100 days, 100 supersets, day 1: 12/18/12

[mrhtbd]

My 12-year old daughter came into my room the other day. I was laying there sick, depressed, and highly frustrated with life in general.
She said, "You know, Dad, I think I know what you should do to feel better."
"What," I asked?
"Go to the gym," she said!
Everytime you go to the gym you come home feeling good." "I think you should get back into the gym."
"Hmmm," I said, "I think you're right."
"It shouldn't be, 'let's see if we can squeeze it in,' anymore, it should be, 'let's make room for it!'"

So, I got sick and tired of being sick and tired, then it hit me, a quest!
So, I quest to workout for 100 days, doing a minimum of one superset per day, with two opposing muscle groups, for 10x10 each. (200 reps a day for 100 days)

It may not sound like much, but with all the injuries I've had in the past 3 years compiled on top of other issues (called life) I needed a plan to jump-start my training again and set me up for Spring.
This is it: 100 days, 100 supersets, 200 reps per day.

Day one: 12/18/12
Superset
Leg Presses (10x10 200lbs)SS with seated, behind-the-neck presses (10x10 95lbs).
(I put my hands collar-to-collar and did them on a Smith machine angled back)
99 days to go...

 

[mrhtbd]

day 2 superset

day 2 superset

Went in last night
Flat bench press, hammer strength, 10x10x95
supersetted with
seated hammer strength row, 10x10x120
Not heavy but just getting it for now.

 

[mrhtbd]

Day 3 SS, 12/20/12

Day 3 SS, 12/20/12

plane was arms.
Put the rope on the low pulley
did rope curls, supersetted with kneeling rope extensions, 10x10x70 each, then 1x40x40 each
11 sets, that's not overtraining is it?
97 days to go!
Starting out stats: 6', 225lbs, 34" W, 52" chest, 18" arms, neck and calves.

my point, here, is to work through injuries and make progress with conditioning, then at the end of March I'll be is a great position to hit a solid heavy, 4day/week training program for weak points.

 

[mrhtbd]

Day 4, 12/21/12

Day 4, 12/21/12

SS combo curl/press/fly (on an adjustable bench changing positions for each set) with seated pulley rows.

That was a tough workout because actually I did 100 curls, 100 dbell presses, 100 dbell flyes, and 100 low pulley rows.
Feels good, DOMS are happening all over.
Back for Day5 today.

 

[mrhtbd]

Day 4, 12/21/12

Day 4, 12/21/12

SS combo curl/press/fly (on an adjustable bench changing positions for each set) with seated pulley rows. 10x10 each

That was a tough workout because actually I did 100 curls, 100 dbell presses, 100 dbell flyes, and 100 low pulley rows.
Feels good, DOMS are happening all over.
Back for Day5 today.

 

[Phatbastard]

Congratulations on setting a goal and getting back in there!

Remember excessive Volume training can lead to over training also. Your a Vet you know the signs.

Wish you the best on your Quest an give your daughter a hug for giving you that kick in the but to get you started again

Phat

 

[mrhtbd]

day 5, 12/22/12

day 5, 12/22/12

You are right about over-training, I can feel it already.
Friday I still wnet in and did SS squat, with straight-leg deadlift, 10x10 each

Saturday and Sunday, with all the activity with the holiday, I didn't lift.
Actually, I think I was a bit over zealous witht he every-day thing. I was sore all over and definately needed a break.
I still chopped and stacked wood for over 3 hours today.
With snow coming, I knew that was a priority.
We'll see tomorrow.
Merry Cristmas!

 

[mrhtbd]

Took a break for the holidays, sick as hell, but back at it for the new year. Already broke the 100 days by March 18th but maybe I can get it in by Tax Day.
That will be the exit day from the tube of Winter and the Blues.

Day 6, 12/26/12
Kneeling behind-neck tricep rope extension (facing away from low Pully) with standing low-lully rope curls

Day 7, 12/30/12
SS 1 arm DB curl with two-hand tricep DB press behind neck 10x10

Day 8, 1/2/13
SS Seated collar-to-collar behind neck smith machine presses with seated WG behind neck lat pulldown

Day 9, Today, 1/3/13
SS Chest press and seated row 10x10 each

 

[willi]

I wish you well in this. And good year!

 

[Dawgpound_Hank]

Day 7, 1/2/13
SS Seated collar-to-collar behind neck smith machine presses with seated WG behind neck lat pulldown

Be careful with that - those just happen to be 2 dangerous exercises regarding the rotator cuff . Since you're going very light, you may be OK, however I would choose different exercises or don't go so wide grip, mainly on the PBN.

