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I'm shedding my skin.


(Click here to view the original thread with full colors/images)



Posted by: Striking_Cobra

Whats up everyone?! A few of you may know me from other places, if not here's a little about myself.

Stats:

Age: 24yrs old

Height: 6'ft

Weight: 236lbs

Experience: Started lifting in 1992 with only a few months off here and there since.

Goals: Constantly improve myself.

Here's a progress picture of me as of 1-24-03 (yes I do smile don't worry )

You can check out me in action here http://www.geocities.com/strikingcobra78/index.html




Posted by: Striking_Cobra

I'll start off with what's been going on in life as of the past week.

Last week my sis finally got back after 8 months of hell trying to adopt my cousins baby in Thailand, so there's been alot of family involvment lately (which is cool) but my "nephew" gave me the Stomach flu for the weekend and it put me out for a good 4 days. I'm finally back 100% so tonight this is going to be the first night back at the gym in 1 full week.

I'm gonna go ahead and touch on Chest/shoulders/bi's/tri's tonight and do Legs tomorrow.

My normal training split goes:

Mon: Shoulders/Tri's
Tues: Legs
Wed: Active rest
Thurs: Chest/Bi's
Fri: Off
Sat: Back/Traps
Sun: Active Rest

I train abs 3 days a week and calves 2-3 times.

That's about all for now!


Posted by: brawnywildcat

Hey...Don't I know you?

I'll keep an eye on you and all of your journals!


Posted by: Striking_Cobra

Last night I did a short and sweet leg/calve workout, here's how it went.

Quads/Hams:
Weight/Reps
4 sets Leg Ext *1 warmup* - 70lbs/30 170/12 190/10 210/8

3 sets Power Squats- 225lbs/15 315/10 495/8

4 sets Ham Curls- 90lbs/15 110/12 120/10 115/8

Calves:

3 sets Cybex Rotary Calf Raise- 180lbs/20 210/15 250/10

Felt good to be in the gym after all the sickness, my stamina was a bit weak but that's understandable.

I just found out last night i've gotta go out with my wifes friends, oh well guess i'll try to hit upper body noon on saturday




Posted by: Cardio Queen

Hi Striking Cobra! I'm new here. I think I like it!


Posted by: Twin Peak

Quote:
Originally posted by Striking_Cobra
Goals: Constantly improve myself.
Welcome SC. Any short term goals you are working on, or just cruising?

What is your diet like?

And welcome Cardio Queen (damn, all these "newbies").


Posted by: Striking_Cobra

N00bie's!

As of this moment i'm just trying to get myself back in the groove like how I was before I got the Stomach flu. I should be all back to normal by monday.

Foods i'm using in my diet:

Redskin potatoes

Chicken tenders

Green beans

Tuna

Romaine lettuce

Water

Brown/Wild Rice

Eggs

Oatmeal

Cream of wheat

Low fat Yogurt

Banana's (only a couple a week)

Triscuits (low sodium)

Top Sirloin Steak



I normally eat all starchies before 3-4 pm and eat all fibirous after then. I try to get in 40-45 grams of protein in per meal.
Flax oil for added fat if needed.


Posted by: Twin Peak

How many meals/how much total protein?

What cal levels to you try to hit, or is it more instinctive?

What about supplements?

Just curious.


Posted by: butterfly

Wohoo... pull them shorts up a little higher there SC

Good luck!!!


Posted by: StrutDaRoosta

Damn you and your calves.


Posted by: Striking_Cobra

Quote:
Originally posted by butterfly
Wohoo... pull them shorts up a little higher there SC

Good luck!!!
LOL! Those are my sport boxers


TP - My goal is to shoot for 6 meals total. 3 main meals of which are obviously higher in protein. 3 snacks/smaller meals all containing protein. I shoot for 275 to 300g area for protein intake. Calories sometimes vary but 2500-2800 is about the right area where I land. Thanks for askin Feel free to pop in any critique if you see a hole.


I mean SDR - What.....whadda bout em? You want summa dis??


Posted by: StrutDaRoosta

Im angry becuase they are big

<---- Im gonna be big sumday


Posted by: brawnywildcat

Hey, hey, hey...he ain't BB any more!!!

Those wheelz is HEUGE! SuperSwampers!


Posted by: Striking_Cobra

BAH! I wish I had superswamies...

Oops I edited that .......forgot he's not our buddyboy no more.


