View Full Version : tex injury log...and lifting tooo
run a log on another site but im on here all the time so i figured what the hell....
bodyweight 236 today
squats...warmup then singles....405x1,455x1,500x1,1,...put my suit on and unracked 585 but hurt my back on wed and it didnt feel good walkin out so i racked it
rack pulls (just below knee level) 315x1,405x1,495x1,585x1,605x1
foam rolled the shit out of my lower back and hams and now i gotta eat til i puke then eat some more.....
Nice to see your putting on the lbs !! :)
ya my suit was nice and tight today.....you could see the perfect outline of my cack n balls.....lol
shoulders + upperback
standing overhead press barx20, 95x15, 115x10, 135x8, 155x8, 175x5, 185x5
side raise 20lb'r x 25, 25x20, 30x20
neutral grip chins bwx10, +10x10, +10x10, +25x8
widegrip cable row 130x10, 175x10, 205x10, 230x10
facepulls 160x20, 160x20
took 40 minutes....bodyweight 233....
slacking on the logging...
incline close grip bench started @ 135 and did sets of 3 up to 245. 5x10@ 135
circuit of widegrip cable row(175lb), tri pressdown(175), barbell curls (95lb) 3x15 each
facepulls 3x20 @ 160
bodyweight 236..
ghr 4x10
rack pulls
135x15,225x10,315x5,405x3,455x3,495x3,545x3,585x3, 605x2
foam rollllllllllllllllllllllll
hanging leg raises 3x20
bodyweight 236....
Love the foam roll - I'm now using PVC pipe , hurts so much more :)
ooooh....that sounds brutal.......im gonna get a stick of 10" ductile to roll my back with just to one up you :) seriously tho....what diameter are you using...3-4 inch?
I think it’s 3” . If you do end up getting some pipe just make sure you wrap it with hockey tape so it doesn’t slide out from under you :)
I’m also using a tennis ball for my shoulders but looking for an Indian rubber ball. Is it still politically correct to call it that ?
incline close grip bench , warmups and then sets of 3 up to 245, 3x10@185, 1x25@ 135
circuit of close grip cable row(205), tri pressdown(205), bb curl (95), 4x10 each
facepull 145x25
bodyweight 237....
good mornings!! barx15,95x10,135x10,225x10,275x5,315x5,365x3,405x1 ,1,1 315x10,225x10
leg press 12 plates x 10, 15, 15, 20
ghr 4x10
hanging leg raise 3x20
havent done good mornings in a while but they felt pretty good...
scale at the gym got calibrated.....soo my weight is actually 241....pretty goddamn happy about that....
standing overhead bb press barx20,95x10,115x3,135x3,155x3,175x3,195x3,225x0 almost locked it out... 5x10@135
seated smith press 4x10@135
side raise 4x10@ 40
facepull 145x10,175x10,205x10
bodyweight 242.....
arms!
superset rolling db tri ext and db curls 4x10 each weights went like 25,35,50,60
superset oh rope tri ext and rope curls 4x10 each 145lbs
superset bb 21's and oh db ext (single db) 4 sets each 21 reps obviously for the 21's and 10 reps for the oh ext.. 55lb for the curls and 60,70,80,80 for the ext.
arms fried....bodyweight 242......dont usually have a dedicated arm day but i figure bigger arms will help my bench out.....supersetted to reduce my time in gym....
home workout today 1 leg box squats w/ full deload(18" box) 10x3 @ bodyweight
30" box jumps 5 minutes
1 legged box squats are evil....stole this from a guy on another board....i will be adding weight very slowly....
floor press 12x3 @ 225, 1x17@195, 1x24@135
db row supersetted with the floor press 12x5@90
facepulls 1x20@205,1x8@250,1x15@220
dropped to 238 :(
hadnt done floor press in a while so kept it kinda light and just focused on exploding off the floor
ghr 3x10
concentric good mornings ( starting from belly button height)
barx20,95x10,135x10,185x5,225x5,275x3,315x3,365x3, 405x3,455x3,500x3 booooooom.....just destroyed the 500.....will be going for 525-550 next time
leg press 10 plates 2x30 45 sec rest between sets
hanging leg raise 2x30 45 sec rest between
242?!
had a bit of flu last week and then i got some t400 that crippled me....back at er tho
bench press barx20,95x15,135x10,155x10,185x10,205x10,225x5x5,1 35x20
oh rope ext 115x4x10
seated db press 5x10@50
bent rear laterals 35x10,45x10,55x10
felt weak today......guess thats what 10 days out of the gym with flu will do tho...weight still hanging at 240 tho.....flu or not i ate like a fiend....
chins/bb row superset
warmups then 8x3 @ bw + 25/8x5 @ 225 then 3x8@ bw/3x15@ 135
facepulls 1x10 @ 145, 1x10 @ 205, 5x8@ 250
bw @ 240..... i like supersetting the chins and rows....must not have used enough chalk cuz i left a nice bit of skin on the chin bar....
lower me
ghr 3x15
concentric good morning ( bar suspended at belly button height)
barx15,135x10,225x10,275x3,315x3,365x3,405x3,455x3 ,495x3,525x1,545x1
leg press 12 plates 3x20 supersetted w/ hanging leg raise 3x20
bodyweight 236
pumped with the 545 and it went up quick....in 2 weeks im going for 585....will start posting vids
light benching...
flat bench 2x12@ 185
close grip 2x12@ 175
incline 2x12@ 135
superset bb curls and swiss bar curls 95lb each 3x10
weight @ 236
shoulders/tris
standing oh bb press 2x6 @ 185, no rest 135x15
front lateral raise 2x10 @ 40lb db
side lateral 2x10 @ 50lb db
rear lateral 2x10 @ 60lb db
oh rope tri ext 2x10@ 145
tri pressdown 2x8 @ 250
weight @ 236
de bench
9x3 with 3 diff grips 3x3@135,3x3@155,3x3@175
palms facing db press 40x20,50x20,60x15
reg park press 40x15,50x10,60x10
tri pressdown 205x15,235x15
db curls 40x15,50x15,60x10
facepulls 2x15@ 160
body weight 236.....havent done a dynamic day for bench in a while as it usually destroys my shoulders with the high rep speed.....
lower me
ghr 3x10
concentric good mornings!
barx15,135x10,225x10,315x5,365x5,405x3,455x3,495x3 ,545x5,585x0....should have just did a single with the 545.....was out of juice for the 585....next time!
pullthroughs 5x15 @ 145
body weight 236
got kicked out of my gym today.....its a goodlife.....head trainer interrupted my last workset to tell me I had to use less weight from now on or cancel my membership....he was mad cuz all the bars in the place are bent from my squatting and pulling....i called him a chickenshit goof and left....after i finished my last set
powercleans!!
