Had an awesome visit with my doc today. We are running a fuckload of tests to see what’s going on with me. My workout was meh… my forearm inflammation/tendinitis is really starting to impact my heavy curling. I dunno what started it… it came out of nowhere, started right after I was out of town for the 4th of july (didn’t lift for several days). Weird.
A) T-Bar Rows
45 x 8
90 x 8
135 x 8
145 x 8
145 x 7
135 x 8
B1) Triangle Grip Pulls to chest (squeeze/hold contraction)
8 x 7
8 x 6
7 x 7
B2) Suppinated Grip Pulldowns
11 x 8
11 x 8
10 x 7
C) Wide-grip Chest-Supported T-Bar Row
70 x 8
80 x 8
90 x 8
D1) Preacher Curls
65 x 9
65 x 8
65 x 6… forearms were done
Worked out with VTBalla today…big dude, that one. We did a lower body day from CT’s HPMass program and it took us close to 2.5 hours. I won’t say I’m sore, but on the subway ride home it took me two tries to stand up out of my seat.
A) Front Squats
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3
225 x 3
185 x 3 x 2
205 x 3 x 2
225 x 3 x 2
185 x 3
B) Deadlift
185 x 3
225 x 3
280 x 3
300 x 3
320 x 3
340 x 3
300 x 3 x 2
320 x 3 x 2
340 x 3 x 2
300 x 3
C) Standing OHP
85 x 3
140 x 3
150 x 3
160 x 3
150 x 3
155 x 3
160 x 3
150 x 3
Prowler… each “set” was about 20m
Push - 90lbs added weight x 2, 140x1
Pull backwards - 90x3
Pull Throughs - 50x2…brutal
Now to decide if I wanna go get drunk…I might just pass out for 10hrs instead
[quote]scj119 wrote:
Now to decide if I wanna go get drunk…I might just pass out for 10hrs instead[/quote]
+1 for getting drunk lol.
throw down some brews (extra cals) and then crush a couple of Carne Asada burritos. You’ll be swole fa show in no time (im working a similar protocol as we speak lololol)
[quote]scj119 wrote:
Now to decide if I wanna go get drunk…I might just pass out for 10hrs instead[/quote]
+1 for getting drunk lol.
throw down some brews (extra cals) and then crush a couple of Carne Asada burritos. You’ll be swole fa show in no time (im working a similar protocol as we speak lololol)[/quote]
“protocol” hahaha. Yeah nothing like booze to make you grow, in one way or another.
My legs feel like they got the Nancy Kerrigan treatment today
I am honestly fighting off the urge to shove down McD’s and burger king every night. I’m tired of this “waiting” bullshit I just wanna see 240lbs pop up on the scale.
Workout:
A) Standing OHP
95 x 3
115 x 3
135 x 3
145 x 3
150 x 3
155 x 3
160 x 3 x 2
135 x 6ish
B) Incline Bench
165 x 3
175 x 3
180 x 3
185 x 3
190 x 3
195 x 3
C) Bench
195 x 3
205 x 3
215 x 3
220 x 3
225 x 3
230 x 3
230 x 3
195 x 7ish
first set at 230, this is the sort of explosiveness I am shooting for on top working sets, sorta like what Thibs and Wendler talk about with submaximal training: - YouTube
…also you get to see my super hawt convex rib cage poke through the middle of my shirt. I think I could be 300lbs and it would still jut out when I’m laying down. Ladies try to contain yourselves.
D1) DB Shrugs
90 x 10
90 x 8
90 x 7
90 x 8
D2) DB Lateral Raises
30 x 8ish
30 x 7ish
30 x 6
30 x 10 w/ cheats
Forgot to do triceps isolation… 20+ sets of sorta counts though.
[quote]scj119 wrote:
…also you get to see my super hawt convex rib cage poke through the middle of my shirt. I think I could be 300lbs and it would still jut out when I’m laying down. Ladies try to contain yourselves.
[/quote]
I was watching the video and thinking “what the shit?!?” and then I read this^^ lol… thats crazy man. Have you always had that?
[quote]scj119 wrote:
…also you get to see my super hawt convex rib cage poke through the middle of my shirt. I think I could be 300lbs and it would still jut out when I’m laying down. Ladies try to contain yourselves.
[/quote]
I was watching the video and thinking “what the shit?!?” and then I read this^^ lol… thats crazy man. Have you always had that?[/quote]
Hahaha yeah it’s genetic on my dad’s side… dad, bro, myself all got it. It actually caves inwards in the middle (technically called pectus excavatum or something like that)… it’s the source of all my power.