Posted by: Twin Peak

Quote:
Originally posted by Striking_Cobra
TP - My goal is to shoot for 6 meals total. 3 main meals of which are obviously higher in protein. 3 snacks/smaller meals all containing protein. I shoot for 275 to 300g area for protein intake. Calories sometimes vary but 2500-2800 is about the right area where I land. Thanks for askin Feel free to pop in any critique if you see a hole.
Sounds good. We are relatively similar in size and such, which is why I asked.

Sounds like you have as sluggish metabolism as well; sucks.


Posted by: Cardio Queen

Lots of familiar faces in this journal!


Posted by: Twin Peak

Quote:
Originally posted by Cardio Queen
Lots of familiar faces in this journal!
Not to me. Maybe all you nOObies, should branch out more!


Posted by: Striking_Cobra

Quote:
Originally posted by Twin Peak
Sounds good. We are relatively similar in size and such, which is why I asked.

Sounds like you have as sluggish metabolism as well; sucks.
Dude my metabolism sucks, if I even mess up my meals for a day or two it plummets. I'm sure you can relate if you say you have a sluggish metabo too. :\


Posted by: Twin Peak

Quote:
Originally posted by Striking_Cobra
Dude my metabolism sucks, if I even mess up my meals for a day or two it plummets. I'm sure you can relate if you say you have a sluggish metabo too. :\
I can totally relate. When I guy your size its that few cals it can only mean one thing. And I need to stay in that level with low carbs to maintain as well.


Posted by: Striking_Cobra

Cool bro I just checked your pics out, man you're one wide dood! You got some great size to work with. Your right we are similar in certain ways I just wish I had your bi's


Posted by: bax

Like your new journal SC, glad your feeling better. Keep lifting hard


Posted by: Striking_Cobra

Saturday-

Chest:

3 sets Incline BP- 95/25 135/15 225/10

2 sets Flat DB Press- 90's/10 70's/8

2 sets Peck Deck- 110/10 130/8

2 sets Cable Crossovers- 60/10 60/8


Posted by: Striking_Cobra

Still felt a little shitty this weekend , stamina was crap at the gym on saturday but I still got a decient workout.

Diet is back on track today and my training split is back in rotation so we'll see how things go.

I'm gonna get my carbs up today to give me some energy for the next couple training days.

So far meals for today are:

7:30am- 1 cup grits, 3 eggs.

11am- 1/2 cup rice , 1-1/2 can tuna, 1/4 can low sodium mushroom soup.

3pm- 1/2 cup rice , 1-1/2 can tuna, 1/4 can low sodium mushroom soup.


Posted by: brawnywildcat

Hey bro, don't sweat the stamina thing, I am still trying to get back to 100% after being sick 3 weeks ago. Sounds like a good idea to pump up those good carbs and fats for a couple of days.


Posted by: Twin Peak

Quote:
Originally posted by Striking_Cobra
Cool bro I just checked your pics out, man you're one wide dood! You got some great size to work with. Your right we are similar in certain ways I just wish I had your bi's
Thanks (I assume you were talking to me?)

We definitely carry muscle differently, but definitely similarities.

I am just now finishing up a 1-Test cycle and will post pics in a day or so. Starting 3/2 I begin my cut.


Posted by: Striking_Cobra

Yeah I agree TP.
Are you doing anything post 1-test?


Posted by: Twin Peak

Quote:
Originally posted by Striking_Cobra
Yeah I agree TP.
Are you doing anything post 1-test?
Anything? As in supplements? Primarily just 6-oxo (other than the usually).

I plan on altering my diet and training. If you are interested, with in the last page or 2 of my journal is my full plan, followed up by some discussion and adjustments.

Based on some insight from the Avant Labs board, I'll probably alter my training a bit too.

Any PH/PS or other "supplement" experience?


Posted by: Striking_Cobra

I used Syntrax Fuzu post 1-AD and it worked good but made me smell like syrup. (just try gettin some lovin when you smell like log cabin )

6-0x0 sounds like the stuff to use though. You've used it before right? Did you notice anything if you did?

I'll check out your regime.


Posted by: Twin Peak

I used 6-oxo after my last 1-test cycle. I didn't notice any effects. Results were that my strength and size returned within 3-4 weeks after cycle ended. Don'y know what would have happened if I didn't take it. From what I have read, it is the only worthwhile legal supp.

BUT, there is a discussion on the Avant board with one (very intelligent member) arguing why using an anti-e like 6-oxo will delay recovery (as it likely keeps HPTA suppressed). It functions differently from clomid, novaldex, etc.


