Page 4 of 9 FirstFirst ... 23456 ... LastLast
Results 76 to 100 of 218

Thread: Hangar 18: The Journal of Bassist-Dude

  1. #76
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    Update III

    I've developed an odd pain around my right collarbone, towards the neck, that seems to be affected by how/where I move my shoulder. It's intriguing, but also annoying. Doesn't seem like it'll effect training, so no real problem there, yet.

    I also discovered that I enjoy Chest Supported Rows a fair bit. Will definitely be including them in my training in the future, as I feel they hit a lot of my weak points.

    Finally, after looking back over my training, I've realized that despite looking somewhat decent/pretty big (in comparison to my friends/social circle), my back is embarrassingly weak due to very little focus on pulling movements/performing the pulls I did do properly. On the upside, I tended to neglect pushing a fair bit as well, so I'm not ridiculously inwardly-rotated, and I figure that bringing up my back should help boost my pushing numbers, too.

    Squat:
    bar x10
    95lbs x10
    135lbs x8
    155lbs x6
    185lbs x3
    205lbs x5

    Glute-Ham Raises:
    1x8

    Scapular Retractions:
    1x10

    Chest Supported Rows:
    45lbs x10
    70lbs 2x8
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  2. #77
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    Update IV

    Well, I've got just over a week until I leave for Europe, so there won't be any last minute programming changes or anything. I'll do the best I can over there with bodyweight stuff and stretching, and hope I don't lose too much strength over the 3 week trip.

    Scapular Retractions:
    x15
    2x10

    Bench:
    Bar x12
    95lbs x8
    115lbs x6
    135lbs x3
    155lbs 2x3
    135lbs x5

    Deadlift:
    Bar x10
    135lbs x8
    185lbs x6
    205lbs x3
    225lbs x1

    Chin-Ups:
    bw x3

    Lat Pull Downs:
    100lbs 2x8

    OH Press:
    Bar 3x8
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  3. #78
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    Restart Three:

    Well, I'm back in a very familiar situation :P
    Once again derailed by some life event or another, I haven't been in the gym for about two months, and its definitely time to get more serious and focused in the gym.

    Ran through some small stuff and lighter loads today, decided to try out a more powerlifting oriented squat just to see what it's like, worked on OH Presses a bit, and experimented with bent-over rows.

    The rest of this week will be spent getting back into the swing of things, and the first full week of September will be when I start back up properly, likely with some progress pics this time around.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  4. #79
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    I'm going to skip the long-winded excuses for why I haven't been going consistently and actually focus this part on training plans this time!

    Trying to decide on a proper program at the moment, and it's really coming down to whether or not I want to go for hypertrophy or strength. Once I get my mind made up on that, I think committing to consistency will be a lot easier, as even today it felt great to be back in the gym.

    What I do know, however, is that back training is going to be a huge focus, as well as improving my lower body flexibility and mobility.

    Squats:
    bar x10
    95lbs x8
    115lbs x8
    135lbs x10

    DB OH Press:
    15lbs x12
    20lbs x10
    25lbs 3x8

    Seated Cable Rows:
    50lbs x12
    70lbs x12
    90lbs x12

    Glute Bridges:
    no weight x10
    15lbs x10
    25lbs x10 + 30 second hold on the last rep.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  5. #80
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    Last week (Thursday, if I remember correctly):

    Bench:
    *forgot warm-up*
    135lbs 3x5

    DB Rows:
    15lbs x10
    25lbs x10
    30lbs 3x10

    Goblet Squats:
    45lbs 3x8

    today:

    Squats:
    45lbs x10
    95lbs x8
    145lbs x8
    175lbs x3
    185lbs x1
    215lbs x3
    225lbs x1

    Incline Press:
    45lbs x12
    95lbs 3x6

    DB Rows:
    30lbs x10
    35lbs 3x10

    I tried out incline presses today instead of regular benching/OH pressing, and for whatever reason, I felt it a whole lot more in my chest and triceps. Felt much better than regular benching, which I always seem to have trouble with.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  6. #81
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Right idea bro, just keep taking it one day at a time and make sure to get some work in, that's really all you need to do

  7. #82
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    Well, I'm settled (more or less) into the University life at last, so now it's time I finally get back to lifting like I mean it!

    After bouncing back and forth on my goals, I've decided on a long term plan.

    Stage 1: Bulk and gain as much size/strength as I can through the Winter
    Stage 2: Cut through Spring
    Stage 3: Have an awesome Summer
    - Repeat as needed!

