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Thread: Won't Stop, Won't Quit, and Won't EVER Give Up!

  1. #251
    Selfproclaimed Fancy Pants wibble's Avatar
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    Yup, just do what you normally do, but lighter weight to get a feel for it again. You can increase the weight the following week if you want. Besides that, if you feel you can't work your quads without really hammering them, do a few sets on the leg press, do some leg extensions or even some lunges. Either one should be pretty safe to work with. Take this oppurtunity to perfect your squat form with light weights and when you're all healed and ready to squat hard, it will skyrocket.

  2. #252
    Who me? Chubrock's Avatar
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    I think I'll end up doing something along those lines. Thanks guy.

    Recovery Day 18


    Food:

    Meal 1- Oatmeal, Nitrean, Milk, Nutri Grain Bar

    Meal 2- Balance Bar, Nutri Grain Bar

    Meal 3- Two Chicken Salad Sandwiches

    Meal 4- Buffalo Bites, Raisans

    Meal 5- Turkey, Banana, Smart Choice Low Fat Ice Cream

    Meal 6- Roasted Chicken Breast, Double Meat, Turkey and Ham, Double Meat

    2 Fish Oil Caplets


    Totals:

    Calories- 3193
    Protein- 234grams
    Carbs- 358grams
    Fat- 83grams

    Totals looked good today. Calories were slightly low, but that'll make up for yesterday's excess. Everything looks good today. Very happy with my totals.


    No Workout

    Put up white vinyl fence for 7hrs today. Felt pretty good out, until the sun came out and baked me alive. Felt like I had an intense full body workout today haha.

    Played some tennis tonight. Hit pretty good, but was exhausted because of working today.

    Felt pretty good today. Took the tape off my cut. That hurt some, but other than that I'm def. feeling better. Good day overall.

    Quote of the Day: "Just one of those days, feelin like a freight train, First one to complain leaves with a blood stain."

    Fuck, fight, or hold the light.

  3. #253
    Professional hobbit Focused70's Avatar
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    Thanks, wib. Same prescription here too, but for different reasons than Chub. (b/c I am a weak mofo.) These will be squatz in the squat rack, not the Smith machine.

    Stash
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    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


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  4. #254
    Selfproclaimed Fancy Pants wibble's Avatar
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    Sun? Whats that? Glad you're feeling better Chub!

    Soba: No problem, you're not a weak mofo either sir and you have more discipline than a damn lot of people.

  5. #255
    Wannabe a Beast BigNic's Avatar
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    tennis???



    jk

  6. #256
    Who me? Chubrock's Avatar
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    Soba: It's all good man, you'll be up there in no time.

    Wibble: At first I was trying to figure out what you were talking about, until I noticed you're from Canada. I guess not everybody can be perfect LOL.

    Big Nic- HAHA yea tennis. I'm actually pretty good. Me and my doubles partner were top 15 in the state.

    Fuck, fight, or hold the light.

  7. #257
    Senior Member aka23's Avatar
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    Quote Originally Posted by Chubrock
    AHAHA yea wibble. I'm going to wait another week or so before squatting again. Any ideas on a workout I could do for squats without really going to failure.
    Some quad exercises are listed at http://www.exrx.net/Lists/ExList/Thi...l#anchor172012 . I am assuming that the form change that occurs with failure may interfere with your recovery. There is less chance of this type of problem in exercises which have a restricted ROM, such as machines (horizontal leg press, leg extension). It may also be helpful to squat in a power rack or smith machine with the safety bars placed at the bottom of your ROM. Stopping a few reps short of your usual routine is a good idea as well. I hope the recovery goes well.
    Last edited by aka23; 06-18-2004 at 07:07 PM.

  8. #258
    Who me? Chubrock's Avatar
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    Aka- Welcome to the journal and thanks for the advice.

