ReVamp ... As Suggested by the Bossman!

Post your workout journals so others can review your training and follow your progress!

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musculArgirl2
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Re: ReVamp ... As Suggested by the Bossman!

Post by musculArgirl2 »

vamp wrote:Okay this cold is still here... feel good, feel crappy. Back and forth. When I am crappy I can't work out and when I am good I try and then hit a wall. Feeling alright now and aiming for after dinner. Soooo hope I stay on the good side!

I hope everyone else is doing better with their beginning to the year.... I have gained 3 pounds in the first week of January from lack of exercise and the x-mas goodies still in the house.

You will get back to eating right. no worries. ;)
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Boss Man
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Re: ReVamp ... As Suggested by the Bossman!

Post by Boss Man »

vamp wrote:I have gained 3 pounds in the first week of January from lack of exercise and the x-mas goodies still in the house.
Are you using the word house as a euphemism for stomach? :wink:
vamp
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Re: ReVamp ... As Suggested by the Bossman!

Post by vamp »

LOL it can be taken either way!! I managed a good leg workout today. Felt great but I am tired and the sinuses still have some issues... at least breathing was OK especially during lifting.
vamp
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Re: ReVamp ... As Suggested by the Bossman!

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Sorry I haven't checked in for a bit, been very hectic with doctors and such. Starting to shift to a 5x5 style workout to focus on the strength. Last week I managed 5 reps at 325 lbs. on 10th set of squats, was really happy. working weight (5x5) will be 280 on Friday (tomorrow). I did deadlifts for 1st time yesterday and it felt very sloppy, I managed 2 sets at 225 but until form feels better I doubt I will go much higher, I may even drop it to 135 and slowly climb by 5 lbs. increments so I can work on form, we shall see what next sun/mon brings for how I feel.... definitely rusty!

As for the weight, I am maintaining within a pound of 265 so I am about a 3rd towards weight goal. I have backed off measuring every week because I felt like I was getting to worked up about the numbers. So I will do those every 3-4 weeks as I go. Strength is still primary focus with weight loss and endurance secondary. Flexibility is still crap but slowly working on it.

That's all for now but I am sure I will be back sooner rather than later.

Cheers everyone!
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Boss Man
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Re: ReVamp ... As Suggested by the Bossman!

Post by Boss Man »

Were you doing normal deadlifts or stiff legged?
vamp
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Re: ReVamp ... As Suggested by the Bossman!

Post by vamp »

Normal Deadlifts, I did them slightly slower than normal to concentrate on form. I did a set at 135 to feel out weight and another at 185 before doing 2 sets at 225. That first set I went normal speed and it felt like I was all over the place. The second set at 185 I slowed down and realized I was doing more like a squat form and corrected a little more with each rep. I continued to watch form through both sets of 225 and it got somewhat better but still felt off, It may be the amount of time since I have done them last or the GBS and nerves feeling different or heck..... age, lol. I know I will get there but It will take some time.
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Re: ReVamp ... As Suggested by the Bossman!

Post by Boss Man »

One possibiltiy is to change the grip. If you're using a mixed grip then decide what might feel best, which would either be a supinated or pronated grip.

If you use either a pronated or supinated rip, then consider trying it with the opposite grip and maybe even gloves and / or wraps if that helps.
vamp
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Re: ReVamp ... As Suggested by the Bossman!

Post by vamp »

I use chalk, and alternate each set for alternated grip (I have to do even each hand supinated and pronated to feel balanced... perhaps it is a small OCD thing but I feel "OFF" if I don't)

I believe it is more in the structure of the lift that is feeling off. When I was younger deads were very much like a squat with keeping butt low and back straight. I am now trying to do a stricter form which I think might be issue. Form is everything for power lifts and finding that comfort zone... I can feel the difference from an alright squat to a great squat when I preform them and hoping I will hit the same with Deads.
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Boss Man
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Re: ReVamp ... As Suggested by the Bossman!

