LizKing Logs d-Pol! (sponsored)
- 02-19-2013, 02:01 PM
- 02-20-2013, 10:53 AM
Hit some light shoulder work again this morning (from http://www.t-nation.com/free_online_...ster_shoulders) - my shoulders definitely appreciate the TLC here. I'll be keeping this lighter work up for a couple weeks, then transition into heavier shoulder days. Just making sure I keep my foundation solid. These YTWLs kick my @ss something fierce, but they definitely work.
Todays plan was to run through 3 sets - I was able to add reps, along with another entire set, and still made it inside my training time window (1hr). Feeling a little sluggish today & yesterday. Hopefully it's a passing thing, but my wife seems to be coming down with a nasty cold...upping my vitamins & fluids in defense.
Nothing really to report, effect wise with dpol today. I'm really enjoying the custard flavor - I've been mixing it with my PWO the past couple days. It doesn't overload my taste buds with random chemical-fruit flavors.
Well, here's a bit of TMI.... Every time I've taken a test booster, I get what I've dubbed 'phantom pains' with the boys, located directly around the work done for my vasectomy. Doesn't really bother me, just something I notice, kind of a slight pain/burn sensation - figure that its just a sign that there's something getting to work...
Weight pre - 180lbs
Reach, Roll and Lift (per arm) - I'm kinda wondering about the value ofthis movement, but doesn't take much time & warms up the shoulders pretty good, so I'll keep it
10, 10, 10, 10
10x9 - just couldn't get the last one...
Rope to neck cable row
Total time - 50minshttp://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
- 02-20-2013, 10:55 AM
Finally did it! my wife asked me to show her some lifting moves & set her up with a routine. I walked her through workout A of Starting Strength. Hopefully she keeps it up! She's been a cardio/video follower for some time, but never got into real weightshttp://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
02-20-2013, 10:56 AM
Late but in!
SERIOUS NUTRITION SOLUTIONS
mack @ seriousnutritionsolutions.com
"Revolutionizing Sports Nutrition, One Product At A Time"
02-20-2013, 11:12 AM
02-20-2013, 11:23 PM
02-21-2013, 05:43 AM
02-21-2013, 06:22 AM
Knocked out about an hour of LISS this morning. My sleep was jacked up last night, as the wife was intermittently coughing her head off... I hope I can dodge that ...
02-21-2013, 07:51 PM
Venison tenderloin in tomatoes, onion, green pepper, shiitake mushrooms, and spices. In the pot there's pearl couscous (big pea sized couscous)-in the pan are the seasoned pine nuts about to go in the couscous
02-22-2013, 11:41 AM
Killed some front squats today for some new PRs – my legs were smoked by the time I got to the Box squats. Calf raises were a bit lighter than the previous week, as I’ve been really trying to focus on a full ROM & really feeling thru the motion, burn ‘em up. I really hope I’m not getting sick – the wife’s still under the weather pretty far, I’m trying to maintain – my head’s been really weird today, just slamming fluids & vitamins, trying to stay fed & rested.
I’ve said it already, but I really like the custard flavor of Dpol. I’ve been mixing it with my PWO – the flavor mixes well, not too overpowering. I feel like my strength is up, getting some new PRs here & there. Libido has been hit or miss (this is partyl why I’m wondering if I’m getting sick too). The mirror is showing some leaning, but the scale isn’t doing much more than its usual couple lbs fluctuation.
I knew I was forgetting something in this log – music!
Rage Against the Machine – Rage Against the Machine (1st album)
Weight (pre-wo): 178lbs
Front Squat - superset A
Bar x10, 95x10, 115x10, 135x10, 155x10 (PR-reps), 175x5 (PR-weight)
Good Morning – superset A
Bar x10, 95x10, 115x10, 135x10, 155x10, 175x5 (PR-weight)
Lying Ham Curl - superset B
100x12, 100x12, 100x12 (PR reps & weight)
Calf Raises - superset B
175x20, 175x20, 175x20
175x5, 175x7, 175x5
02-22-2013, 12:34 PM
Kickass log! Your the man Liz! I enjoy your progress
Purus Labs Anabolic Titan/Rep
Coach AB @ BossBody.net
02-22-2013, 01:41 PM
02-24-2013, 10:00 AM
Strength is still on the way up, it would seem - More PRs on Incline Bench & BB Row (rev grip). Recovery has been keeping pace as well. My shoulder doesn't like incline bench as much, so I've got to pay extra attention to setup for it. The shoulder rehab day does seem to be helping - I was sore & achy on the first couple incline sets, but surprised myself by nailing both new PRs. I'm definitely fighting off a small cold or something (wife's still coughing her head off), but I haven't been too bad overall. The pumps on my shoulder day hit hard early in the session & forced a couple unplanned extra rests, but gotta love that stuff though. I've been waking up every morning ready to mix up another scoop of dpol & smash some weight!
