Thursday, July 16, 2009
July 16, 09 Routine Idea
So here is my routine for the next three months. On month 1 it will be 2 sets to failure on 3-5 reps. Month 2 will be 3 sets for 6-8 reps, and month 3 sets will be 4 sets for 8-10 reps.
On week 4, 8, and 12 it will be 4 sets for 15-30 repetitions. The days may vary if things come up by adjusting a day one way or the other.
Monday:
Incline Bench
Bench
Decline Bench
Incline Flye
Close Grip Bench
Tricep Press-down
Tricep Extension
Wednesday:
Squat
Leg Press
Straight Leg Dead Lift
Leg Curl
Standing Calf Raise
Seated Lateral Raise
Upright Row
Revers Flye
Barbell Shrug
Friday:
Deadlift
Bent-Over Row
Wide-Grip Pulldown
Seated Row
EZ Bar Curl
Hammer Curl
Incline DB Curl
Reverse Wrist Curl
Wrist Curl
On week 4, 8, and 12 it will be 4 sets for 15-30 repetitions. The days may vary if things come up by adjusting a day one way or the other.
Monday:
Incline Bench
Bench
Decline Bench
Incline Flye
Close Grip Bench
Tricep Press-down
Tricep Extension
Wednesday:
Squat
Leg Press
Straight Leg Dead Lift
Leg Curl
Standing Calf Raise
Seated Lateral Raise
Upright Row
Revers Flye
Barbell Shrug
Friday:
Deadlift
Bent-Over Row
Wide-Grip Pulldown
Seated Row
EZ Bar Curl
Hammer Curl
Incline DB Curl
Reverse Wrist Curl
Wrist Curl
Labels: Chicano Chingon, Chicano Maximus, Routine
July 16, 09 Lift Results
I used a 5 rep max formula developed at UNM. I probably didn't do a true max since I don't workout with a spotter I figured I better do what I can handle alone. This will help me plan my workouts with weight that is challenging. I had been going light but it wasn't helping much at all.
So while trying to keep my back in mind this is what I did yesterday (weight X reps):
Squat 135x5, 185x5, 235x5 - max approximation 272.11
Bench 115x5, 165x5 - max approximation 187.25
EZ Bar Curl 25x5, 35x5, 45x5, 55x5, 65x5 - max approximation 75.2
Tricep Pull-Down 80x5, 100x5, 120x5, 140x5 - max approximation 159
Wide Grip Lat Pull-Down 70x5, 90x5, 100x5 - max approximation 113.78
Seated Back Row 100x5, 110x5, 120x5, 130x5, 140x5 - max approximation 159
Leg Curl 20x5, 30x5 - max approximation 47.17
For Deadlift I didn't try to max but did 45x5, 65x6, and 85x5
And Overhead Press I did 45x5 and 65x5
You can see some weak areas and I'll work on those. My workout, which I'll post later is supposed to be 6 days a week, but I need more time to recuperate so I'll go three times a week. It is heavy on month 1 with sets of 5, moderate on month 2 with sets of 6-8, and standard on month 3 with sets of 8-10. The last week of each month is high rep 15-30. I think this will work well for me. If my muscles, joints and back work well with it then on month 3 I may be lifting for 8-10 what I am lifting on month 1 for sets of 5.
KEEP LIFTING!!!
So while trying to keep my back in mind this is what I did yesterday (weight X reps):
Squat 135x5, 185x5, 235x5 - max approximation 272.11
Bench 115x5, 165x5 - max approximation 187.25
EZ Bar Curl 25x5, 35x5, 45x5, 55x5, 65x5 - max approximation 75.2
Tricep Pull-Down 80x5, 100x5, 120x5, 140x5 - max approximation 159
Wide Grip Lat Pull-Down 70x5, 90x5, 100x5 - max approximation 113.78
Seated Back Row 100x5, 110x5, 120x5, 130x5, 140x5 - max approximation 159
Leg Curl 20x5, 30x5 - max approximation 47.17
For Deadlift I didn't try to max but did 45x5, 65x6, and 85x5
And Overhead Press I did 45x5 and 65x5
You can see some weak areas and I'll work on those. My workout, which I'll post later is supposed to be 6 days a week, but I need more time to recuperate so I'll go three times a week. It is heavy on month 1 with sets of 5, moderate on month 2 with sets of 6-8, and standard on month 3 with sets of 8-10. The last week of each month is high rep 15-30. I think this will work well for me. If my muscles, joints and back work well with it then on month 3 I may be lifting for 8-10 what I am lifting on month 1 for sets of 5.
