My Final Semester of Grad School - AnabolicMinds.com - Page 2

My Final Semester of Grad School

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    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

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    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
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    From your numbers, it looks like your shoulder is doing alright, no?
    RcB Since 09-06-2011 20:55 EST, Post 49
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    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
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    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
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    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
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    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?
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    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
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    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
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    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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    10/14: Dynamic Lower, Cardio

    Pre-Hab

    Hassock Box Jumps: 36"x3, 40"x2, 42"x2, 44"x1, 46"x1 (PR)
    BB Lunges; 135x12, 155x12, 185x12
    Hypers: BW+45x15, BW+90x15, BW+135x15

    DC Stretches

    Cardio
    4, 5-minute rounds heavy bag
    1, 7-minute round

    Awesome session in terms of power, which is mainly what this day is about. Nailed a new PR on the jumps, but, as I was jumping off, my left foot stuck and I fell right on my ass. I have a huge bruise where my iPod was on my lumbar and welt on my right rear delt. I'll have more on the delt bruise later.
    M.Ed. Ex Phys
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    10/15: ME Upper, Cardio

    Foam Roll
    Pre-Hab/Mobility

    Dips/Neutral Pullups: BWx12/BWx8, BW+25x12/BW+25x5, BW+35x12/BW+35x4, BW+45x12/BW+45x4
    JM Press (w/ Fat Gripz): 135x15, 155x15, 185x15
    Cable Rows/Rear Flys: 200x12/35x12, 220x12/35x12, 220x12/35x12
    Hammer Curls/Front Raises: 60x8/30x8, 60x8/30x8, 60x8
    Leaning Lateral Raises: 30x12

    DC Stretches

    Cardio
    20 minutes Treadmill

    My shoulder has been tight the past week and I think all of the heavy bag work has caused some extra inflammation within the AC. I didn't go extremely heavy on anything with direct shoulder impact to avoid additional strain and/or damage. I have been doing extra foam rolling along with some light stretching of the anterior delt to get the recovery started.
    M.Ed. Ex Phys
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    i like that you're incorporating the DC stretching into this...
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    Is there any specific DC stretches you do or just go through them all more like a full body stretching?
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    Quote Originally Posted by JudoJosh View Post
    Is there any specific DC stretches you do or just go through them all more like a full body stretching?
    The main ones I do are the hamstring, quad, pec, tricep, and lats. I also cannot over emphasize the importance of foam rolling the anterior delt, rear delt, IT band, gracilis, and mid-traps. My warm-up routine includes a lat, pec, shoulder, and bicep stretch.
    M.Ed. Ex Phys
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    10/18: ME Lower

    Foam Roll
    Pre-Hab

    Sumo Deads: 365x3, 385x3, 405x5
    Unilateral LP (weight added): 180x12, 270x12, 320x10, 360x8

    I ran out of time during this session and couldn't do my posterior work or ab work. I'll make up for it later in the week, but still had an awesome session of deadlifts. My lower back is a tad tight, but still feels great. I know that I could have done more weight and/or reps, but I didn't want to push myself while my body is still adjusting to the CNS stress of deadlifts.
    M.Ed. Ex Phys
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    How much time is it between your weight workout and your heavybag or grappling work?
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    Quote Originally Posted by JudoJosh View Post
    How much time is it between your weight workout and your heavybag or grappling work?
    As much time as it takes me to glove-up, take off my shoes, and rinse off my mouthpiece. There's a heavy bag at my gym and I just go use that after I finish lifting. I think that I may have been using it too much lately, though, since my left (power) shoulder has been acting up again.

