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Parabellum
New member
Chambewy20 said:
It's the purple shirt.
Parabellum's Power Log v2
- Thread starter Parabellum
- Start date
It's the purple shirt.
Parabellum
New member
12/9/2005 shirt day
John gave me another Ultimate, God bless him. This one is a little tighter.
Raw bench press - warm ups
barx20
135x10
225x8
315x1
There were a few others mixed in there but I forget what they were.
Shirt work - Ultimate - the shirt feels great.
405x1 nt
455x1 nt
495x1 -t
550x1 t - PR
585x0 t - I touched and lost it.
585x0 t - I touched and couldn't get it.
The last two something was way off. I think I didn't move the bar far enough out or it was a bad set up. There was a big difference between all the other sets and the last two.
3 Boards with a mini on each side - doubled?
135x3
315x3
405xstapled, lol.
John gave me another Ultimate, God bless him. This one is a little tighter.
Raw bench press - warm ups
barx20
135x10
225x8
315x1
There were a few others mixed in there but I forget what they were.
Shirt work - Ultimate - the shirt feels great.
405x1 nt
455x1 nt
495x1 -t
550x1 t - PR
585x0 t - I touched and lost it.
585x0 t - I touched and couldn't get it.
The last two something was way off. I think I didn't move the bar far enough out or it was a bad set up. There was a big difference between all the other sets and the last two.
3 Boards with a mini on each side - doubled?
135x3
315x3
405xstapled, lol.
Parabellum
New member
duuuuh double post.....
Why can't I delete my own post?
Why can't I delete my own post?
Parabellum
New member
12162005 shirt day at iron island
John gave me a shirt that was taken in an inch more then the one last week.
raw warm ups
barx20 135x8 228x5 275x3 315x3
Shirt bench - ultimate
405x1 x no touch
455x1 nt
495x1 nt Click here to watch 49515
560x0 nt - I didn't lock out one arm. Click here to watch 560a
560x1 touched - hit uprights - PR Click here to watch 560b
585x0 touched - the most I have touched so far - couldn't lock it out. Click here to watch 5854253
I'm still having problems with setting up. The tighter the shirt the harder it is to get the traps up and shoulders together I wind up flatter.
Pulldowns
100x8
160x8
200x8
250x6
Also
John gave me a shirt that was taken in an inch more then the one last week.
raw warm ups
barx20 135x8 228x5 275x3 315x3
Shirt bench - ultimate
405x1 x no touch
455x1 nt
495x1 nt Click here to watch 49515
560x0 nt - I didn't lock out one arm. Click here to watch 560a
560x1 touched - hit uprights - PR Click here to watch 560b
585x0 touched - the most I have touched so far - couldn't lock it out. Click here to watch 5854253
I'm still having problems with setting up. The tighter the shirt the harder it is to get the traps up and shoulders together I wind up flatter.
Pulldowns
100x8
160x8
200x8
250x6
Also
Parabellum
New member
I'm going to start posting my log here again.
2/21/2006
Neck machine
xfroft xleft x right
45x15fx15lx15
90x15fx15lx15
1352x15 lx15
Raw bench press
bar x20
95x10
135x8
225x20
315x6
Rack deads - above the kness - I need to find a way of doing these below the knees.
135x10
225x3
315x3
405x3
495x3 - added straps- my grip sucks - 6 weeks to fix it - lower back is screaming at me, that means I should stop right.....nope
585x1 - lower back is screaming at me, that means I should stop right.....nope
675x0 - lower back is screaming at me, that means I should stop right.....nope
675x1 - lower back is screaming at me, that means I should stop right.......
I need help fixing my lower back.
dumbell shrugs
70x20
85x15
135x12
132x12
stopped here because I aggrevated my left trap wiht the rack deads... It's all good it will go away.
internal / external rotatios super setting internal/extrenal
2sets x 15
seated hammer iso rows
90x10 - both arms together
180x10 - both arms together
270x6 - both arms together
360x6 - both arms together
450x6 - right arm
450x6 - left arm
lat rasies -super setting front/side
2sets x 15
internal / external rotatios super setting internal/extrenal
2sets x 15
pushdowns
3sets x 15 - pyramiding up in weight
Cable curls
2sets x 15 - pyramiding up in weight
2/21/2006
Neck machine
xfroft xleft x right
45x15fx15lx15
90x15fx15lx15
1352x15 lx15
Raw bench press
bar x20
95x10
135x8
225x20
315x6
Rack deads - above the kness - I need to find a way of doing these below the knees.
135x10
225x3
315x3
405x3
495x3 - added straps- my grip sucks - 6 weeks to fix it - lower back is screaming at me, that means I should stop right.....nope
585x1 - lower back is screaming at me, that means I should stop right.....nope
675x0 - lower back is screaming at me, that means I should stop right.....nope
675x1 - lower back is screaming at me, that means I should stop right.......
I need help fixing my lower back.
dumbell shrugs
70x20
85x15
135x12
132x12
stopped here because I aggrevated my left trap wiht the rack deads... It's all good it will go away.
internal / external rotatios super setting internal/extrenal
2sets x 15
seated hammer iso rows
90x10 - both arms together
180x10 - both arms together
270x6 - both arms together
360x6 - both arms together
450x6 - right arm
450x6 - left arm
lat rasies -super setting front/side
2sets x 15
internal / external rotatios super setting internal/extrenal
2sets x 15
pushdowns
3sets x 15 - pyramiding up in weight
Cable curls
2sets x 15 - pyramiding up in weight
i find that my lower back starts bothering me when i neglect core work. if that gets weak, the lower back suffers.
i havent done them personally, but ive heard some work with kettlebells can do wonders for the lower back. Donnie Thompson swears by them (says his lower back was awful a few years ago)
i havent done them personally, but ive heard some work with kettlebells can do wonders for the lower back. Donnie Thompson swears by them (says his lower back was awful a few years ago)
Parabellum
New member
I made a kettlebell, any links to a sample training program?
no training routines, but i did find this huge list of KB articles:
http://www.bodybuilding.com/fun/bbinfo.php?page=Kettlebells
http://www.bodybuilding.com/fun/bbinfo.php?page=Kettlebells
Parabellum
New member
2/25/2006 - shirt day
raw warmup
barx20
95x8
135x6
225x3
275x1
315x6
Tried on my new 52 double ply ragex - shirt is very tight. Thighter then my other 52. The differnece between 54/53/52 doesn't make sense.
455x 0 Popped a groin muslce in the left leg whjile trying to unrack. That's particularly fun because I pulled my hamstring the other day in the same leg, aaaarrrrrrrrrrggggggggghhhhhhhh.
545x6 old rage 52 no touch
ebay blue bands pin presses - no idea to the band tension.
135x3
225x3
315x1
raw warmup
barx20
95x8
135x6
225x3
275x1
315x6
Tried on my new 52 double ply ragex - shirt is very tight. Thighter then my other 52. The differnece between 54/53/52 doesn't make sense.
455x 0 Popped a groin muslce in the left leg whjile trying to unrack. That's particularly fun because I pulled my hamstring the other day in the same leg, aaaarrrrrrrrrrggggggggghhhhhhhh.
545x6 old rage 52 no touch
ebay blue bands pin presses - no idea to the band tension.
135x3
225x3
315x1
Parabellum
New member
3/3/2006 - shirt day
Been sick the last 3 days. I was looking for any excuse not to workout out
today.
warm up
bar x 30
135x10
185x8
225x6
275x1
put on my tight ragex 52 (the new one is 5x tighter then this one, I'm going to see if I can exchange it again)
405x1 no touch - a mile away
495x1 no touch - a mile away
605x1 no touch - a mile away - I've gotten it lower in the past, maybe I gained a few lbs since then. ok ok the shirt is toooo tight. Maybe I should turn it into a single layer shirt?
boards doubled purples +220 band tension -I put on my loose 54 rage x for this. CT helped me adjust it.
3 boards - 225x3 = 445 at the top
2 boards - 315x1 = 535 at the top
2 boards - 405x1 = 625 at the top
2 boards - 495x0 = 715 at the top - brought it down but that sucker didn't want to move off the boards. Thats the most weight I ever held in my hands. Before the lift I was looking at and thinking about all that weight and it was intimidating, the most I ever held before was I think 635. I just gave in and gave up my fear, I left it up to God. His will not mine, NO FEAR, God was with me. Praise God. This reminds me of the poem foot prints in the sand, God is always with me.
It felt good throughout except when it was racked, the shin splints in my forearm/wrist are back.
Cable crossovers for the rear delts
30x15
40x15
50x15
Lat pulldowns
150x10
200x10
I'll save these for back day
Overall a good day, Praise God!
Life is a challenge.........don't give up, take chances and risks, LIVE A LIFE OF ADVENTUIRE. It's Gods will.
Been sick the last 3 days. I was looking for any excuse not to workout out
today.
warm up
bar x 30
135x10
185x8
225x6
275x1
put on my tight ragex 52 (the new one is 5x tighter then this one, I'm going to see if I can exchange it again)
405x1 no touch - a mile away
495x1 no touch - a mile away
605x1 no touch - a mile away - I've gotten it lower in the past, maybe I gained a few lbs since then. ok ok the shirt is toooo tight. Maybe I should turn it into a single layer shirt?
boards doubled purples +220 band tension -I put on my loose 54 rage x for this. CT helped me adjust it.
3 boards - 225x3 = 445 at the top
2 boards - 315x1 = 535 at the top
2 boards - 405x1 = 625 at the top
2 boards - 495x0 = 715 at the top - brought it down but that sucker didn't want to move off the boards. Thats the most weight I ever held in my hands. Before the lift I was looking at and thinking about all that weight and it was intimidating, the most I ever held before was I think 635. I just gave in and gave up my fear, I left it up to God. His will not mine, NO FEAR, God was with me. Praise God. This reminds me of the poem foot prints in the sand, God is always with me.
It felt good throughout except when it was racked, the shin splints in my forearm/wrist are back.
Cable crossovers for the rear delts
30x15
40x15
50x15
Lat pulldowns
150x10
200x10
I'll save these for back day
Overall a good day, Praise God!
