Ga Realtor's Training Log

[GAREALTOR]

I'm planning to clean this thing up when I get a chance, but I'm pretty booked up this week, so it makes it tough to eat right.


5AM Wake Up
NOXPLODE
525 - Bagel, Scoop of Protein (this is new - from previous training)
6 -7 Workout

15 Min Cardio
SLDL 135 X 8 X 2, 185 X 2 (8, 6)
I've never really tried these outside a set here and there and not slow, with tight abs ect... This killed me, I felt like I was going to pooh myself onetime or fall down. I stopped when I felt my back help.

SQUATS 225 X 2 (8) 245 X 2 (6)
After coming off a rest week and reading Musclentx log I really went deep and held it at the bottom. These were nice and slow, the SLDL killed me though. I couldn't get to my regular weight on these. =(

Leg Press 270 X 10 X 2, 320 X 8 X 2
Again, my hammys are screaming at me on these. And again, I brought it all the way down to my stomach and pushed through. I'm used to doing over 400LBs on this, but I my eyes are opened to building some muscle now.

I also did a set of calf raises on this in between sets, same weight, (15 reps).

Hack Squat 180 X 2 (8,8, 200,6) - I don't know how I got those in, I felt numb at one point. I wanted to go up, but my legs were shaking pretty badly and I could barely get walk to the water fountain.

Seated Calf Raises 140 X 3 x 12 - These were tougher only because I was focused and my legs were dead.

7:15 PWO Two Scoop shake, 2 bananas (i can't stand the taste of whey) 5 G Glutamine

... More to come.

[jlozan84]

Good to see another log. Nice squats too bro.

I would suggest adding in some hip/groin work and some pull-throughs if you have a weak post-core (which I am assuming you do, since you are just starting to do SLDLs).

Good luck.

[mitchcumstein]

Good lifts. I was gonna comment about your username but i see you cleared it all up in your signature.


Carry on.

[GAREALTOR]

Yeah, well, when I created it and hit submit, I thought, "DOH!"

-----

Picking up from 7:15 Yesterday

10AM Emergency Hippie Mountain Climber Food Bar - Nature's Granola Bar Crunchy

I spend the whole day with clients grabbed a Chargrilled Chicken Sandwhich from Chickfila and a sweet tea at around 3PM - I did sneak in some peanut snack that I found at one of the homes I was showing to clients (it was out for people to take).

I then had steak and a cucumber/tomato salad with a smaller than normal serving of white rice.

All water drank.

Took another dose of glutamine before bed.

Asleep by 11PM

-------------------

UP AT 5AM - Tired and sore as heck.
Same Routine as the day before.

I felt like there was no blood circulating, no pump today, felt weak, needed some sleep I suppose or a back rub... mmmmm.

CHEST DAY

FLAT DB BENCH After Warm Up 8 X 50, 6 X 55, 4 X 60, I looked real angry and made a big fuss, 7* X 60 - last one I almost lost my arm. If I were an old GI Joe figure, someone would have had to pop me back into place.
Rest time was pretty much right at 1 minute

INCLINE - Much of the same here, 6 X 50, 5 X 55 - went for a little walk, the last one really did upset me, I figure I need more sleep and less stress, but this is life. 8 X 55 and I could have done about 3 more with a spotter, but one of my arms hit my head on the way up... so I thought it best to stop.

Went to the decline machine 2 sets of 8 X 180 - Held at bottom and slowly through.

DIP - -25 LBS - 2 sets of 10 - I really like dips.

* A side note: I discovered I am a cable crossover whoooer! I wanted so badly to do it... I resisted the urge just to spite myself.

CABLE PULL DOWN - It says on the sticker, that each weight increment is supposed to be for BOTH arms... whatever...

10 @ 57.5
8 @ 65
8 @ 65 - Not sure if I count that last one, I started leaning pretty heavy on the last three.

Incline overhead tricep raise thing - Just did it in between sets of the incline bench.

55 X 6
55 X 8

Kickback - this is my pretty boy excercise. I really like to look in the mirror on these.

30 X 8
35 X 6 - Really "swang" the last two

Back home

2 Scoops, 2 Bananas Skim milk off

Ate a few donut holes at a conference 10AM

Lunch was the same as yesterday except at 11 AM -

Dinner was there (I know I'm missing the snacks, but it's tough!) at 6PM - Steak again. ROAR - MEAT!

Some before photos (from before semi serious training, and some before photos for now) coming soon....

[GAREALTOR]

Today was awful, I could barely walk - but I imagine the stretching yesterday helped me quite a bit.