    It's not the most detailed or impressive of plans, but it's far better than my previous "Well, I'll just try and get as strong as I can before basketball, then hope I keep my gains through the season" hack-job. I'm sick of having my mini-gut hanging around, but I figure it should be easy enough to hide through the winter, and there's no point in getting shredded if I'm going to be bundled up all the time anyways!

    As far as programming goes, I looked into HCT-12 and I really liked the auto-regulation aspect of it (which should be useful for getting back into training), as well as the variety of movement choices. I'm well aware of the benefits of SS for beginners (which I still definitely am), but having been on and off that program so many times (due to my own poor long-term planning/consistency) that I am absolutely bored of it, and need a break. I also feel I have a bunch of weaknesses that SS wasn't addressing quite as well as I'd like, and I simply want to try something new and different to expand my knowledge base and learn more about how my body responds to different types of stimulus.

    Long story short, I'm going to be starting on a Bulk phase for the next 5 months (Oct-Feb) and following the HCT-12 program, starting this Friday!

    Hopefully I'll get around to taking some progress pictures soon for future reference/progress gauging, too.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  8. #83
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    As of this first workout, I'm rather enjoying the HCT-12 system. It also seems like it'll become more effective as I get back to my previous strength levels and then progress from there, so that's a huge bonus.

    Pull-Down:
    50lbs 2x6
    80lbs x6
    100lbs x6
    110lbs x6
    120lbs x6 + 2-2-2

    One-Arm DB Row:
    20lbs x6
    30lbs x6
    40lbs x6
    45lbs x6 + 2-2-2

    Incline Bench:
    45lbs x6
    90lbs x6
    115lbs x6
    125lbs x6 + 2-2-2

    Standing DB Press:
    20lbs/side x6
    30lbs/side x6
    40lbs/side x6 + 2-2-2

    Close-Grip Bench:
    45lbs x6
    65lbs x6
    90lbs x6
    115lbs x6 + 2-2-2
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  9. #84
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    I discovered another bonus to this program, at least for the moment. It takes much less time than my previous workouts, which is awesome, cause it leaves more time for studying and such, and it'll be easier to get it in around school and work schedules.

    Pull-Down:
    50lbs x6
    80lbs x6
    100lbs x6
    120lbs x6 + 2-2-2

    One-Arm DB Row:
    25lbs x6
    35lbs x6
    45lbs x6 + 2-2-2

    Incline Bench:
    45lbs x6
    90lbs x6
    115lbs x6
    125lbs x6
    135lbs x6 + 2-2-2

    Standing DB Press:
    25lbs/side x6
    35lbs/side x6 + 2-2-2


    Close-Grip Bench:
    45lbs x6
    75lbs x6
    90lbs x6
    120lbs x6 + 2-2-2
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  10. #85
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Managed to make my hip/inner groin/hip flexor area make a wonderful popping feeling (and I assume noise, but I had my iPod going) on the last rep of my working set, before the clusters, so that put a quick end to squatting for the day. It didn't hurt very much at the time, and not too badly afterward. Walking feels fine, but the drive home seemed to aggravate it with the gas/brake motions. Hopefully this isn't too serious, and I can get back to squats/deads soon enough. It is yet another reminder that I've got a load of flexibility/mobility/stretching/foam rolling work to be doing for my lower body. Off to my chiro/ART guy again, I suppose.

    Squats:
    45lbs x6
    90lbs x6
    115lbs x6
    135lbs x6
    160lbs x6
    185lbs x6
    205lbs x6 - skipped clusters.

    RDLs:
    Skipped due to the hip popping, and I could feel my lower back starting to tighten up real quick.

    Machine Calf Raises:
    50lbs x6
    70lbs x6
    90lbs x6
    100lbs x6 -2-2-2

    Woodcutters:
    7.5lbs x6 /side
    12.5lbs x6 /side
    17.5lbs x6 /side
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  11. #86
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    The upper body portions of HCT-12 are going quite well, and I'm really enjoying how much quicker I'm getting in and out of the gym, while still getting quality work done.
    On a side note, my groin/hip is feeling a lot better than it did two days ago.

