Hidngod's log

[HiDnGoD]

LOL

Hiya HiDn. Interesting article about nuggets, I read the same thing but about fries...

You are right you will be back to PRing very soon.

More & more proof coming out. No matter how innocuous a fast food may seem, there's always a catch.
Mmm, can't weight. I think I gotta make some mods to my squat rack. Safety bars, etc.

 

[HiDnGoD]

Shite! Wanted to hit teh gym for cardio, but I ended up working 2 hrs OT.
I gotta get going in the morning. There always seems to be something else at night.

 

[ck2006]

Shite! Wanted to hit teh gym for cardio, but I ended up working 2 hrs OT.
I gotta get going in the morning. There always seems to be something else at night.

money, money money!!!

 

[HiDnGoD]

money, money money!!!

Well, yeah, the money's OK, but I wanted to go 2dagym. But there's a machine down & I was trying to source a new servo motor, without a tag & unknown specs. Plus my boss is on vacation, so I can't let things slide, I never know what tomorrow will bring.

 

[ck2006]

Well, yeah, the money's OK, but I wanted to go 2dagym. But there's a machine down & I was trying to source a new servo motor, without a tag & unknown specs. Plus my boss is on vacation, so I can't let things slide, I never know what tomorrow will bring.

mr. responsibility. Kinda drives me nuts to when things get in the way, especially when I reeeeaally want to do something LIFE LOL

 

[HiDnGoD]

Workout last night. Haven't had time to post it.
Squats, Bench, SLDL, Pulldowns/chin grip,

 

[*Bunny*]

weights back up? pr's? better workout?

 

[HiDnGoD]

weights back up? pr's? better workout?

I think just about all my lifts will be back up to par, next week. It all felt good. I'll post up the workout tonight, if I have time.

 

[*Bunny*]

no worries bigguy just making sure you there was improvement.. gotta check on ya when I can ya know

 

[HiDnGoD]

no worries bigguy just making sure you there was improvement.. gotta check on ya when I can ya know

Been busy, my boss is away & my other boss has been demanding, lately, :velvett LOL.

OK, here goes.

Convalescent Workout 3 ​

Week 2 ​

Squats: 1 RM - 385, 5 RM - 320 Almost there.
5X145(4½), 5X225(8), 5X295(9), 5X295(9½), 5X295(9¾).

Chin Grip Pull Downs: 1 RM - 170, 5 RM - 150 RMs are still off.
5X70(4), 5X105(7), 3X140(8½), 5X140(8½), 5X145(9).

Flat Bench Press: 1 RM - 285, 5 RM - 250 Going back up.
5X115(5), 5X175(8½), 5X225(9½), 5X225(9½), 5X225(10).

Stiff Legged Deadlift: 1 RM - 240, 5 RM - 210 Going back up
5X70(4), 5X140(7½), 5X180(8½), 5X180(9), 8X180(9½).


Synopsis
Still no cardio. No time. Pretty much over sickness. Sinus & nasality still bothersome. Next week I should be back to full 5 RM territory with PRs to follow. Micro-loading, coming soon.

2½ litres of water

 

[ck2006]

Look at your go, what are the bracketed numbers for?

 

[HiDnGoD]

Look at your go, what are the bracketed numbers for?

Thanks.
What are you doing up so early, young lady?!?!
Or should that be, what are you doing up so late?
Bracketed numbers are perceived effort. Helps me gauge when I'm getting close to max.

 

[ck2006]

Thanks.
What are you doing up so early, young lady?!?!
Or should that be, what are you doing up so late?
Bracketed numbers are perceived effort. Helps me gauge when I'm getting close to max.

Cool!

I have a very very bad tummy ache and have been up since 3 :rolleye

 

[HiDnGoD]

Today's Cardio ​

Legs are Sore today. Been on them 10 hrs per day, almost all week. Boss's back next week, so hopefully back to normal.

Crosstrainer: 25 minutes, 3-7 resistance, 340 cals.

Hanging leg raises: 3X15

 

[HiDnGoD]

Week 10 Workout 1 ​

Squats: 1 RM - 385, 5 RM - 320
5X150(4½), 5X230(8½), 5X310(9½), 5X310(10), 5X310(10). Just short of 5RM.

Bench Press: 1 RM - 290, 5 RM - 250
5X115(5), 5X180(9), 5X230(9½), 5X230(9½), 5X230(10). Just short of 5RM.

Barbell Rows: 1 RM - 210, 5 RM - 185
5X85(4), 5X125(8), 5X175(9), 5X175(9½), 4X175(10), 3X195(10). Just short of 5RM.


Synopsis
Getting tougher. OK, I’m back to grinding them out. I’m within 5ish% of my previous weights, or 5 RMs.




3½ litres of water today.

 

[Kabeetz]

Again, excellent work man. Glad to see you getting your strength back up to personal record type levels.

 

[HiDnGoD]

Again, excellent work man. Glad to see you getting your strength back up to personal record type levels.

Thankee :beer;


One Sunday morning, everyone in a bright, beautiful, tinytown got up early and went to the local church. Before the servicesstarted, the townspeople were sitting in their pews and talking abouttheir lives, their families, etc.
Suddenly, Satan appeared at the front of the church.
Everyone started screaming and running for the frontentrance, trampling each other in a frantic effort to getaway from evil incarnate.
Soon everyone was evacuated from the church, except for one elderly gentleman who sat calmly in his pew, not moving, seemingly oblivious to the fact that God's ultimate enemy was in his presence. Now this confusedSatan a bit, so he walked up to the man and said, "Don't you know who I am?"
The man replied, "Yep, sure do."
Satan asked, "Aren't you afraid of me?"
"Nope, sure ain't," said the man.
Satan was a little perturbed at this and queried, "Whyaren't you afraid of me?"
The man calmly replied, "Been married to your sister forover 48 years."

