No Excuses, Just Results: Rodja's Log

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  1. Quote Originally Posted by Rodja View Post
    Overhand and only overhand. I'm not a fan of supinated pulling movements because I have enough wrist issues as is.

    For chest, it's a bit of both: I love the movement of HS machines and I also like the M-M connection from them. Plus, kicking up DBs is such a pain sometimes and it's the limiting factor for me.


  2. 4/19: Delts/Triceps

    Military Press: 155x8, 165x8, 175x5
    CG: 185x8, 195x5, 205x5, 215x3 (PR)
    Overhead DB Ex (1-arm)/Leaning Laterals: 35x10/35x12, 35x10/35x12, 35x10/35x12
    Front Raises: 30x10, 35x8
    Wide-Grip Pressdowns/Rear Flys: 160x15/45x12, 175x12/45x12, 190x12/45x12
    Reverse-Grip Pressdowns: 115x12, 115x12

    DC Stretches

    Holy ****, this was an amazing session. Once again, the pumps felt like my muscles were on the verge of cramping and my strength is continuing to climb. For some reason, the weight just felt really light and I had no problems lifting the weights I planned for this session and even threw in an extra set on CG. This was the first time that I've ever done the outside portion of a cambered bar for pressdowns and I may have a new favorite exercise for triceps. Surprisingly, I've had very little DOMS from this session, which is kinda depressing. However, I am up to 205 now with a visibly reduced waist.
    M.Ed. Ex Phys

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  3. 4/21: Legs/Core

    Deads: 365x3, 385x1, 395x1, 405x1
    Squats: 185x8, 205x5, 225x5, 235x3
    Uni LP: 390x10, 440x10, 480x8
    Walking DB Lunges: 70x12, 70x12, 70x12
    Hypers/Hanging Leg Raises: BW+45x15/BWx15, BW+45x15/BWx15, BW+45x15/BW+5x12

    DC Stretches

    Great session. Lots of strength and a great pump. My lumbar is really getting stronger everytime and my erectors felt like twisted steel by the end of the session. ****ing awesome.

    4/22: Chest/Biceps/Core

    Flat BP: 185x5, 195x3, 205x3
    HS Incline: 100x12, 110x10, 125x8
    Flat DB Press: 75x10, 80x8, 80x8
    Cambered Curls: 95x8, 105x8, 115x5+3+2
    Incline Flys/Hammer Curls: 50x10/50x10, 50x10/50x10, 50x10/50x10
    Preacher Curls: 75x12 (inner-grip), 75x12 (outer-grip)
    DB Preacher Curls: 30x10, 30x10
    Crossovers-ss-Dips: 70x12/BWx12, 70x12/BWx12, 70x12/BWx12
    Behind the Head Curls/Crossover Curls: 70x12, 85x12/40x12

    DC Stretches

    20 min cardio

    Amazing session with a huge, painful pump. I was cramping all throughout the rest of the day and washing my hair was a long process. Strength is steadily climbing as I have started to pre-hab my shoulders/rotator cuffs again to loosen to fascia.
    M.Ed. Ex Phys


  4. 4/25: Back/Core

    Wide Pull-Ups: BWx6, BWx6, BWx6
    Neutral Pull-Ups: BWx8, BW+25x3, BW+35x3-negatives-x3
    BB Rows: 275x12, 295x10, 315x8
    HS Neutral Rows: 190x12, 215x10, 235x8 (PR)
    Reverse-Grip Cable Rows/Rope Straight Pulldowns: 160x10/115x10, 160x10/115x10, 180x10/115x10
    Trunk Rotations/Planks: 60x20/20s, 70x20/20s

    DC Stretches

    20 mins Elliptical

    Finally, I've started to get the M-M connection on Wide Pulls. I've done them on and off for years, but have never really been able to "feel" them until this session. Not coincidently, I had a pump from the opening set and it only got better. My strength on BB Rows has finally gotten back to the level where it was about this time last year and I set a PR on the HS Rows (that's 5 plates per side).

