Author Topic: Hochspeyer's Dungeon of Pain and Pleasure  (Read 13169 times)

Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #15 on: March 28, 2012, 09:57:42 PM »
Wednesday, March 28, 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.

BB Bench- (*all sets Rep 9)
5x9xbar

Incline DB bench-
9x3.3

Incline flyes-
9x3.3

BOR-
3x9xbar

Lateral DB raises-
9x3.3

Upright DB rows-
2x9x3.3

Alt DB curls-
3x9x3.3

Total time lifting= 20 minutes; Bar= Oly bar (45lbs)
Elliptical- 15 minutes LVL 5 1.3 miles 187kcal

My shoulder seems to be marginally better, although the dumbbells- even though very light- gave me a bunch of trouble and pain, as is shown by the single sets. I was very happy with the cardio numbers (aware, upping those numbers is not the goal here, but I think any improvement is an improvement).
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #16 on: March 29, 2012, 10:23:53 PM »
Thursday, March 29, 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

Deads-
9x111 (Rep 9)
9x122 (Rep 9)
5x138
5x144
5x155
5x166

Bicycles-
5x9 (Rep 9)

Leg Lifts-
4x9 (Rep 9)

Standing (flat) calf raise-
3x9 BW (Rep 9)

Total time lifting= 30 minutes
Elliptical- 15 minutes LVL 5 1.2 miles 173 kcal

The cat almost lost one of his lives today- he walked under the bar while I was deadlifting. I locked him in the cage, but then my rhythm got screwed up and on the 3rd set I had an extra plate on one side of the bar. No biggie- only 5.5lbs, but it was weird.

Three days lifting in a row. I can’t remember the last time I did that.

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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #17 on: April 03, 2012, 10:43:03 PM »
Tuesday, April 03, 2012
Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Daughtry’s self-titled album

Zercher squats-
9x67 (Rep 9)
9x78 (Rep 9)
9x89 (Rep 9)
9x100 (Rep 9)
5x111
5x122
5x133
5x144*

Leg raises-
3x9x72 (Rep 9)

Leg curls-
2x9x94 (Rep 9)

Total time- 32 minutes

Its (almost) always a great session when I hit a PR, and tonight’s PR was for squats and is a double of sorts- max weight and total pounds moved (5,556). The funny thing about it was I wasn’r even planning on going over 117- it just sorta happened. However, I gotta neg myself… I think I had a little left in the tank and should have tried to bust past 150.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #18 on: April 04, 2012, 11:50:16 PM »
Wednesday, April 04, 2012
Chemicals- Pre- Cytosport Muscle Milk (32g+ 8oz 2% milk) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise- Psych on USA Network

Flat bench-
5x9x EZ curl

Standing BB curl-
6x9xEZ curl

BOR-
6x9xEZ curl

Standing DB rows-
6x9x3.3
My shoulder was popping and sore most of the day, but the workout was not bad. I think its somewhat better- although the weights were super light, I was able to get a decent amount of volume without any real soreness.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #19 on: April 05, 2012, 10:27:51 PM »
Thursday, April 05, 2012
Chemicals- Pre- Cytosport Muscle Milk (32g+ water) intra (Cytosport Cytomax+ beta alanine) post (a couple of 90% lean burgers) Noise- Northern Exposure on DVD

Deads-
5x95
5x115
5x125
5x135
5x145
5x155
10x125

Bicycles-
6x9

Leg raises-
4x9

Standing calf raises-
5x9

Total lifting time- 30 minutes

Overall- not bad, could have been better. On the plus side, I got a little additional workout @work today setting up for a tire sale, which involved moving (stacking, unstacking, restacking and carrying form the rack to the stack) around 80 tires.
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Offline taylor9569

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #20 on: April 06, 2012, 05:09:12 AM »
Very solid and consistent work going on in here Hoch  :) :) :)
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 #21 on: April 09, 2012, 10:11:59 PM »
Monday, April 09, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (24g+ water) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise- Northern Exposure on DVD

*Before lifting, 2x1 mile walks

Zercher squats (all Rep 9)-
9x67
9x78
9x89
9x100
9x111
9x122

Single leg raises (Rep 9)-
9x3x38

Single leg curls (Rep9)-
9x3x38

Step ups (Rep 9)-
9x125+9x125

Bicycles (Rep 9)-
5x9

Total lifting time 42 minutes

Very happy with tonight’s session; I think it was close to, but not quite, maximum effort. I’m super happy with my squat progress. The single leg exercises were a new thing- I liked them, and will be doing them more often. My version of step ups uses one of those blue step aerobics blocks, about 3” high. It’s a bit of leg, and a bit of grip training: pick up the bar, step up and then down. Repeat using other foot, and that is 1+1 reps.

And I have an interview after Squatterday- should be interesting.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #22 on: April 16, 2012, 08:56:07 PM »
Monday, April 16, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (water+ Yoplait greek yogurt- ~36g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise- Northern Exposure on DVD 35 minutes total time.

