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Post by derekspence on Jan 2, 2010 14:37:21 GMT -5
;D Nuff said. Attachments:
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Post by derekspence on Jan 3, 2010 20:04:22 GMT -5
Still working on bringing some weight down. Slowly but surely. Morning 15 minutes speed walking Leg press 2 sets of 20 sled plus 90 pounds, mostly going for ROM and getting stiffness out. 45 Hyper 2 sets of 20 SLDL 2 sets of 20 Facepulls 2 sets of 20 Standing abs 2 sets of 20 Ext and Curls 2 sets of 20 Evening 30 minutes cardio with 1 hour of stretching fun!
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Post by McLifter on Jan 3, 2010 21:31:08 GMT -5
Keep up the good work "not so big guy" Healthy and able is better than the alternative. McLifter
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Post by derekspence on Jan 4, 2010 14:44:42 GMT -5
I just don't want to be fat no more! SOB! Anyways. Morning 10 minutes treadmill Squats 135x10, 10, 225x5 for 3 sets. Stiff Leg Deads 135x10 for 3 sets Glute machine. Gotta firm them up. 2 sets of 20. All for now. I was sweating like a Piglet all over the place. Reduced calories and all. but tons of water. Volume is low for now, then will work back up in the following weeks.
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Post by derekspence on Jan 5, 2010 14:10:13 GMT -5
morning
10 min treadmill
db bench 2 sets of 15 with 50lbs
Bench 1x10w 135 225x5 for 4 sets 225 x 7
little pressdowns- 3 sets of 15 with a stack that actually felt like 90lbs.
pulldowns 135x15, 150x15
curls 25x2sets of 10
I will disconnected from the service for a while, untill i get my crackberry in a few weeks time.
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Post by derekspence on Jan 7, 2010 13:45:33 GMT -5
5 minutes treadmill
Squat 135x10, then 5, 5, 5 225x5, 5, 5 then 315 x5. Hmm very interesting form was way better than monday, and didn't feel as heavy.
Romanian DL 135x10, 10, 225x 10, 10, 10
Seated leg Curl 130x10, 10, 10
Add/abd machines 3 sets of 15 with 150
Back ext machine 150 x20 3 sets
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Post by derekspence on Jan 11, 2010 20:08:25 GMT -5
Pretty random day
10 minute walk at The Y downtown.
Squats 135x20, 135x10, 135x5, 225x5, 225x5, 315x5, 315x3, 365x1 paused in the hole.
Deads 135x1, 135x1, 205x1, 1, 1, 1, 1,
One arm side deads 135x3 for 2 sets a side.
Pull throughs 42lbs 3 sets of 15 using wide stance
Standing abs 90lbs 3 sets of 15
45 hyper 2 sets of 20
voulume come up a little with little increase. slowy does it.
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Post by d on Jan 20, 2010 17:57:06 GMT -5
Oo just ordered my super centurion. Wait 4 weeks. Got it with a low cut front hopefully. Should be back to my usual raw numbers, then suited higher volume when super shows up to get my squat where I want it.
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Post by thebruce on Jan 21, 2010 15:45:07 GMT -5
Usual raw numbers with a sig weight loss to boot that would be quite an accomplishment I look forward to readin bout it
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Post by derekspence on Jan 21, 2010 18:38:29 GMT -5
Yup just taking a deload week, plus I am going north as of tomorrow morning to pick up my son and bring him back home to his daddy. ;D Gonna be some slim picking but i have things working out. 225 in the bench was hard for the first week back, third week 315 was sufficient. so I should be doing 400 raw by the 12 week , right now just finishing week 3.
Works like so. 10-30 minutes warmup with 10-15 mobility work before warmup sets on my main exercises, then depending on severity of the day warmup sets may take 3-6 sets before work sets. so yeah thinking more about longevity since i wanna hit some pretty serious numbers.
Since I am a single man with two kids, and i have no more rent to pay as of feb.4/09 I will be seeking a nutritionist as well for a period of six months hopefully. so yes, the opposite sex will be out of the picture for me untill i hit my goals, but, my children will be priority in case of emergencies.
but as I should say I need the Iron game as much as it needs me.
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Post by derekspence on Jan 25, 2010 22:35:44 GMT -5
Week 4
Sunday. Swim 1 hour with my son.
evening warmups walk 10 minutes. mobility
Squats 135x20, 10, front squat 135x10, 5,
225 x 5wide, 5 narrow. 5 bottom portion.
320(work sets) 8set of 2 reps. 45 seconds rest.
Rack deads 4 inches below knee. 225x3,3,2,1, 315x3, 405x3, 495x1, 1 felt better compared to last week upper back cramped like crazy. will be working from this height for a short period to work the lockout. Have broken 585 off the ground before, but always stall at the knees.
feeling pretty decent here for lifting, muscle memory serves me well with these two lifts. bench is a whole other story.
Monday OHP 120x8, 145x8, 170x8 Floor Press 135x15, 15, 205x15, 15, 12 Seated row 200x15, 15, 15 hammer rows end no time since i had no babysitter, and did not want my son to get to upset for being away.
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Post by thebruce on Jan 26, 2010 16:56:21 GMT -5
Family First nice to see you workin with some good weights Derek and good luck with the BP.
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Post by derekspence on Jan 28, 2010 17:22:56 GMT -5
Morning Front squats.
Warmups bar x10, 95x10, 135x10, 135x5, Work weights 225x5, 275x5, 315x3(easier than I thought it would be) stopped there could have tried for more.
Goodmornings 225x3sets 8 reps
Add/abd 3 sets each 155lbs 15 reps
Standing abs 3 sets of 25 Hyperextensions 3 sets of 20
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Post by derekspence on Feb 4, 2010 21:13:01 GMT -5
Very Sporadic traing here goes anyways
Front Squats bar x10, 10 135x5,5, 225x5,5, 315x5, 3, 365x1 would have done more. however certain factors came to play. I was being nice to the public in other words.
Deadlifts 405x1, 1, 1, 1, 1, 1, 1,1 ,1, 1 all speed pulls. went up fast.
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Post by thebruce on Feb 5, 2010 9:28:18 GMT -5
Nice work Big Man nothin wrong with the weight yer movin there Mr.Spence. How do you feel today?
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