Man v. Nature the road to victory

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Jay
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Re: Man v. Nature the road to victory

Post by Jay » Tue Apr 02, 2013 12:59 pm

03-28

A rough day overall... kept the squats lighter with some extra volume because my squat form went to hell for the night. My mind wasn't functioning correctly for squatting for some reason and my form was about as loose at it ever got.

SAFETY SQUAT BAR SQUAT
Set 1: 75 lbs × 5
Set 2: 165 lbs × 3
Set 3: 255 lbs × 2
Set 4: 255 lbs × 2
Set 5: 305 lbs × 2
Set 6: 305 lbs × 2
Set 7: 345 lbs × 2
Set 8: 345 lbs × 2
Set 9: 345 lbs x 2
Set 10: 345 lbs x 2

ONE ARM DL
Set 1: 135 lbs × 3
Set 2: 225 lbs × 2
Set 3: 315 lbs × 1
Set 4: 385 lbs × 1

One arm DL went well, did 20 more pounds than last time... so at least one exercise felt like a winner tonight.

04-01

Tomorrow is D-day for me... bicep surgery day.

Motivation has been lacking the past several days for many reasons, one of them is having my arm sliced open and dealing with the fact that I will only have use of one arm for everything, and rehabbing it, for a while.

A pretty sobering thought at times, but its part of this game we play when we push ourselves hard. Sometimes you get lucky and sometimes tendons tear off of bones...

Screw it... I'll be back better than before...

SQUAT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 185 lbs × 3
Set 4: 225 lbs × 3
Set 5: 275 lbs × 2
Set 6: 315 lbs × 2
Set 7: 365 lbs × 2
Set 8: 405 lbs × 1
Set 9: 405 lbs × 5

Used the bar today since I wanted to before the surgery for one last time before the SSB became my best friend for a while... my low bar felt like garbage, so switched to high bar and felt solid. The final set wasn't hard, wasn't easy but was good.

My squat makes no sense whatsoever at all.... its almost like my legs just say "screw you" at times and don't want to do shit.

HAMSTRING CURLS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

GOOD MORNING
Set 1: 135 lbs × 8
Set 2: 185 lbs × 5
Set 3: 225 lbs × 5
Set 4: 225 lbs × 5
Set 5: 225 lbs x 5

And that ended the last workout before I am drugged up, sliced open, stitched up and turned into a dribbling fool after surgery (and those awesome painkillers)... and then the real fun begins.

You haven't seen shit like an extremely motivated, driven as fuck, me... its spectacular what comes out of that...

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Alfred_E._Neuman
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Re: Man v. Nature the road to victory

Post by Alfred_E._Neuman » Wed Apr 03, 2013 10:57 am

Good luck with the biceps surgery.

Enjoy the pain killers.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Man v. Nature the road to victory

Post by Mickey O'neil » Wed Apr 03, 2013 12:09 pm

I hope you have a speedy recovery, Jay.

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Re: Man v. Nature the road to victory

Post by syaigh » Wed Apr 03, 2013 12:18 pm

Heal fast.
Miss Piggy wrote:Never eat more than you can lift.

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Bobby
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Re: Man v. Nature the road to victory

Post by Bobby » Wed Apr 03, 2013 6:33 pm

GMY!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Jay
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Re: Man v. Nature the road to victory

Post by Jay » Wed Apr 03, 2013 9:07 pm

thank you all... I plan to come back better

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Re: Man v. Nature the road to victory

Post by Jay » Sat Apr 06, 2013 7:40 pm

The comeback starts now.

DUMBBELL BENCH
Set 1: 40 lbs × 20
Set 2: 60 lbs × 20
Set 3: 75 lbs × 20
Set 4: 80 lbs × 20
Set 5: 80 lbs × 20
MACHINE SHOULDER PRESS
Set 1: 45 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Set 4: 80 lbs × 20

DB SHRUGS
Set 1: 80 lbs × 20
Set 2: 80 lbs × 20
Set 3: 80 lbs × 20

ONE ARM PULLDOWNS
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15

Using fat grip handle

DUMBBELL CURLS
Set 1: 35 lbs × 10
Set 2: 35 lbs × 10

Superset with:

HAMMER CURLS
Set 1: 35 lbs × 10
Set 2: 35 lbs × 10

TRICEP PRESSDOWNS
Set 1: 90 lbs × 15
Set 2: 70 lbs × 15

Using fat grip handle

DECLINE SITUPS
Set 1: 20 reps
Set 2: 20 reps

Clearly only have usage of the right arm for now, the idea is to go lighter for a few weeks with all movements to maintain what I have, build some muscle using reps, build some work capacity and train my body to push without tensing up the left arm.

