Glen's redemption log

12/18

actually had a great workout today .. no clue how

chest
flat DB press-
110 - 10
115 - 8
120 - 7
incline DB press-
95 - 10
100 - 9
105 - 7
DB flies
60 - 10
65 - 8

tris
double overhead ext
100 - 10
105 - 10
115 - 7
rope pulldowns
120 - 12
140 - 10
 
haha actually my roommate did make chocolate chip pancakes yesterday morning .. actually just for fun here's what i ate yesterday lol

- 6 LARGE chocolate chip pancakes (roughly 6 inches in diameter) and a huge glass of milk

- tuna salad on a pita and then a rice pudding

- at least 20 bagel chips with spinach dip

- about 60 square inches of brownie

- chicken and mozzarella panini

- 2 tablespoons of metamucil and a casein protein shake

:) obviously the secret to a great workout the next day
 
Wow we must be dialed into the same consciousness or some sh1t... Saturday was cheatday extravaganza.. I ate 3 Thomas English Muffins with Eggs in them, 4 kodiak flapjacks, 4 cups of oatmeal with 40g of Butter Toffee Whey....9 spicy tuna rolls and 4 spicy salmon rolls, 12 4" gluten free pancakes, 12 homemade chocolate chip cookies, Kung Pao, Beef panang, and 50g of Casein with oatmeal before bed... from what I remember... I had beer too... yesterday I just ate beef and eggs all day though. :)

back to your thread. :D
 
Hey Glen, :goodpost:
I've been following in the shadows and was wondering if you are making the kind of gains you want now that you switched up your workout's ?
I think I am gonna "steal" your first workout. I like the idea of the A & B workouts. Did I count right that you had around 3 different A & B routines? It appears that you are actually doing alot of switching up of exercises on the that workout plan,(which is a good thing of course.)
 
my gains now have been like my gains before .. slow and steady .. i never see huge increases in body weight or weights used in lifts, but my progress picked up a bit after stalling for a bit once i changed my program

i'm going to back to the other one in the new year .. i just like it a lot better .. i enjoy being in the gym more with it

and definitely do that workout .. workouts like that are tremendous
 
I just came off a modified HST routine and had to take some time off myself. My joints were really sore afterwards, especially my shoulders.
I'm just wandering around lost in the gym right now testing 'working weights' with different exercises till after the new year starts. Then I'm gonna try your workout for awhile.
Thanks
 
Hey glen,
I started a DC style routine similar to what you had at the onset of this thread.

Tues - Thurs - sat

*a- workout*
-warm up with 2 sets dips and 2 sets wide grip chins
-BB bench press: 2 warm ups, 2 working sets till failure
-bent BB rows: 2 warm ups, 2 working sets till failure
-close grip pulldowns: with v-handle 1 warm up, 2 sets to failure
-skull crushers: 1 warm up 2 sets to failure

after last set of each exercise, I do 30 sec. of deep fascial stretching (which is excruciating, but amazing)

*b- workout*
-alternating DB curls: 2 warm ups, 2 sets till failure
-Squats: 3 warm ups and 2 sets to almost failure
-leg extension: 1 warmup, 1 set to failure with 10 sec pause and squeeze out as many as I can... usually 4-5 more
SLDL: 2 warm ups, 1 set balls out

Deep fascial stretching after last set of each exercise

I've been following this routine now for 3 weeks and have been on maintenence cals on workout days and 300 cals deficit on off days. On just staple supps: creatine, alcar, fish oil, ala and other basic vitamins and minerals.
Here is what I've noticed. I weigh the same as before but noticably leaner and have lost almost an inch on my waist. But the biggest thing is that my muscles feel pumped all the time (I've gotten more than a few comments by friends and family that I am looking "bigger"). I feel very full and my strength and muscular endurance has increased. I have always followed a traditional 5 days on and 2 days off split and a different muscle gruop each W/O and progress was always modest at best... I dont think I will ever go back to the old 5 day split again:clap2:

Bro down
 
great to hear man!

well back in the gym for the first time in 3 weeks ... the holidays were very fun but not kind to my physique lol

day 1
chest - DB press
100 - 10
105 - 8
110 - 4

back thickness - BB rows
225 - 10
245 - 8
265 - 6

back width - close grip reverse grip pulldowns
200 - 10
210 - 8
220 - 6

tris - rope pulldowns
140 - 10
150 - 10
150 - 10

pics from this weekend posted here Invalid Link Removed
 
when it comes to incline db press my problem is gettin the weights up to do the first rep after that its easy
what should i do to increase my strength since i dont have a spoter
 
celicarida said:
when it comes to incline db press my problem is gettin the weights up to do the first rep after that its easy
what should i do to increase my strength since i dont have a spoter
Click to expand...

reduce the weight until you can perform the first rep by yourself. do you have a full ROM during the entire set? if not, therein lies the issue.
 
