I took a day off today and will hit the gym on monday…
today I had a refeed
several eggs, coffee some english muffins
a shake hemp protein +honey
a bunch of dates and quart of greek yogurt
another shake
salmon and spincach
an enourmouse black bean rice and cheese burrito…
I dont think Im done yet
I also ate a bunch of cookies
like a gallon of water.
and two apples.
I was hungry today…
kmc
[quote]kmcnyc wrote:
I have a very very strong distrust for people who do not drink coffee so I can sympathize.
kmc
[/quote]
I have never drank coffee, other than to taste it. I don’t really drink anything hot. Maybe that’s why I don’t have any friends and I thought it was because I was an asshole;) Thanks now I feel much better!
Steamline I don’t want to think of you on caffeine.
KMC, I guess you were hungry! Thats enough for a family of four. Great work. Eat something fattening for me.
[quote]kmcnyc wrote:
I took a day off today and will hit the gym on monday…
today I had a refeed
several eggs, coffee some english muffins
a shake hemp protein +honey
a bunch of dates and quart of greek yogurt
another shake
salmon and spincach
an enourmouse black bean rice and cheese burrito…
I dont think Im done yet
I also ate a bunch of cookies
like a gallon of water.
and two apples.
I was hungry today…
kmc
[/quote]
WOW!Inspired me to start cooking breakfast bro.Have a great day.
thanks people…
I was hungry, this is was spread out over a few hours not one meal although I felt like it.
I think I agree with ecco Streamline probably doesnt need to be on coffee.
kmc
go to the gym earlier today.
Its strange my grip is so much better at evening or past say 4 or 5 pm.
I guess it depends on what I eat.
pull and back stuff
I got stuck talking to one of the trainers during my warm up mobility type thing
really nice guy, he had got a new book by cosgrove and wanted to talk about it.
but I did not get loose or warm enough
and felt it.
3.9.09
Foam Mobility
20 minute conversation with trainer type WTF?
deadlift (conventional)
135x5,225x5,315x5,405x1+1+1
Rack pulls off platforms bar at base of knee
405x5,455x3,455x3,475x1,475x1,1,1
barbell row pendaly
225x3 225x3 185x 3,185x3 these killed my bicep tendonitis
so I switched it to this
A1 snatch grip high pull
185x2
B1 BO row palms up
185x3
5 sets
BO db row
100x12,100x15
ytwl 2x
some other shoulder junk
Abs
hanging leg raises feet to face/bar
20,15
corkscrew a wood chop with plate
25 x 2 sets r, l x10
then I got smart and foam rolled again.
hah
and I swam for 15 minutes
thanks for looking
kmc
wow, you can almost forgive a trainer type if he reads Cosgrove.
When you do the high pull, do you catch it on the way down and do a hanging high pull, or let it drop to the floor? Ive read that these are great for the upper back, but I havent tried them yet…
ol
The trainer is an ok guy he is 25 and wants to be a bodybuilder but does his homework.
He reads/researches allot and does decent with his client types.
I do them snatch grip off the floor pull
with extension to maybe chest high
I think I saw them with the dynamic rows
somewhere in college and liked them
on their own they are awesome
like this (not me)
kmc
Nice pulling KMC
Thanks Joe!
bench today,last week the weights felt light,
today not so much.
3.10.09
foam , mobility
ytwl 2x shoulder dislocates,
other shoulder junk
pushups 2x25 plyo pushups a bunch
BB flat bench
bar x10, 135x10,185x5,205x5, 225x2,225x3,225x3, 245x1 225x2
DB flat bench
80x5,90x3,90x3 90x2x5 sets
A1 tate press
40 x 4x8
A2 preacher curls*
60 x 4x8
B1 alt db curls*
30x2x8,40 x2x8
B2 rolling db tricep ext
50 4x8
preachers felt good on the tendonitis woo!
face pulls x3
abs
palloff press,
hanging leg raise feet to face
3x10
plyo pushups a bunch
thats about it bench is so boring to me.
I usually try to mix it up with rows, but I rowed yesterday.