 

[HiDnGoD]

Today's Cardio ​

Legs are Sore today. See last night’s workout

Crosstrainer: 10 minutes, 7 resistance, warmup for dreadmill 3120cals.

Dreadmill: 25 minutes, Incline 3.0-15.0, Speed 3.0 – 7.5 mph. OK, I tried the 15 deg, couldn’t do it, much. Fro the most part I ran, from 5.5, to 7.5, in intervals, at 3.0 deg. Around 1½ minutes each, with a 2 minute rest at 3.0 mph & 10 deg. I did run for 50 secs at 10.0 deg & 6.0 mph, once. Heartrate started at 88, got up to 162, at times, & dropped to 110 after cooldown. 385 cals.


Hanging leg raises: 3X15

 

[HiDnGoD]

OK this is yesterday's workout. Been busy, sooo, I'm late.

My 5X5​

Week 9 Workout 2 ​

Dead Lift: 1 RM - 430, 5 RM - 375
5X175(4½), 5X265(8), 5X350(9½), 5X350(9¾), 5X350(9¾). Aaaargh, getting there. 6ish% off 5 RM
Standing Press: 1 RM - 160, 5 RM - 140
5X65(5½), 5X100(8½), 3X125(10), 5X125(10), 5X125(10). bleeech. I always have a hard time with these. Still 11% off 5RM
Pull Downs, Chin Grip: 1 RM - 190, 5 RM - 165
5X75(4½), 5X120(8), 5X155(9), 5X155(9½), 8X155(9¾). Still determinig true 1RM & 5 RM for this. Getting close, though..

Synopsis
Good workout. Next week I may be hittin a few PRs

 

[HiDnGoD]

Yesterday's Cardio ​

Legs are Sore today. Might have something to do with the deads Wed. night.

Crosstrainer: 10 minutes, 8 resistance, warmup for treadmill 165 cals

Treadmill: 25 minutes, ,Incline 3.0-10.0, Speed 3.0 – 8.5 mph. Intervals, I min at 3.0 mph & 10.0 deg. 1 min @ 5.5mph, worked up to 8.5 mph Heartrate started at 95, got up to 176, at times, & dropped to 118 after cooldown. 390 cals


Hanging leg raises: 3X15

 

[*Bunny*]

NICE INTERVALS!!!!!!!!!!!!!!!!!!!!!!!

You're getting there HiDn! GLad you hear sickness is about DONE!

 

[HiDnGoD]

NICE INTERVALS!!!!!!!!!!!!!!!!!!!!!!!

You're getting there HiDn! GLad you hear sickness is about DONE!

Thanks.
After my first attempt at intervals, on the 3rd, my upper resp did hurt with deep or suddenb breaths for a coupla hours after. This time, it was merely uncomfortable for an hour or so. I think after the sickness, there was some retraining necessary.

 

[*Bunny*]

My lungs ache sometimes even when Im not sick & do hard intervals... happens...

 

[Kabeetz]

Have A Happy Easter Bro!!!!!!!!!!!

 

[HiDnGoD]

My 5X5​

Week 10 Workout 3​

Squat: 1 RM - 385, 5 RM - 320
2X165(5½), 2X210(7½), 2X255(8½), 2X300(9¼), 2X350(10). Feels good to be back in the hunt.
Flat Bench Press: 1 RM – 285, 5 RM – 240
2X115(4½), 2X165(7), 2X210(8½), 2X235(9½), 1¾X265(10). Almost, but not quite. Grrrrrrrr. And I’m still 20 lbs off my PR.
Standing Press: 1 RM – 160, 5 RM – 140
2X65(5), 2X85(6½), 2X105(8), 5X125(9½), 2X140(10).
Couldn’t muscle up the last one, ended up being push presses. Fawk I’m weak, here.

Overall, not a bad effort. Felt good, kinda tough. Next week I better be hittin some good numbers, though.

 

[RottenWillow]

My 5X5​

Week 10 Workout 3​

Squat: 1 RM - 385, 5 RM - 320
2X165(5½), 2X210(7½), 2X255(8½), 2X300(9¼), 2X350(10). Feels good to be back in the hunt.
Flat Bench Press: 1 RM – 285, 5 RM – 240
2X115(4½), 2X165(7), 2X210(8½), 2X235(9½), 1¾X265(10). Almost, but not quite. Grrrrrrrr. And I’m still 20 lbs off my PR.
Standing Press: 1 RM – 160, 5 RM – 140
2X65(5), 2X85(6½), 2X105(8), 5X125(9½), 2X140(10).
Couldn’t muscle up the last one, ended up being push presses. Fawk I’m weak, here.

Overall, not a bad effort. Felt good, kinda tough. Next week I better be hittin some good numbers, though.

Hey Hidmeister, how are your joints holding up to all these 1RM's? Lately I've gotten way stronger from that Dermacrine stuff and did some 1RM's and had some elbow soreness for a day or two.

 

[HiDnGoD]

Hey Hidmeister, how are your joints holding up to all these 1RM's? Lately I've gotten way stronger from that Dermacrine stuff and did some 1RM's and had some elbow soreness for a day or two.

Thanks for droppin in. I only do the 1-2 rep sets, once a week.
I do get some elbow soreness, but I have latent soft tissue problems.

 

[RottenWillow]

I only do the 1-2 rep sets, once a week.

That's a lot though. I know a lot of people couldnt handle even that much. I sure couldnt. Rock on.

 

[HiDnGoD]

350lb Squat
I could prolly get more ATF if I didn't have as much frontal ballast.

 

[treilin]

Hey Hidin proud of you for keeping up with your work-outs!!!!

