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Post: Judge John's Training Log (Topic#1694)

pink.pixie

Total Posts: 5576

Judge Johnchr('039')s Training Log
01-05-21 12:06 PM - Post#906369

You are amazing, Judge. Strong start of 2021.

Aut viam inveniam aut faciam.

The Judge

Total Posts: 16490

Re: Judge Johnchr(chr('039')039chr('039'))s Training Log
01-06-21 08:53 PM - Post#906440

pink.pixie Said:

You are amazing, Judge. Strong start of 2021.

I don't know about being amazing, Pixie, but I just keep going. Thanks!!!

Judge John

"You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln

"I live, I lift, I ache, I am." - Dave Draper

"Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper

Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT!

The Judge

Total Posts: 16490

01-06-21 09:10 PM - Post#906441

Today's workout

Chest

Cable Chest Presses - 8 sets/6-25 reps - increased the weight across all sets

Back

Brignole Lat Pull-ins - 8 sets/11-18 reps - increased the weight across all sets.

Cable Close Grip Teres Minor Rows - 5 sets/9-12 reps - increased the reps on every set.

I have been in a good groove since the holidays with a steady increase in either reps or weight. The chest presses were especially wicked. The weight made it difficult to get in position and my pecs were crying by the time I was done.

Rest day tomorrow.

JDII

Total Posts: 7319

01-07-21 06:29 AM - Post#906455

Killer workout John! made me hurt just reading it :)

The Judge

Total Posts: 16490

01-07-21 03:24 PM - Post#906476

JDII Said:

Killer workout John! made me hurt just reading it :)

Thanks, JD! I have been in such a good groove. Really adding resistance almost every workout. Incredible pump/pain in the muscle group being attacked. However, I think a rest week is approaching.

The Judge

Total Posts: 16490

01-10-21 03:40 PM - Post#906567

Friday's workout

Shoulders

Standing One-Arm Cable Side Raises - 5 sets/8-12 reps - increased the weight on all sets.

Anterior Deltoid Cable Raises - 5 sets/12-20 reps - increased the weight on all sets

Biceps

Standing Alternate Cable Curls - 6 sets/12-20 reps - increased the reps on all sets

Triceps

Two Arm Single Cable Push Downs Seated - 6 sets/19-30 reps - increased the reps on all sets.

Another amazing workout. Really pushed HARD. But I know I need a break both physically and mentally. I have had a hard workout each and every time but I feel burnt out. I usually take a week off every 6 weeks but this time I stayed with it because things were going well other than lots of hand, wrist, hip, and back pain. I know a week off won't take away the pain but I am hoping for it to dial back. We'll see.

Following Doug Brignole's best exercises for each muscle group has worked GREAT but I may need to make some changes both for a physical and mental change. I'll decide on my new routine at the end of the week of rest.

pink.pixie

Total Posts: 5576

01-10-21 04:45 PM - Post#906575

Great start of the year, Judge. Rest sounds now like a natural next step.

Aut viam inveniam aut faciam.

The Judge

Total Posts: 16490

01-10-21 06:01 PM - Post#906582

pink.pixie Said:

Great start of the year, Judge. Rest sounds now like a natural next step.

Thank you, Pixie! I loved this round and it was very result- producing but lots of aches and pains. Looking forward to a week off.

Stingo

Total Posts: 12873

01-15-21 02:24 PM - Post#906798

Are you using moderate weight for the higher reps?

~ Stingo ~

“A wise man once said nothing”
— a wise man

The Judge

Total Posts: 16490

01-18-21 03:39 PM - Post#906905

Stingo Said:

Are you using moderate weight for the higher reps?

Hi Steve,

Yes, I learned awhile ago that if I use very heavy weights, the reps stop when the weight overwhelms my ability to continue. If I use moderate weights, I can get into the pain zone and stay there until I can't take the pain any longer. As a result, I have increased muscle even at my age.

pink.pixie

Total Posts: 5576

01-18-21 06:40 PM - Post#906918

The Judge Said:

I have increased muscle even at my age.

Absolutely super!*****

Aut viam inveniam aut faciam.

The Judge

Total Posts: 16490

01-18-21 08:32 PM - Post#906928

Returned to the gym today after taking my recuperation week off.

Today's workout

Legs and Abs

Leg Extensions - 6 sets/15-20 reps - increased the weight over the last workout

Seated Leg Curls - 6 sets/12-20 reps - increased the weight over the last workout.

Life Fitness Glute Machine - 6 sets/15-20 reps - increased the weight over the last workout

Calf Raises on Leg Press Machine - 6 sets/15-20 reps - increased weight over the last workout.

