sorry to hear about the foot and elbow bro, but at least you know what is going on and have a plan of how to move past it.
You’ll be back and breaking your old PR’s in no time bro
Alpha- yeah, it is pretty much a bummer. I was making some of the best progress of my life and then had these minor setbacks. It’s cool though. The antibiotics are kicking in and the infection is disappearing quickly. I was even able to get in a good session today w/ some PR’s and do it relatively pain free.
Only on the curling movements did I feel a slight tweak, but nothing that couldn’t be dealt with. I am even planning on mixing in some light deads and front squats this week to start easing the foot back into it. Thanks for stopping by, man. Your input is always appreciated.
6/30
BB Bench - 205 x 8 (+2)
Incline DB Curl - 40 x 8
Incline Hammer Press - 180 x 8
BB Curl - 100 x 6 (-2…fuck!)
DB Press - 70 x 11
Hammer curl - 50 x 8 (+2)
All in all a good session. I felt good during but after a light day on Friday due to pain and then 3 days off I felt fatigued early. Strength was good, but stamina suffered. Also, it is about 35 minutes post workout right now and I am feeling a little bit ill. Nothing major, just assuming the Bactrim (antibiotic) does not mix well with the workout.
I will be on vacation (at the lake) next week in Arkansas and so there is no other option but to hit it hard this week.
BB Row - 185 x 11, 205 x 5
1 arm db row - 85 x 9, 165 x 14
Ab circuit
Deads - 275 x 1,1,1
It felt really good to work some light deads back in to the program and the foot gave me no problems at all. In fact, by the time for Deads the hardest part was the sick and dizzy feeling I had. That is two days in a row and convinces me that the antibiotics don’t go well w/ the hard workouts. No worries though. Keep pushing forward as always.
S. DB Mil - 60 x 8
CGBP - 185 x 7
Dips - 12, 10
Reverse lat raise - 15 x 9,7
Tricep Pressdown - 50 x 10, 10
7/3
BB Shrugs - 275 x 9, 6
Face Pulls - 140 x 10,10
Leg Curls - 200 x 8
SLDL - 225 x 7
Front Squat - 135 x 5,5,5,
I’ll be vacationing for the next week. I am happy with the way things are going and don’t feel ready for a break, so I will be finding a gym 2-3x while I am down there. Howebever, I will not have access to a computer to log the workouts. I am thinking about taking the opportunity to test some true 1 RMs. When I return I am going to really push my limits and begin running the OTS Big Beyond Belief program. Looks challenging, structured, and sound in principle. I will be running it for at least 12 weeks and probably much longer if I enjoy it.
Back from vacation and back in the gym tomorrow. Chomping at the bit.
First day on Big Beyond Belief and it felt great. I managed to get to the gym twice for some half-assed sessions while on vacation, but today was my first intense session in a week. Also, this firts day of high-rep stuff is much different than anything I have ever done and created a much different burning feeling than I am used to. Looking forward to the next 12-18 weeks on this program.
T-Bars - 90 x 15, 100 x 15, 100 x 15
BB Bench - 135 x 15, 135 x 15, 135 x 11
Incline DB Curl - 30 x 11, 25 x 13, 25 x 10
Hammer Calf Raise - 90 x 20, 115 x 18, 140 x 20
All done w/ stop watch timed 120 seconds between sets. The 3rd set of BB bench was brutally painful. It is hard to compare to previous sessions because of the higher rep, more sets, and timed rest periods, but all in all it felt fantastic to be back hitting it hard.
Hammer Strength Shoulder Press - 140 x 15, 140 x 12, 120 x 9 (Not sure what happened here, but the rest periods and high reps seem to have had a bigger impact on shoulders than anything else so far and next week I add a set and drop rest to 90 seconds!)
CGBP - 95 x 15, 105 x 15, 105 x 15 … went too light here, but first week on BBB template and I am still figuring out where I should be relative to sets and reps.
Leg Press - 360 x 15, 15, 15… This felt about right
Reverse Crunch - 15, 15, 13
Last day of this week on 13-15 rep sets. Tomorrow we’ll keep 120 seconds rest, but drop reps to 10-12… still doing 3 sets.
Edit: Forgot to mention that I forced myself to do 20 minutes of high incline walking on the treadmill today. Baby steps for me with the cardio. I fucking hate it with a passion, but I know I need it to get where I want to be, so I’ll do it regardless.
I am just in the first ramp week of BBB and I can already feel the increased volume and shorter rest periods. I am loving it, but am a little worried for my life during the third week. Ha!
Hammer incline press - 160 x 12, 11, 7 (My last sets seem to fall off really quickly. Conditioning must blow.)
1 arm db row - 70 x 12, 10; 65 x 8
Alternating DB curls - 35 x 10; 30 x 10; 25 x 10
Hammer Calf Raise - 160 x 10, 10, 10
20 minutes of steep incline walking on the treadmill. Two days in a row with the cardio! Go me.