Life is a challenge.........don't give up, take chances and risks, LIVE A LIFE OF ADVENTUIRE. It's Gods will.
Parabellum
New member
3/6/06 - this was supposed to be a DE bench day.
Floor presses - first time doing these.
bar x 20
95x10
135x10
185x8
225x6
275x3
315x3
365x2
stopped here. These all felt good. I need to get some spotters and load the bar.
reverse band press
135x3
225x3
405x3
455x1
stopped here - tri's are fried.
machine traps - supersetting front and back
90x20x20
180x20x20
270x20x20
360x20x20
450x20x20
machine flyes
100x12
100x12
these made my bad shoulder feel weird so I stopped here. I'll drop the weight and up the volume next time to get used to this range of motion.
reverse flyes for the rear delts
30x12
40x12
50x12
superset front / side raises
20x10x10
20x10x10
-----------------
3/10/06 - shirt day
jsut finished a 4 day night tour, working 12 hr nights sucks. Slept for 3 hours. Mailman woke me up after like a half hour.
raw bench
barx20
135x10
185x8
225x6
shirt bench - 54 ragex - I got the sleeves piched a 1/4" above the seams. It did tighten the shirt up a bit.
315x1 no touch
405x1 no touch
495x1 I think this may have touched, if it didn't it was close
535x1 touched - having set up problems
535x1 touched - having set up problems
535x1 touched - switched from MM sytle to Byrd style setup - dropped it down faster
535x1 touched - switched from MM sytle to Byrd style setup - stopped moving my shoulders up when I take the handoff.
I have vids of the last two. I'll post them tomorrow.
Everything felt heavy today. The night tours and lack of sleep took its toll.
2 more training weeks left. falling asleep typing
OK time to go to .....zzzzzzzzZZZZZZZZZZZZZZZZZZZ
--------------
3/11/2006 - squat day @ iron island with the strongest squatters in the world
Squatting was that last thing I wanted to do today. :? I only squat a couple of times a year. I think it hurts my shoulder.
Raw squats
150x5?
240x3
330x3
420x1 - added belt
420x5
420x8
raw dead
420x1 - just for fun...easy...
I never squatted that low in my life
I can do better, I just couldn't get into it. Thanks everyone for pushing me and more importantly, showing me how to squat.
This is going to be fun.
Floor presses - first time doing these.
bar x 20
95x10
135x10
185x8
225x6
275x3
315x3
365x2
stopped here. These all felt good. I need to get some spotters and load the bar.
reverse band press
135x3
225x3
405x3
455x1
stopped here - tri's are fried.
machine traps - supersetting front and back
90x20x20
180x20x20
270x20x20
360x20x20
450x20x20
machine flyes
100x12
100x12
these made my bad shoulder feel weird so I stopped here. I'll drop the weight and up the volume next time to get used to this range of motion.
reverse flyes for the rear delts
30x12
40x12
50x12
superset front / side raises
20x10x10
20x10x10
-----------------
3/10/06 - shirt day
jsut finished a 4 day night tour, working 12 hr nights sucks. Slept for 3 hours. Mailman woke me up after like a half hour.
raw bench
barx20
135x10
185x8
225x6
shirt bench - 54 ragex - I got the sleeves piched a 1/4" above the seams. It did tighten the shirt up a bit.
315x1 no touch
405x1 no touch
495x1 I think this may have touched, if it didn't it was close
535x1 touched - having set up problems
535x1 touched - having set up problems
535x1 touched - switched from MM sytle to Byrd style setup - dropped it down faster
535x1 touched - switched from MM sytle to Byrd style setup - stopped moving my shoulders up when I take the handoff.
I have vids of the last two. I'll post them tomorrow.
Everything felt heavy today. The night tours and lack of sleep took its toll.
2 more training weeks left. falling asleep typing
OK time to go to .....zzzzzzzzZZZZZZZZZZZZZZZZZZZ
--------------
3/11/2006 - squat day @ iron island with the strongest squatters in the world
Squatting was that last thing I wanted to do today. :? I only squat a couple of times a year. I think it hurts my shoulder.
Raw squats
150x5?
240x3
330x3
420x1 - added belt
420x5
420x8
raw dead
420x1 - just for fun...easy...
I never squatted that low in my life
I can do better, I just couldn't get into it. Thanks everyone for pushing me and more importantly, showing me how to squat.
This is going to be fun.
Parabellum
New member
3/13/2006 - DE bench day
3 hrs of painting my ceilings.........the last 4 sq feet was torture. My shoulders were starting to scream at me.
raw bench press
bar x 30
95 x 10
135 x 8
185 x 6
225x3 - triceps are fried from Friday'd bench workout.
315x9
365x3
225x20
Pec deck
50x10
100x10
150x10
stopped here. I can't fit into the machine.
iso hammer from military press machine
50x10
95x10
160x8
270x6
360x0
360x0
360x0 - I hit 360 before. Just too fried.
3 hrs of painting my ceilings.........the last 4 sq feet was torture. My shoulders were starting to scream at me.
raw bench press
bar x 30
95 x 10
135 x 8
185 x 6
225x3 - triceps are fried from Friday'd bench workout.
315x9
365x3
225x20
Pec deck
50x10
100x10
150x10
stopped here. I can't fit into the machine.
iso hammer from military press machine
50x10
95x10
160x8
270x6
360x0
360x0
360x0 - I hit 360 before. Just too fried.
Parabellum
New member
3/17/2006 shirt day 4.5 hrs speep
warm up
bar x 20
95x10
135x8
185x6
225x3
275x1
3 boards with doubled greens ( 225 at the top) with single ply EHPD blash shirt - I used a scale to figure out how much tension the bands had. 273 at the top - 45 for the bar 228 for band tension round it down to 225.
bar + double greens x 3 Click here to watch bar + double greens x 3
135 + double greens x 1 Click here to watch 135 + double greens x 1
225 + double greens x 1 Click here to watch 225 + double greens x 1
315 + double greens x 1 Click here to watch 315 + double greens x 1
405 + double greens x 0 - my faith faltered and I raised the safety bars and missed this. Click here to watch 405 + double greens x 0
2 boards with doubled greens ( 225 at the top) with single ply EHPD blash shirt
405 + double greens x 1
Click here to watch 405 + double greens x 1 PRAISE GOD
405 + double greens x 0 - the spotters left and I started picking it up from the uprights and something pinched my left wrist so I passed on a next attempt.
I was thinking about dropping the weight to 545 -585 is and doing sets but I was runing out of time. (I have to go to work)
Raw bench
315-x-1-safety bars-too-high Click here to watch 315-x-1-safety bars-too-high
315x10 Click here to watch 315-x-10 PRAISE GOD
warm up
bar x 20
95x10
135x8
185x6
225x3
275x1
3 boards with doubled greens ( 225 at the top) with single ply EHPD blash shirt - I used a scale to figure out how much tension the bands had. 273 at the top - 45 for the bar 228 for band tension round it down to 225.
bar + double greens x 3 Click here to watch bar + double greens x 3
135 + double greens x 1 Click here to watch 135 + double greens x 1
225 + double greens x 1 Click here to watch 225 + double greens x 1
315 + double greens x 1 Click here to watch 315 + double greens x 1
405 + double greens x 0 - my faith faltered and I raised the safety bars and missed this. Click here to watch 405 + double greens x 0
2 boards with doubled greens ( 225 at the top) with single ply EHPD blash shirt
405 + double greens x 1
Click here to watch 405 + double greens x 1 PRAISE GOD
405 + double greens x 0 - the spotters left and I started picking it up from the uprights and something pinched my left wrist so I passed on a next attempt.
I was thinking about dropping the weight to 545 -585 is and doing sets but I was runing out of time. (I have to go to work)
Raw bench
315-x-1-safety bars-too-high Click here to watch 315-x-1-safety bars-too-high
315x10 Click here to watch 315-x-10 PRAISE GOD
Parabellum
New member
3/22/06 back day
- tired and dehydrated from bp meds.
shrugs
bar x 20
135x20
225x20
315x20
405x10
Rack deads - right above the knee
495x1
585x1
635x1
I probably should not have done these, tweaked my elbow a little.
Bent over row machine with a mini band
45x10
90x8
135x6
160x6
225x1
225x2 - band
-----------------------------------------------------------------------
3/24/2006 - last shirt day before the meet
- everything felt really heavy today. Dehydrated from bp meds.
warm up
bar x20
95x10
135x8
225x3
275x1
shirt bench
345x1 nt
455x1 nt - very close to touching
530x1 nt - barely locked this out and I was 3 ' from touching
My form sucks. I didn't adjust my shirt. I rushed everything. I should have taken smaller jumps. Everytime I start pressing my right tri starts killing me, this happend a few weeks ago too. Wrists were killing me no matter how tight I put my wraps on, feels like shin splints in my forearms.
- tired and dehydrated from bp meds.
shrugs
bar x 20
135x20
225x20
315x20
405x10
Rack deads - right above the knee
495x1
585x1
635x1
I probably should not have done these, tweaked my elbow a little.
Bent over row machine with a mini band
45x10
90x8
135x6
160x6
225x1
225x2 - band
-----------------------------------------------------------------------
3/24/2006 - last shirt day before the meet
- everything felt really heavy today. Dehydrated from bp meds.
warm up
bar x20
95x10
135x8
225x3
275x1
shirt bench
345x1 nt
455x1 nt - very close to touching
530x1 nt - barely locked this out and I was 3 ' from touching
My form sucks. I didn't adjust my shirt. I rushed everything. I should have taken smaller jumps. Everytime I start pressing my right tri starts killing me, this happend a few weeks ago too. Wrists were killing me no matter how tight I put my wraps on, feels like shin splints in my forearms.
Parabellum
New member
5/12/2006 shirt day
Body weight - 280 lbs
warm up
barx20
95x10
135x8
2 boards
225x3
Shirted 2 boards -dbl ragex size 52
doubled green bands + bar x 1
doubled green bands + 135 x 1
doubled green bands + 225 x 1
doubled green bands + 275 x 0 - trying to touch and screwing up my groove - on the way up this went towards my face...thank God for great spotters!
