7 Weeks to a Shredded ME!...

[SgtSlaughter]

awww you're fallin' apart on me over hea ....

How are you feeling ?

How did knee hold up? Left knee, Right Hip Flex ... hmmm

How are the Rotators as well ?

Great to hear you're stretching though

haha, na... all the horses and all the king's men figured out how to put me back together again

Back from a quick stop off at my local Chiro. ... that guy ROCKS!!
I always leave there feeling like a new person walking taller (probably literally, lol) feeling perfectly upright

Cracked me like bubble wrap neck to lower back (i didn't think i was that outa alighnment either)... just wanted my hip normal... still hurts a bit though.

It was hurting because my left erector (i think...lower back part...left side) was pulling and so the right hip section/area got tight because of the muscle pulling, ect... everything connected.

*note to self STOP PUTTING OFF going to see the Chiro damn... *

Left knee is good (just back to the "normal" occasional popping/cracking sounds)... no pain.

Rotators feel iffy... going to have to avoid chest and delts for a few days will have to compensate with other bodyparts (gotta review journal at home to see what i can hit instead)

Thanks for checkin' up *B-Bunny* ^8

 

[SgtSlaughter]

Here we go... damn carbs keepin' me up

Updateage:

7.5.06 - Legs

Start: 8:20pm

Sled: 4p for 8, 6p for 8, 8p for 8
Squat: 135x8, 155x8, 185x8
super:
Leg Ext: 100x8, 110x8, 120x8
Leg Curl: 100x8, 110x8, 120x8
Standing Calves: 320x8, 420x8, 480x6
Seated Calves: 2p for 8, 3p for 8, <-- +25 x 8 (all separated by 5's as to not smash the digits)

End: 9:00pm

7.6.06 - Thursday - Back

Start: 7:15pm

WIDEST Lat Pull Downs: 110x8, 130x8, 160x8
Close Grip Pull ups - Bodyweight: 4 reps, 5 reps, 5 reps
Rope Low Row to abs: 80x8, 90x8, 100x8
DB Row: 75x8 (lol... uhhh... well... I used to be able to do more with bad form... felt beaten... went to destroy cable instead... will start out lighter for DB Rows next time)
1 Arm Cable Row: 45x8, 80x8, 100x8 (*2... for both sides, rubbing 'bows to ribs tight)
Seated DB Hammer: 30s, 40s, 45s... then 25s ... didn't keep track, but i know reps numbers went down that's why i went to 25's after cuz they were toast after pulling for back.

End: 7:45pm

Notes:
Fasted paced workout... left before I did too much, I like getting carried away... but i tend not to eat enough in which case I can overtrain. Left before shrugging too... trying to avoid that for a while. Kinda sucks not being able to turn your head... They're not huge-huge but big enough to be in the way, lol.

I feel as though my legs are gearing up to explode... after not being trained for awhile consistantly... they're eating up the training.

Delts and Chest to train the next few days... and pick and choose my "off" days if any... probably sunday the day of rest

NO MORE LATE CARBS for me... keeping my brain spining its wheels

 

[sbt2082]

Here we go... damn carbs keepin' me up

Updateage:

7.5.06 - Legs

Start: 8:20pm

Sled: 4p for 8, 6p for 8, 8p for 8
Squat: 135x8, 155x8, 185x8
super:
Leg Ext: 100x8, 110x8, 120x8
Leg Curl: 100x8, 110x8, 120x8
Standing Calves: 320x8, 420x8, 480x6
Seated Calves: 2p for 8, 3p for 8, <-- +25 x 8 (all separated by 5's as to not smash the digits)

End: 9:00pm

7.6.06 - Thursday - Back

Start: 7:15pm

WIDEST Lat Pull Downs: 110x8, 130x8, 160x8
Close Grip Pull ups - Bodyweight: 4 reps, 5 reps, 5 reps
Rope Low Row to abs: 80x8, 90x8, 100x8
DB Row: 75x8 (lol... uhhh... well... I used to be able to do more with bad form... felt beaten... went to destroy cable instead... will start out lighter for DB Rows next time)
1 Arm Cable Row: 45x8, 80x8, 100x8 (*2... for both sides, rubbing 'bows to ribs tight)
Seated DB Hammer: 30s, 40s, 45s... then 25s ... didn't keep track, but i know reps numbers went down that's why i went to 25's after cuz they were toast after pulling for back.

End: 7:45pm

Notes:
Fasted paced workout... left before I did too much, I like getting carried away... but i tend not to eat enough in which case I can overtrain. Left before shrugging too... trying to avoid that for a while. Kinda sucks not being able to turn your head... They're not huge-huge but big enough to be in the way, lol.

