|
-
02-19-2013, 12:53 PM #271
-
02-20-2013, 12:05 PM #272
Easy day today.
Cardio:
7 rounds of interval sprints
(12mph for 30sec/6mph for 90sec)
...into...
20min of incline intervals
...into...
8 rounds of interval sprints
(12mph for 30sec/6mph for 90sec)
**Last 3 intervals I ran 60sec @12mph/90sec @6mph.**
These were not nearly as brutal as the last two times doing them. I actually enjoyed the last 5 intervals. I really caught stride and had my breathing dialed."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
-
-
02-21-2013, 08:11 AM #273
Deads suffered a little today. Legs a little rough from yesterday's sprints.
Transition Week:
Back:
Sumo Deads: (12,14,10,6,20)
185x12- warm up
185x12- warm up
245x12
275x14
325x10
345x4 (my fkn grip wouldn't hold, and I can't find my straps)
225x22 (there's those 2 missed reps)
My back is spent. I am used to way more deads than this, but this shredded me.
Close Grip Pulldowns: (15,12,10,6,20)
110x15
130x12
140x10
160x6
100x20
Superset:
Close Grip Pull-ups/Back Hyperextensions
10reps/BW+25lbs x15
(5sets)
Overall, a decent workout, but I was just kind of spent. Slept like garbage last night. Arms tomorrow and then on to full body again. Focus of the next 4-6wks will be chest and delts."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
-
02-21-2013, 08:19 AM #274
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
-
02-22-2013, 10:53 AM #275
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
-
02-22-2013, 11:03 AM #276
Thanks Chris. I'm actually feelin the effects of those deads today. My form was sharp and the pulls felt great. Had I had some damn straps, I would've added a 400x3 in there lol. But I am starting to see that more is not always better. This last week has roughed me up and I'm not even doing heavy volume.
"The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
-
-
02-22-2013, 11:04 AM #277
-
02-22-2013, 11:07 AM #278
Arms:
Straight BB Curls:
(10,10,20,20)
50x15- warm up
50x15- warm up
90x10
90x10
50x25
50x30
Was gonna go up to 60lbs for the last set, but the contraction felt so great at 50 that I stayed there.
Single Arm Standing Overhead Tri-Extension:
22.5x24
25x20
30x26
32.5x36
Superset:
Tri Push-down/DB 21's
60x15/20x21's
70x15/25x21's
80x15/25x21's
Added Superset:
Tri Push-down/DB Hammers
40x75/20x25
Last set of the original set felt money, so I thought I'd get in one more high rep one to close it. I'm glad I did. My training partner was not. Usually we fight to see who goes second each day, cuz then we can continuously one-up the first lifter. On this set, he did not share that sentiment.
"The joys of going second." : )
Superset:
Curl Bar Curls/Tri Push-ups to fail
70x8/25
60x10/20
60x10/17
And that's it. Pump is unreal. I may actually start to like these separate arm days. It gives the rest of me some rest. I'm feelin beat up this week. I feel great physically. Getting stronger again with the slight raise in calories, but with the getting stronger, means I'm pushing harder, leaving me more sore. Woooooo a good week indeed."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
-
02-22-2013, 11:19 AM #279
-
02-22-2013, 11:37 AM #280
-
-
02-25-2013, 02:46 PM #281
So, Friday morning when I woke up, my left knee was a little sore. I figured it was just another pain to add to the perpetual list. But as the day progressed, it got worse and worse. To the point, that later at work, I could barely walk. Saturday, I had to work a double and since I wait tables I spend the entire day on my feet. I wrapped it and trucked through, but man did it suck. Sunday was better but still rough. I iced when I could, popped some Motrin, wrapped it so I couldn't really bend my knee well (felt best), and just kept goin.
I was gonna just do pushes today and some stretching after warming my leg up, but when I woke up it felt a ton better and I figured that maybe I'd attempt a rehab day. So, I ran legs : ) It was actually a good move in the end. My knee feels a ton better. I imagine just a tweaked tendon or something.
Light Legs:
Leg Extension: 135x20 (x4)
Superset:
Squats/Side Raises
135x10/25 each side
(x3)
185x10/25 each side
(x1)
Trap Bar Squats:
(1/2 way up, down, all the way up...that's 1.) 2x15
One Leg Incline Press:
(1 plate each side)
3x15 each leg
(Supersetted single leg calves x20 after I finished both legs for one set.)
Shrugs:
1x50 (2 plates per side, 15count holds every 10, 30 count hold on last rep.)
1x30 (3 plates per side, 15 count holds every 10, 30count hold on last rep.)
1x30 (4 plates per side, 10 count holds every 10, 30 count hold on last rep.)
Then I did some cardio. I just incline walked. No intervals. Wanted to stretch out a bit after legs.
That's it. Didn't wanna push it. I'm glad I worked it though. It feels MUCH better now."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
-
02-25-2013, 03:01 PM #282
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Hope your ok and the knee gets better asap!!
Its always a killer when a injury/tweaked tendon___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
-
02-25-2013, 03:22 PM #283
-
02-25-2013, 05:06 PM #284
-
-
02-25-2013, 05:29 PM #285
-
02-26-2013, 03:17 AM #286
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Sucks to hear about the knee!
