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Phat training log (all advise welcomed)11068

simply_michael private msg quote post Address this user
pearce- thanks as well ..cause u bring ur knowledge to the table and at 13 learning from the vets u will be golden and remember we are always learning and adapting so cheers and I repped u for being a good sport and at 13 your leagues ahead and if keep listening and applying what the vets say then u will be jacked .. .also thanks for your input and hope u stay tuned .. your so lucky u got youth on ur side and fast metabolism at 37 it slows down and u gotta earn that shyt

cheers and repped u
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Dukenhiemer private msg quote post Address this user
Congrats on you sobriety, I have struggled with substance abuse and depression in the past. Still do from time to time to be completely honest!
I know all too well the difficulties they bring.
Secondly, welcome to the boards! There are a lot of knowledgeable guys on here, if you stick around you will learn a ton! I know I did when I joined about a year and a half ago.
Post 52 IP   flag post
simply_michael private msg quote post Address this user
Rest day

However I did cardio recumbent bike 12 miles 1 hour level 4

Woot
Weights tomorrow
Post 53 IP   flag post
Pearce_Bolton private msg quote post Address this user
@Simply_michael , dude i dont have a great metabolism, i allways try to eat as healthy as possible because i think personally im a genetic mesomorph/endomorph which is someone who eats something and they pack on flab and muscle pretty much really easily , but i just try keep my diet to best, thanks respect youu bro.
Post 54 IP   flag post
simply_michael private msg quote post Address this user
Quote:
Originally Posted by Dukenhiemer
Congrats on you sobriety, I have struggled with substance abuse and depression in the past. Still do from time to time to be completely honest!
I know all too well the difficulties they bring.
Secondly, welcome to the boards! There are a lot of knowledgeable guys on here, if you stick around you will learn a ton! I know I did when I joined about a year and a half ago.


not going to lie the alcoholism and drugs I was caught in from 20 years old to like 37 .. like 5 months ago quit . I have literally nothing to my name and a wreck credit score . I got to the point of drink in a pint glass Bacardi 151 mix with wild turkey 101 ..half and half .. I would say the glasses I drank out of was 16 ounces . anyhow yea no mixers . So its true it never does get better only worse. I tell this story so people will know of my experience strength and hope that is I can recover anyone can.

My biggest thing is depression (of the past and wasted future sometimes cause I have no degree etc at age 37 ) the only thing that I do have is weightlifting and that's why I try to read and live it . cause I know that is the one thing my passion is . I am not arrogant about it and know quite a bit but most people will never know cause I choose to be a learn and remember the cardinal rule . SHUT THE FUCK UP WHEN SOMEONE BIGGER IS GIVING ADVICE CAUSE CLEARLY THEY DID IT RIGHT .. hence why I always ask questions ..

but depression and isolation is what I practice a lot now which I am trying to break cause I will forever be single if I don't but heck isolation and obessession are the alcoholic and addict traits ..but just for today I don't have to drink , drug, isolate, and be depressed cause just for today I did action steps .


sorry for rant not sorry
Post 55 IP   flag post


simply_michael private msg quote post Address this user
Back and Shoulders Hypertrophy Day

•Pulling Power Exercise speed work: Pendlay rows
6 sets of 3 reps- 50 pounds - up
•Hypertrophy pulling movement: Rack chins
3 sets of 12 - bodyweight x9,x5,x5 - up
•Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps - 55 pounds - up
•Hypertrophy pulling movement: Shrugs
2 sets of 15 reps- 65 pounds - up
•Hypertrophy pulling movement: Close grip pulldowns
2 sets of 20 reps - 55 pounds - up
•Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 12 reps- 20 pounds - up
•Hypertrophy shoulder movement: Upright rows
2 sets of 15 reps - 20 pounds - up
•Hypertrophy shoulder movement: Side lat raises w/dumbbells
3 sets of 20 reps- 2.5 pounds - up

Cardio
Ellipitical 2.50 mile heart rate 130 in 30 minutes

another work out in the books . coming alone with the cardio and hopefully the bodyfat shedding . under calories and protein is doing decent . so keep on treading water
Post 56 IP   flag post
simply_michael private msg quote post Address this user
Lower Body Hypertrophy Day
•Lower Body Power Exercise speed work: Squats
6 sets of 3 reps- 95 pounds - up
•Hypertrophy pressing movement: Hack squats
3 sets of 12 reps- 20 pounds (sleigh not included)- up anyone know how much sleighs usually weigh?
•Hypertrophy pressing movement: Leg presses
2 sets of 15 reps- sleigh plus 20# weight -up
again anyone know sleigh weight?
•Hypertrophy extension movement: Leg extensions
3 sets of 20 reps- 50 poundsx20,20,15 - stay
•Hypertrophy pulling movement: Romanian deadlifts
3 sets of 12 reps- 80 pounds x12,12,8 - up
•Hypertrophy curling movement: Lying leg curls
2 sets of 15 reps- 50 pounds x15,12 - stay
•Hypertrophy curling movement: Seated leg curls
2 sets of 20 reps- 30 pounds- up
•Hypertrophy calf movement: Donkey calf raises
4 sets of 15 reps- 60 pounds - up
•Hypertrophy calf movement: Seated calf raises
3 sets of 20 reps- 50 pounds - stay


leg day I usually don't do cardio ... guess cause I hit them hard ..should I ? any thoughts . still trying to piece an ab workout togather as well . thoughts ..

