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  1. #1
    giving my body a reason DominationStation's Avatar
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    No gimmicks, no creative titles, just lifting

    Hey everyone, I've been a poster in the Workout Journal forum for a few years now, had some longer-term journals and some shorter ones as well...looking to do some more frequent posting in 2014 again. To be clear, that doesn't make me a New Years' Resolution tool, as I haven't had any gaps in my training--these boards simply get too time-consuming for me at times as I get too obsessed with posting/reading. As such, I'm going to do my best to limit my time on this site as well as limit the length/detail of my posts. On that note, I'll try to keep this brief but still address normal stuff that is addressed in an intro post.

    I got started lifting through my brothers just before high school, and lifted on-and-off (minimal lower body work) for my first two years of high school like a typical high school kid, then got serious my junior year. Currently a junior in college, for reference. Been through a lot of different programs, several different mindsets regarding dieting, and quite a few injuries (some from the weight room, some not). On the injury front, I have some old lower back issues that pose issues from time to time, but are fine right now. More importantly, I am currently suffering from problems with my knees (primarily my right one), which I have diagnosed with near-certainty to be Osgood-Schlatter (despite the fact that I'm clearly not growing anymore), and I am working through that issue right now. I am not one to make excuses and never one afraid to push myself, but I am attempting to be smart about it.

    As far as programming, I am halfway through Mike Tuchscherer's "The Reactive Training Manual", and will finish the rest of it tonight or in the next couple days. I read most of it last week, and as most of the principles of his program are based on RPE (Rate of Perceived Exertion) are discussed in the first half, I have begun trying incorporating them into my programming as best as I can. A big part of Reactive Training is learning about yourself and tinkering with programming as you go, so I'll be doing that (while of course also following the principles he lays out). The main difference that I have right now is that I have been doing back work (and what typically comes with it) as a separate day, but I will probably change that down the road--for now, it simply works well with my schedule. Current PRs on the big lifts are in my signature, and will remain there. It is important to note that strength is my primary goal, but, like anybody else, I do care about mass, and would like to remain somewhat lean/healthy as well

    As far as dieting, it's ridiculous that I weigh in at ~190 (sometimes more) and stand 6'1", 6'2" at a fairly low bodyfat (some abs while flexed, so mid-lower teens I guess), so going to look to get that to 200 for now and then assess the situation from there--I'm thinking maybe 3 months? We'll see about that as well. I'm home for a little longer for winter break, which makes getting a lot of food in easier. I do have some meals prepared for me when I'm at school, but they're not that great for you and aren't particularly high in protein typically, so milk and McDonald's (both cheap) are pretty abundant in my life, and whey needs to see an increase in usage as well.

    Any questions about training, life, whatever you got, feel free to ask...I'll probably answer. Any of the guys who have previously followed any of my logs, having you on-board would be much appreciated, as I've always valued your input. Any new blood, you're of course welcome as well. Gonna post my last 5 workouts (since I got started on Reactive Training) in the upcoming posts.

    TL;DR:
    - Let's do this.
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  2. #2
    giving my body a reason DominationStation's Avatar
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    12/31/2013 - Push

    3:09 PM - 3:57 PM

    Bench (@8-9): 225x3, 235x3, 245x3
    Press (@8-9): 135x3, 145x3, 155x3, 160x3
    DB Incline: 80sx6, x6, x6
    Dips: +55x6, x6, x6
    V-Bar Pushdowns: 65x20, x15, x15
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  3. #3
    giving my body a reason DominationStation's Avatar
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    01/01/2014 - Lower

    7:08 PM - 7:48 PM

    Squat: 135x5, x5, 185x5, x5, 225x5, x5
    Deadlift: 135x5, 225x5, 315x5, 365x1, 405x1
    Crunches: x25, x25, x25
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  4. #4
    giving my body a reason DominationStation's Avatar
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    01/02/2014 - Pull

    9:34 PM - 10:21 PM

    Chinups (@8-9): +45x3, x3, x3, x3
    Cable CG NG Rows: 150x10, x10, x10
    Cable WG Pulldowns: 130x12, x12, x12
    Curls: 80x8, x8, x8
    DB Alternating Pinwheel Curls: 50sx10, x10, x10
    Last edited by DominationStation; 01-06-2014 at 07:24 PM.
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  5. #5
    giving my body a reason DominationStation's Avatar
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    01/04/2014 - Push

    3:05 PM - 4:07 PM

    Bench (@8-9): 235x2, 245x2, x2, x2, 255x2, x2
    Press (@8-9): 135x2, 155x2, x2, 165x2, x2
    DB Incline: 80sx7, x7, x7
    Dips: +55x7, x7, x10
    Rope Pushdowns: 70x15
    DB Overheads: 70x20, 80x12, x12
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  6. #6
    giving my body a reason DominationStation's Avatar
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    01/05/2013 - Lower

