec

Planks-
4x5sec

Lying side raises-
3x9
3x9
3x9
3x9
3x9
3x9

Bicycles-
3x9
3x9
3x9

Total time- 45 minutes  57 sets

Being forced to do RC work has shown me the value of conditioning. I don’t get on the elliptical as often as I should, and with the 90+ temperatures we’ve been having my enthusiasm for outdoor training has been seriously dampened. So, putting conditioning in with RC gives me a very nice session, and is contributing to my weight loss and overall fitness goal.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 25, 2012, 11:27:21 PM
Monday, June 25, 2012
Chemicals- Pre- Cytosport Muscle Milk + 12oz 2% milk (28g) + MRI Black Powder; intra- Gatorade G2 + beta alanine. Noise- Eureka on SyFy

Elliptical-
Time 16:21 Watts 20 Distance 1.2 miles Kcal 151

*All weights Rep 9

Xerball® pullovers-
5x9x6
Xerball® halos-
3x9x6
3x9x6

Xerball® busdrivers-
3x9x6
3x9x6

Ball toss combos-
3x9x2
3x9x2
3x9x2
3x9x2
3x9x2

Punches (jabs)-
5x9x2

X4-
5x9x2

Punches (uppercut)-
5x9x2

Lateral raises-
5x9x2

Front raises-
5x9x2

Upright rows-
5x9x2

Spider curls-
10x10x2

Total lifting time- 45 minutes Sets- 72?!?!?!?!?!

I had a chance to talk with a physical therapist briefly today, and although the meeting was informal, she gave me some good advice. Coupling that with some research I’ve been doing, personal observations, and weekly weigh-ins, I’m going to focus on dropping fat rather than adding muscle. I’ve noticed that although my clothes are fitting better and I’m generally fitter, I really need to shed some weight: I’ve been @~258 for the past four weeks, so its time to start moving the scale in the proper direction. So, although today was primarily an RC day, I’m thinking that high volume/lower weight is going to be the focus for the foreseeable future.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 27, 2012, 01:50:36 AM
Tuesday, June 26,2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with 2% milk- 32g) intra- Cytomax (+beta alanine+Emergen-C)

Incline BB bench-
9xbar
9xbar
9xbar
9xbar

BOR-
9xbar
9xbar
9xbar
9xbar
9xbar

Incline DB bench-
9x10
9x10
9x10

1 arm DB rows (per arm)-
9x10
9x10
9x10
9x10
9x10

1 arm preacher curls (per arm)-
9x10
9x10

Elliptical- Time 20 minutes Watts 52 Distance 1.61 miles Calories 230

Total lifting time 25 minutes 24 sets

A pretty lackluster session as far as weights go; my shoulder is a bit sore tonight. On the fat burning front, I’m putting the elliptical through its paces- tonight I tried a program called “plateau” (the machine has several preprogrammed settings, and I think I’ll try all of them). I got a good sweat going on that one.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 27, 2012, 11:41:06 PM
Wednesday, June 27, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with 2% milk- 32g) intra- Twinlab Endurance Fuel, post- mutant chicken breast

Situps-
9xbw
9xbw
9xbw
9xbw
9xbw

Xerball® pullovers
9x6
9x6
9x6
9x6
9x6

Ball toss combos-
3x9x2
3x9x2
3x9x2
3x9x2
3x9x2
 
Elliptical- 194kcal 18:55 minutes 1.5 miles 
Total time ~45 minutes

Screwy session tonight. ‘Nuff said. >:( ???
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 28, 2012, 09:44:59 PM
Thursday, June 28, 2012
Chemicals- Pre- Cytosport EvoPro (26g) intra- Twinlab Endurance Fuel

Rep 9 all the way.

Zercher squats-
9x56
9x67
9x78
9x89
9x100
9x100

Good mornings-
9xbar
9xbar

Leg lift combos SS w/Leg curl combos
9x39
9x39
9x39
9x39
9x39
9x39
9x50
9x50
9x50
9x50
9x50
9x50
9x61
9x61
9x61
9x61
9x61
9x61

Calf raises-
9x100
9x100
9x100

Decline calf raises-
9xbw
9xbw
9xbw

Elliptical- “Pikes Peak” program L02 25 minutes 32 watts 1.7 miles 239 kcal 5.6mph
Total time- 75 minutes

Good session tonight. Squats were okay… knees were stiff and uncooperative initially. The combos supersetted with combos was both a lot of fun and efficient: I’m essentially getting six exercises in per weight. I may make this a regular feature of my program. Speaking of programs, I very much liked the “Pikes Peak” program on the elliptical.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on June 30, 2012, 10:46:23 PM
Saturday, June 30, 2012
Chemicals- Pre- Cytosport EvoPro (26g) + 7oz (~43g protein) bs chicken breast intra- Twinlab Endurance Fuel

Elliptical- 30 minutes 21 watts 2.1 mi 273 kcal 7.7mph “Ride In The Park” program
Pendulums- 3x9xbw
X4- 3x9xbw
Punches (crosses)- 5x9xbw
Punches (jabs)- 5x9xbw
Jumping jacks- 3x9
Side raises- 5x9xbw
Front raises-5x9xbw
Bicycles- 3x9xbw

Total time (elliptical + RC stuff) ~50 minutes

RC and conditioning night. I’m experimenting with the different elliptical programs that are available on our machine- the one I did tonight was a fairly easy one. I got up to 30 minutes and may stay there for a bit, testing out various programs and varying the difficulty.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 01, 2012, 10:34:12 PM
Sunday, July 01, 2012
Chemicals- Pre- Cytosport Muscle Milk + 12oz 2% milk (28g) + MRI Black Powder; intra- Twinlab Endurance Fuel; post- O.N. CGT-10 + BCAA’s Noise- Halo 2, pt 2 OST

*Everything Rep 9

Incline BB bench-
9xbar
9xbar
9xbar
9xbar
9xbar
9x50
9x50
9x50
9x50
9x50

Upright BB rows-
9x50
9x50
9x50

BOR-
9x50
9x50
9x50

DB preacher curls-
9x10
9x10
9x10
9x10
9x10
9x10

1 armed DB rows-
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20

Total time ~25 minutes 32 sets

I got home late from work tonight but wanted to keep the training momentum I feel I’ve established going so I had a short, simplified session. I don’t think I experienced any pains while benching- I suppose there is something to not doing BB flat bench for shoulder health. I was very pleased with the DB preacher curls- its not a lot of weight, but previously my left arm had been wandering all over the place and I needed to support it with the right, but tonight I got three sets out, mostly unaided. I think my shoulder may be getting better!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 03, 2012, 12:36:56 AM
Monday, July 02, 2012
Chemicals- - Pre- ON Gold Standard Mocha Cappuccino (with 2% milk- 32g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC; post- O.N. CGT-10 + BCAA’s + Tang. Noise- Eureka

RC+ conditioning- all sets Rep 9

Pendulums-
9x2
9x2
9x2
9x2
9x2

Xerball® pullovers-
9x6
9x6
9x6
9x6
9x6

Xerball® halos-
9x6
9x6
9x6
9x6
9x6

Xerball® busdrivers-
9x6
9x6
9x6

Reverse incline DB flyes-
9x2
9x2
9x2
9x2
9x2

Incline DB flyes-
9x2
9x2
9x2
9x2
9x2

X4-
9x2
9x2
9x2
9x2
9x2

Punches (jabs)-
9x2
9x2
9x2
9x2
9x2

Punches (crosses)-
9x2
9x2
9x2
9x2
9x2

Knee kicks-
9xbw
9xbw
9xbw
9xbw
9xbw

Total time 50 minutes  48 sets

It feels like progress is being made; my left shoulder is still definitely weaker than my right, but I was able to hold a 12 pack of cans out to my wife on our shopping trip today. I can also pour milk out of a full carton without much too much difficulty. No OH presses today because I forgot to throw them in the mix.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 07, 2012, 12:41:09 AM
Friday, July 06, 2012
Chemicals- - Yoplait Greek yogurt (12g) + Cytosport Muscle Milk + 12oz 2% milk (28g); intra- Twinlab Endurance Fuel + EmergenC. Noise- Halo 2 OST

*Everything Rep 9

Incline BB bench-
9xbar
9xbar
9xbar
9xbar
9xbar
9x50
9x50
9x50
9x50
9x50
9x56
9x56
9x56
9x56
9x56

Upright CG BB row-
9x56
9x56
9x56
9x56
9x56

1 arm DB row-
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20

DB preacher curls-
9x10
9x10
9x10
9x10
9x10
9x10
9x10
9x10
9x10
9x10

Incline DB bench-
9x12
9x12
9x12

Time- 40 minutes  43 sets

I did deads Thursday. Horrendous, pathetic and weak- not recorded. Tonight was much better, although my shoulder started to complain near the end of the session.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 07, 2012, 10:09:05 PM
Saturday, July 07, 2012
Chemicals- Pre -Cytosport Muscle Milk + 12oz 2% milk (28g); intra- Twinlab Endurance Fuel. Noise- Queensrÿche’s “Empire”

SLDL-
5xbar
5x56
5x67
5x78
5x89
5x100
9x111
9x122

Bicycles-
9xbw
9xbw
9xbw
9xbw
9xbw

Side leg raises-
9xbw
9xbw
9xbw
9xbw
9xbw
9xbw

Total time- 30 minutes  19 sets

Well, this session doesn’t look very impressive on paper, but I’m happy with it. I dunno if deads are a mental block with me, but I had my head in it tonight and am happy with the results. My knees have been somewhat stiff lately, so I decided to go with SLDL’s and have “fresh” knees for squats.

*I overdid it a bit on last night's bench- shoulder is somewhat sore.  :(
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on July 08, 2012, 07:43:03 AM
Popped in to say hello hoch. See you are still after it. Good deal.  Easy with the RC bro'.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 09, 2012, 01:19:58 AM
Popped in to say hello hoch. See you are still after it. Good deal.  Easy with the RC bro'.

