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  #1531  
Old 05-26-2011, 04:33 PM
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Quote:
Originally Posted by HardCory View Post
Everytime I try to sleep in and skip a workout I never get back to sleep I just lay there feeling guilty that I cheated myself out of a workout.
It wasn't so much that I felt guilty, I'd been staying up late for NBA games and really felt (in a cost/benefit analysis) that sleeping in would be the right thing to do....but my body just wasn't having it, lol!

So I learned my lesson, unless completely wiped out, I will just get up early and work out.

Thursday

Weighed in heavy today, 188

219 days to bring it

Morning

Occluded walk

Lunch

Swiss Ball Leg Curl to warm up

Deadlift
356, 366, 376, 386, 396x3
401x3, 3 sets
356x6, 2 sets

Shrug - controlled tempo with attempt to hold peak contraction on some reps
248.5x20, 2 sets

Suspended Bridge Leg Curl
BWx15, 2 sets

superset with

Rear leg elevated split squat
BWx12, 2 sets

Great workout, hamstrings pumped up and burning at the end. Felt great, it isn't exactly easy (at least for me) to get a hamstring pump.

-----

Quick note on the NBA, you can call me the World's Biggest Fairweather Fan:

I became a huge Chicago Bulls fan around 1989 when I was 10 years old because I was getting into basketball and, of course, Michael Jordan was amazing. I stopped following the NBA after Jordan's 1998 retirement. After 13 years of not caring, I start paying attention and hear that the Bulls (after dwelling in the cellar of the league for a while) were good again. Then Derrick Rose is announced as the youngest MVP ever, well, I got a little excited and starting watching....I started watching Game 2 of the Eastern Conference Finals. So I am bad luck I guess, because the Bulls have dropped 3 games in a row since I started watching, lol.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 05-26-2011 at 04:38 PM.
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  #1532  
Old 05-27-2011, 05:14 PM
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218 days to GET SWOLE

Friday

Chinup
BW+57.5x3, 7 sets
BW+22.5x10

Bench Press
205x3, 8 sets
180x6, 2 sets

Band Stiff Arm Pulldown, DB Press

Floor Press
180x5, 3 sets

Ab Wheel Rollouts
BWx10, 2 sets

Superset with

Crunches
BWx20, 2 sets

Lunch

Bench Press
180x6, 5 sets
165x10, 2 sets

Superset with

Chinup
BW+22.5x6, 4 sets
BW+5x10

Tire Drags - Press, Row, Front Raise

DB Floor Press
61x10, 3 sets
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1533  
Old 05-31-2011, 12:11 PM
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Saturday and Sunday

Helped a friend move on Saturday, Played pick up baseball and soccer on Sunday.

-----

215 days to get nasty and gain 24 pounds!

Monday

AM

Chinup - again squeezed in an extra rep on the last set
BW+17.5 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
32x10, 3 sets

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+5 x5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous
168.5x10, 5 sets

DB Row
62x10, 4 sets

superset with

Crunches
BWx20, 4 sets

Lunch

Flat Bench Press
177.5x10, 5 sets

DB Press
62x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Front Raise
13x15, 3 sets

Floor Press
130x15, 13

Pulldown
105x20, 15, 15

Crunches
BWx20, 3 sets

------

Diet Update

Bodyweight average last week: 185.0
Bodyweight average this week: 186.6

Gains came a little too fast this week, I can definitely afford to eat lighter this week, I don't want to get sloppy.

Macros will remain the same.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1534  
Old 05-31-2011, 04:39 PM
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214 days to get massive

Tuesday

Started out today on squats, but hip flexor/psoas just wouldn't have it. I have been dealing with this pain for several months now. I've been pushing through it, at times, it has hurt to the point of making my hip feel like it will collapse on squats. I finally decided that the best long term strategy is to avoid exercises that aggravate it...unfortunately, that means squats.

But I look at my recent experience with the bench press. Those who read my journal, know that I had pain in my left arm that was severe enough to cause me to stop benching. I did no pressing for several weeks and finally was able to to DB Neutral Close Grip Bench Press. After 4 months of no flat barbell bench pressing, I could finally do it pain free.

So, hopefully, it won't take 4 months, but time off from the squat may allow my hip flexor/psoas to finally heal.

