The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #2351
    Explosive Mofo Blitzforce's Avatar
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    Friday 7th July

    Sleep - 5.5 hours
    Waking Pulse - 61
    Mood - Average, slightly tired/sleepy

    Ahh really crappy sleep, only 5.5 hours. Feel Ok though. Legs sre starting to feel good, uper body still abit sore, serratus and lats especially.

    weighed 93.4kg 205.48lbs straight out of bed in underwear
    looks like this is my stable bodyweight

    was gonna walk yesterday and do all the usual crap I do then, but didn't get a chance to. Total rest day today

  2. #2352
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    Saturday 8th July

    Sleep - nap + 8 hours
    Waking Pulse - 61
    Mood - Average, slightly tired/sleepy

    LOL. I forgot to set my alarm, I was late, but I got 8 hours of sleep
    Legs feeling real good.

    weighed 93.5kg 205.48lbs straight out of bed in underwear
    carb loading today

  3. #2353
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    Sunday 9th July

    Sleep - nap + 7.5 + 1 hours
    Waking Pulse - 62
    Mood - Average, slightly tired/sleepy

    Upper back a bit sore. Legs still feeling pretty good, but spinal erectors a bit trashed

    weighed 93.7kg 206.14lbs straight out of bed in underwear

  4. #2354
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    Monday 10th July

    Sleep - nap + 6.5 + 2 + 1 hours
    Waking Pulse - 64
    Mood - Average, slightly tired/groggy

    Nice amount of sleep, but I still feel a bit tired...
    Upper back still achey, thought it would be better today. Probbaly felt better yesterday, as far as training goes. Maybe the crap I did yesterday is to blame...

    weighed 92.9kg 204.38lbs straight out of bed in underwear

  5. #2355
    Explosive Mofo Blitzforce's Avatar
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    Monday 10th July - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 1 - Lower Strength - Microcycle 9

    Not much stronger, but power is way up. So the explosive squats and jumping box squats I did last week worked real well. Although I was expecting to be a bit stronger, so kinda disappointed there, but as power goes up, so should strength one would think.

    Body weight at gym - 210lbs in winter clothing
    Workout time - 2 hours
    Workout rating - 8/10

    General warmup -

    20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

    1) dynamic stretches and swings, rocking on side of ankle etc
    2) back extension BWx5 + 4 twisting to each alternate side
    3) reverse hypers BWx8
    4) situp complex on swissball
    5) various hops
    6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk


    Rotating Sets between each exercise

    Resting 1 to 2 mins on warmups, 3 to 3.5 mins on worksets

    Full Squats - high bar, medium stance - Oly Shoes - no Belt

    warmups - Explosive in sneakers, first 3 reps more controlled down, then the rest divebombed - BWx8, BARx8, 95x6, 135x6, 185x6
    Controlled down explode up in oly shoes - 225x5, 255x3, 285x2, 315x2

    Controlled down, driven up hard
    1) 335lbs x 4 --> last rep hard grind
    2) 365lbs x 1 --> medium strain
    3) 335lbs x 4 --> last rep hard grind
    4) 365lbs x 1 --> harder strain
    5) 335lbs x 2 --> hard

    Warmups were blasted around, and I felt much stronger there, so I expected to do 4 reps with 335lbs pretty comfortably, but the last rep was just as hard as it was 2 weeks ago. Although I wasn't really focused and attacking the weight like I did on the 3rd set which I powered up nicely. I did double 315 though, so that maybe that didn't help.

    Did a flat wave loading type of thing today on the spur of the moment. Since today is a combo of strength and some functional hypertrophy, it doesn't really matter what I do as long as I stick the guidelines and monitor my fatigue. 365lbs felt pretty good, so I guess my max with a controlled eccentric is about 385lbs, about 20lbs above what the rep calculator put me at, which about the norm for me.

    The bar I used today sat better on my back, but it flexed a lot at the top of each rep, really annoying!


    CleanPulls - Oly Shoes - HookGrip - no Belt

    Warmups -
    in sneakers - Hang Powerclean Bar x 3 + 3 high hang squatcleans
    Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
    in oly shoes - Powerclean - 185x1, 205x1

    Lowered each rep under control RDL style, 10second rest between each rep and reset
    Rotation 1) 265lbs x 2 --> +3inches higher than last time
    Rotation 2) 265lbs x 2
    Rotation 3) 265lbs x 2 --> losing pop, felt hard, so stopped here

    Felt much lighter, and popped it a lot higher than last time. Was able to keep my ass down and timing was better. Getting close to power cleaning this, probably another 4 inches higher and I'm there. My guess is when my squat hits 405lbs as well
    My powersnatch with a really high catch is usually 80lbs under my powerclean, so 185lbs is around the corner. I figure when I can powersnatch body weight with minimal leg bend I'll have me a 38-40inch standing vertical jump. Will need a 455lb fullsquat for that if I stay at 205-210lbs.

