the 24th year...

[ArchAngel'73]

lol, priceless!

Glad you're feeling better. That was great workout, nice job on the squats and leg presses.

Enjoy your Friday and weekend Brian!

Thank-you, some things you can't take too seriously in life or else life will show you the exit door a little too prematurely.

I hope you did too!

That just sounds nasty!

Way to go on the PR! Great workout!!!

I hope you feel better soon!

It was!
That was no PR CF. Far from it...
My PR for squatting is 405x23 and 500x10.
I've never done a max single.

For azzes or the behaviour of an azz?

Good job Brian! How are you feeling?

Thank-you.
Its all good...been here before, conquered it before, will do it again.
How are you Tiffers?

Great job on the back squats Brian.

Thank-you, sir David.

Smartass, lol. You're going to be setting the bar for the rest of the gym pretty high soon enough big man...

You hit the nail on the head as to why I'm even making a "deal" out of the gym records when they don't matter in my own training.
For other people to beat me.
To light that fire and get some lazy mo' fo to work!

[ArchAngel'73]

Off



A Friday night, I’m single, too sore to train and not too sure what to do with myself and keep outta trouble.
This is one of them things I was looking forward to the challenge of…being normal.

I stayed home and put up the Christmas tree for my cat.

[ArchAngel'73]

December 10, 2011

Chest

German Volume Training- out da window for today!

Hindsight is 20/20.
It became apparent after experiencing what I call “structural damage” from squatting (my clavicles and upper torso just ache) just as to why I had a weak chest for years.
From doing chest the day after squats.
I will fix this by taking more rest time.
For today I had to change my training accordingly.

Incline DB Press
20x25, 10x40, 10x50
3 sets of 10 x 60…I was simply too wrecked to continue.

BB Incline Press
20x45(bar)
10x135---wow, got pwned on these

DB Incline Press- revisited
10x45

Hammer Strength Incline Press, PWO
10x90

Standing cable Flye
20x60, 15x60

Bent over cable Flye
12x60, 12x60
10x80, 10x80

15 min Recumbant bike to flush some fresh blood back into my fawked up legs,



I was going to watch the World Masters IFBB bb’ing comp on MD tonight only to discover the whole thing was covered only with snippets as well as many of the old school guys I was hoping to see on stage just did not compete.
This suckzored.

[ArchAngel'73]

Side Delts

GVT- modified

A make up day as I was too sore to hit them Saturday.
I did some reading on GVT before going to the gym. I have not read up on GVT for over 10 years.

According to the article on bb.com it is supposed to be a very demanding program that should entail lots of recovery time.
I did not know others thought it was demanding…I just thought it was effective.
I also forgot about the added recovery time…
I’vebeendoinitwrong.jpeg
We’ll see if I need it. Except for legs I tend to heal pretty fast.

Icarian “chicken wing” machine-side raises
22x70, 20x50, 20x50
10x10x100(stack)
-awesome isolation move and just what the Dr. ordered today

Seated side Db Raise
10x10x20
-nice and light in consideration of my “structural damage”

Lying leg raise
6 sets of 10

Knee ups
4 sets of 10

-could not go on with lying leg raises so finished 10x10 for abs with another exercise

I had some cognitive reflections about training and competing this weekend…

1. According to the plastic surgeon regarding my abs and loose skin---being obese has broken/stretched/damaged some abdominal muscles, particularly my lower abdomen.
I think I’m going to train them consistently now to keep them tight and maybe correct some of that damage he wants to fix with surgery.

2. Now that everything has set in about my trip and show I’m glad I did it. Even with the mind set of not winning.
The things I learned and the mistakes I made travelling and getting ready for this last one would cost me placings. I’m glad I took the time, effort, and cash to learn them now when I wasn’t ready set to win vs. competing dialed in and making them then and then those mistakes tallied together might have been enough to knock me out of my spot.
Am I making sense or am I in my own little world of warped delusions?


Tonight I have a job interview for job#2, part time. This is the job that I’m counting on to fund all my bodybuilding aspirations this year!

