We can rebuild him... Joint Mechanic Style. MST Sponsored Log

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  1. Deadlift Night

    Deadstop deadlifts

    155 x5
    155 x5
    155 x1
    265 x5
    295 x5 (first set)
    340 x5 (second set)
    385 x5 + 3 reps (8 reps total)

    Projected Max = 490

    Once again my conditioning is holding me back but it is slowly improving.

    Touch and Go Deadlifts
    225 x10
    225 x10
    225 x5

    Hanging Leg Raises
    4 sets til failure

    Sled Pushes
    1 pass = 40 yards

    2 plates x 1 pass
    4 plates x 1 pass (4 times)

    Slowly increasing the volume of my conditioning work. One day its increasing in passes, another day its increasing the work load or intensity.

    Because I have 0 conditioning right now, I am not jumping in with both feet. Slow and Steady.

    Song of the day:

    SFW and GFH


  2. jump rope.....
    WELL DONE IS BETTER THAN WELL SAID
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  3. Devil Wears Prada is my gym music almost every workout. Never gets old.
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  4. Quote Originally Posted by Inarius View Post
    Good to hear! My new gym has all kinds of kettle bells... I picked one up one time to move it out of my way... so at least I've held one lol.
    haha thats the first step
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  5. Thought I sub'd, jokes on me. Have to read to catch Up!
    Serious Nutrition Solutions Representative
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  6. Quote Originally Posted by CTDeuce View Post
    haha thats the first step

    Today I used one to stretch out my hips! We're making progress!
    SFW and GFH

  7. Quote Originally Posted by Distilled Water View Post
    Thought I sub'd, jokes on me. Have to read to catch Up!
    Welcome aboard!
    SFW and GFH

  8. Quote Originally Posted by Inarius View Post
    Today I used one to stretch out my hips! We're making progress!

    haha if you learn the proper mechanics to do swings, you may never do anything else ever again for cardio/core work
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  9. Shoulder Day

    Dynamic shoulder warm up

    Military Press
    95 x5
    115 x5
    135 x10

    DB Shoulder Press
    60 x10
    70 x10
    75 x10
    65 x10

    BW Dips
    3 sets of 10

    Db Side Raises SS with Bent over rear delt flies
    20 lbs dbs for 5 sets of 10

    Fat Bar Curls
    60lbs + bar weight 5 sets of 10

    Tricep Push Downs
    4 sets

    DB Hammer Curls
    40s x 10
    50s x8
    50s x6 Drop to 40's til failure

    Conditioning Work

    Sled Pushes
    1 Pass = 40 yards
    Weight listed is the weight on the sled
    50kg x 1 pass Sprint
    80kg x 1 pass Sprint
    100kg x 1 pass Sprint
    100kg x 1 pass Walk
    100kg x1 pass Walk

    Today I added some extra weight to the sled and did a few sprints and a few walks. Increasing the intensity with extra weight and more speed.

    Tire Battles
    3 sets until failure


    Sled should rehab w/ empty sled

    Decided to kind of push it today and test the waters to see how my shoulder is feeling. Still dosing Joint Mechanic at 6 caps per day. Going into the workout, my shoulder was feeling lubed up and pretty loose. I spent about 10 minutes doing some warm ups and then went to work. After a few of my sets, my shoulder ached for a minute or so but no where near what it used to feel like. Post workout, I didn't have any inflammation in my shoulder so I did a little bit of rehab work with the sled and called it a day.

    It feels like Joint Mechanic is doing its job and doing it well. I am very impressed so far.
    SFW and GFH

  10. Quote Originally Posted by CTDeuce View Post
    haha if you learn the proper mechanics to do swings, you may never do anything else ever again for cardio/core work
    Name:  1zq7zpf.png
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    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  11. Old New School Music Video of the day....
    SFW and GFH

  12. Quote Originally Posted by CTDeuce View Post
    haha if you learn the proper mechanics to do swings, you may never do anything else ever again for cardio/core work

    I'd love to learn some time but I've never had anyone that was familiar enough with them to show me.
    SFW and GFH

  13. Quote Originally Posted by metroba View Post
    Name:  1zq7zpf.png
Views: 44
Size:  171.8 KB
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  14. Quote Originally Posted by metroba View Post
    Name:  1zq7zpf.png
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    haha score!

    Quote Originally Posted by Inarius View Post
    I'd love to learn some time but I've never had anyone that was familiar enough with them to show me.
    that's a damned shame! Aren't you in PA? I may have to make a special trip lol
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  15. Quote Originally Posted by CTDeuce

    haha score!

    that's a damned shame! Aren't you in PA? I may have to make a special trip lol
    Yeah man. Im around the state college area. Are you up by Scranton?
    SFW and GFH

  16. Quote Originally Posted by Inarius

    Yeah man. Im around the state college area. Are you up by Scranton?
    Wilkes Barre?
    Serious Nutrition Solutions Representative

  17. You still using the school rec center?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  18. Quote Originally Posted by Inarius View Post
    Yeah man. Im around the state college area. Are you up by Scranton?
    If so, my Dwight joke was all the more accurate lol.
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  19. Quote Originally Posted by AZMIDLYF
    You still using the school rec center?
    Nope. Im at a sports training facility near the school though.
    SFW and GFH

