Byukid Drops a Log

Training Training Logs
61

[quote]byukid wrote:
By the way, I am in on the I3G supp trial run. I will be keeping track of training, along with having a photo log of myself for your benefit. [/quote]

cool man, i’ll be following along to see how it turns out for you. Hope that shoulder continues to feel better.

62


loved your write up about the prowler. and watching is not a crime as long as fiancee never feels you’ve grown tired of watching her.

I’ll be curious to see how the indigo thing works.

and Hai stalker!! just infecting your log with a lolcat :wink:

63

[quote]Heracles_rocks wrote:

[quote]byukid wrote:
By the way, I am in on the I3G supp trial run. I will be keeping track of training, along with having a photo log of myself for your benefit. [/quote]

cool man, i’ll be following along to see how it turns out for you. Hope that shoulder continues to feel better. [/quote]

Yeah, right now I’m doing:
Band pull aparts x50
Scapular retractions with a 35 lb kettlebell x20

every day, sometimes twice a day.

This week I’m just taking off all pressing until I know I can get back in the gym, then the star complexes (lower weights) before going back into a strength cycle.

64

[quote]nlmain wrote:
loved your write up about the prowler. and watching is not a crime as long as fiancee never feels you’ve grown tired of watching her.

I’ll be curious to see how the indigo thing works.

and Hai stalker!! just infecting your log with a lolcat ;)[/quote]

The stalker becomes the stalked? Ah!

She doesn’t mind, so long as I let loose the passion part on her. Everything else is like the compressing of a spring, and then when I see her, she gets all the energy that’s built up.

We have good makeouts.

65

Traveled to Texas today. Fly back to Utah Sunday. I3G arrives Tuesday, and then I’ll get back into gear. I think I’m going to phase out of the superhero workouts- Try a different approach to them. Maybe this is dumb, but it’s going to be ramping up each exercise all through sets. So what I’ll try Tues or Wed:

Lots of Rear delt work first, then
Bench top half
(work up to a set of 3)
Bench
(work up from a little to a set of 3)
Incline DB press
(fast with 25s, 35s, 45s)
Plate press
(45 x30s x3 with 10s rest)
Plyo Pushups
(7 sets, fast reps)

So does that make sense? Rear delt work seems to help my scapula before pressing.

So that will be 3x/ week (I’m cutting out the d/l complex because of rack pulls and just doing straight dead lift sets with standard overload and doing it on bench day)

Abs will be 2x per week after squats and deadlift sessions- mostly planks.

Prowler work will be at least once a week, possibly twice depending on how often the woman works. We’ll see.

66

Nice work in here big guy. I’ll be following to see how “the blue pill” works out for you. Hope your shoulder recovers, and yeah, it does make sense to put some rear delt work in before pressing. You might also try doing some light back work inbetween each set of pressing as kind of an extended warmup. I usually just do 3 chin ups between each pressing set, but it could work with rows or face pulls also. This has made my shoulders feel much better over time, though I have not had issues as severe as yours.

67

New log place:

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo/byukid_drops_a_log_1

68

Back to this log now that I’m done with Indigo

Workout:

  • Power Cleans 185 x3 x3
  • Deadlift
    ramping:
    185 x3/hand (one handed)
    225 x3/hand (one handed)
    315 x5
    405 x3
    455 x3
    495 x2 (belt and straps)
    545 x0 x2 (almost locked it out on the first try, just missed it, barely moved on the second try)

incline press
135 x3 x10

rear delt work
x a lot

db push press
55 x3 x10

Pullovers
90 x3 x10
180 x3 x10

then 20 minutes on the elliptical

then heavy shrugs and other recuperative shoulderwork

69

Fat gripz Bench
45 x10
135 x10
185 x8
225 x3 x5

s/s with Face Pulls
1/2 stack x8

guillotine press
135 x5 x5

DB Fly/Press
60 x3 x8

Med Ball Pushes s/s with slams
30lbs xa lot both ways

TRX Fallouts
3x6

70

Squat Day
45 x5
135 x5
225 x2 x5 (had to reset the pin height
315 x5
405 x2 x4
455 x3

Speed Squats
225 x3 x5

Split Leg Squats (rear leg elevated)
bw x3 x3 (i’m not very stable)

TRX overhead squats
bw x20

Box Jumps
Med Box x8
High Box x2

71

Saturday was deadlift day- definitely suffered from hitting the TRX overhead squats as low as I did (I usually go below parallel, but with them I was taking advantage of the ROM and going a2g)

Deadlift-
135 x5
225 x5
315 x5
405 x1 x3 (had the worst time with this- three singles, but the last I held for forever and it felt better)

BTN pulldowns
5x5

Lat Pulldowns
3x8

Bi/Tri Crazy 8’s
Lots of stuff, just getting a pump and triceps stretched

Banded good mornings
3x8

Leg Curls
a lot

72

I think I need to resign myself to the fact that OHP is no good for me.