Shirted 3 boards -dbl ragex size 52
doubled green bands + 275 x 1 - Praise God!
doubled green bands + 315 x 1 - Praise God!
raw 2 boards
135x3
225x3
315x1-3 reps - I can't remember how many.
405x1
God has told me through a friend that I am on the right track!
Praise God!
Jude 1:2 Mercy, peace and love be yours in abundance. God Bless
Body weight - 280 lbs
warm up
barx20
95x10
135x8
2 boards
225x3
Shirted 2 boards -dbl ragex size 52
doubled green bands + bar x 1
doubled green bands + 135 x 1
doubled green bands + 225 x 1
doubled green bands + 275 x 0 - trying to touch and screwing up my groove - on the way up this went towards my face...thank God for great spotters!
Shirted 3 boards -dbl ragex size 52
doubled green bands + 275 x 1 - Praise God!
doubled green bands + 315 x 1 - Praise God!
raw 2 boards
135x3
225x3
315x1-3 reps - I can't remember how many.
405x1
God has told me through a friend that I am on the right track!
Praise God!
Jude 1:2 Mercy, peace and love be yours in abundance. God Bless
Parabellum
New member
5/15/2006 bench assistance day
lat raises for a few reps to warm up the shoulders
raw bench press - the plan was to go for reps with 315, at least 10+
barx20
95x10
135x10
185x8 - started stretching out my shoulders.... bad idea.
225x3 - my good shoulder is pinching me while moving my arm around. Like the bones are not lining up. It must be something I did while stretching. I must have moved it out of place some how.
275x1 - So what do I do... I add lbs and ask God to watch over me so I don't get hurt. The devil launched an attack on me. I think because the devil wanted to chase me out of the gym because of the shirt I was wearing and getting a lot of attention.
I'm trying to open peoples eyes to God. But the devil was defeated, again! Praise God. This rep felt weird but better then the 225.
315x6 - I shut it down here. My shoulders felt ok but my tri's are fried from the band work on Friday. Praise God!
I'm going to have to add more rotator cuff work to keep my shoulders healthy.
Dumbell shrugs - no pain Praise God!
75x20
100x15
140x12
140x12
140x12
front lat raises super setted with side raises
10x15 x15
10x15 x15
10x15 x15
hammer curls
45x10 - this is putting a lot of strain on my shoulders and I don't want to keep going and let my stupid ego get me hurt again. - Praise God
Cable internal and external rotations super set
15x15 x15
cable curls
50x10
70x10
I really wanted to do some shoulder presses. But I came to my senses and went home. Praise God!
lat raises for a few reps to warm up the shoulders
raw bench press - the plan was to go for reps with 315, at least 10+
barx20
95x10
135x10
185x8 - started stretching out my shoulders.... bad idea.
225x3 - my good shoulder is pinching me while moving my arm around. Like the bones are not lining up. It must be something I did while stretching. I must have moved it out of place some how.
275x1 - So what do I do... I add lbs and ask God to watch over me so I don't get hurt. The devil launched an attack on me. I think because the devil wanted to chase me out of the gym because of the shirt I was wearing and getting a lot of attention.
I'm trying to open peoples eyes to God. But the devil was defeated, again! Praise God. This rep felt weird but better then the 225.
315x6 - I shut it down here. My shoulders felt ok but my tri's are fried from the band work on Friday. Praise God!
I'm going to have to add more rotator cuff work to keep my shoulders healthy.
Dumbell shrugs - no pain
Praise God!75x20
100x15
140x12
140x12
140x12
front lat raises super setted with side raises
10x15 x15
10x15 x15
10x15 x15
hammer curls
45x10 - this is putting a lot of strain on my shoulders and I don't want to keep going and let my stupid ego get me hurt again. - Praise God
Cable internal and external rotations super set
15x15 x15
cable curls
50x10
70x10
I really wanted to do some shoulder presses. But I came to my senses and went home.
Praise God!
Parabellum
New member
5/18/2006 back day
rack deads - right above the knee
barx10
135x10
225x3
315x3
405x1
495x1 - starting slipping out of my hands
added belt and straps
585x1
675x1 - Praise God!!
hammer machine t bar rows
1 plate(45lbs) x10
2p x 8
3p x 6
4p x 6
5p x 1 - oh hell no, you can't hold me down. Praise God!
5p x 3
hammer machine rows - two hands at once
90x10
180x8
270x8
360x6
switched to single arms
450x6
540x6 - I had to take all the plates off and the thick rubber o-ring to make room for another plate. ---- PR ---- PRAISE GOD.
5/19/2006 shirt day
warm up
barx20
barx20
95x10
135x8
185x6
225x3
shirt bench - dbl ply ragex 54 - I didn't touch on any.
315x1
405x1
495x1
I'm jumping up too high in weight.
I shut it down here. I'm friedfrom yesterdays back work and not fully recovered from my last bench workout. - Praise God!
Kara came down to the gym today andkicked ass in the squats. Kara is super cool!!!
5/23/2006 I don't know how to squat day
raw squats
barx30
barx20
barx20
135x10
185x10
225x10 < knee is weird
275x1
Lord please keep your healing hand on me.
315x20 -added belt ------- Praise God--- my heart and lungs wanted to explode. It took me 10 min to get back to normal! ------- Praise God
405x6 - added wraps --- I was going for 20 but I'm fried -Praise God
shrug machine super sets front and back
90x20 x20
180x20 x20
270x20 x20
360x20 x20
450x20 x20
God Bless
5/26/2006 shirt day
raw warm up - I can't remember the exact numbers.....
barx10?
95x8
135x6
185x6
225x3
275x1
dlb ply stock open back 54 - I didn't touch on any - Big thanks to CT for adjusting my shirt- you think I would have learned by now. Big thanks to Eric for the awesome hand offs.
315x1
365x1
405x1
455x1
495x1 - felt like 600 lbs.
495x1 - lost my air on the way up and couldn't suck in on the way up.
495x1 - the best rep by far and form was pretty good here.
495x1
Well another lack luster bench day for me.........or was it?
I started getting really discouraged after my 1st rep with 495. I started thinking where has my strength gone? I'm never going to make any progress. I've been stuck at trying to break 600 for over a year now. I'm being tempted to resort to other methods to increase my strength and the temoptation is great........but wait did I hear something........was that a voice ......."I am with you". What ? Am I imagining things now. No I am not. You have to listen, God's is talking, we get so wrapped up in us(me me me me me) that we can't here the subtle voice of God. are you aloowing yourself to truely listen? Now I know not to be discouraged and afraid. Praise God!
Well folks I think it's time to through in the towel.
No ......not giving up benching. lol .
CT recommended that it may be time to get back into a demin. I think he's right. I was thinking about using poly's for board work and a demin for shirt work I need to shake things up. What I am doing now is now working at all.
God Bless
Squat day - I started squatting again 3 weeks ago.
squat
with briefs
135x10
225x3
315x1
405x1
add squat suit
495x1
545x - crappy form
545x1
635 - too far forward, racked it
635 - I started down and took a breath, racked it
The heavier the weight gets the more I start to round my back.
I'll be close to a grand by the end of the year!
My 7 year lay off from abs is over.
Standing abs
50x3 - I'll do it tomorrow.
If He is with me who can be against me?
Praise God!!
rack deads - right above the knee
barx10
135x10
225x3
315x3
405x1
495x1 - starting slipping out of my hands
added belt and straps
585x1
675x1 - Praise God!!
hammer machine t bar rows
1 plate(45lbs) x10
2p x 8
3p x 6
4p x 6
5p x 1 - oh hell no, you can't hold me down. Praise God!
5p x 3
hammer machine rows - two hands at once
90x10
180x8
270x8
360x6
switched to single arms
450x6
540x6 - I had to take all the plates off and the thick rubber o-ring to make room for another plate. ---- PR ---- PRAISE GOD.
5/19/2006 shirt day
warm up
barx20
barx20
95x10
135x8
185x6
225x3
shirt bench - dbl ply ragex 54 - I didn't touch on any.
315x1
405x1
495x1
I'm jumping up too high in weight.
I shut it down here. I'm friedfrom yesterdays back work and not fully recovered from my last bench workout. - Praise God!
Kara came down to the gym today andkicked ass in the squats. Kara is super cool!!!
5/23/2006 I don't know how to squat day
raw squats
barx30
barx20
barx20
135x10
185x10
225x10 < knee is weird
275x1
Lord please keep your healing hand on me.
315x20 -added belt ------- Praise God--- my heart and lungs wanted to explode. It took me 10 min to get back to normal! ------- Praise God
405x6 - added wraps --- I was going for 20 but I'm fried
-Praise Godshrug machine super sets front and back
90x20 x20
180x20 x20
270x20 x20
360x20 x20
450x20 x20
God Bless
5/26/2006 shirt day
raw warm up - I can't remember the exact numbers.....
barx10?
95x8
135x6
185x6
225x3
275x1
dlb ply stock open back 54 - I didn't touch on any - Big thanks to CT for adjusting my shirt- you think I would have learned by now. Big thanks to Eric for the awesome hand offs.
315x1
365x1
405x1
455x1
495x1 - felt like 600 lbs.
495x1 - lost my air on the way up and couldn't suck in on the way up.
495x1 - the best rep by far and form was pretty good here.
495x1
Well another lack luster bench day for me.........or was it?
I started getting really discouraged after my 1st rep with 495. I started thinking where has my strength gone? I'm never going to make any progress. I've been stuck at trying to break 600 for over a year now. I'm being tempted to resort to other methods to increase my strength and the temoptation is great........but wait did I hear something........was that a voice ......."I am with you". What ? Am I imagining things now. No I am not. You have to listen, God's is talking, we get so wrapped up in us(me me me me me) that we can't here the subtle voice of God. are you aloowing yourself to truely listen? Now I know not to be discouraged and afraid. Praise God!
Well folks I think it's time to through in the towel.
No ......not giving up benching. lol .
CT recommended that it may be time to get back into a demin. I think he's right. I was thinking about using poly's for board work and a demin for shirt work I need to shake things up. What I am doing now is now working at all.
