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My Contest Prep/Workout Log

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    Quote Originally Posted by Rosie Chee Scott View Post
    No worries Yeah, I did - link: RECOVER the Female Terminator for BATTLE. Note as mentioned in post #1: "This log is not likely to be as comprehensive and detailed as the logs I have kept in the past, structured a little differently as well."

    ~Rosie~
    Sounds good. I had my first follow up visit today and it doesn't look too good. I definitely have to see a hand specialist.
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    Quote Originally Posted by kingjameskjf View Post
    Sounds good. I had my first follow up visit today and it doesn't look too good. I definitely have to see a hand specialist.
    Identifying the issue and how log it's going to take can go a long way in helping, frustrating as it is to find out. I have every confidence you will bounce back from this better than ever. Know that you have support throughout it, and a kick if you ever need it

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    Identifying the issue and how log it's going to take can go a long way in helping, frustrating as it is to find out. I have every confidence you will bounce back from this better than ever. Know that you have support throughout it, and a kick if you ever need it

    ~Rosie~
    hahaha, thanks Rosie! Knowing what the problem is and how to treat it are vital and can put me on the course I need to be on for faster recovery. I have my appointment set to see the specialist next Friday. The frustrating part is feeling great (other then my hand) and not being able to get a good workout in. That and now I have to learn how to write with my left hand. All my school notes look like my son's!
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    Update. Saw the hand specialist and got some good news. I don't need surgery and I didn't tear anything. I did, however, damage both of my thumb joint capsules, the one between the first and second digit, and the one between the first digit and metacarpals. I'm starting to do rehab exercises with it. My grip is really weak and I can't push any weight with it yet. I gotta take it slow but at least recovery will be faster.


    Hit the gym today and tried something new. After reading this article I became interested in it and looked more into it. I've seen it before but never paid attention to it or tried it out. http://anabolicminds.com/forum/conte...it-squats-458/

    -I did 6 sets of Bulgarian Split Squats, two of them with dumbbells
    This was the new exercise for me. I felt my quads burning when I was finished so that was good. I didn't do any other quad exercises to better assess the effectiveness of them

    -I then did 3 sets of standing single leg hamstring curls, no rest, one leg then the other

    -Finished with 3 sets of laying hamstring curls, rest-pause style

    Low volume workout today.
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    Quote Originally Posted by kingjameskjf View Post
    Update. Saw the hand specialist and got some good news. I don't need surgery and I didn't tear anything. I did, however, damage both of my thumb joint capsules, the one between the first and second digit, and the one between the first digit and metacarpals. I'm starting to do rehab exercises with it. My grip is really weak and I can't push any weight with it yet. I gotta take it slow but at least recovery will be faster.
    Good news on no tears and surgery required. I know how you feel about being weak re grip and not being able to push weight - I am only just starting to be able to put pressure on my left wrist and I'm FOUR weeks "back into" training. You'll get back there, though, and surpass where you were, no doubt! Be STRONG!

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    Good news on no tears and surgery required. I know how you feel about being weak re grip and not being able to push weight - I am only just starting to be able to put pressure on my left wrist and I'm FOUR weeks "back into" training. You'll get back there, though, and surpass where you were, no doubt! Be STRONG!

    ~Rosie~
    I certainly hope so. I hope you recover quickly and make some progress.
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    Quote Originally Posted by kingjameskjf View Post
    I certainly hope so. I hope you recover quickly and make some progress.
    You will! I'm recovering well - notes coming in my log update today. Progress re muscle gains in upper body is coming along nicely, which is great, albeit strength returning is still slow, and I'm not too worried about that for now, so long as it comes.

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    You will! I'm recovering well - notes coming in my log update today. Progress re muscle gains in upper body is coming along nicely, which is great, albeit strength returning is still slow, and I'm not too worried about that for now, so long as it comes.

    ~Rosie~
    Sounds like you're moving in the right direction. I'm with you on the strength aspect.
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    Today I did some Plyometrics for one of my classes and then I went to the gym.

    I did HS wide chest press. I decided to go up slowly to see what my hand could handle. I was able to go up to 70 pounds on my hurt hand so that's progress from the 25 pounds last week. I did between 15-30 reps cause I couldn't go heavy.

