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  1. #151
    Registered User RHK89's Avatar
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    Originally Posted by hamiltronj View Post
    Things are looking great in here bro. I am going to switch back to PHAT after my contest for sure!
    Thanks man.
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  2. #152
    Registered User Willgetnice's Avatar
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    Originally Posted by RHK89 View Post
    My lower back is still sore from that haha. I use one of those step-up platforms
    Ahh gotcha, my gym doesn't have a standing calf press I'll give this a shot.
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  3. #153
    Registered User RHK89's Avatar
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    3.25.12 Sunday Week 15
    Weight: 166.6
    Macros: 69.8 399.9 189.5



    Workout Lower Hypertrophy

    1) Squat
    150lbs x 12, 12, 12

    2) RDL
    150lbs x 12, 145lbs x 12, 12

    3) Leg Extension
    110lbs x 12
    100lbs x 12
    95lbs x 10s

    4) Smith Machine Donkey Calf Raises
    115lbs x 12
    110lbs x 12, 12

    5) Kneeling Cable Crunches
    70lbs x 12
    67.5lbs x 12
    65lbs x 12


    *Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
    Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

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  4. #154
    Registered User RHK89's Avatar
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    Originally Posted by Willgetnice View Post
    Ahh gotcha, my gym doesn't have a standing calf press I'll give this a shot.
    I think the best option would be to find some kind of metal or wood platform, but since my gym doesn't have that I use this.
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  5. #155
    Registered User Willgetnice's Avatar
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    Originally Posted by RHK89 View Post
    I think the best option would be to find some kind of metal or wood platform, but since my gym doesn't have that I use this.
    Yea I've seen guys stack two 45lb. plates on top of each other and do them, but that doesn't seem too stable to me, freakin' meatheads!
    5/3/1-ing

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  6. #156
    Registered User RHK89's Avatar
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    3.28.12 Wednesday Week 16
    Weight: 167.2
    Macros: 69.7 399.3 189.6


    Workout: Upper Power
    1) Bench Press
    175lbs x 5, 5, 4

    2) Barbell Row (from the floor)
    155lbs x 6, 5, 5

    3) Rack Chins
    BW + 30lbs x 6, 6, 6

    4) OHP
    105lbs x 6, 5, 4

    5) Close Grip Bench Press
    150lbs x 6, 6, 6

    6) Chins
    BW + 25lbs x 5, 4, 4


    Stair Stepper/Level:12/Time: 10 min./Calories: 132

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  7. #157
    Registered User RHK89's Avatar
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    Originally Posted by Willgetnice View Post
    Yea I've seen guys stack two 45lb. plates on top of each other and do them, but that doesn't seem too stable to me, freakin' meatheads!
    Haha. I think I would need to stack 3 to four plates since my heel would touch the floor at the bottom of my calf raise. 3 plates stacked on top of each other is definitely going to be a safety hazard .
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  8. #158
    Registered User RHK89's Avatar
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    Random Thoughts

    I originally signed up to get coaching from 3dmj for 16 weeks. All I can say that the services provided were above and beyond my expectations. This log is going to continue since I have decided to continue using their services .
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  9. #159
    Doin' Work. JennLifts's Avatar
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    Originally Posted by RHK89 View Post
    Random Thoughts

    I originally signed up to get coaching from 3dmj for 16 weeks. All I can say that the services provided were above and beyond my expectations. This log is going to continue since I have decided to continue using their services .
    I had signed up for 8. Extended it as well! Such great guys!

