Glex: I've Got Runners Trot

[Glex]

Miami: Fascia stretching is just deep stretching you do after you're done training a body part for about a minute that's supposed to help with muscle recovery and growth. Usually you stretch for about one minute, and it's painful if you do it right Just google it; there's lots of information on it. I know Dante made it a big part of his DC training, so you can find information on it if you search for DC training. Just be careful; it's supposed to hurt, but don't tear anything! For example, you can stretch your chest with DBs on a flat bench like a lot of fascia stretching guides will tell you, but go light because that could be a tear waiting to happen!

Ragekage: I'll try to think of something for you

Ok, so I woke up this morning with TERRIBLE pain in my lower back and left hamstring. I don't think it has everything to do with the deadlifts because I felt pretty good after those and for the 8 hours before I went to bed. I think it's how I slept/this damned college mattress. Luckily I'm sleeping on the floor tonight so that should help things

This session helped, too. Just getting out and moving and lifting plates into position seemed to help me 'walk it off' a little.

Oh, and I was right; Line called off We'll get together soon for some insanity.

8-30-07

Flat BB Press
135 lbs x 12
185 lbs x 8
225 lbs x 4
245 lbs x 2
265 lbs x 1

Incline DB Press
80 lbs x 8
90 lbs x 6
That went well

Cable Rope Pushdowns (1 Pulley)
60 lbs x 10
70 lbs x 8
70 lbs x 8

Superset
Two-Arm Overhead DB Extensions........Diamond Pushups
85 lbs x 10............................................BW x 10
85 lbs x 8..............................................BW x 10
85 lbs x 8..............................................BW x 10

Giant Set
DB Side Laterals.....DB Front Raises.....DB Rear Laterals
30 lbs x 10..............30 lbs x 10..............30 lbs x 10
30 lbs x 10..............30 lbs x 10..............30 lbs x 10

DB Upright Rows
45 lbs x 15
45 lbs x 10
45 lbs x 10

Abs

Aftermath:
I feel pretty good about the chest; I think I should surpass my flat BB max this semester or next if I continue on like this. I didn't want to destroy the shoulders since I just did them like two days ago, so I kept it short on those.

 

[Rageking]

awesome, bench is looking great.
short = giant set

 

[Rocky]

Horrorpictureshow says good work.
Nice super/giant sets. Good benching too. Line always pussying out.

 

[Turkish1530]

whatsup Glex, sry i haven't been hitting your log up lately but it seems things are going great man, ur bench is looking stronger than ever and your DB presses are looking good, nice to see that my man, and btw nice avatar pic best wishes

 

[Glex]

Ragekage: Yeah, the giant set was short :crymeariver: I trained shoulders two days before that though so I didn't want to annhiliate them.

Rocky: It's alright. Line and I went drinkin' on the town with my fiance and friends We're gonna get back into it I hope, but first I gotta figure out what the hell's going on with my back

Turkish: Hey bud! No worries, I'm slackin' too. Yeah, the bench came back pretty quickly so barring any more injuries I should be pounding out new PBs in short order. And thanks on the avi comment

Alright, so my back is still jacked up. If it's not significantly better tomorrow morning I'm going to go and make an appointment at the health center, which will hopefully lead to a referal to a sports doctor or something. It's really quite ridiculous; my hamstring is so tight I can't lift my foot with a straight let two feet off the ground without pain.

I went in today and just did everything I thought wouldn't put too much strain on the lower back. I was careful getting the DBs up on flat press, I tried to really use the seat on the military presses, and I tried to have really strict form on the BB curls to minimize pressure on those movements.

9-3-07

Pullups
BW x 12
BW x 8
BW x 6
BW x 5

Flat DB Press
75 lbs x 10
95 lbs x 8
110 lbs x 2...wanted more but oh well, next time

BB Curls
95 lbs x 8
95 lbs x 8
95 lbs x 8

Seated Military Press
135 lbs x 10
165 lbs x 6
145 lbs x 8

Superset
DB Laterals..........DB Shrugs
30 lbs x 10............30 lbs x 25
30 lbs x 10............30 lbs x 25
30 lbs x 10............30 lbs x 25
Oooooo, the deep burn!

Hammer Strength Iso-Lateral High Row
180 lbs x 10
230 lbs x 10
230 lbs x 10

Dips
BW x 15
+ 45 lbs x 10
+ 90 lbs x 8 That ties my PB...just couldn't get 9, though :angrydude:

Preacher Bench DB Hammer Curls
30 lbs x 10
30 lbs x 10
30 lbs x 10

Underhand Cambered Bar Cable Pushdowns (2 Pulleys)
100 lbs x 12
120 lbs x 10
140 lbs x 10

Abs

Stretching!

Aftermath:
I stretched for like 25 minutes trying to loosen up my damn hamstring. I did end up getting a little flexibility back but it's bad. At least the session went alright

 

[Bulkboy]

great session all over glex, the pullups and especially the dips are just awesome pressing the 110 dbs are no joke either

 

[Rageking]

wow great work, dips
cutting and getting strong, wtf you just an animal

 

[miamiracing]

scheisse thats a nice session!

love that super setting thing.. have to try it too

 

[Chesticles]

Line and I went drinkin' on the town

Line drinking? Well, I never

But seriously nice session. About your dips, When I do them for triceps I get a pain on my inner chest, it happen to you to?

 

[Glex]

Bulkboy: Thank ya I was very happy with the dips.

Ragekage: Yeah...the cut isn't going well right now though. I'm just maintaining at the moment. I hope to get back on track with cutting starting tomorrow.

Miami: Scheisse! Supersets are fun!

