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Pumping and Toning - The borobulker story...

borobulker said:
thanks guys... still tweaked the eff up...
going to see the good doc again tomo, he seems to be straightening it up. ART is intense, my god...
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Stick with the ART Casey, it is intense but works wonders for shortening healing times.
 
oufinny said:
Stick with the ART Casey, it is intense but works wonders for shortening healing times.
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I am feeling much better this morning. It only took about 20 minutes for me to sit up! I may try a band workout tonight, just light but enough to feel something.

Thanks for the support guys!
 
Damnit Casey, the color of the month is PINK not Purple, black or blue!!!! Get healed up immediately! That is an order!!!! HAHA That is kinda like a Dachsund warning a pitbull not to piss in his yard isn't it?

For real Casey I hope you feel better quickly, at least you have a room mate and not a significant other. You would never rest that trap, whould be non stop :dunno: I dunno... :dunno: I dunno Honey! :dunno: :dunno: :dunno:
 
Injury never comes at a convenient time. I dont think ive ever had a time in my life where i said...Hey Now would be a perfect time to get injured!

Just keep on with that spot on diet bro and heal fast. In the long run i doubt this will slow down ur progression. Stay motivated bro!
 
Casey is a beast! His idea of going in and doing some light work includes BANDS! I would be seeking a way to move through a very controlled range of motion not forcing my trap to stabilize anything at first. He does the opposite, goes in and says what is the most unstable challenging platform I can work this thing out with. BANDS!!!! That should be torture enough... let's run with that!

BEAST MODE!!!!
 
GoHardOrGoHme said:
Injury never comes at a convenient time. I dont think ive ever had a time in my life where i said...Hey Now would be a perfect time to get injured!

Just keep on with that spot on diet bro and heal fast. In the long run i doubt this will slow down ur progression. Stay motivated bro!
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Yeah, I hear you. I am leaving for FL on Saturday which I planned on taking off anyway so, this really isn't too bad.
 
MrKleen73 said:
Casey is a beast! His idea of going in and doing some light work includes BANDS! I would be seeking a way to move through a very controlled range of motion not forcing my trap to stabilize anything at first. He does the opposite, goes in and says what is the most unstable challenging platform I can work this thing out with. BANDS!!!! That should be torture enough... let's run with that!

BEAST MODE!!!!
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Just bands, no weight. VERY light, rehab bands. Just feeling the movement, etc.

I am extremely sore after last night but I feel good. I'm hungry.
 
Feeling alright today... I made a quick trip down to the gym. Did 2 Tabata type sessions. 4 mins warm-up, 4 mins 15incline, 3.4mph (20 on, 10 off). 1 prior to training, 1 post training.

5x5 w/ 135 SSB Box Squat
5x5 Glute Ham Raise
5x5 95lb Flat Bench Press
Internal/External rotations, much upper back stretching.

Judging by what the Dr. is saying, is is a very minor tear/strain of very low left trapezius m., rhomboideus major m. and/or teres major.
 
Unscheduled deloading Boro??
 
Good stuff C...enjoy the Sunshine State!!
 
Big things going on in my life right now... During my vacation my girlfriend and I became engaged... Back from vacation now, ready to get back to work and get back to training!

I got my garage gym underway - making constant changes to it but here is a video I snapped right after I got it all placed.

[ame="http://www.youtube.com/watch?v=qjBOj1xuIzQ"]YouTube- New Home Gym - First day[/ame]
(sorry, out of breath in the video as I came in during a break of bike sprints! haha)

I got 3 sessions in since I returned, I am just running a week or two of 5 rep main move training as I do not want to go overboard right off the bat. The sessions were as follows...

Late Friday night - Overhead Press
Standing OHP
Worked up to 185x5
Pressdowns - 4 sets
Homemade Row machine - 4 sets
4 minute Tabata (20:10) on upright bike

Saturday - Deadlift
Conventional Deadlift
Worked up to 405x5
45* Hyper - 4 sets
Standing Abs - 4 sets
DB Shrugs/Bicep curls - 4 sets
Tire Woodchops
[ame="http://www.youtube.com/watch?v=Mk2lo6YOlKE"]YouTube- Casey Bard | Week 1 | 405x5 Conventional Deadlift[/ame]

Sunday - Bench
100 reps - purple band seated leg curls
Flat Bench
Worked up to 275x5
Tricep pressdowns - 4 sets
Lat pulldowns - 4 sets
Tire Woodchops

Current Supplements:
USPlabs Beta Pink Magic - 2/2/2 w/meals
USPlabs SuperCissus Rx - 2/2/2 w/ meals
Fish Oil - a ton.
VS Probiotic, VS Vit D3 (8000IU/day)
MST MVP - 2/2 w/meals
MST ZMK - 4 pre-bed

Pre-Training Mix:
1 scoop Jack3d
1 scoop Core ABC
1 scoop DominATP
1 Propel Packet
2 Recreate
 
First off Congrats on the Engagement big man! I think i speak for everyone here in wishing u a very long and happy marriage!

