[quote]Nikki9591 wrote:
Why are you smoking again?
You’re sprinting NOW, soon you’ll be wheezing :)[/quote]
Because its cool. Duh.
also, i havent bought a pack in weeks, maybe months. I do it to be social mostly, and sometimes for a small upper before drawing. Nice glass of red wine or whiskey, some good music and a cigarette…bam! fun times.
streaching. rolling.
pullups
5,6,5,5,5,5,5,5,5,5 = 51 bodyweight pullups 1 over last time. for doubters.
getting good at stretching. Using traction, ie hanging from the bar to stretch my lat, pushing up against the bar and dangling to stretch in both directions.
Breathing deep and slow especially with pec stretches spreads that good stretch feeling all the way around my ribcage. Felt grrrrrrrrrrrreat!
Frustrated that I cant seem to do more than 6 pullups in a set. I had planned to go 5,6,7,8,7,6,5 but that didn’t happen at all. Need to think about this some.
I had about 70 g protein post work out, but if I had to guess only about 90 g protein all day with some chicken and hamburger earlier in the day.
need to man up and buy some fish oil but I just love money so much.
Really don’t want to run right now…Yeah I’m ghey…and I love a muscle guy!!!
time to streach some.
It’s not that you don’t want to run, it’s that you CAN’T. All the smoke is squeezing your lungs like a sponge 
I tease, I tease. I’ll leave now before I’m terribly and brutally insulted.
[quote]Nikki9591 wrote:
It’s not that you don’t want to run, it’s that you CAN’T. All the smoke is squeezing your lungs like a sponge
I tease, I tease. I’ll leave now before I’m terribly and brutally insulted.[/quote]
You stupid f**g c I hope you choke on a nutload full of military grade AIDS.
to death
running went well.
13 x 40 yds. +1 for stupid fucking cunt bitches
woke up with pain in leg and ass but
good stretching past couple days
slight knee pain with first couple reps then I either forgot about it or it went away
think form/glut/hammy activation improving.
I think I got a slight endorphin high, could have gone 14 but I want to leave room for steady improvement.
walk to 7-11 for cooldown and buy milk.
Good stuff, if you haven’t already seen this theres a nice way of attacking those hip flexors: You searched for indexTitle - T NATION and some other good info.
yesterday sprints, quit after 10. Knee was being a bitch and I followed suit. ghosts of weekend cigarettes/boozing
Noteworthy: Forgot to do fire hydrants/mule kicks.
[quote]Eli B wrote:
[quote]Nikki9591 wrote:
It’s not that you don’t want to run, it’s that you CAN’T. All the smoke is squeezing your lungs like a sponge
I tease, I tease. I’ll leave now before I’m terribly and brutally insulted.[/quote]
You stupid f**g c I hope you choke on a nutload full of military grade AIDS.
to death[/quote]
In retrospect this may have been a touch harsh. Deepest apologies.
pullups time.
Haha no worries Darling.
55 pullups. Took a long time. Over an hour surely. Really boring. Will have access to a weight room soon. Time to change things up.
military press
45lbs x 10
95 x 5
115 x 4,3
95 x 8,6,5,6,5
^goofy progression while i figure out how much I can do
External rotation on pulley. 12lbs x 5,10,10
deadlift.
135
185
205
225 for 10-15 singles (wasnt counting just focusing on form)
235
245
A guy at the gym said my form was ‘picture perfect’ but I’m now having occasional low back pain. It doesn’t seem to be too serious but my confidence in my form is not at an all time high.
http://www.T-Nation.com/readArticle.do?id=1588392
new bible.
lower weight
bar closer perhaps to prevent shins from bleeding next time
read again.
been a few days, hips still fucked up but slightly improved. Am now thinking I’ll do a pull, push, and legs three day split.
Today
Pullups: BW 20lbs 6 x 5
Pulley external shoulder rotation: 36 lbs 5, 5 x 6 (maybe this should be on push day)
Too much left in the tank. Next time I want to do some rows in there too. Wish there was a back extension machine at the gym. Will have to think about improvising something.
Going to cash some checks and buy some fish oil, and a foam roller I think. If I can compartmentalize my judaism for just a minute.
Legs. Trying to work on hamstrings.
Supersets goblet squats and hamstring curl machine
Once again I fail to count sets but I like the principle I have going
Stretching/rolling
Goblet squat started at 45 lbs. x 5
Stretching
Hamstring curl started at 100 lbs x 5 I beleive
Worked goblet squat in 5 lb increments up until 70 or 75 by 5. That makes 6 or 7 sets.
Then 6 or 7 or 8 sets of 80 lbs x 10. on hamstring curl.
Tried 115 on hamstring curl and felt like something in my left knee was going to give. Felt similar to when I first tore my ACL, MCL and cartilage so Im worried its one of those things. On the ohter hand with lower weight I felt fine so I’ll just pretend like that never happened.
Next time I’ll do sets of 10 with goblet squat and start at a higher weight.
That is all. Got some good feel in my hammies, still think I have a recruitment problem with glutes but since my back muscles seem to be coming along, I’ll work on my hammies for a while and see if I can fill in with the glutes after that.
frustrated with rolling. It seems like its helped to a point but Im going to need fish oil to make another breakthrough. Fish oil and a recommitment to long long stretches. so so boring.
/essay.
push/triceps/shoulders
behind neck military press. 95 lbs
10,7,5,4,3,3,3,1
Pulley ext. rotation
36lbs x 3 ouch
24lbs x 10 x 5?6?
what is it called when you raise dumbells out at your side? side raises?
10lbs x 10
15 lbs x 5 x 5?
Tried to do some dips. Shoulder/pec pain after one or two.
Better but I still don’t feel particularly exhausted. Did eat rather a lot so maybe I did enough.
Pullups BW x 5
10 lbs 5
20 lbs 3.5
10 lbs 4,4,4.75,3,3,2,3,2,2.7,1.66,3,2 Got bored or tired I dont know
BB rows. Form is a question mark
65lbs x 10
85lbs x 10
105 x 10
105 x 8.25
105 x 8
105 x 8
legs. hamstrings.
Machine ham curls supersetted with goblet squats
hamstring curls at 85 lbs.
Goblets:
65 x 10
70 x 10
80 x 10 x 3.
Good dl vid
