Ensix's Workout Log

[Saintsqc]

I'll have him make the log at thursday or friday, when we record his benching/squatting footage. Pendlay rows are fine, because my left front delt has healed, had slight annoying pain when rowing. I try to have the most strict form on pendlay rows, don't want to row it like: back parallel to the ground to back 45 degrees lol, like bodybuilding style rows. Also, I thought of chaning my routine so, that antagonist muscles are worked, so like in workout A, there would be bench press and pendlay rows. Day B would be, lets say chinups and overhead press. Is this a good idea? Because doing so I might be able to reduce the volume, cuz I don't like how my routine is atm.

Working antagonist together is good! As long as you hit at least every body part 2x a week, it's fine! So it would be more like an upper/lower?

Read this http://forum.bodybuilding.com/showth...hp?t=121353501

The program is easily customable and I had great result with it. You should read the thread (most of the infos are on the first 2 pages), it could give you some ideas for your next routine!

[Ensix]

Working antagonist together is good! As long as you hit at least every body part 2x a week, it's fine! So it would be more like an upper/lower?

Read this http://forum.bodybuilding.com/showth...hp?t=121353501

The program is easily customable and I had great result with it. You should read the thread (most of the infos are on the first 2 pages), it could give you some ideas for your next routine!

I read the first 2 pages, didn't find anything interesting though. I'm trying to find a list of antagonist muscle pairs.

[parachuter]

strong back workout

snatch grip deads are killer lol, and saintsqc i started lifting in january recently so the beginner gains are still strong, its all good though, id say our squats are more or less equal, good luck train hard lol

[Ensix]

strong back workout

snatch grip deads are killer lol, and saintsqc i started lifting in january recently so the beginner gains are still strong, its all good though, id say our squats are more or less equal, good luck train hard lol

If I lose the race, I'll blame it on the fact you have 20lbs on me. (srs)




















































(semi-srs)










































































(semi-srs)

[Ensix]

Today I did:

Back Squat: 3x3x286lbs
Bench Press: 3x6x198lbs
Push Press: 3x3x132lbs
Bench Dips: 3x20
Close-Grip Bench Press: 1x12x132lbs; 2x10x132lbs


Great workout today. Before the 3 sets of 286lbs squats I managed to do 1 rep of 308lbs because of a miscalculation, when I squatted the 308lbs for 1 rep, I was like, wtf, 286lbs is so heavy? But then I found out I miscalculated, which was good lol, if 286lbs were that heavy, I'd lose to parachuter 100%. Bench was also strong, which I like.

[Saintsqc]

lol @ miscalculation

Strong squat! 315x1 is clearly doable for you!

[Ensix]

lol @ miscalculation

Strong squat! 315x1 is clearly doable for you!

Considering the fact I could squat 308lbsx2 3-4 months ago, then obv it's doable. It's actually sad that my squat hasn't progressed.

[Ensix]

Today I did:

Power Clean: 3x3x198lbs
SLDL: 3x5x154lbs
Pendlay Rows: 3x5x154lbs
Chinups: 3x15
Side Bends: 3x5x53lbs


Power cleans were strong, but don't be decieved by that beautiful 3x3, I had many misses in the 2. and 3. set. Here's the link to my little bro's log: http://forum.bodybuilding.com/showth...hp?t=144219061

[TooStronk]

Nice power cleans brah

[Saintsqc]

Nice power cleans brah

Hell yeah! Strong clean!

[Ensix]

Today I did:

Deadlift: 352lbsx0
90 degree crunches: 3x10x6lbs
Barbell Skull Crushers: 3x6x88lbs
Barbell Curls: 3x6x88lbs


Jesus ****ing christ. Today I attempted a 352lbs pull, it was so light to come off the ground, really easy, but instead, I pulled something else,
I PULLED MY ****ING HAMSTRING ONCE AGAIN AND IT ****ING PISSES ME OFF, ****.

brb no lower body workouts for 2-3 months
brb stall on lower body lifts
brb have to cancel race with parachuter
brb johnny bravo for 2-3 months
brb walk as slow as a 90 year old
brb can't catch buses anymore
brb walking in a retarded manner
brb everything feels uncomfortable
brb hamstring is now even more prone to injuries

Well there's my rant, fraction of it actually. Most of it I felt after the failed attempt. It bugs me because I could've have pulled it, it felt easy. But I think this is it for me with heavy deadlifts, it's pointless for me to do deadlifts, unless I enjoy a pulled hamstring.

