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03-24-2012, 02:10 PM #151
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03-25-2012, 09:43 AM #152
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03-25-2012, 08:11 PM #153
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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
Workout Video
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03-25-2012, 08:12 PM #154
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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03-28-2012, 08:03 AM #155
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03-28-2012, 06:44 PM #156
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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
Workout Video
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03-28-2012, 06:49 PM #157
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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03-28-2012, 06:56 PM #158
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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 .Myprotein's Official Bodybuilding.com Representative
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03-29-2012, 04:52 AM #159
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03-29-2012, 12:21 PM #160
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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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03-30-2012, 06:05 PM #161
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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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03-30-2012, 10:53 PM #162
[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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03-31-2012, 07:28 AM #163
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
[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). 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.Myprotein's Official Bodybuilding.com Representative
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03-31-2012, 08:58 AM #164
- Join Date: Feb 2011
- Location: Monroe, Louisiana, United States
- Age: 36
- Posts: 370
- Rep Power: 1426
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03-31-2012, 02:28 PM #165
[QUOTE=RHK89;857813163][QUOTE=Jumpman3210;857702383] 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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04-01-2012, 07:53 AM #166
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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04-01-2012, 11:03 AM #167
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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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04-01-2012, 11:59 AM #168
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04-01-2012, 12:08 PM #169
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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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04-04-2012, 07:28 PM #170
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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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04-05-2012, 09:22 PM #171
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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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04-07-2012, 08:46 PM #172
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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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04-07-2012, 10:22 PM #173
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04-08-2012, 06:57 PM #174
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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04-08-2012, 07:00 PM #175
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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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04-08-2012, 08:21 PM #176
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04-08-2012, 08:57 PM #177
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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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04-08-2012, 11:40 PM #178
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04-09-2012, 07:10 PM #179
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
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04-09-2012, 10:19 PM #180
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