28Jan06 Edit: Thought I'd post a mini update at the top of this. High body weight at holidays was 283. I hit 272 yesterday so the cardio and diet are going well. Knees felt first pain in a while on Wednesday, still a little tender today. Hopefully it was the standing squats I had been doing on off days, those have been removed from the program for now. Deadlift is flying up 10 pounds a week. 305 for set felt the same as 225 had the first time I did it. Of my training partners I'm the only one able to use an overhead grip for all three sets (figure I'm getting some extra hand strength out of it). Diet note: Wife decided she needed to drop weight so we started eating better. Been buying tons at Trader Joes, their stir fry bags take 15 minutes to cook, are good for me and even taste good. So this will work, it's not that I hate dieting I just hate being bothered or inconvienced for it. ----------------------------- I'm 33, stand 6'3" and weighed in this evening at 279lbs. I have a very long torso which hides a lot of the weight, people usually guess me for 250lbs. I work in network security and am finishing my masters in network security in April. This is a fairly sedentary job which mixed with my studying and working on projects for classes leads to muscle atrophy and a case of the "done-laps" in that my gut done-laps over my belt. Goals: Primary - Get upper body to a reasonable level of strength. Secondary - Once knees have healed enough begin training process for MMA classes. Tertiary - Lose my gut and achieve a general better level of fitness. Caveat: I hurt my knees in the spring doing squats and thought I'd let them heal. The knees didn't heal and I finally made my way to a knee specialist who said I have buildup behind the knees (hence why they will pop loudly) and weak cartilage (hence why they hurt). So before I can work my legs hard I have to do a couple of months of rehab exercises. I've been told not to do any squats, lunges, or wall sits. I've mostly listened to that advice though I will be doing wide-stance un-weighted squats just to keep the muscles awake. I'm not looking to fight in competitions or to show up being pounded on a KOTC DVD (Ever notice how many big guys show up and get slapped around?). I just love watching MMA fights and want to get into good enough shape to start training so that I can better understand and appreciate the sport (the training is also impossible till April when I finish off my master's degree, so the training will be my reward). The current plan is to train submission grappling and BJJ. Depending on how patient my wife will be I may be able to squeeze in Mau Thai. I've been lifting twice a week for a few years and have gotten past the weak stages on most exercises. But now I want to crank it up and get to putting real weight up.
8 Week Program - Began Oct 17th. I found an article in muscle and fitness which detailed getting your bench up from x weight to a higher weight. I talked my lifting partners into trying it and we all qualified in the range from 235-255 max bench (yeah I know, go ahead and laugh). So the program is designed to take a 235lbs bencher to getting up 275lbs. I tried to do the 275lbs on qualifying but couldn't get it moving, so I wasn't able to do the alternate plan which is to get to 315lbs. The magazine set the Monday and Thursday routine and left Tuesday, Friday and Saturday to be user to set. So I added my own items in then. Mondays: Chest - Heavy Tuesdays: Upper Back, Triceps, Abs & Squats (low weight for me!) Thursday: Chest - Not to Fail. Lower Back & Grip [New for week 4] Friday: Shoulders, Biceps, Abs again. The physical terrorist gave me a regiment of leg stretches and leg lifts to do twice a day so I'll do these until the end of the 8 week program. I also added Captains of Crush grip trainer work on MWF. I just do these in the office so my hands can recover before lifting. After Christmas I'll evaluate our benches to see where we stand and if we can quickly get us all to 300lbs benches. [I know it's just vanity, but I want to shove 315
Thought I might drop a word on this. After reading through Sherdog I decided to start taking Muscle Milk and Cytromax. In 4 weeks I've seen a noticeable jump in mass, from 272lbs up to 280lbs. While this wasn't really my goal (I was hoping to get towards 250lbs) at least it looks like the mass gain is muscle. I know it sounds like a lot and I'm guessing some of that is the Cytromax keeping my properly hydrated during the workout. I can definitely see my chest getting bigger and my arms have made it up to 18". In fact I've finally hit the dreaded point of not being able to find a dress shirt at the mall department stores and had to head into the Big and Tall store. I don't eat great, but its better than I used to Breakfast usually is bad but I take some whey protein with it. Lunch is generally a frozen meal, I try to make sure these is enough protein in them and to keep the fat under horrid level. I take muscle milk with whey protein before workout and cytromax during and after. Normal dinner and a Muscle milk before sleep.
