No Excuses, Just Results: Rodja's Log

[Rodja]

I have had a very high and low semester. I'll spare the details, but my training, which was going so well, hit a major wall for about a month. In the time since then, I've regained my strength and have added some extra mass, but it's time to clean up the diet. I'm going back to my old principles of carbs only at breakfast, pre-lifting, and post-lifting. I've officially signed up for my thesis starting in the summer (not looking forward to that, BTW), so I will be busier than normal in the next few months.

Right now my goals, are essentially a recomp. I'm sitting ~200 lbs, but with far too much fat for my liking along with less than stellar, for me, CV conditioning. So, here's what I've mapped out:

Monday: Delts/Triceps, MMA
Tuesday: Legs/Core
Wednesday: MMA (cardio may be done in the afternoon here)
Thursday: Chest/Biceps, light cardio
Friday: Conditioning (X-Training drills)
Saturday: Back
Sunday: OFF

I'll elaborate as the log continues, but it's pretty straightforward. I don't like to overly complicate things.

Diet notes:
My diet, as it has been for several years, is PRAL based (Google it if unfamiliar). I seldom eat wheat or oats and I mainly stick to rice, potatoes, WMS, and fruit for carb sources. I shoot for 80-120g of carbs per meal when I eat them and the rest of my meals are just protein and fats. If you want more details, then ask.

Supplements:
Right now, I'm using only a few things and they are mainly for overall health as opposed to aesthetic supplements. I'll be adding in some other things along the way and they will be noted.

1000mg Sesamin
1200mg Krill Oil
1080mg EPA/720mg DHA
2 caps GlycoBol
2 Servings Essentials + Joint Repair
35-50g of BCAAs
60g WMS

It's showtime...

 

[HereToStudy]

A log by Rodja?

In.

 

[Rodja]

Glad to have you aboard.

4/5: Delts/Triceps
HS Uni Shoulder Press: 100x12, 110x8, 125x5
CG: 185x5, 195x4
Overhead DB Ex/Seated Side Laterals: 90x12/40x12, 100x8/45x10, 105x6/45x10
Pressdowns/Facepulls: 175x12/145x15, 190x10/175x15, 190x10/190x15
Front Raises: 30x10, 35x8

DC Stretches

Fantastic session. One of the best ones that I've had in recent memory. Painful pump, great strength, and awesome M-M connection. This is one of my areas of focus as I have struggled to gain size on my delts. However, as my focus has returned to strength gains, the mass has also started to increase (duh). I've only recently started doing front raises and they've really helped to loosen the fascia and strength the biceps tendon at the origin. The only negative was that my right hand is slightly bruised and it affected my grip on the CG, but that'll heal eventually.

MMA

3, 4-minute rounds

Nothing too spectacular to report from this. My cardio is still miles away from where I'd like it, but it's a work in progress. I managed to avoid taking any big shots and have started to reincorporate HKs into my game again. I landed a few of them, but I pulled back on them as to not KO my sparring partners. My right hand is a tad cranky today and I'm going to ice it off and on, particularly the thumb as this is almost chronically injured.

 

[MAxximal]

A log by Rodja?

In.

A log by Rodja?

I`m in too!

 

[Rodja]

4/6: Legs/Core/Flexibility

Squats: 185x6, 205x5
SLDL: 225x8, 245x8, 275x6
Uni LP: 300x12, 390x10, 440x8
Standing Leg Curls/Seated Calf Raises: 50x12/100x15, 50x12/100x15, 50x12/100x15

DC Stretches

Flexibility/Core

I'm slowly working my way back into real leg training. I haven't seriously trained them in years because of MMA and most of my weight is in my thighs/glutes. As a result, the weight feels weird on my lower back and I am not "conditioned" to squatting. I'm doing ATG style on them and plan on adding 5-10 lbs to the bar every week as I slowly progress and allow my body to adapt.

 

[MAxximal]

4/6: Legs/Core/Flexibility

Squats: 185x6, 205x5
SLDL: 225x8, 245x8, 275x6
Uni LP: 300x12, 390x10, 440x8
Standing Leg Curls/Seated Calf Raises: 50x12/100x15, 50x12/100x15, 50x12/100x15

DC Stretches

Flexibility/Core

I'm slowly working my way back into real leg training. I haven't seriously trained them in years because of MMA and most of my weight is in my thighs/glutes. As a result, the weight feels weird on my lower back and I am not "conditioned" to squatting. I'm doing ATG style on them and plan on adding 5-10 lbs to the bar every week as I slowly progress and allow my body to adapt.

damn man

 

[TheDarkHalf]

I'm in. Looking forward to learning!

