IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: One and a Half Quads
PostPosted: Fri Dec 01, 2017 12:25 am 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 11/30
Foam roller
TRX single leg squats: 3x8 left, 3x12 right(surgery side)
TKEs, front planks,
Goblet squat: 50x3x8
Push ups: 40, 30, 30, 25
Neutral grip pull ups: 5x8
Ski erg: 30 minutes, 5960m
-The TRX squats were recommended by a guy at the gym who has had both ACLs done.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Dec 01, 2017 9:02 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 12/1
Foam roller, heel slides, hamstring stretch, quad stretch(ROM getting much better), clam shells, side steps w/band, TKEs, TRX single leg squats
Trap bar deadlift: (high handles) 168x10, 256x10, 300x8, 322x6
Low handles: 322x5, 300x6, 278x8, 8
Incline press: 45x10, 95x10, 135x8, 165x3x6
Lat pull down: 5x10
Leg raise: 3x10

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Wed Dec 06, 2017 4:44 am 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Tuesday 12/5
Lots of PT stuff
Chins: 5x8
Dips: 3x8
Ski erg: 30 minutes, 5555m
-This followed three days of not doing much besides work and sleep.
-I think I’m starting to see some quad development. Just a little.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Wed Dec 06, 2017 11:06 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 12/6
Foam roller
TKEs
Trap bar deadlift: 168x10, 256x10, 300x8, 344x6, 366x3, 376x3
Low handles: 300x3x6
RDL: 133x8, 153x8, 173x8, 183x3x6
Incline press: 45x8, 95x8, 135x8, 165x3, 185x3, 205x3, 165x2x5
Lat pull down: 6x15
Leg raises: 4x12

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Dec 08, 2017 1:10 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 12/7
Single leg squats: hurt myself
Chins: 8, add 10kg x3x8, 20kg x3x5
Weighted Dips: 20kg x3x8
Ski erg: 30 minutes, 6070m

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Dec 08, 2017 8:09 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 12/8
Warm up/PT
Trap bar deadlift: 168x10, 256x8, 300x8, 322x3x6
Incline press: 45x8, 95x8, 135x8, 185x5, 195x3x3, 185x2x5
Seated cable row: 6x15
Leg raises: 5x15

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Sat Dec 09, 2017 7:34 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 12/9
Iso holds on leg extension, single leg RDL, goblet squats, TKEs,
Chins: 12, 6, 8, 7, 5
Dips: 3x10
Ski erg: 30 minutes, 5605m

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Wed Dec 13, 2017 3:33 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Tuesday 12/12
Bike 10 minutes, foam roller, front planks, hamstring curls, goblet squats, TKEs
Trap bar deadlift: 168x10, 256x10, 300x8, 344x6, 388x5
Low handles: 322x3x6
Incline press: 45x10, 95x10, 135x8, 185x3x5
Close grip bench press: 135x8, 155x8, 175x2x6
Lat pull down: 5x15
Leg raises:3x10
-A few weeks before my surgery I pulled 385x3. Four and a half months after surgery I’m officially stronger than I was before. It ain’t much but I’ll take it.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Wed Dec 13, 2017 11:42 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 12/13
Foam roller, heel raise, balance disc, single leg RDL,reverse lunge, leg extension/static hold
Chins: bw x1x8, +10kg x6, +20kg x6, +30kg x3x3, bw x3x8
Weighted dips: 20kg x8, 30kg x3x5
Front planks
Ski erg: 30 minutes, 5820m

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Dec 15, 2017 8:15 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 12/15
Heel slides, hamstring and quad stretches, calf stretch, heel raises, TKEs, single leg squats w/TRX
Trap bar deadlift: 190x10, 278x10, 322x8, 342x3x5
RDL: 135x8, 8, 185x6, 8, 8
Incline press: 45x10, 95x10, 135x8, 175x6, 155x8
Seated cable row: 4x15
Leg raise: 3x10
This all felt very medium and stale. Cut back to light next week.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Dec 22, 2017 8:07 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
I’ve been fighting an awful cold the last week. In the last three days I’ve had a hacking cough that leaves what feels like little particles of meat in my mouth.
Thursday 12/21
Bike 10 minutes, foam roller, heel slides, quad and hamstring stretch, TKEs, single leg squats, leg extension/iso hold.
Trap bar deadlift: 168x10, 256x3x8
RDL: 133x3x8
Incline press: 45x10, 95x8, 135x3x8
Seated cable row: 5x12
Abs

Friday 12/22
Bike 10 minutes, foam roller, hamstring curls, calf stretch, heel raises, TKEs, goblet squats: 53x4x10, single leg RDL, front plank, push ups: 3x30, chin ups: 3x8

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Wed Dec 27, 2017 6:14 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 12/23
Bike 10 minutes, foam roller, goblet squats: 53x3x10, good morning: 70x10, 120x3x8, leg extension iso, push-ups: 4x25


Tuesday 12/26
Bike 10 minutes, foam roller, single leg squats w/trx, TKEs
Trap bar deadlift: 168x10, 256x8, 300x8, 344x6, 364x3x5
Incline press: 45x8, 95x8, 135x8, 165x5, 185x5, 4, 4
Seated cable row: 3x15

