Jim Goes NUTS with AppNut!
- Thread starter jimbuick
- Start date
jimbuick
Legend
Lol. Told you I probably wouldn't get above 95.
breezy11
Well-known member
Haha I noticed that. You got close though.
jimbuick
Legend
I've got 24 hour duty tomorrow, but if I can get away for a couple of hours I plan to do my ME lower.
And depending on how long I sleep after I get off at 0900 Sunday I want to do some GPP then too.
bdcc
Legend
Thanks champ. I have to apply make-up before videos.
jimbuick
Legend
Didn't get a chance to do anything this weekend. Except sit on a desk, eat fast food, and strengthen my brain. Started listening to the audio book Mastery it's pretty good so far.
Slept too late on Sunday to get any sprints or sleds in. :sigh:
But today! got my workout on.
6MAY13 ME Upper
Pre: 3 Drive, 7 N.O. Uptake, 2 Uncut, 3g Mono
Intra: 1/2 gallon of BCAA + Gatorade
Warm-up: External Rotations, Over and Backs, Ext. Rot., Shoulder Dislocates, Lacrosse ball across pec minor and scapula adductors.
Bench: Work to 2RM (normally wouldn't do the same exercise 2 weeks in a row, but the workout partner didn't go last week so I just changed the rep range and hit it again)
45x5, 95x5, 135x2, 175x2, 205x2, 215x2, 225x1 (PR)
Dips: BWx18, +45x13
a1. T-Bar Rows: 25x12, 45x12, 70x12, 85x8, 115x6 (had to feel these out because I haven't done them in years lol)
a2. Face Pulls: 100x12, 120x10, 120x9x2, 140x9
b1. BB Shrugs: 185x13, 205x10, 205x14 (alt. grip, 7 each. Grip was smoked and I couldn't hold it for the last set)
b2. Rope Pushdown: 100x15, 120x13, 140x8
Notes: The pump on the first superset was intense! Might have hit a PR on the face pulls (rep PR), but I would have to check my log to be sure. Also, might have hit a rep PR on the Dips as well (but again, I would have to check). My Tri's were feeling awful (read: awesome) during the last set of the pushdowns. Wasn't able to get the rope today for face pulls so I used this awkward 'V' shaped bar and it actually worked out really well. Feeling like a boss right now, bout to shower and then eat some teriyaki chicken and rice and stuff. Got RE Lower tomorrow (last week RE, before starting the pendulum wave for DE), probably going to be conventional deads or rack pulls....:yikes:
Had a solid PR for the bench today. I have never quite been able to push through the 225# barrier; until today. The lift was a bit of a grind, but it was clean! The tri's are definitely my sticking point right now, so this is the perfect opportunity to completely hammer them. Forced adaptation and ****. Went for the second rep and it wasn't trying to go anywhere, my spotter made it hard to push through, but I definitely only got 1 on my own (he didn't touch that friggin bar lol).
Slept too late on Sunday to get any sprints or sleds in. :sigh:
But today! got my workout on.
6MAY13 ME Upper
Pre: 3 Drive, 7 N.O. Uptake, 2 Uncut, 3g Mono
Intra: 1/2 gallon of BCAA + Gatorade
Warm-up: External Rotations, Over and Backs, Ext. Rot., Shoulder Dislocates, Lacrosse ball across pec minor and scapula adductors.
