esqinchi

Thursday, October 5, 2017

Shoulders/Arms

1. DB Mil Press - 3 x 12 @ 100lbs

2. Hammer Curls - 3 x 12* @ 80lbs

3. Plate Raise - 3 x 12 @ 45lbs

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4. Delt Curl - 3 x 10 @ 70lbs

5. TRX Curl - 3 x 12 @ BW

6. Alt. Front Raise - 3 x 12 @ 20lbs

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7. Battle Rope - 3 x 30 seconds

8. Medicine Ball Slam - 3 x 12 @ 20lbs

9. Rope Attachment Curls - 3 x 12 @ 80lbs

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Saturday, October 7, 2017

Cardio/Core

1. 10 Mins Treadmill @ 15% incline

2. Decline Situps w/ Ball - 3 x 12 @ 20lbs

3. Side Plank w/ Rotation - 3 x 12*

4. Bicycle Abs - 3 x 40

5. TRX Thrust - 3 x 12

6. Stability Ball Passback - 3 x 12

7. 10 Mins Treadmill @ 15% incline

Well I hit the gym but I forgot to come on here and record everything. I think that was my problem last time when I fell off the wagon. Anyhow, these were some solid sessions, especially from Thursday. Going back today for more chest/back work. Don't care if those aren't optimal or even typical combinations - it's about the workout as a whole for me.

Wednesday, October 4, 2017

Legs - Giant Sets

1. DB Reverse Lunge - 3 x 12 @ 120lbs

2. DB Jump Squat - 3 x 12 @ 70lbs

3. High Knees - 3 x 40

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4. TRX Bulgarian Split Squat - 3 x 12*

5. Box Jumps (18" Box) - 3 x 12

6. TRX Hamstring Curl - 3 x 12 @ 35lbs

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7. Stair Climber - 5 minutes (20 flights)

This really kicked my ass. I thought I was going to puke through most of the second half. This was my first time on a stair climber and I found it difficult to get the pacing just right. I didn't hate it, but I'll have to be a little better prepared for next time. I think walking uphill on the treadmill is probably a better option. The gym was basically empty the entire time I was there. However, I did catch some funny looks doing the squat jumps - mostly in the form of "wow that does not look fun."

Going to do some shoulder and biceps work today that will be fun!

Well, I'm back. New developments . . . I'm a dad, we've moved to Madison, WI, I have a new job, and I joined a new gym here. I went yesterday and killed it with upper body work. Today is all about legs. I've decided I'm going to get back into logging my sessions and food. Gained a bit of weight back since I was last around. It's not easy when your wife is pregnant and there's food all over the place, and even after the baby arrived when sleep is not available nor is time to train properly. Anyhow, I'm glad to be back and hope that there are some old friends still about - but that doesn't really seem to be the case. I'll post my routine from tonight probably tomorrow morning.

Hows it going Chris? Hope all is good, any pitter patter of tiny feet yet mate?

Hey man, wow can't believe it's been over a month since I've been on here. Still training, actually even more than before. No tiny feet just yet. She's kickin around inside her momma for the time being. We've decided on a name though: Louise Bean. We called Penny "Bean" from time to time, so it's a bit of an homage.

Workouts have been consistent on this plan. Yesterday was shoulders...

1. Standing Military Press - 4 x 12 @ 95lbs

2. Shrugs - 4 x 12 @ 95lbs

3. Calf Raise - 4 x 30 @ 95lbs

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4. Seated Military Press - 4 x 12 @ 105lbs

5. Shrugs - 4 x 12 @ 140lbs

6. Stability Ball Crunch - 4 x 20

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7. Front Lat Raise - 3 x 12 @ 30lbs

8. Side Lat Raise - 3 x 12 @ 30lbs

9. Incline Rev Lat Fly - 3 x 12 @ 30lbs

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10. Cardio - Treadmill x 25 min @ 3.5 pace/15% incline

Takes about 90 minutes. Today will be legs, which is basically a crapload of squats. Good times.

How are you man?

Man, haven't been on here in forever. I've been training alright, more actually than ever before. I started a new program with this Conscious Muscle program my wife signed me up for as a Christmas present. So far so good. A lot more volume and regular cardio. So far the results have been pretty good. It's a simple 5 day split that amounts to about 2 hours per day of training. I try my best to get it all in. I'll also try to post up some workouts in the near future. Hope everyone is doing well!

