Good Morning, Dr. Silberman. How's the Knee?

Obviously the N.A.I.T Ooks smacked my college with a 4-0 shutout in hockey because of your great progress, Spock.

At least that makes me feel better about having watched the debacle.

[quote]Spock81 wrote:

Alllllrighty, legs have always been a m*$#&$#f$*#$#ing issue for me because they never grow, BUT, there is something there that wasn’t there before (beauty and the beast), SOME definition.
It excites me very much because I finally feel like things are happening in that department.

[/quote]

your legs look awesome!

Okay i want to post today’s leg workout so

“Heavy” leg day

Paused squats
85 x 10
95 x 10
105 x 10
115 x 10
125 x 10
130 x 10
135 x 10

1 drop set
95 x 30

Slow negative hack squat machine
25lbs per side x 12
35lbs per side x 10
40lbs per side x 10
45lbs per side x 8
50lbs per side x 6
55lbs per side x 6
60lbs per side x 5
65lbs per side x 4
1 set x 1 & 1/2 reps
25lbs per side x 10

Barbell hip thrust Every rep held at top for ass squeezy for sheezy mah neezy
65lbs x 12
115lbs x 8
135lbs x 6
145lbs x 6
155lbs x 6
170lbs x 6
3 drop sets (first drop set every rep held for a crazy long time rest of the drop sets were like sir psycho speedy crazy)
115lbs x 8
85lbs x 20
65lbs x 25

Smith machine split squats SS wide stance squats
20 lbs per side x 12leg/12
25lbs per side x 10
leg/10
30lbs per side x 8leg/8
35lbs per side x 8
leg/8

1 drop split squat 1&1/2 reps 10lbs per side x 8*leg

leg extension every rep held at top
85lbs x 8
90lbs x 8
100lbs x 8
Extended set
115lbs x 4 x 3 x 2 x 2

leg spreader 1&1/2 reps
85lbs x 4 sets of 8

seated leg curl
70lbs x 12
75lbs x 10
75lbs x 10
1 drop
55lbs x 15 + 10 partials

leg squisher
3 drops
165lbs x 6
115lbs x 6
85lbs x 8 *or some shit like that *

calf raises x something

YEAH SO very excited about everything in the whole world !!

It’s funny cause in the mornings before a leg day in the car I feel terrified. I get the same feelings inside like when i was a little girl and I was afraid to go to school cause I didn’t want to be away from my mommy. Uh, yeah, it’s called anxiety. So i feel that inside, my heart is like EEEP. But after my first rep I completly forget that I ever felt like that and my brain shuts up. I ain’t hear a G-damn peep!! 2 hours later on the streching mat it’s like UHH so what just happened. WHERE YA BEEN J?
Jj JJJ jjJJj J-UNIT
1 week until my move
I have my first DIY project planned

MAIL BOX PAINTING
I will paint it magenta with yellow flower stencils

BYE

damn that’s a lot of volume

[quote]csulli wrote:
damn that’s a lot of volume[/quote]
She puts you to shame sir!

Oh hey,

Squats
85 x 15
95 x 12
105 x 10
115 x 8
125 x 6
135 x 5
145 x 4
155 x 3
155 x 3

3 drop
115 x 8 *paused
95 x 12 *paused
85 x 30 *speedy

hack squat slow neg.
35lbs per side x 8
40lbs per side x 6
45lbs per side x 6
50lbs per side x 6
55lbs per side x 6
2 drop
35lbs per side x 8 *paused
25lbs per side x 20

barbell hip thrust
65lbs x 12
115lbs x 8
125lbs x 8
135lbs x 8
145lbs x 8
155lbs x 8
165lbs x 8
every rep held
2 drops
75lbs x 10 insane long hold + 15 speedy
65lbs x 25

smith machine split squats SS/ front squats SS/ wide stance squats
20lbs per side/20lbs per side/35lbs per side
x 12leg/8/6
x 12
leg/8/6
x 12leg/8/6
x 12
leg/8/6

Seated leg curl 60lbs x 25

leg extension every rep held
70lbs x 10
85lbs x 8
100lbs x 6
115lbs x 5 + 3 + 2 (extended set)

seated leg curl again cause the old dude finished
60lbs
x 25
x 25

leg spreader
100lbs x 4 sets of 10
3 drop
x 8/10/12 + 35 partials

leg squisher
175lbs x 6
165lbs x 6
115lbs x 8 or some shit

I think that’s all…

I got complimented on my squat form (!) wHO knew that day would ever come, where I know how to squat properly?!! My mind muscle connection is crazy sauce these days. It makes such a huge impact in all of my workouts.
The only thing I still have trouble feeling is my shoulders I think…
Get atter pitter patter.

