[QUOTE=hamiltronj;853116853]Things are looking great in here bro. I am going to switch back to PHAT after my contest for sure![/QUOTE]
Thanks man.
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[QUOTE=hamiltronj;853116853]Things are looking great in here bro. I am going to switch back to PHAT after my contest for sure![/QUOTE]
Thanks man.
[QUOTE=RHK89;853708073]My lower back is still sore from that haha. I use one of those step-up platforms [img]http://www.wellpromo.com/upload/upimg15/The-Step-Original-Health-Club--97515.jpg[/img][/QUOTE]
Ahh gotcha, my gym doesn't have a standing calf press I'll give this a shot.
[B][U]3.25.12 Sunday Week 15
Weight: 166.6
Macros: 69.8 399.9 189.5[/U][/B]
[B][color=blue]Workout Lower Hypertrophy
1) Squat
150lbs x 12, 12, 12
2) RDL
150lbs x 12, 145lbs x 12, 12
3) Leg Extension
110lbs x 12
100lbs x 12
95lbs x 10s
4) Smith Machine Donkey Calf Raises
115lbs x 12
110lbs x 12, 12
5) Kneeling Cable Crunches
70lbs x 12
67.5lbs x 12
65lbs x 12[/color][/B]
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113
[B][U]Workout Video[/U][/B]
[youtube]zv_Hscu6WcA[/youtube]
[QUOTE=Willgetnice;854251553]Ahh gotcha, my gym doesn't have a standing calf press I'll give this a shot.[/QUOTE]
I think the best option would be to find some kind of metal or wood platform, but since my gym doesn't have that I use this.
[QUOTE=RHK89;854581123]I think the best option would be to find some kind of metal or wood platform, but since my gym doesn't have that I use this.[/QUOTE]
Yea I've seen guys stack two 45lb. plates on top of each other and do them, but that doesn't seem too stable to me, freakin' meatheads!
[B][U]3.28.12 Wednesday Week 16
Weight: 167.2
Macros: 69.7 399.3 189.6[/U][/B]
[B][color=blue]Workout: Upper Power
1) Bench Press
175lbs x 5, 5, 4
2) Barbell Row (from the floor)
155lbs x 6, 5, 5
3) Rack Chins
BW + 30lbs x 6, 6, 6
4) OHP
105lbs x 6, 5, 4
5) Close Grip Bench Press
150lbs x 6, 6, 6
6) Chins
BW + 25lbs x 5, 4, 4[/color][/B]
Stair Stepper/Level:12/Time: 10 min./Calories: 132
[B][U]Workout Video[/U][/B]
[youtube]XU5DnTeMQEU[/youtube]
[QUOTE=Willgetnice;856071033]Yea I've seen guys stack two 45lb. plates on top of each other and do them, but that doesn't seem too stable to me, freakin' meatheads![/QUOTE]
Haha. I think I would need to stack 3 to four plates since my heel would touch the floor at the bottom of my calf raise. 3 plates stacked on top of each other is definitely going to be a safety hazard :D.
[B][U]Random Thoughts[/U][/B]
I originally signed up to get coaching from 3dmj for 16 weeks. All I can say that the services provided were above and beyond my expectations. This log is going to continue since I have decided to continue using their services :D.
[QUOTE=RHK89;856411853][B][U]Random Thoughts[/U][/B]
I originally signed up to get coaching from 3dmj for 16 weeks. All I can say that the services provided were above and beyond my expectations. This log is going to continue since I have decided to continue using their services :D.[/QUOTE]
I had signed up for 8. Extended it as well! Such great guys!
Are your lifts going up in weight?? Gotta tell me these things!
