Volcom's Secret Rehabilitation Log with 3-AD & MassFX

[strategicmove]

...This is day 10 and my first rest day.

Well deserved!

 

[VolcomX311]

Day 10 (AM Session)

Bi's.

Just bi's today, no weird brachioradialus or forearm extensor(s) focused workout.

Machine Preacher
60lbs x 20 reps
70lbs x 20 reps
80lbs x 15 reps
90lbs x 12 reps
100lbs x 9 reps
110lbs x 8 reps

Machine, One Arm Preacher Curl (Different Machine)
50lbs x 15 each arm
55lbs x 10 e.a.
60lbs x 9 e.a.
65lbs x 8 e.a.
70lbs x 8 e.a.

Cable EZ Bar Curls
110lbs x 15 reps
125lbs x 12 reps
140lbs x 8 reps

Db Wrist Curls
40lbs Db's x 25 reps each arm
45lbs Db's x 15 e.a.
45lbs Db's x 12 e.a.
45lbs Db's x 10 e.a.

I was a little out of it this morning, I'm thinking I probably should have allowed myself one more day of rest, but I couldn't help myself. I showed up for work and realized today is a payed day off, so I went to the gym.

 

[VolcomX311]

Small Comparison

I happened to open up on the same exercise today, as I did in my first bi's workout and I noticed some improvement, so I thought I'd note it for the Halls of Records.

Day 1 @212lbs
Machine, Preacher Curls - Supinated
60lbs x 15 reps
70lbs x 12 reps
80lbs x 10 reps
90lbs x 9 reps
90lbs x 9 reps
100lbs x 8 reps

Day 10@211lbs
Machine Preacher
60lbs x 20 reps
70lbs x 20 reps
80lbs x 15 reps
90lbs x 12 reps
100lbs x 9 reps
110lbs x 8 reps

Do I think this is in part to my stack? Absolutely, but at this point, I can still accredit some, or a lot of these gains to natural, progressive muscle endurance adaption(s). By next week I can stop implicating my bodies natural "switch over" adaption(s) from high intensity to high volume workload. All of my working muscle groups should be familiarizing themselves with the new stimulus by now. With that said, I do feel stronger.

The only notable body part that has been catching my attention as out of the ordinary are my traps, but that is usually an indication of lowered bodyfat. My traps become very prominent as I begin to lean out.

Tomorrow is flat/decline chest day, my second, flat/decline chest day within this cycle up to this point. I will make a strength comparison or muscle endurance comparison then. Measuring larger muscle groups against each other may carry more weight (you like my play on words).

 

[metroba]

lookin good man

 

[VolcomX311]

Day 10 (PM Session)

Traps/Light Shoulders

SEATED SHRUGS
270lbs x 30 reps
290lbs x 25 reps
320lbs x 15 reps
340lbs x 15 reps
360lbs x 15 reps
380lbs x 12 reps
410lbs x 8 reps

STANDING Db LAT RAISES
35lbs Db's x 15 reps
35lbs Db's x 10 reps
35lbs Db's x 9 reps

MACHINE SIDE LATERALS
80lbs x 15 reps
95lbs x 15 reps
110lbs x 11 reps
110lbs x 8 reps
110lbs x 8 reps

UPRIGHT ROWS, WIDE GRIP
95lbs x 15 reps
105lbs x 10 reps
115lbs x 8 reps

I took it easy on my shoulders today because tomorrow is chest, which is why I didn't do any posterior delts. I didn't hit my medial delts hard enough to negatively effect tomorrows performance on chest.

Edit: Day 10, is actually Day 11. I forget to count my rest day.

 

[boxmeman]

Superb log man!!

 

[strategicmove]

Great dedication, as usual, Volcom! :thumbsup:

 

[VolcomX311]

Thanks a lot guys. I'm feeling better and better each day. My back isn't well enough to do any running or "standing" shrugs (clearly no bb rows or deads, and I'll add cable rows to that list), but I don't feel like I'm lifting with one hand tied behind my back in terms of performance. I still cater to the sensitivity of my back, but its not a miserable experience as it has been, with a constant pain as a reminder.

I don't normally cheat with back jerks or momentum leans as is, but not having that as an option at all has further helped my posture during lifts with high cheat potential. I can't even knee bounce or dip into a movement, like curls.

Thanks for the encouragement.

 

[VolcomX311]

Day 12 (A.M. Session)

BACK

Machine Rows - Underhand Grip
100lbs x 20 reps
120lbs x 18 reps
140lbs x 15 reps
160lbs x 11 reps
180lbs x 10 reps
200lbs x 8 reps

Lat Pull Downs - Wide Grip
150lbs x 13 reps
165lbs x 12 reps
180lbs x 8 reps [one more, I have more in me]
195lbs x 8 reps [I have more yet...]
210lbs x 8 reps [this was it]

Machine Lat Pull Downs - Close, Neutral Grip
150lbs x 15 reps
170lbs x 12 reps
190lbs x 10 reps
210lbs x 8 reps [I thought I was done here...]
230lbs x 8 reps [I went for it and felt I had a bit more in me..]
250lbs x 8 reps [I barely made 8, so I thought I'd go one more..]
270lbs x 8 reps [Made a little noise and huffing & puffing, got it]
290lbs x 8 reps [This was the stack, but it was difficult, my last 2 reps were questionable]

