FLEX's Double T Log - Overtraining using GlutaCene

[fitnessman]

Why wait for Christmas?

That's what I'm saying! I will be there this Friday!

[-=FLEX=-]

Well, it hurts me to have to post this so soon in this log, but squats kicked my ass this morning. Sorry, but it's true. And that's one thing you can count on in this log is the absolute 100% truth, no matter what.

I've had some issues with my right hip lately, stemming from a childhood condition, but the ironic thing is that today my hip felt better than it has in weeks. Last week I was in a lot of pain and still cranked out a great squat day, while today I felt very little pain, but struggled.

My flexibility and confidence just weren't there; I felt as though I was fighting the weight instead of working with it. How very odd. I still got up to a repsectable weight, but there were a LOT of single rep sets; I just couldn't get in the groove. I also didn't quite go to my usual ATG depth with my trademark powerpause. However, all sets were past parallel; just not up to my usual standard.

Now that being said, I had my Glutacene during my squat session, finishing it up just before my last set of squats, and I felt a lot more energized and ready to roll after the squats. Usually I am beat and limp through some leg extensions and calves, but today I increased the weight on my leg extensions and did 8 gruelling sets no problem. I could have even done a few lighter higher reps sets afterwards if I had time.

I then finished up with some heavy calf raises (whole stack).

So the squats were not stellar, but it's nice to know that even on an "off" day I can still crank out a couple of singles with 4 plates/side and good form, and I made a huge leap forward on the leg extensions. Happy about that.

Details:

Squats

Bar x 12
Bar x 10
135 x 6
185 x 6
225 x 6
275 x 3
315 x 1
315 x 1
335 x 1

365 x 1
385 x 1
405 x 1
405 x 1
385 x 1
365 x 1

Leg Extensions

235 x 6
235 x 6
235 x 6
235 x 6
235 x 6
235 x 6
235 x 6
235 x 6

Standing Calf Raises

400 x 10
400 x 10
400 x 10
400 x 10
400 x 10
400 x 10

Tomorrow is my scheduled shoulder day, and while there is significant improvement in my shoulder, I am going to do some hamstring isolation work, some traps, and maybe some lateral shoulder movements instead of a full-blown shoulder workout.

Happy Tuesday.

-=FLEX=-

[rpaul11]

I was gonna ask why no direct ham work but I see why now

Anytime I see a 4 on squat numbers I am impressed.


Great work

[LisaSkinnoble]

Now that being said, I had my Glutacene during my squat session, finishing it up just before my last set of squats, and I felt a lot more energized and ready to roll after the squats. Usually I am beat and limp through some leg extensions and calves, but today I increased the weight on my leg extensions and did 8 gruelling sets no problem. I could have even done a few lighter higher reps sets afterwards if I had time.

I then finished up with some heavy calf raises (whole stack).

-=FLEX=-

That's fantastic to feel energized after squats - especially after the volume and weight you do! How terrific!

[djflex]

op, just curious what your approx rest time is betwen squats sets as you do alot of singles....



also glad to hear the positive comments on the product, have been considering a intra w/o drink , esp one like this that is stimulant free....

[-=FLEX=-]

I was gonna ask why no direct ham work but I see why now

Anytime I see a 4 on squat numbers I am impressed.


Great work

So will it impress ya if I squat 140 next week? There's a 4 in there.

But seriously. Thanks. And I did hit the hams this morning. HARD. Will post up soon.

op, just curious what your approx rest time is betwen squats sets as you do alot of singles....



also glad to hear the positive comments on the product, have been considering a intra w/o drink , esp one like this that is stimulant free....

Except for warmups I probably rest a good 3-4 minutes between working sets of squats.

And as far as the Glutacene goes, after 3 workouts I can say that I definitely notice a difference in energy and stamina throughout. Tomorrow and Friday will be good tests as well. Tomorrow is back day, and I plan on going hard. Friday is deadlift and leg day; my hardest workout of the week.

