Sean's going for strength.

Pylon · 08-11-2005, 09:47 AM

Quote:

Originally Posted by DeadBolt

Inner Turberosity Band

Hell so what if your going away in a few weeks...get all the digits you can then sort through em later!!! Its like a buffet man just keep tasting till you found something you like then chow down!!!!!!

Yeah, do it for all the married guys on the board. But keep your tounge wrapped, right?

DeadBolt · 08-11-2005, 10:21 AM

Quote:

Originally Posted by Seanp156

Hahaha, good analogy. Yeah, I pretty much habe no idea what the Inner Turberosity Band is.

Its a tendon in your hip....I believe it runs from your hip down to your knee or foot....not 100% sure though. I'm to lazy to dig up my old notes LOL.

Seanp156 · 08-11-2005, 10:41 AM

Quote:

Originally Posted by Pylon

Yeah, do it for all the married guys on the board. But keep your tounge wrapped, right?

Hahaha

.

Quote:

Originally Posted by DeadBolt

Its a tendon in your hip....I believe it runs from your hip down to your knee or foot....not 100% sure though. I'm to lazy to dig up my old notes LOL.

So... Basic hamstring stretches won't stretch that or will they?

b_reed23 · 08-11-2005, 01:52 PM

Quote:

Originally Posted by DeadBolt

Inner Turberosity Band

Hell so what if your going away in a few weeks...get all the digits you can then sort through em later!!! Its like a buffet man just keep tasting till you found something you like then chow down!!!!!!

Seanp156 · 08-11-2005, 02:16 PM

just uploaded a few new pics for fun...

DeadBolt · 08-11-2005, 03:57 PM

Quote:

Originally Posted by Seanp156

So... Basic hamstring stretches won't stretch that or will they?

Negative they requir their own stretches! Not 100% sure on which they are though but...try and research it and let me know.

DeadBolt · 08-11-2005, 03:57 PM

Quote:

Originally Posted by Seanp156

just uploaded a few new pics for fun...

You must have been bored lol!

Seanp156 · 08-11-2005, 04:26 PM

Quote:

Originally Posted by DeadBolt

You must have been bored lol!

... Yeah, I guess...

*EDIT*.... Anyway, tonight's leg night... My hip's really feeling great today, at least compared to the last 3 days... I'm still going to take it easy with machine squats and a little lighter on the leg press... No sense in letting it heal only to pound it again.

Archangel · 08-11-2005, 04:38 PM

Take it slow my Friend!!! You'll be back at it before you know it, but baby steps Brother, take it easy!!! Your smart my Friend, wish I thought like you when I was younger!!!

Pylon · 08-11-2005, 09:58 PM

I had a problem with that tendon back in my hockey days. The stretch I used before squats was to put the bar at about knee height, then put one foot up on the opposite bar (like crossing your legs, but standing up) and lean into it a bit. I later learned to put the sole of my foot on the bar instead to change the angle a bit. It seemed to help.

Seanp156 · 08-11-2005, 10:34 PM

Quote:

Originally Posted by Pylon

I had a problem with that tendon back in my hockey days. The stretch I used before squats was to put the bar at about knee height, then put one foot up on the opposite bar (like crossing your legs, but standing up) and lean into it a bit. I later learned to put the sole of my foot on the bar instead to change the angle a bit. It seemed to help.

Interesting.... For whatever reason, I'm having a hard time picturing that...
Tonight's leg w/o felt really good overall. No crazy weights, but it was intense, relatively low RI's.... I'm guessing it took around 25-30 mins (still nothing like Arch's, but he's insane

)

Right hip felt fine throughout for the most part, but there's some minor aching in the left one... Nothing like the last 3 days, but it's still there, time to ice a little later)

8-11-05
Legs

Power System Machine Squats (weight is weight added....not listed BB style)
1st set - 140lbs 9 reps
2nd set - 140lbs 12 reps

Leg Press
1st set - 360lbs 9 reps
2nd set - 320lbs 15 reps

SLDL (double overhand grip)
1st set - 135lbs 9 reps
2nd set - 135lbs 12 reps

Leg Extensions
1st set - 110lbs 9 reps
2nd set - 110lbs 15 reps (burn

)

Hammer Strength Leg Curls (you add plates on to a swinging type apparatus)
1st set - 80lbs 9 reps
2nd set - 70lbs 14 reps

Standing Calf Raises
1st set - 120lbs 9 reps
2nd set - 140lbs 14 reps
Dropset - 80lbs 15 reps (ouch)

DeadBolt · 08-11-2005, 11:11 PM

Quote:

Originally Posted by Pylon

I had a problem with that tendon back in my hockey days. The stretch I used before squats was to put the bar at about knee height, then put one foot up on the opposite bar (like crossing your legs, but standing up) and lean into it a bit. I later learned to put the sole of my foot on the bar instead to change the angle a bit. It seemed to help.

