Taman's accountqability/Comback log.

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  1. 11/5/13. Quads and bi's


    Back Squat- 3 waves (3/2/1) 285/315/335

    Front Squat 160x8, 170x5

    3 plate box squat (3 45's under a milk crate)
    155x8, 175x8

    Seated alt db curl 45x8/8, 7/7, 7/7

    Reclined hammer curl 20x12, 25x12

    Inside grip EZ Preacher 75x10
    Evolutionary Muse - Inspire to Evolve

    Recoverbro


  2. Let's see, a mlk crate is probably 10-12" tall and the plates are about 2-2.5" thick. That figures out to 16-19.5" tall roughly. For your height, I'd say you were definitely getting lower than parallel! Nice work!
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."
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  3. Quote Originally Posted by lukehayd View Post
    Let's see, a mlk crate is probably 10-12" tall and the plates are about 2-2.5" thick. That figures out to 16-19.5" tall roughly. For your height, I'd say you were definitely getting lower than parallel! Nice work!
    For the sake of honesty, I was about 2-3 inches from hitting the box, but having a target did help me get lower

    11/9/13 Delts/Tris

    Getting stalled on waves for the OH Press, going to have to back off and go higher rep for a bit like I had talked about earlier.

    Standing OH Press (Miss counted and started "Wave 1" at 165, should have been 155, so yeah.. Wave 1(.5?) , all reps. Wave 2 @ 165 2/2/1
    Dropped weight 115x12, 95x15

    Seated OH Behind head BB Press 135x12, 11+Part. Rep

    Standing OH DB Press 50x9

    Close Grip Bench 180x10, 190x6

    Rev. Grip Bench 140x10, 150x8

    EZ Bar Crushers 95x8/8

    Str. Bar Cable Pushdown Drop set 145/115/85 10 reps each.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  4. 11/10/13 Rear Chain

    Assisted Pull Up (-40)x10, (-130)x6/6

    Deads -Waves at 225, 245, 265, 275, all completed, step up over last week.

    BO DB Row 100x8/8, 8/8 (l/r)

    BO BB Row 185x8/8

    RDL 185x8
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  5. Been busy but have still been getting it done, gotta catch up a bit:

    11/12/13 Chest and QUADS

    Flat BB Bench (W/up 135/185) Wv1 @235, Wv2@ 250, Wave @260 Just one rep, (boo)

    Inc DB Press 90x6/3, 80x8

    Back Squat (w/up 135/225) Wv1 @290, Wv2@ 320, [email protected] (All waves completed)

    Front Squat 185x5/3 (Had to rack it as I almost dumped the bar)

    Back Squat with pause at bottom 185x10

    11/14/13 Delts (Noticed some tenderness plus the stalled progress from last week so I lightened up

    Standing OH BB Press *Waves of 8/5/3 Wv [email protected], Wv 2 @105, Wv [email protected], Wv 4@ 135

    Seated Behind Head BB Press 135x12, 145x8

    Standing Oh DB Press 35'sx13/11

    Cable Upright Row 100x12/12
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
    •   
       


  6. Nice updates, looks like the wave method is treating you well.
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  7. Quote Originally Posted by wasme View Post
    Nice updates, looks like the wave method is treating you well.
    Very nicely on the lower body stuff, not so much on the upper. Maybe I should stop alternating Inc BB and Flat Benching every week. Have also noted a bit of tenderness in my right shoulder, this may also be part of it. Think I am going to deload this week (via lowering weights, not a week off)

    11/15/13 Arms:

    Cls Grp Bench: 185x10, 205x6, 215x3

    Rev. Grip Bench 165x8/7

    EZ Bar Crushers 100x6/6

    Seated Alt DB Curl 50x6/6, 4/4 (l/r)

    Standing Wide Grip BB Curl 2 drop sets: 80/70/60 x8/4/5 reps in set 1, 6/2/2 in set 2

    Reclined Hammer Curl 25x10/8

    Back to wall strict form Db Curl 20x12
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  8. 11/18/13 Rear Chain (too much good football on this weekend)

    Deads 3 waves (3/2/1) all completed at 245, 265, 285

    V Bar PD 150x10/8/7

    RDL 190x8/8

    BO BB Row 195x8/6

    Back Hyper-extension 6 reps with a 65# db, dropped that and hit another 12 body weight only. Was spent after this.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  9. Haven't updated in a while but still working it.
    11/19/13 Chest

    BB Bench (waves of 3/2/1) 235/245/255 @260 1+1Forced rep *better than last week.

