Do they even lift? NomZ and Rhadam train to compete with SNS!

[NomZ]

Jeez dude, I would have puked with those reps

Cardio was the hardest part, legs still had more reps in them.

 

[rob112]

Cardio was the hardest part, legs still had more reps in them.

You sir are well conditioned

 

[NomZ]

You sir are well conditioned

Minus the cardio conditioning...


Fasted
1 scoop Condense
1 scoop DPol

Standing OHP
45x20
95x10
115x5
135x5
135x5
135x5

Incline Bench
+closer than comp grip
45x20
95x5
135x10
155x7
155x7
155x7

Seated Cable Row
160x12
160x12
160x12
160x12

DB Arnold Press
35x20
35x15
35x12

Bis

Band Pullaparts

Bullied my shoulders a bit before lifting, they felt pretty good. Dat fasted endurance is awful, lol. Epic pump/vascularity though.

 

[Sean1332]

I hopped back on Condense again after shipping my Enhanced back. Massive pump indeed!

Did you bully them the SuperD way or the KStarr way (in BASL, how Herder does it)?

 

[herderdude]

Did you bully them the SuperD way or the KStarr way (in BASL, how Herder does it)?

Are we gonna have to throw down?

 

[Sean1332]

Are we gonna have to throw down?

If we do, I'm going to write uncensored words such as àsshole dîck fûck püssÿ

 

[herderdude]

If we do, I'm going to write uncensored words such as a?shole dîck fûck pü??ÿ

Hahaha. We're all fücked.

 

[NomZ]

Sean, I watched your vid, unfortunately it had no sound on mobile so I just replicated the movements he did with bands.

OHP felt better with less glenohumeral tracking issues.

 

[Sean1332]

Sean, I watched your vid, unfortunately it had no sound on mobile so I just replicated the movements he did with bands. OHP felt better with less glenohumeral tracking issues.

Yeah I have to "Open in Safari" when using the AM app on my phone in order to get sound. Lame.

You didn't miss any verbage with that movement. Just Donnie Thompson being excited as usual.

Okay, googling glenohumeral tracking now..

 

[jimbuick]

I hopped back on Condense again after shipping my Enhanced back. Massive pump indeed!

Did you bully them the SuperD way or the KStarr way (in BASL, how Herder does it)?

Shoulda sent your enhanced to me dick.

 

[Sean1332]

Shoulda sent your enhanced to me dick.

I haven't sent it out yet. I was on duty when they emailed me the shipping label and go back on duty Fri-Mon so it won't be shipped out.

Trade? Only used like 4 scoops.

 

[jimbuick]

I haven't sent it out yet. I was on duty when they emailed me the shipping label and go back on duty Fri-Mon so it won't be shipped out.

Trade? Only used like 4 scoops.

Idk, I've got 1.5 tubs of it.


Depends on what you want for it lol.

 

[NomZ]

Fasted
1 scoop Dpol
1 scoop Unleashed

Squat
45x20
135x10
135x10

Right lumbar, bad spasm, mashed it for a bit and did some lat/glute stretched, carried on...just braced the hell out of my abs and did super slow/controlled reps.

135x5
225x3
+belt
275x3
315x3
345x2
385x2
385x2
385x2
385x2
385x2

Back Extension...Dips
BWx30...BWx20
BWx20...BWx16
BWx20...BWx16
BWx20

Abs
Exagerrated extension/flexion.

Leg Press
3ppsx12
3ppsx12
3ppsx12

Calves

Chest Supported Row
45x15
90x15
90x15
90x15

Driving/sitting for hours wrecks my back, need to do more mashing/stretching. See how the back feels tomorrow...

 

[NomZ]

Dr. Israel diagnosed me with a mild right erector strain, so rehabbing that.


1 scoop DPol
1 scoop Gatorade
1 scoop Condense

Peanut to thoracic w/shoulder flexion
Shoulder "bullying"

Pause Floor Press
45x20
135x5
155x5
185x5
225x5
250x3
250x3

V-Grip Lat Pulldown...Neutral DB Press
150x15...70x15
150x15...90x10
150x15...90x8
150x15...90x6

Straight Arm Scap Pulldowns
x4x20

Bis

 

[Sean1332]

First time seeing Gatorade in the mix. Tryin to get a belly like Herder and I, huh?

And one arm scap pulldowns sound like a great idea.

 

[rob112]

Let us know if they are any interesting exercise you do to rehab. Get that ish healed up man.

 

[CountryLiftin]

What does it feel like? I'm sick of going to the docs around here anymore, I can diagnose/ treat myself better than most of them anyways unless I'm seeing a good PT or a specialist. Heal up brother, I have a similar issue right now as well.

 

[NomZ]

Sean, I usually do Gatorade on fasted training days, started writing it down bc the 15g if carbs makes a noticeable difference.

Ya I saw scap pulldowns against bands in your thread through a link.

Rob, just ice and light stretching to make sure the fibers heal in the right pattern. Used my ghetto percussion hammer as well to unlock the muscle guarding. I'll start doing hypers tomorrow if I can. Need to get back to doing these daily.