    Did some more elbow pull-ups

    HS Lateral Raises

    Then I tried to do very lightweight DB incline press. My hand decided that it wasn't a very smart move so I skipped to Pec Deck.

    HS iso-lateral rows

    and fished with another round of HS lateral raises.

    Did three sets of each exercise.
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    Reading up on your log and you have some good pointer in here. Hope your hand heals up quick!
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    Quote Originally Posted by emekajokammor
    Reading up on your log and you have some good pointer in here. Hope your hand heals up quick!
    Thanks, I hope it can help and I'm always open to learn from others too.
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    Did legs last weekend, did Bulgarian Split Squats and Good Mornings. kept it simple but did several sets and felt it the next day.
    Yesterday I decided to push it a little more.
    HS Wide Chest Press: I was able to go up to 100 pounds on my injured hand which is a nice improvement.
    Did REGULAR wide grip pull-ups (used my verssa gripps to minimize hand strain). I was able to do three sets, but the last set had to be assisted to get some decent reps out. Sucks cause I can tell I lost a lot of strength.
    HS lateral raises
    then did:
    HS Incline Press
    T-Bar rows and was able to do four plates, pain only occurs in pressing movements or direct pressure on the thumb.
    HS lateral raises (rest-pause)

    then did a superset, did Pec Deck, to HS Iso-lateral Rows, and finished with machine shoulder press. Did a couple sets with no rest. This was the hardest I've been able to push myself since the injury so that felt good.
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    Wednesday I did legs. I did Bulgarian Split Squats and then did some Sumo Squats on the smith. My oldest son wanted to workout with me and actually did everything I did. For the last couple of sets on the BSS, he got on my back to help add some addition weight. The last set was with him and a 40 pound weight. So 50 lbs + 40 lbs + 220 (my current bodyweight) = 310 lbs single leg squats!


    I had my son try some conventional squats at his insistence. We had some fun with this:







    Today I did upper body again.
    -T-bar Rows
    -Decided to see if my hand could handle regular bench press again. I wanted to push it a little bit without overdoing it. I put on 135 and got a ton of reps, around 20. I was glad that my hand was ok. So I went up to 185. This time my hand felt it. It wasn't a painful experience but it felt like I was on the verge so I didn't go above that weight.
    -Rear Delt Rows
    -Pec Dec butterflyes
    -Back Extensions with plate
    -and finished with HS Incline Bench Press. I was able to get up to 100 lbs each hand so I was happy with that.


    Definitely seems like my hand is healing up well. It's a little sore now and had some nice coloring right after my workout but that's gone away now. Even though I can't push myself very hard, I can already tell that I've lost some strength. But I have to be happy in the fact that I'm already on the path to building it back up again.
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    Did legs today. I'm doing an alternating upper/lower body workout right now, so I hit the same muscle groups twice every 5 days.

    -Started with Sumo Squats and was able to do 225. I was pleased with that since I'm continually progressing since my injury and hope to be back at full swing soon.

    -Then did Box Squats. First time since my injury. I was able to do 225 on these as well but still not that good.

    -Bulgarian Split Squats, worked my way up to my BW (220) and a plate +45 for 265 each leg.

    -Finished with Standing Alternating Hamstring Curls, switching legs with no rest.

    The stairs up after I was done took some extra effort today. I took my bike out since it was really nice today and I wanted to get some riding in before the nasty weather forces me to garage it. After riding everywhere today I can tell that my grip was getting tired but it was nice to be able to do again.
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    Today I supersetted chest and back. Only to note is that I was able to do 225 lbs on flat bench, so up 40 lbs from last week. My hand seems to be healing well. Didn't help that I looked up as I was putting some DB's away and smashed my finger though.


    I played basketball last night! I know, I know, not the smartest thing since that's what caused my injury in the first place, but I was already there and my friends wanted me to play (peer pressure ) and I decided I would just play a little and tone it down. I played for about an hour and a half. Felt good to play again.
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    I love doing chest and back routines. I believe the push/pull superset has helped me add mass to my upper body this off season.
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    I haven't been too good at updating lately but my workouts have been consistent, which is what really matters. Saturday I hit legs and did 315 for box squats. However, my knees hurt too much after that to do B. split squats. Today I did chest and back, and very little shoulders. My bench is back to 275 which is decent but still can't do heavy incline DB's with my hand yet. I was able to get a full set of Rack Pulls at 495 lbs last friday though.