Odd how the body works… I dunno if this happens to most people, but my weight seems to stay constant throughout the week, until I take a day or 2 off and it balloons up by 2-5lbs, then I keep like half of that as the week wears on. For example, I was in a very narrow range 217-218 all last week, including Sat/Sun. But Monday morning, after my day off Sun, I weighed in at 222 (today as well). It’s just weird that I make such big weight jumps overnight, but they become permament. And I almost never gain weight throughout the week when I’m lifting every day. My guess is I’ll end the week at 220 and not go below that again.
After watching the COL videos I couldn’t help but try to increase the weight on virtually every exercise. The only thing I can think while watching those is how big Shrek…I mean synergy… is. Good Fucking God.
Workout:
A) Pendlay Rows
95 x 8… my hammies were STILL sore from Sat, and this really pinched my left one good. I did assloads of stretching between sets
135 x 8
145 x 8
150 x 8 (PR 5lb)
135 x 8
B) BB Rows (close grip, elbows tucked)
135 x 8
145 x 8
150 x 8
C1) Lat Pulldowns
150 x 10
160 x 6 (PR 10lb)
150 x 7…started focusing on not letting the bar go all the way up, so I didn’t lose tightness in my lats… made it a lot harder when I couldn’t get a “head start” moving the bar before the lats did all the pulling
150 x 7
C2) Rope Rows (hold contraction)
75 x 7ish x 4
C3) Face Pulls
25 x 10
27.5 x 8 (PR 2.5lb) (yes I keep track of PRs on face pulls…lol)
27.5 x 8
27.5 x 8
D) DB Curls - dropping the heavy bb/ezbar curls till my forearms feel better
35 x 6-8ish x 4sets
Am I the only one who makes up nicknames for the people in their gym? Today I was watching Estrogen Man, Lateral Delt Guy and Full Body Curlz do the same exercises I see them do every day and was chuckling.
Was so in the zone today I ripped my boxers in half during my workout and have no idea when it happened. About halfway through when I decided to squat is when I really dialed in.
Workout:
(warmup) some Good Mornings and RDLs with empty bar to let my hammies know they were about to be doin some work
A) Hang Clean
Bar x 3
95 x 3
135 x 3
145 x 3
155 x 2 (PR 5lb) wasn’t catching these cleanly (pun intended) and wrist started to hurt after 2, so I called it
B) Deads
185 x 3
225 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3…switched from overhand to mixed grip after this
325 x 3
335 x 3
345 x 3…mixed grip still a bit awkward, getting better
-normally would be off to leg press, but I felt like squatting
C) Back Squats
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3
225 x 3
235 x 3
D) Leg Press Drop Set
6pps x 3 (too much)…5pps x 6ish…4pps x 7ish…3pps x 8-10ish…2pps x a lot. Quads = dunzo.
Switched to a thumbless grip. Pretty much everyone who’s strong presses with that grip so it’s gotta be good somehow. I tend to flare my elbows out a lot when I press overhead, maybe it’ll help with that. It felt OK but will take some work.
Also added in push presses after OHP to increase the volume for my shoulders
A) Standing OHP
95 x 3
135 x 3
145 x 3
150 x 3
155 x 3
160 x 3
165 x 3
B) Push Press
165 x 3
170 x 3
175 x 3
180 x 3…recorded vid, hopefully posted later tonight
C) Bench
185 x 3
205 x 3
215 x 3
220 x 3
225 x 3
230 x 3
235 x 3
D) Close Grip Bench
175 x 5
180 x 5
185 x 5
190 x 5
195 x 5
Cut short. Gotta go home early and interview potential new roommates. God I’m sick of people moving in/out.
Enjoy… I had a lot more weight in me, but this was my first time doing heavy push presses and I’m still getting the movement pattern down, on top of the fact I’ve never pressed w/ thumbless grip before.
lol @ the dude next to me squatting…you can only see the bar, but it moves like 1 foot from top to bottom. 1/4 squats ftw
So this stupid debt ceiling may force me to take leave without pay. And if the FAA Authorization isn’t passed before Congress’s summer break begins on Aug 8th, it could be quite a while till my next paycheck. Uggghhh… the only plus side is that maybe I’ll consider 2-a-day workouts for a while.
Played an hour of bball last night, was surprised how little agility/endurance I’ve lost during my weight gain (not that I had either in spades to start with). Predictably went 2-0 because I am the shit.
