UnlimitedSteel--On the Road to Recovery and Ultimate Strength

[AJ010]

Hey everyone, this is healthy n'fit, starting my new online journal. In case you all didnt know, I've had an injured back for 2 months, and its pretty much better. I have a long way to go from now. My goals are to squat 315, bench 250, and deadlift 405lbs, as well as keeping my back fine.

[AJ010]

April 26th 2003-----------------Rehab Work

Early in the day:

Reverse Hypers:4x25

Later on at evening:

Squats

45x10
95x8
95x8
115x2(belted up)
115x5(belted up)

Then I military pressed 115x1 because I wanted to.(belted up)

Bench Press

45x10
95x8
95x8
Super Cg 95x8

My hamstrings were super tight so I couldnt do deadlifts.

Comments

This workout felt pretty good. I had like no back pain, and I was feeling pretty good. I really need to stretch more often.

[AmateurWrestler]

hey man! glad to see your back squatting!

[AJ010]

Originally posted by AmateurWrestler
hey man! glad to see your back squatting!

Thanks. :) Its good to be back. I'm not gonna go too heavy though. I have to listen to my body and see what happens.

[AmateurWrestler]

good call

[Rookie]

Good to see that you are back in the game.

[AJ010]

Thanks guys

[Fullback_45]

HEY!!!! Its about time you start keeping a log. Glad to hear the back. I know what you mean, ive had the worst backproblems ever, almost paralized. Going to be interesteding watching your strength progress!!!

[AJ010]

Originally posted by Fullback_45
HEY!!!! Its about time you start keeping a log. Glad to hear the back. I know what you mean, ive had the worst backproblems ever, almost paralized. Going to be interesteding watching your strength progress!!!

Thanks man! I'm happy too. When i woke up this morning, for the first time in a long ass time, my back didnt hurt when I was doing some arch thing, and rounding there was a little pain. I'm still not 100% better, but I'm gonna do this light stuff and gradually go up in weight.

[AMG]

Like I said over at FI, wonderful to see you doing everything again bro. ;)

[AJ010]

Originally posted by AMG
Like I said over at FI, wonderful to see you doing everything again bro. ;)

Thanks! :)

[AJ010]

April 30th 2003------------------------------Rehab

Squat

45x10
45x10
95x5(belt)
95x5(belt)

Bench Press

45x10
95x8
95x8

Deadlift

135x8
185x6 (belt)
225x1(belt) *easy. i dont think i should have went this heavy though, but i was feeling bad and didnt think*

Comments

Good workout. I dont know if I'm going to get my back any better than it is now. I may always have an arching/rounding problem so i don't really know what to do. I'll see how I feel tomorrow. If it feels better, than I'll continue the lifting. Otherwise, I'll have to decide. I'm confused at this point. But otherwise, back was feeling good.

[AmateurWrestler]

hey man we sound like we're in the same boat here.......we'll see what happens, good luck

[AJ010]

Thanks man. Good luck to you too.

[AMG]

Great workout Steel!

[AJ010]

Originally posted by AMG
Great workout Steel!

Thanks! I'm gonna go lower in weight though from now on on deadlifts. That was easy, but IMO too heavy for now. You're doin great too.

[AMG]

Originally posted by UnlimitedSteel
Thanks! I'm gonna go lower in weight though from now on on deadlifts. That was easy, but IMO too heavy for now. You're doin great too.

Great idea about keeping the weight light.


Thanks man.

[AJ010]

Originally posted by AMG
Great idea about keeping the weight light.


Thanks man.

Yeah.
No prob bro.

[Fullback_45]

Just wait until you start training that deadlift hard when the time is right. I think everyone might be in for a surprise!!!

[AJ010]

Thanks Fullback! I've currently decided not to hit really hard stuff in a while, only easy light stuff, because I have track practice every day and its harder than I thought. I need more motivation for hitting the weights again. I've kinda lost some from time off. :(

Anyways, here's todays Track Workout.

May 1st 2003-------------------------Track Workout

I started off with some stretches, then some light easy drills. Then, it hit me from there. I did nearly my fastest 400m time on the last and outermost lane, and came in second place. The kid who beat me was near the innermost lane and beat me by 15-30ft I think. Then, I could rest for around 2 minutes. Then I had to do another 400m run and since I havent done this kind of stuff in a long ass time, I was drained and didn't come near first, but I was somewhere in the front. Then after the run, I could rest 2-3 minutes. Then I had to do yet another 400m run, and I really slowed down this time. I was starting to get a headache. Then after this run I could rest a little over 3 minutes. Then, I had to do my final 400m run, which surprisingly wasn't what I thought my slowest lap. Maybe it was the extra rest I got.

Then, we did some hurtle jumps. My first time ever doing these, and most of the ones i did were more like hops, rather than one leg running steps. I felt drained already from the 4x400m runs, so these weren't my best.

That was all for today, and woohoo, I'm going back for more tomorrow. I wonder what kind of run we'll be doing before the real hurtling and I think shotput tomorrow. Does anyone know what kind of muscle fiber was being worked during those 4x400m runs? I hope it was fast twitch. I really care mostly about speed. :)

Note-this was just a practice, not a meet. I need to have 15 practices before a meet and I've only got 2. There was like 20-40 people here today.

[Rookie]

Don't lose motivation! Youre the strongest 14 year old ive ever seen. You are a great help to these boards and have been a great help to me. It would be a shame if these boards lost a knowlegdeable person such as yourself.

Just give your injures time to heal, then go back and hit those weights like youve never hit them before!

Don't ever lose your motivation. You have so much potential.

[AJ010]

Originally posted by Rookie
Don't lose motivation! Youre the strongest 14 year old ive ever seen. You are a great help to these boards and have been a great help to me. It would be a shame if these boards lost a knowlegdeable person such as yourself.

Just give your injures time to heal, then go back and hit those weights like youve never hit them before!

Don't ever lose your motivation. You have so much potential.

Thanks man. It really means a lot to me. You know what, I'll find that motivation somehow, and get me some nice PRs one day again. I've been out of real stuff for 2 months and am still actually out from it. Thanks.

[Rookie]

Originally posted by UnlimitedSteel
Thanks man. It really means a lot to me. You know what, I'll find that motivation somehow, and get me some nice PRs one day again. I've been out of real stuff for 2 months and am still actually out from it. Thanks.

Have you visited a doctor yet? Or pyhisical therapy? Maybe they can help you recover.

Is it a soft tissue problem, (muscle, ligaments, cartlige ect..) or a bone problem?

[AJ010]

Originally posted by Rookie
Have you visited a doctor yet? Or pyhisical therapy? Maybe they can help you recover.

Is it a soft tissue problem, (muscle, ligaments, cartlige ect..) or a bone problem?

I have visited a chiropractor. Its supposedly a misalignment problem of the spine and nerves are being cut off. It could be something else though, i'm not sure.

[Fullback_45]

MAN!!! You have so much potential, your young and very, very strong for your fairley new to the sport. Just think in another 2 years were you will be, probley hitting up 350 or so. How about in 4 years!!! Just wait until track is over and youll get into it big time again. Its natural that your not 100% devoted to it mentally since you have another sport. Good job at pulling two sports at once though, deffinetly a true Champ. Keep it up.

[AJ010]

Originally posted by Fullback_45
MAN!!! You have so much potential, your young and very, very strong for your fairley new to the sport. Just think in another 2 years were you will be, probley hitting up 350 or so. How about in 4 years!!! Just wait until track is over and youll get into it big time again. Its natural that your not 100% devoted to it mentally since you have another sport. Good job at pulling two sports at once though, deffinetly a true Champ. Keep it up.

Thanks so much Fullback. That post really meant a lot to me. I'm hoping by then end of track I'll be ready to hit up the heavy weights again, and it'll be like last year, a new beginning.

