Revenge of the Sith: AngryVader's Log

Training Training Logs
601

[quote]PonceDeLeon wrote:
I think throwing up always makes you feel better, no?

Of course, this coming from someone who’s never thrown up during a workout. Almost - many times - but never all the way. Call it performance anxiety.

Tell me what you think of QoS and the Bond chica.[/quote]

It was just okay. The first 15 minutes are pretty good and then there’s a huge dropoff in action. The end was a little over the top, but it is a Bond movie. I still like Daniel Craig as Bond though.

The two Bond girls were okay. The main one wasn’t really my type, even though I thought it was Rashida Jones at first. She also had some distracting scar/henna/tattoo thing on her back. The other girl I thought was cuter, but she wasn’t in the movie as much.

602

Just got back from the appointment with the surgeon about my shoulder. He pretty much confirmed what most have said here. Since there isn’t really much pain in the shoulder, he said there wasn’t much upside to getting the surgery at this point.

Basically he said to just keep doing what I’ve been doing and if it gets worse down the line, then we can look at surgery.

603

[quote]AngryVader wrote:
PonceDeLeon wrote:
I think throwing up always makes you feel better, no?

Of course, this coming from someone who’s never thrown up during a workout. Almost - many times - but never all the way. Call it performance anxiety.

Tell me what you think of QoS and the Bond chica.

It was just okay. The first 15 minutes are pretty good and then there’s a huge dropoff in action. The end was a little over the top, but it is a Bond movie. I still like Daniel Craig as Bond though.

The two Bond girls were okay. The main one wasn’t really my type, even though I thought it was Rashida Jones at first. She also had some distracting scar/henna/tattoo thing on her back. The other girl I thought was cuter, but she wasn’t in the movie as much.[/quote]

Did they explain that back thing? Like I mentioned, I fell asleep during the movie. That back thing, I figured had to be a story element. It looked like a really bad sunburn was peeling, just there.

She did look a lot like Rashida Jones.

604

[quote]AngryVader wrote:
Just got back from the appointment with the surgeon about my shoulder. He pretty much confirmed what most have said here. Since there isn’t really much pain in the shoulder, he said there wasn’t much upside to getting the surgery at this point.

Basically he said to just keep doing what I’ve been doing and if it gets worse down the line, then we can look at surgery.[/quote]

I’m glad you won’t be out of commission!

605

[quote]pushmepullme wrote:
AngryVader wrote:
PonceDeLeon wrote:
I think throwing up always makes you feel better, no?

Of course, this coming from someone who’s never thrown up during a workout. Almost - many times - but never all the way. Call it performance anxiety.

Tell me what you think of QoS and the Bond chica.

It was just okay. The first 15 minutes are pretty good and then there’s a huge dropoff in action. The end was a little over the top, but it is a Bond movie. I still like Daniel Craig as Bond though.

The two Bond girls were okay. The main one wasn’t really my type, even though I thought it was Rashida Jones at first. She also had some distracting scar/henna/tattoo thing on her back. The other girl I thought was cuter, but she wasn’t in the movie as much.

Did they explain that back thing? Like I mentioned, I fell asleep during the movie. That back thing, I figured had to be a story element. It looked like a really bad sunburn was peeling, just there.

She did look a lot like Rashida Jones.[/quote]

They sort-of explained it. The said that the general ‘left his mark’ on her. Pretty lame explanation.

606

Monday 03/30 - Quads and Calves

Aargh! Today kind of sucked. I just felt tired the whole workout. I don’t know if it’s cause I did a lot of crap over the weekend or because I’m finally dieted out.

Fortunately, this is the last week of the diet, so next week, I’m going to slash the volume in half and have a back off week and slowly add the cals back.

Also going to have a refeed on Sunday!

Front Squat: 165 x 5,5,5,5,5, 170 x 5 - Felt better than last week as far as form, but like I said, just felt week the whole time.

Leg Press: 450 x 32 reps x 2:00 min, 35 reps x 2:00, 33 reps x 2:00 min

Leg Extension: 150 x 20,15,14
Reverse Lunge off step: BW x 8, 20 x 8,8

Standing Calf Raise: 560 x 6,6,6,6,6,6

Seated Calf Raise: 105 x 30,28,30
Front Calf Raise: 105 x 16,15,15
Garhammer Raise: 6,6,6 - Abs were still sore from the weekend.

607

Tuesday 03/31 - Arms

RGBP (Smith): 260 x 8,8,8, 265 x 8

PJR Pullover: 105 x 8,8,8,10

One Arm Machine Tri Extension: 105 x 15, 110 x 15,15,15

DB Preacher Curl: 47.5 x 8,8, 50 x 8,6

DB Hammer Curl: 60 x 8, 65 x 8, 45 x 8, 55 x 8 - The last two sets I used my old EZ-Grips to get a little more forearm work. I want to get those TylerGrips soon.

One Arm Machine Bicep Curl: 85 x 15,15, 90 x 14,12

608

Wednesday 04/01 - Cardio and shoulder stuff

Internal Rotation: 30 x 20,20,21

External Rotation: 20 x 17,16,15

45 degree External Rotation: 10 x 12,13,14

Subscap Pulls: 10 x 15,15,15

Recumbent bike: 20 min

609

What’s planned for the refeed?

