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bschatz88
11-23-2005, 08:59 AM
Nice work with the 355 bench

-TIM-
11-23-2005, 09:10 AM
Funniest thing when I max though, is that no matter how focused I am, I am always keeping an eye on the spotter to make sure he never touches the bar at all.I do the same thing. I once had a spotter grab the bar and rack it for me on a PR attempt when I stalled. I knew I was still going to get it too, so I was pissed. I ended up getting it the second attempt though. I told him not to touch the bar unless it was crushing my neck for a minimum of 20 seconds.

ElPietro
11-23-2005, 01:23 PM
Thanks for the comments folks.

Went in for some lunch time lat lunacy.

Actually, energy levels were low, so I thought rather than worry too much about weight I'd try t-bar rows for once, since I've never done them before.

Close-Grip Lat Pulldowns:

165x8/180x6/210x6/240x5/225x6

*Meh, just didn't push it at all.

T-Bar Rows:

1p x6/2p x6/2p +25 x6/3p x6/3p +25 x6/4p x6

**No clue what would be considered heavy. I was gonna keep going but figured I'd leave it be and just go heavier next time. 4 plates didn't feel all that bad, so I'm sure I can go up from there, especially when I get more used to things. Not sure if the bar that's there can accomodate more than 6 plates though.

DB Rows:

120x8/120x8

DB Preachers:

45x5/40x6

***Meh, arms were tired.

DB Hammer Curls:

40x6/40x6


Did a quick very light set of rear delt raises on the machine, then went upstairs and stretched for 5-10 minutes.

That's it.

Spent over an hour at the bank getting a new card since some ****face in quebec duplicated my debit card and took some money out. I think bank tellers should be paid in bananas since monkeys would be more competent.

It would be more fitting if the Special Olympics were replaced with the Bank Teller Olympics.

-TIM-
11-23-2005, 02:06 PM
Sheesh! Nice heavy DB rows El.

:thumbup:

ElPietro
11-26-2005, 04:48 PM
Sheesh! Nice heavy DB rows El.

:thumbup:

Err..not really, that's as high as the DBs go. I used to use 150-160 at another gym.

Made it in for legs today.

Squats:

135x3/135x5/225x5/275x2/315x1/335x1/355x1/365x1/225x6

*The ongoing saga to rehab squats continues. At least my squat now beats my bench, if only by 10lbs.

SLDL

135x8/185x6/205x6/225x6

**The ongoing saga to rehab my lower back continues.

Leg Extensions:

225x8/255x8/270x8

Lying Hamstring Curls:

120x8/120x8

Seated Calf Raise:

90x8/140x8

Cable Crunches: (on heavy pulley)

105x10/120x10/120x8

Hanging Straight Leg Raise:

2 sets of 8

DB Sidebends:

65x8/65x8


That's it.

Maki Riddington
11-26-2005, 05:09 PM
Pete, are those unilateral rows or are they done bent over like a barbell row using both dumbbells? This is in regards to your bent over rows.

Canadian Crippler
11-26-2005, 06:42 PM
I think Jeff is the one who is bent over, Pete stays standing. ;)

ElPietro
11-26-2005, 11:16 PM
If you mean the DB rows, it's the standard knee/hand on bench one armed.

It feels heavy but do them as speed sets almost.

I might either stop them for awhile, or whip out teh strap and do them with a cambered bar.

If you meant the t-bar, it's just the typical t-bar setup, with the levered arm that you load plates on and steps.

Bruteman
11-28-2005, 09:39 AM
Nice work in here ElP.

Squats better than bench? I'll have to try that sometime. :p

ElPietro
12-03-2005, 03:07 PM
Hey Bri, how's it goin man. Hope you are planning to make it to the Arnold again this year. Bring the wife if you can and stay a little longer this time!

Anyway, I'll post in succession this weeks workouts. Had a monday bench session, friday back session, and just got back from legs just now.

Flat BB Bench:

135x10/135x10/225x8/275x3/315x1/335x1/365x0/315x1/225x8

*bleh, missed 365 again. Spotter said he didn't help but I think he did through the sticking point. He touched the bar anyway, so better luck another time.

Incline DB Bench:

75x6/95x5/110x5

**Thought I'd start these up again, I'll either stop or limit flat benching for a while, and go back to incline DBs and focus on shoulder strength for a little while.

DB Flyes:

50x8/65x5

SkullCrushers:

110x8/110x8

Dips:

2 sets of 8

***Not really challenging anymore, either will try and hold a db between feet or whatever.

DB Lateral Raise:

35x8/40x6/35x8

DB Front Raise:

30x6/30x6/30x6

Triceps Pushdowns:

225x8/225x8/225x8

****Meh, I'll have to see if I can get on the one heavy pulley, since the stack isn't much challenge anymore.



That's it.

ElPietro
12-03-2005, 03:12 PM
Here is yesterday's back day.

CG Lat Pulldowns:

165x8/195x6/255x5

*Just a warmup.

T-Bar Rows:

2 plates x8/3 plates x6/4 plates x5/4 plates +25 x5/4 plates x5

**Debated going to 5 plates but will wait until next time. I think this device will MAYBE hold 6 plates, so if I progress much more I'll have to ghetto rig a BB.

DB Rows:

120x8/120x8

Standing BB Military Press:

135x8/155x5/165x4/135x5

***In an effort to work on shoulder strength, I thought I'd add in some work on lat day if there is sufficient break in between this and chest day.

DB Laterals:

35x8/40x6

BB Shrugs:

135x8/225x8/315x6/405x5/495x3 + 10 second static hold/405x5

****Grip was destroyed after that. Trying to get used to holding some weight again.

DB Conc. Curls:

50x6/50x6

DB Hammer Curls:

40x8/40x8

Upright Rows:

80x6/110x8/110x6

DB Shrugs:

110x8/110x8

*****These were paused reps at the peak for the most part.

That's it.

ElPietro
12-03-2005, 03:17 PM
Today's leg session.

Leg Press:

4pps x8/6pps x8/7pps x8/8pps x5/9pps x5/10pps x5/11pps x4

*Ow, the 990 hurt. Was only going to do 3 reps to get accustom to the weight again, but decided to go for 5, but went a bit deep on the 4th and think i tweaked something in my groin or adductor area. Meh, it'll probably ache a bit tomorrow.

SLDL:

135x8/185x6/225x6/275x5

**Ongoing saga to rehab the lower back. Man, my grip was shot from yesterdays shrugs, was holding everything with fingertips.

DB Lunges:

35x5

***Arg, that groin or whatever hurt so didn't bother continuing.

Cable Crunch: (on heavy pulley)

105x8/120x8/120x8

DB Side Bends:

60x8/75x8

Straigt Leg Raise:

2 sets of 8


That's all she wrote.

bill
12-03-2005, 04:37 PM
Pete growing large n charge.

getfit
12-03-2005, 04:40 PM
ow pete, be careful, sldl's are looking good

ElPietro
12-05-2005, 09:18 PM
<Insert **** ****ing bench session here>

FortifiedIron
12-05-2005, 09:23 PM
Muscle Tech called.. they want their small muscles back :P

Training is lookin very good.. what happen with the bench workout?

Kc

rookiebldr
12-05-2005, 09:30 PM
you're working out again? :whip:

ElPietro
12-06-2005, 11:03 AM
Just failed on weights I had made previous weeks. Rushed things a bit since I was sorta working out with someone. I wasn't even going to do flat bench but decided to anyway.

I might have been a bit tired after warming up with 315. Usually just do 1 rep but forced 4.

After flat bench I did incline DBs, but was too tired. Got up to the 120s, but only managed maybe 4 reps.

bill
12-06-2005, 05:29 PM
120's not bad Pete woo

ElPietro
12-09-2005, 08:19 AM
Yesterday's Lat lunacy.

T-Bar Rows:

1p x8/2p x8/3p x8/4p x6/5p x4/4p+25 x5

DB Rows:

120x8/120x8

Low Row Machine:

170x8/200x6/220x6/240x6/260x6

*Meh, not sure if this machine is worth while at all. Don't really feel any serious effort coming from the back, and 260 is the stack.

Rear Delt Cable Raise:

30x8/45x8

DB Preacher Curl:

40x6/40x6/40x6

DB Conc. Curl:

50x6/50x5/40x6/40x6

DB Hammer Curl:

40x8/40x6/40x6/40x6

Paused DB Shrugs:

95x6/95x6/95x6



*Yes, lots of curls, not my style. But some new hotnesses there, so I had to get my stare on.

Finished with some stretching, then 8 minutes on elliptical, then did 12 minutes on the treadmill, averaging I guess 3 mph, on an incline between 8 and 10.

