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Sparks' Never Ending Training Log

22SEP16

Legs:

BB Back Squat:
15 X Bar
12 X 135
10 X 225
7 X 255
4 X 275
12 X 135 - Stop and Pause Halfway Up
Sled Press SS w/ RDL's:
18 X 515/18 X 135
14 X 605/12 X 225
11 X 695/6 X 315
*Sleds/Pulls Done Till Failure
Leg Curls - Concentration Style SS w/ Extensions:
25 X 40/25 X 100
17 X 70/20 X 150
10 X 100/15.5 X 200


Short, but great session today. Cut it short because my brother did something to his ACL squatting, doesn't look to be anything major as there's no visible swelling or anything. After squatting, everything else was condensed into about 20 mins. Great pump, wanted to hit some calf work but didn't want to keep him in there any longer than he had to be.
 
FireTitan HIT4ME Sparkss hairygrandpa smith_69 bighulksmash and anyone else I may be forgetting, thank you all for the well wishes and prayers you sent our way. Things are clearing up a bit and everyone is starting to get back into their normal-ish routines. I'm thankful that my wife is able to be home for our family during this time, and that I was able to come home with her. Anyone who's served in any capacity, or simply lives a great distance away from their family knows how stressful a family emergency can be, and how time sensitive trying to get back home can be as well. Thanks everyone for being patient with me on my logs I've been running, but I'm back in for the long haul now.
 
sparks2012 said:
FireTitan HIT4ME Sparkss hairygrandpa smith_69 bighulksmash and anyone else I may be forgetting, thank you all for the well wishes and prayers you sent our way. Things are clearing up a bit and everyone is starting to get back into their normal-ish routines. I'm thankful that my wife is able to be home for our family during this time, and that I was able to come home with her. Anyone who's served in any capacity, or simply lives a great distance away from their family knows how stressful a family emergency can be, and how time sensitive trying to get back home can be as well. Thanks everyone for being patient with me on my logs I've been running, but I'm back in for the long haul now.
Click to expand...

Glad to have you back in the mix brother, and yes I know how being so far away messes things up. I never had to deal with it while in the Military, but just before I went to Iraq for my 1st contract, I visited my grandfather in the nursing home(may). I told him Id see him in October when I came home for an R&R,he literally chuckled and said"i wont be here". After out hugs, I walked into the hallway and broke down. In my line of work, when someone that age tells you theyre done, they know it. Sure enough, first week in Iraq he passes, and I couldn't get back for the service. It crushed, and crushes me still. But the one thing I have, is he had dementia, and so many times Id go to visit him he didnt know me... the last time I went before Iraq, he did. So i have that. Sorry to go off on a tangent bro, but I wanted to let you know someone else here has been there. But we are all happy to have you back showing us how its done.
 
FireTitan said:
Glad to have you back in the mix brother, and yes I know how being so far away messes things up. I never had to deal with it while in the Military, but just before I went to Iraq for my 1st contract, I visited my grandfather in the nursing home(may). I told him Id see him in October when I came home for an R&R,he literally chuckled and said"i wont be here". After out hugs, I walked into the hallway and broke down. In my line of work, when someone that age tells you theyre done, they know it. Sure enough, first week in Iraq he passes, and I couldn't get back for the service. It crushed, and crushes me still. But the one thing I have, is he had dementia, and so many times Id go to visit him he didnt know me... the last time I went before Iraq, he did. So i have that. Sorry to go off on a tangent bro, but I wanted to let you know someone else here has been there. But we are all happy to have you back showing us how its done.
Click to expand...

I'm very sorry to hear that, and even more so if anything that I've said in here has made you relive any of that. I had a similar situation when I was in Korea for a short tour, saw one of my grandfathers in January while on leave, and 10 months into my tour (about 2 months before I'd see him again), he passed and it was too late into my tour to make it home for the service. It cut me pretty deep, and it still can if I let it because he was one of the best men I'd had the pleasure of knowing, but I spent a lot of time with him growing up so I have that to hold on to. It does help ease the hurt a little when you know others have been there and made it through, so as I've said many a time before, thank you to you and everyone else in the AM family that has helped out.
 
sparks2012 said:
I'm very sorry to hear that, and even more so if anything that I've said in here has made you relive any of that. I had a similar situation when I was in Korea for a short tour, saw one of my grandfathers in January while on leave, and 10 months into my tour (about 2 months before I'd see him again), he passed and it was too late into my tour to make it home for the service. It cut me pretty deep, and it still can if I let it because he was one of the best men I'd had the pleasure of knowing, but I spent a lot of time with him growing up so I have that to hold on to. It does help ease the hurt a little when you know others have been there and made it through, so as I've said many a time before, thank you to you and everyone else in the AM family that has helped out.
Click to expand...

Absolutely my friend! Holler if you need anything and keep crushing it!!
 