I am officially all moved in and I couldn’t be more content with how everything looks. I have a somewhat turquoise theme thing going on to match my car (BULMA), but sometimes it’s very subtle, so you have to be really paying attention to spot the hidden bulma object.
Also, there is something Gargoyles (TVSHOW) related in almost every room. AGAIN PAY ATTENTION.
OH look, Xanatos is on top of the book case in his robot-tic gargoyle outfit ready to cause mayhem !!!
So yes, getting a tour would be an experience…
I drove to Wal-Mart the other day to get a boot mat and I realized this is the first time in my entire life I have truly felt like an adult.
It may seem like about 5 or 6 years behind schedule, but I am proud of myself anyway… Overcoming demons is no small feat, onwards and upwards etc, etc…

I just feel like maybe I am in a really good place to meet someone for realz now because The Jenn Package is put together a little bit better.
Before it was messy
Now it’s secured tightly
Yes.

BYE

Yay Jenn! :smiley:

I have a tough time getting a good feel in the shoulders as well. One of the few things where I think I can really tell it’s hitting them is just plain old lateral raises where I rotate my hands in at the top like I was pouring out a pitcher of water or something. If I do really intense sets of those I can definitely feel it in the shoulders.

Congrats on the new place!

how long do your leg days take? That would take me 2 hours. It took me a full hour in the gym to do 5 sets of 10 squats the other day…

[quote]flipcollar wrote:
how long do your leg days take? That would take me 2 hours. It took me a full hour in the gym to do 5 sets of 10 squats the other day…[/quote]

i try to make all my workouts take 2 hours, except on days when i don’t work then I add extra stuff and stay forever…
I’M IN MY HAPPY PLACE

Okay so this was leg “pump” day:

Single leg ext.
40lbs
x 20leg
x 20
leg
x 15*leg

Then i dropped weight down and held one leg while I did the other if that makes sense so
2 x 10 leg
then I did one set of super long holds
x 8
leg

Lying leg curl every rep held/squeezed
x 3 triple drops
x 6/8/8
x 8/8/8
x 8/10/13 + 60 partials

seated leg press rest pause set of hell continious tension
150lbs
x 100 reps rest/pause style
*VOMIT

ass machine ramped
x 12 + 12 partials leg
x 10 + 10 partials
leg
x 8 + 8 partials *leg
x 6 + 6 partials *leg
2 drop sets
1 x 8 *every rep held to extreme ass squeezage
1 x 15+ 15 partials

smith machine split squats SS DB squat
15lbs per side/22.5 lbs DB’s
x 20leg/25
x 20
leg/25
x 20leg/25
1 drop set with 1 and 1/2 reps x 8
leg

slow negative back squats
85lbs x 15
90lbs x 15
95lbs x 12
105lbs x 8

seated leg curl
55lbs
x 30
x 30
SS leg spreader
70lbs
x 25+ 25 partials
x 25+ 25 partials
leg squisher slow negative
100lbs x 10 + 10 normal
back to seated leg curl
55lbs
x 30
x 30
45lbs
x 12 reps held for a super long time
leg squisher slow neg.
100lbs
x 10 + 10 normal speed

stability ball thrust things
x 60
DONE
HO_LY FU

Good mixture of torture techniques up in this bitch.
I remember this episode of Fraser where he was talking to Roz when she found out she was knocked up
he said
“You don’t just love your children, you fall in love with them”
I feel that way everyday at the gym
I don’t just love it
I RE FALL IN LOVE every workout
Something happens like I get a new idea about how to make something harder or i feel a muscle working better than it has before and my heart just flutters with happiness.
:->
Also started talking to lots of peeps in the 5am gym crew
We fist bump
We fist bumped over 3 second negatives
We gather and fist bump and talk about how awesome the 5am crew is.
We da crew to beat, yo.