    Pull-downs:
    50lbs x6
    70lbs x6
    90lbs x6
    110lbs x6
    120lbs x6
    130lbs x6 -2-2-2

    Barbell Rows:
    45lbs x6
    90lbs x6
    100lbs x6
    115lbs x6
    125lbs x6 2-2-2

    Flat DB Bench:
    25lbs x6
    35lbs x6
    45lbs x6
    55lbs x6 2-2-2

    Barbell Press:
    45lbs x6
    65lbs x6
    90lbs x6 2-2-2

    Modified Dips (feet on a bench):
    bodyweight x6 -2

    Dips seemed to bother my shoulders a bit, and I had a bit of clicking/odd feelings going on with some of the other shoulder movements, so I'll have that looked at when I see my chiro guy tomorrow. Other than that, another awesome workout.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  12. #87
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    The groin/hip/whatever it is injury is still bothering me. It has little to no effect on daily life, but it definitely isn't safe to squat on and lets me know quite clearly when I try. Patience is key, I suppose. Anyways, the rest of my workout went quite well, and I'm finding I love pulling movements more and more.

    Squats:
    skipped due to injury

    RDLs:
    45lbs x6
    90lbs x6
    115lbs x6
    135lbs x6
    155lbs x6
    165lbs x6 -2-2-2

    Machine Calf Raises:
    50lbs x6
    70lbs x6
    90lbs x6
    110lbs x6
    130lbs x6
    150lbs x6
    170lbs x6
    190lbs x6 2-2-2

    DB Curls:
    15lbs x6
    25lbs x6
    30lbs x6 -2
    25lbs -2-2

    Woodcutters:
    10lbs x6 /side
    15lbs x6 /side
    25lbs x6 /side
    45lbs x6 2-2-4 /side
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  13. #88
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Another good workout today, making steady progress with my upper body strength.

    Pull-downs:
    50lbs x6
    70lbs x6
    90lbs x6
    110lbs x6
    130lbs x6 -2-2-2

    Barbell Rows:
    45lbs x6
    90lbs x6
    115lbs x6
    135lbs x6
    145lbs x6 2-2-2

    Flat DB Bench:
    20lbs x6
    30lbs x6
    40lbs x6
    50lbs x6
    60lbs x6 2-2-2
    (getting the weight into the proper position is getting trickier. I'm thinking it's time to get a spotter, or find a better way to get set up.)

    DB Press:
    20lbs/hand x6
    30lbs/hand x6
    40lbs/hand x6 2-2-2
    (There was no place to do proper barbell presses, oddly enough, so I used dumbbells instead)
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  14. #89
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Another good workout, nothing in particular to note. All is going well, no significant or noticeable upper body pain or malfunctions, which is awesome. I should start doing a better warm-up however, as it would definitely help keep things that way.

    Pull-Down:
    50lbs x6
    70lbs x6
    90lbs x6
    110lbs x6
    130lbs x6
    140lbs x6 + 2-2-2

    One-Arm DB Row:
    25lbs x6
    35lbs x6
    45lbs x6
    55lbs x6 + 2-2-2

    Incline Bench:
    45lbs x6
    90lbs x6
    115lbs x6
    135lbs x6 + 2-2-2

    Standing DB Press:
    20lbs/side x6
    30lbs/side x6
    40lbs/side x6 + 2-2-2

    Close-Grip Bench:
    45lbs x6
    65lbs x6
    90lbs x6
    115lbs x6 + 2-2-2
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  15. #90
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    "The groin/hip/whatever it is injury is still bothering me. It has little to no effect on daily life, but it definitely isn't safe to squat on and lets me know quite clearly when I try. Patience is key, I suppose. Anyways, the rest of my workout went quite well, and I'm finding I love pulling movements more and more." - Last week's leg day.

    That about sums up today's workout exactly.

    The injury had been feeling better/generally unnoticeable for the last week or so, and didn't even show any signs of being a problem during my warm-up. Put an empty bar on my back, however, and that all goes south real quick. I was on my 10th rep of my first warm-up set, and I have no idea what happened (form was feeling/looking much better due to a better warm-up program), but I don't think I've experienced a pain so instant/brief and sharp before. Time to find a good physiotherapist.

    On the upside, 10lbs PR on RDLs, and using a hook-grip to boot! If I keep progressing at this rate, I'll be RDLing what I used to squat/deadlift pretty soon. Plus, bringing up hammy strength is never a bad thing.