-=FLEX=-

[Simpy]

Are you noticing a difference in recovery with the Glutacene?

[-=FLEX=-]

Are you noticing a difference in recovery with the Glutacene?

So far I feel pretty good despite the work I've done this week. Quads were sore last night, but feel better today.

Tomorrow is Back Day #2, and Friday is Leg Day #2, so that will be a pretty darn good indicator.



-=FLEX=-

[-=FLEX=-]

As I threatened yesterday, no shoulder work today (except rear delts). I instead assaulted my hams without mercy, then did some trap and rear delt work.

It was one of the most gruelling workouts on a no squat, no deadlift day that I have done in a long while, but I felt good and strong to the end.

I'll just let the numbers do the talking:

Prone Leg Curls

145 x 10
145 x 10

190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

Kneeling Single Leg Curls

80 x 8
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8

Straight Leg Deadlifts

(done on platform; bar to shoelaces)

135 x 12

225 x 8
225 x 8

275 x 6
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6

^^^ OK, that was brutal

Dumbbell Shrugs

100s x 10
100s x 10
100s x 10
100s x 10
100s x 10
100s x 10

Rear Delt (Reverse pec Deck)

125 x 12
125 x 12
125 x 12
125 x 12
125 x 12
125 x 12

-=FLEX=-

[StlBarbie]

WICKED looking SLDL!!!!
How are those leggies feeling today?

[Simpy]

WICKED looking SLDL!!!!
How are those leggies feeling today?

No flippin' joke. I wouldn't be able to touch my toes for a week after that.

[-=FLEX=-]

WICKED looking SLDL!!!!
How are those leggies feeling today?

No flippin' joke. I wouldn't be able to touch my toes for a week after that.

Actually my legs feel pretty darn good, whihc is a bonus because leg day # 2 is tomorrow: deadlifts and hack squats!

-=FLEX=-

[-=FLEX=-]

Since I've really been pushing my limits lately on back it's getting tough to make improvements on this workout, but I was happy to make a bit of progress today.

Pullups are a relatively new addition to my back workout, and due to my bodyweight they are tough and progress is slowwwwwwwwwww. I decided today to loosen up a bit on my form on the last two sets to see what I could do, and I squeezed out an extra rep on each of these sets. The first 6 sets I did very strict with a dead hang at the bottom and a squeeze and hold at the top, but the last two sets I did faster with a bit of body swinging, or "kipping" as I learned it's called this week.

Close grip pulldowns were tough, as was the first and last set of seated rows, but I added two sets of the latter, so that was good.

On the HS lat pulldowns I increased the weight by 20lbs and didn't give up any reps.

All I did for chest again was pec deck, but I increased the weight here too.


Close Grip Pulldowns

150 x 10
165 x 10
180 x 10

Pullups

BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

^^^ Done strict with a dead hang on every rep

BW x 5
BW x 5

^^^ Done without quite going to a full dead hang and with some body swinging

Close Grip Pulldowns

225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6

210 x 6
210 x 6

Seated Close Grip Cable Rows

270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6

HS Plate Loaded Pulldowns

135 per side x 10
135 per side x 10
135 per side x 10
135 per side x 10
135 per side x 10

Pec Deck

270 x 10
270 x 10
270 x 10
270 x 10
270 x 10

Even after all of this work I didn't feel drained and beat down at the end of my workout. In fact I felt energized. We shall see how tomorrow's epic deadlift day goes. Looking forward to it, actually.

-=FLEX=-

[StlBarbie]

Great job, Flex!!!!

I am looking forward to the epic details of dead day!!!

[-=FLEX=-]

I'm known for doing a high volume type of workout, hence the joke in the title of this thread. On finishing exercises I might do 4 sets, but most everything else I will do 6-8 sets, except for deads and squats which are almost ridiculous sometimes. You'll see what I mean as we get rolling here.

If you read this ^^^ in my opening post in this log and wondered what I was talking about, today's workout should provide a pretty clear explanation.



