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Thread: RT1957 Journal #2 4/6/2017
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05-05-2017, 02:00 PM #121
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-05-2017, 04:25 PM #122
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
2017 Cycle 4 W1 D4
Deadz
Morning weigh in:
Reps X Weights X Sets
Warm-Ups
Triset; HC β Step-Ups β Back Ext
Hip Circle Lateral Walks
10 X HC X 3
Step-Ups 12β Box
6 X 20 X 3
Back Ext
12 X BW X 5
Triset: Deadz β Leg Ext - Sled
Deadz(Conventional only)
WU's
3 X 135 X 1
3 X 155 X 1
Work Sets
3 X 185 X 3
Deadz 3 X 185
Leg Ext
WU's
15 X 80 X 1
15 X 90 X 1
Work Sets
15 X 100 X 2
15 X 105 X 1
Sled
20 yards X Sled + 110 X 3
Trisets agin today and I'm getting use to the pace...plus its cooled down here a good 20 degress and that makes abig difference for me
Deadz pushed the weight slight up to 185...all reps were very easy but it gave me time to really think about form
Leg extensions I did these leaning as far back as I can because I feel it more in my upper quad when I do that way...don't know if it really works it harder than sitting normal but I feel it a lot more doing that...
Sled push pull 10 yards out 10 yards back...easy peasy today lets see what tomorrow brings..I'll take tomorrow off then pin presses on Sunday with Vbar rows"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-05-2017, 07:13 PM #123
It seems to take a much larger investment of time than one would initially think to bring about the tissue changes. I've been working on my hamstrings, and psoas every day for almost a year. It's good you found a yoga project that works for you. It's getting in the habit. For me I try to work on my problem spots whenever I'm resting and relaxing. It's boring as hell to stretch out so I do leg stuff while I'm reading or typing out emails.
My yoga has stalled other than the daily leg work. I'm trying to find a class at the gym that isn't to wacked out to do 1x a week just to bring myself some accountability.
Did the Dr. Give you any insights on the DL's?The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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05-05-2017, 08:09 PM #124
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
No insight on DL's he just said at this point to get back to getting it strong...Yoga has been very helpful and I enjoy it so it makes it easier to do...I'm not really exploring advanced yoga...I'm just doing positions that I think will benefit my back, hips and legs...Its more a prehab/rehab thing more than its a yoga thing...
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-06-2017, 04:04 PM #125
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05-06-2017, 05:47 PM #126
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05-06-2017, 07:00 PM #127
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Great job on the deads/lower session Ron. It's good to see the lower work getting back into the program. Hopefully things continue to progress.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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05-06-2017, 07:16 PM #128
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Ramping back up and taking it slow...gives me time to get my form right and feel symmetrical during the move
Thanks Shawn
The hip circle I think it'll be a great warmup tool and rehab/prehab tool too
Thanks TM...still a bit tentative but trying to get some work in...."You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-07-2017, 06:17 PM #129
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
2017 Cycle 5 W1 D5
Upper Body
Morning weight: 195
Reps X Weight X Sets
PVC Rotations & Dislocations
RC Flies & Waves
Battle Rope Waves 40 Oscillations 40
Tri-set: V-bar Rows β Pin Press β Rear Lateral Raises
V-Bar Rows
6 X 70 X 1
6 X 80 X 1
6 X 90 X 5
Bench press WU's
15 X bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 135 X 1
Pin Press
3 X 165 X 3
3 X 145 X 1
6 X 145 X 1
Pin Press 3 X 165 Set 3
Rear Lateral Raises
12 X 15 X 1
10 X 20 X 1
8 X 30 X 5
Triset: Pull Ups - Incline BP β Side Laterals
Pull Ups
4 X BW X 3
Incline BP
4 X 135 X 3
Incline BP 6 X 135 Set 3
Side Lateral Raises
8 X 30 X 3
Triset: DB Lying Triceps Ext β EZ Curls β Battle Rope
DB Lying Triceps Ext
8 X 30 X 3
EZ Curls
8 X 62.5 X 3
Battle Rope
Waves 35
Oscillations 35
Power Slams 10
Hip Circle Lateral Walks
10 steps each direction X HC X 2
Pin press day and I did a reset to get clean reps and to test leg drive today....seems rows bother my leg more than bench press...just supporting the weigh for the V-Bar Rows I could feel the strain on that joint...Overall my leg is much better...just stay on the path...Pin presses went OK did 3 sets of 3 with 165 then dropped down to 145 and did a set of 3 then a set of 6 just to get some extra reps. Trisets with everything really gets the sweat going...
