C.O. Posted April 17, 2012 Share Posted April 17, 2012 Nerd core. Those are some serious work outs! -Dylan Link to comment Share on other sites More sharing options...
Bode Posted April 18, 2012 Author Share Posted April 18, 2012 Thanks Dylan - I've noticed a lot of improvement on this kind of routine! Unfortunately, I've run into a bit of an issue. There has been a slight tingling in my feet and extremeties... this has happened before and I had all the blood tests done and all the doctor can tell me is that I'm perfectly healthy. All I know is that it's most likely a B-12 issue which I'm supplementing now. I feel stupid that I haven't kept up with my B-12 since this happened some months ago, but I only have myself to blame. I guess I'll take a few days off and get this issue sorted so I can hit the gym hard when I'm back at 100%. Frustrated. Link to comment Share on other sites More sharing options...
C.O. Posted May 1, 2012 Share Posted May 1, 2012 Interesting. Is it like they your extremities are falling asleep? I've had that before too actually but never often or regular. I have a B supplement, that's a good reminder because I haven't been taking it. I actually started taking it because my jew-fro hair started thinning a little, not too bad, just down to avg people hair thickness I think. But I got worried about it and read that biotin, B vitamins, and flax/ omega 3's are all important for hair care. Have you noticed any improvements with your issue since you started taking the B vitamins? -Dylan Link to comment Share on other sites More sharing options...
Bode Posted May 2, 2012 Author Share Posted May 2, 2012 It's been 2 weeks and I'm almost back to normal - going to start back in the gym later this week. It's a total bummer though, I hate having to stop training when I feel like I was making good progress. My extremeties didn't feel like they were falling asleep or losing any function. It's just like 'pins & needles'. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted May 3, 2012 Share Posted May 3, 2012 Nice to see you're on the mend amigo! Link to comment Share on other sites More sharing options...
Bode Posted May 7, 2012 Author Share Posted May 7, 2012 Thanks Veggie I managed to FINALLY get back in the gym on Saturday but it was more a "blow out the cobwebs" type workout than anything serious. "Mega-burpees":Well, they might have a real name... but that's what I call them. I guess they're just burpees with dumbells.8x15lbs8x15lbs8x15lbs Supine Pull Ups:The gym at my apartment doesn't have an actual pull up bar so I used the smith and supersetted these with the burpees3 sets of 8 Incline DB Press:8x30lbs8x30lbs8x30lbs8x30lbs8x25lbs8x25lbs8x25lbs8x25lbs One-Arm Dumbell Swings:Got pretty light-headed after the second set of these - had to increase my rest, but it felt good to hit a wall and know that I was working hard.10(each arm)x25lbs10(each arm)x25lbs10(each arm)x25lbs Treadmill:5 minute cooldown walk/run It's frustrating to come back after being unwell and not be able to do as much as I want. But, gotta get back on those horse (figuratively of course - I think horse riding is meannnN!). Link to comment Share on other sites More sharing options...
Bode Posted May 7, 2012 Author Share Posted May 7, 2012 Went to the gym on my lunch break and just got straight into kicking my own ass. Jump-rope Supersets:30 minutes of as much jumping as possible. Between sets I mixed in military presses, push-ups, spidey push-ups, lat raises and decline situps so I didn't run out of 'hops' completely. Managed to get kind of used to the speed-rope they had at the gym so managed to get some doubles happening (was over-rotating on my first few attempts). Front Plate Raises:Finished the workout with a few of these just to polish it off10x35lbs10x35lbs10x35lbs Weighed myself after the workout and I'm down to 164.5lbs after my time off from training. At first I feared I'd lost the muscle gains I made using Derek's program, but since I've been eating clean it actually feels like a chunk of that weight loss is fat. I'm off to Hawaii for a week long vacation on the 20th, so I'll be using my time now just to do high-volume, minimal rest workouts with high intensity to hopefully feel better in my skin for the beach. When I get back, I'll be hitting Derek's program again so I can do it for a solid 4-6 weeks since I definitely noticed strength gains even in the 2.5 weeks I got to spend with it before my forced 2 week rest. Link to comment Share on other sites More sharing options...
Bode Posted May 10, 2012 Author Share Posted May 10, 2012 Got a workout in at the apartment gym last night - sore today so it must've been good! Treadmill:5 minute jog to warm up Pushup/Deadlifts:Used 50lbs dumbells for this for a 100lbs deadlift between each pushup.3 sets of 10. Lat Raises:8 sets of 815lbs dumbells Incline Flys:8 sets of 820lbs dumbells Reverse Flys:12x10lbs10x15lbs8x20lbs One-arm DB swings:25lbsx10(each arm)25lbsx10(each arm)25lbsx10(each arm) Treadmill:Sprints!Walking @ 2.5mph for 1:30Sprinting @ 12mph for 0:3020 minutes = 10 sprints Link to comment Share on other sites More sharing options...
