Swanky's workouts getting BIGGER, LONGER, and UNCUT mini-log!

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  1. Quote Originally Posted by Obey46 View Post

    I get the same tendonitis pains on my forearm doing BB curls. Only thing best to do is lay off that exercise for awhile.
    Yeah. I should have learned my lesson last time
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  2. Quote Originally Posted by cswalczakny View Post

    Yeah. I should have learned my lesson last time
    Lessons are for ladies.
    "Dynamic Trio's Superior Third"
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  3. Had one of the worst nights of sleep in a very long time. For some unknown reason I broke out in hives all over my arms and legs last night and I couldn't sleep because it itched sooooo damn bad. I ended up chugging 1/2 a bottle of my toddler's allergy medication around 12am and finall fell asleep around 1. So only got abut 3 hours of sleep, still killed it today though. Legs are jelly.

    Legs today!

    squats BWx10, 125x10, 175x8, 325x3-320x4-315-4, 275x7(+1)-6-6(+2), 265x6, 230(+5)x12-10
    lying leg curls: 25x10-10, 50x10, 97.5(+2.5)x10-10-8(3 sec eccentrics)
    leg extension: 97.5x22-22-24(+2) (3 sec eccentric)
    standing BB calf raises: BWx15, 220(+5)x17-17-16, 45x40

    The Uncut really helped me get through it today I think. Also had 1/2 scoop Jack3d for some DMAA.
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
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  4. So 2 Uncut and 1/2 scoop of Jacked3D?? Oh and nice leg sesh bubba!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  5. Quote Originally Posted by AZMIDLYF View Post
    So 2 Uncut and 1/2 scoop of Jacked3D?? Oh and nice leg sesh bubba!
    yep, 2 caps uncut plus 1/2 scoop jack3d, only thing that got me under the bar this morning!!

    Thanks AZ!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
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  6. Quote Originally Posted by cswalczakny View Post
    Had one of the worst nights of sleep in a very long time. For some unknown reason I broke out in hives all over my arms and legs last night and I couldn't sleep because it itched sooooo damn bad. I ended up chugging 1/2 a bottle of my toddler's allergy medication around 12am and finall fell asleep around 1. So only got abut 3 hours of sleep, still killed it today though. Legs are jelly.

    Legs today!

    squats BWx10, 125x10, 175x8, 325x3-320x4-315-4, 275x7(+1)-6-6(+2), 265x6, 230(+5)x12-10
    lying leg curls: 25x10-10, 50x10, 97.5(+2.5)x10-10-8(3 sec eccentrics)
    leg extension: 97.5x22-22-24(+2) (3 sec eccentric)
    standing BB calf raises: BWx15, 220(+5)x17-17-16, 45x40

    The Uncut really helped me get through it today I think. Also had 1/2 scoop Jack3d for some DMAA.
    Jack3d even? Wow haha. I had 2 caps plus a few sips of some caffeinated BCAA's. Felt stimmed the heck out so I switched my intra to Compete. Awesome leg day considering you had little sleep.

  7. First time ever doing some crossfit style barbell complexes. Totally kicked my ass! By the time I was done with the 4th set, I legit thought I was going to puke. Awesome!

    85lbs - power clean, front squat, push press, back squat, behind the head push press, down to the floor 8 cycles x 4 sets, 60 sec rest for first two sets, 90 sec for the last two.

    Did 60 mins of LISS afterwards. My quats and glutes are sore as hell right now from leg day yesterday combined with todays training. lol.
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  8. Nice workouts. What is this notation you are using: 190x9(+1)-7-6 for bench press?

    190 lbs 9 reps and ?
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  9. Quote Originally Posted by kenpoengineer View Post
    Nice workouts. What is this notation you are using: 190x9(+1)-7-6 for bench press?

    190 lbs 9 reps and ?
    (+1) means one more rep than last week. If its in front of the weight then its weight increase from last week
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
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  10. Quote Originally Posted by cswalczakny View Post
    First time ever doing some crossfit style barbell complexes. Totally kicked my ass! By the time I was done with the 4th set, I legit thought I was going to puke. Awesome!

    85lbs - power clean, front squat, push press, back squat, behind the head push press, down to the floor 8 cycles x 4 sets, 60 sec rest for first two sets, 90 sec for the last two.

