Road to 400 Log - Page 22 - JP Fitness Forums

Mahler · 05-10-2006, 06:18 PM

Looking pretty damn good. Those big lifts (deads and squats) are great.

I. Kay · 05-12-2006, 07:36 PM

Scap Pushups
3x15

Decline Bb Bench
3x135
3x185
3x205
3x215

Prone Internal Rotations 2x15 (5 lbs)
Lying External Rotations 2x15 (5 lbs)

Inverted Rows w/ rings
10,9,8

Kind of a blah workout. Feeling tired, forgot my ipod, elbow was bugging me (that's why I stopped short on the declines). Ah well.

Rev · 05-13-2006, 12:50 PM

Quote:

Originally Posted by RockHard

Lifted with a partner today. Didn't realize until just now that I jumped to 245 this week... I thought I had done 235 last week! Went really well. Just shows what motivation you can get from someone egging you on!

Lifting with partners that are just as motivated as you has to be one of the biggest weapons in strength training I've ever experienced.

How have you been Rock? Great to see you still training hard dude, keep it up man.

Nate

I. Kay · 05-13-2006, 07:16 PM

Quote:

Originally Posted by Rev

Lifting with partners that are just as motivated as you has to be one of the biggest weapons in strength training I've ever experienced.

How have you been Rock? Great to see you still training hard dude, keep it up man.

Nate

Hey man! Long time no see! What you been up to?

I've been good, myself. Not yet reached me goal though

. I should have named this log "The Long and Winding Road to 400".

Hope all is well!

I. Kay · 05-14-2006, 01:32 PM

My elbow acted up again today. Seeing my massage guy tomorrow. Very frustrating. However:

Deadlifts
warmup sets, etc.
225x1
265x1
305x1
315x1 (*this is when it started shooting through my elbow, same as on the declines a few days ago)

Single-Leg Kettlebell Deadlifts
4x6 - 24kg (each leg)
2x3 - 32kg (each leg)

I. Kay · 05-15-2006, 06:18 PM

Dips and Chinups
Supersetting 3 reps of each, 20 second rest in between supersets
20 rounds (60 total dips and 60 total chins)

Db Lateral Raises (toward the front, thumbs up)
2x10 - 12's

Prone Reverse Flyes
2x10 - 12's

Db Scap Presses
3x10 - 40's

BadDog · 05-15-2006, 06:23 PM

Rock,

Hope your elbow gets better - maybe it's all the rain we've been getting.

BD

I. Kay · 05-15-2006, 07:08 PM

Quote:

Originally Posted by BadDog

Rock,

Hope your elbow gets better - maybe it's all the rain we've been getting.

BD

Thanks man. My massage guy tore my arms up after my workout.

He found some major striations in the forearms, tightness around the elbows, etc. By my next upper-body workout I should be good to go.

As for the rain: I think that's effecting my energy levels more than anything. Friggin depressing!

I. Kay · 05-16-2006, 02:33 PM

Db Flyes
100x 10's

Ok, tried that new Waterbury thing. Misjudged the weights and got all 100 in on one go. Ok, like he said in the article, I'll simply adjust next time. Likely 20's. Nonetheless, my pecs are feeling it!

I. Kay · 05-16-2006, 09:19 PM

Reverse Db Flyes
60,20,20x 5's

Worked much better with these. Feels good.

In case anyone is wondering which two parts I picked to work on: pecs and rear delts.

I. Kay · 05-17-2006, 04:41 PM

Squats
2x3 - 245
2x3 - 255
4x3 - 265
2x3 - 255

Hanging Leg Raises 2x10
Cable Woodchops 1x15 - 100 (each side)
Cable Oblique Pressdowns 1x15 - 150 (each side)
Neck Pulls 2x12 - 150

I. Kay · 05-20-2006, 01:19 PM

There was still a lot of pain in my arm this morning, so I went with another leg day.

Alternating Bb Step-Ups
16x185
16x175
16x165

Alternating Single-leg Kettlbebell Deadlifts
3x12- 32kg

Hanging Leg Raises 2x10
Rope Pressdowns 2x12 - 120
Overhead Db Extensions 2x12 - 40
Decline Situps, weight overhead 3x6 - quarter plate

Prone Internal Rotations 2x12 - 5
Lying External Rotations 2x12 - 5
Seated Internal Rotations 3x8 - 7

I tried out the triceps work to see if/where the pain might be. Basically I felt some build up around my forearn, but it wasn't that bad. The rotations, especially the seated internals, made it feel better. My friend then checked me out and discovered some tightness in the teres major and minor. He pulled on those suckers for a while and now I'm feeling MUCH better. (Note, he said the forearm pain was something a little different than the apparent triceps pain I was having. Nonetheless, my arm feels better over-all, and I have a decent idea of where the problems are.)

I. Kay · 05-21-2006, 02:58 PM

30 minutes, eliptical machine

I. Kay · 05-22-2006, 02:45 PM

Db Bench Press
4,4,3 - 85's (*here is where my left arm started acting up again; stopped)

Dips
10,10,10,6,3,3,3,2 (these do not hurt my arm... interesting)

NG Seated Rows
12,12,8 - 120

Deadlifts
2x8 - 225

Eliptical
10 minutes

Declined Situps
3x8 - w/ quarter plate overhead

I. Kay · 05-23-2006, 04:47 PM

Squats
3x225
3x235
3x245
1x275
1x285*
1x275
2x255
3x245
3x245
3x245

*personal best with medium-stance squats

I. Kay · 05-27-2006, 12:03 PM

Forearm still a slight pain. Used straps for the step-ups and deads.

Db Step-Ups
3x8 - 80's (each side)

Kettlebell Deadlifts
2x8 - 32kg (each side)

Deadlifts
1x225
1x275
1x315
3x2-315

Reverse Db Flyes
2x8 - 20's
2x8 - 15's

Single-Arm Db Scap Presses
3x15 - 40 (each side)

Prone Internal Rotations
2x12 - 5 (each side)

Lying External Rotations
2x12 - 5 (each side)

I. Kay · 05-28-2006, 01:28 PM

superset:
Dips 10x bw+25 / 7x bw+25 / 7xbw+15 / 7xbw
Overhead db extension 10,7-40 / 2x10-40

Db flyes 3x8 - 40's

Deadlifts 15x135
Squats 10x135

God this one hurt. Everything was stiff, no energy... I didn't sleep well in the humidity last night, so I'm thinking maybe that's it. Nonetheless, I got some decent work in.

I. Kay · 05-31-2006, 04:23 PM

3x3x135
3x185
3x225
2x275
1x315
1x365
1x405***

***Goal achieved!

Clean/Push Press/Front Squat combo
10,9,5 - 95

Rev · 05-31-2006, 04:25 PM

It's been a long and windy road but the man has reached the end! Ok so when is the new log coming? The Road to 500?

Lost Dog · 05-31-2006, 04:32 PM

405? That's more than 400. Showoff!