Milone79's Journey back to the Pro Stage.

[Milone79]

Leg Workout "A"

got my new Rehband knee sleeves in the mail last night but not in time for my w.o. :-(

had a good physio session to work on my sore patellar tendons and felt good going into the gym

Switched things up a bit since deciding to ditch leg press

Front Squats 4x6-8..managed 275 x6,6,6 then did 295x6!!! felt great and I think 3 plates will be in my reach very soon!!!
Back squats (high bar) 225 lbs) x10,10,12

RDL 315 lbs x 6,6,10!!
Lying leg curls 3x12

Standing calve raises 4x8
Seated calf raises 3x15

stretched then hit the road...was 198 lbs yesterday morning (after my mom's B-day dinner)...macros were about 400 cals under maintenance last night and this morning I was 193 lbs.. :-O its still amazes me how much and how fast I can hold and lose water weight....feeling god though and the front squat/high bar back squat combo is here to stay for a while :-)

[texicus]

5 mins. warm up...10 sec. sprint....50 sec. med. pace....10 sec. sprint...then a few mins. cool down..

I have proper shoes...thanks "son"

Dumbbell rows are always with a hundred pounds..those are the biggest dumbbells my current gym has...

make them buy a 105-130 set with your name written on them, a la ronnie coleman

*link bc pic is giant

http://images.t-nation.com/forum_ima...on_Coleman.jpg

[Milone79]

lol hahaha great pic...I WISH!!!!

at my last gym they went up to 130 lbs and those were fun but in all honesty I get even better workouts now that I am here....the smaller dumbbells force you to work the muscle over just moving the weight ( a problem I had before) ...plus I am now in love with heavy barbell work for the first time in several years.. :-)

[PerpetualMotion]

bump

P.S. internally rotating the arms helps recruits the medial delts more while doing lateral raises. Not sure if you knew that or not.

[snrygo]

P.S. internally rotating the arms helps recruits the medial delts more while doing lateral raises. Not sure if you knew that or not.

Nope! So internally rotate the humerus and raise the DB perpendicular to my body?

[ThailandBrah]

Nope! So internally rotate the humerus and raise the DB perpendicular to my body?

no thanks jeff.


Good squats MilONE, theyre coming back. Only like a few more weeks till u can get back on and gain back all that strength you lost

[Milone79]

Upper Workout "A"

Yates Rows 325 lbs x 6,6,6,10!!!
Underhand lat pulldowns 205 x 10, 210 x 10, 215x10

Flat bench press 275 x 4x6
Incline press 175 x 10, 195x10, 200x10 EDIT- just realized my math sucks!!! the weights were 185 lbs, 205, 210 lbs respectivley..lol shortchanged myself there :-)

Triceps Dips 3x20
Standing preacher curls 2x10 (90 lbs straight bar)

1 set of pec deck/reverse peck dec each...and one set of cable lateral raises....stretching and home'

macros were the same and morning B/W still 193 lbs...feelsgoodman.jpg...a little under a week and I will be on the beach (Jamaica) for a week with my g.f.

[psychodiver9]

Nice job on the last set of rows. Why do the most reps on the last set?

Jelly of that vacay!

[Milone79]

Thanks brother...not sure I guess its the mentality of "last set, best set" and I can sometimes dig really deep and pull out another few reps....heck if I can't increase the weight just yet I always aim for another rep or two...

[psychodiver9]

Thanks brother...not sure I guess its the mentality of "last set, best set" and I can sometimes dig really deep and pull out another few reps....heck if I can't increase the weight just yet I always aim for another rep or two...

makes sense

[The Solution]

Vacation sounds sick man
Have a good time

[Milone79]

makes sense

yes sir...progressive overload...either the wight, number of sets, or number of reps MUST go up each week for me...all three would be sweet too :-)

Vacation sounds sick man
Have a good time

thanks brother...much needed since I was cutting all summer long...will be nice to chillax and not count a single calorie for a week...still plan on training at the reort too. :-) yes I am one of those sick people...lol

[ThailandBrah]

pack me in your suitcase broooooooooooo

[Vitek92]

yes sir...progressive overload...either the wight, number of sets, or number of reps MUST go up each week for me...all three would be sweet too :-)



thanks brother...much needed since I was cutting all summer long...will be nice to chillax and not count a single calorie for a week...still plan on training at the reort too. :-) yes I am one of those sick people...lol

Enjoy your vacation mate!

Make sure you post some pics so we can all be jelly.

