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Cutting for Keeps & Kissing Sugah Good-bye


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Posted by: w8lifter

Ok...this journal will not become a chat room

I want to be able to find a w/o when i need it. I also want to log and keep track of "negotiations" w/ diet and training.....did I say I wouldn't argue? J/K ...no arguing

That said.....

7 am

2 coffee
2 tbsp cream

9:30 am

about 5 oz turkey
1.5 tbsp mayo
apple

2 pm PWO

1.5 srving protein
2 tbsp cream

4:30

4 oz ground beef
1/2 oz cheese
1/2 cup brown rice stuffing.....but couldn't eat it all
1 cup of veggies w/ O&V...but couldn't eat it all

8;30

6 egg whites
3 yolks
1/3 cup fibre one....it's 9:15 and still working on that.

11

1.5 srving protein
1 tsp flax
2 tbsp cream

Total: 1799
Fat: 95 857 48%
Sat: 11 102 6%
Poly: 7 64 4%
Mono: 14 123 7%
Carbs: 75 241 14%
Fiber: 15 0 0%
Protein: 168 671 38%


water is almost nil today...2 litres if I'm lucky

Confessions....had a tea w/ cream after the gym to calm my freaking nerves.



....I know, must start weighing!

Doing abs/calves/cardio today. All meals and W/O's will be in one post.



Okay....don't take this as arguing ( )....take it as pleading...begging...please PLEASE PLEASE change my ab W/O.

I don't know how to do a cable rope crunch....tried it, and couldn't do it...and a standing cable oblique crunch.......please change it.

1. Standing Calf........155/20, 175/12, 195/10, 200/10, 115/12...90 sec RI

2. Seated calf........45/12 x 3 ....90 RI



1a. lying crunch....10/20, 10/20
1b. v-ups w/ w8 between feet....10/15, 10/15
1c. swiss ball crunch w/ w8 on clavicle....20/15

I didn't actually do v-ups w/ w8 between my feet...my legs were bent as I came up and the w8 was in my hand. And I didn't do w8s on the ball.

2a. reverse crunch w/ twist......15, 20, 20....first set was incline...no twists
2b. cable rope crunch...50/6...switched to machine crunch...70/11
2c. Standing cable oblique crunch....50/6...switched to 20/12, 20/12...oblique raise off the back extension


Posted by: Dr. Pain

Opening entry......no chat!

I like it!

But coffee IS NOT a meal, I think you knew that! GM w8.....let's kick ass?

DP


Posted by: w8lifter

Yes...I was busy w/ something and couldn't eat...by the time I did, I was starving. I know it's not a meal, but I wanted to put the times in for you anyway.

I'm off to the gym in a second.


Posted by: Dr. Pain

Doing abs/calves/cardio today. All meals and W/O's will be in one post.



Okay....don't take this as arguing ( )....take it as pleading...begging...please PLEASE PLEASE change my ab W/O.

I don't know how to do a cable rope crunch....tried it, and couldn't do it...and a standing cable oblique crunch.......please change it.

they are actually very hard to do right, Ok...we have days till abs come up again,.so we will change this, but from the looks below...there are other problems....are you sure it's not your 'tude?'

1. Standing Calf........155/20, 175/12, 195/10, 200/10, 115/12...90 sec RI

2. Seated calf........45/12 x 3 ....90 RI

ummm.....hint =

4a Reverse calf raise, some call it toe raises, dorsal flexion, etc 4 sets of 15 reps
4b Free Motion machine calves (best lateral tibia hit there is) 15/180 15/220 15/260 15/300 ..no RI

5 Seated calf raise,sets of 2 plates/15, 3 P/15, 4P/15 , then a quadruple drop 4P/12 3P/10 2P/8 1P/25...partner RI

6 Standing Smith calf raises......to spent at this point so P=25 not 45#, per side, sets of 1P/15, 2P/15. 3P/15 4P/15...then a quadruple drop 4P/12. 3P/8, 2P/8 1P/1...partner RI




1a. lying crunch....10/20, 10/20
1b. v-ups w/ w8 between feet....10/15, 10/15
1c. swiss ball crunch w/ w8 on clavicle....20/15

I didn't actually do v-ups w/ w8 between my feet...my legs were bent as I came up and the w8 was in my hand. And I didn't do w8s on the ball.

you want your legs almost str8...less than 20 degree bend, with the w8 between your feet

2a. reverse crunch w/ twist......15, 20, 20....first set was incline...no twists
2b. cable rope crunch...50/6...switched to machine crunch...70/11
2c. Standing cable oblique crunch....50/6...switched to 20/12, 20/12...oblique raise off the back extension [/quote]

We we try something like swiss ball cable crunches to the opposite knee, will work on it later



...and that 'other' question.........one, you have to want to, really want to....may I address that tonight?

DP


Posted by: w8lifter

k...I'll do more calves next time.


Posted by: Dr. Pain

The day is getting really strange......have to go for a while...I've just read some incredible things I will have to share with you when my wife doesn't need the puter. or tonight from the faster one.

Work on your next W/O for us to review


SYS

A


Posted by: w8lifter

I haven't really eaten much today..sorry.

I'm not even sure my next bodypart I'm supposed to work ...chest or arms I think?/?


Posted by: Dr. Pain

It's OK


Tell me what you want...and I will help

DP


Posted by: w8lifter

And I forgot to add that I did 20 minutes on the elliptical

How could I forget that...I was watching a tight little blonde running in front of me instead of the tv


Posted by: w8lifter

Um...I think arms...I think i just did chest recently, lol. Your workouts are kicking my ass lately...they're great


Posted by: Dr. Pain

Leah, please do stairs or skip? :don'tknowhowesletoask:

Please?

DP


Posted by: w8lifter

K....I'd do stairs but mel's still away...I have to have a partner to run stairs

I was gonna ask if the rowing machine would be an okay cardio w/o?


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Um...I think arms...I think i just did chest recently, lol. Your workouts are kicking my ass lately...they're great
You built your pyramid's base wide and strong with low volume/high intensity :yep:

...the broader the base, the higher the pyramid....and now we are raising it, shapening it, with higher vloume/high intemsity.

You are responding quite well! ;P

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
K....I'd do stairs but mel's still away...I have to have a partner to run stairs

I was gonna ask if the rowing machine would be an okay cardio w/o?
Yes, after legs, or on an off day, change grips every two minutes!

DP


Posted by: w8lifter

Yeah....time to superset...raise the intensity again....sweat


Posted by: w8lifter

How do ya change grips? I've never even used it before?


Posted by: Dr. Pain

Concepts (the standard for rowers) have a short str8 bar,so you may start w/overhand..go to underhand (biceps), hold the ends )parellel), pull to the torso, pull above the head or to the forehead, think BB.....many angles, etc

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Yeah....time to superset...raise the intensity again....sweat
I want you to dropset more, less SS, a few trisets!

DP


Posted by: w8lifter

I think everyone would yell at me for bad form


Posted by: w8lifter

Quote:
Originally posted by Dr. Pain
I want you to dropset more, less SS, a few trisets!

