shaddow's REHAB Log

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  1. Nice Pendulum!! Good choice.

    Great Workout Broski!!!!!!!

    Shaddow is back on his grind...way togo!!

    I hear ya on the God DAMN allergies!! WTF!

    Very motivational workout...im pumped now!

    Get some rest and tear dem shoulders up Soldier!!!!


  2. Quote Originally Posted by metroba View Post
    ohhh someone has a crush. jus messin shaddow ...but not really..shhh
    I'm not a player, I just crush a lot.

    Killer workout man! Why did you decide to eat so soon after dosing RPM? Thats prob what killed your motivation at the beginning like you mentioned. But you did prevail and made that gym your b1tch!
    Cuz I was hungry? LOL. Nah, I always do that. Here's my routine:
    RPM ---> Wait 20 minutes ---> AP ---> Wait 20-30 minutes ---> Oatmeal & protein ---> BCAA's ---> Drive to the gym ---> Stretch out ---> Workout (while sipping BCAA's) ---> AP ---> Wait 20 minutes ---> Oatmeal & protein ---> BIG MEAL.

    I figure by the 40-50 minute mark, the RPM should be in my system, so the food shouldn't affect it too much. I have to eat before the gym though, cuz otherwise I get tired/hungry and my workout lags. It really wasn't the food or the RPM that made me lose motivation, it was my damn stiff back. With a stiff back and a tight hamstring, it's hard to even walk around. I'm not *****ing though. Just gotta push harder.
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  3. Quote Originally Posted by LiveWire224 View Post
    Nice Pendulum!! Good choice.

    Great Workout Broski!!!!!!!

    Shaddow is back on his grind...way togo!!

    I hear ya on the God DAMN allergies!! WTF!

    Very motivational workout...im pumped now!

    Get some rest and tear dem shoulders up Soldier!!!!
    Pendulum is my sh1t! They ALWAYS pump me up! Thanks brotha!

  4. Quote Originally Posted by shaddow View Post
    words
    ah I see
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  5. Quote Originally Posted by metroba View Post
    Killer workout man! Why did you decide to eat so soon after dosing RPM?
    Looks like SOMEONE stole my thought !


    Thats prob what killed your motivation at the beginning like you mentioned. But you did prevail and made that gym your b1tch!


    YouTube - Metallica - Fight Fire With Fire (music video)
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  6. Quote Originally Posted by dragonfly View Post
    Looks like SOMEONE stole my thought !

    Thats prob what killed your motivation at the beginning like you mentioned. But you did prevail and made that gym your b1tch!

    Ok, lemme try to explain again... I *always* do that. Regardless of the stimulant I take pre-workout, I always eat oatmeal about 40-50 minutes after dosing, and immediately before heading to the gym. Why? Because I cannot workout without food in my stomach. Hunger pangs will destroy my workout, so I have to eat. I eat about 30 minutes before I leave work, and unfortunately my commute is over an hour long, so by the time I get home, unwind, and get ready for the gym, it's anywhere from 2-3+ hours from my last meal, and that means food time.

    So the lack of motivation was NOT related to the RPM or food. It was the combination of my back stiffening up (which happens occasionally as a result a broken back I suffered ~8 years ago), and my hamstring being screwed up. Usually I will stretch my hamstrings out to help alleviate my back stiffness, but I can only stretch my left (injured) one so far right now without it hurting. I'm sure that my hamstring stiffness is the direct cause of my back stiffness, but there's just not much I can do about it until my hammy gets better.

    C'est la vie.

  7. 1. My leg feels GREAT right now. I know I'm nowhere near 100%, but I'm gonna push it a little harder tonight (while still being cautious) and try to do a little more weight and volume, as well as some additional exercises.

    2. For my log beginning on Sunday, I spoke with Dave today, and I have a special "secret" surprise. I will be dropping Divanex and adding another compound instead. **** is about to get crazy up in here.

    3. Shoulders, arms, and legs today, and I am gonna ****ing KILL IT!!!!

  8. That fact you that you dont edit your curse words so that we can see them, makes all the more hardcore
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  9. Quote Originally Posted by shaddow View Post
    1. My leg feels GREAT right now. I know I'm nowhere near 100%, but I'm gonna push it a little harder tonight (while still being cautious) and try to do a little more weight and volume, as well as some additional exercises.

    2. For my log beginning on Sunday, I spoke with Dave today, and I have a special "secret" surprise. I will be dropping Divanex and adding another compound instead. **** is about to get crazy up in here.

