Author Topic: Rebuilding one day at a time  (Read 228740 times)

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #390 on: January 27, 2015, 06:51:38 PM »
Solid work Eric.  Great bench numbers!

Thanks, it felt good today. I think I'm at a point with B P where I hit a weight that made me struggle on each last rep.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #391 on: January 27, 2015, 09:19:28 PM »

BP

WS 245x3,3,3,3,3


Solid work Eric.  Great bench numbers!

Thanks, it felt good today. I think I'm at a point with B P where I hit a weight that made me struggle on each last rep.

Why 3 reps Man?
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #392 on: January 27, 2015, 09:28:59 PM »

BP

WS 245x3,3,3,3,3


Solid work Eric.  Great bench numbers!

Thanks, it felt good today. I think I'm at a point with B P where I hit a weight that made me struggle on each last rep.

Why 3 reps Man?

Seems to help me increase my lifts once I've found a good set point. Next week I'll try for 1 more rep on each set, once I hit 5 reps for each set I go up at do trips again. Also allows me to add volume because I'm not so worn out after the 5 set.
Once I'm done with my cut in April I'm going to run another 5x5 cycle.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline peacesells

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Re: Rebuilding one day at a time
« Reply #393 on: January 27, 2015, 10:37:41 PM »
Good work man.

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #394 on: January 28, 2015, 01:11:01 PM »
Wed Jan 28, 2015

Very light leg workout to test out my knee

Leg press
180x15x5

Hamstring curls
25x15x5

ROM was limited on leg press, only about a foot. Knee is still sore but the leg press didn't seem to aggravate it, nor did the hamstring curls.
I'm just going to take it slow and be careful with the knee for the next week then re-evaluate.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #395 on: January 28, 2015, 02:43:01 PM »
Sorry to hear about the leg. Hope it heals up quick.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #396 on: January 28, 2015, 02:45:18 PM »
Sorry to hear about the leg. Hope it heals up quick.

Me too. Sucks as I was making some solid gains on squats and DL.
Eric

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OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #397 on: January 30, 2015, 02:17:14 PM »
Friday Jan 30, 2015

Shoulders +

Standing DB presses
20x12,12
30x10
40x10
45x10
50x8,8
40x8,9

Standing DB side raises
25x10
30x10
35x8
Dropset
20x8,8

Front DB raise
15x10,10,10

Face pulls
60x10,10,10

BB shrugs
135x12,12,12

CGPB
135x10,10,8

Rope Tri pushdowns
30x10,10,10

And a few other misc stuff not bothering writing down.

Shoulders are good and worked. Felt energetic in the weight room today. Kept rest between 40-60 secs and blew through the workout fast enough to have time for just some stuff like cgbp, extra shrugs with DB, etc.

Weight is down to 207 from a high in Dec of 214. Tracking is on autopilot now (myfitnesspal) and consistently dropping 1lb a week. Might bump it up to 1 1/2 in a few more weeks.

Traveling out of town, in a week, for a few days on business. Staying at a hotel that has DB and a combo weight machine. Better than nothing or searching for a real gym.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #398 on: February 02, 2015, 02:19:21 PM »
Monday Feb 2, 2015

BB program

Back and Bi

DL (light weight)
135x10
155x10
185x10,10

Wide lat pulldowns
100x10
130x10,10,10
110x12

Machine row station
100x10,10,10

Single arm rows
55x10,10,10

Standing BB curl
70x7
65x8
55x10 <-arms a bit tired from all the pulls above

Standing DB curls
20x10,10,10

Did just a few forearm stuff, not much but a little.

Saw the Dr on Friday for my physical. He looked at the knee, moved it around a bit and said that as long as the swelling is going down and it's not hurting then I probably just sprained it some. Recommended just to take it light for another 2 weeks and see how it feels. Normal caveats....swelling doesn't go down, pain starting back up, etc then call and he'll schedule and x-ray.
Light DL's didn't seem to bother it so I'll continue with light therapy for the next 2 weeks.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #399 on: February 03, 2015, 02:18:43 PM »
Tuesday Feb 3, 2015

Chest and Tri's

BP
135x10
155x5
185x5
205x3
225x3
250x3
245x3
225x6,6
205x6

Incline DB press
55x10,9,8

SS Pec Deck
100x8,8,8

BTN single DB tri extension
55x12,12,12,12

Tri pushdowns
80x10,10,10,10

Everything felt heavy today. Upper back sore from yesterday, not sure that impacted today or not.
Couldn't get into a good rhythm with BP, incline press reps down, blah, blah, blah. Maybe last week was just one of those exceptional days in the gym. Sure didn't feel like it today.
Oh, well, off Wednesday and then figure out what I'm doing for legs on Thursday.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #400 on: February 04, 2015, 06:33:10 AM »
Looks like it was a pretty solid day to me.   8)

Hope the leg continues to heal.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #401 on: February 04, 2015, 07:50:18 AM »
Looks like it was a pretty solid day to me.   8)

Hope the leg continues to heal.

Thanks Eric! I shouldn't complain too much I guess. Not like I failed at any lift.
I am feeling beat up today though. I'm going to up my cals today to 2200 with some extra carbs. Hopefully that will help.

Same here on the knee…just taking it slow and easy.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #402 on: February 04, 2015, 08:24:39 AM »
Looks like it was a pretty solid day to me.   8)

Hope the leg continues to heal.

Thanks Eric! I shouldn't complain too much I guess. Not like I failed at any lift.
I am feeling beat up today though. I'm going to up my cals today to 2200 with some extra carbs. Hopefully that will help.

Same here on the knee…just taking it slow and easy.

I've been shying away from carbs myself. Feeling flat and deflated.  :(
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline Plateauplower

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Re: Rebuilding one day at a time
« Reply #403 on: February 04, 2015, 09:01:33 AM »
I need to play around with carbs some, but energy has not been too much of an issue for me running what many would consider low carbs. Try some complex carbs like oats 90 minutes before or some simple carbs right before or even Intra if its something fast like dextrose. I know many who are sensitive to carb intake swear by that protocol. I might have more of a need for carbs when Im leaner IDK...

Nice work though strong pressing, hope the knee heals up quick for you.

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #404 on: February 04, 2015, 09:58:21 AM »
Looks like it was a pretty solid day to me.   8)

Hope the leg continues to heal.

Thanks Eric! I shouldn't complain too much I guess. Not like I failed at any lift.
I am feeling beat up today though. I'm going to up my cals today to 2200 with some extra carbs. Hopefully that will help.

Same here on the knee…just taking it slow and easy.

I've been shying away from carbs myself. Feeling flat and deflated.  :(

I need to play around with carbs some, but energy has not been too much of an issue for me running what many would consider low carbs. Try some complex carbs like oats 90 minutes before or some simple carbs right before or even Intra if its something fast like dextrose. I know many who are sensitive to carb intake swear by that protocol. I might have more of a need for carbs when Im leaner IDK...

Nice work though strong pressing, hope the knee heals up quick for you.

Actually been running on less than 120 grams most days and some days less than 90.
I usually have a honey greek yogurt 45 mins prior to working out and a tablespoon of peanut butter.
I think it's just that I've been going as low as 1900 cals some days. Boost em up today and I'll see how it goes tomorrow.

Heck, might have just been an off day too.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr