stressful workday, didn’t get to noon cardio, stopped and did this after work
foam roll stretch 15 minutes
prowler on astro turf 90 x 40 x 10
supersetted with
battle ropes 5 x 40 sec
Happy Birthday, Youngin’
thanks all for the bday wishes
pretty ok bench type stuff today
db bench 65s/75s/85s/95s/105s/115s/125s x 12 post injury PR
rev grip bench 135/225/275 x 12, 315 x 6 post injury PR
close grips 225 x 15, 275 x 10. kinda pathetic but my tris were gassed, plus all reps were slow, deliberate, and paused. this will improve fast from here on out
face pulls 5 x 12-15
rope pressdown 5 x 12-15
rope extension 5 x 12-15
rev curl 5 x 10-12
one big giant set
another nice session. had to pull today so did the following
rack pull mid shin 135/225/31/405/495/585/675 x 3, 775 x 2 (PR) missed the third but had only planned to go up to 725. felt good so decided to go for it
gms, no belt 135/225/315/405 x 6
bent row 135/225/315 x 10
shrugs 315/405/455/495 x 12
ghr 4 x 10
v grip pulldowns 4 x 8
leg curl 4 x 10
cable abs 4 x 6-10
calves 4 x 15
treadmill hiit 8 minutes
did this early afternoon then did a bunch of work around the house. now at 7 pm the pain is beginning to set in, lol
“did this early afternoon then did a bunch of work around the house. now at 7 pm the pain is beginning to set in, lol”
Good work-My back started to tighten up just reading about that many heavy pulls, gms and rows.
25 min roll and stretch
25 min elliptical
Sorry I’m late but happy birthday Pete. See if you can’t make it to 42.
so, went and did a sleep study last night. funny they call it a sleep study cuz I didn’t sleep. find out results in a couple of weeks
went home at 5 a.m., crashed for a couple of hours, then was forced to do a company golf outing that involved drinking, cigars, and lots and lots of sun
after this decided to train at Southside, since I was in that part of town. thanks to ephedra and high heat/humidity I was sober by the time I got there
warm up: prowler push 180 x 50 yards; backward drag 180 x 50 yards
rotator circuit x 4
close grip football bar bench 135/185/225/275 x 8. The Elite FTS football bar is pretty challenging for me, wants to tilt all over the place. Since my my shoulder was feeling rough from wierd sleeping + something like golfing called it quits there
rolling tris with mini around back 50s/60s/70s/80s/90s/100s x 8, tri strength coming back
pressdowns 4 x 15
cable rear delts 4 x 15
laterals 20s/25s/30s/35s/40s/45s x 10, 20 sec rest between sets
hammer curls 50s x 8. 70s x 8, then drop set 90s,80s,70s,60s x 6
cable curls 4 x 12-15
prowler 90 x 50 x 6
done, long night, long sunny day
30 minutes stepper. call it active recovery
lower stuff
hang leg raise 4 x 10
ssb box squat bar x 10, 135 x 5, 135 + 60 chains x 3, 135 + 120 chains x 3, 225/315/405/495 + 120 in chains x 3
leg press 600 x 30
rev hyper 4 x 8
decline sit 4 x 8
done.
prowler 90lb x 40yrd x 12
elliptical 30 min
More bench progress
rotator circuit x 4
pullaparts 100 reps
close grip bench bar/95/135/185/225/275 x 10, 315 x 6
pinky on ring 5 x 10 w/225
dips 3 x 10
db bench 100s x 8, 125s x 8, 75s x 25
rope down/ext/rope hammer curl 4 x 15 each
alt cable curl 5 x 10-15
face pulls 5 x 12
commercial gym lower
roll, stretch
deficit deads 155 x 6, 245/335/415/505/595/605 x 3, small PR
GMS sans belt 135/225/315/405 x 8
ghetto tbar 3pl/4pl/5pl/6pl x 10, 7 pl x 6
cable abs 4 x 6-10
calves 4 x 10-15
treadmill hiit 10 min
DE Upper
gently getting myself back to the training I like
Cressey rotator circuit x 3
pullaparts 3 x 20
ext rotations 3 x 20
DE bench 8 x 3 @ 185 straight weight, 20-30 seconds rest between sets, concentrating on set up more than speed right now
JM presses 185/225/275 x 8, 325 x 5, x 6. Just could not get stable on bench at commercial gym. Noticing that anytime I get above 300 I am wobbly
v grip pulldowns 5 x 8
face pulls 4 x 10
s/s/
dips 4 x 10
ez curls 5 x 10
straight bar pushdowns 5 x 20
laterals 5 x 10, light (30lb)
prowler on atroturf 90lb x 40yrd x 10
good pump, good sweat, good technique work
Good to see you getting back into it and that rehab is going well.
So, have you been using carb back loading? If so, how strictly have you followed the protocols? I’m curious how it works for a guy who moves real weight and how you are implementing it; the result you are getting; etc.
[quote]jjackkrash wrote:
Good to see you getting back into it and that rehab is going well.
So, have you been using carb back loading? If so, how strictly have you followed the protocols? I’m curious how it works for a guy who moves real weight and how you are implementing it; the result you are getting; etc. [/quote]
I am doing CBL, not as strictly so far as I would like but am seeing progress, i.e. tighter in the middle, strength seems to be improving, etc. Two of the biggest hurdles so far is a) changing the way we shop. for instance last night after training dinner was salmon and rice. Of course the wife, from years of habit, got a brown rice mix. Best results for CBL would be a white rice, or something high glycemic that will be in and out of your system faster.
b) days when I train pretty late, i.e. squat day, which starts at 6 p.m. I feel pretty drained at this point and it is hard to muster with no carbs. Trying to have a waxy maize/whey shake right when I get started, did that last week and it seemed to help.
I listened to a podcast with Kiefer and John Meadows last night, and Kiefer said one of the problems with the diet is that its “easy to fuck up” or words to that effect. That said, according the Meadows, he got down to 3.2% for his last show using mostly carb-back-loading principles for his diet.
Meadows also commented that he didn’t run one minute of cardio, didn’t use dieretics to drain water for the show, and also didn’t have to “suffer” in the same way he used to before he really understood how carbs work. I think he said he was in the 220s at 5’7" at that BF%.
[quote]jjackkrash wrote:
I listened to a podcast with Kiefer and John Meadows last night, and Kiefer said one of the problems with the diet is that its “easy to fuck up” or words to that effect. That said, according the Meadows, he got down to 3.2% for his last show using mostly carb-back-loading principles for his diet.
Meadows also commented that he didn’t run one minute of cardio, didn’t use dieretics to drain water for the show, and also didn’t have to “suffer” in the same way he used to before he really understood how carbs work. I think he said he was in the 220s at 5’7" at that BF%.
[/quote]
Did Meadows elaborate on his choice(s) of carbs by any chance?
And what are the easiest factors to fuck up on this type of diet according to Kiefer? Tia.
^^^ I don’t want to muck up Pete’s log too much, so I’ll post a link in mine. Also, Keifer’s comment may have been in the Q&A podcast, I listened to them both last night so they may have run together in my head.