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.
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05-11-2011, 09:58 AM #1
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Ex Nihilo - Bamazav's training Log
Last edited by bamazav; 05-11-2011 at 10:15 AM.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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05-11-2011, 10:01 AM #2
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
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."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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05-11-2011, 10:10 AM #3
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
5/11/2011
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.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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05-11-2011, 10:11 AM #4
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05-11-2011, 10:13 AM #5
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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05-11-2011, 10:17 AM #6
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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05-11-2011, 10:25 AM #7
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05-11-2011, 10:26 AM #8
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05-11-2011, 10:55 AM #9
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05-11-2011, 11:02 AM #10
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05-11-2011, 11:08 AM #11
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Welcome Craig
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.
Thanks Marcus and welcome. It ain't much, but it is home for now.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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05-11-2011, 11:10 AM #12
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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05-11-2011, 11:59 AM #13
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05-11-2011, 12:02 PM #14
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05-11-2011, 01:13 PM #15
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05-11-2011, 01:59 PM #16
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05-11-2011, 02:42 PM #17
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
I look forward to seeing you around. Feel free to deposit wisdom here any time you want. I can use all I can get.
Thanks David. Everything happened so fast, I put the logs on hold for a few days. The boys are safe, that is most important.
I look forward to your insights Phil. Thanks for subbing in.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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05-11-2011, 05:49 PM #18
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05-11-2011, 05:56 PM #19
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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05-12-2011, 04:28 PM #20
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Fit For the King cardio Night
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.Last edited by bamazav; 05-12-2011 at 05:01 PM. Reason: forgot stuff
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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05-13-2011, 07:59 AM #21
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05-13-2011, 11:09 AM #22
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
5/13/2011
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!David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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05-13-2011, 04:43 PM #23
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.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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05-13-2011, 06:34 PM #24
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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05-13-2011, 06:51 PM #25
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.
Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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05-13-2011, 07:07 PM #26
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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05-13-2011, 07:15 PM #27
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05-14-2011, 06:16 AM #28
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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05-15-2011, 11:21 AM #29
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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05-16-2011, 08:42 AM #30
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
5/16/2011
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.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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