KEEP LIFTING!!!
Labels: Chicano Chingon, Chicano Maximus
Wednesday, July 15, 2009
Workout Reflection
I'll post a longer version of this at some time. I've been working out, thanks mostly to my daughter. I'll have to come up with a good routine and some hard core determination to keep it going.
My back and leg pain sucks. The pain of working out was therapeutic. Gotta figure out some way to get to that without damaging myself. Tattoos also worked that way for me. Something about focusing on the pain of the needles seemed to lift my mood for a good period of time. I think it is something like hitting something for me, but since hitting isn't a good thing these take that place... Part of it is just overcoming the challenge. I know I enjoy overcoming problems and challenges.
So I'm up to working out with 135 for Squats and Bench. I haven't started Deadlifting yet. I'm still worried that will pop something, but I may see what just the weight of the bar feels like.
I had a good talk with a doctor friend and she pointed out that if I have a back pain or difficulty walking that doctors were not going to be very helpful. I couldn't even get much help with dealing with something simple like skin tags (those little skin things that grow randomly).
Anyway, while I was lifting a couple of weeks ago, still just going with what I feel like doing I realized something. That's how I started lifting awhile back. Just some here and there. Then I bought a weightlifting magazine. Sure the guys are on steroids and super low body fat, but there was something about the accomplishment that was inspiring.
So I convinced myself that I could be "buff." That set me in motion to start tracking my workouts and then my diet. After a while I lost some fat and gained some muscle. Then I found a natural body building magazine where the guys are not full of steroids, but did get to super low body fat. I thought wow. That is more doable. (That and my family was "you wanna look like THAT freak?")
So I kept going. I got to where I knew my 4, 8, 12, or 16 week plan. Then I got to where I had a good idea what I was going to do for the following cycle. Then it hit me.
I like beer, chili dogs, tamales, and lots of other stuff like that. So I probably would not get to super low body fat any time soon. I decided to go for strength. I read somewhere that muscle from strength lasts longer than muscle from body building style lifting. So I switched to a combination style. I also had my cycles figured out a year ahead.
So I had good planning. I knew what I was going for. And I believed that I could do it.
Then I did this funky thing to my back. Then I stopped lifting all together because doctors are lame. Then I started lifting again very light and it didn't even feel like I was working out. Then I started going to what was light for me before. Now it feels like a workout.
But I still lift randomly. When I had a plan I did it even when I wasn't in the mood. And I saw the gains - more in the amount I moved than my body. So it is time to get back to it. It may take me a couple of years to get all the way back, but my goal is to bench between 250 and 300 for my 45th birthday. Squat 360 too! The deadlift is the only one I'm not sure about, but I will work on it and see where I am in a year.
I think over the year of not lifting my gut got way bigger and my arms a little smaller. I'm not that concerned with my size anymore, but know I need to lose some weight so the proportion of arms to pansa (gut) is my main measure.
So here I go again. I was working out with 225 for benching and 315 for squats so I know that my muscles can do it. I'm going to have to do lots more stretching and yoga type stuff to keep it together for the next round. Then walk as much as I can.
Wish me luck and here we go!
KEEP LIFTING!!!
My back and leg pain sucks. The pain of working out was therapeutic. Gotta figure out some way to get to that without damaging myself. Tattoos also worked that way for me. Something about focusing on the pain of the needles seemed to lift my mood for a good period of time. I think it is something like hitting something for me, but since hitting isn't a good thing these take that place... Part of it is just overcoming the challenge. I know I enjoy overcoming problems and challenges.
So I'm up to working out with 135 for Squats and Bench. I haven't started Deadlifting yet. I'm still worried that will pop something, but I may see what just the weight of the bar feels like.
I had a good talk with a doctor friend and she pointed out that if I have a back pain or difficulty walking that doctors were not going to be very helpful. I couldn't even get much help with dealing with something simple like skin tags (those little skin things that grow randomly).
Anyway, while I was lifting a couple of weeks ago, still just going with what I feel like doing I realized something. That's how I started lifting awhile back. Just some here and there. Then I bought a weightlifting magazine. Sure the guys are on steroids and super low body fat, but there was something about the accomplishment that was inspiring.
