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I start freaking out that I've been in the gym too long at 1.5hrs. I can't imagine doubling that...
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[QUOTE=AD1984;1016780073]The new notebook is small and black, and [b]you'd be wrong to read anything into that.[/b][/quote]
Oh really...
[quote=AD1984;1016780073]it felt like a quickie.[/QUOTE]
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[QUOTE=ThatOneLurker;1016841343]Ha yeah I feel the same way about you concerncing time in the gym.
I'm good to go, did D1 today and felt great. Lost a tiny bit of strength on my chest but it's to be expected. I'll regain it in no time.
RC is good now, seems to be healed up. I'm still going to do all my RC work after D2's as it helped significantly.
How about you? Are your joint pains better/gone?[/QUOTE]
Glad to hear it's good to go, man. I started doing this stretch, similar to a DB pullover, only with a light bar..stretching all the way behind, it feels really good for the shoulders and somehow I thought of you lol. My elbow is still bothering me, but everything else is ready to go. We'll see how it goes.
[QUOTE=litljay;1017112983]I start freaking out that I've been in the gym too long at 1.5hrs. I can't imagine doubling that...[/QUOTE]
I find after a certain point, it doesn't really matter..1h, 2h, whatever, it all blends in.
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i put the heat pad on my elbow for around 20 minutes yesterday and it actually made a huge difference
i'm going to keep doing that after D1, do you have any elbow sleeves? I use one for some sets when I bench.
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[QUOTE=ThatOneLurker;1017610313]i put the heat pad on my elbow for around 20 minutes yesterday and it actually made a huge difference
i'm going to keep doing that after D1, do you have any elbow sleeves? I use one for some sets when I bench.[/QUOTE]
I have 3 types of sleeves/braces lol. I try not to wear them unless I absolutely have to because my forearm got smaller after so many months of use. The head pad is alright, I use it mostly on my leg..and I swear it always feels worse the next day. I stopped trying to get on top of my injury, nothing really does it anymore.
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[I][B]Day 166: Jan 29, 2013 – D3 / 30 reps[/B][/I]
[B]Back squats[/B]
[135] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 4 - 33 reps
[B]RDL's[/B]
[165] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 33 reps
[B]Front squats[/B]
[115] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 35 reps
[B]Good mornings[/B]
[115] x 10 x 5 x 5 x 4 x 4 x 4 x 3 - 35 reps
* what an awkward exercise
[B]Leg curls[/B]
[50] x 12 x 4 x 4 x 4 x 4 x 4 - 32 reps
[B]GHR's[/B]
7 x 3 x 3 x 3 x 3 x 4 x 3 x 3 - 30 reps
[B]BB glute bridges[/B]
[225] x 12 x 3 x 3 x 4 x 4 x 4 x 4 x 4 - 34 reps
[B]Workout time: 1h30[/B]
First time working legs after about a month off, so depressing. I could feel my groin from the moment I started warming up with the bar. I kept the weights low, I want to work my way slowly to my usual weights.
The back squats felt off, I noticed the bar sits differently on my back now because my traps have gotten bigger..it's a bit weird. I also tend to hold my arms unevenly, with one elbow sitting slightly lower than the other, so I was focusing on fixing that. Front squats felt like home.
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wish my gym had a GHR
they look like fun
especially in that video you posted
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[QUOTE=ThatOneLurker;1017937813]wish my gym had a GHR
they look like fun
especially in that video you posted[/QUOTE]
I wish mine did too, but the abs bench is pretty good. As long as you can find something solid to hold your feet, you'd be okay. Check youtube, there are a lot of ghetto versions out there, people can be quite inventive lol.
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[QUOTE=ThatOneLurker;1017937813]wish my gym had a GHR
they look like fun
especially in that video you posted[/QUOTE]
[QUOTE=AD1984;1018304943]I wish mine did too, but the abs bench is pretty good. As long as you can find something solid to hold your feet, you'd be okay. Check youtube, there are a lot of ghetto versions out there, people can be quite inventive lol.[/QUOTE]
There's a thread in the O35 forum about these. Most seem to be using the lat pulldown seat.
