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

[The Shadow]

your best avitar yet, S.

pity we all can't look as good all the time as we do in our avis, hey?

True....its form last year btw.


I am finally moved and have gotten some rest:


Incline DB press:

60 x 12
70 x 8
75 x 6
80 x 4
............did them first in the wo today...felt really good.


Hammer ISO chest/back:


This is a hybrid between an incline press and a military press

2 plates per side x 10
2 plates + 25 per side x 8


Shrug machine(I like it in that you have to DL the weight up first)

3 x 315 x 7

 

[treilin]

Hope you have a good work-out....

See there is a positive reason the icons disappeared, to motivate your work-out

 

[The Shadow]

Hope you have a good work-out....

See there is a positive reason the icons disappeared, to motivate your work-out

I tell you what....I had a great workout for whatever reason:

Iso Lateral Pulldown machine

135 x 10
185 x 10
225 x 12
250 x 8
285 x 6



Isolateral Rowing machine

150 x 12
180 x 12
200 x 10
225 x 6


Partial Deads (just above knee - singles with sets of shrugs)

135 x 20
225 x 15
275 x 12
315 x 10
405 x 4
475 x 2 - lol....if you can count the micromovement



Deads with feet elevated - bar less then half an inch above shoes

DE effort

3 x 185 x 4


seated rows with straight bar - pulling high on chest(rear delts)

3 x 140 x 10


weighted hypers

3 x 35 x 15

 

[The Shadow]

Full Squats

WOrked up to 225 for 6....then decided to go ATF......deloaded to 185 and felt like I was GM'ing the weight in the hole more so than standing up with it. Felt like my posterior chain had not recovered from the last dead day


Leg Press

4 plates per side for 10 - followed by calf presses 10 reps

Stiff Dumbell Deads

3 x 70's x 10


Leg Curls

2 x 125 x 10


Leg Extensions

3 x 175 x 10

 

[nelmsjer]

A couple thoughts on the ATF squats...

First, stick with them. Not sure what your training history is with ATF, but right now with your comeback they are probably "new" again. At our age (I'm just 3 years younger), times of inactivity lead to some pretty quick reductions in flexibility. Make SURE you are really focusing on ankle flexibility (stretch your calves like mad) and hamstrings, too.

Something tells me your lower back has the strength to be in proper position, so I don't think that is the issue. One other possibility, as crazy as it sounds, is shoulder and pectoral flexibility. Tight shoulders and pecs (and all other muscles related to rounded shoulders) are also going to effect your ability to stay upright.

At the end of the day, we "gentlemen" just need to take more time to focus on flexibility!

In the meantime, I'll just go back to watching in awe at your poundages after so much time off. For the love, man!

 

[The Shadow]

A couple thoughts on the ATF squats...

First, stick with them. Not sure what your training history is with ATF, but right now with your comeback they are probably "new" again. At our age (I'm just 3 years younger), times of inactivity lead to some pretty quick reductions in flexibility. Make SURE you are really focusing on ankle flexibility (stretch your calves like mad) and hamstrings, too.

Something tells me your lower back has the strength to be in proper position, so I don't think that is the issue. One other possibility, as crazy as it sounds, is shoulder and pectoral flexibility. Tight shoulders and pecs (and all other muscles related to rounded shoulders) are also going to effect your ability to stay upright.

At the end of the day, we "gentlemen" just need to take more time to focus on flexibility!

In the meantime, I'll just go back to watching in awe at your poundages after so much time off. For the love, man!

I am getting ready to start some Muay Thai and Jiu Jitsu training...so Im sure that will help the flexibility.....I will def keep that in mind.

I am staying upright until the first push out of the hole...then I lean forward...almost like my ass is getting ahead of my thighs.....

Thanks a lot for the words....this had turned into a monologue.....




QUICK WORKOUT TODAY

Incline db press

work to 2 sets of 80 for 6


Incline flyes - INSANE stretch
2 x 25 x 12


Modified rear laterals

2 x 35 x 12


Shrugs on shoulder press machine

3 x 325 x 12

 

[nelmsjer]

Think about throwing your head back (just not at the neck) and firing HARD with your glutes, getting them forward and underneath you as quickly as you can.

 

[The Shadow]

Think about throwing your head back (just not at the neck) and firing HARD with your glutes, getting them forward and underneath you as quickly as you can.

what depth do you use for box squats?