I don't intentionally stop at 8 reps for the sake of protocol. I keep pressing on and increasing weight until my my reps are being completed by momentum, or forced, shaky form. I generally set a "minimal" protocol; I want to get at LEAST X number of reps on this set, but I don't ever set a maximum cap. I don't plan on hitting 20-30 reps when I do, nor do I intentionally pick weights that I know I can pull off that amount of reps. I normally pick a weight I feel I can rep 12-15 times as a starting point, so when I hit 20, 25, 30 reps, its a surprise to me. This is just my second or third week into high volume lifting, and my endurance adaption(s) have just started kicking in, so I'm still figuring out the foundations and boundaries of my strength & endurance.

I just want to make it clear that I don't arbitrarily stop at a particular protocol of repetitions, as my workouts may seem to reflect sometimes. When I pull off 8 reps the first time, its all I had right then, and moving the weight up and hitting that number again is me pushing myself to another level of effort to make it happen. I really, really push myself to extend my sets. Once I can no longer "make it happen" with safe & respectable form, thats when I know its time to stop (or I've stacked it and thats, that). I don't think pull downs should look like vertical rows. If I have to row to make the lat bar come down, then I'm down. "Some" back extension is still respectable & legit in my book, but some people look like they're doing Deads on the lat pull down, hehe.

Tonight is chest. I'll make a more legitimate comparison of strength/endurance, total work/absolute strength against my last chest workout to see how my cycle is doing.

 

[boxmeman]

You havent made it clear...why you arbitrarily stop at a particular protocol of repetitions...as your workouts seem to reflect sometimes :toofunny:

 

[VolcomX311]

You havent made it clear...why you arbitrarily stop at a particular protocol of repetitions...as your workouts seem to reflect sometimes :toofunny:

AM Gold members have a reputation to maintain you know... :study:

 

[SamBoz19]

Holy Volume Batman!

BACK

Machine Rows - Underhand Grip
100lbs x 20 reps
120lbs x 18 reps
140lbs x 15 reps
160lbs x 11 reps
180lbs x 10 reps
200lbs x 8 reps

Lat Pull Downs - Wide Grip
150lbs x 13 reps
165lbs x 12 reps
180lbs x 8 reps [one more, I have more in me]
195lbs x 8 reps [I have more yet...]
210lbs x 8 reps [this was it]

Machine Lat Pull Downs - Close, Neutral Grip
150lbs x 15 reps
170lbs x 12 reps
190lbs x 10 reps
210lbs x 8 reps [I thought I was done here...]
230lbs x 8 reps [I went for it and felt I had a bit more in me..]
250lbs x 8 reps [I barely made 8, so I thought I'd go one more..]
270lbs x 8 reps [Made a little noise and huffing & puffing, got it]
290lbs x 8 reps [This was the stack, but it was difficult, my last 2 reps were questionable]

I don't intentionally stop at 8 reps for the sake of protocol. I keep pressing on and increasing weight until my my reps are being completed by momentum, or forced, shaky form. I generally set a "minimal" protocol; I want to get at LEAST X number of reps on this set, but I don't ever set a maximum cap. I don't plan on hitting 20-30 reps when I do, nor do I intentionally pick weights that I know I can pull off that amount of reps. I normally pick a weight I feel I can rep 12-15 times as a starting point, so when I hit 20, 25, 30 reps, its a surprise to me. This is just my second or third week into high volume lifting, and my endurance adaption(s) have just started kicking in, so I'm still figuring out the foundations and boundaries of my strength & endurance.

I just want to make it clear that I don't arbitrarily stop at a particular protocol of repetitions, as my workouts may seem to reflect sometimes. When I pull off 8 reps the first time, its all I had right then, and moving the weight up and hitting that number again is me pushing myself to another level of effort to make it happen. I really, really push myself to extend my sets. Once I can no longer "make it happen" with safe & respectable form, thats when I know its time to stop (or I've stacked it and thats, that). I don't think pull downs should look like vertical rows. If I have to row to make the lat bar come down, then I'm down. "Some" back extension is still respectable & legit in my book, but some people look like they're doing Deads on the lat pull down, hehe.

Tonight is chest. I'll make a more legitimate comparison of strength/endurance, total work/absolute strength against my last chest workout to see how my cycle is doing.

Man you seriously poor on the volume don't you? Seriously with type of workouts you post and the hard work you do you should consider entering an ironman competition or something because it looks that would be right up your ally. I like the attitude I see though...In a sense...Enough is truly never ENOUGH...lol.

Cheers!:cheers:

 

[Nightwanderer]

Every time this thread shows up on the main page I misread the title as 'victoria's secret' and it gets me to move my mouse over it, heh.

 

[VolcomX311]

Every time this thread shows up on the main page I misread the title as 'victoria's secret' and it gets me to move my mouse over it, heh.

haha, sorry about that bro.

 

[VolcomX311]

Man you seriously poor on the volume don't you? Seriously with type of workouts you post and the hard work you do you should consider entering an ironman competition or something because it looks that would be right up your ally. I like the attitude I see though...In a sense...Enough is truly never ENOUGH...lol.

Cheers!:cheers:

I don't normally and never have taken my volume to this extreme. I've always stuck with a very traditional 3 set, 8-12 rep scheme, and various different exercises, which has worked fine in the past, but Norwegian inspired me to take the volume approach up a notch. I'm giving it a try to see how my body responds to it in terms of hypertrophy. We'll see how it goes.

Thanks for all the encouraging words as usual. You always motivate.

 

[VolcomX311]

Day 12 (P.M. Session)

Flat/Decline Chest

Flat Bench
225lbs x 17 reps
235lbs x 11 reps
245lbs x 9 reps
255lbs x 7 reps

Hammer Wide Press
270lbs x 16 reps
290lbs x 12 reps
320lbs x 12 reps
340lbs x 10 reps
360lbs x 9 reps

Dips
Body Weight x 25 reps
BW x 15 reps
BW x 16 reps
BW x 16 reps
BW x 14 reps

Machine, Decline Press
120lbs x 12 reps
140lbs x 12 reps
160lbs x 10 reps
180lbs x 8 reps
180lbs x 7 reps

My chest is sore as we speak.

 

[pistonpump]

im late but damn im fashionable! haha, nice to see this log and man you got some strength on you volcom... im in particularly for the 3ad assesment. Keep it up.

 

[strategicmove]

Every time this thread shows up on the main page I misread the title as 'victoria's secret' and it gets me to move my mouse over it, heh.

What's on a man's mind?

 

[EasyEJL]

I don't normally and never have taken my volume to this extreme. I've always stuck with a very traditional 3 set, 8-12 rep scheme, and various different exercises, which has worked fine in the past, but Norwegian inspired me to take the volume approach up a notch. I'm giving it a try to see how my body responds to it in terms of hypertrophy. We'll see how it goes.

Thanks for all the encouraging words as usual. You always motivate.

I switched to a higher volume structure too recently, and its interesting how different it feels. both in terms of workout itself, but also DOMs. now i'm being forced to shuffle around body parts because after a high volume chest day, triceps and shoulders are shot for at least 3 days

 

[VolcomX311]

im late but damn im fashionable! haha, nice to see this log and man you got some strength on you volcom... im in particularly for the 3ad assesment. Keep it up.

Hey, good to see you came, brudda!

 

[VolcomX311]

3-AD/Mass FX Challange Part 1

I'm comparing the first three exercises, limited to the first 13 sets of my chest workout from Day 4 vs Day 12. Why first three exercises? Because the fourth exercise from Day 4 was a fly motion and the fourth exercise from Day 12 was a press, which makes them very incomparable.

Why the first 13 sets? Because I performed an extra set of dips on Day 12 and adding that extra set to the equation would cause a skew.

Mediating Variables: (these maybe very influential variables and I realize this is not the most precise scientific experiment, but this is the situation).


MEDIATING VARIABLES:

#1. The second exercise from Day 4 is different then the second exercise on Day 12. Day 4's second exercise was Hammer Decline Press, whereas, Day 12's second exercise was Hammer Wide Press. These are very similar exercises, and my level of performance are very similar in terms of strength and endurance on both of these exercises, but ultimately, they are not "the same" exercise.

#2. Day 4 I was fresh. Day 12, Chest was my second session of the day, following my A.M. Back workout.

#3. Day 4 I ingested a large amount of carbs pre-workout with Anabolic Pump & Pslin (over 100g pre-workout). Day 12, I only had 50g of carbs immediately post morning workout and that's it.

Day 4

FLAT BENCH
225lbs x 14 reps
235lbs x 12 reps
255lbs x 8 reps
275lbs x 6 reps

HAMMER DECLINE PRESS
270lbs x 15 reps
290lbs x 12 reps
320lbs x 11 reps
360lbs x 9 reps
360lbs x 8 reps

DIPS
BW x 19 reps
BW x 12 reps
BW x 12 reps
BW x 10 reps

Day 12

Flat Bench
225lbs x 17 reps
235lbs x 11 reps
245lbs x 9 reps
255lbs x 7 reps

Hammer Wide Press
270lbs x 16 reps
290lbs x 12 reps
320lbs x 12 reps
340lbs x 10 reps
360lbs x 9 reps

Dips
Body Weight x 25 reps
BW x 15 reps
BW x 16 reps
BW x 16 reps
BW x 14 reps

Day 4 Summary

Sets Being Compared: First 13 sets.

Total Work Done (weight x reps): 38,017lbs

Avg. Weight Used: 264.41lbs

Avg. Reps Performed: 11.38 reps

Peak Endurance: 19 reps

Peak Strength/Endurance: Flat Bench 225lbs x 14 reps

Peak Strength: 360lbs x 9 reps

Day 12 Summary

Sets Being Compared: First 13 sets

Total Work Done (weight x reps): 43,884lbs

Avg. Weight Used: 260.30lbs

Avg. Reps Performed: 13.46 reps

Peak Endurance: 25 reps

Peak Strength/Endurance: Flat Bench 225lbs x 17 reps

Peak Strength: 360lbs x 9 reps

In conclusion, everything has improved with the exception of Peak Strength. However, due to the fact that I drew my peak strength reading from an exercise toward the middle of the workout does not make it a very valid reading. More often then not, depending on the extent of the warm up and other obvious mediating factors, the opening exercise is the best test to draw conclusions from in terms of Peak anything. However, the averages paint a more valid picture of the overall comparison and progress. My body seems to have made all its "natural" muscle endurance adaption(s), so any "extraordinary" improvements from here on will be HEAVILY accredited to the supplements in my blood and not so heavily to my central nervous system.

