Taman's accountqability/Comback log.
- Thread starter taman6886
- Start date
lukehayd
Legend
Rosie Chee
The Female Terminator
Been back training for about a month, Jeff. Lifting weights has been the biggest factor for me in changes, especially since I have been doing way less than I have in the past - only ~30 min Monday/Wednesday/Friday re weights and ~20 min HIIT Tuesday/Thursday/Saturday. Also been using next-to-no supplements - just Erase, Assault (weight days), and Vitamin C. Diet has been horrible until this week - and then I've only eaten because I have to (which I should do ALL the time). Little sleep. Shoulders in a lot of pain - which is likely helping with it all, albeit not the most "ideal" scenario. Back down to 7.8% bodyfat today, lightest and smallest have been since I was first out with my right shoulder/bicep in November 2011.
But, good to see you still in there killing it! I'm trying - with my job I cannot NOT be out there doing it, no matter how much it hurts or times I almost collapse or want to fall down screaming because of the pain.
That's what we do. Lifestyle! Stay strong!
~Rosie~
3clipseGT
On my grind
Good to see you around! I hope all is well outside of the injuries.
wasme
Legend
Good to see you Rosie! You are always an inspiration - pure motivation!
taman6886
Well-known member
Always an honor to have you check in Rosie!
Got a couple of days to post up in here:
10/17/13. Delts on a tight schedule
Standing OH BB Press 140x5, 160x5, 180x3 (getting nowhere here, maybe it is time to take a week or two to go lighter with higher reps)
Seated behind head 160x6/6, 140x10
Standing OH db press 60x6/4
Inc. BB FRONT raise 45x12, 55x12
10/19/13 Had to double up today, got to work Friday, wife text me to inform me I had left my gym bag at home
Tri's/Rearchain
Close grp bench180x12, 200x10, 210x5
Straight bar crushers 95x10/10, 105x8
Straight bar cable PD drop set
145x12, 130x10, 100x10
Deads(still reworking form) 150x8, 200x8, 240x8 (each rep scraping the shins)
V bar pull down 145x8/6
RDL 150x10, 170x8 (this is actually a huge mark of progress, just pushing through the pain)
Bent over db row x 6/6, 8/8 (reached down deep for a little extra that last set)
Back Hyperextension (different rig which I find more difficult, went body weight only). 12/10
Nautilus Lower back 130x12
Rosie Chee
The Female Terminator
Thanks, Josh
It is what it is and I will be back a little more methinks over coming months...You're too kind, but thank you!
You know I'm always watching, Tony, even if I don't always make my presence known. Keep going strong!
~Rosie~
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taman6886
Well-known member
I tried to pm her to remind her discreetly but her pm box does not accept messages. I think maybe she gets me and OC 6 mixed up. Great respect for Rosie and to be fair I was out of action for quite some time.
On another note, good to see you Ben. Crisis work and youth football have made getting it done difficult this week. Back up on it tomorrow!
taman6886
Well-known member
Ok, got back on it today, bit of a change up, trying out "wave-ladder training". Will probably only do this w/ Bench, Squat and OH Press work. 1 wave is 3 sets of 3/2/1 reps.
Flat bench (warm ups at 135, 185)
Wave 1 @ 235, wave 2 at 245, needed just a tad bit of help with the last rep each set in wave 3, so we called 255 our last set.
Inc db press 85x6, 75x8, 65x10
Seated alt db curl @ 40 8/8, 8/8, 7/7
Reclined alt Ham curl 30x6/6, 25x7/7
Wd grp bb curl 70x8
Strght bar cable curl drop set 120x4, 100x3, 80x4. Surprised by the low rep range, must have pre-fried them pretty good.
Anyways, good to be back at it.
Flat bench (warm ups at 135, 185)
Wave 1 @ 235, wave 2 at 245, needed just a tad bit of help with the last rep each set in wave 3, so we called 255 our last set.
