Iron, Sweat & Pain : The Training Journal of LUCIFER - Page 49

xProudlyTakenx · 11-06-2009, 02:10 AM

By the way, your profile picture is sick.

No one should be able to do good mornings with that much weight

rpaul11 · 11-06-2009, 05:32 AM

enjoy your deload and good luck with the new split

Ctrainer · 11-06-2009, 05:42 AM

So what did you think of Clutch??? Nice job on the BF!!!

Deload - FTW!!

-Lucifer · 11-06-2009, 06:15 AM

Fri, Nov 06, 2009
Back, Calves

Previous session

Code:

Back
- Deadlift .................... [210 x 3] [250 x 1] [260 x 1]
- Cable one arm rows .......... [110 x 5] [120 x 4]
- BB shrugs ................... [220 x 6] [240 x 4]

Code:

Calves
- Seated calf raises .......... [115 x 12] [140 x 12]

Code:

Cardio
- Crosstrainer ................ [20 min]

Notes :
Awesome session. Lifted more than last time and with good form.

darinaldi · 11-06-2009, 07:01 AM

Quote:

Originally Posted by -Lucifer

Awesome session. Lifted more than last time and with good form.

Always the goal. Nice job.

-Lucifer · 11-06-2009, 07:29 AM

Quote:

Originally Posted by xProudlyTakenx

By the way, your profile picture is sick.
No one should be able to do good mornings with that much weight

lol, it's not a big deal. I'll be happy when I rep 300.

Quote:

Originally Posted by rpaul11

enjoy your deload and good luck with the new split

Thanks, Rich. The split will be the same. I'll only make some minor adjustments.

Quote:

Originally Posted by Ctrainer

So what did you think of Clutch??? Nice job on the BF!!!
Deload - FTW!!

Clutch is pretty cool. I like them. Thanks!

Quote:

Originally Posted by darinaldi

Always the goal. Nice job.

Feels_good_man.jpg

supy · 11-06-2009, 07:51 AM

Quote:

Originally Posted by -Lucifer

Fri, Nov 06, 2009
Back, Calves

Previous session

Code:

Back
- Deadlift .................... [210 x 3] [250 x 1] [260 x 1]
- Cable one arm rows .......... [110 x 5] [120 x 4]
- BB shrugs ................... [220 x 6] [240 x 4]

Code:

Calves
- Seated calf raises .......... [115 x 12] [140 x 12]

Code:

Cardio
- Crosstrainer ................ [20 min]

Notes :
Awesome session. Lifted more than last time and with good form.

Good job youll be reppin 315 with the deads in no time
Squats in 10 mins for me i used to fear squats now its deadlifts...lol

gbg · 11-06-2009, 07:59 AM

Nice job on the deads lu!

what's your new split like?

-Lucifer · 11-06-2009, 08:09 AM

Quote:

Originally Posted by supy

Good job youll be reppin 315 with the deads in no time
Squats in 10 mins for me i used to fear squats now its deadlifts...lol

Thanks, broseph. My favourite exercise is squats. Then deadlifts. Then the overhead press.

Quote:

Originally Posted by gbg

Nice job on the deads lu!

what's your new split like?

Thanks, girl.

The split is going to be the same. I'm really liking this 5 day split of mine and it makes sure that I'm in the gym, almost everyday.

I'll make some minor changes, like work my abs and forearms more often and also increase the volume a bit for lagging body parts (lats, triceps, deltoids).

ironwill2008 · 11-06-2009, 09:58 AM

Quote:

Originally Posted by -Lucifer

- Deadlift .................... [210 x 3] [250 x 1] [260 x 1]

Good progress from last time. Steady as you go, -L.

Quote:

Notes :
Awesome session. Lifted more than last time and with good form.

Progress!

VoxExMachina · 11-06-2009, 10:00 AM

Quote:

Originally Posted by -Lucifer

Notes :
Awesome session. Lifted more than last time and with good form.

That's what it's all about.

kitarpyar · 11-06-2009, 10:07 AM

Quote:

Originally Posted by -Lucifer

Fri, Nov 06, 2009
Back, Calves

Previous session

Code:

Back
- Deadlift .................... [210 x 3] [250 x 1] [260 x 1]
- Cable one arm rows .......... [110 x 5] [120 x 4]
- BB shrugs ................... [220 x 6] [240 x 4]

Code:

Calves
- Seated calf raises .......... [115 x 12] [140 x 12]

Code:

Cardio
- Crosstrainer ................ [20 min]

Notes :
Awesome session. Lifted more than last time and with good form.

You are building a strong back lad.
Nd wit tat teh sTRonG guNz will cometh.

Turco · 11-06-2009, 10:41 AM

Good job, Lucy. But I feel like your back workout is missing a few things

-Lucifer · 11-06-2009, 10:42 AM

Quote:

Originally Posted by ironwill2008

Good progress from last time. Steady as you go, -L.
Progress!

Thanks, Bill. Feels damn good!

Quote:

Originally Posted by VoxExMachina

That's what it's all about.

Right.

Quote:

Originally Posted by kitarpyar

You are building a strong back lad.
Nd wit tat teh sTRonG guNz will cometh.

Yeah, bro. Me am going to be swole beast!

Quote:

Originally Posted by Turco

Good job, Lucy. But I feel like your back workout is missing a few things

That's going to change, once I make a few minor adjustments. Will start hitting my middle back, as well.