I will mention, my opening flat bench for 225lbs at 17 reps was a personal best (especially at my current weight, 211lbs). My 230lbs workout partner pulled off 225lbs for 18 reps, and he's a lean guy, (MMA guy) so he's 230lbs of good weight. Our strength was very close here on the opening bench, but then he completely dominated the weight I was using throughout the workout and he had to start upping the weight because he was pulling off 20 reps at weights where I could only do 12 reps.

Also, I am down 1lb., (currently 211lbs, down from 230lbs overall, thus far) but I feel I "look" leaner, but I'm open to the idea of a placebo reflection for now.

Overall looking good. From not really being able to walk about two weeks ago to now, I feel I'm progressing tremendously. I'll probably make another 3-AD/MassFX Challenge in the near future. Thanks guys.

EDIT: I had to re-calculate my total work done and average weight used because I realized that I'd forgotten that I weigh 211lbs and not 225lbs, and my original calculation was done with my bodyweight at 225lbs. Everything remains the same ratio wise, relative to the Total Work Done and Avg. Weight Used comparison between both days, but both of my Avg. Weight Used went down about 4lbs and my total work done went down a bit. I wanted to be as accurate and honest as I could be. It's corrected now, so we're good.

 

[boxmeman]

What an update!!

 

[metroba]

congrats on your success so far! Keep it mang!

 

[T-AD]

Wow... thanks for pointing it out to me, man. That review there is just phenominal!!! Not just the way that you compared notes all scientifical n junk, but the phenominal success you are having with your workouts! Increased endurance is one of the first things that I'm noticing, and I'm using it to my advantage just as you are. Of course, my comparisons pale in comparison to your's. But, we are noting the same effects thus far. I've yet to incorporate MFX into the equation (but will be doing so next week), and I can only hope to do as well as you are.

Keep up the good work, man!! Success is a state of mind, not just numbers. If, in the end, you feel that the numbers justify that happy feeling in your heart-brain, then you've succeeded in attaining that wonderful goal!!

 

[VolcomX311]

Wow... thanks for pointing it out to me, man. That review there is just phenominal!!! Not just the way that you compared notes all scientifical n junk, but the phenominal success you are having with your workouts! Increased endurance is one of the first things that I'm noticing, and I'm using it to my advantage just as you are. Of course, my comparisons pale in comparison to your's. But, we are noting the same effects thus far. I've yet to incorporate MFX into the equation (but will be doing so next week), and I can only hope to do as well as you are.

Keep up the good work, man!! Success is a state of mind, not just numbers. If, in the end, you feel that the numbers justify that happy feeling in your heart-brain, then you've succeeded in attaining that wonderful goal!!

I appreciate the AX approval, Tim :thumbsup:

 

[metroba]

Success is a state of mind, not just numbers. If, in the end, you feel that the numbers justify that happy feeling in your heart-brain, then you've succeeded in attaining that wonderful goal!!

What a quote!:clap2:

 

[VolcomX311]

Day 13 Extra Credit

I cheated my rest day today. I planned on resting today, but by 9:00pm I became restless and decided I'd just do a real minor, half-workout.

Minor, Half-Workout (because this was my rest day)

TRAPS

Seated Shrugs
270lbs x 30 reps
320lbs x 20 reps
360lbs x 17 reps
410lbs x 12 reps
460lbs x 9 reps [max plates loaded]
460lbs x 8 reps

Standing Db Shrugs
125lbs Db's x I stopped at 8 reps, because I could feel that this was a bad idea. I don't think my lower back is strong enough to stabilize this much weight.

Upright Rows - Very Close Grip
95lbs x 18 reps
105lbs x 12 reps
115lbs x 10 reps
125lbs x 8 reps

Smith, Upright Rows - Behind The Neck
95lbs x 20 reps
115lbs x I stopped a 4 reps. I don't know how, but it felt like my thoracic region was somehow over-compensating for the lack of stability in my lumbar, because I felt the left side of my middle back straining in a, "I better stop, injurious way."

I can feel that same tightness and tension in my left side of the middle back right now.

Some days I feel so good that I forget that I'm still technically injured, but I think I still need to realize and cater to some of my physical limitations.

 

[Rodja]

I cheated my rest day today. I planned on resting today, but by 9:00pm I became restless and decided I'd just do a real minor, half-workout.

Minor, Half-Workout (because this was my rest day)

TRAPS

Seated Shrugs
270lbs x 30 reps
320lbs x 20 reps
360lbs x 17 reps
410lbs x 12 reps
460lbs x 9 reps [max plates loaded]
460lbs x 8 reps

Standing Db Shrugs
125lbs Db's x I stopped at 8 reps, because I could feel that this was a bad idea. I don't think my lower back is strong enough to stabilize this much weight.

