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21
Journals / Re: Perseverance, Inc.
« Last post by FLEX on June 15, 2018, 10:23:26 AM »
Well, fucked up and slept in again this morning (Wednesday too) so no training today.

Off to Punta Cana tomorrow at 6am with my gurl for 9 days of sun & fun.  Next training session will likely be June 27.

We're staying at a 5 star resort that looks beautiful, but the photos of the gym show only treadmills and shit like that so I doubt I will get any weight training in.

Asta la vista, motherfuckers!!!!!
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on June 15, 2018, 09:10:36 AM »

6/15/2018Ė Day 2 of my 3 day split

Got to the gym at 5:00 am.

* Stretch

* Warmup
         34 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

 * Seated, Smith Machine Overhead Press, PWO
          12 @ 70 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs.
          4 @ 160 lbs.
          3 @ 170 lbs.
          4 @ 160 lbs.
          6 @ 150 lbs.
          6 @ 130 lbs.
          8 @ 110 lbs.

 * Barbell Squats
          8 @ bar lbs.
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 175 lbs.
          6 @ 205 lbs.
          6 @ 235 lbs.
          4 @ 255 lbs.
          2 @ 275 lbs.
          3 @ 255 lbs.
          4 @ 235 lbs.
          6 @ 185 lbs.
          8 @ 135 lbs.

* Rear Delt Machine Flys
          12 @ 80 lbs.
          10 @ 110 lbs.
          8 @ 140 lbs.
          6 @ 160 lbs.
          4 @ 180 lbs.
          4 @ 180 lbs.
          4 @ 180 lbs.
          6 @ 140 lbs.
          8 @ 110 lbs.

* Seated Dumbbell Press
          12 @ 30 lbs.
          10 @ 35 lbs.
          8 @ 40 lbs.   
          8 @ 45 lbs.
          6 @ 50 lbs.
          6 @ 50 lbs.
          6 @ 50 lbs.
          8 @ 40 lbs.

* Barbell Shoulder Shrugs
          12 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 345 lbs.
          8 @ 395 lbs.
          6 @ 435 lbs.
          6 @ 435 lbs.
          6 @ 435 lbs.
          8 @ 345 lbs.
          10 @ 275 lbs.
       
* Decline Crunches to OHP / Russian Twists
        8 + 10 lbs. / 8 + 10 lbs.
        8 + 10 lbs. / 8 + 10 lbs.
        8 + 10 lbs. / 8 + 10 lbs.
        8 + 10 lbs. / 8 + 10 lbs.
        8 + 10 lbs. / 8 + 10 lbs.
     
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 13 minutes.
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on June 14, 2018, 07:34:08 PM »
PT squeezed me in next week  :)

Chest/Back

BB BP

95, 135, 185, 225 x 6
275 x 3 (had more in me but no spotters)

1 arm rows

75, 85, 95 x 10

Incline DB Press

75's x 8
80's x 10
85's x 10

Pullups

12, +20 x 8, 7

DB Pullovers

80 x 8, 10, 10

Yates cable rows

160 x 8, 8, 8

Best workout since Nate died, really enjoying the A/C gym, humidity in the hardcore gym makes me sick AF.

Arms tomorrow, feeling like I'm back into some kind of groove.
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Injury Prevention & Recovery / Re: Torn calf muscle
« Last post by piperdown on June 14, 2018, 04:21:08 PM »
Ouch!   I did the same thing 4 or 5 years back.   One night hanging out by the pool and the younger boys were challenging the adults to foot races.

I had been drinking most off the day  (so warming up was not on my mind).

Off the line I heard a "POP" and  sharp pain.   Swelling the next day(no bruising).

Important thing is to start stretching 24 hour after injury.   You want to prevent scar tissue build up and muscle adhesions.   Massage is good as well.

If you dont rehab, that area will be a weak point to re-injure.

Good luck!