Bench: Work to 2RM (normally wouldn't do the same exercise 2 weeks in a row, but the workout partner didn't go last week so I just changed the rep range and hit it again)
45x5, 95x5, 135x2, 175x2, 205x2, 215x2, 225x1 (PR)
Dips: BWx18, +45x13
a1. T-Bar Rows: 25x12, 45x12, 70x12, 85x8, 115x6 (had to feel these out because I haven't done them in years lol)
a2. Face Pulls: 100x12, 120x10, 120x9x2, 140x9
b1. BB Shrugs: 185x13, 205x10, 205x14 (alt. grip, 7 each. Grip was smoked and I couldn't hold it for the last set)
b2. Rope Pushdown: 100x15, 120x13, 140x8
Notes: The pump on the first superset was intense! Might have hit a PR on the face pulls (rep PR), but I would have to check my log to be sure. Also, might have hit a rep PR on the Dips as well (but again, I would have to check). My Tri's were feeling awful (read: awesome) during the last set of the pushdowns. Wasn't able to get the rope today for face pulls so I used this awkward 'V' shaped bar and it actually worked out really well. Feeling like a boss right now, bout to shower and then eat some teriyaki chicken and rice and stuff. Got RE Lower tomorrow (last week RE, before starting the pendulum wave for DE), probably going to be conventional deads or rack pulls....:yikes:
Had a solid PR for the bench today. I have never quite been able to push through the 225# barrier; until today. The lift was a bit of a grind, but it was clean! The tri's are definitely my sticking point right now, so this is the perfect opportunity to completely hammer them. Forced adaptation and ****. Went for the second rep and it wasn't trying to go anywhere, my spotter made it hard to push through, but I definitely only got 1 on my own (he didn't touch that friggin bar lol).
jimbuick
Legend
Yeah, my mechanics were much more sound this time around. No early flaring, strong tuck.
Also, got a suppdate. Started visits again, my knee started bugging me again this week so I decided to start up again.
Obey46
Member
Solid PR's today! Quite the appnut pwo ritual you have there! lol very similar to mine.
jimbuick
Legend
Got to the gym late today, but still got it done!
Hit the RE lower today, and it was AWFUL! Had to really push it to get done at a decent hour because of how stupid work was today.
RE Lower
Pre: 3 Drive, 2 Uncut, 3g Mono
Intra: Gallon jug of BCAA+ and Gatorade
Warm-up: Shortened because of time. Squat to stands, foam rolling, hip mobility drills
Deadlift: 45x7, 132x7(WU), 176x15, 198x15, 242x11 (shortened the reps because it was a full DL and not a squat variation)
Front Foot Elevated Split Squat: 1'x45#x8 (WU), 4"x88#x8, 4"x116x8x2 (per leg)
Good Mornings: 154x6, 176x6, 198x6, 242x6
Uneven Farmers Carries: 88#/70#x30ydsx3 (per arm)
Invalid Link Removed
Notes: Energy was solid throughout the session. Rest intervals were short, intensity was high. Felt good for maybe an hour after the session, and then it all hit me at once (while I was ordering chinese). Now I'm so tired, I'm so worn out from that. Bout to pass out lol.
Hit the RE lower today, and it was AWFUL! Had to really push it to get done at a decent hour because of how stupid work was today.
RE Lower
Pre: 3 Drive, 2 Uncut, 3g Mono
Intra: Gallon jug of BCAA+ and Gatorade
Warm-up: Shortened because of time. Squat to stands, foam rolling, hip mobility drills
Deadlift: 45x7, 132x7(WU), 176x15, 198x15, 242x11 (shortened the reps because it was a full DL and not a squat variation)
Front Foot Elevated Split Squat: 1'x45#x8 (WU), 4"x88#x8, 4"x116x8x2 (per leg)
Good Mornings: 154x6, 176x6, 198x6, 242x6
Uneven Farmers Carries: 88#/70#x30ydsx3 (per arm)
Invalid Link Removed
Notes: Energy was solid throughout the session. Rest intervals were short, intensity was high. Felt good for maybe an hour after the session, and then it all hit me at once (while I was ordering chinese). Now I'm so tired, I'm so worn out from that. Bout to pass out lol.
Rucksdaddy
Member
It seems like you are liking the Uncut. Nice.
Obey46
Member
Great training day today! Haha Uncut tends to stick around at times.
jimbuick
Legend
Yeah, the fatigue hit me like a ton of bricks though lol!
