Revenge of the Sith: AngryVader's Log

Training Training Logs
61

Thursday 10/09 - Hams and calves:

RDLs: 255 x 3,3,3 275 x 3,3,3,3,3 - I might have gone a little too heavy on these. I didn’t feel my glutes working that much and like lower back was doing all the work.

Leg Curls: 135 x 5,5,5,5 140 x 5

Nat Glute/Ham: BW x 5,4,3,3 - Still just doing the negatives on these. I tried using the ab bench for these and it did feel better, so I’ll stick with that for a while.

Back Ext: 25 x 12,12,12
Reverse crunch on slant board: 8,8,8

Seated Calf Raise: 90 x 16,15,13 back off set 70 x 16 - Foot felt a little better but still not quite right.

62

Friday 10/10 - Back and Biceps

Chins: BW+85 x 3,3,3,3,3,3,2,2

BB Row: 260 x 5,5,5,5,5

HS High Row: 270 x 6,6,7 - superset with

Nautilus Pullover: 125 x 10,10 130 x 8 - This was a good superset finally. I’ve been experimenting with different exercises, but hadn’t found the right combo.

I got a good burn and good pump for this one. My only issue was that I wanted to get more reps on the HS High Row, but I was not going to let myself use less than 3 plates a side. Fuck that!

Mechanical DB Curls: 47.5 x 8/5/4,6/4/3,6/3/2

Reverse EZ curl (21s): 60 x 7/7/7,7/7/7,7/7/7

A good workout overall. My lower back was a little more sore than expected, but I did make a pretty big jump in the RDLs yesterday, so that’s why.

I noticed I have a little more feeling in my foot this morning and it didn’t take quite as long for my glute to loosen up either.

63

With your log, what is the difference between / and , with your sets?

64

[quote]pushmepullme wrote:
With your log, what is the difference between / and , with your sets?[/quote]

A comma means a new set and a slash means a drop set or change in the movement. So in the case of the 21s, 7/7/7 would mean 7 reps at the bottom range, 7 at the top range and 7 full reps for one full set of 21s.

65

Saturday 10/11 - Shoulders and calves:

Flex Leverage Press - 125 x 5,5,5,5,5

Seated Laterals/DB Side Row superset: 47.5 x 8/8,8/8,8/8 50 x 6/6

Rear Delt Machine: 125 x 8, 130 8,8,8

Side Raises on slant board: 20 x 15,13,12
Decline Reverse Crunches: 20 x 6,6,6

45 Pound Plate burn out: 45 x 18 front raise reps/10 overhead presses/45 second static overhead hold.

Carl’s Calf Raise: 140 x 12,10,11
Tibialis raises: 70 x 12,11,12

Abduction Machine: 95 x 8, 100 x 8,8

I did about 20 minutes of SMR this morning and will do another 20 minute session in a few minutes here.

66

Have you tried anything outside the box like acupuncture or ART?

67

[quote]pch2 wrote:
Have you tried anything outside the box like acupuncture or ART?[/quote]

No, I haven’t. There’s only one ART guy that I’m aware of in my area, and they are a little too far out of my way to go there. I know Dr. Clay is really close to me though and I thought he did ART. I’ll need to check his site again or contact him to find out.

Haven’t tried acupuncture either. One of my coworkers is supposed to give me the number of the person she goes to, but she keeps forgetting to give me the info.

68

Sunday 10/12 - Diabetes Walk

This morning I got up fairly early and then my friends picked me up and we went to the walk. The walk wasn’t too long. My foot started to go numb about halfway through again though. The feeling came back once the walk was over and I was able to sit down.

After the walk, we went and grabbed a burger and watched NO destroy the Raiders.

I’m just going to chill out the rest of the day. Watch football and do some SMR later.

69

[quote]AngryVader wrote:
Sunday 10/12 - Diabetes Walk

This morning I got up fairly early and then my friends picked me up and we went to the walk. The walk wasn’t too long. My foot started to go numb about halfway through again though. The feeling came back once the walk was over and I was able to sit down.