 

[HiDnGoD]

Thanks, tre.
It's easier to keep it up, than to fall off the wagon & get back on.
140lb unintentional Push Press

265 lb bench, ummm almost X 2

 

[HiDnGoD]

Had Workout 1 tonight. Didn't quite go as I wnated. I think I didn't eat enough carbs today to fuel it.
I'll post it up tomorrow

 

[HiDnGoD]

Last Night.

Week 11 Workout 1 ​

Squats: 1 RM - 385, 5 RM - 320
5X150(5½), 5X230(8), 5X320(9½), 5X320(10), 5X320(10). Back to my 5 RM. BooYa!!!!!
Bench Press: 1 RM - 290, 5 RM - 250
5X115(5), 5X180(8½), 5X240(10), 5X240(10), 5X240(10). Just short of 5RM. Boo!!!!
Barbell Rows: 1 RM - 210, 5 RM - 185
5X80(4½), 5X125(8), 5X180(10), 5X180(10), 4X180(10).
Just short of 5RM. Closer, closssssserr


Synopsis
Getting tougher. In fact, this one was hellacious. I don’t think I had enough carbs today, because I had very little energy. Plus lack of sleep.




3 litres of water today.

 

[HiDnGoD]

Today's Cardio ​

Legs are sore today, again (I smell a pattern). Might have something to do with last night’s squats.

Crosstrainer: 10 minutes, 8 resistance, speed 6.5-9.5. Warmup for treadmill 160 cals

Treadmill: 25 minutes, Incline 3.0-10.0, Speed 3.0 – 8.0 mph. Intervals, 1 min @10.0 deg. and 3.0 mph. 1 min @ 3.0 deg and 5.5mph, worked up to 8.0 mph. 2intervals at each level. Heart rate started at 110, got up to 173, at times, & dropped to 111 after cool down. 450 cals


Hanging leg raises: 3X16 before the cardio & 2X16 after.

5 litres of water.

 

[HiDnGoD]

So, I have an appointment next week for a one hour massage. I haven't had one in about 10 years. Any etiquet rules I should know.
ffft:
I also made an appointment, at the same place, for a b.f. reading. Really
Not sure I wanna do this. It's at the same place as the massage, on the same day.

 

[*Bunny*]

GO HIDN!!!!!!!!! Enjoy it !!!

 

[HiDnGoD]

This is yesterday's workout.

My 5X5​

Week 11 Workout 2 ​

Dead Lift: 1 RM - 430, 5 RM - 375
5X175(5½), 5X265(8½), 5X365(9¾), 5X365(10), 5X365(10). Aaaargh, getting there. 10 lbs off 5 RM

Standing Press: 1 RM - 155, 5 RM – 140
5X60(6), 5X100(9), 3X130(10), 5X120(10), 5X120(10). bleeech. I always have a hard time with these. Plumbing some overhead air lines today. Arms were tired. Thas my ‘scuse & I’m stickin to it.

Pull Downs, Wide Grip: 1 RM - 180, 5 RM - 160
5X75(4½), 5X110(8½), 5X140(9½), 5X140(9½), 5X140(9¾). Workin back up. Haven’t done these for over a month.

Synopsis
Good workout. Next week I may be matching some 5 RMs.
Water 4½ litres

 

[HiDnGoD]

Today's Cardio ​

Not feeling too bad today. A little tired, ‘cause my parents dropped in last night, to spend a coupla days.

Crosstrainer: 10 minutes, 8 resistance, 140-180spm. Warmup for treadmill 160 cals

Treadmill: 25 minutes, Incline 3.0 Speed 3.0 – 9.0 mph. Intervals, 1 min at 3.0 mph, 1 min 6.0 – 8.5 mph. Heartrate started at 107, got up to 171, at times, & dropped to 118 after cool down. 530 cals


This treadmill doesn’t have an interval program, so ramping up & down the speed & incline is a pain. I just left it on 3.0 deg.

4 litres of water.

 

[Kabeetz]

5rm land is so close you can taste it... this is when it gets fun. When you look forward to the great results each subsequent workout is gonna bring. Great stuff

Keep up that cardio too!!

 

[HiDnGoD]

My 5X5​

Week 11 Workout 3​

Start 16:35, finish 17:35. Very few interruptions.

Squat: 1 RM - 385, 5 RM - 320
2X150(4), 2X200(6½), 2X255(88), 2X95(9), 2X360(10). Close to max.

Flat Bench Press: 1 RM – 285, 5 RM – 240
2X115(4½), 2X16(7½), 2X205(9), 2X230(9½), 2X265(10). Got it! But I’m still 20 lbs off my PR.

Standing Press: 1 RM – 160, 5 RM – 140
2X60(4), 2X80(6), 2X100(8), 5X120(9), 2X140(10).
Got em. That’s Standing Presses, not Push Presses.

Synopsis
Good workout. More energy than last week. I remember reading in PracProg, that warmups should not detract from working weight, so I backed off on the warm up sets, a bit.

 

[HiDnGoD]

Today's Cardio ​

Tried something a little different today. Intervals, but not as intense as before. The other way was interfering with my weight lifting regimen.

Crosstrainer: Nothing today 0 cals

Treadmill: 40 minutes, Incline 3.0, Speed 2.5 & 6.0 mph. Intervals, Approx 2 min at 2.5 mph, (or however long it took to get my HR down under 130. Approx 2 min 6.0 mph. Heartrate started at 101, got up to 167, at times, & dropped to 120 after cool down. 480 cals


My goal with this is to work up to a steady state 6.0 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes. That was my time when I left basic training. Later I was able to regularly run 10k in 1 hr, which is also 6.0 mph.

5½ litres of water.