Went in today and got some RE upper work in. Didn't realize that I was sore until the blood started rushing into my chest lol.
9May13 RE Upper
Pre: 3 Drive, 7 Uptake, 2 Uncut
Intra: Gallon mix of Gatorade and MBCAA+
Warmup: Band Ext. Rot., Over and backs, Dislocates, Ext. Rot., BB Bench with Bar
DB Bench: 70x12, 70x10, 70x9, 70x7 (lol they kept getting heavier and heavier!)
a1. Hammer Grip Behind Neck Pulldown: 80x12, 100x8, 90x8, 90x10
a2. Seated Cable Rear Delt Row: 80x9x2, 80x8, 80x9 (The pump with this superset was literally painful. I had to stretch my bi's in between sets)
French Press: 60x8, 70x5, 70x4
Bradford Presses: 95x8, 105x2--95x4, 95x4--95x1
For those that haven't done Bradford Presses, I encourage you to try them. It will make you feel like a little girl if you use the right intensity.
Invalid Link Removed
Notes: Pump was awesome, in a terrible way. It was literally painful, like physical and mental agony (mostly physical lol). Got some good work in today, total workout time was approximately 60 minutes.
Also, for those who haven't seen elsewhere, my car caught fire today. So I may have to change my name to "JimChevy" because the Buick is now totaled. The entire engine was engulfed in flames, so yeah... Buying a new vehicle tomorrow from a buddy. It's and '89 Chevy Silverado with a rebuilt engine, trans, and rear axle with about 45,000 on them. So yeah, my day was friggin' awesome.
Went in today and got some RE upper work in. Didn't realize that I was sore until the blood started rushing into my chest lol.
9May13 RE Upper
Pre: 3 Drive, 7 Uptake, 2 Uncut
Intra: Gallon mix of Gatorade and MBCAA+
Warmup: Band Ext. Rot., Over and backs, Dislocates, Ext. Rot., BB Bench with Bar
DB Bench: 70x12, 70x10, 70x9, 70x7 (lol they kept getting heavier and heavier!)
a1. Hammer Grip Behind Neck Pulldown: 80x12, 100x8, 90x8, 90x10
a2. Seated Cable Rear Delt Row: 80x9x2, 80x8, 80x9 (The pump with this superset was literally painful. I had to stretch my bi's in between sets)
French Press: 60x8, 70x5, 70x4
Bradford Presses: 95x8, 105x2--95x4, 95x4--95x1
For those that haven't done Bradford Presses, I encourage you to try them. It will make you feel like a little girl if you use the right intensity.
Invalid Link Removed
Notes: Pump was awesome, in a terrible way. It was literally painful, like physical and mental agony (mostly physical lol). Got some good work in today, total workout time was approximately 60 minutes.
Also, for those who haven't seen elsewhere, my car caught fire today. So I may have to change my name to "JimChevy" because the Buick is now totaled. The entire engine was engulfed in flames, so yeah... Buying a new vehicle tomorrow from a buddy. It's and '89 Chevy Silverado with a rebuilt engine, trans, and rear axle with about 45,000 on them. So yeah, my day was friggin' awesome.
jimbuick
Legend
The first set felt great, after that though.....
Dead lol.
yeah, they are awful (in an awesome way)
A far as the car goes, I guess that's what happens when GMs hit a certain age; they just self destruct. That way you have to buy a new one lol.
LiveToLift
Legend
I'm in mr. Buick!
jimbuick
Legend
Lol it's Mr. Chevy now.
LiveToLift
Legend
Nice!
jimbuick
Legend
Rucksdaddy
Member
You drink a gallon of Gatorade during your workout?
jimbuick
Legend
I bring a gallon mix, generally get through half and reuse what's left three next day.
jimbuick
Legend
Hit ME lower yesterday, well update that when I get to the CPU. Normally, I would've done conditioning today. But I went to meet a friend at the beach, turns out they were all leaving when I showed up.