 

[fortunatesun]

what depth do you use for box squats?

I can butt in for nelsmjer who's not back yet with an answer...

You can use a variety of depth for your squat. Parallel, and both more than and less than. The link is a brief rundown of what you want to know.

 

[The Shadow]

thank you

 

[The Shadow]

Seated Laterals

3 x 25 x 10


Machine Press facing the pad(unsupported for chest or back)

3 x 150 x 10



Dumbell Press

3 x 65 x 7


Upright rows

3 x 80 x 12



Hanging abs and cable crunches

 

[treilin]

Seated Laterals

3 x 25 x 10


Machine Press facing the pad(unsupported for chest or back)

3 x 150 x 10



Dumbell Press

3 x 65 x 7


Upright rows

3 x 80 x 12



Hanging abs and cable crunches

I see more posting this week
Good I bet my work-out is better then your work-out
I should have my trainer talk to your trainer

 

[The Shadow]

I see more posting this week
Good I bet my work-out is better then your work-out
I should have my trainer talk to your trainer

Im starting Muay Thai and Jiu Jitsu training next week....I'll kick your trainers ass

 

[treilin]

Im starting Muay Thai and Jiu Jitsu training next week....I'll kick your trainers ass

I would pay to see this... Hang a mirror on the wall

 

[The Shadow]

I would pay to see this... Hang a mirror on the wall

you better watch out...Ill make you tap

 

[Protobuilder]

This thread is worthless without vids. LoL

 

[DieselGunz]

Great log Shadow, one thing can we get diet with this also?



feel like I am ordering at Mcdonalds, lol

 

[The Shadow]

This thread is worthless without vids. LoL

agreed....I'm the last person in the world to make excuses...but my car was jacked and my digi was one of the many things which was stolen.....Im still waiting on the insurance to settle.

 

[silver_shadow]

how about some wt updates too

 

[The Shadow]

how about some wt updates too

Im getting calipered today

 

[Miss24k]

agreed....I'm the last person in the world to make excuses...but my car was jacked and my digi was one of the many things which was stolen.....Im still waiting on the insurance to settle.

blah blah blah.....

 

[The Shadow]

blah blah blah.....

Look here Missy........



Arms today:

Standing dbell curls
up to 45's for 6

Dips
3 sets of 12-15


Preacher curls
3 x 75 x 10


Pushdowns
3 x 120 x 12(single pulley)


made a wrist roller...used a non rotating straight bar and used a cable stack

2 sets of forward and reverse using 30 pounds and the stack all the way up and back down twice




SCALE WEIGHT:

212 (219)

BF - 13.2% (15.8)


But holding a LOT of water

 

[The Shadow]

Deads

worked to 275 3RM....Im still bulling the weight as opposed to pushing through with my hips glutes...lower abs and calves are also limiting


Hang pulls

3 x 155 x 6



Pulldown machine

up to 275 for 5



Rows

up to 185 for 4




Various ab work




..think this will be my last entry

 

[Protobuilder]

Why? Looks good so far.

 

[treilin]

..think this will be my last entry

What?!?!?! Quitting already?
Whatever

 

[The Shadow]

it feels like a monologue......you know?







LMFAO @ "so far"


lol

 

[BiggT]

I like reading it, it is one of the regular ones I stay updated on.....nutirtion-wise, would you mind posting some meals or what you typically eay? I'm just curious.

 

[The Shadow]

I like reading it, it is one of the regular ones I stay updated on.....nutirtion-wise, would you mind posting some meals or what you typically eay? I'm just curious.

Sure......


Meal 1:

Whey protein shake in milk


OR


3 Whole eggs/5 strips of bacon/2 slice wheat toast and water



Meal 2:

Snack of nuts/almonds/cashews - 2 servings




Meal 3:

Typically leftover dinner from night before - today will be baked tilapia/stri fried zucchini/mushrooms/squash and green bean casserole - water/crystal liht



Meal 4:

Usually a low sugar protein bar and sugar free redbull(if its b4 training)



Mea 5 - shake again OR dinner(lean meat and usualy a startch and a fibrous veg)