    5:09 PM - 6:09 PM

    Squat: 135x5, x5, 185x5, 225x5, 245x3, 265x3, 205x5
    Deadlift: 135x3, 225x3, 315x3, 365x3, 405x1, 435x1, 315x3
    Ab Wheel: x6, x6, x6
    Crunches: x15, x15, x15
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  7. #7
    Registered User EthanHun's Avatar
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    Subbed man- Make some big numbers! Hope you make all kindz gains in 2014

    check out my log when you get a chance
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    Journey to 405 bench- https://forum.bodybuilding.com/showthread.php?t=176215051
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  8. #8
    giving my body a reason DominationStation's Avatar
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    DominationStation is offline
    Originally Posted by EthanHun View Post
    Subbed man- Make some big numbers! Hope you make all kindz gains in 2014

    check out my log when you get a chance
    I set some personal goals for four months from now so really hoping that this Reactive Training style agrees with me.

    I'll pop into your log as well.
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  9. #9
    'Defiant to Injuries' Ironlife's Avatar
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    I remember you ...!
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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  10. #10
    giving my body a reason DominationStation's Avatar
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    Originally Posted by ironlife View Post
    i remember you ...!
    <3 ILO, you're the best. Not logging these days?
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  11. #11
    Registered User EthanHun's Avatar
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    Lift them heavy ass weights brah brah. I'd say get dat proteinz and den go lift all dem weights till your muscles get full of bloood and you feel all juicy!
    ~ ALABAMA CRIMSON TIDE ~

    Journey to 405 bench- https://forum.bodybuilding.com/showthread.php?t=176215051
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  12. #12
    giving my body a reason DominationStation's Avatar
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    Plan for today was to do a pull workout if my body felt up to it, but it most certainly does not. Not like I injured anything (though I did have a weird, painful tightness in my thoracic spine earlier, but that'll pass I'm sure), just tired and sort of beat up. Anyway, just getting caught up on a few things tonight (hopefully I can get a much-needed 7-8 hours of sleep in before work tomorrow)...while watching the BCS Championship and munching down some calories, of course. Will only have been 72 hours since my last push workout, but I expect to feel recovered enough to have a fairly strong push workout again tomorrow night (another volume one, with reps centered on fives) and do a bunch of pull work afterwards--essentially like a double-workout. Should be fun.

    Go FSU.
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  13. #13
    'Defiant to Injuries' Ironlife's Avatar
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    Yeh still logging mate, took couple months off training and just did light shi.t for a bit with no consistency so lost some numbers but regaining it all. Got bad quadriceps tendonitis last june very similar to patella tendonitis like you and colin have. It got better and but still causes pain and shi.t so stretching and heap of various quad stretches is the key to getting rid of it. Also taping the knee every workout and can sort of work around it
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  14. #14
    I occasionally lift heavy mstatefan91's Avatar
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    I'm in. I'll read your wall of text later. Nursing a hangover headache at the moment
    S/B/D: 485/305/500 lbs

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  15. #15
    Registered User AlexLifting97's Avatar
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    Best of luck bro !
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  16. #16
    giving my body a reason DominationStation's Avatar
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    Originally Posted by Ironlife View Post
    Yeh still logging mate, took couple months off training and just did light shi.t for a bit with no consistency so lost some numbers but regaining it all. Got bad quadriceps tendonitis last june very similar to patella tendonitis like you and colin have. It got better and but still causes pain and shi.t so stretching and heap of various quad stretches is the key to getting rid of it. Also taping the knee every workout and can sort of work around it
    Link to log bro?

    And a couple MONTHS off?! Time to get into high gear!

    Glad to hear that you're knee improved, what sorts of stretches and such helped you? Any other advice?

    Originally Posted by mstatefan91 View Post
    I'm in. I'll read your wall of text later. Nursing a hangover headache at the moment
    I thought I did a decent time of keeping it brief! And boozing, attaboy my man, what was on the drink menu last night?

    Originally Posted by AlexLifting97 View Post
    Best of luck bro !
    Thanks man, I see you have a log as well so I'll give it a look.
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  17. #17
    giving my body a reason DominationStation's Avatar
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    01/07/2014 - Upper

    8:37 PM - 10:13 PM
    Preworkout: 200 mg caffeine

    Bench (@8-10): 215x5, x5, 225x5, 235x5
    Press (@8-10): 135x5 [1a], 145x5, x5, 155x5
    DB Incline: 80sx8, x8, x8
    Dips: +70x6, x2 [2]
    Chinups (@8-10): +25x5, +40x5, x5, +35x5
    Cable CG NG Rows: 155x8, x8, x8
    Cable WG Pulldowns: 140x8, x8, x8
    DB Overheads: 80x15, x15, x15
    DB Alternating Hammer Curls [1b]: 45sx15, x15, x12

    [1a]: Left wrist began hurting/feeling a bit unstable here and remained that way for the rest of my "push" lifts (though less so during my extensions, which is a good sign). Focused on keeping my forearms directly under the bar, which helped a bit. This shouldn't be much of an issue moving forward, though I will be sure to be cognizant of this (particularly during presses).

