Taman's accountqability/Comback log.

lukehayd said:
*fixed ;)

I had a hunting trip for two weeks and then all the Christmas travel and stuff so I'm right there with you. I'm soooo ready to get back to the gym but not looking forward to the resolutionists. Just today I picked up an 18' long 8"x10" timber at work just because I'm jonesing for the gym so much. Another guy here just shook his head.
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Got to love us hunters. I do similar things at my office but its all HVAC stuff. LMFAO
 
lukehayd said:
*fixed ;)

I had a hunting trip for two weeks and then all the Christmas travel and stuff so I'm right there with you. I'm soooo ready to get back to the gym but not looking forward to the resolutionists. Just today I picked up an 18' long 8"x10" timber at work just because I'm jonesing for the gym so much. Another guy here just shook his head.
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Thanks Luke, that misspell was not intended.
 
Ok, got off my butt and got back up on it, way past due I know.

1/20/14 Rear Chain Did not go heavy, just kind of checking the groove. Still using waves, felt good to get back at it.

DL 135x5 W/U. Waves of 3/2/1 at 185, 225, 255 all completed.

V Bar Pull down 120x10, 130x10, 140x6

RDL 155x8/8

BO BB Row 155x8/8

Back hyper extension body weight only 10/10

BO DB Row 75x8/8
 
wasme said:
Welcome back, looks like you put in some work too.. nice!
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Thank you Sir. Was trying to kind of ease my way back into it, kind of get a gauge of how much strength I have lost due to laziness. The 255 set felt good, so I think I will bump every thing by 20 next week, my form felt tight.
 
Day 2 back on Track. Chest, benching went about how I figured, loss of about 5lbs/week of sitting on my duff.

BB Flat Bench W/U with bar, 135. Waves of 3/2/1 @205/225/235, needed a bit of help with rep number 2 of the 2 rep set at 235.

Inc BB Bench 145x8, 175x6

Inc DB Press 65x8, 70'sx5

Magnum Peck Deck drop set 120x10, 100x10. 80x8, 60x10
 
Onlychevy6 said:
Yeah buddy back in the saddle again....
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and lovin' it.

Today we hit quads/delts.

I started with back squats, warm ups at 135/225, then started in on the 3/2/1 waves at 275, looked in the mirror and realized my depth sucked, so we dropped weight and pulled in the bench 185/205/225/245 Bench squat, all waves completed.

Front squat 135x5/5/5

Leg Press Sled 410x8/8

Delts:

Standing OH BB Press (8/5/3 waves) 105, 115, 125

1 Hand Corner plate BB delt press (Plate weight only)
45x12/12, 55x10/10

Standing DB Lateral raise 20'sx10/8

Face Pull 90x12, 100x10
 
1/31/14 Rear chain

Deads (Still going waves of 3/2/1) w/up @135, waves at 205, 245, 275 (275 went 2/1/0, maybe I was just a bit to gung ho)

Wide Bar Cable Pull Down 120x10, 130x8/6

RDL 155x8/6

BO BB Row 155x8/6

Body Weight Hyper extension 12/12

BO DB Row 75x8/8
 
Man, tonight sucked big time. Started out benching when my lower backed wanted to seize up. Had to roll carefully and slowly onto my side, plant my feet and stand. Once I got up right, I could bend over or even squat down with no issues. I think it had to do with setting my lower back as part of my foundation, and I really hardly "arch" at all. Oh well, worked through it.

Flat BB Bench (bar, 135 for warm ups) 205/225 (still waves of 3/2/1, the way 225 went, knew their was no point in trying higher) UGH.

Inc BB Bench 175x5/5/5

Flat DB Bench 75's x7/6

Wd Grip BB Curl 70x8/8/7

Seated Alt DB Curl 30x10/10, 10/10

Standing Hammer Curl 20x12/12
 
2/7/14 Quad focused workout

Bench Squat (warm up @135, still hitting waves of 3/2/1)
195/235/255 all waves completed

Leg press sled 460x8/8 (no hands on knees)

Left leg only leg extension 50x12, 60x8+2 forced reps (rehab work)
 