Also, squatted today… no knee pain which is incredible because a) it’s the third time I’ve squatted in 9 days and b) I also played an hour of ball last night. I think my doc got it right when she told me what was causing it. Excited that my squat can start playing catch up to my bench and whatnot.
Workout:
(warmups) Jump Squats- bar x some x 3-4sets
A) Front Squat
135 x 3
155 x 3
175 x 3
195 x 3
205 x 3
215 x 3
225 x 3
230 x 3
235 x 3
…was gonna go into back squats and keep working, but 235x3 felt off… called it, my squat form is definitely not automatic at this point due to lack of practice. Couldn’t start a new setup without a warmup
B) Deadlift
225 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3
325 x 3 (switched to mixed grip after this)…
325 x 3
335 x 3
345 x 3
315 x 5
C) Leg Press
5pps x 7-8 x 2… third set was not happening, I was pooped
Focus was crappy today. Other than that session was fine.
Workout:
A) Standing OHP
bar x some
95 x 3
135 x 3
145 x 3
150 x 3
155 x 3
160 x 3
165 x 3
(Push Press)
165 x 3
175 x 3
180 x 3
185 x 2
B) Incline Bench
175 x 3
185 x 3
190 x 3
195 x 3
C) Bench
195 x 3
205 x 3
215 x 3
225 x 3
230 x 3
235 x 3
225 x 4
D1) One-arm BB Shrugs (right arm)… my right trap is much smaller than my left. I thought it was just me till it was pointed out to me by someone else, it’s bad enough you can see it even with a shirt on
135 x 6-10ish x 4sets
D2) Machine Laterals
165* x 6 x 4sets
D3) HS Wide Grip Chest Press, because my chest felt like it needed more of a beating
2pps x 10
3pps x 5
2.5pps x 8
I hate when people make ridiculous claims about their bodies after doing something for a short time… but… I’ve only been squatting again for a couple weeks and I swear none of my boxers are fitting over my thighs now. This seems to happen whenever I get into squatting regularly and it happens quickly. I guess squatting increases water/glycogen storage in my thighs or something, I dunno… but I’m not dumb enough to think I’m putting an inch of muscle on my quads in 2 weeks. I don’t think it’s all in my head though.
This FAA Authorization lapse has furloughed almost all of my clients and there is a lot of tension here, wondering if our contract will get a stop-work order. I’ve never been a “down with the government” guy but they royally fucked this up-- I’m liberal but neither party is blameless on this one.
A) Pendlay Rows
bar x some
95 x some
135 x 8
145 x 8
155 x 6 (PR 5lb)
160 x 6 (PR 10lb)
B) Lat Pulldowns
150 x 8
150 x 8
150 x 7
Thib Pulldowns…wanted to try these for a while so I messed around for a few sets… think I hit 130x8 on third set, actually felt a pump in my lats and coulda jumped 10-20lbs, will keep this in mind. Might be a good first exercise on Pendlay Row day to activate the lats.
C1) Narrow Grip BB Rows
135 x 10
150 x 7ish
150 x 7ish
150 x 6
C2) Reverse Pec Deck
130 x 10-12ish x 4
D) Tried BB curls as my forearms have felt better… got 80x9 but forearms lit up so I dropped it…
D) DB Curls
35 x 10
40 x 6
40 x 6
40 x 6
E1) Pullover
160 x 9
160 x 8
160 x 7
E2) Machine Curls (squeeze/hold contraction)
70 x 7
70 x 7
70 x 8
Fuck me… I thought my gym ruled but I had “the talk” with a trainer today while deafliting, sigh. “Hey man, some of the girls have said to me, the way that sound reverberates through the gym, the loud noise is making them nervous and uncomfortable. I don’t want you to stop doing it, but can we find a way to maybe lessen the noise a little bit?”
I ended up having to do my last 3 or 4 sets bouncing the plates of yoga mats, which not only made them bounce way in the air and fuck up my rythm, but it lifted them an inch or so off the ground and changed the mechanics of the movement. I did my last set standing on a 25lb plate but that felt weird as hell.
Time to look for a new gym. Sadly I did this recently and hated every gym near me. But I was looking for an auxiliary gym with things like lifting platforms and prowlers just to compliment my main one… wasn’t really paying a lot of attention to whether I could squat/deadlift if it had to be my only gym.
Fuck.
Workout:
A) Back Squats
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3
225 x 3
230 x 3
235 x 3
240 x 3
B) Deads
225 x 3
275 x 3
295 x 3
305 x 3
315 x 3
325 x 3 (first set done off yoga mats)
335 x 3 (mixed grip)
345 x 3 (mixed grip)
315 x 3
