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Jan 16th
Injured my knee in baseball about 2 years ago ( twisted it ) It's the tendon inbehind the knee and around to the front that has been acting up lately . Basically Just below the knee cap and go right 90deg .
Light Squats
135x6
225x5
285x5
315x10
315x5
Leg Press
2 plates per side
4x20
Going vey light w/ high reps because it's a lot less stress on my knee.
Also did some very light leg extensions . Spend 10 minutes stretching out lower body after .
Not the best workout .
Tonights cardio is 60 minutes on the bike.
Weight is 238
Military press
155x5
165x5
175x7
incline bench press
225x9
245x5
245x5
rear delt cable work
3x10@60
lying tricep extensions ( cross body )
3x15@30
pushdowns
3x10@150
dips bw
2x10
Diet has been great. My cheat meal on Sunday was a nice buffet at the Sawmill
Back on track - gained 1.2 lbs after carb up , but down 5lbs still.
Strength is holding on great !
Jan 20th
Seated , Suspended Good Mornings
135x10
185x8
225x5
285x5
315x5
345x5
365x3 - going for 5.
Lying Leg Curls
3x12 @ 80
Lat Pull downs
Abs ( decline crunches and DB side shifts )
weight 239
60 mins of cardio ( bike ) Today and yesterday.
Jan 21 - 60 mins bike ride
Jan 22,2010
squats ( aprox 75% )
3x5@405 - wrapped my knees . Not tight just snug.
Leg extensions ,light weight
40lbs done with one leg to fail for 3 sets
that's all, folks.
Jan 23rd
70 minutes on the bike.
weight 237lbs
Floor press ME
45x10
135x8
185x5
225x3
285x3
295x2
315x2
Fat bar reverse grip bench
90+bar x 10 ( not sure of bar weight )
180+bar x 5
DB body cross overs
3x12@30
Incline bench
2x20@135
Finished with cable cross overs. Light weight just to get in a good stretch.
Felt strong today . Weight is at 237 . I've been lack on the calorie counting but I am still taking in trace carbs.
*
I should mention that for dinner I had sweet potatoe fries with my pork and ice cream for desert. Might have some popcorn tonight .
Adding in Fiberlyze by Species today also . I will take this everyday.
Jan 29th ( 3:30am )
25 min treadmill
Stretching and mobility work
I was going to do some weights this moring , but with my lack of sleep over the night I thought it would be doing more damage than good so I fouced on mobility work.
If I can I will make it in tonight.
Jan 30th ( 4:30 )
25 min treadmil.
Stretches and mobility work.
Finished the day off with some band work . Also did some step ups with about 120lbs .
The next 2 weeks I will be training my lower body light ( as I've been doing ) I really want to get my knee healed up . When I'm back from Disneyland Feb 25th I will start on a great program , prob back to the Westside with ME and DE days.
My goal is to get as strong as possible at 230lbs and do the GPC Nationals in Calgary.
Feb 1st
Didn't make it into the gym today so I had to find somethings to do at work.
Carried a Nitrogen bottle aprox 200 ft ( 3 times ) . These are the 5ft bottles . Not sure how much they weigh full , maybe 75-100lbs.
Some good GPP work there !
Small carb up meal last night. 2 small slices of pizza and about 6 chicken wings - nothing crazy as I don't want to go over board.
Weight is @ 235.2lbs this is .8 lbs less since my small cheat.
Still heading in the right direction at a nice slow pace , which Im happy with.
Reverse banded squats
135x10
225x8
315x5
405x5
495x3
585x1 ( knee wrap)
635x1 ( high )
585x2 - nice and low
Leg press
14 plates x 3
had to stop - to much pressure on my knee
Fallouts
*3 sets - abs are killing me.
Thats being innovative! And hard to do because there's no real hand holds.Quote:
Originally Posted by Talo
Dynamic bench
8x3 with 185 ( fast )
Tricep HELL !
245 (1-4 board for 5 reps each )
Bent over bb rows - overhand grip
225 -1x6
155 3x12
One arm tricep cable pull down
3x20@50
BB curls
3x12@45
Chin ups
10
video of tricep hell coming soon.
