Toro's quest for Strength and Shred

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  1. Quote Originally Posted by HardCore1 View Post
    Sorry to hear that bro. Get well soon and good luck!
    Hey, thanks for the support man. Apparently my reply never got posted (?). Anyways, wow, that was one hell of an infection.

    Anyways, my case of ankle cellulitis is over. I had to lay in bed and keep my foot elevated on pillows for about a week and a half. I was basically limited to watching things on my computer, and reading. My only times out of bed were to go to the bathroom, the occasional meal I prepared for myself (someone else would often bring me meals at first since I just could not put any weight on that leg), or to shower. But it's over, and so I began working out last week. Funny thing is, I don't think my upper body strength suffered much. However, my legs seemed to have taken a big hit from not moving at all. Also, I may have put on a little fat from well not moving, lol.

    So I'll post up my last 4 workouts on here in different posts. I can't wait to resume the fun!


    -------------------------------------

    MONDAY 08/22/11

    UPPER SPLIT

    INCLINE BENCH
    205-7,3,2-12 rp
    Good Negs plus great static at end

    **DC stretch on incline with dbs**

    WIDE GRIP UPRIGHT ROWS
    135-12,6,5-23 rp
    Great Negatives plus static at end
    Grip was off on some reps due to using a different bar
    **DC stretch for delts**

    DIPS
    60-7,3,1-11 rp
    Nice negatives plus static at end
    Hmm... Too ambitious of a return weight

    **DC stretch for triceps**

    NARROW CHINUPS
    50-7,3,1-11 rp
    Negatives plus static at end

    RACK PULLS (feels very low)
    515-1 rofl too ambitious again, 1
    455-6
    Everything failed on these, core (abs and lower back), upper back, legs...

    **DC stretch for back**

    FACE PULLS
    130-12,12,13
    used some negatives in last 2 sets

    Well it felt great to be back at the gym. I pushed myself hard on these. Additionally, and I didn't mention this, but I had a brief workout on Saturday involving the same muscles, but I just did light weight with a lot of volume and had some DOMS, which I probably did not man up enough to get over. My ankle was still pretty swollen so I had to be careful about how I moved it. Yes, I did rack pulls, but I was careful with my foot placement and it didn't aggravate it. What did happen though was that I had lost a lot of core strength and I think I set the pins in the rack a little lower than normal, so rack pulls were just beyond difficult. Anyways, can't wait for the next workout.


  2. WEDNESDAY 08/24/11

    LOWER SPLIT

    BARBELL CURLS
    105-9,4,2-15 rp
    Fat negatives plus long static at end

    PINWHEEL CURLS
    70-13

    **DC stretches for biceps**
    WOW the pump is INSANE

    DC CALF PRESSES
    +290-12
    15 sec holds
    WOW this is painful

    LYING HAMSTRING CURLS
    140-8,4,2-14 rp
    Great negatives esp towards end plus great static at end

    HACK SQUATS (weight minus carriage)
    300-5 <-- struggled hard for the 6th but couldn't snag it
    210-20
    Noodle legs

    **DC stretches for hams and quads**

    **SUPERSET THE BELOW**
    HANGING AB RIPPER 10x3
    HIP ABD 150-12x3
    LEG RAISES 20x3
    HIP ADD 150-12x3

    So this was a really intense workout. It was sad to see how far down I had to set the hack squat weight at, but I know it'll return pretty fast, especially since I'm on a bulk now. And man, the DOMS I got from this workout was INSANE. I had the stiffest legs for 3 days. Before I deadlifted on Friday (the next workout), I had foam-rolled that day AND the day before, lol. Pretty good stuff.
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  3. FRIDAY 08/26/11

    UPPER SPLIT

    FLAT BENCH
    205-10,3,2-15 rp
    Great Negatives plus static at end. Had an additional forced rep on 2nd rp

    **DC stretch for chest**

    STANDING MILITARY PRESS
    115-8,4,2-14 rp
    Fat negatives plus good static at end
    Holy, the time off actually has allowed my body to correct it's form on overhead press how awesome. So I'm doing this real well now. I did kinda use some body English last rp but first 2 were perfect

    **DC stretches for delts**

    SMITH JM PRESS
    142-10,4,3-17 rp
    Fat Negatives, static at end
    Triceps feeling like exploding

    **DC stretch for triceps**

    WIDE PULLUPS @ 223
    35-7,3,2-12 rp
    Negatives plus static at end

    DEADLIFTS
    455-4 <-- naked reps and reset each. Failed 1, lost grip on 6th attempt
    365-6

    **DC stretch for back**

    FACE PULLS (on a different machine than normal)
    150-12,12,12 (probably equivalent to 130 on the machine I normally use)

    Well, I'm really glad to see my strength returning slowly but surely. The deadlifts were really good. I almost had 5, but I failed on 2 - the first (my 4th attempt) I just missed flat out, the 2nd (my 6th attempt) I lost my grip. I will even go ahead and up the weight next time I DL.

