Iron Sanctuary

Journals => Journals => Topic started by: Bando on March 24, 2012, 02:54:56 PM

Title: Bando's Log - Anabolic Dreams and PR Screams
Post by: Bando on March 24, 2012, 02:54:56 PM
 The philosophy of DC training is that by growing stronger, you necessarily grow bigger. There is only 1 working set per bodypart with as many warmup sets as you need. The focus is on the decline or decentric portion of the lift, which should be about 6 seconds. The working set is a rest/pause, so you crank out as many reps as you can,  rest for 12-15 breaths, repeat until you canít do another rep, repeat until no more reps are possible.  At that point you do a static hold with the weight until that fails. By doing only 1 lift per badypart allows you to recuperate enough to hit that bodypart again as soon as 2 days later (with a different lift.) I began this on January 2 this year and have certainly seen strength gains. The program doesnít call for ab or trap work, but I work those in, doing traps with shoulders and a few sets of abs at the end of every other workout or so.

for more see:

http://www.thepumpingstation.com/doggcrapp.html (http://www.thepumpingstation.com/doggcrapp.html)
 
It looks like this:

Day one:

 Chest
 Shoulders
 Triceps
 Back width
 Back thickness
 
 Day two:

 Biceps
 Forearms
 Calves
 Hamstrings
 Quads
 
 Day three:

Repeat Day 1, but with all different moves
 
 Day four:

Repeat Day 2 but with all different moves

Day 5:

Repeat day 1 but with all different moves not used day 1 or 3

Day 6:

Repeat Day 2 with different lifts not used in day 2 or 4

Day 7

Repeat cycle, working set has to beat weight and/or reps achieved in day 1 or that lift gets removed from the routine.

So enough chatter, letís get to work, shall we?  ;D

Day 1, Cycle 1

Dumbell Bench Press (hereafter DB BP)

Warmup (hereafter wu)

35ís x 10
35ís x 10
40ís x 10
40ís x 9

Workset (hereafter ws)

75ís x 9, 6, 4, 2, hold

Behind the neck press (hereafter BHN Press)

Wu

Bar x 9
Bar x 10
75 x 9

Ws

100 x 9, 5, 4 (no hold today for safety)

DB Shrugs

wu

75ís x 8
75ís x 8

Ws

75ís x 9, 5, 4 hold

Close Grip Bench Press (hereafter CGBP)

Wu

135 x 9
135 x 9

ws

185 x 3, 2, 1 :( so 135 x 7

Pullups

All bodyweight

Wu

X6
X6

Ws

X 9, 3, 2 hold

I video'ed these before:

[youtube]DC Pullups (http://www.youtube.com/watch?v=wYN-2EzTalY#)[/youtube]

T-Bars

Wu

100 x 8
100 x 9

Ws

100 x 11, 7, 5 hold

Finished with decentric tendonitis curls prescribed by my PT
Just coming off 4 days I took off to get my house painted, house is painted, swole is on, and life is good  8)
Feel free to post up questions, comments, death threats etc. in my journal, because Iíll be doing the same in your journal  ;)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: taylor9569 on March 24, 2012, 02:57:15 PM
1rd. About time  ;)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: hochspeyer on March 24, 2012, 04:52:33 PM
2st. Well now I know what DC is at least.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Pharmamarketer on March 25, 2012, 12:44:00 PM
Tried to rep for the journal.  I am not worthy :(
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Slow_Progress on March 25, 2012, 01:44:43 PM
Eccentric = the "relaxation" phase, i.e. the negative part of a lift (Downward motion during bench press)
Concentric = the contraction phase, i.e. the positive part of the lift (upward motion during bench press)

I'm too OCD to not post that, sorry, don't mean to be condescending or anything, looks like a great program, but there's something wrong with my brain that won't let that go.

Talk about the Tendonitis Curls your PT recommended, interested in what that is...
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on March 25, 2012, 08:29:49 PM
Eccentric = the "relaxation" phase, i.e. the negative part of a lift (Downward motion during bench press)
Concentric = the contraction phase, i.e. the positive part of the lift (upward motion during bench press)

I'm too OCD to not post that, sorry, don't mean to be condescending or anything, looks like a great program, but there's something wrong with my brain that won't let that go.

Talk about the Tendonitis Curls your PT recommended, interested in what that is...

decentric = eccentric, gotcha.

The curls for my bicep tendonitis are eccentric DB Curls for 12 - 15 reps. So on the concentric motion I grab the weight or my wrist with the other hand and pull it up, but let the affected arm do all the work fighting gravity for the eccentric portion. I do 3 sets in a seated concentration curl position, one with wrist the standard way, one hammer grip and one with my palm facing down (this KILLS). Hard stretch/hold of the affected area between each set.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Slow_Progress on March 25, 2012, 09:10:51 PM
That sounds like it would be really effective on a cable machine where there's less "pivot point" where the elbow joint is supporting the load against gravity.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on March 25, 2012, 09:36:32 PM
That sounds like it would be really effective on a cable machine where there's less "pivot point" where the elbow joint is supporting the load against gravity.

and a constant equal tension, will try tomorrow
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: StressMonkey on March 26, 2012, 01:48:20 AM
In for Bando workouts in the Blair Witch Dungeon.


Yes, joke is still funny.  8)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on March 26, 2012, 04:42:02 PM
In for Bando workouts in the Blair Witch Dungeon.


Yes, joke is still funny.  8)

 ::)

Cycle 1 Day 2

wu

Overhead Squats (hereafter OHS)

Bar x 9
Bar x 9
85 x 7
100 x 7
105 x 3.5

ws

Front Squats

160 x 3, 2, 1 hold  :o too heavy brah

BH Curls SS Wrist Curls - did not log wrist work

22.5's x 8
25's x 8
27.5's x 8

ws 32.5 x x 9, 5, 3, 2 hold

Donkey Calf Press

wu

270 x 11
270 x 11
360 x 10
360 x 10

ws 360 x 12, 10, 9, 5, 3, hold

nice pump in the arms today.  :) I've been away from the squat rack and it showed.  :(
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: FLEX on March 26, 2012, 06:53:19 PM
Interested to see where you take this....
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on March 28, 2012, 04:15:14 PM
Cycle 1, Day 3

Incline DB BP

wu

30's x 9
30's x 9
45's x 9
45's x 9

ws

75's x 9, 5, 3, 1. - hold

DB Shoulder Press

45's x 9
52.5's x 8
60's x 7

Rope Tricep pushdowns

wu

70 x 7
70 x 7

ws

80 x 7, 5, 3, 2 hold <-swole!

Cable Rows

wu

90 x 9
110 x 9
130 x 8

ws

150 x 7, 5, 3

BHN Lat Pulls

wu

70 x 9
80 x did not write down  ???

ws

100 x 8, 5, 4, 2 hold <- really felt these working

9 sets abs, 3 sets tendonitis curls

seems like I did a lot more work than this ???

up 7 freaking lbs  >:( I don't feel fat though ??? my t-shirt is blowing around my abdominal area  :o

Probably just a weight spike..though I did significantly jack up my weekday protienz

 






Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on March 28, 2012, 08:36:40 PM
cook eggs
eat eggs
repeat x 1,000

 :o :-[
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: hochspeyer on March 28, 2012, 10:00:54 PM
(http://www.approvedgasmasks.com/images/evo5000-mask.jpg)

Just sayin'.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on March 28, 2012, 10:09:33 PM
meh. I don't like visitors in my office without setting up a meeting. The fact that I only keep my chair in there and am constantly farting helps my cause.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: taylor9569 on March 29, 2012, 03:08:18 PM
Scales are the devil, and they lie  >:(

If you don't feel any fatter or look any fatter then you're probably not any fatter.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on March 29, 2012, 03:40:12 PM
Scales are the devil, and they lie  >:(

If you don't feel any fatter or look any fatter then you're probably not any fatter.

But I'm not any f'ing skinnier either  >:(
Cycle 1 Day 4
Squats

wu

Bar x 9
Bar x 8
135 x 8
135 x 8
185 x 8
185 x 7

ws

245 x 4, 1, 1, 1, 1 <- I wish my legs were as big as my ego  ::)

Giant Set

EZ Bar Curls, Calves, Forearms, did not log, low on time

went in the gym thinking I would be lazy and do some leg presses and extensions etc...but they were taken soo ....three days after squattin'
Ize squattin' again  ;D

shaketime
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Slow_Progress on March 29, 2012, 04:59:30 PM
When in doubt, squat.






(by the way, that would make a SICK slogan on an Iron-Sanctuary bodybuilding singlet, hint, hint)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on March 30, 2012, 06:00:44 PM
Cycle I Day 5
Curl ups (all BW)

wu

x 8
x 6

ws

X 12, 6, 3, 1.2 hold

Military Press

Bar x 8
Bar x 7

95 x 9

ws

120 x 8, 3, 1, 1, 1 hold PB

Barbell BP

wu

Bar x 8
135 x 8
185 x 6

ws

205 x 8, 3, 2, 1, 1, 1, 1 hold PB

Decline DB Hammer Skulls

wu

30's x 12
35's x 12
40's x 10

ws

45's x 8, 6, 4, 3 1, Brutal hold.

Traps and back thickness were left off, outta time and gas. Saturday DL's would get me caught up in a hurry  :-\

Today's PB's were a nice surprise, I had a spotter for the 205 x 8 and I asked for spot for 6 - "One More!, One More!, F'ck Yeah!!"






Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: taylor9569 on April 02, 2012, 07:39:36 AM


Today's PB's were a nice surprise, I had a spotter for the 205 x 8 and I asked for spot for 6 - "One More!, One More!, F'ck Yeah!!"



Noice  8)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Slow_Progress on April 02, 2012, 08:02:34 AM
Why didn't you do BB bench first?  I always try to put the "power" lifts as the first exercise of my workouts.  Are you focusing on the military press?
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 02, 2012, 08:18:07 AM
Why didn't you do BB bench first?  I always try to put the "power" lifts as the first exercise of my workouts.  Are you focusing on the military press?

No bench was available  ::)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Slow_Progress on April 02, 2012, 08:29:10 AM
Bummer...I hate that.  Usually I'll just stand there and wait or ask to work in.  It doesn't bother me in the slightest when someone else works in, so I just pretend that everyone's like me and always ask whenever there's no free bench.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 03, 2012, 08:46:42 AM
Cycle I Day 6 (yesterday)

Lying Leg Curls (never done these  ::) )

100 x 8
120 x 7
110 x 8

ws

110 x 7, 3 hold

Leg extensions
100 x 8
100 x 8
115 x 10

ws

130 x 4, 3, 1 hold

Plate weight Bicep machine

25 x 9
25 x 9
30 x 9
32.5 x 9

ws
BH Curls

35 x 8, 6, 4, 2 hold
Calves
machine

70 x 10
110 x 12
170 (stack) x 9, 6, 5 hold
tendonitis curls

No energy/motivation for this w/o, different gym, just never got into the zone

Cycle II Day 1

AM W/O30 minutes mixed LISS, 10 sets absPM W/O(later)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 03, 2012, 04:11:35 PM
mmm, not gonna count this as a workout day. Spent 1/2 hour waiting for Oly lifting person to come coach me. >:(

Whilst waiting did maybe 60 front squats with bar or 95 trying to get the hang of a clean grip  ::) , did about 60 Deadlifts looking at my form and getting my back straight. Got mad and started putting some weight on the bar when she finally showed. Showed me the 1st couple steps towards the clean & jerk.

Back to Cycle II Day 1 tomorrow.

Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Marius on April 03, 2012, 04:24:51 PM
When you write, "Clean Grip", do you mean the actual grip when you're cleaning or the hand position when the bar is racked? From the rack, the hands are open facing palm up, bar resting on fingertips, elbows pointed as high as you get them. When practicing front squats for cleans, it's best to use the rack position in your hands to condition your CNS to just do it naturally when you start putting all the pieces together.

Good work on those back squats earlier, by the way.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: hochspeyer on April 03, 2012, 10:46:41 PM
When in doubt, squat.






(by the way, that would make a SICK slogan on an Iron-Sanctuary bodybuilding singlet, hint, hint)
Nice. I approve.


Please spread the love before giving it to this user again. (board msg)
Someone needs to hit up Slow_Progress with some green feathers... I'm apparently out.  >:(
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Marius on April 04, 2012, 09:59:52 AM
I know what singlets are for powerlifting, wrestling, and Olympic lifting...all basically the same thing. Do bodybuilders really wear singlets, and if so, why?
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Slow_Progress on April 04, 2012, 10:39:31 AM
I know what singlets are for powerlifting, wrestling, and Olympic lifting...all basically the same thing. Do bodybuilders really wear singlets, and if so, why?


Bodybuilding "stringer" singlet:

(http://www.xnh.co.nz/images/npc_-_singlet_white_front.jpg)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Marius on April 04, 2012, 10:41:43 AM
Oooooh...OK.

Not at all the same thing I had in mind. :)

Thanks.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 04, 2012, 01:38:00 PM
Why are you guys talking about singlets in my journal  ??? ??? ???

Anywhey

it's

    Time

              to
                     Get
                               F'ing

JACKED!
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Slow_Progress on April 04, 2012, 02:41:48 PM
Why are you guys talking about singlets in my journal  ??? ??? ???

Anywhey

it's

    Time

              to
                     Get
                               Finger

                                 
JACKED OFF!


Groce.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 04, 2012, 03:41:19 PM
^^^ lulz

Cycle I Day 1
Flat DB BP

30's x 9
30's x 9
50'x 9
50's x 9

ws

80's x 9, 6, 5, 3, 2 hold

BHN Press

Bar x 9
95 x  7


ws
105 x 9, 3, .5, phail, phail

Pullups

bw x 6

ws

Bw x 9, 4, 1 did 20, 30 wide assisted ones.

CGBP
Bar x 9

135 x 9

155 x 7

185 x 6

DB Shrugs

70's x 8

ws

75's x 9, 6, 5, 3, hold

what a flaming ball of dogshit that workout was. No strength is the only way I can describe it. My calories and carbs are down (so is my weight) but to not attempt more than 185 on CGBP is just wimpy.

Body is all messed up, elbows hurt, my legs are all bruised and scratched from DL work yesterday, my hams are terribly sore....





























Man I love this stuff.  ;)






Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 05, 2012, 12:11:58 PM
Off day.  :'(
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: taylor9569 on April 05, 2012, 04:48:50 PM
Off day.  :'(


I'm on my 3st off day now  :( Do not want  :'(
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 06, 2012, 12:45:07 PM
1 hour of Olympic lift training.

Otherwise known as cardio invented by someone with a sick sense of humor.
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Marius on April 07, 2012, 06:31:06 AM
LOL...good conditioning, though.  :D
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 09, 2012, 12:43:46 PM
Cycle II day 2

Squats

Bar x 9
Bar x 9
135 x 9
135 x 9
185 x 6

ws

225 x 6, 2, 1, 2, 1, 1, 1 - hold

Giant sets

Donkey Calf machine, forearms and EZ bar curls - Did not log

Happy with this session, back hurt doing squats, reps were ATG with pause at the bottom, but I didn't quit until I had 0 reps left in me.

I wanted to do some Oly lifts between squat sets but I've never seen a more glorious set of fuktards, conversationists, and gym mice occupying the platforms  ::)

Gonna run out this cycle of DC and return to 1 bodypart a week for awhile, my chest is shrinking and I'm not being consistent enough with it right now.  :-\


Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: taylor9569 on April 10, 2012, 05:15:03 AM
How long have you got left until it finishes ?
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 10, 2012, 03:36:33 PM
4 more workouts.

Lost my Rheband elbow sleeve  :'( :(
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 10, 2012, 06:35:02 PM
Cycle II Day 3

Flat DB Bench

30's x 8,  2 sets

70's x 8
80's x 8
90's x 8
100's x 7, 2 hold


4 more workouts.

ehh f' that

Chest ;D

CGBP

135 x 8
185 x 5  :o
165 x 8

BB BP

225 x 2
205 x 5
205 x 3 < - got trapped  :-[

Incline DB BP SS DB Pullovers

70's x 7, 70 x 9
70's x 5, 80 x 6
70's x 4, 80 x 8

tendonitis curls.

Swole. Flexed in the mirror in the changing room and was pleased.  8)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Slow_Progress on April 10, 2012, 08:16:23 PM
BB BP

225 x 2
205 x 5
205 x 3 < - got trapped  :-[

Damn, you okay?
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 10, 2012, 08:18:30 PM
BB BP

225 x 2
205 x 5
205 x 3 < - got trapped  :-[

Damn, you okay?

My ego was a little bruised when the skinny 18 year old came over to help me rack it.  ::)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Slow_Progress on April 11, 2012, 09:02:38 AM
hahaha, "repped"
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 11, 2012, 07:26:23 PM
sick as a dog, no iron, no work, no food today  :-\
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 13, 2012, 01:58:37 PM
^^ 2 days was enough of that BS.

Woke really early and knew damn well I wasn't getting back to sleep, so showered and off to the gym for an early session. Head was pounding from sickness still, so I gave the pain up to the Iron with some practice Oly lifting  8)

Front Squats Clean grip bar only x 5 sets

Overhead Squats Bar 1 set, 65 4 sets

Hang Cleans 65 x 5, 65 x 5, 85 x 5

Full Cleans 85 x 5

Full Clean and split Jerk (?) 85 x 5, 85 x 3, 85 x 5

[youtube]http://youtu.be/GaLgiGc1nxQ (http://youtu.be/GaLgiGc1nxQ)[/youtube]

That was the morning session, headed over to work the back now, maybe throw in clivecept work if there's any pretty girls about ;)
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: Bando on April 13, 2012, 03:56:03 PM
Workout II

Forgot my Journal  ::)

all 9 - 12 reps

Neutral grip pullups - 3 sets
Behind the neck lat pulls 3 sets
straight bar cable lat pulls - 3 sets
1 arm DB Rows - 3 sets
abs - 3 sets
traps 3 sets + DC finish
BH Curls 3 sets + DC finish

busy so I had to use what was available, no problem, felt good just to get in there and get work done 2 days after explosive vomiting  :o
Title: Re: Bando's Log - Daily Diary of a DC Junkie
Post by: taylor9569 on April 13, 2012, 04:25:03 PM
The iron cures all ill's  ;)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 16, 2012, 03:54:36 PM
Saturday - 3 mile hike, Sunday 1/2 hr treadmill.

1 session today

Chest

Flat DB Press

30's x 8, 2 sets
70's x 8
80's x 8
90's x 7
105's x 3.5  >:(

Incline DB Press

85's x 4.5
75's x 7
75's x 4.5
65's DC style 8, 2, 2 hold

BB BP SS DB Pullovers

135 x 12, 80 x 8
135 x 12, 80 x 9
135 x 12 80 x 7

Tendonitis curls.

Was gonna do triceps, but I was absolutely roasted after that session

Hoping fpr a 7 am Oly session tomorrow and noon time BB'ing session


Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Tifflex on April 16, 2012, 07:57:51 PM
Good work Bando!  How do you like pullovers?
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 16, 2012, 08:08:47 PM
Thanks Tiff.

I love them, I really feel the stretch after a pressing session.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 17, 2012, 02:18:13 PM
Chest/Shoulders
BHN Press

bar x 9, 2 sets

95 x 9
105 x 9
110 x 9

Wide Grip BW Pullups
x  9
x 8
x 7

Super wide grip assisted pullups SS straight arm bar pressdown

+5 x 9. 50 x 9
+5 x 7, 50 x 9
+ 6 x 7 (holds), 50 x 9

Seperate Handle Cable rows

110 x 9
110 x 6
100 x 7
Military Press

95 x 9
105 x 6
110 x 2.5
95 x 3
phail
Tendonitis curls

Pumped, felt good. Bodyweight back at 175, but I've been doubling my fluid intake so I'm not concerned.

Planned to do Oly work this am but lower back is bothering me. Got up early to do cardio and wife had buried the treadmill and and it's a PITA to get out, was gonna walk outside but had no way to tell the time. So I just ended up getting a little fatter. :-[
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 18, 2012, 03:26:37 PM
Arms & AbsBH Curls20's x 920's x 1025's x 1025's x 1230's x 930;s x 10Decline Hammer Skulls SS Standing EZ Bar Curls32.5's x 10, 75 x 1040's x 12, 85 x 842.5's x 12, 85 x 8Skulls SS Jay Cutler bent over curls95, x 9, 20 x 12105 x 10, 35 x 8 OK Bicep tendon is done110 x 94 sets forearm bar work sprinkled inCable Tricep Press80 x 8, 80 x 8, 0 x 6 with holds.1 set hanging leg raises, 2 sets roman chair leg liftstendonitis curls
1st arm day this year, felt good, arms were pumped, not to pre-tendonitis grapefruit status - but I was getting "the look."  :D Body is fully loaded with creatine and my water intake is way up so my muscles are very "volumunus"176 on the scale <- Going the wrong way  >:(

Cardio in the am, squats tomorrow and Oly lifting lesson Friday
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 18, 2012, 03:32:18 PM
 Arms & Abs
 
 BH Curls
 
 20's x 9
 20's x 10
 25's x 10
 25's x 12
 30's x 9
 30;s x 10
 
 Decline Hammer Skulls SS Standing EZ Bar Curls
 
 32.5's x 10, 75 x 10
 40's x 12, 85 x 8
 42.5's x 12, 85 x 8
 
 Skulls SS Jay Cutler bent over curls
 
 95, x 9, 20 x 12
 105 x 10, 35 x 8 OK Bicep tendon is done
 110 x 9
 
 4 sets forearm bar work sprinkled in
 
 Cable Tricep Press
 
 80 x 8, 80 x 8, 0 x 6 with holds.
 
 1 set hanging leg raises, 2 sets roman chair leg lifts
 
 tendonitis curls


 1st arm day this year, felt good, arms were pumped, not to pre-tendonitis grapefruit status - but I was getting "the look."
(http://www.iron-sanctuary.com/forums/file:///C:/Users/afd7/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif)
 
 Body is fully loaded with creatine and my water intake is way up so my muscles are very "volumunus"


 176 on the scale <- Going the wrong way
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 18, 2012, 03:32:41 PM
ahh screw it, no one's reading anywhey
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: hochspeyer on April 18, 2012, 05:16:42 PM
Arms & Abs
 
 BH Curls
 
 20's x 9
 20's x 10
 25's x 10
 25's x 12
 30's x 9
 30;s x 10
 
 Decline Hammer Skulls SS Standing EZ Bar Curls
 
 32.5's x 10, 75 x 10
 40's x 12, 85 x 8
 42.5's x 12, 85 x 8
 
 Skulls SS Jay Cutler bent over curls
 
 95, x 9, 20 x 12
 105 x 10, 35 x 8 OK Bicep tendon is done
 110 x 9
 
 4 sets forearm bar work sprinkled in
 
 Cable Tricep Press
 
 80 x 8, 80 x 8, 0 x 6 with holds.
 
 1 set hanging leg raises, 2 sets roman chair leg lifts
 
 tendonitis curls


 1st arm day this year, felt good, arms were pumped, not to pre-tendonitis grapefruit status - but I was getting "the look."
([url]http://www.iron-sanctuary.com/forums/file:///C:/Users/afd7/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif[/url])
 
 Body is fully loaded with creatine and my water intake is way up so my muscles are very "volumunus"


 176 on the scale <- Going the wrong way


Fixed that for ya!!! :)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 19, 2012, 11:56:40 AM
I'll be back in a couple hours with a new squat vid  ;) ;D
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: taylor9569 on April 19, 2012, 02:26:42 PM
I'll be back in a couple hours with a new squat vid  ;) ;D


In4 new squat vid  8)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 19, 2012, 03:03:11 PM
workout sucked >:(
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 19, 2012, 03:32:49 PM
Legs

Squats

Bar x 9, 2 sets
135 x 6
20 rep attempt:
195 x 9  >:(
225 x 5

cleans x 6
full cleans x 6
calves SS bar weight clean grip front squats

Sore back, sore hand, nothing came together today.

Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: taylor9569 on April 20, 2012, 04:34:13 PM
Nice vid  ;) ;D
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 20, 2012, 06:12:11 PM
Nice vid  ;) ;D

195 x 9? who wants to see that crap :-[
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 20, 2012, 06:31:46 PM
Bonus Day (5th day straight)

Chest

Flat DB Press

30's x 12
35's x 12
50's x 12
65's x 12
80's x 12
65's x 12
45's x 14

Front clean grip squats (bar)

5 sets

OHS

bar x 6
65 x 6
85 x 6
95 x 5
105 x 5
115 x 1, fail
115 x 3

Oly Time

Cleans 95 x 5
Full catches/cleans 95 x 5

Lesson with trainer: snatches.

Humbling but fun.


Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: hochspeyer on April 23, 2012, 01:53:50 AM
Nice vid  ;) ;D

195 x 9? who wants to see that crap :-[
20 of nearly anything can be a humbling attempt. I have done some really light weight squat for 20 reps once, and it was unpleasant.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Slow_Progress on April 23, 2012, 07:00:02 AM
What happened to your squat?  I thought you were doing sets up in the 200's for reps?
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 23, 2012, 08:38:04 AM
What happened to your squat?  I thought you were doing sets up in the 200's for reps?

OHS = overhead squats. I would like to do 200's with OHS but that's gonna be awhile.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Slow_Progress on April 23, 2012, 09:44:39 AM
Oh, got it...
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 23, 2012, 06:05:24 PM
Saturday:

45 mins LISS

Sunday:

Basement snatches

Today

BW Pullups

3 sets x 10

DL's

135 x 8
225 x 8
315 x 6
365 x 1
385 x 1

My lifting club was doing a photo shoot, gym was packed. Got the pics done and got the hell outta there.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 24, 2012, 02:08:15 PM
Chest

Flat DB Press

30's x 10
30's x 10
60's x 0
95's x 6
105's x 6

Incline Press

85's x 6
85's x 5
80's x 6.phail

slight incline

80's x 6.phail
75's x 7
75's x 5. phail, phail, 1 <--gonna get my 6 reps MOFO!  ;D

DB Pullover SS BB BP

85 x 9, 135 x 12
85 x 9, 135 x 12
85 x 6.phail  :o , 135 x 8.phail

man oh man. Never fail on a DB pullover where the DB is 1/2 your bodyweight, that was ugly as hell.  :o ::)

Jacked today, shoulders, arms, chest all felt like they were gonna pop. Got on the scale PWO and lost 2 lbs, walked through the locker room with beast pump engaged, feltgoodman.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: hochspeyer on April 24, 2012, 02:18:55 PM
Jacked... check.
Beast pump... check
Dangerface... ???
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Marius on April 24, 2012, 02:24:56 PM
For what it's worth...throw out this idea if you hate it.

If I were doing strength and quick lifts in the same session, OHS and power clean for instance, I'd do the Oly/technical/quick lifts first because of the technical demands. Squats are more forgiving with timing and coordination.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 24, 2012, 09:49:29 PM
For what it's worth...throw out this idea if you hate it.

If I were doing strength and quick lifts in the same session, OHS and power clean for instance, I'd do the Oly/technical/quick lifts first because of the technical demands. Squats are more forgiving with timing and coordination.

I don't consider them strength + Oly lifts. I consider the OHS's just good warmups for the Oly lifts. When I was running DC earlier this year I would run OHS's till failure as a warmup, then do a single set of traditional or front squats (DC style, rest pause till failure) as my working set. Also OHS's are not very forgiving, I've f'ed them up a lot, fortuneatly I've never actually fallen, just had to bail.

Today

BW Pullups

3 sets x 10

DL's

135 x 8
225 x 8
315 x 6
365 x 1
385 x 1

My lifting club was doing a photo shoot, gym was packed. Got the pics done and got the hell outta there.

I can't believe how sore I am from this silly jackoff session.  ::)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 25, 2012, 06:50:10 PM
Also OHS's are not very forgiving, I've f'ed them up a lot, fortuneatly I've never actually fallen, just had to bail.

Ohh lulzz read on...

Legs

Squats

Bar x 9, 2 sets
135 x 9
155 x 9
185 x 6
225 x 5  >:(

Clean grip Front squats SS OHS

bar x 6, bar x 9
bar x 6, 65 x 8
bar x 7, 85 x 8
85 x 5  :) , 125 x 2. phail

Cleans

65 x 6

Full cleans

65 x 6

Full cleans with push press

95 x 6  :)

Not your traditional leg day, kind of a mix with cardio, platform was covered with tears from my crying fat.

The clean grip front squats don't make my wrists wanna scream anymore  :)

The OHS was a PB, but going for 3 I dropped the bar on the safeties and fell on my ass hard.  ::)

Shoulda got mad and tried for 1 more rep like yesterday's incline press fail ...

sore as a mofo, gonna try to fight my urge to lift and give my body a day off tomorrow
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: hochspeyer on April 25, 2012, 08:48:14 PM
Are you ready for 20-rep squats?

What is a clean grip squat?
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 25, 2012, 08:56:43 PM
Are you ready for 20-rep squats?

[youtube]
Bando 175 @ 175 (http://www.youtube.com/watch?v=yhJCZZAZZmg#)[/youtube]

What is a clean grip squat?


just different hand placement for front squats:

[youtube]180kg Front Squat @ 63.3kg (396 pounds @ 139) (http://www.youtube.com/watch?v=iX-UuW5Hr9s#ws)[/youtube]
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: hochspeyer on April 25, 2012, 09:06:05 PM
Nice.

Do you find it better to rest standing or at the bottom of the squat? Or, does it depend on the weight? I stopped at the bottom and was struggling for breath, but it was much less weight.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 25, 2012, 09:08:29 PM
Nice.

Do you find it better to rest standing or at the bottom of the squat? Or, does it depend on the weight? I stopped at the bottom and was struggling for breath, but it was much less weight.

at the top. I think a little bounce at the bottom is acceptable, plus I use the valsalva so I only breathe at the top.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Marius on April 26, 2012, 09:24:06 AM
I'm finding more and more in common with our training styles. :)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 27, 2012, 06:51:16 PM
I'm finding more and more in common with our training styles. :)

I suspect you'll re-think after reading on  :D

Arms & Abs

BH Curls

22.5's x 10
22.5's x 10
30's x 10
30's x 10
32.5's x 9
35's x 9

Ez Bar curl SS Skullz

85 x 9, 85 x 12
85 x 7, 95 x 12
85 x 11, 105 x 8

Skullz SS Hammer Curls

110 x 7, 30's x 12
115 x 8, 32.5's x 12
done, 32.5's x 12

CGBP SS forearms

135 x 9, did not log
155 x 9 DNL
165 x 10, DNL

6 sets abs
tendonitis curls

had planned on doing shoulders but was outta gas

arms were full and swollen, looked good and felt good

not back to the pre-tendonitis grapefruits but getting there

would like to do shoulders tomorrow but that's gonna be tough with sore triceps  :-\

happy weekend readers  ;)






Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: FLEX on April 27, 2012, 07:57:57 PM
Shoulders the day after triceps DOES NOT WORK.

Trust me.

Happy weekend, my brother.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 27, 2012, 09:47:58 PM
cool, Flex posted in my journal.  8)

wait, Flex posted in all the journals

(http://media.tumblr.com/tumblr_lfq29xnYSo1qf00hz.jpg)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 28, 2012, 11:58:02 AM
Leftovers + Oly day

Clean grip front squats (all lifts supuersetted)

Bar x 6
Bar x 6
65 x 6
65 x 9
95 x 7

Cleans

65 x 8
65 x 8

Full cleans

85 x 7
85 x 6

Full cleans w/push press

85 x 6
85 x 6
85 x 6

Snatches

65 x 6
65 x 7
65 x 7

BHN Press

95 x 6
95 x 9
95 x 8

Military press

95 x 6
95 x 9
95 x 6,3

Calves did not log  ~ 5 sets

shrugs

70's x 9
70's x 9
70's x 9

I'm really getting the hang of the Oly lifts  :)

It's all about getting to that moment when the bar is weightless and getting under the bar at that moment, went much smoother when that lightbulb clicked on for me. 8)



Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: taylor9569 on April 28, 2012, 01:03:08 PM
So, are the Oly lifts here to stay?
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 28, 2012, 02:01:18 PM
So, are the Oly lifts here to stay?

if my elbows hold up ::)

the weights I'm using right now make the lifts more like cardio, which I need  :-[
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 29, 2012, 12:18:46 AM
I worked out in the community fitness center. The monitor today was the middle school athletics director.

As I was signing out she said "I guess you covered it all today"

Lulz, that was just my leftovers.

1 hour cardio tommorow, and hard chest Monday
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: ljimd on April 29, 2012, 05:42:07 PM
Good luck with the Oly lifting. Real good stuff.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on April 30, 2012, 06:31:38 PM
Good luck with the Oly lifting. Real good stuff.

Thanks Man.

Chest

Rotary Press Machine
80 x 10
100 x 8

BB BP

135 x 9
185 x 9
205 x 5.5

DB BP

90's x 7
100's x 4  >:(
100's x 3 >:(

Incline DB BP

80's x 6
80's x 5
70's x 6
70's x 7

Decline DB BP SS Pushups

70's x 2  :o , x 30
65's x 6, x 14

DB Pullovers SS Tendonitis Curls

80 x 8, 3 sets, did not log

Not happy, weaksauce today.
Did not eat well or sleep long enough for a decent session.




Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: taylor9569 on May 01, 2012, 05:31:22 AM
Similar workout to what I did earlier. Only I got more reps.

 ;) ;D
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 01, 2012, 07:21:03 PM
Back

Workout 1

5 min rowing
15 minutes treadmill intervals
4 sets abs

Workout 2

wide assisred pullups

+8 x 9
+7 x 9
+6 x 9
+5 x 9
+4 x 5
+3 x 5
+ 2 x 5
BW x 4

Cable Rows

110 x 9
120 x 9
130 x 9
140 x 8
150 x 6
160 x 5 PB

Straight arm pulldows SS Carlman's

60 x 9, 60 x 9
50 x 9, 50 x 9
50 x 9, 50 x 9

Shrugs

70's x 9
70's x 9
70's x 8, 6, 4, 3 hold

tendonitis curls

workout 3

30 minutes interval treadmill, 2 + miles

productive day




Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Marius on May 02, 2012, 12:15:32 PM
I'm finding more and more in common with our training styles. :)

I suspect you'll re-think after reading on  :D

Arms & Abs

BH Curls

22.5's x 10
22.5's x 10
30's x 10
30's x 10
32.5's x 9
35's x 9

Ez Bar curl SS Skullz

85 x 9, 85 x 12
85 x 7, 95 x 12
85 x 11, 105 x 8

Skullz SS Hammer Curls

110 x 7, 30's x 12
115 x 8, 32.5's x 12
done, 32.5's x 12

CGBP SS forearms

135 x 9, did not log
155 x 9 DNL
165 x 10, DNL

6 sets abs
tendonitis curls

had planned on doing shoulders but was outta gas

arms were full and swollen, looked good and felt good

not back to the pre-tendonitis grapefruits but getting there

would like to do shoulders tomorrow but that's gonna be tough with sore triceps  :-\

happy weekend readers  ;)

What's a curl?  ;D
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 02, 2012, 04:30:26 PM
Curls are for the Ladies! They really do like big arms  ;)

Legs

Workout 1

5 minutes Rowing
2 mile run, limp, crawl 27 minutes

Workout 2

10k/20k

Squats

45 x 8 = 360
45 x 8 = 360
150 x 10 = 1500
150 x 10 = 1500
150 x 10 = 1500
200 x 6 = 1200
200 x 6 = 1200
200 x 6 = 1200
200 x 6 = 1200

= 10,080 Lbs

Donkey Calves

230 x 15 = 3450
315 x 20 = 6300
360 x 20 = 7200
360 x 15 = 5400

= 22,350 lbs

^^ In a hurry and didn't wanna get sweaty^^

tendonitis curls.

Time to change for

Workout 3
27 minutes light treadmill intervals. Would have been 30 but the protein farts were getting bad
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: hochspeyer on May 02, 2012, 06:58:45 PM
All those years they've been lying to us. Chicks really do NOT like our manly man aromas. Then again, they're not really fond of protein farts, either.

10k/20k. Interesting concept. Any theories or principles behind it?
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 02, 2012, 07:07:05 PM
nope. Just walked into the gym and thought "today would be a good day to squat 10,000 lbs."
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: hochspeyer on May 02, 2012, 11:39:42 PM
"Workout 2

wide assisred pullups"

Just wondering- if you're doing pullups, how do you know that your ass is red?  ???


;D ;D ;D
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 03, 2012, 08:35:19 AM
Workout 1

5 minutes rowing
5 eliptical
10 stationary bike
10 treadmill
7 sets abs

cardio after leg day blows

173 lbs, no Iron today

Workout 2

30 minutes treadmill intervals, kept up 8 minute mile for 90 seconds at the end

fat was crying all over the place

May be ready for a 5K on Mother's Day  :)

7 am arms tomorrow
 
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 04, 2012, 09:47:55 AM
Workout 1

Arms

BH Curls

22.5's x 10
22.5's x 10
27.5's x 10
27.5's x 9
32.5's x 8
32.5's x 6

Skullz SS EZ Bar Curls

85 x 12, 85 x 9
95 x 12, 85 x 9
105 x 9, 85 x 9
115 x 7

CGBP SS BW Curlups

135 x 9, BW x 12
155x 9, BW X 10
185 x 7, BW x 6

about 5 sets of forearms

this would be a good place for the jack off smiley

W/O 2

5 mins rowing
10 stationary bike
15 minute hike

Meh I've had enough for today, it's Friday

Oly tomorrow
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: taylor9569 on May 04, 2012, 04:08:18 PM
Workout 1

Arms

BH Curls

22.5's x 10
22.5's x 10
27.5's x 10
27.5's x 9
32.5's x 8
32.5's x 6

Skullz SS EZ Bar Curls

85 x 12, 85 x 9
95 x 12, 85 x 9
105 x 9, 85 x 9
115 x 7

CGBP SS BW Curlups

135 x 9, BW x 12
155x 9, BW X 10
185 x 7, BW x 6

about 5 sets of forearms

this would be a good place for the jack off smiley


Nice gurly arm workout  ;) ;D
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 05, 2012, 11:41:28 AM
OLY Day
Workout 1

Clean Grip Front Squat SS OHS

Bar x 6, Bar x 6 - 3 sets
65 x 6, 65 x 6
75 x 6, 75 x 6
85 x 6, 85 x 6

Hang Pulls

65 x 6
65 x 6

Hang Power Cleans

65 x 6
86 x 6

Hang Cleans with split push Press

95 x 6
95 x 6

Snatches

65 x 6
85 x 6
90 x 6 PB

Tendonitis Curls

Pitching to my Son

Pleased with my snatch

Waffling between timing myself on a 5K and a 4 mile hike for w/o 2

Now: The fireman are BBQ'ing chicken and 1 of the halves has Bando written on it :D

* Going with the 5k, hoping for 33 minutes or so
 
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 05, 2012, 05:03:53 PM
So I got to the track and checked the clock 4:22, got out of the car quick stretch and started in. Ran the 1st mile non stop, the rest was 1/4 mile walk 3/4 mile run, went full out the last lap. Ran to the car 4:49  ???

WTF? Only 27 minutes?? My best 5K time was 24 minutes, so I obviously miscounted and only ran 11 laps :( if that's the case then I was on a pace to finish under 30:00.  :)

If I miscounted and only ran 10 (I don't think that's the case) I still was under my 33:00 goal.

At any rate, I earned a cold beer.  ;)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 06, 2012, 10:22:52 AM
Legs are sore as hell so no cardio today.

May have to hit chest in the dungeon later since I'm bringing my daughter to work tomorrow  :)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 06, 2012, 03:27:20 PM
Chest

BB BP

Bar x 10
Bar x 8
135 x 12
135 x 12
155 x 12
155 x10
165 x 8
170 x 8

Incline DB BP

75's x 6
75's x 6

Lower incline

75's x 8
75's x 7

Flat

75's x 7
75's x 7
40's x 15

3 sets 40's x 9 flyes

Tendonitis curls

then went out and took some cutting progress pics Brah's

(http://i.imgur.com/VpVtjl.jpg?1)

(http://i.imgur.com/tQbT5l.jpg?1)

(http://i.imgur.com/KMYphl.jpg?1)

Time mow the lawn, which will be my cardio for the day  ::) ;D

Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Tifflex on May 06, 2012, 05:08:58 PM
Heck of chest workout 8); inclines were especially strong.

You're looking good in the pictures.   
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 06, 2012, 08:08:25 PM
Heck of chest workout 8) ; inclines were especially strong.

You're looking good in the pictures.

Thanks Tiff. I normally use 85's but in the dungeon I have a crappy, slippery bench that I barely trust.

This is the first time I've ever tried a fast cut, and I like it. My energy is fine, muscle loss has been minimal, only complaint is I can't sleep since my metabolism seems to be racing. I need to take a couple meletonin's just to get drowsy.

Gonna do a 2 mile run before work tomorrow, inspired by Big Daddy's run this am.

7 days out from my 1st race in a year  :o
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: TMonkey on May 06, 2012, 11:30:28 PM
i thought you bb benched 225 today?
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 07, 2012, 06:25:50 AM
i thought you bb benched 225 today?

No, but if I had my camera I would have made you a vid of what facing your fear looks like, there was a couple close calls.

Workout 1

2.5 mile run, 28 minutes

1st mile was fine, then started feeling a little sick. If I'm gonna go right out fasted then I need to not take my vitamins and stuff beforehand, they did not settle well. Walked a little more than I would have liked. Hoping to hit back after my son's 1st baseball game of the year, gonna be like a 7:30 pm workout  :o
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: ljimd on May 07, 2012, 09:57:16 AM
Pics look good. What's a tendonitis curl?
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: BigDaddy on May 07, 2012, 10:01:24 AM

Gonna do a 2 mile run before work tomorrow, inspired by Big Daddy's run this am.

7 days out from my 1st race in a year  :o

Nice dude!

How long a race are you doing?

Also, I can't eat anything for a few hours before I run, or it sits in my stomach like a rock the whole time.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 07, 2012, 10:58:58 AM
Pics look good. What's a tendonitis curl?

It's a series of eccentric curls (other hand lifts up up the dumbell so the affected arm just just lowers it) given to me by my PT
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 07, 2012, 10:59:34 AM

Gonna do a 2 mile run before work tomorrow, inspired by Big Daddy's run this am.

7 days out from my 1st race in a year  :o

Nice dude!

How long a race are you doing?

Also, I can't eat anything for a few hours before I run, or it sits in my stomach like a rock the whole time.

Just a 5K, that's about all I'm good for
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: taylor9569 on May 07, 2012, 04:14:33 PM
Lookin swole in the new pics chief  8) (No homo, just tonto)  :D
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 07, 2012, 04:25:02 PM
Lookin swole in the new pics chief  8) (No homo, just tonto)  :D

not even a little bit?  ;D




Got a reprieve today, to much rain for baseball so I get to go to the gym at a reasonable hour, gonna try 6 pm.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: taylor9569 on May 07, 2012, 05:00:53 PM
Lookin swole in the new pics chief  8) (No homo, just tonto)  :D


not even a little bit?  ;D



(http://gifsoup.com/webroot/animatedgifs4/1334481_o.gif)



Got a reprieve today, to much rain for baseball so I get to go to the gym at a reasonable hour, gonna try 6 pm.



Don't forget your pink Lycra shorts  :o   ;)  ;D
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 07, 2012, 06:28:43 PM
6:30 PM. Time to get dressed for teh gym  :o
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 07, 2012, 08:00:49 PM
i thought you bb benched 225 today?

No, but if I had my camera I would have made you a vid of what facing your fear looks like, there was a couple close calls.

Workout 1

2.5 mile run, 28 minutes

1st mile was fine, then started feeling a little sick. If I'm gonna go right out fasted then I need to not take my vitamins and stuff beforehand, they did not settle well. Walked a little more than I would have liked. Hoping to hit back after my son's 1st baseball game of the year, gonna be like a 7:30 pm workout  :o
Workout 2

Back

1 arm rows

60 x 9
65 x 9
70 x 9
75 x 9

Back Row Machine

170 x 9
200 x 9
220 x 7
240 (stack) x 7 PB, no straps  :D

seperate handle lat rows

100 x 9
130 x 7
130 x 8
145 x 9, sloppy

Straight Bar Pulldowns SS BW Curlups

56 x 9, x9
63 x 9, x 7
69 x 7, x 5.5

5 tough sets of abs

should have done traps  :-\

freaking straps are missing >:(
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 08, 2012, 06:34:37 AM
Workout 1  ::)

1.5 mile walk in the rain.

Legs are really sore, not working them this week to prepare for Sunday's 5K. I thought I could run a little when I got to the track this morning but it was covered with worms. Thousands of them. Maybe 2 dozen night crawlers and the rest were trout worms. Didn't want to trample them or try to run around them so I walked. In the rain.
and liked it.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 08, 2012, 02:40:04 PM
Workout 1  ::)

1.5 mile walk in the rain.

Legs are really sore, not working them this week to prepare for Sunday's 5K. I thought I could run a little when I got to the track this morning but it was covered with worms. Thousands of them. Maybe 2 dozen night crawlers and the rest were trout worms. Didn't want to trample them or try to run around them so I walked. In the rain.
and liked it.

Workout 2

Shoulders/Traps

BHN Press

Bar x 10
Bar x 10
95 x  9
105 x 9
115 x 7

DB Shoulder Press

52.5's x 9
55's x 9
60's x 9

Shrugs

75's x 9
75's x 9
75's x 7, 4, 3 hold

OHS

Bar x 6
65 x6

Snatches

65 x 6
95 x 1

Tendonitis curls

I thought I would do some snatches whilst on the platform to loosen up my legs in hopes of being able to run tonight. In the middle of warming up, someone came up to talk to me, he's just a couple weeks away from his 1st show, so I talked. Lost all concentration.

4 hours till w/o 3.

Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 08, 2012, 08:22:38 PM
Workout 1  ::)

1.5 mile walk in the rain.

Legs are really sore, not working them this week to prepare for Sunday's 5K. I thought I could run a little when I got to the track this morning but it was covered with worms. Thousands of them. Maybe 2 dozen night crawlers and the rest were trout worms. Didn't want to trample them or try to run around them so I walked. In the rain.
and liked it.

Workout 2

Shoulders/Traps

BHN Press

Bar x 10
Bar x 10
95 x  9
105 x 9
115 x 7

DB Shoulder Press

52.5's x 9
55's x 9
60's x 9

Shrugs

75's x 9
75's x 9
75's x 7, 4, 3 hold

OHS

Bar x 6
65 x6

Snatches

65 x 6
95 x 1

Tendonitis curls

I thought I would do some snatches whilst on the platform to loosen up my legs in hopes of being able to run tonight. In the middle of warming up, someone came up to talk to me, he's just a couple weeks away from his 1st show, so I talked. Lost all concentration.

4 hours till w/o 3.

^^ you forgot the 6 sets of wrist curls  ::)

Workout 3

10 minutes Bike
10 minutes treadmill
20 minutes elliptical

was gonna do 10 on the elliptical (I've always hated that thing) but my fat started crying and I was enjoying watching it drip down onto the machine. Drip. Drip. Drip.  ;D Like a fat kid in Jr. High crying after getting a titty twister :D

Hoping that today's low impact stuff will allow me to run 5k before work tomorrow.

174 on the scale at the gym today  :o but the mirror says good things are happening  8)

Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 09, 2012, 06:36:26 AM
Workout 1

3 mile run

(http://i.imgur.com/tSExtl.jpg?1)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: TMonkey on May 09, 2012, 10:54:03 AM
when did you change the name of your journal?!

It is catchy and fits.  Run with it :D


Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on May 09, 2012, 11:18:26 AM
Yup- title is catchy.

Except, maybe you should mention itchy, hairy teats.

Just sayin'.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 09, 2012, 11:36:26 AM
You guys slay me.

fuark, looks like I'm only gonna get in 2 workouts today >:( ::)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on May 09, 2012, 07:42:29 PM
Workout 1

3 mile run

Workout 2

Chest

Flat DB Press

32.5's x 12, 2 sets

70's x 6
80's x 6
90's x 6
100's x 6
110's x 5.5 <--So close  >:( :o

Incline DB press

85's x 6
85's x 4.5
80's x 5.5

DB Pullovers SS BB BP

80 x 9, 135 x 12
80 x 8, 155 x 7
80 x 9, 175 x 9 (w/ spotter)

6 sets abs

15 minutes stationary bike

was gonna do Oly lifts but knees were complaining on the way over to the gym.

Chest felt good so I hit it again

cardio session had lots of spandex and bouncing blond ponytails, hard to concentrate :o ;D

Mrs. B set up treadmill for me today so I can stay inside when it's raining <3  :-*
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: FLEX on May 09, 2012, 08:02:13 PM
Intredasting journal title.

 :o
Title: Rest Day
Post by: Bando on May 10, 2012, 07:11:46 PM
AM: 25 minutes LISS

PM: 2.5 mile run, 30 minutes
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on May 11, 2012, 03:48:59 AM
When's the 5k?
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 11, 2012, 06:30:28 AM
Sunday, 9 am.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: BigDaddy on May 11, 2012, 10:25:04 AM
Sunday, 9 am.

Just make sure you take that first mile easy, you don't want to end up walking across the finish line!
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 11, 2012, 10:28:51 AM
Sunday, 9 am.

Just make sure you take that first mile easy, you don't want to end up walking across the finish line!

I'm planning a 12 minute, 10 minute then an 8 minute mile.

When I start passing people the last mile I have the "runners high" and my competative spirit going full force, it's great pain/pleasure experience. Not unlike lifting  ;)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: TMonkey on May 11, 2012, 11:43:00 AM
Sunday, 9 am.

Just make sure you take that first mile easy, you don't want to end up walking across the finish line!

I'm planning a 12 minute, 10 minute then an 8 minute mile.

When I start passing people the last mile I have the "runners high" and my competative spirit going full force, it's great pain/pleasure experience. Not unlike lifting  ;)

sounds emo
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 11, 2012, 01:54:20 PM
Had 5 beers last night, set the alarm incorrectly and slept through am cardio, I needed the rest and carbs anyway.

Workout 1

Arms

CGBP

Bar x 12 2 sets
135 x 12
175 x 9
185 x 9 spotter
195 x 6 PB spotter

Decline hammer DB Skulls SS BH Curls

40's x 12, 27.5's x 9
40's x 12, 30's x 9
40's x 12, 32.5's x 9
27.5's x 12 (full ROM), 35's x 9

Cutler Curls SS V bar tri press downs

35 x 12, 70 x 12
37.5 x 12, 80 x 9
40 x 9, 90 x 7

Hammer DB Curls SS forearm curls

35's x 9, DNL
30's x 9, DNL
27.5 x 12, DNL

Tendonitis curls

arms were jacked, they've looked bigger before but I was pleased.

I think workout 2 is gonna be spent on the elliptical watching bouncing ponytails

still debating on doing a workout 3 after baseball or drinking beer.

Don't think I'm gonna run again until Sunday's race.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 11, 2012, 08:26:38 PM
Workout 2

25 minutes elliptical
10 minutes bike
Workout 3

3 mile run, 30 minutes.

Now enjoying the best beer ever  :D
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 11, 2012, 09:58:47 PM
neck is sore as hell, not sure where that came from  :(
Title: For my 1,000th Post...
Post by: Bando on May 13, 2012, 01:16:09 PM
Mother's Day 5K

27:42

(http://i.imgur.com/l2ijXl.jpg?1)

(http://i.imgur.com/dQ6jGl.jpg?1)

 :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: FLEX on May 13, 2012, 01:27:59 PM
GJ Sexy.   8)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: induced_drag on May 13, 2012, 01:46:44 PM
Just stopped in to check out your journal.   Progress pics look good.   Very good back and shoulder development.  Nice and thick.   That is a very hard to thing to develop for most people.   I am sure all the heavy compounds have paid off.   

If I could offer some constructive criticism, your front delts look like they are overdeveloped.   I had this same issue.   What has helped me, is I have given up ALL incline work.   I also brought my arms up quite a bit to try to balance it out a little.   My shoulders still overpower my arms...but not nearly as bad.

You have the hard part done....the part most guys struggle with...a good thick back.  Blast your arms a little, even if laying of the back some to try to bring it all around.

Looking good....hope you dont take what I am saying as a put-down.   Just trying to help out.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: BigDaddy on May 13, 2012, 01:48:31 PM
Nice race dude!  That's a sub 9 minute pace.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on May 13, 2012, 02:14:04 PM
Good stuff chief  :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 13, 2012, 04:08:33 PM
Good stuff chief  :)

GJ Sexy.   8)

Thanks Brahs

Nice race dude!  That's a sub 9 minute pace.

Thanks Man, it felt long. After a mile or so I realized I would do good just to finish without walking. 2 miles in I picked up a partner, a lady my age that clearly wanted to beat me, we exchanged the lead back and forth. About 1/4 mile from the finish I turned it on and got rid of her  ;D . When the line was in site I went ALL OUT and took out about 4 runners to cross without walking at all 8)

That's when I really love a race, when it's really a competition at the end and people get annoyed at you because they are outta gas and you held a little back.

Would like to do one in 24 minutes, and I train on a course that has an august race, shirt might even come off for that one.

Just stopped in to check out your journal.   Progress pics look good.   Very good back and shoulder development.  Nice and thick.   That is a very hard to thing to develop for most people.   I am sure all the heavy compounds have paid off.   

If I could offer some constructive criticism, your front delts look like they are overdeveloped.   I had this same issue.   What has helped me, is I have given up ALL incline work.   I also brought my arms up quite a bit to try to balance it out a little.   My shoulders still overpower my arms...but not nearly as bad.

You have the hard part done....the part most guys struggle with...a good thick back.  Blast your arms a little, even if laying of the back some to try to bring it all around.

Looking good....hope you dont take what I am saying as a put-down.   Just trying to help out.

Thanks ID. I agree about the delts, my problem is all my chest work seems to hit them harder than my chest. I've tried different things but my physiology seems to be that delts do most of the work on chest day :-\ And I rarely do shoulders.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: induced_drag on May 13, 2012, 06:49:22 PM
Decline dumbells for me work better then any other.   For flat benching, I also adopted more of a powerlifter style.  I dont bench elbows wide any more.   This has been great for shoulder health too...
Title: Re: For my 1,000th Post...
Post by: TMonkey on May 13, 2012, 08:13:45 PM
Mother's Day 5K

27:42

([url]http://i.imgur.com/l2ijXl.jpg?1[/url])

([url]http://i.imgur.com/dQ6jGl.jpg?1[/url])

 :)


sexy
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 14, 2012, 10:51:57 AM
neck is sore as hell, not sure where that came from  :(

this got worse after playing catch with kids, woke up in much pain, can't move my head. No work and no training today - FML  :(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 15, 2012, 06:58:00 AM
I can move my neck in all but a couple of directions. I had planned on 2-3 low impact cardio w/o's today and maybe a week off of back/traps. I got up an hour early for a 45 minute walk, put on my sneaker and got stung by a bee that was in my shoe = no walk.

Some days it pays just to stay in bed. :-\
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on May 15, 2012, 09:22:26 AM
... just proves that running is not healthy.  ;) Get well soon (*sheesh, this is the second journal I wrote that in this morning.)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on May 15, 2012, 03:54:06 PM
Came looking for workouts....................Only found injury's.
 :( :( :(



 
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 15, 2012, 04:13:57 PM
Came looking for workouts....................Only found injury's.
 :( :( :(

You miss my workouts?

WELL HOW THE HELL DO YOU THINK I FEEL!!! >:(



 :P ;D

Can't wait to feel the iron again, this is day 4 and it sucks.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on May 15, 2012, 04:29:55 PM


Can't wait to feel the iron again, this is day 4 and it sucks.



(http://funny-pictures-blog.com/wp-content/uploads/2011/12/Funny-GIF-Shocked-Hamster.gif)


Maybe tomorrow?
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: ljimd on May 15, 2012, 06:15:49 PM
Cardio, bee stings and stiff necks, am I in the wrong journal. Does Bando live here? Get back in the gym bro'.


(http://www.iron-sanctuary.com/forums/Smileys/default/grin.gif)cardio is dangerous.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 15, 2012, 07:14:25 PM
7:15, time to get dressed for cardio in the gym  :-\
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 15, 2012, 08:32:58 PM
1o minutes bike
10 treadmill
25 elliptical

would have been a nice nite for a run, but not if that's what screwed up my neck
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 16, 2012, 06:43:37 AM
Workout ::) 1

1/2 hr fasted LISS

was able to jog 1 slow lap around the track, I could feel myself clenching my neck so tried to relax it.