    You may notice some more volume than usual for me; that is on purpose. I'm trying to break my own dogma of sticking to a certain amount of sets and let my body decide how much I can handle on a given day. So far, I've had a favorable reaction physiologically as I have gained at least 3-4 lbs of LBM along with increased strength during every session. I expect this to plateau at some point, but as long as I don't get hurt or hit a wall, I'm going to stick with this for awhile.
    M.Ed. Ex Phys


  5. 4/26: Delts/Triceps

    Military Press: 155x5, 165x5, 175x3
    CG: 195x5, 205x5, 215x5 (PR)
    Seated Laterals/French Press: 45x12/75x12, 45x12/85x10, 45x12/85x10
    Front Raises: 30x10, 35x8, 40x7
    Pressdowns/Rear Flys: 175x12/50x12, 190x12/50x12, 195x12/50x12
    Facepulls: 145x15, 160x12
    Upright Rows: 95x10, 105x10

    DC Stretches

    Amazing session and the DOMS has been terrible, but in a fantastic way. The fascia is really starting to come in around the "horseshoe" area along with actual roundness in my delts. I've always struggled to add mass to this area, but, lately, they've grown in the medial and anterior portions. I'm quite excited to see how long I can keep this up.
    M.Ed. Ex Phys

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  6. Quote Originally Posted by Rodja View Post
    I'm quite excited to see how long I can keep this up.
    Keep it goin man, still really enjoying this log.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  7. great info. Thanks for this log

  8. 4/28: Lower/Core

    Sumo Deads: 365x3, 385x1, 395x1, 405x1, 410x1
    Squats: 225x5, 245x5, 255x3
    Hypers/Kettlebell Swings: BW+45x12/50x15, BW+45x15/50x15, BW+45x15/50x15

    DC Stretches

    I went for an extra 5 lbs on the deads today and I doubt I could have pulled a single pound more. I'm really focusing on strengthening my hips as my sticking point is off the floor. Once I clear the bottom of the patella, I'm good to go. While doing core, I had a cramp in my erectors, which is something that I've never felt before, but, then again, I've also never done KB swings. Good session and I am going to slightly switch up my leg training this week.
    M.Ed. Ex Phys


  9. 4/29: Chest/Biceps/Cardio

    Flat BP: 185x6, 195x3, 205x2, 205x2, 210x1
    HS Incline Press: 100x12, 110x10, 125x8, 130x5
    DB Incline Press: 70x10, 70x10, 75x8
    Cambered Curls: 95x8, 105x6, 115x6+3+2
    Flat Flys/DB Curls: 50x12/50x8, 50x12/50x8, 50x12/50x8
    Reverse Curls: 75x10, 75x10
    Low Crossovers/Dips: 60x12/BWx10, 60x12/BWx10
    Crossover Curls: 60x12, 60x12

    DC Stretches

    20 min Cardio

    This session went much better than expected. About 2 hours before I was about to lift, I had an allergy attack on the way to class and it didn't stop until I got to the gym. It took awhile to really get the blood flowing to the brain and to focus, but I managed to plow through. I ended up having a great session and the pump was massive. The only thing that really sucked was that my cardio has gotten bad and the extra thigh muscle has made it painful to run.
    M.Ed. Ex Phys


  10. 4/30: Conditioning

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

    All done 3x

    Time: 15:10

    I didn't have a rest period, I just went as fast as I could. This was the first real conditioning session I've had in ages and I payed for it. My cardio was terrible, but I have a decent idea on where I'm at currently.
    M.Ed. Ex Phys


