Yea, so umm..... Chaz made a journal

[chazzy1864]

lol, nice - good for you to circle back around to it. Also, I don't know what a ab crunch machine is, but 185x12 sounds like a whole lot for that.

It is the 2nd high weight on the stack. I have been deloading the weight between reps now (really makes it tougher and burn more) and trying to get a squeeze at the top. But they are tough, so I don't have to worry about rotating it around in the order just yet.

[-Lucifer]

Spineshank - Asthmatic
--- Beginning of the End, Violent Mood Swings, Self-Destructive Pattern, Tear Me Down, Stillborn, Falls Apart, Fallback

Slipknot - Wait and Bleed, Liberate, Sulfur, Psychosocial, Spit it out

Not quite the same but I like Rev Theory - Light it Up


I'll see if i can think of more.

These will do for now. Mucho gracias.

[12ccopeland]

Lol'd at the ab machine comment hahahah

[chazzy1864]

Thursday, January 31st
Workout: Chest/Back
Duration: 55 minutes
weight: 191.4


DB Incline Bench / Wide Grip Pull ups
50 x 10 / Scap retractions
60 x 8 / 8x Neutral Grip
70 x 6 / 8x Chin ups
80 x 7 / BW x 14
80 x 7 / BW x 14
80 x 7 / BW x 12
Notes:
-Wasn't the fixed angle incline bench I usually use. So it was either use a angle that is like 7% higher or like 3-5% lower. Meh.


Flat Smith-Guillotine Press (PWO) / T-Bar Row (PWO)
120 x 8 / 155 x 8
120 x 8 / 155 x 8
120 x 7 / 155 x 8
Notes:
-Excellent sets.


Conventional Chest Dips / Hammer Grip Chins
BW x 15 / BW x 11
BW x 13 / BW x 10
BW x 13 / BW x 8
Notes:
-Contraction was excellent with these. Numbers weren't as good on the chins, but oh well.


HS Low Row / Lean-forward Lateral raises
108 x 12 / 20 x 12
108 x 12 / 20 x 12
108 x 12 / 15 x 15
Notes:
-People were occupying the pec decks, nearly cut out this superset all together. Decided to still do the rows and add in lateral raises, because... can't ever have enough lateral delt work.



Overall Notes:
Overall, pretty good day. Wasn't anything special, but the workout was solid. Now I need to start chowing down some food, since I slept the entire morning off and still haven't ate yet.

[moshvr]

Yep ... good session man

[-Lucifer]

'191.4'

Me gusta. After eating, I bet you'll weigh at least two lbs more, so your real weight is 193.4.

[chazzy1864]

'191.4'

Me gusta. After eating, I bet you'll weigh at least two lbs more, so your real weight is 193.4.

Yeah, I've noticed that my weight isn't coming on very fast, but nearly every workout, when I quote my previous week's session (to update and post) my weight has been increased from that point. So even if say Today was 191.4 but Tuesday was 191.8 (it wasn't), the previous week's thursday was 190.6 and the previous tuesday was 190.8, or something like that.

So perhaps this is a nice slow bulk. Who knows. I know I don't pay attention enough.

[12ccopeland]

Nice sesh chaz

[Woody-5]

Nice reps with the 80s on the incline

Now that you've got the slow bulk happening, are you gonna take another run at a 500 pull?

[chazzy1864]

Yep ... good session man

Nice sesh chaz

Thanks. Def felt good overall.

Nice reps with the 80s on the incline

Now that you've got the slow bulk happening, are you gonna take another run at a 500 pull?

Perhaps. I'm sure I"m not against ever pulling 500 in the future. But I have no clue what scheme I'll devise to take a run at it. I'm doing a bit more volume on my deads right now. Seeing if I can't work on getting some more meat on my back and traps. I have a good feeling my traps are a definite weak point in my lift and I can't be bothered to do direct work for them. As I jsut recently incorporated the higher volume of deads, I've had some solid upper back and traps doms following. Maybe if I go with teh current scheme I have in my head, by the time I get to 495 I will have a good enough back to finally get that assh0le weight up!

[-Lucifer]

Travis Ortmayer routine. Run it.

[chazzy1864]

Travis Ortmayer routine. Run it.

I've debated.

[chazzy1864]

Friday, February 1st
Workout: Legs
Duration: 50 minutes
Weight: 192.2


High Bar Squat
135 x 6
185 x 5
225 x 3
265 x 1
300 x 2
300 x 2
270 x 4
270 x 4
270 x 4
270 x 3
175 x 8 / Rope Climb
175 x 8 / Rope Climb
175 x 8 / Rope Climb
Notes:
-


Overall Notes:
I removed two of the 8-rep sets at the end. I bumped my work sets by 5lbs each as I planned. They were tough. They weren't the prettiest reps, nor the ugliest. I still always have issues with my hip (not pain, just flexibility - sort of - in general). But I get the reps done, it does make it so my body wants to good morning the weight even more. I actually meant to film this workout, but.... I left my camera in my work bag in the car.

I could've got the 4th rep on the last work set, I had the strength but I did not have the will. Barely wanted to do the last sets & rope climbs.


Lesser known song by Tech:

[-Lucifer]

What do you do to stretch out your hips?

[12ccopeland]

Uncomfortable hips; Iknowthatfeel. Good job nonetheless chazman.

[chazzy1864]

What do you do to stretch out your hips?