So I convinced myself that I could be "buff." That set me in motion to start tracking my workouts and then my diet. After a while I lost some fat and gained some muscle. Then I found a natural body building magazine where the guys are not full of steroids, but did get to super low body fat. I thought wow. That is more doable. (That and my family was "you wanna look like THAT freak?")
So I kept going. I got to where I knew my 4, 8, 12, or 16 week plan. Then I got to where I had a good idea what I was going to do for the following cycle. Then it hit me.
I like beer, chili dogs, tamales, and lots of other stuff like that. So I probably would not get to super low body fat any time soon. I decided to go for strength. I read somewhere that muscle from strength lasts longer than muscle from body building style lifting. So I switched to a combination style. I also had my cycles figured out a year ahead.
So I had good planning. I knew what I was going for. And I believed that I could do it.
Then I did this funky thing to my back. Then I stopped lifting all together because doctors are lame. Then I started lifting again very light and it didn't even feel like I was working out. Then I started going to what was light for me before. Now it feels like a workout.
But I still lift randomly. When I had a plan I did it even when I wasn't in the mood. And I saw the gains - more in the amount I moved than my body. So it is time to get back to it. It may take me a couple of years to get all the way back, but my goal is to bench between 250 and 300 for my 45th birthday. Squat 360 too! The deadlift is the only one I'm not sure about, but I will work on it and see where I am in a year.
I think over the year of not lifting my gut got way bigger and my arms a little smaller. I'm not that concerned with my size anymore, but know I need to lose some weight so the proportion of arms to pansa (gut) is my main measure.
So here I go again. I was working out with 225 for benching and 315 for squats so I know that my muscles can do it. I'm going to have to do lots more stretching and yoga type stuff to keep it together for the next round. Then walk as much as I can.
The interesting thing is that I think this also goes for organizing work. We don't feel like we're going to actually "win" or gain the things the community needs so we just do things as they come up. We justify this with this as a resistance to the corporate structure, or western world view. This works against us. So I tried getting really detailed at work for a week. And it gave good results. And like lifting it is easy to fall back into "flexibility." So I'll try again there too!
Wish me luck and here we go!
KEEP LIFTING!!!
Labels: Chicano Chingon, Chicano Maximus
Tuesday, March 17, 2009
Congratulations!!!
Thursday, March 20, 2008
My Daughter's Blogging and Obama-thon
My daughter rocked it in her post at the SWOP Blog. I realized that I've done my best as a parent and there pros and cons to that to my familia. One of the pros is my children's view of the world and their commitment to figure things out.
I'm very proud of this and realize how thankful I am for my children, my extended children, and family. I have great friends as well. I'm fairly healthy and I have a great job. My relationships are improving and I think I'm growing a great deal as a person.
One former friend passed recently. She treated me like crap for the majority of the time she knew me, and my best friend watched and supported it. But I still felt some loss. Realizing that we make mistakes and we don't always fix them. Also realizing that we don't always learn how to ask for what we need from people - often taking the easy road to avoid them. So even though this was someone that I had almost no contact with for 20 years, I still wish her well in her transition to whatever comes next.
Another thing I noticed is that a Swopista asked me to link to them, and I don't think they have ever commented on my blog... Hmmmmm. Oh well. I comment on theirs when I get a chance.
Here's my response to my daughter's post:
Wow, you sound like a freakin socialist!!! I can't believe it.
Way to go!!! I'm so freakin proud!!! :)
The one thing people do not pay attention to when they talk about policy changes like taxes, universal health care, and free higher education is that these changes don't come from liberal political parties. The countries that have these things also have strong Labor Parties and often Socialist Parties are in charge of their government.
And that usually happens because they have Ballot Access laws that allow for democracy and participation. Just think if you could only choose between red and blue cars? We wouldn't settle for that, but we settle for two corporate supported parties. They also have strong Union movements. And again, their laws support that. So a good progressive thing to do would be to fight for democracy - change ballot access, voter registration, and union organizing laws.
Aurea, I'm very proud of you!!!!
# # #
While I don't believe that Democrats will be "the" solution, they are much better than extremist conservatives. So I thought it would be good to hear what Senator Obama has been saying. Some of it is very interesting.
On Racism
On Iraq
* * *
Keep Lefting!!!
I'm very proud of this and realize how thankful I am for my children, my extended children, and family. I have great friends as well. I'm fairly healthy and I have a great job. My relationships are improving and I think I'm growing a great deal as a person.
