Pumping Iron with Zemekone and Icehog3

[gorob23]

100 reps of squats @ 135lbs
100 reps of cleans @ 105lbs,
100 pullups with 50lbs on my waist
hour of cardio...

i need to stop being lazy and try to get serious... ;s

WHATEVER!!!:rolleyes:

Rob :tpd:

[PeteSB75]

Visited the doc on Friday, told me I have tendonitis in my knees. Gave me some anti-inflammatories and suggested I ease up on lifting a bit. So, I am taking the week off and will start back next weekend. Think I am going to have to change the workup up as well. I wanted to continue with the full-body for at least another month or month and a half, as I'm starting to see some good results with the current split, but I guess I need to go easier on my knees. So, going to go with a body part split starting this weekend. Makes me sad, as I really like the full-body workouts. On the plus side, it will let me get back to 4 days/week, so I will do chest, back, shoulder/ab and leg days, with two real exercises and one or two support on each day. Hopefully I'll actually be able to do this for long enough to see something happen. :confused:

[GhostRyder]

Eff... with the Marine Corps Marathon 3 weeks out I figured a run of a respectable length was in order. So I skipped out on Squats, Overhead Press, and Deadlifts to put in 11 miles the old fashioned way. My body (particularly my hip flexors and right butt cheek) hate me, but I didn't do too shabby (managed a 7:35 pace for those 11 and felt pretty good at the end). The good news is, I'm running the MCM with my girlfriend so I'll get to run it at her pace.

[Mugen910]

Eff... with the Marine Corps Marathon 3 weeks out I figured a run of a respectable length was in order. So I skipped out on Squats, Overhead Press, and Deadlifts to put in 11 miles the old fashioned way. My body (particularly my hip flexors and right butt cheek) hate me, but I didn't do too shabby (managed a 7:35 pace for those 11 and felt pretty good at the end). The good news is, I'm running the MCM with my girlfriend so I'll get to run it at her pace.

Just don't let her beat you...ughh...I'm still not hearing the end of that one :D

[GhostRyder]

Just don't let her beat you...ughh...I'm still not hearing the end of that one :D

Haha thanks for the advice :tu

[GreekGodX]

But say I can only shrug 405 without straps, Christos...my traps can handle more stress but my grip cannot...why not use straps to do some sets at 495 or 585? ;)



In your case you aren't using straps to hide a weakness. At the level you are at in lifting I'm sure using aids, likes straps, benefits you more then it hinders you. Enough beating that dead horse.

Leg day today. Back Squats, Deadlift, Glute ham raises, and some calf work. Felt extra saucy so I did a few more sets then normal.

[Poronico]

Good luck!!

P90X is a great program. Those workouts are intense.

It seems awesome, i made it through the first vid with minimal breaks, one additional to the 2 in video. the meal plan is awesome too, i love how detailed it is. The portions are huge though lol since I am a lev 3

[icehog3]

WHATEVER!!!:rolleyes:

Rob :tpd:

:tpd: :r :r

[icehog3]

In your case you aren't using straps to hide a weakness. At the level you are at in lifting I'm sure using aids, likes straps, benefits you more then it hinders you. Enough beating that dead horse.



The horse is off the hook. :)

[GreekGodX]

100 reps of squats @ 135lbs
100 reps of cleans @ 105lbs,
100 pullups with 50lbs on my waist
hour of cardio...

i need to stop being lazy and try to get serious... ;s

I love seeing stuff like this :banger This kind of workouts makes the strongest of men weep like school girls.

100 pullups with 50lbs is amazing. I'm trying to get to 100 with just my body weight, I'm getting close. I could probably do 5 pullups with 50lbs strapped on me :tu

[GreekGodX]

The horse is off the hook. :)

he says thanks ;)

[The Professor]

Ha! I can do zero pullups. My shoulders do not like them one bit. :r

[zemekone]

I love seeing stuff like this :banger This kind of workouts makes the strongest of men weep like school girls.


thanks i think... :D

[The Professor]

thanks i think... :D
what he doesn't know is that you *are* a school girl. ;)





given the suckiness of the day beginning in the afternoon (family emergency), I ate like sh*t and didn't drink REMOTELY enough water yesterday. as a consequence, I'm feeling it in my hams something fierce.

off to the gym shortly for some support/accessory work ... hopefully get the blood flowing to my legs a little. I'm thinking some kneeling squats and light stiff-legged deads might do the trick ... maybe some pullthroughs for good measure, too. :hm

[The Professor]

yeah ... gym sucked. all weight was pretty light.

stiff-legged deads 8reps x 4 sets
deads (<50%) 10 x 1
kneeling squats 10 x 4
cable rope crunches 10 x 3

that was it. I'm just sore. :r

[Mugen910]

Gym was awesome last night all the light weights were available for me. :D

shoulders and chest last night.. :tu

[zemekone]

what he doesn't know is that you *are* a school girl. ;)

i hate it when school girls are stronger then me :(

[icehog3]

Family emergencies tend to lead to down days, Dokk....Don't sweat it, the gym will always be there.

Heading in for a back workout shortly.

[The Professor]

Family emergencies tend to lead to down days, Dokk....Don't sweat it, the gym will always be there.

Heading in for a back workout shortly.
fair 'nuff. I just hope my legs and back muscles are feeling better tomorrow....

[Poronico]

Anyone have any insight into the P90X Meal plan? I feel like I am eating myself to death on it. Stirfry for lunch today, but it is like a 3 person portion! or at least feels like it.

[dogface_313]

Ruckmarch in the AM.

Lunch time
Squats 225 5x5
Hang Squat Clean 155 5x5
Split Jerk 135 5 x 5

going to be sore tomorrow for sprints in the am. Chest during lunch.

stopping crossfit for a bit, I want to put on some mass.

[The Professor]

Mediocre max effort chest day. :td

Warmups (lots of overhead rope extensions, press-downs, and some lat pulldowns)

Floor presses: 45 x 20; 95 x 15; 95 x 10; 135 x 5; 155 x 3; 185 x 1; 205 x 0; 205 x 0 (I just didn't have it in my tris today)

Close grip bench press: 95 x 10; 135 x 10; 135 x 8; 135 x 6

Regular grip bench: 135 x 5 x 2sets (like I said, my tris were just kind of shot)

1-arm dumbbell rows (strapped in): 105 x 5; 125 x 5; 125 x 7; 125 x 10

Face-pulls: 100 x 15; 120 x 12; 140 x 10; 150 x 8

External shoulder rotations: 20 x 20; 20 x 15; 20 x 10

Like I said ... pretty mediocre. :td My body is still a bit thrashed from the heavy good mornings on Monday and my nutrition has been for sh*t this week due to the family emergency. Everything should be getting better, here, though. :)

Hope everyone has a better day lifting than I did. :ze

[Starchild]

The WOD this morning kicked my butt.

They called it blackjack

7 thrusters (started with 85, went down to 75 after two sets)
7 burpees
7 kettlebells (1.5 pood - 24kg)
7 rounds

The workout called for pullups, but my forearm is killing me, so I subbed the kettlebells. I wasn't really feeling it this morning, and it took all I had to finish in just under 17 min.

[Mugen910]

back and triceps last night...feeling it today. :ze

[BigFrank]

Anyone have any insight into the P90X Meal plan? I feel like I am eating myself to death on it. Stirfry for lunch today, but it is like a 3 person portion! or at least feels like it.
Thats a negative on my end.

Only thing I can say, is you would surprised at how much food you get when its clean food. 1 cheese burger is like 8oz chicken 2 cups rice and a salad. Well not quite but you get the idea.

[DavenportESQ]

I'll contribute a more serious video to all of this:

http://www.youtube.com/watch?v=JE2yEnzD0jc

Pretty amazing to be hitting those numbers raw ... especially as a bodybuilder.

PS, this guy reminds me a little bit of The Admiral. :salute:

I watched this video again...Its a little deceiving...I believe when they said RAW they meant no bench shirts or suits. I don't think they were talking about drugs

[DavenportESQ]

Had to dig deep to find this. One of my old training partners..
http://www.youtube.com/watch?v=XjngPavrWe0&feature=PlayList&p=F29CAC88F35DCABE&playnext=1&playnext_from=PL&index=36

To me thats raw, and Clean..

[The Professor]

I watched this video again...Its a little deceiving...I believe when they said RAW they meant no bench shirts or suits. I don't think they were talking about drugs
I never said "natural." :r Have you not seen Bigger, Stronger, Faster*, the documentary? Mark Bell (the owner of Super Training Gym and a successful powerlifter in his own right) is a featured player in that film.

[The Professor]

Had to dig deep to find this. One of my old training partners..
http://www.youtube.com/watch?v=XjngPavrWe0&feature=PlayList&p=F29CAC88F35DCABE&playnext=1&playnext_from=PL&index=36

To me thats raw, and Clean..
I'm not saying that's not impressive, Dave ... it's hella impressive. That said I don't think there's a single federation that allows you to strap in for a competition deadlift -- RAW or assisted (even the federations that have an "unlimited" assistance category don't allow that).

Still ... that guy's a monster. :tu

[The Professor]

Very light recovery day ... just to get the blood flowing to muscles used yesterday.

Wonder if Jeff will come do leg day with me tomorrow. :hm

[DavenportESQ]

Very light recovery day ... just to get the blood flowing to muscles used yesterday.

Wonder if Jeff will come do leg day with me tomorrow. :hm

Your Lucky I like you Dokkk, soo many things I could do with this...

So do you guys have any staples in your diet? Heres some of my weekly intake

1 Gallon of Milk
1 Case of Water
1 Gallon of Orange Juice
18 Eggs
1 pound of Mexican Schredded Cheese
1 Pound of American Cheese
1 Pound of Roast beef
1 Pound of Bacon
1 Jar of Natural Extra chunky Peanut Butter
1 pack of English Muffins
1 Bag of Sun Chips
2 Tins of Almonds
4 Cups of Weight Watchers Mint Chip Ice cream *laugh all you want this is the best tasting Ice cream*
:banger

I'm Hungry

[The Professor]

I need to get on a more regimented eating schedule and have more consistency in what I eat at home and at work.

Reading your post made me hungry, Dave. :r
Posted via Mobile Device

[Mugen910]

Biceps last night...

[The Professor]

Your Lucky I like you Dokkk, soo many things I could do with this...

I bet you won't be able to resist this, though:

"Really, I want to work glutes hard."