Thanks! Its gettin' better (*I think!)
[youtube]The Beatles - Getting better (http://www.youtube.com/watch?v=waImFgAm7Cc#)[/youtube]

Sunday, July 08, 2012

Elliptical- 17 watts 2.9 mi 372kcal 4.4mph

Just a bit of cardio tonight. I'm trying to do this more; I'm just not as consistent with it as I'd like.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 10, 2012, 12:55:13 AM
Monday, July 09, 2012
Chemicals- Pre- Cytosport EvoPro (26g) intra- Twinlab Endurance Fuel + EmergenC Noise- Syfy’s “Eureka”

*Everything Rep 9
RC + conditioning

Pendulums-
9x2
9x2
9x2
9x2
9x2

X4-
9x2
9x2
9x2
9x2
9x2

Jumping Jacks-
9xbw
9xbw
9xbw
9xbw
9xbw

Ball toss combos-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Xerball® pullovers-
9x6
9x6
9x6
9x6
9x6

Xerball® halos-
9x6
9x6
9x6
9x6
9x6

Xerball® busdrivers-
9x6
9x6
9x6
9x6
9x6

OH press (EZ curl)-
9x15
9x15
9x15

Elliptical- 5 minutes

Total time- 60 minutes 47 sets

It was nice to get in a few sets of overhead presses; I believe I should have somre serious DOMs tomorrow morning.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 11, 2012, 09:34:56 AM
Tuesday, July 10, 2012
Chemicals- Pre ON Gold Standard Mocha Cappuccino (with 2% chocolate milk- 32g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC Noise- TV was on

Zercher squats-
9xbar
9x67
9x78

Leg lift combos SS/w Leg curl combos
9x39
9x39
9x39
9x39
9x39
9x39
9x50
9x50
9x50
9x50
9x50
9x50

Leg lifts-
9x61
9x72
9x83

Leg curls-
9x61
9x72
9x83

45 minutes  21 sets
I was weak-kneed. I still don’t have a good answer to doing squats and deads. One day of recovery is not enough between squats and deads- although it is enough for bench pressing.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: taylor9569 on July 11, 2012, 05:42:57 PM
Hey Hoch.

Good work going on in here.

Hope your shoulder keeps playing nice. Mines been a bastard this week, just wouldn't play nice at all >:(
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 11, 2012, 06:23:26 PM
Funny you should mention that... (well, not really). It's feeling a little funky right now. I think maybe some bench pressing might help out, though!

And, I'm serious about that. It feels good to put some pressure on it- I just have to have the right amount dialed in. ::)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on July 11, 2012, 06:40:55 PM
Hoch,  if you get a chance check out the link. I tried it (on myself-no Doc's) and it really helps.
It is not a cure, but it helps. http://triggerpointbook.com/ (http://triggerpointbook.com/)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 12, 2012, 12:13:54 AM
Hoch,  if you get a chance check out the link. I tried it (on myself-no Doc's) and it really helps.
It is not a cure, but it helps. [url]http://triggerpointbook.com/[/url] ([url]http://triggerpointbook.com/[/url])

Thanks- I'll check it out. And now, ...


Wednesday, July 11, 2012
Chemicals- Pre ON Gold Standard Mocha Cappuccino (with 2% chocolate milk- 32g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC Noise- Europe’s “The Final Countdown”.

Incline DB bench press-
9x20
9x20
9x20

Incline BB bench press-
9xbar
9xbar
9xbar
9x50
9x50
9x50
9x56
9x56
9x56
9x61
9x61
9x61
9x67
9x67

One arm DB rows-
2x9x20
2x9x20
2x9x20
2x9x20
2x9x20
2x9x20

Reverse incline DB flyes-
9x1.5kg
9x1.5kg
9x1.5kg

Incline DB flyes-
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

Total time 40 minutes  31 sets

Very happy with tonight’s session; I probably could have done a bit more but I’ve been devoting a lot of time to job searching, and that is my priority right now. The last set of DB presses and the last two sets of BB raises my shoulder was a bit twitchy, but it was the “its time to stop” rather than “ OUCH!” sort of twitchy. The flyes were all pretty gentle and controlled, while the presses were explosive… very, very happy with how tonight went.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 15, 2012, 11:41:06 PM
Sunday, July 15, 2012
Chemicals- Pre Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC; post Monster Amino + Creatine+ l-glutamine+ l-taurine; Noise- Europe’s “The Final Countdown”.

Everything Rep 9

Zercher squats-
9x67
9x78
9x89
9x100

Good mornings-
9xbar
9xbar

Leg lift combos ss/w leg curl combos-
9x39
9x39
9x39
9x39
9x39
9x39
9x50
9x50
9x50
9x50
9x50
9x50
9x61
9x61
9x61
9x61
9x61
9x61

Leg lifts-
9x72
9x83
9x94
9x105

Leg curls-
9x105
9x94
9x83
9x72

Standing calf raises-
9x100
9x100
9x100

Decline standing calf raises-
9xbw
9xbw
9xbw

Lying leg lifts-
9xbw
9xbw
9xbw
9xbw
9xbw
9xbw

Bicycles-
9xbw
9xbw
9xbw

Total time 50 minutes  47 sets

Very happy with this evening’s training; knees were 100%. I changed up the leg curls and lifts just a bit, going up with the weight on the lifts, and then starting with the max weight on the curls and doing (I think) drop sets. 
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on July 16, 2012, 07:21:38 AM
Sunday, July 15, 2012
Chemicals- Pre Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC; post Monster Amino + Creatine+ l-glutamine+ l-taurine; Noise- Europe’s “The Final Countdown”.

Everything Rep 9

Zercher squats-
9x67
9x78
9x89
9x100

Good mornings-
9xbar
9xbar

Leg lift combos ss/w leg curl combos-
9x39
9x39
9x39
9x39
9x39
9x39
9x50
9x50
9x50
9x50
9x50
9x50
9x61
9x61
9x61
9x61
9x61
9x61

Leg lifts-
9x72
9x83
9x94
9x105

Leg curls-
9x105
9x94
9x83
9x72

Standing calf raises-
9x100
9x100
9x100

Decline standing calf raises-
9xbw
9xbw
9xbw

Lying leg lifts-
9xbw
9xbw
9xbw
9xbw
9xbw
9xbw

Bicycles-
9xbw
9xbw
9xbw

Total time 50 minutes  47 sets

Very happy with this evening’s training; knees were 100%. I changed up the leg curls and lifts just a bit, going up with the weight on the lifts, and then starting with the max weight on the curls and doing (I think) drop sets.

Strong w/o - leg curls and zerchers going up.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 16, 2012, 04:55:36 PM
Thanks- knees were good last night. Shoulder has more ROM, too, so I'm hoping to make back squats and good mornings a regular feature of training again.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 17, 2012, 11:49:25 AM
Monday, July 16, 2012
Chemicals- Pre Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC; noise- the final episode of “Eureka”.

*Everything Rep 9- RC/shoulder night

Pendulums-
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

Xerball® pullovers-
9x6
9x6
9x6
9x6
9x6

1 arm Xerball® pullovers-
9x6
9x6

OH press-
9x15
9x15
9X15

Xerball® busdrivers-
9x6
9x6
9x6

Incline DB reverse flyes-
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

Reverse DB flyes-
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

Ball toss combos-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

X4-
9x2
9x2
9x2
9x2
9x2

Upper cuts-
9x2
9x2
9x2
9x2
9x2

Jabs-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Lateral DB raise-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Front DB raise-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Total time 75 minutes  80 sets

Last night’s work. I woke up more sore than DOMsy, which is what I anticipated. Rehab work seems to be going well, judging by the number of sets. OH presses with an empty EZ curl are also a bit easier; I’m thinking I may start adding some weight next session.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 19, 2012, 01:07:50 AM
Wednesday, July 18, 2012
Chemicals- Pre Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC

Deads-
5x100
5x125
5x145
5x165
5x165

Good mornings-
9xbar
9xbar

Situps with 22lb plate
9x
9x
9x

Planks-
x10sec
x10sec
x10sec
x10sec

Total time ~30 minutes 14 sets
Training was not spectacular this evening. I think deads are just my least favorite major exercise to do. Whatever- it was an improvement over the last dead session.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 19, 2012, 11:28:19 PM
 >:( Unscheduled day off- got home very late.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 20, 2012, 10:45:48 PM
Friday, July 20, 2012
Chemicals- Pre Greek yogurt (11g) +Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC. Noise- Asia’s debut “Asia”

Rep 9 all the way!!

BB incline bench-
9xbar
9x67
9x78
9x89
9x89
9x89
9x84
9x78
9x73
9x73
9x67
9x67
9x67
9x62
9x62
9x55
9x55
9x55
9x50
9x50
9x50
9xbar
9xbar
9xbar

Standing row (EZ curl)-
9xbar
9x20
9x26
9x37
9x48
9x48
9x59*

Standing EZ bar curls-
9xbar
9x20
9x26
9x31
9x37
9x37
9x37*

1 arm DB rows-
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20

75 minutes  48 sets

Best session in some time. Kept it simple and kept going until I couldn’t go anymore. Nice pump, too.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 21, 2012, 04:21:39 PM
Saturday, July 21, 2012
Chemicals- Pre- Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC; post- 1 cup cottage cheese (26G). Noise- Europe’s “The Final Countdown”

Everything Rep 9

Zerchers-
9xbar
9x67
9x78
9x89
9x100
9x111
9x100
9x89

Good Mornings-
9xbar
9xbar

Leg Lift combos
9x39
9x39
9x39
9x50
9x50
9x50
9x61
9x61
9x61

Leg Curl combos-
9x61
9x61
9x61
9x50
9x50
9x50
9x50
9x50
9x50

Leg Lifts-
9x72
9x83
9x94
9x105

Leg Curls-
9x105
9x94
9x83
9x83

Total time 40 minutes   36 sets

Back to back excellent sessions. Still tweaking the training to maximize my lifting time- on the bottom of the pyramid sets, instead of dropping down to the starting weight, I’m doubling up on a higher weight. Couldn’t do it on the squats, though- legs were no longer cooperating. On the plus side of the squats, though, I added weight and doubled the number of sets I did vs. the last session.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 28, 2012, 01:15:15 AM
Just an FWIW update- no training for the past several days. I was out of town attending a very interesting training seminar hosted by Michelin.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 28, 2012, 10:08:58 PM
Saturday, July 28, 2012
Chemicals- Pre- Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC; post- a couple of 90% lean ground beef patties. Noise- “Power Rock”

