Sun 13 Dec 2009
W.O.W. 12/13/09- Out of Pages
Posted by Doug McGuff under Uncategorized
Today I did my little six routine. I keep track of my workouts in a small spiral notebook. As I went to plan and record today’s workout I noticed that I was on the last page of the notebook. I went to the first page and noticed that I began this particular notebook in October of 2007. At that time John and I were in the thick of writing BBS. I began doing the three way split similar to the one from Mike Mentzer’s writings. It was really neat to go through the record and realize that I could remember details of every single workout. It was also neat to see the gradual but steady progress over the past 2 years. It is a strange dichotomy to be bummed how quickly you have become 2 years older, yet be proud of the improvement that has occurred in those 2 years.
I have kept a journal of my workouts since I was a teenager. I also keep a personal journal detailing the events of every day. Someday if my kids want to know when they lost their first tooth, they will be able to look it up (and know how I felt about it). Anyway, I remember writing when I was a teenager that I would never fear growing older. I remember the old photo of Arthur Jones and Casey Viator both flexing their right bicep and how old Arthur’s face looked relative to his body (Arthur was about the same age in that photo as I am now). I distinctly remember as a 17 year old kid thinking I wouldn’t give a crap how craggy my faced looked when I got older if I could maintain a kick-ass body like Arthur displayed. I am happy to say that at this point I am pretty happy with how things are going with my body, but I must admit that I am more bummed about the craggy facial developments than I thought I would be.
Calf Raise- stable weight, stable TUL
Med X Ab- went back to 70lbs and will work my way up again. I did 1 and 1/3 reps style (full rep, then negative/positive through the lower 1/3, then lower through the full ROM and repeat)
Thick Bar Curl- stable weight/TUL
Tricep Pushdown- stable weight, up 2 seconds TUL
Formulator Wrist flexion-up 2.5lbs, down 4 seconds
Formulator Wrist extension-stable weight/TUL
Time to shop for another notebook.
Post your WOW’s
Had my hernia repair on the 18th, and feel pretty good. Surgeon said I could workout after 6 weeks… good new thought it would be 12…. I think I will take 8 to be on safe side…. and experiment at the same time, I am planning on using same weights to see if I actually lose anything…. He said I could do upper body exercises sooner sitting in a chair, but not sure he realizes fully how much abdominal are involved in almost all exercises, so I will take my 8 weeks. Best of the season to everyone!
@Marc Pharmacist,
Your WOW looks really great. Amazing and brutal in its simplicity.
Hugh, Griff, Steven,
You are correct that the older demographic has the most to gain from HIT. The adaptive response to HIT is preserved throughout the lifespan and many elements of the genome in skeletal muscle can revert to normal expression found in youth. THIS needs to be screamed from the mountaintops. “Forget resveretrol, lift weights!”.
Doug McGuff
Worked out early this week WOW 12-18-09
Dead lift (weight + reps +)
Nautilus Leverage Incline Bench press (weight+)
Nautilus Row W/”Mitch Rapp torture cam”(weight and reps-)
Med X Avenger Overhead Press (weight and reps+)
I taught defensive tactics for two days and was a little sore from that. I was nursing the end of a migraine and was a little whipped.
Dr McGuff Doug wanted me to tell you that I rolled (ground fighting) with one of the top fighters on the department (@260 solid muscle MMA fighter type. He is one of the “bruisers” on the department. He asked me to roll with him because he wanted to try some submissions on a guy close to his size. He tried some submissions but I escaped or reversed everything he did. He pounded my ribs and got a couple of shots in but I kept him down and submitted him a couple of times. He finally got frustrated and threw in the towel. He said”Man, your just too strong for me to do anything with.” He asked what I’ve been doing. I shrugged and told him “not much, I just workout once a week and teach defensive tactics to recruits” I did not tell him about BBS or the fact that I have been working with a pro MMA-fighter.
It was fun, I just over powered him. Thanks Doc and Doug H!