DP

Okay


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
I think everyone would yell at me for bad form
What happens when you exhaust a muscle or group of muscles for 20 minutes.....any growth? Just the opposite

DP


Posted by: w8lifter

Well yeah but....I can do the elliptical for 20 minutes and it doesn't exhaust my legs


Posted by: Dr. Pain

No, it's busy hitting your butt...saying bigger bigger LOL

DP


Posted by: Dr. Pain

I have to go in a few...will you leave me your W/O.....or just make smilies at me?

DP


Posted by: w8lifter

I will do my w/o first thing in the morning...don't feel like thinking any more today :fried:


Posted by: w8lifter

....off the puter

GN :thankyou:


Posted by: w8lifter

K....I was gonna keep msg's (non W/O stuff) for a day and then delete them, just to keep this journal relatively clean...even deleted some already but ya know what....it's kinda stupid so...don't worry about it...if I need to find a w/o, I'll search

K...arms.... How's this?

1a. Close Grip bench on smith
1b. Incline DB curl

2a. Single arm DB Extension
2b. Concentration Curl (DB"S)

3a. w8ed bench dips
3b. Reverse Grip EZ curl

4. Rope Pressdown....double drop (3 w8's right?)

5. Zottman curls....single drop

??

Some of these exercises I haven't done in a very long time...the only thing I've done recently is the rope pressdown...usually start w/ them...I've done CC's recently, but I still suck at them so i'd like to keep them there for a while.


Posted by: Dr. Pain

Arms in a minute...

Good Morning!

Just went over your menu yesterday....Please eat moe today....over 2000......if you get stuck were you were....we only have one maybe 2 tweaks and cardio........I want more latitude!

Also....please describe yours and mma's SLDL to me?


DP


Posted by: w8lifter

I knew that was coming We both have excellent form on deads....overseen by Jason a long time ago (sorry, but true ) We both do them off the floor...and hit the floor w/ each rep (him more than me). The only difference is I use a straight leg for maximum stretch (not locked) and he uses a slightly bent leg. Back is straight, scapula set.

Good morning

I will try to eat better today


Posted by: Dr. Pain

K....I was gonna keep msg's (non W/O stuff) for a day and then delete them, just to keep this journal relatively clean...even deleted some already but ya know what....it's kinda stupid so...don't worry about it...if I need to find a w/o, I'll search

LOL

K...arms.... How's this?

1a. Close Grip bench on smith
1b. Incline DB curl

always like a pressdown w/u.....on the curls, turn your thumbs out at the top and squeeze

2a. Single arm DB Extension
2b. Concentration Curl (DB"S)

2a standing, sitting or lying?

3a. w8ed bench dips
3b. Reverse Grip EZ curl

2a.......feet up?

4. Rope Pressdown....double drop (3 w8's right?)

yes, yummy.....like singe arm here for isolation, pushing the thumb down and back for an extra contraction, tie a single hitch in the rope and use single stranded

5. Zottman curls....single drop

why not double?

??

Some of these exercises I haven't done in a very long time...the only thing I've done recently is the rope pressdown...usually start w/ them...I've done CC's recently, but I still suck at them so i'd like to keep them there for a while. [/quote]


Posted by: w8lifter

Wow...I just got a really disturbing email....fucking freak bastards


Posted by: w8lifter

You're so predictable....I so know what you're gonna write

Quote:
Originally posted by Dr. Pain


K...arms.... How's this?

1a. Close Grip bench on smith
1b. Incline DB curl

always like a pressdown w/u.....on the curls, turn your thumbs out at the top and squeeze

Should I put a pressdown here then? It's what I always do...like forever I've done...should I just switch the exercises (w/ 4.)

2a. Single arm DB Extension
2b. Concentration Curl (DB"S)

2a standing, sitting or lying?

I always do sitting?...but usually use two arms

3a. w8ed bench dips
3b. Reverse Grip EZ curl

2a.......feet up?

Yes

4. Rope Pressdown....double drop (3 w8's right?)

yes, yummy.....like singe arm here for isolation, pushing the thumb down and back for an extra contraction, tie a single hitch in the rope and use single stranded

and I always finish w/ a single arm pressdown (bored of this) ...don't have a clue what you're talking about w/ hitch in the rope and single stranded???

5. Zottman curls....single drop

why not double?

saw it coming a mile away

??

Some of these exercises I haven't done in a very long time...the only thing I've done recently is the rope pressdown...usually start w/ them...I've done CC's recently, but I still suck at them so i'd like to keep them there for a while.



Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
I knew that was coming We both have excellent form on deads....overseen by Jason a long time ago (sorry, but true ) We both do them off the floor...and hit the floor w/ each rep (him more than me). The only difference is I use a straight leg for maximum stretch (not locked) and he uses a slightly bent leg. Back is straight, scapula set.

Good morning

I will try to eat better today
Well, actually a SLDL is not a DL.......it's a ham exercise

Most do this incorrectly......David mentioned he does them on a bench for the stretch...........but the actually technique is to go to only mid-shin, never touvhing the floor or taking the tension off.....
If you want a "slightly" bigger stretch, you use quarters and not plates, so your feet are just inside shoulder width (which you can't achieve on a bench, plus the stabiltiy issues)

You use an over under grip, and begin and keep the movement in your hamms....not your erectors......at the end....you squeeze, the ham-glute tie ins hard......not the erectors and the traps as in a DL....so as David said 225 IS a lot of w8 for this exercise..


And, it's not about the w8.....but how you do it!


I can RDL or DL tons, rack pull even more, primarily because I am targeting and recriuting other muscles......but on SLDL's, strong as I am...I don't go above 245....bar plus 4..... 25's on a side. So maybe you are right, or maybe form has to be rethought on this exercise...IT IS NOT A DL.....and Jason was misinformed

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Wow...I just got a really disturbing email....fucking freak bastards
Show?

DP


Posted by: Dr. Pain

Originally posted by Dr. Pain


K...arms.... How's this?

1a. Close Grip bench on smith
1b. Incline DB curl

always like a pressdown w/u.....on the curls, turn your thumbs out at the top and squeeze

"Just for a w/u....people don't value their elbows enough"

Should I put a pressdown here then? It's what I always do...like forever I've done...should I just switch the exercises (w/ 4.)

"Just for a w/u....people don't value their elbows enough"

2a. Single arm DB Extension
2b. Concentration Curl (DB"S)

2a standing, sitting or lying?

I always do sitting?...but usually use two arms

"good change, I don't get much out of this, prefer lying single arm"

3a. w8ed bench dips
3b. Reverse Grip EZ curl

2a.......feet up?

Yes

4. Rope Pressdown....double drop (3 w8's right?)

yes, yummy.....like singe arm here for isolation, pushing the thumb down and back for an extra contraction, tie a single hitch in the rope and use single stranded

and I always finish w/ a single arm pressdown (bored of this) ...don't have a clue what you're talking about w/ hitch in the rope and single stranded???

"then use a single arm reverse (handle)......eiter is OK.....I was just making it easier for you to grab the rope, don't worry about it"

5. Zottman curls....single drop

why not double?

saw it coming a mile away

??

Some of these exercises I haven't done in a very long time...the only thing I've done recently is the rope pressdown...usually start w/ them...I've done CC's recently, but I still suck at them so i'd like to keep them there for a while.