    [2]: Stopped mid-set because of a rapidly increasing pain in left pec; I suspect I may have mildly strained something during my inclines. I don't think this was connected to the aforementioned wrist instability, but who knows. The pec did bother me somewhat during the proceeding lifts, but not nearly as much. As such, I don't expect there to be much (if any) problem by my next upper body day.

    [1b]: Wrist wasn't bothering me much at all on these, which reinforces my thought that the pain is something pretty minimal.[/size]


    Didn't get anywhere near the sleep I had hoped for last night, though I've been getting a nice amount of calories (and protein) lately, so at least that's something.

    In spite of feeling a little hurt today, as discussed above (not to mention that my right pec has had the same pain for a LONG time now), today's workout was actually pretty decent on the whole--especially when I consider the fact that despite aiming for @8-10 for my bench/press today, I definitely left a bit in the tank on those lifts. Today's session gave me a few ideas for programming moving forward as well.

    Unless some time magically frees up, tomorrow is set to be an off day, with some lower body coming on Thursday.
    Today I'll do what others won't, so tomorrow I can do what others can't.
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    I occasionally lift heavy mstatefan91's Avatar
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    Jim Beam and Evan Williams. Wow, I paid for it today. Haven't felt that bad in a while. Now I'm just tired. lol
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  19. #19
    giving my body a reason DominationStation's Avatar
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    Originally Posted by mstatefan91 View Post
    Jim Beam and Evan Williams. Wow, I paid for it today. Haven't felt that bad in a while. Now I'm just tired. lol
    The shelf of champions. I've gone through my share of Evan, but JB's my go-to, generally with ginger ale or coke. Try Red Stag (a black cherry JB) if you haven't--not the manliest whiskey, but that stuff mixes better than any whiskey I've ever had.

    I'm fortunate to very rarely get hangovers, and even when I do they usually aren't bad. I assume it's the ridiculous quantity of water I consume, but maybe I'm just lucky.
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  20. #20
    'Defiant to Injuries' Ironlife's Avatar
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    what helped;

    --walking backwards round park with weight sleds - 30 mins at low weight
    -- above parallel box squats 15 reps +
    -- heaps of glute work high reps

    then nutrition;

    --5,000-12,000mg vit c a day
    --heaps of fish oils
    --ibuprofen
    --green tea 3x day.

    + I lived on this stretch 3x day with pvc foam rolling




    http://forum.bodybuilding.com/showth...hp?t=141374941
    Last edited by Ironlife; 01-08-2014 at 12:12 AM.
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    01/09/2014 -- Lower

    6:54 PM - 7:36 PM

    Squat [1]: 135x5, 185x5, 225x5, 255x5, 275x3, 245x3, 225x3

    Deadlift: 135x3, 225x3, 315x3, 365x3, 405x2 [2]

    [1]: Lower right side of back got SUPER pumped up during these--uncomfortably so, and it persisted throughout the rest of my workout. No clue what to say about that.

    [2] Was hoping to pull a triple here, but between squatting first, my grip giving out, a lack of lower body work since I hurt my knees, and my lower back feeling the way it did, I thought it best to stop at 2.


    Haven't been logging my warmup weights all the time, so I started doing that today.

    Knees haven't been bothering me too much, today's squats included, so that's a big plus.  Trying to be as careful with them as I possibly can.
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    Originally Posted by Ironlife View Post
    what helped;

    --walking backwards round park with weight sleds - 30 mins at low weight
    -- above parallel box squats 15 reps +
    -- heaps of glute work high reps

    then nutrition;

    --5,000-12,000mg vit c a day
    --heaps of fish oils
    --ibuprofen
    --green tea 3x day.

