Author Topic: Bando's Log - Anabolic Dreams and PR Screams  (Read 355152 times)

Online Bando

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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #180 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
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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #181 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
« Last Edit: May 29, 2012, 07:33:38 PM by Bando »
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Offline hochspeyer

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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #182 on: May 29, 2012, 09:05:45 PM »
FUBAR'ed shoulder sucks- take care of that. ???
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Online Bando

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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #183 on: May 30, 2012, 06:42:48 AM »
am fasted cardio, 20 minutes bike, 15 treadmill

no iron today, plenty of ibuprofin
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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #184 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  :)
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Offline taylor9569

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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #185 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.
T.G.F.M.M. /  Thank God For Muscle Memory - Bando

Lee.

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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #186 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 :(
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Online Bando

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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #187 on: May 30, 2012, 08:26:18 PM »
30 Minutes sweaty LISS


Bando...read this.

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.


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.
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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #188 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
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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #189 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
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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #190 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
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Offline hochspeyer

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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #191 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.
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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #192 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.
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Offline hochspeyer

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Re: Bando's Log - Cutting like an Emo Schoolgirl
« Reply #194 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
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