Great job. Don’t you find that when you go into the gym feeling like ass, you pound out something good?
Wed. 6/10
Shoulders
DB High Incline
25x10, 50x10, 75x8, 85x8, 95x7
B1: Side Lat DB
25x10, 35x10, 40x10, 45x6
B2: Seated DB Front Raise
25x10, 30x10, 35x8+2+2
Rev. Cable X-Over (rear Delts)
20x10, 25x10, 30x10
Lots of scap crap.
Took it relatively easy, but think I got that PR on the high inclines-- have to check that.
[quote]ouroboro_s wrote:
Great job. Don’t you find that when you go into the gym feeling like ass, you pound out something good? [/quote]
This happens a lot. Sometimes the opposite, too-- all amped up to move some weight around, then crash with a sub-par workout. Shit happens!
Bbbbbback and Bbbbbbiceps
Chest Suppt. T-Bar:
1px10, 2p x 10, 3px10, 4p x 6, 3p+25 x 8
B1: Lat P/D: 100x10, 130x10, 150x10, 200x5, 180x10
B2: Alt DB Curl: -, 35x10, 40x10, 50x5, 50x4
C1: Seated Belt Row: 130x10, 180x12, 210x10, 230x10
C2: Hammer Curl: -, 35x10, 40x10, 45x10
BB Curl: 70x10, 80x6, x6, x7
Pinwheel Curl: 55x10, 65x6, x6
Hang, stretch, scaps, walk, eat.
Steely
you are killing the gunz
kmc
Tried to squat today.
Gym has new summer hours. They close at freakin’ 2pm on Sat. I get there at 1:45p… Bastards.
Mowed lawn.
Getting chainsaw tuned up. I love m’chainsaw. Gonna do some chainsaw stuff.
I just like saying “chainsaw”.
Chainsaw.
Haven’t check in for awhile. Your weights are really moving way up. The 5/3/1 seems to be treating you well. Has spring hit Maine yet? Been cold down here.
[quote]ouroboro_s wrote:
Great job. Don’t you find that sometimes when you go to the gym, you get pounded in the ass something good? [/quote]
fixed…what?
[quote]SteelyD wrote:
Tried to squat today.
Gym has new summer hours. They close at freakin’ 2pm on Sat. I get there at 1:45p… Bastards.
Mowed lawn.
Getting chainsaw tuned up. I love m’chainsaw. Gonna do some chainsaw stuff.
I just like saying “chainsaw”.
Chainsaw.[/quote]
Sounds like you’re feeling better. Better than a well oiled chainsaw! Maybe you ought to change your avatar to Leatherface! 
[quote]SteelyD wrote:
Tried to squat today.
Gym has new summer hours. They close at freakin’ 2pm on Sat. I get there at 1:45p… Bastards.
Mowed lawn.
Getting chainsaw tuned up. I love m’chainsaw. Gonna do some chainsaw stuff.
I just like saying “chainsaw”.
Chainsaw.[/quote]
If I’m not mistaken, using a chainsaw raises your testosterone level.
[quote]giterdone wrote:
ouroboro_s wrote:
Great job. Don’t you find that sometimes when you go to the gym, you get pounded in the ass something good?
fixed…what?[/quote]
I should add that I have been watching your log and you have inspired me to switch to sumo deads. Plus you are a good Eastern boy that likes felling trees, burning brush and long walks on the beach. Like I said…inspirational.
Anyway, the switch was for a couple of reasons…conventional deads were tough on my lower back and my quad development is not what I would like. Sumo seems to be a fix for both.
My sumo is 100lbs off my conventional but I’m getting the form down and it is starting to feel more natural.
[quote]ecogenx wrote:
Haven’t check in for awhile. Your weights are really moving way up. The 5/3/1 seems to be treating you well. Has spring hit Maine yet? Been cold down here.[/quote]
Thanks dude. I like the 5/3/1 for Bench, Squats, and Deads. I haven’t been doing mil presses for awhile, so I guess I’m doing a hybrid 5/3/1. It’s really a great program for post rehab issues-- in my case lower back and shoulder. The submaximal weights and linear progression are perfect to let your body ‘catch up’.