Monday I'll edit this post till after the 8 week program ends since it's cool to see the improvement in one look. Week 8 Report: Damn I must have gotten weak. I did set 2, but couldn't budge set 3 and ended up using it as a negative set. Very disapointing... Not sure what the #@%@ ids going on. Frankly, fairly disapointed by the whole 8-week program. Chest Day: [Week 1-2 Goal 6 Reps, Week 3-4 Goal 5 Reps, Weeks 5-6 Goal 4 Reps, Weeks 7-8 Goal 3 Reps] Bench Press: Datadog: Week 1: 6x205, 6x215, 6x225 - Felt Easy Week 2: 6x210, 6x220, 6x230 + 3 reps negatives at 275 Week 3: 5x220, 5x230, 5x240 Week 4: 5x230, 5x240, 0x250 (5 assisted). + 5 negatives at 265 Week 5: 4x235, 4x240, 2x255 [oops, miscounted on set 2... doh!] Week 6: 4x220, 4x240, 2x260 (2 assisted) + 5 negatives at 285 Week 7: 3x230 barbell, 3x250 machine, 3x270 machine, 1x290 machine *** *** Both lifting partners out, so no spotter... Week 8: 3x235, 3x250, 0x270 (3x270 as negatives) CaveMan: (Lifting Partner) Week 1: 6x195, 6x205, 5x215 (1 assisted) Week 2: 6x195, 6x205, 6x215 + 5 reps negatives at 255 Week 3: 5x205, 5x215, 5x225 Week 4: 5x220, 5x230, 3x240 (2 assisted). + 5 negatives at 260 Week 5: 4x230, 4x235, 3x250 [oops, also miscounted on set 2] Week 6: 4x220, 4x240, 2x260 (2 assisted) + 5 negatives at 285 Week 7: Out Week 8: 3x235, 3x255, 1x275 30dollars: (Lifting Partner) Week 1: 6x185, 6x195, 2x205 (4 assisted) Week 2: 6x185, 6x195, 3x205 + 5 reps negatives at 240 Week 3: 5x190, 5x200, 5x210 Week 4: 5x200, 5x210, 3x220 (2 assisted). + 5 negatives at 240 Week 5: 4x210, 4x220, 2x230 Week 6: 4x210, 4x225, 2x240 (2 assisted) + 5 negatives at 265 Week 7: Out on business Inclined DB Press: [We had not done this, so trying to find our weights] Datadog: Week 1: 6x55, 6x60, 6x65 Week 2: 6x60, 6x65, 6x70 Week 3: 5x65, 5x70, 5x75 Week 4: 5x70, 5x75, 5x80 Week 5: 4x75, 4x80, 4x85 Week 6: 4x80, 4x85, 4x90 Week 7: 12x55 @ 3 reps [no spotter, we usually take the weight from each other] Week 8: 10x55, 10x55, 10x55 Caveman: Week 1: 6x55, 6x60, 6x65 Week 2: 6x60, 6x65, 6x70 Week 3: 5x65, 5x70, 5x75 Week 4: 5x70, 5x75, 5x80 Week 5: 4x75, 4x80, 4x80 [0x85] Week 6: 4x80, 4x85, 4x90 Week 7: Out Week 8: 10x55, 10x55, 10x55 30dollars: Week 1: 6x55, 6x60, 6x65 Week 2: 6x60, 6x65, 6x70 Week 3: 5x65, 5x70, 5x75 Week 4: 5x70, 5x75, 5x80 Week 5: 4x75, 4x80, 4x85 Week 6: 4x80, 4x85, 4x90 Week 7: Out on business Weighted Dips: [Week 1 - The dip belt hadn't arrived yet
This workout will kick your ass, if you have knee problems i would avoid the all around fighting workout as sprawls can damage your knees if you're not careful, I'd also be worried about the jumping squats and jmuping lunges on the all around workout (which by the way isa workout that proves that Bas does not like the people who buy his products) if your going to get a punch bag, or already have one, for the workout make sure you use handwraps and bag gloves correctly to avoid hand and wrist injuries. Take it from me ripping up the tendons in the back of your hand sucks.
