Author Topic: Bando's Log - Anabolic Dreams and PR Screams  (Read 211709 times)

Online Bando

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Re: Bando's Inferno - Daily Diary of a DC Junkie
« Reply #435 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
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Online Bando

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Re: Bando's Inferno - Daily Diary of a DC Junkie
« Reply #436 on: November 15, 2012, 06:51:01 AM »
AM Fasted cardio 15 minutes 125 cals, not into it. Will do another session later.
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Online Little Tim

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Re: Bando's Inferno - Daily Diary of a DC Junkie
« Reply #437 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.

Online Bando

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Re: Bando's Inferno - Daily Diary of a DC Junkie
« Reply #438 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.
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Online Bando

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Re: Bando's Inferno - Daily Diary of a DC Junkie
« Reply #439 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
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Online Bando

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Re: Bando's Inferno - Daily Diary of a DC Junkie
« Reply #440 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


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Online Bando

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Re: Bando's Inferno - Daily Diary of a DC Junkie
« Reply #441 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.
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Online ljimd

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Re: Bando's Inferno - Daily Diary of a DC Junkie
« Reply #442 on: November 19, 2012, 03:50:24 PM »
Back in the saddle^^^^^^^^^

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Re: Bando's Journal - I shall call him - "Mini ID"
« Reply #443 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?

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Re: Bando's Journal - I shall call him - "Mini ID"
« Reply #444 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?

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Re: Bando's Journal - I shall call him - "Mini ID"
« Reply #445 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.

Online Bando

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Re: Bando's Journal - I shall call him - "Mini ID"
« Reply #446 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

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Offline deerslayer

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Re: Bando's Journal - I shall call him - "Mini ID"
« Reply #447 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 :)

You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

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Re: Bando's Journal - I shall call him - "Mini ID"
« Reply #448 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

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Re: Bando's Journal - I shall call him - "Mini ID"
« Reply #449 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


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