PAV's ENTIRE OFFSEASON LOG
11-26-2008 05:50 PM
WORKOUTS 3 AND 4 222LBS
Hey guys sorry about not posting lately, my computer has been screwing up and i just came home for thanksgiving yesterday.
CRUCHES 60 60 60 60 60 1:30
REV CRUNCHES 25 25 25
HAMSTRING FEELS LIKE CRAP
LAT PULL DOWN 130-15 160-10 170-10 180-10 DROP TO REV 100-20 2:00
HAMMER T BAR ROW 45-15 70-15 90-10 110-10 DROP 70-8 45-10 2:30
REAR DELT FLY 30-15 40-15 50-15 60-15 2:00
HIGH RAISE 50-15 60-15 70-10 40-15 WRISTS HURT 2:00
SHRUGS 40-15 LIGHT FOR SHOULDER
HAMSTRING FEELING BETTER TODAY LESS PAINFUL
As for my workouts recently i feel they have been going very well. I went to train at my home gym today and everyone said how good i looked. My back looked huge today. Im not as bulky as i was but i dont feel lean yet. I havent been able to train from like my belly button down so im not burning fat like i should. There isnt as much definition as i would like in my abs for being only 222 pounds. Recently Ive had a great mind set in thee gym and have just been so amped. I feel like barking or jumping up and down and going crazy. I dunno if that the RPM or me just being me.
As for eating at home i dont really like what we have. there certainly isnt as much food as there is at school and over christmas break im gonna need a job so i can start buying myself my food. I think im making some good progress and look good but i want to look more cut!!. The goal of this year is to put on 8-9 pounds of muscle and lose some fat. Lets say being around 230-235 just freaking solid by august. LETS GET IT!!!
11-27-2008 07:23 PM
So today is basically an off day. My hammy is kinda sore from yesterdays back workout and i think tonite all im gonna do is the workout my physical therapist gave me. Well see how that goes and heopfully it doesnt make me to sore. Didnt eat a ton today, i really hate turkey and yes am an American.
11-27-2008 11:56 PM
I can't help it. I LOVE turkey day and just pig out..lol
ADVANCED MUSCLE SCIENCE
Strongest On The Market
RECOVERBRO: Est. Post #3222
11-28-2008 08:13 AM
Haha yeah man. for what ever reason ive never liked turkey since i was a little kid. My mom did make me ribs though and i guess that wasnt the healthiest of choices....
11-29-2008 01:07 PM
November 28 - hamstring rehab and a little abs
HOT TUB FOR WARM UP 15 MIN
HIP MOBILITY EXCERCISES
LAYING SUPERMAN 10 10 10
KNEELING ALT SUPERMAN 6 6 6
PLANKS 1:00 1:00 1:00
CRUNCHES 60 60 60
SIDE PLANKS 1:00 1:00 1:00
I really didnt wana right up anythinga bout my hammy as to not jynx myself but it feels pretty good today even after doing that rehab yesterday. Ussually it feels like crap the day after. Could it actaully be healing???
11-29-2008 09:05 PM
What do they have you dong as rehab for it?
ADVANCED MUSCLE SCIENCE
Strongest On The Market
RECOVERBRO: Est. Post #3222
11-29-2008 11:12 PM
well basically im just doing a lot of activation excercieses to get the muscles firing correctly. The physical therapist said my lower right back and hamstring arent firing in snyc with my glute. Im always getting stim, ultrasound and some massages on it. I havent been strecthing it really cuz it really isnt there yet but i think im making some progress. Im gonna call my physical therapist monday. Ill post my bicep workout from today tommorow with my chest workout. Had some sweet pumps today and weighed in at 224!!!
11-29-2008 11:19 PM
If you want excercises speciffically or anything like that just let me know. I tore my other hammy up terribly last year and had to get an MRI and some real serious help to fix it. Unfurtunatly i have a lot of experience in the area.
11-30-2008 07:09 PM
So today was a terrible lift. My triceps were fatigued, the gym i worked out at didnt have a 30 degree bench, i didnt eat a whole lot all day and i was light....220 thats SHI*TY!!!Im so pissed off after lifting today. Im gonna post my lifts from the last two days and pictures and measurements tommorow i think. So hopefully that may get me some more attention. Ive also decided to take mass fx and restore over christmas break starting decemeber 13.
12-01-2008 10:19 AM
Close Grip 50-15 60-15 70-15 80-6 90-3 1:30
Incline Cable 20-15 40-15 50-12 60-6 Drop 30-10
Seated Alt Db Curl 25-10 30-10 35-10 40-5
Rev Curl 40-15 50-15 60-15 70-5 Drop 40-5 30-5 20-10
Forearm Db 35-10 40-15 45-8
Incline Barbell 135-13 155-10 185-6 175-6 165-7 160-7 3:00
Crunches 60 60 60 60
Db Press 40-15 50-15 55-8 45-10 40-12 1:00
Dips 10 8
Side Raises 10 15 15-12 20-6 Drop To Holds 2:00
Flys 30-15 35-15 40-7 2:00
Twist Crunches 50 50 50
Seated Twists 30 30 30
Terrible Workout. Didn’t Eat A Whole Lot Felt Sick, Triceps Tired, Bench Not 30
12-01-2008 10:20 AM
Thats the workoust from the last two days....yesterday was aweful. And im feeling a little sick today. FU*K
12-01-2008 03:29 PM
So today i weighed in at 225.5. This was a good weigh in but i was very bloated. All i did today was some hip mobility excercises and hamstring activataion stuff. No real lifting. Its really a pain in the butt to see other guys especially those who play my position able to lift legs. Overall though the hamstring is improving.
