Injury Free2Be

Training Training Logs
41

4-24-09

Week 1 Coan/Phillipi 10 Week DL Routine

DL 135x8, 225x4, 235x2 long hold at top slow neg. double lynx grips for extra forearm work…very easy

speed dl 8x3@195 very easy

circuits x3
1 leg dl x8 2 60lb db’s 90 seconds

1 armed row x8 60lb’s 90 seconds

Underhand lat x8 pulldown 165, 150, 135 90 seconds

1 leg gm x8 135lbs no good, bar good, bar good 90 seconds

double lynx on first set, 1 on 2nd and 3rd set

Circuit was fucking crazy hard even with light weight

Biceps Thick EZ bar preacher mechanical drop sets

12/8/4/ 10’s (nauseous) no lynx
5/2/2 15’s (swallowing bile) lynx

Almost lost my cookies at the end there, that is a good sign of hard work.

42

[quote]Free2Be wrote:
ouroboro_s wrote:
Free2Be wrote:
ouroboro_s wrote:
pushmepullme wrote:
Free2Be wrote:
We’ll see, I’m looking forward to putting some meat back on my back, glutes and hams.

We’re looking forward to this too.

And by seeing this, Ms. pmpm means pictures. Thx :slight_smile:

I’ll add pics onto my profile so that only my “friends” especially those who call my pussy can see them.

Thanks. I know we’ll all appreciate it. Don’t be shy about nudity.

It sounds like life there is a bit tedious and wearing. It’s got to be hard on you mostly just working and existing for an undetermined length of time. If it’s for a finite amount of time, just about anything is tolerable. However, when it’s open ended it must get you down. At least I know it would for me.

Pics posted from pics early in the month. No nudity unless you count shirtless, maybe after another month…we’ll see.

You seem to have some insight into human psychi…I think after a time one becomes numb to it most of the time. I have days when I just want to get on a plane and go to Thailand or S. America…and I could, but I don’t, I figure that real toughness is doing what you don’t want to do day after day until it is time to do what you do want to do.[/quote]

Great pictures. I love the tattoos.

43

[quote]ouroboro_s wrote:
Free2Be wrote:
ouroboro_s wrote:
Free2Be wrote:
ouroboro_s wrote:
pushmepullme wrote:
Free2Be wrote:
We’ll see, I’m looking forward to putting some meat back on my back, glutes and hams.

We’re looking forward to this too.

And by seeing this, Ms. pmpm means pictures. Thx :slight_smile:

I’ll add pics onto my profile so that only my “friends” especially those who call my pussy can see them.

Thanks. I know we’ll all appreciate it. Don’t be shy about nudity.

It sounds like life there is a bit tedious and wearing. It’s got to be hard on you mostly just working and existing for an undetermined length of time. If it’s for a finite amount of time, just about anything is tolerable. However, when it’s open ended it must get you down. At least I know it would for me.

Pics posted from pics early in the month. No nudity unless you count shirtless, maybe after another month…we’ll see.

You seem to have some insight into human psychi…I think after a time one becomes numb to it most of the time. I have days when I just want to get on a plane and go to Thailand or S. America…and I could, but I don’t, I figure that real toughness is doing what you don’t want to do day after day until it is time to do what you do want to do.

Great pictures. I love the tattoos.[/quote]

Thank you! The check is in the mail! :wink:

44

I did the Coan/Phillipi DL Cycle about 2 months ago. The cycle added 30 LBS to my Deadlift Max. It is written in detail on my Log

45

Hey Free2Be - I see you gathered quite a crew to keep you in line.

Props to you for getting the training going under the most adverse conditions!

46

[quote]gplowman90 wrote:
I did the Coan/Phillipi DL Cycle about 2 months ago. The cycle added 30 LBS to my Deadlift Max. It is written in detail on my Log [/quote]

gplowman,

Thanks for stopping by, I’ll check that out.

I’m only using the template. I think my deadlift is probably around 350 or so right now. I want to deadlift once a week because it adds mass to my frame the quickest, but I want to really focus on my squat so I adjusted the numbers for a much lower deadlift max. The circuit kicked my ass, I forgot to rest 2-3 minutes between cycles of the circuit.

I think I’ll actually go for a real cycle, meaning actually use it to increase my dl after this 10 week cycle.

soldog

Thanks buddy, not really that bad, the boredom, the food and the roommates are the worst of it. Sounds like we might be kicking things off with Pakistan and I’m right at the border so the conditions may change soon.

Thanks for stopping by. I check out your log from time to time.