God Bless
Squat day
- I started squatting again 3 weeks ago. squat
with briefs
135x10
225x3
315x1
405x1
add squat suit
495x1
545x - crappy form
545x1
635 - too far forward, racked it
635 - I started down and took a breath, racked it
The heavier the weight gets the more I start to round my back.
I'll be close to a grand by the end of the year!
My 7 year lay off from abs is over.
Standing abs
50x3 - I'll do it tomorrow.
If He is with me who can be against me?
Praise God!!
Parabellum
New member
6/15/2006 Back/traps
Cuff complex
rack deads -right above knee caps standing on 25lbs plates
135x10
225x3
315x3
405x3
495x2
585x1 - added straps
Lord keep your healing hand on me.
675x0
stepped off the 25lbs plates
675x1 - Praise God
dumbell shrug
100's x20
135's x10
150's x8
150's x8
150's x8
150's x8
135'sx13
side lat raises
15x15
15x15
15x15
15x15
bent over lat rasies
15x15
15x15
15x15
15x15
t-bar row machine with mini band
45x10
90x8
135x5
180x1
removed mini band
180x4
Hammer curls
40x8
60x8
75x8
Cuff complex
rack deads -right above knee caps standing on 25lbs plates
135x10
225x3
315x3
405x3
495x2
585x1 - added straps
Lord keep your healing hand on me.
675x0
stepped off the 25lbs plates
675x1 - Praise God
dumbell shrug
100's x20
135's x10
150's x8
150's x8
150's x8
150's x8
135'sx13
side lat raises
15x15
15x15
15x15
15x15
bent over lat rasies
15x15
15x15
15x15
15x15
t-bar row machine with mini band
45x10
90x8
135x5
180x1
removed mini band
180x4
Hammer curls
40x8
60x8
75x8
Parabellum
New member
6/23/06 - out east with John, Doug, Greg, Ben, Lenny, & Chase.
shirt day
warm up
135x8
225x6
275x1
315x1
add 52 dbl ragex - I did not touch on any
405x1
495x1
585x1
pete585.wmv
645x0 -where is the explosion - I have to work on my catch and throw board work to fix this.
pete645a.wmv
645x1 - PR !!!! Praise God
pete645b.wmv
700x0 -
pete700.wmv
I have not been over 600 in a long time and now this. it was truely amazing. PRAISE GOD!
I wandered into unknown territiry with 700. I'm used to this shirt just stopping the weight a few inches above touching and this time it got so low that it startled me. I noticed something while the weight was down there though. Something felt off about my sleeves. I cut them a little too short and I felt the pressure of where I cut them. An extra inch would have made a big difference with more support of my arms while in the touch zone.
God thank you for blessing me with such a great friends.
Don't let fear rule your life - live a life of adventure!
God Bless!!!!
shirt day
warm up
135x8
225x6
275x1
315x1
add 52 dbl ragex - I did not touch on any
405x1
495x1
585x1
pete585.wmv
645x0 -where is the explosion - I have to work on my catch and throw board work to fix this.
pete645a.wmv
645x1 - PR !!!! Praise God
pete645b.wmv
700x0 -
pete700.wmv
I have not been over 600 in a long time and now this. it was truely amazing. PRAISE GOD!
I wandered into unknown territiry with 700. I'm used to this shirt just stopping the weight a few inches above touching and this time it got so low that it startled me. I noticed something while the weight was down there though. Something felt off about my sleeves. I cut them a little too short and I felt the pressure of where I cut them. An extra inch would have made a big difference with more support of my arms while in the touch zone.
God thank you for blessing me with such a great friends.
Don't let fear rule your life - live a life of adventure!
God Bless!!!!
Last edited:
awesome stuff man!
Parabellum
New member
Thanks Dev
Bald Gorilla
New member
parabellum, you said you used the EHPD blast shirt but no comments. What do you think of that shirt for a single ply?
Great log by the way. RIVETING!
Great log by the way. RIVETING!
Parabellum
New member
Bald Gorilla said:parabellum, you said you used the EHPD blast shirt but no comments. What do you think of that shirt for a single ply?
Great log by the way. RIVETING!
I used that shirt for rehab work and it worked out great for me.
Parabellum
New member
7/8/2006 last workout - worked a 12 hr night shift, fun!, then went home and hit the rack. I couldn't slee, but managed to get 3hrs of restless tossing and turning, all I could think of was hittign the gym. So I got up ate something, checked my email, etc.. then hit the gym
warm up raw
barx20
135x10
225x3
315x1
ultimate (I think this is too big on me) - no touch on all - spotter touched the bar on a lot of the reps. - I hit the uprights a few times - I don't know if you can see it in the vids.
405x1
455x1
495x1
545x2
545x1
Put in a looser ultimate with tighter sleeves
545x1
Stripped it down and added dbl greens and dbl_ragex52 -most of the vids are MIA for some reason.
bar + dbl greens x2
135 + dbl greens x2
315 + dbl greens x2
405 + dbl greens x2
455 + dbl greens x2
stopped here
This was a crappy workout and my lockouts weren't where I wanted them to be but my shoulders do not hurt, Praise God!! I think that ultimate is too big for me.
I'm still not sure what shirt to use. I have 2 options
1st option
ultimate
545
585 - for a meet PR
605
2nd option
ultimate
585 - for a meet PR
change to ragex
665
705
or step out in faith for the 3rd option
ragex
645 or 665 - but I never touched 645
665 or 685
705
I need some advice.
7/15
1st and foremost thank you Jesus and I hope I gave the Lord pleasure with my lifting today.
I went with option D, ask CT to help me pick a shirt and attempts Thanks CT!
I wound up going with a stock dbly ply ragex 54
1st - 570 good - no vid
2nd - 605 - miss
3rd - 605 - PR - PR - PR Praise God!!
Joel hit 800!!!
Zane hit 710!!!!
Is was a sick meet. John Bernor went all out and ran a great meet.
7/24/2006 bench assistance day
I spent 4hrs in the heat painting and then going up and down the stairs taking stuff from the 3rd floor to the basement. I lost a lot of water. PLus I'm dehyrated from the weekend. When will I learn? Drank a red bull and hit the gym(not a good idea) :roll:
raw bench
barx20
135x10
135x10 - tried benching like Kennely benching in the road to the Arnold and I felt sharp pain in the tri's.
225x10
315x3
365x1
315x5
ok the red bull was a very bad idea. At this point I'm sweating alot and very dehydrated.
Key presses
45x10
65x10
65x10
Pushdowns with purple band - these are fun
x10
x10
x10
x10
hammer curls
65x10
75x10
07/27/2006 after night shift squat day. I add "night shift" because I am not physically or mentally 100% at these times. :shock:
no coffee or red bull this time around, thank God!!! I'm still dehydrated from changing a mail box lock in my sweltering hallway. I was going to hit the rack but I caught my second wind and hit the gym
raw sqauts
barx20
135x20
225x20
315x20 <---can't breath, ears clogged up all of a sudden, nausea, headache everything is fading to black and I was having a hard time here I asked the Lord for help and the Lord brought me back. Praise God!! Those are some of the symtoms of heat exhaustion.
I felt horrible for 2 hrs after and called in sick for my next night shift. I'm still thirsty even after I drink something
7/28 shirt day - it was great working out wiht Joel, Pete, Larry and Greg - great crew!!
warm up
bar x 20
95x10
135x10
185x8
225x6
275x1
315x3
add 52 dblRageX - tight shirt - someone hide this shirt from me. - I didn't touch on any.
425x1
515x1
650x1 - PR for the lockout
650x1 EDIT: I forgot to add these:
raw(comp grip) - it;s been about 3 yrs since I did any rawboard work
5boards
335x1x5
425x1x5
PRAISE GOD!!!!!!!!
warm up raw
barx20
135x10
225x3
315x1
ultimate (I think this is too big on me) - no touch on all - spotter touched the bar on a lot of the reps. - I hit the uprights a few times - I don't know if you can see it in the vids.
405x1
455x1
495x1
545x2
545x1
Put in a looser ultimate with tighter sleeves
545x1
Stripped it down and added dbl greens and dbl_ragex52 -most of the vids are MIA for some reason.
bar + dbl greens x2
135 + dbl greens x2
315 + dbl greens x2
405 + dbl greens x2
455 + dbl greens x2
stopped here
This was a crappy workout and my lockouts weren't where I wanted them to be but my shoulders do not hurt, Praise God!! I think that ultimate is too big for me.
I'm still not sure what shirt to use. I have 2 options
1st option
ultimate
545
585 - for a meet PR
605
2nd option
ultimate
585 - for a meet PR
change to ragex
665
705
or step out in faith for the 3rd option
ragex
645 or 665 - but I never touched 645
665 or 685
705
I need some advice.
7/15
1st and foremost thank you Jesus and I hope I gave the Lord pleasure with my lifting today.
I went with option D, ask CT to help me pick a shirt and attempts Thanks CT!
I wound up going with a stock dbly ply ragex 54
1st - 570 good - no vid
2nd - 605 - miss
3rd - 605 - PR - PR - PR Praise God!!
Joel hit 800!!!
Zane hit 710!!!!
Is was a sick meet. John Bernor went all out and ran a great meet.
7/24/2006 bench assistance day
I spent 4hrs in the heat painting and then going up and down the stairs taking stuff from the 3rd floor to the basement. I lost a lot of water. PLus I'm dehyrated from the weekend. When will I learn? Drank a red bull and hit the gym(not a good idea) :roll:
raw bench
barx20
135x10
135x10 - tried benching like Kennely benching in the road to the Arnold and I felt sharp pain in the tri's.
225x10
315x3
365x1
315x5
ok the red bull was a very bad idea. At this point I'm sweating alot and very dehydrated.
Key presses
45x10
65x10
65x10
Pushdowns with purple band - these are fun
x10
x10
x10
x10
hammer curls
65x10
75x10
07/27/2006 after night shift squat day. I add "night shift" because I am not physically or mentally 100% at these times. :shock:
no coffee or red bull this time around, thank God!!! I'm still dehydrated from changing a mail box lock in my sweltering hallway. I was going to hit the rack but I caught my second wind and hit the gym
raw sqauts
barx20
135x20
225x20
315x20 <---can't breath, ears clogged up all of a sudden, nausea, headache everything is fading to black and I was having a hard time here I asked the Lord for help and the Lord brought me back. Praise God!! Those are some of the symtoms of heat exhaustion.
