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Thread: lifting journal pt. 2

  1. #1976
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    i tried it this morning scott.. couldnt really get it lined up. the one conner suggested worked really well though. i held at just above delts above my hands for as long as i could.. which was 1 minute and then about 45 seconds for the second stretch. its a really good tri/chest combo stretch.

    this am...

    dc stretch: shoulders, biceps, hams, quads, chest, tris

    35m miss stairmaster

    bw 185.2
    Last edited by f=ma; 04-04-2011 at 11:12 AM.

  2. #1977
    House Lannister
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    When are you thinking that you'll make your big push down to very low levels of bf?

  3. #1978
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    Quote Originally Posted by f=ma View Post
    bw 185.2
    It looks like we both have been sitting steady at a similar BW. I hit 181 for a low one day, but it jumped back up a few pounds. I know you aren't being as aggressive with the weight loss, but are you still expecting some sort of a drop each every week or every 2 weeks?
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  4. #1979
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    ryan.. scott, i might not bother at all TBH. its hard to say..


    it just doesnt seem worth it right now. ask me tomorrow and i give you a completely different answer, though

  5. #1980
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    Your most recent pictures looked very solid, especially for it being early April. You could hold steady and enjoy yourself for about 4-6 more weeks. Just make sure you don't go overboard. You could go with the route of eatting solid Mon-Fri and then going a little off on Sat and Sun, you definitely wouldn't gain crazy weight if much at all for a few weeks.

    You have a lot of wiggle room to do what you want for a few weeks.
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  6. #1981
    Senior Member cphafner's Avatar
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    Quote Originally Posted by Time+Patience View Post
    I actually dislike the DB tricep stretch and don't do them. I just go up to the side of a squat rack or a smith machine and place 1 hand behind my head with my elbow bent and grab the side of the rack and slowly pull against my hand which then gives my triceps the stretch that I need and can feel.

    I think it's easier to manipulate the force that you place against the stretch and it's much more effective doing it the way I prescribed above.

    Does that seem to give you an alright image or no? I can try to post a video up later this week if needed as well as with any other potentional questions.
    I also like to hold on to the bar on a smith or the weight stacking portion on a leg press machine and get into the position like you are holding a handle you are going to do OH extensions with. They do it on the DC video. I'll have to see if I can find a video. Its tough to explain.

    Here is a better explanation from IM. I can try to video it next time

    Grab a bar in a power rack set at waist level with you hands close together. Step back a few feet and lower yourself like you would do a body weight skull crusher. Let your head drop down below your hands and hold the stretch. I hope this makes sense. I could never do the Db overhead stretch because it aggravated my shoulders as well.
    Last edited by cphafner; 04-04-2011 at 08:46 PM.
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  7. #1982
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    conner, i'm kind of confused by that DC description actually.. but it may become much more apparent when i try it out. i will give it a go tomorrow AM. did you have difficulty with the quad stretch too? what kind of frequency did you do for the full round of stretching? i have been doing roughly EOD and ED in some cases.

    though.. i have consolidated a lot of DC info into a post a couple pages back. i might make 1 big DC writeup for the BB section once i am satisfied and covered all of the relevant territory. so much info scattered in so many places makes it hard to really understand how to align everything. my start is about 1 month off i think -- im excited.

    this am...

    bw 185.4
    35m stairmaster

    dc stretching: biceps, delts, chest, hams, quads (attempted), lats
    Last edited by f=ma; 04-05-2011 at 09:37 AM.

  8. #1983
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    thanks scott. i'm pretty comfortable with where i am at.. i am lean, just not contest lean. probably somewhere between 8-10%.. i look totally presentable. i'll get some real pics at some point. my apt's lighting is extremely unflattering. but ya, i agree... like you said, i dont want to go overboard.. risk burning more muscle off.. it just seems pointless and i am satisfied with where i am at for the time being.

  9. #1984
    A gallon a day, everyday! ThomasG's Avatar
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    Is the on shoulder/pec stretching you were explaining dislocates? I love that stretch!
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  10. #1985
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    thomas, thats exactly what it is.. i didnt know that

    in other news................ miiight go ahead and start that bulk today.

