Peckboy's Super-Awesome Strength Training log

[MakeGoBoom]

about 70% recovere

[jasolhe]

wtf - sheep?

[jasolhe]

BFS Hybrid
C1, W1, D2 (3x3)

Mobility: 5 minutes lower-body targeted

DL:
(warmup: 8x95, 3x165)
3x235, 3x235, 3x235
*keep it very light - baby steps, felt extreme soreness in the rib area - but tolerable
*wasn't able to decipher if discomfort was mainly from DOMS from the MP/Pulls/Dips the workout before or from the Inflamed/Healing rib area. Prob both. Light = yes please.

HLR: (Assistance #1) 4x12 ... feet touching floor & ceiling each rep (yes I know you are sore mr. rib, quit fukn reminding me)
GHR: (Assistance #2), 4x16

Lifting Duration: 50 minutes (*no more, no less*)
Conditioning Duration: 00 minutes

Comments: It's a start anyways. It's been 10 weeks since I've done these exercises today.

[jasolhe]

holy crap those HLR's got my abs good...it really is the king of ab exercises - i feel major soreness from top to bottom in the abs

[jasolhe]

BFS Hybrid
C1, W1, D3 (3x3)

Mobility: 5 minutes upper-body targeted

BP:
(warmup: 8x135, 3x225)
3x255, 3x255, 3x255
*next month increase by 2 lbs or more based on progress the next 3 weeks
*abs were soooo sore from previous workout i had major stability issues, trouble getting on the utility bench even, barbell liftoff/racking very painful.
*probably should have rested another day

Kroc Rows: (Assistance #1)
-2 Sets @ 70 lbs (REPS: 16, 16, 16 each arm)
*previous weight was 105 lbs, not ready for that yet

Push-ups (Assistance #2), 3 Sets Total, Max reps each set, Touch forehead to floor & fast
-50/50

Lifting Duration: 50 minutes (*no more, no less*)
Conditioning Duration: 00 minutes (coming in may...)

Comments: I just realized how good of shape i was in 3 months ago. Need faster pace next time.

[ulsak]

wtf - sheep?

[MakeGoBoom]

^^ lol


looking good j.

[jasolhe]

omg i feel like willy wonka right now... core feels stronger and stronger everyday

[MakeGoBoom]

omg i feel like willy wonka right now... core feels stronger and stronger everyday

both were the desired effects

[jasolhe]

BFS Hybrid
C1, W1, D4 (3x3)

Mobility: 5 minutes lower-body targeted

Squat:
(warmup: 5x45, 5x135)
3x205, 3x225, 3x245
*ramped style
*last set barely got it - very tough

Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 3 Sets Total @ 180 lbs
-8/8/8

Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 3 Sets Total @ 60 lbs
-8/8/8

Lifting Duration: 50 minutes (no, more, no less)
Conditioning Duration: 00 minutes (coming in may...pussy)

Comments: Rib didn't like the leg press - my bad - too much rocking

[ulsak]

yeah, the squats hit more bodyparts than legs for sure..and leg presses, done them full ROM, ain't lenient towards healing rib cage..

[jasolhe]

BFS Hybrid
C1, W2, D1 (5x5)

Mobility: 5 minutes upper-body targeted

MP:
(warmup: 6x45, 2x115)
5X120, 5X120, 5X120, 5X120, 5X120

Dips: (Assistance #1) 1st Set Body-weight, 2 Sets Weighted @ 00 lbs (previous was 90 lbs)
*15...15,15

Pullups: (Assistance #2) 1st Set Body-weight, 2 Sets Weighted @ 15 lbs (Alternate Standard, Wide, & Parallel Grip)
*12...7,6
*drop parallel grip NEXT time, tweaked fukn right shoulder moderately last set
*come to think of it i've always had snap-crackel-pop when doing parallel grip, first time it's ever injured me though

Lifting Duration: 50 minutes (no more, no less)
Conditioning Duration: 00 minutes (coming in may...)

Comments: Need to get a wheel barrow and big tire for outdoors cardio. I went down extra low today on Dips, maybe that contributed to the pull up shoulder tweak. Hoping it goes away by Saturday (BP day - will find out in a hurry)

[MakeGoBoom]

strong 2 days bro, bummer about the shoulder on the pull ups. lack of mobility you think or what?

[jasolhe]

i think it was trifecta scenerio
1 over deep dips
2 it was cause i did a wide grip pullup w/ 30 lbs weight set and realized not ready = too much weight - only got 3 reps
3 again over deep dips
4-parallel pulls very first rep felt it pop, shouldn't have but continued to 6 reps - only kept going cause it felt better each rep

so could have been overdeep dips or too much weighted wide grip pulls or its just because my body doesn't like parallel pulls and the bone/muscle flow involved in that variation... leaning towards this because of prior popping (albiet non-painful) sounds whilst doing this exercise...supposed to be easy on wrists but FUK man all the popping sounds - not good...dropping this fukr - normal and wide grip i don't pop on

strong 2 days bro, bummer about the shoulder on the pull ups. lack of mobility you think or what?

