Splattered Angst

Spending time in the sports and fitness section of Barnes and Noble can be a really good idea. While there is plenty to find here when it comes to ideas for changes to one’s workout, there is nothing like having a book in hand that sparks some ideas to change things around. And change things around, I do every single week. I never do the same workout twice in a month. NEVER. Below is the workout for the coming week … The "Gladiator" movements [my title] I got out of book called "101 Workouts" by Muscle and Fitness. I recommend it. Get it at Amazon though. I paid way too much for it at Barnes and Noble. These "Gladiator" moves are compound and all use dumb bells. The only couple that may need explaining are the "Dumb Bell Push Up - Row" and the "Dumb Bell Pull Over Press." For the Push Up Row, you basically are in a push up position with your hands on dumb bells you are going to use instead of the floor. You lower yourself down like a push up and when you get to the top, you pull a dumb bell up from the floor to your side like a row. Should be brutal and cool all at the same time! The other, "Dumb Bell Pull Over Press" is basically like a French Press using Dumb Bells with the twist of doing a bench press with the Dumb Bells after they have gotten to the top. I would have put pictures from the book up with the workout here, but apparently the file is too large, so if you are interested, shoot me an e-mail and I will forward them to you.

I have also picked up a book by Mike Mentzer and John Little on HIT … struggled with the thought of buying it but after I sat down with it and started to glean through it, I got excited realizing I was doing some things right and some other things I needed to rethink. One light switch that flipped was making sure that there is days off in the workout. I am trying to reform from my "Pump Junkie" ways. I have over trained in the past and it is a habit I am now going to kick. I added one more day off a week in this workout that I put together for the WO Partner and I and based on how this coming week goes, we might add another. Putting Chest and Back together as a "Push-Pull" day was a scream week before last and we are now going to make it regular for a spell - with regular variations. This past week was really good. We basically did the workout that we started with 5 weeks ago to check on how our strength has progressed and Dave and I were both pretty blown away. In some cases, he and I were literally moving weight that was half of what we started with. Impressive.

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Monday
Gladiator Workout:  2 Sets - 15 Reps [all]
DB Squat + Ovrhead Press
[DB Start/Return to Shoulders]
DB Pushup + Row
[Push up Position with DB, then Row]
DB Dead Lift + Upright Row
[DB Outside knees, then upright row]
DB Pull Over + Press
[On bench: 2 DBs, Pull Over, then Bench Press]
DB V Set up
[Single DB raising simultaneously with legs]
Standing Clean-up
Tuesday
Abs/Core Strengthening
Minimum 6 sets per movement
[I do one, you do the other]
Hanging crunch vs Planks
100 Flat crunches vs  Russian Twist
Oblique Plank vs Ab Roller
Calves: Leg Press 3 x 15
Extra Cardio …

Wednesday
Legs: Hit 2 Sets - 15 Reps [all]
Leg Extensions [2 Warm up sets]
Squat [2 warm Up sets]
Super Set: Leg Press [Pyramid  up - 4 sets] vs. Hack Squat
Weighted Stationary Lunges [4 sets – 6 reps each leg]
Calves: Seated Calves 3 x 15
Thursday
Day Off … contemplate hugeness.
Friday
Push-Pull HIT [i.e. set of Pull Ups, set of Dips … back and forth]
2 Sets - 15 Reps [all]
Pull ups or Chin Ups vs.
Dips: Weighted
Regular Dead Lift vs.
Bench Press
DB or Olympic Bar Rows vs.
Incline DB Press
Standing Calve Raise 3 x15
Saturday – Sunday Off
=============================

Here is what is on tap for me for the coming week … I think I am going to try and work in some elements of the push pull from last week. That was amazing: back/chest and bicep and tricep movements opposing each other. Weight I had thought kinda heavy before felt freakishly light.

Cool … Brian

Monday
Back:  HIT 2 Sets - 15 Reps [all]
Close Grip Pull Ups
3/4 Dead Lift
Olympic Bar Rows
Low Pulley Row
Close Grip Pull Down
Standing Calve Raise 3 x15
Planks [Until the abs scream]

Tuesday
Chest: Hit 2 Sets - 15 Reps [all]
Dips: Weighted [2 warm up sets]
DB Bench Press
DB Fly
DB Decline Press
Incline DB Press
Leg Press Calves 3 x 15
Ab Roller [Until the abs scream]

Wednesday
Legs: Hit 2 Sets - 15 Reps [all]
Leg Extensions [2 Warm up sets]
Smith Machine Squat
[2 warm Up sets]
Leg Press [Pyramid  up - 4 sets]
Hack Squat Machine
Weighted Stationary Lunges [4 sets – 6 reps each leg]
Calves: Seated Calves 3 x 15
Abs: Ball Crunches [Yep – Until they scream]

Thursday
Shoulders/Traps:
HIT 2 Sets - 15 Reps [all]
Smith Machine Shoulder Press [2 warm up sets]
Smith Machine Shrugs
Seated Lateral/Alternating Front Raise
DB Shrugs
Incline Rear Delt Cable
Abs: Hanging Leg Raises/Planks
Calves:   Standing Calve Raise 3 x 15