I feel as though my legs are gearing up to explode... after not being trained for awhile consistantly... they're eating up the training.

Delts and Chest to train the next few days... and pick and choose my "off" days if any... probably sunday the day of rest

NO MORE LATE CARBS for me... keeping my brain spining its wheels

I hear ya there! Nice workout Sarge

 

[*Bunny*]

See Blue

Here we go... damn carbs keepin' me up
This is a great point, no matter how much Glucorell you take, and EVEN THOUGH this this evening training PWO carbs to boot .. sometimes it does NOT work well for others PERIOD ... You should try "Yogi Tea Bedtime Organic Herbal Tea " , it's calming and doesn't knock you out unless you use maybe 2-3 bags, and doesnt taste THAT bed either, actually kinda good, which I have never said about Tea in my life .. EVER ... In the furutre I wanna experiment with this carb session again, THEN add the tea .. and if you're still up ... they you're doing sprints
Updateage:

7.5.06 - Legs

Start: 8:20pm

Sled: 4p for 8, 6p for 8, 8p for 8 Just to double check .. knee(s) feeling good ... left one in particular .... right?
Squat: 135x8, 155x8, 185x8
super:
Leg Ext: 100x8, 110x8, 120x8
Leg Curl: 100x8, 110x8, 120x8
Standing Calves: 320x8, 420x8, 480x6
Seated Calves: 2p for 8, 3p for 8, <-- +25 x 8 (all separated by 5's as to not smash the digits) I learned this trick from you Thank you ...

End: 9:00pm Quick leg workout I see .. Nice job

7.6.06 - Thursday - Back

Start: 7:15pm

WIDEST Lat Pull Downs: 110x8, 130x8, 160x8
30 lb jump in there eh? Nice work Sarge!
Close Grip Pull ups - Bodyweight: 4 reps, 5 reps, 5 reps
Unassissted PU's ?!?! Sah-weet ... I kno you could crack these mofo's out ... esp with the shoulder issues ... YAY!
Rope Low Row to abs: 80x8, 90x8, 100x8
DB Row: 75x8 (lol... uhhh... well... I used to be able to do more with bad form... felt beaten... went to destroy cable instead... will start out lighter for DB Rows next time)
Nice adjustment here .. I love it ...
1 Arm Cable Row: 45x8, 80x8, 100x8 (*2... for both sides, rubbing 'bows to ribs tight)
***smiles keep coming ***
Seated DB Hammer: 30s, 40s, 45s... then 25s ... didn't keep track, but i know reps numbers went down that's why i went to 25's after cuz they were toast after pulling for back.

End: 7:45pm


Dang 30 minutes, looks like you stayed busy & got in an unexpected cardio session during weights ... Overall great job on the prpgressive sets & focus on form .. it WILL work well for you, as you already know & have seen

Notes:
Fasted paced workout... left before I did too much, I like getting carried away... but i tend not to eat enough in which case I can overtrain. Left before shrugging too... trying to avoid that for a while. Kinda sucks not being able to turn your head... They're not huge-huge but big enough to be in the way, lol.

I feel as though my legs are gearing up to explode... after not being trained for awhile consistantly... they're eating up the training.
If you aren't take measurements ... and of course more pics ... Jenas/pants/ feelinging tighter? Different etc?

Delts and Chest to train the next few days... and pick and choose my "off" days if any... probably sunday the day of rest

NO MORE LATE CARBS for me... keeping my brain spining its wheels

 

[SgtSlaughter]

See Blue

Schweet... so if I steep up 4 bags of that tea it'll shut my brain off

Knee feels like "new" ...well before pain, ect... feels great

hehe... good trick, eh?! ... It's a pain when ppl leave a few 45's on there then i gotta pinch/squeeze/pull them off ... if only they knew the trick.

Yup... the 130 felt light.. knew at 140 would be the same... so 160 i went with... will have a warm up set next time of 120ish or so then go heavier probably. ... Still feeling out this new routine and figuring out what weights I can pull/push around with proper form

THANK YOU!! Yes the U.A. pull ups went pretty good i guess for 1st time in a looong time... now Chin ups on the other hand.. can't do i'm a phatty

Come to think of it... my fav. pair of jeans are tighter ... damnit, if I have to buy bigger they'll all have to tailored in the waist like my (34's need to be now... the 32's are getting tight in the glutes and thighs). Oh well... I'm proud to wear shorts again sporting some pegs that are decent and starting to match the upper.

Thank you *B* for the mighty fine analyzation You ARE:

 

[*Bunny*]

Schweet... so if I steep up 4 bags of that tea it'll shut my brain off LOL .. start with one & go from there... silly ...