Tuesday Workouts - 8 Week Program (Ends Dec 13) I'll edit this post till after the 8 week program ends since it's cool to see the improvement in one look. Week 7 Report: Damn my back was stiff all day from that infernal power wheel I did monday. But things got better and doing the weight made it feel better. Squat was okay, scary that it felt like weight when it's still barely 100 lbs. Good lord does screwing up your knees suck... Upper Back, Triceps, Abs & "Squat" Day: First Week: The gym where we lift replaced equipment on the second week and I'm a sucker for new machines. So we worked the first week, but it doesn't equate since we switched machines. Notes on machines: The machines are pulley systems, and they have a "position setting". Basically the position setting controls when extra force will be added to the machine. Set 1 puts the force in the midpart, set 2 supposedly puts it at the end (set 2 seems to be a rest) and set 3 puts it at the start. In testing last week one of my training partners hung his 225 pound bodyweight off a 95-pound bicep curl. So the numbers on the machines have to be considered not equal with real weight (but they seem to work what their aim at, so who really cares?) Super Set One: 1-2-3 Machine Diverging Seated Row (Inside Grip) Datadog: Week 2: 8x190, 8x210, 8x210 Week 3: 8x200, 8x210, 8x200 Week 4: 8x215, 8x215, 8x215 Week 5: 8x330, 8x330, 8x330 Week 6: 8x230, 8x230, 8x230 [dropped it back down for form and extension] Week 7: 8x250, 8x250, 8x250 Caveman: Week 2: 8x190, 8x190, 8x190 Week 3: 8x200, 8x210, 5x200 Week 4: 8x215, 8x215, 8x215 Week 5: 8x230, 8x230, 8x230 Week 6: Family Emergency Week 7: Out 30dollars: Week 2: 8x190, 8x210, 8x210 Week 3: 8x210, 8x210, 8x210 Week 4: 8x215, 8x215, 8x215 Week 5: 8x330, 8x330, 6x330 Week 6: 8x230, 8x230, 8x230 Week 7: Out on business 1-2-3 Machine Diverging Lat Pulldown (Outer Grip) Datadog: Week 2: 8x190, 8x250, 8x210 Week 3: 8x210, 8x210, 8x210 Week 4: 8x215, 8x215, 8x215 Week 5: 8x250, 8x250, 8x250 Week 6: 8x255, 8x255, 8x255 Week 7: 8x260, 8x260, 8x260 [max on machine is 265] Caveman: Week 2: 8x190, 8x190, 8x190 Week 3: 8x200, 8x200, 4x200 Week 4: 8x215, 8x215, 8x215 30dollars: Week 2: 8x190, 8x250, 8x210 Week 3: 8x210, 8x210, 8x210 Week 4: 8x215, 8x215, 8x215 Week 6: 8x250, 8x250, 8x250 Super Set Two: 1-2-3 Machine Seated Pushdown Datadog: Week 2: 8x190, 8x210, 8x210 Week 3: 8x210, 8x210, 8x210 Week 4: 8x215, 8x215, 8x215 Week 5: 8x250, 8x250, 0x250/0x250/4x230 (250 is the machine max) Week 6: 8x230, 8x230, 8x230 [I weigh 280, hung without moving the 230 on set 3... Silly machines] Week 7: 8x235, 8x235, 8x235 Caveman: Week 2: 8x190, 8x190, 8x190 Week 3: 8x200, 8x210, 8x200 Week 4: 8x210, 8x210, 4x210 Week 5: 8x220, 8x220, 6x220 30dollars: Week 2: 8x190, 8x210, 8x210 Week 3: 8x210, 8x210, 8x210 Week 4: 8x215, 8x215, 8x215 Week 5: 8x250, 8x250, 7x230 (250 is the machine max) Week 6: 8x230, 8x230, 8x230 1-2-3 Machine Arm Extension Datadog: Week 2: 8x110, 8x110, 8x110 Week 3: 8x110, 8x110, 8x110 Week 4: 8x115, 8x115, 8x115 Week 5: 8x120, 8x125, 8x130 Week 6: 8x130, 8x130, 8x130 Week 7: Decided the machine sucks (hurts my elbow), so did pushdowns with stack... 