PAV's ENTIRE OFFSEASON LOG

Page 2 of 3 First 123 Last
  1. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    The last two days my left pec/ armpit has been pretty sore ever since lifting chest. Hopefully theres no damage there and just bad soreness from it cramping after my lift. If the pain persists maybe ill take some extra days off between now and my next chest lift. Dont want another injiury!!! Today im gonna be lifting back.. My abs and rehab went pretty well last nite and my hammy doesnt feel to crappy today. So that means im making some progress. I start 4 weeks of PT a week from tommorow....

  2. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Todays workout was pretty good...did back. I weighed in at 223.6 and was pretty bloated so thats not good. Gotta increase my calories. My left pec is also still pretty dam sore which is not good at all. My hammy is def making progress tho, knock on wood... Did get a bit distracted though towards the end of the workout by talking to someone..

    TOWEL PULL/ PEANUT 10 10 10
    WIDE GRIP LAT PULL DOWN 100-15 115-15 130-15 145-15 160-15 170-15 2:30
    T BAR ROWS 45-15 65-15 75-15 85-11 2:40
    SHRUGS 60-20 70-20 80-20 2:30
    REV FLYS 40-15 50-15 60-15 40-15 BETTER FORM
    HIGH RAISE 45-10 65-10 WRIST HURTS
    LEFT PEC PRETTY SORE AND PAINFUL- HAMMY FEELING BETTER TODAY- DEF PROGRESSING
  3. Registered User
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,017
    Rep Power
    33557

    what I did when i couldn't train heavy was add some bodyfat, it takes a lot more to get it off because youve slowed your metabolism down by adding it, with that said your not doing a bodybuilding show , model shoot, etc and as long as you do your cardio to keep your speed up adding a few lbs to keep size is fine/ especially for football.

    My old training partner was like 6 ft 240 at 21. incredibly strong and fast for as big as he was. reminds me of Brock lesnar a bit.

    keep us updated on how you got your arm well

    when you say 45 you mean 45 per side correct?

    This is how I write numbers in my log as well.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
    •   
       

  4. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    As for the forty fives...thats just overall weight, not per side. The shurgs were db shrugs though...probally should have written that down. As for training heavy im making some real good progress right now with high volume and high reps and keeping the amount of excercises low. Its not that i cant train heavy but i really cant sqaut, deadlift or do cardio now because of my hamstring injury. The chest seems to be getting better and im probablly gonna hit up a big chest and tricep day on thursday or friday.

    Im still real young and my metabolism runs pretty fast, but without being able to do any cardio my body fat will prob go up. Im starting PT next monday for four weeks and hopefully thatll help me leg get back.

    Im also starting mass fx and restore this weekend i think so well see some good gains from that. Ill post some picture this weekend when i go home and ill see if theres any progress so far
  5. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    I forgot to mention this...but i measured my arms last nite and my right bicep is a little over 16.5 and my left is like 16.2. My forearms are way off and my left is a little over 13 and my right is a little over 14.....wow. How do u measure ure chest though? should i be flexing and blowing out my lats or just relaxed?
  6. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Really kinda frustrating day today. Noticed that i have definitly put on some body fat since summer...kinda sucks considering my leg is hurt and theres basically nothing i can do about it. I worked out abs today and really all i can do is cruches becuase i really cant incorporate my hamstring... Im thinking of maybe trying an epistane pulse sometime after im done with mass fx, restore, RPM to cut down..

    At the same time i dont feel i weigh anywhere near where i wana. I have lost a ton of weight by not being able to clean or squat or lift any legs for about 9 months. I pray that this winter break will get my hammy back and ill make some great progress and start running!!!!

    I know the epistane thing is kinda outside the realm of this thread but i feel like i deserve to be on the feild and am gonna do whatever it takes to show up as an animal in April for spring ball.
  7. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Arite so heres my last two lifts....Yesterday was an awesome bicep workout and boy are they hurting today. Today was a chest workout and it wasnt a good one. I was light, unfucused(just had two finals) and i had to leave early. Ever since i stopped taking OSTEO SPORT my shoulder has started hurting again and my left pec is not feeling good. Its got that tired feeling that is not good. My triceps were also shot today for some reason. Im gonna take a week off before my next chest workout. Im not quite sure why my tris were dead today but they felt like absolute crap

    heres the biceps 225.2

    LYING CABLE CURL 12.5-20 12.5-20 17.5-20 25-15 27.5-11 1:30
    PREACHER CURL 45-15 50-15 55-13 60-9 DROP 40-4 1:30
    ZOTTMAN CURL 20-20 22.5-19 25-15 20-15
    4 PART WALL CURL 10-50 OR SO
    ROPE CURL 2-Oct 15-2 20-2
    PLANKS 1:00 1:00 1:00
    SIDE PLANKS EACH 1:00 1:00 1:00
    CRUNCHES 60 60 60 60

