I just got done raping my entire body. My PB Foam Roller+ has arrived :).
Well some thigns that really responded:
-Gastrocs
-Piriformis/Glute med. on right and left sides
-TFL/IT band on both sides
-Scap adductors
Everything else just felt really good.
Woot
Also, I got Mcgill’s Ultimate Back Fitness book, and I’m 30 pages into the thing.
It’s. . . enlightening- to say the least.
Now, let me go back to resolving the ignorance I posses (slightly).
Later
[quote]Flow wrote:
I just got done raping my entire body. My PB Foam Roller+ has arrived :).
Well some thigns that really responded:
-Gastrocs
-Piriformis/Glute med. on right and left sides
-TFL/IT band on both sides
-Scap adductors
Everything else just felt really good.
Woot
Also, I got Mcgill’s Ultimate Back Fitness book, and I’m 30 pages into the thing.
It’s. . . enlightening- to say the least.
Now, let me go back to resolving the ignorance I posses (slightly).
Later[/quote]
LOL you raped yourself LOL
[quote]WolBarret wrote:
Flow wrote:
I just got done raping my entire body. My PB Foam Roller+ has arrived :).
Well some thigns that really responded:
-Gastrocs
-Piriformis/Glute med. on right and left sides
-TFL/IT band on both sides
-Scap adductors
Everything else just felt really good.
Woot
Also, I got Mcgill’s Ultimate Back Fitness book, and I’m 30 pages into the thing.
It’s. . . enlightening- to say the least.
Now, let me go back to resolving the ignorance I posses (slightly).
Later
LOL you raped yourself LOL [/quote]
I liked it too.
Today I did this
7 hours of sitting at a desk (no rest in between sets).
This was fucking intense
+Lots of foam rolling. Today I did things a bit better and felt it especially:
-VMO/Adductor
-TFL on right leg near knee
-Right Pec
+70 minutes of walking
+The following circuit
A1. Lateral Lunges
12/side
A2. Swiss Ball Leg Curl
8
A3. Pushups
12
A4. Unilateral Dead Bugs with arm movement
20/side
Circuit times 2 sets with no rest between sets
B. Prone Internal Rotations
15X15X2
C1. 3/4s 16" pizza
Supersetted with
C2. 1 cup milk
Supersetted with
C3. 5 oz. Roast Beef
I could only manage one set here. 
FYI, jumpstretch band sale @ elite fitness. 25% off until Monday:
SWEEEEEEEEET! Thanks, Mr. Adams.
Weight: 195.2
Today’s motivation:
Today is ME Bosu Ball Curls.
Not really. . . Today I’m doing more single leg squats and some step ups. I’m going to try step ups with a 1’ box and see what it feels like to go slightly heavier. I’ll do a higher volume of these. Also, I’m going to start doing single leg squats before I do my other leg stuff, because they are my priority.
8-01-08
I was pressed for time trying to make it for a birthday dinner reservation (free PWO Mediterranean cuisine), so I had to rush through this. Thankfully, I got all of the important stuff done.
General Warm ups (no time for foamz)
A. Single Leg Squat to 1" box + 4 thin pads
BWX5X8
A2. Leg Lowering
BWX15XFirst 4 sets
I may put some leg weights on next time
A3. Dynamic Hip Flexor Stretch
12/sideXLast 2 sets
B1. Step Ups
50lbs.X12/sideX3
I set the box lower and things felt good like that. My grip was giving out during some of these sets 
B2. External Rotator Stretch
15s/sideX2
This was about 40min. long, which is far more work density than usual. I’m going to stop taking 60-90s long rests between alignment based exercises. Most of the time I don’t need that much time.
8-02-08
Weight: 197.4
Woohoo, I ate a lot yesterday.
Today I did some light GPP. Basically some core stability stuff (2X20 deadbugs for each side) and I foam rolled everything really well. Also, I did an hour or so of yardwork and some dynamic mobility stuff.
Thought more about things. . .
1)Solid Single Leg Squats–> Front squats–> Add Deadlifts after a few weeks of front squatting
2)Add leg weights to leg lowering–> Ab-Dolly Rollouts–> Ab Roller Roll-outs–>Dragon Flag
I don’t have a partner all of the time, so I can’t appropriately load weighted planks
3)Day 1 4-5X6-10 Bench Press/Day 2 5-6X3-5 Shoulder PressWhen pec-pain is absent and triceps strength is well balanced–> 5-6X3-5 Bench Press one day, 5-6X3-5 Shoulder Press the other day
These are the progressions I’m going to focus heavily on. Everything else I’ll progress, but I’ll feel it out as I go for the peripheral stuff.
GPP for next will involve circuit training weak points and assistance stuff:
1)Right Tricep
-Band Work
2)Core
-Leg Lowering / Ab-dolly stuff
-Birddogs
3)Left leg Hip-abductors
-Band work
4)Rotator cuff
-Prone Internal Rotation
5)Serratus
-Scap Push-ups
8-03-08
Weight: 193.4
What the fuck. I don’t think I drank enough water. . . I stopped eating peanut butter due to digestive issues, and I’ve been compensating with oils and almonds. Somehow I don’t think I’ve compensated enough. Solution: 2 more swigs of EVOO daily.
I had a gigantic bowl of Golden Grahams on top of my normal BB friendly breakfast after seeing the disappointing 4 lbs. weight drop in 24 hours.