47

[quote]Free2Be wrote:
The circuit kicked my ass, I forgot to rest 2-3 minutes between cycles of the circuit.
[/quote]

You are really onto something with this! I think you want to continue to get the circuit done as quickly as you can. I would time this part of your workout. This is a good way to increase density which is an important variable in developing strength that is under-utilized. If you can do the same amount of work in a shorter period of time you will get stronger. And you have plenty of room to work on the squat. Real nice set-up, all the best with it.

48

[quote]mrodock wrote:
Free2Be wrote:
The circuit kicked my ass, I forgot to rest 2-3 minutes between cycles of the circuit.

You are really onto something with this! I think you want to continue to get the circuit done as quickly as you can. I would time this part of your workout. This is a good way to increase density which is an important variable in developing strength that is under-utilized. If you can do the same amount of work in a shorter period of time you will get stronger. And you have plenty of room to work on the squat. Real nice set-up, all the best with it.[/quote]

More like I fell into something. haha I think you are right. I’m already increasing DL frequency for muscle gain and this is increasing volume weekly so your suggestion would work to increase volume in a shorter time period. I like that, I’ve used that method in the past with some good results. Thank you for the suggestion.

I’m going to throw some goals out there only for focus reasons…

Short Term Goals: Add lean mass while staying healthy and increasing my ME lifting numbers. Won’t get more specific than that.

Long Term Goals: 250lbs 10% body fat, 500lb deadlift, 405 squat, 275 cleanx1 and push-pressx5

The more body weight I gain the better, I feel that my strength is only limited by lean mass and if I can get to 275lbs (relatively lean) then I’d expect much more in my lifting numbers.

EDIT: Woke up this morning with my entire back and hamstrings sore. Some of the circuit exercises I never do. Not a fan of GM’s, I changed those and the rdl’s to the single leg variety. I never do rev grip lat pull downs. Seems I’ll get a lot out of the two new exercises. The lynx grips are really giving my forearms a new stimulus as they are sore again this week. That makes me happy, I like a strong grip and big forearms.

49

[quote]Free2Be wrote:
4-24-09

Week 1 Coan/Phillipi 10 Week DL Routine

DL 135x8, 225x4, 235x2 long hold at top slow neg. double lynx grips for extra forearm work…very easy

speed dl 8x3@195 very easy

circuits x3
1 leg dl x8 2 60lb db’s 90 seconds

1 armed row x8 60lb’s 90 seconds

Underhand lat x8 pulldown 165, 150, 135 90 seconds

1 leg gm x8 135lbs no good, bar good, bar good 90 seconds

double lynx on first set, 1 on 2nd and 3rd set

Circuit was fucking crazy hard even with light weight

Biceps Thick EZ bar preacher mechanical drop sets

12/8/4/ 10’s (nauseous) no lynx
5/2/2 15’s (swallowing bile) lynx

Almost lost my cookies at the end there, that is a good sign of hard work.[/quote]

Looks tough bro–Good job

50

I’ve found the low back soreness goes away after you do good mornings for a little while, provided you keep a tight arch and make sure your butt moves behind you a few inches.

51

Alpha

Thanks man, nothing like your training. I remember a time when I could train like that on a consistent basis. It ended up hurting my joints, be careful there may be a cost to using those weights with full body training.

mrodock

The low back soreness doesn’t bother me. I have a leg discrepancy issue and the low back pain I get is of the unhealthy type and I go around that when doing unilateral work which is why I do so much of it.

52

4-26-09

Walk 10 min. mobility stretching

Incline Flared elbows
Barx20, 135x5, 135x5, 155x5 easy all warmups paused with two lynx grips

175x4 pause 1-3 4 was touch and go 1 lynx remaining sets
175x4, 4, 4, 4 no pause

115x10 no lynx

Shoulders fried at this point

Flat DB elbows and hands neutral
30’s x some, 45’s x some
rest 2 minutes

55’s x10, 7 I’ve fallen a long long way on bench…actually all my lifts really…

Lateral pitcher raise slow only working range of motion

5lbs x16, 10lbs x10, 15lbs x10

drop set 15lbs, 10lbs, 5lbs 6/4/4
superset back fly drop set
10/10/10

Bench for tris mechanical drop set narrow, med, normal

135x10/2/2 2lynx
135x6/1/1 1lynx
135x3/1/1 0lynx

DB tri ext all 2 lynx
15lbs db’s x12, 12, 12

Machine row’s 60 second’s rest
160x10
160x10
115x10, 10, 10

Huge pump, worked hard, need more strength and mass…it’ll come.

SF guys in the gym today two trying to snatch, one big big guy with 75lbs doing decent form another athletic guy with 75lbs falling all over the place…I tried to offer help…I could see he didn’t want it…I walked away.