23SEP16

Delts/Arms:

Cable Pushdown - Cambered Bar SS w/ Face Pulls - Cambered Bar:
20 X 80/20 X 80 - W/U
15 X 120/20 X 120
12 X 150/15 X 150
Seated DB Curls SS w/ Seated DB OHP - Neutral Grip:
15 X 20's/20 X 40's - W/U
12 X 30's/15 X 55's - W/U
8 X 40's/8 X 70's
8 X 40's/6 X 80's
BB Skullcrushers SS w/ Seated Side Laterals - 10lb Plate:
15 X Bar/25 X 10lb
11 X 95/20 X 10lb
5 X 115/20 X 10lb
5 X 115/19 X 10lb
10 X 95/16 X 10lb
EZ-Bar Concentration Curls SS w/ Rear Delt Rows - EZ-Bar w/ Hyper Ext. Equipment:
16 X 65/12 X 65
11 X 65/15 X 65 - Adjusted Upper Body Position To Allow Some "Cheating"
10 X 65/14 X 65 - Adjusted Position
Delt Burnout - Rear Facing Machine OHP, AMRAP, Constant Tension:
25 X 100



25SEP16

Chest/Back:

Pull-ups SS w/ Flat Machine Press:
15 X BW/28 X 110
12 X BW/15 X 180
10 X BW/10 X 210
10 X BW/6 X 240
Decline BB Press SS w/ Horizontal Machine Row:
15 X 135/15 X 100
12 X 205/12 X 150
9 X 245/8 X 200
4 X 275/10 X 200
Incline DB Press SS w/ Meadows Rows:
10 X 75's/10 X 45+WoA
8 X 90's/15 X 45+WoA
4 X 110's//15 X 45+WoA
10 X 80's/12 X 45+WoA
Close Grip Lat Pulldowns SS w/ DB Pullovers:
20 X 100/12 X 50
15 X 150/10 X 65
12 X 190/10 X 65


Great sessions on both days. Saturday was an unforeseen rest day, ended up going to the local Oktoberfest with family. That took it out of me for the rest of that day so Saturday was a rest day. Came back feeling strong as hell today though. I stepped on the scale and I'm back up to 196 (dear god please no), I'm holding a ton of water and it's carbs galore as far as the diet goes too. I'm starting fasted cardio again tomorrow. The break from the diet and strict cardio protocol has been nice but it's definitely time to get back on track. Here a picture from after today's session. Invalid Link Removed
 
sparks2012 said:
23SEP16

Delts/Arms:

Cable Pushdown - Cambered Bar SS w/ Face Pulls - Cambered Bar:
20 X 80/20 X 80 - W/U
15 X 120/20 X 120
12 X 150/15 X 150
Seated DB Curls SS w/ Seated DB OHP - Neutral Grip:
15 X 20's/20 X 40's - W/U
12 X 30's/15 X 55's - W/U
8 X 40's/8 X 70's
8 X 40's/6 X 80's
BB Skullcrushers SS w/ Seated Side Laterals - 10lb Plate:
15 X Bar/25 X 10lb
11 X 95/20 X 10lb
5 X 115/20 X 10lb
5 X 115/19 X 10lb
10 X 95/16 X 10lb
EZ-Bar Concentration Curls SS w/ Rear Delt Rows - EZ-Bar w/ Hyper Ext. Equipment:
16 X 65/12 X 65
11 X 65/15 X 65 - Adjusted Upper Body Position To Allow Some "Cheating"
10 X 65/14 X 65 - Adjusted Position
Delt Burnout - Rear Facing Machine OHP, AMRAP, Constant Tension:
25 X 100



25SEP16

Chest/Back:

Pull-ups SS w/ Flat Machine Press:
15 X BW/28 X 110
12 X BW/15 X 180
10 X BW/10 X 210
10 X BW/6 X 240
Decline BB Press SS w/ Horizontal Machine Row:
15 X 135/15 X 100
12 X 205/12 X 150
9 X 245/8 X 200
4 X 275/10 X 200
Incline DB Press SS w/ Meadows Rows:
10 X 75's/10 X 45+WoA
8 X 90's/15 X 45+WoA
4 X 110's//15 X 45+WoA
10 X 80's/12 X 45+WoA
Close Grip Lat Pulldowns SS w/ DB Pullovers:
20 X 100/12 X 50
15 X 150/10 X 65
12 X 190/10 X 65


Great sessions on both days. Saturday was an unforeseen rest day, ended up going to the local Oktoberfest with family. That took it out of me for the rest of that day so Saturday was a rest day. Came back feeling strong as hell today though. I stepped on the scale and I'm back up to 196 (dear god please no), I'm holding a ton of water and it's carbs galore as far as the diet goes too. I'm starting fasted cardio again tomorrow. The break from the diet and strict cardio protocol has been nice but it's definitely time to get back on track. Here a picture from after today's session. Invalid Link Removed
Click to expand...

Still killin it, and Im sure your body is loving the Oktoberfest foods and drinks! I miss that. Used to go when we lived in Münich.
 
FireTitan said:
Still killin it, and Im sure your body is loving the Oktoberfest foods and drinks! I miss that. Used to go when we lived in Münich.
Click to expand...

Oh man, I loved it but my body didn't. That's for sure lol. I felt god awful the next day. Hopefully we can make it to one in Germany before our stint is up in Europe.
 