3x8 @ 215 Caveman: Week 2: 8x90, 8x90, 8x90 Week 3: 8x100, 8x100, 4x100 Week 4: 8x110, 8x110, 6x110 Week 5: 8x120, 8x120, 8x120 30dollars: Week 2: 8x110, 8x110, 8x110 Week 3: 8x110, 8x110, 8x110 Week 4: 8x115, 8x115, 8x115 Week 5: 8x125, 8x130, 8x130 Week 6: 8x135, 8x135, 8x135 Super Set Three: 1-2-3 Machine Abdominal Crunch Datadog: Week 2: 12x150, 12x150, 12x150 Week 3: 12x150, 12x150, 12x150 Week 4: 12x155, 12x155, 12x155 Week 5: 12x170, 12x170, 12x170 Week 6: 12x200, 12x200, 12x200 Week 7: 12x210, 12x210, 12x210 Caveman: Week 2: 12x150, 12x150, 12x150 Week 3: 12x150, 12x150, 12x150 Week 4: ? ? ? Week 5: 12x160, 12x160, 12x160 30dollars: Week 2: 12x150, 12x150, 12x150 Week 3: 12x150, 12x150, 12x150 Week 4: 12x155, 12x155, 12x160 Week 5: 12x170, 12x170, 12x170 Week 6: 12x190, 12x200, 12x200 Super set with various abdominal exercises Squat: Datadog: Week 2: n/a Week 3: n/a Week 4: 6 reps with bar for 3 sets. Very wide stance (Rehab) Week 5: 6xbar, 6xbar, 6x65, 6x65 [still rehab, taking it slow] Week 6: 8x65, 8x75, 8x85, 8x95 Week 7: 8x75, 8x85, 8x95, 8x105 [decided to try +10 a week till knees ache] 30dollars: Week 2: 6x185, 6x225 Week 3: 6x225, 6x275 Week 4: 6x225, 6x275, 6x295 Week 5: 6x225, 6x275, 6x315 Week 6: 6x225, 6x275, 6x325 Caveman: Week 5: 6x225, 6x225
Cool, thanks for the advice! I'm going to have to take it easy on some of the leg stuff (especially while I'm weighing so damn much). Jumping lunges sounds like Bas owns stock in sport medicine clinics. lol. But Urban's website sings the workout's praises so I'll do what I can and improvise where necessary.
Thursday I'll edit this post till after the 8 week program ends since it's cool to see the improvement in one look. Week 6 Update: Caveman had to do something else so just 30dollars and I this week. 30 has some trouble keeping heavy dumbells under control so we did alternate training. Did bench machine, pec dec machine, inclined barbell press, weighted dips then straight-keg deads. Feeling burned out today, I think I was up too late finishing a project for my Master's and am wiped out. Chest Day: [Week 1-2 Goal 6 Reps, Week 3-4 Goal 5 Reps, Weeks 5-6 Goal 4 Reps, Weeks 7-8 Goal 3 Reps] DB Bench Press: All of us at the same level: (Till I can pull away from them, lol) Week 1: 6x60, 6x65, 6x70 Week 2: 6x65, 6x70, 6x75 Week 3: 5x70, 5x75, 5x80 Week 4: 5x75, 5x80, 5x85 Week 5: 4x80, 4x85, 4x90 Datadog: Week 7: Flat Barbell Bench: 3x230, 3x250, 0x270 Caveman: Week 7: Flat Barbell Bench: 3x230, 3x250, 1x270 Inclined DB Press: [We had not done this, so trying to find our weights] All of us at the same level: Week 1: 6x55, 6x60, 6x65 Week 2: 6x60, 6x65, 6x70 Week 3: 5x65, 5x70, 5x75 Week 4: 5x70, 5x75, 5x80 Week 5: 4x75, 4x80, 4x85 Week 7: On Smith machine: 3x185, 3x205, 1x225 (both of us) Weighted Dips: [Week 1 - The dip belt hadn't arrived yet