    Then todays terrible chest

    Bench press 135-13 185-10 230-8 225-6 220-7 215-5 185-8 165-6 and thats it....oh and i weighed 222.7 what the hell?
  8. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Im really pissed about my chest and it hurting...ive been there with pulled muscles and this is gonna suck. I felt today though that i look the biggest ive ever look. Please let the chest be better in a week or so!!!!!!!!!!
  9. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Im so pissed about my chest...its sore up high by my clavicle, in the middle at my armpit and an inch and a half above my nipple. Im so upset about this....stupid dumbell press!!!
  10. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Left pec super sore....def wasnt ready to lift yesterday even though it felt fine at first. Gonna need some serious time off from my chest...Today will just be abs and hamstring rehab. Its prob gonna hurt even worse tommorow...this is gonna suck....first day where it feels ok im gonna do max push ups and shoulder and tricep stuff..
  11. Registered User
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Location
    Afghanistan
    Age
    33
    Posts
    6,262
    Rep Power
    719849

    take things easy with those injuries bro
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  12. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Hey guys. Havent checked in the last two cuz my girlfriends been at my house...But i worked out yesterday back and it was terrible. I think im gonna start grading every workout and i would have to say yesterday was an F. My chest started to really bother me and i couldnt get through my workout. My girlfriend was also a little distracting cuz i was showing her how to lift. It was all good though...kept me from hurting my chest more. The chest i thought would kill today, but it feels better. I took pics yesterday of my back and chest and there seems to be no improvement as of yet....Cant wit for my chest to heal and get back to hitting it hard. Tommorow starts my first day of rehab on my hammy and god do i hope its helpful. Today will just be abs of some sort.

    Im also trying to really refine my diet when im hope and perfect it. We will see how that goes
  13. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Today was first day of rehab. Went very well and the trainer was helpful as always. Great guy. IF it feels good tommorow great progress has been made. Lets see what happens. My left shoulder though bothered me real bad today and my pec is not anywhere near normal yet. It is improving a lot though. Heres the workout

    FOAM ROLLER TEN MINUTES
    HIP ACTIVATION
    BRIDGE WITH BALL BETWEEN 10
    BRIDGE HIKES PUSHING OUTSIDE 10
    SINGLE BRIDGE TENNIS BALL HIP 10
    SING BRIDGE PUSH OUT WITH BAND ON FOOT 10
    CROSS FOOT LUNGE 6 6
    OVERHEAD SQUAT 10
    SIDE BOARD LUNGE 6
    LATERAL BAND WALK
    OVERHEAD SQUAT 10
    DB HIGH RAISE 35-6 35-6 35-6
    DB ATHLETIC POSITION 35-6 35-6 35-6
    DB ROW 35-5 35-6 35-6
    DB REAR FLY 35-6 35-6 35-6
    DB PRESS 35-6 35-6 35-6
    ASSISTED BAND LEG PUSH DOWNS 6 6 6
    BAND WALL KNEE PUSH 10
    LEFT WRIST VERY SORE-REMINDS ME OF PAIN SOPHMORE YEAR
    HAMSTRING PAINFUL WHILE DOING LATERAL BENT OVER STRECT
    FELT OK DURING WORKOUT, OVERALL VERY FATIGUED. LEFT SHOULDER PAINFUL.
    LEFT CHEST GETTING BETTER BUT STILL FEELS WEIRD
  14. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Tommorow is gonna be just biceps. Will be a good judge as to how my chest is feeling and shoulder.
  15. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Yesterday was a pretty awesome workout and i wasnt to sore at all from PT which was awesome. Just my quads and back were sore. I did biceps, forearms and a little abs yesterday. I didnt do a ton of abs because they were a little sore and im always afraid after getting hernia surgery last year. I did however weigh in at 227, but i was very bloated. After a couple trips to the bathroom i dropped to about 225.5 which is still awesome.

