[quote]Phill wrote:
1 am and the garden is DONE 1 fence for 12 green bean plants made cages and planted 14 tomato plants 3 kinds, and 6 zucchini.
Now tomorrow can be spent getting my house and life gimp ready LOL lots of food prep etc. Sit on my new patio and watch my garden grow LOL
Phill[/quote]
Sounds awesome man, good luck and recover fast.
great…now we have westside for gardeners…too bad you cant plant steak…j/k phil–heal up
[quote]gags wrote:
great…now we have westside for gardeners…too bad you cant plant steak…j/k phil–heal up[/quote]
They wont let me have a cow in the city damn them :)ive tried Chickens but hell those lil bastard arent worth the effort
Phill
[quote]ExNole wrote:
Phill wrote:
1 am and the garden is DONE 1 fence for 12 green bean plants made cages and planted 14 tomato plants 3 kinds, and 6 zucchini.
Now tomorrow can be spent getting my house and life gimp ready LOL lots of food prep etc. Sit on my new patio and watch my garden grow LOL
Phill
Sounds awesome man, good luck and recover fast. [/quote]
Thanks man will do
Phill
Lower 25th 2006 the LAST Pre gimp w/o (stress relief) : )
Warm up, trim trees, do laundry, burn stuff, clean patio, gimp proof environment : )
Squat ( to 14 inch box touch and go to assure depth 2? or so below parallel)
Bar x ton
135 x 10
185 x 8
225 x 5
275 x 5
315 x 5
365 x 3
405 x 3
455 x miss (ya got to be kidding me)
Put on belt
405 x 1 (TOOOO TIGHT!!! LOL got it to the last hole)
Ok just heavy stuff aint going to happen, im beat. Missed on less then I box squat for a triple. Head not in it, etc etc… So decided to do some cardio since the light weights were feeling good and needed some stress relief.
The rest done with 2 mins rest
405 x 2
315 x 15
225 x 30
135 x 30 (box squat)
OK that should have me crawling into surgery LOL and give plenty of stimulus/damage to deserve a day or two off. Its only 45 mins after the w/o and may legs are SORE!!!
400lb Tire Flippin
20 flips
Practice doing it with just left hand I may be able to do these we?ll see got a few and that was after the squat fest
Abs 3 sets
Calves 3 sets - in honor of Meat and since I havent worked them direct on over 6 months
That?d be it going to have a feast tonight at midnight after midnight no eating drinking NOTHING until after surgery over 14 hours I dread that more than anything
Phill
First and foremost, Phill, best of luck with your surgery Monday.
Sat 03-24-07 RE day
Shoulder rehab/prehab
general warmup
Medicine ball (8 lb) “juggles” ~30
performed with a lot of rotation and pec stretch
The start and end point were a few inches above the ground. This gave some good rotational, chest, and delt warmup.
BB OHP - 90 lbs. 3 x 8
Setting these up in a power rack was as bitch. Had to drag the bench over other equip, doorways and mats into another room. The bench would not go as verticle as preferred. Then my elbows turned out to be wider than the rack. That required setting the safety pins about seat level whereas I had actually planned to use the pins at clavicle level as the start point of the lift. Plus, my back was over-arching. Next time I’ll do DB presses.
Face Pulls
60 lbs x 12
80 lbs x 10
80 lbs x 15
Pulldowns with Pro-grip
ONE set no rest
100 x 5, 120 x 5, 150 x 5, 100 x 7
Med Ball juggles - 50
Gimpler “puts” - 40 or so
After all the med ball tosses from side to side with lots of rotation, I figured the chest had been stretched/worked enough. So, I performed these tosses from one hand to the next similar to tossing a shot put. Start position was with the end of the bar and hand against the front delt. With elbows in, the bar was tossed straight ahead. Upon return it was caught by the opposing hand and stopped at that side’s delt. Surprisingly, this lit up my traps. The front delts got a lot of work out of this too.