Hey man, looks like you are still hard at it. Sorry for the legal troubles BS... I know that world up close and personal on a daily basis, and know how ugly and annoying it can be at, well, pretty much the whole time. The trick is to be as dispassionate as possible - even though it's your personal stuff at issue. I know that sounds impossible, but I guess people are going to do whatever they will, no? Most times I just hope that opposing counsel is not a complete dick, and the judge actually gives a damn about the case. I am usually disappointed. Just try your best to let it go at the end of the day. Speaking of things to distract you . . . I'm not sure if you've been on my journal lately, but we are expecting our first baby this coming June! Exciting times man, and I'm pretty well scared shitless. That's ok though, because I see plenty of poo in my future lol. Just thought you'd want to know. Hope you, the Ms. and all them cats are doing well and still enjoying the countryside.

Sunday, December 11, 2016: Treadmill x 30 minutes (run 1 mile, walk 1 mile @ 15% incline)

Monday, December 12, 2016: Pullups x 80

Tuesday, December 13, 2016:

Legs

1. Treadmill x 30 minutes (run 1 mile, walk 1 mile @ 15% incline)

2. Squat - 3 x 15 @ 225

3. Squat Jump - 3 x 15 @ 70lbs

Wednesday, December 14, 2016:

Chest/Arms

1. Treadmill x 30 minutes (run 1 mile, walk 1 mile @ 15% incline)

2. Pushups - 4 x 25

3. Hammer Curls - 4 x 12 @ 70lbs

Simplified training, not very creative or varied at the moment, but it allows me to break a good sweat and get moving. So far I am loving the treadmill. It was a great buy, and easily gave me what the rowing machine lacked - consistent cardio with the opportunity for endurance training. I might hop on the rower from time to time to do some HIIT work on all-cardio days, but I might also look to sell the beast. I can't decide just yet. Otherwise, things are going pretty well. The first ultrasound for the baby is on Friday, and that is very exciting. We've been kicking around names over the past few weeks but haven't landed one. We plan to find out the gender, but maybe if there's another one on the way in the future we will let it be a surprise. Honestly, I think my wife and I are better suited with some predictable stuff so maybe we will always want to know. Exciting times! Back tomorrow with all cardio.

Saturday, December 3, 2016:

Shoulders/Back

1. Arnold Press - 3 x 12 @ 70lbs

2. Delt Fly - 3 x 12 @ 70lbs

3. Supinated Row - 3 x 12 @ 95lbs

4. Single Arm Front Raise - 3 x 12 @ 25lbs

5. Chin-Up - 3 x 12

6. Lat Raise - 3 x 12 @ 30lbs

Monday, December 5, 2016:

Pullups x 50

Tuesday, December 6, 2016:

Treadmill x 30 minutes

Well, as you can see we received the treadmill. I set it up on Sunday night, but today was the first real trial run I had time to make. It was surprisingly fun, and a great change of pace. I can easily see myself doing that at least twice per week. I was surprised by how relatively good my cardio state is in. I ran a mile at 6mph and didn't have any trouble keeping pace. The balance I walked either at a quick pace or at a steep incline (12%). I love the incline feature. The model is a Lifespan 1200i that we bought off of Amazon. I think this was a good purchase. Otherwise, I'm still working a ton, and waiting on my wife to start showing (baby progress). The first ultrasound is in a couple weeks, where we will find out the gender. Not really sure whether I'd prefer a girl or a boy, but we intend to find out nonetheless. Exciting times!

Monday, November 28, 2016:

80 Pullups

Tuesday, November 29, 2016:

1. Squat - 3 x 15 @ 220lbs

2. Squat Jump - 3 x 15 @ 70lbs

Wednesday, November 30, 2016:

Chest/Arms

1. Pushups 3 Ways - 3 x 50

2. EZ Curl - 3 x 12 @ 705lbs

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3. Decline Fly - 3 x 12 @ 70lbs

4. Drag Curl - 3 x 12 @ 95lbs

Man, my training has really sucked these last couple weeks. I have pretty much no energy once I get home from work. I have working 11 - 14 hour days for about 3 weeks now, so I guess that explains it a little bit. However, I still find it annoying that I'm just totally wiped out once I get home and have no motivation. I've been taking vitamins too, I guess just too much work and stress is killing my sleep or something like that. I mean honestly, I could just crawl in bed right now and it's barely 7:30pm! Anyhow, enough bitching. A treadmill is on the way here, so maybe I can at least gets some calories spent if I don't have the energy to get under the weights or do any HIIT.