    Video of first set of squats with 335lbs, then 365 and the 2nd set of cleanpulls - first set of cleanpull was a bit snappier, but I didn't video it
    Right click on link and save first to avoid errors
    http://www.members.optushome.com.au/...2_10July06.mpg


    Standing Single Leg curl

    warmups - 3plates x6,

    Dead stop one each rep, semi-explosive, left side first - 30 secs rest between each side
    Rotation 1) 6 Plates x 14 (+2reps)
    Rotation 2) 6 Plates x 14


    --------------

    Rotating Sets between each exercise

    Resting 1min between each exercise

    Calf raise machine

    Warmups - Few sets with bodyweight

    hold at top, mid and bottom
    Rotation 1) 6 plates x 5
    Rotation 2) 6 plates x 5

    up from 3 plates

    Lat Machine Situp

    warmups - BW x 10 with hold at bottom, shallow going lower each rep.

    Dumbell on chest, toes hooked under foot rest, 2 sec Paused
    Rotation 1) +50lbs x 8 (+5lbs)
    Rotation 2) +50lbs x 8 --> last rep really hard

    -------------------

    static stretches for lower body

    Snatch grip RDL stretched ISO hold, started at knee and ended up with bar an inch above feet - bar x 1min

  6. #2356
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    Tuesday 11th July

    Sleep - 5.5 + 2 hours
    Waking Pulse - 64
    Mood - Average, tired/drained

    Woke up early, wasn't able to sleep in which is annoying. Feel drained, warm feeling in my head/neck.
    Sore all over - quads, calves, upper hammies and spinal erectors the most, and some upper back/rear delts

    weighed 93.5kg 205.7lbs straight out of bed in underwear

    active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10.
    25 min walk. easy stretching for whole body after

  7. #2357
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    Wednesday 12th July

    Sleep - 5.5 hours
    Waking Pulse - ?
    Mood - Crappy, tired/sleepy

    Meh not much sleep last night 5.5 hours or so. Feel like crap...
    Quads and upper hammies still really sore, upper back a bit too

    weighed 93.8kg 206.36lbs straight out of bed in underwear
    Carb loading today

  8. #2358
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 12th July - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 - Upper 1 Strength - Microcycle 8

    Felt subpar, not too strong today. Got the job done though

    Bodyweight at gym - 212lbs in winter clothing
    Workout time - 1.5+ hours
    Workout rating - 7/10

    General warmup -

    1) whole body dynamic stretches and swings
    2) scapular pushups - on bench x 15, on floor BWx15
    3) bar complex with 25lbs x 8 - slow hang clean pulls, military press and shallow hang power clean


    Rotating Sets between each exercise

    Resting 1 to 2mins on warmups and 3+ mins between each exercise on work sets. 5-6 mins for the bench sets after the rows dropped out

    stretched the side of neck and upper trap, 15secs each, at the start of each warmup and workset rotation


    16inch grip Bench - shoulders tucked, no arch or leg drive

    Warmups - Bar x 8, 95lbs x 8, 135x8, 165x8, 195x5

    controlled, no bounce, driven up hard
    Rotation 1) 225lbs x 4 --> last rep hard
    Rotation 2) 225lbs x 4
    Rotation 3) 225lbs x 4
    Rotation 4) 225lbs x 4 --> gut busting strain on last rep
    Rotation 5) 225lbs x 3 --> gut busting strain on last rep
    Rotation 6) 225lbs x 2 + miss on third

    bench felt heavier than last time, sh*tty curved bar felt unstable in my hands.
    The last rep of every set of 4 were all hard, but yet somehow I was able to get 4 full sets. Up 2 sets from last time. Going up in weight next session.
    Didn't strain too hard on the last set's miss. I only expected to hit 2 reps considering I just barely made the 3rd on the previous set, but the first 2 didn't feel that hard, then I just ran out of gas on the third like that

    Chest Supported T-Bar Rows - medium overhand grip

    warmups - semi-explosive with 2 sec ISO hold on last rep - BAR x8, +25lbs x 8, +45x8, +90x5, +135x3

    Controlled, 2 sec ISO hold at top
    Rotation 1) Bar + 170lbs x 3 --> NEW PR! +10lbs
    Rotation 2) Bar + 170lbs x 3
    Rotation 3) Bar + 170lbs x 3
    Rotation 4) Bar + 170lbs x 2

    I had to make big jumps in the warmup sets, which I think made things a lot harder than it should ahve been. Gut busting strains on every set today, but almost within sight of 4 plates!

