PAV's ENTIRE OFFSEASON LOG

[CopyCat]

take things easy with those injuries bro

 

[pavb10]

Hey guys. Havent checked in the last two cuz my girlfriends been at my house...But i worked out yesterday back and it was terrible. I think im gonna start grading every workout and i would have to say yesterday was an F. My chest started to really bother me and i couldnt get through my workout. My girlfriend was also a little distracting cuz i was showing her how to lift. It was all good though...kept me from hurting my chest more. The chest i thought would kill today, but it feels better. I took pics yesterday of my back and chest and there seems to be no improvement as of yet....Cant wit for my chest to heal and get back to hitting it hard. Tommorow starts my first day of rehab on my hammy and god do i hope its helpful. Today will just be abs of some sort.

Im also trying to really refine my diet when im hope and perfect it. We will see how that goes

 

[pavb10]

Today was first day of rehab. Went very well and the trainer was helpful as always. Great guy. IF it feels good tommorow great progress has been made. Lets see what happens. My left shoulder though bothered me real bad today and my pec is not anywhere near normal yet. It is improving a lot though. Heres the workout

FOAM ROLLER TEN MINUTES
HIP ACTIVATION
BRIDGE WITH BALL BETWEEN 10
BRIDGE HIKES PUSHING OUTSIDE 10
SINGLE BRIDGE TENNIS BALL HIP 10
SING BRIDGE PUSH OUT WITH BAND ON FOOT 10
CROSS FOOT LUNGE 6 6
OVERHEAD SQUAT 10
SIDE BOARD LUNGE 6
LATERAL BAND WALK
OVERHEAD SQUAT 10
DB HIGH RAISE 35-6 35-6 35-6
DB ATHLETIC POSITION 35-6 35-6 35-6
DB ROW 35-5 35-6 35-6
DB REAR FLY 35-6 35-6 35-6
DB PRESS 35-6 35-6 35-6
ASSISTED BAND LEG PUSH DOWNS 6 6 6
BAND WALL KNEE PUSH 10
LEFT WRIST VERY SORE-REMINDS ME OF PAIN SOPHMORE YEAR
HAMSTRING PAINFUL WHILE DOING LATERAL BENT OVER STRECT
FELT OK DURING WORKOUT, OVERALL VERY FATIGUED. LEFT SHOULDER PAINFUL.
LEFT CHEST GETTING BETTER BUT STILL FEELS WEIRD

 

[pavb10]

Tommorow is gonna be just biceps. Will be a good judge as to how my chest is feeling and shoulder.

 

[pavb10]

Yesterday was a pretty awesome workout and i wasnt to sore at all from PT which was awesome. Just my quads and back were sore. I did biceps, forearms and a little abs yesterday. I didnt do a ton of abs because they were a little sore and im always afraid after getting hernia surgery last year. I did however weigh in at 227, but i was very bloated. After a couple trips to the bathroom i dropped to about 225.5 which is still awesome.

SEATED BARBELL CURL DEC 60-12 80-12 90-12 95-6 DROP 65-15
STAND PREACHER CURL 50-12 60-12 70-12 80-8
INCLINE DB CURL 45 30-15 35-11 40-6 DROP 30-4
HAMMER CURL CROSS BODY 25-15 30-15 35-8+7
SHORT ROPE 10 4 15-3 20-BENT-4
CRUNCHES 60 60 60 60
REV CRUNCH 16 16 16
NECK 25-10 25-10

 

[Curls4Girls]

good log. ill be following

 

[pavb10]

Thanks man, Yesterday was just the same thing as monday. I think im actaully starting to notice a difference with my new deit to. Today im gonna do some push ups and shoulder work. Gonna take it easy on that pec and still try and do some work in the gym.

FOAM ROLLER TEN MINUTES
HIP ACTIVATION
BRIDGE WITH BALL BETWEEN 10
BRIDGE HIKES PUSHING OUTSIDE 10
SINGLE BRIDGE TENNIS BALL HIP 10
SING BRIDGE PUSH OUT WITH BAND ON FOOT 10
CROSS FOOT LUNGE 6 6
OVERHEAD SQUAT 10
SIDE BOARD LUNGE 6
SINGLE RDL 8 EACH
LATERAL BAND WALK
OVERHEAD SQUAT 10
DB HIGH RAISE 35-6 35-6 35-6
DB ATHLETIC POSITION 35-6 35-6 35-6
DB ROW 35-5 35-6 35-6
DB REAR FLY 35-6 35-6 35-6
DB PRESS 35-6 35-6 35-6
ASSISTED BAND LEG PUSH DOWNS 6 6 6
BAND WALL KNEE PUSH 10

