side lateral swings/band pullaparts
5’sx30/20
15’sx30/20|x3
Db fly/Db bent Swing
15’sx20/25’sx20|x3
Fat Bar Row ss with pushups
70x15/15
90x15/15
110x15/15
One Arm seated military press
25x15
35x2x15
some ab shit
hit some arms today, probably gonna go real light for the next week, sleeps as bad as ever as is the rest of shit.
Reverse fat bar curl ss with elbows out ext.
30x20/15’sx20|x2
40x20/25’sx20|x2
Fat Bar close grip
70x10
110x5
160x5
200x6
110x20
Preacher curl ss with wide row
25x12/70x15|x2
Incline skull crusher ss with db curl
40x20/25’sx15
50x20/25’sx15
50x20/15’sx30
sleeps still getting worse, gonna be seeing someone about that friday, managed to get in the gym though
10 min rowing machine
Cable Row
100x5x20
Cable Fly
20x25
15x35,30
10x40
Cable Pullapart
5x2x35
5x30
Incline Fly
20’sx3x20
Hypers and Planks
BWx20/40sec|x3
managed to muster some energy today
20 min elliptical
Reverse Lunge
20’sx6
40’sx6
60’sx6
80’x3
100’sx3
30’sxfailure, walking set.
Lat Pulldown/rope ext
70x30/20x40|x3
Seated Calf Raise
110x10
200x10
290x10
380x10
470x8
290x24
200x34
110x80…doneski
Leg Curl
50x20
70x20
90x20
110x30
done, legs are fucking fried actually, short and sweet.
4/11
3 sets of hammer curls and overhead db extensions to warm up
Reverse/Overhand Extension ss
20x20/20
30x20/20
35x20/20
42.5x20/20
Cable Curl ss with one arm ext
20x20/10x20
30x20/10x20
50x20/10x20
35x30/10x20
Skull Crusher ss with Seated Curl
20x25/20’sx15|x3
Pinwheels ss with elbows out ext
30’sxsome/20’sxsome|x3
heres some flexing on the upper body, was looking real vascular today and wanted to catch it, think the triceps are looking real nice, or starting to. Cant flex my back well haha, i assure you guys it has more width than that. Body weight is still the same so im happy with these improvements looks wise. Wasnt thinking of gut either so it goes between holding a tight flexed core and just pushing it out on some of the other flexing hahah, well let me know what ya think guys
10 min elliptical
bent raises
10x20
20x20
25x20
30x20
side raises
3x15x30
Neutral press
30’sx3x15
Lat Pulldown ss with tricep ext
100x10/10x20
120x10/10x20
140x10/10x20
160x10/10x20
Cable Pull apart/rope ext/rope curl
10x25/20x25/25
15x25/25x25/25|x3
Standing calfs
110x3x10
Seated
110x10
200x10
290x10
380x10
470x10
380x10/290x12/200x20/110xalot drop set
4/16
Medium grip vbar Row ss with vbar extension
70x15/20x20
100x12/30x20
120x10/40x20
140x10/40x20
160x10/40x20
180x15
Close Vbar Row 1.5 reps ss with overhead rope ext
100x8/20x20
100x8/35x20
100x8/50x25
Streatchers ss with underhand/overhand pushdowns
50x10/25x20/20
65x10/30x20/20
80x15/35x20/20
neutral grip overhead press
25’sx3x20
Vertical pullapart machine
100x3x25 did some ab shit in btw all that. felt swole as fuck.
4/18
10 min jogging
walking lunges
up to 100’sx4
30’sxa shit load of steps haha
GHR
3xBWx20
Leg Curl
4 sets
some calves, legs are fucking fried even though this was really short
10 min track
Flat neutral grip press
25’sx20
40’sx10
55’sx10
70’sx10
85’sx5
100’sx4 ahaha this was reckless
70’sx12, this felt real strong definitely getting better on these
50’sx25
Incline Fly ss with high row
10x20/70x20
20x15/70x20
30x10, 10x20/70x20
Side laterals
10’sx15
20’sx15
30’sx12
40’sx8 +alot of swing partials/20’sx10/15’sx10/10’sx10/5’sx10
Seated Curl
20’sx8
25’sx8
30’sx8
35’sx8/20’sfailure
Cable Curl-used a diff cable so i dont quote me on these weights
27.5x15
37.5x15
47.5x15
57.5x12
67.5x10/37x10/27x10
pinwheels
30’sxto many
20’sxto many
5 laps sprints
did some rear delt work somewhere in there cant remeber, and a few pushups. Pretty fucking brutalized from this, legs were sore today so pretty much doing everything right, shoulder and neck have been pretty good lately ive been keeping up with the stretches and shit so i hope this continues. Honestly id like to get more control with the 80’s and 90’s then work with the 100’s, same for lunges at least for a little while.
4/19
20 min bike
Leg ext ss with leg press
50x12/100x20
70x12/120x20
90x12/140x20
110x12/160xfailure
Reverse Lunge on one plate
20’sx5
30’sx5
50’sx5
70’sx5
Walking lunge
25xfailure
A shit load of calf raises, shoulder prehab shit and such. Got a fine females numba at the gym too, could be worse!
just been kinda freeballing it the past few days, did back and tri’s on friday, nothing to special, a track workout yesterday and some track/leg shit today. hittin back and tris’s again tomorrow probably post that workout, working on turning negatives into positives outside of the gym, always a struggle but ya do what ya gotta do. The workouts have been awesome just a little random, i did try sumo deads today with 135, shit felt really really nice. hurt my shins more than anything :p, forgot to wear high socks. Think im gonna work with adding 10lbs a week or so for a while, doing 5-8 sets, 3-5 reps. Just gonna play it real slow. honestly im doing this because i think if i can get my body to deadlift even with sub powerlifting weight, without getting injured, it will only make my back stronger and more resilient to injury in general. Kinda trying to apply the shit ive done with my neck and shoulder to my back as well and so far my programming has been working well so im gonna keep going with that. thats all for now.
been a while, finals coming up so been a bit disorganized, workouts included… so heres what been good:
benched 225x2 on close grip yesterday, thats a fucking huge pr here post injury, i havent been training bench either which is fucking sick and i got some solid ideas for this summer on programming. put the 70’s up for 2 sets fo 15 on nuetral grip press so thats going up as well.
did 120x2x25 on cable rows yesterday so my 25 rep sets are up 20 pounds since about a month ago. Been using 1.5 reps on back here and there, did like 160x10 which was fucking brutal. Legs are looking sext.
front squatted 225 for a single today, also sumo pulled 225 for 8 singles.
