Restarting

[snagencyV2.0]

I HATE going to doctors office -- and I hate being sick
sorry to hear about your rugrat

 

[gymwrenchwv]

Well made it to the gym. Can't see the doc till one. Just ate. Headed out again. Workout and a few other things to post when I return.

 

[gymwrenchwv]

Gotta love free wifi at the docs. Few updates before I post my workout. Previously I mentioned elbow pain and trying to eliminate it. Tried the spider kinesiology tape and some elbow cuffs I had in my gym bag. I feel like the tape is a lil more effective as far as pain but as far as cost I'm not sure. Tri workouts are the biggest contributor so I'll continue to rotate between the two for further input. The spider tape I grabbed at gnc for 22$ for 24 bandages. The cuffs were paid for years ago so I'll way the pros and cons and be sure to post updates

 

[snagencyV2.0]

multi-tasking, FTW
fyi, PX Black has been shipped out this morning

 

[gymwrenchwv]

My workout went as follows:
Warm up
Seated ISO leg press
3x10 @ 225

Seated leg curls
3x 10 @ 120

Smith machine squats
3x10 @ 135,185,225

Workout:
Weighted dips
5x5 @ 52,62,72,72,92

Close grip smith press
5x5 @ 125 banded/chained

Rope push downs
5x5 @ 150

Overhead single db extensions
5x5 @ 65 ( elbow pain generator)

Straight bar fat grip push downs
5x5 @ 150

Decline Ez bar skull crushers
5x5 @ 50 ( elbow pain generator)

Not sure if I'm naming these right but
Standing opposing grip cable kick backs. To be more exact. Standing grabbing the cables at highest position. Left cable right hand and right cable left hand. Holding about shoulder height and kicking arms back at an angle focusing on tris
5x5 @ 55

 

[gymwrenchwv]

multi-tasking, FTW fyi, PX Black has been shipped out this morning

I'm a pretty simple guy. But I do what I can lol
As far as the supps...greatly appreciated

 

[iparatroop]

When does your elbow hurt? Any particular exercise(s)?

 

[RegisterJr]

boredom is a mofo..an idle mind is the devil's playground
I smoked cigarettes for yrs

This, for so MANY different things.

I smoked cigs a lot. Dropped them 1 year and 9 days ago. If I hadn't I have no doubt that I would have eventually died because of them.

1/4 cup quinoa
1/2 sweet potato. Plain
Some mushrooms and sugar snap peas I baked with the chicken
1 garlic cheddar biscuit

Mmm, carbs... That biscuit looks really good.

Nice updates, bro. Glad to see you're staying at it stong.

 

[gymwrenchwv]

When does your elbow hurt? Any particular exercise(s)?

Yeah the ones I put elbow pain generator are the ones that spike high pain levels.

 

[gymwrenchwv]

This, for so MANY different things. I smoked cigs a lot. Dropped them 1 year and 9 days ago. If I hadn't I have no doubt that I would have eventually died because of them. Mmm, carbs... That biscuit looks really good. Nice updates, bro. Glad to see you're staying at it stong.

Doing my best at least. Once I get my mind set I'm pretty dedicated about doing something. Plus I came across the photos of my and Dave the way I looked before. That was a real a$$ kicker in the motivation department.

 

[iparatroop]

Yeah the ones I put elbow pain generator are the ones that spike high pain levels.

Are you exceeding 90°?

 

[snagencyV2.0]

Yeah when I put my elbow in your kiester it spikes high pain levels.

Are you exceeding 90°? I know you're hitting armpit depth

:blink:

 

[gymwrenchwv]

Are you exceeding 90°?

Nope. Really trying to focus on that too cuz I know it can/ could be the issue. But on my push downs I travel full distance because I don't get the pain there

 

[snagencyV2.0]

incorrect angles/pressure applied when doing tri work, is the bane of many a lifter & his sore elbows

 

[gymwrenchwv]

Well docs done. Severe ear infection. And a touch of the common cold. Touched by who?? Satan?? When my child is sick she's the devil. But off to get meds and groceries while I'm out so I can quit dragging her around

 

[gymwrenchwv]

incorrect angles/pressure applied when doing tri work, is the bane of many a lifter & his sore elbows

I r du.. Umb. The bane??

 

[gymwrenchwv]

Finally. Some me time. Been nursing the demon. The exorcism is done lol and she's in bed. Been glued to dad all day. Bout to have some much needed dinner. Couple things I forgot to post about my workout today:

30 mins cardio
15% incline for 30 mins @ 3.5 mph

Tried to get some heat therapy in. Plan was 20 mins in the sauna but after ten i was ready to suck start a handgun so I'll have to work my time up. Don't see the point in being sedentary in the gym so every 60 seconds I did calf raises. Sets of ten. Standing on the lip of the bench to get a long range of motion

 

[gymwrenchwv]

Well a better morning than yesterday. Kiddo is like her daddy. She's a fighter. Acting 100 times better than yesterday. It's shoulder day In My rotation. A know it's a lil soon considering I did them just a few days ago. That was a messed up week for me so I hit them when I could. It'll be pretty much the same workout but lll get details and numbers posted here pwo.