Chubrock
12-09-2005, 08:21 AM
Is that low row a HS machine Petey, or some kind of random bit? Work out looked good though man. Nice heavy T-Bar rows.

ElPietro
12-09-2005, 08:44 AM
Not HS, it's techno gym i think. Not plate loaded and felt kinda pointless, but I was lazy, and I can sit on it, so it worked for me. I doubt I'll use it anymore though.

ElPietro
12-11-2005, 04:37 PM
Here is saturday's leg session.

Squats:

135x5/135x5/225x4/225x3/275x2/315x2/345x1/375x1/225x5

*375 felt ok. Still need to get more focused on reps though.

SLDL:

135x8/185x6/235x6/285x5/305x5

Leg Extensions:

225x8/255x8/270x8

Cable Crunches: (on heavy pulley)

105x10/120x8/120x8


Some fags took up both dip stations so didn't do hanging leg raises, so that was it.

FortifiedIron
12-11-2005, 05:25 PM
burn the f4gs! Since when did Xien and Pup train at your gym?

:D

Kc

Canadian Crippler
12-11-2005, 06:06 PM
If my legs weighed 300lbs I'd also find excuses to skip leg raises. :D

cphafner
12-11-2005, 08:08 PM
looks like things are going well. Nice SLDL's.

ElPietro
12-11-2005, 09:23 PM
If my legs weighed 300lbs I'd also find excuses to skip leg raises. :D

Dude, your nappy hair weighs three hundred pounds. Good thing the rest of your head is empty or your neck would snap off!

Pup
12-12-2005, 05:49 AM
burn the f4gs! Since when did Xien and Pup train at your gym?

:D

Kc

j00 d!3 n0w!

...workouts are looking good Pete, how is the lower back feeling on the squats?

ElPietro
12-12-2005, 07:19 AM
Thanks Rob, lower back hasn't really felt like an issue on them. It's just basic stiffness, but that's pretty much everywhere from not squatting or deadlifting. So I think it'll all come back soon enough. It just takes about 10 minutes to warm up.

Bit of a pain, because to get the bar low enough, my shoulders might be stiff, and when they are stiff, I have my wrists cocked so far back that my hand aches. This is because when I was in university, I severed the tendon and nerve in my left hand, so any extreme hand angles really puts a strain on the tendon in my left index finger. Had two surgeries on it, so with all the scar tissue there is much less give.

Usually after 2 plates my depth/form is ok though. Just need to stop being lazy and start repping a bit. Never used to rep much on squats in the past anyway.

I think now that SLDLs are feeling better I might start trying some sumo deads again, and see how that feels.

Focused70
12-12-2005, 09:14 AM
Some fags took up both dip stations so didn't do hanging leg raises, so that was it.

Just flex next time, and scare them off. :)

Chubrock
12-12-2005, 09:21 AM
Petey man, I need some suggestions on some good books to read/get for Christmas. Basically anything training, nutrition, or grappling related. Also if you've got any really good books throw them in there, though I'd like to stay away from anything politically related.

ElPietro
12-13-2005, 09:28 AM
Hey Chub, the only book related to training that I own is Essentials to Strength Training and Conditioning. It's the textbook for the NSCA personal training certification. It's a tad on the complicated side, much like supertraining is, so if you want something very much in depth, that will go into the biology of muscle physiology and hormone systems, then it's a good choice.

For grappling, I own the Fighter's Notebook. It's basically a binder filled with techniques in picture format. The thing is huge. I never really used it, but if you want to check it out, last I checked it was sold through the mma.tv site. I think they put out updates and add-ons, which the binder format is good for since you can just add them in, or your own notes.

Hope that helps, otherwise I'm not sure what else to recommend. Many have said Facts and Fallacies from the late Mel Siff is also a good read. I think there is a review of it here on WBB in the articles.


Anyhoo, here is last nights chest session.

Incline DB Bench:

65x10/75x8/95x6/120x5/110x5/95x6

*Felt weak, and it showed, thought I'd get more with the 120s, but even the fifth rep was a battle.

Dips:

3 sets of 8

DB Flyes:

50x8/50x8

Triceps Pushdowns:

225x8/225x8

DB Lateral Raise:

35x8/40x8/40x6

DB Front Raise:

30x8/30x8/30x6

Flat BB Bench:

135x8/225x8

1 arm Reverse Grip Tri pulldowns:

60x8/60x10

DB Overhead Extensions:

75x8/95x6/75x6

**With the 95 I think the DB is simply too big to get a full ROM.

Upright Rows:

70x8/100x8/100x8/100x6


Finished with 12 minutes on the eliptical, at a fairly good clip, then did a bit of stretching afterwards.

ElPietro
12-31-2005, 01:55 PM
Missed posting a bunch of workouts, so here's a few just to update this dusty POS journal.

Been busy working on getting my learn on regarding investing, so haven't been on the boards as much lately. Mainly focused on setting up some DRiPs (divident reinvestment plans). Pretty steady investment vehicle, simple dollar cost averaging, with virtually no fees after the pain in the ass it is to initially setup. Even more of a pain to set them up for US equities, since the fookin security commision down there says foreign investors investing directly in US companies must go through the US banking system. Anyway, finally got the proper cheques to do this, from the thirds bank that I tried. All in all, probably 6 or 7 hours total sitting in ****ing banks listening to monkeys that should be paid in bananas tell me they don't have a service that they actually do, just so rare that they are too stupid to know what products they have. Bleh.

From about a week and a half ago, here's a back session.

T-Bar Rows:

2p x10/3p x8/4p x6/5p x5/4p+25 x 5/4p x6

DB Rows:

120x8/120x8

CG lat Pulldowns:

180x6/210x5/255x5

BB Shrugs:

135x8/225x8/315x6/405x5/455x5/495x3/

Static Hold: 585 x 14 seconds

*Had some peon with a cheap sports watch with a timer keep track.

DB Conc. Curls:

50x6/50x6

DB Ham. Curls

40x8/40x8

Rear Delt Cbl. Raise:

45x8/45x6


*finished with some unremembered cardio.



Bench Workout:

Flat BB Bench:

135x10/135x8/225x8/275x3/315x1/335x1/315x1/225x8

*Thought I'd get back to some flat benching.

Dips:

3 sets of 8

Skulls:

110x6/110x6/110x6

Atl. Shoulder Press:

180x6/195x5

DB Lateral Raise:

35x8/40x6/40x6

DB Front Raise:

30x8/30x6

Tri Pushdowns:

225x8/225x8

1 arm rev. Grip Tri Pulldowns:

75x6/75x5

Upright Rows:

80x8/110x6/110x6

Finished with about 15 minutes of stretching, might have done some cardio before that, can't recall.



Went downstairs to my buidings gym on whatever holiday my gym was closed and did some squats. Just worked up to 315 and that was it.

Today I did some more back work:

CG Lat Pulldowns:

165x8/195x8/225x6/270x5/270x5

DB Rows:

120x8/120x8

T-Bar Rows:

2p x6/3p x6/4p x6/5p x3

DB Conc. Curls:

50x5/50x5

DB Ham. Curls:

40x8/40x8/40x8

Atlantis Shoulder Press:

180x8/195x5/210x5/225x5/240x3

*I think those are the poundages, anyway, last set of 3 was the stack, so whatever that is.

Rear Delt Cbl Raise:

45x8/45x8

bill
12-31-2005, 03:23 PM
good job Pete Happy new years to ya.

getfit
12-31-2005, 05:46 PM
Happy new year pete :)

Canadian Crippler
12-31-2005, 05:47 PM
Nice, tbars look strong. Happy new year skeezball!

ericg
01-05-2006, 06:15 AM
Good stuff petey. What did ya do for new years eve?? Party it up like a rock star?

JustinF
01-05-2006, 04:35 PM
Woah! I was fully expecting to see no sessions in here! You have proven me wrong, Petey!! Nice work.

ElPietro
01-25-2006, 06:11 PM
Meh, been training regularly, and keeping my paper journal, just too lazy to input things in here.

Quick update, only my 2nd session back on trying to rehab my deadlift, and so far so good.

First day I worked up to 350 lbs after leg press, and then today went up to 425 lbs. Felt like I could easily continue, but figure I might as well go slow, and try and mix in days where I focus a bit more on reps then pushing strength back up.

Sticking entirely to sumo stance for these.

ericg
01-26-2006, 05:48 AM
Nice work with the DL Pete. How do you like the Sumo compared to conv.? Why did you make the switch, help with the injury?

Canadian Crippler
01-26-2006, 08:21 AM
Nice work with the DL Pete. How do you like the Sumo compared to conv.? Why did you make the switch, help with the injury?From the looks of it, he's just getting ready to sumo wrestle. ;)

Good work on the deads. I know sumo is better for the lankier types like mwah, see how you like it.