5x10 @ 135, 1x3@155,1x3@185,1x3@195,1x3@215, 1x3@ 225
bodyweight 236
Hopefully you have another gym nearby.
How do you feel about Romanians vs the good mornings?
i use them as an accessory from time to time, they are great! I prefer the good morning for max effort work tho.....seated, concentric and regular ole good mornings.....and there are a few gyms in my area so no biggie.....now that ive thought about it, getting booted from a gym for being too strong isnt such a bad thing :)
I've never tried them seated.
i really like the seated version..try it sometime!
some light benchin for my aching shoulder
flat 2x12 @ 195
close grip 2x12 @ 185
incline 2x10@175
facepulls 2x20 @ 145
rope curls 2x15 @ 145
weighed 235
Dropped almost 10lbs ?
Are you getting any special work done for your shoulder ? Massage or Acupunture ?
i was sick for a bit and dropped 6lbs....im rolling out the shoulder daily but i think im gonna start boxing again a few times a week.....i find my shoulders feel waaay better when im doing heavy bag work....havent lost any strength on my lower me stuff so im not worried about the weight loss.....will be adding in homo milk and more meat to get my bodyweight up again tho :) 6'4" and 235 with a 79" reach makes for a super long bench stroke....how are your shoulders holding up??
Mine are doing alright. Bench is increase with limited shoulder pain so I believe the deep tissue's once / twice a week are helping. I've been slacking on rolling them , but I will pick that up too.
But in all honesty I think I'm done with powerlifting.
what are you gonna do now?? more physique related lifting or something else all together?
Something like that yes. Getting older so training for general health would be best and much easier on the joints dropping 20-30 lbs could make life easier. I just love lifting heavy shit and taking a break is hard enough :)
Who knows I'll have to sit and give it some thought
i hear ya....big decision....maybe a break is good tho...
oh pressin
standing oh bb press
3x3, 150,170,190
5x10 @ 115
bradford press 3x10 @ 95
flat bench 2x10 @ 215
close grip 2x10@ 185
incline 2x10 @ 165
decline 2x20 @ 135
ghr 3x10
rack pulls 135x10,135x10,225x10,275x10,315x5,365x5,405x5,455x 5,495x5,545x3, 405x19
hanging leg raise 1x38
quick workout....in and out in less than 30.....
shoulderssss..
rotator work...
standing oh bb press 3x5 @ 145,170,190 then 5x10@120
side lateral raise 3x15@ 40
rear delt 2x15@50
bradford press 2x10@ 95
tri pressdown 2x30@ 115
flat db press, 30x10,40x10,50x10,60x10,70x10,80x10
standing oh db press 3x10@ 50
seated oh db ext. 8x8 @ 60 20 sec between sets
bb curl 8x8 @ 90 20 sec btween sets
took a week off....bodyweight @ 237
no gym but i managed to get some upper back work in when i took my kids to the playground....
neutral grip chins 5x10, wide neutral grip chins 1x10....wide grip sucked....shoulderr made a nice popping sound...not painful but cant be a good thing
lower me...
rack pulllllls 135x15,15, 225x10, 315x10, 365x5, 405x5, 455x5, 495x5, 545x3
box squats 225x10, 275x10,315x10,365x5,405x5,455x5, 315x22
hanging leg raise 3x20
knee was sore from showing off playing basketball.....but happy with the box squattin as i havent done it in a while.....bodyweight @ 237
Have you seen those "box" setups some of the big boys are using that look like a padded reverse V?Looks a lot safer.They don't go as deep though.
dont think ive seen it...ill have to check it out...always into tryin new things...
Check the TNation latest articles.
nice! havent been on that forum in a looooong time.....theres a lot of good info there.......
bench work
close grip w/ 2 second pause
5x3 @ 225 superset w/ chins 5x5
close grip no pause
10x10 @ 135...explosive reps....60 seconds ebtween sets
pendlay rows
135x15,185x10,225x10
incline db press
45x25, 50x15, 50x15
weight still hanging around 238.....
bench stuff
palms facing flat db press 3x15 @ 75
reverse grip bench 3x5 @ 185, 5x10 @ 135
chins 3x10
pendlay rows 3x15 @ 135
holy ****ing shit......ME lower
high box squat (just above parallel)warmups then 315x3,365x3,405x3,455x3,495x3,545x1,585x1?!?! knee wraps and belt only.....thats a ****ing pr right there....
track pulls from mid shin 3x20 @ 225 oh grip, 30 sec rest between sets
body weight 236
Impressive.Get off the throne with 585.
close grip floor press- warmups and triples thru 245. 5x10@ 135
chins 3x5, 17x3
quick workout.....supersetted the chins with the floor press from warmup thru finish....
very nice squat . i see 600 coming up soon :)
tomorrow morning im gonna do it!
been slackin/recovering
1 board press-barx15,135x10,155x5,175x5,195x5,215x5,225x5,245x5, 265x5 12x3 @ 225 2x25 @ 135
superset chest supp rows 10x5@ 3 plates
slacking on the log......been doing a lot of high rep slosh pipe work,crunches, chins, pushups and heavy bag work.....knee is acting like a whore so no squatting for a bit.....
goals have changed for the next bit....more boxing related training but i will do a 1 day a week max effort type workout for upper and lower(295 flat bench and 605 squat last week)....
