Bro, seven plates on each side on the leg press. That's no joke. You are a strong mother. @EMW14
Approved Log Training Cycle Comeback Log
- Thread starter EMW14
- Start date
@EMW14 Solid work right here bro! Great update!
It's a combination of factors, I think. One is just as you say. All amped up on adrenaline. Another is the "Restless Legs Syndrome." This is typically worse after intense exercise. Which explains why I never sleep well following leg day. I constantly feel like I have to stretch my legs. No matter how much I stretch.
It takes an hour to get home from the rink. I hang up my equipment in the gym and put a fan on it. Then I roll out the floor mat and do some stretching along with light lateral raises and a couple other shoulder exercises. This helps with shoulder pain, though since reinjuring my left shoulder a few weeks ago, pain keeps me awake, too.
Though, while on the mat stretching, I feel like I could crash and sleep right there on the gym floor. But by the time I go in the house, shower (no showers at this rink, which drives me crazy) and have a snack, sleep won't come.
I'm starting to think low HGH level may be a factor also. I was pinning 3iu/night of generic "black top" HGH for pretty close to a year. I've been out of it for probably a couple of months. I've been reading up on the relationship between HGH and sleep and am really starting to think this may be a major factor.
@EMW14 you’re killing it with the hockey
Great update
@EMW14 Meditation will help with good sleep.....
We cant wait to have you back soon
Ok, I'm back! We were on vacation, and I don't like to post all over the internet that we're away from home. Call me paranoid, but....
We spent a couple of nights at a friend's place who has a small home gym, so my wife and I both got a couple of workouts in there. The rest of the time we had planned to work out at a gym my wife scoped out on line that was near where we stayed the rest of the time, but it didn't happen. The family was all together - well, largely together - and that happens only rarely, so we took advantage of the time with them. We did A LOT of walking on the boardwalk.
Sleep is difficult enough for me at home; it was mostly terrible in various hotels, air BnB's, etc, so I was exhausted when we got home Monday. I did no training until hockey practice Thursday, which was intense. My coach is the captain of the team I'm going to try out for; his assistant is his brother, also on the team. The brother does reps with me, rep for rep. This is very helpful, seeing what it looks like when a pro does it, and it's also motivating, makes me work harder trying to match his speed and skill. It also proves that I need to keep up with the wind sprints. He worked up a sweat, but I was on one knee while he did his rep, trying to catch my breath. I have just shy of 3 months before the tryout. I hope to radically improve my cardio performance.
After I got home from practice yesterday I did a little chest and shoulder workout. Bench, incline db and various shoulder exercises.
I'm doing a back workout now, which is going to be pretty quick. Then I'm going to do some wind sprints on the treadmill. It's T-storming off and on and has been hotter than blazes, so running indoors with a/c is definitely the way to go today!
Back workout:
Pull ups:
4x10 body weight (right at 200lbs dressed in gym clothes - 194 on the scale this morning, my usual weigh in time).
Lat pull-downs:
215: 1x10
225: 1x8
230: 1x5
225: 1x5
Barbell rows:
135: 1x8 - no rest between last lat pull-downs and rows.
135: 1x10
155: 1x10
My low back is done with these.
That's it for back workout today. Now for some treadmill sprints:
My plan was to do 20 yard sprint; 20 yard walk. Repeat. Rest 3 minutes. 40 yard sprint. 40 yard walk. Rest 3 minutes. Repeat. My treadmill doesn't do yards. Instead I set it up to toggle between two speeds. I set it for 2 and 9. While I was working out, I realized the screen has the option of displaying a track, so I could estimate distance in yards that way. Anyway, I did a total of 15 minutes sprint/walk, etc. Definitely got a good sweat on. If the weather permits, next time I might go to the local high school track and see if I can do some sprints there. I gotta keep consistent with this or I won't be in shape come tryout time. I'd really prefer to do sprints on the ice, but it's just not practical to drive an hour each way to do it.
We spent a couple of nights at a friend's place who has a small home gym, so my wife and I both got a couple of workouts in there. The rest of the time we had planned to work out at a gym my wife scoped out on line that was near where we stayed the rest of the time, but it didn't happen. The family was all together - well, largely together - and that happens only rarely, so we took advantage of the time with them. We did A LOT of walking on the boardwalk.