Sounds like mine except I was about 12 meters in and accelerating when I felt the pop then pain.
I'm stretching it gently, icing it when I can and elevating it overnight. I'm trying to stretch it about every hour, nothing real aggressive, but enough to keep the muscle loose.
Once the swelling has gone down some more I'll keep pushing the stretching a little further.
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Injury Prevention & Recovery / Re: Torn calf muscle
« Last post by induced_drag on June 14, 2018, 04:01:56 PM »
Ouch!   I did the same thing 4 or 5 years back.   One night hanging out by the pool and the younger boys were challenging the adults to foot races.

I had been drinking most off the day  (so warming up was not on my mind).

Off the line I heard a "POP" and  sharp pain.   Swelling the next day(no bruising).

Important thing is to start stretching 24 hour after injury.   You want to prevent scar tissue build up and muscle adhesions.   Massage is good as well.

If you dont rehab, that area will be a weak point to re-injure.

Good luck!
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on June 14, 2018, 02:22:18 PM »

06/14/2018 - Bike at Work

Biked 25.1 miles in 1:26:33, 17.4 mph average speed.  Good ride today.  It was overcast again today, but it didnít rain, so we got in a good ride.
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Injury Prevention & Recovery / Re: Torn calf muscle
« Last post by FLEX on June 14, 2018, 12:01:59 PM »
Day after, that calf was 18 inches. 4 days in it had dropped to 17. My calves are normally 15.5.

Mine at 19.5"   :D

I have to roll all my socks down because they just end up sliding down anyway.
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Injury Prevention & Recovery / Re: Torn calf muscle
« Last post by piperdown on June 14, 2018, 11:59:20 AM »
ouch ouch ouch

Nothing good can come from running....who was chasing you???

It was for Corporate Challenge. My own fault. I forgot I had signed up and so didn't set a reminder up 8 weeks out to start gradually practicing.
I wasn't even going full speed  :( we just needed the participation points.

Yikes, were you warmed up? I did that from my daughter trying to teach me a dance  :o

Yes, but the heat right before ours a guy went down. By the time they got him off the track and into the ambulance it was about 25 mins. I tried staying warm and did a good job with quads and hams but neglected to keep stretching my calves.

Apparently, the only way I'm ever going to have calves like you Flex is by tearing them for the swelling  :o  Day after, that calf was 18 inches. 4 days in it had dropped to 17. My calves are normally 15.5.
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on June 14, 2018, 11:49:41 AM »
This morning I completed 531 4 Day Full Body (C29_3C) as follows:

Superset:
Fat Bar Bench Press 5-110, 5-130, 3-160, 5-195, 3-220, 5-245 (1+), 3x5 @ 195
1.75" Deficit Deadlifts 3-135, 3-155, 3-185, 3-235, 3-275, 3-295, 3-275, 3-235

Tri-set:
DB OHP  3x7 @ 30
DB Hammer Curls 3x10 @ 20
Back Raises 3x12

Bodyweight: 219.6 Pounds (Down 1.4 pounds from 221.0 on 5/30)

Workout Duration: 44:14.08 mm:ss (with 1:00 rest between sets)

Good workout today.  I've got one more workout to go on this Cycle.  I'm still trying to decide what I'm going to do next; either another cycle (or more of 531) or a Sheiko program that I've got lined out.  We'll see. :)

*******************

Good seeing you down there at Untamed. Damn it was hot

You're not lying about that! :)  I was sweating big time by the end of that workout.  After I left there I stopped by Popeyes chicken and loaded up.  The heat and all left me hungry as hell for some reason.
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on June 14, 2018, 11:04:08 AM »
Slept in until 5:30am this morning; quick & dirty shoulder session...

Seated Barbell  Shoulder Press - BTN Full ROM

95 x 6
95 x 12
115 x 10
135 x 6
135 x 6
155 x 3
165 x 3
175 x 1,1,1


Seated Shoulder Press Machine

used for warmups:  50 x 12,12,12

Standing Calf Machine Shrugs

187.5 kg x 12
187.5 kg x 12
187.5 kg x 12
187.5 kg x 12
187.5 kg x 12
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