Back

Wow...we haven't had a real back day in a while, and I could totally feel it. The weights are down on several exercises, so I need to build back up. I think that Matt could feel it too.

I still haven't hit my upper limit on the GoodMornings. I did a second set of 5 at 315 pounds. I could have kept going without a problem, but realized that I had set the rack one notch too high, and I didn't want to get to failure and not be able to re-rack the bar. This led me to wonder, though - at what point should I start using a weight belt? I've never used one before, and I suspect that I should start using one before a major injury tells me, "Oh...I should have been wearing a weight belt when I tried that!" I'll have to do some research on that one. I own a weight belt, but just never thought I needed it. I asked one of the head trainers at Gold's, and got an answer of, "I don't know, but it's a good question. I'll ask around and get back to you." That's the kind of response I like to hear, and gives me a lot of respect for the person delivering it.

At any rate, here are today's numbers:

Sunday, March 30, 2008 - Back

Exercise	Cory	Matt
DL/GM	225 x 10 : 315 x 5	225 x 5 x 3
Assisted WG pull-up	60 x 10 : 45 x 8 @ wt=230	90 x 10 : 85 x 9 @ wt=230
Seated cable pull	240 x 10 : 120 x 30	160 x 7 : 140 x 3 : 140 x 10
Bent-over barbell row	155 x 10 : 225 x 10	155 x 10 x 2
Lateral raise	90 x 10 : 50 x 25 (M)	17.5 x 12 x 2 (DB)
Posterior deltoid deck	145 x 10 : 85 x 14	130 x 5 : 115 x 5 : 115 x 7
RCStackSet	7.5 pounds	5 pounds
TOTAL	22,585	16,460

Arms

New routine, since we've had the old one for a while and a changeup is in order. After doing more reading on Bodybuilding.com, I found some advice about doing several exercises in a row that target the same muscle, and performing them until you've really fatigued and shredded the muscle to failure. Moving from large muscles to small muscles that would be triceps, then biceps, then forearms. I decided to throw a twist in there just to make sure we were tired at the end: return to a few more failure sets of triceps and biceps after finishing the forearms/wrist curls.

On another note, today I tried the smaller, tabletop-type wrist/forearm isolation machine, which seemed to provide a lot more isolation and stability than palm-down wrist curls with the barbell. For the barbell type, I found that it's impossible for me not to move my arms as they rest over my legs, which act as a fulcrum. I'm sure I'll know by tomorrow if it was more effective.

Without further ado, here are today's numbers:

Saturday, March 29, 2008 - Arms

Exercise	Cory	Matt
Tricep pushdowns	65 x 15 : 65 x 12	72.5 x 12 : 65 x 12
Skullcrushers	90 x 15 : 90 x 18	70 x 12 : 70 x 18
Overhead tricep extension	65 x 12 x 2	57.5 x 11 : 65 x 9
Preacher curls (M)	150 x 10 : 150 x 12	125 x 10 x 2
DB bicep/hammer curls	30 x 10 x 2 x (b/h)	27.5 x 10 x (b/h) : 25 x 10 x (b/h)
Barbell bicep curl	70 x 10 x 2	60x 10 : hurt wrist
Palm down wrist curl	20 x 10 x (L/R) : 10 x 25 x (L/R)	hurt wrist
Palm up wrist curl	30 x 15 x 2 x (L/R)	hurt wrist
Tricep pushdowns II	35 x 20 : 65 x 15	65 x 10 x 2
Preacher curls II	95 x 15 : 95 x 10	110 x 10 : 110 x 4
TOTAL	18,935	12,027.5

Legs

Wow....grueling leg day, but I loved it. This is going to hurt for days (but in the good way.) I've noticed (*knock on wood*) that my knee problem (patello femoral syndrome) has subsided. Perhaps the prescription strength naproxen worked!

Today's numbers:

Wednesday, March 26, 2008 - Legs

Exercise	Cory	Matt
Squats (Smith)	275 x 10 : 315 x 10	185 x 10 : 225 x 10
Leg press	630 x 10 : 720 x 10	450 x 10 : 540 x 10
Leg extensions	170 x 10 : 190 x 10	230 x 10 : 230 x 9
Hamstring curl	135 x 10 : 140 x 10	190 x 10 : 170 x 10
Seated calf raise	135 x 15 x 2 (cramp)	135 x 25 : 135 x 22
Glute kickbacks	140 x 10 x (L/R) : 160 x 10 x (L/R)	140 x 10 x 2 x (L/R)
Hip abduction	220 x 10 : 240 x 10	215 x 10 : 240 x 10
Hip adduction	220 x 10 : 240 x 10	220 x 10 : 240 x 10
TOTAL	45,000	42,065

Chest

Nothing major to report today. Just another chest day (which I really do like a lot.) Only thing of note was that we both must have been a bit tired, since we dropped down several pounds on most of the dumbbell work. Don't know why it is, but the steam simply wasn't there tonight.

The numbers:

Monday, March 24, 2008 - Chest

Exercise	Cory	Matt
Decline bench	225 x 10 : 225 x 7	155 x 10 x 2
Flat fly	55 x 10 x (L/R) : 45 x 10 x (L/R)	40 x 10 x 2 x (L/R)
Incline DB press	70 x 10 x (L/R) : 70 x 7 x (L/R)	55 x 10 x 2 x (L/R)
Decline press	230 x 10 : 250 x 10	230 x 10 x 2
Pec deck	205 x 10 x 2	205 x 9 : 190 x 8
Incline fly	40 x 10 x 2	40 x 10 x 2
TOTAL	18,705	16,465

Back

BAD day today. Matt wasn't able to make it, so I was on my own. I didn't feel very motivated anyway, and it showed in the lifts. Just hit a wall and decided to stop before I pushed myself into hurting something. Am I over-training, or are these setbacks just remnants of the various illnesses that have been plaguing everyone around here (including me)?

