The Outsider

I wonder which is harder, finding a committed workout partner or finding someone who wants a committed relationship? I think the workout partner.

It’s just as hard to find someone compatible, have the same goals, and in it for the long term.

All I know is, I hate having a "training partner". Folks always being late, not showing up (sometimes not even calling), just straight slacking!

And why do I tolerate this behavior? Because I want a spotter to go to legitimate failure, perform negatives, etc..

Unfortunately the only negatives coming out of the numerous fools that I’ve hit the gym with is the experience.

Is it just that hard?

Maybe I’ll start a Match.com for lifting partners.

As old and as old school as I am, I confess that I’ve never watched all of Purple Rain. Of course I was a young lad when the movie hit theaters and I did see various parts here and there (performances, Apollonia, etc.), but never the movie from start-to-finish. Last night, that changed.

When I was younger, I was always the fan of the "other" vs. Prince in the Electrifying Mojo radio battles. I liked MJ over Prince, Morris Day over Prince, etc. However, 25 years later, no way. I appreciate Prince like I appreciate LL Cool J, who I also would hate on in a past time. When you put this much time in the game, longevity alone helps to validate the greatness of their talent.

Don’t get me wrong, The Time is still my favorite group of all time and Morris put it down in Purple Rain. The Time could jam in a concert like nobody’s business (I’ve witness this up close) and although the movie didn’t really show it, you can put on Chili Sauce or If The Kid Can’t…on the way home from a Time concert with your girl for a well-rounded evening.

However, I appreciate the little Purple Guy and that album (like all of Prince’s music) is timeless. But I couldn’t help but wondering what a Purple Rain 2010 would look like? Surely if made now, they would not show Prince’s feminine looking 95 lb. physique so much with no shirt on. That was bad. And that bike? Surely today he’d be riding a ‘Busa, but could Prince even hold one up? Lastly, today’s version would also probably have a bunch of unnecessary violence where Morris or somebody from his crew would have to die like a 90’s style Rap beef or something.

But all-in-all, I’m glad I can finally say, "Yes I’ve seen Purple Rain."

"Purple Rain, Purple Rain,…"

Hit 214 on the scale yesterday. That’s about what I expected after some good Thanksgiving gorging. But overall, I’m still much leaner than I’ve been in the past at this weight.

Today was upper torso day and the first C1 workout of my current blast (3rd). Since it is Sunday and the gym was cleared out a bit, I found an empty power rack and made myself at home. Therefore, instead of using the Smythe machine for reverse-grip bench press, I used the rack with the pins set right above my chest. It was rough, especially on my wrists, and I had to use half the weight I use on the Smythe and just didn’t feel it as much. Still a viable option however.

Next I put pullovers back in for back thickness and for the first time used a curl bar that allows the hands to be parallel to each other with about a 3 in. gap. So it’s just a little closer than using a traditional hammer curl bar. I loved this variation and it’s a keeper as the parallel grip actually felt more comfortable than the one DB, it was easier to get in position, and my triceps felt less involved. An added bonus is the use of plates allows for smoother weight increases.

My rack deads suffered greatly from wide-stance SLDL on Friday. I did not place them in the normal exercise template for this purpose, but the equipment was being used on Friday so I just went with the SLDLs. By the time I got up in my warm-ups, my lower back was beginning to fatigue and my hamstrings are still sore from Friday. So I have to echo the advice of many others, you don’t want too many DL or Squat movements in your blast because your lower back will not appreciate it.

Lastly, another factor was the fact that I dropped the pin down one more notch to just below my knee. I’m going to slowly drop a notch each blast until I’m on the floor. I’m going barefoot every time now as well. So once all adjustments are made, I hope to find that groove again and will begin piling on more plates.

Finished the day with almost 45 min. on the elliptical while football was on. Man, I’d be ripped if I had some cardio equipment at home!

You know, I wonder how many people sit in front of the TV watching The Biggest Loser, talking about them…

while they are eating ice cream, pizza, or any of the other foods that will make them future contestants?

Just thinking out loud I guess…and I’m probably guilty myself.

Finished my 2nd blast and I learned a lot from analyzing the data. I’m really learning what exercises "fit me" and which don’t. After all the years I’ve spent in the gym, you think I would have known more by now.

Progress on single-joint exercise was pretty slow which is to be expected in only 5-6 workouts as 5+lb. increases can be significant.

BW Start: Aug. 18 - 198
BW Finish: Nov. 6 - 210

Exercise (Number of times performed) Weight/Reps
Incline Bench Press (5)
135/ 21
165/ 15

Dips (6)
248/ 18
268/ 16

Rack Deadlift (6)- Low Rep Set
385/ 5
445/ 8

Rack Deadlift (6) - High Rep Set
315/ 11
375/ 15

Wide-Neutral Grip Lat Pulldown
155/ 12
200/ 15

Front Squats (5)
155/ 6
175/ 8

Goblet Squat (5)
70/ 20
90/ 15

Hammer Hi-Row (5)
160/ 16
165/ 9

Rear Delt Pull (6)
120/ 22
150/ 23

Reverse Grip Smith Bench Press (6)
185/ 14
195/ 13

Seated Calf Raise (5)
125/ 17
160/ 29

Leg Press (5)
660/ 7
670/ 6

Leg Press (5) - Widow Maker
500/ 20
530/ 20

Standing Calf Raise (5)
220/ 23
240/ 24

I read a post somewhere about people not staying focused and I must confess that I have grown really impatient with people I know personally who constantly see me and want to tell me about their exercise program, or lack there-of. The conversation usually goes,

Them: I’m going to the gym tonight and I went the other day and it’s great!

