FLEX's Double T Log - Overtraining using GlutaCene

[Simpy]

It's Sunday.

-=FLEX=-

Which means today is Monday.

*sigh*

[-=FLEX=-]

*Today's workout bumped to new page*

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=-

[-=FLEX=-]

Which means today is Monday.

*sigh*

Monday's are good for Mr Flexy.

-=FLEX=-

[-=FLEX=-]

My right hip is still bothering me, which made squats a real chore today. I fared better than last week, though, but nowhere near my usual level of strength & volume.

Unlike last week, however, I was able to go back to my trademark form of full depth with a power pause at the bottom, so I was happy about that, and although the reps weren't there on the heavy stuff I did get a good clean 4 plate squat in. I figure if I can maintain a 4 plate squat through this, then I will be ready to blast forward when the hip issues go away.

Leg extensions were pretty good; I kept my increased weight from last week and added some reps on the last few sets. Prone leg curls were tough, but I did them, then finished up with some standing calf raises.

Overall not a bad workout, all things considered.

Squats

75 x 12
75 x 12
135 x 8
185 x 6
225 x 6
275 x 3
315 x 1
335 x 1

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

OK, that's enough.

Leg Extensions

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

235 x 8
235 x 8
235 x 8

Prone Leg Curls

145 x 10
145 x 10

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

Standing Calf Raises

400 x 8
400 x 10
400 x 10
400 x 10
400 x 10
400 x 10

Tomorrow is scheduled shoulder day. No idea as yet what I will be doing. We'll see how I feel in the morning.

-=FLEX=-

[LisaSkinnoble]

Your week is off to a great start - powerful Monday and Tuesday!

[-=FLEX=-]

Your week is off to a great start - powerful Monday and Tuesday!

Thanks baby.

-=FLEX=-

[StlBarbie]

Workout looks strong, Flex despite the hip barking at you!!!

Is this an old injury or just an aggravation?

[-=FLEX=-]

Workout looks strong, Flex despite the hip barking at you!!!

Thanks.

Is this an old injury or just an aggravation?

When I was a child I had Legg Perthes, which is a condition where the hip bone degenerates, and can become mishapen and/or fracture. In my case, both occurred. I wore a huge ugly leg brace contraption for two years and walked with crutches.

I could never (in fact still cannot) play any high impact sports; no running or jumping. Which pretty much eliminates all sports.

I get flare-ups of hip pain occasionally, and it's likely my hip is arthritic, as that is generally the prognosis for adults that had Perthes as children. The pain will go away on it's own, most likely; it usually does. Although it can linger for a few weeks to a couple of months...

-=FLEX=-

[-=FLEX=-]

I came up with the master plan for tomorrow.

Deadlifts, Traps, Rear Delts.

Hellyeah!

Then Friday instead of deads and hack slides I'll do a full leg workout starting off with the hacks.

I'm a genius.

-=FLEX=-

[Simpy]

Thanks.




When I was a child I had Legg Perthes, which is a condition where the hip bone degenerates, and can become mishapen and/or fracture. In my case, both occurred. I wore a huge ugly leg brace contraption for two years and walked with crutches.

I could never (in fact still cannot) play any high impact sports; no running or jumping. Which pretty much eliminates all sports.

I get flare-ups of hip pain occasionally, and it's likely my hip is arthritic, as that is generally the prognosis for adults that had Perthes as children. The pain will go away on it's own, most likely; it usually does. Although it can linger for a few weeks to a couple of months...

-=FLEX=-

I've never heard of this.

I'm a genius.

-=FLEX=-

lol.

[-=FLEX=-]

I've never heard of this.

Hey I didn't make it up yanno:

http://en.wikipedia.org/wiki/Legg%E2...rthes_syndrome

Although it is quite rare. Lucky me, eh?

-=FLEX=-

[-=FLEX=-]

Well, I decided to move deadlifts forward from Friday since my shoulder is still buggered up, and it may or may not have been a great idea; they totally kicked my ass today.

Started off well; all my warmup sets felt light until I got to 4 plates...but I still pulled 475 with no belt, and 5 plates without a whole lot of trouble.

Then I tried for 505. No dice. 10 lousy lbs more and it felt like the weight had doubled. I only got it a few inches off the ground.

Then I went back dow to 455 to try for my 5 x 3. Holy disappoint. Only 6 reps over the 5 sets. Then only 5 reps at 405 as my last set. Wow. Nowhere near what I did on Friday.

Not super happy, but whatever. I did my best.

Had some fun on the smith machine doing single arm shrugs for traps. I do these standing perpendicular to the bar, and I love the fact that I can look forward and keep an eye on my range of motion by watchhing the cyclinder move up on the uprights; I think way too many guys go too heavy on shrugs with little or no range of motion, and a whole lot of calf work involved. Jimmy don't do it like that.