 

[gymwrenchwv]

Good day to work on gettin big lol. Tried to push myself extra hard today. Focused intensely on form , mind/ muscle connection , and rhythm. All in all if say grand slam. Gonna grub then post my workout.

 

[gymwrenchwv]

Gym today went like this...
Warm up:
Standing bb shrug
3x10 @ 185

Standing neutral grip ISO shrug
3x10 @ 340

Standing cable shrugs. Individual grip , handles in each hand at lowest setting.
3x10 @ 120

Workout:
Trap bar deadlifts
5x5 @ 225

Cage press
5x5 @ 100

Horizontal press
5x5 @ 10
Dropped weight to improve form

Upright smith rows like described last week
5x5 @ 115. Banded/chained. Band res unknown
Finally weighed chains. 25x2

Seated ISO bnp
5x5 @ 185

Wide grip tbar bn pull downs w/fat grips
5x5 @ 155

Reverse seated ISO bnp
5x5 @ 135 banded. Band res unknown

Kneeling smith mill press
5x5 @ 95 chained. Chain weight 25x2

Incline Ez bar lateral raises
5x5 @ 40

Standing db ohp. Neutral/fat grip
5x5. @ 30
Dropped weight to improve form.

 

[gymwrenchwv]

I talk about doing ISO shrugs. Not sure if that's 100% accurate statement. But this is the machine I use. It's fuc$&ng ba I think.

 

[iparatroop]

Big fan of shoulder days, myself. That's a lot of direct trap work my friend.

 

[gymwrenchwv]

Big fan of shoulder days, myself. That's a lot of direct trap work my friend.

A lot or too much?? I'm trying to get the trappapotimus back out of the zoo

 

[gymwrenchwv]

With my new found path to a healthy living I try passing it on ( in secret mostly) to my child. Simple things like her sugar laden drinks I mix 50/50 with water. Try swapping things like Cheetos out for yogurt covered raisin. 100% percent fruit snacks. Simple small things like that as opposed to sugar filled , unpronounceable ingredients , and a diet high in McDonalds chicken nuggets. Am I being ridiculous and should just let her eat what she wants?? Not that she dislikes anything I give her now. But should I let it go or keep trying to instill healthy choices from a young age??

 

[gokix811]

With my new found path to a healthy living I try passing it on ( in secret mostly) to my child. Simple things like her sugar laden drinks I mix 50/50 with water. Try swapping things like Cheetos out for yogurt covered raisin. 100% percent fruit snacks. Simple small things like that as opposed to sugar filled , unpronounceable ingredients , and a diet high in McDonalds chicken nuggets. Am I being ridiculous and should just let her eat what she wants?? Not that she dislikes anything I give her now. But should I let it go or keep trying to instill healthy choices from a young age??

Healthy and balanced diet. Sounds like you're being a good role model for her.

 

[gymwrenchwv]

Woo woo I'm f$&@ing stoked. Been trying to take vids to get form advice. Never works out and my short temper makes me wanna bust my ipod. Just found a magnetic perch mount at rogue fitness. 25$. Has a magnetic base. Should be perfect for shooting vids instead of my rage through the roof lol.

 

[snagencyV2.0]

a diet high in McDonalds chicken nuggets. Am I being ridiculous???

umm, I can think of better things than mickey d nuggets

if you instill healthy habits when they are young, it is easier to maintain these as they grow and mature
isn't that the essence of parenting?
food choices should be looked at no differently than behavior choices

 

[gymwrenchwv]

umm, I can think of better things than mickey d nuggets

As can I and I do my best to keep them off the menu. But when ur two year old looks at u and says chic nuga daddy. What do u say lol. But I been doing my best to keep her diet as clean (as possible) for a kid I can. She loves hard boiled eggs. Which is a victory I think. I try to eliminate junk foods and she's pretty good about not going for junk honestly. But I'm not the only hand that feeds. She's not a lil meatball either lol. She's tall and lean for a toddler. Just was in the market of whether or not I was being ridiculous for putting that focus on a 2yr olds diet.

 

[gymwrenchwv]

umm, I can think of better things than mickey d nuggets if you instill healthy habits when they are young, it is easier to maintain these as they grow and mature isn't that the essence of parenting? food choices should be looked at no differently than behavior choices

Weird ... The bottom half of ur message didn't show up till I responded to the top part. But valid point. I never looked at it that way in relation to behavior.