Post by Boss Man »

Some say the alternate grip just causes a discrepancy between the emphasis on both sides of the body, however if you were then reversing the grip on both hands for the next few sets, so effectively you still used a supinated and pronated grip with both hands in equal measure, then you'd be fine anyway.
vamp
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Re: ReVamp ... As Suggested by the Bossman!

Post by vamp »

That's cool, so just by having a little qwerk on somethi :D ng felt I am actually benefiting, lol. :lol:
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Re: ReVamp ... As Suggested by the Bossman!

Post by Boss Man »

Well theoretically, because if you use one grip for one hand and the opposite grip on the other, you could then reverse both grips on the next set, by making sure you used an even number of sets, then there would be an equal number of times that both hands worked with a supinated and pronated grip, even though neither hand would use the exact same grip at the same time.
vamp
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Re: ReVamp ... As Suggested by the Bossman!

Post by vamp »

OK, been a while so I thought I would post workout from yesterday. Still going strong with no cane but still some pain issues and the odd fatigue day (today). Also have some neurological hearing issues that I am waiting on a specialist for but... the more important stuff... the workout... this is "A-Day" workout

Squats... warm up 5 reps each weight 45, 135, 185, 225, 275 working weight for 5x5 was 325 lbs.
Bench... warm up 5 reps each weight 45, 95, 135, 185 working weight for 5x5 was 230 lbs.
Bent Row... warm up 5 reps each weight 135 working weight for 5x5 was 160 lbs.
Seated Calve Raise... no warm up as body is fully warm now ... 280 lbs. 3x10 (I will sometimes change this up and do Calve Presses on the leg press instead, also for 3x10 and current working weight is 480 lbs.)
Triceps rope-overhead press out... no warm up.... 75 lbs. (just went to as a new weight) 10 / 8 / 9 (reps / set)


Tomorrow is "B-Day" workout which will be

Squats.... warm up 5 reps 45, 135, 185, 225, 275 ... 5x5 at 330 lbs.
Overhead Press.... warm up 5 reps 45, 80 ... 5x5 at 120 lbs. (not a push press)
Deadlift.... warm up 5 reps 135, 185, 225 ... 1x5 at 275 lbs. (lower than squats because just started in January and settled on a sumo style for preference and comfort) (I alternate, alternate grips every set)
Shrugs... warm ups 5 reps 225, 285, 315 ... 5x5 at 340 lbs. (I alternate, alternate grips every set)
Alternating Bicep Curl (standing)... no warm ups ... 45 lbs. / arm 3x10 is working goal (when I hit that I move up to next dumb bells, goal is to add minimum of 1 rep on per workout, more if possible ... last workout was 10 / 8 / 8).

I have slipped a little on diet. Still eating a lot of protein and aiming for as healthy as possible but being less conscious of actual intake. body measurements, especially waist and hips are remaining consistent but weight has gone up 2.5 lbs. over the last few weeks. It is a good thing I prefer a tape measure over a scale ;) I figure I have had some slight fat gain and some muscle gain as some of other body measurements such as thighs and arms have slightly increased.
Alinshop
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Re: ReVamp ... As Suggested by the Bossman!

Post by Alinshop »

I hope you have a very Happy Birthday ReVamp. Go eat a protein cupcake or something! :D
vamp
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Re: ReVamp ... As Suggested by the Bossman!

Post by vamp »

Lol Alinshop, not b-day as in birthday but b-day as in day b program, thanks for the laugh though, I needed it! besides this is big four oh year... I was told it is a rough one... Hell if it is worse than the last couple then you can keep it but it will take alot to get worse than that so I think 40 should be a breeze!
Alinshop
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Re: ReVamp ... As Suggested by the Bossman!

Post by Alinshop »

vamp wrote:Lol Alinshop, not b-day as in birthday but b-day as in day b program, thanks for the laugh though, I needed it! besides this is big four oh year... I was told it is a rough one... Hell if it is worse than the last couple then you can keep it but it will take alot to get worse than that so I think 40 should be a breeze!

I obviously mis -read your post, but I'm glad I provided you with a laugh! lol! :wink:
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