Bench Only!

[KarstenDD]

Well since my patellar tendon is ruptured I'm gonna be a bench only guy for a while. Lots of Vinny Presses, tricep work and seated lat pull downs. My goal is going to be to Vinny Press 315 before I am back. I'm gonna need to work out a serious training cycle to reach that goal but 10 days is too long to be out of the gym and it will be at least 14 days before I even set foot inside a gym, let alone lift. That dog won't hunt Monsignor.

[drew]

Good plan big guy.

[Jonah]

Karston the bench specialist. Kinda sounds like a psychotic children's book

[Gable]

Cheers to you for not letting it get in the way of progress..

Go kick some ass dude.

[KarstenDD]

Haven't been in the gym yet. Hopefully I will be able to get down to Southside on Friday even though I won't lift. Right now I just feel like Chad "The Chad" Aichs. sleep just isn't happening. It blows.

[Gable]

Haven't been in the gym yet. Hopefully I will be able to get down to Southside on Friday even though I won't lift. Right now I just feel like Chad "The Chad" Aichs. sleep just isn't happening. It blows.

No sleep will jack everything up...

Any updates from the doc? How long you gonna sidelined from squats, etc?

[KarstenDD]

No sleep will jack everything up...

Any updates from the doc? How long you gonna sidelined from squats, etc?

Yea two hours last night. I'm gonna sack out once I find out from my brother if I need to go to work tomorrow.

As for the knee, I'm 4 weeks from being able to bend it and starting PT. The only estimates I've gotten were 9 months until I could do "sports" again and 1 year until I'm all the way back.

I was going to hit the gym today and start my new training cycle but I was just too tired after 4 and a half hours of school then four hours of work. Oh well, my training week really starts on Friday nights anyway.

Edit: 2 Jolt Energy drinks, 1 big Red Bull. Plus some Jolt gum. Caffeine wins.

[Gable]

Jolt GUM? Weird...

[KarstenDD]

Oh I started training again 6 days ago. I'll update later but I'm just putting my log on page 1 for now.

[Gable]

Rock on.

Hows the knee feelin?

[Ben Moore]

Sweet! Another log to troll!!!

[KarstenDD]

Lets see if I can remember all this...
10/31/08
Training: Bench 5/3/1

Bench, legs on chairs
95x5
135x5
185x5
225x2x2
195x5
205x5

Side raises
20x10x5

Band Press downs
purplex20x3
greenx10

DONE

Rhodes is dumb so he thought trying to go 5x5 with 225 was a good idea. I don't remember what we ended up working out for my training but I'm gonna be 5/3/1-ing it for a while. I was gonna bench more but my knee was getting sore so I stopped

[KarstenDD]

11/03/08
Training: Back and Yoke

Lat pull downs
135x10x5

Fat man pull ups, wicked high
BWx8x5

Seated DB shrugs
100x8x10

Facepulls
80x12x5

Standing abs
100x10x5

Neck
20x20x3

I kept wicked strict form on the lat pulldowns. I did the fat man pullups on the smith machine but I didn't set the bar very low because I didn't know how my knee would take it. Took everything kind of light to get a feel for it.

[KarstenDD]

11/05/08
Training: OHP 5/3/1

Seated OHP
95x5
115x5x5

Incline Bench
95x5
115x5
125x5
135x5
155x5

JM Press with legs up
95x5x5

Seated Hammer Curls
25x10x5

Facepulls
80x10x5

Band Press down
purplex20x5

Yea this was the other day. I think it speaks for itself.

[KarstenDD]

To sum it all up, I'm slowly working back into it. I don't want to go too fast and mess my knee up. It doesn't really bother me most of the time. I ice it at the end of the day if I had school, work, or training. I can't bend for 3 more weeks per the doctor's orders. But the guy who runs a PT center which is conveniently located with in the greater confines of my gym saw me limping around and had a chat with me on Wednesday. Once I start PT I will probably go to him, partly because he has a pool with a treadmill in it. Plus he mentioned Carson Palmer using aquatic therapy like that when he came back from his knee at the end of the '05 season. I liked that he brought that up as he had sports on his mind with my situation.

