New MOTM October 2009
My lifting videos
Sorry for the lack of updates, guys, but it's mostly because I've had nothing to update about. The past two weeks have been pretty unproductive gym-wise -- full of nagging injuries, softball, and getting back into the habit of writing. I'll be back tomorrow, doing a deload week before getting back into the full swing of things next Monday. Despite all this, things are pretty well, though I'm sore as hell from a state qualifier tournament for softball that ran the past two days. Too much drinking, too much time in the sun, too much running around. We did qualify for the state finals, which is what we set out to do, but it left me (and the rest of my team) pretty damn stiff overall. Thanks to those who commented. I'll get back to my usual OCD-nature of replying to every post tomorrow. Until next time.
Thanks, Pickle. I haven't written anything formal for Inception yet (though I wrote a bit about it here and wrote some major spoilers here) because I still have to finish my review for The Red Shoes, then write reviews for The Bounty Hunter, Cop Out, The Losers, and Clash of the Titans.
Anyway, I've done two deload sessions so far this week but am feeling too lazy to post them at the moment. I feel good though, despite my tennis elbow being as bothersome as ever. I'll get around to everyone's logs when I get my workouts up.
Glex is such an asshole. Anyway, workouts have been pretty good lately, but my focus is on *gasp* improving my cardiorespiratory capacity more so than building more mass. I'm still lifting 4 days a week, but I'm also doing just as many cardio sessions. As such, my lifts aren't particularly impressive right now but I'm in better overall shape than I've been in for quite some time. Updates forthcoming? Almost certainly not. I'm far too busy right now with work, school and finishing up my internship to really post with any type of consistency. Pics in the future are possible though.
I'm waiting sexy!
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
Natzo: Consider it brought.
Clint: Eh, I don't think that's anything you really need to worry about, for reasons I'll go into below.
Introduction (feel free to skip): So, it's been a while. Hello again. Anyway, I'm not exactly sure where to begin — I can't say that my current levels of strength and muscularity are currently anything special, though I feel I'm in better overall shape now than I've been in for quite some time. This past year, on top of finally finishing my degree in Exercise Science, I focused a lot on improving my cardiorespiratory capacity, to which I modestly succeeded. Injury, however, struck early and often, thrice slowing down or altogether stopping my training initiatives. In June I broke the third metacarpal of my left hand playing softball. After six weeks in a cast and a few weeks rehabing my hand and wrist, I was able to get back into decent shape only to do ligament damage to my left thumb (on top of knocking out two of my teeth) in September. And finally, I threw out my back deadlifting, or at least trying to, about two and a half weeks ago. Nonetheless, I've worked around the injury and have been making observable progress again. My bodyfat and weight are as low as they have been since I started college, which, in part, I attribute to my quitting drinking a little over two months ago.
Some of my lifts (read: squat) aren't where I'd like them to be, both due to injury and a shift in my overall focus. My current goals revolve around balancing out Wendler's four big lifts as well as continue to improve my body composition and movement capacity. I'm still quite active and athletic, sure, but I wish to achieve a physique that's as functional as it is powerful. Moreover, I'm also taking as many precautions as possible in avoiding long-term injury: stretching, foam rolling, stretching, band work, and stretching. Right now I'm also, at least for this month, performing at least fifty pull-ups every day — so there's that. All this aside, I've realized that I don't really have any type of support system within my circle of friends. Some are supportive, sure, but I have no one to talk to about lifting or fitness, no one to bounce ideas off of, and no one who understands how difficult it is to load a meager five additional pounds on a bar. I'll probably approach this log in a more free form, amoebic way, listing weights and movements some days and expounding on my sessions others. Now, without further ado...
Date: December 8th, 2011
Pull-ups This Month: 575
Body Weight: 182
Chest and Shoulders
After performing my warm-up, which seems to grow more extensive by the week, I worked my way up to doing a single with 285. I then stripped the bar down to 225, did six more reps, then stripped it down to 135 and performed 12 more. I think. The drop-set wasn't necessarily planned, but I wanted to see, roughly, what my max sat at these days. I should also note that I'm gripping the bar closer than before, as it seems to aggravate my left shoulder a bit less.
Unilateral DB Floor Presses superset with DB Lateral Raises
I started doing the former movement after reading about it on T-Nation and have incorporated it into my routine because, supposedly, it's easier on the shoulders than other forms of pressing. I don't have any complaints so far. I've been using 70 pound dumbbells and keeping my reps in the 10-12 range.
BB Hang Cleans
After a warm-up set, I basically did my body weight (185) for three sets of three. Felt good. I took a conservative route weight-wise to save my back. This is an exercise I want to improve on over time.
Seated Dumbbell Presses superset with DB Rear Delt Raises
70's x 10 followed by two sets of 80's x 10. I've been doing these and seated overhead barbell presses with a moderate amount of success lately.