I felt horrible for 2 hrs after and called in sick for my next night shift. I'm still thirsty even after I drink something
7/28 shirt day - it was great working out wiht Joel, Pete, Larry and Greg - great crew!!
warm up
bar x 20
95x10
135x10
185x8
225x6
275x1
315x3
add 52 dblRageX - tight shirt - someone hide this shirt from me. - I didn't touch on any.
425x1
515x1
650x1 - PR for the lockout
650x1 EDIT: I forgot to add these:
raw(comp grip) - it;s been about 3 yrs since I did any rawboard work
5boards
335x1x5
425x1x5
PRAISE GOD!!!!!!!!
Last edited:
Parabellum
New member
9/15 shirt bench out east
Tough commute .. I had a hard time staying awake. ...zzzzzzzz
warm up
barx20
135x8
185x5 <- right shoulder, side delt area, is not aligning right, this hurt. (I've been working on this with my dr)
225x5 <--- stretched, added icey hot and brought my grip in. Felt much better
275x2
add dbl ragex 54
315x1 - no touch
405x1
455x1
495x1 - very close
545x1 - touched
605x1- touched - took forever to lockout.
635x0- I did not take the handoff right and fought it. When I finally started going down my right shoulder side delt area hurt like it was going to explode. I learned a lesson in benching here. I'm taking the bar out of the rack all wrong and not over my back when I start to come down.
Here's what I need to work on
1 head up when I start
2 arms bent out of the rack - I have my arms locked which is wrong. 1 & 2 will get me to #3
3 move over belly/back with handoff
4 tuck elbows
should be a sea saw effect here.
495x1 - touched - best rep to date
PRAISE GOD
tricep rope pushdowns
70x15
70x15
70x15
Tough commute .. I had a hard time staying awake. ...zzzzzzzz
warm up
barx20
135x8
185x5 <- right shoulder, side delt area, is not aligning right, this hurt. (I've been working on this with my dr)
225x5 <--- stretched, added icey hot and brought my grip in. Felt much better
275x2
add dbl ragex 54
315x1 - no touch
405x1
455x1
495x1 - very close
545x1 - touched
605x1- touched - took forever to lockout.
635x0- I did not take the handoff right and fought it. When I finally started going down my right shoulder side delt area hurt like it was going to explode. I learned a lesson in benching here. I'm taking the bar out of the rack all wrong and not over my back when I start to come down.
Here's what I need to work on
1 head up when I start
2 arms bent out of the rack - I have my arms locked which is wrong. 1 & 2 will get me to #3
3 move over belly/back with handoff
4 tuck elbows
should be a sea saw effect here.
495x1 - touched - best rep to date
PRAISE GOD
tricep rope pushdowns
70x15
70x15
70x15
Parabellum
New member
9/16/2006 squat day out east
raw warm ups
barx10
145x8
235x5
add groove briefs
345x1
430x1
430x1
520x1
stopped here - I want to take it slow instead of my usual keep adding plates until I break something
Outstanding squatting today by everyone!!!
seated rows
150x10
195x10
250x6 - well my take is it slow thing did not last I made too high of a jump and screwed up my elbow
The day started off ok but after I got to the gym the devil was throwing lots of fiery darts at me. I realized what was happening on the drive home and We got rid of him. Praise God.
The devil will throw all kinds of fiery darts at you and you can defeat him with the word of God, it's sharper then a two edged sword.
God Bless
raw warm ups
barx10
145x8
235x5
add groove briefs
345x1
430x1
430x1
520x1
stopped here - I want to take it slow instead of my usual keep adding plates until I break something
Outstanding squatting today by everyone!!!
seated rows
150x10
195x10
250x6 - well my take is it slow thing did not last I made too high of a jump and screwed up my elbow
The day started off ok but after I got to the gym the devil was throwing lots of fiery darts at me. I realized what was happening on the drive home and We got rid of him. Praise God.
The devil will throw all kinds of fiery darts at you and you can defeat him with the word of God, it's sharper then a two edged sword.
God Bless
Parabellum
New member
9/22 - shirt day
warm up
bx20
bx20
185x5
225x1
- right shoulder pain with all raw stuff.
add ragex
315x1 - 3 board
all the following to a 2 board
405x1 nt
495x1 nt
585x1
635x1 -pr Praise God
655x1 -pr Praise God
The devil kept telling me that I can not do this its too heavy, give up. You did the 635 leave it at that. But I can do all things through Christ who gives me strength. Praise God!!!
705x0
I have some vids that I'll post tomorrow.
Things to remember:
head up
bar over
tuck and roll
shove
one fliud motion like a sea saw
God Bless!
9/25/2006 bench assistance / shoulder rehab day
raw bench press - I think the bicep tendon and or ligaments are the cause of my pain.
barx30
barx30
barx30
95x30
135x20 - fast
225x17 < cheesed out
The wider my grip the higher the pain level. It's bearable but I am reluctant to push it and snap one of my biceps. Thank you Jesus for keeping your healing hand on me.
v bar rows
130x12
150x12
150x12
150x12
150x12
fat bar pushdowns
60x15
60x15
60x15
60x15
Shoulder rehab exercises
Side lying abduction
5x15
5x15
Field goal
5x15
5x15
Concentric/Eccentric Er
5x15
5x15
Modified Empty Can
5x20
5x20
T-curl -alternate pronation/supination with hand - cables
7.5x15
10x15
Subscapularis pulls - cables - I can not get my hand behind my back - Lack of ROM.
10x15
10x15
Bilateral BB3
5x15
5x15
Standing 3way
5x15
5x15
hammer curls
40x30
Do you think I am doing too much volume?
God Bless
warm up
bx20
bx20
185x5
225x1
- right shoulder pain with all raw stuff.
add ragex
315x1 - 3 board
all the following to a 2 board
405x1 nt
495x1 nt
585x1
635x1 -pr Praise God
655x1 -pr Praise God
The devil kept telling me that I can not do this its too heavy, give up. You did the 635 leave it at that. But I can do all things through Christ who gives me strength. Praise God!!!
705x0
I have some vids that I'll post tomorrow.
Things to remember:
head up
bar over
tuck and roll
shove
one fliud motion like a sea saw
God Bless!
9/25/2006 bench assistance / shoulder rehab day
raw bench press - I think the bicep tendon and or ligaments are the cause of my pain.
barx30
barx30
barx30
95x30
135x20 - fast
225x17 < cheesed out
The wider my grip the higher the pain level. It's bearable but I am reluctant to push it and snap one of my biceps. Thank you Jesus for keeping your healing hand on me.
v bar rows
130x12
150x12
150x12
150x12
150x12
fat bar pushdowns
60x15
60x15
60x15
60x15
Shoulder rehab exercises
Side lying abduction
5x15
5x15
Field goal
5x15
5x15
Concentric/Eccentric Er
5x15
5x15
Modified Empty Can
5x20
5x20
T-curl -alternate pronation/supination with hand - cables
7.5x15
10x15
Subscapularis pulls - cables - I can not get my hand behind my back - Lack of ROM.
10x15
10x15
Bilateral BB3
5x15
5x15
Standing 3way
5x15
5x15
hammer curls
40x30
Do you think I am doing too much volume?
God Bless
Parabellum
New member
On my way back from my 2nd shoulder surgery in Jan 07.
22APR2008
raw squats
bx10
135x10
225x5
315x5
add belt
405x5
add knee wraps
495x5
all sets walked out. I almost lost the 495
I made a big mistake with going so low on the hack squats on 08APR2008. My knee's still feel weird.
seated press
bx20
bx20
95x10
deadlift - I was feeling lazy so I used the dead machine
90x5
270x5
450x5
540x2 - lol a plate fell off
add straps
630x3
db hammer curls
50x10
50x10
22APR2008
raw squats
bx10
135x10
225x5
315x5
add belt
405x5
add knee wraps
495x5
all sets walked out. I almost lost the 495
I made a big mistake with going so low on the hack squats on 08APR2008. My knee's still feel weird.
seated press
bx20
bx20
95x10
deadlift - I was feeling lazy so I used the dead machine
90x5
270x5
450x5
540x2 - lol a plate fell off
add straps
630x3
db hammer curls
50x10
50x10
Parabellum
New member
23APR2008
raw bench
bx20
135x10
185x5
225x5
275x1
315x5
add phenom
365x1
405x1
455x1
495x1
545x1
585x0 - can't get it out of the uprights
585x0 - can't get it out of the uprights
no spotters and no lift offs
lockouts
585x1
675x0
675x0
raw bench
bx20
135x10
185x5
225x5
275x1
315x5
add phenom
365x1
405x1
455x1
495x1
545x1
585x0 - can't get it out of the uprights
585x0 - can't get it out of the uprights
no spotters and no lift offs
lockouts
585x1
675x0
675x0
Parabellum
New member
I had to take some time off due to lots of BS at work killing my motivation.
03May2008 backyard training.
three bowls of my home made tuna surprise kept me on the can for hours this morning .
trap bar shrugs
135x10
225x10
315x8
trap bar deads
135x5
225x5
315x5
435x5
03May2008 backyard training.
three bowls of my home made tuna surprise kept me on the can for hours this morning .
trap bar shrugs
135x10
225x10
315x8
trap bar deads
135x5
225x5
315x5
435x5
Parabellum
New member
04 May 2008
Bench
bx20
bx20
135x10
185x8
225x6
275x3
315x1
345x2
345x1
tweaked bum shoulder x1 I felt something pop ... maybe a minor tear ... doesn't feel to bad.
2 boards
325x2
skipped the rest of the boards due to tweaking shoulder.
tri pushdowns
50x10x3sets
pulldows "w" bar
120x6
180x5
230x5
shoulder still feels funny....shutting it down for today.
10May2008
backyard
overhead press
bx20
95x10
115x10
shoulder feels better but still feels funny
bent over rows
135x10
225x10
275x6
315x5
trap bar deads
225x5
315x5
405x2
trap bar shrugs
225x10
315x10
curls - super set with rev curls
65x10 - 65x10
65x10 - 65x10
65x10 - 65x10
green band explosive pulldowns 3 sets of 20.