    Did multiple sets of everything.
    Today looked like this:


    Lat Pull-downs (behind the head)


    compound setted with:
    Lat Pull-downs (regular, close grip)




    Smith Incline Press
    225 lbs


    Cybex Advanced Chest Press (separate lever arms that move similar to DB's)
    240


    HS Incline Press
    300


    HS Wide Chest Press
    400 (and then drop sets down to 100)


    T-Bar Rows:
    200 (drop sets to 45)


    Wide Grip Lat Pull-downs


    Upright Rows
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    Quote Originally Posted by emekajokammor View Post
    I love doing chest and back routines. I believe the push/pull superset has helped me add mass to my upper body this off season.
    I've come to love it as well. When do you compete next?
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    I played full court basketball again last night for about an hour and a half. My back is still pretty sore from monday's workout. Today I'm going to have a friend begin teaching me the olympic lifts. I've never really tried them and want to give them a shot. My friend has won several state olympic lift competitions and knows what he's doing so I'm looking forward to it.
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    Yesterday I worked on my basic form technique for the Olympic lifts...man do I need some practice! It's funny cause the only thing that is sore is my rear delts. I think that's from hoisting the bar over my head and squatting with it so much. Didn't do any real weight yet. I want to make sure I do it right first and refuse to let ego get in my way.

    Happy Thanksgiving everyone!
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    Today I did my chest and back supersetted again.


    I did:


    Bench press at 275
    ss w/
    HS Iso lateral Rows


    Rack Pulls
    ss w/
    Cybex leverage Chest Press


    On the Rack Pulls I wanted to go crazy today and push it so I quickly jumped from 315 to 500 pounds!
    Well, it went something like this:
    0x500: FAIL!
    Now I was even more determined. I was going to get this turd up if it killed me! No belt, only my versa gripps (which are amazing BTW) and some chalk cause my hands started sweating a bit.
    .05x500: Mostly FAIL! I got it about two inches up and choked. After I dropped it, I could feel that I strained my left SI. I was careful to keep good back posture/form and am grateful that my vertebral column feels fine. I have learned when to be careful and call it quits so that was all for my back tonight. However, my chest still needed some punishing.





    Here's what I was trying to force into compliance. Unfortunately he became the victor BUT my time will come!


    I decided to try DB Incline Presses again. These have been cruel to my healing thumb so I've had to cut them out but it's been a couple weeks since my last attempt. I started light with 30 lbs DB's, then again that was too much last time, but I was able to manage it. I then tried 50 lbs DB's. The good news is that they felt super light and didn't hurt my thumb. I decided to take it slow and not push it too fast so I stopped there.


    Finished up with some HS Incline Presses.


    Not the best workout but I'm glad I got in there and got it done.


    This is from my full court basketball:





    My current supplements are pretty basic right now. I'm only taking:
    -SNS Magnesium Creatine Chelate
    -Fish Oil
    -SNS Liver Assist
    -And SciFit Joint Enhance plus MSM.
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    Super set like a big chested chick
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    hey. great log. been following for a while.
    my advice is not to mess with the olympic movements ESPECIALLY if you have wrist problems. power cleans and push presses are very joint demendant, and also the snatch is not a safe movement at all. its cool to do like 65lb clean and press for warm ups or pump or whatever, but i just dont see the point in doing olympic movements if bodybuilding is your goal. if your an athlete tho, than different story.

    i was in football for a while, these movements especially the clean were my life and im against them.
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    Quote Originally Posted by GLHF View Post
    hey. great log. been following for a while.
    my advice is not to mess with the olympic movements ESPECIALLY if you have wrist problems. power cleans and push presses are very joint demendant, and also the snatch is not a safe movement at all. its cool to do like 65lb clean and press for warm ups or pump or whatever, but i just dont see the point in doing olympic movements if bodybuilding is your goal. if your an athlete tho, than different story.

    i was in football for a while, these movements especially the clean were my life and im against them.
    Thanks, I appreciate the advice. I've been doing them mainly for the increased flexibility, CNS stimulation, and to do something different. I like trying new things as well so It's been interesting but it's definitely not a long term thing for me.
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    I decreased the weight a bit, increased the reps, and focused more on hypertrophy today.