Weights for lunchtime w/o, 20 reps sets, not going heavy

cardio for nightime w/o

8 days from teh waterpark :o

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: induced_drag on May 16, 2012, 02:19:58 PM
Why all the cardio?  Do you enjoy it?....

Cardio is a terrible tool for weight loss....good for general health though...

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 16, 2012, 04:32:26 PM
Why all the cardio?  Do you enjoy it?....

Cardio is a terrible tool for weight loss....good for general health though...

Not using it for weight loss, using it for fat loss.
Workout 2

BBBP

65 x 12
65 x 12
135 x 12
135 x 12
155 x 12
155 x 10
165 x 9
165 x 9

DBBP

70's x 12
70's x 9
65's x 11
65's x 8
60's x 12
60's x 9

The "embarasser" SS Tendonitis curls

20 x 8, DNL
10 x 12, DNL
10 x 12, DNL

the embarasser is a decline rotary plate weighted bench press, very difficult to use and very humbling

neck feels OK

with the lower weight/higher reps I tried ID's suggestions earlier in the journal, narrower grip and elbows in, made me weaker, we'll see how sore the chest is tomorrow to see if it was effective.

workout 3 will be cardio and abs because if you want want washboard abs you have to do lots of cardio and lots of ab work
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: induced_drag on May 16, 2012, 05:39:12 PM
With all the heavy compounds you do, you probably have a very strong core and dont need much supplemental ab work.

Abs are all about bodyfat..(Which I am sure you know).

Also....cardio is a terribly inefficient fat loss tool.  Just a simple structured caloric deficit is much more effective.  Of course you can throw the cardio in too...and it is good for health.

I personally dont do cardio and am cutting right now.   I keep telling myself I should get in two 15 min liss sessions a week just for general health....but I frankly have been too lazy.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 17, 2012, 05:09:29 AM
Also....cardio is a terribly inefficient fat loss tool.  Just a simple structured caloric deficit is much more effective.  Of course you can throw the cardio in too...and it is good for health.

Cardio ramps up my metabolism which burns calories all day. When I do cardio I burn calories, so that combined with diet has worked for me in regards to fat loss in the past. But I also had normal test levels in the past.

I'm too lazy to count calories.



Baseball went late last night so no evening gym session  :(

but the gym opened 9 minutes ago  :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 17, 2012, 06:28:26 AM
workout 1

10 minutes bike
20 elliptical
6 sets abs/intercostals

back/bi's later
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 17, 2012, 07:23:52 PM
W/O 2

Back & Bi's

very wide assisted pullups

+160 x 9
+145 x 9
+ 130 x 9
+ 115 x 9
+ 100 x 9
+ 85 x 9
+ 70 x 9
+ 55 x 7
+ 40 x 7
+ 25 x 6
BW x 6

Machine Rows

190 x 9
220 x 8
235 x 6
250 (stack) x 6 <-sloppy

Giant sets

Straight arm pushdowns, Carlmans, Flatnuts

50 x 10, 3 sets
40 x 9/side 3 sets
40 x 9/side, 3 sets

Lats: ROASTED

BH Curls

25's x 9, 2 sets
27.5's x 9, 2 sets
30's x 2 sets ~ 6 reps, bi tendonitis was starting to act up so these were all slow with lots of squeeze, because arms weren't gonna take much more

10 murderous sets forearms

great workout, mostly machines, but a good switch up

my forearms are looking decent these days  :)

down 4 lbs from May 1st  :) :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on May 18, 2012, 03:58:11 AM
+1 in the machine row stack club  ;D
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 18, 2012, 02:29:54 PM
+1 in the machine row stack club  ;D

Now if I could just do it with the cable row  ::)

4 mile trail run/walk today. That's gonna be it because there is not a single muscle group on my body that is not sore :-\
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 19, 2012, 08:51:25 PM
Chest/Traps/Tris

DB BP

25's x 8. 2 sets
65's x 12. 2 sets
70's x 10. 2 sets
75's x 10. 2 sets

BB BP SS decline Skulls

135 + Chains x 9, 75 x 9
135 +, x 9, 85 x 7
135 + x 7, 85 x 7

CGBP SS Shrugs

135 x 6, 75 x 9
135 x 9, 75's x 9
135 x 7, 75's x 9

3 sets of abs

totally out of schedule, was going to a party and wearing a tank so I did a vanity w/o to get my upper body jacked

right shoulder feels like putty, says "WHY YOU NO TRAIN LEGS PHAGGOT!?"

good question  :o

oh and I can tell the cut is working because I'm getting weak as fuk
 
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 19, 2012, 09:35:07 PM
promised Daughter we would go on a 7:30 am 3 mile run.

o
h

n
o
e
s


Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 20, 2012, 04:06:06 PM
(http://i.imgur.com/3cqOWl.jpg)

 :)

off to the track

 :-\
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 20, 2012, 05:13:04 PM
2 miles intervals at the track, with the kids  :)

right shoulder is bothering me  :(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: StressMonkey on May 20, 2012, 05:23:57 PM
GJ with the run. Glad it was you and not me.   8)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 21, 2012, 06:30:21 AM
Thanks SM

W/O 1

1/2 hr interval walk/run

running with sore legs sucks
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 21, 2012, 08:46:45 PM
Thanks SM

W/O 1

1/2 hr interval walk/run

running with sore legs sucks

W/O 2

Leg press machine

55 x 9
130 x 9
145 x 8
160 x 9
175 x 8
205 x 9
225 x 4

Leg Curls machine SS Leg ext machine

100 x 12, 100 x 12
115 x 10, 115 x 12
130 x 12, 160 x 10
145 x 6, 175 x 9

5 sets calves

neck still sore so no squats  >:(

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on May 22, 2012, 12:13:25 AM
How about Zerchers for squats w/sore neck? Dunno, just a suggestion. I still can't do back squats due to ROM limitation from the RC, but they've kept me going.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 22, 2012, 06:41:01 AM
How about Zerchers for squats w/sore neck? Dunno, just a suggestion. I still can't do back squats due to ROM limitation from the RC, but they've kept me going.

uggh my elbows are worse than my neck, just need some time is all.

Workout 1

10 minute bike
10 treadmill
10 elliptical
6 sets of abs

back day later
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on May 22, 2012, 04:37:31 PM
That's some nice leg pressin  8)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 22, 2012, 06:52:57 PM
Dr., baseball, busy work, band concert

no back session >:( >:(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 23, 2012, 06:35:42 AM
W/O 1

Back

Curl ups

BW x 12, X 12, X 10, X 9

Row machine

170 x 8
200 x 8
220 x 7
240 (stack) x 7

1 arm BB rows

75 x 9, x 12, x 11, x 9

2 sets each flatnut cable rows SS Straight arm pushdowns 'bout 60lbs

tendonitis curls

Bando's Tendonitis Curls (http://www.youtube.com/watch?v=fK7XEwcT4fs#)

being in the gym at 5:15 sucks, but not as much as missing a workout.

work: Crazy >:(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 23, 2012, 02:03:45 PM
w/o 2

1/2 hour outdoor run. Ran in nature, not a fan.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on May 23, 2012, 04:43:35 PM
Not a fan of running. Period. If you like it, more power to ya.  :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: ljimd on May 23, 2012, 05:37:31 PM
Still runnin'.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 23, 2012, 07:51:14 PM
I don't like it, but it just melts the fat off of me
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 24, 2012, 03:19:11 PM
No W/O 1, slept in this AM after being up late drinking beer

Arms

BH Curls

25's x 9, 2 sets
30's x 9, 2 sets
35's x 9, 2 sets

Standing EZ bar curls SS Decline DB Skullz

85 x 9, 40's x 10 - 3 sets

Skulls SS Preacher hammer curls (been awhile :) )

85 x 10, 30 x 9
100 x 10, 30 x 9
105 x 8, 30 x 9

CGBP

135 x 10, 3 sets

Cable rope pressdown

80 x 9
90 x 9
100 x 7

6 sets forearms sprinkled in the last few sets of arms

Wow, weak as a kitten today and strength is down over all. Krikey I used to slap 35's right on the bar for Bi's and tri's, now I don't even use 35's. ah well, they're just arms

muscles are taking 4 days off, except maybe some rock climbing, time for a new (bodybuilding, not strength) program when I come back if you have suggestions


Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: induced_drag on May 24, 2012, 07:32:23 PM
...... time for a new (bodybuilding, not strength) program when I come back if you have suggestions



Bando...read this.

http://www.higher-faster-sports.com/trainingphilosophy.html (http://www.higher-faster-sports.com/trainingphilosophy.html)

It has become the foundation of all my training.   Several different splits in there to fit different needs.   Best bang for the buck training in my opinion and it covers all the bases.

Take the time to read it..... I promise it is worth it.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 24, 2012, 07:45:50 PM
...... time for a new (bodybuilding, not strength) program when I come back if you have suggestions



Bando...read this.

[url]http://www.higher-faster-sports.com/trainingphilosophy.html[/url] ([url]http://www.higher-faster-sports.com/trainingphilosophy.html[/url])

It has become the foundation of all my training.   Several different splits in there to fit different needs.   Best bang for the buck training in my opinion and it covers all the bases.

Take the time to read it..... I promise it is worth it.


whew, long. will do, got about 1/4th through.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on May 24, 2012, 10:47:24 PM
...... time for a new (bodybuilding, not strength) program when I come back if you have suggestions



Bando...read this.

[url]http://www.higher-faster-sports.com/trainingphilosophy.html[/url] ([url]http://www.higher-faster-sports.com/trainingphilosophy.html[/url])
Pretty much skimmed that- lots of words and the format was odd, but interesting.

It has become the foundation of all my training.   Several different splits in there to fit different needs.   Best bang for the buck training in my opinion and it covers all the bases.

Take the time to read it..... I promise it is worth it.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: induced_drag on May 24, 2012, 11:42:15 PM
Trust me guys....it works.   Well worth the time it takes to read.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on May 25, 2012, 05:36:54 PM
Enjoy your break.

The iron will be waiting for you when you get back  ;)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 29, 2012, 06:47:10 AM
Enjoy your break.

The iron will be waiting for you when you get back  ;)

Thanks Man

W/O 1

25 minutes fasted LISS
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 29, 2012, 06:23:30 PM
W/O 1

25 minutes fasted LISS

W/O 2Chest

flat DB Press
30's x 12, 2 sets
70's x 9
80's x 9
90's x 9
100's x 6

Incline
70's x 9
75's x 9
75's x 7

lower incline

80's x 7
80's x 6
75's x 9
75's x 9

DB Pullovers SS Flyes

80 x 9, 37.5 x 9, 3 sets

was freiking pumped, wish I had my camera

right shoulder bothering me, time to bring back RC work

quick nap and back to the gym

update: shoulder is FUBAR, no gym tonight
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on May 29, 2012, 09:05:45 PM
FUBAR'ed shoulder sucks- take care of that. ???
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 30, 2012, 06:42:48 AM
am fasted cardio, 20 minutes bike, 15 treadmill

no iron today, plenty of ibuprofin
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 30, 2012, 03:06:16 PM
I can lift my arm over my head. Even hoisted up a waterbottle to the cooler thingy  :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on May 30, 2012, 03:35:08 PM
Have you ever tried getting someone to hand you the db instead of hoisting it up on your own?

I did that on Monday and didn't get any shoulder pain.

Just a thought.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 30, 2012, 03:59:46 PM
Have you ever tried getting someone to hand you the db instead of hoisting it up on your own?

I did that on Monday and didn't get any shoulder pain.

Just a thought.

I always warm up my shoulders with the rowing machine.

yesterday I didn't as I wanted to get a bench, got my bench but pressed cold after 4 days off.

sounds like a good way to get an injury to me :(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 30, 2012, 08:26:18 PM
30 Minutes sweaty LISS


Bando...read this.

[url]http://www.higher-faster-sports.com/trainingphilosophy.html[/url] ([url]http://www.higher-faster-sports.com/trainingphilosophy.html[/url])

It has become the foundation of all my training.   Several different splits in there to fit different needs.   Best bang for the buck training in my opinion and it covers all the bases.

Take the time to read it..... I promise it is worth it.


I read it. Seems like a lot of talk for what amounts to an upper/lower split with some shorter rest periods mixed in.

At any rate, I'll give it a try.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 31, 2012, 06:46:19 AM
A/M Fasted W/O

10 minutes bike
15 elliptical
7 sets abs

New W/O Split

 Mon: Lower
 Squat: 4-5 x 6-8 with full rests
 OHS: 3 x 6-8 with full rests
 Leg press: 2 x 15-20 with full rests
 Leg curl: 3 x 5-8 with short rests
 Calf raise: 4 x 5 (5 seconds down, 5 seconds pause at bottom)
 
 Tue: Upper
 Flat bench: 4-5 x 6-8 with full rests
 Cable or Machine Row: 4-5 x 6-8 with full rests
 Pec Deck or DB Pullover- 2 x 12-15
Rotator Cuff Shoulder Work
 Pulldown/chin: 3 x 5-8 with short rests
CarlMan's: 2 x 8-10 with full rests
 Skull crushers: 2 x 8-10 with full rests
EZ Bar Curls: 2 x 8-10 with full rests
 
 Thurs: Lower
 Deadlift- 4-5 x 6
 Front Squat- 3 x 8
 leg curl - 3-5 x 6-12 with short rests
 leg ext- 2 x 15
 Calf raise - 3 x 10-10-10
 
 Friday: Upper
Flat Dumbell press 3-4 x 6-8
 wide grip pullups 3-4 x 6-8
 DB Press- 3-5 x 8-12 with short rests
Shrugs- 3-5 x 8-12 with short rests
 One arm DB Row- 2 x 12-15
Cable Tri Press: 2 x 10-12 with full rests 3 x 8-12 with short rests
 BH Curls: 2 x 10-12 with full rests 3 x 8-12 with short rests

Saturday: Oly Lifts + Abs
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 31, 2012, 12:41:36 PM
A/M Fasted W/O

Lunchtime W/O

Squats

Bar x 10, 2 sets

135 x 10, 10 sets

Calves

7 sets

Been like a month since I squatted with injuries and training for the race. Throw in a shoulder owwie and lingering neck pain, you get a 10 x 10  :-\

beats not being able to squat though  ;) :D
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on May 31, 2012, 08:35:15 PM
A/M Fasted W/O

Lunchtime W/O

Squats

Bar x 10, 2 sets

135 x 10, 10 sets

Calves

7 sets

Been like a month since I squatted with injuries and training for the race. Throw in a shoulder owwie and lingering neck pain, you get a 10 x 10  :-\

beats not being able to squat though  ;) :D

Evening W/O

5 minutes bike wu
25 minute intervals on the treadmill

fat was crying  :D

my name was the only one on today's sign in sheet twice - Pussies!  ;D
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on June 01, 2012, 09:22:03 AM
A/M Fasted W/O

Lunchtime W/O

Squats

Bar x 10, 2 sets

135 x 10, 10 sets

Calves

7 sets

Been like a month since I squatted with injuries and training for the race. Throw in a shoulder owwie and lingering neck pain, you get a 10 x 10  :-\

beats not being able to squat though  ;) :D
That's close to half of a Steve Reeves- I'm pretty impressed.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 01, 2012, 06:06:11 PM
A/M Fasted W/O

Lunchtime W/O

Squats

Bar x 10, 2 sets

135 x 10, 10 sets

Calves

7 sets

Been like a month since I squatted with injuries and training for the race. Throw in a shoulder owwie and lingering neck pain, you get a 10 x 10  :-\

beats not being able to squat though  ;) :D
That's close to half of a Steve Reeves- I'm pretty impressed.

what's a ***Steve*** Reeves?



1/2 hr mixed LISS Today.

Leg DOMS are crazy and body is tired. Time to eat for a day and heal, new ID program commences Monday.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on June 01, 2012, 08:29:50 PM
100 squats @your bw.

http://www.davedraper.com/fusionbb/showtopic.php?tid/901/ (http://www.davedraper.com/fusionbb/showtopic.php?tid/901/) :ninja:
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 02, 2012, 12:01:22 AM
just did 15 minutes on the dreadmill after drinking beer

I see 4 pack, but more importantly, felt no perceptble jiggle

I'm getting close Brahs
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 02, 2012, 02:06:12 PM
Arms

wrote it down but don't feel like re-typing it

12-14 sets bi's & tri's.

highlight was curl ups + 20 lbs

could not get a pump to save my life, out of aragnine and didn't take creatine yesterday so I should not be surprised :(

shoulder not exactly happy but not killing me either

20 minutes LISS

That's it for today, 'less I do some more drunk treadmilling  ::)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on June 02, 2012, 10:46:44 PM
re: Journalling. I put everything in the paper journal, then make it nice in a Word .doc, then copy it to I-S.

Just sayin'.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 04, 2012, 06:18:39 AM
AM W/O

25 minutes fasted LISS

getting out of bed early on Monday am for cardio

ain't so bad
(http://i469.photobucket.com/albums/rr55/chatchi5150/Rocky3.jpg)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 04, 2012, 01:20:53 PM


New W/O Split

 Mon: Lower
 Squat: 4-5 x 6-8 with full rests
 OHS: 3 x 6-8 with full rests
 Leg press: 2 x 15-20 with full rests
 Leg curl: 3 x 5-8 with short rests
 Calf raise: 4 x 5 (5 seconds down, 5 seconds pause at bottom)

Squats

Bar x 2 sets wu

175 x 8, 4 sets

OHS

65 x 8
85 x 8
95 x 6

Leg Press

270 x 9  :o
200 x 15

(1 leg) Leg curls 20 x 8, 4 sets

Donkey Calves

360 x 5, 4 sets

RC work for shoulders

just testing the waters this 1st week
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: induced_drag on June 04, 2012, 01:48:22 PM
AM W/O

25 minutes fasted LISS
.


I know you believe in your fasted cardio..(as you recommended it to me)..but there are a lot of people....including top level natural bodybuilders like Layne Norton that recommend against it.  (he also holds a doctorate degree in Nutritional Science and is working on a second specializing in  skeletal muscle protein metabolism.


Here is his take on it:

Quote
Cardiovascular exercise has several myths surrounding it. The largest myth being that one should perform low intensity cardio in a fasted state. The logic being that if one is in a fasted state, their glycogen levels will be low and will force their body to burn fat. Unfortunately, this idea is misguided.

While performing cardio in a fasted state may indeed increase the amount of calories that are burned from fat stores, it will also increase amino acid oxidation. Cardiovascular exercise while in a fasted state is a great way to increase cortisol release. Cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss.

Additionally, I find it ironic that many people take such great care to time their meals so that they do not go for more than 2-3 hours without eating in order to prevent muscle loss. However, they purposefully induce this state and then perform work on top of this!

Research has shown that the type of substrate used during cardiovascular work makes little overall difference on fat loss. This is most likely due to the fact if one relies mostly upon fat stores during cardio (i.e. low intensity cardio), the body will burn predominantly glucose at other times of the day. Likewise, if one mainly utilizes glucose for energy during cardio (i.e. high intensity cardio) the body will customarily rely on fat at other times of the day in order to spare muscle glycogen.

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 04, 2012, 02:03:14 PM
Oh and 170 on the scale at the gym today  :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: induced_drag on June 04, 2012, 02:27:39 PM
Oh and 170 on the scale at the gym today  :)

Good deal!   Good to see progress for sure.   Where did you start at?....How far do you plan on taking it?...

Also updated my cut progress pics.   Took a fat and bloated pic of me this morning...but you can see I am headed in the right direction.  I am actually thinking about fitting in a few cardio sessions this week.   Man I hate it so much!   But I know I should be doing it, if not for general health.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 04, 2012, 02:40:43 PM
I was dancing close to 178 or so, I've lost about 8 lbs. I had wanted to get to 160 but I'm actually not that concerned with my weight, just how I look in the mirror. It's funny I've always been nervous about losing upper body size but my shoulders and traps actually look better without as much fat. Not my arms though  :-[
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: induced_drag on June 04, 2012, 02:47:00 PM
I was dancing close to 178 or so, I've lost about 8 lbs. I had wanted to get to 160 but I'm actually not that concerned with my weight, just how I look in the mirror. It's funny I've always been nervous about losing upper body size but my shoulders and traps actually look better without as much fat. Not my arms though  :-[



Yes....I can totally relate.  Good thing that you have gotten over the scale.   I still struggle with the idea....but just said f' it recently.   As much as I like to track and collect data, I am not stepping on the scale anymore for the rest of my cut.   I know my cals are at the right level and I am just going to ride this train till I am where I want.     If I am only 180lbs when I get there....so be it.  (dont really think I will get that low)...but 185-187 would not surprise me.   

I have just resolved myself to the fact that it is just fat.   Why in the world am I attached to it?!

I think you will start to see the arms pop more as the fat drops off.   Especially when the separation between bi's and tri's come in.   I shot this the other week, it is also cool when you can see the separation in the heads of your bicep.   I still have a ways to go....but slow and steady wins the race.   

Good luck man....Cant wait to see the final pics!

(http://i646.photobucket.com/albums/uu187/induced_drag/Untitled3344.jpg)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on June 04, 2012, 05:45:52 PM
Another scale dodger here.

I weigh myself when I can be bothered. Last time I checked I was 24lbs down.

The mirror is a much better way of tracking progress IMO
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on June 05, 2012, 01:32:16 AM
I'm still a chub, so I pay attention to the scale, weigh weekly, but don't obsess over it.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 05, 2012, 06:42:02 AM
AM W/O

15 minutes intervals bike
15 intervals treadmill
6 sets of abs

took a good long time to stretch in front of the mirror, really liking the way I look ::) my waist to shoulder ratio is improving (though I'll never have a small waist) and there was no gut to speak of :) . The tan isn't hurting things either.

I think I rushed the shoulder rehab, was hurting when I woke up, fine now that I'm warm and sweaty. Considering making this an all cardio day, not sure yet.

**Edit to add, cardio day.

I'm strongly considering going to an every other day with the iron program.

Right now I'm struggling with 3 different injuries and generally I'm healthy, so it's time for another change. It's funny, when I was running DC I was going to failure and beyond, just pushing the envelope on every lift. No injuries whatsoever on that program. 
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 05, 2012, 04:28:46 PM
I'm strongly considering going to an every other day with the iron program.

Right now I'm struggling with 3 different injuries and generally I'm healthy, so it's time for another change.

It's funny, when I was running DC I was going to failure and beyond, just pushing the envelope on every lift. No injuries whatsoever on that program.

I did this (every other day lifting) one summer maybe 2-3 years ago, and as I recall my body responded well to the extra healing time.

My challenge will be keeping up the nutrition on off days, just hard to get excited about drinking shakes and taking pills on days I'm not in teh gym.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 06, 2012, 06:38:10 AM
A/M Fasted W/O

BB BP

bar x 12, 2 sets
155 x 8
165 x 8
175 x 8
185 x 8
195 x 8

weighted curl ups

+ 20 x 8, 3 sets
+ 20 x 6

Machine rows

200 x 8, 8, 6 (30 second rests)

Modified Carlman's 38 x 10, 2 sets

shoulder did not complain but skipped flyes as I knew that would agravate it

supposed to do arms, but I was outta time and did not want to shortchange them

thought I would be weak fasted, was not the case

biceps feel smaller but that big vein is back

again stretching in the mirror I was pleased at the way I look

I guess the "hardcore lifters" at the little community fitness center go at 5:15 am and are out by 5:45, they were 'mirin my strong bench skills  ::) :o

got hypertrophy outta the way 1st thing, dentist and baseball game later

hopefully can still get arms and cardio in today
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 06, 2012, 08:35:43 PM
PM Hypertophy

Arms

ez bar curls

bar x 12, 2 sets

85 x 10, 3 sets

Skulls

95 x 19, 3 sets

BH Curls, 30 second rest

25 x 12, 3 sets

DB Decline skulls 30 second rest

25 x 12, 3 sets

SWOLE

tendonitis curls

4 sets forearms

skipping evening cardio to have a couple beers
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on June 07, 2012, 03:42:24 AM
^^^^^^^^^^Noice  8)


Edit: Internet. WHY U ALWAYS START NEW PAGE WHEN I POST ARROWS UP  >:(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 07, 2012, 06:39:46 AM
A/M Cardio

10 minutes interval bike
15 minutes interval treadmill
10 minutes elliptical

almost starting to enjoy cardio  :o

time to buy an Ipod
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 07, 2012, 06:16:48 PM
A/M Cardio

10 minutes interval bike
15 minutes interval treadmill
10 minutes elliptical

almost starting to enjoy cardio  :o

time to buy an Ipod

ordered a battery for my old Ipod so hopefelly I can get it alive long enough to get my music off of it

PM Cardio

10 minutes rowing
shoulder RC work
10 minutes elliptical
8.5 minutes recumbant bike <--The TV was stuck on Ellen, could not go 10 minutes  :o >:( :D
crunches, 50, 40, 30, 20, 10

That's it for today
lower day tomorrow
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: StressMonkey on June 07, 2012, 11:26:39 PM
^^^^^^^^^^Noice  8)


Edit: Internet. WHY U ALWAYS START NEW PAGE WHEN I POST ARROWS UP  >:(

Wat u point at?  :o
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 08, 2012, 02:12:35 PM
Day 3, Lower Hypertrophy

Deads:

wu, 135 x6, 225 x 6

315 x 5 Too heavy :(
295 x 5 still too heavy
285 x 6
280 x 6 (115 on one side and 120 on the other  :o :D )

Front squats

bar x 6

95 x 8
115 x 8
125 x 8

1 leg curls

25 x 10, 4 sets, short rests

leg extensions

8 x 15, 2 sets The pain was gourgeous!

donkey calves

360 x 10, 4 sets

forearm work sprinkled in

this w/o kicked my ass today, I like squats and deads same day

2 hours to rest until cardio

PM Cardio

10 minutes rowing
10 elliptical
30 recumbant bike




Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 09, 2012, 03:04:03 PM
read a lot of journals today and really wanted to hit the iron, back is to sore so sticking with my every other day plan  :-\

1/2 hour "weight loss" program on the treadmill - 250 calories and sweating like a pig
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 10, 2012, 04:07:05 PM
Day 6 Upper Hypertrophy

Flat DB Press

40's x 10, 2 sets wu

75's x 8, 4 sets (taking it easy on shoulder)

Wide Grip pullups BW

3 x 6

shrugs, short rest

75's x 7, 6, 6

1 arm rows

75 x 12, 2 sets

supposed to do arms but I'll do them tomorrow, too nice out to be in teh basement
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 11, 2012, 06:47:13 AM
A/M W/O

25 minutes "weight loss" program (1 episode of the Simpson's) treadmill intervalls

arms/cardio later
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 11, 2012, 06:16:23 PM
PM W/O

Arms

all supersets

BH Curls, cable tri pressdowns

20's x 10, "8" x 12
20's x 10, 9 x 12
25's x 10, 10 x 12
30's x 8, 11 x 10
35's x 8,  12 x 8
35's 8, 12 x 8

Skulls, ez bar curls

80 x 10, 80 x 10
85 x 10, 80 x 10
90 x 10, 80 x 10
tri's done, 80 x 10

hammer curls, tendonitis curls

25's 10, DNL
30's x 10, DNL
30's 10, DNL

SWOLE

LISS or tennis later

*** 1 Hr. tennis, shoulder not happy  :(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 12, 2012, 06:42:43 AM
A/M Cardio

10 minutes ea., bike, treadmill, elliptical - LISS

crunches 50, 40, 30, 20, 10

raining when I got up, would have been a nice day to crawl back into bed

someone smelled bad in teh gym, I think it was me  :o

Oly lifts @lunchtime

*** Oh and it turns out our scale works, I didn't know since I never use it. 169.5  8)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on June 12, 2012, 11:00:06 AM
I'm doin' teh math here, and kinda thinkin' that this doesn't look like every other day. Just sayin'. :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 12, 2012, 11:40:14 AM
I'm doin' teh math here, and kinda thinkin' that this doesn't look like every other day. Just sayin'. :)

every other day lift, and on off days do cardio. I messed up a little not leaving time to get everything in a couple times so had to push arms to the next day
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 12, 2012, 01:47:34 PM
W/O 2 - Oly Lifts

w/u

OHS SS CG Front squats

bar x 6, 3 sets each

pulls

65 x 6

Full Cleans

65 x 6
85 x 6

Full cleans w/ split push press

85 x 7

snatches

65 x 6
85 x 6
95 x 8 <- was having fun, did not wanna stop

great session, sweating like a pig, about 6 "F' yeah's" on that last set, really need to get more snatches into my routine. I love that feeling when the bar is weightless and you just sneak under it and then it's just you vs. gravity.

Interval cardio later

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on June 12, 2012, 03:56:27 PM
Any new vids of the oly lifts?
I'd be interested to see the snatches.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 12, 2012, 03:59:11 PM
I'd be interested to see the snatches.

I wish I had my camera today, I thought they looked great, no (decent) vids yet.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 12, 2012, 07:57:09 PM
PM Cardio

5 minutes bike
33 minutes elliptical, heart rate 110, 350 calories
3 minutes jump rope  :o
RC Work

I smell like a horse

hopefully legs will be up for some squattin' tomorrow




couldn't sleep last night, no am session >:(

167 on the scale this am



fuark no noon session either, going after work, toss up between legs and cardio. Legs are pretty sore, have to see how I feel after warm up.  :-\
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 13, 2012, 07:49:35 PM
Cardio

5 minutes bike
25 elliptical, 250 cals, avg. heart rate 113
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 14, 2012, 06:41:40 AM
Lower Hypertrophy

fasted, 5:30 am  :o

squats

180 x 8, 4 sets

OHS

65 x 8
90 x 6
100 x 6

leg press machine

130 x 15
160 x 15

leg curl machine, short rest

110 x 8,8,8

calf press on leg press

5 x 160, 175, 190, 205

gonna try to hit upper in about 6 hours

going to teh beach for a few days  8)






Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 14, 2012, 02:22:03 PM
Lower Hypertrophy

fasted, 5:30 am  :o

squats

180 x 8, 4 sets

OHS

65 x 8
90 x 6
100 x 6

leg press machine

130 x 15
160 x 15

leg curl machine, short rest

110 x 8,8,8

calf press on leg press

5 x 160, 175, 190, 205

gonna try to hit upper in about 6 hours

going to teh beach for a few days  8)

Upper Hypertrophy

real nervous as shoulder was acting funny during rowing W/U
DB BP w/u

30's x 10, 2 sets

BB BP

135 x 8
175 x 8
185 x 8
195 x 7

Cable Row

120 x 8
130 x 8
140 x 8
150 x 8

Cable straight bar pushdowns

60 x 8
80 x 15
80 x 12

Short rest lat pulls

80 x 8,8,8

modified Carlmans

80 x 15
70 X 12

I don't how I'll ever do arms on top of this w/o  :-\ still as work in progress

That's it for a bit readers

tomorrow at this time I'll be on the beach, I'll raise a glass of beer to you (but not too high as my lats are gonna be really sore)  ;D


Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Gnomusmaximus on June 14, 2012, 02:50:17 PM
Have fun!
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 18, 2012, 06:24:04 AM
1 20 minute run whilst on vacay  ::)

AM Cardio

5 minutes bike
25 minutes elliptical 230 calories
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 18, 2012, 01:45:02 PM
Flat DB BP

30's x 10, 2 sets
70's x 8
80's x 8
90's x 8
100's x 7

all reps slow and controlled

BW WIDE grip pullups

8,8,7,6

DB Shoulder press, short rest

50 x 8,7,6,5.2

Shrugs, short rest

70's x 12,8,8,8

1 arm rows

75 x 12, 2 sets

man when I was done I could not lift a fly

hoping for 1 more session today, abs & cardio maybe



Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on June 18, 2012, 03:30:12 PM
Flat DB BP

30's x 10, 2 sets
70's x 8
80's x 8
90's x 8
100's x 7



That's some nice pressin  8)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 19, 2012, 06:42:52 AM
Flat DB BP

30's x 10, 2 sets
70's x 8
80's x 8
90's x 8
100's x 7



That's some nice pressin  8)

thanks, felt strong after a restful weekend.
AM Cardio/Abs

fasted

30 minutes treadmill intervals 230 calories

crunches, 50, 40, 30, 20, 10
woodchoppers, 12, 20

hope to do arms later, my Son's graduation from Elementary school tonight  :)

last week of baseball which has been putting the kibosh on a lot of my evening workout plans
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on June 19, 2012, 10:13:05 AM
Woodchoppers?? :o
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Gnomusmaximus on June 19, 2012, 01:36:10 PM
Take plate, make like you be choppin wood wit it.  Pretty tough after a bit.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on June 19, 2012, 02:21:33 PM
Thanks- that sounds interesting. And probably safer than hitting a tire with a bat... similar objective?
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 19, 2012, 02:48:46 PM
Take plate, make like you be choppin wood wit it.  Pretty tough after a bit.

I actually do mine with a cable and put a twist into it.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 20, 2012, 06:38:36 AM
AM Fasted Cardio

stairstepper 15 minutes
elliptical 18 minutes

that stair thing is a bitch, 100 calories in 5 minutes  :o

work and end of schoolyear really cutting into my workouts >:(

deadlifts later
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 20, 2012, 12:49:09 PM
AM Fasted Cardio

stairstepper 15 minutes
elliptical 18 minutes

that stair thing is a bitch, 100 calories in 5 minutes  :o

work and end of schoolyear really cutting into my workouts >:(

deadlifts later

lunchtime W/O

Deads

135 x 8
135 x 8
275 x 6
275 x 7
285 x 7
295 x 6

Front Squats SS Snatches

95 x 8, 65 x 7
115 x 8, 65 x 8
135 x 6, 85 x ~ 5 <-film at 11

quick few sets of calves

hawt in dat der gym



Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 20, 2012, 06:41:02 PM
Mirror: "you look amazing today!"
Camera: "LOL, just kidding"

-V240

Snatch (http://www.youtube.com/watch?v=FRm_q-M1t90#)

I need to do these on a full oly day, they're a mess if I haven't warmed up to them properly  :-\
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on June 21, 2012, 12:28:19 AM
Well, they're better than I can do, if that's any consolation.



Sorry, I prolly just made you feel bad. I like the new avi, btw.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 21, 2012, 06:37:07 AM
fasted am liss: 28 minutes
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Gnomusmaximus on June 21, 2012, 08:11:50 AM
You need to get some oly shoes.  I think you would like them very much.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 21, 2012, 01:12:32 PM
You need to get some oly shoes.  I think you would like them very much.

shoes: expensive
Bando: cheap

light Arms/Abs

6 sets BH curls SS 6 sets decline CGBP

3 sets squeaky curls SS 3 sets reverse facing dips

3 sets forearms

6 sets heavy abs

losing fat in my abdominal area and realizing I actually don't have very muscular abs  :-\ gonna build them up with heavy low rep stuff instead of all that high rep crap I've been doing
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 21, 2012, 07:29:12 PM
You need to get some oly shoes.  I think you would like them very much.

shoes: expensive
Bando: cheap

light Arms/Abs

6 sets BH curls SS 6 sets decline CGBP

3 sets squeaky curls SS 3 sets reverse facing dips

3 sets forearms

6 sets heavy abs

losing fat in my abdominal area and realizing I actually don't have very muscular abs  :-\ gonna build them up with heavy low rep stuff instead of all that high rep crap I've been doing

evening cardio, 25 minutes treadmill intervals, smelled like a homeless person after that
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Gnomusmaximus on June 22, 2012, 09:44:43 AM
Get the Rogues or the regular Do-Wins.  Wait I be back with link to cheap lifting shoes....
 
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Gnomusmaximus on June 22, 2012, 09:51:30 AM
http://www.vsathletics.com/product.php?xProd=1301 (http://www.vsathletics.com/product.php?xProd=1301)

http://www.werksanusa.com/VS-White-Leather-Shoes-7900/productinfo/VS/ (http://www.werksanusa.com/VS-White-Leather-Shoes-7900/productinfo/VS/)

http://www.kanamahp.ca/store/gear/kanama-weightlifting-shoes (http://www.kanamahp.ca/store/gear/kanama-weightlifting-shoes)

Not much more than a good set of trainers.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 22, 2012, 08:28:54 PM
Flat BB BP

135 x 10, 2 sets

175 x 9
185 x 8
196 x 8
205 x 5

Row machine

190 x 9
220 x 8
235 x 8
250 (stack) X 8

Straight bar press down

3 sets 80 x 10, short rest

carlmans 3 sets 70 x 10, short rest

wide grip pullup holds

no cardio today, needed the sleep
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 23, 2012, 02:52:08 PM
went to gym

gym closed

WHY U CLOSED GYM!?

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 25, 2012, 06:31:24 AM
20 minutes fasted am LISS

Tired
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 25, 2012, 08:47:50 PM
Chest

flat DB press

30's x 10, 2 sets
70's x 9
80's x 9
90's x 8
100's x 5
90's x 6
80's x 9
75's x 8
75's x 7

SS DB Press and DB pullovers

65's x 10, 75 x 9
65's x 9, 75 x 8
65's x 9, 75 x 8

SS pushups and DB flyes

20, 30's x 20
15, 30's x 20

it's my busiest week of the year at work, any w/o's are gonna be a gift

just gonna do chest, back and legs

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on June 25, 2012, 11:48:40 PM
Basics, baby: sounds like a pretty solid plan.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 26, 2012, 06:53:30 AM
5 minutes bike
20 elliptical
8 treadmill

10 sets abs

got home and the bacon has been lost  >:(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 27, 2012, 06:41:32 AM
5 minutes bike

30 minutes treadmill intervals. took me 15 to wake up and get into it. Ran the last 5 at an 8 minute pace. next 5 K August 11.

legs later.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 27, 2012, 02:15:26 PM
Legs

Squats just beat the hell outta me today  :-[

Squats

Bar x 8, 2 sets

135 x 8
185 x 6
185 x 6 OK felt a little better
205 x 4.5 phail  >:(

front squats

135 x 5
135 x 5
135 x 6

squats

135 x 20
135 x 12
135 x 8

6 sets of calves

the fasted running is to blame, my glutes and hip flexors were sore, then the quad specific machine was in use - phuck it I can make excuses all day but I think I'll just save it for the next squat day

arms or beer tonight, epic back session Friday to close out the week

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on June 27, 2012, 03:04:08 PM
In the event its beer, 16oz curls are more anabolic. Just sayin'.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 27, 2012, 03:48:48 PM
In the event its beer, 16oz curls are more anabolic. Just sayin'.

Doing both. Just pulled my funky gym clothes outta my backpack so I can wear them to a second gym after work.

They will call me "Funky Swole"
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 27, 2012, 06:28:29 PM
Legs

Squats just beat the hell outta me today  :-[

Squats

Bar x 8, 2 sets

135 x 8
185 x 6
185 x 6 OK felt a little better
205 x 4.5 phail  >:(

front squats

135 x 5
135 x 5
135 x 6

squats

135 x 20
135 x 12
135 x 8

6 sets of calves

the fasted running is to blame, my glutes and hip flexors were sore, then the quad specific machine was in use - phuck it I can make excuses all day but I think I'll just save it for the next squat day

arms or beer tonight, epic back session Friday to close out the week

Arms

BH Curls

20's x 10, 2 sets
25's x 9, 2 sets
30's x 8, 2 sets
35's x 6, 2 sets

1 set preachers 65 lbs, arms no like

Standing EZ Bar curls SS DB hammer preacher curls

85 x 8, 25 x 12, 3 sets

2 sets rope triceps 40 lbs x 20, just for teh pump (tri's sore from Monday)

tendonitis curls

5 sets forearm work

wiped out, nearly 3 hours of gym today between 5:30 am and 5:30 pm.

beer:30  8)

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 28, 2012, 06:18:40 PM
taking today off.

So, so sore and I had to walk and carry stuff all day. ::)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on June 29, 2012, 05:50:03 AM
taking today off.

So, so sore and I had to walk and carry stuff all day. ::)


Slacker  :P
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 29, 2012, 07:49:54 AM
taking today off.

So, so sore and I had to walk and carry stuff all day. ::)


Slacker  :P

skipped morning cardio also  :o :-[
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on June 29, 2012, 08:05:57 AM
taking today off.

So, so sore and I had to walk and carry stuff all day. ::)


Slacker  :P

skipped morning cardio also  :o :-[


Summer evenings, beer and guitar v's morning cardio........Only gonna be one winner  ;) ;D
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 29, 2012, 09:29:17 AM
taking today off.

So, so sore and I had to walk and carry stuff all day. ::)


Slacker  :P

skipped morning cardio also  :o :-[


Summer evenings, beer and guitar v's morning cardio........Only gonna be one winner  ;) ;D

and that winner is a soft puffy gut  >:(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 29, 2012, 05:11:00 PM
Back

NG pullups

BX x 8, 12, 12, 10

1 arm rows

70 x 10, 2 sets
inclined
75 x 10, 2 sets

giant set

pulldowns 100 x 8, 10, 12
pushdowns 40 x 8, 10, 9
carlmans 70 x 12, 80 x 10, 90 x 10

curlups

bx x 6, 6, 6

20 sets. forgot traps

edit to add: 1.6 mile run/walk with Daughter. 90 freaking degrees out  :o 8)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 30, 2012, 11:00:27 AM
Oly lifts

front CG squats SS OHS

bar x 6, 3 sets

cleans

65 x 6
85 x 6

full cleans with push press

86 x 7

hang snatches

65 x 6
85 x 6

8 sets heavy abs

probably would have done some ghey tennis or hiking and called it a workout today, but then I read bigdaddy's journal.

today will be a beach day  8)


Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on June 30, 2012, 10:20:56 PM
my back is delisiously roasted. My legs are just recovering from being roasted. My chest and tri's were sore all week.

I tried ID's stuff for awhile, but I'm done with it. Going back to 3 fundies for awhile, bench day, dead day and squat day.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 01, 2012, 05:24:34 PM
1/2 hour "weight loss" program on the treadmill

fapicon.jpg
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 02, 2012, 03:14:45 PM
slept through am cardio  :o

Legs

squats

bar x 8 x 2
135 x 6
135 x 8
155x 6
155 x 8
175 x 6
175 x 8
195 x 6
195 x 6

OHS SS front box squats

95 x 6, 95 x 8
100 x 5, 100 x 6
105 x 6, 105 x 8

Giant sets

3 sets each, leg curls/leg extensions

6 sets calves

went at a different time today, weird.

Saw a dude that I haven't seen in a couple years, he used to be huge and now he's smallish with a big weird tattoo

saw an attractive woman squatting 145 ATG then front squatting, strong, great form

all the racks were busy with people doing real lifts
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 03, 2012, 06:39:39 AM
am fasted cardio

5 mins bike
15 elliptical 200 + cals
15 treadmill held a 7 min mile pace for 2 minutes

good one today :)

had a big glass of iced tea before bed and laid awake all night  >:(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 03, 2012, 06:34:20 PM
Chest

BB BP

bar x 10 x 2
135 x 9, 2 sets
155 x 8, 2 sets
175 x 8, 2 sets
195 x 6, 2 sets

DB BP

70's x 10
70's x 9
80's x 6, 4 sets

Incline DB's

60's x 7
60's x 6

5 second rule incline DB's

50's x 5
50's x 5

flat

50's x 5
50's x 4 <-- ROASTED

3 sets triceps

that's 20 sets of presses  8)

I like the 5 second rule work, will post about it in that thread

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 05, 2012, 06:19:14 PM
yesterday: 1/2 hour swimming
today: 10 mins bike, 30 elliptical 250 calories

wicked chest doms

Back/Deads tomorrow
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 06, 2012, 06:37:09 AM
AM Fasted cardio

5 bike, 35 minutes elliptical, hands were getting numb ???

8 sets abs

arms are looking small in the mirror - not good >:(

*** 7 minutes "bonus" cardio  ;D 8)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 06, 2012, 02:59:12 PM
Back

Deads

135 x 6, 2 sets
225 x 6, 2 sets
315 x 6
315 x 5  :(

Cable rows

120 x 10
130 x 8
140 x 8
150 x 8

curls ups

BW x 12, 3 sets

shrugs SS straight bar pushdown

70's x 8-10, 50 x 10, 3 sets

reverse peck deck

65 x 8, 2 sets
40 x 10, 1 set

21 sets in just over an hour

meh, felt like I had some gas left.

happy with the DL's dropped and re-gripped for every rep, back nice and straight, trying to clean these up, been doing them sloppy for years.

countdown to beer:30 is on  :D
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 07, 2012, 02:42:36 PM
Arms

everything was supersetted but I was jumping around so I'll just list the lifts

BH Curls

20's x 12, 2 sets
25's x 8, 2 sets
30's x 8, 2 sets
35's x 8, 2 sets

Assisted dips

-60 x 10, 3 sets

tricep machine

60 x 10
70 x 10
80 x 10

DB Skulz

35's x 12

EZ Bar curls

75 x 9
80 x 9
85 x 8

skullz

75 x 12
95 x 10
100 x 9
105 x 8

cable 21's 3 sets did not log
incline CG PU's DNL but was like 50, 30, 25  :)

soaked in sweat and swole as hell

forearms

9 sets  :o

37 sets

epic workout was epic, was in the high school gym, kids were looking at me like "DAMN!"  ;D
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: ljimd on July 08, 2012, 07:45:24 AM
37 sets of arms. Iz impressed.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: BigDaddy on July 08, 2012, 08:06:10 AM
Your elbow must be feeling much better with those EZ bar curls, good to see!
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 08, 2012, 02:36:14 PM
Your elbow must be feeling much better with those EZ bar curls, good to see!

I used to curl 105 x 8 :(

it is on the mend though, doing curls the day after chin ups wouldn't have been possible awhile back
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 08, 2012, 05:06:42 PM
10 sets shoulders - did not log

days off are for pussies

(http://i.imgur.com/vO77Hl.jpg?1)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 09, 2012, 07:53:49 PM
5 minutes bike, 35 elliptical 350 calories

squats at 5:30 am tomorrow
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 10, 2012, 06:38:10 AM
5 minutes bike, 20 minute treadmill intervals

did not sleep well last night so legs will have to wait
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 10, 2012, 10:15:53 AM
5 minutes bike, 20 minute treadmill intervals

did not sleep well last night so legs will have to wait

and now my freaking legs are sore from cardio :(

so, today upper back, tomorrow chest, thursday/friday squats SS DL's (10 sets each), arms

mini vacay starting friday afternoon
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 10, 2012, 03:53:15 PM
Back

machine rows

165 x 8
205 x 8
250 (stack) X 8

Very Wide assisted pullups
(5 second rule, 5 seconds up/down/stretched/clenched)

85 x 10
70 x 6
70 x 12

Modified carlmans

40 x 12
45 x 12
50 x 12
Lat Machine
(5 second rule)

160 x 6
145 x 8
13 x 6

1 arm rows

75 x 10, 3 sets  :D

T-Bars
(5 second rule)

90 x 6, 3 sets

Shrugs
70 x 10, 3 sets

Straight bar pull downs

50 x 10
60 x 10
60 x10

whew that's enough, 24 sets.





















f' that you wuss  ;D

3 sets close grip handle drapped over the pullup bar alternating pullups

 BW x 12, 9, 7

OK, that is enough

27 sets of lat/trap abuse

this was a fun w/o
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 11, 2012, 01:04:57 PM
Chest

DB BP

30's x 10, 2 sets
70's x 8, 2 sets
80's x 8, 2 sets
90's x 6, 2 sets
hundos x 5  :(
hundos x 3  >:(

BB BP

135 x 8
155 x 8
175 x 8
185 x 6

Incline DB BP

70's x 5
65's x 6, 3 sets, 5 second rule

DB Pullovers SS 5SR Pec Dec Flye

75 x 8, 2 sets
85 x 5, 60 x 6

20 tough sets, my chest feels like it was run over by a truck

good day in the gym
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on July 11, 2012, 01:14:31 PM
You're getting teh hundo's up- that's worth writing about... to me, anyway.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on July 11, 2012, 05:39:06 PM
You're getting teh hundo's up- that's worth writing about... to me, anyway.


^^^This^^^

When I eventually get to press the hundos  ::) everyone's gonna know about it  ;D
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 12, 2012, 06:31:10 AM
Thanks guys, wasn't that long ago that I could put up the 110's for those numbers  :-\

am fasted cardio

30 minutes bike

my old man hip is bothering me  :(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: ljimd on July 12, 2012, 06:42:03 AM
my old man hip is bothering me  :(


^^^^^^ watch it buddy, I'll send you one for the other side(http://www.iron-sanctuary.com/forums/Smileys/default/tongue.gif)


props on the hundos man
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 12, 2012, 07:25:35 PM
evening cardio

5 minutes bike
30 elliptical

I always hated those "men" on the elliptical reading Men's health while others lift heavy weights

then I became one
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 13, 2012, 06:48:53 AM
am fasted cardio

5 mins bike
30 minutes stair stepper o' pain 300 cals

hip still hurts, I think it's because I ran out of a joint sup

going to the Adorandak mountains for a few days, and my state's largest water park

see you (and the iron) Tuesday
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: ljimd on July 13, 2012, 07:01:32 AM
am fasted cardio

5 mins bike
30 minutes stair stepper o' pain 300 cals

hip still hurts, I think it's because I ran out of a joint sup

going to the Adorandak mountains for a few days, and my state's largest water park

see you (and the iron) Tuesday


Enjoy man, I intend to be sitting at my favorite fishin' hole, sucking a cold one before
you even get off work.(http://www.iron-sanctuary.com/forums/Smileys/default/grin.gif)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 13, 2012, 07:22:57 AM
I get off at 12 today  ;)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: ljimd on July 13, 2012, 07:27:36 AM
I get off at 12 today  ;)

OK, you got me by 4 hrs. 
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 13, 2012, 08:33:02 AM
I get off at 12 today  ;)

OK, you got me by 4 hrs.

Then we'll be enjoying a cold one about the same time, but I'll be in the mountains  :D
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 17, 2012, 02:09:07 PM
Arms

all suppersetted

BH curls

25's x 10
25's x 10
30's x 8
30's x 8
32.5's x 6
32.5's x 7

Decline hammer DB skulls

30's x 10
35's x 8
35's x 10

CGBP

135 x 8
155 x 8
165 x 8

EZ bar curls

85 x 8, 3 sets

Skulls

85 x 12
95 x 10
105 x 9

Preachers

75 x 8, 10, 9

french press

55 x 12
75 x 10
75 x 10

6 sets of forearms

could not get into it today, too much beer the last 4 days  :o

my body feels great though, nothing hurts, elbows, wrists, shoulders, neck all pain free :)


Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 19, 2012, 08:17:46 AM
last day of cheat week  :-\ up 1.5 lbs  :(

am fasted cardio

5 minutes bike, 30 on stairstepper of pain - 300 cals.

Back day later

*edit to add, 9 sets of abs after the cardio
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 19, 2012, 10:39:25 PM
Back

lat pull down, 2 handles

100 x 10
120 x 10
130 x 10
140 x 9

Machine Row

180 x 8
200 x 8
220 x 8
240 (stack) x 8

DL SS BW Curlups

135 x 8, BW x 10
225 x 8, BW x 10
315 x 3.7, BW x 10

DB Rows SS Shrugs

75 (s) x 8, 3 sets

just rushed through this to get it in before a bunch of other stuff I had to do, did not rest at all, work got done

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 20, 2012, 03:22:26 PM
Chest

BB BP

135 x 8
155 x 8
175 x 8
200 x 7
135 x 14

DB BP

70's x 8
80's x 8
90's x 4.phail  >:(
65's x 11

Incline DB BP

60's x 8
60's x 8
60's x 7
50's x 9

Decline BB BP

135 x 12
155 x 10
175 x 6 <- thank goodness I had a spotter on this one  :o

just a simple little pressing session

I need some new material, spinning my wheels with no goals

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on July 21, 2012, 02:18:47 AM
Are you doing flat BB BP? That 200 looks like a pretty decent number.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 21, 2012, 09:07:39 AM
Are you doing flat BB BP? That 200 looks like a pretty decent number.

I am. Shoulder and elbow are happy these days.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 21, 2012, 11:08:25 AM
W/0 1

Oly Day

CG Front squats SS OHS

bar x 8, bar x 8
65 x 8, 65 x 8, 2 sets

Cleans

65 x 6
85 x 6

Clean with push press

85 x 6

hang snatches

65 x 6
85 x 6

about 10 sets abs

running later, 5K in 20 days




Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 21, 2012, 02:47:10 PM
just spent an hour cutting branches, screw the running. Jumping in my neighbor's pool
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 23, 2012, 07:34:58 PM
treadmill intervals 1/2 hour 265 cals
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 24, 2012, 06:41:44 AM
1/2 hr fasted mixed cardio
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 24, 2012, 12:48:04 PM
Chest

DB BP

30's x 10, 2 sets
70's x 9
80's x 6
90's x 6
100's x 6

BB BP

135 x 9
155 x 8
175 x 8
205 x 7 PB

Incline BB BP

135 x 8
145 x 7
155 x 5.5

DB incline BP

60's x 9
60's x 8
60's x 7

simple but fun little chest session, been adding 5 lbs a week to my BB BP, wanna see how high I can get it, 2 weeks will be 2 plates  :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 25, 2012, 06:39:33 AM
am fasted cardio, 35 minutes elliptical 300 calories

woke up looking like I never had that cheat weak :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on July 25, 2012, 07:49:46 AM

205 x 7 PB


Nice  8)

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 25, 2012, 12:46:25 PM

205 x 7 PB


Nice  8)

and that was after the hundos :D

Legs

squats

bar x 8, 2 sets
135 x 8
175 x 8
205 x 5.phail
225 x 4  :(

Front 1 box squats

95 x 6
115 x 6
135 x 4 :(

OHS

65 x 8
95 x 8
115 x 8  :) hells yeah !

6 sets calves

someone's been slacking off on his squats as of late  :o :-[



Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 26, 2012, 10:43:34 AM
Chest

DB BP

30's x 10, 2 sets
70's x 9
80's x 6
90's x 6
100's x 6

BB BP

135 x 9
155 x 8
175 x 8
205 x 7 PB

Incline BB BP

135 x 8
145 x 7
155 x 5.5

DB incline BP

60's x 9
60's x 8
60's x 7

simple but fun little chest session, been adding 5 lbs a week to my BB BP, wanna see how high I can get it, 2 weeks will be 2 plates  :)

no soreness.

WTF  >:(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 26, 2012, 07:58:34 PM
Back/Bi's

Super wide assisted pullups

+ 8 x 3

meh I'll type this out later, to be continued


Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 28, 2012, 12:43:57 PM
^^^ SRS? too lazy to type out workout but not too lazy to grab yet another beer, what a Dick!

Chest

Incline DB Press

75's x 8 3 sets

flat BB BP

135 x 8
185 x 6
225 x 3 PB
135 x 12

Incline BB BP

135 x 6
145 x 7
155 x 6

flat DB BP

75's x 10, 3 sets

DB pullovers

75 x 8, 3 sets

Chest did not wanna get sore from Tuesday's session so I went back in and hit it again, feeling strong with the BB BP's still  :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 30, 2012, 05:43:44 PM
something messed up with inner pec, hurt all day  :'(

Back

lat machine 2 handles

85 x 10
110x 10
125 x 10
135 x 8

Back machine

190 x 8
210  x 8
235  x8
250 x 7

1 arm row

75 x 10, 3 sets

SS carlmans, straight bar push downs

3 sets each varied light weights, 12 reps

BW wide pullups, 3 sets x 7

6 sets abs







Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on July 31, 2012, 05:54:21 PM
Legs

squats

Bar x 2
135 x 8
175 x 6
195 x 6
225 x 2  :(

front squats

135 x 6, 3 sets

OHS

95 x 6
100 x 6
105 x 6

6 sets calves DNL
6 sets leg extensions, DNL

nice session today, still weak

chest is feeling a little better

arms tomorrow
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on August 01, 2012, 05:32:20 AM
Are you still doing the oly lifts?

I was watching some of the Olympic weight lifting last night. Very inspiring...................
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 01, 2012, 08:20:12 AM
Are you still doing the oly lifts?