 

[pavb10]

Carbs (g) Protein (g) Fat (g) Calories
Breakfast 1 Cup Egg Whites 4 24 0 120
1 Whole Egg 0 6 4.5 80
4 Packets Oatmeal 152 24 0 760
2 Pieces Whole Bread 24 5 2 120


Snack Shake 0 48 1 310


Lunch 6 Chicken Pieces 0 68.4 0.6 300
3 Oatmeal 114 18 0 470
3 Clemintines 27 1.8 0 102

Shake 2 Scoops 0 48 1 310
Gatorade 22 0 0 90
Gatorade 22 0 0 90

Dinner 6 Chicken Pieces 0 68.4 0.6 300
3 Oatmeal 114 18 0 470
3 Clemintines 27 1.8 0 102

Before Bed 3/4 Cup Egg Whites 3 18 0 90
1 Oatmeal 40 6 0 180
Casein Protein Shake 4 24 1 120
2 Whole Eggs 0 12 9 160
553 391.4 19.7 4174

 

[pavb10]

Well that copy and paste from excel just sucks, but hopefully u can figure it out....the final sum is 553g Carbs, 391.4g Protein, 19.7g FAT, 4174 Calories

 

[pavb10]

CHEST DIDNT FEEL GOOD, HURTING NOW. My shoulder felt like someone was pumping it up with a bike pump while i was lfiting. Definitly gonna get some ostero sport or cissus again. Im also kinda sick and almost got my butt kicked by a forty year old man who followed my car to a parking lot. Overall it was a bad day but i weighed in at 226 which was good. (kinda bloated) I worked for my neighbor this morning carrying crap and that also burned me out. Todays workout ill rank an F.

workout- chest/ shoulders weight 226 grade F
PUSH UPS 30 20 15 15 15
OVERHEAD ALT MIL PRESS 50-12 55-12 60-7 45-5 SHOULDER PAIN
HIGH FRONT RAISE 12-Oct 15-12 20-SHOULDER PAIN
SKULL CRUSH 65-15 70-15 75-11
SIDE RAISE 5 15 8 15 10 15 12 12 CHEST PAIN
TRICEP EXTENSION 90-15 120-13 CHEST HURTS WHEN FLEXED

I wana start my mass fx and restore soon becuase phase one is almost over but i have to wait til my chest is fresh. Im gonna take pics on friday and post them sunday nite so well see how things have went. The chest thing is very frustrating though and so is being sick....

 

[pavb10]

Yesterday was a snow day and i couldnt make it out. i just did the rehab stuff i could do at home. My hmastring is feeling kinda crappy today. I think this was caused by helping my neighbor move on thursday compounded by a little strecthing last nite. My cold is getting better and im feeling better. Phase 1 of my training will end on friday and ill poost pics and a summary. Today im going to lift some back and abs.

 

[pavb10]

So yesterdays backworkout was pretty damn awesome. Feel pretty sore today. All i did today was some abs and then rehab tommorow. My chest only hurt a lil yesterday which was an improvement on last back workout. This week im gonna try and do all my lifts, but im prob gonna have to double up with AM and PM sessions because of xmas and going to see my girlfriend. Phase one is coming to and end and as of now ive met my goal of increasing weight. Well see how the pics look. My leg hasnt made a ton of progress but hopefully these next three weeks of PT will be awesome. heres the lifts

20-Dec
WIDE GRIP PULL UPS 9 7 6
REV LAT PULL DOWN 120-10 160-10 180-10 200-10 220-10 2:30
SEATED SINGLE LOW MACHINE ROW 45-10 65-10 80-10 90-10 2:00
REV DELT FLY MACHINE 30-10 40-10 50-10 60-10 70-10 1:30
HIGH RAISE 50-10 70-10 80-10 50-15 CHEST HURTS A LITTLE
T BAR ROW 45-10 80-10 105-10- CHEST HURTS A IT
BLOATED WHEN WEIGHING IN

21-Dec

CHEST A LITTLE SORE, GLUTE IS OK
CRUNCHES 60 60 60 60 1:30
TWIST CRUNCHES 50 50 50 1:30
TWISTS 40 40 40
PLANKES 1:00 1:00 1:00
SIDE PLANKS (EACH) 1:00 1:00 1:00

 

[LoPips20]

Get big meatstick, cuz you'll need it with me playing lb this year haha jk jk

 

[pavb10]

Cmon man u know im just gonna keep running you over...
Todays workout at physical therapy. Year ago today i tore my left hamstring squatting.....