    Are your lifts going up in weight?? Gotta tell me these things!
    Log: http://forum.bodybuilding.com/showthread.php?t=139497073
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  10. #160
    Registered User RHK89's Avatar
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    Thursday 3.29.2012 Week 16
    Weight: 167
    Macros: 70 399.3 189.8


    Workout - Lower Power

    1) Deadlift
    265lbs x 6, 6, 6

    2) Front Squat
    180lbs x 6, 5, 5

    3) Smith Machine Standing Calf Raises
    195lbs x 6, 6, 6

    4) Kneeling Calf Raises
    72.5lb x 12, 12, 12


    *Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout

    Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113 <-- doing this tonight

    Workout Video


    Daily Laugh
    Last edited by RHK89; 03-29-2012 at 05:33 PM.
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  11. #161
    Registered User RHK89's Avatar
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    Doctor's Visit

    I've been having symptoms of numbness from my shoulder down for the past year or two (maybe even longer). I went down to a place in Brooklyn called Physio Logic and my current diagnosis is that I have thoracic outlet syndrome (TOS). I will most likely start to include videos of myself performing exercises and stretches to help with TOS. Some interesting things that were found during my visit was that my blood pressure is relatively high 137/82, my left hand grip strength is about 30% weaker than my right, minor scoliosis, and my left chest is noticeably bigger & tighter than my right side (confirmed by the PA and chiropractor).

    Last edited by RHK89; 03-30-2012 at 07:26 PM.
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  12. #162
    Registered User Jumpman3210's Avatar
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    [QUOTE=RHK89;857573163]Doctor's Visit

    I've been having symptoms of numbness from my shoulder down for the past year or two (maybe even longer). I went down to a place in Brooklyn called Physio Logic and my current diagnosis is that I have thoracic outlet syndrome (TOS). I will most likely start to include videos of myself performing exercises and stretches to help with TOS. Some interesting things that were found during my visit was that my blood pressure is relatively high 137/82, my left hand grip strength is about 30% weaker than my right, minor scoliosis, and my left chest is noticeably bigger & tighter than my right side (confirmed by the PA and chiropractor). [QUOTE=RHK89;857573163]

    I'm sorry to hear that...what do you think caused your case of TOS?
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  13. #163
    Registered User RHK89's Avatar
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    [QUOTE=Jumpman3210;857702383][QUOTE=RHK89;857573163]Doctor's Visit

    I've been having symptoms of numbness from my shoulder down for the past year or two (maybe even longer). I went down to a place in Brooklyn called Physio Logic and my current diagnosis is that I have thoracic outlet syndrome (TOS). I will most likely start to include videos of myself performing exercises and stretches to help with TOS. Some interesting things that were found during my visit was that my blood pressure is relatively high 137/82, my left hand grip strength is about 30% weaker than my right, minor scoliosis, and my left chest is noticeably bigger & tighter than my right side (confirmed by the PA and chiropractor).
    Originally Posted by RHK89 View Post

    I'm sorry to hear that...what do you think caused your case of TOS?
    I would say my studying posture over the past few years is one of the main contributors. I also realize that I use a similar posture when I'm on the computer, play videogames, and sitting down lol. My left chest has gotten so much stimulation over the past four years outside of my gym workouts that it is neurologically stronger than my right so I am able to contract it much easier. It is also much tighter which is causing it to restrict blood flow in that area, and perhaps compressing some nerves. Hopefully I get this resolved by just manual therapy, otherwise they're going to have to stick a needle in my chest and break the knotted tissue up that way lol.
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  14. #164
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    Originally Posted by Willgetnice View Post
    Ahh gotcha, my gym doesn't have a standing calf press I'll give this a shot.
    Yeh, I completely almost busted my As$ in front of everyone in the gym doing box jumps a long time ago in my Crossfit days.
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  15. #165
    Registered User Jumpman3210's Avatar
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    [QUOTE=RHK89;857813163][QUOTE=Jumpman3210;857702383]
    Originally Posted by RHK89 View Post
    Doctor's Visit

    I've been having symptoms of numbness from my shoulder down for the past year or two (maybe even longer). I went down to a place in Brooklyn called Physio Logic and my current diagnosis is that I have thoracic outlet syndrome (TOS). I will most likely start to include videos of myself performing exercises and stretches to help with TOS. Some interesting things that were found during my visit was that my blood pressure is relatively high 137/82, my left hand grip strength is about 30% weaker than my right, minor scoliosis, and my left chest is noticeably bigger & tighter than my right side (confirmed by the PA and chiropractor).