ElPietro
01-26-2006, 09:30 AM
Eric, I don't think I like Sumos as much, but I haven't given them their full chance.

I'm trying to switch to divert some stress from the lower back.

Last time I tried to switch, my conventional max was just over 545 lbs, and I think I made a pull of 535 with sumos. So not a huge difference, but I may still have needed to work on it.

I'm going wider with my stance this time than last time, so I think this feels like it might be a bit stronger than feet a bit closer together.

ericg
01-26-2006, 11:24 AM
Cool. Will be interesting to see how you progress in strength and comfort, in regards to the unjury and mentally.

WillKuenzel
01-26-2006, 01:38 PM
How much time did you spend on sumo deads? If they were within 10lbs of each other after only a couple weeks then its likely that you really didn't give it enough time. You could train the sumo for longer than that and get much more out of it. Think, if you'd been training conventional for that long and only got up to 545 but trained a short time with sumo and got within 10 pounds of it, then you could quite possibly get much more out of it.

Sumo's a great lift. If you find you're doing too much with you lower back with it, turn your feet out a bit more. I had a guy point that out to me and it almost elminated any lower back pulling I was doing. Granted, I had a much harder time with my balance but it didn't bother my lower back at all that way.

ElPietro
01-26-2006, 03:23 PM
Yeah, I've turned my feet out quite a bit now.

As for the sumos this is my 2nd time back to them this time. I did a couple sessions of light deadlifts probably many months ago. But this is the first time back to anything remotely heavy since just after last years arnold. I injured the SI joint at our arnold workout, and then tried testing it a week later at my home gym and really messed it up with only 4 plates.

Prior to that, I had been trying to get used to sumos because of other lower back injuries. Even though my sumo was within 10-20 lbs of my conventional max, I think I'd given it a pretty fair chance to catch up. But didn't do it long enough to experiment with wider stances and crap like that.

Right now if I can get in the low to mid 500s again, then at least I would possibly consider competing again just for kicks. But I think I resigned myself to understanding that a 600lb dead will be an unreached goal for me.

Bruteman
01-27-2006, 04:56 AM
But I think I resigned myself to understanding that a 600lb dead will be an unreached goal for me.
I don't ever want to read this kind of horse sh*t in here again. You got it? Are we clear on that? Ok. Good. :D

ElPietro
02-06-2006, 11:32 AM
Nope. It's called I want to be able to walk on my own in 10 years. ;)

Having said that, my back has been stiff as a board for the past 2 days. Friday I did some deads and hit 455 lbs. So 30 lbs higher than last time.

I was feeling a bit weak on the lighter singles, so debated going that heavy.

I might pull back and focus more on reps for a bit.

ElPietro
02-17-2006, 09:17 AM
Here is wednesday's pull session.

Close Grip Lat Pulldowns:

165x8/195x6/255x4/285x5/285x4/225x6

*second set with 285 I probably didn't get the full ROM that I'd like.


DB Rows:

120x8/120x8


Deadlifts: (Sumo stance)

135x4/225x5/225x5/315x5/315x5/405x2/405x1

**Just wanted to get more reps in, but not push it too heavy where I'm hurt for a week.


DB Preachers:

40x8/40x8/40x8


DB Conc. Curls:

50x6/50x6


DB Shrugs:

110x8/110x8


Cable Crunches:

210x10/225x10/225x10


DB Sidebend:

60x8/75x8


Hanging Leg Raise:

x10/x8


Technogym Iso Row:

200x8/220x8



Finished with some eliptical and stretching afterwards.

ericg
02-17-2006, 09:19 AM
Nice pull session bro. The sumos seem to be coming along nice.

ElPietro
02-17-2006, 09:23 AM
Yeah, I wanted to not keep going up in numbers for a bit, and just get some more reps in. I'd planned on only doing sets in the 300s, but of course it's hard not to keep adding plates so went up again to 4 plates...

Thanks. :)

ElPietro
02-18-2006, 05:37 PM
Made it in for a legs session this aft.


Leg Press:

4 pps x12/6 pps x 8/7 pps x6/8 pps x6/9 pps x5/10 pps x5/8 pps x6


Squats:

135x5/225x5/225x5/275x3/315x2/355x1/385x1/225x6

*Depth was great, felt ok for not having squatted much at all lately. Final short set of 2 plates was a speed set.


Lying Leg Curls:

105x8/120x8/120x8/120x6


Leg Extensions:

255x8/255x8

**Ugh, quads were so done.


Did some abwork consisting of cable crunches, db sidebends, and hanging leg raises, with a peppering of curls to kill some time. Went upstairs for cardio and changed my mind at the top, so not sure if that counts for anything.

Finally got some grocery shopping done too, so hopefully I can eat a bit better and get slightly more unfat.

That is all.

ElPietro
02-23-2006, 07:05 PM
Made it in for an extended pull session, wif teh dEaDlIfTs!

Close-Grip Lat Pulldowns:

165x6/195x5/195x5/255x5/285x5/300x3.5/255x5/210x8

*Hahaha, stack = pwnd! :D Well, it kinda pwnd me, but still, I am pleased that I'm even in the realm of attempting the entire stack on lat pulls. 4th rep wasn't full ROM hence the .5 there.


DB Rows:

120x8/120x8


DEADLIFTS! (sumo stance)

135x4/225x5/315x6/365x2/405x1/455x1/485x1/315x8

**Woo! That is another post-injury PR bitches! :evillaugh: I brought my belt out for this one, just cuz. the warmup set of 315, and the final set of 315 were both basically speed sets. The final set of 8 was so fast the bar was never even. Harder to keep it perfectly level with such a close grip.

Anyhoo, I am pleased, tomorrow and the rest of the week I will walk like a 70 year old man though... :redface:


DB CCs:

50x5/50x5/50x5


Technogym Low Row:

200x8/200x8/200x8


DB Shrugs:

110x8

***Meh, didn't do more of these as my back, etc were really tight. And from experience, shrugs when all is tight can really cause a bad tweak giving me a stiff, painful neck all week.


Cable Crunch:

225x10/235x10/235x10


DB Preachers:

40x8/40x8/40x8


Rear Delt Cable Raise:

25x8/25x8

***This is on a different pulley, much harder, think it only has one pulley to it.


DB Hammers:

40x8/40x8


Stretched for about 3 minutes and that was it.

ElPietro
02-23-2006, 07:12 PM
Oh and I've made a tactical decision to start smoking again. I quit but I think my diet got out of control, so until I can figure out some time in my schedule either to get back into hockey, or sign up with my old thai boxing club again, I'm going to use it as a cruch to hopefully control weight.

Think I'm around 250 now, and would like to maybe get back to 230-235 where I was last spring.

I used to cut by doing lunchtime cardio sessions and then after work weights, but now that I'm working downtown, it's not feasible to do this regularly. Starting to pack my lunch more though, so if I can monitor diet again, then hopefully I can shed some of these "handles of love."

ElPietro
02-26-2006, 01:20 PM
Today I worked out.

KevinStarke
02-26-2006, 02:37 PM
Oh snap. Nice PR on deads up there man.

ElPietro
02-26-2006, 03:35 PM
Thanks, just trying to get back to my old PR still. But so far I haven't re-injured anything so I'm content.

Canadian Crippler
02-26-2006, 03:55 PM
I didn't know they made hockey skates to accomodate someone of your obesity... either way, very nice deadlifting.

ElPietro
03-06-2006, 06:44 PM
Well, back at it in the gym.

Need to focus a LITTLE BIT MORE on teh diet. Bodyfat level was embarassingly high for the arnold, so I will try to shed these 20-25 lbs I've added in the last 4 months or so.

Went in for legs, since that's pretty much all that didn't get worked on saturday. Unless you count a couple quick deadlifts, which also were a stupid idea, since I was cold. Oh well, all I have is a bit of sore traps and stiff lower back.


Leg Press:

8 plates x10/8 plates x8/12 plates x8/16 plates x6/18 plates x6/20 plates x5/22 plates x4

*Thought I would give 990 a whirl since it's been awhile. Felt heavy, but I've had altogether way too much mercy on my legs this past year.


Squats:

135x5/225x5/275x3/315x3/365x1/225x6

**Meh, quads were fatigued from leg press.


Cable Crunches:

Did 6 or 7 sets with whatever the stack is on the pulley.


Hanging Straight Leg Raise:

2 sets of 8.


DB Sidebends:

2 or 3 sets of 8 with the 65 lbs db.


Lying Hamstring Curls:

120x8/135x6/135x6


Stretched for about 5 minutes and that's all she wrote.


