Ok boys and girls... we learned a few things this morning didn't we...1) Hot tubs and Hurricanes go well together... except the night before leg day... on 5 hours sleep...2) My high rep work SUCKS!!3) I am an old man... and old men hurt in places young men haven't even found yet....I tried my best all the way to the gym to get jacked up about this workout but there are some days you just don't feel it. We were up last night beyond what I had planned being up because I wanted to approach this... Go to BodyBlog

Active recovery day by schedule... inactive recovery day by necessity... Slept in until 5:30 and just finished up a pretty good carb load for breakfast. Upper body is stiff and sore and my lower back is still fussing over the good mornings.. I will do a bit of stretching during lunch and rest up for the next two days of pain and torture.. I have a slight routine change for tomorrow on Squats.. instead of doing the 285 x 6, I will back up and pick up the Partial Squats I missed on Monday for that... Go to BodyBlog

Alrighty then.. I do remember how to do this stuff... seems the 4 days off does a body good....Rolled through my routine this morning with the thought process I was going to start following Sean's program to a T on the lifts... and if I felt like I had any more add a couple stations for burnouts... so it went this morning {except I forgot the Laying Lat Raises}. The Military partials left me begging for more so I went to the Seated position and snagged a little more... then noticed someone left... Go to BodyBlog

Well, well.. 4 days down range from my last workout and you would think I would be rested right? I seem to have lost my Monday routine for this week and so my plan was to come in and drop the weight 1 plate each side and step the reps up 2 ranges to get back in to the routine and still have a bit of energy tomorrow for the heavy uppers.. Thursday will be my active recovery day and then we will finish off the week with the high rep split. Finished up with a quick round of cardio and I lost 10... Go to BodyBlog

Back to back uppers took a lot out of me today... I was really struggling through the pullover and cross hammer burnouts... I think I actually saw smoke rollinng off me as we walked out of the gym this morning... Lissa and her daughter were doing arms so I tossed an extra station or two to the routine to burn time for them to get through their work... WarmupStretchingSupersetDecline Bench - 270 x 8 x 2, 270 x 6 x 2Stirrup Pulldowns - 150 x 8 x 4 setsSupersetDB Bench - 70 x 8 x 4 setsTBars - 5P x... Go to BodyBlog

Dead man walking... I feel like this workout is akin to my last meal prior to the execution... :D Maybe.. ;) Knowing this was last chance this week to get any heavy work in, I kinda tweaked the routine a bit and blasted the crap out of my uppers.. I wished I had had some time for a few shrugs and DB bench work, but I stepped into the middle of a bit of gym drama this morning to defuse what I think is a situation that might turn a tad nasty.. I hope not.. the gym is my quiet time.. time away from... Go to BodyBlog

Dead man walking.... Short week this week on many fronts, longer on others... 3 day work week, and toying with three days of training... My heavy Monday and Wednesday will get done and the cardio/core Tues & Thurs will get done... the Friday and Saturday High rep is in question.. I may cut the second leg routine out and do arms on Friday... we will see..Lots of rest this weekend due to inclimate weather so it was pretty easy to get in and get focused this morning.. really made a good run at... Go to BodyBlog

So, this morning we shift gears to light, high reps to shock the muscles we burnt out earlier in the week with heavy... or getting heavier.. after a pretty good warmup, I jumped off into the front squats.. Now the Front Squats and Romanians are new this cycle, so we are still feeling out form before we load anything serious on the bar... I am becoming more comfortable with both with the exception of hand placement on the fronts... I suppose once I gain a tad more flexibility that will come..... Go to BodyBlog

Late to the party today due to awful big rats in the attic.. or so it sounded at 1:30 a.m... slept in to 5:30 and then shifted the active recovery to pre-lunch activities.. Most everything shown on the routine for Tues & Thurs can be done right in my office now that I have a nice purty CLEAN yoga mat... not that it could be construed in any manner that what I do on those days can be labeled as yoga... Anyway, about 45 minutes of funny noises behind my closed office door later and I had the... Go to BodyBlog

OK, its official.. I think it would be easier to list the parts of my body that DOESN'T hurt right now... if I could figure out how to self induce an epidural, I would in a tick tock.. as I sit here, my left earlobe and right kneecap is the only think I can take note of that doesn't hurt, and I am not so sure about the right kneecap.. I think it is just in shock... all the stretching has touched tendons that had 30 years of rust on them, but I know this is for the best because my range of motion... Go to BodyBlog

Lol.. today was an interesting session.. since it was Cardio/Core/Gumby day, I was arguing with myself all the way in that I could slip in a little gun work and not hurt anything since the guns didn't get oiled until Friday.. I even walked down and sat my bag up in the free weight section planning on doing just that... the fact that I had printed Sean's email for the routine is what saved me... I kept eyeballing the routine.. stretch this.. stretch that... pre-workout stretch.. post workout... Go to BodyBlog