My whole body was sore, I was dead tired. I wanted to do cardio today, but it was a no go.

Here's what I ate.

BFAST
Protein Shake
Bagel

10 ish, Scoop of whey

12 - Pizza - Yes I know - 3 slices, sausage, Papa Johns

2PM Cup of Coffee

5PM Chicken Panang with White Rice - Chicken, Green Bell Peppers, Onions, Mushrooms, Coconut Milk.

7PM - First try of some BCAA mixture recommended by Musclentx - Luciene, Iso L and some other one. It didn't mix well and my wife thinks I'm on steroids....

I forgot to mention, I start each training session with 15 minutes of "FAT" targeted cardio.

Tomorrow I'm blasting my back!

[GAREALTOR]

Well I just read how you shouldn't do kickback and other lame excercises that I did for triceps. Yikes..

OK today was better

Same morning routine - Took BCAAs too.

Gym

Wide Grip BB Row Warm Up -> 95 X 10, 115 X 8 125 X 8 130 X 6
Seated Cable Row -> 140 X 8 150 X 8 X 8 Feeling the burn... squeeze those shoulders.

Alt Bicep curls (because I wore my cut off shirt) 40 X 7 45 X 4 50 X 1, 40 X 6
The Pull Up stuff was being used so I used the machine, HammerStrength, Wide Grip Pull Down 140 X 10 160 X 10 180 X 8 200 X 6
BB CURL - 65 X 8 75 X 6 80 X 4
Back Ext 3 Sets of 10 with 25 LB
One Arm Row 50 X 6

Protein Shake (more BCAA)

Snack Scoop of protein and hippie granola bar

Lunch - Left over chicken panang

Snack - 1 Thin Mint Girl Scout Cookie, about 5 of my son's goldfish, a bunch of water.

Dinner - Talapia, Mushrooms and some Flavored Rice, Tortilla chips, a bit of salsa, and Pineapple

Tomorrow is Shoulder Day - I can take off shrugs since Musclentx hates them.

[GAREALTOR]

Morning, Same Routine... This time I downed a scoop of protein and went out the door, no bagel =(

It's worth noting that I feel like I have a fever constantly. I'll be in a well air conditioned room or car and be burning up. I think that's good?!

Shoulder

Standing Military Press - 65 X 10 75 X 10 85 X 8 -90 X 5* Definitely felt this one all over.
Seated Press 45 X 6, 45 X 6
Side Laterals 30 X 4 - YIKES My shoulders are dead 27.5 X 5.... 25 X 6
Front Lat 25 X 6 22.5 X 6 (2 sets like that)
Bent Over Rear Lat 25 X 6, 25 X 6 - Felt this one good

Some Ab work (did hi rep/weight off hi rep/weight this week, mtwthf)
today was heavy weight.

Back home
Protein Shake around 7

9:30 2 Scrambled eggs, 4 slices of bacon, skim milk

1 Chicken Sandwich

Forgot what I had for a snack outside of pineapple

6 Chicken nuggets with my son... =p

[musclesntx]

Dude,

Get a cooler and keep it loaded with food. I know your line of work is kind of unpredictable, so ALWAYS have food on hand.

I typically don't recommend doing the support muscles (biceps) before the heavy muscles (back) since if the biceps are a bit tired, they'll fail and you won't be able to properly work the back. Some moron will probably say "well then the back duz most of tha work yo" but considering the back does most of the work anyway on pulldowns and such (and the biceps should do like 25%) you need them to be fully ramped. Same thing for shoulder/tricep work pre-benching, etc.

Using really light exercises to warm up is ok, but I'd rather use a lesser weight on a compound exercise to a) warm EVERYTHING up and b) feel the lift.

[GAREALTOR]

Muscle,

Thanks for the post! I bought some of the packaged tuna to take with me as well as some hippy granola bars - something is better than nothing...

This weekend had some interesting things happen.

I mowed the lawn and decided to weigh myself. I got down to 174 (previously I got up to 177 the day before - weighing my self each day at the same time) maybe it was water weight.

I ate pretty decent and finished up the day with hawaiin chicken and some rice.

If there was a refeed day on my schedule it probably was Sunday (Mother's Day).

I didn't lift, but had Oatmeal for breakfast, scoop of protein, then for lunch had a large steak, mushrooms, broccoli, salad, rice and cucumer/tomato.