I am changing my workouts
Sat = bench/overhead press/ tri's
Sun = squats /curls
Wed = deads / back work
Bench
bx20
bx20
135x10
185x8
225x6
275x3
315x1
345x2
345x1
tweaked bum shoulder x1 I felt something pop ... maybe a minor tear ... doesn't feel to bad.
2 boards
325x2
skipped the rest of the boards due to tweaking shoulder.
tri pushdowns
50x10x3sets
pulldows "w" bar
120x6
180x5
230x5
shoulder still feels funny....shutting it down for today.
10May2008
backyard
overhead press
bx20
95x10
115x10
shoulder feels better but still feels funny
bent over rows
135x10
225x10
275x6
315x5
trap bar deads
225x5
315x5
405x2
trap bar shrugs
225x10
315x10
curls - super set with rev curls
65x10 - 65x10
65x10 - 65x10
65x10 - 65x10
green band explosive pulldowns 3 sets of 20.
I am changing my workouts
Sat = bench/overhead press/ tri's
Sun = squats /curls
Wed = deads / back work
Parabellum
New member
5 oct 2008 ME lower
GM's
bx10
135x10
185x3
squats with green band
135x5
225x3
add loooooooooose briefs
315x3
405x3
495x0 I can't get it out of the uprights evenly and walk it out. no spotters.
405x10
www.flickr.com/photos/...4960659240
www.flickr.com/photos/...971604701/
www.flickr.com/photos/...972449224/
How much tension is at the top?
rack pulls - above knee
225x3
315x3
405x3
add straps
495x3
hammer row - two arms
270x6
360x3
hammer rows - 1 arm
180x3 x r /x3 l
225x6 x r / x6 l
19 Oct 2008 - Back yard
bench press
bx30
95x20
135x15
3 boards
225x5
4 boards
275x3
315x3
365x3
super set tri/ bi
pushdowns 50 x15 125x15 125x15
peracher curls 50x10 100x2 50x10
wrist roller -arms stiff at shoulder level
20 x 2 - what a pump wow
26 Oct 2008 - back yard ME upper
bench press
bx30
135x5
add 4 board and shirt
225x3
change shirt- ipf katana
225x3
change shirt - ehpd
225x3
change shirt - blast
225x3
change shirt - single ragex
225x3
change shirt - ultimate
225x3
change shirt - phenom
225x3
I'm having trouble with my left shoulder and I was looking for a shirt that would keep my shoulder tight. No luck
close grip
135x10 - super slooooooooooooooow - I feel the tendon getting stuck on something.
135x3 - wider grip - - super slooooooooooooooow - not today
135x10 - narrow grip - - super slooooooooooooooow - these hurt less.
I think my left shoulder is acting up because I have not been lifting heavy for the last 2 years and the surrounding muscles are starting to get weak.
tri push downs
75x6
75x6
75x6
wide grip pullups
x6
med grip
x3
narrow
x3
I have no energy. I need to take a better care of my eating habits on the weekends. I am not taking on enough calories.
27 oct 2008 P90x kempo
28 oct 2008 - gym - de day, sort of, lol
cuff work to warm up the shoulders
hammer iso wide chest machine - at this point I am just looking for something that does not hurt. shoulder pain = don't do it.
90x20
180x10
270x10
360x5
hammer machine deads
180x5
270x5
360x5
dumbell shrugs
80 each arm x20
90 each arm x15
120 each arm x10
130 each arm x10
add straps
140 each arm x20
80 each arm x20
leg curls
45x20
90x10
135x8
tbar rows with mini band
45x10
90x10
135x10
180x8
cable shoulder rehab - 4 movements
internal rotation x20 each arm
external rotation x20 each arm
pull out the sword x20 each arm
cut some one in half x20 each arm
the last 2 are complements of the guru CT.
close grip bench super setted with nose breakers
bx10 / bx10
95x10 / 95x10
135x10 / 135x10
hammer curls
40 each arm x10
40 each arm x10
GM's
bx10
135x10
185x3
squats with green band
135x5
225x3
add loooooooooose briefs
315x3
405x3
495x0 I can't get it out of the uprights evenly and walk it out. no spotters.
405x10
www.flickr.com/photos/...4960659240
www.flickr.com/photos/...971604701/
www.flickr.com/photos/...972449224/
How much tension is at the top?
rack pulls - above knee
225x3
315x3
405x3
add straps
495x3
hammer row - two arms
270x6
360x3
hammer rows - 1 arm
180x3 x r /x3 l
225x6 x r / x6 l
19 Oct 2008 - Back yard
bench press
bx30
95x20
135x15
3 boards
225x5
4 boards
275x3
315x3
365x3
super set tri/ bi
pushdowns 50 x15 125x15 125x15
peracher curls 50x10 100x2 50x10
wrist roller -arms stiff at shoulder level
20 x 2 - what a pump wow
26 Oct 2008 - back yard ME upper
bench press
bx30
135x5
add 4 board and shirt
225x3
change shirt- ipf katana
225x3
change shirt - ehpd
225x3
change shirt - blast
225x3
change shirt - single ragex
225x3
change shirt - ultimate
225x3
change shirt - phenom
225x3
I'm having trouble with my left shoulder and I was looking for a shirt that would keep my shoulder tight. No luck
close grip
135x10 - super slooooooooooooooow - I feel the tendon getting stuck on something.
135x3 - wider grip - - super slooooooooooooooow - not today
135x10 - narrow grip - - super slooooooooooooooow - these hurt less.
I think my left shoulder is acting up because I have not been lifting heavy for the last 2 years and the surrounding muscles are starting to get weak.
tri push downs
75x6
75x6
75x6
wide grip pullups
x6
med grip
x3
narrow
x3
I have no energy. I need to take a better care of my eating habits on the weekends. I am not taking on enough calories.
27 oct 2008 P90x kempo
28 oct 2008 - gym - de day, sort of, lol
cuff work to warm up the shoulders
hammer iso wide chest machine - at this point I am just looking for something that does not hurt. shoulder pain = don't do it.
90x20
180x10
270x10
360x5
hammer machine deads
180x5
270x5
360x5
dumbell shrugs
80 each arm x20
90 each arm x15
120 each arm x10
130 each arm x10
add straps
140 each arm x20
80 each arm x20
leg curls
45x20
90x10
135x8
tbar rows with mini band
45x10
90x10
135x10
180x8
cable shoulder rehab - 4 movements
internal rotation x20 each arm
external rotation x20 each arm
pull out the sword x20 each arm
cut some one in half x20 each arm
the last 2 are complements of the guru CT.
close grip bench super setted with nose breakers
bx10 / bx10
95x10 / 95x10
135x10 / 135x10
hammer curls
40 each arm x10
40 each arm x10
Can't get the pics to pull up.
Did the bands feel like alot of tension?
I measured mine for bench last week. Put the bands on the empty bar, put a scale under it, place a 2x4 or anything else that is about the same length as from the scale to where your lockout is on the scale, put the bar on top of the 2x4, read the scale, subtract the bar weight.
Did the bands feel like alot of tension?
I measured mine for bench last week. Put the bands on the empty bar, put a scale under it, place a 2x4 or anything else that is about the same length as from the scale to where your lockout is on the scale, put the bar on top of the 2x4, read the scale, subtract the bar weight.
Parabellum
New member
02 nov 2008 Sun - gym
bench
bx25
95x20
135x20
185x6
225x6
add phenom - shirts 2-4 sizes too big for me
275x3
315x3
405x1
455x2
box squat
225x5
315x3
add looooooooooose breifs
405x1 shiznit I almost fell, lol scratch the box
495x3
585x2
shoulder work - rehab
04 nov 2008 - gym - birthday Smile
bench
bx20
135x20 med grip
135x20 narrow grip
135x20 wide grip
iso shoulder press
90x10
90x10
shouders are shot
iso mil press
90x10
shouders are shot
cable row
120x10
200x10
250x8
machine flyes
50x15
60x15
70x15
rev machine flyes
60x15
70x15
80x15
pullups
curls
lat raises
11/11 - hotel gym
bench machine
100x10
200x10
300x10
400x6
11/13 - hotel gym
bench machine
100x10
200x10
300x10
400x6
11/22 - backyard
bench press
135x10 -------damn the bar is coooooooooold
defrosting my hands x 1
28 Nov 2008
lazy machine deads
2p x10
4p x10
6p x10
8px10
rack deads
315x3
405x3
495x3
585x1
675x1
tweaked something near my neck by my clavicle.
machine traps
4p x 20
yup, screwed something up.
4p x 20
cable rows
120x10
180x10
210x6
250x6
rope tri pushdowns
2 sets
bd curls
3sets
I have been really busy these last few weeks
17 DEC 2008 - gym
bench press
bx50
95x10
135x10
185x10
225x10
After all this time off my left shoulder still hurts. :roll:
I'll see how it feels next shirt day.
leg press - new nautilus machine - weird rotation
270x10
450x6
630x6
810x6
seated cable rows
150x10
200x10
250x6
tri pushdowns
50x10
70x10
100x10
db curls
35e x 10
45e x 10
God Bless
20 Dec 2008 - time: 2130 - 2240 - Saturday - Gym
I've been sicks with strep throat, then a upper respaoriy infections and now a sinus infection. My diet stinks. I'm at 290lbs now. Today I ate 10 cranberry and macadamia nut cookies @ 1130, a small slice of lemon pie @1530 and 2 ham and cheese on rye sandwiches @ 2030. Where's the protein!!! I have to get back to my meat and veggie diet I feel the best on this type of diet.
raaaaaaaaw bench press
bx20
95x10
135x5
185x5
225x5
275x1
315x1
add looooooooooose super pheonom
405x2 no touch - wooooooooooow this is heavy - I as blown away at how heavy this felt. What's going on here
455x1 no touch
455x1 no touch - not my day today
405x5 touched the last 2 reps easy. I guess this is a pretty good rehab shirt since it's tupid loose. Should I be using a single ply shirt or should I stick to the super pheonom. what do you guys think?