Bode Posted July 23, 2012 Author Share Posted July 23, 2012 I'm baaack! Got slack with updating this thing but that doesn't mean I haven't been working out Going to be logging everything again since lurking on this forum isn't nearly as rewarding as actually taking part. I've been working out with a colleague (he's just getting back into after a 10 year 'break') and training him is actually a massive motivator for me. I'm finding that being a healthy vegan example has really made the people I work with take a second look at how it is they live... awesome. Currently deadlifting around 265 as my max (about 1.6x bodyweight for me) with a goal of 330 in my sights (2x bodyweight). Any advice on increasing deadlift load safely? Link to comment Share on other sites More sharing options...
Bode Posted July 24, 2012 Author Share Posted July 24, 2012 I've been doing compound stuff every workout but the bar was in use today. Figured I'd hit my shoulders since I haven't done that in a while. Lighter on the weight, high volume/intensity. DB Shoulder Press:12x25lbs12x30lbs12x30lbs12x25lbs Side Raises:12x15lbs12x15lbs12x15lbs12x15lbs Front Raises:12x12.5lbs12x12.5lbs12x12.5lbs12x12.5lbs Rear Raises:12x10lbs12x15lbs12x15lbs12x15lbs Upright Rows:12x50lbs12x50lbs12x50lbs12x50lbs Hopefully my gym partner mans up and we do some 5x5 tomorrow Link to comment Share on other sites More sharing options...
Bode Posted July 24, 2012 Author Share Posted July 24, 2012 Pounding some Sun Warrior, filling out my log - it's a good day Front Squats:5x100lbs (stupid bar was in use and had to use the horrible EZ-Curl bar)5x95lbs (woo - free bar!)5x95lbs5x95lbs5x95lbs Going to go up to 105lbs for these next week I reckon. We don't have a Power Rack here at work so I've got to clean the weight each time. At least it's more compound work! Deadlifts:5x135lbs (warm-up)3x225lbs2x245lbs1x265lbs (failure on 2nd rep attempt) I think I could push 275/285 for a 1RM now. Any advice on how to prep for that? DB Curls:10x25lbs8x30lbs10x25lbs (holding 1 weight at half way for 3 reps on either side) Hanging Leg Raises:101010 Jump Rope:Tricks and stuff for fun and to use my whole lunch break. Link to comment Share on other sites More sharing options...
Bode Posted July 26, 2012 Author Share Posted July 26, 2012 Such a crowded gym at lunchtime today! I really shouldn't try and go at peak times - there just isn't enough equipment. Bench Press:12x65lbs10x95lbs5x115lbs5x115lbs5x115lbs Started off way lighter on these - have some soreness in my interior serratus that was annoying more than painful. Although, I haven't benched in a long time and I remember that weight being harder. Guess that's a good thing! Heavier on these next week. Overhead Press:5x95lbs5x95lbs5x95lbs Clean and Press:Since I still had the bar and I was getting a bit of shoulder fatigue I decided to switch to clean and press with jump rope in between sets (I jumped rope through the whole workout and got some comments on my skills - /happy)5x95lbs5x95lbs5x95lbs Goblet Squats:Had to give up the bar and while my legs were still sore from front squats the other day I went lighter and made sure I kept perfect form.5x80lbs5x80lbs5x80lbs5x80lbs5x80lbs Front Plate Raises:More intense jump rope between sets - wooooo!10x35lbs10x35lbs10x35lbs Link to comment Share on other sites More sharing options...
Bode Posted July 27, 2012 Author Share Posted July 27, 2012 Pretty quiet in the gym today so it was nice to be able to grunt without judgement! Chin-Ups/Pull-Ups:3 sets of 5First set was the best form I've ever had so I was stoked about that. Just need to work on keeping that form across more sets. I feel like I'm making slow and steady progress with these! Incline DB Press:5x50lbs5x50lbs5x50lbs5x50lbs5x50lbsCouldn't do with with this kind of good form a few weeks ago. Slow an steady progress again SL Deadlifts:5x135lbs5x155lbs5x175lbs5x175lbs5x175lbsOoooo, my hammy's will be sore tomorrow. One arm OHP:5x30lbs5x35lbs5x40lbs Lat Shoulder Raises:10x15lbs10x15lbs10x15lbs It's the weeeekend! Have a good one y'all. Link to comment Share on other sites More sharing options...
Bode Posted July 30, 2012 Author Share Posted July 30, 2012 No training today Got some more ink yesterday from an awesome vegan tattoo artist in LA. His whole process from start to finish is completely vegan - so stoked. Probably another 3 hours of shading to go on this at least! http://distilleryimage5.s3.amazonaws.com/934ed8a2d9f411e18a2e22000a1e8b88_7.jpg Link to comment Share on other sites More sharing options...
Bode Posted August 6, 2012 Author Share Posted August 6, 2012 Forgot to log my Friday workout but today's won't have the same treatment. Chin Ups:3 sets of 5 Deadlifts:10x135lbs8x185lbs6x205lbs OHP Barbell Press:5x95lbs5x95lbs5x95lbs5x95lbs5x95lbs Side Shoulder Raises:12x15lbs10x17.5lbs8x22.5lbs Sprints:Damn those olympic sprinters have crazy physique! All the cardio I do will be focused on sprint training I reckon. Need to get outside and do some actual sprints though - the treadmill here maxes out at 12mph. 10 minutes treadmill1:30 off30 seconds @ 12mph Link to comment Share on other sites More sharing options...