[Milone79]

Enjoy your vacation mate!

Make sure you post some pics so we can all be jelly.

thanks..will do!!!

still some log entries to make before I leave though. ;-)

[Milone79]

Leg Workout "B"

First day trying out the new Rehband knee sleeves...
S.I. joint was killing me all afternoon...went for physio and it provided a bit of relief...

Squats...315x10, second set felt heavy only got 8 so I dropped down to 2 plates and a 35 and finished off a few more reps and the last set I got 10...

Front Squats..205 x 10, 10 then upped it to 225 for 10 on the last set.

RDL 225 x10, 10..increased to 250 lbs and nailed 12 reps.
Seated leg curls 3x12..increased weight on each set.

Standing calf raises 4x10
Seated calf raises 3x15

stretched and headed home.. Macros last night were Fat 57g, CHO 240 G Pro-200g

morning B.W. 192 lbs... down another pound :-D gotta look good in my bathing suit next week. lol

[fltallpaul]

Solid progress. Have a great holiday!

It's been in the 80's this week in Florida. Strange for it to be this warm.

[Milone79]

Thanks Paul...still killing it on a daily basis. :-)

Wow so jelly.... when will it be mine turn to live in a tropical climate all year round??? :-)

[Milone79]

Upper Body "B"

Chins- 3x153
Dumbbell rows (100s) 3 x15

Flat bench 225x12, 12, 230x12!!
Incline bench 185 x 10...switched over to dumbbells (80s) 3x12
One set of dumbbell pullovers 80lbs x 15

Triceps extensions 3 x12 (90 lbs)
incline dumbbell curls 45s 2x12

one set of pec deck/reverse pec deck flyes....one set of leaning dumbbell lateral raises and stretches...

macros the same and morning B.W. 193 lbs.

today an hour of LISS and start packing my suitcase. :-)

[ThailandBrah]

should of just skipped the LISS, packed and spent more time with the gf bro

everyone knows LISS is useless

[psychodiver9]

should of just skipped the LISS, packed and spent more time with the gf bro

everyone knows LISS is useless

Just like your posts

[Vitek92]

Just like your posts

How is that person not banned?

[Milone79]

Upper Body Workout "C"

Cable pullovers 3x12
Wide grip chins 4 x 10

Floor press 260 lbs 5x5
Dips 3 x 10

Incline cable extensions 3x10
Seated dumbbell hammer curls 3 x10

One set of single arm dumbbell lateral raises x15 each
pec deck/reverse pec deck flyes 15 each.

stretches and home...

[Milone79]

After my first warm up set i had a feeling this was gonna be bad...

stupidly wanted to go for 315 for my first working set of front squats and only managed two reps..fuark!!! mentally I was taken out of the game after this and even 2 and a quarter...a weight I managed easily last week felt like a tonne tonight...turned to a young guy I chat with at the gym occasionally and told him I was "Done" and better off to go home...started packing up my belt and wrist wraps then said to myself...no way!!! last workout before vacation and you ain't walking outta here that easily...

stacked a few plates back on the bar and proceeded to do 4 more sets of 6 reps on the front squats and 3 sets of 10 back squats witht he same weight (225 lbs)
something haws to be better than nothing...

RDL 315 x 6,8,8,10
kneeling single leg curls 3x10 each

standing calf raises 4 x6
seated calf raises 3 x 10

stretched and headed home....i was seconds away from calling it quits tonight but very glad i dug in and got a workout in...regardless of the weights being wayyy down...looking forward to my trip tomorrow and a well earned de-load week (perhaps even a week totally off).

[psychodiver9]

We all have those days. Enjoy the trip

[ThailandBrah]

Way to stick it in there bro,

Don't worry once you get back from the trip and your test levels even out again you will be back lifting heavy like its a feather.

[fltallpaul]

I have always felt that if you fight through the rough days in the gym, your good days will be even better.

Have a great holiday.

[NaturalPursuit]

enjoy the trip man!

[ThailandBrah]

What happened brah, did you get kidnapped in jamacia, or has your post cycle been so bad that you've become so apathetic and filled with estrogen that you don't even lift anymore

[Milone79]

Hello Brothers....sorry I have not posted in some time but rest assured I have been still killing it every week in the gym...S.I. joint is much better now and squatting 365 lbs for 8 reps again...on my way back to 405 lbs...bench is coming a long way too...holding pretty lean at 205 lbs currently and will probably start a new log titled Off Season Training to share my journey through this year....stay tuned!!! :-)