-------------------------------------




Went for my 5 x 3 @ 455 today (as a mid-way goal on my way to a 5 x 5 @ 455) and I fell short.

But not for lack of trying.

After maxing out at 5 plates for a single (although it was tougher than it should have been) I got my first triple at 455 and was happy. I thought I'd take a good long rest to ensure I was ready for my next triple, and I think that was a huge mistake because it was like my CNS went to sleep. Next set I struggled to get one rep.

Then I got a few more doubles. FUUUUUUuuuuuuuuuuuuuuuuuuuuuuuuu

I was pretty pissed off at myself. I was well on my way to repeating exactly what I did last week. I wasn't having any of that. I was determined to make progress. I dug deep. 4 reps, then another triple, and then sadly I failed on the 3rd rep of my last set.

So that's 19 reps over 8 sets for the day at 455.

I was glad I didn't allow myself to repeat last week's workout, but I still felt the need for some retribution for not making my 5 x 3, so I forced myself to do 6 reps at 405 before moving on to hack slides.

Hack slides were pretty much a carbon copy of last week, which was fine with me, because:

a) I've made some serious progress on these lately, so holding the course is not too bad

and

b) Given my hip issues lately I was just happy to be able to do them let alone to go heavy; usually I carry all my plates from the the deadlift bar to the hack slide machine when I am done deads, but today I was so unsure about even being able to do hacks I only carried them over 2 at a time as I progressed.

That's all I got done today as I ran out of time. I will do some calf work tomorrow with my gurly arm isolation day.

Details:


Teh d34dZ

No belt

135 x 12
225 x 10
275 x 6
315 x 6
365 x 3
405 x 3
455 x 1
475 x 1

With Belt

495 x 1

455 x 3
455 x 1 (wtf?)
455 x 2
455 x 2
455 x 2
455 x 4 (f'k yeah!)
455 x 3
455 x 2 (failed on 3rd about 3/4)

405 x 6 <---

Hack Squats

90 x 6
180 x 6
270 x 6
360 x 6

450 x 5
450 x 5
450 x 5
450 x 5

Out of time.

Oh, and as a side note my lower back felt great throughout the d34dz; SLDL FTW!

Happy Friday

-=FLEX=-

[LisaSkinnoble]

Thatsalotta deadliftin'! You had the gym floor shaking all morning.

[-=FLEX=-]

Thatsalotta deadliftin'! You had the gym floor shaking all morning.

LULZ.

I liked the look on your face when you saw me do the 455 x 4. Made my day.

Although someone made a comment to me in the locker room today about the noise I was making today. It was good-natured, but I gotta wonder how many people think I'm an attention seeking jackass...???

Wait...I just realized I don't care.





-=FLEX=-

[rpaul11]

I gotta wonder how many people think I'm an attention seeking jackass...???
-

hmmmmmm

































thats some good deadlifting today...

[-=FLEX=-]

thats some good deadlifting today...

Thanks Rich.

-=FLEX=-

[djflex]

good lifts op, anyways just for fun decided to try some of this and ordered a tub o wild berry this morning...

[-=FLEX=-]

good lifts op, anyways just for fun decided to try some of this and ordered a tub o wild berry this morning...

Cool

And thanks for the compliment.

Swapping my summer/winter wheels on the beast this morning, then we'll be hitting the gm for biceps/triceps/calves.



-=FLEX=-

[-=FLEX=-]

Well after transforming the Charger from bling to badass we cruised over to the gym with snowtire screeching goodness.



I think my mini hibernation last night was just the ticket, because I was a freaking beast today. Had some major elbow pain, but I was able to overcome. No close grip bench press today, though. I had it in my head that I would try it and see how my shoulder felt, but every single bench and olympic bar was in use when we got there, so I took that as a sign from the Iron Lords, and went right the overhead press machine.