  11. 5/2: Back/Core/Cardio

    Pull-Ups: BWx8, BWx8, BWx8
    Neutral Pull-Ups: BWx6, BWx6, BWx6
    BB Rows: 275x12, 295x10, 315x10
    HS Neutral Rows: 190x12, 215x10, 235x8
    HS High Rows: 100x10, 100x10, 100x10
    DB Pullovers: 70x12, 75x10, 80x10
    Cable Crunches/Planks: 130x20/20s, 130x20/20s, 130x20/20s

    DC Stretches

    20 min cardio

    Good session, but not a great session. My intensity levels varied throughout the session and I struggled on some of the lifts to "feel" it working. Sadly, I didn't set any PRs this session and I destroyed my hands from the really heavy lifting. The only saving grace was the huge pump I got. Solid DOMS, but not as much as previous weeks, which I attribute to the lack of an M-M connection.
    M.Ed. Ex Phys


  12. 5/3: Triceps/Delts

    CG: 195x8, 205x5, 215x5, 225x3 (PR)
    HS Shoulder Press: 100x12, 110x12, 125x6, 130x4 (PR)
    Overhead DB Ex/Seated Front Raises: 90x12/30x12, 100x10/35x8, 100x10/40x6
    Leaning Laterals: 35x12, 35x12, 40x10
    Rope Ex/Facepulls: 115x12/145x15, 115x12/160x12, 115x12/160x12
    Upright Rows: 95x12, 105x12, 115x10

    DC Stretches

    Amazing session with a painful pump. Strength is still increasing and I can feel the actual shoulder joint (specifically the bicep tendon underneath the anterior dlet) starting to loosen up and I have an increased rangeo fo motion (finally).
    M.Ed. Ex Phys


  13. 5/4: Conditioning

    30 sledgehammer swings, 10 long jumps, 50 jumping jacks, 10 burpees, 100 jump rope

    Again, done 3x for time without breaks.

    Time-13:05

    I shaved off 2 minutes from my time which I attribute to several things. First, I had to re-learn how to breathe. Second, my allergies where not on full blare. Third, I was in a much better and energetic mood. I don't expect this kind of improvement the next session, but I aim to shave off at least 10 seconds.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Rodja View Post
    5/4: Conditioning

    30 sledgehammer swings, 10 long jumps, 50 jumping jacks, 10 burpees, 100 jump rope

    Again, done 3x for time without breaks.

    Time-13:05

    I shaved off 2 minutes from my time which I attribute to several things. First, I had to re-learn how to breathe. Second, my allergies where not on full blare. Third, I was in a much better and energetic mood. I don't expect this kind of improvement the next session, but I aim to shave off at least 10 seconds.
    Wow that is some impressive athleticism, I have no idea how long that performed 3 times woul take me, but certainly more then 13 minutes. Impressive.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  15. 5/5: Legs/Core

    Squats: 225x8, 245x5, 255x5
    SLDL: 225x8, 245x5, 255x5
    Leg AbD/AdD: 150x15/150x15, 150x15/150x15, 150x15/150x15
    Hypers/KB Swings: BW+45x15/50x15, BW+45x15/50x15, BW+45x15/50x15

    DC Stretches

    Kinda blah session. Nothing great, but I didn't get hurt and/or no pains

    5/6: Chest/Biceps

    Flat BP: 185x8, 195x5, 205x3, 215x1
    HS Incline Press: 110x12, 125x10, 130x6
    Incline DB Press: 75x10, 80x8, 85x5
    Flat Flys/DB Curls: 50x12/50x8, 50x12/50x8, 50x12/50x8
    Cambered Curls: 95x10, 105x8, 115x7+5 (PR)
    Reverse Curls: 75x10, 85x10

    Funny story about this session: I had to leave despite being only halfway through because my fiancee's sister got into a car wreck. It sucked because I was just hitting my groove. Oh well...
    M.Ed. Ex Phys


  16. 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


  17. 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


  18. 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


  19. 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


  20. 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


  21. 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


  22. Nice work man that conditioning looks tough

  23. 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


  24. 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


  25. 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

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