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  1. #1711
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Strong lifts Bob! Is there not a spot in the gym to where to floor is leveled?
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  2. #1712
    Tan... Ricky Tan. da2ricky's Avatar
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    Originally Posted by BobisMighty View Post
    Shoulder's been good. I actually got it looked at a while ago. The physio said it didn't seem like i had any real damage, just a super tight rotator cuff, lats, and supersinattus(sp?). So I have to do a lot of stretching, foam rolling, and soft tissue work.
    I found a thread on here about people with shoulder issues and it being related to the supersinattus (sp) being tight, it had some good info about rolling with a tennis ball. I did it for a few days before my cruise and it really seemed to help. Glad to hear you're not facing a long term injury
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  3. #1713
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by audieswu View Post
    Strong lifts Bob! Is there not a spot in the gym to where to floor is leveled?
    There are some spots, but the gym gets really crowded and it's hard to lug everything to these spots. I can't always do my lifts there.
    Originally Posted by da2ricky View Post
    I found a thread on here about people with shoulder issues and it being related to the supersinattus (sp) being tight, it had some good info about rolling with a tennis ball. I did it for a few days before my cruise and it really seemed to help. Glad to hear you're not facing a long term injury
    I will try to look for that thread then. It's been helping a lot. Sometimes it hurts so bad I get nauseous.
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  4. #1714
    That's how you get ants. BobisMighty's Avatar
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    11/5/12

    Bench Press

    Warmup:
    Cuban Rotation
    Lateral Raises
    Lat stretches
    Didn't have a lot of time to warmup. I made it late to the gym. I was playing card with my gf's grandmother haha. Sometimes you just have to put in the time.

    Workout:
    Bench Press

    225x6x3 225x7
    Was very happy about hitting 7 since I hit 250x3 on saturday.

    Incline Dumbbell Press
    60x19 60x14
    Will stay with this number until I hit 2 sets of 20.

    Superset
    1A Seated Cable Row 120x15 125x15 130x12
    1B Facepulls 35x15 42.5x15 50x15

    Machine Shrugs
    345x2x20 295x20
    Lowered the weight to really feel the contraction.

    Alternating Dumbbell Curls
    35x2x10 35x9
    Right bicep still gives out. But this is to work elbow flexors more than bicep, so will reduce the weight and go higher reps.

    Rope Climb Trainer
    Me and my partner alternated 20s on each for 6:00minutes.
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  5. #1715
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Solid training Bob!

    GJDM for acquiring kudos on your gf's grandma that goes along way.

    Crazy pumps on your incline DB pressing for sure.
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  6. #1716
    Tan... Ricky Tan. da2ricky's Avatar
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    Originally Posted by BobisMighty View Post
    I will try to look for that thread then. It's been helping a lot. Sometimes it hurts so bad I get nauseous.
    I had to do some digging but I found it, http://forum.bodybuilding.com/showth...hp?t=116927791
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  7. #1717
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by audieswu View Post
    Solid training Bob!

    GJDM for acquiring kudos on your gf's grandma that goes along way.

    Crazy pumps on your incline DB pressing for sure.
    Thanks Audie! Yeah I was pretty happy. The rope climber is nuts, but i'm hoping it's going to help with my upperbody conditioning.

    Originally Posted by da2ricky View Post
    I had to do some digging but I found it, http://forum.bodybuilding.com/showth...hp?t=116927791
    Thanks Ricky! You're the man!
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  8. #1718
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by BobisMighty View Post
    Thanks Audie! Yeah I was pretty happy. The rope climber is nuts, but i'm hoping it's going to help with my upperbody conditioning.