So far, it's not even been that I've eaten too much, if I did that with ample protein, then at least I'd have added more muscle. Unfortunately, protein has been quite low, so that'll be the focus. Will try to stick to mostly solid food only during work hours, and then try to keep diet to shakes only at night, with the odd steak thrown in here and there.

Would like to get back to somewhere around 230lbs, right now I'm a tad over 255 I think.

getfit
03-06-2006, 07:07 PM
good god Peter you squatted? the skittles must have motivated you :D

ElPietro
03-09-2006, 09:22 AM
Yes, I am trying to focus on at least getting some form of sugar pre-workout.

Last night I went in for a bench session. I decided to try one of my sample packs from the arnold. I hadn't had anything to eat for a few hours, so needed some kinda boost. So I tried Met-Rx Amped. Also took a smaller than normal dose of ephedrine with regular dose of caffeine.

All I can say is that my heart rate was way up all workout. Took much longer to get heart rate to acceptable levels for next set.

I'm assuming it's just a matter of body adjusting, felt similar to the no-xplode I tried in ohio, but I don't think Amped touts that it gives any big ass pump.

Anyhoo, here's teh workout.

Incline Dumbell Bench:

65x12/85x6/95x5/110x5/120x6/120x4/95x8

*Meh, these dumbells feel way heavier than at the ohio gold's.


Standing BB Military Press:

135x6/135x6/135x6


DB Lateral Raise:

35x6/35x6


DB Front Raise:

30x6/30x6


Upright Rows:

90x8/110x8/110x6


Dips:

2 sets of 8


Triceps Pushdowns:

225x8/225x8/225x8/225x8


1-Arm Rev. Grip Tri Pulldowns:

60x8/60x8


Flat Close-Grip BB Bench:

135x10/225x6/225x5/225x5

**First two sets were just regular grip bench, then decided to hit already exhausted tris a bit more. Most reps were explosive.


Finished with a whopping 5 minutes on the eliptical, more just to get some blood going into my uber sore legs. Then stretched for maybe five more minutes.

Chubrock
03-09-2006, 10:35 AM
Damn Petey, didn't realize you were that strong (Incine DB Press). No wonder that Tapout shirt looked badass haha.

ElPietro
03-10-2006, 08:40 AM
Thanks Chub. :)


Ugh, well, I think I'm finally at the end of my tolerance on these elbows. Getting major problems now from lifting heavy. I am guessing it is tendonitis, basically area around or just above my elbow get quite numb. I've had it before so will have to lay off the heavy lifting for a while. Kinda pissed, but I saw this coming, been bugging me for the past month.

Maybe I'll just do some circuit training or full body routine for a month.

Anyway, here is what I managed before elbows bugged me too much.

Close Grip Lat Pulldowns:

165x8/195x6/255x5/285x5/300x3.5


DB Rows:

120x8/120x8


HS Lat Pulls:

2 pps x8/3 pps x8/3 pps x6


That was it. Just did a short 10 minutes of cardio, and a very short stretch.

ElPietro
03-13-2006, 06:48 PM
It's clear to me now, that I need to work on my mean workout expressions. Despite having my mp3 on people still insist on talking to me. Last monday, some kid asked me if I was a bouncer, then when I said not anymore, asked if I was a cop, and then wondered if the leg press weight I was doing would be bad for my back.

Tonight, while deadlifting, a guy came up to me just as I was going to do another set, to tell me that it was a "****load of weight." He then accused me of being the strongest guy in the gym (yes that's sad on my gym's part) and then said it was even cooler because I'm "all natural." I just said I was fat and weak, just rehabing lower back. Turns out this guy grew up in the same neighbourhood and we went to all the same schools, just I was a few years ahead. So yapping continued for many minutes, essentially halting my entire workout for about 10 minutes. Decent enough guy though, but I'm not into the extended conversations at the gym.

Anyway, since I'm not doing any heavy lifting that stresses the elbow joints, I decided to rep out some deads today. And keep it far enough away from max weight.


Deadlifts:

135x5/225x6/225x6/315x5/365x3/405x3/405x3/405x3/405x5

* I THINK I did 3 sets of 3 before the final set. I was a bit cold for the final set since I had had that 10 minute conversation, so I guess driven a bit by irritation. All 405 sets except the last one were done with full reset between reps. The last set was more like a touch and go speed set, with only a reset on the final rep since the bar was going a bit out of balance from the speed.

Nothing was to failure.


I then got talked to for another 5 minutes, and at that point I was lost. Had no real plan going in other than the deads, so I tried some really light concentration curls with the 35, and did 4 sets. It was simple and fast with right hand, slow and somewhat painful in left. So left elbow is worse than the right. I'll just lay off most stuff that irritates it, and keep things light for a few weeks.

That was it.

Chubrock
03-13-2006, 06:51 PM
Nice deads Petey. I, too hate having people come up and talk in the gym, though sadly I'm never confused with being the strongest guy there haha.

ericg
03-14-2006, 06:47 AM
Nice light session punk.

ElPietro
03-17-2006, 10:04 AM
Thanks dudes. No training since then. Elbow still aches when I don't train. So when I extend it etc. Might just deadlift again tomorrow, and maybe mix in some shoulder stuff, and other light movements and see if the joints are ok with that.

So I can at least update on good meals.

Last night I had the following for dinner:

Fois Gras Mousse with Persimmon
Kobe Beef Potstickers with a Wasabe Pepper dipping sauce
Udon Noodles with Tenderized Pork in chicken broth

Some really good shiz!

Now I'm off to hit the local Taco Bell and find me a green drinking shirt for tonight!

I'll have to tip a mug to my dad, it woulda been his birthday today. Hope you are R.I.P. pops!

ElPietro
03-19-2006, 03:47 PM
Meh, went in for an ultra light push session just to see how the elbow/tendon holds up. Last time I was in a gym was 6 days ago, and been probably at least 10 days since my last push session.

Just did some light incline dbs, worked up to 75s without any issues. Did a few sets on bench, a couple at 225 with no pain. Did some really light lateral and front raises. That's about it for lifting. Did 15 minutes on the eliptical, and then stretched for 5-10 minutes and that was it.

Weight is down 3-5 lbs but I'm thinking it's mostly just a curtailing of creatine intake since I haven't really needed any post workout shakes.

Think I'm recovered from st. patty's drinking...

I was out of toilet paper so that finally forced me to go grocery shopping, so PB&J sammiches for this guy all week.

Focused70
03-19-2006, 06:30 PM
The next time someone comes up and asks to talk to you, just imagine that they're a joto and act accordingly.

Trust me, it works. ;)

Canadian Crippler
03-19-2006, 06:56 PM
I don't see how hitting on them would help Pete's situatiion...

ElPietro
03-21-2006, 06:14 PM
Ummm, yeah.

Anyway, made it in for some deadlifts this evening.

Deadlifts: (sumo)

135x5
225x5
225x5
275x5
315x5
365x3
405x1
455x1
495x1
515x1

*Yay, felt good to get out of the girly range for once this year. 515 wasn't exactly fast, but felt like I might have had a bit more in me.

TechnoGym Low Row:

160x8/180x8/200x8

**Figured I'd try to do a bit of lat work without aggravating elbows.

Cable Crunch: (on heavy pulley):

105x8/120x8/120x8


Finished with a whopping 10 minutes on the eliptical and a very brief stretch session.

Will possibly try some light pressing tomorrow.

Chris Rodgers
03-21-2006, 08:42 PM
Nice pull chubrock. :P

rookiebldr
03-21-2006, 09:11 PM
Decent enough guy though, but I'm not into the extended conversations at the gym.


At the gym? When was your last one? ;)





btw, nice to see the deads back into your earllier range.

Canadian Crippler
03-21-2006, 10:36 PM
Nice pull chubrock. :PLol, wrong journal man.

Good work with the 515... I found a pic of you doing 5pps with a very constipated look on your face, what's the best you've pulled?

ElPietro
03-21-2006, 11:08 PM
550

TTT
03-21-2006, 11:22 PM
The last time I read this journal, your back was super-screwed. Good to see you're back in the game, LP.

Sidior
03-21-2006, 11:24 PM
great pull...515 is large

ElPietro
03-24-2006, 09:04 AM
Thanks TTT and Sid, feels good to be pulling a bit of weight.


Anyway, I went in last night to see how well my elbow/whatever tendon is hurt, has healed a bit.

Didn't have my journal with me so I'll just go with some stuff I remember.

I was able to do a fairly normal flat bench session, I think it went something like this.

Flat BB Bench:

135x8/135x10/225x6/275x3/315x3/335x1/225x6/225x5

*Didn't really get any pain and I was happy about that, so I just did a full push routine and worked around anything that gave me pain. Upright rows hurt like a mofo so didn't bother with those, for example.