    Recovery Day 19


    Food:


    Meal 1- Oatmeal, Nutri Grain Bar, Milk

    Meal 2- Balance Bar, Raisans

    Meal 3- Spicy Chicken Sandwich

    Meal 4- Roasted Chicken Breast, Double Meat

    Meal 5- Turkey and Ham, Double Meat

    Meal 6- Grilled Chicken Sandwich, Low Fat Chips

    Meal 7- Low Fat Chips, Low Fat Cheese, Smart Choice Ice Cream, Salmon


    Totals:

    Calories- 3132
    Protein- 196grams
    Carbs- 397grams
    Fat- 79grams

    Diet wasn't too bad today. Totals were fairly good, though the calories and protein could have been a little higher. Work kind of interfered with my meals, and I ended up way below my totals, so I had to eat a seventh meal made up of random stuff. Overall not that bad though.


    Workout- Back and Legs

    Pullups (3's) Palms In-
    BW x 3
    BW + 10lbs x 3
    BW + 15lbs x 3
    BW + 15lbs x 3

    Doing sets of three, because it allows me to use the best range of motion. I go to complete lockout with my arms, and then proceed with the next rep. I find that sets of three allow me to use the best form without using momentum.

    Hammer Strength Iso Lateral Row (weight each side)-
    1 Plate x 10
    1 Plate + 25lbs x 10
    1 Plate + 35lbs x 10
    2 Plates x 10
    2 Plates + 10lbs x 10
    2 Plates + 20lbs x 10
    2 Plates + 25lbs x 10 (PR)

    Def. felt this in my back. Felt like I pulled some pretty decent weight on these. I think I may have to continue doing this machine, or at least do it sometime in the future.

    Cable Rows:
    110lbs x 10
    120lbs x 8
    130lbs x 6

    Kept pretty strict form with these. Didn't use any momentum to complete the reps.

    Leg Extensions-
    130lbs x 10
    140lbs x 10
    150lbs x 10

    Felt the burn in my quads. I think these will do pretty good until I can squat heavy again.

    Leg Curls-
    90lbs x 10
    100lbs x 8
    110lbs x 6

    Lost some strength in my hamstrings while I've been recovering. I'm confident that this strength will return quickly once I start back.

    Seated Calf Raises-
    90lbs x 10
    110lbs x 10
    110lbs x 10

    Felt some burn in my calves. Just a little something to round out the workout.


    Overall the workout went pretty good. I enjoyed it and I'm def. ready to start my fullbody routine.

    Went by and had the doc take out the stitches on top of the wound. Other than that I really haven't had any pain.

    Put up a little more fence today. It's not bad at all as long as its cloudy, but as soon as the sun comes out, BAM I feel like a porkchop in the fryin pan.

    Quote of the Day: "You're talking all wrong. You're using all the wrong tone, and if ya say it again, I'll stab ya in the face with a soldering iron."

    Fuck, fight, or hold the light.

  9. #259
    Who me? Chubrock's Avatar
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    Recovery Day 20


    Food:


    Meal 1- Oatmeal, Raisans

    Meal 2- Nutri Grain Bar

    Meal 3- Chicken Sandwich, Chicken Salad Sandwich

    Meal 4- Spicy Chicken Sandwich

    Meal 5- Few Chicken Strips, Squash

    Meal 6- Spicy Chicken Sandwich


    No totals, as I don't have the time to go through and get them up. I'm packing for a trip tommorow. Estimate that I was about 500 calories low today.


    Workout- Chest, Shoulders, Triceps

    Cable Crossovers-
    40lbs x 10
    40lbs x 10
    50lbs x 8

    Hammer Strength Iso Lateral Wide Chest Press (Weight each side)-
    70lbs x 10
    80lbs x 10
    90lbs x 10 (+4 reps)

    Dips-
    BW x 5
    BW x 7

    Negative Dips-
    BW x 7
    BW x 8

    Shrugs (Machine)-
    300lbs(stack) + two 25lb plates x 10
    300lbs + two 25lb plates x 10
    300lbs + two 25lb plates x 10 (+1 set)

    Machine Lateral Raises-
    100lbs x 10
    110lbs x 10
    120lbs x 10

    Overhead Dumbbell Press-
    40lbs each hand x 10
    40lbs each hand x 10
    40lbs each hand x 10

    Tricep Press Down-
    130lbs x 10
    140lbs x 10
    150lbs x 10

    Tricep Rope Extensions-
    60lbs x 15 (+5 reps)
    70lbs x 10 (+5 reps)
    80lbs x 10 (+5 reps)

    Overall not a bad workout. Decided to hit some stuff because I'll be gone for the next 4 or 5 days. Just wanted to get a little something in before I leave tommorow.