[AJ010]

May 2nd 2003---------------------Track Workout

Ok, today was more of an endurance day today, which I'm not sure is what I want to be doing when I'm not powerlifting. But anyways, here's what we did. We ran 2 miles at around 6mph, or 10 minute/mile pace. But, there was a little twist in this. The coach blew the whistle every few seconds and the last person in the line sprinted through the left lane ahead of the running line all the way to the front, and everyone did this 3 times. My calves got tight like crazy and hurt too. After that, we had 3 choices. High Jump, Hurtles, or Shotput. These were all new to me, so I just chose the High Jump for today. I did 3 high jumps, doing ok IMO. I then walked over to the shotput area, but damnit, i was only 10 seconds late! If I only ran there I would have made it. The shotput was only an 8lb metal ball lol. Well, i'm resting up for the weekend, finally. Back is feeling pretty good right now. I can't walk lol.

[AJ010]

May 6th 2003----------------------------Rehab

I started off with 4 sets of 25 on r.hypers and then 3 sets of 20 on hypers.

Then:

Squat
45x10
4 sets of 95x5

Bench Press
45x10
2 sets of 95x3 wide grip DE Style
1 close grip set of 95x3 DE Style
1 medium grip set of 95x3 DE Style

Deadlifts
95x10
4 sets of 135x4

Barbell curls
3 sets of 65x8

Then i finished with 3 sets of 20 on r.hypers.

Comments
Today felt great. I went in with nearly no pain, and left with hardly anymore. I think deadlifts might be a problem right now, but I'll have to see how my back feels tomorrow. Everything was really easy. Deadlift reps went up in around 2/3 of a second i bet, Bench reps were fast, nearly De Speed, and Squats were normal speed, but fast. Barbell Curls were just a nice thing to do again. My biceps got weaker :(. lol. Alright, later.

[lilmuscleman]

good luck with your rehab man. you'll be back into it b4 ya know it.

[AJ010]

Originally posted by lilmuscleman
good luck with your rehab man. you'll be back into it b4 ya know it.

Thanks bro. If my back is feeling as good as it is now tomorrow, I may just be improving. If I have increased pain, then im gonna have to change some things around.

[AJ010]

May 7th 2003---------------------------Random stuff

Wow, what a day. In gym, we went down to weight room, so i was very tempted. I'll make a list of what i did.

Machine Bench Press-225lbs. Only 1 damn plate from the whole rack. hehe, the looks i got were great :). Regular bench i did 135x3 easily, but kinda slow.

Military Press-120lbs, coulda got more

Leg Press- I think i did 425. i suck at leg press. i have NEVER done it before. After that, i did reps at 160 super easy. damn teacher said i was goin to fast when i clearly wasnt. Damn BB super slowness. :P

Dumbell Curl-50lbs with both hands for 1 rep. then I easily military pressed it dumbell style

Squat-135x1 super easy and fast!. The other kids said "oww, it hurts! try it!" and i did it. i went well below parallel, and they were surprised lol. they were gonna use these weird U shaped pad things! lol they didnt try it tho. teacher wouldnt let us. :mad:


And i also did some really easy stuff, like sled squats, supported rows, pull ups.

Then later on in the day i did i think a mile run, 3 100m sprints, and walked home 3-4 miles cuz my friend is a dumbass and got me lost. lol.

[AmateurWrestler]

hey it looks good

any back pain on the 135 squat?

[AJ010]

Originally posted by AmateurWrestler
hey it looks good

any back pain on the 135 squat?
Thanks! Nope, no back pain on the squat. Today, my back felt great. I gotta do Reverse hypers later.

[Rookie]

Great! Looks like you're nearing recovery.

[lilmuscleman]

that's awesome man! you're almost better. ooh-rah!

[AJ010]

Haha, thanks bros. I'm still gonna be in a little pain for a while though. But I'm gettin there.

[AJ010]

May 12th 2003----------------Track Workout

Damn, what a day. Pretty fun though, yet its still goddamn endurance!! I'll list what we did.

--1 mile "indian run". Basically, we're running the mile all together at a nice pace, and every 2-5 seconds the last person in line will sprint to the front. I sprinted 3 times. Not too bad speed here.

Rest for 5 minutes

--400m run. I think I did it in an easy 80 seconds. I could have prolly gotten 70-75sec, but I dont know lol. Came in 1st I think.

Rest for 5 minutes

--800m run. I did an easy 3:16. My regular 800m run is 2:55, but since I was drained it was kinda hard.

Rest 3.5 minutes

--400m run. OK, it was either 1:15 or 115seconds. I'm not sure lol. But i came in an exact tie second by running into the coach on lane 2 :D. so i think it was 75 seconds.

Thats it for today. Back was feeling great, like I could lift. But damnit, I ate a big mac and fries and feel all full and fat now. :( :D lol. I just wish we'd do sprinting.

[lilmuscleman]

nice job on your running man. glad to hear the back is almost better.

[AJ010]

Originally posted by lilmuscleman
nice job on your running man. glad to hear the back is almost better.

Thanks man. I gotta get back to heavy stuff soon :|

[AJ010]

May 13th 2003----------------------Rehab

Ok, I pretty much got started because back was feeling great and I was tempted too. I did a few deadlift reps with 135 and a few "cheating" cleans with 135. Then started the little workout.

Bench Press
60x5
155x1*easy
195x1*not paused really. But not bad, especially since I havent done bench stuff in like 1.5 months, wasnt a good day, and hardly warmed up.
205x0 *oh well, got it up a little.

Squats
135x4*belt
135x1*no belt
135x3*no belt

Pretty good. I did reverse hypers and hypers afterwards. NOW, the most important thing for me is for my back to feel good tomorrow. If it does, and feels better the day after, I'm getting somewhere. Otherwise, I'm not.

[Rookie]

Still strong in the bench. keep it up.

[Fullback_45]

Those lifts are steel very good. LIke Rookie said, very nice bench work going on.

[AJ010]

Thanks guys. I just have to get my squat up, and itll be all good. Sigh, theres nothing i can do about my bench being too good cpompared to squat. I take off 1.5 months from bench and it is pretty much the same, yet my squat will prolly be worse.

[NiR]

ahhh... i didnt even no u changed names... u should have told me on aim. and speaking of aim i havnt seen u for a while. maybe cause i wasnt on much. but nice to c yoou recover from your back pains. sad that my pains are still bothering me. but it has gotten better after i started sleeping on the ground on the hard floor. u should try it. may 20 big day for my docs appointment.!!! and i think my bench is same as yours now. although i havnt squatted/deadlifted for like about 2 months now causse of my back pains. i hope to start in maybe end of june since i need to recover after my doc's appointment. keeping trainin bro. u will b hitting your normal weights in no time.

[AJ010]

Originally posted by NiR
ahhh... i didnt even no u changed names... u should have told me on aim. and speaking of aim i havnt seen u for a while. maybe cause i wasnt on much. but nice to c yoou recover from your back pains. sad that my pains are still bothering me. but it has gotten better after i started sleeping on the ground on the hard floor. u should try it. may 20 big day for my docs appointment.!!! and i think my bench is same as yours now. although i havnt squatted/deadlifted for like about 2 months now causse of my back pains. i hope to start in maybe end of june since i need to recover after my doc's appointment. keeping trainin bro. u will b hitting your normal weights in no time.

Yeah bro, I'm healthy n'fit lol. sorry for the confusion. You probably do bench as much as me now lol. So, thanks for the support bro. Good luck with your back. I may try sleepin on the floor sometime. Thanks.

[AJ010]

May 29th 2003-------------------Another Workout

Ok on Tuesday I got 180 on machine bench with handles really low.

