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Old 12-21-2013, 07:34 PM   #971
Hunterace
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is mental!!!
I'm quitting next week!
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Originally Posted by jdmalm123 View Post
drove out to California Tuesday and came back early Friday.
Been running around since and missed my workouts. Guess this week is time off after all.

May do a light workout tonight to get rolling again...
Yea, get to work !
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Old 12-21-2013, 11:25 PM   #972
BendtheBar
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is getting skinny(ish)
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Go work out them kinks you road dog.
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Old 12-22-2013, 10:24 AM   #973
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Well that answers one question work is still very demanding.
Hope the break helped from a recovery perspective.

Get yourself pointed to Prville next time instead of Cali.
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Old 12-22-2013, 10:33 AM   #974
jdmalm123
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one rep is plenty!
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Quote:
Originally Posted by Hunterace View Post
Yea, get to work !
Did and done! Thanks!

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Originally Posted by BendtheBar View Post
Go work out them kinks you road dog.
16 hours non-stop each way in less than 3 days, plus road food/erratic eating and I do feel it! Back in the groove tomorrow.

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Originally Posted by OneMorePlate View Post
Well that answers one question work is still very demanding.
Hope the break helped from a recovery perspective.

Get yourself pointed to Prville next time instead of Cali.
Yeah, I'm about to switch jobs so I have a more routine but less demanding schedule. It's still on my feet though which I prefer.

Going to start blending conditioning work into the routine so the weights may not seem that impressive.

PR for this year is the tough mudder, but I don't want to be weak and skinny to run it!
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BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
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Old 12-22-2013, 10:35 AM   #975
jdmalm123
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Default Last night...

Just to get moving again...

Squat: 135x8, 185x5, 235x3

Bench: 135x5, 135x5, 135x5

Dead Lift: 135x3, 185x3, 235x3

MP: 45x10, 65x10, 85x10

Pull up: Bwx5, BWx5

BB Row: 135x10, 135x10
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BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 12-22-2013, 01:11 PM   #976
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Moving fast.
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Old 12-22-2013, 08:42 PM   #977
jdmalm123
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Im proud of my progress in 2013. More for recapturing motivation than the actual numbers. Still, the year over year results are good considering all the usual setbacks in a typical year. Lost a few months due to circumstances and am confident I would have hit all my goals without the interruptions.

2013 was about better consistency. 2014 will be about focus and hitting specific goals on time.

2014 STATS (vs. 2013)
Age: 39 (was able to add a year )
HT: 6' (oddly, no change)
WT: 192-194 lbs (up 10 lbs)
BF: 12-15% (down 2-4%)
Strength: Moderate (improved)
Speed: Slow (about the same)
Endurance: Moderate (about the same)

DL: 175x2 to. 335x1
SQ: 135x6 to 295x2
BP: 115x6 to 265x1 (PR)
MP: 75x4 to 175x1 (PR)
Pendlay: 85x4 to 245x2 (PR)

Lessons learned:

Aggressive pressing is still not for me. Neither is arm-wrestling! My pressing will hit a mark and then I will maintain there. Not to pussy out, but every time I set a press PR, my shoulders are ruined for months. Im not competing in PL, so I will devote the extra energy into squatting, dead lifting and other areas I find more useful and rewarding with less risk.

Im older. Three days per week, low reps, heavy weights, mobility work, good food, lots of rest, knowing when to walk away, doing what works for meall these are good for me and my initial goal of feeling good while getting stronger.

Body fat at 12-15% is best for gaining muscle. If I want to be leaner, its all diet, butwho cares?

I did have a couple minor injuries that were enough to upset progress so preventing that will be key this year.

Gym Goals:
1. Avoid injury.
2. Get SQ and DL numbers up.
3. Gain 10 lbs. of muscle (with same or lower BF.)
4. Train for endurance.
5. Complete the Tough Mudder in Snowmass, CO, September 2014.
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BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 12-23-2013, 09:00 AM   #978
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Great goals JD! Smash on in 2014 bro
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Old 12-23-2013, 10:22 AM   #979
BobbyMac
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Man, even with a couple months off your strength gains look pretty awesome. Good luck with your goals in 2014.
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Old 12-23-2013, 01:59 PM   #980
jdmalm123
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one rep is plenty!
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Great goals JD! Smash on in 2014 bro
Thanks. I'm excited about 2014!

I see lots of white lights in your future!

Quote:
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Man, even with a couple months off your strength gains look pretty awesome. Good luck with your goals in 2014.
Thanks!

It was good progress after lacking direction in 2011/2012.

Best of luck to you!
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Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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