27SEP16

Delts/Arms:

Smith OHP:
18 X 135
15 X 155
10.5 X 185
9 X 205
Underhand Tri Pushdown SS w/ Wide Grip Face Pulls:
30 X 50/25 X 50
20 X 90/20 X 90
15 X 110/15 X 110
12 X 140/12 X 110
EZ-Bar Preachers SS w/ Standing DB Arnold Press:
15 X 75/10 X 40's
13 X 75/10 X 40's
9.5 X 75/8 X 40's
Face Pulls - From The Ground, Straight Bar SS w/ Close Grip Board Press:
12 X 30/6 X 225, 10 X 185 - Too Much Chest Act. w/ 225
20 X 50 - Finally Got A Good Feel/8 X 185
20 X 80/16 X 135
Cable Curls - Straight Bar SS w/ Machine Side Laterals:
15 X 90/25 X 50
13 X 120/25 X 50
9 X 140/15 X 50
18 X 100/35 X 50 - Partials Throughout Set

Highlights of this sesh was definitely the OHP and preacher curls. With the preachers I believe that it's more about how you lift the weight than how much weight you use (principle goes for any exercise really, but I find that to be more true with isolation exercises especially with side lateral raises too). With those I kept weight constant but pushed for max reps and getting the most strain on the bi's as I could get. Smith OHP let me stack on some more weight without having to worry about stability as much. Forgot how good those felt, it's always good for me to switch things up.


28SEP16

Chest/Back:

Flat BB Press SS w/ Close Grip Pulldowns:
20 X Bar/20 X 90 - W/U
20 X 135/20 X 130 -W/U
12 X 20515 X 190
6 X 245/8(+4 RP) X 210
2 X 265/8 X 230
Decline DB Press SS w/ Horizontal Machine Row - X Reps Neutral Grip, X Reps OH Grip:
12 X 80's/10 X 100, 10 X 100
10 X 100's/10 X 140, 10 X 140
9 X 100's/10 X 180, 10 X 180
Incline BB Press SS w/ Underhand Chins:
15 X 135/12 X BW
9.5 X 185/10 X BW
7 X 185/7 X BW
Lat Burnout - Unilateral Pulldowns:
30 X 100
21 X 100

Really felt under the weather today, contemplated not going but I couldn't see wasting a day with literally less than a day's dose on PH's left. I'm glad I pushed through, because I felt I moved some pretty good weight today and my pump was frickin' insane too. I truly hope that my strength will continue to rise like it has been during the rest of the PCT and even after I'm completely done. Slightly unrealistic outlook, but I think that I can at least maintain where I'm at and continue to build for a while even if it's slower than it has been the last couple weeks. Awesome workout, but now I'm beat and need to rest up for sure.
 
Still impressing me every post! Great workout and glad you forced yourself to go! And as far as Oktoberfest in Germany..... you wont regret it!! GET THERE
 
29SEP16

Legs:

Trap Bar Deads - Meadows Style:
15 X 135
10 X 225
7 X 315
3 X 405
Sled Press:
20 X 335
15 X 515
12 X 605
9 X 695
8 X 785
BB Lunges - Alternate Legs Every 5 Reps:
10 X 135
10 X 135
Leg Extensions - Toes In, Legs Turned Outward To Stimulate Outer Sweep:
30 X 150
20 X 200
12 X 200


Still felt a little sick today, so I didn't go super hard. I hit a big compound lift, targeting my weaker areas, sled press gets everything firing and pumped pretty well for me if I keep reps a little higher and rest periods shorter. Unilateral work with the lunges to keep balance and core work on par, and targeted quads more this session so I did extensions for the iso movement and called it quits. Legs were pumped as hell, and they're still leaning out too, which is weird because they're usually the last to come along and considering my diet has been off for about 2 weeks now I'm genuinely surprised. Ate a little more than usual today to try and offset any type of cold or whatever this is coming on. I guess with doing the extra outdoor work I've been doing, plus the gym sessions I've had recently kept my net cals lower than I thought. I'm feeling better since I napped before the gym and had a goo sized meal afterward.
 
FireTitan said:
Still impressing me every post! Great workout and glad you forced yourself to go! And as far as Oktoberfest in Germany..... you wont regret it!! GET THERE
Click to expand...

Thanks bud! I think I saw you're gonna be logging a PWO soon?? Be sure to tag me in, I'm always down for your logs (phrasing). As it appears to be with how my body works, the days that I force myself to go are the days where I have some of the best workouts. Truly amazing how the mind works.
 
sparks2012 said:
Thanks bud! I think I saw you're gonna be logging a PWO soon?? Be sure to tag me in, I'm always down for your logs (phrasing). As it appears to be with how my body works, the days that I force myself to go are the days where I have some of the best workouts. Truly amazing how the mind works.
Click to expand...

Yes sir, PowerMax. And I will definitely tag you in!
 