    -------------------------------------------------------
    Rotating Sets between each exercise

    Resting 1 min on warmups and 2 mins between each exercise on work sets


    Elbow on Knee single arm External Rotation - started from bottom

    warmups - 3kg x 8, 5kg x 8, 8kg x8

    controlled - 1min between sides
    Rotation 1) 22lbs x 6
    Rotation 2) 22lbs x 6 --> hard strain on last rep


    Dip Shrugs

    warmups - bench dip style x 15, regular 10sec Hold + 6 reps

    slight hold top and bottom
    Rotation 1) +25lbs x 11
    Rotation 2) +25lbs x 8

    hard

    -----------------------

    Cooldown - Restorative - ISO stretches

    Subscap stretched ISO hold - 5kg x 45secs
    Pushup/Dip stretched ISO hold - knee supported x 30secs

    Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs
    Shoulder dislocates with wooden staff

  9. #2359
    Explosive Mofo Blitzforce's Avatar
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    Thursday 13th July

    Sleep - nap + 7 hours
    Waking Pulse - 65
    Mood - Average, slightly tired

    dry swollen lips, been pushing myself pretty hard, will have to deload and change training pretty soon.
    pecs, front delts and upper back sore as a bitch. Triceps and biceps less sore.

    weighed 93.8kg 206.36lbs straight out of bed in underwear

    usual light active recovery work, 25min walk and easy stretching planned for today
    Last edited by Blitzforce; 07-12-2006 at 05:06 PM.

  10. #2360
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    Thursday 13th July - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 3 Tempo Sprints/Energy Work/Movement efficiency etc - Microcycle 9

    After a 3 week break from running, I felt my shins have recovered so I decided to get back into it. Keep things easy and the volume low.

    Workout Rating - 8/10
    Workout time - 45 mins

    Warmup

    warmup - 20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.

    dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Massaged foot arch. Did a few barefoot runs - normal, side to side, backward.

    Slow Jog - 50m x 5 - 1 mins rest, getting faster each run, mostly flat footed dorsiflexion runs using mostly my feet and ankles

    Run complex increasing in speed each run to 50% speed - 1 mins rest

    3 sets - trying to stay as smooth, relaxed and fluid as possible
    25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m


    Tempo Runs + Energy Work

    56 metres @ 70% speed - from a rocking standing start

    rest = walk back to start - 1min
    6 runs

    felt pretty good, shins didn't act up. I experimented with different running styles - my usually on balls of feet, on forefoot, and flatfooted with dorsiflexion. The first put a lot more stress on my lower legs and I can feel my lower hams ache, 2nd one felt similar but less stress on shin area and the last one had no ham ache, minimal stress on the shins but felt my glutes fire more. Which one to use? and which is faster that is the question....?

    also noticed I'm starting to dig and crunch my toes downwards when I walk and run - habit and strength there is starting to form from me doing this on my weekly walks

    ---------------------

    went for a 12min walk after

    then did lots of stretches for lower and upper body.

    worked up to some shoulder dislocates with a wooden staff which was a bitch with my sore and stiff pecs, but I think it helps em to not tighten up as they recover.
    Did a few overheadsquats, getting there, but I will need to do dislocates andvthese more often, as my pecs and shoudlers are still way too tight.

  11. #2361
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    Friday 13th July

    Sleep - nap + 7.5 hours
    Waking Pulse - 59
    Mood - Average, slightly tired

    Good to see my waking pulse back under 60 again. Chest and front delts still freaking sore as hell!! Lower body not feeling to bad, slightly achey.

    weighed 94kg 206.8lbs straight out of bed in underwear

  12. #2362
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    Saturday 15th July

    Sleep - nap + 7 hours
    Waking Pulse - 66
    Mood - Average, slightly tired

    Crap sleep, keep waking up
    Pecs and front delts still really sore!! Legs and hips feel pretty good.

    weighed 94.2kg 207.24lbs straight out of bed in underwear
    carb loading today

    I'm going to rearrange things again, going to move my lower body day on Monday onto today. Seeing as my legs feel pretty good I assume they have recovered even if my volume and intensity has been ramping up. Although I am slightly tired out from my part time job on Sat mornings, and the crap sleep from the early start, I figure having all my high intensity days on the same day will free up more rest days etc
    All the other days will move up as well.