[B][U]Thursday 3.29.2012 Week 16
Weight: 167
Macros: 70 399.3 189.8[/U][/B]
[B][color=blue]Workout - Lower Power
1) Deadlift
265lbs x 6, 6, 6
2) Front Squat
180lbs x 6, 5, 5
3) Smith Machine Standing Calf Raises
195lbs x 6, 6, 6
4) Kneeling Calf Raises
72.5lb x 12, 12, 12[/color][/B]
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113 <-- doing this tonight
[B]Workout Video[/B]
[youtube]ONXxLsizetc[/youtube]
[B]Daily Laugh[/B]
[youtube]86VL3dTSCWM[/youtube] [img]http://www.threadbombing.com/data/media/2/sho_nuff.gif[/img] [URL=http://gifsoup.com/view/168194/last-dragon-glow.html][IMG]http://gifsoup.com/imager.php?id=168194&t=o[/IMG][/URL] [URL=http://gifsoup.com/view/3219932/the-last-dragon.html][IMG]http://gifsoup.com/imager.php?id=3219932&t=o[/IMG][/URL]
[B][U]Doctor's Visit[/U][/B]
I've been having symptoms of numbness from my shoulder down for the past year or two (maybe even longer). I went down to a place in Brooklyn called Physio Logic and my current diagnosis is that I have thoracic outlet syndrome (TOS). I will most likely start to include videos of myself performing exercises and stretches to help with TOS. Some interesting things that were found during my visit was that my blood pressure is relatively high 137/82, my left hand grip strength is about 30% weaker than my right, minor scoliosis, and my left chest is noticeably bigger & tighter than my right side (confirmed by the PA and chiropractor).
[youtube]35UI4Pmzpoc[/youtube]
[QUOTE=RHK89;857573163][B][U]Doctor's Visit[/U][/B]
I've been having symptoms of numbness from my shoulder down for the past year or two (maybe even longer). I went down to a place in Brooklyn called Physio Logic and my current diagnosis is that I have thoracic outlet syndrome (TOS). I will most likely start to include videos of myself performing exercises and stretches to help with TOS. Some interesting things that were found during my visit was that my blood pressure is relatively high 137/82, my left hand grip strength is about 30% weaker than my right, minor scoliosis, and my left chest is noticeably bigger & tighter than my right side (confirmed by the PA and chiropractor). [QUOTE=RHK89;857573163]
I'm sorry to hear that...what do you think caused your case of TOS?
[QUOTE=Jumpman3210;857702383][QUOTE=RHK89;857573163][B][U]Doctor's Visit[/U][/B]
I've been having symptoms of numbness from my shoulder down for the past year or two (maybe even longer). I went down to a place in Brooklyn called Physio Logic and my current diagnosis is that I have thoracic outlet syndrome (TOS). I will most likely start to include videos of myself performing exercises and stretches to help with TOS. Some interesting things that were found during my visit was that my blood pressure is relatively high 137/82, my left hand grip strength is about 30% weaker than my right, minor scoliosis, and my left chest is noticeably bigger & tighter than my right side (confirmed by the PA and chiropractor). [QUOTE=RHK89;857573163]
I'm sorry to hear that...what do you think caused your case of TOS?[/QUOTE]
I would say my studying posture over the past few years is one of the main contributors. I also realize that I use a similar posture when I'm on the computer, play videogames, and sitting down lol. My left chest has gotten so much stimulation over the past four years outside of my gym workouts that it is neurologically stronger than my right so I am able to contract it much easier. It is also much tighter which is causing it to restrict blood flow in that area, and perhaps compressing some nerves. Hopefully I get this resolved by just manual therapy, otherwise they're going to have to stick a needle in my chest and break the knotted tissue up that way lol.
[QUOTE=Willgetnice;854251553]Ahh gotcha, my gym doesn't have a standing calf press I'll give this a shot.[/QUOTE]
Yeh, I completely almost busted my As$ in front of everyone in the gym doing box jumps a long time ago in my Crossfit days.
[QUOTE=RHK89;857813163][QUOTE=Jumpman3210;857702383][QUOTE=RHK89;857573163][B][U]Doctor's Visit[/U][/B]
I've been having symptoms of numbness from my shoulder down for the past year or two (maybe even longer). I went down to a place in Brooklyn called Physio Logic and my current diagnosis is that I have thoracic outlet syndrome (TOS). I will most likely start to include videos of myself performing exercises and stretches to help with TOS. Some interesting things that were found during my visit was that my blood pressure is relatively high 137/82, my left hand grip strength is about 30% weaker than my right, minor scoliosis, and my left chest is noticeably bigger & tighter than my right side (confirmed by the PA and chiropractor).