Today, I did these exercises:

Seated Machine Military Press-153lbs. +27lbs I think sincelast time

Dumbell Rows-55'sx8*Coulda done more weight or reps for sure

Chest Supported Rows-Only did 45+ machine for a few reps. Tried 105 but missed near the top.

Barbell Bench-75(or 95) for 8 reps.
I think it was 165 I tried next. Here's a little rant I have about this. I told this one kid to spot me on the side, and I told another kid to spot the other side. He walked away but i didnt know. The kid who did spot one side help it the entire time and TILTED the bar, so I got it stuck on my chest and a kid had to help me get it off. I was so pissed after that, that I pressed 165 easily without a spot.

Dumbell Military Press-Did 55 with right arm one time and did 50 with left. I did a dumbell swing to get the 55s up to my chest.

Dumbell Curl-45x1, 50x1.

And I think that's it. Yeah, its all upper body. :( But it was fun.

[AmateurWrestler]

hey not too bad man!

my last workout sucked but this weekend ima train twice with my good friend

he benches 290, squats 315 (herniated disc from football) cleans 295 x4 (****ing insane i know) he weighs 168 and is 5'6 1/2

he should help for motivation :)


anyways im glad to see you are getting back into things, you will be back in no time, a lot sooner than i will.......

[Fullback_45]

Damn, what a ***, the kid didnt have enough sence to walk around behind you and spot. Keep up the awsome workouts.

[AJ010]

Amateur-thanks. Good luck trainin with that kid! He has an awesome clean.

FullBack-Yeah i know! He's some pansy boy who could lift jack ****. It was a good thing i decided not to max the bench lol.

BTW, next workout will still be in a while. But I thought id put this one in.

[Fullback_45]

Hehehe I hear ya. Thats why I dont take weights at school, nothing but a bunch of hard core pansy boys kickin it in there. Why you takeing awhile off? Finals?

[AJ010]

Originally posted by Fullback_45
Hehehe I hear ya. Thats why I dont take weights at school, nothing but a bunch of hard core pansy boys kickin it in there. Why you takeing awhile off? Finals?

Yeah lol. I know what ya mean.

I'm takin off a while just until I get my back and a lil bit of knee better. Maybe doing real light stuff wont hurt.

[Rookie]

Maybe you sould take a few weeks of ALL heavy lifting so your body can devote it's energy to recovering your back.

Just a thought.

Good luck man.

[AJ010]

Originally posted by Rookie
Maybe you sould take a few weeks of ALL heavy lifting so your body can devote it's energy to recovering your back.

Just a thought.

Good luck man.

Thanks. I wont be goin heavy for a while.

[AJ010]

Well, some comments about how I felt today. My back felt absolutely great! When i woke up, i could round AND arch with no pain at all! Then I gradually had more pain throughtout the day, but it was nearly zero! Now, I have to think why. Luck? Yesterday's workout? If so, which exercises? Lol. I just have to concentrate more on my knee now. I have some internal bruises i "think" because its in different colors in some spots, like most notably a red spot on the middle of the knee cap. The pain is mild, and stretching it by doing a quadricep stretch by pulling my foot to my calf, doing bending mostly where my knees go forward, and i think thats the only symtoms. I promise, once my knee and back are better, im goin back to some good old liftin again.

[Rookie]

Thats good news.

A week or two more of rehab and keeping away from heavy weight, and you should be close to recovered.

Remember to take your vitamins. :)

[AJ010]

Originally posted by Rookie
Thats good news.

A week or two more of rehab and keeping away from heavy weight, and you should be close to recovered.

Remember to take your vitamins. :)
LOL thanks bro :)

[AJ010]

Still recovering from knee pain mostly, but here's stats from a half assed workout. I felt weak today, so today wasnt my total best.

Deadlift-45x10
95x5
135x6
185x1
225x1*belt
275x1*belt. current max
315x0*belt. got it up a few inches
300x0*belt. got it up a few inches

I'm definately around 285-290 max. So i didnt lose much.

Bench-45x10
95x5
135x3
185x0 *oh well, looks like my bench is finally dropping

So, this was a nice checkup workout. Back is feeling awesome, its just my damn knee.

[AmateurWrestler]

i hear ya there bro

my backs been feelin great lately, the knee problems are getting better to though

in fact a few days ago i squatted 135x10 with no pain! :) lol pathetic i know but hey im recovering


good luck with the knee and dont worry about the bench it'll be great soon enough

[AJ010]

Thanks bro! I'll be takin it careful for a while.

[AMG]

Good workout Steel!

Sorry to hear about your knee bro. Take it easy for a while.

[AJ010]

Originally posted by AMG
Good workout Steel!

Sorry to hear about your knee bro. Take it easy for a while.

Yeah i will. I just had to do a check up workout to see how things are feeling. Everything is ok, just my knee is preventing me from kickin ass...leg extensions....why did i ever do them that one day.

[Rookie]

Originally posted by UnlimitedSteel
Yeah i will. I just had to do a check up workout to see how things are feeling. Everything is ok, just my knee is preventing me from kickin ass...leg extensions....why did i ever do them that one day.

I hear ya. Leg extensions are murder for your knees. It would be a good idea to stay away from them. When you are recovering, the smallest thing can mess you up, and youll be right back where you started. Be careful.

[AJ010]

Hmm, my knees are feeling good, theyre recovering.
Back is feelin fine lately too. I may be in the game again..

[AJ010]

I decided to max the deadlift and bench today. (Not squat because of knees)

Deadlift-290lbs unhitched (missed 315, got it up like 4 inches)
Bench-185lbs paused (missed 195, stapled me)

I probably could have deadlifted 295 or 300 though, so i hardly lost any deadlift or bench strength! Its been a little more than 4 months off too, and ive been lazy like my cat :D

Bodyweight-134.2lbs

[Fullback_45]

Awsome job on that deadlift. Thats is really nice. That bench will get right back up there to!

[Rookie]

Good to hear you haven't lost much strength. But be careful though.

[BPP]

awsome bro :)
now get healthy and nail that squat too :)

[AJ010]

Thanks bros. I'm gonna start some knee rehab wit very very light leg extensions, maybe glute/ham raises, and stretching routine ever other day.

[BPP]

hows the knees bro?

[AJ010]

Originally posted by bigpoppaproppy
hows the knees bro?

They're doin fine. I'm back to light squatting, but im still not good enough for real stuff yet. but...........read on

[AJ010]

July 7th 2003--------------------------Heavy Day

Rack Pulls

135x6
185x3
225x1
275x1*belt* hmmm.....i fell onto my toes
315x1 *not too bad....better than 275*
330x1 *15lb PR!!! haha f*ck yea! after 4 mnoths off too!!!!

Barbell Rows
135x8b*hard....but not too bad...145x8 was in me*
2 sets of 115x8

Then i ended by taking 115 from the floor to my chest then military pressed it up to the top of my rack....not too bad



This felt f*cking great!!! My back is fine too. If it stays good....thats definately gonna rock. Well, i guess ill do westside style for bench for now.

I'm tired....peace

[BPP]

awesome numbers bro!
especially on the rows :eek: !!

when your 100% and back into the swing ofliftin heavy and used to it again, your numbers will be scary!

[AJ010]

Originally posted by bigpoppaproppy
awesome numbers bro!
especially on the rows :eek: !!

when your 100% and back into the swing ofliftin heavy and used to it again, your numbers will be scary!

Thanks man!! :)

I just gotta squat heavy again and im back to the old days.

[gibbs_6]

Nice job man, keep that good **** up.

[AJ010]

Originally posted by gibbs_6
Nice job man, keep that good **** up.

Thanks man. Dont worry, im gonna.

[Fullback_45]

Damn nice rackpull.

[AmateurWrestler]

Originally posted by UnlimitedSteel
July 7th 2003--------------------------Heavy Day

Rack Pulls

135x6
185x3
225x1
275x1*belt* hmmm.....i fell onto my toes
315x1 *not too bad....better than 275*
330x1 *15lb PR!!! haha f*ck yea! after 4 mnoths off too!!!!