Sleep is difficult enough for me at home; it was mostly terrible in various hotels, air BnB's, etc, so I was exhausted when we got home Monday. I did no training until hockey practice Thursday, which was intense. My coach is the captain of the team I'm going to try out for; his assistant is his brother, also on the team. The brother does reps with me, rep for rep. This is very helpful, seeing what it looks like when a pro does it, and it's also motivating, makes me work harder trying to match his speed and skill. It also proves that I need to keep up with the wind sprints. He worked up a sweat, but I was on one knee while he did his rep, trying to catch my breath. I have just shy of 3 months before the tryout. I hope to radically improve my cardio performance.
After I got home from practice yesterday I did a little chest and shoulder workout. Bench, incline db and various shoulder exercises.
I'm doing a back workout now, which is going to be pretty quick. Then I'm going to do some wind sprints on the treadmill. It's T-storming off and on and has been hotter than blazes, so running indoors with a/c is definitely the way to go today!
Back workout:
Pull ups:
4x10 body weight (right at 200lbs dressed in gym clothes - 194 on the scale this morning, my usual weigh in time).
Lat pull-downs:
215: 1x10
225: 1x8
230: 1x5
225: 1x5
Barbell rows:
135: 1x8 - no rest between last lat pull-downs and rows.
135: 1x10
155: 1x10
My low back is done with these.
That's it for back workout today. Now for some treadmill sprints:
My plan was to do 20 yard sprint; 20 yard walk. Repeat. Rest 3 minutes. 40 yard sprint. 40 yard walk. Rest 3 minutes. Repeat. My treadmill doesn't do yards. Instead I set it up to toggle between two speeds. I set it for 2 and 9. While I was working out, I realized the screen has the option of displaying a track, so I could estimate distance in yards that way. Anyway, I did a total of 15 minutes sprint/walk, etc. Definitely got a good sweat on. If the weather permits, next time I might go to the local high school track and see if I can do some sprints there. I gotta keep consistent with this or I won't be in shape come tryout time. I'd really prefer to do sprints on the ice, but it's just not practical to drive an hour each way to do it.
@EMW14 that interval training with the sprinting is a great way to get a workout done and it's a lot more fun than just going jogging on a treadmill.
Bros, good job on this. The lat pulldowns look really nice and I like the barbell rows as well. @EMW14
The lat pull downs and barbell rows are looking really good. @EMW14 I like the pull-ups as well.
@EMW14 another excellent job on this. I like the lateral pull-downs and barbell rows. Those are a good mix together.
Good job on the pull-ups and lateral pull-downs. These are really nice and the barbell rows also look good. @EMW14
I slept last night better and longer than I have in months. Significantly, I did not take either the Ropinirole for the RLS or the other thing my doc prescribed to help me stay asleep. I don't remember what that is, but I don't like it. It makes ne feel half drunk and groggy when I wake up. I've been stretching my legs in the evening, particularly my calves, and this seems to help the RLS, though it doesn't eliminate it (BTW, I dropped the Ropinirole because it's lost its effectiveness despite being at the max dose). I went to bed around 10:30 after being at a fireworks display for America's 250th birthday (Happy Independence Day to all you fellow Americans) and stayed in bed until 8 this morning. I woke up 3 times during the night, but that's the best sleep I've had in months. Despite that, I'm still dragging ass today. In fact, I just took a nap, which I almost never do.
Headed out to the gym now to do a leg workout and some wind sprints. I have a hockey game Tuesday this week, so I'm not going to go all out on my legs. Gotta save some for skating.
Squats:
Warm-up:
empty bar 1x10
135: 1x10
185: 1x10
Work:
225: 1x10
275: 1x8 This is the first time I've done 275 since my lumbar spine surgery. It took me until rep 4 to really get deep enough; probably fear more than anything although I do find on the heavier sets it takes me a few reps to get dialed in. Right up until rep 8 I was planning to go for 10 but I knew at the bottom of 8 that was the last one. I'm very happy with 275 and good form. Low back feels fine, no tweaks. In fact, when I started, I felt some tingles down my legs but those are gone. In the interest of preserving some energy for hockey Tuesday, I'm going to stop the squats right there.