Inc db press 85x6, 75x8, 65x10
Seated alt db curl @ 40 8/8, 8/8, 7/7
Reclined alt Ham curl 30x6/6, 25x7/7
Wd grp bb curl 70x8
Strght bar cable curl drop set 120x4, 100x3, 80x4. Surprised by the low rep range, must have pre-fried them pretty good.
Anyways, good to be back at it.
taman6886
Well-known member
10/29/13. Quads
Really starting to like this wave ladder training. Was very pleased with tonight's work.
Back Squat (warm upsv@135/225). Each wave still 3 sets. 3/2/1. Completed 4 waves 275, 295, 315, 325.
Front Squat 145x8, 155x8
Leg extensions (2legs). 120x12, 150x10
Did some brief interval training, 5 cycles, 1min @ 40% max resist, 1min @ 80% resistance.
Really starting to like this wave ladder training. Was very pleased with tonight's work.
Back Squat (warm upsv@135/225). Each wave still 3 sets. 3/2/1. Completed 4 waves 275, 295, 315, 325.
Front Squat 145x8, 155x8
Leg extensions (2legs). 120x12, 150x10
Did some brief interval training, 5 cycles, 1min @ 40% max resist, 1min @ 80% resistance.
lukehayd
Legend
Good to hear you found a program you can really like and get into. Sucks when you do one that is not your pace or just doesn't seem to be a good fit after you start it.
taman6886
Well-known member
Man, the DOMS from Tuesday's leg work is just getting worse by the hour. It is usually getting better by now, I must have really tore **** up.
Finishing up Friday/Saturday this week, new info tomorrow.
taman6886
Well-known member
I am enjoying it so far. I imagine I will need to back off with a higher rep/lower weight week every few weeks though.
lukehayd
Legend
A deload week is something we all need now and again. Some just take it a little further than others.
wasme
Legend
killed those legs!
taman6886
Well-known member
11/1/13 Tri's/Delts
Standing OH BB Press (Wave-Ladder)
Wv1 @ 155, Wv2 @ 165, Only hit one rep at the start of Wv3 @ 175 so I ended there.
Seated Behind Head BB Press 145x9/8, 135x10
Standing OH DB Press 55x8
Close Grp Bench 165x10, 185x7, 195x4
Ez Bar Crushers 85x8/8
Cross Body DB Extensions 25x15/15
Straight Bar Cable Tri PD 140x12, 160x10
Standing OH BB Press (Wave-Ladder)
Wv1 @ 155, Wv2 @ 165, Only hit one rep at the start of Wv3 @ 175 so I ended there.
Seated Behind Head BB Press 145x9/8, 135x10
Standing OH DB Press 55x8
Close Grp Bench 165x10, 185x7, 195x4
Ez Bar Crushers 85x8/8
Cross Body DB Extensions 25x15/15
Straight Bar Cable Tri PD 140x12, 160x10
taman6886
Well-known member
11/3/13 Rear Chain
Decided to do the waves on the deads after all, think I have my form rework completed for the most part, all waves are still 3/2/1
DL Wave 1@225, Wave 2 @ 245, Missed on Wave 3 265x2/2/1
Y Bar Cable PD 145x10/8
Romanians 155x10, 175x8
BO BB Row 175x8/8
Nautilus Lower Back Machine 189x10/10
Decided to do the waves on the deads after all, think I have my form rework completed for the most part, all waves are still 3/2/1
DL Wave 1@225, Wave 2 @ 245, Missed on Wave 3 265x2/2/1
Y Bar Cable PD 145x10/8
Romanians 155x10, 175x8
BO BB Row 175x8/8
Nautilus Lower Back Machine 189x10/10
taman6886
Well-known member
For the sake of honesty, I was about 2-3 inches from hitting the box, but having a target did help me get lower
11/9/13 Delts/Tris
Getting stalled on waves for the OH Press, going to have to back off and go higher rep for a bit like I had talked about earlier.
