awesome job Chip

Oh, Chip - no more trying to deadlift your CAAA, okay?

Owies!

Way to go on the cut, though! Isn't it great to break through a "decade"? And your waist down almost two inches! Awesome!

Today is a rest day! Except for chasing four children ages 9,7,6, and 5 around, uh, THAT'S not REALLY rest!

Now ya'll know why I train like I do, get's me out the madhouse for a little while!

5:00am
While liftnlady was snug in her bed performing her empty stomach High Intensity Sleeping exercises, I was doing:

65 min. empty stomach walk at moderate intensity (3.5 - 3.8mph)

well I would say we both did a good job this morning...I slept in cause I have the day off

6:00pm
60 min.walk at moderate intensity (3.5 - 3.8mph)



Was all prepared to do a full body depletion workout followed by carb-up today and forgot the gym was closed for them to do some kind of work.

Kind of like "all dressed up with nowhere to go"

Oh well, think I'll try again tomorrow, they are supposed to be open.

Hmmm, forgot to post but Sunday afternoon (8-15-04) I did the depletion workout. Was in a hurry because gym closes early sunday, so did not log anything. Just did a circuit full body workout with everything at 15 reps and did the entire circuit 3 times.

After that carb loaded till bedtime.


Started a week off of weights after that.

Rest days monday and tuesday, plan on cardio tomorrow.

Ok, so I lied about the cardio during the week, LOL

Well, changed my mind anyway, decided if I was going to take my break, might as well take a GOOD break with NO exercise for a few days.

Started back today with a good long walk.

12:00pm
90 min.walk at moderate intensity (3.5 - 3.8mph)

Yesterday forgot to post 60min walk at moderate intensity.

5:40pm

Shoulders
Standing lateral raises...............................................25x8,30x6,30x6
Arnie presses................................................................. ......50x8x3
Incline prone rear delt raises (drop sets)..............2sets..25x8,20x8,15x8
Standing face pulls............................................................120x10x 3

Chest
Incline bench barbell press..........................145x10,155x8,160x4,160x4
Incline flyes..........................................................35x10,40x 8,456x7
Incline dumbell presses.................................60x8,60x8,60x7,65x5,70x4

Triceps
Weighted dips.................................................................... 40x10x2
Skull crushers................................................................ ......85x8x2
Seated overhead triceps extensions.........................................80x8x2
Triceps push-downs(rope handle)............................................60x8x2

Then did 10 or 12 minutes of stretching.

12:30pm
Back and Biceps

Chins underhand med. grip.....................................BWx5,BWx5,BWX3negs
Med. grip lat pull-downs............................................................150x8x2
One arm dumbbell rows...................................................65x8,70x8,75x8
Standing cable straight arm pull-downs........................100x10,110x8,115x8
Dumbbell pull-overs................................................................... .70x8x2
Seated rows.................................................................... .......150x8x3

Alt. seated dumbell curls..........................................45x5,45x5,50x5,50x5

Superset:
Alt. incline seated dumbell curls....................................................35x6x2
Cable pull-downs w/close underhand grip...................................162.5x8x2

EZ bar curls................................................................... ...........75x8x2
Drag curls on smith machine.............................................60x6,55x8,55x8
Alt. 45lb plate finger lifts...............................................................25,2 0
Standing lower pulley behind back wrist curls..............150x15,150x13,150x12

Hyperextensions........................................................B Wx10,35x10,35x10

hey Chip, did you set up this program or did a trainer do it for you. You are doing 37 sets...which by everything I have read and heard is excessive and overtraining. Just looking for the background on it

Well, I have a friend helping me with it, but I might have changed it around too much. Mostly I'm usually just too busy to take the time to sit down and work on it, just hit the gym and go at it.

Thanks for the input, I'll try to make the time to work on it.

I always wonder about this stuff too - I mostly just look at the time and keep it under an hour, but do you have any guidlines Liftn?

here is a good link to a great article that talks about periodazation, time under tension and reps vs sets. it lays out a good 12 week program designed to keep hitting the muscles a different way. All to often people change the exercises not the sets, reps and tempo, and the muscle realy does not know the difference between a concentration curl and a barbell curl...it is the other stuff that causes the stress. It is a good read and very helpful.

http://www.t-nation.com/readTopic.do?id=460458