Large pizza and Belgian beer? Or are we switching it up this week?

610

[quote]PonceDeLeon wrote:
What’s planned for the refeed?

Large pizza and Belgian beer? Or are we switching it up this week?[/quote]

X-Vest hike in the morning. Then, a matinee and a margarita. After that, just a medium pizza this time and some Mirror Pond Pale Ale and some Sierra Nevada Bigfoot. The movie for the evening will be Seven Pounds.

611

Thursday 04/02 - Hams and Calves

Jefferson Squats: 175 x 6,6,6,6, 185 x 6,6

Seated Leg Curl: 255 x 6,6,6,6,7

RDL: 265 x 8,8,8,8

Leg Press Calf Raise: 630 x 6,6,6,6,6,6

Seated Calf Raise: 120 x 30,28,30
Side Bends: 65 x 10,10,10

612

Friday 04/03 - Chest and Shoulders

Neutral Grip DB Press: 100 x 8,8,8,7,6

Neutral Grip Incline DB Press: 90 x 9,8,8,8,9

Pec Dec: 120 x 10,10,8,9

Neutral Grip Shoulder Press: 65 x 10,10,10,10
Seated Laterals: 35 x 15,15,15,15

Cybex Machine Laterals: 90 x 20, 100 x 20,20,15

613

Saturday 04/04 - Back, Rear Delts and Calves

Pulldowns: 240 x 6,6,6,6,6,6

One Arm HS High Row: 175 x 6,6,6, 180 x 6,6

One Arm HS Seated Row: 180 x 8,8,8,8

Incline DB Shrugs: 110 x 8,8,7,6

Rear Delt Machine: 175 x 8,8,8,8

Cybex Calf Machine:

280 x 7/7/7
280 x 7/7/7
280 x 7/7/7
280 x 7/7/7
280 x 7/7/7
280 x 7/7/10

Front Calf Raise: 110 x 20,18,16,15,15,15

614

How’s tricks?

615

[quote]pushmepullme wrote:
How’s tricks?[/quote]

Well, this was supposed to be a back off week, but so far it’s been an off week. I didn’t feel too hot on Monday, so I didn’t even train and then Tuesday I had a doctor’s appointment during my normal gym time, so I skipped it. I’ve just kind of felt ‘off’ all week so far.

I’m going to do some cardio today during lunch and then tomorrow, I’ll resume training with the backed-off volume and then next week, I’ll go back to my regular routine.

616

Wednesday 04/08 - Cardio

After picking up something at UPS, I stopped at the 24 Hour next door to do cardio.

Incline Treadmill (3 mph, 15 degree incline): 20 minutes

I need to get diligent about SMR again. I’ve been getting lax on doing it lately and I’m starting to notice a few things tighten up in a bad way. Moving forward, I’m going to make sure I do 15 minutes every evening while watching TV.

I also need to make a greater effort at doing hip flexor and other stretches throughout the day as I’m sitting at my desk too long day in and day out.

617

Thursday 04/09 - Glutes, Hams and Calves.

I was talking to pushmepullme yesterday and I mentioned that I might feel well enough to start doing deadlifts again. Since this is a deload week, I figured I’d give them a shot today.

Sumo Deads: 225 x 5, 245 x 4, 275 x 3,4

Seated Leg Curl: 255 x 6,6,6

RDL: 225 x 8, 245 x 8

One-Leg Leg Press Calf Raise: 230 x 5, 250 x 5,5,5,5
One-Leg Seated Calf Raise: 70 x 9, 50 x 12, 45 x 13,12,10

One-Leg Leg Press Calf Raise (Toes pointed in): 250 x 6,5,6
One-Leg Seated Calf Raise (Toes pointed in): 45 x 12,12,12
Dead Bug (variation 2, reps are per leg): 10,8,8,8

If the calf workout looks familiar, I used the template from today’s article.

The Sumos felt good though. It’s about the first time I’ve done any kind of deadlift from the floor in almost a year, so I was nervous at first, but everything seems to feel good again. I think doing those Jefferson Squats really helped, as I felt my glutes actually working on the deadlifts and that was a problem before.

So anyway, Sumos stay for a while. I’ll likely be alternating them with Jefferson Squats moving forward. Likely 4-6 weeks of Sumo followed by 3-4 weeks of Jeffersons.

618

Good, I’m glad things are working! Make sure you keep up with the foam rolling and whatnot…Not that I’m one to tell people to do that sort of stuff.

Marudermeat had some sumo pointers in a thread over in Strength Sports, if you’re interested.

619

[quote]pushmepullme wrote:
Good, I’m glad things are working! Make sure you keep up with the foam rolling and whatnot…Not that I’m one to tell people to do that sort of stuff.

Marudermeat had some sumo pointers in a thread over in Strength Sports, if you’re interested.[/quote]

I think I just found the thread, so I’ll give it a review. Thanks.

I’ve always preferred pulling sumo, so it will be nice if I can get back to it on a consistent basis.

620

Friday 04/10 - Chest and Shoulders

Flat DB Press: 100 x 8,8,8

Incline DB Press: 90 x 10,10,9

Pec Dec: 120 x 10,10

DB Shoulder Press: 65 x 11,11
Seated Lateral Raise: 35 x 15,15

Cybex Seated Lateral Raise: 100 x 20,20