Everything Rep 9

Incline BB bench-
9xbar
9x50
9x56
9x61
9x67
9x72
9x78
9x89
9x89
9x84
9x78
9x72
9x72

BOR-
9xbar
9x50
9x56
9x61
9x61

1 arm DB row-
9x30
9x30
9x30
9x30
9x30
9x30
9x30
9x30

Standing BB curl-
9x30
9x30

Standing BB row-
9x30
9x30
9x30

Incline flyes-
9x10
9x10
9x10

Incline DB press-
9x10
9x10
9x10

Total time 60 minutes  37 sets

Very happy with this session; it was a little light but with a week long layoff due to travel, I was very pleased. I was especially happy with flyes (considering my iffy shoulder, which is much better!)   
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on July 29, 2012, 09:54:54 PM
Sunday, July 29, 2012
Chemicals- Pre- Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC. Noise- Nightwish “Dark Passion Play”

Deads-
5x125
5x145
5x145
5x145
5x145
5x125

Good mornings-
9xbar
9x50

Leg curls-
9x72
9x72
9x72
9x72
9x72

Total time 30 minutes  13 sets

 >:( Lame session.  >:( Not enough sleep last night and work was odd today. I got home and it took me forever to get going. Good mornings are getting a bit better- I may need to do these more often just to get more flexibility in my shoulder (that is what seems to be limiting the number of sets).
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 01, 2012, 06:27:02 PM
Tuesday, July 31, 2012
 Chemicals- Pre- Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC. Noise- “Workout 80’s Party”

Rep 9 all around

Pendulums-
9x1.5kg
9x1.5kg
9x1.5kg

Xerball® pullover combos-
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6

Xerball® halos-
9x6
9x6
9x6

Xerball® busdrivers-
9x6
9x6
9x6

OH press-
9x EZ curl bar(15lbs)
9x20
9x26
9x26

Reverse incline DB flyes-
9x12
9x10
9x10

Incline DB flyes-
9x10
9x10

Ball toss combos-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

X4-
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

Uppercuts-
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

Jabs-
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

Lateral raises-
9x1.5kg
9x1.5kg
9x1.5kg

Front raises-
9x1.5kg
9x1.5kg
9x1.5kg
Upright DB rows-
9x1.5kg
9x1.5kg
9x1.5kg

Total time- 45 minutes  64 sets

Good session, but I started really late- truck issues. Combos are a superset of the same exercise, performed doing left, then right, then both arms (or legs). Since this my RC night, weight isn’t super important to me; having said that, I’m very pleased to be using (relatively) heavier weights and keeping up the rep counts. And, FWIW, the music is perfect for sessions like this.

*Today (Wednesday) is squatterday, baby. :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 02, 2012, 11:47:24 PM
Wednesday, August 1, 2012
Chemicals- Pre- Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC. Noise- “Power Ballads”

Squats-
9xbar
9x56
9x67

Zerchers-
9x78
9x89
9x100
5x111
5x122
4x100

Leg lift combos-
9x39
9x39
9x39
9x50
9x50
9x50
9x61
9x61
9x61
9x72
9x72
9x72

Standing calf raises-
9x125
9x125
9x125

Standing decline calf raises-
9xbw
9xbw
9xbw

Lying side leg raises-
9xbw
9xbw
9xbw
9xbw
9xbw
9xbw

Lying front leg lifts-
9xbw
9xbw
9xbw

Bicycles
9xbw
9xbw
9xbw

Total time- 40 minutes  39 sets

I was slightly unhappy with this session- it had been my intent to do 9x11, but just couldn’t get it. On the plus side, I did get in a set at 122, and three sets of back squats, so I think that’s progress. I was reviewing some Wendler info I had, and moving leg curls to dead day- which is where they are in 5/3/1.   
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 03, 2012, 09:13:01 PM
Friday, August 03, 2012
Chemicals- Pre- Cytosport Evopro (26g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC. Noise- Europe’s “The Final Countdown”

Incline BB bench-
9xbar
9x56
9x67
9x78
9x89
9x100
5x100
5x89
9x78
9x67
9x67

1 arm DB rows-
5x40
5x40
5x40
5x40
5x40
5x40
5x40
5x40
5x40
5x40

Standing BB curl-
9x30
9x30
9x30

BOR-
9x55
9x55

Incline DB press-
9x30
7x30
45 minutes  28 sets

All around pleased with tonight’s session- shoulder/RC is getting stronger, although the 7x30 DB set was a bit of a phail. Felt good to hit 100# with the barbell. :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 08, 2012, 02:38:12 AM
Monday, August 06, 2012
Chemicals- Pre- 3 chicken drumsticks + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC, post- several BS chicken breast pieces.

RC + shoulder night

Pendulums-
9x14
9x14
9x14

OH press (EZ curl)-
9xbar
9x20
9x26
9x31
9x36
9x41
9x47
5x52
5x57*

Leg curl combos-
9x39
9x39
9x39
9x50
9x50
9x50
9x61
9x61
9x61

Leg curls-
9x72
9x83
9x94
9x105

Bus drivers-
9x6
9x6
9x6

Halos-
9x6
9x6
9x6

Pullover combos-
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6

Ball toss combos-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Incline DB flyes-
9x10
9x10
9x10

Reverse Incline DB flyes-
5x10
5x10
5x10

Total time 75 minutes  55 sets

Outstanding session- PR on the OH press felt super good! Also using relatively heavy weights on the pendulums indicated progress/healing of the shoulder/RC.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 08, 2012, 02:38:47 AM
Tuesday, August 07, 2012
Chemicals- Pre- Cytosport Muscle Milk + 12oz 2% milk + 6oz vanilla Greek yogurt (40g) + MRI Black Powder; Intra- Twinlab Endurance Fuel + EmergenC, post- 2x BS chicken breast pieces. Noise- Olympic Women’s Beach Volleyball semifinals… great match between USA and China.

Conditioning session

Weighted situps-
9x22
9x22
9x22

Planks-
5x10sec

Jumping jacks-
40 reps

Elliptical- 45 minutes Lvl 2, 23 watts 3.3 miles, 423 kcals 4.9 mph

Total time ~50 minutes 

I had originally planned on doing deads tonight, but knees were  bit iffy, so I did some conditioning (which I’ve been planning on doing for some time!)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 12, 2012, 12:34:43 AM
Saturday, August 11, 2012
Chemicals- Pre- Cytosport Muscle Milk + 12oz 2% milk + 6oz vanilla Greek yogurt (46g) + MRI Black Powder; Intra- Twinlab Endurance Fuel + EmergenC. Noise- Katrina & the Waves.

80’s FTW! Rep 9 unless otherwise indicated

Incline BB bench-
9xbar
9x56
9x67
9x78
9x89
9x89
9x78
9x67
9x67

1 arm DB rows-
9x40
9x40
9x40
9x40
9x40
9x40
9x40
9x40
9x40
9x40
9x40
9x40

Standing BB curls ( E-Z curl)-
9x26
9x31
9x37
9x42

BOR-
9x55
9x55
9x55

Incline DB press-
9x20
9x20
9x20

Spider curls-
9x12
9x12
9x12

Total time- 40 minutes  Sets- 34

Bench was disappointing tonight. Work has been odd this week, so training has been off. The rest of tonight’s session was really good, though: sets and reps are improving on some other exercises.

:ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 14, 2012, 01:31:44 AM
Monday, August 13, 2012
Chemicals- Pre ON Gold Standard Mocha Cappuccino (w/2% milk- 32g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC post- 5g creatine+ 6g taurine+ 5g glutamine. Noise- Katrina and the Waves “Anthology”.

SLDL-
9x45
9x55
9x65
9x75
9x85
9x95
9x105
9x115
9x125

Good mornings (Oly bar)-
9xbar
9xbar
9xbar

DB side bends-
5x60*
5x60
5x60
5x60
 
Leg lift combos-
9x39
9x39
9x39
9x50
9x50
9x50
9x61
9x61
9x61
9x72
9x72
9x72

Leg lifts-
9x83
9x94
9x105

Decline weighted situps
9x22
9x22
9x22

Total sets 34 total time 50 minutes

It was time to change things up a bit- deadlifts had become dreadlifts. Doing deads had gotten to be a chore and progress was definitely stalled. And, recovery time is a bit of an issue, so I switched to SLDL’s… and I ended up having a fantastic session tonight. I got in more sets and more reps (vs the last dead session), and I think I got my dead mojo back. I tried DB side bends for the first time tonight- I think 60lbs is as much as my handle will hold. It was a good start. 
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on August 14, 2012, 08:58:40 AM
Dead Mojo: Good Thing 8)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 15, 2012, 01:01:18 AM
Tuesday, August 14, 2012
Chemicals- Pre ON Gold Standard Mocha Cappuccino (w/2% milk- 32g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC; post- ON CGT-10. Noise- TV

Pendulums-
9x14
9x14
9x14

OH press (EZ curl)-
9xbar
9x20
9x26
9x31
9x37
9x42
9x48
9x53
5x58
5x58
9x37
9x37

Leg curl combos-
9x39
9x39
9x39

Bus drivers-
9x6
9x6
9x6

Halos-
9x6
9x6
9x6

Pullover combos-
9x6
9x6
9x6

Ball toss combos-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Incline DB flyes-
9x10
9x10
9x10

Incline reverse DB flyes-
9x10
9x10
9x10

Springs-
4x10sec

Total time 80 minutes  43 Sets

Another good session. At the heaviest weight, my shoulder was making a little noise, but it feels fine. I’m moving the leg curls to squat day- legs are still wobbly from last night’s workout.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 18, 2012, 10:51:57 PM
Saturday, August 18, 2012
Chemicals- Pre ON Gold Standard Mocha Cappuccino (w/2% milk- 32g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC; post- ON CGT-10. Noise- Asia’s “Asia”