Tried calling him earlier today but his phone was dead and because he didn't have a call from me he assumed I wasn't coming and didn't tell me.
So 5 hours of driving and 70 dollars wasted.
jimbuick
Legend
Friday's ME Lower work:
Pre: 4 IGF2, 2 Uncut, 3 Drive
Intra: Gatorade + MBCAA+ mix
Warmup: Squat to stands, shoulder mobility work with band, BR hip flexor stretch
Front Squat: 95x3, 135x3, 185x3, 225x3, 275x1 (225 felt easy, thought I could do this for 3. It was slow moving so I called it at 1)
Weighted Lunges: 135x5 (per leg), 155x5, 165x5
Stiff Legged Rack Pulls: 185x20, 275x11
Notes: Was supposed to do some specific core work, but it was an early morning session (for me anyway) and me and the training partner were both pretty depleted after this. Didn't get anything done today (besides seeing Iron Man 3
) so I will be doing mobility/conditioning work tomorrow. The plan is to implement some rowing (to offset my pressing in a 2:1 ratio), sled pulling/pushing, core, and posterior chain work. Nothing ridiculous, but enough to get the blood flowing and breathing heavy.
Also, it may be worth mentioning that 275x1 is probably a PR for the Front Squat (I can't say for certain, it has been a while since I've maxed out on Front Squat). :thumbsup:
Pre: 4 IGF2, 2 Uncut, 3 Drive
Intra: Gatorade + MBCAA+ mix
Warmup: Squat to stands, shoulder mobility work with band, BR hip flexor stretch
Front Squat: 95x3, 135x3, 185x3, 225x3, 275x1 (225 felt easy, thought I could do this for 3. It was slow moving so I called it at 1)
Weighted Lunges: 135x5 (per leg), 155x5, 165x5
Stiff Legged Rack Pulls: 185x20, 275x11
Notes: Was supposed to do some specific core work, but it was an early morning session (for me anyway) and me and the training partner were both pretty depleted after this. Didn't get anything done today (besides seeing Iron Man 3
) so I will be doing mobility/conditioning work tomorrow. The plan is to implement some rowing (to offset my pressing in a 2:1 ratio), sled pulling/pushing, core, and posterior chain work. Nothing ridiculous, but enough to get the blood flowing and breathing heavy. Also, it may be worth mentioning that 275x1 is probably a PR for the Front Squat (I can't say for certain, it has been a while since I've maxed out on Front Squat). :thumbsup:
jimbuick
Legend
Solid front squat. I did some mobility and rowing yesterday so it is nice to see someone who follows a similar path as myself.
Quit copying me!
Clean grip.
I'm sure years of wear and tear will stop me eventually lol
jimbuick
Legend
Thanks, it's definitely a good vehicle. Been well maintained too.
Traded my T-Bird plus cash for it.
jimbuick
Legend
Who goes to the gym on Sunday?!
<----- Apparently this guy does.
12MAY13 GPP/PreHab/Mobility
Pre: 2 Uncut, 3 Drive, 5 Uptake, 3g Mono
Intra: Same mix as always lol
WarmUp: Dynamic Track, Foam Roll lower body/lats, Band Pulldowns, Assisted Hip Openers, Band Assist Hammie Stretch, 2x30yd Bounds
KB Rows: 44#x10x3
Upright Sled Pulls: 90#(+sled)x60yds
Back Pedal Sled Pulls: 90#(+sled)x60yds (small steps, stay on heels. Really felt the hammies on this)
a1. Prone KB Switch: 18#x10x2
a2. KB "Suitcase" Carries: 97#x60ydsx2 (30yds per arm) Note: 1 Arm Farmer Carry with KB
Prowler Sprints: 135#(+sled)x30ydsx2 Note: Sprint down, had my partner take it back down the turf and then took it back. Rest was maybe 8-10 seconds between them. It was pretty terrible, moved it very quickly.