My bench only training is going to look something like this:


Monday: Back/Yoke
Lat Pull Downs 5x8-12
Fat Man Pull Ups 5x8-12
Seated DB Shrugs 5x10-15
Pull Downs w/various grips/attachments 5x10-15
Seated Up Rows 5x10-15
Facepulls 5x10-15
Some sort of Abs

Wednesday: OHP 5/3/1
Seated OHP 5/3/1
BB Incline 5x3-5
JM Press 5x8-12
Seated Hammer Curls 5x10-15
Front Raise 5x10-15
Band Press Down x100

Friday: Bench 5/3/1
Bench 5/3/1
Side Raise 5x8-12
Facepulls 5x10-15
Band Press Down x100

[KarstenDD]

I don't like my log being on the 3rd page so bump. Also, holy hell roll tide.

[Dkalban]

How's the knee?

[Reko]

I don't like my log being on the 3rd page so bump. Also, holy hell roll tide.

Moar boobies.

[Reko]

http://www.yourdailygirls.com/galleries/emilys_dream_28/emilys_dream_28_016.jpg

[KarstenDD]

Moar boobies.

I'll just leave this here.

http://www.yourdailygirls.com/galleries/twistys_214/twistys_214_002.jpg

[Gable]

Another thread full of boobs.

I like it.

[Reko]

Yea, I guess this one doesn't get visited by the mods. They show up when I post them but after a day they are all gone lol. I must be on the list haha.

[Reko]

damnit, they got this one too, wtf

anyway, you know what they say when she has a pierced tongue....
http://www.yourdailygirls.com/galleries/emilys_dream_123/emilys_dream_123_015.jpg

[KarstenDD]

damnit, they got this one too, wtf

anyway, you know what they say when she has a pierced tongue....
http://www.yourdailygirls.com/galleries/emilys_dream_123/emilys_dream_123_015.jpg

That she likes to drink martini's topless?

If you can't see the teh boobies just quote and copy the address.

[KarstenDD]

I'll just leave this here...

OKcDa0Kp2K8

[vdizenzo]

Sweetie, I missed you on Friday.

[Reko]

If you can't see the teh boobies just quote and copy the address.

Can we sticky this?

[Gable]

Can we sticky this?

I second that.

Boobies are important.

[KarstenDD]

I can't have my log on page 2

http://i481.photobucket.com/albums/rr177/BoogienightsDD/holydiver.gif

[KarstenDD]

Slow ya roll, lawya.


http://www.blackheartgoldpants.com/images/admin/PurpleDrank.jpg

[drew]

I can't have my log on page 2

http://i481.photobucket.com/albums/rr177/BoogienightsDD/holydiver.gif

This made me laugh more than that picture of Grimmace with the robitussin.

[drew]

Slow ya roll, lawya.


http://www.blackheartgoldpants.com/images/admin/PurpleDrank.jpg

Oh snap!

[Gable]

I always thought Grimace was a character from some drug fueled nightmare... now I knwo it was Robo and Sherms that brought him to our world...

[KarstenDD]

i have 300 posts now, suckas.

http://i481.photobucket.com/albums/rr177/BoogienightsDD/awesome.jpg

[nhlfan]

http://talkingheadtv.com/wp-content/uploads/2008/07/300_main.jpg

[KarstenDD]

11/11/08
Training:Back/Yoke
Lat pulldowns
140x10x5

Fat Man Pull ups
BWx8x5

Seated DB Shrugs
100x10x5

Seated cable pull down abs
80x10x5

I did set 4 and 5 of the fat man pull ups and the rest of this session about an hour after I started. I had to help out Dkalban. I didn't really have time for everything but oh well. I'm going to be going to this location pretty much exclusively now as they have a power rack instead of 2 squat racks, a platform, bumper plates, a log, and a power squat. It makes me sad that I wasn't going here before. But I feel happy because Dkalban got to train tonight. This describes my feelings:

JR5Zan8t-I0

Or like how I feel about Coach Saban:

http://i9.photobucket.com/albums/a78/nursetpd/Alabama/Saban-Knockouts.gif

Nick Saban's Amazing Drive by Facepunching Machine deserves and explanation. It can be found here:http://www.everydayshouldbesaturday.com/2008/11/11/nick-sabans-amazing-drive-by-facepunching-machine/

[borracho]

Ya did a good thing tonight, sir..good on you.

[KarstenDD]

11/12/08
Training: OHP 5/3/1 and Bench ASS

Seated OHP
95x3
115x3
125x3x5

Incline Bench
95x3
115x3
135x3
155x3
175x3

JM Press
95x8x5

Band Press Downs
Purplex20x3

I was going to use a log that this gym has (awesome BTW) but I didn't like where I would need to set the pins in the rack and i didn't want to have to fight with getting it in the rack and getting it all set so I could try to use it. Oh well. Then I kind of cut this session short because you touch yourself at night.