Friday
Bi/Tris: HIT 2 Sets – 15 Reps  [all]
EZ Bar Curls [2 warm up sets]
¾ Preacher Curls
Bench Dips [2 warm up sets]
Incline DB Curl
Skull Crushers
Rope Pulley Hammer Curls
Reverse Grip Tricep Pull Down
Calves: Leg Press
Abs: Flat Crunches

I am beginning to think the diet [8-9 meals a day], HIT training, the new workout partner of the last few weeks - all new elements to the mix - are starting to have their effect. You guys will have to help me out at month’s end [when I post new pics] and let me know if my thoughts are on point here, but I am up 5 lbs … and I think it is muscle. Cool!

The variation this week: Push - Pull … Heavier weight, 2 sets for 15 reps. No more than a minute’s worth of rest between sets. This is week 4 of HIT for Dave [WO Partner] and I and it is still quite challenging. I am really seeing some changes in Dave both in strength and definition. It is amazing how much that extra few reps beyond the usual ramps up the intensity.

Monday
Back/Chest:  HIT 2 Sets - 15 Reps [all]

Weighted Close Grip Pull Ups
Dips: Weighted
Dead Lift
DB Bench Press
Olympic Bar Rows
DB Incline Press

Standing Calve Raises 3 x 15

Tuesday
Abs/Core Strengthening
Minimum 6 sets per movement
[I do one, you do the other]
Hanging crunch vs Ball Crunch
100 Flat crunches vs  Ab Roller
Oblique Plank vs Bench Leg Raises

Calves: Leg Press 3 x 15
Cardio … [Brian only]

Wednesday
Legs: Hit 2 Sets - 15 Reps [all]
Leg Extensions [2 Warm up sets]
Squat [2 warm Up sets]
Leg Press [Pyramid  up - 4 sets]
Hack Squat Machine
Weighted Stationary Lunges [4 sets – 6 reps each leg]
Calves: Seated Calves 3 x 15
Abs: Ball Crunches [Yep – Until they scream]

Thursday
Push Pull: Shoulders/Traps:
HIT 2 Sets - 15 Reps [all]
DB Clean ups  3 Sets [Warm up]
DB Military Press [1 warm up set]
Olympic Bar Close Grip Shrugs
Seated Lateral/Alternating Front Raise
DB Shrugs
Incline Rear Delt Cable
Abs: Hanging Leg Raises/Planks
Calves:   Standing Calve Raise 3 x 15

Friday
Push Pull:
Bi/Tris: HIT 2 Sets – 15 Reps  [all]
EZ Bar Curls [2 warm up sets]
Weighted Bench Dips [2 warm up sets]
¾ DB Preacher Curls
Tricep French Curls
Incline DB Curl
Close Grip Bench Press

Calves: Leg Press
Abs: 300 Flat Crunches

Other news: Just updated measurements … seems like things kinda bounce around there. Calves sure have sprouted [doing them daily the last few weeks has had something to do with that] and the hip measurement continues to drop. It seems like otherwise I am the "shrinking man" when it comes to how the stats look, but the pics tell a great deal more. I like the pics

Hope you all are stocking up the fridge and planning for the coming week.

Continue to be relentless!
Brian

Saturday or Sunday afternoon I have work in the kitchen. I grow testy with anyone else in the house that tries to move in over my work area and disrupt the task at hand: preparing in bulk, meals for the coming week. I have a shelf load of Ziplock containers that hold 2 1/2 cups each. 8 meals a day is what I am consuming at this point - every two hours, I feed. A meal fits into the above mentioned containers. A person can do this cheaply. You don’t have to buy fancy cuts of steak or expensive fish. Yogurt, canned chicken and tuna [Costco and Trader Joes rock], cottage cheese and ground beef are among the staples. First meal of the day, as soon as a wake, between 3:00 and 4:00 AM: 1 cup non fat yogurt, scoop of protein powder, scoop of oatmeal with a spoon full of glutamine. Stir … breakfast pudding. Post workout, same thing only this version contains  frozen berries/fruit. I prepare this one mass on the weekend. Here is what I throw in: 32 oz of non-fat yogurt, three scoops of protein powder, three table spoons of glutamine , three scoops of oatmeal, fruit to taste. Stir in a power mixer. Makes three 2 1/2 cup servings - freeze until needed. Next: the egg dish: 3 cups of egg whites with 4-6 yokes remaining stir in a cup of sun dried tomatoes - cook. One heaping cup in each container. Sprinkle with hot sauce and a squirt of ketchup. Ground beef dish: three lbs of kinda lean ground beef. Cook, pour meat into a large pot to stir in three cups of cooked brown rice and three cups of salsa. Makes about 7-8 meals. Don’t drain off all the fat when cooking the ground beef. Leave some in to keep the dish from getting dry. The canned chicken dishes: one cup brown rice, a portion of chicken that is no bigger/ticker than the palm area of your hand. I cover it with a couple of table spoons full of a tasty salad dressing - I have a variety of them for just that, variety. Another seasonal chicken dish: one medium sized sweet potato cooked, chicken portion, half an avocado [I have four trees of them gotta eat them], salad dressing to taste in a Ziplock container. Tuna dish: Three tangerines peeled and sectioned, one can of tuna. Pour over sweeter/fruity salad dressing to taste. Another chicken dish: Purple cabbage - slice/dice fill Ziplock 2/3 full with cabbage, chicken portion, add salad dressing to taste. This would be the lower carb late afternoon meal. Before bed - half cup of cottage cheese, quarter cup of almonds, scoop of chocolate protein powder, spoon full of glutamine - stir. Looks like pigeon crap, but it makes for a tasty desert like evening meal. The meals prepared take up a shelf in the fridge. Each morning I fill the cooler and bolt out the door. If you don’t plan, you are planning to fail.