Did some DB Press, I think only up to the 75s.

Shoulder press I was able to return pretty much to full strength, and did some ancillary shoulder stuff as well.

Even could do the single reverse grip tri pulldowns with ok weight with no pain.

Did a quick 10 minutes on the eliptical and then stretched for about 5 minutes.

So I think I'm good to go, just work around the few things that bother it. Might still avoid most heavy direct triceps work for another few weeks though.

Anthony
03-24-2006, 09:25 AM
Nice benchin, taco.

rookiebldr
03-24-2006, 04:32 PM
Where are you experiencing the pain on upright rows?

ElPietro
03-26-2006, 10:15 AM
Right around the elbow as I've said. But for them seemed more like the extreme upper forearm.


Anyway, went in for a quick leg session yesterday afternoon.

Leg Press:

4pps x10/4pps x10/5pps x10/7pps x8/8pps x8/9pps x6/10pps x6


DB lunges:

2 sets of 5 with the 30s
2 sets of 5 with the 40s


Lying Hammy Curls:

105x10/120x8/120x8/135x6


Leg Extensions:

240x8/270x8


Cable Crunch: (on heavy pulley)

105x10/120x10/120x10/120x10


DB Sidebends:

2 or 3 sets of 8 with the 65s


Hanging Straight Leg Raise:

3 sets of 8


That's it.

Canadian Crippler
03-26-2006, 01:10 PM
DB lunges:

2 sets of 5 with the 30s
2 sets of 5 with the 40sHa!

Leg Press owns me :(

ElPietro
03-31-2006, 12:17 PM
Went in for a lat session around lunch time. I think I've determined that it's not anything to do with my triceps that's really bothering my elbow, but more than likely my forearm. Left elbow started getting really aggravated, particularly on close grip pulldowns and the hammerstrength high row. Even on DB rows, so very little lat work, but decided to try a new exercise today. Read on if you dare!


CG Lat Pulldowns:

165x8/195x8/225x5/255x5


TechnoGym Low Row:

170x8/200x8/200x8/220x8


DB Rows:

120x8


DB Conc. Curls:

Did a couple sets, using the 50 lber for my right arm, but 25 even hurt after a few reps on the left so I stopped.


DB Shrugs:

95x8/110x8/110x8


OK, was out of ideas for exercises, so although I was feeling lazy, I decided to give rack pulls a try for the first time ever.

Set the pins so the bar was just below my kneecaps. I used sumo stance, which felt akward, anyone have thoughts on whether these work well with sumo or not?

Anyway, here's how it went...

Rack Pulls:

135x3
225x5
315x3
315x3
365x3
405x3
455x1
495x1
545x1
565x1
605x1

*Man, going from dead stop is tough, no leg drive at all to get through the toughest part. I'm surprised I got that high, since even with 5 plates, I messed up the first time and didn't get it. Weight feels impossible since you don't have leg drive, but you basically just have to be determined to pull regardless of what you think. Once I realized that, each of those lifts felt equally hard. So I'm thinking since this is the first time trying these, I should be able to get some more good gains in it hopefully, and we'll see if this translates into anything on my deadlift.

At the very least it had most folks in the gym staring.

Didn't have my belt since I hadn't anticipated doing anything like this. Started using chalk at I think 495 or 545. So 6 plates per side and a 10. Loads of fun. And no significant pain or fatigue in lower back which surprised me.

Missed posting a workout or two in here since my last post, so have actually been training.

I think I will have to curtail most lat work for a little while and see if the elbow recovers more. Will just stick to a few easy movements and also focus on deadlifts and ancillary deadlift work.

rookiebldr
03-31-2006, 12:20 PM
nice.

WillKuenzel
03-31-2006, 02:36 PM
Sumo stance works good with rack pulls if it helps your weakness. If your strong on the sumo lockout, not much need in doing them. They're a great way to overload the deadlift at any rate.

Are you taking any anti-inflammatories(sp?) for your elbow/tendon?

ElPietro
03-31-2006, 02:48 PM
Not currently, but probably will start taking ibuprofen more regularly, or at least post-workout. Just started with the glucosimine again, although, that's not going to help short term.

I might go pick up some microlactin though. Went through a bottle earlier this year but was inconsistent in taking it.

Thanks for the tip, wasn't sure about the sumos for this, but felt a little weird at first.

I think I'll keep doing these sporadically, along with deadlifts. Trying to give myself some good time in between heavy sessions. Wasn't sure if I'd ever be able to pull 5 plates or more again but it's good to know that I can.

ElPietro
04-05-2006, 05:52 PM
Finally kicked my ass to the gym today. Was going to combine a leg and lat session, with whatever lat work that doesn't aggravate my elbow, but then I had an itching to try those rack pulls again.

Rack Pulls: (bar from mid kneecap, sumo stance)

135x1
225x5
225x5
315x5
365x3
405x2
455x1
495x1
545x1
585x1
625x1
655x1

*Ok, was a bit scared trying 655, was wondering if my back would snap or not. It was slow and a bit ugly, but I locked the sumbitch out. My erectors are on fire now, but both are equally in pain, so I don't think there is any strain there. I anticipate much pain and stiffness for a few days.


Seated Cable Rows:

135x8/180x8/210x8/240x5


TechnoGym Low Row:

180x8/200x8/220x8


Cable Crunch: (on heavier pulley)

80x10/100x10/100x10


Rear Delt Cable Raise: (on heavier pulley)

30x6/30x6


That was it, I think I'm gonna need to pick up some more Ibuprofen...

ElPietro
04-08-2006, 06:23 AM
Ugh, good news is I'm pretty much sure nothing is hurt from those rack pulls. Bad news is lower back still a bit sore, and hips or adductors are still quite sore. I wonder if doing girly adductor/abductor work would aid in sumos.

Any thoughts from anyone on ancillary work that can assist this lift?

Pup
04-08-2006, 06:54 AM
Wide stance box squats are pretty good for helping with hip "pop", you can do em DE style with 8-10 sets of singles/doubles with short rest periods or train them up heavy for triples...but they should help your hip drive.

Stumprrp
04-08-2006, 08:15 AM
wow your strong dude, sick rack pulls and bench

ElPietro
04-10-2006, 06:00 PM
Thanks dudes. Rojb, haven't done box squats before, but may try in a bit. Been avoiding squats since I figure it would aggravate the elbow more.

Went in today to do legs, but found after a single warmup set of leg press that the groin/hip area was still a bit tender so switched to a pretty lame ass bench session instead.

BB Bench:

135x10/135x8/225x8/275x3/315x1/315x1/255x5/255x5/255x5/255x5/255x5

*Felt a bit weak so changed to a 5x5 type workout. Might just do this for a bit and lay off the heavy-ish stuff.


DB Flyes:

45x8/45x8/45x8

**Didn't bother the elbow so at least I can put these back in.


Atlantis Shoulder Press:

165x8/195x6/210x5/225x5


1-arm rev. grip tri pulldowns:

45x8/60x8/60x8/60x8

DB Laterals:

35x6

***Meh, stopped here, shoulder buggin me a bit too. Notice it sometimes on presses and stuff. Will feel like it "crunches" or something. Doesn't seem to affect strength but still feels weird.


Well, I gave up at that point, did a whopping 10 minutes on the eliptical, and then stretched for a bit.

I really need to work on some flexibility and cardio. Especially if I ever finally follow through and get back into thai boxing or bjj, which I've said for over 2 years so we'll see if I can actually put this into action anytime soon. I am hoping to just bite the bullet and sign up again at the end of the month.

Gutz981
04-10-2006, 06:33 PM
Wow dude your strong as hell. How long you been training?

ElPietro
04-11-2006, 07:27 AM
Thanks mang, your numbers look great as well.

Been training mebbe 5-6 years, although, I'd say at least a full years worth of time missed intermittently over that period for various injuries.

Anthony
04-11-2006, 07:29 AM
DB laterals with only 35? pfttttt, try the 90s!

ElPietro
04-11-2006, 07:54 AM
Uh, lateral raise for shoulders? I'd like to see you do that shrimp.

Anthony
04-11-2006, 07:56 AM
I would, but I don't waste my time with bull**** exercises like that.

And I'm still waiting to see your Thrusters with 225lbs.

ElPietro
04-11-2006, 08:26 AM
Lol, yeah instead you do routines called Nancy, or whatever other lame name they've attached!

I can do push presses with 225, I found that out at our arnold training session. Whether or not I want to do your gay exercise I haven't decided yet. I will call them Front Squats with Push Press though, since that's what they are. Maybe I'll call it the Peter. :rolleyes:

Ps. you are weak.

