5/7/11
Back and Biceps
UH BB Rows
95x10
115x10
135x10
155x10
175x10 <— holy MMC and pumpz batman!
V-Grip Pulldowns
115x8 (strict)
135x8 (strict)
155x8 (strict)
175x8 (SFW form)
OA UH Lat Pulldown a la Shelby’s Spill
2x10 ea<—damn I really felt this
Cross Body Hammer Curl
25x10
35x10
45x10
Preacher Curl
75x6,5,3 <— arms just quit haha
Cable Curl
Worked up the stack a ways till I couldn’t do 6, then dropset all the way back down
DONE.
Got a wicked good mind muscle connection with those UH rows. I really like that, so those are going to stay in the progression for now until I feel like they aren’t working anymore. I also like setting up the 5 day week like this with back/bi’s on Saturday instead of just arms. I can really focus on nailing those two bodyparts this way. I’m still going to keep in pullups and maybe DB rows on my Bench days, but this way I can really hammer the back on its own day, and put more focus on my Bench and Bench accessory work on those days.
Was going to move back into my apt tomorrow, but the word is they might do the mandatory evac now. Such bullshit. I can’t study as well when I don’t have the routine going that I have at my own place. Going to improvise as best I can and hope I can move back in soon. Especially since my bro comes home from college Thursday, and I gotta give the kid his bed back for the summer, ya know?
Oh well. Time to studystudystudy as Bug puts it.
PEACE.
Back in my apartment, fuck the Mississippi River. Got in a little run to help de-stress from all this studying, then I’ve been right back at it. Was hoping to move up my DE Lower day so that I wouldn’t have to Bench Tuesday heavy before our final frisbee game, but I think I’m just going to roll with it. If I feel like benching tuesday, I will. Otherwise, I’ll just move it to Weds.
For the record, the very premise of a “break” in a relationship drives me fucking crazy. That’s what I get for getting comfortable too fast and moving too quick I suppose. Maybe now I can get focused again and get my training back on the mark.
Stay strong everyone.
PEACE.
I’m glad you’re back home, sorry about the stress. Just pace yourself with school, it’s almost done. Then you can say “Kiss my ass” to studying and homework and all that jazz.
Sorry about the break, doesn’t sound fun. Can’t you like, not see other girls?
This makes for a Sad Nikki ;D
[quote]Nikki9591 wrote:
I’m glad you’re back home, sorry about the stress. Just pace yourself with school, it’s almost done. Then you can say “Kiss my ass” to studying and homework and all that jazz.
Sorry about the break, doesn’t sound fun. Can’t you like, not see other girls?
This makes for a Sad Nikki ;D[/quote]
It’s not that I can’t see other girls at all. I’m sure I could. It is a break, and we’re not conversing regularly until she steps up as per the terms. My issue is more that I don’t want to date anyone else. Makes it harder to not give a shit, ya know?
I’ll be alright, and I’m too awesome for her to stay away for long anyways. If she comes back ready, then I’ll be a happy man. If not, fuck it, wasn’t meant to happen.
And a sad Nikki is no bueno. Here’s a picture I took as part of a series of cards a friend of mine is doing as a joke on some of his med school lady friends. They complain that there are no good looking dudes in our age bracket in higher education. We shall prove them wrong, and I’m definitely the most jacked of the first batch of “cards”. Should be fun.
Hmm I wouldn’t know about breaks, sounds too much like a game. I hope everything works out though.
LOL thanks for the pic, you proved them wrong =D
Nikki - Thank ya much!
Got in quick today. Haven’t started studying for this test tomorrow morning yet. It’s going to be one helluva night.
5/9/11
DE Lower
Speed Squat
140x10x2 <—had to fight to stay on the ground. Explosion is coming back!
Back Extensions
Lots x lots till the low back pump wouldn’t let me move anymore
Spread Eagle Situps
45x2x12
Front Squat Iso Hold
225x 30 seconds <---- these are wicked. going to up the time next lower workout.
DONE.
studystudystudy
PEACE.
5/10/11
Apparently the secret to kickass workouts is not sleeping and studying all the time. Not sure how I did it, but today felt awesome.
ME Upper
Bench
Warmups, then
135x5
155x3
175x3
195x3
215x3
235x3 ← much easier than last time
255x1 <— would have had three, but both hammies cramped and I couldn’t ever get them to stop. FML
Incline DB Bench
55x10
75x8
85x6
60x10
Face Pulls from cable stacks
25x4x10
Triceps Mutilation
OA Rope Pressdown x10 ea
V-Grip Pushdown x10
Work up stack till can’t get required, then epic dropset. buuuuurrrrnnnnnn
DONE.