Today's sad numbers:

Sunday, March 23, 2008 - Back

Exercise	Cory
Assisted WG pull-up	70 x 10 : 55 x 10 @ wt=230
Seated cable pull	200 x 10 : 240 x 9
Lateral raise	90 x 10 x 2
Posterior delt deck	175 x 4 : 145 x 6 : 145 x 5
TOTAL	11,935

Arms

No Matt today. Exam or something like that.

I added something back into the routine that I hadn't done for a while - the famous Mike Stack Rotator Cuff Prehab/Rehab Superset. This is a killer, but it' amazing at strengthening the rotator cuff. From now on in this blog, it will be referred to as the RCStackSet. It consists of the following, all done without rest between sets, and done by holding plates in both hands. Also, be careful not to bring the arms above parallel while doing the raises, as this will then move from working the rotator cuff to activating the deltoid.

• 10-15 arm raises to parallel in front of body, thumbs pointing up


• 10-15 arm raises to parallel in front of body, thumbs pointing down


• 10-15 arm raises to parallel at 45º, thumbs pointing up


• 10-15 arm raises to parallel at 45º, thumbs pointing down


• 10-15 arm raises to parallel at 90º, thumbs pointing up


• 10-15 arm raises to parallel at 90º, thumbs pointing down


• 10-15 reps holding arms parallel to floor, out to sides, and bring in to front of chest and back out


• 10-15 reps upper arm parallel to floor, elbows bent 90º, and rotate arms forward until entire arm is parallel with floor, then rotate back up.


• ABC's - left and right arms (more easily done one arm at a time): Hold the plate, and extend arm in front of sternum. Trace the entire alphabet in the air.

Today's numbers:

Friday, March 21, 2008 - Arms

Exercise	Cory
Skullcrushers	90 x 12 x 2
Preacher curl	140 x 10 : 150 x 8
Overhead tricep extension	50 x 12 : 70 x 12
DB bicep curl	35 x 10 x (L/R) : 40 x 5 x (L/R)
DB hammer curl	35 x 10 x (L/R) : 40 x 5 x (L/R)
Barbell wrist curl palms down	45 x 10 x 2
Barbell wrist curl palms up	45 x 15 x 2
RCStackSet	10's @ 5 lb plates
TOTAL	11,710

Legs

No Matt today. The flu caught up with him, so he'll be out for a while.

Today's numbers:

Wednesday, March 12, 2008 - Legs

Exercise	Cory
Squat (Smith)	225 x 10 : 275 x 5
Leg press	540 x 10 : 630 x 10
Leg extension	230 x 10 : 170 x 15
One-leg hamstring curl	120 x 10 x (L/R) : 120 x 7 x (L/R)
Seated calf raise	230 x 10 x 2
Hip abduction	240 x 10 x 2
Hip adduction	240 x 10 : 240 x 7
Glute kickbacks	130 x 10 x 2 x (L/R)
TOTAL	42,935

Checking in....with VISUALS!!

It's been a little bit more than 4 months (maybe 4.5) since Matt and I started lifting regularly. I put the start date at October 22 or 23. As I mentioned about a month ago, I decided to go for more of a "bulking" regimen - eating more calories (especially protein) and pushing up the weights I've been lifting. Next up is cutting back to lose body fat.

But, I got the urge today to see if I've made any progress at all. I'll just put up the comparison pictures (as humiliating as the "before" pictures may be), and let readers be the judge of whether there has been a change. There are four sets of pictures: front, back, right side, left side. The first set was taken on October 23, 2007. The second set was taken today, March 11, 2008.

Chest

Today's numbers:

Monday, March 10, 2008 - Chest

Exercise	Cory	Matt
Decline bench	185 x 10 : 225 x 5	135 x 10 x 2
Flat fly	50 x 12 x (L/R) : 55 x 12 x (L/R)	35 x 12 x (L/R) : 409 x 12 x (L/R)
Incline DB press	70 x 12 x (L/R) : 60 x 10 x (L/R)	60 x 10 x (L/R) : 60 x 9 x (L/R)
Decline press	230 x 12 : 250 x 12	200 x 12 : 230 x 7
Pec deck	220 x 10 : 225 x 5	175 x 12 : 190 x 12
Incline fly	55 x 10 x 2	45 x 12 : 45 x 6
TOTAL	19,660	16,990

Legs ... and a guest

Today was a lot of fun. I had one of my Up With People friends, Aaron (who was my cast's dance captain), visiting from Colorado Springs, CO. Aaron was up for joining Matt and me in our leg workout, so that was a good time.

Here are the numbers for the day:

Wednesday, March 26, 2008 - Legs

Exercise	Cory	Matt	Aaron
Squats (Smith)	185 x 10 : 225 x 10	185 x 8 : 135 x 11	135 x 10 : 185 x 10
Leg press	450 x 10 : 540 x 10	450 x 10 x 2	270 x 10 : 360 x 10
One-leg hamstring curl	100 x 10 x (L/R) : 110 x 10x (L/R)	110 x 10 x 2 x (L/R)	65 x 10 x 2 x (L/R)
Seated calf raise	180 x 10 : 225 x 15	180 x 10 : 180 x 14	90 x 11 : 90 x 10
Hip abduction	230 x 15 x 2	210 x 12	110 x 15 x 3
Hip adduction	230 x 15 x 2	230 x 12	150 x 15 x 3
TOTAL	37,175	25,965	25,690