My Neat Journal

fufu · 11-27-2006, 04:14 PM

Feels great coming off from a cut, how did the your strength levels fair during it?

Nate K · 11-27-2006, 05:21 PM

Quote:

Originally Posted by fufu

Feels great coming off from a cut, how did the your strength levels fair during it?

Bench went up, deadlift stalled and might have decreased a little, I tried sumo style last time and I'm going to switch to that.
My knee had been hurting (patellar tendon) but it is better now. Have to remember to warmup properly.
The pain is was only there during the first working set last session.

My knee started hurting from bill star 5x5 squat routine. I only got half way through because of the pain but I think my knees were flaring out and I wasn't paying attention to form.

I remember reading in you journal about some knee trouble, hows it going?

One goal is to be able to front squat 225. I have a feeling that if I get my front squat up the regular back squat will shoot up very quickly.

fufu · 11-27-2006, 05:27 PM

It is still bothering me. However, I think front squats won't bother it as much though. I think it is either a tracking problem, burtitis, or tendonitis. Atleast it isn't a meniscal problem though.

Nate K · 11-27-2006, 05:32 PM

Quote:

Originally Posted by fufu

It is still bothering me. However, I think front squats won't bother it as much though. I think it is either a tracking problem, burtitis, or tendonitis. Atleast it isn't a meniscal problem though.

Tracking problem?

I meant to say my goal was 225 4x3 front squat earlier.

fufu · 11-27-2006, 05:34 PM

Quote:

Originally Posted by Nate K

Tracking problem?

I meant to say my goal was 225 4x3 front squat earlier.

Like, the kneecap is not gliding properly across the joint. I really should go get it checked out, but I'm better of doing a self diagnosis here at school because the health clinic is a joke when it comes to to this kind of thing.

I'm lead to believe that this is my problem.

Nate K · 11-27-2006, 10:43 PM

Hhee, I can imagine going to the college health clinic for that. Maybe you could get some pills.

fufu · 11-28-2006, 10:28 AM

Quote:

Originally Posted by Nate K

Hhee, I can imagine going to the college health clinic for that. Maybe you could get some pills.

I'm guessing that is exactly what they would do.

Nate K · 11-28-2006, 01:43 PM

Weight- 185.5 - Started on some creatine again last night.

11-28 - Shoulders, Traps - (R.R.) -
Standing Mil. Press 4x6- 2x120, Fx120, 1x105
Uni-Lateral Seated D.B. Press 3x8-10- 3x40's
D.B. Rear Delt Raise 2x8-10
Lateral Raise 3x10-12 --

Traps
5xB.B. Shrug
1x D.B. Shrug

Nate K · 11-29-2006, 02:52 PM

Bi's, Tri's, Forearms - (R.R.)
Chinups 5x5- 4x55, 1x50 - - I dont know if I should give myself the last set
B.B. Curl 2x8-10
Inc. D.B. Hammer Curl 2x10-12 --

Tri's
C.G. Bench 3x6- 1x165, 1x170, 1x175 - easy PR
Dips 3x8-10,
Pressdown 3x10-12

Forearms
Rope twist ups and D.B. Hold

Nate K · 11-30-2006, 12:29 PM

Hams, Abs - (R.R.)
Straight Leg Deads 3x5- 1x225, 1x245, 1x265
Sumo Deads 3x6 - 1x245, 2x225 - (these felt great although the weight was light.)
One-Leg RDL's 2x8 - 1x45, 1x50 - (balance is getting better with these)
Hyperextensions 2x10-12 1xB.W., 1x+10

Abs
2xWeighted Leg ups,
2xCable Crunch
Planks

This workout felt great

Nate K · 12-01-2006, 10:35 AM

"Fourth, can you honestly address your weaknesses at the start of a workout, in a strange gym, or when other alpha males are training near you? The moment guys who look like frat boys start training near me, I front squat. I'm not doing sets of triples in the pull-up when these guys are working their heavy triceps extensions, bro. Sorry, my ego can't do it. "

Nate K · 12-02-2006, 02:32 PM

(Slow) Bench 3x5-6 - 1x195, 2x185
(S.S.) Dips/ Inc. Pushups 3x8-10- Very humbeling
(S.S.) D.B. Inc. Bench/Inc. D.B. Fly 2x8-10,
(Drop Set/S.S.) Low Cable Fly/Machine Press 2x8-10

Abs
(S.S.) 3xGorrila Up's/Woodchop,
(Drop Set/S.S.) 2xWeighted Crunches/Rev. Crunch,
1xPlanks

fufu · 12-02-2006, 03:33 PM

What are gorilla ups?

fufu · 12-02-2006, 03:34 PM

Quote:

Originally Posted by Nate K

"Fourth, can you honestly address your weaknesses at the start of a workout, in a strange gym, or when other alpha males are training near you? The moment guys who look like frat boys start training near me, I front squat. I'm not doing sets of triples in the pull-up when these guys are working their heavy triceps extensions, bro. Sorry, my ego can't do it. "

lawl, what is that from?

Nate K · 12-02-2006, 10:11 PM

Quote:

Originally Posted by fufu

What are gorilla ups?

