Today was my first day back. Kept it light, lifted with my muscles, not my ego today. Most importantly, 100% pain free. Current diet is 33/33/33. Today is also my first day back in supps.
creatine-3-10gs
BCAAs-6-12gs
Fish oil-6-12gs
Rehab sessions and cardio will drop from 5xweek to 2-3 and will not be logged. For the next two months my focus will be getting back to 100% and learning to lift with my muscles, not my ego or momentum. Weight is now irrelevant, only a tool to monitor progress.
The shoulder painis a result of having my sc joint broken and dislocated years ago. Lot of light weight external rotations and stretching have done it the best. Also I rope allot, and using a rope with heavier handles did me wonders, its pretty much just doing rotations for 20 min. That and I quit doing cleans.
Got caught up with school n work, didnt get to post my log last night.
06/02
Deadlift
225x15
225x15
Standing BB shrug
135x15
135x15
Squat
185x12
185x12
seated calf raise
130x15
130x15
Notes: Today was my leg version or "reteaching" my muscles to move the weight. The squats were brutal with such little weight. I would drop with a 2-3 escond pause hams to heels and no lockout at the top. Felt really good, I feal confident now to start slowly add weight and still be able to lift with my muscles strictly and not ego.
6/03
Flat BB Bench
225x6
225x6
225x6
Dips
bwx10
bwx10
bwx10
Feet elevated push ups
BWx12
BWx12
Bwx12
Pull ups, dead hang(1-2 second pause locked out at bottom)
BWx6
Bwx6
Bwx6
Notes: Man, for a guy who used to rep 275x6 on the bench, today CRUSHED my ego. Same with the curls, but oh well. Got an extremely dense workout today, all of that volume was done in 45 min. Taking tomorrow off to do some rehab and I will hit up legs/shoulders on thurs. Also forgot to bring a change of clothes for class. Needless to say nobody sat next to me today.
Hah not mind muscle connection, but when you change gear to pure aesthetics over pure performance you have to lift differently. Before it was move weight from point A to point B. Now it is contract the muscle which will subsequently move the weight from A to B.
Yeah I am taking 2 classes all summer. I should of graduated ths spring but I am a year behind, If I want to graduate next spring without any probs I am taking the two hardest classes I have in 6 week sessions to get them out the way.
I dunno what it is but I want in the gym.....bad.....like an itch I gotta scratch. Its like a switch flipped back on and I just cant stay out of it. I may go to the gym and do shoulder/abs/rehab and some cardio later.
I realize I have never posted a picture of my legs before. I just tried to take a quick shot with my phone.
I would love criticism. Brutally honest at that. To me they are the biggest thing holding me back aside from trap and arm. They measure 24.5 at their biggest point. I do not know if that is good, bad whatever. I will say I have almost no separation and I need to add at least 2 more inches before I dare expose them on a stage.
Well I guess these would be good to have these for comparisons down the road.
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That's what I do.
Last edited by Waittz : 06-04-2008 at 05:24 PM.
Reason: spelling
yeah, and they were all genetic freaks in there 30s juiced out of their minds. Oh yeah, two of them had record stints as Mr. O. Dont get me wrong, Im a life long BB fan but I do not have delusions of grandeur. Id love to be able to add a solid 2"(2.5 optimally) to them by the years end(may take a big longer than that) along with 1" to the upper arms bringing me to 26.5(27)" and 17" respectively.
As much as I felt like a douche I listened to an old friend and had a strictly shoulders day. The old friend was a medical assistant for my old othro where my mom worked. He was the one who helped me recover when i originally Fed up the SC joint. He was also a competitive natural BBer who at 5'4" had 17"s.. no lie.
6/04
BB seated overhead press
155x8
x8
x8
cable upright rows
52.5x10
x10
x10
hanging lateral raises
10EHx12
x12
x12
Rear delt flys
10EHx15
x15
x15
standing cable shrugs
100x10
120x10
x10
seated 1 arm shrugs
40x15
x15
Tomorrow I will hit legs again and then take two rest days. I am still using 40-60% of what I used to on my lifts so the 5 days really isnt too bad. I will most likely drop back to 4 days once the weight climbs back.
have you ever looked into DC training? if I was bodybuilding, thats the template I would use no doubt. Worth reading into at least, may give you some ideas.
..im just gunna lift some waittz. consistency x time=success. going to bed, just watched Revolver. Guy Richie is on drugs. Gunna murder the legs tomorrow after schoo.
I actually wear something like that. But it is much heavier duty. Has a "pillow" than sits on my forearm. Pain free since I have been using it in combo with the other stuff.
BTW, my legs are F'ing toasted. I cannot remember the last time they were this sore. I think I found just the right amount of volume, ideally 1-2 more sets of squats though. If I can get in two solid sessions like that a week my legs will be looking allot different in 6 months. Im betting they will still be sore by mondays session.
Triceps press down, rope
(the stack had no numbers)
Xx8
X+one platex6
x6
EZ bar curls
85x8
x6
x6
BW-188.5
Notes: Felt good. Weight is climbing back. 3 lb gain on the scale does not suprise me, muscle mem and creatine may have been the culprit, as such there will be no dietary changes this week and I will not be surprised to be back over 190 by next week.
Legs are still very torn up today, may postpone tomorrows workout to tues. Yard work will suck today.
we will see. Working all day tomorrow, but the yard work did help get some blood flowing to the legs. Will see how they feel tomorrow night when I get home, if not Ill jsut go tues before class.
man, you both can go fuck yourselves. D-bags guilted me into the gym.
06/09
Deadlifts, snatch grip, 6 inch platform
225x8
225x8
225x6
Reverse lunges
50EHx10EL
50EHx10EL
50EHx10EL
Standing calf raise
240x6
x6
x6
x6
Calf press on hack squat, bent knees, feet together
4platesx8
x8
x8
Standing single leg calf raise
50EHx10EL
50EHx10EL
Cable Crunch
72.5x8
77.5x8
82.5x8
Notes: My legs were stil sore so I took it easy on my thighs. First time ever doing Snatch grip on a platform, 2nd time ever doing it snatch. humbled. Checked the scale to get a feeling for my night time weight, since the last weigh in was morning. 191.5. Thinking 210 is my goal. Tonight workout made posible thanks to my gf's mash potatoes.
I actually wear something like that. But it is much heavier duty. Has a "pillow" than sits on my forearm. Pain free since I have been using it in combo with the other stuff..
like this??
Quote:
man, you both can go fuck yourselves. D-bags guilted me into the gym.
hahahahahaha!!!
i did a couple back squats one day, 500lb yoke runs +540lb pickups the next day, and then front squats a few days after and trap bar deads the next day, and then farmers and 530lb sled drags the day after that! hahahaha! suck it up nancy!
but seriously, my legs are still trying to recover.
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