    Good day today. Not really any pain. Played a little tennis and hit really good.


    I'll be gone to Tenn. for the next 4 to 5 days. Don't let my journal fall too low guys. Just post from time to time. Later.

    Quote of the Day- "Good shot, damn good shot."

    Fuck, fight, or hold the light.

  10. #260
    I wannabebig!
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    have fun

  11. #261
    Professional hobbit Focused70's Avatar
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    Lookin' strong, chub.

    Stash
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


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  12. #262
    Senior Member JustinF's Avatar
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    Nice couple of session mang!
    My journal


    -As President of the loyal order of Curl Jockeys I hearby proclaim you top Curl Jockey. -ectx

  13. #263
    Selfproclaimed Fancy Pants wibble's Avatar
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    Nice workouts Chub! Have a good trip man!

  14. #264
    Who me? Chubrock's Avatar
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    Thanks guys, especially for not letting my journal disappear. I had a pretty good time in Nashville. Hit the Grand Ole Opry and got to see Dierks Bentley, Trace Atkins, Michelle Poe, David Ball, Craig Morgan, and several blue grass bands. That was probably the best time I had all week. I of course ate like crap, but hey it was probably the only time I'll ever go to Nashville. I've been craving the gym the entire time I've been gone, and I'm going in a little bit to hit some back and some legs. I'm going to be starting my new fullbody workout in the next week or so. Overall it ended up being close to a 13hr bus ride. Def. tiring but I survived. I'm just ready to get back into my routine. Just wanted to catch up on my journal today. Later.

    Fuck, fight, or hold the light.

  15. #265
    Who me? Chubrock's Avatar
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    Food:


    Meal 1- Nitrean, Milk, Oatmeal, Nutri Grain Bar

    Meal 2- Spicy Chicken Sandwich

    Meal 3- Protein Plus Bar

    Meal 4- Steak and Cheese Sub, Double Meat

    Meal 5- Salmon, Mashed Potatoes

    Meal 6- Roasted Chicken Breast, Double Meat, Oatmeal, OJ



    Totals:

    Calories- 3230
    Protein- 235grams
    Carbs- 365grams
    Fat- 89grams

    Overall the totals weren't too bad. The fat was higher than usualy but still not a bad amount. The extra fat came from the fact that I ate the steak and cheese sub instead of the turkey and ham sub. Still overall I'm happy with my totals.


    Workout- Back and Legs

    Pullups (3's) Palms in:
    BW + 2.5lbs x 3
    BW + 12.5lbs x 3
    BW + 17.5lbs x 3
    BW + 12.5lbs x 3
    BW + 2.5lbs x 3

    I started wearing a CD player and carrying case while lifting, and thats what caused my weights to be 2.5lbs heavier than usual.

    Wide Grip Barbell Rows-
    95lbs x 10
    115lbs x 8
    115lbs x 8

    I just can't get the form down right, and it causes pain in my lower back. I'm going to start doing dumbbell rows instead of these.

    Wide Grip Lat Pulldowns-
    120lbs x 10
    130lbs x 10
    130lbs x 10
    140lbs x 10

    Hammer Strength Iso Lateral Lat Rows (weight each side)-
    2 Plates x 10
    2 Plates + 10lbs x 10
    2 Plates + 25lbs x 10 (+2 reps)

    Leg Extensions-
    130lbs x 10
    140lbs x 10
    150lbs x 10
    160lbs x 10 (+1 set)

    Leg Curls-
    90lbs x 10
    100lbs x 10
    110lbs x 10

    Confident I'm getting my hamstring strength back pretty quickly.

    Seated Calf Raises (combined weight)-
    110lbs x 10
    130lbs x 10
    130lbs x 10

    Overall a pretty good workout. Def. happy with my back workout.


    I think I've decided not to do the Explosive/Raw Power Workout. As much as I like the idea, I really like the idea of being able to really kill my bodyparts, and I won't be able to hit it as hard if I do everything 3 times a week. I think I'm going to stick with a 3 day split.