weight (pwo) - 181
Incline BB Bench - barx10, 135x10, 155x10, 175x8* (PR-reps), 195x4* (PR-weight), 135x12
Rev Grip BB Rows - barx10, 110x10, 130x10, 150x10* (PR-reps), 170x4* (PR-weight), 110x15
DB OHP - 30x10, 40x10, 50x10, 60x4
Weighted Chin - 10x10, 20x10, 30x10, 40x5
Tri (cable-rope handle) - 30x12, 30x12
Hammer Curls (seated) - 30x12, 30x12
2/24/13 - shoulder rehab
weight (pwo) - 180
rock up - 10 10 10
DB External Rotation - 10x10, 10x10, 10x10
L-Lateral Raise - 10x15, 10x15, 10x15
YTWL - 10x10, 10x10, 10x10, 5x5
Rope Cable Row to neck - 30x10, 30x10, 30x10, 20x5
LISS - 20minutes
02-24-2013, 01:03 PM
02-24-2013, 02:47 PM
02-24-2013, 03:37 PM
02-24-2013, 03:39 PM
02-24-2013, 04:22 PM
Commence the rubbing of my meat! Wait...what?...
Venison with a spice rub, going.on the grill
02-26-2013, 08:22 AM
Alright - I'm getting in the groove now. Each session in bringing new PRs! Front Squats were the ticket today - I hit a PR for reps (barely) but once I racked the weight, felt a second wind hit me & up the wieght & knocked out a new PR! Same for Good Mornings. I definitely feel dpol has helped me out big time - my diet has been close to maintenance (or dipping just under) but instead of losing anything (strength or endurance) I'm hanging strong & still moving up (not to mention looking a bit leaner in the mirror). I do have one little cheat I've been playing with since I'm on an IF diet - I hate going into squat day from a no/low carb previous day, so I have been getting some carbs in for dinner on my rest day. My sleep has been a little screwed up lately due to the wife being sick (coughing her head off middle of the night). I'm pretty certain once I can solidify my sleep schedule, the gains will only get better.
Music - Offspring (1st album)
Weight (pre) - 181
barx10, 115x10, 135x10, 155x10, 175x6*(PR-reps), 185x5*(PR-weight)
barx10, 115x10, 135x10, 155x10, 175x8*(PR-reps), 185x5*(PR-weight)
Lying Leg Curls
100x12, 100x12, 100x9 - stuck on this 9th rep...
Calf Raises - 2" elevated block
185x20, 185x20, 185x20
135x11 (couldn't get in the rhythm), 135x20 (could be a PR for reps, but I should've hit that 1st set too...)
Time - 55min
02-26-2013, 08:35 AM
02-26-2013, 07:48 PM
Re: LizKing Logs d-Pol! (sponsored)
Tonight's eats: venison burger w/ mayo & avacado, edamame, couscous w/ lentils
02-27-2013, 09:10 AM
02-27-2013, 09:12 AM
02-27-2013, 09:18 AM
Incline bench today - My shoulder always hates the first set or two, but then the pain just goes away the rest of the session. I had some trouble at 175 with my feet placement. I ended up sliding down the seat a bit & f-ed up the set... It threw off my focus for the next BB Row set as well. Managed to get my sh!t back together for the rest. Strength was still there, but I wasn't in the game quite as much today. I don't know if I under-ate yesterday, or if this sinus bug I've been fighting is starting to take its toll... Only one PR today - added reps. Keeping my head up though, nothing lost...
weight (pwo) - 181
Incline BB Bench - barx10, 135x10, 155x10, 175x5! (...errr), 195x5* (PR-reps), 195x4
Rev Grip BB Rows - barx10, 110x10, 130x10, 150x8!, 170x4, 170x3
DB OHP - 35x10, 45x10, 55x10
Weighted Chin - 25x10, 45x7, 45x8
Tri (cable-rope handle) - 35x12, 35x12
Hammer Curls (seated) - 35x12, 35x10
02-27-2013, 09:25 AM
So I mentioned the wife was getting into lifting a little - starting off with Starting Strength. She asked me the other day to show her how to deadlift. Now keep in mind she's been hitting the pink dumbbell/cardio videos primarily, so I was stoked to show her real weight. I walked her thru the setup & motion with really light weight. Then just to compare the difference in bar height from the floor between smaller weights & regular plates, I put 135 on the bar & had her step up to it. She's about the same height as me (6') and thin (about 145) After some chatter, I said "now stand up" - I figured she would just stand upright. Much to my surprise - she pulled 135 - with no problem whatsoever. I think she's starting to catch the bug now
02-27-2013, 09:26 AM
02-27-2013, 05:28 PM
02-27-2013, 05:59 PM
My wife doesn't eat meat. She's been vegetarian for almost 20 years. She eats fish and eggs though. doesn't like the texture primarily, but also ethical concerns (factory farms etc). She's cool with me hunting. The venison in the pic, she brought home from her work one day (works in a rural school corp).
02-27-2013, 06:02 PM
The start of my dinner- one big ass ham steak from a local farm that fills the pan.
02-27-2013, 06:29 PM
LizKing Logs d-Pol! (sponsored)
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