I really think I need to move on to just db
bench stuff, the full ROM barbell just is painful
thanks for looking
kmc
[quote]kmcnyc wrote:
other shoulder junk[/quote]
Ha! Love your formal verbiage! 
Cappy
[quote]kmcnyc wrote:
Thanks Joe!
bench today,last week the weights felt light,
today not so much.
3.10.09
foam , mobility
ytwl 2x shoulder dislocates,
other shoulder junk
pushups 2x25 plyo pushups a bunch
BB flat bench
bar x10, 135x10,185x5,205x5, 225x2,225x3,225x3, 245x1 225x2
DB flat bench
80x5,90x3,90x3 90x2x5 sets
A1 tate press
40 x 4x8
A2 preacher curls*
60 x 4x8
B1 alt db curls*
30x2x8,40 x2x8
B2 rolling db tricep ext
50 4x8
preachers felt good on the tendonitis woo!
face pulls x3
abs
palloff press,
hanging leg raise feet to face
3x10
plyo pushups a bunch
thats about it bench is so boring to me.
I usually try to mix it up with rows, but I rowed yesterday.
I really think I need to move on to just db
bench stuff, the full ROM barbell just is painful
thanks for looking
kmc[/quote]
If you’re not benching for competition, there’s no overriding reason to do full range. Floor presses with dbs are great fun and develop the chest and pressing strength as well as regular bench. Easier on the shoulders too.
I thought saying rehab junk is better
than writing a book… but really I am trying not to curse
Skid I looked in my logbook and realized this week I should have done dips/floor presses
instead.
But really I should stick to db’s and other stuff and drop bench for standing military.
I do enjoy the db floor press.
the funny thing Is I never really trained the bench- so I always want to give it a chance.
kmc
For me bench has been a lot of trouble. I suck at it, don’t like it much, but P/L comps aren’t going to change the lifts anytime soon.
If I could get away with it I’d probably just do deadlifts/zerchers, front squats and overhead presses. Well, dips.
They’re functional, you know.
So true.
the funny thing today is the trainer whom I mentioned yesterday today was giving me a hand off- and after the set he smiled and said he felt barbell bench was overrated.
He said he hasn’t done any in a year hit his goal of 315, and stopped, strictly DB maybe incline BB but no flat bench…
really I want to relearn the O-lifts.
and skip out on bb bench. and replace it with dips, handstand pushups, and OH press.
hmmm
Bench is overrated and I feel keeps many lifters (myself) away from the functional exercises. But I still like to bench.
I needed a bucket today.
and a set of pampers.
3.12.09
lower.
foam rolling mobility a ton.
ytwl 2x dislocates a bunch of hip stuff.
OH squat
95x10, 95 x19
1 rep shy wtf.
back squats ATG**
135x10,185x16 225x14 **
then I sat down for like 10 minutes.
I felt like nap time in kindergarten.
I regrouped and did some other stuff
RDL standing on 45 plates
135x5,225x5,275x5,275x5,315x5
A1 bulgarian split pairs of db’s
60x6,70x5,70x5 70x5
A2 Natural GHR
6,7,5,6
then I swam for 15 minutes.
** Ok on the 185 they felt fine but something in my right hip didn’t feel good
I wanted 20 on these but figured it would be more fun on 225. I was not really so wobbly on these.
on the 225 I def felt wobbly my right hip
felt like ass. and my right hand opened a few times - this used to happen one of the reasons I do more front squats.
I wanted 20. but really would have needed the bucket.
I just feel so de-conditioned on squats.
now I just feel like de-conditioned ass.
I am doing these off of a bench with a long walk out. ( more suck)
I weighed in at a massive 174 today before the swim… that might be part of the problem
kmc
I truely admire the volume you are capable of performing esp. after a demanding physical day job!
thanks… I appreciate it.
I had a light day at work or I would have done something else entirely. And believe me when I say I am feeling every rep right now and probably will all weekend.
kmc
I forgot to add i did some abs yesterday too.
hanging leg raise 3x12 and some twisting type crap.
I can feel I am going to be in recovery all weekend.
not so much the quads as the hams and glutes
and for some reason calves.
ATG squats always make my calves work hard,
I wonder if that is a flexibility thing.
any I am going to stagger through today.
kmc