FOAM ROLLER TEN MINUTES
HIP ACTIVATION
BRIDGE WITH BALL BETWEEN
BRIDGE HIKES PUSHING OUTSIDE
SINGLE BRIDGE TENNIS BALL HIP
SING BRIDGE PUSH OUT WITH BAND ON FOOT
OVERHEAD SQUAT THICK BOARD
RDL
OVERHEAD SQUAT THIN BOARD
RDL
CROSS FOOT IN LINE LUNGE
SPLIT SQUAT
BACKWARD DIAGONAL LUNGE
SPLIT SQUAT
BAND LEG THROW DOWNS 5 SLOW THEN 5 FAST - 3
KETTLE SWINGS 40-8 40-8 40-8 SLIGHT PAIN IN UPPER OUTSIDE R GLUTE
HALF SNATCH GRIP DEAD FROM RACK 134-8 134-8 134-8
STANDING BAND PUSHES

 

[LoPips20]

lol with those sick tackling drills we do, where you get a 5 yard running start and I stand there, yea good times.

 

[pavb10]

Heres the last two days workouts...I did chest on tuesday and my chest still isnt 100 percent. It feels fine but fatigues fast and when lifting a dresser before i felt a bit of pain in my the middle of my pec. Guess it still hasnt healed totally. Im gonna try and do some barbell bench press on tuesday and back on monday. All im doing today is abs and I am about to do that. I stopped creatine, cit malate and beta alanine today and will start mass fx and restore and rpm on monday. Im gonna take sat and sunday off and may just do abs.

DEC 23
PUSH UPS 30 25 16 15 1:30
SMITH DEC PRESS 135-10 185-10 205-10 225-10 FATGIUED LEFT PEC 3:00
CLOSE GRIP BARBELL CURL 50-15 60-15 70-10
ALT MIL DB PRESS 45-12 50-12 45-12 50-12
INCLINE CABLE CURL 20-15 30-15 50-10 70-4
SKULL CRUSH 55-15 65-14 70-10 75-9
SEATED ALT DB CURL 30-15 35-12 40-7 45-5
SIDE RAISE 10 15 15 15 20-6
REVERSE CURL 50-15 60-10 40-15
HANGING ABS 25 30 30

DEC 24
FOAM ROLLER TEN MINUTES
HIP ACTIVATION
BRIDGE WITH BALL BETWEEN 10
BRIDGE HIKES PUSHING OUTSIDE 10
SINGLE BRIDGE TENNIS BALL HIP 10
SING BRIDGE PUSH OUT WITH BAND ON FOOT 10
OVERHEAD SQUAT THIN BOARD 10
RDL 8
INLINE LUNGE 10 EACH
SPLIT SQUAT 10 EACH
LATERAL LUNGE 8 EACH
BAND WALK THERE AND BACK
INCH WORM 1 WAY
SPIDERMAN 1 WAY
LATERAL PARTNER BAND WALKS THERE AND BACK
BACKWARDS BAND WALK THERE AND BACK GOT VERY FATIGUED
DB COMPLEX- SHRUGS-SHRUGS/HIGH RAISE-RDL-RDL/ROW-SQUAT PUNCH
STANDING BAND HIGH ROW BLUE 10 BLUE 10 BLUE 10
SINGLE LEG BOX SQUAT- 3 SETS OF TEN EACH- GOOD LEG LOW BOX-BAD LEG HIGH BOX
INVERTED ROW- BOTH LEGS 10 10 10
TRIED TO DO INVERTED ROW WITH SINGLE LEG BUT VERY PAINFUL TO RIGHT LEG

My hammys were super sore after mon workout. I did a full circuit on tuesday and it wasnt a good workout because i was so fatigued. The hammy is gettiung better and doesnt hurt as much when pushing back behind me. Single leg inverted rows killed it tho....

 

[pavb10]

I took the last two days off and today im coming back with back. Im going to starts mass fx, and restore today before my workout. Heres my workout from friday...hamstring feeling better and better but still kinda stiff and tight...

FOAM ROLLER
HIP ACTIVATION
ANKLE MOBES 12
MED BALL SQUEEZE BRIDGE 10
BAND PUSH BRIDGE 10
BAND ROUND FEET PUSH OUT PULL IN 10 EACH
TENNIS BALL SINGLE LEH BRIDGE 10 EACH
OVERHEAD SQUAT 10
SPLIT STANCE LUNGE 10
SPLIT SQUAT 10
SIDE LUNGE 8 EACH
LATERAL BAND WALK THERE AND BACK
INCH WORM 1 WAY
SPIDERMAN 1 WAY
BAND PUSH DOWN 3 SETS OF 5 DOWN SLOW 5 DOWN FAST
LARGE BALL TWISTS 2 SETS OF MUHLENBERG MULES
DB COMPLEX UPRIGHT ROW-SHRUG-RDL-RDL/ROW-6 BY 3
4 RING LATERAL STEPS 3 SETS OF 6 TOUCHES EACH SIDE
DB DEADS FROM KNEES 2-45-12 2-45-12 2-45-12
TOUCH PUSH UP 5 EACH 5 EACH 5 EACH
DB ROW STANDING 70-10 70-10 70-0
SQAUT PUSH OUTS WITH PUMPKIN MED BALL 3 SETS OF 12
STEP UPS 3 SETS OF 10

