Has your gf been training for a while or a newb? She might fall on her face doing those bb lunges
Might wanna switch to dbs
still reading, yes.
looks good to me too. i would think about putting hip thrusters in there somewhere, as well as some shoulder saver stuff.
OMG 1 lb mashed potatoes? I so wish i was a guy.
[quote]scottkoscielniak wrote:
I may use that when I need to get my Bikini body[/quote]
HAHAHAA
I’ll get back to all you guys later, in a serious time rush here.
First time DLing more than 3 reps in a set in about two months… felt weird and tired quickly.
Recorded deads and holy fuck my back was rounded like a semicircle. At least 4 of them felt good at the time and I had no idea it looked like that. Kids, this is why you record lifts. I have some serious lower back work to do.
A) Deads
160 x 5
205 x 5
245 x 3
-work sets-
260 x 5
305 x 5
340(5+ ) x 7.
B) Front Squats
145 x 8
165 x 8
175 x 8
Had to bounce.
[quote]scj119 wrote:
…chatted up some dudes…[/quote]
O really?
lol… whats up brotha? Did you say you had an injury? What happened?
Recovering nicely
[quote]VTBalla34 wrote:
I think it looks great![/quote]
I don’t think your woman reads my log so you’re safe to comment here bro
[quote]scottkoscielniak wrote:
I may use that when I need to get my Bikini body[/quote]
The ebook costs $20. It’s basically a copy/paste I posted above with a few adds for top secret supplements.
[quote]cholulalula wrote:
still reading, yes.
looks good to me too. i would think about putting hip thrusters in there somewhere, as well as some shoulder saver stuff.
OMG 1 lb mashed potatoes? I so wish i was a guy.
[/quote]
Hey there I thought you died or were kidnapped by matty. What happened to your log?
Hip thrusters might be worth a look, thanks. The taters were delish.
[quote]gregron wrote:
[quote]scj119 wrote:
…chatted up some dudes…[/quote]
O really?
lol… whats up brotha? Did you say you had an injury? What happened? [/quote]
Good to see you back brotha!
Yeah I threw out my back pretty good on a warmup set of deads a couple months back. Really pathetic, I hurt myself lifting 260. Basically I was lazy with a warmup weight, it got way out in front of me, and instead of resetting I locked it out because “260 can’t possibly hurt me” was my mindset. And of course I finished all my work sets after that despite not being able to bend more than 10 degrees forward at the waist because I convinced myself it wasn’t a real injury.
[quote]spar4tee wrote:
Recovering nicely[/quote]
Thanks man. Doin my best.
Bench tonight.
5/7/12. Hypertrophy block. 5/3/1 Week 2 Day 1 (Bench)
Had about 8 friends stay with me all weekend for cinco de mayo and Phillies-Nationals over the weekend. Needless to say I was pretty dead today.
Been tryin to bring my back up a bit. Would like to have a big wide ass back.
Workout
Band shit for shoulders
A) Bench
95 x 5
120 x 5
145 x 3
-work sets-
170 x 3
195 x 3
215(3+ ) x 7
B1) Incline Bench
135 x 8
165 x 5
180 x 5
195 x 4
B2) Overhand Lat Pulldowns
135 x 12
150 x 10
150 x 10
C) Kroc Rows
warmup 75 x 12
100 x 24 each arm
D1) Rope Pulldowns
3 x 10-15
D2) Face Pulls
3 x 10-15
D3) Rope Rows to stomach
3 x 10
5/8/12.
For some reason I felt awesome warming up so I decided to only hit the required reps on my top set and do some heavy singles. I have not gone over 245 since before I injured my back over 2 months ago and I managed to equal my all time gym PR.
Workout
warmup - foam rolling, leg swings (front/back/side to side)
A) Squat
110 x 5
135 x 5
160 x 3
-work sets-
190 x 3
215 x 3
245 x 3
280 x 1
315 x 1 <—if I had remembered this was my gym PR I woulda hit 320… I was just thinking about my meet PR (342), wasn’t sure if I could hit it, so I decided to take the 70lb post-injury PR and call it a day with a victory. I hadn’t had 300lbs on my back in forever so as soon as I unlocked my knees to squat down, I dropped like a stone for 1ft before I caught myself.
Prob coulda ammonia’d up and hit 335 but discretion was the better part of valor. I’ll see how my back feels tomorrow and that will tell me if I can go heavier soon.
B) Leg Press
5pps x 12
5.5pps x 10
6pps x 10
6pps x 10
C1) Leg Curls
3 x 10
C2) Ab Wheel
3 x 8
Sounds like a pretty awesome day back in the gym squattin heavy!
[quote]VTBalla34 wrote:
Sounds like a pretty awesome day back in the gym squattin heavy![/quote]
Yeah it was fun. Didn’t mention, but the other reason I didn’t go heavier was still a little unsure of my new form (moved my feet in). It no longer feels like my IT bands are being ripped out of my body every time I get down to parallel - the stress is actually in my hams/glutes/quads instead of the outside of my hips.