I would say my studying posture over the past few years is one of the main contributors. I also realize that I use a similar posture when I'm on the computer, play videogames, and sitting down lol. My left chest has gotten so much stimulation over the past four years outside of my gym workouts that it is neurologically stronger than my right so I am able to contract it much easier. It is also much tighter which is causing it to restrict blood flow in that area, and perhaps compressing some nerves. Hopefully I get this resolved by just manual therapy, otherwise they're going to have to stick a needle in my chest and break the knotted tissue up that way lol.[/QUOTE]
Ahhh I see. Yeah I try to stay the hell away from a chair as much as I can (when I'm not in school/car). I started kneeling in a lunging position now or just standing because I think I have a bit of an anterior pelvic tilt also caused by years of sedentary lifestyle. I actually would like to see some video footage of you doing some of the rehabilitation stretches/exercises to improve your posture and health :D Everything will be alright my Korean brotha!
[QUOTE=Jumpman3210;857978413][QUOTE=RHK89;857813163][QUOTE=Jumpman3210;857702383]
Ahhh I see. Yeah I try to stay the hell away from a chair as much as I can (when I'm not in school/car). I started kneeling in a lunging position now or just standing because I think I have a bit of an anterior pelvic tilt also caused by years of sedentary lifestyle. I actually would like to see some video footage of you doing some of the rehabilitation stretches/exercises to improve your posture and health :D Everything will be alright my Korean brotha![/QUOTE]
Yeah I'm pretty much sedentary at my computer studying or at my internship in front of a computer. This is going to take some time and effort to reverse lol. I'll see if I can get those vids up for you :D.
[B][U]3.31.12 Saturday Week 16
Weight: 167.4
Macros: 69.7 399.5 189.4
[/U][/B]
[B][color=blue]
Workout - Upper Hypertrophy
1) Flat DB Press
65lbs x 8, 8, 7
2) Incline Chest Flys
45lbs x 8, 8, 7
3) 1-arm BB Row (Meadow Row)
60lbs x 8, 8, 8
4) Arnold Press (Standing)
40lbs x 8, 8, 4
5) Overhead Extension
45lbs x 8, 8, 8
6) Hammer Curls
30lbs x 7
25lbs x 8, 8[/color][/B]
[B][U]Workout Video[/U][/B]
[youtube]Q4UTbgiAwaw[/youtube]
[QUOTE=RHK89;858332963][QUOTE=Jumpman3210;857978413][QUOTE=RHK89;857813163]
Yeah I'm pretty much sedentary at my computer studying or at my internship in front of a computer. This is going to take some time and effort to reverse lol. I'll see if I can get those vids up for you :D.[/QUOTE]
You gotta do what you gotta due ;) I hope to not get a computer desk job so bad haha
[B][U]4.1.12 Sunday Week 16
Weight: 167.2
Macros: Working on it[/U][/B]
[B][color=blue]Workout Lower Hypertrophy
1) Squat
160lbs x 10, 10, 10
2) RDL
160lbs x 10, 8, 8
3) Leg Extension
115lbs x 8, 8, 8
4) Smith Machine Donkey Calf Raises
120lbs x 12, 12, 12
5) Kneeling Cable Crunches
75lbs x 12, 10, 12[/color][/B]
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113
[B][U]Workout Video[/U][/B]
[youtube]HD2GHLr82Wk[/youtube]
[B][U]4.4.12 Wednesday Week 17
Weight: 167.8
Macros: 69.7 399.3 189.6[/U][/B]
[B][color=blue]Workout: Upper Power
1) Bench Press
180lbs x 4, 4, 3 [color=red][B]Weight PR[/B][/color]
2) Barbell Row (from the floor)
160lbs x 5, 5, 5
3) Rack Chins
BW + 35lbs x 6, 6, 6
4) OHP
110lbs x 4
105lbs x 6, 4
5) Close Grip Bench Press
155lbs x 6, 6, 5
6) Chins
BW + 25lbs x 5, 5, 4[/color][/B]
Stair Stepper/Level:12/Time: 10 min./Calories: 132
[B][U]Workout Video[/U][/B]
[youtube]n__VwLay7jc[/youtube]
Also got some wraastling shoes lol. I won't be using my vibrams anymore.
