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  1. #121
    Recovering Weakling RT1957's Avatar
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    Originally Posted by shaneinga View Post
    Good looking workout Ron. Moving some great numbers. Those rear delts raises are strong with the 25 pounders. Nice numbers on those pull ups and I like the the upright rows in there as well.

    Have a good weekend.
    Thanks Shane...just ramping it all back up...Weekend should be nice and quiet...
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  2. #122
    Recovering Weakling RT1957's Avatar
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    2017 Cycle 4 W1 D4
    Deadz
    Morning weigh in:
    Reps X Weights X Sets

    Warm-Ups

    Triset; HC – Step-Ups – Back Ext
    Hip Circle Lateral Walks
    10 X HC X 3

    Step-Ups 12” Box
    6 X 20 X 3

    Back Ext
    12 X BW X 5

    Triset: Deadz – Leg Ext - Sled

    Deadz(Conventional only)
    WU's
    3 X 135 X 1
    3 X 155 X 1
    Work Sets
    3 X 185 X 3

    Deadz 3 X 185


    Leg Ext
    WU's
    15 X 80 X 1
    15 X 90 X 1
    Work Sets
    15 X 100 X 2
    15 X 105 X 1

    Sled
    20 yards X Sled + 110 X 3

    Trisets agin today and I'm getting use to the pace...plus its cooled down here a good 20 degress and that makes abig difference for me

    Deadz pushed the weight slight up to 185...all reps were very easy but it gave me time to really think about form

    Leg extensions I did these leaning as far back as I can because I feel it more in my upper quad when I do that way...don't know if it really works it harder than sitting normal but I feel it a lot more doing that...

    Sled push pull 10 yards out 10 yards back...easy peasy today lets see what tomorrow brings..I'll take tomorrow off then pin presses on Sunday with Vbar rows
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  3. #123
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Originally Posted by RT1957 View Post
    Yeah..he really couldn't tell me exactly what happened but but it was good to go and see where everything was at...the fact he wants me to squat was good with me....just no ATG(Can't get there anyway)...

    Plus he gave me some good ideas about what needs to happen and its really lengthen and strengthen....so that's what I'm up to...gotta find a way to develop better movement patterns with my left leg... so now I step into my pants with left leg first keeping my knee forward...before I'd put my right leg in then when I'd put my left leg in I'd have to rotate my knee outward driving that ball farther into the socket than it needs to go...so knee straight is a movement pattern I need to relearn for that leg...

    The yoga and nerve flossing has been really beneficial...I subscribed to 2 yoga sites on the youtubez ...and I found some good sequences to run for my issues..when my legs starts to act up the flossing and yoga poses take the pain away and gets chit moving in the right way again. I also found a good PT youtube channel with a lot of good info so between those 2 I've found a lot of relief...
    It seems to take a much larger investment of time than one would initially think to bring about the tissue changes. I've been working on my hamstrings, and psoas every day for almost a year. It's good you found a yoga project that works for you. It's getting in the habit. For me I try to work on my problem spots whenever I'm resting and relaxing. It's boring as hell to stretch out so I do leg stuff while I'm reading or typing out emails.

    My yoga has stalled other than the daily leg work. I'm trying to find a class at the gym that isn't to wacked out to do 1x a week just to bring myself some accountability.

    Did the Dr. Give you any insights on the DL's?
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  4. #124
    Recovering Weakling RT1957's Avatar
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    Originally Posted by EjnarKolinkar View Post
    It seems to take a much larger investment of time than one would initially think to bring about the tissue changes. I've been working on my hamstrings, and psoas every day for almost a year. It's good you found a yoga project that works for you. It's getting in the habit. For me I try to work on my problem spots whenever I'm resting and relaxing. It's boring as hell to stretch out so I do leg stuff while I'm reading or typing out emails.

    My yoga has stalled other than the daily leg work. I'm trying to find a class at the gym that isn't to wacked out to do 1x a week just to bring myself some accountability.

    Did the Dr. Give you any insights on the DL's?
    No insight on DL's he just said at this point to get back to getting it strong...Yoga has been very helpful and I enjoy it so it makes it easier to do...I'm not really exploring advanced yoga...I'm just doing positions that I think will benefit my back, hips and legs...Its more a prehab/rehab thing more than its a yoga thing...
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  5. #125
    Registered User SixTribes's Avatar
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    Deads did look very easy RT...
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  6. #126
    Hiding otter mode raynerd's Avatar
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    Nice session Ron! Good to see the hip circle in there. One of the best additions I have done to my training!
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  7. #127
    Still Pounding! TM79's Avatar
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    Great job on the deads/lower session Ron. It's good to see the lower work getting back into the program. Hopefully things continue to progress.
    Male/38/5'10"/175 lbs
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  8. #128
    Recovering Weakling RT1957's Avatar
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    Originally Posted by SixTribes View Post
    Deads did look very easy RT...
    Ramping back up and taking it slow...gives me time to get my form right and feel symmetrical during the move

    Originally Posted by raynerd View Post
    Nice session Ron! Good to see the hip circle in there. One of the best additions I have done to my training!
    Thanks Shawn

    The hip circle I think it'll be a great warmup tool and rehab/prehab tool too

    Originally Posted by TM79 View Post
    Great job on the deads/lower session Ron. It's good to see the lower work getting back into the program. Hopefully things continue to progress.
    Thanks TM...still a bit tentative but trying to get some work in....
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  9. #129
    Recovering Weakling RT1957's Avatar
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    2017 Cycle 5 W1 D5
    Upper Body
    Morning weight: 195

    Reps X Weight X Sets

    PVC Rotations & Dislocations
    RC Flies & Waves
    Battle Rope Waves 40 Oscillations 40

    Tri-set: V-bar Rows – Pin Press – Rear Lateral Raises

    V-Bar Rows
    6 X 70 X 1
    6 X 80 X 1
    6 X 90 X 5

    Bench press WU's
    15 X bar X 1
    5 X 95 X 1
    5 X 115 X 1
    3 X 135 X 1
    Pin Press
    3 X 165 X 3
    3 X 145 X 1
    6 X 145 X 1

    Pin Press 3 X 165 Set 3


    Rear Lateral Raises
    12 X 15 X 1
    10 X 20 X 1
    8 X 30 X 5

    Triset: Pull Ups - Incline BP – Side Laterals

    Pull Ups
    4 X BW X 3

    Incline BP
    4 X 135 X 3

    Incline BP 6 X 135 Set 3


    Side Lateral Raises
    8 X 30 X 3

    Triset: DB Lying Triceps Ext – EZ Curls – Battle Rope

    DB Lying Triceps Ext
    8 X 30 X 3

    EZ Curls
    8 X 62.5 X 3

    Battle Rope
    Waves 35
    Oscillations 35
    Power Slams 10

    Hip Circle Lateral Walks
    10 steps each direction X HC X 2

    Pin press day and I did a reset to get clean reps and to test leg drive today....seems rows bother my leg more than bench press...just supporting the weigh for the V-Bar Rows I could feel the strain on that joint...Overall my leg is much better...just stay on the path...Pin presses went OK did 3 sets of 3 with 165 then dropped down to 145 and did a set of 3 then a set of 6 just to get some extra reps. Trisets with everything really gets the sweat going...

    Incline BP I wanted to get back the big boy plates and did a few sets of 4 ...finished off with some arm primping and battle rope to get a few sets of conditioning in. The trisets are becoming easier to handle and I like to keep moving. I'll keep this practice going for a while and hopefully I'll see some gainz
    Unilateral leg work tomorrow with good mornings and some sled work...I might do a couple sets of squats just to groove the move
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  10. #130
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    Good looking workout yesterday Ron. Strong sets. Glad to hear that your leg is feeling good.
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  11. #131
    Recovering Weakling RT1957's Avatar
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    Originally Posted by TM79 View Post
    Good looking workout yesterday Ron. Strong sets. Glad to hear that your leg is feeling good.
    Thanks TM...my leg is doing much better...I actually think the hip circle is helping
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  12. #132
    Registered User shaneinga's Avatar
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    Good workout Ron. It doesn't surprise me that the rows bother your leg. To get set up and stay tight on rows you have to really lock it down and press your foot into the ground. Lots of torque there.

    Great job on those inclines with the big plates again. Those DB raises weights are really looking strong Ron!
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  13. #133
    Recovering Weakling RT1957's Avatar
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    Originally Posted by shaneinga View Post
    Good workout Ron. It doesn't surprise me that the rows bother your leg. To get set up and stay tight on rows you have to really lock it down and press your foot into the ground. Lots of torque there.

    Great job on those inclines with the big plates again. Those DB raises weights are really looking strong Ron!
    Thanks Shane it was a good day under the bar....overall my leg is much better and I didn't have any issues this morning as that's when it shows up...But yes rows put a lot of pressure on the hips...
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  14. #134
    Recovering Weakling RT1957's Avatar
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    2017 Cycle 5 W1 D6
    Unilateral and Bilateral leg day
    Morning weight: 195.6

    Reps X Weights X Sets

    Triset: Hip Circle – SL Back Ext – Walking Lunges

    Hip Circle Lateral Walk
    15 Steps X HC X 3

    SL Back Ext
    10 X BW X 3

    Walking Lunges
    10Steps X 20 X 3

    Triset: SL RDL – SL Leg Press – Leg Curls

    SL RDL
    8 X 30 X 3

    SL Leg Press
    6 X 100 X 1
    6 X 105 X 1
    6 X 110 X 1

    Leg Curls(Bow Flex Weight)
    12 X 100 X 1
    12 X 110 X 1
    10 X 120 X 1

    Cycle 30 seconds rest between exercises: Good Mornings – Front Squats – Sled

    Good Mornings
    10 X Bar X 1
    10 X 115 X 3

    Front Squats
    3 X 115 X 3

    Sled
    20 yards X Sled + 120 X 3

    Finsher
    Leg Ext(Left leg only)
    12 X 120 X 3

    This is more of a rehab day and a day to work both unilateral and bilateral leg work.

    Some good signs are that when I front squat my left leg no longer rotates outward but stays in line with my right leg and before all of this it would rotate outward on the bottom of my front squats...I do believe this is a big improvement in the impingement I have/had...It makes me feel like the work I've been doing is showing up in natural movement patterns now.

    The trisets were hard with leg work but got through most of them....had to go to a cycle at the end there was no way I was going to triset the last 3 moves but I did keep rest periods to 30 second then 1 minute after the cycle...so I still got a lot of work in. Finished off with just a few extra sets targeting my left quad...

    I might start week 2 tomorrow as my Wednesday is going to be busy or I might take 2 days off then start week 2 on Thursday....I will get some rehab work in both days if I take them off from my regular work
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  15. #135
    Registered User mirroroferised's Avatar
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    Originally Posted by RT1957 View Post
    Thanks TM...my leg is doing much better...I actually think the hip circle is helping
    One of the better investments that I've made too. I love mine!
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    Hiding otter mode raynerd's Avatar
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    Nice looking lower work Ron, lots of great movements in there!
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    And the lower body just keeps on trucking! Nice job! 30 seconds rest is not a lot, so I'm sure you must have been sweating on those sets. Great job!
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  18. #138
    Registered User shaneinga's Avatar
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    Good looking workout Ron. Those single leg RDL's with DBs are always an awkward movement for me. Great balance doing those Ron!

    That is great news about the left leg tracking right on your front squats.
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    Recovering Weakling RT1957's Avatar
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    Originally Posted by mirroroferised View Post
    One of the better investments that I've made too. I love mine!
    I really like how fast it gets me warmed up for leg work and when my hip bothers me if I do a couple sets it stops hurting...Hey??? how did you change the title of your journal??

    Originally Posted by raynerd View Post
    Nice looking lower work Ron, lots of great movements in there!
    Thanks Shawn...I need some good conditioning work...my body composition changed a lot during this last episode where I can't really work legs

    Originally Posted by TM79 View Post
    And the lower body just keeps on trucking! Nice job! 30 seconds rest is not a lot, so I'm sure you must have been sweating on those sets. Great job!
    This new pace shows me how out of shape I've gotten over the last couple months...not being able to even walk my dog...I was dripping sweat....

    Originally Posted by shaneinga View Post
    Good looking workout Ron. Those single leg RDL's with DBs are always an awkward movement for me. Great balance doing those Ron!

    That is great news about the left leg tracking right on your front squats.
    Thanks Shane ....The SL RDL's are tough but I'm getting better at them. I only count reps I don't lose my balance...They will be the center of my rehab work...I was really happy to not see my leg rotate out at the bottom of my front squats...I thought that showed some good changes...I've found some good youtube channels for both Physical Therapy and Yoga...the 2 together have made big changes the last few weeks

    On another note I was able to off an old Hammond C3 Organ and 122 Leslie speaker I had when my band was touring.... so I picked up the Scout Reverse hyper by Westside....its a portable model that can fold up and be stored against the wall when not used...but I also have some extra room in my garage now that the Organ is gone so I'll have plenty of room for it now
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  20. #140
    Recovering Weakling RT1957's Avatar
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    2017 Cycle 5 W2 D1
    Upper body
    Morning weight: 192.7

    Reps X Weight X Sets

    Warmups
    PVC Rotations & Dislocations
    30 total

    RC Flies & Waves
    30 total

    Battle Rope
    Waves 40
    Oscillations 40

    Triset 1: Yates Rows – Bench Press – Rear Lateral Raises

    Yates Rows
    10 X Bar X 1
    6 X 95 X 1
    6 X 115 X 1
    6 X 125 X 6

    Bench Press
    WU's
    10 X Bar X 1
    5 X 95 X 1
    5 X 115 X 1
    3 X 135 X 1
    Work Sets
    6 X 160 X 3
    5 X 160 X 1

    6 X 160 Set 2 of 4


    5 X 160 Set 4 of 4


    Rear Lateral Raises
    8 X 30 X 3

    Triset 2: Pullovers – Incline BP - Side Lateral Raises

    Pullovers
    12 X 60 X 3

    Incline BP
    4 X 125 X 1
    4 X 115 X 2

    Side lateral raises
    8 X 30 X 3

    Triset 3: Paused Skull Crushers - DB Curls – Battle Rope

    Paused Skull Crushers
    8 X 67.5 X 1

    DB Curls
    8 X 30 X 3

    Battle Rope
    Waves 35
    Oscillations 25
    Power Slams 10

    Week 2 and back to regular BP. My hip is better and no reason not to use leg drive now that it can be in the mix. Trisets again Yates rows then BP and rear laterals...90 seconds rest and repeat...was only able to get 5 reps with 160 on set 4...

    Pullovers – Incline and Side laterals for triset 2...Incline BP is taking a beating in this WO...both bench and pullovers are taking quite a bit out of me...I'll work it and see if I can get some movement back on Inclines...

    Triset 3 for arms and conditioning work...skull crushers DB curls battle rope.

    This WO went a little slow today wasn't fast on setups between exercises so I burned a few extra minutes taking my time...