[acrawlingchaos]

Chin up, pull up...seems to me like its all related to hand placement and grip postion. They should stick with 1 name and not confuse this dumb bb'er.

Both chin up and pull up work the lats and biceps. The chin up (pronated grip) and a neutral grip place the biceps in stronger position of pull. As such, the biceps will contribute more to the load. The pull up places the biceps in a weaker line of pull, and the lats pick up more of the work. From what I understand, MRI scans confirm this, though the difference isn't dramatic. For progression sake, once you master chins, move to pull ups. Chins/neutral grips can be used further for progression after pull ups to L seat chins, then L seat Pulls.

10 AC's g/f bad assedness multiplier x 0 AC's badassedness = 0 current badassedness for AC's woman.

Actually, if she is ten times more bad ass than me, than I must have at least a bad ass multiplier of 1.... whic.... nevermind.

Seriously, good to hear she's tuned in to do this.
How is she progressing? Does she like GVT?

She actually loves it. She does a circuit of 4 movements for a total of 40 sets that she completes in an hour (it's how she tracks her pace). We have established the weights and routines. She will progress once she does all 10 sets for 10 reps. At which point we bump the weight up (amount dependent on the movement).





So how are you keeping up with everything? Injuries, surgery, two jobs, a demanding routine, competitions, etc. That's quite a demand, how are you dealing with it all? That's a lot of sh*t in one persons plate.

[ArchAngel'73]

Both chin up and pull up work the lats and biceps. The chin up (pronated grip) and a neutral grip place the biceps in stronger position of pull. As such, the biceps will contribute more to the load. The pull up places the biceps in a weaker line of pull, and the lats pick up more of the work. From what I understand, MRI scans confirm this, though the difference isn't dramatic. For progression sake, once you master chins, move to pull ups. Chins/neutral grips can be used further for progression after pull ups to L seat chins, then L seat Pulls.


Actually, if she is ten times more bad ass than me, than I must have at least a bad ass multiplier of 1.... whic.... nevermind.

She actually loves it. She does a circuit of 4 movements for a total of 40 sets that she completes in an hour (it's how she tracks her pace). We have established the weights and routines. She will progress once she does all 10 sets for 10 reps. At which point we bump the weight up (amount dependent on the movement).





So how are you keeping up with everything? Injuries, surgery, two jobs, a demanding routine, competitions, etc. That's quite a demand, how are you dealing with it all? That's a lot of sh*t in one persons plate.

K, now you got me. What is L seat?
Thanks for the info man!!

She has a solid plan! Sounds like the 2 of you have it all worked out and there's no sense in fixing somewthing that is not broken.

My life is not hectic, really. Everything is well spaced...comps aren't until next year...there is no surgery, just something I checked with for loose skin...no 2 jobs yet...my injury has been around a looong time and its still healing...and I'm single and that takes a lot of heat out of my life.
Seriously, thanks for asking.

[ArchAngel'73]

I needed a change today and decided to split up my back into 2 sessions.

Today was thickness.


Back thickness- GVT

Good Mornings
20x45, 20x95, 10x135
10x10x185
-not too shabby

Seated cable Row
10x10x160


30 min Recumbant bike



I know this seems brief but that’s 20 working sets and my back was done.


Note of interest;

About 50% of the male population in my gym is ghey. (not that there’s anything wrong with that, leaves more chicks for me! )

[cactusflower]

Off



A Friday night, I’m single, too sore to train and not too sure what to do with myself and keep outta trouble.
This is one of them things I was looking forward to the challenge of…being normal.

I stayed home and put up the Christmas tree for my cat.

I just saw this post and lol'd out loud. George would knock the tree over FOR SURE!!!! or try to eat it.

[ironwill2008]

Now that everything has set in about my trip and show I’m glad I did it. Even with the mind set of not winning.
The things I learned and the mistakes I made travelling and getting ready for this last one would cost me placings. I’m glad I took the time, effort, and cash to learn them now when I wasn’t ready set to win vs. competing dialed in and making them then and then those mistakes tallied together might have been enough to knock me out of my spot.
Am I making sense or am I in my own little world of warped delusions?