I don’t know what I am talking about really.
I wonder why eminem has never talked about breaking bad in any of his raps because he and I have everything in common, but he’s never mentioned the greatest tv show in the history of the world. Has he not watched it? He would like it.
BYE

Really gotta keep tabs on my heavy leg days!!!
Stronger I must become !

Squats
85lbs x 10
95 x 10
105 x 10
115 x 10
125 x 10
135 x 10
140 x 10
1 drop
95lbs x 30

Hack squat slow negatives
45lbs per side x 8
55lbs per side x 8
60lbs per side x 8
65lbs per side x 8
1 set x 1 and 1/2 reps
25lbs per side x 13

barbell hip thrust
95lbs x 8
115lbs x 6
135lbs x 6
145lbs x 6
165lbs x 6
165lbs x 6
175 lbs x 6
180lbs x 6
3 drops
145lbs x 8 *long holds for each rep *
115lbs x 6 long holds + 6 normal
95lbs x 20

smith machine split squats/smith front squats/smith wide stance squats
20lbs per side
x 12leg/10/12
25lbs per side
x 10
leg/8/10
30lbs per side
x 8*leg/6/8

Leg ext. holds
70lbs x 12
85lbs x 10
100lbs x 8
130lbs x 3 + 2 + 2 (extended set)

leg spreader 1 & 1/2 reps
85lbs
3 x 12
1 drop
55lbs x 25 + 25 partials

seated leg curl drop set
100lbs x 6
85lbs x 8
70 x 10
55 x 12
45 x 15 + 15 partials

leg squisher 100lbs x 10 slow neg + 10 norm

K legs are growing for realz
This guy comes up to me like… “Do you live here?”
Yo you live hurrr

I be like, “Naw, i wish dawg”
“Evrr’y time I come here you’re here.”
“This place is like disney land for me…”

5am crew came together for a good cause. We wanted more black D handle thingies. So we got together, discussed, and put comments in the comment box like MOAR BLACK HANDLEz
NOW! There’s a bunch of 'em

K leg day
NOV/30th/2014!!!

Paused squats

85lbs x 15
95lbs x 12
115lbs x 10
125lbs x 8
135lbs x 6
145lbs x 5
155lbs x 3
160lbs x 3

  • 3 drop sets
    125lbs x 8 *Longer pause
    95lbs x 6 long pause + 6 normal speed
    85lbs x 31 normal speed

hack squats slow negatives*
45lbs per side x 8
55lbs per side x 6
60lbs per side x 6
65lbs per side x 6
67.5 lbs YA I DID THAT x 6
2 drop sets
45lbs per side x 8 *paused at bottom
30lbs per side x 25 speedy pumpy

Barbell hip thrusts every rep held
95lbs x 10
115lbs x 10
135lbs x 10
155lbs x 10
165lbs x 10
170lbs x 10
1 drop set
95lbs x 10 ultra long holds + 10 normal

smith machine split squats/front squats/wide stance back squats
35lbs per side/25lbs per side/35lbs per side
x 6leg/6/6
30 lbs per side/22.5lbs per side/30 lbs per side
x 8
leg/8/8
25lbs per side/20lbs per side/25lbs per side
x 10*leg/10/10

split squats 1 and 1/2 reps
10lbs per side x 10*leg

leg ext. reps paused*
85lbs x 8
100lbs x 8
115lbs x 8
135lbs x 4 + 2 + 2 (extended )
LET’S GET QUAD bulgey up in this mother F8($**#$(@(#Q

Seated leg curl reps held
70lbs
3 x 12
1 drop
55lbs
x 12 + 12 partials

leg spreader ramped x 12/10/8/6/5 drop x 15+ 30 partials

leg squisher 165lbs 2 x 6

K
I have to get better at every single thing every single week for the rest of my life!
YES RATIONAL