 

[HiDnGoD]

Week 12 Workout 1 ​

Squats: 1 RM - 385, 5 RM – 325
5X150(4½), 5X230(8), 5X325(10), 5X325(10), 5X325(10). Bumped my 5 RM. BooYa!!!!!
Bench Press: 1 RM - 290, 5 RM – 250
5X115(4½), 5X180(8½), 4X245(10), 5X245(10), 4X245(10). Just short of 5RM. Boo!!!!
Barbell Rows: 1 RM - 210, 5 RM – 185
5X80(4½), 5X125(8), 5X185(10), 5X185(10), 4X185(10).
Got to 5RM. Yeeefriggin Ha!!!


Synopsis
Pretty good workout. Got er in, in 50 min.




4½ litres of water today.

 

[HiDnGoD]

OK, my first real massage.
No. It was a tad painful, 'specially in my shoulders & forearms, where I've been having issues. Actually it was most painful near the end when he was doing the back of my neck, up into my head.
Overall it was relaxing. I'm tired now, and have some lingering pain, but not bad. He kept the conversation flowing and the hour just flew by.
My Omron scale with b.f tester said 239 lbs with a b.f %age of 34.5.
His wife did my B.F. measurements earlier in the day. She's an RMT too.
240.5 lbs
Pinches:
Chest-23, Tri-13, Back-30, Hip-15, Stomach-17, Thigh-11.
B.F. 16.6%, so 200 lbs LBM & 40 lbs faaaaat.
OK I understand all this is subcu. Unfortunately this type of testing can't account for a typical middle age male's intrabdominal fat. So, on my own I switched 15lbs to the fat tally, to come up with a b.f. of around 23%. This sounds more right than 16.6%.
Measurements :
Waist - 37.5", Navel - 40"
Chest 45"
Neck - 17.75"
Forearms R-14", L - 14.5" Prolly due to tendonitis in left arm.
Thighs R - 23.25, L - 23"
Calfs R - 16.25, L - 16.5

More measurements & pics in the next coupla days.

 

[ck2006]

OK, my first real massage.
No. It was a tad painful, 'specially in my shoulders & forearms, where I've been having issues. Actually it was most painful near the end when he was doing the back of my neck, up into my head.
Overall it was relaxing. I'm tired now, and have some lingering pain, but not bad. He kept the conversation flowing and the hour just flew by.
My Omron scale with b.f tester said 239 lbs with a b.f %age of 34.5.
His wife did my B.F. measurements earlier in the day. She's an RMT too.
240.5 lbs
Pinches:
Chest-23, Tri-13, Back-30, Hip-15, Stomach-17, Thigh-11.
B.F. 16.6%, so 200 lbs LBM & 40 lbs faaaaat.
OK I understand all this is subcu. Unfortunately this type of testing can't account for a typical middle age male's intrabdominal fat. So, on my own I switched 15lbs to the fat tally, to come up with a b.f. of around 23%. This sounds more right than 16.6%.
Measurements :
Waist - 37.5", Navel - 40"
Chest 45"
Neck - 17.75"
Forearms R-14", L - 14.5" Prolly due to tendonitis in left arm.
Thighs R - 23.25, L - 23"
Calfs R - 16.25, L - 16.5

More measurements & pics in the next coupla days.

your cute!

 

[HiDnGoD]

your cute!

 

[HiDnGoD]

Today's Cardio (actually yesterday's) ​

Tried something a little different today. Intervals, but not as intense as before. The other way was interfering with my weight lifting regimen.

Crosstrainer: 16 min, resistance 8, 7.5 – 9.5 mph, HR 98 - 142 235 cals

Treadmill: 23 minutes, Incline 2.5, Speed 2.5 & 5.5 mph. Intervals, Approx 1 min at 2.5 mph, (or however long it took to get my HR down under 130. Started at 2 min 5.5 mph. Worked up to 3:15 at 5.5 mph. Heartrate started at 112, got up to 156 at times, & dropped to 109 after cool down. 480 cals


My goal with this is to work up to a steady state 5.5 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes. That was my time when I left basic training. Later I was able to regularly run 10k in 1 hr, which is also 6.0 mph. Last time took me 21:35 to hit 1½ miles, today 20:40

6 litres of water.

 

[Kabeetz]

Nice running... I do 1:30 min high/low intervals..and man.. the low goes by so much quicker than the high, every single time !!!!

 

[HiDnGoD]

Nice running... I do 1:30 min high/low intervals..and man.. the low goes by so much quicker than the high, every single time !!!!

Yeah, I'm sure it's a built in time warp on the treads.

 

[HiDnGoD]

This was actually Thursday.

My 5X5​

Week 12 Workout 2 ​

Dead Lift: 1 RM - 430, 5 RM - 375
5X175(5), 5X265(8), 5X375(10), 5X375(10), 5X375(10). Yaaahh!! 5 RM

Standing Press: 1 RM - 160, 5 RM – 140
5X60(5½), 5X100(8½), 5X125(10), 5X125(10), 5X125(10). Changed my form a bit. ‘Stead of lifting with my elbows out to the sides, I kept them in front of me.

Pull Downs, Chin Grip: 1 RM - 190, 5 RM - 165
5X75(4½), 5X120(8), 5X160(9½), 5X160(9½), 5X160(10). Just off my 5 RM.

Synopsis
Good workout. Next week I may be hittin some PR’s.
Water 5½ litres

 

[Kabeetz]

DUDE!!!! PR TIME ON THE DEADS AND POSSIBLY MORE NEXT WEEK, WAY TO GO!

51/2 liters of water is AAAAAAAAAAALOT man. Good for you.

 

[HiDnGoD]

DUDE!!!! PR TIME ON THE DEADS AND POSSIBLY MORE NEXT WEEK, WAY TO GO!

51/2 liters of water is AAAAAAAAAAALOT man. Good for you.

I'll keep pushin it 'til I stall, then I'm gonna cut.
Yeah, I spent a lot of time in the loo.