DAY 4 - BBB
S. DB Mil - 50 x 12, 10; 45 x 11
Dips - BW plus 25 x 12, 9; BW x 9
Rack Deads - 225 x 12, 12, 8
Weighted crunches - 12,12,12
7/16
Felt a little better today.
T-Bars - 135 x 10, 10, 10
BB Bench - 185 x 8; 175 x 6; 155 x 8
Incline DB Curl - 30 x 10, 10 10
Hammer Calf Raise - 160 x 10, 10, 10
7/17
Hammer Strength Shoulder Press - 180 x 10, 7; 160 x 7
CGBP - 145 x 8,7 ; 115 x 7
Front Squat - 145 x 9,5; 115 x 7
Reverse Crunch - 10, 10, 10
End of the first ramp week and I am feeling better now than in the middle of the week. Hopefully, my body is just getting comfortable w/ the low carbs.
7/17
Hammer Strength Shoulder Press - 180 x 10, 7; 160 x 7
CGBP - 145 x 8,7 ; 115 x 7
Front Squat - 145 x 9,5; 115 x 7
Reverse Crunch - 10, 10, 10
End of the first ramp week and I am feeling better now than in the middle of the week. Hopefully, my body is just getting comfortable w/ the low carbs.
Currently 230 lbs… around 20 % BF. I have never posted pics on this website before, but I am holding myself accountable by making an open declaration of posting pics on November 15, 2009… at which point and time I will weigh 250 lbs and still be around 20 % BF. I have a long way to go and know that I will not look “good” by this time, but I hope to make substantial improvements between now and then. Someone please (I have a bad memors 
call me out on this date.
Oh. My. God. I love this program, but I think it is going to kill me. Too early to know about results, but I am enjoying it. The increased volume is feeding my desire for the endorphine rush. Also, it has taught me a lesson about how bad my conditioning is.
Day 1, Week 2, Ramp 1
T-Bars - 115 x 15, 15, 11; 100 x 10
BB Bench - 145 x 15, 10; 135 x 9, 115 x 11
Incline DB Curl - 30 x 13; 25 x 11; 20 x 11,11
Hammer Calf Raise - 140 x 15, 15, 13, 13
[quote]GuerillaZen wrote:
Currently 230 lbs… around 20 % BF. I have never posted pics on this website before, but I am holding myself accountable by making an open declaration of posting pics on November 15, 2009… at which point and time I will weigh 250 lbs and still be around 20 % BF. I have a long way to go and know that I will not look “good” by this time, but I hope to make substantial improvements between now and then. Someone please (I have a bad memors call me out on this date.[/quote]
Just out of curiosity, how tall are you? Keep at it, man. Good to hear you’re enjoying the current spit you’re on, I think that’s one of the most important things of working out.
Who’s going to make progress when they dread going into the weightroom? (Admittedly, Widowmakers give me this feeling every session, lol.)
Marked in my notes on my cell phone. You will be called out. XD
EDIT: Nevermind. Should have looked at your stats first. “Post and then think” strikes again.
[quote]SSC wrote:
Just out of curiosity, how tall are you? Keep at it, man. Good to hear you’re enjoying the current spit you’re on, I think that’s one of the most important things of working out.
Who’s going to make progress when they dread going into the weightroom? (Admittedly, Widowmakers give me this feeling every session, lol.)
Marked in my notes on my cell phone. You will be called out. XD
EDIT: Nevermind. Should have looked at your stats first. “Post and then think” strikes again.[/quote]
Thanks. I love being in the gym and BBB is allowing me to be there 6x a week instead of 4. The short rest periods are a bitch. Also, there are a lot of work sets. But it is fun and different. Also, appreciate the help on the callout. Hopefully I can still make good progress, but I don’t expect to be super jacked by then.
Week 2, Ramp 1, Day 2… 90 sec rest, 4 sets
Hammer Strength Shoulder - 145 x 15, 12… 125 x 10, 9
CGBP - 115 x 15, 12 ; 95 x 15, 13
Leg Press - 450 x 15, 15, 13; 360 x 15 (I wanted to crawl out of the gym. I really had to gut through the last set.)
Reverse Crunch - 15, 15, 15, 15
I feel like this was one of my better sessions. I was able to dig a little deeper and push harder. Felt great.
Ramp 1, Week 2, Day 3
4 sets, 10-12 reps, 90 seconds rest
Hammer Strength Incline Press - 180 x 12, 8 ; 160 x 8, 7
1 arm DB rows - 75 x 12; 70 x 12, 9; 65 x 9
Alternating DB Curl - 35 x 12; 30 x 12,10; 25 x 12
Hammer Calf Raise - 180 x 11,10; 135 x 12, 12
Next week is gonna be a bitch. Bring on supergrowth in a week and a half.
Ramp 1, week 2, day 4
S. DB. Mil - 55 x 10; 50 x 7; 45 x 11, 8
Dips - plus 25 X 12, 10; bw x 12,12
rack deads - 225 x 12, 12, 12, 10 (holy crapolla)
Weighted crunch - 12 (4)