DavisForman · 11-06-2009, 11:04 AM

Likewise

IN!

2nd_chance · 11-06-2009, 07:01 PM

You nailed those deads -L. Good job. Are you heading into a deload?

Fit_After_40 · 11-06-2009, 07:33 PM

[QUOTE=-Lucifer;406697521]

Code:

Back
- Deadlift .................... [210 x 3] [250 x 1] [260 x 1]

Very nice -L. You are pushing some great weight there man!

Great workout.

-Lucifer · 11-06-2009, 07:46 PM

Quote:

Originally Posted by DavisForman

Likewise

IN!

Welcome aboard!

Quote:

Originally Posted by 2nd_chance

You nailed those deads -L. Good job. Are you heading into a deload?

Cheers, David. Yes, Sir, today will be my last 'normal day'. I'll start deloading, Monday onwards.

Quote:

Originally Posted by Fit_After_40

Code:

Back
- Deadlift .................... [210 x 3] [250 x 1] [260 x 1]

Very nice -L. You are pushing some great weight there man!
Great workout.

Thanks, bro. I love strength gains!

demike · 11-06-2009, 08:29 PM

Good work on the deads Lucy.

msm172021121 · 11-07-2009, 12:58 AM

strong deads. when do you begin your deload? good job.

-Lucifer · 11-07-2009, 01:45 AM

Quote:

Originally Posted by demike

Good work on the deads Lucy.

Thanks, Mikhaila.

Quote:

Originally Posted by msm172021121

strong deads. when do you begin your deload? good job.

Thanks, breh.

My deload week starts on Monday. It's been a while since I last deloaded. I'll deload after every 4 weeks; so the 5th week will be my deload/light week.

**TKD** · 11-07-2009, 01:48 AM

Excellent work on that last back session mate. Slow and steady wins the race

pFuzzz · 11-07-2009, 02:05 AM

Killer deads broski!

Keeping the low rep scheme after you de-load?

-Lucifer · 11-07-2009, 05:30 AM

Sat, Nov 07, 2009
Shoulders, Forearms

Previous session

Code:

Shoulders
- Standing OH press ........... [100 x 4] [100 x 4]
- Lying lateral raises ........ [10 x 8] [10 x 8]
- Prone rear delt raises ...... [15 x 10] [15 x 10]

Code:

Forearms
- BTB curls ................... [100 x 12] [120 x 8]

Code:

Cardio
- Crosstrainer ................ [20 min]

Notes :
Today's session felt good. I had to go light while doing lateral raises because my right shoulder is bothering me. I think it's a labral tear; not sure. I plan to rest it for 2 weeks or till it heals.

So, this was my last session. Deload week starts, Monday onwards. Actually, this is the first time I'm looking forward to it. My joints need a break from all that heavy lifting.

Ctrainer · 11-07-2009, 07:12 AM

Quote:

Originally Posted by -Lucifer

Sat, Nov 07, 2009
Shoulders, Forearms

Previous session

Code:

Shoulders
- Standing OH press ........... [100 x 4] [100 x 4]
- Lying lateral raises ........ [10 x 8] [10 x 8]
- Prone rear delt raises ...... [15 x 10] [15 x 10]

Code:

Forearms
- BTB curls ................... [100 x 12] [120 x 8]

Code:

Cardio
- Crosstrainer ................ [20 min]

Notes :
Today's session felt good. I had to go light while doing lateral raises because my right shoulder is bothering me. I think it's a labral tear; not sure. I plan to rest it for 2 weeks or till it heals.

So, this was my last session. Deload week starts, Monday onwards. Actually, this is the first time I'm looking forward to it. My joints need a break from all that heavy lifting.

Nice shoulder work!!!! What is a crosstrainer? Is that like a ellliptical??

How long will deload last??

ironwill2008 · 11-07-2009, 08:02 AM

Quote:

Originally Posted by -Lucifer

Notes :
Today's session felt good. I had to go light while doing lateral raises because my right shoulder is bothering me. I think it's a labral tear; not sure. I plan to rest it for 2 weeks or till it heals.

So, this was my last session. Deload week starts, Monday onwards. Actually, this is the first time I'm looking forward to it. My joints need a break from all that heavy lifting.

What's the deal with your shoulder, -L?

Sounds like deload comes at the right time.

-Lucifer · 11-07-2009, 09:00 AM

Quote:

Originally Posted by Ctrainer

Nice shoulder work!!!! What is a crosstrainer? Is that like a ellliptical??
How long will deload last??

Thanks. My deload week, will last for a week.

Below is the Crosstrainer I use.

Quote:

Originally Posted by ironwill2008

What's the deal with your shoulder, -L?
Sounds like deload comes at the right time.

I don't know; I sort off hurt it. It hurts only when I try to do lateral raises though.

demike · 11-07-2009, 09:10 AM

Quote:

Originally Posted by Ctrainer

What is a crosstrainer?

I looked at your username, looked at the word crosstrainer, and LOLed.

No harm meant at all, just a funny observation.

gbg · 11-07-2009, 09:30 AM

Nice press work lu!

sorry about your shoulder.

DavisForman · 11-07-2009, 10:23 AM

Quote:

Originally Posted by -Lucifer

Notes :
Today's session felt good. I had to go light while doing lateral raises because my right shoulder is bothering me. I think it's a labral tear; not sure. I plan to rest it for 2 weeks or till it heals.

Ah, no way man... you seem to have it narrowed down to what it is, has it ever happened before?