fun days are fun.
pic of 6 pack once acheived is a must 
Crazy Tuesday’s!
AM cardio completed via 25min MI Hill Intervals on bike and 25 min MI stepmill o’death.
Ham’s were still pretty tight so I decided to forego the DL’s and just get a back/bi session in.
It apparently was back day at the gym so exercises/stations were limited.
A. WG Chins
6 x 6
**Actually kind of blew my mind that I was able to do these. I’ve been doing singles, doubles or triples for a while but I felt strong and slammed out 6 x 6.
B. Seated Row (unilateral handles performed at same time)
Basically did 4 x 12 with the last set being a giant strip set
C. UG Pulldowns
3 x 12
D. High WG Row
3 x 20
**this machine has multi-positional handles which allows for it to almost be a rear deltiod row
E. Reverse EZ Bar Curl
5 x 10 w/ 15-20sec rest
F. Seated HS Curl
3 x 6+6
**First 6 reps are strict and held for a squeeze at the top, second 6 reps are just trying to move the weight.
G. Seated Machine Curl
2 x AMAP with hard squeeze at top
Took about 45 minutes to complete as we moved pretty quickly. Nothing too exciting there. All the squat racks, power cages and even SM’s were in use so any kind of BB rowing was out (all the BB’s were in use too-- frickin busy).
Finished up and shot off to baseball. A traffic nightmare in our area last night meant it took a little longer to get to the diamond so my typical warm up was cut a little short. Bad news for me as my hammies were tight. Top of 2 I flubbed a grounder to third and took off for first and could just feel my hammies seizing up. Top of 3, ripped one to third and barely beat the throw but felt an uncomfortable sensation in my groin. Top of 4, yet another grounder and I knew my groin was in trouble. Pulled myself from the game after that as I know I want to be as close to 100% for this weekend’s tournament.
In any event, in honour of said injury, an oldie but goodie.
What is it with aging bodybuilders and groind injuries??? Sorry, not that I want to imply that you’re old or anything…
And in that Cheers episode, didn’t Sam follow up that newscast by using a ventriloquism dummy?
hope all is well!
dude are you doing Tnation Fantasy Football, I believe theres room u gotta PM westcoast7
nice work- sorry about the groin
put some ice on your junk.
I might have to pm you-
Im switching gyms and there is this vast space between the stairs
and the sqaut rack.
Its filled with bedazzled yellow and chrome welded square tubing stuffs
Quick update.
Trained Thursday and Friday AM getting in some delt and arm work.
Baseball began yesterday and it’s been pretty taxing. I’ve strained both hamstrings so my days consist of playing, stretching, icing, medicating, repeating.
Had a massage this morning to try and loosen the hammies and the therapists first words were “Holy shit, what have you done to yourself”.
Apparently I’ve been foam rolling too aggressively as I have quite the bruising forming on my right hammie (the worst of the two).
We didn’t play well yesterday and lost a heartbreaker this afternoon. I’m off to Game 4 now.
Hope all is well in TN - Land.
Tired.
5 games in 48hrs. Late night games, early morning games, etc.
I’ve pulled my right hamstring and strainer my left. Right groin is also ‘tweaked’ so I am doing my best to rest and recover.
I got into the gym yesterday for some Chest/Tri/Delt’s. I felt completely gassed so I turned the volume right down.
Program was basically:
Inc DB
Inc BB
CGBP
Push downs
DB Laterals + Band Laterals
Tried some ab work but could definitely feel it in the groin area.
I’m hoping by next weekend I can start training legs again.
Damn, quit hurting yourself!
james
I’m trying to stay healthy. 
2nd page bump.
I’m still lifting but haven’t had time to ritually post here.
Tuesday was Back/Bi’s, yesterday was Shoulders and will do some arms today. Tomorrow will be an off day.
I’ve refrained from AM cardio in hopes that the hammies will loosen. I did 25min of LI on the bike last night and felt fine. I may do some more tonight. I’m actually lighter and leaner without doing cardio this week.
Who knows, I may even post a pic tomorrow after taking progress shots. Maybe the bottom 2 of the pack will poke their heads.
“Ritually”… HAH. That made me laugh because I kinda feel the same. I almost feel guilty after I’ve been away awhile.
I’ve been casually following a couple of logs since about March – obviously yours is one – wondering how many would die from lack of posting. Most of them appear to keep going. I find them entertaining, educational, and somewhat motivating.
[quote]ddot76 wrote:
I’m still lifting but haven’t had time to ritually post here.
[/quote]
Yeah, I can now understand why Dave Tate sometimes just posts ‘Lifted shit’.
That’s where I’m at these days.
“Lifting shit”
Was pretty brain dead yesterday (well, for the past few weeks actually) and didn’t feel like doing my own programming so I “plaguerized” from Shelby’s log on EFS.
Arms went like this:
A. Rope Pressdowns 8 x 10 --flex every rep – 60 sec rest
B. Seated HS Dips --pyramid weight & reps --12,10,8,6
C. Seated Palms UP DB Curls – 8 sets of 8 w/ 3 sec negative --BRUTAL
D. EZ Bar Preacher curls – 8 sets of 6 w/ 2 sec contraction and 3 sec negative --MORE BRUTAL
Finished the session by trying to regain the “pump” in my tri’s with a variety of movements. Nothing worked. Damn no carbs!!
Friday was a planned day off and I actually had the option of taking today as well but went in for a quick back session. I figured it got the least intense session of the week so far so why not hit it again. I wanted to focus on thickness as opposed to to width so focused on rowing.
Went in with a sketchy plan and came out with this.
A. Single Arm DB Rows
B. Seated HS High Row
C. SM Pendlay Rows
D. Machine Lat Pulldowns
E. Prone DB Rows
All movements were done with warm up set(s) and then pyramided 12/10/8/6 with weight increasing.
Finished with 2 sets of Heavy DB Rear Lat “Swings”
If you haven’t tried these, DO THEM TOMORROW.
Shoulder size is my weak point and this movement is just awesome. Everyday this week I’ve been asked HOW I’m training shoulders. I equate a lot of that noticable improvement to this one exercise.
Thank you Mountain Dog.
Time for a legendary cheat meal tonight.
Over and out.
life certainly goes on even if your not posting.
I’ll try those shoulder swings today!
[quote]mom-in-MD wrote:
life certainly goes on even if your not posting.
I’ll try those shoulder swings today! [/quote]
Thanks MiM! It certainly does.
Tested out the “legs” yesterday. Hamstrings held up pretty well. They actually felt better the deeper I got into the session.
A. Seated Ham Curls - 8 sets
B. Leg Press w/ Bands - worked up to 4 working sets
C. Hack Squats - 3 sets
D. Walking Lunges - 3 sets
E. SM Front Squats - 2 sets
F. Extensions
Was actually a pretty long session with high volume.
Working sets on Leg Press were 8pps w/ Mini’s for 8 reps
Todd I will let you know if i am training legs again on Sunday…looks like i might have to work at the store on Sunday this weekend… I will let you know for sure though.
Keep training and dieting hard! Your off season is right around the corner!
The DB swings are the SHIT
I have been doing them for a bit- they are awesome
training is looking solid
lifting shit is sometimes sufficient info