Youl could have some fascia build up too. Try foam rolling and stretching those hip flexors real good.★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
-
02-26-2013, 11:07 AM #287
Waiting until I'm a bit healthier to start some new brutality. Just running a normal lifting week. Higher reps, lower weights, and intense MMC. After my shoulder pain last week and knee pain over the weekend, I figure it wise to lie back and train smart.
Pushes:
Seated Hammer Shoulder Press:
1 plate per side x20
1plate+25 x15
2plates+25 x7
DB Front Raises:
(3sec eccentric/3sec concentric)
30lbs x20 (x3)
Triple Set:
(No rest, back to back to back)
BB Overhead Tri-Ext- 60x20
Standing Military- 60x20
Six Ways- 7.5x10
(3 rounds)
Yeah, go ahead and laugh at the 7.5s on the 6 ways. I had to pause a couple times to finish those damn 6 way sets. The last set, I actually pushed 7.5x15, and that was everything I had left at that moment.
Superset:
Rear Pec Deck Flies/Band Pull-Aparts
90x20/15reps
(3 rounds)
Those band pull-aparts are just terrible. They smoked my rear delts. The rear flies were nothing compared to those.
Superset:
Flat DB Flies/Flat BB Bench
25x15/135x15
25x15/135x17
(All fly reps are at a 5sec eccentric/5sec concentric tempo.)
Last two sets of this superset, I switched over to incline bench just for a change of pace. Same tempo and rep scheme though.
25x15/135x10 (incline)
25x15/135x10 (incline)
Those were seriously tough. This workout is making me feel like such a wuss. Getting wrecked with such nominal weights.
Triple Set:
BW Dips/Leg Raises/Incline Sit-Ups
20dips/25raises/30 sit-ups
Last two sets, I did the sit ups while holding a 25lb DB over my chest.
15dips/30raises/40sit-ups
20dips/30raises/40sit-ups
And that's all for today. Knee felt great. Kept it wrapped just in case, but had I not, I doubt it would've been an issue. Feelin good. And I am for certain, that I'll be feeling this tomorrow."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
-
02-26-2013, 12:46 PM #288
-
-
02-26-2013, 01:07 PM #289
-
02-26-2013, 01:33 PM #290
-
02-26-2013, 01:44 PM #291
-
02-27-2013, 11:04 AM #292
Back:
Time to make these wings grow. They're a serious lacking bodypart. Let's go.
Warm-up:
3 sets moderate grip pull-ups.
Superset:
Close Grip Cable Low Rows/Hammer Grip Pull-ups (leaned back, pull to chest)
100x10/10 reps
120x10/10 reps
140x10/9 reps
DB Rows:
80x20
75x15 (slow with dead stop at bottom)
120x12
Superset:
Decided I wanted to do a modified 10x10. Here we go.
Rack Pulls/Deadlifts
315x10/235x10
315x10/235x10
315x10/235x10
315x10/235x10
225x30/155x25
First, that was the heaviest 155lbs I've ever pulled. Second, my back is DESTROYED. My back doesn't even feel real right now.
Shrugs (machine):
2plates +25 per side x 50
(2 rounds)
On every ten, there's a 10sec hold, and on the last rep, it's hold to fail.
My back is fuuuuuuuuuuuked. That superset was ridiculous. I'm glad we did it : )
Weight: 181.2
I'm on it today. I feel great. And my knee is fine. Just a little tweak. Excited for the Arnold this weekend, and to train with some cool cats from here. People I respect and admire. Awesome. Life is good!"The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
-
-
02-27-2013, 11:56 AM #293
Hell of a workout there. That RackPull/Deadlift combo looked brutal on paper so it must have sucked in real life
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
-
02-27-2013, 12:00 PM #294
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
-
02-27-2013, 12:02 PM #295
-
02-27-2013, 12:24 PM #296The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
-
-
02-27-2013, 12:30 PM #297
-
02-27-2013, 12:31 PM #298
-
02-27-2013, 05:47 PM #299
Side note:
I am not allowed to go to the guitar store alone. I was just reminded of this fact. I made myself leave. I do not "need" another guitar. Although, I sure would love one : )"The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
-
03-02-2013, 04:32 AM #300
Gearin up for the Arnold today. Expo in the morning, randomness throughout the day, and the Classic tonight. Should be downtown by 8:30.
Trained with Demon, WisdomMaster, and Curjo last night, with newcomer Alex skirtin the sidelines.
My back was still roasted from Wednesday's workout, so it was hard to hang with the big boys. I felt like such a girl.
Back:
Deads
Iso Lateral High Row
Iso Lateral Low Row
BB Curls
Close Grip Pull-ups
ONE set of glute ham raises lol.
Had a good time with these boys. And I learned to not let Curjo sandbag anymore. Lying bastard. He's stronger than us all lol.
Gonna be a good day today. Trick or treat time, and it's time to grab some wrist wraps and a belt if I can catch a good deal. Harry keeps talkin about Inzer stuff so I'm gonna check em out."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
Bookmarks