[IMG]http://i40.tinypic.com/fnxmdd.jpg[/IMG]
[B][U]Thursday 4.5.2012 Week 17
Weight: 167.8
Macros: 75 399.6 189.4[/U][/B]
[B][color=blue]Workout - Lower Power
1) Deadlift
270lbs x 5, 4, 4
2) Front Squat
185lbs x 5, 4, 4
3) Smith Machine Standing Calf Raises
200lbs x 6, 6, 6
4) Kneeling Cable Crunches
75lbs x 12, 12, 12[/color][/B]
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113
[B][U]Workout Video[/U][/B]
[youtube]nu_nx3cI7kE[/youtube]
[B][U]VLOG[/U][/B]
[youtube]-cXnD8-CDRI[/youtube]
[B][U]4.6.12 Saturday Week 17[/U][/B]
[B]Weight: 166.6
Macros: 74.6 399.8 189.5[/B]
[B]Workout - Upper Hypertrophy[/B]
[B][color=blue]1) Flat DB Press
65lbs x 8, 8, 8
2) Incline Chest Flys
45lbs x 8, 8, 7
3) 1-arm BB Row (Meadow Row)
60lbs x 8, 8, 8
4) Arnold Press (Standing)
40lbs x 9, 8, 5
5) Overhead Extension
45lbs x 8, 9, 8
6) Hammer Curls
25lbs x 11, 9, 8[/color][/B]
[B]Workout Video[/B]
[youtube]43JcfwkJeDo[/youtube]
[B]VLOG[/B]
[youtube]0FRTZJQSQN0[/youtube]
Nice vlog, nice city, and good info!
How much was the squat stand? I'm thinking about building my own home gym Jeff Alberts style in the future (maybe 10 yrs from now).
[QUOTE=Jumpman3210;862289921]Nice vlog, nice city, and good info!
How much was the squat stand? I'm thinking about building my own home gym Jeff Alberts style in the future (maybe 10 yrs from now).[/QUOTE]
The squat stands were about 150. I would much rather invest in a power pack if your going to build a home gym. Squat stands are annoying to align perfectly.
[B][U]4.8.12 Sunday Week 17
Weight: 168
Macros: F 74.6 C 399.7 P 189.4[/U][/B]
[B][color=blue]Workout Lower Hypertrophy
1) Squat
165lbs x 11, 12, 11
2) RDL
160lbs x 12, 11, 11
3) Leg Extension
115lbs x 10, 10, 9
4) Smith Machine Donkey Calf Raises
125lbs x 12, 11, 11
5) Kneeling Cable Crunches
77.5lbs x 12, 10, 12[/color][/B]
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113
[B]Workout Video[/B]
[youtube]2wRZ9ko0-98[/youtube]
Can you teach me how to do the squat?
[QUOTE=Jumpman3210;862787821]Can you teach me how to do the squat?[/QUOTE]
LOL. I think you just need to find your groove. My squat form should not be emulated. My knees are beyond my toes which I think which is BAD. If knees are directly above the feet then I'm ok. I need to sit back more cuz my squats be looking like knee bends, but my quads get worked :D.
[QUOTE=RHK89;862809261]LOL. I think you just need to find your groove. My squat form should not be emulated. My knees are beyond my toes which I think which is BAD. If knees are directly above the feet then I'm ok. I need to sit back more cuz my squats be looking like knee bends, but my quads get worked :D.[/QUOTE]
Do you glute flex at the lock-out?
[QUOTE=Jumpman3210;862878931]Do you glute flex at the lock-out?[/QUOTE]
I know this sounds bad, but I'm all over the place with things that I do every time I squat. Last week I felt that I was really trying to do a glute flex at lock out, but yesterday's squat workout I don't think I had that in mind.
[img]http://img.anongallery.org/img/4/1/i-have-no-idea-what-im-doing-dog.jpg[/img]
but the question still remains.... do you even lift? jk lmao!
i'm going to try to glute flex at lock-out from now on. well see how things flow. lookin forward to ur next video man.