    I would say my studying posture over the past few years is one of the main contributors. I also realize that I use a similar posture when I'm on the computer, play videogames, and sitting down lol. My left chest has gotten so much stimulation over the past four years outside of my gym workouts that it is neurologically stronger than my right so I am able to contract it much easier. It is also much tighter which is causing it to restrict blood flow in that area, and perhaps compressing some nerves. Hopefully I get this resolved by just manual therapy, otherwise they're going to have to stick a needle in my chest and break the knotted tissue up that way lol.
    Ahhh I see. Yeah I try to stay the hell away from a chair as much as I can (when I'm not in school/car). I started kneeling in a lunging position now or just standing because I think I have a bit of an anterior pelvic tilt also caused by years of sedentary lifestyle. I actually would like to see some video footage of you doing some of the rehabilitation stretches/exercises to improve your posture and health Everything will be alright my Korean brotha!
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  16. #166
    Registered User RHK89's Avatar
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    [QUOTE=Jumpman3210;857978413][QUOTE=RHK89;857813163]
    Originally Posted by Jumpman3210 View Post

    Ahhh I see. Yeah I try to stay the hell away from a chair as much as I can (when I'm not in school/car). I started kneeling in a lunging position now or just standing because I think I have a bit of an anterior pelvic tilt also caused by years of sedentary lifestyle. I actually would like to see some video footage of you doing some of the rehabilitation stretches/exercises to improve your posture and health Everything will be alright my Korean brotha!
    Yeah I'm pretty much sedentary at my computer studying or at my internship in front of a computer. This is going to take some time and effort to reverse lol. I'll see if I can get those vids up for you .
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  17. #167
    Registered User RHK89's Avatar
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    3.31.12 Saturday Week 16
    Weight: 167.4
    Macros: 69.7 399.5 189.4



    Workout - Upper Hypertrophy

    1) Flat DB Press
    65lbs x 8, 8, 7

    2) Incline Chest Flys
    45lbs x 8, 8, 7

    3) 1-arm BB Row (Meadow Row)
    60lbs x 8, 8, 8


    4) Arnold Press (Standing)
    40lbs x 8, 8, 4

    5) Overhead Extension
    45lbs x 8, 8, 8

    6) Hammer Curls
    30lbs x 7
    25lbs x 8, 8


    Workout Video
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  18. #168
    Registered User Jumpman3210's Avatar
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    [QUOTE=RHK89;858332963][QUOTE=Jumpman3210;857978413]
    Originally Posted by RHK89 View Post

    Yeah I'm pretty much sedentary at my computer studying or at my internship in front of a computer. This is going to take some time and effort to reverse lol. I'll see if I can get those vids up for you .

    You gotta do what you gotta due I hope to not get a computer desk job so bad haha
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  19. #169
    Registered User RHK89's Avatar
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    4.1.12 Sunday Week 16
    Weight: 167.2
    Macros: Working on it



    Workout Lower Hypertrophy

    1) Squat
    160lbs x 10, 10, 10

    2) RDL
    160lbs x 10, 8, 8

    3) Leg Extension
    115lbs x 8, 8, 8

    4) Smith Machine Donkey Calf Raises
    120lbs x 12, 12, 12

    5) Kneeling Cable Crunches
    75lbs x 12, 10, 12


    *Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
    Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

    Workout Video
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  20. #170
    Registered User RHK89's Avatar
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    4.4.12 Wednesday Week 17
    Weight: 167.8
    Macros: 69.7 399.3 189.6


    Workout: Upper Power
    1) Bench Press
    180lbs x 4, 4, 3 Weight PR

    2) Barbell Row (from the floor)
    160lbs x 5, 5, 5

    3) Rack Chins
    BW + 35lbs x 6, 6, 6

    4) OHP
    110lbs x 4
    105lbs x 6, 4

    5) Close Grip Bench Press
    155lbs x 6, 6, 5

    6) Chins
    BW + 25lbs x 5, 5, 4


    Stair Stepper/Level:12/Time: 10 min./Calories: 132

    Workout Video


    Also got some wraastling shoes lol. I won't be using my vibrams anymore.
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  21. #171
    Registered User RHK89's Avatar
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    Thursday 4.5.2012 Week 17
    Weight: 167.8
    Macros: 75 399.6 189.4