50 cent told me something, he said, “worrying is for the weak, man up”
I use that not just in the gym now, but in everyday life.
Like scrabble games, certain moves I may want to take but worry it will set them up for a better move.
NO worrying is for the weak!
AM NOT

oh ya working on my breaking bad rap since slim shady hasn’t started yet

As soon as I get on the mic I’m like Walter White
I am the danger, cause no one is stranger
Lightly you must tread, cause all of my enemies wind up dead !
Mr. pinkman the trailer is ready, moms spaghetti


Bitches!! Delts grew :->

K I know most people don’t respect me and/or like me here, but I am deeply/truly/madly committed to my lover the gym and sometimes I really need to post my lifts cause I am trying to focus a bit more on strength right now and it’s hard to keep all 'dem numbers in my head!!

Changed routine now:
Shoulders biceps
Heavy leg day-Quad focus (squats are ramped this day)
CHest/tri’s
Back/shoulders (deadlifts this day, back focus)
Leg pump day- Squats will be intensity technique EI: slow neg, long pause, high rep etc… on this day (HAM/QUAD MIX)
Shoulder/back -Shoulder focus
Heavy leg day- hamstring focus (Volume squats and barbell hip thrusts on this day

Oh thank god all those planning ideas are out of my head now

wow that pic is big

K quad day today

Squats
85 x 15
95 x 12
115 x 10
125 x 8
135 x 6
145 x 4
155 x 3
160 x 3
165 x 2
170 x 1
170 x 1
165 x 2

4 drop
125 x 8 *paused
105 x 6 paused 6 normal
95 x 15
85 x 30

slow neg hack squat
45lbs per side x 8
50lbs per side x 8
50lbs per side x 8
55lbs per side x 8
55lbs per side x 8
25lbs per side x 1 & 1/2 reps x 10 or something I think I forget

smith machine front squats SS split squats (legs closery stance to target quads moar )
20lbs per side x 8/8leg
25lbs per side x 6/6
leg
30lbs per side x 6/6leg
35lbs per side x 6/6
leg
35lbs per side x 6/6leg
15lbs per side x 10 pause/12
leg paused

leg ext.
85lbs x 10
100lbs x 10
100lbs x 10
135lbs x 4 + 2 + 2 + 2 (extended)

um leg spreader
115lbs 4 x 12

ass machine
130lbs
2 x 8 ultra long holds

stability ball thrusts x 50

Sounds like everything is coming together well and I am very happy for you. You look great and keep up the good work.

[quote]Spock81 wrote:
wow that pic is big
[/quote]

And shows off the progress you have made.

I’m sure your progress had something to do with the Oilers wining Sunday night against the Sharks.

Well I like you ha… You create amusing posts plus you have an Ironman light switch cover. People just get bent out of shape around her sometimes, myself included.

I like you as well. I enjoy your log immensely and hope you keep it going regularly!

[quote]2busy wrote:

And shows off the progress you have made.

I’m sure your progress had something to do with the Oilers wining Sunday night against the Sharks.
[/quote]

LOL!

[quote]jbpick86 wrote:
Well I like you ha… You create amusing posts plus you have an Ironman light switch cover. People just get bent out of shape around her sometimes, myself included. [/quote]

Ha, I was wondering if anyone would notice… Comic con was very good to me this year :slight_smile:

I will say this though, T-Nation had a right to be bent out of shape. I asked for advice and received it of the highest quality and then I completely disregarded it.
It was not only foolish, but completely disrespectful, especially since I got advice from people who I admired and whose opinions mattered to me.

But I’ll admit it, I was wrong.
I was treated very poorly up until October. I mean I cannot even fathom why on earth I thought the things that were going on were okay and should be tolerated. I did not realize that it was diminishing my self esteem to such an extent… But I just kind of woke up I guess. JENN YOU BROKE MY HEART WHY ARE YOU ALLOWING THESE THINGS TO CONTINUE ?
DO U not REALIZE You are getting anxiety because you do not trust in yourself! AND WHY SHOULD U YOU do things that you know will make you feel AWFUL?!

It’s just not like that anymore. I have made some good guy friends at the gym and they are so kind and really great people and it made me realize what sort of expectations and standards I should have I suppose.

Anyway, done rambling. Sa’ll Goodman