Yardio- 45 minutes cutting grass and pulling weeds

Squats-
9xbar
9x56
9x67
9x78
9x89

Zercher squats-
9x100
9x89
9x84

Leg curl combos-
3x39
9x39
9x39
9x44
9x44
9x44
9x50
9x50
9x50
9x55
9x55
9x55
9x61
9x61
9x61

Leg curls-
9x72
9x83
9x94

Lying leg raises-
9xbw
9xbw
9xbw
9xbw
9xbw
9xbw
9xbw
9xbw
9xbw
9xbw

Total time 45 minutes  36 sets

I had an unplanned extra few days off due to a change in my work schedule. The last few days I’ve been moving tires and batteries around at work, so they were not completely “off” days. I’m still tweaking my program; my weight is pretty stable but I’m adding some good bulk. I had been shooting for a two days on, one off schedule, but with the increased intensity this is not looking very practical, so I’m going to try two on, two off. I think this will allow for more progress.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on September 01, 2012, 01:36:15 AM
Friday, August 31, 2012
Chemicals- Pre ON Gold Standard Mocha Cappuccino (w/2% milk- 32g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC. Noise- Whitesnake’s self-titled “Whitesnake”

*Everything Rep 9

OH presses-
3x9xEZ curl
3x9x20
3x9x26
3x9x31

Incline DB flyes-
9x10
9x10
9x10

Rev incline DB flyes-
9x10
9x10
9x10

Pullover combos-
9x9x6
9x9x6
9x9x6

Ball toss combos-
9x9x2
9x9x2
9x9x2

Halos-
9x6
9x6
9x6

Bus drivers-
9x6
9x6
9x6

Side DB raises
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

Front DB raises-
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

Spider curls-
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

Punches-
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg
9x1.5kg

X4-
9x1.5kg
9x1.5kg
9x1.5kg

Springs-
2x10 seconds

40 minutes  ~54 sets

Slightly short session… another late start. This past week or so has been a mess as far as training is concerned, although shoulder night was pretty good- probably my favorite session right now, as there is very little time wasted changing weights, so very little time between sets. I also picked up the tempo quite a bit on the primary exercise, making it very explosive and very fast. I’m experimenting with a new set structure (new for me, anyway). I call it “triads”: instead of pyramiding up on every set of the day’s primary exercise, I’m starting out with a bare bar and doing three sets, very rapidly with little rest between sets, then adding a small amount of weight, and repeating until I cannot get a full three sets.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on September 04, 2012, 09:08:17 PM
I didn't want this to sink too far down... an update is a valid entry in my mind, so...

Yesterday (Monday) was supposed to be squatterday, but my knee was acting up. Dunno what's up with that, but I nearly fell backwards with an empty bar, and called it a night.

No insurance, no heroics. I got 15 minutes in on the elliptical, and another 45 minutes of yardio. Tonight- knee still acting up, so nothing. 45 minutes of yardio. If my knee is still wiggy tomorrow, it'll be either SLDL's or shoulder/arms.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on September 13, 2012, 12:44:09 AM
Wednesday, September 12, 2012
Pre- Monster Absolutely Zero

Incline bench-
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar

This week is the first week of two contract jobs. Up between 6 and 7, home between 10 and midnight. Training sessions Mon-Fri will be short like this; the weekend is to be decided. I’m not sure how this is going to go, so I’m just going to start with the basics and see how I can get moving, stay motivated and get some sleep in somewhere.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on September 14, 2012, 12:52:16 AM
Thursday, September 13, 2012
Pre- Monster Absolutely Zero; intra- water

SLDL-
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar

I’m starting to tweak this already. Friday is going to be an off night, with Saturday and Sunday being full body push or pull nights. Depending on the intensity of the weekend sessions, the off day might make more sense on Monday. I’ll figure it out as I go, I suppose.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: FLEX on September 20, 2012, 07:51:25 PM
bump


:ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on September 22, 2012, 09:58:25 PM
Thanks. I've been erratic- even by my past standards-  at training. Work (both jobs) has been great, but it's absolutely torpedoed my training. I am going to try something different this coming week: going straight from one job to the other M-Th. Theoretically, this should do two things:

1) Give me a few more at my evening job, and

2) Give me the chance to come home early enough to get regular training sessions in during the week.

Hopefully this works- I think it stands a pretty decent chance.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on September 23, 2012, 12:21:54 PM
Tough schedule. Hope you find a way to keep going.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on September 24, 2012, 08:59:53 AM
Well, I'm trying...

Sunday, September 23, 2012
Chemicals- Pre ON Gold Standard Mocha Cappuccino (w/2% milk- 32g); + MRI Black Powder; intra- Twinlab Endurance Fuel + EmergenC. Noise- Bon Jovi’s “Slippery When Wet”

Pullover combos-
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6

Ball toss combos-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Halos-
9x6
9x6
9x6

Bus drivers-
9x6
9x6
9x6

Springs-
3x10sec

Medicine ball toss-
9x6
9x6
9x6
9x6
9x6

OH press-
9x EZ curl
9x EZ curl
9x EZ curl
9x20
9x20
9x20
9x26
9x26
9x26
9x31
9x31
9x31

Medicine ball raise combos-
3x9x6
3x9x6
3x9x6
3x9x6

Incline flyes-
9x10
9x10
9x10

Revers incline flyes-
9x10
9x10
9x10

Decline situps-
9xbw
9x1.25kg
9x2.5kg
9x5kg

DB side bends-
9x40
9x40
9x40
9x40
9x40
9x40
9x40

Mini beast mode.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 01, 2012, 12:23:32 AM
New avi. Muscular Beaver. Yeah, baby! :ninja:
Sunday, September 30, 2012
Intra- 32oz Powerade and water. Tunes- Meatloaf’s signature “Bat Out Of Hell”

Pullover combos-
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6

Medicine ball toss-
9x6
9x6
9x6

Medicine ball combos-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Halos-
9x6
9x6
9x6

Bus drivers-
9x6
9x6
9x6

Springs-
3x10 sec

OH presses-
9xEZ curl
9x20
9x26
9x32
9x37

Medicine ball raise combos-



3x9x6 Left lateral
3x9x6 Left front
3x9x6 Right front
3x9x6 Right lateral

Incline CGBP (thumbs touching)-
9x37
9x42
9x48
9x53

Incline flyes-
9x10
9x10
9x10

Leg lift combos-
9x39
9x39
9x39
9x50
9x50
9x50

Superset SLDL+Shrugs
2x5x125
2x5x125
2x5x125

Squats-
5xbar
5xbar
5x6ar

Total time 50 minutes 69 sets!

Full beast mode engaged! I finished my session over three hours and I still feel like I’ve got a bit of pump going. This past week @work was great- I’m almost 100% back up to speed on my evening job, and I’m getting comfy in my day job, but it’s not making training easy- one session a week is better than nothing, to be sure- but I need to try harder to get SOMETHING done during the week.

But enough of that- I was super happy with the way tonight panned out. My shoulder was acting up a bit this week, so I decided lead with shoulder work. I’m working hard to optimize my training, eliminating wasted time and getting the most bang for my training time, so I’m moving individual exercises around. For starters, I’m putting the 6lb and 2lb medicine balls down together at the start of the session, so that when I’m done with one I can just grab the other. Then, the springs are hanging from the bench, so I grab those, and then the medicine ball is grabbed for seated halos and bus drivers on the bench. Then, seated OH press on the bench, etc.   
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 06, 2012, 11:54:28 PM
Saturday, October 06, 2012
Pre- ON Gold Standard+10ox2% (34g); intra- Twinlab Endurance Fuel + EmergenC. Noise- “Power Rock” compilation.

Rep 9 all around

Medicine ball pullover combos-
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6

Medicine ball toss-
9x6
9x6
9x6

Ball toss combos
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Halos-
9x6
9x6
9x6

Bus drivers-
9x6
9x6
9x6

Springs-
3x10sec
3x10sec
3x10sec

OH press-
9xEX curl
9xEZ curl
9xEZ curl
9x20
9x20
9x20
9x26
9x26
9x26
9x31
9x31
9x31

Medicine ball raise combos-
3x9x6 Left lateral
3x9x6 Left front
3x9x6 Right front
3x9x6 Right lateral

Incline DB press SS/w Incline flyes (alternating sets)
9x6
9x6
9x6
9x6
9x6
9x6

Standing BB curls-
9x31
9x31

Total time 45 minutes 63 sets

I started pretty late in the evening, but really wanted to get some training in tonight. It was a very good session overall.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 07, 2012, 10:40:51 PM
Sunday, October 07, 2012
Pre- ON Gold Standard+10oz 2% (34g protein)+ MRI Black Powder; intra- Twinlab Endurance Fuel (5g protein) + EmergenC+ 5g beta-alanine. Noise- Bears at Jacksonville (41-3 Bears)

Incline BB bench-
9xbar
9xbar
9xbar
9x50
9x50
9x50
9x56
9x56
9x56
9x61
9x61
9x61

Good mornings-
9x61
9x61
9x61

Squats-
9x67
9x78
9x89

Decline situps-
9xbw
9xbw
9xbw
9xbw
9zbw

One arm DB rows-
5x50
5x50
5x50
5x50

Concentration curls-
9x10
9x10
9x10
9x10
9x10
9x10
9x10
9x10
9x10
9x10

BOR-
3x89

Total time- 45 minutes Sets- 40 sets

First time in a long time I got back to back workouts in. I’m very happy with the session- I need to get some work in during the week. Sets were down a bit due to “higher” weight and actually swapping plates.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 16, 2012, 02:59:38 AM
I'm still here- need to transfer info from my paper journal to my Word journal.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 17, 2012, 03:48:06 AM
Sunday, October 14, 2012
Pre- ON Gold Standard+10oz 2% (34g protein)+ MRI Black Powder; intra- Twinlab Endurance Fuel (5g protein) + EmergenC+ 5g beta-alanine.