Haha, I call them that but...It's when you do a hanging leg raise, keep legs straight the whole time and bring them up to the bar your holding on. If you could do these while doing a gorrila hang (one arm), woah super cool dude-o.

Nate K · 12-02-2006, 10:12 PM

Quote:

Originally Posted by fufu

lawl, what is that from?

T-nation article.

Nate K · 12-03-2006, 01:13 PM

12-3 - Quads, Lower Legs - (P) -
Front Squat 4x3- 4x195
Hack Squat 4x5-6 -
Bulgarian Squat 3x5-6

Lower Legs

Front squat form is feeling good now, no pain in wrists, I'm going deeper now, almost ATG.
I was planning on doing 6x3 on the front squats but I decided to take it easy on the knee. If it is not 97% by next week I will do an easy leg press, hack squat, lunge or bulgarian squat workout.

Double D · 12-03-2006, 04:14 PM

4 sets of 195 with front squats?

If so thats pretty good. Nice work.

Nate K · 12-04-2006, 04:11 PM

Quote:

Originally Posted by Double D

4 sets of 195 with front squats?

If so thats pretty good. Nice work.

THANK you sir. I have not done reg. heavy squats for a few good weeks now.

Nate K · 12-04-2006, 04:13 PM

12-4 - Back, Grip - (R.R.) -
W.G. Pullups 5x5- 4x45, 1x40- P.R.
Yates Row 3x6-8 - 1x205, 2x185
D.B. Row 3x10-12 - 1x90, 1x80, 1x75

Bar hangs for grip

fufu · 12-04-2006, 05:14 PM

Yes, nice job on the front squats. I rarely see people squat over 185 with those....well I hardly see anyone do them at all for that matter. Good job. It's good to see people do them in generally. They are inherently one of those harder movements to master so people just don't put the effort in.

Nate K · 12-04-2006, 11:43 PM

Quote:

Originally Posted by fufu

Yes, nice job on the front squats. I rarely see people squat over 185 with those....well I hardly see anyone do them at all for that matter. Good job. It's good to see people do them in generally. They are inherently one of those harder movements to master so people just don't put the effort in.

Thanks, fufu is a 1337 front squatter.
I'm glad I'm getting the olympic form down, it feels good.

Nate K · 12-06-2006, 02:15 PM

Weight - 187

Wed. 12-5 - Shoulders - (P)- Bi's, Tri's - (S)
Standing Mil. Press 6x3- 1x135, Fx140, 2x135, 1x130, 1x125
Machine Rear Delt 3x6-8

Bi's
(S.S.) Weighted Chinups/Inc. D.B. curl 3x8-10

Tri's
(S.S.) Dips/Skullcrushers 3x8-10

Nate K · 12-07-2006, 02:40 PM

The end of this semester is affecting my recovery A Lot.
All this writing and thinking does not go well with lifting weights often.
It's ok baby, wednesday is the last day...

Nate K · 12-08-2006, 02:55 PM

12-6 - Hams, Traps - (S) -
(Rest-Pause) Sumo Deads 3x8-10- 2x275, 1x235
One-Leg RDL's 3x6 (I was going to do drop sets but I would of had to drop the weight very low and been on the floor gasping, maybe next time)
(Slow) Hyperextensions 2x8-10

(S.S.) 4xRev. Shrug/D.B. Shrug,
(Double Drop) 1xB.B. Shrug

fufu · 12-08-2006, 04:57 PM

Must...finish...semester....gah!

Nate K · 12-09-2006, 10:12 PM

Quote:

Originally Posted by fufu

Must...finish...semester....gah!

This weekend is great, writing for classes. It's ok though.

Sat. 12-9

Played B-Ball by myself and ran a little bit back n forth.

Nate K · 12-10-2006, 03:10 PM

Quads, Forearms - (S) -
(S.S.) Assisted One-Leg Squat/B.B. Lunge 2x8-10
B.B. Lunge 1x8-10,
(Last Set Drop) Hack Squat 3x8-10

-- Forearms

Puny workout but for legs. Knee would have been around 100% if I didn't play basketball yesterday.

11-27-2006, 04:14 PM	#31
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Feels great coming off from a cut, how did the your strength levels fair during it?
	fufu's 1337 Journal Your diet will set you free.

11-27-2006, 05:27 PM	#33
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4	It is still bothering me. However, I think front squats won't bother it as much though. I think it is either a tracking problem, burtitis, or tendonitis. Atleast it isn't a meniscal problem though.
	fufu's 1337 Journal Your diet will set you free.

12-02-2006, 03:33 PM	#43
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4	What are gorilla ups?
	fufu's 1337 Journal Your diet will set you free.

12-03-2006, 01:13 PM	#47
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	12-3 - Quads, Lower Legs - (P) - Front Squat 4x3- 4x195 Hack Squat 4x5-6 - Bulgarian Squat 3x5-6 Lower Legs Front squat form is feeling good now, no pain in wrists, I'm going deeper now, almost ATG. I was planning on doing 6x3 on the front squats but I decided to take it easy on the knee. If it is not 97% by next week I will do an easy leg press, hack squat, lunge or bulgarian squat workout. Last edited by Nate K : 12-03-2006 at 01:45 PM.

