Ex Nihilo - Bamazav's training Log

[bamazav]

Ex nihilo is latin for " out of nothing" or "from nothing." The events in my life over the past few weeks and the lay off from training for the last two weeks have allowed me to question and refocus much around me. In many ways, I am starting from nothing, ex nihilo. I am not blessed with great genetics and feel that I am physically starting from nothing, hence the name.

I will be running a hybrid of "Hypertrophy Specific Training" (HST) and P/RR/S for the next 8 weeks. After the initial 8 weeks, I will move to a strength training regimen for the next 8 weeks. When the initial 16 weeks are over, I will re-evaluate and begin the process over again.

Last week my wife and I traveled to Tuscaloosa to see our boys and to help them resettle. I have to admit, this has really shaken us all up. Being there was both good and bad. It was great to see Joshua and Daniel, but difficult to see the destruction. I have never seen devastation like that in my lifetime. Their apartment took a direct hit from the Tornado. Here is a before and after pic.

[mharrislove]

And they said that I would never finish first at anything...

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Looking forward to catching up with you and following your journey! And of course, thoughts and prayers continue to go out to your family and others affected by the disaster.

[bamazav]

Break in

Back Squats
2 x 15 x 95

Rack Deads
2 x 10 x 155

Walker Dips
12 x BW (194)
10 x BW (194)

Chins
2 x 5 x BW (194)

Bradford Presses
2 x 10 x 55

Floor Presses
2 x 15 x 65

EZ Bar Larry Scott Curls
2 x 15 x 20 (PWO)
EZ Bar Decline Skulls
2 x 15 x 20 (PWO)

Ponderings
I am wanting to run a full 8 week cycle of the new routine. So, today and Friday will serve as break in days. I will begin the full cycle on Monday.

It is amazing how a little time off affects your body. I am positive that, though the weights are light, I WILL be having some DOMS.

[baker]

In and subbed.

[bamazav]

And they said that I would never finish first at anything...

------

Looking forward to catching up with you and following your journey! And of course, thoughts and prayers continue to go out to your family and others affected by the disaster.

MHL. I am sure you will finish first in most anything you set your mind to. I expect no less of you.

Thank you for the prayers. Best work any of us can do.

[bamazav]

In and subbed.

Welcome Bakerman. Hey, I will leave your dvd with someone at your gym, sometime this week. I am over that way daily, so I will drop it off, save us both a trip.

[Brackneyc]

In and subbed.

[stayfit2008]

Nice journal,..glad to be in! question for ya,.. How are you running Hypertrophy with the P/RR/S training?

[marcus2112]

Looks solid. I'll definitely be following along!

[Bo_Flecks]

In... again.

[bamazav]

In and subbed.

Welcome Craig

Nice journal,..glad to be in! question for ya,.. How are you running Hypertrophy with the P/RR/S training?

Hadn't seen you around in quite a while. Still "serving and protecting?"

I am not running HST with but borrowing concepts from both. I have added shock weeks training a la P/RR/S and plan to use some of the rep tempos of P/RR/S while using the light, medium, heavy fullbody set up of the HST. This is purely an experiment to see if I can make it work. I have read through the P/RR/S material and watched the DVD. I like the principles but my time limitations would make it tough to run it as prescribed, so I thought I would play with the concepts a bit until my schedule frees up to do it right.

Looks solid. I'll definitely be following along!

Thanks Marcus and welcome. It ain't much, but it is home for now.

[bamazav]

In... again.

Welcome.. again.... though it has been almost a year and a half since I started a new log.

[Bo_Flecks]

Welcome.. again.... though it has been almost a year and a half since I started a new log.

Just giving you trouble, my friend . I am looking forward to following along and watching your progress.

[stayfit2008]

Yes sir,..still protect and serve Good luck on the variation! I think it will suit you well. I hope to be back on here a bit more.

[2nd_chance]

IN!!!!!!!!!!!!!!!!!!!!!!!!!!

Didn't know about everything going on with you in RL David.... very sorry... prayers lifted

[IronAvalanche]

In again! Welcome back David.

[bamazav]

Yes sir,..still protect and serve Good luck on the variation! I think it will suit you well. I hope to be back on here a bit more.

I look forward to seeing you around. Feel free to deposit wisdom here any time you want. I can use all I can get.

IN!!!!!!!!!!!!!!!!!!!!!!!!!!

Didn't know about everything going on with you in RL David.... very sorry... prayers lifted

Thanks David. Everything happened so fast, I put the logs on hold for a few days. The boys are safe, that is most important.

In again! Welcome back David.

I look forward to your insights Phil. Thanks for subbing in.

[baker]

Welcome Bakerman. Hey, I will leave your dvd with someone at your gym, sometime this week. I am over that way daily, so I will drop it off, save us both a trip.

Your welcome to keep them both. I won't be around to get you a Christmas gift this year.

[bamazav]

Your welcome to keep them both. I won't be around to get you a Christmas gift this year.

Well, thank you.

I am bummed you won't be around. Since you found this great new gym, don't you think you can change your mind?

[bamazav]

Before everyone arrived for Fit For the King, I currently have them doing a modified Starting Strength routine, I was able to get some light cardio and abs in.

3 minutes, moderately steep resistance on recumbant bike
15 decline Crunches
10 - 45 degree hyperextensions
Finished the FFTK session with the class, and me, doing 4 minutes of stairs. 20 seconds on as fast as possible, 10 seconds rest. Everyone set some new personal bests and the HITT/Tabata stairs wore them out.

I hope to make this a more consistent part of my Tuesday and Thursday routine. I want more abs than Craig (Brackneyc) before late June.