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[QUOTE=litljay;1018789233]There's a thread in the O35 forum about these. Most seem to be using the lat pulldown seat.[/QUOTE]
aware me brah
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I didn't log yesterday's workout because I was so spent by the time I got home. Today, I woke up with a sore throat. After a dentist appointment and some hardcore freezing, by the time I finished work I had a slight fever and a runny nose. I decided to go to the gym despite feeling like I got hit by a Mack truck, just because I already had all my gym stuff with me. I made it there only to discover in the locker room I forgot my workout pants. One of those days...
I haven't had a common cold in years, I don't get then anymore.. this just shows how run down my body is right now. I'm spreading myself thin. Starting this week, I'll be working Sundays as well. Being sick is a luxury I can't afford.
I'll see how I feel in the next days. For now it's popping pills, sitting under a blanket and eating chicken soup. F*ck.
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This is exactly what I meant by luck not treating us well lately lol
Hope you feel better soon AD
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[QUOTE=ThatOneLurker;1018806973]aware me brah[/QUOTE]
Here you go...
[url]http://forum.bodybuilding.com/showthread.php?t=151293183[/url]
Sorry to Hijack AD. You need to get better soon.
I hate to point the finger to the program, but I'm also starting to get injuries. My right elbow tendonitis is killing me...
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[QUOTE=litljay;1019105323]Here you go...
[url]http://forum.bodybuilding.com/showthread.php?t=151293183[/url]
Sorry to Hijack AD. You need to get better soon.
I hate to point the finger to the program, but I'm also starting to get injuries. My right elbow tendonitis is killing me...[/QUOTE]
what tricep exercises are you doing, also are you doing any extra exersices such as shoulder press, ect? because if you are having issues with a certain exersice you need to rotate to a new exercise working the same muscle group until it agrees with your elbow issues, kelei is very knowledgable about switching exercises arround due to minor injuries, ask him.
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[QUOTE=ThatOneLurker;1019036893]This is exactly what I meant by luck not treating us well lately lol
Hope you feel better soon AD[/QUOTE]
Yeap, you were right. I had to call in sick today, I'll be in bed for the weekend.
[QUOTE=litljay;1019105323]
I hate to point the finger to the program, but I'm also starting to get injuries. My right elbow tendonitis is killing me...[/QUOTE]
I know that feel, bro...I really do.
[QUOTE=adamxbomb;1019119993]what tricep exercises are you doing, also are you doing any extra exersices such as shoulder press, ect? because if you are having issues with a certain exersice you need to rotate to a new exercise working the same muscle group until it agrees with your elbow issues, kelei is very knowledgable about switching exercises arround due to minor injuries, ask him.[/QUOTE]
The exercises that cause direct pain should be the first to go. However, after a while, everything will cause pain. It's the frequency and workload that do it, and that makes this routine unsustainable long term for people who have these issues. I've gotten golfer's elbow about a month in (for the first time ever, I've never had tendonitis before this), and it has yet to heal. I've adjusted all the exercises that I do to make it easier on it, and it still hurts. There's more to it than "oh, just change exercises".
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[QUOTE=adamxbomb;1019119993]what tricep exercises are you doing, also are you doing any extra exersices such as shoulder press, ect? because if you are having issues with a certain exersice you need to rotate to a new exercise working the same muscle group until it agrees with your elbow issues, kelei is very knowledgable about switching exercises arround due to minor injuries, ask him.[/QUOTE]
Unfortunately, it's not that simple. Anything that requires a strong grip causes aggravation (chins, pull ups, rows, RDL's, etc.). I've been through this before and the only real thing that's going to help is rest. And, it's a long rest to heal it.
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[QUOTE=AD1984;1019197633]Yeap, you were right. I had to call in sick today, I'll be in bed for the weekend.[/QUOTE]
suffering these days arent you AD :-/ all the best and hope you get squared up soon.......
