Revenge of the Sith: AngryVader's Log

Training Training Logs
821

Friday 05/15 - Chest and Shoulders

Flat DB Press
95 x 8
100 x 8
105 x 8
110 x 8
110 x 8

Incline DB Press
95 x 10
95 x 9
95 x 8
95 x 8
95 x 6

Nautilus Pec Dec - I call these “Hulk Claps” now. I also dropped the weight cause I want to get more reps on these.
110 x 15
110 x 12
110 x 12
110 x 12

Seated Shoulder Press
70 x 10
70 x 8
70 x 8
70 x 7

supersetted with (no rest)

Seated Laterals
40 x 15
40 x 13
40 x 12
40 x 10

Cybex Machine Laterals
110 x 20
110 x 20
110 x 20
110 x 20

Standing Cable Crunch (Rope Handle) - Yes, I was motivated by the EliteFTS article from the email today.
50 x 10
60 x 10
70 x 10 - This felt about right.

822

I do the same thing with the “Hulk Claps.”

(because “Hulk Clap” sounds like a green colored STD)

I try to get in 50 or so reps using RP if I have to, but at the end of the workout.

You are definitely the most diligent SMR’ing mofo on this site, though. Have you been slacking on it? I haven’t seen you posting about it as much.

823

[quote]PonceDeLeon wrote:
I do the same thing with the “Hulk Claps.”

(because “Hulk Clap” sounds like a green colored STD)

I try to get in 50 or so reps using RP if I have to, but at the end of the workout.

You are definitely the most diligent SMR’ing mofo on this site, though. Have you been slacking on it? I haven’t seen you posting about it as much.[/quote]

I just stopped posting about it since it was boring to always mention.

I did slack off on it recently and I think I was starting to pay for it. I had kind of a knot in my left calf and my left glute was starting to bother me again, so this week I went back to two daily sessions a day. One in the morning and another sometime after I get home from work. About 10-15 minutes for each session. Seems to be help thought. The calf and glute didn’t feel quite as tight this morning. I’ll keep up with it for another week or so and then probably switch back to just a single session per day.

824

[quote]AngryVader wrote:
…so this week I went back to two daily sessions a day.[/quote]

As opposed to two daily sessions a week? I kid. I’ve definitely had some knots and whatnot lately, and being more diligent about SMR is a good thing. I’ve been bringing my foam roller to the gym, but it hasn’t been stiff enough so I’ve been using a section of PVC pipe.

It helps keep the Hulk Clap from flaring up, too.

825

[quote]pushmepullme wrote:
AngryVader wrote:
…so this week I went back to two daily sessions a day.

As opposed to two daily sessions a week? I kid. I’ve definitely had some knots and whatnot lately, and being more diligent about SMR is a good thing. I’ve been bringing my foam roller to the gym, but it hasn’t been stiff enough so I’ve been using a section of PVC pipe.

It helps keep the Hulk Clap from flaring up, too.[/quote]

I recently bought one of the black foam rollers and that is definitely stiffer than the original white one, but I still have to use a lacrosse, baseball or softball for the calves and glutes. They are just too dense and the foam rollers don’t penetrate deep enough to be effective.

How’s that paragraph for innuendo? In-your-endo. High Five

826

[quote]AngryVader wrote:
How’s that paragraph for innuendo? In-your-endo. High Five[/quote]

snap!

827

Saturday 05/16 - Back, Rear Delts and Calves

Chins - All sets done with Tyler Grips
BW x 10
+25 x 8
+25 x 6
+35 x 5
+35 x 5
+35 x 5

Hammer Strength High Row
320 x 6
340 x 6
340 x 6
340 x 6

DB Row
115 x 8
115 x 8
120 x 10 - Used straps on the last two sets
120 x 9

Incline Shrug
110 x 7
110 x 6
110 x 7
110 x 6

Rear Delt Machine - Superset with Incline Shrugs
180 x 10
180 x 8
180 x 8
180 x 8

Standing Calf Raise - Again, 15 minutes EDT-style with the Front Calf Raise.
480 x 5/5/5
480 x 5/5/5
480 x 5/5/5
480 x 5/5/5
480 x 5/5/5
480 x 5/5/5
480 x 4/4/4
480 x 5/5/5
480 x 5/5/5

Standing Front Calf Raise - Superset with Standing Calf Raise
240 x 8
240 x 7
240 x 7
240 x 7
240 x 6
240 x 6
240 x 6
240 x 6
240 x 7

828

05/16 (afternoon) - Sprintz!

8 x 60m

Every two sets I did the following:

Standing Band Crunch - Light Band, single looped
5 set x 12 reps each

829

I just saw this. Thanks a lot for the reference, Vader.

[quote]AngryVader wrote:
Flow wrote:
Hey, would you mind sharing what Meat suggested?

Thanks.