Pullover combos-
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6

Medicine ball toss-
9x6
9x6
9x6

Medicine ball toss combos-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Halos-
9x6
9x6
9x6

Busdrivers-
9x6
9x6
9x6

Springs-
3x10sec

Medicine ball raise combos-
4x9x6 left lateral
4x9x6 left front
4x9x6 right front
4x9x6 right lateral

X4-
9x1.5kg
9x1.5kg
9x1.5kg

Incline flyes SS w/Incline DB press

10x1.5kg
10x1.5kg
10x1.5kg
10x1.5kg
10x1.5kg
10x1.5kg
10x1.5kg
10x1.5kg
10x1.5kg
10x1.5kg

40 minutes  57 sets
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 17, 2012, 03:48:43 AM
Monday, October 15, 2012
Pre- ON Gold Standard+10oz 2% (34g protein)+ MRI Black Powder; intra- Twinlab Endurance Fuel (5g protein) + EmergenC+ 5g beta-alanine. Noise: Bangles’ “Different Light”

Incline BB bench-
9xbar
9xbar
9xbar
9x50
9x50
9x50
9x56
9x56
9x56
9x61
9x61
9x61
9x67
9x67

Preacher curls-
9xEZ curl
9xEZ curl
9xEZ curl
9x20
9x20
9x20
9x26
9x26
9x26

BOR-
9x bar
9xbar
9xbar

Spider curls-
9x10
9x10
9x10

Upright DB rows-
9x10
9x10
9x10

30 minutes  32 sets
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 17, 2012, 03:49:12 AM
Tuesday, October 16, 2012
Pre- ON Gold Standard+10oz 2% (34g protein)+ MRI Black Powder; intra- Twinlab Endurance Fuel (5g protein) + EmergenC+ 5g beta-alanine. Noise- “Power Rock”

Squats-
9xbar
9xbar
9xbar (*knee phail)

Leg lift combos-
9x39
9x39
9x39
9x42
9x42
9x42
9x45
9x45
9x45

Leg lifts-
9x50
9x50
9x50
9x55
9x55
9x55
9x60
9x60
9x60
9x65
9x65
9x65
9x72
9x72
9x72

Leg curls-
9x72
9x72
9x72
9x72
9x72

Stepups w/dumbbells (10lbs/arm)
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20
9x20

30 minutes  42 sets

Knee started feeling wiggy towards the end of the second set, so no epic squatterday. Legs look good, but not as strong as I’d like. When squats fail, high rep lifts and curls are usually good therapy, so that’s where I went.

And, getting ready to put all of the journal info into an Excel workbook so that I can make some sense of it all.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Little Tim on October 17, 2012, 09:15:25 AM


And, getting ready to put all of the journal info into an Excel workbook so that I can make some sense of it all.

If you're in the market for a new cell phone, or already have one of these smart phones, I have the notepad app on Android. Basically I have about 7 routines I alternate through and just copy and paste stuff onto the online journal. The phone tells me what I did the last session and the online tells me where I was at a month ago.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 17, 2012, 05:25:35 PM
That's certainly worth considering- thanks for the heads up. 

*no training today.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 20, 2012, 03:02:36 AM
No training today- woke up with a pain in my knee. By the time it had subsided, I had pretty much walked it off. Tomorrow should be a relatively short workday, and I plan on getting some good training in.  I started building my training spreadsheet just a while ago... nothing in it, just creating the data entry stuff.

This thing is going to be a lot of work. But, in terms of quantifying what I've done, priceless.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 21, 2012, 08:55:32 PM
Sunday, October 21, 2012
Pre- ON Gold Standard+10oz 2% (34g protein)+ MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine. Noise- “Power Rock”

Pullover combos-
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6

Medicine ball toss-
9x6
9x6
9x6

Medicine ball toss combos-
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2
9x2

Medicine ball raise combos-
4x9x6
4x9x6
4x9x6
4x9x6

Halos-
3x9x6

Busdrivers-
3x9x6

Incline flyes SS/w Incline DB press-
9x10
9x10
9x10
9x10
9x10
9x10

30 minutes  49 sets

Before training tonight I spent three hours hacking up tree limbs, which probably explains why everything was harder than usual. Unhappy with lack of training yesterday- had to go in to work, which threw everything off.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 24, 2012, 02:54:55 PM
Wednesday, October 24, 2012
Pre- ON Gold Standard+10oz 2% (34g protein)+ MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- Cytosport Monster Amino + creatine + taurine + glutamine. Noise- “Halo 2 OST and New Music”

Incline BB bench-
9xbar
9bar
9xbar
9x50
9x50
9x50
9x56
9x56
9x56
9x61
9x61
9x61
9x67
9x67
9x67

Preacher curls-
9xEZ curl
9xEZ curl
9xEZ curl
9x20
9x20
9x20
9x26
9x26
9x26
9x31
9x31
9x31

Incline CGBP-
9x31
9x31
9x31
9x37
9x37
9x37
9x48
9x48
9x48

1 arm DB curls-
5x40
5x40
5x40
5x40
5x40
5x40

45 minutes  42 sets

I just plain felt weak today. Arms and shoulders have been sore all week. Not a great workout, but better than the last bench session.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 26, 2012, 06:46:55 PM
Friday, October 26, 2012
Intra- Powerade Ion4 Noise- Heart’s “Heart”

SLDL-
5xbar
5x50
5x56
5x61
5x67
5x72
5x78
5x83
5x89
5x94
5x100
5x105
5x111

BOR-
5xbar
5xbar
5xbar

Decline situps-
5xbw
5xbw
5xbw

Yesterday or the day before, the temperature dropped ~20+ degrees and it rained. Tendon behind my right knee is inflamed and I’m walking with a limp- possible arthritis. Not horrid, just a seasonal thing. I took a few naproxen this morning and it’s 100% better. Still a bit of a limp, inflammation and all, but no cane, so I can’t complain. Or squat. SLDL’s were called for- I’ve seriously neglected these for some time. All things considered, I was fairly pleased with this relatively short session.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: ljimd on October 26, 2012, 07:07:20 PM
You're lucky the SLDL's and BOR's didn't aggravate that tendon. Anyhow, good work.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on October 29, 2012, 03:27:27 AM
The SLDL's were pretty much therapeutic- the stretching  felt good.

Sunday, October 28, 2012
Pre- ON Gold Standard+10oz 2% (34g protein)+ MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- Cytosport Monster Amino + creatine + taurine + glutamine. Noise- F1 India

OH press-
9xEX curl
9xEZ curl
9xEZ curl
9x20
9x20
9x20
9x26
9x26
9x26
9x31
9x31
9x31
9x37
9x37
9x37
9x37

Incline DB flyes-
9x10
9x10
9x10
9x10

Reverse incline DB flyes-
5x10
5x10
5x10
5x10

This was an okay session, except for the OH presses, which were quite good
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on November 28, 2012, 03:52:24 AM
It's been a long time since I posted here.  >:( Training has been sporadic- still looking for a real job.  I've got a bunch of sessions in my paper journal that have not made it to digital form, but I'm too lazy to play catchup with them. I squeezed a quick session in before work this evening.

Incline bench
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar

It's not much, and I know I could have done more, but I didn't have the time I'm planning on trying to get regular with training, but life is making scheduling interesting.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 11, 2012, 06:24:21 PM
Tuesday, December 11, 2012
Pre- a bunch of BS baked chicken breast+ MRI Black Powder; intra- intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; Post- Monster Amino+ 5g creatine+ 6g l-glutamine Noise- “A Knight’s Tale” soundtrack

Incline bench-
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50

Preacher Curls-
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl

Standing BB curl-
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl

Standing BB Curl-
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl

Spider Curls-
2x10x10
2x10x10
2x10x10
2x10x10
2x10x10

It’s been since Oct 30 since I had a decent training session. It’s not much, but an improvement over the last logged session. Still working erratic, odd part time hours, and still looking for a real job. Cardio has been increased quite a bit (but is not logged). 
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on December 11, 2012, 09:22:37 PM
working erratic, odd part time hours, and still looking for a real job.

That feels like an opportunity to lift more to me.

I remember when I moved here from TN, could not get a job to save my life. Decided my best option was to not sulk, but go hunting all the time. Met a guy whilst hunting that gave me a temp job that eventually led to a real job 8)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 12, 2012, 12:14:41 PM
I don't think this is a real epiphany, but like a lot of endeavours, 90% of the battle is between the ears. I just got tired of doing nothing and letting the current carry me wherever. And I have an interview next Tuesday.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Marius on December 12, 2012, 12:21:51 PM
I have great difficulty understanding your journal, Hoch.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 12, 2012, 08:08:52 PM
Apart from the erraticness, what don't you understand?
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Marius on December 13, 2012, 08:25:07 AM
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl
10xEZ Curl

Does this mean 10 reps on an empty bar for multiple sets?

9x26
9x26
9x26
9x31
9x31
9x31
9x37

How do you load a bar with 26, 31, or 37 pounds?

Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 14, 2012, 02:05:49 AM
Ah, moderately easy questions. I lift at home, and have a mix of standard (as in small diameter) weights, and Oly weights. The Oly weights themselves are where the oddity occurs. The bars themselves are pretty normal- a 7' 45lb and a 15lb EZ curl. The plates, however, are from an old Wieder metric set, so I have 2.25lb, 5.5lb, 11lb, 22lb and 33lb plates- and that's where the screwy numbers come from.

And as to the first question, yes.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 16, 2012, 08:04:27 PM
Sunday, December 16, 2012
2 scoops ON Gold Standard (48g protein)+ MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine. Noise- Halo 2 OST

Front Squats-
10xbar
10xbar
10xbar

Leg Lifts-
10x39
10x39
10x39
10x39
10x39 
10x39
10x39
10x39
10x39
10x39 

Leg curls-
10x39
10x39
10x39
10x39
10x39 
10x39
10x39
10x39
10x39
10x39 

Stepups-
10xbw
10x4
10x8
10x10
10x10
10x20
10x20
10x20
10x20
10x20
10x20

Bicycles-
10xbw
10xbw
10xbw
10xbw
10xbw

30 minutes  39 sets

The weather is in flux again, so my knee was acting up. In light of this, I opted for front squats-these have the best success for me when my knee is not cooperating. Three sets was not bad, all things considered. Stepups and bicycles were pretty much cardio. Felt fatigued today- worked late on Friday, got up early on Saturday and worked a full day. I’m draggin’ right now, but glad to have gotten some training in. :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 18, 2012, 05:49:39 PM
I have a workout to log, but I haven't updated my Word document yet, so it will get posted when I do that.