 

[HiDnGoD]

No caahhhhdio this weekend. Weather was too nice, so I got towork around the house.

My 5X5​

Week 12 Workout 3​

Start 17:15, finish 18:15. I’d have been done sooner, but I had to wait 15 mins for my spotter, on Bench.

Squat: 1 RM - 385, 5 RM - 325
2X150(4), 2X200(6), 2X250(8½), 2X315(9¼), 2X365(10). Close to max.

Flat Bench Press: 1 RM – 290, 5 RM – 240
2X115(4½), 2X165(6), 2X200(8½), 2X235(9½), 2X275(10). Got it! But I’m still 10 lbs off max!

Standing Press: 1 RM – 160, 5 RM – 140
2X60(5½), 2X80(7), 2X100(8½), 5X120(9¼), 2X145(10).
Uugh

Synopsis
Good workout. My daughter was pi**ed that I woke her up to spot my bench Especially since I didn’t really need her. I figure it’s the least she can do for me. I made up for it when she found out I bought some frozen yogourt.

 

[HiDnGoD]

Today's Cardio ​

My goal with this is to work up to a steady state 6.0 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes (I think). That was my time when I left basic training. Later I was able to regularly run 10k in 1 hr, which is also 6.0 mph.

Crosstrainer: warmup for :tread: 10 min, resistance 6, 6.0 - 7.0 mph, HR 98 - 124 150 cals

Treadmill: 45 minutes, Incline 3.0, Speed 2.5 & 6.0 mph. 1 min warmup, 2¾ minutes first sprint. Jogged ‘til H.R. dropped under 130. worked up to 3½ minute sprints.
After 1½ mile trial, I did Intervals: Approx 1 min at 2.5 mph, (or however long it took to get my HR down below 130. Heart rate started at 112, got up to 170 at times, & dropped to 112 after 5 min cool down. 640 cals


1½ mile time progression: first target is 15 minutes.
21:35
20:40
18:35

4½ litres of water.

 

[HiDnGoD]

Week 13 Workout 1 ​

Squats: 1 RM - 385, 5 RM – 325
5X150(5½), 5X230(8½), 5X325(10), 5X325(10), 5X325(10). Got all 3 sets! Movin up next week. BooYa!!!!!
Bench Press: 1 RM - 290, 5 RM – 250
5X115(5), 5X180(8½), 5X245(10), 5X245(10), 5X245(10). Got all 3 sets. 5RM next week. Boo!!!!
Barbell Rows: 1 RM - 210, 5 RM – 185
5X80(4½), 5X125(8), 5X185(10), 5X185(10), 5X185(10).
Got all 3 sets! Movin up next week. BooYa!!!!!


Synopsis
Great friggin workout. Took almost 1½ hours, ‘cause I was talking to the Mrs about her day. Everything seemed tougher, too. But I got what I wanted, so it was good.




5 litres of water today.

 

[Kabeetz]

GREAT job bro. You're doing an excellent job... it must be nice to have a decent home gym!!!!

 

[HiDnGoD]

GREAT job bro. You're doing an excellent job... it must be nice to have a decent home gym!!!!

Thanks, man. It's not great, but it does the job.
Makes it easier to get the workouts in, when you don't have to add 1/2 hr travel time.

 

[HiDnGoD]

Yesterday's Cardio ​

I've discovered that I'm not quite as resiliant as I was 20 yrs ago. I was a tad sore after last cardio session so, to moderate things a bit, I'll alternate sessions with something a little less drastic.

Crosstrainer: warmup for Tread 10 min, resistance 6, - 7.5 mph, HR 96 - 121 150 cals

Treadmill: 45 minutes, Average incline 7.0. Ranged from 1.0-15.0 with no specific pattern. I just backed down when I needed a rest. Speed 3.5 & 4.0 mph. Heart rate started at 112, got up to 135 at times, & dropped to 104 after 5 min cool down. 465 cals

6 litres of water.

 

[HiDnGoD]

My 5X5​

Week 13 Workout 2 ​

Dead Lift: 1 RM - 430, 5 RM - 380
5X185(6), 5X285(8½), 5X380(10), 5X375(10), 4X375(10). Yaaahh!! New 5 RM, and a PR.

Standing Press: 1 RM - 160, 5 RM – 140
5X60(5), 5X100(8), 5X130(10), 5X130(10), 4X130(10). Ouch. This is friggin tough.

Pull Downs, Wide Grip: 1 RM - 175, 5 RM – 160
5X75(4½), 5X110(7½), 5X150(9½), 5X150(9½), 5X150(10). Just off my 5 RM.

Synopsis
Good workout. 1 new 5 RM & a PR. Next week I may be hittin some PR’s.
Water 5 litres

 

[HiDnGoD]

Yesterday's Cardio ​

My goal with this is to work up to a steady state 6.0 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes (I think). That was my time when I left basic training. Later I was able to regularly run 10k in 1 hr, which is also 6.0 mph.

Crosstrainer: warmup for tread 7 min, resistance 7, 6.0 - 7.0 mph, HR 104 - 128 130 cals

Treadmill: 45 minutes, Incline 3.0, Speed 2.5 & 6.0 mph. 1 min warmup, 3½ minutes first sprint. Jogged ‘til H.R. dropped under 130. Worked up to 4¼ minute sprints. Today was 18:20
After 1½ mile trial, I did Intervals: Approx 1 min at 2.5 mph, (or however long it took to get my HR down below 130. 3.0 degrees for the first part of the Intervals, 4.0 degrees for the second half. Finished with a sprint at 7.5 mph and 10 degrees. Heart rate started at 104, got up to 163 at times, & dropped to 112 after 5 min cool down. 730 cals

1½ mile time progression: first target is 15 minutes.
21:35
20:40
18:35
18:20

For the first sprinting interval while sprinting I was tight & feeling some cramping in the places I already mentioned (Glutes, lower back, adductors). After that it wasn’t too bad.