Chesti: No, no pain in my chesticle area. How straight up and down are you? If you lean forward it tends to hit your pecs more.

Alright, I said this in one of the other sections, but the doctor says I've got lumbosacral radiculopathy (low back pain radiating down your leg as a result of a nerve impingment or some other such nerve problem). But we knew that. She's sending me for an MRI (which is fantastic news, I wish my home doctor had done that years ago), and she says I can still run as long as I don't overdo it (I have trouble with that concept ) and I can lift upper body.

I went to the gym with one of my roommates today. I don't think I'm all that strong but I feel like a king when I lift with either of my roommates; they both weigh 140 lbs and can't bench or squat much more than their bodyweight. I was teaching the one how to do deadlifts today and despite my injury I knew I was ok to demonstrate proper form with the weight he was using. I need to go back to lifting with Line! Stupid injuries, I hate them

9-5-07

Pullups
BW x 12
BW x 8
BW x 6
BW x 6
BW x 6
BW x 5
And then sets of 3 (and one of 2) every 30 seconds for 32 more, making a total of 75

Flat BB Press
135 lbs x 12
185 lbs x 8
225 lbs x 8
245 lbs x 2 + 1

Incline BB Press
185 lbs x 6
165 lbs x 8

Then back to flat...
Flat BB Press
225 lbs x 3 + 1...drop 135 lbs x 12...drop 45 lbs x 25

Hammer Strength Iso-Lateral Low Row
I thought the seat would help me keep good posture, seemed to work
180 lbs x 10
180 lbs x 10
180 lbs x 10
180 lbs x 10

Abs, stretching, yoga

Muscle relaxer

Aftermath:
Kind of a weird day. Everything took longer than expected, so I'm gonna go back for shoulders and arms tomorrow. I might even do the dreaded leg extension machine; that seems to be one of the few things I might be able to do for legs. I'll see how that feels. I'm also going to try out a run. I've got some homework, but I'll try and get to the logs later tonight or tomorrow!

 

[Rageking]

solid, nice work on pullups
that sucks about your (medical term here) but hopefully you get better, or just work through and dont be pussy

 

[Turkish1530]

hell of a lot of pullups man, i would never last that long.....everything else looking good daddy

 

[Rocky]

Great job on the 110lb DB press. Superb work.

As for your 75 rep chins - awesome!

Real shame about your back and I hope it gets sorted soon. You're making some great progress.

 

[Bulkboy]

outstanding session glex, those pullups are amazing, bet ur lats are fried as hell right now? bb press is coming up too, looks awesome to me, keep working around that injury man and heal up ure doing great for sure

 

[Glex]

Ragekage: I've tried not being a pussy about it, but it's unignorable now. I should've seen the doctor about it a long time ago and maybe it wouldn't have come to this point. I will work thought it though

Turkish: Well, you're pulling a bit more weight than I am on pullups sweetie

Rocky: Think I should go for 100 next time?

BB: Thanks mate, yeah, my back is still sore!

Ok, quick update: I worked out on Thursday, it was a kind of weird high reps day I just felt like throwing in. I also went for a run. And if all goes to plan I'll be doing a session here in about 15 minutes. Later all

 

[miamiracing]

yoga

nice session for sure, btw can i borrow that chick in your ava?

 

[Glex]

^^ You'll have to ask Sara.
































...no

 

[Glex]

Yesterday I ran for 43 minutes, I just forgot to mention it. Killed my roommate once again.

9-9-07

Incline DB Press
70 lbs x 10
85 lbs x 8
85 lbs x 5

Flat DB Press
85 lbs x 8
85 lbs x 6

Thick Bar Pullups
BW x 8
BW + 25 lbs x 3...they didn't have a belt so I was trying to do it with a DB
BW x 6
BW x 6
BW x 6...these were chinups

Cable Rope High Rows
55 lbs x 12
70 lbs x 10
70 lbs x 10
70 lbs x 10

Seated Rear DB Laterals
25 lbs x 10
25 lbs x 10
25 lbs x 10

Side DB Laterals
35 lbs x 8
25 lbs x 12
35 lbs x 8
25 lbs x 12

Plate Raises
45 lbs x 12
45 lbs x 12
45 lbs x 12

BB Shrugs
225 lbs x 12
275 lbs x 10
315 lbs x 8
275 lbs x 10
225 lbs x 15
135 lbs x 60...135 lbs x 20...135 lbs x 15...135 lbs x 15
15 seconds between each of those 135 sets...inspired by Bulkboy

DB French Press
60 lbs x 10
60 lbs x 8
60 lbs x 10
60 lbs x 9

Two-Arm Overhead DB Extensions
90 lbs x 8
90 lbs x 7
90 lbs x 6

Underhand Straight Bar Cable Pushdowns (2 Pulleys
50 lbs x 15
50 lbs x 15

Standing DB Preacher Curls
35 lbs x 8
35 lbs x 8
35 lbs x 8

DB Hammer Curls
40 lbs x 10
40 lbs x 10
40 lbs x 10

Cable Curls (2 Pulleys)
60 lbs x 10
60 lbs x 10

Abs, stretching

Aftermath:
I'll be feeling this one for a while. I still might for a run yet tonight, we'll see.

EDIT: Thought I'd tack this on the end here: 25 minute run. It took nearly half the run for my hamstrings to get warmed up and loose, but after that I ran it pretty hard.

 

[Bulkboy]

damnit thats one hell of a session right there glex, fucking insane volume and nothing shabby about the weights either, great pressing and bicep work and that trap work burned good huh?

 

[Rocky]

Jesus! What a massive session. Shrugs must have burnt like hell. That's a lot of work to get done. and you maintained good weight throughout!