Squat Step Up
120x5, 2 sets
130x5, 6 sets
140x5, 3 sets
150x5, 2 sets

Trying to get a feel for these with a raised bench. I put some boards under my flat bench to get more depth. When my foot was on the bench, my upper leg angle was past parralel to insure a decent ROM. Total height was 22.5 inches, although I may remove 1 board to get it down to 21 inch since my hip was still slightly aggravated by that ROM.

Suspended Bridge Leg Curl
BWx10, 2 sets
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1535  
Old 05-31-2011, 06:25 PM
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Is it the movement in general or the heavier weight?
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  #1536  
Old 06-01-2011, 04:20 PM
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Quote:
Originally Posted by HardCory View Post
Is it the movement in general or the heavier weight?
Movement in general, in fact, that lighter weights hurt worse because I am still warming up and the blood and adrenaline aren't flowing yet. Once I get going, it still hurts, but is more bearable.

Day to day movement hurts as well, it makes me feel old. I hope if I play it smart, like I did with the barbell bench press, I will be squatting pain free in a few months

-----

213 days to get large

Wednesday

AM

Chinup
BW+43 x 5, 8 sets
BW+9 x 8

DB Bench Press
82x5, 9 sets
69x8, 2 sets

Superset with

T-Bar
180x5, 8 sets
153x8

Stiff Arm Lat Pulldown with Band

Suspended Pushups

Lunch

Chinup
BW+9 x 8, 5 sets

DB Bench Press
69x8, 6 sets
63x12, 2 sets

Superset with

T-Bar
153x8, 5 sets
138x12

Stiff Arm Lat Pulldown with Band

Suspended Pushups

DB Floor Press
63x8, 2 sets

http://diystrengthgear.blogspot.com/#uds-search-results
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 06-02-2011 at 11:48 AM.
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  #1537  
Old 06-01-2011, 04:41 PM
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That sucks, let's hope it heels quickly and hopefully you can maintain your size in the process.
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  #1538  
Old 06-02-2011, 04:24 PM
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Quote:
Originally Posted by HardCory View Post
That sucks, let's hope it heels quickly and hopefully you can maintain your size in the process.
Thanks Cory! I am debating my options, main issue is once I get past parralel. I am thinking of barbell hack squats, rack squats with pins set so I don't go past parralel or adding in more sled dragging. I don't want to lose size either, the first thing my wife said when I told her that I had to ditch squats for a while was, "I hope you don't lose your butt!"

------

Thursday

212 days to bring it

Morning

Occluded walk

Lunch

Swiss Ball Leg Curl to warm up

Deadlift
356, 366, 376, 386, 396x3
406x3, 3 sets
356x6, 2 sets

Shrug - controlled tempo with attempt to hold peak contraction on some reps
251x20, 2 sets

Elevated Lunge - each foot on 5 inch block to allow more ROM
BWx10, 3 sets

Look, I am famous....
http://diystrengthgear.blogspot.com/...walk-bars.html
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1539  
Old 06-02-2011, 06:17 PM
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HardCory HardCory is offline
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Quote:
Originally Posted by Commander View Post
I don't want to lose size either, the first thing my wife said when I told her that I had to ditch squats for a while was, "I hope you don't lose your butt!"
Ha sounds like she's got her priorities straight.
__________________
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  #1540  
Old 06-03-2011, 04:42 PM
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Quote:
Originally Posted by HardCory View Post
Ha sounds like she's got her priorities straight.
No doubt, you gotta love a woman who appreciates the value of squats....and butts.

----

211 days to look big with a shirt on

Friday

Morning

Flat Bench Press
205x3, 8 sets
205x8 - don't take this the wrong way, I worked hard on the other sets, I make sure the reps are done as explosively as possible. Still had some left in the tank, I am being conservative on bench press due to what happened back in December with my arm

180x6, 2 sets

Tire Drags - Press, Row, Backward Drags, Front Raise, High Pull

Floor Press
120x20, 2 sets

Lunch

Flat Bench Press
180x6, 6 sets
165x10, 2 sets

superset with

Chinups
BW+22.5 x6, 5 sets
BW+5 x10

Tire Drags - Press, Row, Front Raise

DB Floor Press
63x12, 2 sets

Suspended Pushups
BWx10
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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