Had banana pudding a slice of cheesecake later. =(

OK<

Monday

Noxplode, BCAA stack - I cannot stand this powder! - Bagel, skim milk.
Squat (last time it was on the smith machine, this time no smithy)
Warm Up sets
Real sets
185 X 10, 205 X 8, 215 X 6, 225 X 6
SLDL
155 X 8 175 X 6 - Felt physically weak... having a bout with something as well, have a nasty sore throat.
Leg Press 360 X 3 (Calf Raise sets of 15 in between)
Hack Squat Machine 180 (not sure what the weight really is) 3 x 8
Calf Raises 90 X (15, 12, 10) - Calf were on fire... I could barely walk.

Ab work,

Home, Protein shake.... now I really feel a need for nap... not sure if it's from the workout or work anxiety.

LOL.

Today's workout didn't feel as awesome as last time, but I did feel my legs getting stronger. The last set of squats felt strong like I could do twenty, but my knees were nearly knocking each other. lol.

[musclesntx]

Dude, get rid of that hippy mountain climbing food! It's one thing if they are just there and you don't have access to anything, but you're out buying the f*ckers.

[GAREALTOR]

Actually, I "BOUGHT" them to keep my sugar levels or whatever straight. I didn't think to look at my diet until recently. It only took me like 12 years to realize it.

We bought it at Sams (like Costco) so I have about 8 or so bars left.

[musclesntx]

Originally Posted by GAREALTOR

Actually, I "BOUGHT" them to keep my sugar levels or whatever straight. I didn't think to look at my diet until recently. It only took me like 12 years to realize it.

We bought it at Sams (like Costco) so I have about 8 or so bars left.

Hippy. Smoke some grass and grow your hair long like John Lennon and listen to John Lennon. Protest every war no matter what. Give peace a chance. Move to northern Cali.

[Taekwondo Guy]

Originally Posted by musclesntx

I typically don't recommend doing the support muscles (biceps) before the heavy muscles (back) since if the biceps are a bit tired, they'll fail and you won't be able to properly work the back.

bump

on back workouts the first thing to move is your arms pivoting at the elbow...i.e. the biceps take the strain first before the back muscles are fully fired to take the load.

exhaust the first link in the chain and your back workouts will suffer

[GAREALTOR]

Thanks for the posts guys. Now that I'm done huggin' some trees.... PEACE brothers... ok.

TUESDAY
Same AM Routine - Almost gagged on my BCAA powder mix. Need a better plan for this stuff.

CHEST
15 Warm Up Cardio

FLAT BB BENCH - I haven't done flat BB in almost a year. I've never gotten my body weight, and I've never done over 150 unassisted.
95 X 10 115 X 8 135 X 6 140 X 4 ... Feels awesome. I hit my head about 2 years ago doing unassisted benches and the scar is finally gone - so off to DB

FLAT DB
55 X 6 - I'm pretty upset about the wimpy weight, so I really am trying on this one but the area between my collar bone and shoulder is on fire.
60 X 4, 4

INCLINE DB

50 X 6 55 X 4, then again, 55 X 6 - almost hit my head on the way up on the last two. Felt like my arms would just pop off.

DIPS
-25 / 3 sets of 10 - last one was killer

Lying Pullover - skull crusher
50 X 8 - Really tough, wasn't sure if I was supposed to do it. Felt it the next day in the back.

INCLINE BB
95 X 10 115 X 6, 6

DECLINE Hammer Strength Bench
180 X 8, 8

Finished up with Cable Crossovers, because I like them.

HOME 2 Scoop shake
10AM roll
Missed lunch again (DOH)
* Feeling sick, sore throat
3pm large Turkey Sandwhich
530 Salmon. Thank you hun!
Scoop before bed.

WEDNESDAY
SICK
Tried some protein throughout.
Missed lunch again, but found beaf jerky is a hit for 25 Grams of protein, but is salty as heck.
Ate Turkey sandwhich for dinner.

THURSDAY
Overslept, missed workout.
Same morning routine though.
Protein about 2 hours later
Had a Chicken Wrap around 1PM
Portable and smelly tuna around 3PM
and finally Pizza with family around 7PM.

This week has been a disaster dietly speaking. I've had about 3 slices of Cheesecake with the family, a glass of red wine two of the nights. Plus I've been battling a cold thats hurting the appetite and energy levels.

Luckily, I'm mega busy, so I am happy with the business - usually a bad stressor.

Thanks for reading and helping! I'm looking forward to tomorrow.

Back - Shoulders - Biceps In that order.