 

[mrhtbd]

Be careful with that - those just happen to be 2 dangerous exercises regarding the rotator cuff . Since you're going very light, you may be OK, however I would choose different exercises or don't go so wide grip, mainly on the PBN.

Good point DH.
As you know the benefits of supersets is to up the intensity while still using ligher weights. I'll keep that in mind.
This Smith machine is the angled kind, I sit facing away from the angle, so I can actually push up AND back at the same time, one of my favorite exercises for years.

 

[mrhtbd]

Day 10, 1/4/13
the "old-style" Friday squat day, SS, squat with straight-leg deadlifts, 10x10

 

[mrhtbd]

Day 11, January 7, 2013
SS Incline barbell press with leaning back lat pulldowns
(with a wide grip)
Changing the plane of reference, keeping it fresh, emphasizing weak points with all groups exercised.

Day 12, January 8, 2013
Double Super Sets today
SS1 (both done with a rope on the low pulley)
standing rope curls with kneeling tricep extensions (away from the machine)
SS2 leg curls with leg extensions
(Gotta hit legs at least 2 times a week, I have to get my ass back before spring)

 

[mrhtbd]

Day 13, 1/9/2013
SS flat Hammer strength bench press with seated hammer strength row. 10x10 each

Day 14, 1/10/2013
Used the adjustable bench. Started in a decline position and moved up 7 increments to upright, then back down 3 sets to decline again.
SS (on adjustable bench) dbell curl, press, fly, then down again with behind neck WG lat pull-downs
10x10 each

Great pump! I know I'm making progress, because I finally did the curl, press, fly's with a dbell 10 pounds heavier than I've been using for the past year.
Used 45lbers this time, and made all 10 sets of 10, with lots of grunting but made them!

71 days left until spring. That means I will be 15 SS's short of 100, so, better start doubling up!
In due time.

 

[willi]

Good work!

 

[mrhtbd]

Supersets 15, 16, and 17., 1/13/13
Today I didn't feel like going in but thought punishment might ease my mind, so went in anyway.
You know what they say, don't feel like working out, go overboard!
Anyway, did three supersets today, to make up for days missed. I realized at this pace I can't do 100 ss's in 100 days, so I'll have to double and triple up the days in between.

Today's supersets:
1) leg prressxone-leg calf raises 10x10
2) incline chest pressxfront lat pulldown 10x10
3) rope curlsxkneeling rope extensions 10x10

 

[mrhtbd]

Superset 18 and 19, January 14, 2013
Aggitated today, thought I better add some and make up for lost time earlier on
SS #1 Hammer Strength chest press with hammer strength row 10x10 (last 5 reps in each set done as 10 reps one at a time)
SS #2 reverse curl with standing behind-neck tricep press
(Only used an oly bar but did 10x10 non-stop, ouch)

as if that wasn't enough, I did 15 minutes on the rower sprinting the last 15 seconds of each minute

Man am I sore!

 

[mrhtbd]

[BSuperset 20 and 21, Jan 16, 2012][/B]
SS #1 cable lateral shoulder extensions with cable lateral shoulder pulls (RH) 10x10 40 to 90 lbs
SS #2 cable lateral shoulder extensions with cable lateral shoulder pulls (LH) 10x10 40 to 90 lbs

My shoulders are developiong nicely, especially since I tore the labrum in June.
Still can't push too much weight, but all the volume is especially benefitial to the deltiods.

Now if I could only bring out the inner pecs!

 

[mrhtbd]

SS 22, 23 and 24, January 17, 2012
SS #1 hack squat with leg curls 10x10 AM
SS #2 Seated DB curl with DB shoulder press 10x10 PM
SS #3 Seated shoulder flyes with WG behind neck pull-down 10x10 PM

Did legs in the morning, met Vera, damn, shoulda went for more...

Went back PM and did 20x10
600 reps total for today
Definately starting to get into shape because weight went up and I can finish 10 sets with them. Cool

 

[mrhtbd]

SS 25, 26, and 27, January 18, 2012

SS #1 incline bench with 45 degree lat pul down to front 10x10
SS #2 flat bench with bent row 10x10
SS #3 Standing rope curl with kneeling tricep extention overhead 10x10x80, 1x50 each with 40lbs

That makes 27 supersets in 30 days. I'm alive and fighting.