    Quote of the Day: "Whoooaa, in the shadow of our lives, we can fall into the dark unscarred"- Story of the Year

    Fuck, fight, or hold the light.

  16. #266
    Wannabe a Beast BigNic's Avatar
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    nice workout, keep it up

    btw..you a country fan?? Thas what i listen to most.
    Last edited by BigNic; 06-25-2004 at 09:21 PM.

  17. #267
    Who me? Chubrock's Avatar
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    Hell yea I'm a country fan. The majority of my cd collection is made up of country music. Guess I was born and raised on country.

    Fuck, fight, or hold the light.

  18. #268
    Wannabe a Beast BigNic's Avatar
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    ya almot all mine are also. Very few of my friends listen to it though

  19. #269
    Who me? Chubrock's Avatar
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    It used to be that way for me too. It seemed like I was the only one who listened to it, but as I got into highschool I started hangin out with some people that listened to some country. It ended up, that most of my friends listen to it.

    Fuck, fight, or hold the light.

  20. #270
    Who me? Chubrock's Avatar
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    Food:

    Meal 1- Nitrean, Milk, Bacon, Oatmeal, Banana

    Meal 2- Turkey Sandwich, OJ

    Meal 3- Turkey/Lean Beef Hamburgers, Lite Mac and Cheese

    Meal 4- Spicy Chicken Sandwich

    Meal 5- Turkey/Lean Beef Hamburgers, OJ, Smart Choice Brownie

    Meal 6- Raisans, Banana


    Totals:

    Calories- 3373
    Protein- 247grams
    Carbs- 373grams
    Fat- 98grams

    Fish Oil Caplets

    Totals were a little high today. Was a scheduled cheat day, but since I had been in Nashville for a couple of days, I decided to just stay on my regular diet. Everything was kind of high today, though it doesn't really bother me that much. I lost track of what I ate and ended up eating a little too much. Fat was high too, but still not an extreme amount. Overall not a bad day.

    No Workout Today

    Going to go on a different workout starting Monday. I'm going to start a workout called "Project V Shape." I still feel that I have a lot of newbie gains in both strength and in size that I can obtain. I'm going to start working my shoulders and back twice a week and all other body parts once. I'm going to continue this until I plateau or until I burnout. At that point I'm going to take a week or two off and then continue with something of a more appropriate level. The workout will look something like this:


    Monday: Back and Shoulders
    Tuesday: Chest and Triceps
    Wednesday: Rest
    Thursday: Back and Shoulders
    Friday: Legs and Biceps
    Saturday: Rest
    Sunday: Rest

    I think I will benefit pretty well from this program. Should be something interesting to watch.

    Played some tennis today and play pretty decent.

    Quote of the Day: "Whooaa in the shadows of our lives we can never let it go this far"- Story of the Year
    Last edited by Chubrock; 06-26-2004 at 08:36 PM.

    Fuck, fight, or hold the light.

  21. #271
    Wannabe a Beast BigNic's Avatar
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    nice routine, i like the 2x a week back work. Ive never tried delts with back but i always throw traps on back day. I love working back

  22. #272
    I wannabebig!
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    project v shape here we come! hehe... anyways good luck, a lot of splits I have seen include shoulders with back sorta like antagonist bodyparts instead of chest/back and supersetting chins with presses.

  23. #273
    Who me? Chubrock's Avatar
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    BigNic- Yea I think this could end up being a pretty interesting split.

    Ryuage- HAHA yea man. While I was typing that, I kept invisioning Dr. Evil throwing the peace sign. I've been doing back with legs, but I feel that because I'm going to be working these bodyparts twice a week, it'll probably be best to keep them on the same days.

    Fuck, fight, or hold the light.

  24. #274
    Selfproclaimed Fancy Pants wibble's Avatar
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    Yeah, sounds interesting Chubrock, good luck with it!

  25. #275
    Professional hobbit Focused70's Avatar
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    Sounds great, Chub.

    I'll be watching so I can steal this off of ya, maybe a year from now when I have more of a foundation to work on.

    Oh, and my favorite Dr. Evil quote is "You are the Diet Coke of Evil....just one calorie."

    Stash
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


    Food log

    The Focused Chronicles

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