 

[snagencyV2.0]

Weird ... The bottom half of ur message didn't show up till I responded to the top part. But valid point. I never looked at it that way in relation to behavior.

it was a late edit, I added it in

 

[gymwrenchwv]

Food for thought. Laugh a lil today

 

[snagencyV2.0]

I like that shirt at the bottom LOL

 

[gymwrenchwv]

I like that shirt at the bottom LOL

So did I. Found it quite funny and venue appropriate

 

[gymwrenchwv]

I like that shirt at the bottom LOL

http://www.cafepress.com/+eat_clen_tren_hard_hoodie,802057556?utm_medium=cpc&utm_term=802057556&utm_********google&utm_**********sem-cpc-product-ads&utm_content=search-pla

 

[gymwrenchwv]

http://www.spreadshirt.com/eat-clen-tren-hard-mp-hoodies-C3376A12439420

These r two links where u can pick it up lol

 

[gymwrenchwv]

Well worked out a few tricks to control the hunger some. Spaced some of my portions out over the day so if I'm hungry it's there to eat and not messing up my meal/macro plan. For my carbs I usually eat quinoa. But couscous has about the same macro content in twice the volume. And upped h2o by about 5 bottles. So that all helped a bunch. Now I'm excited to add the additional help of this Px black that's coming on top of these changes to see the outcome.

 

[snagencyV2.0]

mmmm quinoa :food:
I need to bust some out myself

 

[gymwrenchwv]

mmmm quinoa :food: I need to bust some out myself

Love quinoa. I'm so dumb though when I found out what I was eating. Been eating it for years. Always pronounced it "kweenoah". Everybody kept talking about "keenwaa" I was like man I gotta try this stuff. Prolly didn't realize the right way to say it till last year. Lmfao.... Du umb

 

[snagencyV2.0]

lol
yeah yrs ago I got into an argument with my brother over how to pronounce it..
he always called it exactly what you did, and I never said anything to him about it
one day tho, he asks me "why do you say it that way?"
so I explained, he said nah way man, and I shrugged..next time I saw him, he pulls me aside and says "dude, I guess you were right" in his aww shucks, kicking at the floor voice....he just hates me being right

 

[gymwrenchwv]

lol yeah yrs ago I got into an argument with my brother over how to pronounce it.. he always called it exactly what you did, and I never said anything to him about it one day tho, he asks me "why do you say it that way?" so I explained, he said nah way man, and I shrugged..next time I saw him, he pulls me aside and says "dude, I guess you were right" in his aww shucks, kicking at the floor voice....he just hates me being right

Lmfao

 

[gymwrenchwv]

Well back from the gym. Good day overall. Imma stuff my face hole then get my workout posted. New pics for everyone to pass judgement on Friday lol. Got body fat calipers to get some numbers to track progress. Even if they ain't exact at home I can track losses. I'll also retape neck , arms , and waist to see what if any changes have been made.

 

[gymwrenchwv]

http://youtu.be/fXyyoNHX5_Q

Def not In the circle on up to date music. Not even a big rap fan. But imma throw up a few guys I like. Check them out if ud like

 

[gymwrenchwv]

http://youtu.be/ImmSnS3abfg

 

[gymwrenchwv]

http://youtu.be/EYNcWQY5DVU

 

[gymwrenchwv]

My daily routine today
Warm up:
Squats
3x10 @ 135

Seated leg ext
3x10 @ 120

Seated/standing calf raise supersets
3x8 & 3x16
90 210

Pull ups
1x10 @ widest possible grip
1x 10 @ closest possible grip
Both sets palms facing away from body

Workout:
Standing straight bar fat grip curl
5x5 @ 80

Cross body hammer curls
5x5 @ 55

Ez bar preacher curls. Close grip
5x5 @ 70. Chained. 8lb per side

Standing hammer curls
5x5 @ 55

Snake curls. Wide grip
5x5 @ 40. Chained. 8lb per side

Standing rope/cable hammer curls
5x5 @ 130

Reverse preacher curls. Wide grip
5x5 @ 45

30 mins cardio
15% incline @ 3.5 mph

Ab and forearm curl supersets. Done in a circuit with no resting

Forearm curls/reverse fa curls
3x15-3x10 @ 12

Reverse crunches
3x25

 

[gymwrenchwv]

In regards to overdoing it last week I dropped two lifts = 10 sets. Looking better or drop more?? As far as strictly bicep sets in the routine

 

[napalm]

Methinks >200 curls = a tad too many, and by a tad I mean way too many...

 

[gymwrenchwv]

Methinks >200 curls = a tad too many, and by a tad I mean way too many...

It's only 175. Still overdoing??

 

[iparatroop]

Methinks >200 curls = a tad too many, and by a tad I mean way too many...

I honestly haven't isolated arms in quite some time. That being said, I'm not using a bbing routine either. I'm noticing growth without it, as well. I'm not against isolating arms and working them as their own muscle group, but I'd agree that >200 curls is excessive, especially when during the rest of the week you are using the same group, although in a secondary manner, through compound movements.
Different strokes for different folks, though. My preference, when doing a bb routine, is to pair back with bis, or pair bis and tris.

 

[napalm]

It's only 175. Still overdoing??

By about 125, use that energy on a compound movement.

I rarely do bicep work, however I do tricep work to help w lockout...