PAV's ENTIRE OFFSEASON LOG

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  1. Senior Member
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    The pec is feeling just fine today....I did biceps and some abs yesterday and am taking today off. For whatever reason maybe the mass fx im feeling super lathargic and tired. I slept in til 10 30 today and 9 30 yesterday. That never happens, i always wake up at 8:00. Hopefully im not getting sick, im gonna go to bed relativly early and hopefully feel fine and wake up well rested.

    the pec is feeling fine and hoepfully ill be able to do my dumbell workout on wed and have a good lift with it.

    heres the lift i originally weighed in at 229, but i was super bloated..

    KNEELING CABLE CURL 60-15 70-15 80-15 90-15 100-15 1:30
    STAND ONE ARM PREACH 30-12 35-9 40-4 25-10 1:30
    WIDE GRIP BARBEL 50-12 70-12 80-7 2:00
    CABLE HAMMER CURL 40-15 50-10 30-10 20-10 10 14 1:30
    HANGING ABS 30 30 30
    FOREARM CURL 80-15 90-15 90-15
    CRUNCHES 60 60 60

  2. Senior Member
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    Weight Graph So Far
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    Oh sh8t he busts out the graphs..lol

    No it's cool. I like it. Nice progression.
    ADVANCED MUSCLE SCIENCE
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    RECOVERBRO: Est. Post #3222
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  4. Senior Member
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    haha yeah i have every workout and weight on my computer on an excel file from the last two years.... i like to keep track
  5. Senior Member
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    Today was a real good workout. Super tough though and i am completly gased. Just an entire full body fatigue. I was gonna do high back tommorow, but i may reconsider after lifting today. My cardio absolutly sucks and for a couple minutes i was about to throw up.....damn am i outta shape. But today was the hardest workout ive done in a long time...we did four circuits to keep the cardio up and it was rough.

    5-Jan 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
    SIDE LUNGE 8 EACH
    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
    BOX JUMP 2 FOOT 6 2 FOOT 6 2 FOOT 6 2 TO 1-3 2 TO 1-3 JUMP DOWN 6-2

    CIRC OVERHEAD SQUAT THICK BOARD 10 10 10
    DB SINGLE ARM SWINGS 50-10 50-10 50-10
    HANGING ABS 15 15 15

    CIRC DEADLIFT (PAUSE AND STAND AFTER EACH SET) 176-6 176-6 176-6 LOW BACK SUPER FATIGUED
    TOUCH PUSH UPS 5 EACH 5 EACH 5 EACH

    CIRC STANDING DB ROW 60-10 60-10 60-10
    WEIGHT JACKED SINGLE LEG SQUAT 10 EACH 10 EACH 10 EACH REAL FATIGUED

    CIRC STEP UPS 30 DBS 8 30 DBS 8 30 DBS 8
    SINGLE LEG BRIDGE 10 10 10
    TWO LEG INVERTED ROW 10 10 10
    BACK STRECTH AT END
  6. Senior Member
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    Today was a pretty good workout. I worked out at the sports performance place and did some chest and shoulders. The hammy is porgressing and is to the point where i can start jogging. I did db press today and on my third set my left pec was hurting a bit. It doesnt hurt with a strecth or anything like that but when it is completly contracted and flexed at the top. I foam rolled my pec after that and it felt pretty good so i continued the workout. Id say my workout today is comparable to like 95 perecent of where my pec was before it was hurt.

    Ill be able to tell how my pec is when i wake up tommorow. If it hurts like hell today was a setback, if not today was a good thing. As of now its hurting a little bit but not a lot just real fatigued. I havent weighed in for the last couple days, but im hopeing for a good weigh in tommorow when i do some back. I feel and look like ive put some mass on so im hoping to still be around or above 228.

    heres the workout...it was a long one and hopefully not to detrimental to my chest.....

    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
    SIDE LUNGE 8 EACH
    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
    KARIOKE BOTH WAYS
    HIGH KNEE KARIOKE BOTH WAYS
    BACKWARDS RUN BOTH WAYS
    4 RING SHUFFLE 3 SETS OF 12 TOUCHES
    4 RING BAND SHUFFLE 2 SETS BAND 12 TOUCHES BOTH WAYS
    DB PRESS 40-15 60-15 75-15 90-7 100-7 2:30
    110-5 60-8
    LEFT PEC HURT WHEN LOCKING OUT AT TOP ON THIRD SET

    SINGLE ARM TRICEP PUSH BACK 36-15 36-15 48-15
    PULL UPS 8 8 8
    SIDE LUNGE DBS 20-6 20-6 POP OUT SIDE LUNGE 20-6

    STABILIZATION ONE ARM DB INCLINE 50-10 50-9 50-8
    SQUATTING BAND ROW BLACK 10 EACH 10 EACH 10 EACH
    15 POUND RDL 8 EACH 8 EACH 8 EACH
    LEFT PEC FEELING KINDA CRAPPY AT 4:00 AND LEFT SHOULDER
  7. Senior Member
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    Yesterday morning my left pec wound up not hurting anywhere near as much as i thought it would and today its just a little tight. hopefully that still means its making progress. Today is my last day working out at the sports performance place and boy have i made a lot of progress. The hamstring is really coming around and feeling better. I weighed in yesterday at 230 which is the heaviest ive weighed in at. I was kinda bloated, but thats still a good weigh in. I have put on some fat though i think, but have also put on some good mass and strength...

    heres yesterday....better numbers...pull ups werent great, but i had done some the day previous.