Right now my tendon has been reattached into my bone with a molly bolt-type device (compounded in the bone) which will allow the bone to grow around the attachment, making it stronger than before. For now, I have to be careful while the anchor sets, so playing this smart is much more important than ego.

Just getting back in the gym a few days after surgery is a big step, many more to come.

Squatting tomorrow... can't wait.

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Re: Man v. Nature the road to victory

Post by Jay » Fri Apr 26, 2013 4:25 am

Been a shitbag at updating this lately... I will pick this up again on Sunday with an explanation as to what's going on since my bicep surgery

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Re: Man v. Nature the road to victory

Post by Jay » Sun Apr 28, 2013 9:31 pm

HAMSTRING CURLS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

Been starting off with these with a lot of success lately. Give me some extra warmup, seems to help my knees loosen up and puts the hamstring work as a priority because I want mine to grow.

SPIDER BAR SQUAT
Set 1: 80 lbs × 6
Set 2: 160 lbs × 5
Set 3: 250 lbs × 5
Set 4: 340 lbs × 3
Set 5: 340 lbs × 3
Set 6: 340 lbs × 3
Set 7: 340 lbs x 3
Set 8: 340 lbs x 3

Went a LITTLE heavier today and upped the volume. Nothing crazy, but enough to feel the work. Reps were easy, clean and fast.

SPIDER BAR 3CT PAUSE SQUATS
Set 1: 230 lbs × 5
Set 2: 230 lbs × 5
Set 3: 230 lbs × 5

Ended up doing some lighter pause squats with a wider stance to hit the posterior chain harder.

45 DEGREE BACK EXT
Set 1: 50 reps

LEG EXTENSION
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20

Held for a 3 count pause at the top. Ever since I read these on another lifting blog, I have been doing them a lot more with a lot of success in leg size and shape. I like them.

SEATED CALF RAISES
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20

BAND PULLDOWNS
Set 1: 15
Set 2: 15
Set 3: 15

Chased the pump on this one since the back got a decent amount of work holding up the Spider bar.

INCLINE DB CURLS
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15
Set 3: 30 lbs × 15

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Re: Man v. Nature the road to victory

Post by Jay » Sun Jun 02, 2013 10:19 pm

SINGLE LEG HAMSTRING CURLS
Set 1: 60 lbs × 12
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12

These were standing hammy curls.

SAFETY SQUAT BAR SQUAT
Set 1: 170 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10
Set 4: 225 lbs × 10

I've avoided doing high rep squats for a while because they just suck and I suck at them. My muscular endurance on my lower body is pretty awful and its only because I am stubbornly living in the 2-3 rep range for most of my work, and if you have read my awesome e-book, I speak out against sticking to one rep range for too long.

Basically, I am checking myself against my own program and getting back to rep work.

I know I have to take 5-8 steps back with the weight in order to get some sensible progress. Its annoying, its humbling but the building blocks I want to shore up aren't made with 2-3 rep sets.

ONE LEG TKE
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

Leg extensions are blasting my knees in a way that I really do not enjoy, so I am sticking to variations of TKE's.

ONE ARM PULLDOWNS
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15

Used fat grips for the back work today

DUMBBELL ROWS
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 100 lbs × 10

SHRUGS
Set 1: 120 lbs × 20
Set 2: 120 lbs × 20
Set 3: 120 lbs × 20

Shrugs were done in a standing calf raise machine, since I am cleared to do upper back work with bands, and traps with bands, I can do these so long as my left arm isn't activated doing the shrug. Win.

Since I was already on the machine, I supersetted with standing calf raises.

STANDING CALF RAISES
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 15

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Re: Man v. Nature the road to victory

Post by Jay » Tue Jun 04, 2013 12:04 am

DUMBBELL BENCH
Set 1: 50 lbs × 15
Set 2: 50 lbs × 15
Set 3: 130 lbs × 8
Set 4: 130 lbs × 8
Set 5: 130 lbs × 12

Fired out 12 on the last set, not exactly sure how especially considering I lost the groove on rep two and almost ate 130 pounds. And by ate, I mean in my face.

HAMMER STRENGTH BENCH
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 23

Rest/paused the last set.

FRONT RAISES
Set 1: 20 lbs × 12
Set 2: 20 lbs × 12
Set 3: 20 lbs × 12

Superset with:

SIDE LATERALS
Set 1: 20 lbs × 12
Set 2: 20 lbs × 12
Set 3: 20 lbs × 12

DUMBBELL CURLS
Set 1: 35 lbs × 15
Set 2: 35 lbs × 15
Set 3: 35 lbs × 12

DUMBBELL EXTENSIONS
Set 1: 35 lbs × 15
Set 2: 35 lbs × 15
Set 3: 35 lbs × 15

Good workout, solid pump.

