Cre-Tate-ing Strength, Size and Shredded

Training Training Logs
181

Tuesday - Shoulders - MV/MI

This was supposed to be a LV/HI day but given my shoulders need some work, I decided to do a BB style MV/MI session.

A. Bradford Presses
10 x 95lbs
8 x 115lbs
2 x 125lbs

B. Seated Military Press
15 x 95lbs
12/12/9 x 135lbs

C. DB Laterals
15 x 22.5lbs
14 x 25lbs
12 x 30lbs
8 x 35lbs

D1. Cable Upright Rows
3 x 15 x 100
D2. Standing Cable Crunches
3 x 15 x 150

E1. Rev. Machine Flyes
3 x 14 x 120
E2. Bent Over DB Laterals
3 x 15 x 17.5lbs

Great session. My rear delts were on fire at the end. Felt strong throughout the session.

182

Bad night!

Firstly, 2200kcal?? Are you kidding me? Like I need to be eating MUCH more, especially on Leg day. Can’t believe I let that happen.

Anyway, my session last night sucked large donkey balls! The plan was for a MV/MI session which is my favourite leg session. It’s basically Box Squats, Leg Press, Step Ups and GHR’s. That didn’t happen.

I was a little concerned going into the session because of my left knee. I suspect I have some PCL issues but still don’t know what’s wrong with my left knee. It generally feels stable and solid when I am lifting, but when I walk it stiffen’s up worse than Pee Wee Herman in a dark theater. There is pain at the back of the knee. It’s been significant enough lately that I was concerned going into this session.

I started with some warm up and mobility work and headed for the cage. Performed some BW Squats (why do I have issues with form on BW squats less so than weighted squats?) and then some more warm up with the bar. Loaded up a wheel on each side and did another set. Began to feel a stabbing pain just below my right scapula. Loaded a 25 on each side, when I went to unrack the bar, the stabbing pain shot through me. I refocused and slammed out 6 painful reps, cursed and went for a walk. Performed some mobility movements to fire the upper back muscles (1 arm lat pulldown, face pulls, etc) and returned to the rack. As soon as I unracked the bar, it returned. Did 3 reps, re-racked and cursed again.

At this point I felt pretty ill/pale from the pain. Enough so that the cleaning staff asked if I was OK. I probably wasn’t. So I had to scrap any movement where I was going to squat or hold weight.

My session went like this:

A. Hack Squats
15 x 90lbs/side
12 x 135lbs/side
10 x 145lbs/side
8 x 150lbs/side

B1. Extensions
12 x 135
12 x 135
12 x 135
10 x 150
B2. Leg Press
10 x 450lbs+sled
10 x 450lbs+sled
10 x 450lbs+sled
8 x 450lbs+sled

C. 1 Leg Lying Curls**
4 x 5 x 40
4 x 5 x 40
3 x 5 x 40

**Attempting to do 5x5’s but couldn’t get them.

I felt completely nauseous at the end of this session, had a small toss in the bathroom before heading home to bed.

Forgot to mention that I slammed my right thumb between 2 45’s while loading the Leg Press. It was VERY painful and swollen this morning. Took a Toradol this morning to stop the throbbing pain.

Hey, guess it could’ve been worse. I could’ve got knocked out by a soccer ball. :slight_smile:

183

[quote]ddot76 wrote:
Bad night!

Firstly, 2200kcal?? Are you kidding me? Like I need to be eating MUCH more, especially on Leg day. Can’t believe I let that happen.

Anyway, my session last night sucked large donkey balls! The plan was for a MV/MI session which is my favourite leg session. It’s basically Box Squats, Leg Press, Step Ups and GHR’s. That didn’t happen.

I was a little concerned going into the session because of my left knee. I suspect I have some PCL issues but still don’t know what’s wrong with my left knee. It generally feels stable and solid when I am lifting, but when I walk it stiffen’s up worse than Pee Wee Herman in a dark theater. There is pain at the back of the knee. It’s been significant enough lately that I was concerned going into this session.

I started with some warm up and mobility work and headed for the cage. Performed some BW Squats (why do I have issues with form on BW squats less so than weighted squats?) and then some more warm up with the bar. Loaded up a wheel on each side and did another set. Began to feel a stabbing pain just below my right scapula. Loaded a 25 on each side, when I went to unrack the bar, the stabbing pain shot through me. I refocused and slammed out 6 painful reps, cursed and went for a walk. Performed some mobility movements to fire the upper back muscles (1 arm lat pulldown, face pulls, etc) and returned to the rack. As soon as I unracked the bar, it returned. Did 3 reps, re-racked and cursed again.

