The road back to glory...

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  1. Jeez, almost forgot to post my chest workout.

    BB Flat Bench
    135x15
    185x12
    205x10
    225x6
    245x4

    BB Incline
    135x15
    155x10
    155x10
    185x6

    DB Flat Bench
    50x15
    70x6
    70x7
    70x6

    Tricep Rope Pulldown
    6 platesx20
    8 platesx12
    8 platesx12
    10 platesx8

    Rest on the rope pulldowns is only as long as it took my wife to do her set. So probably about 15-20 seconds.

    I'm always amazed at DB Bench. How smooth and easy the first reps are and then how suddenly my strength just disappears at a certain point.


  2. Back day log:


    Lat Pulldown:
    135x15
    150x12
    165x12
    180x9
    195x6

    Low Cable Row (in # of plates):
    12x12
    13x11
    14x10
    16x7

    DB Row:
    70x12
    80x10
    90x6

    DB Incline Curl
    20x15
    25x10
    20x12

    For DB Incline Curl I like to try switching up the angle of the incline. For the second set, I felt like I wasn't isolating my bicep enough; i.e. I didn't have enough total control ove rthe weight so for the last set I went back to 20 so I could get a better squeeze out of it.


    I think the biggest reason for the huge boost in strength is that I did this today in the morning. I don't have any work today so stress is minimal, especially since it is the start or a 3 day weekend. I got tons of sleep last night as well. I'm always fresher around midmorning. Yes I should have worked out Friday but I was beat and felt I would have gotten a really crappy workout.
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  3. BB Flat Bench
    135x15
    185x12
    225x9
    245x6
    255x4

    BB Incline
    135x15
    155x12
    185x8
    185x4 (I think I didn't wait long enough between sets here)

    DB Flat Bench
    60x15
    70x10
    80x6
    80x6

    Tricep Rope Pulldown
    6 platesx30
    7 platesx25
    7 platesx25

    You might be curious as to why I did another chest workout. The reason is because I'm changing up my workout schedule to 4/week next week. I would have done it this week but my gym was closed really early on Monday so I didn't make it. I'm going to the shore on Friday, so I only have Tues, Wed, and Thur this week to work out. I figured I'd at least switch around the muscle groups in preperation for next week.

    This week is Chest, then legs, then back.

    Next week on is Chest, Legs, off, Back, Shoulders, off, off


    EDIT: I just realised, I most definitely did 12 reps at 155 for Incline Bench. I distinctly remember squeezing out the 12th and then feebly racking it.
    Last edited by Nullifidian; 05-30-2007 at 10:08 AM.

  4. Atleast your gym was open on Monday. Mine was closed. It screwed up my entire week. Now I'm going to have to be there 4 days in a row.

  5. Ok, today was a crazy day. At the gym that is. I don't know what happened to me, but here's how my workout went.


    Squats:
    135x15
    225x15
    315x12
    365x10
    405x12

    Yes. That is correct. You read that correctly. 405 for 12 reps. Do not ask me how I still don't know. Some kind of adrenaline high hit me or something. It didn't feel like 405, but I double checked. It was 405. Last week I barely squeezed out 2 and this week I got 12. I expected to get 4 at most. When I hit 8 I figured 2 more. When I hit 10 I realised I could do more. I stopped at 12 thinking I STILL could have done more. But I racked it anyway. Then .... it caught up to me. My vision tunnelled, I gasped for air, and my knees buckled.

    I didn't black out. However I felt the common wave of intense nausea. I'm pretty good at holding down my cookies so I managed there. After the nausea though, I started to feel numb. My fingers tingled and so did my face. My hands and face went pretty numb and I felt the most intense exhaustion I've felt in a very long while. I lay down on the floor looking up at the ceiling to continue to try to catch my breath. Eventually I had to step outside for air. I'd say it took at least 15-20 minutes for me to recover.

    Then I went back in and did

    Leg Extension:
    90x20
    90x20
    90x20

    Then I was done.


    The sick part about all of this? I still feel like I could crank out more weight. My MUSCLES don't feel tired. My lungs and my brain do.


    I only did 1 thing different that I can think of. When I came home from work I immediately took my supplements (1g ALCAR, 6 Now Foods BCAA caps, 2 caps Basic Cuts, 3 caps Cissus RX) and had a basic granola bar. Then I waited. I surfed the internet and hung around for like 20 or 30 minutes or so before we headed for the gym.