I was watching some of the Olympic weight lifting last night. Very inspiring...................

yes, just about every Saturday which isn't often enough to get any good at it...



fasted AM track work today, 2 miles sprint/walk (fartlieks) feel pretty good right now  :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on August 01, 2012, 06:28:25 PM
Fartlieks- is that Afrikaans for shart?  :o
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 01, 2012, 08:24:25 PM
Fartlieks- is that Afrikaans for shart?  :o

nice try, named after a guy who "invented" sprinting then walking  ::)

Arms


all Super Setted, just gonna list the lifts.

BH Curls

30's x 8, 3 sets
35's x 8, 2 sets

DB Decline skulls

30's x 12, 3
35's x 12, 2

EZ Bar Curls

80 x 8
85 x 8
95 x 8
100 x 7 <- Fuck Yeah!

Skulls

90 x 10
100 x 10
105 x 8
110 x 7

CGBP

135 x 8
155 x 8
175 x 8
195 x 5  :o <- I honestly thought I was doing 185 until just now  8)

Arm machine preacher thing

not worth logging, 3 sets

Damn what a great session

I've been working in the HS gym this week amongst a bunch of wanna bees that take all the equipment and stand around talking and doing very little work. Today I purposly got in 1st and skipped my warmup and set my bench right in front of the mirror. Cranked out my sets and actually had some strength today. I'm off creatine for a week but not Arganine, my arms were veiny and hard (though not big).

dat der placebo effect did me good today


Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 02, 2012, 04:31:54 PM
sore today.

so...Fartlieks

[youtube]Bando 100 yd dash (http://www.youtube.com/watch?v=VrYlsaBU4qY#)[/youtube]
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 03, 2012, 06:46:05 PM
Shoulders

BHN Press

bar x 8, 2 sets
65 x 8
85 x 8
100 x 8

DB Press

30's x 8
40's x 8
50's x 8
55's x 8
60's x can't get them into position  :(

SS Front raises, shrugs

75's x 8
75's x 9
75's x 10, 6, 4

15's x 9
20's x 8, 2 sets

6 sets abs

did not want to risk getting them sore for chest day tomorrow
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: drarmament on August 03, 2012, 07:13:47 PM
Fartleiks are fun!!! When I ran Soldiers we would do them from pole to pole.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on August 03, 2012, 08:56:12 PM
I just noticed the 100lb EZ curls- nice!
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 03, 2012, 09:23:00 PM
I just noticed the 100lb EZ curls- nice!

Thx Hoch. Before all the elbow tendonitis BS I was doing 105 for 8, I'm close to being back to that and no elbow problems at all  :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 04, 2012, 01:56:11 PM
chest

BB BP 135, 10 x 10
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: drarmament on August 04, 2012, 02:03:33 PM
chest

BB BP 135, 10 x 10


Your condition is a beast!!!
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 04, 2012, 11:30:12 PM
Shoulders

BHN Press

bar x 8, 2 sets
65 x 8
85 x 8
100 x 8

DB Press

30's x 8
40's x 8
50's x 8
55's x 8
60's x can't get them into position  :(

SS Front raises, shrugs

75's x 8
75's x 9
75's x 10, 6, 4

15's x 9
20's x 8, 2 sets

6 sets abs

did not want to risk getting them sore for chest day tomorrow

whole right side of my body is fucked, ....
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 06, 2012, 01:27:24 PM
Arms

bunch of curls, skullcrushers and stuff.

Right trap is slowly healing, not sure what I did to it
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 07, 2012, 06:15:02 AM
am fasted cardio, 30 minutes

right trap really bothering me
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: taylor9569 on August 07, 2012, 06:34:24 AM
What happened to your trap?
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 07, 2012, 08:11:27 AM
What happened to your trap?

no idea, did shrugs as normal Friday, 10 x 10 bench Saturday, some sort of sprain is my guess >:(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 07, 2012, 06:53:46 PM
am fasted cardio, 30 minutes

right trap really bothering me

PM Mixed cardio 30 minutes, hope I can lift tomorrow  :-\
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 08, 2012, 07:12:42 AM
skipped AM cardio for naked cardio

167.5 fully dressed  :)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 08, 2012, 02:17:33 PM
legs

so my but was bothering me from another issue and trap was bothering me, so rather than sitting and typing about it, I decided to do something about it.

Squats SS Deadlifts

Squats

Bar x 8, 2 sets

135 x 8
185 x 8
205 x 5
225 x 3  :-\

Front Squats

135 x 8
135 x 6
135 x 6

Deads

135 x 8
135 x 8
225 x 8 <- at this point a buddy gave me some form comments so I worked on that and did not go heavier
225 x 6
225 x 6
135 x 6 <-said screw the weight, lemme work on this form
135 x 6
135 x 6

errything feel pretty good now  ;D








Title: Beast Mode: ON
Post by: Bando on August 09, 2012, 02:48:39 PM
Last workout for awhile  :-[

Chest

BB BP

Bar x 2, 2 sets
135 x 8
155 x 8
195 x 6
225 x 4 PB

DB BP

70's x8
80's x 8
90's x 6
100's x 7 F' YEAH

Incline DB

70's x 6
70's x 8
70's x 7

DB Pullovers SS BW Dips

75 x 8, 8
80 x 8, 9
80 x 8, 10

all 12 cylinders were firing inline today, supplimented well this week and used glutacene for intra w/o drink

good day





Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: FLEX on August 09, 2012, 02:58:21 PM
Strong bench.   8)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: TMonkey on August 09, 2012, 03:21:53 PM
way to push out the reps on that 225
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 09, 2012, 03:24:24 PM
thanks Brahs. It was ugly but it got done. 5 reps next week ;)
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: TMonkey on August 09, 2012, 09:39:23 PM
in for 6
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 09, 2012, 09:49:28 PM
in for 6

lulz. I let a recreational lifter guy that I work with spot me. He asked "what do you want me to do?" I said "nothing - do not touch the bar no matter what." If I went for 5 today I would still be there under the bar, 4 was litterally all I could do.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: TMonkey on August 09, 2012, 09:57:43 PM
in for 6

lulz. I let a recreational lifter guy that I work with spot me. He asked "what do you want me to do?" I said "nothing - do not touch the bar no matter what." If I went for 5 today I would still be there under the bar, 4 was litterally all I could do.

you'll get more

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 09, 2012, 09:59:55 PM
in for 6

lulz. I let a recreational lifter guy that I work with spot me. He asked "what do you want me to do?" I said "nothing - do not touch the bar no matter what." If I went for 5 today I would still be there under the bar, 4 was litterally all I could do.

you'll get more

Just let me rep 3 wheels, and rep 4 on deads and squats. Then splice the vids together and play them at my funeral.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 11, 2012, 10:20:54 AM
nice back session this morning, I could log it or go to Flex's B-Day party

see ya
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 12, 2012, 10:25:55 PM
off today.  In other news cut is done..

(http://i.imgur.com/8HmLzl.jpg?1)

left is 175 when bulking, right is 167 at end of cut

Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 13, 2012, 12:38:44 PM
Legs

Squats
Bar x 8, 2 sets
135 x 8
175 x 8
205 x 6
225 x 6 <- was not into squatting today  :-\

Leg Press
180 x 8
270 x 8
320 x 6
360 x  5
270 x 6
180 x 7

8 sets calves

Not a lot of gas in the tank today, got in and got some work done, that's about it


Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: hochspeyer on August 14, 2012, 01:33:35 AM
Shoulders are lookin' pretty good!
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 14, 2012, 06:39:34 AM
thanks Hoch.

AM: 30 minutes fasted mixed cardio
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 14, 2012, 01:23:23 PM
Chest

DB BP

30's x 12
40's x 12
50's x 12
60's x 12
70's x 12
80's x 12
90's x 10

BB BP

135 x 12
135 x 12
135 x 12
135 x 12

incline db press

45's x 12
50's x 12
55's x 9

neck/trap bothering me so I went for a high rep day

felt strong as hell

after workout I was really tight, could not hardly stretch

Off day tomorrow probably
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 16, 2012, 07:21:27 PM
Back

two handle lat pulls

100 x 10
120 x 10
135 x 8
150 x 7

Row machine

220 x 8
235 x 8
250 x 7

BW Curl ups

x 8, 9, 10

1 arm rows

75 x 10, 3 sets

superset carlmans and straight bar press downs

did not log, 3 sets each

:jerrkoffsmiley:


Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 17, 2012, 10:48:33 AM
neck/trap is killing me. May have to take some pills :(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 18, 2012, 09:38:33 AM
bought 100 Alieve's and taking a week off to heal this mess, light cardio only. Last week off was in March.

very hard decision, not happy at all.
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 18, 2012, 11:43:22 AM
1/2 hour mixed cardio
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 20, 2012, 01:39:15 PM
35 minutes mixed cardio
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 21, 2012, 06:35:33 AM
1/2 hour fasted cardio

hands were getting numb, wtf
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 21, 2012, 11:07:36 PM
bought 100 Alieve's and taking a week off to heal this mess, light cardio only. Last week off was in March.

very hard decision, not happy at all.


only 4 days off so far???

(http://suptg.thisisnotatrueending.com/archive/18467818/images/1332814788254.jpg)




I need some Iron.

Bad
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 23, 2012, 10:41:08 AM
1/2 hour mixed cardio. Tried that 6 second sprint, 12 second easy on the bike, from an article T-Monkey posted, I liked it. Sweated like a pig.

Loading up creatine and other sups for a return to the iron tomorrow. Trap/neck still sore, gonna have to work around it  :(
Title: Re: Bando's Log - Cutting like an Emo Schoolgirl
Post by: Bando on August 24, 2012, 12:51:23 PM
Chest

BB BP

Bar x 8, 2 sets
135 x 8
135 x 8
185 x 8
205 x 6
225 x 4.5 :(

Incline DB BP

70's x 8
70's x 8
75's x 7

DB BP

75's x 8
85's x 8
95's x 5
95's x 5 

DB Pullovers SS Incline pushups

80 x 8, 1585 x 8, 1285 x 8, 8good one today, was not weak, like I am sometimes after a rest, probably because of yesterday's supsI should have had the 225 x 5, felt weak on the 185, so I thought I would do a 205 and end there, but the 205 was strong, so i went for it and just did not have enough gas. Right delt is not a happy camper, so tonight I'll drink with my left hand  ;D
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: deerslayer on August 24, 2012, 03:03:21 PM
225 is nothing to be ashamed of, Nice job!
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on August 24, 2012, 03:10:16 PM
225 is nothing to be ashamed of, Nice job!

I was hoping for 5 today

next week!
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: deerslayer on August 24, 2012, 03:17:05 PM
Well you were 98.2% there this week, im sure you will get it! If not we will call you a pussy ;)
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on August 25, 2012, 11:09:33 AM
Back

Deadlifts

135 x 8
135 x 8
135 x 8
185 x 8
225 x 6
275 x 6
315 x 4
275 x 8
225 x 8
185 x 8
135 x 8

Today I brought my copy of Starting Strength into the gym with me and unlearned several years of bad habits.
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on August 27, 2012, 07:16:31 PM
Arms

all supersets

BH Curls

25's x 8
25's x 10
30's x 8
30's x 8
32.5's x 8

Rope press down tricep

70 x 8
70 x 8
80 x 8
80 x 8
80 x 7

EZ Bar curls

85 x 10
90 x 8
95 x 8
100 x 7 :)

Skulls

195 x 8
110 x 7
105 x 8

EZ Bar CGBP

120 x 15
120 x 12
120 x 12

concentration curls

30 x 10, 4 sets

tendonitis curls

gym was packed so I did what I could, felt good not to have elbow issues  :)
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: ljimd on August 27, 2012, 07:53:59 PM
24 set of arms. Dang bubba.
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Core on August 27, 2012, 09:38:29 PM
Why use an EZ bar for close grip bench?
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on August 28, 2012, 06:41:34 AM
Why use an EZ bar for close grip bench?

all the regular benches were full  >:(

24 set of arms. Dang bubba.

forgot forearms  :(

AM Fasted Cardio

30 minute HITT on bike. Need to up the resistance on these, only burned 200 calories  :(
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on August 29, 2012, 08:13:51 PM
Legs

squats

bar x 8, 2 sets
135 x 8
135 x 8
185 x 6
225 x 6

front squats

135 x 6, 3 sets

OHS

100 x 6, 2 sets
105 x 8  :D

leg ext SS leg curls

3 sets did not log

6 sets calves sprinkled in

when 7pm is the only time you can squat, STFU & squat at 7pm.

chest tomorrow, I'm in real danger of benching more than I can squat  :o


Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on August 30, 2012, 06:34:05 AM
spent the day at the state fair yesterday, diet was cheese steak, fried haddock, fried clams, hot dog and chocolate milk  :o

AM Fasted cardio


30 minutes 330 calories

chest later
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on August 30, 2012, 03:40:44 PM
Chest

BB BP

bar x 10, 2 sets
135 x 8, 2 sets
185 x 6
225 x 7 PB

DB BP

70's x 12
75's x 12
80's x 8

that's it. I tweaked my neck on the 7th rep with 225, should have stopped then.

Was going for 5, got 6 and then got greedy. 2 Aleive's aren't doing much. Maybe an Icy/Hot patch and some porch beers are in order.
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on September 05, 2012, 06:51:45 AM
^^^ Neck got worse and worse, ended up going to Dr. and taking time off  >:(

AM Fasted cardio

30 minutes mixed LISS, 300 + Calories
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on September 05, 2012, 03:00:06 PM
Legs

All supersets, all squats well below parallel and all deads with back ramrod straight

Squats

Bar x 8
Bar x 8
135 x 8
135 x 8
175 x 8
175 x 8
205 x 6
205 x 6
225 x 6
225 x 6

Deads

135 x 8
135 x 8
185 x 8
185 x 8
225 x 6
225 x 6
275 x 6
275 x 6
315 x 4
315 x 3.5

as you can see, I was in no mood to screw around today.
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Little Tim on September 05, 2012, 05:07:53 PM
Wow, guess either the rest or the brews helped recovery. Good to see things are working the way they should. 

Stay Strong.
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on September 07, 2012, 01:39:49 PM
mixed upper day

Incline DB Flyes

30's x 8, 3 sets

Incline DB press

60's x 8
75's x 8
75's x 8

Flat DB Press

80's x 8
90's x 6
hundo's x 5.5

Cable rows

120 x 8
130 x 8
140 x 8

BW Wide grip pullups

x 7
x 7
x 6

T-Bars

90 x 9
135 x 8
180 x 5

Preacher Curls

85 x 7
85 x 6
85 x 8

CGBP

135 x 8
155 x 8
175 x 9

9 sets forearms, did not log

productive day, back to DC Monday

http://www.thepumpingstation.com/doggcrapp.html (http://www.thepumpingstation.com/doggcrapp.html)
 
It looks like this:

Day one:

 Chest
 Shoulders
 Triceps
 Back width
 Back thickness
 
 Day two:

 Biceps
 Forearms
 Calves
 Hamstrings
 Quads
 
 Day three:

Repeat Day 1, but with all different moves
 
 Day four:

Repeat Day 2 but with all different moves

Day 5:

Repeat day 1 but with all different moves not used day 1 or 3

Day 6:

Repeat Day 2 with different lifts not used in day 2 or 4

Day 7

Repeat cycle, working set has to beat weight and/or reps achieved in day 1 or that lift gets removed from the routine.
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on September 07, 2012, 08:32:38 PM
still gotta little pump from Today's w/o methinks!

(http://forum.bodybuilding.com/attachment.php?attachmentid=4859993&d=1347062583)
Title: Re: Bando's Log - Daily Diary of a Gym Junkie
Post by: Bando on September 10, 2012, 06:39:16 PM
DC training Cycle 1, Day 1

Chest

Flat DB BP

warmup

30's x 10, 2 sets
70's x 9

workset

90's x 9, 5, 3, 2, 3

Shoulders DB Press

wu

50's x 7

ws

52.5's x 7, 5, 2

Triceps

CGBP

wu

bar x 12
135 x 9

ws

185 x 5 (too heavy) 155 x 5, 4, 3, 3

negatives 195 x 3

Back width

Wide Grip Pullups

warmup

BW x 6
Bw x 6

WS

BW x 9, 5, 2 hold

Back thickess

Deads

wu

135 x 6
226 x 6

ws

275 x 5, 4, 3, 3

3 bonus sets of Carlamns SS straight bar pressdowns

had a PT look at my deads today, he said they were perfect  :)

feeling good about being back with this program
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 11, 2012, 03:52:30 PM
Cycle 1 Day 2

Calves

Donkey Calf Press

wu

270 x 10, 2 sets

ws

360 x 12, 10, 8, 7, 5, 3 - 3 holds

need to do these on the leg press, this press only holds 360  >:(

Biceps

BH Curls

wu

20's x 10
25's x 10
30's x 8

ws

32.5's x 9, 7, 5, 2, 2 holds

Leg extension/quads

warmup

45 x 10, 2 sets

90 x 10, 8, 6, 4, 2 3 holds

need to put more weight on for these  ::)

Forearms

wrist curls 75 x 10, 3 sets
reverse wrist curls 40 x 10, 3 sets

In a hurry today + hams are a little sore from yesterday's deads so no hams.

abs & cardio tomorrow












Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 12, 2012, 07:01:45 AM
am fasted cardio, ~300 calories

DC Style abs

No Iron today, conducting an all day training + sore as phuck

hit it for me readers
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: ljimd on September 12, 2012, 02:55:14 PM
What's DC training? Yeah, I know look it up.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 12, 2012, 03:18:09 PM
What's DC training? Yeah, I know look it up.

see post 1.

Last time I did it my strength just blew up, 110 lb DB presses x 5, 330 deadlifts x 16, size improved noticably. Little rough on the joints with so little rest between sessions.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: ljimd on September 13, 2012, 10:27:19 AM
What's DC training? Yeah, I know look it up.

see post 1.

Last time I did it my strength just blew up, 110 lb DB presses x 5, 330 deadlifts x 16, size improved noticably. Little rough on the joints with so little rest between sessions.

OK, got it.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 13, 2012, 10:34:07 AM
I was also incline pressing 95 lb dumbells  :o
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 13, 2012, 03:03:53 PM
Cycle I Day III

BB BP

wu

bar x 8, 2 sets
135 x 8, 3 sets

ws

185 x 10, 3 :o ,3,2,1

BHN Press

bar x 8, 2 sets
65 x 8

ws

85 x 8, 5, 3, 1 <--weak as hell

decline tricep db skulls

wu

30's x 8, 2 sets

ws

40's x 12, 8, 6, 5, 2 2 holds

1 arm rows

60 x 8 wu

70 x 10, 7, 5, 3, 1 hold

cable rows

wu 120 x 8
 ws

130 x 9, 7, 4, 1 hold



Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 14, 2012, 06:49:05 AM
1/2 hr fasted am stair stepper O' pain, 300 calories

weight creeping up as I've upped protein, 5 weeks until shirtless in Florida  :o
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 14, 2012, 12:51:29 PM
Cycle I Day III

Squats

wu

bar x 8 x 2
95 x 8
135 x 8

ws 195 x 9, 6,4,3,3,2,2

Front Squats

wu 95 x 6

ws

135 x 6,3,3,fail, 3,2 1 negative

Calves

leg press calf push

wu

90 x 10
180 x 10
270 x 10
360 x 10

ws

410 x 10,8,5,4,3 3 holds

EZ Bar curls

wu

55 x 12
55 x 10
75 x 10

ws

95 x 7, 5,3,3,2 2 holds
won't be doing these again, bicep tendon did not want

wrist curls

10 heavy sets

tendonitis curls

time to FEED
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Little Tim on September 14, 2012, 10:38:21 PM
Good lord. Including your warmup sets, that was almost 100 squats.

Nice 8)
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 17, 2012, 12:48:32 PM
Cycle I Day 5

Incline Dumbell Press

wu

27.5's x 8, 2 sets
40's x 8
55's x 8

ws

75's x 10, 5, 3, 2, hold

Military Press

wu

bar x 8
65 x 8
85 x 6

ws

100 x 6, 3, 2, 1 hold

Lat Pulls

wu

80 x 10
90 x 9

ws

100 x 10, 7, 5, 4, 4, 1 3 negatives

T Bars

45 x 10
90 x 8
135 x 8

ws

170 x 6, 3, 2, 3 holds

Tricep pressdown V bar

wu

60 x 8
80 x 8
80 x 8

ws

90 x 8, 5, 3, 2, 1

meh.



Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: ljimd on September 17, 2012, 12:55:20 PM

meh.


Wut^^^^ that w/o looked decent - ain't feelin' it?
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 17, 2012, 01:07:51 PM
Military and incline press should have a lot better #'s than those  :-\
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 18, 2012, 06:51:37 AM
am fasted cardio, 1/2 hr stairstepper O' pain
DC abs

leg press, calves, Bi's later (I hope)
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 18, 2012, 03:09:57 PM
Cycle I Day VI

Leg Press

wu

90 x 8
90 x 12
90 x 10
180 x 8
270 x 8
320 x 6


ws

360 x 7, 5, 4, 4, 3, 3, 2, 3 Negatives  :)

Calves on Leg Press

wu

180 x 12
270 x 12


ws

440 x 10, 8, 6, 4, 3 1 hold  :)

BH Curls

wu

25's x 10
27.5's x 10
27.5's x 8
30's x 8

ws

35's x 8,6,4,3,3 3 slow negatives

10 blistering forearm sets

Had a great session today

This concludes cycle 1 in 8 calender days. I hit each body part 3 times, even stuff like forearms, abs and calves :)

For cycle 2, I'm trying something different, going to do the Iso's 1st and pre-exhaust but maintain or surpass the cycle 1 current set/rep numbers  :D






Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 19, 2012, 01:25:22 PM
Oly Day

Off day but the weights were calling

wu

OHS SS Clean grip Front squats

bar x 8, bar x 6, 3 sets

ws

cleans

65 x 8
85 x 8
95 x 8

cleans with push press

105 x 8 PB

Snatches

65 x 6
85 x 6
95 x 6 <- guys on platforms next to me were 'mirin  8)

on a lark...

100 x 2 + 1 sloppy PB

Fun day off  ;D

group lift tomorrow with my IRL club

fapsmiley.gif




Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 20, 2012, 08:48:33 AM
sore like a mofo, Man I've never been sore from OLY work before  :o

pump and strut with IRL club today, got my Misc shirt all washed and ready to go, they be miscers  8)
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: FLEX on September 20, 2012, 07:48:10 PM
Stop whining; acquire beer.

:beerchug:
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 20, 2012, 07:48:54 PM
Chest and Triceps

BB BP

bar x 10 x 2
95 x 10
135 x 8
185 x 8
225 x 6
225 x 5
225 x 5

DB BP

80's x 8
90's x 6
100's x 5.5
110's x 3

Incline DB BP

70's x 8
70's x 7
70's x 7

DB Pullovers

80 x 8
85 x 8
90 x 8

GCBP

135 x 6
155 x 6
185 x 5

Rope tricep pessdowns

70 x 8
80 x 8
80 x 8
drop sets to utter failure

that's gonna hurt tomorrow :o :D
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 21, 2012, 02:55:07 PM
Upper Back

BW Pullups

x6
x6

x 10,4,2 - 3 holds

Straight bar cables SS carlman's

410 x 10 each, 3 sets

Rack Shrug Deads

135 x 8
225 x 8
175 x 6, 3 sets

That's it, lower back sore, in fact sore all over from yesterday

Picking up with cycle II Day 2 Monday
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 25, 2012, 08:02:58 PM
was sick yesterday/off. so I started back with

Cycle II day 1


DB BP

wu

30's x 10, 2 sets
70's x 8, 2 sets

ws

95's x 9, 5, 3, 1

DB shoulder press

50's x 7

ws

55's x 8, 4, 2

Rack dead shrugs

wu

135 x 8
225 x 8

ws

275 x 8, 5, 4, 3

BW pullups

wu

2 sets x 6

ws

9, 5, 3, 2 3 holds

cgbp

135 X 8
155 X 8

WS

175 X 8, 5, 3, 2

can't complain for lifting with a cold
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 26, 2012, 07:03:31 AM
am fasted cardio 30 minutes Stairclimber O' Pain 300 Calories

10 sets abs
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 26, 2012, 04:19:04 PM
Cycle II Day2

Leg Extensions

wu

20 x 10 2 sets
45 x 10, 2 sets
90 x 10

ws

 115 x 9, 7, 5, 3 3 holds PB

Single Leg Curls

wu

20 x 10
20 x 10
25 x 10

ws

50 x 10, 8, 6, 4, 3 hold PB

Donkey calf press

wu
95 x 10
180 x 10
270 x 14
360 x 15

ws

450 x 10, 7, 4, 3, 2 holds

BH curls, wrist curls, would type, but my arms are tired  :P :D

Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 27, 2012, 04:21:39 PM
Off Day

clean grip front squats bar x 6 x 6
OHS bar x 6 x 6

Cleans
65 x 6
85 x 6

cleans with push press
105 x 6 PB

Snatches
65 x 6
85 x 6
105 x 6 PB

3 days off for wedding  :-\
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: FLEX on September 27, 2012, 07:29:46 PM


3 days off for wedding  :-\

Negged.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on September 27, 2012, 07:32:21 PM
I actually have gym privelages somewhere from my hotel. Packing w/o clothes in case I have access to a real gym.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 01, 2012, 06:54:59 AM
I actually have gym privelages somewhere from my hotel. Packing w/o clothes in case I have access to a real gym.

did one 1/2 assed w/o on a smith bench, not logging.

Today:

Fasted am cardio, mixed, 30 mins 320 calories

legs + biceps later
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 01, 2012, 04:41:31 PM
Cycle II Day 3

BB BP

bar x 8, 2 sets
135 x 8, 2 sets

ws

195 x 12, 5, 4, 3, 4 How is that even possible?? ;D

BHN Press

bar x 8 x 2 sets
65 x 8

ws

95 x 8, 5, 4, 2 1 hold

Decline DB Slkulls

30'x 8
35's x 12

ws

40's x 12, 7, 5, 3 hold

1 arm rows 60 x 8, 2 sets

ws 75 x 12, 8, 6, 3 3 holds

cable rows

120 x 8
120 x 10

ws

140 x 11, 7, 5, 3 hold

stong today, may be just the 3 days off? Seems a little early in the DC program to be having such exponential strength gains

Barring injury I see a 3 plate bench in my future this Winter, hell I'm not far from 300
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 02, 2012, 04:58:00 PM
Cycle II day 4

Squats

bar x 8, 2 sets
135 x 8

ws

205 x 8, 6, 4, 4, 3, 3 Brutal  :o

Front squats

95 x 6

ws

140 x 6, 3, 3

Biceps, BH curls did not log, 6 sets forearms

no time for calves so I'll tack them onto my fasted  am ab/cardio session
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 03, 2012, 06:38:57 AM
am fasted

abs/intercostals
calves
15 minutes 8/12 bike sprints

sore as a mofo, shoulders, back, hams mainly

no more iron today, only food now
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 04, 2012, 04:42:21 PM
Cycle II Day 5

Incline Dumbell Presses

30's x 10
30's x 10
40's x 8
50's x 8
60's x 6

workset

80's x 8, 4, 1 :o 2 holds

Military Press

bar x 8
bar x 8
85 x 6
95 x 6

workset

105 x 7, 2, 2, 1 3 holds

T- Bars


90 x 10
135 x 8

workset

180 x 7, 4, 3, 1 3 varied grip holds

Lat pulls

80 x 10
90 x 8

ws

110 x 9, 5, 3, 3, 3 holds, drop sets until near death

v-bar tricep pushdowns

60 x 10
80 x 8
80 x 6

ws

90 x 9, 6, 4, 3, 1 3 holds

couldn't get in the zone for the incline presses  :( last year on the 4th or 5th cycle I was incline pressing 95's, not sure I'm on track for that this year.

Old dude in my gym, maybe 65 was squatting 135  and cleaning 95  :) I was like Damn! Love that stuff.






Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 05, 2012, 07:00:10 AM
am fasted elliptical 30 mins, 300 cals

suposed to do legs today but they're sore
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 08, 2012, 12:52:28 PM
Cycle II Day 6

Leg press

90 x 8
90  12
90 x 10
180 x 8
270 x 8
320 x 6

workset
370 x 7, 3, 4, 3, 3, fail, 3 brutal

Calves on leg press

180 x12
180 x 12
270 x 12
360 x 8

450 x 10, 8, 6, 4, 2 hold

EZ bar curls

55 x 10
75 x 10
95 x 8

workset

105 x 6, 4, 3, 3, 2, 1 felt great to have the 35's on the bar again :)

10 sets forearms
tendonitis curls

jacked today  ??? had like 1lb of steak last night so my body must be full of natural creatine  :)

can't decide if I'm going to jump right into cycle 3 tomorrow or try some PR's

*changed this to day 6, 2 cycles complete
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 09, 2012, 06:50:48 AM
am mixed fasted cardio 30 minutes, lower back hurts  :(
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 09, 2012, 04:13:08 PM
Chest & Triceps

DB BP

25's x 25
27.5's x 28
30's x 30
32.5's x 33
35's x 35
37.5'x 39 rest/pause

BB BP

135 x 10, 6 sets

CGBP

155 x 6, 3 sets SS single hand RG cable pulldowns 30 x 8, 3 sets

hurty back is hurty hurty
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 10, 2012, 01:15:41 PM
hurty back is hurty hurty

1/2 hour light cardio & stretching

heal up already damnit
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 11, 2012, 02:55:11 PM
1/2 hr elliptical 300 cals
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 12, 2012, 08:27:59 AM
1/2 hour mixed cardio (started in the bedroom  :D )

~ 200 cals

back needs to get better by Monday or I'll just lift through it >:(
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 15, 2012, 07:14:22 PM
Cycle III Day 1

db BP

30's x 8, 2 sets
45's x 8
55's x 8

ws

75's x 14, 8, 5, 4

DB Shoulder press

50's x 6
50's x 8

ws

55's x 10, 4, phail

CGBP

135 x 6
155 x 5

ws

175 x 4, phail

Row machine

90 x 8
120 x 8
190 x 8

ws

240 (stack) x 8, 6, 5, 3 hold

lat machine 2 handles

60 x 8
90 x 8
120 x 8

ws

145 x 8, 5, 4, 2, hold

strength is down but lower back feels great  :)

Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 16, 2012, 06:54:51 AM
AM Fasted Cardio

stair stepper 'o pain, 300 calories, bothered my back more than actually working back last night
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 16, 2012, 05:01:22 PM
Cycle III day 2

squats

bar x 8, 2 sets
135 x 8
175 x 8

ws

225 x 6, 4, 3, 2, 2, 2

front squats

96 x 6
115 x 6

ws

150 x 6, 4, 3, 2, 2

biceps, did not log, no time for calves will do in the am with cardio
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 17, 2012, 07:01:48 AM
damnit, woke up in the middle of the night, right elbow in SRS pain, thinking forearm sprain

what next?
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: FLEX on October 17, 2012, 08:47:48 PM
what's up with yur squats?
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 17, 2012, 08:53:26 PM
what's up with yur squats?

elaborate?
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 18, 2012, 12:15:02 PM
15 minutes bike, abs + calves
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: ljimd on October 18, 2012, 01:59:28 PM
damnit, woke up in the middle of the night, right elbow in SRS pain, thinking forearm sprain

what next?

Join the club old timer.  Get it checked man.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 19, 2012, 07:01:22 AM
damnit, woke up in the middle of the night, right elbow in SRS pain, thinking forearm sprain

what next?

Join the club old timer.  Get it checked man.

meh, I know what to do for this one - RICE

am 20 minutes fasted cardio 200 calories

gonna try to stay out of the gym today and heal, maybe start ID's program on Monday
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 29, 2012, 01:12:32 PM
13 days without touching a weight  :o :o

Chest/light back

BB BBP

bar x 10, 2 sets
95 x 8
135 x 8
185 x 8
225 x 9 PB

DB BP

70's x 8
80's x 8
90's x 8
100's x 4
:-\

DB Pullovers SS CGBP

75 x 8, 80 x 8, 80 x 8
135 x 8, 135 x 6, 135 x 6

cable rows, carlmans, straighr bar pulldowns

3 sets each, not worth typing out

feels good to be back :) , some pain in lower back and right elbow is pretty fubar  :(
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: ljimd on October 30, 2012, 12:48:16 PM
225 x 9 PB   Very nice
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on October 30, 2012, 04:22:38 PM
225 x 9 PB   Very nice

Thanks Man, time to add a couple nickles


cardio, 30 minutes elliptical 300 calories

legs tomorrow
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 01, 2012, 11:35:19 AM
legs

squats

bar x 8, 2 sets
95 x 8
135 x 8
185 x 8
225 x 6  :-\

leg press

135 x 8
225 x 8
315 x 8
405 x phail

leg extension

90 x 8
100 x 8
110 x 8

1 leg curls

37.5 x 8, 3 sets

6 sets of calves DNL

rough day, lower back still hurts and today my freiking hip was hurting like an old man, I think I need to move somewhere warm

and ID's w/o plan has a day just for legs which I hate



Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 02, 2012, 07:03:31 AM
am fasted cardio

20 minutes 210 cals
10 sets abs

heavy arms/shoulders, light back/chest later
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 02, 2012, 06:52:10 PM
Incline DB BP

30's x 10
30's x 10
50's x 10
60's x 8
70's x 8

Flat DB BP

100's x 9
100's x 8
100's x 7

Shoulder press

50's x 8
55's x 6
55's x 6

BH Curls

27.5's x 10
30's x 10
30's x 10
32.5's x 10
35's x 10, 2 sets

Tricep rope press downs

80 x 10, 3 sets

BW WG Pullups

x7, x10, x 10

6 sets forearms

was supposed to go light on chest, did not, so kinda threw me off

everything feels decent but my right elbow
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 05, 2012, 02:31:10 PM
ID's w/o program Day 1

BB BP

Bar x 8, bar x 10, 135 x 8, 185 x 8

working sets

225 x 8
225 x 6
225 x 5  :(

Rack dead shrugs

225 x 8
225 x 10
225 x 10

Incline BP

135 x 10, 3 sets

Pullups

BW 3 x 10

BH Curls SS DB Skulls (left arm only)

32.5 x 10, 3 sets each

2 sets cable crossover (left arm only) 40 x 10

Right elbow is killing me, need pain pills  :o :(
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 06, 2012, 06:40:19 AM
AM fasted cardio sprint intervals on bike 1/2 hour, 240 cals.

right arm hurts so bad could hardly sleep

fuuuuuu
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 07, 2012, 06:42:00 AM
30 mins am fasted light cardio mixed, neglible calories burned.

took a muscle relaxer before bed, pain in arm more of a dull thud, may attempt legs today

arms looked big in the mirror this am, gave me some hope
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 07, 2012, 04:04:24 PM
Legs

leg press

90 x 10
90 x 10
180 x 10
180 x 10
270 x 10
270 x 10
360 x 10
360 x 8
410 x 5
410 x 4.phail

next 3 are giant sets

leg extensions

45 x 10
90 x 10
135 x 8
225 x 5

Leg curls

45 x 10, 4 sets

donkey calf press

90 x fail
180 x fail
270 x fail
360 x fail
450 x fail, 4 sets

worst day in the gym is better than the best day at work

gotta remember to only move plates with my left arm

brb only doing legs and abs now as punishment for not doing legs my 1st year  :(


Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 08, 2012, 06:58:57 PM
1/2 hr elliptical 300 cals

considering doing some light chest and back tomorrow with arm wrapped up like crazy

really happy with my phyisque right now and don't want to lose it  :(
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 10, 2012, 12:22:13 PM
1/2 hour interval running, ~ 250 Cals topped out at 7.5/min miles

10 sets abs

I miss the iron
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 12, 2012, 06:21:18 PM
was too busy to go to gym 1
forget sneakers at gym 2
got to gym 3 was closed

rage

arm is still fubar anway

damn this injury and damn this wasted day >:(
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 13, 2012, 06:43:26 AM
1/2 hour am fasted cardio, 300 calories, actually kind of enjoyed it :o

hoping for some light chest/back today, just my wrist is bothering me which I can wrap.
Title: Re: Bando's Inferno - Daily Diary of Busted up Gym Junkie
Post by: Bando on November 13, 2012, 06:37:31 PM
Chest and Back

75% of volume and 75% of weight

BB BP


Bar x 10, x 8
95 x 8
135 x 9
185 x 12
185 x 11

BW Pullups

x 10, 10, 9, 8

Incline BB BP


bar x 8
95 x 9
115 x 9
135 x 9
145 x 5

Cable rows

110 x 10, 4 sets

began some light shoulder work but my forearm was like "C'mon Bro I gave you like 16 sets." So I was like "Yeah Bro and I appreciate it" - so I called it a day.

Wrapped my wrist very tight for all working sets, and wrist is a little tender but the rest of my arm fells fine :)

BRB looking for some wrist straps on bb.com.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: FLEX on November 13, 2012, 07:25:07 PM
Still forearm issues?

Dayum..


Got some of my own.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 14, 2012, 12:36:02 PM
Still forearm issues?

Dayum..


Got some of my own.

Yep .001% better today

Legs

leg press

90 x 10
90 x 10
180 x 10
180 x 10
270 x 8
270 x 8
360 x 6
360 x 6
410 x 4
410 x 2, phail, 3

Leg extensions 90 x 10, 3 sets
leg curls 30 x 9, 3 sets

~ 8 sets calves

some work got done

gonna squat every other week now
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 15, 2012, 06:51:01 AM
AM Fasted cardio 15 minutes 125 cals, not into it. Will do another session later.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Little Tim on November 15, 2012, 08:34:08 AM


gonna squat every other week now

Recipe for DOMS in my experience, if I go more than 6-7 days between leg days a price will be paid the next time I do 'em. Everyone is different though.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 15, 2012, 09:02:15 AM


gonna squat every other week now

Recipe for DOMS in my experience, if I go more than 6-7 days between leg days a price will be paid the next time I do 'em. Everyone is different though.

I'll still do legs every week. I'm just easing off squats as I honestly think the leg press is giving me more results.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 15, 2012, 04:35:21 PM
33 Minutes of cardio, 330 calories

went to the gym with all the spandex bunnies

 ;) :D :-X
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 16, 2012, 01:37:40 PM
Shoulders/Arms

OHP

Bar x 8, 2 sets
65 x 8
85 x 8
95 x 8
100 x 6

Rack dead/shtrugs

175 x 8
225 x 8
245 x 8
265 x 8

BHN press

85 x 8
95 x 8

superset

BH Curls

25 x 8
27.5 x 8
30 x 8

tricep kick back

20 x 10, 3 sets

superset

concentration curls rope tricep pressdown

25 x 15, 2 sets
60 x 15, 2 sets <- ID is right these are fun/pump

wrist bothering me pretty bad, picking up some wrist straps later


Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 19, 2012, 03:49:15 PM
uggh was a fat slug this weekend but it did my arm some good :)

Upper ID w/o Day 1

BB BP

bar x 10 x 2
95 x 8
135 x 8

work sets

200 x 10, 3 sets  ;)

BW pullups

bw x 10, 3 sets - once healed I'll start adding weights

Incline BB BP

95 x 8

135 x 10
135 x 10
135 x 6 PHAIL  :(

Cable Rows

120 x 10, 3 sets

preacher curls

75 x 10, 2 sets

cable triceps

80 x 10, 2 sets

Front lateral raises

20 x 10 each arm 2 sets

reverse pec deck

55 x 10, 2 sets

was gonna go about 90% today, but the iron had other plans  :D

cardio tomorrow, legs wed.
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: ljimd on November 19, 2012, 03:50:24 PM
Back in the saddle^^^^^^^^^
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: induced_drag on November 19, 2012, 05:03:58 PM
Bando

Just stumbled across your journal.

I hope this works for you.....I like the title....but I am "mini ID" right now too.  189!   

What are your forearm issues specifically?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on November 19, 2012, 06:28:47 PM
I wanna say it's a strain, kind of a fluke thing as that's my strong hand. It is getting better it just needs a little more time.

How much rest are you doing between work sets? What do you do for warmup?

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: induced_drag on November 19, 2012, 06:48:08 PM
I wanna say it's a strain, kind of a fluke thing as that's my strong hand. It is getting better it just needs a little more time.

How much rest are you doing between work sets? What do you do for warmup?

For rest between sets,  I just play it by ear.   A min of 2 minutes, sometimes more on real heavy lifts.   I am shooting for lifting the most weight, not lifting in a fatigued state.   

When I get to the ISO work, I will do the fatigue stuff.  60 sec rest etc., But never on my heavy compounds.


I dont warmup much. (as long as my body is warm)   Summer I do pretty much zero warm up.   Maybe one set of light 5-8 reps.

In winter, I do it as needed.  Most of the time I try to wear a sweatshirt about 30-40 min prior to working out.  (even if I am inside).    If I get in the gym and my joints are still cold, I will do 1-2 light sets....then jump into my wokout.    I only warm-up on my first exercise.   After I finish with it, I usually have a good sweat going.  (I wear what ever combo of clothes I need to accomplish this...even a winter hat).    If I am sweating, my body temp is up enough that nothing is getting hurt.

As I said, I tend not to over complicate things.   If my joints feel ready, I just jump into lifting.

Another tip is if you get real cold.  (like a chill to the bone) a quick hop in a hot shower will get blood flow going around your joints.   After a 10 min shower, I can go right into heavy deads no warmup at all.

YMMV......but just do what feels right.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on November 20, 2012, 12:25:57 PM
Thanks ID, just wanted to be sure I wasn't missing something.

1/2 hour cardio, 300 cals

guy was doing a study in the gym so I said OK, he gave me an ipod and recorded my steps per minute for:

In the jungle, the mighty jungle song
bon jovi living on a prayer
guns and roses, paradise city

results were not surprising, but damn I need an Ipod

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on November 20, 2012, 01:28:52 PM
My ipod was the greatest thing I have ever got, use it much more than I ever got. And if you get a small speaker it would work great oin your boat in the summer :)

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on November 22, 2012, 12:07:47 PM
legs

squats

bar x 10, 2 sets

140 x 10, 10 sets

lunges

95 x 12, 2 sets

DB calf raises

85 x 20, 3 sets

my basement is not exactly set up for lunges  :o

lunges (http://www.youtube.com/watch?v=afd6ZF4pALs#)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on November 23, 2012, 02:13:22 PM
shoulders/arms

push press

95 x 10, 3 sets

cgbp

145 x 10, 3 sets

DB Tri extension

45 x 10, 3 sets

DB pullovers

75 x 10, 3 sets

Straight bar curls

65 x 10, 3 sets

concentration curls SS tricep extensions

30 x 15, 2 sets

some progress pics in the progress pics section


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on November 23, 2012, 06:30:17 PM

Straight bar curls

65 x 10, 3 sets


my laws what was I thinking, dat elbow pain
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on November 24, 2012, 01:30:18 PM
2 miles interval running/walking

in the snow. with bad leg doms. hungover. alone.

just pretended I was in a Nike commercial to get through it :D
Title: Re: Bando's Inferno - Daily Diary of a DC Junkie
Post by: Bando on November 26, 2012, 03:58:08 PM
uggh was a fat slug this weekend but it did my arm some good :)

Upper ID w/o Day 1

BB BP

bar x 10 x 2
95 x 8
135 x 8

work sets

200 x 10, 3 sets  ;)

BW pullups

bw x 10, 3 sets - once healed I'll start adding weights

Incline BB BP

95 x 8

135 x 10
135 x 10
135 x 6 PHAIL  :(

Cable Rows

120 x 10, 3 sets

preacher curls

75 x 10, 2 sets

cable triceps

80 x 10, 2 sets

Front lateral raises

20 x 10 each arm 2 sets

reverse pec deck

55 x 10, 2 sets


Pretty much this. I did get all the incline BB reps though, also added 10 lbs on the cable rows. Switched out BH Curls and decline db skulls for the arm work.

I have a funny feeling these arm issues are as a result oh heavy BB BP's which I've never done before  :-\
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on November 27, 2012, 06:36:52 AM
Fastaed am cardio 25 minutes/250 cals
8 sets abs
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on November 28, 2012, 01:37:51 PM
Legs

some good stuff today

leg ext SS Leg curls

ext.

45 x 10, 2 sets
90 x 8, 2 sets

15 x 10,
25 x 10, 3 sets

Leg Press

90 x 10
90 x 10
180 x 10
180 x 10
270 x 10
270 x 10
360 x 8
410 x 6

Always strive to improve.

430 x 6, PB
450 x 4, PB - that's 10 freaking plates, the most I've ever had on the sled

6 sets calves
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 01, 2012, 04:28:27 PM
Thursday, 1/2 hour mixed cardio, lots of spandex cardio bunnies  :D

Friday

Shoulders/Arms

OHP

wu sets then

95 x 10, 3 sets

wu sets then

155 x 10, 3 sets

Arnold's

wu set then

35's x 10, 3 sets <-big jump here

EZ Bar curls

85 x 10, 3 sets

SS DB Pullovers

80 x 10, 3 sets <-up 5 lbs

BH Curls

30's x 10, 2 sets <- bothered my elbow  :(

SS Tricep cable pushdowns

70 x 10, 2 sets

sore as a mofo today  :) , sore shoulders very rare for me

right arm hurts

4x7's next week
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: induced_drag on December 02, 2012, 11:29:48 AM
Nice to see progression coming along.   That is what I most loved.....I ALWAYS made progress on that program.   Maybe sometimes it was just a rep on one set....other times it was bigger jumps.  As long as my food was right, I progressed.   Cant wait to get back to it with some food in me.

Good to see it is coming along for you.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 03, 2012, 06:34:45 PM
Thanks ID, looking forward to some gains

Fat slug this weekend, actually put on clothes for cardio yesterday but never happened :o

4x7 weeks:

Cable Rows

140 x 7, 4 sets

DB BP

105's x 7, 3 sets

http://youtube/BZ3KG8oa3QI (http://youtube/BZ3KG8oa3QI)

105's x 4.5, 1 sets  :(

BW Pullups + 10 lbs

7 reps 4 sets

Incline BB Press

150 x 7, 4 sets  :)

supersets

preachers

85 x 7, 2 sets  ???

dumbell extension reverse preacher bench

40 x 12, 2 sets

front raises

25 x 10, 2 sets

reverse pec deck

65 x 12, 2 sets

Good Times
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on December 03, 2012, 07:01:24 PM
Why your vid's no work tonight?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 03, 2012, 07:10:03 PM
lemme try again

Bando's Baby Rattles (http://www.youtube.com/watch?v=BZ3KG8oa3QI#)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on December 03, 2012, 07:12:42 PM
NIce lift..............but why you gotta throw dem weights ;D ;D
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 03, 2012, 07:17:30 PM
NIce lift..............but why you gotta throw dem weights ;D ;D

almost took out my cameraman  :o
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on December 03, 2012, 07:19:40 PM
if you gotta drop em, at least drop em with AUTHORITY ;) all kidding aside nice job!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: djflex on December 03, 2012, 07:38:36 PM
Nice work in vid bando...
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 04, 2012, 07:02:55 AM
Thanks Fellas

1/2 hr cardio, 350 calories, I haz the sweaty


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on December 04, 2012, 11:34:16 AM
lemme try again

Bando's Baby Rattles ([url]http://www.youtube.com/watch?v=BZ3KG8oa3QI#[/url])


Nice job
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 04, 2012, 02:42:50 PM
lemme try again

Bando's Baby Rattles ([url]http://www.youtube.com/watch?v=BZ3KG8oa3QI#[/url])


Nice job


Thanks Man

PM Cardio, 1/2 hour 300 calories
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 06, 2012, 02:20:52 PM
fuark, sick as a dog yesterday laid in bed and lost a day  :-\

Legs

squats

Bar x 8, x 2
135 x 8, x 2
185 x 8, x 2
225 x 6
225 x 5

Deads

135 x 8
225 x 8
315 x 6
405 x 1.2  :)

Front squats SS rack dead shrugs

135 x 8, 3 sets
225 x 8, 3 sets

sweating like a pig, smelling like freaking horse, but felt strong as a bull

If I had approached the 405 dead set as if I was going for 2,  I would have had it, a PR that I didn't train for :o

felt good, feels good, hope I'm not to sore to train tomorrow as I have a busy weekend

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 07, 2012, 03:50:36 PM
Shoulders and Arms

OHP

Bar x 8
Bar x 8
95 x 8

working sets

105 x 7
105 x 8
105 x 10105 x 7

CGBP

bar x 10 x 2
95 x 8

working sets

160 x 7, 4 sets

Arnold Presses

40's x 10 or so 3 sets

40's x 7

DB tricep extension reverse preacher

50 x 10
60 x 7
60 x 7 <-OK I got these now, time to move some weight with them

DB Pullovers

85 x 7, 4 sets

BH Curls SS Lying skulls

27.5's x 12, 35's x 14

PUMPED

I forgot I was running 4 by 7 so was only doing 3 sets, I had to go back and set everything up for 1 set to complete my 4 sets at the end of my W/O :o ::) ;D

Good week despite sickness, pain and injury



Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on December 07, 2012, 04:03:54 PM
CGBP

bar x 10 x 2
95 x 8

working sets

160 x 7, 4 sets


I like these ^^^^^^
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 07, 2012, 04:25:18 PM
CGBP

bar x 10 x 2
95 x 8

working sets

160 x 7, 4 sets


I like these ^^^^^^

I used to do them with 190  :'(
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 10, 2012, 01:40:20 PM
fat slug again this weekend

 Chest & Back
DB BP
 
 30ís x 8, 2 sets
75ís x 8
Working sets
105ís x 7, 3 sets
105ís x 5
Cable Rows
150 x 7, 4 sets, up 10 lbs
Incline BB BP 
155 x 7, 4 sets, up 5 lbs
Pullups
+15, 4 sets of 7, up 5 lbs
Reverse Pec Deck
55 x 12, 2 sets
Front DB Raises
25ís x 8, 2 sets
EZ Bar Curls
85 x 10, 2 sets
Skullz
85 x 12, 2 sets
 
No gas in the tank today, had trouble standing up after post w/o stretching
 
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Marius on December 10, 2012, 04:00:52 PM
Do you know why?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 10, 2012, 04:09:43 PM
Just realized that my Wife made my toast this am with the heel of the bread so I did not eat it. So I had no carbs before I worked out. :o
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Marius on December 10, 2012, 04:10:44 PM
You've just been having too much sex.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 10, 2012, 04:11:54 PM
"too much sex"

Is that Latin or something? I don't understand
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Marius on December 10, 2012, 04:19:29 PM
MARIVS NON SEXUM HAVEM EST

:D
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 11, 2012, 06:49:11 AM
1/2 hour fasted am cardio

probably only get to the gym once today  :(
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 12, 2012, 03:56:57 PM
Legs

leg press

90 x 8
180 x 8
270 x 8
360 x 8
450 x 4 PB
450 x 2
450 x 2
450 x 2
460 x 1 PB

Leg ext

45 x 8
90 x 8
100 x 8
110 x 8

1 Leg curl

30 x 8
35 x 5
35 x 8
35 x 8

8 solid sets of calves

meh.

 
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Marius on December 12, 2012, 04:09:50 PM
1 Leg Curl...

Did you do the other leg, too?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 12, 2012, 04:23:37 PM
1 Leg Curl...

Did you do the other leg, too?

that was my middle leg Bro
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Marius on December 12, 2012, 04:56:29 PM
Dude.

I thought that was just a rumor. O_O
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 13, 2012, 03:17:02 PM
Shoulders/Arms

OHP

Bar x 8, 2 sets
95 x 6

working sets

110 x 7, 4 sets. up 5 lbs

CGBP

bar x 8
95 x 8

working sets
165 x 7, 2 sets up 5 lbs
170 x 7, 2 sets up 10 lbs

Arnold Presses

42.5's x 7, 4 sets, up 2.5 lbs

Preachers

75 x 10, 3 sets

DB Extensions

65 x 7, up 5 lbs
DB Pullovers3 sets, 85 x 7

Concentration curls, 27, x 10

hammer preacher DB curls27.5 x 10,

 2 setsTricep kickbacks27.5 x 15 2 sets

moved my Friday workout up because of other stuff tomorrow

Strong as phuck, gotta say those OHP's are a PB
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Marius on December 13, 2012, 03:31:27 PM
Nice work getting it up!

Them up...

Good.

o_o

Work.

o_o
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on December 13, 2012, 03:41:19 PM
Nice job on them 110's! Keep up the work!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on December 13, 2012, 05:14:01 PM
Strong w/o Bando. Congrats on OHP PB.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 13, 2012, 05:46:46 PM
Thanks fellas, I'm getting back to where my strength was  a year ago at this time. Would like to get stronger than that, without all the fat.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on December 13, 2012, 07:31:29 PM
Thanks fellas, I'm getting back to where my strength was  a year ago at this time. Would like to get stronger than that, without all the fat.

Yeah you and me both, when i cut calories down my strenght def drops, it sucks, i get a great feeling lifting that heavy ass weight but I really need to trim down :(
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 14, 2012, 06:21:00 PM
1/2 hour cardio, 300 cals

weight 175  :o
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 15, 2012, 03:19:09 PM
1 mile run with Jr. She B.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 17, 2012, 01:28:08 PM
Chest/Back

Incline DB presses

40's x 10, 2 sets

70's (biggest ones this gym has x 7, 5 sets

WG pullups

+15 lbs, 5 x 5

Rotary chest press machine

190 x 8

215 x 5
235 x 5
250 (whole stack  ::) ) x 5
250 x 5

Row Machine

Stack, 5 x 5

DB front raises

15's x 8
20's x 10

Reverse Pec deck

85 x 10, 2 sets

BH Curls

32.5 x 10, 2 sets

CG Pushups

BW x 50
BW x 29

My Gym was closed so I had to go to one geared towards fitness more than heavy Iron

Actually kind of fun being a big fish in a small pond  ;)

5 x 5 next 2 weeks then deload


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 18, 2012, 07:23:27 AM
AM Fasted cardio 25 Minutes 230 Calories

Arm pain took a turn for the worse, something I did yesterday I guess :-\
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 19, 2012, 07:07:02 PM
Legs

Squats

Bar x 8, 2 sets
135 x 6
185 x 8
205 x 6
225 x 6
235 x 6

supersetted with

Deadlifts

135 x 8
225 x 8
315 x 6
365 x 2
365 x 1

superset 3 sets leg ext & leg curls did not log

6 sets calves DNL

Big fish small pond again - today kids were laughing and pointing at me, until I was doing weighted ATG squats  ;) :D

the 315 + DL sets all the high school boys stopped to 'mire  8)

One guy that was CG front squatting 200+ even complimented me on form

HATE lifting after work, almost put that session off till the morning, glad I didn't
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on December 19, 2012, 07:13:29 PM
Nice work there B.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on December 19, 2012, 08:43:01 PM
Legs

Squats

Bar x 8, 2 sets
135 x 6
185 x 8
205 x 6
225 x 6
235 x 6

supersetted with

Deadlifts

135 x 8
225 x 8
315 x 6
365 x 2
365 x 1

superset 3 sets leg ext & leg curls did not log

6 sets calves DNL

Big fish small pond again - today kids were laughing and pointing at me, until I was doing weighted ATG squats  ;) :D

the 315 + DL sets all the high school boys stopped to 'mire  8)

One guy that was CG front squatting 200+ even complimented me on form

HATE lifting after work, almost put that session off till the morning, glad I didn't
know that feel shutting people up......feels good!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Marius on December 20, 2012, 10:48:25 AM
Really nice. I like the supersets, the ATG squats, and your getting in there and getting it done instead of putting it off.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 20, 2012, 01:24:55 PM
Thanks Fellas, back and traps pretty sore, legs should kick in later tonight

Cardio:

35 Minutes elliptical 330 Cals.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 21, 2012, 02:10:00 PM
Shoulders & Arms

No Barbells  :(

DB Presses

15 x 8 x 2

60's - 5 x 5

CGBP with dumbells  ::)

60's x 10
70's x 10, 4 sets

Arnolds

45's x 7, 3 sets up 2.5 lbs

Tricep kickbacks

35 x 8, 3 sets

BH Curls

35's x 10, 3 sets

DB decline Skulls

35's x 15, 2 sets

Concentration Curls

20 x 15, 2 sets

Odd day, good pump, biggest guy in the gym  ::) 8)

arm is freiking killing me - hello Aleive

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 26, 2012, 08:22:39 PM
Monday's Chest/Back

BB BP
245 x 5 PB!