  11. #1986
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    Quote Originally Posted by f=ma View Post
    stretching #1: http://www.intensemuscle.com/showthread.php?t=9527
    stretching #2: http://powerbuilding.pl/wp-content/u...tretches66.jpg
    stretching #3: http://www.intensemuscle.com/showthread.php?t=6997 (shoulder)

    rep speed: http://www.intensemuscle.com/showthread.php?t=17798

    cruise: http://www.intensemuscle.com/showthread.php?t=17810

    warmup/rep range: http://www.intensemuscle.com/showthread.php?t=17583
    rep speed/tempo: http://www.intensemuscle.com/showthread.php?t=17617

    diet adds: http://www.intensemuscle.com/showthread.php?t=14113 (??? rsch)

    ex list
    chest: inc smith, flat smith
    quad: smith squat, front squat
    ham: db lunge, sldl
    shoulders: smith press, lat raise
    back width: underhand pulldown, underhand bb row, cable row
    back depth: dead, rack dead

    A: chest, shoulders, triceps, back width, back depth
    B: biceps, forearms, calves, hams, quads

    - 35m off-day AM fasted (tentative)
    - carb cut-off 6pm (??? rsch)

    https://www.precisionnutrition.com/members/index.php
    ok.. baseline is this. adding more info. i wonder if i should take a couple days off before starting
    Last edited by f=ma; 04-05-2011 at 06:47 PM.

  12. #1987
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    underhand straight bar pulldowns
    90x15
    120x15
    140x15
    140x10, 120x2, 100x3
    dropped weight when i could feel a tug in my bicep

    rack pulls bottom pin
    135x8
    185x8
    225x8
    275x8
    315x8
    365x1 lols
    345x8

    db shrugs
    90sx10
    100sx10

    dc stretch: delts, biceps, dislocates, hams, lats

    17m stairmaster

  13. #1988
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    IMO, I wouldn't go into DC if I still had nagging injuries.

    Damnit, Oliva is just as bad as Ronnie. Either way, my coworkers are gonna catch me looking at large, barely-clothed muscular black men.


    I hate pictures.

  14. #1989
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    Quote Originally Posted by f=ma View Post
    ok.. baseline is this. adding more info. i wonder if i should take a couple days off before starting
    Why do you only have 2 exercises for each body part? Do you plan on altering some of them?

    It's recommended to choose 3 exercises so you can rotate them out each workout over the 2 week period.

    Chest: DB Incline, BB Incilne, HS Decline
    Hamstrings: SLDL, Lying Leg Curl, DB Leg Curls

    You should have 3 for each body part so you would hit the A1 workout on a Monday, then 2 weeks later you would hit the A1 workout again hopefully increasing the weight or reps.

    If you only have 2 exercises you will meet the A1 workout on a Monday and then again 10 days later rather than a whole 2 weeks.

    I thought it worked out well, kept things fresh, and I looked forward to hitting a new rep or weight range on the exercises. With 2 weeks you should have enough time to make some type of progress.

    What are you looking at for calories and macro's? I'd recommend that you are starting out with at least 3,500 calories. If you feel you are gaining too much too quickly, then adjust the calories or add 2-3 cardio sessions in per week.

    I know I was at 4,000 calories and gaining minimally weight-wise, so I upped it to 4,500+ on workout days and I was taking in around 120-150 grams of Carbs and 60-80 grams of protein post-workout, so about 1,000 calories came in post-workout. I started gaining then.
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  15. #1990
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    Good luck if you go for a bulk mate
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  16. #1991
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    i cant do any DB work scott.. cant get them into position with my bicep probs. i'll be doing all barbell and smith.. except for shrugs and lunges

    i did get a referral to the best elbow specialist in florida.. going to have to take 3 days off of work to go, its about as physically far from me as possible while still in florida.

  17. #1992
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    Excited to see the results you get on DC.

    I second Ryan though, maybe try and get your bicep as close to 100% before starting.

  18. #1993
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    it probably isnt getting better

    its been almost 6 months and its the same as it was in late jan.

  19. #1994
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    Quote Originally Posted by f=ma View Post
    it probably isnt getting better

    its been almost 6 months and its the same as it was in late jan.
    I was thinking the same when i wrote the previous post. You planning to go to that elbow specialist?

  20. #1995
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    sure am. i have to get an updated MRI with a dye injection to see if he will even accept the referral. he is, however, the recognized best in florida. its a 10 hour drive from me tho

    new journal inc:

    lifting journal pt. 3: THE TONING

  21. #1996
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    Not pleased at all seeing you go through this ordeal, it's getting to be long and drawn out. Hope it can get squared away within the next month or so, this can't be going on too much longer now that you are seeking out a specialist.
    Last edited by Coke; 04-07-2011 at 06:25 PM.

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