[Gable]

Oh well. Then I kind of cut this session short because you touch yourself at night.

Glad to hear I'm not the only one.

How's the knee, dude?

[KarstenDD]

Then I kind of cut this session short because you touch yourself at night.


Glad to hear I'm not the only one.

How's the knee, dude?

Oh wait, I do too...

My knee doesn't really hurt ever, but wearing the brace is getting old. I'm going to the Dr. in 2 weeks and I should be able to bend it then and I will be starting PT too.

[Gable]

My knee doesn't really hurt ever, but wearing the brace is getting old. I'm going to the Dr. in 2 weeks and I should be able to bend it then and I will be starting PT too.

Good... tell him your in more pain so you can get more pain killers. Isn't that why we go to doctors?

[vdizenzo]

xoxoxo

[Reko]

xoxoxo

I think that would make anything feel better!

[KarstenDD]

11/13/08
Training: First Extra Workout, Ever

Stretching, band stuff

Couple sets of Bench w/bar

Seated Hammer Curls
20x10x3

Some band handoffs, speed benches w/bar, tri ext. w/bar

Pull down abs
somexafewxacouple


So, this:
http://i481.photobucket.com/albums/rr177/BoogienightsDD/bunnybike.jpg

[KarstenDD]

11/17/08
Training: BACK!
band stretching/dislocates

lat pull downs, underhand
140x10x5

fatty pull ups
BWx8x5

seated DB shrugs
100x8x5

V bar pull down
120x10x5

facepull
90x12
100x12x4

standing pulldown abs
120x10
130x10x2
140x10
150x10

I moved the fatty pull ups down one notch on the Smith machine. They were harder. The ab work was dumb because the stack I used was too easy (too many pulleys).

I sinned today. We are watching Supersize Me in my nutrition class. Now I made a solemn vow to never watch this movie which I have been forced to break. All I can say is the Morgan Douchelock lacks discipline. He gained 17 pounds in two weeks and acted like it was a bad thing. I know people who would love to get that kind of weight gain. Then on top of that the professor made vegetarian chili. With soy "meat." I was appalled and didn't plan on eating any. Then she brought some over to me because she thinks I can't walk because of my knee. I am too polite so after much deliberation I ate it anyway.

But I think I atoned for it with my pre and post workout nutrition. Before training I had 3 McBlasphemeys ($1 double cheeses R.I.P.) with Big Mac sauce, an extra large regular coffee from Dunkin Donuts, a Red Bull, and an Ephedrine tab. After training I packed a lip of Skoal Mint. I win.

[drew]

You ate soy chili? I don't know you at all!

Next thing you know, you're going to stop looking at tranny porn. You may as well just jump off a bridge and get it over with.

I feel like I just found out Santa isn't real.

[KarstenDD]

You ate soy chili? I don't know you at all!

Next thing you know, you're going to stop looking at tranny porn. You may as well just jump off a bridge and get it over with.

I feel like I just found out Santa isn't real.

I WAS BEING POLITE DAMN IT

[KarstenDD]

I forgot something awesome. I was in the locker room getting changed before I trained today and my other gym has a tv in there of course. That tv was tuned to CNBC. CNBC had some stock show on. For some reason that show was doing a segment on the Russian market. They played the Soviet National Anthem and it was one of the best things ever. I don't care much for communism but that song will get anyone amped up.

BLi_m656tQQ

[drew]

I WAS BEING POLITE DAMN IT

EXACTLY!

[Reko]

I feel like I just found out Santa isn't real.

You mean.... I ..... but.....
NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!!!!!!!!:cry:

[KarstenDD]

11/18/08
XXXTRA WORKOUTS

some band dislocates/stretching

Some cable pull down abs

some wrist rolling 3x towards me and 3x away from me

OOOOOOOHHHHHH YYYEEEEAAA

[Gable]

11/18/08
XXXTRA WORKOUTS

some band dislocates/stretching

Some cable pull down abs

some wrist rolling 3x towards me and 3x away from me

OOOOOOOHHHHHH YYYEEEEAAA

You should get drunk and sleep with 13 hookers to celebrate.

Hookers make everything better.

