Taman's accountqability/Comback log.

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  1. 10/15/13 Quad focused legs

    Back Squat 215x5, 275x5, 315x5 (a bit cheap on depth, but 3 plates......yay), pulled in the bench 205x10, 155x10 (Paused at bottom)

    Front Squat 150x5, 170x5

    Leg Press (on sled) 460x10/10
    Recoverbro


  2. Quote Originally Posted by taman6886 View Post
    10/14/13 Chest (Was just one of those nights where the progress I was hoping to make just didn't manifest, it happens)

    Inc BB Bench 135x12, 190x5, 210x5, 230x3+2 Forced reps, 185x7

    Flat DB Press 95'sx6/4, 85'sx7

    Cable Flyes Compound Set - low x10, medium x 10, High x 10, each at 50 pounds.

    Hit the yoga class again, think this is going to become a regular thing for me.
    It'll come to you!

    Quote Originally Posted by taman6886 View Post
    10/15/13 Quad focused legs

    Back Squat 215x5, 275x5, 315x5 (a bit cheap on depth, but 3 plates......yay), pulled in the bench 205x10, 155x10 (Paused at bottom)

    Front Squat 150x5, 170x5

    Leg Press (on sled) 460x10/10
    Doing good big guy!
    Jeremiah 29:11-14
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  3. Quote Originally Posted by taman6886 View Post
    Good to see you Ms. Rosie! You'll be back at it consistently soon enough I am sure.
    Been back training for about a month, Jeff. Lifting weights has been the biggest factor for me in changes, especially since I have been doing way less than I have in the past - only ~30 min Monday/Wednesday/Friday re weights and ~20 min HIIT Tuesday/Thursday/Saturday. Also been using next-to-no supplements - just Erase, Assault (weight days), and Vitamin C. Diet has been horrible until this week - and then I've only eaten because I have to (which I should do ALL the time). Little sleep. Shoulders in a lot of pain - which is likely helping with it all, albeit not the most "ideal" scenario. Back down to 7.8% bodyfat today, lightest and smallest have been since I was first out with my right shoulder/bicep in November 2011.

    But, good to see you still in there killing it! I'm trying - with my job I cannot NOT be out there doing it, no matter how much it hurts or times I almost collapse or want to fall down screaming because of the pain.

    That's what we do. Lifestyle! Stay strong!

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  4. Quote Originally Posted by Rosie Chee View Post
    Been back training for about a month, Jeff. Lifting weights has been the biggest factor for me in changes, especially since I have been doing way less than I have in the past - only ~30 min Monday/Wednesday/Friday re weights and ~20 min HIIT Tuesday/Thursday/Saturday. Also been using next-to-no supplements - just Erase, Assault (weight days), and Vitamin C. Diet has been horrible until this week - and then I've only eaten because I have to (which I should do ALL the time). Little sleep. Shoulders in a lot of pain - which is likely helping with it all, albeit not the most "ideal" scenario. Back down to 7.8% bodyfat today, lightest and smallest have been since I was first out with my right shoulder/bicep in November 2011.

    But, good to see you still in there killing it! I'm trying - with my job I cannot NOT be out there doing it, no matter how much it hurts or times I almost collapse or want to fall down screaming because of the pain.

    That's what we do. Lifestyle! Stay strong!

    ~Rosie~
    Good to see you around! I hope all is well outside of the injuries.
    E-Pharm Rep... PM me with any questions or concerns

  5. Quote Originally Posted by Rosie Chee View Post
    Been back training for about a month, Jeff. Lifting weights has been the biggest factor for me in changes, especially since I have been doing way less than I have in the past - only ~30 min Monday/Wednesday/Friday re weights and ~20 min HIIT Tuesday/Thursday/Saturday. Also been using next-to-no supplements - just Erase, Assault (weight days), and Vitamin C. Diet has been horrible until this week - and then I've only eaten because I have to (which I should do ALL the time). Little sleep. Shoulders in a lot of pain - which is likely helping with it all, albeit not the most "ideal" scenario. Back down to 7.8% bodyfat today, lightest and smallest have been since I was first out with my right shoulder/bicep in November 2011.

    But, good to see you still in there killing it! I'm trying - with my job I cannot NOT be out there doing it, no matter how much it hurts or times I almost collapse or want to fall down screaming because of the pain.

    That's what we do. Lifestyle! Stay strong!