2/8/14 Delts/tris

Started with some light RC warm ups

Standing OH BB Press (3/2/1) 115/135/155 all complete, 160x2/1/1

1 H BB Corner Press 35x12/12, 60x12/12, 80x8/8

Standing DB Lat raise 20'sx10, 8

Close Grip Bench 155x8/8/8

Standing OH DB extension 25x9/9, 8/8

Straight bar cable ext 130x10,8
 
Afraid we have had a bit of an unexpected set back. Noted a bit of what appeared to be puss in my right side surgical scar. Cleaned it up with soap and water, rinsed that with a wash rage which picked up a bit of blood also. Called the surgeon's office, will no more on Monday, no lifting till at least then :(
 
taman6886 said:
Afraid we have had a bit of an unexpected set back. Noted a bit of what appeared to be puss in my right side surgical scar. Cleaned it up with soap and water, rinsed that with a wash rage which picked up a bit of blood also. Called the surgeon's office, will no more on Monday, no lifting till at least then :(
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Damn it son. NO MORE SETBACKS..... In all honesty you are an inspiration I am proud of what you have accomplished thus far and plan on sticking it out with you the entire time. I still have my goals to meet as well. After my set backs. Have new gym equipment coming tomorrow so once I get it set up I will do my first session on it to break it in. LOL....
 
taman6886 said:
Afraid we have had a bit of an unexpected set back. Noted a bit of what appeared to be puss in my right side surgical scar. Cleaned it up with soap and water, rinsed that with a wash rage which picked up a bit of blood also. Called the surgeon's office, will no more on Monday, no lifting till at least then :(
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Damn it son. NO MORE SETBACKS..... In all honesty you are an inspiration I am proud of what you have accomplished thus far and plan on sticking it out with you the entire time. I still have my goals to meet as well. After my set backs. Have new gym equipment coming tomorrow so once I get it set up I will do my first session on it to break it in. LOL....
 
Wound did not reopen, just a fungal infection. Back up on it tonight provided crisis stuff does not interfere.
 
Ok, hit it last night. Rear chain

Deads (w/u@135, stll 3/2/1). 185/225/255 all complet

V bar cable pd 120x10, 130x8/6

RDL 145x8/8

Hammer strength lat pull (plate weight only) 45/side x10, 55/side x 8

Lft leg lying leg curl (with assist from right) 30x10, rehab work)

BB row 145x8/8
 
2/20/14 Chest (Had to get a quick one in, better quick than not at all. Added bonus, had no lower back issues benching this week :) )

Flat BB Bench (w/u @ 135, still 3/2/1 waves) 185, 205, 225 all complete

Inc BB 175x7/8

Inc DB Press 65'sx10/8

Hammer Strength Decline Press (plate weight only) 90/side x6
 
taman6886 said:
...Added bonus, had no lower back issues benching this week :)...
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This is positive - has form changed (since poor form can cause issues)?

~Rosie~
 
Rosie Chee said:
This is positive - has form changed (since poor form can cause issues)?

~Rosie~
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Thanks for the input Rosie. Did not change form a bit, possible that I had just a bit if disc irritation the other week that has since resolved. However, I also must admit that I read a recent article that talked about the idea that squatting and deads do more for abs than any crunches etc and used that as an excuse to skip ab work. I reinitiated ab work earlier last week, so that may be partially responsible.
 
2/21/14 Quads and Tris - Tonight went really well. When I met with the Nurse practitioner, she stated that the Ultrasound showed a lot of ancilliary blood vessel development where my body is trying to make it's own bypass. This has strengthened my resolve this week and I think for quite some time and given me the attitude that any discomfort or even pain I feel in my left leg simply means I am creating a demand for more oxygen and blood flow that will stimulate further growth. Also means I need to get back to doing some consistent cardio for this same reason.

Bench Back Squats (w/u @ 135, still waves of 3/2/1) 195, 225, 275 Hit all reps with good depth. I had planned on going 225-255, but things went so well I had to try the 275.

