PAV's ENTIRE OFFSEASON LOG

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  1. 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.


  2. 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
    •   
       


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

  4. 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

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

  6. 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....

  7. 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

  8. two days ago
    Attached Images Attached Images  

  9. 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

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


  11. 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

  12. 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

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

  14. 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

  15. 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

  16. 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.

  17. 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+

  18. 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

  19. 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

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

  21. 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

  22. Weight Graph So Far
    Attached Images Attached Images  

  23. Oh sh8t he busts out the graphs..lol

    No it's cool. I like it. Nice progression.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  24. haha yeah i have every workout and weight on my computer on an e**** file from the last two years.... i like to keep track

  25. 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

  26. 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

  27. 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

  28. 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

  29. 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

  30. 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
  

  
 

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