  4. SATURDAY 08/28/11

    LOWER SPLIT

    SEATED ALT DB CURLS
    50-10,5,3-18 rp
    Fat negs plus long static
    BIG bicep pump

    REVERSE GRIP CABLE CURLS
    110-19
    WOW LOL

    **DC stretch for biceps**

    DC HACK SQUAT CALF PRESS
    290-12
    15 sec hold
    Very nice calf pump

    GHR
    10-10,5,3-18 rp
    Great negatives plus static at end

    LEG PRESS
    17-7
    13-20
    Hit these smoothly, but it was really painful
    Chair was now set up higher so 2 pinholes are showing. Set up feet parallel, same width as on hack squats, but up a little higher

    **DC stretch for quads and hams**

    STANDING AB CURLS
    160-15,15,15

    LEG LIFTS
    20x3

    I used a new setup on the leg press. I put the chair up higher (inclined at a greater angle) because I feel that emphasizes the quads more and the gluts less, at least for me. I also put my feet closer together and parallel to each other, much like when I'm on the hack squat. However, the feet are higher up on the platform which is unfortunate as it does involve a lot of gluts at that point, but it's a concession I have to make given my poor ankle flexibility. This allows for a greater range of motion. What's cool is this way I don't even get my hands involved at all - I let my knees touch my chest before pressing. But I got to make careful they only lightly touch my chest, otherwise I'll have a really hard time saving myself if I have to.

  5. TUESDAY 08/30/11

    UPPER DAY

    DECLINE BENCH
    255-8,4,2-14 rp
    Fat negatives plus static at end

    **DC stretch for chest**
    Real good stretch, kinda put my arms in on the way down but elbows still out which was nice

    SEATED MILITARY PRESS
    125-9,3,3-15 rp
    Great Negatives and static at end

    **DC stretch for delts**

    CLOSE GRIP BENCH
    175-8,3,2-13 rp
    Fat Negatives plus static at end

    **DC stretch for triceps**

    BENT OVER ROWS
    295-8
    235-12
    Pause when contracted
    Wow nice reps

    TBAR NARROW (weight on bar)
    180-8,3,2-13 rp
    Controlled reps

    **DC stretch for back**

    REAR DELT ON PEC DEC
    110-10,10,10

    Great session. Feeling pretty strong on my lifts, and today I didn't even use wrist wraps on my bent over rows and still did them ok. Looks like maybe all I need to do is man up - cool. The form on those was so on point, so I was really happy. The only thing is I pulled a lot with my scapula/inner back muscles, and I could feel it afterwards, so that was strange. I had a really strange seated BB press workout, don't know what to do about that. Maybe I'll swap it for DBs, I dont know yet.

  6. THURSDAY 09/01/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    40-10,4,2-16 rp
    Fat Negatives plus long static after
    Emphasis on full extension, actually really hard not out of the hole but halfway up

    HAMMER CURLS
    65-13

    **DC stretches for biceps**

    DC SEATED CALF RAISES
    135-12
    15 sec holds and negatives
    Ankle that had infection acting up...

    SEATED LEG CURLS
    185-13,7,4-24 rp
    Fat negatives plus long static at end

    BOX SQUATS
    335-5 <--- shot I had 6 but breathed too hard after 5th rep and lost my form
    245-20

    **DC stretches for hams, and quads*

    STANDING ROPE AB CURL
    160-15,15,15

    LEG RAISES
    20,20,20

    This was a great workout. I hit my biceps hard and my legs hard, too. Now, one thing I've noticed is somehow I'm hitting a very high first rp, then the second rp dwindles down a bit, but the third rp is usually >50% of my 2nd rp, which is interesting. Besides that, while doing the seated calf raise I started getting a sort of strangling type of pain in my right ankle, the one that had been infected. It's still a bit swollen, supposedly because I haven't put it in the optimal conditions to drain the lymphs of all the dead stuff in them (this isn't great), but it doesn't mean anything bad. I should take it easy and maybe start putting hot compresses or elevating my foot when laying down to speed this process up. Additionally, my squat set was very interesting. I had a lot more for the strength set in me, but I couldn't do it because in the process of coming up and breathing out I lost my form and thought it too dangerous to try to fix and go for a 6th rep (especially without a spot). But interestingly enough, this widowmaker set was one of my hardest ever (that I completed - otherwise the one for 295 I did in December would be the hardest). It was hard to keep up the core strength throughout the set, so I'm going to really have to buckle down and work on that. Also, I might try and play around with my speed through the widowmaker. For the hack squat and leg press, it's truly more tolerable if I attack the 20 reps 2 at a time (do 2, take some breaths, do another 2, etc). I might try and go back to 5 at a time, releasing pressure at the top then breathing between each 5 reps. I just don't know, these are already hard to do on a box. Hell, even my warmup with 135 feels like a pain in the ass when done on the box.

    Note: in hindsight (today, Friday), I'm having some back problems. Not in my lower back or upper back, interestingly, but my middle back. I have no idea what this is about except I might have slouched on some of those reps. Not good.

  7. Woops! Let myself slide in updating my journal. Here are some more posts...

    -------------

    SATURDAY 09/03/11

    UPPER SPLIT

    (HIGHER) INCLINED BENCH
    205-6,2,2-10 rp
    Great Negs plus great static at end
    Wow this sucked balls. No probs with form either. I'm gonna assume it's this **** bench at the gym I'm at

    **DC stretch on incline with dbs**

    WIDE GRIP UPRIGHT ROWS
    145-12,5,4-21 rp
    Good Negatives plus static at end
    **DC stretch for delts**

    DIPS
    60-8,4,2-14 rp
    Great negatives plus static at end
    Almost 3 at the end damn

    **DC stretch for triceps**

    NARROW CHINUPS ON LAT PULLDOWN
    260-6,2,2-10 rp
    Negatives plus static at end

    RACK PULLS (a pinch higher than last time - above shin midpoint but below knee)
    505-5 <-- naked reps, reset each
    445-7 <-- lost grip and form on 8th rep

    **DC stretch for back**

    FACE PULLS
    145-15,15,13

    Well today's workout was a mixed bag. I was really disappointed with the inclined bench. But I think this was due not only to being at a new gym (temporary, my old gym was closed today for a football game [gay]) which uses these benches that have triangle shapes rather than rectangles, but the incline bench was also at a higher incline angle. I say this because I really felt this hit my shoulders a lot, and it has NEVER hit my shoulders like this since I have used a wider grip back last fall.

  8. MONDAY 09/05/11

    LOWER SPLIT

    BARBELL CURLS
    115-8,3,2-13 rp
    Fat negatives plus static at end

    PINWHEEL CURLS
    70-14

    **DC stretches for biceps**
    WOW the pump is INSANE

    DC CALF PRESSES
    +300-12
    15 sec hold

    LYING HAMSTRING CURLS
    150-8,4,2-14 rp
    Good negatives plus static at end

    HACK SQUATS (weight minus carriage)
    310-6 almost 7!!
    220-20
    Noodle legs

    **DC stretches for hams and quads**

    **SUPERSET THE BELOW**
    HANGING AB RIPPER 10x3
    HIP ABD 150-12x3
    LEG RAISES 20x3
    HIP ADD 150-12x3

    Woah! Very sweet workout. I absolutely hammered the quads this workout. Glad I hit 6 reps on the strength set of my hack squats and didn't die at 5. I need to keep it at 6 until I hit 4 plates/side, at which point I can start being ok with less. And everything else was also good, no complaints. It was just hard to do the bicep curls - it's really exhausting trying to get my air in. I may have forgotten how to do this, as strange as it may sound. I will have to consult someone about this.

  9. WEDNESDAY 09/07/11

    UPPER SPLIT

    FLAT BENCH
    215-9,4,2-15 rp
    Fat Negatives (somewhat quicker on 3rd rp though) plus static at end.

    **DC stretch for chest**

    STANDING MILITARY PRESS
    125-8,3,1-12 rp
    Good negatives plus good static at end

    **DC stretches for delts**

    SMITH JM PRESS
    152-9,3,2-14 rp
    Fat Negatives, static at end
    Triceps feeling like exploding

    **DC stretch for triceps**

    WIDE PULLUPS @ 226
    45-7,3,2-12 rp
    Negatives plus static at end

    DEADLIFTS
    465-5 <-- naked and reset each time
    405-7 <-- "" **** sucks but great form

    **DC stretch for back**

    So what we can gather from today is, not just am I a beast but I am apparently not a man of my word. I swore I would give up the flat bench, yet here I am again, HURTING MY SHOULDER LOL. This really was tweaking my left shoulder, and I have no idea why. I feel my form was so perfect ... I tried tucking my elbows harder, and it still came up. I tried to tuck them less, still hurt. I just dont know about this Everything else was really great. My shoulder presses were just every so slightly weak, but I attribute that to my flat bench experience. Strangely, I did really well with my working set on the flat bench, so *shrug*

  10. Mean workouts.

    You liking DC?
    Never trained DC but I hear it makes you strong. Doing 531 now. Thinking if I ever bulk I'll do DC. And if I have enough equipment at home. I don't have a reg gym.
    RecoverBro ELITE
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  11. Quote Originally Posted by mattrag View Post
    Mean workouts.

    You liking DC?
    Never trained DC but I hear it makes you strong. Doing 531 now. Thinking if I ever bulk I'll do DC. And if I have enough equipment at home. I don't have a reg gym.
    Thanks man. Yeah, I love DC. I will say that I'm a little upset with my flat bench progress. While it is not my worst lift for my weight category, it is the one I'd like to get up the most and it has just stalled this entire time.

    But oddly enough my decline has been going up linearly (you have to understand that I've ran into some freak medical issues the past 2 or 3 months so I haven't been able to make steady progress yet) and my incline has just blasted through the roof.

    So I'm not sure what's going on with the flat bench. But there's a lot of positive feedback on the program, and nowadays I like how quickly you go through workouts. Minus time changing clothes and such, I'm in and out in about an hour +/- 10 minutes.

  12. Quote Originally Posted by Torobestia
    Thanks man. Yeah, I love DC. I will say that I'm a little upset with my flat bench progress. While it is not my worst lift for my weight category, it is the one I'd like to get up the most and it has just stalled this entire time.

    But oddly enough my decline has been going up linearly (you have to understand that I've ran into some freak medical issues the past 2 or 3 months so I haven't been able to make steady progress yet) and my incline has just blasted through the roof.

    So I'm not sure what's going on with the flat bench. But there's a lot of positive feedback on the program, and nowadays I like how quickly you go through workouts. Minus time changing clothes and such, I'm in and out in about an hour +/- 10 minutes.
    Sweet. I'll look into it for the winter. .
    RecoverBro ELITE

  13. Quote Originally Posted by Torobestia
    THURSDAY 09/01/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    40-10,4,2-16 rp
    Fat Negatives plus long static after
    Emphasis on full extension, actually really hard not out of the hole but halfway up

    HAMMER CURLS
    65-13

    **DC stretches for biceps**

    DC SEATED CALF RAISES
    135-12
    15 sec holds and negatives
    Ankle that had infection acting up...

    SEATED LEG CURLS
    185-13,7,4-24 rp
    Fat negatives plus long static at end

    BOX SQUATS
    335-5 <--- shot I had 6 but breathed too hard after 5th rep and lost my form
    245-20

    **DC stretches for hams, and quads*

    STANDING ROPE AB CURL
    160-15,15,15

    LEG RAISES
    20,20,20

    This was a great workout. I hit my biceps hard and my legs hard, too. Now, one thing I've noticed is somehow I'm hitting a very high first rp, then the second rp dwindles down a bit, but the third rp is usually >50% of my 2nd rp, which is interesting. Besides that, while doing the seated calf raise I started getting a sort of strangling type of pain in my right ankle, the one that had been infected. It's still a bit swollen, supposedly because I haven't put it in the optimal conditions to drain the lymphs of all the dead stuff in them (this isn't great), but it doesn't mean anything bad. I should take it easy and maybe start putting hot compresses or elevating my foot when laying down to speed this process up. Additionally, my squat set was very interesting. I had a lot more for the strength set in me, but I couldn't do it because in the process of coming up and breathing out I lost my form and thought it too dangerous to try to fix and go for a 6th rep (especially without a spot). But interestingly enough, this widowmaker set was one of my hardest ever (that I completed - otherwise the one for 295 I did in December would be the hardest). It was hard to keep up the core strength throughout the set, so I'm going to really have to buckle down and work on that. Also, I might try and play around with my speed through the widowmaker. For the hack squat and leg press, it's truly more tolerable if I attack the 20 reps 2 at a time (do 2, take some breaths, do another 2, etc). I might try and go back to 5 at a time, releasing pressure at the top then breathing between each 5 reps. I just don't know, these are already hard to do on a box. Hell, even my warmup with 135 feels like a pain in the ass when done on the box.

    Note: in hindsight (today, Friday), I'm having some back problems. Not in my lower back or upper back, interestingly, but my middle back. I have no idea what this is about except I might have slouched on some of those reps. Not good.
    That's is kinda funny about how your 3rd rp is is about 50% or compared to the 2nd. I wonder if your body is recruiting extra muscle fibers for the third attempt? That makes sense to me! When I did DC a few years ago, my 2nd rp was 60-70% of the 1st and my 3rd rp was terrible. Like 10% the entire 10-12 weeks. I still loved it though. Glad to hear your health is back in check and your strength didn't suffer. Beat it up!
    It's easy, just lift heavy!

  14. FRIDAY 09/09/11

    LOWER SPLIT

    SEATED ALT DB CURLS
    55-8,5,3-16 rp
    PHAT negs plus long static
    BIG bicep pump

    REVERSE GRIP CABLE CURLS
    120-20

    **DC stretch for biceps**

    DC HACK SQUAT CALF PRESS
    300-12
    15 sec hold
    Very nice calf pump

    GHR
    20-9,4,2-15 rp
    Great negatives plus static at end

    LEG PRESS
    17+10-8
    13+10-20
    Pain in right knee until working strength set
    Chair was now set up higher so 2 pinholes are showing. Set up feet parallel, same width as on hack squats, but up a little higher

    **DC stretch for quads and hams**

    STANDING AB CURLS
    160-15,15,15

    LEG LIFTS
    20x3

    I was fooling around with my foot placement on the leg press while I had the weight up. This was perhaps the dumbest thing I've ever done. Nothing went wrong at the time, but the next day I had a pretty sore knee from that.

  15. SUNDAY 09/11/11

    UPPER DAY

    DECLINE BENCH
    265-8,3,2-13
    Great negatives plus static at end
    Some body English on 2 but whatever

    **DC stretch for chest**
    Tweaked left shoulder on stretch :/

    SEATED DB PRESS
    65-9,4,2-15 rp
    Good Negatives and static at end

    **DC stretch for delts**

    CLOSE GRIP BENCH
    175-8,3,2-13 rp
    Fat Negatives plus static at end

    **DC stretch for triceps**

    BENT OVER ROWS
    305-7
    245-11
    Pause when contracted
    Wow nice reps

    TBAR NARROW (weight on bar)
    180-9,4,3-16 rp
    Controlled reps
    Killed it!

    **DC stretch for back**

    Well, I need to find a new shoulder workout to do, which is why I did the seated DB press instead of BB press. I need to be able to do something on my own without a spot. Unfortunately, this doesn't cut it either because when I get to the third rp I can't even get the weight up to lift it on my own. So it looks like I'll either be doing seated smith machine press, or I'll use the machine shoulder press, which is kind of ghetto. Everything else (minus the chest stretch) was really great. I loved how well I hit those decline bench sets, and all my back work was on point. Don't really know what's up with the cgbp ... maybe has something to do with the fact I gave myself lift-offs? Sounds lame, but could be a factor.

  16. WEDNESDAY 09/14/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    45-9,3,1-12 rp
    Fat Negatives plus long static after

    HAMMER CURLS
    70-13

    **DC stretches for biceps**

    DC SEATED CALF RAISES
    145-12
    15 sec holds and negatives
    Wow the pain was insane

    SEATED LEG CURLS
    195-13,7,4-24 rp
    Fat negatives plus long static at end

    BOX SQUATS
    345-6
    255-20 <-- this **** is getting really tiresome. I need a 3rd lung

    **DC stretches for hams, and quads*

    STANDING ROPE AB CURL
    160-15,15,15

    LEG RAISES
    20,20,20

    Very nice workout + post workout meal I did have a problem on my widowmaker though. I had to rest for about 5 seconds after rep 12 because I was simply so tired and couldn't get a breath - literally starving of air. But I completed the 20, and it hurt like hell - so I say mission accomplished!

    P.S. had to workout today because of recent situations surrounding other aspects of my life (new job, new apt, moving, etc)

  17. THURSDAY 09/15/11

    UPPER SPLIT

    INCLINED BENCH
    215-7,3,2-12 rp
    PHAT Negs plus great static at end
    And last time it was 10 rp with 205. See? I told u that incline bench at the other gym was too inclined

    **DC stretch on incline with dbs**
    Superpumped

    WIDE GRIP UPRIGHT ROWS
    155-10,6,3-19 rp
    Good Negatives plus static at end
    Bad form on first rp which sucks
    **DC stretch for delts**

    DIPS
    70-7,3,2-12 rp
    Great negatives plus static at end
    Pretty rough lol

    **DC stretch for triceps**

    NARROW CHINUPS
    60-8,3,2-13 rp
    Negatives plus static at end

    RACK PULLS (low)
    515-3 <-- naked reps, reset each **** I think i set these too low lol was very hard
    455-11 <-- set these higher and hit np

    **DC stretch for back**

    Well the rack pulls sucked today. Part of it was I set it up way too low, and since I did squats yesterday I was just doing a little too ****ty for this. But when I set the rack pins higher, it was slightly too higher thus how easy the 455 was. But, the setting I had it at for 455 is where I want it to be PROVIDED I am wearing my shoes. This time, I forgot to put on my chucks, so I didn't wear anything, which set me pretty low to the ground.

    Well anyways, the rest of my workout was pretty beast. I was pleasantly surprised with chinups, and I was very happy that I hit the incline like I thought I should. Looking forward to future workouts.

  18. SATURDAY 09/17/11

    LOWER SPLIT

    BARBELL CURLS
    125-6,3,2-11 rp
    Good negatives plus static at end

    PINWHEEL CURLS
    75-14

    **DC stretches for biceps**

    DC CALF PRESSES
    +310-12
    15 sec hold

    LYING HAMSTRING CURLS
    160-8,3,2-13 rp
    Good negatives plus static at end

    HACK SQUATS (weight minus carriage)
    320-7 <-- easy?
    230-20 <-- easy...?

    **DC stretches for hams and quads**

    **SUPERSET THE BELOW**
    HANGING AB RIPPER 12x3
    HIP ABD 160-12x3(first set was 15 lol)
    LEG RAISES 20x3
    HIP ADD 160-12x3 (first set was 15 lol)

    Well, I must say I was pleasantly surprised by my legs workout today, in particular the hack squats. I kept the strict form as before, but I hit them hard and deep, and very smoothly to the point of being easy. I guess next week I'll jump up 20lbs and see how that goes for the strength set before doing the widowmaker.

  19. MONDAY 09/19/11

    UPPER SPLIT

    FLAT BENCH
    225-8,4,2-14 rp
    Great Negatives plus static at end.

    **DC stretch for chest**
    Great stretches

    STANDING MILITARY PRESS
    135-7,3,1-11 rp
    Great negatives plus good static at end

    **DC stretches for delts**

    SMITH JM PRESS
    162-8,3,2-13 rp
    Fat Negatives, static at end
    Triceps feeling like exploding again

    **DC stretch for triceps**

    WIDE PULLUPS @ 227
    55-7,3,2-12 rp
    Negatives plus static at end

    DEADLIFTS
    475-5 <-- naked and reset each time. Kinda easy
    415-8 <-- only reset 3 times. Just too tired and wanted to get this done.

    **DC stretch for back**

    FACE PULLS
    140-13,13,12


    I actually made up the working set on the flat bench. What I mean is, my spotter was nice but didn't follow my instructions to let me handle the weight, so during the second rp I received lot of help. On the other hand did 3 rep on 3rd rp so that was good. So I rounded it out to be a 14rp set. Everything else was really awesome.

  20. WEDNESDAY 09/21/11

    LOWER SPLIT

    SEATED ALT DB CURLS
    60-8,4,2-14 rp
    PHAT negs plus long static
    BIG bicep pump

    REVERSE GRIP CABLE CURLS
    130-19

    **DC stretch for biceps**

    DC HACK SQUAT CALF PRESS
    310-12
    15 sec hold

    GHR
    30-9,4,2-15 rp
    Great negatives plus static at end

    LEG PRESS
    17+25-8
    13+25-20
    Chair was now set up higher so 2 pinholes are showing. Set up feet parallel, same width as on hack squats, but up a little higher
    NOODLE LEGS!

    **DC stretch for quads and hams**

    **superset and minute rest between lifts, thus only 12 reps at end**

    STANDING AB CURLS
    160-15,15,12

    LEG LIFTS
    20x3

    Great workout. Upped the leg press weight by 15 instead of 10 since my hacksquat lift was so easy and since it's easier to put on a quarter rather than two tens or a quarter and a fiver (for +30 vs. +25). Looks like it was the decision to make. I worked out much earlier than usual, though, since I have something at 5 which is my usual workout time. I went to the gym around 11/12 and it's pretty hard to walk right now, lol.

    On a different note, my weight has stagnated for the past 2+ weeks. While this means I have experienced some recomping, I was still hoping for it to go up, especially since I know I have room to grow. So I have been steadily increasing calories, mostly trying to hit the carbs both pre-WO and post-WO. I have started using honey in my oatmeal post workout, 3 Tbps (or 3x servings, I forget if they're teaspoons or Tbsp), and just recently I've started adding brown sugar to my pre-workout drink. I like to keep things as less insane as possible so this is what I've come up with. I would rather not eat more carbs at any other time of the day except maybe bfast. If this doesn't do it, then I'll start adding in more fats, which I was thinking about doing anyways pretty soon. I just ran through my last food budget that I got while I was in school (I was allotted 2000 for food ), but that means I gotta tighten up the belt now. I will have to restructure my diet soon as I can not sustain a $140/week food budget that I've been carrying recently, though that was kind of for 2 people. I think what I'll do is drop avocados, peanut butter, mixed nuts, and various produce items, and I'll add in more oils (coconut, maybe macademia), stick with maybe 3 veggies (thinking spinach, broco, and peppers atm, and maybe carrots, too). This might help save on costs. Also jumping on the chicken wagon instead of relying on cottage cheese may help with my budget, too. I'm not sure. It's just hard for me to imagine spending the same money I used to, and I really dont know where it was going...

  21. FRIDAY 09/23/11

    UPPER DAY

    DECLINE BENCH
    275-7,4,2-13 rp
    Great negatives plus static at end
    Some body English on 2 but whatever

    **DC stretch for chest**

    SEATED BB PRESS
    135-9,3,1-13 rp
    Great Negatives and static at end

    **DC stretch for delts**

    CLOSE GRIP BENCH
    185-8,3,2-13 rp
    Fat Negatives plus static at end

    **DC stretch for triceps**

    BENT OVER ROWS
    315-5
    255-11
    Pause when contracted
    Great form on reps except for 5th rep with 315. Had some back rounding right after the 4th rep which sucked, but believe it or not I had been moving right before working out, and after I finished my rows my lower back felt better than it did at the start. Odd.

    TBAR NARROW (weight on bar)
    190-8,4,3-15 rp
    Controlled reps, some body English on 15th
    Killed it!

    **DC stretch for back**

    Well today was an e****lent workout. Really strange rp set for shoulder press, but what can I say? I have settled on sticking with the seated shoulder press as since I don't go so deep to the point of absurdity anymore I don't need a spotter for it, so that's good! Also, the one bad thing I have to mention is that while I've been really good at sticking with my prehab exercises, I have not been doing much for my rear delts. At least I've been inconsistent. So I'll have to start getting on that.