 

[pavb10]

two days ago

 

[pavb10]

heres todays work. pretty solid workout. Not a good weigh in tho at 225 because i drove back from RI this morning and didnt eat a whole lot all weekend. My hammy is feeling kinda sore and crummy today and i dunno if its from the strecthicng i did, ice skating with my girl or the sitting in a car for three hours....I dunno well see tommorow how it feels, i foam rolled tonite and am gonna chill in the hot tub for a bit

WIDE GRIP PULL UPS 9 8 7 2:00
WIDE GRIP LAT PULL DOWN 150-10 180-10 200-10 220-10 230-10 2:30
CRUNCHES 60 60 60 60
STANDING DB ROWS 80-10 80-10 80-10 HAMMY GOT SOREISH 2:30
TWIST CRUNCHES 50 50 50
REV DELT FLY 40-10 50-10 60-10 70-10
CRUNCHES 60 60 60 60
T BAR ROW 45-10 90-10 115-9
SHRUG 70-10 80-10 90-10
HIGH RAISE 60-10 70-10 80-10
HANG AB 30 RIGHT HIP FLEXOR FEELING TIGHT AND WEIRD

 

[pavb10]

i also stopped creation so that could account for some of the weight loss..

 

[pavb10]

Today was a real good day of lifting. I trained at a sports performance place this morning and for the first time did some balistic training and also turned up the intensity. I was going to do chest this afternoon but i think ill save it for tommorow. Im real fatigued from training this morn.

I started mass fx and restore yesterday and havent noticed anything yet. I think im gonna start to also weigh in first thing when i wake up so i can tell without water weight if im putting mass on. Its gonna be tough to see if my numbers go up while on mass fx and restore because of my pec injury and starting light with that. The only thing i can really measure sucess from will be my back workouts i guess.

The hammy didnt feel great yesterday, but fult fine today when working out. Some scar tissue in there still and some tightness but only had fatigue while doing the low single leg squats....heres the workout. no weigh in today

FOAM ROLLER
HIP ACTIVATION
ANKLE MOBES 12
MED BALL SQUEEZE BRIDGE 10
BAND PUSH BRIDGE 10
BAND ROUND FEET PUSH OUT PULL IN 10 EACH
TENNIS BALL SINGLE LEG BRIDGE 10 EACH
OVERHEAD SQUAT 10
RDL 8
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
HIGH KNEE BOTH WAYS
BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
LATTERS 2 TOUCH R THEN LEFT/ 4 TOUCH/ ICKY SHUFFLE/ ONE TOUCH
BOX JUMP 5 SETS 6
DB CIRCUIT 25 LB EACH ARM SHRUGS3-HIGH ROW-3-RDL-3-RDL ROW 3 EACH- SQUAT PUNCH 3 EACH
DB SNATCH 3
HEAVY WATER BALL A-N N-Z
SINGLE ARM DUMBELL SWINGS 50-8 EA 50-8 EA 50-8 EA
PUSH UP TOUCHES 5 EACH 5 EACH 5 EACH
SINGLE LEG SQUATS LOW BOX 10 EACH 10 EACH RIGHT HAMMY KINDA FATIGUED
BLACK SQUATTING BAND ROW 10 10
SINGLE LEG BRIDGE 10 10
STANDING DB ALT MIL PRESS 25-10 EA 25-10 EA

 

[pavb10]

yesterday i weighed in at 227.5. I was a little bloated. I did chest and made it through an entire workout. My pec was pretty fatigued but did fine. I worked out well for my first time back on chest and the numbers werent aweful. I didnt push my reps til absolute failure but i pushed hard. My hamstring and flexor are still pretty tight and sore but feeling better.

Havent noticed any diffenreces from restore or mass fx yet. No libido change at all..

Today will just be abs maybe.