[GAREALTOR]

FRIDAY

Mornin' Routine
15 min of targeted aerobics

Bent BB Wide Row
65 X 10 85 X 8 105 X 6, 6

PULL DOWN, Machine Wide Grip (per hand)
50 X 10, 60 X 6, 6

SEATED ROW
50 X 8, 60 X 7, 7 (SQUEAZING THE SHOULDER BLADES TOGETHER!)

PULL DOWN Hammer Strength Machine
180 X 8 200 X 8 - I feel strong, but something is missing here.

Standing Shoulder Press
95 X 0 I couldn't even do it - ...

Upright Row
95 X 6, 6

Standing Shoulder Press

65 X 10 ... Put the weights away... dork.

Seated Shoulder Press

50 X 8, 55 X 6, 6 almost clip my head.

Side Delt Raise
30 X 6 ... Really poor form here. I've had a hard time getting the weight up on this one.
25 X 6

Shoulders are through...

I feel like I'm the Rock, but I look in the mirror and I see the blob...

Alt DB curl
35 X 10 40 X 6 40 X 4 and then I started to swing them... =(

Curl Bar curl, 70 X 6

AB work

2 scoop shake at home.

1PM - Chargrilled Chicken Sandwhich
4PM - Small thing of tuna
6PM - PIZZA..... piece of cheesecake - finally gone

Next week should be good now that there is less junk food in the home.

Thanks for the support and input.

Did anyone else get a funky link earlier on trying to hijack your computer?

[GAREALTOR]

Saturday

I did about 45 minutes of light jogging around the neighborhood. I kept it relatively low intensity on purpose.

I then ruined it by going on a date with my wife. I ate a small bag of peanut MM and skittles and washed it down with some Mt. Dew. Yikes!

Steak for dinner though.


Sunday
Much of the same if you've been reading this.


MONDAY - LEG DAY

Morning Ritual

15 minutes light jogging.

Unassisted Squat
135 (Warmup
185 X 10
205 X 6
225 X 6, 6

SLDL
95 X 8
115 X 8
135 X 8

LEG PRESS
360 X 6,7,6

Seated Calf Raise
95 X 20
115 X 10, 10

Ab Work

Home

2 Scoop Skim Milk, 2 small bananas

10:30 AM Tuna Snack, Yogurt cereal bar... needed somthing sweet.

[GAREALTOR]

Ok, So I'm fighting off a sickness still after a week. Something is wrong... maybe?

TUESDAY CHEST

Feeling pretty sick and out of it.

Regular Routine

15 Min Aerobic

FLAT BB BENCH

95 X 10,10
115 X 10
135 X 6
140 X 4, 6

INCLINE BB BENCH

115 X 6, 6

FLAT DB

55 X 6, 6

INCLINE

50 X 6, 6

DECLINE HAMMER STRENGTH

180 X 10
200 X 8

Went home, shake, slept for about 5 hours - sick - ...


WEDNESDAY

REST

Tried to get at least body weight in protein.


THURSDAY

BACK

Assisted Pull ups

-40 X 10
-25 X 10, 8, 6

Seated Row Hammer Strength Machine

140 X 10
190 X 8, 8

Overhead Pull Down HS Machine

190 X 10, 10
210 X 6

Bent Over BB Wide Grip Row

95 X 8, 115, X 6

Good Morning
BB - 45 X 8
65 X 6

Pull Over Machine
180 X 10
200 X 10

Lying Pull Over
40 X 10
50 X 10

Alternate Standing Curl
40 X 6, 5, 4

BB Curl
65 X 8

Ab Work

Shake

10 AM - Tuna Snack
1 PM - Chicken Wrap
4 PM Fruit Snack
5 PM - Pizza - Tough with a family to eat healthy every day =(

FRIDAY

SHOULDERS

I'm having major problems focusing today!!!

Seated DB Press
35 X 15
45 X 10
50 X 8
55 X 8
60 X 1

Standing BB Press

45 X 10
65 X 8
* Kind of scary

Side Lat
25 X 10, 8

Front Lat, I just gave that one up.

Cable Upright Row
100 X 10
120 X 10
146 X 8 * Tough

Weighted Ab work.

[musclesntx]

I see 2 back workouts but somehow I'm not seeing deadlifts. Is there something wrong?

[GAREALTOR]

I've actually tried to add those, but maybe I'm doing them wrong. My back day is usually either Tuesday or Thursday. If it's Tuesday, then I'm still sore from my leg day.

It feels like a different kind of squat more so than a back workout. I do feel it in my lower back, so... I'll give it a solid go and post results here.

I did also try "zercher" squats, but I have no idea how to actually balance the bar on the front. That version of the squat seems so limited to what you can actually hold.