Finished with some cable reverse flyes for the rear delts. Really digging these.

Whole upper back was pumped the hell up. Shirt felt super tight. Overall I was happy.

But given that I did squats yesterday, that might have been the issue. I'm going to give my current routine some thought, and see if I can leave some space in between deads and squats. Maybe move squats from Tuesday to Friday and keep deads on Wednesday. I dunno. Any input is appreciated.

Anywho..........

Teh d34dZ

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

505 x FAIL

455 x 1
455 x 1
455 x 2
455 x 1
455 x 1

Dayum............

405 x 5

Smith Machine Single Arm Shrugs

(I assume the bar is 45; might be a little more or a little less, but close enough. It's not counterweighted)

Bar x 15
95 x 12

115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

Reverse Cable Flye Rear Delts

15 x 15
15 x 15

25 x 10
25 x 10
25 x 10

30 x 10
30 x 10
30 x 10

That's it for today.........

-=FLEX=-

[StlBarbie]

Sounds like a rough dead day, Flex!

What is your all time PR for deads?

[-=FLEX=-]

Sounds like a rough dead day, Flex!

What is your all time PR for deads?

I never did deads when I was younger; only started them in April of this year, and I pulled 500 for 1 rep as my best max so far on October 1st.



-=FLEX=-

[-=FLEX=-]

I know it's turkey day for most of the people that follow this log, but our Thanksgiving was back in October, so business as usual today: up at 4:30am and hit the gym at 5:30.

Not a bad workout, but definitely some give and take.

My warmup sets of CGPDs were good, and pullups were not too bad; I even got 6 reps finally on my last set. Not bad for the fat guy.

Maintaining my 6x6 @ 225 on pulldowns after the pullups was tough, but I managed. Seated rows were even tougher, but again I managed to stay the course. But by the time I got to the HS lat pulldowns my elbows and forearms were screaming so I dropped the reps and only did 4 sets. Overall the back portion of the workout was a valiant effort.

For chest all I did was pec deck. Shoulder is not good. It was killing me yesterday afternoon at work for no particular reason.

That said I added one more plate and still did 6 sets of 10.

One plate away from the whole stack, but I think I will stick with this weight for a while so as not to risk further aggravation to my shoulder.

Details:

Close Grip Pulldowns

150 x 12
165 x 12
180 x 12

Pullups

BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 5
BW x 6 <----

Close Grip Pulldowns

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

210 x 6
195 x 8

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 6
135 per side x 6
135 per side x 6
135 per side x 6

^^^These were tough today...

Pec Deck

285 x 10
285 x 10
285 x 10
285 x 10
285 x 10
285 x 10

If anyone is reading this, have a great Thanksgiving.

-=FLEX=-

[rpaul11]

I know it's turkey day for most of the people that follow this log, but our Thanksgiving was back in October, so business as usual today: up at 4:30am and hit the gym at 5:30.

Not a bad workout, but definitely some give and take.

My warmup sets of CGPDs were good, and pullups were not too bad; I even got 6 reps finally on my last set. Not bad for the fat guy.

Maintaining my 6x6 @ 225 on pulldowns after the pullups was tough, but I managed. Seated rows were even tougher, but again I managed to stay the course. But by the time I got to the HS lat pulldowns my elbows and forearms were screaming so I dropped the reps and only did 4 sets. Overall the back portion of the workout was a valiant effort.

For chest all I did was pec deck. Shoulder is not good. It was killing me yesterday afternoon at work for no particular reason.

That said I added one more plate and still did 6 sets of 10.

One plate away from the whole stack, but I think I will stick with this weight for a while so as not to risk further aggravation to my shoulder.

Details:

Close Grip Pulldowns

150 x 12
165 x 12
180 x 12

Pullups

BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 5
BW x 6 <----

Close Grip Pulldowns

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

210 x 6
195 x 8

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 6
135 per side x 6
135 per side x 6
135 per side x 6

^^^These were tough today...

Pec Deck

285 x 10
285 x 10
285 x 10
285 x 10
285 x 10
285 x 10

If anyone is reading this, have a great Thanksgiving.

-=FLEX=-

gereat workout man.

Thanks for the Thanksgiving wishes. Have a great day!

[tmonkey]

nice workout

you at work today as well

<---very glad to be off

[-=FLEX=-]

gereat workout man.

Thanks for the Thanksgiving wishes. Have a great day!

Thansk Rich.

nice workout

you at work today as well

<---very glad to be off

Thanks m0nk3y m4n.