Country. My buddy is a PT and we both came to the same conclusion of mild erector strain. Static extension is pain free, flexion end ROM hurts, rotation end ROM hurts.

 

[CountryLiftin]

Got ya. Hurts mid muscle not insert/origin? I would say it's definitely one of the spinal erector muscles that's strained, just curious. I was dealing with radiating pain from the crest of the iliac across the back ribs up to lower thoracic area and across to the spine and down to the SIJ. Trigger point was mid rib which was making me think lat insertion or intercostal muscle. It was weird. But also could have been erector just right against the ribs. Back pain (or any pain) is no fun.

 

[NomZ]

Got ya. Hurts mid muscle not insert/origin? I would say it's definitely one of the spinal erector muscles that's strained, just curious. I was dealing with radiating pain from the crest of the iliac across the back ribs up to lower thoracic area and across to the spine and down to the SIJ. Trigger point was mid rib which was making me think lat insertion or intercostal muscle. It was weird. But also could have been erector just right against the ribs. Back pain (or any pain) is no fun.

Distal fibers with minimal pain radiating.

Ya they suck, I have scoliosis and back strains have been a repetitive issue.


Fasted
1 scoop Condense
1 scoop DPol

Leg Press...Back Extension
2ppsx20...BWx20
2ppsx10...BWx20
3ppsx10...BWx20
4ppsx10...BWx20
5ppsx10
6ppsx10
7ppsx10
7.5ppsx10 ~950lbs, lulz

Leg Ext...Leg Curl
150x20...130x20
150x18...130x16
150x16...130x16
150x16...130x16

Calves

Still rehabbing the erector, back extension felt fine.

 

[NomZ]

Ate ~400 cals before this afternoon workout, plus morning swimming, suck ass potatoes.

1 scoop Gatorade
1 scoop Condense

Standing OHP
45x20
95x5
115x7x5

Incline Bench
45x20
95x10
135x10
160x4x8

Machine Row
130x4x10

Dips
BWx20
BWx20
BWx17

Bis

Single Arm Cable Ext. Rotation
x3x15 each

 

[NomZ]

Fasted 198.6
1 scoop DPol
1 scoop Condense
1 scoop Gatorade

Lightish RE Squat bc of back rehabbing.

Back Ext.
BWx20

Squat
45x20
135x15
225x3
275x3
+belt
315x8
325x8
325x8

Leg Press
4ppsx10
5ppsx8
6ppsx8
7ppsx3x8

Rear Lunge
BWx3x20 each

Chest Supported Row...Dip
45x15
90x10...BWx24
90x10...BWx22
90x10
90x10

Shoulder Prehab
DB I's, Y's, W's

Drank a quart of chocolate milk post-wo, strong liquid 1k cals. Back was painless, but going to get some more soft tissue work done today.

 

[NomZ]

**** bench day.

Fasted 197lb
1 scoop DPol
1 scoop Condense
1 scoop Gatorade

Pause Bench
45x2x15
95x10
135x5
185x3
225x6
+Super Katana shirt
275x3 4" high
295x2 3 board
295x2 3 board
315x0 drift toward neck
315x0 drift toward neck
-shirt
+Red Slingshot & close grip
245x8 3sec pause

DB Row strapless
100x10, 10, 10 Rest Pause
100x10, 5 RP

Unsupported Seated Arnold Press
35'sx18
35'sx15
35'sx12

Pullup
BWx10, 10, 8

Shoulder Prehab

Bis

 

[Sean1332]

At least you got that work in with 275/295. Your triceps will love you.

 

[herderdude]

More like fück Katanas, mannn.

 

[rob112]

Beat about the miss but the rest looks good. 45 reps with 100 ain't shabby at all

 

[NomZ]

At least you got that work in with 275/295. Your triceps will love you.

They hate me.

More like fück Katanas, mannn.

lol bench shirts are fun until you put them on.

Beat about the miss but the rest looks good. 45 reps with 100 ain't shabby at all

Thanks, I usually use straps and do 110 for 30, but just did strapless and rest pause when my grip gave out.

Was cautious with my back today.

Fasted
1 scoop Condense
1 scoop DPol
1 scoop Gatorade

Conventional DL
135x10
225x5
315x5
+belt
365x5
365x5
365x5
Sumo To Knees + Sumo From Below Knee
415x4 + 4
415x5 + 4

Squat
115x10
135x10
225x5
275x5 pause

Back Extension
BWx30
BWx30

Hip Bridge
BWx3x20

Leg Ext.
160x30
170x30

Back was getting tight on paused squats, called it there rather than risk it. Will mash, DMS, and heat later today more.

 

[herderdude]

What was goin on with today's sumo pulls?

 

[Sean1332]

Ya I'm confused.

 

[NomZ]

lol I thought it was pretty clear, 2nd time I've been asked from a separate journal.

Sumo to knees is just a pull to below the knee, pause, reset. Sumo from knees I had paused below the knee, pull to lockout, return to knee, pause, pull.

 

[Sean1332]

Are you going to BBBC for Dan Greens seminar? Just saw something about it on FB.

 

[NomZ]

Are you going to BBBC for Dan Greens seminar? Just saw something about it on FB.