  20. Quote Originally Posted by metroba View Post
    If so, my Dwight joke was all the more accurate lol.
    Lol tru dat

    Quote Originally Posted by Inarius View Post
    Nope. Im at a sports training facility near the school though.
    Ok,I was looking at the vids and thought it looked like more than your average public gym.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  21. Quote Originally Posted by AZMIDLYF

    Lol tru dat

    Ok,I was looking at the vids and thought it looked like more than your average public gym.
    Yeah it definitely is. 4 squat racks. 3 platforms. A bunch of specialty bars. Indoor turf. Sleds and tires. Kettle bells. And a ton of bands.
    SFW and GFH

  22. 5/3/1 Squat Night

    135 x10
    135 x5
    225 x3
    225 x3
    285 x5 (first set)
    325 x3 (second set)
    365 x1 +3 extra reps.

    4 reps total @ 365 = a project max of 415 (upped my projected max by 25 lbs since last week)

    Leg Press
    Worked up to 590lbs for a set of 10
    4 sets total

    Calf Raises
    3 sets of 10

    I was really hoping to hit 5 reps at 365 but my technique was faltering around the 4th rep and I didn't want to have to have an ugly grinding rep be the last one of my set. This is especially true because the program emphasizes that you should always leave a rep or two in the tank. I do feel that the heavy conditioning work on Saturday hurt my workout tonight a little bit because I was still sore going in the gym tonight.

    Next week will be a deload week @ about 50% to rest and recover. The first week of December, I will be back at it heavy again with some triples and higher working maxes.

    Song of the day:

    SFW and GFH

  23. Wise move to back off.

    Wish I would have realized this myself when I was younger. Probably would have a fully intact hamstring, still
    Serious Nutrition Solutions Representative

  24. Quote Originally Posted by Distilled Water View Post
    Wise move to back off.

    Wish I would have realized this myself when I was younger. Probably would have a fully intact hamstring, still
    Yeah, I feel like I can benefit from a whole week of rest. I aim to do this every 4th while on this program. Also I don't want to take away from the program or anything but this is a scheduled deload. I know a lot of people don't do it or skip every other one but I am planning to take it on a case by case basis. This time I feel that I need it... It also falls during the first two days of hunting season so I'll be out in the woods Monday and Tuesday so it works out nicely.
    SFW and GFH

  25. Quote Originally Posted by Inarius View Post
    Yeah, I feel like I can benefit from a whole week of rest. I aim to do this every 4th while on this program. Also I don't want to take away from the program or anything but this is a scheduled deload. I know a lot of people don't do it or skip every other one but I am planning to take it on a case by case basis. This time I feel that I need it... It also falls during the first two days of hunting season so I'll be out in the woods Monday and Tuesday so it works out nicely.
    Yeah that works out pretty favorable. I will probably de-load next week also, very underrated. I may have to pick your brain on how exactly to set it up. Im still a virgin in the Power lifting arena, figure you're a good one to follow
    Serious Nutrition Solutions Representative

  26. Quote Originally Posted by Distilled Water View Post
    Yeah that works out pretty favorable. I will probably de-load next week also, very underrated. I may have to pick your brain on how exactly to set it up. Im still a virgin in the Power lifting arena, figure you're a good one to follow
    Thanks bro. I try to at least pretend to know what I'm doing. I'll just be lifting at about 50%. Still going through all of the motions but using it for more of a recovery purpose than anything. The one thing to remember is that a deload week is to DELOAD. So rest, eat up, and enjoy an easy week. A lot of people that I have trained with over the years don't understand a deload week. Some of them just skip the gym for the whole week and have a hard time coming back the week after... or others will go in and do 50% on their main exercises and try to make up for it with extra accessory work. A deload is a deload... so I'll be pretty much doing 50% on everything.
    SFW and GFH

  27. Quote Originally Posted by Inarius View Post
    Thanks bro. I try to at least pretend to know what I'm doing. I'll just be lifting at about 50%. Still going through all of the motions but using it for more of a recovery purpose than anything. The one thing to remember is that a deload week is to DELOAD. So rest, eat up, and enjoy an easy week. A lot of people that I have trained with over the years don't understand a deload week. Some of them just skip the gym for the whole week and have a hard time coming back the week after... or others will go in and do 50% on their main exercises and try to make up for it with extra accessory work. A deload is a deload... so I'll be pretty much doing 50% on everything.
    ^^^^A scholar and a gentleman, i dont care what anybody says ^^^^

    done deal!
    Serious Nutrition Solutions Representative

  28. Quote Originally Posted by Inarius View Post
    Old New School Music Video of the day....
    still a little too heavy on the synthesizers but not too bad.
    WELL DONE IS BETTER THAN WELL SAID

  29. Quote Originally Posted by thebigt View Post
    still a little too heavy on the synthesizers but not too bad.
    haha one of these days I'll post a video that you'll like!
    SFW and GFH

  30. Quote Originally Posted by Inarius View Post
    haha one of these days I'll post a video that you'll like!
    in 20 years you will see what i mean, you always like the music you grew up with, lol.
    WELL DONE IS BETTER THAN WELL SAID
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