Friday I'll edit this post till after the 8 week program ends since it's cool to see the improvement in one look. Shoulder/Trap, Biceps and Abs Day Super Set One: DB Shoulder Shrug: Datadog: Week 1: 6x70, 6x85, 6x100 Week 2: 6x85, 6x90, 6x100 Week 3: 6x90, 6x95, 6x100 Week 4: 8x100, 8x100, 8x100 Week 5: 8x100, 8x100, 8x100 -- Saturday Week 6: 8x100, 8x100, 8x100 Week 7: 8x100, 8x100, 8x100 Caveman: Week 1: 6x70, 6x85, 6x100 Week 2: 6x85, 6x90, 6x95 Week 3: n/a Week 4: 8x90, 8x90, 8x90 30dollars: Week 1: 6x70, 6x85, 6x100 Week 2: 6x85, 6x90, 6x100 Week 3: 6x90, 6x95, 6x100 Week 4: 8x100, 8x100, 8x100 1-2-3 Machine Military Press: Datadog: Week 1: 6x90, 6x90, 6x90 Week 2: 6x90, 6x95, 6x100 Week 3: 6x110, 6x110, 6x110 Week 4: 8x115, 8x115, 8x115 Week 6: 6x130, 6x130, 6x130 Week 7: 6x135, 6x135, 6x135 Caveman: Week 1: 6x90, 6x90, 6x90 Week 2: 6x100, 6x135, 6x145 [Barbell since a squatter had the machine] Week 3: n/a Week 4: 8x115, 8x115, 8x115 30dollars: Week 1: 6x90, 6x90, 6x90 Week 2: 6x90, 6x95, 6x100 Week 3: 6x110, 6x110, 6x110 Week 4: 8x115, 8x115, 8x115 Super Set Two: 1-2-3 Bicep Curl Machine: Datadog: Week 1: 6x70, 6x85, 6x100 Week 2: 6x85, 6x90, 6x100 Week 3: 6x90, 6x95, 6x100 Week 4: 8x100, 8x100, 8x100 Week 5: 8x105, 8x105, 8x105 Week 7: 8x110, 8x110, 0x110 [ouch!] Caveman: Week 1: 8x90, 8x80, 8x70 Week 2: 8x90, 8x80, 8x70 Week 3: n/a Week 4: 8x80, 8x80, 8x75 30dollars: Week 1: 6x70, 6x85, 6x100 Week 2: 6x85, 6x90, 6x100 Week 3: 6x90, 6x95, 6x100 Week 4: 8x100, 8x100, 8x100 DB Hammer Curl: Datadog: Week 1: 8x30, 8x30, 5x35 Week 2: 8x30, 8x30, 8x35 Week 3: 8x35, 8x35, 8x35 Week 4: 8x35, 8x35, 8x35 Week 5: 8x35, 8x35, 8x35 Week 6: 8x40, 8x40, 8x35 Week 7: 8x40, 8x35, 8x35 Caveman: Week 1: 8x30, 6x30, 7x35 Week 2: 6x30, 4x30, 8x30 Week 3: n/a Week 4: 8x35, 6x30, 4x30 30dollars: Week 1: 8x30, 8x30, 5x35 Week 2: 8x30, 8x30, 8x35 Week 3: 8x35, 8x35, 6x35 Week 4: 8x35, 8x35, 7x35 Super Set Three: 1-2-3 Machine Abdominal Crunch Datadog: Week 4: 12x170, 12x170, 12x170 Week 5: 12x190, 12x190, 12x190 Week 6: 12x205, 12x205, 12x205 Week 7: 12x210, 12x210, 12x210 Caveman: Week 4: 12x170, 12x170, 12x170 30dollars: Week 4: 12x170, 12x170, 12x170 Super set with various abdominal exercises
Week 5 of 8 just ended on the bench program. This week was a bit odd with the holidays tossing timing in disarray. So Thursday was done on Wednesday, and Friday done on Saturday. The free weights is going how I thought it would. The barbell bench is going right along, I tend to miss on the last set but the lower reps let me go up weight anyways. The dumbells are a bit interesting in that my old hand pain is present but it isn't enough to stop me. The dumbells at my gym have a "bubble" handle [sorry, don't know the correct term] the handle middles are up to a 2 1/2 inch diameter while the edges are standard. I used to not be able to use them due to shooting pain in my right hand. Now I can feel the pain start but it doesn't manifest itself. Odd The jury is still out on 1-2-3 machines. I added machine work so my lifting partners could lift safely when we don't meet together. Some of them feel to be working but my god are the weights off. A 225-pounder hung off the 90 pound setting on the 3 position and the bar didn't move! Perhaps a tad off?