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Re: Man v. Nature the road to victory

Post by Jay » Fri Jun 07, 2013 12:16 am

After achieving full extension in my left arm's ROM and full supination and pronation of my hand a couple weeks ago, it was only a matter of time before the brace time was done.

Today, in Physical Therapy, the doc gave my clearance to remove it "most" of the time to allow for freedom and using my left arm for light lifting.

Meaning I can curl, do triceps, back, shoulders, etc. but I am limited right now in weight as I have to take small steps in order to come back full strength.

No worries there for me, the fact that I am allowed to use it is a major step for me right now.

Unfortunately my muscular endurance and strength will be diminished greatly until I build it back up, which really shouldn't take all that long. I've laid the groundwork enough, now its time to build and grow.

SEATED HAMSTRING CURLS
Set 1: 110 lbs × 20
Set 2: 115 lbs × 15
Set 3: 115 lbs × 15
Drop set to: 75 lbs × 8

LEG PRESS
Set 1: 180 lbs × 10
Set 2: 270 lbs × 10
Set 3: 360 lbs × 10
Set 4: 450 lbs × 10
Set 5: 540 lbs × 10
Set 6: 540 lbs × 10
Set 7: 540 lbs × 15

HAMSTRING CURLS
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

LEG EXTENSION
Set 1: 110 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15

Held these for a 3 count pause at the top of each. After the leg pressing, these were kind of hell.

CLOSE GRIP LAT PULLDOWNS
Set 1: 90 lbs × 12
Set 2: 10 lbs × 12
Set 3: 90 lbs × 12
Set 4: 10 lbs × 12
Set 5: 90 lbs × 12
Set 6: 10 lbs × 12

I went back and forth between the right and left arm, I think its pretty obvious what weight is the left.

STANDING PULLDOWNS
Set 1: 50 lbs × 10
Set 2: 10 lbs × 20
Set 3: 40 lbs × 15
Set 4: 10 lbs × 20
Set 5: 40 lbs × 15
Set 6: 10 lbs × 20

Same thing as pulldowns, right then left.

BATWING
Set 1: 20 lbs × 5

Held each rep for 30 seconds and rested for 30 seconds.

SEATED CALF RAISES
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15
Set 4: 70 lbs × 15
Set 5: 70 lbs × 15

Its a small step, but small steps are laid into bigger ones.

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Re: Man v. Nature the road to victory

Post by Jay » Sat Jun 08, 2013 1:30 am

Upper body day.

No longer am I doing pec, shoulder, bicep and tricep.

I can now make those plural.

The little things man, the fucking little things.

So when you see this workout log, it should be pretty obvious what is the right arm and what is the left, if I really have to explain that I did 10 pound presses with my left arm, you are an idiot.

STANDING DB PRESS
Set 1: 40 lbs × 12
Set 2: 10 lbs × 20
Set 3: 65 lbs × 10
Set 4: 10 lbs × 20
Set 5: 80 lbs × 10
Set 6: 10 lbs × 20
Set 7: 90 lbs × 10
Set 8: 10 lbs × 20
Set 9: 90 lbs × 12
Set 10: 10 lbs × 20

What I did was go right and then left, one arm at a time.

ARNOLD PRESS
Set 1: 50 lbs × 12
Set 2: 50 lbs × 12
Set 3: 50 lbs × 12

SIDE LATERALS
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20
Set 3: 5 lbs × 20

After using the right arm for Arnold Press, I immediately went to the left and did side laterals.

I am not too sure about the safety of twisting my arm through a press this early in the game, so I used my head and did DB laterals on the left.

See, I am using my head... as reckless and nutty as I can be in the gym, the head does get used.

DUMBBELL BENCH
Set 1: 100 lbs × 20
Set 2: 15 lbs × 20
Set 3: 100 lbs × 20
Set 4: 15 lbs × 20
Set 5: 100 lbs × 20
Set 6: 15 lbs × 20

Alternate right/left.


SEATED DUMBBELL SHRUGS
Set 1: 100 lbs × 15
Set 2: 15 lbs × 20
Set 3: 100 lbs × 15
Set 4: 15 lbs × 20
Set 5: 100 lbs × 15
Set 6: 15 lbs × 20

Alternate right/left.

LAYING REAR DELT RAISES
Set 1: 20 lbs × 15
Set 2: 10 lbs × 15
Set 3: 20 lbs × 15
Set 4: 10 lbs × 15
Set 5: 20 lbs × 15
Set 6: 10 lbs × 15

I used both arms together on this one. Being able to feel the difference between the sides while doing them together is eye opening in a way that unilateral work doesn't show you.

I had no real fatigue on the right side, but on the left side my rear delts and rhomboids started having that Jane Fonda burn rather quickly. 10 pounds is hella light, but being that I haven't used the left side in almost 3 months, there is going to be some early muscle failure.

