All aboard the InTrain!!!!!!!!!!!!!!!!!!!!!!

[donoh]

Dam you're strong. Puts me to shame!!!

[icetrauma]

Dam you're strong. Puts me to shame!!!

Like I stated earlier, I have not lifted that heavy, esp. 365, in yrs. For some reason, prob. due to the Methadrol, I felt really strong this am and the fellow gym rat I trust to spot me was their. So, I said lets get it on! Felt good to lift heavy again. Thanks bro! I tell everyone who will listen, its not how much you lift but what you look like. Only people you are impressing by lifting heavy weight are the douches at the gym!

[donoh]

Like I stated earlier, I have not lifted that heavy, esp. 365, in yrs. For some reason, prob. due to the Methadrol, I felt really strong this am and the fellow gym rat I trust to spot me was their. So, I said lets get it on! Felt good to lift heavy again. Thanks bro! I tell everyone who will listen, its not how much you lift but what you look like. Only people you are impressing by lifting heavy weight are the douches at the gym!

I understand what you mean, but in other ways it lets you gauge progress. I'm still looking to rep 225 for more than 3 reps, but then again, I don't Flat Bench often. Its all relative to your goals I suppose. I like the thought of Power Building, as in mixing body building and power lifting. Gotta love getting some heavy ass weight up!

[leeh23]

wow great workout and damn like donoh said u put my bench to shame lol

[icetrauma]

Today was back day. I am still having twinges in my low back from leg day earlier this wk. Here is how it went.

Warm up
10 min treadmill
lat pulldowns 2x15x75
rack pulls 2x15x135

working sets

Rack pulls - this is the first time for me to do these. Donoh inspired me to do these, thanks broski.
1x10x225
1x8x315
2x5x405
Hoping the low back will heal up fast so I can up the weight on the final set. I could real feel the lumbar muscles working. Good exercise. I will add this into my rotation.

Hammer strength bb rows weight is per side
1x10x95,140,165,165

Med grip lat pull downs

[leeh23]

damn nice pulls! Hope your back gets better soon.

[5Six]

Rack pulls are def great. Where is the bar placement for 'em?

[icetrauma]

Rack pulls are def great. Where is the bar placement for 'em?

Barely below knee level. 90% of the lift is done with the back.

I finished off the workout with FST-7 pull overs on lat bar.
6x10x75
1x10x60

How come when I do these my tri's burn out before the back?

[icetrauma]

This workout was less than steller. Had to cut it off 1/2 way through due to increased r shoulder pain. It started after the heavy bench press 2 days ago. They have not been under that much stress in many seasons. Here is how todays workout went.

Warm up
10 min treadmill
db overhead press 1x15x35,40

working sets
db overhead press
1x10x60,65,70
1x5x75 - I believed I pushed it a little past the good point with this last set. I increased the weight on the final 3 sets.

db front raises
1x10x30,35,35

db lat raises
1x10x27.5
This is were I had to stop. Shoulders were so pumped even 1/2 ROM was extremely difficult to obtain. Pain in right shoulder was burning with intermittant sharp twinges.

Hit the elliptical runner for 20 minutes of hills. The low back pumps/discomfort really kicked in from minutes 10-20. Followed by 15 minutes of a full body stretch. Finished of with cont. to stretch in the sauna for an additional 10 minutes.

Tomorrow will be a cardio only day along with cont. of deep extensive stretching.

[5Six]

Another person doing FST-7? How is it going for you so far. Sorry if I asked you this already

Def hope the shoulder issues turns into nothing major

[icetrauma]

Another person doing FST-7? How is it going for you so far. Sorry if I asked you this already

Def hope the shoulder issues turns into nothing major

I have really been enjoying it. The pumps and over all fullness are alot better then exptected. The doms I get from this are deeper and slightly more intense. People at work are telling me I look bigger.

The shoulder is a bummer. I had to do shoulder rehab for 4 months last yr for a right shoulder impingement. So, descretion is the better part of valor. I would rather stop 1/2 way through then risk another rehab.

[icetrauma]

Only had an hr. today so I hit some cardio 40 minutes on the treadmill and did some rotator cuff work. I figured since my r shoulder has been tight and sore s/p the heavy bench and overhead presses this wk, it was time to hit the cuffs.

warm up - all work done on cables
abbduction/adduction
2x15x20

working sets
abbduction/adduction
2x10x30/2x10x40
2x10x40/2x10x50

This was followed by some really deep stretches involving the shoulder. Shoulder currently feels loose and not as sore. Also, I notice after the work was done my shoulders were pulled back more than usual and feeling more full.

I cannot stress the importance of proper shoulder care. Whether you are a powerlifter or bb'er proper shoulder care is of high importance.

The intrain is coming along nicely. The flavor is extremely refreshing. The colder the better. My endurance is picking up and recovery time is increasing. Cardio felt easier than usual.

[5Six]

I would rather stop 1/2 way through then risk another rehab.

Very wise move. And glad to see you're doing pre-hab and spreading the importance of proper shoulder care

[icetrauma]

Very wise move. And glad to see you're doing pre-hab and spreading the importance of proper shoulder care

I cannot stress this enough to lifters. 20-30 min. a wk can save you months of set backs!

[5Six]

I cannot stress this enough to lifters. 20-30 min. a wk can save you months of set backs!

Yep! Keep spreading the word, brudda

[icetrauma]

Been out the past couple of days. Had to take my wife to the ER yesterday for some kidney stones. This to shall past. She is improving and I hope her a speedy recovery. Should be back in the gym tomorrow. Low back is still giving me all kinds of hell!

[donoh]

Hope all is well with the fam man. Rest up and hit it hard tomorrow.

[bull.dogz]

Hope the wifey is doing better.