Posted by: Striking_Cobra

Anyone every say anything about Tribulus post 1-ad/1-test?


Posted by: Twin Peak

Some people hear like it (DG and GoPro). GoPro started a thread offering his advice on post cycle recovery.

Pretty much everything I have seen elsewhere says it may help your libido (if that's an issue) but won't do squat for endogenous T levels.


Posted by: StrutDaRoosta

Quote:
Originally posted by Twin Peak
Pretty much everything I have seen elsewhere says it may help your libido (if that's an issue)
Yeah its an Issue.. S_C hasnt been keeping up his end of the bargain


Posted by: Twin Peak

OUCH.


Posted by: Striking_Cobra

Quote:
Originally posted by StrutDaRoosta
Yeah its an Issue.. S_C hasnt been keeping up his end of the bargain

WTF STFU SDR! Wanna laugh? Look down!


Posted by: StrutDaRoosta

<--------Looks down.. see's white spots that spilled out of StrikingCobra's mouf... starts to laugh becuase SC told him that he could take it all in....


Posted by: StrutDaRoosta

Hey, i may be sick, but Im not DEAD!!!


Posted by: Striking_Cobra

Ya smellit!


Posted by: Striking_Cobra

Quote:
Originally posted by Striking_Cobra
Still felt a little shitty this weekend , stamina was crap at the gym on saturday but I still got a decient workout.

Diet is back on track today and my training split is back in rotation so we'll see how things go.

I'm gonna get my carbs up today to give me some energy for the next couple training days.

So far meals for today are:

7:30am- 1 cup grits, 3 eggs.

12pm- 1/2lb lean ground beef, mushrooms, 1 slice bread, cottage cheese.

3pm- 1/2 cup rice , 1-1/2 can tuna, 1/4 can low sodium mushroom soup.
Had to edit that lunch.


Posted by: brawnywildcat

Different bulletin board, different username...same old Steve.


Posted by: StrutDaRoosta

"Dont be fooled by the cocks on my jock..
Im still, Im still Buddy from the block..."


Posted by: Striking_Cobra

You said cock block.

So hey to make 1/5 of my posts worth reading i'll say i'm doing Shoulders and Tri's and touch on Back/traps since I didn't get that in last week.


Posted by: Cardio Queen

Quote:
Originally posted by StrutDaRoosta
"Dont be fooled by the cocks on my jock..
Im still, Im still Buddy from the block..."

hi bb!!! i miss you!!!



Posted by: Cardio Queen

Quote:
Originally posted by Striking_Cobra
Had to edit that lunch.

dood! wtf you doin eat'n bread!!!



Posted by: Striking_Cobra

Gettin a fat butt.


Posted by: Twin Peak

Okay, so can you list all the IM nOObies that are recent defects from mm?

You prolly already know this, but most of IM is simply old defects (i.e. we are smarter than you because we defected much earlier!)


Posted by: Striking_Cobra

List HAHA no I can't begin to list everyone LOL.

Hey I registered before you!


Posted by: Twin Peak

Yeah, but that was so you could spy!

No, I mean just list the recent defects. Can't be that many.


Posted by: Striking_Cobra

Me
bodyhard
Strutdaroosta
Princess Devil
Cardio queen
Bax
Chronos - recent I think

goodness I probably missed one in there.


Posted by: Striking_Cobra

Well I played alot of catch up work tonight, i'll see if I can remember it all.

I did Shoulders/Tri's/Back/Bi's.

Shoulders:

3 sets Seated DB Shoulder press- 50/12 55/10 60/8

4 sets Standing Military BB Press- 90/10 135/2 135/2 90/8 (had a bit of a hard time there)

3 sets Side Lateral DB raise- 25/15 30/10 (switch to 1 arm) 35/8

2 sets Reverse Pec Deck- 90/10 110/10

2 sets Front DB raise (1 arm)- 25/10 30/8

Tri's:

3 sets Cable Pressdown- 80/10 100/9 140/8

2 sets Rope Extensions- 60/10 60/8

2 sets Cable one arm overhead ext- 30/8 30/8

Back:

3 sets Wide Grip Pulldown- 100/15 140/10 160/8

2 sets Bent over BB row- 135/10 135/8

Bi's:

3 sets Alt. DB curls- 30/12 35/10 40/8

2 sets DB Hammer Curls- 45/10 (switch to 1 arm) 50/8


*Yeah i'm wooped to oblivion but I had to catch myself up. Nuff talkin I gotta get some protein in mah self.