HAMMY REAL SORE, RIGHT HIP FLEXOR REAL TIGHT AND SORE
BENCH PRESS 135-13 185-10 225-8 230-5 220-5 210-7 3 TO 5
165-8 135-6 DIDN’T PUSH REPS CUZ OF PEC
DIPS 11 7 6 1:00
TRI EXT 100-15 110-15 120-13 80-15
DIAGONAL SHOULDER RAISE 5 15 15 10 SHOULDER WEIRD
SIDE RAISES 15-10 20-10 25-7
NECK 25-15 35-10 35-10
LEFT PEC GOT FATIGUED FAST

 

[CopyCat]

Glad to hear that your injuries are doing well man

 

[pavb10]

Thanks man. Today wasnt a good workout. My pec has been injured and im trying to heal it and my trainer wanted me to do chest. This wasnt a good idea and is the definition of overtraining. Im kinda pissed bout this and hope it doesnt delay my pec healing to much. Both pecs are sore but my left one much more than my right one. Tommorow is gonna be biceps. The leg is feeling better, just wish i could feel 100 percent everywhere for once....

No noticable differnces from mass fx or restore yet either...hoepfully i will feel something tommorow..

FOAM ROLLER
HIP ACTIVATION
ANKLE MOBES 12
MED BALL SQUEEZE BRIDGE 10
BAND PUSH BRIDGE 10
BAND ROUND FEET PUSH OUT PULL IN 10 EACH
TENNIS BALL SINGLE LEG BRIDGE 10 EACH
OVERHEAD SQUAT 10
RDL 8
INCHWORMS ONE WAY
WORLDS GREATEST STRETCH ONE WAY
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
HIGH KNEE BOTH WAYS
BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
LATTERS 2 TOUCH R THEN LEFT/ 4 TOUCH/ ICKY SHUFFLE/ ONE TOUCH
DB CIRCUIT 25 LB EACH ARM SHRUGS6-HIGH ROW-6-RDL-6-RDL ROW 6 EACH- SQUAT PUNCH 3 EACH
DB SNATCH 3
HEAVY BALL ALPHABET A-M N-Z
SINGLE ARM DB SNATCH 50-4 EA 50-4 EA
STABILIZATION DB PRESS 40-8 EA 40-8 EA
SINGLE LEG BRIDGE 10 EACH 10 EACH
INCLINE DB PRESS 55-10 55-8
RDL 15 8 EA 15 8 EA
BAND ROW BLUE 8 BLUE 8

 

[CopyCat]

I know you don't want to hear this, but have you considered just NOT training at all for awhile? Except for physical therapy of course, but just let yourself heal. You have been fighting injuries for a long time now. Could be that your keeping yourself from healing completely. Then when all is better you can hit it up again refreshed and anew. Just a thought and feel free to tell to go jump off a bridge

 

[pavb10]

haha nah, wouldn't tell ya to jump off a bridge. Everything was pretty much progressing until today doing the push crap. The hammy is still progressing and ill get these next two days off for my legs to heal up. As for completely taking time off...i don't think i could afford that or if it would help. Injuries seems to be something ya just gotta deal with and prevent and im getting better at both. Ill reevaluate my pec tommorow and see what course of action to take, but today was def a setback.

About taking time off.... Ive always been a strong proponent of not really taking a whole lot of time off. I take huge breaks between certain body part lifts and the occasional day off, but i feel the body should be training just about everyday..multiple times. When in season your training 5-6 hours everyday for months. The body has to be prepared for this. That isnt to say that i should break when my body is breaking down..i will break and ill take some big time off between now and my next chest workout. As of now tho my pec is better than it was three weeks ago by a lot.

 

[pavb10]

Oh and by the way...just to show some progress so far, as i know this seems like just a log of rehab and injuries....my biceps have grown from the start 16.3 - 16.75+

 

[CopyCat]

good deal. I know what you mean about not usually taking time off, but it just seems you keep re injuring or setting your self back with the same injuries and sometimes you just need to take a couple steps back inorder to get a good running start, but if overall things are going well, keep at it.

 

[pavb10]

yeah i know what u mean. sometimes taking steps back is the hardest thing tho. I think im makin good progress though....My weight is up, my strength is up, my hammy is better and i look better. Just gotta get this pec better and ill be in good shape

 

[CopyCat]

:thumbsup:

 

[pavb10]

The pec is feeling just fine today....I did biceps and some abs yesterday and am taking today off. For whatever reason maybe the mass fx im feeling super lathargic and tired. I slept in til 10 30 today and 9 30 yesterday. That never happens, i always wake up at 8:00. Hopefully im not getting sick, im gonna go to bed relativly early and hopefully feel fine and wake up well rested.

the pec is feeling fine and hoepfully ill be able to do my dumbell workout on wed and have a good lift with it.

heres the lift i originally weighed in at 229, but i was super bloated..

