FLEX's Double T Log - Overtraining using GlutaCene

[-=FLEX=-]

Excellent back workout, Flex!!!

Are you using two scoops of the Glutacene for the workout?

Just one scoop. It's a BIG SCOOP. LMAO.

I'm almost out already; if I had used two scoops the tub would've only lasted 2 weeks.

-=FLEX=-

[-=FLEX=-]

I bailed on the barbell squats today because of my hip issues, and it was a smart move.

I did narrow stance Smith Machine squats instead, and these did not bother my hip. But damn they were tough. I've never used this smith machine before for anything; it's a piece of crap. At some point I guess the counterweight system got damaged so they just removed it. That apparatus is freaking HEAVY even with no plates on it. Must be at least a hundred pounds. All I got up to was 2 plates/side and it was murder.

That said, I did go ATG, because that is the only way I know how to squat. Freaking tough on a smith machine, I tell ya.

Did some leg press after that, but didn't go too heavy.

Finsihed up with some leg curls and standing calf raises.

Not my usual "epic" workout, but not bad, IMHO.

Narrow Stance Smith Machine Squats

Unloaded x 8
Unloaded x 8
50 x 6
50 x 6
90 x 6
90 x 6
140 x 6
140 x 6

180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3

Leg Press

360 x 12
360 x 12
360 x 12
360 x 12

450 x 12
450 x 12

500 x 10
500 x 10

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

Standing Calf Raises

300 x 10
300 x 10
300 x 10
300 x 10
300 x 10

Happy Tuesday, kids.

-=FLEX=-

[fitnessman]

Just one scoop. It's a BIG SCOOP. LMAO.

I'm almost out already; if I had used two scoops the tub would've only lasted 2 weeks.

-=FLEX=-

Like the flavor?

[Simpy]

Narrow stance is hard, imo. It just seems so unnatural.

[-=FLEX=-]

Like the flavor?

Yessir. Awesome!

Narrow stance is hard, imo. It just seems so unnatural.

I can't do it with a barbell, but with the smith machine it's much easier, because you can put your feet slightly out in front of you.

Not easy on the lower back though.

-=FLEX=-

[StlBarbie]

My FAVORITE exercise on the smith is the very narrow stance atg squat!!!
It is brutal and not really feasible without the smith! I definitely think the smith can serve a purpose!!!

Great job, FLEX!!!!

[-=FLEX=-]

My FAVORITE exercise on the smith is the very narrow stance atg squat!!!
It is brutal and not really feasible without the smith! I definitely think the smith can serve a purpose!!!

Great job, FLEX!!!!

Thanks.

-=FLEX=-

[-=FLEX=-]

Second week in a row I achieved something that resembled a proper shoulder workout.

Didn't go nuts, but improved slightly over last week.

The only thing that hurt was lateral dumbbell raises...so i didn't do them. Easy enough, eh?

And since that left me with a little extra time I did an extra exercise for traps: shoulder raises on the standing calf machine. If you've never done these you should give it a try.

Details

Cybex Seated Rear Delt Pulls

90 x 15

110 x 12
110 x 12

130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10

Reverse Cable Flyes

30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

Plate Loaded Iso-Lateral Shoulder Press

25 per side x 15
45 per side x 12
70 per side x 10

90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6

Front Dumbbell Raises

20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Smith Machine Single Arm Shrugs

135 x 8
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
115 x 10

Shoulder Raises on Standing Calf Machine

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15


Happy Hump Day.

-=FLEX=-

[Simpy]

Very nice workout. How long do you rest between sets?

[-=FLEX=-]

Well after yesterdya's promissing shoulder work, no pain yesterday, and minimal aggravation last night (slept well for once) I was looking forward to some real chest work today.

Like last week I started with pec deck to give everything a good stretch, and I felt great. Picked up the 45s and cranked out 15 reps no problem. Found some 60s and BAM! dropped them half way through the first rep. Tried them again, got two reps and I knew I was done.

soniamdisappoint.jpg

Tried some hammer strength incline presses, which I hate, and then just said eff this. Took a few minutes to regroup and spotted Lisa on a couple sets of presses before moving on to back.

Pullups were a b1tch, and I supersetted them again. Did 6 sets this week instead of 5, and it was tough. But I persevered.

Finished up with 6 sets each of seated rows and single arm lat pulldowns.

Overall happy with the back protion of the workout, and indescribably disappointed with my shoulder and the chest portion...

Details:


Pec Deck

180 x 15
180 x 15
180 x 15
180 x 15

^^^ Pretty much just warming up and stretching here

Incline DB Presses

45 x 15 <--feeling not too bad....

60 x 0
60 x 2



A few sets on the HS incline press followed by a 10 minute mental break.....

Close Grips Pulldowns

165 x 12
180 x 10
195 x 8
210 x 8

Pullup/Pulldown Supersets

BW x 4 / 225 x 6
BW x 4 / 225 x 6
BW x 4 / 225 x 6
BW x 4 / 225 x 6
BW x 4 / 225 x 6
BW x 4 / 225 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

Hammer Strength Plate Loaded Lat Pulls (Single Arm for better ROM)

135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

And out of time...