    SEATED BARBELL CURL DEC 60-12 80-12 90-12 95-6 DROP 65-15
    STAND PREACHER CURL 50-12 60-12 70-12 80-8
    INCLINE DB CURL 45 30-15 35-11 40-6 DROP 30-4
    HAMMER CURL CROSS BODY 25-15 30-15 35-8+7
    SHORT ROPE 10 4 15-3 20-BENT-4
    CRUNCHES 60 60 60 60
    REV CRUNCH 16 16 16
    NECK 25-10 25-10
  16. Registered User
    Curls4Girls's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Apr 2008
    Posts
    7
    Rep Power
    80

    good log. ill be following
  17. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Thanks man, Yesterday was just the same thing as monday. I think im actaully starting to notice a difference with my new deit to. Today im gonna do some push ups and shoulder work. Gonna take it easy on that pec and still try and do some work in the gym.

    FOAM ROLLER TEN MINUTES
    HIP ACTIVATION
    BRIDGE WITH BALL BETWEEN 10
    BRIDGE HIKES PUSHING OUTSIDE 10
    SINGLE BRIDGE TENNIS BALL HIP 10
    SING BRIDGE PUSH OUT WITH BAND ON FOOT 10
    CROSS FOOT LUNGE 6 6
    OVERHEAD SQUAT 10
    SIDE BOARD LUNGE 6
    SINGLE RDL 8 EACH
    LATERAL BAND WALK
    OVERHEAD SQUAT 10
    DB HIGH RAISE 35-6 35-6 35-6
    DB ATHLETIC POSITION 35-6 35-6 35-6
    DB ROW 35-5 35-6 35-6
    DB REAR FLY 35-6 35-6 35-6
    DB PRESS 35-6 35-6 35-6
    ASSISTED BAND LEG PUSH DOWNS 6 6 6
    BAND WALL KNEE PUSH 10
  18. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Carbs (g) Protein (g) Fat (g) Calories
    Breakfast 1 Cup Egg Whites 4 24 0 120
    1 Whole Egg 0 6 4.5 80
    4 Packets Oatmeal 152 24 0 760
    2 Pieces Whole Bread 24 5 2 120


    Snack Shake 0 48 1 310


    Lunch 6 Chicken Pieces 0 68.4 0.6 300
    3 Oatmeal 114 18 0 470
    3 Clemintines 27 1.8 0 102

    Shake 2 Scoops 0 48 1 310
    Gatorade 22 0 0 90
    Gatorade 22 0 0 90

    Dinner 6 Chicken Pieces 0 68.4 0.6 300
    3 Oatmeal 114 18 0 470
    3 Clemintines 27 1.8 0 102

    Before Bed 3/4 Cup Egg Whites 3 18 0 90
    1 Oatmeal 40 6 0 180
    Casein Protein Shake 4 24 1 120
    2 Whole Eggs 0 12 9 160
    553 391.4 19.7 4174
  19. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Well that copy and paste from excel just sucks, but hopefully u can figure it out....the final sum is 553g Carbs, 391.4g Protein, 19.7g FAT, 4174 Calories
  20. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    CHEST DIDNT FEEL GOOD, HURTING NOW. My shoulder felt like someone was pumping it up with a bike pump while i was lfiting. Definitly gonna get some ostero sport or cissus again. Im also kinda sick and almost got my butt kicked by a forty year old man who followed my car to a parking lot. Overall it was a bad day but i weighed in at 226 which was good. (kinda bloated) I worked for my neighbor this morning carrying crap and that also burned me out. Todays workout ill rank an F.

    workout- chest/ shoulders weight 226 grade F
    PUSH UPS 30 20 15 15 15
    OVERHEAD ALT MIL PRESS 50-12 55-12 60-7 45-5 SHOULDER PAIN
    HIGH FRONT RAISE 12-Oct 15-12 20-SHOULDER PAIN
    SKULL CRUSH 65-15 70-15 75-11
    SIDE RAISE 5 15 8 15 10 15 12 12 CHEST PAIN
    TRICEP EXTENSION 90-15 120-13 CHEST HURTS WHEN FLEXED