Flat bench-
5x9xbar (Rep 9)

Preacher curls-
3x9xEZ curl (Rep 9)

BOR-
3x9xbar (Rep 9)

Standing DB rows-
2x9x10 (Rep 9)

Alt DB curls-
2x9x10 (Rep 9)

Leg lifts-
3x9 (Rep 9)

Bicycles-
3x9 (Rep 9)

Decline situps-
3x9 (Rep 9)

Shoulder/arm is still a bit tentative, as is clearly shown by the DB sets. I think its getting better, though, as I got in a fair number of reps on the bench. The preacher curls are new for me- I put them in as flyes are still a no-no. 100% today- I am happy.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #23 on: April 17, 2012, 10:08:23 PM »
Tuesday, April 17, 2012
Chemicals- Pre- ON Gold Standard Mocha Cappuccino (with water- 24g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise- Nirvana’s “Nevermind”.

Preliminaries (conditioning)
Walk- 1.1 milesx2
Grass cutting ~30 minutes

Squatterday! (*everything Rep 9)

Zerchers-
9x67
9x78
9x89
9x100
9x111
9x122
9x133

Single leg raise (per leg- all Rep 9)-
3x9x38

Single leg curl (per leg- all Rep 9)
4x9x38*

Total lifting time- 30 minutes

Really good session- I had a few more squats in the tank, but sinuses were going amock. I was very happy to get nine reps in on the last set. PR for reps on the leg curls- not huge, but a 33% increase over the previous session. Note about the protein- we traded some Muscle Milk for this. Our son in law bought it, and discovered it really doesn’t mix with anything, so we were understanding and traded. It’s not a bad flavor, if you like coffee.

I don’t.
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Online Bando

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #24 on: April 17, 2012, 10:11:51 PM »
Nice Zercher work Hoch
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #25 on: April 18, 2012, 01:38:09 AM »
Thanks, Bando. I'm getting pretty comfortable with the form, but I noticed once or twice that when coming up from ATG I was shifting onto the front of my feet (the ball??) rather than keeping flat-footed- kinda messed with my balance. 
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #26 on: April 19, 2012, 09:04:54 PM »
Thursday, April 19, 2012
Chemicals- Pre- Cytosport Muscle Milk (w/2%milk= ~24G) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Noise- UFO’s “Lights Out”.

(Everything Rep 9)
BB bench-
3x9xbar
3x9x50

Preacher curls-
9x EX curl
5x9x20

Incline DB-
9x10

BOR-
3x9xbar

Standing DB rows-
9x10

Alt DB curls-
9x9x1kg

Total time- ~30 minutes

My plan this morning had been to do deads tonight, but with my part time job (and standing all day), I’ve discovered that consecutive leg days don’t allow for sufficient recovery time, so it was back to the bench and arms today. I’ve decided to try to start moving the weight and/or sets up on the bench- shoulder didn’t mind that too much. Preachers were good as well. When I went to dumbbells, however, I got much complaining from the shoulder (*as shown by the single sets). I also tried lateral raises and front raises with the dumbbells, but those were phails right from the start.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #27 on: April 23, 2012, 09:51:27 PM »
Monday, April 23, 2012

Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Billy Idol’s “Vital Idol”

Deads-
5x125
5x145
5x165
5x187
2x2x209*
20*x75

Bicycles-
5x9

Lying leg lifts-
3x9

Standing decline calf raises-
3x9 BW

30 minutes total time

Accidentally set a couple of PR’s tonight. After bench, deads are my next-weakest lift, so after the first two sets, I decided to go big or go home (*well, big for me, anyway). The 20 rep set was done because, although I was puffing like a steam engine, I didn’t have much time in at all, so I decided to do a 20 rep set. Wow. I may try that with a lighter weight on squat day.

My *inspiration* on deads day.
« Last Edit: April 23, 2012, 10:01:46 PM by hochspeyer »
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #28 on: April 24, 2012, 09:31:01 PM »
Tuesday, April 24, 2012

Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Whitesnake’s self-titled CD

BB flat bench-
9x50
9x56
9x61
9x67
20x72

Preacher curls-
20x25
20x30*

BOR-
2x9xbar

Standing EZ bar curls-
9x30

Concentration curls (per arm)-
2x9x10

Flyes-
9x2

Lateral raises-
9x2

Standing DB rows-
2x9x10

Decline situps-
3x9
Total time- 30 minutes

I’m really liking the 20 rep sets! Tonight worked out better than I had expected it would, and I finally got to do a few sets of shoulder work, which confirmed that it is my shoulder that is the issue; also, that it is getting better.

Almost forgot: morning conditioning walk- 1.6 milesx2 w/ankle weights (3lb'ers, I think).
« Last Edit: April 24, 2012, 09:45:17 PM by hochspeyer »
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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #29 on: April 24, 2012, 09:38:57 PM »
20 reppers will kick your ass.  8)
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