:tf :r

[Mugen910]

question for you gym rats...It seems that every time I get back from the gym my core, especially the lower part of my abs (if you categorize them) is very very sore. I know I'm not doing that heavy of weights to feel this way but is it possible? I do squats and standing shoulder presses and such that utilize my core but this seems wrong to always be this sore. The soreness goes away after a few light days so I hope to rule out something being torn but I'm no doctor.

Any injury ideas or am i really just weak in the mid section?

[DavenportESQ]

I mean how low is it? If its above your neather region, it could be like a sports hernia. Something along those lines.

But to me it sounds more like just store stabilizers. Is it only when you do standing Press and Squats? If thats the case either and it hurts real bad, I would switch something up

[Mugen910]

I mean how low is it? If its above your neather region, it could be like a sports hernia. Something along those lines.

But to me it sounds more like just store stabilizers. Is it only when you do standing Press and Squats? If thats the case either and it hurts real bad, I would switch something up

it's not a sharp pain but below my belt and above Mr. Winkey ;)...it's more of a omg I feel old pain..I know a few weeks ago I didn't warm up and ended up sprinting to 1st base (yes softball) and could feel it the next day...

[The Professor]

it's not a sharp pain but below my belt and above Mr. Winkey ;)...it's more of a omg I feel old pain..I know a few weeks ago I didn't warm up and ended up sprinting to 1st base (yes softball) and could feel it the next day...
Do you do any ab work aside from the compound exercises? Does it hurt when you do that?

[Mugen910]

Do you do any ab work aside from the compound exercises? Does it hurt when you do that?

Not very often sir but when I do it does not hurt...can I rule out any real injuries?

[The Professor]

Not very often sir but when I do it does not hurt...can I rule out any real injuries?
Don't know ... I'm not THAT kind of doctor. I only do implants. :D

[Mugen910]

Don't know ... I'm not THAT kind of doctor. I only do implants. :D

:r

[BigFrank]

Heres my Diet in the last 48 hours.
2 1/2 gallons water
6 Protein Shakes
1/2 gallon milk
3 cokes
3 monster energy drinks
five guys burger and fries
taco bell - two quesidillas three tacos
2 pounds chicken
1 bottle bbq sauce
1 bag of baby spinach
1/2 jar peanut butter
6 bananas
6 apples
3granola bars maybe 4
1cup almonds maybe 1 1/2
half a chik fila sandwhich
6 things of yogurt, blueberry of course.
3cups oatmeal
6cans of tuna

245lbs

[DavenportESQ]

Just ordered a big thing of NO Xplode. This is one of my favorites even though I haven't had it in a long long long time.

I'm actually excited about it and see what it does to my normal gym routine

[BigFrank]

Just ordered a big thing of NO Xplode. This is one of my favorites even though I haven't had it in a long long long time.

I'm actually excited about it and see what it does to my normal gym routine
I like that product also a lot. Only issue with me was it tore my colon up after my workouts...

[The Professor]

I like that product also a lot. Only issue with me was it tore my colon up after my workouts...
Tore mine up before ... I'd have to wait after taking it so my ass could explode in the comfort of my own home. :rolleyes:

Not a fan, personally. My body just quit responding to it ... even after taking a break from it and trying it again. Oh well. About to try something new, myself: Jacked. I think it's close enough to the NanoVapor (which my body responds well to) and a helluva lot cheaper. I'll let y'all know next week....

[Starchild]

Good workout this morning.

75 kettlebells (24kg)
75 split jerks (75#)
800 m run

20 min flat.

[DavenportESQ]

Good workout this morning.

75 kettlebells (24kg)
75 split jerks (75#)
800 m run

20 min flat.

What are Kettlebells? I mean I know what they are as a piece of equipment, but exercise wise?

[The Professor]

Dynamic Effort Leg Day

Warmups

Box squats (14"): 135 x 10, 185 x 8, 225 x 3.... Now, on the clock (45sec b/t sets): 225 x 2 for 10 sets. This felt a lot better this week than last. I changed my breathing a little and tightened up my core.

Squats: 275 x 3, 315 x 2. Just wanted to hit a few squats in my state of fatigue.

Rack walk-outs/holds (5 secs): 315 x 1, 405 x 1, 455 x 1, 500 x F, 500 x 1

Kneeling squats, which I'm renaming "Lewinskies": 135 x 8, 185 x 8, 225 x 5, 275 x 5, 315 x 5

Pull-down abs: 170 x 10, 200 x 10, 200 x 8, 200 x 8

[BigFrank]

pulled tonight...was an odd workout.
main thing was I trained shoulders/triceps last night and at the end of my workout I did some neutral grip pull ups...about 50 and band pull aparts. So long story short I didnt feel up to pulling heavy but heres how the workout went.
405x3
455x3
495x3
545x3
585x1
635x1
675x1
700x0....pulled to about mid shins and ass shot out bailed on weight
700x0....bar moved about 3 inches...

all in all workout went well figuring I havent pulled heavy in 3-4 weeks honestly maybe longer.

[Starchild]

What are Kettlebells? I mean I know what they are as a piece of equipment, but exercise wise?

Great fully body exercise
http://media.crossfit.com/cf-video/kettlebell.wmv

[BigFrank]

I think its actually called a kettlebell swing.

[The Professor]

Nice job, Frank. :tu

I had previously resolved to not go into the gym today; but since I'm up, I'm going to head in for either speed chest work or some cardio -- not sure yet....

[DavenportESQ]

Nice job, Frank. :tu

I had previously resolved to not go into the gym today; but since I'm up, I'm going to head in for either speed chest work or some cardio -- not sure yet....

Jeff needs his beauty sleep?

[The Professor]

Jeff needs his beauty sleep?
You've met him ... OF COURSE he NEEDS it. :r

Did my dynamic chest day. Felt pretty good, actually. Turned it into an Abercrombie workout by adding tris and bis. LoL!

Breakfast at an AWESOME place shortly. :dr

[PeteSB75]

Back after my week off. Doing a body part split again. Since my knees were the problem, doing legs last, probably not before next weekend. chest/bi today, did some volume work, flat bench 155x12,10,8; incline bench 135x10,8 and finished off with a couple sets 21s at 45 and 55 to failure.

[icehog3]

Supersetted chest and back heavy today....Inclines, T-bars, flats, weighted chins, weighted dips, rows....Overdid it, I felt like crap afterward....but I am still pumped 8 hours later. :r

[DavenportESQ]

Supersetted chest and back heavy today....Inclines, T-bars, flats, weighted chins, weighted dips, rows....Overdid it, I felt like crap afterward....but I am still pumped 8 hours later. :r

There is something awesome about feeling your muscles bleeding internally!
:banger

[icehog3]

There is something awesome about feeling your muscles bleeding internally!
:banger

:r :r :banger :banger

[The Professor]

:r :r :banger :banger
:tpd:

Can't wait for leg day tomorrow. One thing I'm gonna report on next weekend is my new pre-wo supp. Initial impressions are very positive. More next weekend, though.

[The Professor]

ME Legs/Back

Sumo DLs (I'm usually a conventional DLer)
135 x 10
225 x 5
315 x 5
365 x 3
405 x 1
465 x 0 (went forward/off balance)
465 x 0 (just couldn't lock it out)

Rack Pulls (below the knee 2"ish; sumo stance, on a box b/c our pins don't go low enough)
225 x 5
315 x 3
365 x 2
405 x 1 x 2sets

Kneeling Squats
135 x 10
225 x 5
275 x 5
315 x 5
365 x 3
405 x 3
405 x 4
425 x 2

Pull-down Abs: 4 x 12

My biggest weakness is probably at the bottom, so I've been trying to work on hip flexibility and strength out of the hole.

[PeteSB75]

Back/Tri day today. Volume again, Lat pulldowns at 150x12x3, HS Low Row at 90x12x3, and some Bar rows at 135x12,12,9. Finished off with superset of skull crushers, close grip press and bench dips.

[icehog3]

Have extra time to kill before work today, so I am heading to the gym shortly on what was supposed to be an "off" day....keep on keepin' on. :D

[PeteSB75]

Have extra time to kill before work today, so I am heading to the gym shortly on what was supposed to be an "off" day....keep on keepin' on. :D

Hmm, it seems I am detecting a pattern here... :ze :r :r

[The Professor]

not been yet today ... blaming U2. :)

[icehog3]

not been yet today ... blaming U2. :)

You blame me? Eat cheese, Motherscratcher, I blame you too! :mad:



:r :r

[The Professor]

You blame me? Eat cheese, Motherscratcher, I blame you too! :mad:



:r :r
RoFL!!!!! :r

[The Professor]

Didn't get in until this evening -- was out at the U2 concert in Dallas, which gave me a late start today. I hate going in at a different time than usual ... screws up my whole day.

Just random recovery/support stuff ... all light.

Stiff-legged deads 4 x 8
Snatch grip deads from a step 4 x 6
Strict form, close-stance good AMs 3 x 10
Wrist curls (my forearms were killing me and needed some blood) 3 x 8
Some deep stretching ... I need a foam roller, bad

Noticed on the drive home that my right lat was bothering me, which doesn't really make much sense. Oh well ... I'm sure it'll feel better once I get some food and water in me. :)

[BigFrank]

Just drown that pain in calories!!!

Squatted tonight. Was rather uneventful. Worked up to 500x2 without knee wraps just a belt. Was fast out of the hole, but at say 1/2 just kinda felt slow.
Knees have been feeling a little banged up. Gonna invest in some knee sleeves, EFS has a free shipping sale going on at the moment. Gonna snag a pair I thinks.

[The Professor]

thanks for the EFS tip, Frank. I've been wanting to buy some, too. I'd love to get used to some good knee wraps; but I have a hard time wrapping them by myself without cutting off my circulation. :r

[The Professor]

Knees have been feeling a little banged up. Gonna invest in some knee sleeves, EFS has a free shipping sale going on at the moment. Gonna snag a pair I thinks.
you ever test out the sizing on those? I'm 237; but my legs are f.a.t. -- so I'm not sure whether the XL or XXL would be more appropriate.. any thoughts?

[icehog3]

you ever test out the sizing on those? I'm 237; but my legs are f.a.t. -- so I'm not sure whether the XL or XXL would be more appropriate.. any thoughts?

