Revenge of the Sith: AngryVader's Log

Training Training Logs
421

[quote]tmoney1 wrote:
AngryVader wrote:

Music of the day: Scissorfight - “Jaggernaut”. I liked it enough. Some of the songs with a little too ‘southern’ sounding for me though.

HEY!!! Don’t make fun of the south and our music!! I’m gonna have to go Vader on you!!

Glad things are going well with you, wishing you a prosperous and healthy 2009!![/quote]

Ha…we shall see about that! :slight_smile:

Thanks though. I hope you have a great 2009 as well. We should bet to see who will finish with a better record this year: The Thunder or The Warriors. The sad part is that there will be no winner to this bet.

422

Wednesday 01/14 - Shoulder stuff.

Still feeling a bit sick, but I’m getting better. I think a few more days of sleeping a bit more should fix me up. I’ve been sleeping in a bit later as well, so that’s causing me to skip my morning yoga and SMR sessions. I’ve instead been doing random stuff during the day or once I get home from work.

Just got back from doing:

Recumbent bike: 15 min

Side Internal Rotation: 22.5 x 15,15,15 - I’m really feeling these in the armpit and behind the shoulder blade.

Side External Rotation: 20 x 12,12,12 - These also feel a lot better. I used to still get some pain when doing them, but not so much now.

DB Retractions: 55 x 15,15,15

DB Protractions: 55 x 15,15, 60 x 15 - Really focused on pulling the shoulder blade down with each rep.

Prone Internal Rotation: 10 x 8, 8 x 9,15,15 - First time I’ve done these in a while. I definitely feel them more in the right places when I do them now, but there’s definitely some tightness and tenderness in the front of the right shoulder when I do them.

423

Thursday 01/15 - Hams and Calves

RDL: 275 x 4, 285 x 4,4, 295 x 4,4, 305 x 4

Lying Leg Curl: 145 x 5,5,5, 150 x 5,5

Good Morning: 95 x 10,10,10,10

Leg Press Calf Raise: 480 x 6,6,6,6,6,6

Seated Calf Raise: 90 x 30,28,30

Garhammer Raise: 8,6,6

My lower back is starting to really tighten up, which is totally pissing me off. Looks like I’ll need to ice the back once I get home.

424

S’probably tight because you stressed out watching that game last night.

425

[quote]pushmepullme wrote:
S’probably tight because you stressed out watching that game last night.[/quote]

What game? Oh you mean the 3 overtime disaster with the Kings? Yeah, I didn’t watch it. Good thing, too. That would have pretty much killed my entire evening.

426

Friday 01/16 - Chest and Shoulders

Band Push-up Plus: monster-mini band x 8, light band x 8, monster-mini+mini band x 8,8,8

BB Bench Press: 185 x 5,5,5,5,6 - A lot better than last week. I found that my right arm is sometimes losing the tuck and trying to go wide. When that happens, I feel more shoulder pain, but when I keep it tucked, it doesn’t hurt so much.

Incline DB Press: 60 x 8, 70 x 8, 75 x 8,8,8 - I think I finally found the ‘slot’ that my right arm needs to be in. I found that it wasn’t as ‘sloppy’ as in previous weeks.

Javelin Press: 50 x 5,5,5,6
DB Iron Cross (hold in seconds): 15 x 20,20,20,20

DB Lateral Raise: 30 x 12,12,12

I’m pretty happy about today. The shoulder is feeling a lot better. I few more workouts like this and I think I’ll be back to normal.

Oh and my back felt totally fine today. A little soreness, which was expected, but nothing like the tightness I was feeling last night.

427

Saturday 01/17 - Back, Rear Delts and Calves

I did some really light sprinting this afternoon. I couldn’t go too hard because my hamstrings and back were really tight and I just couldn’t get them to loosen up. Funny thing is, they both feel fine now.

Music for today’s workout: Bury Your Dead - “Bury Your Dead”. I really liked this album. Like more than half the songs are going in the workout mix.

Chins: 35 x 4,4,4,4,4,5

BB Row: 245 x 5,5,5,5,5

One Arm Seated Row: 80 x 8,8,8,8

Incline DB Shrugs: 75 x 8, 80 x 8,8,9

Rear Delt Machine: 130 x 8,8,8,8

DC-Style Leg Press Calf Raise: 270 x 11 - I think I did 11. I hold the stretched position for so long that sometimes I lose count after a few reps.

DC-Style Seated Calf Raise: 75 x 14

428

[quote]AngryVader wrote:

One Arm Seated Row: 80 x 8,8,8,8

[/quote]

I tried those for a time and I was able to get a crazy squeeze in my lats.

The other day I tried single arm cable pulldowns and I was able to get an even crazier amount of tension. We have this awesome machine at my gym where you can set high pullies up and alternate between each arm while doing unilateral pulldown. Makes for a great lower traps/lats exercise.

429

[quote]Flow wrote:
AngryVader wrote:

One Arm Seated Row: 80 x 8,8,8,8

I tried those for a time and I was able to get a crazy squeeze in my lats.

The other day I tried single arm cable pulldowns and I was able to get an even crazier amount of tension. We have this awesome machine at my gym where you can set high pullies up and alternate between each arm while doing unilateral pulldown. Makes for a great lower traps/lats exercise.[/quote]

I think we have a similar machine, but the pussies are always on it to ruin our workouts. I was fucking pissed last night. There were TWO dipshits taking up the incline benches and neither one of them were doing inclines. Finally one of them was like, “Oh sorry, were you waiting for this?” I wanted to bust his ass for doing 25lb curls, but I restrained myself.

It’s a good thing people send me funny Star Wars clips.

