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Gains featuring Randoja

True, we all want PRs but the effort is what matters. Tear it down and build it back up stronger.
 
AZMIDLYF said:
True, we all want PRs but the effort is what matters. Tear it down and build it back up stronger.
Click to expand...

^^^This

You will get it bro!
 
10-22 Cycle 3 Week 1 OHP

Mil Press 5@45--5@95--5@110--8@125
BBB 5x10@75
BB Row 12@165--2x12@170
Lat Pull 12@150--2x12@160

Solid workout today, I made some slight adjustments to my grip and form for press. I'm trying to keep my elbows more forward and emulate a standing technique. With the change in form it definitely made the exercise more challenging. I'm happy to tie my PR for reps at this weight. I also definitely felt a lot more front delt activation. 1.5 Scoops of condense was great today, kept me going strong the whole workout and I was able to add some weight to rows and lat pulls. Grip felt really strong as well. I'm hoping to be able to switch out lat pulls for pull ups within the next 1-2 cycles, and then on to weighted pull ups.

[video=youtube;zu-yaB8WK2E]http://www.youtube.com/watch?v=zu-yaB8WK2E[/video]
 
10-23 Cycle 3 Week 1 Deadlift

DL 5@45--5@135--4@225--5@280--5@320--8@365
BBB 5x10@215
Weighted Dips 4x10@+60--9@+60

Another disappointing deadlift day. I'm not making progress and my back is getting worse, I wanted to quit after the first set of BBB. I couldn't even hold form. Might have to switch my routine for a bit and try to recoup. Good pumps from the Condense today, dips went pretty good.

[video=youtube;HE5lg0W0kM0]http://www.youtube.com/watch?v=HE5lg0W0kM0[/video]
 
Where is the weak spot Doja?
 
Doesn't sound good at all. Only one side hurting huh? Obviously if it's inflamed then ice and nsaids to bring that down. Stretching is always important. Do you notice one hamstring being tighter than the other when stretching? Otherwise, I would work on unilateral strengthening for the lower back/glutes area. See if one side is weaker than the other. Just some ideas to ponder Doja.
 
AZMIDLYF said:
Doesn't sound good at all. Only one side hurting huh? Obviously if it's inflamed then ice and nsaids to bring that down. Stretching is always important. Do you notice one hamstring being tighter than the other when stretching? Otherwise, I would work on unilateral strengthening for the lower back/glutes area. See if one side is weaker than the other. Just some ideas to ponder Doja.
Click to expand...

Yeah it's from an attempt at 475 on deadlift before I started 5/3/1 I felt something give, and it hurt for a few days, and ever since, that side always gets tight and inflamed. It's in the exact spot that I felt it every time. I thought it was getting better for awhile but it's been too long to continue this way. I need to let it heal fully. I think my poor deadlift form is aggravating it. Cause even on the days where my form looks like snap city its always the left side in that spot. Right side always feels strong and ready for more, even when I really irritate the left side.
 
It's a confusing ass injury too man, like right now my back doesn't hurt it isn't inflamed I can bend and move fine. But it feels weird a little bit, like I'm aware of it all the time but no real discomfort. Then as soon as I start getting into squats or deads it's like it just gets exhausted or something and it's extremely noticeable. But it doesn't even last that long like 30 minutes max. It sucks but I think if I just take it easy on my back for a month, or maybe 2, that it can heal. I would think a serious problem that needed surgery would be causing legit amounts of pain around the clock. I mean, I'm not a doctor, but I did stay at a holiday inn express last night.
 
Have you ever tried a chiropractor before?
 
This is a great example of adjusting your hips Doja. I recommend getting a nice sweat going first so you are loose. You should hopefully hear some good pops when doing these. The important part is to really relax when doing it.



Let me know what goes if you try it.
 
Good vid, I tried it and got some legit pops, but I don't know if it fixed my problem. Will have to see how I feel tomorrow.
 
