What a weird coincidence. I strained my right pec today.
[quote]165StateChamp wrote:
What a weird coincidence. I strained my right pec today.[/quote]
Pec brothers.
How did it happen?
ebomb… you are the bombb lol
[quote]ebomb5522 wrote:
[quote]165StateChamp wrote:
What a weird coincidence. I strained my right pec today.[/quote]
Pec brothers.
How did it happen? [/quote]
Titty twins.
My pec has been feeling really tight the past week and I was on my top set of barbell incline when it just ‘ripped’ a bit. I was legit scared for a few minutes after and had to self-examine in the middle of the gym. lol
@ Daze: Haha, thanks man…I try lol.
@ StateChamp: Me too! I was at the bottom position, heard the tear, pressed back up and quickly re-racked to my spotters surprise because I didn’t make any noise and the rep was super powerful. I proceeded to feel my chest and make people look at it to make sure it wasn’t torn lol. It was fine.
2.10.12
Cardio/Upper Body
Jump Rope
3 minutes
Toe To Bar x 20
60 seconds fast jump rope
KB Swings x 20
KB Snatch x 12 LR
Jump Rope x 60 seconds
Situps x 20
Jump Rope x 20/20
Toe to bar x 10
KB Curl Giant Set (15 lb)
Hammers KB Face forward x 12
Supinate (kb face floor) x failure
Hammers KB face floor x failure
Cross Bodies x failure
Alt Cross Bodies x failure
Alt Hammers x failure
X 2
Super Slow Training (experiment!)
10 second concentric
2 second hold at contraction
10 second eccentric
Curl-Grip Pulldown
160 x 7 reps
Right to
Machine Shoulder Press
7 reps
Right to
Chest Supported Machine Row
90 x 6 reps
Wow. Super slow training is unbelievably tough. Each of these sets were done to concentric failure at which point I engaged in heavy breathing with an attempt to make the eccentric and static hold last as long as possible.
I’ve been listening to a lot of podcasts that speak to the benefits of super slow HIT style training so I figured since my pec is off, I’ll give it a try. All I have to say is it’s incredibly hard when done correctly.
I might give this more than just a one workout try, but we’ll see.
That school list looks good, man. I’m sure you’ll do well if you approach it with the intensity and focus that you apply to BBing. Just make sure you absolutely demolish that first semester course work–the job market is abysmal, and first semester grades (and to a lesser extent first year grades) are pretty much the end-all be-all of law school. Then 2L year is just about time commitments and 3L year is about…doing whatever the hell you want to do.
This is an unsolicited offer, but I just thought I’d say that if you wanted a book list to prep for 1L year during the summer, feel free to PM me. I can’t say that I’m “top of the class” since my school doesn’t have rankings, but I at least know what resources will help out a 1L (esp one at a really competitive school, which will be your situation).
Best to act before the end of the semester, though…because, you know, I’ll be working a biglaw job this summer, so I’ll probably have offed myself by the time July rolls around, hah!
2.13.12
Legs
Heels Elevated Front Squats
135-275 x 5
335 x 6
335 x 8
275 x 10
All continuous and not close to failure
Deficit RDL (standing on 1 aerobic platform, go just to floor no touch)
135-405 x 5
455 x 5 (very strong, good form)
Machine Leg Press
415 x 20 continuous reps
415 x 15 continuous/5 dead stop
415 x 10/10
415 x 5/20 dead stop (hfs)
Lying Hamstrinf Curl (1 1/2 reps)
25 x 6
50 x 6
75 x 6
87.5 x 6
115 x 5 drop to 75 x failure regular to 50 x failure back up to 100 partials
Leg Extensions/Smith Sissy Squats (3 negative, no lockout)
20/10
4 sets
Leg Extensions
1 set to failure, 3 drops
20 minutes elliptical
Leg destruction.
Front squats felt like poop, but I was still happy with 335. A guy at the gym was like. Why’d you stop? I prob had 3 + more in the tank, but I’m seeing great results not going to failure with these and just feeling the quads in action.
The machine leg press was hell. Someone please try it.
Hammies were crushed after 455. These were full ROM, none of that BS half RDL :P.
Overall, great session. Chest is still meh. Will hopefully be able to return to a normal split next week.
