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Shadow's Snap back to reality.....

  • Thread starter Thread starter The Shadow
  • Start date Start date
BiggT said:
I didn't know you hit 220, brother......I need to get caught up on journals (and update my own too)......nice pressing workout too. Have you changed the diet a lot from the base one you posted about a while back, or just added an extra shake here and there like you said a few weeks ago?
Click to expand...


Thank you Sir.



I took close to 2 weeks off - dropped the extra shake and added real food....didnt care about fat grams etc.....I just ate....no junk(candy etc) just solid food


deads

135 x 10
225 x 12
275 x 12 (PR - PLUS 3 REPS)


I was so wiped out that I managed two sets of pulldowns

175 x 15
200 x 10


...and had to call it
 
The Shadow said:
Thank you Sir.



I took close to 2 weeks off - dropped the extra shake and added real food....didnt care about fat grams etc.....I just ate....no junk(candy etc) just solid food


deads

135 x 10
225 x 12
275 x 12 (PR - PLUS 3 REPS)


I was so wiped out that I managed two sets of pulldowns

175 x 15
200 x 10


...and had to call it
Click to expand...
That can't be right we have the same PR for deads?? You talking stiff leg dead lift? Or what?
 
LOL @ smaller company
I didn't use a smaller company , I used North American Van Lines. They are in the top 3 in residential relocations
http://www.navl.com/

They cost a bit but you don't have to get out of your workout schedule or get all stressed out over moving

Anyway Keep it up Shadow

treilin said:
Yeah just make sure you get a reputable company to do your move... Sometimes smaller companies make their names sound like the bigger companies and give you this great deal.... and then it's a scam and they hold all your stuff ransom till you pay a larger fee. Happens a LOT!
Happened to me

Keep up the good work on your training S.... 75 DB's on shoulders.. Geez
Click to expand...
 
treilin said:
That can't be right we have the same PR for deads?? You talking stiff leg dead lift? Or what?
Click to expand...
I think he's talking about 12 reps. :)

Nice workouts after the mini-break. Pushing (or pulling :rolleyes: ) through higher-rep sets on deads is always a mental battle.
 
Last edited:
Cynical Simian said:
I think he's talking about 12 reps. :)

Nice workouts after the mini-break. Pushing (or pulling :rolleyes: ) through higher-rep sets on deads is always a mental battle.
Click to expand...


Yep.....the PR was 275 for 12 reps, previous best this cycle was 9 reps.

I did them non-stop with no resting spot - I could have gotten 3-4 more with rest-pause but I wanted to save it
 
Ilk said:
:rose: HAVE A FABTABULOUS WEEKEND!! :rose: ;)
Click to expand...


Well - hello you.



Ok guys......back into a semi normal schedule.


Weight - 217 still holding.


Did a quick chest wo yesterday to gauge strength.


Keeping protein high and allowing my dings to heal was the correct decision.

I hit 295 for 8 on Flat Barbell bench - contrast that with where I was when I started this program.


Today I hit BNP press and matched my high form earlier..then did some light arm work - my tendonitis feels like it totally gone and I am ready to hit it hard once again
 
Sigh....


Out of town - family sickness again.


Whatever doent kill us makes us stronger yes??




WOOHOOO!!!!


I have TWO similies now
 
The Shadow said:
Sigh....


Out of town - family sickness again.


Whatever doent kill us makes us stronger yes??




WOOHOOO!!!!


I have TWO similies now
Click to expand...

Sorry to hear about the family sickness hope all is well :rose:

Way 2 go on your work-outs and PR's ;)
 
OK..back tothe gym

Flat Bench - giving these a go after a LONG(3 yr) layoff

135 x 20
185 a 15
225 x 12
295 x 5


Incline DB Press
70 x 12
75 x 8



...that's it.


5 Sets to failure
 
Continuing low volume:

DB Press

50x18
60x13
70x9


Lateral Raises - one set down the rack 35-30-25-20-15

10-7-5-5-3



thats is
 
Damn... you're a fuggin' strong pusher after 3 years off!!

I hear ya about family bro... hope all is well, I have some elders that aren't doing so well.
 
I had been doing amost entirely incline dbs...good carry over for me.

The family thing is under control I think...hope.

Thanks
 
The Shadow said:
I had been doing amost entirely incline dbs...good carry over for me.

The family thing is under control I think...hope.

Thanks
Click to expand...
Glad to hear family is better :heart:

Good job on posting upi your weights and hitting it again!
 
The Shadow said:
Sigh....


