Datadog Big guy trying to get in shape

Okay, finally got bored of the program (sorry but if the program is to up your bench and you go 10 pounds, that's not really a good 8 weeks... Guess I'm still bitter about the bench yesterday).
But, as they all say... live and learn...

So today we ditched the Tuesday machine-heavy program and switched to using only the ab machine, a barbell and a pair of dumbells.

Be gentle on the wimpy-ass weight we did as some of these things I haven't tried in years. Trying to find weight so when I start a PUSH/PULL/SQUAT routine I'll know where I stand.

Lats:
Bent Over Rows:
Datadog: 8x95, 8x115, 8x135
Caveman: 8x95, 8x115, 8x115
Heavy Front Raises [Heavy in the sense that you can cheat... not in the sense of the amount of poundage as it was wimp level].
Datadog: 8x95, 8x115, 8x95
Caveman: 8x95, 8x75, 8x65
Triceps:
Bench Dips
-- Decided to keep it light, just bodyweight 3 sets of 8. [Then again I wieght 280, is it light? Caveman is 225 so he got off easy.]

Abs:
1-2-3 Machine Ab Crunch
Datadog: 3 sets of 12 reps at 220lbs (all 3 settings)
Caveman: 3 sets of 12 reps at 180lbs (all 3 settings)
"Forty-Fives" [Aka, grab two dumbbells. Standing with dumbbells at side lower one side to bottom of shorts, repeat with other side.]
Datadog/Caveman: 3 sets of 10 reps at 35lbs

Legs: [Not sure what Caveman's excuse is but I'm coming back from injuries to both knees and am going up 10 pounds a week. Hopefully can keep up pace till I hit 225 for the set].
Squat:
Datadog/Caveman: 8x50, 8x60, 8x70, 8x80
Good-Mornings
Datadog/Caveman: 2 sets of 8 @ 45lbs (the bar)
 
Thursday tried out parts for the new workout (See http://www.sherdog.net/forums/showthread.php?t=315791) and basically wanted to try to find where I'm comfortable with the weight.

Tried regular deadlifts, wow are they different from straight-leg. I think I almost prefer the straight-leg ones but I'm sure that's just a matter of comfort.

Deadlift:
Datadog: 2x225, 2x245, 2x255
Caveman: 2x225, 2x245, 2x255

Bent-Over Row:
Datadog: 8x95, 8x115, 8x135
Caveman: 8x95, 8x115, 3x135 & 5x115

Weighted Ab Crunch -- Superset with Saxon Side Bends
Datadog: 12x225 + 10/10x 15 -- 3 sets of the same
Caveman: 12x190 + swiss ball [didn't see him do this till too late], 12x190 + 10/10 x 10 -- 2 sets

Bent-Over Flies: [okay, non-workout item but Caveman is worried his posterior deltoid is weak]
Datadog: 8x10, 8x10, 8x10
Caveman: 8x10, 8x10, 8x10
 
Started the Push / Pull / Squat Program today. Actually talked my training partners into it, though I had to promise that Wednesday instead of normal benching we'd go for 1 rep max. C'est la guerre.

Analysis: OMG am I a pussy when it comes to pullups. At least I weight 280 which gives me limited justification for being horrible at those (btw, 3xcardio is set to start tommorrow). 30dollars uses more legs in his deads, and he'd shove a lot higher weight if he had better grip. But I'm not letting them use straps since Sherdog wisdom says its poor form and will inhibit forearm growth. Deadlifts continue up 10 pounds a week and I didn't feel any knee pain. Should be 315 sometime in January then we'll have to see how long till I can make a run at 405...