Makes perfect sense, Brian. Better to make mistakes and learn from them when the cost isn't quite so high.

Tonight I have a job interview for job#2, part time. This is the job that I’m counting on to fund all my bodybuilding aspirations this year!

I hope this works out for you.

[ArchAngel'73]

I just saw this post and lol'd out loud. George would knock the tree over FOR SURE!!!! or try to eat it.

Sandy likes to sit underneath and enjoy the lights.
I purposefully put ornaments on the lower branches for her to play with.

My pussy could totally take out your pussy.

Makes perfect sense, Brian. Better to make mistakes and learn from them when the cost isn't quite so high.

I hope this works out for you.

Glad you agree. My take on competing is a little skewed compared to some and I was begining to think I was developing a case of loser-itis.

It did Will!
I'll be taking pizza orders from home and getting paid...and don't ever need to see the pizzas!!
This is gonna be cake.
I don't care about the position itself as I already have a career but never thought I'd take pizza orders.

[ArchAngel'73]

There is a benefit to training back in 2 separate sessions…my erectors are so sore that I had no choice but to focus on my lats. The mind muscle connection on this one was amazing.

Back, width- GVT-modified

Wide grip Assisted “Pull Ups”----after a phone conversation with the one and only forum member “dbx” I now have the correct name
10x-120, 10x-100
10x10x-80
-by set #2 the mental b.s started about not making 10 sets. By set #3 I had put that sh*t to the side.

Narrow grip leaning slightly back Pulldown—for upper back
10x120
10x10x160

Kneeling narrow grip Pulldown
30x150(stack), 20x150, 20x150


15 Elliptical

[Bo_Flecks]

-by set #2 the mental b.s started about not making 10 sets. By set #3 I had put that sh*t to the side.

Did I get you thinking about this? lulz

[ArchAngel'73]

Did I get you thinking about this? lulz

LOL
No...but I did think about you when writing it. I frequenly have incidents like these...imo it doesn't matter that they're there, it matters if you quit or not.

I'm not sure if you saw my post in your journal, I think it got lost 'Bo?

[cactusflower]

My pussy could totally take out your pussy.

I'm just going to leave that one alone. lol

[2nd_chance]

Back thickness- GVT

Good Mornings
20x45, 20x95, 10x135
10x10x185
-not too shabby

Seated cable Row
10x10x160

Very solid work Brian. Are you feeling the GMs more in the back than the hams?

About 50% of the male population in my gym is ghey. (not that there’s anything wrong with that, leaves more chicks for me! )

Then why are you home with your cat on Friday night?!

[Bo_Flecks]

LOL
No...but I did think about you when writing it. I frequenly have incidents like these...imo it doesn't matter that they're there, it matters if you quit or not.

I'm not sure if you saw my post in your journal, I think it got lost 'Bo?

Yep. I overlooked it when I was having that little pity party for myself... I need to go back and pick up a couple of posts I missed earlier in the week.

[ArchAngel'73]

I'm just going to leave that one alone. lol

My cat drinks protein powder, has been on a 15 yr bulk, and is very good at the MMA manuevre "ground and paw".
What's George bringing to the table? LOL

Very solid work Brian. Are you feeling the GMs more in the back than the hams?



Then why are you home with your cat on Friday night?!

Between foot position, tweaking the exercise, and a good MMC I do not feel GM's very much at all in my hams.
I have never done GM's to stimulate hamstring growth...only for back.

Ummmm...good question.
Probably 'cuz the last few ladies I've been out with belong in a psych ward.

Yep. I overlooked it when I was having that little pity party for myself... I need to go back and pick up a couple of posts I missed earlier in the week.

I've had my fair share of them.
but at least I never left anyone behind.
No worries.
Remember brother...there is more than one way to skin a cat. If you want to compete you don't have to train heavy nor come close to injuring yourself.