Notes: Good training session. Felt good afterwards, but shortly after felt like my blood sugar was low. Found some licorice strips at walmart and opened them up and ate some. Felt fine after having a couple (or 20). Hit up the barber for a haircut afterwards and then ate some chipotle.
<----- Apparently this guy does.
12MAY13 GPP/PreHab/Mobility
Pre: 2 Uncut, 3 Drive, 5 Uptake, 3g Mono
Intra: Same mix as always lol
WarmUp: Dynamic Track, Foam Roll lower body/lats, Band Pulldowns, Assisted Hip Openers, Band Assist Hammie Stretch, 2x30yd Bounds
KB Rows: 44#x10x3
Upright Sled Pulls: 90#(+sled)x60yds
Back Pedal Sled Pulls: 90#(+sled)x60yds (small steps, stay on heels. Really felt the hammies on this)
a1. Prone KB Switch: 18#x10x2
a2. KB "Suitcase" Carries: 97#x60ydsx2 (30yds per arm) Note: 1 Arm Farmer Carry with KB
Prowler Sprints: 135#(+sled)x30ydsx2 Note: Sprint down, had my partner take it back down the turf and then took it back. Rest was maybe 8-10 seconds between them. It was pretty terrible, moved it very quickly.
Notes: Good training session. Felt good afterwards, but shortly after felt like my blood sugar was low. Found some licorice strips at walmart and opened them up and ate some. Felt fine after having a couple (or 20). Hit up the barber for a haircut afterwards and then ate some chipotle.
Rucksdaddy
Member
I'm there on Sundays at 6:45 a.m. You are in good company.
jimbuick
Legend
13MAY13 ME Upper Body
Pre: 3 Drive, 7 Uptake, 2 Uncut, 5g Mono
Intra: SSDD
BB Floor Press: 45x5, 135x5, 155x5, 175x5, 195x4+1(assisted), 185x5 (circa max extra volume)
DB Incline Press: 50x12, 45x13
a1. Reverse Grip BB Row: 115x12, 135x12, 145x9, 155x10
a2. Bent Over Rear Delt Row: 20x10x3, 25x10
b1. Seated DB Power Clean: 30x10, 30x12, 35x12
b2. DB Close Grip Bench: 70x12, 70x10 (video), 75x14 (switched to hex, the Ivanko was sketchy lol)
Vid: Invalid Link Removed
Trying to fill out these XLs!
Pre: 3 Drive, 7 Uptake, 2 Uncut, 5g Mono
Intra: SSDD
BB Floor Press: 45x5, 135x5, 155x5, 175x5, 195x4+1(assisted), 185x5 (circa max extra volume)
DB Incline Press: 50x12, 45x13
a1. Reverse Grip BB Row: 115x12, 135x12, 145x9, 155x10
a2. Bent Over Rear Delt Row: 20x10x3, 25x10
b1. Seated DB Power Clean: 30x10, 30x12, 35x12
b2. DB Close Grip Bench: 70x12, 70x10 (video), 75x14 (switched to hex, the Ivanko was sketchy lol)
Vid: Invalid Link Removed
Trying to fill out these XLs!
Dewey99
Well-known member
Great work so far, Jim!
I have been following along, but not posting much. I tried the California presses (JW presses) for the first time last weekend and I really like them. I haven't been able to bench with the shoulder rehab, but I can do these. They really hit the triceps hard, so happy to say I have already gained something from your log. Don't want to give Ben credit; it will just go to his head!
I have been following along, but not posting much. I tried the California presses (JW presses) for the first time last weekend and I really like them. I haven't been able to bench with the shoulder rehab, but I can do these. They really hit the triceps hard, so happy to say I have already gained something from your log. Don't want to give Ben credit; it will just go to his head!
jimbuick
Legend
Thanks bud. Anything you wanna know, just ask.
I really enjoyed them, will probably hit them again this week.