245 BP (http://www.youtube.com/watch?v=PoNl_3pukmk#)

245 x 4
235 x 5, 3 sets

Pullups

+ 30 lbs, 5 x 5

Incline DB Press

85's  5 x 5

1 arm row

85, 5 x 5

DB Pullovers

85 x 8, 2 sets

DB tricep press

40 x 14, 2 sets

EZ Curls

75 x 10, 2 sets

(http://www.iron-sanctuary.com/forums/index.php?action=dlattach;topic=808.0;attach=302;image)

Today

1/2 hour cardio

Legs tomorrow

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 27, 2012, 05:17:39 PM
Legs

Squats

bar x 8, 3 sets
135 x 8
175 x 8
195 x 7
225 x 6
245 x 4

Front Squats

135 x 7
155 x 6
160 x 5

OHS

85 x 8
100 x 6
110 x 7  :)

9 sets calves DNL

shoulders tomorrow 5 x 5

deload next week
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on December 27, 2012, 07:10:36 PM
BB BP
245 x 5 PB!  Noice..............
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 28, 2012, 06:00:20 PM
Thanks Man

Shoulders


OHP

bar x 7, x 2
85 x 7

working sets

115

5 x 5

CGBP

bar x 8, 135 x 8

working sets

175

5 x 5

Arnolds

45's

5 x 5

DB Pullovers

75 x 10, 3 sets

ez bar curls

75 x 10, 3 sets

concentration curls SS tricep press downs

25 x 15, 70 x 14, 2 sets

new:

1 arm cable rows Yates style

70 x 12, 2 sets per side

great session and great pump today, gonna need some healing and fortunatly deload week is next

I'm going to add those yates rows to the end of every workout until I see some lat width

I work back plenty hard enough to deserve some width. >:(

(http://i.imgur.com/fCzecl.jpg)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 30, 2012, 01:23:12 PM
1/2 hour cardio 9 sets abs 300 calories
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: hochspeyer on December 30, 2012, 10:15:44 PM
Dude- the new avi rox!  8)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 30, 2012, 10:25:16 PM
Dude- the new avi rox!  8)

Thx Hoch
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on December 31, 2012, 04:44:27 PM
Deload week

Incline DB Press

35's x 10, 4 sets

Pullups

BW x 6, 4 sets

BP

135 x 10, 4 sets

chinups

bw x 8, 4 sets

 ::)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 01, 2013, 03:57:26 PM
1/2 hour weight loss program on dreadmill.

a little sore from yesterday's "workout"  ???
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 02, 2013, 12:09:42 PM
Legs, deload weekl

squats

135 x 8, 5 sets

leg extension

60 x 8, 3 sets

leg curls

60 x 8, 3 sets

6 sets donkey calf press

3 sets yates cable row
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 03, 2013, 01:23:01 PM
35 minutes elliptical, 320 calories

shoulders tomorrow

I think I know what's causing my arm problems
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on January 03, 2013, 01:55:16 PM
I think I know what's causing my arm problems

What do you think is the culprit?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 03, 2013, 02:06:18 PM
I think I know what's causing my arm problems

What do you think is the culprit?

I think it's my sleep patterns. My arms are moving all night long, sometimes I wake up with them numb in crazy akward positions.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on January 03, 2013, 02:23:59 PM
I think I know what's causing my arm problems

What do you think is the culprit?

I think it's my sleep patterns. My arms are moving all night long, sometimes I wake up with them numb in crazy akward positions.

Interesting. I used to sleep on my stomach with one arm over my head and was having some terrible shoulder pain. Took me a few months to train myself to sleep on my side. Must've helped - pain lessened. Never went entirely away, but much better. Hope you figure it out.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 03, 2013, 02:38:31 PM
there's a guy, Old Superman, that tied his arms to his sides untill they learned to stay there :o
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on January 03, 2013, 03:16:53 PM
there's a guy, Old Superman, that tied his arms to his sides untill they learned to stay there :o

That's funny. Glad I didn't have to do that and hope you don't either.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 04, 2013, 06:52:58 AM
am fasted cardio, 35 minutes 330 calories

11 sets abs

productive morning

shoulders later, last day of deload
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on January 04, 2013, 06:58:29 AM
am fasted cardio, 35 minutes 330 calories

11 sets abs

productive morning

shoulders later, last day of deload

Hey B, I too get that waking up with your arm asleep and pain in the elbow, not sure what my deal is but at times it will wake me up. No matter how I fall asleep I always wake up at some point with it!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Little Tim on January 04, 2013, 08:31:20 AM
there's a guy, Old Superman, that tied his arms to his sides untill they learned to stay there :o

That's funny. Glad I didn't have to do that and hope you don't either.

Tosser and turner here. Interesting idea to train yourself to sleep in a certain position. Usually fall asleep in a prone position like a sniper. Never considered consciously changing it. I gotta be extremely tired or drunk to achieve sleep in any other position.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 04, 2013, 08:35:02 AM
I want to train myself to sleep like a corpse. Last night I did manage to at least keep my arms below my head. I doubled my meletonin which helped for like the 1st 4 hours. No numbness while doing cardio this am.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 04, 2013, 12:53:11 PM
Shoulders

last day of deload  :)

OHP

Bar x 8
65 x 8
85 x 8
95 x 6

Decline CGBP

bar x 8

55 x 8
75 x 8
135 x 10, 3 sets

Arnolds

30's x 8
35's x 8
35's x 8

EZ Bar curls

65 x 8, 3 sets

Yates single hand row, 3 sets (I'll vid these sometime, bet you've never seen them)

2 sets concentration curls

You know it resolution time when people are gawking at you doing deload lifts  ::)


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Little Tim on January 04, 2013, 03:39:10 PM
^^^
Hey, I resemble that comment. 1+ year of progress and my regular military presses and curls = your deload  >:(

But I wouldn't gawk, probably just leer. Especially if you were to wear a shirt announcing it was a deload week. That gives me an idea....
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 05, 2013, 12:26:50 PM
pretty simple plan today, get an OHS PR and get out.

3 sets x 8 front squats with bar
3 sets x 8 OHP with bar

Overhead squats

65 x 8
95 x 8
135 x 6 PB

http://www.iron-sanctuary.com/forums/index.php?topic=874.0 (http://www.iron-sanctuary.com/forums/index.php?topic=874.0)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 07, 2013, 06:54:34 PM
2nd cycle of ID's program

3 x 10, 2 weeks

Chest

DB Bench Press

30's x 8 x 2
50's x 8

100's x 10
100's x 10
100's x 8 >:(

Machine row

160 x 8

260 (stack) x 10, 3 sets

Incline BB Press

155 x 10, 2 sets
155 x 6 :o , 135 x 4

Pullups

+20 x 8  :(
+15 x 6 >:(
BW x 10

shoulder and arm work did not log

felt pretty good, gonna be sore as fuark tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on January 07, 2013, 07:57:12 PM
nice job throwing those hundos around!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 08, 2013, 04:56:12 PM
1/2 hour home treadmill, 200 Calories
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 10, 2013, 05:11:34 PM
legs

squats

bar x 8 x 2
135 x 8, 2 sets
185 x 8, 2 sets

225 x 6, 2 sets
245 x 1
225 x 6, 2 sets

heart was not in it.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 11, 2013, 03:13:01 PM
Shoulders

OHP

Bar x 8, 2 sets
95 x 8

110 x 10
110 x 10
110 x 8 :(

CGBP

165 x 10, 3 sets

Arnolds

45's x 10, 3 sets

Dumbell Extensions

65 x 10, 3 sets

fuark just realized I forgot the DB pullovers that are supposed to go here  :o

EZ Bar curls

85 x 10, 3 sets

skulls SS BH Curls

85 x 15, 25's x 12
85 x 14, 25's x 10

Yates 1 arm kneeling rows

90 x 10, 3 sets

Felt good today despite no supps this week

elbow is in need of a new sleeve
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 12, 2013, 11:37:13 AM
Cardio 30 minutes 330 calories

10 tough sets of abs

9 sets calves

productive morning  :)


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: hochspeyer on January 12, 2013, 12:28:05 PM
Calves always == "OUCH" the morning after for me.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 13, 2013, 04:31:51 PM
Calves always == "OUCH" the morning after for me.

Not me, they never get sore :-[

1/2 hour treadmill intervals, 205 calories, 2 miles
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 14, 2013, 06:21:12 PM
Chest/Back

BB BP

Bar x 8, 2 sets
135 x 8
185 x 8

225 x 10 <-
225 x 10 <- last time I ran 3 x 10 I was doing it with 200
225 x 8 :(

Machine rows

120 x 8
190 x 8

240 (Stack) 3 sets x 10

Incline DB Press

75's x 10
75's x 10
75's x 7 :(

Weighted pullups

+15 bx 10
+ 15 x 6, bw x 4
BW x 11 (strength was really going)

machine shoulder press, 160 x 8,  2 sets
Front DB Raise 15 x 12, 20 x 8

Skullcrushers

95 x 10, 2 sets

ez bar curls

65 x 15, 2 sets

no Yates rows, whipped



Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 15, 2013, 01:27:00 PM
35 minutes cardio 330 calories
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Getsum on January 17, 2013, 10:28:19 AM
Looks like you've been really consistent with that Cardio man. A lot better than me.

I've been thinking about going back to 30 minutes a day, everyday until I get closer to 200 pounds.

How's it been working out for you?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 17, 2013, 10:44:29 AM
Looks like you've been really consistent with that Cardio man. A lot better than me.

I've been thinking about going back to 30 minutes a day, everyday until I get closer to 200 pounds.

How's it been working out for you?

I find I can be sloppier with diet and drink more when I do cardio. I can't even get a decent before pic for the bb.com comp.  :-\
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 17, 2013, 01:12:57 PM
Legs

Squats

Bar x 8 x 2
135 x 8, x 2
185 x 8, x 2
225 x 6, x 2

Supersetted with

Deads

135 x 8
225 x 8
315 x 5
405 x 1  :( (wanted 2)

3 sets leg ext, 1 set leg curl (hip started hurting)

6 sets of calves

felt kind of old today
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Little Tim on January 17, 2013, 01:50:36 PM
[ I can't even get a decent before pic for the bb.com comp.  :-\

Nice problem to have   ;)


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 18, 2013, 01:13:05 PM
[ I can't even get a decent before pic for the bb.com comp.  :-\

Nice problem to have   ;)

I'm sure I can come up with something  :o

Shoulders

OHP

bar x 8, 2 sets
95 x 6

110 x 10, 3 sets (PB)

CGBP

bar x 8, 2 sets

170 x 10 (sloppy)
165 x 10, 2 sets

Arnolds

45's x 10, 3 sets (sloppy)

Seated tricep press

50 x 6

65 x 10, 3 sets

DB Pullovers

75 x 10, 3 sets

EZ Bar Curls

85 x 10, 3 sets

Tricep Pushdown SS BH Curls, 2 sets

60 x 15, 25's x 15

1 arm Yates cable rows 3 sets

absolutely great session, good pump, good strength, had 'mirers :D

4 x 7 next week
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 19, 2013, 12:06:52 PM
1/2 hour mixed cardio, knees were bothering me on the treadmill, time for yoga

12 hard sets of abs

I did 2 sets of 12 windsheild wipers, never done that many before, will be adding those in, to get them there shredded serratus 8)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 20, 2013, 05:04:23 PM
1/2 hour "weightloss program" on treadmill

jackoffsmiley.gif
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 21, 2013, 01:00:46 PM

Chest/BackBegin 2 weeks of 4 x 7

BB BP

bar x 8
85 x 8
135 x 8

235 x 7
235 x 6
235 x 7
235 x 6.5

Cable rows

120 x 8

140 x 10
150 x 10, 3 sets

Incline DB Press

80's x 7, 2 sets
80's x 6
80's x 5.5

weighted pullups

+20

4 sets of 7

reverse pec deck

70 x 10, 2 sets

DB front raise

20's x 9, 2 sets

preacher curls

75 x 10, 2 sets

cable tricep press

80 x 9, 2 sets

3 sets modified Yates cable rows

absolutely jacked today, chest, arms, shoulders were drawing some 'mirin glances

I think I'm as big as I've ever been





Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on January 21, 2013, 02:14:19 PM


235 x 7
235 x 6
235 x 7
235 x 6.5






absolutely jacked today, chest, arms, shoulders were drawing some 'mirin glances

I think I'm as big as I've ever been



strength going up,   nice
pics of the jacked Bando?  What's your weight?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 21, 2013, 02:20:04 PM


235 x 7
235 x 6
235 x 7
235 x 6.5






absolutely jacked today, chest, arms, shoulders were drawing some 'mirin glances

I think I'm as big as I've ever been



strength going up,   nice
pics of the jacked Bando?  What's your weight?

scared to get on the scale, 177 last time I checked.

I do need to get some new pumped pics
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 22, 2013, 07:23:52 AM
1/2 hour fasted cardio 330 calories, only one in the gym today :o
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on January 22, 2013, 07:54:34 AM
1/2 hour fasted cardio 330 calories, only one in the gym today :o

Snow and cold separates the men from the boys huh?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 22, 2013, 08:36:12 AM
1/2 hour fasted cardio 330 calories, only one in the gym today :o

Snow and cold separates the men from the boys huh?

Manti Te'os girlfriend was there.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on January 22, 2013, 08:39:48 AM
1/2 hour fasted cardio 330 calories, only one in the gym today :o

Snow and cold separates the men from the boys huh?

Manti Te'os girlfriend was there.

Which one?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 22, 2013, 09:13:45 AM
1/2 hour fasted cardio 330 calories, only one in the gym today :o

Snow and cold separates the men from the boys huh?

Manti Te'os girlfriend was there.

Which one?

The one with Luekemia
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 23, 2013, 06:13:10 PM
Legs

Squats

bar x 8, 2 sets
135 x 8, 2 sets
185 x 8, 2 sets

225 x 3 and back hurts and leg press (which I came to do) opens up

180 x 8
270 x 8
360 x 8
410 x 6
450x 4 PB

6 sets calves

3 sets each of leg curls/extensions

was in a rush today and not in the zone. nervous about doc appt.  :o
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on January 23, 2013, 06:54:54 PM
nervous about doc appt.  :o

I hear ya on the doctor crap. Got a big day next Thurs myself.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 23, 2013, 06:57:25 PM
nervous about doc appt.  :o

I hear ya on the doctor crap. Got a big day next Thurs myself.

went as well as having a couple needles stuck in your ear can go  ::) >:(
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 24, 2013, 06:19:12 PM
35 minutes cardio, 330 calories

weighed myself - 177

Couple lbs. heavier than I want to be

think I'll up the cardio days to 400 cals, I hardly even broke a sweat today
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 25, 2013, 07:03:27 AM
20 minute cardio 200 cals, was running late

shoulders later
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 25, 2013, 02:24:35 PM
Shoulders

OHP

Bar x 8
95 x 6

115, 4 sets of 7  :)

CGBP

bar x 8
135 x 8

175, 4 sets of 7  :)

Arnolds

47.5's 3 sets of 7  :)

Seated tricep extension SS Preachers

65 x 7, 3 sets of 10, very little elbow pain  :)

DB Pullovers

80 lbs, 3 sets of 7

BH Curls SS Rope presdowns

25 x 15, 70 x 15, 2 sets

modified Yates row, 2 sets

new shoulder move posted on bb.com the other day, 2 sets x fail with 10's - yikes, those are a keeper

good strong day

Ate an entire box of salty popcorn last night so I was retaining water and looking fat  :(

abs/cardio tomorrow

tonight: Beer ;D
 
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 26, 2013, 01:19:11 PM
15 minutes treadmill intervals 100 calories

9 sets abs

Bando's Windshield Wipers - DSC 6 (http://www.youtube.com/watch?v=pkhKWsVynKY#)

1 circut of all the machines with whatever weight was on there
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Getsum on January 26, 2013, 04:13:05 PM
Damn Bando, those look really freaking hard man...good job!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 26, 2013, 04:14:17 PM
Damn Bando, those look really freaking hard man...good job!

I'm never doing them again.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on January 26, 2013, 07:25:04 PM
I would snap my suit up doing those, no way my back could take it!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 28, 2013, 02:58:38 PM
Chest & Back

BB BP

bar x 8
95 x 8
135 x 8

235, 4 sets of 7

Pullups

+20 lbs, 4 sets of 7

Incline Barbell Press

160, 4 sets of 7 PB

Cable Rows

160, 4 sets of 7 PB

BHN Press

95 x 8, 2 sets

Front raises

17.5's 2 sets of 10

Outta time so no arm work

Strength gains seem to be tapering off, only 2 PB's today. Spotter helped on last couple bench reps of last set.


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 29, 2013, 06:52:52 AM
20 minutes am cardio, 200 calories, need to go finish later
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 29, 2013, 03:49:25 PM
20 more minutes, 200 more cals, sweating buckets
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on January 29, 2013, 06:42:16 PM
Flat bench is coming along.....

Any plans on doing a 1rm to see where you're at?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 29, 2013, 07:17:52 PM
Flat bench is coming along.....

Any plans on doing a 1rm to see where you're at?


yes, my club is doing a 1RM comp in the next couple weeks, will take a vid.

In college when I "lifted" I was proud of my 200 1RM. 25 years later I'm looking for a 300 1RM.


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on January 29, 2013, 07:26:12 PM
I'm looking for a 300 1RM.

Noice.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 30, 2013, 02:15:58 PM
Legs

Leg Press

135 x 8
135 x 8
180 x 8
270 x 8
360 x 6
450 x 5 PB
470 x 2 PB
500 x 2 PB

Leg extensions 90 x 8, 3 sets
1 leg curls 35 x 8, 3 sets
Calves 8 sets

arms (leftover from Monday)

Skulz

85 x 12, 3 sets

curls

85 x 8,  sets

6 sets wrist curls

I hate leg day
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on January 30, 2013, 07:06:56 PM
Congrats on the PB.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 30, 2013, 07:08:32 PM
Congrats on the PB.


thanks, you could get 500 if you try hard enough


(with 1 leg) :(
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: induced_drag on January 30, 2013, 07:21:25 PM
Nice man!   

Took the hint ;)

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on January 30, 2013, 07:37:29 PM
Nice man!   

Took the hint ;)

You're not as stupid as you look.    :P


 ;D
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on January 31, 2013, 03:59:12 PM
35 minutes light cardio, ~230 cals
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on January 31, 2013, 04:55:55 PM
35 minutes light cardio, ~230 cals

Negged.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 01, 2013, 01:29:32 PM
Shoulders

OHP

Bar x 6
95 x 8
135 x 1
185 x phail
165 x 1 PB
Bando's 165 OHP (http://www.youtube.com/watch?v=lps20sTCnmA#)

115, 4 x 7

CGBP

135 x 6

175, 4 x 7

Arnolds

47.5's, 3 x 10

DB extensions

65, 3 x 10

Straight Bar Press down

60 x 10, 3 sets

Yates arm cable row

60 x 10, 3 sets

2 sets decline DB skulls

30 x 15, 2 sets

2 sets bar curls

Oly bar x 14, 2 sets

took some vid for pics, came out dark will play with them later

(http://i.imgur.com/K6ZzBsQ.jpg)


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 02, 2013, 12:44:18 PM
1/2 hour treadmill intervals, 10 sets abs

had no business being in the gym today, terribly sore, hopefully the session will help with my DOMS  :-\

Off day tomorrow - chicken wings, beer, football ::)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 04, 2013, 01:19:40 PM
Chest/Back

BB BP

bar x 8, 2 sets
95 x 6
135 x 6

240 x 5
245 x 5, 3 sets
245 x 4
225 x 2

Pullups

+ 25, 5 x 5

Incline BB BP

170, 5 x 5 PB

Cable rows

170, 5 x 5 PB

4 sets shoulders, 4 sets arms
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Getsum on February 04, 2013, 01:44:18 PM
Good Job Bando!

Gratz on those PB's man!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 05, 2013, 06:51:09 AM
Thanks Man, they seem to happening every week!

1/2 hour am fasted cardio 300 calories
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: induced_drag on February 05, 2013, 06:27:37 PM
Just checking in!   Looks like you are progressing well!

NIce work.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 06, 2013, 03:32:14 PM
Thanks Big ID :D

Legs

leg press

90 x 8
180 x 8
270 x 8
360 x 6
450 x 4
500 x 3 PB

Squats

95 x 8
225 x 6, 3 sets

leg ext.

90 x 8, 3 sets

8 sets calves

10 blistering sets of abs <-they gonna hurt
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on February 06, 2013, 03:40:44 PM
Thanks Big ID :D

Legs

leg press

90 x 8
180 x 8
270 x 8
360 x 6
450 x 4
500 x 3 PB

Squats

95 x 8
225 x 6, 3 sets

leg ext.

90 x 8, 3 sets

8 sets calves

10 blistering sets of abs <-they gonna hurt

You're gettin' strong as fuk!! What you puttin' in that chili??
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 07, 2013, 04:10:13 PM
Thanks Big ID :D

Legs

leg press

90 x 8
180 x 8
270 x 8
360 x 6
450 x 4
500 x 3 PB

Squats

95 x 8
225 x 6, 3 sets

leg ext.

90 x 8, 3 sets

8 sets calves

10 blistering sets of abs <-they gonna hurt

You're gettin' strong as fuk!! What you puttin' in that chili??

just the usual stuff man, beans, suasage, nandralone, beef, onions, peppers, stewed tomatoes..

1/2 hour light cardio, not feeling too hot, doc put some kind of antibactrial medication in where she pulled out my infected tooth root and I think it's messing with me
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 08, 2013, 09:57:20 PM
Shoulders

OHP

Bar x 8, 2 sets

95 x 6

120, 5 x 5 PB

CGBP

170, 5 x 6

Arnolds

45's 3 x 12

DB extensions

45, 3 x 12

DB Pullovers

75 x 10, 3 sets

chins

BW x 10, 3 sets

ez bar curls SS DB skulls

75 x 15, 40's x 12, 2 sets

weights were heavy today, still feeling a little off, did it in my basement so I could not do exactly what I wanted

stuff is coming along

(http://i.imgur.com/EtOVU0v.jpg)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 10, 2013, 06:14:55 PM
1/2 hour treadmill

ran a mile nonstop, time to ramp that up weekly and find a spring 5K to compete in


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 11, 2013, 01:08:22 PM
Chest

BB BP

bar x 8, 2 sets
135 x 6
185 x 5

245, 5 x 5, 3 sets with no spotter

Weighted pullups

+ 25, 5 x 5

Incline BP

175, 5 x 5 PB

Cable Rows

170, 5 x 5

4 sets arms

4 sets shoulders

good session today

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on February 11, 2013, 05:46:27 PM
Shoulders

OHP

Bar x 8, 2 sets

95 x 6

120, 5 x 5 PB

CGBP

170, 5 x 6

Arnolds

45's 3 x 12

DB extensions

45, 3 x 12

DB Pullovers

75 x 10, 3 sets

chins

BW x 10, 3 sets

ez bar curls SS DB skulls

75 x 15, 40's x 12, 2 sets

weights were heavy today, still feeling a little off, did it in my basement so I could not do exactly what I wanted

stuff is coming along

([url]http://i.imgur.com/EtOVU0v.jpg[/url])


Nice width on them there lats.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 12, 2013, 06:00:28 PM
thanks for that, I've been targeting them :)

12 hour treadmill, did not get my 1.25 run, some odd thing going on with my hip joint, hard to describe
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on February 13, 2013, 07:22:35 AM
thanks for that, I've been targeting them :)

12 hour treadmill, did not get my 1.25 run, some odd thing going on with my hip joint, hard to describe
Could be old age...... Just sayin  :o
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on February 13, 2013, 07:55:15 AM
thanks for that, I've been targeting them :)

12 hour treadmill, did not get my 1.25 run, some odd thing going on with my hip joint, hard to describe

Could be old age...... Just sayin  :o


I think ds nailed it B.


JK(http://www.iron-sanctuary.com/forums/Smileys/default/grin.gif)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 13, 2013, 01:00:46 PM
Legs

Leg Press

90 x 8, 2 sets
180 x 8
270 x 8
360 x 6
450 x 6
500 x 2 :o knee was squawking

Overhead squats

95 x 6
105 x 6
135 x 6
145 x 2 PB
155 x 1 PB
165 x kinda...not gonna count it though

3 sets snatches 95 till phail, and one of them was an epic phail  :D

7 sets calves

knees and hips giving me grief so I just had some fun today
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 15, 2013, 06:46:38 AM
1/2 hour mixed fasted cardio

feel like chit

if I don't feel better shoulders are waiting until tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 15, 2013, 01:22:42 PM
1/2 hour elliptical, feeling better and better

Gonna try to vid a BW OHP Tomorrow 8)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on February 15, 2013, 02:09:07 PM
1/2 hour elliptical, feeling better and better

Gonna try to vid a BW OHP Tomorrow 8)

In for the vid. Don't see many guys doing bw OHP. If my memory serves me correctly,
you were pretty close to that a couple months ago?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 15, 2013, 02:24:09 PM
1/2 hour elliptical, feeling better and better

Gonna try to vid a BW OHP Tomorrow 8)

In for the vid. Don't see many guys doing bw OHP. If my memory serves me correctly,
you were pretty close to that a couple months ago?

did a 165, thought it was easy enough to get 175 - 180. Tomorrow is quiet little gym day where I can take my time and get a good vid.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 16, 2013, 12:56:37 PM
shoulders

OHP

bar x 8, 2 sets
95 x 6
135 x 1
175 x phail x 2
170 x 1 PB

http://youtu.be/toMgO8PKVmY (http://youtu.be/toMgO8PKVmY)


120, 5 x 5


CGBP

bar x 8
135 x 6


175, 5 x 5


Arnolds

50's x 8, 3 sets PB

DB Pullovers


75 x 12, 3 sets


DB Tri extensions

65, 3 x 8

Straight bar curls

55 x 8
75 x 8, 2 sets

BH Curls SS Cable press


25's x 10, 70 x 12, 2 sets

Modified cable yates row, 2 sets

Some forearm work thrown in
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on February 16, 2013, 02:22:48 PM
Nice lift. Sure is a wide grip. Never did OHP with grip wider than shoulders. Think it makes it harder?

Either way damn nice job.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 19, 2013, 06:21:59 AM
Deload week

BB BP

bar x 8 2 sets
135 x 8
185 x 6
225  x 4
275 x 1 PB
300 x 1 PB

rest of the w/o not worth typing
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on February 19, 2013, 09:29:33 AM
Deload week

BB BP

bar x 8 2 sets
135 x 8
185 x 6
225  x 4
275 x 1 PB
300 x 1 PB


rest of the w/o not worth typing

Awesome, very nice.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on February 19, 2013, 09:36:06 AM
Nice job.  Congrats on the 300.

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: BigDaddy on February 19, 2013, 11:01:26 AM
Nice benching man!  You've made some great progress!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 19, 2013, 11:38:29 AM
Thanks Fellas. From May 6th:

BB BP

Bar x 10
Bar x 8
135 x 12
135 x 12
155 x 12
155 x10
165 x 8
170 x 8


That's a 211 1 rep max. So my bench has gone up almost 10 lbs a month for that period of time. Finally catching a break after 2 years at a standstill  8)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 19, 2013, 06:12:33 PM
30 minutes cardio, 300 calories,

Squats tomorrow. Toying with the idea of a 1RM attempt, 315?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: w8killer on February 19, 2013, 06:51:18 PM
Good job with the plateau bust sir!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on February 19, 2013, 07:22:39 PM

Squats tomorrow. Toying with the idea of a 1RM attempt, 315?


How in the fuck is your bench almost as strong as your squat???????


Son............
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 19, 2013, 07:39:51 PM
Good job with the plateau bust sir!

thanks Man
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 19, 2013, 07:41:56 PM

Squats tomorrow. Toying with the idea of a 1RM attempt, 315?


How in the fuck is your bench almost as strong as your squat? ??? ???


Son............

not sure, been benching 7 years, squatting for 6
Title: DELOAD
Post by: Bando on February 20, 2013, 12:14:16 PM
legs

squats

bar x 8
95 x 6
135 x 6
185 x 6
225 x 4
275 x 1
315 x 0
300 x 1

5 sets calves
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on February 20, 2013, 01:11:04 PM
Strong deload.  LMAO.

What happened on the 315?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 20, 2013, 01:24:01 PM
Strong deload.  LMAO.

What happened on the 315?

I was down in the hole with it and it just felt like a freaking ton of weight, might have gotten it with a bounce, but no bounce was seen this day
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 21, 2013, 06:32:08 PM
25 minutes cardio

I had to give someone a ride to her fitness class after work so I rushed through my workout. She decided to skip it and just go home.  >:(

BRB never cutting my session short to get someone to a fitness class again
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: w8killer on February 21, 2013, 07:16:53 PM
25 minutes cardio

I had to give someone a ride to her fitness class after work so I rushed through my workout. She decided to skip it and just go home.  >:(

BRB never cutting my session short to get someone to a fitness class again

word.

ps- people sometimes suck and waste your time.  No wonder I don't lift with others, they just hinder my progress.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 22, 2013, 01:32:29 PM
shoulders

OHP

bar x 8, 2 sets
135 x 6
175 x fail, 2 tries
170 x fail
165 x 1 was playing with hand position

BB BP

135 x 8
245 x 5, 2 sets

CGBP

175 x 6, 2 sets

arnolds

40's x 8, 2 sets

DB extensions

40 x 10, 2 sets

DB Pullovers

70 x 8, 2 sets

BH Curls

35's x 8, 2 sets

incline pushups

30, 25

6 sets of forearms

/jack off week

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 25, 2013, 01:18:59 PM
yesterday 25 minutes light cardio

today: legs

8 sets calves

squats

185 x 10

supersetted with

deads

275 x 10

3 sets.

only 6 total sets

the hardest workout I've ever had, I had to take 10 full minutes to prepare for the final set :o



Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on February 25, 2013, 03:12:15 PM
yesterday 25 minutes light cardio

today: legs

8 sets calves

squats

185 x 10

supersetted with

deads

275 x 10

3 sets.

only 6 total sets

the hardest workout I've ever had, I had to take 10 full minutes to prepare for the final set :o

SS squats and deads would put me in the rest home.

Strong work.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 26, 2013, 03:00:03 PM
Terrible DOMS and old age pains, could hardly walk today

20 minutes mixed cardio, 10 minutes hard stretching - feel a lot better  :)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 27, 2013, 08:32:33 PM
Chest/Back

BB BP

Bar x 8
95 x 8
135 x 8
225 x 6
275 x 1
315 x 0
300 x 1

Bando's BP (http://www.youtube.com/watch?v=hFjdkyjiR34#)

Pullups

+25 x 7
+ 20 x 8
+ 20 x 7
+ 20 x 6

I can tell my strength is way down at this point

Incline BB Press

165 x 10
165 x 7, with fail
155 x 7
155 x 7 with fail

Cable rows

160, 3 x 10

 4 sets shoulders

skipped arms as the workout was just tanking

Not counting this as week in my routine, something's off





Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on February 28, 2013, 06:20:51 AM
Nice job on the 300. Won't be long for 315.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on February 28, 2013, 05:50:46 PM
Nice job on the 300. Won't be long for 315.

Thanks Man, will be about a month before I do heavy singles again.

30 minutes elliptical, 330 calories

TV's went blank about 10 minutes in, all the bunnies went into a tizzy  ::)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 01, 2013, 06:15:57 PM
1/2 hour cardio, 336 calories, BW lunges x 15
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 02, 2013, 12:39:29 PM
1/2 hour cardio 330 calories, 15 BB lunges, 15 BW walking lunges, 9 sets abs

rest/healing tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 03, 2013, 01:06:11 PM
rest/healing tomorrow

rest when you're dead phaggot

Chest/Back

BB BP

bar x 8
95 x 8
135 x 8

230 x 10
230 x 6 >:(
225 x 9

Weighted pull ups

+20 X 10, 3 Sets

Incline BB BP

165, 3 sets of 10

Machine Rows

Pin was at the last plate, 240 - challenge accepted 8)

240, 3 sets of 10 :D

2 sets DB raises

2 sets modified yates cable rows

SS EZ curls & skulls

80 x 10, 2 sets of each

2 sets forearms

16 barbell only lunges

Back to back meetings tomorrow and did not want to spend the day fretting about not being able to hit the gym, so I moved it up to today. Hope it was not a mistake, this program really does require a weeks' rest.

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 04, 2013, 06:28:13 PM
1/2 hour cardio 300 calories, 16 BW lunges
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 05, 2013, 06:47:04 AM
1/2 hour fasted cardio, 16 barbell lunges

cut starts now

PM cardio 1/2 hour 327 cals :D
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 06, 2013, 06:52:31 AM
AM Fasted cardio

1/2 hour, 330 calories

going for 3 workouts today
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 06, 2013, 06:14:06 PM
AM Fasted cardio

1/2 hour, 330 calories

going for 3 workouts today

W/O 2

Squats

135 x 10, 5 sets

Sumo Deads

95 x phail 5 sets

3 sets snatches

(trying to get through some hip issues  :( )

WO 3

30 minutes cardio

16 barbell lunges

4 sets calves (Knees said NO MORE)

Taking the morning off to meet with My Professor and hopefully not punch her in the face
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on March 06, 2013, 06:20:04 PM
3 wo's - be careful of burnout.

Don't punch girls - usually ends badly. Insult them, they understand that.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 07, 2013, 03:07:29 PM
W/O #1

25 minutes cardio 270 cals

some stretches and lunges my chiro has got me doing

#2

1/2 hour cardio, 337 cals

shoulders tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 08, 2013, 02:23:53 PM
Shoulders

warm up sets

working set

115 x 3, 3 sets PB

CGBP

warm up sets

working set

170 x 10, 3 sets PB

Arnolds

47.5 x 8, 3 sets PB

DB Pullovers

80 x 8, 3 sets

7 sets arms

2 hours till next workout and then beer me!

#2

30 minutes cardio ~300 calories
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 09, 2013, 01:06:46 PM
40 minutes cardio 430 calories

Hip feels great today  :)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 10, 2013, 03:00:28 PM


Hip feels great today  :)

But not good enough to run  >:(

1 mile walking running, way more walking than I wanted  :(
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 11, 2013, 01:05:21 PM
Chest

DB BP

35's x 8, 2 sets

BB BP

135 x 8
185 x 6

230 x 10
230 x 9 >:(
225 x 5 dafuq? ???
225 x 5

Pullups

+15 x 10, 3 sets

Incline BB Press

165 x 10
165 x 9
165 x 5, 135 until fail

T Bars

185 x 10, 3 sets

Reveres Pec Deck SS front DB raise

70 x 10, 3 sets, 20's x 8, 3 sets

Skuls SS EZ Curls

85 x 10, 85 x 8, 3 sets

some good work got done even though I was weak today, when my muscles failed me I just squeezed the piss out of them to show them who is boss, gonna be sore tomorrow :D

#2

1/2 hour cardio 320 calories 16 barbell lunges

hip is still screwed up

back in the gym for cardio in 9 hours


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 12, 2013, 06:39:42 AM
AM Fasted cardio

~15 minutes (heart was not in it)

Abs 12 sets

BB lunges x 16

I feel like my BF is down low enough to see my abs, but they're not popping so thinking about adding them back in

PM Cardio

went much better, 30 minutes, 300 calories, good stretch session

Carbing up for leg day
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 13, 2013, 07:00:00 PM
AM Fasted Cardio

Sex  8)

Legs

OHS

Bar x 8
Bar x 8
85 x 6
105 x 6
135 x 6

some fun with 1RM's

185 x phail

Dirty South Squat (http://www.youtube.com/watch?v=O9LHM51RFQ0#)

175 x 1

will upload vid in a bit

135 x 6, 2 sets

3 sets leg curls SS leg ext

7 sets calves

1 set of 16 BB lunges

hip feels good oddly enough

session #3

1/2 hour cardio, 326 calories




Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on March 14, 2013, 08:01:07 AM

some good work got done even though I was weak today, when my muscles failed me I just squeezed the piss out of them to show them who is boss, gonna be sore tomorrow :D


You need to scream at them and say "i command you to grow" http://youtu.be/JHiKDa4ip_Q (http://youtu.be/JHiKDa4ip_Q)
Worked for him  8)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 15, 2013, 07:10:33 AM
off yesterday sick as a dog, did not eat anabolicly at all  :(

today:

Fasted am cardio 1/2 hour

shoulders laters
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 15, 2013, 07:09:50 PM
off yesterday sick as a dog, did not eat anabolicly at all  :(

today:

Fasted am cardio 1/2 hour

shoulders laters


OHP

bar x 8 x 2
95 x 6
115 x 10/3 sets

CGBP

Bar x 8
95 x 8

170 x 10/ 3 sets

Arnolds

45's x 10/ 3 sets

DB Pullovers

75 x 12/3 sets

Straight Bar Curls

65 x 12/3 sets

Conc curls SS rope press downs, 2 sets to fail DNL

Tendonitis curls

Good session, matched my PB's from last week

Tomorrow is cardio, abs and a little Iso Lat work

feels good not to be sick

pick of my legs from earlier today:

(http://i.imgur.com/KKiSNwCl.jpg)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 16, 2013, 12:38:16 PM
40 minutes cardio, 400+ Calories

12 tough sets of abs

BB lunges x 16

3 sets Iso Yates Cable rows

probably only 1 session today so made it a good one


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 17, 2013, 01:04:13 PM
40 minutes cardio, 16 BB lunges

abs sore as phuck :D
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 18, 2013, 03:00:56 PM
Chest/Back

DB BP

30's x 8, 2 sets

BB BP

135 x 8

240 x 7, 2 sets
240 x 6 :(
240 x 5.5  >:(

Weighted pullups

+25, 4 x 7

Incline BP

170 x 7, 4 sets  :)

Cable Rows

170 x 7, 4 sets  :)

Reverse Pec dec SS Incline flies

2 sets each

Preacher curls SS single hand tricep press down

2 sets each

3 sets tendonitis curls SS 3 sets wrist curls

cardio tonight

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 18, 2013, 08:16:03 PM
Chest/Back

DB BP

30's x 8, 2 sets

BB BP

135 x 8

240 x 7, 2 sets
240 x 6 :(
240 x 5.5  >:(

Weighted pullups

+25, 4 x 7

Incline BP

170 x 7, 4 sets  :)

Cable Rows

170 x 7, 4 sets  :)

Reverse Pec dec SS Incline flies

2 sets each

Preacher curls SS single hand tricep press down

2 sets each

3 sets tendonitis curls SS 3 sets wrist curls

cardio tonight

40 minutes cardio, 16 BB lunges 400 calories

I'm at 175, which is where I was when I started cutting, now the weight should slowly start dropping after 3 weeks of my body fighting the cut
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 19, 2013, 06:44:27 AM
33 minutes am fasted cardio
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on March 19, 2013, 08:04:18 AM






cardio tonight

Quote
40 minutes cardio, 16 BB lunges 400 calories

I'm at 175, which is where I was when I started cutting, now the weight should slowly start dropping after 3 weeks of my body fighting the cut

Why all the cardio?  Not being critical here, but I've found over the years that it's tuff on
muscle mass and only useful toward the very end of a cut. Just heard L. Norton on a vlog
discuss it. Fatloss effects only effective for 5-7 days then nothing as the body adapts unless
it's high intensity bursts (like sprints). Maybe alternate it every other week?

Trying to be helpful. 
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 19, 2013, 08:54:16 AM






cardio tonight

Quote
40 minutes cardio, 16 BB lunges 400 calories

I'm at 175, which is where I was when I started cutting, now the weight should slowly start dropping after 3 weeks of my body fighting the cut

Why all the cardio?  Not being critical here, but I've found over the years that it's tuff on
muscle mass and only useful toward the very end of a cut. Just heard L. Norton on a vlog
discuss it. Fatloss effects only effective for 5-7 days then nothing as the body adapts unless
it's high intensity bursts (like sprints). Maybe alternate it every other week?

Trying to be helpful.

Everybody says the same thing, but it works for me. The other option is to limit intake of food and beer, and I would have to do enough "limiting" to be miserable. For me cardio is a way to shed calories and not be miserable. In the summer I look more "athletic" than "bodybuilder" but I'm OK with that.

Would like a link to that vlog though as I respect Layne's opinion.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on March 19, 2013, 09:00:27 AM
I think it's this one, I might be wrong. Hope not. Kinda long but good info.



http://rxmuscle.com/plugins/content/jw_allvideos/jw_allvideos/includes/js/mediaplayer/player.swf (http://rxmuscle.com/plugins/content/jw_allvideos/jw_allvideos/includes/js/mediaplayer/player.swf)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Getsum on March 19, 2013, 11:11:55 AM
Everybody says the same thing, but it works for me. The other option is to limit intake of food and beer, and I would have to do enough "limiting" to be miserable. For me cardio is a way to shed calories and not be miserable. In the summer I look more "athletic" than "bodybuilder" but I'm OK with that.

Same for me man plus it works wonders for keeping my blood sugar under control.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 19, 2013, 06:28:54 PM
evening cardio 1/2 hour, 330 cals
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 20, 2013, 01:18:26 PM
Legs

Squats

Bar x 8/2 sets
135 x 8
225 x 6/2 sets

Front squats

135 x 6/ 3 sets

Sumo Deads

135 x 8/3 sets just getting a feel for these

Leg press

360 x 6
450 x 6/ 2 sets  :)

leg extension

90 x 8
100 x 8
110 x 8

7 sets of calves

not bad for someone walking with a limp


evening - 1/2 hour cardio 317 calories


going for 80 minutes cardio tomorrow.

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 21, 2013, 07:28:09 PM
going for 80 minutes cardio tomorrow.

 ::)

1 40 minute session.

shoulders tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 22, 2013, 06:33:03 PM
40 minutes home treadmill then:

Shoulders

OHP

WU sets

115 x 7/4 sets

CGBP

Warmup sets

175 x 7, 3 sets
180 x 7, 1 set

Arnolds

50's x 8/3 sets

DB Pullovers

75 x 10/3 sets

yates 1 arm row

3 sets

french press SS EZ curls

75 x 8/3 sets each

tendonitis curls

then

15 minutes stairstepper

Thirsty now  ;)

my routine is to tricep heavy and bicep light, need to fix


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 23, 2013, 10:14:04 PM
12 sets abs, 30 minutes cardio, busy today.

Guy said to me "do you do a lot of cardio?"

"yes"

"I thought so, you were a lot fatter a year ago"

 :o
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 24, 2013, 12:45:09 PM
36 minutes cardio, 360 cals, tendonitis curls

5 x 5 cycle starts tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 25, 2013, 02:04:30 PM
chest/back

BB BP

warmups

250 5 x 5

pullups

+30 5 x 5

incline DB press

80's 5 x 5

T Bar rows

170 5 x 5

yates rows 3 sets

cardio after work, shoulders and arms after dinner
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on March 25, 2013, 06:55:35 PM
Nice work on the BP.

I don't even think I could do a 5x5 @ 250 right now....

feelsbadman.jpg
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 25, 2013, 08:08:18 PM
Nice work on the BP.

Thanks, I did 245 5 x 5 before my cut began so I'm happy

session II

1/2 hour stair stepper, 320 calories

session III

4 sets shoulders, 4 sets arms

no more gym, only sleep now
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 26, 2013, 06:55:12 AM
am fasted cardio 30 minutes 300 calories

PM same thing 326 cals
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 27, 2013, 04:54:12 PM
1/2 hour cardio, 320 cals.

was to be leg day but time got away from me, legs are gonna pay tomrorow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 28, 2013, 03:23:42 PM
Legs

leg press

90 x 8
180 x 8
270 x 8
360 x 6
450 x 6
500 x 3.trapped :o

Front squats

135 x 6/3 sets

leg extensions

100 x 8
110 x 8
120 x 8

calves

6 sets

abs

10 sets

cardio in 1 hour and I think I'm getting my Wife's cold  :(

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 29, 2013, 01:28:28 PM
1/2 hour cardio 315 calories, will do another 1/2 hour later

cardio after leg day is it's own special hell :o

edit: another 1/2 hour, shoulders tomorrow
 
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 30, 2013, 12:12:14 PM
Shoulders

OHP

bar x 8/2
95 x 6
135 x 5

180 x phail/2

120 5 x 5

CGBP

180 5 x 5

Arnolds

50's x 8/3 sets (these were heavy today)

DB Pullovers

75 x 12/3 sets

reverse tricep extension

70 x 8/3 sets

BB Curls

65 x 8/3 sets

Decline DB hammer skulls

30's x 8/3 sets

forearms

6 sets

3 sets yates rows

misc shoulder work

tendonitis curls

not into it today, those OHP attempts were pathetic
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on March 31, 2013, 02:49:45 PM
10 minutes treadmill, meh to hell with that :(

1/2 hour bike ride with my daughter in the wind and driving rain, that's more like it! ;D
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 01, 2013, 01:47:24 PM

chest/back

BB BP

warmups

250 5 x 5

pullups

+30 5 x 5

incline bench press

175, 5 x 5

T Bar rows

170 5 x 5

4 sets shoulders, 4 sets arms

got the 250 5 x 5 without any assistance from the spotter

very happy with the 175 incline presses


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 02, 2013, 03:59:42 PM
10 minutes rowing, 20 minutes elliptical

problems with my leg, almost collapsed

another 1/2 hour later
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 02, 2013, 10:05:15 PM
10 minutes rowing, 20 minutes elliptical

problems with my leg, almost collapsed

another 1/2 hour later

2nd 1/2 hour, 320 cals.

was pretty tender getting off the elliptical, but had a nice stretch afterwords.

Going to just go with leg extensions tomorrow since there's no hips involved. Dat der phaggy time leg day  :-\
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 03, 2013, 03:06:02 PM


Going to just go with leg extensions tomorrow since there's no hips involved. Dat der phaggy time leg day  :-\

well that was the plan, but my leg hurt pretty bad by the time I finished the 1/4 mile walk to the gym  :(

1/2 hour cardio 320 calories
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 03, 2013, 07:25:58 PM


Going to just go with leg extensions tomorrow since there's no hips involved. Dat der phaggy time leg day  :-\

well that was the plan, but my leg hurt pretty bad by the time I finished the 1/4 mile walk to the gym  :(

1/2 hour cardio 320 calories

another 1/2 hour 280 cals

moving shoulders up to tomorrow and taking friday and saturday completely off.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 04, 2013, 08:45:24 PM
OHP

Warmups then

120 5 x 5

CGBP

warmups then

180 5 x 5

Arnolds

52.5 x 8/ 3 sets PB

DB Pullovers

85 x 8/3 sets

BH Curls

35's x 8/ 3 sets

Iron Pratherian's

110 x 8/ 3sets

DB Extensions

65 x 8/ 2 sets

Cable pressdowns 2 sets

6 sets forearms

strong as phuck, completely swollen and veins popping all over, GREAT day, was not expecting that at all


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 07, 2013, 06:03:35 PM
2 days completely off for family and work obligations

35 minutes stepper 400 calories

12 tough sets of abs

Deload week begins tomorrow with chest/back


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on April 07, 2013, 06:17:39 PM


Deload week begins tomorrow with chest/back

 ::)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 08, 2013, 01:26:22 PM
Deload day 1

BB BP

Bar x 8er
95 x 8
135 x 6
185 x 6
225 x 6
275 x 4 PB

rest of the workout not worthy of typing out, cardio later though my legs are really bothering me

1/2 hour cardio/315 cals
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 09, 2013, 06:58:32 AM
1/2 hour fasted cardio, 1 more session today

another 1/2 hour, porch beers tonight
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 10, 2013, 06:48:48 PM
Deload Cont'd.

5 sets light squats/front squats, 3 sets light leg press, 6 sets calves

1/2 hour cardio

Was BS'ing with a young BB'er in the gym today, also a 3 times a week lifter, pretty damn big for his age
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 11, 2013, 03:19:04 PM
1/2 hour cardio 300 cals

shoulders in a bit, last day of deload
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 12, 2013, 07:28:20 AM
1/2 hour fasted am cardio, hope 1 can get in a 2nd session in later

shoulders went well last night
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 12, 2013, 06:13:25 PM
2nd 1/2 hour of cardio in the books.

Doing abs tomorrow and may throw in a little direct trap work since I haven't been deadlifting
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 13, 2013, 12:27:14 PM
1o minutes stair stepper

6 sets BB shrugs 225 x 6
9 sets abs
6 sets Yates cable row, took a vid of these will upload later
tendonitis curls

feel pretty good, deload + tendonitis curls helping my elbows
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 14, 2013, 01:39:00 PM
1/2 hour cardio, real chore today :(

3x10's start tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 15, 2013, 01:02:02 PM
Chest/Back

DB BP

30's x 8, 2 sets

BB BP

135 x 8
185 x 6

235 x 10, 2 sets
235 x 8  >:( 225 x 2

Cable rows

160, 3 x 10

Incline BP

165 x 10, 3 sets  :)

lat pulls

"11" x 10 setting, not sure actual weight
12 x 10
13 x 10

reverse pec deck

85 x 6
70 x 8

DB front raise

22.5 x 10, 2 sets

preachers

75 x 8, 2 sets, 55 x 20

DB extensions

70 x 8, 70 x 9

2 sets modified yates row

DSCN0935 (http://www.youtube.com/watch?v=-19iEH7AH7A#ws)

2 sets straight arm pulldowns

not terribly strong today, but happy with the work I put in

1/2 hour cardio later

find out about hip MRI today


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on April 15, 2013, 01:03:21 PM
235 x 10 x 2 looked good to me.

 8)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 16, 2013, 07:04:10 AM
235 x 10 x 2 looked good to me.

 8)

sore as phuck :)

1/2 hour am fasted cardio

still at 177 lbs, time to dial in the diet, to much fast food and crap like calzones and baked ziti >:(

**edit to add, another 1/2 hour, one more later
 
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 16, 2013, 06:51:24 PM
235 x 10 x 2 looked good to me.

 8)

sore as phuck :)

1/2 hour am fasted cardio

still at 177 lbs, time to dial in the diet, to much fast food and crap like calzones and baked ziti >:(

**edit to add, another 1/2 hour, one more later

final 1/2 hour, 325 calories, will sleep like a baby tonight :-*
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on April 16, 2013, 07:14:25 PM
will sleep like a baby tonight :-*

With your pants full of poop?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 17, 2013, 02:05:06 PM
Legs

Leg press

all x 6

90, 180, 270, 360, 450

squats

135 x 6
185 x 6
225 x 4

front squats

135 x 6

leg extensions

90 x 8
100 x 6
110 x 6

7 sets calves

not bad for a cripple >:(
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on April 17, 2013, 05:51:47 PM
Props for squattin' with that hip.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 17, 2013, 06:49:47 PM
Props for squattin' with that hip.

thanks man, need to get it fixed

1/2 hour cardio 318 cals

tired
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 18, 2013, 07:02:35 AM
23 minutes fasted cardio

after leg day, pain, was not impressed :(
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 18, 2013, 03:09:48 PM
23 minutes fasted cardio

after leg day, pain, was not impressed :(

25 minutes rowing/bike

made my legs feel better, not worse  :)

1 more session today
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 18, 2013, 06:20:48 PM
23 minutes fasted cardio

after leg day, pain, was not impressed :(

25 minutes rowing/bike

made my legs feel better, not worse  :)

1 more session today

25 minutes rowing, tendonitis curls

saw a rower in the locker room, huge traps

better not mess up my shoulder day tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on April 18, 2013, 07:57:46 PM
Cardio 3 times in one day?

WTF MAN?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 19, 2013, 08:46:38 AM
Cardio 3 times in one day?

WTF MAN?

saw a quad vein this AM 8)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 19, 2013, 08:32:17 PM
Shoulders

not typing warmups, tired - 3 x 10 week 1

OHP

130 x 6 :o (thought I loaded 120)
120 x 10, 2 sets

CGBP

175 x 10, 3 sets PB

Arnolds

52.5's x 10, 8, 10

DB Pullovers

80, 3 x 10  :)

DB Tri extensions

70 x 10, 3 sets :)

should back off on the weight and work on stretch though

a bunch of other assorted arm/forearm work

I'm told I have a "balanced build." Really struggling to not put in a dedicated arm day, I miss having big arms, even though they were out of proportion.


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 20, 2013, 12:56:21 PM
1/2 hour mixed cardio

6 sets abs

6 sets yates rows

traps are sore, rowing is gonna take a larger part of my cardio sessions from now on
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 21, 2013, 03:40:00 PM
1 hour bike ride.

55 minutes climbing a 3.5 mile hill :o
5 minutes getting back down ;D
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 22, 2013, 12:50:16 PM
Chest/Back

BB BP

bar x 8
95 x 6
135 x 6
185 x 5
235 x 10, 8, 8  :(

Cable Rows

170 x 10, 3 sets

Incline BP

bar x 6

165 x 10, 10, 8, 135 x 4

Lat pulls

13 x 10, 3 sets

reverse pec dec 2 sets, side laterals 2 sets

BH curls, 2 sets, cable tricep press 2 sets

yates style row, 2 sets, straight bar press down, 2 sets

strength is off on bench, not even mad, swole as hell today, was really turning heads

***1/2 hour cardio after work***
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 23, 2013, 07:02:52 AM
1/2 hour fasted am cardio, only 2 sessions today, bringing my Daughter to work  :)

**1/2 hour evening cardio, 335 cals no BS

full day tomorrow, scheduled for legs, I dunno
 
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 24, 2013, 03:03:07 PM
cardio: 1/2 hour walking :D , I should park in that lot every day

Legs

Leg Press

90 x 9
180 x 8
270 x 6
360 x 6
450 x 6
500 x 1 :o

Front squats

135 x 6, 2 sets

OHS

135 x 6
135 x 5

leg ext

8 x 90, 100, 110

calves 7 sets

MRI Friday for hip

family obligations until like 8pm so no PM cardio
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on April 24, 2013, 07:23:38 PM
cardio: 1/2 hour walking :D , I should park in that lot every day

Legs

Leg Press

90 x 9
180 x 8
270 x 6
360 x 6
450 x 6
500 x 1 :o

Front squats

135 x 6, 2 sets

OHS

135 x 6
135 x 5

leg ext

8 x 90, 100, 110

calves 7 sets

MRI Friday for hip

family obligations until like 8pm so no PM cardio

Nice fr squats and OHP. Hoping the MRI turns out in your favor.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 25, 2013, 06:20:22 PM
thanks Man

1/2 hour mixed cardio

1/2 hour rowing
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 27, 2013, 05:21:24 PM
traumatic MRI with painful dye injection yesterday = 1st day off in 2 months  :-\

Shoulders

Seated OHP (never done these)

bar x 8
95 x 8
120 x 10, 3 sets PB  ::) :P

CGBP's

bar x 8
135 x 8

175 x 10, 3 sets <- these were heavy as hell  ???

Arnolds

55's  x 0 :o

50's x 6, 3 sets

EZ bar curls

75 x 8, 3 sets

French Press

75 x 8, 3 sets

Straight bar Pressdowns

100(?) x 8, 3 sets

Direct trap work

6 sets, reverse flyes & behind the back BB shrugs

bicep machine

2 sets

tricep machine

2 sets

yates rows

3 sets, went heavy and stretched the hell out of the lats

25 minutes cardio

MRI Results Tuesday :-\

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 29, 2013, 01:15:47 PM
Chest/Back

BB BP

bar x 8
95 x 6
135 x 6
185 x 6

240 x 7, 3 sets
240 x 5 :(
225 x 3

Lat pulls

14 x 7, 4 sets

Incline press

170 x 7
170 x 7
170 x 6
170 x 5
135 x 5

T Bars

180 x 7, 4 sets

4 sets of shoulders

Decided I'm gonna give arms their own day for awhile

cardio after work
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on April 30, 2013, 11:39:38 AM
1/2 hour after work cardio last night.