    ~Rosie~
    Good to see you Rosie! You are always an inspiration - pure motivation!
    •   
       


  6. Quote Originally Posted by Rosie Chee View Post
    Been back training for about a month, Jeff. Lifting weights has been the biggest factor for me in changes, especially since I have been doing way less than I have in the past - only ~30 min Monday/Wednesday/Friday re weights and ~20 min HIIT Tuesday/Thursday/Saturday. Also been using next-to-no supplements - just Erase, Assault (weight days), and Vitamin C. Diet has been horrible until this week - and then I've only eaten because I have to (which I should do ALL the time). Little sleep. Shoulders in a lot of pain - which is likely helping with it all, albeit not the most "ideal" scenario. Back down to 7.8% bodyfat today, lightest and smallest have been since I was first out with my right shoulder/bicep in November 2011.

    But, good to see you still in there killing it! I'm trying - with my job I cannot NOT be out there doing it, no matter how much it hurts or times I almost collapse or want to fall down screaming because of the pain.

    That's what we do. Lifestyle! Stay strong!

    ~Rosie~
    Always an honor to have you check in Rosie!

    Got a couple of days to post up in here:

    10/17/13. Delts on a tight schedule

    Standing OH BB Press 140x5, 160x5, 180x3 (getting nowhere here, maybe it is time to take a week or two to go lighter with higher reps)

    Seated behind head 160x6/6, 140x10

    Standing OH db press 60x6/4

    Inc. BB FRONT raise 45x12, 55x12

    10/19/13 Had to double up today, got to work Friday, wife text me to inform me I had left my gym bag at home
    Tri's/Rearchain

    Close grp bench180x12, 200x10, 210x5

    Straight bar crushers 95x10/10, 105x8

    Straight bar cable PD drop set
    145x12, 130x10, 100x10

    Deads(still reworking form) 150x8, 200x8, 240x8 (each rep scraping the shins)

    V bar pull down 145x8/6

    RDL 150x10, 170x8 (this is actually a huge mark of progress, just pushing through the pain)

    Bent over db row x 6/6, 8/8 (reached down deep for a little extra that last set)

    Back Hyperextension (different rig which I find more difficult, went body weight only). 12/10

    Nautilus Lower back 130x12
    Recoverbro

  7. Quote Originally Posted by 3clipseGT View Post
    Good to see you around! I hope all is well outside of the injuries.
    Thanks, Josh It is what it is and I will be back a little more methinks over coming months...


    Quote Originally Posted by wasme View Post
    Good to see you Rosie! You are always an inspiration - pure motivation!
    You're too kind, but thank you!


    Quote Originally Posted by taman6886 View Post
    Always an honor to have you check in Rosie!
    You know I'm always watching, Tony, even if I don't always make my presence known. Keep going strong!

    ~Rosie~
    Last edited by Rosie Chee; 10-25-2013 at 08:18 AM. Reason: My apologies, Tony - was having a "space" day.
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  8. Have I missed the private joke?

    Why is Rosie calling Tony, 'Jeff'? lol
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  9. Quote Originally Posted by bdcc View Post
    Have I missed the private joke?

    Why is Rosie calling Tony, 'Jeff'? lol
    I tried to pm her to remind her discreetly but her pm box does not accept messages. I think maybe she gets me and OC 6 mixed up. Great respect for Rosie and to be fair I was out of action for quite some time.

    On another note, good to see you Ben. Crisis work and youth football have made getting it done difficult this week. Back up on it tomorrow!
    Recoverbro

  10. Ok, got back on it today, bit of a change up, trying out "wave-ladder training". Will probably only do this w/ Bench, Squat and OH Press work. 1 wave is 3 sets of 3/2/1 reps.

    Flat bench (warm ups at 135, 185)
    Wave 1 @ 235, wave 2 at 245, needed just a tad bit of help with the last rep each set in wave 3, so we called 255 our last set.

    Inc db press 85x6, 75x8, 65x10

    Seated alt db curl @ 40 8/8, 8/8, 7/7

    Reclined alt Ham curl 30x6/6, 25x7/7

    Wd grp bb curl 70x8

    Strght bar cable curl drop set 120x4, 100x3, 80x4. Surprised by the low rep range, must have pre-fried them pretty good.