    3. Shoulders, arms, and legs today, and I am gonna ****ing KILL IT!!!!
    You've got me curious!

  10. Everyone's been posting meals lately, so I figured 'what the heck.'

    Meal # 3 (1:30pm)
    Tuna with salsa and mustard on 15-grain, salad, oatmeal with 1 scoop ON, cup of fruit, H2O


    Meal # 6 - Post workout (10:30pm)
    Grilled chicken breast, plum tomatoes, spinach, cucumber, slice of avocado, can of kidney beans, oatmeal with 1 scoop ON, cup of fruit

    Actually, this pic is missing a banana that I devoured in about 10 seconds.

  11. Quote Originally Posted by metroba View Post
    That fact you that you dont edit your curse words so that we can see them, makes all the more hardcore
    I don't **** around.


  12. Quote Originally Posted by Steveoph View Post
    You've got me curious!
    Everyone will either a) be jealous, b) think I'm , or c) both!

  13. Love seeing the meals posted buddy!

    Looks delicious!

  14. Workout tonight!

    Shoulders & hammy rehab - arms were DESTROYED after shoulders, and I did bis/tris twice this week, so I said, **** it. No bis/tris today.

    Today's workout was brought to you in part by Control-Z.

    YouTube - Ctrl Z - Space Dementia

    Pendulum, Control-Z, Screwface... These guys are the heavy metal of drum & breaks, and my energy level is through the ****ing roof when I listen to this ****. Hit play and listen along while you read this so you can feel what I'm talking about.

    I warmed up by doing this weird thing I do on the pull-up bar... I use the inner grip so that my arms are closer together and palms are facing each other, and pull myself up so that my shoulders are about as high up as my hands. Then I raise my legs up and form a V with my body. Then I bend my knees, letting my feet come down towards my ass, and lift my ass up and forward, so that basically my back is parallel to the floor. Then I hang for about 30 seconds, feeling the stretch throughout my entire upper body, back, arms, abs, obliques... Everywhere. Then I drop my ass back down, straighten my legs, hold for 15 seconds, and let them down slowly. Then I hang as if I'm at the start of a pull-up, and stretch out my lats. Don't know how the hell I came up with this, but it really gives your entire upper body a great stretch and burn. Good ****. People probably think I look ridiculous, but I don't give a flying ****.

    Shoulders! Round one! Fight!

    Barbell overhead presses
    95 x 12
    115 x 10
    135 x FAIL. ****! I forgot I'm still a little weak right now and underestimated how heavy this would be. I ****ed up! Lemme try that again.
    135 x 5 DROPSET TO:
    115 x 8 DROPSET TO:
    95 x 10
    Wooo! Those were rough!

    Dumbbell shoulder presses
    40 x 12
    50 x 10
    60 x 8
    65 x 6

    Dumbbell front raises
    25 x 12
    30 x 10
    35 x 8 DROPSET TO:
    Barbell front raises!
    50 x 12 DROP TO:
    40 x 9

    Dumbbell lateral raises
    20 x 12
    25 x 10
    30 x 8

    Seated rear lateral raises
    160 x 12
    175 x 10
    190 x 7

    Seated hammer shrugs
    180 x 12
    230 x 10
    250 x 8 DROPSET TO:
    230 x 10 DROPSET TO:
    180 x 10 DROPSET TO:
    90 x 15

    ****ing spent by this point. Forget bis & tris! That **** would be pointless! Time to hit up my hammy!

    Single leg seated leg press
    40 x 25
    50 x 20
    60 x 18
    70 x 15
    80 x 12

    Seated leg curls
    30 x 30
    40 x FAIL. I still have pain when I try to go heavy. Damn. Lemme drop it back to 30.
    30 x 25
    35 x 15
    30 x 20
    30 x 18

    Done. Time to go home and eat (see meal above).

    P.S. I am cussing a lot lately because I am ****ing excited as hell! Starting my stack SUNDAY!!!!!! I CAN'T WAIT!!!!

  15. Quote Originally Posted by TimberLakers View Post
    Love seeing the meals posted buddy!

    Looks delicious!
    Thanks! I <3 bulking! Cheers, brotha!

  16. Killer workout!!! Very nice mah friend! And the song was badass too! I like to put some trance sh1t on my mp3 player every once in a while when Im feelin squirly. Im like in between sets lol

    And I love bad language ****er!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  17. oh and your meals almost made me spooge
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  18. Quote Originally Posted by metroba View Post
    Killer workout!!! Very nice mah friend! And the song was badass too! I like to put some trance sh1t on my mp3 player every once in a while when Im feelin squirly. Im like in between sets lol
    I can't stand trance personally; I'd fall asleep halfway through my workout. But to each his own.

    And I love bad language ****er!
    **** yeah!

  19. I lost 5lbs just from looking at your meals, bro, damn
    NSCA - CSCS

  20. If you're trying to kill hamstrings, nothign comes close to heavy Stiff Leg Deadlifts, with a very slow lowering of the bar for me. I'm sore for days after it, which isn't that great because I can't even do my HIIT sprints lol.