19 Dec 2005 - Monday (Pull)

Deadlift
Datadog: 225x3, 245x3, 265x3
Caveman: 225x3, 245x3, 265x2/245x1
30dollars: 225x3, 265x3, 285x3
Bent-Over Rows:
Datadog: 95x6, 115x6, 135x6
Caveman: 95x6, 115x6, 115x6
30dollars: 95x6, 115x6, 135x6
"Weighted Pullups" [Okay, we're fat and weak so we each used a Graviton assistor]
Datadog: 6x-80, 6x-80, 4x-70
Caveman: 6x-50, 6x-60, 5x-70
30dollars: 6x-80, 6x-70, 5x-60
Barbell Shrugs:
Datadog: 6x135, 6x185, 6x230
Caveman: 6x135, 6x185, 6x185
30dollars: 6x135, 6x185, 6x230

Weighted Crunch Machine:
Datadog: 12x230, 12x230, 12x230
Caveman: 12x190, 12x190, 12x190
30dollars: 12x210, 12x210, 12x210

Saxon Side Bends:
Datadog: 10x10, 10x10, 9x12
Caveman: 10x10, 10x10, 10x12
30dollars: 10x10, 10x10, 10x12
 
Of note: First day on a couple of these exercises so not sure what we should doing. I'm sure these numbers will go up quickly while I get over form issues and just get used to the movement...

Bench Press
Datadog: 5x225, 5x235, 2x245
Caveman: 5x225, 5x235, 3x245

Standing Overhead Press:
Datadog: 5x95, 5x105, 5x115
Caveman: 5x95, 5x105, 5x115

"Weighted" Tricep Dip (having form issues, did with no weight)
Both: 3x5 no weight

Close Grip Bench
Datadog: 5x135, 5x185, 2x205
Caveman: 5x135, 5x1855, 4x205

--------------------------------

Yesterday: 30 minutes on "strider" machine. Knees ached a little, but not too bad.

----------------------------------

Earlier Today: Grip work with Trainer and #1 [I know... I know...]
Closed trainer 15x2, all clicks with left hand.
Zero closes of #1 with left.
Right hand top two fingers are killing and closing the #1 hurts like hell. Must have strained them. So I did some trainers with 3 fingers and then did 1/2 closes.
 
Squat Day - Dec 23

// Preface: Still recovering from knee problems. My goal is to add 10 pounds a week to squats till it hurts too much, then focus on that weight and raising it slightly. Lifting partner is watching my form and says its good, so hopefully I won't reinjure.

Barbell Squat:
Datadog: 5x85, 5x95, 5x105, 5x115, 5x125
30dollars: 5x135, 5x185, 5x205, 5x205, 5x245
Note: 30dollars had been doing 325x6 on a Smith machine, but I made him move to the free weights. So we're taking it easy. My guess is that he can take a crack at 405 soon (though we may wait and lift somewhere with a cage for that).

Good Mornings: [New at this, so wimpy weight]
Datadog: 5x45, 5x50, 5x55
30dollars: 5x45, 5x50, 5x55

Overhead Squat:
Datadog: ??? Horrible, I feel like a weeble-wobble
30dollars: Does like a sumo squat, I'll have to see if that even counts.

Weighted Hanging Hip-leg Raise:
Datadog: 10xbodyweight, 10xbodyweight, 7+10lbs+bodyweight
30dollars: 10xbodyweight, 10xbodyweight, 3+10lbs+bodyweight
Note: Sweet, the gym had sleeves to put under your upper arm so you can hang from a pullup bar.


Weighted Incline Twisting Crunch:
Datadog: 10 reps @ 25lbs x 3 sets
30dollars: 10 reps @ 25lbs x 3 sets
 
Pull Day - 26 Dec 2005

As it's a federal holiday my training partners didn't feel like coming...

Deadlift: 3x225, 3x250, 3x275
Bent-Over Row: 6x100, 6x120, 6x140
Assisted Pullups: 6x-70, 6x-70, 3x-30 [Weighed in at 280lbs]
Barbell Shrug: 6x135, 6x185, 6x230

Superset:
Weighted Crunch: 12x265 - 3 sets
Saxon Side Bends: 10/10x10lbs, 10/10x10lbs, 10/10x12lbs

Analysis: I definately felt the deadlifts. As usual I felt them in the ribs... who knew. The Abs superset hurt like hell.