Friday, November 25, 2016:

Full Body Circuit Day

(3 Rounds, Rest 4 Minutes)

1. Front Lunge x 12* @ 155lbs

2. Pushup x 50

3. Military Press x 12 @ 75lbs

4. Hammer Curl x 12* @ 70lbs

5. Squat Jump x 12 @ 70lbs

6. DB Pullover x 12 @ 50lbs

First time training all week with the exception of the 50 pullups I did on Monday. Felt like shit the whole time since I overate yesterday. Doing that really has a huge impact on how I feel the next day. I wish I could tolerate moderation a bit more, but I guess that's the American way. I feel better now that I've done this, and put an adequate amount of food in my belly. Been working like a dog the last couple weeks, which would explain why I'm less than enthusiastic when it comes to training. Sleep is ok, I guess. I wake up feeling energized, but that might be from adrenaline/stress combined. Looking forward to the last day of this trial (12/5), and to heading into the holidays without such a brutal schedule. It's been up like this since September--good to keep me occupied, and for experience, but bad for the long run. Hope everyone is doing well! Will train full body again tomorrow, most likely.

Wednesday, November 16, 2016:

Chest/Arms

1. Pushups - 3 x 50

2. EZ Curl - 3 x 12 @ 75lbs

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3. Incline Fly - 3 x 12 @ 70lbs

4. Cross Curl - 3 x 12* @ 70lbs

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5. Around the Worlds - 3 x 12 @ 30lbs

6. Concentration Curl - 3 x 10* @ 35lbs

Pretty standard strength training for me today. Went at a slower pace than usual so I could make it through without feeling totally wiped out at the end. Had another long and intense day at the office, but that means it's just one more day until the really stressful part is over. I need to start drinking more water because as it gets colder here, the atmosphere gets really dry. It's interesting how the body intuitively craves water. For me, I start thinking about fruit and greens, etc. But, once I start eating those things, I can tell I'm just thirsty. Even well-hydrated fruit like pineapple feels like sandpaper going down. Pretty interesting. Also, I have some big news....

My wife and I are going to have a baby! She's about 8 weeks along, and expected to deliver around June 27 of next year. Such an exciting and utterly terrifying time. Never thought I would reach this stage in life, but Penny really made me realize how much love I have to give and how good I would be at taking care of someone truly dependent. After she passed it seemed like the most logical step. I still miss her so very much every day. This is all a secret to everyone I know, so if you know me outside of here I'd appreciate the consideration. Just felt the need to express that to the outside world for what it's worth. Hopefully I'll be a good father and husband as my wife will need me more than ever now. Definitely motivates me to do the best I can with my job and everything else since there will be a little person depending on me for the rest of my life. With that, it's time to eat some greens and think about the future. Cardio tomorrow.

Tuesday, November 15, 2016:

Legs

1. T25 Lower Body Focus - 20 Minutes

Today was brutal at work, starting at 5:30am and ending at 5:30pm. A total mental destruction, so you'd think I'd have enough physical energy to get through a 25-minute workout DVD. Not so. I crapped out at 20 minutes and went upstairs hungry and distracted. I broke a small sweat, so it wasn't a total waste -- but could have been much better. I have a jury trial coming up in a few weeks, so I'm sure I'll have more posts like this in the near future. It's like spending a year climbing a long and boring hill only to find a mountain comprised of the same hill only at a far steeper grade and you are required to sprint to the end. In other words, I'm really ready for this case to be over, but I sure as hell am not looking forward to what it takes to get to the finish line. That's about all I've got for today... Chest/arms tomorrow.