10-25 Cycle 3 Week 2 Bench

Bench 5@45--5@135--3@170--3@190--6@215
BBB 5x10@120
DB Lateral Raise 3x12@20
BB Curl 12@80--6@80--15@50

Nice workout today, pretty sure that's a PR on the money set. Accessory work went well, the 15@50 at the end of curls felt pretty good. 1.5 Scoops of Condense had me pumped up.

[video=youtube;RKQlhO_s90E]http://www.youtube.com/watch?v=RKQlhO_s90E&feature=youtu.be[/video]

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Progress pic from today for a new log.
 
I know when my legs got stiff and lower back didn't feel right the best thing I did was crazy high rep sets with like no weight. Just basically going through the motions with the muscle filling it with blood. Moving and stretching it from every angle. Constantly giving it stimulus however very light and controlled motion.

Possibly give that a shot. You definitely gotta take care of it quick. Otherwise your just gonna have a nagging injury that's gonna get worse and more frustrating.
 
10-26 Legs

Leg Press 8@1pps--8@2pps--8@3pps--6@4pps--6@5pps--2x4@6pps--20@3pps
Leg Extension 8@165--8@180--6@195--6@210--4@225--4@240--5@255
Laying Hamstring Curl 8@90--6@110--4@130--10@90
Seated Calf Raise 20@90--20@180--3x20@270

Trying to keep from taxing my back today, but leg press kinda made it sore today. I think I was bringing it too far down and using my back, I'll either have to fix that or just use the machines for a couple weeks. Felt like I got some decent leg work in though. It's been a while since I've done any of these exercises and I was surprised at how much more weight I can do on them. I actually used the whole stack on leg extension.
 
Laying hamstring curls killed me. If I do them now its with a real low weight to stretch them out more than anything. Felt like my knees were getting strained doing them too. Maybe I'm just an idiot!
 
Invalid Link Removed

The last month has been in this log. Have a few workouts before my next log starts that will be in here.

From today:

12-3 Cycle 4, Week 3, Bench

Bench 5@45--5@135--5@185--3@210--6@230 PR
BBB 3x10@120--2x10@140
DB Lat Raise [email protected]
BB Curl 2x8@80--10@60
Cable Flys 10@40--2x10@50
V-bar pushdown 3x10@80

Another big bench PR today, I worked out with one of my bros today and it was so nice. Had a spotter and everything plus his gym is actually nicer than mine, there is a deadlift weight change thing, bumper plates, big colored oly plates, they are all round too which is what I need for getting back into the deadlift. So I'm gonna switch gyms tomorrow so that I can train with a partner all the time. I'm really happy to have him around, he weighs a good 10lbs more than me and is leaner, also has about 20lbs and 2 reps over me on the big 4. It's definitely gonna push me that much more having him right ahead of me. He hit 240x 8,8,6 today. This log is about to have 2x the vids lol.
 
Great job on those PRs!

Hardcore Purus Labs Rep.
-Mobile Device Posting.
 
Nice bench PR bro! I know how nice it is to have a stronger lifting partner and how much positive mental effect that can have. Hope you enjoy the Anabeta, just finished up my stack with endosurge and it was a nice run!
 
y0lked said:
Nice bench PR bro! I know how nice it is to have a stronger lifting partner and how much positive mental effect that can have. Hope you enjoy the Anabeta, just finished up my stack with endosurge and it was a nice run!
Click to expand...

Thanks man, just finished it up. That or ABE is always a fav of mine.
 
y0lked said:
Oh nice, what were the final results? I gained a ton of strength on it and noticed an increase in recovery speed and well being.
Click to expand...

I just got hella fat, I got sick for like 9 days where I wasn't lifting, so in an effort to not lose any gains I ate everything I could find. Made nice strength gains on bench though, still taking it easy on my back from squats and deadlifts, so my lifting is pretty one dimensional right now. Mostly upper body.
 
Randoja said:
I just got hella fat, I got sick for like 9 days where I wasn't lifting, so in an effort to not lose any gains I ate everything I could find. Made nice strength gains on bench though, still taking it easy on my back from squats and deadlifts, so my lifting is pretty one dimensional right now. Mostly upper body.
Click to expand...