2 sessions today, total 1 hour

surprised I was 174.5 yesterday - the scale was dancing close to 179 last week (heaviest I've ever been was 185)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 01, 2013, 03:41:08 PM
Legs

Hip feels great  :)

Leg Press

90 x 8
180 x 8
270 x 8
360 x 6
450 x 6
500 x 3 :)

Squats

135 x 8
185 x 8
225 x 6

Leg extensions

90 x 8
100 x 9
110 x 10

3 sets of holds with a a 45

6 sets calves

Hip does not feel bad - cyatica acting up though

Cardio after work and 1 hour cardio tomorrow

this morning I did not have a flat stomach, did not have a "hint of abs," I had a pretty decent 6 pack  :) :) :) :) :) :)


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 02, 2013, 02:57:29 PM
1/2 hour cardio

another 1/2 after work

cardio after leg day is a special hell
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: BigDaddy on May 02, 2013, 03:22:29 PM
1/2 hour cardio

another 1/2 after work

cardio after leg day is a special hell

I agree man, running after dead lifts, and biking after squats is tough!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 03, 2013, 01:09:00 PM
day is a special hell

I agree man, running after dead lifts, and biking after squats is tough!


still sore, must mean I did some good leg work

*New Shoulder Routine*

OHP

Bar x 8
95 x 8

125 x 7, 4 sets

Front DB raises

20 x 10, 3 sets

Reverse Pec Deck

70 x 10, 3 sets

Arnolds

52.5's x 10
55's x 7, 3 sets -> these are going into the rep set progression

Side leaning laterals

20 x 10, 3 sets

10 sets abs

Need to throw in some direct trap work (not shrugs) and 1 more heavy compund for shoulders for the progression

Cardio later, arms tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 04, 2013, 01:13:43 PM
Arm Day

about 12 sets biceps SS triceps.

Time to fill the guns back out, tendonitis is settling down:

(http://i.imgur.com/KHEvfVYl.jpg)

3 sets modified Yates rows
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: jrob69 on May 04, 2013, 05:54:01 PM
U look familiar. You ever in New England? Chicago, Virginia, Florida?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 04, 2013, 05:55:48 PM
U look familiar. You ever in New England? Chicago, Virginia, Florida?

yes, no, no, yes
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: jrob69 on May 04, 2013, 06:12:33 PM
Where at in NE?
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 04, 2013, 06:15:11 PM
Where at in NE?

NY
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: jrob69 on May 04, 2013, 06:26:48 PM
Maybe not. You got that I think I know you mug.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 06, 2013, 01:39:21 PM

Chest/Back

BB BP

bar x 8
95 x 6
135 x 6
185 x 6
245 x 7
245 x 6.5
240 x 6.5
235 x 7

Lat pulls

14 x 7, 4 sets

Incline press

170 x 7, 3 sets
175 x 7 PR  :)

Cable rows

170 x 7, 2 sets
180 x 7, 2 sets PR :)

4 sets of shoulders
cardio after work

some solid work got done today
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 07, 2013, 08:59:21 AM
1/2 hour cardio after work last night

1/2 hour fasted cardio this morning

1/2 hour cardio after work

pretty happy with the guy in the mirror this morning, smaller but not tiny, pics of abs coming soon
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 08, 2013, 01:54:30 PM
1/2 hour rowing.

Last night I ran for 2 minutes and my legs are killing me, but not my hip :) Gonna have to do legs tomorrow.

1/2 hour cardio later
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on May 08, 2013, 02:23:44 PM
1/2 hour cardio after work last night

1/2 hour fasted cardio this morning

1/2 hour cardio after work

pretty happy with the guy in the mirror this morning, smaller but not tiny, pics of abs coming soon

Maybe that cardio is causing some kind of "repetitive use" response.

This looks good vvvvvvv

245 x 7
245 x 6.5
240 x 6.5
235 x 7

A few cuts will probably make you look bigger man.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 08, 2013, 02:31:55 PM
Thanks Man

My Wife got new lingerie so I was up way late and very early "excercising" also, legs gonna have to wait until tomorrow :o 8)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 09, 2013, 12:43:18 PM
Legs

Leg Extension Machine

55 x 6
85 x 8
115 x 8
130 x 8
145 x 8
160 x 8

Squats

Bar x 8
135 x 8
185 x 8
225 x 6

Front Squats

135 x 8
135 x 6
135 x 6

Plate Loaded Leg Extensions

90 x 8
100 x 8
110 x 8

6 sets donkey calf press 360 lbs

went in feeling sore and old

left feeling young and swole

this is my life
Title: Shoulders
Post by: Bando on May 10, 2013, 12:47:10 PM
OHP

Bar x 8
Bar x 8
95 x 6

130 x 7 <- that was heavy
125 x 7, 3 sets

Rev Pec Dec

70 x 10, 2 sets

front raises

25 x 8, 2 sets

Arnolds

55 x 7, 4 sets

Giant sets

Side laterals

25 x 10, 3 sets

DB Pullovers

80 x 8, 3 sets

incline flyes < 27.5 x 8, 3 sets <-just added these back in

productive session

my arms hurt

arm day tomorrow, may have to go back to lifting 3 days a week if the arms keep hurting

cardio later







Title: ARMS
Post by: Bando on May 11, 2013, 05:52:48 PM
CGBP

bar x 8, 2 sets.

135 x 8
185 x 8, 8, 7
135 x 10

BodyHard Curls

25's x 8, 2 sets
30's x 8, 3 sets

Decline EZ Bar Skullcrushers

80 x 10, 2 sets
90 x 8, 2 sets
80 x 10

EZ Bar Curls

80 x 8, 5 sets

Modified Cable Yates Rows

3 sets

Cable OH Tricep Extensions

3 sets

elbows were screaming, felt like hamburger when I left

feel OK now, gonna be tricky getting in my Cardio tomorrow with Mother's Day
Title: Re: ARMS
Post by: ljimd on May 12, 2013, 03:20:28 PM
CGBP

bar x 8, 2 sets.

135 x 8
185 x 8, 8, 7
135 x 10


Decline EZ Bar Skullcrushers

80 x 10, 2 sets
90 x 8, 2 sets
80 x 10


Big tri's built this way^^^^^^^
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 12, 2013, 07:30:55 PM
I used to do skullz with 115  :(

Calling my 1 hour of mowing my cardio today  :D :o
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 14, 2013, 01:32:06 PM
sick yesterday no gym :(

Chest & Back

BB BP

Bar x 8
95 x 8
135 x 8
185 x 8
225 x 5

5 x 5's
275 x 4  >:(
265 x 5
255 x 5
245 x 5
245 x 4 >:(

Lat pull downs

180, 5 x 5

Incline Dumbell Press

80's x 5
85's x 5, 4 sets :)

Dumbell Pullovers

85 x 8, 3 sets

Cable rows

180, 5 x 5

Reverse pec dec

70 x 8, 3 sets

Frontraises

25's x 10, 2 sets

really wanted the 275 x 5, can't complain though, very productive session
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Getsum on May 14, 2013, 01:57:32 PM
275x4 is really good man.

You'll get the additional rep soon.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: deerslayer on May 14, 2013, 02:33:39 PM
275x4 is really good man.

You'll get the additional rep soon.

This!
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 15, 2013, 02:12:00 PM
Thanks Brahs.

Sore as hell today, I think it was the incline dumbells

Legs

Leg press

90 x 8
180 x 8
270 x 8
360 x 8
450 x 8
500 x 3

Leg Extensions
py
90 x 8
100 x 8
110 x 8

6 sets calves.

No squats today, I went to physical therapy and learned a set of moves to do with a band everyday, so I spent time doing that.

Cardio after work, 2 cardio sessions tomorrow.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 16, 2013, 07:19:47 PM
2 cardio sessions tomorrow.

1 session, 360 calories in 27 minutes, weak showing today.

Shoulders tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 17, 2013, 06:47:42 PM
Shoulders

OHP
Bar x 8, 2 sets
95 x 9
140 x 5 dafuq? HEAVY
140 x 2  :o (I though I had loaded 130)
130, 3 sets of 5

Front DB Raise SS Reverse Pec Dec

27.5's x 8, 3 sets
100 x 8, 3 sets

Arnolds

55 x 5
60's x 5, 4 sets :)

Side raises

27. 5 x 10, 3 sets

Straight bar/arm prss downs

140 (stack) x 8, 3 sets

1/2 hour cardio after work

shoulder day is about as exciting as cardio  ::)

going to start focusing on rear delts, really imbalanced

I feel small





Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on May 17, 2013, 06:58:30 PM




I feel small

You'll get over it when the cuts start coming. It's all illusion anyway - feel small, look big.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 17, 2013, 07:01:22 PM




I feel small

You'll get over it when the cuts start coming. It's all illusion anyway - feel small, look big.

I'm also not supposed to shave my chest/abs so it's hard to see anything :(
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on May 17, 2013, 07:09:09 PM




I feel small

You'll get over it when the cuts start coming. It's all illusion anyway - feel small, look big.

I'm also not supposed to shave my chest/abs so it's hard to see anything :(

Why no shave? 
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 17, 2013, 07:15:26 PM
Wife likes hair, I need to just trim it down really good.

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 19, 2013, 03:03:26 PM
arms (yesterday)

12 sets bi's/tri's supersetted.

love doing this. crazy pump
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 20, 2013, 01:26:35 PM
Chest

BB BP

bar x 8, 2 sets
95 x 8
135 x 8
225 x 6 <-mistake, should have done a 185 set

270 x 5
265 x 4
255 x 5
250 x 4
255 x 4

Lat Pulls

180 x 5
170 x 5, 4 sets

Incline Press

170 x 5
175 x 5
180 x 5
185 x 5, 2 sets <-PB, Very Happy :)

T Bars

135 x 6

180 x 5
205 x 5, 4 sets <-PB  :)

DB Pullovers

85 x 8, 3 sets

Front Db Raise

25's x 8, 3 sets

reverse pec-dec

70 x 8, 3 sets

Slow start, strong finish  ;D
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 21, 2013, 01:40:31 PM
15 minutes cardio after work last night

fasted 1/2 hour cardio this morning + band rehab work

Legs

Leg press 

90 x 0
180 x 8
270 x 8
360 x 8
450 x 6
500 x fail
500 x 1 -> then fail  :o

Squats

135 x 8
185 x 8
225 x 6

Front Squats

135 x 6, 3, 4  :o

6 sets of calves

tendonitis curls

strength is off, hip was not cooperating, gym was hotter than hell :(

I still thouroughly enjoyed myself :D

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 23, 2013, 07:01:06 PM
Yesterday

45 Minutes mixed cardio
Arms

All Supersets

Preacher Curls

75 x 8
75 x 8
85 x 8
85 x 8
90 x 8
90 x 8

Seated DB Tricep Extensions

60 x 8
60 x 8
65 x 8
65 x 8
70 x 8
70 x 8

DB Preacher Hammer curls

30 x 8
30 x 8
30 x 8

Decline DB Skulls

37.5's x 10
37.5's x 10
40's x 8
40's x 8
42.5's x 8
42.5's x 8

Standing EZ Bar Curls

85 x 8
85 x 8
85 x 8

9 sets forearm work

latest battle with tendonitis appears to have been won  :)

Moving arms up in the week to hit them in my favorite gym

The guns will be back

SOON  :D



Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 24, 2013, 02:08:36 PM
Shoulders

Behind the neck press

95 x 8
115 x 5
120 x 5
125 x 5
130 x 5
135 x 5

Reverse Pec deck

70 x 8, 3 sets

Front DB raise

27.5 x 8, 3 sets

Arnolds

60's, 5 x 5

Reverse Flyes

30's to fail, then 17.5's to fail

bittersweet day in the gym, bunch of cool guys leaving  :(


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on May 24, 2013, 06:50:29 PM
I like your new avi - lookin' swole.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 24, 2013, 06:54:02 PM
I like your new avi - lookin' swole.

Thanks Man, that's the pump of a dedicated arm day
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 25, 2013, 02:14:00 PM
1/2 hour mixed cardio, 12 sets abs, Hip PT
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 27, 2013, 12:13:11 PM
Deload Day 1 chest/back

BB BP

Bar x 8
135 x 8
135 x 20
135 x 20

BW Pullups

6, 20, 12

Incline BB Press

Bar x 10
135 x 14
135 x 14
135 x 10

DB Rows

75 x 8
75 x 12
75 x 10

jackoffsmiley.jpg

Hip PT later

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 28, 2013, 01:13:09 PM
1/2 hr mixed cardio

1/2 hr + PT later
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 29, 2013, 07:05:26 AM
1/2 hour fasted cardio, hip PT

Deload legs laterz

edit to add:

6 sets calves

squats

Bar x 8
95 x 8
135 x 8
185 x 7
225 x 6

3 sets leg extension

jackoffsmiley.jpg
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on May 30, 2013, 01:19:03 PM
1/2 hour am fasted cardio

1/2 hour lunch cardio

Hip PT

deload shoulders tomorrow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 03, 2013, 03:35:45 PM
Friday Off :o
Saturday Shoulder deload  ::)
Sunday Off  :o

Chest and Back 3 x 10

BB BP

bar x 8
95 x 6
135 x 6
185 x 6

240 x 10  :)
235 x 9
230 x 7
225 x 3

Cable Rows

180 x 10
170 x 10, 2 sets

Incline BB Press

135 x 6
170 x 10
170 x 9
165 x 6
135 x 6

Lat Pulls

170 x 2  :o
150 x 10
150 x 9
140 x 10

ran out of gas quick



Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on June 03, 2013, 04:48:18 PM
240x10 - that's nice. Real nice. GJ
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 05, 2013, 09:36:27 AM
240x10 - that's nice. Real nice. GJ

Thanks Man, I am sore as hell - 2 days later  :)

yesterday:

2, 1/2 hour cardio sessions, Hip PT

Hip not seeming to get any better, time to get it into the squat rack for some old school healing  ;)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 05, 2013, 01:11:46 PM
Legs

Squats

bar x 8
95 x 8
135 x 8
185 x 7
225 x 6
275 x 1 shallow  >:(

Front squats

135 x 4
135 x 4
135 x 6 <-these were hurting my bicep

OHS

95 x 6
115 x 6
135 x 5

leg extensions

90, 100, 110, 120, 130 X 8

was hoping for strong squat day, was disapoint  :(

1/2 hr cardio and hip PT laterz
 
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 06, 2013, 03:05:18 PM
skipped cardio last night feeling like crap

1 hour mixed cardio today - still feel like crap
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 07, 2013, 06:50:59 PM
Shoulders

Arnolds

30's x 8
40's x 8

60's 3 x 10 :)

Reverse Incline flyes

27.5's SS 15's to fail, 3 sets

behind the neck press

130 x 10 :D
130 x 6  :o
120 x 9

Modified 1 arms Yates cable rows

stack x 10, 3 sets

Reverse Pec Dec

85 x 8, 3 sets

3 sets windsheild wipers

3 sets modified DB shoulder raises

awesome session, though showing off with the windsheild wipers inflamed my bicepital tendonitis

arms tomorrow

4 x 7 next week
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 08, 2013, 04:04:24 PM
Arms

all supersets Bi's/Tri's

BH Curls

20's, 25's, 30's, 35's x 8

CGBP

95, 135, 155, 175, 185 x 8

EZ Bar Curls

75 x 8
85 x 6
85 x 6

Tricep Cable extensions

90 x 8
100 x 9
100 x 9

Concentration curls

30, 35, 40 x 8

single arm tricep cable pressdowns

60 x 8, 3 sets

6 sets forearms

Hip PT

tendonitis curls

had to take it easy with the sore elbow
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 10, 2013, 12:00:15 PM
Chest and Back

BB BP

Bar x 8
95 x 8
135 x 6
185 x 3
225 x 3
250 x 7
250 x 7

DB's

100's x 7
105's x 5, rest, then 2 more

Cable Lat Pulls

180 x 7, 2 sets

pullups

+35 lbs, 2 sets of 7

Incline BP

185 x 7 PB
190 x 6 PB

Incline DB's

85's x 2  :o
80's x 5
75's x 7

Cable Rows

180, 4 x 7

DB Pullovers

85 x 8, 3 sets

great session
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on June 10, 2013, 04:05:32 PM
Strong mofo ^^^^^^^
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 13, 2013, 10:58:09 AM
Strong mofo ^^^^^^^

Thanks Man, was not as sore as expected  ???

hour of cardio PT, tuesday
yesterday - completely off, family and work

Legs

5:30 am

Squats

bar x 8
95 x 8
135 x 8
185 x 6
225 x 6

OHS

95 x 6
115 x 5 <-hip was hurting, bailed

Lunges

65 x 6, 3 sets <- going to do these more as they don't hurt my hip and chiro said they would heal it

6 giant sets, did not log

leg ext machine, leg curl machine, calves

1/2 hour cardio later

disapointing session is better than no session I guess

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 14, 2013, 03:58:51 PM
Shoulders

BHN Press

Bar x 8, 2 sets
95 x 7
130 x 7
130 x 6
125 x 7
125 x 7

Rev incline Flyes

30's x fail, 4 sets

Military Rows

75 x 10
95 x 7, 3 sets

Basement session, time for beer now
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 16, 2013, 03:56:50 PM
yesterday

about 14 sets each, biceps SS triceps, 6 sets forearms

today

20 minutes mixed cardio, was a real chore, so I bailed early

tomorrow

chest/back 4 x 7
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 17, 2013, 01:51:55 PM
Chest/Back 4 x 7

BB BP

bar x 8
95 x 8
135 x 8
185 x 4

250 x 7, 2 sets
245 x 7
245 x 4
225 x 3

Lat pulls

170 x 7, 3 sets
170 x 4
150 x 3

Incline BB BP
190 x 7
185 x 7, 2 sets
185 x 4,
135 x fail with rest/pause until my pecs cried

Tbar Row

135 x 6
225 x 5
205 x 5
180 x 7

DB Pullovers

90 x 6, 3 sets

fun session



Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 20, 2013, 12:53:30 PM
^^ That WO did some damage, going to deload early next week and heal, also huge project at work

Yesterday: Off, sick
Tuesday: 1 hour cardio, HIP PT

Legs

squats

bar x 8
135 x 8
185 x 8
225 x 6

all for 2 sets, changed to a narrower stance

Lunges

85 x 6, 3 sets

leg extensions

105 x 8, 3 sets

6 sets of calves

Hip PT




Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on June 24, 2013, 08:07:41 PM
shoulders Friday, I pressed the 75's!

Arms Sunday

Delaoding this week as I have a big conference, will not be logging. Benched 300 today in a gym full of skinny kids with ILS, felt good.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on July 01, 2013, 02:50:37 PM
Chest/Back 5 x 5

BB BP

bar x 8
95 x 8
135 x 6
185 x 6

265 x 5
255 x 5
250 x 5
245 x 5
245 x 4.8

Lat Pulls
pin at
13, 14, 15, 16, 17 x 5


incline BP

175 5 x 5

cable rows

170 5 x 5

DB Pullovers

80 3 x 8

Incline Flyes

30's 3 x 8

Good session, strength is a little off
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Getsum on July 01, 2013, 03:24:44 PM

Good session, strength is a little off


Good session and strong benching still man.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on July 02, 2013, 06:20:38 PM
Thanks Brah, good and sore today

1 hour mixed cardio in 2 sessions today
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on July 03, 2013, 05:08:52 PM
Legs

Squats

95, 135, 185, 225, 185, 135, 95 x 8

3 sets legs ext

3 legs leg curls

6 calves

hip PT
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on July 08, 2013, 09:12:19 PM
Shoulders & Arms Saturday, did not log

Chest and Back

Incline DB Press

65's x 8
75's x 8
85's x 5
90's x 5
95's x 5 PR
100's x 6 PR

Machine Rows

Stack (250) 5 x 5

BB BP

245, 5 x 5

Cable lat pulls

15 setting, 5 x 5

straight arm pressdowns, 50 x 8, 3 sets

awesome session


Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on July 12, 2013, 07:15:39 PM
Legs

squats

bar x 8
95 x 8
135 x 8
185 x 6
275 x 1
285 x 0

front squats

135 x 4

squats

135 x 10, 2 sets

a bunch of work on the hip abductor machines

Shoulders

BHN press

125, 5 x 5

Reverse incline flies

3 sets:

30's x 10
15's x 10

DB shoulder press

75's, 5 x 5 PB

Yates 1 arm cable rows

14 x 18, 3 sets

shoulder press machine

120, 130, 140, 150, 160 x 5

will decide Monday if I'm doing the PL comp with Flex and DerAlta, if so things are going to look a whole lot different for a month

arms tomorrow



Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: ljimd on July 12, 2013, 07:24:57 PM
Legs

squats

bar x 8
95 x 8
135 x 8
185 x 6
275 x 1
285 x 0

front squats

135 x 4

squats

135 x 10, 2 sets

a bunch of work on the hip abductor machines

Shoulders

BHN press

125, 5 x 5

Reverse incline flies

3 sets:

30's x 10
15's x 10

DB shoulder press

75's, 5 x 5 PB

Yates 1 arm cable rows

14 x 18, 3 sets

shoulder press machine

120, 130, 140, 150, 160 x 5

will decide Monday if I'm doing the PL comp with Flex and DerAlta, if so things are going to look a whole lot different for a month

arms tomorrow

You should do the comp. Forget the numbers. Stoke the fire. Plus you'll probably have a blast.
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on July 15, 2013, 01:05:06 PM
arm day saturday 12 sets bi's & tri's supersetted
Chest & Back

BB BP

bar x 8
95 x 8
135 x 8
185 x 6
225 x 1
275 x 1
310 x 1 PB
315 x 0

245 x 7, 3 sets
245 x 6

Lat Cable Pulls

16 setting, 4 x 7

Incline BP

135 x 5
175 x 7, 2 sets
165 x 7, 2 sets

Cable Rows

160, 4 x 7

DB Pullovers 80 x 8, 3 sets

hot as hell in there today, was soaking wet
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: FLEX on July 15, 2013, 01:19:34 PM
310?


Fuark......
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on July 17, 2013, 02:35:35 PM
Deadlift Day

Deadlifts ::)

138 x 8
185 x 6
225 x 1
275 x 1
315 x 1
365 x 1
405 x .6 (grip failed)

Rack deads with shrug

225 x 6, 6 sets

Back Extensions

+35 6 sets of 8

calves 6 sets

forearms 4 sets

Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Nuh on July 18, 2013, 01:21:58 PM
 :o

In on 51rd page
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on July 18, 2013, 02:22:20 PM
:o

In on 51rd page

just in time for my Sheinko Template :)
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Bando on July 19, 2013, 06:02:25 PM
legs

squats

bar x 8
95 x 8
135 x 8

belted

185 x 1
225 x 1
275 x 1
285 x 1
295 x 0
295 x 1
300 x 0
300 x 0
300 x 0 <-denied Son ;D
295 x 1

3 sets each heavy machine leg press, leg curls, leg extensions

may do arms tomorrow or not
Title: Re: Bando's Journal - I shall call him - "Mini ID"
Post by: Nuh on July 19, 2013, 06:13:00 PM
Damn... 3 tries and you couldn't even eek one out?? Son I am disappointed. LOL! I kid...I kid!
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on July 22, 2013, 01:40:38 PM
Squat
55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2
Bench
55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1
Flies
5x10
Good mornings
5x5

BB BP

Bar x 8
135 x 6
175 x 2
175 x 2
200 x 2
200 x 2
220 x 2
220 x 2
250 x 3 sets of 3
265 x 1

meh, will log next one, out of time


Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on July 24, 2013, 08:42:05 PM
Sheiko Template day II

Deadlift to knees

225, 2 sets of 2
265 x 1
285, 3 sets of 1
300, 3 sets of 2

BB BP

170, 3 sets of 3
200, 2 sets of 1
215, 2 sets of 1
230, 3 sets of 1
250, 2 sets of 2

all sets done with pause on chest and full lockout/pause

DB Pullovers

70, 5 sets of 10

Rack Deads

245, 3 sets of 2
315, 2 sets of 1
325, 2 sets of 4

Lunges

95, 5 sets of 5

1 hour 25 minutes for what seemed to be little actual work, hope this pans out


Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on July 26, 2013, 05:05:29 PM
Did not have my template in my gym bag so I winged it today :o

good girls/bad girls

5 SS Sets

BB BP

Bar x 8
95 x 8
135 x 6

all with pause and lockout hold:

185 x 4
225 x 2
275 x 1
300 x 1

squats

Bar x 8
95 x 8
135 x 6

all ATG with pause at the bottom:

225 x 2
275 x 1
295 x 1

Pec Dec

70, 5 sets of 10

back hypers with a 35

5 sets of 10
Title: Sheiko Training Week II
Post by: Bando on July 30, 2013, 10:19:39 AM
Felt like chit going in, arm hurt coming out, feel fine now.


Squats

3 x 165
2 x 190
2 x 205
2 x 235
2 x 235

Bench

2 x 170
2 x 170
2 x 200
2 x 200
3 x 250, 4 sets

Flyes

5 x 10 @ 30's

Reverse Hypers

5 x 5 holding a 45

going to the gym for some good girls/bad girls and get a little arm and shoulder pump, feeling pretty small and my ego needs a boost




Title: Re: Sheiko Training Week II
Post by: FLEX on July 30, 2013, 11:06:07 AM
my ego needs a boost

Time for another callout thread on bb.com


 ;D
Title: Re: Sheiko Training Week II
Post by: Bando on July 30, 2013, 11:14:09 AM
my ego needs a boost

Time for another callout thread on bb.com


 ;D

drama only fuels my fire for so long.... ;)
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: FLEX on July 30, 2013, 11:21:33 AM
lmao
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on July 30, 2013, 06:14:53 PM
Cheater day ;D

BHN Press

bar x 6
65 x 6
85 x 6
95 x 6
115 x 6
135 x 5

Preacher curls

75 x 8, 2 sets
85 x 8, 2 sets <-OK Bicep tendon screaming

Tricep extensions

60, 65, 70, 75 x 8

wrist curls in the rack

2.3 sets - fail. Does no work. Left the weights for the fat chick to take care of

When I was coming in she made a point of loudly saying to a guy:

"I can throw you out for causing a dangerous situation in the gym"  :o >:(

got a nice little pump, so not even mad
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on July 31, 2013, 02:13:29 PM
Sheiko Training 10 days out

BB BP

Bar x 8
135 x 6

170 x 3
170 x 3
200 x 2
215 x 2
250 x 2
250 x 2

^^all with done with commands

Deads

135 x 6

200 x 2
200 x 2
265 x 1
285 x 1
325 x 2
325 x 2

5 x 10 pec deck

5 x 5 lunges

felt pretty good today, arms are killing me though


Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: ljimd on July 31, 2013, 05:42:54 PM
Just wanted to pop in and wish you luck on the meet.

Should be a great time. Wish I could meet you guys there.
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on August 02, 2013, 05:42:00 PM
Just wanted to pop in and wish you luck on the meet.

Should be a great time. Wish I could meet you guys there.

Thanks Man, it will be cool to actually lift with these guys.

Sheiko Training - 1 week out

Squats

bar x 8
95 x 8

165 x 2
165 x 2
165 x 2
190 x 2
235 x 2
235 x 2

Bench

170 x 3
200 x 1
215 x 2

Back hypers

+45, 5 x 5

Flyes, 25's, 5 x 10

lifted in my singlet today and liked it

Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: MrLando on August 02, 2013, 11:22:08 PM
Oh hai there.
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on August 02, 2013, 11:24:26 PM
Oh hai there.

Oh Hai Brah.

Welcome
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: MrLando on August 02, 2013, 11:26:38 PM
Oh Hai Brah.

Welcome

Thanks. Will give a good read tomorrow.
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on August 02, 2013, 11:37:36 PM
Oh Hai Brah.

Welcome

Thanks. Will give a good read tomorrow.

good deal.

Read back to when I first repped 225 x 5 and said "how is that even possible??"

Then read 225 x 10 as a warmup for a 1rm attempt
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on August 06, 2013, 05:27:58 AM
5 Days Out

Deads

200 x 3
240 x 3
240 x 3
280 x 3
280 x 3

Bench

155 x 3
185 x 3
185 x 3
215 x 2
215 x 2
255 x 2

Off to do fasted cardio and check my weight, would be nice to be under 170
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on August 06, 2013, 01:39:05 PM
weighed 171  :(

1/2 hour fasted cardio, 1/2 hour lunch PT, cardio, stretching. Body feels good, no tendon or soreness issues :)
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Nuh on August 06, 2013, 01:41:55 PM
weighed 171  :(

1/2 hour fasted cardio, 1/2 hour lunch PT, cardio, stretching. Body feels good, no tendon or soreness issues :)

You know that damned scale is not your friend sometimes  :S

You getting excited? Nervous?
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on August 06, 2013, 02:06:08 PM
weighed 171  :(

1/2 hour fasted cardio, 1/2 hour lunch PT, cardio, stretching. Body feels good, no tendon or soreness issues :)

You know that damned scale is not your friend sometimes  :S

You getting excited? Nervous?

Excited to see my friends :)

Nervous about seeing them in spandex  :o

Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Nuh on August 06, 2013, 02:16:14 PM
Quote
author=Bando link=topic=75.msg27731#msg27731 date=1375812368]

Excited to see my friends :)

Nervous about seeing them in spandex  :o

I can't wait to see pics of all of you in spandex!!! Dis gonna be good!

Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on August 07, 2013, 05:50:27 PM
Sheiko - Final Day - 3 days out

Squats

bar x 6
95 x 6

150 x 3
180 x 3
180 x 3
210 x 3
210 x 3

bench

155 x 3
185 x 3
185 x 3
215 x 2
215 x 2

and

here

we

go
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: deerslayer on August 08, 2013, 06:58:35 AM
Get some B!!!
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: MrLando on August 09, 2013, 02:02:33 PM
Good luck in the comp Bando. Looking forward to big results.
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: ljimd on August 11, 2013, 12:22:00 PM
Congrats on the meet B. Great job.
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Bando on August 11, 2013, 04:48:46 PM
Thanks guys.

I'm going to give the Sheiko a thumbs up. I actually added strength on squats. DerAlta said I looked like a seasoned competitor at the comp. Well, when you're doing these lifts 3 times a week, guess what? You walk  onto the platform with a lot of confidence.
Title: Re: Sheiko Training for Comp with Bando - Aint gonna be no Arm Day!
Post by: Lola on August 12, 2013, 10:03:59 AM
Congrats on the comp - you looked great!
Title: 3 x 10
Post by: Bando on August 13, 2013, 03:33:26 PM
Congrats on the comp - you looked great!

Thank you!

Wow what a humbling experience, PL training made me stronger then ever with 1RM's but wrecked my strength with progressive overload. Looking forward to the sore feels tomorrow.

3 x 10, Day 1, Week 1

BB BP

bar x 8
95 x 8
135 x 6
185 x 8

3 x 10's  ::)

245 x 8
235 x 8
225 x 9

Weighted pullups (dropping these, all shoulder no lats)

+25 x sloppy 8
+20 x sloppy 8
+15 x sloppy 9

Incline BB Press

155 x 8
145 x 8
135 x 10

Cable Rows

150, 3 x 8

DB Pullovers

70 x 8, 3 sets

Legs tomorrow or Thurs.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: FLEX on August 13, 2013, 04:10:19 PM
First day back after the comp?  How'd you feel?  Wrecked or what?
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: drudixon on August 13, 2013, 04:10:53 PM
What scheme are you following now?
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 13, 2013, 04:30:16 PM
What scheme are you following now?

ID's program, essentially 2 weeks 3 x 10, 2 weeks 4 x 7, 2 weeks 5 x 5, 1 week deload

First day back after the comp?  How'd you feel?  Wrecked or what?

The more I was sitting around, the worse I felt. Felt pretty weak. The pump was worth it though, haven't had a decent pump in a month.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Marius on August 14, 2013, 11:47:41 AM
Cool program. The variation without broscience muscle cofustication should work really well for anyone.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 14, 2013, 03:10:37 PM
1/2 hour cardio, stretching, abs and hip work.

Sore as a newb, feels good
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 15, 2013, 04:26:24 PM
Legs

Squats

Bar x 8
95  x 8
135 x 6

185, 3 x 10

Leg Press

180 x 8
270, 3 x 10

Leg extensions

90, 3 x 10

Single Leg Curls

25, 3 x 10

Calves

6 sets

May not seem like much but my legs are ROASTED
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: FLEX on August 15, 2013, 08:09:52 PM
You're a trooper.

Still haven't hit the gym yet.

Feeling fat as fuck, maybe Saturday....
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 15, 2013, 09:39:57 PM
I was telling a guy in our club about the PL tourney and said "If I do the one in October I'll start training 2 months ahead." Then I realized that it is already 2 months ahead  :o

Gonna skip that one.

April will be soon enough to do another one methinks.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: FLEX on August 15, 2013, 10:52:52 PM
April will be soon enough to do another one methinks.

Agreed...
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Marius on August 16, 2013, 09:34:05 AM
Bando, I felt like I was falling apart not taking a week off after a throwing comp. I can't imagine lifting the week after a lifting meet.

Nice work.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 16, 2013, 10:21:28 AM
Bando, I felt like I was falling apart not taking a week off after a throwing comp. I can't imagine lifting the week after a lifting meet.

Nice work.

I love the steel. Well ...addicted is probably a better term.

I am laughably sore today. Going to the gym this afternoon for some light machine work to get my blood flowing into my shoulders, lats, traps and glutes. Hoping for a shoulder/arm super session tomorrow. On a positive note, I was worried about my bicep tendons from the Deads this weekend but they are healing up just fine :)
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 17, 2013, 01:23:26 PM
shoulders

seated OHP

warmup

115, 3 x 10

reverse incline flys

25's x 10, SS 15's x 10

Rack Deads with shrug

225, 3 x 10

machine shoulder press

130, 3 x 10

yates 1 arm cable rows

110, 3 x 10

was gonna do arms also but was outta gas

arms tomorrow

*edit to add the shrugs



Title: Re: Bando's Log - I shall call him Mini-ID
Post by: doughnutgut on August 17, 2013, 05:35:48 PM
Good reading Bando.

In for subs to see how winners workout !!
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on August 18, 2013, 08:09:37 AM
Strong OHP.

(I'm not sure I could take a week of either - gotta get those endorphins)
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Little Tim on August 18, 2013, 09:03:16 AM

(I gotta get those endorphins)

It doesn't effect me negatively to take a week off when higher priorities dictate, but my everyday life is just so much better when I am training. It's like I can see clearer, think faster, and feel more confident throughout the day when I devote an hour to the iron in the morning.

It may be the strongest medicine and/or therapy known to man, but rarely prescribed.

Endorphins rock!
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 18, 2013, 09:58:46 AM
my everyday life is just so much better when I am training. It's like I can see clearer, think faster, and feel more confident throughout the day when I devote an hour to the iron in the morning.

It may be the strongest medicine and/or therapy known to man, but rarely prescribed.

Endorphins rock!

ďLack of activity destroys
the good condition of every human being,
while movement and methodical
physical exercise save it and preserve it.Ē
~ Plato
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: FLEX on August 18, 2013, 12:50:14 PM
what is this 3 x 10 shit?


 :D
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 20, 2013, 04:08:25 PM
what is this 3 x 10 shit?


 :D

part of my program, scroll up - it's there.

Chest and Back

BB BP

BB x 8
BB x 8
96 x 6
135 x 6
185 x 5

235 x 10
230 x 10
230 x 5, dafuq is that shoulder pain?
225 x 0, more pain >:(

Bailed

so...

Arms ;D

EZ Bar curls

85 x 8, 3 sets

Skulls

95 x 8, 3 sets

Preachers

75 x 8, 3 sets

Decline hammer DB Skulls

35 x 10, 3 sets

Hammer DB Preacher skulls

27.5 x 10, 2 sets

DB extensions

65 x 8, 2 sets

BW Incline CG pushups

25, 20, 15

Nice pump, arms have clearly lost size/srength though, going to move them up in order of priorites, maybe evenegive them the coveted Monday spot for a few weeks :o
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on August 20, 2013, 05:37:33 PM
Sorry about the pain :(
So monday is coveted? (hmm, I take mondays off :P )
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 23, 2013, 06:02:22 PM
Sorry about the pain :(

Had to take a few days off for work anyway. Had also run out of joint supps, just picked those up and will double up for a bit.

Legs

Squats

bar x 8
Bar x 8
95 x 8


185, 3 x 10

Leg Press machine

175, 3 x 10

Leg Extensions

110, 3 x 10

Leg Curls

110, 3 x 10

Calves

6 sets

Shoulders tomorrow

Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on August 24, 2013, 09:13:40 PM
What do you take for your joints?
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 24, 2013, 09:25:49 PM
What do you take for your joints?

Glucosamine/Chondroitin/MSM
Shoulders

Seated OHP

warmups then

115, 3 sets x 10

Reverse incline flyes

30's ss 15's, 3 sets of ten each

DB Press

55's, 3 x 10

and out. Had to bring Fam to state fair, did a total of 44 pullups to win 2 t-shirts
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 26, 2013, 04:40:45 PM
4x7 Day one

DB BP, (easier on my shoulders)

warmup

105's, 4 x 7

Weighted pullups

+30, 4 x 7

Incline Barbell Press

warmup

185 x 7
185 x 6
175 x 6
165 x 6 these were a real chore today

Cable Rows

150, 4 x 7

DB Pullovers

80, 3 sets of 8

I'm back.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on August 26, 2013, 04:57:38 PM
Welcome back!

What do you take for your joints?

Glucosamine/Chondroitin/MSM


Thanks!
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 28, 2013, 02:24:50 PM
1/2 hour cardio/stretching/hip abuctors yesterday

Legs

Squats

warmup
then
205, 4 x 7 weight felt heavy today

leg press

warmup
then
360, 4 x 7

Leg Ext

90, 4 x 7

Single Leg curl

25, 4 x 7

Calves, 7 sets

Legs are ROASTED

Off completely tomorrow














Title: Re: Bando's Log - I shall call him Mini-ID
Post by: jediokie on August 28, 2013, 02:35:41 PM
A lot of work was done there, great job.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: ljimd on August 29, 2013, 08:14:42 AM
Enjoy your day off.

Like the new avi - noice.  V-taper getting better and better.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on August 29, 2013, 11:12:11 AM
Good work! Great back shot :)
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 29, 2013, 07:51:15 PM
Good work! Great back shot :)

Enjoy your day off.

Like the new avi - noice.  V-taper getting better and better.

A lot of work was done there, great job.

Thanks folks.

Legs not bad at all today  :S

Could be they soreness will set in tomorrow, (true meaning of DOMS)
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on August 30, 2013, 03:05:14 PM
as promised, Arms are going to be a priority until they get back to where they were, hit them today and again Monday

Arms

all supersets

Skullz

55 x 10
75 x 10
95 x 7
105 x 7
110 x 7
120 x 7

EZ bar curls

55x 8
75 x 8
95 x 7
100 x 7
105 x 7
105 x 7

CGBP

135 x 10
175, 4 sets of 7

BH Curls

35's, 4 sets of 7

Preachers

75, 4 x 7

DB extensions

70, 4 sets of 7

4 sets of 75 lb wrist curls



Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 01, 2013, 10:13:58 PM
Woke up terribly hungover after drinking with my neighbor until 3 am :o

Went to the gym anyway because I am Bando 8)

Shoulders
Seated OHPwarmup, then:120, 4 x 7, I think I can do heavier, was pretty groggyReverse Incline flyes25's x fail SS 20's x fail, 4 setsShoulder machine presses130 x 7150, 3 x 7, PRYates modified 1 arm cable rows110, 4 x 7worked out in a tank, was absolutely jacked at the end of the sessionPT was there doing his personal workout, what a freaking joke, skinny guy with a little pot belly getting $25 an hour for "training" all these Mom's in town ::) 
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: jediokie on September 03, 2013, 09:14:19 AM
Kinda makes you want to take the joke certification test and make 40-50 an hour to train soccer moms too

Good work sir, I bet those shoulders feel wrecked.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on September 03, 2013, 11:04:33 AM
Good for you for being Bando, lol.
Those trainers irritate me. My gym is full of them & they stare. I hate that.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 04, 2013, 06:56:53 AM
Thanks folks 8)

Arms

6 sets heavy arms SS 6 sets heavy Tris
6 sets light arms SS 6 sets lite tris

did all 4 x 7

6 sets forearms

crowded 6 pm session, forearms are looking great, no tendonosis ay all  :)




Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 05, 2013, 01:37:41 PM
Chest and Back

BB BP

warmup sets

235, 4 sets of 7

Pullups

+27.5, 7, +25, 3 sets of 7

Incline BP (bothered my shoulder, so abandoned 4 x 7)

135 x 12, 2 sets
135 x 9, 2 sets

Cable Rows

150, 4 x 7

DB Pullovers

80 x 7, 3 sets

Yates 1 arm cable rows

100 x 7, 3 sets

incline flyes

25's x 0

25's x no thanks Jeff (shoulder)

Nothing special today

I think I will turn one of my morning cardio sessions into a rehab session though, hip, shoulder and tendonitis PT


Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 07, 2013, 01:47:16 PM
Legs

4 x 7

squats

warmups

225 x 5 :o
205 x 7. 3 sets

Leg Press Machine

190 x 4x 7

lege extension machine

110 x fail, 3 sets

leg curl machine

110 x fail, 3 sets

6 sets calves

weak today, couldn't get into it, every rep was a chore
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on September 07, 2013, 03:21:30 PM
Strong bench! Sorry you weren't feelin' it today.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 07, 2013, 05:18:24 PM
Strong bench! Sorry you weren't feelin' it today.

thanks Lola.

One thing I neglected to mention is my lower legs were veiny as hell, even the front of my calves, never seen that before :S
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: ljimd on September 09, 2013, 01:15:53 PM
Strong bench! Sorry you weren't feelin' it today.

thanks Lola.

One thing I neglected to mention is my lower legs were veiny as hell, even the front of my calves, never seen that before :S

Veinage in the legs - bf is goin' down............
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 09, 2013, 04:38:06 PM
Strong bench! Sorry you weren't feelin' it today.

thanks Lola.

One thing I neglected to mention is my lower legs were veiny as hell, even the front of my calves, never seen that before :S

Veinage in the legs - bf is goin' down............

Or maybe I'm just getting old. Weighed 169 dressed and hydrated today :S

Shoulders

DB Press

70's x 7
65's x 7, 3 sets

Reverse incline Flyes

30's x 7 SS 20's x fail, 3 sets

BHN Press

95 x 7
115 x 7
135 x 5
125 x 6

Rack dead shrugs

205 x 7, 4 sets

bang bangs

15 x fail, 3 sets
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: jediokie on September 09, 2013, 09:26:59 PM
"bang bangs"?

Do you like the BHN Press versus the strict Military?
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on September 10, 2013, 10:23:31 AM
Veinage is cool!!! (well vascularity, as opposed to like varicose, lol)

What's a bang bang?
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 11, 2013, 07:08:18 PM
Veinage is cool!!! (well vascularity, as opposed to like varicose, lol)

What's a bang bang?

hard to describe, it's a shoulder builder some guy posted on BB.com, I'll have to make a vid of them.

"bang bangs"?

Do you like the BHN Press versus the strict Military?

I like them both and mix them up.

Yesterday: 1/2 hour PT stuff

Arms

5 x 5 week, all supersets

EZ bar curls

95, 5 x 5

Skullz

95 x 5
100, 4 x 5

BH Curls

32.5's, 5 sets till fail

CGBP

185 x 5
195 x 5, 2 sets
200 x 5 PB
200 x 4

Peacher Hammer curls

30, 3 x 8

DB extensions

70 x fail 3 sets

6 sets forearms

good pump, sweating like a mofo, need to add a little weight, feeling scrawny

Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on September 11, 2013, 08:59:24 PM
Shoulder builder - I'm all ears!
Nice PB :)
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 13, 2013, 12:47:27 PM
1/2 hour AM fasted cardio (getting pudgy)

Chest/Back

DB BP

35's x 8, 2 sets
70's x 6
90's x 6

110's, 5 x 5

Lat pulls

150, 5 x 5

Incline BP

bar x 8
135 x 6

185, 5 x 5

Underhand straight bar cable rows

140, 5 x 5

DB Pullovers

8 x 8, 3 sets

Modified Yates 1 arm cable rows

100 x 8, 3 sets

Great session, well rested, worked out at 9:30 am

the 110's were so light that I slowed them down and concentrated on form 8)


Title: Re: Bando's Log - I shall call him Mini-ID
Post by: deerslayer on September 13, 2013, 03:10:43 PM
Good work on those 110's
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Nuh on September 13, 2013, 05:07:05 PM

the 110's were so light that I slowed them down and concentrated on form 8)

Show off! :P
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on September 13, 2013, 08:15:14 PM
Wow, volume! Can we call you energizer bunny?
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 16, 2013, 01:57:00 PM
Thanks Folks. was sore as a newb after dancing with those 110's :o

Legs

Leg Press
90 x 8
180 x 8
270 x 6
360 x 6
450 x 6
500 x 3

Squats

bar x 8
135 x 6
225 x 6 something felt wrong, bailed

Leg Ext

100, 3 x 10

1 leg curl

25, 3 x 10

6 sets of calves

meh. 1st and last time I work legs on a monday

Title: Re: Bando's Log - I shall call him Mini-ID
Post by: ljimd on September 16, 2013, 03:46:37 PM
meh. 1st and last time I work legs on a monday

I hear ya. Squats on Monday ain't my fav either. Don't know why I keep doing it.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on September 16, 2013, 07:18:38 PM
meh. 1st and last time I work legs on a monday

I hear ya. Squats on Monday ain't my fav either. Don't know why I keep doing it.

Why? What's different about monday?
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 17, 2013, 02:19:16 PM
meh. 1st and last time I work legs on a monday

I hear ya. Squats on Monday ain't my fav either. Don't know why I keep doing it.

Why? What's different about monday?

Monday's suck.

Damnit still no vid of bang bangs and it's shoulder day, anyway..

5 x 5

Shoulders

OHP

bar x 8, x 2
95 x 5

135 x 5 <-whole gym watched this one 8)
135 x 5
135 x 5
135 x 4
125 x 5

rev db flyes

30's fail ss 22.5's x fail, 3 sets

DB Press

70, 4 sets of 5, last set of 4

DB shrugs

75's x 8, 3 sets

short and sweet

Title: Re: Bando's Log - I shall call him Mini-ID
Post by: ljimd on September 17, 2013, 04:25:11 PM




OHP

bar x 8, x 2
95 x 5

135 x 5 <-whole gym watched this one 8)
135 x 5
135 x 5
135 x 4
125 x 5

Nice.  I love me some OHP's.

Funny though. You never see anybody doing them. Even in the journals you rarely
read of anyone doing them .  Great exercise. I attribute most of my delt
development to OHP's.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: jrob69 on September 17, 2013, 07:13:43 PM
Is this ohp?
[youtube]Mark Rippetoe: Weighted Press 1 (http://www.youtube.com/watch?v=SAXPJ3PfdyY#)[/youtube]
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 17, 2013, 07:18:32 PM
yep, Rip just calls it a press.


Nice.  I love me some OHP's.

Funny though. You never see anybody doing them. Even in the journals you rarely
read of anyone doing them .  Great exercise. I attribute most of my delt
development to OHP's.

I have only been doing them for a year, I find they also make my lats sore
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 18, 2013, 08:40:54 AM
Have not been doing direct trap work for quite awhile. Added it back last week and this week, traps nice and sore  :)
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: doughnutgut on September 18, 2013, 09:43:15 AM
Lurked for a while now in here and kept my keyboard shut.

Enjoying the journal Bando. Great things happening in here.

I am still holding you to that bench assistance BTW if it is still available. Just awaiting the first stall then I will call on you.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 19, 2013, 01:07:10 PM
welcome DNG

Arms

all SS

6 sets preacher ez bars
6 sets DB extensions
4 sets BH curls
4 sets tricep rope thingies
3 sets preacher hammers
3 sets decline DB skulls

9 sets of forearms

nice pump today


Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 20, 2013, 09:40:36 PM
Had the opportunity to lift with a wealthy person with connections that could do great things for our lifting club. He did not show >:( so I lifted with another guy from the club. His "program" was basically very little rest between sets, so I tried to keep up with that pace with my last week of 5 x 5.

BB BP

bar x 8
95 x 7
135 x 8
185 x 6
225 x 5

working sets

275 x 3  >:(
250 x 5, 4 sets
240 x 5

Cable chest press

40 setting, 4 sets of 8 (his lift, I only felt it in my shoulders)

DB BP

80's x 5

100's x 5, 3 sets
95's x 5, 2 sets

meh. I need to rest between sets, I'll be sore tomorrow for sure. A good back session should fix that.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: FLEX on September 20, 2013, 10:25:11 PM
I hate doing trap work.

If your gym has a standing calf machine do your traps on that.

I guarantee you will feel it.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Lola on September 21, 2013, 05:36:30 PM
Take your rest - I don't see the point of not. Boo to the no-show! booooo
I've never done trap work - then again - I'm a girl ;)
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 24, 2013, 04:08:07 PM
Boy this journal was getting dusty

did some ab and rehab work saturday

Back

pullups

BW x 7

+30 lbs, 5 x 5

Reverse pec deck

70 x 5

55 x 8, 4 sets (machine is a POS)

Cable rows

150 x 5

170, x 5, 4 sets

Reverse flyes

30's x fail SS 20's x fail, 5 sets

Yates 1 arm cable rows

100 x 10, 4 sets

Benchpress

225 x 10  ::)

I was spotting a guy I know and he was talking about how to get his elbows in, so I demonstrated with the 225 he was benching  ;D 8)




Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 25, 2013, 07:40:38 PM
LEGS

squats

bar x 8
95 x 8
135 x 8
185 x 8
225 x 6
225, 4 sets of 5

1/2 hour oly lifting lesson with the lifting club (http://forum.motorionline.com/public/style_emoticons/default/pippa3.gif)

Leg ext 95 x fail 6 sets
single Leg curls 20 x fail 6 sets
calves, 6 sets

(http://forum.motorionline.com/public/style_emoticons/default/pippa3.gif)
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 26, 2013, 03:33:51 PM


did some ab and rehab work saturday



did this again today, really helps with soreness and pain, goes like this, all mixed up

abs 5 sets crunch machine
abs 5 sets oblique machine
RC shoulder saver work 6 sets
good girl/bad girls 8 sets
tendonitis curls, 2 complete cycles
stretch, 5 minutes
 
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 27, 2013, 02:38:03 PM
1/2 hour am fasted cardio

Shoulders

BHN Press

bar x 8 ow
bar x 8 ow
95 x 1 ow

OHP

95 x 5

135 x 5, 5 sets

DB Shrugs

75's x 8, 3 sets

Reverse flyes

30's x fail ss 20's x fail, 3 sets

Seated DB Press

70's x 0 :o
70's x 9 >:(

65's x 5, 5, 7, 5, 5

Bang Bangs

17.5's x fail 3 sets

Not sure where the loss of strength came from? Not enough beer in my diet? AM cardio?

Arms tomorrow
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: ljimd on September 27, 2013, 03:05:43 PM
You doing bodyparts 1x week?
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 27, 2013, 03:13:33 PM
You doing bodyparts 1x week?

pretty much, but back and chest share a day, schedule just got messed up this week
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: ljimd on September 27, 2013, 03:35:59 PM
You doing bodyparts 1x week?

pretty much, but back and chest share a day, schedule just got messed up this week

Been doing 2x week, but feel I might not be recovering enough. All the research
say 2x superior, but I have to wonder. I used to do 1x with ok results. IDK.
Just curious.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 27, 2013, 03:56:38 PM
You doing bodyparts 1x week?

pretty much, but back and chest share a day, schedule just got messed up this week

Been doing 2x week, but feel I might not be recovering enough. All the research
say 2x superior, but I have to wonder. I used to do 1x with ok results. IDK.
Just curious.

progress pic coming tomorrow.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 28, 2013, 12:34:44 PM
Arms. Did not log.

Happy Saturday Peeps.

(http://i.imgur.com/S8dEo4sl.jpg)
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 30, 2013, 02:35:49 PM
3 x 10

Chest/Back

BB BP

bar x 8
95 x 8
135 x 8
185 x 6

235 x 9
235 x 8
225 x 3, x 2 and got trapped  >:(
185 x 5

Lat pulls

14 x 10, 3 sets

Incline DB Press

85's x 3 >:(
75's x 8
75's x 6

Cable rows

14 x 10
15 x 10, 2 sets

DB Pullovers SS yates rows

85 x 8, 100 x 8, 3 sets

Worst workout in a long time, strength down across the board.

Got trapped under 225 with no spotter, a 1st for me. Asked one guy for help: "Dude I can't lift that"  ::) Thankfully another guy came over and helped out.



Title: Re: Bando's Log - I shall call him Mini-ID
Post by: FLEX on September 30, 2013, 03:00:05 PM
Wtf happened?


And WTF at dude not helping you out.... :o
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on September 30, 2013, 03:05:20 PM
Wtf happened?


And WTF at dude not helping you out.... :o

think I'm getting sick, kept gagging and retching doing the DB pullovers
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 02, 2013, 01:58:21 PM
Legs

Squats

Bar x 8
95 x 8
135 x 8
185 x 3

225, 5 x 5, all atg

Abs

10 sets

Calves 6 sets

Leg ext

100 x 6, 3 sets

1 leg curl 45 x 6, 3 sets

Really a nice session, I liked doing the abs in between the leg work and resting them for a bit. I'm thin enough to see abs in the AM so I figure I might as well work them ::)

It was a close call but fucktard of the day award goes to the guy sitting in the leg press playing games on his phone, the whole time I was there,  that did not do 1 set that I saw

runner up was the guy getting dressed in the hallway of the locker room so he could watch his abs in the mirror.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: FLEX on October 02, 2013, 02:42:50 PM
2nd runner up was guy with 300+ bench press squatting 225.   :P
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 03, 2013, 12:24:57 PM
Shoulders

behind the neck press

bar x 8 x 2
85 x 6
115 x 5

135 x 5, 3 sets
135 x 2
125 x 5, 2 sets these were rough today, will try them seated next time.

Revers pec deck

55 x 10, 5 sets

BB Rack dead shrugs

225 x 5 x 5

Arnold presses

60's x 5 x 5

Not a bad day, delts were still sore from Monday's mess of a workout

Today's Fucktard:

Guy was "kipping" on the pullup bar, like he was getting ready to do muscle ups, but he never did one, just kept "kipping"

and "kipping"

and "kipping"

 ::)
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: ljimd on October 04, 2013, 06:07:11 PM
Arms. Did not log.

Happy Saturday Peeps.

([url]http://i.imgur.com/S8dEo4sl.jpg[/url])


Damn, how did I miss this. Full pecs, wide thick lats tapering to a small waist.
Lots of progress from last double bi I saw.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 05, 2013, 05:29:57 PM
Thanks Man 8)

Arms

all supersets

Preacher Curls

75 x 8
75 x 8
85 x 8
85 x 6
90 x 7

DB Extensions

50 x 8
50 x 8
70 x 10
75 x 10

EZ Bar Curls

75 x 8
85 x 7
90 x 7
90 x 7

Skullcrushers

75 x 10
90 x 9
100 x 6
110 x 6

BH Curls, 35's x 8, 3 sets

CGBP

155 x 8
185 x 6
195 x 6

forearms

9 sets

Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 07, 2013, 02:51:47 PM
Chest/Back

3 x 10

DB BP

30's x 8
70's x 8
90's x 6

105's x 10
105's x 9
105's x 5
100's x 5

Lat Pulls

150, 3 x 10

Incline BP

bar x 6
135 x 6
165 x 10
170 x 9
165 x 8

BB BP

135 x 14 (just felt like it)

Cable rows

150 x 3 x 10

Yates cable rows

100, 3 x 8

Cable Press

40 x 8, 3 sets

Weak but got absolutely jacked and enjoyed the session

I realize I have not done a deload week in months - oops :o
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: FLEX on October 07, 2013, 03:05:57 PM
wtf is a deload week?


nice job with the 105s too...
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 07, 2013, 03:13:13 PM
wtf is a deload week?


nice job with the 105s too...

