Angelic Conflict

I have changed my mind about leaving Bodyspace.  I can’t defeat old addictions and my own sin nature by my own power (Colossians 2:20ff). Only by Christ’s power may I overcome the Flesh (Philippians 4:13, 1 Timothy 1:12) and have an effective ministry. I do have a ministry here on Bodyspace.  I do have people to reach with the message of Christ and Him crucified, and His strength will be manifested in me so that ministry may be fulfilled (2 Timothy 4:17).

I’ve also decided to try something new, at least for me.  Old school, high volume training and no supplements. Not even protein powder. Part of this is financial, as I can’t really afford sups right now. But I’ve also been thinking about trying this for a while, having  read some positive things based on empirical, personal experiences. As far as the high volume training; I’ve been doing HIT training for a long time, and have had great success with it, but I’m looking for a different level of fitness and muscularity now. I want to build some muscular endurance and perhaps eventually get back into MMA, mountain biking, running, etc. I’m about to turn 35, and really want to get in the best shape of my life this coming year and stay that way for a long time to come. I want to enjoy these activities in a way I never have before.

So thats it, really.  I’m here for an effective evangelism and encouragement ministry, and for my own encouragement to keep training and reach new levels of fitness.

“And on the basis of faith in His name, it is the name of Jesus which has strengthened this man whom you see and know; and the faith which comes through Him has given him this perfect health in the presence of you all." - Acts 3:16

May the peace of Christ be with you all.

Well, yesterday was a blessing all around.  I had an incredible study day working on textual fluency in Isaiah.  I spent 5 hours in front of my computer pouring over chapter after chapter and study notes and commentaries in preparation to teach.

Then I went to the gym and had a great chest and triceps workout.  I started with incline press and worked up to a nice set with 2 plates each side for 9 reps then added 10 lbs each side for 6 X-reps.  Then flat press, dips, machine flyes and cable crossovers.  Triceps blasting consisted of single overhead dumbbell extensions, rope pushdowns, and a crushing couple of sets on the triceps extension machine.

I accidentally had flame broiled steak when the grease underneath it caught on fire in the oven…great steak!

I did some reading from Tim Lahaye’s book Revelation Unveiled before drifting off to sleep.

I went through all the Cellu-cor products I had and was very pleased with them, but alas, woe is me!  I’m back to ON whey and Creatine monohydrate. 

I’ve already found that training arms on a separate day will not work.  I’m remembering that I figured this out back in 2002 in the months before precontest dieting started.  Then I remembered Dorian Yates talking about how many days per week he recommends one train.  So I’ve changed it to a 4 day schedule with biceps on back day, traps with delts, triceps with shoulders.  I’m still training my rotator cuff at each upper body session.  Traps have already been worked this week, and my biceps are already screaming.  Both from yester’s back workout, so I’m going to do my delts tonight and legs Saturday and start over again on Sunday with the new schedule.

I had a nice cheat meal at Ryan’s Steak House and Buffet.  I’m not sure I got my $13 worth…  3 steaks, 2 baked potatoes, a chicken breast, a massive pile of mashed potatoes with butter, 3 hot buttered rolls, 4 iced teas and 1 cup of coffee with honey.

I still believe this is a great workout for building mass for those with limited time every week for working out. I’ve had great success with it in the last 3 years after shoulder surgery.

Upper Body:

(warm up) 4 min on the hand bike then grab a straight pole and do overhead shoulder rotation for 25 reps

1) pull-up* / shoulder press*

2) row* / chest press*

3) shrugs* / dips*

4) side laterals / front raises / pullovers

5) bicep curls* / triceps extention*

6) rotator cuff/ rear delt - int. and ext. rotation - cable
   rear delt flyes - Cable flyes 12-15 reps each set

7) forearm rockers

8) 2 ab movements - 2 sets each, 15-25 reps

I finish up with 25 more reps of overhead shoulder rotation and 10 - 15 min stretching.

Lower Body:

(warm up) 10 min on the treadmill

1) smith machine squats* / stiff leg deadlifts

2) straight leg calf raises* / seated calf raises*

3) hip adduction / Abduction (12-20 reps per set)

I finish up with 10 more min on the treadmill and 10 - 15 min stretching.

I have contemplated for several weeks going back to a split routine similar to what I did when getting ready to compete back in 2002.  I’ve learned a lot in the last 3 years recovering from shoulder surgery and learning how to workout efficiently and prevent injury, but I believe I’ve reached the limit of what I can do with the upper / lower split.  

I’ve kept all the efficiency principles from my study of  HIT / DOGGCRAPP / X-REP  and Combined them with a Yates-ish workout program.