Week 6 Report: Week 6 saw the best laid plans of mice and datadogs get thrown for a curve. Caveman's mother had a turn for the worse and passed-away on Friday (certainly hope she went peacefully and painlessly - his mother is 85 and led a full life). Then 30dollars gets told he's being sent TDY (or "on business" for anyone outside the military environment) on Monday for 2 weeks, so he misses the last two weeks of the program... I'm not sure how long Caveman will be out for family business, but certainly that takes priority. So I may be hunting the gym for spotters which is precarious because it's mostly runners (aka skinny people on cardio machineS) and women (no offense ladies, I don't trust a 40-year old accountant to get 300 off me...). At least the bench machine seems decent, and we have a smith machine so I should still be able to go to near failure. Anywise, I digress... Week 6: Monday was a good day though I had an issue with my hammy on the bench (Discussed in the Strength & Power Discussion forum... hopefully the guy's suggestions will work). Tuesday went very well. Thursday sucked, the lack of Caveman hurt as 30dollars is skittish to do dumbells without two spotters (if you watched him flail as he tried to put up 90s you'd know why) so we did alternate machines and by the time we got to dips I could barely move my triceps... Friday went exceptionally well... how odd. Biceps doing well (I know, bobybuilder sh&t, but only for 2 more weeks then I do heavy rows), shoulders are progressing and I can go heavy on abs. Oddity, on Friday we finished quickly so we strapped on the "Power Wheel" that the gym bought. Basically looks like an ab wheel with pedals, velcro to hold toes in and rubber bands to hold in your ankles. Then you do these odd excercises such as strap your feet in to the wheel and get in pushup position, then walk forward 10 reps, then reverse and go back to where you started. Harder than it sounds, but doable. Pushups... hell I bench and my balance isn't THAT bad. The next excercise is to do "inch-ups", start in pushup position and raise your butt up. Then walk out to pushup position on your hands... okay, that hurt but I can do it. Lastly is lie on back, put arms down and press so your back and hips are off the ground and your knees bend 90 degrees. Do this for 10 reps! I couldn't do a rep, in fact we tried the "Beginner excercises" (Which we skipped for the rest) and I couldn't do that! So, 3 intermediate, 1 easy 2 hard, and a beginner that I can't complete... Got to love the little toys at the gym... Have a good weekend folks!
Thought I'd post on other stuff I've been doing... M/W/F working on the Captains of Crush gripper. I've had them for a month or so and love them. Now closing the #1 consistentaly with right hand (the SOB clicked today!) and I scored my first close on the #1 with my left. Hoping my wife gets me the #2 and the new 2-finger trainers (can't find my iron mind catalogue at the moment so it's not the right name). Typical Crush Day: 3 sets of 5 on Trainer 1 set of upside down Trainer 1 set of 5 on #1 1 set of negatives using #1 M/F are my fast workouts, so throwing the Power Wheel on those. The gym bought them and it seemed like a gimic, but dayam did my abs feel it afterwards.... if it works, it can't be that bad even in Urban hates the people who sell it... lol See ya
I know I'm coming in late to your program, but I just set up a Sherdog account recently. Saw your post about your size/job/schooling, and I had to drop a note. I'm 6'3", about the same weight, built really similarly to you, getting my masters in network security, and I live in Ohio. Creeped me out Anyway, I live in Delaware, OH with my wife, so if you're ever looking for another big guy to roll with, let me know!
That is pretty wierd. I'm taking my masters through Capitol College Maryland, where are you taking yours.... So you work in Columbus then (isn't delaware a bedroom community?). Do you take any martial arts? Speaking of, I better get to my job before they realize I'm here. [IF the @#$!@ smartfilter didn't stop me fromt he forums here I'd already be at work].
Heh, I'm taking mine at Capitol as well. Just started it this semester, so I'll graduate in April 07 when I'm... 32, but almost 33 (I may be 33 depending on when graduation is. Birthday is early May). Phew, coulda been more weirdness. I work in Dublin for a small shop, but I enjoy the work. I'd like to find a more security-based position, but I keep running into the experience to get a job to get experience loop. My wife and I take Shorin-Ryu Karate and BJJ in Delaware at a school that I really like, Summit Martial Arts. We're a Pedro Sauer affiliate school on the BJJ side, and he'll be coming in before the Arnold in March. What about you?