Bode Posted August 8, 2012 Author Share Posted August 8, 2012 Today's workout: Jump Rope/Pushups:100 jumps -> 10 pushups5 times for 500/50 total DB Shoulder Press:10x25lbs8x30lbs6x35lbs Front Raises:10x15lbs8x17.5lbs6x20lbs Side Raises:10x15lbs8x17.5lbs6x20lbs Rear Raises:10x12.5lbs8x15lbs6x17.5lbs Barbell Curls:10x50lbs10x50lbs10x50lbs Link to comment Share on other sites More sharing options...
Bode Posted August 9, 2012 Author Share Posted August 9, 2012 Decided just to do deadlifts today, I freakin' love them and REALLY want to get my 1RM over 300lbs. Best way to do it? Suck it up, do more deadlifts. Quick jump rope warm-up and then straight into it... Deadlifts:5x135lbs5x185lbs5x205lbs5x225lbs1x275lbs equal to current PB1x285lbs - fail... managed to get it off the ground but just couldn't straighten up. I really wanted to get to 285 this week... Decided to do drop sets until I had to get back to work... 12x135lbs12x135lbs12x135lbs12x135lbs12x135lbs That's definitely more deadlifting than I've done in a single session but it feels good and hopefully I can break through that 285 barrier on my way to 300lbs. Can't wait to get to 6 of those 45lbs plates... TOTAL VOLUME:12128lbs Link to comment Share on other sites More sharing options...
Bode Posted August 10, 2012 Author Share Posted August 10, 2012 A shoulder workout to commemorate Dwight Howard's move to the Lakers. This season will be VERY interesting Also, what do you call it when you superset 3 excercises? 'Super-duper' set? 'Tri-set'?... Hmmm. Tri-set #1:Rotate through 3 exercises with small rest at the end of each circuit. DB Shoulder Press:12x20lbs10x22.5lbs8x25lbs6x30lbs Alternating Front Raises:12x10lbs10x12.5lbs8x15lbs6x17.5lbs Lateral Raises:12x15lbs10x17.5lbs8x20lbs6x22.5lbs Tri-set #2:Rotate through 3 exercises with small rest at the end of each circuit. Arnold Press:12x17.5lbs10x20lbs8x22.5lbs6x25lbs Upright Rows:12x17.5lbs10x20lbs8x22.5lbs6x25lbs Rear Raises:12x10lbs10x12.5lbs8x15lbs6x17.5lbs Hanging Leg Raises/Jump Rope:Had a few more minutes before heading back to work...10 Hanging Leg Raises -> 100 Rope Jumps3 sets of that. Link to comment Share on other sites More sharing options...
Bode Posted August 16, 2012 Author Share Posted August 16, 2012 Pretty good workout today - managed to go heavier on a couple of things! Deadlifts:5x135lbs4x185lbs3x225lbs1x275lbs1x285lbs (PB!)3x225lbs12x135lbs OH Dumbell Press:10x30lbs8x35lbs6x40lbs (PB!) Dumbell Curls:10x20lbs8x22.5lbs6x25lbs4x30lbs12x15lbs French Press:10x30lbs8x40lbs6x50lbs Cable Crossovers/Jump Rope:10,8,6,12 (can't remember weight!)Jump rope between sets. Link to comment Share on other sites More sharing options...
Bode Posted August 21, 2012 Author Share Posted August 21, 2012 Workout from yesterday: Clean and Press:5x95lbs5x95lbs5x95lbs5x95lbs5x115lbs One Arm DB Rows:10x65lbs8x70lbs6x75lbs Shoulder Press/Front Raises/Side Raises:10x30lbs/15lbs/17.5lbs8x35lbs/17.5lbs/20lbs6x40lbs/20lbs/22.5lbs A little bit of rotator cuff work and jump rope to finish off. Link to comment Share on other sites More sharing options...
Bode Posted August 21, 2012 Author Share Posted August 21, 2012 Today's workout: Deadlifts:Slowly closing in on the 315 goal. Any tips on rep ranges I should be hitting to increase my 1RM? I've hit two PB's in the last 2 weeks and I'm feeling like I need a couple of weeks of volume>reps to solidify where I'm at. Any ideas?5x135lbs3x205lbs1x295lbs [PB!]5x205lbs12x135lbs Incline DB Press:Going for MAX depth.10x40lbs8x45lbs6x50lbs Cable crossovers/Jump Rope:Did these from low to high; "Wolverine style". I guess my nerd journal wouldn't live up to it's name without some X-Men references...12x25lbs10x30lbs8x35lbs6x40lbs12x25lbs Face Pulls:10x50lbs8x80lbs6x100lbs Link to comment Share on other sites More sharing options...
C.O. Posted March 14, 2013 Share Posted March 14, 2013 Haven't seen you post for a bit, how are things going? -Dylan Link to comment Share on other sites More sharing options...
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