My good shoulger (left)still hurts when benching, maybe a 3 but odd since I take so much time off. Maybe the area is getting weaker making the injury more noticeable.
seated hammer strength machine rows
two handed rows
180x6
270x6
360x3
switch to single arm rows
180x6 right
180x6 left
225x6 right
225x6 left
tate press (TP), rolling press(RP) and fly (F)super sets
20x10(TP) x10 RP x 10 F
30x10(TP) x10 RP x 10 F
40xx10(TP) x8 RP x 8 F
tri pushdowns with mini
50x15
50x15
50x15 feel the burn!
I need to add boards, hit the lats and triceps hard.
Merry CHRISTmas everyone! JESUS IS THE REASON FOR THE SEASON.
It makes my blood boil when I see how the satanists and brain washed masses of asses are removing Christmas all together from every facet of our daily lives via the media outlets. Brainwashed fools running around spittng out happy holidays in fear of OFFENDING someone. Give me a break. We as a people are in a sad state in the world today, slaughtering and mutilating people all over the world like in Africa, mothers killing their children, men raping boys and girls, gay marriage, wide spread drug and alcohol abuse, weird fetishes, sex changes, robbing, cheating, stealling, thugs beating up grandmothers, immoral/illegal behavior by our elected leaders, child molesters, etc.... Oh my God what are we doing. WHAT ARE WE DOING? Jesus save us.
And for the ignorant pukes who think a christmas tree is a relgious symbol I feel sorry for you.
MERRY CHRISTMAS!!!
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
Prepare for war!
21 Dec 2008 Sun - Gym
squats
135x10
225x10
315x10
405x10
db shrugs
75x20
100x12
120x12
140x10
150x12
hammer curls
45x10x2
tbar row machine
45x10
90x10
135x10
180x5
180x6
27 Dec 2008 - Sat - gym
1400-1510
bench press
bx20 wide grip
bx20 med
bx20 narrow
95x10
135x10
185x8
225x6
275x1
315x3
add single ply rage x and 4 boards
365x3
405x3
455x2
495x1
rack lock outs
495x1 hold for a few seconds
545x1 hold for a few seconds
lat pulldowns - wide grip
130x10
180x10
230x6
230x6
lat straight arm whatchamacallit
70x10
70x10
mini band tri pushdowns
50x20
70x20
100x12
Praise GOD!
bench
bx25
95x20
135x20
185x6
225x6
add phenom - shirts 2-4 sizes too big for me
275x3
315x3
405x1
455x2
box squat
225x5
315x3
add looooooooooose breifs
405x1 shiznit I almost fell, lol scratch the box
495x3
585x2
shoulder work - rehab
04 nov 2008 - gym - birthday Smile
bench
bx20
135x20 med grip
135x20 narrow grip
135x20 wide grip
iso shoulder press
90x10
90x10
shouders are shot
iso mil press
90x10
shouders are shot
cable row
120x10
200x10
250x8
machine flyes
50x15
60x15
70x15
rev machine flyes
60x15
70x15
80x15
pullups
curls
lat raises
11/11 - hotel gym
bench machine
100x10
200x10
300x10
400x6
11/13 - hotel gym
bench machine
100x10
200x10
300x10
400x6
11/22 - backyard
bench press
135x10 -------damn the bar is coooooooooold
defrosting my hands x 1
28 Nov 2008
lazy machine deads
2p x10
4p x10
6p x10
8px10
rack deads
315x3
405x3
495x3
585x1
675x1
tweaked something near my neck by my clavicle.
machine traps
4p x 20
yup, screwed something up.
4p x 20
cable rows
120x10
180x10
210x6
250x6
rope tri pushdowns
2 sets
bd curls
3sets
I have been really busy these last few weeks
17 DEC 2008 - gym
bench press
bx50
95x10
135x10
185x10
225x10
After all this time off my left shoulder still hurts. :roll:
I'll see how it feels next shirt day.
leg press - new nautilus machine - weird rotation
270x10
450x6
630x6
810x6
seated cable rows
150x10
200x10
250x6
tri pushdowns
50x10
70x10
100x10
db curls
35e x 10
45e x 10
God Bless
20 Dec 2008 - time: 2130 - 2240 - Saturday - Gym
I've been sicks with strep throat, then a upper respaoriy infections and now a sinus infection. My diet stinks. I'm at 290lbs now. Today I ate 10 cranberry and macadamia nut cookies @ 1130, a small slice of lemon pie @1530 and 2 ham and cheese on rye sandwiches @ 2030. Where's the protein!!! I have to get back to my meat and veggie diet I feel the best on this type of diet.
raaaaaaaaw bench press
bx20
95x10
135x5
185x5
225x5
275x1
315x1
add looooooooooose super pheonom
405x2 no touch - wooooooooooow this is heavy - I as blown away at how heavy this felt. What's going on here
455x1 no touch
455x1 no touch - not my day today
405x5 touched the last 2 reps easy. I guess this is a pretty good rehab shirt since it's tupid loose. Should I be using a single ply shirt or should I stick to the super pheonom. what do you guys think?
My good shoulger (left)still hurts when benching, maybe a 3 but odd since I take so much time off. Maybe the area is getting weaker making the injury more noticeable.
seated hammer strength machine rows
two handed rows
180x6
270x6
360x3
switch to single arm rows
180x6 right
180x6 left
225x6 right
225x6 left
tate press (TP), rolling press(RP) and fly (F)super sets
20x10(TP) x10 RP x 10 F
30x10(TP) x10 RP x 10 F
40xx10(TP) x8 RP x 8 F
tri pushdowns with mini
50x15
50x15
50x15 feel the burn!
I need to add boards, hit the lats and triceps hard.
Merry CHRISTmas everyone! JESUS IS THE REASON FOR THE SEASON.
It makes my blood boil when I see how the satanists and brain washed masses of asses are removing Christmas all together from every facet of our daily lives via the media outlets. Brainwashed fools running around spittng out happy holidays in fear of OFFENDING someone. Give me a break. We as a people are in a sad state in the world today, slaughtering and mutilating people all over the world like in Africa, mothers killing their children, men raping boys and girls, gay marriage, wide spread drug and alcohol abuse, weird fetishes, sex changes, robbing, cheating, stealling, thugs beating up grandmothers, immoral/illegal behavior by our elected leaders, child molesters, etc.... Oh my God what are we doing. WHAT ARE WE DOING? Jesus save us.
And for the ignorant pukes who think a christmas tree is a relgious symbol I feel sorry for you.
MERRY CHRISTMAS!!!
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
Prepare for war!
21 Dec 2008 Sun - Gym
squats
135x10
225x10
315x10
405x10
db shrugs
75x20
100x12
120x12
140x10
150x12
hammer curls
45x10x2
tbar row machine
45x10
90x10
135x10
180x5
180x6
27 Dec 2008 - Sat - gym
1400-1510
bench press
bx20 wide grip
bx20 med
bx20 narrow
95x10
135x10
185x8
225x6
275x1
315x3
add single ply rage x and 4 boards
365x3
405x3
455x2
495x1
rack lock outs
495x1 hold for a few seconds
545x1 hold for a few seconds
lat pulldowns - wide grip
130x10
180x10
230x6
230x6
lat straight arm whatchamacallit
70x10
70x10
mini band tri pushdowns
50x20
70x20
100x12
Praise GOD!
Parabellum
New member
9/21/09
bench press
bx20
95x10
135x10
185x6
-
225x3
225x3
225x3
225x3
225x3
225x3
225x10
total 28 reps
super set with bent rows
135x10
115x6
-
225x3
225x3
225x3
225x3
225x3
225x3
225x12
total 30 reps
barbell military press
bx10
bx10
-
55x5
65x5
-
75x5
75x5
75x5
75x5
75x5
75x5
75x10
total 35 reps
super set with pull downs on my 2 pulley rack attachment with make everything feel 100 lbs heavier.
125x20
145x10
-
170x5
170x5
170x5
170x5
170x5
170x5
170x5
total 35 reps
bench press
bx20
95x10
135x10
185x6
-
225x3
225x3
225x3
225x3
225x3
225x3
225x10
total 28 reps
super set with bent rows
135x10
115x6
-
225x3
225x3
225x3
225x3
225x3
225x3
225x12
total 30 reps
barbell military press
bx10
bx10
-
55x5
65x5
-
75x5
75x5
75x5
75x5
75x5
75x5
75x10
total 35 reps
super set with pull downs on my 2 pulley rack attachment with make everything feel 100 lbs heavier.
125x20
145x10
-
170x5
170x5
170x5
170x5
170x5
170x5
170x5
total 35 reps
Parabellum
New member
09/23/09 lower
squats - light weight
bx10
135x10
225x10
-
315x20
315x10
315x10
315x10
total 50 reps
super set - 1-2 min breaks
stiff leg deads- light weight
bx10
135x10
-
225x3
225x3
225x3
225x10
total 19 reps
My lower back is so shot that I had to sit down between sets and after my work out I had to sit down for 15 minutes before I could walk home.
How do I get my lower back into better shape? Sit ups
squats - light weight
bx10
135x10
225x10
-
315x20
315x10
315x10
315x10
total 50 reps
super set - 1-2 min breaks
stiff leg deads- light weight
bx10
135x10
-
225x3
225x3
225x3
225x10
total 19 reps
My lower back is so shot that I had to sit down between sets and after my work out I had to sit down for 15 minutes before I could walk home.
How do I get my lower back into better shape? Sit ups
Parabellum
New member
I am not really sure what I am doing. I have been injured in one form or another for the last 3 years from as my friend puts it " trying for a new world record every time I go to the gym" I thought that was the point. lol
I want to build a base and make sure my tendons and muscles can handle heavy weights. So I have been looking at volume programs. I found a 16 program that alternates monthly between high and low volume. Bodybuilding.com - Mike Mahler - No More Training Confusion: Enter The 16-Week Metamorphosis! I was thinking about using this as a conditioning program before I start a modified 5/3/1 westside program.
But am I wasting my time here. I can suit up and do the max effort work based on a 5/3/1 rep scheme and the assistance will be volume based. The equipment will protect me but will I build a base with it.
What are your thoughts?