Everything went well today. No complaints. Increased some weights here and some reps there, and left the gym feeling damn good. Wore a tank top and turned a few heads too. feelsgoodman.jpg

That's enough post mortem, I guess; here's the digits:

Atlantis Overhead Tricep Press

195 x 12
210 x 10
225 x 8
240 x 8

255 x 6
255 x 6
255 x 6
255 x 6
255 x 6
255 x 6

^^^

E-Z-Bar Curls

70 x 6
70 x 8

^^^ Testing the waters (ouch, but OK, let's go)

100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6

^^^

Dumbbell Hammer Curls

(Scott Style - Reverse Preacher Bench)

30 x 6
30 x 6

40 x 6
40 x 6
40 x 6
40 x 6
40 x 6
40 x 6
40 x 6

Tricep Pressdowns (Close Grip)

150 x 12

165 x 8
165 x 8
165 x 8
165 x 8

165 x 6
165 x 6

150 x 8
150 x 8

Reverse Wide Grip Pressdowns

120 x 10
120 x 10
120 x 10
120 x 10

Cable Curls

45 x 10
60 x 6
60 x 6
55 x 8
55 x 8
45 x 10

Standing Calf Raises

400 x 10
400 x 10
400 x 10
400 x 10
400 x 10
400 x 10

Damn, when I type that all out it looks even better than it felt.

Happy Saturday, kids.

-=FLEX=-

[Simpy]

Noice! You know, I've never done Hammers on the preacher bench. I might have to give that a try.

[tmonkey]

I gotta wonder how many people think I'm an attention seeking jackass...???

Wait...I just realized I don't care.





-=FLEX=-

hmmmmmm

you care, you care
J/A


no i meant J/K (or did i)

[-=FLEX=-]

Noice! You know, I've never done Hammers on the preacher bench. I might have to give that a try.

I do all my exercises very strict, so my form and weight are not much different when I use the preacher bench, but it does keep one honest.

-=FLEX=-

[-=FLEX=-]

No training today.



S L A C K E R M O D E = "ON"

Just got out of bed. LMAO.

Slept late, then watched a movie in bed with Lisa and had hot italian sammiches (veal and meatball).

Wow, what a morning.

Have to hit costco later for some chicken, steaks and protein powder.

Other than that I plan on doing the square root of zip today.

Happy Sunday

-=FLEX=-

[Simpy]

Lazy Flex is lazy.

Enjoy the rest of your Saturday.

[-=FLEX=-]

Lazy Flex is lazy.

Enjoy the rest of your Saturday.

It's Sunday.

-=FLEX=-

[-=FLEX=-]

-=FLEX=-

[-=FLEX=-]

Had a great weekend with my gurl and not a bad start to the week with this morning's training.

Just killed it on the Hammer Strength rows today, but the t-bar rows were rough, and I had to back off a bit on the pulldowns too. I had actually planned on increasing the weight on the t-bar today, but that didn't happen. Both elbows were really squawking this morning. Too much work on my gurly arm day, I guess.

Overall happy with my workout though. Just for a change of pace I did lots of volume.


Hammer Strength Plate Loaded Iso-Lateral Low Row

45 per side x 15
90 per side x 12
135 per side x 10
180 per side x 8

215 per side x 6
215 per side x 6
215 per side x 6
215 per side x 6
215 per side x 6
215 per side x 6



180 per side x 10
180 per side x 10




Super Wide Grip T-Bar Rows

135 x 10

180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

Close Grip Pulldowns

195 x 6
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6

195 x 8
195 x 8

^^^ Dug a little deeper on those last two sets.

Cybex Lat Pulldowns (Single Arm)

110 x 10
110 x 10
110 x 10
110 x 10

Pec Deck

270 x 10
270 x 10
270 x 10
270 x 10

Looking very forward to my evening. Lisa has a good plan for the nite.

I'll try not to say anything stupid, as I am apt to do, so that it comes to fruition.

Happy Monday, journal people.

-=FLEX=-