Thanks, it's a week of light work, it's called for in my routine.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: FLEX on October 07, 2013, 04:19:14 PM
lmao @ srs answer to my smartass question.  ;D
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 09, 2013, 07:32:19 PM
Legs

Leg extensions

45 x 8
80 x 8
90 x 8
100 x 8

Single Leg curls

10 x 8
20 x 8
25 x 8
25 x 8

Leg Press

90 x 8
180 x 8
270 x 8
360 x 8
450 x 6
500 x 3
450 x 5
360 x 6
270 x 14

6 sets calves

9 sets abs

didn't feel like squatting today
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 11, 2013, 02:22:00 PM
Shoulders

OHP

warmup sets

115 x 10, 3 sets

Reverse pec dec

55 x 10, 3 sets

Shrugs

75's x 10, 6 sets

DB Press

65's x 10, 7, 6

walked in at 1:30 and they said "we're closing at 2" >:(

Got done what I could


Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 12, 2013, 05:29:38 PM
arms

3 x 10, all supersets

CGBP

warmup then

175 x 10, 3 sets (last set was ROUGH)

BH Curls

30's x 10, 3 sets

Tricep Rope extensions

80 x 10, 3 sets

Chin ups

BW, 3 x 10

Concentration curls  ::)

30 x 10, 3 sets

Skullcrushers

90 x 10, 3 sets

Straight bar curls

95 x 10, 3 sets

tricep machine thingy

80 x 10, 3 sets

9 sets forearms

6 sets abs

swole, veiny, jacked - but looking a little tubby, may start pre cut a month or 2 early
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 14, 2013, 07:30:08 PM
Chest/Back

3 x 10

BB BP

warmup

230 x 10
230 x 8
225 x 7, 5

Lat Pulls

170 x 10, sloppy
160 x 10
160 x 10

Incline DB BP

80's x 10
80's x 10
80's x 6
75's x 5

1 arm rows

80, 3 x 10

DB Pullovers

85 3 x 8

Yates 1 arm cable rows

stack x 10, 3 sets

mediocre session, should be good and sore tomorrow, had a great chest pump
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 16, 2013, 02:42:11 PM
should be good and sore tomorrow

chest/back ROASTED 2 days later :D

Legs

Leg extensions

warmup then

100 x 10, 3 sets

1 Leg curls

warmup then

35 x 10, 3 sets

Leg press

warmup then

360 x 10, 3 sets

started BS'ing with a guy and my legs gotta kind of cold

squats

225 x 5, 3 sets

calves 6 sets

abs get their own day tomorrow.

Today's lesson: Do not stay up until 3:30 am on a worknight  :o
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: jediokie on October 17, 2013, 09:15:56 AM
started BS'ing with a guy and my legs gotta kind of cold
Hate it when that happens, and it usually happens on leg day for some reason.


Today's lesson: Do not stay up until 3:30 am on a worknight  :o
I haven't been able to do that since I was in my late 20's

Great set, lots of volume.
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 17, 2013, 01:41:07 PM
rowing: 15 minutes, abs: 14 sets, legs:sore
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 18, 2013, 02:19:24 PM
Shoulders

3 x 10

DB Presses

30's x 10 x 2
50's x 8
70's x 10
70's x 8.5  >:(
65's x 8

Revers Flyes

30's x 10, 20's x 10, 3 sets

Bang Bangs

15's, 3 sets to failure

Bando's Bang Bangs (http://www.youtube.com/watch?v=mwROdq7a8dU#)

shoulders wrecked :(

shrugs

75's x 10, 6 sets

wanted to get those on camera, but after them my shoulders were too roasted to do more pressing, how I suffer for my art :'(
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 21, 2013, 01:57:04 PM
Deload Week

BB BP

bar x 8
95 x 8
135 x 20

Decline BB BP

bar x 8
95 x 8
135 x 20

Cable rows

100 x 120

1 arm rows

50 x 16

T-Bars

45 x 20

BH curls

25's x 12

CGBP

135 x 20

6 sets of forearms

tendonitis curls

was actually kind of fun, nice pump - it was time  :-\


Title: Re: Bando's Log - I shall call him Mini-ID
Post by: Bando on October 25, 2013, 01:32:39 PM
squats

bar x 8
95 x 8
135 x 10, 3 sets

OHP

Bar x 8
95 x 8, 2 sets

BH curls

27.5 x 8, 2 sets

Decline DB skulls

30's x 8, 2 sets

2 sets abs

2 sets calves

enough of that horseshit /deload

left ankle bothering me all week  :S

starting 1 bodypart per day next week
Title: Re: Bando's Log - I shall call him Mini-ID
Post by: FLEX on October 25, 2013, 01:46:14 PM
deload





















deload
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on October 28, 2013, 02:00:20 PM
Chest

3 X 10

Bar x 8, 2 sets
95 x 6
135 x 6
185 x 6

225 x 10
225 x 8
226 x 8

Decline BP

205 x 10
205 x 10
205 x 8

Incline BP

165 x 6
145 x 10
145 x 8

DB BP

90's x 1 ::)
75's x 6
65's x 7
65's x 4  :o out of gas

DB Pullovers

80 x 6
80 x 8
80 x 8

Tomorrow's forecast: PAIN
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on October 28, 2013, 04:04:16 PM
So, cmon, how is that left ankle?

Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on October 28, 2013, 04:14:15 PM
So, cmon, how is that left ankle?

Feels 80% better so far today :)

My calves were sore walking out of the gym, you know you were pushing hard when your calves get sore from benching :D
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on October 28, 2013, 04:16:11 PM
So, cmon, how is that left ankle?

Feels 80% better so far today :)

My calves were sore walking out of the gym, you know you were pushing hard when your calves get sore from benching :D

Can confirm, am a bench pussy so no leg drive used presently on bench so no calf feels possible.  :-[

One day I will calf feel doh.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on October 29, 2013, 06:46:59 PM
Back

3 x 10

Lat pulls

warmup sets

140, 3 x 10

1 arm rows

80, 3 x 10

BW pullups

3 x 8 (sloppy)

Yates style cable rows

111 x 10, 3 sets

CG lat pulls

110 x 10, 3 sets

Swole as hell - quick simple session that did some SRS damage
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on October 29, 2013, 06:51:10 PM
Gjdm.

How long do your sessions last?
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on October 29, 2013, 06:58:53 PM
Gjdm.

How long do your sessions last?

3 x 10 about 45 minutes, 5 x 5 about an hour, I'm sticking with ID's 3 x 10, 4 x 7, 5 x 5 for 2 weeks each.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on October 29, 2013, 07:09:21 PM
Gjdm.

How long do your sessions last?

3 x 10 about 45 minutes, 5 x 5 about an hour, I'm sticking with ID's 3 x 10, 4 x 7, 5 x 5 for 2 weeks each.

Sounds like a plan. That is about the same time as my 5x5.

So after each of them are you then choosing one or what?
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on October 29, 2013, 07:12:37 PM
Gjdm.

How long do your sessions last?

3 x 10 about 45 minutes, 5 x 5 about an hour, I'm sticking with ID's 3 x 10, 4 x 7, 5 x 5 for 2 weeks each.

Sounds like a plan. That is about the same time as my 5x5.

So after each of them are you then choosing one or what?

Nope. The idea is to keep mixing it up, your body is not allowed to adapt to a rep/set scheme and in theory will respond by growing.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on October 29, 2013, 07:22:25 PM
Pretty effective solution and plan.

I suppose you are adding the nickle to each set as the weeks go by then? amiright.

Hell. Just tell me to shut up as I dont half ask a lot of questions. But it is easier to get the feel of the routine when dialled in with exactly whats going on.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on October 29, 2013, 07:31:11 PM
The idea is to always improve just like with all programs. In this scheme it's more important to get your reps, so you may PR on the 1st set but then back down the weights on later sets to get your reps.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on October 29, 2013, 07:39:39 PM
Right. with ya.

So squats next then..
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on October 29, 2013, 07:41:26 PM
Right. with ya.

So squats next then..

yes. 5 day program, chest, back, legs, shoulders, arms/abs. rest day whenever I feel I need it
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on October 30, 2013, 02:25:55 PM
Legs

Squats

warmup then

185 x 10, 3 sets

Leg extensions

warmup then

100 x 10, 3 sets

1 Leg curls

35 x 10, 3 sets

Lunges

95 x 10, 3 sets

6 sets of calves

legs are wobbly


Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on October 30, 2013, 02:28:21 PM

legs are wobbly

Glad to hear this...

GJDM... Get the rolling pin on them legs man.. Before DOMS kicks you all over the place.  ;)

Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: FLEX on October 30, 2013, 02:28:31 PM
Deload?
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on October 30, 2013, 02:29:29 PM
Deload?

huehuehuehuehue.. Your 1 cheeky ...... mate.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on October 30, 2013, 02:47:59 PM
Deload?

11,750 lbs lifted not including calves
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: TMonkey on October 30, 2013, 07:21:34 PM
new, old journal name.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on October 31, 2013, 07:53:24 PM
Active Recovery

So f'ing sore today, had to get some blood flowing to the muscles

6 sets RC shoulder work

10 minutes rowing

6 sets tendonitis curls

6 sets hip abductors

I can move again :)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on November 04, 2013, 09:38:52 AM
Shoulders

DB Press
30's x 8, 2 sets
70's x 10
70's x 8
70's x 7

Reverse Flyes

30's phail, SS 20 x phail, 3 sets

DB Shrugs
75's x 10, 3 sets

Bang Bangs, 20's, 3 sets x phail

Arnolds
55's x 10, 8, 9

That was Friday, did not w/o over the weekend

Now I have to do chest/tri and back/bi this week


Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on November 04, 2013, 12:14:15 PM
Arnolds AFTER Bang Bangs = Hardcore.

Feel the pain just reading it..

GJBM..
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on November 04, 2013, 02:08:36 PM
Arnolds AFTER Bang Bangs = Hardcore.

Feel the pain just reading it..

GJBM..

No pain, no brain :D

Chest/Tri's

BB BP

bar x 8, 2 sets
95 x 8
135 x 6
185 x 6
225 x 10
225 x 9 (+1 rep)
225 x 8

decline BP

135 x 7
210 x 9
205 x 7
195 x 11

^^could not get a decent spotter on any of these sets

Incline DB Press

75's x 7
70's x 7
65's x 10

Slight incline DB Press

60's to fail, 3 sets

Decline DB hammer skulls

37.5's x 10, 3 sets

swollen, weak and time to get back to the office
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on November 05, 2013, 07:55:59 PM
Back/Bi's

CG Lat Pulls

90 x 8
100 x 9
120 x 10
130 x 10, 2 sets

Cable rows

150 x 10, 3 sets

Assisted super wide grip pullups

+40 x 7
+70 x 10
+80 x 10

1 arm DB rows with incline

75 x injury
http://www.iron-sanctuary.com/forums/index.php?topic=1201.0 (http://www.iron-sanctuary.com/forums/index.php?topic=1201.0)

Switched to flat

75 x 10, 3 sets

9 sets forearms

3 sets of biceps did not log

2nd in-gym back injury in 7 & 1/2 years of lifting, could have been worse.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on November 05, 2013, 08:16:40 PM
7 and a half years and 2 injuries to your back is pretty bloody good.

Let's keep it at 2 for the next 7 eh.  ;)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on November 11, 2013, 01:34:38 PM
Back Injury

10 minutes rowing
2 sets abs, 2 sets planks
lotta stretching.

Deload week begins Wed. Hoping to be back to heavy lifting next week.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on November 13, 2013, 03:31:16 PM
Deload

Decline BP


Bar x 8
95 x 8
135 x 8
185 x 6

Lat pulls

110 x 10
110 x 10

BB BP

135 x 8
225 x 6, with pauses
225 x 6, with pauses

TBar rows

45 x 8
90 x 8
135 x 8

4 sets biceps, 4 sets triceps

No back pain at all

deload legs tomorrow

lifting heavy next week :)
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on November 13, 2013, 04:03:01 PM
Bando.

Good lady just performed the good deed with the rolling pin.

I think I have been reborn, srs.

If this lasts then I am good to go.. Not felt so good in over 2 weeks.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on November 14, 2013, 09:20:30 AM

deload legs tomorrow



Back started seizing up last night, now it's a dull ache. Off today :(
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: doughnutgut on November 14, 2013, 10:34:02 AM
Possible time for a serious deload.. ?

just a thought.

Sorry to hear it man.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: ljimd on November 14, 2013, 11:40:40 AM

deload legs tomorrow



Back started seizing up last night, now it's a dull ache. Off today :(

Easy buddy, back tweaks are cereal bidness.
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: Bando on November 18, 2013, 01:23:12 PM
DB BP

50's x 10
60's x 10
70's x 20

Row Machine

145 x 10, 3 sets

2 sets abs, 2 back extension

Back feels OK, hoping for no seize ups tonight
Title: Re: Bando's Log - Daily Diary of a Swollen Oldie
Post by: piperdown on November 18, 2013, 08:51:05 PM
In
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on November 19, 2013, 10:17:22 AM
Easing into it.. Good to see..

BTW. You trolling the thread title or what..  ;D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on November 19, 2013, 10:38:31 AM
You trolling the thread title or what..  ;D

just something to reflect I'm injured..
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: deerslayer on November 19, 2013, 11:44:51 AM
You trolling the thread title or what..  ;D

just something to reflect I'm injured..
I do like the new log name ;)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on November 19, 2013, 12:29:20 PM
You change thread titles like I change my avi's!!!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on November 19, 2013, 01:18:40 PM
Thanks  :D

Legs,

7 sets assorted light machine sets
3 sets machine calves

2 sets of light woodchoppers (these twist my back, that's why I chose them.)

keeping fingers crossed for no seize ups tonight
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on November 20, 2013, 08:11:35 PM
Strong thread title change....


Neil Young - Needle and the Damage Done (http://www.youtube.com/watch?v=k0t0EW6z8a0#)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on November 20, 2013, 08:16:02 PM
I like Neil Young :D

Arms

CGBP

bar x 10
95 x 8
135 x 8
185 x 8
205 x 6 PR

BH Curls

30's x 8
32.5's x 8
35's x 8
35's x 7

DB Extensions

50 x 12
60 x 10
70 x 10 <-back said cool it phaggot

Preachers

75 x 12
85 x 10
90 x 8

rope tricep extension

80 x 8
70 x 10

Hammer preacher curls

30 x10, 3 sets

9 sets forearms

lost size primarily in lats and shoulders

back was more creaky carrying weights around than actually lifting

no pain/problems right now :)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on November 21, 2013, 02:10:34 PM
woke up and back was sore like the day after a good DL session, no biggie, wore off in a couple hours, only gonna talk about it here as I hate whiners griping all over the place about injuries.

15 minutes mixed cardio, 20 minutes abs & lower back work

shoulders tomorrow
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on November 21, 2013, 02:17:58 PM
Sweet news on the back holding out and feeling better.

You going back to the sessions you had been doing from ID now then?

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on November 21, 2013, 02:51:27 PM
Sweet news on the back holding out and feeling better.

You going back to the sessions you had been doing from ID now then?

maybe in another week, right now I'm changing lifts if I feel the slightest back discomfort
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on November 22, 2013, 04:04:03 PM
Shoulders

Seated OHP

bar x 8 x 2
95 x 8
105 x 6
115 x 6
125 x 6
135 x 1

BHN Press

95 x 6
115 x 6
125 x 6

rev incline flyes

30's x fail SS 15's x fail, 3 sets

bang bangs

15's x fail, 3 sets

shrugs (was really nervous about these, so super slow)

55's x 12, 3 sets

upright rows

65 x 8, 3 sets

weak as a kitten but I don't care, at least I'm lifting

off this weekend for some beer drinking and food eating, enjoy



Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on November 25, 2013, 02:07:12 PM
Chest

BB BP
bar x 8
95 x 8
135 x 8
185 x 6
225 x 8, 7, 7

Decline BB BP

135 x 10
205 x 8, 7, 7

Incline BP

185 x 6
175 x 6
165 x 5

DB BP

90's x 4
80's x 6, 5

DB Pullovers

80 x 8, 3 sets

back feels OK, shoulder was bitching
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on November 25, 2013, 02:48:57 PM
Tell that shoulder to STFU...

GJBM
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on November 26, 2013, 04:09:25 PM
Tell that shoulder to STFU...


done.

Back

Back extension machine

100 x 10, 3 sets

T Bars (chest supported)

45 x 10
90 x 8
135 x 8
180 x 8
225 x 2  :o

BW pullups

3 sets x 8

Back extension holding 35 lb plate

3 sets of 10

Cable Rows

140 x 1 nope

Yates 1 arm rows

100 x 10, 3 sets

super wide assisted pullups 120

3 sets to fail

was able to really work lats and lower back without pain





Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on November 26, 2013, 09:42:27 PM
Damn good workout
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on November 27, 2013, 08:03:45 AM
Damn good workout

thanks Man, lower back feels 100%, rest of back is very sore and not a single heavy weight was lifted. 8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on November 27, 2013, 09:40:36 AM
Nice work Bando man.

What was the cable rows 140x1 nope for?

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 02, 2013, 02:17:47 PM
Nice work Bando man.

What was the cable rows 140x1 nope for?

was feeling it in my lower back, not in a good way.

Chest


Chest

BB BP
bar x 8
95 x 8
135 x 6
185 x 6
225 x 8, 6, 7

Decline BB BP

135 x 3
205 x 8, 10
215 x 6 PR

Incline BP

175 x 6
165 x 5
165 x 6

Incline DB BP

65's x 8
65's x 5 wow those got heavy quick :o
60's x 6

Inclne flyes

30's x 8
32.5's x 8
32.5's x 8

great session, back feels fine

last week of classes, need to get back into my groove
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on December 02, 2013, 02:24:25 PM
Solid PB Decline PR buddy.

Solid lifting with the 225 8,6,7 also.

I can imagine the DB getting heavy after all that.

solid.

GJBM.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 03, 2013, 01:57:52 PM
Back

Beck extensions

35 x 8, 10, 10

Super wide pullups

BW x 10, 3 sets

T Bars

90 x 8
135 x 6
180 x 5

CG Lat pulls

120 x 10, 3 sets

Yates 1 arm cable rows

100 x 10, 90 x 10, 90 x 10

1 arm pullups

+14 x 6, +14 X 6, +15 X 6

fun session, good pump. Gonna work on those 1 arm pullups, they get a lot of looks and are fun

Hmmm, something is missing in this journal

do I even leg day?  :-[


Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 04, 2013, 02:06:40 PM
Legs

Sqauts

bar x 8
95 x 8
135 x 8
185 x 6
225 x 4
245 x 1

Leg Press

180 x 8
270 x 8
360 x 6
450 x 4
500 x 2

Leg ext

90, 100, 110 x 8

7 sets abs

7 sets calves

Back is hating me right now.

Fine with me, back can get a job, move out and pay it's own damn bills

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: ljimd on December 04, 2013, 03:43:00 PM
Fine with me, back can get a job, move out and pay it's own damn bills

Funny chit right there. ^^^^^ Understand the feeling.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on December 04, 2013, 06:18:09 PM
Nice "Sqauts"
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 06, 2013, 06:41:33 PM
Arms

all supersets

preachers
db extensions
preacher hammers
cgbp
standing ez curls
decline hammer db skulls
bh curlz
ez bar skulls

30 sets

forearms
9 sets

shoulders

OHP

95 x 6
115 x 6
135 x 1 :o

Behind the neck press

95 x 6
105 x 6
110 x 6

reverse flyes

30's ss 20's 3 sets to fail

arnold's

50's x 6, 8, 6

shrugs

70's 10, 5 sets

back to ID's 3 day a week plan next week, this is to much typing
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on December 06, 2013, 07:54:42 PM
Good to see you back on track Bando man.

Solid squatting and all round session.

Arnolds eh? You do like to smash shoulders to bits  ;D

Anticipating a good read when back in IDs routine..

Keep up the awesome man.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 09, 2013, 02:04:05 PM
3 x 10 week 1

Chest/Back

BB BP

warmup

225 x 8, 6
205 x 8

BW Pullups

10, 10, 9

Incline Bench press

175 x 3, 2

135 x 10 2 sets

Cable rows

140 x 10, 3 sets

2 sets biceps, 2 sets triceps

weak as a kitten >:( no injuries so time to get busy
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on December 09, 2013, 03:07:29 PM
Admiring the incline numbers
Can't seem to get mine past shaky with a chance of collapse
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on December 09, 2013, 04:02:12 PM
Nice work Bando.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 09, 2013, 04:06:37 PM
Thanks Fellas. Was off today for sure. I really need to start using a rack or spotter to press
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on December 10, 2013, 08:52:10 PM
Time to get busy...
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 11, 2013, 08:50:11 AM
I think I'm going to start squatting FLEX style, heavy, low reps. Never tried it. I drive past a used sporting goods store, thinking they may have a belt or 2 in there somewhere, something else I've really not done.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on December 11, 2013, 09:21:41 AM
I think I'm going to start squatting FLEX style, heavy, low reps. Never tried it. I drive past a used sporting goods store, thinking they may have a belt or 2 in there somewhere, something else I've really not done.

do_it.gif


Also someone tell that dude that posted in the O35 yesterday that his squats suck moose balls and he's nowhere near ready for 405.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 11, 2013, 09:23:43 AM
I think I'm going to start squatting FLEX style, heavy, low reps. Never tried it. I drive past a used sporting goods store, thinking they may have a belt or 2 in there somewhere, something else I've really not done.

do_it.gif


Also someone tell that dude that posted in the O35 yesterday that his squats suck moose balls and he's nowhere near ready for 405.

035? Those guys are Fags!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on December 11, 2013, 09:32:44 AM
Saw some skinny young dude squatting today and I thought he was gonna kill himself.

Couldn't even do a proper squat at 135, loads up 225 and it was just horrible.

I was watching in shock as he threw on quarters for 275.  I literally stopped what I was doing cause I seriously thought he was gonna kill himself.

He couldn't even unrack it.  SMH.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 11, 2013, 07:37:50 PM
Legs

squats

bar x 8
95 x 6
135 x 6
185 x 4
225 x 2
245 x 1
265 x 1
245 x 1
225 x 3, 3, 3
185 x 6

7 sets calves
3 sets back extensions
3 sets abs

going to start "heavy" low rep squats, going through the motions (6-8 rep) hasn't done much for me.

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jrob69 on December 11, 2013, 07:47:46 PM
I think I'm going to start squatting FLEX style, heavy, low reps. Never tried it. I drive past a used sporting goods store, thinking they may have a belt or 2 in there somewhere, something else I've really not done.

do_it.gif


Also someone tell that dude that posted in the O35 yesterday that his squats suck moose balls and he's nowhere near ready for 405.

Guys gonna hurt himself. It hurt me to watch him squat. who puts the bar on the base of the neck? He is on his t-1. People are telling him its a good lift? Am I wrong, if Im wrong Ill own it.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on December 11, 2013, 07:54:01 PM
In for heavy low rep squats (my favorite).
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on December 11, 2013, 07:55:25 PM
Guys gonna hurt himself. It hurt me to watch him squat. who puts the bar on the base of the neck? He is on his t-1. People are telling him its a good lift? Am I wrong, if Im wrong Ill own it.

You're not wrong.  Those vids were painful to watch and everyone giving him kudos.

WTF?

He wasn't "squatting".  He was being beaten into submission by gravity.

I had a strong urge to log in as Lisa and say something but everyone would have known it was me.  LOL.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 11, 2013, 07:57:33 PM
In for heavy low rep squats (my favorite).

Zactly. I'm here to fucking learn from the Man himself.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 13, 2013, 08:22:36 PM
Shoulders/Arms

OHP

bar x 10
95 x 8
115 x 5
115 x 5
125 x 5

Behind the neck

95 x 8
115 x 6
125 x 5

Reverse incline flyes

32.5's SS 20's

3 sets to failure

shrugs

70's x 10, 6 sets

Bang Bangs

15's fail
20's x fail, 2 sets

Preacher Curls

85 x 6, 3 sets

DB Extensions

70 x 8, 10, 10

Preacher DB Hammer curls

32.5's x 6, 3 sets

CGBP

135 x 10
185 x 6
185 x 9

forearms, 9 sets

still weak, but enjoyable session


Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on December 14, 2013, 07:24:32 AM
Nice work Bando.

Do you not own a belt? Or am I reading this thread wrong?  :-\

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 14, 2013, 09:44:06 AM
Nice work Bando.

Do you not own a belt? Or am I reading this thread wrong?  :-\

correct. Hoping santa brings me one :D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 17, 2013, 01:40:56 PM
Chest/Back

week 2, 3 x 10

BB BP
warmups

225 x 10
225 x 9
215 x 7 :S

CG Lat pulls

130 x 10
140 x 10
130 x 10

Incline DB Press

70's x 10, 3 sets
(last set rep pause)

Parallel Grip TBar row

135 x 10, 3 sets

2 sets BH Curls
2 sets rope pressdowns

Bench/Chest finishers

Yates 1 arm cable rows

100 x 10, 2 sets

DB Pullovers

80 x 8, 2 sets

great session, great pump

If I'm going to spend my weekends seeing how much beer I can convert into piss, not sure I need to be working out on Monday. The difference from this Tuesday vs. this Monday was pretty noticable




Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on December 17, 2013, 01:49:46 PM
Chest/Back

week 2, 3 x 10

BB BP
warmups

225 x 10
225 x 9
215 x 7 :S

CG Lat pulls

130 x 10
140 x 10
130 x 10

Incline DB Press

70's x 10, 3 sets
(last set rep pause)

Parallel Grip TBar row

135 x 10, 3 sets

2 sets BH Curls
2 sets rope pressdowns

Bench/Chest finishers

Yates 1 arm cable rows

100 x 10, 2 sets

DB Pullovers

80 x 8, 2 sets

great session, great pump

If I'm going to spend my weekends seeing how much beer I can convert into piss, not sure I need to be working out on Monday. The difference from this Tuesday vs. this Monday was pretty noticable

Did the shoulder stop bitchin after you told it to STFU?
Nice lifts and volume!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 17, 2013, 01:57:27 PM


Did the shoulder stop bitchin after you told it to STFU?
Nice lifts and volume!

thanks, shoulder needs to be told again I think, it's being whiney again ::)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on December 17, 2013, 02:50:24 PM


Did the shoulder stop bitchin after you told it to STFU?
Nice lifts and volume!

thanks, shoulder needs to be told again I think, it's being whiney again ::)

I hear that!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on December 17, 2013, 03:04:11 PM
Indeed good session Bando.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on December 18, 2013, 09:49:59 AM
Here, do this today:

bar x whatever

  95 x 6
135 x 6
185 x 3
225 x 3
255 x 2
275 x 1
245 x 3
225 x 5
185 x 6
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 18, 2013, 03:39:46 PM
Here, do this today:

bar x whatever

  95 x 6
135 x 6
185 x 3
225 x 3
255 x 2
275 x 1
245 x 3 <-I would not get this
225 x 5
185 x 6

Pretty close:

Bar x 6
95 x 6
110 x 6
140 x 3
155 x 3
170 x 3
180 x 3
190 x 3
200 x 3
225 x 1
230 x 1
235 x 1
275 x 1 (tad shallow)
225 x 3

Calves x 6
Abs x 9

may sneak in a light something day tomorrow, chest, shoulders and back good and roasted
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on December 18, 2013, 08:16:54 PM
Not bad,

But why is your squat so far off from what you did in August?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 18, 2013, 08:26:30 PM
because I have not been training for 1RM's and had to take 3-4 weeks off of squats for a back injury.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on December 18, 2013, 08:48:00 PM
had to take 3-4 weeks off of squats for a back injury.

My bad.

Forgot about that.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 19, 2013, 01:30:42 PM
arms

10 sets bi's 10 tri's, 9 sets forearms
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on December 19, 2013, 01:48:29 PM
arms

10 sets bi's 10 tri's, 9 sets forearms

Can you scratch your back after that workout?   :)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on December 19, 2013, 03:03:16 PM
arms

10 sets bi's 10 tri's, 9 sets forearms

Clive!! Is that you Clive?

 8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: ljimd on December 19, 2013, 07:25:31 PM
29 sets of arms. You making a statement there?

Are you ss'ing bi's and tri's?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 19, 2013, 07:28:18 PM
lolz everyone thanks for the comments. That was actually a light session since I did a couple sets of Bi's/Tri's on Monday, I always SS them for the pump.

Don't think I'll be able to do shoulders tomorrow though :'(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 23, 2013, 01:11:11 PM
shoulders

BHN Press

bar x 8 x 2
65 x 8
95 x 6
135 x 4
115 x 6
95 x 10

Reverse incline Flyes

30's SS 20's, 3 sets to fail

DB Front raises

20's x 10
20's x 10

shrugs

75's x 8, 5 sets

more shoulder presses ::)

60's x 10, 60's x 8

Bando's Shoulder Presses (http://www.youtube.com/watch?v=MIkTYJJPLMk#)

that was Friday, heading to my basement for chest, 4 x 7 week


Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 23, 2013, 01:49:05 PM
well that session ended in a big fucking hurry

(http://i.imgur.com/YPSCfR3l.jpg)

 >:(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on December 23, 2013, 01:54:14 PM
well that session ended in a big fucking hurry

([url]http://i.imgur.com/YPSCfR3l.jpg[/url])

 >:(


What the hell happened?!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 23, 2013, 02:05:02 PM
missed the rack with 225 loaded. 1st time I've ever dumped a barbell :-[
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on December 23, 2013, 02:24:09 PM
Nothing broken I hope!

Fingers getting hurt suck. Smashed my little finger this past summer and it took a few days before I could wrap my left hand around a weight it was swollen so bad.

Ice that finger.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 23, 2013, 02:37:30 PM
Nothing broken I hope!

Fingers getting hurt suck. Smashed my little finger this past summer and it took a few days before I could wrap my left hand around a weight it was swollen so bad.

Ice that finger.

about ready to wrap it around an ice cold beer ;D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on December 23, 2013, 02:41:32 PM
Nothing broken I hope!

Fingers getting hurt suck. Smashed my little finger this past summer and it took a few days before I could wrap my left hand around a weight it was swollen so bad.

Ice that finger.

about ready to wrap it around an ice cold beer ;D

Nice!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: ljimd on December 23, 2013, 04:28:04 PM
That's gonna be sore tomorrow. Only good thing, it looks like the pick hand.

Still strummin'.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 26, 2013, 06:16:11 PM
That's gonna be sore tomorrow. Only good thing, it looks like the pick hand.

Still strummin'.

Played for a couple hours last night  :D

Chest and Back

DB BP
30's x 10 x 2
50's x 12
65's x 12, 4 sets

1 arm row
75n x 10, 12, 12

Incline DB BP
75's x 8, 8, 8

BW pullups

x10, x10, x10

Incline flye's

30's x 10, 3 sets

yates 1 arm cable rows

100, x 10, 10, 10

back in the local gym and could not get preferred equipment

haven't been in there for 3 months

same guys, same size ::)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on December 26, 2013, 06:51:30 PM
Hope that hand aint giving you trouble.

Nice work. Is that a typo or actually hundreds of cable rows there?  :o
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on December 26, 2013, 09:37:32 PM
OUCH!!! Hope your hand feels better.
Yay for pullups!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 28, 2013, 01:31:42 PM
Hope that hand aint giving you trouble.

Nice work. Is that a typo or actually hundreds of cable rows there?  :o

no 100 lbs x 10

Thanks Lola, trying avoid infection now

Legs

Squats

bar x 8 x 2
95 x 6
135 x 3
170 x 3
190 x 3
225 x 1
255 x 1
275 x 1
280 x 1
(both belted comp depth but not ATG)

Deads
135 x 6
225 x 3
315 x 1
365 x .75 (lost grip, no chalk or straps)

9 sets of abs

just getting some work done, 1st deads since August
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on December 30, 2013, 06:55:24 PM
Shoulders/Arms

BHN Press

bar x 10 x 3
65 x 5
95 x 7
115 x 6.5
125 x 1.5 :o

Seated BB Press

96 x 7
115 x 6
120 x 6
120 x 6

Rev Flies

3 sets 30's SS 20 till fail

Bang Bangs

3 sets with 20's

9 sets of Bi's 9 sets Tri's

BW is down to 161 and my lifts are really suffering

Gym is open tomorrow, thought it was closed :D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jediokie on December 30, 2013, 07:16:20 PM
Great workout as usual sir.


BW is down to 161 and my lifts are really suffering


Put some gravy on it.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 02, 2014, 12:49:14 PM
Chest & Back

Week 1, 4 x 7

BB BP

bar x 8
95 x 8
135 x 6
185 x 6
225 x 7
225 x 5.5
225 x 5
205 x 7

Neutral grip pullups

BW x 10
+20lbs x 7, 3 sets

Incline DB Press

75's x 7
75's x 7
75's x 5
70's x 7

Machine Rows

250 (stack) 4 sets of 7

DB Pullovers

80 4 sets of 7

Yates 1 arm row

140 (stack) 4 sets of 7

decent session, good pump, left arm/shoulder is bothering me

BW back up to 168
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on January 02, 2014, 01:05:09 PM
Whats up with the arm/shoulder? Why?

Nice session Bando man.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 02, 2014, 01:08:01 PM
Whats up with the arm/shoulder? Why?

Nice session Bando man.

just felt weak, painful on the incline presses but I pushed through
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on January 02, 2014, 03:38:15 PM
faurk...that's 29115 lbs lifted today....8412 just on bench alone... :o
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 03, 2014, 01:00:18 PM
faurk...that's 29115 lbs lifted today....8412 just on bench alone... :o

and my chest feels it today  :)

Legs/Abs

Squats

bar x 8 x 2
95 x 8
135 x 3
180 x 1
225 x 1
270 x 1
225 x 3 back was acting up and no belt so..

Leg extension machine 130 x fail 3 sets
Leg Curl Machine 100 x fail 3 sets
calves, 6 sets
abs 9 sets

I hate lifting in that gym, especialy for legs, luckily mine opens back up Monday :)

shoulders/arms tomorrow
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 04, 2014, 02:28:46 PM
shoulders/arms tomorrow

arms are quite sore, so....

Deadlifts

135 x 8
225 x 6
215 x 3
405 x fail :o
385 x fail :o :o

rack pulls from the sticky spot

225 x 6
225 x 6
225 x 6

DB Shrugs

3 sets x 8, 70's

and time to pick up Daughter at B-Ball

off tomorrow
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: MrLando on January 05, 2014, 08:44:15 PM
In on another Bando thread
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 05, 2014, 08:45:23 PM
In on another Bando thread

but this one actually has lifting :D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: MrLando on January 05, 2014, 08:54:02 PM

but this one actually has lifting :D

That is greatly appreciated. Starting to get tired of your Richard Simmons exercise videos. Scary shorts bro.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: HardNHeavy2011 on January 05, 2014, 09:17:51 PM
You ever post any deadlift videos?  Maybe we can figure out why you're missing some of your singles and tweaking your back.   :)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 05, 2014, 09:21:02 PM
I actually filmed my fails yesterday, will upload them tomorrow at work, takes about 20 seconds at work, and an hour at home :-\
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: HardNHeavy2011 on January 05, 2014, 09:47:48 PM
Cool.  I'd like to check them out if you don't mind.  I tweaked my back about two weeks ago doing rep sets and getting out of position.  I'll post the video eventually, but it's embarrassing.   ;D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on January 05, 2014, 09:55:26 PM
Never hurt my back doing deads (knocks on wood).  Twice while doing squats though; both times I relaxed before re-racking the bar.

Gotta stay focused!!!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: HardNHeavy2011 on January 06, 2014, 12:13:39 AM
Never hurt my back doing deads (knocks on wood).  Twice while doing squats though; both times I relaxed before re-racking the bar.

Gotta stay focused!!!

That's exactly what I did.  I started thinking about how many reps I was going to do instead of focusing on keeping my body in the right position.  Luckily I've never hurt my back squats though.  lol  I did tweak my right knee tonight squatting, but I've been battling knee issues since November 2012.   >:(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 08, 2014, 03:01:14 PM
Cool.  I'd like to check them out if you don't mind.  I tweaked my back about two weeks ago doing rep sets and getting out of position.  I'll post the video eventually, but it's embarrassing.   ;D


not a good angle, lift starts at :40
Bando phailed dead (http://www.youtube.com/watch?v=SbXgJGtJEDc#ws)

Week 2, 4 x 7

unexpected time off, illness and coldness

Chest/Back

BB BP

warmups

225 x 7, 2 sets

DB BP

100's x 5 :o
90's x 7

pullups

+22.5 x 7
+25 x 7
+27.5 x 7, 2 sets

smith machine incline bb press

135 x 7
155 x 7
165 x 7, x 2, 1st time I ever used a smith, was kinda cool

Machine rows

250 (stack) 4 x 7

3 sets 27.5 incline flyes x 10
3 sets assisted 1 arm pullups to fail

tomorrow's forecast, warmer with a 100% chance of PAIN



Title: Re: Bando's Log - The Needle and the Damage Done
Post by: HardNHeavy2011 on January 08, 2014, 03:44:07 PM
Well, I think you need to work on your setup.   :)  I don't want to nitpick too much, but I think you can handle it.  The angle is fine actually. 

If you look at this pic, you'll see your legs are almost completely locked out already and the bar hasn't even left the floor. 

(http://img.photobucket.com/albums/v316/Turboboy/bando_zpse982db3c.jpg) (http://smg.photobucket.com/user/Turboboy/media/bando_zpse982db3c.jpg.html)

So, your problem is that you have zero tension in your glutes and hams when you begin to pull.  That's why they shoot up so fast.  Here's what I would do.

1.  Address the bar and set your foot position.
2.  Bend over and get your grip situated where you want it.
3.  Get into your pulling position like you're about to begin your pull
4.  PUSH your knees back and flex your glutes.  You should feel tension now in your hams but you'll have to continue to flex your glutes. 
5.  Maintain that tightness and move back into your pulling position.
6.  Arch lower back while looking a few feet ahead of you.
7.  Squeeze your entire upper body as tight as you can while squeezing the bar
8.  Slightly pull on the bar to take out any slack
9.  Push yourself away from the floor and bam!!  Lock that shit out!!   
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: HardNHeavy2011 on January 08, 2014, 03:49:45 PM
If no one would make fun of me, I'd make a deadlifting tutorial.  Just for this board though.   :D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 08, 2014, 04:01:28 PM

1.  Address the bar and set your foot position.
2.  Bend over and get your grip situated where you want it.
3.  Get into your pulling position like you're about to begin your pull
4.  PUSH your knees back and flex your glutes.  You should feel tension now in your hams but you'll have to continue to flex your glutes. 
5.  Maintain that tightness and move back into your pulling position.
6.  Arch lower back while looking a few feet ahead of you.
7.  Squeeze your entire upper body as tight as you can while squeezing the bar
8.  Slightly pull on the bar to take out any slack
9.  Push yourself away from the floor and bam!!  Lock that shit out!!

awesome Man, I printed this out and stuck it in my journal
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: HardNHeavy2011 on January 08, 2014, 04:06:48 PM
#4 up there is by far the most important one.  If you have no tightness in your posterior chain, that shit ain't going anywhere.   ;D  It's something I constantly have to remind myself to do.  Luckily,I record every DL session and I spend a few minutes watching each pull.  It's amazing what you can see when you run it back in slow motion.  :D  For example, you might not see your heels coming off the ground during your pull in normal speed, but when you slow it down you can look at your feet and notice right away.  The only reason I've been mildly successful with this lift is because I've broken it down so many times and rebuilt it over and over. haha  In fact, I'm rebuilding it again because I noticed something that's hindering progress again. 

I WILL pull 700 in 2014.  Damn it. lol
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 11, 2014, 05:20:28 PM
Legs

squats

bar x 8
95 x 8
135 x 6
185 x 3
225 x 1
275 x 1
285 x 0
280 x 0
225 x 4

3 sets leg ext
3 sets leg curl
6 sets calves
9 sets abs

2 sets biceps
2 sets triceps

some arnold presses that I bailed on.

nothing special to see here, move along

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on January 11, 2014, 05:33:00 PM
What happened on the 285-280 lifts Bando?

Move on? no mate. still got that chit done either way.

Nice session. Been a tad behind in here. Soz man. Got a bit of catching up to do the next few days.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 11, 2014, 05:37:17 PM
What happened on the 285-280 lifts Bando?



the 275 felt easy, 285 would be a post competition PR for me, I tried to go ATG with a pause but just could not get it out of the hole. The 280 I went not quite as deep and no pause but it just was not there for me today. Was belted also :-\

you haven't missed much in here, I've been missing a lot of workouts
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 12, 2014, 01:00:57 PM
shoulders/arms

Seated OHP

Bar x 8
65 x 8
95 x 8
105 x 7
110 x 7
110 x 6

reverse incline flyes

30's ss 20's, 3 sets till fail

EZ Bar curls

75 x 8, 3 sets

decline skulls

75 x 1o
95 x 10
105 x 8

DB shrugs

75's x 10, 4 sets
75's x 4
strap kept slipping and ended up pulling something in my neck >:(

out of time and Wife wanted a turn in the gym so I had to get home.

my real gym opens back up tomorrow :)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on January 12, 2014, 08:24:44 PM
If no one would make fun of me, I'd make a deadlifting tutorial.  Just for this board though.   :D

Please do.

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: hochspeyer on January 13, 2014, 04:42:30 AM
If no one would make fun of me, I'd make a deadlifting tutorial.  Just for this board though.   :D

This site isn't about making fun of serious stuff. Please share- I like to tell peeps that its called body building because I ain't done. If I was, it would be body built. SRS.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 13, 2014, 02:03:57 PM
Chest

week 1, 5 x 5

BB BP
Bar x 8
95 x 8
135 x 6
185 x 6
230 x 5
230 x 4
225 x 4
215 x 5
215 x 4

DB BP

100's x 4
95's x 5
95's x 4
90's x 5
90's x 4

DB Pullovers

80 x 8, 2 sets

Pec dec

40 x 12

40 x 16

Was supposed to be chest and back but realized early that my strength was way off, will do back romorow

Should have taken the day off, I think doing shoulders/arms yesterday stole my strength
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on January 13, 2014, 04:26:23 PM
Ouch, how's the neck?
You must be relieved to be getting back to your real gym.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 13, 2014, 04:28:39 PM
Ouch, how's the neck?
You must be relieved to be getting back to your real gym.

It's a little better, I could sure it feel it while benching.

The gym closed for 3 weeks for "equipment delivery" Not one new thing in there >:(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 14, 2014, 12:52:24 PM
wow journal at the bottom of the page and I just logged yesterday 8)

Week 1 4 x7

Back


Cable rows

2 sets of 10 x 8 warmup

150, 4 sets of 7

Regular grip Pullups

+30 x 2 :o

+25, 4 sets of 7

1 arm rows

80 x 7
80 x 7
85 x 7
85 x 7

Giant sets

Flatnuts Cable straight arm presses, 2 sets 70 x 10

1 arm pullups

160 assist x 6, 2 sets

Yates Cable rows

90 x 10
100 x 10

Nice Pump, neck is sore, chilly rain here, walked back and joints started hurting from moisture and cold  >:(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on January 14, 2014, 02:03:13 PM
wow journal at the bottom of the page and I just logged yesterday 8)

 8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 16, 2014, 12:51:04 PM
Legs

Squats

Bar x 8
95 x 8
138 x 8
185 x 6
225 x 3
285 x 1 <-current PR :)
225 x 6 up 2 reps from last week, with no belt ;D

Leg Ext

100 x 8, 3 sets
Leg Curl 90 x 8, 3 sets

calves 6 sets

no time for abs today

Great session
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on January 16, 2014, 01:26:50 PM
Nice back session there - one arm pullups! Cool!

Yay on the squat PR too  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on January 16, 2014, 02:00:03 PM
Impressed Bando man.

Must be them eggs your eating. ;)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 17, 2014, 07:05:40 PM
thanks folks

Chest/Shoulders

DB BP

30's x 12
45's x 8
90's x 8
100's x 7
110's x 5

incline BB BP

95 x 8
135 x 8
185 x 6, 5 sets

OHP

Bar x 6
95 x 7
115 x 6, 3 sets
95 x 10

DB Pullovers

85 x 8
85 x 8
90 x 8, 4 sets

trained with a stronger partner today, he was repping the 120's and incline pressing 225 with ease. Was fun.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: HardNHeavy2011 on January 17, 2014, 09:55:00 PM
Great session!!  Does it bother you when you're training with someone stronger or does that push you more?  I have to admit it's difficult to get fired up when you lift alone, but when I have someone over to lift with me, I definitely lift more weight.  It's almost like being at a comp. 
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 17, 2014, 10:07:44 PM
Great session!!  Does it bother you when you're training with someone stronger or does that push you more?  I have to admit it's difficult to get fired up when you lift alone, but when I have someone over to lift with me, I definitely lift more weight.  It's almost like being at a comp.

If I was alone I would have not picked up the 110's, and he was good for an extra rep or 2 on every set. I was actually a little surprised that he's not terribly stronger than me on bench despite weighing 50 lbs more. Blew me away on OHP's though.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on January 18, 2014, 06:03:21 AM
BP Then OHP????

U nuts?  :o

My shoulders would of been dust.

GJBM.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 18, 2014, 09:06:42 AM
BP Then OHP????

U nuts?  :o

My shoulders would of been dust.

GJBM.

can confirm, shoulders are toast
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: ljimd on January 18, 2014, 12:57:38 PM
Good job on the 110's.  Ain't no joke at 170#.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on January 19, 2014, 05:52:06 PM
Awesome work!!! Glad to hear the guy is pushing you ahead. That's the best kind of partner :)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: flat6nut on January 19, 2014, 08:04:12 PM
Nice work Bando. Jealous though.....since I moved, my main gym only has dbs up to 100...and the one close to my gf's house only has 100. Planning on moving in with her soon...we are looking into joining a dif gym.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: MrLando on January 19, 2014, 09:39:20 PM

can confirm, shoulders are toast

Buttered? Or jelly? Solid work my man.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on January 20, 2014, 04:32:58 PM
Has the day off work; doesn't even train.

 ::)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: flat6nut on January 20, 2014, 06:34:30 PM
Good job on the 110's.  Ain't no joke at 170#.

I remember the videos of Bando and his benjamins he acquired...practically falling over in the yard trying to push them. You have made a lot of progress brother.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 22, 2014, 01:05:30 PM
Thanks folks, (except for Flex) :P

5:30 am 1/2 hour fasted cardio

Back

Cable Rows (alt grip)

100 x 6, 2 sets
150 x 7, 4 sets

Weighted pullups

+25, x 7, 3.5 sets then BW to fail

1 arm rows

85 x 7, 4 sets

Lat Pulls

150 x 7, 3 sets
120 x 10 with squeeze

assisted 1 arm pullups, 2 sets x 6

Yates 1 arm cable rows

100 x 7
90 x 8

planned on taking the weekend off, had Monday off: local gym closed
Tuesday: work gym closed >:( and felt on the verge of puking all day :S

still not crazy about cutting with fasted cardio, I only weigh 165 lbs :'(

need to add more days, traps, forearms, arms all getting neglected  :(



Title: Re: Bando's Log - The Needle and the Damage Done
Post by: HardNHeavy2011 on January 22, 2014, 01:41:38 PM
Damn the fasted cardio.  I can't do it.   :o  Why are you doing it that way if you don't mind me asking?  When I cut, I just eat maintenance calories and then do some sort of cardio like tire flipping or sled pulling.  Adding that with my weight training, I know I'm at a deficit. 
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on January 22, 2014, 01:41:59 PM
Can't be neglecting them arms Bando. I may catch up with you!  ;)


LOL! Not even serious! I always felt like I was going to pass out when I was doing fasted cardio for the first several days. I think my body must have got accustomed to it because after that I never had any issues.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 22, 2014, 02:01:04 PM
do some sort of cardio like tire flipping or sled pulling.  Adding that with my weight training, I know I'm at a deficit.

I would really enjoy this, or even raquetball for crying out loud, the opportunities are just not there for that at this time of year for me. I also like to race in 5K's as I have a competitive streak.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on January 22, 2014, 02:07:16 PM
Bando.

Are you tracking your Macros ATM?
What is your TDEE?

Keeping it relatively simple and putting yourself accountable in a journal will pretty much allow you to not have to bother with fasted cardio.

You are not stepping onto a stage in board shorts. So keeping it simple and following IIFYM to an extent, will allow you to slowly and progressively get to where you want  to be.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on January 22, 2014, 02:08:08 PM
IN 4 Pics of Bando in board shorts!   ;)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 22, 2014, 02:16:14 PM
Bando.

Are you tracking your Macros ATM?
What is your TDEE?

Keeping it relatively simple and putting yourself accountable in a journal will pretty much allow you to not have to bother with fasted cardio.

You are not stepping onto a stage in board shorts. So keeping it simple and following IIFYM to an extent, will allow you to slowly and progressively get to where you want  to be.

No not tracking, yes ACC has offered to help, he even said I could have 12 beers a week. I know I could do better if I counted and I did Fitday for awhile, but it got to be a real chore (not a smartphone guy)

And I wear a singlet on the stage ;)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on January 22, 2014, 02:23:47 PM
Smartphone?
Forget the smartphone. you are using a machine to type on here that has the same apps as a phone mate.

http://www.myfitnesspal.com/ (http://www.myfitnesspal.com/)

Cmon. Jump in. Even if it for a few weeks to get an understanding of your daily maintenance.

Even just use it to track fats and proteins. It is a start.

You may be surprised at what you see.

I am not trying to ywist your arm big man. I just know that you will enjoy it. Even getting the kids to do one with you. May be an idea. ;)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on January 22, 2014, 03:16:06 PM
MFP helped me lose 24lbs this summer by tracking.
It's not too hard.

Using it again for a two week cut that started on Monday.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: MrLando on January 23, 2014, 12:49:58 AM
Yeah to hell with that fasted cardio. I'm glad you can do it. I have too bad stomach pains if I try fasted cardio.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on January 23, 2014, 11:44:46 AM

No not tracking, yes ACC has offered to help, he even said I could have 12 beers a week. I know I could do better if I counted and I did Fitday for awhile, but it got to be a real chore (not a smartphone guy)

And I wear a singlet on the stage ;)

LOL'd @ him assuring you there is room for beer!!

Once you get you foods in it isn't that bad if you eat alot of the same food like I do but I know some people are hesitant to keep up with all that stuff.

Track it the old fashioned way. Pen and paper!  ;)



Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 23, 2014, 11:59:19 AM
Thanks everyone, I'm still considering MFP or may just pick my fitday back up. In the morning I can see my abs so I'm thinking of trying to get a clean calorie surplus.

Legs

Squats

Bar x 8
95 x 8
135 x 6
185 x 3
225 x 1
275 x 0 :(
275 x 0 >:(

Leg Pres

180 x 8
270 x 8
360 x 6
450 x 4
520 x 2 PR

Calves

6 sets on the leg press

Leg Press

270 x 6
180 x 20

working out with my partner tomorrow, may introduce him to the Bando gunshow  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: ljimd on January 23, 2014, 01:49:42 PM
B-man thinking about getting ripped? In for the ride.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 23, 2014, 02:59:04 PM
so what I'm subscribed to is fitocracy

is MFP way better?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on January 23, 2014, 03:04:38 PM
so what I'm subscribed to is fitocracy

is MFP way better?

I like it because it has tons and tons of foods in their database you can select from. Also it is super easy to use. I can access it on my computer or ipod.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: MrLando on January 23, 2014, 03:42:40 PM
I use MFP. The food database is huge. Very easy to use also.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BigDaddy on January 23, 2014, 03:42:56 PM
so what I'm subscribed to is fitocracy

is MFP way better?

I like it because it has tons and tons of foods in their database you can select from. Also it is super easy to use. I can access it on my computer or ipod.

Not only are there tons of food in the database, but if you have a smart phone, you can scan the bar codes on stuff, and it knows almost all of them!

I find MFP very easy to use, and once you get the hang of it, it only eats up a few minutes a day to track everything.  You can also setup custom goals and macros, as their default ones don't fit a weight lifter very well.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jediokie on January 23, 2014, 08:28:36 PM
Just for an alternative suggestion, I use www.livestrong.com/myplate (http://www.livestrong.com/myplate) when I'm counting, they have a huge food database as well as an app or online and both sync fairly well. The only thing it doesn't have that mfp does is the share with friends capability which I don't use.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: pratherian on January 23, 2014, 09:19:11 PM
I am 12

What is this?

:)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 23, 2014, 09:21:00 PM
I am 12

What is this?

 :)

Lulz. Welcome Brah
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: MrLando on January 23, 2014, 10:40:24 PM
I am 12

What is this?

:)

I bow at your presence sir. An honor to have you join us.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on January 24, 2014, 11:51:23 AM
Not only are there tons of food in the database, but if you have a smart phone, you can scan the bar codes on stuff, and it knows almost all of them!

I find MFP very easy to use, and once you get the hang of it, it only eats up a few minutes a day to track everything.  You can also setup custom goals and macros, as their default ones don't fit a weight lifter very well.

Their default had me at 1500 calories per day. LOL! Only like 60 grams of protein! I quickly found the edit button and changed it as close as I could to my goals.

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 24, 2014, 11:55:00 AM

working out with my partner tomorrow, may introduce him to the Bando gunshow  8)

elbows super sore, had to cancel.  :(

light recovery work today to get some blood pumping into my arms

will set up MFP today
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on January 24, 2014, 12:51:33 PM

working out with my partner tomorrow, may introduce him to the Bando gunshow  8)

elbows super sore, had to cancel.  :(

light recovery work today to get some blood pumping into my arms

will set up MFP today

I know them feelz.  :(  I still wear one of those velcro bands with the pillow in it.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 24, 2014, 01:13:29 PM

working out with my partner tomorrow, may introduce him to the Bando gunshow  8)

elbows super sore, had to cancel.  :(

light recovery work today to get some blood pumping into my arms

will set up MFP today

I know them feelz.  :(  I still wear one of those velcro bands with the pillow in it.

this one is odd, it's like the forearm muscle, not the joint. I blame the heavy DB rows earlier this week
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on January 24, 2014, 04:49:09 PM
Woohoo on the Leg Press PR  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 25, 2014, 11:37:53 AM
Thanks Lola.

Did some triceps, forearms, traps and abs today, an hour of work, did not log but was getting some 'mirin glances for my 185 CGBP's.

I tried something new today as opposed to cardio (I'm now 163 fukking lbs >:( ) did it between sets, was actually kind of fun.

Phaggy Prances (http://www.youtube.com/watch?v=JNmmlpNGei4#ws)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on January 25, 2014, 12:53:16 PM
Thanks Lola.

Did some triceps, forearms, traps and abs today, an hour of work, did not log but was getting some 'mirin glances for my 185 CGBP's.

I tried something new today as opposed to cardio (I'm now 163 fukking lbs >:( ) did it between sets, was actually kind of fun.

Phaggy Prances ([url]http://www.youtube.com/watch?v=JNmmlpNGei4#ws[/url])


 :o :o :o
Dude...you, you,  uh,, crossfit?!

Kiddin..we had to do those in HS for football and wrestling. Definately leave you with burning legs and heaving lungs. Haven't attempted them since rehabbing my knee  from a torn acl in '98.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on January 25, 2014, 03:08:50 PM
Thanks Lola.

Did some triceps, forearms, traps and abs today, an hour of work, did not log but was getting some 'mirin glances for my 185 CGBP's.

I tried something new today as opposed to cardio (I'm now 163 fukking lbs >:( ) did it between sets, was actually kind of fun.

Phaggy Prances ([url]http://www.youtube.com/watch?v=JNmmlpNGei4#ws[/url])


 :o :o :o
Dude...you, you,  uh,, crossfit?!

Kiddin..we had to do those in HS for football and wrestling. Definately leave you with burning legs and heaving lungs. Haven't attempted them since rehabbing my knee  from a torn acl in '98.


Hahaha that's exactly what I was thinking. I was like damn, box jumps. Bandos a crossfitter now. ;)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on January 25, 2014, 09:15:55 PM


Phaggy Prances ([url]http://www.youtube.com/watch?v=JmlpNGei4#ws[/url])


da phcuk did I just watch???  :S
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on January 26, 2014, 08:43:49 AM
Is 163lbs too high???
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 26, 2014, 03:59:13 PM
Is 163lbs too high???

no, it's too small for this time of year. Last August I could not make 165 to compete in the 165 class, I weighed in at 172. I should be almost 180 right now. I guess instead of a cut this year I'll try a lean bulk :S
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Acrawlingchaos on January 27, 2014, 12:20:40 AM
Sexy journal you got going on Bando. I'm more old-school in my approach. I can't stand the apps myself and prefer excel.

I have a spreadsheet that auto-calculates everything. All I do is add foods to it as I go. After about 4 weeks, you'll have 90% of your diet in it (we really are creatures of habit). If you would rather have something along those lines, I can send it to you (google docs or excel) and go over it with you.

Otherwise, if you're one of those app people.... MFP and CalorieCount.com are both good.





Next time you DL... can we see from the side please?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 27, 2014, 01:53:57 PM
Chest

5 x 5 week 1

DB BP
30's x 10
40's x 8
85's x 6
105's x 5, 4 sets
105's x 3.5

Incline DB BP

80's x 5, 2 sets
80's x 3.5
75's x 5, 2 sets

DB Pullovers

90 x 8, 3 sets

and since someone left 145 on a barbell

BB BP

145 x 12
145 x 8
145 x 10

bad time of day to go, place was packed, lot of weak people in this world, guy next to me was actually DB BP'ing with 10's

yep, not a typo, 10 lb DB's  :doh:

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on January 27, 2014, 02:29:14 PM
Nice international chest day, but why so light on the bb presses?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 27, 2014, 02:31:20 PM
Nice international chest day, but why so light on the bb presses?