Less than one year after i was told to never lift again, and not being able to bench 135, squat or deadlift period, and couldnt lift a five pound bell in any laterl form with my right arm. This is also when i was used to neck spasms at least once a month. I havent had one in many months…, anyways, in that less than one year period i can now bench 225, 100’s dbs for bench and lunges, front squat 225, and dead 225, im 50lbs less than i was, more vascular, and still gaining strength. I think all of this is fucking awesome, but on top of this, i attained really solid cardio strength and thats a huge bonus in feeling healthy overall.
I like what i see for me.
Just an update for anyone who cares…
I can squat, bench and dead pain free.
Benched 250 for a double the other day, been box squatting mostly for speed against bands, di 275x3 on zercher pin squats, doing a shit load of front squat holds, still lots of single leg work. Running wise me and my partners have been clocking 6-8 miles at least once a week plus a shitload of hill sprints.
Im training weights 3x a week full body movement oriented i.e speed squat focus one day, overhead press another and dl var ect…
Strength is still slowly climbing, hoping to get some pics soon, nothing special, but i dont think im looking half bad.
Weights around 230 now, and i still havent had any trouble.
If anything, all the new squatting and dl’s combined with the increase in core work is only making my back stronger.
My training style generally relies on not maxing out, but training for speed or reps, and seldomly when i know my body wants it, i attempt that new max, i think ive really dialed in on frequency, movements and how to train for my body. Also never thought id be on the quest for doing a 10 mile run, but even at 8 miles in the woods with very variant terrian weve been keeping sub 8 min mile paces, which at 230, feels fucking epic to be running ahead of my friends who are about 165 haha…
anyways, just thought id post a lil something.
Cool, man! I’ve been trying to keep an eye out for your leg but it’s seemingly been eluding me for some time now.
So, it’s always interesting to see varying styles of training, whether it’s lifting, cardio, or both. Seems like you have some diametrically opposite methods than I do, lol! Always more than one way to skin a cat indeed.
And damn, those are some seriously long runs. Are you actually training for some kind of event or something? I do love running as much as the next guy but that shit just eats my knees alive if I do it consistently… let alone 8-10 mile runs (GFG.)
Keep up the good work, man, will be consistently following now that I know this exists. Any update pics or anything sometime?
[quote]SSC wrote:
Cool, man! I’ve been trying to keep an eye out for your leg but it’s seemingly been eluding me for some time now.
So, it’s always interesting to see varying styles of training, whether it’s lifting, cardio, or both. Seems like you have some diametrically opposite methods than I do, lol! Always more than one way to skin a cat indeed.
And damn, those are some seriously long runs. Are you actually training for some kind of event or something? I do love running as much as the next guy but that shit just eats my knees alive if I do it consistently… let alone 8-10 mile runs (GFG.)
Keep up the good work, man, will be consistently following now that I know this exists. Any update pics or anything sometime?[/quote]
thanks man! i was gonna try and finish this week and my deload next week, make sure im still feeling good, then start posting my training again. Was gonna try and snap some pics, and yeah i think my only leg pic was in an SAMA thread hahaha in my nice undies…anyways everything is not nerely as pumped now that im not doing the bbing type workouts, but legs, chest, shoulders, back are feeling solid. May try and get pics this week.
As far as cardio, i have no plans on competing in anything ever again except against myself. Also i thought my knees would fucking die from all this, but surprisingly they have never felt better. I think it may be the combo of single leg work with extra ROM and working heavy on those, the lunges and split squats i cannot advocate enough for as far as reprogramming my lower body to function well, my knees hips, ass and core just feel so much better, tighter, and secure, while still maintaining my increased flexibility.
And yeah, i kinda stopped posting in the log at the end of school as i wasnt sleeping anymore haha, that makes training hard to keep track of, i was really just freeballing it for a few weeks.
My only plans now is to keep slowly adding a rep here and there, 5lbs here and there, after all the injuries and being out of the game for a year, i plan on fully committing to the ‘marathon’ over sprint mindset in that i will only increase when i am 100% sure of it.
If im feeling peachy, i just may try and get some pics tonight, my front dbl bi is starting to look alot wider/tapered now which i a really like. Shits hard to look big at 6’ 4’’ hahah
o and i dont run on my lifting days, i actually think the breaking up of weights/run/weights/run etc… has helped my body. if i wanna do cardio on lifting days it would be biking or some kind of complexes or machine with no impact.
heres the best shot i could get, i think the core definition is slowly starting to creep in, and i still have the bicep/arm veins, and ive been eating about as much as i can, so im actually kind asurprised im not fatter again yet. O well, hit 150x2 on overhead pin presses which was 20lbs more than last week, did 315 for 6 singles on sumo deads as well. felt quite nice.
Not bad bro.
If I would you I would hammer delts hard, especially the lateral head…Lots of side raises.
Upper pecs too, inclines.
And the core is there, just need to burn a little more fat andthe abs will be there.
Keep it up