2.14.12
Cardio + Abz
5 Minutes Incline Treadmill
worked up to 2x6 very heavy on standing ab crunch
5 minutes incline treadmill
Jump Rope Intervals
3 minutes, 20-25 seconds all out/10 seconds rest
Treadmill Jump Rope Intervals
2:00 minutes incline treadmill/25 seconds jump rope intervals
6 of theses
60 second incline treadmill/20 seconds jump rope intervals
3 of theses
Solid cardio session.
So glad i was feeling good about my front squats and came here. Now i feel so damn week. Solid sessinos. hope that pec keeps getting better
Hope your pec heals up.
You are almost at Doug Miller level with those deadlifts. Great work. I’ll be following along.
2.15.12
Seated Barbell Press from Pins (starting from below chin)
95 x 3
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
Stopped there, went up easy, chest felt a little pain. I like this movement a lot…thanks PWRboy.
Seated Laterals (good form)
40 x 12, 2, 2, 2, 2, 2, 2, 2 (5 deep breaths between sets)
35 x 12, 3, 3, 3, 3, 3
Overhead Rope Extensions
12, 4, 4, 3, 2, 2, 2
Leaning Lateral Raise
40 x 10, 3, 3, 3, 3, 3 LR
Cordova Extension
8, 2, 2, 2, 2, 2, 2 LR
Bike Intervals
2 minute warmup
5 sprints: 3 x 20sec/40, 2 x 15/45
Nice little delt/triceps session. Good pump, less volume, but very high intensity.
[quote]ebomb5522 wrote:
Seated Laterals (good form)
40 x 12, 2, 2, 2, 2, 2, 2, 2 (5 deep breaths between sets)
35 x 12, 3, 3, 3, 3, 3[/quote]
This sounds painful lol.
@ 3commandments: Thanks bro! I would definitely be interested in that…I’ll PM you later about that.
@ Ryan: Haha, don’t! Just keep progressing. I’ve been loving front squats lately though…just great quad pumps.
@ Tim: That’s the goal…he’s a bodybuilder that I really look up to and take some things from. Glad to have ya following!
@ Bigmac: Ya, this is a new rep/set scheme that I learned about from John Meadows. It’s called ‘myo reps’. It’s like a rest pause set, but slightly different in that you are not doing a set amount of RP sets, but rather going until you cannot do any more. Insane pumps and really helps shorten workouts while still putting in the same amount of work. I plan on trying this with pulldowns and leg press soon.
[quote]ebomb5522 wrote:
@ Bigmac: Ya, this is a new rep/set scheme that I learned about from John Meadows. It’s called ‘myo reps’. It’s like a rest pause set, but slightly different in that you are not doing a set amount of RP sets, but rather going until you cannot do any more. Insane pumps and really helps shorten workouts while still putting in the same amount of work. I plan on trying this with pulldowns and leg press soon. [/quote]
Good stuff. I might have to give that a try at some point. If you use leg press it probably won’t shorten your workout much though- with your stupid strong legs you’ll still be sitting there all day.
Always progressing 
For a while i was doing myo reps for a while last summer. I dont remember why i stopped i loved them. Now that you reminded me of them i might have to throw them in there as a finisher once in a while
[quote]bigmac73nh wrote:
[quote]ebomb5522 wrote:
@ Bigmac: Ya, this is a new rep/set scheme that I learned about from John Meadows. It’s called ‘myo reps’. It’s like a rest pause set, but slightly different in that you are not doing a set amount of RP sets, but rather going until you cannot do any more. Insane pumps and really helps shorten workouts while still putting in the same amount of work. I plan on trying this with pulldowns and leg press soon. [/quote]
Good stuff. I might have to give that a try at some point. If you use leg press it probably won’t shorten your workout much though- with your stupid strong legs you’ll still be sitting there all day.[/quote]
Lol…not if the weight is heavy enough :P.
[quote]ryanbCXG wrote:
Always progressing
For a while i was doing myo reps for a while last summer. I dont remember why i stopped i loved them. Now that you reminded me of them i might have to throw them in there as a finisher once in a while[/quote]
I really like them, even more than traditional rest-pause because they allow you to do more work and my form doesn’t get as sloppy as it does with the traditional DC 3 rep sets.
my god glad you didnt tear your pec, thatd of set you back way too long
[quote]Blackaggar wrote:
my god glad you didnt tear your pec, thatd of set you back way too long[/quote]
Lol…me too.
It’s just a little strain. Felt a ton better today. I’d say next week I can start doing chest work again. A tear would have sucked.