DUMBBELL CURLS
Set 1: 40 lbs × 12
Set 2: 2.5 lbs × 15
Set 3: 40 lbs × 12
Set 4: 2.5 lbs × 15
Set 5: 40 lbs × 12
Set 6: 2.5 lbs × 15

Used a 2.5 pound plate for the curls. The PT specifically ordered me to only use that, so me being a good patient (at times) I chose to listen.

TRICEP PRESSDOWNS
Set 1: 50 lbs × 15
Set 2: 50 lbs × 15
Set 3: 50 lbs × 15

Right arm

BAND PRESSDOWNS
Set 1: 20
Set 2: 20
Set 3: 20

Left arm with a mini band

PLANKS
Set 1: 45 secs
Set 2: 45 secs

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Re: Man v. Nature the road to victory

Post by Jay » Sun Jun 09, 2013 8:19 pm

This is my first day squatting with no arm brace on. I am playing it by feel with the weight and not quite ready (or cleared) to go full out.

SAFETY SQUAT BAR SQUAT
Set 1: 80 lbs × 5
Set 2: 170 lbs × 4
Set 3: 260 lbs × 3
Set 4: 310 lbs × 2
Set 5: 350 lbs × 2
Set 6: 405 lbs × 2
Set 7: 405 lbs × 2
Set 8: 405 lbs × 2

Kept it decent. Did a few sets at 405. Easy, fast. Now for the test.....

3CT PAUSE SQUAT
Set 1: 185 lbs × 3
Set 2: 185 lbs × 3
Set 3: 185 lbs × 3
Set 4: 185 lbs × 3

First time under an actual bar in almost 3 months. I know my form needs to be reworked and I am not sure how much pressure this will put on my rehabbing bicep so I kept these extremely light. The idea is form work solely.

INVERSE CURL
Set 1: 160 lbs × 8
Set 2: 160 lbs × 8
Set 3: 160 lbs × 8

The Westside Barbell machine. Brutally hard.

CABLE ROWS
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Set 4: 10 lbs × 20
Set 5: 10 lbs × 20
Set 6: 10 lbs × 20

Right first, left second.

DUMBBELL ROWS
Set 1: 100 lbs × 10
Set 2: 20 lbs × 15
Set 3: 100 lbs × 10
Set 4: 20 lbs × 15
Set 5: 100 lbs × 10
Set 6: 20 lbs × 15

Alternated right/left.

STANDING CALF RAISES
Set 1: 80 lbs × 12
Set 2: 80 lbs × 12
Set 3: 80 lbs × 12

Calves are still brutally sore, did these very light for blood flow and recovery.

I am happy with the squats today. Soon I will be able to push my weight up as I continue to rehab the arm.

Cannot fucking wait.

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Re: Man v. Nature the road to victory

Post by Jay » Tue Jun 11, 2013 12:50 am

Upper body today.

DUMBBELL INCLINE BENCH
Set 1: 50 lbs × 8
Set 2: 10 lbs × 20
Set 3: 80 lbs × 8
Set 4: 10 lbs × 20
Set 5: 110 lbs × 8
Set 6: 15 lbs × 20
Set 7: 110 lbs × 8
Set 8: 15 lbs × 20
Set 9: 110 lbs × 11
Set 10: 15 lbs × 15

Alternated from right to left side.

DUMBBELL BENCH
Set 1: 110 lbs × 15
Set 2: 10 lbs × 20
Set 3: 110 lbs × 15
Set 4: 10 lbs × 20
Set 5: 110 lbs × 15
Set 6: 10 lbs × 20


FRONT RAISES
Set 1: 15 lbs × 20
Set 2: 5 lbs × 20
Set 3: 20 lbs × 20
Set 4: 5 lbs × 20
Set 5: 20 lbs × 20
Set 6: 5 lbs × 20

Did these with both arms together, it looked silly.

CLOSE GRIP LAT PULLDOWNS
Set 1: 70 lbs × 20
Set 2: 10 lbs × 15
Set 3: 70 lbs × 20
Set 4: 10 lbs × 15
Set 5: 70 lbs × 20
Set 6: 10 lbs × 15

DUMBBELL CURLS
Set 1: 40 lbs × 15
Set 2: 5 lbs × 15
Set 3: 40 lbs × 15
Set 4: 5 lbs × 15
Set 5: 40 lbs × 15
Set 6: 5 lbs × 15

TRICEP PRESSDOWNS
Set 1: 50 lbs × 15
Set 2: 57 lbs × 15
Set 3: 57 lbs × 15
Set 4: 10 lbs × 15
Set 5: 10 lbs × 15
Set 6: 10 lbs x 15

DECLINE SITUPS
Set 1: 50 reps

I went up to 5 pounds today on the left arm for curls, which makes me laugh but that's how rehab goes.