Thats weird i got sick the 3rd day i started taking it.... had to stop, lost 10lbs. got back on it and basically used the supp to get back to where i was
 
y0lked said:
Thats weird i got sick the 3rd day i started taking it.... had to stop, lost 10lbs. got back on it and basically used the supp to get back to where i was
Click to expand...

For sure, I just kept taking mine, and eating. Not too worried about the extra fat, a lot of time till summer still, and I think the gut is helping for strength lol.
 
Randoja said:
For sure, I just kept taking mine, and eating. Not too worried about the extra fat, a lot of time till summer still, and I think the gut is helping for strength lol.
Click to expand...

i guess you didnt have strep and bronchitus back to back lol. fat isnt always a bad thing, i know what your sayin about the gut, im packing on the pounds right now hard and mine is coming along nice and round like haha but who can complain when the numbers are always going up!

I bet your getting an ab workout in just carrying around all that food in your stomach! haha
 
12-5-12 Legs

Squat 10@45--10@135--8@225--10@275--5,4,3@315
Leg Press 20,15,10@4pps
Leg Xt 15,12,10@135
Leg Curl 8@100--8,6@130
Seated Calf Raise 20@90--20@180--20@270---10@315>dropset>10@270>10@225>10@180

Legit leg day today, back felt pretty good squatting as well.

My first 315 set
[video=youtube;6jOJLo5umn4]http://www.youtube.com/watch?v=6jOJLo5umn4&feature=youtu.be[/video]
 
Devon's first 315 set
[video=youtube;m8IkjZyQxZE]http://www.youtube.com/watch?v=m8IkjZyQxZE&feature=youtu.be[/video]
 
12-6 OHP

OHP 5@45--5@85--3@110--3@120--4@135
BBB 5x10@70
DB Press 10,5@20
Rear Delt Mchn 10@90--10@105--10@120

Pretty good workout glad to be keeping up with the prescribed reps while standing, just had to kick the weight back one cycle. The DB press was not traditional, I did it with a neutral grip and my elbows straight in front, it was all front delts and was pretty tough.

[video=youtube;FJEfuQcT9pk]http://www.youtube.com/watch?v=FJEfuQcT9pk&feature=youtu.be[/video]
 
nice 135 x 4! do you prefer to keep the bar in front of you instead of rippetoe "press" with your "head through"?
 
y0lked said:
nice 135 x 4! do you prefer to keep the bar in front of you instead of rippetoe "press" with your "head through"?
Click to expand...

I'm just new at it and still working on form. Haven't really gotten into the standing groove yet. This is only my 2nd work day doing it like this. Gonna take some practice. I always put my head through on the BBB sets, but it's easy cause they are light.
 
12-7

Dips 10@BW--5@90--8@70--5@70
Lat Pull 15@100--11@140--13@130--16@130--16@130
Lat Pull with straight bar neutral grip sides 6@170--6@150
HS Row 12@45--12@70--12@80 (weight per side)
T-bar Row 12@90--13@90--10@90
EZ bar curl 10@55--6@55--6@35
Conc Curl 4@20--8@15--7@15 (reps per arm)
Alt DB Curl 12,10,9@20 (reps per arm)
BB Shrug 12@135--12@225--10@275--10@245--12@185

Killer workout today, by the time we got to shrugs my grip was so taxed that I couldn't even hold the bar that long despite being strapped to it.
 
Randoja said:
I'm just new at it and still working on form. Haven't really gotten into the standing groove yet. This is only my 2nd work day doing it like this. Gonna take some practice. I always put my head through on the BBB sets, but it's easy cause they are light.
Click to expand...

I love BB press, just inihliates my shoulders!! It seems to work best for me in the 6+ rep range tho so idk how you will feel about it for going heavy.


^^ looks like a fun workout just to get the blood flowing on the upper body
 
y0lked said:
I love BB press, just inihliates my shoulders!! It seems to work best for me in the 6+ rep range tho so idk how you will feel about it for going heavy.


^^ looks like a fun workout just to get the blood flowing on the upper body
Click to expand...