Me: Yea, that’s why I love this stuff. Little progress each day is what counts.

Them: Do you think I can lose 50 (or X) pounds by next summer?

Me: That may be too much, but I’m sure if you’re consistent you won’t care if it’s only 25, you’re going to feel and look much better.

Them: Yea, do you think I should blah-blah-blah (I begin tuning out at this point)

Why? Because next week when I see them…

Them: I didn’t make it to the gym but once this week cause I was so busy, but on Monday, I’m getting back on track…

I’ve talked exercise with a lot of folks over the years and have been asked just about every question. However, a majority (I would say everyone, but I do know a couple of folks who have been consistent in the past 2 years, not 5+years, but recent past) of those I’ve ever talked to who had goals they can’t reach had one thing in common no matter how big or small they want to become: They have never been consistent with their training or diet.
No use pondering like a Greek philosopher whether aerobics or weight training is better for losing fat, whether machines are as good as free weights, whether creatine works or not, or if supplements are real food, if the person has NEVER even gone 30 days without missing a workout, meal, AND without fast food. When your car doesn’t make left turns at the drive-thru like NASCAR, when the people at your favorite restaurant don’t know your name but the gym owners do, and when your name gets deleted off the pizza-joints Caller-ID, then lets figure out what’s going wrong. Until then, don’t vent on me. As a married guy, I pay my Venting-Dues everyday.

Still promising that you’ll do better "on Monday", or for the New Year?

I’m Old School. The Game is meant to be sold, not told. Don’t talk about it, be about it.

Today at the gym, I made progress in a different way. I’m totally learning how to squat all over again. Years ago I learned how to squat the textbook way (knees over toes, back nearly straight, etc.) and never perfected the movement despite lifting some decent weight. Who knows what damage I did to my back, which later may have been manifest on a heavy day using the Smith Machine to squat and I’ve never been the same since. I don’t think I’ve done 315 in over 6 years. So today I really focused on my hip drive, used a bench for a few sets (box squat I guess) and took my shoes off for more feedback and my heels actually stayed on the floor as I was nearly butt-to-calves.

Sometimes you truly have to tear down the structure and rebuild from the bottom up with a stronger foundation. Hopefully I can get a "bigger" foundation out of this is well.

Had a superb upper body workout today. Got out 17 reps with an extra 55lbs. around my waist on parallel bar dips and overall things seemed dialed in after a night of only >5 hours of sleep. My deadlift weight is soaring (today was rack DLs: 425 lbs / 8 reps and 365 / 15 reps) and I’m really liking the "thickness" that seems to be the result of the heavy weight. Hope it all stays around when I start dieting next year.

I took measurements today for the first time in over a month. Nearly everything increased, including my thigh measurements. However, the 3 sites I measure for fat stayed about the same, and well…of course my calves stayed the same as well! Overall my weight is up about 4 pounds in a month. So I’m not feeling too bad, especially since my extra calorie burning activities are beginning to slow with the ugly weather beginning to start.

Sunday get down in an empty gym and it was nice. The workout pace was a bit more slow early on than I like, but by the time we got to legs I again had to put that rest to use.

Inc. DB Curls
LT- 40 lbs: 19 reps (RP
TT – 40 lbs: 20 reps (RP)

Cable Reverse Curls
LT – 75 lbs: 16 reps (SS)
TT – 80 lbs: 17 reps (SS)

* Used different cable this time and I don’t know if it was that or I just felt strong.

Seated Calf Raises
LT – 125 lbs: 29 reps (RP)
TT – 145 lbs: 27 reps (RP)

Romanian Deadlift
LT – 305 lbs. 8 reps (SS)
TT – 315 lbs. 10 reps (SS)

* Weight didn’t feel heavy today! The last 2 times of doing this movement, I was just blown out but this time, as soon as I did rep one, it was on. I was going to do 305 again but just said, "Forget it" and I’m glad I went for the 315. Sometimes it’s good to be lazy and not wanting to remove a bunch of smaller plates.

Split Squat
LT – 125 lbs. 10 reps (SS)
TT – 145 lbs. 8 reps (SS)

Goblet Squat - WM
LT – 75 lbs: 20 reps
TT – 80 lbs: 20 reps

*YES! Just holding the DB is hard enough and the core stability that the movement requires is superb.

Finished up the day with an anti-rotation cable hold and one-arm plank for torso stability (or abs as most folks would say).

Great weekend of lifting overall.