My Final Semester of Grad School

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  1. 9/13: ME Lowe, Core

    Foam Roll
    Pirifomis Roll
    Agility Warm-Up

    Box Squats: 245x5, 275x5, 295x5, 315x5 (PR)
    Walking DB Lunges: 80x10, 80x10, 80x10
    Standing Cable Crunches: 70x15, 85x15, 100x15
    Hypers: BW+45x12, BW+90x12, BW+135x12

    DC Stretches

    I had to switch up my week due to some unforeseen events and I didn't even want to attempt to try to do upper at about 6 PM on a Monday. That would have taken far too long and been very frustrating. My strength on Box Squats is climbing every week as I really master the technique and start to drive through my heels and focus on my hips. I haven't really devoted too much time to squats over the past few years, but I'm really enjoying these and will definitely make them a staple.
    M.Ed. Ex Phys



  2. 9/14: Rep Upper

    Foam Roll
    Shoulder Pre-Hab
    Piriformis Roll

    Incline DB Press: 70x12, 75x12, 80x8 (PR)
    Pullups/Facepulls: BWx5+5/160x15, BWx5+5/175x15, BWx5+5/175x15
    DB Shoulder Press:60x12, 65x10, 70x8
    Overhead DB Ex/DB Shrugs: 95x12/120x12, 100x12/120x12, 105x10 (PR)/130x12

    This was a fantastic session and hit two PRs while getting a great pump with solid endurance and focus. The pullups where done in a split method: the first 5 were wide, pronated and the second 5 were wide, neutral. I liked it a lot and was able to focus on the lat contraction much better. So far, my body is feeling great, but I plan to deload in about 4 weeks to avoid the injury bug
    M.Ed. Ex Phys

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  3. 9/16: Dynamic Lower, Cardi

    Foam Roll
    Piriformis Roll
    Dynamic/Static Stretching

    General Warm-Up

    Box Jumps: 39"x2, 40.5"x1, 42"x1
    Bulgarian Split Squats: 110x8, 120x8, 120x8
    Pull Throughs: 100x10, 130x10, 145x10

    Cardio

    5, 5-minute rounds on heavy bag
    Sprints:
    10MPH, 0%
    10.5MPH, 0%
    11MPH, 0%
    11.5MPH, 0%
    11.7MPH, 1%
    12MPH, 1%
    12.2MPH, 1%

    After this session, I was extremely gassed as I have not done anything will that kind of energy demand in quite some time. I honestly thought I was going to vomit a few minutes after I was done and then had an AWFUL crash afterwards. Everything was fuzzy, I could barely breathe, and I was slightly cold despite being outside in 90 degree weather. It faded after a few minutes, but I went home and immediately ate some fruit to get some glucose into my system.
    M.Ed. Ex Phys


  4. 9/17: ME Upper, Cardio

    Foam Roll
    Shoulder Pre-hab

    Pullups: BW+10x5, BW+25x5, BW+35x3, BW+45x3+3 neg
    JM Press: 135x15, 145x15
    Cable Rows/Seated DB Cleans: 200x12/20x10, 220x10/20x10, 220x10/20x10
    Hammer Curls/Side Laterals: 50x12/35x12, 55x8/40x10, 55x8/40x10

    Cardio
    3, 5-minutes rounds heavy bag

    My timing of this session was completely off, but I still had a great session. I didn't quite set any PRs, but I got a hell of a pump and I can definitely see some extra mass forming in my trap/delt area from the extra volume. The one down note was that my right anterior delt was giving me fits, so I didn't go as heavy as I possibly could on some lifts. This was also the first time I have done the DB cleans and I have to say they have given me some great mid-trap soreness. I'm also hoping that they help to strengthen the rotators some more and to alleviate this battle I've had with my rotators.
    M.Ed. Ex Phys




  5. I saw them live about a month ago for the second time and they were even better.

    New Supplements/Protocol:
    MAP: 2x/day (immediately upon waking and post-training)
    WMS: 45g post-training (with MAP)
    2 Erase
    3 AT2
    6 ArginoCarn/4.5g GPLC ~60 minutes prior to training
    2 Scoops VasoCharge (as needed)

    I'm cruising right around 210 first thing in the morning and have been killing the weights lately. Hopefully, this allows me to continue this and advance even further.
    M.Ed. Ex Phys

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  6. I have been reading alot if good reviews on erase and was considering picking up a bottle before the sale is done. Interested to see how you like it.. Also the WMS isn't paleo friendly is it?