12-02-2008 06:37 PM
So heres my dreadful looking pics. This is how u look after a football season and not being able to do cardio.....I took these at 9:00 being very bloated. Body fat somewhere between 15 and 20 and im weighing 225ish in these pics..
12-02-2008 06:39 PM
In the above u really cant tell cuz my nipples are hard but i have some pretty nasty gyno in both my pecs from puberty....
Heres todays workout. It was pretty good prob a 3 out of 5. My delt and right hand were bothring me for some reason.
TOWEL PULLS/ PEANUT 10 10 10
REV LAT PULL DOWN 100-15 115-15 130-15 145-15 160-7 4 HALFS 2:45
CRUNCHES 60 60 60 60 60 60
T BAR ROW 45-15 65-15 75-15 75-15 85-6 DROP 45-8 2:45
SHRUGS 55-20 65-20 70-10 RIGHT WRIST AND HAND HURTS
REV CRUNCH 20 20
REV FLYS 30-15 30-15 40-15 50-15 60-14 40-15 R REAR DELT HURTS 2:00
HIGH RIASE 45-15 55-15 65-15 70-10 2:00
TWIST CRUNCH 50 50 50
TWISTS 30 30 30
PLANK 1:00 1:00 1:00 1:00
Oh and heres what i did yesterday...
HIP MOBILITY EXCERCISES
ALL FOUR SUPERMAN
ICE 15 MIN
HAMSTRING PAINFUL WHILE DOING SIDE PLANK LEG SWINGS, STILL DOESN’T FEEL FLUID AT
ALL WHILE STRECTHING. PROGRESSING AND FEELING BETTER
VERY BLOATED WHEN WEIGHING IN. SORE AND PAINFUL HOUR OR SO AFTER AND NIGHT
12-03-2008 12:32 AM
Hey man - seems like you need more nutrition. i'd add in some more breakfast - at least 2 cup of oatmeal (real stuff, not sweetened packs- add Splenda if you want sweetness)
also add some nonfat cottage cheese at bedtime - again add splenda and vanilla if you want it to taste like dessert.
Good luck bro - sure you'll do well!
12-03-2008 09:33 AM
You mean in addition to what i listed already i guess.... Its tough cuz im in college and really never in my room. I recently added a scoop off casein protein before bed and have been eating 12 or so egg whites. Instead of the oatmeal im eating a thing of specail k cereal rite now about two hours after breakfast. I cant really get my hands on oatmeal in the morn so i guess cereal is the next best thing. Thanks for the help...its just real rough being in college. Im going home for an entire month in two weeks and im going to try to put together a diet of the best foods and stuff i should be eating cuz ill be able to cook and grocery shop....
12-03-2008 07:38 PM
My hamstring is feeling pretty painful today. Yesterday the trainers had me doing some reverse flexion stuff and backwards step ups. I had done some PT the day before and and thats the first time i did so much in two days. Im hoping the pain is just fatigue of some sort and not extra damage of any kind. All i did today was get stim and ice the hammy. The pain actaully got much worse after the stim which ussually doesnt happen. Hopefully itll feel better tommorow. I kinda ran out of body parts to train and didnt really do anything today. As for tommorow im planning on doing biceps and abs. I know i did back yesterday and fatigued my biceps already but well see how they feel tommorow.
12-04-2008 04:30 PM
Today was a bicep workout and it didnt go as well as i would have liked. My biceps were pretty shot from doing back two days ago. The hammy is a little painful today and i cut the rehab excercises in half hopefully itll feel good tommmorow. I need it to get better. heres the workout....weighed in at 222.1 today and i wasnt bloated at all.
KNEELING 100-15 120-13 100-12 90-12 80-15 1:30
STAND ONE ARM PREACH 30-12 35-7 40-2+10 25-12 1:30
WIDE GRIP BARBEL 50-12 70-7 55-12 2:00
CABLE HAMMER CURL 30-15 40-11 30-2 20-5 12-Oct
FOREARM CURLS 55-15 75-15 85-15
SIDE FOREARMS 10 15 12.5-5 15-15
CRUNCHES 60 60 60 1:30
BICEPS REAL TIRED FROM DOING BACK AND DIDN’T GETTING A GREAT PUMP. ALSO
WEIRD PAIN IN RIGHT COLLAR BONE
12-05-2008 08:32 PM
Today was sick workout!! Got some PRs!!! I did lose some mental focus towards the end of the workout and started conversation but it was awesome. The hamstring is ok, it should feel good tommorow but well see....I dunno why the RPM does this to me but about 3 hours after i take it i have the jitters real bad and my mind is racing its a really weird feeling....
FLAT DB PRESS 40-15 60-15 75-15 90-10 100-7 110-5 3:00
ALT DB PRESS 45-12 45-12 50-12
MAX PUSH UP 26 16 20
SKULL CRUSH 55-15 60-10 65-10 70-8
DECLINE FLYS 25-15 30-15 35-14
SEATED DIPS 20 15
GOOD LIFT, MAY HAVE AGGRAVATED HAMMY THOUGH BY PICKING UP WEIGHTS AND DIPS
NO PT TODAY, GIVING HAMMY A REST
Not to bloated today weighed 224.7...
12-06-2008 12:00 PM
so sore today prob just gonna do some abs and hamstring stuff...
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