No Excuses, Just Results: Rodja's Log - AnabolicMinds.com

No Excuses, Just Results: Rodja's Log

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    No Excuses, Just Results: Rodja's Log


    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...
    M.Ed. Ex Phys

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    A log by Rodja?

    In.
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    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.
    M.Ed. Ex Phys
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    Quote Originally Posted by HereToStudy View Post
    A log by Rodja?

    In.

    A log by Rodja?

    I`m in too!
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    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.
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    Quote Originally Posted by Rodja View Post
    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
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    I'm in. Looking forward to learning!
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    Quote Originally Posted by MAxximal View Post
    damn man
    Which part?
    M.Ed. Ex Phys
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    Also, if anyone wants any additional information on anything, just ask.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Which part?
    lol

    simply sweet!
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    Quote Originally Posted by Rodja View Post
    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?
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    Quote Originally Posted by HereToStudy View Post
    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%.
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    Thanks, one more...

    What martial art styles do you concentrate on the most?
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    Quote Originally Posted by HereToStudy View Post
    Thanks, one more...

    What martial art styles do you concentrate on the most?
    Wrestling, BJJ, Muay Thai, western Boxing, and, lately, some Shotokan Karate.
    M.Ed. Ex Phys
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    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.
    M.Ed. Ex Phys
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    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.
    M.Ed. Ex Phys
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    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.
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    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...
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    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?
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    Quote Originally Posted by TheDarkHalf View Post
    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.
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    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
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    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.
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    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?
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    Quote Originally Posted by TheDarkHalf View Post
    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.
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    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.
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    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.
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    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.
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    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
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    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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    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.
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    great info. Thanks for this log
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    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.
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    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
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    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.
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    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
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    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).
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    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.
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    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.
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    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
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