A. Pullups
10 minute PR Zone
4,4,3,2,2,2,1,1,1,1,1,1,1
27 reps
*I’ll get 30 next week, then just do a simple three set rep out two reps short of failure on the third week
B. Bench Press
145X8,8,8,6*form broke down,2,2,2
*The doubles were for form emphasis. My pec felt pretty good on this exercise. . . I’m really making progress here. Another week or two and I’ll be doing 5x5s and actually trying to regain my strength here
C. Uni French Press
25X8,6,6
*I used different pins that are actually a good 2lbs. heavier, so that accounts for the rep drop off. I did these with both arms, and it turns out my tri strength is very near evened out.
I had to consider that my left tri has a tendency to do most of the work in benching, so it may have already been fatigued. I am getting closer though. I’ll give it 2 weeks then 5X5 benching :D!!
D1. Strict Hammer Curl
30X10,10,8,6
D2. Band Pull Apart
PurpleBandX25X3
E1. Birddogs
BWX12/sideX3
E2. Scap Wall Slides
12,12
Can’t wait to do this next week. . .
I was out went out to eat at Panera bread with my GF tonight. Unfortunately, it was one of the better choices around, but I grabbed a sandwich that was deceptively described. I only ate half of it and some soup, but I do need to worry about overeating. I don’t need an excess of flab building up. . .
Gaining weight has never been a problem for me, so this is a daily balancing act.
60m walking
Just walked around the area with my gf and talked it up. I enjoy walks.
8-04-08
Weight:195.2 Eh
Foam Rolling
Dynamic Warm Ups
A. Swiss Ball Bench Extensions (I dunno how to describe this)
15X3
B1. DB JM Press
25X12X3
Right arm only. I need the extra volume to bring it up
B2. Bench Hip Extensions
BWX15X3
C1. Scap wall slides
15X2
C2. Scap Pushups
15X2
D. Dynamic Hip Mobilisations
15X2
This was pretty simple. Just wanted to do something.
May go on a walk later. I’ll post
Ya, I did 30m of walking.
Today’s diet
Meal 1
4 eggs
1 apple
1 plum
Large bowl of blueberries and cherries
4 tangerines
Meal 2
2 Chargrilled Chicken Club Sandwiches from Chik-Fil-A
Meal 3
28 almonds
1 scoop whey
Meal 4
1 banana
1/2 cup rice&vegetable mix
9oz. chicken breast
Meal 5
1.5 scoops whey
1/2 cup cottage cheese
2 tablespoons peanut butter/evoo
Yayaya
8-05-08
Gotta post before I hit the sack. Otherwise I’ll forget what I did today.
A1. Single Leg Squat
BWX5X8sets
A2. Pin Pinch
PinX6-8X8sets
B1. DB Reverse Lunge
30X12/sideX3
B2. Swiss Ball Roll-Out Planks??
15X3
C1. DB Calf Raise
50X10,10,9,8
C2. Kneeling Dynamic Hip Mobilizations
15X2
*a bit of uncomfortable knee torque from my hand grabbing my left knee, so I just placed it on a low box. Did the trick just fine
Good session.
I want tomorrow to show up more quickly so I can get through with work and hit the gym again.
I’ll expedite the process by getting my 8
G’night
8-06-08
I’ve been really bad about weighing myself lately, but my diet has been clean. I probably haven’t eaten enough food, though.
Anyways, earlier, I had a shittymcshitshits training session.
A. Shoulder press
115X5
125X4
125X5
Reallly not feelin’ it today. Did 125 5X5 last week, but today was out
B. DB Row
70X8X3
C. DB Skull Crusher
30X8,6,5
Right arm only
D. DB Curl
25X10,10,5
That is weird as shit
E. Swiss Ball Front Planks
60sX2
I’ve come to the conclusion that I didn’t eat enough today. I had a really long meeting at work and that cut out a snack at 1-2pm that I always have. That may account for my bad day in the gym.
I’ll continue with the plan for the rest of the week, but if it seems to perpetuate I’ll just take a deload.
Today was slightly lower volume than usual anyway
[quote]Flow wrote:
8-05-08
C2. Kneeling Dynamic Hip Mobilizations
15X2
*a bit of uncomfortable knee torque from my hand grabbing my left knee, so I just placed it on a low box. Did the trick just fine
[/quote]
Remember to brace your abs and glutes hard during all phases of this movement. I’ve had the same problem in the past, and remembering those points have helped a lot. Also make sure your back leg isn’t drifting off to the side, as that can cause some unwanted internal rotation and knee pain when pulling on your foot.
idk if anyone else commented on this but on ur first video of back squats, u fell foward way to much i think
[quote]Doug Adams wrote:
Flow wrote:
8-05-08
C2. Kneeling Dynamic Hip Mobilizations
15X2
*a bit of uncomfortable knee torque from my hand grabbing my left knee, so I just placed it on a low box. Did the trick just fine
Remember to brace your abs and glutes hard during all phases of this movement. I’ve had the same problem in the past, and remembering those points have helped a lot. Also make sure your back leg isn’t drifting off to the side, as that can cause some unwanted internal rotation and knee pain when pulling on your foot.
[/quote]
Ah, I’ll do that next time! I was bracing my core but no so much my glutes. The box trick helped but I couldn’t help but think that there was something wrong in my execution.
I really appreciate the input
[quote]bignate wrote:
idk if anyone else commented on this but on ur first video of back squats, u fell foward way to much i think[/quote]
I totally agree.
I’ve always had this problem because I have poor leverages for squatting. I know it can be fixed somewhat by widening my stance more and improving hip mobility and core strength, and I’ve been working hard to improve those two areas. I plan on driving my front squat and deadlift up as my major lifts in the future. The back squat, even with a low bar position, always gives me trouble with excessive forward lean. The front squat, not so much 
Thanks for the input bignate. Good job in your powerlifting meet. I’m working towards doing as well as you did in my first meet.
I can’t help but think that I wasted my time with endurance sports for three years.
Really lame.