DE Bench
This is week one of a 5 week speed cycle prescribed to me by Harbinjc. I’ll be following his template to the T so let’s see what happens.
Speed Bench straight weight 50% 1RM
125 x 3 x 4 sets Pinkies near rings
125 x 3 x 4 Indexes on smooth
125 x 3 x 4 Index about 2 thumbs from smooth
Flite Machine Chest supported rows
160 x 5
180 x 5 x 4 sets
DB Elbows Out Extensions
35 x 8
40 x 8 x 3 sets
Superset Lat Pulldowns + Lateral Raises
130. 140, 150, all for 10 reps
25# DBs x 10 x 3 sets
That’s it. I never do any speed work so this will all be new to me. Lost 6 pounds of BW cuz of my sickness. Strength felt pretty good though and I wasn’t struggling during my workout.
This deserves its own post. I think I speak for everyone on this thread when I say our thoughts and Prayers are with you Phill. Good luck with your surgery and I know you will be back better and stronger than ever. Take care buddy.
[quote]4est wrote:
First and foremost, Phill, best of luck with your surgery Monday.[/quote]
thanks bro im eating the last supper as we speak LOL
[quote]
Sat 03-24-07 RE day
Shoulder rehab/prehab
general warmup
Medicine ball (8 lb) “juggles” ~30
performed with a lot of rotation and pec stretch
The start and end point were a few inches above the ground. This gave some good rotational, chest, and delt warmup.
BB OHP - 90 lbs. 3 x 8
Setting these up in a power rack was as bitch. Had to drag the bench over other equip, doorways and mats into another room. The bench would not go as verticle as preferred. Then my elbows turned out to be wider than the rack. That required setting the safety pins about seat level whereas I had actually planned to use the pins at clavicle level as the start point of the lift. Plus, my back was over-arching. Next time I’ll do DB presses.[quote]
Can you set the pins there for safety so it dotn land on your lap and then use the hooks that hold the bar at the level needed??
either way IMO DB Oh presses will be a better re move anyway hitting way more stabilizers etc
Nice one bro keep it up.
By the way guys were cresting 3000 posts DAMN!!! Who’d a thunk it
One of these days need to have a westside/pling thread get together training, Maybe food yes and what the hell ever other havoc we can cause
Phill
[quote]Dre Cappa wrote:
This deserves its own post. I think I speak for everyone on this thread when I say our thoughts and Prayers are with you Phill. Good luck with your surgery and I know you will be back better and stronger than ever. Take care buddy.[/quote]
Damn bro thanks means a lot and ill be back sooner then they project I know that.
Stay strong keep training hard ill be pecking post with one damn left hand for a bit LOL
Phill
I need top remember to throw in one of those crazy ass squat session etc from time to time 6 weeks or so. Hell I got some serious OMS I hate to see what the DOMS will bring LOL
edit:
while I can still peck with two hands training and diet thoughts
diet real quick was thinking of shedding fat while injured BUT then cutting cals dont exactly equal FAST good recovery so im a bit torn and leaning toward prob trying to maintain stop cramming my gullet but maintain 240 and try and not get to soft, thoughts???
training been thinking about this a LOT and well until I see what the heck they slap on my amr I wont be 100% sure but I thinmk with safety squat bar etc Ill ge able to hit legs pretty good. The upper ME kinda pisses me off lots of db OH press etc and well hit things on the left side ive neglected and need to startdoing smaller muscle groups I think will actually lead to less injury pains etc…
Heres what im thinking.
Monday Upper ME
same basic plan two ME presses maybe clean and press some rows and abs
Tuesday Lower ME
same two big moves like SSB Box squat and something abs.
wednesday off, walk
thursday RE Total body
go to the gym across the street and go machine crazy Not big compounds but more hypertrophy based work smaller stuff 8-12 rep range for the most part go for some damn size
friday off, walk
saturday Total body event/conditioning. drag things throw things flip this sprint etc. I wont be able to do BIG loading events etc one armed etc, but kind of keep moving do stuff jump on boxes etc
sunday off
thoughts and any ideas on my upper me and working upper body at all would be great Im hoping it will be not to restrictive of a cast and I can even if Light weight do various raises front etc to aim to keep some shoulder strength
Later
Phill
Phill,
It’s monday morning and by the time you get to this post you should be out of surgery. Hopefully everything went well. Give us the gruesome details. I want pics of the gimp arm, damn it!!
seriously though, I’ll pray to the Strength Gods for you…
meat
woohoo… My wrist wraps and 3 pairs of bands arrived today!!