Barbell Rows
135x8b*hard....but not too bad...145x8 was in me*
2 sets of 115x8

Then i ended by taking 115 from the floor to my chest then military pressed it up to the top of my rack....not too bad



This felt f*cking great!!! My back is fine too. If it stays good....thats definately gonna rock. Well, i guess ill do westside style for bench for now.

I'm tired....peace



i have to say, your workouts always impress me man


excellent job

[AJ010]

Thanks guys. All these replies make me feel like its all worth it. I dont know what I'm gonna max next week. I could try more weight, or I could try another exercise....but it has to be a pull. I could do even higher rack pulls, or I could do extra ROM deadlifts. Hmmm. Or I could be a fatass and rest for a week :D

[John Promise]

Originally posted by UnlimitedSteel
Hmmm. Or I could be a fatass and rest for a week :D
Naw, don't want to do that after such an impressive return.

Then again, if you're putting up those numbers after a month off, think what another week might do ;)

J/K Keep pumping out those PRs.

[AJ010]

Originally posted by John Promise
Naw, don't want to do that after such an impressive return.

Then again, if you're putting up those numbers after a month off, think what another week might do ;)

J/K Keep pumping out those PRs.

Haha lmao. Yeah, I'll think of somethin to do next week.

[AJ010]

July 9th 2003----------------------------DE Bench

Speed Bench
45x10
75x5
-105x3 *DE Speed!!*

DE Sets:
-90x3 (WG,MG)
-85x3(MG,CG)
-80x3(CG,WG)
-75x3(WG,MG)
-70x3(MG,CG)

CG Rack lockouts
190x3
205x3
225x0

Lying Extensions

3 sets of 65x3

Plate Raises
2 sets of 25x8 *easy*

Comments

Felt great. Nothin much to really say though.

[Fullback_45]

Looks like a good one. From what height do you like to use your racklockouts?

[AJ010]

Originally posted by Fullback_45
Looks like a good one. From what height do you like to use your racklockouts?


Yep, workout was good.

I do the lockouts at a height where I press 6".

[AmateurWrestler]

awesome workout, looks like you are getting back up to speed somewhat

[AJ010]

Originally posted by AmateurWrestler
awesome workout, looks like you are getting back up to speed somewhat


Thx. Yeah, I am. It's feelin pretty good.

[AJ010]

July 11th 2003----------------------------Knee Rehab

Squats
65x10
65x10
85x10

Hindu Squats
3 sets of 15


Comments

Knees felt nearly pain free, before squatting and after. I'm so damn close to real stuff, i can feel it. I didn't feel like working out today though, because for breakfast i went to pizza hut and stuffed myself.....and slept only 8 hrs, and my upper body is still so sore..

I'm sure when im better, ill be ready for lifting again.

[AmateurWrestler]

Originally posted by UnlimitedSteel
July 11th 2003----------------------------Knee Rehab

Squats
65x10
65x10
85x10

Hindu Squats
3 sets of 15


Comments

Knees felt nearly pain free, before squatting and after. I'm so damn close to real stuff, i can feel it. I didn't feel like working out today though, because for breakfast i went to pizza hut and stuffed myself.....and slept only 8 hrs, and my upper body is still so sore..


I'm sure when im better, ill be ready for lifting again.



hey bro! everything looks good right now!


those hindu squats are great! i do a ton of them during wrestling, you look like you should be up to full strength very shortly


speaking of stuffing yourself, i think i need to do that right about now :D

[AJ010]

Thanks bro!

Yeah, the hindu squats feel great. :)

Hahaha, go stuff yourself fatty :D jk

[AmateurWrestler]

Originally posted by UnlimitedSteel
Thanks bro!

Yeah, the hindu squats feel great. :)

Hahaha, go stuff yourself fatty :D jk



lol oh i will as soon as the damn buzzer for the oven timer goes off :D

[AJ010]

Originally posted by AmateurWrestler
lol oh i will as soon as the damn buzzer for the oven timer goes off :D

Haha good good. Enjoy :D

[AmateurWrestler]

Originally posted by UnlimitedSteel
Haha good good. Enjoy :D


ding



lol i added up the calories! a big 1,000 yummy :)

[BPP]

im hungry :(

[AJ010]

Hahaha. I just ate spaghetti and ice cream :)

[AmateurWrestler]

Originally posted by UnlimitedSteel
Hahaha. I just ate spaghetti and ice cream :)


lol, what a uhhhhh great combonation there :)

[Fullback_45]

Got to love pasta, i have it like 4 times a week, minus the ice cream.

[John Promise]

Originally posted by UnlimitedSteel
Hahaha. I just ate spaghetti and ice cream :)
LOL
I just finished two hamburgers...start with a half pound patty, grilled to perfection, topped with two slices of cheddar cheese, between an ordinary bun.
And all this talk of food is already making me hungry again :D

[AJ010]

Hahaha you fattys :D

I just ate macaroni and cheese.....mmm lol

[AmateurWrestler]

Originally posted by UnlimitedSteel
Hahaha you fattys :D

I just ate macaroni and cheese.....mmm lol



lol damn you lal im hungry again!!!!!!!!!

[AJ010]

July 14th 2003--------------------------------Heavy Day and Rehab

Squats
45x10
75x5
2 sets of 100x10 *whew, this felt nice*

Rack pulls(2" above knees this time)

135x5
185x3
225x1
315x1 *easy....it looks like all these easy 315s may turn my deadlift to 315 too! :D
385x0*I got it up almost all the way, but my grip just slipped

Then I tried 365 3 times, and missed every time. The last time was just a few inches shy of lockout.

Comments
So, I think I've learned somethings from today:

1)My grip isnt as good as I thought
2)My lockout could possibly be my weakness
3)I cant lift 400 yet, in any lockout height, most likely.


So.....I'm gonna have to think of what to do from here. I'll probably do ab work in a few minutes. Peace

[BPP]

keep tryin bro
400 will be here soon :)

[AJ010]

Originally posted by bigpoppaproppy
keep tryin bro
400 will be here soon :)

Thanks bro! I hope :)

[BPP]

work on that grip

tr some DB holds they help :)

[AJ010]

Originally posted by bigpoppaproppy
work on that grip

tr some DB holds they help :)

Thanks man. I'll give them a shot :)

[AmateurWrestler]

huge bump to the dumbell holds, those things are great


pluss when you start deadlifting again your grip strength will go up bro

[AJ010]

Thanks bro. I'll give them a shot

[AmateurWrestler]

Originally posted by UnlimitedSteel
Thanks bro. I'll give them a shot


that is, if you can get your chubby lil hands around a dumbell or two..........:D

[AJ010]

Originally posted by AmateurWrestler
that is, if you can get your chubby lil hands around a dumbell or two..........:D

Hahaha, well, u got a point there. But damn, i have a hard time getting my hand across my cock, the greatest feat known to man :D


and ur the fatty man, not me! :D

[AmateurWrestler]

Originally posted by UnlimitedSteel
Hahaha, well, u got a point there. But damn, i have a hard time getting my hand across my cock, the greatest feat known to man :D


and ur the fatty man, not me! :D


lol its always the cocks huh? im startin to worry about you bro :(






:D

[AJ010]

lol Ok enough of this gay talk hahaha......thats obviously what you're thinking about! =-o


jk lol

[AmateurWrestler]

Originally posted by UnlimitedSteel
lol Ok enough of this gay talk hahaha......thats obviously what you're thinking about! =-o


jk lol


ok ok, i will try to seek help for that


lol but it sure raises our post counts!










homo.............. :D

[AJ010]

