Taman's accountqability/Comback log.
- 07-13-2013, 04:30 PM
- 07-13-2013, 04:52 PM
07-18-2013, 07:17 PM
Got a bit behind here, but does not mean I have not been working
Flat BB Bench 190x5, 20x5, 250x4 +1 assisted rep
Inc DB Bench 80'sx10/6, 70'sx8
Decline BB Bench (Been a long time) 185x8/8
Nautilus Pec Deck (Drop set) 140x10/120x6/90x8/60x8
7/16/13 Quads and Triceps
Back Squat 145x5, 195x5, 235x5
Front Squat (Oly grip again) 145x5/5
Hack Squat Sled 140x8 (very deep)
Close Grp Bench (Went lighter with a focus on reps/form) 155x15, 165x12, 175x10
EZ Crushers 85x12/11
Underhand Straight Bar Cable Tri extension 110x14 (good buern)
07-19-2013, 12:21 PM
Solid workouts bro... good to see you are still pluggin away!
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07-20-2013, 06:28 PM
7/19/13 Delts and Bi's
Note: Pulled a muscle (I think) in my neck, right side, base of my skull, limited ROM with pain turning my head to the right. Came racking the bar on last set of OH BB Presses, still had a fair amount of tension in my traps, turned my head to make sure I hit the power rack "arms", felt a little pop.
Standing OH BB Press (Full ROM) 135x5, 155x5, 165x5, 135x12 (burn down)
Seated OH DB Press 55'sx8/8
Cable Face Pull 100x15/15
DB Front Raise 15'sx15
Seated Alt DB Curl 40x10/10, 8/8
Wd Grip BB Curl 70x12/10
Hammer Curl 20'sx15, 25'sx12
07-21-2013, 08:09 PM
Road my bike outside today. Was harder than I had hoped, just over 11 minutes, but it's. start.
07-21-2013, 08:11 PM
07-21-2013, 08:39 PM
07-21-2013, 08:55 PM
07-21-2013, 09:46 PM
07-21-2013, 09:50 PM
07-21-2013, 09:58 PM
07-23-2013, 03:10 PM
I have been advised to shut it down for a week due to the neck injury. However, as it is feeling much better, I think I am just going to skip Deads/Rear Chain Day and start this week off with chest/bench work and see how that goes, maybe hit the squat rack too. I completed the remainder of my delt and bi workout on Friday with out any real issues, so I think I should be ok.
07-23-2013, 03:21 PM
07-23-2013, 03:21 PM
Good luck with that... perhaps just go lighter to make sure there is no strain on your neck?
Visit our website at finaflex.com
07-23-2013, 05:05 PM
07-23-2013, 08:04 PM
07-24-2013, 05:24 PM
Chaos and Pain -Rep
Use Discount code: onlychevy620 for your 20% off
07-28-2013, 04:54 PM
Ok, was a day late on getting back at the iron, but got it started today. I was able to stand up and get a few revolutions standing on the stationary bike. This is exciting to me, as I have been unable to stand and push with the left leg on my bicycle and I view this as a major stride. Anyways, did 5 minute warm up then about 12 minutes post lifting while I was waiting on my oldest.
7/28/13 Chest and Bi's
Incline BB Press 135x12, 165x5, 195x5, 210x4
Rev. Pyramid Flat DB Presses 95'sx6, 85x8, 75'sx10
Standing Alt DB Curl 45x8/8, 7/7
Wide Grip BB Curl drop set 85x6, 65x6, 55x5, 35x10
Standing Cross Body Hammer Curl 20x12/12, 10/10.
07-29-2013, 08:32 PM
Work went to hell in a hand basket today, I opted to come home and hit the bike. Did 24 minutes, 2.84 miles. Was also able to get some full revolutions standing on the left foot to push, got a bit of road rash taking the last turn to get home with foot slipping off the pedal and causing a wipe. Many thanks to my loving wife who cleaned me up and bandaged my (mild) wounds. Anyways, took on a long, slow incline that I knew would be a challenge right off the bat, just to prove to myself I could do it. Did enjoy having gravity on my side on the way down. Also shaved nearly 2 minutes off of my pace from last ride to 1Mile/8.26 minutes. No Toure de France winner, but is an improvement and winning that race is not my goal anyways
07-30-2013, 08:37 PM
7/30/13 Got in, hit it hard, got out. Started with a brief bike warm up.
Back Squat - 145x5, 195x5, 235x5, Bench Squat 155x10, but hit every rep, happy with that one most of all today.
Front Squat 135x6/6
Deep Hack Sled Squats 140x8
Figured I needed to start to do some calf work to fight the atrophy in the left leg.
Left Leg only seated calf raise 25x20
2 legged seated calf raise 90x12
08-01-2013, 08:21 PM
Started DCP 2.0 today now that I think I have finally gotten the proper mindset to do the diet right.
Standing OH BB Press (these may have been five pounds heavier then noted depending on who you believe on how much the bar weighs)
140x5, 160x5, 170x5, 140x9 (Again, down to the collar bone, no momentum push from the hips.)
Seated (90Degree) OH DB Press 60x8/6+Partial
Seated DB Lateral Raise (Strict form) 20x8/7
Close Grip Bench (Dropped some weight to put the focus on keeping the elbows in) 155x15, 175x10, 185x6
Straight Bar Skull Crusher 70x12, 80x10
1H Cross body cable underhand tri extension 30x15/15, 40x10/10
Decline Sit Up 10, Cable Crunch 180x25.
08-01-2013, 08:54 PM
08-02-2013, 08:01 PM
8/2/13 Rear Chain 4-5
Deads 135x5 (Warm up) 185x5, 235x5, Strapped on the belt and gave it a go 275x3
V Bar Pull Down 140x10/10/8
Back Hyperextension NWx15, 25x12
BO DB Row 85x8/8, 8/8
D Bar Cable Row 150x10/10
08-03-2013, 08:19 AM
Work till 3 today, then have to get brakes and oil change done. Weather permitting, going to get in some bike time today.
08-03-2013, 10:23 PM
Worked three hours in the sun on the car, between that and the wife's "supervision and commentary" accelerating my pulse, it was close enough to cardio. Diet was again fairly tight today (no sweets or junk) just over 1800 cals.
08-03-2013, 11:37 PM
^^^What's up, brother!?! EDIT: Check it out, I just hit my 10K post in your accountability log!!!
RcB Since 09-06-2011 20:55 EST, Post 49
08-04-2013, 02:21 AM
08-04-2013, 09:18 AM
08-04-2013, 01:12 PM
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