KNEELING CABLE CURL 60-15 70-15 80-15 90-15 100-15 1:30
STAND ONE ARM PREACH 30-12 35-9 40-4 25-10 1:30
WIDE GRIP BARBEL 50-12 70-12 80-7 2:00
CABLE HAMMER CURL 40-15 50-10 30-10 20-10 10 14 1:30
HANGING ABS 30 30 30
FOREARM CURL 80-15 90-15 90-15
CRUNCHES 60 60 60

 

[pavb10]

Weight Graph So Far

 

[CopyCat]

Oh sh8t he busts out the graphs..lol

No it's cool. I like it. Nice progression.

 

[pavb10]

haha yeah i have every workout and weight on my computer on an excel file from the last two years.... i like to keep track

 

[pavb10]

Today was a real good workout. Super tough though and i am completly gased. Just an entire full body fatigue. I was gonna do high back tommorow, but i may reconsider after lifting today. My cardio absolutly sucks and for a couple minutes i was about to throw up.....damn am i outta shape. But today was the hardest workout ive done in a long time...we did four circuits to keep the cardio up and it was rough.

5-Jan FOAM ROLLER
HIP ACTIVATION
ANKLE MOBES 12
MED BALL SQUEEZE BRIDGE 10
BAND PUSH BRIDGE 10
BAND ROUND FEET PUSH OUT PULL IN 10 EACH
TENNIS BALL SINGLE LEG BRIDGE 10 EACH
OVERHEAD SQUAT 10
RDL 8
SIDE LUNGE 8 EACH
INCHWORMS ONE WAY
WORLDS GREATEST STRETCH ONE WAY
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
HIGH KNEE BOTH WAYS
BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
BOX JUMP 2 FOOT 6 2 FOOT 6 2 FOOT 6 2 TO 1-3 2 TO 1-3 JUMP DOWN 6-2

CIRC OVERHEAD SQUAT THICK BOARD 10 10 10
DB SINGLE ARM SWINGS 50-10 50-10 50-10
HANGING ABS 15 15 15

CIRC DEADLIFT (PAUSE AND STAND AFTER EACH SET) 176-6 176-6 176-6 LOW BACK SUPER FATIGUED
TOUCH PUSH UPS 5 EACH 5 EACH 5 EACH

CIRC STANDING DB ROW 60-10 60-10 60-10
WEIGHT JACKED SINGLE LEG SQUAT 10 EACH 10 EACH 10 EACH REAL FATIGUED

CIRC STEP UPS 30 DBS 8 30 DBS 8 30 DBS 8
SINGLE LEG BRIDGE 10 10 10
TWO LEG INVERTED ROW 10 10 10
BACK STRECTH AT END

 

[pavb10]

Today was a pretty good workout. I worked out at the sports performance place and did some chest and shoulders. The hammy is porgressing and is to the point where i can start jogging. I did db press today and on my third set my left pec was hurting a bit. It doesnt hurt with a strecth or anything like that but when it is completly contracted and flexed at the top. I foam rolled my pec after that and it felt pretty good so i continued the workout. Id say my workout today is comparable to like 95 perecent of where my pec was before it was hurt.

Ill be able to tell how my pec is when i wake up tommorow. If it hurts like hell today was a setback, if not today was a good thing. As of now its hurting a little bit but not a lot just real fatigued. I havent weighed in for the last couple days, but im hopeing for a good weigh in tommorow when i do some back. I feel and look like ive put some mass on so im hoping to still be around or above 228.

heres the workout...it was a long one and hopefully not to detrimental to my chest.....

FOAM ROLLER
HIP ACTIVATION
ANKLE MOBES 12
MED BALL SQUEEZE BRIDGE 10
BAND PUSH BRIDGE 10
BAND ROUND FEET PUSH OUT PULL IN 10 EACH
TENNIS BALL SINGLE LEG BRIDGE 10 EACH
OVERHEAD SQUAT 10
RDL 8
SIDE LUNGE 8 EACH
INCHWORMS ONE WAY
WORLDS GREATEST STRETCH ONE WAY
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
HIGH KNEE BOTH WAYS
BUTT KICKS BOTH WAYS
KARIOKE BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
BACKWARDS RUN BOTH WAYS
4 RING SHUFFLE 3 SETS OF 12 TOUCHES
4 RING BAND SHUFFLE 2 SETS BAND 12 TOUCHES BOTH WAYS
DB PRESS 40-15 60-15 75-15 90-7 100-7 2:30
110-5 60-8
LEFT PEC HURT WHEN LOCKING OUT AT TOP ON THIRD SET