Second off....amazing deadlifting. You could have easily busted out more reps at 405...i mean that looked ridiculously light.

Also whats up with the probiotic? Any specific reason for adding it or just adding it for overall health.
 
Congrats Casey... big news!!

I often wonder if women think ahead to when they are going to have chidren how painfull it will be to deliver a big boned baby when they marry a large man. My sons girlfriend is pregnant and she is big. My son is like 6' 2" and 270 and huge!! That is gonna be one big baby!! I keep on teasing her telling her how brave I think she is... little family humor...

I guess you know a woman loves you if they're willing to go through that lol..
 
GoHardOrGoHme said:
First off Congrats on the Engagement big man! I think i speak for everyone here in wishing u a very long and happy marriage!
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Thanks buddy!

GoHardOrGoHme said:
Second off....amazing deadlifting. You could have easily busted out more reps at 405...i mean that looked ridiculously light.
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I felt like I could but I do not want to push it during these first few weeks back. I am also getting some help as that bar has a ton of whip. I am going to pick up a Texas Power Bar ASAP. One step at a time...

GoHardOrGoHme said:
Also whats up with the probiotic? Any specific reason for adding it or just adding it for overall health.
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Just general health, no issues.
 
DreamWeaver said:
Congrats Casey... big news!!
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Thanks DW!

DreamWeaver said:
I often wonder if women think ahead to when they are going to have chidren how painfull it will be to deliver a big boned baby when they marry a large man. My sons girlfriend is pregnant and she is big. My son is like 6' 2" and 270 and huge!! That is gonna be one big baby!! I keep on teasing her telling her how brave I think she is... little family humor...
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hahaha We are convinced that this is what my child will look like...
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DreamWeaver said:
I guess you know a woman loves you if they're willing to go through that lol..
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that among many many other things!
 
Congrats C...nothing better than having someone to enjoy life with.
 
3/23 - am cardio
30 minutes various machines, various intensities.
Fast w/ AP!

Good session tonight.. Spent wayyy to much time teaching people how to squat rather than teaching myself how to squat.

3/23 - Squat
Mid-Stance Squats
Worked up to 405x7
- My new Jesup Power Bar will be in by Friday so I hope this solves the issues that come with having a JUNK bar. I cannot wait! I could have been to 10 reps easily with a good bar.

RDL - 225x10x5
45* Hypers
Abs, Bicep work

Current Supplements:
USPlabs Beta Pink Magic - 2/2/2 w/meals
USPlabs SuperCissus Rx - 2/2/2 w/ meals
Fish Oil - a ton.
VS Probiotic, VS Vit D3 (8000IU/day)
MST MVP - 2/2 w/meals
MST ZMK - 4 pre-bed

Pre-Training Mix:
1 scoop Jack3d
1 scoop Core ABC
1 scoop DominATP
1 Propel Packet
2 Recreate
 
Do you deload the bar on the floor when doing the RDLs or reverse before hitting the floor?
 
AZMIDLYF said:
Do you deload the bar on the floor when doing the RDLs or reverse before hitting the floor?
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Tonight I deloaded... I have done them either way.

O My... My biceps are fried... I wish I could even remotely explain what I did for them tonight... Ill get video at some point... ouch.
 
borobulker said:
Tonight I deloaded... I have done them either way.

O My... My biceps are fried... I wish I could even remotely explain what I did for them tonight... Ill get video at some point... ouch.
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I do them either way as well. Definitely show us the biceps exercise. I can't seem to get mine to grow or get sore.
 
I like the sound of that
 
Congrats Casey! Nice Home Gym too!
 
Bonus post...

3/24 - Meal 2
2c steamed mixed veggies, fiesta blend. (from frozen - corn, black beans, g/r peppers/onions)
4 whole omega 3 eggs
2 egg whites
Salsa/Ketchup
1 can of wegmans naturally flavored/colored diet lime cola!
- The carbonation really helps fill me up and forget about the low carb content.
 

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Looks tasty!
 