  22. Quote Originally Posted by Torobestia View Post
    FRIDAY 09/23/11

    UPPER DAY

    DECLINE BENCH
    275-7,4,2-13 rp
    Great negatives plus static at end
    Some body English on 2 but whatever

    **DC stretch for chest**

    SEATED BB PRESS
    135-9,3,1-13 rp
    Great Negatives and static at end

    **DC stretch for delts**

    CLOSE GRIP BENCH
    185-8,3,2-13 rp
    Fat Negatives plus static at end

    **DC stretch for triceps**

    BENT OVER ROWS
    315-5
    255-11
    Pause when contracted
    Great form on reps except for 5th rep with 315. Had some back rounding right after the 4th rep which sucked, but believe it or not I had been moving right before working out, and after I finished my rows my lower back felt better than it did at the start. Odd.

    TBAR NARROW (weight on bar)
    190-8,4,3-15 rp
    Controlled reps, some body English on 15th
    Killed it!

    **DC stretch for back**

    Well today was an e****lent workout. Really strange rp set for shoulder press, but what can I say? I have settled on sticking with the seated shoulder press as since I don't go so deep to the point of absurdity anymore I don't need a spotter for it, so that's good! Also, the one bad thing I have to mention is that while I've been really good at sticking with my prehab exercises, I have not been doing much for my rear delts. At least I've been inconsistent. So I'll have to start getting on that.
    Goddamn you are strong man. How is the body composition looking?

    Bent over rows and bench... you are operating in my 1 Rep Max intensity..... Great work!
    RecoverBro ELITE

  23. Quote Originally Posted by mattrag View Post
    Goddamn you are strong man. How is the body composition looking?

    Bent over rows and bench... you are operating in my 1 Rep Max intensity..... Great work!
    Heh, thanks man. I love intense routines, so this is all up my alley. The only thing that hasn't been so intense though is my dedication ... I've been doing some serious slacking on the cardio, lol. Since I had a bad case of cellulitis on my ankle back in aug I haven't done any, but surprisingly my body composition has taken very little of a hit. Sure, I went up from 10-11 to 12-13%, but it's not too bad. Strength is going up, and once I jump on board with the cardio again pending a stable living scenario, I should be pretty good. You may not have read this but I ended my cut/recomp back in July since I had plateaued for 2 months, so I thought I'd just give it another shot next Spring and devote the rest of this time to gaining. Should be fun!

  24. SUNDAY 09/26/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    50-6,2,1-9 rp
    Fat Negatives plus long static after

    HAMMER CURLS
    75-10

    **DC stretches for biceps**

    DC SEATED CALF RAISES
    155-12
    15 sec holds and negatives
    Didn't feel great on ankles...

    LYING LEG CURLS
    160-8,4,2-14 rp
    Fat negatives plus long static at end
    Had to do lying ones as I'm at a diff gym today than normal. Last rep of 2nd rp was kinda lacking rom

    BOX SQUATS
    355-6
    265-20

    **DC stretches for hams, and quads*

    STANDING ROPE AB CURL
    160-15,15,15

    LEG RAISES
    20,20,20

    I had a great workout. I thought it would all suck due to lack of sleep this weekend and tons of more moving, but it was alright once I got into it. The Muscle Marinade really hit me like a train today, so that was a much needed booster. Had a lovely dinner to pat myself in the back for completing the squats (well ok, it wasn't that great - just the usual, plus a grapefruit). Something about grapefruits when you finished a workout, I dont know, but you just crave them.

  25. Quote Originally Posted by Torobestia View Post
    Heh, thanks man. I love intense routines, so this is all up my alley. The only thing that hasn't been so intense though is my dedication ... I've been doing some serious slacking on the cardio, lol. Since I had a bad case of cellulitis on my ankle back in aug I haven't done any, but surprisingly my body composition has taken very little of a hit. Sure, I went up from 10-11 to 12-13%, but it's not too bad. Strength is going up, and once I jump on board with the cardio again pending a stable living scenario, I should be pretty good. You may not have read this but I ended my cut/recomp back in July since I had plateaued for 2 months, so I thought I'd just give it another shot next Spring and devote the rest of this time to gaining. Should be fun!
    Im actually contemplating doing that too. My cut/recomp has pretty much hit a wall due to bad planning. Strength is at an all time low.
    Thinking about trying to get STRONGER!!

    Cardio...man... I workout at home so cardio is something I RARELY have motivation to do... =\
    RecoverBro ELITE

  26. Quote Originally Posted by mattrag View Post
    Im actually contemplating doing that too. My cut/recomp has pretty much hit a wall due to bad planning. Strength is at an all time low.
    Thinking about trying to get STRONGER!!

    Cardio...man... I workout at home so cardio is something I RARELY have motivation to do... =\
    Yeah. It's never really good to run a cut for an extended period of time. Doing it in shorter cycles is always best. Too bad I didnt follow my own advice! At any rate, getting big is pretty fun, but I am trying to not go too hard on this bulk.

    And yeah, cardio can suck sometimes. I had a pretty bad knee pain when running, but it's possible it was due to my posture and my running form. After having tons of rehab for it I think I'm gonna give it a shot. Sure as hell more interesting than doing the stepmaster all the time.