  13. #2363
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    Saturday 15th July - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 4 - Lower Strength - Microcycle 9

    I figured it's time I did some max effort work and peaked my leg strength out.
    Sightly wiped out from my part time job this morning, but a few meals and a nap before had me feeling ok, was even humming tunes on the way to the gym

    Turned out into a nice workout, but I left my camera at home!! So no vids, which I really wished I had some now for future reference!
    Also the hyper bench was getting new pads so I couldn't use that for my back extension and rev hyper warmups

    Body weight at gym - 212+lbs in winter clothing
    Workout time - 2 hours
    Workout rating - 9/10

    General warmup -

    20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

    1) dynamic stretches and swings, rocking on side of ankle etc
    2) situp complex on swissball
    3) hammie stretch into back tumbles x 8
    4) various hops
    6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk


    Full Squats - high bar, medium stance - Oly Shoes - no Belt

    rest - 1 to 2mins on earlier warmups, 3 min on heavier sets

    warmups - in sneakers, alternating sets with front squats and backsquats up to 225lbs - frontsquats - 95x5, 135x4, 185x3

    back squats BWx8, BARx8, 95x5, 135x5, 185x5
    oly shoes - 225x4, 255x3, 285x2

    Rest - earlier sets 4.5 mins, 6 mins on laser ones
    Waveloaded - Controlled down, driven up hard
    1) 315lbs x 2
    2) 350lbs x 1
    3) 335lbs x 2
    4) 370lbs x 1
    5) 355lbs x 2
    6) 390lbs x MISS --> stuck at sticking point
    7) 385lbs x 1 --> Smoked!! Matches all time PR at a lighter bodyweight
    8) 395lbs x MISS --> buried

    Early sets of the waveload didn't feel good, felt cold and heavy, but by the time I hit the money sets, I was jacked up and ready to rock. I guess that's the beauty of waveloading.

    Things were going well, then I tried 390lbs and got stuck at the sticking point, felt my strength die out after pushing for 2 secs. Rested 6 mins and then tried 385lbs and absolutely blasted it up in less than 2 secs, zero strain, whole rep probably took no more than 3.5secs if that! How does that work? Just 5lbs less than 390lbs...although my form was a bit different, stance slightly narrower and I didn't bottom out like I tend to do, I kept tight and as soon as I reached the bottom I slammed it up. Better stretch reflex I guess.
    Form was perfect, controlled down, no bounce and rock solid and upright on the way up. All my sets were like that pretty much, no GM'ing at all, guess the frontsquats I did in the warmups did the trick.
    385 matches my all time PR, but I was 219lbs back then and it was ugly as hell, lots of GM'ing and a long strain.

    Another 6 mins of rest, tried 395lbs the same way I did 385, and got buried!
    I can't even strain at all, pure hit and miss, seems like I can only strain for 2 secs tops. Funny, because I was straining my reps real well lately for multiple gut busting sets near failure. I guess it maybe time for ISO work, but then again I don't need to be able strain for my power/explosive training goals.
    Man I can almost taste 405lbs, but even now I don't think I can hit 385 consistently, everything needs to be perfect judging by today.
    I think it would be funny if I can powerclean 265 or more before I hit 405lbs on the fullsquat....

    Core was rock solid today, especially when walking out. I've only ever had 395lbs on my back twice in my life so far too
    Didn't feel too tired during the workout, especially my hammies, but now they are smoked, and my abs too.


    Single Leg Seated Calf Raise Machine

    warmups - no plates for a few holds and slow reps

    45 secs rest between each side
    10secs hold, then a hold at top, middle and bottom
    1) 30lbs x 5 (+5lbs)
    2) 30lbs x 5

    set times are about 55secs, pretty long...

    --------------------------------------------

    static stretches for lower body
    Last edited by Blitzforce; 07-15-2006 at 02:16 AM.

  14. #2364
    A.K.A Goodwinner Goodwinm's Avatar
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    real good stuff in here man. Glad to see u still murdering the iron! keep it up!

    Damn nice squats!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  15. #2365
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by Goodwinm
    real good stuff in here man. Glad to see u still murdering the iron! keep it up!