    Squats:
    skipped due to injury

    RDLs:
    45lbs x6
    90lbs x6
    115lbs x6
    135lbs x6
    155lbs x6
    175lbs x6 -2-2-2

    Machine Calf Raises:
    50lbs x6
    70lbs x6
    90lbs x6
    110lbs x6
    130lbs x6
    150lbs x6
    170lbs x6
    190lbs x6 2-2-2

    DB Curls:
    15lbs x6
    25lbs x6
    35lbs x2
    30lbs x6 -2ish
    25lbs -2-2
    (Won't lie, these got ugly. I think I'm going to scale back the weight until I'm not cheating on form at all, or possibly switch to preacher or BB curls and see how those work for me. I've done very, very little bicep work over my career, so they're definitely lagging)

    Kneeling Cable Crunches:
    12.5lbs x6
    27.5lbs x6
    37.5lbs x6
    47.5lbs x6
    52.5lbs x6 -2-2-2
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  16. #91
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Two entries today, as I forgot to log Friday's workout.

    Friday:

    10lbs row PR today! Was stoked. Back is slowly starting to catch up.

    Pull-downs:
    50lbs x6
    70lbs x6
    90lbs x6
    110lbs x6
    130lbs x6
    140lbs x6 2-2-2

    Barbell Rows:
    45lbs x6
    90lbs x6
    115lbs x6
    135lbs x6
    145lbs x6
    155lbs x6 2-2-2

    Flat DB Bench:
    20lbs x6
    30lbs x6
    40lbs x6
    50lbs x6
    60lbs x2

    Barbell Press:
    45lbs x6
    65lbs x6
    90lbs x6
    100lbs x6
    (couldn't get the clusters after this, at least not within the 30sec rest period. Decided to play it safe and not force things. Shoulder health is a finicky thing as it is.)

    Monday (Today):

    Great workout today - a 10lbs PR on my Incline Bench and 5lbs PR on Close Grip! - but I'm feeling like I should deload next week. Also, unrelated to today's workout, but not being able to squat/deadlift is really getting to me. Injuries suck.

    Pull-Down:
    50lbs x6
    70lbs x6
    90lbs x6
    110lbs x6
    130lbs x6
    140lbs x6 + 2-2-2

    One-Arm DB Row:
    25lbs x6
    35lbs x6
    45lbs x6
    55lbs x6 + 2-2-2

    Incline Bench:
    45lbs x6
    90lbs x6
    115lbs x6
    135lbs x6
    145lbs x6 + 2-2-2

    Standing DB Press:
    30lbs/side x6
    40lbs/side x6 + 2-2-2

    Close-Grip Bench:
    45lbs x6
    65lbs x6
    90lbs x6
    115lbs x6
    125lbs x6 + 2-2-2
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  17. #92
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Solid workout today. Replaced squats with Leg Presses so I could get some quad work in, seemed to go pretty well. Gonna stick with this for a while, don't want to risk anything with the leg/groin/hip. Also hit a 10lbs PR on RDLs, jumped straight from 135lbs to 185lbs 'cause I was feeling good and it paid off. Grip strength looks like it'll be a limiting factor before hammy strength, though. If it keeps up well enough, I won't switch anything around, but if it becomes a problem, I'll probably start adding in some extra grip work. Lastly, I must confess. I broke a major gym law and curled in the squat rack today. Technically, it was the outside of a power rack, but the principal is the same at least I was the only one lifting at the time, and in a small hockey training facility.

    One note: I have no idea how much the sled weighs for the leg press I used. I know it wasn't weightless, and the person whose facility I was training in said it feels like it's around 150lbs without any weights on it, but I'm not entirely sure about that.

    Leg Press:
    Sled + 20lbs x6
    Sled + 50lbs x6
    Sled + 90lbs x6
    Sled + 140lbs x6
    Sled + 160lbs x6
    Sled + 180lbs x6
    Sled + 200lbs x6 + 2-2-2
    (Keeping in mind the note above, my top weight could have been anything from 200lbs to 350lbs)

    RDLs:
    45lbs x6
    90lbs x6
    115lbs x6
    135lbs x6
    185lbs x6 -2-2-2

    Leg Press Calf Presses:
    Sled + 90lbs x6
    Sled + 140lbs x6
    Sled + 180lbs x6
    Sled + 270lbs x6
    Sled + 300lbs x6 + 2-2-20
    (Same goes here, also not sure how effective using it for calf presses was, but it was the only place to do them. Top set could be anywhere from 300lbs to 450lbs. The 20 is also not a typo. I must go heavier on calves, regardless of weight :P)

    BB Curls:
    45lbs x6
    60lbs x6
    70lbs x6 -2-2-2

    Ab-Wheel Rollouts:
    Played around with these a bit, will be switching to them from woodchoppers.
    3 sets of 6
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  18. #93
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Pretty solid workout, but I'm looking forward more to tomorrow and seeing if I am able to deadlift or not. Leg has been feeling decent, and I feel the need to go all out on something before my deload week.