01OCT16

Delts/Arms:

Smith OHP:
20 X 135
20 X 135
15 X 185
10 X 205
4 X 235
Rope Pushdown SS w/ Cable Front Raise - V-Bar:
20 X 80/20 X 30
13 X 120/14(+3 Partials) X 50
12 X 140/11(+2 Partials) X 70
Incline DB Curls SS w/ Incline Bench Rear Delt Flyes:
15 X 20's/15 X 20's
20 X 20's/15 X 20's
10 X 30's/10 X 30's
10 X 30's/10 X 30's
BB OH Tricep Extension SS w/ Cable Rear Delt Flyes:
15 X 65/20 X 20's
15 X 65/15 X 30's
10 X 85/16 X 30's
Cable Cross Body Curls SS w/ Tricep Dips:
15 X 30's/10 X BW
13 X 40's/10 X BW
10 X 50's/10 X BW
Delt Burnout - OHP Machine:
25 X 150


Not much to note, again. Pump was great and I'm still loving the Smith OHP. After doing those my shoulders are super pumped, those will continue to be in rotation of exercise selection.
 
sparks2012 said:
01OCT16

Delts/Arms:

Smith OHP:
20 X 135
20 X 135
15 X 185
10 X 205
4 X 235
Rope Pushdown SS w/ Cable Front Raise - V-Bar:
20 X 80/20 X 30
13 X 120/14(+3 Partials) X 50
12 X 140/11(+2 Partials) X 70
Incline DB Curls SS w/ Incline Bench Rear Delt Flyes:
15 X 20's/15 X 20's
20 X 20's/15 X 20's
10 X 30's/10 X 30's
10 X 30's/10 X 30's
BB OH Tricep Extension SS w/ Cable Rear Delt Flyes:
15 X 65/20 X 20's
15 X 65/15 X 30's
10 X 85/16 X 30's
Cable Cross Body Curls SS w/ Tricep Dips:
15 X 30's/10 X BW
13 X 40's/10 X BW
10 X 50's/10 X BW
Delt Burnout - OHP Machine:
25 X 150


Not much to note, again. Pump was great and I'm still loving the Smith OHP. After doing those my shoulders are super pumped, those will continue to be in rotation of exercise selection.
Click to expand...

how could you not love anything with my name in it

lol
 
02OCT

Chest/Back:

Flat BB Press SS w/ Seated Cable Rows:
20 X Bar/20 X 100
20 X 135/20 X 150
15 X 205/15 X 200
7 X 245/15 X 200
Incline DB Press SS w/ Pull-ups:
12 X 70's/10 X BW
11 X 80's/10 X BW
8 X 90's/8 X BW
Cable Flyes SS w/ Neutral Shoulder Width Grip Pulldowns:
15 X 40 - High POS/20 X 140
15 X 40 - Med/High POS/13 X 170
15 X 40 - Low/Med POS/10 X 190
15 X 49 - Low POS/9 X 210
Bent Over BB Rows SS w/ Cable Pullovers:
15 X 135/10 X 80
12 X 155/8 X 100

Chest is getting stronger... me likey. Pumps are still there, contractions felt great. Pretty much how every session should feel lol


03OCT16

Legs:

Sumo Pulls:
12 X 135
10 X 225
6 X 315
2 X 405
1 X 405
2 X 365
BB Back Squat:
12 X 135
5 X 245
5 X 245
4 X 245
2 X 275
Sled Press:
20 X 425
15 X 605
10 X 785
Lying Hamstring Curls:
8(+2 Partials) X 120
10 X 120
12 X 120
Drop Set - 120, 100, 80, 60, 40:
7, 6, 6, 10, 12

Deads are feeling solid, same with squat. Only thing I'm worried about right now is the my left hip/left side of my lower back feels tight, and sudden movement can agitate it sometimes. Primary suspect of that is the futon I've been sleeping on since I've been back in the states, other factors include less stretching and hardly any rolling. No pain when doing the exercises, and I try and stretch the psoas as often as I remember to but my routine has been out of whack lately. Thankfully, I'll be back in my own bed com Saturday but more than likely the wife and I will pass out on the couch with the dog and Hulu running. I'll at least have the option to sleep in my own bed then I'm trying to get to the point where I can pull 405 for 5+ reps. Once I get there I'll try and make the jump to 455.


04OCT16

Delts/Arms:

Smith OHP:
25 X 135
13 X 205
7(+3 RP) X 225
7(+3 Partials) X 225
4 X 235
Face Pulls - Wide Neutral Grip, Done From Floor SS w/ Single Arm OH Cable Extensions:
20 X 30/25 X 20
25 X 50/18 X 40
20 X 70/10 X 60
20 X 70/12 X 50
Decline DB Tricep Extensions SS w/ Standing EZ-Bar Curls:
12 X 30's/10 X 95
11 X 30's/10 X 115 - Couple "Cheat" Reps
11 X 30's/8 X 115
Drop - 30's, 20's/115, 95:
9, 6/6, 8
Standing Behind-the-Neck BB Press SS w/ DB Hammer Curls:
20 X 65/15 X 35's
15 X 85/12 X 45's
12 X 105/12 X 45's
6.5 X 125/10 X 45's
Rope Pushdowns SS w/ 10lb Plate Side Laterals:
20 X 90/20 X 10's
16 X 120/20 X 10's
9 X 150/20 X 10's
Delt Burnout - Cable Rear Delt Flyes, AMRAP:
25 X 20's

Presses felt awesome today, really no shoulder issues at all and my strength on those as well as how well I fell them in the delts is blowing my mind. Hit tri's really hard today too, at least as far as having arms incorporated into another day goes. I'm leaning towards staying away from heavy side laterals, unless done on a machine. The 10lb plates for 20+ reps smokes my side delts more than enough, and I think some of my shoulder issues were stemming from trying to go too heavy on them. I'll make them harder by hitting 10-15 "normal" reps, and then use my arms extended parallel to the floor as the starting position and bring my arms almost vertical to stress those often neglected fibers.