[KarstenDD]

I took a nap yesterday instead of training. Today I went in and did some pull down abs and some hammer curls. Then some dynamic "telling dkalban what to do" to cool down.

[Gable]

I hope you got some proper PWO nutrition in after that.

[KarstenDD]

I hope you got some proper PWO nutrition in after that.

I didn't, I left my tin at home.

[Ben Moore]

Dude, we need to get Southside and 1-0-7 together. It would be epic.

[KarstenDD]

Dude, we need to get Southside and 1-0-7 together. It would be epic.

The gasping and wheezing would be tremendous.

Anywho I trained tonight.

11/21/08
Training: BENCH 5/3/1
Vinny Press
135x5
185x5
215x5x5

Facepulls
100x12x5

SS with

Side raise
20x12x5

SS with

Purple Band pushdowns
20x5

DONE. I had a good night. I was told my form was good and I felt strong. Then we drank shakes and were tired. Then we had McDonalds. Then I packed a mclip and drove home. Tomorrow night I am going out. WITH A GIRL. Plus she is attractive.

[drew]

Tomorrow night I am going out. WITH A GIRL. Plus she is attractive.

You should tell her you want to take her to a very special place for dinner. Then go to the Golden Arches.

1st class all the way.

[Reko]

You should tell her you want to take her to a very special place for dinner. Then go to the Golden Arches.

1st class all the way.

And tell her she can only order off the dollar menu.

[Gable]

Hopefully Karsten got in some gpp.

[KarstenDD]

And tell her she can only order off the dollar menu.

I would never commit the mcblasphemy that is limiting someone's selections at The Holy Arches.


Hopefully Karsten got in some gpp.

I did not, but I have known this girl for a while and I will be putting in some effort in the near future.

I gave a little info in the bulking thread but here is a summary.

We decidedto go to a good, local steak place. I had a 1 pound New York Strip, a baked potato, a huge plate of cheese and bacon fries, and 5 cokes. I didn't finish the fries since she had been done eating for about 45 minutes, I was normal person full, I thought that it that it would be a good idea to be able to move, and I didn't really want to kick off my awake apnea. I wasn't pleased with myself but I didn't want to be so full that I couldn't move. I think I made the right choice.

We had both looked at what movies were playing and decided that Blockbuster was a good idea (I had basically decided that earlier because I am sneaky). We debated a while and couldn't come up with a movie. Now a little background is required here. Last year, I went to a metal show with this girl. The Devil's Rejects is one of her favorite movies. She is cool. Now I remembered how much I like messed up movies and that I had been wanting to watch 8mm for a few weeks. I suggested it and she was game. I ended up buying it instead of renting it because its a movie that I should own.

We went back to her house to watch it. Now she lives with her dad, step-mother, brother, and step-brother. This was fine as we would be hanging out in the basement/downstairs. But her brother, who I'm not unfriendly with, was hanging out with one of his friends, also a kid I like, down there then her step-brother came home and hung out down there too. So we basically watched the movie and I went home.

TL;DR I didn't do any GPP work but I think I got my foot in the door and would have had a better chance if we didn't end hanging with her brother.

Does this post make me the king of the interwebs now?

[drew]

You shoulda porked her while her brother watched.

[Gable]

I would never commit the mcblasphemy that is limiting someone's selections at The Holy Arches.

Good call.. you are the moral fiber holding this thread together.




I did not, but I have known this girl for a while and I will be putting in some effort in the near future.

I gave a little info in the bulking thread but here is a summary.

We decidedto go to a good, local steak place. I had a 1 pound New York Strip, a baked potato, a huge plate of cheese and bacon fries, and 5 cokes. I didn't finish the fries since she had been done eating for about 45 minutes, I was normal person full, I thought that it that it would be a good idea to be able to move, and I didn't really want to kick off my awake apnea. I wasn't pleased with myself but I didn't want to be so full that I couldn't move. I think I made the right choice.

We had both looked at what movies were playing and decided that Blockbuster was a good idea (I had basically decided that earlier because I am sneaky). We debated a while and couldn't come up with a movie. Now a little background is required here. Last year, I went to a metal show with this girl. The Devil's Rejects is one of her favorite movies. She is cool. Now I remembered how much I like messed up movies and that I had been wanting to watch 8mm for a few weeks. I suggested it and she was game. I ended up buying it instead of renting it because its a movie that I should own.