    Thanks Ricky! You're the man!
    I'm sure it will bro Keep it coming brotha! Pulling for you and Team Philippines!
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  9. #1719
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by audieswu View Post
    I'm sure it will bro Keep it coming brotha! Pulling for you and Team Philippines!
    Good news on that front. The Philippines made it to the Rugby 7's World Cup, which is awesome. Actually the guy who used to coach the USA 7's team left them to coach the Philippines. They're supposed to play a 15's qualifying match soon for the Rugby World Cup.
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  10. #1720
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by BobisMighty View Post
    Good news on that front. The Philippines made it to the Rugby 7's World Cup, which is awesome. Actually the guy who used to coach the USA 7's team left them to coach the Philippines. They're supposed to play a 15's qualifying match soon for the Rugby World Cup.
    Heck ya! So you are part of the 15's right?
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  11. #1721
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by audieswu View Post
    Heck ya! So you are part of the 15's right?
    Well I tried out for the 15's twice. I'm not on the active roster as far as I know. They told me I'm in the player pool of candidates, but I don't think they're switching anyone out anytime soon. I do have a pretty sweet jersey though from them, i'll have to post a picture of.
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  12. #1722
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by BobisMighty View Post
    Well I tried out for the 15's twice. I'm not on the active roster as far as I know. They told me I'm in the player pool of candidates, but I don't think they're switching anyone out anytime soon. I do have a pretty sweet jersey though from them, i'll have to post a picture of.
    You still got time You'll get in there soon enough. Yes post pics of the jersey.

    Also we are about the same weight now 227 this morning.
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  13. #1723
    Tan... Ricky Tan. da2ricky's Avatar
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    Originally Posted by audieswu View Post
    You still got time You'll get in there soon enough. Yes post pics of the jersey.

    Also we are about the same weight now 227 this morning.
    I struggled to get from 160 to 180... damn you 200+ lbers
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  14. #1724
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by da2ricky View Post
    I struggled to get from 160 to 180... damn you 200+ lbers
    Time to re-evaluate your diet bro

    What's your current maintenance?
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  15. #1725
    Tan... Ricky Tan. da2ricky's Avatar
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    Originally Posted by audieswu View Post
    Time to re-evaluate your diet bro

    What's your current maintenance?
    Maintenance I normally shoot for around 3k cals. Now that my vacation is behind me and winter is here, I'll bulk at around 3.5-4k

    You're absolutely right though. I had my diet in check for a while and I was actually making nice gains (around 1.5lb a week). Due to moving, vacation, etc.. I let my diet go to ****.
    Last edited by da2ricky; 11-06-2012 at 11:37 AM.
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  16. #1726
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by da2ricky View Post
    Maintenance I normally shoot for around 3k cals. Now that my vacation is behind me and winter is here, I'll bulk at around 3.5-4k

    You're absolutely right though. I had my diet in check for a while and I was actually making nice gains (around 1.5lb a week). Due to moving, vacation, etc.. I let my diet go to ****.
    TBH there you go, also don't forget rest...That too affects training intensity. I bet if you start watching your diet again even at 3.8K per day and get some solid rest. You'll be back and in better form in two weeks.
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  17. #1727
    That's how you get ants. BobisMighty's Avatar
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    11/6/12

    Warmup:
    Soft Tissue Work on Lats and Shoulder with Lacrosse Ball
    Squat to Stand
    High Kicks
    Hamstring Stretch

    Workout:
    Hurdle Jumps


    5 sets of 4 jumps.

    Squats
    45x5 265x6x3 265x11
    Very happy with the last set

    V-Squat Machine

    324x8 344x5 374x4
    I did this on the recommendation of one of the bigger lifters in my gym. He basically said he would go as heavy as he could on the v-squat machine, then try to do the weight he was aiming for on the barbell squat until he could get his form right. The v-squat was by no means easy, those reps all sucked. Had to stop as I spent too much time talking to the guy, and my gf finished up her run, but it turned out to be a good idea because my lower back and hams were really tight. Going to stretch and roll them out tonight.
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  18. #1728
    Tan... Ricky Tan. da2ricky's Avatar
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    do you have any good videos on the soft tissue work you do for upper body?
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  19. #1729
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by da2ricky View Post
    do you have any good videos on the soft tissue work you do for upper body?
    This is the best video i can find.



    But basically I roll around my upperbody finding the most tender spots, which right now is right by my right latt near my armpit, when i raise my arm over my head.
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  20. #1730
    Tan... Ricky Tan. da2ricky's Avatar
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    awesome, thanks bro!
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  21. #1731
    That's how you get ants. BobisMighty's Avatar
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    I also just picked up a copy of the Juggernaut Method 2.0, which is a revised version of the workout with some ideas on how to switch things up a bit. a few of them are ideas i had myself, such as switching up the phases( 10's, 5's, 8's, 3's). Or switching up the sets and reps (10sx5 instead of 5x10) it's also a little more detailed into how someone playing football or rugby should do their conditioning or alactic capacity work. i had some money to burn, so it wasn't a bad buy at all. how ever, this information is out there for free if you know where to look.

