Revenge of the Sith: AngryVader's Log

Training Training Logs
641

Monday 04/20 - Quads and Calves

Front Squat: 165 x 5,5, 170 x 5,5, 175 x 5,5 - Finally felt relatively ‘easy’, without anything feeling weird. I think it might be time to start pushing myself on these again.

Leg Press: 450 x 21 reps x 2:00 min, 22 reps x 2:00, 23 reps x 2:00 min

One Leg Extension: 50 x 20,20, 55 x 16 - I think I’m about to ditch these and replace them with split squats or reverse lunges off a step.

One-Leg Calf Raise: 100 x 5,5,5,5,5
One-Leg Seated Calf Raise: 45 x 15,15,15,15,15
Garhammer Raise: 6,6,6,6,6

One-Leg Calf Raise (Toes pointed in): 80 x 7,6,6
One-Leg Seated Calf Raise (Toes pointed in): 45 x 15,15,15
One-Leg Front Calf Raise: 45 x 12,12,12

642

Monday 04/20 - Quads and Calves

Front Squat: 165 x 5,5, 170 x 5,5, 175 x 5,5 - Finally felt relatively ‘easy’, without anything feeling weird. I think it might be time to start pushing myself on these again.

Leg Press: 450 x 21 reps x 2:00 min, 22 reps x 2:00, 23 reps x 2:00 min

One Leg Extension: 50 x 20,20, 55 x 16 - I think I’m about to ditch these and replace them with split squats or reverse lunges off a step.

One-Leg Calf Raise: 100 x 5,5,5,5,5
One-Leg Seated Calf Raise: 45 x 15,15,15,15,15
Garhammer Raise: 6,6,6,6,6

One-Leg Calf Raise (Toes pointed in): 80 x 7,6,6
One-Leg Seated Calf Raise (Toes pointed in): 45 x 15,15,15
One-Leg Front Calf Raise: 45 x 12,12,12

643

Tuesday 04/21 - Arms

Every set today was done with the Tyler Grip, with the exception of the machine extension as the handles on that are already pretty large.

RGBP (Smith): 245 x 6, 255 x 6, 265 x 6, 270 x6

Decline EZ Tri Extention: 85 x 8,8, 90 x 6,6

One Arm Machine Tri Extension: 115 x 15,15,13,13

DB Preacher Curl: 40 x 8, 45 x 6, 42.5 x 7,6

DB Hammer Curl: 50 x 8,8,8,8

DB Reverse Curl: 30 x 15,15, 32.5 x 13,14

644

[quote]AngryVader wrote:
Saturday 4/18 afternoon.

Sorry I didn’t post this earlier, but I did some sprints in the afternoon and didn’t have a chance to post until now.

20 x 30m - Just working on my starts and acceleration.

I meant to do a hike this morning, but my feet, calves and hams are just too damn sore![/quote]

SWEET! How much rest time do you use between sets? I used to use 1 min between sets, but when I got to around set 5, I would just be running and my form would break down, so I extended the rest periods to 2 mins.

645

Wednesday 04/22 - Cardio and shoulder stuff

Internal Rotation: 30 x 25,25,20

External Rotation: 20 x 16,14,14

45 degree External Rotation: 10 x 15,14,14 -

Subscap Pulls: 10 x 20, 12.5 x 15,15

Treadmill (15 degree, 2.6 mph): 24 minutes

646

[quote]tmoney1 wrote:
AngryVader wrote:
Saturday 4/18 afternoon.

Sorry I didn’t post this earlier, but I did some sprints in the afternoon and didn’t have a chance to post until now.

20 x 30m - Just working on my starts and acceleration.

I meant to do a hike this morning, but my feet, calves and hams are just too damn sore!

SWEET! How much rest time do you use between sets? I used to use 1 min between sets, but when I got to around set 5, I would just be running and my form would break down, so I extended the rest periods to 2 mins.[/quote]

I’ve never actually timed my rest between sets. Normally, on the shorter sprints, I just go again immediately after walking back to the start point. I’ll get a little more rest every 4 sprints or so when I get water.