So ends this entry with all my odd meals. If you got some ideas from it — COOOOOL!

Finished up week 2 of the 2×15 workout that I found on this site:

http://www.bodybuilding.com/fun/lobliner28.htm

My new workout partner and I have been most impressed with the increases in strength that we have been seeing already just in the last week. I am not as fond of machines as the writers in the above mentioned article, but pushing to 15 reps like that really ramps the intensity - it is almost surprising how just three more reps on a set could make that much of a difference, but it does. I highly recommend it. Got three more weeks of this routine. I have been switching it around on a weekly basis - this past week was reverse mode - doing the workout that had been done the week prior in reverse. This coming week is "switch grip" — same exercises for the most part, just change the grip on each one. The week after that, I am going to take the same exercises and put them in a "push pull" pattern - do back and chest the same day, with the same exercises alternating back and forth between pushing and pulling. We’ll take an extra day off that week, and then the final week, we’ll go back to the original way that I set it up and check on strength increases. Keeping notes on what we have been doing. Pretty stoked about the new workout partner. I have worked out with him off and on in the past, but the last two weeks have been regular and we have plans to keep at this a while. We have the same goal, pack on muscle, and he appears to be motivated to keep at this to achievement. He has even taken me up on some diet advice and has gained a few lbs in the last couple of weeks. Great work ethic and capacity to focus. Not too chatty - business like. I think I’ve made a friend out of him too. NICE!

This is what my workout has been this week and I will continue to follow this pattern with variations next month or so. I did the work out as written this week, but next week I will reverse the order on the same exercises, the week following change the grip on the equipment for each movement, and the week after that do a “push-pull” version of this to keep the muscle confusion peaked.

It is a two set per movement workout - a HIT type of thing I found an article about here on BB.com where you push to 15 reps for each of the two sets per movement with some heavy weight. You can pause in the middle of a set for a few seconds for some deep breathing if you need to [pussy moment], but it is quite a change from my previous 4 sets of this or that — and has provoked all the right kind of soreness as I have worked it this past week. All the wrong kind of soreness [joint] … is not an issue, which is very cool.

Here it is:

Monday
Back: HIT 2 Sets - 15 Reps [all]
Close Grip Pull Ups
¾ Dead Lift
Olympic Bar Rows
Low Pulley Row
Close Grip Pull Down
Standing Calve Raise 3 x15 Reps
Planks [Until the abs scream]
===========================
Tuesday
Chest: Hit 2 Sets - 15 Reps [all]
Dips: Weighted [2 warm up sets]
DB Bench Press
DB Fly
DB Decline Press
Incline DB Press
Leg Press Calves 3 x 15 Reps
Ab Roller [Until the abs scream]
===========================
Wednesday
Legs: Hit 2 Sets - 15 Reps [all]
Leg Extensions [2 Warm up sets]
Smith Machine Squat
[2 warm Up sets]
Leg Press [Pyramid up - 4 sets]
Hack Squat Machine
Weighted Stationary Lunges [4 sets ? 6 reps each leg]
Calves: Seated Calves 3 x 15
Abs: Ball Crunches [Yep - Until they scream]
==========================
Thursday
Shoulders/Traps:
HIT 2 Sets - 15 Reps [all]
Smith Machine Shoulder Press [2 warm up sets]
Smith Machine Shrugs
Seated Lateral/Alternating Front Raise
DB Shrugs
Incline Rear Delt Cable
Abs: Hanging Leg Raises/Planks
Calves: Standing Calve Raise 3 x 15
==========================
Friday
Bi/Tris: HIT 2 Sets ? 15 Reps [all]
EZ Bar Curls [2 warm up sets]
3/4 Preacher Curls
Bench Dips [2 warm up sets]
Incline DB Curl
Skull Crushers
Rope Pulley Hammer Curls
Reverse Grip Tricep Pull Down
Calves: Leg Press
Abs: Flat Crunches
==========================
Saturday - Off
Sunday - A 2 to 3 mile jog and some more abs … no weight workout.

We’ll see how this goes … doing this this past week I feel like I covered more ground than I have in the previous month!