IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: One and a Half Quads
PostPosted: Sat Jan 20, 2018 5:34 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 1/20
Elliptical 10 minutes, foam roller, hamstring curls
Farmers carry: 50’ x135x2, 155x2, 175x6, 155x3
Sled push/pull: add 50 lbs, 12x100’, push 2x then pull 2x
Stretch
-I haven’t been good about icing my knee recently, and my tendinitis is acting up today.

_________________
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: Mon Jan 22, 2018 11:45 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 1/22
Elliptical 10 minutes, foam roller, bands: sidestepping, clamshells, and TKEs
Box squat: 45x6, 95x6, 135x6, 185x6, 205x6, 225x3x6
Press: 45x6, 75x6, 95x6, 115x6, 125x6x4
Lat pull downs: 5x15, increasing resistance each set
Hammer curls: 35s x3x10
Abs
Lowered the box for box squats to where I’m at parallel. Felt good but heavy; I’ll progress it slowly.

_________________
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 25, 2018 9:43 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 1/25
Elliptical 10 minutes, foam roller, sidestepping, clamshells, heel slides, stretch hams quads and calves, heel raises, TKEs
TBDL: 190x8, 278x8, 322x6, 342x3, 362x3x1/2/3
Shrugs: 232x3x15
Good morning: 155x3x8
Weighted chins: 25kg x5x5
Weighted dips: 25kg x3x8
Stretch some more
Three things: (1) every time I think I have my schedule dialed in something comes along and screws that up.
(2) I think I want to go back to working up to a heavy triple with high handles and then dropping weight, flipping over to low handles, and getting in some volume. (3) I seem to be a little skittish about using my legs. I’m pulling too much with my back.

_________________
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 26, 2018 7:59 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 1/26
Foam roller, quad isos, hamstring curls, SLRDL
Chin ups:3x8
Ski erg: 30 minutes, 5790m
Stretch

_________________
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: Mon Jan 29, 2018 10:57 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 1/27
Incline press: 45x2x8, 95x8, 135x8, 155x6, 175x3, 195x3, 205x3, 185x3x5, Alternate w/incline bench rows: 50s x6x6
One arm dumbbell bench: 60x3x8
Neutral grip pull ups: 3x8
Abs

Monday 1/29
Elliptical 10 minutes, foam roller, hamstring curls, calf stretch, heel raise, sidestepping, clamshells
Box squat: 45x8, 115x8, 155x8, 205x4, pain in knee from tendinitis and started leaning over to the left leg, 205x1, nope, 155x3x8
Hans stretched me for a few minutes, felt much better
RDL: 45x8, 135x3x8, moved better too
Press (football bar): 40x8, 90x6, 110x6, 130x4, 140x5x3
Last pull downs: 4x15
Abs, stretch, lax ball
My subscapularis has been bothering me on “heavier” presses. I’m sticking with this bar for a while

_________________
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 Jan 31, 2018 11:27 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 1/31
AM: Physical therapy. Follow up appointment. He showed me some new ways to get a good stretch with the strap, checked ROM, and sent me on my way. I’ll probably check back in over the summer around the one year mark.
PM: foam roller, lax ball, stretch, TKEs
TBDL: 190x8, 278x8, 322x6, 366x3, 386x3, 396x3
Low handles: 322x3x6
Weighted chins: 25kg x3,5,3,4
Swings: 60x5x20
Stretch some more

_________________
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 Feb 02, 2018 11:44 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 2/2
Incline press: 45x2x8, 95x8, 135x6, 165x3, 195x3, 215x2, 195x5x3, alternated w/db incline row: 60s x9x6
One arm db bench: 65x3x8
Farmers: 50’ x135x2, 155x2, shut it down- tendinitis
Seated cable row: 4x15
Abs
Didn’t have a lot of time tonight.

_________________
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 Feb 03, 2018 6:02 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 2/3
Foam roller , lax ball, lots of stretching, 4x25 push-ups

_________________
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: Tue Feb 06, 2018 3:40 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 2/5
Aborted box squats again due to pain in knee. Actually, today I felt it from hip to ankle. Different from last week so I’m not sure it’s tendinitis. Maybe this what stage 3 arthritis feels like?
Did RDLs up to 225 and incline press at 185. Finished with some lat pull downs.

I guess I’ll back off from barbell squats, stick with TBDL, RDL, and swings. And light goblet squats. Hopefully that will feel better.
It’s been a pretty good six months, so I guess I should have expected this.

_________________
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 Feb 09, 2018 9:19 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 2/9
It’s been a tough week WRT knee pain and my schedule. And root canal.
Foam roller, lacrosse ball, hamstring curls, hamstring and quad stretch, TKEs
Goblet squat:48x3x10
TBDL: 190x6, 278x6, 322x6, 366x3x6
Bench press: 45x2x8, 95x8, 135x8, 185x6, 205x6, 225x3,5,5 (had to lay on the lax ball in between warm ups to loosen my hips)
Triceps press downs: 3x15
Seated cable row: 3x20
Swings: 60x6x20
-At PT last week I reported zero arthritis pain. All my pain has been tendinitis on the lateral side of the leg. Ever since I’ve had near constant pain inside the knee, in the medial side, where my meniscus used to be.

