I get tendonitis on bicep tendon on the inside of the elbow, its a real bitch…the only thing you can do is avoid the movements that aggravate it, but for people like us its a real long shot that we will actually do it. Wait actually my bicep tendonitis actually gave me reason to stop doing any direct bicep movement…FULL OF WIN!
fave back exercises…hmmmm
chest supported rows
pull ups
low cable rows
Wow! Immense progress from backpacks with books (which is still cool by the way- adapt and overcome!), to 40 pound goblet squat… to 100 pound goblet squats etc. in a 3 month period. Good work.
And your enthusiasm is infectious… keep it up! 
Hey Warrior, thought I’d stop in and see how the war is going.
Looks like you’re winning the battles.
The Goblet Squat PR is awesome.
I liked that choral song you linked to, I’m planning to add some of that to my player list.
OOOPS! Forgot to mention, My Peeps, I officially hit the 170 lb mark in weight yesterday morn. This is a major accomplishment from someone who was as skinny as this: http://bit.ly/ybWyzY
And jumped on the scale this morning and weighed in: 168.6. blank stare Sigh…
@ Matty: True that re: stubbornness. It’s in our nature. If it doesn’t kill us, it only makes us stronger. Elbow pads here I come! Hmmm…maybe I can get some then walk in the gym with a boom box playing this music (maybe a long flowing robe too…LOL):
@Mom: I tried to do the chest supported rows. The gym I go has an incline bench that is too tall for me (even at 5’9") and I end up eating bench. LOL Have you looked at the T-Nation article about back building here? What are your thoughts?: Fine Tuning the Basics: Back Training
@Bunny: Thanks for stopping by my humble log. Thank you so much. Truly all glory to God alone, Friend. I can only continue with great supporters and friends like you.
@Busy: I thought you were mad at me! I was posting in your log and wasn’t feelin’ the love. LOL Thanks for stopping in. Glad you like the epic music. If you need anymore, hit me up…I can direct you to plenty of artists.
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Today marks the start of my “stay-cation”…I have the days off until Wednesday. I feel like a kid in a candy store. Plan to go and buy supplements, final cycle workout on Friday, get the car fixed (always something…sigh), buy a new or refurb Verizon smartphone (looking at Droid Incredible although I drool when I see the Razor), spend time with the fam, and rest for one whole week before the new cycle begins.
I truly appreciate each and everyone of you and hope I can be an encouragment/cheerleader/friend to you all.
For a big back deadlifts and weighted pull ups.
Congrats on hitting 170. Weight normally fluctuates, you’ll bounce back up in a few days.
Joe, first let’s check to see if he can do regular chins. Kairiki, can you?
@ Joe: Aye, one of the trainers at Snap (whom I pick his brain frequently)…stealth lobotomy at its best! All suggest pull-ups and DLs.
@ Cav: Thanks…sigh…if my elbows and left rear deltoid are not acting up, I can go a measly three right now (unassisted or without the machine).
I love stay-cations. They don’t cost so much, you know what to expect, you get some shit done & workout/foods are not interrupted. Although I do love to travel too.
[quote]Kairiki wrote:
@ KB: Thanks so much! Lord willing, I plan to celebrate this weekend. Any plans for yourself?
[/quote]
Good for you; bdays should be celebrated and not taken for granted.
No big plans for my weekend other than KB on Sat., Girl Scout cookie booth sales, and attend a kiddie bday party. Have a good one!
Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all. ~Sam Ewing
Truth be told as I entered the Rock Pile (the gym), I did not want to do. My body was rebelling and I had no energy at all. Zilch. Nada. Goose Eggs.
I decided to show up anyway because half the victory is just showing up (thanks Cav for this reminder).
I hit the Epic Music Playlist 2 (Warm-up Tracks) and started to feel alive.
((Workout))
Warm-ups
-10 minute Shawn Philips Warm-up
-KB Swings 25lbs x 8 rps x 3 sets (with “violent hips” - smiles at KB and Lil’ Power)
Work Sets
- Zercher Squats:
Warm-up (WU): 50 x 5, 55 x 5
Work Set (WS): 85 x 5 x 5 x 5 (402)
Observation: Even if I used proper form, Mr. Lower Back was not happy. Oh well, he’ll get over it.
- Push Press:
WU: 70 x 5, 75 x 5
WS: 100 x 5 x 5 x 5 (402)
Observation: This was mentally through. Thank the Lord I finished the sets. Afterwards, I had transformed to:
- Deadlift
WU: 70 x 5, 75 x 5
WS: 100 x 5 (dropping weight during lower when I lowered to my kneecaps)
Observation: My workouts are normally 45 minutes…sigh…it slipped my mind to turn on the timer again. Then I looked at the timer later to find out I had a whopping 2 minutes to finish my workout. I threw the timer into the trash (not literally) and busted out the DLs. DLs have to be done. They are a staple just like Mom and apple pie.
Grade of workout: A-
Final Observations: This was a mentally challenging workout. I wasn’t feeling any of the music on my playlist. The only exception was this track:
This ends another cycle and another marble in the accountability jar. I will do pre-hab work tomorrow then an one week of rest before the next cycle hatches.