Jan 4th? Ya, just saw it, probably will bc people are always inviting me to come train there.

Might drop in tomorrow to check out the strongman training session.

 

[herderdude]

Jan 4th? Ya, just saw it, probably will bc people are always inviting me to come train there.

Might drop in tomorrow to check out the strongman training session.

Do it!

On both accounts.

 

[CountryLiftin]

You actually confused me more when you explained the pulling thing.

I think I get it though.

That's actually a good idea... except I'm not weak off the ground. I'm weak at like. lockout sort of.

 

[NomZ]

You actually confused me more when you explained the pulling thing.

I think I get it though.

That's actually a good idea... except I'm not weak off the ground. I'm weak at like. lockout sort of.

lol I thought it was pretty clear, guess not.

Deadlift to knees is a common exercise, and the sumo lockouts are basically sumo dimmel deadlifts.


Just got my big toenail extracted, yay for squats friday.

 

[Sean1332]

I've just heard them at pause deadlifts so that's why I/we mighta asked.

That sucks about the toe dude. Have fun with that!

 

[NomZ]

Got my big toenail extracted last night, Dr says "oh ya painless and you'll walk fine and can squat on Friday for sure"

He's a damn dirty liar.

Fasted
3 sugar cookies
1 cup coffee

Shoulder bullying + mash

Seated OHP
45x20
95x10
115x5
140x5
140x5
140x5
140x5

Incline Bench
95x10
135x10
160x7
160x7
160x7

Seated Cable Row
160x15
160x15
160x15
160x12

Hanging Scap Retractions
BWx4x15

Bis

 

[Sean1332]

The bullying doin you good?

 

[NomZ]

The bullying doin you good?

Yep, shoulders feel good, been teaching some of my team the series too.

Left anterior delt has been tender though, seems to be just the muscle though.

 

[Sean1332]

Yep, shoulders feel good, been teaching some of my team the series too. Left anterior delt has been tender though, seems to be just the muscle though.

Mine is too from my AC joint. Cressy says don't put a lax ball to it so I'll comply with that.

 

[NomZ]

Mine is too from my AC joint. Cressy says don't put a lax ball to it so I'll comply with that.

I saw your post, haven't touched it. Might do some ice massage?...

Erectors are so sore, lol, hypertonicitiy isn't there luckily.

 

[Sean1332]

I saw your post, haven't touched it. Might do some ice massage?... Erectors are so sore, lol, hypertonicitiy isn't there luckily.

I was gonna try directing a contrast shower on it maybe. Maybe that will help? It's fairly stiff after benching today.

Try a double lax ball on the erectors?

 

[NomZ]

I was gonna try directing a contrast shower on it maybe. Maybe that will help? It's fairly stiff after benching today.

Try a double lax ball on the erectors?

I'd go with the ice massage being more effective.

I just single lax mash each side, let's me get in deep to all the nooks. My lat and lower trapezius junction has a huge trigger point, you can see it if I flex my back, gnarly bastard.

 

[Sean1332]

I'd go with the ice massage being more effective. I just single lax mash each side, let's me get in deep to all the nooks. My lat and lower trapezius junction has a huge trigger point, you can see it if I flex my back, gnarly bastard.

Ice massage I shall do then, as per your advice.

And that sucks big time. I've gotta nasty knot in my scap that's been there for weeks. I should prob do something about it.

 

[NomZ]

Fasted 196lbs
1 scoop Presurge
4 caps SNS DAA
1 cap SNS Bulbine
1 scoop Gatorade

Couldn't walk out squats today bc of the big toe, so pin squats and then set up the old school mono. Squats felt wonky bc I'm tight from the lack of movement.

Pin DE Squat 2" high
45x10
135x10
225x3
275x3
315x3
315x3
315x3
315x3
315x3

Reverse Band Old Skool Mono Squat
365x3
405x3
455x3
475x3
+belt & Black Mambas
545x3

Dips...Around the Horn Row
BWx29...180x12 high & narrow
BWx20...180x12 mid & narrow
BWx20...180x10 low & narrow
............180x6 low & wide

Back Extension
+45x20
+90x21
+90x20
+90x20

Leg Extension
160x10
160x10
160x10

Single Leg Hip Bridge
BWx2x10

[video=youtube;YY_0uPdxCes]http://www.youtube.com/watch?v=YY_0uPdxCes[/video]

 

[NomZ]

I think it's time for a new journal, rhadam is a ******* and there's no love in this section.

 

[Sean1332]

lol I always wondered that..

 

[Sean1332]

nice squats btw

 

[CountryLiftin]

Nice squats man.

I too have a trigger point inferior/medial to my scap and one between erector and lat insertion. Annoying. Lax ball cleans it up til after the workout.

 

[NomZ]

Nice squats man.

I too have a trigger point inferior/medial to my scap and one between erector and lat insertion. Annoying. Lax ball cleans it up til after the workout.

Thanks.

Mine is built up for so long, needs a lot of work.

New log:

http://anabolicminds.com/forum/workout-logs/239578-nomz-totals-1500-a.html#post4277743