Author Topic: Hochspeyer's Dungeon of Pain and Pleasure  (Read 13170 times)

Offline hochspeyer

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Hochspeyer's Dungeon of Pain and Pleasure
« on: March 22, 2012, 03:41:53 PM »
I will get some meat in here as soon as I update the digital version of my journal @home.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #1 on: March 22, 2012, 09:56:09 PM »
Wednesday, March 21, 2012
1.1 mile walk x2
Zercher squats- 9xbar, 9x50, 9x56, 9x61, 9x67
Leg lifts- 3x9x72
Leg curls- 5x9x72

Thursday, March 22, 2012
 
Chemicals- GNC AMP protein (~30g) intra (Cytosport Cytomax+Emergen-C+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Don Henley’s “Building The Perfect Beast” (*aware that I am stuck in the 80’s)

*Everything is Rep 9
Incline bench-
9x15
9x21
9x25
3x9x31

Upright BB rows-
9x31

Alt DB curls-
3x9x3.3

Bent knee BOR-
5x9x31

Total time 15 minutes- probably the weakest session I’ve ever logged. The only move that my shoulder didn’t mind was the BOR’s- the upright row was a struggle to complete. The alternating curls- last set was a struggle, even at the light weight. Shoulder is a little sore right now, but I’m hoping that the weight training will have a therapeutic effect. We’ll see.
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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #2 on: March 22, 2012, 11:21:49 PM »

*Everything is Rep 9


I like the cut of your jib Sir.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #3 on: March 22, 2012, 11:33:03 PM »
Thanks! I'm feeling the shoulder now. I'm thinking I may try deads tomorrow. >:( :o ;D
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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #4 on: March 23, 2012, 12:02:11 AM »
no try. do.
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Offline taylor9569

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #5 on: March 23, 2012, 04:49:04 AM »
T.G.F.M.M. /  Thank God For Muscle Memory - Bando

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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #6 on: March 23, 2012, 09:26:50 AM »
Yah- I didn't mean it as in a limp-wristed "try"... I meant it as in "what my shoulder will tolerate" attempt.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #7 on: March 23, 2012, 09:56:02 PM »
Friday, March 23, 2012
Chemicals- GNC AMP protein (~30g) intra (Cytosport Cytomax+Emergen-C+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine

Everything Rep 9 FTW!
Deads-
9x67
9x72
9x78
9x83
9x89
9x94
9x100

Bicycles-
4x9

Leg raises-
3x9 (each leg)

Planks-
3x9 count (1 count= 1 inhale/exhale cycle, or “one- thousand-one, one-thousand-two”)

Good session; could have done more. I started fairly light on the deads- next time I will go heavier to start. I have not done bicycles and leg raises in forever- they were killer! Planks- I had at least two more in me, but my shoulder didn’t.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #8 on: March 25, 2012, 09:36:13 PM »
Nothin' but water and elliptical today. I didn't have my glasses on, so I didn't get any speeds and feeds for this session, but for the first time in a while, I actually had it plugged in, so it was 30 minutes @LVL5, unknown average speed.
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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #9 on: March 26, 2012, 06:49:11 PM »
Checkin' in.

Looks around.


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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #10 on: March 26, 2012, 11:11:09 PM »
Thanks, Flex.

Elliptical only again today. Per the elliptical's electronics, 30 minutes/2.3miles/333kcals/4.6mph avg. Drank a 4 scoop serving of ON Amino Energy (20kcal), so that's a ~300kcal net, I think. Back to the iron tomorrow!
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Offline taylor9569

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #11 on: March 27, 2012, 03:11:18 AM »
.........Back to the iron tomorrow!


 8)
T.G.F.M.M. /  Thank God For Muscle Memory - Bando

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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #12 on: March 27, 2012, 01:45:27 PM »
And, as promised... shoulder is better, but not THAT good, so I guess I'll just SQUAT.


Tuesday, March 27, 2012
Chemicals- Pre- Cytosport Evopro (26g)+ MRI Black Powder (*yeah, baby!) intra (Cytosport Cytomax+Emergen-C+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Daughtry’s self-titled album- I may have found my new training music.

Zercher squats-
9x67 (Rep 9)
5x78
5x89
5x100
5x111
5x117*

Leg raises (*all Rep 9)-
9x72
9x75
9x77
9x80
9x83

Leg curls (*all Rep 9)-
9x72
9x77
9x83
9x94
9x99
9x105
9x110*

Now we’re talkin’- I’m very happy with my squat progress. Zerchers are a bit different from back squats- they seem to engage the arms and shoulders. Since I can’t do much upper body stuff with any significant amount of weight, I’m trying to put a greater effort into squatting and deadlifting. Its not much by the standards of anyone else, but at the end of the day there’s only one person on my stage, and every time I put up a PR (*), it’s a win. 8)
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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #13 on: March 27, 2012, 07:51:47 PM »
whole lotta rep 9's in here  8)

why you Zercher with bad shoulder  ???
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #14 on: March 27, 2012, 10:51:01 PM »
I've graduated to doing squats with a real (Oly) bar, and it causes a fair amount of discomfort to get my arm into position for a back squat. I'm certainly no squatmonster, but the weights are coming up; the Zerchers are a work around until I can back squat again.
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