I think you should ask them to cut the XXLs open and sew two together, Dokk. :)

[The Professor]

I think you should ask them to cut the XXLs open and sew two together, Dokk. :)
Good idea. Better yet, I could just see if they have any 5XL. :fu2 ;)

[BigFrank]

you ever test out the sizing on those? I'm 237; but my legs are f.a.t. -- so I'm not sure whether the XL or XXL would be more appropriate.. any thoughts?
No the knee sleeves will be my first. I m going to go with the XL. I had to return a product to EFS before they covered the shipping on their end so I was only out 6 bucks to get an exchange. Im going to get the heavy knee sleeves. Knee wraps really should only be used for heavy sets 3 or less reps immo. Using them to rep out is a pain in the ass. Plus I usually wrap mine so tight they my calves and feet go numb.
Just want a set of sleeves to keep everything warm. I use a set for my elbows and cant complain.

Called outta work today, spent hr this morning finishing up my subway from last night...also dont ever go to hot on food if you have a chance to not fully digest it...god damn.

[The Professor]

Good to know. Thanks, Frank. I'll probably just go ahead and order those, too ... maybe the elbow sleeves, too (we'll see).

I'd really like to get some good power briefs that effin fit. Got my second pair form Inzer and they're way too small again. Their sizing chart sucks and the person I talked with last time had no idea beyond the chart. Oy. I've got half a mind to order some Titan Boss briefs or some Inzer Predators -- both of which have more exact sizign based on body measurements; but I'm jut not sure I want to fork out $160 right now. Decisions, decisions. :hm

[PeteSB75]

What is EFS?

[BigFrank]

Good to know. Thanks, Frank. I'll probably just go ahead and order those, too ... maybe the elbow sleeves, too (we'll see).

I'd really like to get some good power briefs that effin fit. Got my second pair form Inzer and they're way too small again. Their sizing chart sucks and the person I talked with last time had no idea beyond the chart. Oy. I've got half a mind to order some Titan Boss briefs or some Inzer Predators -- both of which have more exact sizign based on body measurements; but I'm jut not sure I want to fork out $160 right now. Decisions, decisions. :hm
Wish I would have known u need a new pair, EFS just had a 25% off sale on gear. Woulda let you know. hard to get em to fit right, usually you just gotta go balls small and squeeze in em.
One of the reasons I hate gear.

What is EFS?
http://www.elitefts.com/

[BigFrank]

Good article from Charles Poliquin
http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_superaccumulation_program&cr=

Pete what you need? I owe ya some chalk which I still havent gotten around to sending to ya.

[DavenportESQ]

http://www.medicalsuppliest.com/coreshorts?gclid=CL2R0f_4vJ0CFRHxDAodVjqpig

Just found this website. I have for years used the all three of the coreshorts. Can't go wrong. The light is starts off giving you the most ROM. The higher up they go the thicker, and more support you get...The rehab ones are like a wetsuit with elastic support. I throw my highland games in these...

P.S Those are the best prices around!

[BigFrank]

They give you rebound like briefs Dave or just support?

[DavenportESQ]

They give you rebound like briefs Dave or just support?

I've never worn briefs, or any support gear for that matter....I have worn these mostly when Throwing. I would imagine you would get a little bit of elastic bounce

[icehog3]

Overtime went until 4:30AM last night, so I was forced to skip the gym this morning. :mad:

[BigFrank]

damn Tom. That's brutal.

[Starchild]

Overtime went until 4:30AM last night, so I was forced to skip the gym this morning. :mad:

:eek: Wow! How many overtime periods is that?

[PeteSB75]

Good article from Charles Poliquin
http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_superaccumulation_program&cr=

Pete what you need? I owe ya some chalk which I still havent gotten around to sending to ya.

Damn, that sounds like a massive, brutal workout. I hurt just thinking about it.

Been getting some tendonitis in my knees, so I was looking at getting some sleeves. Their price is better than what I was seeing on bb.com, so I'll give them a try.

I am also doing a few other things for that, I took last week off and have changed to a 4 day, body part split instead of full-body workouts 3 days/week. Started taking some crap from the vitamin shoppe for joint health as well as some anti-inflammatories my doctor prescribed.

Overtime went until 4:30AM last night, so I was forced to skip the gym this morning. :mad:

Hmm, I ususally get up about 4:30 when I am going to the gym... I haven't stayed up that late in years. I must be getting old... Anyway, get some sleep Tom.

[icehog3]

:eek: Wow! How many overtime periods is that?

Too many! :r

[BigFrank]

I think im going to give that program a shot. If I do I might have to write and blog or make a new thread to see how it goes. Keep track of things.

Managed to make it to the gym, in between bathroom trips.
Power Cleans 225x5,10,10
315x3 standing mil press
Dips, Kaz Presses, Band pull aparts.

[PeteSB75]

I think we need before, middle, and after pics if you do try it Frank, with middle being at the end of the workout, but before the rest week.

Anyway, shoulders for me today. DB Press at 55x12,8,10. Upright rows at 70x12,12,10. Supersetted front lat raise, side lat raise and standing overhead press at 15x10x3. Finished up with some decline situps as I've been neglecting my abs, BWx40, 20x15, 25x15.

[The Professor]

Support Day

Lots of various grip (regular, very narrow, illegally wide) bench presses -- just the bar -- to get the blood flowing

1-arm cable press-downs: 40# x 10 x 3sets

Overhead cable rope extensions 110# x 10 x 3sets

Low rows (Hammer Strength plate-loaded): 188# x 10 x 3sets

High rows (HS): 188# x 10 x 3sets

Face-pulls: 100 x 13, 15, 12, 10 (slow and steady ... like a turtle)

Internal & external shoulder rotations SS: 20# x 10 x 4sets


Shoulders were a little sore from yesterday; but they felt better once the blood really got flowing. Looking forward to DE Legs tomorrow. Oh ... and I FINALLY ordered some bands to do band work. The equipment at my gym isn't exactly made for band work; but I'm sure it can be rigged creatively.

[DavenportESQ]

Weird! Just an update on No Xplode. I have to say I am very happy with the results thus far. But the weirdest thing is that I find that I'm not "constantly hungry" like I normally am. I didn't think that this would be any type of hunger suppresent

[icehog3]

Weird! Just an update on No Xplode. I have to say I am very happy with the results thus far. But the weirdest thing is that I find that I'm not "constantly hungry" like I normally am. I didn't think that this would be any type of hunger suppresent

Doesn't caffeine often act as an appetite suppressant, Dave?

[DavenportESQ]

Doesn't caffeine often act as an appetite suppressant, Dave?

I guess, I never bothered to look at how much is in the No Explode because I drink a lot of coffee, and that doesn't really suppress my hunger like this does..

[icehog3]

I guess, I never bothered to look at how much is in the No Explode because I drink a lot of coffee, and that doesn't really suppress my hunger like this does..

I think the caffeine in coffee and in supplements are different "forms" of caffeine....although coffee can work as an appetite killer for me as well.

[BigFrank]

That's crazy. I wonder what in the "Propriety blend" could be curbing your hunger. Good thing to know if ya ever drop some weight I guess.
I think the caffeine in coffee and in supplements are different "forms" of caffeine....although coffee can work as an appetite killer for me as well.

Nicotine does it big time for me.

[DavenportESQ]

That's crazy. I wonder what in the "Propriety blend" could be curbing your hunger. Good thing to know if ya ever drop some weight I guess.


Nicotine does it big time for me.

I didn't work out today, but I continue to take a half does (less than a full measuring cup they send you) just because..No logic behind it really

[The Professor]

DE Squat & DL

Box Squats @ parallel
135 x 10
185 x 5
225 x 5
225 x 3
245 x 3
245 x 2 x 10 sets @ 45 seconds rest (penultimate set was slow; but I got a better drive up in my last set) -- this is a 20lb increase from last week, which puts me a little under 70% of my previous 1RM. Sticking point is definitely still at the bottom.

Conventional Deads
225 x 5
315 x 5
405 x 1 x 2 sets

Sumo Deads
315 x 3
465 x 2
405 x 1
465 x 0 (same as earlier in the week ... got it more than half way but couldn't swing my hips forward)
465 x 0 (I'd like to just forget this one)
315 x 3 x 3 sets

Pull-down Abs
3 x 10, 1 x 6 (was just out of gas)

Getting kind of pissed at my gym because stuff keeps getting stolen. Most recently, one of only two ropes for the cable machines was stolen, which sucks given how much all the trainers use them with their clients. Not hopeful it's gonna be replaced given that other stuff stolen their first week open has gone unreplaced ... and that was 3 months ago.

Bands should be here on Tuesday, which means I'll have them in time for all my DE stuff next week. I'm pretty happy about that.

[DavenportESQ]

Kicked some butt today...INcline work. Flat DB bench, Bent over rows. Dips..

Tomorrow I need to double up with some cleans and squats. Going to be brutal. Good thing I will have a long day of football to help aid my recovery!

[The Professor]

Favorite product description ever:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=209&pid=492

:r :r :r

[icehog3]

Favorite product description ever:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=209&pid=492

:r :r :r

:r:r

[The Professor]

DE Chest ... nothing special

Started with some good AMs and SLDeads and sumo deads -- all just the bar, all just to get the blood going to the muscles from yesterday.

Warmups (tri extensions, press downs, face oulls)

Bench
Bar x lots (illegally wide, regular, and narrow grips)
95 x 15
135 x 5
135 x 3 x 8sets (3@ comp grip, 3@ narrower grip, 3@ very narrow grip ... all on a strick 45sec clock)

Plate-loaded Bench Machine (I know, I know ... I gave myself enough grief in my head)
90 x 5
110 x 5
140 x 5
160 x 3
180 x 3

Close-grip Presses (middle fingers touching the smooth)
135 x 6, 4, 5

Low Rows (HS plate-loaded)
98 x 10
188 x 10 x 3sets

High Rows (HS plate-loaded)
182 x 10 x 3sets

Lat Pull Downs (different brand, same idea plate-loaded machine)
180+ (don't know how much the arms alone are; but 4 plates total) x 10 x 3sets

Shrugs
135 x 10
225 x 10
315 x 10
365 x 7 (I really just finally ran out of gas -- I can usually do more than that; but not today)

Internal & External Shoulder Rotations (SS w/o any rest)
20# x 10 x 4sets

Ended up being kind of a high volume, fast paced day ... which is, I guess, what it's supposed to be. All the accessory and support exercises (especially all the pulling) was done with as much speed/explosiveness as I could muster, while still keeping everything "under control."

I really can't wait to do some bench work with my bands next week. That's gonna be fun.

[DavenportESQ]

DE Chest ... nothing special

Started with some good AMs and SLDeads and sumo deads -- all just the bar, all just to get the blood going to the muscles from yesterday.