Just to burn out the pecs, my chest was pretty well roasted after 10 sets with the DB's
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on January 27, 2014, 02:33:37 PM


bad time of day to go, place was packed, lot of weak people in this world, guy next to me was actually DB BP'ing with 10's

yep, not a typo, 10 lb DB's  :doh:


It was probably just his deload week and he was doing his hypertrophy work. (http://www.openscrolls.net/forum/images/smiles/icon_wdythink.gif)

Nice chest day.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on January 27, 2014, 02:34:30 PM
Were his DB's pink???  :o
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: ThighoftheTiger on January 27, 2014, 03:20:14 PM
bad time of day to go, place was packed, lot of weak people in this world, guy next to me was actually DB BP'ing with 10's
yep, not a typo, 10 lb DB's  :doh:

Impressive DB benching there.

I remember back as a teenager when I separated my right shoulder, I couldn't bench 10's.  I started with 5's and it hurt so bad.  Maybe the guy is just starting rehab on an injury?  :dunno:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on January 27, 2014, 10:24:10 PM
I had a similar situation today - was doing pullups next to a guy who looked like he should be able to do unassisted pullups, but was using assistance machine set to -55lbs, lol.

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: MrLando on January 27, 2014, 10:29:59 PM
Were his DB's pink???  :o

Prath is still stashing them and keeping them for himself.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 29, 2014, 12:30:28 PM
Back

1 arm DB Row

45 x 8

90 x 5, 5 sets

pullups

BW x 5

+ 25 x 5, 5 sets

T Bars

90 x 6
135 x 5
170 x 5, 4 sets

lat pulls

150 x 5, 5 sets

Flat6's

50 x 10, 2 sets

Yates 1 arm rows

140 (stack) X 10, 2 sets

24 sets, murdered it


Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on January 29, 2014, 01:30:28 PM

You can go to prison for murder ya know!!  ;)

Back and shoulder day for me today but shoulder is bothering me a little so going to swap up and hit legs today.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on January 29, 2014, 06:32:05 PM
Nice back work!
(http://www.buzzcomics.net/images/smilies/flex.gif)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 31, 2014, 06:53:01 AM
Nice back work!
([url]http://www.buzzcomics.net/images/smilies/flex.gif[/url])


odd, no real lat soreness :S chest was sore all week though

AM Session

Legs

squats
bar x 8
95 x 8
135 x 8
185 x 3
225 x 1
290 x 1
225 x 3

Leg press machine

6 sets

calves

6 sets

shoulders later and funny gym story later, now time for protons

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 31, 2014, 11:33:46 AM
Krikey, 1/2 way down the page already.

So I load up the bar with the 290 and am just getting under the bar as the attractive young Mom that runs in 5K's is finishing her cardio work. I notice her in the mirror behind me as I begin my rep. I think, "I shall impress her with my strength"  8) When I bottomed out, I pretty much knew I had it without really even grinding it, but on my ascent a squeaky little fart came out, very audible.  :graucho:


I'm sure pretty little Mom was suitably impressed.  :o
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BigDaddy on January 31, 2014, 11:42:00 AM
Krikey, 1/2 way down the page already.

So I load up the bar with the 290 and am just getting under the bar as the attractive young Mom that runs in 5K's is finishing her cardio work. I notice her in the mirror behind me as I begin my rep. I think, "I shall impress her with my strength"  8) When I bottomed out, I pretty much knew I had it without really even grinding it, but on my ascent a squeaky little fart came out, very audible.  :graucho:


I'm sure pretty little Mom was suitably impressed.  :o

Smooth as always!  ;D

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on January 31, 2014, 12:26:43 PM
Krikey, 1/2 way down the page already.

So I load up the bar with the 290 and am just getting under the bar as the attractive young Mom that runs in 5K's is finishing her cardio work. I notice her in the mirror behind me as I begin my rep. I think, "I shall impress her with my strength"  8) When I bottomed out, I pretty much knew I had it without really even grinding it, but on my ascent a squeaky little fart came out, very audible.  :graucho:


I'm sure pretty little Mom was suitably impressed.  :o


The squeaky ones are the best!!!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 31, 2014, 02:45:48 PM
PM session, Shoulders

Behind the neck Press

bar x 8, 2 sets
95 x 5
115 x 5
125 x 5
130 x 3 >:(
115 x 8

Rev incline flyes

32.5 (up 2.5) SS 22.5 (up 2.5) x 10, 3 sets

DB Shoulder Press

70's x 0 ::)

65's x 5, 3 sets

Bang Bangs

22.5 x 9
20's x 12
20's x 12

Shrugs

75's x 10, 6 sets (time to up the weight on these)

Great Session

The Mrs. wants to go to the gym tonight so arms/abs will have to wait until tomorrow

gonna need to carb up tonight ;)

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on January 31, 2014, 03:03:26 PM

gonna need to carb up tonight ;)

:beerchug:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: djflex on January 31, 2014, 05:51:41 PM
Nice work in here brother
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on January 31, 2014, 06:02:03 PM
LMAO Mr. Squeaky  :P

My lats take some monster volume to get sore. It's anoying, lol.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on January 31, 2014, 06:04:06 PM
One day I may make it to 20's on Bang Bangs... 10's and 12's kick my ass already!
(http://forum.purseblog.com/images/smilies/wtf.gif)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 31, 2014, 06:28:00 PM
One day I may make it to 20's on Bang Bangs... 10's and 12's kick my ass already!
([url]http://forum.purseblog.com/images/smilies/wtf.gif[/url])


shoulders are all about volume Dollface  :D

Nice work in here brother


Thanks DJ

and Lola, that's only because you are stronger than me :'(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on January 31, 2014, 08:28:28 PM
Krikey, 1/2 way down the page already.

So I load up the bar with the 290 and am just getting under the bar as the attractive young Mom that runs in 5K's is finishing her cardio work. I notice her in the mirror behind me as I begin my rep. I think, "I shall impress her with my strength"  8) When I bottomed out, I pretty much knew I had it without really even grinding it, but on my ascent a squeaky little fart came out, very audible.  :graucho:


I'm sure pretty little Mom was suitably impressed.  :o

Squeaky ones beat the silent ones that you carry across the gym with you. hehe  ;)

Doing some nice work here. Does your gym have 22.5lb dumbells? I've never seen those.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 31, 2014, 10:37:31 PM
Does your gym have 22.5lb dumbells? I've never seen those.

Indeed my primary gym has the 2.5 increments from 15's to 60's, they go up to 125's with 5 lb increments. Farthest I've ever gotten is 110.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on January 31, 2014, 10:38:53 PM
Does your gym have 22.5lb dumbells? I've never seen those.

Indeed my primary gym has the 2.5 increments from 15's to 60's, they go up to 125's with 5 lb increments. Farthest I've ever gotten is 110.

Well hot damn... My gym has the standard 5,10,15,20 etc up to 125s. I've never seen 2.5 increments. Nice...
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on January 31, 2014, 10:44:19 PM
Does your gym have 22.5lb dumbells? I've never seen those.

Indeed my primary gym has the 2.5 increments from 15's to 60's, they go up to 125's with 5 lb increments. Farthest I've ever gotten is 110.

Well hot damn... My gym has the standard 5,10,15,20 etc up to 125s. I've never seen 2.5 increments. Nice...

I've never given it a 2nd thought, I just keep my reps within a range and 2.5 lbs is pretty negligable even with DB's
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 01, 2014, 03:33:48 PM
arms

8 uninspired sets biceps
ss
8 uninspired sets triceps

off tomorrow
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 03, 2014, 02:36:04 PM
Chest

DB BP

30's x 8
90's x 6
110's x 5, 4 sets
110's x 4.5 <- so close :flame:

Incline DB Press

80's x 5, 5 sets

DB Pullovers

90 x 8, 2 sets
90 x 6

BB BP

135 x 12, 10, 11

worked last week, so I did it again

literally trembling right now, awesome session :rockon:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: ThighoftheTiger on February 03, 2014, 07:30:52 PM
Nice.  Good trembles welcome.  I hate it when I'm shaking badly though.  Good stuff there Bando!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: flat6nut on February 03, 2014, 07:43:04 PM
Krikey, 1/2 way down the page already.

So I load up the bar with the 290 and am just getting under the bar as the attractive young Mom that runs in 5K's is finishing her cardio work. I notice her in the mirror behind me as I begin my rep. I think, "I shall impress her with my strength"  8) When I bottomed out, I pretty much knew I had it without really even grinding it, but on my ascent a squeaky little fart came out, very audible.  :graucho:


I'm sure pretty little Mom was suitably impressed.  :o

I always figure...If I cant hear it over my headphones...it never happened. ;)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on February 03, 2014, 08:39:35 PM
110 DB's? Sweet baby jesus!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on February 03, 2014, 08:47:17 PM
Chest

DB BP

30's x 8
90's x 6
110's x 5, 4 sets
110's x 4.5 <- so close :flame:

Incline DB Press

80's x 5, 5 sets

DB Pullovers

90 x 8, 2 sets
90 x 6

BB BP

135 x 12, 10, 11

worked last week, so I did it again

literally trembling right now, awesome session :rockon:

Looking good. I remember when I first started squatting and I'd have to drive back from the gym with my legs shaking. Could barely push the pedals.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 04, 2014, 06:41:03 AM
Thanks Man

Back (5 am fasted)

Row
warm ups

stack x 8, 3 sets

Curlups
+25 x 5
+40 x 5, 4 sets

1 arm rows

75 x 10, 3 sets

very wide grip pullups

BW x 7, 6, 7

1 arms yates cable rows

100 x 10, 3 sets

Flat6's

90 x 10, 3 sets

meh
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on February 04, 2014, 09:32:49 AM
Meh? Meh!
I wish I could do that and go 'meh'
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on February 04, 2014, 10:01:17 AM
Thanks Man

Back (5 am fasted)

Row
warm ups

stack x 8, 3 sets

Curlups
+25 x 5
+40 x 5, 4 sets

1 arm rows

75 x 10, 3 sets

very wide grip pullups

BW x 7, 6, 7

1 arms yates cable rows

100 x 10, 3 sets

Flat6's

90 x 10, 3 sets

meh

Maybe I'm illiterate but what's a flat6?

Workout may have felt meh, but at least you were doing it. The only curlups I was doing at 5am this morning was curling up and rolling over in bed.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 04, 2014, 07:23:15 PM
That's just what I call them:

20120514 bentpo1 (http://www.youtube.com/watch?v=n8RdMeWhcXQ#)


sore in my hip today FFS. >:( I know exactly why, it's from rolling back 25 times with 110lb DB's at 160something lbs BW yesterday ::)


Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 06, 2014, 06:16:00 PM
Legs

squats

bar x 8
95 x 8
135 x 8
185 x 6
225 x 5 <-every set felt heavy

Leg Press

180 x 6
270 x 6
360 x 6
450 x 4
522.5 x 0 PR attempt

Leg ext

115 x 6, 6 sets

Calves, 6 sets

Nutrition

2 Sausage, Egg, Cheese McMuffins, 1 sausage egg burritto, 2 McDoubles


Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on February 06, 2014, 06:24:22 PM

Nutrition

2 Sausage, Egg, Cheese McMuffins, 1 sausage egg burritto, 2 McDoubles

Mirin your tracking ::)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 06, 2014, 06:40:53 PM
hey that was 5 bucks worth of food right there! 8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on February 06, 2014, 08:48:42 PM
Bummer on the pr attempt
Bonus on the awesome snacks!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: halfway on February 06, 2014, 08:50:53 PM
I like those rope straight arm pushdowns.

and the McDonalds protienz

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Little Tim on February 06, 2014, 11:08:00 PM

Nutrition

2 Sausage, Egg, Cheese McMuffins, 1 sausage egg burritto, 2 McDoubles

Mirin your tracking ::)

Mirin your timing to get to order off both menus.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 06, 2014, 11:25:27 PM
Bummer on the pr attempt


I deserved it. I got 520 a couple weeks ago, Anyone that puts a 2.5 lb "plate" on a leg press deserves anything they get
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on February 07, 2014, 05:10:04 AM
Great work Bando.

Mirrin the Maccy egg diet.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on February 07, 2014, 07:25:17 AM
That's just what I call them:

20120514 bentpo1 ([url]http://www.youtube.com/watch?v=n8RdMeWhcXQ#[/url])


sore in my hip today FFS. >:( I know exactly why, it's from rolling back 25 times with 110lb DB's at 160something lbs BW yesterday ::)





Damn man you're looking like a beast. Mirin them tris. It's impressive the progress you've made.  :rockon:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on February 07, 2014, 07:27:21 AM
Bummer on the pr attempt


I deserved it. I got 520 a couple weeks ago, Anyone that puts a 2.5 lb "plate" on a leg press deserves anything they get

Every little bit counts. 531 has me using those 2.5s myself. Gains are gains. You'll kill it next time.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 07, 2014, 09:08:36 AM
That's just what I call them:

20120514 bentpo1 ([url]http://www.youtube.com/watch?v=n8RdMeWhcXQ#[/url])


sore in my hip today FFS. >:( I know exactly why, it's from rolling back 25 times with 110lb DB's at 160something lbs BW yesterday ::)





Damn man you're looking like a beast. Mirin them tris. It's impressive the progress you've made.  :rockon:


that's not me :panic:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Fiend_73 on February 07, 2014, 10:04:55 AM
3/4 or 1/2 rep that PR weight, next session it's yours for the taking. ;)

You're one of the few I've seen do DB pullovers besides myself. I used to love them, now my shoulder does not.
What do you like about them?

lol @ the vid confusion.

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 07, 2014, 10:18:10 AM

You're one of the few I've seen do DB pullovers besides myself. I used to love them, now my shoulder does not.
What do you like about them?


I like the stretch and they have done wonders for my delt/pec tie ins, if someone can do them, they should be doing them IMO, great accessory lift 
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on February 07, 2014, 12:51:24 PM
That's just what I call them:

20120514 bentpo1 ([url]http://www.youtube.com/watch?v=n8RdMeWhcXQ#[/url])


sore in my hip today FFS. >:( I know exactly why, it's from rolling back 25 times with 110lb DB's at 160something lbs BW yesterday ::)





Damn man you're looking like a beast. Mirin them tris. It's impressive the progress you've made.  :rockon:


that's not me :panic:


Haha ok that makes sense cause I was thinking to myself, damn bando looks different with a hat on.  :rofl:

I still stand by my statement. Your progress is still very impressive.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 07, 2014, 06:38:17 PM
Thanks Eric.

Arms


all supersets

Preacher Curls

75 x 8
75 x 8
85 x 8
90 x 8
95 x 4
95 x 7

DB Extensions

60 x 8
60 x 8
70 x 8
75 x 8
75 x 8
75 x 8

Hammer DB Preachers

30 x 8
30 x 8
30 x 8

Rope Pressdowns

80 x 8
80 x 6
80 x 6

CGBP

135 x 12
185 x 7
195 x 6 PR

BH Curls

35's x 8
35's x 8
35's x 8

9 sets forearms

meh. couldn't get a good pump

shoulders tomorrow


Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on February 07, 2014, 08:34:18 PM
Bando, nice pr on the cgbp
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 07, 2014, 09:39:49 PM
thanks Man, I feel like true PR's are 1RM's though.

I'm not sure WTH is going on but my gym has been PACKED this year. Plenty of newbs doing tiny weights and nothing but curls and bench, but also some actual lifters. I saw a guy today, maybe my weight, repping 1,000lbs on the leg press :-[

I hope the majority of the resolutioners are gone by Valentine's day as they usually are. I like having a few weak guys around, but when they are taking every piece of gym equipment it's time to thin the herd.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on February 07, 2014, 10:03:08 PM
Just my opinion but I used to think the same on pr being a 1rm. Now I believe that if you get one more rep from your normal weight or crank out reps at a higher weight than you normally do it's still a pr. Why? Because it gets you up, closer to a new goal, let's you know you're progressing.

Sucks with crowding. Maybe a few more weeks and the herd will thin out.

Got a whole bunch of new 'wellness works' classes at work. Thing that cracks me up is they are one day a week. So people show up once a week and do the class, then I hear them 'complain' that they're working out but not seeing any progress.   ::)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 09, 2014, 04:58:37 PM
shoulders

forgot journal but did about 10 mixed sets + sets shrugs

thankful that I got to W/O on a Sunday
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 10, 2014, 02:13:06 PM
Deload Week :panic:

DB BP

40's x 10
70's x 10
70's x 10

1 arm DB Rows

70 x 8
70 x 8

incline DB Press

60's x 10
60's x 10

Row machine

145 x 10
145 x 10

tendonitis curls 2 sets

abs

4 sets

The Machine was starting to break down, bicep tendons and joints were getting achey, legs still sore from a session like 5 days ago, time to heal

toying with the idea of a dance with the 115's next week, will need to use straps since I can't pick up a 115 with one hand
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on February 10, 2014, 02:18:26 PM

Got a whole bunch of new 'wellness works' classes at work. Thing that cracks me up is they are one day a week. So people show up once a week and do the class, then I hear them 'complain' that they're working out but not seeing any progress.   ::)

I have a girl who works with me and she works out 1 day per week an then talks to everyone about how she is working out! SMH!!!


Bando....what is a tendonitis curl??
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on February 10, 2014, 02:35:13 PM
I hear ya on the achey all the time. Maybe a deload is a good idea...
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 10, 2014, 02:43:03 PM

Bando....what is a tendonitis curl??


Bando's Tendonitis Curls (http://www.youtube.com/watch?v=fK7XEwcT4fs#)  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on February 10, 2014, 02:50:31 PM
^^^ Just sent that vid to D - he has the same tendonitis. Thanks!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on February 10, 2014, 02:54:43 PM
Thanks! My husbands arm has been bothering him for close to two weeks and he thinks it is tendonitis. Of course it would help if he went to the doctor but ain't gonna happen until it gets too painful for him to stand it anymore. I have some lighter weight DBs at home. Maybe I can talk him into trying these.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 10, 2014, 02:58:20 PM
Glad I can help 8) :pepper:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 11, 2014, 06:45:09 AM
could not sleep this am so went in for some fasted cardio, HITT on the treadmill 2.1 miles 30 minutes, held an 8 minute mile pace for 3 minutes at the end
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on February 11, 2014, 01:08:34 PM
could not sleep this am so went in for some fasted cardio, HITT on the treadmill 2.1 miles 30 minutes, held an 8 minute mile pace for 3 minutes at the end

8 minute mile is kicking it!  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 11, 2014, 01:10:48 PM
could not sleep this am so went in for some fasted cardio, HITT on the treadmill 2.1 miles 30 minutes, held an 8 minute mile pace for 3 minutes at the end

8 minute mile is kicking it!  8)

Thinking about doing a Mother's Day 5K, just need to hold that pace for another 21 minutes :o
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on February 11, 2014, 01:16:52 PM

8 minute mile is kicking it!  8)

Thinking about doing a Mother's Day 5K, just need to hold that pace for another 21 minutes :o
[/quote]

You can do it!

I always make a plan to run either an alloted time or distance before I even set foot on the treadmill. I will not allow myself to get off of it before then because I will feel like I did not complete my workout...and that aint gonna happen. I may do more but never less. I sometimes have to talk to myself and say only 3 more songs to listen to and that should be 5 miles and I am not a quitter.  LOL!

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on February 11, 2014, 09:18:20 PM
Deload Week :panic:

PM me when this journal is not centered around the pink dumbbells.

 :P
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 12, 2014, 02:35:48 PM

8 minute mile is kicking it!  8)

Thinking about doing a Mother's Day 5K, just need to hold that pace for another 21 minutes :o

You can do it!

I always make a plan to run either an alloted time or distance before I even set foot on the treadmill. I will not allow myself to get off of it before then because I will feel like I did not complete my workout...and that aint gonna happen. I may do more but never less. I sometimes have to talk to myself and say only 3 more songs to listen to and that should be 5 miles and I am not a quitter.  LOL!


I'm challenging my Wife to run it with me. 8) This one kind of sucks though, run down a road, run back up a road ::)

Legs Deload


squats

135 x 10, 10 sets

Calves

6 sets

pretty embarassing, a girl kept working in with me and using the same 135  :owned:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jediokie on February 12, 2014, 03:33:34 PM
10 x 10's are never a joke, especially squatting I don't care what weight it is.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 13, 2014, 07:26:22 AM
quick fasted morning run 2.1 miles 24:16
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on February 13, 2014, 05:06:13 PM
10x10 squats - awesome ;) Now your talkin!!!

You guys and your fast runs - I *reall* need to speed up my running  :(  Is there something specific you do for that other than just run faster?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 13, 2014, 06:42:24 PM
10x10 squats - awesome ;) Now your talkin!!!

You guys and your fast runs - I *reall* need to speed up my running  :(  Is there something specific you do for that other than just run faster?

On a treadmill it's pretty easy, just try to beat your last time. Eventually you get to a point where you are as fast as you're gonna get on a treadmill. Then you enter a race and look at all the people ahead of you that look like they could not run unless it was for free donuts, and you pass them.

The 10 x 10 at that weight was a little rough at the end, but no soreness, just working on form. Quite a few reps at the end I rested at the bottom ::)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 15, 2014, 09:39:18 AM
Last Day of deload

BB BP

Bar x 8
95 x 8
135 x 5
185 x 1
225 x 1
285 x 1

9 sets abs

was trying to get a vid for a BP Comp but my camera was beaing a little bitch, no matter I did not have the 300 I wanted in me anyway :-\
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on February 15, 2014, 01:52:24 PM
10x10 squats - awesome ;) Now your talkin!!!

You guys and your fast runs - I *reall* need to speed up my running  :(  Is there something specific you do for that other than just run faster?

On a treadmill it's pretty easy, just try to beat your last time. Eventually you get to a point where you are as fast as you're gonna get on a treadmill. Then you enter a race and look at all the people ahead of you that look like they could not run unless it was for free donuts, and you pass them.

The 10 x 10 at that weight was a little rough at the end, but no soreness, just working on form. Quite a few reps at the end I rested at the bottom ::)

I hate treadmill running, but I'm using it now beacuse, well there's more snow than road out there now & I'm not letting myself drop below a certain pace to get my legs used to the turnover, but fuk it's hard!  I'd rather be squatting!!!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on February 15, 2014, 04:37:59 PM
Looks like I timed coming in here perfectly...........................End of deload  ;D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 17, 2014, 01:38:33 PM
Chest

DB BP

30's x 8
80's x 7
115's x 4.5 PR
110's x 5
110 x 4
105's x 5
105's x 4.5

DB Pullovers

90 x 8, 3 sets

Incline DB Press

80's x 5, 3 sets
75's x 5, 2 sets

slight incline DB Press

50's x 12, 3 sets

shoulders are wrecked, (I hope in a good way) Can hardly even type :panic: ;D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on February 17, 2014, 01:48:35 PM
Mirin' that 115 PR Bando!

Looks like it was a good dance with you and the DB's (http://forum.purseblog.com/images/smilies/woohoo2.gif)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 17, 2014, 01:56:44 PM
Mirin' that 115 PR Bando!

Looks like it was a good dance with you and the DB's ([url]http://forum.purseblog.com/images/smilies/woohoo2.gif[/url])


I think we have a future together :bigthumb:

I was nervous about being able to pick it up with my left hand, so I picked up the left one with 2 hands and the right one with my dominant right hand :D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on February 17, 2014, 02:24:45 PM
Damn Bando! That's awesome on the 115's!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: halfway on February 18, 2014, 01:52:21 AM
Nice work on the PR!

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jediokie on February 18, 2014, 09:09:12 AM
Great work Bando, that's some impressive benching.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on February 18, 2014, 09:25:31 AM
Superb benching there Bando man.

Impressive lifting. PR PR PR Train. Yeah.  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 18, 2014, 09:35:27 AM
Thanks everyone, glorious chest soreness today 8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 18, 2014, 02:02:20 PM
Back

1 arm rows

55 x 8
90 x 5, 5 sets

Lat pulls

140 x 5, 5 sets (I tried these sitting straight up per a thread here)

Cable rows

150 x 5, 2 sets
160 x 5, 3 sets

Weighted pullups

+30, 5 x 5

Yates 1 arm cable row

100 x 8, 2 sets

Straight arm cable press down

4 x 10, 2 sets

nothing new or exciting, not happy with the way I look in the mirror, need to get after the gut fat and small arms

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on February 18, 2014, 04:55:00 PM

nothing new or exciting, not happy with the way I look in the mirror, need to get after the gut fat and small arms

MMM-K ::)


Got to get into shape for the boat this summer right Bando???
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 18, 2014, 06:01:05 PM

nothing new or exciting, not happy with the way I look in the mirror, need to get after the gut fat and small arms
[/size]


MMM-K ::)


Got to get into shape for the boat this summer right Bando???

Round is a shape.  :'(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on February 18, 2014, 06:29:37 PM
Congrats on the DBP PR. 8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on February 19, 2014, 02:57:57 PM
If your arms are small there's no fukin hope for me  :(

Nice PR  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 19, 2014, 03:05:52 PM
thanks everyone, super sore, like touch my chest and I'll scream sore, feels good but no way I can safely touch a weight today :'(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Lola on February 20, 2014, 10:01:02 AM
Weee congrats on the PR!!
Time to eat!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 20, 2014, 01:14:59 PM
Thanks Lola

Legs

Leg Press

140 x 8
180 x 7
270 x 6
360 x 6
450 x 5, 4 sets

3 sets machine extensions
6 sets abs
6 sets calves

Felt like crap going in, feel better now

could not get a squat rack :flame:


Title: Re: Bando's Log - The Needle and the Damage Done
Post by: ljimd on February 20, 2014, 03:42:23 PM
could not get a squat rack :flame:

That's why I put one in my home gym. I hate not being able to use equipment
when I want it.

I only go to the regular gym when I'm bored nowadays.................
or when the wife makes me go with her.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 21, 2014, 07:09:33 PM
Arms

CGBP

bar x 8
135 x 8
185 x 7
195 x 4
185 x 5

Curl Ups

BW x 10, 5 sets

BH Curls

30's x 8, 2 sets
35's x 8, 3 sets

Skulls

75 x 10
85 x 8
95 x 7, 3 sets

EZ Curls

75 x 10, 3 sets

DB Rope Tri Extensions

80 x 10, 3 sets

Shrugs

75 x 8, 6 sets

Reverse incline Flyes

25's x 10, 3 sets

forearms

6 sets

leasurely Friday night in the gym
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on February 23, 2014, 02:38:44 PM
Nice gurly arm day.   :P
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 24, 2014, 06:46:09 PM
no gym this weekend because of family stuff, couldn't get to get in till late today because of work stuff

not happy

chest

forget journal

12 sets assorted presses, 3 sets DB pullovers
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on February 24, 2014, 08:40:48 PM
I missed a lot in here. Nice job with the 115 DB PR.   :beerchug:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 25, 2014, 06:56:28 AM
Thanks Brah

another quick session where I either get a quick session or don't workout:

Back

Deads

136 x 6
225 x 5
315 x 2

BW Pullups

3 x 10

machine rows

stack X 8
230 x 10, 2 sets

Yates 1 arm rows

110 x 10, 3 sets "PB"  ::)

legs tomorrow
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jediokie on February 25, 2014, 08:54:36 AM
Sometimes quickies are the best.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on February 25, 2014, 05:17:28 PM
Sometimes quickies are the best.

^^^^^ I agree with this statement  :P
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 26, 2014, 03:02:48 PM
Another quickie >:(

Legs

Squats

bar x 8
115 x 9

205 x 9 slipped  :-[
205 x 10
205 x 10

Leg ext

100 x 10
110 x 10
110 x 10

Leg curls

25 x 10
35 x 10
35 x 10

Calves

6 sets

biceps tomorrow :tfh:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on February 26, 2014, 04:14:52 PM
Slipped???  :S
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on February 26, 2014, 04:26:25 PM
Slipped???  :S

got off balance
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 03, 2014, 07:17:39 PM
Damn, this thing is dusty :o

Spent the weekend traveling to the Arnold with people who even lift and seeing people who really fukking lift.

I have some new ideas, gonna let the dust settle before I mix anything up, for now ...

4 x 7, Chest


DBBP

110's x 7
110's x 6
105's x 6
100's x 6

Incline DBBP

75's x 7
75's x a sloppy 7
70's x 7
70's x 6

DB Pullovers

80 x 9, then 8, then 8 again

out of time so

BBBP

95 x 20
110 x 11 (worked in a with a girl who had a bar loaded)

nice swole.

great display of competative BB'er eating this weekend, these guys went nowhere without a nutrition source handy, did not go 2 hours without eating something. You would think someone that constantly eats would be fat, just was not the case.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on March 03, 2014, 07:24:21 PM
Nice DB work there.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on March 03, 2014, 07:25:36 PM
Welcome back.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on March 03, 2014, 08:42:44 PM
Nice heavy DB's there. Those guys have to be burning so much energy to be eating everything they do. I'd end up round.  ::)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 03, 2014, 09:01:48 PM
Those guys have to be burning so much energy to be eating everything they do.

They don't do much cardio, but hit the iron hard for sure.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on March 04, 2014, 12:17:23 PM
Those guys have to be burning so much energy to be eating everything they do.

They don't do much cardio, but hit the iron hard for sure.

Yea I can only imagine the amount of weights they move on a daily basis.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 04, 2014, 12:48:08 PM
Lats 4 x 7

Cable rows

150 x 7
160 x 7, 3 sets

Pullups

+25 x 6, then smashed my knee >:(

NG Pullups

+25 x 7
+35 x 7, 2 sets (think I'll do these for awhile)

T Bars

170 x 4
150 x 7, 3 sets
some static holds

Lat Pulls (sitting straight up)

110 x 7, 4 sets

Yates  1 arm cable rows

110 x 6
100 x 7

Straight arm press down

40 x 10, 2 sets

single grip pulls, 2 sets to failure (Like 4 reps) ::)

Good session, not terribly strong, but lots of volume 22 sets of Lat destruction

Legs tomorrow (hope my knee is OK) :flame:




Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on March 04, 2014, 12:59:18 PM
Damn strong back!  I'm jellin over the pullups.  I used to be good at them when I was in the Marines, but now I can't manage more than 6 good ones.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on March 04, 2014, 01:14:05 PM
How does one smash a knee doing pullups??
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 04, 2014, 03:04:55 PM
How does one smash a knee doing pullups??

I was on the assisted pullup machine and had the bar that you stand on for assists pushed out of the way. I guess I got swinging to much and rammed the bar with my knee :-\
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on March 04, 2014, 03:37:33 PM
How does one smash a knee doing pullups??

I was on the assisted pullup machine and had the bar that you stand on for assists pushed out of the way. I guess I got swinging to much and rammed the bar with my knee :-\
Bando, she's taller than us and had no idea there was somewhere that was used to step up to the bar. ;)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 05, 2014, 01:13:08 PM
Legs

warmups

225 x 7, 4 sets :) A to mutherfukking G

Leg Extensions

100 x 7
110 x 7
120 x 7
130 x 7 "PR"  ::)

Calves 6 sets

abs 9 sets

really wanted to bail on some of those last squat reps but I kept thinking of Bag Ramy's legs  ;D

(https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTlDSQxTl-SQsjLzQr4C84e9P_65HO7FgRae_V6RfXImgZD6l8l)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on March 05, 2014, 01:17:09 PM
Bando, she's taller than us and had no idea there was somewhere that was used to step up to the bar. ;)

Haha! I have never seen an assist machine in person only pictures. If I use close grip, I do have to get a stool because it is higher up. The wide grip bar all I have to do is get on my tippy toes  ;D

And Bando, what would you do with legs that big?? No way those fit into jeans or dress pants!!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 05, 2014, 01:26:09 PM
And Bando, what would you do with legs that big?? No way those fit into jeans or dress pants!!

I'll deal with it when the time comes :D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: tobymax on March 05, 2014, 04:01:12 PM
...
NG Pullups
...
Straight arm press down
...

What is an NG Pullup? 

I don't know why, but I always thought of straight arm press downs as a chest exercise.  I guess because the movement is similar to a pullover, albeit with a totally different ROM.  Googled it and found a youtube video.  Glad to know now that it's a lat exercise!  Ya learn something new every day.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 05, 2014, 04:02:21 PM
...
NG Pullups
...
Straight arm press down
...

What is an NG Pullup? 

I don't know why, but I always thought of straight arm press downs as a chest exercise.  I guess because the movement is similar to a pullover, albeit with a totally different ROM.  Googled it and found a youtube video.  Glad to know now that it's a lat exercise!  Ya learn something new every day.

Neutral Grip, makes them a little easier
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: tobymax on March 05, 2014, 04:21:37 PM
Neutral Grip, makes them a little easier
Ah, okay.  I'll have to try those again.  I gave up on regular pull ups because they are the worst thing on my elbow tendinitis.  Maybe a neutral grip will work better.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on March 05, 2014, 07:52:54 PM
...
NG Pullups
...
Straight arm press down
...

What is an NG Pullup? 

I don't know why, but I always thought of straight arm press downs as a chest exercise.  I guess because the movement is similar to a pullover, albeit with a totally different ROM.  Googled it and found a youtube video.  Glad to know now that it's a lat exercise!  Ya learn something new every day.

I thought of them as shoulder exercise. Guess I'll have to give them a try again.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 06, 2014, 12:53:23 PM
Arms

17 sets Bi's SS 17 sets Tri's

6 sets forearms

Great session, when the bicep tendons started sqwaking I just changed lifts. By the 16th set I finally got the pump I have been missing for so long and then I started to get "the look" from the other gym goers 8)

Earned some cold ones tonight

Shoulders tomorrow
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on March 06, 2014, 04:18:50 PM
40 sets for a gurly arm day. Nice going chief  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 07, 2014, 01:55:21 PM
40 sets for a gurly arm day. Nice going chief  8)

Thanks Cheif

Shoulders

DB Press

50's x 7
55's x 7
60's x 7
65's x7

Reverse DB flyes

30's SS 20, 3 sets to fail

Reverse pec dec

55 x 7, 4 sets

Shrugs

75's x 10, 5 sets

bang bangs

17.5 x fail, 3 sets

worked out hard all 5 days, every muscle is sore, in other words:

a perfect week :banana:     
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Daniel0636 on March 08, 2014, 04:22:02 PM
Good work mate!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 10, 2014, 12:39:05 PM
Good work mate!

Chest 5 x 5

DB BP

30's x 8
60's x 8
90's x 8
115's x 4 >:(
110's x 5
110's x 4 :(
105's x 5
105's x 4.5

DB Pullovers

85 x 8, 3 sets

Incline DB Press

80's, 5 x 5 :)

BB BP with pause

135 x 15, x 12

strength was a little off, not enough carbs
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on March 10, 2014, 01:04:21 PM
Good work mate!

Chest 5 x 5

DB BP

30's x 8
60's x 8
90's x 8
115's x 4 >:(
110's x 5
110's x 4 :(
105's x 5
105's x 4.5

DB Pullovers

85 x 8, 3 sets

Incline DB Press

80's, 5 x 5 :)

BB BP with pause

135 x 15, x 12

strength was a little off, not enough carbs

LOL @ 4.5. You don't get credit for half reps!  :P

I got a shit ton of carbs yesterday. Gonna see how my chest day goes ;)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: halfway on March 10, 2014, 04:26:10 PM
strength looks good to me.. tried finishing off with light paused BB after DB work last session too, its a great burn compared to regular benching

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 11, 2014, 06:46:59 AM
strength looks good to me.. tried finishing off with light paused BB after DB work last session too, its a great burn compared to regular benching

only thing that makes my pecs sore, I need to try those 1 arm floor presses.

Back (lats 5 x 5)

Pullups

BW x 7, 2 sets

+30 5 x 5

Machine rows

240 (stack) x 5, 4 sets
245, pinned another plate on x 5, not bad.jpg, thanks to whoever mentioned that tip in a journal

Yates 1 arm cable rows

110 x 10, x 8

straigh bar press, flatnut press 2 sets each

front levers, 6 "sets" pretty sloppy but I LOVE these, got them from a Kane article

cardio later, 169 lbs of lard :(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on March 12, 2014, 05:07:43 PM
Good solid work in here  :)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jrob69 on March 12, 2014, 09:06:59 PM
Lard my ass. Take a walk through walmart, it will make you feel better
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on March 13, 2014, 07:10:53 AM
strength looks good to me.. tried finishing off with light paused BB after DB work last session too, its a great burn compared to regular benching

only thing that makes my pecs sore, I need to try those 1 arm floor presses.

Back (lats 5 x 5)

Pullups

BW x 7, 2 sets

+30 5 x 5

Machine rows

240 (stack) x 5, 4 sets
245, pinned another plate on x 5, not bad.jpg, thanks to whoever mentioned that tip in a journal

Yates 1 arm cable rows

110 x 10, x 8

straigh bar press, flatnut press 2 sets each

front levers, 6 "sets" pretty sloppy but I LOVE these, got them from a Kane article

cardio later, 169 lbs of lard :(

Some serious pullups going on in here. Nice.

And you're welcome. Of course, I saw someone doing it so I didn't come up with it. lmao
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 13, 2014, 06:40:53 PM
thanks Fellas

Legs 5 x 5

Leg press

warmups

450 x 4
450 x 5, 4 sets

Leg Extensions

115 x 5, 5 sets

calves

6 sets

quick one, short on time
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 14, 2014, 02:29:18 PM
sorry I have not been replying in journals much, only have time to read through quickly lately

Arms

All SS

Preachers

75 x 8
75 x 8
80 x 5
85 x 5
90 x 5
90 x 5

DB Extensions

50 x 8
50 x 8
75 x 5
80 x 5
80 x 5
80 x 5

Standing EZ Bar curls

75 x 6
105 x 5
105 x 5
105 x 5

Skulls

75 x 6
105 x 5
110 x 5
110 x 5

CGBP

185 x 5
190 x 6
195 x 6 :D

BH Curls

35's x 5
37.5's x 5
37.5's x 5

6 sets of forearms

I was gonna try 5 x 5, by my bicep tendon did not care for that idea

spotted a buddy for a 315 front squat  :o I asked "was that a PR?"

"Yes by 30 lbs"  :thumbsup:

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on March 14, 2014, 04:07:57 PM
Serious guns there Bando!  That's some heavy weights to be slinging around. 
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 15, 2014, 04:05:20 PM
Shoulders

Reverse incline flyes

30's x fail SS 15's x fail
3 sets

Trap bar shrugs

135 x 8
185 x 8, 4 sets

Front Levers

https://www.youtube.com/watch?v=RxQ9wf_cUpU (https://www.youtube.com/watch?v=RxQ9wf_cUpU)

Just playing with these still

Face pulls

5 sets 130 x 10

DB Side raises

15's x fail, 3 sets

standing bang bangs

15's x fail, 3 sets

abs, 6 sets

Fun day, swole, liked my look into mirror in a tank, may wear a tank in my real gym next week, legs sore as hell rest day tomorrow



Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on March 15, 2014, 04:22:13 PM
Where do the front levers hit?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 15, 2014, 05:15:15 PM
Where do the front levers hit?

Timberwolf says they are great for lats, but I couldn't target a muscle that they didn't hit
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 17, 2014, 01:18:18 PM
Chest

BB BP

bar x 8
135 x 6
185 x 6
225 x 5

DB BP

115's x 4
110's x 3 :o
100's x 6

Incline DB Press

85's x 5, 3 sets <-new ground for me
80's x 5, 2 sets

DB Pullovers

90 x 7, 8, 8 <-another new number for me

Rack Run (dropsets to fail)

70's x fail
65's x fai
55's x fail
45's x fail
35's x fail
25's x fail, and weak as a kitten :panic:

Could not get a DB Bench at 1st

abs terribly sore from Saturday's front levers

Back Day tomorrow Morning

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on March 18, 2014, 09:16:35 AM


abs terribly sore from Saturday's front levers



Does not surprise me one bit  :P
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 18, 2014, 07:06:06 PM

Does not surprise me one bit  :P

Chest also nice and sore

Back, 5 x 5

Cable Rows

warmup

170 x 5
180 x 5, 4 sets

Pullups

+25, 5 x 5

1 arm DB Rows

80 x 5
90 x 5, 4 sets

Yates 1 arm cable rows

100 x 10, 8, 8

1 arm assisted pullups

2 sets

lat pulls (legs behind me)

100 x fail, 3 sets

had to go after work, was tired but work got done
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: PVSampson on March 18, 2014, 07:15:12 PM
Got a question...Do you do DB pullovers laying on the bench or just support your shoulders?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 18, 2014, 07:23:21 PM
Got a question...Do you do DB pullovers laying on the bench or just support your shoulders?

Laying flat, I don't feel any extra stimulation the other way. I put my feet under dumbells for more stability, maybe I'll make a vid.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: PVSampson on March 18, 2014, 07:29:41 PM
Right,wondering because I lay on the bench with my feet on and arch my back.I just can't lay sideways with shoulders resting on it. Seems to work though,can definitely feel it in chest.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 18, 2014, 07:49:50 PM
Right,wondering because I lay on the bench with my feet on and arch my back.I just can't lay sideways with shoulders resting on it. Seems to work though,can definitely feel it in chest.

hits me in the delt/chest tie in, I see a lot of guys doing this with light weights as kind of a "finisher" but I see value in taking it heavy.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 18, 2014, 07:52:03 PM
Got a question...Do you do DB pullovers laying on the bench or just support your shoulders?

Laying flat, I don't feel any extra stimulation the other way. I put my feet under dumbells for more stability, maybe I'll make a vid.

wow that was a great 10K post ::)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 19, 2014, 04:14:25 PM
Legs 5 x 5

Squats

warmups

225 5 x 5

Leg Extension

120 5 x 5 (PB) ::)

calves 7 sets donkey 405 x fail

nothing feeling to hot and even the squat rack could not make me feel better :-[
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: ljimd on March 19, 2014, 04:41:56 PM

nothing feeling to hot and even the squat rack could not make me feel better :-[

I've never used the words "squat rack" and "good time" in the same sentence
until now. 
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: tobymax on March 19, 2014, 04:47:32 PM
Nice work going on in here; definitely a log that I like to follow. 

Re: The discussion above about pullovers -- I love bb pullovers, lying flat on a bench.  I feel it over the entire chest, and it really lends to a great pec pump. 
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 24, 2014, 02:13:44 PM

nothing feeling to hot and even the squat rack could not make me feel better :-[

was sick the next day, and the next day, then went away for the weekend. So missed arms and shoulders last week, the rest did me good though.

Nice work going on in here; definitely a log that I like to follow. 

Thanks Man.

Chest 3 x 10

DB BP

warmups

100's x 10
100's x 6 :o
95's x 6 :o
85's x 10
85's x 10 with R/P

Incline DB BP

75's x 10
75's x 5 :o
65's x 10
65's x 10 with R/P

DB Pullovers

85 x 10, 3 sets

BB BP

155 x 10, 2 sets
155 x 8
135 R/P to fail

everything feels good, small and weak, but that's gonna change



Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jediokie on March 24, 2014, 02:36:14 PM
Do you do all your DB BP normal or have you ever done a hammer grip?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 24, 2014, 02:42:53 PM
Do you do all your DB BP normal or have you ever done a hammer grip?

Normal, I'm really trying to dial in pecs, triceps and delts can go get worked on their own damn day and stop bullying the pecs on their day.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on March 25, 2014, 04:17:28 AM
You doing a 5*5 approach to legs Bando?

Bumping weekly?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 25, 2014, 07:35:50 PM
You doing a 5*5 approach to legs Bando?

Bumping weekly?

No I run ID's 3 x 10, 4 x 7, 5 x 5, 2 weeks each, deload rinse repeat.

Back 3 x 10

Cable rows

warmups

170 x 10
160 x 10
160 x 10

pullups

+ 15 x 9
NG + 10 x 10, 2 sets <-weak on these today :S

T Bars

135 x 10, 3 sets

1 arm rows

90 x 10, 3 sets <-far and away the most I've ever done :D

Lat pulls

100 x 10, 2 sets
100 x 9

1 arm Yates rows

100 x 10
90 x 10, 2 sets

single grip BW pullups

6, 8, 6

just smashed it, left bicep tendon very tender, gotta baby that for a few days :-\
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on March 25, 2014, 07:41:56 PM
Yeah remember you saying that you were doing something like that. Thought you might of changed thats all.

So do you up the numbers each cycle after the deload? LB per week?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 25, 2014, 07:48:53 PM

So do you up the numbers each cycle after the deload? LB per week?

That's the plan 8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 26, 2014, 04:46:09 PM
Legs 3 x 10

Leg Press

90 x 10
180 x 10
270 x 8
360 x 10, 3 sets

front squats

95 x 6
135 x 3
135 x 3 <-killing my elbows

Leg extensions

120 x 10, 3 sets

7 sets calves

9 sets abs

crappy day, leg press was not oiled and was clunky and hard


Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BigDaddy on March 26, 2014, 04:51:18 PM
crappy day, leg press was not oiled and was clunky and hard

I actually have a can of WD40 in my gym bag because they never clean/oil the weight stacks on the pully and pulldown machines at my gym. 
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Little Tim on March 26, 2014, 10:23:53 PM
Quote
No I run ID's 3 x 10, 4 x 7, 5 x 5, 2 weeks each, deload rinse repeat.

Been meaning to pick your brain about that.  About a year ago, you mentioned that completing the reps was paramount to increasing the weights.  Still following this? 

Reason I ask is I'm topping out on SL 5x5,  and is reccommended to try 3 times before dropping the weight and ramping back up. 

And second question: What "ideas" sparked your interest at the Arnold from a few weeks ago?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 27, 2014, 11:39:16 AM
Quote
No I run ID's 3 x 10, 4 x 7, 5 x 5, 2 weeks each, deload rinse repeat.

Been meaning to pick your brain about that.  About a year ago, you mentioned that completing the reps was paramount to increasing the weights.  Still following this? 

Reason I ask is I'm topping out on SL 5x5,  and is reccommended to try 3 times before dropping the weight and ramping back up. 

And second question: What "ideas" sparked your interest at the Arnold from a few weeks ago?

1. I'm not quite as strict these days, as long as I'm getting sore and being challenged, I feel the change in rep scheme is working and causing "muscle confusion"

2. The concept of eating consistantly and not "going catabolic" is not BroSci and quality whey shakes are an excellent addition
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on March 27, 2014, 03:00:41 PM
2. The concept of eating consistantly and not "going catabolic" is not BroSci and quality whey shakes are an excellent addition

So how often, how much and what are you eating, and how is it affecting your weight, or more importantly your body fat?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 27, 2014, 03:03:03 PM
2. The concept of eating consistantly and not "going catabolic" is not BroSci and quality whey shakes are an excellent addition

So how often, how much and what are you eating, and how is it affecting your weight, or more importantly your body fat?

Yes, weight and size is my concern, I feel small and I'm not terribly lean to pull off being small.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on March 27, 2014, 03:12:28 PM
2. The concept of eating consistantly and not "going catabolic" is not BroSci and quality whey shakes are an excellent addition

So how often, how much and what are you eating, and how is it affecting your weight, or more importantly your body fat?

Yes, weight and size is my concern, I feel small and I'm not terribly lean to pull off being small.

Since I've started back I look myself and see a "skinny fat" man. I am starting to see a little improvement but I don't seem to have the confidence to just up the calories and try to grow...................

Guess I'm just fucked up :crazy:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Little Tim on March 27, 2014, 09:14:09 PM
Thanks for letting me pick your brain.  Always gleaning information from others evolution in this game. As much as I wanted the perfect formula from the beginning (don't we all), it's great learning and adjusting as I go along. 

Definitely considering incorporating some of the variable sets into the next program. 

Thanks again.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jediokie on March 28, 2014, 08:11:40 AM
Yes, weight and size is my concern, I feel small and I'm not terribly lean to pull off being small.

Do you feel small or short? Not trying to be a smart ass just they are two different things that often get confused. I would say you are definitely not small. You have mass and are stronger than most guys 40lbs heavier than you.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 28, 2014, 09:25:37 AM
Yes, weight and size is my concern, I feel small and I'm not terribly lean to pull off being small.

Do you feel small or short? Not trying to be a smart ass just they are two different things that often get confused. I would say you are definitely not small. You have mass and are stronger than most guys 40lbs heavier than you.

I don't mind being short, I have short muscle bellies so I can look bigger than tall, lean guys with the same amount of muscle.The thing is, I have been bigger than I am now, and I'm not happy with that.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 28, 2014, 02:57:43 PM
Shoulders and Arms day of 3's

Reverse incline flyes

32.5's x 6 SS 20's x 12, 3 sets

Incline laying shrugs

55's x 8, 3 sets (saw some guys doing this last week, so gave them a try)

Shrugs

75's x 8, 3 sets

Bang Bangs

17.5's, 3 sets to failure

BH Curls

32.5's x 8, 3 sets

Decline DB Hammer skulls

40's x 8, 3 sets

Preacher Curls

85 x 8, 3 sets

Reverse grip pulldowns

50 x 8, 3 sets

Hammer DB preachers

35 x 6, 3 sets

CGBP

185 x 6, 8, 7

Forearms

9 sets

great session, just front levers this weekend




Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Daniel0636 on March 29, 2014, 02:36:51 PM
Yes, weight and size is my concern, I feel small and I'm not terribly lean to pull off being small.

Do you feel small or short? Not trying to be a smart ass just they are two different things that often get confused. I would say you are definitely not small. You have mass and are stronger than most guys 40lbs heavier than you.

I don't mind being short, I have short muscle bellies so I can look bigger than tall, lean guys with the same amount of muscle.The thing is, I have been bigger than I am now, and I'm not happy with that.

I hate being short lol limits my choice of women :P. Solid lifting as always bando  :beerchug:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on March 31, 2014, 01:06:28 PM
Solid lifting as always bando

Thanks Man

Chest
3 x 10

DB BP

35's x 9
65's x 7
100's x 9
95's x 9
90's x 6 :o <-this was a disappointing DB BP day

1 arm floor DB BP

42.5 x 8
50 x 10
60 x 10

BB BP

185 x 10
185 x 9
175 x 8

DB Incline Press

70's x 6
60's x 8
55's x 10

DB Pullovers

90 x 8, 3 sets :)

stalled on the dumbell work, time to go back to BB for awhile

Back tomorrow
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 01, 2014, 09:42:28 AM
Back 3 x 10

Machine rows

190 x 10
220 x 10
240 x 10

BW Wide pullups

10, 10, 9

Yates one arm rows

110 x 10, 3 sets :) "PR"  ::)

Seperate handle pulldowns

145 x 10
145 x 9
130 x 10

Front levers

3 sets of goofing around

got 'er done a 5:30 am as I'm busy as hell at work today

Legs tomorrow
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on April 01, 2014, 05:36:27 PM
You don't just goof around doing front levers! LOL!

Not sure if I could function @ 5:30 in the morning in the gym. I guess if that was the only time I could make it, I would be fine!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on April 01, 2014, 06:43:01 PM
Holy Yates that's some good rowing!  @530 I'd back asleep on a bench.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on April 02, 2014, 10:11:13 AM
Strong back session  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 02, 2014, 12:53:02 PM
Thanks Bro's and She Bro ;D

Legs 3 x 7

Leg Press

warmups

380 x 10 (up 20 lbs)
370 x 10 (up 10
370 x 10 (up 10)

Line for squats racks was like 3 deep :flame: so..

Leg Extension

130 x 6  :-[
120 x 10, 5 sets

Calves 7 sets

Abs, 6 sets

pissed me off that I could not squat. Saw an old fat dude Deadlift 365 x 3 though, pretty cool. Tossup between arms and shoulders tomorrow.

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on April 02, 2014, 01:04:32 PM
Thanks Bro's and She Bro ;D

Legs 3 x 7

Leg Press

warmups

380 x 10 (up 20 lbs)
370 x 10 (up 10
370 x 10 (up 10)

Line for squats racks was like 3 deep :flame: so..


Leg Extension

130 x 6  :-[
120 x 10, 5 sets

Calves 7 sets

Abs, 6 sets

pissed me off that I could not squat. Saw an old fat dude Deadlift 365 x 3 though, pretty cool. Tossup between arms and shoulders tomorrow.

Do they not know who the hell you are???????

Arms today and shoulders tomorrow for me  ;)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 03, 2014, 12:39:08 PM
Shoulders 3 x 10

DB Shoulder Press

warmups

65's x 9
60's x 9
60's x 10

Incline bench shrugs

70's x 10, 3 sets, felt good about these today

Rev Incline Flyes

30's x fail SS 20's x fail, 3 sets

DB Shrugs

75's x 10, 3 sets

Bang Bangs

20's x fail, 2 sets

20's, 15's, 10's, 5's x fail (drop set) The pain was gorgeous!  ;D

Rev Pec deck

55 x 10, 3 sets

It's a great day to be alive



Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on April 03, 2014, 12:54:56 PM
Bang Bangs

20's x fail, 2 sets

20's, 15's, 10's, 5's x fail (drop set) The pain was gorgeous!  ;D


It's a great day to be alive

My shoulders are throbbing just thinking about such madness!!!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 03, 2014, 01:00:24 PM
Bang Bangs

20's x fail, 2 sets

20's, 15's, 10's, 5's x fail (drop set) The pain was gorgeous!  ;D


It's a great day to be alive

My shoulders are throbbing just thinking about such madness!!!

I was screaming FUK YOU Bando!

And I am Bando :eek:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 04, 2014, 07:36:37 PM
so the incline shrugs did a number, great trap soreness :)

Arms


15 sets of bis and tri's not typing all that out, 9 sets forearms

To finish Tri's I did CGBP with 135 x fail super close grip then rested for a few seconds and widened my grip by half of a hand x fail and kept doing that until they were crying :'( ;D

If traps are healed by tomorrow may go in for deadlifts
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on April 04, 2014, 08:00:08 PM
so the incline shrugs did a number, great trap soreness :)

Arms


15 sets of bis and tri's not typing all that out, 9 sets forearms

To finish Tri's I did CGBP with 135 x fail super close grip then rested for a few seconds and widened my grip by half of a hand x fail and kept doing that until they were crying :'( ;D

If traps are healed by tomorrow may go in for deadlifts

When you say fail do you mean actual fail like you couldn't lift the bar back up or just you couldn't do another rep? Either way, that's a lot of arm workout.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 04, 2014, 08:13:58 PM
Just until I know I'm not gonna get another rep. That set was preceded by 2 sets of 185 x 7
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on April 04, 2014, 09:21:53 PM
Ok, that's what I thought you meant. 185x7?  8) Some day.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 04, 2014, 09:51:29 PM
Ok, that's what I thought you meant. 185x7?  8) Some day.

That was at the end of my session. I think if I started with those I would be good for 225 x 5 :pepper:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on April 04, 2014, 09:52:29 PM
Ok, that's what I thought you meant. 185x7?  8) Some day.

That was at the end of my session. I think if I started with those I would be good for 225 x 5 :pepper:

So this is the part where I say the obligatory "Fuk you Bando".  :nanana:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 05, 2014, 11:31:48 AM
Deads

135 x 8
135 x 8
225 x 6
225 x 6
315 x 6
315 x 4
365 x 1
365 x 1
315 x 4
315 x 3
225 x 12  :D
225 x 8
225 x 8
135 x 12
135 x 12

Productive rest day
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on April 05, 2014, 12:16:33 PM
hell yeah!  high volume deadz.  good work!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Daniel0636 on April 06, 2014, 11:42:43 AM
Nice deadlifts there!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 06, 2014, 03:53:47 PM
Thanks guys, knee is scraped up and bloody :(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 07, 2014, 01:45:25 PM
Chest 5 x 5

BB BP

warmups

225 x 5 x 5

Incline DB Press

80's x 5, 4 sets

80's x 4

DB pullovers

90 x 7
90 x 8
90 x 8

Floor DB presses

65 x 7, 3 sets (these were hard today)

Just kind of going through the motions
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jrob69 on April 07, 2014, 04:48:39 PM
Its a good motion
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Get-n-fit on April 07, 2014, 05:44:48 PM


Floor DB presses

65 x 7, 3 sets (these were hard today)


Floor presses are great, really helped me with exploding off the bottom.........dammint that just sounds wrong.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 08, 2014, 07:28:18 PM
Thanks Guys 8)

Back 5x5

warmups

Cable Rows

180, 5 x 5 "PR" ::)

Pullups

BW x 15

Cable pulldows

130 x 5
140 x 5
140 x 5

1 arm rows

95 x 5 x 5 "PR" ::)

Yates 1 arm cable Rows

120 x 5, 3 sets "PR" ::)

Flatnuts, cable lat things

3 sets x 60 fail

had to go at punk time >:(

wanted to avoid pullups since I think they are bothering my bicep tendon. Both lat pulldowns were busy so I motioned to the Asian "Pullup God" who spends an hour doing pullups every day that I wanted to work in. He motions "go" with a disgusted smirk. I couldn't reach, so I threw my straps on the floor and jumped up and set a nice wide grip. Did 15 reps touching almost the bottom of my sternum to the bar. Could have done more but I would have had to "kip."