Knee feels like "new" ...well before pain, ect... feels great fantabulous

hehe... good trick, eh?! ... It's a pain when ppl leave a few 45's on there then i gotta pinch/squeeze/pull them off ... if only they knew the trick. I should tell Troll & Goon next time I see them throwing plates around lol

yup... the 130 felt light.. knew at 140 would be the same... so 160 i went with... will have a warm up set next time of 120ish or so then go heavier probably. ... Still feeling out this new routine and figuring out what weights I can pull/push around with proper form Always learning, always adjusting, change is constant ...

THANK YOU!! Welcome!!!
Yes the U.A. pull ups went pretty good i guess for 1st time in a looong time... now Chin ups on the other hand.. can't do i'm a phatty phat- is right ... I can't do overhand Wide grips (unassisted for she-at ... One day i will own them like I own you & the rest of my workouts ... TFK ... (well kinda)

Come to think of it... my fav. pair of jeans are tighter ... damnit, if I have to buy bigger they'll all have to tailored in the waist like my (34's need to be now... the 32's are getting tight in the glutes and thighs). Oh well... I'm proud to wear shorts again sporting some pegs that are decent and starting to match the upper. NYCE .. now THAT'S what I wanna hear

Thank you *B* for the mighty fine analyzation You ARE:

least i could do BFAM

TGIMFF

 

[Ghede]

Schweet... so if I steep up 4 bags of that tea it'll shut my brain off

Knee feels like "new" ...well before pain, ect... feels great

hehe... good trick, eh?! ... It's a pain when ppl leave a few 45's on there then i gotta pinch/squeeze/pull them off ... if only they knew the trick.

Yup... the 130 felt light.. knew at 140 would be the same... so 160 i went with... will have a warm up set next time of 120ish or so then go heavier probably. ... Still feeling out this new routine and figuring out what weights I can pull/push around with proper form
THANK YOU!! Yes the U.A. pull ups went pretty good i guess for 1st time in a looong time... now Chin ups on the other hand.. can't do i'm a phatty

Come to think of it... my fav. pair of jeans are tighter ... damnit, if I have to buy bigger they'll all have to tailored in the waist like my (34's need to be now... the 32's are getting tight in the glutes and thighs). Oh well... I'm proud to wear shorts again sporting some pegs that are decent and starting to match the upper.

love it. feels good, looks good. you must be a cashmere sweater?




El Capitan, your work out looks stellar... little thang worth shooting at: in a three set progression, let the first set be 60% of expected top weight, second set be 90%, then do the top end.

For a top end lift of 160#s give this prog. a shot, maybe you will like it, maybe not, but it seems to have a decent track record:

First set at 95lbs
Second set at 140-145
Third set at 160

That puts the last rep or two of the second set in a nasty nasty place, and really pushes the envelope on the last set. You get the working set (set two) up in the top range without exhausting the muscle on extra steps to the top, and the last set is just a scosh more effort, very efficient thang, that.

just a thought, hope it helps a tiny.

 

[SgtSlaughter]

love it. feels good, looks good. you must be a cashmere sweater?



El Capitan, your work out looks stellar... little thang worth shooting at: in a three set progression, let the first set be 60% of expected top weight, second set be 90%, then do the top end.

For a top end lift of 160#s give this prog. a shot, maybe you will like it, maybe not, but it seems to have a decent track record:

First set at 95lbs
Second set at 140-145
Third set at 160

That puts the last rep or two of the second set in a nasty nasty place, and really pushes the envelope on the last set. You get the working set (set two) up in the top range without exhausting the muscle on extra steps to the top, and the last set is just a scosh more effort, very efficient thang, that.

just a thought, hope it helps a tiny.

cashmere with mink trim lol

Thank you.. very much!! I like your set progression there but I could do more reps at 160lbs... next time (4 days or so) i was going to shoot for heavier. I get stronger as the muscles get warm. 95 would be warm up for me, too light to be a working set... right? Or does the warm up count as the set in this style routine?

I'm used to using uber maximal intensity and scaring people... it's hard not to want to do that. Heavier = more intensity (for me..and most I think) ... should I keep feeling out the exercise and what I can top out at for getting 8 reps out?

OH... my chest is recovering SUPER quick now. I love the routine I'm doing for it... but feel that I need a change already. ... maybe doing strict T.U.T. going a tad lighter will do that... what are your thoughts?

You're helping greatly! I have more questions ^^^

 

[SgtSlaughter]

least i could do BFAM

TGIMFF

TFK about the pwnage... LOL! You're going to get hurt

jk bfam

 

[*Bunny*]

TFK about the pwnage... LOL! You're going to get hurt

jk bfam

lol

I own you S-Dizz

PETA is coming after that mink comment ...