Posted by: brawnywildcat

Quote:
Originally posted by Striking_Cobra
Me
bodyhard
Strutdaroosta
Princess Devil
Cardio queen
Bax
Chronos - recent I think

goodness I probably missed one in there.
You missed me, jackass!


Shouldn't you be in bed by now? There is nothing but trouble on the internet this time of night!


Posted by: Striking_Cobra

LOL! well my closing statement said
Quote:
goodness I probably missed one in there.
Sorry Brawnz

I'm finishing off my pro complex/blueberry/banana post workout shake and imma hit the sack like it dissed my mama.


Posted by: brawnywildcat

Hey you said BodyHard is over here now...Is he using the same screen name?


Posted by: Striking_Cobra

yuppers!


Posted by: Twin Peak

Quote:
Originally posted by Striking_Cobra
Well I played alot of catch up work tonight, i'll see if I can remember it all.

I did Shoulders/Tri's/Back/Bi's.

Shoulders:

3 sets Seated DB Shoulder press- 50/12 55/10 60/8

4 sets Standing Military BB Press- 90/10 135/2 135/2 90/8 (had a bit of a hard time there)

3 sets Side Lateral DB raise- 25/15 30/10 (switch to 1 arm) 35/8

2 sets Reverse Pec Deck- 90/10 110/10

2 sets Front DB raise (1 arm)- 25/10 30/8

Tri's:

3 sets Cable Pressdown- 80/10 100/9 140/8

2 sets Rope Extensions- 60/10 60/8

2 sets Cable one arm overhead ext- 30/8 30/8

Back:

3 sets Wide Grip Pulldown- 100/15 140/10 160/8

2 sets Bent over BB row- 135/10 135/8

Bi's:

3 sets Alt. DB curls- 30/12 35/10 40/8

2 sets DB Hammer Curls- 45/10 (switch to 1 arm) 50/8


*Yeah i'm wooped to oblivion but I had to catch myself up. Nuff talkin I gotta get some protein in mah self.
SC are these your normal weights or still getting back to form? They seem rather light given your size and some of those pics on your website.


Posted by: Striking_Cobra

No that was definitely lighter than normal. I'm still trying to get my humpty dumpty ass back together again I hadn't trained back bi's or tris in 2 wks I figured I better play it safe. Still kept the intensity up though.


Posted by: Twin Peak

Quote:
Originally posted by Striking_Cobra
No that was definitely lighter than normal. I'm still trying to get my humpty dumpty ass back together again I hadn't trained back bi's or tris in 2 wks I figured I better play it safe. Still kept the intensity up though.
Just checkin.


Posted by: Striking_Cobra

thanks for keepin tabs


Posted by: Twin Peak

Anytime. Specially for a guy who writes "There are no light days" in his sig!

After I get to know you better than I'll really bust your ass!


Posted by: Striking_Cobra

Okay I have to give you guys who don't know me my list of excuses:

1. The tissue underneath my kneecap slipped out, at age 18,from playing basketball (dunking) in the past thus hindering my leg progress for about 4-5 yrs of the 11 i've lifted.

2. I jumped off a roof and landed on my head trying to break my fall with my hands. Stoved my neck permanently and fractured my wrist.

3. Jumped off a half flight of stairs doing a side fly kick into my friends chest and landed on my other wrist .....fractured that too.

4. I have a slipped disc in my lower right vertabrae which gets inflamed more than often, reason unknown (probably from being stupid).


So if any of you are wondering why I don't go nutz on Squats and Deads there's my excuses LOL

I have to be careful on squats and not go heavy or the pinched nerve in my neck gets irritated bad.

I have to really watch my lower back while deadlifting.

How I cope? I used just about anything to substitute those two exercises. Power squats, Squat press, leg press, hacks, Lever squats, lever deads, SLDL ( can do those pretty good but not super heavy), hyperextensions.

So I hope that clears up any future flaming


Posted by: Striking_Cobra

Quote:
Originally posted by Twin Peak
After I get to know you better than I'll really bust your ass!
I couldn't ask for more


Posted by: StrutDaRoosta

Quote:
Originally posted by Striking_Cobra
So I hope that clears up any future flaming
No, it doesnt!

You're still a PUSSY!




Posted by: Striking_Cobra

So what's your point?