Anthony
04-11-2006, 08:39 AM
Bla bla bla. The girls are ass kickers, don't let the names fool you. I've done push press with 190lbs for 5x5 at a body weight of 180, so I got you beat pound for pound. I would not even come close to doing that with Thrusters. They look easy, but they are very humbling.

So what I'm trying to say, Ms. Petie, is give it a shot. And record it. Because I am looking forward to watching you puke your burrito guts out.

:D

ericg
04-11-2006, 08:43 AM
Haha. This is great. 225lbs THRUSTERS would be cool to see.

Take a vid of your 90lb DB laterals while you are at it, to compare to others here at WBB.

ElPietro
04-11-2006, 08:44 AM
Lean mass we are probably close. I simply have all that extra weight for my "just in case of a sudden ice age body insulator." :D

ElPietro
04-11-2006, 08:46 AM
Haha. This is great. 225lbs THRUSTERS would be cool to see.

Take a vid of your 90lb DB laterals while you are at it, to compare to others here at WBB.

Hey, it's anthony that said he could do 90s. I would bet my real estate vs a pack of gum from him that he can't do it. Would be funny to see his arm snap off though.

Anthony
04-11-2006, 08:49 AM
Dude, I totally own the 90s. I also BB row more than you deadlift.

ElPietro
04-11-2006, 08:56 AM
I didn't think you could even do BB rows. At your height, when you crouch over isn't the bar still on the floor at the peak of your ROM?

Anthony
04-11-2006, 08:58 AM
Yes, but that's fair considering your gut droops down to the same height when you crouch over.

ElPietro
04-12-2006, 05:24 AM
Your funnay is weak my son.

Well went in for a lat session last night, figured i'd try to work around the elbow and if all else failed do cardio or something.

Seated Cable Rows:

165x10/195x6/210x6/240x5

*Started to bother me a bit so I stopped.


T-Bar Rows:

2 plates x6/ 3 plates x8/ 4 plates x5/ 4 plates x5/ 4 plates x5


TechnoGym Low Row:

180x8/200x8/220x8


Did some preacher curls and hammer curls. I haven't been able to do any bicep work with my left arm so it was good to do even a little bit. Started with a 20 and worked up to a 30. Started with a 35 but that hurt too much. Used a 45 for right arm.

Finished with a couple sets of rear delt cable raises, and then did a fairly intense 10 minutes on the eliptical followed by some stretching.


Solid meals yesterday: protein bar, vendor snausage.

ElPietro
04-14-2006, 01:16 PM
Finally made it in for a leg workout. Someone was using the leg press, so that was as good an excuse as any to get back into squats. Been a while since I did them.

Squats:

135x3/225x3/225x6/275x5

*I took a break from these and decided to try front squats with a push press. It took me a long time to get the front squat form, as I've never done em before. Wrist is a bitch. I did some reps with 95, and 135, and added in the push press and did a few reps with 155 as well. Weight isn't an issue, it's just getting the bar properly onto the palms to press the weight. Hard on the wrists when it's hanging off the fingers.

So anyway, after a good 30 minutes messing around with that, I went back to doing some squats.

315x3
345x1
365x1

**Meh, good enough for now, not pushing things starting back out.


DB Lunges:

0x5/40x5/40x5/40x5

***These kick my ass.


Cable Crunches on heavy pulley:

105x10/120x8/120x8/120x8


Lying Hamstring Curls:

105x8/120x8/120x8


DB Sidebends:

55x8/65x8/65x8


Hanging Leg Raise:

4 sets of 10


That's it.

I think the lunges will do me good, more focus on hip flexors and glutes, and need to focus on hamstrings a bit more as well, think they have lost quite a bit of strength.

Although, I may abandon pure strength training for a few months, and focus a bit more on general work capacity, and some flexibility. I am trying to get myself ready to take the plunge back into thai boxing, so maybe I'll get the rope out again as well. There are some punching bags at my gym, but I find them extremely light, so not sure if I'll bother with those right now or not.

CrazyK
04-14-2006, 03:17 PM
Yeah DB Lunges are teh suck, but they just work so damn good. Good work.

ElPietro
04-16-2006, 08:28 AM
Thanks Crazy. :) And yeah, my legs have been killing me.


Well, the cut is off to a good start. I think over the past little while, I'm down about 10 lbs so far. I will assume that 3-5 lbs is excess water shed from not taking creatine though. But it seemed much more noticeable at the gym yesterday, wearing a tank top. Could definitely see it in my shoulders.


Went in for a bench session yesterday. Forgot my notebook so going from memory here.

Flat BB Bench:

135x10/135x8/225x8/275x3/315x2/315x1/265x5

*Didn't push it too hard, so no need for a spotter. Felt a bit weak, probably because I'd done some overhead pressing the day before.


Flat DB Flyes:

45x8/55x6/45x8


Incline Machine Press:(technogym)

150x8/150x6

**Ugh, shoulders weren't allowing this.


Atlantis Shoulder Press:

don't remember the weight, but I do remember that it felt real heavy, and it was only my typical warmup weight.


One-arm rev. grip tri pulldowns:

4 or 5 sets


DB Lateral Raise:

3 sets of 8 with 30s


DB Front Raise:

2 or 3 sets of 6 with 30s.


Someone was on the machine leg press, so couldn't hop on and do some active recovery for the legs, which were killing. So did 7 minutes on the eliptical.

That's all. Gym closed today, but headed out for easter dinner anyway. Will come back to it tomorrow.

ElPietro
04-18-2006, 02:14 PM
Worked on back yesterday.

Didn't bring my notebook again.

Did some seated cable rows, some t-bar rows, worked up to 5 plates but it was real tough, so couple sets with 4 plates. Tried pullups, but that aggravated the elbow after 5 reps.

Managed to keep my ass on the eliptical for a full 20 minutes for the first time in a long time.

Canadian Crippler
04-18-2006, 03:40 PM
Sick ****in rack pulls. What's with the lunges? Your squat and leg press strength should have you on 80s atleast.

ElPietro
04-19-2006, 01:15 PM
Uh...probably for a number of different reasons. First of all, I am a big guy, so you have to factor in my weight into the lift. Next, I rarely have ever done this lift, so not really acclimated to it. Third, with heavy rack pulls/deadlifts in a sumo stance, my hip flexors are already shot. Fourth, I am using quite strict form, so no half ranges, I go quite a ways forward, until the knee on the back leg is firmly on the ground. And finally, I seriously doubt I am anywhere near maximal weight. It tires the hell out of me, but could probably do it with much more weight and still feel pretty much the same.

Anthony
04-19-2006, 01:18 PM
You should improve your gpp. :p

Canadian Crippler
04-19-2006, 01:21 PM
Hmm, that's odd. I get pretty tired off of just BW lunges, but can throw in a set of 6:6 with with 85s after ME deads with strict form (decent stride and knee to the floor). Have you tried going heavier?

ElPietro
06-27-2006, 05:23 PM
3rd time back deadlifting, hit 525, might have had a slight hitch, but whatever. Haven't given the legs as much attention as I should have lately, so need to step that up significantly.

Followed up the deadlifts with 5 plate t-bars.

Ugh, I've had about 250 calories so far today. :(

Canadian Crippler
06-27-2006, 05:37 PM
I've had 250 calories while reading this last page of your journal.

Eat up son ;)

bill
07-08-2006, 06:23 AM
Good to see your deadlifts are still high. You doing a starvation cut? Do you find the active recovery noticably beneficial?

ElPietro
07-11-2006, 04:55 PM
Sorry for the delayed reply, but I don't often do active recovery, but yeah, at times I find that it helps.

I know mostly though, it's food that helps. Most of the time when I'm cutting, leg day DOMS lasts for roughly 4 days, with 2 of the days being quite severe. But if I eat well on leg day and the day after, I will get maybe 2 days of DOMS with neither being anything more than mild stiffness.

Anyway, failed last night attempting a 535 sumo. Wasn't too surprised though. Haven't been able to train lower body as often as I'd like, and Sumos require more leg drive. Also, hardly ate prior, and was feeling really drained. Add to that I took a week straight off, and 2 weeks from my last deadlift session, I probably shouldn't have even made the attempt. Failed and tried again 15 seconds later, got it to the knees but didn't go any further.

Was actually proud that I let go, usually I am too stubborn and refuse to drop it, until my back pops...

ElPietro
08-17-2006, 02:24 PM
Bah, training update. Been going regurlarly, but have had some minor setbacks too.

Was pressing 315 and came down a bit out of groove, went up I guess too fast, and felt something in my pec. Wasn't sure if it was pec or shoulder as it was right at point of attachment. After some testing I'm 99% sure it's the pec. Been rehabbing for about 3 weeks now with lightish weight. Started feeling strong again, but felt it tweak a bit again doing 2 plates with speed, so going slow.