20 minutes heavy bag
4x50 slosh pipe presses
100 crunches
bodyweight a lil over 230
my cardio is actually pretty good....surprising to me.....and ive got my bp to 105/65
25 min heavy bag
pushups 1x110 1x100
crunches 1x120
bench,squat and deadlift day! in and out in 1 hour 15 min.....
bench press barx15,95x10,135x10,155x5,185x5,205x5,225x5,245x5, 225x5,185x12,135x25
box squat barx10,135x10,225x10,315x5,365x5,405x5,455x3,495x1 ,545x3
deadlifts(medium wide stance) 225x1,315x1,365x1,405x1,455x1,495x1
my scale at home is waaaay off.....weighed in today @ 222
yeah i need to get a decent scale.....on another note...do you have any pics of your ghr setup?? you gave me a link to one before but it didnt work....
25 minutes heavy bag
60 crunches
60 knuckle pushups
standing oh db press 3x15
oh db tri ext 3x20
hammer curls 3x15
cut carbs, caffeine and weed :(
Try to get you a pic this weekend.
thanks bro!
15 minutes speed skipping
15 minutes heavy bag
70 pushups
70 crunches
3x12 standing db press
3x25 standing oh db ext
3x15 alt db curl
feel awesome and starting to lean out......found a rack just need to save a bit of $$.....lower carb thru the week(less than 150) and friday gets cheat meal
25 min heavy bag
4x30 alt db floor press
2x30 db row
( i only have 1 40lb db right now...ghettttooooo)
neutral grip chins 5x10
25 min heavy bag
80 crunches
3x20 standing oh db press
ahhhhh i see now......thanks a lot cog!
If the pics don't show enough let me know.That bag rests on the dip bars.A big guy like you might need to add a strip of plywood under the bag .
.Pretty bare bones.But it works.I really like what regular GHD work does for you.You really notice it in the first strides of a sprint,you don't have to lean as much.
soo i picked up a bench from a buddy for free and got a bunch of steel and plastic weights as well.....not sure how it all works out but it feels around 185 when i get it all nigga rigged up....
close grip bench ( has to be close grip as i have weights stuffed all up and down the goddamn bar) 12x12 @ 185 with minimal rest between sets and im pretty sore today
standing overhead press
10x10 @ 120? not sure how much this piece of shit bar weighs so its somewhere between 120 and 135....got the job done tho
jeeeesus....that overhead pressing destroyed my lats!
25 min heavy bag
lats still fried this morning so i figured some chins would loosen me up....
neutral grip chins 6x10
not sure what my weight is.....the chins were easy so i must have lost a few....abs are coming in....eating 1 carby meal a day right now...usually some oatmeal with my breakfast.....
close grip bench 10x10 @ 195
chins 17, 14
agh...been slackin on logging!
superset 1 arm neutral grip db press/bent db row 3x15, 1x20 55lb db
the test/tren has got me doin a lot of rapid 1 arm pullups lately...not sure if that counts as an extra workout tho.....
reg park press ( single arm....and a reg park press is a standing, palms in, oh db press)
35lb db 2x15, 3x20
55lb db 4x10
side laterals
35lb db 3x15
i need some more weight....i did find a gym with a 20/mo no contract thing....thinkin i might have to go that way so i can ****ing squat again cuz im feelin like a great big pussy
So how does this Park press hit you differently?
i feel it in whole shoulder....when im doing regular oh pressing its usually just my front delts that get torched....it also makes it more difficult....
neutral grip flat db press
12x10@ 55
heavy bag x 15 minutes
mother ****ing box squats!! its been 6 weeks since ive squatted or done any lower body sooooo.....
barx15,135x10,185x10,225x5,275x5,315x5,365x5,405x3 ,455x1,495x1,525x0 (knees pronating so i set it down),495x1,405x8,315x10
rack pulls 225x10,315x10,405x10
foam roller for 10 minutes...
pretty goddamn happy with the 495...was below parallel box....
i was worried i would have trouble with the 405....lol....before i took the unwanted break i hit 600 for a single so ive lost a little over 20% strength....not too bad for 6 weeks of no squattin....hows your training going, bro?
Yeah well I bet you will be back to 600 or more in no time.
My training has not been going at all :) I haven't trained since I left Toronto at the end of Aug. Been crazy busy at work and I was getting frustrated with my hamstring not healing up proper after the knee surgery. 350 was hard and I was doing 550 before the surgery. !!
Once work dies down a bit I'll start getting back in and squatting - We have a nice squat rack at work to with over 600lbs of plates so there will be no reason not to .
i hated the time off but it was good cuz my joints are feeling way better...
decline bench barx20,95x20,135x2x5,185x5,225x6x6 185x10,135x15
rolling tri ext. 35lb db 8x10 30 sec rest between sets...
db row 80x10,90x10,100x2x10
weighed in at 228....doc weighed me at 222 3 days ago....judging by my sexy figure id say 222 is right....abs startin to show.....
decline bench barx20,95x15,115x15,135x10,185x5,215x5,225x5,245x5 x5 dropset after last workset 225x9,185x14,135x20
superset oh db tri ext(90lb)/hammercurls(50lb dbs) 4x10
high back machine row 100x10,120x10,140x8,190x8
scale says 231.....id guess 225
k so heres yesterday and todays lifts
flat bb bench warmups then 3x10 @ 225, 3x3 @ 245 then a dropset from 225 down to 135....
incline smith press 4x10 @ 135
rollin db ext 5x10 @ 50lb db's
high back machine row 120x10,190x8,120x10,160x10
db curls 50x10,45x10,35x10 and repeat ( drop set fashion)
low box squat
warmups then 405x5,455x3,495x1,495x1,525x1,495x1,455x5,315x2x10
speed deadlifts sumo stance(30 sec rest between pulls) 225x1,315x1,365x1,405x1,455x1,495x1,405x1,405x1
pull throughs 4x10 @ 100
bodyweight measures 234.....feels about right.....the 525 squat was with just a belt and it was a ****ing grinder...almost got stapled to the box but there was crossfit assholes watching so i pushed more air into my belly and forced it up....wasnt too pretty but my knees stayed out....gonna order a new suit when i get my bodyweight stable and when i can hit 585 raw.....overkill 2 or 3 ply should be insane
flat bench warmups then 3x5 @ 225, 3x3 @ 245 all reps full pause
close grip bench w/ 3 second pause 4x3 185,215,225,235
oh db trip ext 80lb rest/pause set 18,13,7
high back machine row 145x15,205x15,250x10
alt db curls 60x8,55x8,50x8 (don in dropset fashion)
flat bench burnout 3x20 @ 135
weight is coming up...probably due to eating my kids halloween candy...weighed in at a sexy 236 today....none of the sets went to failure cept the rest/pause tri ext....