    Anyways, good to be back at it.
    Recoverbro

  11. 10/29/13. Quads

    Really starting to like this wave ladder training. Was very pleased with tonight's work.

    Back Squat (warm [email protected]/225). Each wave still 3 sets. 3/2/1. Completed 4 waves 275, 295, 315, 325.

    Front Squat 145x8, 155x8

    Leg extensions (2legs). 120x12, 150x10

    Did some brief interval training, 5 cycles, 1min @ 40% max resist, 1min @ 80% resistance.
    Recoverbro

  12. Just read up on 'wave ladder training' sounds interesting. Always learning something new on AM. Thanks Tony

  13. Quote Originally Posted by taman6886 View Post
    10/29/13. Quads

    Really starting to like this wave ladder training. Was very pleased with tonight's work.

    Back Squat (warm [email protected]/225). Each wave still 3 sets. 3/2/1. Completed 4 waves 275, 295, 315, 325.

    Front Squat 145x8, 155x8

    Leg extensions (2legs). 120x12, 150x10

    Did some brief interval training, 5 cycles, 1min @ 40% max resist, 1min @ 80% resistance.
    Good to hear you found a program you can really like and get into. Sucks when you do one that is not your pace or just doesn't seem to be a good fit after you start it.
    Jeremiah 29:11-14

  14. Quote Originally Posted by wasme View Post
    Just read up on 'wave ladder training' sounds interesting. Always learning something new on AM. Thanks Tony
    Man, the DOMS from Tuesday's leg work is just getting worse by the hour. It is usually getting better by now, I must have really tore **** up.

    Finishing up Friday/Saturday this week, new info tomorrow.
    Recoverbro

  15. Quote Originally Posted by lukehayd View Post

    Good to hear you found a program you can really like and get into. Sucks when you do one that is not your pace or just doesn't seem to be a good fit after you start it.
    I am enjoying it so far. I imagine I will need to back off with a higher rep/lower weight week every few weeks though.
    Recoverbro

  16. Quote Originally Posted by taman6886 View Post
    I am enjoying it so far. I imagine I will need to back off with a higher rep/lower weight week every few weeks though.
    A deload week is something we all need now and again. Some just take it a little further than others.
    Jeremiah 29:11-14

  17. Quote Originally Posted by taman6886 View Post
    Man, the DOMS from Tuesday's leg work is just getting worse by the hour. It is usually getting better by now, I must have really tore **** up.

    Finishing up Friday/Saturday this week, new info tomorrow.
    killed those legs!

  18. 11/1/13 Tri's/Delts

    Standing OH BB Press (Wave-Ladder)
    Wv1 @ 155, Wv2 @ 165, Only hit one rep at the start of Wv3 @ 175 so I ended there.

    Seated Behind Head BB Press 145x9/8, 135x10

    Standing OH DB Press 55x8

    Close Grp Bench 165x10, 185x7, 195x4

    Ez Bar Crushers 85x8/8

    Cross Body DB Extensions 25x15/15

    Straight Bar Cable Tri PD 140x12, 160x10
    Recoverbro

  19. 11/3/13 Rear Chain

    Decided to do the waves on the deads after all, think I have my form rework completed for the most part, all waves are still 3/2/1

    DL Wave [email protected], Wave 2 @ 245, Missed on Wave 3 265x2/2/1

    Y Bar Cable PD 145x10/8

    Romanians 155x10, 175x8

    BO BB Row 175x8/8

    Nautilus Lower Back Machine 189x10/10
    Recoverbro

  20. 11/4/12

    Inc. BB Bench (w/u 135/185) wv 1 @ 205, wv 2 @ 215, wv 3 @ 225 2/1/1

    Flat db press 95'sx 8/4, 75'sx12

    Cable Flyes low/med/high 50lbs each 12/12/12

    Cardio 25 minutes random hills 150 cals.
    Recoverbro

  21. 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
    Recoverbro

  22. 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!
    Jeremiah 29:11-14

  23. 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.
    Recoverbro

  24. 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
    Recoverbro

  25. 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, [email protected] 250, Wave @260 Just one rep, (boo)

    Inc DB Press 90x6/3, 80x8

    Back Squat (w/up 135/225) Wv1 @290, [email protected] 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 [email protected] 135

    Seated Behind Head BB Press 135x12, 145x8

    Standing Oh DB Press 35'sx13/11

    Cable Upright Row 100x12/12
    Recoverbro
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