    I wana start my mass fx and restore soon becuase phase one is almost over but i have to wait til my chest is fresh. Im gonna take pics on friday and post them sunday nite so well see how things have went. The chest thing is very frustrating though and so is being sick....
  21. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Yesterday was a snow day and i couldnt make it out. i just did the rehab stuff i could do at home. My hmastring is feeling kinda crappy today. I think this was caused by helping my neighbor move on thursday compounded by a little strecthing last nite. My cold is getting better and im feeling better. Phase 1 of my training will end on friday and ill poost pics and a summary. Today im going to lift some back and abs.
  22. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    So yesterdays backworkout was pretty damn awesome. Feel pretty sore today. All i did today was some abs and then rehab tommorow. My chest only hurt a lil yesterday which was an improvement on last back workout. This week im gonna try and do all my lifts, but im prob gonna have to double up with AM and PM sessions because of xmas and going to see my girlfriend. Phase one is coming to and end and as of now ive met my goal of increasing weight. Well see how the pics look. My leg hasnt made a ton of progress but hopefully these next three weeks of PT will be awesome. heres the lifts

    20-Dec
    WIDE GRIP PULL UPS 9 7 6
    REV LAT PULL DOWN 120-10 160-10 180-10 200-10 220-10 2:30
    SEATED SINGLE LOW MACHINE ROW 45-10 65-10 80-10 90-10 2:00
    REV DELT FLY MACHINE 30-10 40-10 50-10 60-10 70-10 1:30
    HIGH RAISE 50-10 70-10 80-10 50-15 CHEST HURTS A LITTLE
    T BAR ROW 45-10 80-10 105-10- CHEST HURTS A IT
    BLOATED WHEN WEIGHING IN

    21-Dec

    CHEST A LITTLE SORE, GLUTE IS OK
    CRUNCHES 60 60 60 60 1:30
    TWIST CRUNCHES 50 50 50 1:30
    TWISTS 40 40 40
    PLANKES 1:00 1:00 1:00
    SIDE PLANKS (EACH) 1:00 1:00 1:00
  23. Registered User
    LoPips20's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Feb 2008
    Location
    NY
    Age
    26
    Posts
    79
    Rep Power
    118

    Get big meatstick, cuz you'll need it with me playing lb this year haha jk jk
  24. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Cmon man u know im just gonna keep running you over...
    Todays workout at physical therapy. Year ago today i tore my left hamstring squatting.....

    FOAM ROLLER TEN MINUTES
    HIP ACTIVATION
    BRIDGE WITH BALL BETWEEN
    BRIDGE HIKES PUSHING OUTSIDE
    SINGLE BRIDGE TENNIS BALL HIP
    SING BRIDGE PUSH OUT WITH BAND ON FOOT
    OVERHEAD SQUAT THICK BOARD
    RDL
    OVERHEAD SQUAT THIN BOARD
    RDL
    CROSS FOOT IN LINE LUNGE
    SPLIT SQUAT
    BACKWARD DIAGONAL LUNGE
    SPLIT SQUAT
    BAND LEG THROW DOWNS 5 SLOW THEN 5 FAST - 3
    KETTLE SWINGS 40-8 40-8 40-8 SLIGHT PAIN IN UPPER OUTSIDE R GLUTE
    HALF SNATCH GRIP DEAD FROM RACK 134-8 134-8 134-8
    STANDING BAND PUSHES
  25. Registered User
    LoPips20's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Feb 2008
    Location
    NY
    Age
    26
    Posts
    79
    Rep Power
    118

    lol with those sick tackling drills we do, where you get a 5 yard running start and I stand there, yea good times.
  26. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Heres the last two days workouts...I did chest on tuesday and my chest still isnt 100 percent. It feels fine but fatigues fast and when lifting a dresser before i felt a bit of pain in my the middle of my pec. Guess it still hasnt healed totally. Im gonna try and do some barbell bench press on tuesday and back on monday. All im doing today is abs and I am about to do that. I stopped creatine, cit malate and beta alanine today and will start mass fx and restore and rpm on monday. Im gonna take sat and sunday off and may just do abs.