  21. Quote Originally Posted by shaddow View Post
    Workout tonight!
    YouTube - Ctrl Z - Space Dementia

    Pendulum, Control-Z, Screwface... These guys are the heavy metal of drum & breaks, and my energy level is through the ****ing roof when I listen to this ****. Hit play and listen along while you read this so you can feel what I'm talking about.
    Just did and now I want to hit some f...... weights :clean:

    Damn you Shaddow , it is close to midnight here in 'Roo-land !

    Will have to wait till tomorroooo


    Shoulders! Round one! Fight!

    Barbell overhead presses
    95 x 12
    115 x 10
    135 x FAIL. ****! I forgot I'm still a little weak right now and underestimated how heavy this would be. I ****ed up! Lemme try that again.
    135 x 5 DROPSET TO:
    115 x 8 DROPSET TO:
    95 x 10
    Wooo! Those were rough!

    Dumbbell shoulder presses
    40 x 12
    50 x 10
    60 x 8
    65 x 6

    Dumbbell front raises
    25 x 12
    30 x 10
    35 x 8 DROPSET TO:
    Barbell front raises!
    50 x 12 DROP TO:
    40 x 9

    Dumbbell lateral raises
    20 x 12
    25 x 10
    30 x 8

    Seated rear lateral raises
    160 x 12
    175 x 10
    190 x 7

    Seated hammer shrugs
    180 x 12
    230 x 10
    250 x 8 DROPSET TO:
    230 x 10 DROPSET TO:
    180 x 10 DROPSET TO:
    90 x 15

    ****ing spent by this point. Forget bis & tris! That **** would be pointless! Time to hit up my hammy!
    No, wait !!! Go back, rewind:
    [ame="http://www.youtube.com/watch?v=PMjcjyQWUiw"]YouTube - Ctrl Z - Space Dementia[/ame]

    ...you forgot upright rows !

    Only Shaddow, AWESOME work


    P.S. I am cussing a lot lately because I am ****ing excited as hell! Starting my stack SUNDAY!!!!!! I CAN'T WAIT!!!!
    Bring it on ! Round two: Slam it Shaddow

    [ame="http://www.youtube.com/watch?v=NnkM6A6aAUc"]YouTube - Pendulum - Slam (short)[/ame]

  22. damn dood youre killin it even with your injury. and seeing you work your hammy like this is giving me some motivation to start pushin my shoulder a little bit more. keep it up brotha!

  23. I like that song/vid you posted dragonfly...:downloading:
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  24. Quote Originally Posted by metroba View Post
    I like that song/vid you posted dragonfly...:downloading:
    Good stuff !!!
    I wish the management of the gym I go to stopped the Britney Spears-and-alike trend

    All my lifts increased by 10% when I got myself an ipod !

  25. Just looked up some of that stuff on Rhapsody and tossed it on my MP3 player.

  26. Quote Originally Posted by Steveoph View Post
    If you're trying to kill hamstrings, nothign comes close to heavy Stiff Leg Deadlifts, with a very slow lowering of the bar for me. I'm sore for days after it, which isn't that great because I can't even do my HIIT sprints lol.
    Still not quite ready for deads. DEFINITELY not ready for heavy deads. I'm hoping to be able to incorporate them in a few more weeks, but I've still gotta be careful cuz there's a lot of tightness still.

  27. Quote Originally Posted by dragonfly View Post
    Just did and now I want to hit some f...... weights :clean:

    Damn you Shaddow , it is close to midnight here in 'Roo-land !

    Will have to wait till tomorroooo


    No, wait !!! Go back, rewind:
    YouTube - Ctrl Z - Space Dementia

    ...you forgot upright rows !

    Only Shaddow, AWESOME work
    LOL. Maybe next time.

    Bring it on ! Round two: Slam it Shaddow

    YouTube - Pendulum - Slam (short)
    I was just rocking out to that in my car about an hour ago. Love me some Pendulum!!

  28. Quote Originally Posted by rolandajoint View Post
    damn dood youre killin it even with your injury. and seeing you work your hammy like this is giving me some motivation to start pushin my shoulder a little bit more. keep it up brotha!
    Trying to! Thanks bro! And good luck with the shoulder!!

  29. Quote Originally Posted by Irish Cannon View Post
    Just looked up some of that stuff on Rhapsody and tossed it on my MP3 player.
    What'd you get, specifically? My pc is a freaking mess (2 terrabytes of data scattered all over the place), but maybe I'll throw some stuff together one of these days and upload them somewhere for you guys to check out. I've got tons of great music. The challenge is locating it on my hard drives :
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