No Excuses, Just Results: Rodja's Log

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    5/7: Conditioning

    30 Sledgehammer Swings (8 lb)
    10 Tire Jumps
    50 Jumping Jacks
    10 Burpees
    20 Med Bell Toss
    100 Jump Rope

    15:10
    M.Ed. Ex Phys
    Performax Labs Product Specialist


  2. Board Sponsor
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    5/9: Back/Core

    Wide Pullups: BWx8, BWx8, BWx8
    Neutral Pullups: BWx8, BWx8, BWx8
    BB Rows: 275x12, 295x10, 315x7
    HS Rows: 190x12, 215x10, 235x10
    Reverse-Grip Cable Rows/Rope Pullovers: 200x10/115x10, 200x10/115x10, 200x10/115x10
    Hypers/Planks: BW+45x15/30s, BW+45x15/30s, BW+45x15/30s

    Great session after taking Saturday off and making sure that my fiancee's sister was ok. It was a tad of a hectic couple of days, but, other than that, everything is really humming along. Strength is up on everything and my body feels fresh considering the workload I've had lately. My weight is hovering around 205-207 and my main concern is S&C and not aesthetics. That being said, I'm still eating about 90% of my meals on my clean diet with the occasional pizza and burgers.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  3. Board Sponsor
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    5/10: Triceps/Delts

    CG: 185x8, 205x5, 215x5, 225x3 (PR)
    HS Shoulder Press: 110x12, 125x8, 135x5
    Overhead DB Ex/Front Raises: 100x12/35x10, 100x12/40x8, 100x12/45x7
    Leaning Laterals: 35x12, 40x12, 45x10
    Upright Rows/Rear Flys: 105x12/45x12, 115x10/45x12, 125x10/45x12
    Pressdowns: 190x12, 190x12, 190x12-drop-115x12

    DC Stretches

    Amazing session. My delts are really starting to come in and the vascularity in the anterior portion has finally returned. It's taken me years and years, but I'm finally developed the "rounded" look. Granted, for a few years, I wasn't focused on the look, but we all have some vanity in us.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

    •   
       

  4. Board Sponsor
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    5/11: Conditioning

    5/12: Thighs/Core

    Front Squats: 185x8, 205x5, 225x5
    SLDL: 225x8, 245x5, 275x5
    Abd/AdD: 150x15/150x15, 150x15/150x15, 150x15/150x15
    Hypers/Hanging Leg Raises: BW+45x15/BWx15, BW+45x15/BWx15, BW+45x15/BWx15

    DC Stretches

    My back was cranky on this day and I wasn't able to loosen it up like I would have liked to have. My focus lately has been to strengthen the abductor and adductor muscles as I've been having lots of hip and glute issues for some time now.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  5. Board Sponsor
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    5/13: Chest/Biceps

    Flat BP: 185x8, 205x3, 215x1
    HS Incline Press: 100x12, 125x10, 135x7 (PR)
    Flat DB Press: 80x10, 85x8, 90x5 (PR)
    Cambered Curls: 95x10, 105x8, 115x7+5+2
    Incline Flys/Hammer Curls: 50x12/50x10, 50x12/50x10, 50x12/50x10
    Reverse Curls: 75x10, 85x10, 95x8
    Crossovers/Dips: 70x12/BWx10, 70x12/BWx8, 70x12/BWx10
    Crossover Curls: 50x12, 50x12, 50x12-drop-20x12

    DC Stretches

    Brought the pain from the very first rep of the session. I've kinda stumbled across some new music that really gets my blood boiling and it hits me with a crazy source of vigor before my session. I either matched or set a PR on every chest lift as that has been my main area for concern lately (along with delts). Huge pump and I had a M-M on every rep. I had ben having some problems with my right subscapularis rolling over the scapula, but it stayed in place on this session and I've been hitting it with some extra foam rolling.
    M.Ed. Ex Phys
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  6. Board Sponsor
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    5/14: Conditioning

    10 burpess into pull-ups
    50 jumping jacks
    100 jump rope sips
    10 sprawls with a sit-out
    15 KB swings (50 lbs)

    x3

    15:55

    On this day, I had planned on doing my normal conditioning of tire swings, etc., but it was raining so I had to switch gears. This was by far much more difficult and I was gasping for air after 15 seconds into it. I'm going to alternate between these conditioning sessions and, eventually, add extra rounds and/or exercises. Although I'm far from my peak conditioning from summer '08, I love the feeling of pushing beyond what you think is your limit and always striving to shave off some time.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  7. Professional Member
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    Nice work man that conditioning looks tough
  8. Board Sponsor
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    5/17: Back/Core