I've just finished NS-680 for my seventh class. That's all the required classes left, so next semester I'll finish with 2-8 weeks (Risk Man / Wireless) and complementary for the 16 week. I work on the Air base here, as a contractor, doing network security / programming. It's fairly decent though I HATE C&A so much now. I've been focusing on getting my strength up and getting my knees back in shape and finishing those classes before starting martial arts training. There's a BJJ/Submission Grappling/MT place a few miles from my house that looks perfect (well it's small, but that may be what I need). Not sure if I'll do the MT as well, guess it depends on how much it costs a month and what the budget looks like. I'm planning the submission grapping as #1 and the BJJ as #2. My knees are feeling better, I can farmer's walk with 100 pound dumbells without pain, and deadlifts hit 245 today (I know, girl weight) without pain. So things are getting better... What are you taking next semester?
This term was 670 and 682 (8 weeks each), and next term I've got 673 on Monday for the first 1/2, and 611 on Wednesday for the 2nd. Have you been satisfied with the program overall? I've got a crappy wrist I tore up right before I got married 4 years ago doing bench press. It's mostly good after I had surgery on it (TFCC tear), but it really limits my ability to do bench, pushups, etc. I've only been doing the Karate/BJJ thing for a little over a year, and it's definitely helped me mentally and physically. I'm planning to do a tournament in March in Columbus, so I've got to start training pretty hard for it right after Christmas. My last one was my first, but I gassed out close to the end of the match and got caught in an armbar. I'd been off for 3 weeks prior b/c of kidney stone, but I didn't think my cardio would give out that quickly. I'm all for small schools, so this one works well. I'm impressed with the school, especially for the area, so I hope yours fits you as well.
// continuing non-workout related rant... I liked 673 (Secure Info and Transfer), the Sing book is a very good read on it's own. I'm in that 611 with you 2nd half, CC changed a course on me and I had to take this to graduate... Ken pushed me to this and Risk Management (the only thing worse than C&A is RA). So far I loved Malicious (677) and Perimeter (680), hopefully prof Steiner will be back from being hit by katrina to teach by the time you take 677 because he does a very good job. Secure was decent, and intro with Nestler was pretty good. Forensics was pathetic, Vuln Mitigation was worse and Internal was a friggan joke.
Well, 7 weeks into the 8 week program and the momentum is slowing way down... Part of the problem may be losing my training partners for Mon and Tue, then only having one of them of Thursday, but still it feels like the program may not have been a good one. Failing to hit the 270 on Thursday is disapointing, I think I tried to get too much out of the program and instead of going up 5 a week and succeeding every time I tried to stick to a projection I had made and now am suffering for it with zero reps on set 3. Other items are going up though. so maybe I shouldn't focus on bench. Straight-leg deadlift is starting to get past beginner weight and I plan to hit 10 pound gains a week which will put me into the 300s in late January. We're straight-legs (well, as straight as my inflexible legs can do) to save the knees... starting regular pulls with a new program in January. Squats are still a 'rehab' excercise for me, been going up 10 pounds a week but it'll still be March before I start putting up training wheels. And that's assuming no big knee pain as I'm not going through that again just to put up bigger numbers... For now I'm that fu$^ed up lifter who's bench (weak) is higher than his pull (weaker) and much higher than his squat (rehab-level). In retrospect I'd probably have been better off convincing my training partners to try a pull/push/squat routine instead... but at least my legs should have a shot at it for January when we start a new program.
Yeah, I enjoyed the intro with Nestler, but it was mostly taught by a guest instructor that I really enjoyed, Christensen . My Internal has been an experience, as they're training up a new instructor (Hirsch), and he's been teaching the course entirely. Hard core geek, super nasally voice, and he knows his stuff, but he doesn't convey it that well. Very cool about the 611 class... I'll give a PM w/ my real name once we're closer. Overall, I think they've got some great ideas, I'm just not sure if they're ready for prime time. I came from (and worked for) a school that had a pretty solid online presence, and I think in a few years CC will be a much different place.