Hahaha you sir, are the homo. :D


hmmm, we're post whoring in my thread :(


lol

[AJ010]

July 16th 2003------------------------------DE Bench

Speed Bench

45x10
75x5

-115x3 *pretty fast.....a lil too slow for real DE Speed but its close*

DE Sets:
65x3(WG,MG)
70x3(MG,CG)
75x3(CG,WG)
80x3(WG,MG)
85x3(MG,CG)

Close Grip Lockouts *belted*

195x3 *easy*
225x0 *damn
215x3
205x3

Tricep Extensions
75x10 *coulda done 80-85x10
2 sets of 45x10 *took it easy*

Plate raises
45x8
2 sets of 35x8

Barbell Curls

85x8 *wow.....i remember when this was too easy
2 sets of 75x8

Comments

Today felt great. I did 10lbs more on lockouts than last time. I forgot my old lockout height setting.....but my best lockout ever was either 225x3 or 235x3....i forget. Everything felt great. I'm making my comeback! :)

[BPP]

awesome to hear bro :)
youll be ABOVE all your old numbers in no time :cool:

[AmateurWrestler]

very good workout mr.steel, you are coming back up to speed, good work

[AJ010]

Thanks bros. One day..... :)

[AJ010]

July 18th 2003----------------------------Speed Work

Squats
45x10
95x8

3 sets of 115x5 belted *im takin my squat to lower reps now. still easy though*

Speed Deadlifts

185x1,185x1,185x1,135x1,135x1,135x1

PowerCleans

1 sets of 135x3*definately need more weight next time*
2 sets of 115x3

Weighted Situps
3 sets of 25x8

Comments
Wow, today sucked. First of all, i had a headache, and was low on energy. Second of all, the weather just sucks. And third, i *have* to set up a routine soon. I'm gonna make a new paper journal at home to record my new era of workouts. So anyways, I did ok i guess today. The squat felt kinda heavy on me, but I squatted it easily. I guess I just have to get used to the weight again. Deadlifts felt slightly heavy today. That sucked. PowerCleans were my favorite part of today. Yes, I ACTUALLY jumped a little. I finally did it right. And it was easy. Next week I'll try 155x3 if I'm feeling good. I'm not pulling anything heavy next week. I need some time off from pulling. Weighted Sit ups sucked. But i did them. Oh well. I'm gonna have to get serious now and stick to a workout schedule. At least i'm sticking to the days.

[Rookie]

Good powerclean you have there. 185 is a lot for SPEED deadlifts.

Good luck into geting back into your groove!

[BPP]

good workout regardless bro

i keep track of my workouts on the online journal and keep PR's for ALL exercises in a notepad file, nothing hardcopy though

keep it up
#'s lookin good, esp comin back bein healthy now :)

[AJ010]

Thanks guys!

[AmateurWrestler]

excellent workout today !


speed deadlifts lloked great, and thats a very nice powerclean there man


sorry bout the headache, but you still managed to get a good workout ti, nice work


glad to see your movin up on the squats again :D

[AJ010]

Thanks bro! I know that next week if im feelin good im gonna kill the iron

[AJ010]

Ok, I've decided I'm gonna do the FI Bench Routine to get my bench up to where it was and better. My deadlift is fine(with the power cleans ill probably increase my deadlift on the bench routine :D),and squat isnt ready for smolov yet.

Alright, here are the bench maxes I'm going to use for the FI Routine:

Flat Bench:185lbs (wow,15lbs weaker than in March)

I was obviously drained from that so this is how Incline went.

95x1
135x1
155x1 *omg, when going up, the bar got stuck in the pin loosener/tighter thing on my rack....but i still got this
165x0 *yea, i missed


So, I want you guys to help me. What should my Incline max be to use it on the FI Routine? 155 is when i was drained. 165 and 160 are a possibility. I just dont know!!

[BPP]

the FI bench routine should do great for you :)

so are you considering yourself 100% again?

[AJ010]

Thanks bro.

I'm considering everything except my knees 100%.....but theyre doing fine

[BPP]

Originally posted by UnlimitedSteel
Thanks bro.

I'm considering everything except my knees 100%.....but theyre doing fine

good

now I expect your numbers to shoot up :)

[AJ010]

Originally posted by bigpoppaproppy
good

now I expect your numbers to shoot up :)

I hope so :)

[AmateurWrestler]

id say def go for 160, im sure you could have gotten that man

[AJ010]

Originally posted by AmateurWrestler
id say def go for 160, im sure you could have gotten that man

Thanks bro. I set up the routine for incline and flat. Now i'm just gonna max power clean monday or tuesday!

[AmateurWrestler]

Originally posted by UnlimitedSteel
Thanks bro. I set up the routine for incline and flat. Now i'm just gonna max power clean monday or tuesday!


good :D

[John Promise]

Originally posted by UnlimitedSteel
Thanks bro. I set up the routine for incline and flat. Now i'm just gonna max power clean monday or tuesday!
If you think you could have gotten 160 had you not gotten stuck, then go for it. But if it's just a matter of low energy, then you might want to stick with 155.

Not that 5 pounds really matters in the long run, but think about this...you won't be any less drained on the FI routine than during max-out.

OK, never mind all that, go with 160. I'm having fun on this routine and you'll kill the weights no matter what you use. GL with it.

[AJ010]

Thanks bro, I understand what you're saying. I didnt even attempt 160...so who knows?


I hope this routine gets me to over 200 on bench again :)

[John Promise]

Originally posted by UnlimitedSteel
Thanks bro, I understand what you're saying. I didnt even attempt 160...so who knows?


I hope this routine gets me to over 200 on bench again :)
I'm sure getting back to 200 won't be that hard. You'll do it. Been there before, you'll do it again.

[Fullback_45]

Goodluck with the FI routine bro. Nothing to worry about. You still have 200+ in you. You didnt have a bad day, you just had a horrible off day. We all get those horrible ones now and then. Keep it up bro, no shame!

[AJ010]

Thanks guys! I cant wait to max the powerclean, then start the routine!!

[John Promise]

So when do you start the FI Bench routine?

[AJ010]

Originally posted by John Promise
So when do you start the FI Bench routine?

I think the monday after this one I'll start it

[gibbs_6]

good luck on it man, i think you will like it, yea and 160 or 165 on the incline should be fine i think

[AJ010]

Originally posted by gibbs_6
good luck on it man, i think you will like it, yea and 160 or 165 on the incline should be fine i think

Thanks bro.

[AmateurWrestler]

make me proud mr.steel :D

[AJ010]

Originally posted by AmateurWrestler
make me proud mr.steel :D

Oh dont you worry, ill make everyone proud :D

Damn, i wonder what I'll do after this routine. Westside,smolov, 3x3, 3x3 oly hybrid, oly routine, ugh. TOO many choices!!! :(

[Fullback_45]

One routine at a time! Your going to rocket though this FI plan!

[AJ010]

Originally posted by Fullback_45
One routine at a time! Your going to rocket though this FI plan!


Thanks bro! I've decided how I'm going to take this now. I'll max power clean when ankles better, then ill max the deadlift right after only warming up with singles. Then, in a few days, ill start the routine.

[John Promise]

Originally posted by UnlimitedSteel
Oh dont you worry, ill make everyone proud :D

Damn, i wonder what I'll do after this routine. Westside,smolov, 3x3, 3x3 oly hybrid, oly routine, ugh. TOO many choices!!! :(
I've got the same problem...can't decide between a 5x5 or a slightly modified percentage routine off FI. Oh well, still have two and a half weeks to decide.

[AJ010]

Yeah, i know, its hard to decide lol.