Warmups (tri extensions, press downs, face oulls)

Bench
Bar x lots (illegally wide, regular, and narrow grips)
95 x 15
135 x 5
135 x 3 x 8sets (3@ comp grip, 3@ narrower grip, 3@ very narrow grip ... all on a strick 45sec clock)

Plate-loaded Bench Machine (I know, I know ... I gave myself enough grief in my head)
90 x 5
110 x 5
140 x 5
160 x 3
180 x 3

Close-grip Presses (middle fingers touching the smooth)
135 x 6, 4, 5

Low Rows (HS plate-loaded)
98 x 10
188 x 10 x 3sets

High Rows (HS plate-loaded)
182 x 10 x 3sets

Lat Pull Downs (different brand, same idea plate-loaded machine)
180+ (don't know how much the arms alone are; but 4 plates total) x 10 x 3sets

Shrugs
135 x 10
225 x 10
315 x 10
365 x 7 (I really just finally ran out of gas -- I can usually do more than that; but not today)

Internal & External Shoulder Rotations (SS w/o any rest)
20# x 10 x 4sets

Ended up being kind of a high volume, fast paced day ... which is, I guess, what it's supposed to be. All the accessory and support exercises (especially all the pulling) was done with as much speed/explosiveness as I could muster, while still keeping everything "under control."

I really can't wait to do some bench work with my bands next week. That's gonna be fun.

Just make sure you don't use those bands for too long. They say that they can be devestating if you overtrain with them. I've heard you work bands/chains for 2 weeks on 4 weeks off. What say you?

[The Professor]

Just make sure you don't use those bands for too long. They say that they can be devestating if you overtrain with them. I've heard you work bands/chains for 2 weeks on 4 weeks off. What say you?
I honestly haven't gotten that far yet and appreciate the tip. For now, I was only going to use them for DE days and a few targeted accessory/support exercises; but I have yet to do all of my research. What are the kinds of problems you've heard?

[BigFrank]

Just make sure you don't use those bands for too long. They say that they can be devestating if you overtrain with them. I've heard you work bands/chains for 2 weeks on 4 weeks off. What say you?
I have heard such also. But look at the westside guys they incorporate chains and/or band work at least once per week, sometimes twice. Not considering all the crazy reverse **** they do also.

Depending on what type of program I use them on and off. I also have some new bands coming, I plan on using they after my main lifting.
so after reaching my % reps for bench. Im going to drop the weight to 60% or so and add some bands and crank out some work. Going to give this a whirl and see how it goes.

I know a few guys that do something like this.
For instance-
band work week #1 and #3
deload week #4
retest max #5
something like that

I guess the main thing to think here, is use chains/bands as a tool not a make you strong overnight fix. Still going to have to lift some heavy ass weight raw to get strong. Nothing compares to having the weight in your hands.

[DavenportESQ]

I honestly haven't gotten that far yet and appreciate the tip. For now, I was only going to use them for DE days and a few targeted accessory/support exercises; but I have yet to do all of my research. What are the kinds of problems you've heard?

I don't remember where...I will try and find the article but I have read about nerve damage, and severe burn out..

Ill never really understood it, but Just to be on the safe side I did either what Frank did. Or did it for a short cycle

[The Professor]

I guess the main thing to think here, is use chains/bands as a tool not a make you strong overnight fix. Still going to have to lift some heavy ass weight raw to get strong. Nothing compares to having the weight in your hands.

Word. That's as far as my plan had gotten. :tu

[The Professor]

Started fixing my bench form today. Watched Dave Tate explain proper form last night and it was epiphanic. Went a long way to fixing things today. This is really going to help my shoulders. :)

Lots of random support stuff: barbell rows, hammer curls, dumbbell shrugs, internal/external shoulder rotations, face-pulls. It was all fine.

[PeteSB75]

Tough doing volume work with legs. I've not done it for quite some time. Yesterday, did squats, deads and some calf work to finish out the workout. I am sore as hell today, sitting down on the toilet is fun. :ze

Today was a heavy chest/bi day. Bench for 185x5, 195x3,2,3. Incline DB Bench for 80x5,3, 75x5. Did some cable flys for last chest lift for 42.5x5,5,3 and finished up with some bar curls at 85x5,4,3.

[The Professor]

ME Legs

Low Box Squats (<12" ... 11.75ish)
45 x a bunch
95 x some
135 x 8
185 x 6
225 x 5
275 x 3
295 x 1
315 x 1 PR
335 x 1 PR
345 x 0 (dripped my head a smidgen and came forward -- couldn't get off the bottom)
345 x 0 (again -- failed out)

Good AMs
135 x 10 x 3sets

PDLs (probably shouldn't have done these after the GAMS -- my form was all sorts of sloppy in later reps of each set)
135 x 17
135 x 15
135 x 11

PD Abs
180 x 12 x 4sets

Finished things off with a 3 x 3 on the bench just to (a) stretch out my back and legs with the arch and (b) practice form (which was the real goal). Did some stretching for about 10 minutes after all that. My knee is hurting a little bit. I think I actually knocked it on something yesterday ... I'm like a clumsy 15 year old in that way.

I'm honestly a little surprised I was able to hit 315 and 335 on those low box squats with just the belt and wrist wraps. I think all the warming up I did helped a lot as has the hip work I've been trying to do lately. But still, the final made rep was a good 35lbs or more above what I thought I could do -- really thought 300+/- was my limit going that low. With any skill, I'll brake through 365 squat and finally hit 455 DL before the year's up. If I was a glutton for punishment, I'd say my goal for January 1st is 400 squat, 470 DL, and 225 bench ... which would give me my 1100lb total. Setting the bar high and I'll fail many times along the way; but you've got to fail to grow.

[GreekGodX]

Started fixing my bench form today. Watched Dave Tate explain proper form last night and it was epiphanic. Went a long way to fixing things today. This is really going to help my shoulders. :)

Lots of random support stuff: barbell rows, hammer curls, dumbbell shrugs, internal/external shoulder rotations, face-pulls. It was all fine.

This will do wonders for your bench! It made me look at benching in a whole different light.

Recovery week for me. Reached a plateau in most of my lifts last week. One thing my biceps seem to never reach a plateau. I barely do any primary lifts for them because they grow like weeds.

[BigFrank]

everything came in the mail today except my knee sleeves. I called efs and they said the knee sleeve were back ordered...:mad::mad:

[ade06]

Hi all, has anyone mixed creatine with chocolate milk for a recovery drink?

[The Professor]

everything came in the mail today except my knee sleeves. I called efs and they said the knee sleeve were back ordered...:mad::mad:
fuuuuudge. that pisses me off. given how my knee was feeling (strike that, IS feeling), I was really needing those sleeves for Friday ... hell, for bench on Wednesday.

my package is supposed to land tomorrow. I'll let you know if they're in there for me or not. fingers ... are ... crossed.

[The Professor]

Hi all, has anyone mixed creatine with chocolate milk for a recovery drink?
yeah. it's not the best transport; but it'll git r dun in a pinch.

my favorite gluttonous muscle treat is to mix creatine into a Wendy's Frosty. :r I've also sprinkled it over a piece of toast with peanut butter on it.





hey ... I never said I was right in the head. :banger

[ade06]

yeah. it's not the best transport; but it'll git r dun in a pinch.

my favorite gluttonous muscle treat is to mix creatine into a Wendy's Frosty. :r I've also sprinkled it over a piece of toast with peanut butter on it.





hey ... I never said I was right in the head. :banger

Thanks, I'm just starting to work out again (took about 14 years off) and I'm trying to figure out the easiest way to prevent soreness.

[The Professor]

Thanks, I'm just starting to work out again (took about 14 years off) and I'm trying to figure out the easiest way to prevent soreness.
truthfully: drink a gallon of water a day, eat a high protein diet, take a good whey protein shake after every workout (Icehog3 and I recommend Optimum Nutrition 100% Whey Rocky Road), and take a good multivitamin.

also: be sure you don't overtrain and make an effort to stretch before and after every workout.

you don't need creatine at this point to help you stay less sore. that said, you're going to be sore if you've taken 14 years off. there's nothing you can do about that. taking the steps I outlined will minimize that soreness and speed your recovery time, though. but you're still gonna feel the ouch. :)

[BigFrank]

Hi all, has anyone mixed creatine with chocolate milk for a recovery drink?
no
I would get some powdered gatorade mix, its the same stuff they use for transport in premixed stuff. I mix creatine and aminos in it and drink during a workout. gives you some electrolytes etc. avoid the pre mixed store bottled gatorade.

fuuuuudge. that pisses me off. given how my knee was feeling (strike that, IS feeling), I was really needing those sleeves for Friday ... hell, for bench on Wednesday.

my package is supposed to land tomorrow. I'll let you know if they're in there for me or not. fingers ... are ... crossed.
you buy both knee and elbow ones?
ya im a little pissed, but what ya going to do.

[The Professor]

just the knees ... though I might get the elbow ones at some point. I feel stupid enough wrapping my wrists at the weight I'm lifting, though. :r

[The Professor]

Recovery/Support

Pull-throughs: 4 x 12
Leg press: 4 x 15
Hypers: bw x 10, 25 x 10, 45 x 10 x 2sets
SLDs: some x some (I wasn't really keeping track -- just doing it to stretch the hams)

All of those were with minimal weight -- really just to get the blood flowing back to the muscles worked yesterday. Followed it up with some arch/form practice on the bench (getting more and more comfortable with that and finding my groove) for 3 sets of 3-5 reps with just the bar. Finished things off with a little cardio and some stretching.

[PeteSB75]

Heavy back day today. Some t-bar rows for 115x5, 125x5, 135x5, then some close grip lat pulldowns at 195x5, 210x5, 225x5, and HS Low row at 115x5, 125x5, 135x5. Finished off with some dips. Haven't done most of those exercises heavy in ages, pain trying to find where my weight is, but I think I've got em locked down for next time.

[The Professor]

Heavy back day today. Some t-bar rows for 115x5, 125x5, 135x5, then some close grip lat pulldowns at 195x5, 210x5, 225x5, and HS Low row at 115x5, 125x5, 135x5. Finished off with some dips. Haven't done most of those exercises heavy in ages, pain trying to find where my weight is, but I think I've got em locked down for next time.
Change your leg/foot position on the HS low row ... I bet you can do more. :tu I just notice that if my feet are on the two centered pegs, it pulls my body in a strange way. I keep my feet tucked back in the corners closest to the seat -- almost like my legs are in the starting position for an arched bench press. I find that it keeps my chest against the padding better and gets the most out of my lats. :2 YMMV, of course.

[icehog3]

Taking one more day off from the gym to let my hamstring heal a little bit more....feels a lot better than yesterday.

