Revenge of the Sith: AngryVader's Log

Training Training Logs
561

Friday 03/06 - Chest and Shoulders

Neutral Grip DB Press: 95 x 8,8,6,6,7

Neutral Grip Incline DB Press: 80 x 8, 85 x 8,8,8,9

Pec Dec Machine: 105 x 10,9,8,8

Neutral Grip DB Shoulder Press: 60 x 8,8,7,8
Seated DB Laterals: 30 x 15,15,15,15

Cybex Machine Laterals: 70 x 20,17,20,20,24 - These felt really good. I’m going to keep these around for a while.

The plan of attack:

On all the pressing movements, I’m not going to be very aggressive about adding weight. I’ll probably ‘hang out’ with a particular target weight for a few workouts and just focus on form, getting more reps and making sure everything feels okay before moving up at all.

Historically, I’ve typically been someone that has stayed in the 6 rep range for all pressing movements and chest exercises, so this will be a different experience for me. It will be interesting to see how I respond and progress with this and hopefully the higher reps will prevent me from hurting myself further.

As far as shoulders, the higher reps really seem to feel good as far as not aggravating anything, but still giving me a great pump in the shoulders.

562

Saturday 03/07 - Back, Rear Delts and Calves

I hate working out with a hangover!

Pulldowns: 230 x 5,5,5,5,5,5

One Arm HS High Row: 160 x 6,6,6,6,6

One Arm HS Seated Row: 155 x 8,8, 160 x 8,8

Incline DB Shrugs: 105 x 8,8,8,8

Rear Delt Machine: 155 x 8, 160 x 8,8,8

DC-Style Calf Raise: 450 x 20 reps (about 10:45 for the set)

563

[quote]AngryVader wrote:
I hate working out with a hangover!
[/quote]

HAHA, that had to be NO fun at all!

564

Monday 03/09 - Quads and Calves

Such a better workout today.

Smith Split Squat: 135 x 5, 140 x 5, 145 x 5,5,5, 150 x 5

Leg Press: 450 x 30 reps x 2:00 min, 33 reps x 2:00, 32 reps x 2:00 min

Leg Extension: 140 x 20,18,17
Bodyweight Squats (superset with Leg Extensions): 20,20,20

Standing Calf Raise: 500 x 6,6,6,6,6,6, 520 x 6,6

Seated Calf Raise: 95 x 30,28,30
Front Calf Raise: 95 x 17,15,17
Garhammer Raise: 8,8,8

565

Tuesday 03/10 - Arms

RGBP (Smith): 250 x 8,8,8,8

PJR Pullover: 100 x 8,8,8,8

One Arm Machine Tri Extension: 90 x 12,12,12,12

DB Preacher Curl: 47.5 x 8,7,6,6

DB Hammer Curl: 60 x 8,8,7,6

One Arm Machine Bicep Curl: 80 x 15,15,13,12

566

have you tried any of that electro stimulation for muscle tear repair?

I googled Jefferson squats and that looks awkward. Are you liking them better than other squats?

567

[quote]OctoberGirl wrote:

have you tried any of that electro stimulation for muscle tear repair?

I googled Jefferson squats and that looks awkward. Are you liking them better than other squats?

[/quote]

No, I haven’t tried that, but I don’t think it would apply to me since the Labrum is cartilage.

I do the Jefferson’s on my glute/hamstring day, so it’s not really a replacement for squats. I’d say it’s more of an alternative to Sumo deadlifts or leg presses with your legs high on the platform.

I do like them though. They seem to really be helping my glutes fire again and they provide some stimulation for the inner thigh muscles as well.

568

Wednesday 03/11 - Cardio and shoulder stuff.

Nothing special today.

Recumbent Bike: 15 min
Treadmill: 15 min - 15 degree incline, 3 mph - I used a different treadmill than I usually do and I don’t think the incline was right because this felt a lot easier than it should have felt.

Internal Rotation: 30 x 15,16,15
External Rotation: 20 x 18,15,15

Subscap pull: 10 x 12,12,12
BTN Band Pull-aparts: Light band x 15,15,15

569

[quote]AngryVader wrote:
I used a different treadmill than I usually do and I don’t think the incline was right because this felt a lot easier than it should have felt.
[/quote]

I’ve noticed this with machines and whatnot. The machines at my office gym are messed up enough that I have to use half the “weight” of the machines at my regular gym. And people wonder why we get possessive over our “regular” equipment!

570

Thursday 03/12 - Hams and Calves

Jefferson Squats: 145 x 6,6,6,6, 155 x 6,6

Lying Leg Curl: 165 x 5,5,5, 170 x 5,5

RDL: 245 x 8,8,8,8 - Back felt fine this week.

Leg Press Calf Raise: 560 x 6, 580 x 6,6,6,6,6, 590 x 5,6

Seated Calf Raise: 110 x 30,28,26
Side Bends: 50 x 10,10,10

I’m really enjoying the Jefferson Squats still. I think once I get to around 185 for my work weight, I’m going to hang out there for a while and really focus on the glutes and hammer them.

571

I hate to sound like an idiot, but does cartilage repair itself?

572

[quote]OctoberGirl wrote:

I hate to sound like an idiot, but does cartilage repair itself?

[/quote]

Sadly, no. Articular cartilage cannot. The labrum is fibrous cartilage, but I think it’s pretty much the same as far as healing itself. This is why athletes with torn labrums usually have to have surgery to get it fixed.

573

[quote]AngryVader wrote:
OctoberGirl wrote:

I hate to sound like an idiot, but does cartilage repair itself?

Sadly, no. Articular cartilage cannot. The labrum is fibrous cartilage, but I think it’s pretty much the same as far as healing itself. This is why athletes with torn labrums usually have to have surgery to get it fixed.