When I do longer sprints, I tend to rest until I feel ready to go again. Normally, when I do longer sprints, I’ll sprint the straight parts and then walk the curves, so again, I’ll usually just do my next sprint once I reach the straight part of the track.

647

Thursday 04/23 - Glutes, Hams and Calves.

Sumo Deads: 285 x 4,4,4, 295 x 4, 305 x 4, 315 x 4 - Now that I’m back up to 315, I’ll have to take some video next week for a form check. I’ll try to take multiple videos from different angles.

Seated Leg Curl: 270 x 6,6,6,6,6

RDL: 255 x 8,8,8,8

Leg Press Calf Raise: 540 x 5,5,5,5,5
Seated Calf Raise: 90 x 15,15,15,15,15
Dead Bug (variation 2, reps are per leg): 9,9,8,9,8

Leg Press Calf Raise (Toes pointed in): 540 x 6,6,6
Seated Calf Raise (Toes pointed in): 90 x 15,15,15
Windmills: BW x 6, 10 x 6,6 - I’ve never done these before. Even though they are pretty much triangle pose from yoga, they felt a little weird and they are going to take some getting used to.

I got tired of all the one legged calf shit already. I’ll just do those on Monday.

648

Friday 04/24 - Chest and Shoulders

Ahem…thanks for bumping my log pushmepullme. Oh wait, you forgot! :stuck_out_tongue:

So, I was kind of stressed out about today’s workout because my elbows have been kind of weird since Tuesday, so I took the opportunity to drop the weight a little bit and work in my form and even brought the elbows out a little bit from my sides to get a little more chest involvement.

Flat DB Press - All sets were done with the Tyler Grips.
80 x 8
85 x 8
90 x 8
95 x 8
100 x 8

Incline DB Press - Again, with Tyler Grips
85 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Nautilus Pec Dec
125 x 10
125 x 10
125 x 8
125 x 7

Seated Shoulder Press (Tyler Grips)
60 x 10
65 x 10
65 x 8
65 x 8

supersetted with (no rest)

Seated Laterals
37.5 x 15
37.5 x 12
37.5 x 10
37.5 x 10

Cybex Machine Laterals
110 x 20
110 x 16
110 x 15
110 x 15

The elbows felt fine throughout the whole workout so that’s a good thing. I guess I won’t mess around with skull crushers anymore.

649

[quote]AngryVader wrote:
Friday 04/24 - Chest and Shoulders

Ahem…thanks for bumping my log pushmepullme. Oh wait, you forgot! :stuck_out_tongue:

So, I was kind of stressed out about today’s workout because my elbows have been kind of weird since Tuesday, so I took the opportunity to drop the weight a little bit and work in my form and even brought the elbows out a little bit from my sides to get a little more chest involvement.

Flat DB Press - All sets were done with the Tyler Grips.
80 x 8
85 x 8
90 x 8
95 x 8
100 x 8

Incline DB Press - Again, with Tyler Grips
85 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Nautilus Pec Dec
125 x 10
125 x 10
125 x 8
125 x 7

Seated Shoulder Press (Tyler Grips)
60 x 10
65 x 10
65 x 8
65 x 8

supersetted with (no rest)

Seated Laterals
37.5 x 15
37.5 x 12
37.5 x 10
37.5 x 10

Cybex Machine Laterals
110 x 20
110 x 16
110 x 15
110 x 15

The elbows felt fine throughout the whole workout so that’s a good thing. I guess I won’t mess around with skull crushers anymore.

DB Shoulder Press: 55 x 12, 60 x 9,8,8 - All sets were done with the Tyler Grips.
Seated Lateral Raise: 37.5 x 12,10,10,10

Cybex Seated Lateral Raise: 105 x 20,20,20, 110 x 18

I don’t know why, but I just didn’t have any stamina on my sets today for chest. Oh well. I’ll try again next week. [/quote]

Jesus, Vader. Must you work so hard? You’re making us look bad.

