hopw the pec heals quick! Baseball rolling will help alot, once its alot less sore to roll over yo should be good to go light again
[quote]bignate wrote:
hopw the pec heals quick! Baseball rolling will help alot, once its alot less sore to roll over yo should be good to go light again
[/quote]
Thanks man! It’s not tight anymore, its only a little irritating when im doing some kind of pushing movement. Havent even tried doing massage’s yet, been lazy. I think im gonna do some like DB pressing on monday to get the blood flowing.
11-6-10
Back/biceps
Low row: 200x8
Lat pulldown: 145x2x10
(Used the pulldown machine at my house, thus the light weight)
T-bar row: 4 plates and a 25 for 12
DB row: 110x2x8
BB curls: 75x10
Only wrote down the top sets, wasnt too focused today and was all over the place. Ill be investing in a new bench soon… the one at my house is very shitty and it leans to the right. Also need to get some more 10 lb plates to make my DB’s heavier.
Finally ordered a big shipment from T-Nation the other day. I got 6 lbs of protein, 2 things of BCAA’s and a bottle of ZMA’s. Ill try and spread this out so I can get it every month. Protein might be hard to do, but we shall see.
11-8-10
Shoulders/back
BB Military:
85x10
95x10
115x10
135x8
155x8
135x10
Side raises:
15x10
25x2x10
30x10
35x4- dropset to 30x8
Front raises:
15x10
25x2x10
DB incline:
40x10
50x10
65x10+ 1 half rep
5 hours later after work…
Low row:
100x12
120x12
140x14
Lat pulldown:
100x12
110x12
120x12
Pullups: Nothing special
EZ bar curls, hammer curls and forearms to finish off the workout. The weights were low on the rows and pulldowns because I did them at my house, that damn machine makes everything heavier.
Shoulder workout was fantastic, my shoulders felt really good. I think im gonna do this setup for a few weeks till my pecs 100%.
[quote]BlackLabel wrote:
Finally ordered a big shipment from T-Nation the other day. I got 6 lbs of protein, 2 things of BCAA’s and a bottle of ZMA’s. Ill try and spread this out so I can get it every month. Protein might be hard to do, but we shall see.[/quote]
Supplement whore!
Just kidding. One of the strength coaches here at OU uses Metabolic Drive and says it’s pretty good. I’d love to get my hands on some Biotest stuff. ZMA sounds awesome.
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
Finally ordered a big shipment from T-Nation the other day. I got 6 lbs of protein, 2 things of BCAA’s and a bottle of ZMA’s. Ill try and spread this out so I can get it every month. Protein might be hard to do, but we shall see.[/quote]
Supplement whore!
Just kidding. One of the strength coaches here at OU uses Metabolic Drive and says it’s pretty good. I’d love to get my hands on some Biotest stuff. ZMA sounds awesome.[/quote]
I plan on trying out more stuff when I get the cash. I just got in my shipment today so I wont be able to tell if the ZMA’s are doing anything yet.
The BCAA’s kick ass… I got two bottles which is like 480 pills… or 80 servings? Usually the stuff comes in powder form and smells/tastes like shit. But they come in pill form and are easy to take and carry around.
I think I might get some Surge Recovery next time around.
keep up the hard training man, i finally got some pics up of kmy current condition check em out in my log.
[quote]bignate wrote:
keep up the hard training man, i finally got some pics up of kmy current condition check em out in my log.[/quote]
Thanks man, will do.
11-11-10
Did some reverse band bench, it was so terrible it’s not worth posting.
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
Finally ordered a big shipment from T-Nation the other day. I got 6 lbs of protein, 2 things of BCAA’s and a bottle of ZMA’s. Ill try and spread this out so I can get it every month. Protein might be hard to do, but we shall see.[/quote]
Supplement whore!
Just kidding. One of the strength coaches here at OU uses Metabolic Drive and says it’s pretty good. I’d love to get my hands on some Biotest stuff. ZMA sounds awesome.[/quote]
I plan on trying out more stuff when I get the cash. I just got in my shipment today so I wont be able to tell if the ZMA’s are doing anything yet.
The BCAA’s kick ass… I got two bottles which is like 480 pills… or 80 servings? Usually the stuff comes in powder form and smells/tastes like shit. But they come in pill form and are easy to take and carry around.
I think I might get some Surge Recovery next time around.[/quote]
Are you thinking about hopping on the Anaconda hype train anytime soon?
[quote]165StateChamp wrote:
Are you thinking about hopping on the Anaconda hype train anytime soon?[/quote]
Haha… no. That’s way to expensive, id rather just buy $400 of protein.
11-12-10
Deadlift: Failed at 495… thats the result of not pulling from the floor for 2 months
DB row:
95x10
110x10
120x10
T-bar row:
1 plate x 12
2 plates x 12
3 plates x 12
4 plates x 12
3 plates x 12
Chest supported row:
45x12
50x12
55x12
This was a plate loaded machine.
Reverse pec deck: 3x12
Cable curl: 4x12
Preachur curl; 3x12
DB curls: 3x12
Finished off with calves, solid workout.
10-15-10
BB bench:
135x5
185x5
225x5
265x1
285x1
315x1- Just seen where I was at, it was a little tuff.
CG:
225x8
240x8
250x4 +1 forced
Dips:
BWx5
10x5
15x2x5
DB military:
30x12
50x10
65x10? might have been 8
75x4
DB bench:
30x12
50x10
65x5- so fucking tired
Straight bar pushdowns: 3x12
Pretty bitchin workout, I didn’t have a great pump or anything, but I got a good amount of work done. I think ill be sticking to this routine for monday’s.
315 bench after the strain? thats pretty fucking good dude, you gonna push for 365 or anything or still working the db’s for balance?
10-16-10
Back/biceps
Lat pulldown:
100x12
125x12
135x12
145x12
135x12
Assisted PU: 3x12
V-bar low row:
100x12
145x12
155x12
165x14
DB row:
40x12
60x12
80x12
100x12
120x10
V-bar pulldown: 3x12
Reverse curls and DB preachur curls to finish off the workout.
[quote]bignate wrote:
315 bench after the strain? thats pretty fucking good dude, you gonna push for 365 or anything or still working the db’s for balance?[/quote]
No way I could put up 365… I don’t think ill be doing that anytime soon. Im not sure what ill be doing, my gym options are limited at the moment.
Thanks for stoppin in!
10-17-10
Did some box squats up to 275 for a triple, hip flexor STILL fucking hurts. Finished off with some stair sprints.
[quote]BlackLabel wrote:
10-17-10
Did some box squats up to 275 for a triple, hip flexor STILL fucking hurts. Finished off with some stair sprints.[/quote]
Look up “Healing the Hips” by Eric Cressey.
10-18-10
Rev. band bench:
Up to an easy 245x12… just goin light.
DB flies: 25x3x12
Incline DB bench:
25x15
40x12
65x2x12
Side raises: 20x3x12
Went light on everything but I still feel pretty raped… good workout.
[quote]mrodock wrote:
[quote]BlackLabel wrote:
10-17-10
Did some box squats up to 275 for a triple, hip flexor STILL fucking hurts. Finished off with some stair sprints.[/quote]
Look up “Healing the Hips” by Eric Cressey.[/quote]
Will do man, ill let you know what I think. Thanks.