Incline BP I wanted to get back the big boy plates and did a few sets of 4 ...finished off with some arm primping and battle rope to get a few sets of conditioning in. The trisets are becoming easier to handle and I like to keep moving. I'll keep this practice going for a while and hopefully I'll see some gainz
Unilateral leg work tomorrow with good mornings and some sled work...I might do a couple sets of squats just to groove the move"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-08-2017, 06:27 AM #130
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Good looking workout yesterday Ron. Strong sets. Glad to hear that your leg is feeling good.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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05-08-2017, 07:48 AM #131
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-08-2017, 10:09 AM #132
Good workout Ron. It doesn't surprise me that the rows bother your leg. To get set up and stay tight on rows you have to really lock it down and press your foot into the ground. Lots of torque there.
Great job on those inclines with the big plates again. Those DB raises weights are really looking strong Ron!
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05-08-2017, 04:49 PM #133
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-08-2017, 04:50 PM #134
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
2017 Cycle 5 W1 D6
Unilateral and Bilateral leg day
Morning weight: 195.6
Reps X Weights X Sets
Triset: Hip Circle β SL Back Ext β Walking Lunges
Hip Circle Lateral Walk
15 Steps X HC X 3
SL Back Ext
10 X BW X 3
Walking Lunges
10Steps X 20 X 3
Triset: SL RDL β SL Leg Press β Leg Curls
SL RDL
8 X 30 X 3
SL Leg Press
6 X 100 X 1
6 X 105 X 1
6 X 110 X 1
Leg Curls(Bow Flex Weight)
12 X 100 X 1
12 X 110 X 1
10 X 120 X 1
Cycle 30 seconds rest between exercises: Good Mornings β Front Squats β Sled
Good Mornings
10 X Bar X 1
10 X 115 X 3
Front Squats
3 X 115 X 3
Sled
20 yards X Sled + 120 X 3
Finsher
Leg Ext(Left leg only)
12 X 120 X 3
This is more of a rehab day and a day to work both unilateral and bilateral leg work.
Some good signs are that when I front squat my left leg no longer rotates outward but stays in line with my right leg and before all of this it would rotate outward on the bottom of my front squats...I do believe this is a big improvement in the impingement I have/had...It makes me feel like the work I've been doing is showing up in natural movement patterns now.
The trisets were hard with leg work but got through most of them....had to go to a cycle at the end there was no way I was going to triset the last 3 moves but I did keep rest periods to 30 second then 1 minute after the cycle...so I still got a lot of work in. Finished off with just a few extra sets targeting my left quad...
I might start week 2 tomorrow as my Wednesday is going to be busy or I might take 2 days off then start week 2 on Thursday....I will get some rehab work in both days if I take them off from my regular work"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-08-2017, 04:55 PM #135
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05-08-2017, 05:34 PM #136
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05-08-2017, 06:02 PM #137
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
And the lower body just keeps on trucking! Nice job! 30 seconds rest is not a lot, so I'm sure you must have been sweating on those sets. Great job!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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05-09-2017, 02:32 AM #138
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05-09-2017, 07:57 AM #139
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
I really like how fast it gets me warmed up for leg work and when my hip bothers me if I do a couple sets it stops hurting...Hey??? how did you change the title of your journal??
Thanks Shawn...I need some good conditioning work...my body composition changed a lot during this last episode where I can't really work legs
This new pace shows me how out of shape I've gotten over the last couple months...not being able to even walk my dog...I was dripping sweat....