[icetrauma]

Hit arms today. The numbers cont. to climb on all my lifts.

warm up
straight bar push downs 2x20x40
straight bar curls and ez-bar curls 2x15x40

working sets
rope push downs
1x10x90,120,150

cable push downs single arm
1x10x50,70,70

reverse grip single arm push downs
1x10x30,40,50

bi's
db curls
1x10x30,40,45

machine preacher curls
1x10x100,120,150

db hammer curls
1x10x30,40,40

abs
crunches 3x15xbw

weighted crunches
1x15x110
2x10x150

Had a good pump working this am. Endurance is cont. to remain increased along with recovery time. Tomorrow will be light cardio with stretching.

[icetrauma]

Today was a cardio stretch day. Hit the treadmill for a light jaunt through the park for 35 minutes. Followed by a nice 10 min. stretch. Mostly lower body. Espec. the hamstrings. They are tight. Finished the day off with 15 minutes in the steam room. Felt good to walk it out today. The left knee was tight during cardio but after a good stretch it loosened up.

[donoh]

I'm so glad to be barely doing cardio

[icetrauma]

I'm so glad to be barely doing cardio

Same here but I am going to pick the pace up a bit.

[icetrauma]

For some reason the train did not taste the norm today. It was a little more minerally. So, I shook it up and we'll see how it does tomorrow. Todays workout and tomorrows will be the same. Cardio and deep stretches. I know not to eventfull but my body needs some extra stretching and cardio.

[icetrauma]

Did some light leg work this am with some kicked up cardio.

Warm up
leg ext 2x20x70
leg press 2x15x3pltes

working sets
leg press 6x20x4plates

Calf press on leg press
6x15x3 plates

Cardio was 30 min on treadmill incline 8 speed 3.5.

The lack of qualitiy sleep over the past 6 wks is really taking a toll on me. I wake up about 4-6times a night. If this trend cont. then I will see my PCP for a sleep study after PCT is finished.

Now on to the IntRain. After shaking it up the taste returned back to its yummy self. Cardio endurance was better than expected.

[icetrauma]

Gotta late start this am and only had 40 minutes to workout so I hit bi's and abs. Tomorrow will be shoulders, tri's and cardio.

warm up
straight bar curls 2x15x40

working sets
db curls
1x10x30,40,50

ez bar curls
1x10x70,80
1x8x90

machine preachers
1x10x70,90

abs
reverse crunches
3x15

windshield wipers on the floor
3x10

I am going to be starting a new split. I need to get in more cardio than usual. Let me know what you think

D1-chest, bi's cardio
D2-quads, calve and abs
D3-shoulders, tris cardio
D4-back and hamstrings
rest
repeat

The IntRain is doing its job. I pushed hard and fast through this am's session. Recovery is better than w/o IntRain.

[icetrauma]

Had a bad ass shoulder workout today. Started off slow with a little clicking to the right shoulder. Did some extra warm up exercises to get the circulation and temperature up.

Warm up
db overhead press 2x15x35
5lb front circles, back circles and lat. raises 2 sets of 10 each

working sets

seated db overhead press-weight went up on 3rd and 4th sets
1x10x60,70,75
1x8x80

face pulls
1x10x90,110,130

lat raises
1x10x30,35,35

Shoulders felt full tight. I was really surprised with the overhead presses. I guess the train is really starting to roll.

Cardio was 30 min. on the treadmill. Incline 8 speed 3.0f or 10 min. 3.4 for 5 min and the remainder 15 minutes at 3.5. One heck of a sweat was worked up.

So far, doms have slightly decreased. Still their but less noticable. Cardio endurance is up.

[icetrauma]

Power went out last pm so we took the kids to cici's for some pizza and games. Which leads me into my workout this am. 45 minutes of cardio. 35 minutes on treadmill. 5 min. incline 4 speed 3. 30 min at incline 8 and speed 3.5. Finished off with a 10 minute jaunt in the park on the elliptical runner. After stopping cardio stretched the wheels out for 5 minutes.

Good cardio session. Endurance was better than expected on the treadmill but not so well on the elliptical.

[cervasa1977]

Power went out last pm so we took the kids to cici's for some pizza and games. Which leads me into my workout this am. 45 minutes of cardio. 35 minutes on treadmill. 5 min. incline 4 speed 3. 30 min at incline 8 and speed 3.5. Finished off with a 10 minute jaunt in the park on the elliptical runner. After stopping cardio stretched the wheels out for 5 minutes.

Good cardio session. Endurance was better than expected on the treadmill but not so well on the elliptical.

HEY WELCOME TO CICI'S!!!!!!!!!!!!!!!!!!!


Nice cardio session I had pizza last night myself and man I am feeling it today need to head to the gym to run some of it off......but damn I love me some pizza

[icetrauma]

HEY WELCOME TO CICI'S!!!!!!!!!!!!!!!!!!!


Nice cardio session I had pizza last night myself and man I am feeling it today need to head to the gym to run some of it off......but damn I love me some pizza

My fav. part of CiCi's is the cinnamon rolls. After 12 pieces of pizza I hit 6 cinnamon rolls.

[icetrauma]

Felt really good this am. WF kicked in and I felt ready to do a leg workout since the earlier one was really bad. Warmed up as usual treadmill, leg ext and leg curls. Went to hack squats. Knocked out 2 light sets at 135 and 215. 15 and 10 reps. Went up to 315x10. No problem. Weight went up nice and smooth. Jumped upto 405. After the 2nd rep. I started to feel the strain in my low back again. And after 6th rep. I could tell it was getting worse so, I scrapped the leg workout. At this point I was really frustrated and pissed. I have not had a decent leg workout in at least 2 wks. I guess I am going to have to take it easy a little longer. Finished up the day with 30 min. on the treadmill for a total of 40 min on the treadmill today.