    Damn nice squats!

    thanks, just another 20lbs to go to reach a new chapter


    Sunday 16th July

    Sleep - nap + 7.5 + 2 + 1 hours
    Waking Pulse - 62
    Mood - Average, slightly tired/ groggy

    Woo, over 10 hours of sleep
    Mild drained feeling, not as much as I expected. Slightly achey all over.
    Calves, VMO, abs and upper hammies moderately sore. Still I'm nowhere near as sore as I have been.
    Heh pecs and frontdelts still a bit sore, they should be ok by tommorow.

    weighed 94.2kg 207.24lbs straight out of bed in underwear

    active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x5
    25 min walk. easy stretching for whole body after

  16. #2366
    A.K.A Goodwinner Goodwinm's Avatar
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    hehe. Well its very interesting to read in your journal man
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  17. #2367
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    Monday 17th July

    Sleep - 2.5 + 3+ 1 hours
    Waking Pulse - 64
    Mood - Average, tired/sleepy

    talk about a bad night of sleep! Went to bed late, then dog decided to go postal...turned out some loud bang freaked him out and he tired to scatch a wooden board to get into the veranda, which woke me up, then he managed to worm his way into the side of the yard, but couldn't get back out, so he starting freaking out and barking...and another dog decided joined in....grrr

    pecs and front delts still a bit sore
    legs and hips are a bit stiff/achey too from a long day of sitting on my ass...

    weighed 93.5kg 205.7lbs straight out of bed in underwear
    didn't eat for much of the day yesterday, but total cals and protein were ok by the time I got to bed

  18. #2368
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    Monday 17th July - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 - Upper 2 Prehab_Rehab - Microcycle 9

    Even with the crap diet yesterday and sleep last night, I could tell I would have a good workout by how crisp I felt during the warm up drills, and while the warm up sets didn't feel any lighter than usual, there was this solid feeling.
    And I wasn't wrong, stronger across the board! Would have rated a 10/10 for the workout had I not felt tired and sleepy

    The walking really does recharge me. Before the walk yesterday I felt drained, right after it, zero drained feeling. It works that fast!
    Serratus were aching during the warm ups though, scap pushups nailed em a bit too much

    Bodyweight at gym - 212lbs in winter clothing
    Workout time - 2 hours including the stretching
    Workout rating - 9/10

    General warm up -

    1) whole body dynamic stretches and swings
    2) back extensions x6 + 6 twisting toe each side
    3) situp complex on swiss ball
    4) bar complex with 30lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
    3) scapular pushups - on bench x 15, on floor x15


    Rotating Sets between each exercise

    Resting 1min on warm ups and 3 mins between each exercise on work sets, 3.5 mins at end of each rotation


    16inch grip standing Military Press - pushed behind the head at the top

    Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4

    controlled, 3 sec hold at top, 2 sec pause at bottom
    Rotation 1) 135lbs x 6 (+1 rep) --> moderate strain on last rep
    Rotation 2) 135lbs x 5 --> hard strain on last rep

    Up 1 rep on both sets, and the last rep on the first set wasn't strained anywhere near as much as last week. Really felt lighter.
    2nd set was a bitch with the pump in my biceps...

    I thought my bench going up in set count was a placebo effect because it didn't feel like I could get 5 reps with 225lbs, but my press never lies, when it goes up so does my bench! 3 weeks ago I did 2x7 with 135lbs normally, now I can almost get that paused, controlled and with a hold at the top! Pausing used to feel like a bitch, that first rep from a dead stop etc, but now it doesn't feel any harder to me
    Once I can get 2 comfortable sets of 6 I'll up the weight I think


    Shoulder width Pulldowns

    warm ups - 2 sec hold on the last rep - 35kg x 10, 50kg x5, 65kg x5, 75kg x2

    controlled, 3 sec hold at chest, 2 sec pause at top
    Rotation 1) 80kg x 6 (+1rep)
    Rotation 2) 80kg x 6 --> hard strain on last rep

    time to go up in weight. Crazy, this weight used to feel heavy when I did it normally, now it's not so bad even with the hold and pause
    35kg feels ridiculously light now, it never felt like that last year.

    Dumbbell Bench - arms/elbows by side - neutral grip

    warm ups - 15lbs x10, 35x8, 50x8, 65x5,

    controlled, 2 sec pause, shoulders pushed off bench at top
    Rotation 1) 80lbs x 8
    Rotation 1) 80lbs x 7

    Not near failure, 1-2 reps in the tank on both sets, felt way lighter than last week, didn't strain too much. Will stay here till it gets even easier.