Posted by: w8lifter

I know it's not about the w8...stop saying that...you're making it seem like I'm sacrificing form for w8

Well...whatever you want to call what we're doing (fucking technicalities ) ....THIS is what I want him to be doing...and me


Posted by: w8lifter

"then use a single arm reverse (handle)......

sorry....meant that's what I finish w/ ....single arm, RG

So...still confused...what's my first and fourth exercise?


Posted by: Dr. Pain

Whatever you want.......just suggesting a w/u....I don't even count these w/u sets !

Leah.......I'm trying to bring you the "finer" points of form....How to get the most out each exercise w/o taking "years" to figure it out......I train trainers. 90% or them, are not getting it right, not getting a complete contraction, just not "getting it!"

Your comment above, would be considered arguing, or stubborness....you need to be "OPEN" to my words....you don't have to agree.....or try it, or do it......just don't be so fucking difficult.

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
I know it's not about the w8...stop saying that...you're making it seem like I'm sacrificing form for w8

Well...whatever you want to call what we're doing (fucking technicalities ) ....THIS is what I want him to be doingand me
Thought I was your coach? Thought we were using less butt now a days? Thought my input counted more......


DP


Posted by: w8lifter

Yes...I'm sorry. I didn't mean to be arrogant, was just frustrated. Sorry.


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Yes...I'm sorry. I didn't mean to be arrogant, was just frustrated. Sorry.
WOW I had this whole rant in my mind.....was gonna call you Ms. Piss...err Pris, but you know what?
That's kind of awesome

Nice version would be.......if you are receptive now.....SLDL's are a coumpound movement, but not really a DL.....We try to isol8 with in the movement, by removing as much glute, erectors and traps as we can....Therefore...we DO NOT do the movement off the floor, but rather "off the rack", keeping continuous tension, and not bending so far as to have to recruit the erctors as prime movers. there is going to be some erector involement. The reason why a similar movemenrt..."rack pulls" works at higher w8's is because we metally and physically target the back!. But with SLDL's we use LOWER w8's....isolat8 as much ham as possible, and never hyper extend the contractionm...as we are going "under ther butt" not over.

I know you h8 this....but here is a example of form and functional w8....TG can DL 225 off the floor, rack pulll 275.....but tops out on SLDL's at 145 (4-25's and the BB}....PK can on a very good day DL 275 and RP 315.....but never uses more than 145, although she can use 195.

So in the LST spirit, the Wynne family has a little quad/ham inbalance that I intend to correct.....just need some co-operaw8tion.

Lastly....if you guys want to DL......mmafiter should mostly use a "Sumo DL Stance" and you a "Conventional".....I can help when you are ready

...and I saw this...want to say I very much agree

Quote:
Originally posted by Scotty the Body
I'd do them on Back day but only if your not doing Squats on leg day.

DP


Posted by: Dr. Pain

Forgot to say....RDL's (Romanian DL's) would be perfect for both of you......

DP


Posted by: w8lifter

k...now I'm just even more frustrated cause I don't see the difference in what you're saying.


Posted by: w8lifter

Lastly....if you guys want to DL......mmafiter should mostly use a "Sumo DL Stance" and you a "Conventional".....I can help when you are ready

Since I've known you, you've been telling me to do SLDL


Posted by: w8lifter

K...I am really biting my fucking tongue here!

I'm going to the gym now


Posted by: Dr. Pain

Leah...SLDL's done correctly to target the HAMS....has ALWAYS been the priority...because of your "overpowering" quads.

If once a month, when you are not squatting (if you had read carefully)... nad if you want to do RDL's for thickness, density, and development....and since it largely TARGETS the hams also......that is fine. This is not a big deal

I have been consistant in your training, never doubt that!

What we are talking about here is developing the mind-muscle connection....if you reread all that....that is all it says, please don't get frustr8ed!

DP


Posted by: w8lifter

I don't even know what a romanian DL is


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
K...I am really biting my fucking tongue here!

I'm going to the gym now
Gee, you must be frustr8ed...Please...take it out on the w8's not me!

I'm the one trying to help! :LST: (sorry...just had puter probems)....Know that this is not a big deal, I'm just trying to save you some time and effort on your Journey..........please...it's not meant as criticism.....just advice, it all good!

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
I don't even know what a romanian DL is

Maybe you shoud add a fucking smilie to that, before I think you went to TP's school of "Frustr8ed Counting"

DP


Posted by: w8lifter

Fuck...I am such an idiot...I just forgot about one of my clients

I think that I'm going mental or something.


Posted by: Dr. Pain

Have a good W/O....you are definitely showing signs of stress!

DP


sys


Posted by: Dr. Pain



What time was/is your client?


DP


Posted by: w8lifter

It was a 1. Work phoned home and told me about her...mentioned that I didn't have anything written in my appt book about her. I'm sure I'll get a third warning about that now.


Posted by: Dr. Pain

That does not sound good!

Since this happens , do you have a planner...or need suggestions about supps that improve cognative function and memory?

DP


Posted by: w8lifter

LMFAO @ the supps....*loony* Yeah sure.

I have a personal appt book...which i write everything in...never forgot about a client before...I just don't get the one at the club updated...keep getting in shit for that.


Posted by: Twin Peak

Quote:
Originally posted by Dr. Pain
Maybe you shoud add a fucking smilie to that, before I think you went to TP's school of "Frustr8ed Counting"

DP
Whose frustrated? Not I.


Posted by: Dr. Pain

Just had to turn the avi's and sig's off...fucking 3 minutes to turn a page!

You need to use more simlies today?


DP


Posted by: w8lifter

Okay...now I'm going to the gym...to W/O....and get in shit


Posted by: Dr. Pain

Have to go do some orders, maybe look at taxes.....have a good W/O


DP


Posted by: w8lifter

Okay...I was going to come here and bloody well rant...I was going to say I officially HATE working arms because I am so discouraged and frustrated...all my w8's have dropped for arms...and especially biceps, and I don't know why...I felt like such a wimp...BUT...trying to stay positive, and knowing that the mind is more powerful than the body, I decided to embrace my arm W/O, make it my favourite bodypart to work, and look forward to working arms instead of dreading it....and hopefully, my body will respond.

If that makes me sound wacky then I don't care

I was reading this article , and I actually remembered my dream that night because of it...kinda freaked me. I forgot to write the dream down too, which pissed me off...all I remember was that it was about Skyler Anyway...I digress My W/O:

1a. Rope Pressdown 60/10, 70/8, 80/6....0 sec RI
1b. Incline DB Curl 15/7, 15/6, 15/5....90 sec RI

2a. Single Arm Overhead Extension 12.5/8, 12.5/7, 10/12....0 sec RI
2b. Concentration Curl 15/6 x 2, 15/5...120 RI

3a. w8'd bench Dips45/14, 70/11, 70/11....0 sec RI
3b. RG EZ curl 30/10, 30/10, ??/9....0 sec RI

someone stole my bar, so I had to use the adjustable EZ curl bar, which I'm not sure how much it weighs...25 or 30 feels like

4. CG Smith, w8 per side 25/6...120 RI, 20/8...90 RI, 15/10...60 RI, 10/12...30 RI, 10/8

5. Zottman Curls 10/10...120 RI, 10/8...90 RI, 10/7...60 RI, 10/6...30 RI, 10/4


Meals

8 am

2 coffee
3 tbsp cream
1.5 srving protein
1 whole egg

12 or 1ish

Tuna
1/2 tbsp flax
apple

5ish

1/4 cup SC oats
1 srving protein
1 tbsp peanut butter
2 cups mixed veggies w/ oil & vinegar

Looking at those times I think I may be missing a meal but I honestly can't think of what else I ate so I'm not even sure


Posted by: w8lifter

Quote:
Originally posted by Dr. Pain
That does not sound good!

