Jim: Performance is King Log.

Page 2 of 74 First 1234 ... Last

  1. As promised my first educational post is a article from elitefts (for those that aren't on the newsletter for that site)


    Dips Done Right

    By Joe GiandonatoPublished: January 9, 2013
    Posted in: Training
    Tags: dips, John Giandonato, pressing movements, shoulder injury, triceps development

    Aside from ass to grass squats and overhead presses, has there been an exercise as wrongly vilified as dips? Usually, dips serve as one of the great divides between the hardcore strength athletes and the folks they’d deem as the pencil-necked corrective exercise geeks.

    Bodybuilders have credited dips for armoring their chest and triceps with dense layers of muscle while some powerlifters and Strongman competitors have boosted their pressing strength by incorporating dips as assistance exercises. Taking a gander at heavily muscled male gymnasts, you’ll note their immensely developed triceps. Think they’re camping out at the cable stack at your local commercial gym performing endless sets of press-downs? Nope. Instead, they’re performing an array of dipping and pressing movements throughout their lengthy practices each day. What about folks who don’t have access to weight rooms but often have a set of parallel bars at their disposal, such as prisoners, members of our armed forces, and bodyweight extraordinaire, Hannibal the King of YouTube fame? They all share one commonality—incredible triceps development.

    Conversely, the mesh Polo shirt wearing, clipboard toting, Bosu ball bouncing, hyper analytical, pseudo physical therapist personal trainers have demonized parallel dips, arguing that they destroy the shoulder and elbow joints. While there’s some credence to their argument because parallel dips aren’t advised for individuals such as throwing athletes, those with anterior shoulder instability, and pre-existing elbow pain, they shouldn’t be entirely steered clear of, especially by healthy lifters and athletes.

    Performing dips with an extra wide grip should be avoided because they predispose the shoulder to injury by forcing it into near maximal external rotation. This is akin to bench pressing with a really wide grip. Also, performing dips with an extended range of motion in which the biceps and forearms make contact will increase rotation at the shoulder, perhaps contributing to impingement over time. Going really low also overstretches the pectoralis, increasing the likelihood of tearing it.

    Functional anatomy

    The triceps (primarily the lateral and medial heads), sternal and clavicular heads of the pectoralis major, anterior deltoid, scapulothoracic, and core musculature, all work in accord during the movement. The scapulothoracic muscles collectively stabilize the scapulae during the movement, especially as the descent is commenced. The core resists any movement, specifically lateral sway, which occurs right off the bat in lesser experienced lifters and weaker individuals or late in the set when fatigue begins to set in. The pectoralis and anterior deltoids provide the initial push at the bottom while the triceps, along with the aconeus, take over the movement when the elbow approaches 90 degrees of flexion, helping to lock the elbows out to complete the movement. The pectoralis will again be called upon if the parallel bars are spaced apart at shoulder width or if the lifter is executing the dip with a forward torso lean.

    How to properly perform dips

    Dips, like squats, deadlifts, and seemingly every other movement, can invite injury when the movement is botched. Ideally, before attempting a dip, you should be able to bang out fifty push-ups with strict form consecutively. You should also be free of any pre-existing shoulder or elbow pathology.

    First, assume a shoulder width or slightly wider than shoulder width grip on the parallel bars. Some wall mounted parallel bars flare out at the ends. Avoid grasping this part. Selectorized assisted pull-up and dip machines will typically have handles that rotate and lock into place, allowing you to go wide or narrow, depending on your preference. Flip the handles inward to keep the hand placement narrow, at least initially.



    If there isn’t a foot plate or step attached to the machine or located below the parallel bars, situate a low plyometric box, stack of plates, or aerobic steppers beneath the bars. Alternatively, you can grasp the parallel bars and jump into place.

    Once you’re atop the parallel bars with your elbows locked out, perform the following before descending:

    Inhale while simultaneously bracing the core and locking the hips into extension. If the parallel bars are high off the ground, you may keep your knees extended. If not (or if you’re freakishly tall), bend your knees, crossing one foot over the other, to keep them from hitting the ground.
    Keep the chin tucked and squeeze the shoulder blades together. This will prevent any scapular elevation or excessive shoulder extension from occurring.
    Using the handles, pull yourself down slowly, as if you’re rowing the handles to your chest. Do not drop down.
    Keep a slight forward lean. Allow your torso to “drift” away from the handles slightly. This helps balance the stress imposed on the shoulders and elbows equally because now they’ll be stacked atop each other.
    Descend to the point of a stretch, not pain. Ideally, you should feel a slight stretch of both heads of the pectoralis major as well as the anterior deltoid. You should not sink below where the elbow achieves 90 degrees of flexion or where the back of your arm is parallel with the ceiling.
    Exhale while driving with the heel of the palm to initiate the push of the anterior delts and chest. Focus on pushing the bars down and away from you as if you’re scaling a fence.
    Continue to exhale while you extend the elbows. There isn’t any need to forcefully lock out the elbows.
    Additional considerations

    It should be noted that maximal elbow extension torque doesn’t occur near full extension. Instead, it takes place when the elbow is at 90 degrees of flexion. Multi-joint pressing movements such as the dip suggest that the length of a muscle, not leverage, determines the point in the range of motion where elbow extension torque naturally occurs (1). For the bodybuilders and lifters seeking hypertrophic development of the long head of the triceps, it should be noted that the long head doesn’t possess an optimal length/tension relationship during 90 degrees of elbow flexion with minimal shoulder flexion. Instead, it occurs at close to 90 degrees of elbow flexion and full shoulder flexion.
    If you aren’t strong enough to perform dips, don’t use the platform attachment of assisted pull-up and dip machines. They don’t optimally accommodate the strength curve of the exercise. Instead, wrap bands around the handles and position yourself inside the bands. The contribution of the machine is continuous whereas the bands will provide you a boost from where you’re generally the weakest—the bottom.
    Alternatively, you may use the bands to overload the movement by wrapping them over your shoulders behind the neck.
    With regards to loading, vests are a better option if your shoulder integrity isn’t up to par. Having plates attached to a belt will actively pull you down, pushing your shoulders into extension and forcing them into internal rotation while stretching the joint capsule and forcing the upper back to round a bit more. As you get stronger, it’s best to balance the load with a vest and a belt.
    Firmly grasping the handles, which are typically thicker than barbells, will not only bolster your crushing grip but will also prevent lateral elbow pain and increase neural drive to the muscles of the rotator cuff, which dynamically stabilizes the head of the humerus allowing for smoother articulation of the shoulder joint during the movement.
    Dips should not replace bench pressing variations, which include board presses, pin presses, floor presses, and presses with variable resistance in a powerlifting training program. However, they are awesome as an accessory movement, during a deload, or as a great finisher when performed with body weight only. For bodybuilders, dips are safer when wanting to move heavy loads while training alone and may be used as a main pressing movement within one’s program temporarily or permanently.
    Dips, when performed correctly, are one of the most potent movements for developing the chest and triceps and boosting pressing strength. Adhere to the aforementioned guidelines and watch your upper body grow and your bench numbers soar.

    References

    Neumman DA (2002) Kinesiology of the Musculoskeletal System. St. Louis, MO: Mosby.


  2. Quote Originally Posted by Sean1332 View Post
    Yeahhhh squat day! Gettin myself a new squat max tomorrow.

    Your log makes me slightly motivated to kick my cardio up a notch

    So what about McD's. I ate at a Chinese buffet 2 nights in a row. I was going to go for a 3rd until I thought I'd be funny and google reviews of the place..

    What else do you throw in with your OHP day?
    This will be tomorrow, it's my only press day. It's based off of my PT schedule for the month which involved a lot of horizontal pressing already so my training reflects that and will correct any potential imbalances that could occur from a poorly programmed PT schedule and will still allow me to progress as per my own goals.

    Strict Standing Military Press
    Close Grip Press

    Complex 1
    Half Kneeling DB Over Head Press
    Dumbbell Row
    Chest Dips

    Complex 2
    Single Leg Supine Bridge
    Prone Bridge March
    Face Pulls
    Band Resisted No-Monies
    •   
       


  3. As promised my first article for this log, taken from elitefts.

    Link: http://articles.elitefts.com/trainin...ps-done-right/

    Dips Done Right

    By Joe GiandonatoPublished: January 9, 2013
    Posted in: Training
    Tags: dips, John Giandonato, pressing movements, shoulder injury, triceps development

    Aside from ass to grass squats and overhead presses, has there been an exercise as wrongly vilified as dips? Usually, dips serve as one of the great divides between the hardcore strength athletes and the folks they’d deem as the pencil-necked corrective exercise geeks.

    Bodybuilders have credited dips for armoring their chest and triceps with dense layers of muscle while some powerlifters and Strongman competitors have boosted their pressing strength by incorporating dips as assistance exercises. Taking a gander at heavily muscled male gymnasts, you’ll note their immensely developed triceps. Think they’re camping out at the cable stack at your local commercial gym performing endless sets of press-downs? Nope. Instead, they’re performing an array of dipping and pressing movements throughout their lengthy practices each day. What about folks who don’t have access to weight rooms but often have a set of parallel bars at their disposal, such as prisoners, members of our armed forces, and bodyweight extraordinaire, Hannibal the King of YouTube fame? They all share one commonality—incredible triceps development.

    Conversely, the mesh Polo shirt wearing, clipboard toting, Bosu ball bouncing, hyper analytical, pseudo physical therapist personal trainers have demonized parallel dips, arguing that they destroy the shoulder and elbow joints. While there’s some credence to their argument because parallel dips aren’t advised for individuals such as throwing athletes, those with anterior shoulder instability, and pre-existing elbow pain, they shouldn’t be entirely steered clear of, especially by healthy lifters and athletes.

    Performing dips with an extra wide grip should be avoided because they predispose the shoulder to injury by forcing it into near maximal external rotation. This is akin to bench pressing with a really wide grip. Also, performing dips with an extended range of motion in which the biceps and forearms make contact will increase rotation at the shoulder, perhaps contributing to impingement over time. Going really low also overstretches the pectoralis, increasing the likelihood of tearing it.

    Functional anatomy

    The triceps (primarily the lateral and medial heads), sternal and clavicular heads of the pectoralis major, anterior deltoid, scapulothoracic, and core musculature, all work in accord during the movement. The scapulothoracic muscles collectively stabilize the scapulae during the movement, especially as the descent is commenced. The core resists any movement, specifically lateral sway, which occurs right off the bat in lesser experienced lifters and weaker individuals or late in the set when fatigue begins to set in. The pectoralis and anterior deltoids provide the initial push at the bottom while the triceps, along with the aconeus, take over the movement when the elbow approaches 90 degrees of flexion, helping to lock the elbows out to complete the movement. The pectoralis will again be called upon if the parallel bars are spaced apart at shoulder width or if the lifter is executing the dip with a forward torso lean.

    How to properly perform dips

    Dips, like squats, deadlifts, and seemingly every other movement, can invite injury when the movement is botched. Ideally, before attempting a dip, you should be able to bang out fifty push-ups with strict form consecutively. You should also be free of any pre-existing shoulder or elbow pathology.

    First, assume a shoulder width or slightly wider than shoulder width grip on the parallel bars. Some wall mounted parallel bars flare out at the ends. Avoid grasping this part. Selectorized assisted pull-up and dip machines will typically have handles that rotate and lock into place, allowing you to go wide or narrow, depending on your preference. Flip the handles inward to keep the hand placement narrow, at least initially.



    If there isn’t a foot plate or step attached to the machine or located below the parallel bars, situate a low plyometric box, stack of plates, or aerobic steppers beneath the bars. Alternatively, you can grasp the parallel bars and jump into place.

    Once you’re atop the parallel bars with your elbows locked out, perform the following before descending:

    Inhale while simultaneously bracing the core and locking the hips into extension. If the parallel bars are high off the ground, you may keep your knees extended. If not (or if you’re freakishly tall), bend your knees, crossing one foot over the other, to keep them from hitting the ground.
    Keep the chin tucked and squeeze the shoulder blades together. This will prevent any scapular elevation or excessive shoulder extension from occurring.
    Using the handles, pull yourself down slowly, as if you’re rowing the handles to your chest. Do not drop down.
    Keep a slight forward lean. Allow your torso to “drift” away from the handles slightly. This helps balance the stress imposed on the shoulders and elbows equally because now they’ll be stacked atop each other.
    Descend to the point of a stretch, not pain. Ideally, you should feel a slight stretch of both heads of the pectoralis major as well as the anterior deltoid. You should not sink below where the elbow achieves 90 degrees of flexion or where the back of your arm is parallel with the ceiling.
    Exhale while driving with the heel of the palm to initiate the push of the anterior delts and chest. Focus on pushing the bars down and away from you as if you’re scaling a fence.
    Continue to exhale while you extend the elbows. There isn’t any need to forcefully lock out the elbows.
    Additional considerations

    It should be noted that maximal elbow extension torque doesn’t occur near full extension. Instead, it takes place when the elbow is at 90 degrees of flexion. Multi-joint pressing movements such as the dip suggest that the length of a muscle, not leverage, determines the point in the range of motion where elbow extension torque naturally occurs (1). For the bodybuilders and lifters seeking hypertrophic development of the long head of the triceps, it should be noted that the long head doesn’t possess an optimal length/tension relationship during 90 degrees of elbow flexion with minimal shoulder flexion. Instead, it occurs at close to 90 degrees of elbow flexion and full shoulder flexion.
    If you aren’t strong enough to perform dips, don’t use the platform attachment of assisted pull-up and dip machines. They don’t optimally accommodate the strength curve of the exercise. Instead, wrap bands around the handles and position yourself inside the bands. The contribution of the machine is continuous whereas the bands will provide you a boost from where you’re generally the weakest—the bottom.
    Alternatively, you may use the bands to overload the movement by wrapping them over your shoulders behind the neck.
    With regards to loading, vests are a better option if your shoulder integrity isn’t up to par. Having plates attached to a belt will actively pull you down, pushing your shoulders into extension and forcing them into internal rotation while stretching the joint capsule and forcing the upper back to round a bit more. As you get stronger, it’s best to balance the load with a vest and a belt.
    Firmly grasping the handles, which are typically thicker than barbells, will not only bolster your crushing grip but will also prevent lateral elbow pain and increase neural drive to the muscles of the rotator cuff, which dynamically stabilizes the head of the humerus allowing for smoother articulation of the shoulder joint during the movement.
    Dips should not replace bench pressing variations, which include board presses, pin presses, floor presses, and presses with variable resistance in a powerlifting training program. However, they are awesome as an accessory movement, during a deload, or as a great finisher when performed with body weight only. For bodybuilders, dips are safer when wanting to move heavy loads while training alone and may be used as a main pressing movement within one’s program temporarily or permanently.
    Dips, when performed correctly, are one of the most potent movements for developing the chest and triceps and boosting pressing strength. Adhere to the aforementioned guidelines and watch your upper body grow and your bench numbers soar.

    References

    Neumman DA (2002) Kinesiology of the Musculoskeletal System. St. Louis, MO: Mosby.

  4. Great job so far, and informative too!
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  5. Quote Originally Posted by Piston Honda View Post
    Great job so far, and informative too!
    Thanks brother.

    Hit dat dere upper body workout today, it literally whooped my @SS.

    Hittin up some golden corral post workout and headed home. Will update tonight.
    •   
       


  6. Pre Workout: 1 scoop CL White Flood (tastes so bad!), 6 Vasotropin (same as yesterday, just reachin in the stash until tomorrow)

    OH Press: Strict 1RM - 135 (was hoping for 155 but it was a grind and I needed an initial push off of the chest)
    [email protected]% 1RM - 115x3x5

    Close Grip Bench - 3x10-12
    135x10, 155x6, 135x7.5 (was hoping for 185 but my tri's were burnt out before I even got here)

    Complex 1 - Unilateral

    1/2 Kneeling DB OH Press - 2x8 per side // 40x8x2
    DB Row- 2x8 per side // 40x8, 60x8
    Chest Dips (used the machine) 2x6 per round // 90x6x2, 180x6x2 (used the machine because it's closer to the DB's, just more convenient)

    Complex 2- Unilateral

    1 Leg Bridge- 3x12 // BWx12x3 (OUCH SO SORE!)
    Prone March- 3x5 // BWx5x3
    Face Pulls- 3x12 per round // 70x12x4, 80x12x2
    BR No Monies- 3x10 per round // EH x10x6


    Looked vascular as fuark today too. Which is a shock for me because I am not particularly vascular usually. The wife pointed it out during the OH Presses, it looked awesome while doing No Monies. Hoping this continues to improve over this year.

    EH refers to my extra heavy band which, especially for no monies, really is EXTRA heavy. Will be buying a lighter band for next week. My entire body from the core down is sore from yesterday and after today I am positive that my upper body will follow suit tomorrow.

    Because I missed Monday's DL workout this week (had to do crossfit with the unit ) I will be assessing my training max this Monday and then proceeding with the workout as planned (which will blow I am sure).

    Hit up GC after my workout and got 2 steaks, some shrimp, catfish, taters, mac n cheese, green beans, mushrooms, and some jelly beans! Headed to the movies soon and will be eating again after the movie before I head to bed tonight.

  7. Will be posting more regularly in my PNI log for the next few weeks.

    Jims Creatively Titled PNI Log

  8. Quote Originally Posted by jimbuick View Post
    Today started my HT mesocycle, the focus is on TUT for hypertrophy. My weight took a shot during this field operation but I came back strong had a solid workout and flew through it. Focus was incredible, especially considering how tired I have been all day and the pump today was awesome. Sweated up a storm and beat my upper body up.

    Pre-Workout: 1.5 scoop Prodigy (Loved this amount)

    Intra: .25 scoop Prodigy, Powerade (drank my wifes powerade as well)


    12FEB2013 Upper HT 1

    Incline Press- 3x10 // 135x10, 145x9, 145x5 +2 (thought I could push it out for 10 after the set of 9 but the lowered rest killed me)

    Chest Supported DB Rear Delt Row- 3x10 // 30x7, 20x10, 25x10 (strong contraction)

    a1. WG Cable Row- 3x12 // 80x12, 90x12, 100x10
    a2. DB Bench w/ Bridge- 3x10 // 50x10, 60x10, 70x7.5

    b1. Face Pulls- 3x12 // 70x12, 80x12, 110x12 (these got easier on the second set)
    b2. Lying Tri Ext- 3x10 // 20x10, 25x10, 25x9
    b3. Ext Shoulder Rot.- 3x12 // 10x12, 20x12x2
    b4. Standing Cable Crunch- 3x12 // 60x12, 90x12, 130x12

    Felt awesome for a first day back, never have been a fan of incline bench but I think I finally figured out my groove for it today. I was pumped up today, especially in my back and traps. I felt GOOD. Will pick back up with the Paragon and rest of my staples tomorrow morning.

    Trying to get some of this GET BIG work in here, hoping to get up to 185-190 (end goal) and stay fast so I can walk on a team when I get out and go to college.

    Hit up this workout today, gonna try to start posting in here as well.

  9. subbed

  10. Apparently the crappiest 2 days in my military career lead to some awesome workouts.


    Pre-Workout: 1.5 scoops Prodigy (this is friggin awesome at 1.5 scoops)

    Intra: Butt ton of water. Like a lot.

    Trap Bar Deadlift: 3x10
    225x10, 275x10, 315x7

    Good Morning:3x10
    135x10, 185x10, 225x10 PR(had planned on doing a second of the 185 but it felt great so I upped to 225)

    a1. DB RDL: 3x12 // 30x12, 40x12, 45x12
    a2. RFE Split Squat: 3x10 // 80x10x2, 90x10

    b1. BB Hip Bridge: 3x12 // 135x12x2, 155x12
    b2. Psoas March: 3x10 // BWx10x3
    b3. Monster Walk: 3x12 // N/A (forgot my friggin band at work)
    b4. Swiss Ball Roll Out: 3x12 // BWx12x3

    Went into the gym with a lot of soreness in my knee (the bad one), normally it isn't an issue but being off of the joint support for the last 8 days and then being forced to run with the pose method at PT this morning and it is inflamed! Didn't really notice it once I got moving but I am definitely feeling the pain right now. I try to explain to them that I cannot run that way because the acute contraction of my upper leg leads to improper patellal tracking (diagnosed) and inflames the tendons and ligaments, it isn't really a fun thing.

    It also doesn't help because I'm not a SGT and if you aren't a SGT it doesn't matter what you know because you are wrong. Even though I'm the only one with any background in fitness

    As yesterday, focus and energy were awesome. Can't say much in the way of pumps (it was leg day afterall) but I felt good! Strength was there and I was moving some weight today. Thermogenic effect was definitely strengthened, I was literally dripping sweat right from the get go, relieved a lot of stress. Now I'm just hoping PT tomorrow morning isn't ridiculous because I am going to be HURTING!

  11. Had a fantastic workout. Almost wasn't going to go and was gonna use today as a recovery day but had a buddy ask me if he could try a pre workout (jack3d micro this time) and he made me feel like a bum because he was going and I was gonna sham out lol.

    After I got there I was definitely glad I went. No ridiculous PR's but the MM connection was solid and I was all kinds of pumped up. Felt friggin GREAT! Actually looked pretty beefy in my XL fear no workout T-Shirt, it was all draped off of my shoulders and chest and you could see my traps straight through it leading down to my tiny little waist. I flew through it today as well, I was just chugging along.

    Pre-Workout: 1.5 Scoop Prodigy (This is definitely the right amount for me lol)

    Intra: Water/Gatorade Powder


    14FEB Upper HT 2

    OHP- 3x10

    95x10, 95x10, 95x5 (lol what a shot to the ego, although my 1RM is only 145 )

    Pull-ups- 3x10
    BWx10, BWx7+1, BWx7+2+1(assist)

    a1. Chinese Rows- 3x12 // 45x12, 50x12, 55x12 (holy pump)
    a2. 1/2 Kneel DB OHP- 3x10 // 40x10, 45x10, 50x10 (holy lactic acid buildup lol)

    b1. Scapula Dips: 3x12 // BWx12, +20x12, +35x12
    b2. BB Curls: 3x10 // 70x9, 70x7, 60x9
    b3. DB External Rot.: 3x12 // 10x12, 20x12, 20x8
    b4. Turkish Get-up: 3x3 // 45xF (2 R, 1 L), 35x3, 35x3 (per arm)


    Felt like a straight monster on this one. Pull-ups were humbling (normally do Chins) and we did a few this morning with PT. Got a couple of nudes, I'm a terrible poser so give me a break, got one relaxed of the back and one attempt at a lat spread. I think they show some pretty good progress personally, especially considering all of the time I am being forced to undereat, undersleep, and undertrain (stupid 82nd lol)

    Shoulders rolled slightly forward Relaxed
    Attachment 74963

    Good Posture Relaxed
    Attachment 74964

    Lat Spread (I'm really bad at this lol)
    Attachment 74965

  12. Preworkout: 1.5 scoop Prodigy, 1 Cap Paragon

    Intra: water

    Front Squat: ATG 3x10
    185x10, 205x8, 195x8 (could have probably done 10 but didn't have the rack set up for me to risk failure)

    Snatch Grip RDL: 3x10
    135x10, 155x10x2 (couldn't hold it and forgot my chalk)

    a1. Split Squat: 3x12 // 90x12, 100x12
    a2. 1 leg Swiss ball curl: 3x10 // BWx10x2

    Didn't do the complex.


    Crappy day, my fuse has been short since last weeks field problem and I was about to explode at the gym. Nobody was even doing anything wrong but just having people around me was pissing me off today.

  13. No sprints today. Its snowing out here in NC, coming down pretty hard too!

    Not sure how I feel about driving in it...

  14. Stupid snow.

    Name:  ForumRunner_20130216_130828.png
Views: 48
Size:  851.0 KB
    Attached Images Attached Images  

  15. Jesus I don't know where to post......I feel that I need to reply twice!!!!!!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. Quote Originally Posted by Sean1332 View Post
    Jesus I don't know where to post......I feel that I need to reply twice!!!!!!
    Lol its like following a snags log (I think I'm subbed to 3 of his lol)

  17. Yesterday's Update:

    Pre-Workout: 1.5 Scoop Prodigy

    Intra: Idk, water or powerade or something

    Incline Press: 4x10
    115x10, 135x10, 145x10, 155x6

    CS DB RD Row: 4x10
    20x10, 25x10x2, 30x7.5

    a1. WG Cable Row: 2x15 // 90x15, 100x15
    a2. DB Bench w/ Bridge: 2x12 // 65x12, 75x8

    Complex
    Face Pulls: 3x12 // 80x12, 90x12, 110x12
    Lying Tri Ext: 3x12 // 20x12, 25x12, 30x4---25x4
    Cable External Rot: 3x12 // 20x12, 30x12, 20x12
    Standing Cable Crunch: 3x12 // 130x12, 140x12, 130x12 (tried the stack, wasn't gonna happen lol)


    This workout went great! Got a new workout partner and me and him are able to compete pretty well, he's got me on most flat presses and I have him on the Inclines and Standing. He's the reason I grabbed the 75's instead of 70's lol, he walks up after I did my first set and grabs 80's, pissing me right off lol.


    Today's Update:

    Not nearly as good as yesterday's, started late and was stressed out as I was leaving. My anniversary is coming up next month and I'm going to take my wife to the George Strait concert in Greensboro but can't find the seats I want (am debating between floor seats or just going for lower level but am not sure if floor is worth the extra $150 as I've never had floor seats). Couldn't find my chalk but my partner was waiting so I left without it, forgot my bands as well (AGAIN!)

    Pre: 1.5 Scoop Prodigy, 1 Cap Paragon

    Intra: basically nothing, was sweating like a pig too....

    Trap Bar Deadlift: 4x10
    225x10, 255x10, 275x5 (DAMN GRIP), 315x2 (AARGHH)

    Good Mornings: 4x10
    135x10, 185x10, 225x10, 155x10

    a1.DB RDL: 2x15 // 40x15
    a2. RFE Split Squat: 2x12 // 90x12

    Complex
    BB Bridge: 3x12 // 135x12, 155x12, 185x12
    Supine March: 3x12 // BWx12x3
    Monster Walk: N/A
    Swiss Ball Roll Out: 3x12 // BWx12x3

    Couldn't hold the 275 but figured "what the hell" and thought I could just reset my grip when necessary and keep going until I got the 10 on 315. I was WRONG. And unfortunately when I start focusing on my grip I lose focus and my lower back was taking too much of the load, there wasn't any rounding but it was less hip drive and more spinal extension. That's why we cut the superset short because both of our backs were cramping up HARD!

    Did a lot of air squats this morning for PT and I was a little tight just getting started but it evened out after the first set. Oh well there is always next week

  18. Had a good workout tonight. Relieved a lot of stress from this week, going to get rewound tomorrow at work but oh well.

    Wasn't able to do any speed work on Wednesday, got off work at like 2030 and had to go back in at 0530. It was dumb.

    Got off kinda late today but it was early enough to hit the gym. Got there at like 2015 and left at around 2125 (give or take), hit some McDonalds on the way home, gonna eat, shower, sleep and prepare for another long day. Hoping to make it to the gym tomorrow but I am going into the field on Tue/Wed and we are supposed to be on lockdown in the company AO all weekend (for literally no reason ), won't be back until March 10, gonna bring my TRX and continue the Paragon (just to maintain saturation and hopefully maintain some muscle with the limited food/rest/exercise).

    Pre-Workout: 1.25 Scoop Prodigy

    Intra: Water/Gatorade

    Upper HT 2

    OHP-4x10
    75x10, 95x10x2, 105x9.5 (so close lol!)

    Pull-Ups-4x10
    BWx10, BWx5+5 (lost grip, jumped back up to finish lol), BWx10, BWx6+3+1(assist)

    a1. Chinese Rows: 2x15 // 55x15, 65x15
    a2. 1/2 Kneel OHP: 2x12 // 45x12, 55x12

    Complex
    Scapula Dips: 3x12 // +25x12, +35x12, +45x12
    BB Curl: 3x12 // 60x12, 70x11, 70x6--60x2
    DB External Rotation: 3x12 // 15x12 (too much), 10x12x2
    Turkish Get-Up: 3x3 (per arm) // 30x3, N/A, N/A

    The get-ups put too much torque on my knee, it's been sore recently and these were pretty painful. Better safe than sorry when it comes to knees lol.

    Focus was good, was sweating up a storm, and strength was up (did way more than last week on most exercises). Overall I felt good, looking forward to front squatting tomorrow :happy:

    Oh yeah, forgot to mention, I get to jump into this year's JOAX. And for those that followed my AN log you all know how my last jump went....

  19. Had a great workout today, made up for yesterday's missed workout.

    Pre-Workout: 1.5 Scoop Prodigy

    Intra: water

    Front Squat: 4x10
    155x10, 185x10, 195x10, 205x10 (Felt awesome, in a painful way)

    SG RDL: 4x10
    135x10, 155x10 (strap), 185x10 (strap), 225x10 (strap)

    a1. Split Squat: 2x15 // 90x15, 120x15
    a2. Swiss Ball Ham Curl: 2x12 // N/A (no swiss ball)

    Complex
    Pull-Throughs: 3x12 // 42.5x12, 57.5x12, 72.5x12
    Side Bridge w/ Abduction: 3x12 // BWx12x3
    Wall Psoas March: 3x12 // BWx12x3
    Prone Bridge March: 3x12 // BWx12x3

    My legs are smoked out, I was rocking this one. The pump on the split squats was CRAZY, it felt good but painful. Had some cool vascularity going on in the forearms, was wearing my new "Get to da choppa" T-Shirt. Decent focus this time around, but strength was definitely up from last week. Bout to eat and watch some of the Dark Knight Rises before bed.

  20. Did Monday's workout today and will do Tuesday's tomorrow. Leaving on Tuesday for this JOAX, not supposed to be coming back until March 10 but it is rumored to be shorter because of the budget cuts.

    Anyway, had a great workout. Have a little bit of pain in that rotator cuff (infraspinatus specifically), guess I pushed it a little too hard lol. It didn't affect my workout so I'm not too worried about it.

    Pre-Workout: 1.5 Scoop Prodigy

    Intra: Water

    Incline Bench Press: 3x10
    135x10, 145x10, 155x7 (1 more than last week)

    Chest Supported RD Row: 3x10
    25x10, 30x10, 35x10 (+5lbs, +2.5 Reps over last week)

    a1. WG Cable Row: 4x12 // 90x12, 100x12, 110x12, 120x12
    a2. DB Bench w/ Bridge: 4x10 // 65x10, 70x10, 75x9.5, 75x8.5

    Complex
    Face Pulls: 2x12 // 110x12, 120x12
    Lying Tri Ext: 2x10 // 25x10, 30x8
    Ext. Shoulder Rot: 2x12 // 10x12, 30x12
    Cable Swiss Ball Crunches: 2x12 // 40x12, 60x12

    A note for the Incline Bench: My shoulders were a little fatigued today, all of my sets felt heavier than usual. I'm guessing this is from the Prone Bridge Marches yesterday, holding oneself in the front leaning rest position can get tiring if done for long enough lol. Still was able to get it for 1 more than last week so I am convinced that I am making good progress.

    Overall Notes: Vascularity is improved/improving (gets better everyday it seems) and the pump is actually growing on me. I generally have a hard time getting a pump in my pecs because they have historically been tougher to activate with bench presses. My pecs were visually pumped (incredibly noticeable) by the time this workout was over. Energy was good but I am noticing more of a focus increase most days and don't really get too much of a pick me up from this product (although I can't really say I get one from most products).

    Strength is climbing still, and most of all I am having fun. This is a good change of pace from the usual training for me, I generally spend more time developing maximal strength and don't spend a lot of time getting a pump (which I always love to have lol). Can't wait to see what kind of progress I have been making over this run (even though the field training is going to set me back a little bit).

  21. Did a little maxing on the big 3 today, wasn't really planned but my lifting partner wanted to see where we were at before going to the field.

    DL: worked to a 1RM of 330 (PR)
    BP: worked to a 1RM of 215
    BS: worked to a 1RM of 345 (PR)

    Then I went to my actual gym and did-

    Trap Bar Deadlift:
    275x7, 295x7, 315x10

    Good morning:
    135x10, 155x10, 185x10

    Called it a day and am eating now.


    Lost my mechanics when I went for 225, my elbows flared out at the bottom and I couldn't push it through. The 215 was easy but I guess I just haven't practiced the motion enough to keep my form at 95+% 1RM.

    Also, I'm no longer jumping (thank God).

  22. Quote Originally Posted by jimbuick View Post
    Going shopping later today, need to get real food for my house again.

    Back in the gym tomorrow.

    Also, I have to write a 3000 word essay because our new guy doesn't know how to stay up for 30 minutes on guard.
    Ended up going to the gym tonight lol. Couldn't wait.

    Pre: 1.5 Prodigy (hit me hard today)

    I was dragging before going so I jumped straight into 1.5, it did the trick.


    Front Squat: 4x10
    135x10, 155x10, 185x10, 205x9

    SG RDL: 4x10
    95x10, 135x9, 165x10 (S), 205x10 (S)

    Split squat: 2x15
    100x15, 100x15

    Took it a little easy today, rest was longer and the gym booted me before I could do the Complex.

  23. Didn't end up going shopping today, had to go into work because of some idiots getting a DUI last night.

    Hit the gym for the workout that is generally scheduled for Thursday, didn't do the complex again. I'm doing shortened workouts for these two days so that I can work myself back into the routine, which will begin again at week 2 (again) on Monday.

    Pre: 1 Cap Paragon, 1.5 Prodigy

    Upper HT 2 09MAR13

    OHP- 4x10
    75x10, 85x10, 95x10, 115x8--105x2

    Pull-ups- 4x10
    BWx10, x9, x9.5, x8.5

    a1. Chinese Rows: 2x15 // 55x15x2
    a2. 1/2 kneel OHP: 2x12 // 45x12x2

    Felt like I was about to vomit at the end, my conditioning is so poor right now. My strength is actually holding strong from where I was before this JOAX, which is awesome. Had a really good pump today and my vascularity was good, looking a little thicker in the chest but still not thick enough. I have a bird chest, very disproportionate in comparison to my shoulders (noticeable when in a shirt, less noticeable shirtless, or so it would seem).

    Might do some sprinting tomorrow along with a little SMR.

  24. Keep on truckin' muddertrucker
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  25. This is yesterday's update:

    11MAR13 Upper HT 1

    Pre: 1 Scoop Prodigy


    Incline Bench: 4x10
    125x10, 135x10, 145x10, 155x10 (+3 from last week)

    CS Rear Delt Row: 4x10
    25x10, 30x10, 35x10, 40x10 (+5lbs)

    a1. WG Cable Rows: 2x15 // 100x15, 110x15
    a2. DB Bench w/ Bridge: 2x12 // 70x12, 75x9.5

    Complex
    Face Pulls- 3x12 // 110x12, 120x12, 130x12
    Lying Tri Ext- 3x12 // 25x12x3
    Ext. Shoulder Rot. - 3x12 // 10x12, 20x12x2
    Standing Cable Crunch- 3x12 // 120x12, 130x12 (started with the SB crunch and I couldn't figure them out)

    Had a good workout, but for the first major time in this log I did not react well to something. I don't know if this is because my breakfast was slightly smaller or because my workout was more intense (it didn't feel like it honestly). When I was done working out I felt really weak, I was shakey, and had a bit of a chill. This started maybe five minutes afterwards and went on for just shy of an hour. I was having a hard time putting down food but that is all that was able to help. Strange because this is less caffeine than I have used for most workouts during this log, not sure what it was about really. Felt like my dad described insulin reactions, which is strange.

    Did not work out today. Will make it up tomorrow if possible. I'm jumping tomorrow and I don't like to workout before a jump (bad juju), lets hope I don't fall to my death tomorrow

  26. Been kinda quiet in here with all of the rep searches going on

    Thursday:
    Got home from work, passed out on the couch; in uniform. No workout, besides the 8 mile ruck march we did for PT. (which blew, in case you were wondering). My knee kind of popped out of place (or something) during the ruck, I popped it back when we finished. It's been bugging me on and off ever since.

    Friday: Upper HT 2 15MAR13
    Pre-Workout: 1 Scoop Prodigy

    OHP-4x10
    95x10x2, 105x10, 115x7

    Pull-ups- 4x10
    BWx10x4

    a1. Chinese Row- 2x15 // 55x15, 70x15 (PR)
    a2. 1/2 Kneel OHP- 2x12 // 45x12, 50x12


    Complex

    Scapula Dips: 3x12 // +45x12, +70x12, +90x12
    BB Curl: 3x12 // 70x12 (EZ bar), 60x12, 60x11
    DB Ext. Rot: 3x12 // 10x12x3
    Turkish Get up: 3x3 // N/A (no, knee felt bad)

    I had a headache before starting this, had it all day. Popped an Ibuprofen and headed out. Didn't have any issues afterwards. Overall was a pretty productive day, had a prett good pump, vascularity is steadily improving and weight is climbing (was 165.8 upon waking). Good workout.


    Saturday: Lower HT 2 16MAR13

    Front Squat: 4x10
    135x10, 165x10, 195x10, 225x10 (PR)

    SG RDL: 4x10
    135x10, 155x10, 185x10, 205x10

    a1. Split Squat: 2x15 // 100x15, 120x15 (PR)
    a2. Ham Curl on SB: 2x12 // BWx12x2 (gave them a go this time, had a little pain in the knee but nothing too severe)

    Complex

    Pull-Through: 3x12 // 90x12, 120x12, 150x12
    Side Bridge w/ ABD: 3x12 // BWx12x3
    Wall March: 3x12 // BWx12x3
    Prone March: 3x12 // BWx12x3

    Was strong today, hit some PR's and had some smooth lifts. Focus was good, pump was painful on some of the higher rep stuff. Got a little light headed at the end of a couple of the front squat sets. Not much knee pain, nothing severe. Will work on my SMR and that should help a little. Haven't had any issues with the shaking and feeling ill recently. I have been making sure to eat a good meal before going, I think that has helped.

    Will be headed to the gym to help coach and practice some hang cleans tomorrow. Nothing high volume or particularly taxing planned, just to work on technique.

  27. good liftin bud
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  28. Quote Originally Posted by Sean1332 View Post
    good liftin bud
    Thanks bro.

    Feeling good right now.

    The front squats are growing on me.



    Name:  IMG_2881.jpg
Views: 48
Size:  139.1 KB

  29. Lookin good man. I've been implementing them into my assistance work.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  30. Quote Originally Posted by Sean1332 View Post
    Lookin good man. I've been implementing them into my assistance work.
    The sets of 15 for split squats are ridiculous! Lol.
  •   

      
     

Similar Forum Threads

  1. Replies: 126
    Last Post: 07-16-2009, 05:49 PM
  2. Jim Tressel is a...
    By CEDeoudes59 in forum Sports Talk
    Replies: 8
    Last Post: 11-25-2006, 11:51 PM
  3. Jim Bunning is a friggin MORON!
    By oldfart in forum Politics
    Replies: 16
    Last Post: 04-17-2005, 08:21 PM
  4. letrozole....is king
    By buyb12 in forum Anabolics
    Replies: 8
    Last Post: 08-19-2003, 09:14 PM
Log in
Log in