    + I lived on this stretch 3x day with pvc foam rolling




    http://forum.bodybuilding.com/showth...hp?t=141374941
    Thanks for the info young ILO, may have to add some stretching (at least lower body after my workouts).
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    Originally Posted by DominationStation View Post
    Thanks for the info young ILO, may have to add some stretching (at least lower body after my workouts).
    I've noticed that stretching after a lower body day for 10-15 minutes makes me feel much better and I tend to not get as many cramps (if I sit too long after squatting, then my quads will seize up on me). I still need to get in a better routine of doing mobility work everyday but I'm at least getting better at stretching in general when I make time for it.
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    01/10/2014 - Upper

    12:23 PM - 1:49 PM

    Bench (@8-9): 135x5, 185x5, 225x2, 245x2, 255x2, x2, x2
    Press (@8-9): 95x5, 135x2, 155x2, x2, 165x2, 175x2
    Chinups: BWx8, +20x8, x8, x4
    DB Incline: 70sx8 [1]
    Dips: +60x6, x8, x8
    Cable WG Pulldowns: 140x10, x10, x10
    DB Overheads: 80x17, x17, x17
    DB Alternating Curls: 40sx12, x12, x12

    [1] Stopped after one set because these weren't feeling so good (again). Going to skip/replace these the next few workouts and see if I feel sky change.

    Not a bad workout on <72 hours rest. Neither my left wrist nor my left pec/shoulder have me issues after last workout, which, while I figured would be the case, is still reassuring.  Probably going to do one or two more volume days before switching to intensity for 2-3ish weeks. Bicep work hasn't been going great lately, but that's fairly irrelevant in the big picture.  It does fit nicely with the trend of me disliking DB work in general as of late, though.
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    01/11/2014 -- Lower

    6:10 PM - 6:58 PM

    Squat: 135x5, 185x5, 225x5, x5, x5
    Romanian Deadlift: 135x5, 185x5, 225x5, x5, x5
    Cable CG NG Rows: 140x12, x12, x12
    Decline Situps: BWx15, +20x15, x13, +10x10 [1]

    [1]Switched to holding the weight behind my head instead of on my chest for the last set. MUCH harder.

    Just wanted to get a little moderate-stress lower body work in, a little middle-back assistance, and some ab work. Haven't done decline situps in ages.

    Tomorrow will be a rest day. Go Broncos.
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    'Defiant to Injuries' Ironlife's Avatar
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    Nice squatting son, good choice of exercises all round mate. Hows the knee?
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    Originally Posted by Ironlife View Post
    Nice squatting son, good choice of exercises all round mate. Hows the knee?
    Thanks Ove, why haven't I seen any workout posts from you in a few days?

    Knees haven't been too painful, which is good, but they still feel "weak", if that makes sense. Like, my legs don't feel strong, but my knees in particular (the right one far moreso) feel like they could give out at the bottom of a squat at any given time, which is a very unsettling feeling.
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    01/13/2014 -- Upper

    5:24 PM - 6:48 PM
    Preworkout: 200 mg caffeine

    Bench (@8-10): 135x5, 185x5, 225x5, x5, x5, 235x5, 240x1 [1]
    Press (@8-10): 95x5, 135x5, 145x5, 155x5, x5
    Chinups: BWx10, x10, x4 [2]
    Dips: +60x8, x8, x8
    Cable WG Pulldowns: 140x10, x10, x10
    DB Overheads: 90x12, x8, x8
    DB Hammer Curls: 45x15
    DB Incline Curls: 25sx10, x10, x10

    [1] Actually a good chance that I could have out up a 6th.

    [2] Bi's were super pumped and gave out here, dear God hahaha.


    Fresh on bench, I should have a 5RM of 250 (maybe even 255 on a great day), so hopefully some progression lies ahead.  Presses were unusually heavy, but after a strong bench showing, that can happen.  I focused on more of a stretch on chins, which made them much harder but I felt them much more, so I'll stick with that style for now.  Don't think I've ever done incline curls before, but a ton of people swear by them so I figured I'd try 'em out...too early to form an opinion on them after only one workout.

    Lower tomorrow. Still sore from Sat, so I gotta eat up even more than usual. Weight has DEFINITELY been moving up lately, though, which is big (sitting in the 195-197 range at gym-time).
    Last edited by DominationStation; 01-13-2014 at 06:06 PM.
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    01/14/2014 -- Lower

    3:22 PM - 4:38 PM

    Squat: 135x5, 185x5, 225x3, 255x1, 275x1, 295x1, 315x1
    Deadlift: 135x3, 225x3, 315x3, 365x1, 405x1, 455x1, 365x3
    DB Shrugs (straps across): 100sx20, x20, x20
    Cable Seated CG NG Rows: 150x12, x12, 160x12
    Decline Situps: +20x12, x12, x12

    Squats went ok, but deads were excellent today. 405 more or less flew up, and even beltless (with a mixed grip, 455 was a no-doubter). Back/ab work also went well, though 100s are too light for shrugs (fortunately, I'm headed back to school soon).  Overall, definitely calling today a success.
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    Nice leg workout brother! Keep up the good work.

    Get that 315 bench soon!
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