5½ litres of water.

 

[HiDnGoD]

Today's Cardio ​

Pretty basic today.

Crosstrainer: warmup for Tread 10 min, resistance 6, - 7.5 mph, HR 101 - 118 165 cals

Treadmill: 45 minutes, Average incline 7.0. Dropped back to 2 when I needed a rest. Speed 3.5 to 4.0 mph. Heart rate started at 98, got up to 128 at times, & dropped to 106 after 5 min cool down. 465 cals


Water: 5 litres, so far..

 

[HiDnGoD]

Funny, sad, tragic, shocking.
http://postsecret.blogspot.com/

 

[HiDnGoD]

My 5X5​

Week 13 Workout 3​

Start 16:15, finish 17:30. Woo hoo. No interruptions, ‘cept my spotters wandered in when I needed them.

Squat: 1 RM - 385, 5 RM - 325
2X165(5½), 2X215(7), 2X265(8½), 2X315(9¼), 2X375(10). Close to max. I upped my warmup sets. Didn’t want to be too far behind the curve.

Flat Bench Press: 1 RM – 290, 5 RM – 240
2X115(5), 2X165(7½), 2X200(9), 2X240(9½), 2X280(10). 5 lbs off max! Second rep was hellacious. Sat there and hovered for a good 5 seconds at ¾ extension before locking out.

Standing Press: 1 RM – 160, 5 RM – 140
2X60(4½), 2X80(6), 2X100(8), 5X120(9), 1X150(10).
Only 1 rep at the top, but it is a PR! Woo, Hoo!!!

Synopsis
Good workout. Works been pretty tough the last few days, physically. It showed in my fatigue level. I also twinged my right shoulder, and this workout didn’t help. R.I.C.E..

Water: 5½ litres

 

[HiDnGoD]

I wuz hopin to get pics up today, but they didn't turn out & I didn't get a chance to take more.

 

[HiDnGoD]

Today's cardio. 30.4.07 ​

My goal with this is to work up to a steady state 6.0 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes (I think). That was my time when I left basic training. Later I was able to regularly run 10k in 1 hr, which is 6.0 mph.

Crosstrainer: warmup for tread 10 min, resistance 6, 5.0 – 5.5 mph HR 98 - 118 135 cals

Treadmill: 22 minutes, Incline 2.0, Speed 2.5 & 6.0 mph. 1 min warmup, 4½ minutes first sprint. Jogged ‘til H.R. dropped under 130. Today was 17:10
After 1½ mile trial, I just did my cool down. I realized I don’t want to overdo it to the point it interferes with the wewights. Heart rate started at 96, got up to 161 at times, & dropped to 108 after 5 min cool down. 360 cals

1½ mile time progression: first target is 15 minutes.
16.4.07, 21:35
18.4.07, 20:40
23.4.07, 18:35
27.4.07, 18:20
30.4.07, 17:10

No cramps to speak of, today. Fatigue, and a stitch in my side

6 litres of water.

 

[HiDnGoD]

Today's Cardio 1.5.07 ​

Pretty basic today.

Crosstrainer: warmup for Tread. I was actually gonna do my whole cardio session on the Xtrainer, but I couldn’t do it. Not tough enough. I’m in a groove here. 10 min, resistance 7, 8.0 mph, HR 96 - 129 160 cals

Treadmill: 30 minutes, time was tight. Intervals 1 min at 2.5 mph, incline 4.0; 1min sprint, starting at 5.0 mph & working up to 8.0 mph, incline 2.5. Went good. A little tightness in the calves, but otherwise fine. The last 30 sec were 15.0 incline at 8.0 mph. I was soaked. 495 cals



Water 4½ litres..


Kinda sad today. I found out a guy I used to work under is sick. He’s a good guy, smart, funny. He isn’t a good friend, but he is a friend. He is one of the reasons I have the job I do today. He has Necrotizing Fasciitis (Flesh Eating Disease). He’s had 4 operations to stem the infection, to no avail. He’s currently listed as “hourly”. That was as of 13:00 today.

Not sure if anyone is still reading this. But I'll keep it going, just to keep me honest.

 

[HiDnGoD]

Week 14 Workout 1, 2.5.07 ​

Squats: 1 RM - 385, 5 RM – 330
5X150(5½), 5X240(8½), 5X330(10), 5X330(10), 3X330(10). PR for reps! Bumped my 5RM up! BooYa!!!!!

Bench Press: 1 RM - 290, 5 RM – 250
6X115(4½), 5X180(8½), 5X250(10), 5X250(10), 3X250(10). Hit my 5RM. Now I just gotta get those 2 more reps on my last set. Rawk On!!!

Barbell Rows: 1 RM - 210, 5 RM – 190
5X85(4½), 5X135(8), 5X190(9¾), 5X190(10), 4X185(10).
PR for reps! Bumped my 5RM up! BooYa!!!!!


Synopsis
Great friggin workout. 1 hour. Everything seemed tough, too. But I got what I wanted, so it was good.




4 litres of water today.

 

[HiDnGoD]

Today's cardio. 4.5.07 ​

My goal with this is to work up to a steady state 6.0 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes (I think). That was my time when I left basic training. Passing was 12 minutes, or 8mph. Later I was able to regularly run 10k in 1 hr, which is 6.0 mph.

Bike: warmup for tread 10 min, resistance 8 HR 101 - 117 65 cals

Treadmill: 30minutes, Incline 2.0, Speed 2.5 & 6.5 mph. 4½ minutes first sprint. Walked ‘til H.R. dropped under 130. Today was 17:01 and freeegin tough. Thought I was gonna heave.