low box squat- warmups then 365x5,415x3,465x1,485x1,515x1,545x1
conventional stance speed pulls- 225x1,315x1,365x1,385x1,405x1,425x1,445x1,465x1,48 5x1 sets done with no rest between...time enough to add weight and then pull
ghr- bodyweight x10, +25 x 10, +35 x10, +45 x 10 sets done with no rest
hanging leg raise 2x20
havent done conventional dl in a while....lower back was soo pumped it was hard to drive home....
dynamic bench
9x3 @ 135, 155, 175.....used 3 diff grips....rest periods less than 45 seconds
floor press ( narrow grip ) 3x3 @ 245
t bar row 2 plates x 10, 3 platesx10, 4 platesx 10, 5 plates x 10
standing reg park press 40x10, 50x10, 60x10, 60x10
havent done speed benching in a while....elbows are pretty damn sore....i smell like a535 factory right now....bodyweight climbing....237 today....
me bench
super wide grip bench press (lifting in squat rack...hands out to the supports) warmups to 185x5,215x5,225x5,245x5,265x5,225x10
cgbp 5x10 @ 135
machine high lat row 4x10 @ 250
bb curls 4x10 @ 95
me lower
concentric good morning (bar below belly buttom) warmups....315x5,365x5,415x5,465x5,515x3,565x0 (set up with the bar too high on my back and then i pushed too hard and blew blood all over the mirror in front of me....so i set it down)
low box squat 3x10 @ 315
pull throughs 3x10 @ 160
hanging leg raise 3x15
dynamic bench
3x3 @ 135, 3x3 @ 155, 3x3 @ 175 (narrow, med and wide grips)
close grip incline 135x15,185x3,215x3,225x3
tbar row 3 platesx10, 4 x 10, 5 x 10
oh db ext 3x10 @ 80
seated db curls 3x10 @ 45
Have to remind myself to give those seated good mornings you mentioned earlier a try sometime soon.
ya ive been forgetting to rotate them in.....i think i might have to do them next week for max effort!
i hate GM's - The back pump is too much for this old cripple :)
yeah they arent that bad on me.....i did conventional deads the other day after box squats and i could hardly drive home.....soo pumped
Just to be clear about those seated good mornings tex,I assume you must absolutely maintain an excellent arch?Im thinking the rom won't be really big?I don't work on the flexibility of my hams that much....
its a really limited range of motion....but really effective....you feel it. i work up thru 275-315 with no belt then i belt up....
bench work
flat bench (grip just outside shoulder width) 6x5 @ 225
cgbp 4x10 @ 185
machine row 4x10 @ 260
bb curl 4x10 @ 95
face pulls 3x10 @ 160
lower me
seated good mornings! warmups 315x5,365x5,395x5,435x3(video http://www.youtube.com/watch?v=GufsXomspoM )
low box squat 3x10 @ 335
pull throughs 4x10 @ 140
hanging leg raise 2x20
silverback is up again :)
nice! ill have to go update my log!
vastus medialis feel destroyed today.....
upper me
illegal wide grip bench 225x5,245x5,265x5,265x5
close grip (3 second pause) 3x3 @ 230
machine high back row 250x10,275x10,295x10
pendulum curls 45x10,55x10,65x10
light benching strip set 135x30, 115x26, 95x21 and by then id hit my vo2 max
bodyweight 232...dropped some carbs this week.....
lower me
pull throughs 80x10,100x10,120x10
deficit deadlifts warmups then 315x5,365x5,395x5,435x5,465x3,500x3,530x1
zercher squats 135x10,225x10,275x10,315x10
ghr x10, +25 x 10, +45 x2x10
upper something or other
flat bench mid grip 225x10,245x5,265x3,285x3,225x10,135x30,22,20
flat db press (palms facing) 40x10,50x10,60x10,70x10,80x10,80x10,80x10
chins 5x10
bb curls 75x10,95x10,135x10,135x10
no mid grip benching for me....apparently it makes my shoulder all ****ered....im gonna add in a shoulders only day and do some heavy me type stuff along with rehab type shiat.....
a lacrosse ball works great for getting deep in the shoulders.
did I ever sen you that e-book on myofusion / stretching and foam rolling ? if not i will as there is some great pre-hab exersices. it's a shoulder saver.
i was using tennis balls but lacrosse ball incredibly dense....will probably work better....ill take the ebook tho!
I've been slacking on the tennis ball lately.
i need some help with my benching.....i need a new routine....i feel like its stagnant and i need something new....any recommendations?! the wsb works for my squat and dead like crazy but my bench keeps stalling out or i hurt my shoulder.....need a good training partner or coach. I trained a friend of mine for a while but he moved down to the states....lucky bastard is at american iron in reno training with elite pl's now....his #'s are getting BIG!!!
upper me
wide grip bench 225x8,245x3x3,265 3x3, 225x10
cgbp 185x12,155x18,135x22
dips 4x10 @ bodyweight
standing oh shoulder press 95x15,135x10,135x10,95x20
seated oh db ext 80x10,70x15,60x20
dropped some weight last week apparently....230 this morning.....
lower mother****ing ME
BOX SQUATS reverse bands (bands were worn to shit...felt like 75lbs on the box) warmups 225x10,315x10,365x5,405x5,455x5,495x5,545x1,585x1, 635x1,675x1,725x1,765x1,807x0 MISS WTF....suit on straps down no spotters...knees started pronating about 6 inches off the box so i set it down.....strip set after the 807....495x12,405x15
speed pulls 6x1 @ 385, 2x1 @ 485
bodyweight 230
Youre getting up there....no spotters....
yeah next week i got a my wifes cousin coming with me...big kid.......will train him to spot me....lol....
