RHK89 Diet & Training Journal - Team 3DMJ

[RHK89]

but the question still remains.... do you even lift? jk lmao!

i'm going to try to glute flex at lock-out from now on. well see how things flow. lookin forward to ur next video man.

I don't even lift man :P. Next video will be either tonight or tomorrow. Vlog maybe this weekend. I don't know what to talk about. I'll think of something though.

[Jumpman3210]

I don't even lift man :P. Next video will be either tonight or tomorrow. Vlog maybe this weekend. I don't know what to talk about. I'll think of something though.

I have two requests:

1. How full/bloated are you after eating food based meals? (I am trying to eliminate foods that may have been causing GI discomforts such as oats.)

2. What is the activity/frequency of exercises/stretches for your postural rehabilitation?

[RHK89]

Wednesday 4.11.12 Week 18
Weight: 169.2
Macros: 74.9 400 189.9

Upper Power

Bench Press - 180lbs x 5, 4, 3 PR

BB Row - 160lbs x 6, 5, 5

Rack Chins - +40lbs x 6, 6, 5

OHP - 110lbs x 5, 4, 105lbs x 5

Close Grip Bench Press - 160lbs x 6, 5, 5

Chins - BW + 25lbs x 5, 5, 5

Workout Video


Feeling fat. Pant size is around 33-34 depending on the pants I'm wearing. Strained my right lat today. Every time I bend down I get a huge zapping sensation down my right side. I think I can manage to deadlift tomorrow lol.

[Willgetnice]

^Mirin dem shoes brotha. Do you stretch post-workout at all? I used to get lat pains all the time then started doing some serious stretching after weights and it's seemed to help. Gotta get your pre-hab in, don't forget to foam roll

[RHK89]

I have two requests:

1. How full/bloated are you after eating food based meals? (I am trying to eliminate foods that may have been causing GI discomforts such as oats.)

2. What is the activity/frequency of exercises/stretches for your postural rehabilitation?

1. It depends my first meal is usually the largest of the day. I feel like throwing up sometimes because that meal is like 1/2 of my daily intake lol. Then I kind of nibble on things throughout the day to fit in the rest. I usually help myself to poptarts and greek yogurt.

2. I don't have any specific exercises for postural rehabilitation. I should stretch more, but honestly I do absolutely nothing for stretching except for my chest. I rarely feel tight.

[RHK89]

^Mirin dem shoes brotha. Do you stretch post-workout at all? I used to get lat pains all the time then started doing some serious stretching after weights and it's seemed to help. Gotta get your pre-hab in, don't forget to foam roll

Sadly I do not except for my left chest. I need to break out the foam roller again. Lat is feeling fine actually, I just needed some sleep haha.

[RHK89]

Thursday 4.12.2012 Week 18
Weight: 168.4
Macros: 74.6 399.6 189.4

Workout - Lower Power

1) Deadlift
270lbs x 5, 5, 5

2) Front Squat
185lbs x 5, 5, 5

3) Smith Machine Standing Calf Raises
205lbs x 6, 6, 6

4) Kneeling Cable Crunches
77.5lbs x 12, 12, 12

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout

Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video

[Shazriki]

UP IN DIS. WIll be here keeping a hawkish eye out for vids (of which I can see there are plenty) and nudez.

[RHK89]

UP IN DIS. WIll be here keeping a hawkish eye out for vids (of which I can see there are plenty) and nudez.

NICE! Vids will be plenty. I'm not sure if I'll be uploading dem nudez anytime soon. Feeling fat haha. Maybe if coach Loomis says I need to mini cut, then I might show da goods.

[RHK89]

4.14.12 Saturday Week 18
Weight: 168.8
Macros: 74.9 400.1 189.7

Workout - Upper Hypertrophy

Flat DB Press - 65lbs x 10, 9, 8

Incline Chest Flys - 45lbs x 8, 8, 8

1-arm BB Row - 60lbs x 9, 8, 8

Arnold Press - 40lbs x 9, 8, 6

Overhead Tricep Extension - 35lbs x 8, 8, 7

Hammer Curls - 25lbs x 12, 10, 9

Workout Video

[Jumpman3210]

Good stuff on everything Rob! I finally tried on a friend's Inzer today and I gotta say those things are quite stiff. Atleast I know I have to go with a medium

[RHK89]

Good stuff on everything Rob! I finally tried on a friend's Inzer today and I gotta say those things are quite stiff. Atleast I know I have to go with a medium

What's your waist? If you got no fluff those things are gonna dig into you lol. First time using the belt, I thought I wouldn't be able to use it so I stopped using it for a while. Once I got a little fat, it wasn't so bad . I think you can go with small. My pant size is like 33-34 right now and I think I can fit into a small. Which reminds me that I need to adjust the notch again (make it tighter) on my medium belt.

[Jumpman3210]

What's your waist? If you got no fluff those things are gonna dig into you lol. First time using the belt, I thought I wouldn't be able to use it so I stopped using it for a while. Once I got a little fat, it wasn't so bad . I think you can go with small. My pant size is like 33-34 right now and I think I can fit into a small. Which reminds me that I need to adjust the notch again (make it tighter) on my medium belt.

I'm wearing pants that are around a 29~30 on the waist. In b4 I get phat. :P

[Shazriki]

Interesting way of doing a 1-arm row! Why aren't you just using DBs though?

[Willgetnice]

Sadly I do not except for my left chest. I need to break out the foam roller again. Lat is feeling fine actually, I just needed some sleep haha.