    Incline DB press:
    slowly increasing weight, back up to 60 lbs each now, thumb didn't start hurting till the end of my workout.
    supersetter with
    T-Bar Rows

    Leverage Chest Press
    supersetted with
    Pull-ups, varying grip widths

    Cable Flyes
    ss with
    Low Cable Rows

    Straight Arm Pushdowns

    My forearms got super pumped and started aching...in a good way.
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    Quote Originally Posted by kingjameskjf
    I decreased the weight a bit, increased the reps, and focused more on hypertrophy today.

    Incline DB press:
    slowly increasing weight, back up to 60 lbs each now, thumb didn't start hurting till the end of my workout.
    supersetter with
    T-Bar Rows

    Leverage Chest Press
    supersetted with
    Pull-ups, varying grip widths

    Cable Flyes
    ss with
    Low Cable Rows

    Straight Arm Pushdowns

    My forearms got super pumped and started aching...in a good way.
    Good deal KJ
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    Kind of ironic today because in my Exercise Physiology class we talked about the Olympic Lifts. Our instructor talked about the ballistic style of the exercise with the explosive strength which incorporates more muscle fiber activation.

    Tonight I play my customary basketball with my friends.

    I'm trying to set up my competition schedule for the 2012 season. It's proving more difficult for me to decide on what I want to do then I had thought.
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    Quote Originally Posted by kingjameskjf
    Kind of ironic today because in my Exercise Physiology class we talked about the Olympic Lifts. Our instructor talked about the ballistic style of the exercise with the explosive strength which incorporates more muscle fiber activation.

    Tonight I play my customary basketball with my friends.

    I'm trying to set up my competition schedule for the 2012 season. It's proving more difficult for me to decide on what I want to do then I had thought.
    Fawk school







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    Yesterday I had a good workout. I did my chest and back superset workout but I focused on power/strength aspect. I worked out with a friend who also competes in bodybuilding. First time we worked out together but it was great!

    This is how it went.

    Bench Press:
    all sets at 275
    after I fatigued, we did negatives until on the last set it was all negatives

    supersetted with:

    T-Bar rows:
    (no chest pad and close grip)


    DB Incline Press and HS Incline Press

    supersetted with:

    Lat Pull downs, wide grip, and singe arm Cable Rows


    Chest Press

    supersetted with

    Low Rows

    Rack Pulls
    I didn't try to go above 405 this time.




    Today I did legs. BTW, I hurt good from yesterday's workout!

    I did this:

    Squats

    Sumo Squats

    Bulgarian Split Squats

    Laying Hamstring Curls

    Then did some Clean and Jerk Olympic lifts

    and finished off with some Seated Calf Raises.


    Tomorrow is my rest and recover day.
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    Yesterday was my typical chest and back superset exercise that I like to do and planned on doing it for hypertrophy. However, I was STILL sore in my chest and delts from my previous sessions when I did a bunch of negatives. My legs are still really sore today from last Saturday as well, so I can tell I'm pushing it, which is exactly what I want. Obviously there is was no point in training chest again with it being that sore, as I don't want to overtrain, so I focused instead on my back and abs.

    I did all sets with about 8 reps with about 1 minute rest in between sets.

    -Wide Grip Lat Pull-Downs
    compound setted with
    -Pendlay Rows

    -Behind the Neck Pull-Downs
    compound setted with
    -Yates Rows

    -Low Cable Rows

    -Seated Rows

    -Straight Arm Pushdowns

    -Abs stuff

    -Internal External rotation (for rotator cuff)

    I then practiced some of my posing. I can tell it's been a little while since I've done these. I need to get back into the habit.

    I finished off with some lovely extreme stretches.

