Iron doesn't lie

[user787877877]

Originally Posted by westx

LOL epic. did you know any of the koreans that went there? Actually, I noticed today CV is filled with koreans. Anyone you were cool with? What a small world LOL

That's why he left..




Strong JK.

[thebasil]

Originally Posted by westx

LOL epic. did you know any of the koreans that went there? Actually, I noticed today CV is filled with koreans. Anyone you were cool with? What a small world LOL

well i knew lots of people from 08, a little from 07 and 09...not many koreans from 09 though

you from a nearby city?

Originally Posted by EnoughZakary

That's why he left..




Strong JK.

actually...

nah lol

[westx]

Originally Posted by thebasil

well i knew lots of people from 08, a little from 07 and 09...not many koreans from 09 though

you from a nearby city?



actually...

nah lol

I'm from Koreatown lol. I know some people in 08, but the majority is in 07. Where you there yesterday too?

[thebasil]

Originally Posted by westx

I'm from Koreatown lol. I know some people in 08, but the majority is in 07. Where you there yesterday too?

nah

Legs Hyphy

V Squat

10x2plates
10x3plates
8x3plates25
7x4p

RDL

10x185
8x185
10x185 - back was feeling weird...tailbone area...cut it short

Leg Press

12x5plates
12x6plates
12x7plates

Lying Leg Curl

2 sets

Rotary Calf

3 sets 60sec tut

Leg Extension

3 sets

Thoughts

-so i got some Dymatize Elite Chocolate Mint whey...and it ****ing sucks. blandest whey i've ever tasted. i remember On's chocolate mint whey from a long time ago and that completely destroys this. this one tastes like nothing when in liquid form and does even worse as sludge. going to return it. anyone wanna give me different suggestions?

[user787877877]

nice little sesh man, I tried TUT a few days ago and that **** burns!

IMO only scivation is good as sludge/brownies...

[Carlito99]

Originally Posted by EnoughZakary

IMO only scivation is good as sludge/brownies...

Agreed for the sludge part (I don't like whey brownies). No other whey I've bought works well as sludge, even if they taste better than Scivation Whey as a shake..

For good shakes... try out Bio-X Xtreme Power Whey Complex - Chocolate Peanut Swirl.. Not sure if they'd sell it in the stores over there since it's a Canadian brand, but they have it on bb.com if you wanna order

Gaspari MyoFusion Chocolate is pretty good as well

[thebasil]

Originally Posted by EnoughZakary

nice little sesh man, I tried TUT a few days ago and that **** burns!

IMO only scivation is good as sludge/brownies...

yeah scivation makes the best sludge...and thats mostly what i use it for too

maybe i'll get teh vanilla for a change or somethin

Originally Posted by Carlito99

Agreed for the sludge part (I don't like whey brownies). No other whey I've bought works well as sludge, even if they taste better than Scivation Whey as a shake..

For good shakes... try out Bio-X Xtreme Power Whey Complex - Chocolate Peanut Swirl.. Not sure if they'd sell it in the stores over there since it's a Canadian brand, but they have it on bb.com if you wanna order

Gaspari MyoFusion Chocolate is pretty good as well

i tried choco peanut swirl. its AMAZING as a shake, but too concentrated as sludge lol

maybe i'll try myofusion

[Carlito99]

Warning: MyoFusion isn't the greatest as sludge either... so if you want sludge - stick to Scivation Whey lol

[CM82682]

Originally Posted by Carlito99

Warning: MyoFusion isn't the greatest as sludge either... so if you want sludge - stick to Scivation Whey lol

Thats the main reason I only buy scivation whey...b/c I use whey 99% of time for sludge, I never drink it.

[Jimmy29LI]

Originally Posted by thebasil

yeah scivation makes the best sludge...and thats mostly what i use it for too

I agree...Another really good protein for sludge is Dymatize Rich Chocolate. Its choco goodness!

[user787877877]

Originally Posted by thebasil

yeah scivation makes the best sludge...and thats mostly what i use it for too

maybe i'll get teh vanilla for a change or somethin

if the vanilla is too blahh for you (which it shouldn't be), or you want to change it up, Dark Chocolate cocoa in the sludge makes it almost exactly like chocolate.

[thebasil]

Originally Posted by Carlito99

Warning: MyoFusion isn't the greatest as sludge either... so if you want sludge - stick to Scivation Whey lol

i think that's what gonna happen

Originally Posted by CM82682

Thats the main reason I only buy scivation whey...b/c I use whey 99% of time for sludge, I never drink it.

same here. less cleanup.