One former friend passed recently. She treated me like crap for the majority of the time she knew me, and my best friend watched and supported it. But I still felt some loss. Realizing that we make mistakes and we don't always fix them. Also realizing that we don't always learn how to ask for what we need from people - often taking the easy road to avoid them. So even though this was someone that I had almost no contact with for 20 years, I still wish her well in her transition to whatever comes next.
Another thing I noticed is that a Swopista asked me to link to them, and I don't think they have ever commented on my blog... Hmmmmm. Oh well. I comment on theirs when I get a chance.
Here's my response to my daughter's post:
Wow, you sound like a freakin socialist!!! I can't believe it.
Way to go!!! I'm so freakin proud!!! :)
The one thing people do not pay attention to when they talk about policy changes like taxes, universal health care, and free higher education is that these changes don't come from liberal political parties. The countries that have these things also have strong Labor Parties and often Socialist Parties are in charge of their government.
And that usually happens because they have Ballot Access laws that allow for democracy and participation. Just think if you could only choose between red and blue cars? We wouldn't settle for that, but we settle for two corporate supported parties. They also have strong Union movements. And again, their laws support that. So a good progressive thing to do would be to fight for democracy - change ballot access, voter registration, and union organizing laws.
Aurea, I'm very proud of you!!!!
# # #
While I don't believe that Democrats will be "the" solution, they are much better than extremist conservatives. So I thought it would be good to hear what Senator Obama has been saying. Some of it is very interesting.
On Racism
On Iraq
* * *
Keep Lefting!!!
Labels: Chicana and Chicano Votes, Chicano Maximus, Hell In Handbasket
Tuesday, August 28, 2007
August 28, 07
Did an abs class and a cardio workout yesterday. I also maxed on Squats at 355, Arm Curl 95, I stayed with the leg extension at 155 and went down on the leg curl to 75. I'll do a weight workout this afternoon.
Also started texting with "Smacking" today.
Had momentary doubts about this blog since there hasn't been a comment for awhile. But figured what the hell, I know people read, there probably isn't much to discuss....
KEEP LIFTING!!!!
Also started texting with "Smacking" today.
Had momentary doubts about this blog since there hasn't been a comment for awhile. But figured what the hell, I know people read, there probably isn't much to discuss....
KEEP LIFTING!!!!
Labels: Chicano Maximus
Wednesday, August 08, 2007
Mid Max
Been sick, but tried some max stuff anyway.
My bench went down to 225 (from 235) and my squat up to 350 from 305!!! My lat pull down was 120, now it is 130. Hopefully I'll get that up to 140. Since I was sick and really pushed the squats, we decided not to push everything. On the 24th, or close to then, we'll get the rest done!
I seemed to have increased weight also. I got back up to 191.8, so I'll be focusing on short, low-rep workouts and lots of cardio for the next couple of months!
KEEP LIFTING!!!!
My bench went down to 225 (from 235) and my squat up to 350 from 305!!! My lat pull down was 120, now it is 130. Hopefully I'll get that up to 140. Since I was sick and really pushed the squats, we decided not to push everything. On the 24th, or close to then, we'll get the rest done!
I seemed to have increased weight also. I got back up to 191.8, so I'll be focusing on short, low-rep workouts and lots of cardio for the next couple of months!
KEEP LIFTING!!!!
Labels: Chicano Maximus
Wednesday, July 04, 2007
7/4/7
Today's workout. Bench Press - 135 for 10, 185 for 5, 195 for 3, 200 for 2, then four sets of 1, 195 again for 2, 185 for 4, and 135 for 10. Probably too much.
Lat pull downs, 60 for 10, 80 for 8, 90 for 5, 100 for 3. Bicep is still acting up.
Gonna ride the bike for a few.
KEEP LIFTING!!!
ps- Did max testing again but with a different emphasis:
Bench - 235
Squat - 305
Lat Pull Down - 120
Leg Ext - 155
Arm Curl - 90
Leg Curl - 85
52 Push-ups in a minute
55 Curl-ups in a minute
Not bad for an "old" Chicano!
Lat pull downs, 60 for 10, 80 for 8, 90 for 5, 100 for 3. Bicep is still acting up.
Gonna ride the bike for a few.
KEEP LIFTING!!!
ps- Did max testing again but with a different emphasis:
Bench - 235
Squat - 305
Lat Pull Down - 120
Leg Ext - 155
Arm Curl - 90
Leg Curl - 85
52 Push-ups in a minute
55 Curl-ups in a minute
Not bad for an "old" Chicano!
Labels: Chicano Maximus