    Wide Pulls: BWx8, BWx8, BWx8
    Neutral Pulls: BWx8, BWx8, BWx8
    BB Rows: 275x12, 295x12, 315x10, 335x8
    HS Rows: 235x10, 235x10, 245x8
    Reverse Cable Rows/Rope Pullovers: 200x12/115x12, 200x12/115x12, 200x12/130x10
    Hypers/Planks: BW+45x15/30s, BW+45x15/30s, BW+45x15/30s

    DC Stretches

    Great session and my confidence has been sky-high in the gym altely. I'm usually a tad weary to make any significant jumps in weight, but I've been much more daring lately. Not coincidently, i've made some great strides lately. I had to have a friend hold a 10 on the HS Rows because it would fall off during the lift. It sucks because the highest DB I have at work is a 100 and I hate trying to find parking on campus to workout at their gym (even though the DB go to 150 and they have tons of extra equipment).

    5/18: Delts/Triceps

    HS Shoulder Press: 100x12, 125x8, 135x6 (PR)
    CG: 205x8, 215x6, 225x5
    Overhead DB Ex/Front Raises: 100x12/40x10, 100x12/45x8, 100x12/50x6 (PR)
    Upright Rows/Rear Flys: 115x10/50x12, 125x10/50x12, 135x8 (PR)/50x12
    Pressdowns/Facepulls: 190x12/160x12, 190x12/160x12, 190x12/175x10
    Leaning Laterals: 35x12, 40x10, 45x10

    DC Stretches

    I have yet to have a bad D/T session during this log and I have set or matched multiple PRs each time. One thing I have really noticed since increasing the volume has been an increased ROM in the right delt since I've started all this extra work. Perhaps I've been too cautious with my shoulders over the years, which nt only stunted my growth, but also made the joint less flexible...
    M.Ed. Ex Phys
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  9. Board Sponsor
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    5/19: Conditioning

    10 burpess into pull-ups
    50 jumping jacks
    100 jump rope sips
    10 sprawls with a sit-out
    15 KB swings (50 lbs)

    x3

    15:50

    I didn't warm-up properly for this and I was mentally fried by the time I started. I still lowered my time, somehow, but I was disappointed by how I felt. My back has felt like Sh!t and I skipped legs to allow my back to heal. Ironically, I think it's from my re-occurring hamstring and glute issues.
    M.Ed. Ex Phys
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  10. Board Sponsor
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    5/21: Chest/Biceps

    Flat BP: 205x3, 215x3, 225x1 (PR)
    HS Incline Press: 125x12, 135x8, 145x6 (PR)
    Incline DB Press: 80x8, 80x8, 85x6 (PR)
    Flat Flys/DB Curls: 50x12/50x8, 50x12/50x8, 50x12/50x8
    Cambered Curls:95x10, 105x10, 115x8, 125x5 (PR)
    Reverse Curls/Dips: 75x12/BWx12, 85x10/BWx12, 95x10/BWx12
    Crossovers: 70x12, 70x12, 85x8-drop-50x8
    Crossover Curls: 50x12, 50x12, 50x12-drop-20x12

    DC Stretches

    PAIN. That's the best way to describe this session. Lots of awesome pain and multiple PRs=win.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  11. Primordial Performance Rep
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    Quote Originally Posted by Rodja View Post
    PAIN. That's the best way to describe this session. Lots of awesome pain and multiple PRs=win.
    No pain no gain, awesome workout.
    Just inject.
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  12. Board Sponsor
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    I'm really behind, so I'll just hit the main points:
    BB Rows-335x8
    Pull-Ups-BWx10
    CG-245x5
    Upright Rows-145x8
    Flat DB Press-95x3
    Conditioning-15:33 (shaved off 17 seconds)
    I've skipped legs the past 2 weeks to heal my erectors/glutes

    I'll get this back up to speed tomorrow.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  13. Board Sponsor
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    Well,
    I've managed to really strain my left AC joint. It's gotten to the point where there is pain while putting my shirt on/taking it off. For the past week or so, I've done pre-hab and foam rolled the joint on both sides and have stretched everyday. I've had bad shoulders for some time and they had been getting better lately. My ROM was improved and there was less day-today discomfort.

    However, it's all been shot down. My plan is multi-pronged:
    1. NEVER doing Flat BP for <3-5 reps; singles and doubles are done
    2. Diligent In/Ex Rotation and bicep tendon release
    3. Ice
    4. Cap cream

    Ironically, doing shoulder work isn't painful; it's chest presses/flys that cause the pain.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    Sorry to hear, hope recovery goes smoothly.
    Just inject.
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