    DEC 23
    PUSH UPS 30 25 16 15 1:30
    SMITH DEC PRESS 135-10 185-10 205-10 225-10 FATGIUED LEFT PEC 3:00
    CLOSE GRIP BARBELL CURL 50-15 60-15 70-10
    ALT MIL DB PRESS 45-12 50-12 45-12 50-12
    INCLINE CABLE CURL 20-15 30-15 50-10 70-4
    SKULL CRUSH 55-15 65-14 70-10 75-9
    SEATED ALT DB CURL 30-15 35-12 40-7 45-5
    SIDE RAISE 10 15 15 15 20-6
    REVERSE CURL 50-15 60-10 40-15
    HANGING ABS 25 30 30

    DEC 24
    FOAM ROLLER TEN MINUTES
    HIP ACTIVATION
    BRIDGE WITH BALL BETWEEN 10
    BRIDGE HIKES PUSHING OUTSIDE 10
    SINGLE BRIDGE TENNIS BALL HIP 10
    SING BRIDGE PUSH OUT WITH BAND ON FOOT 10
    OVERHEAD SQUAT THIN BOARD 10
    RDL 8
    INLINE LUNGE 10 EACH
    SPLIT SQUAT 10 EACH
    LATERAL LUNGE 8 EACH
    BAND WALK THERE AND BACK
    INCH WORM 1 WAY
    SPIDERMAN 1 WAY
    LATERAL PARTNER BAND WALKS THERE AND BACK
    BACKWARDS BAND WALK THERE AND BACK GOT VERY FATIGUED
    DB COMPLEX- SHRUGS-SHRUGS/HIGH RAISE-RDL-RDL/ROW-SQUAT PUNCH
    STANDING BAND HIGH ROW BLUE 10 BLUE 10 BLUE 10
    SINGLE LEG BOX SQUAT- 3 SETS OF TEN EACH- GOOD LEG LOW BOX-BAD LEG HIGH BOX
    INVERTED ROW- BOTH LEGS 10 10 10
    TRIED TO DO INVERTED ROW WITH SINGLE LEG BUT VERY PAINFUL TO RIGHT LEG

    My hammys were super sore after mon workout. I did a full circuit on tuesday and it wasnt a good workout because i was so fatigued. The hammy is gettiung better and doesnt hurt as much when pushing back behind me. Single leg inverted rows killed it tho....
  27. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    I took the last two days off and today im coming back with back. Im going to starts mass fx, and restore today before my workout. Heres my workout from friday...hamstring feeling better and better but still kinda stiff and tight...

    FOAM ROLLER
    HIP ACTIVATION
    ANKLE MOBES 12
    MED BALL SQUEEZE BRIDGE 10
    BAND PUSH BRIDGE 10
    BAND ROUND FEET PUSH OUT PULL IN 10 EACH
    TENNIS BALL SINGLE LEH BRIDGE 10 EACH
    OVERHEAD SQUAT 10
    SPLIT STANCE LUNGE 10
    SPLIT SQUAT 10
    SIDE LUNGE 8 EACH
    LATERAL BAND WALK THERE AND BACK
    INCH WORM 1 WAY
    SPIDERMAN 1 WAY
    BAND PUSH DOWN 3 SETS OF 5 DOWN SLOW 5 DOWN FAST
    LARGE BALL TWISTS 2 SETS OF MUHLENBERG MULES
    DB COMPLEX UPRIGHT ROW-SHRUG-RDL-RDL/ROW-6 BY 3
    4 RING LATERAL STEPS 3 SETS OF 6 TOUCHES EACH SIDE
    DB DEADS FROM KNEES 2-45-12 2-45-12 2-45-12
    TOUCH PUSH UP 5 EACH 5 EACH 5 EACH
    DB ROW STANDING 70-10 70-10 70-0
    SQAUT PUSH OUTS WITH PUMPKIN MED BALL 3 SETS OF 12
    STEP UPS 3 SETS OF 10
  28. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    two days ago
    Attached Images Attached Images  
  29. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    heres todays work. pretty solid workout. Not a good weigh in tho at 225 because i drove back from RI this morning and didnt eat a whole lot all weekend. My hammy is feeling kinda sore and crummy today and i dunno if its from the strecthicng i did, ice skating with my girl or the sitting in a car for three hours....I dunno well see tommorow how it feels, i foam rolled tonite and am gonna chill in the hot tub for a bit

    WIDE GRIP PULL UPS 9 8 7 2:00
    WIDE GRIP LAT PULL DOWN 150-10 180-10 200-10 220-10 230-10 2:30
    CRUNCHES 60 60 60 60
    STANDING DB ROWS 80-10 80-10 80-10 HAMMY GOT SOREISH 2:30
    TWIST CRUNCHES 50 50 50
    REV DELT FLY 40-10 50-10 60-10 70-10
    CRUNCHES 60 60 60 60
    T BAR ROW 45-10 90-10 115-9
    SHRUG 70-10 80-10 90-10
    HIGH RAISE 60-10 70-10 80-10
    HANG AB 30 RIGHT HIP FLEXOR FEELING TIGHT AND WEIRD
  30. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    i also stopped creation so that could account for some of the weight loss..
  31. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Today was a real good day of lifting. I trained at a sports performance place this morning and for the first time did some balistic training and also turned up the intensity. I was going to do chest this afternoon but i think ill save it for tommorow. Im real fatigued from training this morn.

