Notes:got gassed by the chins. Tomorrow or fri I will have another leg day. The next two weeks will be a movement split, 4 days(horizontal push/pull, etc) followed by two weeks of 3x full body, followed by a week out of the gym, active rest/strategic deconditioning. I will try to repeat this cycle 3-4 times. Should keep my body guessing while letting me get the benefits of each training style. let me know what you think of it.
Here it is at the shop right after I got it, hence the shininess. I still have another 3 hours of work left on it but I am barely keeping my head above water paying for school so finishing it is on the back burner. It was an early bday present from my dad.
i know you want to do bbing, but i think if you do things like board presses, they would be MUCH easier on your elbow than extensions. Plus, you could get some good hypertrophy out of those as well.
Or, if you're going to stick with extensions, do what you're doing. Pushdowns and overhead ones. I would avoid doing any type like skullcrushers, or regular db extensions. For some reason, those put a lot more stress on the elbows than overhead and pushdowns.
I've seen lots of PLers complain of elbow pain for years and one of the main things that irritates it are extensions on lots of people. Just a heads up.
Keep it up buddy.
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Extensions can be pretty bad on the elbows if you go heavy, i have some tendonitis (or, this is what they tell me.) and ive found straight low bar squats and full ROM bench pressing are the worst culprits.
elbow sleeves + blue heat + roll your bis/tris on a golf ball (foam roller not near stiff enough) = half decent elbows.
ive been doing this and can do almost anything like normal, except for flat bench heavy more then 1x per week.
Notes: got dizzy after the 2nd set of romanians, took a 5 min breather, as such I cut the workout a bit short. Taking the next few for some R n R. Going to make a goal post before I start to hit the books.
Goals. Here are the rules, to start myself from a premature cutting phase, which seems to be my nature I have set the following goals. I cannot start to "cut" until ALL goals are met. It you your jobs to reference this post if I start to veer off coarse. Call me a liar, call me a quitter, do whatever it takes to keep me going.
Arms greater than or equal to 17"(current 16")
Thighs greater than of equal to 26(current 24.5")
Incline BB bench-275x6
Squat- 315x8
BW-205+ A.M. weight.
thats I can think of for now, if you have any suggestions let me know. Note, no DL goal, I have already pulled 495 at 175, I really do not see a reason to ever even try this again. It is just not worth it for my goals, do not even try to convince me other wise. The time frame is Feb to get these goals met. Hopefully it will not take as long.
As far as my other post about the switchin it up thing, just forget I even typed it. I am just going to play it by ear for now.
Alright, I got a big test to study for, I wont be around until the next
week. Happy early Father's Day to any who it applies.
Single Legged leg press
2plates(total, not per side)x8 EL
x8
x8
StevOs(that just what my old wrestling coach called them. Plyo squat jumps, ass to heels, then explode up on the toes as fast and get as high as you can)
Bwx10
x10
x10
calf press on hack squat
4platesx8
+50x8
+100x8
x8
Notes: Was disappointed with the amount I was doing for chins, till I hit the scale and realized with all my close on I was pulling over 230. Still would like to get that number much higher. Ate a big ole london broil tonight, got some left over for a pre squat day steak and egg breakfast.
My Bw is climbing alarming fast. I am eating super clean, so I am just going to roll with it. for ex here is a sample of todays eating.
7 a.m. 1 large bagle, 2 eggs, ham and 1 slice cheese.
10 a.m. 1 serving peanuts
11 a.m. 1 low carb myoplex RTD, 4 oz baked chicken parm, 1 serving whole wheat pasta
12. a.m. Pressed turkey wrap,(ate the chips on the plate hah, they were just starring at me)
3 p.m. 8 oz chicken parm, 2 servings whole wheat pasta
6p.m. preworkout shake, 1 scoop whey, 10 oz gatorade
8:30 10 oz london broil. 3 servings of:
brown rice cooked in olive oil, with 1 can of pinot beans, 6 oz skim milk, 3 slices white american swiss with an avocado spread. 6 oz gator ade.
probly kill 4-6 spoons of natty pb and chug some skim milk before bed.
****at this point I had to step out because I thought I would puke, decided to take it easy after this***
Leg extensions
80x12
100x10
100x15
Standing Calf raise
300x5
x5
x5
seated rotary calf
230x10
x10
notes: the nausea was frustrating. I had allot on my mind today, kind of took it out on the squat. I did 295x3 last time around so i was really happy with the work. Maybe the 20lb jump is what caused the issues, who knows, felt good though.
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