big val's journal

[big valsalva]

Originally Posted by TitanWIP

HA! That made me laugh. 16 hour work week lmao.

I wish I had one of those. Great job BV.

Um...read that again. It was 16 and a HALF hours. And it was grueling.

[BendtheBar]

Originally Posted by big valsalva

Um...read that again. It was 16 and a HALF hours. And it was grueling.

The last 30 minutes must have been a grind.

[big valsalva]

Originally Posted by MuscleandBrawn

The last 30 minutes must have been a grind.

It was. I skipped lunch so I could leave at 2:30, but somewhere between 12:30 and 1:00, business started to pck up. At about 2:35 a semi showed up. I unloaded it and said, "Screw it. I'll deal with putting it away on Monday."

Saturday, 9/12/09

I just learned that my wife has a rehearsal from noon to 2:30 today, so no legs for me today . I need to leave town by 5:30 and probably won't get home until 2:00 a.m. Tomorrow afternoon/evening = legs.

[BendtheBar]

Originally Posted by big valsalva

It was. I skipped lunch so I could leave at 2:30, but somewhere between 12:30 and 1:00, business started to pck up. At about 2:35 a semi showed up. I unloaded it and said, "Screw it. I'll deal with putting it away on Monday."

Saturday, 9/12/09

I just learned that my wife has a rehearsal from noon to 2:30 today, so no legs for me today . I need to leave town by 5:30 and probably won't get home until 2:00 a.m. Tomorrow afternoon/evening = legs.

It was supposed to be leg training for me today as well, but we went dog shopping, and it took literally all day.

[big valsalva]

Originally Posted by MuscleandBrawn

It was supposed to be leg training for me today as well, but we went dog shopping, and it took literally all day.

What did you end up with? Did you puppy farm it or adopt?

[big valsalva]

Sunday, 9/13/09

Band gig last night. I didn't get back to town until 2:00. By the time I got a bite to eat and showered it was 3:00. Then the wife wanted to "talk..." So I slept until 11:00 today. Too late to mow lawn. Too late for breakfast. To late for a mid morning snack. So I made some lunch and watched the Science Channel.

Legs

Working sets listed. To 10 or rest/paused failure whichever comes first.

Hack Squat (150x10) - Barely. However I feel this is an exercise I can make a healthy increase on in order to increase the intensity of my one work set. Nothing wrong with failing at 4 or 5 then rest pausing. Kept a narrow stance, feet slightly ahead.

Single Leg Press on Cybex Machine - L: (200x2/2)
R: (200x3/1)

Sissy squat about 75 seconds - I finally figured out the dc quad stretch...well, sort of.

Sumo Leg Press (500x7/3) - I call these "Sumo." I put my feet as wide apart as the deck will allow. As high up as possible. Exagerated duckfooted. I think of lifting with my heels. Feels real good on the hammies.

Seated Leg Curl (100x7/2)

dc ham stretch - 60 seconds.

Short and sweet workout. Nothing wrong with that.

[BendtheBar]

Originally Posted by big valsalva

What did you end up with? Did you puppy farm it or adopt?

Humane society animal. We get to go tomorrow and get a dog. I think it's 18 months old.

I give you credit for working out after staying up that late. I would be the living dead.

[big valsalva]

Originally Posted by MuscleandBrawn

Humane society animal. We get to go tomorrow and get a dog. I think it's 18 months old.

I give you credit for working out after staying up that late. I would be the living dead.

Good for you on the Humane Society. My wife picked up a Humane Society cat. That was 14 years ago. The cat is still with us and sleeps between us every night. It's a wonder we have ANY children.

As for the workout, I got my 7 - 8 hours of sleep. It was just that by the time I woke up, Sunday was half shot. One of the many drags about being a part-time musician.

Monday, 9/14/2009

Cardio: Mow lawn - 70 minutes.

[big valsalva]

Tuesday, 9/15/09

Back

Made it to the gym a bit late tonight, but was able to get everything in including a good warm up. On that note though, as I was taking a few laps around the running track (nothing too strenuous, just breaking a light sweat), I felt a little something in my left calf nothing serious at first, but after a couple more steps - ZING-O! Char-Leeee-Horse. Way up high, just behind my knee. It never let go (still hasn't 2-1/2 hours later). I was tempted to throw in the towel, but decided to try it until I couldn't go any longer.

Glad I toughed it out, pretty ok workout.

Duration 32 minutes Listing work sets only

Deadlift (280x5) - This, right now, is my only departure from rest/paused failure. I employ madcow's ramped 5x5 method. A few months ago I toyed around with doing a 20 rep deadlift routine (ala Stuart McRobert), but was met with much scorn and ridicule on another board. My grip let loose on my last rep. I dropped the bar(only about an inch from the mat, but what a racket). Perhaps straps next time. I've been reluctant to use straps for fear of being labled a wuss or coward. But on the other hand I know that I've not yet approached my true limit on the deadlift. If I strap in next time I'm sure 300 or 315 is there. My PR is 310x5, and that was strapped. The only reason I never surpassed 310 is because I've never tried.

Machine Pull Down (overhand) (190x7/3) - Very tough last three reps.

Seated Cable Row (135x3/1) - Small V handle.

Straight Arm Pushdown (120x6/2/2) - I love the knock on effect for the upper abs.

Bent Over Reverse Cable Fly - Left (17.5x7/3) Right (17.5x9/1)
This is one of those exercises that in the past I had trouble making the mind/muscle connection. I felt it tonight though.

dc hanging back stretch (BWx42 seconds) - I was just starting to really relax into the stretch when my grip gave out. Maybe I need to strap in for this too. When I can reach 90 seconds, I'll add some weight.

Well, that's it. I've been through both 'A' and 'B' series of workouts. Next time to the gym I'll start over by repeating my first chest/bicep workout and try to beat my numbers.

[BendtheBar]

The only time I seriously ran post-35 I tore a calf. That Charlie Horse will teach you to run

And I would stay away from high rep deadlifts. Just my personal opinion, but you'll end up killing your lower back...as I'm sure you're aware.

Ever think about doing them Max-Stim style? That's what I do and I enjoy it.