Out of town - family sickness again.


Whatever doent kill us makes us stronger yes??




WOOHOOO!!!!


I have TWO similies now
Click to expand...





Yes it does....Hang in there!! :heart:
 
Arms:

Dumbell Curls - one set down the rack 50/45/40/35/30

5/4/4/5/6


Pushdowns one strip the stack 180/140/110/80

10/9/9/8


Incline curls

1 x 35 x 9


Machine Preachers - one strip set 80/70/60/50

7/5/6/5


Zottman Curls

3 x 25 x 5

Seated Dip machine - strip set 220/180/140/100

10/9/7/9



thats it
 
Weight = 219.5
BF% - 12.something

Flat DBS

60 x 15
75 x 12
85 x 10
95 x 8(PR I think)


Incline DBS

2 x 70 x 10



One arm pec dec crossover - one arm to hold contracted position as its impossible to do bilaterally

2 x 120 x 10(2 second squeeze)



...all sets to failure
 
Cynical Simian said:
I've seen chest, arms, back and chest again in the week since you resumed training. Will squats/deads be returning this week?
Click to expand...


I dont know.

I have a major issue that I am working with a massage therapist to get corrected.

I have a finger thick fibrous knot in my left rhomboid that is radiating pain all the way to the top of my left shoulder.

Tried to do some squats but the bar itself made the pain unbearable.

I have been lying on a tennis ball for a couple of days to get some of the deep soreness out of the way.


Once that is corrected...yep.....they will be back
 
Shadow, do you stick mainly to linear progression when you train? I haven't had a chance to read your total training log, but I am interested in your theory on single, dual and linear progression as related to prilepin?

I just wanted to know how you formulate your training plan.
Great job by the way on your progress so far.
 
The Shadow said:
I dont know.

I have a major issue that I am working with a massage therapist to get corrected.

I have a finger thick fibrous knot in my left rhomboid that is radiating pain all the way to the top of my left shoulder.

Tried to do some squats but the bar itself made the pain unbearable.

I have been lying on a tennis ball for a couple of days to get some of the deep soreness out of the way.


Once that is corrected...yep.....they will be back
Click to expand...

S I forgot to tell ya.... Make sure you are doing a good amount of chest stretching. Since the rhomboids and pecs are antagonists. If your pecs are overly contracted then your rhomboids will be the eccentric party and the weaker link. You will 99% of the time always feel the pain in the overly stretched muscle vs. the contracted one. Also all the benching/ chest strengthening you are doing may actually be making this worse... Sorry to tell ya that but uhmm yeahh. Work on chest stretching and upper back strengthening. So you could at the gym do some nice chest stretches to lengthen those muscles and pop on over and do some BB or high cable rows to then help the rhomboids gain some of their tonus back.. probably help to get that knot out of their faster. Continue w/tennis ball therapy and ice. Just don't overdo it
 
treilin said:
S I forgot to tell ya.... Make sure you are doing a good amount of chest stretching. Since the rhomboids and pecs are antagonists. If your pecs are overly contracted then your rhomboids will be the eccentric party and the weaker link. You will 99% of the time always feel the pain in the overly stretched muscle vs. the contracted one. Also all the benching/ chest strengthening you are doing may actually be making this worse... Sorry to tell ya that but uhmm yeahh. Work on chest stretching and upper back strengthening. So you could at the gym do some nice chest stretches to lengthen those muscles and pop on over and do some BB or high cable rows to then help the rhomboids gain some of their tonus back.. probably help to get that knot out of their faster. Continue w/tennis ball therapy and ice. Just don't overdo it
Click to expand...


Yep - I typically do flyes as a last exercise for chest and I do stretch between exercises as well


Deads

135 x 20
185 x 15
225 x 12
295 x 6

....last set felt good....just a lack of speed as I was focused on not making the back issue worse....I feel good today though


DB rows

2 x 95 x 10


Modified bent laterals(for read delts and rhomb)

2 x 35 x 12


Pulldowns(super wide grip)

2 x 150 x 10



Hypers

45 pounds for 2 sets of 12
 
Last edited:
The Shadow said:
Yep - I typically do flyes as a last exercise for chest and I do stretch between exercises as well


Deads

135 x 20
185 x 15
225 x 12
295 x 6

....last set felt good....just a lack of speed as I was focused on not making the back issue worse....I feel good today though
Click to expand...

Good Boy
Glad it's feeling better
 
treilin said:
Good Boy
Glad it's feeling better
Click to expand...