**** that's a big warm up. I know your going high but do you think if you were to cut some of those singels out you could hit 800 ?
**** that's a big warm up. I know your going high but do you think if you were to cut some of those singels out you could hit 800 ?
Totally....my goal for the day was an attempt at 725....I figure next time I cut some sets and reps out and the 800 will be mine....
upper me something or other
flat bench (false grip)3x5 @ 225 3x5 @ 245, 5x10 @ 185 trying out the false grip...hands a bit wider than shoulder width
dips 5x8 bodyweight
oh db ext 5x8 @ 80
side laterals 1x50 each side....30lb kettlebell
bodyweight 230
Tried those seated good mornings....stretches the groin with a wide stance.
ya i noticed that too....its a totally diff feeling than regular good mornings....try them concentric as well...thats my favourite way of doing them.....set the pins in a squat rack at belly button level and start the lift there....pretty brutal
back still a bit sore so i did a speed day for lower
dynamic squats 4x2 @ 405, 1x2@415, 1x2@425, 1x2@435, 1x2@455
rack pulls (4"below knees) 135x3,225x3,315x3,365x3,405x3,455x3,315x15 ( no rest between sets )
foam roller for about 10 minutes
bodyweight 230.....cut out milk completely and replaced it with whey
upper me kinda workout
flat bench reverse red mini bands (25lbs resistence touching?) 275x5,315x3x3,335x1x3,225x18,135(no bands)x22
swiss bar bench (mid grip) 1x10@95,1x10@135,1x8@135,1x10@135
kb side laterals 40lb 4x10
did all 3 lifts today...heres the box squat.... 809 lbs
https://www.youtube.com/watch?v=uaYCgO6nzuY
did all reverse band today.....cns overload
bench against purple bands 315x7,335x1,365x1,385x1,405x1,405x1
deadlift purple bands 585x1,635x1,675x1
box squat green bands i went up by 45 lb plates til i hit 765....then i had to hang 2 10 kilo plates off the bar to get the 809!
oh man im feeling like i got the shit beat out of me...lol.....i think putting away all the plates was the worst part.....
At least you put them away,some guys like to leave them on as a testament to their feats.
Yeah I hate that shit.....I'll say something if I notice it
TT Eric
06-01-2013, 06:07 PM
Nice!
Eric
Tried these seated good mornings with the bar on the safety arms,lower this time,better stretch,felt good.Really starting to like these.
yeah they got a good feel....different than anything else....
upper/lower me
cgbp w/ purple bands 315x3,335x3,365x3,385x3,315x12
box squat w/ green band worked up to a set of 3 @ 765....then dropset went like 675x5,585x11
speed pulls 155x1,265x1,375x4x1, 463x4x1
foam roller for 5 minutes...then pvc roller for 5 minutes.....
dropped weight this week....227 today.....none of my goddamn gear fits......
upper me....knees are ****ed from kneeling on concrete all week so no squatting this week
flat bench worked up to 245x5 raw then threw on purple bands 315x3,335x3,365x3,385x1.....then i put on single ply fury.....385 no touch, 405 no touch, 435 no touch, 455 almost touch and then 495.....got half way down and the shirt slid up and started choking me so i racked it......would have touched tho.....i think.....shirt off purple bands back on 275x5x5, no bands 135x20
swiss bar bench 3x10 @ 135
db row 60x10,80x10,100x10,120x3x5
facepulls 100x3x10
bodyweight 227......its a ****ing chore lifting shirted with no spotter......even with chalk and baby powder up my arms it took a looooooong time to get it seated proper.......i think getting the shirt on took more out of me than the lifting.........
gonna be out of the gym for a bit cuz my wife is now 3 days overdue with our fourth kiddo.....mostly gonna be boxing and bodyweight exercises for the nest few weeks....
22 minutes heavy bag
1x70 pushups
1x126 crunches
neutral grip chins 1x17
brutal!! my cardio isnt that bad but ****, by the time i got to the chins i was dying.....
25 minutes heavy bag
76 knuckle push-ups
102 crunches
Nice. How's your endurance holding up ?
pretty good.....i was surprised I didnt blow my heart out the other day lol.....but now im remembering how good i felt when i was training for boxing.....im finding these workouts almost as satisfying as the heavy powerlifting.....
bench press...shoulder width grip
bar x20, 95x20,135x10,155x10,185x10,205x5,225x5x5, 135x5x10
standing oh db ext 80x10,70x10,60x10,50x10 (dropset)
facepulls 2x20@ 160
fast reps....bench reps were bottom half reps...no lockout.....
child #4 arrived healthy and screeeeamin today......holy im glad im a man and dont have to go through that!! the wife is amazing!
Congrats.You ever hear that skit with Bill Cosby where in a special world the men have the babies?
thanks guys! its a girl...my 3rd....haha....im in trouble when they all teenagers!! and yeah i remember that skit from cosby!!
did a quick gym workout....so i did a dc style upper workout...
incline smith bench 225x7,5,2rp
standing oh barbell press 135x18ss
standing oh tri ext 80x14ss
rack chins bwx21ss + 4 partials
deadlifts 315x15, then i worked up to a single with 495......brutal.....whole workout took me 25 minutes......
Hosehead
31-01-2013, 10:46 PM
thanks guys! its a girl...my 3rd....haha....im in trouble when they all teenagers!! and yeah i remember that skit from cosby!!
Awesome news dude , congrats ! 3rd girl eh ? You must have changed your DNA at some point through AAS ;)
lower me....knees still bothering me so i did low box squats (dumbasssss!)
low box squat barx20,135x10,225x10,315x5,365x5,405x5,455x5,495x1 ......did this raw...belt only...knee started to loosen up at the higher weights but didnt want to chance it so then I did 315x15, 225x25
rack pulls 225x3,315x3,405x3,455x3
db curls 45x10,40x10,35x10,30x10 twas a dropset
cable rope curls 3x15 @ 40
bodyweight is 232 with clothes....