[PeteSB75]

Change your leg/foot position on the HS low row ... I bet you can do more. :tu I just notice that if my feet are on the two centered pegs, it pulls my body in a strange way. I keep my feet tucked back in the corners closest to the seat -- almost like my legs are in the starting position for an arched bench press. I find that it keeps my chest against the padding better and gets the most out of my lats. :2 YMMV, of course.

I usually sit with my feet on the grippy spots under the seat. I likely could have done more, but I was doing one arm at a time and getting pulled to the side. I will go both arms at once next time.

Taking one more day off from the gym to let my hamstring heal a little bit more....feels a lot better than yesterday.

Sleep well and dream of large women.

[The Professor]

Taking one more day off from the gym to let my hamstring heal a little bit more....feels a lot better than yesterday.
Good call, Admiral. :tu :salute:

[icehog3]

Sleep well and dream of large women.

"Hello, Lady!" ;) :r

Good call, Admiral. :tu :salute:

Every once in awhile I get it right, Dokk! :r

[The Professor]

"Hello, Lady!" ;) :r



Every once in awhile I get it right, Dokk! :r
Me, not so often. :r

[icehog3]

Me, not so often. :r

You can be like me....we give good advice, but don't always take our own. :r

[The Professor]

You can be like me....we give good advice, but don't always take our own. :r
Rad! :tu

[BigFrank]

Hope ya heal up there Tom. I think I may have tweaked my hamstrings also.

Squatting yesterday, everything felt fine until my 2nd to last set when my right hamstring just sort of felt really cramped. Then the left one followed right afterwards. I'm thinking it was some sort of cramping...I'm not 100% sure they feel tender today. Going to foam roll and stretch em out later. Part of it is my mistake. Ive been neglecting stretching etc.

[icehog3]

Thanks Frank, I will give it a go at the gym tomorrow. Hope you heal up quick too.

[DavenportESQ]

Foam rollers are amazing, and can be very painful I love it

[BigFrank]

Foam rollers are amazing, and can be very painful I love it
agreed. Lower back is the worst for me, hurts so bad but when I finish its like a world of relief...

[The Professor]

i need one bad. :(

[icehog3]

i need one bad. :(

I need two, one for tomorrow, one just for today.

[PeteSB75]

i need one bad. :(

They cost like $10 at sports authority or dicks or champs or pretty much any sporting good store. I would send you one, but it will cost me more to ship than you to buy.

[The Professor]

They cost like $10 at sports authority or dicks or champs or pretty much any sporting good store. I would send you one, but it will cost me more to ship than you to buy.
I need to swing by SA.

Got my EFS shipment in today -- various bands, a free t-shirt, and some knee sleeves. Yup ... they came, Frank. Problem is, they may be too small for me. Hmmmm. :hm

[The Professor]

ME Bench (Tate's Cure, Week 1)

Decided to give Tate's Cure a try since I'm willing to try just about anything to improve my bench. Bad day for ME bench, though -- I must have slept weird last night when my damn dog was hoggin' the bed. Woke up with some kind of kink/catch in my mid-upper back on the left side. Stretched and warmed up for 20-30 minutes and did a bunch of just straight bar work with more stretching in between sets. The damn thing needs to pop; but it just wasn't going to happen this morning.

Excuses, excuses ... blah blah.

Floor Presses
45 x lots
65 x 10
75 x 8
95 x 6
105 x 6 (it's about here that I started finding my groove)
115 x 5
135 x 5
150 x 5
165 x 5
175 x 5 (the 5th was sllloooooowwwww) -- my 1RM on floor presses was 205; so I've gotta think I could hit 185 x 5 if my back wasn't weird.

Should have done 140 x 8; but just totally forgot that it was on my sheet. Oops.

Dumbbell Extensions (standing)
50 x 10
55 x 8 x 2 sets

CSR (plate weights b/c don't know how much the bar weighs)
45+ x 10
90+ x 8
115+ x 8 x 3 sets
115+ x 7 (6 & 7 on what was supposed to be my last set of 8 were sloppy)

Rear-Delt Lateral Raises (seated, machine)
130 x 12
115 x 12
115 x 10.5

I was pretty beat at the end of all that. Wanted to cool down a little, though, so I decided to go play with my new EFS bands on the bench press -- figured that'd give me a sense of what they're like, stretch me out a little, and let me practice form. Threw the micro minis on first (+30lbs @ top); then I used the minis (+90lbs at the top); then I added the micro minis back on (+120 @ top). That was fun! I can really see how these are going to be helpful for lockout and speed training.

Anyway ... that was my day. I might hit up the chair masseuse at the coffee shop for some deep tissue work on my back -- the might loosen everything up to really open up and realign.

Also, I ordered a foam roller from EFS for $10 ... partly because of the free beanie. :r

Happy lifting to all! :ze

[icehog3]

Lotsa good work there, Dokk! :tu

[The Professor]

Lotsa good work there, Dokk! :tu
Thanks, Admiral. Don't really feel like it ... especially since I *know* I'm capable of more; but thanks, nonetheless. I'll make up for things on Friday and Saturday. :D

[BigFrank]

Also, I ordered a foam roller from EFS for $10 ... partly because of the free beanie. :r

Happy lifting to all! :ze
Nice workout broski.
Dont feel bad I ordered a t-shirt and two beanies.
I have three beanies ah ah ah ah...lol

Had court this morning for my speeding ticket. PBJ 121 bucks down the shitter. Went to the hardcore gym ( in the ghetto ) decided that is where I need to be for squatting, deadlifting, and benching. Other dumb crap I will drag the kids to the crap tastic gold's.

Pulling went like this
final set 5 plates+ bar x 5. ( I dont know what the bar weighs, but its a REAL barbell heavy as **** with knurls in it that actually hurt my hands.
I had more gas in the tank but this is my first week back on the 5/3/1 program so wanted to take it easy slightly.
Otherwise felt good to pull with a non sh1t bar. I'll have to take some picks of this places it's about as hardcore as you can get...


p.s. they have a jump stretch platform for deadlifting :wo
:tg at Dokk

[The Professor]

Color me green with envy, Frank. I scouted out the equipment in my "gym" to see how I will attach bands to things. Reverse band squats are a cinch. Banded squats are a little more of a challenge; but I think doable. Bench isn't a problem. And I *think* I'll be able to swing banded deads (because I *really* need more power of the ground to muscle through my plateau).

I'd love to see pics of that place, Frank. I envision a garage with weights, overhead florescent lights, and pretty much nothing else. :D
Posted via Mobile Device

[BigFrank]

Will do, most likely going to workout there on Thurs. Might bench.

[icehog3]

Back to the gym today for a chest workout...the bad hammy didn't hamper me too much. Tomorrow is back, that may be a different story.

[The Professor]

Back to the gym today for a chest workout...the bad hammy didn't hamper me too much. Tomorrow is back, that may be a different story.
Hope it goes well today, Admiral! :salute:

Recovery/Support Day

My back was still bothering me this morning -- same spot, same feeling. Got to the gym and started my stretching. Went slow and deep to really loosen up the lats, traps, and spinal erectors since I can't really tell what's bound up back there. I just wish so bad that the damn thing would crack. Anyway, saw that they had a small medicine ball, so I rolled around on that for a little while, which definitely helped. After some banded bench work (just bands, no weight -- still just practicing form, feeling out what the bands do, getting the blood going for recovery, etc.) I did some low rows, high rows, and pull-downs for reps.

After that, one of the employees was kind enough to give me a tennis ball to dig in deep and really work those back muscles good (in bold for Davenport!). Holy eff. :eek: I was almost in tears; but it hurt so good. LoL! :r It's definitely in a better place than when I work up this morning and I think will be golden by the time I wake up tomorrow. I'm gonna roll around on that ball again before I take off for work ... and probably some more once I get home. Lots of water for me today. ;)

[PeteSB75]

Shoulders this morning. OH DB Press for 65x5,70x5,75x3 - pisses me off that I can do this, but not 150 on a bar - my brain hurts... Upright Row for 95x5, 105x4, 100x5. HS Shoulder press for 90x5,100x5,110x8. Finished off with some hanging leg raises.

Lifts are definitely up from the last time I did a straight up heavy shoulder workout, but I still feel like my whole upper body doesn't keep up with my legs.

[BigFrank]

Shoulders this morning. OH DB Press for 65x5,70x5,75x3 - pisses me off that I can do this, but not 150 on a bar - my brain hurts... Upright Row for 95x5, 105x4, 100x5. HS Shoulder press for 90x5,100x5,110x8. Finished off with some hanging leg raises.

Lifts are definitely up from the last time I did a straight up heavy shoulder workout, but I still feel like my whole upper body doesn't keep up with my legs.

Reason your DB presses is higher than your barbell press is range of motion. Im willing to bet because I see it all the time. Barbell harder to control and usually ends up coming down farther than most would like. DB's on the other hand are easy to cheat. Also I'd be willing to bet hands placement is an issue also.

[BigFrank]

Pressed tonight. Took some pics of the ghetto gym with my crackberry phone ( which on a side note will kill me, i.e. reading emails in highway traffic. )

Outside of the Gym
http://img29.imageshack.us/img29/5751/img00017s.th.jpg (http://img29.imageshack.us/i/img00017s.jpg/)

Mono Lift
http://img504.imageshack.us/img504/411/img00020d.th.jpg (http://img504.imageshack.us/i/img00020d.jpg/)

Entrance
http://img203.imageshack.us/img203/9651/img00018d.th.jpg (http://img203.imageshack.us/i/img00018d.jpg/)

Shot of the unfinished ceiling Exactly as dokk described
http://img197.imageshack.us/img197/5527/img00021ah.th.jpg (http://img197.imageshack.us/i/img00021ah.jpg/)

[The Professor]

Eff yeah. I'd give my left nut to lift there. :tu

:banger

.

[BigFrank]

Played around with some bands work tonight. Think I might have to order the other three, light average and strong. For heavy deads etc. or I could get more chain too...

[icehog3]

Trained back today....lots of weighted pull-ups and cable work. Did a couple sets of T-bar rows, but backed off when it started bothering the hamstring. I am hoping it will be back to near 100% by the end of the weekend.

[Chris.]

Had a shitty workout today. My traps are so sore from power cleans/overhead press the other day that I couldnt stand the weight on them to do squats. When I went to leg press, my knee was hurting. EVERYONE was on the bench. I finally just did abs and ran a mile. =/

[The Professor]

Ridonkulous Day: DE Legs + DE Chest

I'm traveling this weekend; so since I'm going to be missing my usual DE chest day, I decided to do both today. Stupid? Probably. LoL!