Just in time for bench day. 
[quote]maraudermeat wrote:
Phill,
It’s monday morning and by the time you get to this post you should be out of surgery. Hopefully everything went well. Give us the gruesome details. I want pics of the gimp arm, damn it!!
seriously though, I’ll pray to the Strength Gods for you…
meat[/quote]
I second this, get better Phill.
I bet you’ll be doing one arm clean and presses by the end of the week.
[quote]ExNole wrote:
maraudermeat wrote:
Phill,
It’s monday morning and by the time you get to this post you should be out of surgery. Hopefully everything went well. Give us the gruesome details. I want pics of the gimp arm, damn it!!
seriously though, I’ll pray to the Strength Gods for you…
meat
I second this, get better Phill.
I bet you’ll be doing one arm clean and presses by the end of the week. [/quote]
$10 says he took at least a hand gripper to his hospital room.
got a stupid question:
I changed my ME from flat to now decline bench.
i was really suprised when i blast single 185(flat Pr) and kept going to set a PR at 200. i was like holly shit!
is this normal to have such a difference from flat to decline? btw the decline had to be only about 10degrees.
cheers
ME Bench
Warmup
Bench
barx10x2
135x8
225x5
275x2
315x1
355x1
325x2 PR
The spotter tapped the bar on 355, but it was really only a tap. Since it wasn’t a PR attempt and it happened over my sticking point, I’m going to count it anyhow. 325x2 was clear and pretty damn fast.
Standing Overhead Lockout: Bar At Forehead
135x5
185x1
205xMISS
I’m not quite strong enough for these yet, the pins were at the highest setting.
Floor Press
225x5
275x3
275x2
275x3
Kroc Rows
50x10
100x8
140x14 (Seperate sets for each arm)
Face Pulls
Curls
Good workout tonight, though I really did too much stuff.
[quote]GNorm wrote:
got a stupid question:
I changed my ME from flat to now decline bench.
i was really suprised when i blast single 185(flat Pr) and kept going to set a PR at 200. i was like holly shit!
is this normal to have such a difference from flat to decline? btw the decline had to be only about 10degrees.
cheers
[/quote]
yes, that is normal. the decline decreases the range of motion of a normal bench and places more stress on the pecs and triceps. developing a really good arch during your flat bench is an attempt to get into a decline bench position.
meat
[quote]GNorm wrote:
got a stupid question:
I changed my ME from flat to now decline bench.
i was really suprised when i blast single 185(flat Pr) and kept going to set a PR at 200. i was like holly shit!
is this normal to have such a difference from flat to decline? btw the decline had to be only about 10degrees.
cheers
[/quote]
Yup, Decline reduces the ROM a little bit and puts more stress on the shoulders.
ME everything
tonight was the last workout before the comp. this weekend. My training partner is doing the full meet so we decided to treat tonight like it was a full meet. I’m only doing the bench during the comp but I decided to do all three tonight anyway. everything was done with comp. rules and with a belt only.
sumo
135x5
225x3
315x2
405x1
495x1
585x1
675x1
bench
0x10
135x5
225x3
315x1
405x1
455x1
455x1
405x3
squat
135x5
225x3
315x3
405x3
495x2
545x2
585x1
635x1
655x1
everything felt strong. I left a rep or two in the tank on everything. For the bench I only went up to my second attempt. I will wait for the comp. to decide my third.
It’s all up the god’s on the iron now.
Let’s win one for the gimpy, I mean, gipper, I mean Phill.
meat