Still feeling like crap.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Dec 29, 2017 6:07 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 12/28
Five months from surgery, decided to try some squats

Bike 10 minutes, foam roller, clamshells, sidesteps, hamstring curls, TKEs
Box squat: 45x8, 95x8, 133x8, 153x8, 173x8, 193x8, 203x8, 213x3x8
Overhead press: 45x8, 75x8, 95x8, 105x6, 115x2x5, 95x2x6
Lat pull down: 4x15
Abs
-Squats were a little above parallel. I don’t care.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Sat Dec 30, 2017 6:33 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 12/30
Bike 10 minutes, foam roller,leg extension iso
RDL: 45x8, 135x8, 185x3x6
Weighted dips: 20kg x3x8
Weighted chins: 20kg x3x6
Abs

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Wed Jan 03, 2018 9:35 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 1/3
PT stuff to warm up
Trap bar deadlift: 168x8, 246x8, 300x6, 344x3, low handles: 344x3x1/2/3
Weighted chins: 20kg x4x5
Weighted dips: 25kg x4x5
Abs
-Weighed in at 202 afterwards.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Thu Jan 04, 2018 11:57 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 1/4
At home, foam rolling, stretching, planks and push-ups
-I need to stay on top of the stretching.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Sat Jan 06, 2018 6:53 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 1/5
Bike 10 minutes, foam roller, leg extension iso hold, calf stretch, heel raise, single leg squats w/TRX, single leg RDL
Incline press: 45x8, 95x8, 135x6, 165x3x1/2/3
Seated cable row: 5x15
Close grip bench press: 135x8, 155x8, 175x8
Farmers: 135x50’x10
Lateral raise: 20s x3x15
Abs
Stretch

Saturday 1/6
Bike 10 minutes, foam roller, single leg squats w/TRX, calf stretch, heel raise, plank
Chins: 4x8, 3x5
Bike: 30 minutes

Signed up for a seminar next week with Big Z.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Mon Jan 08, 2018 11:14 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 1/8
Bike 10 minutes, foam roller, sidestepping, clamshells TKEs
Box squat: 45x6, 95x6, 135x6, 185x6, 205x6, 225x3x6
Press: 45x8, 75x8, 95x8, 115x3, 125x6x3
RDL: 135x6, 185x3x6
Lat pull down: 3x20

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Wed Jan 10, 2018 3:53 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Tuesday 1/9
Foam roller, front plank, push-ups: 40, leg extension iso, push-ups: 40, hamstring curls, push-ups: 40, side lunge, neutral grip pull ups: 5x10
Ski erg: 30 minutes, 5765m

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Wed Jan 10, 2018 9:28 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 1/10
Bike 10 minutes, foam roller, TKEs
Trap bar deadlift: 168x8, 256x8, 300x6, 344x3, 354x1/2/3, 1/2/3, 1/2/3
Trap bar shrugs: 234x3x10
Weighted chins: 25kg x8x3
Weighted dips: 25kg x5x5
Good morning: 70x8, 120x3x8
Stretch

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Fri Jan 12, 2018 7:33 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 1/12
Bike 10 minutes, foam roller, single leg squats w/TRX, hamstring curls, front plank
Incline press: 45x8, 95x8, 135x6, 170x3x1/2/3, Alt w/ Incline dumbbell row: 35s x4x8
CGBP: 175x3x8
Seated cable row: 5x20
Farmers carry: 50’x135x2, 155x8
Lateral raise: 20s x3x15
Stretch

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Sun Jan 14, 2018 5:56 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 1/13
Seminar today with Big Z. Just watched axle press and log press, but pulled a couple light triples. First time deadlifting a straight bar in about a year, I think.
He was a funny guy, and cool to be around.
Interesting nugget: He does about 40 minutes on a treadmill 3x a week.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Wed Jan 17, 2018 10:50 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 1/17
Clamshells, sidestepping, TKEs
Trap bar deadlift: 168x8, 256x8, 300x6, 344x3, 354x3
Low handles: 354x3x1/2/3
Trap bar shrugs: 256x3x10
Weighted chins: 25kg x5x4
Weighted dips: 25kg x3x6
Good morning: 135x3x8
Foam roller

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Fri Jan 19, 2018 12:12 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 1/18
Bike: 10 minutes, foam roller, calf stretch, heel raise, leg extension iso hold, single leg squats w/TRX, single leg RDL, front planks
Axle curls, triceps press downs, bar hang, door stretch
Treadmill: 45 minutes, incline

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Jan 19, 2018 7:44 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 1/19
Incline press: 45x8, 95x8, 135x8, 175x3x1/2/3, alternate w/incline row: 40s x4x8
CGBP: 185x8,8,6
Seated cable row: 5x15
Interlude (waiting for space to clear for farmers carries): leg extension iso holds
RDL: 45x8, 135x8, 185x6, 205x3x6
Lateral raise: 20s 3x15
Abs
-Once I gave up on farmers and started RDLs, the floor opened up. I’ll try tomorrow.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
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