Posted by: Twin Peak

Quote:
Originally posted by Striking_Cobra
Okay I have to give you guys who don't know me my list of excuses:

1. The tissue underneath my kneecap slipped out, at age 18,from playing basketball (dunking) in the past thus hindering my leg progress for about 4-5 yrs of the 11 i've lifted.

2. I jumped off a roof and landed on my head trying to break my fall with my hands. Stoved my neck permanently and fractured my wrist.

3. Jumped off a half flight of stairs doing a side fly kick into my friends chest and landed on my other wrist .....fractured that too.

4. I have a slipped disc in my lower right vertabrae which gets inflamed more than often, reason unknown (probably from being stupid).


So if any of you are wondering why I don't go nutz on Squats and Deads there's my excuses LOL

I have to be careful on squats and not go heavy or the pinched nerve in my neck gets irritated bad.

I have to really watch my lower back while deadlifting.

How I cope? I used just about anything to substitute those two exercises. Power squats, Squat press, leg press, hacks, Lever squats, lever deads, SLDL ( can do those pretty good but not super heavy), hyperextensions.

So I hope that clears up any future flaming
Yeah, but how does that effect your diet?

(Just your first taste!)


Posted by: Striking_Cobra

HAH nope no effect on diet, just makes me hungrier.

Okay I should log what i've ate so far.

Diet:

7:30am- 1/2 cup rice, 1 can tuna, 1/4 cup low fat/sodium mushroom soup.

11am- 1/2 Romaine salad w/Olive oil vinegrette, 5 chicken tenderloins, 1 cup strawberries.

4pm- 4 chicken tenderloins.

7pm- 1 cup Chili (made with Lean ground beef) , 5 crackers
Oooooooooooooh Sooooooodiumooliooooooo!!!!

10pm- Post workout, .5l gatorade, 2 scoops Optimum CPD.



edited


Posted by: Striking_Cobra

Tonight was leg night.

Legs:

2 sets Hammer Leg Ext. - 90/20 180/12

2 sets Leg Ext- 10 plates/10 , 16 plates/8

2 sets Power Squats- 6 plates/10 , 10 plates/6

4 sets Prone Ham Curl- 90/12 110/10 120/8 (switch to single leg)L 50/6 ,R 50/6 ,Both 50/5.

That last set blasted my hams pretty good. I like that crap to get the muscles all shredded and grated.

Stamina was still not up to par, I need to definitely increase calories. I was lazy and only ate 5 times today. I need a protein snack in between 7am-11am that's just too long to wait for lunch.


Posted by: Striking_Cobra

Woke up feeling wonderful this morning .

Drove to work thinking it was Friday for some reason.

Got behind a lady driving a Van going 15mph under the speed limit cuz she thought the road was icy, I floored it when the road turned into 2 lanes

Got to work and figured out it wasn't Friday

Made my eggs and oatmeal and then the computer tech guy came in and needed my assistance so I had to take 10 mins and by the time I got back in my office my food was cold. BLAH!

Then I was eating my eggs and somehow a piece got lodged up in my nasal passage and I was hacking like I had emphazima.


Anyways things are going pretty good now


Posted by: brawnywildcat

Damn, bro settle down!

10 plates on the power squat, eh? Impressive.

I would agree with you about adding another meal. On lifting days I eat 7 times, and somehow I always stay hungry.

I gots to go post my Leg workout....


Posted by: dvlmn666

Hey dude, what's new?

I see you smartened up a bit.


Posted by: Striking_Cobra


Not much new, same shit different year

Last night was off so i'm all rested up n'stuff.

Tonight is Ab's/Chest/Bi's/Cardio


Posted by: Striking_Cobra

Last night was Chest/Bi's.

*warmup* 10 min cardio on Elliptical

Chest:

1 sets Incline DB Press *warmup* 50's/12

2 sets Flat DB Press- 80's/10 100's/8

2 sets Incline DB Fly- 60's/10 80's/8

2 sets Hammer Decline Press- 6plates/8 4plates/8

2 sets Cable Crossover- 50/10 60/8

Bi's:

2 sets Double (drop to) single arm db curls- 25's/12 30's/10

3 sets BB curls- 90/10 90/8 (ez-bar) 75/10

2 sets Hammer Curls- 50's/8 45's/8

1 set One Arm Preacher- 30's/8

1 set High Cable Curls (crucifix curls ) - 60/10


Posted by: kuso

hey bud, finally made it in this cest pool

You know, I was reading the list of your probs ( almost on a par with ya lol ) but have to say.....while squats do still mess with my back ( had two pretty major injuries there ) Deads have only messed me up once, and that was back while I was still learning the grove of the motion. I didn`t do them for ages cuz I THOUGHT they root me for good, but my back is now one of my strongest days and I LOVE deads


Posted by: Striking_Cobra

Oh yeah I love deads but I prefer to do SLDL or Lever Deads. Traditional BB deads rock but either my form is whacked or my knee's stick out too far. I need to practice form more cuz there's gotta be something i'm doing wrong. I have to do sumo deads to clear my knee's.