    http://www.defrancostraining.com/ask...-football.html
    http://www.jtsstrength.com/articles/...-for-football/

    Two really good articles on conditioning for rugby or football.
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  22. #1732
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Awesome squatting and will have to give that vid a try bro.
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  23. #1733
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by audieswu View Post
    Awesome squatting and will have to give that vid a try bro.
    Thanks! I kind of wish I pushed myself harder on the squat, as I stopped at 11 but I think I could have at least hit 15 if i really pushed, but i'm supposed to max out on reps in 2 weeks so i shouldn't push it.

    also here's my Philippine trials jersey.
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  24. #1734
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by BobisMighty View Post
    Thanks! I kind of wish I pushed myself harder on the squat, as I stopped at 11 but I think I could have at least hit 15 if i really pushed, but i'm supposed to max out on reps in 2 weeks so i shouldn't push it.

    also here's my Philippine trials jersey.
    [img]http://i.imgur.com/wuAh7.jpg[img]
    Still strong session on the squats bro.

    Dam that jersey looks legit man...They should just bring you in and stop lolly gagging.
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  25. #1735
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by audieswu View Post
    Still strong session on the squats bro.

    Dam that jersey looks legit man...They should just bring you in and stop lolly gagging.
    Thanks man. Yeah I wish haha. I think their main coach, Expo, is made at me. When he was in the US he wanted me to leave my club for the club he was coaching. I couldn't do it. Montclair Norsemen is the only club i'll play for in the US. I'm hoping a strong finish in the spring will show my coach I made the right decision. If we make it to D2 nationals, it'll be the first time in club history. Hell, just making D2 playoffs is club history.
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  26. #1736
    That's how you get ants. BobisMighty's Avatar
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    Conditioning

    11/7/12

    Warmup:
    Foam Roller
    Soft Tissue work with lacrosse ball
    Abs:
    In and outs 3x10
    Moving Front Planks 3x10
    Side Planks 3x10
    Mcgill situps 3x10
    Legs:
    Squat to Stand x10
    High Kicks x10 each leg

    The ab stuff is in this

    I got it from Chad Smith's Juggernaut 2.0.

    Workout:
    44lb Kettlebell Jump Squat

    10x4 15 seconds rest between sets

    Grappler Punches
    90lbs 10x4 15 seconds rest between sets

    Start at 2:44 to see grappler punches and kb jump squats
    I don't know if you include the bar in this one, but i had 2 45lb plates. I was very explosive in this. start the movement in the knees, finish with the arms.

    Medicine Ball Slams
    15lbs 8x4 15 seconds rest between sets
    8lbs 2x2 15 seconds rest between set
    I switched to the 8lb towards the end as the 15lber started to split. Also pissed they got rid of the 20lb ball.

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    2:10 20s on 10s off. I leaned far back on this so as to mimic a sled pull.
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  27. #1737
    Tan... Ricky Tan. da2ricky's Avatar
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    Finally got around to watching the video on soft tissue work. I'm going to spend some time tonight doing it. All I have is a tennis ball, do you think that will suffice?
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  28. #1738
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by da2ricky View Post
    Finally got around to watching the video on soft tissue work. I'm going to spend some time tonight doing it. All I have is a tennis ball, do you think that will suffice?
    Tennis ball will work in the beginning. Later on you might want to either pick up a lacrosse ball which is around $3-4 at a sporting goods store, or you can buy one of those big rubber super bounce balls kids play with. my friend uses that and it works just fine.
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  29. #1739
    Make the Game Easy... B1GinNY82307's Avatar
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    So Bobber! What's good, still continuingwith Jugg?

    I also got the Jugg Method 2.0 and also like the ideas of Invereted and "DUP"...I especially like DUP as it should allow for a much more even flow of heavier, light, heavier, etc.
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  30. #1740
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by B1GinNY82307 View Post
    So Bobber! What's good, still continuingwith Jugg?

    I also got the Jugg Method 2.0 and also like the ideas of Invereted and "DUP"...I especially like DUP as it should allow for a much more even flow of heavier, light, heavier, etc.
    Yeah I'm going to try DUP after this 3's wave. I had been thinking of doing it that way for a while now, and it's nice to hear it gets the clear from chad. Also the conditioning is pretty good. I've only done the one conditioning workout so far and i'm still sore from it haha. How are things? How did you guys fare in the hurricane?
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