Upright Rows - Very Close Grip
95lbs x 18 reps
105lbs x 12 reps
115lbs x 10 reps
125lbs x 8 reps

Smith, Upright Rows - Behind The Neck
95lbs x 20 reps
115lbs x I stopped a 4 reps. I don't know how, but it felt like my thoracic region was somehow over-compensating for the lack of stability in my lumbar, because I felt the left side, of my middle back straining in a, "I better stop, injurious way."

I can feel that same tightness and tension in my left side of the middle back right now.

Some days I feel so good that I forget that I'm still technically injured, but I think I still need to realize and cater to some of my physical limitations.

This happens to me all the time. I feel better, but not good enough to put myself through a normal day, yet I push myself to my limits. I think that boredom is one of the main things that makes me do this.

 

[pistonpump]

how do you do those seated shrugs with bb? im thinking you sit in front of the bar? i cant picture seated bb shrugs......

 

[T-AD]

how do you do those seated shrugs with bb? im thinking you sit in front of the bar? i cant picture seated bb shrugs......

Maybe sit on the edge of a bench and pull the bar up behind your knees? I dunno....anytime I've seen a seated shrug, it's been on a machine. I wish I had one of dem dere machines, though.... Makes isolating the traps much easier!!


Oh, and nice "half workout", bro!!! Yeesh!!! :fool2:

 

[hman85]

how do you do those seated shrugs with bb? im thinking you sit in front of the bar? i cant picture seated bb shrugs......

I was wonering the same thing, BUMP!!!!!!!!

 

[VolcomX311]

how do you do those seated shrugs with bb? im thinking you sit in front of the bar? i cant picture seated bb shrugs......

It's like a Hammer Machine. You sit, and to each side are handles, you sit between these handles and they line up on your side like parallel bars.

Each side of the handles have a rack and they allow you load up to 5 plates on each side. When I do these standing, I actually load an extra plate, hanging on the front of the handles, one on each side, and you could actually add up to 4 extra plates this way. This brings the max weight to 640lbs, but at this point, even with straps, gripping becomes the bigger challenge.

I can't do the standing shrugs yet because of my lower back. Front BB shrugs cause a slight pull forward and I can really feel even that slight counter-balance, behind the neck BB shrugs slightly pull back and again, the counter-balance, even that slight bit is more then my lower back can handle, but the seated shrugs are very stable and the gravitational pull is all downward, not forward or backward, so my back seems to agree with that.

I tried Standing Db Shrugs, but I had a hard to stabilizing the weight. Bottom line, I'm still injured.

My favorite shrugs are the standing BB shrugs for the record.

 

[VolcomX311]

Hostel 3 and/or Saw V

I dropped by my parents house and our personal deep tissue masseuse, Mr. Lu, an old Asian Master was there. I was offered a session on my mom's tab ($80.00, not a bad free-bee) and because of my middle back strain, I thought it'd be an amazing idea.

Therapeutically, it may have been a good idea, but it felt like an hour of slow torture. This wasn't a, "wow this feels so good and relaxing massage" Mr. Lu was somebody the Vietnamese would have brought out to massage the POW's.

He was elbow grinding the crap out of me, and in some real sensitive pressure point areas. The worst was my chest and my back. My chest was a pile of muscles with SEVERE DOMS!! And a relentless Asian gentleman driving the point of his elbow into your chest with severe DOMS, was murder. Then my back, there's this special little spot between the rhomboids that could make for a good Aikido restraint & control spot, because it is sensitive as HELL and I had DOMS there too. Mr. Lu was grinding his elbow there the most. I don't know how or why, but my noise was running and my face was perspiring. I felt like I was in a Hostel or Saw movie.

Anyway, that Deep Tissue elbow grind massage stuff is no joke, and these old school Asian Masters don't let up because it hurts. If an area is extra sensitive, its all the more incentive to grind that elbow even more relentlessly.

Strange thing about these deep tissue massages. There were muscle groups that I thought were completely recovered, but once Mr. Lu got grinding, it didn't feel like they'd recovered fully at all.

P.S. I just worked out traps about an hour previous to getting torture massaged and Mr. Lu bear claw pinched the absolute hell out of my traps. You got to have some thick skin to sit through this voluntarily.

 

[hman85]

I dropped by my parents house and our personal deep tissue masseuse, Mr. Lu, an old Asian Master was there. I was offered a session on my mom's tab ($80.00, not a bad free-bee) and because of my middle back strain, I thought it'd be an amazing idea.

Therapeutically, it may have been a good idea, but it felt like an hour of slow torture. This wasn't a, "wow this feels so good and relaxing massage" Mr. Lu was somebody the Vietnamese would have brought out to massage the POW's.

He was elbow grinding the crap out of me, and in some real sensitive pressure point areas. The worst was my chest and my back. My chest was a pile of muscles with SEVERE DOMS!! And a relentless Asian gentle driving the point of his elbow into your chest was while DOM'd, was murder. Then my back, there's this special little spot between the rhomboids that could make for a good Aikido restraint & control spot, because it is sensitive as HELL and I had DOMS there too. Mr. Lu was grinding his elbow there the most. I don't know how or why, but my noise was running and my face was perspiring. I felt like I was in a Hostel or Saw movie.

Anyway, that Deep Tissue elbow grind massage stuff is no joke, and these old school Asian Masters don't let up because it hurts. If an area is extra sensitive, its all the more incentive to grind that elbow even more relentlessly.

Strange thing about these deep tissue massages. There were muscle groups that I thought were completely recovered, but once Mr. Lu got grinding, it didn't feel like they'd recovered fully at all.

P.S. I just worked out traps about an hour previous to getting torture massaged and Mr. Lu bear claw pinched the absolute hell out of my traps. You got to have some thick skin to sit through this voluntarily.

I have afunny story about massages kinda like yours, my girlfriend at the time got me a massage at this one place i had never gone. she told me who to go to and when i get there i guess there are two ladies with the same name. Needless to say i was scared as hell when this huge lady comes out and starts going to work on me. That **** hurt so bad i had tears coming down. She kept using her elbow like you said and was putting all her 300 pounds into it. Wow. It hurt for days, but once it stopped hurting it felt alot better.

 

[VolcomX311]

I have afunny story about massages kinda like yours, my girlfriend at the time got me a massage at this one place i had never gone. she told me who to go to and when i get there i guess there are two ladies with the same name. Needless to say i was scared as hell when this huge lady comes out and starts going to work on me. That **** hurt so bad i had tears coming down. She kept using her elbow like you said and was putting all her 300 pounds into it. Wow. It hurt for days, but once it stopped hurting it felt alot better.

Mr. Lu's massage gave me DOMS. The gap between my rhomboids where he went to town with that elbow are sore as hell, but I admit that the thoracic strain I had going on is gone.

 

[hman85]

Yeah its painful but it helps!

 

[Norwegian]

Mr. Lu's massage gave me DOMS. The gap between my rhomboids where he went to town with that elbow are sore as hell, but I admit that the thoracic strain I had going on is gone.

Bro, I'm just dropping by real quickly, but I'm real happy to see you're back in action, and almost back to the good ol' self !!! Keep it up, man !

I'll be throwing down my own little deep tissue massage story in a bit .. Got 'molested' in Beijing, China when visiting the family last Christmas - butt ass naked, fondling .. the whole shabang-a-bang ! Hahaha, I felt used ..

 

[VolcomX311]

Bro, I'm just dropping by real quickly, but I'm real happy to see you're back in action, and almost back to the good ol' self !!! Keep it up, man !

I'll be throwing down my own little deep tissue massage story in a bit .. Got 'molested' in Beijing, China when visiting the family last Christmas - butt ass naked, fondling .. the whole shabang-a-bang ! Hahaha, I felt used ..

hahaha :toofunny::toofunny:

 

[VolcomX311]

Day 14, Another Peter Pan Workout

Today is my un-bicep workout day. I have days where I target bi's and forearm flexor(s) and then I have days like today, where its heavily brachioradialus & forearm extensor focused.

Un-bi's; Brachioradialus & Forearm Extensor(s)

Standing Barbell Reverse Curls
65lbs x 15 reps
70lbs x 12 reps
75lbs x 13 reps
80lbs x 9 reps
85lbs x 8 reps

Preacher, EZ Bar Reverse Curls
45lbs x 12 reps
50lbs x 10 reps
55lbs x 8 reps
60lbs x 8 reps
65lbs x 6 reps

Seated Db Hammer Curls
35lbs Db's x 12 reps
40lbs Db's x 10 reps
45lbs Db's x 8 reps

Free Weight Loaded Preacher, Rope Grip
45lbs x 15 reps
50lbs x 13 reps
55lbs x 8 reps

Db Reverse Wrist Curls
35lbs Db's x 25 reps each arm
40lbs Db's x 20 reps e.a.
45lbs Db's x 15 reps e.a.
50lbs Db's x 12 reps e.a. [forearm extensor paralysis!]

I think most people get into bodybuilding (or just working out), with a high appreciation for abs, chest and bi's. I did too and still do, but where I am now, with the exception of abs, because I'm still working to authoritatively establish that aspect, a deep, developed chest and great bi's are a given. I find myself becoming more impressed by back width, upper back thickness with very prominent traps and girthy & powerfully developed forearms with a well defined & dynamic surface. Which is why I have these Peter Pan Un-bi's days.

EDIT: Just so I'm not chased out of town as a heretic, who makes up muscles and aesthetic ideologies.

 

[boxmeman]

Bro, I'm just dropping by real quickly, but I'm real happy to see you're back in action, and almost back to the good ol' self !!! Keep it up, man !

I'll be throwing down my own little deep tissue massage story in a bit .. Got 'molested' in Beijing, China when visiting the family last Christmas - butt ass naked, fondling .. the whole shabang-a-bang ! Hahaha, I felt used ..

LMFAO!!!! X10
:toofunny::toofunny::toofunny:

 

[EasyEJL]

I find myself becoming more impressed by back width, upper back thickness with very prominent traps and girthy & powerfully developed forearms with a well defined & dynamic surface. Which is why I have these Peter Pan Un-bi's days.

good forearms are definitely solid.

 

[VolcomX311]

Day 15; I'm saturated

I almost skipped out on working out today. I felt heavily lethargic, tired and very unmotivated. I dragged myself into the gym and wow, I'm sure grateful for discipline's ability to supercede emotion (sometimes). This was one of my favorite workouts.