BB Shrugs superset with Machine Presses
The barbell shrugs were nothing special. I kept the weight to 295 for sets of 10-12 in order to save my back the strain of going heavier. I'm not sure why, but I like the movement pattern that a pressing machine at my gym offers, so I threw those in there as well.
I'm pretty sure that's it, or at least the highlights. On tomorrow's agenda: More pull-ups as well as a back and arms session. Legs Saturday.
mvsf1: Thanks for reading. As for pictures, "after" shots are certainly in the cards.
Date: December 9th, 2011
Pull-ups This Month: 675
Back and Arms
First thing's first: I did 100 pull-ups (10 sets of 10) before leaving work, had a meal with my family, and then trained again after taking some time to digest. A prolonged warm-up preceded everything below, during which I also worked in unilateral calve raises. Anyway, on to the rest of the workout.
DB Rows superset with Close-Grip BB Bench
85 x 12 and 135 x 15
85 x 12 and 185 x 10
85 x 12 and 225 x 8
85 x 12 and 225 x 6 (drop) 135 x 15
Unfortunately, 85's is the heaviest my gym has in dumbbells, which means you can all expect Kroc rows in the near future — I have, for reference's sake, done sets of 25 with them before. The close-grip pressing felt a bit weird, probably because I'm not as accustom to that movement pattern as I had been previously.
DB Bat Wings superset with EZ Bar French Press
70 x 8 and 75 x 15
70 x 8 and 75 x 15
70 x 8 and 95 x 10
70 x 8 and 95 x 10
I performed the bat wings lying down on an incline bench and held my contraction for a two-count before beginning the eccentric portion of each rep.
Blast Strap Inverted Rows superset with Rope Pushdowns
BW x 15 and 90 x 10
BW x 12 and 90 x 10
BW x 12 and 90 x 10
These straps are setup somewhat awkwardly at this gym, so I'll be experimenting with my approach to these in the future, provided I continue to do them.
Incline DB Curls
25 x 10
25 x 10
25 x 10
I can go pretty heavy on regular DB curls but like taking these lighter. Plus, I have a dart match tomorrow and didn't want to fry my biceps today, which grow from minimal training anyway.
That's pretty much everything. My lower back is still sore from my deadlift injury two weeks ago, so I refrained from doing BB Rows or other movements that would compromise its stability. Tomorrow I have legs and, more importantly, a cheat day. I can't wait.
ironheart: Ha, yeah, the 100 pull-ups did feel pretty good on the lats. As I've said above, I've decided to do at least 50 a day throughout this month, and I tend to go a little — or sometimes a lot — higher on back days. Other days I'll include more depending how I feel, though I'm starting to rein back such extraneous reps due to general soreness/stiffness.
Date: December 10th, 2011
Pull-ups This Month: 725
Somehow, I'm not as stiff today as I thought I'd be following last night's leg session. I'm still being pretty cautious with my lower back, so I took a more experimental route with my exercise selection, trying out a few movements and worrying less about the amount of weight I used. I also have been putting a larger emphasis on the posterior chain than I have in years past, during which my sessions were basically built around the squat and accordant assistance work.
This session was mostly comprised of supersets because, A) I went to the gym later than usual, and B) I'm still breaking my lower-body back into the routine slowly. I'm not sure what they're called, but I did three or four sets of "hip extensions" with my torso pinned down against an incline bench — I basically held onto it and lifted my legs off the ground by employing my hamstrings and glutes to extend my hips. Regardless, I performed these first after warming up with some DROM stuff and some light goblet squats and DB SLDLs.
Leg Curls superset with Rear Foot Elevated Split Squats
I used 50 pound dumbbells for the latter movement, and realized that my balance kinda sorta sucks. So there's something to work on. I ran through this superset four times, doing 15 reps for each leg on the hamstring curls and 8 reps per leg on the split squats.
I was able to work my way up to 275 for two doubles, which I'm more or less happy with, at least for now. My depth isn't nearly as suspect as it's been in previous years — I don't think it was ever particularly bad, but it could have been much better — and I'm focusing more of my efforts on balance and form. If my gym had a safety rack, I'd probably have gone heavier, but that's something I can save for a later day.
Plate Jump Squats superset with DB SLDL
With my lower back in the shape it is, I kept the SLDLs light, only going up to about 30 pounds per side. Things felt fine. For the jump squats I used a 25-pound plate and basically tried to leap through the ceiling. I've always been a pretty good jumper, and have always liked jumping on and off of things, so this movement comes naturally for me. And because I'm still active in sports, I want to work on being as explosive as possible.
That's, sadly, all she wrote for the day — unless I'm forgetting something, which is a distinct possibility — as I wasn't looking to throttle my legs in my second real session back. Today is a rest day, which means abs, pull-ups, and watching football.
Great job Line, it sucks getting injuried multiple times one after the other...
I enjoyed reading all the posts above man, especially because your exercise choice is not what the general "bodybuilder" does. In the past moths iv'e tried different things myself like incorporating the BB Hang Clean in my military press.
and your pushing some decent amounts.