DE Legs

Parallel Box Squats
Bar x lots
95 x 8
135 x 5
185 x 5
225 x 3
245 x 3
255 x 3 x 8 sets

Banded Squats
185 + mini band x 3
185 + monster mini x 3
185 + light x 3
225 + light x 3
275 + light x 3 x 2

Pull-down Abs
12 x 4 sets


DE Chest

Bench
bar x lots
95 x 5
135 x 5
135 x 3 x 8 sets (2 wide, 3 medium, 3 close ... on the clock)
135 x 5
185 x 3

Tried to do some 3 board presses, but didn't have boards and the 10# plates I wrapped together weren't very balanced. I almost dropped the weights on my face. Ugh.

Tried 205 after that; but my CNS was just shot -- just couldn't "turn it on" to get the weights back up. Oy. I'd been lifting for almost 2 hours at this point. Talked with the trainer guy who was spotting me. He has an MA in kinesiology. Then did some support exercises.

Overhead cable extensions with v-bar: 8 x 3 sets
Face-pulls: 10 x 3 sets
Cable upright rows: 8 x 3 sets
Hammer curls: 10 x 3 sets
Barbell shrugs 10 x 2 sets

I'm beat and won't ever try that again. Stupid. stupid, stupid.

[PeteSB75]

Ridonkulous Day: DE Legs + DE Chest

I'm traveling this weekend; so since I'm going to be missing my usual DE chest day, I decided to do both today. Stupid? Probably. LoL!

DE Legs

Parallel Box Squats
Bar x lots
95 x 8
135 x 5
185 x 5
225 x 3
245 x 3
255 x 3 x 8 sets

Banded Squats
185 + mini band x 3
185 + monster mini x 3
185 + light x 3
225 + light x 3
275 + light x 3 x 2

Pull-down Abs
12 x 4 sets


DE Chest

Bench
bar x lots
95 x 5
135 x 5
135 x 3 x 8 sets (2 wide, 3 medium, 3 close ... on the clock)
135 x 5
185 x 3

Tried to do some 3 board presses, but didn't have boards and the 10# plates I wrapped together weren't very balanced. I almost dropped the weights on my face. Ugh.

Tried 205 after that; but my CNS was just shot -- just couldn't "turn it on" to get the weights back up. Oy. I'd been lifting for almost 2 hours at this point. Talked with the trainer guy who was spotting me. He has an MA in kinesiology. Then did some support exercises.

Overhead cable extensions with v-bar: 8 x 3 sets
Face-pulls: 10 x 3 sets
Cable upright rows: 8 x 3 sets
Hammer curls: 10 x 3 sets
Barbell shrugs 10 x 2 sets

I'm beat and won't ever try that again. Stupid. stupid, stupid.

Sounds like a good day at the gym :ze

I slept in this morning, up at 6 to shower, scarf down some oatmeal and head off to the train to work. Gonna have to fit a leg workout in some time tomorrow between a bar mitzvah in the morning and a herf in the afternoon. Guess that means going at 8 before everything starts. Getting up early on a Saturday sucks.

[BigFrank]

Just be home today pete.

[RIsmoker]

Sets of 10 at 225 for deadlift isn't much.......

[icehog3]

Shoulders and arms today, still can't do legs yet with my hamstring injury...it ia actually more sore today than yesterday. :mad:

[PeteSB75]

Just be home today pete.

I wish. Should have called in sick today...

[BigFrank]

Sets of 10 at 225 for deadlift isn't much.......
at least your deadlifting, most people avoid it because it's hard work. Hard work will get you stronger and bigger.
Shoulders and arms today, still can't do legs yet with my hamstring injury...it ia actually more sore today than yesterday. :mad:
Stay off of it as long as ya can Tom. Ya dont wanna re injure or injure yourself even more brother. grab a tennis ball or a lacrosse ball and some icy hot dig into that bastard and slather it up!!! Then take 4 ibuprofen and call me in the morning :r:r

[BigFrank]

I wish. Should have called in sick today...
Have someone get your mail...Today...

[The Professor]

Stay off of it as long as ya can Tom. Ya dont wanna re injure or injure yourself even more brother. grab a tennis ball or a lacrosse ball and some icy hot dig into that bastard and slather it up!!! Then take 4 ibuprofen and call me in the morning :r:r
Yup. I'm a firm believer in tennis balls. Gonna go roll around on mine in a few, methinks. And don't forget the agua. :D

Head is finally coming out of the haze from this morning.... CNS is f.r.i.e.d.

[BigFrank]

Yup. I'm a firm believer in tennis balls. Gonna go roll around on mine in a few, methinks. And don't forget the agua. :D

Head is finally coming out of the haze from this morning.... CNS is f.r.i.e.d.
Smoke a cigar. Pete has a few extra to share.

[The Professor]

Smoke a cigar. Pete has a few extra to share.
Ha! If only ... gotta clean the house for a guest tonight and pack for travel tomorrow. :hn

At least I'll get to sleep on the plane. :rolleyes:

[BigFrank]

lame...Notice Left, October 23, 2009, 10:04 am

No...

[icehog3]

.

Stay off of it as long as ya can Tom. Ya dont wanna re injure or injure yourself even more brother. grab a tennis ball or a lacrosse ball and some icy hot dig into that bastard and slather it up!!! Then take 4 ibuprofen and call me in the morning :r:r

Good advice, Dr. Frank...thank you Brother. :)

[PeteSB75]

lame...Notice Left, October 23, 2009, 10:04 am

No...

Sorry man. I'll pick it up tomorrow. They don't leave packages here.

[Mugen910]

Good advice, Dr. Frank...thank you Brother. :)

Runners use a massage stick (www.thestick.com)..that helps really work hamstrings from easy angles. If you have a mini basket ball or mini soccer ball..rolling ontop of that works well also.

*update on me*
Been working out...nothing crazy...
Posted via Mobile Device

[BigFrank]

Sorry man. I'll pick it up tomorrow. They don't leave packages here.
Who said it was a package for you?

[PeteSB75]

Who said it was a package for you?

The slip in my mailbox...

The package I got when I went to the post office today:

http://img101.imageshack.us/img101/6342/001cu.jpg

Thanks a lot man! Looking forward to trying out the chalk on my deads and cleans.

Had a great workout this morning. PR day for me in squat and dead - first time I've ever done an actual 1RM. Squatted 315x5,335x5,345x5 (PR). Deadlifted 275x2,315x5 (previous PR at 2 reps), 365x1(new PR) took me three tries to get it up, but it felt great to do it.

Done after that, stretched and went home to shower/eat.

[icehog3]

Congrats on the super squat day Pete! :tu

[JohnnyKay5]

animal packs.. great stuff

[zemekone]

today 100 pullups in less then 30min and jiu jitsu...

[icehog3]

Attaboy, Gerry! :tu

[zemekone]

Attaboy, Gerry! :tu

im just trying to matter...

[icehog3]

im just trying to matter...

You always do. :)

[zemekone]

You always do. :)

:D

[icehog3]

:D

Ganz says "Woof"!

[BigFrank]

Glad everything made it safe Pete. Gun show yesterday at the gym, might burn up some assistance / shoulder work today unsure right now.

[PeteSB75]

Deloading chest and biceps today. Hit some flat bench, incline dbs, cable flys and finished off with some 21s. Light days always seem to go so fast.

[BigFrank]

Squatting today, felt terrible. Back got nasty tight and was all over the place hitting depth.
I think starting next week I am going back to box squats while training alone.

Note to Dokk. 315 for reps with bands is nasty...had double lights on tonight, after heavy squats at it was intense.

[icehog3]

Hope the box puts you back in the groove, Frank.

Did rows for the first time since pulling my hamstring. A little tight, but I was still able to go 6 plates on the Tbar for sets of 8. Finished with dumbbell rows and pull-ups. Decided to switch back from the White Flood to the NOExplode for at least one cycle, I haven't been on NOExplode for probably a year. Feels like the first time. :r

[Rkyro]

Woah, a gym thread. How have i overlooked this. Let me jump right in ; )

Started another bulk about 4 weeks ago in an attempt to put on some more muscle.
Today was Chest & Tris I still felt alittle tight from Back & Bi's yesterday morning. I took me a good 3 light sets to finally warm up. Flat Bench went well with 245lbs as my working sets. Moved on to smith incline, chest press and flys. Working sets for tris went with 100lb skull crushers, two arm dum extensions and dips.

[Rkyro]

Hope the box puts you back in the groove, Frank.

Did rows for the first time since pulling my hamstring. A little tight, but I was still able to go 6 plates on the Tbar for sets of 8. Finished with dumbbell rows and pull-ups. Decided to switch back from the White Flood to the NOExplode for at least one cycle, I haven't been on NOExplode for probably a year. Feels like the first time. :r

I remember the first time i tried no explode, Boy does it give you the jitters. It had me seeing black spots the very first time i took it

[GhostRyder]

Marathon #2 in the bag. Looking forward to my return to the gym later this week. Once I can bend my legs again that is..

[icehog3]

I remember the first time i tried no explode, Boy does it give you the jitters. It had me seeing black spots the very first time i took it

You best not even try White Flood then! :r

[PeteSB75]

Deloading week continued with some back work today. Cable low rows, barbell rows, lat pulldowns and finished up with some tricep work, doing skull crushes, close grip press and bench dips.

[The Professor]

Just cardio and abs today -- pulldown abs, rope crunches, & db standing oblique raises. 3-4 sets each at the working weight.

Feel like I'm coming down with something. Maybe it's just the smokey casino and traveling that's catching up. Probably should have deadlifted the sick outta me today. If I'm still feeling "off" this afternoon, I might head back in for DL medicine. ;)

[icehog3]

Feel better Dokk. :)

[DavenportESQ]

I took the past few days off because I had been hitting it hard for 6-8 weeks and wanted to change up my sets and reps.

Today

Flat Bench

5x10@275 on the bench.

Just really happy with my work capacity right now. Seemed a lot of that extra warm up sets of 20-15 reps really paid off. I felt energized and think I could have added another set.

I also noticed that I did my workout much faster, included more assistance/support exercises. Just really juiced about progress

I plan on using this 5x10 for about 4-5 weeks. Then probably start working down into 8's then prob. down to 5's and maybe after christmas set up for some 3 rep maxes We'll see how everything goes

[icehog3]

Kickin' ass, Dave! :tu

[BigFrank]

Just cardio and abs today -- pulldown abs, rope crunches, & db standing oblique raises. 3-4 sets each at the working weight.

Feel like I'm coming down with something. Maybe it's just the smokey casino and traveling that's catching up. Probably should have deadlifted the sick outta me today. If I'm still feeling "off" this afternoon, I might head back in for DL medicine. ;)
Go sit in the sauna with a gallon of water ( add some gatorade powder to it ) and sweat that **** out. Don't walk outta there till the gallon is gone.

This may seem totally random but, I had the ick last year ( Tom did also if I remembers, we both were big babies about it a lot of tissues needed ) anyways, someone told me to do that. I thought it was bullshit then after 2 weeks of feeling the ick, I did it. Sat in the sauna for about 2 hours. Pounded a gallon of water with some pedialyte mixed in it. Went home slammed some nyquil and went into a 10 hour coma. Woke up felt like a million bucks. Ick was officially gone.

[The Professor]

Go sit in the sauna with a gallon of water ( add some gatorade powder to it ) and sweat that **** out. Don't walk outta there till the gallon is gone.

This may seem totally random but, I had the ick last year ( Tom did also if I remembers, we both were big babies about it a lot of tissues needed ) anyways, someone told me to do that. I thought it was bullshit then after 2 weeks of feeling the ick, I did it. Sat in the sauna for about 2 hours. Pounded a gallon of water with some pedialyte mixed in it. Went home slammed some nyquil and went into a 10 hour coma. Woke up felt like a million bucks. Ick was officially gone.
Hmmm ... may be a use for the "princess gym" after all. :hm

Thanks for the tip, Frank. I may go do that here this evening.

[icehog3]

Go sit in the sauna with a gallon of water ( add some gatorade powder to it ) and sweat that **** out. Don't walk outta there till the gallon is gone.

This may seem totally random but, I had the ick last year ( Tom did also if I remembers, we both were big babies about it a lot of tissues needed ) anyways, someone told me to do that. I thought it was bullshit then after 2 weeks of feeling the ick, I did it. Sat in the sauna for about 2 hours. Pounded a gallon of water with some pedialyte mixed in it. Went home slammed some nyquil and went into a 10 hour coma. Woke up felt like a million bucks. Ick was officially gone.

I know my plan if I get the crud again, Frank. :)

[The Professor]

I just tried it. I couldn't make it to the end of the gallon for a couple of reasons. (1) I was feeling a little pukey from all the liquid. (2) my heart started beating in such a way that I felt my body was telling me I'd reached my upper limit. I think I was in there something like 40 minutes. I wish it was a steam room and not a dry sauna, though. steam would have cleared out that gunk in a jiffy.

I'll report back on my results tomorrow....

[BigFrank]

I always sweat nasty in a sauna. Never been in a steam room before.

[PeteSB75]

I've never tried a sauna. Used the steam room many times though, and it's heavenly.

Anyway, deloading shoulders today - almost ready to get back to lifting again. DB press, upright row, side/front/press superset. Finished off with some leg raises. Would have done more abs, but I was late getting in to the gym this morning.

[PeteSB75]

Last day of my deloading week today, legs. Squat and Dead, though I don't know how much deloading I really did today, squatting at 265 and deadding at 285... Good lifts though. Start volume week tomorrow.

[icehog3]

Off day from the gym for me...good timing, my lower back is kinda tweaked again. :mad:

[BigFrank]

Off day from the gym for me...good timing, my lower back is kinda tweaked again. :mad:
sorry to hear Tom. Been down that road before. Sucks big time feeling your pain.
:(

[The Professor]

Tomorrow morning is going to be interesting. I keep having coughing fits ... especially later in the day/evening. Hopefully I can keep things calm enough to do some squatting.

[icehog3]

Tomorrow morning is going to be interesting. I keep having coughing fits ... especially later in the day/evening. Hopefully I can keep things calm enough to do some squatting.

I have done lots of "coughing workouts" over the years. I get a few looks, a few concerned questions...and often feel better afterwards. ;)

[PeteSB75]

Hope you're doing better today guys.

First day of volume week for me, flat bench at 155x12,12,12, incline dbs at 60x12,10,10, cable flys and finished off with some 21s. I was totally spent.

Got home, in the shower and my arms were so tired I had a tough time shaving... Good times!

[The Professor]

I have done lots of "coughing workouts" over the years. I get a few looks, a few concerned questions...and often feel better afterwards. ;)
I didn't go this morning, Admiral. Perhaps tomorrow. I was just coughing so bad last night that I couldn't stand the thought of going in this morning. Perhaps an uninsured visit to the doctor's is in order.... :td

[icehog3]

I didn't go this morning, Admiral. Perhaps tomorrow. I was just coughing so bad last night that I couldn't stand the thought of going in this morning. Perhaps an uninsured visit to the doctor's is in order.... :td

When does your insurance kick in, Dokk?

[DavenportESQ]

I didn't go this morning, Admiral. Perhaps tomorrow. I was just coughing so bad last night that I couldn't stand the thought of going in this morning. Perhaps an uninsured visit to the doctor's is in order.... :td

Me either, I hurt my hand yesterday playing in a football game. ITs all swollen and can barely move mother thumb....Gosh I'm such a wuss...my 18 yr old self would kick my ass today!

[The Professor]

When does your insurance kick in, Dokk?
One more month. :hn

[icehog3]

Me either, I hurt my hand yesterday playing in a football game. ITs all swollen and can barely move mother thumb....Gosh I'm such a wuss...my 18 yr old self would kick my ass today!

Just wait, Brother. ;) :r :r

[icehog3]

One more month. :hn

Hope it clears up before you need a doc, Dokk.

(Who's there?) ;)

[The Professor]

Hope it clears up before you need a doc, Dokk.

(Who's there?) ;)
Okay ... that made me chuckle. :p

[icehog3]

Okay ... that made me chuckle. :p

:D

[PeteSB75]

Some back volume work this morning. T-Bar rows, lat pulldowns, HS low rows. Finished up with some supersetted tri work - skull crushers, close grip press, and bench dips. These volume days are kicking my azz.

[GreekGodX]

Had one of the best moments in gym history today. I was warming up and this very attractive 20 somthing year old (girl 1) walks up to her equally attractive 20 something year old friend (girl 2) on the elliptical machine. Girl 1 starts rubbing Girl 2's glute's and says how nice they are. Girl 2 responds that feels really good. Girl 1 gives girl 2 a nice smack on the rear and says it is so nice I cannot resist. Girl 2 laughs and says that feels too good. Then they laugh and the experience is over.

I was dead stopped in my tracks just watching this go down. It only lasted at the most a minute, but I wondered if A. They knew people could hear them and B. Thank god I could hear them :D

[BigFrank]

Damn, I woulda had to run into the bathroom and not waste the wood...

Benched tonight. Flat then some incline. 395x3. I had some extra reps in me for sure but I figured better save some up. I benched on Fri., but I'm training with an older powerlifter now twice a week so had to change things up again.

I stopped training with a few of the jackass a few months ago, but the new gym has a few seasoned powerlifters that work out there. One of the guy has a 750 bench, and grand squat. So I think I'll settle down there for awhile.

I squatted out of the monolift (dokk ) and it kicked ass. been awhile since I squatted out of one. Really makes me hate walking the weight out.

[Chris.]

holy crap! I would have loved to see that in my gym!

[The Professor]

Damn, I woulda had to run into the bathroom and not waste the wood...

Benched tonight. Flat then some incline. 395x3. I had some extra reps in me for sure but I figured better save some up. I benched on Fri., but I'm training with an older powerlifter now twice a week so had to change things up again.

I stopped training with a few of the jackass a few months ago, but the new gym has a few seasoned powerlifters that work out there. One of the guy has a 750 bench, and grand squat. So I think I'll settle down there for awhile.

I squatted out of the monolift (dokk ) and it kicked ass. been awhile since I squatted out of one. Really makes me hate walking the weight out.
I shed a tear of joy.

Haven't been to the gym since before I got sick. I hope I can hit it once or twice before I leave for Chicago next week. Leave for DC this Friday, though, too. :(

I can't wait for December 7th -- all the traveling will be done and I can get serious about my training again.

[icehog3]

Benched tonight. Flat then some incline. 395x3. I had some extra reps in me for sure but I figured better save some up.

Kickin' some ass, Frank! :tu :D

[BigFrank]

I shed a tear of joy.

Haven't been to the gym since before I got sick. I hope I can hit it once or twice before I leave for Chicago next week. Leave for DC this Friday, though, too. :(

I can't wait for December 7th -- all the traveling will be done and I can get serious about my training again.
How long you in DC for?

Kickin' some ass, Frank! :tu :D
Thx brother!

[The Professor]

How long you in DC for?


Thx brother!
Just the weekend.

[PeteSB75]

Volume shoulder day for me. DB OH Press, Upright Rows, Front/Side Lat raises and finished off with some ab work.

[BigFrank]

Got home from doctors I have a viral cold. Pointless to even go to the Dr.'s he said get some advil. muceniex (sp?) fluids and go to sleep. Sleep hardest part. No pulling tonight resume program on Monday. Might sauna it up tomorrow. No weight loss or anything crazy. 251lbs... lol Bodyweight is stuck right at 250 regardless of how crappy I eat. Which I guess is good. 7-8 pounds of weight to cut before a contest.

Theres a push pull contest about an hour away week before thanksgiving. I may compete. If not I will be there, guy I train with is a judge at it. Nothing huge, but might be a decent comp to hit.

Talked to a guy last night on the phone. He said he only pulls every other week, but squats heavy every week. something new to think about.

[icehog3]

Hope you feel better by Monday, Frank.

Hit chest hard today, following it up with a hockey game tonight.

[Chris.]

Hope you feel better soon Frank!

Had a good workout today. Bench, power cleans to overhead press, shrugs, lots of ab work, back extensions, pec flys, and cardio. My abs and lower back are really feelin it right now.

[BigFrank]

Hope you feel better by Monday, Frank.

Hit chest hard today, following it up with a hockey game tonight.
Yea hoping it clears up the next two days for sure. Good luck at HOOOKEY ( canadian impersonation )
Hope you feel better soon Frank!

Had a good workout today. Bench, power cleans to overhead press, shrugs, lots of ab work, back extensions, pec flys, and cardio. My abs and lower back are really feelin it right now.
Next time you work out. Do your power cleans first, but do them low weight and high rep for a good warmup. Does a good job getting your body fired up.

[Chris.]

I'll try that! They sure do get my heart rate up! I love power cleans, but I hate em. lol

[BigFrank]

I'll try that! They sure do get my heart rate up! I love power cleans, but I hate em. lol
They do the same for me also. I was always worried about getting gased doing them. But I usually just put 135 on the bar and do 3-4 sets of 10 reps. After that im soaked.
Cleans are good for ya get ya a big upper back and traps.