Meal 6 - Dinner or Shake









Im about 12x cals per pound and close to a 40p/30f/30c split


Scale weight was down to 208 today.....I dropped some water from last Friday


The diet is a bit on the low side in terms of cals, but I am not doing ANY cardio whatsoever to drop some bodyfat

 

[Protobuilder]

Any humor was completely accidental. LoL I just meant, things look good. There’s not a lot to say. LoL Maybe if you added in some more subjective comments it’d be easier for people to have something to say. You’re kind of a “to the point” kind of guy so you don’t spend paragraphs wanking about your goals, etc., which is fine but then there’s not a lot to play off. IOW, if all you say is ‘did 3x10 on pulldowns’ . . . people can come along and say something asinine like, “Pulldowns are good.” Or, something equally asinine like, “Wow! Big weights!” But that only gets you so far. LoL

It’s one of the problems of journaling I guess. If everything is humming along and you don’t need advice/help or talk about your day-to-day, there isn’t much to comment on. LoL

 

[The Shadow]

Any humor was completely accidental. LoL I just meant, things look good. There’s not a lot to say. LoL Maybe if you added in some more subjective comments it’d be easier for people to have something to say. You’re kind of a “to the point” kind of guy so you don’t spend paragraphs wanking about your goals, etc., which is fine but then there’s not a lot to play off. IOW, if all you say is ‘did 3x10 on pulldowns’ . . . people can come along and say something asinine like, “Pulldowns are good.” Or, something equally asinine like, “Wow! Big weights!” But that only gets you so far. LoL

It’s one of the problems of journaling I guess. If everything is humming along and you don’t need advice/help or talk about your day-to-day, there isn’t much to comment on. LoL

I knew the humor was totally unintentional......


I guess my short term goal is to get my ass in shape for Jiu Jitsu training which begins tonite as I know it will get more intense each session.

I dont expect to bump the numbers EACH session as I am on restricted cals - and clean - which makes things even harder.


I would like to build my dead absolute strength while I maintain or even lose a bit more bodyfat - which I think is possible considering my noob status on the lift....I seem to have more than one area of weakness

 

[silver_shadow]

hey shadow! i don't post too much here for the same reason PB described. however i do enjoy tracking your progress... always something to be learnt from a vet such as your self.

 

[Protobuilder]

Jiu-jitsu . . . What made you want to start that? Have you trained martial arts before or is this just something new to try? Are you interested in competing in MMA stuff or just doing it for fun/exercise?

I bet the pounds start dropping immediately if you’re doing intense JJ training. You’ll probably have to up your cals to avoid wasting away, especially if you plan to boost DL at the same time.

Something that might be interesting for you: a “one lift a day” type program where you hit one, maybe two, big compound lifts a day (e.g., squat & row, then DL & OHP/bench or something), working on getting stronger and stronger. That coupled w/ intense JJ training and you’ll be a machine.

 

[The Shadow]

Jiu-jitsu . . . What made you want to start that? Have you trained martial arts before or is this just something new to try? Are you interested in competing in MMA stuff or just doing it for fun/exercise?

I bet the pounds start dropping immediately if you’re doing intense JJ training. You’ll probably have to up your cals to avoid wasting away, especially if you plan to boost DL at the same time.

Something that might be interesting for you: a “one lift a day” type program where you hit one, maybe two, big compound lifts a day (e.g., squat & row, then DL & OHP/bench or something), working on getting stronger and stronger. That coupled w/ intense JJ training and you’ll be a machine.

Ive always been interested in it and boxing as well.....a new training gym relocated to within 5 miles of my home, so I thought what the hell.

I think the one lift per day thing will fit nicely with the other training....it is close to a one body part per day kinda thing - at least for the shoulder, girdle, legs and back - thats definitely a thought.


We will see how the bodyfat comes down in the next 4-6 weeks.....its a beginners class but they have a full gym in there as well...not the fru fru shithole I train at now.

 

[Protobuilder]

I personally really enjoy the simplicity of just doing a handful of big movements each session. And if you’re draining your resources with something as intense as JJ training, I’d think it’d be the perfect time for a low volume, high calorie, strength phase just getting in and pushing the numbers on one or two lifts. Dan John has an article on T-Nation about it and here’s another bit from him, detailing the “one lift a day” plan of a few olympic lifters. Interesting to see how they set up their training, although you’d probably want to drop some of the oly stuff and probably use a bit lighter weight. LoL

http://danjohn.org/page15.html

 

[BiggT]

The BJJ sounds like a good time, I vote for keeping the journal.....I'd comment more, but I wasn't sure if you wanted the clutter, you clearly know how to train, so theres not much to offer in terms of advice, and to steal a word from Proto, I am the type to wank around in my posts and say way more than is needed, lol.