    I started mass fx and restore yesterday and havent noticed anything yet. I think im gonna start to also weigh in first thing when i wake up so i can tell without water weight if im putting mass on. Its gonna be tough to see if my numbers go up while on mass fx and restore because of my pec injury and starting light with that. The only thing i can really measure sucess from will be my back workouts i guess.

    The hammy didnt feel great yesterday, but fult fine today when working out. Some scar tissue in there still and some tightness but only had fatigue while doing the low single leg squats....heres the workout. no weigh in today

    FOAM ROLLER
    HIP ACTIVATION
    ANKLE MOBES 12
    MED BALL SQUEEZE BRIDGE 10
    BAND PUSH BRIDGE 10
    BAND ROUND FEET PUSH OUT PULL IN 10 EACH
    TENNIS BALL SINGLE LEG BRIDGE 10 EACH
    OVERHEAD SQUAT 10
    RDL 8
    LATERAL BAND WALK BOTH WAYS
    BACKWARDS RUN BOTH WAYS
    HIGH KNEE BOTH WAYS
    BUTT KICKS BOTH WAYS
    BACKWARDS RUN BOTH WAYS
    LATTERS 2 TOUCH R THEN LEFT/ 4 TOUCH/ ICKY SHUFFLE/ ONE TOUCH
    BOX JUMP 5 SETS 6
    DB CIRCUIT 25 LB EACH ARM SHRUGS3-HIGH ROW-3-RDL-3-RDL ROW 3 EACH- SQUAT PUNCH 3 EACH
    DB SNATCH 3
    HEAVY WATER BALL A-N N-Z
    SINGLE ARM DUMBELL SWINGS 50-8 EA 50-8 EA 50-8 EA
    PUSH UP TOUCHES 5 EACH 5 EACH 5 EACH
    SINGLE LEG SQUATS LOW BOX 10 EACH 10 EACH RIGHT HAMMY KINDA FATIGUED
    BLACK SQUATTING BAND ROW 10 10
    SINGLE LEG BRIDGE 10 10
    STANDING DB ALT MIL PRESS 25-10 EA 25-10 EA
  32. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    yesterday i weighed in at 227.5. I was a little bloated. I did chest and made it through an entire workout. My pec was pretty fatigued but did fine. I worked out well for my first time back on chest and the numbers werent aweful. I didnt push my reps til absolute failure but i pushed hard. My hamstring and flexor are still pretty tight and sore but feeling better.

    Havent noticed any diffenreces from restore or mass fx yet. No libido change at all..

    Today will just be abs maybe.

    HAMMY REAL SORE, RIGHT HIP FLEXOR REAL TIGHT AND SORE
    BENCH PRESS 135-13 185-10 225-8 230-5 220-5 210-7 3 TO 5
    165-8 135-6 DIDNíT PUSH REPS CUZ OF PEC
    DIPS 11 7 6 1:00
    TRI EXT 100-15 110-15 120-13 80-15
    DIAGONAL SHOULDER RAISE 5 15 15 10 SHOULDER WEIRD
    SIDE RAISES 15-10 20-10 25-7
    NECK 25-15 35-10 35-10
    LEFT PEC GOT FATIGUED FAST
  33. Registered User
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Location
    Afghanistan
    Age
    33
    Posts
    6,262
    Rep Power
    719849

    Glad to hear that your injuries are doing well man
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  34. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Thanks man. Today wasnt a good workout. My pec has been injured and im trying to heal it and my trainer wanted me to do chest. This wasnt a good idea and is the definition of overtraining. Im kinda pissed bout this and hope it doesnt delay my pec healing to much. Both pecs are sore but my left one much more than my right one. Tommorow is gonna be biceps. The leg is feeling better, just wish i could feel 100 percent everywhere for once....

    No noticable differnces from mass fx or restore yet either...hoepfully i will feel something tommorow..