    WIDE GRIP PULL UPS 8 5
    REVERSE LAT PULL DOWN 130-10 170-10 190-10 210-10 230-10 2:30
    HIGH MACHINE ROW 70-10 90-10 115-10 135-8 2:30
    HIGH BARBELL RAISE 50-10 70-10 90-10 50-20 2:00
    T BAR ROW 90-10 115-10 125-8 70-10 2:30
    SHRUGS 80-10 90-10 90-10
    CRUNCHES 60 60 60 60
    TWIST CRUNCHES 50 50 50 50
    TWISTS 30 30-10 30-25
    PLANKS 1:00 1:00 1:00
    SIDE PLANKS (EACH SIDE) 1:00 1:00 1:00
    CHEST ONLY A LITTLE SORE
  8. Senior Member
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    Today was a pretty good workout...i could have pushed it much harder tho and i didnt. I was real fatigued. We just did a circuit today.

    I was thinking about the mass fx and restore today and i dont know how much they have been helping at all. I mean its like 85 bucks of supplements and not really anything special to speak of....I have tryed a ton of supplements and nothing has really ever been that special. Id really like to run a log of something if any compnay would want me to prove the effectiveness of their product. I really want something though that is proven to increase overall performace...

    did a circuit today twice with about ten second break between every excerice. All excercises were done with 20 pound dbs. I may try and jog tommorow....who knows.


    LEFT PEC KINDA 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 LEG BRIDGE 10 EACH
    OVERHEAD SQUAT 10
    RDL 8
    SIDE LUNGE 8 EACH
    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
    KARIOKE BOTH WAYS
    HIGH KNEE KARIOKE BOTH WAYS
    BACKWARDS RUN BOTH WAYS

    DB CIRCUIT
    PUSH UPS 20 20
    BACK SNAPS 10 EACH 10 EACH BACKWARD LUNGE HIGH KNEE
    SQUAT PRESS 15 15
    BENT OVER ROWS 20 20
    MOUNTAIN CLIMBERS 50 50
    FAST BAND PUSH BLUE 20 20
    STEP UPS 10 EACH 10 EACH
    LUNGE TO PRESS 5 EACH 5 EACH
    RDL SNATCH 8 8
    BURPEES 12 12
    JUMP SQUAT 12 12
  9. Senior Member
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    today was the first running since i injured my hamstring. The hammy was very fatigued and really wasnt performing well. Ill let it rest and give it a go at running again on monday. Terrible run though...gotta get back down to 6:20 range...

    I weighed in today at only 226 but that was because i went to the gym before lunch and real early and i never do that ussually.

    FOAM ROLLER
    HIP ACTIVATION
    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
    RAN MILE 9:30
    HAMSTRING VERY FATIGUED, TRIED TO GO 7 BUT OUTSIDE GLUTE TIGHT AND FATIGUED
    HAMMY FATIGUED AFTERWORDS
  10. Senior Member
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    Yesterday was just biceps.... real good pump and mad sore today

    11-Jan LYING CABLE CURL 40-15 50-15 60-15 50-12 40-18 1:30
    PREACHER CURL 50-15 60-15 40-20 50-15 DROP 40-4 30-10 20-20 1:45
    ZOTTOMAN CURL 20-20 25-15 30-13 20-20 2:00
    4 PART WALL CURL 10 70
    ROPE CURL 10 2 20 2 25 1:00

    CIRC FOREARM CURL 80-10 80-15 80-15
    SIDE FOREARM CURL 30-15 40-15 50-10


    Todays weigh in was 230.3 ....real good. Real hard wrokout today but took to long of breaks in circuits. The hammy actaully felt a little stiff today on the outside glute so i didnt run. Hopefully no serious damage was done and ill be healthy and sore tommorow. The hammy is fatigued now.

    heres the workout

    BICEPS VERY SORE
    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
    SIDE LUNGE 8 EACH
    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
    KARIOKE BOTH WAYS
    HIGH KNEE KARIOKE BOTH WAYS
    BACKWARDS RUN BOTH WAYS
    BOX JUMPS 2-2 6-3 2-1 3-2 JUMP DOWN 2-6