At this point I felt pretty ill/pale from the pain. Enough so that the cleaning staff asked if I was OK. I probably wasn’t. So I had to scrap any movement where I was going to squat or hold weight.

My session went like this:

A. Hack Squats
15 x 90lbs/side
12 x 135lbs/side
10 x 145lbs/side
8 x 150lbs/side

B1. Extensions
12 x 135
12 x 135
12 x 135
10 x 150
B2. Leg Press
10 x 450lbs+sled
10 x 450lbs+sled
10 x 450lbs+sled
8 x 450lbs+sled

C. 1 Leg Lying Curls**
4 x 5 x 40
4 x 5 x 40
3 x 5 x 40

**Attempting to do 5x5’s but couldn’t get them.

I felt completely nauseous at the end of this session, had a small toss in the bathroom before heading home to bed.

Forgot to mention that I slammed my right thumb between 2 45’s while loading the Leg Press. It was VERY painful and swollen this morning. Took a Toradol this morning to stop the throbbing pain.

Hey, guess it could’ve been worse. I could’ve got knocked out by a soccer ball. :slight_smile:

[/quote]

You had to throw that in there just because you knew I was laughing at you eh? I was even going to make some snarky remark but I can’t now. You’re a bee-yotch.

PS. Why don’t you try eating. Eating is good for you. What happened to the super organized Ddot that had all his meals prepared all the time? Oh yeah…he moved in with his woman :stuck_out_tongue:

184

[quote]Court wrote:
ddot76 wrote:

Hey, guess it could’ve been worse. I could’ve got knocked out by a soccer ball. :slight_smile:

You had to throw that in there just because you knew I was laughing at you eh? I was even going to make some snarky remark but I can’t now. You’re a bee-yotch.

PS. Why don’t you try eating. Eating is good for you. What happened to the super organized Ddot that had all his meals prepared all the time? Oh yeah…he moved in with his woman :P[/quote]

ddot 1
Court 1,000,000,000 (f**kin bonus points)

185

[quote]Ruggerlife wrote:
ddot 1
Court 1,000,000,000 (f**kin bonus points)[/quote]

You just side with her because she scares you…

186

[quote]ddot76 wrote:
Ruggerlife wrote:
ddot 1
Court 1,000,000,000 (f**kin bonus points)

You just side with her because she scares you…[/quote]

That’s only partially true!

187

Thursday - Chest/Bi’s - MV/MI

Before my session I decided to carb-load (110g) about an hour before my session, combined with a bit of a stimulant (ephedrine 24mg) and it turned out to be a bit of a disaster. I felt pretty nauseous getting to the gym and through my first exercise.

A. Incline Bench Press
12 x 155lbs
10 x 165lbs
9 x 165lbs
7 x 165lbs
5 x 175lbs

B1. HS Incline Press
12 x 90lbs/side
3 x 12 x 100lbs/side
B2. Standing BB Curl
12 x 70lbs
8 x 90lbs
8 x 90lbs
6 x 90lbs

C1. Incline DB Flyes
3 x 10 x 40lbs
C2. Incline DB Curls
3 x 8 x 40lbs

D1. Machine Flyes
15 x 105
7 x 165 + 3 x 150
8 x 150 + 2 x 135
D2. HS Preacher Curl
10 x 70lbs
8 x 80lbs
8 x 80lbs

Decent session once the nausea went away.

188

[quote]ddot76 wrote:
Thursday - Chest/Bi’s - MV/MI

Before my session I decided to carb-load (110g) about an hour before my session, combined with a bit of a stimulant (ephedrine 24mg) and it turned out to be a bit of a disaster. I felt pretty nauseous getting to the gym and through my first exercise.

[/quote]

Do you take just ephedrine, or the old school ECA stack?

Oh yeah, and unless your used to it 24mg may not be considered “a bit”. :slight_smile:

189

[quote]Ruggerlife wrote:

Do you take just ephedrine, or the old school ECA stack?

Oh yeah, and unless your used to it 24mg may not be considered “a bit”. :)[/quote]

Actually took ECYA stack. And for whatever reason I didn’t build my way up like I have in the past. I really haven’t touched a fat burner since last October and it showed.

190

[quote]ddot76 wrote:
Ruggerlife wrote:

Do you take just ephedrine, or the old school ECA stack?

Oh yeah, and unless your used to it 24mg may not be considered “a bit”. :slight_smile:

Actually took ECYA stack. And for whatever reason I didn’t build my way up like I have in the past. I really haven’t touched a fat burner since last October and it SHOWS.[/quote]

fixed.