Front Squat 135x8, 155x5

Leg Press Sled 500x8/6 (Those last reps really made my left thing burn)

Close Grip Bench 165x8/8/8

Standing OH 1 Hand DB Extension (really focused on going deep with these.) 30x8/8, 5/4 (l/r)

Cable Rope Tri PD drop set 110 - 90 - 60 - 40
x12, x6, x6, x10

20 Minutes Random hills on stationary bike

Nautilus Ab Crunch 110x30
 
2/22/14 Delts and Bi's

Standing OH BB Press (w/u with bar, then 3/2/1 waves) 115, 135, 155x2/2/1 on last wave

BB Corner Pivot Delt Press (Plate weight only) 55x12/12, 70x12/12

Standing DB Lat raise 20's 10/8

Nautilus OH Press Machine (neutral grip) 120x12, 140x10

Seated Alt DB Curl 30'sx12/10/10

Wide Grip BB Curl 70x6/6

Standing Hammer Curl 25x7/7, 7/7 (l/r)

Straight bar cable curl 110x6
 
taman6886 said:
Thanks for the input Rosie. Did not change form a bit, possible that I had just a bit if disc irritation the other week that has since resolved. However, I also must admit that I read a recent article that talked about the idea that squatting and deads do more for abs than any crunches etc and used that as an excuse to skip ab work. I reinitiated ab work earlier last week, so that may be partially responsible.
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Well, squats and deadlifts utilize the CORE (abs are just the front bottom half of your core), so will train abs re strength (and possibly endurance, depending on "how" you're lifting). Good that the issue was resolved though.

~Rosie~
 
2/25/14 Rear Chain

Deads (w/up @ 135, still waves of 3/2/1) 195, 235, 265 (hit all reps, no belt)

BO BB Row 155x10/10

RDL 155x8/8

Wide Grip PD (Focused on squeeze at bottom with slow return to the top) 130x10/8

Back Hyperextension 15/13 (Body weight only)

Hammer Strength Row (Plate weight only) Neutral Grip 70/side 10/10

Rehab work Lying Leg Curl 20x8 with left leg only, then 10 with both

Hanging Bent Knee Leg Raise x10
 
2/27/14 Chest (Had to hit it quick and hard tonight, limited time)

Flat BB Bench (w/u bar/135, still waves of 3/2/1) 190, 210, 230 All Reps completed

Inc BB Bench 185x4/4 (Bit to big of a jump)

Flat DB Press 85'sx6/6

Hammer Strength Decline Press Machine 100/side (Plate weight only)x10
 
I like being able to hit it quick and hard.........wait, what?

My hours at work got bumped so now I'm no longer able to hit it quick and hard at the gym. Everybody is in the gym when I get there now. I miss 8 hr days for a few reasons but I do like the difference on the pay check!

Keep it up T3!
 
2/28/14 Quad focused leg work, tri's

Bench Squat (w/u@ bar, 135, still waves of 3/2/1) 205, 245,285 (The first set at 285 was a bit, uhm, scary. Hit rep 1 ok, rep 2 kind of became a bit unbalanced but kept it together by leaning into the front of the rack, stuck at the bottom on rep 3.) 225x5, no bench, tried to go even deeper.

Front Squat 160x5

Leg Press Sled 520x10/5+3 assisted reps

Close Grip Bench 175x8/8/8

EX Crushers 85x8/8 (been long time since I have done these)

Underhand Cable Tri PD - 130x12/10

Ball Crunches -2 sets of 30

22 minutes of Random Hills cardio

Really getting the feel that I have finally found my groove again as far as determination and discipline.
 
wasme said:
SOlid workout right there! Careful you don't mess your lower back getting off balance in the squat.
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Aye, it definitely gave me an adrenalin rush.

3/1/14 Delts/Bi's

Standing OH BB Press (left shoulder is a bit tender, so I lightened up a bit, want waves of 8/5/3)
105, 125, 134 (7/5/3 on lest set of waves)

1H Corner Pivot Plate Barbell Ext (Plate Weight Only) 80x8/8, 7/7 (l/r)

Seated Arnold DB Press 35x8/8

Hammer Strength OH Military Press Machine 45/side 10/8

Cable Lat. Raise 30x8/8 (l/r)

Seated Alt DB Curl 0x12/12, 8/8, 8/8 (l/r)

Standing Wide Grip BB Curl 70x8/8

Cross Body Hammer Curls 20x10/10, 10/10 (l/r)

Straight Bar Cable Curl Drop set 110x8, 80x6, 60x6
 
taman6886 said:
Thanks Brother. Unfortunately, another rough day with the crisis work, am almost resigned to a a Tuesday/Thursda/Friday/Saturday lifting schedule.
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As long as your training that is all that matters. Have you been doing your own thing or are you following a certain training regimen?
 
Onlychevy6 said:
As long as your training that is all that matters. Have you been doing your own thing or are you following a certain training regimen?
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Kind of my own thing with wave-ladder training centered on compound movements plus supplementals.
 
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