    Legs tomorrow

    My Scout reverse Hyper is scheduled for Monday delivery by the big brown truck...can't wait to set it up and get going on it
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  21. #141
    Registered User SixTribes's Avatar
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    RT- If you had a spotter you had 6 no problem. good to see the hip is feeling better!
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    Recovering Weakling RT1957's Avatar
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    Originally Posted by SixTribes View Post
    RT- If you had a spotter you had 6 no problem. good to see the hip is feeling better!
    Yeah I think so too...I just want to avoid grinder reps so I'll leave on in the rack if I think its gonna be a grinder...with the shorter rest periods and the trisets it'll take a bit to get use to the pace...I only lost a rep I should pick it up next session
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  23. #143
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Originally Posted by RT1957 View Post
    My Scout reverse Hyper is scheduled for Monday delivery by the big brown truck
    Sounds exciting Ron. Pullovers always tire me out too, same for those lying triceps extensions like Rippetoe does.
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    Ironwill2008 is surely doing RDL's and eating eggs and bacon somewhere right now.
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  24. #144
    Still Pounding! TM79's Avatar
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    Great looking upper day yesterday Ron. Strong work on all of it. I'm glad to hear that your hip is all better. That has to be a good feeling.
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  25. #145
    Hiding otter mode raynerd's Avatar
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    Glad to see the hip feeling better and great upper day! Back to regular bench again is a good sign!
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    Originally Posted by EjnarKolinkar View Post
    Sounds exciting Ron. Pullovers always tire me out too, same for those lying triceps extensions like Rippetoe does.
    RH should be here tomorrow according the the Big Brown Truck site....

    Pullovers I'm surprised how much they take out of my chest for Inclines...I've had to drop like 30 - 40 lbs and I still can't get but a few reps after pullovers...I'm thinking they might not be a good pairing but I'll ride it for a while. How does Rippetoe do Triceps ext...I pause mine....

    Originally Posted by TM79 View Post
    Great looking upper day yesterday Ron. Strong work on all of it. I'm glad to hear that your hip is all better. That has to be a good feeling.
    Thanks TM...my hip is better but still complains a bit the day after I do rows and I've really backed off of the weight on those...and it bitches after leg day a bit too but nowhere like it was...

    Originally Posted by raynerd View Post
    Glad to see the hip feeling better and great upper day! Back to regular bench again is a good sign!
    Thanks Shawn...Yeah back to my poverty Bench work....
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  27. #147
    Recovering Weakling RT1957's Avatar
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    2017 Cycle 5 W2 D2
    Lower Body
    Morning weight: 192

    Reps X Weights X Sets

    Warm ups

    Triset: HC – Step ups – SL RDL

    Hip Circle Lateral Walks
    10 steps X HC X 3

    Step Ups (12” Box)
    6 X 20 X 3

    SL RDL
    8 X NW X 1
    8 X 115 X 1
    8 X 20 X 1

    Triset Back Ext – Pause Squats – SL RDL

    Back Ext
    10 X BW X 3

    Pause Squats
    WU's
    3 X 95 X 1
    3 X 115 X 1
    3 X 135 X 1
    Work Sets
    6 X 45 X 3

    Pause squat 6 X 145 Set 3


    SL RDL
    8 X 30 X 3

    Cycle: RDL – Leg Press – Sled Push/Pull

    RDL
    6 X 145 X 3

    Leg Press(Feet high and close)
    8 X 190 X 3

    Sled
    20yards X sled + 110 X 3

    Sled 20yards X Sled + 110



    Pause squat day today and I'm slowly bumping the weight up 10 per session and I'm going to try and keep my RDL weight close to my pause squat weight. Right now they are the same due to all the resets for rehab.

    Hip circles feel real good and get my hips ready. I've noticed that my depth is more even then it use to be. So that's progress and I'm just trying hard to think evenly between my legs.

    Some size is starting to come back a little but it is again quite a bit smaller again than my right.

    Triset for the first 2 rounds but then went to a cycle for RDL's leg press and sled work.
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  28. #148
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    Good looking workout today Ron. The paused squats look good and loved watching the sled video. That's great that the hip circles are helping you get more depth on squats. Sounds like a keeper to me. Great job today!
    Male/38/5'10"/175 lbs
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  29. #149
    Registered User SixTribes's Avatar
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    Paused squats and sled work .....with sunshine...lucky bastid !! Great work as always RT.
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  30. #150
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    I was wondering why I had no updates popping up. Subscribed to your new one. Glad to hear things are loosening up and progressing.
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