I would normally default to “Madcow 5x5” (Intermediate) for strength gains, but that program is so aggressive, especially with squats, that I just don’t have the recovery speed it requires. Squatting and DL’ing once a week is plenty for my tweaky back… 
Yeah, Spring in Maine. More like “The Rain in Maine Falls Mainely on my House”. Crazy weather shifts this time of year. Well, you know how it is, you’re really the same climate-- 30-40 degree daily shifts. Rain one minute, sunny the next, rain again.
Hell, we’re still burning wood in the fireplace to heat up the house some nights!!
I have several piles of brush to burn and about 8 trees I need to take out so I can get some sun in the yard after unchecked growth. Call it “GPP”
[quote]giterdone wrote:
giterdone wrote:
ouroboro_s wrote:
Great job. Don’t you find that sometimes when you go to the gym, you get pounded in the ass something good?
fixed…what?
I should add that I have been watching your log and you have inspired me to switch to sumo deads. Plus you are a good Eastern boy that likes felling trees, burning brush and long walks on the beach. Like I said…inspirational.
Anyway, the switch was for a couple of reasons…conventional deads were tough on my lower back and my quad development is not what I would like. Sumo seems to be a fix for both.
My sumo is 100lbs off my conventional but I’m getting the form down and it is starting to feel more natural.
[/quote]
Thanks man! Yeah, sumos have been great for progression and recovery-- much easier on my back for sure, plus I can take better advantage of my hugantic ass.
Nova Scotia, eh? Your just a short ride away on the ‘The Cat’! You ever see that thing? Pretty awesome ship.
Yeah, I love me chainsaw. Cutting wood and living in the northeast go hand in hand, unless your a crunchy-assed tree hugger that thinks that toilet paper just appears out thin air (if they use toilet paper at all…). 8^O
[quote]LittleStrick wrote:
If I’m not mistaken, using a chainsaw raises your testosterone level.
[/quote]
I need all the help I can get!
[quote]mathineer wrote:
ou’re feeling better. Better than a well oiled chainsaw! Maybe you ought to change your avatar to Leatherface!
[/quote]
I could just use my own mug shot!
SUN 6/14/09, 55F, Rainy.
Los Escuates
5/3/1 - Cycle 2, Week 3, 5x3x1
135x6
225x5
300x5
340x3
*380x5 (Rep PR)
Shoulder crap, foam roll
That’s all I did today. After I re-racked that last set, My lower right back/hip felt tweaky and compressed (injury site), so I called it good, stretched, came home, currently icing and NSAIDs. Nothing bad, just not worth pushing.
- That is a rep PR. Pretty much at this point forward, anything I do above 380 for 3 reps or more is a PR at that weight. I think 2 more cycles I’ll be at weight PR weights. The 380’s felt pretty good and I cranked out the last one. I think I had one more in me. Video to follow if I have time.
Great job on the Escuates!
Was feeling kinda bad about maybe going a little too far with the ‘bulk’.
Not that I’m obese, but sometimes that little voice kinda says “Hey man, it’s almost Summer-- beach days coming up…”.
So, on this chilly, rainy, Sunday afternoon, I had to go to Wal-Mart to pick up a couple things. It was packed. Packed full of cattle. At 230-ish, I was one of the smallest (waist size) people in the whole place, including many of the women. All the ‘Fatmobiles’ were in use. In a few cases, there was no room to get by two obese people double-widing it in the food aisles.
I came home, grilled some steak, shrimp, rice, and stir-fry. I don’t feel so bad now.
Question for you SD. You mentioned that once a week was enough for you on squats and DLs. Does that mean you do either squats or DLs once per week? Not squats one day and DLs another day in the same week?
Reason I ask is that my back never seems to fully recover. I am wary over going to legs once every 7 days because that seems to be the cusp for me with reference to DOMS. If I go 6 days between, I may or may not get it. On upper body there seems to be enough crossover in workouts that it wards it off. Not so with legs.
[quote]SteelyD wrote:
Was feeling kinda bad about maybe going a little too far with the ‘bulk’.
Not that I’m obese, but sometimes that little voice kinda says “Hey man, it’s almost Summer-- beach days coming up…”. [/quote]
Who are you kidding? You live in Maine! I’ve been there and I’ve been in the water. In late August. So … you’re worried you’ll look bulky on the beach in your summer parka?
BWAH!
Cappy