Ab Crunches - 6 sets/25 reps

Solid workout after the layoff. Increased strength. Added a few pounds of body weight which was not a positive but not unexpected.

The Judge

Total Posts: 16490

01-18-21 08:33 PM - Post#906929

pink.pixie Said:

The Judge Said:

I have increased muscle even at my age.

Absolutely super!*****

Thank you, Pixie! You always have a positive post to help make my night.

The Judge

Total Posts: 16490

01-21-21 09:13 PM - Post#907053

Yesterday's workout

Chest

Cable Crossovers - 8 sets/9-20 reps

Back

Lat Machine Pulldowns with neutral grip bar - 8 sets/9-18 reps

Machine Shrugs - 5 sets/220 lbs./15-20 reps

I have decided to make some changes from Brignole's top exercises when I changed my routine. Super pump! Today (the day after training) my pecs, lats, and traps are SO tight and sore! I guess it worked.

Diablo

Total Posts: 7355

01-21-21 10:28 PM - Post#907055

Neutral grip was always my favorite, strong and didn't hurt my joints.

Sweet work, dude!

Diablo

Everyone has a plan until they get punched in the mouth- MT

The Judge

Total Posts: 16490

01-21-21 10:54 PM - Post#907057

Diablo Said:

Neutral grip was always my favorite, strong and didn't hurt my joints.

Sweet work, dude!

Thanks, Leo. The neutral grip is much more natural and comfortable on the wrists.

The Judge

Total Posts: 16490

01-22-21 07:54 PM - Post#907081

Today's workout

Shoulders

DB Laterals - 6 sets/15-20 reps

Bent Over Rear Delt Barbell Raises - 3 sets/12-20 reps - this is a new exercise for me and it was wicked! I could only do 3 sets because my rear delts were ON FIRE! On the last set, they were close to cramping. This is a youtube video demonstrating it. https://www.youtube.com/watch?fbclid=IwAR0dCd Goiw8mKLMpyEkFvZhqJpeGmoh QzJgXlbjD0kuTZlFyv9PiSKFg hRI&a...

Biceps

Hammer Curl Machine - 6 sets/12-15 reps

Triceps

Cable Pushdowns - 6 sets/18-25 reps

LOL!!! I was SO pumped after this workout. Those rear delt barbell raises were incredible. For all the other exercises, I cut down to 6 sets because these muscles are all small compared to legs, chest, and back. Weekend to rest and recuperate. My entire body is feeling DOMS. Legs are still sore from Monday and my chest, back, traps are seriously sore. My shoulders, biceps, and triceps are REALLY tight right now and I am sure they will join in the orchestra of soreness tomorrow. Isn't this fun?

pink.pixie

Total Posts: 5576

01-24-21 09:22 AM - Post#907121

Impressive!

Aut viam inveniam aut faciam.

Wicked Willie

Total Posts: 16864

01-24-21 05:21 PM - Post#907143

This movement is very similar to the triceps cramping movement that was recommended in the Bosco book(s.) The triceps version was done from a more upright position and the barbell lifted with straight arms as high as possible. If your triceps (and later on, your rear delts) weren't cramping and burning after about 8 reps...you weren't doing it right.

"I'm in good shape for the shape I'm in."

"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6

The Judge

Total Posts: 16490

01-25-21 12:11 PM - Post#907164

Wicked Willie Said:

Doing the movement upright would certainly affect the triceps, however, the movement would be quite short and limiting. This exercise for the rear delts really hit them hard and differently than any other that I have done previously. Bill, you never cease to be an encyclopedia of training.

The Judge

Total Posts: 16490

01-25-21 10:49 PM - Post#907202

Today's workout

Legs and Abs

Leg Extensions - 6 sets/15-20 reps - increased the weight over the last workout

Seated Leg Curls - 6 sets/15-20 reps - increased the weight over the last workout.

Life Fitness Glute Machine - 6 sets/12-15 reps - increased the weight over the last workout

Calf Raises on Leg Press Machine - 6 sets/15-20 reps - increased weight over the last workout.

Ab Crunches - 2 sets/25 reps - abs began to cramp during the 2nd set so I had to quit.

I was able to increase weight all across the board. On the glute machine I had been doing the reps limited to the last 1/3 of the rep but today I did full reps. I will be interested in finding out how my butt feels the next few days.

Wicked Willie

Total Posts: 16864

01-26-21 12:36 PM - Post#907229

The Judge Said:

I was able to increase weight all across the board. On the glute machine I had been doing the reps limited to the last 1/3 of the rep but today I did full reps. I will be interested in finding out how my butt feels the next few days.