_________________
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 Feb 10, 2018 6:42 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 2/10
Chin ups: 3x10, 5x6
Elliptical: 30 minutes, 6.3k
Stretch

_________________
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: Mon Feb 12, 2018 10:17 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 2/12
10 minutes elliptical
Incline press: 45x8, 95x8, 135x6, 175x6, 195x5, 4, 175x6, 6
Work sets alternated w/incline dumbbell row: 65x5x6
One arm dumbbell bench: 75x3x6
RDL: 135x8, 185x8, 205x6, 225x6, 245x2x6
Seated cable row: 5x15
Abs, bar hang, stretch
-That one arm dumbbell bench press is exposing some serious “core” weakness.

_________________
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 Feb 15, 2018 5:30 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Tuesday 2/13
Foam roller, calf stretch, heel raise, TRX single leg squats, leg extension iso hold, TKEs, front planks
Chins: 1x8, +20kg x5, +30kg x3, +40kg x2, +10kg x3x6
Elliptical: 40 minutes, 8.3k
Stretch


Wednesday 2/14
Elliptical 10 minutes, foam roller, lax ball, clamshells, sidestepping, TKEs
Goblet squat: 48x3x5
TBDL: 190x6, 278x6, 322x6, 366x5, 410x5
Low handles: 366x3x5
Shrugs: 234x3x12
Press (Swiss bar): 40x8, 88x8, 106x6, 128x5, 138x3, 148x3, 138x5x3
Seated cable row: 3x15
Swings: 100x10x10
Abs, hang, stretch

_________________
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 Feb 15, 2018 9:24 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 2/15
Foam roller, single leg TRX squats, single leg RDL
Chin ups: 5x8
Dips: 3x8
Ski erg: 3x1000m (5:10, 4:53, 4:38)
Abs, and then stretch

_________________
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 Feb 16, 2018 7:26 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 2/16
Bench press: 45x2x8, 95x8, 135x8, 185x6, 205x6, 225x6, 245x2x3, 225x2x5
CGBP(done with an EliteFTS pad to limit ROM): 185x8, 205x3x6
Bent row: 95x8, 115x8, 135x5x8
Seated cable row: 3x15
Curls: 65x3x10
Abs
Stretch

_________________
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 Feb 17, 2018 6:28 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 2/17
Foam roller, lacrosse ball, planks
Goblet squat: 48x3x10
Chins: 10, +10kg x6, +35lbs x5x5 (all the 20kg plates were being used)
Elliptical: 30 minutes, 6.1k
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: Tue Feb 20, 2018 9:22 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Tuesday 2/20
Foam roller
Incline press: 45x2x8, 95x2x8, 135x8, 155x8, 175x3x8, alternated w/ incline bench rows: 65s x5x8
RDL: 135x3x8
Lat pull down: 4x15
Sled drags: 100 feet, add 45lbs x4, 70x12
-I felt shitty starting out and bottomed out on RDLs. Not a whole lot of ROM on those. I haven’t slept much the last few nights.

_________________
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 Feb 22, 2018 4:56 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 2/21
Easy day of mobility, stretching, and light quad work.

_________________
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 Feb 22, 2018 10:49 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 2/22
Foam roller, front planks
Chin ups: 10, 10, 8, 6, 6
Dips: 8, 8, 8
Elliptical: 20 minutes, 4.1k

_________________
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 Feb 23, 2018 2:03 pm 
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Lifetime IGer
User avatar

Joined: Sat Apr 22, 2006 5:01 pm
Posts: 11135
Location: Looking in your window
Just wanted to say I thought this thread was about men's figure skating for a second. :)

_________________
Don’t believe everything you think.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Feb 23, 2018 7:55 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Quote:
Just wanted to say I thought this thread was about men's figure skating for a second. :)
Lol. Maybe that will be my next sport.

_________________
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 Feb 23, 2018 7:56 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 2/23
Foam roller and TKEs
Trap bar deadlift: 190x6, 278x6, 322x6, 364x3x6
Bench press: 45x6, 95x6, 135x6, 185x6, 205x6, 225x6, 185x3x6
Seated cable row: 3x20
Swings: 100x8x15

_________________
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 Apr 13, 2018 7:04 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 4/13
I’m not going to bother posting training sessions from the interlude.

I’m still trying to figure out what I can do and what works best for me at this point. I’m still using trap bar deadlift, bench pressing, incline pressing, chin ups and cable stack for the bulk of my work. Stopped squatting and restarted squatting, and I’m not sure if I’ll continue. Doing cardio but not consistently enough for me.
I need a goal and a plan.

_________________
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 Apr 14, 2018 5:35 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Picking up where I am:

Saturday 4/14
TBDL: 190x8, 278x2x6, 366x6, 386x3x5, 366x2x6
Chins: 2x6, weighted chins: 25kg x3x4,10kg x2x6
Swings: 150x8x10
Abs, stretch
-I had to skimp on warming up to get a platform. The gym gets crowded on Saturdays and I should have my lifting done during the week. I know this.

_________________
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: Mon Apr 16, 2018 7:17 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 4/16
Foam roller, lacrosse ball, planks
Ski erg: 5k in 24:38

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


Top
   
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