Very bummed about my shoulder, but the back stuff was OK, as usual.

Looking forwards to deadlifts tomorrow, of course.


Happy Thursday.

-=FLEX=-

[-=FLEX=-]

Had a good session this morning.

Hit a new PR on deadlifts, but sacrificed my progress on my 5x5 @ 455 for it. I'm OK with that, though.

I felt strong throughout my warmups, and decided to throw caution to the wind and skip my usual 5 plate pull and go right for 515. It went up slow but steady, and I locked it out then held it for a good 3 or 4 seconds.

When I went back down to 455 I couldn't lift it on my first attempt. LOL. I thought maybe I left the 5 plates on there and threw the 25s on top. Nope. Just fatigued I guess from the heavy 1 RM pull. Regrouped then did 5 singles (yikes) at 455 then did 6 reps at 405.

I was very happy with this last set because I usually do a "touch and go" style but on this set I did a full pause and reset for each rep. Felt good. I think my form was damn near perfect on these. Very happy.

Moved on to hack slides, and I kept the weight moderate here to save my knees. I definitely have the strength to go heavier, but since my hip has my squats on the back burner, I am trying to spare my knees on the hacks, since this exercise is my bread and butter for legs right now.

But still: 4 plates/side, sled bottomed out and a power pause every rep with no hip or knee discomfort = goodness.

That's it for today; I'll hit calves tomorrow on my gurly arm isolation day.

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

515 x 1 <---New PR

455 x 1
455 x 1
455 x 1
455 x 1
455 x 1

405 x 6

teh h4c|<5

90 x 6
180 x 6
270 x 6

360 x 6
360 x 6
360 x 6
360 x 6
360 x 6

That's all.

Happy Friday, kids.

-=FLEX=-

[-=FLEX=-]

Very nice workout. How long do you rest between sets?

Sorry Simpy, I missed this question somehow.

My rest time between sets varies greatly depending on the exercise; Squats and deadlifts easily 3 minutes between sets, any kind of presses or back work maybe 2-3 minutes, arms maybe 1-2 minutes, calves about 1 minute; maybe less.

I generally don't specifically rest between exercises, other than the length of time it takes me to log my last set in my journal get set up for the next exercise.



-=FLEX=-

[StlBarbie]

WHAT A STRONG WO, Flex!!!!

Excellent job on the deading!!!
I love the reset reps ... definitely a greater challenge than touch and go!!!

Enjoy a wonderful weekend with the Mrs. and the family!

[rpaul11]

just got me some glutacene to log with my NitroMine

[-=FLEX=-]

WHAT A STRONG WO, Flex!!!!

Excellent job on the deading!!!
I love the reset reps ... definitely a greater challenge than touch and go!!!

Enjoy a wonderful weekend with the Mrs. and the family!

Thanks Barb!

just got me some glutacene to log with my NitroMine

What flavor?

-=FLEX=-

[mab23]

gj on the deads man

just got me some glutacene to log with my NitroMine

Nice!!!!!!!

[-=FLEX=-]

I usually call this my "gurly arm day" but there was nothing gurly about today's workout.

It was carb-tastic! Lasagna breaky FTW!

Started off with the machine tricep presses, and I did a 'rack run' style with these; started at 195, then added one plate for each set until I did the whole stack for 3 reps, then worked my way back to 195 again. KILLER!

Free-weight area was congested so I did my cable work next, then went back for my bicep work. Everything felt great today, except I was running out of steam by the time I got to the barbell curls. Really had to force myself to do all six sets.

As promised, I made up my missed calf work from yesterday. Did the seated calf raises, which I hate. Threw too much weight on and had to back off because my form was breaking down, but made some progress here. My calves were sore for days after doing these last Saturday.

Here's the details:

Atlantis Overhead Press

195 x 12
210 x 10
225 x 8
240 x 6
255 x 6
270 x 6
285 x 5
300 x 3 <--whole stack
270 x 6
255 x 6
240 x 6
225 x 8
205 x 8
195 x 10

^^^ holy carp!

Close Grip Pressdowns

150 x 6
150 x 6
150 x 6
150 x 6

135 x 8
135 x 8
135 x 8
135 x 8

Reverse Wide Grip Pressdowns

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

Cable Curls

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

Concentration Curls

30 x 6
35 x 6

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

^^^ Those were tough.

EZ Bar Curls

60 x 10

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

^^^ Those were tougher

Seated Calf Raises

140 x 8
140 x 10
140 x 10
140 x 8

105 x 12
105 x 10

Some dude came up to me while I was doing m pressdowns and was talking to me and Lisa. OK, don't freak out but I actually took out my earbuds and talked to the dude. Serious. Then he asked me if I did juice. I told him no and he was like "well you don't look like you do, but you're pretty big" then I told him I'd only been training since January. The look on his face was priceless. Then a few minutes later he came back to apologize. He said "I didn't mean to offend you, really. It's just not often I see guys your size in the gym."

I appreciated it, but wow. I don't think I'm all that big.

And lastly, Lisa snapped a bunch of pics with my blackerry, but they are all blurry and crappy, except this one:



I promised Lisa I would cook dinner tonight. Regretting that already. LMAO.