It should be gluteus...I mean "glorious!" Sorry. I hate it when I do that.

"I'm in good shape for the shape I'm in."

"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6

The Judge

Total Posts: 16490

01-26-21 03:35 PM - Post#907243

Wicked Willie Said:

The Judge Said:

It should be gluteus...I mean "glorious!" Sorry. I hate it when I do that.

Be careful, Bill. You'll be competing with the Amazon Blond for the cornball of the year award.

The Judge

Total Posts: 16490

01-27-21 08:54 PM - Post#907260

Yesterday's workout

Chest

Cable Crossovers - 8 sets/12-22 reps - increased the reps over last workout

Back

Lat Machine Pulldowns with neutral grip bar - 8 sets/12-20 reps - increased the reps over last workout

Machine Shrugs - 5 sets/230 lbs./15-20 reps - increased the weight over last workout

I am proud of this workout today. I was tired and not into it. I am not sure how much the cold, rainy weather contributed to my lethargy but I just was dragging. I had to really psych myself to push through and I did with more reps or added weight on every set of every exercise.

pink.pixie

Total Posts: 5576

Judge John's Training Log
01-28-21 08:39 PM - Post#907287

The Judge Said:

I am not sure how much the cold, rainy weather contributed to my lethargy ....

Well, from my recent "grey rainy fall experience" I'd say 100%.

A little sun ray puts some bounce into each step. But maybe the bad days are there so that we better recognize the good ones when they come.

Aut viam inveniam aut faciam.

The Judge

Total Posts: 16490

Re: Judge Johnchr('039')s Training Log
01-30-21 09:15 PM - Post#907350

pink.pixie Said:

The Judge Said:

I am not sure how much the cold, rainy weather contributed to my lethargy ....

Yes, looking at the bright side (no pun intended). I can't wait until spring. Rainy, maybe but warm.

The Judge

Total Posts: 16490

01-30-21 09:25 PM - Post#907351

Yesterday's workout

Shoulders

DB Laterals - 6 sets/17-22 reps - increased the reps on every set

Bent Over Rear Delt Barbell Raises - 4 sets/15-22 reps. I added a 4th set with more reps. In case someone missed seeing this exercise on youtube, this is it - https://www.youtube.com/watch?fbclid=IwAR0dCd Goiw8mKLMpyEkFvZhqJpeGmoh QzJgXlbjD0kuTZlFyv9PiSKFg hRI&a...

Biceps

Hammer Curl Machine - 6 sets/14-22 reps - increased reps on every set

Triceps

Cable Pushdowns - 6 sets/20-30 reps - increased BOTH the reps and weight on every set

I gave this workout everything I had. Got a compliment from the head trainer who is training for a contest for his pro bard. Every muscle group was seriously pumped. However, when I got home I almost crashed. I was SO beat!

Resting this weekend.

The Judge

Total Posts: 16490

02-01-21 10:28 PM - Post#907385

Today's workout

Legs and Abs

Leg Extensions - 6 sets/12-20 reps - increased the weight over the last workout

Seated Leg Curls - 6 sets/10-15 reps - increased the weight over the last workout.

Life Fitness Glute Machine - 4 sets/12-15 reps - only got 4 sets in. I was running out of gas and I really had to push the last few reps

Calf Raises on Leg Press Machine - 6 sets/18-25 reps - increased weight over the last workout.

Ab Crunches - 2 sets/25 reps - abs began to cramp during the 2nd set so I had to quit again. These ab cramps are really painful and it is happening just about every time. I drink LOADS of water all day long and my minerals are highly supplemented. Frustrating. Only happens with abs and on the upper right side. Man, they HURT!

My hips have really been painful. I wake up in the middle of the light due to the pain. It hurts to walk as well. I have been stretching daily and I know my hip flexors are real tight. Hopefully, the stretching will help in time.

Rest day tomorrow - thankfully!

pink.pixie

Total Posts: 5576

Judge Johnchr('039')s Training Log
02-02-21 04:53 AM - Post#907392

The Judge Said:

My hips have really been painful. I wake up in the middle of the light due to the pain. It hurts to walk as well. I have been stretching daily and I know my hip flexors are real tight. Hopefully, the stretching will help in time.

Rest day tomorrow - thankfully!

I liked the typo.

but I am sorry for the pain.
Do you get enough magnesium?
Take care Judge, you are awesome.

Aut viam inveniam aut faciam.