Posted by: PrincessDevil

Hey there SC! Your biceps workout looks somewhat familiar.

LMAO...I love being referred to as a MM defect. That's great! They got better smilies over here too...


Posted by: kuso

PD...welcome aboard

SC...I would recommend dropping your DL w8 and really concentrating on form...you`ll be surprised by how much you can add each week ( pain free ) if you do :


Posted by: Striking_Cobra

Okay Kuso you got me pumped to do deads tomorrow especially since I didn't do SLDL on leg day tuesday.

I usually do deads on back day , how bout you guys?


Posted by: kuso

M too back day.......I can`t say anymore that that though cuz I`m off my fucking face here :;D lolm


Posted by: StrutDaRoosta

WARNING: Im Busting ur Balls Becuz I love you!

I think S_C would feel uncomfortable squatting and dl'ing with "n00bish" weight..But I agree with Kuso.. I think that if he dramatically reduced the weight and worked on for, he could totally rehabilitate himself

Not that these would be the cornerstone of your lifting, BUT, incorporating them would definitely expedite your muscular gains.




Who loves ya?


Posted by: Striking_Cobra

Oh dude I am aware of that don't worry you didn't bust any nads *checked*.

I know what Deads do for me but it's not my goal at hand , I was using hyperextensions as a supplement workout for the time being.

I know the weaker my lower back is the worse it hurts so i'm all about keeping it solid.


Posted by: StrutDaRoosta

..... >cough< .....

..

whuddabout squats?....


Posted by: Striking_Cobra

Gott demmit I told you about my neck!


Posted by: StrutDaRoosta

either..

suck it up..

get a manta ray

... or get a tampon to shove in your mangina!!!

Okay, no more bustin ur azz, I'll save that for the Arnie


Posted by: Striking_Cobra

i'll take the tampon for $2 please

I feel like a faygan with a manta ray though. I'll probably do them don't worry.

Oh hey did I tell you my legs are startin to show changes? Kimmy told me last night


Posted by: StrutDaRoosta

SWEEEEETNESS!!

Jr told me that my arms "LOOKED HUGE" this morn!!

so Im pretty stoked!


Posted by: Striking_Cobra

Hell ya your arms are definitely growing, I noticed that in the last pics you took.

Yo arms mah legs


Posted by: brawnywildcat

Do you look more like a Pussy using a manta ray, or skipping the squats?? Humm....

I'm gonna get some NEW pics up this weekend, so I can get in on the fun.


Posted by: Striking_Cobra

*grabs crotch* SUKKIT FOO'S! Okay i'll do squats next week but if my pinched nerve gets inflamed i'm gonna gun you fukka's down!


Posted by: brawnywildcat

Easy Viper! I don't want you showing up at my door. You've got nothing to prove to me!


Posted by: Striking_Cobra

I'm a cobra not a viper100000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000


Posted by: brawnywildcat




Posted by: LAM

SC...where in the lumbar spine is your slipped disc ?


Posted by: Striking_Cobra

Hey LAM!

It's lower right lumbar, kinda the upper right bum cheek actually. I'm not 100% sure it is a slipped disc but my PT thinks it is but i've never been diagnosed or xrayed for one. Whatever it is I feel it about 2-3 times a week, it gets inflamed and sometimes a nerve rises almost to the surface of the skin, it's sensitive to the touch.


Posted by: Striking_Cobra

Okay for you dicks who called me a pussy I did deads today

I actually had an easy time doing them , my back didn't get irritated but I think it was due to studying deadlifts prior.