430

Tuesday 01/20 - Arms

Obviously I skipped yesterday. I didn’t really feel good all day and wanted to give my back another day of rest since it still felt weird from Saturday. The good news is that my back feels a ton better today, so the rest was a good thing.

RGBP (Smith): 195 x 8,8, 205 x 8,8,8

PJR Pullover: 85 x 8,8,8,6

Reverse/Regular Pushdown: 80 x 8/8, 8/4, 7/4

DB Preacher Curl: 40 x 8,6,6,6

DB Hammer Curl: 40 x 8,8, 42.5 x 8

Reverse EZ Curl: 65 x 10,10,10

431

[quote]AngryVader wrote:
I wanted to bust his ass for doing 25lb curls, but I restrained myself.[/quote]

Wait, what’s wrong with 25lb curls?

Showoff.

432

Wednesday 01/21 - Shoulder junk

Recumbent Bike: 15 minutes

Internal Rotation: 25 x 15,15,15
External Rotation: 20 x 15,13,12

DB Retraction: 60 x 15,15,15
DB Protraction: 60 x 15,15,15

Prone Internal Raise: 8 x 15,15,15

On another note, I have an ART appointment scheduled for tomorrow. I finally bumped into the guy at the gym yesterday and talked to him for a bit about what he does and then we scheduled an appointment for tomorrow afternoon.

We are basically planning on focusing on the shoulder, but he also said he’d spend some time looking at my back and piriformis issues as well.

Since this appointment might overlap with when I normally take my lunch hour for work, I might have to skip tomorrows workout though. I guess we’ll see how things go.

433

Friday 01/23 - Chest and Shoulders

I clearly skipped yesterday’s workout after my ART-like session. I say ART-like, because he’s not a true ART guy. He worked me over pretty good though. I’m pretty damn sore this morning, but with the way I feel right now, I’m probably going to schedule another session for my shoulder sometime next week.

Band Push-up : monster-mini+mini band x 8,8, light band x 8,8,8

BB Bench Press: 185 x 5,5,6,6,6

Incline DB Press: 75 x 8,8,8, 80 x 8

Javelin Press: 55 x 5,4,4,4
DB Iron Cross (hold in seconds): 17.5 x 20,15,15,15

DB Lateral Raise: 32.5 x 12,12,12

My shoulder felt better than last week, but there was still some pain in there, but it’s clearly getting better. This time the pain actually seemed to get better as the workout went on, so that’s a good thing.

434

Saturday 01/24 - Back, Rear Delts and Calves

This afternoon, I did some sprinting. I did about 10 x 50m sprints and then I finished it off with a 100 yard touchdown run!

Chins: 45 x 4,4,4,4,4,5

BB Row: 255 x 5,5,5,5,5

One Arm Seated Row: 85 x 8,8,8, 90 x 8

Incline DB Shrugs: 85 x 8,8,8,8

Rear Delt Machine: 135 x 8,8,8,8

DC-Style Leg Press Calf Raise: 360 x 20 - I changed it up a little. I only held the stretched position for about 10 seconds, instead of 15, and pretty much rest paused as I fatigued until I hit 20 reps. The set took me about 9 minutes to complete.

435

[quote]AngryVader wrote:
Saturday 01/24 - Back, Rear Delts and Calves
[/quote]

Great workout Vader. How much are you weighing nowadays?

436

[quote]Flow wrote:
AngryVader wrote:
Saturday 01/24 - Back, Rear Delts and Calves

Great workout Vader. How much are you weighing nowadays?[/quote]

I was about 195 this morning, so I’m down about 10 pounds since I started the cut. I have another two weeks left, so I figure I’ll end up around 190, but I’m not sure about that since my weight seems to be fluctuating as my strength comes back.

My pants fit a bit looser this morning though, so that’s really the only thing I’m concerned with at the moment.

437

Sunday 01/25 - Cardio and Shoulder stuff.

Recumbent Bike - 15 minutes

Internal Rotation - 30 x 15,15,15
External Rotation - 20 x 15,15,15

DB Retraction - 65 x 15,15,15
DB Protraction - 65 x 15,15,15

Prone Internal Rotation - 10 x 15,15, 12.5 x 15

Dip Shrugs - BW x 15,15,15
Wall Slides - 15,15,15

Then, once I got home I did some SMR for the glutes, calves, and shoulder and then did about 20 minutes of yoga.

438

Since this appears to have been a double post, I just wanted to say ‘hi’ and thanks for stopping by.

439

Monday 01/26 - Quads and Calves

Finally not sick and no more back soreness, so no more excuses.

Pin (Anderson) Front Squats: 165 x 4,4,4,4, 175 x 4,4 - My right knee is still tweaking a bit on these. I’ll need to work on my form a bit more.

Leg Press: 360 x 2:00 min x 30 reps, 360 x 2:00 x 27 reps, 360 x 2:00 x 36 reps

Leg Extension: 120 x 20,16,15

Standing Calf Raise: 360 x 6,6,6,6,6,6

Seated Calf Raise: 95 x 25,25,25
Garhammer Raise: 6,6,6

That treatment on Thursday really did wonders for my lower back as it didn’t bother me in the slightest today.

440

In shoulder news, it does feel better and I had some x-rays done on Friday night, so I’m waiting to hear back the results on that.

I also have a podiatrist appointment on Wednesday morning as my physical therapist said he noticed a slight difference in the length between my right and left leg, with the right being shorter. He suggested that might be why I’m having the knee tweak issue and issues with back spasms. I do have a tendency to walk on the outside of my right foot, so perhaps that is an issue and I’m overcompensating for it. Anyway, I guess the podiatrist will give me something to put in my shoe to even me out a bit, so we’ll see if that happens in the appointment and if it helps.