SINGLE ARM TRICEP PUSH BACK 36-15 36-15 48-15
PULL UPS 8 8 8
SIDE LUNGE DBS 20-6 20-6 POP OUT SIDE LUNGE 20-6

STABILIZATION ONE ARM DB INCLINE 50-10 50-9 50-8
SQUATTING BAND ROW BLACK 10 EACH 10 EACH 10 EACH
15 POUND RDL 8 EACH 8 EACH 8 EACH
LEFT PEC FEELING KINDA CRAPPY AT 4:00 AND LEFT SHOULDER

 

[pavb10]

Yesterday morning my left pec wound up not hurting anywhere near as much as i thought it would and today its just a little tight. hopefully that still means its making progress. Today is my last day working out at the sports performance place and boy have i made a lot of progress. The hamstring is really coming around and feeling better. I weighed in yesterday at 230 which is the heaviest ive weighed in at. I was kinda bloated, but thats still a good weigh in. I have put on some fat though i think, but have also put on some good mass and strength...

heres yesterday....better numbers...pull ups werent great, but i had done some the day previous.

WIDE GRIP PULL UPS 8 5
REVERSE LAT PULL DOWN 130-10 170-10 190-10 210-10 230-10 2:30
HIGH MACHINE ROW 70-10 90-10 115-10 135-8 2:30
HIGH BARBELL RAISE 50-10 70-10 90-10 50-20 2:00
T BAR ROW 90-10 115-10 125-8 70-10 2:30
SHRUGS 80-10 90-10 90-10
CRUNCHES 60 60 60 60
TWIST CRUNCHES 50 50 50 50
TWISTS 30 30-10 30-25
PLANKS 1:00 1:00 1:00
SIDE PLANKS (EACH SIDE) 1:00 1:00 1:00
CHEST ONLY A LITTLE SORE

 

[pavb10]

Today was a pretty good workout...i could have pushed it much harder tho and i didnt. I was real fatigued. We just did a circuit today.

I was thinking about the mass fx and restore today and i dont know how much they have been helping at all. I mean its like 85 bucks of supplements and not really anything special to speak of....I have tryed a ton of supplements and nothing has really ever been that special. Id really like to run a log of something if any compnay would want me to prove the effectiveness of their product. I really want something though that is proven to increase overall performace...

did a circuit today twice with about ten second break between every excerice. All excercises were done with 20 pound dbs. I may try and jog tommorow....who knows.


LEFT PEC KINDA TIGHT
FOAM ROLLER
HIP ACTIVATION
ANKLE MOBES 12
MED BALL SQUEEZE BRIDGE 10
BAND PUSH BRIDGE 10
BAND ROUND FEET PUSH OUT PULL IN 10 EACH
TENNIS BALL SINGLE LEG BRIDGE 10 EACH
OVERHEAD SQUAT 10
RDL 8
SIDE LUNGE 8 EACH
INCHWORMS ONE WAY
WORLDS GREATEST STRETCH ONE WAY
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
HIGH KNEE BOTH WAYS
BUTT KICKS BOTH WAYS
KARIOKE BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
BACKWARDS RUN BOTH WAYS

DB CIRCUIT
PUSH UPS 20 20
BACK SNAPS 10 EACH 10 EACH BACKWARD LUNGE HIGH KNEE
SQUAT PRESS 15 15
BENT OVER ROWS 20 20
MOUNTAIN CLIMBERS 50 50
FAST BAND PUSH BLUE 20 20
STEP UPS 10 EACH 10 EACH
LUNGE TO PRESS 5 EACH 5 EACH
RDL SNATCH 8 8
BURPEES 12 12
JUMP SQUAT 12 12

 

[pavb10]

today was the first running since i injured my hamstring. The hammy was very fatigued and really wasnt performing well. Ill let it rest and give it a go at running again on monday. Terrible run though...gotta get back down to 6:20 range...

I weighed in today at only 226 but that was because i went to the gym before lunch and real early and i never do that ussually.

FOAM ROLLER
HIP ACTIVATION
MED BALL SQUEEZE BRIDGE 10
BAND PUSH BRIDGE 10
BAND ROUND FEET PUSH OUT PULL IN 10 EACH
TENNIS BALL SINGLE LEG BRIDGE 10 EACH
RAN MILE 9:30
HAMSTRING VERY FATIGUED, TRIED TO GO 7 BUT OUTSIDE GLUTE TIGHT AND FATIGUED
HAMMY FATIGUED AFTERWORDS

 

[pavb10]

Yesterday was just biceps.... real good pump and mad sore today

11-Jan LYING CABLE CURL 40-15 50-15 60-15 50-12 40-18 1:30
PREACHER CURL 50-15 60-15 40-20 50-15 DROP 40-4 30-10 20-20 1:45
ZOTTOMAN CURL 20-20 25-15 30-13 20-20 2:00
4 PART WALL CURL 10 70
ROPE CURL 10 2 20 2 25 1:00