Goals:
Continue up 5 per week on weighted crunch (will max at this pace in 5 weeks)
DL set at 315 - If pace continues will be end of January
 
Wednesday - Pull Day

Analysis: Not sure what the hell is going on. I've been fighting a cough which may be limited my air a bit, but normally I go through that.

Oh, didn't have a spotter (the 135 runner told me he didn't think he could get the weight off me... I believe him.)

Barbell Bench: 3 sets of 5 @ 225
Standing Overhead Press: 6x95, 5x105, 5x115
Incline DB Press: 12x55, 12x60, 12x65
Chest Dip: 5x0, 5x25 (added to still 280 frame)


What I am excited about is that the Bas Rutten MMA set showed and the wife is letting me take her ipod shuffle so I can do this at the gym. Planning on doing the boxing one till I get competent enough for the Muay Thai one.
 
Thursday: Cardio - Bas' Tape

First day trying Bas' Boxing tape. I ripped it to my wife's ipod shuffle and took SmashiusClay's advice and bought handwraps and some bag gloves.

I watched the instructional DVD at home last night but the guys wanted to see it at work today so I got a second shot to watch it.

I spotted for my lifting partner then told him to go do overheads and db inclines while I did the 3 rounds as Bas recommends for the first week. I made it a whole minute before random moron came over to interupt and tell me that I had my feet wrong with that "wide stance". I told him politely that I was doing cardio and couldn't stop. HE persisted, I told him that it was a program that I was trying to listen to and didn't have time to stop. The moron stepped between me and the bag. Quickly the lifting partner got him away before I continued my routiene on the new bag. Jesus what an asshole, "Hey I see you are doing something but I want to stop and tell you what I learned 50 years ago which was bullshit when I learned it."

After getting him out of the way I restarted and did 3 rounds. Moron returned to try to tell me that I was offbalance while throwing the haymaker (guessing he means the liver punch... well no shit moran).

Well, this showed me 2 things. 1.) That I need to buy that 100 pound kicking bag at home so if a moron tried to correct my form I can drop them for tresspassing. 2.) That hitting a heavy bag is rough shit when your cardio sucks and you have a cold.

I thanked the wife tonight for the Bas tapes. Not sure I can do the workout as my knees are still fairly week... that one might have to wait for my knees to strengthen.
 
Squat Day: 31 Dec 2005

Well, looks like I have a horrid chest cold or bronchitus. I'm at a low percentage of air right now so cardio is going to suffer...

Squats: [Still going up 10 pounds a week since the rehab ended. Should be decent numbers in a few months]
Datadog: 5x95, 5x105, 5x115, 5x125, 5x135 [ohhh, up to a warm-up, yeah!]
30dollars: 5x225, 5x245, 5x265

SL Good Mornings: [planning to go up 5 pounds a week on these, started with the bar]
Datadog: 5x55, 5x65, 5x75
30dollars: 5x55, 5x65, 5x75

Overhead Squat:
Datadog: 3 sets using a light bar. I feel VERY awkward doing these, but Urban and others ranted that they were worth it so I'll get it down soon.
30dollars: 5x45, 5x45, 5x45

Abs: Normal plan calls for some wrist heavy exercises but both of us had wrist pain that day so we just did sets on the swiss ball instead. Also tossed in sets of "Shadow boxing style" knee kicks.
 
Squat Day - 6 Jan 06

Well, I missed all week with Bronchitis, coughing my head of and barely able to breathe. I was fearing what would happen if a cough fit struck while I was benching so I got a few days off. I finally got back to the gym on Friday, so missed Pull, Push, and 3 cardio sessions.

Squat: [I'm still going up 10 a week, check back in April and I may be moving actual weight]
Datadog: 5x105, 5x115, 5x125, 5x135, 5x145
30dollars: 5x225, 5x245, 5x265, 5x285
Caveman: 5x225, 5x225, 5x225, 5x225

Good Morning:
All of us: 5x65, 5x75, 5x85
* Talked to the lady running the gym and she's cool with getting a camber bar! Sweet

Overhead Squat:
Okay, we all look like shit on this. I don't get it, I just lack something. My knees go way past my toes when I try these. I'll be finding tutorials later to show me what I did wrong.