Standing OH Press (Miss counted and started "Wave 1" at 165, should have been 155, so yeah.. Wave 1(.5?) , all reps. Wave 2 @ 165 2/2/1
Dropped weight 115x12, 95x15
Seated OH Behind head BB Press 135x12, 11+Part. Rep
Standing OH DB Press 50x9
Close Grip Bench 180x10, 190x6
Rev. Grip Bench 140x10, 150x8
EZ Bar Crushers 95x8/8
Str. Bar Cable Pushdown Drop set 145/115/85 10 reps each.
taman6886
Well-known member
Been busy but have still been getting it done, gotta catch up a bit:
11/12/13 Chest and QUADS
Flat BB Bench (W/up 135/185) Wv1 @235, Wv2@ 250, Wave @260 Just one rep, (boo)
Inc DB Press 90x6/3, 80x8
Back Squat (w/up 135/225) Wv1 @290, Wv2@ 320, Wv3@340 (All waves completed)
Front Squat 185x5/3 (Had to rack it as I almost dumped the bar)
Back Squat with pause at bottom 185x10
11/14/13 Delts (Noticed some tenderness plus the stalled progress from last week so I lightened up
Standing OH BB Press *Waves of 8/5/3 Wv 1@95, Wv 2 @105, Wv 3@125, Wv 4@ 135
Seated Behind Head BB Press 135x12, 145x8
Standing Oh DB Press 35'sx13/11
Cable Upright Row 100x12/12
11/12/13 Chest and QUADS
Flat BB Bench (W/up 135/185) Wv1 @235, Wv2@ 250, Wave @260 Just one rep, (boo)
Inc DB Press 90x6/3, 80x8
Back Squat (w/up 135/225) Wv1 @290, Wv2@ 320, Wv3@340 (All waves completed)
Front Squat 185x5/3 (Had to rack it as I almost dumped the bar)
Back Squat with pause at bottom 185x10
11/14/13 Delts (Noticed some tenderness plus the stalled progress from last week so I lightened up
Standing OH BB Press *Waves of 8/5/3 Wv 1@95, Wv 2 @105, Wv 3@125, Wv 4@ 135
Seated Behind Head BB Press 135x12, 145x8
Standing Oh DB Press 35'sx13/11
Cable Upright Row 100x12/12
taman6886
Well-known member
Very nicely on the lower body stuff, not so much on the upper. Maybe I should stop alternating Inc BB and Flat Benching every week. Have also noted a bit of tenderness in my right shoulder, this may also be part of it. Think I am going to deload this week (via lowering weights, not a week off)
11/15/13 Arms:
Cls Grp Bench: 185x10, 205x6, 215x3
Rev. Grip Bench 165x8/7
EZ Bar Crushers 100x6/6
Seated Alt DB Curl 50x6/6, 4/4 (l/r)
Standing Wide Grip BB Curl 2 drop sets: 80/70/60 x8/4/5 reps in set 1, 6/2/2 in set 2
Reclined Hammer Curl 25x10/8
Back to wall strict form Db Curl 20x12
taman6886
Well-known member
11/18/13 Rear Chain (too much good football on this weekend)
Deads 3 waves (3/2/1) all completed at 245, 265, 285
V Bar PD 150x10/8/7
RDL 190x8/8
BO BB Row 195x8/6
Back Hyper-extension 6 reps with a 65# db, dropped that and hit another 12 body weight only. Was spent after this.
Deads 3 waves (3/2/1) all completed at 245, 265, 285
V Bar PD 150x10/8/7
RDL 190x8/8
BO BB Row 195x8/6
Back Hyper-extension 6 reps with a 65# db, dropped that and hit another 12 body weight only. Was spent after this.
taman6886
Well-known member
11/22/13
Back Squat (3/2/1 waves) @ 295, 325, 355 all reps completed. One of those weird days when I had to talk myself into going and once I was at it, got ona roll!