I did some searches on proper deadlift for and all and finally figured it out, i'm not bangin my knee's as hard anymore either. What I had wrong was using more of my legs on the first part of the initial lift. Once I figured that out I was golden (not showered )

So here's the workout , Back/Traps/Calves

Back:

4 sets Deadlifts- 135/15*warmup* , 185/10, 225/8, 275/6

3 sets Bent Over BB row- 90/10, 135/8, 155/6

2 sets Seated Close Grip Row- 175/10, 200/8

2 sets Wide Grip Pulldowns- 150/10, 175/8

Traps:

3 sets Hammer Strength Lever Shrugs- 405/12, 495/10, 405/8
*note*(starting resistence is 45lbs on this machine)

2 sets DB shrugs- 80's/10, 100's/8

Calves:

3 sets Hammer Seated Calf raise- 130/12, 130/10, 130/10
*note* (starting resistance 60lbs)

3 sets Cybex Rotary Calf raise- 210/12, 250/10, 150/15

Wooh I feel good! Git up-aah git awn up! Git awn the scene-ah like-ah sex machine-ah! HAAAAAAAAAAAAOW!



Weight was 233.5lbs this morning.


Posted by: Striking_Cobra

Training went awesome tonight, been using 5 grams of creatine a day and really noticing it in the gym.

Tonight was Shoulders/Tri's/Cardio

Shoulders

3 sets DB Side Raises- 20's/15 25's/12 30's/8

3 sets DB Shoulder Press- 50's/15 80's/12 60's/10

1 set Single arm DB side Raise- 30/8

2 sets Reverse Pec Deck- 90/12 100/10

Tri's:

4 sets DB Overhead Tri Ext.- 60's/15 80's/12 100's/10 100's/8

3 sets Cable Pushdown- 110/12 140/10 160/6

2 sets One Arm Cable Overhead Ext.- 35/10 35/8

2 sets Close grip drips- 10 reps , 8 reps.

Cardio:
30min elliptical 350cals burned.

Had a great workout, i'm gonna be feeling nice tomorrow


Posted by: Striking_Cobra

Hey guys I tore into the legs pretty good tonight, i'm walkin like a duck so that means good.

Tonight was Cardio warmup and Legs:

Cardio:

15 mins Treadmill 100cals burned.

Legs:

4 sets Hammer Leg Ext.- 97lbs/15 , 187lbs/12 , 237lbs/10 , 277lbs/8
*Note* (Starting resistence is 7lbs on this machine)

3 sets Squats- 135lbs/12 185lbs/10 225lbs/8

2 sets Powersquats- 290lbs/10 560lbs/8 *NEW PR* YAY!
*Note* (starting resistence is 20lbs)

3 sets Prone Ham curls- 90lbs/12 110lbs/10 (switch to single leg to failure then double leg to failure, multipart set)50lbs right leg 6 reps, left leg 6 reps, both 8 reps.

--------------------------------------------------------------------
Squats felt good, my problem area in my lower back was starting to get irritated but thankfully it didn't get bad. We'll see maybe i'll get it strong enough i'll reverse this thing.

Didn't use a neck pad at all and I think it allowed me to do alot better form. (note to self don't look down when you squat I just did it for a sec to look at my stance and did the leaning tower is pisa err however you spellit).

I got enough meat on my neck I don't need a pad anyways. Pinched nerve didn't act up one bit. I think i'm sweet as far as that is concerned.


Posted by: kuso

Quote:
Originally posted by Striking_Cobra
Okay for you dicks who called me a pussy I did deads today

I actually had an easy time doing them , my back didn't get irritated but I think it was due to studying deadlifts prior.
Great to hear man

Keep your eye on form and you`ll hit 400lb+ in no time!!!!!!

I like to keep my eyes on my eyes in a mirror...helps keep my back nice and straight


Posted by: Striking_Cobra

Thanks Kus! I probably had a mental block I needed to break through. Back when I was 18 at 180lbs i'd dead 355lbs for reps and it's just a bitch getting back to that level. I'm not gonna let little ole 18yr old me show me up! HAHA

I'm gonna have to pick up a Belt at the Arnold for cheap for those heavy sets. Man all I need is a hernia going heavy on deads one day


Posted by: StrutDaRoosta

DO they have cheap stuff at the Arnie? I wanna pick up a pair of Hookers


Posted by: StrutDaRoosta

Hooker II's that is!


Posted by: Striking_Cobra

If that vendor is there setup in a booth i'm sure they will.

Lifting belts were like $10 the last day of the expo last year.


Posted by: dvlmn666

Quote:
Originally posted by Striking_Cobra

Legs:

3 sets Squats- 135lbs/12 185lbs/10 225lbs/8

2 sets Powersquats- 290lbs/10 560lbs/8 *NEW PR* YAY!
Dude, glad to hear I'm not the only one with low numbers on squats.

What are Power Squats? seem like quite a diff jumping from 290 straight to 560.