Age: 47, take that pullup douche :owned:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on April 08, 2014, 07:48:51 PM
Thanks Guys 8)

Back 5x5

warmups

Cable Rows

180, 5 x 5 "PR" ::)

Pullups

BW x 15

Cable pulldows

130 x 5
140 x 5
140 x 5

1 arm rows

95 x 5 x 5 "PR" ::)

Yates 1 arm cable Rows

120 x 5, 3 sets "PR" ::)

Flatnuts, cable lat things

3 sets x 60 fail

had to go at punk time >:(

wanted to avoid pullups since I think they are bothering my bicep tendon. Both lat pulldowns were busy so I motioned to the Asian "Pullup God" who spends an hour doing pullups every day that I wanted to work in. He motions "go" with a disgusted smirk. I couldn't reach, so I threw my straps on the floor and jumped up and set a nice wide grip. Did 15 reps touching almost the bottom of my sternum to the bar. Could have done more but I would have had to "kip."

Age: 47, take that pullup douche :owned:

Whoa, time to start slowing down. Stick to low weights on the machines only.   ::)  ;)

Lots of good stuff going on in here.  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: deerslayer on April 09, 2014, 07:03:21 AM
Haha pull up douche....Nice!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 09, 2014, 12:46:43 PM
Thanks, and no lat soreness :S

Legs

Leg Press

squeeky and rusty >:(

90 x 9
180 x 5
270 x 5
360 x 5
450 x 4

Squats

225 x 5 x 5

Leg extensions

116 x , 7, 7, 6, 6, 6

calves

6 sets

I hate leg day
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on April 09, 2014, 07:33:53 PM
Nice squatting Bando.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 10, 2014, 08:18:19 PM
Shoulders

Incline bench shrugs

50's x 8
50's x 8
75's x 9, 10, 10, really liking these

DB Presses

60's x 6, 8, 8 a real chore today

Rev Flyes SS Bang Bangs, 3 sets the usual #'s + several reps with the 30's

Shrugs

75's x 10, 3 sets, these are getting easy, time to up the weight

I'm seeing something in my traps I like, between these bench shrugs and consistent DL sessions I hope to make it even better.

Off tomorrow, work :'(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on April 10, 2014, 08:40:03 PM
Good work.  You'll have traps coming out of your ears in no time.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 12, 2014, 03:45:16 PM
Deads

135 x 8
135 x 8
225 x 6
225 x 6
315 x 4

stopped

Arms

6 sets bi's, 6 tri's

front levers

back and legs still sore from squats, I thought I could work through it but after 5 sets of deads it was worse than when I started so I bailed :-[
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 14, 2014, 08:29:37 PM
Chest 5 x 5

Incline bench

warmups

185 x 5 x 5

Flat bench

warmups

225 x 3 >:(

205 x 5, 4 sets

Decline Smith

185 x 7, 8, 6

Incline flyes

30's x 8, 10, 8

Going to concentrate on upper chesticles for awhile
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on April 14, 2014, 08:37:30 PM
Good work.  I'm sure those sets of 185 incline had a lot to do with your flat bench.  Still excellent work and plenty of volume.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 14, 2014, 08:46:25 PM
Good work.  I'm sure those sets of 185 incline had a lot to do with your flat bench.  Still excellent work and plenty of volume.

Thanks, I barely got those 205's up, they were HEAVY :-\
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on April 14, 2014, 08:53:21 PM
Good work.  I'm sure those sets of 185 incline had a lot to do with your flat bench.  Still excellent work and plenty of volume.

Thanks, I barely got those 205's up, they were HEAVY :-\

I agree. I bet those ones at 185 sapped your strength.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 15, 2014, 07:45:55 PM
Back 5 x 5

DB Rows

65 x 8
80 x 6
100 x 5, 3 sets <-new # but bicep tendon was griping

Pullups

BW  x 5
+30, 5 x 5

T Bars

90 x 8
135 x 8
170 x 5, 3 sets, again Bicep tendon

Lat pulls

140 x 5, 3 sets

SS with

Cable rows

180 x 3 :o
170 x 5
170 x 5

Yates 1 arm rows

110 x 7, 8, 7

couldn't really find my groove today, I really need to deload soon
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on April 15, 2014, 09:17:45 PM
Sounds like your bicep tendon is really looking for a deload....
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 19, 2014, 12:53:21 PM
Legs

squats

bar x 8
bar x 8
95 x 6
135 x 6
185 x 6
225 x 6, 5 sets

Leg extension machine

5 sets

Leg curl machine

5 sets

Calves

6 sets

been out of the gym dealing with life, deload next week, then will be looking at a new program, not sure what yet, maybe something from the encyclopedia of BB'ing


Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 22, 2014, 06:47:21 AM
Deload

Chest

Incline BB BP

warmups

135 x 8, 3 sets

1 arm floor DB Press

50 x 10, 3 sets

DB Press

75's x 8, 3 sets

left shoulder squawky from a couple of falls I had
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 25, 2014, 06:57:43 AM
legs, deload

squats

135 x 10, 5 sets

calves 4 sets

leg ext 3 sets

leg curl 3 sets

light shoulders arms tomorrow

new program next week

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on April 25, 2014, 09:25:22 AM
legs, deload

squats

135 x 10, 5 sets

calves 4 sets

leg ext 3 sets

leg curl 3 sets

light shoulders arms tomorrow

new program next week

musta used some WD40 on the rusty and squeeky parts....or it's just cause of the deload.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 26, 2014, 01:23:26 PM

musta used some WD40 on the rusty and squeeky parts....or it's just cause of the deload.

joints feel great, bicep tendons - not so much

last day deload

mixed bag today

pullups

Curlups

OHP's

BB Curls

DB Decline skulls

Yates 1 arm rows

incline bench shrugs
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on April 26, 2014, 06:21:35 PM
Deload weeks are sometimes real good. Unfortunately my deload week I ended up with a head and chest cold.

Have you figured out what plan or routine you will be switching to? I still need to nail something down.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 26, 2014, 06:32:39 PM
Have you figured out what plan or routine you will be switching to? I still need to nail something down.

I'm leaning towards Doggcrap, have not run it in 2 years. Would be great shock to the system and the only program that I've noticed really jacks up my leg diameter.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on April 26, 2014, 06:33:54 PM
I read some of your journal the one day from the beginning and saw you were running DC. How long did you run it for and what made you switch away from it?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 26, 2014, 07:24:58 PM
I read some of your journal the one day from the beginning and saw you were running DC. How long did you run it for and what made you switch away from it?


I probably ran it twice, maybe 9 months each time, which is way to long.

here's a vid of what DC Deads look like, this was 2 years and 2 months ago, I had a lot more belly fat

DC Deadlifts 4th Cycle - 330 LBS@176 BW (http://www.youtube.com/watch?v=HCwzReZJyQM#)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: jrob69 on April 26, 2014, 08:22:45 PM
Nice job loosing that belly
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 26, 2014, 08:38:47 PM
Nice job loosing that belly

Only took 1 hard cut. And by hard I mean hard. Looking back it was worth it, was miserable for 4 months or so, but even that had rewards, made me realize how bad I wanted it.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on April 26, 2014, 09:07:08 PM
Damn.  4 months?  How much did you cut?   How was your strength at the end? Sometimes I wonder if I should cut hard and fast and get it over with, then the smart side tells me to go slow and do it right.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 26, 2014, 09:20:59 PM
Damn.  4 months?  How much did you cut?   How was your strength at the end? Sometimes I wonder if I should cut hard and fast and get it over with, then the smart side tells me to go slow and do it right.

I dropped 10 lbs in 4 months, did not lose any signifigant muscle mass. I'm only 165 now, it's not so much about weight but muscle vs. fat percentage. My strength tanked but when you are the strongest guy at your weight in your gym to begin with, you can drop 20 lbs from your lifts and still impress people.

I kept trying to slow cut and it did not work, so I did AM fasted cardio and PM cardio, cut down on beers and did 3 a days. 4 months of that shit and the beer belly went bye bye
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on April 26, 2014, 09:54:15 PM
So for DC training you're basically lifting that same weight with virtually no rest in between? That would, in all likelihood, kill me. lol

I don't have any cardio stamina.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Little Tim on April 26, 2014, 09:59:51 PM
Gut vanishing strategy noted. Like BLK00TJ already said,  may just be smarter to get it done and over with.

Just need more hours in the day.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 26, 2014, 10:02:26 PM
So for DC training you're basically lifting that same weight with virtually no rest in between? That would, in all likelihood, kill me. lol

I don't have any cardio stamina.

you take between 18 and 25 deep breaths. It's really kind of on the fringe of programs, some hate it and some love it. It also incorporates hard fascia stretching, which again you will get lots of hard looks in the gym.

But in the end, it works.

But not forever
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on April 26, 2014, 10:13:01 PM
Damn, I definitely need more than 25 breaths between sets due to both my asthma and lack of any cardio conditioning. lol

Thanks for the info though.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 28, 2014, 10:25:09 AM
Decided to go back to my 1st "real program" for awhile. Only 3 sets of a particular lift, pryamid up to heavy weights and then switch lifts. I feel the need to lift heavy weights even if I have to start wrapping my elbows.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on April 28, 2014, 10:27:35 AM
How many specific exercises do you have planned? How are you going to split days, maybe Legs/Push/Pull or something else?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 28, 2014, 10:40:18 AM
How many specific exercises do you have planned? How are you going to split days, maybe Legs/Push/Pull or something else?

about 5 main compounds for upper + iso, finisher work, going to run with Chest, Back, Legs, Shoulders, Arms
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 29, 2014, 06:44:32 AM
Chest

DB BP

30's x 8
70's x 8
100's x 8
105's x 5
105's x 2

Incline DB BP

75's x 8
80's x 6
80's x 5

DB Pullovers

75 x 8
80 x 8
85 x 8
90 x 8

BB BP

135 x 8
185 x 8
205 x 5
185 x 8

DB 1 arm floor press

55 x 10
65 x 10
65 x 8

wow strength tanked on deload, back today

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on April 29, 2014, 07:26:26 AM
How many specific exercises do you have planned? How are you going to split days, maybe Legs/Push/Pull or something else?

about 5 main compounds for upper + iso, finisher work, going to run with Chest, Back, Legs, Shoulders, Arms

Sounds solid. Yesterday was legs for me. Today I may go in and work shoulders.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on April 30, 2014, 07:08:08 PM
unplanned day off yesterday, just as well, back was sore

Back

Cable Rows

90 x 8
120 x 8
150 x 8
160 x 7
170 x 8


Lat Pulls

80 x 8
130 x 8
140 x 8
150 x 6

T Bars

90 x 8
135 x 8
160 x 6
170 x 6

Pullups

BW X 6
+20 x 6
+20 x 6

Yates 1 arm cable row

100 x 8
110 x 8
120 x 8 (PR) ::)

Straight bar press downs 50 x fail, 3 sets

great session, creatine loaded back up, good pump
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on May 01, 2014, 03:58:03 PM
I'd like to say I've read through all the pages I've missed while I was away.......................but I'd be lying  :P

Have I missed anything major?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 01, 2014, 06:42:28 PM
I'd like to say I've read through all the pages I've missed while I was away.......................but I'd be lying  :P

Have I missed anything major?

some progress pics and vids awhile back (You won't have to stand back 8 feet to see them like your Sri Lanka pics) no new strength things

Legs

squats

bar x 8
95 x 8
135 x 8
185 x 8
225 x 6

Leg press machine

170, 180, 190, 205 x 8

Leg extensions

120, 140, 160 x 8

stack (200) x 6  ;D PR! ::)

Leg curls

100 x 8
120 x 8
140 x 8
150 x 8

6 sets calves

quick and dirty evening session
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on May 02, 2014, 07:41:54 AM

some progress pics and vids awhile back (You won't have to stand back 8 feet to see them like your Sri Lanka pics) no new strength things

I'm long sighted  :(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 02, 2014, 01:10:12 PM
Arms

all supersets

BH Curls

25's x 8
30's x 8
35's x 8

Decline DB Hammer Skulls

30's x 8
35's x 8
40's x 8

Preacher curls (straight bar)

55 x 8
75 x 8
80 x 2 :o

DB Tri Extensions

70 x 8
75 x 8
80 x 8

Hammer DB Preachers

35 x 8, 3 sets

Rope tricep presses

80 x 6, 3 sets

EZ Bar curls

105 x 6, 3 sets :D

Skullz

105 x 8
110 x 6
115 x 6

outta time, forearms tomorrow

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 03, 2014, 02:17:56 PM
forearms tomorrow

9 sets

shoulders/traps

18 sets of various lifts, head was not in the game today
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 06, 2014, 12:08:31 PM
Chest

BB BP

bar x 8
95 x 8
135 x 8
185 x 8
225 x 5
230 x 3
235 x 2 :(

Incline Press
135 x 8
155 x 8
175 x 5   :(

DB BP

75's x 10, 3 sets

1 arm floor press

55 x 10
65 x 10
65 x 10

quick before work session, busy as hell lately  :'(

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: tobymax on May 06, 2014, 03:02:43 PM
Looks like a good chest day, but, uh, wasn't yesterday International Chest Day?    ;)

I had to look up what a 1 Arm Floor Press is.  Have never seen anyone do that exercise in my gym.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on May 06, 2014, 04:00:15 PM
Damn Bando, how many were you wanting on those sad faces?

Likin' the new avi.   :thumbsup:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 06, 2014, 04:06:46 PM
Damn Bando, how many were you wanting on those sad faces?

Likin' the new avi.   :thumbsup:

last year at this time I was benching 225 x 10 with no spotter. I'm a little weak from deload but damn  :(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 07, 2014, 07:51:47 PM
Back

Back machine rows

warmups then

240 (stack) x 8
250 x 8
265 x 6 <-love adding that plate to the stack :D

Pullups

BW x 8
+20 x 3
+20 x 6 <- these sucked today

Deadlifts

135 x 8
225 x 6
315 x 4
365 x 0

Yates 1 arm cable rows

110 x 10
120 x 10
140 x 8 <- did not want to end the set on the 13 settings

Dumbell 1 arm rows

75 x 12, 2 sets

group lift tomorrow morning and possibly the last time I lift with one of my buddies :-\

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: halfway on May 07, 2014, 10:23:37 PM
Looks like a good chest day, but, uh, wasn't yesterday International Chest Day?    ;)

I had to look up what a 1 Arm Floor Press is.  Have never seen anyone do that exercise in my gym.

imo its one of the best chest pressing moves, either as a main course or as accessory work. Always nice to see other people doing it!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 07, 2014, 10:33:42 PM
Looks like a good chest day, but, uh, wasn't yesterday International Chest Day?    ;)

I had to look up what a 1 Arm Floor Press is.  Have never seen anyone do that exercise in my gym.

imo its one of the best chest pressing moves, either as a main course or as accessory work. Always nice to see other people doing it!

Learned them from you 8) I like to grab my pec with my free hand and feel it contract as I do the press (semi self homo). Something's got my lower back all squirrely, hope it's not these.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on May 08, 2014, 06:40:55 AM
Strong looking back day man  8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 08, 2014, 01:22:28 PM
Strong looking back day man  8)

Thanks Man

did arms this AM as part of a group lift, did not log
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on May 08, 2014, 02:48:26 PM
Looks like a good chest day, but, uh, wasn't yesterday International Chest Day?    ;)

I had to look up what a 1 Arm Floor Press is.  Have never seen anyone do that exercise in my gym.


imo its one of the best chest pressing moves, either as a main course or as accessory work. Always nice to see other people doing it!


Learned them from you 8) I like to grab my pec with my free hand and feel it contract as I do the press (semi self homo). Something's got my lower back all squirrely, hope it's not these.


Divinyls - I Touch Myself (http://www.youtube.com/watch?v=wv-34w8kGPM#)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Nuh on May 08, 2014, 03:34:27 PM

 I like to grab my pec with my free hand and feel it contract as I do the press (semi self homo).

Perv :o
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 09, 2014, 06:32:19 AM
 :P

Legs

squats

bar x 8
95 x 8
135 x 8
185 x 6
230 x 6

3 sets each

leg ext (maxed with stack)
Leg curls
leg press machine

6 sets calves

am workout, nothing of interest here, move along
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: halfway on May 09, 2014, 08:04:32 PM
It's only a problem when you grab someone elses pec in the gym (or someone grabs yours)

could be those causing the back ish, I have the worlds worst lower back and sometimes it flares up when I do them - are you doing them legs bent ? that can help vs straight leg 'classic' lift
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 10, 2014, 04:29:13 PM
It's only a problem when you grab someone elses pec in the gym (or someone grabs yours)

could be those causing the back ish, I have the worlds worst lower back and sometimes it flares up when I do them - are you doing them legs bent ? that can help vs straight leg 'classic' lift

yep, legs bent, feels much better today

shoulders


BHN Press

95 x 6
95 x 8
105 x 6
105 x 6

Rev Flyes

30's x 10
30's x 10
35's x 10
35's x 10



Upright Rows
85 x 10, 4 sets

shrugs

75's x 10
75's x 12
75's x 12

front EZ bar raises

25 x 14
45 x 12
45 x 10

this workout brought to you by AC/DC, so loud it's shaking the rafters in my basement 8)
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 12, 2014, 12:54:21 PM
Chest

DB BP

50's x 8
70's x 8
90's x 8
105's x 6
115's x 4<-please don't drop the weights ;D

Incline DB BP

70's x 8
75's x 8
85's x 5

DB Pullovers

90 x 8
95 x 8
95 x 8

Incline flyes

30's x 10
35's x 8

BB BP

various slow down, fast up work 6 hard sets
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on May 12, 2014, 12:57:32 PM
Chest

DB BP

50's x 8
70's x 8
90's x 8
105's x 6
115's x 4<-please don't drop the weights ;D

Incline DB BP

70's x 8
75's x 8
85's x 5

DB Pullovers

90 x 8
95 x 8
95 x 8

Incline flyes

30's x 10
35's x 8

BB BP

various slow down, fast up work 6 hard sets

Uh oh. Did someone get a firm talking to?  :jester:

Awesome job on the 115's.  :clap:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on May 12, 2014, 01:03:50 PM
115!  Hell yeah!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Fiend_73 on May 12, 2014, 02:29:13 PM
Nice set with the 115's.
<<jelly

Admirin' pullovers too.
I love those but my shoulder does not.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 12, 2014, 09:52:57 PM
Thanks guys. Gym was crazy so my bench was like 5 benches away from the 115's >:(

I just waited for the right time and rolled them to my bench, I have no interest in using a bunch of energy carrying them 1 at a time. I grabbed a buddy to spot, did my turtle roll and did a nice loud yell to get them up for the first rep. Once they are moving I'm good, Matt did have to press my elbows a bit on the last rep, but they felt nice in my hands, and I was fasted for around 12 hours so did not have a bunch of gas.

DB's in my gym go up to 125.

soon...
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on May 13, 2014, 06:55:34 AM
Thanks guys. Gym was crazy so my bench was like 5 benches away from the 115's >:(

I just waited for the right time and rolled them to my bench, I have no interest in using a bunch of energy carrying them 1 at a time. I grabbed a buddy to spot, did my turtle roll and did a nice loud yell to get them up for the first rep. Once they are moving I'm good, Matt did have to press my elbows a bit on the last rep, but they felt nice in my hands, and I was fasted for around 12 hours so did not have a bunch of gas.

DB's in my gym go up to 125.

soon...

I would say very soon for those 125's. Nice job again.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 14, 2014, 06:46:17 AM
Thanks everyone, was really sore after that so took yesterday off

am workout

Back


Machine rows

160 x 8
stack x 8
stack +10 x 8
stack + 25 x 6

Pullups

+ 15 x 6
+ 20 x 6, 2 sets

1 arm DB Rows

75's x 8, 3 sets

cable lat pulls

130 x 8
145 x 8
165 x 6

Yates 1 arm rows

100x 8
120 x 8
120 x 8

short and sweet

lots of work next 2 weeks, gym sessions gonna be spotty then vacay then it will be time to start training for august, good night sweet hypertrophy  :'(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on May 14, 2014, 09:21:46 AM
Late to the party but mirrin those 115's
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 14, 2014, 02:37:22 PM
Thanks Chief

almost forgot to mention, 164.5 on the scale in the gym this morning, I'm shrinking :'(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on May 14, 2014, 07:06:07 PM
Thanks Chief

almost forgot to mention, 164.5 on the scale in the gym this morning, I'm shrinking :'(
You made weight for August already.  I'm still 10lbs away.

Are you going to cut a little more and build back up or try to hover around there up until the meet?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 14, 2014, 07:19:52 PM
Thanks Chief

almost forgot to mention, 164.5 on the scale in the gym this morning, I'm shrinking :'(
You made weight for August already.  I'm still 10lbs away.

Are you going to cut a little more and build back up or try to hover around there up until the meet?

I'm pretty much stuck at this weight now since it's almost shirtless season :(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on May 14, 2014, 07:22:01 PM
Thanks Chief

almost forgot to mention, 164.5 on the scale in the gym this morning, I'm shrinking :'(
You made weight for August already.  I'm still 10lbs away.

Are you going to cut a little more and build back up or try to hover around there up until the meet?

I'm pretty much stuck at this weight now since it's almost shirtless season :(

Gotta look good out on the lake with your... Oh wait, nevermind..  :(  ;D
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 14, 2014, 07:23:35 PM
Thanks Chief

almost forgot to mention, 164.5 on the scale in the gym this morning, I'm shrinking :'(
You made weight for August already.  I'm still 10lbs away.

Are you going to cut a little more and build back up or try to hover around there up until the meet?

I'm pretty much stuck at this weight now since it's almost shirtless season :(

Gotta look good out on the lake with your beer on an innertube

fixed
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on May 14, 2014, 07:24:21 PM
Thanks Chief

almost forgot to mention, 164.5 on the scale in the gym this morning, I'm shrinking :'(
You made weight for August already.  I'm still 10lbs away.

Are you going to cut a little more and build back up or try to hover around there up until the meet?

I'm pretty much stuck at this weight now since it's almost shirtless season :(

Gotta look good out on the lake with your beer on an innertube

fixed

See, every cloud has a silver lining.  :wave:
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 16, 2014, 01:41:23 PM
Legs

Plate loaded leg press: broken for 3 weeks now >:(
squat racks: all occupied for the 40 minutes I waited >:( >:(

did a bunch of leg extensions and leg curls, machine leg press calves and some abs ::)

Leg day without squats is like a breast without a nipple.

Title: Re: Bando's Log - The Needle and the Damage Done
Post by: sakustoms on May 16, 2014, 02:20:12 PM
Legs

Plate loaded leg press: broken for 3 weeks now >:(
squat racks: all occupied for the 40 minutes I waited >:( >:(

did a bunch of leg extensions and leg curls, machine leg press calves and some abs ::)

Leg day without squats is like a breast without a nipple.

Or like tits on a bull.

There's always tomorrow.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on May 16, 2014, 02:21:27 PM
That sucks.  Maybe it's time to move squat day to Saturday like Flex did.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 16, 2014, 02:31:32 PM
That sucks.  Maybe it's time to move squat day to Saturday like Flex did.

or back to 5:30 AM :'(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: FLEX on May 16, 2014, 02:55:38 PM
That sucks.  Maybe it's time to move squat day to Saturday like Flex did.

Best thing I've done for my training in a while.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: taylor9569 on May 16, 2014, 04:09:25 PM
That sucks.  Maybe it's time to move squat day to Saturday like Flex did.

or back to 5:30 AM :'(
Or maybe to a new gym!!!
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: doughnutgut on May 16, 2014, 04:29:58 PM
Or use your dungeon when you cant get a rack.

Lolled at the innertube.
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 16, 2014, 06:11:56 PM
That sucks.  Maybe it's time to move squat day to Saturday like Flex did.

or back to 5:30 AM :'(
Or maybe to a new gym!!!

this was my 1st hardcore gym and where all my memories are :'(
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: BLK00TJ on May 16, 2014, 06:56:36 PM
That sucks.  Maybe it's time to move squat day to Saturday like Flex did.

or back to 5:30 AM :'(
Or maybe to a new gym!!!

this was my 1st hardcore gym and where all my memories are :'(
Jeesh... How long did you hold onto your first girlfriend?
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: piperdown on May 16, 2014, 07:12:30 PM
That sucks.  Maybe it's time to move squat day to Saturday like Flex did.

or back to 5:30 AM :'(
Or maybe to a new gym!!!

this was my 1st hardcore gym and where all my memories are :'(
Jeesh... How long did you hold onto your first girlfriend?

Just as long until she asked for money...lol
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 19, 2014, 01:19:16 PM
Saturday, shoulders and arms, did not log

Chest

BB BP

warmups

225 x 5, 6, 5

Incline DB Press

70's x 6,
75's x 6
80's x 5

Flat DB Press

70's x 8
75's x 8
80's x 7

1 arm DB Press

60 x 8, 10, 12

BB negative work, w3 sets

flyes, 2 sets

nothing to see here

*edit to add, was fasted, hosting my 1st conference that I'm in primary charge of this week, nerves are so crazy that food has no appeal to until I get home at night, down 7 lbs :o
Title: Re: Bando's Log - The Needle and the Damage Done
Post by: Bando on May 20, 2014, 01:27:35 PM
Back

Cable Rows

160 x 8
170 x 8
180 x 6

Lat pulls

130 x 8
140 x 8
150 x 8

1 arm DB Rows

80 x 8
90 x 10
95 x 10

BW Pullups x 10, 8, 6  >:(

Yates 1 arm rows

110 x 10
120 x 10
130 x 9

1 last set BW pullups to fail

good solid session, good pump, not sure when I'll see the inside of a gym again, probably about 6 days


Title: Re: Bando's Log - It's about the build now
Post by: Bando on August 12, 2014, 11:47:01 AM
After the RPS Comp - which I did terrible at BTW, it's time to switch things up, going to try something new, weekly measurements.

Starting:

Abdomen: 35.5 
Relaxed arm: 12.75
Quad: 20
Calf: 14
Forearm: 10.5

8/11

light shoulders (everything will be light this week as I ease back into isolation moves and recover from Saturday)

OHP

bar x 8
65 x 8
95 x 7
115 x 3

Rev Flyes

20's x 12
25's x 10
30's x 10

DB Press

35's x 10
45's x 19
55's x 8

Shrugs

55's x 10
60's x 10
65's x 8

Bang bangs

15's x fail, 3 sets

Arms Thursday if my aching elbow is up to the task.

Gonna run with high reps and a lot of variety for several months, doing chest, back, legs, shoulders, arms/abs, maybe 3 on 1 off if my schedule permits.



Title: Re: Bando's Log - It's about the build now
Post by: sakustoms on August 12, 2014, 12:52:55 PM
It will be interesting to follow this as I am thinking of doing the same thing at the end of this year.
Title: Re: Bando's Log - It's about the build now
Post by: FLEX on August 12, 2014, 12:53:50 PM
I'm going back to more of a bodybuilding routine as well.

Title: Re: Bando's Log - It's about the build now
Post by: Bando on August 12, 2014, 12:58:41 PM
I'm going back to more of a bodybuilding routine as well.

you sporting 12 inch arms also?

 :o
Title: Re: Bando's Log - It's about the build now
Post by: FLEX on August 12, 2014, 01:08:53 PM
I'm going back to more of a bodybuilding routine as well.

you sporting 12 inch arms also?

 :o

LOL no.  I think they still over 18.

But I am feeling broken.  And FAT.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on August 13, 2014, 02:19:08 PM

But I am feeling broken.  And FAT.

better to be big and fat than small and fat :'(

Triceps/abs/forearms

CGBP

135 x 12
155 x 8
165 x 5 :o

DB Decline Skullz

35's x 12
37.5's x 10
40's x 7

Skullz

75 x 10
85 x 8
90 x 7

DB Tri extensions

60 x 10
65 x 8
70 x 7

Rope tricep extensions

89 x 12
90 x 10
100 x 7 I don't believe the weights on that machine

abs 8 sets

forearms, 9 sets

surprised I lost that much on the CGBP's, was repping 195 not that long ago

no biceps as my left bicep tendon is pretty achey

chitty session but felt great to be in the gym

Title: Re: Bando's Log - It's about the build now
Post by: BLK00TJ on August 13, 2014, 03:04:20 PM
Looks like a recipe for gainz!   Feed the monster.
Title: Re: Bando's Log - It's about the build now
Post by: sakustoms on August 14, 2014, 01:33:16 PM
We have pulley setups directly opposite each other on the same rack. One I can do pressdowns with like 145 and the other maybe 80. Makes no sense to me.

What are you doing for forearms? I definitely need more size on mine.
Title: Re: Bando's Log - It's about the build now
Post by: Nuh on August 14, 2014, 01:36:39 PM
We have pulley setups directly opposite each other on the same rack. One I can do pressdowns with like 145 and the other maybe 80. Makes no sense to me.

What are you doing for forearms? I definitely need more size on mine.

Ours is the same way at our gym. Stickers show same weight on both stacks but there is about a 20lb difference in what I pull on one as opposed to the other. I stick to the one that has the highest weight to make myself feel stronger :D
Title: Re: Bando's Log - It's about the build now
Post by: sakustoms on August 14, 2014, 02:19:15 PM
We have pulley setups directly opposite each other on the same rack. One I can do pressdowns with like 145 and the other maybe 80. Makes no sense to me.

What are you doing for forearms? I definitely need more size on mine.

Ours is the same way at our gym. Stickers show same weight on both stacks but there is about a 20lb difference in what I pull on one as opposed to the other. I stick to the one that has the highest weight to make myself feel stronger :D

I like the way you think.  ;D
Title: Re: Bando's Log - It's about the build now
Post by: Bando on August 14, 2014, 03:10:15 PM

What are you doing for forearms? I definitely need more size on mine.

I have a whole routine

I do wrist curls with 65 lbs, reverse wrist curls with a 35lb bar then take a straight metal bar and hold it at my side and kind of twist my wrist to raise it - I'll have to make a video, hard to describe
Title: Re: Bando's Log - It's about the build now
Post by: sakustoms on August 15, 2014, 07:00:11 AM

What are you doing for forearms? I definitely need more size on mine.

I have a whole routine

I do wrist curls with 65 lbs, reverse wrist curls with a 35lb bar then take a straight metal bar and hold it at my side and kind of twist my wrist to raise it - I'll have to make a video, hard to describe

Ok, gotcha. I usually do the side twist thing with dumbells.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on August 15, 2014, 08:37:58 AM
Looks like a recipe for gainz!   Feed the monster.

my glutes are really sore from doing abs  :o
Title: Re: Bando's Log - It's about the build now
Post by: Bando on August 15, 2014, 01:57:20 PM
LEGS

Leg Press

90 x 8
180 x 8
270 x 8
360 x 8
450 x 6  :)

Leg extensions

45 x 9
90 x 8
100 x 8
110 x 8
120 x 6
120 x 6

6 sets calves

was surprised at the 450 x 6, really really sore, started back on glutamine, creatine and aragine
Title: Re: Bando's Log - It's about the build now
Post by: Bando on August 18, 2014, 07:26:19 PM
Chest

BB BP

warmups

185 x 8
225 x 5
225 x 4  :'(
135 x 22

Incline DB's

65's x 6
70's x 4
60's x 4

Flat DB Bench

65's x 5
65's x 6
65's x 5.5

DB Pullovers

75 x 8,9,8

1 arm floor DB press

50 x 10
55 x 8
65 x 6

almost embarrassingly weak, nowhere to go but up
Title: Re: Bando's Log - It's about the build now
Post by: BLK00TJ on August 18, 2014, 07:32:23 PM
You'll get back there soon enough.  I'm going to eat until I get to 275.  Hopefully, I'll get 275 before I reach the 198lb weight class  :o
Title: Re: Bando's Log - It's about the build now
Post by: Bando on August 18, 2014, 07:35:55 PM
I'm at 168, going up to 172 before I level off for awhile

Most of my issue is endurance, I just can not do a lot of reps after running so many low rep workouts

I'll be really sad if I have to use the assist for pullups tomorrow :o
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 03, 2014, 06:05:42 PM
time to dust this sucker off, so much work, so little working out

Chest

BB BP
95 x 8
135 x 8
185 x 10
205 x 8
225 x 6

DB BP
75's x 8
75's x 7
75's x 10

Incline BB BP

135 x 10
155 x 7
175 x 6
135 x 12

https://www.youtube.com/watch?v=9Y5ky_3CXgE (https://www.youtube.com/watch?v=9Y5ky_3CXgE)

incline flyes

30's x 10, 3 sets

hoping to get back into my regular gym tomorrow
Title: Re: Bando's Log - It's about the build now
Post by: BLK00TJ on September 03, 2014, 06:11:36 PM
I see what you were talking about with those uprights.  How long before you pinch your hand in there?
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 03, 2014, 06:15:37 PM
I see what you were talking about with those uprights.  How long before you pinch your hand in there?

I'm typing with a bloody hand now >:(
Title: Re: Bando's Log - It's about the build now
Post by: BLK00TJ on September 03, 2014, 06:16:39 PM
I see what you were talking about with those uprights.  How long before you pinch your hand in there?

I'm typing with a bloody hand now >:(
That made me LOL fo reel.  Sorry 'bout that.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 03, 2014, 06:21:24 PM
I see what you were talking about with those uprights.  How long before you pinch your hand in there?

I'm typing with a bloody hand now >:(
That made me LOL fo reel.  Sorry 'bout that.

both times I benched on that bench I pinched my hand. I just need to get a wider grip, I'm perfectly comfortable benching with a really wide grip.

Also dumped weights again, strapped one side of the bar to the bench and went over and unloaded the other side. Gravity soon let me know what i had done wrong :-[
Title: Re: Bando's Log - It's about the build now
Post by: BLK00TJ on September 03, 2014, 06:24:16 PM
What I used to do was pull the bar to one side so they didn't flip.  That was when I was in Jr High though so the weights weren't all that big then.  I like PVS's idea of using a bungee or a strap.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 03, 2014, 06:31:48 PM
yep, I strapped one side, guess I gotta strap both sides since I apparently don't understand 5th grade physics
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 04, 2014, 01:18:10 PM
Back

Pullups

BW x 6, 8, 9, 6

Cable Rows

80 x 8
100 x 8
120 x 8
14 x 6
150 x 6

Lat Pulls

100 x 8
110 x 7
120 x 6

DB Rows

75's x 8, 3 sets

Yates 1 arm rows

80 x 8
90 x 8
100 x 8

168 lbs - more lifting and more eating, also need to mix in a little cardio, getting winded and sweating a lot
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 05, 2014, 12:32:59 PM
Legs

Squats

bar x 8
95 x 8
135 x 8
185 x 6
225 x 5 (6th rep was a one way trip)

Leg Press

90 x 8
180 x 8
270 x 6
360 x 6
450 x 4

Leg extension

90 x 8
100 x 8
110 x 6

Calves

6 sets

gym was hot and humid, was getting sick, no surprises here, legs are weak
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 06, 2014, 12:18:07 PM
shoulders: 9 sets
Traps: 5 sets
Abs: 9 sets
Forearms: 8 sets

Was so sore that I was gonna quit after my 3rd set :(

Gym was silent as tomb, stereo busted. Remembered my Ipod in my bag and turned it on speaker and listened to what I wanted to listen to, 90 minutes later the battery died, but at that point I was done anyway :D
Title: Re: Bando's Log - It's about the build now
Post by: sakustoms on September 06, 2014, 10:13:54 PM
Way to keep at it. 90 minutes. I wish I had that much time. I sometimes feel like I'm shortchanging myself.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 06, 2014, 10:22:25 PM
90 minutes. I wish I had that much time.

Just say "fuck off" to other stuff. Can't do that with meetings with your boss or kids soccer games etc, but you would be surprised at how often it works.

Exercise is the one thing you do that will extend and enhance your life, why the hell is it not the most important thing on your schedule?
Title: Re: Bando's Log - It's about the build now
Post by: sakustoms on September 06, 2014, 10:35:08 PM
90 minutes. I wish I had that much time.

Just say "fuck off" to other stuff. Can't do that with meetings with your boss or kids soccer games etc, but you would be surprised at how often it works.

Exercise is the one thing you do that will extend and enhance your life, why the hell is it not the most important thing on your schedule?

Unfortunately I workout over my lunch break. I'm supposed to have an hour for lunch. Since I come in early every day I take about an hour and 15 minutes. It takes me almost 10 minutes to get to the gym and the same to get back. That doesn't leave me a ton of time to change, workout and change back. Can't say fuck off to my job. lol

Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 06, 2014, 11:14:23 PM
90 minutes. I wish I had that much time.

Just say "fuck off" to other stuff. Can't do that with meetings with your boss or kids soccer games etc, but you would be surprised at how often it works.

Exercise is the one thing you do that will extend and enhance your life, why the hell is it not the most important thing on your schedule?

Unfortunately I workout over my lunch break. I'm supposed to have an hour for lunch. Since I come in early every day I take about an hour and 15 minutes. It takes me almost 10 minutes to get to the gym and the same to get back. That doesn't leave me a ton of time to change, workout and change back. Can't say fuck off to my job. lol

I had a year where I would change at work and run to the gym. Was a weird year
Title: Re: Bando's Log - It's about the build now
Post by: BLK00TJ on September 06, 2014, 11:17:04 PM
90 minutes. I wish I had that much time.

Just say "fuck off" to other stuff. Can't do that with meetings with your boss or kids soccer games etc, but you would be surprised at how often it works.

Exercise is the one thing you do that will extend and enhance your life, why the hell is it not the most important thing on your schedule?

Unfortunately I workout over my lunch break. I'm supposed to have an hour for lunch. Since I come in early every day I take about an hour and 15 minutes. It takes me almost 10 minutes to get to the gym and the same to get back. That doesn't leave me a ton of time to change, workout and change back. Can't say fuck off to my job. lol

I had a year where I would change at work and run to the gym. Was a weird year
Yuck.  Cardio.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 08, 2014, 03:18:55 PM
90 minutes. I wish I had that much time.

Just say "fuck off" to other stuff. Can't do that with meetings with your boss or kids soccer games etc, but you would be surprised at how often it works.

Exercise is the one thing you do that will extend and enhance your life, why the hell is it not the most important thing on your schedule?

Unfortunately I workout over my lunch break. I'm supposed to have an hour for lunch. Since I come in early every day I take about an hour and 15 minutes. It takes me almost 10 minutes to get to the gym and the same to get back. That doesn't leave me a ton of time to change, workout and change back. Can't say fuck off to my job. lol

I love working out on my break.

Arms

BH Curls

25's, 27.5's, 30's x 8

CGBP

135 x 10
155 x 8
175 x 6

EZ Bar Preachers

85 x 8, 2 sets
90 x 7

Tricep Extensions

65, 70, 75 x 8

Decline DB hammer skulls

40 x 8, 3 sets

Concentration Curls 25 x 12, 3 sets

Dips :o

BW  x 8, 3 sets

Forearms

9 sets

up 1 lb
Title: Re: Bando's Log - It's about the build now
Post by: Nuh on September 08, 2014, 05:40:03 PM

Unfortunately I workout over my lunch break. I'm supposed to have an hour for lunch.

I work out during the week on my lunch breaks. I am supposed to get 45 minutes but I usually take an hour. I change here at work and then my gym is about a mile from the office :D


Title: Re: Bando's Log - It's about the build now
Post by: BLK00TJ on September 08, 2014, 05:53:19 PM
Got ya'll beat.  My gym is less than 10 feet from my desk.  :P

Well, for the rest of this week then it's back to the 9-5 office life for me.  No more worky from home.  :-\


Bando, I'm surprised to see dips in there.  I thought they gave you shoulder issues.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 09, 2014, 08:39:06 AM

Bando, I'm surprised to see dips in there.  I thought they gave you shoulder issues.

they do, that's why you'll only see them once a year or so.

Thought my triceps would be sore so had not planned to train chest today. Not bad and I brought gym clothes just in case.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 10, 2014, 08:55:13 AM
Chest (Late yesterday)

DB BP

30's x 8
50's x 8
75's x 6
100's x 6
100's x 6
100's x 4

Incline DB BP

70's x 8
75's x 7
80's x 5

Slight Incline DB Press

80's x 6
75's x 5.5
70's x 5

DB Pullovers

80 x 8
85 x 8
85 x 6

BB BP

135 x 12, 10, 8 SPENT

Great session, busy gym, was gettin' some respectful glances with the hundos.

Need to get some current pics, been eating well and consistently, training the same and cutting back on beers. Feel and look better after only a couple weeks, nowhere to go but up from here.

Upper body creaky, gonna try to sneak in a leg sesh




Title: Re: Bando's Log - It's about the build now
Post by: sakustoms on September 11, 2014, 01:47:13 PM
Chest (Late yesterday)

DB BP

30's x 8
50's x 8
75's x 6
100's x 6
100's x 6
100's x 4

Incline DB BP

70's x 8
75's x 7
80's x 5

Slight Incline DB Press

80's x 6
75's x 5.5
70's x 5

DB Pullovers

80 x 8
85 x 8
85 x 6

BB BP

135 x 12, 10, 8 SPENT

Great session, busy gym, was gettin' some respectful glances with the hundos.

Need to get some current pics, been eating well and consistently, training the same and cutting back on beers. Feel and look better after only a couple weeks, nowhere to go but up from here.

Upper body creaky, gonna try to sneak in a leg sesh

Ok, you had me believeing until I read this.  :rofl: It's amazing how the changes come once we actually start to focus. Killer workout here.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 11, 2014, 04:13:55 PM
Thanks Man, I agree, especially with muscle memory.

Couldn't make the gym yesterday, but that's fine - good day to have off

Legs

Leg Ext

45 x 8
90 x 8
90 x 8 :tfh:

Squats

bar x 8
95 x 8
135 x 6
185 x 6
225 x 6 up 1 set

Leg Press

180 x 6
270 x 6
360 x 6
450 x 6 up 2 reps

Calves

7 sets

bonus sets

OHS

bar x 8
95 x 6
115 x 5

set a baseline today, need to start deadlifting, not sure where to work it in, back tomorrow, shoulders Saturday

Title: Re: Bando's Log - It's about the build now
Post by: sakustoms on September 12, 2014, 07:53:37 AM
I'm sure hoping muscle memory kicks in. I need to get back into the groove. I haven't squatted in 2 weeks or DL in about 3 weeks. Hoping to next week but I have to wait to see how my neck feels since I tweaked it.

Title: Re: Bando's Log - It's about the build now
Post by: FLEX on September 12, 2014, 09:17:31 AM

DB BP

100's x 6
100's x 6
100's x 4

Boom! Makin' me look like a weak l'il kitteh up in hur.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 12, 2014, 03:43:01 PM
Shoulders

OHP

Bar x 8
65 x 9
95 x 8
115 x 5
125 x 3 >:(
115 x 6

BHN Press

115 x 5
105 x 8
105 x 8
105 x 8
105 x 8
105 x 7
105 x 8

That's it, don't want to be sore tomorrow and will mix rear delts in with my back session
Title: Re: Bando's Log - It's about the build now
Post by: sakustoms on September 12, 2014, 10:54:45 PM
How do those BHN presses feel on your shoulders? Any pain at all? I doubt my shoulders would like those very much.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 12, 2014, 11:21:44 PM
How do those BHN presses feel on your shoulders? Any pain at all? I doubt my shoulders would like those very much.

they feel beautiful. I close my eyes and think of my medial deltoids looking like a veiny cueball, all is well when I'm not going heavy and doing the MTM thing
Title: Re: Bando's Log - It's about the build now
Post by: sakustoms on September 12, 2014, 11:24:42 PM
Ah ok gotcha. Are you using an barbell for that? I use the smith machine and track only the weight I add on to the bar.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 13, 2014, 12:31:21 PM
Back

machine rows

120 x 8
190 x 8
stack x 8

BW Curlups

8, 10, 10

1 arm rows

75 x 8, 3 sets

lat pulls

115, 130, 145 x 8

Yates rows

100, 110, 120 x 8

Reverse incline fllyes

25's x fail, 3 sets

uninspired session, shrugs later
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 15, 2014, 02:59:20 PM
Never did get to the shrugs ::)

Arms

EZ Bar Curls

75 x 8
85 x 8
90 x 8

Skullz

75 x 8
85 x 8
90 x 8

Preacher Curls

90 x 4 :o
85 x 5
85 x 6

DB Extensions

75 x 10, 12, 10  :)

Hammer DB Preacher Curls

30, 32.5, 35  x 8 :)

Decline CGBP

135 x 12
155 x 9
175 x 8 <-was getting some 'mirin looks

BH Curls

30, 32.5's, 35's x fail

Rope Pressdowns

80 x 5
70 x 8, x 8

9 sets of forearms

Could not weigh myself as the serial homosexual was lounging in the shower area, but I liked my appearance in the gym today, shoulders chest and arms coming back.

Either chest tomorrow or possibly traps and abs that I did not get to last week.



Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 17, 2014, 04:04:09 PM
Off yesterday so firing on all 8 cylinders today

Chest

DB BP

30's x 8
55's x 8
75's x 8
100's x 8 :)
100's x 5.5 :S
100's x 4.7 :o

Incline DB BP

80's x 6, 3 sets

Floor 1 arm press

60 x 12
65 x 10
70 x 8

BB BP

155 x 8
185 x 4
195 x 3.5

DB Pullovers

85 x 8, 3 sets

172 on the scale, but weighed myself at a funny time
Title: Re: Bando's Log - It's about the build now
Post by: tobymax on September 17, 2014, 07:40:24 PM
Getting caught up on your journal...

Good lookin' chest workouts with those 100's.  I rarely see even the bigger guys at my gym use the 100's.  Do you drop them at the end of the set, or are you able to sit up and set them down?  I never got above 75's myself, but then I quit using db's for bench press because I'm convinced that the act of hoisting them into position and then setting them down without dropping them was a major factor in my elbow tendintis.  Nothing would hurt the elbows more than that.  Going on 2 years since I've done that.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 17, 2014, 07:55:38 PM
For me BB BP is more bothersome to my old joints all the way around. I drop the DB's in the manner my trainer taught me years back, today I had to switch benches because some tool decided he needed to stand next to my bench doing calf raises while holding DB's  :flame:

My best is the 110's x 5 and I hope to be back to that and surpass it soon. Thanks for checking in 8)
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 18, 2014, 10:07:04 PM
oh wait I knew I forgot something today :o

Back

Pullups

BW x 6, 8, 10, 9

Cable rows

140 x 8
150 x 6
160 x 6

Lat pull downs

100 x 6
110 x 7
120 x 6 pitiful

1 arm rows

75 x 8
80 x 8, 2 sets  :)

Yates 1 arm rows

100 x 10
110 x 10
120 x 8  8)

Workout done but I had some gas in the tank sooo...

T Bars

135 x 4 :o
90, slow, controlled with hold, 2 sets x 6

The Yates cable rows were interesting with 120, like 2/3rds of my bodyweight with 1 arm, I felt myself sliding across the floor like a snail :o

weighed in at 172 again today, a little bit of a gut though (nothing like when I was not eating) - I need to eat before bed since I'm getting up in the middle of the night hungry and eating. Been really consistent with solid eggs/meat breakfasts. Legs tomorrow, shoulders Saturday.



Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 19, 2014, 06:51:51 PM
legs

Skwatz

bar x 8
95 x 8
135 x 6
185 x 6
225 x 6
235 x 4
245 x 2
255 x 1

Leg Press

180, 270, 360, 450 x 6

Leg Ext

90, 100, 110 x 8, 120 x 7

calves - 6 sets

was pleased with my work in the rack, I tightened the loose screws on my Inzer and then it was too tight ::)
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 20, 2014, 02:45:45 PM
thought I was  gonna hit the gym for shoulders and abs but wife thought otherwise.

Shoulders

Shrugs

75's 8 x 8

Reverse Bent over flyes

30's x fail 6 sets

meh


Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 22, 2014, 06:28:38 PM
arms

chitload of biceps

chitloaf of triceps

9 sets forearms
Title: Re: Bando's Log - It's about the build now
Post by: itsagoodday on September 22, 2014, 08:39:19 PM
today I had to switch benches because some tool decided he needed to stand next to my bench doing calf raises while holding DB's  :flame:

I had to chuckle at this, because I think his cousin was at my gym the other day.  It was crowded so I made sure to haul the frickin 90's far enough away so I wouldn't be too close to anyone while I did shrugs.  Guy comes up and grabs the 30's and stands directly in front of the rack to do calf raises.  Alrighty then.
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 24, 2014, 01:02:29 PM
calf raises  :panic:

Chest

DB BP

30's x 8
60's x 8
80's x 6
105's x 7
105's x 4
100's x 6

Incline

85's x 3 :(
80's x 6
80's x 6

BB BP

135 x 12
185 x 6
205 x 5.5 (spotter grabbed the bar)

Floor DB Press

70 x 7, 8, 8

DB Pullovers

85 x 8, 3 sets

strength approaching when I was less than natty
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 25, 2014, 04:05:59 PM
Back

Pullups

BW x 10, 10, 9

Cable Rows

150 x 8
160 x 8
160 x 8

Lat Pulls

100 x 8
120 x 8
140 x 6

1 arm Rows

85 x 8
85 x 8
85 x 10

Yates Rows

100 x 8, 8, 6

CG Pullups

BW x 8, 3, 6

Firing on all 8 cylinders again today, up on weight and/or reps on all sets, slept great last night and it paid off
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 29, 2014, 01:41:13 PM
Lazy few days

Legs

Squats

bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
235 x 4
245 x 3
255 x 2.5

Leg Press

180, 270, 360, 450 x 6

1 leg curl

25 x 8, 2 sets
30 x 8, 2 sets
35 x 5, 2 sets

calves, 7 sets

great session and numbers are up over last week
Title: Re: Bando's Log - It's about the build now
Post by: TMonkey on September 29, 2014, 02:22:34 PM
nice job bando
Title: Re: Bando's Log - It's about the build now
Post by: Nuh on September 29, 2014, 02:56:56 PM
You getting cred for a half squat??? LOL!!
Title: Re: Bando's Log - It's about the build now
Post by: Bando on September 29, 2014, 05:04:42 PM
You getting cred for a half squat??? LOL!!

Hey it went down, just did not come back up, that's a 1/2 rep right?

nice job bando

Thanks Man
Title: Re: Bando's Log - It's about the build now
Post by: TMonkey on September 29, 2014, 05:27:51 PM
i though half would be not to parallel but up and down
Title: Re: Bando's Log - It's about the build now
Post by: Bando on October 01, 2014, 11:30:19 AM
Shoulders

DB Press

30's x 8
50's x 8
60's x 8
65's x 6

Rev Flyes

30's x Fail SS 20's x fail, 3 sets

Bang Bangs

20's x fail, 3 sets

Rev Pec dec

55's 8, 3 sets

175 today, that didn't take long  :o
Title: Re: Bando's Log - It's about the build now
Post by: Bando on October 02, 2014, 07:18:48 PM
Arms

All supersets

Preacher Curls

75 x 8
80 x 8
85 x 8
90 x 7

DB Extensions

60 x 8
60 x 10
70 x 10
75 x 8

Standing EZ Bar Curls

75 x 8, 3 sets

Rope pressdowns

70 x 8
80 x 7
80 x 6

Hammer DB Preacher curls

32.5 x 8, 3 sets

Decline CGBP's

155 x 12
175 x 8
175 x 6

and...no benches to do forearms so...

Decline BP

135 x 25  ;D

9 sets forearms

left shoulder is a little mad at me from yesterday's session
Title: Re: Bando's Log - It's about the build now
Post by: Bando on October 04, 2014, 12:48:25 PM
Chest

BB BP

bar, 95, 135 x 8

185 x 6
225 x 6
275 x nope

Incline BB BP

135 x 8
155 x 8
185 x 8
205 x 6
185 x 6
165 x 8, 7, 6
135 x 12

chest press machine

140 x 8
180 x 6
220 x 6
240 (stack) x 3

DB's in that gym only go to 75 so gave them a week off, back tomorrow then kayaking


Title: Re: Bando's Log - It's about the build now
Post by: Bando on October 05, 2014, 10:21:57 AM
sore shoulders, thinking kayaking -> back
Title: Re: Bando's Log - It's about the build now
Post by: Bando on October 06, 2014, 02:52:27 PM
Back

Cable rows

120 x 6
130 x 7
140 x 8
150 x 7
170 x 6

Lat Pulls

100x 8
120 x 8
130 x 8
150 x 7
160 x 6

1 Arm Rows

80 x 6
80 x 6 started getting pukey

NG Pullups

BW x  12, 10, 8

Yates 1 arm cable rows

110 x 8
120 x 4
110 x 8

Ate spaghetti an hour prior, big mistake
Title: Re: Bando's Log - It's about the build now
Post by: Nuh on October 06, 2014, 03:14:37 PM
At least you didn't puke though!! I don't know how you eat before gym like that. I would feel like I had to roll into the gym. LOL!

And still waiting on video on those Yates 1 arm! :P
Title: Re: Bando's Log - It's about the build now
Post by: BLK00TJ on October 06, 2014, 06:58:34 PM
Spaghetti 4 hours prior is good.  One hour prior?  Hey, at least it wasn't a squat day. :panic:
Title: Re: Bando's Log - It's about the build now
Post by: Bando on October 08, 2014, 12:09:28 PM
Spaghetti 4 hours prior is good.  One hour prior?  Hey, at least it wasn't a squat day. :panic:

Had a bagel before squats today, dem complex carbs FTW


And still waiting on video on those Yates 1 arm! :P

soon..

Legs

Squats

bar, 95, 135 x 8
185, 225, x 6

OK lets get to work

245 x 4 + 1 rep
255 x 3 +1/2 rep (bar made a two way trip this week)  ;D

Leg Press

180, 270, 360, 450 x 6

500 x 4 fuk yeah

6 sets calves

6 sets leg ext 90 - 130 x fail

good session
Title: Re: Bando's Log - It's about the build now
Post by: Bando on October 09, 2014, 04:11:05 PM
Shoulders

OHP

Bar x 8
9
65 x 8
95 x 8
115 x 6
125 x 6
135 x 2  :o

BHN Press

95 x 8
115 x 6
125 x 5

DB Press

40's x 8
55's x 6
65's x 8, told spotter I wanted 6  :)

Rev Flyes

35's x 9, 3 sets

Bang Bangs 17.5's x fail, 3 sets

Shrugs

75's x 9, 6 sets

Rev Pec Deck

55 x fail, 3 sets

improvement all around  :D, right elbow very tender :'(
Title: Re: Bando's Log - It's about the build now
Post by: Bando on October 11, 2014, 12:54:06 PM
Right arm still in rough shape so....

Fri: 1/2 hour walk, 12 sets abs
Sat: 25 minutes cardio, 10 sets GM's and back extensions
Title: Re: Bando's Log - It's about the build now
Post by: Bando on October 13, 2014, 07:14:22 PM
Arms

~15 sets biceps SS triceps

Did DB extension with a 90 tonight, most I've done before was an 80 :o

Crowded gym I never visit, great pump, got some 'mirin glances
Title: Re: Bando's Log - It's about the build now
Post by: Bando on October 15, 2014, 08:29:04 PM
Chest

DB BP

60's x 8
80's x 8
100's x 7, 7, 4

BB BP

135 x 8
185 x 6
225 x 4  :o
205 x 6

Incline BB BP

135 x 8
155 x 6
155 x 6

Chest Press Machine

130 x 8
150 x 8
190 x 7
205 x 6

yesterday's session, was achey and uninspired,