I want to build a base and make sure my tendons and muscles can handle heavy weights. So I have been looking at volume programs. I found a 16 program that alternates monthly between high and low volume. Bodybuilding.com - Mike Mahler - No More Training Confusion: Enter The 16-Week Metamorphosis! I was thinking about using this as a conditioning program before I start a modified 5/3/1 westside program.
But am I wasting my time here. I can suit up and do the max effort work based on a 5/3/1 rep scheme and the assistance will be volume based. The equipment will protect me but will I build a base with it.
What are your thoughts?
Parabellum
New member
screw it I'll build a base while going heavy. Starting next week
9/25
bench
bx10
95x10
135x10
185x8
225x5
255x1
275x1
295x1
315x6
135x25
seated press
b x 20
b x 20
b x 20
db rows
80's x 20
100's x 12
125's x 10
150's x 10
rope press downs
60x20
70x10
70x10
Starting next week9/25
bench
bx10
95x10
135x10
185x8
225x5
255x1
275x1
295x1
315x6
135x25
seated press
b x 20
b x 20
b x 20
db rows
80's x 20
100's x 12
125's x 10
150's x 10
rope press downs
60x20
70x10
70x10
Parabellum
New member
shoulder, upper back, and tri's in my back yard
artificialaspirations
New member
great to see this going again. What was 2nd surgery about?
All the other vid links are broken, would you mind posting more?
What is height, weight age?
All the other vid links are broken, would you mind posting more?
What is height, weight age?
Parabellum
New member
The vids are long gone. I'll put new ones on youtube.
The 2nd surgery was for a massive supraspinatus tear.
Parabellum
New member
9/30
bench
bx10
95x10
135 x 10
185x5
225x5
phenom
315x4
365x3
405x3
I put on my apex shirt but I couldn't move my hands out into position. I gained 20 lbs eating meatballs, cookies and cake in the last 2 months
455x2
495x2
bench
bx10
95x10
135 x 10
185x5
225x5
phenom
315x4
365x3
405x3
I put on my apex shirt but I couldn't move my hands out into position. I gained 20 lbs eating meatballs, cookies and cake in the last 2 months
455x2
495x2
artificialaspirations
New member
I've had one of those and a a lesion on the labrum repaired 12 months ago. What was the first?
Parabellum
New member
The first one was at the VA hospital and it was to file down a bone spur and clean up a tendon. I remember waking up in the recovery room and the doctor who did surgery told me he left the tendon alone to heal on it's own. I was furious because this doctor was a newbie and they promised the senior doctor would to the surgery.
Those doctors are something else.
I was massive at the time and the I passed all the tests because the supporting muscles were strong. They put me in a tube for a hour to do a MRI and then they could not find a tear. One doctor told me that I can cut out my clavicle and I won't have anymore shoulder problems. They also told me to stop lifting for 3 years and my pain will go away. They also told me that I will never bench press again.
After a few months of rehab I was back to benching and with the help of world class lifters like John Bernor, Chris Taylor and Mike Miller I smashed my pr's. God Bless them.
After the second surgey the doctor said I will not lift heavy again. A few months later I did 585. I hurt my shoulder doing kettle bell swings. I had another MRI done and the idiot doctor could not read it. Punk. He could read all the post surgery MRI's from the first surgery. He wanted to cut my arm open and reattach my bicep because I was complaining about shoulder pain which I was feeling in my bicep.
I am sort of in limbo. I need someone who knows what I am going through to help me out with a good training program. I have not been able to find anyone who give a sh!t to help me out. All I get is do this shoulder exercise for a million reps and you'll be ok. I'll be alright to do normal day to day activities. I am looking to really big up my weak area's while exploiting my strengths. Following doctors orders has made me weak.
Parabellum
New member
10/5 Monday - back yard My shoulders are screwed after many years of abuse. So I am deliberately going light and slow. The last thing I want is another shoulder surgery.
Shoulder press
bx10
bx10
65x10
95x5
95x5
bx10
bx10
lat pull downs
forgot how much x10
forgot how much x10
----------------------------
10/7 Wed
Deadlifts
135x10
225x10
315x3
365x3
I had to stop here. I need help getting my lower back stronger. It kills me when doing deads. To the point I have to stop waht O am dopuing and sit down. Sometimes it bugs me from just walking.
leg press
270x10
450x10
630x10
leg curls
45x10
90x10
90x10
900x10
-------------------------------
10/9/09 Friday
bench w/ free spotter - this is very cool - I have to get used to lifting with my plams then squeezing the bar.
135x10
225x10
add super phenom
315x3
405x3
405x3
455x3
495x4
YouTube - free spotter 495 720p
tri pushdowns
50x20
70x20
-------------------------------------
10/12 Sunday
squats
135 x 10
225x10
315x3
405x3
455x6
leg press
360x10
540x10
630x10
1000x10
--------------------------------
I'm following the 5/3/1 template. I found a cool shieko template for equipment and I'll use those numbers for when I do equipped 5/3/1 days. I am trying to stay with the numbers but some of them seem low. For the last 2 months I haven't touched a protien shake and I went over board with oero cookies. I don't think I eat more then 100-150 grams of protien per day.
This week I am starting my keto diet which will up my protien big time. I do really well with no or low carbs anyway.
Goals for 2009
acclimatize to hitting heavy weights and stay injury free aka follow the 5/3/1 template.
stay consistant
Goals for 2010
bring up my dead
smart injury free benching
work on my squat
do at least 2 meets
Goals for 2011
1000 squat
Shoulder press
bx10
bx10
65x10
95x5
95x5
bx10
bx10
lat pull downs
forgot how much x10
forgot how much x10
----------------------------
10/7 Wed
Deadlifts
135x10
225x10
315x3
365x3
I had to stop here. I need help getting my lower back stronger. It kills me when doing deads. To the point I have to stop waht O am dopuing and sit down. Sometimes it bugs me from just walking.
leg press
270x10
450x10
630x10
leg curls
45x10
90x10
90x10
900x10
-------------------------------
10/9/09 Friday
bench w/ free spotter - this is very cool - I have to get used to lifting with my plams then squeezing the bar.
135x10
225x10
add super phenom
315x3
405x3
405x3
455x3
495x4
YouTube - free spotter 495 720p
tri pushdowns
50x20
70x20
-------------------------------------
10/12 Sunday
squats
135 x 10
225x10
315x3
405x3
455x6
leg press
360x10
540x10
630x10
1000x10
--------------------------------
I'm following the 5/3/1 template. I found a cool shieko template for equipment and I'll use those numbers for when I do equipped 5/3/1 days. I am trying to stay with the numbers but some of them seem low. For the last 2 months I haven't touched a protien shake and I went over board with oero cookies. I don't think I eat more then 100-150 grams of protien per day.
This week I am starting my keto diet which will up my protien big time. I do really well with no or low carbs anyway.
Goals for 2009
acclimatize to hitting heavy weights and stay injury free aka follow the 5/3/1 template.
stay consistant
Goals for 2010
bring up my dead
smart injury free benching
work on my squat
do at least 2 meets
Goals for 2011
1000 squat
Parabellum
New member
10/12 Mon
shoulder press
bx10
bx10
65x10
75x10
95x3
115x3
135x6
bx20
bx20
bx15
bx20
bx15
reverse bench pull ups
x10
x10
x10
tri pushdowns
50x20
50x20
shoulder press
bx10
bx10
65x10
75x10
95x3
115x3
135x6
bx20
bx20
bx15
bx20
bx15
reverse bench pull ups
x10
x10
x10
tri pushdowns
50x20
50x20
Parabellum
New member
10/15 quick workout today
hammer dead machine
90x10
180x5
270x5
360x3
450x3
back feels better doing these vs bar on the floor
leg ext for knee health - I haven't done these in 10 years.
100x10
150x10
180x10
250x10
hyper extensions
x20
x20
x20
What else can I do to strengthen my lower back?
hammer dead machine
90x10
180x5
270x5
360x3
450x3
back feels better doing these vs bar on the floor
leg ext for knee health - I haven't done these in 10 years.
100x10
150x10
180x10
250x10
hyper extensions
x20
x20
x20
What else can I do to strengthen my lower back?
Parabellum
New member
10/15/2009
heavy bag
10/16/2009
bench
bx10
95x10
135x10
185x6
225x6
add phenom
315x5
405x3
455x3
495x1
525x1
YouTube - 525lbs
heavy bag
10/16/2009
bench
bx10
95x10
135x10
185x6
225x6
add phenom
315x5
405x3
455x3
495x1
525x1
YouTube - 525lbs
artificialaspirations
New member
good mornings, reverse hypers, DLs, defecit deads, farmers walks, and ab work
Parabellum
New member
Cool ..thanks
10/18 squats
titan centurion single ply squat suit cut into briefs from 2003 - stretched out big time. lol
bx10
135x10
225x10
315x5
405x5
495x5
585x5
10/18 squats
titan centurion single ply squat suit cut into briefs from 2003 - stretched out big time. lol
bx10
135x10
225x10
315x5
405x5
495x5
585x5
Parabellum
New member
10/19 deload week
shoulder press -3 sets 5 reps
that's all for today.
shoulder press -3 sets 5 reps
that's all for today.
Parabellum
New member
5/3/1 month 1 week 2
slow strict press
bx20
bx20
95x5
125x5
135x12
light weight ---- yes --- shoulder issues...
hammer front mil press
50x20
90x10
140x5
hammer behind the neck
50x20
hammer bent over tbar rows
90x10
125x10
180x10
225x3
tri pushdowns
60x20
70x10
100x15
110x10
pec deck fly's
60x10
90x10
120x10
130x10
130x8
rev flyes
50x20
50x20
50x20
slow strict press
bx20
bx20
95x5
125x5
135x12
light weight ---- yes --- shoulder issues...
hammer front mil press
50x20
90x10
140x5
hammer behind the neck
50x20
hammer bent over tbar rows
90x10
125x10
180x10
225x3
tri pushdowns
60x20
70x10
100x15
110x10
pec deck fly's
60x10
90x10
120x10
130x10
130x8
rev flyes
50x20
50x20
50x20
Parabellum
New member
I am moving my log to wannabebig and strenghtfreakz
See ya
See ya