I use to do those seated. Sit down on a bench and bring one ankle up to your knee. Like a male sitting stance when he crosses his leg type deal. Then put force on the knee that is elevated and it stretches the ITB out alot! Same thing your talkin about their pylon!

Seanp156 · 08-11-2005, 11:45 PM

Ah, ok I can picture that one now... That seems like it would stretch the EXACT area when I feel pain/aching.

Seanp156 · 08-12-2005, 08:26 PM

Tonight's w/o was pretty good. I had to go a little earlier than normal cause the fam's going out to eat tonight. No complaints about hip/shoulders yet today really.

8-12-05
Arms/Delts/Abs/Cardio

Standing Alternating Hammer Curls
1st set - 35lbs 10 reps
2nd set - 30lbs 14 reps

Skull Crushers
1st set - 55lbs 9 reps
2nd set - 50lbs 12 reps
3rd set - 45lbs 12 reps (just couldn't get 1 or 2 more...

)

Cable Curls
1st set - 80lbs 9 reps
2nd set - 70lbs 12 reps
3rd set - 60lbs 14 reps

Cable Pushdowns (haha at first I tried with 110lbs based off the last time, but I guess the weight's different on this one... I couldn't even move 110)
1st set - 70lbs 9 reps
2nd set - 60lbs 12 reps
3rd set - 50lbs 14 reps

Standing BB Military Press (felt pretty good actually)
1st set - 75lbs 8 reps
2nd set - 65lbs 10 reps (wanted 12 but oh well)
3rd set - 45lbs 10 reps

Lat Raises (I think I used to cheat on these a lot back when I did 20 to 25lbs, 15 is plenty enough for now)
1st set - 15lbs 8 reps
2nd set - 10lbs 14 reps

Cable Crunches
1st set - 120lbs 9 reps
2nd set - 110lbs 16 reps

Twisting Decline Situps
1st set - BW x 22 reps
2nd set - BW x 20 reps

Cardio - 15 minutes elliptical some hill course... 221 cals 1.57 miles... I pushed myself really hard to go fast because I cut it from 30 mins to 15 due to time constraints.

Archangel · 08-12-2005, 11:14 PM

Outstanding w/o Brother Sean!!! Glad the Hips and Shoulders arent bothering you my Friend!!!

Seanp156 · 08-12-2005, 11:17 PM

Thanks Arch, still gotta take it easy on em though... There's some light aching in my rip hip now, but not too bad.

BBgirl · 08-13-2005, 09:30 AM

Hey Sean. Sorry I didn't answer earlier. I haven't been on in a couple of days.
ITB - illial tibial band . It's not a tendon, it's a band of fascia. Similar consistency to bunched up saran wrap. It runs from your hip to your knee, and keeps your upper leg aligned to your torso. Thr strech that Pylon explained is one. Another is stand near a wall with the side you want to strech facing the wall. put the opposite foot beside the other, crossed in the front, then push your hip towards the wall.

b_reed23 · 08-13-2005, 12:58 PM

have a great weekend!

Seanp156 · 08-13-2005, 02:03 PM

Quote:

Originally Posted by BBgirl

Hey Sean. Sorry I didn't answer earlier. I haven't been on in a couple of days.
ITB - illial tibial band . It's not a tendon, it's a band of fascia. Similar consistency to bunched up saran wrap. It runs from your hip to your knee, and keeps your upper leg aligned to your torso. Thr strech that Pylon explained is one. Another is stand near a wall with the side you want to strech facing the wall. put the opposite foot beside the other, crossed in the front, then push your hip towards the wall.

Ok, I think that kind of makes sense.

Quote:

Originally Posted by b_reed23

have a great weekend!

Thanks Billie, you too

.