    After I was done, I hooked myself up to the IFC (interferential current) on my low back, neck, traps, and knees. I then put myself on the spinalator for a good half hour. I guess interning at a rehab center definitely has its' benefits, especially when I have the place to myself during lunch. Other good news is that I starting to put on some weight. I've been pushing every workout hard (it's a bit difficult to capture the intensity in a forum log!), and eating big. I'm hoping for big things in 2012.
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    Delts and arms today.

    -Upright Rows
    Actually surprised myself. Just kept upping the weight until I was doing the max stack weight of 150 lbs (cables).
    Compound setted it with:
    -Rear Delt Rows

    -Side lateral Raises

    -Seated Rear Delt Flyes


    then on to arms

    -Seated Bicep Curls
    supersetted with
    -Cable rope Tricep Pressdowns
    supersetted with:
    -Preacher Curls

    -Tricep cable Kickbacks
    supersetted with:
    -Drag Curls
    supersetted with:
    -Bent over/overhead tricep extentions

    Arms got super pumped from this workout.

    Decided to do some light legs since I missed basketball last night due to studies.

    -Bulgarian Split Squats

    -Standing Hamstring Curls

    Did multiple sets of everything.
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    Quote Originally Posted by kingjameskjf View Post
    Delts and arms today.

    -Upright Rows
    Actually surprised myself. Just kept upping the weight until I was doing the max stack weight of 150 lbs (cables).
    Compound setted it with:
    -Rear Delt Rows

    -Side lateral Raises

    -Seated Rear Delt Flyes


    then on to arms

    -Seated Bicep Curls
    supersetted with
    -Cable rope Tricep Pressdowns
    supersetted with:
    -Preacher Curls

    -Tricep cable Kickbacks
    supersetted with:
    -Drag Curls
    supersetted with:
    -Bent over/overhead tricep extentions

    Arms got super pumped from this workout.

    Decided to do some light legs since I missed basketball last night due to studies.

    -Bulgarian Split Squats

    -Standing Hamstring Curls

    Did multiple sets of everything.
    Bulgarian squats? Aren't those for girls





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    Quote Originally Posted by mw1 View Post
    Bulgarian squats? Aren't those for girls




    ya know, they actually kinda of seem like it, but they work SO good!
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    Got a great back workout in on Monday. Did a little of this and a bit of that, then topped it all off with some of you know what's. Yesterday I did my customary basketball. While playing and going lunging forward for a loose ball, I felt something pop in my right calf. Sucker hurt so I made that my last game. Well it's pretty sore today so I must have pulled it. Obviously I decided to skip the oly lifts and just did arms.

    I did a giant set consisting of the following:

    -Seated single arm DB curls
    ss w/
    -Tricep rope Pushdowns
    ss w/
    -Drag Curls
    ss w/
    -Tricep Kickbacks

    I did this for a few sets and got a great pump out of it.

    I then did heavy plate loaded HS dips (10 plates)

    Then did Preacher Curls and did 21's. Those were so painful...in a good way.

    Followed that up with some extreme stretches.


    The good news is that as of today, I am fished with this semester of school. This has been one of my busiest yet better semesters. I think I got straight A's on 16 credits. Guess I'll find out in a few days. I'm hoping I avoided the crappy 93% A-.
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    Some serious work going on in here
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    Whats going on ITT.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
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    Quote Originally Posted by BB12 View Post
    Some serious work going on in here
    trying! I started getting sick last week with a cold but workedout anyways. I'm still feeling it today so I think I'm going to chill in the steam room and hot tub after my workout today.

    Quote Originally Posted by AaronJP1 View Post
    Whats going on ITT.
    absolutely nothing.

    Oh and it's confirmed, I got a 4.0 this semester on 16 credits! Now I gotta start preparing for my GRE's.
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    Quote Originally Posted by kingjameskjf View Post
    Oh and it's confirmed, I got a 4.0 this semester on 16 credits! Now I gotta start preparing for my GRE's.
    That's awesome! Congratulations!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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    Quote Originally Posted by Rosie Chee Scott View Post
    That's awesome! Congratulations!

    ~Rosie~
    Thanks, I've gotten so close so many times but a rogue B+ or A- would pop up and ruin it. I'm glad I was able to do it this semester especially with more difficult classes. It also means I made the President's List. Just another transcript boost!
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