Author Topic: Hochspeyer's Dungeon of Pain and Pleasure  (Read 19209 times)

Online Bando

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #45 on: May 02, 2012, 09:59:30 AM »
exxxcclllennnt
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Offline taylor9569

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #46 on: May 02, 2012, 11:03:59 AM »
 20 rep squats, P.R's  :o

Good work Hoch  :)
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #47 on: May 02, 2012, 11:35:47 PM »
Wednesday, May 02, 2012

Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine).

(Everything Rep 9)
Zerchers-
9x50
9x61
9x72
9x83
9x94
9x106

Leg Lift combos-
3x9x38
3x9x43
3x9x49
3x9x60

Leg Curl combos-
3x9x38
3x9x43
3x9x49
3x9x60

Total time- 1 hour

I started too late in the evening to use any Black Powder. I’m not blaming my underwhelming squats on that, but my knees were just not in it tonight- probably needed one more day of recovery after deads. Whatever, not a stellar performance. Leg combos were fun, though- and these went much better than expected. The last few training sessions, I’ve been doing lifts and curls at lower weight but as single legs rather than a paired effort. Tonight, after doing the left leg, then right, I did the same weight with both legs. How effective it is, I don’t know. I do know that I spent a lot more time training using the combos, so they’re an official part of my training.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #48 on: May 04, 2012, 11:59:06 PM »
Post 400


Friday, May 04, 2012
Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine). Tunes- Aerosmith’s “Toys In The Attic”

Conditioning- 45 minutes grass cutting

Training (all exercises Rep 9)

BB Bench-
9xbar
9x50
9x56
9x61
9x67
9x72
9x78
9x89
9x89

Preacher curls-
3x9x37

Concentration curls-
9x20

Lat DB raise+hold-
1kg@20 sec.

BOR-
3x9xbar
Total lifting time- 25 minutes

Tonight’s session was a bit truncated- snookums and I had our mini TV date night (good quality hang time), but I saved some time by not using clips on the barbell. I was happy with bench progress. The last two sets were a bit of a struggle, but I think it was mostly a strength rather than a shoulder issue. Concentration curls were not there, but the bench made up for that. The lat hold and raise was not good- I had a bit of actual pain and probably should have let go @15 seconds.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #49 on: May 05, 2012, 09:25:29 AM »
I was reading the stretching thread and someone mentioned rotator cuff stretches, which piqued my curiosity. I found this article, http://orthoinfo.aaos.org/topic.cfm?topic=a00064 , and my symptoms match a rotator cuff injury. Yay!

Well, "yay" in the sense that now I am aware of what it is, I can train around/with it.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #50 on: May 07, 2012, 10:10:27 PM »
30 minutes of RC rehab. "Real" work tomorrow. I was wondering, though: the RC is made of four muscles. Do they get DOMS?

*Page three!
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #51 on: May 08, 2012, 09:11:54 PM »
Tuesday, May 08, 2012
Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine)

Warm up- shoulder stretches

(All lifts Rep 9)
Deads-
9x75
9x80
9x100
9x130
9x150

Leg lift combos-
9x39+9x39+9x39
9x50+9x50+9x50
9x61+9x61+9x61

Leg curl combos-
9x39+9x39+9x39
9x50+9x50+9x50
9x61+9x61+9x61

Bicycles-
3x9 w/3lb ankle weights

Lying side leg lifts (each leg)
3x9 w/3lb ankle weights

Total time 60 minutes

Good session tonight. Deads were a little light- its been a while since I did real deads. Doing more leg work just because I need to do more work period.
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Online ljimd

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #52 on: May 09, 2012, 08:02:07 AM »
45 reps on deadz - lot of work. Good job.

Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #53 on: May 09, 2012, 10:57:38 PM »
45 reps on deadz. Agreed. Lots of work. They always leave me chuffing and huffing and puffing. :P

Wednesday, May 09, 2012
Chemicals- Pre- Cytosport Evopro (26g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine) Tunes- Bon Jovi’s “Slippery When Wet”

Rotator cuff exercises (they don’t have names, so I’m going with X1, etc)
Warm up- 10xbw
X1- 10xbw
X2- 10xbw
X3- 10x2lb
X4- 10x2lb

(*all lifts Rep 9)
BB bench-
9xbar
9xbar
9x56
9x56
9x67
9x67

BOR-
3x9xbar

Shrugs-
9x150

Preacher curls
3x9x37

Concentration curls-
2x9x20

CG (hands touching) standing BB rows-
3x9x30

1 arm DB rows-
2x9x20

Alt DB curls-
9x10

Total time- 45 minutes

Shoulder is a little sore right now- I may have pushed it a bit too much tonight… getting the set of alt DB curls was a bit of a challenge. I’m very happy with the pace and volume, though. I saved some downtime by changing the order of exercises up a bit.
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #54 on: May 14, 2012, 11:06:10 PM »
Monday, May 14, 2012
Chemicals- Pre- 2 scoops Cytosport Muscle Milk + 12oz 2% milk (44g) intra (Cytosport Cytomax+ beta alanine) post (Cytosport Monster Amino + 5g creatine +5g glutamine + 2.8g taurine). Tunes- Van Halen’s “Diver Down”

(*everything Rep 9)
Zercher squats-
9x72
9x84
9x96
9x108

Leg lift combos-
9x39
9x50
9x61
9x72

Leg curl combos-
9x39
9x50
9x61
9x72

Total time ~30 minutes

Squats were underwhelming tonight- nearly lost my balance on the very first rep of the last set… chugging like a steam engine- not enough in the tank for another set. Leg combos, OTOH, were great. Each combo is a 3-set superset of left leg, right leg and both legs, so hereafter they’re just combos, so I got 28 sets in tonight. Last Squatterday was 12 days ago- I gotta cut these bloody layoffs out.
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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #55 on: May 15, 2012, 07:03:15 AM »
28 sets? not 29? ;)
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #56 on: May 15, 2012, 09:19:45 AM »
28 sets? not 29? ;)
We are truly a humorist...  ;D
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Offline hochspeyer

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #57 on: May 15, 2012, 11:03:44 AM »
Part 1 of today (before I forget)-

45 minutes of fasted yardio (cut the grass and picked up a few things before it gets really oppressive). Planning on a monster workout tonight!
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Offline taylor9569

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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #58 on: May 15, 2012, 03:55:45 PM »
Part 1 of today (before I forget)-

45 minutes of fasted yardio (cut the grass and picked up a few things before it gets really oppressive). Planning on a monster workout tonight!


In4 monster workout  8)
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Re: Hochspeyer's Dungeon of Pain and Pleasure
« Reply #59 on: May 15, 2012, 06:06:54 PM »
Kill it tonight Hoch.