CIRC FOREARM CURL 80-10 80-15 80-15
SIDE FOREARM CURL 30-15 40-15 50-10


Todays weigh in was 230.3 ....real good. Real hard wrokout today but took to long of breaks in circuits. The hammy actaully felt a little stiff today on the outside glute so i didnt run. Hopefully no serious damage was done and ill be healthy and sore tommorow. The hammy is fatigued now.

heres the workout

BICEPS VERY SORE
FOAM ROLLER
HIP ACTIVATION
ANKLE MOBES 12
MED BALL SQUEEZE BRIDGE 10
BAND PUSH BRIDGE 10
BAND ROUND FEET PUSH OUT PULL IN 10 EACH
TENNIS BALL SINGLE LEG BRIDGE 10 EACH
OVERHEAD SQUAT 10
RDL 8
SIDE LUNGE 8 EACH
INCHWORMS ONE WAY
WORLDS GREATEST STRETCH ONE WAY
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
HIGH KNEE BOTH WAYS
BUTT KICKS BOTH WAYS
KARIOKE BOTH WAYS
HIGH KNEE KARIOKE BOTH WAYS
BACKWARDS RUN BOTH WAYS
BOX JUMPS 2-2 6-3 2-1 3-2 JUMP DOWN 2-6

OVERHEAD SQUAT 10 10 10
DB SINGLE ARM SWING 55-10 55-10 55-10
HANGING ABS 15 15 15

DEADLIFT WIDE GRIP SNATCH 185-6 185-6 185-6
CRUNCHES 60 60 60

SINGLE LEG SQUAT 10 10 10
WEIGHTED SQAUTING TWISTS 10 A-M 12 N-Z 12 A-M

STEP UPS 30-8 EA 30-8 EA 30-8 EA
SINGLE LEG BRIDGE 10 EACH 10 EACH 10 EACH
VERY FATIGUED HAMMY DIDN’T FEEL GREAT, A LITTLE STIFF-OUTSIDE GLUTE GOING IN
DECIDED NOT TO JOG MILE- WILL DO ON WED AFTER CHEST

 

[pavb10]

hamstring is feeling a little tired and painful rite now sitting down. I hope no damage is done....it just sucks being back at school now and not having constant supervision while working out. maybe the pain is just scar tissue breaking down...well at least thats what i hope.

 

[pavb10]

The hamstring is not feeling good sitting here writing this....i felt a tiny twinge on my last set of single leg bridges in my bad hammy on the inside. Its feeling like crap now, but hoepfully its just fatigue and wont be here tommorow.....It hurts a lot when pushing backwards..like real bad. Hopefully its just from walking around a lot and sitting on hard ass chairs. Ussually i just workout and then go home and lay on the couch. I doubt it tho..hope i not back to square one.

 

[pavb10]

When waking up this morning the hamstring didnt feel all that terrible. Like it doesnt hurt walking around or squating or anything...just when pushing back behind me. After last mondays workout which was the same as yesterdaysi didnt try and push back behind me. The hammy may have felt the same that day, but who knows. Im just hoping it heals up. Today is gonna be an off day and tommorow is gona be chest and shoulders.

 

[pavb10]

wow, weird already met my goal of making it to 235 and its like 110 days in or so.

 

[jumpshot903]

im subed looks like a nice journey

 

[pavb10]

sorry bro, havent posted in a long time..gonna start it up again in four weeks when summer starts

 

[buster0371]

i just read your whole log. how are you injuries doing? my chest injury is exactly the same as yours but i havnt done a single chest workout the last three weeks. when i injured it i actually heard a crackling sound come from my chest, like it was tearing! Pushups are no longer painful, but they were last week. I think my chest injury is worse than yours. Hows it doing? how long did it take to fully heal?

 

[pavb10]

hey sorry man...im actually bout to start this log up again next week for the summer. I recovered from my pec injury and am gonna max tommorow on bench actually at 300-3 hopefully. Mine didnt crack just felt very sore instantly meaning a muscle pull. you may have had a muscle tear which is way more serious bro and may need some doctors help... Theres gonna be a lot of scarring to so ure gonna need some way to break that up. Mine still botheres a little but is relativly ok. My hamstring is still f-ed up tho and hopoefully i will finally get some physical therapy this friday. I tried to play through spring ball and it was still painful and i couldnt sprint well at all.

 

[natty texan]

i'm pretty late, but consider me subbed.

will go back and read it all when i have time.

 

[natty texan]

just realized this is a somewhat closed log...

i'll be here when you start it up again.