2 Meets 5 Months Bring It!

Training
21

kpsnap - Also, I tried HOT-ROX awhile ago…talk about crack effect. It really messed with me and made me really irritable, light headed, all that bad stuff. I have never had any ill effects with the Ephedra/caffiene/aspirin stack and have found it is actually weaker than some of the stuff they sell over the counter. But thanks for having my back! :slight_smile:

pch2 - yeppers! I have said before I do it for ethical and moral reasons, but it is exciting to find the movement coming into the athletic field by experts who are talking about the benefits of lower meat consumption. I even read an article on EliteFts where a Rugby coach of Olympic caliber athletes has his athletes drop meat significantly and noted that pea/rice protein was a much better PWO protein. I am not trippin about the soy. Honestly, I don’t like it, but I can only eat eggs, beans, and protein powder so much. I don’t consume soy milk (actually I have had a few lattes lately), and for the most part stay away from other soy products, so some tofu scramble every now and again is harmless. I do know a woman I powerlifted with at my PL gym has been veggie for years (I believe even through her years as a competitive bodybuilder back in the day) and now has an allergy to soy. SO I am pacing myself and doing everything in moderation…except the Mexican food I had last night!

22

[quote]kpsnap wrote:

So sorry I can’t really relate to all the weight loss chat. I have been blessed with a lightening fast metabolism. [/quote]

Oh yeah, by the way, whatever. Screw your fast metabolic ass!

23

3/22 Upper Back and Bis

A1 Neutral CG Chins (Eccentric holds) 5 x 5 (50X0)
A2 Preacher EZ Curls 4 x 8-10 (4010)

B1 Shoulder Retraction 4 x 10-12 (2410)
B2 Trap 3 4 x 8-10 (4010)

Farmers Holds 3 x 30secs

Same as before. To give you an idea of how light the weight is right now, my preacher curl is at 30lbs (I’m pretty sure the EZ bar I am using is 15 with 7.5 on each end), Shoulder retraction with 30 on the cable, Trap 3’s with a 7.5, and Farmer’s Holds with 75, 80, and 85. It is literally all about form and correct tempo, and I have never been more aware of my strength imbalances. My forearms are probably stronger than my tris or bis, tris stronger then bis, have never worked my calves before so this is new, left leg much stronger than right, and injuries ALL over the place. Sweet!

Didn’t have time to sled/plate push this evening, so it’s on tomorrow!

BTW, my left knee is having some serious pain that I think is connected with some quad pain I’m having. It really only hurts when I bend down squat style (duh), so if anyone knows some good rehabbing or a good site please let me know:)

24

Sorry to hear about those issues Shaunar. Glad to know it’s not keeping you out of the game.
cheers
N

25

[quote]shaunar25 wrote:
BTW, my left knee is having some serious pain that I think is connected with some quad pain I’m having. It really only hurts when I bend down squat style (duh), so if anyone knows some good rehabbing or a good site please let me know:)[/quote]

Don’t know if this will help you or not, but following my knee injuries & surgery, I found that unilateral bodyweight exercises, and eventually light plyometrics, were a great way to get all my knee stabilizers firing and strengthened. But that may not be your issue at all.

If the pain is from inflammation &/or cartilage damage, I find taking glucosamine & fish oil several times a day really helps me. But that may be a no-no on a vegetarian diet?

26

RBlue - thanks so much for the input. I am doing some unilateral work, so hopefully I will see some changes soon!

3/23 - Sledding and Prowler pushes
We don’t actually have a Prowler, so we just use the sled with some 45s.

3/24 - Benching Accessories

Dynamic warm-up (per usual)
walking warm-up 5 min
band stretching
foam rolling

A1. Dips (3 sec eccentric downward hold) 4-5 x 3-4 reps
A2. Widegrip Pulldowns (4010) 3-4 x 8-10

B1. Ext. Rotation 3x8 (4010) 30 sec rest
B2. Lat DB Raise 3x10 (3010) 30 sec rest
B3. Powell Raise 3x10 (3010) 60 sec rest

This workout really works the rotator cuffs. It really is amazing how much tempo can burn you out. Diet has been clean, but probably a few too many carbs. I do feel 100xs better than I did last week. Starting GBC later this week…pretty excited!

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Love your new avatar! You are gorgeous!

Oh, and nice workout too. :slight_smile:
I’ve never done any of that tempo stuff, but I can imagine that it gets pretty grueling.

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Thanks RBlue, that’s really sweet! Being super muscular and training hard like we do can often make me feel a bit mannish, so it is nice to capture some moments where I put on make-up and such…especially when I am surrounded by girls at my gym who color coordinate their make-up to their running shoes and I am drenched in sweat, looking smelly :wink:

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Colour coordination is lame anyways. :stuck_out_tongue:

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You certainly don’t look a bit mannish, you hottie you.