The Judge

Total Posts: 16490

Re: Judge Johnchr(chr('039')039chr('039'))s Training Log
02-02-21 06:05 PM - Post#907415

pink.pixie Said:

The Judge Said:

I liked the typo.

but I am sorry for the pain.
Do you get enough magnesium?
Take care Judge, you are awesome.

Thank you, Pixie! Yes, I take a good dose of supplemental chelated magnesium before bed. It's not mineral nor water-related. I guess my abs just don't want to be worked.

Hips feel a bit better today. Maybe the stretching is helping. I am trying not to be as aggressive with stretching as I have been. My mindset is always pedal to the metal and I sometimes have to back off somewhat. Gray cells over gonads.

The Judge

Total Posts: 16490

02-04-21 12:27 AM - Post#907483

Today's workout

Chest

Cable Crossovers - 8 sets/14-25 reps - increased the reps over the last workout

Back

Lat Machine Pulldowns with neutral grip bar - 8 sets/14-22reps - increased the reps over the last workout

Machine Shrugs - 5 sets/240 lbs./12-15 reps - increased the weight over the last workout

Well, my left shoulder has joined the pain parade. It didn't interfere with today's workout but it really hurts. I may have to skip the shoulder workout on Friday. I am putting CBD oil on it and might do some ice/heat tomorrow.

pink.pixie

Total Posts: 5576

Judge John's Training Log
02-04-21 07:58 AM - Post#907489

Pain parade, you say. This is what I hear: as you handle and attack the iron the pain is there as an added extra weight so to speak. I suspect that without the workouts it would feel even worse.

You are doing a great job, Judge. Balance the rope of 'do and don't do' as you do.

Aut viam inveniam aut faciam.

The Judge

Total Posts: 16490

Re: Judge Johnchr('039')s Training Log
02-07-21 02:42 PM - Post#907566

pink.pixie Said:

Thank you, Pixie. Your positive words move me. Yes, pain is my constant companion but the positive aspect is that I am used to it. We have choices - we can cry about it and give up or we can just deal with it, accept it and do it anyway. I choose the latter although there are days that I wonder if giving in would be the wiser choice. For years my back was my worse pain. But now, my hips which limit walking and my hands/wrists which affect my training and everyday activities (like just opening a jar or opening a sealed package) are troublesome. Hey, wait a minute - I'm moaning. Sorry. I just gave myself a slap.

The Judge

Total Posts: 16490

02-07-21 02:51 PM - Post#907567

I got my vaccine shot on Friday. I had to drive an hour each way since my city doesn't receive enough vaccine. The distribution nationwide is terrible. The governments both national and statewide have really dropped the ball. Anyway, I worked out on Saturday instead of Friday. I was surprised that the gym was fairly crowded. I didn't recognize most of the people. I guess the working people go after work and on the weekends so I don't really know them. Not having people come over to talk and ask questions is not a bad thing at all.

Yesterday's workout

Shoulders

DB Laterals - 6 sets/18-24 reps - increased the reps on every set

Bent-Over Rear Delt Barbell Raises - 4 sets/18-24 reps - increased the reps on every set

Biceps

Hammer Curl Machine - 6 sets/12-20 reps - increased weight on every set

Triceps

Cable Pushdowns - 6 sets/20-30 reps - increased the weight on every set

Another super workout. I pushed so hard! I was determined to push the reps well into the pain zone. Lots of reps and I doubt I could have done one more.

Resting Sunday (today) and then back at it on Monday.

AAnnunz

Total Posts: 24932

Judge Johnchr('039')s Training Log
02-08-21 09:43 AM - Post#907591

Glad to see you had another stellar session, John. Sorry getting the vaccine is so problematic in your neck of the woods. My brother, who is your age and lives in Massapequa, was told he'll probably have to wait until April! Fortunately for Judy and me, our county has been getting plenty of product, and our local hospital has a very efficient system for getting it into arms. Hopefully, this will become the norm by the time you go for your second shot.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 02-08-21 09:44 AM. Reason for edit: No reason given.

The Judge

Total Posts: 16490

Re: Judge Johnchr(chr('039')039chr('039'))s Training Log
02-09-21 12:39 AM - Post#907618

AAnnunz Said:

The second shot will not a problem, Al. They already scheduled it. The hospital here is getting beat on because they are not calling for appointments but they can't schedule shots with no vaccine being delivered.

The Judge

Total Posts: 16490

02-09-21 12:43 AM - Post#907619

Well, no workout today. I had a severe acid reflux event last night while sleeping. I have a hiatal hernia and acid reflux is something I have to deal with but this was the worse one ever. My throat was badly burned and sleeping was done for. I got up today with a severe sore throat and could barely speak. So, with the problems with my hips, I have decided to skip legs this week and just do my stretches.