Posted by: Twin Peak

Man, I am gone for a few days and Kuso (of all people) gets this Puss to dead and squat? Damn.

BTW, best booths to check out at the Arnold -- the 1fast400 and Avant Labs, Mind&Muscle booths.


Posted by: Striking_Cobra

Hey TP man i'll email ya so we can meet up at the expo , i'll be with my wife and probably SDR (if he's nice).

Yeah can you believe Kuso and SDR and you pressured me into doing deads and squats? so far my recovery is feeling great, no pain in the lower back or mid back area so i'm happy.

DVL Hey Power squats are a machine, man this contraption really blasts the legs , but you have to load up the weight more so than the BB squat.




Posted by: kuso

Quote:
Originally posted by Twin Peak
Man, I am gone for a few days and Kuso (of all people) gets this Puss to dead and squat? Damn.
HEY! WTF is this infering eh??? lol I`m only 30lb or so behind you now remember


Posted by: Striking_Cobra




Posted by: kuso

Quote:
Originally posted by Striking_Cobra

Oh man, I`m used to it....no fucking respect at all


Posted by: Twin Peak

Quote:
Originally posted by kuso
Oh man, I`m used to it....no fucking respect at all
Well, actually I was referring to the rarity with which you actually discuss training, diet, etc.

But since you mention it, I wouldn't want people to think we are close in strength....isn't that "30 pound less" deadlift when starting from the knees?

Thought so.


Posted by: dvlmn666

That's cool SC, last time I used that one I got 540 for 4. I don't like it though, the presure on the damn pads makes my traps look like somebody was trying to slide them up for like 3 days afterwards. I get enough of those from the squat bar. lol

But good machine, really hits the quads hard.


Posted by: Striking_Cobra

AKA Shoulder raspberries


Posted by: StrutDaRoosta

Raspberries!


Posted by: Striking_Cobra

LOL I don't know why that struck me funny when you said that yesterday.


Posted by: Striking_Cobra

Saturday:

Back:

4 sets Deadlift- 135lb/15 135/12 225/8 315/6

3 sets Bent Over BB row- 90lb/10 145/8 165/6

2 sets Close Grip Pulldown- 140lb/10 160lb/8

2 sets Wide Grip Pulldown- 130lb/10 150/8


Traps:

4 sets DB Shrugs- 100's/10 110's/8 80's/10 60's/10


Posted by: kuso

Already up 40lb on the deads


Posted by: Striking_Cobra

Heehee yup thanks for noticin!

Last rep on that last set was kinda sucky, got my ass up too fast and didn't use my legs enough and used my back too much but I locked it out though.


Posted by: kuso

Still good stuff though man

Just be careful to watch your form and not go rooting your back now that you`ve got them down!!


Posted by: Striking_Cobra

Last night was Shoulders/Tri's (short and sweet)

Shoulders:

2 sets Side DB Lateral raise- 25/12 30/10

3 sets DB Shoulder press- 50/12 60/8 80/6

1 set Single arm Side DB Lateral raise- 30/8

2 sets Reverse Pec Deck- 90/12 100/10


Tri's:

3 sets Seating Overhead Tri Ext. - 80/10 100/8 120/6 *NEW PR*

3 sets Rope Pushdowns- 110/12 120/10 140/8

1 set One arm pushdown- 40/10

1 set Machine Tri Ext.- 120/8


Posted by: Striking_Cobra

Cardio warmup:

5 min high intensity treadmill

Quads:

2 sets Hammer Leg Ext.- 90/15 180/10

1 set Front squat- 135/10

3 sets Squat (to parallel)- 135/10 225/8 315/5 *New current PR* (gotta get back to what I was doing pre injury 1996 and that was 365lbs for 6 reps)

2 sets Hack Squats- 290lbs/10 380/6 *New PR*

1 set Hammer Leg Ext.- 180lb/8

Hams:

4 sets Prone Ham curls- 90lbs/12 110lbs/10 130/6 ,(switch to single leg to failure then double leg to failure, multipart set)60lbs right leg 6 reps, left leg 6 reps, both 8 reps.

Calves:

2 sets Seated Calf Raise- 90/12 90/10

2 sets Cybex Rotary Calf raise- 210/12 230/10 250/8
================================================== ===================

Damn I got home from work, took an hour nap, didn't want to workout at all. Kicked my own ass to go , trudged into the gym and set two PR's. Funny how you think you're gonna have a shiddy workout and you end up liftin your ass off.



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