    So the major changes were:

    1) Timing; longer wait time between supplements/food and going to the gym
    2) Instead of eating a full meal I just had a granola bar.


    Anyway, I'm incredibly stoked about doing this. Honestly I'm not sure I've ever done 405 for 12. I'll have to go check my old logs, but I think the most I got was 405 for 10. And that was when I was able to do 495 for 2 reps. So suffice to say this is positively incredible.

    EDIT: I looked back in my logs. I during my contest prep I managed to get 405 for 12. At that time I was also able to get 495 for 4. I was also on Tren and Test at the time. So not only is it amazing that I've regained such strength in such a short time. It's even more astounding that I've done it without being on all the AAS.

    I really don't think I'll be able to duplicate this feat next week. However I would like to try for a heavier weight next week. So if I can put up 405 for a good 8-10, I'll go for 455. Just thinking about it though makes me nervous. At that point we're talking weights well more than double my body weight. My ultimate goal though has always been to eventually get 6 plates. 585 pounds. I have never, not even once, seen someone at any gym I've ever worked out at put up 6 plates. Never. So for me to eventually be able to do that would be .... mindblowing.

    One step at a time though. Next week let's see if I can put up 4 and a half for a few reps.
    Last edited by Nullifidian; 05-30-2007 at 11:35 PM.
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  6. Lat Pulldown:
    135x15
    165x12
    180x10
    195x9
    210x6

    Low Cable Row (in # of plates):
    12x12
    14x11
    16x8
    18x5

    DB Row:
    70x12
    80x10
    90x8

    DB Incline Curl
    20x15
    25x10
    20x12

    Grip strength craps out on me. Actually I'm not even sure it's entirely grip strength and simply just finger and hand pain. On DB Row especially the heavier weights make my hands sting like a mofo. Yeah I know, stop being such a baby. The pain is distracting though and I feel like I can't get a good grip as a result.

    In the past I used to use straps, but I really want my forearms to get huge, so I'm trying to avoid using them. I suppose it's like squatting without a pad; you get used to it after a while.

  7. Yay! Chest day!

    BB Flat Bench
    135x15
    185x12
    225x11
    245x8
    265x4

    BB Incline
    135x15
    155x12
    185x9
    205x5

    DB Flat Bench
    65x15
    80x9
    95x5

    Assisted Dips
    28x15
    16x12
    0x6

    For the dips I rested only about 20 seconds between sets, hence the burnout.


    This week so far is going poorly. On Monday my wife had a migraine so when I came home from work I had to take care of her instead of going to the gym. Yeah I could have gone to the gym alone but that wouldn't have been very nice, and I'd do just about anything for her. Today I had jury duty which put me in a really foul mood since my employer doesn't reimburse me for time spent in jury duty. It's not necessarily money lost though because I'll hopefully have the opportunity to make up the day .... on the weekend


    I'm a little worried about tomorrow; leg day. For some bizarre reason, my right foot has started to hurt. It feels like the bottom of that foot, right by two of my toes feels really bruised except it isn't. That is to say it doesn't look bruised but it feels bruised. I notice it most when I'm not wearing shoes. I noticed it when I was wearing shoes at jury duty today, but not when I wore sneakers. That may change drastically though with 400+ pounds on my shoulders. Hopefully I won't feel any pain when squatting and if I do, I hope it doesn't distract me or sap any strength.



    I wonder if anyone is reading this log anymore.

    Anyway, if I remember, I'll see if I can convince my wife to bring the camera and take a video of me doing squats. I need to see if my form is good anyway, plus I'm sure folks here will appreciate it. One thing is for sure, I KNOW I don't have the endurance to do 12 at 405 and continue my workout. So past 315, I'm keeping the upper rep limit at 10. That way my lungs won't give out before I have a chance to push my strength limits.

    I'll try out 455 tomorrow. I'm not hoping for much, but if by some twist of fate I can get like 6, I might, MIGHT just see about trying 495. MAYBE. Seems like a pipedream at the moment though...

  8. video...i like video...

    don't worry, I'm following along.

  9. Keep it up Null, I'm still following along

    jecko

  10. Well, if I remember the camera and its batteries aren't dead, soon you all will see me in all my bearded glory performing squats probably to hams-parallel. I'll have my wife take a video of 405 and if I have strength, anything above that as well.I'm hoping to get 2 videos (405 and 455). I may only wind up with one though.