191


Decided not to track calories, etc over the weekend. Took a complete break from training, diet, etc. 3 days off to rest the mind and body.

Yesterday was a good day calorie wise. Today should be around the same numbers.

I’ve done 9 weeks of the Trilogy program so I am switching to a Hypertrophy method. It will be 2 on, 1 off with 4 sessions.

Chest/Back
Legs
Shoulders
Arms

Monday - Chest/Back

A1. Incline DB Press
2 x 12 x 75lbs
2 x 8 x 80lbs
2 x 4 x 90lbs
A2. Lat Pulldown
2 x 12 x 140
7 x 160
8 x 150
2 x 5 x 160

**I’m going to switch to Rack Chins instead of Lat Pulldown’s.

B1. HS Incline Press
3 x 7 x 115lbs/side
B2. HS Iso Low Row
10 x 125lbs/side
7 x 165lbs/side **too much
8 x 145lbs/side

C1. Machine Flyes
12 x 150
2 x 8 x 157.5
C2. UG Pulldown
3 x 8 x 140

Finished off with some high rep FreeMotion Lat Pulldown ( http://www.freemotionfitness.com/webapp/wcs/stores/servlet/Product_-1_10001_10002_10009_10463 ) and Ab Wheel rollouts (12/10/10).

Was pretty spent at the end of this session. I basically worked between the 1 and 2 sets w/ 60 seconds between each.

Total Numbers:
Chest
Sets = 12
Reps = 97
Weight = 12950lbs
Back
Sets = 12
Reps = 98
Weight = 17770lbs

192

[quote]ddot76 wrote:

Finished off with some high rep FreeMotion Lat Pulldown ( http://www.freemotionfitness.com/webapp/wcs/stores/servlet/Product_-1_10001_10002_10009_10463 ) and Ab Wheel rollouts (12/10/10).

Where’s the free motion lat thing?

193

[quote]ouroboro_s wrote:

Where’s the free motion lat thing?[/quote]

At the other end of the gym. If you were in the power cage, if you looked to your right you would see it. They bought 5 FreeMotion machines about 3 months ago. The one machine is actually great for Pallof Presses.

194

[quote]ddot76 wrote:
ouroboro_s wrote:

Where’s the free motion lat thing?

At the other end of the gym. If you were in the power cage, if you looked to your right you would see it. They bought 5 FreeMotion machines about 3 months ago. The one machine is actually great for Pallof Presses.[/quote]

…umm… that would mean she has to venture away from the cage.

195

[quote]Ruggerlife wrote:

…umm… that would mean she has to venture away from the cage. [/quote]

Everybody has to do it one day!

196

[quote]ddot76 wrote:
Ruggerlife wrote:

…umm… that would mean she has to venture away from the cage.

Everybody has to do it one day![/quote]

You guys are hilarious. I’ve never been to that end of the gym. Isn’t that where they serve the fruit drinks and whatnot?

Besides, look who you’re talking to. I had to get a tutorial on the leg extension machine. Isn’t it enough that I’m cute?

197

ddot

good work as always…the total numbers that you added for your last session, why did you start doing that? I know Charles Staley does that too.

198

[quote]ouroboro_s wrote:
ddot76 wrote:
Ruggerlife wrote:

…umm… that would mean she has to venture away from the cage.

Everybody has to do it one day!

You guys are hilarious. I’ve never been to that end of the gym. Isn’t that where they serve the fruit drinks and whatnot?

Besides, look who you’re talking to. I had to get a tutorial on the leg extension machine. Isn’t it enough that I’m cute?[/quote]

why do you think you got the tutorial? :wink:

199

[quote]Free2Be wrote:
ouroboro_s wrote:
ddot76 wrote:
Ruggerlife wrote:

…umm… that would mean she has to venture away from the cage.

Everybody has to do it one day!

You guys are hilarious. I’ve never been to that end of the gym. Isn’t that where they serve the fruit drinks and whatnot?

Besides, look who you’re talking to. I had to get a tutorial on the leg extension machine. Isn’t it enough that I’m cute?

why do you think you got the tutorial? ;)[/quote]

I got it from Court so it was likely so she could mock me.

200

[quote]Free2Be wrote:
ddot

good work as always…the total numbers that you added for your last session, why did you start doing that? I know Charles Staley does that too.[/quote]

Progression my friend, progression.

I will probably use weight and reps to increase progression in each session. I find that I tend to write things down, but what am I actually doing with the information I am capturing? The goal will be to beat last session’s total.