[cactusflower]

My cat drinks protein powder, has been on a 15 yr bulk, and is very good at the MMA manuevre "ground and paw".
What's George bringing to the table? LOL




Between foot position, tweaking the exercise, and a good MMC I do not feel GM's very much at all in my hams.
I have never done GM's to stimulate hamstring growth...only for back.

Ummmm...good question.
Probably 'cuz the last few ladies I've been out with belong in a psych ward.



I've had my fair share of them.
but at least I never left anyone behind.
No worries.
Remember brother...there is more than one way to skin a cat. If you want to compete you don't have to train heavy nor come close to injuring yourself.

George is younger, faster and more agile lol

[ArchAngel'73]

George is younger, faster and more agile lol

But can he counter Sandy's patented wrestling move "The CLAW"!??

[ArchAngel'73]

Writing this Dec. 15..
Just had a co-worker ask me how I was.
I wanted to reply that my lats and erectors were stiff as boards, my biceps are screaming from the attachments, my triceps ache at the bone, and the outside of my pecs are tender.

But no one at the office speaks bodybuilder.
I am the freak here, as I’m sure many of you are in your work environments.

I’d have it no other way.


Arms, Abs

GVT- modified


FTR-I never did like training biceps.


EZ Preacher Curl- I know this is a good exercise but haven’t done them in a while…there’s plenty of good exercises for biceps.

20x20-wide grip, 10x20-narrow grip
10x10x40—nothing special lifting wise but I was quite satisfied as my goal is hypertrophy not strength

Hammer Strength Dip machine-for triceps
-its all in the angle. This exercise can be used for chest or tri’s, take your pick and adjust your hand spacing accordingly.
30x90—for the pump and to help facilitate the MMC
10x10x180
-this was a very comfortable yet challenging weight. Again I was satisfied this tore it down just the right amount.

Decline crunch
10 sets of 10



I am soon going to create a troll account here for my cat.
I thank CF for the idea.
Sandy (my cat) will have video of her drinking whey protein, pics of her reading Muscular Development, and perhaps a few poses.
She will post in my journal and the over 35 misc.
She probably does more with bodybuilding than many on there do as humans.

[cactusflower]

Writing this Dec. 15..
Just had a co-worker ask me how I was.
I wanted to reply that my lats and erectors were stiff as boards, my biceps are screaming from the attachments, my triceps ache at the bone, and the outside of my pecs are tender.

But no one at the office speaks bodybuilder.
I am the freak here, as I’m sure many of you are in your work environments.

I’d have it no other way.


Arms, Abs

GVT- modified


FTR-I never did like training biceps.


EZ Preacher Curl- I know this is a good exercise but haven’t done them in a while…there’s plenty of good exercises for biceps.

20x20-wide grip, 10x20-narrow grip
10x10x40—nothing special lifting wise but I was quite satisfied as my goal is hypertrophy not strength

Hammer Strength Dip machine-for triceps
-its all in the angle. This exercise can be used for chest or tri’s, take your pick and adjust your hand spacing accordingly.
30x90—for the pump and to help facilitate the MMC
10x10x180
-this was a very comfortable yet challenging weight. Again I was satisfied this tore it down just the right amount.

Decline crunch
10 sets of 10



I am soon going to create a troll account here for my cat.
I thank CF for the idea.
Sandy (my cat) will have video of her drinking whey protein, pics of her reading Muscular Development, and perhaps a few poses.
She will post in my journal and the over 35 misc.
She probably does more with bodybuilding than many on there do as humans.

Oh gawd! I am not responsible!!!

Yes I am a freak at work....but for entirely different reasons lol

[ChocoChick]

Count me in for Sandy's journal. Can my cat join, too? I think my cat is more of a cardio type...

[Fiend1998]

Oh gawd! I am not responsible!!!

Yes I am a freak at work....but for entirely different reasons lol

Yes you are!!

i mean
meow



AA'73 is a freak in a variety of places.