Monday, November 14, 2016:

1. Pull-ups x 80

Wow I haven't posted in a while. Trained pretty good last week, but my diet sucks as of late. Been taking in too many calories. Thinking of ditching the rower for a treadmill. I need something a little more consistent. Ah well, that's it for tonight. Back tomorrow for legs.

Hey buddy, just checking in as i havent been here for a while, glad to see your still about

Hey buddy, thanks for checking in. Haven't been around as much as I would like, but I guess that's how it goes when you get old and busy with life. Hope you're doing well and crushing it out there.

Tuesday, November 1, 2106:

Legs

1. T25 Lower Body Focus DVD - 25 minutes HIIT/Aerobics lower body focus

2. Squat - 3 x 12 @ 255lbs

Well, this doesn't look like much but at the end of the DVD my legs were feeling like spaghetti. I forgot to post for Thursday and Saturday of last week, but I trained both days. Thursday was cardio, and Saturday was back/shoulders. Pretty good session on Saturday. I feel like I need more structure in my workouts lately. They seem to be kind of random in selection. Maybe that's a good thing, or maybe I'm leaving stuff on the table and being lazy. Probably the latter. Otherwise, things are going pretty well. Not much else to say really, just kind of working and working and working and then it's the weekend, and then working some more. Anyhow, back tomorrow with chest/arms.

Wednesday, October 26, 2016:

Chest / Arms

0. Warmup - 8 Minutes HIIT

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1. Bench - 3 x 12 @ 165lbs

1.5. Stair Shuffle - 3 x 30 seconds

2. Hammer Curl - 3 x 12 @ 70lbs

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3. Incline Fly - 3 x 12 @ 70lbs

3.5. Stair Shuffle - 3 x 30 seconds

4. Close Grip Curl - 3 x 12 @ 70lbs

Mixed it up a little again tonight. I think I'm really going to try to do different things each session. That will keep it interesting, and hopefully non-adaptive. I feel like one of my biggest weaknesses is that I fall into routines and my progress slows. Watching the Cubs tonight, just for fun, and even though I hate Chicago. Cardio tomorrow.

Tuesday, October 25, 2016:

Legs

1. WarmUp - 8 Minutes HIIT

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2. Squat - 3 x 12 @ 265lbs

3. Squat Jump - 3 x 12 @ 70lbs

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4. Burpee/Deadlift - 3 x 12 @ 50lbs

5. Stair Jump - 3 x 12 @ 25lbs

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6. Box - 4 Minutes

Well this kicked my ass and was done in about 35 minutes. No real rushing, just keeping things uptempo and intense. Got to be honest and say that the HIIT stuff is growing a little bit old. I think I'll mix in more traditional weight exercises and keep plyometrics involved for caloric burn and cardio. Also, considering getting rid of the rowing machine and acquiring a treadmill. If I think back to when I was my leanest, I was running between 1-2 miles before lifting, and then doing high reps and lower weight. I'd love to get back to that weight. Anyhow, first order is to start focusing more on diet. My diet has been pretty lazy over the last few weeks. I can sense it is starting to catch up. Better reign it in before it gets to holiday season and I have no chance of survival! Anyhow, that's all for tonight. I might actually watch the Cubs game tonight, unless there's a decent football game on.

Wednesday, October 19, 2016:

Full Body Day

0. Insanity Warmup - 10 Minutes HIIT

1. Incline Pushup - 2 x 25

2. Burpee/Deadlift - 2 x 12 @ 70lbs

3. Pullups - 2 x 12

4. Single Leg Squat - 2 x 12 @ 70lbs

Well this week is kind of a bust. Had a trial Monday through today, which meant I was working 12-14 hour days, so I'm completely without energy. I intended to do 3 sets of the above, but just had nothing in the tank after two. I'm just tired and overworked. Looking forward to a nice weekend trip though, which should be fun. That's about all I've got for now. Bedtime comes early tonight.

Looks like you're doing well buddy. Being ripped is something I've been chasing for years now. Not sure it's worthwhile, especially because I don't think it is sustainable long term. At least for me, seems like my metabolism comes back to remind me that there's a fat kid inside.