 

[Rodja]

damn man

Which part?

 

[Rodja]

Also, if anyone wants any additional information on anything, just ask.

 

[MAxximal]

Which part?

lol

simply sweet!

 

[HereToStudy]

Also, if anyone wants any additional information on anything, just ask.

Sure, even if off topic?
Im sure you have probably covered this somewhere, but how long you been involved in MMA? Any tips for someone who might look to do it simply for fun?

 

[Rodja]

Sure, even if off topic?
Im sure you have probably covered this somewhere, but how long you been involved in MMA? Any tips for someone who might look to do it simply for fun?

I've been formally training for 4 years. Doing it for "fun" takes a bit of a different mindset as there is a certain amount of violence involved in it; not everyone is game for getting hit in the face. That doesn't mean every round is 100% intensity, but it takes a bit to accept the nature of getting hit. There are many people that do it for fun or as a hobby. The main difference is who you train with: if you spar with pros or those aspiring to be pros, make sure they understand to keep it around 50-60%.

 

[HereToStudy]

Thanks, one more...

What martial art styles do you concentrate on the most?

 

[Rodja]

Thanks, one more...

What martial art styles do you concentrate on the most?

Wrestling, BJJ, Muay Thai, western Boxing, and, lately, some Shotokan Karate.

 

[bmcjames]

subbed

also
sent you a OT pm

-James

 

[Rodja]

4/8: Chest/Biceps

Flat BP: 185x3, 190x3
HS Incline Press: 100x10, 110x8, 115x6
Dips: BW+45x10, BW+45x10, BW+45x10
Cambered Curls: 95x8, 105x6, 105x6-drop-75x8
HS Preacher Curls: 100x15, 125x10, 135x6-drop-80x12
Flat Flys: 50x10, 50x10, 50x10
Low Crossovers: 40x12, 40x12
Crossover Curls/Crossovers: 40x12/70x12, 40x12/70x12-drop-40x12

DC Stretches

This was a very odd session. I was absolutely mentally fried from a 2 hour test that I took immediately before this and it was much harder and more rigorous than anticipated. It actually was the first time I did not finish a test in my life. I really tried to get into the groove for this session, but I never really hit my stride. Yet, strangely enough, I managed to have some solid numbers and a great pump by the end of the session. When I got home, I had my BCAA/WMS drink and then made some fajitas. After a horribly hellacious day, I deserved a treat.

 

[Rodja]

4/10: Back

Neutral Chins: BWx10, BW+10x6, BW+25x3+2
BB Rows: 245x12, 275x8, 295x8
Uni D-Handle Lat Pulls*: 100x10, 100x10
HS Rows: 190x12, 215x8, 235x6
Wide-Grip Cable Rows/Straigh Arm Pull w/Rope: 200x8/115x12, 200x8/115x8

DC Stretches

*
I started with a neutral grip and supinated as I pulled the handle to my chest. This puts less stress on the shoulders and allows for a deeper stretch.

Another odd session in the sense that I never found my mental stride, yet had really good numbers and a great pump. I also got distracted by the ticker on ESPN showing the UFC results and the huge upset got me wondering how the hell did that happen? I did have some really hard contractions on the BB and HS Rows and am starting to hit my stride again on this lifts after a little trouble feeling them.

 

[Rodja]

4/12: Delts/Triceps/Traps

HS Shoulder Press: 110x8, 125x6, 130x4
CG: 185x8, 195x5, 205x3
Overhead DB Ex/Seated Laterals: 90x12/45x10, 100x10/45x10, 110x6 (PR)/45x10
Pressdowns/Rear Flys: 175x12/45x12, 190x12/45x12, 190x12/45x12
Front Raises: 30x10, 35x8
Hang Pulls: 135x8, 185x6, 195x5
Smith Shrugs: 315x12, 365x12, 405x10

DC Stretches

I felt absolutely wonderful today. My mind and body were both sharp and I tore through this session. Amazing pump, great strength, and painful contraction from the beginning. I never got tired and kept going and going until I started to get hungry. Vascularity is starting to rise as my body adjusts to this new scheme with a rise in strength. I could have gone heavier on several lifts, but I focused on a slow eccentric portion instead to cause some extra microtrauma and to add TUT.

I've also added in Lipoderm-U and Napalm in an AM/PM rotation. I find that using these helps me to keep me focused and eating clean. Today is leg day, but I haven't decided what I'm going to do just yet.