Pre-workout I do 3 rounds of the following:

Lateral leg swings (6-8 per leg)
Then a hamstring stretch leaning back, then walk myself forward to stretch the calves more (I hold each position 10-15 seconds and stay leaned over for 45-60 seconds total)
Then I get down with one foot in front to stretch my groin muscles
Then stand up and do some front leg swings/punter kicks for 6-8 reps each leg)
I'll do 3 very wide squats with 135lbs to open my hips up
Adduction machine with 10-15 reps

That is my circuit and as I said, I do it three times. My left leg and hip are tighter than my right. It has been for over a decade. I don't have a problem with low back rounding anymore. I don't think I have an issue with calf flexibility. But the discomfort i was referring to, is on the front of my right leg. like in the middle of my thigh at the top of it (near the joint I guess).

Not sure what causes it. It doesn't hurt, but you can tell it impedes. Down in the hole, I notice my weight often shifts off to the left to compensate for it.

[-Lucifer]

Here, I'll post my stretching routine. I used to be extremely inflexible, and this routine helped me immensely.

Start by doing joint rotations. Rotate every joint for 20 reps clockwise and then counter-clockwise. I'm sure you'll figure this out.

Next, do hula-hops/hip circles (same reps as above). Then, raise your knee up so your thigh is parallel to the floor and your lower leg is pointing down, and do rotations for 10-15 reps. Do 20 if you can/want to.

Then do wide squats. Slowly widen your stance, till you're doing ultra-wide sumo squats. This should be more than enough to open up the hips.


EDIT
Okay, you do pretty much what I do, lol. Didn't include the leg swings I do because I didn't think you'd need them. I do 10 reps of front, side and rear straight-legged swings.

[chazzy1864]

I def need the leg swings for the left side of my hips. The issue there is the tendon that runs along the outer edge of my hips, it is very tight (had x-rays done my senior year in high school, I ended up dropping out of cross country due to the pain it caused me - didn't know stretching and stuff would help ).

I'll work on incorporating the joint rotations, see if it helps the right leg said.

[-Lucifer]

I'll work on incorporating the joint rotations, see if it helps the right leg said.

The rotations are key. Don't think you have to be 90 years old to do them.

Also do this one:

[chazzy1864]

Also do this one:

[img]http://images.emedicinehealth.com/images/healthwise/medical/hw/hwkb17_076.jpg[img]

I do. The hip-opening exercises do nothing for the issue with my right leg/hip/joint.

[chazzy1864]

Saturday, February 2nd
Workout: Others-lite
Duration: 40 minutes
Weight: 192.6


HS Shoulder Press Machine (PWO)
50 x 15
90 x 12
110 x 8
140 x 8
140 x 7
140 x 7
Notes:
-


Smith BtB Upright row (PWO) / Floor Skulls
80 x 15 / 65 x 10
80 x 15 / 65 x 10
80 x 15 / 65 x 10
Notes:
-Excellent sets here. Contraction was phenomenal.
-


Smith Upright Row (PWO) / DB Hammer Curls
80 x 15 / 40 x 8
80 x 13 / 40 x 7
80 x 13 / 40 x 7
Notes:
-Pump was ridonk at this point. Went pee between the 2nd and 3rd sets. If I didn't have that longer break, I would've lsot another rep or two on the subsequent sets.


Supinating Front Raise / Lean-Away Lateral Raise
20 x 10 / 15 x 18
20 x 10 / 15 x 15
20 x 10 / 15 x 12
Notes:
-Fronts were meh. Laterals were great.


Overall Notes:
Randomly decided to hit the gym. Mixed up my saturday workout from usual. Ditched the ab work and threw in the floor skulls and hammer curls. This workout was nice. It was faster than usual I think, but that is due to me forgetting my headphones, so I didn't have my mp3 player to track my rest times.

Post workout:



Just heard this song the other day, I like it:

[-Lucifer]

too white/10

Get a tan.

[12ccopeland]

Sweet thanks for the fap material.

[Woody-5]

Side delts looking joocy

[chazzy1864]

too white/10

Get a tan.

Can't over here unless I go to a tanning salon, which I'm too lazy to do. When I was back home in Florida I was the most tan from that two weeks that I had been in the last year and a half. That was from tailgating and going to a football game one Sunday (mostly). Unfortunately that left me with a farmer's tan.

Sweet thanks for the fap material.

lawlz, you aer welcome.

Side delts looking joocy

One of my few strong points on my physique. So I keep hitting them to further the imbalance.

[-Lucifer]

These days, I am very strict about my rest intervals. I keep looking at the clock after and before every set. That way, I can track my progress very easily.

[chazzy1864]

These days, I am very strict about my rest intervals. I keep looking at the clock after and before every set. That way, I can track my progress very easily.

I pass by the only clock when i go get water, but there is no second hand on it.

So I just usually make sure to walk and go get a drink of water between every set so I can get a decent amount of rest at the minimum.

[moshvr]

Song is pretty sweet.

Shoulders are looking good brah. Since lifting is for *******s, please tell me your secrets!!

[chazzy1864]

Song is pretty sweet.

Shoulders are looking good brah. Since lifting is for *******s, please tell me your secrets!!

I'm a big ol' faigle.

[-Lucifer]

Grabbed all those tracks you recommended, except for a few Spineshank ones that I couldn't find. I'm happy to say they were decent.