Randomness: At the gym, I saw a woman trainer who did 65 lbs dumbbell squats at a deficit by standing on two 25 plates. I was impressed because she was itty bitty and wasn’t afraid of heavy weights. I meant to comment her yet I didn’t.
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@Mini: Aye…I like to travel too! What places have you been?
@KB: Yes, 40 is a milestone and I plan on at least getting cheesecake (if the CFO agrees…CF0 = Chief Financial Officer = Wifey. 
Alot of times when you aint feeling a training session they end up being one of your best…nice work bro.
another lover of stay-cations. Especially when the hubby takes the kids away for the weekend camping or something…a Mom-cation! ahhhh
I checked out that article…I like all the variations and i love working my back! I just have to be careful cause I have a weak/cranky lower back that easily gets fatigued faster than anything.
@ Matty: Thanks! The will was stronger than the excuses…
@ Mom: Any time with peace and quiet is a blessing! LOL!
Good work, Kairiki! And love the Legend is Born music.
@ Cav: Thanks…epic music really sets the tone for training, doesn’t it?
Congrats on getting to 40 (youngster and the completion of another cycle of training!
Enjoy your downtime!
@Busy: Thanks! Time in the Suspended Animation Chamber (my new made up term for a week off…LOL) will be beneficial indeed.
[quote]Kairiki wrote:
@ Cav: Thanks…epic music really sets the tone for training, doesn’t it?[/quote]
Way better than the junk they pipe over the loudspeakers. Can you believe I finally joined a gym that broadcasts ads for their products on the TV screens & radio?
You’re 40? Whippersnapper. Your whole life’s ahead of you.
Hi Warriors,
Today I found out the sad news that I lost two friends who was very dear to me. We may not had agreed on everything. We fought a lot when they was around and now they are gone. Just like that. Life is so short. Truly our lives is just like a vapor that appears a little while then vanishes away.
Today was the death of my friends…Quitter and Weakness
I gave them a funeral today when I went to the gym this morning (bright 4:05 a.m.) to work on prehab exercises.
((Warm-Up))
Starting to feel alive after the Hansen Energy Pro drink and the Pure Protein bar…
Instead of my Shawn Phillips 10-minute workout, I warmed up with exercises:
- Hammer Curls 15lbs x 12 x 12 x 12 (left elbow didn’t like this at all and was grumbling)
- Triceps Dips on the Pull-up Machine: 50lbs x 12 x 12 x 12
- Reverse Lunges: 30lbs x 12 x 12 x 12
- Barbell Glute Bridge: 80lbs x 12
- Punching with Cable Machine (both sides) 50lbs x 12
((Work Set))
Playlist kicks in on MP3 player…TGUs (Turkish Get Ups) are first in order to attack my weakness first. I know I would hate life yet this must be done. So I dove in with 30 lbs.
(1 minute rest between set)
- Strong side x 5
- Weak side x 5
Weak sauce…could not keep it up in proper form…upset…drop down to 20 lbs…
- Strong side x 5
- Weak side x 5
- Weak side x 5 - Screaming in the empty gym now due to the inflow of lactic acid and smiling at the pain…similar to Jen Sinkler or Cactus Jack of wrestling fame:
Saved by this track on my MP3 player…beyond awesome…if this doesn’t light your fire, your wood is wet…
- Weak side x 5 - I think I did all five yet my inner coach told me I cheated 1 rep so before the workout is completely over, I busted out another rep to shut him up.
**Next Exercise: 1SDL (Single Leg Deadlifts)
Weight: 40 lbs.
(same protocol as above) - still incredulous that my right side of my body is my weak side considering I am right handed…God’s divine comedy never stops…sigh
Made sure to bend my right knee to keep balanced…
**Final Exercise: Chop N’ Lift
Did I ever show you this exercise? If not, you can view below…you have to laugh though at any trainer that uses the term: “Wham!” LOLOLOL!
Weight: 52 lbs (I think)
Had to burn through these because the timer was close to going off (45 minutes max). Same protocol as above. Didn’t rest on the weak side instead I persevered with 15 straight reps.
**Extra Side Order of Cheese: Heavy Shoulder DB Shrugs (50 lbs) - 20 reps.
The time was up yet I wanted to throw these in because I want traps like:
- Road Warrior Hawk
- Chris Benoit - http://bit.ly/weUtrK
Today was a good day indeed…WHAM! LOL!
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[quote]cavalier wrote:
[quote]Kairiki wrote:
@ Cav: Thanks…epic music really sets the tone for training, doesn’t it?[/quote]
Way better than the junk they pipe over the loudspeakers. Can you believe I finally joined a gym that broadcasts ads for their products on the TV screens & radio?
You’re 40? Whippersnapper. Your whole life’s ahead of you.[/quote]
@Cav: LOL…oh brother…well, at least you are not at Planet Fitness where they would label us as lunks.
And yes, I’m 40! By God’s grace, the best is yet to come!