    Pull-downs:
    60lbs x6
    80lbs x6
    100lbs x6
    120lbs x6
    140lbs x6 + 2-2-2

    Barbell Rows:
    45lbs x6
    90lbs x6
    115lbs x6
    135lbs x6
    155lbs x6 + 2-2-2

    Flat DB Bench:
    25lbs x6
    35lbs x6
    45lbs x6
    55lbs x6 + 2-2-2

    Barbell Press:
    45lbs x6
    65lbs x6
    95lbs x6 + 2-2-2
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  19. #94
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Resting the leg won't cut it, it seems. Felt fine again during warm ups, was fine for the first two sets of Front Squats, and then tweaked again on the third rep of my third warm-up set. Something also seems off in my shoulders, like they're out of position or imbalanced or something of that sort, but I don't know for sure. Either way, next week is deload week, so maybe that'll sort a few things out. Also on the upside, I found a use for those fixed-weight barbells in the gym... No need to curl in the squat rack for a while!

    Front Squats:
    45lbs x6
    95lbs x6
    115lbs x3

    Deadlifts:
    skipped, injury

    Machine Calf Raises:
    100lbs x6
    120lbs x6
    140lbs x6
    160lbs x6
    180lbs x6
    200lbs x6
    220lbs x6 + 2-2-2

    Barbell Curls:
    45lbs x6
    55lbs x6
    65lbs x6 + 2-2-2

    Barbell Rollouts:
    bodyweight x6 + 2-2-2
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  20. #95
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    First proper Deload workout today (Monday was a session spent with a hockey training I've been shadowing for school, and that kicked my butt more than it was a deload ) and it went pretty smoothly. My SI joint is frustrating, however. That and my right shoulder seem to go through cycles of being fine and being a total, literal pain. Oh well, I'm not crippled, and it didn't effect my workout.

    RDLs:
    45lbs x6
    95lbs x6
    115lbs 2x15

    Machine Calf Raises:
    50lbs x12
    70lbs x6
    110lbs x6
    150lbs 2x15

    DB Curls:
    10lbs x10/side
    20lbs x15/side

    Woodcutters:
    15lbs x20/side
    35lbs 2x15/side
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  21. #96
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Pretty solid work out today. I moved my grip out a bit wider on lat pull downs and found that felt a fair bit better, so I'll be sticking with that on my next run through.

    Lat Pull Downs:
    50lbs x10
    70lbs x8
    90lbs x5
    110lbs 2x15

    Barbell Rows:
    45lbs x15
    95lbs x8
    115lbs x5
    125lbs 2x15

    DB Bench:
    20lbs x12
    30lbs x10
    (right shoulder was bothering me, decided to take it easy)

    Barbell OH Press:
    45lbs x15
    65lbs 2x15
    (oddly enough, my shoulder felt fine for overhead movements. Only seems to bother me for horizontal pressing)
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  22. #97
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Pretty solid workout today, 25lbs of PR in total! 10lbs on the Lat Pulldown (yeah, not quite a PR type lift, but after being stuck at 140 for a while, it felt good), 5lbs on DB Rows (and feeling like I could do more, for sure), and 10lbs on DB Shoulder Presses. Form was on the iffy side for the pulldowns and presses, so I may drop weight slightly to work on that.

    Pulldowns:
    50lbs x16
    80lbs x8
    100lbs x6
    120lbs x6
    140lbs x6
    150lbs x6 + 2-2-2

    DB Rows:
    20lbs x6
    30lbs x6
    40lbs x6
    50lbs x6
    60lbs x6 + 2-2-2

    Incline Bench:
    45lbs x6
    95lbs x6
    115lbs x6
    135lbs x6
    155lbs 2x3
    (these didn't go so well, either due to sweaty palms or an off day. Gonna hit it hard next time)

    DB Shoulder Press:
    20lbs x6
    30lbs x6
    40lbs x6
    50lbs x6 + 2
    (couldn't get the other two clusters. Having trouble getting the DBs into position/starting strength with the press)

    Close Grip Bench:
    45lbs x6
    65lbs x6
    95lbs x6 + 3-3-3
    (right shoulder was bugging me again by this point. It seems to have something to do with any sort of rotation of my arm during flexion at the shoulder)
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  23. #98
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Awesome workout today. Got tired of not doing any quad work because of my mysterious injury, so I tried out Reverse Lunges today. No pain whatsoever! After that, I hit a 20lbs PR on RDLs. Switching to hook-grip is probably one of the best decisions I've made in regards to lifting. The rest of the workout followed the trend and went really well. Mini PRs on everything and such. Feels great to have a day where everything comes together.

