DOMS

I don't know man, I don't have much call for tin cans in the recipes that I do.

No joke. I could only do it for two days. But I did it for the all important shoulder day.

"Square one"? Did you really lose all your gains?

Burner02

heh...what gains? I haven't been serious in the gym for over 2 months now....definately square one...<blech>
Ok..I can still squat, bench and Deadlift over 225....but WAY off where I should be...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

DOMS

Two months isn't that bad. I took that amount of time off about a year or so ago. I only lost about 15%-20% and made it back in weeks. But take some pleasure in knowing that you still bench more than I do.

Burner02

well...u DO have a point there, sir...


..but I am still a lot...'huskier' than you....

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

DOMS

Honestly, I was a bit worried about today's pec & tri workout. More so than my shoulder workout. My shoulder started hurting on a workout like today's. The good thing is that I don't think I felt any abnormal pain in my shoulder. I say "think" because I thought I felt something, but I'm also pretty sure it's just in my head.

Thanks a fucking lot Pavlov.

My triceps workout seemed to be sub par, but then I realized that the weights I was doing were not only those that I did a month ago, but also the five pounds extra I planned to do the next workout (three weeks ago). So, I don't feel bad at all.

I was quite pleasantly surprised by by my performance with the DB Press. Not only was I able to do what I did a month ago, but I powered through them quite easily. I didn't plan on adding any weight to my next workout based on today's performance, but since it went so well, I plan on adding 5 pounds to my next DB Press. I'm also going to cut my RI back to 2.



DB Press (RI 3, 1/x/1/x)
65 @ 6
65 @ 6
65 @ 6
65 @ 6
- Add 5

Fly (RI 2, 1/1/1/x)
55 @ 6
55 @ 6
55 @ 6
55 @ 6

Skullcrusher (RI 2, 1/x/1/x)
65 @ 5
65 @ 4
65 @ 4
65 @ 3

Decline DB Extension (RI 2, 1/x/1/x)
25 @ 6
25 @ 6
25 @ 5
25 @ 5


09/12/2006
KW: chest, pecs, tris, triceps

DOMS

This sucks.

I woke up at 2:30 starving. I even had 1/2 cup of oatmeal (with a tablespoon of sunflower seeds) and two cups of milk right before bed. This didn't happen even when I was doing two-a-day.

Plus I think I have a head cold.

Decker

55# for flies. Wow that's really impressive.

That's a killer for me too: waking up hungry.

Everybody in Wisconsin has a very mild head cold. Whatever this bug is ailing us, it does appear to be nationwide.

Forgive me for not keeping up w/ your journal, but do you do each exercise to exhaustion or involve negative reps?

KelJu

How is the cold, DOMS? I offer my sympathies, I hate getting sick.
Get well soon, and get back in the gym.

fufu

Bah! Colds do suck. Weightlifting has made me a bit germaphobic.

fufu's 1337 Journal

Your diet will set you free.

DOMS

No, I don't train to failure or do negatives. With the volume of my normal workout, that would just lead to injury and CNS blowout. That's why you'll see me do multiple sets of 6 reps without upping the weight. If I pushed to close to failure I won't add any more weight.

KelJu and fufu, thanks for the well-wishing.

DOMS

Today has been a phenomenal day. Everything that could go right, did go right. From a warm greeting this morning with a happy birthday thread (started by DoubleBase!) to a lot of best wishes from friends and family to just about everything working out for the best today. A big "thanks" to all those that had something nice to say about my pictures.

A damn fine day!

So I figured that the only way it could get any better was to top it off with a great workout! BOOYAH!!!


T-Bar Rows (RI 2, 1/x/1/x)
175 @ 6
175 @ 6
175 @ 6

DB Lying Rows (RI 2, 1/x/1/x)
65 @ 6
65 @ 6
65 @ 6

BB Shrug (RI 2, 1/x/1/x)
245 @ 6
250 @ 6
255 @ 6
- Even at 255 it went smoothly.

Overhead Shrug (RI 2, 1/x/1/x)
65 @ 6
85 @ 6
105 @ 6
- Add 10
- This is my first time doing these in a long time.

EZ Curls (RI 1, 1/x/1/x)
50 @ 6
55 @ 6
55 @ 6
60 @ 4
- Talk about a jump. Hell yes!

12/10/2006
KW: Back, Traps, Biceps

Malley

Explain an overhead shrug to me. I have never done em.

www.crossfit.com

DOMS

In the words of P-funk:

Heres a video as well.

They feel very different from the standard shrug. I've been looking forward to using them for a month and a half.