Do you have any bodyweight goals or anything related to the BJJ?

Do you pull conventional? If you do, which you should, lol, you might want to consider pushing the front squat, I find they give excellent carryover to deads.

 

[Sassy69]

LOL Shadow's fans speak!

Personally I think we need some pic updates

 

[Cynical Simian]

It looks like you've already been talked out of ending the journal, but I guess I'll mention that I'm still following along, too.

 

[anotherbutters]

I'm another follower

How come you've never trained deads before?

 

[The Shadow]

The BJJ sounds like a good time, I vote for keeping the journal.....I'd comment more, but I wasn't sure if you wanted the clutter, you clearly know how to train, so theres not much to offer in terms of advice, and to steal a word from Proto, I am the type to wank around in my posts and say way more than is needed, lol.

Do you have any bodyweight goals or anything related to the BJJ?

Do you pull conventional? If you do, which you should, lol, you might want to consider pushing the front squat, I find they give excellent carryover to deads.

COnventional yes.....


Im not sure where my weight will settle.....Im thinking 200-205ish if I had to guess....


please comments are more than welcome



BJJ kicked my ASS tonite


Holy frinking crap




I was doing a LOT of stage productions(and some magazine work) and deads would put me over the "weight Limit"

 

[Protobuilder]

BJJ kicked my ASS tonite


Holy frinking crap

Very few things seem more intense than serious martial arts training. You're going to need to start eating more boiled chicken breasts. LoL

I was doing a LOT of stage productions(and some magazine work) and deads would put me over the "weight Limit"

What? LoL

 

[BiggT]

Do you plan to add cals with the BJJ? How many times/week will it be?

 

[The Shadow]

Who is the biggest(weight wise) actor these days??

Vin Diesel??

He was even 20 pound heavier in 2002-03.

Stage and film directors want actors who represent the average person. I get type cast whenever I am over 200 pounds...I have been a cop in 2 stage productions and two movies.

Hence the "weight limit"



BJJ is 2x per week......60 minutes at a time......the freaking warmp ups KILLED me.....you do mat crawls....using only your forearms - you have to drag yourself across a think rubber matted floor.

2 problems:

1 - your clothes stick
2 - your forearms are sweaty - so you slide....

2 cycles - 10 meters each way - and of course - I trained back yesterday.....

My upper abs are KILLING me.

The guy who owns the gym is a professional and knows his stuff....there is a guy training there for the UFC...HUGE.


I'm also doing intro to wrestling for the take downs 2x week as well for an hour at a time.



I was so spent last night that I didnt eat anything after training but chicken and grilled vegetables....



So - calorie wise - Im not sure - I'm keeping a watch on my weight.

Dropping back on the weight exercises and focusing on the core lifts will help on the cals expended as well

 

[treilin]

Who is the biggest(weight wise) actor these days??

Vin Diesel??

...


...

UHmmm did somone say Vin Diesel....


Ohhh yeah .... I'll get to the point of your log and won't fill it with pointless monolague.

Nice job on the new training! Sounds hardcore... Maybe you need forearm pads so you don't get forearm burn...

 

[The Shadow]

...


...

UHmmm did somone say Vin Diesel....


Ohhh yeah .... I'll get to the point of your log and won't fill it with pointless monolague.

Nice job on the new training! Sounds hardcore... Maybe you need forearm pads so you don't get forearm burn...

LOL..I was referring to it being a monologue as I was the only person posting for the most part.


Yeah well.....maybe on the pads

 

[Protobuilder]

Biggest “actor” . .. probably The Rock.

Dropping back on the weight exercises and focusing on the core lifts will help on the cals expended as well

Well, since you’re not really trying to pack on the size right now, a strength training phase would be perfect. There’s no point in doing pumping volume stuff right now.

 

[BiggT]

I was doing a LOT of stage productions(and some magazine work) and deads would put me over the "weight Limit"

Dude, you know as well as I that deadlifts don't contribute to mass gain, if you want to get big, you need to hit the low hammer row for 4x10 suppersetted with the seated cable row with neutral grip bar for 4x8, geez, don't you read any of cardiomann's posts????