thanks gang hope everyone reading is doing groovy
Post 57 IP   flag post
Flo1307 private msg quote post Address this user
How often do you do cardio?
Post 58 IP   flag post
simply_michael private msg quote post Address this user
right now I am doing cardio .. probably 4 to 5 times a week cause I wanna get lower body fat and watching diet as well with high protein and lower carbs roughly 100 range a day and protein around 120 to 150 .
Post 59 IP   flag post
Flo1307 private msg quote post Address this user
@simply_michael hm ok at first i've to say you that 4-5 times is probably to much.

If you are going on a cut the worst thing you can do is to rush in the cut.
Like 1:lower cals drastical
or 2:Add cardio like animals are behind you

On the other hand i'd also recommend you to try HIIT.

I always did cardio after my leg workout,but this is personal pref.

Just look that you don't do cardio the day before legs.

Sry for my english haha.
Post 60 IP   flag post
simply_michael private msg quote post Address this user
your English Is fine and .. I wish I could do hit I am 37 years old I do not have knee's of 20 year old hence why I do LISS ..I may try but really tougher and then I can't go as long cause I wear out worst then a virgin with his first partner
Post 61 IP   flag post
simply_michael private msg quote post Address this user
Chest and Arms Hypertrophy Day
•Pressing Power Exercise speed work: Flat Barbell presses
6 sets of 5 reps - 75 pounds - up
•Hypertrophy pressing movement: Incline barbell presses
3 sets of 12 reps- 75 pounds x12,12,7 - stay
•Hypertrophy pressing movement: Hammer strength chest press
3 sets of 15 reps - 10 pounds @ each side -up
•Hypertrophy fly movement: cable flyes
2 sets of 20 reps- 10 pounds x20, 15 pounds x13
•Hypertrophy curling exercise: E-z bar preacher curls
3 sets of 12 reps- 45 pounds - up
•Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 15 reps -10 pounds - up
•Hypertrophy extension exercise: Dumbbell French press
3 sets of 12 reps -10 pounds - up
•Hypertrophy extension exercise: lying tricep extension with cambered bar
3 sets of 8-12 reps- 20 pounds - up
•Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 15 reps- 42.5 pounds x15,12- stay
•Hypertrophy extension exercise: Dumbbell kickbacks
2 sets of 20 reps- 15 pounds x15,x10- stay

didn't do cardio tonight as rest day is tomorrow will go out and bust some cardio out .
Post 62 IP   flag post
dempsey private msg quote post Address this user
hi man! been awhile. i agree with flo about the cardio.

about hiit, i did start with just 3 intervals of run/walk then from there i added more as my body adapted so start slow because it really is taxing esp after a hard workout. i also warm up with a few mins of jog/walk before i do hiit. best of luck man!
Post 63 IP   flag post
simply_michael private msg quote post Address this user
thank u will try to incorp hiit ..just will monitor how my knee's will do .. remember I am 37 almost 38 you young guys are showing me up
Post 64 IP   flag post
dempsey private msg quote post Address this user
here man take a look you can do ropes and swings enjoy! clickable text
Post 65 IP   flag post
simply_michael private msg quote post Address this user
@Dempsey
so not trying to be a douche lol but with shoulder surgery those are ideal .. I would hate to tear it again . but I def will try to do hit on a treadmill set it at 7.0 speed jump on it run and then jump off .. but I appreciate the suggestions and link

shoulder dislocation 8x and then surgery is not fun
Post 66 IP   flag post
dempsey private msg quote post Address this user
oh sorry man didnt know. x_x well i guess just have to start slow and see how it feels. best of luck man!
Post 67 IP   flag post
NorIda private msg quote post Address this user
Hiit is basically a concept. You can do anything all out, then recover and go again

You can do barbell complexes. Ride a bike. Sprint. Plyo boxes. It's an open book, so don't think you have to stick to a treadmill!

Keep up the good work!
Post 68 IP   flag post
simply_michael private msg quote post Address this user
@norlda
thanks so much and will look into it ...probably will start on bike . I guess I can do it on recumbent bike?

also is there a machine that can burn the max amount of calories while doing hiit . that is why I suggested treadmill cause I figured burned more
Post 69 IP   flag post
NorIda private msg quote post Address this user
The bike is fine!

I personally hate running on treadmills. I feel to confined. I'd rather run outside.

But as far as maximal calories burn, I would imagine the differences wouldn't be too severe. Just an educated guess. But sprinting would likely burn more calories than simply biking, because there are more muscles being used. But is sprinting more optimal than an olyptical that your using both the feet and arm attachments, I honestly don't know. Idk if there are any studies showing data or not. I would be shocked if there was a huge difference in caloric expenditure tho.

But IMO. Doing anything as hiit, is better than not doing any, or only doing Liss.

So chose something that you will enjoy, or not get bored of. And something that is sage on your joints.