    Did 60 mins of LISS afterwards. My quats and glutes are sore as hell right now from leg day yesterday combined with todays training. lol.
    Forgot to mention how many cycles per set!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  11. Quote Originally Posted by cswalczakny View Post
    First time ever doing some crossfit style barbell complexes. Totally kicked my ass! By the time I was done with the 4th set, I legit thought I was going to puke. Awesome!

    85lbs - power clean, front squat, push press, back squat, behind the head push press, down to the floor 8 cycles x 4 sets, 60 sec rest for first two sets, 90 sec for the last two.

    Did 60 mins of LISS afterwards. My quats and glutes are sore as hell right now from leg day yesterday combined with todays training. lol.
    Was this done at a crossfit gym or a regular gym?

  12. Quote Originally Posted by Obey46 View Post
    Was this done at a crossfit gym or a regular gym?
    lol, home gym brother!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
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  13. Quote Originally Posted by cswalczakny View Post
    First time ever doing some crossfit style barbell complexes. Totally kicked my ass! By the time I was done with the 4th set, I legit thought I was going to puke. Awesome!

    85lbs - power clean, front squat, push press, back squat, behind the head push press, down to the floor 8 cycles x 4 sets, 60 sec rest for first two sets, 90 sec for the last two.

    Did 60 mins of LISS afterwards. My quats and glutes are sore as hell right now from leg day yesterday combined with todays training. lol.
    Damn, that just sounds hard. Good looking workout.

  14. Quote Originally Posted by iparatroop View Post
    Damn, that just sounds hard. Good looking workout.
    dude. it was ROUGH! lol
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  15. That sounds like an interesting way to change things up. Gonna give that a shot.
    Life's a garden, dig it

  16. Quote Originally Posted by cswalczakny View Post

    dude. it was ROUGH! lol
    I'll just keep imagining for now. Living vicariously through you.

  17. I get busy and you just keep on going. So inconsiderate! I am pretty sure I hit pause on my remote before I stepped away....

    Good stuff Swanky. Good to see you are back in the swing of things.

  18. Back/Abs

    Bent BB rows (pronated grip): bar x 10, 55x15, 85x10, 100x10, 180x11(+1)-11, 155x20(+2), 130(+5)x25
    Rev flys: 5x12, 10x12, 22.5x14-14-13
    Decline situps (plate on chest): BWx12-12, 10x12, 50x23(+1)-20, 35x21
    Bent BB rows (supinated grip): 150x18-18(+1)-14, 125x22
    incline DB curls: 40x9-8, 25x22
    standing DB curls 30x24, 40x9, 30x14


    Feeling like absolute garbage today. IDK what my deal is. ugh
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
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  19. Quote Originally Posted by cswalczakny View Post
    Back/Abs

    Bent BB rows (pronated grip): bar x 10, 55x15, 85x10, 100x10, 180x11(+1)-11, 155x20(+2), 130(+5)x25
    Rev flys: 5x12, 10x12, 22.5x14-14-13
    Decline situps (plate on chest): BWx12-12, 10x12, 50x23(+1)-20, 35x21
    Bent BB rows (supinated grip): 150x18-18(+1)-14, 125x22
    incline DB curls: 40x9-8, 25x22
    standing DB curls 30x24, 40x9, 30x14

    Feeling like absolute garbage today. IDK what my deal is. ugh
    Call that nanny, take your wife out, get your head back in it!
    "Dynamic Trio's Superior Third"

  20. Quote Originally Posted by R3ACTION View Post

    Call that nanny, take your wife out, get your head back in it!
    I've got a low grade fever.

    I'm just going to stay home and sleep
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
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  21. Quote Originally Posted by cswalczakny View Post

    I've got a low grade fever.

    I'm just going to stay home and sleep
    Rest it up Swanky, hope all is well.
    "Dynamic Trio's Superior Third"

  22. Quote Originally Posted by R3ACTION View Post

    Rest it up Swanky, hope all is well.
    I'll be alright thanks dude!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
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  23. Quote Originally Posted by cswalczakny View Post

    I've got a low grade fever.

    I'm just going to stay home and sleep
    That sucks. Seems like a lot of people are getting sick right now. Must be the last round before it warms up.

    Hope you feel better man.

  24. Quote Originally Posted by Dewey99 View Post

    That sucks. Seems like a lot of people are getting sick right now. Must be the last round before it warms up.

    Hope you feel better man.
    Thanks Dewey. Hope to be a lil better tomorrow.
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
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  25. Sleep and eat...does a body good. Feel better Swanky.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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