Sure! Meat said the following:

your deadlift style is what is commonly seen. you are lifting the weight using mostly lower back. the legs aren’t used much at all. two things will happen with this style-1. you will eventually over stress the lower back that will aggrevate the injuries you’ve had and 2. you won’t get any stronger:)

don’t feel bad because 99.9999% of people approach the deadlift wrong. they thing they have to bend over and pick the weight up. that’s fine if you have a lowerback made out of titanium with a crane built into it. if you don’t have those things you need to rethink what you are doing.

first off, the deadlift is a pull. to take full advantage of all your larger muscle groups such as your hips and quads, you have to pull the weight back to you.

i’m not going to overload you on all the things you need to do right now. i want you to start with three simple things.

  1. next time you pull, lift your toes and keep them up throughout the entire pull.

  2. i want you to pull the bar back into your shins instead of lifting the bar straight up with your lower back.

  3. as you pull back i want you to push your knees out away from you and pretend that you are squatting out of the hole using a wide stance.

do your pulls up to your knees. be sure to setup after every rep. doing the touch and go style leads to loose, messy form. get a vid when you think you have that part down.

we will then move on to the lockout.

You can see the thread here:

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/feedback_from_meat?id=3002873&pageNo=1[/quote]

830

Monday 05/18 - Quads and Calves

Changed things up again today.

I need to start taking better care of myself on the weekend (i.e not drink so damn much). It’s rough to have a leg workout when you already aren’t feeling your best from lack of rest and bad eating all weekend.

Front Squat
185 x 5
195 x 5,5,5
205 x 5,5 - Felt a lot better than last week, but still not quite there.

Leg Press
450 x 20,20,20
270 x 50 - Too easy
180 x 100 - Also too easy

I decided to give the timed sets a break for a bit. Besides the sets of 50 and 100 reps take a good amount of time without me needing to time them anyway.

Was going to do Leg Extensions next, but I was gassed and the pump in my quadz was almost painful at this point.

Seated Calf Raise - Again, 15 min EDT-Style with Front Calf Raises and Garhammer Raises
115 x 15,15,12,12,12,10,10,10,10,10

Front Calf Raise
115 x 10,10,8,8,8,8,8,7,6,8

Garhammer Raise
BW x 6,6,6,5,4,5,5

831

[quote]AngryVader wrote:
Monday 05/18 - Quads and Calves

Changed things up again today.

I need to start taking better care of myself on the weekend (i.e not drink so damn much). It’s rough to have a leg workout when you already aren’t feeling your best from lack of rest and bad eating all weekend.

Front Squat
185 x 5
195 x 5,5,5
205 x 5,5 - Felt a lot better than last week, but still not quite there.

Leg Press
450 x 20,20,20
270 x 50 - Too easy
180 x 100 - Also too easy

I decided to give the timed sets a break for a bit. Besides the sets of 50 and 100 reps take a good amount of time without me needing to time them anyway.

Was going to do Leg Extensions next, but I was gassed and the pump in my quadz was almost painful at this point.

Seated Calf Raise - Again, 15 min EDT-Style with Front Calf Raises and Garhammer Raises
115 x 15,15,12,12,12,10,10,10,10,10

Front Calf Raise
115 x 10,10,8,8,8,8,8,7,6,8

Garhammer Raise
BW x 6,6,6,5,4,5,5[/quote]

100 reps. I don’t think I can count that high. Why 100? Are you a masochist? If it helps I can just burn you with a cigarette. It’d be faster.

832

[quote]ouroboro_s wrote:
AngryVader wrote:
Monday 05/18 - Quads and Calves

Changed things up again today.

I need to start taking better care of myself on the weekend (i.e not drink so damn much). It’s rough to have a leg workout when you already aren’t feeling your best from lack of rest and bad eating all weekend.

Front Squat
185 x 5
195 x 5,5,5
205 x 5,5 - Felt a lot better than last week, but still not quite there.

Leg Press
450 x 20,20,20
270 x 50 - Too easy
180 x 100 - Also too easy

I decided to give the timed sets a break for a bit. Besides the sets of 50 and 100 reps take a good amount of time without me needing to time them anyway.

Was going to do Leg Extensions next, but I was gassed and the pump in my quadz was almost painful at this point.

Seated Calf Raise - Again, 15 min EDT-Style with Front Calf Raises and Garhammer Raises
115 x 15,15,12,12,12,10,10,10,10,10

Front Calf Raise
115 x 10,10,8,8,8,8,8,7,6,8

Garhammer Raise
BW x 6,6,6,5,4,5,5

100 reps. I don’t think I can count that high. Why 100? Are you a masochist? If it helps I can just burn you with a cigarette. It’d be faster.[/quote]

haha…yeah, I’m kind of a masochist. Also, I think my legs have tended to respond better to higher reps and really getting a sick burn as far as for growth.

After being burned by lava, the skin doesn’t have a lot of feeling these days. I don’t think I’d notice being burned by a cigarette. :slight_smile:

833

Burned by lava? Sounds like an inside (log?) joke that I’m behind on. I hope.

When’s that prowler coming in?

“I’m a cybernetic organism. Living tissue over endoskeleton.”

