PAV's ENTIRE OFFSEASON LOG

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  1. take things easy with those injuries bro
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222


  2. 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
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  3. 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

  4. Tommorow is gonna be just biceps. Will be a good judge as to how my chest is feeling and shoulder.

  5. 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
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  6. good log. ill be following

  7. 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

  8. 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

  9. 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

  10. 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....

  11. 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.

  12. 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

  13. Get big meatstick, cuz you'll need it with me playing lb this year haha jk jk

  14. 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

  15. lol with those sick tackling drills we do, where you get a 5 yard running start and I stand there, yea good times.

  16. 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....

  17. 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

  18. two days ago
    Attached Images Attached Images  

  19. 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

  20. i also stopped creation so that could account for some of the weight loss..

  21. 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

  22. 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

  23. Glad to hear that your injuries are doing well man
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  24. 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

  25. 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
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