Killin it in the gym…Yohimbe gets my supp of the year award!
Hit chest on monday, 60lbs db flys, 6 perfect reps… felt fucking awesome!.. alot of push-ups and pull-ups yesterday because I could not get to the gym.
Back tonight. I won’t be posting all my workouts, just randoms because I am trying new shit. New pics and vids to come.
My little tid bits: If I could hit on a few things, one would be the whole auto regulation therory. I have subscribed to it fully and loving it. I feel great and I am progressing nicely. Doing some kind of work everyday but not grinding anything so I am not dead for the next day. So listen to your body. Read all the articles you can and try some of the shit these guys are putting out here for us. The article by De Franco on shoulders is a good one IMO. Tried the Shoudler Shocker and it is killer, been doing band pull aparts and my shoudlers actually feel better. I have two torn rotator cuffs, so this article apeals to me. Thibs articles are awesome IMO… Dan John is also a good one. Do what works for you, if you find a routine you like, try it. Don’t be afraid to tweak a routine a little bit to your body and your needs.
Did legs and lower back last night… I don’t think I will ever use the smith machine again for legs. I was using it because of knee, big mistake. On the smith, I was up to 225 on front and 185 on back squats. I was only able to squat 90 and 135 comfortably in the rack. As far as weight goes it was light but my knee was like WTF! Also, Golds does not have a glute ham raise machine so I tried to duplicate them with a bosu ball and tuck my feet under the pull-up tower.
From what I was able to get done, these are killer! Wish I had been doing them a long time ago. Everything is progressing except overhead presses, but I am working on it. Still stuck at 225 for 3. Did actual DL’s from floor and yeah, even though my rack pulls are just above shin at 475 for 3, from the floor is waaaayyyy different. But, I already knew that. Getting it in!!!
Hitting the gym 6 to 7 days a week now pretty consistantly. Doing a three day split, on the off days hitting the muscle group from the day before with different exercises. Sunday is crazy day, tire flipping, sled dragging and sledge hammer work. Surgery knee seems to be holding up, and my left quad is coming along nicely. Seeing results in my lifts and definitely in the mirror. Just having problems eating enough to really grow like I want. Forcing myself to eat sucks, but I am trying. This year I am on a mission, this year, is my year!
Squats: barx10x2 135x8 185x8 225x8 tinges here and there in the left knee… all in all ok.
DL: 335x5 355x8 felt strong as hell on these, surgery knee wobbled a little on the first set though.
LegPress: 6platesx12 8plx10 10plx8
Iso ham curl: 3x12
Iso leg ext: 3x12 ss/w bodysquatx12
Core work…
5-6-11
Squat: 135x10 185x10 225x5x3 235x5
DL: 135x10 225x6 315x3 365x5 385x5
Iso Leg press machine: 50x12x3
Iso kneeling leg curl: 50x12x3
Iso leg ext: 40x12 50x12x2
5-7-11
Standing MP: barx8 135x8 185x6 205x5 225x5
Lat Raises: 20x10x3
Bentover Lat Raises: 35x8 40x8 40x8
CGBP: 145x10 225x8 225x8
Vbar pushdowns:80x12 90x12 105x10
Ezbar curls: 100x10 120x8 150x6 last two, ugly!
Standin alt curl ss/w hammer curl same weight: 45x8x4
