Taman's accountqability/Comback log.
- 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 inRecoverbro
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
04-16-2013, 08:58 PM
Ok, today was good news and bad. The good: I am officially done with wound care. The bad? Maybe hit the delts a bit to soon after hitting them hard Friday and heavier Inc BB work Saturday, today's session was sub par, but you'll have days like that.
4/16/13 Back and Delts, rehab work. 1:50-2:00
V Bar Pull Down 145x8,866
BO DB Rows: 90x 10/10, 8/8 (l/r)
D Bar Cable Row 100x15, 15
Standing OH BB Press 140x2,3 (This is what I meant above), 115x8
Seated OH DB Press 50x8,6
Nautilus Lateral Raise - 100x15
Paramount Squat Press - -sled only, tried to emphasize the left, using right as an assist: 12 reps
10 Minutes biking.
2330 cals for today.
04-16-2013, 10:10 PM
04-17-2013, 12:13 AM
Hope you will sure recovery as per your goal. try to discover guidance of expert.
Anabolic steroids | Steroid Cycles
04-17-2013, 09:50 AM
Weigh in today was not what I was hoping for, but at least we got it going in the right direction. 295.2, down 1 pound. Will go another week and if we don't see a bigger drop, going have to change some dietary things.
04-17-2013, 10:02 AM
04-19-2013, 09:31 PM
4/19/13 Chest, Bi's, rehab work with emphasis on quads. 4:05-5:00
Today was a glorious day indeed!
Bench (warm up with bar, 135) 195x5, 205x5, 215x5
45Deg. Inc DB Press 65's x12/10 (10 more pounds and two more total reps than last time)
Seated Alternating DB Curl 35'sx 10/10, 8/8
Hammer Curl 30's x 10/10
Cable Curl Drop Set 100x10, 70x8, 40x10
Bench Squats - Bar/6, 135 for six. Did not quite get the depth I was looking for but I can actually see me regaining my balance and form for these.
Leg Press 230x12/10 (Varied foot position)
Nautilus Ab Machine 150x10, 80x20 (lower position for last set meant less leverage)
20 minute stationary bike ride - 105 cals
Dietary for today was 2465 (a wee bit high) feeding from 12-8. Estimated burn was 4400.
04-20-2013, 04:22 AM
04-20-2013, 07:15 AM
04-20-2013, 06:50 PM
Given that yesterday went so well, I kind of got a burr up my bung and said "WTF, let's see how pulling /deadlifting goes. My left side is certainly weaker but I did not sense any issue with neuron recruitment, so hopefully it is just an atrophy issue, so that is good news!
Anyways, here is how it went:
4/20/13 Rear chain and triceps, 3:45-4:45 Started off with 5 minute bike warm up.
Deads 135x6, 185x5, 225x5 (Hey, it's a start)
DB SLDL 45'sx8/8
Underhand Straight Bar Cable row: 130x12/12, 145x11
Close Grip Bench 135x12/12, 145x10
EZ Bar Crushers 85x9/7
Cable Tri PD Drop set 130x10, 100x10, 60x12
Leg raises off of bench 10 with straight leg, 5 with bent knees.
Am very pleased with how this went. Considering a different split, gonna need to chew on that a bit.
04-20-2013, 08:39 PM
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