Invalid Link Removed
Rainbow briefs update pic for the win lol. Legs still hold a good amount of separation, which makes me excited to see where I can get them to once I get home and finish this cut properly. Midsection took a hit, as was expected.
 
Rainbow briefs!!! I need those to confuse my wife, LOL!
Stop posting pics, they remind me of all my flaws, damn!
 
hairygrandpa said:
Rainbow briefs!!! I need those to confuse my wife, LOL!
Stop posting pics, they remind me of all my flaws, damn!
Click to expand...

Lol! I think they're rather funny. Imagine walking into a locker room and seeing that. AE was having a buy one get half off or something of that nature going on, and I almost always go for the off the wall designs or prints. Who else is going to see them aside from my wife? Haha.

But HG, me posting pics is the only way for me to achieve any sense of self-worth or respect. I'm a terribly demented and neurotic human being
 
sparks2012 said:
Lol! I think they're rather funny. Imagine walking into a locker room and seeing that. AE was having a buy one get half off or something of that nature going on, and I almost always go for the off the wall designs or prints. Who else is going to see them aside from my wife? Haha.

But HG, me posting pics is the only way for me to achieve any sense of self-worth or respect. I'm a terribly demented and neurotic human being
Click to expand...
I think they are cool, but meant to be seen, LOL!
I enjoy your pics but I have to make sure my wife doesn't look over my shoulder, you know?
Demented and neurotic? I would say a perfectionist! <---meant as a compliment
I would give my left nut to look like this (the left is the bigger one)!
 
Presses felt awesome today, really no shoulder issues at all and my strength on those as well as how well I fell them in the delts is blowing my mind.
Click to expand...

In case I missed it, were you taking any supps -or medication for your shoulder? What do you think made it better?
 
hairygrandpa said:
I think they are cool, but meant to be seen, LOL!
I enjoy your pics but I have to make sure my wife doesn't look over my shoulder, you know?
Demented and neurotic? I would say a perfectionist! <---meant as a compliment
I would give my left nut to look like this (the left is the bigger one)!
Click to expand...

Lmao! You know, I think as long as she saw the rainbow briefs she'd get a certain "vibe" and would become disinterested. I too consider myself a perfectionist, which is both good and bad. It tends to annoy my wife with nitpicking especially when it comes to myself; never good enough! I appreciate the kind words, but being a demented neurotic perfectionist, I don't see what you're praising hahaha.

As far as supps/meds for the shoulder, the only thing I did was continue to take my multi which has joint support compounds in it, change my exercise selection/weight used to work around bothersome movements, and try and hydrate more. With it still being pretty warm in Ohio for this time of year I'm not used to high 80's+ after being in the UK for so long.
 
sparks2012 said:
Lmao! You know, I think as long as she saw the rainbow briefs she'd get a certain "vibe" and would become disinterested. I too consider myself a perfectionist, which is both good and bad. It tends to annoy my wife with nitpicking especially when it comes to myself; never good enough! I appreciate the kind words, but being a demented neurotic perfectionist, I don't see what you're praising hahaha.

As far as supps/meds for the shoulder, the only thing I did was continue to take my multi which has joint support compounds in it, change my exercise selection/weight used to work around bothersome movements, and try and hydrate more. With it still being pretty warm in Ohio for this time of year I'm not used to high 80's+ after being in the UK for so long.
Click to expand...

Moderate weights, avoiding troublesome exercises and more hydration is a sound approach. I was hoping you found a secret weapon for us older dudes with joint problems.

The world needs way more perfectionists.
....thinking about it, we have a lot already in politics -but they all are doing things perfectly wrong, LOL.
 
sparks2012 said:
02OCT

Chest/Back:

Flat BB Press SS w/ Seated Cable Rows:
20 X Bar/20 X 100
20 X 135/20 X 150
15 X 205/15 X 200
7 X 245/15 X 200
Incline DB Press SS w/ Pull-ups:
12 X 70's/10 X BW
11 X 80's/10 X BW
8 X 90's/8 X BW
Cable Flyes SS w/ Neutral Shoulder Width Grip Pulldowns:
15 X 40 - High POS/20 X 140
15 X 40 - Med/High POS/13 X 170
15 X 40 - Low/Med POS/10 X 190
15 X 49 - Low POS/9 X 210
Bent Over BB Rows SS w/ Cable Pullovers:
15 X 135/10 X 80
12 X 155/8 X 100

Chest is getting stronger... me likey. Pumps are still there, contractions felt great. Pretty much how every session should feel lol


03OCT16

Legs:

Sumo Pulls:
12 X 135
10 X 225
6 X 315
2 X 405
1 X 405
2 X 365
BB Back Squat:
12 X 135
5 X 245
5 X 245
4 X 245
2 X 275
Sled Press:
20 X 425
15 X 605
10 X 785
Lying Hamstring Curls:
8(+2 Partials) X 120
10 X 120
12 X 120
Drop Set - 120, 100, 80, 60, 40:
7, 6, 6, 10, 12

Deads are feeling solid, same with squat. Only thing I'm worried about right now is the my left hip/left side of my lower back feels tight, and sudden movement can agitate it sometimes. Primary suspect of that is the futon I've been sleeping on since I've been back in the states, other factors include less stretching and hardly any rolling. No pain when doing the exercises, and I try and stretch the psoas as often as I remember to but my routine has been out of whack lately. Thankfully, I'll be back in my own bed com Saturday but more than likely the wife and I will pass out on the couch with the dog and Hulu running. I'll at least have the option to sleep in my own bed then I'm trying to get to the point where I can pull 405 for 5+ reps. Once I get there I'll try and make the jump to 455.