    Dumbbell Curls

    warm ups - 3kg x 10, 15lbs x 8, 30x5, 40x3

    controlled and strict
    Rotation 1) 45lbs x 8 (+2 reps)
    Rotation 2) 45lbs x 6

    -----------------------

    Cooldown - Restorative - ISO stretches

    single arm Face Pulls - with slight hold - 60lbs x 22 (+2reps) each side
    Low pulley External rotation - with slight hold - 15lbs x 15 (+3reps) each side

    Face down dumbell subscap rotation with hold at top - 3kg x 17 (+2reps)
    Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
    Push up/Dip stretched ISO hold - knee supported x 1 min
    Overhead Pullover/lat stretched ISO hold on dip bar x 1 min

    static stretches for upper body/cuffs and some lower body

    Shoulder dislocates with wooden staff + few overhead squats - lots - I can swing a grip 2 inches less than my snatch grip around behind me with straight arms and do a overhead squats with it. Another 2 inches less feels almost impossible though, will keep pushing these until I can do overhead squats with my 20 inch jerk grip.

    palms away and palms facing single arm, stretch/traction on chin bar, feet on floor

  19. #2369
    A.K.A Goodwinner Goodwinm's Avatar
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    excellent work with everythin man.
    Lovin the Millies!

    excellent work with thes pulldowns also man. Looks like youve really improved on them. Nice one!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  20. #2370
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by Goodwinm
    excellent work with everythin man.
    Lovin the Millies!

    excellent work with thes pulldowns also man. Looks like youve really improved on them. Nice one!
    so far so good. hope it keeps up

    Tuesday 18th July

    Sleep - 7 + 1 hours
    Waking Pulse - 62
    Mood - Average, slightly tired/sleepy

    crap sleep. Mild drained feeling, sore upper body, especially my back. Spinal erectors pretty sore too

    weighed 94kg 206.8lbs straight out of bed in underwear

    Raining, and will be so for the rest of week, so I probbaly won't be able to run, we'll see

  21. #2371
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 19th July

    Sleep - 6 hours
    Waking Pulse - 62
    Mood - Average, tired/sleepy

    Even worse sleep! Upper back still a bit sore. Legs and feet feel funny, kinda tight and achey

    weighed 94.2kg 207.24lbs straight out of bed in underwear
    carb loading today

  22. #2372
    Explosive Mofo Blitzforce's Avatar
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    Thursday 20th July

    Sleep - 7.5 hours
    Waking Pulse - 58
    Mood - Average, slightly tired/sleepy

    Finally a semi-descent night of sleep!
    Upper back achey, maybe I'm overtraining it. Hips tight

    weighed 95.2kg 209.54lbs straight out of bed in underwear
    hmmm getting too heavy...time to cut it back down

    damn, rain everyday for the next 1.5 weeks

  23. #2373
    Explosive Mofo Blitzforce's Avatar
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    Friday 21st July

    Sleep - 2 hour nap + 6 hours
    Waking Pulse - 64
    Mood - Average, slightly tired/sleepy

    got a nice nap in the afternoon, but crap main sleep, don't feel too bad though. Man everytime I get on a roll, my sleep patterns then gets disrupted!
    Main problem now is actually falling asleep.

    weighed 95kg 209lbs straight out of bed in underwear
    starting to trim calories back a bit, carbs especially

  24. #2374
    Explosive Mofo Blitzforce's Avatar
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    Saturday 22nd July

    Sleep - nap + 6 hours
    Waking Pulse - 58
    Mood - Average, slightly tired/sleepy

    same sleep issues! Upper body tired from my part time job.
    I did a bit of stretching, relaxing and loosening up yesterday, and my hips and legs feel much better...ready for the workout today.

    weighed 95.1kg 209.22lbs straight out of bed in underwear


    Kinda like a trip down memory lane - high hang high pulls from 3+ years ago

    right click on link and save to avoid errors
    http://www.members.optushome.com.au/...ngHighPull.mpg

    1) awesome gym with high ceiling, 3 power racks! I miss it!
    2) I was more athletic looking and much leaner back then..
    3) I was pretty bouncey without any plyo work etc

    I was about 190lbs or so, not that mega light, but I still look skinny
    Granted I wasn't very lean
    I still have those same shoes and shorts..shorts are sorta tight now.. ;D

    Also had that head forward posture back then which I recently fixed with the scapular work and stretching

  25. #2375
    A.K.A Goodwinner Goodwinm's Avatar
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    heeh cool stuff man

    how much weight was that? 135?
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

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