1/10

bis - alternating incline DB curls
50's - 10
55's - 9
60's - 6

quads - squats
315 - 10
335 - 8
365 - 8

hams - SLDL
225 - 2 ... my left hamstring tweaked and i stopped .. as some of you may be aware i have a bad history with that hamstring and don't want to pull it .. i'll be fine by monday when i do legs again

calves - seated raises
3 plates x 12 x 3
 
good call brutha and you're right on schedule i might add. pulled my pec today and you came close to it. one of us getting smarter........
 
just a pull, a week or two. i'll test it out again next wednesday. goes without mentioning though, flat bench is out again, lol. good thing about my injuries is they are far less serious than my original ones. my porcelain pecs are things to be hated.

wasn't your original hamstring pull while playing softball or something?
 
1/12

chest - db press
100 - 10
105 - 7
110 - 4 .... felt really weak on these today

back thickness - rack deads
405 - 10
455 - 8 ... felt strong on these and would have done another set but i didn't want to crazy my first week back

back width - close grip reverse grip pulldowns
200 - 10
210 - 8
220 - 7 ... felt great with these

tris - double hand overhead ext.
100 - 12
105- 12
110 - 10

felt great most of the workout ... just really struggled with db press for some reason
 
You swear by those close grip supinated pulldowns huh? What's your tempo with those? I go for speed on any pulldown, pullup work... and my form is flawed because of that I feel.

Nice to see you back logging.. I've taken too long of a break from it I think. ;)
 
yeah i really do love those type of pulldowns ... i do those slower than other exercises 3 seconds down 5 seconds up ... it helps me keep perfect form and really feel it in my lats as well as obviously being beneficial from a TUT standpoint ... while my back width isn't really impressive its improved a ton from what it was once i started doing the aforementioned
 
1/15
bis - single arm DB preacher curls
50 - 8
55 - 8
60 - 7

quads - leg press
5 plates per side - 10
6 " " - 12
7 " " - 12

hams - lying leg curls
12 x 8 x 3 ... took these kinda easy as last time i tweaked my hamstring a bit .. felt fine today

calves - seated raises
3 plates + 25 x 12 x 3

considering i'm in my 4th week of PCT and coming off a 3 week break i feel pretty decent in the gym .. hopefully it will continue to improve ... my body will be "natural" until at least May so lets see what happens over the next few months
 
1/17

chest - DB press
105 - 10
110 - 8
115 - 5

back thickness - BB rows
225 - 10
265 - 8
275 - 7

back width - close grip reverse grip pulldowns
210 - 10
220 - 8
230 - 6

tris - doublehand overhead ext.
100 - 10
105 - 9
110 - 9

marked improvement in strength today ... happy
 
1/19 ... running around too much yesterday to post so you get it now

bis - straight bar curls
115 - 10
135 - 6
135 - 6

quads - hack squat
5 plates per side - 12
6 " " - 10
7 " " - 12

hams - glute ham raises
BW - 9
BW - 7
BW - 7

calves - seated calf raises
3 plates + 25 x 12 x 3
 
sorry super hectic day yesterday but here's the post

1/22

chest - incline hammer strength
2 plates - 10
2 + 25 - 8
3 plates - 6

back thickness - t-bar rows
3 plates - 10
4 - 10
5 - 8

back width - wide grip pull ups
BW - 10
BW - 8
BW - 8*

tris - doublehanded overhead ext.
105 - 10
110 - 9
115 - 8


*due to a bet on sunday i did 25 wide grip pullups in a row at my buddy's place so my lats were a little tired during the workout
 
25 pullups, that's some functional strength right there... all you need now are suction cups and a black hoodie, and you could be an efficient newage ninja.
 
Am I missing any of your shoulder work, or did I miss a post and your shoulders are already well developed and the rest of ya catchin up? Just had to ask...

Ryan
 
rysigpi said:
Am I missing any of your shoulder work, or did I miss a post and your shoulders are already well developed and the rest of ya catchin up? Just had to ask...

Ryan
Click to expand...

LOL excellent question lets see what his answer is :D

So Glen?
 
I went through a few pages of the log and notice that some exercises bug your shoulders such as CGBP so Im thinking shoulder exercises are even worse?
 
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