 

[Protobuilder]

I learned a lot from cardiomann. His time on EF was shortlived but his legacy and training philosophy endures. I’ve dropped squats & deadlifts b/c “nobody” has built mass with those worthless exercises.

Shadow: if you want to get strong for JJ, you need to focus on cable crossovers. Think about it, what movement most resembles a left/right hook? That’s right. The crossover.

 

[The Shadow]

Speaking of crossover.....


LOL





No...Im doing some reduced volume one chest and one pressing movement tonight



.....boxing class at 8pm

 

[The Shadow]

External/Internal dumbells for rotators


Incline DB press

1 x 65 x 12
1 x 70 x 10
1 x 80 x 6
1 x 85 x 4


Standing military Press

3 x 125 x 5


...wow are my traps delts sore form last night

 

[fortunatesun]

...wow are my traps delts sore form last night

heh,heh,heh...

Guess you found out why boxer/MA don't do much overhead pressing.

 

[The Shadow]

heh,heh,heh...

Guess you found out why boxer/MA don't do much overhead pressing.

Well.......


Boxing last night KILLED ME.....90 minutes non-stop with only 5, 2 minute breaks.

My abs, calves and hips are the most sore.....which indicates at least a couple of things:

1 - I am turning thru my punches

2 - I am relatively weak in those areas as expected(as exposed through my deads)



I don't think Im lifting today - BJJ tonite

 

[superqt4u2nv]

Well.......


Boxing last night KILLED ME.....90 minutes non-stop with only 5, 2 minute breaks.

My abs, calves and hips are the most sore.....which indicates at least a couple of things:

1 - I am turning thru my punches

2 - I am relatively weak in those areas as expected(as exposed through my deads)



I don't think Im lifting today - BJJ tonite

Hey Shadow log is looking good.

I been thinking about taking up an MA in the off season my main concern is how it would affect my lifting. My off season lifting is only 3 times per week heavier mostly compounds anywho is it reasonable do you think to lift Monday, Wednesday, Friday then do the MA Tuesday Thursday and Saturday? I would be using the MA as my cardio but I know that most have you do conditioning exercises also. I have been looking at krav maga or muay thai.

 

[treilin]

Well.......


Boxing last night KILLED ME.....90 minutes non-stop with only 5, 2 minute breaks.

My abs, calves and hips are the most sore.....which indicates at least a couple of things:

1 - I am turning thru my punches

2 - I am relatively weak in those areas as expected(as exposed through my deads)



I don't think Im lifting today - BJJ tonite

Work on hip flexor stretching!
I posted this stretch in my log awhile back, it's easy and works well without needing a massage therapist.

O.k. just so you know it'll make you look silly but it does work if you do it right and is very effective!

I use the squat rack.. grab the 45 pound bar add some weight (don't do 45 pound plate's they are to big and it won't work) on each side. Lay fully on the ground place the weighted bar just below the ASIS bones (hip bones). Make sure it lays right in the crevass (Watch your ummm goods)
It will fell really tight and you'll maybe even want to arch your back to help take some of the stretch out of the Sartorius, and rectus femoris but don't. Keep the abs tight, low back flat to the ground, legs straight, feet turned in just a bit, breathe, and try and relax into the bar. Let it hold for like a minute rest a minute and do it again. Each time it should get easier and you know they are stretched when your feet want to flop to the side. I would first try with no weight until you understand what it feels like... The weight is what really gets them to release! In between releases you can always do pelvic tilts to strengthen the low back.
Follow that up with a quad stretch, and TFL stretch. If you want me to type that out let me know.

 

[The Shadow]

Hey Shadow log is looking good.

I been thinking about taking up an MA in the off season my main concern is how it would affect my lifting. My off season lifting is only 3 times per week heavier mostly compounds anywho is it reasonable do you think to lift Monday, Wednesday, Friday then do the MA Tuesday Thursday and Saturday? I would be using the MA as my cardio but I know that most have you do conditioning exercises also. I have been looking at krav maga or muay thai.

Yep....


Im dropping(for me) to a very strength oriented program for 4 days per week - you could easily modify that to 3 days.