04OCT16

Delts/Arms:

Smith OHP:
25 X 135
13 X 205
7(+3 RP) X 225
7(+3 Partials) X 225
4 X 235
Face Pulls - Wide Neutral Grip, Done From Floor SS w/ Single Arm OH Cable Extensions:
20 X 30/25 X 20
25 X 50/18 X 40
20 X 70/10 X 60
20 X 70/12 X 50
Decline DB Tricep Extensions SS w/ Standing EZ-Bar Curls:
12 X 30's/10 X 95
11 X 30's/10 X 115 - Couple "Cheat" Reps
11 X 30's/8 X 115
Drop - 30's, 20's/115, 95:
9, 6/6, 8
Standing Behind-the-Neck BB Press SS w/ DB Hammer Curls:
20 X 65/15 X 35's
15 X 85/12 X 45's
12 X 105/12 X 45's
6.5 X 125/10 X 45's
Rope Pushdowns SS w/ 10lb Plate Side Laterals:
20 X 90/20 X 10's
16 X 120/20 X 10's
9 X 150/20 X 10's
Delt Burnout - Cable Rear Delt Flyes, AMRAP:
25 X 20's

Presses felt awesome today, really no shoulder issues at all and my strength on those as well as how well I fell them in the delts is blowing my mind. Hit tri's really hard today too, at least as far as having arms incorporated into another day goes. I'm leaning towards staying away from heavy side laterals, unless done on a machine. The 10lb plates for 20+ reps smokes my side delts more than enough, and I think some of my shoulder issues were stemming from trying to go too heavy on them. I'll make them harder by hitting 10-15 "normal" reps, and then use my arms extended parallel to the floor as the starting position and bring my arms almost vertical to stress those often neglected fibers.


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Rainbow briefs update pic for the win lol. Legs still hold a good amount of separation, which makes me excited to see where I can get them to once I get home and finish this cut properly. Midsection took a hit, as was expected.
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Aaaaaand now I jealous levels went up. Looking solid as h3ll and still shredded to shyt! But the shorts are bad@ss bro!! Not too many guys can get away with them!
 
hairygrandpa said:
Moderate weights, avoiding troublesome exercises and more hydration is a sound approach. I was hoping you found a secret weapon for us older dudes with joint problems.

The world needs way more perfectionists.
....thinking about it, we have a lot already in politics -but they all are doing things perfectly wrong, LOL.
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I guess the only "secret weapon" is to approach training with a balanced and longevity-minded plan. Most often though, people including myself, learn the wrong way and end up lifting dangerously and get injured at some point. Or they load too much on tendons/joints over time and wreck their body when they thought they were taxing the target muscle. As of late, if I don't feel it in the desired area, I don't do it until I fix the issue! I suppose stretching and SMR is probably a top-tier contender for longevity as well, and if you can afford to get the scraping, deep tissue, etc. work done then do that too.

As far as politics goes...don't even get me started lol. I agree 95% of them are perfectionists, but in the totally wrong aspect! Lol
 
FireTitan said:
Aaaaaand now I jealous levels went up. Looking solid as h3ll and still shredded to shyt! But the shorts are bad@ss bro!! Not too many guys can get away with them!
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Haha, man that made my night. Thanks broham! I'm looking to shred down again when we get back home, take my PT test, then plan for an awesome bulk this holiday season.
 
06OCT15
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So, I found an app that is pretty neat for logging your sessions, even has a rough estimate 1RM calculator, along with total volume lifted, etc. It's called "Strong" and the interface is pretty user-friendly. I would recommend taking 10 mins or so to familiarise yourself with the app though, as trying to get it set up while you're already at the gym takes a couple minutes and leaves you standing around looking like a tool who texts at the gym all the time lol. As you can see, pretty good weight was moved here and I'm happy that I'm still moving up on my pressing strength. 7th was a rest day, only because we flew out to Chicago in the morning and had a connecting flight to London that took us into Saturday morning. We're on our way home now, and I should be able to hit legs later today. I'm back in my routine so I'll be posting more and conversing with all you lovely mother truckers here on AM!
 