    One thing I've noticed with squat depth is that in order to qualify as "parallel" the larger your quads get the deeper you must go. Seems rather silly. Shouldn't the standard be "femur parallel" since what really matters is joint angle? Meh.

  11. Ok, leg day done.

    Squat:
    135x15
    225x10
    315x10
    405x10
    455x4

    ROM was ok on the 405. It was crappy IMO on the 455. Uploading videos now.

    Leg Press:
    225x20
    315x20
    495x25
    495x20

    Felt I had a good pump so I ended it there. Still don't have the endurance I want though. Getting there, but not there yet.

    EDIT: Wow it's been hours since I uploaded them now and the videos STILL aren't available yet on Youtube. Anyone know how long it takes usually before they show up?
    Last edited by Nullifidian; 06-06-2007 at 11:57 PM.

  12. Finally the videos appear on youtube!

    First video my wife didn't get such a great angle on.
    405 for 10:
    YouTube - Broadcast Yourself.


    Second video had a really good angle. My ROM was crap though.
    455 for 4:
    YouTube - Broadcast Yourself.


    EDIT: After watching the second video I noticed to my horror that my knees are drifting bigtime on the 455 set. That's probably a big contributing factor to 1) my lack of full range of motion 2) my feeling of instability and 3) my feeling like it was tougher than expected.
    Last edited by Nullifidian; 06-07-2007 at 12:04 PM.

  13. Good lifts bro.

  14. Felt really crappy today. Really stressful week so far. The tendonitis in my elbows started acting up today which really put a damper on my back workout. Started to lose strength due to it during the second exercise which is why I didn't increase the weight as much as I think I'm really capable of. Next week I'm going to start back off with deadlift. Ironically it would probably be easier on me to do so.

    Lat Pulldown:
    135x15
    165x12
    180x12
    195x10
    210x8

    Hammerstrength Row:
    90x20
    180x15
    265x12
    265x12

    I was getting a feel for the hammerstrength row, I like it better than low cable row. It feels better on my hands and I like having the chest pad there.

    Anyway, at that point my elbows were starting to really ache. I stretched them out for a few minutes and that alleviated the pain but I've been there many times before and know that's only temporary. So I cut things short and finished up with incline bicep curl.

    Incline DB Curl:
    20x15
    25x15
    25x12


    I'm going to start wearing some neoprene elbow sleeves on chest day. I'm still debating whether or not I should do shoulder day tomorrow, knowing how my elbows were today. I figure I'll probably go in and do a few sets to get a feel for things and if my elbows act up I'll end it the workout right there.

    I frackin hate tendonitis.


    Anyway, like I said, next week I'll start with deadlifts. I'll use straps on the deads so I can keep my grip for the rest of the workout. Then I'll move on to lat pulldown and then hammerstrength row. Finishing up with incline db curl as usual.

  15. You use the Hammer Strength High Row, or the Low Row?

  16. Quote Originally Posted by supersoldier View Post
    You use the Hammer Strength High Row, or the Low Row?
    It had 4 different grips on it. I took the neutral (the gripper is vertical) innermost grip (narrow), grabbed it low, and raised the seat so that it was a low row. At the same station if you wanted to you could lower the seat and take a higher grip for a high row.

    The station also has a handle to hold onto if you want to do one armed rows. I think the official name of the staiton was the "Iso Row"

    Anyway, so I suppose to answer the question, it was a low row. I did both arms at the same time.

    ROM was really good, I pulled it so that the handles went just past the chest pad.

  17. The tendonitis is in your forearm, right? Like tennis (outside) or golfer's (inside) elbow?

    I have it on both arms, golfer's elbow. Except it't way worse on the left. So I have two aircasts I use. I pretty much only wear the left arm on any workout that isn't exclusively legs.

  18. Quote Originally Posted by PumpingIron View Post
    The tendonitis is in your forearm, right? Like tennis (outside) or golfer's (inside) elbow?

    I have it on both arms, golfer's elbow. Except it't way worse on the left. So I have two aircasts I use. I pretty much only wear the left arm on any workout that isn't exclusively legs.

    Mostly golfer's but yesterday I started to get BOTH on my left and golfer's on my right. I found a way of stretching that relieves the pain for a set or two. If I don't do any sets the the pain is usually relieved for a few hours at which point it goes away on it own.