I'm open to suggestions and opinions w/e.

[TooStronk]

Feelsbadman.jpg
Hope you recover quick Bravo.

[Saintsqc]

Seriously? That SUCKS!

Rest properly :food, sleep, ice (a lot, even if it doesnt hurt, it helps for recovery), ibuprophen or tylenol. When you will be able, stretch and massage (form roalling or tennis ball).

Take it easy for a couple of days/weeks. I dont know when you can ease into training though. Can you feel it happen? I mean, did it suddenly hurts during your DL...or did you feel your muscle get weaker and weaker and then BAM?

If you can feel it happen, you could start to train your hamstring soon and stop whenever you feel discomfort. If it's sudden...i have no idea.

You should make some researches (or see a doctor) to know if you have to stop DL. It's hard to tell, you need to strengthen your hamstring, but you dont want to hurt yourself again. Maybe you shouldnt max out anymore. Or stop lifting when you feel fatigued. Slow progression, but at least it's safe.

[Ensix]

Seriously? That SUCKS!

Rest properly :food, sleep, ice (a lot, even if it doesnt hurt, it helps for recovery), ibuprophen or tylenol. When you will be able, stretch and massage (form roalling or tennis ball).

Take it easy for a couple of days/weeks. I dont know when you can ease into training though. Can you feel it happen? I mean, did it suddenly hurts during your DL...or did you feel your muscle get weaker and weaker and then BAM?

If you can feel it happen, you could start to train your hamstring soon and stop whenever you feel discomfort. If it's sudden...i have no idea.

You should make some researches (or see a doctor) to know if you have to stop DL. It's hard to tell, you need to strengthen your hamstring, but you dont want to hurt yourself again. Maybe you shouldnt max out anymore. Or stop lifting when you feel fatigued. Slow progression, but at least it's safe.

It happened suddenly, got the 352lbs off the ground, stress was transisting on to hamstrings and boom, dropped the barbell and was like WTF. I wasn't fatigued lol, this was my 1st exercise, it's just my gayass left hamstring, it's a ****ing curse.

[Ensix]

Today I did:

Bench Press: 3x15x154lbs
Shoulder-Width Grip Pullups: 3x15
Overhead Press: 3x10x88lbs


Felt like a turd during my workout, probably caused by the pulled hamstring and crazy volume already in the bench press. Decided to pepper my angus for teen bench contest with 154lbs bench, I'm hoping to get 20 reps with 154lbs (rounded from my bw) for the competition.

[Saintsqc]

Felt like a turd during my workout, probably caused by the pulled hamstring and crazy volume already in the bench press. Decided to pepper my angus for teen bench contest with 154lbs bench, I'm hoping to get 20 reps with 154lbs (rounded from my bw) for the competition.

Did you know?
There is no significant advantage to train to failure to improve strength.
But, there is significant improvement in muscle endurance when trainee reach muscle failure. Why? It improves glycogen storage and more fibers are recruited.

High volume, short rest time and a lot of food should help you increase your max rep BW bench press. 3x15x154 is good IMO!

[rasse226]

Did you know?
There is no significant advantage to train to failure to improve strength.
But, there is significant improvement in muscle endurance when trainee reach muscle failure. Why? It improves glycogen storage and more fibers are recruited.

High volume, short rest time and a lot of food should help you increase your max rep BW bench press. 3x15x154 is good IMO!

Studies don't work bro, too many variables not applicable.

Just gonna leave this here

[parachuter]

sh*t sucks u hurt ur hamstring

remember to do a lot of core work still, whatever u can manage

check out my youtube channel for mobility drills and sh*t once u can start moving it comfortably again, im sure u will be back in no time, for the time being pound at the upper body and keep ur core strong!