Here is the plan -

(Sunday) Chest and Triceps –
Incline Bench
Flat bench
Decline bench
Machine flyes or incline dumbbell flyes
Cable crossovers
Machine tricep ext
Overhead ext
Kickbacks
————————
(Tuesday) Back and biceps –
Pulldowns
Machine rows or barbell rows
Dumbbell rows
Deadlifts
pullovers
Barbell curls
Machine curls
Hammer curls
Rockers
————————
(Thursday) Shoulders and Traps –
Overhead press
Front raises
Side lateral raises
Rear delt flyes
Incline shrugs
Shrugs
Upright rows
————————
(Saturday) Legs –
Smith Machine Squats
Leg presses
Hack squats
Stiff leg deadlifts
Leg curls
Leg press calf raises
Seated calf raises
Abduction
Adduction
————————
I’m doing 1 work set to failure (8-12 reps) rest-pause 10 breaths then X-reps (4-8 reps).

P6 45 minutes before - M5/N0 30 minutes before.

4 min step mill

superset 1
Leg press: 6 plates a side 12 reps + 5 x-reps
leg curls:235 lbs 10 reps + 6 x-reps at 205 lbs

superset 2
leg press calf presses: 7 plates a side 15 reps + 10 x-reps
seated calf raises: 3 45 lb plates 15 reps + 8 x-reps

superset 3
abductor machine: 150 lbs 12 reps
adductor machine: 150 lbs 12 reps

1 scoop pro-10 20 min after

I took M5 and N0 together about 30 min before workout at 12:30 (I’m on a schedule with the P6, 3 pills every 24 hrs in the evening).

4 min on the hand bike and 25 reps overhead stretch to warm up.

These are just work sets (1 warm up set - 1 work set)

Superset 1 -
assisted pullups: -100lbs 9 reps + 4 x-reps
dumbbell overhead press: 55 lbs 8 reps + 5 x-reps

Superset 2 -
high angle row machine: 200 lbs 8 reps 140 lbs 4 reps + 5 x-reps
incline press machine: 200lbs 3 reps - 160 lbs 3 reps - 140 lbs 3 reps + 4 x-reps

Superset 3 -
Dumbbell shrugs: 90 lbs 15 reps +11 x-reps
dips: full body weight 5 reps - assisted: -100 lbs 6 reps + 4 x-reps

Superset 4 -
int rotation:40 lbs 15 reps
ext rotation: 25 lbs 15 reps

I took 1 scoop pro-10 20 min after workout.

I took M5 (30 min)and P6 (45 min) before workout.  

Legs

My lower back has been bothering me lately, so I did some exercises I rarely do.

warm up on treadmill for 10 min - up to 15 degree incline and backwards

These are work sets

Leg extentions:  Stack (I think 280)  12 reps - 9 x-reps
Leg curls:  230  12 reps - 7 x-reps

Leg press calf presses:  600 15 reps - 7 x-reps
seated calf raises: 90  20 reps - 12 x-reps

abductor machine: 130 15 reps
adductor machine: 130 15 reps

Lying leg raises 10 reps

hanging ab straps leg raises 12 reps

took about 30 min

I wasn’t impressed with the M5 alone. I’m sure it’s doing something good, but I wasn’t jacked up like I was with the N0. I’ve read that some are mixing it with N0.  I work out 3 days a week, so I’m going to do that instead of alternating them.

I don’t think I’ve ever felt like that before.  I was so focused and full of aggression.  I’d be in the middle of a set and a cold shot would rush through me.  I was sweating like a pig and throwing around a lot more weight than usual.

I took 3 P6 capsules 45 minutes before the workout and N0 extreme 30 minutes before.

I remembered how much I disliked the workout tracker and keeping track during workouts, so I decided to record here the weights I used for my work sets and some of the rep counts I remember.

Superset 1
Assisted pull ups: -100lbs  8 / 5 x-reps
Shoulder press machine: 120lbs 9 / 5 x-reps

Superset 2
machine rows: 110lbs 10 / 8 x-reps
Incline Chest press machine:  ?

Superset 3
Dumbbell Shrugs:  85lbs 15 / 5 x-reps
Assisted Dips:  120lbs 9 / 100 4 x-reps

Superset 4
Machine triceps ext: ?
One arm machine biceps curl: 70lbs 8 / 50lbs 4 x-reps / 30lbs 3 x-reps

Superset 5
Dumbbell side lateral raises: 30lbs 10 reps
Front raises: 45 lb plate 10 reps x 2 sets
Dumbbell pullovers:  55lbs 12 reps / 65lbs 12 reps

Superset 6
Int rotation: 30lbs 15 reps x 2 sets
ext rotation: 15lbs 15 reps x 2 sets
rear delt flyes: 30 lbs 12 reps x 2 sets

incline x-rep cable flyes: 60 lbs 12 reps

Workout took 50 minutes

I took 1 scoop of Pro-10 sport 30 minutes after the workout.