27 minutes heavy bag
80 pushups
105 crunches
20 minutes heavy bag
60 pushups (always on my knuckles but i vary hand position..this time in tight to body)
108 crunches
booooom.....left rotator is toast.......extreme pain whilst lying in bed........wonderful.......sooooo.......rotator exercises and i figured i might as well go keto so breakfast was 6 whole eggs
F_U_C_K ! - How ?
Go see an acupuncturist right away. It will help getting the blood back to the infected area from what I understand.
Is it swollen at all ?
no swelling at all......so i haaaaad to go to the gym
did a full body workout.....i find the reverse band bench with a close grip gives me no pain
reverse band bench warmups thru 225.....bands on.....245x5, 275x5,315x3,225x20 bands off 135x30 superset with neutral grip chins 5 reps after every set
low box squat raw 135x10,225x10,315x5,365x5,405x1,455x1,495x1 purple bands 585x1,635x1,675x1,585x8,495x20
deadlifts 155x1,265x1,365x1,485x8x1
reverse hyper bw x 3x15
face pulls superset rope curls 3x10
bodyweight 227......shoulder feels perfect right now......i did a ton of stretching this morning and before i lifted.....
i hurt the shoulder shoveling wet clay...lol....
Shitty - I've put mine out shovelling wet snow before
well.....this keto thing isnt that bad.....last time i tried was years ago and it was miserable.....5 days in now.....
Nice. No headaches or anything ? Will you go 2 weeks before a carb up or just 1 ?
ill go at least 10 days...im not having many cravings at all....i cheated with 3 cinnamon hearts today tho...haha
Bench work
Flat bench barx20,95x20,135x10,185x10,225x5x5,185x12,135x20
Seated db press 40x20,60x15,50x20
Dips body weight 3x10
Jim press 3x15 @ 95
Kb side laterals 2x20 @ 35
Rotator rehab work
Dropped to 220 this week...that's 7-8 lbs this week....strength still ok....
What are Jim presses tex?
sorry...jm press....autocorrect on the iphone...
http://www.youtube.com/watch?v=Ck2KpzhIYY8
25 minute "brisk" walk before breakfast......
lower
so ill count this as a speed day....
parallel box squat( cambered bar ) barx20,135x10,225x10,315x5,365x5,405x5,455x5 was my "warmup" then i did 2x2 @ 495 and 6x2 @ 405
speed pulls 2x1 @ 315, 5x1@ 405
kb swings 3x8 @ 60lb
bodyweight came in at 220......i didnt take in any carbs before or after the workout.....only prob i had was during the speed pulls opn my second rep with the 405 i got pretty dizzy so i bumped my rest period between sets up to 45 seconds instead of 20 and i was fine......i should be depleted as **** now......
220 , you are a savage ! What's the goal ?
i dont have a weight goal.....more of what the mirror says.....almost there tho.....pretty sad that none of my gear fits.....on a good note tho im thinkin that that inzer double denim will be fitting shortly lol
back and bicep work
neutral grip chins bwx15, +15x12, +30x8
machine high row 175x15,220x12,250x10,275x6
tbar rows 2platesx15,3platesx12,4platesx8
unilateral facepull 70lb 3x15
bb curls 75x15,95x15,115x10
rope curls 3x10 @ 100
flat bench 2x15 @ 135
bodyweight 220
20 min walk.........tonight i get my cheat meal!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
flat bench barx20,95x20,135x10,185x5,215x5,225x5,245x3,245x3, 225x5,145x20
dips bwx10,+20x10,+25x10, bwx12
seated reg park press 40x10,50x10,60x10,60x10
jm press 95x10,115x10,135x10
flat bench 135x22
bodyweight 220.....back to keto.....cheat meal was 8 pieces french toast and a protein shake made with choco milk.....
flat bench barx20,95x20,135x10,185x10,225x5,245x3x3,185x18,13 5x31
dips 4x10
standing db press 50x20,60x10,60x10,50x20
standing oh db ext (dropset) 80x5,70x5,60x5,50x5,40x15
rotator work 3x20
bodyweight 219.....refeed last night with a small meatlovers pizza, 10 oatmeal chocochip cookies and a handful of cinammon hearts....next week im gonna start with doing clean refeed....
yeah who am i kidding...lol
Lower me
Rack pulls 135x10,225x10,275x5,315x5,365x5,405x5,455x5,495x3, 545x3 then straight to a dropset 405x15,315x21,225x28
Low box (12") squats 95x5,135x5,185x5,225x5,275x5,315x3,365x3,225x15
Hanging leg raise 2x25
Bodyweight 217....that's a loooow ****ing box for me (I'm a hair shy of 6'4")
Dynamic bench
135x3x3,155x3x3,175x3x3
Pin presses 245x3x3
Chins bwx10,35x3x5
Face pulls 120x15,140x10,160x10
Body weight 216
sorry for the gay pic...thought i cropped it
flat bench ss with db row (80lb db x 5 reps)
barx20,95x20,135x10,185x10,225x5,245x5,275x2x2,225 x8,185x16,135x20
dips bwx10,+20x8,+35x8,bwx10
oh bb press 95x10,135x8,155x8
oh rope tri ext 100x10,120x10,140x8
db curls 40x10,50x10,60x10
db shrugs 80x3x10
curls n tri ext were superset
bodyweight 218 (had refeed thurs and friday out of necessity and just plain gluttony.....had a late night plumbing call at a pub on thursday and they paid me and gave me a bunch of food....how could i refuse?!?!)
wife wants me to start puttin on size...says im looking skinny......not sure how to transition out of the keto without getting fat....or should i remain keto and just up my fats and proteins?!
218 at 6'4. What do you think 230 ?
Personally I like to maintain a Paleo aproach when coming off Keto. I usually just start adding in fruits to my shakes and some sweet potatoe fries with dinner. I just find limitting heavy carbs keeps me feeling less bloated.
BTW, Good job with the weight loss. I hope to be down there soon.
yeah i think 230 is a good weight and easy to maintain.....im really comfortable doing the keto thing now so I think your approach would probably fit me well......im gonna up my gym time as the wife is on board now and will let me get 4-5 training days a week now......