Originally Posted by Jimmy29LI

I agree...Another really good protein for sludge is Dymatize Rich Chocolate. Its choco goodness!

hmmm...i dunno man dymatize has a really ****ty track record with me ever since yesterday LOL

Originally Posted by EnoughZakary

if the vanilla is too blahh for you (which it shouldn't be), or you want to change it up, Dark Chocolate cocoa in the sludge makes it almost exactly like chocolate.

vanilla was too blah actually. it wasn't nearly sweet enough from what i recall...like chocolate was amazing but vanilla was like "meh"

[thebasil]

Jogging

jogged for about 20-30 minutes, somewhere in there. did a long protocol to see if it helped my hip at all

foam rolled my (rightside) IT band, hip flexor (upper quad thigh region) and glute/hammies

stretched lightly, did a few dynamics

started jogging, felt fine until about 20 minutes or so. anytime i push myself it starts acting up again. samething goes for running uphill, more need for the hip flexor to activate = it gets aggravated

Thoughts

-i really don't think therapy will help this issue...i don't see how deep tissue massaging and stretching will help relieve a strained muscle. at least that's what i think is wrong with it, because i never really got a diagnosis (didn't ask /facepalm)

-it was slightly improved (at least i think so) but still....wtf is up with this damn muscle?

-small edit - i just looked up some anatomy charts and i actually think the pain may be originating from the "pectineus" muscle, not sure if thats part of the group of muscles labeled hip flexors but the vertical shape seems to be similar to where i feel the sensation in my thigh

[user787877877]

nice routine

try this for a while IMO, and do some stretching **** after your light jogs to improve flexibility?

Asl Devin/Kirk...they're smart

[Fitto13]

hips are the ****trest body part there is.. nuff said.

what's the dealio w/it though man, like what are you gonna do - oyu can't keep just pushing through all the BS pain.

[thebasil]

Originally Posted by EnoughZakary

nice routine

try this for a while IMO, and do some stretching **** after your light jogs to improve flexibility?

Asl Devin/Kirk...they're smart

blah at the whole situation

Originally Posted by Fitto13

hips are the ****trest body part there is.. nuff said.

what's the dealio w/it though man, like what are you gonna do - oyu can't keep just pushing through all the BS pain.

i don't know man...its like a strain that isn't healing. the doc assigned me some rehab, so maybe after a few more sessions of painful massage and stretching it'll be better. but idk

[thebasil]

so its 100% week...but i'm too impatient, so i decided to go beyond that as well. 100%/PR i suppose!

Pull 100%

Hammer Chins 100%

+25x5
+30x4
+35x3
+45x1

everything after the 25 were weights i had never strapped on for this movement before. really want to see what happens next week.

BB Rows (Berto estilo) 100%

5x205
5x225
4x245

these were awesome, because i had much better form. no awkward sliding like my old vids!

Rack Deads

8x385
8x385 +1 rep

cut it short after two sets because i don't want my lower back to be tender at all for legs on wednesday.

Power Shrugs

6x275 - easy
6x295
5x315

less rack dead action so i wanted more trap work, and these definitely gave me some. love 'em!

Facepulls

3 sets

Weighted Hang 90lbsx90 seconds

hopefully this will help my low back a bit (right dev? ). oh, and its a nice stretch

BB Curl

6x100 - last rep a bit cheaty
4x100

cut these short since bis were hit already from doing more hammer chins than the previous weeks. tied last week, which is good. my biceps were feeling great after. fast twitch anyone?

DB Laterals - hope this doesn't affect my benching tomorrow!

8x40 (3 sets) - these felt awesome, side delts were feeling them for sure.

Hammer Curls

10x35
8x40 - these felt awesome too

Thoughts

-i didn't like how the hammer chins felt, but overall it was a good workout. the hammer chins were definitely done nicely and stuff, i just wasn't in the "zone" yet, but its all good. them lats got overloaded anyway!

overall awesome workoutset lots of PRs and the like. i love power days! LOVE THEM!

-tomorrow, if he can OK it with his manager, Kirk (allgenetix) and I are going to have ourselves a little push session. fingers crossed that he can make it happen!

-some hopes for tomorrow:

BB Bench: 5x225, then slap on some 5s or hopefully 10s and go for triples. do work!
Dips: 5x45, then i have no idea. jump to 60 maybe, dunno.
Military Press or DB Military...if DBs will go for 80s. hopefully fatigue from chest work won't kick my ass

[ImBruno]

120% WEEK IS WHAT it should be called, sick numbers. You should try doing regular shrugs until you die out, then start doing power shrugs. Like cheating regular shrugs, will make your traps beg!

