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

  • Thread starter Thread starter The Shadow
  • Start date Start date
rnch said:
brag, brag, braggggggggggg :artist:
Click to expand...


LOL


no....I *told* her they were too tight there...it was actually my massive ass that made it diffcult to walk
 
BACK

no deads this week as I wil be squatting


One arm rows(arc)

80 x 15
90 x 12
100 x 9(PR)
110 x 6( BIG PR)

Seated rows....pulling high
2 x 175 x 8



Stiff arm pulldowns
2 x 75 x 10
 
Do you think you could squat and dead in the same week if you reversed the order of your back and leg days? If it's a total volume/CNS thing, disregard this, but if soreness, particularly of the erectors, is an issue on squat day it might be worth a try.
 
Cynical Simian said:
Do you think you could squat and dead in the same week if you reversed the order of your back and leg days? If it's a total volume/CNS thing, disregard this, but if soreness, particularly of the erectors, is an issue on squat day it might be worth a try.
Click to expand...


Im pretty sure its CNS related as there is no overlapping sorness on the days....just general weakness.


But its an idea I have been thinking about actually.


I guess if you look at a general cycle

legs
back
legs
back


its always back bookeneding legs or legs bookending back...meaing no matter how yoyu look at it.....there will always be legs following back and vice versa.



I am going to try it though
 
So is your split based on training 4 days a week? I am doing a 3 day split on a four day roptational so at times I get a rest for the most part although I get stuck with back and legs being consecutive days at times. Like you I would not deadlift if I was squatting.
 
The_Future said:
So is your split based on training 4 days a week? I am doing a 3 day split on a four day roptational so at times I get a rest for the most part although I get stuck with back and legs being consecutive days at times. Like you I would not deadlift if I was squatting.
Click to expand...


Its actually one bodypart per day.....occasionally I need to lump two bodyparts together....or if I need to "skip" - its usually legs as it's the easiest bodypart for me to maintain size - I dont recommnd that though

lol
 
Yeah I have done the leg skipping as well. Just too dominant. Look like a weird speedskater. Everything else needs help.
 
Got called in...stopped by the gym long enough to work some frustration wout:

Lying Leg Curls
150 x 10
170 x 8

hack calf raises
3 x 250 x 12


Hypers/modified glute ham raises

3 x 45 x 10


seated horizontal leg press(very low/together to hit quads more)

stack for sets of 10
 
Standing BNP

135 x 8
155 x 8
165 x 6
175 x 4(PR)


Side Laterals
2 x 40 x 8 (PR)

Modified Bent Laterals
2 x 45 x 9 (PR)

Shrugs
135 x 20
225 x 40 second contraction
275 x 30 second contraction



Machine Press
175 x 15
225 x 8(PR)
250 x 4


Machine Press Shrugs
stack x 30 second contraction


I have to say that my new supplementation stack seems to be cooking up a LOT of prs this week
 
al420 said:
Do tell..........
Click to expand...


I am actually having some issues this week......my joints are giving me some shit....my strength is REALLY UP....but my joints are the limiting factor...if that makes sense. FOr Chest yesterday - I worked up to the 100 pound bells and on rep 7 - both shoulders began to twinge a bit...my pecs were still fairly strong.

Same thing on delts......began a set of BNP - worked to 175 - same issues.

I am on two products:

MCC and Amp02 - both from Omega.

I know some folks had gotten great results in the past.

I have NOT added the G-covery thus far as I wanted to see what indicidual compounds frlt like before stacking them. I am adding the g covery in today to see if the lack of joint strength/joint recovery goes away.


Outside of that - if I can FORCE myself to lift with lower weight and a longer rep cadence - the pumps are crazy.....I actually burst a small capillary in my upper bicep on my last arm workout
 
Took a couple of days off to rest the joints.

Chest:

Flat DB

70 x 20
80 x 15
90 x 10
100 x 7(PR).....on the eight rep..my shoulders said "fuck this"....no pain...just general weakness.

My strength is outruning my joints' ability to recover/strengthen....


I switched to some light arm work as presses, rows were out of the question and the pump was insane.