650

[quote]WolBarret wrote:
AngryVader wrote:
DB Shoulder Press: 55 x 12, 60 x 9,8,8 - All sets were done with the Tyler Grips.
Seated Lateral Raise: 37.5 x 12,10,10,10

Cybex Seated Lateral Raise: 105 x 20,20,20, 110 x 18

I don’t know why, but I just didn’t have any stamina on my sets today for chest. Oh well. I’ll try again next week.

Jesus, Vader. Must you work so hard? You’re making us look bad.[/quote]

Well, that last part of the workout you can ignore as that was part of last week’s workout. I’ve been failing at cut and paste lately.

I did change the format of the way I type up my workout though. It sure looks like I did a lot more when I list out like that.

651

Bump.

652

[quote]pushmepullme wrote:
Bump.[/quote]

Bitch. :stuck_out_tongue:

653

420×525 31.5 KB

[quote]AngryVader wrote:
pushmepullme wrote:
Bump.

Bitch. :P[/quote]

Bump.

654

Thought I’d chime in about grip work. I bought two sets of lynx grips and set them at my finger tips instead of in my palms. I’ve used them for my last two pull days and my forearms have gotten a tremendous training effect from that.

655

[quote]Free2Be wrote:
Thought I’d chime in about grip work. I bought two sets of lynx grips and set them at my finger tips instead of in my palms. I’ve used them for my last two pull days and my forearms have gotten a tremendous training effect from that.[/quote]

When I use the Lynx Grips, I pretty much do the same. I tend to use them more on the fingers for pulling exercises. However, if I use them on a pressing movement, I’ll place the grip more in my palm.

Give those Tyler Grips a try for some grip work. You’ll find that there isn’t much you can do about where the grip sits in your hand because you won’t even be able to close your hand around it completely. Tyler Grips on reverse curls and hammer curls are pretty rough on the forearms, but in a good way.

656

[quote]pushmepullme wrote:
AngryVader wrote:
pushmepullme wrote:
Bump.

Bitch. :stuck_out_tongue:

Bump.[/quote]

Your Tina Fey offering pleases me.

657

Saturday 04/25 - Back, Rear Delts and Calves

Nautilus Pulldown
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6
220 x 6

Hammer Strength High Row - (weight is per arm)
180 x 6
180 x 6
180 x 6
185 x 6

Dumbbell Row
90 x 8
100 x 8
110 x 8 - I haven’t done these in a while, so I kind of forgot how much weight I should use. :slight_smile:

Incline Shrug
110 x 6
110 x 6
110 x 6
110 x 6

Rear Delt on Nautilus Pec Dec
180 x 8
180 x 8
185 x 8
185 x 8

Cybex Calf Raise
285 x 7/7/7
285 x 7/7/7
285 x 7/7/7
285 x 7/7/7
290 x 7/7/7
295 x 7/7/7

superset with

Cybex Front Calf Raise 
120 x 15
120 x 15
120 x 14
120 x 12
120 x 13
120 x 12

Now I’m off to donate blood!

658

420×556 31.6 KB

Bump.

659

Once again, Summer Glau pleases me. She pleases me greatly!

Sunday 04/26 - Touch football.

Had a BBQ with friends out in the park today. Played some volleyball for a bit and then we had a nice 7 on 7 touch football game. I guess it’s a good thing I’ve been sprinting as that really helped. I only caught a single TD pass, but the funny part was that they kept asking me to block for others. Either that or they just asked me to run the ball. :slight_smile:

660

PMPM

You just made this thread 2x better! :wink: I think I speak for all men when I say keep posting those pics.

AV

I used the lynx grips for pressing yesterday and put them in my palms. Great dark siders think alike. As for the Tyler grips I think I’ll find some appropriate sized hosing at HD and make my own. Or use an old radiator hose. Of coarse I’ll have to wait until the end of June, but I think I’ll be getting a training effect from the lynx still at that time.