 

[mrhtbd]

Hit it hard today and used some new exercises (well, ones I haven't used in awhile)>

 

[mrhtbd]

Super Sets 28, 29, 30 and 31, January 21, 2013

SS #1 Lunges (10x10 each leg) with seated behind neck collar-to-collar shoulder presses 10x10 each
SS #2 Standing calf raises with standing lateral raises 10x10 each
SS #3 (Right hand) using lower pulley while facing the pulley, rear lateral pull up and back, SS with (turn 45 degrees away from the pulley) pull in and up to the other shoulder 10x10 each way
SS #4 (Left hand) same as above

900 reps total
That makes it 31 supersets since Dec 18, 2012 (33 days)

 

[mrhtbd]

Supersets 32 and 33, January 22, 2013

SS #1 Seated Dumbbell curl (50lbs each arm) with tricep pushdowns (10x10)
SS #2 Using the two-arm crossover cables- cable crossovers with kneeling side-arm pulls (elbows to hips) 10x10

 

[mrhtbd]

Superset 34, January 23, 2013
SS Squat (135) with straight leg deadlift (85)
10x10
(not heavy weight, but pushes it for me and allows me to work around injuries)

Very sore from the shoulder work I did during the weekend-mon, and definately my arms feel like they are going to fall off from that total blast set yesterday with 10x10x50's.
Now today with the squats after the lunges from the other day, ha, I'm staggering around like I was drunk! Tomorrow will be interesting.

Oh, and I;ve been eating like a pig lately, and went up to 234, lol, so much for the 34" waist with that diet...

 

[mrhtbd]

Superset 35, January 24, 2013
SS hammer strength chest press (140) with hammer strength row (180) 10x10 each
Doesn't seem like much but it's much higher than a month ago.

Argghhh, my biceps are burning from curls 2 days ago and straight-leg deadlift yesterday. I used a vertical grip on the row, just to stretch them out. I can definately feel new growth in my biceps! Big time!

 

[mrhtbd]

Supersets 36 and 37, January 25, 2013

Today I tried something different, I actually combined two supersets into a 4-exercise giant rotation superset.
Here are the four exercises in order:
Hammer strength hack squat (70), leg curl (60), t-bar row (75), and seated, collar-to-collar behind neck press and an angled Smith machine (75).
The weights aren't great but I am able to do so much more now than a month ago I feel a springboard effect is happening. Definately getting much stronger.
Did 10x10 with each of the four exercises.
I am very sore from this week's onslaught against death.

Cool, this brings the tally to 37 supersets in 38 days.
I will even the numbers today.
Just reminded myself yesterday that there are only 93 days between Dec. 18, 2012 and the Spring equinox, March 20, 2013, so I have 7 more supersets to squeeze in there to make 100 by the Spring Equinox.
Time to get creative and bring in the midsection as a separate area to build.

 

[mrhtbd]

SuperSets 38 and 39 January 27, 2013
SS# 1) Seated leg press with leg curls 10x10
SS# 2) I Split this: Squat-to-press overhead with straight-leg deadlift 5x10, and,
45 deg leg press with straight leg deadlifts 5x10
(did 10 total deadlift sets)

Very sore, this is good?
Starting to move into isolation and daily muscle splits instead of working multi-body parts each day.
Time to up the ante.

 

[mrhtbd]

Day 42, SS 42!

Day 42, SS 42!

I finally matched the # supersets to the day; 42 of each today..
I need to add in a total of 7 extra ss's to make 100 by the spring equinox, )Mar 20th).

Supersets 40, 41, and 42, January 29, 2013
SS #1 Hammer strength chest press (140) with hammer strength seated row 10x10 (180)
SS #2 Flat-bench DB flyes (50's) with T-Bar row (70)
SS #3 Incline bench press (115) with front lat pulldowns (120)
Was weak today, not much food, but pushed it.
I can feel the difference and I'm getting stronger.

 

[mrhtbd]

Superset 43, 44, 45, 46, 47 and 48, January 30, 2013]
SS #1 Seated behind neck shoulder press with behind neck pulldown 10x10
SS #2 high cable rear laterals with high cable front cable crosses 10x10 each R hand
SS #3 high cable rear laterals with high cable front cable crosses 10x10 each L hand
SS #4 low cable rear delt raise with low cable cross chest pull 10x10 R hand
SS #5 low cable rear delt raise with low cable cross chest pull 10x10 L hand
SS #6 standing low pulley rope curls (80) with kneeling tricep rope extensions (80) 10x10 then 50 reps each with 40 lbs

Day 43

 

[mrhtbd]

Superset 49, January 31, 2013

Today makes superset #49 and it is day #43.
Superset leg press (6 plates total) with single-leg curl 10x10 each

Felt good today. Lifted 3 plates a side for 10x10, but I think I can up it to 4 plates a side by next week.

I have avoided antagonizing any of my injuries yet, and with the conditioning effect, I feel confident that at this rate I will be lifting some decent weight by spring!:headbang: