Glen's redemption log

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    Glen's redemption log


    Well as some of you may have noticed I was away from the forum for about 2.5 months ... i was working ridiculous hours and didn't even have time to get in the gym let alone post here (couldn't post at work)

    to cut a long story short .. i made it to the gym 12 times from June 1 until today (a whooping 5 times in july) .. i'm down to 195lbs and my once etched in stone 6 pack is now kind of outlined ... current measurements from today

    arms - 17
    forearms - 14
    waist - 31
    chest - 46
    thighs - 26
    calves - ...shut up

    the workout ... 3 sets per body part reps 8-12, 6-8, 4-6 ... weight increases each set .. 5 second negs/explosive positives

    workout a
    chest
    back width
    back thickness
    tris
    shoulders (if i feel like it

    workout b
    bis
    quads
    hams
    calves

    workouts are MWF alternating between A and B

    i wanted to go light today to get back into the swing of things .. turns out what once was light .. well its not that ****ing light anymore! haha

    chest - DB press
    95 - 9
    100 - 6
    105 - 5

    back thickness - BB rows
    225 - 10
    245 - 8
    255 - 8

    back width - reverse grip close grip pulldowns
    190 - 10
    200 - 8
    210 - 5

    tris - overhead ext
    90 - 10
    95 - 8
    105 - 8
    Last edited by glenihan; 08-07-2006 at 12:57 PM.

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    "Welcome Baaaaaaack"
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    Here's to a good Redemption!! (even though you cannot drink yours) Wish you well. I tend to fall off like that... usually 2-3 times a year.


    BTW Mullet, change your avatar back to something Mullety. That one kinda freaks me out...
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    So...what's up with calves huh? Do you wear triple socks so they look bigger? You know you can't get calf implants...I mean, all the cool guys are doing it nowadays. Also, sometimes people tape bibles to their calves while doing calf raises....it may just work...Probably not. LOL...


    But really, welcome back! What kind of split and lifting philosphy are you going off of?

    I'm about to start up DC myself. Good to see you back.
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    see above rage
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    http://anabolicminds.com/forum/power...n-beelzes.html

    there ya go shortstuff. can't see over all the new threads, i understand.
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    Quote Originally Posted by Beelzebub
    http://anabolicminds.com/forum/power...n-beelzes.html

    there ya go shortstuff. can't see over all the new threads, i understand.
    *cuffs hands to give Glen a boost*

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    Glen I've been in the same boat best of luck to ya as I'll be fighting to come back as well.
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    Its good to see a fellow bro back up n lifting! I doubt anyone noticed but i took quite a break myself from the board and liftin for about 2.5 months and would workout bout once a week or so. But ive been at it again for almost 3 months and must admit htis is the best ive looked ever.

    Ive got my intensity, my drive, and my determination back and im glad to see you have time now.

    Good luck bro and ill be followin ur redemption log!
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    GREAT to see you back buddy.

    I am in the same boat, but for a considerably longer time


    CROWLER
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    The one thing that all of us have to be reminded of is that life happens and all of this persuance of strength and size is just a far second or third or fourth priority to many things. Hang in there Crowler.

    Good luck Jminis
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    Glad to see you back bro!!! Keep it up, and your abs will be etched again.
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    Hey man...welcome back. I remember a long time ago I saw your pic and thought "I wanna look like him.....only much taller"
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    Hi glen You might be needing these:




    Technology For Life - Calf Implants
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    Good to see you back. I am still doing the the workout I stole from ya. Lovin it.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    thanks for the support fellas! except rampage and kwycke .. you two go to hell
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    This is a reminder I need to get back into going to the gym *subscribed*
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    Glad to see you back at it bro. It was a cold, lonely place here when ubiquitous was the only one flying the shaven, tanned, man-tights wearing flag of justice

    Don't worry man, as I'm sure you know your strength will return rapidly
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    8/9

    bis - straight bar curls
    115 -10
    125 - 6
    125 - 5

    quads - hack squats (some douche was using the squat rack forever)
    3 plates - 10
    4 plates - 10
    5 plates - 8

    hams - glute/ham raises
    BW - 4
    BW - 4
    BW - 4
    hard to do these without a spotter as i become a huge vag and worry i'll go too far, won't be able to support my weight, and hyper extend my knee .. oh yeah and i'm weak nowadays

    calves - seated raises
    3 plates - 12
    3 plates - 12
    3 plates - 12
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    Glad to see you posting Glenny, how did the finals/ exams finish up? Last time I talked to you, you were cramming. I am living in Costa Rica now, and life is great!
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
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    yeah i saw that in the steriods section that's great man! some buddies of mine have been down there and said it was super dope

    finals ended up well .. it was working this summer that really kept me from posting and lifting .. just not enough hours in the day
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    Ex, I'm not shaven like Glen.. But we both wear man-tights... really really tight ones...ballsquishers we like to call 'em.

    Glenihanichaun... a warm welcome to you my little student of jurisprudence. You have been missed.
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    Hey glen you mind adding what your diet is too? Im interested to see what that is as well as the workout schedule (got that from the other thread posted in here).
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    Hey Glen, lifts are lookin' good for a month off. Still strong.

    BTW, have you ever tried hitting 3x/wk on calves? I know that Layne Norton used to be stick-legs norton and he was never able to pack some mass on his legs (in his words) until he hit them 3x/wk high volume. (He's heading a forum at BodyBuilding Dungeon - Bodybuilding Pictures and Forum which is AM.com's sister site now--bobo is buying more e-real estate).

    Worth lookin' in to. I'm not gonna give beelzeboob the hints though b/c he's so big he makes me look stupid and I have to keep him down somehow So, make sure than when your calves are 20" you keep beelzeboob out of the loop.
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    diet on training days

    9am - 1 cup oats, 10 egg whites, water (blended)

    11am - 1 cup oats, 2 scoops whey (pre wo)

    1pm - 1 cup oats, 2 schoops whey (post wo)

    3pm - 2 whole wheat english muffins, 1 can chicken

    6pm - 2 whole wheat english muffins, 1 can tuna

    9pm - enough peanuts to give me 30g fat, 1/2 can chicken

    bedtime - 2 scoops casein, enough peanuts to give me 30g fat


    kwycke -- at this point i'll try anything with calves .. i'll start working them each workout for a while and see how that goes
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    If you give something like that a shot, lemme know how it goes.

    As soon as I can get my diet back on I'm gonna try 3x/wk on my triceps to see if it helps. My triceps = Glens calfs.
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    Quote Originally Posted by kwyckemynd00

    Worth lookin' in to. I'm not gonna give beelzeboob the hints though b/c he's so big he makes me look stupid and I have to keep him down somehow So, make sure than when your calves are 20" you keep beelzeboob out of the loop.
    unlawful jackass. i've tried 3x week and up to 6x a week with varying rep schemes including stretches. the only time i noticed any true difference was when i had an excessive amount of time off. i would do my usual heavy calf workout and the next day, while at home, i would throughout the day do max sets of BW calf raises on the step. i would try to total 1000 before the day was over. after a couple weeks, they had gone up 1/4". now, i'm not saying i gained 1/4" of muscle, but there was definately to be learned there. high volume, high frequency may be the way to go.
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    Good deal. I hope this is the way to go b/c i need to get these pathetic excuses for triceps growing as badly as you need to add another 1/4" to your calfs and double their size. Thx for the input
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    triceps are fun
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    Quote Originally Posted by Beelzebub
    unlawful jackass. i've tried 3x week and up to 6x a week with varying rep schemes including stretches. the only time i noticed any true difference was when i had an excessive amount of time off. i would do my usual heavy calf workout and the next day, while at home, i would throughout the day do max sets of BW calf raises on the step. i would try to total 1000 before the day was over. after a couple weeks, they had gone up 1/4". now, i'm not saying i gained 1/4" of muscle, but there was definately to be learned there. high volume, high frequency may be the way to go.
    The reason calves tend to be small is that they are predominantly slow twitch muscle fiber in most people. The best way to develop slow twitch muscle fiber is with long duration low intensity work - in the science and practice of strength training zatsiorsky talks about how elite ultraendurance athletes would do an exercise for 5-10 minutes straight in order to strengthen and develop the slow twitch red muscle fibers for their sport.
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    8/11