We went back to her house to watch it. Now she lives with her dad, step-mother, brother, and step-brother. This was fine as we would be hanging out in the basement/downstairs. But her brother, who I'm not unfriendly with, was hanging out with one of his friends, also a kid I like, down there then her step-brother came home and hung out down there too. So we basically watched the movie and I went home.

How old is she?



TL;DR I didn't do any GPP work but I think I got my foot in the door and would have had a better chance if we didn't end hanging with her brother.

It sounds like you are on your way. Plant the seeds, and go forth into the nethers.



Does this post make me the king of the interwebs now?

Yes. I think "Interwebs" should always be capatilized.


You should watch Re-Animator with her next time.. it makes it look like you know classic horror flicks.

[Reko]

It sounds like you are on your way. Plant the seeds, and go forth into the nethers.



NO! DO NOT PLANT ANY SEEDS IN HER! ITS A TRICK!

[Gable]

NO! DO NOT PLANT ANY SEEDS IN HER! ITS A TRICK!

No no no. you read that wrong.. or I miscommunicated.

Plant the seeds of opportunity to venture into the nethers..

gotta clarify that.

[Reko]

No no no. you read that wrong.. or I miscommunicated.

Plant the seeds of opportunity to venture into the nethers..

gotta clarify that.

Lol, I know, I was gonna comment on his but I didn't feel like editing his huge long post.

[Gable]

his huge long post.

Are you hitting on Karsten?

[Ben Moore]

Reko's throwing code!!!

[Reko]

No mccode here!
Now, if he jumps in a pool of big mac sauce.....

[KarstenDD]

No mccode here!
Now, if he jumps in a pool of big mac sauce.....

Then it would be an empty pool very quickly.

[KarstenDD]

The trolls today have sucked

[Ben Moore]

Yes they have - no effort whatsoever

[KarstenDD]

Well, I went to the doctor's yesterday. I no longer have to keep my knee straight at all times. Everything looks good according to him. I'm moving up from my foam immobilizer to a fancy brace with hinges. The people who make them are sending someone up in the morning. My first PT appointment is in a week, on the second. I'm going to a place with an aquatic treadmill so that should be interesting. I'm planning on training later today but we will see how the day plays out.

http://www.yourdailygirls.com/galleries/raven_riley_74/raven_riley_74_003.jpg

[Gable]

I hope you heal up soon, bro.

[Dingus]

Who are you dating Craig? P.S. Bomb Dog returned from the hills and wants a RageX instead of a Super Katana, what he doesn't know is that I will buying him an open back double ply shirt...in my size.

[drew]

Good news about your mcknee.

Please get video of you on the aquatic treadmill.

[KarstenDD]

Good news about your mcknee.

Please get video of you on the aquatic treadmill.

I will get video of me on the aquatic treadmill. I will post it here and start a thread for it.


Who are you dating Craig? P.S. Bomb Dog returned from the hills and wants a RageX instead of a Super Katana, what he doesn't know is that I will buying him an open back double ply shirt...in my size.

Craig has a much nicer ass than this girl. Most girls, actually. Get two RageXs in your size, one for you, one he has to bulk into.

[Dkalban]

Now you can actually show me what you mean during squats lol

[KarstenDD]

11/25/08
Training: BACK AND YOKE!
band assisted pull ups
blue band 5x5

bent over row w/fat bar
115?x4x10
115?x15

v-bar low row w/tyler grips
100x10
120x10x3
140x10

seated db shrugs
100x10x5

lat pull down, neutral grip
120x10x5

facepulls
110x10x5

My lats are much weaker than I thought. Probably half of the pull ups were partial reps. Oh well, I'll just have to get better. I guesstimate the fat bar, which is really just some pipe with tape on it as 25 pounds. BACK, BACK, BACK IT UP!

[Gable]

. BACK, BACK, BACK IT UP!

Kickass dude..

How's the leg feelin? Are you getting all bendy with it yet?

[KarstenDD]

11/26/08
Training: OHP 5/3/1 + BENCH ASS

seated ohp
Logx10
log+50x5

Bar
95x5
115x5
135x3
155x1

incline bench
95x3
115x3
135x3
155x3
185x3

jm press
95x10x5

(dave) tate (is a homo) press
20x8
25x8x3
30x8

1 arm cross face ext
20x10x5

band pushdowns
purple x100

Had a pretty good session. The log was heavy so I went with the bar and counted the log as warm ups. BOOM M'FER!

[KarstenDD]

Kickass dude..