[AJ010]

July 27th 2003----------------------------Sprint

Ok heres how it went. I was pissed off at feeling soo weak and slow lately, and had to get these doubts out of my mind. So, first i started with the Vert Jump. I got like 20 1/2 to 21 inches....so i think i improved!! Then, i did some sprints. My stop watch had dead batteries though :( I did 3 40 yard dashes, and two even longer sprints that i dont know the distance for. I felt faster than ever today. I really have to retime myself in the 40yds, and time my 100meters.

So in other news, my ankles pretty much good to go, and if I'm not sore tomorrow I'll max the powerclean and do the FI Bench routine tomorrow. Otherwise, ill start it on wednesday.

[John Promise]

Cool, it'll be nice to see where the routine takes you.

Sounds like you had fun today. Try and keep that pissed off attitude in the gym and let it drive you to crush your old PRs.

[BPP]

Originally posted by John Promise
Cool, it'll be nice to see where the routine takes you.

Sounds like you had fun today. Try and keep that pissed off attitude in the gym and let it drive you to crush your old PRs.
bump
harness it and use it bro


and niec vert!

[Fullback_45]

Sweet job on those sprints. Were you run your sprints at?

[AJ010]

Thanks guys! John and Proppy, you bet i will! :)

Fullback, i do them in the dead end street right next to my house. Only problem is i run through a 2 way intersection, though its not really busy.

[AJ010]

July 30th 2003--------------------FI Bench Routine

Week 1---Day1:

PowerClean
45x8
95x5
115x1
135x1
155x1 *1 rep max...i expected more*
175x0 *haha, i deadlifted it instead! :D*
165x0*It dropped when it was a little over my belt, i just couldnt do the last extension to my chest....maybe when im fresh i can, but ill do the routine with my max as 160.*

Flat Bench
130x8/130x8/130x8

Incline Bench
110x8/110x8/110x5*didnt want to go to failure

Comments

It was pretty rough today. PowerClean was ok. I took too long trying to max it, that I wore myself out for benching. I'm sure I could do 160, and 165 is a possibility if i knew what to expect. The flat bench sets were kind of hard, but I got them all. Incline Bench was even harder. First set was fine. Second set nearly failure. Third set, I knew only 6 or 7 reps were possible. But anyways, it was a good day. Cant wait for friday!

[Rookie]

Good luck too ya with the FI bench program. Muscle memory is on your side!

[AmateurWrestler]

good workout brotha!


whered the squats go?





:D

anyways, hey your finally back! i cant wait to see how you do!

[BPP]

looks good bro
200 on the PC is right around the corner :)

[AJ010]

Thanks guys! A 200 PC would be nice! :) And so would a 200 bench again :D

Amateur-I decided not to squat because I maxed a total body lift today(Powerclean).

[AmateurWrestler]

Originally posted by UnlimitedSteel
Thanks guys! A 200 PC would be nice! :) And so would a 200 bench again :D

Amateur-I decided not to squat because I maxed a total body lift today(Powerclean).


haha good call, better save that massive strength for later! :D

[AJ010]

Originally posted by AmateurWrestler
haha good call, better save that massive strength for later! :D

Damn straight bro! :D

[John Promise]

Great start! But if you think day 1 was tough, wait until day 3.

I'll be looking forward to following this one when I get back from vacation.

[AJ010]

Originally posted by John Promise
Great start! But if you think day 1 was tough, wait until day 3.

I'll be looking forward to following this one when I get back from vacation.

Thanks bro. I looked already at day 3, and i think im gonna die :( :D

Have fun on your vacation

[Rookie]

Originally posted by John Promise
Great start! But if you think day 1 was tough, wait until day 3.

I'll be looking forward to following this one when I get back from vacation.

Yeah wait till the day where you have to bench 85 percent of your one rep max for 6 sets of 6 reps!

[AJ010]

Originally posted by Rookie
Yeah wait till the day where you have to bench 85 percent of your one rep max for 6 sets of 6 reps!

****! :( :mad:

But, I can do it!! :D

[Fullback_45]

Aw man i remeber how my chest would be so sore the every other day when benching, it was painful on the FI routine. Youll be put through the rigors but your sure to get 2-- something!!!

[BPP]

wow
have fun steel :D

i have 2 weeks left with this westside routine..maybe thats what ill look at doin next in my quest for 300 :cool:

will be watchin this carefully :)

[AJ010]

Thanks guys! I want to get 205 on this routine, a 45 and a 35 :)

[MYNAMEIZGREG]

Great job with the recovery :). Keep up the excellent work; you'll get to 200 very soon :D.

[AJ010]

Originally posted by MYNAMEIZGREG
Great job with the recovery :). Keep up the excellent work; you'll get to 200 very soon :D.

Thanks! :D No doubt i will.

[AJ010]

:mad:


Ok, this is screwed up. I banged my knee doing a running dunk on my hoop, and now it hurts and I have a big bump. I think I'm gonna start the routine over...when my knee is good.

[AmateurWrestler]

Originally posted by UnlimitedSteel
:mad:


Ok, this is screwed up. I banged my knee doing a running dunk on my hoop, and now it hurts and I have a big bump. I think I'm gonna start the routine over...when my knee is good.


sounds good bro, dont risk your knee, restart this **** next week or whenever ya feel better


peace

[AJ010]

Originally posted by AmateurWrestler
sounds good bro, dont risk your knee, restart this **** next week or whenever ya feel better


peace

Thanks man. Thats exactly what I'm doing. Who knows, this bang might help...

[Fullback_45]

Ouch, white men cant jump bro. Keep your feet planted and do some deadlifts next time! Hope it gets better soon.

[AJ010]

Originally posted by Fullback_45
Ouch, white men cant jump bro. Keep your feet planted and do some deadlifts next time! Hope it gets better soon.

Haha, oh well. I'm like 20" from 10 feet :D

Thanks bro. Its feeling great now, but tomorrow morning itll probably hurt worse.

[AJ010]

Knee felt great today, which was weird. Well, anyways, here's my BAD workout. I'm having doubts here....and i was feeling awesome today too.:

August 1st 2003----------------------------------FI Bench Routine

Week 1, Day 2:

Flat Bench
140x8/140x8/140x7 *ok, this wasnt bad

Incline Bench
120x7*already missed/115x6*wtf?/110x5*holy ****....I DIDNT!! :rolleyes:

Flat Bench Super Repping
90x12/90x12/90x10 *holy ****.....i NEVER fail with weight this light. My triceps couldnt lock it out

Incline Bench Super Repping
70x12*yeah, i lowered the weight down from 80 to 70/70x12/45x12*I ALMOST failed :(

Comments
I'm having some doubts. It's hard, but I'll find a way.

[BPP]

dont doubt bro
ive gone thru it 10x durin my westside routine
and in the end strength is goin up

after every valley comes a peak :)

keep your head up!

[Rookie]

Originally posted by bigpoppaproppy
dont doubt bro
ive gone thru it 10x durin my westside routine
and in the end strength is goin up

after every valley comes a peak :)

keep your head up!

Bump on that!

[AJ010]

Thanks guys! I'm gonna continue through with the routine, and see how it goes.


Haha, it was hard for me to shoot basketballs afterwards :D

[gibbs_6]

Dont worry about it man, btw why are u supper repping at the end? Jw

[PainThriller]

Originally posted by UnlimitedSteel
Knee felt great today, which was weird. Well, anyways, here's my BAD workout. I'm having doubts here....and i was feeling awesome today too.:

August 1st 2003----------------------------------FI Bench Routine

Week 1, Day 2:

Flat Bench
140x8/140x8/140x7 *ok, this wasnt bad

Incline Bench
120x7*already missed/115x6*wtf?/110x5*holy ****....I DIDNT!! :rolleyes:

Flat Bench Super Repping
90x12/90x12/90x10 *holy ****.....i NEVER fail with weight this light. My triceps couldnt lock it out

Incline Bench Super Repping
70x12*yeah, i lowered the weight down from 80 to 70/70x12/45x12*I ALMOST failed :(

Comments
I'm having some doubts. It's hard, but I'll find a way.