Superset:
Hanging Ab Raises:
All: 3 sets of 10
Twisting incline crunches:
All 3 sets of 10 with 25 pound weight


Today: I need to put in 2 hours at work, so will stop by and do the BAS boxing tape for a few rounds till I collapse and puke
 
Pull Day: 9 Jan 06

Did Bas' heavy bag routine over the weekend. three x two minute rounds. Felt great, then did some light cardio, got showered, went outside and promptly had a coughing fit as bad as any I've had since getting sick. Actually had to stop and sit down for a while to get air back. Guessing sinus stuff drained down during the shower... felt horrid.

Anywise, feeling decent by Monday:

DeadLift:
Datadog & 30Dollars: 3x225, 3x255, 3x285 [Woohoo, 3 weeks till 315! IF my grip holds out]
Caveman: 3x225, 3x245, 2x255

Bent-Over Rows
All: 3x100, 3x120, 3x140

Pullups:
All: 6x-60, 6x-60, 6x-60 [we're still fat, lol. Hard as hell to do these when heavy]

Shrugs:
Datadog & 30Dollars: 3 sets of 6 reps with 2x100lbs dumbbells
Caveman: 3 sets of 6 reps with 2x80lbs dumbbells

Superset:
Ab Crunch Machine:
Datadog & 30 dollars: 3x12x240lbs
Caveman: 3x12x190lbs
Saxon Side Bends:
Datadog: 10x10lbs, 2 sets of 10 reps by 15 lbs
CAveman & 30Dollars: 3x10repsx15 lbs
 
Push Day - 11 Jan 06

Push day if you can call that pathethic effort pushing. I'm not sure what happened, but the Bronchitus seems to be back, I could feel less air than I should.

Bench:
Datadog: 6x225, 6x225, 3x225 (TKO due to lack of wind)
30dollars: 2x225, 3x225, 1x225, 0x240 (what was he thinking?)

Overhead Press
Both: 5x105, 5x115, 5x105 (OMG we're pussies)

Inclined Bench DB:
Both: 12x55, 10x55

Chest Dip
Both: 5xbody weight - 2 sets

Conclusion: Felt horrid, stomach hurt bad, out of air. OTherwise a fine lifting day. lol
 
Squat Day - 13 Jan 2005

Note: Squats continue to go up 10 pounds a week. Not taking the shot of ripping my knee apart again just to look cool in the forum. In a couple of months it will be respectable...

Squats:
Datadog: 5 reps @ 115, 125, 135, 145, 155
30dollars: 5 reps @ 225, 255, 285, 305
caveman: 5 reps @ 225 for 4 sets

Good Mornings: // Going up 5 pounds per week, may speed this up
All of us: 5 reps @ 75, 85, 95

Datadog then did 2 x 25 standing squats (just read inside the Lion's den and Ken wrote the LD guys can do 500 squats in a row. So, if they can do it...)

Abs Superset:
All of us: Hanging Leg Raise 3x10 reps
Incline Twisting Crunch 3x25lbsx10reps

Day before I did 4 rounds of the Bas boxing tape. Still slow, left hooks look weak and liver shot is pathetic, but my rights move the bag across the carpet pretty well. Working on trying to get to doing the workout for the whole 25 minutes.
 
Pull day: 16 January 2006

Deadlift: Continue the march of ten a week
Both: 3x225, 3x255, 3x275, 3x295

Bent-Over Rows: Someone pointed out my form blows, so kept it low to try to correct form.
Both: 5x100, 5x120, 5x140

Pullups:
Both: 5x-60 x 3 sets
 
Push Day / Squat Day - 18/20 January 2006

Push Day: Felt like shit, no energy... Not sure why, seems to be becoming an issue on push day.