[/quote]

bummer. So why does the cartilage in your nose and ears never stop growing? or… is that what keeps growing, because I know your ears and nose don’t stop growing.

or… does something else happen that makes it appear that they keep growing?

574

[quote]OctoberGirl wrote:
AngryVader wrote:
OctoberGirl wrote:

I hate to sound like an idiot, but does cartilage repair itself?

Sadly, no. Articular cartilage cannot. The labrum is fibrous cartilage, but I think it’s pretty much the same as far as healing itself. This is why athletes with torn labrums usually have to have surgery to get it fixed.

bummer. So why does the cartilage in your nose and ears never stop growing? or… is that what keeps growing, because I know your ears and nose don’t stop growing.

or… does something else happen that makes it appear that they keep growing?

[/quote]

No, it’s because the rest of you shrinks as you get older. :stuck_out_tongue:

575

[quote]AngryVader wrote:
OctoberGirl wrote:
AngryVader wrote:
OctoberGirl wrote:

I hate to sound like an idiot, but does cartilage repair itself?

Sadly, no. Articular cartilage cannot. The labrum is fibrous cartilage, but I think it’s pretty much the same as far as healing itself. This is why athletes with torn labrums usually have to have surgery to get it fixed.

bummer. So why does the cartilage in your nose and ears never stop growing? or… is that what keeps growing, because I know your ears and nose don’t stop growing.

or… does something else happen that makes it appear that they keep growing?

No, it’s because the rest of you shrinks as you get older. :P[/quote]

man I hope not

576

[quote]AngryVader wrote:
OctoberGirl wrote:
AngryVader wrote:
OctoberGirl wrote:

I hate to sound like an idiot, but does cartilage repair itself?

Sadly, no. Articular cartilage cannot. The labrum is fibrous cartilage, but I think it’s pretty much the same as far as healing itself. This is why athletes with torn labrums usually have to have surgery to get it fixed.

bummer. So why does the cartilage in your nose and ears never stop growing? or… is that what keeps growing, because I know your ears and nose don’t stop growing.

or… does something else happen that makes it appear that they keep growing?

No, it’s because the rest of you shrinks as you get older. :P[/quote]

Ahhh, did you Google the question too? :slight_smile:

577

[quote]pushmepullme wrote:
AngryVader wrote:
OctoberGirl wrote:
AngryVader wrote:
OctoberGirl wrote:

I hate to sound like an idiot, but does cartilage repair itself?

Sadly, no. Articular cartilage cannot. The labrum is fibrous cartilage, but I think it’s pretty much the same as far as healing itself. This is why athletes with torn labrums usually have to have surgery to get it fixed.

bummer. So why does the cartilage in your nose and ears never stop growing? or… is that what keeps growing, because I know your ears and nose don’t stop growing.

or… does something else happen that makes it appear that they keep growing?

No, it’s because the rest of you shrinks as you get older. :stuck_out_tongue:

Ahhh, did you Google the question too? :)[/quote]

Yeah, you gotta love WikiAnswers.

578

Friday 03/13 - Chest and Shoulders

Neutral Grip DB Press: 95 x 8,8,8, 100 x 6,6

Neutral Grip Incline DB Press: 85 x 8,10,8,9,9

Pec Dec Machine: 105 x 10,10,10, 110 x 10

Neutral Grip DB Shoulder Press: 65 x 8,8,6,6
Seated DB Laterals: 32.5 x 15,15,15,12

Cybex Machine Laterals: 75 x 20, 80 x 20,20,20

579

Saturday 03/14 - Back, Rear Delts and Calves

Today was fun!

Pulldowns: 230 x 6,6,6,6,6,6

One Arm HS High Row: 160 x 6,6,6, 165 x 6,6

One Arm HS Seated Row: 160 x 8,8, 165, 8,8

Incline DB Shrugs: 105 x 8,8,8,8

Rear Delt Machine: 160 x 8,8,8,8

Cybex Calf Machine:

200 x 7/7/7
210 x 7/7/7
220 x 7/7/7
230 x 7/7/7
240 x 7/7/7
240 x 7/7/7

To explain this, I basically did each set ‘21 style’ in that I did 7 full range reps, then 7 reps from the midpoint to the full contracted position, and then 7 reps from the stretched position to the midpoint. I did two sets with each foot position. Just trying anything at this point. I super-setted these with:

Front Calf Raise: 100 x 12,13,8,10,10,10

580

Monday 03/16 - Quads and Calves

Smith Split Squat: 145 x 5, 150 x 5,5, 155 x 5,5, 160 x 5

Leg Press: 450 x 32 reps x 2:00 min, 30 reps x 2:00, 34 reps x 2:00 min

Leg Extension: 140 x 20,18,16
Bodyweight Squats (superset with Leg Extensions): 20,20,20

Standing Calf Raise: 520 x 6,6,6,6,6,6, 540 x 6,6

Seated Calf Raise: 95 x 30,30,30
Front Calf Raise: 95 x 20,15,16
Garhammer Raise: 8,8,8

Today was kind of weird in that everything felt fine, but I just didn’t perform as well as I would have liked. Since everything is feeling good again, I might actually bring back squats back into the mix next week. I think it’s time.

I’m wondering of the diet is finally catching up to me though. I’m actually down to about 187. I don’t particularly feel tired or mentally drained or anything like that, but my leg workouts haven’t felt as energetic lately.

I do have a big ass pizza cheat planned for Saturday though, so that should be fun. I saved last week’s Battlestar Galactica and plan on watching that and this week’s season finale in one big 3 hour block. Then I’m following that up with Punisher: War Zone.

On another note, I started Beta-7 supplementation today. Forgot that I even had that, so I’ll give that a go for a month and see how that goes.