[jasolhe]

couldn't turn off the alarm this morning - shoulder pain! went to chiro, healing commences - boring. driving to work with right arm - nope shoulder! left arm ribs! will use legs to drive for the next few weeks lol

[MakeGoBoom]

couldn't turn off the alarm this morning - shoulder pain! went to chiro, healing commences - boring. driving to work with right arm - nope shoulder! left arm ribs! will use legs to drive for the next few weeks lol

lol sorry dude

[jasolhe]

so i got to thinking about the shoulder fukd up, squat out - dl out - mp out - bp out - even hlrs & dips out... then bam in my head i thought i bet i could do pushups pain free - i was right. so pushups for upper body until shoulder is better, lower body haven't figured out yet... new plan begins...

WTF Lifting Day 1
Duration: 50 minutes
Exercise: Pushups
Quantity: 570 total reps / 15 sets (50-50-50-50-45-45-45-40-40-35-30-25-25-20-20)
Comments: upper body pump!

[MakeGoBoom]

bw exercises unless you can hold some weight, then you could goblet or db squat or lunge.

skip and scoot, ss w/ walking lunges, ss w/ scissor lunges, ss w/ air squats. you will not be upset

[jasolhe]

fkn a bro... next time i'm gonna whip out the Single Leg squats me thinks - 50 min worth? we'll see, sat or sun might be a GHR/Dragon Flags superset day

[ulsak]

dragon flags will engage a lot. Tried Pistol squats? Is it what you call Single Leg squat?

[jasolhe]

kind of - but less hard holy crap look this http://www.youtube.com/watch?v=TWvIu7s-vIM

[jasolhe]

WTF Lifting Day 2
Duration: 50 minutes
Exercise: GHRs & Dragon Flags
Quantity: 7 sets of each (16/16/16/16/16/16/16 & 12/12/12/12/12/12/12 respectively)
Comments: Those pushups yesterday kicked in and I feel awesomely sore on top right now - i love that rip sore feeling. Tomorrow i'm guess the core will be fakn sore also - piss gruntin sore!

[jasolhe]

WTF Lifting Day 3

Exercise 1: Single-Leg Squats (Pistol style w/ light rubber band assistance (over the chin-up bar))
*5 sets x 10 reps each leg
*need to work on balance & losing the band

Exercise 2: the Hip-Complex (http://www.dieselcrew.com/articles-p...hipcomplex.pdf)
*20 sets "around the world" standing-hip circuit style

Duration: 50 minutes
Comments: Stomach sore from yesterday flags, score, i'm sure hips & legs DOMS tomorrow - again mission accomplished. This break down pussy is still finding a way to get it done.

[ulsak]

kind of - but less hard holy crap look this http://www.youtube.com/watch?v=TWvIu7s-vIM

sick stuff, that "pistolero" displayed.

Tried weighted dragon flags?

[jasolhe]

Never tried weighted flags - fauk mang!

WTF Lifting Day 4
Duration: 50 minutes
Exercise: Push-ups
Quantity: 590 total reps / 15 sets (50-50-50-50-45-45-45-45-40-40-35-35-30-30)
Comments: suck it body - suck it hard

[jasolhe]

WTF Lifting Day 5
Duration: 50 minutes
Exercise: GHRs & Dragon Flags
Quantity: 7 sets of each (16/16/16/16/16/16/16 & 12/12/12/12/12/12/12 respectively)
Comments: Abs still a bit sore from this very workout 4 days ago. Shoulder gettin better - i can open the fridge now without pain!

[MakeGoBoom]

bw of peace bro, fcuk

[jasolhe]

lofl

[jasolhe]

WTF Lifting Day 6

Exercise 1:
Single-Leg Squats (Pistol style w/ light rubber band assistance (over the chin-up bar))
*5 sets x 10 reps each leg
*work on balance & losing the band

Exercise 2:
the Hip-Complex (http://www.dieselcrew.com/articles-p...hipcomplex.pdf)
*20 sets "around the world" standing-hip circuit style

Duration: 50 minutes
Comments: The last time i did this workout it didn't produce much in terms of DOMS, so I pushed harder and used less band assistance, just one arm grip on the band. The hip complex no doubt would be a great addition to spend 5 minutes on after every barbell squat session or heck even before as a warmup.

[MakeGoBoom]

link fail homie, couldn't see it