sparks2012 said:
06OCT15
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So, I found an app that is pretty neat for logging your sessions, even has a rough estimate 1RM calculator, along with total volume lifted, etc. It's called "Strong" and the interface is pretty user-friendly. I would recommend taking 10 mins or so to familiarise yourself with the app though, as trying to get it set up while you're already at the gym takes a couple minutes and leaves you standing around looking like a tool who texts at the gym all the time lol. As you can see, pretty good weight was moved here and I'm happy that I'm still moving up on my pressing strength. 7th was a rest day, only because we flew out to Chicago in the morning and had a connecting flight to London that took us into Saturday morning. We're on our way home now, and I should be able to hit legs later today. I'm back in my routine so I'll be posting more and conversing with all you lovely mother truckers here on AM!
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Stay safe man!! Im sure youll be glad to get back. LONDON! I had a 1.5 hour layover there a few years back flying from Atlanta to Dubai on the way to Iraq. Obviously didnt have much time, so the 4 of us had to move. The lines were ridiculously long, so I talked to some guy, told him we were on the way to Iraq and he pushed us through to the front. Bro, when I got through the screening area, this FINE @SS woman, their version of TSA started frisking me, asked me to walk over to the wall. The guy she was working with was like " oui! I DEW THANK SHES DIGGING ON YOU BLOKE" (my attempt at typing in a British accent). She asked me how long I was in London, told me she was getting off in a couple hours and d@mn near gave me a fricken handy through my pants as she "frisked" me. Good times. Sorry, had a bit of flashback for my own pleasure
 
safe travels and thanks for sharing that app. It looks interesting, especially the 1RM rough estimate.
 
FireTitan said:
Stay safe man!! Im sure youll be glad to get back. LONDON! I had a 1.5 hour layover there a few years back flying from Atlanta to Dubai on the way to Iraq. Obviously didnt have much time, so the 4 of us had to move. The lines were ridiculously long, so I talked to some guy, told him we were on the way to Iraq and he pushed us through to the front. Bro, when I got through the screening area, this FINE @SS woman, their version of TSA started frisking me, asked me to walk over to the wall. The guy she was working with was like " oui! I DEW THANK SHES DIGGING ON YOU BLOKE" (my attempt at typing in a British accent). She asked me how long I was in London, told me she was getting off in a couple hours and d@mn near gave me a fricken handy through my pants as she "frisked" me. Good times. Sorry, had a bit of flashback for my own pleasure
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Jeebus! Sounds like you had quite the experience at LHR, although I can't say that my trips through there have been quite as exciting lol. 75% of the time their TSA/Customs agents have been very meticulous, which is fine you know, I get the whole idea but they still treated my wife and I weird even after proving we were with the military and had orders, passports, and visas in hand. This last trip home the customs/immigration officer in Chicago sounded like she didn't believe why we were returning home...like wtf? We're both American citizens with military ID and emergency travel orders...come on man lol. I wish you to have more pleasant airport experiences than we've had for any future journeys, haha!
 
Sparkss said:
safe travels and thanks for sharing that app. It looks interesting, especially the 1RM rough estimate.
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Thanks buddy, we're tucked away back in the UK. The return trip was less stressful than the venture home. Hopefully you can have some use for the app, it's pretty neat but I've yet to finagle with it more to try and find extra uses for it. Hopefully you and your family are making it through Matthew safely and without much damage to your property...I've seen some places it has hit and it looks pretty bad.
 
sparks2012 said:
Jeebus! Sounds like you had quite the experience at LHR, although I can't say that my trips through there have been quite as exciting lol. 75% of the time their TSA/Customs agents have been very meticulous, which is fine you know, I get the whole idea but they still treated my wife and I weird even after proving we were with the military and had orders, passports, and visas in hand. This last trip home the customs/immigration officer in Chicago sounded like she didn't believe why we were returning home...like wtf? We're both American citizens with military ID and emergency travel orders...come on man lol. I wish you to have more pleasant airport experiences than we've had for any future journeys, haha!
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1 time deal Im sure. But that sucks about y'all. Military still being treated like dirt by the peeps you and I took an oath to protect. BULL***T
 
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Interesting session as it was machines or cables only, late session the free weights room was closed. So, I made due with what I had. Attempted to pre-exhaust everything by doing the stairmaster first, then hitting isolation movements right after that. I HAD to find a way to squat/pull today so the machine was a no-brainer, but the stiff leg deads on the cable machine was...different lol. I took a small box, about 1.5ft high and set it right in front of the cable. Stood on it, and used only 1/2-3/4 ROM; if I went to lockout, all tension was taken off the target muscles. It was a weird move but worked in a situation where you have no free weights available.
 
FireTitan said:
1 time deal Im sure. But that sucks about y'all. Military still being treated like dirt by the peeps you and I took an oath to protect. BULL***T
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Exactly. In a way I can understand, because anyone nowadays can have bad intentions but on the same token you would think military would get a break from that, especially in the states. Oh well, it's probably easier for them to be @$$holes to everyone.
 
Brother. You are maybe the most consistent, hard worker on AM and it shows. I really don't know what else to say in your logs. I am hoping to get close to what you are. How long do you think it will take? 6 months? Haha (6 years is probably more realistic!)
 
And members of the service NEVER get the respect they deserve. People have no clue (including me) what the members of the service actually do for others. People picture war and cant imagine that those soldiers 90% of the time (when they don't have to do horrific things most don't enjoy doing), you guys are the best of mankind embodied. People just never see the entire picture or all the small things you have to go through...God knows I only know stories second hand, but I regret not doing my part.
 