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[QUOTE=litljay;1019213243]Unfortunately, it's not that simple. Anything that requires a strong grip causes aggravation (chins, pull ups, rows, RDL's, etc.). I've been through this before and the only real thing that's going to help is rest. And, it's a long rest to heal it.[/QUOTE]
I know it may sound stupid, but try using straps when doing those exercises, it helps me, yes it may look stupid, but it takes the pressure off the joint and your grip, and more focuses on the muscle group you are trying to work.
##No, I dont use straps for these exercises, unless I feel unwanted pain in my joints :D, so dont make fun haha
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[QUOTE=adamxbomb;1019270203]I know it may sound stupid, but try using straps when doing those exercises, it helps me, yes it may look stupid, but it takes the pressure off the joint and your grip, and more focuses on the muscle group you are trying to work.
##No, I dont use straps for these exercises, unless I feel unwanted pain in my joints :D, so dont make fun haha[/QUOTE]
I use Versa-Grips brosef. It started the 1 day that I left them in the truck and hasn't gone away since...
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[QUOTE=litljay;1019270913]I use Versa-Grips brosef. It started the 1 day that I left them in the truck and hasn't gone away since...[/QUOTE]
well there you go your problem is solved, now throw in some wrist curls to keep you grip strength and call it a day! cannot fix genetics just gota deal with the body god you were so blessed to receive.
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[QUOTE=litljay;1019105323]I hate to point the finger to the program, but I'm also starting to get injuries.[/QUOTE]
Your avi says "perpetually hurt"...am I missing something?
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[QUOTE=ShaneSwan;1019291343]Your avi says "perpetually hurt"...am I missing something?[/QUOTE]
Nah, I had a run a couple of years ago with this elbow tendonitis, then threw out my back squatting. When I put that was at that time. Felt like I would never heal. Recently, since running this program all of the little dings are showing up again.
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[center] I have a good remix to this song, but I can't find it online so the original will have to do. Press play
[youtube]3FV2ILnnTa0[/youtube]
[/center]
[I][B]Day 171: Feb 3 , 2013 – D2 / 30 reps[/B][/I]
[B]DB pullovers[/B]
[50] x 12 x 3 x 3 x 4 x 3 x 3 x 3 - 31 reps
[B]Trap bar rows[/B]
[[I]115[/I]] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps
[B]Close grip pulldowns[/B]
[120] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 - 35 reps
[B]Close grip cable rows[/B]
[130] x 12 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps
[B]Face pulls[/B]
[90] x 13 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps
[B]Incline (15 degrees) DB rear delt flyes[/B]
[[I]12[/I]] x 11 x 3 x 4 x 3 x 3 x 3 x 4 x 3 - 34 reps
[B]Seated DB rear delt raises[/B]
[[I]25[/I]] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps
[B]Rope hammer curls[/B]
[90] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 4 - 33 reps
[B]Concentration curls[/B]
[25] x 8 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps
[B]Ab wheel rollouts[/B]
20 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 50 reps
[B]Workout time: 1h25[/B]
After 2 days in bed doing absolutely nothing, and 3 days off from the gym, I decided to hit the gym today before losing my marbles. I had to work in the morning, so I went right after. I'm feeling a bit better, although definitely not 100%. My strength was pretty good, solid workout.
I called in sick tomorrow at my second job because I don't feel up for all the waiting around in the cold and I don't want to get my students sick, so I might hit D3 instead. My boss wasn't too pleased, which is funny since I have never missed one day in 2 years, so I really don't want to hear it.
Tonight's dinner, didn't eat much during the day: homemade chicken soup, pork tenderloin with pickles and honey mustard, steel cut oats with raisins, walnuts, apple and cinnamon cooked on the stove and cooked hard wheat with whole milk:
[IMG]http://i.imgur.com/uP7HGYz.jpg[/IMG]
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[QUOTE=AD1984;1020292263][B]Face pulls[/B]
[B]Incline (15 degrees) DB rear delt flyes[/B]
[B]Seated DB rear delt raises[/B][/quote]
The volume knob on your rear delts goes up to 11.