[Young9]

sick PRs Chris...cant wait to see what goes down tomorrow on bench...set the bar bro!

and your going to possibly workout with Kirk? Make sure you allow enough time for rest between sets and remind Kirk its a POWER day for you

DO work boys!

[thebasil]

Originally Posted by ImBruno

120% WEEK IS WHAT it should be called, sick numbers. You should try doing regular shrugs until you die out, then start doing power shrugs. Like cheating regular shrugs, will make your traps beg!

thanks bro. i think i'm gonna power shrugging and normal shrugging. best of both worlds.

Originally Posted by Young9

sick PRs Chris...cant wait to see what goes down tomorrow on bench...set the bar bro!

and your going to possibly workout with Kirk? Make sure you allow enough time for rest between sets and remind Kirk its a POWER day for you

DO work boys!

bar will be set for sure! if tomorrow goes down it'll be sweet for sure. maybe i'll get him to rest for more than 1.5 minutes

[user787877877]

Dude sick nasty day today! you like the Bertos? they like mine?

240 x 3 tomorrow..>DO IT

[deltpecx]

Originally Posted by thebasil

DB Laterals - hope this doesn't affect my benching tomorrow!

8x40 (3 sets) - these felt awesome, side delts were feeling them for sure.

30s then 35s NOW THIS!!

HUGE!

Nice Job!!

[Fitto13]

Are your shoulders rolling forward at al on the chins??

SOLID ROWING Holy crap dude..

In for epic benching and 80 OHP tomorrow

[AllGenetix]

plate for a single pullup is solid!

pm'ed about tomorrow.

[thebasil]

Originally Posted by EnoughZakary

Dude sick nasty day today! you like the Bertos? they like mine?

240 x 3 tomorrow..>DO IT

not like yours like...much less vertical

225x5...240x3 will be done

Originally Posted by deltpecx

30s then 35s NOW THIS!!

HUGE!

Nice Job!!

thanks man

Originally Posted by Fitto13

Are your shoulders rolling forward at al on the chins??

SOLID ROWING Holy crap dude..

In for epic benching and 80 OHP tomorrow

they might be, i didn't think about retracting the scaps so much at the start of the motion enough because i was feeling so weak on them

hopefully epic benching man. i wanna hit those 80s SO bad, i might just move it to my second exercise to make sure. dunno!

Originally Posted by AllGenetix

plate for a single pullup is solid!

pm'ed about tomorrow.

gotcha PM, hopefully we can make it all work

[user787877877]

Originally Posted by thebasil

not like yours like...much less vertical

225x5...240x3 will be done

Fall in a sewer and get merked by splinter.






but seriously. GET THAT 240x3!

[TigerStealth]

nice pull workout yesterday. You didnt like the Hammer grip chins? I feel them in lats way more than WG chins. Are you using straps? Also I found it helps to maintain an arch in my back on the postive/negative. Like dont start out straight and then arch it to get it up, start with arch and maintain the whole time. also i dont tell myself: "ok joe arch your back". Instead i just think "chest up". keeping my chest up creates the perfect arch

[CM82682]

Crazy pull ups. I wouldnt dream of pull a full plate, esp since I know you do them right and not those 1/2 pull ups you see most people doing at the gym.

[thebasil]

Originally Posted by EnoughZakary

Fall in a sewer and get merked by splinter.


[img]http://i41.photobucket.com/albums/e297/morbid_muffin_man/Master_Splinter_Sm1.jpg[img]



but seriously. GET THAT 240x3!

that show was the bomb growing up

240x3 will be m ine!

Originally Posted by TigerStealth

nice pull workout yesterday. You didnt like the Hammer grip chins? I feel them in lats way more than WG chins. Are you using straps? Also I found it helps to maintain an arch in my back on the postive/negative. Like dont start out straight and then arch it to get it up, start with arch and maintain the whole time. also i dont tell myself: "ok joe arch your back". Instead i just think "chest up". keeping my chest up creates the perfect arch

you know man, i agree with everything you're saying. i just wasn't feeling them yesterday, felt weak as hell and didn't have the mental energy to pull the shoulders back and arch.

Originally Posted by CM82682

Crazy pull ups. I wouldnt dream of pull a full plate, esp since I know you do them right and not those 1/2 pull ups you see most people doing at the gym.

get that negative energy out of your head man, anything is possible if you keep chipping away at it

[GetBigyo]

Mirin' those Berto Rows man.