Haha!

I repeat ... you are a monster. :-)

Casper, the Friendly Ghost? :-)

Thanks Dokk. :-)

When we herfin'?

I was talking to Davenport....







....But you're a monster, too. :-) :-)

Herfin??? Git yer ass down here and we'll herf after some Dog n Suds. :-) :-)

Only cardio today. Very sore from last two days ... which means I just didn't consume enough protein. Oh well. Need that reminder every once in a while, I suppose.

Back to the iron tomorrow.

In my 5th week now of 4 days a week. Feel pretty good, all my weights have gone up and I'm slowly adding new stuff to the regiment each week. Can see a little difference in my chest and arms, mainly just stick to the beach workout with a little legs mixed in :-)

Do you folks generally use free weights or machines?

I use both, probably about 60/40 free weights to machines

I would prob. be 80/20 Free weights to machines. They do have benefits because you have constant tension on the muscle the through the whole range of motion.

Prof-What is your daily target protein intake?

My target is 1g/lb (200+). My actual intake the past couple of days has probably been 125-150g ... which is just ridiculous. I know better than that. Speaking of -- I'd better hit some more protein. I'm at about 130 for the day so far; but I really need to be sure to stay on target tomorrow and Friday. :-)

PS -- I'm about the same free weight/machine ratio as D.ESQ. I *think* the only machines I use are cable lat and row machines at this point. Actually ... may actually be more like 90/10 -- unless you count the "smith machine," which I use for my bench so I can push a little further without a spotter.

I use machines for more "show" exercises...Leg curls Peck Deck, curl machines, stuff like that and will work very slowly where I can maintain a constant tension on the specific muscle group, instead of sometimes cheating by using other muscles. It makes me feel the pump like AHHHNOLD!

:-):-)

Have you considered a good elbow wrap? I'd recommend Inzer.

When did I say that? :-)

Don't lift anything that causes joint pain, Chris, you could be doing serious damage.

:-)

Indeed. I meant to type the following last night (but must have deleted it by accident):

As zemekone always told me, "Being sore is okay; but pain is pain."

In other words, it's one thing to have sore muscles after lifting -- you are, after all, creating micro-tears in your muscles when you lift heavy enough to do any good. It's another thing to actually cause pain (see Icehog3).

I fought the power racks ... and they won. Feel like I've been beat up with an iron bar today. Oh wait -- I have. :-)

Got up *way* late and felt way dehydrated, which makes sense since last night was the first night with the heater on all night. Today was leg day, which got complicated since this is usually the day I take a bit longer (try not to rush getting up to weight on squats), but I had to shorten my day since I was running behind and parking illegally (Dr. MRS has the parking pass and she's out of town).

Squats:
135 x 8
185 x 8
225 x 6
275 x 4
275 x 4
275 x 4

For some reason, 275 was just wrecking me. Almost fell forward at one point; almost puked at another. Oh well ... I knew this would be an "off" week given last week's travels and the way I've been eating.

Stiff-legged deads:
135 x 10
225 x 6
275 x 6
275 x 6
295 x 5F
295 x 3F

295 may actually be a new personal best for me, which is kind of cool. Tried to follow that with some seated calf raises with 3 pies; but my calves cramped up (not enough water in my system) and I realized my body was just out of juice.

Re-learning important lessons about nutrition and my body this week. LoL!

Today was a fun day in the weight room. First time I've felt that I could push myself, I was much more positive. It was also a less complex day which made me excited to be in and out, with minimal loading.

Speed Bench
We do this to stimulate CNS. We already have a day where we rally load up (floor press) this is more designed as a sport specific (shot put) exercise. We use the Tendo unit( A computer we hook up with measures total watts/and Meters/second) This is also fun because while power lifters can lift a lot, that is not what I need to do, I need to be more dynamic and flexible. I tried to keep everything over 1m/s

warm up sets
185x3
195x3
225x3
225x3
225x3
250x3
250x3
250x3

I did this all with <1 min. rest

Incline DB Bench- I really like these because I get more isolation, and can load up without putting a lot of stress on my shoulder (I have several injuries here)

90x8
100x8
110x8
125x8

That was a new PR for 8 for me. Pretty geeked....I was feeling the "arnold pump" at this point and supersetted Pullups and Tricept extensions

This was nice, instead of going home and crashing I felt like teh workout invigorated me and helped me start my day, which in turn led me to surfing the net looking for cigars ha!

125x8 PR? are you serious? no disrespect, but i thought it would be more like 155x8ish :-)

nice workout...

Dumbbells, Gerry -- that's each arm. :-)

Nice job, DavESQ!!! I'm not sure what the 1m/sec means. Is that the rate at which you press the weight (i.e., 1 meter per second)? If so, daaaaaammmmmnnnnn. :-)