Hope that helps!
Post 70 IP   flag post
simply_michael private msg quote post Address this user
@norlda
thanks for all your wisdom and I am honored u come to my log


everyone else thank u for being there for me .I used to take people places and things for granted and I know u haven't met me in person but know that if u need anything I am a computer geek and nerd so if its a program or something I can see what I can do ..

all in all thanks and I feel honored
Post 71 IP   flag post
simply_michael private msg quote post Address this user
ok gang I couldn't make it to the gym so I hit the pavement I am sure tomorrow I will have huge allergy attack lol


30 min 39 seconds . I walk /ran , more running than walk 2.55 miles at 5.0 speed

so yea fun times wasn't as bad as I thought. I figured I should move to more outside running being on the 24th of this month I have a mud run I am participating in ..so gotta run outside ya dig . lol
Post 72 IP   flag post
simply_michael private msg quote post Address this user
my new ice cream

All you need is:
•1 Tub of 2% Greek Yogurt (500 grams)
•1/2 Cup of Whey Protein Powder

Post 73 IP   flag post
simply_michael private msg quote post Address this user
Upper Body Power Day

•Pulling Power Movement: Bent over or Pendlay rows
3 sets of 5 reps - 90 pounds - go up
•Assistance Pulling movement: Weighted Pull ups
2 sets of 6 reps - bodyweight x5,x4,x3
•Auxiliary Pulling movement: Rack chins
2 sets of 6 reps - bodyweight x7,x7
•Pressing Power Movement: Flat dumbbell presses
3 sets of 5 reps- 125 pounds - go up 5 pounds
•Assistance pressing movement: Hammer strength dips
2 sets of 6 reps - 45 each side - up
•Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6 reps- 35 pounds - stay
•Auxiliary curling movement: E-z bar curls
3 sets of 6 reps- 70 pounds - go up
•Auxiliary extension movement: Skull crushers
3 sets of 6 reps - 50 pounds x6,6,2- stay

Cardio :Sprints on treadmill

10 minutes roughly 1 min on 1 min off for 1 mile level 6 speed 0 incline


wow the sprints wore me out . I started off small so will try to pick it up to at least 15 minutes but wow . not sure what heart rate was but pounding lol

cheers

thinking of adding abs in what is everyones routine or suggested routine
Post 74 IP   flag post
Trev182 private msg quote post Address this user
Quote:
Originally Posted by simply_michael
my new ice cream

All you need is:
•1 Tub of 2% Greek Yogurt (500 grams)
•1/2 Cup of Whey Protein Powder



That looks awesome!!
Post 75 IP   flag post
Flo1307 private msg quote post Address this user
Quote:
Originally Posted by simply_michael
my new ice cream

All you need is:
•1 Tub of 2% Greek Yogurt (500 grams)
•1/2 Cup of Whey Protein Powder



haha i love this.

I did abs on leg days

Like 2sets hanging legraises (with a db)
and 2 set of cable crunches
Post 76 IP   flag post
simply_michael private msg quote post Address this user
yesterday workout and today no workout rest .

Lower Body Power Day
•Pressing Power Movement: Squats
3 sets of 5 reps- 125 pounds - go up
•Assistance pressing movement: Hack Squats(machine)
2 sets of 6 reps - 125 pounds - go up
•Assistance extension movement: Leg extensions
2 sets of 6 reps - 110 pounds - go up
•Assistance pulling movement: Stiff legged deadlifts
3 sets of 5 reps - 125 pounds - go up
•Assistance pulling/curling movement: lying leg curls
2 sets of 6 reps - 70 pounds - go up
•Auxiliary calf movement: Standing calf raise
3 sets of 6 reps - 150 pounds - go up
•Auxiliary calf movement: Seated calf raise
2 sets of 6 reps - 80 pounds - go up

no cardio

todays ... rest day . I actually didn't even hit gym had early meeting at work and now gym closed . so rest completely feels odd .
Post 77 IP   flag post
simply_michael private msg quote post Address this user
ok gang ..well fuck

I was in gym and my shoulder popped partially out . so I sat in chair and then make my arm in a L and waited for muscles to relax and it went back in socket . now I had surgery on this arm and I do have full range of motion still. sore obviously but manageable.

My question those out there who might know . I really need help . I have no insurance and I know I need to put it in a sling . I have an hospital grade one and is in it now but how long should I leave it and then also how long no weights or what would u all recommend . this is a partial and I don't know what to do unlike when it totally came out and I was fucked

@eknight or anyone .

I guess I will be canceling the mud run as well due to several obsticale course etc and I know I probably don't wanna risk it with no insurance
Post 78 IP   flag post
simply_michael private msg quote post Address this user
update..

well I took out of sling just cause I wanted to test it hours after it slightly popped out and I did 10 sissy push ups (with knee's ) and held up and then I went and did 10 regular push ups fine . now its tight cause I am sure trama but still wasn't bad at all . maybe this is just a hick up

thoughts PRO's?

guess the surgery help it not be major and just catch it so I can replace it .. anyways


thoughts ... next steps?
Post 79 IP   flag post
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