Log # 01-28-2014

[tyson]

I am going to start a journal (thank you for your ideas IRONSOUL) and I am open to any ideas- I am not in a hurry and I will try to include some photos if I can figure out how to do that I would say my bdy fat is under 10% but I could be wrong I will get back to you w/ more detailed information/stats. --
mon-01-27
10x10 overhead straight bar press 85lbs.
warmup 50 pushups and arm circles
walk 40 minutes (2.5miles)

 

[woodswise]

Bro you got a nice sense of humor. I like the name of the journal and look forward to following along. If you are sub 10% that's great! I am hoping to be there by summer.

 

[IronSoul]

I am going to start a journal (thank you for your ideas IRONSOUL) and I am open to any ideas- I am not in a hurry and I will try to include some photos if I can figure out how to do that I would say my bdy fat is under 10% but I could be wrong I will get back to you w/ more detailed information/stats. --
mon-01-27
10x10 overhead straight bar press 85lbs.
warmup 50 pushups and arm circles
walk 40 minutes (2.5miles)

Glad to see you made a log Tyson. Nice work on the presses. I'll be following and offering any help I can. Still curious to what you focus is for the training. Sub 10 BF is awesome, I'm working my way down there progressively.

 

[tyson]

tues-01-28-14
9am. 50 bdywt chins over 7 sets(10,9,8,7,6,5,5)-warmup
low pulley row-10reps@105-10reps@120-8 reps@135-2 sets of 6 reps@150 on the pulley system stack
1 set of 12 reps at 60 lb. db. each arm 1 arm db rows
total time 20:00
noon break @ work
100 band pullaparts approx. 4x25
75 face pulls cable & rope setup 3x25 light 35 0n stack for sets of 25

 

[tyson]

today I weighed 197lbs. ate breakfast kiwi and some cereal-did not eat again until 3:00 *the cupboards are kinda bare and I got 3 little ones in the house so sometimes I go very lean eating wise--that why if I were to purchase ANYTHING not just peds. it would have to be the best bang for the buck. protein creatine vitamin etc... I am all about tryin to get it done the right way and exhaust all possibilities. my goal is to stay healthy, add muscle, increase strength w/o the extra lbs. (I want to put a 500 hp. engine in a minicooper if you know what I mean)

 

[tyson]

dinner: turkey taco salad, rice, and peas I had 2 PILES I will take a b complex w/ vitamin c and trazodone for usmc-itis before bed I always shoot for 7-10 hrs sleep (bed at 8pm-up at 3:30 4am) when I get up I shoot my Zoloft with my am. coffee- walk and stretch or go to work @ 5:30am. today 01-28-14 I did not want to walk outside cause it was -5 degrees f so I just went to work.

 

[tyson]

Wednesday 01-29-2014
day off gym- worked 6am-2:30pm
I was thinking about this setup
mon- shoulders main movement military press, lot of rear delt and trap
tues- back w/chins (I am a big believer in posterior work back and rear delt work 2:1 ratio pull to push)
wed- off
thurs- chest lots of incline at 45 degrees or less down to flat
fri- legs calves and arms *only because I am nursing a bad L. knee so I am really skeptical about squatting and deadlifting - my legs also grow very easily
sat & sun off- eat walk stretch rehab

 

[tyson]

I also like:
1 chest and back
2 legs
3 off
4 delts and arms
5 off
repeat

 

[IronSoul]

I also like:
1 chest and back
2 legs
3 off
4 delts and arms
5 off
repeat

Chest and back is where it's at! Killer workouts hitting those two

 

[tyson]

thurs 9am chest
50 pushups warmup light pulldowns on cable warmup
incline db press- 50x15, 60x12, 70x10 for 2sets
bar flat bench- 135x5, 165x5, 185x5, 200x12
bodywt. dips- 20 reps then 20 pushups no rest
bodyweight at beginning of workout=194lbs
* everytime I work a bodypart only 1x per week my strength actually seems to get worse???
that is why I think I am gonna run the chest/back--legs--shoulders/arms--off rotation

 

[tyson]

fri 01-31-2014
am walk 3 miles some running to see how my knee is healing- I am thinking it was a strained left mcL.-- eating every three hours today lots of protein momma got groceries!!!