How's the leg feelin? Are you getting all bendy with it yet?

Yes, my knee bends now. I got a new brace with hinges on it so when I wear that I can go to 45 degrees. and I don't have to sleep with a brace on anymore which is awesome.

[Dkalban]

why do I have a feeling next upper body session youre going to have me use that log (if its the log Im thinking it is)

[Gable]

Awesome.. how much longer til you are brace free?

I bet sleeping with that ****in thing sucked.

[KarstenDD]

why do I have a feeling next upper body session youre going to have me use that log (if its the log Im thinking it is)

Not a chance. It's much heavier than the bar and you need to get weight on that first.


Awesome.. how much longer til you are brace free?

I bet sleeping with that ****in thing sucked.

I have no idea when I will be done with these braces. But yea having to wear a knee brace to bed blew.

[KarstenDD]

11/28/2008
Training: BENCH 5/3/1
Bench
135x5
185x3
215x3
235x3x3

Facepulls
100x12x5

SS with

DD Raise
20x10x5

SS with
Purple Band Pushdown
x100

Benching was hard. DD raises are the new hotness.

http://www.yourdailygirls.com/galleries/southern_brooke_151/southern_brooke_151_003.jpg

[KarstenDD]

12/01/2008
Training: BACK AND YOKE STATE UNIVERSITY

band assisted pull ups
blue band 5x5

bent over row w/fat bar
115?x10x2
135?x10x2
145?x10

v-bar low row w/tyler grips
120x10x4
140x10

bb shrugs
225x10x2
straps
275x10x3

lat pull down, neutral grip
100x10
120x10x4

facepulls
110x10x5

Back work. Yup.

http://www.yourdailygirls.com/galleries/raven_riley_65/raven_riley_65_003.jpg

[Gable]

DD raise? Do tell.

[KarstenDD]

DD raise? Do tell.

They're very similar to side raises, but you emphasis the lockout. Also you have to have amazing hair, gross chops and a bad mustache to do them right.

[KarstenDD]

Um I don't remember stuff I did so I'm Chris Clarke now.

12/2/08
extra workout. pull down abs, grip, etc.

12/3/08
Seated overhead pin presses
up to 155 at chin and 205 at top of head

incline
jm press
tate press
cross face ext

12/4/08
extra workout. pull down abs, grip, etc.

12/5/08
BENCH 5/3/1
i dunno, some sort of weight for some.
vinny d rows and face pulls

I don't know, logging workouts. I guess. I got a big form issue fixed on 12/5.

BUT, on 12/4 I had an amazing experience. I was waiting for dkalban and had already finished up everything i wanted to do. When I noticed that the kids karate klass in the "aerobic studio" had turned the lights off. Then, as I looked that way, through the window, I saw the lightsabers come on. And then they played with lightsabers in kids karate klass. So I decided to do the gayest machine I could think of and on my way to the curl machine, I stopped at the pec dec and did some of those. It's a really, really dumb exercise and I was laughing the whole time. At me doing the pec dec as a joke and the kids karate klass using light sabers. It was fantabulous.

[WillNoble]

This thread is relevant to my interests...

[Gable]

They're very similar to side raises, but you emphasis the lockout. Also you have to have amazing hair, gross chops and a bad mustache to do them right.

Damn, that rules me out..

[KarstenDD]

12/08/08
5/3/1 OHP
OHP 135x5x5
floor press
tri ass work


12/10/08
BACK
Band ass pullups
T bar rows
some other stuff


12/12/08
5/3/1 Bench
Bench worked up to 255x1 pr
ass work

12/15/08
OHP 5/3/1
OHP=epic fail. did like 2 reps and was done.
heavy rep floor press. 215x8?
tri work

logging workouts is as gay as checking for logs. logs in another man's anus. I skipped training this past Wednesday because sleep. No benching on Friday because of snow and sleep.

http://i481.photobucket.com/albums/rr177/BoogienightsDD/atomiccake.jpg

[drew]

Dude, everytime I read your journal I die a little inside. And then all the dead tissue is replaced by awesome.

[KarstenDD]

12/22/08
5/3/1 OHP

OHP
95x5
115x3
135x3
145x3x5

Floor Press
135x10
155x8
185x5
205x5

Tate Press
30x10
35x10x4

DONE

http://i481.photobucket.com/albums/rr177/BoogienightsDD/cradleoflife.jpg

[KarstenDD]

Party beers.


http://i481.photobucket.com/albums/rr177/BoogienightsDD/solderingiron.jpg

[KarstenDD]

CHRISTMAS EVE BACK WORK

Band Assisted pull ups
blue band 5x5

Bent over rows
135x10
185x10
135x10x3

Facepulls


I made sure i did super strict form on the rows. I really felt it in my lats. I don't know if I did anything else.