Since this happens , do you have a planner...or need suggestions about supps that improve cognative function and memory?

DP
Ya gonna tell me or what?

So...how come we don't eat fish oil? Mercola is psycho over fish oil instead of flax cause of the DHA and EPA. Could we eat it...just for health benefits? he says 1 tsp per 50 lbs of BW...that's less than a tbsp for me...I could easily sub something for it. Is it really gross tasting? Are the caps okay to take?


Posted by: w8lifter

Okay....my computer is fucked. I need a new NIC card...whatever the fuq that is...tech support said it's showing a 64% loss...so if I disappear for a day or two it's cause I can't get online and/or my puter's getting fixed :SUCKS:

Even though it's only a "card"...it sounds so small in insignificant...I know have a feelings it's going to be $$$$$ :GGGGRRRRRRRRR:

SYS.....I hope, lol.


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Okay....my computer is fucked. I need a new NIC card...whatever the fuq that is...tech support said it's showing a 64% loss...so if I disappear for a day or two it's cause I can't get online and/or my puter's getting fixed :SUCKS:

Even though it's only a "card"...it sounds so small in insignificant...I know have a feelings it's going to be $$$$$ :GGGGRRRRRRRRR:

SYS.....I hope, lol.
Don't go!

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Ya gonna tell me or what?

So...how come we don't eat fish oil? Mercola is psycho over fish oil instead of flax cause of the DHA and EPA. Could we eat it...just for health benefits? he says 1 tsp per 50 lbs of BW...that's less than a tbsp for me...I could easily sub something for it. Is it really gross tasting? Are the caps okay to take?
We eat fish (esp salmon)...therefore we don't need the oil. You can substitute fish oil for flax anytime...and as you age, it's a god idea as fish oil is easier to assimil8.

Until recently (until Mercola became involve?)...it was thought that ALL fish, and fish oil was contamin8ed........so, it's more prudent to buy flax.....cheaper too! Fish oil over flax is absolutely necessary if you are trying to lower cholesterol........and DHA is awesome for brain function

Lastly....recent studies..suggest that only is small amount to fish oil is needed to be cardio-protective....and that more does not improve that! So since we are striving for a 1:1 ratio of 6's to 3's in our brain...and a 4:1 ratio in our body....flax works fine for those purposes!

There is also an argument about flax causing more arachadonic acid, but I won't bore you with that!

Yes...the caps are OK...but not economical.

DP


Posted by: Dr. Pain

Okay...I was going to come here and bloody well rant...I was going to say I officially HATE working arms because I am so discouraged and frustrated...all my w8's have dropped for arms...and especially biceps, and I don't know why...I felt like such a wimp...BUT...trying to stay positive, and knowing that the mind is more powerful than the body, I decided to embrace my arm W/O, make it my favourite bodypart to work, and look forward to working arms instead of dreading it....and hopefully, my body will respond.

that is how I learned to climb hills on a bike...and got shoulders in the w8 room!

If that makes me sound wacky then I don't care

I was reading this article , and I actually remembered my dream that night because of it...kinda freaked me. I forgot to write the dream down too, which pissed me off...all I remember was that it was about Skyler Anyway...I digress My W/O:

1a. Rope Pressdown 60/10, 70/8, 80/6....0 sec RI
1b. Incline DB Curl 15/7, 15/6, 15/5....90 sec RI

2a. Single Arm Overhead Extension 12.5/8, 12.5/7, 10/12....0 sec RI
2b. Concentration Curl 15/6 x 2, 15/5...120 RI

3a. w8'd bench Dips45/14, 70/11, 70/11....0 sec RI
3b. RG EZ curl 30/10, 30/10, ??/9....0 sec RI

someone stole my bar, so I had to use the adjustable EZ curl bar, which I'm not sure how much it weighs...25 or 30 feels like

4. CG Smith, w8 per side 25/6...120 RI, 20/8...90 RI, 15/10...60 RI, 10/12...30 RI, 10/8

5. Zottman Curls 10/10...120 RI, 10/8...90 RI, 10/7...60 RI, 10/6...30 RI, 10/4

good W/O, but your bi w8's could be better, and since you know that...they will be!


Meals

8 am

2 coffee
3 tbsp cream
1.5 srving protein
1 whole egg

12 or 1ish

Tuna
1/2 tbsp flax
apple

5ish

1/4 cup SC oats
1 srving protein
1 tbsp peanut butter
2 cups mixed veggies w/ oil & vinegar

Looking at those times I think I may be missing a meal but I honestly can't think of what else I ate so I'm not even sure :scratch

this is a bigger problem.....2 days in a row w/not enough NUTRITION.....you're gonna kill the metabolism we just cr8ed by BULKING, what a waste

DP


Posted by: Dr. Pain

I'm gonna have to look at that article l8er...LOL


What happened to Tank's post?


DP


Posted by: Tank316

i deleted it. my bad.


Posted by: Dr. Pain

Just in case you can read and not post!

Good Night w8

Train Hard, Eat Right, Sleep Well!


DP


Posted by: w8lifter

Wow ...freaky stuff.

What was Tank's post? I hate missing stuff

Okay...I know my nutrition was bad after I wrote it down...so i ate...every two hours but I ate. I don't wanna screw it up by attempting to edit that so I'm writing it in this post.

at my 5 oclock meal I added 2 oz pistaschios

at 7 I had 3 oz steak, veggies w/ oil & vinegar, and 2 oz cashews

at 9:30 I had 1.5 srving protein, 2 tbsp cream, 2 cups veggies w/ oil&vinegar

oil&vinegar = 1 tbsp flax, 1 tbsp olive, 1 tbsp AVC mixed w/ about 2-3 srving worth of veggies.

I don't know totals...can't get to it.

This sucks


Posted by: Dr. Pain

It was there but blank when I first saw it! probably some "cute" comment (since that word somehow got edited, lol)

GM w8

Sorry you are having problems.....glad you 8

DP


Posted by: w8lifter

I would like to do legs today...if I can find that ham W/O we had in my other journal. Crap it was going good...now it's starting to slow again, lol.

Would you be able to paste it here....pwetty pwease w/ ...w/ sugar-free, low-carb, fake sugar on top?


Posted by: w8lifter

GM...I am in hell ...al my pics/avi's/sigs are off...I can just see a bunch of boxes w/ x's in them

I'm afraid to leave my journal


Posted by: Dr. Pain

Don't leave........that is what I have to do at work! I do miss the avi's


I have 3 quick replys...and food, but will be here for a few, want to try to post your next W/O?

DP


Posted by: w8lifter

It's running okay right now...still slow but at least it loads eventually :sad:

I'm looking for my W/O now

It's weird not being able to "see" you


Posted by: Dr. Pain

Why the .....you know you can see/hear me......I'm the Pain that doesn't go away!

"You'd better kick ass today, anyones ass, esp your own!

(see what I mean?)

DP


Posted by: w8lifter

Okay....maybe it's a good thing that my journal gets sooo OT and I have to go through pages of stuff to find something....cause then I get to re-read some things that I've forgotten about....like your post on "heart" ...and the vitamins


Posted by: w8lifter

Can't see your smilie...I assume it's the same one I used....which btw I forget lol.

I might kick ass...it's gonna be a new W/O today...which sometimes isn't a good W/O on the first day of trying something new :usuallygetfrustrated:

Still looking for my W/O!


Posted by: Dr. Pain

K...one more post then food......have to shower by 9:30


Posted by: w8lifter

Found it!


3 sets lying leg curls....light, not to failure, for w/u

BB deads superset w/ DB deads

Prone DB curl...assuming I have a partner

seated curls

leg extensions


Posted by: Dr. Pain

Deads or SLDL's Please try it the way I suggested, PLEASE

K....looks good, I DID ask for "Front Squats" this week! "D


On the prone...you can step into the DB........and while holding it in your insteps, invert....it hurts the upper ankle for a second until you flip it over...but you don't need a partner!

DP


Posted by: w8lifter

I hate front squats. Where do you want them?

I really don't know what you want w/ the deads? The difference? You want just hanging???? Do you want conventional deads or SLDL?


Posted by: w8lifter

Would like to see a 15 set Ham W/O next time with a high rep L/E finish...the following week....triset hams with hacks and fronts...and THEN come back to this? :willyou?:

You said a ham w/o first....then fronts the next week.

What do you want?


Posted by: Dr. Pain

SLDL's, yes hanging w/25 pound plates, you can still go to 145 if you can , to 6-10 inches off the floor, concentraion in the hams, arched back, head back...knees slightly bent at the start if you want (optional).....squeeze below the butt at the top, as little back as possible!

Bar STAYS very close to the body throughout the movement!


Front's...just 3-4 sets, second exercise please!

Have fun and a good W/O, I have to go....I work all weekend for a vacationing emp.


DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Would like to see a 15 set Ham W/O next time with a high rep L/E finish...the following week....triset hams with hacks and fronts...and THEN come back to this? :willyou?:

You said a ham w/o first....then fronts the next week.

What do you want?
That was two weeks ago.....this is the second week

It was High Hams, then Hams and fronts...so since you blew me off last week...I'm combining what I/we want /need

You do have options....use them



DP


Posted by: w8lifter

GGGGGGRRRRRR!!!!

Alright then. Ya know....I'm not that far from the ground...I only use 25lb plates!!!!!!!


Posted by: Dr. Pain

Leah...it all good....just understand the goals

Get you away from Back squats for a few weeks
Improve the ham/quad inbalance
Kick some wass

DP


Posted by: w8lifter

That was two weeks ago.....this is the second week

It was High Hams, then Hams and fronts...so since you blew me off last week...I'm combining what I/we want /need

You do have options....use them



I didn't blow you off last week!!!!! I just haven't worked legs yet...Fuck!


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
GGGGGGRRRRRR!!!!

Alright then. Ya know....I'm not that far from the ground...I only use 25lb plates!!!!!!!
Don't start on the ground, or touch the ground during the set!
Bar close to the body, pull with the hams! :0

By the way...if you can hold and SLDL 145, then you'd better shrug 70-75's next week!


GGGGGGRRRRRRR?

Is that the best you can do

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
That was two weeks ago.....this is the second week

It was High Hams, then Hams and fronts...so since you blew me off last week...I'm combining what I/we want /need

You do have options....use them



I didn't blow you off last week!!!!! I just haven't worked legs yet...Fuck!
Fucking use it! :firemyass:


DP


Posted by: w8lifter

Sorry...sorry about that last post...you're just frustrating me right now. I hear and remember everything you say and then you change it on me. I know...I need to relax.


Posted by: Dr. Pain

Please do....I care!

Very late now......Have to go! :everythingisokrelax:

DP


Posted by: w8lifter

K...still thinking, lol.

FYI...this is exactly how I do my SLDL:

SLDL

As opposed to this:

SLDL

And after thinking about it, I normally, except for the first set cause it's so light, pick it up off the ground in a conventional manner (Deadlift) and then begin counting reps w/ a straight leg, and I bring it right to the ground, but I don't actually rest it on the ground.

Just for clarification

Was also going to mention that my calves have not improved one single bit. I've been doing toes in since you told me to, like months ago, w8ing to see any improvement, and there's been none. :tryingnottowalklikeaduck:

I know I'm going to regret telling you that since you're going to destroy my calves now, but I guess I need it.

Now I'm going to the gym


Posted by: Dr. Pain

I believe I said alter the toe position!

FYI...people who do cardio, where calves get used a lot...seem to benefit more from high volume/heavy w8, with dropsets and shock sets!

Did I mention HEAVY w8.....

...and HIGH VOLUME?

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
K...the only problem w/ not having sigs on is that I can't see my own sig.

Failure is NOT my Destiny LOL

So.....umm....."What did SUGAH "taste like", when you kissed it "Goodbye?"

(trick question, I know you have cravings......bread and sweets.....wondering if you have "given in?")


DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
K...still thinking, lol.

FYI...this is exactly how I do my SLDL:

SLDL

As opposed to this:

SLDL

And after thinking about it, I normally, except for the first set cause it's so light, pick it up off the ground in a conventional manner (Deadlift) and then begin counting reps w/ a straight leg, and I bring it right to the ground, but I don't actually rest it on the ground.

Just for clarification
Good, w/o the pause, that is what we want! Amazing resemblance?

Sometimes when you're bored, try it toes up on a board for vari8tion!

You do know, that if you can do that w/145....then a lot of your other w8's are "Wussy" to your comparative strength......and YOU WILL BE PUTTING OUT MORE EFFORT MISSY! :Ifuckingmeanit:

DP


Posted by: w8lifter

Yes! I can do 145 like you wanted, lol. I obviously have a lot of imbalances strengthwise...and even muscularly

You said toes in from what I remember, and that's what I've been doing.

I haven't given in to sugar (of any kind) and I won't. DP....I can see how my body responds w/ consistency...I think that may be the key

If my other w8's are wussy...if, lol...then yes, I will bring them up...you may need to tell me what's wussy though

Okay...so I decided, since the ham w/o is what you wanted originally, and I really wanted to try it, and I DIDN'T blow you off, that I would do the ham w/o, and next week do the triset like you wanted. I did the deads the way you wanted...still felt it in my lower back though...mostly w/ the db's. BTW...I'm so done w/ the BB/DB superset...I wasn't enjoying it at all this time.

If I'm allowed, I'd like to try a w/o w/ conventional deads, after the triset w/o of course.

So....my W/O:

1. Lying Leg Curl 40/10, 45/10, 50/10....90 sec RI

2a. BB SLDL 115/8, 135/8, 145/6, 145/4....0 sec RI
2b. DB SLDL 50/8....180 RI, 50/6, 50/5....240 RI, 50/5.....5 minute RI!

3. Prone DB Curl 20/10, 20/9, 20/8....120 RI

These were fun :sarcasm: Would have been better w/ a partner...and if my calves had been any more sore they would have seized up trying to hold the damn thing in place, lol

4. Seated Leg Curls, Plate loaded 35/12...120 RI, 35/10...90 RI, 35/9....60 RI, 35/5

5. Leg Extentions 90/10, 105/10, 120/8, 75/20....120 RI

Also did some PNF stretching....just light w/o any Pain...and lots of massaging.


Posted by: w8lifter

Bloody Hell! That took forever to post :nopatience: GGGGGGGRRRRR: Fuck!

Forgot to say...even just those extension's seemed too much for my quads, lol...they were really pumped....never get a pump on hams .....(if you could see my quads I think you'd never let me do any quad exercises again)


Posted by: Dr. Pain

OK...SLDL SS goes!

So you feel it in your back THAT WAS MY FRIGGIN POINT! In the future, if we use these, you don't go lower than your hand just below your knees! TG does that to me, we go for a year before she says..."You know...I never really feel this exercise!" Then we make a small adjustment, and voila, instant HIT! Damn does that piss the fuck out of me! :GGGRRR:

Harrop curls are back "in".......and a special way to do hacks (pushing your hips off the sled on the positive, legs a little higher on the platform and toes turned out slightly)

Looks like a gr8 W/O despite the moaning and groining :sarcasm:

We can try DL's

...and I will be informinug you where and when I see WUSSINESS! :countonit:

DP


Posted by: w8lifter

Dr. of Pain
Quote:
By the way...if you can hold and SLDL 145, then you'd better shrug 70-75's next week!
In my last shoulder w/o I said that I probably could do 70's if I could rack the fukkers.


Posted by: w8lifter

LMFAO! k...But, I did 'em the way you wanted and still felt it in my back...and, not to piss the fuck out of you any more, lol...but when I do 'em my way I feel in more in my hams and less in my back....although there's still a little back....not as much as today though.

I almost did harrop curls today! After the extensions...I should've

We have two hack machines...one is a 45 degree, back against the pad (this is the one I use). and a standing hack that can be used either facing the machine or facing away from the machine. Not sure which you want to me use.


Posted by: w8lifter

Can I do cardio tomorrow?


9 am

2 coffee
3 tbsp cream
1.5 srving protein
'bout 1/4 mixed berries

11:30

6 egg whites
3 yolks

3ish PWO

1/2 cup regular oats
1.25 srving protein
1/2 tbsp peanut butter
2 oz pistaschios

5

'bout 5 oz turkey
1 tbsp mayo
2 cup mixed veggies w/ O&V

7:30

6 oz ground beef w/ spaghetti sauce (no not really 6 oz meat)
1 cup or a bit more of spaghetti squash

.....but I couldn't eat it all.


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Dr. of Pain


In my last shoulder w/o I said that I probably could do 70's if I could rack the fukkers.
I know.....I'm saying you'd BETTER!:fing...

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
LMFAO! k...But, I did 'em the way you wanted and still felt it in my back...and, not to piss the fuck out of you any more, lol...but when I do 'em my way I feel in more in my hams and less in my back....although there's still a little back....not as much as today though.

I almost did harrop curls today! After the extensions...I should've

We have two hack machines...one is a 45 degree, back against the pad (this is the one I use). and a standing hack that can be used either facing the machine or facing away from the machine. Not sure which you want to me use.
Piss the fuck out of me, huh?

The hack with the pad...the other sounds like something Body Master's call a power squat machine.


DP


Posted by: Dr. Pain

Originally posted by w8lifter

I haven't given in to sugar (of any kind) and I won't. DP....I can see how my body responds w/ consistency...I think that may be the key

Ya think?






Also did some PNF stretching....just light w/o any Pain...and lots of massaging.

and that was usually Painful? So the injury is improving?

Originally posted by w8lifter



.....but I couldn't eat it all.


WTF?.....Last week you couldn't stop eating....this week, lol


And as for cardio:

no........your doing the wrong type of cardio for the wrong reasons...keep the deal

DP





Originally posted by w8lifter

DP....I can see how my body responds w/ consistency...I think that may be the key

I love that....


DP


Posted by: w8lifter

K....you still suck, LOL

No...the injury isn't improving at all actually...but I normally get really.....disgusted w/ the lack flexibility I have now, and pissed off w/ the Pain and give up...but I just continued this time and worked around it.

I know....not sure why I couldn't eat it

Are you as frustrated as I am w/ my computer?

ya sure no cardio? :wanttobecutnow:


Posted by: Dr. Pain

Hell yeah it's frustrating....a taste of what I go through at work!

I know you want to be cut now....that is the problem...it doesn't work like that...esp if you want to retain as much LBM as possibe!

...and you know that!

leasebepatient:


DP who doesn't suck LOL


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Well shoulders is next...then chest I guess....but I can't do shoulders tomorrow cause of legs today....so I can either do abs again and cardio or do chest...then shoulders on Monday
Bull fucking shit...you can do shoulders....but chest and CHEST is ok too!

DP


Posted by: w8lifter

Well...no I can't cause my traps are sore after legs ...done it before and my shoulder w/o sucked. I guess I'm doing chest....or chest tomorrow then


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Well...no I can't cause my traps are sore after legs ...done it before and my shoulder w/o sucked. I guess I'm doing chest....or chest tomorrow then
w8aminute......you do know you can always add traps to "Back Day" and do front delt mayhem instead?


DP


Posted by: w8lifter

Quote:
Originally posted by Dr. Pain
w8aminute......you do know you can always add traps to "Back Day" and do fornt delt mayhem instead?


DP

OMG.....have I just unleashed hell?

PUFA....gotcha


Posted by: Dr. Pain

You do know I am bringing the site to you, but i have to go soon, sorry!

So we add:

Two hand rope between the legs 3-4 sets 10, 8, , 8
SS /w DB front raise, alternating, hands turned to 45 degrees

in place of traps......


and do regular traps on back day : D

DP


p.s I think I'm gonna be using coconut oil, want to see what Udo says about it first. Interesting that it should come to my attention today eh?


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Why...what's today?

Okay...I can do that, I guess

And..yes I know...thank you
Today is when I learned of a possible link to thyroid function!

Yes Traps and uprights! P

DP


Posted by: w8lifter

OMG...teenagers are evil Whoever invented them needs a serious kick in the ass! Did you know, that once gathered into groups of two or more, the need to play sony outweighs the need for sleep?


Posted by: Dr. Pain

I may have mentioned that

Good Morning!

DP


Posted by: w8lifter

Ha! Hi

I'm stillllll cleaning LOL We yak a lot Fun though


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Ha! Hi

I'm stillllll cleaning LOL We yak a lot Fun though
Funny....didn't see that when I posted it?

DP


Posted by: Dr. Pain

How late were they up....it goes till 3-4 AM here?

DP


Posted by: w8lifter

Um...they haven't slept yet


Posted by: w8lifter

...and neither have I come to think of it ....buggers kept me up all night I need more coffee...BRB


Posted by: Dr. Pain

BTW......most of that stuff on Coconut Oil, boiled down to Lauric Acid and MCT's aka MCFA's. I knew a lot of it as it pertained to MCT's.......received an early primer via some Parrillo books...(Mauro h8s them for cutting)

But I didn't see the connection with the thyroid gland......it was always tauted as a metabolism booster.....via rapid energy supply....almost as if an amazing Carb source at 8 cals per gram had been discovered......first and fastedt burned so to speak.

Now the question, because it's hard to assimil8 more than a tsp at first of MCT's.....is how much CO before cramping...the literature says easy digestibilty???


DP


Posted by: w8lifter

K...I'm doing chest today...should I just do the same w/o I did last week?


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
...and neither have I come to think of it ....buggers kept me up all night I need more coffee...BRB
We have VERY strict rules on location and noise level here (sometimes it doen't help)....I suggest you adopt the some...maybe with a 1 AM bedtime

BTW....always tell teenagers 1 to 1.5 hours ahead of what you really expect....and give em shit anyways!


DP


Posted by: w8lifter

Quote:
Originally posted by Dr. Pain
BTW......most of that stuff on Coconut Oil, boiled down to Lauric Acid and MCT's aka MCFA's. I knew a lot of it as it pertained to MCT's.......received an early primer via some Parrillo books...(Mauro h8s them for cutting)

But I didn't see the connection with the thyroid gland......it was always tauted as a metabolism booster.....via rapid energy supply....almost as if an amazing Carb source at 8 cals per gram had been discovered......first and fastedt burned so to speak.

Now the question, because it's hard to assimil8 more than a tsp at first of MCT's.....is how much CO before cramping...the literature says easy digestibilty???


DP

I haven't even read all the stuff yet ....ADD kicked in, sorry ...how 'bout I experiment w/ walnut oil and fish oil...and you experiment w/ coconut oil, cause that sounds like it could be Painful if ya screw it up () and then we'll figure it out together


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
K...I'm doing chest today...should I just do the same w/o I did last week?
Let's see it? Still haven't woken up from my nine hours of sleep?


DP

Did you see my last post on MCT's?





Posted by: w8lifter

Quote:
Originally posted by Dr. Pain
We have VERY strict rules on location and noise level here (sometimes it doen't help)....I suggest you adopt the some...maybe with a 1 AM bedtime

BTW....always tell teenagers 1 to 1.5 hours ahead of what you really expect....and give em shit anyways!


DP
Well...your house is bigger than mine...we're all on one level, and it's small...so doesn't matter where they are...I can hear them.

That's funny...I said to turn it off at 2, came out at three to yell at them and tell them to go to bed. They did, but yakked a lot, so I let them go out and watch TV when they went, at least they weren't as close to me, lol.

Then my stupid cat couldn't decide if she wanted in w/ us or out w/ them....GGGGRRR


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
I haven't even read all the stuff yet ....ADD kicked in, sorry ...how 'bout I experiment w/ walnut oil and fish oil...and you experiment w/ coconut oil, cause that sounds like it could be Painful if ya screw it up () and then we'll figure it out together
OK...deal....I have some from Omega Nutrition in the store......just need to figure out HOW to use it! I know you can fry in it, has a high flash point and never goes "Trans"

Shakes? It's solid at room temp........I do like coconut milk....I have one customer that orders 2 cases at a time......makes awesome sauces for stirfries, curries and here is my favorite Thai soups

Chooped up scallions, mushrooms, cayenne or white pepper (make it spicy).. sauteed in sesame/safflower blend (sesame smokes by itself.....maybe a good place for CO?) in a base of 1/2 Coconut Milk...and water.......

DP


Posted by: w8lifter

Quote:
Originally posted by Dr. Pain
OK...deal....I have some from Omega Nutrition in the store......just need to figure out HOW to use it! I know you can fry in it, has a high flash point and never goes "Trans"

Shakes? It's solid at room temp........I do like coconut milk....I have one customer that orders 2 cases at a time......makes awesome sauces for stirfries, curries and here is my favorite Thai soups

Chooped up scallions, mushrooms, cayenne or white pepper (make it spicy).. sauteed in sesame/safflower blend (sesame smokes by itself.....maybe a good place for CO?) in a base of 1/2 Coconut Milk...and water.......

DP

Yes...I was actually looking at coconut oil last night..before i read all this stuff...it's like a solid chunk o' fat

That sounds yummy


Posted by: w8lifter

Um....I've been up for an hr or so...if I don't get something to eat NOW....I just know my coach is going to yell at me


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Um....I've been up for an hr or so...if I don't get something to eat NOW....I just know my coach is going to yell at me
yeah....he can be a "Real Fuckhead"....but only at times!

DP


Posted by: w8lifter

Naw....he's not a fuckhead....just expects a lot, lol


Posted by: Dr. Pain

Go eat


Posted by: w8lifter

K

Then I'll work on my chest W/O Rob's gonna go w/ me today...so I'll have a spot


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
K

Then I'll work on my chest W/O Rob's gonna go w/ me today...so I'll have a spot
Corrected:

Rob's gonna go w/ me today...so I'll go heavier and harder than I ever thought possible, setting at least 2-3 Personal Records!!!" :fuckyeah:

DP


Posted by: w8lifter

Yep ....I didn't even need a spot last week

Should I try the 40's??? I don't know if I could do it ...I can do 35's for 6?


Posted by: w8lifter

K...how's this?

10% Incline...DB Press, 4 sets

Swiss ball flyes, incline, 3 sets superset w/
Machine flyes, 3 sets

Machine chest press, nautilus, 3 sets...haven't used it in a long time, drop sets

High cable flyes, 3 drop sets


Posted by: Dr. Pain

Yes.....three secrets and a trick

1) first exercise after w/u
B) don't waste reps on early sets 25/6 30/4 35/2
3) pick up a 5 pound DB right before your set, shake it, toss it around...tell yourself that 5 pounds is nothing.......it honestly isn't, esp the first few reps....it's just in your head that it is...err...was...then THROW the pice of shit little w8 down

Growl....I mean a mother fucking shit distrubing growl,.....pick up the 40's and give those little toys a ride! I like to say "I fucking own you! or Come Here...or TOY!"

d) now here is the trick....if you have seen enough people try a heavier w8...you'd understand it's not the w8....it's getting it up in the first place....and in stable fashion...

So......the best way up....is to place the w8 just above the knees (have the w8's nearby...don't waste energy getting them to the bench) ...then kick, kick as you roll back....Rob should stabilized you and catch you by the elbows as you roll back, as soon as your arms are in the groove....first rep is on Rob....doesn't count, but you start in the top position, center your back, whatever you need to, don't go too slow or too fast on the first rep, that is important!

NOW HERE IS THE MOST IMPORTANT THING....Very Very tight wrists/grip....that improves the stability through the wrist, elbow and into the shoulder....rehearse this mentally....see yourself getting the w8


DP


Posted by: Dr. Pain

Originally posted by w8lifter
K...how's this?

10% Incline...DB Press, 4 sets

Swiss ball flyes, incline, 3 sets superset w/
Machine flyes, 3 sets

Machine chest press, nautilus, 3 sets...haven't used it in a long time, drop sets

I want triple drops

High cable flyes, 3 drop sets

grab a pad...and do these about 4-6 feet in front of the apperatus and ON YOUR KNEES (seriously)......4 reps hands together, then 6 reps crossing over, right, left, right, left, right, left (hand on top), then 4 more hands touching...squeeze each rep for 2-3 seconds......3 sets

K?

DP


Posted by: w8lifter

lmfao @ the growling. I am NOT throwing around a 5 lb w8

I know how to get the w8 up...that's exactly what I do


Posted by: w8lifter

Okay for the triple drops.....do I have to do that on my knees?


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
lmfao @ the growling. I am NOT throwing around a 5 lb w8

I know how to get the w8 up...that's exactly what I do
Are you serious? Did you learn that from me, LOL

No the triple drops were on the press!

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
I am NOT throwing around a 5 lb w8

BTW..that works.....kills me that people squatting 135-185 think they can feel 10 pounds (6-7%) on their back for the first couple reps......so I place a "Baby Bell" on them...and make them "toss it"...works every time!

DP


Posted by: w8lifter

Okay...well that didn't fucking work!!!!!!!!

Never mind the 40's ...I couldn't even lift the 35's!?!? Like WTF?? Seriously...rob had to spot me on all the 35's...what a fucking disappointment. I don't know why? I've never been so mad in a W/O before.

1. 10% incline Db Press 25/6, 30/4, 35/2, 35/5, 30/8

assistance on every fucking rep w/ the 35's...

2a. Swiss ball flyes, incline 17.5/8, 17.5/7, 17.5/6
2b. Machine Flyes 60/6, 50/6, 50/6

3. Nautilus Press 65/10, 80/6 + 65/6 + 50/5, 80/5 + 65/5 + 50/4, 70/6 + 55/4 + 40/5

4. Standing Cable Flyes 40/6 + 30/8, 30/8 + 20/8, 30/8 + 30/6

I didn't even attempt the knees...had enough disappointment for one day...I'll try them next time.

What a shitty W/O


Posted by: w8lifter

Quote:
Originally posted by Dr. Pain


No the triple drops were on the press!

DP

I know


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Okay...well that didn't fucking work!!!!!!!!

Never mind the 40's ...I couldn't even lift the 35's!?!? Like WTF?? Seriously...rob had to spot me on all the 35's...what a fucking disappointment. I don't know why? I've never been so mad in a W/O before.

1. 10% incline Db Press 25/6, 30/4, 35/2, 35/5, 30/8

assistance on every fucking rep w/ the 35's...

2a. Swiss ball flyes, incline 17.5/8, 17.5/7, 17.5/6
2b. Machine Flyes 60/6, 50/6, 50/6

3. Nautilus Press 65/10, 80/6 + 65/6 + 50/5, 80/5 + 65/5 + 50/4, 70/6 + 55/4 + 40/5

4. Standing Cable Flyes 40/6 + 30/8, 30/8 + 20/8, 30/8 + 30/6

I didn't even attempt the knees...had enough disappointment for one day...I'll try them next time.

What a shitty W/O
(fucking just got logged out again, twice in 3 minutes)

So, what is the last thing that goes through a bugs mind when it hits your windshied at 65 mph?

DP


Posted by: w8lifter




Posted by: Dr. Pain

It's ASSHOLE!

Moral: Somedays you're the Bug...somedays you're the Windshield?

DP


Posted by: w8lifter

This is supposed to make me feel better? lol

I should've skipped the stupid gym today.


Posted by: Dr. Pain

No......it was suppose to cheer you up


Sorry....justs happens sometimes....you have to flow with it

...IF IT FELT HEAVY, IT WAS HEAVY!

You still got something out of it, it wasn't wasted!

Sorry....have to go, be at the store in 40 minutes...and lose the puter to wifey

DP


Posted by: w8lifter

Felt like a waste

K...have a good one

And thanks....not really upset about it anymore, lol


Posted by: Dr. Pain

SYS sorry

Read my journal while you W'd/O.....OMG I thought your was messy and interesting

DP


Posted by: w8lifter

LMAO....mine is far worse than yours....imagine if I hadn't cleaned from last night


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
LMAO....mine is far worse than yours....imagine if I hadn't cleaned from last night

"Cluttering for Keeps?"




DP


Posted by: w8lifter

K...see ya when you get back. I'm returning about 2 weeks worth of email *procrastinator*


Posted by: Dr. Pain

I'm back

Damn....so many out of towners....you'd think people had never seen snow in there life. They converted the hill down the street to a 'sleigh run'...even the New's crews don't bother to go up in the mountains...the just shoot there, what a freakin zoo when I drove by! зн (<-----want to see what that looks like...I slipped on some keys)

DP


Posted by: w8lifter

зн (<-----want to see what that looks like...I slipped on some keys)


LOL!


Posted by: Dr. Pain

So how did I do that? LMAO

DP


Posted by: w8lifter

I dunno? lol


Posted by: Dr. Pain

So now I want to put shit on top of all my letters and don't know how I did it!


So, it's really slow here....reading about coconut oil!

What's going on w/you!

DP


Posted by: w8lifter

I'm still returning emails


Posted by: Dr. Pain

I kept you company when you were bored?

DP


Posted by: Dr. Pain

This cocnut oil literature is incredible....now if it is only true....the link to the thyroid, and that that the thyroid has to the rest of the body......I'm goona have to read some technical stuff and then call Udo

DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Do I get an ADDigest of it all or do I have to actually read it?
Well, in the Mercola article...the author was doing really well, very persuassive arguments and all....untill page 6/8 were he made several statements that lowered his credibility....I'm trying to finish w/o discounting some of his main points!

DP


Posted by: Dr. Pain



So some redemption at the end...esp credential wise

Bottomline.....we are doing well with our belief in SF (yolks, cream, meats, CO, fish oils, ettc) and your recent suggestion of replacing some flax with fish looks good......looks like the CO has some special thyroid stimul8ing qualities


Posted by: w8lifter


So like...how much CO do you have to take in order for it to stimulate the thyroid?


Posted by: Dr. Pain

it's looking like 200-250 calories worth.....Omega Nutrtion is suppose to have some recipes, but I can't go till later!

DP


Posted by: Dr. Pain

I have to order some more next week.....I guess they were the numberone stocking stuffer from our store.

If you want me to send them and can w8...I will!

between 2 tsp and 1 T...hard to tell...at 1 T this meal has 30 F

DP


Posted by: w8lifter

Coconut oil only has 6.8 cals per gram????


Posted by: w8lifter

Damn....computer's slowed right friggen down.

Um....I may have two paid shoots coming up


Posted by: Dr. Pain

Tell? When? New Shooters..or ones that "Check out?"

DP


Posted by: w8lifter

Fucking site, lol.

New shooters...one's a lingerie, and one's a figure. Still checking them

(www.ericjacksch.com and
www.fineartphotos.ca)

http://www.onemodelplace.com/photogr...cfm?P_ID=15541


Posted by: Dr. Pain

When....???

First one..has a complete lack of men (1) in his portfoio, but some good shots. I wonder if the one non-anonymous nude has given permission?

....second, not enough info...says TFP's.

What kind of shoot and what kind of condition do they expect you in?


DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
EEEww yuck