Bando's Log - Anabolic Dreams and PR Screams

[Bando]

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

[doughnutgut]

legs are wobbly

Glad to hear this...

GJDM... Get the rolling pin on them legs man.. Before DOMS kicks you all over the place. 

[FLEX]

Deload?

[doughnutgut]

Deload?

huehuehuehuehue.. Your 1 cheeky ...... mate.

[Bando]

Deload?

11,750 lbs lifted not including calves

[TMonkey]

new, old journal name.

[Bando]

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

[Bando]

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

[doughnutgut]

Arnolds AFTER Bang Bangs = Hardcore.

Feel the pain just reading it..

GJBM..

[Bando]

Arnolds AFTER Bang Bangs = Hardcore.

Feel the pain just reading it..

GJBM..

No pain, no brain

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

[Bando]

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

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.

[doughnutgut]

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. 

[Bando]

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.

[Bando]

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

[doughnutgut]

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.