[KarstenDD]

12/26/08
BENCHING!

Bench
135x5
185x5
215x3
225x3
235x3
235x3
255x1
185x10

Super hotty (dizenzo) rows
somex10x5

Purple band push downs
20x2

Straight bar ext.
barx10
55x10
65x10
75x10
85x10

Then we went to Mr. Mac's Canteen (Cantina?). It was heavenly.

http://i481.photobucket.com/albums/rr177/BoogienightsDD/KFC.jpg

[KarstenDD]

12/29/08
OHP!

overhead lockouts
from forehead
95x5
115x5
135x3
155x3
185x2
205x0
reset, huff ammonia
205x0
move pins up
205x3
225x1
245x0
keep hands on bar, reset
245x1
275x00000000

Floorpress
135x10
185x3x3

Kaz press
135x10x3

Plate raise
45x15

http://i481.photobucket.com/albums/rr177/BoogienightsDD/saturdaynightfuhrer.jpg

[Dingus]

Do you quad the blue band on the pull ups?

[Lones Green]

This is one of the funniest journals I've ever seen.

http://img.photobucket.com/albums/v309/xshewastragedyx/fat_evolution.jpg

[KarstenDD]

I recently found out that I have to work tomorrow. I guess I won't be going to KFC before the gym. Picture the opposite of this video and you will understand my feelings on the matter.

wYFbRtq0wRE

[KarstenDD]

01/02/2009
5/3/1 Bench

Bench
135x5
185x5
215x5
225x5x5

CSR
135x10
225x5
275x5
315x5x2

Some band pushdowns and facepulls.

Set 4 of 225x5
KOw3e1NnP24

Set 5 of 225x5
8n9C6QVQqQ4

[Ben Moore]

Still having to keep your leg straight out obviously?

[KarstenDD]

Indeed. I'm not sure when I'm going to get the ok to actually use it again but I'm not going to rush it. My bench has been coming along nicely too so I'm not complaining.

[KarstenDD]

01/05/2009
5/3/1 OHP

Rack lockouts
95x5
115x5
135x5
155x5
175x5x5

Floor press
135x6
185x3
215x3
225x3

Kaz press
135x10x5

Tate press
30x10
35x10x5

Plate raise
45x15

0XKhRx3udxk

[KarstenDD]

01/07/2009
DD YOU LOOK GOOD, WON'T YOU BACK THAT BACK UP.

Pull ups w/fatty blue band
x7
4x5

Bent over rows
135x10x3
185x10x2

Dave Tate style gay plate loaded pull down machine
225x10
315x10
275x10x3

Blue band rows*
5x10

Face pulls
60x10x4
70x10

Pulldown abs
100x10
120x10x4

The band rows were something I saw Donnie doing on elite. Basically you just put a band on some sort of post and row. It's hard to really explain and I cant find the video or picture again. I've had enough cheating on facepulls and am doing them in front of the lat pulldown now. Same with abs. I used the hanging ab straps for pulldowns because I am lazy.

[KarstenDD]

I forgot lulz so instead I give you a T-Rex flying an F-14.

http://i481.photobucket.com/albums/rr177/BoogienightsDD/trexf14.jpg

[KarstenDD]

01/09/09
5/3/1 Bench

Bench
135x5
185x3
225x3
245x3x5

Facepulls
75x10x5

Side raise
20x10x4
25x10

That was it. Weight was easy.

Fourth set of 245x3
9MWBM0Asc0w

Fifth set of 245x3
pMxSF-aeHk4

[Gable]

Good work dude.. keep it up.

[Reko]

I forgot lulz so instead I give you a T-Rex flying an F-14.

http://i481.photobucket.com/albums/rr177/BoogienightsDD/trexf14.jpg

He's going to mow down some velociraptors.

[KarstenDD]

01/12/09
OHP 5/3/1

Overhead lockouts
95x5
115x3
135x3
155x3
185x3
195x3x5

Floor press
135x10
185x5
225x5x2
185x5
135x20

Kaz press
135x10
185x6?
155x5-10x3?