    FOAM ROLLER
    HIP ACTIVATION
    ANKLE MOBES 12
    MED BALL SQUEEZE BRIDGE 10
    BAND PUSH BRIDGE 10
    BAND ROUND FEET PUSH OUT PULL IN 10 EACH
    TENNIS BALL SINGLE LEG BRIDGE 10 EACH
    OVERHEAD SQUAT 10
    RDL 8
    INCHWORMS ONE WAY
    WORLDS GREATEST STRETCH ONE WAY
    LATERAL BAND WALK BOTH WAYS
    BACKWARDS RUN BOTH WAYS
    HIGH KNEE BOTH WAYS
    BUTT KICKS BOTH WAYS
    BACKWARDS RUN BOTH WAYS
    LATTERS 2 TOUCH R THEN LEFT/ 4 TOUCH/ ICKY SHUFFLE/ ONE TOUCH
    DB CIRCUIT 25 LB EACH ARM SHRUGS6-HIGH ROW-6-RDL-6-RDL ROW 6 EACH- SQUAT PUNCH 3 EACH
    DB SNATCH 3
    HEAVY BALL ALPHABET A-M N-Z
    SINGLE ARM DB SNATCH 50-4 EA 50-4 EA
    STABILIZATION DB PRESS 40-8 EA 40-8 EA
    SINGLE LEG BRIDGE 10 EACH 10 EACH
    INCLINE DB PRESS 55-10 55-8
    RDL 15 8 EA 15 8 EA
    BAND ROW BLUE 8 BLUE 8
  35. Registered User
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Location
    Afghanistan
    Age
    33
    Posts
    6,262
    Rep Power
    719849

    I know you don't want to hear this, but have you considered just NOT training at all for awhile? Except for physical therapy of course, but just let yourself heal. You have been fighting injuries for a long time now. Could be that your keeping yourself from healing completely. Then when all is better you can hit it up again refreshed and anew. Just a thought and feel free to tell to go jump off a bridge
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  36. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    haha nah, wouldn't tell ya to jump off a bridge. Everything was pretty much progressing until today doing the push crap. The hammy is still progressing and ill get these next two days off for my legs to heal up. As for completely taking time off...i don't think i could afford that or if it would help. Injuries seems to be something ya just gotta deal with and prevent and im getting better at both. Ill reevaluate my pec tommorow and see what course of action to take, but today was def a setback.

    About taking time off.... Ive always been a strong proponent of not really taking a whole lot of time off. I take huge breaks between certain body part lifts and the occasional day off, but i feel the body should be training just about everyday..multiple times. When in season your training 5-6 hours everyday for months. The body has to be prepared for this. That isnt to say that i should break when my body is breaking down..i will break and ill take some big time off between now and my next chest workout. As of now tho my pec is better than it was three weeks ago by a lot.
  37. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    Oh and by the way...just to show some progress so far, as i know this seems like just a log of rehab and injuries....my biceps have grown from the start 16.3 - 16.75+
  38. Registered User
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Location
    Afghanistan
    Age
    33
    Posts
    6,262
    Rep Power
    719849

    good deal. I know what you mean about not usually taking time off, but it just seems you keep re injuring or setting your self back with the same injuries and sometimes you just need to take a couple steps back inorder to get a good running start, but if overall things are going well, keep at it.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  39. Registered User
    pavb10's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Feb 2008
    Posts
    1,326
    Rep Power
    13993

    yeah i know what u mean. sometimes taking steps back is the hardest thing tho. I think im makin good progress though....My weight is up, my strength is up, my hammy is better and i look better. Just gotta get this pec better and ill be in good shape
  40. Registered User
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Location
    Afghanistan
    Age
    33
    Posts
    6,262
    Rep Power
    719849

    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  •   

      
     

Similar Forum Threads

  1. Offseason Quad
    By M16 in forum Pics
    Replies: 18
    Last Post: 04-23-2010, 10:30 PM
  2. Offseason Pics
    By pavb10 in forum Pics
    Replies: 36
    Last Post: 08-12-2009, 08:25 PM
  3. Creatine use for Offseason or pre-contest
    By John Smeton in forum Supplements
    Replies: 0
    Last Post: 07-24-2009, 07:50 PM
  4. Offseason:Do you know how many calories you take in per day?
    By John Smeton in forum Nutrition / Health
    Replies: 6
    Last Post: 04-05-2008, 05:50 PM
  5. Gator Offseason
    By Gator98 in forum Pics
    Replies: 20
    Last Post: 04-08-2004, 05:25 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in