Thanks Shane ....The SL RDL's are tough but I'm getting better at them. I only count reps I don't lose my balance...They will be the center of my rehab work...I was really happy to not see my leg rotate out at the bottom of my front squats...I thought that showed some good changes...I've found some good youtube channels for both Physical Therapy and Yoga...the 2 together have made big changes the last few weeks
On another note I was able to off an old Hammond C3 Organ and 122 Leslie speaker I had when my band was touring.... so I picked up the Scout Reverse hyper by Westside....its a portable model that can fold up and be stored against the wall when not used...but I also have some extra room in my garage now that the Organ is gone so I'll have plenty of room for it now"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-12-2017, 03:02 PM #140
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
2017 Cycle 5 W2 D1
Upper body
Morning weight: 192.7
Reps X Weight X Sets
Warmups
PVC Rotations & Dislocations
30 total
RC Flies & Waves
30 total
Battle Rope
Waves 40
Oscillations 40
Triset 1: Yates Rows β Bench Press β Rear Lateral Raises
Yates Rows
10 X Bar X 1
6 X 95 X 1
6 X 115 X 1
6 X 125 X 6
Bench Press
WU's
10 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 135 X 1
Work Sets
6 X 160 X 3
5 X 160 X 1
6 X 160 Set 2 of 4
5 X 160 Set 4 of 4
Rear Lateral Raises
8 X 30 X 3
Triset 2: Pullovers β Incline BP - Side Lateral Raises
Pullovers
12 X 60 X 3
Incline BP
4 X 125 X 1
4 X 115 X 2
Side lateral raises
8 X 30 X 3
Triset 3: Paused Skull Crushers - DB Curls β Battle Rope
Paused Skull Crushers
8 X 67.5 X 1
DB Curls
8 X 30 X 3
Battle Rope
Waves 35
Oscillations 25
Power Slams 10
Week 2 and back to regular BP. My hip is better and no reason not to use leg drive now that it can be in the mix. Trisets again Yates rows then BP and rear laterals...90 seconds rest and repeat...was only able to get 5 reps with 160 on set 4...
Pullovers β Incline and Side laterals for triset 2...Incline BP is taking a beating in this WO...both bench and pullovers are taking quite a bit out of me...I'll work it and see if I can get some movement back on Inclines...
Triset 3 for arms and conditioning work...skull crushers DB curls battle rope.
This WO went a little slow today wasn't fast on setups between exercises so I burned a few extra minutes taking my time...
Legs tomorrow
My Scout reverse Hyper is scheduled for Monday delivery by the big brown truck...can't wait to set it up and get going on it"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-13-2017, 05:18 AM #141
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05-13-2017, 06:11 PM #142
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-13-2017, 06:27 PM #143
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05-13-2017, 06:35 PM #144
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Great looking upper day yesterday Ron. Strong work on all of it. I'm glad to hear that your hip is all better. That has to be a good feeling.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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05-13-2017, 08:45 PM #145
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05-14-2017, 07:14 AM #146
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
RH should be here tomorrow according the the Big Brown Truck site....
Pullovers I'm surprised how much they take out of my chest for Inclines...I've had to drop like 30 - 40 lbs and I still can't get but a few reps after pullovers...I'm thinking they might not be a good pairing but I'll ride it for a while. How does Rippetoe do Triceps ext...I pause mine....
Thanks TM...my hip is better but still complains a bit the day after I do rows and I've really backed off of the weight on those...and it bitches after leg day a bit too but nowhere like it was...
Thanks Shawn...Yeah back to my poverty Bench work...."You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-14-2017, 01:10 PM #147
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
2017 Cycle 5 W2 D2
Lower Body
Morning weight: 192
Reps X Weights X Sets
Warm ups
Triset: HC β Step ups β SL RDL
Hip Circle Lateral Walks
10 steps X HC X 3
Step Ups (12β Box)
6 X 20 X 3
SL RDL
8 X NW X 1
8 X 115 X 1
8 X 20 X 1
Triset Back Ext β Pause Squats β SL RDL
Back Ext
10 X BW X 3
Pause Squats
WU's
3 X 95 X 1
3 X 115 X 1
3 X 135 X 1
Work Sets
6 X 45 X 3
Pause squat 6 X 145 Set 3
SL RDL
8 X 30 X 3
Cycle: RDL β Leg Press β Sled Push/Pull
RDL
6 X 145 X 3
Leg Press(Feet high and close)
8 X 190 X 3
Sled
20yards X sled + 110 X 3
Sled 20yards X Sled + 110
Pause squat day today and I'm slowly bumping the weight up 10 per session and I'm going to try and keep my RDL weight close to my pause squat weight. Right now they are the same due to all the resets for rehab.
Hip circles feel real good and get my hips ready. I've noticed that my depth is more even then it use to be. So that's progress and I'm just trying hard to think evenly between my legs.
Some size is starting to come back a little but it is again quite a bit smaller again than my right.
Triset for the first 2 rounds but then went to a cycle for RDL's leg press and sled work."You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-14-2017, 05:13 PM #148
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Good looking workout today Ron. The paused squats look good and loved watching the sled video. That's great that the hip circles are helping you get more depth on squats. Sounds like a keeper to me. Great job today!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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05-15-2017, 03:14 AM #149
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05-15-2017, 04:00 AM #150
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