Got your tickets...? - Page 2 - JP Fitness Forums

Chris D · 02-27-2006, 07:53 PM

Glad to see your doing single leg work Danny...especially after putting me through those elevated one's. I think you got more in you!

DKing · 02-27-2006, 08:18 PM

Thanks for stopping by Chris. You are right, I probably do have a bit more in me but damn do I hate high rep single leg work! Haha, I will bump them up even more next week.

Danny

DKing · 02-28-2006, 10:07 PM

2/28/06

Core

A1)Low to High Cable rotations
2x10 #12

A2) High cable side bends
2x10 #14

B1) Cable Swiss Ball Crunches
2x10 #12

B2) Planks w/ feet on ball
2x30 seconds

Done

I have been doing a lot of sitting lately and my hips are really bugging me from it. I need to really up the dynamic mobility stuff I am doing and add even more regeneration work like stretching and foam rolling. Hot tubbing should happen more too, maybe tomorrow.

Danny

DKing · 03-01-2006, 01:37 PM

3/1/06

DE Upper AM - medium volume

A) Dumbbell overhead press w/mini band
3x6 25,30,30 - last set was damn tough, didn't fully lock out the 6th rep

B) 3 board press
3x3 195,205,205 - these all felt good

Today was good, more to come later

Danny

Buk · 03-01-2006, 01:42 PM

Moving a lot more weight around than last week. I like the 2-a-days, I do them a lot when I can. One of the biggest advantages is that it doubles me up for the warmup, stretching, foam roller, and movement stuff that I can't ever do too much of. Great job, We'll be waiting for tonights update.

DKing · 03-01-2006, 09:25 PM

Buk - I am moving a bunch more, the lower volume makes it way easier to push the weights up. I am really liking the 2-a-day thing, its my first time doing it. I think I am going to use it more often.

3/1/06

DE Upper - PM

A1) Seated Row
3x10 #15+5 lb weight

A2) Standing cable press
2x8 #7

B1) Kneeling face pulls
2x10 #14 (different cable stack)

B2) Mixed grip chin-ups
2x8

Done, arms are pumped!

Danny

Mahler · 03-02-2006, 08:25 AM

Nice going, my man.

Are those # the settings on the cable station?

Mahler

DKing · 03-02-2006, 09:15 PM

Thanks John. Yeah, the numbers are what setting it is. Each station is so different I never call them pounds just because I have no idea what I am actually lifting.

3/2/06

Max Effort Lowerbody - medium volume

A) Good Morning froms pins
245x3
275x1
295x1
315x1
335x1
365x0x2
very happy with this number, its been forever since I have done this move. The bar is 2 inches under my belly button resting on the pins.

B) Snatch grip deadlift w/straps
3x6 265 - holy crap was this hard. Reps on a deadlift suck and the larger range on a snatch grip makes it suck even more. This was a big jump from last week.

C) 1 leg romanian deadlift
1x8 40 lbs per hand - I was tired as hell here and didn't feel another set would benifit me at all.

Done

Great workout. Not only did I perfom better than expected, everything felt great. I kept a really hard arch the whole time, I felt really stable and best of all nothing was sore or felt off. Hopefully I have a lot more workouts like this before Chicago.

Danny

DKing · 03-03-2006, 05:40 PM

3/3/06

Core

A1) High to Low cable rotations
2x10 #11

A2) Partial dragon flags
2x10

B1) Saxton Side bends
2x10 to each side 20 lbs

B2) Ab pulldowns
2x12 #7

15 minutes of medium intensity cardio - crap do I hate cardio!

Nothing much today, just some stuff to get moving.

Danny

DKing · 03-05-2006, 10:45 PM

3/4/06

Strongman

Axle Clean and Press
up to 210x1 - felt good, had a pretty good split jerk too, I have been practicing in warm-up.
230x0 cleaned it but it was just too heavy

Farmer walk
200 lbs per handx90 feet
250 lbs per handx45 feet
300 lbs per handx10 feet - this sucked, i hurt my back somehow doing this. Not sure exactly what the problem is but my back really doesn't like me right now. I will hopefully get into the chiro tomorrow and he will fix me right up.

Viking press
couple sets of strict presses

Harness sled pulls
couple sets

Dammit, I don't think the back is anything serious, just kinda strained some stuff but its annoying to have everything progress really well then maybe have to slow down.

My hips have been crazy tight lately and I am sure that that is the cause of the back issues, so hopefully the chiro can ART the crap out of them.

3/5/06
lots of mobility and stretching stuff as well as shoulder stuff

Danny

DKing · 03-06-2006, 10:39 PM

3/6/06

went to the chiro. He thinks I just strained a couple muscles. I was pretty twisted up though, with my right leg being about .5 inches lower. He fixed that up though. I love him. ART on your hamstrings and quads hurts a lot. Psoas hurts even more. Nothing hurts like the subscap though. I think I would kill a person for my chiro if he asked. I heart him.

and for the workout:

Dynamic effort lowerbody - very high volume week

A) Box Squats
12x2 235 this sucked, not dynamic at all still gun shy about my back.

B) thought about good mornings but I didn't want to chance anything

I called it here. Nothing hurt but if I pushed it it would have.

What sucks is that everything was going sooo well and then something stupid happens. Especially this week. I am all set for some crazy high volume and I can't do it. Damn! The upperbody and hopefully ME lower will hopefully make up for it.

Danny

Marykaa · 03-07-2006, 06:41 AM

Good luck with your aches and pains. They suck big time always :/

Chris D · 03-07-2006, 10:57 AM

Danny,

Sorry to hear about your injuries. You'll come through stronger however. Keep at it.

Say hows your YMCA job going and the program you were putting together with the kids there? One of the YMCA's that I workout at could really use someone of your caliber. Guy that is okay, but spends most of the time in the office on the computer. Some kid almost killed himself while I was there last week on the incline bench. I told him to stop and leave after he got done. Probably not the best response, but he left which was probably best (there's more to the story as well).

GqArtguy · 03-07-2006, 12:38 PM

[ QUOTE ]
3/6/06

went to the chiro. He thinks I just strained a couple muscles. I was pretty twisted up though, with my right leg being about .5 inches lower. He fixed that up though. I love him. ART on your hamstrings and quads hurts a lot. Psoas hurts even more. Nothing hurts like the subscap though. I think I would kill a person for my chiro if he asked. I heart him.

and for the workout:

Dynamic effort lowerbody - very high volume week

A) Box Squats
12x2 235 this sucked, not dynamic at all still gun shy about my back.

B) thought about good mornings but I didn't want to chance anything

I called it here. Nothing hurt but if I pushed it it would have.

What sucks is that everything was going sooo well and then something stupid happens. Especially this week. I am all set for some crazy high volume and I can't do it. Damn! The upperbody and hopefully ME lower will hopefully make up for it.

Danny

[/ QUOTE ]

Ive had ART on my quads, psoas, and subscap (among other places). Psoas sucked and it took me a good 2 months or so for my psoas to loosen up despite my flexibility. THe subscap and upper trap are by far the most painful places to have ART done for me. Then I get adjusted and everythign feels awesome.

I hear you about the gun shyness. My QL has been having some issues because my erector spinae has some overuse issues and a few knots. Last week I when I was squatting, the weight was easy but then I felt a slight pull on the way up and I was like "better stop here." Oh well, next time.

DKing · 03-07-2006, 02:06 PM

Wow thanks a lot guys!

Mary - Yeah, and they never come at a good time. I am gearing up for one of my biggest contests of the year so I really need to straighten this out.

Chris - The Y is going okay. I enjoy it most of the time, but being a smaller Y, the pay sucks. Right now I am not working with the kids at all. We have had quite a few problems with programs and getting enough interest to justify cost, but I am making up for that by being pretty busy Personal training so I am okay with it. I think most gyms could use more quality trainers!

GQ - Oh man do I love the ART/adjustment combo. Its even better when he does a bunch of elecrostim too. I always think about quitting working out after a session just so I can feel amazing all the time [img]/images/graemlins/laugh.gif[/img].

I hear you on the QL stuff, I think thats where all my problems started, in the left QL. That and the glute medius. Hey congrats on your first Oly Competition by the way. I saw the post at Strength news but never said anything.

Danny

DKing · 03-08-2006, 10:19 PM

3/8/06

Dynamic Upperbody - AM - Very high volume week

A) Seated dumbbell overheads
5x6 40,50,50,45,40 - I forgot the mini-band today so I had to go without. No bid deal but it made weight selection kinda hard. The 50's ended up being a bit too much and took a but out of me making the last two sets really damn hard.

B) 3 board Press
6x3 205 - almost didn't make it through this, thank god for the spotter on the last set

Done

Dynamic Upper con't - PM - Very high volume

A1) Seated Rows - did this workout at a different gyms so the cable numbers were all different and I actually had a strong enough stack for rows.
5x8 140

A2) Standing Cable Press
4x8 50

B1) Face Pulls
4x10 60

B2) Mixed grip Chins
2x8 - with all the volume before these it made it almost impossible to get through these. Holy crap. My biceps were dead by this point.

C) lots of rotations and mid/lower trap work. Shoulder feel great!

Done

Wow this high volume stuff was hard. I also didn't eat nearly enough today, especially between workouts and the timing wasn't the best, just 4.5 hours between them rather than the normal 6-8, but I made it through.

Danny

BjsAust · 03-08-2006, 10:32 PM

So even though its dynamic work, you still go basically to failure? I always thought you'd have plenty in reserve on DE days?

DKing · 03-08-2006, 11:43 PM

You normally would. I really wouldn't use my training as a good example of a classic westside split. Its more of a repetition day than anything, but it will eventually turn into a dynamic day. Right now my shoulders just aren't ready for the stress of maximally accelerating weights especially with any kind of accomodating resistance added on. The main reason I called it the dynamic day was because in at least the previous workouts I was using the mini-band to start conditioning the body to that sort of stress again.

Its also a bit different this week. This week the goal is to get in as much volume as possible and impose as much fatigue as I can so that next week, which is very low volume I can up the intensity quite a bit and supercompensate. Its an example of dual-factory theory, if you have ever read that term.

So long story short - I guess I really shouldn't call what I am doing dynamic effort, its closer to repetative effort
Danny

DKing · 03-10-2006, 05:40 PM

3/10/06

Max Effort Lowerbody

A) Max Front Squat - Got to use amazing stuff today, eliko bars and plates. They were in kilos though so the progresion was kinda funny
lotsx1
290x1
320x1 - PR!
342x0 - close, barely missed it, just couldn't power through my sticking point

B) Glute-ham raises
4x6

C) Step ups
3x10 50 lb dumbbell in opposite hand

Got in a pretty good workout for the lowerbody still avoiding anything to really load the back. The left side cramped up after training but ice and foam rolling made it feel great.

Danny