Old women use bigger weights in Zumba, but I WILL CATCH UP GRANDMA!

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Re: Man v. Nature the road to victory

Post by Jay » Fri Jun 14, 2013 12:06 am

I went to the gym today with a single goal in mind. That was to hammer to ever-loving shit out of my legs. It was my volume day, no squats, so I just went to town with my plan and got some work done.

HAMSTRING CURLS
Set 1: 70 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15
Set 4: 110 lbs × 15
Set 5: 110 lbs x 12, 2, 2

Rest Paused the last set

LEG PRESS
Set 1: 180 lbs × 15
Set 2: 270 lbs × 15
Set 3: 360 lbs × 15
Set 4: 540 lbs × 15
Set 5: 540 lbs × 15
Set 6: 540 lbs × 15
Set 7: 540 lbs × 12
Set 8: 540 lbs × 15

5 working sets, bitched out at 12 on set 4. Set 5 I didn't. By the time I got done with these, walking was a nightmare.

GOOD MORNING
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10

Did these on a Buffalo Bar. Focused on strict form, back almost parallel to ground and tight with each rep.

LEG EXTENSION
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

Light, yes.. but with a long pause at the top of each rep, the weight didn't matter too much.

CLOSE GRIP LAT PULLDOWNS
Set 1: 80 lbs × 15
Set 2: 20 lbs × 15
Set 3: 80 lbs × 15
Set 4: 20 lbs × 15
Set 5: 80 lbs × 15
Set 6: 20 lbs × 15
Set 7: 80 lbs × 15
Set 8: 20 lbs × 15

Right to left with each set.

STANDING CALF RAISES
Set 1: 110 lbs × 10
Set 2: 110 lbs × 10
Set 3: 110 lbs × 10

PLANKS
Set 1: 60 secs
Set 2: 60 secs

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Re: Man v. Nature the road to victory

Post by Jay » Fri Jun 14, 2013 11:38 pm

STANDING DB PRESS
Set 1: 45 lbs × 10
Set 2: 10 lbs × 15
Set 3: 70 lbs × 10
Set 4: 10 lbs × 15
Set 5: 100 lbs × 10
Set 6: 15 lbs × 15
Set 7: 100 lbs × 10
Set 8: 15 lbs × 15
Set 9: 100 lbs × 10
Set 10: 15 lbs × 15

SIDE LATERALS
Set 1: 20 lbs × 15
Set 2: 8 lbs × 15
Set 3: 20 lbs × 15
Set 4: 8 lbs × 15
Set 5: 20 lbs × 15
Set 6: 8 lbs × 15

HAMMER STRENGTH BENCH
Set 1: 90 lbs × 15
Set 2: 10 lbs × 15
Set 3: 90 lbs × 15
Set 4: 10 lbs × 15
Set 5: 90 lbs × 15
Set 6: 10 lbs × 15

KELSO SHRUGS
Set 1: 75 lbs × 15
Set 2: 15 lbs × 15
Set 3: 75 lbs × 15
Set 4: 15 lbs × 15
Set 5: 75 lbs × 15
Set 6: 15 lbs × 15

CABLE ROWS
Set 1: 70 lbs × 20
Set 2: 70 lbs × 20
Set 3: 70 lbs × 20
Set 4: 17 lbs × 20
Set 5: 17 lbs × 20
Set 6: 17 lbs × 20

DUMBBELL CURLS
Set 1: 40 lbs × 15
Set 2: 3 lbs × 15
Set 3: 40 lbs × 15
Set 4: 3 lbs × 15
Set 5: 40 lbs × 15
Set 6: 3 lbs × 15

TRICEP PRESSDOWNS
Set 1: 57 lbs × 15
Set 2: 57 lbs × 15
Set 3: 57 lbs × 15
Set 4: 17 lbs × 20
Set 5: 17 lbs × 20
Set 6: 17 lbs × 20

BAND PULL APARTS WITH MINI BAND
Set 1: 100

As usual heavier weight is right, lighter weight is left.

I increased the weight a little on some pressing and pulling movements, still won't push it until I am cleared to go all out.

I made it home without any close calls, thankfully.

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Re: Man v. Nature the road to victory

Post by Jay » Tue Jun 18, 2013 1:35 am

Today I decided to hammer some sub-max volume with very short rest periods between sets.