  7. 9/20: ME Lower, Cardio

    Box Squats: 225x5, 245x5, 275x5, 315x5, 335x5 (PR)
    Reverse BB Lunges: 95x16, 135x16, 155x16
    Hypers: BW+45x15, BW+90x15, BW+135x12

    Cardio

    1, 10-minute round bag drills
    1, 5-minute round bag drills
    1, 3-minute round bag drills

    Still going strong and gaining strength. I haven't been eating to gain excessive mass, but I have been consuming enough calories to pack on some quality LBM. However, I've also been kicking up the cardio and trying to get some level of conditioning back.
    M.Ed. Ex Phys


  8. Quote Originally Posted by JudoJosh View Post
    I have been Seinfeld alot if good reviews on erase and was considering picking up a bottle before the sale is done. Interested to see how you like it.. Also the WMS isn't paleo friendly is it?
    WMS is about as non-Paleo as it gets. It is a corn derivative afterall.
    M.Ed. Ex Phys


  9. Quote Originally Posted by Rodja View Post
    WMS is about as non-Paleo as it gets. It is a corn derivative afterall.
    That's what I had though.. Are you just using it around your workout?

  10. You guys and your crazy diets

    I've never heard of 3/4 of these diets that I come across on the boards.
    RcB Since 09-06-2011 20:55 EST, Post 49

  11. Quote Originally Posted by JudoJosh View Post
    That's what I had though.. Are you just using it around your workout?
    Just immediately post.

    Quote Originally Posted by stxnas View Post
    You guys and your crazy diets

    I've never heard of 3/4 of these diets that I come across on the boards.
    I learned about it from my BJJ instructor and he swears by it for allergy reduction, which is 90% of the reason I follow it.
    M.Ed. Ex Phys


  12. Thanks for sharing that. I might have to look into it. I didn't have allergies until I moved to Central Florida. They've been awful ever since.
    RcB Since 09-06-2011 20:55 EST, Post 49

  13. Quote Originally Posted by stxnas View Post
    Thanks for sharing that. I might have to look into it. I didn't have allergies until I moved to Central Florida. They've been awful ever since.
    I don't follow it 100% as I include tubers and rice, but I don't eat gluten or oats, corn, and little dairy.
    M.Ed. Ex Phys


  14. 9/21: Rep Upper, Core, Cardio

    Foam Roll
    Shoulder Pre-hab

    Incline DB Press: 75x12, 80x10, 85x8 (PR)
    Pullups/Seated DB Cleans: 6+6/25x10, 6+6/25x10, 6+4+2/25x10
    DB Shoulder Press: 60x12, 70x10, 75x8 (PR)
    Pressdowns/DB Shrugs: 190x12/120x12, 195x12/130x12, 195x12/130x12
    Standing Crunches: 85x15, 100x15, 100x15

    Cardio
    4,5-minute rounds heavy bag

    Long, tough session, but I felt great throughout the entire time thanks to some ArginoCarn and GPLC. I just kept humming along through my lifts and cardio, but ran out of time. Plus, I started to get a bit of a hip flexor issue from kicking drills. Overall, my cardio and strength have really started to kick up a notch lately while I have an eye on competing some time in the Spring. I do know that I'm a ways off from that in terms of weight and conditioning, but I have plenty of time to get there.
    M.Ed. Ex Phys


  15. 9/23: Dynamic Leg, Core, Cardio

    Lower Pre-Hab
    Piriformis Roll

    Hassock Box Jumps: 33"x2, 35"x1, 37"x1
    Dynamic Squats: 135x3x8 (30s rest)
    Pull Throughs: 130x10, 145x10, 160x10
    Trunk Rotations: 70x12, 70x12, 70x12

    4, 5-minute rounds heavy bag

    9/24: Max Upper, Cardio

    Foam Roll
    Shoulder Pre-Hab

    Pull-Ups/Dips: BWx6/BWx12, BW+10x5, BWx12, BW+25x5/BW+25x12, BW+35x3/BW+35x10, BW+45x3/BW+45x10, BW+50x3 (PR)/BW+50x10
    JM Press (w/ Fat Gripz): 135x15, 155x15, 165x15
    BB Rows/Side Laterals: 275x10/40x10, 275x10/40x10, 275x10/40x10
    Hammer Curls/DB Shrugs: 55x10/120x12, 55x10/130x12, 55x10/140x10 (PR)

    DC Stretches

    5, 5-minute rounds heavy bag
    M.Ed. Ex Phys


  16. 9/27: ME Lower, Core

    Deads: 315x5, 365x3, 385x3
    Walking DB Lunges: 80x12, 80x12, 80x12
    Standing Cable Crunches; 100x15, 105x15, 105x15
    Hypers: BW+45x15, BW+90x15, BW+135x12
    Hanging Leg Raises: BWx12, BWx12, BWx12