I def have some soreness from the rows and rev laterals.

I rowed straight up and down as opposed to an arc to hit more midback...did the laterals with palms facing back to hit same area
 
Fuck, most of these new threads are making this place look like the bb.com training forum. At least I can count on the journals to be sensible.

Or, put another way, good to see you deadlifting again. ;)
 
Cynical Simian said:
Fuck, most of these new threads are making this place look like the bb.com training forum. At least I can count on the journals to be sensible.

Or, put another way, good to see you deadlifting again. ;)
Click to expand...


LOL


Thanks.....
 
STANDING BNP

115 x 15
135 x 8
155 x 6


....last rep inflamed that spot in the left rhombiods.....totally cut y breath and had trouble breathing.

Took 15 minutes and did some stretching and some light DB work



Seated DB Press - went a bit light due to above

2 x 60 x 15 and 13



DOWN THE RACK LATERALS - 40/30/30

8/8/6 reps


Did some am walking yesterday - about 2.5 miles or so.


Weight is down to 213 range......bf is dropping as my upper 4 abs are back



...at least in the am

lol
 
Meal 1 -
40 grams whey in milk

M2 - handfull of almonds

M3 - 8 ox chicken breast and a potato

M4 - PWO - shake in milk

M5 - 8 ox red meat, veg and potato

M6 - casein protein shake or peanutbutter




gallon of water

no fat burners or stims

Usual - glut peptides, CEE, vitamin, Sesamax, AIFM
 
silver_shadow said:
the diet doesn't change at all during the week? same every day... how do energy levels feel?
Click to expand...
Same diet m-fri.


I will have one cheat DAY on the weekends when I feel energy levels are low.

SO far so good......I hit a pr on bench last week and tied a pr on presses yeaterday....its about 2300 mon-fri.....when you average in the cheat day...daily clas are probably 2500 for the week
 
Dumbell curls

30 x 12
35 x 10
45 x 6

Pushdowns

90 x 12
110 x 9
120 x 6


Incline Curls

3 x 25 x 10


Overhead DB extensions

3 x 90 x 10


Concentration curls

3 x 25 x 10


Kickbacks

2 x 20 x 8


all done on a 5-6 second TUT - altered POF routine....lighter weight as my joints are hurting
 
Yesterday:


Gym had an AC leak over the squat rack...


Leg Curls

100/120/140/160/180

15/12/11/9/5



Leg Extensions

150/175/187.5/200

12/9/9/7


Donkey Calf raises

3 x 200x 12


Hypers with hips above pad to hit hams

2x45x15


Various abs
 
Today:


Flat DB Press

75 x 15
85 x 11
95 x 7


Incline DB

2 x 75 x 8



Cable Crossovers

2 x 70x 10



...still a bit sore so I didnt want to push the issue

weight = 213
 
The Shadow said:
Dumbell curls

30 x 12
35 x 10
45 x 6

Pushdowns

90 x 12
110 x 9
120 x 6


Incline Curls

3 x 25 x 10


Overhead DB extensions

3 x 90 x 10


Concentration curls

3 x 25 x 10


Kickbacks

2 x 20 x 8


all done on a 5-6 second TUT - altered POF routine....lighter weight as my joints are hurting
Click to expand...


What does this mean?
 
The Shadow said:
Today:


Flat DB Press

75 x 15
85 x 11
95 x 7


Incline DB

2 x 75 x 8



Cable Crossovers

2 x 70x 10



...still a bit sore so I didnt want to push the issue

weight = 213
Click to expand...


Still abit sore huh!

Hmm... Wonder where.... :qt:
 
jnevin said:
What does this mean?
Click to expand...

Means 5-6 seconds per rep....

Each muscle has a midrange, stretch, and contracted position.

POF means you pick an exercise tht hits each position
 
decided against the gym.....


My legs, back and chest are too sore to get any meaningful work in.
 
Seated DB Press
2 x 60 x 12

Standing BNP
135 x 5
155 x 5
165 x 4

Barbell shrugs
135 x 20
225 x 15
315 - 4 sets of holds in contracted position for 40 seconds each


Seated short bar rows - pulling to chin

3 x 100 x 12


Reverse Laterals
40 x 10
45 x 8


Reverse Machine Press(backwards - no support)
150 x 12
175 x 9

Shrugs on machine press

2 x 250 x 30
 
Im going to be hitting up similar stuff tomorrow (the shoulder goodies) :) How was the workout re: the soreness? That subsided?
 
yep.....soreness was/is all but gone.