SAFETY SQUAT BAR SQUAT
Set 1: 170 lbs × 4
Set 2: 170 lbs × 4
Set 3: 260 lbs × 4
Set 4: 260 lbs × 4
Set 5: 350 lbs × 6
Set 6: 350 lbs × 6
Set 7: 350 lbs × 6
Set 8: 350 lbs × 6

:45s rest between all sets

5CT PAUSE SQUAT
Set 1: 260 lbs × 2
Set 2: 260 lbs × 2
Set 3: 260 lbs × 2
Set 4: 260 lbs × 2
Set 5: 260 lbs × 2

Yes, 5 count pause. :30s rest between sets

SSB WIDE STANCE GOOD MORNINGS
Set 1: 170 lbs × 8
Set 2: 170 lbs × 8
Set 3: 170 lbs × 8

BAND LEG CURLS WITH MEDIUM BAND
Set 1: 100 reps

DUMBBELL ROWS
Set 1: 110 lbs × 12
Set 2: 20 lbs × 20
Set 3: 110 lbs × 12
Set 4: 20 lbs × 20
Set 5: 110 lbs × 12
Set 6: 20 lbs × 20

On the left side to get more back activation with the stupid low weight, I held every single rep on the left side for a 5 count. By the end of each set my back was burning. That's one way to get some work in with a weight meant for a 5 year old.

STANDING CALF RAISES
Set 1: 170 lbs × 12
Set 2: 170 lbs × 12
Set 3: 170 lbs × 12

Used the SSB and a 3 b0ard. Hard to stretch but held the contraction for a 5 count each rep.

CRUNCHES
Set 1: 100 reps

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Re: Man v. Nature the road to victory

Post by Jay » Wed Jun 19, 2013 2:04 am

DUMBBELL BENCH
Set 1: 50 lbs × 15
Set 2: 20 lbs × 15
Set 3: 80 lbs × 20
Set 4: 20 lbs × 20
Set 5: 100 lbs × 20
Set 6: 20 lbs × 20
Set 7: 100 lbs × 20
Set 8: 20 lbs × 20
Set 9: 100 lbs × 20
Set 10: 20 lbs × 20
Set 11: 80 lbs × 12
Set 12: 20 lbs × 20
Set 13: 80 lbs × 12
Set 14: 20 lbs × 20
Set 15: 80 lbs × 12
Set 16: 20 lbs × 20

A shitton of volume here. After doing the 100's I dropped to the 80's and did 3 count pauses off the chest.

MACHINE SIDE LATERALS
Set 1: 50 lbs × 100

Burns like the 7th level of hell.

FAT BAR PULLDOWNS
Set 1: 70 lbs × 15
Set 2: 20 lbs × 20
Set 3: 70 lbs × 15
Set 4: 20 lbs × 20
Set 5: 70 lbs × 15
Set 6: 20 lbs × 20

DB SHRUGS
Set 1: 100 lbs × 20
Set 2: 30 lbs × 20
Set 3: 100 lbs × 20
Set 4: 30 lbs × 20
Set 5: 100 lbs × 20
Set 6: 30 lbs × 20

DUMBBELL CURLS
Set 1: 35 lbs × 15
Set 2: 35 lbs × 15
Set 3: 35 lbs × 15
Set 4: 5 lbs × 100

Set 4 was the left arm, clearly.

MEDIUM BAND PRESSDOWNS
Set 1: 100 reps

Used both arms together since I didn't tear a tricep.

BAND PULL APARTS WITH MINI BAND
Set 1: 100 reps

Starting to get my left arm back bit by bit. Its only a matter of time.

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Re: Man v. Nature the road to victory

Post by Jay » Sat Jun 22, 2013 2:44 am

STANDING DB PRESS
Set 1: 45 lbs × 10
Set 2: 10 lbs × 15
Set 3: 80 lbs × 8
Set 4: 15 lbs × 15
Set 5: 100 lbs × 5
Set 6: 20 lbs × 15
Set 7: 120 lbs × 5
Set 8: 20 lbs × 15
Set 9: 120 lbs × 5
Set 10: 25 lbs × 10

FRONT RAISES
Set 1: 20 lbs × 20
Set 2: 10 lbs × 20
Set 3: 20 lbs × 20
Set 4: 10 lbs × 20
Set 5: 20 lbs × 20
Set 6: 10 lbs × 20

DUMBBELL BENCH
Set 1: 120 lbs × 15
Set 2: 30 lbs × 20
Set 3: 120 lbs × 12
Set 4: 30 lbs × 20
Set 5: 120 lbs × 12
Set 6: 30 lbs × 20

CABLE ROWS
Set 1: 77 lbs × 15
Set 2: 77 lbs × 15
Set 3: 77 lbs × 15
Set 4: 25 lbs × 20
Set 5: 25 lbs × 20
Set 6: 25 lbs × 20

CLOSE GRIP LAT PULLDOWNS
Set 1: 70 lbs × 12
Set 2: 70 lbs × 12
Set 3: 70 lbs × 12
Set 4: 30 lbs × 12
Set 5: 30 lbs × 12
Set 6: 30 lbs × 12

I increased weight on all the left arm movements today. Progress is happening..