Yeah dude im having alot of doubts myself. Your workout was still very good though. Im pissed cause i couldn't even do a speed rep with 280 today. I posted a little rant in the PL section. I know it's going to be hard as well but I too will find a way.

[bigmatt123]

lookin good.good luck with the back i hurt mine about a half a year ago.worst pain i ever felt.

[AJ010]

Thanks guys!

Gibbs, its part of the routine. I was supposed to do 4x90x12 and 4x80x12 today. My guess for it is that its "speed work".

Painthriller, damn bro. We may need to edit the percentages a bit too fit our specifics.

BigMatt-My back is pretty much better now, but ive had pain for a loong time. Now its just my ignorant knees. Damnit.

[gibbs_6]

aw, can ya post a link of the workout? thanks

[AJ010]

Originally posted by gibbs_6
aw, can ya post a link of the workout? thanks

Sure.

http://www.fortifiediron.com/articles/visit.php3?id=48

[gibbs_6]

thanks

[AJ010]

Originally posted by gibbs_6
thanks

Anytime.

[AJ010]

August 2nd 2003---------------------------Sprint and Jump

Vertical Jump
21"
21"
21"
21"
21"

:D All jumps were 21" :)

40 yard dash
5.53(terrible)
5.35 *0.11sec pr!*....i wonder how credible this is though...
5.53
5.65(holy ****, i guess i got worn out)

Comments
I hope that 5.35 was valid. I need to work on my speed. I want to get faster. If i did get 5.35, i got faster without any sprint work. But, i want to focus on a powerlifting routine that can fit in a speed/jump work program.....after the FI routine. If my knees good to go, i might do smolov, then work on a real speed program. I just dont know. Anyone have any good speed/jump programs?

[Fullback_45]

Sweet sprint work. You time yourself with a stop watch? I really need to start doing sprints by my intersections way to busy!

[AJ010]

Originally posted by Fullback_45
Sweet sprint work. You time yourself with a stop watch? I really need to start doing sprints by my intersections way to busy!

Yeah, i use a stop watch. I just dont know if i should time myself or let my dad do it though. I feel its a hindrance when i hold it, but i feel doubt when anyone else does it. Because i forgot, i sprinted one more time, and i got 6.8, but you have to think. It was obviously the kids fault.

My interesection is mildly busy, but its all good.

[AmateurWrestler]

nice sprint work, good to see all that blubber ain't holding you back



:D

[AJ010]

Originally posted by AmateurWrestler
nice sprint work, good to see all that blubber ain't holding you back



:D

Haha, who said it wasnt? :D I'd be running 2 flat in the 40 :D

[BPP]

Originally posted by UnlimitedSteel
Haha, who said it wasnt? :D I'd be running 2 flat in the 40 :D

2flat LOL


i wanna start doin some plyo, get my vertical up
be the next shane hamman :D

plus I read andy bolton does it, ad i wanna be the next bolton, WR deadliter

so gotta start :D



keep up workin hard ultimate..youll break 5 soon enough :)

[AJ010]

Originally posted by bigpoppaproppy
2flat LOL


i wanna start doin some plyo, get my vertical up
be the next shane hamman :D

plus I read andy bolton does it, ad i wanna be the next bolton, WR deadliter

so gotta start :D



keep up workin hard ultimate..youll break 5 soon enough :)

Yeah bro, thatd be awesome!! I want to start plyos too, but i have to be ready for it.

Thanks man! 4.XX would be nice :)

[AJ010]

August 4th 2003--------------------------------------FI Bench Routine

Week 1--Day3:

Flat Bench
150x8/150x7/145x7 *not bad so far

Incline Bench
120x8/120x7/115x7 *wow, im very surprised....these sets went great!

PowerClean
120x5/120x5/120x5

Squats
135x4/135x4/135x4 *mildly hard....weight felt kinda heavy on back though...but ill be back into real stuff soon.

Comments
Great workout today. Everything felt great, except squats. They werent as good as i wanted. I need to really get my squat up after this.

[Fullback_45]

Awsome bro. Your killing it. Ready for week 2?!?!?!

[AJ010]

Originally posted by Fullback_45
Awsome bro. Your killing it. Ready for week 2?!?!?!

**** yeah i am! :D Funny thing is, week 2 starts on wednesday haha.

[Rookie]

Good job on everything!

Its expected that the squats arent gonna be as easy as they were cause you haven't worked them in a while. Theyllshoot right back up once you start dointhem regularly again.

Good luck with day 4!

[AJ010]

Originally posted by Rookie
Good job on everything!

Its expected that the squats arent gonna be as easy as they were cause you haven't worked them in a while. Theyllshoot right back up once you start dointhem regularly again.

Good luck with day 4!

Thanks bro! Thats definately true.

I hope Day 4 isnt too bad! :D

[AJ010]

Turns out ive been running 8 extra feet in the 40 yard dash. This made at highest .6 diff for my bro and at lowest a lil under .4 sec. I think i can do a sub 5 second 40!

[BPP]

go for it
u can do it :)

[AJ010]

Originally posted by bigpoppaproppy
go for it
u can do it :)

I sure hope i can! I think I'll at least try it tomorrow.

[AmateurWrestler]

good luck tommorow bro!


take care of that knee

[AJ010]

Originally posted by AmateurWrestler
good luck tommorow bro!


take care of that knee

Thanks man. I've decided that i will not do any lowerbody work until my knee has healed. But, heres my 40 yard dash time workout:

5.06
4.84 *my brother said he messed up
4.94 ***** yea!!! 0.5 sec pr since may!
5.04

Ok, ill do the bench routine later.

[BPP]

congrats bro :)
told ya you could do sub 5 :)

[Fullback_45]

Sweet bro!!!!!! Much faster then me lol.

[AJ010]

Thanks guys! :)

It feels good :)

Now its time i really care for my knees and resist the urge to do lowerbody stuff until theyre better. Thats gonnabe hard lol.

[AJ010]

August 6th 2003-------------------------FI Bench Routine
Week 2--Day 1:

Flat Bench
140x6/140x6/140x6/140x6 *easy as *****

Incline Bench
120x6/120x6/115x6/115x4 *ok still kinda hard...but i rested less today

Comments
Workout felt great. I know I'm gonna gain off this program. I just wish I could squat for real, but im seriously considering cutting off lowerbody work for my knees.

[BPP]

hehe
just get those knees better bro, whateve it takes :)

good workout :)

[Fullback_45]

Yea, take some time off those knees to stay safe. Knees are a prescious thing and never heal right if they are seriously damaged. That bench work is looking good though man, keep it up!

[AJ010]

Thanks guys! I'm takin off of any knee activity stuff.

[AJ010]

August 8th 2003------------------------------------FI Bench Routine

Week 2--Day 2:

Flat Bench
150x6/150x6/150x6/150x5 *damn...1 rep short

Incline Bench
130x5 *already missed/125x5 *hmmm/115x6/115x6

Comments
Great Workout today. Flat Bench was easy, except the last two sets got hard. I cant wait to try 160x6 for 4 sets! :) Incline just sucks....but I'm surprised im even doing this good. I think my incline max has gone up though.

Update about knees. I did do GHRs yesterday, and by the time i was going to sleep i experienced less pain, like it was a little better. Though again this morning i went back to the normal pain i had, and right now after this workout my knees dont hurt much when i tip toe squat with no weight.....but the pain will go up again. I wonder if the cold atmosphere of my room takes away my pain.

[Rookie]

Your bench is shootin right back up, man.

Damn youre gonna leave me in the dust. :( Good luck.

[Fullback_45]

Bump your bench work is looking great bro!

[AJ010]

Thanks guys!

