My Contest Prep/Workout Log

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  1. I wasn't able to make it to basketball last night. My feet and knees told me to take the night off!

    Today I hit legs. My knees were still a little tender but the legs were fine so I switched up my routine a little bit, which is good to do every now and again anyways.

    -Laying Hamstring Curls

    supersetted with:

    -Leg Extensions

    -Hack Squats

    -Sumo Squats

    -Calf Raises (seated)

    -Decline weighted sit-ups (21's style)


    Quote for the day: "You don't always get what you wish for, you get what you work for."


    Song for today by Hawk Nelson
    Serious Nutrition Solutions rep


  2. Quote Originally Posted by kingjameskjf View Post
    Quote for the day: "You don't always get what you wish for, you get what you work for."
    ^^^Love it! And sometimes you get far more than you could ever have imagined, better even that you wished for!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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  3. Quote Originally Posted by Rosie Chee Scott View Post
    ^^^Love it! And sometimes you get far more than you could ever have imagined, better even that you wished for!

    ~Rosie~
    Very true Rosie! You never know what you can accomplish until you try. I never thought I would compete before this year and now I can't wait till the next one.
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  4. Workouts have been going well. Did another 2 1/2 hours of tennis Saturday.




    Today I again supersetted chest and back and tomorrow is legs.

    Here's what I did today:

    -Incline DB press
    I got a full set in but the hundos felt heavy today


    -T-Bar Rows


    -Bench Press
    225 felt really easy today, surprised me cause inclines weren't as nice to me
    315 was heavy though and only did a few with a good spotter
    I then tried something I've never done before. I tried to do negatives with 405. I made it about an inch or so. At least I didn't let it drop on me but I still got some time before I can handle that.

    Pic from today:




    -Lat pulldowns (wide grip and behind the neck)


    Not much volume but plenty of sets. Feeling pretty good though.
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  5. Some crappy news. Last Tuesday I was playing my usual basketball. Well, going for a loose ball, one dude did too towards me and it impacted the extended tip of my thumb full force and impacted it down and back. I've had jammed fingers before and I knew right away that this was worse. My wife was with me (which she usually isn't for ball) and forced me to go to the ER after looking at my hand. Luckily she was able to drive since my car is stick and it was my right hand. Spent 5 hours there. I was lucky that nothing was broken but it's sprained and worse yet they think I have a ligament tear. I have to wait 2-3 weeks more to try and get in with a hand specialist to see if I need surgery on it. I really hope not. I got put into a fiberglass cast for a minimum of four weeks. Makes typing and taking notes at school a real freakin' pain.






    Well, now that's its been almost a week, I can't stand it any longer. I went to the gym today to see what I could do to at least retain my gains. It was...difficult but I managed to get some work done. Here's my modified gimp workout:

    -Cable Flyes
    I can't hold anything in my hand, so I found larger grip attachments and hook my arms through and did the movement with it on my antecubital area (inside crease of my elbow). It wasn't very comfortable, in fact it actually sucked but this is no time to wimp out when at least I found something that works. I did about 5 sets until my arms were too raw. I gotta bring some towels and a long sleeve shirt next time.

    -Cable Rows=FAIL
    I even tried hooking up two separate cables to the same stack to have the right movement but I just could get much of a ROM (slides off my elbows) and wasn't really able to feel it.

    -Modified Pull-ups
    This one actually worked best. Did these using the arm band things used for ab work but I made it happen. I had my wife take a video of it for your viewing pleasure...and the lulz! Felt a little awkward but got good focus on my lats.






    -Back Extensions
    These were pretty easy but too many reps since I couldn't even hold onto a weight, might need to get a band for some resistance other then BW.

    -HS Lateral Delt Raises
    Did 3 sets of these. Weren't too bad since the pads were on my upper arms and elbows.

    My wife then pointed out that my hand was swelling and turning purplish and determined that it was time to stop. At least I was able to get something done!

    My arms were turning nice and red from the awkward exercises.

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  6. I feel for you bud, having had my left lower arm looking similar to that for the last few weeks! Second week without anything this week. Makes training a b*tch - if you can even do it. Hope it's not serious and gets better fast!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  7. Quote Originally Posted by Rosie Chee Scott View Post
    I feel for you bud, having had my left lower arm looking similar to that for the last few weeks! Second week without anything this week. Makes training a b*tch - if you can even do it. Hope it's not serious and gets better fast!

    ~Rosie~
    Ouch, didn't know you got injured too. How'd you do it? Agreed completely with the training. I want to do so much but am finding it hard to do things that actually tax me.
    Serious Nutrition Solutions rep

  8. Quote Originally Posted by kingjameskjf View Post
    Ouch, didn't know you got injured too. How'd you do it? Agreed completely with the training. I want to do so much but am finding it hard to do things that actually tax me.
    Yeah, sucks aye - I made note of it in the log I started a couple of weeks ago (yeah, started doing that again). I know how you feel. Praying for swift recovery on both sides!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  9. Quote Originally Posted by Rosie Chee Scott View Post
    Yeah, sucks aye - I made note of it in the log I started a couple of weeks ago (yeah, started doing that again). I know how you feel. Praying for swift recovery on both sides!

    ~Rosie~
    Thanks Rosie! Didn't know you started another log up again. Link? You always do good logs and I'll like to follow along again.
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  10. Quote Originally Posted by kingjameskjf View Post
    Thanks Rosie! Didn't know you started another log up again. Link? You always do good logs and I'll like to follow along again.
    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~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  11. 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.
    Serious Nutrition Solutions rep

  12. 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~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  13. 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!
    Serious Nutrition Solutions rep

  14. 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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  15. 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~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  16. 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.
    Serious Nutrition Solutions rep

  17. 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~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  18. 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.
    Serious Nutrition Solutions rep

  19. 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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  20. Reading up on your log and you have some good pointer in here. Hope your hand heals up quick!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  21. 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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  22. 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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  23. 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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  24. 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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  25. 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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  26. 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.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  27. 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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  28. 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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  29. 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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  30. 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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