    Workout - Lower Power

    1) Deadlift
    270lbs x 5, 4, 4

    2) Front Squat
    185lbs x 5, 4, 4

    3) Smith Machine Standing Calf Raises
    200lbs x 6, 6, 6

    4) Kneeling Cable Crunches
    75lbs x 12, 12, 12


    *Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout

    Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

    Workout Video


    VLOG
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  22. #172
    Registered User RHK89's Avatar
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    4.6.12 Saturday Week 17
    Weight: 166.6
    Macros: 74.6 399.8 189.5


    Workout - Upper Hypertrophy

    1) Flat DB Press
    65lbs x 8, 8, 8

    2) Incline Chest Flys
    45lbs x 8, 8, 7

    3) 1-arm BB Row (Meadow Row)
    60lbs x 8, 8, 8

    4) Arnold Press (Standing)
    40lbs x 9, 8, 5

    5) Overhead Extension
    45lbs x 8, 9, 8

    6) Hammer Curls
    25lbs x 11, 9, 8


    Workout Video


    VLOG
    Last edited by RHK89; 04-09-2012 at 07:06 PM.
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  23. #173
    Registered User Jumpman3210's Avatar
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    Nice vlog, nice city, and good info!

    How much was the squat stand? I'm thinking about building my own home gym Jeff Alberts style in the future (maybe 10 yrs from now).
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  24. #174
    Registered User RHK89's Avatar
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    Originally Posted by Jumpman3210 View Post
    Nice vlog, nice city, and good info!

    How much was the squat stand? I'm thinking about building my own home gym Jeff Alberts style in the future (maybe 10 yrs from now).
    The squat stands were about 150. I would much rather invest in a power pack if your going to build a home gym. Squat stands are annoying to align perfectly.
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  25. #175
    Registered User RHK89's Avatar
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    4.8.12 Sunday Week 17
    Weight: 168
    Macros: F 74.6 C 399.7 P 189.4



    Workout Lower Hypertrophy

    1) Squat
    165lbs x 11, 12, 11

    2) RDL
    160lbs x 12, 11, 11

    3) Leg Extension
    115lbs x 10, 10, 9

    4) Smith Machine Donkey Calf Raises
    125lbs x 12, 11, 11

    5) Kneeling Cable Crunches
    77.5lbs x 12, 10, 12


    *Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
    Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

    Workout Video
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  26. #176
    Registered User Jumpman3210's Avatar
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    Can you teach me how to do the squat?
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  27. #177
    Registered User RHK89's Avatar
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    Originally Posted by Jumpman3210 View Post
    Can you teach me how to do the squat?
    LOL. I think you just need to find your groove. My squat form should not be emulated. My knees are beyond my toes which I think which is BAD. If knees are directly above the feet then I'm ok. I need to sit back more cuz my squats be looking like knee bends, but my quads get worked .
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  28. #178
    Registered User Jumpman3210's Avatar
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    Originally Posted by RHK89 View Post
    LOL. I think you just need to find your groove. My squat form should not be emulated. My knees are beyond my toes which I think which is BAD. If knees are directly above the feet then I'm ok. I need to sit back more cuz my squats be looking like knee bends, but my quads get worked .
    Do you glute flex at the lock-out?
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  29. #179
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    Originally Posted by Jumpman3210 View Post
    Do you glute flex at the lock-out?
    I know this sounds bad, but I'm all over the place with things that I do every time I squat. Last week I felt that I was really trying to do a glute flex at lock out, but yesterday's squat workout I don't think I had that in mind.
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  30. #180
    Registered User Jumpman3210's Avatar
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    but the question still remains.... do you even lift? jk lmao!

    i'm going to try to glute flex at lock-out from now on. well see how things flow. lookin forward to ur next video man.
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