Getting back my roar with Nerve Restore!
- 03-31-2014, 12:15 AM
- 03-31-2014, 09:47 PM
3/31/14 Chest, final deload day (good thing too, getting bored with this)
BB Flat Bench 3/2/1 waves
BB Inc Bench 3x5 @ 115
Inc Db 2x10@#35's
Hit the bike for 24 minutes of random hills.
Tomorrow, back to the grindRecoverbro
03-31-2014, 10:29 PM
04-01-2014, 01:21 AM
04-01-2014, 01:17 PM
04-01-2014, 10:43 PM
Could not have been too much more pleased than I was with first day back from deload. Tonight we hit rear chain, felt a very good mind-muscle connection, saw some good progress. Today marks the beginning of week 4 of nerve restore.
Deads (warm up at 135, still 3/2/1 waves)
205/255/285 hit all reps. The last one at 285 felt fairly easy and I was feeling it, so I tried 295, hit that for one. I am pretty sure if I had not have gotten sloppy on my attempt at rep#2, I would have hit that. Regardless, that is 4 total more reps at equal or greater weight then pre-deload week.
BO BB Row 195x8/8/8 (up 5 pounds and and 2 reps over pre-deload week, Up 10 pounds and 6 reps since pre- Nerve Restore run.
RDL – 195x8/6 (Up five pound, since pre-deload, compated to 185x6/ the week before we started.
V Bar Pull Down 160x6/6
Left Leg Rehab Lying Hammy Curl 30x6+6 negs (up 10 pounds overall)
BO DB Row 90x8/8, 8/8 , up five pounds, matched reps compared to week before deload, not bad for a unilateral movement. Total of 15 pounds matching reps compared to week before Nerve Restore.
Back Hyper Extension (w/55 pound DB)
So that is the over all progress report on rear chain day at the beginning of week 4. Add to that the gain in left side calf girth of1/8inch, gotta say I am pretty impressed. I know this is a subjective thing, but I have fewer occurrences of the painful pins and needles sensation in my foot when I go to bed and it feels a bit less heavy when I rise. Have not really noticed a decrease in foot pain once I put my shoes on and start my day, but I'll take it.
04-02-2014, 10:06 AM
04-02-2014, 03:35 PM
04-02-2014, 04:04 PM
04-03-2014, 08:04 PM
04-03-2014, 08:10 PM
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04-03-2014, 09:26 PM
04-03-2014, 09:35 PM
4/3/14 Delts and Bi's
Standing OH BB Press (warm up RC on cables, then pressing bar/95. Still 3.2.1 waves)
135/155/170 Really feeling the connection here!
Pivot Plate one arm delt press 95 (Plate weight only) 10/8, 7/7
Seated Arnold DB Press 50's x8/4
Hammer Strength Mil Press 80/sidex5/5
Standing Alt DB Curl 45x8/8, 8/8, 6/6 (l/r)
Inside Grip EZ Preacher Curls 80x10/8
Wd. Grp straight Bb Curl (drop set) 80-60-50-40x 5 reps each.
04-03-2014, 09:40 PM
04-03-2014, 09:51 PM
04-04-2014, 07:10 AM
04-04-2014, 10:38 AM
You know you have had a killer delt work out when on the following day you are dreading squatting, not due to the leg strain, but rather the fact that you will need to pull your shoulders back to get into postion under the bar.
04-04-2014, 11:21 PM
4/4/14 Was feeling it tonight.
Back Squat (warm up@ 135, still 3/2/1 waves)
225, 265, 305, 315 ALL REPS COMPLETED. That is a last set increase of 35pounds since we started Nerve Restore.
Dropped back to 225, went as low as I could get for 2 sets, 6 reps each.
Leg Press Sled 550x8/6 (Left leg was screaming, but "The more it sucks, the better it is for me!"
Left Leg Extension 60x8+4 assisted/ 4+4 assisted (Up 20 pounds and a solo rep on the rehab work. Boo yeah!
Seated Calf Raise (both legs) 90x25/20
Seated DB on Knee Left Leg Calf Raise (at a deficit) 75x15 (Maybe it was too much weight or hitting the other calf movt. first, but range of motion was limited here)
Close Grip Bench 185x6/6/5
Ez Crusher 90x8/8
1H UH Cross body cable ext. 50x8/8, 8/8 (l/r) (wanted a change of pace, these worked nicely)
Cable Crunch 180x50reps.
We continue to see growth/progress daily, the left leg extension rehab is probably the one that has surprised me the most so far.
04-05-2014, 12:11 AM
04-05-2014, 12:57 AM
04-07-2014, 03:13 PM
04-07-2014, 04:25 PM
04-07-2014, 10:12 PM
4/7/14 Chest Day started with a bit of cabled RC warm ups.
Flat BB Bench (w/u @bar, 135, still 3/2/1 waves)
210, 230, 150 (2/1/1 last wave but I did notice something form wise. When I lower the bar to just below my sternum, the rep feels easier and when I then on the next rep bring it to mid chest or a bit lower, I struggle for that rep. Think I need to be more mindful of my form and tighten it a bit.
Incline BB Bench 200 3/3/3 (First set I had the seat too high and had to take a weird angel to avoid hitting the post pins, screwed that set)
+ a burn down set at 140x15 reps.
Flat DB Bench 85x8, 75x8 (they were toast by this time)
Think I may have taken two doses yesterday, so tomorrow is my last 3 caps. Will continue to document my workouts till the end of the week, want to see what happens next time I hit the squat rack
04-09-2014, 08:13 AM
4/8/14 Rear Chain Day. The deads went really well, the rest of the WO was Meh?
DL - (wu @135, still 3/2/1 waves)
215, 265, 295 all reps completed, up 10 pounds from last week and a total of, 15 pounds versus for full reps since the start of this log. Neurological damage my ass!
BO BB Row 200x7/6/6
V Bar Cable PD 160x8/6
Back Hyper extension with 65#db 7/7
Hammer Strength Row 95#/side, 2 sets of ten.
The mind muscle connection is awesome, see progress daily, loving this.
04-09-2014, 09:47 AM
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