Chiropractor tomorrow.

JDII

Total Posts: 7319

02-09-21 06:07 AM - Post#907621

Sorry to hear that John, that sounds horrible. Hopefully you feel better very soon and hopefully the chiro gives you a good adjustment

The Judge

Total Posts: 16490

02-09-21 11:50 PM - Post#907645

JDII Said:

Sorry to hear that John, that sounds horrible. Hopefully you feel better very soon and hopefully the chiro gives you a good adjustment

Thanks, JD! Chiro worked on my back and also did some adjustments for the hiatal hernia. Lots of phlegm in my lungs and throat due to the acid reflux. It's the body's attempt to protect the tissue in my esophagus. I don't know if I can train tomorrow. If I wake up and still have trouble breathing, I'll have to skip again! Grrrrrr!!!

The Judge

Total Posts: 16490

02-10-21 11:59 PM - Post#907671

Well, the beat goes on. It seems that I have bronchitis. I don't know if this is from the acid reflux or a separate issue. No temperature so that's the good part. No training obviously today or tomorrow. I doubt I'll be back in the gym this week. I was doing so well, too. But it is what it is. I am using my nebulizer, OTC meds, and rest. Lots and lots of water.

Hopefully, I'll be back at it next week.

AAnnunz

Total Posts: 24932

02-11-21 08:55 AM - Post#907675

Jeez, John!!! Hurts me to see you go through this crap. Hope everything clears up soon.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Wicked Willie

Total Posts: 16864

02-12-21 11:20 AM - Post#907710

Hang in there, John. Bronchitis is just plain ole' nasty. Make haste slowly.

"I'm in good shape for the shape I'm in."

"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6

pink.pixie

Total Posts: 5576

Judge Johnchr('039')s Training Log
02-12-21 03:26 PM - Post#907725

Yes, get well first, Judge. I am sure that you'll be back in gym full steam and whistles once you feel better. Take a good care, you mighty warrior.

Aut viam inveniam aut faciam.

rvan

Total Posts: 755

02-12-21 06:10 PM - Post#907735

Judge I love how you keep punching.

The Judge

Total Posts: 16490

02-12-21 10:57 PM - Post#907743

Wow, how can I feel low when Al, Bill, Pixie, and rvan, keep those great comments coming? I hate posting one physical problem after another. It sounds like I am whining. I'm not but it feels like it. Yeah, it's been tough and I still feel ill but there are so many so much worse off than me. I am hoping that this weekend will take care of the bronchitis and I'll get back to the gym on Monday. There are days I wonder why I keep pushing. Wouldn't it be easier to stay home and stop working so hard at the gym? Easier? Of course. But those of us here don't do easier.

Thanks, again!

Steve Nye

Total Posts: 1524

02-13-21 09:57 AM - Post#907749

I love your fighting spirit, Judge!

William2

Total Posts: 264

02-13-21 11:11 AM - Post#907759

The Judge Said:

Judge, I have Barrett’s Esophagus it is indeed very painful to wake up choking and with a burning throat.

Also wish you well,
William

The Judge

Total Posts: 16490

02-13-21 11:37 AM - Post#907760

William2 Said:

The Judge Said:

Judge, I have Barrett’s Esophagus it is indeed very painful to wake up choking and with a burning throat.

Also wish you well,
William

Oh, man, William! I was diagnosed with Barrett's Esophagus years ago and that's when the Dr. put me on omeprazole. Barrett's can be a sign that esophageal cancer could occur so please be careful. My throat still is damaged from the event a number of nights ago. Amazon blonde has started taking Aloe Vera for reflux and I am following her to see if it helps. As you know, we'll do anything to avoid that pain and damage. Good luck!

The Judge

Total Posts: 16490

02-13-21 11:38 AM - Post#907761

Steve Nye Said:

I love your fighting spirit, Judge!

Thanks, Steve. It's either fight or give in. Giving up is not in my DNA.

Adam S

Total Posts: 629

02-13-21 06:46 PM - Post#907775

I hope you feel better. I was looking through your log. You were doing something you referred to as teres major row a while back. Is that the Gironda-style row that Daryl Conant demonstrated on YouTube? (I also have seen a video of Vince himself demonstrating a different version on a video produced by Robert Torres.) And what is a teres minor row, which you also refer to in your log? The teres minor is a very small muscle that is involved in external rotation, but I have never heard of a row specifically for it.

Why are you squatting in the curl rack?

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