Seanp156 · 08-15-2005, 10:35 PM

I don't really feel like elaborating on my w/o today, so here it is... And yeah, I didn't feel like supersetting shrugs with deads.

Warmup - 5 mins stationary bike 8 - 12 resistance

Rack Deads
1st set- 225lbs 4 reps
2nd set - 245lbs 4 reps
3rd set - 265lbs 4 reps
4th set - 275lbs 3 reps PR
5th set - 285lbs 3 reps PR

BB Shrugs
1st set - 185lbs 12 reps
2nd set - 185lbs 12 reps
3rd set - 155lbs 10 reps

Superset
DB Rows........................CG Underhand Pullups
40lbs 10 reps.................. BW x 6

50lbs 10 reps.................. BW x 4

Dropset Machine Rows (all of these were DS's)
1st set - 80lbs 12 reps
2nd set - 70lbs 12 reps
3rd set - 60lbs 10 reps

Leg Raises
1st set - BW x 20
2nd set - BW x 15

Cable Crunches
1st set - 120lbs 20 reps
DS - 110lbs 12 reps

Cardio - 10 mins elliptical gradual raising hill course, 8-16 resistance (increasing one about every minute) 150 cals 1.05 miles

stretch

Rocco32 · 08-16-2005, 07:37 AM

Hey there Sean, some great w/o's in here!!! Nice PR's on the rack Deads. So I guess your doing P/RR/S then?

Seanp156 · 08-16-2005, 10:35 AM

Hey Rocco, thanks for stopping in. Yeah I'm doing P/RR/S right now... I'm not really sure what I want to change to when I start college... Maybe I should just take a couple weeks off to get adjusted to the change, then go from there.

Rocco32 · 08-16-2005, 02:07 PM

Do what you gotta do. Personally for me I'd keep lifting because that helps me relax. If trying to get in the gym while getting situated would stress you more than the benefits of getting there than definately take a few weeks off

Just make sure you get back in there!

MorteSubite · 08-16-2005, 06:08 PM

Workout looks good, Sean! Have to chime in with Rocco, those are some great Rack deads!

Archangel · 08-16-2005, 06:12 PM

Excellent w/o there Brother Sean!!! Keep it up my Friend!!!

Seanp156 · 08-16-2005, 06:23 PM

Quote:

Originally Posted by Rocco32

Do what you gotta do. Personally for me I'd keep lifting because that helps me relax. If trying to get in the gym while getting situated would stress you more than the benefits of getting there than definately take a few weeks off

Just make sure you get back in there!

Yeah, I kind of see what you're saying... Going to the gym might be one thing that stays the same while getting adjusted, so maybe it could help.

Quote:

Originally Posted by MorteSubite

Workout looks good, Sean! Have to chime in with Rocco, those are some great Rack deads!

Thanks Morte, how's it going?

Quote:

08-11-2005, 02:16 PM	#665
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	just uploaded a few new pics for fun...
	My Journal

08-11-2005, 04:38 PM	#669
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Take it slow my Friend!!! You'll be back at it before you know it, but baby steps Brother, take it easy!!! Your smart my Friend, wish I thought like you when I was younger!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-11-2005, 09:58 PM	#670
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	I had a problem with that tendon back in my hockey days. The stretch I used before squats was to put the bar at about knee height, then put one foot up on the opposite bar (like crossing your legs, but standing up) and lean into it a bit. I later learned to put the sole of my foot on the bar instead to change the angle a bit. It seemed to help.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

08-11-2005, 11:45 PM	#673
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Ah, ok I can picture that one now... That seems like it would stretch the EXACT area when I feel pain/aching.
	My Journal