WillKuenzel
08-17-2006, 02:33 PM
Who are you now? Do we know you?


:p

ElPietro
08-17-2006, 02:49 PM
I'm your father, go clean your room.

Focused70
08-18-2006, 08:08 PM
Wow.

ElPietro
09-08-2006, 07:46 AM
Still training regularly, although, the long weekend set me back a little bit. Came back on tuesday and was happy to press 315 again, after about a month of sort of light-ish rehab workouts on the pec.

Have managed to consistently drop weight, although, I put 4 lbs back on from the long weekend and not training. Couldn't even sweat since it was just cold and rainy all weekend.

Think I was 255 lbs at the arnold in march. I'm currently at 234 lbs, and was down below 233 last week. Just gonna keep on a slow extended cut and see how things go.


Last night trained lats.

Need to rework this program at some point soon. Still stuck at 300x4 on the seated pulley. Managed I think 5 reps of 5 plates on t-bars. Forgot my water bottle, so that kinda sucked hard too. Skipped cardio because of that. :(

WillKuenzel
09-08-2006, 09:03 AM
You workout? When did this happen?

rookiebldr
09-08-2006, 02:53 PM
LOL You've leaned up? Nicely done.

ElPietro
09-12-2006, 07:12 PM
Ugh, trained legs yesterday, and pretty much just had shakes for all my meals. Maybe a total of 1k calories yesterday, think i had a couple turkey sticks.

I was ~ 237 lbs last night, and this morning when I woke up I was 231 lbs.

Today went in for a bench session, but felt way too weak. Probably a function of no calories from yesterday, and recovering from legs. Bleh, even 275 felt heavy, did a couple reps and moved on to some frou frou stuff for the rest of the workout.

Total cals for today are primarily from a sub from subway and a soup cup. Should end up around 2k calories, so not sure what I'll be weighing tomorrow. Would like to get down to 225 or possibly even 220, which would mean I'd be lighter than I've been in the past 10 years.

Figure I still have some water I can shed, since I don't look as lean in the mirror, as I did a few weeks ago at 234-235.

Oh well, work in progress.

rookiebldr
09-12-2006, 07:16 PM
Hmmmm, you at 220 maybe I can bulk to heavier than that.

ElPietro
10-02-2006, 05:47 PM
Bleh, it seems that all I can do now is alternate shoulder issues. :( It feels "off" like something a bit messed in the cuff, but it's not really impairing direct shoulder work.

Failed 335 on flat bench for the 2nd week in a row too. :(

Did a rep of 315, then needed fingertip help for 335, then on 2nd rep of 315 after the 335 I needed fingertip assistance on the 2nd rep there too. :(

Went to incline DB Bench after that since I figure I'll start doing those and abandon flat bench for maybe a month or two. Ended up managing 4 or 5 reps with the 110s for my final set which wasn't too bad, considering I was already tired from flat bench, and fully expected my shoulder to fall off and the DB to smash my face in...

For cardio I'm getting out the wraps and hitting the "not so heavy" bag upstairs for a bit. Ugh, I wonder if my gym would put in a good full-sized thai bag if I offered to pay for it. They have some kickboxing class on tuesday evenings, only usually 4-6 people in it, I might hop in to get some motivation going, although, I'm sure it'll suck.

Meh.

Bruteman
10-03-2006, 09:52 AM
Good to see you're still your happy, chipper self.

Focused70
10-03-2006, 09:57 AM
:spam:

Sidior
10-03-2006, 10:05 AM
Good to see you're still your happy, chipper self.

:withstupi :redface:

ElPietro
10-04-2006, 08:41 AM
Hey Bri, long time no speak. So...I'll be seeing you in march right? RIGHT?! :D

Spammers!


Ugh, today...I ache. Shoulders were quite sore yesterday from monday's workout. I managed to cram my lat/bi session into about 45 minutes, so I could get into this boxing class upstairs. Ugh, an hour later, I could no longer lift my arms. My virtually empty gym bag was too heavy to lift, and simple things, like pushing open the door to exit the gym became a challenge.


But man, I forgot how much I missed the euphoric feeling that comes over me at the end of a boxing/thai boxing session. Too bad the bags suck, and there are only two. But it's a small class, they restrict it to 8, but there were 6 there. Even with 6 it gets crowded though. If I had more time, I'd probably sign up at my old thai club again, but I think for now, this once per week class will be about it.

Today is rest, and watch the Leafs play the piece of **** Sens.

Bruteman
10-05-2006, 09:51 AM
Probably not. My kid is due at the end of January. Can't bring a 2month old baby to the Arnold, and highly doubt the wifey will let me go without her this time. Of course I will try and talk her into letting me. :evillaugh

Sidior
10-05-2006, 10:41 AM
Today is rest, and watch the Leafs play the piece of **** Sens.

The leafs sure played well eh:p lol

ElPietro
10-05-2006, 10:39 PM
Well the first game was much closer than the score indicated.

Leafs had equal chances, just Gerber played outstanding. Can't say the same for tonight though.

Gotta love ottawa, their fans suck so hard that they are outvoiced by leaf fans that made the trip.

Love hearing Go Leafs Go, and the crowd booing Alfie in their home rink! :D

ElPietro
10-11-2006, 12:05 PM
Just a random workout post.

Made it in yesterday, had to force myself as I was feeling pretty lethargic. Skipped out on the boxing class and just did a chest/tri session.


Incline DB Press:

55x6
65x8
75x5
85x5
95x5
110x5


Flat DB Flyes:

35x8/40x8/45x8


Close-Grip Bench Press:

135x8/185x5/185x5/225x5

*Hand position was all but my pinky fingers on the smooth part of the bar. Kinda hard on the wrists, been so long I can't remember how close I use to hold the bar...


1-Arm Rev. Triceps Pulldowns:

30x8/30x8/35x6/35x6/40x5/40x5


Standing Barbell Military Press:

Bar x8/135x6/135x6/155x4


DB Lateral Raise:

30x8/35x6/35x6


DB Front Raise:

30x6/30x6/30x6


Technogym Incline Press:

150x8/180x5


Atlantis Triceps Pushdown:

240x8/300x5

**This machine essentially mimics the motion of dips, only you sit down and push down on the bars.



Finished with a very good 15+ minutes of stretching. Flexibility seems to be coming along now. Also, spending a few minutes on the wobble board or whatever it's called.

I ordered pizza this afternoon, so I guess that means it's leg day tonight.

Relentless
10-11-2006, 12:30 PM
Incline DB Presses look pretty strong, Peter.

I can't remember... have you tried reverse-grip bench instead of regular close-grip? I found it loads easier on the wrists and it achieved pretty much the same thing. Only downside was that it required a spotter to help me unrack and rerack...

ElPietro
10-12-2006, 07:02 AM
Thanks, only 2nd or 3rd time back on the inclines, so maybe another week of the 110s and maybe I'll give'er on the 120s.

Haven't tried reverse grip before. Never been keen on trying but may give them a shot to crack the lineup at some point.

rookiebldr
10-12-2006, 08:56 PM
I'm with Scott, give them a try. I did them a few weeks back and it was a nice alternative.

ElPietro
10-17-2006, 10:53 PM
Well, I've been training, just keep forgetting my journal.

Anyway, had a decent back and leg session, nothing special to report.

Yesterday was chest again. Felt really out of it on monday, Incline DBs I felt particularly weak. Had planned on trying the 120s but decided on the 110s. I made 5 pretty easy reps, so decided to try the 120s after all. Ended up getting 4 good reps, which probably means I coulda gotten more if I didn't do the set with the 110s first.

Made it to the gym tonight. Was really on the fence over going to the boxing class, but after starting a back workout, I ended up heading upstairs to the class anyway.

Was a good hour of work, only a few people. Got my sweat on, and technique is pretty sharp for how much rust I should have. Also surprised I managed the full thing without too much problems of shoulder fatigue, considering the workout yesterday on chest and shoulders.

Long, trying day at work, so it was good to beat the **** out of something.

ElPietro
10-24-2006, 10:21 AM
Managed to get a back workout in yesterday.

Close Grip Lat Pulldowns:

150x10/180x8/225x6/255x5/285x4.5


T-Bar Rows

3 plates x 8
4 plates x 6
5 plates x 5
6 plates x 3 sloppy reps, maybe one full ROM rep

*First time I tried 6 plates, and that's as much as it'll hold.


Standing Alternating DB Curls:

35x6/45x6/45x5/30x8


TG Low Row:

200x8/220x8/240x8/260x8

**260 is as high as this machine goes.


Barbell Shrugs:

Warmed up with a set of 85 and 95 lbs dumbells.