BACK

HAMMER LAT PULL DOWNS
180lbs x 20 reps
195lbs x 15 reps
205lbs x 15 reps
220lbs x 14 reps
235lbs x 9 reps
245lbs x 9 reps
255lbs x 9 reps
265lbs x 8 reps
275lbs x 8 reps
285lbs x 8 reps
300lbs x 6 reps [FINALLY!, I didn't anticipate that it would go this far for me to break under 8 reps]

HAMMER LAT PULL DOWNS - BEHIND THE NECK
140lbs x 20 reps
160lbs x 15 reps
180lbs x 10 reps
200lbs x 8 reps
210lbs x 4 reps [I stopped here intentionally. The problem with this exercise, is that I perform the movement with my back against the seat, so I have no bars to secure my thighs under and hold me down, therefore, when I use weight around 210lbs+, it exceeds my body weight and pulls me off my seat. At the level of my Lats fatigue by this point, on top of the elevation factor, I found myself tugging the weight, rather then pulling, so I shut this project down]

MACHINE, LOW ROWS
180lbs x 20 reps
195lbs x 13 reps
210lbs x 11 reps
225lbs x 8 reps
240lbs x 8 reps
255lbs x 10 reps :head:
270lbs x 8 reps
285lbs x 9 reps :head:
300lbs x 6 reps

I didn't feel exceptionally stronger then normal today, but my muscle endurance was extraordinary. Also, since I'm not able to do Deads, BB rows or T-Rows due to my lumbar injury, I must make the utmost of what I am able to do. I didn't intend on stretching these exercises out so much, but each time I reached a wall at 8 reps, I would move up the weight and to my own surprise, I would fight my way to complete 8 reps again, and again, and again and sometimes pull of an extra one to two reps, which was great.

Overall, I loved it. I'm glad I chose to workout today. Furthermore, I believe I am fully saturated at this point :woohoo:

 

[strategicmove]

...Furthermore, I believe I am fully saturated at this point :woohoo:

Quite understandable! Awesome progress, bud!

 

[VolcomX311]

Quite understandable! Awesome progress, bud!

Thanks Strategic. I'm still limited to certain exercises, but the ones I am able to perform are improving quite drastically.

 

[VolcomX311]

Day 16, Another One Out the Park

Incline Day. I have a two day chest split. I focus on middle & lower/wide chest development on Tuesdays and I focus primarily on upper chest on Saturdays. Incline day of course consists of primarily incline exercise movements, and occasionally I'll tag on shoulders or tri's at the end of the workout, depending on my energy level.

INCLINE CHEST DAY

SMITH, INCLINE PRESS
185lbs x 30 reps (that's for Norwegian)
205lbs x 20 reps (another one for the Texan Viking)
225lbs x 12 reps (that's for all us regular people)
245lbs x 10 reps
265lbs x 7 reps

HAMMER, INCLINE PRESS
180lbs x 15 reps
200lbs x 12 reps
220lbs x 12 reps
240lbs x 10 reps
260lbs x 7 reps

MACHINE, INCLINE PRESS - Neutral Grip, almost like a fly movement
165lbs x 15 reps
170lbs x 15 reps
185lbs x 10 reps
185lbs x 11 reps
200lbs x 8 reps

MACHINE, PEC FLIES
175lbs x 15 reps
190lbs x 12 reps
205lbs x 8 reps

TRAPS
[Explanation. We were suppose to hit shoulders on top of our incline chest day, but my workout partner had a bout of insomnia last night and didn't sleep until 4:30am, our workout was at 11:00am this morning, so he already had to fight through the energy demands of our chest workout. Therefore, we decided Shrugs will do for the day]

SEATED SHRUGS
270lbs x 30 reps (another one for Norwegian)
320lbs x 20 reps (and another...)
360lbs x 14 reps
410lbs x 11 reps

 

[VolcomX311]

3-AD/MassFX Performance Challenge, Part II

I’m going to do my second big performance comparison. As I’ve already mentioned in my previous post, my chest routine consists of a two day split. Middle/Lower chest development on Tuesdays, which was used in my first comparison, and Upper Chest on Saturdays. Today I will compare my Incline Chest performance from Day 9, against today’s Incline Chest workout at Day 16.

I will compare the first 10 sets, of my first two exercises from each day. I performed 5 sets on each exercise, the Smith, Incline Press and the Hammer Incline Press. Therefore, comparing the two exercises works out perfectly. However, by not comparing the full workout, it is still not as complete as it could be, but I believe there were too many variations from todays workout compared to Day 9's, in terms of additional sets. The first two exercises were verbatum in terms of sets, so this is the situation.

This second comparison may prove more accurate then my first comparison, as there were many “influential” mediating variables within my first comparison. Although my results were still positive in that comparison, the degree of my positive performance could have been slightly diminished.

Rather then noting some mediating variables, I will list the consistencies between these two comparison days.

CONSISTENCY FACTORS
#1. For Day 9 and Day 16, My Incline Chest workout was the first workout of the day. I was fresh for both, and both workouts were performed at the same time of day, at 11:00am.