Bench Press:
Datadog: 5x225, 2x245, 5x225

Overhead Press:
Datadog: 5x95, 5x105, 5x115

Chest Dips:
Datadog: 3 sets of 5


Squat Day:

Squat: - Still adding 10 a week
Datadog: 5 reps: 125, 135, 145, 155, 165
30dollars: 5 reps: 225, 255, 285, 315
caveman: 5 reps: 225, 225, 245, 245

Good Mornings:
All: 5 reps: 105, 115, 125

Standing Squats:
Datadog: 50 reps
Others: 100 reps
 
Pull Day: 23 January 2006

Deadlift:
Datadog: 3x225, 3x265, 3x285, 3x305 [overhand grip, up 10 per week]
30dollars: 3x225, 2x275, 2x295, 3x315 [mixed grip - think he's showing off]
Caveman: 3x225, 3x245, 3x245, 3x265

Bent-Over Row:
All: 5 reps: 105, 125, 145

Standing Squats:
All - 50 reps

Pull-ups: [We're all still too fat, should be at regulars by end of Febuary]
Datadog: 6x-50, 6x-50, 2x-40
Others: 3 sets: 6x-50

Smith Machine Shrugs:
All: 3 sets: 6x225
 
Cardio Update:

I've been doing cardio 3 times a week. Once or twice a week on machines and the other times working on a heavy bag with the Bas Rutten tape.

Today when I got home from the gym (deads, ack) was my new 100 pound heavy bag! Now I just need to wait on Title Boxing to send the mount and I'll be able to work many times a week in my garage. Even the wife is planning to get gloves (she wants 14oz as she felt how hard the 100 pounder is... ).

On the Bad Tape: Started where 3 rounds (2 minutes) almost killed me. In a month I'm up to doing 4 rounds fine, and can add other rounds after cardio. I know it sounds wimpy, but I'm working hard on it. Hope to be up to doing a half hour at a time by March time frame.

Also told the wife I'm getting a duffle bag to make a sand bag so I can do some of the things from Ultimate Training for the Ultimate Warrior (I know there are others, but I don't have them).
 
Push Day - 25 January 2006

The mysterious shrinking bench is being addressed by changing my routine on push day back to what had been working...

Bench Press
Datadog: 4x225, 4x235, 1x245 [wtf over]
Caveman: 4x225, 4x235, 3x245
30dollars: 4x205, 4x215, 3x225

Inclined DB Press
All: 5x70, 5x75, 5x80

Weighted Chest Dips
Datadog: 6x25lbs for 3 sets
30dollars: 5x25lbs for 3 sets (he failed last rep on each set, lol)
Caveman: 6x25lbs, 6x35lbs, 6x50lbs
 
Squat Day - 27 January 2006

Notes: My knees were hurting since Wednesday but I decided to go for it anyways (only going up 10 a week, still itty bitty weight).

Barbell Squats:
Datadog: 3x135, 3x145, 3x155, 3x165, 3x175
Caveman: 3x225, 3x235, 3x245, 3x255
30dollars: 3x225, 3x285, 3x305, 3x325

Good Mornings:
All: 3 sets of 5 reps @ 135lbs

Other:
We screwed around with zelcher and front squats. Damn we suck at these. Was going to add lunges, just not sure my knees can take them...

Ab Superset:
Hanging Leg Raise:
All: 3 sets of 10
Weighted Incline Crunch
All: 3 sets of 10 @ 25lbs
 
Cardio update:

Got bored of waiting for the mount from title so I gerry rigged one in the garage. I added a 2x4 between the joists and drilled a hole through it and put in a 400 pound rated loop (straight like a machine screw on one side and a loop on the other) and a pair of 2" washers. Also put 2 sister boards next to the one holding the bag to help stop sideways sway.

Hole F is that 100 pound pro bag hard. Wife refuses to hit it even with my bag gloves. I'm going to give it a real session today with the Bas tapes to see how my hands/wrists take it.
 
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