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-   -   BrackneyC Gets Back To The Basics (http://www.muscleandbrawn.com/forum/showthread.php?t=6215)

Brackneyc 05-11-2011 09:40 PM

BrackneyC Gets Back To The Basics
 
Hey all. New journaler here.

A bit of background:

May 17th, 2009: I weighed 264lbs. I was heavily medicated for Diabetes and High Blood Pressure. Saw myself in the mirror for what felt like the first time in a long time. I was appalled. I decided to make a change. I am currently 180lbs (up from a low of 170lbs). I am in the process of trying to drop about 8lbs of BF through a strict diet and consistent training.

I train 3 days a week (full body) and do cardio on two of the other days, and off the other two days. I am in the middle of a 5 week routine, and I am unsure if I will keep it after 5 weeks, or go to some type of split. I will re-assess in 2.5 weeks.

I look forward to posting my journal here, and getting some feedback if you see something that looks out of sorts.

Here is what I did today.


Wednesday 05/11/2011 Workout B

Weight today 180

Time in: 0415
Time out: 0540

Squats:
3 x 175 x 10

Calves: Seated
4 x 150 x 12

Reverse grip Bench press (supersetted with LPD)
3 x 125 x 10

Lat Pull Down (wide grip)
3 x 115 x 10

Seated Cable Rows (supersetted with OHP)
3 x 165 x 10

Reverse grip Overhead press: (jury is still out on these)
3 x 65 x 10

Shrugs
3 x 255 x 10

SLDL
3 x 205 x 10

Close grip decline BP
3 x 125 x 10


BB curls
3 x 75 x 10

Had a good one today. Nothing out of the ordinary, except this…I feel like I am consistently giving all I have on every set, with every rep. That for me is much more important than having a good set here and there, which is sometimes how I used to measure my effort. I feel like I am very connected to my program right now. I will take that as a bigger sign of my progress than anything else right now. Consistency, with a mindset of feeling every rep, is driving me further into this game than anything else right now.

Have a great day everyone. Lift heavy. ☺

big_swede 05-12-2011 01:10 AM

Quote:

Nothing out of the ordinary, except this…I feel like I am consistently giving all I have on every set, with every rep. That for me is much more important than having a good set here and there, which is sometimes how I used to measure my effort.
I agree! Good lifting and log, subbed!

Brackneyc 05-12-2011 06:46 AM

Quote:

Originally Posted by big_swede (Post 136719)
I agree! Good lifting and log, subbed!

Thanks man. I appreciate it. :)

5kgLifter 05-12-2011 06:51 AM

Great looking session!

Brackneyc 05-12-2011 06:54 AM

Quote:

Originally Posted by 5kgLifter (Post 136768)
Great looking session!

Thank you. I am still adjusting the FB training as far as the chosen exercises. I think I am close. I won't be keeping the reverse movements. They were something I thought I'd try just. Getting some odd DOMS from those. I am going back to regular grips on Friday.

bamazav 05-12-2011 07:16 AM

Quote:

Originally Posted by Brackneyc (Post 136707)
Hey all. New journaler here.

A bit of background:

May 17th, 2009: I weighed 264lbs. I was heavily medicated for Diabetes and High Blood Pressure. Saw myself in the mirror for what felt like the first time in a long time. I was appalled. I decided to make a change. I am currently 180lbs (up from a low of 170lbs). I am in the process of trying to drop about 8lbs of BF through a strict diet and consistent training.

I train 3 days a week (full body) and do cardio on two of the other days, and off the other two days. I am in the middle of a 5 week routine, and I am unsure if I will keep it after 5 weeks, or go to some type of split. I will re-assess in 2.5 weeks.

I look forward to posting my journal here, and getting some feedback if you see something that looks out of sorts.

Here is what I did today.


Wednesday 05/11/2011 Workout B

Weight today 180

Time in: 0415
Time out: 0540

Squats:
3 x 175 x 10

Calves: Seated
4 x 150 x 12

Reverse grip Bench press (supersetted with LPD)
3 x 125 x 10

Lat Pull Down (wide grip)
3 x 115 x 10

Seated Cable Rows (supersetted with OHP)
3 x 165 x 10

Reverse grip Overhead press: (jury is still out on these)
3 x 65 x 10

Shrugs
3 x 255 x 10

SLDL
3 x 205 x 10

Close grip decline BP
3 x 125 x 10


BB curls
3 x 75 x 10

Had a good one today. Nothing out of the ordinary, except this…I feel like I am consistently giving all I have on every set, with every rep. That for me is much more important than having a good set here and there, which is sometimes how I used to measure my effort. I feel like I am very connected to my program right now. I will take that as a bigger sign of my progress than anything else right now. Consistency, with a mindset of feeling every rep, is driving me further into this game than anything else right now.

Have a great day everyone. Lift heavy. ☺

My momma lifts more than that! You can do better than this, get with it!




Seriously, good job Craig. I was wondering about the reverse grip stuff. Not sure I could handle it right now.

Brackneyc 05-12-2011 08:27 AM

Quote:

Originally Posted by bamazav (Post 136774)
My momma lifts more than that! You can do better than this, get with it!




Seriously, good job Craig. I was wondering about the reverse grip stuff. Not sure I could handle it right now.


LOL David. :) Funny thing is, it feels great while I am doing it, but the next day, not so good. I would say they are DOMS, but not DOMS I have felt before. Hard to explain. I may keep one at a time until I find the one that isn't working. Looking forward to tomorrow. :)

Glad to see you in here. Where is yours.

BendtheBar 05-12-2011 09:02 AM

Subbed and looking forward to seeing you smash your goals.

Brackneyc 05-12-2011 09:07 AM

Quote:

Originally Posted by BendtheBar (Post 136816)
Subbed and looking forward to seeing you smash your goals.

Much appreciated. This keeps me accountable. The mirror lies to me too often. :)

Brackneyc 05-13-2011 05:41 AM

Friday 05/13/2011 Workout C

Weight today 179

Time in: 0405
Time out: 0530

Squats:
3 set 175 x 10

Calves: (seated)
5 x 150 x 12

Incline DB press (supersetted with Lat Pull Downs)
1 x 55 x 10
2 x 55 x 9

Lat Pull Downs
3 x 115 x 10

One Arm DB rows (supersetted with OHP)
3 x 75 x 10

Overhead press:
3 x 85 x 10

RDL
3 x 245 x 10

Skull crushers (cable, Supersetted with SLDL)
3 x 70 x 10

SLDL:
3 x 205 x 10

BB curls
3 x 75 x 10

Not bad today. I’d be lying if I said I wasn’t looking forward to the next two days off. The body is telling me we “need” it, more than we “want” it. Still recovering from the “reverse grip” experiment. Looking forward to a great next week of “11.”



Have a great day everyone. Lift heavy. ☺


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