Stiff leg deadlift:
95 lbs: 1x10
115: 2x10
I like these for the hamstring stretch as much as the ham and glute building effects.
Abs/hip flexors:
In & outs: 1x15
Bicycles: 1x20
Time to run:
To start, I paced off 30 yards in the yard.
Sprint 30 yards all out and stop. Not sure how many yards it took me to slow down and stop. Probably 10 more. Walk the 40-ish yards back and then back again to the finish line. That was my rest.
Sprint 30 yards all out again. Walk back the 40-ish plus another 30. That walk was my rest.
Sprint 60 yards, stop and sprint 60 yards back. Probably the sprint back was 70 yards by the time I stopped. Pretty gassed by now. Rest 5 minutes.
Walk back to the starting line (probably 100 yard walk - more rest)
Repeat the last rep: sprint 60 all out; slow down and stop as quickly as safely possible, sprint back 70 yards all out.
I'm so out of breath at the end of that it's unbelievable. After a 100 or so uard walk and sitting for 3 or so minutes, I'm still breathing heavy and my heart rate is up, but I'm not gasping anymore. Going to walk around a bit to cool off.
Walked about 10 minutes. I can't say I'm much "cooled off." Temp is only 75 but it's very humid; it only stopped raining and hour ago or so and the sun came out, so it's steamy outside. But I've caught my breath and my heart rate is back down to more or less normal.
I can tell you 100% sprinting out in the world is MUCH more strenuous than sprinting on a treadmill.
Headed out to the gym now to do a leg workout and some wind sprints. I have a hockey game Tuesday this week, so I'm not going to go all out on my legs. Gotta save some for skating.
Squats:
Warm-up:
empty bar 1x10
135: 1x10
185: 1x10
Work:
225: 1x10
275: 1x8 This is the first time I've done 275 since my lumbar spine surgery. It took me until rep 4 to really get deep enough; probably fear more than anything although I do find on the heavier sets it takes me a few reps to get dialed in. Right up until rep 8 I was planning to go for 10 but I knew at the bottom of 8 that was the last one. I'm very happy with 275 and good form. Low back feels fine, no tweaks. In fact, when I started, I felt some tingles down my legs but those are gone. In the interest of preserving some energy for hockey Tuesday, I'm going to stop the squats right there.
Stiff leg deadlift:
95 lbs: 1x10
115: 2x10
I like these for the hamstring stretch as much as the ham and glute building effects.
Abs/hip flexors:
In & outs: 1x15
Bicycles: 1x20
Time to run:
To start, I paced off 30 yards in the yard.
Sprint 30 yards all out and stop. Not sure how many yards it took me to slow down and stop. Probably 10 more. Walk the 40-ish yards back and then back again to the finish line. That was my rest.
Sprint 30 yards all out again. Walk back the 40-ish plus another 30. That walk was my rest.
Sprint 60 yards, stop and sprint 60 yards back. Probably the sprint back was 70 yards by the time I stopped. Pretty gassed by now. Rest 5 minutes.
Walk back to the starting line (probably 100 yard walk - more rest)
Repeat the last rep: sprint 60 all out; slow down and stop as quickly as safely possible, sprint back 70 yards all out.
I'm so out of breath at the end of that it's unbelievable. After a 100 or so uard walk and sitting for 3 or so minutes, I'm still breathing heavy and my heart rate is up, but I'm not gasping anymore. Going to walk around a bit to cool off.
Walked about 10 minutes. I can't say I'm much "cooled off." Temp is only 75 but it's very humid; it only stopped raining and hour ago or so and the sun came out, so it's steamy outside. But I've caught my breath and my heart rate is back down to more or less normal.
I can tell you 100% sprinting out in the world is MUCH more strenuous than sprinting on a treadmill.
@EMW14 glad to see your back big bro. Nice work
@EMW14 Meditation helps with deep sleep.....
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