    OVERHEAD SQUAT 10 10 10
    DB SINGLE ARM SWING 55-10 55-10 55-10
    HANGING ABS 15 15 15

    DEADLIFT WIDE GRIP SNATCH 185-6 185-6 185-6
    CRUNCHES 60 60 60

    SINGLE LEG SQUAT 10 10 10
    WEIGHTED SQAUTING TWISTS 10 A-M 12 N-Z 12 A-M

    STEP UPS 30-8 EA 30-8 EA 30-8 EA
    SINGLE LEG BRIDGE 10 EACH 10 EACH 10 EACH
    VERY FATIGUED HAMMY DIDNíT FEEL GREAT, A LITTLE STIFF-OUTSIDE GLUTE GOING IN
    DECIDED NOT TO JOG MILE- WILL DO ON WED AFTER CHEST
  11. Senior Member
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    hamstring is feeling a little tired and painful rite now sitting down. I hope no damage is done....it just sucks being back at school now and not having constant supervision while working out. maybe the pain is just scar tissue breaking down...well at least thats what i hope.
  12. Senior Member
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    The hamstring is not feeling good sitting here writing this....i felt a tiny twinge on my last set of single leg bridges in my bad hammy on the inside. Its feeling like crap now, but hoepfully its just fatigue and wont be here tommorow.....It hurts a lot when pushing backwards..like real bad. Hopefully its just from walking around a lot and sitting on hard ass chairs. Ussually i just workout and then go home and lay on the couch. I doubt it tho..hope i not back to square one.
  13. Senior Member
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    When waking up this morning the hamstring didnt feel all that terrible. Like it doesnt hurt walking around or squating or anything...just when pushing back behind me. After last mondays workout which was the same as yesterdaysi didnt try and push back behind me. The hammy may have felt the same that day, but who knows. Im just hoping it heals up. Today is gonna be an off day and tommorow is gona be chest and shoulders.
  14. Senior Member
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    wow, weird already met my goal of making it to 235 and its like 110 days in or so.
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    im subed looks like a nice journey
  16. Senior Member
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    sorry bro, havent posted in a long time..gonna start it up again in four weeks when summer starts
  17. Senior Member
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    i just read your whole log. how are you injuries doing? my chest injury is exactly the same as yours but i havnt done a single chest workout the last three weeks. when i injured it i actually heard a crackling sound come from my chest, like it was tearing! Pushups are no longer painful, but they were last week. I think my chest injury is worse than yours. Hows it doing? how long did it take to fully heal?
  18. Senior Member
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    hey sorry man...im actually bout to start this log up again next week for the summer. I recovered from my pec injury and am gonna max tommorow on bench actually at 300-3 hopefully. Mine didnt crack just felt very sore instantly meaning a muscle pull. you may have had a muscle tear which is way more serious bro and may need some doctors help... Theres gonna be a lot of scarring to so ure gonna need some way to break that up. Mine still botheres a little but is relativly ok. My hamstring is still f-ed up tho and hopoefully i will finally get some physical therapy this friday. I tried to play through spring ball and it was still painful and i couldnt sprint well at all.
  19. Senior Member
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    i'm pretty late, but consider me subbed.

    will go back and read it all when i have time.
  20. Senior Member
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    just realized this is a somewhat closed log...

    i'll be here when you start it up again.
  21. Senior Member
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    yeah i think my injury might have been a pull, possably a tear. but after that last post i had a full chest workout with zero pain!!! so it took about 3 weeks of no chest workouts at all to completely heal! How long did yours take? I hope it wasnt a tear and there is no scar tissue. Just trying to guage it by what other say right now. I dont think i need to see a doctor due to it feeling about 98% right now!
  22. Senior Member
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    ure gonna have scar tissue no matter what bro. Just take a baseball or softball and roll on it on a wall to get the scarring out. it should hurt like hell. I honestly still feel my injury now months later, but i get through my workouts fine i just dont do flys ever or squeze the pecs too hard with dbs.

    hey texan!! just in time im starting the new log training/rehab today ill put a link in tonite!
  23. Senior Member
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    nice...

    if you're really concerned about scar tissue, look up A.R.T. chiropractory.
  24. Senior Member
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    yeah A.R.T. is good but not if ure particulary flexible. The guy will have a real tough time breaking scar tissue if your flexible. The absolute best thing for scar tissue is something called GRASTON which i got last summer after ART didnt work. Graston is magic....im getting it wed to hopefully fix up my hammy.
  25. Senior Member
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    i'm not particularly flexible so it still works for me haha


    i'll have to google graston
  26. Senior Member
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    graston is a super painful massage with metal tools basically. u need a prescription to get it ussually from a PT
  27. Senior Member
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    sounds fun...i love painful massages...they put me in heaven.
  

  
 

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