 

[Rodja]

4/13: Legs/Core

Deadlifts: 365x3, 385x2, 395x1
Squats: 185x5, 205x5, 225x3
Uni LP: 300x10, 390x10, 480x8
Walking DB Lunges (weight per DB): 65x12, 65x12, 65x12, 65x12
Kneeling Leg Curls/Seated Calf Raises: 70x12/100x15, 70x12/100x15, 70x12/100x15
Uni Leg Ex: 70x12, 70x12
Hanging Leg Raises/Planks: BWx15/30s, BWx15/30s

DC Stretches
Foam Roll

Very, very long and productive session. My lower back is finally getting back into shaoe and my strength is climbing with every session. I definitely had more in me on deads, but didn't want to risk it and my thumbs are really bothering me right now. Massive pump and I was extremely dizzy after my second set of walking lunges. As of now (and it's only been about 18 hours), I'm not too sore. Only my glutes are tender, but there is plenty of time to let the inflammation and blood settle. Oh, joy...

 

[TheDarkHalf]

Why throw the deads in on the leg day? Could have done something like BB hack squats....targets the quad and still gets you that deadlift action. Nice numbers on it though....what kind of a warm-up did you do for that?

 

[Rodja]

Why throw the deads in on the leg day? Could have done something like BB hack squats....targets the quad and still gets you that deadlift action. Nice numbers on it though....what kind of a warm-up did you do for that?

It's more for the posterior chain than my quads. My legs have no problem growing either.

 

[Rodja]

4/15: Chest/Biceps

Flat BP: 185x3, 190x3, 195x3
Dips: BW+45x5, BW+70x5, BW+90x5
HS Incline Press: 100x10, 110x8, 115x5
Cambered Curls: 95x8, 105x6, 110x5+3-drop-75x8
HS Decline: 100x12, 100x12, 100x12
Hammer Curls: 50x10, 55x8
HS Preacher Curls: 100x15, 125x8-drop-80x12
Incline Flys: 50x12, 55x10, 55x10
Crossovers/Crossover Curls: 60x15/40x12, 70x12-drop-40x12/40x12-drop-20x12

DC Stretches

 

[Rodja]

4/18: Back/Core

BB Rows: 275x12, 295x10, 305x6+2
Neutral Chins: BW+10x5, BW+25x3, BW+35x3 (PR)
DB Rows: 140x12, 150x10, 150x10
HS DY Rows: 145x12, 160x10, 170x10
HS Lat Pulls: 145x8, 155x8, 160x6
Rope Straight Pulls/Trunk Rotations: 115x12/60x20, 115x12/60x20, 115x12/60x20

DC Stretches

20 min cardio

Amazing, grueling session. Painful, but in that great way with contractions that almost felt like a cramp. Strength and endurance was amazing and I only stopped because I knew that it was time to eat. Most of the session was using a 3s eccentric motion to really cause some microtrauma to the fascia along with building the ligaments and tendons a bit more. I am extremely sore today from this and the swelling is amazing; I still look like I have a minor pump going all day.

 

[TheDarkHalf]

Nice work on the rows. What kind of a grip do you use? Over or under....i used to do em with nothing but over but have recently become a fan of doing them under.

That's a lot of chest movement in that other workout....do you typically favor HS press movement or just what you felt like doing that day?

 

[Rodja]

Nice work on the rows. What kind of a grip do you use? Over or under....i used to do em with nothing but over but have recently become a fan of doing them under.

That's a lot of chest movement in that other workout....do you typically favor HS press movement or just what you felt like doing that day?

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.

 

[TheDarkHalf]

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.

:werd:

 

[Rodja]

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.

 

[Rodja]

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.

 

[Rodja]

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.

 

[Rodja]

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.

 

[HereToStudy]

I'm quite excited to see how long I can keep this up.

Keep it goin man, still really enjoying this log.

 

[LichKing]

great info. Thanks for this log

 

[Rodja]

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.

 

[Rodja]

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.

 

[Rodja]

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.

 

[Rodja]

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.

 

[Rodja]

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).

 

[Rodja]

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.

 

[HereToStudy]

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.

 

[Rodja]

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...

 

[Rodja]

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

 

[Rodja]

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.

 

[Rodja]

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.

 

[Rodja]

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.

 

[Rodja]

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.

 

[Rodja]

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.

 

[TheDarkHalf]

Nice work man that conditioning looks tough

 

[Rodja]

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...

 

[Rodja]

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.

 

[Rodja]

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.