135x8
225x8
315x5
405x5
495x5 (power shrugs)
585 (static hold: Had a guy count 1000s in his head. He said he counted real slow and got to 13)


DB Hammer Curls:

45x6/45x6/45x5


Rear Delt Cable Raise:

25x8/25x6

***On heavy pulley.


Finished with a fast-paced whopping 10 minutes on the eliptical, and stretched for a few minutes.

Boxing class tonight.

ElPietro
10-26-2006, 06:09 PM
I trained legs today.

rookiebldr
10-26-2006, 09:20 PM
I did shoulders. :p

ElPietro
01-12-2007, 09:10 AM
Haven't been showing my legs much love lately. I've had so many "planned trips" to snowboard, that I've had to skip out on them a few times over the past month. Not that I've actually been boarding due to rain.

Anyway, trained them on monday, and decided to just go hard and get them all hurt and sore just for fun. Managed I think 4 reps at 900. Think it's been a couple months since I leg pressed, so that's ok.

Boxed on tuesday, rest on wednesday, and did a chest workout last night. Managed to get 340 on flat bench. Was kinda happy, lately 335 has been easy, but have been failing on 345, so decided to whip out the 2.5 lbs plates and see what happened.

Diet hasn't been great, and weight is up a bit.

Going snowboarding tomorrow, and will probably train back tonight.

Trying to get some ancillary work in that will assist in getting back to deadlifts. So last back workout did some shrug/power shrugs/static holds just to get a feel for the weight again. Managed to keep a good grip on 635 for a little bit.

ElPietro
01-22-2008, 11:57 AM
Yesterday I trained legs.

Today they hurt.

WillKuenzel
01-22-2008, 01:54 PM
The last 3 posts were in three different years. That's got to be... something.

the doc
01-22-2008, 05:29 PM
holy ****t man how many baby seals have you taken down in the last three years?

getfit
01-22-2008, 06:19 PM
holy ****t man how many baby seals have you taken down in the last three years?

seriously! what's going on Peter?

ElPietro
01-23-2008, 11:52 AM
Lol, how goes folks. Good to see familiar faces around still.

Someone has to keep the baby seal population down.

Been training, just not consistently enough. Couple that with poor diet, and I am a train wreck waiting to happen.

Tryin to gain a bit more focus back to this aspect of life, that and cut about 15lbs. :D

Strength is still there though at least.

Hatred
01-23-2008, 12:16 PM
No, really. Who is this again?

ElPietro
01-25-2008, 11:50 AM
I'm your father, now go clean your room.


Made it to the gym last night to train back. Nothing special, just a regular vanilla workout. Did some close grip lat pulldowns up to 255lbs, low row machine, some vertical row, some bicep stuff and DB shrugs up to 120lbs dbs.

As usual my biggest downfall is protein intake, so trying to keep a spreadsheet just listing how much protein I get each day. I find if I keep track of things I adhere to better dieting.

Lol when I don't keep track I'm probably getting 70-80g per day which is unacceptable. Going to try and get about 200g each day if possible, while keeping calories somewhat in check while doing it.

Aiming to drop about 15lbs in a month, which is quite easy for me if starting out from poor habits. Should have 5 or 6 lbs of excess water to drop, plus any positive modification to my diet usually results in rapid body composition change the first few weeks.

ElPietro
01-31-2008, 08:07 AM
Trained legs last night. Been trying to baby them back a bit, since I've neglected them quite a bit the past half year. I'm embarassed to say I can't remember the last time I've done squats.

I keep rationalizing about just getting strength up first and then starting to work squats in. Which of course is dumb, but hey, whatev.

I need to get my hamstring strength up the most I think. My opinion is that there's been an inbalance in strength from quad to hamstring ever since I had the multiple hamstring tears years ago, where I became somewhat afraid to go heavy on them.

Anyway, pushed a bit harder and went up to a final set of 900lbs x5 on leg press. Didn't go too hard on the hammies, but might try to keep things lower volume on the hamstrings and try to work in two days a week for them to get things going.

Hamstring work generally includes SLDLs and the lying face down leg curl.

Once strength gets up there again, I'll probably shift to a bit more volume, and hope that will help me not get completely owned on the slopes when I go snowboarding.

ElPietro
04-22-2008, 09:12 AM
Grrr, still struggling to drop some weight. Giving up hockey was a bit of a mistake, gonna have to find some other cardio next winter.

Tryin to get back to deadlifts and squats. Think it was my 3rd time back deadlifting either weekly or every other week. Hit a five plate pull last night but it was slow and ugly, much like the peanut gallery in here. :D

Anyway, weather's been great, so beach volleyball should start happening in the next few weeks.

ElPietro
04-30-2008, 07:50 AM
Benched yesterday.

Flat bench went like this:

135x8
135x10
225x5
275x2
315x1
335x1
350x1
315x3
225x10


Heh, the big guy I jokingly compete with each week hit 345 so he was expecting me to just tie him. 350 was a tad slow, but he didn't have to touch the bar on it at any point, so it was all me. Think that's the most I've done in at least a few years, and is pretty damned close to my personal best. Think I got 355 a couple years ago, and needed fingertip assist on 365, so I'm pretty happy with this. The set of 225 at the end was a speed set. It's funny how much lighter it feels after the heavy sets. I doubt I could do 10 reps at the start of my workout.

Rest of the workout was fairly vanilla. I don't have a very set group of exercises as the gym tends to be quite busy when I workout. Did some standing millies with a plate on each side, and incorporated some skullcrushers for the first time in a long time. Trying to find a way to work shoulders in twice a week. They I believe are my weak spot on upper body, although, not sure more is more in this case, but willing to give'er a try.

Bruteman
05-01-2008, 04:34 AM
That's 6 posts you've put in this journal this year! WooHoo!

Nice lookin' press there ElP.

ElPietro
04-13-2010, 10:33 AM
Damn...I missed all of 2009 lol!

Meh, might start tracking things again, since I feel like for the past two years I've just been going through the motions. Had a knee problem for a long ass time, which I guess gave me an excuse to skip working out so often. And when I'm not training regularly, I am not eating properly or even close to what I'd call proper.

Just been doing a basic push/pull/legs split for the past couple years, without any real strategy involved. It sucks, but I've forgotten most of the **** I knew that I almost can't come up with something better.

Would love to put a deadlift day in, but then it screws everything up, because leg day takes a long ass time for recovery when I actually do it, that I'd be in rough shape to deadlift, and then recovering from deadlifts before the next leg day would be almost as bad.

So tryin right now to put deads on leg day, and work back into squatting regularly. Although, squats and two forms of deadlifts on the same day is pretty draining as well.

Need to drop weight more than anything...my fat ass got up as high as 270lbs for a few days, but has been consistently between 260 and 265 for about 8-12 months now, which is unacceptable.

Ideally want to get back down to around 230-235lbs but would settle for mid 240s which I was at forever.

Only thing that had gone ok for the past year was chest work, with my bench max recently hitting 365 or 370, can't remember now. Anyway, starting having a pain towards the outer edge of the pec, near the shoulder so stopped most direct chest work for now as well.

Well, maybe I can keep this going this year, who knows, but at least I now have a 2010 post in here lol.


/ramble

fixationdarknes
04-13-2010, 04:02 PM
Second 2010 post in this journal! =) Good luck with everything man.

ElPietro
04-13-2010, 05:28 PM
Thanks. :)

Well, made it for leg day. I've probably done squats and deads only a handful of times this past year, and too sporadically to have made any progress, so sorta starting over.

Didn't bring anything to write **** down on so general synopsis of workout only.

Started with deads, did them sumo, and worked up to 375 think for a double but whatev...just getting back into it. Hips are blah, so can't really get down.

Squats were next and just did sets of 5s or 3s, just trying to get a feel for things again, and working to make sure depth isn't too bad. Stopped with a double of 325, so nothing special again, but will just keep progressing one way or another.

Rest of the workout consisted of bull**** stuff like seated calf raises, leg extensions and lying calve raises.

fixationdarknes
04-13-2010, 06:02 PM
Great! I can't think of a better way to get back into the swing of things than with a double-decker of Deads and Squats!

ElPietro
04-15-2010, 05:49 PM
Still not writing **** down so will post whatev.

All the incline benches were taken so thought I'd do some light flat bb bench. Been maybe 1.5 months off of it.

Warmed up and did 5 sets of 5-8 reps, mostly speed reps.

Moved on to standing barbell military press. Did 135x5/155x5/135x5

Close grip bench was next. did a couple sets of 6 using 135, bumped it up to 185 but felt a tad heavy. Still getting used to doing these again. Grip was both hands on the smooth part of the bar, so maybe 4-5" between hands.

Rest of the workout was random ****, like db flyes, one arm tri extensions, blah, blah, blah.