I measured then when I got home....18.75....on 213 pounds...which is the biggest they have been since I was 235.
 
Shoulders:

Standing BNP

....worked up to 175 x 4(PR)

Seated DB Press - working absolute bottom to half extension
2 x 65 x 12


Modified rear laterals
2 x 50 x 10(PR)........REALLY noticing a difference in rhomboids/rear delts

Side Laterals - drop set 40/35/25
10/7/5


Also did 3 sets of hyper/Glute ham raises
 
The Shadow said:
...if I can FORCE myself to lift with lower weight and a longer rep cadence - the pumps are crazy.....I actually burst a small capillary in my upper bicep on my last arm workout
Click to expand...

what is it with men and having to lift the heaviest wieght possible?


{sigh}
My SO is the same way. has to lift those 100lb dumbells. Wouldn't want the guys at the gym to see him lifting 80lb dumbells. life would just end.

:evil:
 
the-short-one said:
what is it with men and having to lift the heaviest wieght possible?


{sigh}
My SO is the same way. has to lift those 100lb dumbells. Wouldn't want the guys at the gym to see him lifting 80lb dumbells. life would just end.

:evil:
Click to expand...


LOL! Shadow has to impress the chicks at his gym...

They drool when they see him! :heart:
 
Ilk said:
LOL! Shadow has to impress the chicks at his gym...

They drool when they see him! :heart:
Click to expand...

I'm guessing that he probably doesn't have to work that hard at impressing the cardio bunnies at the gym.


...and I know he just loves those cardio bunnies. lolol
 
the-short-one said:
I'm guessing that he probably doesn't have to work that hard at impressing the cardio bunnies at the gym.


...and I know he just loves those cardio bunnies. lolol
Click to expand...


I know what you mean girl!

He loves all kinds of bunnies...

:heart:
 
The Shadow said:
Dude....you dont even know.

I have been out of the gym for over two weeks until today....will post it up later....strength is still crazy
Click to expand...


Shut it.... :qt:
 
Ok...back to the gym:

BB Rows

135 x 10
155 x 10
175 x 8
185 x 6


Hammer Iso pulldowns

150 x 12
175 x 8
200 x 5


Weighted Hypers
45 x 12

Modified rear laterals
2 x 50 x 12


Standing BNP

115 x 10
135 x 8
145 x 6
155 x 4


......a bit lighter on these to gauge my shoulder function as they had been dinged up a bit...felt good

Machine Press(facing the pad)

2 x 175 x 10


Machine Press
2 x 200 x 8


Cable side and front laterals
3 x 30 x 10




....bodyweight is down to 210ish...strength hasnt dropped in spite of hitting HIIT cardio am.(25 minutes = 900 cals)
 
Both....

115 was from the traps
135 was pushed up on the first one.....but strict on the others lowering to ear level
145/55 - pushes all the way through - I think its fairly slight though....just enough to get it moving.


ITs also why I hit the machines - I get a good carry-over in the bottom position
 
The Shadow said:
Ok...back to the gym:

BB Rows

135 x 10
155 x 10
175 x 8
185 x 6


Hammer Iso pulldowns

150 x 12
175 x 8
200 x 5


Weighted Hypers
45 x 12

Modified rear laterals
2 x 50 x 12


Standing BNP

115 x 10
135 x 8
145 x 6
155 x 4


......a bit lighter on these to gauge my shoulder function as they had been dinged up a bit...felt good

Machine Press(facing the pad)

2 x 175 x 10


Machine Press
2 x 200 x 8


Cable side and front laterals
3 x 30 x 10




....bodyweight is down to 210ish...strength hasnt dropped in spite of hitting HIIT cardio am.(25 minutes = 900 cals)
Click to expand...

holy cow. Your strenght is WAY up. good jobs, S.
 
the-short-one said:
holy cow. Your strenght is WAY up. good jobs, S.
Click to expand...



Thank ya thank ya.


Chest:

Low incline DB Press: TUT = 4
75 x 16
85 x 12 (PR)
95 x 8 (PR)

Vertical Press Machine: TUT = 5
2 x 200 x 12

Modified Cable Crossovers(single pulley) TUT = 5
3 x 30 x 10



am cardio = 600 cals in 20 minutes
 
The Shadow said:
Thank ya thank ya.


Chest:

Low incline DB Press: TUT = 4
75 x 16
85 x 12 (PR)
95 x 8 (PR)

Vertical Press Machine: TUT = 5
2 x 200 x 12

Modified Cable Crossovers(single pulley) TUT = 5
3 x 30 x 10



am cardio = 600 cals in 20 minutes
Click to expand...


600 cals in 20 min! GO SHADOW GO! :)
 
ck2006 said:
600 cals in 20 min! GO SHADOW GO! :)
Click to expand...


Im lucky that my gym has these HUGE treads that will incline to 25 degrees......30-40 cals per minute when you are over 200 pounds is fairly easy to achieve.
 
The Shadow said:
Im lucky that my gym has these HUGE treads that will incline to 25 degrees......30-40 cals per minute when you are over 200 pounds is fairly easy to achieve.
Click to expand...

yup, I guess that would do it. :) I always forget that weight factors in, whenever hubby and I go we try to compete to see who can burn the most calories, DUH, i guess that is why I am sweating so hard LOL
 
ck2006 said:
yup, I guess that would do it. :) I always forget that weight factors in, whenever hubby and I go we try to compete to see who can burn the most calories, DUH, i guess that is why I am sweating so hard LOL
Click to expand...


True.....take the number and divide by the scale weight to make things fair
 
OMEGA said:
Shadao we got some new stuff coming this next Half Quater
one hint of what some of the thing do ;) :

http://youtube.com/watch?v=WSWvXK4MNGw
Click to expand...
Nice limk

LOL


Hell yeah man...lemme know


Honestly....I HAD to back off the AMP02 because I wasnt able to get a full ROM from the insane pumps.....


People can believe that or not....I really dont care......but it is true.
 
The Shadow said:
Ok...back to the gym:

BB Rows

135 x 10
155 x 10
175 x 8
185 x 6


Hammer Iso pulldowns

150 x 12
175 x 8
200 x 5


Weighted Hypers
45 x 12

Modified rear laterals
2 x 50 x 12


Standing BNP

115 x 10
135 x 8
145 x 6
155 x 4


......a bit lighter on these to gauge my shoulder function as they had been dinged up a bit...felt good

Machine Press(facing the pad)

2 x 175 x 10


Machine Press
2 x 200 x 8


Cable side and front laterals
3 x 30 x 10




....bodyweight is down to 210ish...strength hasnt dropped in spite of hitting HIIT cardio am.(25 minutes = 900 cals)
Click to expand...


No offense buddy, but there is no way you are truely burning 900 calories in 25 minutes. Trust me, I am in way better cardiovascular shape than you and burning 800 calories on the stepmill in 30 min almost kills me. By the way, I am 210 lbs at around 7-8% bodyfat.
 
akita93 said:
No offense buddy, but there is no way you are truely burning 900 calories in 25 minutes. Trust me, I am in way better cardiovascular shape than you and burning 800 calories on the stepmill in 30 min almost kills me. By the way, I am 210 lbs at around 7-8% bodyfat.
Click to expand...


What shadow mentions on here about his training is all correct..

Maybe you should ask him HOW he burns 900 in 25 min...
 
akita93 said:
No offense buddy, but there is no way you are truely burning 900 calories in 25 minutes. Trust me, I am in way better cardiovascular shape than you and burning 800 calories on the stepmill in 30 min almost kills me. By the way, I am 210 lbs at around 7-8% bodyfat.
Click to expand...
LOL, nice second post.
 
akita93 said:
No offense buddy, but there is no way you are truely burning 900 calories in 25 minutes. Trust me, I am in way better cardiovascular shape than you and burning 800 calories on the stepmill in 30 min almost kills me. By the way, I am 210 lbs at around 7-8% bodyfat.
Click to expand...

LMFAO:


IT's none other than..............



*Insert Drumroll*


220ripped


no wait....its:
cardiomann


No - its:
rangers06



No wait - its:
akita2007



Way to stay under the radar.



I'm in a good mood today.......I'll let it slide for now.

If I see you starting shit again - you are gone.
 
sgtslaughter said:
I think the proper term here would be qwnage? Am I right, Shadow?
Click to expand...


LOLOL


It's relative......



I actually consider is a heavy "p" or a light "q" - so you are both correct
 
al420 said:
I am so fucking lost on all this ownage stuff.... where are the cliff notes?
Click to expand...

LMAO

Its like this:

"O"wnage - basic stuff like "your momma"

"P"wnage - a bit harsher - like "a monkey shacked to a typewriter could make as much sense as you"

"Q"wnage - more harsh - like calling someone an "insigniCUNT"

etc etc etc



the higher on the alphabet scale - the more severe the flame
 
The Shadow said:
LMAO

Its like this:

"O"wnage - basic stuff like "your momma"

"P"wnage - a bit harsher - like "a monkey shacked to a typewriter could make as much sense as you"

"Q"wnage - more harsh - like calling someone an "insigniCUNT"

etc etc etc



the higher on the alphabet scale - the more severe the flame
Click to expand...


Thats the funniest thing ever...
 
Cynical Simian said:
:lmao: That was my first thought. I didn't know he had so many other names.

I can't wait for more of his enlightening posts about his machine-only routines.
Click to expand...
What's wrong with machine only? Every day I use a lathe, mill, shaper, grinder, drill press. That's my routine.
 
Lol @ people talking the readings of a cardio machine seriously.

Most people wouldn't burn 800-900 calories in 25 minutes sprinting suicides on an outdoor basketball court much less jogging on a cardio machine in an air conditioned gym


akita93 said:
No offense buddy, but there is no way you are truely burning 900 calories in 25 minutes. Trust me, I am in way better cardiovascular shape than you and burning 800 calories on the stepmill in 30 min almost kills me. By the way, I am 210 lbs at around 7-8% bodyfat.
Click to expand...
 
Folks...do some digging on your own for cals burned

Treads go up to 25 degrees on the incline

Intervals between 6 and 9 mph.

217 pounds


Do the math........
 
The Shadow said:
Folks...do some digging on your own for cals burned

Treads go up to 25 degrees on the incline

Intervals between 6 and 9 mph.

217 pounds


Do the math........
Click to expand...

luckily, the treadmills at my gym only go up to 15. I can barely stay on it at that level. I'd shoot right off at 25.

short legs, you know.
 
the-short-one said:
luckily, the treadmills at my gym only go up to 15. I can barely stay on it at that level. I'd shoot right off at 25.

short legs, you know.
Click to expand...


25 is tough......


am cardio today.....700 cals/24ish minutes
 
The Shadow said:
25 is tough......


am cardio today.....700 cals/24ish minutes
Click to expand...


HAHAHA! Your delusional bro! There is no possible way you are burning calories at that rate! Trust me on this. You don't have that kind of cardiovascular conditioning to accomplish that. That type of caloric expenditure is only found among ELITE endurance athletes!
 
akita93 said:
HAHAHA! Your delusional bro! There is no possible way you are burning calories at that rate! Trust me on this. You don't have that kind of cardiovascular conditioning to accomplish that. That type of caloric expenditure is only found among ELITE endurance athletes!
Click to expand...

you're not very popular, are you? lolol (I'm looking at all those red bars.)




Shadow - are you doing 24 minutes only, or are you also warming up and cooling down?
 
.....that is no warm up or cool down......25 minutes of intervals.

you know.....it's SOOO easy to shoot off at the mouth like akita above. As I mentioned on this thread - he has been banned at least 4 times for doing this shit in the past.

700 in 24 is less than 30 per minute......


very doable if you choose the correct apparatus and intervals.


As I said - folks need to do more research.


From ONE site:


Treadmill - 15% incline @ 6 mph
- 669 Calories in 24min(s)


From another:

http://www.caloriesperhour.com/index_burn.html

Results:
Totals: 642 calories in 24 min

Treadmill - 15% incline @ 6 mph
642 calories in 24 min

......those are for 15 degrees only.

You can extrapolate for a 25 degree incline.


There are numerous other estimators for total cals burned on the net.
 
Chest:

Flat DB Press

75 x 15
85 x 12
95 x 10(PR)

Incline Flyes(massive stretch)

3 x 35 x 15


ONE arm pec dec

3 x 135 x 10




...suprised that my strength is good considering the cardio and cal restriction.

That AMP02 and Creatine from Omega is good stuff.......still getting great pumps
 
sgtslaughter said:
dang. That calculator said i only burn 69 cals in 10 minutes doing my fastwalks, lol.

That's a hefty PR!... 100's next week :evil:
Click to expand...


Bastard....

LOL @ fastwalking.....reminds me of the old folks at the mall
 
The Shadow said:
Bastard....

LOL @ fastwalking.....reminds me of the old folks at the mall
Click to expand...
lol :p

I feel like i'm going to break the treadmill if I run or jog... and i can't sprint outside at the track now in the winter :(

I gotta get my ass over to the arch trainer again. crap :rolleyes: lol
 
sgtslaughter said:
lol :p

I feel like i'm going to break the treadmill if I run or jog... and i can't sprint outside at the track now in the winter :(

I gotta get my ass over to the arch trainer again. crap :rolleyes: lol
Click to expand...


Just do a Bar Complex 2 or 3x per week. I do one like:

1) Power clean (from the hang position usually, but it can also be done from the floor)

2) Front squat

3) Push press (from front of shoulders)

4) Back squat

5) Push press (from behind the shoulders)

Got it from CS's sticky here but ti livs at Tnation: http://www.t-nation.com/readTopic.do?id=459657

Or this 2x and sprints 1x.

Or no cardio at all and just eat sandwiches.
 
wow....its been a while since I lifted.

Iso-lat pulldowns

150 x 15
225 x 10
200 x 12


Seated Iso Rows

150 x 12
175 x 8


Mod bent laterals
2 x 45 x 12


....treadmill work...500 cals


I have been out of the gym due to work.

Got a promotion which mandates moving one state over - so I have been looking for housing etc.
 
The Shadow said:
wow....its been a while since I lifted.

Iso-lat pulldowns

150 x 15
225 x 10
200 x 12


Seated Iso Rows

150 x 12
175 x 8


Mod bent laterals
2 x 45 x 12


....treadmill work...500 cals


I have been out of the gym due to work.

Got a promotion which mandates moving one state over - so I have been looking for housing etc.
Click to expand...

what's your new job title? (sneaky way of me asking wtf you do for a living. )
 
LOL


Territory Manager for a company that works directly with Visa/Mc.

ie - I broker rates for merchants that accept Visa/Mastercard.


If you think you are paying too much....you probably are.
 
al420 said:
All this time I thought you were a PT... now I find out you just play one on TV.
Click to expand...

Hehehehe



Used to do that full time....specialized in contest prep....especially females.

Got out of it for a while but I couldnt resist working with TSO....

Folks need to click the link in my sig for her progress

She looks fantastic at 7 weeks out
 
The Shadow said:
LOL


Territory Manager for a company that works directly with Visa/Mc.

ie - I broker rates for merchants that accept Visa/Mastercard.


If you think you are paying too much....you probably are.
Click to expand...

I've dealt with your kind before. lol

I used to own a western store. I don't remember what my rates were, tho. As I recall, it wasn't too bad. I think it was Discover that I hated, and I dropped them.
 
the-short-one said:
I've dealt with your kind before. lol
Click to expand...


Darlin' - you aint never dealt with anyone like me


LOL


I work for the 5th largest processor in the states.


BTW - we also do full service payroll......make the quarterly payments and assume full tax liability - handle the W2's and offer free direct deposit.

Oh yeah - we do the state mandaated new hire reporting for free as well......


..all for less than what the typical CPA charges
 
The Shadow said:
Darlin' - you aint never dealt with anyone like me


LOL


I work for the 5th largest processor in the states.


BTW - we also do full service payroll......make the quarterly payments and assume full tax liability - handle the W2's and offer free direct deposit.

Oh yeah - we do the state mandaated new hire reporting for free as well......


..all for less than what the typical CPA charges
Click to expand...

I'm having problems picturing you in a suit and tie.
 
silver_shadow said:
shadow, how do you handle diet during a little layoff (like 7-10 days)?
Click to expand...

I do the opposite of what most do....I will bump UP the carbs a bit(complex - as few simple carbs as possible)...that bump will reset natural thyroid production etc....its like a carb rotation kind of a thing.

Protein stays constant as possible as does fat
 
so you're saying that it would be beneficial during recomp? i'm guessing that it would not be an immediate effect but something you'd see when you hit the gym again? i seem to bloat up a bit when i have a layoff and i'm not strict with carbs... any ideas?
 
silver_shadow said:
so you're saying that it would be beneficial during recomp? i'm guessing that it would not be an immediate effect but something you'd see when you hit the gym again? i seem to bloat up a bit when i have a layoff and i'm not strict with carbs... any ideas?
Click to expand...


Yes.....the effect would be seen in the gym a few days later.

I use Glucorell for the extra carbs when I eat them...but I dont eat a *lot* of carbs when I am in the gym anyway.......125-150 grams per day tops.....that might go to 200-250 when Im not lifting.....but I feel that the influx of extra carbs creates a very anabolic environment as well as normalizing thyroid levels.




CHEST

Flat Dbs
75 x 15
85 x 13

Low Cable Flyes
3 x 20 x 12

Vertical Press machine
2 x 200 x 8




TUT for each rep = 4-5
 
Missed logging a workout......back is wrecked from packing and getting furniture lugged around


LEGS

Leg Extensions

125 x 10
150 x 10
175 x 8

Seated Horizontal leg press
150 x 20
200 x 15
250 x 10
300 x 6


Hacks
2 x 175 x 10

HAM/GLUTE Hypers
2 x 25 x 12
 
The Shadow said:
wow....Got a promotion which mandates moving one state over - so I have been looking for housing etc.
Click to expand...
so which state and it's unsuspecting girls and wives are going to be the victim of S's unique mix of sublte wit and sex appeal? :FRlol:
 
rnch said:
so which state and it's unsuspecting girls and wives are going to be the victim of S's unique mix of sublte wit and sex appeal? :FRlol:
Click to expand...

Back to the ATL.....most of the restraining orders have been dropped at this point

LOL
 
The Shadow said:
Back to the ATL.....most of the restraining orders have been dropped at this point

LOL
Click to expand...
ah yes....i've always read that the criminal always returns to the scene of his crime.....for some reason i've always associated atlanta and S together in my mind. :evil:
 
LOL@ Sarge.

LEGS:

Leg Extensions
2 x 100 x 20

Leg Curls
2 x 100 15


Stiff Dumbell Deads
2 x 75 x 10



ATF Squats.....it has been a LONG timesince I tried these....my back gave out beofre my legs....so - new are of concentration to be lumbars


bar x 20
95 x 15
135 x 15
185 x 12.....back cramped while resting between sets as I am carb/water depleted.


Leg Press.....really deep ROM......all the way down to the safety stops - I estimated 22 inches or so

2 plates per side x 20
3 plates per side x 12
4 Plates per side x 10



Leg Press calf presses
3 plates per side for 2 sets of 15


Reverse Hypers on a 45 degree hyper bench lying face down on it

1 x 15
 
Are you sure it wasn't just the DB deads that caused your back to fatigue/cramp during squats?

Anyway, nice to see you squatting again.
 
Cynical Simian said:
Are you sure it wasn't just the DB deads that caused your back to fatigue/cramp during squats?

Anyway, nice to see you squatting again.
Click to expand...



The last rep on the squats was more of a GM than a squat.

Db deads have never done that before to the lumbars....could be a possibility....I cramped like a mofo that night - all over......added some taurine/potassium and they finally relaxed later that night.
 
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