Oh forgot, I spent time on the new Craigslist $40 Inversion Table. It feels great to stretch out and decompress.

[Bo_Flecks]

Oh forgot, I spent time on the new Craigslist $40 Inversion Table. It feels great to stretch out and decompress.

You will get hooked on it. Inversion work is just a regular part of my warm-up routine now. I don't feel comfortabe starting a training session unless I am sure everything in the old spine is decompressed. Seems to have made a huge difference in the frequency that I hobble out of the gym.

[bamazav]

Final Day of Break in
Warm up
Inversions
2 minutes Bike
Shoulder rotations and prehab - with tubes


All Sets done with a 2/1/2/1 tempo

Back Squats
10 x 45 wu
5 x 65 wu
15 x 105
15 x 105

Good Mornings
15 x 100
15 x 100

Calf Raises on Step
15 x 140
15 x 140

V-Handle rows
15 x 55
15 x 55

Behind the Neck Presses
8 x 45 wu
15 x 65
15 x 65

Floor Presses
15 x 65
15 x 65

90 Degree Preacher's Curls
10 x 25
10 x 25

Decline Skulls
10 x 25
10 x 25

Insights
All I can say is WOW! I implemented the 2/1/2/1 tempo in to this session. Weights may look light, but slowing down and controlling the tempo changed everything. By the second set on almost everything I was quivering, turning each exercise into a fullbody movement it seemed. Slow Good Mornings are hard! Next week, when I start to progress the weights up, there will be some serious butt kicking. If this plan doesn't stimulate some kind of growth, nothing will. I am excited about the prospects of this plan, now I need to make it happen!

[baker]

Well, thank you.

I am bummed you won't be around. Since you found this great new gym, don't you think you can change your mind?

No problem, enjoy.

It's pretty much a done deal. The gym is about the only things I'll miss about this place. In fact, I may have to schedule some meetings in Norfolk just to get back there once in a while. I'm looking for a powerlifting gym in Richmond if you know of any.

New program looks good. I like the way your setting it up.

[bamazav]

New program looks good. I like the way your setting it up.

Thank Jason, we will see how it goes. Sent you a pm with some gyms.

Before you all leave, you need to take your wife to La Bella Italia (corner of Birdneck and Laskin). Took my wife tonight. Great food. I had Pollo alla Fantasia and grilled veggies.
Butterflied Chicken breast smothered with sun dried tomato, mushrooms and artichokes with a reduction of white wine and balsamic vinegar. I think I have found a new favorite chicken dish. Grilled veggies were zucchini and summer squash, not my favorite, but I didn't care after tasting the chicken. A bit pricey, but the food has been great every time I have been there.

[ntrllftr]

I will be running a hybrid of "Hypertrophy Specific Training" (HST) and P/RR/S for the next 8 weeks. After the initial 8 weeks, I will move to a strength training regimen for the next 8 weeks. When the initial 16 weeks are over, I will re-evaluate and begin the process over again.

Good deal David! Having a plan and sticking to it really helps in the end to see if it does in fact work for you rather than just bee bopping around. Recently I read through some of my old journal. I since have changed my plan of attack in the gym. By doing this, I have realized what works best for me.

[bamazav]

Good deal David! Having a plan and sticking to it really helps in the end to see if it does in fact work for you rather than just bee bopping around. Recently I read through some of my old journal. I since have changed my plan of attack in the gym. By doing this, I have realized what works best for me.

Well, my BAMA buddy, I am going to do my best to keep on target. I am pretty good about sticking to the plan, don't always like it, but I stick it out. Glad to see you have worked things out. I am encouraged to see your new found intensity.

[Brackneyc]

Good work David. So interesting how the slightest change (not necessarily weight) can affect the entire look and feel of a workout.

[bamazav]

Good work David. So interesting how the slightest change (not necessarily weight) can affect the entire look and feel of a workout.

So true. This was supposed to be a break in, warm up. Currently I have DOMS in my calves (slow standing calves are killer) and core. I like the looks of the changes so far.

[bamazav]

Calf Update! I have never had DOMS like this. I have been walking funny all weekend. Looking forward to what this week brings! Tomorrow, Day 1 - 15 rep sets at 2/1/2/1 tempo.

[bamazav]

15 rep Day #1 of 6

Pre-Session
Protein and con-cret about an hour and fifteen before training.
Beta-cret 15 minutes prior

2 minutes recumbant bike
tube rotator work
Warm up lifts on select lifts

All working sets were completed at a 2/1/2/1 tempo

Squats
5 x 45 wu
5 x 65 wu
5 x 95 wu
15 x 110
15 x 110

Good Mornings
2 x 15 x 110

Standing Calf Raises ( no step)
2 x 15 x 140

V-Handle Rows - Plate weight only
5 x bar wu
5 x 25 wu
5 x 50 wu
2 x 15 x 60

Behind the Neck Presses
5 x 45 wu
2 x 15 x 65

Floor Presses
2 x 15 x 65

90 degree Preachers
2 x 10 x 25

V-Handle Cable Tricep Pulldowns
2 x 15 x 20

Notes
Session completed in about an hour. Nothing too remarkable to comment about today, as this was the first day of this cycle. The slow tempo made the weights feel much heavier than they were. As I increase the weight each session, this will become more difficult. I can say that I had some fun and that the slow tempo made me really focus on working the muscle more than the weight. My lats are good and sore and my arms still have a decent pump.

Here are my starting pics. I pray there will be a huge change when all is said and done. Taken today as I ended a contest on another site. Not pretty, but when I compare to pics in bodyspace, there is some improvement.







Man, these are flat uggggggly! I need to go put my shirt back on.