08-12-2005, 08:26 PM	#674
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Rep Range: Arms/Delts Tonight's w/o was pretty good. I had to go a little earlier than normal cause the fam's going out to eat tonight. No complaints about hip/shoulders yet today really. 8-12-05 Arms/Delts/Abs/Cardio Standing Alternating Hammer Curls 1st set - 35lbs 10 reps 2nd set - 30lbs 14 reps Skull Crushers 1st set - 55lbs 9 reps 2nd set - 50lbs 12 reps 3rd set - 45lbs 12 reps (just couldn't get 1 or 2 more...) Cable Curls 1st set - 80lbs 9 reps 2nd set - 70lbs 12 reps 3rd set - 60lbs 14 reps Cable Pushdowns (haha at first I tried with 110lbs based off the last time, but I guess the weight's different on this one... I couldn't even move 110) 1st set - 70lbs 9 reps 2nd set - 60lbs 12 reps 3rd set - 50lbs 14 reps Standing BB Military Press (felt pretty good actually) 1st set - 75lbs 8 reps 2nd set - 65lbs 10 reps (wanted 12 but oh well) 3rd set - 45lbs 10 reps Lat Raises (I think I used to cheat on these a lot back when I did 20 to 25lbs, 15 is plenty enough for now) 1st set - 15lbs 8 reps 2nd set - 10lbs 14 reps Cable Crunches 1st set - 120lbs 9 reps 2nd set - 110lbs 16 reps Twisting Decline Situps 1st set - BW x 22 reps 2nd set - BW x 20 reps Cardio - 15 minutes elliptical some hill course... 221 cals 1.57 miles... I pushed myself really hard to go fast because I cut it from 30 mins to 15 due to time constraints.
	My Journal

08-12-2005, 11:14 PM	#675
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Outstanding w/o Brother Sean!!! Glad the Hips and Shoulders arent bothering you my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-12-2005, 11:17 PM	#676
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Thanks Arch, still gotta take it easy on em though... There's some light aching in my rip hip now, but not too bad.
	My Journal

08-13-2005, 09:30 AM	#677
BBgirl Registered User Join Date: Jun 2005 Location: Canada Posts: 56 Photos: 4	Hey Sean. Sorry I didn't answer earlier. I haven't been on in a couple of days. ITB - illial tibial band . It's not a tendon, it's a band of fascia. Similar consistency to bunched up saran wrap. It runs from your hip to your knee, and keeps your upper leg aligned to your torso. Thr strech that Pylon explained is one. Another is stand near a wall with the side you want to strech facing the wall. put the opposite foot beside the other, crossed in the front, then push your hip towards the wall.

08-13-2005, 12:58 PM	#678
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	have a great weekend!
	My Journal!

08-15-2005, 10:35 PM	#680
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Shock Week: back I don't really feel like elaborating on my w/o today, so here it is... And yeah, I didn't feel like supersetting shrugs with deads. Warmup - 5 mins stationary bike 8 - 12 resistance Rack Deads 1st set- 225lbs 4 reps 2nd set - 245lbs 4 reps 3rd set - 265lbs 4 reps 4th set - 275lbs 3 reps PR 5th set - 285lbs 3 reps PR BB Shrugs 1st set - 185lbs 12 reps 2nd set - 185lbs 12 reps 3rd set - 155lbs 10 reps Superset DB Rows........................CG Underhand Pullups 40lbs 10 reps.................. BW x 6 50lbs 10 reps.................. BW x 4 Dropset Machine Rows (all of these were DS's) 1st set - 80lbs 12 reps 2nd set - 70lbs 12 reps 3rd set - 60lbs 10 reps Leg Raises 1st set - BW x 20 2nd set - BW x 15 Cable Crunches 1st set - 120lbs 20 reps DS - 110lbs 12 reps Cardio - 10 mins elliptical gradual raising hill course, 8-16 resistance (increasing one about every minute) 150 cals 1.05 miles stretch
	My Journal

08-16-2005, 07:37 AM	#681
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Hey there Sean, some great w/o's in here!!! Nice PR's on the rack Deads. So I guess your doing P/RR/S then?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

08-16-2005, 10:35 AM	#682
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Hey Rocco, thanks for stopping in. Yeah I'm doing P/RR/S right now... I'm not really sure what I want to change to when I start college... Maybe I should just take a couple weeks off to get adjusted to the change, then go from there.
	My Journal

08-16-2005, 02:07 PM	#683
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Do what you gotta do. Personally for me I'd keep lifting because that helps me relax. If trying to get in the gym while getting situated would stress you more than the benefits of getting there than definately take a few weeks off Just make sure you get back in there!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

08-16-2005, 06:08 PM	#684
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Workout looks good, Sean! Have to chime in with Rocco, those are some great Rack deads!
	Morte's P/RR/S Abuse Journal

08-16-2005, 06:12 PM	#685
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Excellent w/o there Brother Sean!!! Keep it up my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37