After the walk, we went and grabbed a burger and watched NO destroy the Raiders.

I’m just going to chill out the rest of the day. Watch football and do some SMR later.[/quote]

I am glad to hear the walk went well, though that sucks about your foot. How long was the walk? I have always wanted to do one but ironicly because I have diabetes I have trouble with my blood sugar and sustained activites such as walking long distances, lol. Were the donation goals met for your walk?
Glad you seemed to have had a good day.

70

[quote]rondastarr wrote:
AngryVader wrote:
Sunday 10/12 - Diabetes Walk

This morning I got up fairly early and then my friends picked me up and we went to the walk. The walk wasn’t too long. My foot started to go numb about halfway through again though. The feeling came back once the walk was over and I was able to sit down.

After the walk, we went and grabbed a burger and watched NO destroy the Raiders.

I’m just going to chill out the rest of the day. Watch football and do some SMR later.

I am glad to hear the walk went well, though that sucks about your foot. How long was the walk? I have always wanted to do one but ironicly because I have diabetes I have trouble with my blood sugar and sustained activites such as walking long distances, lol. Were the donation goals met for your walk?
Glad you seemed to have had a good day.[/quote]

The walk was about 5 miles, so not too big of a deal. It took us about 2 hours in all because it was through town, so we had to stop at traffic lights and it was pretty slow going at first because of all the people.

The actually setup a few rest stations with snacks along the way, so I’m wondering if something like that would help you out if you did a walk. My friend is a type I and she didn’t have any issues with the length of the walk, but she was kind of tired after.

I came up short of my fund raising goals. I did surpass last year’s total though, which was my initial goal. It wasn’t that I did bad, I was just hoping to raise more since I started fund raising earlier this year. Maybe next year depending on how the economy is. I think everyone’s hurting right now.

71

Monday 10/13 - Quads and calves

When I woke up this morning, I didn’t feel too hot. I’m not sure if I’m coming down with something or if I just sleep enough. I almost didn’t go to the gym today, but I’m glad I did.

Front Squat: 175 x 3,3,3 185 x 3,3,3,3,3

Leg Press: 320 x 2:00 x 36 reps, 320 x 2:00 x 37 reps

Reverse Lunge off step: 75 x 6,6,6

Leg Extension: 90 x 20, 100 x 20, 110 x 20

Calf Raise in the Smith machine: 135 x 16,15,12, back off set 95 x 15 - I followed this up with a 90 sec stretch with 180 lbs on the leg press. The stretch felt a lot better this time.

Ab wheel rollouts: 8,8,8

Overall another good workout. The foot still isn’t quite there, but I didn’t feel any issues with the glute this time. I felt a little rushed for time, but that’s cause I took a really late lunch to work out.

I joke that every two weeks I feel like I’m two weeks away from being 100%, but I actually believe it this time. I really think that in two weeks, I’ll be 100% again.

Anyway, as soon as I get home, I’m going to do some SMR while watching football.

72

Tuesday 10/14 - Chest and tris

Felt pretty strong today.

Incline BB Press: 220 x 3, 225 x 3,3,3,3, 230 x 3,3,4

Decline HS Press: 350 x 5,5,5,5 360 x 6

Flat DB Fly: 60 x 8, 65 x 6,6,6

Decline Tri Extension: 105 x 8,8,6,6

Rope Tri Ext (overhead/regular double set): 70 x 8/6,8/4,8/5

73

[quote]AngryVader wrote:
Tuesday 10/14 - Chest and tris

Felt pretty strong today.

Incline BB Press: 220 x 3, 225 x 3,3,3,3, 230 x 3,3,4

Decline HS Press: 350 x 5,5,5,5 360 x 6

Flat DB Fly: 60 x 8, 65 x 6,6,6

Decline Tri Extension: 105 x 8,8,6,6

Rope Tri Ext (overhead/regular double set): 70 x 8/6,8/4,8/5 [/quote]

so how long did that take you?

do you do any cardio for warm up and did you do any foam rolling afterwards?