However, news from the Fat Front: I bought a suit in March. I got back from an interview today, and when I pulled the braces off my shoulders, the pants fell off. Feels good, man.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Marius on December 18, 2012, 10:27:33 PM
Good job, Hoch.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 21, 2012, 07:55:19 PM
Thanks Marius.

Okay, catch up time.

Monday, December 17, 2012
2 scoops ON Gold Standard (48g protein)+ MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine. Noise- Halo 2 OST

Medicine ball pullover combos-
9x9x6

Pullovers-
5x9x8

Medicine ball toss-
3x9x6

Medicine ball toss combos-
9x9x2

Medicine ball raise combos-
4x4x9x6

Springs-
2x10sec

OH press-
5x10x25

Incline DB flyes SS/incline DB press-
3x10x10+3x10x10

I wanted to get this posted before I get even more behind... sorry about the "shorthand".
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 21, 2012, 08:05:00 PM
Friday, December 21, 2012
2 scoops ON Gold Standard (48g protein)+ MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine. Noise- Whitesnake’s “Whitesnake”

Incline bench-
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x50
10x56

Preacher curls-
10x EZ curl
10x EZ curl
10x EZ curl
10x EZ curl
10x EZ curl
10x EZ curl
10x EZ curl
10x EZ curl
10x EZ curl
10x20

Standing BB curls-
10x20
10x20
10x20
10x20
10x20

Standing BB rows-
10x20
10x20
10x20
10x20
10x20

Floor presses-
10x20
10x20
10x20
10x20
10x20

Spider curls-
10x10
10x10
10x10
10x10
10x10
10x10

Very good session. Each of the last set or two of each lift was feeling heavy. Tried floor presses for the first time tonight- not heavy, but they felt almost therapeutic. Left shoulder is still weaker than the right, so although the weight/reps/sets are going up, I’m not rushing it. And as long as I’m making progress, I’m not changing anything.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 24, 2012, 02:37:33 PM
Merry Christmas to all! Just a quick non-lifting entry... Monday is Weighday, and my weight is the lowest its been since July of 2011. Not a huge celebration, as this is still 256lbs, but its been moving slowly downward for the past month.

This makes me happy. :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 27, 2012, 05:31:28 PM
Thursday, December 27, 2012
Intra- Powerade Ion4 tunes- Night Ranger’s “Dawn Patrol”

Front squats-
10xbar
10xbar
10xbar
10xbar

Leg lifts-
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x44

Leg curls-
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x44

Stepups-
10xbw
10xbw
10x4
10x4
10x4
10x4
10x4
10x4
10x6.6
10x6.6
10x6.6
10x6.6
10x6.6
10x6.6
10x20
10x20
10x20
10x20

6.6== 2x1.5kg dumbells 30 minutes

Pretty good session for being somewhat impromptu. Knee is slightly wiggy- it gets “screwy” in cold damp weather (maybe arthritis?), so front squats were performed. One more set than the last session… not much, but it’s a gain of 33%.

Legs /quads feel like jelly. :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 29, 2012, 10:30:31 PM
Saturday, December 29, 2012
2 scoops ON Gold Standard (48g protein)+ MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- Monster Amino+creatine+glutamine. Noise- Styx’ “The Grand illusion”

Incline bench-
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10x50
10x50

Preacher curl-
10xEZ curl
10xEX curl
10xEZ curl
10xEZ curl
10xEZ curl
10xEZ curl
10xEZ curl
10xEZ curl
10x20
10x20

Standing BB curl-
10x20
10x20
10x20
10x20
10x20

Standing BB row-
10x20
10x20
10x20
10x20
10x20

Floor press-
10x20
10x20
10x20
10x20
10x20
10x20

Spider curls
2x10x10
2x10x10
2x10x10
2x10x10

30+ minutes 41 sets

Still DOMSy from Thursday night (*did not take glutamine after training- big mistake). Overall a pretty good session. 
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on December 29, 2012, 10:43:13 PM
Merry Christmas to all! Just a quick non-lifting entry... Monday is Weighday, and my weight is the lowest its been since July of 2011. Not a huge celebration, as this is still 256lbs, but its been moving slowly downward for the past month.

This makes me happy. :ninja:

Are you doing any cardio Hoch?
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 30, 2012, 08:50:05 PM
Sunday, December 30, 2012
2 scoops ON Gold Standard (48g protein)+ MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- Monster Amino+creatine+glutamine. Noise- Halo 2 OST

Medicine Ball pullover combos
10x6
10x6
10x6
10x6
10x6
10x6
10x6
10x6
10x6

Medicine ball toss
10x6
10x6
10x6
10x6
10x6

Dumbbell pullovers
10x8
10x8
10x8
10x8
10x8

OH press
10x20
10x20
10x20
10x20
10x20
10x20
10x20
10x20
10x20
10x20*

Incline flyes SS/w Incline DB press
10x10 + 10x10
10x10 + 10x10
10x10 + 10x10
10x10 + 10x10

Total time ~30+ minutes  37 sets

A good session to end the lifting year. The PR’s (“ * ”) were for sets and reps- I’ll take’em however I can get’em. The year in review: a lot of half-baked efforts. This year saw my weight hit a new high, but as the year closes, I’m down from that. Clothes are fitting better, and snookums can see the difference… not much yet, but moving in the right direction. Training this year has been all over the place; my goal for the coming year is to be more consistent, get the program dialed in and drop a minimum of 25lbs of bodyweight. I’m pushing my “official” weighday back from Monday to Tuesday so that I have a Jan 1 base number.

Yippee kai yay!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on December 30, 2012, 08:59:48 PM
Merry Christmas to all! Just a quick non-lifting entry... Monday is Weighday, and my weight is the lowest its been since July of 2011. Not a huge celebration, as this is still 256lbs, but its been moving slowly downward for the past month.

This makes me happy. :ninja:

Are you doing any cardio Hoch?
Not enough. I had been getting some good walking in a few times a week before it got cold, but since them, not much. I've started doing stepups with one of those blue blocks, but this doesn't involve much time yet. I need to get back to some machine-based cardio. I've got the equipment- I just haven't been using it.  :-\
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 01, 2013, 10:01:34 PM
2013

Tuesday, January 1, 2013
Pre- MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- Monster Amino+creatine+glutamine. Noise- Bob Seger’s “Nine Tonight”

Incline bench-
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10x50
10x50
10x50

Preacher curls-
10xEZ curl
10xEZ curl
10xEZ curl
10xEZ curl
10xEZ curl
10xEZ curl
10xEZ curl
10x20
10x20
10x20

Standing BB curl-
10x20
10x20
10x20
10x20
10x20

Standing BB curl-
10x26
10x26
10x26
10x26
10x26

Floor Press-
10x26
10x26
10x37
10x37
10x48
10x48
10x48*

Spider curls-
2x10x10
2x10x10
2x10x10
2x10x10
2x10x10

45 minutes  46 sets

Nothing like starting the new year off with a PR. Forty-eight pounds isn’t much, but its more than 2x what I did in the previous session. I was very pleased with today’s session- I think the shorter rest period may be what I need (last session for bench work was Saturday).
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 02, 2013, 06:49:59 PM
Wednesday, January 02, 2013
Pre- ON Gold Standard (48g) MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- ON CGT10+5g glutamine and a little Tang (for flavor). Noise- Blues Brothers Soundtrack
Deads
10xbar
10xbar
10xbar
10x50
10x56
10x61
10x67

Leg lifts-
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x44
10x44

Leg curls-
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x44
10x44

Lying leg raises-
10xbw
10xbw
10xbw

Bicycles-
10xbw
10xbw
10xbw

30 minutes  33 sets

That was the most leg work I’ve done in some time. That’s not saying much, but it’s a start for the new year. Recovery on legs had been a sticking point with me last year, a mental battle which I usually lost and I caused myself to lose a lot of training time. My goal this year is to work around long recovery times by training what isn’t needing extra recovery time.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 06, 2013, 08:49:35 PM
Sunday, January 06, 2013
Pre- ON Gold Standard (48g) MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- Cytosport Monster Amino+ creatine+ glutamine. Noise- Sammy Hagar’s “Unboxed”

Medicine ball pullover combos-
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6
9x6

Pullovers-
10x8
10x8
10x8
10x10
10x10
10x10
10x15
10x15
10x15

OH press-
10x26
10x26
10x26
10x26
10x26
10x26
10x26
10x26
10x26
10x26

Floor press-
10x26
10x26
10x26
10x26
10x26

Springs-
5x5sec

Side+Lateral raise combos-
2x10x6
2x10x6
2x10x6
2x10x6

Ball toss-
5x10x2

35 minutes  42 sets

Shoulder is pretty much back to normal, although the left side is still weaker than the right… unnerving because I’m a primarily left handed ambidextrous person. Next go-round, the overhead presses, which are the session’s primary move, will go first; endurance is up greatly, now its time to start adding weight.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 07, 2013, 09:23:15 PM
Monday, January 07, 2013
Pre- ON Gold Standard (48g) MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- Cytosport Monster Amino+ creatine+ glutamine. Noise- “Transformers- The Movie” (OST from the original cartoon movie)

SQUATTERDAY!

Goblet squats-
10xbw
10x5
10x10
10x15

Front squats-
10xbar
10x50
10x55
10x61
10x67

Back Squats
10xbar
10x50
10x55
10x61
10x67

Leg raises-
10x39
10x42
10x44
10x47
10x50
10x55
10x61

Leg curls-
10x39
10x42
10x44
10x47
10x50
10x55
10x61

Calf raises-
10xbw
10xbw
10xbw

Decline calf raises-
10xbw
10xbw
10xbw

Total time- 35 minutes  Total sets 34

I inquired as to whether squats would cure shoulder DOMS… I don’t know if it cured them or not, but I have to use stairs tonight, and that may be an issue. I’ve decided, at least for the time being, to do squatterday a bit differently than the other days- the goal here is simply more, more more. My knees don’t like the weather, but I think as I get warmed up with the goblet squats and then moving into the front squats, this is not much of an issue. So, I think I’m happy with everything basically- just some tweaks here and there, and this will be the first breakout year.  :ninja:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 11, 2013, 07:50:50 PM
Thursday, January 10, 2013
Pre- ON Gold Standard (48g) MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- Cytosport Monster Amino+ creatine+ glutamine. Noise- Collective Soul “Dosage” + Armageddon OST.