I posted my new routine a few posts up

 

[superqt4u2nv]

LOL Shadow's fans speak!

Personally I think we need some pic updates

PICS!!!!!!!!!

 

[The Shadow]

Work on hip flexor stretching!
I posted this stretch in my log awhile back, it's easy and works well without needing a massage therapist.

O.k. just so you know it'll make you look silly but it does work if you do it right and is very effective!

I use the squat rack.. grab the 45 pound bar add some weight (don't do 45 pound plate's they are to big and it won't work) on each side. Lay fully on the ground place the weighted bar just below the ASIS bones (hip bones). Make sure it lays right in the crevass (Watch your ummm goods)
It will fell really tight and you'll maybe even want to arch your back to help take some of the stretch out of the Sartorius, and rectus femoris but don't. Keep the abs tight, low back flat to the ground, legs straight, feet turned in just a bit, breathe, and try and relax into the bar. Let it hold for like a minute rest a minute and do it again. Each time it should get easier and you know they are stretched when your feet want to flop to the side. I would first try with no weight until you understand what it feels like... The weight is what really gets them to release! In between releases you can always do pelvic tilts to strengthen the low back.
Follow that up with a quad stretch, and TFL stretch. If you want me to type that out let me know.

so...

hehehehe



you want me to place a weighted bar across my goods and TRY to relax??

LOL


Ill try that

 

[superqt4u2nv]

Yep....


Im dropping(for me) to a very strength oriented program for 4 days per week - you could easily modify that to 3 days.

I posted my new routine a few posts up

Searches for new routine can't find it. (Post number?)

My off season plan is DC hence the 3 days a week split.

 

[treilin]

so...

hehehehe



you want me to place a weighted bar across my goods and TRY to relax??

LOL


Ill try that

Well... I don't have that problem... not sure if that would be a factor.. but the bar will cross that junction... Just something to watch out for....

 

[The Shadow]

Searches for new routine can't find it. (Post number?)

My off season plan is DC hence the 3 days a week split.

It was on another thread:


m now doing the following:


Day 1 - deads and another back/lat/trap exercise

Day 2 - 1 exercisee each for chest/shoulder girdle

Day 3 - Squats and another(stiff deads probably)

Day 4 - Dips and most likely cheat curls*great trap exercise btw)


Probably 3-4 working sets on all - 4-8 reps

 

[The Shadow]

Well... I don't have that problem... not sure if that would be a factor.. but the bar will cross that junction... Just something to watch out for....

I have been having trouble lying flat on a hard surface as my lumbars would not relax

 

[superqt4u2nv]

It was on another thread:


m now doing the following:


Day 1 - deads and another back/lat/trap exercise

Day 2 - 1 exercisee each for chest/shoulder girdle

Day 3 - Squats and another(stiff deads probably)

Day 4 - Dips and most likely cheat curls*great trap exercise btw)


Probably 3-4 working sets on all - 4-8 reps

I love basic routines like that, all except for dips but that is cause I f'd my shoulder up on them so dips are the devil to me.

What are cheat curls?

 

[The Shadow]

heavy barbell curls...so heavy that you might get 2-3 reps on your own, but then use some heave(body english) to get them up - and fight the negative.....

 

[treilin]

I have been having trouble lying flat on a hard surface as my lumbars would not relax

Makes perfect sense...

O.k. look at it like this...

If your lumbars are contracted it pulls your pelvis up and back creating a pelvic tilt.. Your hipflexors are also going to be tight because the origin and insertions will be positioned closer together in that position. So.... you need to release the contracted msucles and strengthen the weak ones (eccentric ones)
Contracted = hip flexors, Quadratus lumborum, spinal erectors
Eccentric = Lower abs, glutes

Streches for the QL after heat application will help settle the back. The bar technique I created will also assist. So as the muscles are getting back to their normal tonus you can also work on strengthening the other's more and get your pelvis positoned back to normal.

 

[The Shadow]

I may do some light lower abs/lumbars tody and will give it a try

 

[treilin]

I may do some light lower abs/lumbars tody and will give it a try

Another tip... since core stability is so important... Try using an exercise ball for a desk chair. I'm implementing this one myself

 

[Protobuilder]

I thought "cheat curls" meant heavy drinking. Hmmm . . . I'll have to take them out of my routine then.