And yes; at the office. Quiet though, since I work for an American company. Head Office is closed. Getting lots done.



-=FLEX=-

[tmonkey]

time for update on taste, how well it mixes, basic opinion maybe? comare to previous product?

[LisaSkinnoble]

Considering you hardly get any sleep - and what you do get is interrupted - that stuff, coupled with your unending supply of grit and determination, has you working like an ox at the gym!

[-=FLEX=-]

time for update on taste, how well it mixes, basic opinion maybe? comare to previous product?

Taste is great. Once it's mixed, it's mixed. I like it.

I've never used anything during my workouts before, other than water and/or gatorade. I like this better, and I will definitely use again.

Considering you hardly get any sleep - and what you do get is interrupted - that stuff, coupled with your unending supply of grit and determination, has you working like an ox at the gym!

Well stop snoring and I'd get more sleep.

-=FLEX=-

[tmonkey]

Taste is great. Once it's mixed, it's mixed. I like it.

I've never used anything during my workouts before, other than water and/or gatorade. I like this better, and I will definitely use again.



-=FLEX=-

i thought you used xtend?

[-=FLEX=-]

While the rest of you S L A C K E R S were sleeping off your turkey hangovers, QUADZILLA was in your house, eatin' your leftovers.



Machine Hack Squats

(Plate Weight Only - No Idea What Sled Weighs)

Bare Sled x 15

90 x 6
180 x 6
270 x 6
320 x 6
360 x 6
410 x 6

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

Yeah; that's right. 30 reps at 450. Almost done...one more set, just for fun...

360 x 12

OK, done.

And just for clarity: SLED = BOTTOMED OUT. EVERY REP. EVERY SET.

Leg Extensions

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

220 x 8
220 x 7 (Failed on 8th)

205 x 7 (Failed on 8th)
205 x 7

OK, that was torture.

Prone Leg Curls

145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

Dayummmmm

Marginal Propensity to Fall Down the Stairs on way to locker room = PRETTY FREAKING CLOSE TO 1

I'm done here.

No time for claves; I'll hit them tomorrow.

Happy Friday, kids.

-=FLEX=-

[djflex]

Taste is great. Once it's mixed, it's mixed. I like it.

I've never used anything during my workouts before, other than water and/or gatorade. I like this better, and I will definitely use again.


-=FLEX=-

you using the full 3-4 scoops per serving ? or just one (i know kinda stupid question)

[StlBarbie]

BEASTLY Machine Hacks!!!!

I'd have to take Quadzilla out for messin' with my leftovers .....

[StlBarbie]

Happy Weekending Flex!!! )

Will you be training at all over the weekend?

[-=FLEX=-]

Happy Weekending Flex!!! )

Will you be training at all over the weekend?

Yep; hitting the gym for my "gurly" arm isolation day in a little while.



-=FLEX=-

[Simpy]

Curls!

[mab23]

in 5 stars and subbed

[-=FLEX=-]

Well, I always joke about my Saturday workouts being 'gurly' thanks to David (2nd_chance) but today it was almost true.

Bit of maintenance workout.

Tried some close grip bench press, and it wasn't really happening, so i bailed. Got a couple reps with 185 and it didn't feel right. *sigh*

Left elbow was really sore, so no barbell curls either.

Tried to up the weight on the Atlantis tricep presses, and I wasn't super happy with the reps, but I just felt like I needed to tough it out anyway. Then when I tried to do some higher rep sets with lower weight I was pretty much spent.

Anywho, it wasn't a total disaster or anything. Just not my usual standard.

Here's what I did:

Atlantis Overhead Press

195 x 12
210 x 10
225 x 10
240 x 6
255 x 6
270 x 4
270 x 4
270 x 4
270 x 4
255 x 4
240 x 4
225 x 6

OK, those last 3 sets were just sad. LMAO.

Scott Style Dumbbell Hammer Curls

25 x 10 w/u
25 x 10 w/u

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

Close Grip Pressdowns

150 x 8
150 x 8
150 x 8
150 x 8
150 x 8
150 x 8
150 x 8
150 x 8

Wide Reverse Grip Pressdowns

120 x 8
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8

Single Arm Cable Curls

45 x 10
45 x 10
45 x 10
45 x 10
45 x 10

Standing Calf Raises

(Whole Stack - Used a different machine today)

300 x 12
300 x 10
300 x 8
300 x 8
300 x 8
300 x 8
300 x 8
300 x 8

Hit the grocery store on the way home, then had a fried egg & cheese sammich and some leftover italian sausages in tomato sauce with a dinner roll as a PWO meal. LMAO. I was starving.

Happy Saturday, kids.

-=FLEX=-