Taman's accountqability/Comback log.
- 04-11-2013, 10:37 AM
- 04-11-2013, 11:00 AM
04-11-2013, 12:59 PM
04-12-2013, 11:44 AM
Get to work, Tony!
04-12-2013, 08:28 PM
04-12-2013, 09:24 PM
04-12-2013, 10:08 PM
4/12/13 Back and Delts +rehab work, 5 minute warm up on stationary bike. 4:30-5:35
Saw some nice jumps this today. Not back where I was by any stretch of the imagination, but at least seeing some fire in the kitchen so to speak.
Assisted Wide Grip Pull ups: -160x10, -155x8/8, -140x6
V Bar Cable Row-140x12, 160x10
BO DB Rows-85x10/10
Standing OH BB Press- (Do these with strict form, bar down to collarbone, no push from hips (Warm Up with bar/95)
(Some one decided to put the pullup bar on the inside of the heavy cage/power rack, this would have been a lot less exciting if I didn't hit that thing on 2/3 sets.)
Alt Front DB Raise 20x12/12 (both arms)
Smith Machine Squat, went as deep as I could (45 plate in each side) x8
Glute Ham Raise x12 (No cramping at all, very happy with this, did make me realize my hips/lower back is misaligned, will need to see the Chiro before we try to start pulling)
Seated Calf Raise - Left leg only. Could not get full range of motion, hoping to get more neuron recruitment as we keep working this. Sled only, then 25plate only 20/20.
In keeping with IF Protocol, I am bumping my lifting day cals up to 2400 or there abouts. Hit 2271 today, 2004 yesterday. Kind if getting excited for Wednesdays weigh in
04-12-2013, 10:16 PM
04-13-2013, 04:31 AM
04-13-2013, 03:30 PM
04-13-2013, 03:54 PM
4/13/13 Chest/Tri's/Rehab leg work
Inc, BB Bench (Full ROM, no cheap ****) 165x5. 175x5, 185x6 and a forced rep.
Flat DB Press 75's x8/6
Nautilus Fly Machine 100x15
Close Grip Bench 160x6/4, 140x8 (Think my tri's were pre-fried by the chest work)
EZ Bar Crushers 75x10/8
Y Bar Cable Tri extension 145x10/6
Laying Hammy curl (I do both legs heavier and then left leg only forced negs, shoot for a 10 count)
Finished up with some stretching for lower body.
04-13-2013, 03:57 PM
04-13-2013, 04:03 PM
04-13-2013, 04:13 PM
04-14-2013, 12:06 AM
04-15-2013, 05:23 PM
Just a quick update: kept the diet in check over the weekend. Not going to be able to lift tonight due to a crisis intervention that turned into a cluster F. Ce'est la vie. We'll hit it tomorrow.
04-15-2013, 08:44 PM
04-16-2013, 07:27 AM
04-16-2013, 07:38 AM
04-16-2013, 07:39 AM
Apologies for the hostile tone in the last post.
I thought I was the only person who Blake called his prince. I guess I was wrong. I need to take it on the chin and move on like a real man.
Go f**k yourself.
04-16-2013, 07:42 AM
You took it all over the chin last night bb
Use code "fl3x10" to get a free shirt with your purchase at Mind and Muscle
04-16-2013, 07:49 AM
04-16-2013, 08:31 AM
04-16-2013, 10:17 AM
04-16-2013, 11:53 AM
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