[DavenportESQ]

They do the same for me also. I was always worried about getting gased doing them. But I usually just put 135 on the bar and do 3-4 sets of 10 reps. After that im soaked.
Cleans are good for ya get ya a big upper back and traps.

The only problem about doing high rep cleans are when you become tired and your form goes make sure you do not jeopardize your back to get extra reps..

Weirdly for me *Maybe its because I have done them for a long time* but I feel like I actually use better technique when I use heavier weight. I think when I am warming up I am not really focused, and I almost do like a muscle up mix reverse curl, upright row clean mix...

I actually prefer to do snatch pulls because I feel the technique is easier, and you have to do use good technique to be able to do it

[PeteSB75]

Spin this morning. Been a while since I've gone and with a different instructor. Really kicked my a$$.

Hope you're feeling better, Frank.

[BigFrank]

The only problem about doing high rep cleans are when you become tired and your form goes make sure you do not jeopardize your back to get extra reps..

Weirdly for me *Maybe its because I have done them for a long time* but I feel like I actually use better technique when I use heavier weight. I think when I am warming up I am not really focused, and I almost do like a muscle up mix reverse curl, upright row clean mix...

I actually prefer to do snatch pulls because I feel the technique is easier, and you have to do use good technique to be able to do it
Ya I agree with ya there definitely. That's part of the reason I'm using such light weight. Snatch grip is a little uncomfortable for me. A lot of times, I will do hang cleans to cut out part of the lower body movement. I've been doing them at least once a week now, and my GF said my traps and neck were getting bigger so, I think I might be onto something here LOL!!!

[Chris.]

They do the same for me also. I was always worried about getting gased doing them. But I usually just put 135 on the bar and do 3-4 sets of 10 reps. After that im soaked.
Cleans are good for ya get ya a big upper back and traps.


lol, I just do them with 105-115lbs. I try to increase weight on each set, but by the time I get to the last one, I'm worn out. lol I noticed last time I did the power clean-overhead press that my traps killed me for like 4 days! I'm really hoping to increase their size and definition. I've never been a fan of hang cleans for some reason...

[icehog3]

What do you do when you wake up with a massive Guinness and Jameson hangover?

Heavy back workout, of course. But I'm glad it's over. ;) :r

[PeteSB75]

What do you do when you wake up with a massive Guinness and Jameson hangover?

Heavy back workout, of course. But I'm glad it's over. ;) :r

Sounds good to me :tu

Final day of my volume week today, doing some squats and deads. Doing squats at an appropriate weight for larger numbers of reps really takes it out of me like nothing else does. I could barely dead, I was so beat after. Anyway, squatted for 245x10,255x10,265x10, then deads for 275x5, 315x1. Had every intention of going for 8-10 reps at 275 and I barely made it through 5. Figured since I couldn't make it through the volume at 275 I would go heavier and do low reps. I barely got the 315 up and couldn't get up the second rep. Decided I was done for the day, walked on the treadmill for a bit, stretched, and went home. Dunno if it was the squats, my general stress level, spin yesterday, whatever. Just beat as hell. Oh well, heavy chest day tomorrow. Looking forward to it :ze

[icehog3]

Have a good one, Pete! :tu

I am off the gym tomorrow after 7 straight days...looking forward to that! :r

[DavenportESQ]

I hit it hard on sat. I have been doing some T bar rows, decided to switch it up and work some bent over rows..I am sore..I dig it need more work with these on my pressing days

[icehog3]

I hit it hard on sat. I have been doing some T bar rows, decided to switch it up and work some bent over rows..I am sore..I dig it need more work with these on my pressing days

I love to row! :D

[PeteSB75]

Not sure what's going on with me. Either I am more tired overall lately, or I am getting much better intensity in my workouts, because I am upping weights, but I am just beat as hell after, and am not getting through as much of the workout as I expect to.

Anyway, heavy chest today, bench for 185x5, 195x5, 205x2(PR Reps), then incline DB at 80x5x2. Tried to go a third set of incline presses, and just couldn't get the damn things up after I got in position. Decided I was done with chest for the day, did some bar curls at 85x5, 90x5, walked, stretched and went home to shower.

[The Professor]

First day in the gym in two weeks. Took it easy after literally dreaming of squatting last night. :r

Box squats
45 x 5
95 x 5
135 x 5
185 x 5
225 x 4

Added monster-mini band...

225 x 3

Took out boxes, upped to "light" band (+70lbs @ top)

225 x 3
275 x 1, 1, 1

Decided I wanted to do some banded deadlifts after that; so I got the "light" band on there real tight/stretched. I'm guessing that it added over 100lbs at the top ... probably more like 120-140 given that they add 180 to a bench press when doubled over and about as tight as they were on this.

135 x 5
225 x 5
275 x 4
315 x 3
365 x 0 -- couldn't straighten out all the way at the very top
365 x 0 -- same thing. legs were locked out; but it wasn't legal.

Took the bands and the 25s off and was gonna rep out 315; but did 2 reps and realized that my body had enough. :r

Finished off with 4 sets of pull-down abs.

Felt good to be back. I'll do some upper back and arms stuff tomorrow ... maybe some DB chest work. Sadly, I'll be traveling Wednesday through Sunday and won't be able to lift until next Monday. :td

Happy lifting to all! :ze

[icehog3]

Glad you got back in Dokk....too funny, I dreamt of lifting last night too.

Pete, are you get many rest days in?

[PeteSB75]

Pete, are you get many rest days in?

I am on a 4 day/week rotation, one week each volume, heavy, light. I will usually try to go to spin at least one of the other days, sometimes two, so I get 1-2 rest days every week, sometimes 3. I also took a week completely off about a month ago.

I'm getting good lifts, but both yesterday and today I was completely spent before the end of my workout, which is unusual for me. I have been going with more intensity, especially on heavy days, since I only will go heavy on a given area once every three weeks.

It's only been the last two workouts that I have noticed it, volume legs yesterday, heavy chest today. I'll take tomorrow off and go heavy back on Wednesday. I also wonder if my light days have maybe been more medium than light... I'm not sick *touch wood* and I've been getting normal sleep for me - about 7 or 7.5 hrs/night during the week.

[icehog3]

I am a firm believer in "listen to your body", Pete. If you have had a couple workouts in a row where you felt like you ran out of gas early, might not be the worst thing in the world to throw in a couple extra rest days over the next couple weeks.

[GreekGodX]

I am a firm believer in "listen to your body", Pete. If you have had a couple workouts in a row where you felt like you ran out of gas early, might not be the worst thing in the world to throw in a couple extra rest days over the next couple weeks.

I agree with you Tom. Even more so if you are at the gym and you feel like you aren't 100% for a lift stop there. In the same sense you feel you can bust out a few more reps or another set why not take advantage? Listening to your body is a very important part of this game.

[BigFrank]

Squats tonight.
550x3
assistance crap then bounced.

We used a different bar, was much larger in diameter and I have a tough time getting it set up on my back. Other than that things went decent. Used my new knee wraps on the final set. Did a half ass wrap job but they were nice.

[Chris.]

geeze! I could'nt stand with 550 on my back!

[The Professor]

Squats tonight.
550x3
assistance crap then bounced.

We used a different bar, was much larger in diameter and I have a tough time getting it set up on my back. Other than that things went decent. Used my new knee wraps on the final set. Did a half ass wrap job but they were nice.
Nice. We have a fatter-than-normal bar and I have the same complaint. I've adapted to it by this point; but I long for the day I can use something like a Texas Power Bar. :dr

[DavenportESQ]

nice little chest/back day

275x8
275x8
290x8
290x8
305x8

Bent over rows
Dips
Some sort of chest press machine
Incline DBS

[BigFrank]

Nice. We have a fatter-than-normal bar and I have the same complaint. I've adapted to it by this point; but I long for the day I can use something like a Texas Power Bar. :dr
We talked about it last night. Buddy was telling me with the small to large bar diameter guys tend to have trouble sitting it on their back. So to overcompensate they let there upper back get loose. Something to think about when you use a real squat bar. Stay tight!

[PeteSB75]

Back today, nothing amazing - but I felt ok. Didn't drop off like I did last couple of workouts. Gotten a bit more sleep last few days, so maybe that helps some. Been tired as heck lately - it's a bit weird to me, being tired and crawling in bed at 9ish and going right to sleep, but I think that I need to do that for a bit. Did bent-over rows, lat pulldowns, HS low rows and finished up with some dips.

[Chris.]

I've been having the same problem pete. I need at least 10-11 hours of sleep to feel rested lately. Thing is, it's hard for me to get that much. I usually can only get 6-7.

[PeteSB75]

I usually manage between 7-8 night before off days, and 6-7 before lifting days, since I am at the gym at 5, so up by 4:40 or so (up by 5:45/6 on off days). But since I am usually not home from work until almost 7 (hour commute each way), in bed by 9 barely gives me time to digest my dinner. Maybe I should skip dinner and get in bed by 8 every night :tf

[Chris.]

Maybe just eat a smaller dinner?

[DavenportESQ]

I've been having the same problem pete. I need at least 10-11 hours of sleep to feel rested lately. Thing is, it's hard for me to get that much. I usually can only get 6-7.

THe harder I push myself the longer coma I go into when I sleep...

But I get better sleep. I feel mentally better, physically sore. I know I got some good work..

The hardest thing for me is when I lift I crave food like a junkie..I never thought about this, till Tom was telling me he craves red meat when he lifts a lot...My red meat intake is substantially more when I start lifting heavier...I think its my primal instincts kicking in:r

[PeteSB75]

I'm not a big red meat eater, usually not more than once a week. But I will have chicken, turkey, pork or fish every day. I definitely eat more when I am lifting, and more still when I am consistently lifting heavy.

[BigFrank]

I hear ya on the red meat. I try to eat red meat at least once a day. Granted doesnt always plan out like that, but I try to eat enough.
Pressed last night.
405x4 ( first two went quick last two were slow and painful )
Incline
Swiss bar Presses ( First time ive done these, only went to 225, but Felt a lot more in me really enjoyed the movement)
Tricep Ladder

[PeteSB75]

Good workout this morning. Press for 115x5,135x4,4(Tie PR), Upright Row for 115x5,5,5, Shrugs for 320x5,360x5,5 and finished off with some strap leg raises. Good times.

Now going to see a different doc about my knees. Wonder what he'll say about my heavy squat day tomorrow...