Incline press-
6x10xbar
2x10x50
2x10x56

Preacher curls-
6x10xbar
2x10xbar
2x10x26

Standing BB curl-
6x10x26

Standing BB row-
2x10x26
2x10x37
2x10x48

Floor press-
6x10x48

1 arm DB rows-
10x10x20

Concentration curls-
4x10x10
4x10x20

Spider curls-
6x10x10

60 minutes 62 sets

I didn’t know Collective Soul was NOT lifting music- I had to switch music. Whatever- happy with the session. I had serious DOMS Friday morning.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 11, 2013, 07:51:26 PM
Friday, January 11, 2013
Pre- ON Gold Standard (48g) MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- Cytosport Monster Amino+ creatine+ glutamine. Noise- 3 Doors Down “The Better Life”

Deads-
10xbar
3x10x56
4x10x67

Leg lifts-
4x10x39
3x10x50
2x10x61
10x72

Leg curls-
4x10x39
3x10x50
2x10x61
10x72

Lying leg raises-
10x10xbw

Bicycles-
5x10xbw

40 minutes 43 sets

Consistency is definitely the key to progress. Huge improvement over last dead session; much happiness and sweat in Ye Olde Dungeon.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 13, 2013, 11:13:08 AM
Saturday, January 12, 2013
Pre- ON Gold Standard (48g) MRI Black Powder; intra- Cytosport Cytomax + EmergenC+ 5g beta-alanine; post- Cytosport Monster Amino+ creatine+ glutamine. Noise- “A Knight’s Tale OST”

OH Press-
10x26
10x26
10x26
10x26
10x26
10x26
10x26
10x26
10x26
10x31

Incline Flyes-
10x10
10x10
10x10

Pullovers-
10x5
10x6
10x8
10x10
10x15
10x20

Halos-
10x6
10x6
10x6

Side+Lateral raise combos-
10x6
10x6
10x6
10x6

Springs- 4x5sec 30 minutes  27 sets

Meh session; not a good plan to do shoulder work without a rest day after arms.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 18, 2013, 07:35:52 PM
I am on a training timeout until at least this coming Tuesday when I have outpatient oral surgery. :(
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 06, 2013, 08:40:33 PM
Friday, January 25, 2013
Squats-
10xbw

Goblet squat-
10x5
10x10
10x15

Front squat-
10x20
10x26
10x31
10x37

Leg raises-
10x39
10x39
10x39

Leg curls-
10x39
10x39
10x39
10x39

20 minutes 15 sets Halo 2 OST
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 06, 2013, 08:41:02 PM
Tuesday, January 29, 2013
Incline bench-
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar

Preacher curls-
10xEZ curl
10xEX curl
10xEX curl
10xEZ curl
10xEZ curl
10xEZ curl
10xEX curl
10xEX curl
10xEZ curl
10xEZ curl

Standing BB curls-
10xEZ curl
10xEX curl
10xEX curl
10xEZ curl
10xEZ curl
10xEZ curl
10xEX curl
10xEX curl
10xEZ curl
10xEZ curl

Concentration curls
10x10
10x10
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 06, 2013, 08:41:40 PM
Wednesday, January 30, 2013
Deads-
10xbar
10xbar
10xbar
10x50
10x50
10x50
10x56
10x56

Leg raises-
10x39
10x39
10x39
10x39
10x39
10x44
10x44
10x44
10x44
10x44

Leg curls-
10x39
10x39
10x39
10x39
10x39
10x44
10x44
10x44
10x44
10x44

30 sets, time not recorded
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 06, 2013, 08:42:15 PM
Saturday, February 2, 2013
OH press-
10x26
10x26
10x26
10x26
10x26
10x26
10x26
10x26
10x31
10x31

Incline flyes-
10x10
10x10
10x10
10x10
10x10
10x10

Pullovers-
10x5
10x6
10x8
10x10
10x15
10x18
10x23*

Front+side raise combos-
4x10x10
4x10x10

Springs- 5x5sec

35 minutes 31 sets 3 Doors Down- The Better Life
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 06, 2013, 08:42:43 PM
Sunday February 3, 2013
15 minutes elliptical, LVL 1

Monday, February 3, 2013
Squats-
10xbw
Goblet squats-
10x5
10x10
10x15

Front squats-
10x20
10x31
10x42
10x53
10x64

Leg raises-
10x39
10x39
10x39
10x39
10x39

Leg curls-
10x39
10x39
10x39
10x39
10x39

Bicycles
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw*

35 minutes  25 sets Night Ranger- Dawn Patrol
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on February 06, 2013, 08:42:54 PM
I am on a training timeout until at least this coming Tuesday when I have outpatient oral surgery. :(

what did you have?

I had a root canal today, this dentist was trained by Nazi's I think
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 06, 2013, 08:43:21 PM
Tuesday, February 5 2013
Incline bench-
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10x56

Preacher curls-
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10x31

Standing BB curl-
10xEZ curl
10xEZ curl
10xEZ curl
10xEX curl
10xEZ curl
10xEZ curl
10xEZ curl
10xEX curl
10x20
10x26

Concentration curls-
2x10x13
2x10x13
2x10x13

1 arm DB rows-
2x10x33
2x10x33
2x10x33
2x10x33
2x10x33
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 06, 2013, 08:44:13 PM
Wednesday, February 06, 2013
Pre- ON All Natural Oats and Whey+ 8oz 2%; intra- Ctyosport Cytomax+beta alanine+EmergrnC. Post- tbd.

Deads-
10xbar
10x50
10x61
10x72
10x83
10x94
10x94

Leg raises
10x39
10x39
10x39
10x39
10x39

Leg curls-
10x39
10x39
10x39
10x39
10x39

So-so session tonight. Deads have always been what I consider to be my most challenging lift, although not my weakest.

I’m finally getting back into the swing of things. One of the side effects of the 10 day antibiotic course was diarrhea. What I didn’t know was that it hit after the pills were all done. In any event, that is all done, and I’ve had training eight days out of eleven. I’m very happy with the way things are going- I need to get all of this stuff into a spreadsheet to be absolutely certain, but the weight/reps are going up and bodyweight is going down… not by much, but its going down. I need to get more cardio into the mix.


*It took a LONG time to transfer those from training log (paper) to Word.  :P
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 06, 2013, 08:45:09 PM
I am on a training timeout until at least this coming Tuesday when I have outpatient oral surgery. :(

what did you have?

I had a root canal today, this dentist was trained by Nazi's I think
Extraction, and the antibiotics were for an infection.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on February 06, 2013, 09:01:12 PM
OK, probably should have pulled this one, for all the drilling she did I doubt there's much actual tooth left anyway
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 06, 2013, 11:23:14 PM
Ouch.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 09, 2013, 12:38:47 AM
Friday, February 08, 2013
Pre- Greek yogurt; intra- Cytosport Cytomax+beta alanine+EmergrnC. Tunes- Bangles “Different Light”

OH press-
10x26
10x26
10x26
10x26
10x26
10x26
10x26
10x31
10x31
10x31

Incline flyes-
10x10
10x10
10x10
10x10
10x10
10x10
10x10
10x10

Pullovers-
10x5
10x6
10x8
10x10
10x15
10x19
10x28*

Side+lateral raise combos-
4x10x6
4x10x6
4x10x6
4x10x6

Springs-
5x5sec

Medicine ball toss-
10x6
10x6
10x6
10x6
10x6
10x6

Planks-
4x10sec

45 minutes  48 sets

Very good session. I’m cutting back a bit on some of the powdered whey shakes and preworkout stimulants, just experimenting a bit. I’m very happy to see the numbers continuing to go up… might have just a teensy bit to do with consistency. I’m still horribly deficient in the cardio department, though. No excuses for that- just sayin’ that needs to be fixed.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 10, 2013, 12:52:32 AM
Saturday, February 09, 2013
Pre- ON Gold Standard (48g); intra- Cytosport Cytomax+beta alanine+EmergrnC. Tunes- Halo 2 OST

Squatterday!

Goblet squats-
10xbw
10x5
10x10
10x15

Front squats-
10x20
10x31
10x42

Back squats-
10x50
10x61
10x72

Stiff knee BOR-
10x45

Leg extensions-
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39

Leg curls-
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
10x39
Elliptical-
16 minutes LVL 1 16 watts 1.2 mi 4.3 mph 146 kcal

Lifting time 35 minutes 31 sets

10 sets of squats! Weight is lame, but I’ve come close to my first unofficial goal of the year: get 10x10 in all of four of my primary, compound lifts. I’ve hit bench, squat and overhead press; deads are still lagging a bit. Knees held out fine- just a few noises here and there. I haven’t done BORs in some time, and I’m thinking I don’t like doing them stiff-legged. Next go round will be more conventional.  I’m also very happy with my shoulder’s progress- the first few times I’d had quite a bit of stiffness and soreness squatting with the Oly bar, but tonight was pretty good. Not 100%, but really close.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 10, 2013, 02:30:01 PM
Sunday, February 10, 2013

Fasted cardio-
Elliptical 22 min LVL I 16 watts 1.6 mi 4.4mph 203kcal

Unintentional fasted cardio- it was raining when I got up, and we decided to do a quick run out before breakfast. So, while snookums is putting something nice together for breakfast…, well, brunch, I took the time to get a bit of cardio in. Ever so slowly pushing the numbers up.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 12, 2013, 12:30:20 AM
Monday, February 11, 2013

2x1mile walks

Pre- ON Oats and Whey w/2% milk (34g)+ MRI Black Powder; intra- intra- Cytosport Cytomax+beta alanine+EmergrnC; post- catfish and apple juice with l-glutamine. Tunes- Europe’s “The Final Countdown”.