HIT4ME said:
And members of the service NEVER get the respect they deserve. People have no clue (including me) what the members of the service actually do for others. People picture war and cant imagine that those soldiers 90% of the time (when they don't have to do horrific things most don't enjoy doing), you guys are the best of mankind embodied. People just never see the entire picture or all the small things you have to go through...God knows I only know stories second hand, but I regret not doing my part.
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Ive never downed anyone for not going. Its either a hard decision, or the only decision, and the latter for me. But those comments make it worth it IMO. A LITTLE appreciation goes a long way with me. By "those" comments, I
Meant what you said HIT4ME! You know you rock with me
 
FireTitan said:
Ive never downed anyone for not going. Its either a hard decision, or the only decision, and the latter for me. But those comments make it worth it IMO. A LITTLE appreciation goes a long way with me. By "those" comments, I
Meant what you said HIT4ME! You know you rock with me
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Ditto man. You had me at hamburgers when you promised to cook on my next trip down there haha.
 
HIT4ME said:
Brother. You are maybe the most consistent, hard worker on AM and it shows. I really don't know what else to say in your logs. I am hoping to get close to what you are. How long do you think it will take? 6 months? Haha (6 years is probably more realistic!)
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HIT4ME said:
And members of the service NEVER get the respect they deserve. People have no clue (including me) what the members of the service actually do for others. People picture war and cant imagine that those soldiers 90% of the time (when they don't have to do horrific things most don't enjoy doing), you guys are the best of mankind embodied. People just never see the entire picture or all the small things you have to go through...God knows I only know stories second hand, but I regret not doing my part.
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I'm truly obliged, but there are others who have it way harder than I do in - and out of the service. But, that doesn't take away what it means when people express their gratitude. I don't know if I'm the hardest worker on here, but I certainly try and outwork myself every day. That alone is hard enough lol. There has been a fair amount of luck bestowed upon me in this journey we call fitness. I don't have the worst genetics, and I have enough time in my day to comfortably fit in everything I need to for the most part. Not to downplay anything you have said, as it is true for the majority of people not knowing an iota of what actually goes on both at home and at work, whether that's the front line or simply away from family at a "safer" destination. But people like you who express their gratitude are worth more than all the idiots who don't get it, don't want to get it, and anyone else in between. As FireTitan said, I don't look down on anyone who didn't join. It is largely true that you're in one of two boats and I set myself up to be in the latter. I knew I was joining 100% by my sophomore year of HS so I didn't bother with trying for scholarships or applying for colleges. Some people are made for "it" and I feel I was. Hell, after doing my time with the service I want to be an LEO to further protect and serve. All the horrible events involving ambushes of innocent cops hasn't swayed my decision one bit either. It's just inside some of us, and you can't knock the people who don't "have it".
 
Alright, group hug, good talk Russ.

You and Fire titan are both great people to serve others the way you do. Some people focus on stupid things, like money or possessions, but helping others is really all that matters in life ...it's the only thing that makes life complete and happy. I admire you both , for real
 
sparks2012 said:
I'm truly obliged, but there are others who have it way harder than I do in - and out of the service. But, that doesn't take away what it means when people express their gratitude. I don't know if I'm the hardest worker on here, but I certainly try and outwork myself every day. That alone is hard enough lol. There has been a fair amount of luck bestowed upon me in this journey we call fitness. I don't have the worst genetics, and I have enough time in my day to comfortably fit in everything I need to for the most part. Not to downplay anything you have said, as it is true for the majority of people not knowing an iota of what actually goes on both at home and at work, whether that's the front line or simply away from family at a "safer" destination. But people like you who express their gratitude are worth more than all the idiots who don't get it, don't want to get it, and anyone else in between. As FireTitan said, I don't look down on anyone who didn't join. It is largely true that you're in one of two boats and I set myself up to be in the latter. I knew I was joining 100% by my sophomore year of HS so I didn't bother with trying for scholarships or applying for colleges. Some people are made for "it" and I feel I was. Hell, after doing my time with the service I want to be an LEO to further protect and serve. All the horrible events involving ambushes of innocent cops hasn't swayed my decision one bit either. It's just inside some of us, and you can't knock the people who don't "have it".
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I couldn't agree with you more brother! 1 time in my life have I come down on someone that never joined. He started trying to cut me down because I was in the Navy, so I asked him when he enlisted, when he said he didnt, I gave him the go eat sh1t look and told him "then shut the fawk up until you do". Stared at him hard enough I actually saw him swallow hard and then he dropped his head and walked away. As far as LEO, good luck, Im sure you'll do well. I was raised by a Police Officer. When I told him I was glad he wasnt doing it anymore, he grunted and said he had mixed emotions and wanted to go back. Still glad hes retired. I knew at an early age as well, I was 17 and in 11th grade when I joined.
 
HIT4ME said:
Alright, group hug, good talk Russ.

You and Fire titan are both great people to serve others the way you do. Some people focus on stupid things, like money or possessions, but helping others is really all that matters in life ...it's the only thing that makes life complete and happy. I admire you both , for real
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Thanks man, but if your a law abiding citizen that takes care of his family and in the working force everyday doing your part in society, you Sir are well ahead of well over 1/2 of America!
 
FireTitan said:
Thanks man, but if your a law abiding citizen that takes care of his family and in the working force everyday doing your part in society, you Sir are well ahead of well over 1/2 of America!
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I wish the fuzz around here would see it that way when I get pulled for speeding, haha.
 
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