74

[quote]OctoberGirl wrote:
AngryVader wrote:
Tuesday 10/14 - Chest and tris

Felt pretty strong today.

Incline BB Press: 220 x 3, 225 x 3,3,3,3, 230 x 3,3,4

Decline HS Press: 350 x 5,5,5,5 360 x 6

Flat DB Fly: 60 x 8, 65 x 6,6,6

Decline Tri Extension: 105 x 8,8,6,6

Rope Tri Ext (overhead/regular double set): 70 x 8/6,8/4,8/5

so how long did that take you?

do you do any cardio for warm up and did you do any foam rolling afterwards?[/quote]

All of my workouts take about an hour to an hour and fifteen minutes. I rest one minute in between all sets, with the exception of higher rep and drop sets. With those, I’ll rest about 90-180 seconds. Sometimes longer depending on the movement, like with leg press or calves. I expect that to go down once my leg and conditioning improves.

I also rest anywhere from 2-5 minutes between exercises. That mainly depends on whether or not I’m waiting for equipment to free up.

I don’t do any cardio for warm up. Just some light warm up sets and mobility or SMR stuff. For example, today I did some work with the lacrosse ball for the chest and shoulders before I left for the gym. Yesterday, I did some foam rolling and a few exercises from MM in between my first few warm up sets for legs.

When I got home after work, I did my typical SMR stuff for my glute and calf.

75

Wednesday 10/15 - Off day.

My glute felt pretty tight this morning when I got up, so I went right into about 10 min of mobility and 20 minutes of SMR.

At lunch, I did 20 minutes on the recumbent bike and then another 30 minutes of SMR.

I have this really tender spot on the inside of my left calf that I’m working on, so I’ll do another SMR session when I get home from work.

76

[quote]AngryVader wrote:
My glute felt pretty tight this morning when I got up…
[/quote]

I know this is your log, and we should be respectful, but the amount of talking you do about your tight glutes, it’s taking a lot of self control not to be inappropriate. I just thought you should know that.

77

[quote]pch2 wrote:
AngryVader wrote:
My glute felt pretty tight this morning when I got up…

I know this is your log, and we should be respectful, but the amount of talking you do about your tight glutes, it’s taking a lot of self control not to be inappropriate. I just thought you should know that. [/quote]

Hey, anytime you’d like to come over and help me work on my tight glutes, you are more than welcome to.

78

[quote]AngryVader wrote:
Hey, anytime you’d like to come over and help me work on my tight glutes, you are more than welcome to.[/quote]

My best friend has decided to permanently move to the bay area; I just may randomly show up on your doorstep with a foam roller and lacrosse ball.

Edit: I just stumbled into the TILF conversation, lol, all the women on here think alike.

79

[quote]pch2 wrote:
AngryVader wrote:
Hey, anytime you’d like to come over and help me work on my tight glutes, you are more than welcome to.

My best friend has decided to permanently move to the bay area; I just may randomly show up on your doorstep with a foam roller and lacrosse ball.

Edit: I just stumbled into the TILF conversation, lol, all the women on here think alike.

[/quote]

Hey, that works for me. Just let me know what day you plan on showing up.

I really did open up a can of worms by posting in the TILF thread, didn’t I? I only responded in the first place because pushmepullme told me that I had been called out in that thread. It’s not like I had much reason to view the TILF thread prior to that.

I’m going to experiment with a video of me doing RDLs tomorrow. If it turns out, then I’ll post a link.

80

[quote]AngryVader wrote:
I really did open up a can of worms by posting in the TILF thread, didn’t I? [/quote]

Yes, I suggest you just post a picture now and nip it in the bud. That’s not really the pack of women you want on you.