Count me in for Sandy's journal. Can my cat join, too? I think my cat is more of a cardio type...

No journal, she...I mean I don't train.
But we could start the official over 35 mouse killin' thread.


brb uppn' my post count so I can post pics

[cactusflower]

Yes you are!!

i mean
meow



AA'73 is a freak in a variety of places.




No journal, she...I mean I don't train.
But we could start the official over 35 mouse killin' thread.


brb uppn' my post count so I can post pics

lol I heard AA is a freak ......

[ArchAngel'73]

lol I heard AA is a freak ......

Maaaaaaaaaaaybe.

[ArchAngel'73]

OFF

[ArchAngel'73]

It was going to be legs but I had this damn gut pain and felt "off".
Been here, done that.
99% of the time a warm up helps...today it did not.

After the 1st 5 min. on the Recumbant bike and a lack luster warm up set I decided to go back on the bike and do cardio only today.

Some might call this weaksauce...I now consider this ability to pull back when it isn't there more hardcore than when I squatted 405 for 23.


30 Recumbant
15 Stationary

Goals met, cals burned, fat lost, and this warrior was left intact to fight another day.

[ArchAngel'73]

December 17, 2011


Influenced by such big words as "significantly increased my workload capacity" found in IronWill's journal I decided to hold off on anything heavy and focus on the MMC and not screwing up my lower back any more.


That's a nice scientific-like term for it but I am twisted and have perverted all things bodybuilding into military lingo. For me, this is "fortifying the perimeter" or "consolidation of gains". Kinda like the Israeli's taking a WW2 Sherman tank, upgunning it, changing engines, and adding a few tweaks to the tank so it can go on and kick the azzes of 7 invading countries that were using modern technology in 1973.
Making what you have better.

Legs

5 min Recumbant bike

Leg Press, PWO
20x270, 20x270, 20x270
20x450, 20x450, 20x450
10x540, 15x540, 20x540

leg press Calf Raise, PWO
20x540, 15x540, 14x540, 15x540, 15x540, 15x540

BB back Squats--burying it in the hole practice-AKA pickin' rice
-squat as normal but with a 10 sec. pause in the hole before going up for each rep

7x135, 6x135, 6x135
-head up, feet shoulder width apart, chest out, slow ascent, stop, hold, count, push from heels, full contraction...NEVER lock out

Not after weight, I'm after rep perfection.


standing single Hammer Strength Ham curl, PWO/side
8x50
-again, I'm after rep prefection and full contraction of the hamstring



15 Elliptical
-my heart rate went up crazy high compared to normal. I couldn't get it this high while prepping and under the influence of caffeine and synephrine.

Things that make ya say "Hmmmm"?

[ArchAngel'73]

December 18, 2011

Chest

GVT-modified

incline DB Press
20x20, 20x25, 10x40, 10x50
10x10x60
-same weight as last session
-by set#3 rep 7 I start swearing @ myself and the DB's. This continues the entire exercise.
-by set#5 rep 7 I start swearing @ Bo_Flecks as this now seems like a lot of sets since reading his journal

Incline BB Press
8x135-I just got pwned
8failx135- just got pwned again!
8x135- phuck it, time to break this bish

10x10x95
-pound the bench into submission with sheer volume

standing cable Flye
6x100
10x90
10x80


I'm experimenting with chest and side delts on seperate consequtive days.
I have less than 2 weeks to go before "off season" is over.

[cactusflower]

OFF

It was going to be legs but I had this damn gut pain and felt "off".
Been here, done that.
99% of the time a warm up helps...today it did not.

After the 1st 5 min. on the Recumbant bike and a lack luster warm up set I decided to go back on the bike and do cardio only today.

Some might call this weaksauce...I now consider this ability to pull back when it isn't there more hardcore than when I squatted 405 for 23.


30 Recumbant
15 Stationary

Goals met, cals burned, fat lost, and this warrior was left intact to fight another day.

Lovely tanning bed tan lines.