Morning gang. Tan got a little deeper this weekend and so did the DOMS.. Leg DOMS that is... a couple comments on the new training program... it friggin hurts... the pain in my legs this weekend was nearly unbearable at times.. the DOMS were deep and sustained.. not only was the intensity off the charts, but I have never had them hold on quite as long.. I was worried this morning going in because they were just beginning to subside... pre-stretch was a pain... but once I loosened up, I stepped... Go to BodyBlog

HOLY CRAP!!!! Thank you sir can I have another!extreme pain again last night in the inner quad that moved up into my groin on the left side.... ibuprofen and icy hot... and tons of stretching... enough of that.Leg DOMs in full force on the way in this morning.. pretty much empty gym so I was able to get through the supersets fairly efficient by using my rest periods to set up future stations.. since all stations were superset push/pulls, I set a pace of 15-16 minutes per superset to get through... Go to BodyBlog

Alrighty then.... its Friday... TGIOHOMD....(Thank God I Only Have One More Day)All the stretching{some call it yoga}{I call it torture} has really done a number on my left hip and quad... I had a moment of weakness last night whereas the pain in my left quad to my hip almost.. and I stress the almost concept to it's physical and emotional limits, ... almost had a tear in my eye.. 3 ibuprofens and some additional stretching put me back in my typical ornery mood...Sleep was spotty last night due... Go to BodyBlog

"Since this is a new lift and we don't know your working weight..feel it out and try to finish up with a weight that allows roughly 5 reps or so and record your weight and reps and i'll come up with a max percentage from it.. " All I read was, "How heavy can you lift?" Finally... :D Week 1 Microcycle 1 - Heavy Upper Stretching from chinup bar Scapular Wall Slides - 8 x 2 sets Rev Pec Dec - 100 x 20 Standing Military Press - 135 x 6 x 5 sets BB Floor Press - 2P(10), 4P(8),... Go to BodyBlog

Active rest and recovery day according to the schedule. Took advantage of the down day to sleep a solid eight last night and put off the stretching and core work for lunch.. after which I did a bit of research on my heavy upper routine for tomorrow. It includes a new station for me that I am pretty stoked to try.. BB Floor presses.. For us long armed apes with shoulder issues, it appears to be the... cats meow according to the research I came across and watched... hopefully our squat rack has... Go to BodyBlog

Most excellent weekend.. lot of sun, kayaking, fishing, and snorkeling with Man-O-Wars.. between the snorkeling and the paddling I definitely got the cardio in.. a tad too much sun and a few Crown's left me a little weak when the alarm went off at 3:30, but de-load was over and it was time to go load de-legs... Got the new routine for the day last night about 6:00, so I was watching warmup stretching video's on the way into the gym while Lissa was cackling in the background about yoga... yeah..... Go to BodyBlog

Last day of de-load and it came not a day too soon. This got old on the first day.. My alarm went off at 3:30 a.m. and I went back to bed three friggin times by 5:30.. this is by far the hardest routine I have had to step to.. Inactivity is not an option in my life any more. Zero dark thirty Monday morning will see some heavy bars get moved and sweat flying.. stay out of the splatter zone...  Have a great weekend gang

Thursday De-loadWarmupStretching on empty sledStretch on chin up bar Circuit #1 - 60 seconds rest after circuitStat Bike - 95 RPM, 1 mileBosu Crunch - 50 Roman Leg Raise - 25Pushups - 20Circuit #2 - 60 seconds rest after circuitTreadmill - Speed 6, Incline 3 , 1/2 mileBosu Crunch - 50 Roman Leg Raise - 25Pushups - 20Circuit #3 - 60 seconds rest after circuitElliptical - Speed 8.5, 1/2 mileBosu Crunch - 50 Roman Leg Raise - 25Pushups - 20CardioStat Bike - 95 RPM, 3.09 miles-10 minute 145... Go to BodyBlog

My advisor looked at yesterday and just said: De-load means de-load.. Slept till 5:30. Then de-loaded my ass outta bed. Better? 

De-loading means I don't have to do cardio, right? I had a plan this morning... since I did an aggressive cardio session (for me) yesterday, then low impact sounded so friggin sweet this morning... till the Novem kicked in anyway...Swapped out the pullups for chinups, swapped out the hypers for pushups... first session of cardio was Tabata instead of a 1 miler.. boy did that sound better on paper than reality...Tuesday De-load Cardio/Core RoutineWarmupstretchChinups - 7, 6, 5Bosu Crunch - 50,... Go to BodyBlog

Morning gang... mixed feelings on this week. I am deloading on the advice of Sean and coming off one of the most miserable, sleepless weekends I have had in a while... my fault mostly... Legs on Friday was the gift that kept giving... and giving.. and giving.. Stretched them a bit on a bike ride yesterday and then wading across a grass flat lagoon at low tide testing out a new rig on my reel at dusk last night.. combination mud bath and leg workout as I was sinking down to mid thigh at some... Go to BodyBlog