  19. Yea, I stretch my forearms intensely everyday, whether i workout or not. it sucks but it's better than getting a cortisone shot. I hate those f-ckers.

    look into aircasts and keep them relatively tight with the bubble whereever the pain is. It does help.

  20. Shoulder workout was aborted. Started off with some light dumbell presses at home to see how my elbows felt and right away they started to get a slight ache. So I said screwit and I'm giving my arms a rest. Monday is chest again.

  21. Alright, still at work right now, but workout coming up soon. Going to put those elastic cuffs on my elbows for this chest workout.

    Also, I'm going to change up my workout model. I was for the most part doing progressive loading throughout my entire workout. I'm going to change it around and do progressive loading for the first exercise followed by TUT for the proceeding exercises.

    So for chest I'll do BB flat bench progressive loading as usual. Then I'll do BB Incline with progressive loading with like a 2-0-4 tempo, and see how many reps I get and try to target 10 reps (60 seconds TUT). Then I'll do DB flat bench and once again try for a 2-0-4 tempo 10 reps. Finally dips 2-0-4 10 reps.

    I'm guessing I may lower the weight for some of the later sets. TUT kills my muscle endurance. Also because I'm not going to be stressing my nervous system as badly the way progressive loading does, I may be able to take shorter rests.

  22. Chest workout. I put on eleastic elbow cuffs, and that seemed to help immensely with y tendonitis. It sprang up briefly a couple times but the pain was minimal and went away usually only seconds later.


    BB Flat Bench, Progressive loading:
    135x15
    185x12
    225x12
    255x8
    275x3

    That last set was pretty rough. Thought I had more in me. I didn't.

    BB Incline Bench, 2-0-4 tempo TUT:
    135x10
    135x10
    135x8
    135x8

    DB Flat Bench, 2-0-4 tempo TUT:
    50x10 (felt too easy)
    60x10 (again I thought I could go higher)
    65x8 (I was wrong, strength absolutely disappeared on the 8th rep)
    65x8

    Assisted Dip, 2-0-4 tempo TUT:
    16x8
    28x8
    34x8

    Rest period between sets was 30 seconds on the dips. Because of TUT, the sets themselves took longer than the rest period.


    Overal I'd say so far I think this is pretty good. By the very end my triceps actually were beginning to cramp up. I'm absolutely fine when it comes to electrolytes which means I probably completely ran out of energy there.


    Tomorrow is legs. I will NOT be doing TUT for my legs though. No friggin way. Not on your life.

  23. Today is leg day. This evening I'll be heading to a different gym to train there. They have better squat racks, newer bars, and those plates that have holes that make them easier to grab. It was also hot as balls in there last time I went.

    However it being a newer gym, the equipment is more reliable and the floors are more even.

    Also, I'm going to bring some knee wraps for when I try 455 again. Definitely going to focus on getting a better ROM for them at that weight. Crossing my fingers hoping it all works out ok. Hopefully I'll be able to get another 4 reps at 455.

  24. Oh yeah, I'm back.

    Squats:
    135x15
    225x10
    315x10 (belt)
    405x10 (belt)
    455x6 (belt + wraps)
    495x2 (belt + wraps)

    Frock yeah. After the 6th rep on 455 I felt like I had at least another 2 in me, but I stopped there because I wanted to try for 5 plates and doing those 2 more reps would have floored me. I made sure I went real deep on the 455 squats, I didn't want a repeat of those wussy squats I did last time.

    And then I loaded up 495. I had forgotten how dang heavy that crap feels on your shoulders. I managed 1 for a clear parallel with too much trouble, and then grunted all the way through the second rep. Maybe I had a third in me, maybe I didn't but I stopped there anyway. So 2 it was. Felt really darn good managing that weight. Oh and I had also forgotten what a frackin kneesaver those wraps are. My knees didn't feel a bloody thing in any of those sets. It was all quads, hams, glutes all the way on the 455 and 495.

    Anyway after that I took a deently long break, and went to the leg press.

    45 degree Leg Press:
    315x30
    495x20
    495x20
    495x20

    Ended it there. Felt pretty good, let me tell you. Yes I did have energy for more, but I know how leg workouts can destroy me for many days later. I'm doing deadlifts on Thursday and I want energy for them.

  25. Muscle memory is a beautiful thing!
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