Box squat
Barx10,135x10,225x10,315x5,405x5,455x3,495x2,455x3 ,405x10,315x15
Conventional Deadlifts 225x3,315x3,405x3x3
Pull through 4x15 @ 80
Leg raise 3x20
High machine row 3x10 @ 140
218
Holy fack.....need to get my briefs altered....my hips feel destroyed after the wide stance box squats....on the plus side my raw max is still hovering around 2.5 times body weight....
15 minutes brisk walk and 8 hill sprints (paced off at around 30 yards) and lots of stretching......
bench rep day-flat bench-warmups then 3x10 @ 190, incline db press 40x15,60x15,75x10, dips 3x10, oh rope ext superset w/ rope curls (100lb) 3x12, chins 3x10 bodyweight 215.....wife said I looked skinny and made me eat some flax pancakes.....had 1/2 cup dry oats with my post workout shake.....
25 minutes cardio before breakfast this morning
dethomaideb
17-03-2013, 07:19 AM
C?m on bác, d? mình ki?m nghi?m l?i xem sao :x :x
dethomaideb
17-03-2013, 11:04 AM
Thanks, cÃ*ng lúc cÃ*ng hay
you aint speakin my language bro...lol
deadlift me
deadlifts 135x10,225x10,275x5,315x5,365x3,405x3,455x3,495xfa aaaaaaaaaaaaaaail......tried it again....fail.....lack of focus i suppose so i got all pissed off
front box squat 135x10,185x10,225x8,245x8,275x5
good morning 135x10,225x10,275x10,315x12
pull throughs 4x12 @ 100
hanging leg raise 2x25
chins ( used 3 diff grips-neutral wide,standard grip and rings) 4x10
hanging around 215 still.....carbs at breakfast and after workout.....pissed about the deadlifts.....but the front box squats made up for it.....stupid leverage change with the weight loss...usually my pull goes up as i drop weight.....gayness
box squats for speeeeeeed warmups thru 315 and I did the sets of 2 adding 10 lbs every set up to 385 so I did 8x2; deficit deadlifts (3" deficit) 135x10,185x10,225x10,275x10; ghr bwx10,+25x10,+45x10; hanging leg raise 1x50; db shrugs 2x15 @ 80 bodyweight still hovering around 215.......
seated military press 95x15,115x15,135x10,135x10,95x15
plate raise (45lb) ss w/ kb side raise (25lb) 3x10
seated cable row 120x10,180x10,220x10
facepulls 3x15 @ 160
incline db curls 30x10,40x10,40x10,30x15
db shrugs 2x15 @ 80lb
rope crunch 3x20 @ 160
bodyweight 216....eating 1/2 cup oats with breakfast and after workout.......had teryaki chicken last night with a shitload of rice (probably 3 cups)....
Box squat meBarx20,135x15,225x10,275x5,315x5,365x3,405x3,455 x3,495x1,545x1...suit bottoms on and rev green bands 585x1,635x1,675x1,725x3, 725x2,585x10Trap bar deadlift 162x5,272x5,382x5,426x5Reverse hyper 3x15 w/red bandWeight at 217
25 minutes heavybag, 100 puships, 50 crunches
dynamic bench 9 sets of 3 with 3 diff grips 135,155,175 ; seated db press 40x15,60x15,70x12,40x20 ; rope curl ssw oh rope ext 3x15 100,110,120 and 1x20 @ 100 ; plate raise(45)ssw rear delt machine(85) 3x20 ; neutral grip chins 3x10 ; bodyweight 218
deadlift rep day
deficit pulls(4") 2x8@135,1x8@185,1x8@225,1x8@275,3x8@315
superset pullthroughs/hanging leg raise 4x15
foam rolllllllllllller for 10 minutes
weight up to 218.......did the pulls from 4" deficit cuz regular deadlifts for reps is borrrrrrrrrrrring
random accessory day
incline db press 40x15,60x15,70x15
smith shoulder press 95x15,135x15,185x8
lat pulldown 120x20,150x20,200x15
bb row 4x15 @ 135
bb curl 3x15 @ 85
me bench
barx15,95x15,135x10,155x5,185x5,205x5,225x5,245x3 purple bands 315x5,365x3, single ply titan (new shirt) 405x3, 455 fail....455 one more time.....fail.....couldnt get it seated proper...kept riding up to choke me out
fat bar bench 95x15,135x15,185x10,135x15
db row 100x5,110x5,120x5,130x5
oh rope tri ext ssw rope curls 3x20
incline db press 2x25 @ 50
weighed in at 219
been off for a month or so......work n kids n coaching my kids softball team n injured back.....cut my caloric intake down big time and dropped to 208....
bench
barx20,95x15,135x15,155x10,185x5,215x5, 225x5x3, 185x3x8, 135x15
ss of alt db curls (40lb) and oh db tri ext (60lb ) 4x10
seated machine row 1x15 @ 175, 1x15 @ 225
foam roller on the lower back and hams for 10 minutes....
didnt realize id dropped soo much weight....hadnt stepped on a scale in a month lol.....pretty happy with the workout today as i had no shoulder pain....
Back injury from deficit pulling or work?
I don't think it was the deficit pulls.....love those.....you gotta have big balls to go real heavy on those.....I was having a safety meetin in the morning and I turned to cough and there it went lol......
shitty about the back man but good news about the shoulder .
yeah the back sucks but id rather have that than the excrutiating shoulder pain.....at least with the back pain i can strap on a belt and still be functional....the shoulder was keeping me up at night......
bench day
flat bench...no more tucking my feet under....legs extended now and im getting good leg drive woohoo
barx20,95x15,115x15,135x10,155x5,185x5,215x5,225x3 x5, 245x3, 185x10 ssw chins x5 after every work set (225-245)
oh rope ext ssw rope curls (100lbs) 3x10
db curls went down the rack doing sets of 5 starting at 50 and down to 25 w/no rest
weighed in at 206 w/ track pants and a shirt on.....
lower me.....first time doing a lower me in about a month.....
box squat (below parallel) 135x10,225x10,315x5,365x3,405x3,455x1,495x1 green bands 585x1,635x1,685x1,725x1
the 725 was shit-heavy....might have had another 10lbs in me today
deficit pulls (4"+) 155x2x1,265x2x1,375x2x1,465x1,500x0....got it up to knee level but my brains were still fuzzy from the squat so i dumped it....booooo
reverse hyper 3x10
weighed in @ 208......none of my gear fits.....tried to use my briefs today and they just fell off......
after watching the video i realize my math sucks and my final squat was actually 765.....big difference lol.....so it went 585, 675, 725 then 765
http://www.youtube.com/watch?v=ItTMKQbKj_I
holy ****....2nd time working out in 3.5 months.....and no more supplements......bodyweight down to 220 from 241.....wife pregnant with 5th child....im lifting au naturale now so 1st 2 months are going to be bodyweight and circuit type shit to get my conditioning back and so I don't go ****ing myself up.