    Reverse Lunges:
    Bodyweight x6/side
    45lbs x6/side
    95lbs x6/side
    115lbs x6/side
    135lbs x6 + 2-2-2/side --- Is it a 135lbs PR if I've never done em before?

    RDLs:
    45lbs x6
    95lbs x6
    115lbs x6
    135lbs x6
    165lbs x6
    185lbs x6
    205lbs x6 + 2-2-2 --- 20lbs PR!

    Machine Calf Raises:
    80lbs x6
    120lbs x6
    160lbs x6
    200lbs x6
    240lbs x6
    260lbs x6 + 2-2-2

    Barbell Curls (not in the squat rack!):
    45lbs x6
    65lbs x6
    75lbs x6 + 2-2-2

    Woodcutters:
    17.5lbs x6/side
    27.5lbs x6 + 2-2-2/side
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  24. #99
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Good session today. I've decided to switch out Lat-pull downs for Assisted Pull-Ups, as I seem to be stalling too much on LPDs and beginning to cheat a bit. Rest of the workout went pretty well, though I had to skip my last exercise (CGB or Tricep Press down) due to shoulder pain/elbow inflammation.

    Assisted Pull-Up
    BW-90lbs x8
    BW-70lbs x6
    BW-60lbs x6 --- Realized I wasn't getting a full rom at this point. Decided to add more assistance and work on getting used to the exercise
    BW-80lbs x6 + 2-2-2

    DB Rows:
    25lbs x6
    35lbs x6
    45lbs x6
    55lbs x6
    65lbs x6 +2-2-2 --- 5lbs PR.

    Incline Bench:
    45lbs x10
    95lbs x8
    115lbs x6
    135lbs x6
    145lbs x6 + 2-2-2

    DB Press:
    25lbs x6
    35lbs x6
    45lbs x6 + 2-2-2 --- 5lbs full set + reps PR!
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  25. #100
    Senior Member
    Join Date
    Apr 2006
    Location
    BC, Canada
    Posts
    381
    HCT-12

    Well, today sucked. Felt awesome heading to the gym, but things went downhill quickly.

    Started my warm-up and I felt a strong pop in my left knee and groin on my first 4-Count Squat.

    Rest of the warm-up was pretty normal, but I found both knees were sore when I experimented with the Hack Squat machine (first time experimenting with it, trying to work around sharp pain in both shoulders, figured having a bar on my back wouldn't be a good idea), particularly the left knee.

    Moved on to RDLs, and found there was a significant discomfort/tightness in my left hamstring, just below the glutes and towards the midline. Almost felt like it wrapped around into part of the hip flexor/adductor area I hurt last month.

    The hamstring felt like this, but to a much lesser degree, when I set my last RDL PR. Instead of decreasing with weight like it did then, it increased this time around, so I decided to call it there.

    Did a quick two sets of calves and headed home. I absolutely hate losing a workout, but I've hurt myself too many times not to know when I shouldn't push it.


    Some interesting observations:
    - My knees have only started getting bad after not having done any proper squatting for way too long.
    - Both shoulders are experiencing sharp pain, and I don't think either is moving properly
    - All the pain in my hip/P-chain area seems to be focused on the right side. Right hamstring is off, the squat injury happened on the right side, and my SI joint on that side is continually going out/popping and getting sore.

    I wouldn't be surprised at all if most of the above were related to each other in some way, or had one or two root causes.

    Also, sorry if I sound like a hypochondriac/overly analytical, but all these injuries at more or less the same time have got me rather confused and frustrated. And it's my journal, so there's that, too Gotta record it now so I don't forget the details before I see a physio.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

Similar Threads

  1. The Journal of Bassist-Dude
    By Bassist-Dude in forum Member Online Journals
    Replies: 4
    Last Post: 08-28-2007, 10:39 PM
  2. dude...
    By ValleyFR in forum General Chat
    Replies: 6
    Last Post: 03-21-2007, 06:29 PM
  3. Dude
    By David in forum General Chat
    Replies: 3
    Last Post: 08-19-2002, 10:47 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •