Swains Back From a 9 Day Layoff!!!

[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