Just a touch in rhombiods......one reason why I did the rows with the short bar...good stretch
 
Your progress has been more than impressive. Excellent work Shadow! Thanks for sharing your triumphs and struggles with us. It's inspiring to read.

Congrats on the PR on bench from the other day.







BTW, you're NOT OLD!
 
Ilk said:
Yeah.. I agree with al here...

I do like the new one though... :)
Click to expand...

Ilk.........Damn I like your's.........

And I look at a Short One pic almost daily!

Come on Shadow - let's get the Avatar back in line - nice shoulder, but the titties was way mo betta
 
What's your ROM like with BTN presses? Strict?

Unless they're Push Presses I can't go all the way down at all.... just curious as to what your thoughts are on them.

BTW: You have a pole about the :lil k: :)
 
Are you liking the BTN work? I see you're trying to trim down a bit?? Hope all is well :theshadow .......how can I go about getting my own smiley? lol
 
BiggT said:
Are you liking the BTN work? I see you're trying to trim down a bit?? Hope all is well :theshadow .......how can I go about getting my own smiley? lol
Click to expand...
I like the BTN work a lot - standing at least...seated - not so much.

Yeah..Im just trying to drop a bit of post Tday bulge.


Similey??


Lemme look for a gorilla in wife beater BNPressing a house



I alternate the presses....



strict - they go down to bottom of ear lobes


Pushes - if I can call them that is so little leg drive that I mainly use them to train from the neck to the earlobes
 
gjohnson5 said:
I like Behind the neck presses myself. Almost always seated as the balance issue goes away
Click to expand...
WORD


I will say that my entire torso has thickened up from doing them standing.....not really a bad thing.

Also...my trap mid back delevelopment is crazy(for me)
 
Did a little maintenance work yesterday:

Not really worth typing it all out:

Calves
Hams
abs
rotators
 
The Shadow said:
WORD

I will say that my entire torso has thickened up from doing them standing.....not really a bad thing.

Also...my trap mid back delevelopment is crazy(for me)
Click to expand...
I did these standing last night, usually to them seated...Do you think it would be better to do these sitting then, for me? I do NOT need to thicken my waist in ANY way.
 
It makes sense that the body would have to adapt to holding/pressing a heavy weight overhead......I know that for me - my waist is about an inch bigger than it was....its solid - just wider.

I would consider doing them seated if thats an issue....its a trade-off really.

Thicker torso, better stabilization vs. thicker waist loss of taper - for bbing I think its worth considering
 
The Shadow said:
It makes sense that the body would have to adapt to holding/pressing a heavy weight overhead......I know that for me - my waist is about an inch bigger than it was....its solid - just wider.

I would consider doing them seated if thats an issue....its a trade-off really.

Thicker torso, better stabilization vs. thicker waist loss of taper - for bbing I think its worth considering
Click to expand...
^^ worked hard to get the taper, trying to keep it ;) thanks
 
The Shadow said:
seated they shall be
Click to expand...

Now I am confused. So if I do all my overhead work standing my waist will continue to grow? I see how my back has thickened up from heavy deads, etc, but I certainly do prefer doing overhead work standing....but at some point I would like to be around a 34" waist - I'm wearing 36" now but i bet I am closer to 38" ont he tape measure.
 
al420 said:
Now I am confused. So if I do all my overhead work standing my waist will continue to grow? I see how my back has thickened up from heavy deads, etc, but I certainly do prefer doing overhead work standing....but at some point I would like to be around a 34" waist - I'm wearing 36" now but i bet I am closer to 38" ont he tape measure.
Click to expand...
Forgive me for answering, but his reply was directly related to my question. When I initally joined, and lost 30 lbs & 16% bf in 12 weeks with his help, I really didnt have much of a taper. Now that Ive got my wings, knowing how I personally respond to training avoiding the standing would be good 'for me'.. not sure how that would work for you or any other male (or female) for that matter. Know what I mean? Thats subjective IMO
 
al420 said:
Now I am confused. So if I do all my overhead work standing my waist will continue to grow? I see how my back has thickened up from heavy deads, etc, but I certainly do prefer doing overhead work standing....but at some point I would like to be around a 34" waist - I'm wearing 36" now but i bet I am closer to 38" ont he tape measure.
Click to expand...

yep.....this is gonna be one of those things that there are mixed ideas on.

For me, personally, my waist has increased an inch.....and it started when I began the BNP - everything else was constant.