Happy Saturday, kids.

-=FLEX=-

[rpaul11]

Thanks Barb!



What flavor?

-=FLEX=-

strawberry

[StlBarbie]

GREAT pic, Flex .... you are looking BEASTLY!!!!
I can see with you amount of muscle mass that you really do stand out in the gym!

You put quite the hurting to the bis yesterday!!!
Are you feeling them today?

So what fine meal did you make for Lisa?

[djflex]

well, i ended up getting some of this product and today was first run with it. Taste was good and i was very impressed with how it stayed mixed!! important to me as i hate when it gets all settled at the bottom then goes down like a glass of sand....


anyways Flex: nice job on the log and lifts, good info and easy to follow and read.

also to who ever reads this. thanks for the logs that are specific to the ov35 members. FWIW i try to read these and they are easier to follow if I am already somewhat familiar with the poster and his training philosphy ,etc....

[-=FLEX=-]

GREAT pic, Flex .... you are looking BEASTLY!!!!
I can see with you amount of muscle mass that you really do stand out in the gym!

You put quite the hurting to the bis yesterday!!!
Are you feeling them today?

So what fine meal did you make for Lisa?

Thanks Barb!

I made some hot Italian sausage, sautéed with peppers and onions and mushrooms, then simmered in crushed tomatoes, and served with basmati rice.

Simple, but yummy.

well, i ended up getting some of this product and today was first run with it. Taste was good and i was very impressed with how it stayed mixed!! important to me as i hate when it gets all settled at the bottom then goes down like a glass of sand....


anyways Flex: nice job on the log and lifts, good info and easy to follow and read.

also to who ever reads this. thanks for the logs that are specific to the ov35 members. FWIW i try to read these and they are easier to follow if I am already somewhat familiar with the poster and his training philosphy ,etc....

The Glutacene does dissolve easily enough, and does stay that way for sure.

Thanks for the compliment.

-=FLEX=-

[fitnessman]

Good stuff in here Flex!

[-=FLEX=-]

Good stuff in here Flex!

Thanks.

Finished my tub of glutacene today though........

-=FLEX=-

[Simpy]

Thanks.

Finished my tub of glutacene today though........

-=FLEX=-

Boo.

[-=FLEX=-]

Holy crap it took me almost two and a half hours to get to work today. Crappy weather is crappy. And stupid drivers are stupid. At least a dozen cars in the ditches.

Anywho, I had a great start to the week. Solid improvement on 3 of my 4 exercises today.



Barbell Rows

Bar x 15
135 x 12
185 x 10
205 x 8

225 x 6

245 x 6
245 x 6
245 x 6
245 x 6
245 x 6
245 x 6

And one more set, just for fun:

225 x 8


Close Grip T-Bar Rows

135 x 10

180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8


Close Grip Pulldowns

210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6

Wide Grip Pulldowns

180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8

No chest work today.

Happy Monday, kids.

-=FLEX=-

[fitnessman]

Thanks.

Finished my tub of glutacene today though........

-=FLEX=-

Request was sent in on the 9th. Should be there this week!

[-=FLEX=-]

Request was sent in on the 9th. Should be there this week!

Noice.

-=FLEX=-

[StlBarbie]

Happy Tuesday, Flex!!!

EXCELENT WO!!!!
STRONG BB rows!!!

Did you guys get hit heavy with this last storm?

[-=FLEX=-]

Well my hip is getting better, but still not ready for normal squats, so I did some crappy smith machine squats, although I stayed a lot lighter than last week, just because that SM sucks so much.

I tried a different leg press today and it allowed me to go very deep and resonably heavy without any hip pain. Super happy about that. So happy I did a few teaser sets, then a 10 x 10.

Instead of the usual sled on wheels this one has an articulating platform for your feet and the weight are loaded up below. I guess it's kind of like a 'leverage' leg press. I've seen similar ones in people's vids, so I'm sure most of you will know what I am talking about here.

No leg extensions because I am trying to go easy on my knees, so I finished up wiht soem prone leg curls and some standing calf raises.

Overall I was happy with today's work.

Smith Machine Squats

(PWO - But counterbalance mechanism is removed. Carriage weighs somewhere around 100lbs or so, maybe more.)

Unloaded x 6
Unloaded x 6
50 x 6
50 x 6

90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6

Leg Press

180 x 12
180 x 15
270 x 12
360 x 12

450 x 10
450 x 10
450 x 10
450 x 10
450 x 10
450 x 10
450 x 10
450 x 10
450 x 10
450 x 10

Prone Leg Curls

145 x 10
145 x 10
160 x 8
160 x 8
175 x 8
175 x 8

Standing Calf Raises

300 x 10
300 x 10
300 x 10
300 x 10
300 x 10

-=FLEX=-

[-=FLEX=-]

Happy Tuesday, Flex!!!

EXCELENT WO!!!!
STRONG BB rows!!!

Did you guys get hit heavy with this last storm?

Thanks Barb!

Parts of us got hit, but we didn't get it too bad. Roads were still a mess yesterday though.

Much better today.

-=FLEX=-