    My lower back is completely fried after this. That is all...
    M.Ed. Ex Phys


  17. 9/28: Rep Upper, Cardio

    Flat DB Press: 70x15, 80x12, 90x8 (PR)
    Wide-Overhand/Neutral Pullups/Facepulls: BWx6/6/175x15, BWx6/6/190x12, BWx6/6/190x12
    DB Shoulder Press: 70x12, 75x8, 75x9 (PR)
    Pressdowns/DB Shrugs: 190x12/120x12, 195x12/120x12, 200x12 (PR)/120x12

    3, 5-minute rounds heavy bag

    A fantastic session in both pump and strength. My endurance has really kicked up since I started taking GPLC last week and I find myself energized even if I feel awful and lethargic prior to dosing. I will begin my deload in a couple of weeks to keep the CNS fresh and to give my shoulder some active recovery.
    M.Ed. Ex Phys


  18. From your numbers, it looks like your shoulder is doing alright, no?
    RcB Since 09-06-2011 20:55 EST, Post 49

  19. Quote Originally Posted by stxnas View Post
    From your numbers, it looks like your shoulder is doing alright, no?
    Yes, it's doing much better, but I'm going to do a deload just to be on the safe side. The lowered volume and pre-hab have helped to strengthen the AC joint, yet also allow for some great strength gains lately.
    M.Ed. Ex Phys


  20. 9/30: Dynamic Lower, Cardio

    Pre-Hab

    Hassock Box Jumps: 36"x3, 39"x3, 41"x2, 44"x1, 44"x1
    DB Stepups: 60x6, 60x6, 60x5
    GHR: 6, 6, 6

    DC Stretches

    6, 5-minute rounds heavy bag
    M.Ed. Ex Phys


  21. 10/1: ME Upper, Cardio

    Pre-Hab

    Pullups/Dips: BWx8/BWx15, BW+10x5/BWx15, BW+25x3/BW+25x12, BW+35x3/BW+35x12, BW+45x4 (PR)/BW+45x12
    JM Press (w/ Fat Gripz): 135x15, 155x15, 185x12
    Cable Rows/Seated DB Cleans: 220x10/30x10, 220x10/30x10, 240x10/30x10
    Hammer Curls/Front Raises: 60x8/30x12, 60x8/30x12, 60x8-drop-30x12/30x12

    DC Stretches

    6, 5-minute rounds heavy bag
    M.Ed. Ex Phys


  22. What do you usually do for deload? Do you stick with same routine and just cut down on the weight or is it an entirely different one?

  23. Quote Originally Posted by JudoJosh View Post
    What do you usually do for deload? Do you stick with same routine and just cut down on the weight or is it an entirely different one?
    I take my working sets and do 50-60% of that weight with he same rep scheme. I also do light cardio on a treadmill for about 60 minutes total throughout the week. This is a big testing week and I need the extra rest, less caloric output, and higher caloric intake throughout the week. I have been dragging throughout the day and am kinda fuzzy while training.

    I won't be putting up my routine for this week since it's just an active recovery week with minimal strain.
    M.Ed. Ex Phys


  24. 10/11: ME Lower, Cardio

    Piriformis MFR
    Foam Roller

    Sumo Deads: 385x3, 395x3, 405x3
    Walking DB Lunges: 80x12, 80x12, 80x12
    GHR: BWx6, BWx6, BWx6

    DC Stretches

    Cardio

    5, 5-minute rounds heavy bag

    This was the first session where I have worn Chuck's while doing deads. The feel was completely different and I was able to really take advantage of my burst without losing it. Up until this point, I had been doing them in my running shoes and I could always feel a bit of instability coming out of the hole. I also have very, very little back strain after this session compared to previous one's.

    All-in-all, if you're serious about deadlifts and/or squats, get yourself a pair of Chuck's.
    M.Ed. Ex Phys


  25. 10/12: Rep Upper, Cardio

    Foam Roll
    Pre-Hab

    Incline DB Press: 80x12, 85x10, 90x8 (PR)
    Pronated+Neutral Pullups/Facepulls: 6+6/160x12, 6+6/160x15, 6+6/160x15
    DB Shoulder Press: 70x12, 75x9, 75x8
    Pressdowns/DB Shrugs: 190x15/120x12, 190x15/120x12, 190x15

    DC Stretches

    Cardio

    5, 5-minute rounds heavy bag

    Great session. I think the deload was the perfect thing for me as I have felt refreshed and energized throughout each session. I set 1 PR and tied another (DB Shoulder Press) and had minimal shoulder discomfort. Another thing that I have really noticed from Monday' session is that I have a lot of erector soreness, but no pain in terms of stiffness or discomfort in my hips, which has been a plague for quite some time now.
    M.Ed. Ex Phys

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