Swains Back From a 9 Day Layoff!!!

[louden_swain]

Well folks, I'm back!!! I had a nice layoff to let the joints recuperate from heavy training. Here is what I completed tonight:

Chest, Delts, Triceps, and Back

1. HS Flat Presses

warmups: 90lbs x 15, 180lbs x 12, 270lbs x 10
building set: 320lbs x 8

2. Seated Machine Presses

warmups: 95lbs x 12, 155lbs x 10, 200lbs x 10
building set: 250lbs x 7

3. Lying Tricep Extensions

warmups: 110lbs x 15, 120lbs x 12
building set: 130lbs x 10

4. Barbell Rows

warmups: 135lbs x 10, 225lbs x 10, 275lbs x 10
building set: 315lbs x 8

5. Seated Pulley Rows

warmups: 100lbs x 10, 200lbs x 10
building set: 250lbs x 8

6. Up Right Rows

warmups: 85lbs x 10, 105lbs x 10
building set: 125lbs x 8

7. Barbell Shrugs

warmups: 315lbs x 10, 405lbs x 10
building set: 455lbs x 6

Notes**
- awesome pump
- lost 2lbs of water, but regained with replenishment
- no pain in elbows. . .felt strong!!!

During the course of the layoff, I maintained my weight. . .appetite went down, but I will get it back. I will be consuming 9 meals a day (5 solids and 4 liquids). . .I was eating 5 to 6 times a day during the layoff period.

I hit the buffet yesterday and I will be hitting it again tomorrow and possibly on Saturday and Sunday.

Next training session (Saturday) will be:

1. Barbell Curls
2. Behind the Back Wrist Curls
3. Barbell Toe Raises
4. Speed Squats
5. Stiff Leg Deads or Good Mornings

Anyway, thats it!!!

ITS TIME FOR THE BUFFET!!!!

 

[coolcolj]

welcome back to DOMS land

 

[louden_swain]

welcome back to DOMS land

Yep!!

 

[Ish]

You look like you needed the rest, and have came back stronger. Nice work.

 

[louden_swain]

Severe soreness today!!! I trained 12 hours ago, but the soreness is really bad!!!

The good thing is that I have had a couple of meals and I am preparing one as I type.

 

[Thaibox]

It sounds like that one big sigh that an alcoholic lets go when they take that first big gulp of beer after falling off the wagon. Ahhhhh......

Physically, what all did you do during your layoff? (aside from clawing at the walls and grinding your teeth)

 

[louden_swain]

Physically, what all did you do during your layoff? (aside from clawing at the walls and grinding your teeth)

Walking and eating.

 

[gonelifting]

Do you do active recovery? That sounds like max soreness to me. or do you do the extreme stretching and does that help enough?


Also I think I`ve seen a picture of you in the buffet I go to, Actually I`ve seen your picture in a couple of buffets. It says "Wanted" "If you see this person, DO NOT Serve him" Call security.

I think you`re driving them out of business.

 

[t3c]

nice man!

check out the advatar inspired by gone liftings posts LOL

 

[louden_swain]

nice man!

check out the advatar inspired by gone liftings posts LOL

Nice work t3c!!! I guess we will find another place where we can feed our face.

 

[Thaibox]

t3c

 

[RusPA81]

ITS TIME FOR THE BUFFET!!!! [/B]

The buffet, quite possibly the best American invention.

 

[SuperShredder]

hey louden,
i was wondering bro,i noticed u only do one main set- does this work good for strength and size?

 

[louden_swain]

hey louden,
i was wondering bro,i noticed u only do one main set- does this work good for strength and size?

absolutely!! My 1 set is at 110 percent intensity. . .thats all I need to grow and get stronger.

 

[jerkbox]

welcome back sir

 

[guldukat]

Well folks, I'm back!!! I had a nice layoff to let the joints recuperate from heavy training. Here is what I completed tonight:

Excellent!

Chest, Delts, Triceps, and Back

1. HS Flat Presses

warmups: 90lbs x 15, 180lbs x 12, 270lbs x 10
building set: 320lbs x 8

Very nice.

You know yourself better than I, but I'm curious, Louden: have you ever tried lower-rep warm-up sets? I find that when I do something akin to what you've listed above, I wind up with so much blood in the muscle that, by the time I get to the work set, I'm flushed and can't lift anywhere near what I normally would. I call it "lactic acid failure" vs. "pure contractile failure."

2. Seated Machine Presses

warmups: 95lbs x 12, 155lbs x 10, 200lbs x 10
building set: 250lbs x 7

3. Lying Tricep Extensions

warmups: 110lbs x 15, 120lbs x 12
building set: 130lbs x 10

Same deal here about the warm-ups--if I were you I'd stick with the same weights but cut the reps in half--but awesome weights. You know what you're doing , just want to be sure you've considered all your options.

4. Barbell Rows

warmups: 135lbs x 10, 225lbs x 10, 275lbs x 10
building set: 315lbs x 8

Fucking crazy stuff. That's awesome. What are you weighing these days?

5. Seated Pulley Rows

warmups: 100lbs x 10, 200lbs x 10
building set: 250lbs x 8

6. Up Right Rows

warmups: 85lbs x 10, 105lbs x 10
building set: 125lbs x 8

7. Barbell Shrugs

warmups: 315lbs x 10, 405lbs x 10
building set: 455lbs x 6

Notes**
- awesome pump
- lost 2lbs of water, but regained with replenishment
- no pain in elbows. . .felt strong!!!

During the course of the layoff, I maintained my weight. . .appetite went down, but I will get it back. I will be consuming 9 meals a day (5 solids and 4 liquids). . .I was eating 5 to 6 times a day during the layoff period.

I hit the buffet yesterday and I will be hitting it again tomorrow and possibly on Saturday and Sunday.

Next training session (Saturday) will be:

1. Barbell Curls
2. Behind the Back Wrist Curls
3. Barbell Toe Raises
4. Speed Squats
5. Stiff Leg Deads or Good Mornings

Anyway, thats it!!!

ITS TIME FOR THE BUFFET!!!!

I said it before and I'll say it again: awesome!

Another question: are you using a straight bar for the curls? They're starting to badly aggravate my arms (good old tendonitis).

 

[The Red Dragon]

DC'er?
Very nice avatar ...one of these days...

 

[SAGAT]

welcome back, i'm curious about one thing; did you came back stronger or weaker? (set any PRs?)

 

[guldukat]

DC'er?
Very nice avatar ...one of these days...

He's a modified DCer, you could say

And I think his avatar is from his thinner college wrestling days

 

[PolishHammer1977]

Also I think I`ve seen a picture of you in the buffet I go to, Actually I`ve seen your picture in a couple of buffets. It says "Wanted" "If you see this person, DO NOT Serve him" Call security.

I think you`re driving them out of business.

welcome back man

 

[louden_swain]

welcome back, i'm curious about one thing; did you came back stronger or weaker? (set any PRs?)

I returned to training feeling refreshed. . . didn't loose any strength.

 

[Lord_Suston]

Ahhhh the call back o the iron, nice to have you back....