After 1½ mile trial, I did Intervals. 1 minute run, walk ‘til HR drops under 130. Started at 6.5 mph & went up .2 mph each interval.

Heart rate started at 96, got up to 167 at times, & dropped to 113 after 5 min cool down. 495 cals.

1½ mile time progression: first target is 15 minutes.
16.4.07, 21:35
18.4.07, 20:40
23.4.07, 18:35
27.4.07, 18:20
30.4.07, 17:10
4.5.07, 17:01

Some calf cramping. I had a sore lower back at work, from work the day before. Diddn’t affect the run & didn’t bother me after.

3 litres of water.

 

[Kabeetz]

You da man bro, keep it up.

I think I'm gonna retire my log over here.. haven't decided for sure yet.

 

[HiDnGoD]

You da man bro, keep it up.

I think I'm gonna retire my log over here.. haven't decided for sure yet.

Thanks.
Thinkin on it myself. Aside from you & CK, I'm the only one that posts in it. A log is good, keeps you honest. But if there's no comments or feedback from others it becomes on exercise in futility.

 

[HiDnGoD]

No workout today, but I bought one of those push mowers, with the rotary blades. Mowed the lawn, took me 1 1/2 hrs.

 

[HiDnGoD]

My 5X5 ​

Week 14 Workout 2 ​

Dead Lift: 1 RM - 430, 5 RM – 385
5X185(5½), 5X285(8½), 5X385(10), 5X385(10), 4X385(10). Yaaahh!! New 5 RM, and a PR, again! I made a mistake here and went to 185 instead of 180. Ooops.

Standing Press: 1 RM - 160, 5 RM – 140
5X65(6), 5X100(8½), 5X130(10), 5X130(10), 5X130(10). Got em. Movin up next week. This is friggin tough. Honestly, I don’t know where I got the 140lb 5RM from. I’m so far off, I must have made a mistake when I wrote it down.

Pull Downs, Chin Grip: 1 RM - 205, 5 RM – 180
5X75(5), 5X120(8), 5X180(9¾), 5X180(10), 5X180(10). New 5 RM, and a PR!! This just goes to show, what you can do when you don’t know any better. I screwed up adding plates & thought I was going to my target 5RM of 165. Couldn’t figure out why it was soooo friggin tough. Did the math again, Doh!!!

Synopsis
Grrrrrreat workout. 2 new 5 RMs & 2 PRs.
Water 3½ litres

 

[HiDnGoD]

I tooked some pics & I'll get them up as soon as I edit all the #$%$%*&% out.

 

[Kabeetz]

Great Job Amigo!!!!!

 

[HiDnGoD]

Great Job Amigo!!!!!

Thanks, man.


So, I managed to drag my sorry ass into the gym this morning.
Very basic, easy intervals.
Crosstrainer:
20 minutes, resistance 5 -10, incline 5 - 10, speed 130-200 strides per minute. 275 cals. I incorporated my cooldown into that, too, because I was a little pressed for time.
it's actually invigorating to wake up like that.

 

[HiDnGoD]

More to come tonight. Not showing a lot of improvement, but IMO there is some more visible musculature. I'll do commparisons, too.

 

[HiDnGoD]

285 LB deadlift

 

[HiDnGoD]

I'm gonna be stepping up the cardio & tightening up the diet. I've been basically eating to grow. Close to 3K cals a day, on average. Relatively clean. I like seeing changes. I'm seeing veins that have never seen the light of day, and getting comments from people. Some are good, some are so asinine that I take them as compliments.

 

[HiDnGoD]

Today's cardio. 4.5.07 ​

My goal with this is to work up to a steady state 6.0 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes (I think). That was my time when I left basic training. Passing was 12 minutes, or 8mph. Later I was able to regularly run 10k in 1 hr, which is 6.0 mph.

Crosstrainer: warmup for tread 10 min, resistance 7 HR 106 - 124 155 cals

Treadmill: 30minutes, Incline 2.0, Speed 2.5 & 6.5 mph. 6½ minutes first sprint. Walked ‘til H.R. dropped under 130. Today was 16:25 and freeegin tough. Thought I was gonna heave. H.R. 99 - 175

After 1½ mile trial, I tried intervals Intervals. 1 minute run, walk ‘til HR drops under 130. Started at 6.5 mph & went up .2 mph each interval. After 2 intervals I had to stop 'cause my shins were fawking killing me.

Crosstrainer: Finished up on here for 10 minutes 10 min, resistance 6 HR 106 - 124 105 cals

Total for tha day, 655 cals. The first sprint of 6 1/2 minutes was, I think, the longest I've run in 20 yrs.

1½ mile time progression: first target is 15 minutes.
16.4.07, 21:35
18.4.07, 20:40
23.4.07, 18:35
27.4.07, 18:20
30.4.07, 17:10
4.5.07, 17:01
8.5.07, 16:25

Some calf cramping. Buttocks/lower back a little bit. shins were killing me.

5.5 litres of water.

 

[HiDnGoD]

My 5X5​

Week 14 Workout 3​

Start 17:15, finish 18:05. Woo hoo. Again, no interruptions, ‘cept my spotters wandered in when I needed them

Squat: 1 RM - 385, 5 RM - 330
2X165(5), 2X215(7), 2X265(8½), 2X315(9), 1X380(10), 6X265(10). Close to 1RM. Tied for a PR.

Flat Bench Press: 1 RM – 290, 5 RM – 240
2X115(4½), 2X165(7½), 2X200(8½), 2X240(9), 2X285(10), 8X200(10). Close to 1RM. Tied for a PR.

Standing Press: 1 RM – 160, 5 RM – 140
2X65(4½), 2X80(6), 2X100(8), 2X120(8½), 1X150(10), 7X100(10).
Tied for PR! Neeeed to get that second rep at the top. Woo, Hoo!!!