It is obvious to me that cross fit has invaded the Army SF and the Blackwater guys. The look much leaner and not as strong and big as they used to be. I was close to one group and they were real big and real fucking strong. The sgt major and the commander were both using steroids. They don’t get tested as SF and I can understand why. Good guys all of them…usually.

It is funny when I was 250+lbs they used to ask me to train with them ask me advice and now that I’m little and weaker they don’t. Makes sense, but in my mind I’m the same guy.

53

[quote]Free2Be wrote:
Alpha

Thanks man, nothing like your training. I remember a time when I could train like that on a consistent basis. It ended up hurting my joints, be careful there may be a cost to using those weights with full body training.

Yeah i know man–I can only do workouts like this for a short time now before having to cycle back to lighter weight/higher rep stuff…even now my joints are hurting some.

I really enjoy your log though and hope you keep it going…and thanks for the advice bro.

54

[quote]Alpha wrote:
Free2Be wrote:
Alpha

Thanks man, nothing like your training. I remember a time when I could train like that on a consistent basis. It ended up hurting my joints, be careful there may be a cost to using those weights with full body training.

Yeah i know man–I can only do workouts like this for a short time now before having to cycle back to lighter weight/higher rep stuff…even now my joints are hurting some.

I really enjoy your log though and hope you keep it going…and thanks for the advice bro.

[/quote]
Ha ha ha
I was convinced once that splits were from the devil, but no more. In fact, the only old time OLY guys who can still walk trained three times a week and walked a lot.

I’m glad some folks enjoy it, I like writing it. The numbers I post are embarrassing but that in it’s self is motivating, not that I struggle for motivation. I can be over motivated most of the time. It is hard to stay out of the gym.

Old PB’s are:
485 conventional from the floor dead
365x6 bench
Clean and Press 265
405x3x1 squats

all gym lifts

55

4-27-09

Walked this morning while my office was used as a conference room. 10 minutes at the most, leisurely.

Treadmill for 45minutes. Stretched. Nothing big here, just trying to work the soreness out. Legs were very sore, upper back really sore, chest a bit sore. This is usually when I pull a muscle in my neck or traps so the planned two days off will be good.

Got a hair cut and paid for a 5 minute massage where the massage upper back, neck and head. It is the most touch I get from a woman here. It also felt great.

Tomorrow more walking and stretching, Wednesday Squats!

Starting to look a bit better, starting to add some weight. Been eating a shit load of Metabolic Drive bars, I love the chocolate ones. Drinking a few shakes and always a post training shake. Lots of meat and veggies.

56

4-29-09

10 minute walk, mobility

Squat barx15, 135x5, 185x5, 225x3, 245x2
275x3x3

Last rep of last set was a bit of a grind.

Reverse Lunges off an inch higher box than last week.
x15, x15 I though I was going to passout here.
right leg slightly weaker

Fitness ball 1 leg curls x6, x5 pussed out on the second set

1 leg extension drop set
70x6, 55x4, 40x4, 25x4, 10x4

pulldowns
105x15, 15

I used Surge Workout Fuel today, I don’t know if it helped, I’ll tell you Wednesday or Friday. I think it might have, but I am a skeptic.

Hot as a Jamie Eason’s ass today.

57

[quote]Free2Be wrote:
I used Surge Workout Fuel today, I don’t know if it helped, I’ll tell you Wednesday or Friday. I think it might have, but I am a skeptic.

Hot as a Jamie Eason’s ass today.
[/quote]

That’s pretty damn HOT!

58

[quote]Free2Be wrote:

mrodock

The low back soreness doesn’t bother me. I have a leg discrepancy issue and the low back pain I get is of the unhealthy type and I go around that when doing unilateral work which is why I do so much of it.[/quote]

Oh, sorry about that! Do you have a leg length difference? If so, have you gotten it measured in relation to the pelvis to ensure that it isn’t your pelvis that is uneven?

59

[quote]mrodock wrote:
Free2Be wrote:

mrodock

The low back soreness doesn’t bother me. I have a leg discrepancy issue and the low back pain I get is of the unhealthy type and I go around that when doing unilateral work which is why I do so much of it.

Oh, sorry about that! Do you have a leg length difference? If so, have you gotten it measured in relation to the pelvis to ensure that it isn’t your pelvis that is uneven?[/quote]

Not the pelvis.

It is the Tib/Fib, from a broken leg. It is easy to tell the difference. Don’t be sorry, I like that people have input, it helps me think.

ddot,

You are telling me! :slight_smile:

60

Ahhh broken leg, I don’t recommend those!