You’re moving right along Bunnydude!
What is a “Dumbbell Tate”? (I wouldn’t call him that to his face) 
I hit the tri’s last week with the Smith Machine-- I locked the bottom of the movement a few inches above my chest (like a board press) and did close grip presses-- more than I can do on the bench, and then did ‘bench throws’. First time I’ve really fried my triceps in a long time. Definitely a keeper.
Keep it up bro!
Finally finished this midnight shift, got home this morning. Today is a day off from the gym.
My nutrition… well, here is the storey.
Up until about 5 pm today, I was sitting at 2679 calories, 233 protein, 141 carbs and 95 fat. (Remember, I was up since yesterday!).
My wife comes home, decides she wants to go to the Mandarin… I am too tired to argue… so off we go.
Ate lots of good stuff though… ton of chicken, steak, mussels and veggies. I did have some chicken balls, some breaded ship and deep fried fish, but only a little.
For dessert, I had fresh fruit… honey dew melon, pineapple, strawberries… and a single… tiny… chocolate chip cookie.
I can only hazard a guess at the data I ingested… it falls into the category of “a shitload!!”.
I also had a couple of beers (3) watching the Stanley Cup Playoffs (Go Wings!).
And to my friends in Colorado… you are in my family’s prayers, and we hope everything is ok, and that you… and yours are safe and sound.
To Steely… the “Tates” were mentioned by a couple of people on this site, so I looked it up on “Youtube” where there is a couple of instructional videos. They really burn as a finishing exercise.
Tomorrow is BACK and HAMS… and I am gonna be deadlifting… YEEEAAAHHH!!!
MAY 27th
BACK/ HAMS AND CALVES
I actually went out and invested in a weight lifting belt… see if I can go any heavier/ more reps???
Deadlifts
135xlots and lots
225x15
315x8
405x5 (with straps)
455x1 (with belt)
475x1
315x8
I like the belt!
Deadlift (rackpull) pins just below knees
495x2 (with belt)- first time doing these!
**#@%^!!!**I was gonna go heavier (over 500 lbs), then felt a twinge/ pull in my upper right lat/ scapula?.. enough of them for now… hurts like a bugger.
Wide Grip Pulldowns
130x15
160x8
160x9
200x6
220x6
**all reps done slow, not to heavy… right lat still hurts… perhaps a cramp?? (I hope)
Close Grip Pulldowns
150x9
170x9
190x7
210x6
Seated Wide Grip Cable Rows supersetted with Stiff Arm Pulldowns
130x10 then 40x11
150x10 then 50x9
180x8 then 60x5
200x6 then 70x5
I hope this is just a cramp… minor pull or something… getting hurt now would really suck…
Lying Hamstring Curls
80x15
100x11
120x6
140x4
Seated Ham Curls
100x20
120x14
140x15
160x9
Stiff Legged Deadlift
135x15
225x12
225x8
225x8
Standing Calf Raise (add bodyweight to totals)
150xlots
195x11
240x8
284x4
Seated Calf Raise
180x12
180x10
180x9
180x9
Donkey Calf Raise
270x20
360x15
450x12
540x8
Right upper lat is killing me. I hope I did not teat something. I know when I had my shoulder replace, they said they re-attached my infra and supraspinatus which were torn off. I hope that is not what I have done again. Time will tell.
Bunny - you know the routine, right?
Rest
Ice
Compression
Elevation (probably not going to have much luck elevating)
The important thing is to rest and let it heal now.
Other than that - Damn good session!
[quote]soldog wrote:
Bunny - you know the routine, right?
Rest
Ice
Compression
Elevation (probably not going to have much luck elevating)
The important thing is to rest and let it heal now.
Other than that - Damn good session![/quote]
Can’'t see pulling or hurting the infra and supra spinatus muscles on rack pulls. Teres minor and major, yes, since those yank pretty hard to get the bar close to the body and also attach to the scapula.
Fish oil, fish oil, fish oil as well.
edit:
BTW - you got way too much goin’ on. There’s no way you’ll be able to keep this amount of volume for very long. Volume and intensity is a trade off. High intensity?, drop volume for the day. More volume? keep the weights lower than you might want to and get the reps in.
That’s how you keep from getting hurt, which impacts your training and limits consistent gains.
[quote]skidmark wrote:
soldog wrote:
Bunny - you know the routine, right?
Rest
Ice
Compression
Elevation (probably not going to have much luck elevating)
The important thing is to rest and let it heal now.
Other than that - Damn good session!
Can’'t see pulling or hurting the infra and supra spinatus muscles on rack pulls. Teres minor and major, yes, since those yank pretty hard to get the bar close to the body and also attach to the scapula.
Fish oil, fish oil, fish oil as well.
Woke up this morning… right arm stiff and sore as hell. Feels a little better now that I am moving arond, but still… this #@!$ sucks.
Looked up the musculature on line… and you are right Skid, the area where I am hurtin’ the most is the Teres Major and Minor… not sure which one it is yet.