Front Squat 195x5/5
Tri's
Close Grip Bench 190x10/10/8
rev. Grip Bench 165x5/6 (had a spotter last set)
Straight Bar Crushers 90x5/5
St. Bar UH Cable Tri Ext 120x12
Back Squat (3/2/1 waves) @ 295, 325, 355 all reps completed. One of those weird days when I had to talk myself into going and once I was at it, got ona roll!
Front Squat 195x5/5
Tri's
Close Grip Bench 190x10/10/8
rev. Grip Bench 165x5/6 (had a spotter last set)
Straight Bar Crushers 90x5/5
St. Bar UH Cable Tri Ext 120x12
taman6886
Well-known member
11/23/13
Stranding OH BB Press (3/2/1) 150/165/175 all waves completed.
Seated BH Head BB Press 140x12, 150x8
1 Hand BB Corner Pivot 45x12 55x12 (plate weight only)
Alt DB Front Raise 25x12/12
Strict Form Scott Cx10/10 curl 30x12/12, 35x10/10
Wd Grip BB Curl 80x8/8
Inside Grip EZ Preacher 75x10/9
Recline Hammer Curl 25x10
Stranding OH BB Press (3/2/1) 150/165/175 all waves completed.
Seated BH Head BB Press 140x12, 150x8
1 Hand BB Corner Pivot 45x12 55x12 (plate weight only)
Alt DB Front Raise 25x12/12
Strict Form Scott Cx10/10 curl 30x12/12, 35x10/10
Wd Grip BB Curl 80x8/8
Inside Grip EZ Preacher 75x10/9
Recline Hammer Curl 25x10
taman6886
Well-known member
You cheeky boy! Posted between my multiple updates<3
Rosie Chee
The Female Terminator
taman6886
Well-known member
wasme
Legend
Thank you Ms. Rosie! Happy Thanksgiving to you.
You guys and your yummy Thanksgiving! We had ours in October.. I am due for another festive turkey! lol
taman6886
Well-known member
Lol. What was supposed to be a deload turned into 3 days of laziness, but got it done yesterday.
DL - warm ups @ 135/205 3 waves of 3/2/1
255/275/285. Last wave I hit 1/3 reps, let my form get sloppy one #2 and I knew it. Rested 2 minutes and knocked it out, all reps completed.
V bar pull down 160 x8/7
RDL'S 185x8/6
BO bb rows 185x8, 195x6
Wanted to hit a few more movements but the gym was closing.
Rosie Chee
The Female Terminator
Thank you Ms. Rosie! Happy Thanksgiving to you.
Cheers!
This is not a New Zealand holiday (American and Canadian only), so I don't really celebrate it. That said, I AM thankful.
~Rosie~
taman6886
Well-known member
Aye and thank you kind sir.
12/3/13 Squat Day
Back Squat (waves of 3/2/1, warm up at 135, 225)
315, 335, 365 - all waves completed
Front Squat 200x5/5
Bench squat (all reps butt to bench) 185x7 and a neg (got stuck on bench on rep 8)
12/5/13 Delts and Tri's
Standing OH BB Press (3/2/1 waves again) 155, 170, Got 3 reps on first set at 180, failed after that which is weird, usually I get all reps if I get the first 3.)
Standing OH DB Press 55x8/8/7
BB Corner Pivot (Plate weight only) 55x12/12, 70x12/12
Face Down Incline DB Raise (Rear delt focus) 20'sx15
Close Grip Bench 195x6/6/5
Rev. Grip Bench155x8/8
EZ Bar Crushers 95x8/8
Straight Bar Cable Pushdown 140x19 (BURN!)
