The road back to glory...
05-21-2007 10:29 PM
GXR = Glucophase XR by Designer Supplements.
So leg day today. Again. Started much the same as last time...
Yes, same weights and reps. However this time that 365 wasn't to failure. I felt like a had a decent amount of energy left after 8 reps so I decided to save that energy for a final set:
WOW was that tough. Had a spot just to be safe and almost needed it too. Only barely got that second rep up. Holy crap.
Once I had done the heavy stuff I figured I'd finish off with a good pump so I did 3 sets on a plate loaded leg extension
Unilateral Platedloaded Leg Extension
45 (for each leg) x15
Short rest periods on those last exercises to try to burn myself out. Worked really well; I had trouble walking to the car.
Once I can manage to get 405 for about 6, I'll drop the 275 set. I always ramp up from really low weights because I need extra warmup for squats or I wind up not being able to reach my full strength potential in a workout. Plus my hips get messed up when I don't ramp up like that.
One problem with today was I had a terrible weekend. I visited my brother in NYC, and of course we drank. We stayed up till around 4AM on Saturday night and then I went out to eat for brunch with my mom and my borther on Sunday. With all the travel, bad food, beer, lack of sleep, I was completely wiped out. To top it off, I forgot to marinade the chicken so I had crap food for dinner before going to the gym tonight. Next Monday will be very different.
Schedule-wise I'm not yet ready for 4 times a week. For one thing I can't start the week with legs when I do 4 workouts a week, it would make Tuesday's workout suck. Here's what my 4 workout days a week schedule would be:
Saturday and Sunday: Off
That would leave 3 days between chest and shoulders, and the day after legs would be a rest day. 2 days of rest between shoulders and chest again, but those 2 days would be rest days so there'd be more recovery.
I'm thinking workouts would be as follows:
whatever else I have energy for
4xBB Row (my wife will just have to wait)
4xLow Cable Row
3x Incline DB Curl
4xSeated Smith Military Press
4xHammerstrength Shoulder Press
4xSeated DB Shoulder Press
3xDB Lateral Raise
Not ready for Deadlift yet.
As for BB Military Press, every time I do those I screw up my back. Every time. I just simply can't do them sitting perfect straight; I have to have a very slight recline.
05-23-2007 01:00 AM
sounds like you are arching your back on the militaries.. .very dangerous. Are you saying you can get away with the backrest reclining a little? If so, that is better than nothing, but I'm sure you know you have to concentrate on keeping your body tight. Squeeze the bar hard, this may sound stupid but it actually seems to make the body tighter when doing so.
05-23-2007 08:52 AM
Originally Posted by Ubiquitous
The problem with militaries is if I'm sitting straight up, the bar won't go straight up. In order to lift my arms over my head my back arches. Total lack of flexibility. It might have to do with a 3rd degree collarbone seperation I had a number of years back that the lazyass doctor at Morristown Hospital said I didn't need surgery for (but I did).
05-23-2007 08:58 AM
Honestly, the only way you can do military presses without arching your back at all is behind the head. And I personally don't recomend them because of the stress it puts on your rotator cuff. That isn't to say I don't do them, but when I do it's a much lower weight and a lot more concentration on flexing the muscle throughout the movement.
05-23-2007 09:15 AM
Originally Posted by PumpingIron
Actually I've been thinking about incorporating them. Yes at a very very light weight. But my shoulders have ALWAYS lagged behind everything else and I'm kind of sick of that.
05-24-2007 08:43 PM
Jeez, almost forgot to post my chest workout.
BB Flat Bench
DB Flat Bench
Tricep Rope Pulldown
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.
05-26-2007 11:20 AM
Back day log:
Low Cable Row (in # of plates):
DB Incline Curl
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.
05-29-2007 09:23 PM
BB Flat Bench
185x4 (I think I didn't wait long enough between sets here)
DB Flat Bench
Tricep Rope Pulldown
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 08:08 AM.
05-30-2007 06:32 AM
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.
05-30-2007 07:56 PM
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.
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
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 09:35 PM.
05-31-2007 07:40 PM
Low Cable Row (in # of plates):
DB Incline Curl
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.
06-05-2007 07:57 PM
Yay! Chest day!
BB Flat Bench
DB Flat Bench
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...
06-06-2007 07:20 AM
video...i like video...
don't worry, I'm following along.
06-06-2007 09:28 AM
Keep it up Null, I'm still following along
06-06-2007 01:14 PM
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.
06-06-2007 08:02 PM
Ok, leg day done.
ROM was ok on the 405. It was crappy IMO on the 455. Uploading videos now.
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 09:57 PM.
06-07-2007 07:59 AM
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 10:04 AM.
06-07-2007 05:21 PM
06-07-2007 10:21 PM
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.
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:
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.
06-07-2007 10:25 PM
She thinks my traps'rrrr sexy!
You use the Hammer Strength High Row, or the Low Row?
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