Man, can’t wait for Thursday!

834

[quote]PonceDeLeon wrote:
Burned by lava? Sounds like an inside (log?) joke that I’m behind on. I hope.
[/quote]

(Star Wars)

835

Whoa, now I’m the log thief typing in yellow! I didn’t even realize it when I snapped earlier. Maybe it’s making the first poster on the page have the yellow background?

836

[quote]pushmepullme wrote:
Whoa, now I’m the log thief typing in yellow! I didn’t even realize it when I snapped earlier. Maybe it’s making the first poster on the page have the yellow background?[/quote]

That’s never been the case in the past. Looks like another job for Tech Support.

Ponce, the frigging Prowler hasn’t even shipped yet. No idea when it’s going to get here.

837

[quote]AngryVader wrote:
pushmepullme wrote:
Whoa, now I’m the log thief typing in yellow! I didn’t even realize it when I snapped earlier. Maybe it’s making the first poster on the page have the yellow background?

pushmepullme wrote:
Whoa, now I’m the log thief typing in yellow! I didn’t even realize it when I snapped earlier. Maybe it’s making the first poster on the page have the yellow background?

That’s never been the case in the past. Looks like another job for Tech Support.

Ponce, the frigging Prowler hasn’t even shipped yet. No idea when it’s going to get here.[/quote]

Yeah, I know. I’ve noticed this happening recently on a couple of different logs. It’s just another weird T-Nation “feature.”

They better send you some sweet freebies with that Prowler.

838

[quote]pushmepullme wrote:
AngryVader wrote:
pushmepullme wrote:
Whoa, now I’m the log thief typing in yellow! I didn’t even realize it when I snapped earlier. Maybe it’s making the first poster on the page have the yellow background?

pushmepullme wrote:
Whoa, now I’m the log thief typing in yellow! I didn’t even realize it when I snapped earlier. Maybe it’s making the first poster on the page have the yellow background?

That’s never been the case in the past. Looks like another job for Tech Support.

Ponce, the frigging Prowler hasn’t even shipped yet. No idea when it’s going to get here.

Yeah, I know. I’ve noticed this happening recently on a couple of different logs. It’s just another weird T-Nation “feature.”

[/quote]

Hijack:
They fixed it on Rugger’s log. I don’t know why we’re not special in PW and we don’t get yellow posts for our own threads. pout
/hijack

Vader… I’ll burn you with hot candle wax. It’s no lava, but it’s sexier than cigs.

839

[quote]Court wrote:
pushmepullme wrote:
AngryVader wrote:
pushmepullme wrote:
Whoa, now I’m the log thief typing in yellow! I didn’t even realize it when I snapped earlier. Maybe it’s making the first poster on the page have the yellow background?

pushmepullme wrote:
Whoa, now I’m the log thief typing in yellow! I didn’t even realize it when I snapped earlier. Maybe it’s making the first poster on the page have the yellow background?

That’s never been the case in the past. Looks like another job for Tech Support.

Ponce, the frigging Prowler hasn’t even shipped yet. No idea when it’s going to get here.

Yeah, I know. I’ve noticed this happening recently on a couple of different logs. It’s just another weird T-Nation “feature.”

Hijack:
They fixed it on Rugger’s log. I don’t know why we’re not special in PW and we don’t get yellow posts for our own threads. pout
/hijack

Vader… I’ll burn you with hot candle wax. It’s no lava, but it’s sexier than cigs.[/quote]

I made a post about it in the Tech Support forum, so hopefully they’ll fix it soon.

I’ve never understood why they didn’t do a similar thing in the PW forum. Maybe they just expected you guys to use the Training Logs forum for that.

I’ll take you up on the hot candle wax thing next time you are in CA. :smiley:

840

Fixed! :smiley:

EDIT: This was kind of a lame post on my part, so I’ll just type some other random thoughts here.

  • I’m eating closer to 3300 cals a day now. This is from about 300 grams of protein, 200 carb and 120 fat. I’m currently taking two scoops of Surge Workout Fuel pre and during my workout and two scoop of Surge Recovery post. This is the bulk of my carbs for the day. I usually consume a single scoop of WoF during my sprint workouts.

  • I weighed 201 yesterday, 197 this morning. Should give you an idea of how much my weight swings in a given day.

  • I can’t say I’ve noticed much from ReceptorMax or 11-T as far as feeling anything. 11-T does have really nice cooling feeling on the skin though. I will say that on Sunday, my body just felt ‘tight’ all around. Not tight like my muscles were tight, but tight like I had a full body pump or something. That’s kind of cool actually.

  • I think the crisis was averted as far as my glute acting up again. I was starting to get twinges of pain down the leg like I had last summer. However, after a week of the two-a-day SMR sessions and focusing on stretching/yoga again, I’m not noticing the pain anymore and my glute actually feels a lot better in general now. Moving forward, I’m just going to have to make sure to always dedicate at least a few minutes each day to a little bit of SMR for the lower body.