No bruising, discoloration or swelling in the area. If it was torn, there would be something… right? Maybe just a pull/ strain (prayin’…).
edit:
BTW - you got way too much goin’ on. There’s no way you’ll be able to keep this amount of volume for very long. Volume and intensity is a trade off. High intensity?, drop volume for the day. More volume? keep the weights lower than you might want to and get the reps in.
That’s how you keep from getting hurt, which impacts your training and limits consistent gains.[/quote]
Hmmm… you really think I am doing too much? I feel good… I am seeing gains/ changes… I was thinking of going harder! But, on the other hand, I have been thinking to myself… I don’t think I could go much harder… and that I am just being a pussy…
Man, I am so confused. Today is Shoulders and Biceps… I am gonna go to the gym, but I think it will be a lighter day… especially on shoulders… if I can get my arm above my head… which I am having a hard time doing right now.
I wonder if a massage will help?..
Bunny,
A massage is always a good idea especially on the finer muscle groups like the shoulders. The best massages are usually the most painful. It is hard to find a therapist who is willing to work the muscles as hard as they really require.
Listen to your body and dial it down a little bit. Skid is right about this being a game of long-term, consistent gains.
mday
Well - everyone is different.
The usual manner of PL training has you doing a main movement(bench,squat,DL variation), a supplementary movement to hit the same area and then accessory work to build muscle to bring up the weak spots of the lifts. That’s something like 3 or 4 exercises per session.
But if what you’re doing is working for you, blow me off. I’ll never know as well as you what you can handle or for how long. That was just my opinion of the moment. I was as guilty of doing too much volume as anyone not four days ago…and still lived to tell the tale.
Hey Bunny, take care of yourself, and think of us, too: Your daily sessions, if they continue like this, are taking on epic proportions. You are an iron-driving man … just don’t end up like John Henry!
[quote]mday wrote:
Bunny,
A massage is always a good idea especially on the finer muscle groups like the shoulders. The best massages are usually the most painful. It is hard to find a therapist who is willing to work the muscles as hard as they really require.
Listen to your body and dial it down a little bit. Skid is right about this being a game of long-term, consistent gains.
mday[/quote]
Point taken sir… thanks! Hopefully I can find a good therapist… massage that is… lol
[quote]skidmark wrote:
Well - everyone is different.
The usual manner of PL training has you doing a main movement(bench,squat,DL variation), a supplementary movement to hit the same area and then accessory work to build muscle to bring up the weak spots of the lifts. That’s something like 3 or 4 exercises per session.
But if what you’re doing is working for you, blow me off. I’ll never know as well as you what you can handle or for how long. That was just my opinion of the moment. I was as guilty of doing too much volume as anyone not four days ago…and still lived to tell the tale.[/quote]
Hey Skid… I appreciate you helping me out here, I am learning the “nuances” and stuff I never had to worry about before.
When I was a youngster, I just went “balls to the wall” training (Army Army… HOOOAAAHH!!) ate everything that wasn’t tied down trying to gain weight… and if I got injured I just put some spit and dirt on it and carried on.
Now, I am looking at proper form, diet, new exercises etc… in this old beat up body that has been through the wringer… but still has the mind of an 21 year old.
I feel like I want to do everything… right now… as hard and as fast as I can. Patience is not one of my strong points, especially when dealing with myself. But, that is another aspect of my life outside the gym I am trying to deal with.
Is there any way to find out if one is overtraining… before one gets sick or injured???
And Skid… I would not blow you off (sounds kinda weird, eh?) or any other guy in this forum, you have all been a tremendous help and a source of inspiration to me.
When I am in the gym, I feel like you guys are with me, and I can’t wait to get home and read what everybody did in the gym (or their life in general) for the day. However… picturing you in that pink thong thingy is just wrong… lol!
[quote]1Geech wrote:
Hey Bunny, take care of yourself, and think of us, too: Your daily sessions, if they continue like this, are taking on epic proportions. You are an iron-driving man … just don’t end up like John Henry![/quote]
I understand Geech, thanks brother. Funny that you would use that analogy… I have Johnny Cash and that song on my IPOD, along with Big John and Boy Named Sue.
OK guys… I will pull in on the reins a bit, slow this Clydesdale down…
sniff you guys… sniff, really care 'bout me… sniff…
No workout today… did some yard work, cleaned out the garage, played with the dog, poked fun at the wife… ran for my life… so I got some exercise.
On another note… yours truly weighed in at 269 pounds this morning. I was/ am so engrossed with my arm/ back (teres major) injury that I forgot to even post it earlier. I may have a treat tonight!
[quote]bunny7568 wrote:
No workout today… did some yard work, cleaned out the garage, played with the dog, poked fun at the wife… ran for my life… so I got some exercise.
On another note… yours truly weighed in at 269 pounds this morning. I was/ am so engrossed with my arm/ back (teres major) injury that I forgot to even post it earlier. I may have a treat tonight![/quote]
Congrats! That’s almost 10 pounds since you started this log the beginning of May.