This next time I do it ill probably have my top sets at about 120 and hopefully I can get a couple sets in at 6+ reps. It is just short workout day, my training partner only goes 3 times a week so I just sneak in a bit of pressing between our bigger MWF sessions.
 
Randoja said:
This next time I do it ill probably have my top sets at about 120 and hopefully I can get a couple sets in at 6+ reps. It is just short workout day, my training partner only goes 3 times a week so I just sneak in a bit of pressing between our bigger MWF sessions.
Click to expand...

in for vid
 
12-10 Chest, Triceps

Bench 10@45--8@135--6@185--7@225--5,3@225
HS Incline 12@70--7@90--8@70--7@70 (weight per side)
Long arm Pec Dec 15,14,10@90
Cbl Flys Low 14,10@40 Med 16,14@40 High 14,12@40 (weight per side)
3 Stage HS Tricep xt 15@45--15@45--15@45
V-bar Pushdowns 10@130--12@100--9@100
DB Kickbacks 15@#15--15@#15 (reps per arm)

Good workout today, still getting used to more than one money set but it's coming along nicely. The HS tricep extension is pretty legit, it has 3 spots to put the weight so it makes the movement hardest at the beginning, middle, or end, depending on where you put the weight. Overall a great pump and day, I swear I can feel myself growing on these higher rep and volume days. I'm eating everything I can right now, the only rule I'm going by is that I need 3500 or more cals/day. I was 198 lbs at the end of the workout today, I know a lot of it is fat and water but it is still gonna be nice to get over that 200 mark soon. Hopefully by June I can be about 190 and shredded. Gonna start cutting Feb 1.

My first set.
[video=youtube;rbHqzMcf9DQ]http://www.youtube.com/watch?v=rbHqzMcf9DQ&feature=youtu.be[/video]
 
Devon's first set, he got 8,8,7
[video=youtube;KYa5Mp5r9r4]http://www.youtube.com/watch?v=KYa5Mp5r9r4&feature=youtu.be[/video]
 
12-12 Legs

Squat 10@45--10@45--10@135--5@225--2@275--3x8@295
Leg Press 3x12@5pps
Walking Lunges 3x20@45 (DB in each hand) (10 lunges per leg per set)
Leg XT 12@135--12@120--11@120
Laying Leg Curl 12@100--11@110--10@110
Seated Calf Raise 20@90--20@180--20@270 10@315>drop>10@270>>10@225>>10@180>>10@135

Good leg day today, I was really happy to get 3x8@295 will try with 300 next week. I don't know who invented walking lunges, but I can only assume it was satan. They were an absolute killer today, my conditioning is garbage right now.

[video=youtube;DedbSVMnTgI]http://www.youtube.com/watch?v=DedbSVMnTgI&feature=youtu.be[/video]
 
Hell yeah man - nice work!

My squats are finally starting to come along now -
 
Very nice looking reps Doja! Awesome to have a workout partner now as well.
 
12-12 OHP

Standing OHP 2x8@45--8@75--6@95--6,6,5@115
DB lateral Raise 10@20
Lateral raise machine 10@50

Not a bad show on pressing today, I think I can probably go for 3x6@120 next week. My triceps are still a bit sore from monday. Worked on pushing my head through on today's sets too. Was going to do a few sets of the lateral raises but it was really putting strain on my left front delt (which is not seated correctly due to a broken collarbone) so I just ended it. I was really only there to press anyway. This is the day I don't have a partner so I just press and go.

[video=youtube;t597OZmiM0E]http://www.youtube.com/watch?v=t597OZmiM0E&feature=youtu.be[/video]
 
12-14 Back, Biceps

Lat Pull 15@100--15@100--15@130--15@140--15@150--2x15@140
HS Row 3x15@70--15@80 (weight per side)
Decline EZ bar pullover 3x13@85
Laying DB Pendlay 2x12@10--14@10
Row machine underhand 15@100--2x12@130
Cable Pulls for lats from 90 degrees 3x10@100
Conc Curls 3x12@20
Cable Curls 3x12@60
Alt DB Curls [email protected]@20--8@20
BB Shrug 12@135--12@185--12@225--10@275--10@225

Solid back day.
 
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