Think the earlier delt work slowed down my Close grip work, but no big deal, a little pre-fatigue is ok now and then.
taman6886
Well-known member
12/9/13 Chest
Flat BB Bench (Waves of 3/2/1, warm up at 135, Cable RC pulls)
240, 250, 260 (Got 3, 1 and hit second of three pins on 2nd rep, one) Can't help but think having a spotter for the lift off would have gotten that 2nd one for me, was so close)
Inc BB Bench 190x6, 200x3/3 (Was totally alone in the weight room, did not want to chance more reps)
Flat Bench DB Presses 90x5/5
Flat BB Bench (Waves of 3/2/1, warm up at 135, Cable RC pulls)
240, 250, 260 (Got 3, 1 and hit second of three pins on 2nd rep, one) Can't help but think having a spotter for the lift off would have gotten that 2nd one for me, was so close)
Inc BB Bench 190x6, 200x3/3 (Was totally alone in the weight room, did not want to chance more reps)
Flat Bench DB Presses 90x5/5
taman6886
Well-known member
12/10/13 Squat Day
Back Squat (w/u with 135/225 - Waves of 3/2/1)
315, 345, 375 all reps completed, gonna be hitting 4 plate territory again soon
Front Squat 205x5 (I don't know why I insist on the Oly Grip, kills my wrist)
Bench Squat 195x8, 205x6 (Butt to bench each rep)
Leg Press Sled 410x10
Back Squat (w/u with 135/225 - Waves of 3/2/1)
315, 345, 375 all reps completed, gonna be hitting 4 plate territory again soon
Front Squat 205x5 (I don't know why I insist on the Oly Grip, kills my wrist)
Bench Squat 195x8, 205x6 (Butt to bench each rep)
Leg Press Sled 410x10
taman6886
Well-known member
12/13/13 Delts and Arm's
Finally figured out if I don't take every 3rd or 4th week to go lighter on OH BB Presses, I ending going backwards, so with that in mind, tonight's waves were 8/5/3.
Standing OH BB Press @ 125, 135, 145, 150, all reps completed.
1 H Corner Plate Press/Push (Plate Weight Only) 70x12/12. 80x12/12 (l/r)
Standing Alt DB Front Raise 25'sx10
Seated Alt DB Curl 40x10/10, 8/8 (l/r)
Wide Grip BB Curl 80x10, 8
Reclined Hammer Curl 25'x10/10, 10/10 (l/r)
Close Grip Bench 200x6/6/6
Rev. Grip Bench 165x6/6
Straight Bar Cable Tri Ext/Push Down 160x15, 170x12
Finally figured out if I don't take every 3rd or 4th week to go lighter on OH BB Presses, I ending going backwards, so with that in mind, tonight's waves were 8/5/3.
Standing OH BB Press @ 125, 135, 145, 150, all reps completed.
1 H Corner Plate Press/Push (Plate Weight Only) 70x12/12. 80x12/12 (l/r)
Standing Alt DB Front Raise 25'sx10
Seated Alt DB Curl 40x10/10, 8/8 (l/r)
Wide Grip BB Curl 80x10, 8
Reclined Hammer Curl 25'x10/10, 10/10 (l/r)
Close Grip Bench 200x6/6/6
Rev. Grip Bench 165x6/6
Straight Bar Cable Tri Ext/Push Down 160x15, 170x12
Onlychevy6
Well-known member
How did the holiday treat you? Any good updates my brotha?
taman6886
Well-known member
To be honest, had so much going on I shut it down over the Holidays. Christmas was awesome, breaking in a 5 string bass and teaching my little guy who got his first Axe for Christmas.
Onlychevy6
Well-known member
That is awesome. I am glad you and the family are doing well. I have a feeling this up coming year as long as you stay healthy your finally going to hit your ultimate goals. I have faith in you.
Jeff
wasme
Legend
That is awesome. Talk about bonding time.
lukehayd
Legend
*fixed
I had a hunting trip for two weeks and then all the Christmas travel and stuff so I'm right there with you. I'm soooo ready to get back to the gym but not looking forward to the resolutionists. Just today I picked up an 18' long 8"x10" timber at work just because I'm jonesing for the gym so much. Another guy here just shook his head.