269!! Way to go big guy. That is a heckuva accomplishment. Oh and I have been picking on my wife, AFTER she spent as a sub at the high school. Did you see a glow in the setting sun to the south and a time zone away?
Bunny,
Good work man!
I’m getting my body fat done this week so I’ll have a good idea of where I’m at for our little competition.
Keep it up!
[quote]bunny7568 wrote:
skidmark wrote:
Well - everyone is different.
The usual manner of PL training has you doing a main movement(bench,squat,DL variation), a supplementary movement to hit the same area and then accessory work to build muscle to bring up the weak spots of the lifts. That’s something like 3 or 4 exercises per session.
But if what you’re doing is working for you, blow me off. I’ll never know as well as you what you can handle or for how long. That was just my opinion of the moment. I was as guilty of doing too much volume as anyone not four days ago…and still lived to tell the tale.
Hey Skid… I appreciate you helping me out here, I am learning the “nuances” and stuff I never had to worry about before.
When I was a youngster, I just went “balls to the wall” training (Army Army… HOOOAAAHH!!) ate everything that wasn’t tied down trying to gain weight… and if I got injured I just put some spit and dirt on it and carried on.
Now, I am looking at proper form, diet, new exercises etc… in this old beat up body that has been through the wringer… but still has the mind of an 21 year old.
I feel like I want to do everything… right now… as hard and as fast as I can. Patience is not one of my strong points, especially when dealing with myself. But, that is another aspect of my life outside the gym I am trying to deal with.
Is there any way to find out if one is overtraining… before one gets sick or injured???
And Skid… I would not blow you off (sounds kinda weird, eh?) or any other guy in this forum, you have all been a tremendous help and a source of inspiration to me.
When I am in the gym, I feel like you guys are with me, and I can’t wait to get home and read what everybody did in the gym (or their life in general) for the day. However… picturing you in that pink thong thingy is just wrong… lol!
[/quote]
I know you wouldn’t be rude. I just feel like I’m getting in a mode of telling people what to do when I don’t really know what’s best for them.
As far as overtraining goes - in a highly motivated lifter like yourself, there is no external way to tell except by a drop in performance or getting ill or injured. And sometimes you can’t tell yourself.
Charles Poliquin says that a certain percentage loss in tested grip strength is a good indicator, but no ones got one of those grip meters he has. You just have to get the experience of it, how it feels. I take planned layoffs, because it will sneak up on me - especially if I’m making gains session after session. The last Lower session had me about out and I didn’t realize it till I got home from LA and missed a lift on upper day that ought to have been easy.
That’s not me in the picture. My thong is aqua.
Well, almost a month has gone by since I have joined this site… and things are going good.
I have tightened up alot, strength gained in all movements, better mood and disposition, diet has improved significantly, and the knowledge I have gained is tremendous… sometimes I am overwhelmed by the amount and quality of info and expertise available in this location.
I am confused though. My goals are well defined here… lose fat, gain muscle and strength… but I need something more specific.
I find myself reading the powerlifting routines, bodybuilding routines and the strength sports threads, and incorporating aspects of each into my training and diet.
I was reading Mdays Log… and I found myself excited for him… and a little jealous that he knew exactly where he was going. Same with my other friends… QT, Wilson, Hel, Zombie, Dog, Skid and Willy to name just a few… they all have specific, concrete goals and “compete” regularly.
I need a measuring stick of sorts.
I have to decide what I want, what are my specific goals.
Do I want to stand on a stage in a banana hammock, flexing at a BB show?
Do I wanna throw on my kilt and go throw a telephone pole and some heavy rocks or tires around?
Do I wanna put on some heavy denim and or latex, Have my buddies slap me in the face hard… sniff some ammonia, throw a thousand pounds on my back or chest in front of a crowd and execute huge lifts?
Funny thing… I can see myself doing… and enjoying all of these things. I want to do these things.
If I were a young man, I could probably do all of these things.
Sadly, I don’t know if my body will let me now. I need to pick one… something that will get my competitive juices flowing… something that will give me a purpose for doing what I am doing… other than just personal gratification.
In one of Dave Tates articles I read, he said he does not understand the concept of “working out”. He understands the concept of “training”… because there is a purpose.
I thought about his philosophy… and I agree with him. I have always had to be in shape because of my employment duties and responsibilities… but, there has to be something more.
So… I shall ponder this, as I continue with my original goal. I will see where my talents (or lack of) lay.
I now want to transition from “working out” to TRAINING!!!
Damn big guy, you are a helluva philosopher! All this heavy thinking going on here will give the ole swamp rat a headache.
Y’all are going to make me change my goals to something real, aren’t you?
You’re doing awsome big man! I think you would do well in any of the above options you’ve listed. Personally I like being able to hoist heavy shit around. At 5’9", I’m not vertically gifted as some of you guys are, but still enjoy it. Dude, you are wicked strong, and have a frame to pack on some serious size and strength. I found PL to be a lot more fun than I expected. I wasn’t even competing against the other lifters, just doing the best I could do.