Well deserved!...This is day 10 and my first rest day.
Well deserved!...This is day 10 and my first rest day.
AM Gold members have a reputation to maintain you know... :study:You havent made it clear...why you arbitrarily stop at a particular protocol of repetitions...as your workouts seem to reflect sometimes :toofunny:
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.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.
haha, sorry about that bro.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.
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.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:
What's on a man's mind?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.
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 daysI 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.
Hey, good to see you came, brudda!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.
I appreciate the AX approval, Tim :thumbsup: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!!
What a quote!:clap2: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!!
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.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.
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!!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!!!!!!!!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.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 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.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.
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.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.
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 !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.
hahaha :toofunny::toofunny: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!!!! X10Bro, 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 ..
good forearms are definitely solid.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.
Quite understandable! Awesome progress, bud!...Furthermore, I believe I am fully saturated at this point :woohoo:
Thanks Strategic. I'm still limited to certain exercises, but the ones I am able to perform are improving quite drastically.Quite understandable! Awesome progress, bud!