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Power and Size: Inarius Returns

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    Do you take a ZMA supplement before sleep? Highly recommend this.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

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    Quote Originally Posted by AZMIDLYF View Post
    Do you take a ZMA supplement before sleep? Highly recommend this.
    Normally yes, but I ran out about 2 weeks ago and haven't picked up a new bottle yet.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Normally yes, but I ran out about 2 weeks ago and haven't picked up a new bottle yet.
    I'll send you some ZMK but you owe me, home slice.
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    That's what I use...good stuff
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    That's what I use...good stuff
    I actually have to use half of a dose because 4 caps are too potent for me. My dreams before sooooo demented and messed up I dreaded sleeping lol. Luckily Inarius told me a while ago that he never dreams, so this would be perfect for him.
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    It had no effect with my dreams.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    It had no effect with my dreams.
    You are lucky. The crazy (and I mean crazy) dreams effect a majority of ZMK users.
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    Quote Originally Posted by metroba View Post
    I actually have to use half of a dose because 4 caps are too potent for me. My dreams before sooooo demented and messed up I dreaded sleeping lol. Luckily Inarius told me a while ago that he never dreams, so this would be perfect for him.

    Yeah I don't really dream at all.

    Off night tonight. Getting ready to take the dog for a walk. Back day tomorrow. Picked up the newest edition of POWER magazine to keep me occupied for a few hours.
    SFW and GFH
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    Back night.

    shoulder warm ups

    barbell rows
    135 x10
    135 x10
    185 x8
    185 x8
    225 x8
    225 x8

    pull ups
    bw 5x5

    lat pull downs
    5 sets of 8-12 varying grips

    chest supported row
    pyramid of 8 up to 3 plates and back down to 1
    so about 5-6 sets here of a bunch of reps... just trying to get some blood moving

    nautilus pull over machine
    3 sets here of 10-12

    face pulls
    5 sets of 12-15

    barbell bench
    bar x50

    Sorry for the lack of detail today. It was just a get in the gym and move some weight around day. Had a nice pump and I felt pretty good. 0 shoulder pain up until the barbell benches. Just did those to get some blood into my front delts and pecs.
    SFW and GFH
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    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Oh... Hai...
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    Quote Originally Posted by MrDead View Post
    Oh... Hai...
    Welcome!

    shoulders and arms last night

    dynamic shoulder warm up...

    db side raises
    15 x20
    15 x20
    20 x20
    20 x15
    20 x12

    db front raises
    15 x10
    15 x10
    (these didn't feel the greatest on the shoulder)

    bb bench press
    bar x50
    (did 2 more sets like this throughout the workout to just stretch it out)

    fat bar curls
    no idea how much that bar weighs so I'll just count the weight I had on it
    20 x 15
    50 x 10
    70 x 8
    70 x 8

    rolling db tricep extensions
    30's x10
    35's x10
    40's x8
    40's x8

    concentration db curls
    30 x10
    35 x10

    Seated db curls
    40's x8
    40's x8

    tricep rope pushdowns
    3 sets of 10-12

    one arm ovehead db tricep extensions
    30 x10
    35 x10

    preacher curl machine
    3 sets til failure

    tricep extensions with cable
    3 sets til failure
    SFW and GFH
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    How was the shoulder holding up for this?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187 View Post
    How was the shoulder holding up for this?
    Once it was warmed up, there wasn't too much pain. At the end of the workout, I spent some time stretching it out along with my chest. It feels pretty decent today but it hasn't been hurting until its under some weight.
    SFW and GFH
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    Yeah, I'm back, and with a new Company... Got picked up by ErgoGenix, last month...
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    What's going on in this thread? Oh lawd!! Lol

    I used to be a big milk drinker too. Gonad... No more! I drink homemade almond milk latŤs on the regular!
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    Quote Originally Posted by MrDead View Post
    Yeah, I'm back, and with a new Company... Got picked up by ErgoGenix, last month...
    Good to hear! How's the lifting going?
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Good to hear! How's the lifting going?
    Going well...!!! Talked myself into doing the 2013 NPC Washington State Iron Man... How goes it for you...???
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    Quote Originally Posted by MrDead View Post
    Going well...!!! Talked myself into doing the 2013 NPC Washington State Iron Man... How goes it for you...???
    Nice! If you do a log on your contest prep be sure to invite me.

    Right now I'm dealing with a little bit of a shoulder injury. Trying to prep for a meet early next year.... and I'm really looking to hit a raw double body weight squat in the future. Since my shoulder is kind of out of commission for a little bit, I'm going to be focusing on squatting for a few weeks.
    SFW and GFH
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    Quote Originally Posted by SilentBob187
    How was the shoulder holding up for this?
    Impressed. You got this guy in your log ^^^^

    I don't in mine, my how the mighty have fallen

    I love me some powerlifting tho!
    Serious Nutrition Solutions Representative
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    Quote Originally Posted by Distilled Water View Post
    Impressed. You got this guy in your log ^^^^

    I don't in mine, my how the mighty have fallen

    I love me some powerlifting tho!
    Welcome bro!

    Resting up today. Hurricane Sandy is supposed to hit here hard over the next 3 days. I dont mind as long as it doesn't interrupt tomorrow's squat session.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Nice! If you do a log on your contest prep be sure to invite me.

    Right now I'm dealing with a little bit of a shoulder injury. Trying to prep for a meet early next year.... and I'm really looking to hit a raw double body weight squat in the future. Since my shoulder is kind of out of commission for a little bit, I'm going to be focusing on squatting for a few weeks.
    Sadly, I know that pain... Tore my rotator cuff, back in January, when we had that bad winter storm... Shoulder and the house, both, are just now finally fully fixed... (Had a tree go through my dining room...)
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    Quote Originally Posted by MrDead
    Sadly, I know that pain... Tore my rotator cuff, back in January, when we had that bad winter storm... Shoulder and the house, both, are just now finally fully fixed... (Had a tree go through my dining room...)
    Damn that's terrible. Hope everyone and everything is alright.

    The gym just posted that they will be open tonight. Hoping to hit at least one pr tonight.
    SFW and GFH
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    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by Inarius
    Nothing more frustrating than watching your numbers plummet.
    Sucks doesn't it? Getting really sick can be an equilvent to an injury.

    Shoulder injuries are no joke. Hope it's not serious!
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    Quote Originally Posted by y0lked

    Sucks doesn't it? Getting really sick can be an equilvent to an injury.

    Shoulder injuries are no joke. Hope it's not serious!
    Doesn't seem too serious. I've had my share of injuries and I've recovered from all of them. This week I'll bench light and start testing the waters next week and see what happens. Ive been pounding magnesium and zinc and vit c. Seems to be helping. On top of that i am also stretching it out and warming it up every day.

    To date I've had a torn muscle in my palm, a dislocated shoulder , a small tear in my patellar tendon, and a minor concussion.
    SFW and GFH
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    Hurricane Skwatz! Sandy is starting to hit here now...

    Skwats
    135 x10
    135 x5
    225 x3
    225 x3
    315 x3
    365 x1
    415 x1 pr
    425 x1 new pr

    425 pr with just a belt. Left about 10-15lbs in the tank tonight. More room to work next week.

    315 + 1 chain per side x2
    315 + 2 chains per side x2
    315 + 3 chains per side x2 I estimate this to be over 100 lbs at the top but I have no real idea

    315 x8 (failure) tied pr

    Felt real good and strong. Hopefully Sandy bypasses us and I can hit the gym tomorrow.
    SFW and GFH
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    Numbers looking strong in here big man. I love days when you just feel it in the gym.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF
    Numbers looking strong in here big man. I love days when you just feel it in the gym.
    Thanks bossman. I didn't want to push it to much tonight that way i can recover enough to smash some more weight this week and next.



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    SFW and GFH
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    Little bit of chest rehab

    dynamic shoulder warm up

    flat barbell bench
    bar x20
    95 x20
    135 x20
    135 x20
    185 x10
    185 x10
    225 x10

    barbell bench with weight hanging from bands
    bar + 50lbs on the bands x10
    bar + 100lbs on the bands x10
    bar + 100lbs on the bands x10
    bar + 100lbs on the bands x8

    incline db press
    60 x10
    65 x10
    75 x8

    prowler sled presses
    245lbs x10
    245 x10

    Didn't really have any problems during the workout but post workout I definitely feel that I worked my shoulder and chest maybe a little too hard for the first day of "rehab". Oh well live and learn. Icing it down now.

    I think that the injury might be a pec strain and a delt strain. Just an observation though because I definitely felt it a bit in my pec today as well.
    SFW and GFH
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    Maybe I missed it but what are these bands you are hanging weight from?
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    It wouldnt let me respond to your pm but looks like ur moving a good amount of weight! Whats the bodyweight at man
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    Quote Originally Posted by metroba
    Maybe I missed it but what are these bands you are hanging weight from?
    Just average bands. You can get them at elitefts.com. double them up and hang weight off of the bar with them. Ill do them again next week and take a pic of my setup.
    SFW and GFH
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    Quote Originally Posted by brownstown89
    It wouldnt let me respond to your pm but looks like ur moving a good amount of weight! Whats the bodyweight at man
    Im floating around 250ish. 254 before bed last night.

    Im working on a raw 500 lb squat right now. 425 was no big deal so we are slowly climbing up while rehabbing my shoulder/pec.
    SFW and GFH
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    That is the stability exercise isn't Inarius? Where the weights hang free and the bar needs to be stabilized while lifting?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF
    That is the stability exercise isn't Inarius? Where the weights hang free and the bar needs to be stabilized while lifting?
    Yep. You got it. Id post a link to a video of it but I'm on my phone.
    SFW and GFH
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    I've seen that before and it looks crazy as far as the stabilization needed.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Sorry to hear about the injury brother. Keep working on the stretching try doing a little alternating of heat, ice, heat, ice for a day or so then only use heat until the next time you train it then ice it right after real good then go back to heat once you feel inflammation is not going to be an issue. Heat is better for inducing actual recovery by increasing blood flow, cold is better for preventing / reducing inflammation.

    Nice squatting would love to see a vid of you doing the aforementioned banded hanging weight squat.
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    Quote Originally Posted by AZMIDLYF View Post
    I've seen that before and it looks crazy as far as the stabilization needed.
    Yeah it is pretty crazy... My initial thought was that even injured 100 lbs of weight wasn't going to be that bad... I was wrong. My thought was to add some additional bar weight to make it harder but I didn't need any additional weight. They were pretty intense.
    SFW and GFH
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    Quote Originally Posted by MrKleen73 View Post
    Sorry to hear about the injury brother. Keep working on the stretching try doing a little alternating of heat, ice, heat, ice for a day or so then only use heat until the next time you train it then ice it right after real good then go back to heat once you feel inflammation is not going to be an issue. Heat is better for inducing actual recovery by increasing blood flow, cold is better for preventing / reducing inflammation.

    Nice squatting would love to see a vid of you doing the aforementioned banded hanging weight squat.

    Thanks for the advice man. I'll try it out. As for the banded weight squats, I've never tried them... Only used it on bench. I feel like walking out with the weight would be extremely hazardous.... But I've been known to do some ridiculous things so if I get extra time in my next leg day, I'll try them out.
    SFW and GFH
  

  
 

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