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  #751  
Old 05-22-2011, 11:41 PM
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Default May 22

Upper Power

Bent Over Rows:
185X5
185X5
185X4

Pull-ups:
BWX8
BWX7

Rack Chins:
BW+45X10
BW+45X8

DB Bench:
60X3
50X5
50X5

Dips:
BWX8
BWX7

Seated DB Press:
30X10
30X10
30X10

EZ Bar Curls:
75X10
75X8
75X8

Skull Crushers:
75X8
75X8
75X6

Over the weekend I did a lot of thinking and decided that I wasn't going to wait to start PHAT. As you can clearly see my upper body is really weak which is a combination of my shoulder rehab and the flu that hit me last week. Looking forward to weekly improving these numbers. I can't remember the last time my upper body felt this drained, which means lower power is going to be absolutely brutal tomorrow, but I welcome the challenge.
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  #752  
Old 05-23-2011, 12:52 PM
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Awesome to see numbers again, keep at it.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #753  
Old 05-23-2011, 01:19 PM
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Quote:
Originally Posted by Commander View Post
Awesome to see numbers again, keep at it.
I agree I was lazy for along time, but to that point that I can't use the injury as an excuse anymore, time to get serious.
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  #754  
Old 05-24-2011, 03:16 AM
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Default May 23

Lower Power:

Smith Machine Squats:
230X5
230X5
230X4

Hack Squats:
270X8
270X6

Leg Ext:
210X8
210X7

RDL:
225X8
225X8
225X8

Lying Leg Curls:
160X9
160X7

Standing Calf Raises:
215X8
215X7
215X6

Seated Calf Raises:
135X8
135X7
135X7

I felt like I had DOMS in my legs by midday. I've never done a power routine before so right now I'm really searching for that zone, not saying I didn't push myself hard, but now I have a blueprint. Tomorrow is the normal rest day, but I will probably be in the gym to hit up some core.
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  #755  
Old 05-24-2011, 04:10 AM
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Default Love Dare Day 37

Ask your spouse if you can begin praying together. Talk about the best time to do this, whether it's in the morning, your lunch hour, or before bedtime. Use this time to commit your concerns, disagreements, and needs before the Lord. Don't forget to thank Him for His provision and blessing. Even if your spouse refuses to do this, resolve to spend this daily time in prayer yourself.

What can you do to help your mate be willing for the two of you to begin praying together? If you agreed to pray together what was it like? What did you learn from it?


Was derailed from the love dare last week with the stomach flu, but I plan to finish strong. My wife and myself have agreed to begin to read the Bible together and to pray together as well. I think more than anything it's really going to push me to step up to be the spiritual leader of my family by making sure this happens daily. I have never been comfortable praying in front of others, but I think this will get me more comfortable with it.
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  #756  
Old 05-24-2011, 09:13 PM
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Default May 24

Jackknives:
BWX15
BWX15
BWX15

Decline Situps:
25X12
35X12
45X10

Cable Crunches:
100X15
100X15
100X15

Walking Rotators:
25X15
35X15
35X15

I can't remember the last time my entire body has been this sore, and that includes my calves. I finished off the workout with the foam roller on my lower back, made it feel so much better.
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  #757  
Old 05-25-2011, 03:28 AM
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Default Love Dare Day 38

Ask yourself what your mate would want if it was obtainable. Commit this to prayer, and start mapping out a plan for meeting some (if not all) of their desires, to whatever level you possibly can.

What has made you resistant to fulfilling your mate's desires in the past? How would it change your relationship if they knew their dreams were a priority to you? What desires are you attempting to meet?


There's a few things I think first and foremost for us to be reunited. Right now that's just not much of an option. I've told her that I'm willing to look for work down there if she had a good job with insurance, but that hasn't happened. Another would be to own a house, but first we must get our debt paid off. And third would be to have a real wedding, which I'd like to do for her when the time is right. Right now it's all about weathering the storms and keeping the faith and I'm confident one day her dreams will come true.
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  #758  
Old 05-26-2011, 01:54 AM
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Default May 25

Back and Shoulders Hypertrophy

Bent over rows (speed set):
115X3
115X3
115X3
115X3
115X3
115X3

Rack Chins:
25X12
25X12
25X10
25X10

Seated Cable Rows:
100X12
110X12
120X12
130X10

Incline Shrugs:
50X15
50X13
40X14
40X12

CG Pulldowns:
100X20
100X20
100X17
100X15

Seated DB Press:
20X12
20X12
25X10
25X10

Upright Rows:
45X15
55X15
60X15
65X12

L-Laterals:
10X20
10X20
15X16
15X15

New program is starting to wear me out, but only a matter a time before my body adapts and I'm able to start putting up some good numbers. Legs are still extremely sore which is scary because tomorrow is lower hypertrophy day.
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  #759  
Old 05-26-2011, 04:04 AM
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Default Love Dare Day 39

Spend time in personal prayer then write a letter of commitment and resolve to your spouse. Include why you are committing to this marriage until death, and that you have purposed to love them no matter what. leave it in a place that your mate will find it.

What were some of the hesitations you had in writing this letter? How do you expect your spouse to respond to it? How did God help you in writing it, and what did the process teach you about yourself?


I will write this letter this weekend when I have some spare time, right now with my work schedule being the way it is I have little time after work to do much. I know already before writing it that it's going to be difficult, humbling myself. Plus I can already picture her response to one up me by saying she made this commitment long ago. This is really where God will come in, and allow me to swallow my pride to not only write the letter, but respond appropriately regardless of how she responds. I know this process will really teach me that I need God even for something as small as this.
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  #760  
Old 05-27-2011, 01:51 AM
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Default May 26

Lower Hypertrophy

Smith Machine Squats (speed sets):
150X3
150X3
150X3
150X3
150X3
150X3

Hack Squats:
200X12
200X12
200X12
200X12

Leg Press:
270X15
270X15
270X15
270X15

Leg Ext:
120X20
120X16
120X16
120X15

RDL:
185X12
185X12
185X12
185X12

Lying Leg Curls:
110X12
110X12
100X12
100X12

Donkey Calf Raises:
220X12
220X12
220X12
220X12
220X12

Seated Calf Raises:
90X12
90X12
90X12
90X12
90X12

This workout killed me, I could feel the chunks start to rise in my throat as my legs started gassing out on me. One more day of the first week, then a day off and week 2 begins.
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