Get on that bro! I waited too long and put off prehab type of stuff, now I'm paying for it all knotty and misaligned. Gotta get the most mileage outta those slabs of muscle you're building

[RHK89]

Interesting way of doing a 1-arm row! Why aren't you just using DBs though?

I feel a better activation of my lats this way. I've always had a rough time activating my back doing dumbbells especially on my left side.

[RHK89]

Get on that bro! I waited too long and put off prehab type of stuff, now I'm paying for it all knotty and misaligned. Gotta get the most mileage outta those slabs of muscle you're building

^^^Words of wisdom right dere . I'm going to invest in a new foam roller. It's either going to be a rumble roller or the grid 2.0

[RHK89]

4.15.12 Sunday Week 18
Weight: 166.6
Macros: Still have more to eat


Workout Lower Hypertrophy

Squat - 175lbs x 11, 11, 12

RDL - 175lbs x 10, 10, 9

Leg Extensions - 115lbs x 12, 10, 10

Smith Machine Donkey Calf Raises - 135lbs x 12, 12, 10

Kneeling Cable Crunches - 80lbs x 12, 12, 12


*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Level 12/Time: 10 min after workout/Calories: 130

Workout Video

[Willgetnice]

^^^Words of wisdom right dere . I'm going to invest in a new foam roller. It's either going to be a rumble roller or the grid 2.0

The grid! Good stuff. Invest in some golf balls and tennis balls too. I use the golf balls on my feet while I'm watching Netflix and the tennis ball for my chest in a doorway, also helps with the shoulder knots foaming can't get too.

[Jumpman3210]

The grid! Good stuff. Invest in some golf balls and tennis balls too. I use the golf balls on my feet while I'm watching Netflix and the tennis ball for my chest in a doorway, also helps with the shoulder knots foaming can't get too.

do you use tennis ball on hip flexors too?

[Willgetnice]

do you use tennis ball on hip flexors too?

Not without crying (srs). I've been sticking with the foam roller for glutes/hips/IT band but am working up to the tennis ball. My flexors/IT bands are like blocks of wood my massage therapist can't even get through them to the muscle I recommend to anyone serious about lifting to be just as serious about mobility/flexibility/pre-hab, all that jazz, I waited way too long and am paying for it

[Jumpman3210]

Not without crying (srs). I've been sticking with the foam roller for glutes/hips/IT band but am working up to the tennis ball. My flexors/IT bands are like blocks of wood my massage therapist can't even get through them to the muscle I recommend to anyone serious about lifting to be just as serious about mobility/flexibility/pre-hab, all that jazz, I waited way too long and am paying for it

Srs. I'm trying to do my lower body on the daaaiilee. Medicine ball myofascial release + Should dislocators with a belt LOL + wall stretches (chest) + hip flexor stretch.

[RHK89]

Wednesday 4.18.2012 Week 19
Weight: 168.8
Macros: 74.7 399.6 189.6

Upper Power

Bench Press - 180lbs x 5, 4, 3

BB Row - 160lbs x 6, 6, 5

Rack Chins - +45lbs x 6, 6, 5

OHP - 110lbs x 6, 5, 105lbs x 5

Close Grip Bench Press - 165lbs x 5, 5, 4

Chins - BW + 25lbs x 6, 5, 5

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout

Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

Workout Video

[RHK89]

Srs. I'm trying to do my lower body on the daaaiilee. Medicine ball myofascial release + Should dislocators with a belt LOL + wall stretches (chest) + hip flexor stretch.

Luimarco impression? Lol.

[Jumpman3210]

Luimarco impression? Lol.

lmao >_<

[RHK89]

Thoracic Outlet Syndrome Progress

Notes:

Negatives: Left shoulder still feels a pinching sensation when doing overhead movements: overhead triceps extension & OHP. I am unable to bring my left shoulder blade as far as my right. Right now I feel almost no activation of back muscles on my left sides in any type of rowing movement.

Positives: Pec minor region of my left pec is significantly less tight than when I first started manual therapy. The identification of my problem areas seems to be more evident with each visit. The current area of focus is nerve impingement in my cervical rib.


Exercise Resources

[RHK89]

Thursday 4.20.2012 Week 19
Weight: 168.2
Macros: 74.9 399.3 190

Workout - Lower Power

Deadlift - 275lbs x 4, 4, 3

Front Squat 190lbs x 5, 5, 5

Standing Smith Machine Calf Raises - 210lbs x 5, 5, 5

Kneeling Cable Crunches - 80lbs x 12, 12, 12

*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout

Stair Stepper *Occluded Legs/Level 12/Time: 10 min after workout/Calories: 130

Workout Video

[RHK89]

4.21.12 Saturday Week 19
Weight: 169
Macros: ???


Workout - Upper Hypertrophy

Flat DB Press - 65lbs x 11, 9, 6

Incline Chest Flys - 45lbs x 9, 8, 8

1-arm BB Row - 60lbs x 10, 9, 9

Arnold Press - 40lbs x 9, 8, 7

Overhead Tricep Extension - 35lbs x 8, 8, 8

Hammer Curls - 30lbs x 10, 25lbs x 12, 9

Workout Video

[Jumpman3210]

Speedy rehabilitation my friend

[RHK89]

4.22.12 Sunday Week 19
Weight: 166.6
Macros: the usual

Workout Lower Hypertrophy

Squat - 185lbs x 9, 8, 8

RDL - 175lbs x 10, 10, 10

Smith Machine Donkey Calf Raises - 140lbs x 10, 9, 9

Kneeling Cable Crunches - 82.5lbs x 12, 12 10


*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Level 12/Time: 10 min after workout/Calories: 130

Workout Video


oh lawd...I'm fat