Saturday 9.27.14- Shoulders
smoked the delts hard today!
Skipped my postWO Saturday cardio due to the fact that I'm hiking tomorrow.
Klokov Press- 5/3/1 Week 1
75 x 5
100 x 5
107.5 x 5
115 x 10
good stuff today, these felt smooth. left 2-3 in the tank
Incline CGBP 5/3/1 Week 1
45 x 10
135 x 5
160 x 5
170 x 5
180 x 10
last wave I hit 180x8 on week 2. +2 rep progress!
Shrugs
225 x 10
275 x 10
295 x 10
strict
Face Pulls
70 x 10
70 x 10
70 x 10
Shoulder Shocker Giant Set:
Seated Plate Front Raise/ Seated Lateral Raises/ Seated DB Clean & Press
45/20s/20s x 10/10/10 x 3 sets
Klokov Poundstones
45 x 35
shoulders spontaneously combusted during these. HIL is a genius for this idea
Poundstone Curls
45 x 30???
complete estimate on the reps, I have a hard enough time keeping count when I'm focusing, and I wasn't really paying attention. I went till they really really hurt and then did 5 more
lol! even better if someone else tried taking out the trash. why da fuk is this so heavy?
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09-27-2014, 10:18 AM #4081
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-27-2014, 05:25 PM #4082
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09-27-2014, 08:43 PM #4083
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09-27-2014, 11:32 PM #4084
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09-28-2014, 06:33 AM #4085
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09-28-2014, 06:05 PM #4086
Great way to pound the shoulders Woody.
In for hiking pron.View my progress at http://forum.bodybuilding.com/showthread.php?t=154724503
Eventually you learn that the competition is against the little voice inside you that wants you to quit." - George Sheehan
Low aim is the biggest crime a man can commit. -- Bruce Lee
"Why do I lift? I have many things left that I want to do in my life and I cannot think of a single one that I can do from a scooter" - me
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09-28-2014, 06:13 PM #4087
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09-28-2014, 09:27 PM #4088
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09-29-2014, 01:45 AM #4089
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Thanks dude! After my SI joint freaked out following my Cube run, I've just been rolling with a split:
Mon: Back/Biceps Wed: Chest/tris Fri: Legs Sat: Shoulders
been working well, plus no set numbers or routine, so if I have to miss or change up a session due to a hike, family event etc no big deal
Thanks dude!
Thanks matey! Those poundstone klokov's definitely pumped some blood into the delts lol
lmao
a man of few words
awesome hike! hopefully it won't take too long to get pics etc together
They rule!
Yea buddy!
I like poundstones as a finisher- good to rip up a few remaining fibers and get a sweet pump going. They're also handy to have in your arsenal when you're beat up from a nice back workout and don't have much motivation for curls, easy to just grab the bar and bang out a long set.PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-29-2014, 01:52 AM #4090
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Awesome hike yesterday, took the fam and climbed up Mt Jackson (over in NH).
It's our first one over 4000 feet elevation. Not a strenuous hike (The trailhead started at nearly 2000 feet elevation, so not a ton of steep stuff).
views were phenomenal with all the leaves starting to turn. I'll post a couple preview pics now, but I have a ton more to upload, plus vids etc. We didn't get home until late so I was running around like a madman, trying to get kids showered, fed, put to bed etc so they're ready for school tomorrow. Then I needed to refeed! Topped 5000 calories!
Woke up at 176 pounds. Last week's average was a one pound loss from the week before. Reverse diet FTW
autumn leaves looking beautiful from the trailhead:
The changing leaves from Bugle Cliff (A little overlook not far from the trailhead):
Summit of Jackson:
PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-29-2014, 03:41 AM #4091
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09-29-2014, 04:09 AM #4092
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09-29-2014, 04:35 AM #4093
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
It actually wasn't too bad on the trail! Maybe a little warm on the summit when the sun was beating down on us, but there was a nice breeze to compensate for it
Lmao epic hikes require epic refeeds
The 5000 yesterday did spike my weight +1.5 this morning
I'm sure I burned a sh!t load on the trail yesterday
Average cals for last week was 3000 per dayPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-29-2014, 05:00 AM #4094
whoa killer shoulder sesh, K presses still looking nice. Love that idea for poundstone style, pump must have been insane. Maybe I'll try those out this week. Hnnnggg hike looks amazing too, I'm due for one. We have poverty hills around here though not real mountains. Still pretty once the leaves start to change.