OHP
45 x10
95 x10
135 x8
155 x8
185 x5
205 x3
225 x2 (cluster reps)

s/s with rear delt work

Guillotine press
185 x3 x8
135 x2 x10

DB Power Fly
40 x3 x8

Rear Delt Fly
20 x3 x12

Med Ball Slams
30 x2 x15

Band Snatches
monster mini x2 x8
monster mini x10

Felt like my shoulder wanted to kill me. Sad day.

73

Deadlift
135 x8
225 x8
315 x5
365 x5
405 x3
455 x5
495 x2
545 x0 (inches)
545 x0 (barely off the ground)

DB Floor Press
40 x20
40 x12
40 x15

Banded GMs s/s with band-assisted Pullups
3 x8/6

DB RDL
90 x3 x8

74

Inches are better than nothing, you’ll get there!

75

Squats
45 x8
135 x8
225 x5
315 x5
365 x5
405 x3
455 x3
495 x1 (Would have attempted 545, but the bar did not look like it could handle it on my back)

Strongman complex twice through
kb swing x10
sandbag carry 15 yds
db snatch x3/side

My conditioning has gone to pot. Will work on that.

76

Smith Machine Explosive Bench
185 x3 x8

Bench s/s with db hammer curls
45 x10 / 40 x5/ arm fatgripz on bench
135 x8 / 40 x5
185 x8 / 40 x5
225 x5 / 40 x5
275 x3 / fatgripz off
295 x2 / 40 x5

Med Ball OH Throws s/s with TRX curls
30 x3 x10 / BW x3 x6

TRX skullcrushers s/s with kb curl holds
bw x3 x8, 35lb kb

Side chest press
1 pps x3 x8 /arm

77

Deadlift
135 x5
225 x5
315 x5
405 x3
495 x1
545 x1 PR WOOHOO FINALLY!

Face Pulls s/s with db front raises
100 x12 / 20 x8
130 x12 / 20 x8
160 x8 / 20 x8

Kayak Rows
100 x2 x5 (L, C, R, C)

Kroc Rows
70 x8/side
90 x12/side

78

Smith Machine Explosive Bench
165 x2 x10

Bench s/s with db hammer curls
45 x12
45 x10 / 50 x5/ arm fatgripz on bench
135 x8 / 50 x5
185 x5 / 50 x5
225 x5 / 50 x5
275 x5 / fatgripz off
315 x1 / 40 x5
315 x2

Am really getting comfortable pressing 315 on a regular basis. Next goal- 365

BW Tricep extensions s/s with TRX curls
BW x3 x8 / BW x3 x8

KB Swings s/s with punching bag carries
35 x10 / twice around room on right shoulder
35 x10 / twice around room on left shoulder
35 x10 / twice around room behind head
then zercher carries until I couldn’t hold it up

Suicide Press
45 x20
a deep stretch on these.

79

Ok, I haz questions.

It’s been a while since you started this, and you had your foray into little blue pills, so I’m wondering what your goals are? Still looking to lean out?

How’s the shoulder?

How have things changed training wise now that you’re married? Does she come to the gym with you?

Stupid questions that I could google:

What are suicide presses?
Why the explosive benches?

80

[quote]Patch2 wrote:
Ok, I haz questions.

It’s been a while since you started this, and you had your foray into little blue pills, so I’m wondering what your goals are? Still looking to lean out?

How’s the shoulder?

How have things changed training wise now that you’re married? Does she come to the gym with you?

Stupid questions that I could google:

What are suicide presses?
Why the explosive benches?

[/quote]

I am looking to drop the fat weight, and keep my strength up. My target weight is 250 or whenever I can stop seeing my belly jiggle when I brush my teeth. I am keeping track of my calories very closely now- recording everything.

The shoulder is okay- not great. I’m holding off on all overhead work until this fall when my friend can work on me.

Training is the same style wise, but frequency is way down, so I try and pack more into a session. She comes with me and rides the stationary cycle. She likes it and I appreciate it, and in return I watch Jane Austen movies, so we’re both involved in eachother’s interests.

Suicide presses (or guillotine presses I think is another name) is an ultra wide grip on bench that you bring to your throat- I use them to get a good stretch in the pecs.

Explosive benches were inspired by a livespill a little while back, and I do them for activation. My pecs have always been small and weak (which is why my shoulder took over for pressing which is why it got hurt) so anything I can do to “wake them up” so to speak is on the table.