Wednesday, October 12, 2016:

Chest / Arms

1. Incline Bench - 3 x 12 @ 165lbs

2. Drag Curls - 3 x 12 @ 100lbs

3. Pushup Jacks - 3 x 20

4. Tricep Extension - 3 x 12

5. Decline Fly - 3 x 12 @ 70lbs

6. Cross Curl - 3 x 12* @ 70lbs

Thursday, October 13, 2016:

Cardio Day

1. Row - 1500m

2. Box - 2 x 3 minutes

Pretty good training the last couple days. Fun to get in a complete weight day, and haven't been under the bench like that in a long long time--like two months or more. I still need to add in plyometric or aerobic stuff to keep heart rate up. Was a pretty hectic day at the office, but I came home with more energy than usual which was nice. Chilly weather out this morning, which is good by me but I'm not looking forward to winter. Food has been on track lately I guess, but cereal in the house is my main enemy. Been taking psyllium husk just before bed which makes things nice and predictable each morning. Honestly, I really think the added fibers helps flatten the stomach by keeping bloating down. So pumped for college football this weekend! There are going to be some great matchups on Saturday. Hope I can watch them all. Resting tomorrow, and shoulders/back on Saturday.

Monday, October 10, 2016:

1. Pullups x 70

Tuesday, October 11, 2016:

1. T25 - Lower Body

Not a real crazy couple days training-wise, but I've been working a ton lately so I am pretty tired by the end of the day. Doesn't leave a lot of room for extended workouts. It should stay this way through at least the first week of December, which is kind of awful to say out loud. Thinking about these cases I work on is really taxing, but makes me appreciate my life more I think. My life is much simpler, which I am pretty proud of, and there is no crazy bullshit going on which is great. I do pretty much live for the weekends, though. Ok, that's enough for one day. Off to bed.

Wednesday, October 5, 2016:

Chest / Arms Circuit

(3 Rounds, Rest 2 Minutes)

0. Insanity Warmup - 10.5 minutes HIIT

1. Offset Raised Pushups x 30

2. Drag Curls x 12 @ 100lbs

3. Decline Close Grip Bench x 12 @ 100lbs

4. Hammer Curl x 12* @ 70lbs

I should probably be doing 4 rounds since I'm only doing 4 exercises, but the warmup really takes it out of me. It's 3 rounds of 7 exercises for 30 seconds each; each round done faster than the first. Exercises are: jog, jumping jacks, heisman move, 123 heisman move, buttkicks, high knees, and these mummy kicks. By the third round you're doing these as fast as possible. It's the same general premise on each of the DVDs in the set, but with some different exercises thrown in depending on what the focus of that DVD is. I think it's a great tool to use when changing things up, as it is definitely a drastic change from the typical lift/rest session. Otherwise, today was alright. Another busy day at the desk, and I am really looking forward to a day of rest coming up soon. Not sure if I'll be able to train on Saturday because a friend is coming to town; might have to do some entertaining.

I wish! I do them in sets of 10 with about 15 seconds in between.

Monday, October 3, 2016:

1. 80 Pullups

Tuesday, October 4, 2016:

Legs

0. Insanity Warmup - 10 Minutes HIIT

1. Squat - 3 x 12 @ 255lbs

2. Squat Jump - 3 x 12 @ 70lbs

3. Bulgarian Split Squat - 3 x 12* @ 70lbs

4. Long Jump - 3 x 12 @ 35lbsst

This was a pretty solid session. I have come to realize that I absolutely need active cardio in my regular routine to burn fat. Otherwise, I get chubby--fast. I also realized that this was the first time in almost two months that I've stepped under the bar for squats. I really wasn't doing much with weights at all throughout the end of the summer, but I think I need to change up again, but make sure to keep the HIIT cardio. I think I'll do that every day, and then dedicate 3 days/week to weights, and the 4th day just cardio. Lot of pressure at work lately giving me lack of sleep (eyelid twitches, really tired all the time) which I can tell is affecting my stamina. Been thinking about Penny a lot lately. I miss her so much--it's just not the same. Anyhow, that's enough for me tonight.

@ Rob - thanks bud, it was a bummer to lose out, but hindsight man is 20/20 for sure. So far I've enjoyed my new freedom in just letting things unfold before my eyes.

Dude I remember that feeling the day after a good climb. It's like you've never had forearm muscles! Will have to look up the arnold curls.