[Ensix]

Today I did:

Dumbbell Side Bends: 3x10x30lbs
Dumbbell Skull Crushers: 3x10x30lbs
Dumbbell Curls: 3x10x30lbs
Plate-Pinch-Hold: 3x17lbs


The plate-pinch-hold was an exercise for forearms, I grabbed three 2,5kg plates and held them for maximum time with my fingers, it's a fun and easy exercise. All other exercises were fairly easy, skull crushers were the most difficult, because my triceps are still sore from the previous arm workout, but dumbbell skull crushers gave a nice stretch. Anyway, I can walk much better now, even walk like a normal person at times, tomorrow I'll start light stretching.

[Ensix]

Today I did:

Flat Bench Press: 21x154lbs
Incline Bench Press: 3x10x132lbs
Dumbbell Rows: 3x10x53lbs
Overhead Press: 3x5x110lbs
Calf Raises: 3x20


Incline bench and dumbbell rows were fairly easy, as I planned them to be. Next time I do rows, I'll grab the 88lbs dumbbell. Also, I thought I could do bodyweight calf raises (can't do on leg press, dat hammy/glute), to get them juicy calves for the summer, and calf raises do quads to a small degree too. Here's the video of my 21x154lbs: http://s434.photobucket.com/albums/q...8-10-50-37.mp4 (dem long arms)

[Saintsqc]

Nice job on the BP! I count 21 clean reps! I hope you will at least get the fourth position for mod reps!! Do you know if you have a chance in the competition?

[Ensix]

Nice job on the BP! I count 21 clean reps! I hope you will at least get the fourth position for mod reps!! Do you know if you have a chance in the competition?

I don't know If I have a chance, but I sure hope so!

All those who ranked higher than me are shorter and older than me, dammit them manlets!

[Saintsqc]

I don't know If I have a chance, but I sure hope so!

All those who ranked higher than me are shorter and older than me, dammit them manlets!

Lol! Did you see their vids? I wont be surprise to see 30 half rep...

[Ensix]

Lol! Did you see their vids? I wont be surprise to see 30 half rep...

Haha! Well, that is for judges to decide!

[Blade96]

How long you gonna wait until you can do squats and deadlifts again?

[Ensix]

How long you gonna wait until you can do squats and deadlifts again?

It's not a matter of how long do I wait, it's a matter of recovery. Right now I still have a limp, I won't be able to run for like 2-3 months?

And even if I return to training my hamstring again, it will always be uncomfortable and painful, always.

[parachuter]

strong not replying to my comment lol

go on mobilitywod and search for hamstring fixes after you can stretch it comfortably

[Ensix]

sh*t sucks u hurt ur hamstring

remember to do a lot of core work still, whatever u can manage

check out my youtube channel for mobility drills and sh*t once u can start moving it comfortably again, im sure u will be back in no time, for the time being pound at the upper body and keep ur core strong!

Yeah, I'm working my core with overhead presses and with some ab/oblique exercises. Also, I know most of those things you showed on your mobility drills, I'm already doing the tennis ball massage, hurts like a bitch on the right spot lol.

strong not replying to my comment lol

go on mobilitywod and search for hamstring fixes after you can stretch it comfortably

It's not actually only the hamstring, hamstring is like 30-40% of the injury, everything attached to this got injured: http://en.wikipedia.org/wiki/Tuberosity_of_the_ischium

[Ensix]

Today I did:

Dumbbell Rows: 3x5x88lbs
Dumbbell Shrugs: 3x5x88lbs
Dumbbell Curls: 3x5x50lbs
Dumbbell Side Bends: 3x10x35lbs
Plate-Pinch-Hold: 3x17lbs


I have started doing shrugs, I wanna get my traps bigger, I want them to stand out! Also, I'm starting to like the pinch plate hold exercise, omw to popeye arms!

[Saintsqc]

Good DB rows!

It sucks for yout injury, but at least, you can work around it!