  27. Quote Originally Posted by Torobestia View Post
    Yeah. It's never really good to run a cut for an extended period of time. Doing it in shorter cycles is always best. Too bad I didnt follow my own advice! At any rate, getting big is pretty fun, but I am trying to not go too hard on this bulk.

    And yeah, cardio can suck sometimes. I had a pretty bad knee pain when running, but it's possible it was due to my posture and my running form. After having tons of rehab for it I think I'm gonna give it a shot. Sure as hell more interesting than doing the stepmaster all the time.
    Yea a depressed metabolism.. .hell a depressed everything, especially a self induced one for such a long time sux...

    Knee injury is horrible, any joint injury is horrible... gotta get that prehab/rehab work in!
    RecoverBro ELITE

  28. Man, falling behind with my updates. I've been in the process of moving both myself and my mom to two different places, and I've finally finished. But that and a new job have kept me very busy, so I just haven't had the time. Anyways, I do always keep records, and I like to put them up here if only as a backup since I sometimes mistakenly delete the entries in my ipod.

    -------------

    TUESDAY 09/27/11

    UPPER SPLIT

    INCLINED BENCH
    225-6,2,1-9 rp
    PHAT Negs plus long static at end

    **DC stretch on incline with dbs**

    WIDE GRIP UPRIGHT ROWS
    165-8,4,2-14 rp
    Good Negatives plus static at end

    **DC stretch for delts**

    DIPS
    80-6,3,1-10 rp
    Great negatives plus static at end
    Hands ****ing died on this not so much triceps. So not too much of a tricep pump

    **DC stretch for triceps**

    NARROW CHINUPS
    70-7,3,2-12 rp
    Negatives plus static at end

    RACK PULLS
    515-3
    455-11
    I just don't ****ing know

    **DC stretch for back**

    FACEPULLS
    140-15,15,13

    This workout was a B. I was happy to have gotten 9 rp with the 225 on the incline, but I was hoping for 1 more to even it out at 10. Also, I didn't do as well as I thought I could have with dips because my hands were hurting so bad in the palms while doing dips. I don't know if it's the grips, or if I'm a *****, but I couldn't finish off the set because my palms were in so much pain. And then there's the rack pulls. WTF I just can't do these anymore, at least not at this setting. Next time I'm going to raise it up a notch and see how it goes...

  29. THURSDAY 09/29/11

    LOWER SPLIT

    BARBELL CURLS
    135-3,2,1-6 rp
    Fat negatives plus static at end
    Perfect form. Just too hard for me lol

    PINWHEEL CURLS
    80-14

    **DC stretches for biceps**
    Holy pumps

    DC CALF PRESSES
    +320-12
    15 sec hold

    LYING HAMSTRING CURLS
    170-7,3,2-12 rp
    Good negatives plus static at end

    HACK SQUATS (weight minus carriage)
    340-6
    250-20
    Oh my god drove this **** so deep I thought I was in shanghai

    **DC stretches for hams and quads**

    **SUPERSET THE BELOW**
    HANGING AB RIPPER 12x3
    HIP ABD 155-12x3(first set was 15)
    LEG RAISES 20x3
    HIP ADD 155-12x3 (first set was 15)

    So, this workout was A+. I was so surprised at how I handled the barbell curls with 135. What was even more surprising was how the most burn was not in the biceps but in the forearms. Looks like that needs some work. As for everything else, I nailed it all! Hack squats were just beautiful.

  30. SUNDAY 10/02/11

    UPPER SPLIT

    FLAT BENCH
    235-8,4,2-14 rp
    Fat Negatives plus static at end.

    **DC stretch for chest**
    Great stretches

    STANDING MILITARY PRESS
    145-6,2,1-9 rp
    Fat negatives plus static at end

    **DC stretches for delts**

    SMITH JM PRESS
    162-8,4,2-14 rp
    Fat Negatives, static at end
    Triceps feeling like exploding again

    **DC stretch for triceps**

    WIDE PULLUPS @ 230
    65-6,4,2-12 rp
    Negatives plus static at end

    DEADLIFTS
    485-3 <-- naked and reset each time. tanked
    425-5<-- ""

    **DC stretch for back**

    This workout rocked. Loved how I put up the bench ... last time I did 235, I was doing it for like 9 rp, max, lol, and without much of a negative. The military press though was strange. While warming up I did something, tweaked my left shoulder, so it started hurting. At 145 it didn't really feel too bad, but after the workout I started feeling some discomfort in the shoulder. It was hard to sleep with it. Everything else was great. Now, as for the deadlift, kinda wanted more than 3 reps. But I won't lie, I got psyched out by the weight. I just looked at it, and immediately I was intimidated. I just thought "this **** is too heavy, I don't want to do it." But I hit it anyways ... just not with all my courage. Also, on the fourth rep my ass shot straight up while my back was still down, so that 4th rep was not going anywhere - so I dropped it and called it a day. I may consider wearing a belt from now on out, see how it helps. I've never deadlifted with a belt before.
  

  
 

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