    Inc BB Press 205x3/3/3

    Flat DB Press x3/3, 85x8
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  10. 11/22/13

    Back Squat (3/2/1 waves) @ 295, 325, 355 all reps completed. One of those weird days when I had to talk myself into going and once I was at it, got ona roll!

    Front Squat 195x5/5

    Tri's

    Close Grip Bench 190x10/10/8

    rev. Grip Bench 165x5/6 (had a spotter last set)

    Straight Bar Crushers 90x5/5

    St. Bar UH Cable Tri Ext 120x12
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  11. Love some wave loading.

    Keep up the good work T3. It keeps those young rapscallions on their best behaviour.
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  12. 11/23/13

    Stranding OH BB Press (3/2/1) 150/165/175 all waves completed.

    Seated BH Head BB Press 140x12, 150x8

    1 Hand BB Corner Pivot 45x12 55x12 (plate weight only)

    Alt DB Front Raise 25x12/12

    Strict Form Scott Cx10/10 curl 30x12/12, 35x10/10

    Wd Grip BB Curl 80x8/8

    Inside Grip EZ Preacher 75x10/9

    Recline Hammer Curl 25x10
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  13. Quote Originally Posted by bdcc View Post
    Love some wave loading.

    Keep up the good work T3. It keeps those young rapscallions on their best behaviour.
    You cheeky boy! Posted between my multiple updates<3
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  14. Quote Originally Posted by taman6886 View Post
    You cheeky boy! Posted between my multiple updates<3
    Have a good weekend, Tony!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  15. Quote Originally Posted by Rosie Chee View Post

    Have a good weekend, Tony!

    ~Rosie~
    Thank you Ms. Rosie! Happy Thanksgiving to you.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  16. Quote Originally Posted by taman6886 View Post
    Thank you Ms. Rosie! Happy Thanksgiving to you.
    You guys and your yummy Thanksgiving! We had ours in October.. I am due for another festive turkey! lol
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  17. Quote Originally Posted by wasme View Post

    You guys and your yummy Thanksgiving! We had ours in October.. I am due for another festive turkey! lol
    Lol. What was supposed to be a deload turned into 3 days of laziness, but got it done yesterday.

    DL - warm ups @ 135/205 3 waves of 3/2/1
    255/275/285. Last wave I hit 1/3 reps, let my form get sloppy one #2 and I knew it. Rested 2 minutes and knocked it out, all reps completed.

    V bar pull down 160 x8/7

    RDL'S 185x8/6

    BO bb rows 185x8, 195x6

    Wanted to hit a few more movements but the gym was closing.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  18. Quote Originally Posted by taman6886 View Post
    Thank you Ms. Rosie! Happy Thanksgiving to you.
    Cheers!


    Quote Originally Posted by wasme View Post
    You guys and your yummy Thanksgiving! We had ours in October.. I am due for another festive turkey! lol
    This is not a New Zealand holiday (American and Canadian only), so I don't really celebrate it. That said, I AM thankful.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  19. 12/2/13 Chest Day

    Flat BB Bench (w/u with RC cable pulls, bar, 135) Waves of 3/2/1 reps.
    All waves completed at 235, 245, 255, did get 2 reps at 260 so it is progress, slow progress but progress none the less.

    Inc BB Bench 185x6, 195x5/4

    Inc DB Bench 75'sx10/7.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  20. Nice work brother. Progress is progress!
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  21. Quote Originally Posted by wasme View Post
    Nice work brother. Progress is progress!
    Aye and thank you kind sir.

    12/3/13 Squat Day

    Back Squat (waves of 3/2/1, warm up at 135, 225)
    315, 335, 365 - all waves completed

    Front Squat 200x5/5

    Bench squat (all reps butt to bench) 185x7 and a neg (got stuck on bench on rep 8)

    12/5/13 Delts and Tri's

    Standing OH BB Press (3/2/1 waves again) 155, 170, Got 3 reps on first set at 180, failed after that which is weird, usually I get all reps if I get the first 3.)