Mmmm big ol omelette made with MEAT AND CHEESE!!!!! slathor that it some salsa, hot sauce and a litte sour cream and thats what i call a meal to BULK up with!

.....scrambled are good too....
 
Cheese! Sour cream, what is going on in here???? That is just filthy talk!

and it is getting me excited!!! LOL
 
Boro - Check out the log on here or USPLabs forum, Pink is taking me to the next level in 7 days... like Strategic said, this Pink is definitely MAGIC! Holy crap I can't believe I am saying this but I think Prime (teacher) just got surpassed by Pink (the student). All hail what may be the holy grail of supps, Pink Magic! Leave it to USP to come up with something this ground breaking and flat out fun to be on.
 
oufinny said:
Boro - Check out the log on here or USPLabs forum, Pink is taking me to the next level in 7 days... like Strategic said, this Pink is definitely MAGIC! Holy crap I can't believe I am saying this but I think Prime (teacher) just got surpassed by Pink (the student). All hail what may be the holy grail of supps, Pink Magic! Leave it to USP to come up with something this ground breaking and flat out fun to be on.
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Ya dig? haha
Please post a link for everyone...
 
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oufinny said:
Boro - Check out the log on here or USPLabs forum, Pink is taking me to the next level in 7 days... like Strategic said, this Pink is definitely MAGIC! Holy crap I can't believe I am saying this but I think Prime (teacher) just got surpassed by Pink (the student). All hail what may be the holy grail of supps, Pink Magic! Leave it to USP to come up with something this ground breaking and flat out fun to be on.
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Just in case I'll run them both with TNA ... :fest30:
 
LOL I want some pink! Stuff looks awesome! DW is gonna explode PRIME PInk and TNA. WOW
 
Westside...

Time to crush some weight... I thought long and hard over the last two weeks, and decided I am going to go back to a Westside type layout for a cycle or two. I am expecting the Pink Magic to help me along the way, not to mention a few other tricks I have up my sleeve.

Late last week I took the time to rearrange my garage gym. It is MUCH more effective now, plenty of room. I got my new Jesup power bar last week which is amazing. Rated at 1500lb and I believe it. It is so solid it confuses me.

I picked up a HEAVY duty (65lb) safety squat bar that was used in the Buffalo Bills training facility in the early 2000's. I got it for extremely cheap because one of the handles were busted off. $50. out the door... I have a good friend that is a metal fabricator who is throwing some handles on for me. He is also widening the stance on the 45* hyper bench.

Today was Day 1, Week 1 for my new layout. I will follow this template for my Day 1/Dynamic Upper-body Days for at least the next 8 weeks.

Sample Westside Barbell Template
Originally passed to me by Mike Ruggeria, some changes made since then.

Monday – Dynamic Effort, Upper Body​
Flat Bench: 10 sets, 3 reps (sets under 3 seconds w/50% of one rep max, 3 different grips, 30 to 45 seconds between sets)
Lactic Acid Tolerance Training: High Rep for time or reps. (Inc/Dec/Flat press moves, light weight, usually DB)
Tricep Movement: 60 reps, start with 10-12 reps, as many sets as it takes - one minute between sets
Rear Delt Movement: 2 sets, 8-12 Reps - one minute between sets
Shoulder Movement: (Side or Front Raises) 2 sets, 8-12 Reps - one minute between sets
High Upper Back Movement: 3 sets, 10-12 Reps (Facepulls, reverse bench rows, etc.) one minute between sets
Laying Abs or leg raises
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Today's training session went as follows:

Sat. 3/27/10 – Dynamic Effort, Upper Body​
Flat Bench: 10 sets, 3 reps, 3 different grips, 135 + 1 Red [EFS Short Band]

Lactic Acid Tolerance Training: Incline DB Bench w/ Fat Gripz, 65x20x2

Tricep Movement: JM Press - 95x15x4

Rear Delt Movement: Bent Over DB Reverse Flys - 30x12x3

Shoulder Movement: Front Bar Raise - Bar x12x2

High Upper Back Movement: Close grip pulldowns - 95x15, 140x15x2

Laying Abs or leg raises: Laying Leg Raises - x15x2

4 way red band neck work: x10x2

I felt amazing considering the chill. It was about 42 in the garage today. Although i have a small propane heater, there is no insulation yet and it will not hold heat for anything. I wore motocross gloves for my entire training session. Nevertheless I was DRENCHED at the end of this session as I got through it in about 50 mins.

I am very excited to watch the progression of this one.
 
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