But it’s still a little unstable as I’m thinking of about 6 things at once every time I squat. I’ll get used to it and I’ll be hittin 405 before you know it.
niceeee def count that post-injury PR
Don’t feel like typing much but I need to catch up here.
Friday I worked up to 160x7 on OHP which is 2 reps off my all time PR, so it’s coming back nicely. I also rowed 160/170/180x10 underhand, weighted dips bw+57.5(meant to do 60) x 5, weighted chins (first time ever!) bw+45x2, some curls and lateral raises.
Saturday was awful, had no energy, I’ve had good sessions tired before but it’s like my muscles were just too fatigued to contract like I wanted them to. Front squatting 135 felt like 225. After my main lift I listened to my body and shut it down before half my planned assistance was done.
Worked up to 365x4 on deadlift which just felt plain awful. I’m working on driving through my heels and keeping my low back tight, neither of which I have ever done since I started deadlifting. Did 2 sets of GHRs and 2 sets of Front squats (135x8, 155x6) and pushed the prowler 6 times w/ 90lbs for 40m. Called it a day and ate some steak.
I think I need to eat more carbs this week.
[quote]fr0IVIan wrote:
niceeee def count that post-injury PR[/quote]
Thanks brah
Didn’t gain any weight last week. In accordance with my intricately planned out diet, I am going to gain weight by eating more food.
5/14/12 training. 5/3/1 Week 3 Day 1 (Bench)
To recover from that shitty deadlift sesh, I ate 1 steak Saturday and 2 steaks Sunday. Totally did the trick.
Cooked a fuckton of food on my bbq yesterday, it was awesome. 3 NY strip steaks, 2 ribeyes, 5 chicken thighs, 4 burgers. Should get me through my work lunches… I like to cook my dinners fresh each night though.
Workout
Band pull-aparts, vertical pull-aparts, dislocates and no moneys
A) Bench
95 x 5
120 x 5
145 x 3
-work sets-
180 x 5
205 x 3
230(1 ) x 5 ← hit my goal. Slowly but surely bench comin back up.
B1) Incline Bench (bodyweight chins between sets)
135 x 10
145 x 10
155 x 10
C) Kroc Rows
75 x 10
100 x 20 each arm - these felt a lot harder standing up than kneeling on a bench. My grip gave out way sooner for some reason despite using chalk each time. Then again, I did deadlift 2 days ago instead of 3… might be it.
D1) Lat Pulldowns
150 x 7
140 x 8
135 x 10
D2) Face Pulls
3 x 15-20
D3) Tricep Rope Pushdowns
3 x 12-15
E) Preacher Bench Curls
65 x 9, 8, 8
Good sesh.
Backloaded with Waxy Maize (60g carbs immediately post workout), then an hour later - 12oz potato, half cup rice, quart of gatorade and an apple (not to mention 10oz wild caught salmon). Yum.
Also, been gluten-free for about 8 days and my long-standing indigestion has vanished. It has gone away for 3-4 days many times so may be coincidence, but I am hopeful it’s making a difference.
Numbers are climbing bck up quick dude. Eating gluten free is the shit. My girl is pretty gluten intolerant so I’ve switched over pretty much full time and everything seems to be clicking. No lethargy, good energy throughout the day, seem to be losing fat WHILE gaining muscle, the whole nine. If you ever want to try a killer gluten free pizza crust, try Conte’s. They’re based out of Jersey, but they carry it in my local supermarket’s frozen gluten section. It’s honestly the best take home pizza crust I’ve ever had.
5/15/12. Legs. 5/3/1 Week 3 Day 2 (Squats)
Training going well lately outside of deads. I bumped up my scheduled weight by 20lbs this week because it didn’t make sense to rep out 255 on 1’s week after hitting 315 for a single last week (in b4 VT says “do it as written”).
Workout
Foam Roll low back, hammies, IT bands
Leg Swings front/back/side/side
A)Squat
125 x 5
155 x 5
180 x 3
-work sets-
225 x 5
250 x 3
275(1+ ) x 4
B) Leg Press
5pps x 15
(5.5pps x 12) x 3
<–skipped hammy curls because my hams have been tight/sore for a week straight
C) Ab Wheel
3 x some
25min walk home.
[quote]WhiteFlash wrote:
Numbers are climbing bck up quick dude. Eating gluten free is the shit. My girl is pretty gluten intolerant so I’ve switched over pretty much full time and everything seems to be clicking. No lethargy, good energy throughout the day, seem to be losing fat WHILE gaining muscle, the whole nine. If you ever want to try a killer gluten free pizza crust, try Conte’s. They’re based out of Jersey, but they carry it in my local supermarket’s frozen gluten section. It’s honestly the best take home pizza crust I’ve ever had.[/quote]
Thanks man, I’ll look for that at the store.
That puts me 4 reps off my rep PR on squats and deads… 2 reps away on press/bench. One more cycle should have me back where I was pre-injury, maybe 2 cycles for lower body.
Progress is progress…you are getting back into the swing of things…much better than the 2 year recovery period somebody else mentioend to you
oh yeah, and do it as written