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09-29-2014, 05:09 AM #4095
Awesome hike Woody.
The leaves changed fast up here also. Sweet views.View my progress at http://forum.bodybuilding.com/showthread.php?t=154724503
Eventually you learn that the competition is against the little voice inside you that wants you to quit." - George Sheehan
Low aim is the biggest crime a man can commit. -- Bruce Lee
"Why do I lift? I have many things left that I want to do in my life and I cannot think of a single one that I can do from a scooter" - me
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09-29-2014, 05:27 AM #4096
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09-29-2014, 07:25 AM #4097
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09-29-2014, 08:05 AM #4098
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09-29-2014, 09:56 AM #4099
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Thanks dude! Pepper your angus for the delt pump of your life from poundstone Klokovs
You need to get up here and hop on that white mountain time for some hiking
Thanks dude! We got some great pics, hopefully I can get them Uploaded soon
Thanks dude!
My girls are 7 and 11. Experience hikers are always mind blown when they see my little ones of the summit of some of these peaks
Lol!
I ate them too quick for pics. Post hike ravenous hunger
I'll see what I can doPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-29-2014, 10:08 AM #4100
Hikes and food and workouts and only up 1.5?
That's chump change man Keep killing it! What are your short term and long term goals in terms of eating/body composition/weight/strength?Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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09-29-2014, 12:05 PM #4101
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09-29-2014, 01:34 PM #4102
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Monday 9.29.2014- Back
sub par day today. Been a bit off all day- busy day yesterday, lack of sleep, pushing it hard at work last week with 3am wake ups. It's catching up to me so I ended up calling this one off a bit short. Got some work done first though!
Front Squats
135 x 8
135 x 8
135 x 8
Incline Bench DB Rows
75 x 10
75 x 10
75 x 10
Pull Ups
BW x 5
+45 x 5
+45 x 5
+45 x 5
BB Row
155 x 10
155 x 10
Seated Hammer Curl
35s x 10
35s x 10
called it quits here, light headed, feeling nauseous. no sense running myself further into the ground
Thanks dude!
the 1.5 increase was only due to the 5000 cal refeed, It'll probably even back out tomorrow or Wed
Goal is to reverse diet to get cals back to bulk levels, add some weight and strength. I'll prob break 200 pounds this winter then trim up a bit in the spring.
Looking at rotating the training: 8 week power lift style, 8 weeks bbing etc. Give the mind and joints a rest every few months from number chasing
Thanks my man! awesome time of year to hike!PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-29-2014, 02:13 PM #4103
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09-29-2014, 02:42 PM #4104
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
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09-29-2014, 02:52 PM #4105
Props for training when not really in the mood for it, you still got in some solid work man, like Bob said, get some rest man, hope your sleep catches up properly soon
I'm thinking about added some food pronz in my log, hopefully it attracts a few more subs haha.
Mirin hike pics, energy expenditure through the roof man."Quit being a lil' bish!" - Ogus
+ My ICF 5x5 Training Journal of Redemption: http://forum.bodybuilding.com/showthread.php?t=162644911
+ Instagram: @WatsonS90
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09-29-2014, 04:58 PM #4106
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09-29-2014, 05:10 PM #4107
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Woody
Listen to your damn body
Get some F'in Rest, if you need to take a day off take it.. all the hiking is taking a toll and it reflects on your training.
For christ sake relax for a day and just spend some time with the wife and recharge the batteries.
Not trying to be a debbie downer, but listen and read what you wrote above under your workout.
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09-29-2014, 05:42 PM #4108
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
Can never go wrong with food pron!
Thanks dude
3am wake ups last week catching up hah
Lol this is the first hike I've done in three weeks
The problem is the 3am wake ups for work last week and covering for 2 other people plus my own job. Hopefully full staffed tomorrow (plus going in at normal time)
I did listen to the body and took an easy short session today and will really monitor recovery this week. Early bedtime for a few nights and I'll be right as raIn, no worriesPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-29-2014, 05:55 PM #4109
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09-29-2014, 09:20 PM #4110
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