    Standing OH DB Press 55x8/8/7

    BB Corner Pivot (Plate weight only) 55x12/12, 70x12/12

    Face Down Incline DB Raise (Rear delt focus) 20'sx15

    Close Grip Bench 195x6/6/5

    Rev. Grip Bench155x8/8

    EZ Bar Crushers 95x8/8

    Straight Bar Cable Pushdown 140x19 (BURN!)

    Think the earlier delt work slowed down my Close grip work, but no big deal, a little pre-fatigue is ok now and then.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  22. 12/6/13 Rear Chain

    DL's (waves of 3/2/1, warm up at 135, 225)
    265, 285, 300 All waves completed, very pleased about this.

    Wide Grip PD 150x8/8/8

    RDL 190x10, 205x6

    BO BB Rows 205x7/7

    Back Hyper Ext (w/65lb DB) 6 then straight to 8 body weight only
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  23. 12/9/13 Chest

    Flat BB Bench (Waves of 3/2/1, warm up at 135, Cable RC pulls)

    240, 250, 260 (Got 3, 1 and hit second of three pins on 2nd rep, one) Can't help but think having a spotter for the lift off would have gotten that 2nd one for me, was so close)

    Inc BB Bench 190x6, 200x3/3 (Was totally alone in the weight room, did not want to chance more reps)

    Flat Bench DB Presses 90x5/5
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  24. 12/10/13 Squat Day

    Back Squat (w/u with 135/225 - Waves of 3/2/1)
    315, 345, 375 all reps completed, gonna be hitting 4 plate territory again soon

    Front Squat 205x5 (I don't know why I insist on the Oly Grip, kills my wrist)

    Bench Squat 195x8, 205x6 (Butt to bench each rep)

    Leg Press Sled 410x10
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  25. 12/13/13 Delts and Arm's

    Finally figured out if I don't take every 3rd or 4th week to go lighter on OH BB Presses, I ending going backwards, so with that in mind, tonight's waves were 8/5/3.

    Standing OH BB Press @ 125, 135, 145, 150, all reps completed.

    1 H Corner Plate Press/Push (Plate Weight Only) 70x12/12. 80x12/12 (l/r)

    Standing Alt DB Front Raise 25'sx10

    Seated Alt DB Curl 40x10/10, 8/8 (l/r)

    Wide Grip BB Curl 80x10, 8

    Reclined Hammer Curl 25'x10/10, 10/10 (l/r)

    Close Grip Bench 200x6/6/6

    Rev. Grip Bench 165x6/6

    Straight Bar Cable Tri Ext/Push Down 160x15, 170x12
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  26. How did the holiday treat you? Any good updates my brotha?
    Chaos and Pain -Rep

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  27. Quote Originally Posted by Onlychevy6 View Post
    How did the holiday treat you? Any good updates my brotha?
    To be honest, had so much going on I shut it down over the Holidays. Christmas was awesome, breaking in a 5 string bass and teaching my little guy who got his first Axe for Christmas.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  28. Quote Originally Posted by taman6886 View Post
    To be honest, had so much going on I shut it down over the Holidays. Christmas was awesome, breaking in a 5 string bass and teaching my little guy who got his first Axe for Chrisas.
    That is awesome. I am glad you and the family are doing well. I have a feeling this up coming year as long as you stay healthy your finally going to hit your ultimate goals. I have faith in you.

    Jeff
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  29. Quote Originally Posted by taman6886 View Post
    Christmas was awesome, breaking in a 5 string bass and teaching my little guy who got his first Axe for Chrisas.
    That is awesome. Talk about bonding time.
    FINAFLEX REP
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  30. Quote Originally Posted by taman6886 View Post
    To be honest, had so much going on I shut it down over the Holidays. Christmas was awesome, breaking in a 5 string bass and teaching my little guy who got his first Axe for Christmas.
    *fixed

    I had a hunting trip for two weeks and then all the Christmas travel and stuff so I'm right there with you. I'm soooo ready to get back to the gym but not looking forward to the resolutionists. Just today I picked up an 18' long 8"x10" timber at work just because I'm jonesing for the gym so much. Another guy here just shook his head.
    "Aren't two sparrows sold for a small coin? But not one of them will fall to the ground without your Father knowing about it already. Even the hairs of your head are all counted. Don't be afraid. You are worth more than many sparrows."
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