[AJ010]

August 11th 2003-----------------------FI Bench Routine

Week 2--Day 3

Flat Bench
160x6/160x6/160x6 *reracked 2 times/155x5

Incline Bench
135x5*already missed/125x6/125x6/125x5

Comments
Wow! I really think my incline is improving every workout. Take a look at my last workout for example. I did less flat bench work, and did WORSE than todays incline work which was after MORE flat bench work! I had 8 reps in me i think with 160 on flat, and on a 1rm calc it says my max is 200.....maybe it is! You know what really sucks? I had a dream that right after the second week, i maxed and got 250 very easy, and i was gonna show off :D But, of course that was a dream..... :(

Update about knees. My dad is going to try and get me a referral for an MRI today.

[Fullback_45]

Damn bro awsome bench work. Your going to be well over 200 by the end of this routine I think.

[AJ010]

Originally posted by Fullback_45
Damn bro awsome bench work. Your going to be well over 200 by the end of this routine I think.

Thanks! Thatd be awesome.

[bigmatt123]

hell yeah good improvements.youll easilly hit 200

[AJ010]

Originally posted by bigmatt123
hell yeah good improvements.youll easilly hit 200

Thanks! Goin for 205 at maxout.

[Rookie]

Looking very good, Steel. 160 x 6 is great.

Are you gonna do westside after this program?

[BPP]

Originally posted by UnlimitedSteel
Thanks! Goin for 205 at maxout.

go for 205
and hit 215
:)

[AJ010]

Thanks guys!

Proppy, hell yeah thats what im gonna do! :)

Rookie-i have no idea what the hell im doin after this. i may get an mri soon....talkin to the docs personally on friday

[John Promise]

Great workout. Hope everything turns out okay with the knee.

[bigmatt123]

225 will be there before you know it.then youll be reppin it.

[AJ010]

Thanks guys!

John-I really hope i can get this MRI. Do you think i should exaggerate having more pain than i do?

Matt-Thanks bro! 225 is my goal...but itll be sad considering that my best free squat was 225.

[John Promise]

I'm having a hard time understanding why they wouldn't conduct the MRI...unless insurance doesn't want to pay for it.

Tough to say, if you exagerate the pain too much, they may tell you to stop lifting altogether.

[AJ010]

Originally posted by John Promise
I'm having a hard time understanding why they wouldn't conduct the MRI...unless insurance doesn't want to pay for it.

Tough to say, if you exagerate the pain too much, they may tell you to stop lifting altogether.

I dont know really to tell you the truth. There are a few places around here that accept my health insurance, itsj ust that i need a referral to get one....and then if i do get one, they better comply and pay.

About the exaggerating, i was definately gonna tell them i havent been lifting since last visit in may or june. That way they can't have an excuse to not let me. I'm gonna say i havent done anything except the usual, maybe a lil running here and there, biking a little....so they at least know ive been doing a little bit.

[John Promise]

I think in that sense, bending the truth would be okay.

[AJ010]

Yeah, i want them to take me seriously.

[Fullback_45]

Bump. Hope you get that knee fixed man, your to young for these kinds of damn problems! Goodluck bro.

[PainThriller]

Originally posted by UnlimitedSteel
Thanks! Goin for 205 at maxout.

I have a feeling youll get that. Then go for 225.

[AJ010]

Thanks guys!

Fullback- Exactly. Now that my back's better, i feel gipped because knee pain holding me back .I know several other non lifters in my grade that have knee pain too....had it for a while. Maybe its normal, mayeb its just screwed up. We'll see hopefully

Painthriller- I may just do that...depending on how 205 goes.

[PainThriller]

Originally posted by UnlimitedSteel
Thanks guys!

Fullback- Exactly. Now that my back's better, i feel gipped because knee pain holding me back .I know several other non lifters in my grade that have knee pain too....had it for a while. Maybe its normal, mayeb its just screwed up. We'll see hopefully

Painthriller- I may just do that...depending on how 205 goes.

Go for the gold my brutha. I know you will get atleast 205. I have a feeling that im going to get higher than what i think im going to get on this program. It is most definitly helping me gain some size in my chest already, you seeing that steel? This program is super tough for a reason, and that reason is to make you stronger.

[AJ010]

Originally posted by PainThriller
Go for the gold my brutha. I know you will get atleast 205. I have a feeling that im going to get higher than what i think im going to get on this program. It is most definitly helping me gain some size in my chest already, you seeing that steel? This program is super tough for a reason, and that reason is to make you stronger.

Damn right bro. Chest is lookin a lil fuller lately....and it isnt getting sore anymore. I just know 205 is going down. Lets just see how my single goes tomorrow. I'm sure itll be easy as ****.

Psyched for tomorrow yeaaaaaaaaa! :mad: :D Starting week 3.

[Fullback_45]

Kick some serious heavy metal ass bro!!!!!!!! Both of you guys!

[PainThriller]

Yo man if you want to step up the intensity go out and get a Whacked Out Water energy drink from pinnacle and some caffeine pills. Thats what i use to get me nuts, try it. That drink is the best energy drink i have ever had, and 1 has 150 mg caffeine.

[AJ010]

Hell yeah you know it! I'm killin that weight, no matter what.

[AJ010]

Painthriller, where is that sold?

[PainThriller]

Originally posted by UnlimitedSteel
Painthriller, where is that sold?

I got a pack at GNC for 25. Their a buck a piece, you can get 10 for 10 dollors. While your at it if you decide to ry em, get some hydroxy cut or pure caffeine pills for more energy. Good **** i tell ya.

[AJ010]

Hmmmm, i may get some. I need to get some money first lol.

Also, do you know any places not online where i can get some knee wraps and lever belt? Thanks.

[PainThriller]

Originally posted by UnlimitedSteel
Hmmmm, i may get some. I need to get some money first lol.

Also, do you know any places not online where i can get some knee wraps and lever belt? Thanks.

Sure do bro


www.MonsterMuscle.com

[AJ010]

I did mean like in person, but i think i can find a way to get them from online :D Thanks for the link....the prices look good.

[PainThriller]

Originally posted by UnlimitedSteel
I did mean like in person, but i think i can find a way to get them from online :D Thanks for the link....the prices look good.

Oh, sorry dude where im at i myself have never seen that kind of equipment sold in any sporting goods store. I did ask for that stuff before at Modells i believe, and they looked at me as if i was from another planet. Online is the only place i have seen that stuff sold. Check out their T's too man, their cool as ****.

[AJ010]

Its no prob bro. I notice the same thing....there arent any stores here with good gear like on that site. I'll def check it out, maybe see those T's.

[PainThriller]

Originally posted by UnlimitedSteel
Its no prob bro. I notice the same thing....there arent any stores here with good gear like on that site. I'll def check it out, maybe see those T's.

My favorite is the POWERLIFTING T-Shirt, it comes with sweat pants for an extra 10 dollors and they say POWERLIFTING on the side. Mad comfortable.

[AJ010]

Sweet, ima check it out right after i eat.

[PainThriller]

Check your personal messages Steel.

[Fullback_45]

I was looking at those T's to.

[AJ010]

Pain-all done and checked.

Fullback-im about to check them out

[AJ010]

****....those are AWESOME!

[PainThriller]

Originally posted by Fullback_45
I was looking at those T's to.

Arn't they sweet? I got the Monster Bench Press shirt, The Monster Muscle shirt, and The PL Shirt with sweats. I love em, great threads.

[PainThriller]

Originally posted by UnlimitedSteel
Pain-all done and checked.

Fullback-im about to check them out

Thanks again man. Fullback you better demolish deadlift man :D.

[AJ010]

Originally posted by PainThriller
Thanks again man. Fullback you better demolish deadlift man :D.

Anytime....it was all good :D

[PainThriller]

Check this place out http://www.houseofpainironwear.com/ They got some neat threads as well.