Very very please with this today. I felt like shit after my test, and was just hoping to get required work in. All the stimulants I’ve been taking to stay awake dehydrated me like crazy, and once those hams went on the bench, I was done. I did used Thibs’ bench tips from his livespill, and feel a good bit tighter and more powerful than I did with the more powerlifting setup. Going to stick with it for a while and see how it affects my numbers, but I like it.
Also, we apparently won the frisbee championship by forfeit. It’s nice and all, but I was really looking forward to getting to play tonight… I’ve been needing some sort of physical release like that, and it got taken from me. Oh well. I’m off to relax and do absolutely nothing productive for the rest of the day. I need it.
PEACE.
5/11/11
Conditioning
Got a nice easy run in today with a friend of mine from PT school. She’s a classmate, and ran cross country in high school and asked me to run with her, so I agreed.
2 miles, nice and easy, and some lighthearted conversation. Good, easy workout. Heavy Squats tomorrow. Lets see if I can bring the pain.
PEACE.
5/12/11
ME Loser
Squat
barx2xsome
135x5
175x3
215x3
255x3
295x3 <—barely got these, FML.
Pull Throughs/TKE’s
4: 10/15
GHR/Pulldown Abs
3:8/10
DONE.
Bummed about squats today. I just didn’t have any juice in my legs. I fought through and got as close to 300 lbs as I could get, but I wish I could have put up a bit more weight. My back and core were plenty tight, but my legs just couldn’t get the weight up today. I’m sure it’s all the Test-related skipping assistance work for the last 2 weeks that did it. Oh well. I probably need to incorporate some hill sprints or something into my schedule instead of 2 aerobic type runs to get more quad work in.
Time to regroup, research where I went wrong, and get back after it. I’m also somewhat leaning towards my loss in strength being due to my loss in bodyweight recently. I’ve no idea what I’ve done wrong, but I’m down again to about 204 lbs. Perhaps I need to be a bit more proactive in making sure I eat more at night (I often am limited due to studying). I do feel pretty crappy still, which I’m sure is just all the stresses of the test weeks spilling out.
I’m not worried though. I’m getting after it better in all my workouts again. Just got to make sure I’m getting in my sleep. Going to go order more Elite-pro minerals right now. My recovery always kicks ass when I’m taking those on the reg.
Stay strong.
PEACE.
5/13/11
RE Upper
Bench
225x17 reps (wanted 20 but just didn’t have it)
Incline Bench/Cable Crossovers
4: 8/10
Dips/One Arm Rope Extensions
3: 10/8
DONE.
Got in, kicked ass, and felt good doing it. Shoulder got flared up, so I ended up going to the lab and putting TENS on it for a bit. Had to work on my little brother’s back too, so I managed to fix some stuff in his lumbar spine while I was at it. Not a bad day. Now we’re pregaming the Grizzlies game, and then we’ll see. Be good everyone.
PEACE.
Sorry about the squat session. At least the bench day went well. Those days happen and it’s expected when you’re finishing up classes.
Keep kicking ass =D
Nikki - Will do. It’s on the agenda.
Just a quick little update. I’m going to be switching things up in a few weeks when a buddy of mine comes up to stay for 8 weeks and work his rotation up here. He hasn’t been working out much because his school gym is worse than mine, and he doesn’t have the means to pay for a membership elsewhere. He’s a burly dude though, Mississippi country strong, and even if he hasn’t been training he’ll get strong again quick.
Plan is to run through the 4 day/week template of The Juggernaut Method, working through the 10’s, 5’s, and 3’s wave. That would put us at about 9 weeks of training, depending on if we deload or not. This way, we get some high rep stuff up front, and time to work through some heavier stuff at the end. At the very least we’ll get the 10’s wave, deload, and 5’s wave. I’ve been enjoying what I’ve been doing with my Westside template, but I don’t think I have made much progress to my liking.
Going to run a short wave of deadlifts instead of squats before he gets here though, to try and work up my max on that. We’ll see how it goes. Back and Bi’s later today.
PEACE.
5/14/11
Back and Bi’s
UH BB Rows
95x8
115x8
135x8
155x8
175x8
195x8 <–PR
V-Grip Pulldowns
135x8
155x8
175x8
Rear Delt Machine
85x3x10 <—squeeze for 1s contraction
Alt DB Curls
40x10
50x10
Dropset x alot
Preacher Curl Machine
Brutal dropsets and ratchets of all sorts of weights. Not sure exactly, just kept killin’ it
DONE.