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Re: Man v. Nature the road to victory

Post by Jay » Sun Jun 23, 2013 10:09 pm

Used a bar on my back that wasn't a padded yoke for the first time in a long time with any appreciable weight.

So true to my form of massacring myself on Sunday's, I went to town with volume.

OLYMPIC SQUAT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 185 lbs × 3
Set 4: 185 lbs × 3
Set 5: 225 lbs × 2
Set 6: 275 lbs × 2
Set 7: 315 lbs × 2
Set 8: 365 lbs × 2
Set 9: 405 lbs × 3
Set 10: 405 lbs × 3
Set 11: 405 lbs × 3
Set 12: 405 lbs x 3
Set 13: 405 lbs x 3

Felt fast, and used high bar today. Why? I wanted to.

HIP BELT SQUAT
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8

Never did a hip belt squat. They kind of suck. Went supa wide and really felt these.

LEG EXTENSION
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

3 count pause at the top.

INVERSE CURL
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8

The WSBB machine. I hate these so much.

BAND PULLDOWNS
Set 1: 100 reps

Used mini bands on both arms doubled over.

45° BACK EXT W STRONG BAND
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

SEATED CALF RAISES
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

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Re: Man v. Nature the road to victory

Post by Jay » Tue Jun 25, 2013 12:46 am

I am tired of messing around with the left arm, sure rehab is a process, but I am impatient by nature.

Today starts my ramp up to get my left side equal with my right.

I am sure my PT will disapprove, but I am not going heavier that what I feel is safe for me right now.

DUMBBELL INCLINE BENCH
Set 1: 45 lbs × 10
Set 2: 20 lbs × 20
Set 3: 85 lbs × 10
Set 4: 30 lbs × 10
Set 5: 105 lbs × 10
Set 6: 40 lbs × 10
Set 7: 105 lbs × 10
Set 8: 40 lbs × 10
Set 9: 105 lbs × 10
Set 10: 40 lbs × 10

Right arm/left arm superset.
HAMMER STRENGTH BENCH
Set 1: 90 lbs × 20
Set 2: 25 lbs × 20
Set 3: 90 lbs × 20
Set 4: 25 lbs × 20
Set 5: 90 lbs × 20
Set 6: 25 lbs × 20


Both arms together.
SIDE LATERALS
Set 1: 20 lbs × 15
Set 2: 10 lbs × 15
Set 3: 20 lbs × 15
Set 4: 10 lbs × 15
Set 5: 20 lbs × 15
Set 6: 10 lbs × 15


Both together as for the next two as well.
LAYING REAR DELT RAISES
Set 1: 20 lbs × 15
Set 2: 10 lbs × 15
Set 3: 20 lbs × 15
Set 4: 10 lbs × 15
Set 5: 20 lbs × 15
Set 6: 10 lbs × 15

DB SHRUGS
Set 1: 110 lbs × 15
Set 2: 40 lbs × 15
Set 3: 110 lbs × 15
Set 4: 40 lbs × 15
Set 5: 110 lbs × 15
Set 6: 40 lbs × 15

DUMBBELL ROWS
Set 1: 120 lbs × 10
Set 2: 40 lbs × 15
Set 3: 120 lbs × 10
Set 4: 40 lbs × 15
Set 5: 120 lbs × 10
Set 6: 40 lbs × 15


One arm at a time, unsupported. Been liking these more this way.
DUMBBELL CURLS
Set 1: 40 lbs × 15
Set 2: 15 lbs × 15
Set 3: 40 lbs × 15
Set 4: 15 lbs × 15
Set 5: 40 lbs × 15
Set 6: 15 lbs × 15

ROPE PRESSDOWNS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

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Re: Man v. Nature the road to victory

Post by Jay » Fri Jun 28, 2013 2:44 am

Today was volume lower body.

SINGLE LEG HAMSTRING CURLS
Set 1: 70 lbs × 12
Set 2: 70 lbs × 12
Set 3: 70 lbs × 12

LEG PRESS
Set 1: 270 lbs × 15
Set 2: 360 lbs × 15
Set 3: 450 lbs × 15
Set 4: 540 lbs × 15
Set 5: 540 lbs × 15
Set 6: 540 lbs × 15

Kept my feet high, close together and used slow controlled reps.

DB RDL
Set 1: 50 lbs × 12
Set 2: 50 lbs × 12
Set 3: 50 lbs x 12

Haven't done any RDL's in quite a while since the left arm was out of commission. I am confident I will feel these tomorrow in a major way.