This will be different,but likely better for you in the long run.What movements are you doing?
so I started back with a circuit of pushups, bb rows, standing oh db press, db curl, oh db tri ext......ive got about 185 lbs that I can put on the bar.....for lower I will be doing various squat and gm variations (with 185lbs I don't need a rack).....will be upgrading equipment as I progress and adding weight etc.....may be starting some kickboxing as a friend opened up a dojo and keeps inviting me in.....thinking that I need to set some new goals....perhaps kickboxing or arm wrestlin....we shall see hw the rotators hold up
Have you tried those handles with a rotating platform for pushups?You can go wide like a guillotine press and stay 8 inches from the bottom or bring your hands right beside your hips comfortably.Handy.I find ring presses really easy on the shoulders,you can find what is smooth.Body weight rows as well.
great idea (rings) !! primary goal is overall fitness and flexibility
welcome back and congrats on your 5th !!! Geez man , you going for a dozen ? :)
lol...thinking its time to get snipped....obviously the steroids couldnt do the job for me ;) ring training = brutal... but im thinking that the increased flexibility and stabilization is going to really help my bench and shoulder problems in general......im getting my thumbs buried into my armpits for every rep.....chest is soooooo sore afterward and no more shoulder pains!! im dropping my bodyweight down..hanging around 215 but a friend with gymnastics background is advising me to dump more weight......thinking of going and squatting this weekend....its been a loooooong while so we shall see how weak ive gotten
back at the gym.....squatted and hit 405 for an easy 3 and benched in a shirt and went to 365 to a 3 board for 3...couldn't touch any lower cuz the shirt just wont allow it.....not too bad since i haven't squatted or benched since last year......
back at the gym.....squatted and hit 405 for an easy 3 and benched in a shirt and went to 365 to a 3 board for 3...couldn't touch any lower cuz the shirt just wont allow it.....not too bad since i haven't squatted or benched since last year......
Not too bad at all.I figured a way to add resistance on the ring presses,put on a neck harness.
I just ordered a neck harness! but it was just so I could look bad ass at the gym.....rockin out with the neck harness lol
I had to get bac in the gym.....the 18 yr old kid I had been traning hit a 425 bench with a slingshot....so last week when I hit 365 I had him hit 500 to a 3board in a single ply titan fury.....
Sounds like the kid has been eating his wheaties.
im not getting into that....since we started training last year I have been drilling it into his head that he needs to wait at least another 5 years to hop on the shit....he's had 2 minor pec tears already.....and someone trying sell him winny......I told him he use winny his benching career going to be shit by the time hes 20.....
im not getting into that....since we started training last year I have been drilling it into his head that he needs to wait at least another 5 years to hop on the shit....he's had 2 minor pec tears already.....and someone trying sell him winny......I told him he use winny his benching career going to be shit by the time hes 20.....
I wasn't implying he was on.Boyer Coe benched 400 on his 17 th birthday.A member of the Hart family told me that Jim Neidhart benched 500 before he was 18,he has a barrel chest.A few of them out there.
oh i know.....ppl always asking lol....this kid is built to bench.....but he cant squat for shit so i always have that :)
benching and rack pulls and accessory shit.....
floor press ....went up to 275 with an illegal wide grip ( strangely close grip was hurting my shoulder) and then 5x10 with 195
rack pulls up to 405 for sets of 5 with reset and grip change on every rep
rolling db tri ext 3x10
pendulum curls 3x10
oh rope tri ext 4x10-20
rope curls 4x10-20
foam rollerz
Soo I did repetition bench...185x15x2, 225x10x2 and squats 135x10, 225x10, 315x10, 365x5 ,405x5, 455x3
accessory stuff (hammer curls and oh tri ext) 4x10, incline db press 3x15
awesome workout this week...got up to 495x3 on the squats and then i benched yesterday and tore my shoulder up....boo...on the bright side my buddy gave me a brand new 2 ply rage x soooo once my shoulder gets un****ed ill get to play with that....
hey this is my wifes business page for facebook. hook a brotha up and like the page....the more likes, the more exposure her page gets and the less that I have to work :)
https://www.facebook.com/hiphuggersdiapers?ref=hl
thanks buddy :) no updates for me....but the kid that i train hit a clean 445 at 228 bodyweight and got a 465 red lighted because he stalled before flaring out for the lockout....18 years old....i think i was more pumped than him when popped the 445 right up....thats up from 365 the same time last year and in the same bench shirt ( single ply titan fury )....
**** that' s wicked. Make sure he stays healthy and he could go a long way.
buying a rack and bench today....its not super heavy duty or anything but it should work for a while.....been out of the gym for a bit so ill probably be running some sort of full body routine for a month or so to get my body acclimated.....think ive got a good hernia goin as well.....minimal ab pain but my groin is tingling on the right side....lots of pressure but no real pain.....woohoo
im lean as ****.....sittin just under 220....squatting once a week and benching twice......still don't have much plate weight but ive got a ton of chains that I throw on....enjoying being smaller/leaner
ahhhhh.....no working out for a bit.....got t-boned last week.....stiff back and some how I think I have a hernia....low low ab pain and it feels like my adductor tendon is going to blow out of my body :/ I can see my abs tho...all is not bad
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