The Outsider

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.

Having the extra rest from waiting on my boy to do his set really helps on the recuperation front. I guess it makes up from the lack of concentration that I have when training with someone else as my intensity is much higher when solo. This Friday’s routine went really well and again was a good way to finish a clean-eating week.

Inc. DB Press
TT: 70 lbs / 16 reps (RP)

* This exercise is normally not done in this workout but I skipped past it one day so I put it in here. I was really thankful my boy was here to spot me as my left arm was struggling.

Rear Delt Pec Dec
LT: 130 lbs / 26 reps (RP)
TT: 140 lbs / 25 reps (RP)

Reverse Grip Bench Press (Smythe Mach)
LT:  185 lbs / 15 reps (RP)
TT: 185 lbs / 18 reps (RP)

Lat Pulldown
LT: 200 lbs / 9 reps (RP)
TT: 190 lbs / 17 reps (RP)

* I dropped the weight again to get within the limit and blew through it.

T-Bar Row
LT: 145 lbs / 8 reps (SS)
TT: 155 lbs / 6 reps (SS)

LT: 120 lbs / 9 reps (SS)
LT: 120 lbs / 11 reps (SS)

Catch-up Time: Wednesday’s workout _ 9/23

Pinwheel Curls
LT: 35 lbs / 25 reps (RP)
TT: 40 lbs / 18 reps (RP)

Hammer Curls
LT: 65 lbs / 10 reps (SS)
TT: 65 lbs / 12 reps (SS)

Donkey Calf Raise
LT: 237.5 lbs / 17 reps (RP)
TT: 240 / 20 reps (RP)

Leg Curl
LT: 125 lbs / 9 reps (RP)
TT: 125 lbs / 12 reps (RP)

Front Squat
LT: 155 lbs / 6 reps
TT: 165 lbs / 8 reps

Back Squat – Widowmaker
LT: 165 lbs / 20 reps
TT: 185 lbs / 20 reps

*Feels really good to start over completely and focusing on my form. My weight should start skyrocketing pretty soon on this to where I can be.

After the ride yesterday, I was glad to have some gas left in the tank for a good workout today. My boy was back so that extended the workout and rest periods a bit more but overall I put it to good use. Especially when it was DL time!

Inc. Bench Press
LT: 135 lbs / 21 reps (RP)
TT: 155 lbs / 17 reps (RP)
* I decided to use the bench press as I have a spotter, when I don’t I’ll use the DBs

T-Bar Shoulder Press
LT: 45 lbs / 21 reps (RP)
TT: 55 lbs / 37 reps (RP)

*Decided not to stop if I could get more reps out. I think the body is beginning to find a rhythm with this movement.

Parallel Bar Dips
LT: Bodyweight + 55 lbs / 17 reps (RP)
TT: Bodyweight +55 lbs / 17 reps (RP)

* Oh did I want more here, but I just couldn’t do it.

Neutral Wide Grip Lat Pulldown
LT: 170 lbs / 18 reps (RP)
TT: 182.5 lbs / 16 reps (RP)

Rack Deadlifts
Complete entry from Sept. 4th:
"LT: 385 lbs / 5 reps – TT: 385 lbs / 8 reps (SS)
LT: 315 lbs / 11 reps – TT: 325 lbs / 15 reps (SS)
* Felt really good knocking these out and 400 is on order for the next workout."

So it is written, so it is done!
TT: 405 lbs. / 11 reps (SS)
TT: 335 lbs. / 15 reps (SS)

* Yes! For us little fellas, it’s motivating to add 4 donuts on each side. I just couldn’t believe the groove and the progression that I’ve been making on this movement. Now the goal is to place 5 on each side as that’s something I’ve never done, even in the Era of Ignorance when I was worried more about adding weight and less on improving technique.