    I haven't been on the mat in several months, but I hope to change that in the very near future. I have a much better sense on the mat than I do in the stand-up realm, so i do my best to keep my footwork and timing sharp because they take me a lot more time to re-discover. However, I can stay off the mat fr 6 months and come back with most, if not all, of my skill and quickly improve. There's a reason I went from white to purple in only 2 years and that was from a Carlos Gracie Jr BB.
    M.Ed. Ex Phys
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    10/19: Rep Upper, Cardio

    Foam Roll
    Shoulder Pre-Hab

    Incline DB: 80x12, 90x10 (PR)
    Wide+Neutral Pullups/Facepulls: 6+6/175x15, 6+6/175x15, 6+6/175x15
    DB Shoulder Press: 70x12, 75x10 (PR)
    Pressdowns/Side Laterals: 190x15/40x12, 190x15/40x12, 190x15/40x12

    DC Stretches

    27 Min Treadmill

    My shoulder's quite tight and I decided to lessen some of the volume on the direct shoulder impact. Also, my traps were fried from deads yesterday, so I subbed in some medial delt work for the trap work. At this point, I'm focusing on eating very, very clean while doing lots of cardio to slash some fat. I'm roughly 212 and would like to get to the 202-205 mark by the end of November.
    M.Ed. Ex Phys
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    10/23: ME Upper, Cardio

    Pullups: BW+25x5, BW+35x4, BW+45x3+5 negatives
    Flat DB Press: 70x17, 75x15
    Cable Rows/Rear Flys: 220x12/40x12, 250x10/40x12, 250x10/40x12
    Side Laterals: 40x12, 40x12
    Hammer Curls: 60x8, 60x8, 60x8
    DB Shrugs: 120x12

    Cardio
    25 min treadmill

    I've been overdieting this week as I felt a tad week today and took longer between sets to recover. I think that my BP may be slightly elevated as well from something since I noticed that I was getting overworked and my HR would spike really high towards the end of some of the sets.
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    10/25: ME Lower

    Sump Deads: 315x5, 365x3, 385x3, 405x3, 415x3
    BB Lunges: 135x12, 135x12, 135x12
    Hypers: BW+45x15, BW+90x15, BW+135x15

    DC Stretches
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    10/26: Rep Upper, Core, Cardio

    Foam Roll
    Pre-Hab

    Incline DB Press: 80x12, 90x10
    Pullups/Facepulls: 10/175x15, 10/175x15, 10 (DC Stretch after 10th rep)/175x15
    DB Shoulder Press: 70x12, 80x8 (PR)
    Pressdowns/Standing Cable Crunches: 190x15/100x15, 190x15/100x15, 190x15/115x15
    Overhead DB Ex: 30x15 (DC Stretch at bottom after 15th rep)
    Side Laterals: 25x20

    DC Stretch
    Pec
    Anterior Delt
    Unilateral Lat Stretch

    Cardio
    25 mins treadmill

    Solid session, but the AC joint is starting to act up again. It doesn't bother me during the vertical pressing, but all chest presses bother it to some degree. I've been icing it 2x a day in addition to lowering the volume lately, but it still looks like some time off is in my future.
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    10/28: Dynamic Lower, Core, Cardio

    Pre-Hab
    Mobility
    Dynamic Warm-up

    Hassock Box Jumps: 27"x5, 40"x3, 40"x3, 40"x3
    DB Bulgarian Split Squats: 60x6, 70x6, 80x6
    GHR: 6, 6, 6
    Planks/Hanging Leg Raises: 30s/15, 30s/15

    DC Stretches

    Cardio

    Jump Rope
    Heavy Bag
    Jump Rope
    M.Ed. Ex Phys
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    10/29: ME Upper

    Pre-Hab
    Foam Roll

    Pullups/Dips: BW+25x5/BW+25x12, BW+25x5/BW+25x12, BW+30x5/BW+30x12
    Incline DB Press/Incline Scapula Adductions: 50x20/50x15, 60x15/60x15
    DB Rows: 130x15, 150x15
    Hammer Curls: 65x10
    Side Laterals: 30x15

    DC Stretches
    M.Ed. Ex Phys
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    11/1: ME Lower, Core

    Piriformis Pre-Hab
    Foam Roll

    Deads: 385x5, 405x3, 425x3
    BB Lunges: 135x12, 155x12, 175x12
    Hypers: BW+45x15, BW+90x15, BW+135x15
    Standing Cable Crunches: 100x15, 100x15, 100x15

    DC Stretches
    M.Ed. Ex Phys
  

  
 

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