Sure was awkward.Quote:
Originally Posted by faller
Rad.Quote:
Originally Posted by Talo
http://www.youtube.com/watch?v=EsayA...=youtube_gdata
My hands were a bit wider than I thought . I tried to make my way back down to the one board , but I didn't make it.
My boys were a great help . I had to wait longer between sets because they weren't 100% on what was going on... Still there was no one else in the gym , so I couldn't have done it without them.
Man i'm sure it was a bit of a pain, but did i ever enjoy watching!! Thats awesome your boys are there with you!
LOL , yeah a bit frustrating . They enjoy helping and it's cool making them a part of it.
Seated GM's
Fat bar bar weight 65lbs
155x5
245x5
295x5
295x5
pull throughs
3x12@100
chin ups
10
back extensions
banded ab fall downs
3x10
abs are still sore from doing these last week.
Video's coming!
Seated Good Mornings with Fat Bar - 295x5
http://www.youtube.com/user/Talo2000#p/u/0/5UZYblLYQF0
Going to be setting up my training for the next 3 months.
I like to go backwards and write everything out so I know what I will be doing up to Nationals .
Prob going Westside !!
45 min cardio today ( bike )
I figure if I drop another 5lbs that will be good enough to carry me to May 29th . I plain on competing at 220 again. So training around the 230 mark ( maybe even 225 ) if fine and I know I can drop the 10lbs for weigh ins , easy.
Fallouts ( banded abs )
This is now a staple in my workout , however it has taken me about 5 days to recover from this. Just hits them in the perfect spot to prove how weak my abs are.
http://www.youtube.com/watch?v=sdydvvlzBQw
Now that looks interesting!
Sure is.
My wife and her friend were watching and they didn't think it looked to bad. So I had each of them do 2 sets of 10 and they're both feeling the pain today .
Tried those this morning, now our gym doesn't have rubber bands but we do have one that is made of the same material as the straps. Seemed to work fine.I did 2 sets and called it good enough, anymore and i would be in a world of hurt tomorrow.
Feb 10th
Seated overhead press
45x10
95x6
115x5
135x3
155x3
175x3
185x3
Chin ups
3x10
Side raises
3x12@30
Tricep hell
1-4 board with 250
Pushdowns
3x15@ 60
Hammer curls
3x8@ 55
Felt a bit weaker today - night shift will do that to me. Less sleep and less food.
Quote:
Originally Posted by faller
That's great ! I was still feeling it today when I was doing my pushdowns.
If your interested in picking up some solid bands check this place out :
http://performance-training.ca/store/index.html
Also , I've seen guys use chains before .
Talo MY BACK HURTS! what do you recommend to strength my lower back? Good mornings or back extentions
Both will work great and so will deadlifts. But when you say HURTS do you mean weak or sore from a workout ? You should be spending time stretching and foam rolling .
IMO , if your doing Good Mornings then a good way to keep them focused on the lower back is to do them sittin down. I find that standing hits my glutes and hams more so than just my lower back. Back extensions is something that I tend to do with a 35 or 45lbs plate.
Also , I had a girl doing those Fallouts and she said that she felt it more in her lower back then in her stomach - This is a core exercise so whatever is weaker that is where you will feel it.
sweet thanks man its the dead that are killing me so im just trying to strengthen my lower back
Feb 10th
30 min bike ride
Feb 11th
45 min bike ride
morning weight = 233.8 lbs ( down 5lbs in 4 weeks . 10 lbs total in 6 weeks )
id love to be 233 i feel like a big fat fatty whats your goal weight
I will be competing at 220 , so if I can stay around 225-230 for training then I will be good.
My main thing now is just body recomp. Not too concerned with the scale. But it seems to be moving anyways :) prob sitting around 12-15% bf.
Feb 13th
Rack press 3" below knee
135x8
225x5
315x5
405x3
455x3
495x3
545x3 ( knee high)
585x3
625x3
used a double overhand grip today.
Took a wide stance ( as far as the cage woul let me go ) for less travel time.
Pull throughs
3x12@120
Chins
Fallouts