 

[The Shadow]

I thought "cheat curls" meant heavy drinking. Hmmm . . . I'll have to take them out of my routine then.

Well....40's maybe

 

[The Shadow]

Another tip... since core stability is so important... Try using an exercise ball for a desk chair. I'm implementing this one myself

LOL


I use one of those occasionally actually.......GREAT for mocking a Reverse Hyper

 

[Cynical Simian]

There are less complex and, um, potentially damaging hip flexor stretches you could do. Try the one listed at #14 in this article, and do it without your foot elevated for more of a psoas stretch.

 

[The Shadow]

There are less complex and, um, potentially damaging hip flexor stretches you could do. Try the one listed at #14 in this article, and do it without your foot elevated for more of a psoas stretch.

ug.....


I am worse than the picture shown

 

[treilin]

There are less complex and, um, potentially damaging hip flexor stretches you could do. Try the one listed at #14 in this article, and do it without your foot elevated for more of a psoas stretch.

Damaging? I'm not telling him to stick a f@ckin needle in it?!?!
If you want the muscle to take a week or so to release because of all the daily postural issues people place their bodies in then go for it... Or you can get to the point and take care of it. Placing pressure on a muscle like that is not damaging what do you think trigger point and accupressure therapy is?!?! Same damn thing the only difference is the therapist can't stand there as long applying the same amount of pressure as the weighted bar to a particular release point without there fingers, or arms, or body... or if they use T-bars still would take them 4 times as long to do the same thing that someone can do on there own at the gym. Not only that a you can work both sides simultaneously. So if you chose to try and release a posturally tight muscle (not talking about just from lifting) doing a stretch.... Have fun!
Or go pay a therapist an hour's worth of work to release them... when you can do it yourself for free in about 5-10 minutes max.

Rant ended

 

[The Shadow]

I'll pay you......


close enough??


Im off.....

 

[Cynical Simian]

Damaging? I'm not telling him to stick a f@ckin needle in it?!?!
If you want the muscle to take a week or so to release because of all the daily postural issues people place their bodies in then go for it... Or you can get to the point and take care of it. Placing pressure on a muscle like that is not damaging what do you think trigger point and accupressure therapy is?!?! Same damn thing the only difference is the therapist can't stand there as long applying the same amount of pressure as the weighted bar to a particular release point without there fingers, or arms, or body... or if they use T-bars still would take them 4 times as long to do the same thing that someone can do on there own at the gym. Not only that a you can work both sides simultaneously. So if you chose to try and release a posturally tight muscle (not talking about just from lifting) doing a stretch.... Have fun!
Or go pay a therapist an hour's worth of work to release them... when you can do it yourself for free in about 5-10 minutes max.

Rant ended

lol, my "damaging" comment was in jest and just in reference to the placement of the barbell. I was throwing out another stretch he could do in addition to or instead of the one you suggested and which could be done more frequently or at home since it wouldn't require gym equipment.

 

[The Shadow]

Treils a fiesty one...

 

[JKurz1]

got any recent pics boss? Lifts look good....glad to see you made a come back (or are making)....nice quick intense sessions....best of luck to you!

 

[Protobuilder]

Stick a needle in it, Shadow.

 

[JKurz1]

Later....done on these boards..I got emails from my bros....we'll keep in touch.....thnx for your help.....lets eat, train and rest HARD!

 

[The Shadow]

Well.....


My back/tightness is still an issue...but its a bit better already thanks to the stretch mention by CS and the release by Trel.

I got 2 more reps on ATF squats with 185 than last week b4 something felt "loose" ie - I felt like my torso was turning slightly to the right(left shoulder forward).


Spent remainder of workout on hypers and a modified reverse hyper......



20 minutes on a heavy bag

 

[BiggT]

Nice on pushing the squattin'.....also, it is nice to see another whole egg eater....what are your thoughts on the yolk/high cholesterol stuff? BS or a legit concern? I'd been eating a minimum of 4 whole eggs a day for well over a year and had my cholesterol checked a few months ago and it was only 167 with a good HDl/LDL ratio (I forget the breakdown off the top of my head).

 

[The Shadow]

the cholesterol in the yolk is the "good" kind....doctors forget to mention that


Thanks T.

 

[rnch]

Treils a fiesty one...

i notice u r NOT complaining.....