Malley

Nice thanks. I have heard of them a few times on here, but never really knew. Well I guess I do now. I dont know whether or not they would be more effective than the standard shrug however?

www.crossfit.com

DOMS

Don't worry about "more effective", just enjoy the variety. The only real questions should be, "Does it work?" and "Is it reasonably safe?." The answer to both of these, in relation to overhead squats, is "yes."

DOMS

I screwed up on the DB Presses. The last time I did them, I did 65 pounds. So I figured that this time I would do them at 70 pounds. The funny thing was that they seemed much harder than when I did them at 65. I chocked it up to having a bad training day. After I finished up with them, I moved on to flys. It was then that I discovered my mistake...I was doing 75 pounds, not 70. Yeah for bath math skill I guess.

My triceps, however, still seem to be suffering the most from my layoff. Oh well...

AM
DB Front Raise (RI 1, 1/x/1/x)
25 @ 6
25 @ 6
25 @ 6
- Add 5

DB Lateral Raise (RI 1, 1/x/1/x)
25 @ 6
25 @ 6
25 @ 6
- Add 5

DB Seated Rear Raise (RI 1, 1/x/1/x)
25 @ 6
25 @ 6
25 @ 6
- Add 5

BB Shoulder Press (RI 2, 1/x/1/x)
100 @ 6
100 @ 6
100 @ 6
- Add 5


PM
DB Press (RI 2, 1/x/1/x)
75 @ 4
75 @ 4
75 @ 4
- 2+2=3

Fly (RI 1, 1/x/1/x)
55 @ 6
55 @ 6
55 @ 6
- Too close to failure and a bit too awkward.

Skullcrusher (RI 1, 1/x/1/x)
65 @ 6
65 @ 5
65 @ 3

Decline DB Extension (RI 1, 1/x/1/x)
25 @ 6
25 @ 6
25 @ 6
- Add 5



15/10/2006
KW: chest, pecs, triceps

DOMS

After the incident with the DB Presses last workout, I started to wonder if I was holding myself back. That maybe my desire to not reach failure and the fear caused by my recent injury kept me from really pushing myself.

So I arbitrarily added 5 pounds to every exercise before I started to working out and then added 5 more each time I hit 6 reps, unless my form didn't feel proper, such as the case with the T-Bar Rows.

The results? I added the following amounts:

RDL: 5
Front Squat: 15
Leg curl: 10
DB Lying Row: 5
BB Shrug: 15
Overhead Shrug: 15

I'll continue to add weight the next workout the same way for those exercises that I was still doing 6 reps on the final set.

I regret that I misssed out on the Calf Raises.


AM
RDLS (RI 2, 1/x/1/x)
210 @ 6
210 @ 6
210 @ 3 - WTF?

Front Squat (RI 1, 1/x/1/x)
120 @ 6
125 @ 6
130 @ 6

Leg Curl 2/1 (RI 1, 1/x/1/x)
65 @ 6
65 @ 6
70 @ 4

Calf Raise (RI 1, 1/x/1/x)
- Ran out of time


PM
T-Bar Row (RI 2, 1/x/1/x)
175 @ 6
175 @ 6
175 @ 6

DB Lying Row (RI 1, 1/x/1/x)
70 @ 5
70 @ 5
70 @ 4

BB Shrug (RI 1, 1/x/1/x)
260 @ 6
265 @ 6
270 @ 5

Overhead Shrug (RI 1, 1/x/1/x)
110 @ 6
115 @ 6
120 @ 6



17/10/2006
KW: legs, quads, hamstrings, calves, back, traps

Burner02

there ya go. Puch thru the threshold....
What's the saying: training is 80% mental?
Another saying I like: Whether you thnk you can or cannot, you are right.

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

DOMS

I'm pretty sure I'm 100% mental...

Decker

Are you experiencing any tenderness in your elbows from doing skullcrushers?

I added the exercise recently (to replace CGBP) and I've noticed increased sensitivity in my elbows to even mild bumps.

DOMS

Skullcrushers are a real hit-and-miss for most people. A lot of people are fine with them, but there are those that it simply causes too much pain. Thankfully, I fall into the former group. I'm not sure about the bumps. Where on your elbow are you getting them at?

If you want to try an exercise that really hits the triceps but seems to be easier on the elbows (and shoulders), try Decline DB Triceps Extensions. I really like these.

Burner02

well...that's the rumor..but I didn't wanna be rude...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

DOMS

Ouch, man. Very ouch...

Rocco32

Hey buddy...looking good in here!

I'm another the skulls bother. The DB decline ext are definately good, I also like Tate presses as well

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...

DOMS

Thanks Rocco! It really felt good to push it.

I was thinking about replacing the Decline Triceps Extentions with the Tate Press the next time I change up my routine. Maybe in a month or so.

DOMS