    chest - DB press
    95 - 10
    100 - 8
    105 - 4

    back thickness - rack deads
    405 - 8
    425 - 6

    back width - reverse grip close grip pull downs
    190 - 10
    200 - 7
    210 - 6

    tris - overhead ext.
    95 - 10
    105 - 6
    110 - 4

    overall felt stronger today which is nice, but i was disappointed with my rack deads ... and i completely forgot about training calves

    ex - what type of frequency would be best to use with the long duration low intensity work?
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    Well, that gets a bit tricky since no exact protocol is laid out. As an example, an elite soviet swimmer would do between 5 and 11 hours of low intensity training in a 2 week period, with sets of 5-10 minutes each.

    I don't think you need to go that crazy, but you might try getting a pair of strength shoes, or putting on a weight vest and walking at a steep incline or doing the step mill for 10 minutes at a time (this will let you get some good cardio in too). I would also do some higher intensity training, maybe alternate doing a higher volume of low intensity work in 5-10 minute intervals (3-5 hours over a 2 week period seems reasonable as a starting point) with lower volumes of high intensity work, then switch after 2 weeks and do half the volume of low intensity work and double the volume of high intensity work. As far as the high intensity work I'd suggest 10-12 heavy sets a week broken up over 2-3 workouts during the 2 week periods where you emphasize high intensity.

    Edit: I'd start with 10 minute sessions and focus on making them brutally hard to the point where your calves feel like they are going to die.

    Second edit: since I didn't really answer your question properly, I'd hit them every day. Slow twitch muscle fibers are tough and I'm pretty sure they can handle it.

    Hehe, I'm so glad I have big calves already
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    been out of town and haven't had a chance to update

    i also forgot my logbook so these are from memory but they should be accurate

    monday -

    bis - straight bar curls
    115 - 10
    125 - 7
    125 - 6

    quads - squats
    315 - 10
    335 - 8
    365 - 6

    hams - GHR
    BW - 8
    BW - 6
    BW - 3 .. oops lol

    calves - seated calf raises
    2 plates - did them with slow pos and negs for 2 minutes straight 3 times
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    wednesday

    chest - DB press
    100's - 10
    105's - 8
    110's - 4

    back thickness - BB rows
    245 - 9
    255 - 6
    255 - 5

    back width - wide grip pull ups
    BW - 10
    BW - 8
    BW - 7

    tris - overhead ext.
    100 - 10
    105 - 7
    105 - 6

    shoulders - hammer strength machine
    2 plates - 12
    2 plates + 25 - 6
  35. Binging on Pure ****ing Rage
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    Reps going up any easier yet Glen?
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    yeah i'm getting stronger each workout its all slowly coming back

    holy sh*t were my legs sore from squatting though .. wow haven't been that sore in a long time
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    8/21

    chest - DB press
    100 - 10
    105 - 8
    110 - 5

    back thickness - bb rows
    235 - 10
    245 - 8
    265 - 7

    back width - reverse grip close grip pulldowns
    200 - 10
    210 - 8
    220 - 6

    tris - overhead ext.
    100 - 10
    105 - 8
    110 - 6

    felt pretty strong today .. weight's already up to 202 (not that it matters much) i'll take measurements tomorrow when i'm cold
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    8/23

    bis - straight bar curls
    115 - 10
    125 - 7
    135 - 4

    quads - hack squats
    3 plates (per side)- 10
    4 plates - 12
    5 plates 10

    hamstrings - GHR
    BW - 6
    BW - 5
    BW - 4
    (i was totally drained from the hack squats)

    calves - seated calf raises
    3 plates - slow negs and positives for 1 minute x 3
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    you and those goddamn GHR's... dude, those are excruciating for me..
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    Quote Originally Posted by Ubiquitous
    you and those goddamn GHR's... dude, those are excruciating for me..
    I believe the difficulty level is directly correlated to height due to the physics of leverage.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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