12-03-2006, 04:14 PM	#48
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	4 sets of 195 with front squats? If so thats pretty good. Nice work.
	www.crossfit.com

11-27-2006, 10:43 PM	#36
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	Hhee, I can imagine going to the college health clinic for that. Maybe you could get some pills.

11-28-2006, 01:43 PM	#38
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	Weight- 185.5 - Started on some creatine again last night. 11-28 - Shoulders, Traps - (R.R.) - Standing Mil. Press 4x6- 2x120, Fx120, 1x105 Uni-Lateral Seated D.B. Press 3x8-10- 3x40's D.B. Rear Delt Raise 2x8-10 Lateral Raise 3x10-12 -- Traps 5xB.B. Shrug 1x D.B. Shrug

11-29-2006, 02:52 PM	#39
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	Bi's, Tri's, Forearms - (R.R.) Chinups 5x5- 4x55, 1x50 - - I dont know if I should give myself the last set B.B. Curl 2x8-10 Inc. D.B. Hammer Curl 2x10-12 -- Tri's C.G. Bench 3x6- 1x165, 1x170, 1x175 - easy PR Dips 3x8-10, Pressdown 3x10-12 Forearms Rope twist ups and D.B. Hold

11-30-2006, 12:29 PM	#40
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	Hams, Abs - (R.R.) Straight Leg Deads 3x5- 1x225, 1x245, 1x265 Sumo Deads 3x6 - 1x245, 2x225 - (these felt great although the weight was light.) One-Leg RDL's 2x8 - 1x45, 1x50 - (balance is getting better with these) Hyperextensions 2x10-12 1xB.W., 1x+10 Abs 2xWeighted Leg ups, 2xCable Crunch Planks This workout felt great

12-01-2006, 10:35 AM	#41
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	"Fourth, can you honestly address your weaknesses at the start of a workout, in a strange gym, or when other alpha males are training near you? The moment guys who look like frat boys start training near me, I front squat. I'm not doing sets of triples in the pull-up when these guys are working their heavy triceps extensions, bro. Sorry, my ego can't do it. "

12-02-2006, 02:32 PM	#42
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	(Slow) Bench 3x5-6 - 1x195, 2x185 (S.S.) Dips/ Inc. Pushups 3x8-10- Very humbeling (S.S.) D.B. Inc. Bench/Inc. D.B. Fly 2x8-10, (Drop Set/S.S.) Low Cable Fly/Machine Press 2x8-10 Abs (S.S.) 3xGorrila Up's/Woodchop, (Drop Set/S.S.) 2xWeighted Crunches/Rev. Crunch, 1xPlanks

12-04-2006, 04:13 PM	#50
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	12-4 - Back, Grip - (R.R.) - W.G. Pullups 5x5- 4x45, 1x40- P.R. Yates Row 3x6-8 - 1x205, 2x185 D.B. Row 3x10-12 - 1x90, 1x80, 1x75 Bar hangs for grip

12-04-2006, 05:14 PM	#51
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4	Yes, nice job on the front squats. I rarely see people squat over 185 with those....well I hardly see anyone do them at all for that matter. Good job. It's good to see people do them in generally. They are inherently one of those harder movements to master so people just don't put the effort in.
	fufu's 1337 Journal Your diet will set you free.

12-06-2006, 02:15 PM	#53
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	Weight - 187 Wed. 12-5 - Shoulders - (P)- Bi's, Tri's - (S) Standing Mil. Press 6x3- 1x135, Fx140, 2x135, 1x130, 1x125 Machine Rear Delt 3x6-8 Bi's (S.S.) Weighted Chinups/Inc. D.B. curl 3x8-10 Tri's (S.S.) Dips/Skullcrushers 3x8-10

12-07-2006, 02:40 PM	#54
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	The end of this semester is affecting my recovery A Lot. All this writing and thinking does not go well with lifting weights often. It's ok baby, wednesday is the last day...

12-08-2006, 02:55 PM	#55
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	12-6 - Hams, Traps - (S) - (Rest-Pause) Sumo Deads 3x8-10- 2x275, 1x235 One-Leg RDL's 3x6 (I was going to do drop sets but I would of had to drop the weight very low and been on the floor gasping, maybe next time) (Slow) Hyperextensions 2x8-10 (S.S.) 4xRev. Shrug/D.B. Shrug, (Double Drop) 1xB.B. Shrug

12-08-2006, 04:57 PM	#56
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4	Must...finish...semester....gah!
	fufu's 1337 Journal Your diet will set you free.

12-10-2006, 03:10 PM	#58
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	Quads, Forearms - (S) - (S.S.) Assisted One-Leg Squat/B.B. Lunge 2x8-10 B.B. Lunge 1x8-10, (Last Set Drop) Hack Squat 3x8-10 -- Forearms Puny workout but for legs. Knee would have been around 100% if I didn't play basketball yesterday.

12-10-2006, 03:53 PM	#59
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4