While you may do the same amount of weight while seated(with back support) the stabilizing muscles including the obliques are greatly reduced.
 
Sweet. I'm trying to get back into a good regimin myself.

Mine is pretty simple, but works for me.

One exercise per bodypart per week at high intensity. I'll do drop sets with alot of cheating reps & assistance reps. Roughly 30-50 reps per exercise when all is said and done between the drop sets, cheating, assistance, etc. I don't respond well to pyramid training in my experience.
 
al420 said:
So which is "better" overall.
Click to expand...


Try each and see.

It's a tradeoff and an individual thing.....some folks have obliques that grow by thinking about a dumbell.
 
Lao Tzu said:
Sweet. I'm trying to get back into a good regimin myself.

Mine is pretty simple, but works for me.

One exercise per bodypart per week at high intensity. I'll do drop sets with alot of cheating reps & assistance reps. Roughly 30-50 reps per exercise when all is said and done between the drop sets, cheating, assistance, etc. I don't respond well to pyramid training in my experience.
Click to expand...

Yep.....I typicall do one bodypart per day as well...





YESTERDAY:



Deadlifts

135 x 15
225 x 12
295 x 7(up 2 from last session)....I keep forgetting that this is a push and then a pull lift.....form is better as I am totally resetting and forcing my legs lower


Hammer Iso-Pulldown

150 x 12(slooow reps)
175 x 10
200 x 8



Seat Rows(straight bar)

3 x 170 x 6
 
ARMS:

Modified Nose breakers.....


as opposed to keeping the elbows pointed up....let them trail back to about 45 degrees.....this keeps constant tension on the tris at all times

65 x 20
85 x 15
105 x 10




Barbell Curls
65 x 14
85 x 9
105 x 5



Dips

bdwt x 20
+25 x 12
+25 x 12



Preacher Curls

65 x 10
2 x 85 x 10


Pushdowns

2 x 120 x 10




all sets with a tut of 5 seconds





*as I was dropping the bar behind the bench on the nosebreakers, I didnt account for the metal handles sticking BACK away form the head of the bench....I think I cracked the second knuckle - index finger right hand...bitch is killing me*
 
Its apparent that for now, I cant DL and squat heavy in the same week...so I hit heavy deads this week....heavy squats next week:

Leg Press
4 sets - worked up for 7 plates per side for 10
Calf Raises on leg press - 3 sets of 4 platers per side for 15

Lying Leg Curls
3 sets worked up to 160 x 8

Leg Extensions
3 sets worked up to 187.5 for 8
 
Yeah I cant dead heavy or squat heavy in the same week too well myself. Once I start conditioning myself for a powerlifting meet then I will switch things around but I have to get used to it...then its 12 weeks of hell. ;)
 
The Shadow said:
I like the BTN work a lot - standing at least...seated - not so much.

Yeah..Im just trying to drop a bit of post Tday bulge.


Similey??


Lemme look for a gorilla in wife beater BNPressing a house



I alternate the presses....




strict - they go down to bottom of ear lobes


Pushes - if I can call them that is so little leg drive that I mainly use them to train from the neck to the earlobes
Click to expand...



I take it you are talking about behing the neck pulldowns...My waist has reduced like 3 inches I have been doing it icreasing weight/decreasing reps...
it seems to be working...I do not like front pulldowns I involve my pecs WAY too Much!
 
yeah.....


it was better yesterday.....my hams are so freaking sore that the stretch is killing me
 
The Shadow said:
Behind the neck Presses.........
Click to expand...
I am serious either I don't do them right or there is something wrong with me...LOL..
Wide Grip Pulldowns involve my pecs way more especially when I contract when bar is near the Sternum.
I also feel the pecs if I do tricep rope pushdown...
 
pulldowns will affect the pecs to some degree - yes.

I was doing a barbell press for shoulders behind the neck
 
The Shadow said:
pulldowns will affect the pecs to some degree - yes.

I was doing a barbell press for shoulders behind the neck
Click to expand...
I actually love the barbell press for shoulders behind the neck.
When barbell is being used, I use the smith machine and do shoulder press.
 
velvett said:
I thought you were walking funny.

































KIDDING PEOPLE!!! j/k
:rainbow:
Click to expand...


Saw that did you??






















CHEST


DB PRESS
75 x 15
90 x 10
100 x 7(PR)


Incline Press Machine
150 x 10
200 x 7
225 x 3


Flat chest machine

175 x 8
225 x 3


Incline cable flyes..constant tension

3 x 40 x 10
 
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