Synopsis
Good workout. Work’s been pretty tough the last few days, physically. It showed in my fatigue level. Although I did tie some PRs.


Water, 5.5 litres.

 

[HiDnGoD]

Today's cardio. 11.5.07 ​

My goal with this is to work up to a steady state 6.0 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes (I think). That was my time when I left basic training. Passing was 12 minutes, or 8mph. Later I was able to regularly run 10k in 1 hr, which is 6.0 mph.

Crosstrainer: Not today. I’s hardcore 0 min, 0 resistance, 0.0-0.0 mph HR Flatline 0 cals

Treadmill: 45minutes, Did a walking thing, ranging from 2.5 mph, to 4.5 mph Angle ranged from 2.5 deg to 8 deg.
After 20 min I started running intervals, 2.5mph walk at 2.5 deg to 7.0 mph run at 8.0 deg. After 3 intervals I felt a myocardial infarction coming on. Walked ‘til 30 min point, then started intervals again.
This time at a steady 2.5 deg. 1 min high, 7.0, 7.2, 7.4, etc up to 8.0 mph, alternating with 1 min low at 2.5 mph. Heart rate started at 103, got up to 160 at times, & dropped to 111 after 5 min cool down.

They say a good indicator of heart disease is how fast your hr recovers from intense exercise. 25 bpm drop after 1 min is good. Mine dropped 30 bpm after 1st minute.


After supper tonight I mowed the lawn with a rotary push mower. Old school, save on pollution. Took 1½ hrs. Prolly burned another 450 cals.


560 cals.


Water, 4.5 litres.

 

[HiDnGoD]

I think this has run it's course. If anyone thinks I should keep posting here, post up. Otherwise, I am done with this log in 2 days.

 

[BLAZAY]

ive been reading your latest 5x5

 

[Kabeetz]

You know I'm reading bro, but it might be time to pack your bags and geeet out

August 7 2006 IS A LONG TIME!

 

[HiDnGoD]

Week 15 Workout 1, 13.5.07 ​

Squats: 1 RM - 385, 5 RM – 335
5X150(5½), 5X240(8½), 5X335(10), 5X335(10), 4X335(10). PR for reps! Bumped my 5RM up! BooYa!!!!!

Bench Press: 1 RM - 290, 5 RM – 250
5X115(4½), 5X180(9½), 14X115(8), 12X165(9½), 8X215(10). I had hurt my right shoulder while mowing the lawn the other night (don’t ask). I thought I was over it, but on my second set it flared up. Lowered the weight & repped out for a coupla sets.

Barbell Rows: 1 RM - 210, 5 RM – 190
5X85(4½), 5X135(8), 5X190(10), 5X190(10), 4X190(10).
Second week here. Next week I better get this!!!!! kaioken:


Synopsis
Kinda sucked today. I was leaving more time in between workouts for recovery, but I think 3 days may be too much.




3¼ litres of water today.

 

[HiDnGoD]

Today's cardio. 14.5.07 ​

My goal with this is to work up to a steady state 6.0 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes (I think). That was my time when I left basic training. Passing was 12 minutes, or 8mph. Later I was able to regularly run 10k in 1 hr, which is 6.0 mph.

Crosstrainer: warmup for tread 10 min, resistance 6, 70 spm. HR 103 - 126 160 cals

Treadmill: 50minutes, Incline 3.0, Speed 2.5 & 6.5 mph. 3½ minutes first sprint. Walked ‘til H.R. dropped under 130. Today was 18:55 and freeegin tough. Thought I was gonna heave. H.R. 97 - 173

After 1½ mile trial, I tried walking at 3 mph, incline 5.0. Gradually inclined up to 10.0 deg.
Minutes 25 – 30 I slowly lowered the incline & sped up.
Minutes 30 – 45, intervals. 2.0 deg & 6.5 mph. Every interval increased by .2 mph, to a high of 7.9.

No endurance today. I hit 164 bpm hr on the first interval, which is unusual. Dunno why. Could be because at work I was running around like a demon all day. Treadmill was 655 cals. Total for tha day, 815 cals.




1½ mile time progression: first target is 15 minutes.
16.4.07, 21:35
18.4.07, 20:40
23.4.07, 18:35
27.4.07, 18:20
30.4.07, 17:10
4.5.07, 17:01
8.5.07, 16:25
14.5.07, 18:55

Some calf cramping. Everything else seemed OK. Just no endurance

5.0 litres of water.


Another interesting note. My wife says my face is all splotchy, as if I was vomiting, or something. Umm, the only hting I can think of was doing my 335 squats yesterday I had to push pretty fricken hard to get 'em. Maybe I pushed a leeeeetle too hard.

 

[HiDnGoD]

My 5X5 ​

Week 15 Workout 2 ​

16.5.07 ​

Dead Lift: 1 RM - 445, 5 RM – 390
5X185(5), 5X285(8½), 5X390(10), 4X390(10), 4X390(10). Yaaahh!! New 5 RM, reset 1 RM, and a PR, again! I made a “mistake” here and went to 190 instead of 185. Ooops.

Standing Press: 1 RM - 160, 5 RM – 140
5X60(4½), 5X100(8), 5X132½(10), 5X132½(10), 5X132½(10). Got em. Movin up next week. This is friggin tough. Honestly, I don’t know where I got the 140lb 5RM from. I’m so far off, I must have made a mistake when I wrote it down.

Pull Downs, Wide Grip: 1 RM - 180, 5 RM – 160
5X75(4½), 5X120(8), 5X160(10), 5X160(10), 4X180(10). Tied my 5RM. Movin up next week

Synopsis
Grrrrrreat workout. New 5 RM & PR.
Water 4½ litres

 

[HiDnGoD]

DONE​

PM or K message if you wanna follow my log​