Incline bench-
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10xbar
10x50
10x56
10x61
10x61

Preacher curls-
10x20
10x20
10x20
10x20
10x20
10x31
10x31
10x31
10x31
10x31

Standing BB curls-
10xEZ curl
10xEZ curl
10xEZ curl
10xEZ curl
10xEZ curl
10x26
10x26
10x26
10x31
10x31
10x31

1 arm DB rows
2x10x20
2x10x20
2x10x20
2x10x20
2x10x20

Spider curls-
2x100x3.3

45 minutes  44 sets

I took a walk this afternoon to the local Goodwill store, ~ a mile each way. I was very happy with the end result of tonight’s workout- pushed harder than I had planned… I think part of that was the preworkout stimulant (Black Powder).
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 27, 2013, 12:48:44 AM
Tuesday, February 26, 2013

2.25 hours shoveling snow.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 28, 2013, 12:07:20 AM
Wednesday, February 27, 2013

35 minutes of cardio. Ramping this up; cardio is not “fun” like lifting, so I need to make more of an effort to do it.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on March 31, 2013, 12:44:00 AM
Nothing substantive to post. Training has been hit-or-miss lately: partly me, partly some family and life issues.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 06, 2013, 12:31:43 AM
FWIW....

I have not trained in over a month- just an update here. Family issues which I am not still at liberty to discuss have put a bit of a damper on training. Hopefully things will clear up in a week or so.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 15, 2013, 02:19:34 AM
Six mile walk. Not much to write home about, but its a start. Bench is still buried under boxes- need to fix that.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on May 27, 2013, 01:14:41 AM
@work. Moved some paper around. 69 cartons @25lb/carton. Moved via handtruck ~100ft. Restacked.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 01, 2014, 06:22:08 PM
Its still the 1st of January, so I'm making my 1st EVER resolutioner post: I don't do resolutions. Srs is srs.

Anyway, I weighed in this morning when I got up: 243.8 (110.8Kg*)- that's nearly 20lbs off of my 2013 high, and I am just a bit pleased. Gym was closed today, so snookums and I took a walk- probably close to two miles with overshoes and snowpants. It was still snowing- really pleasant walk, although the powder was close to a foot deep (~305mm in many places). All I have to say is this: Quads. Are. Fried... snookums is ~4" (~10cm) shorter than me, so in many areas I was breaking trail.

*My blog is one of the things responsible for my hiatus from here.  Oddly enough, I have quite a cosmopolitan readership**, with at least 30% of my readers outside of North America (FWIW,my biggest base of readers after the USA are [in order] in Russia, Japan and Germany. Hence, I often include both English and metric measurements in my writing.

**No, Dee, I will not convert weights to stone.  :o
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on January 01, 2014, 06:26:11 PM
quite a bump 8)

hope 2014 is a great one for you Hoch!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 01, 2014, 06:42:39 PM
It will be super. I have not mentioned this yet, but my former employer hired me back. This makes me very happy. And, snookums and I have been very diligent about the gym. She was rejected as an organ donor because of elevated blood pressure, so she got us an Omron home BP monitor. Mine was also high (heavy- no surprise), so we got us a gym membership.

Also my ueber- overweight buddy Ryan and I are going to be training buddies. We are going to put together an accountability program/contest. He's a former high school football player with messed up knees who turned into a blob (480 lbs). He's also a stand up comic. As little as a month ago, he said he was comfortable with his weight. We were chatting on the 30th (he's the night time custodian) and I told him that for 2014 I was thinking about some sort of reward program for hitting strength/weight loss goals. As a computer gamer, he instantly saw the value in this and we had the genesis of a plan.

My weigh-in this morning was a hell-yeah! I had just purchased some belts around Thanksgiving, and they're almost too big for me now. The frugal person in me is looking forward to fitting BACK into my 38" jeans.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 04, 2014, 10:08:29 AM
So, its the 4th of January. I'm doing a slow burn because I have YET to visit the gym this year. I've gotten some workouts in, but I've also had an epiphany about weightloss and bodybuilding which had eluded me to this point: there's a difference between working out and training. The analogy is this: working out is like having a bank account, and training is like having a brokerage account, maybe with an investment advisor, but definitely with defined goals. In the end, both are profitable, but the directed brokerage account will provide greater returns. I've been shoveling snow and walking, which is great, but Sunday is the first opportunity I'll have this year to hit the gym. Between work, illness, holidays and weather, its been a slow start to training. That changes tomorrow.  8)
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 09, 2014, 08:59:51 AM
Finally got to the gym yesterday. I'm not looking at my journal right now, but since I kept my workout pretty simple yesterday, mostly legs- all on Cybex machines.

Leg press-
20x100
20x120
20x140
20x160
20x180
20x200

Hamstring raise-
20x50
20x70
20x90

Hamstring curl-
20x50
20x70
20x90

Ab machine (seated, push forward against resistance, bending @ teh hip)-
20x50
20x70
20x90

Back machine (same as ab machine, but push backward against resistance)-
20x50
20x70
20x90

Upstairs track-
~30 minutes, ~20+ laps on a 1/11 mile track.

And, I have a new Rule of Engagement: now POWs for the week unless at least three forays to the gym are done.

Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on January 13, 2014, 04:35:11 AM
Cardio day. 45 minutes on the treadmill, and then afterwards, the gym was empty, so I did some medicine ball tosses...

4x10
6x10
8x10
11x10
14x10

Muscle and strength are important, but right now I'm focusing at getting rid of (fat) weight vs body building.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 04, 2014, 12:45:08 AM
Nothing exciting. 45 minutes on the dreadmill, then some arm/shoulder work.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on February 24, 2014, 12:50:41 AM
My training is slightly more exciting than this journal.

Mostly shoulders today... STILL feeling the effects of the shoulder injury last March. On the + side of things, I did 10x70lbs on the rear delt machine today. On the -side, left shoulder is still much weaker.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: FLEX on February 24, 2014, 11:46:55 AM
My training is slightly more exciting than this journal.

:banana:
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 23, 2015, 08:54:59 PM
Back. In black.

There probably won't weight lifting stuff here for some time, but I'm a huge believer in journals/data.

So, just an update for anyone who might care, I'm on a quest for fitness- not merely to be a man-beast (that WILL still happen!), but to be at "fighting weight": 175lbs. My "official" weigh-in was four weeks ago at 261lbs. I did a weigh-in on Saturday afternoon (as I knew this would be a big cheat weekend!), and the scale read 244. 

In plain friggin' English. that's tying my shoes without turning red in the face. Walking up to my office (19 steps) and not being winded. Breaking away from a BMI of almost 39.7.

I'm back, like never before.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: Bando on August 23, 2015, 09:49:41 PM
I've actually been thinking about you during some lifts, and going for rep 9. Glad to see you back at it. That said, man you got some work to do wtf, what have you been doing?
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 25, 2015, 08:01:07 AM
Looking at my fat abs, and deciding to attack with knowledge and experience. I'll make an Excel spreadsheet for the lamest of reasons- I'm putting this to good use and am tracking diet, macros, vitals and training in it.

My weight has been pretty stable over the past 12-24 mos, but stable == 39.68 BMI! When I finally ran those numbers a little over a month ago, I just said , "ENOUGH."

I did some research on keto, and decided that I didn't really want to go full-bore keto, so I came up with a reasonable compromise: a carb-restricted diet. The premise is simple: follow the spirit of keto, but rather than keeping carbs in the bargain basement of my macros, eliminate the bad carbs, pump up the fats and protein, and get more active.

I've been using a pedometer forever, and I recently got the Runkeeper app for my phone. I don't run, btw- I actually hate running, but Runkeeper tracks all sorts of stuff. I've found that if I can get three walks in per week (ONLY 3!), I can get some decent weight loss. My very worse weight loss week was last week-  only 2 pounds. Only one walk. My second week, though, was insane- 8.6lbs dropped.

The dietary component is simple: no pasta, ramen, potatoes, bread or boxed dinner mixes ("Hamburger Helper"). I love this stuff... I really do. It's been over a month since I've had any of it. My wife has insisted that I keep up on fiber intake, so I do consume carbs- but mostly from fresh (or baked) veggies. Butternut squash, tomatoes and cucumber are my current primary carb sources. And... here's the disclaimer: this WILL NOT work for everyone. I eat slowly. Very slowly. Monday night, I consumed a grand total of two cups of tea, a Monster (Ultra- nearly no carbs), and 10oz of ground pork and ground beef patties. My maintenance kcals are currently just shy of 2500/day. My intake was 836... that's a bit unusual, even for me: I'm usually closer to 1400-1500.

Resistance training: not a lot going on for several reasons.

The primary reason is the lose weight vs build muscle argument. The last time I tried to lose weight I lifted fairly heavy (for me). I got stronger and looked better, but was still fat. My primary training right now is walking, I'm not certain that a casual observer would notice much difference in me, but my belly has definitely shrunk, and my favorite belt needs a new hole for my smaller diameter. I have two resistance tools which I use at work (there are times where I have to wait for processes to finish, so I can do these). The first resource is a Wham-O "Super-Duper ball". Orange and about 4" across, it's great for squeezing- good forearm and shoulder work. The other resource is about the same size, except it's a 2lb medicine ball. I like to throw this up towards the ceiling in sets of 10 reps. Neither of these will give me huge guns, but they burn calories and keep the muscles primed!
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 29, 2015, 08:12:01 PM
Week 5 of my personal fitness challenge.

This week was flat- no gain or loss. I had a bit of dirt in the diet that skewed my kcals for the week. My foot had an injury (that seems to finally have healed), and work was busy. On top of that, schools are back in session, all of which == a very low amount of walking, which has been my real fat burning catalyst. I've been admonished by at lest one person to get weight training back into my program... like Christmas, its coming.

The coming week should be back to business- losing weight... and hopefully adding a it of muscle.
Title: Re: Hochspeyer's Dungeon of Pain and Pleasure
Post by: hochspeyer on August 31, 2015, 03:33:12 AM
1st lifting entry in ... forever.
1 set of 10reps- bare E Z curl bar (15lbs)

... and for all you haters- I'm about losing weight, not bulking.

The scary thing is that I had to dig to find that bar. Now that I have it, I'm going to incorporate more weight training into my program.