Rolling tri ext
20+minix10
25+minix10x4

Reverse wrist curls/curls
barx10x5ish

Plate raise
45x15

My forearms are officially a weak spot. Time to bring them up. Also, this was my first resolutioners training session of the year. THere were some attractive wimmins. Like the dark haired MILF with huge titties. She was old and hot.

http://i481.photobucket.com/albums/rr177/BoogienightsDD/masturbationprime.jpg

[KarstenDD]

nQoToUy4ALA

[KarstenDD]

01/14/09
Back

Flannel Rows
bZEgnqP_AB0
135x10x3
185x10x2 last set was 5 underhand/5 overhand

superfat with

bent over shrugs
x5 after each set

Dave Tate style gay plate loaded pull down machine
225x10
275x10x4

Low row w/v handle
140x10
160x10x4

Facepulls
70x10x5

pulldown abs
90x10x2
100x10x3
120x10

So that was that. I'm going to do some recovery, grip, and neck work at some point after I eat. I need to really get after doing that **** regularly.

I wanted to use a different version of this video but embedding is disabled.
0lNFRLrP014

[KarstenDD]

01/14/09
XXXtra work

Heavy Grippers
100x10x4
150x10x4

Neck harness
weight in front of head
20x20x5

weight behind head
20x50


I need to start doing this every morning and every night. And now, woman.

http://www.fanhole.com/galleries/roxy-rhodes-new-solo-babe-in-a-giant-green-hat/roxy-rhodes-new-solo-babe-in-a-giant-green-hat-5.jpg

[KarstenDD]

01/16/2009
5/3/1 Bench

Bench
135x5
185x5
225x5
245x3
265x2

CSR
225x10
315x10x3
365x8

I can start doing a little stuff with my legs again. Tried setting up with my feet down on the ****ty bench. My hips are very tight. Once I get them loosened up some I think I'll be in pretty good shape bench wise.

245x3
iOzhPud7Llk

265x2
P_fZGd8jNWg

[Gable]

Good work Karsten... thats good news that you are able to use your leg a bit more.

[KarstenDD]

01/18/09
SKWATS!

SKWATS!
barx10
add high box
barx5x5

RDLs
barx10
95x10x3

Pulldown Abs
100x10x5

That was it. I wasn't sure what exercises I could really do. I got the ok from the PT to do whatever I can, just take it slow. PAHTY SKOAL!

Set 4
NwTo-NcfJGI

Set 5
6O3q8VKcYpg

Set 6
1z-xXkq_EKA

I set up too narrow and was tired on the last set. Hence the terribleness.

[vdizenzo]

Double Dizzle, you are already squatting more than I do. Good to see you skwattin again.

[KarstenDD]

01/20/09
5/3/1 OHP. AND ALSO BACK!

5/3/1 OHP
95x5
115x5
135x5
155x5
175x5
195x3
215x6

Bent over rows
135x10x4 (2 sets over hand, 2 sets under hand)
185x10 superfat with bent over shrugsx10

Floor press
135x10
185x5
225x3x3

Dave Tate style gay plate loaded pull down machine
225x10
275x10x4

Kaz press
135x10x5

low row w/v bar
160x10x2
180x10x3

Reverse wrist/curls
barx10x3

45 degree back raise
3x10

Pull down abs
100x10
120x10x2

That was it. I'll add in the reverse wrist/regular reverse curls, 45 degree back raise to both sessions at bad gym and abs to every session.

[KarstenDD]

I forgot lulz AGAIN. So here they are. I will probably post one more session in this log then go back to my old one. Also thank you sexy Vincent.

gU157NWHBiM

[Gable]

01/18/09
SKWATS!

SKWATS!
barx10
add high box
barx5x5

RDLs
barx10
95x10x3

Pulldown Abs
100x10x5


I set up too narrow and was tired on the last set. Hence the terribleness.


Awesome ****in news to see you squatting again dude..

[drew]

Nice squats. It's good to see a bending knee.

[KarstenDD]

01/21/09
I accidentally deadlifts is this bad?

GMs from pins
95x5x5

Conv. Deadlifts
135x5x2
185x5x3

Band leg curls
greenx10x5

Hack squat
95x10x3

45 degree back raise
3x10

reverse wrist/curls
barx10x3

pulldown abs
100x10
120x10x2

***** was SO cash.

http://i481.photobucket.com/albums/rr177/BoogienightsDD/mariosthompson.jpg