[quote]My boss wasn't too pleased, which is funny since I have never missed one day in 2 years, so I really don't want to hear it.[/QUOTE]
If he gives you any more grief you should threaten to crunch his nuts between your shoulder blades when you are rowing.
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[QUOTE=ShaneSwan;1020298443]The volume knob on your rear delts goes up to 11.[/quote]
I don't get it...
I do them on the same small incline as DB bench press because I don't like the DB touching the ground at the bottom. But that's not what you're talking about, now is it?
[quote]If he gives you any more grief you should threaten to crunch his nuts between your shoulder blades when you are rowing.[/QUOTE]
I can't think of any possible scenario that would involve his nuts on my back to begin with lol. No, please don't tell me. Let me keep my innocence.
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[QUOTE=AD1984;1020305213]I don't get it...[/quote]
Its a reference to the movie 'This Is Spinal Tap', I was commenting on your rear delt training volume.
[quote]I can't think of any possible scenario that would involve his nuts on my back to begin with lol. No, please don't tell me. Let me keep my innocence.[/QUOTE]
True. I hope he dosnt subscribe to your log.
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[QUOTE=ShaneSwan;1020314903]Its a reference to the movie 'This Is Spinal Tap', I was commenting on your rear delt training volume. [/QUOTE]
I haven't seen it. I did manage to watch the entire FastForward show in the past 2 days. On to the next lol. My rear delts need all the work they can get..
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thumbless DB benching >>>>>>>>>
TRY IT
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[QUOTE=AD1984;1020292263][center] I have a good remix to this song, but I can't find it online so the original will have to do. Press play
[youtube]3FV2ILnnTa0[/youtube]
[/center]
[I][B]Day 171: Feb 3 , 2013 – D2 / 30 reps[/B][/I]
[B]DB pullovers[/B]
[50] x 12 x 3 x 3 x 4 x 3 x 3 x 3 - 31 reps
[B]Trap bar rows[/B]
[[I]115[/I]] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps
[B]Close grip pulldowns[/B]
[120] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 - 35 reps
[B]Close grip cable rows[/B]
[130] x 12 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps
[B]Face pulls[/B]
[90] x 13 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps
[B]Incline (15 degrees) DB rear delt flyes[/B]
[[I]12[/I]] x 11 x 3 x 4 x 3 x 3 x 3 x 4 x 3 - 34 reps
[B]Seated DB rear delt raises[/B]
[[I]25[/I]] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps
[B]Rope hammer curls[/B]
[90] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 4 - 33 reps
[B]Concentration curls[/B]
[25] x 8 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps
[B]Ab wheel rollouts[/B]
20 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 50 reps
[B]Workout time: 1h25[/B]
After 2 days in bed doing absolutely nothing, and 3 days off from the gym, I decided to hit the gym today before losing my marbles. I had to work in the morning, so I went right after. I'm feeling a bit better, although definitely not 100%. My strength was pretty good, solid workout.
I called in sick tomorrow at my second job because I don't feel up for all the waiting around in the cold and I don't want to get my students sick, so I might hit D3 instead. My boss wasn't too pleased, which is funny since I have never missed one day in 2 years, so I really don't want to hear it.
Tonight's dinner, didn't eat much during the day: homemade chicken soup, pork tenderloin with pickles and honey mustard, steel cut oats with raisins, walnuts, apple and cinnamon cooked on the stove and cooked hard wheat with whole milk:
[IMG]http://i.imgur.com/uP7HGYz.jpg[/IMG][/QUOTE]
I would never have thought of pork tenderloin with pickles but that sounds AWESOME!
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Nice job with everything! I like the new setup - volume is still super high. Feel better soon and enjoy the day off. Your food looks good - looks like you cook a lot. :)
And students? what do you teach?