Ben doesn't deserve credit! I found the video! :biglaugh:
jimbuick
Legend
First week of my 3 week Pendulum wave for DE. It went well, did a complex to warm up and went straight into the DE sets, the weight seemed to move faster as I got deeper into the exercise.
Pre: 3 Drive, 5 Uptake, 2 Uncut
Intra: SSDD
WarmUp:
MB Keg Tosses: 30x6x2
Assisted Hip Open: x2 (per leg)x2
Box Jump: x4x2
Box Squats: 6x3@50%
176x3x6
Walking Lunges: 132x5(per leg), 154x5, 176x5
SSB Good Morning: 108x8, 152x5, 152x6, 174x6
KB Front Carry (Different carry position each set): 88x60ydsx3
For the walking lunges I kept a shorter stride to put more strain on the quadriceps. The lower dose of uptake really allowed me to feel my glutes activate more on the GMs because of the pump. The weights moved easily enough, the only rest we got on each exercise was enough to change the weight, so we were motoring. Never really found myself particularly out of breath, my breathing is easier while using Drive/Uncut so I notice that I don't have to wait as between sets.
Videos:
1st + last of the Box Squat:
Invalid Link Removed
Invalid Link Removed
SSB GM:
Invalid Link Removed
Glutes are feeling good right now. Squats felt good enough, tried lifting my feet off on the 3+4 set, but it slowed me down and was awkward.
Pre: 3 Drive, 5 Uptake, 2 Uncut
Intra: SSDD
WarmUp:
MB Keg Tosses: 30x6x2
Assisted Hip Open: x2 (per leg)x2
Box Jump: x4x2
Box Squats: 6x3@50%
176x3x6
Walking Lunges: 132x5(per leg), 154x5, 176x5
SSB Good Morning: 108x8, 152x5, 152x6, 174x6
KB Front Carry (Different carry position each set): 88x60ydsx3
For the walking lunges I kept a shorter stride to put more strain on the quadriceps. The lower dose of uptake really allowed me to feel my glutes activate more on the GMs because of the pump. The weights moved easily enough, the only rest we got on each exercise was enough to change the weight, so we were motoring. Never really found myself particularly out of breath, my breathing is easier while using Drive/Uncut so I notice that I don't have to wait as between sets.
Videos:
1st + last of the Box Squat:
Invalid Link Removed
Invalid Link Removed
SSB GM:
Invalid Link Removed
Glutes are feeling good right now. Squats felt good enough, tried lifting my feet off on the 3+4 set, but it slowed me down and was awkward.
jimbuick
Legend
Not terribly actually. I can't say for sure until I start running or something later today. But, I actually feel pretty good today.
I noticed last time I ran igf2 that my recovery time decreased, do that may have something to do with it.
Dewey99
Well-known member
Yeah, IGF-2 does help a lot with recovery. I am waiting for June 1st and I will start using IGF-2 or HGH-Up again.
jimbuick
Legend
Haven't used HGH-up, so I can't compare lol
jimbuick
Legend
Went to the field today and ran some receiver routes (sprints).
pre: 2 uncut, 5 uptake, 3 drive
Intra: SSDD
Started with "X" drills (40yd)
3 total, 2 for time (10.38, 10.55) and learned that I need to work on my acceleration, and agility.
Then spent 30 minutes straight running slants, gos, curls, and posts.
pre: 2 uncut, 5 uptake, 3 drive
Intra: SSDD
Started with "X" drills (40yd)
3 total, 2 for time (10.38, 10.55) and learned that I need to work on my acceleration, and agility.
Then spent 30 minutes straight running slants, gos, curls, and posts.
Dewey99
Well-known member
HGH-Up and IGF-2 are actually very similar. HGH-Up seems to help a little better with recovery/sleep and IGF-2 more with performance/endurance.
That's an interesting workout. How do you like Uncut before cardio or HIIT like this? I'm a big fan of 2 caps since it doesn't really get my heart racing like most pwo's do if I take them before HIIT.