#2. For Day 9 and Day 16, I ingested approximately 50g of pre-workout carbs, along with Anabolic Pump.

#3. For Day 9 and Day 16, the same muscle group was worked the night before, Back, and at the same time of day the night before, around 6pm, which places me in the same phase and level of recovery for the next morning.

#4. Diet was the same the day & night before for both Days 9 and Day 16. Carbs post workout the night before and a voluminous amounts of protein.

#5. Most importantly, rest was about the same, bed time around 11:00pm and 9 hours of sleep.

How do I know all this? I have a little note pad, Rich Gaspari style, where I record certain significant tid bits.

I removed certain measurements of performance, as I found them to be much too flawed & irrelevant and I included some measurements of performance that I reasoned to be much more significant. Total Work done is a fun number to look at, but it carries little weight in terms of relevance to progressive performance. I can go with 45lbs and rep it 100 times for 20 sets and completely spike the Total Work Done measurements. Also, Average Reps Performed is useless on its own, but in combining Avg. Reps Performed x’s Avg. Weight Used, then it becomes a valid indicator of performance. I called this new addition of measurement, Relative Performance (avg. weight used x avg. reps performed). Again, with my example of the 45lbs weights, repping 45lbs 100 times for 5 sets would spike my Avg. Reps Performed measurements, but that wouldn’t mean anything, so I fixed that error of measurement. Lastly, Peak Endurance on its own seems to lack validity, so I will omit that measurement for now.

Day 9

Smith, Incline Press
185lbs x 20 reps
205lbs x 15 reps
225lbs x 10 reps
235lbs x 8 reps
245lbs x 8 reps

Hammer, Incline Press
140lbs x 20 reps
160lbs x 20 reps
180lbs x 16 reps
200lbs x 12 reps
220lbs x 10 reps

Day 16

Smith, Incline Press
185lbs x 30 reps
205lbs x 20 reps
225lbs x 12 reps
245lbs x 10 reps
265lbs x 7 reps

Hammer, Incline Press
180lbs x 15 reps
200lbs x 12 reps
220lbs x 12 reps
240lbs x 10 reps
260lbs x 7 reps

Day 9 Summary

Sets Being Compared: First 10 sets.

Avg. Weight Used: 199.5lbs

Avg. Reps Performed: 13.9 reps

Peak Strength/Endurance: Incline Press 185lbs x 20 reps

Peak Strength: 245lbs x 8 reps

**Relative Performance a.ka. The Truth**
[Avg. Weight Used x Avg. Reps Performed] 2,773.05 Newtons

A Newton is a measure of power output (used to accel an object), which makes this an inappropriate occasion to use Newtons, because Newtons measures total power output in a single bout (to accel an object). My Relative Performance measurement is a total power output over MANY bouts, which is why it is inappropriate to use Newtons in this fashion, but I don’t know how else to quantify this number right now. I'll fix it later. I think the only person this may bother is Rodja, but he'll be okay because Wanderlei Silva is back on the horse.

Day 16 Summary

Sets Being Compared: First 10 sets.

Avg. Weight Used: 222.5lbs

Avg. Reps Performed: 13.5 reps

Peak Strength/Endurance: Incline Press 185lbs x 30 reps

Peak Strength: 265lbs x 7 reps

**Relative Performance a.ka. The Truth**
[Avg. Weight Used x Avg. Reps Performed] 3,003.75 Newtons

In conclusion, judging by my results, both muscle endurance and muscle strength has increased. My body weight still remains between 211lbs dry and 215lbs after a day of carbs. My waste is continuing to thin out (without the presence of cardio to my surprise), so I am quite pleased with how everything is moving along. .

 

[TexasLifter89]

dang dude talk about in depth

 

[T-AD]

Excellent!!! Progress is coming along very nicely! And the comparisons...wow... I've never seen it done like you're doing 'em. Though you describe the output in Newtons to be inappropriate in this case, using the average 1-rep max as a base of comparison might be an effective way to determine that measurement - for the base of comparison atleast. (I dunno - Sinner is the numbers guy!)

All in all, you're doing wonderfully! I'm glad that the waist is shrinking. Any program/supp/diet combo where you can lose bellyfat without doing cardio gets an absolute A+++++ in my book!!! I hate cardio, but love me some plates!!! :head:

Keep it up, bro. You DEFINITELY have my big ol' stampy stamp of approval.

 

[VolcomX311]

Day 17; Cardio Only

GARCIA MOUNTAIN TRAIL: 5 mile hike. Extreme inclination. 1 hour 15 min.

I weighed 211lbs last week. Today I was 215lbs, so I went on a severe, sweat producing cardio session and weighed myself again immediately following. I then weighed 216lbs, so I must have drank too much water during the hike (20 oz only). I feel and look leaner, but I know my sodium intake has been out of control, so I'm sure there is a lot of water holding going on.

All and all, things are still going well. I can't "run" yet, no jogging, clearly no sprinting, because my back is still less then 100% (and I won't be doing the 12 lap walk around the track ever again, that was hideously & torturously boring), so apart from the Stairmaster and Stairstepper, GARCIA is a great way to vary my cardio. GARCIA happens to be the most challenging of my cardio sessions, next to HIIT, which is great.

 

[metroba]

wow nice progress man!