 

[The Shadow]

Hey M.....good to see you.


How is narlins?

 

[The Shadow]

So.....had some technical difficulties over the weekend.

Thursday evening - 75 minute of boxing

Friday:

Preacher curls 3 x 85 x 6 - up 10 pounds
Dips supersetted with Db French Press

60 minutes heavy bag work


sat and SUn - off


Weight - 209

 

[treilin]

So.....had some technical difficulties over the weekend.

Thursday evening - 75 minute of boxing

Friday:

Preacher curls 3 x 85 x 6 - up 10 pounds
Dips supersetted with Db French Press

60 minutes heavy bag work


sat and SUn - off


Weight - 209

I think this is the most cardio I have ever heard of you doing especially over 2 days!! Going to be a fighting machine eh...

 

[The Shadow]

Dunno about that......I just need to pare off a little pudge

 

[Protobuilder]

60 minutes of heavy bag work???? Holy CRAP. That will make a man out of you or nothing will. Nice job.

 

[BiggT]

Thats some stout conditioning, man.....an hr one day and an hr and 15 the next.

 

[The Shadow]

Well....damn


flat db press

3 x 80 x 10


Incline DB

2 x 85 x 5




Standing BNP

up to 135 for 6




no strength....so Ive added an extra protein shake as of today

 

[rnch]

hills and valleys, my friend...........

 

[The Shadow]

Thats some stout conditioning, man.....an hr one day and an hr and 15 the next.

I am REALLY feeling it in general

60 minutes of heavy bag work???? Holy CRAP. That will make a man out of you or nothing will. Nice job.

2 minute rounds...45 seconds between each round......



my hands ache....and wrists and shoulder and traps......my workout today really showed it.


I was working on a full-body 7 foot bag and it really wore me out.....the coach was telling mr that I was hitting it too hard....I said that I wasnt trying to that I was focusing on speed.....he asked me to start with a jab and then go all out on a right cross and then shook his head and walked away.

I asked him later what I did wrong...he replied nothing....that my balance was shit - I lost power b/c I was hitting too high on the bag, but still hit as hard as anyone he had seen.


HE's getting a machine that measure psi for the Muay guys for thier kicks...Im gonna see if he will let me try it out

 

[treilin]

Well....damn


flat db press

3 x 80 x 10


Incline DB

2 x 85 x 5




Standing BNP

up to 135 for 6




no strength....so Ive added an extra protein shake as of today

Wow I weigh more then you can bench... So messing with you..
So there is an art to hitting the punching bag. I usually just go downstairs and beat mine till my knuckles turn to blood and I feel better...

 

[The Shadow]

Wow I weigh more then you can bench... So messing with you..
So there is an art to hitting the punching bag. I usually just go downstairs and beat mine till my knuckles turn to blood and I feel better...

LOL.....it's ON


I had hand wraps and heavy 16 oz gloves and my knuckles are still red from Friday...every joint form my shoulders to the tips of my fingers ache

 

[Protobuilder]

Well pace yourself bro. LoL And you've only got so many resources . . . you're gonna lose some in the gym after so much cardio.

 

[The Shadow]

yep..hence the scaled back lifting and increased protein....


weird thing.....weight was 212 today

 

[Protobuilder]

weird thing.....weight was 212 today

Okay, JKurz. How many almonds did you eat between 3 & 4 pm? LoL

 

[Island Son]

There are less complex and, um, potentially damaging hip flexor stretches you could do. Try the one listed at #14 in this article, and do it without your foot elevated for more of a psoas stretch.

I stopped somewhere between #10 and #11
oops sorry. i mean, good work shadow. carry on.

 

[The Shadow]

Okay, JKurz. How many almonds did you eat between 3 & 4 pm? LoL

difference is - I'm not complaining

LOL

 

[JKurz1]

Okay, JKurz. How many almonds did you eat between 3 & 4 pm? LoL

sorta funny....kinda like people staring at how large your gut has gotten over the years and why you arent doin anything it......just another avg american...maybe a little heavier

 

[Whiskey]

good to see you're getting back into it

Whiskey

 

[The Shadow]

yesterday:

Deads - got an extra 2 reps with 275 yesterday....back issues seem to be resolving

Pulldowns - 2 sets of 225 for 6

Weighted hypers - 3 sets


Hanging leg raises and cable crunches