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Thanks ladies! Its nice to know the consensus is that I don’t look manly! :wink: lol

3/26 - Ham and Calves
with 40X0 pace
A1 Lying Leg Curls (extension with feet in) 4 X 4-6
A2 Lying Leg Curls (Concentric with feet out)4 X 4-6
A3 Lying Leg Curls (neutral) 4 X 4-6

B1 Good Morning 2-3 x 6-8 (4020)
B2 Romanian DL 2-3 x 8-10

C1 Seated Calves 3 x 6-8 20X0
C2 Standing Calves 3 x 6-8 20X0

Was going to start GBC today, but wanted to get into the gym early before the rush, so didn’t have time to plan a scheme. Ate a little too close to the workout, so felt like blowing chunks the whole time. Now I am exhausted but can’t close my eyes because of this ephedrine combo…good times. The first few days were a little annoying, but I can tell I am starting to adapt and will eventually become tolerant. Luckily only on it for two weeks, then a break…maybe even one week on, one off. I can tell I have leaned out a bit, even though I had beer and grilled cheese last night :wink:

32

Looking forward to following your log. I’m very excited about your diet, I recently cut meat from my diet and so far I’m very happy with the results.

Best of luck with your training!

33

Thanks GBench…I won’t lie and say that trying to eat veggie AND get strong, cut BF, etc. isn’t difficult. Counting macros and getting solid protein without relying on shakes takes work, but everyday I want more and more to be as vegan as possible. I really hate eating eggs which is really my only animal source of protein, but whey and cheese have come in handy. I should crack into tofu more and I have a few boxes of Morningstar crap in the freezer, but blah, no good. I would love to know what you are incorporating and what your experience is!

So I have been a little MIA with recording workouts. I started GBC this past 5 day cycle which has kicked my ass thus far. I admit I feel like a pussy using 5 and 7.5 DBs, but fucking fuck am I sore. By the last rep of each set I am shaking and my leg workout left me literally to sore to sit or stand. So, yeah, I like it. Glorious pain.

GBC Workouts - all workouts are paced with 30 sec rest between movements, 60 sec rest between movement pairings, and movement pairs are performed x3

Chest/Back

A1. BW Dips: 3 sec ext. X 5 reps (51X0)
A2. BW Neutral Grip Chins: 3 sec ext. X 5 reps (41X0)

B1. Incline DB Press: 3 X 10-12 (3010)
B2. One arm DB Row: 3 X 10-12 (3010)

C1. Incline DB Flys: 3 X 10-12 (3010)
C2. Trap 3: 3 X 10-12 (3010)

D1. External Rotation: 3 X 12-15 (2010)
D2. Shoulder Retraction: 3 X 12-15 (2420)

Legs/Core

A1. Goodmornings: 3 X 10-12 (3010)
A2. DB Lunges: 3 X 10-12 (per leg) (2210)

B1. Lying Leg Curls: 3 X 10-12 (3010)
B2. Leg Press: 3 X 12-15 (3110)

C1. Cable Hip Abduction: 3 X 12-15 (3010)
C2. Lying Cable Knee Thrusts: 3 X 10 (30X1)

Shoulders/Arms

A1. Bent Lateral DB Raise: 3 X 10-12 (3010)
A2. Seated Db Supinated Front Raise: 3 X 10-12 (3010)

B1. Incline DB Curl @ 45 Degrees: 3 X 10-12 (3010)
B2. Flat Bench BB Skull Crusher: 3 X 10-12 (3010)

C1. Powell Raise: 3 X 10-12 (3010)
C2. Farmers Holds: 3 X 30 secs

D1. Ab Roller: 3 X 10 (31X0)
D2. Hyper Extension Side Bends: 3 X 10-12 (2210)

Again, the main point of these workouts is correct form and pace, so keeping the weight light is key. You actually aren’t supposed to go to failure, but they have kicked my ass. I think we are doing this until the middle of the month and then getting into Advanced GVT.

I honestly want to get back into heavy lifting, but using tempo has really taught me discipline in a workout that I haven’t really had before. I am remaining patient because I really believe this is going to improve my lifts when I start getting back into heavy training.

34

These are three different days, right? I hope?

35

Dear god yes! Oh man that would suck…

36

props for doing the tempo work Shaunar - I don’t think I’d have the patience. I’m anxious to read about the long term effects on your big lifts.

37

I’m eager to read about how this type of workout affects your big lifts as well. Those high reps. God, how I hate 'em.

38

I’m with the rest of the ladies, it’ll be really interesting to see what’s happened with your lifts after this training. Sounds intense with the short rest, and high reps!

39

WOW! I can’t believe I’m just joining the party!

You have some interesting stuff going on in here. Won’t lie, I don’t know what half the stuff you talk about is - but that’s why google was invented.

I’ll be following along!

40

Well, most of these movements are new to me too!

A Trap 3 is where you retract the subscapular (there is a more technical term but I’m not sure), raise your arm forward and upward over 90 degrees, and lower downward tightly for 3-4 seconds.

The shoulder retraction is almost the same thing…position a cable handle parallel to your shoulder or little higher, grip it with a pronated grip (neutral or sup is fine when I get to where I have control over the movement), pull it back ONLY with the subscapular (without twisting your upper body or pulling with your bicep), hold for two seconds, and then release for 2 seconds.

Ok, I guess I am not accurately explaining this since you are either standing or at a 45 degree angle. I tried Googling and there is no entry so not sure how to explain.

It has taken me a few workouts to really grasp what the movement IS and what the movement is TARGETING. Once I have grasped it (literally0, I have felt muscle and tendons sore that I didn’t even know were there.

I am lucky to have Aaron there since he was there to show me and correct my form when needed (OFTEN)!