WSB PRO HIP AND QUAD
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8

http://www.westside-barbell.com/index.p ... o-hip-quad

Gotta give these guys some major credit for developing equipment to build up strength in ways you never have felt before. This machine is nasty to use. Its humbling and its a true challenge.

Chances are your gym doesn't have one, and I do feel bad for you. Luckily one of the two gyms I go to does.

This piece of equipment isn't cheap at all and I am going to be using it once a week and we will see first hand what kind of results it give me when added in to my usual program.

REVERSE HYPER
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15

Prepping my lower back more for deadlifting soon. I have been tight in the lumbar area and when I used the Reverse Hyper in the past, my lower back has loosened up dramatically and alleviated pain. Kept it light today and really felt the stretch on this one.

BATWING
Set 1: 25 lbs × 5
Set 2: 25 lbs × 5
Set 3: 25 lbs × 5

15 seconds on, 15 seconds off for sets of 5. These attack the rhomboids pretty damn hard.

STANDING CALF RAISES
Set 1: 150 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12

Solid workout, I am fucking driven to come back better than I ever was. Physique and with plates on the bar.

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Re: Man v. Nature the road to victory

Post by Jay » Sat Jun 29, 2013 3:11 am

STANDING DB PRESS
Set 1: 45 lbs × 10
Set 2: 15 lbs × 15
Set 3: 65 lbs × 10
Set 4: 25 lbs × 15
Set 5: 85 lbs × 15
Set 6: 40 lbs × 15
Set 7: 85 lbs × 15
Set 8: 40 lbs × 15
Set 9: 85 lbs × 15
Set 10: 40 lbs × 15
High reps today on the Press. Pushed the left arm to 40 pounds and felt easy.
SIDE LATERALS
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15

PUSHUPS
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Well pushups, both arms… look at that… the left arm can now handle a pushup, that only means bench pressing in the future again.
KELSO SHRUGS
Set 1: 70 lbs × 20
Set 2: 70 lbs × 20
Set 3: 70 lbs × 20

FACE PULLS
Set 1: 70 lbs × 20
Set 2: 70 lbs × 20
Set 3: 70 lbs × 20

WIDE GRIP PULLDOWNS
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20
Set 3: 100 lbs × 20

Used both hands on the pulldowns for the first time since I tore my bicep. Damn, that feels so good. Of course I went lighter, but repped out.
DUMBBELL CURLS
Set 1: 40 lbs × 15
Set 2: 20 lbs × 15
Set 3: 40 lbs × 15
Set 4: 20 lbs × 15
Set 5: 40 lbs × 15
Set 6: 20 lbs × 15

ROPE PRESSDOWNS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

Progress feels amazing and I can sniff the finish line soon. Its motivating as hell.

You have no idea how good it feels to progress when an injury prevents it.

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Re: Man v. Nature the road to victory

Post by Jay » Tue Jul 02, 2013 1:26 am

I am taking a slightly modified approach for about 16 weeks. Same template I have always used (ASS system) but for 16 weeks I am rebuilding my bar squat by lowering the weights.

Why?

I haven't had a legit bar on my back in a while and before the injury I was fucking around with bar position, foot position and hand position.

Now that I have a definable goal and I have this drive to surpass it, I am going to do this the way that benefits me the most at this moment.

Weights will look light, because they ARE and I don't fucking care. I need to rebuild from the ground up and if that means lowering some intensity for now to be able to shoot it up later, so be it.

There is a method to this madness and if this pays off for me as I think it will, I will be pleased.

SQUAT
Set 1: 135 lbs × 5
Set 2: 135 lbs × 5
Set 3: 185 lbs × 5
Set 4: 235 lbs × 4
Set 5: 285 lbs × 3
Set 6: 335 lbs × 2
Set 7: 380 lbs × 1

3CT PAUSE SQUAT
Set 1: 335 lbs × 3
Set 2: 335 lbs × 3
Set 3: 335 lbs × 3
Set 4: 335 lbs × 3

BAND LEG CURLS
Set 1: 25
Set 2: 25
Set 3: 25

Used a heavy ass band for the curls.

45° BACK EXT W STRONG BAND
Set 1: 50 reps

CABLE ROWS
Set 1: 130 lbs × 20
Set 2: 130 lbs × 20
Set 3: 130 lbs × 20

Two hands wide grip. Another thing I am doing to strengthen my upper back even further is forgo the stretch/contract on all rowing movements. Now I am going to hold the scapula in retraction during the entire set. This should work well in strengthening my upper back more, help me re-learn how to hold my upper back tight and also build the required thickness back up I need.

STANDING CALF RAISES
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15

PLANKS
Set 1: 60 secs
Set 2: 60 secs
Set 3: 60 secs

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