Good workout today. Felt everything, good MMC, and at least one PR which is always nice, considering I was up yelling at the Grizzlies game and pounding brews. Tomorrow is going to be either hill sprints or something. Going to go for a nice walk tonight. Also, got a crawfish boil to go to this afternoon. I’m fixing to make a shake and go study some, then get my grub on for a few hours. I can easily put away 15-20 lbs of those grimy, tasty bastards, especially at an all-you-can-eat at the table setting. I’m stoked.
Also, got some bell pepper plants and tomato plants to grow on my porch. I always get a little sense of accomplishment when I can make stuff with my own grown veggies. Gonna go get pots and stuff later to put them all in. Off to study peds. Again.
PEACE.
Quick note for self to keep Training Maxes for this week somewhere. Going to keep in Speed Squats on the DE Lower days, but the ME Lower move will now be deadlifts. Also, thinking about incorporating some DB Floor press in on my upper days. Can’t hurt, right?
Squat - 335 (lowered just cause I sucked it up last squat day)
Bench - 280
DL - 435 (based on last intensification wave, we’ll see if this holds)
5/16/11
RE Lower
Ever have those days when you look at what you have written for the workout, and know its just going to kick your ass? Had that today, and did the workout anyway. Somebody needs to get me the number of that bus.
Deadlift
135x2xsome (1 conv, 1 sumo)
185x5
225x5
265x50 reps (10,10,8,8,8,6) <–ohshitdeath
Pull Throughs/Kneeling Cable Crunches
3: 8/10 <–pretty sure my left TFL was cramping. so random
GHR/Die
2: 6/infinity
DONE.
Wanted to get in a bit more ab work, but my hamstrings and glutes were cramping so uncontrollably after GHR’s that I couldn’t get into any type of position remotely resembling some ab work setup. This makes for a happy me. I almost wimped out after 28 reps of DL, then I checked myself and sucked it up. My shins are torn, my body beaten, but spirits are positively soaring.
Now if my new glasses will just come in today, I’ll be set. No more struggling to see whenever I don’t have my contacts in, which incidentally is quite often around test times (eyes get ridiculously tired from staring at the same shit)…
Time to shower, study and get more work done.
PEACE.
5/17/11
DE Upper
Got it done quick today. No energy after very little sleep from studying.
Speed Bench with minis
125x8x3
DB Floor Press <–these are freaking awesome
45x10
65x3x10
Band Pressdown - V-Handle
50 reps
DB Curls
25x10
40x8
DONE.
I love DB floor press. Shoulder feels good doing it. I really feel my triceps and pecs working hard, and while setup is iffy, its awesome. Will definitely keep these. Wanted to get in some dips too, but just didn’t have the juice. I’ll get in about 100 close grip pushups scattered throughout the rest of the day to make up for it. For now?
Chillin.
PEACE.
Question for anyone reading:
After perusing some of the logs of guys who are lifting serious poundages (like DF, etc), I’m thinking about trying to pick up some heavier bands and incorporate some reverse band work. However, the rack that I have available, at least until I get done with classes in October, is like the one pictured, except for having the extra half of a squat rack on the back where the weight storage goes. I’m not sure I could get a solid reverse band setup out of this, mainly due to awkward angles and so forth.
Any ideas?
OK, well my friend is turning out to move in this Sunday. In lieu of the intensity that is coming, and due to the fact that I seem to have jacked up alignment of my back deadlifting Monday, I’m taking the next few days off as a bit of a deload. I’ll probably make it into the gym once or twice, but just for token bodybuilding (for me) type workouts. Shit kicks off for reals next week. I’m excited. I always push harder when I’ve got someone else training with like minded goals.
Off to work on my back some, and get some sleep.
PEACE.
Accumulation, 10’s Wave
5/23/11
Bench
165x5x10 <—got through all sets, but it sucked
Chins
4x8
Superset with
Band Pull Aparts
4x12
DB Partial Laterals
45x4x12
DB Shrugs
80x3x12
Straight Bar Pushdowns
3x10
DONE.
I’m beat today. Spent all day in a pediatric clinic and didn’t get to eat much, so I was feeling drained all workout. Got it done though, and I feel really good about it now. My buddy fought through the workout and got it taken care of, pretty impressive overall.
Going to make a huge spaghetti dinner and work on this wheelchair paper I have to turn in by Thursday. Crazy project, but it’s gotta get done.
PEACE.
