the other half

well i was just reading the last couple of pages, since i have been gone for so long.

and as usual the numbers are still insane. i know its been a while ago, but congrats on the 225 press. i think 135 would break me in half right now.

hope the family and all are doing good. sounds like u had some "good times" with them on a few occasions.

are u liking the overall effects of your cycle? any thing you would do different?

we just started hitting the gym agian this week, made it for a short period in september. just nothig worth posting about. but now that hunting season is over, i will be back at it. trying to get into shape for our next vacation.

keep up the hard work, looks like you are still one of the few that hits it hard all the time.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

the other half

oh, and i forgot hitting 34- shit - think how its gonna feel at 43. it isnt getting any easier.

and what kind of work do u do that has ovens that big. my wife would kill for an oven like that for her holiday cooking.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

lucifuge

Holy Crap!, the other half is back!!!!!!
welcome back brother half!

Yeah, I've been pushing pretty hard in the gym this past year... unfortunately, I've been feeling the 'side' effects of it. The 225 military was awesome, and I thank you for your kind words... but I haven't even tried to get close to that weight since. I doubt I could even move it now.

My cycle has been a resounding success in my opinion. I started at 217lbs and 18.3% bf, and I'm 12 days into pct and I'm sitting at a solid 225lbs and 16.7% bf... so overall about 10lbs gained while recomping.

I think the only thing I would have changed would have been to up the dose a bit on the H-drol... and maybe added some more volume to my training. I couldn't get in as much work as I wanted due to my schedule, but isn't that the way it always goes?
Hell, I'm two days behind on my training right now due to a lovely weekend from hell... but hopefully I'll be able to get in a session tonight after work.

As for what kind of work I do, I'm a custom color matcher. The plant I work in makes 'pressure sensitive vinyl films' that are probably in your home right now. The vinyl is used for all kinds of product labels from beer to shampoo, the sticker on your license plate, reflective tape for D.O.T., billboards, car/truck graphics... an ungodly amount of crap actually.
The ovens are used to cure the liquid vinyl. We run 72 inch wide webs through them for huge ass rolls of vinyl.
They're also a nightmare to clean... you wouldn't believe the amount of dirt that builds up in there... and it's some pretty tight spots. There's actually some zones where I'd get stuck if I tried to enter.
I don't go in on the cleans all the time, but it's a nice little boost to the paycheck when I do.

deathbypoops

nice work man....couple of questions:

what are low-incline presses? also, are you a fellow SDMFer? haha
Strength Determination Merciless Forever!!
i love me some BLS

"you thought it was over, its not over, I came back, I brought my axe!!!!
Journal

lucifuge

Thanks DBP,
low incline presses are exactly what the name implies. Incline bench with the back only raised about 6 inches or so... it seems to keep more emphasis on the chest rather than the front delts... my delts take a beating on standard inclines so I modified the exercise a bit.

As to your second question,



Bleed Black & White !

lucifuge

12/9/08

PULL

Pull Ups:
Bodyweight x 10, 10, 10

Wide Grip Pulldowns:
75 x 12
100 x 10, 10

Bent Over Rows (trap bar):
135 x 10, 10, 10

Single Arm Dumbell Rows:
40’s x 12, 12, 11

Incline Curls:
25’s x 10
30’s x 10, 9

Changed it up a little bit and took it a little easy. I had to replace my fridge Sunday and my back was still a little tight from all of the madcap hilarity of that adventure.

lucifuge

12/11/08
Skipped legs this week since my left foot still hurts from having a refrigerator land on it

PUSH

Low Incline Dumbell Press:
50's x 10
90's x 10, 10, 5

Dumbell Military:
50's x 8, 8, 8

Dips:
12, 12, 11

Rope Pressdowns:
75 x 8
55 x 10, 10

Hanging Leg Raises:
10, 10

lucifuge

wow....
I did not realize it's been so long since posting in here...
Holy crap.

anyway, still training and I am now going to make a conscious effort to post my training again.
My current 'stats'
226 lbs
bench max: 325
squat max: 385
dead max: 415

been following a p/rr/s scheme for the past few months. It's been working pretty well.
My biggest snag point has been my 12 hour shifts at work. Something about working 12 hours overnight just kinda kills all motivation for anyting other than sleep and coffee...

Gazhole

Long shifts are brutal, but good to see you're still plugging away - with some impressive numbers to boot! Nice work, dude

Good to see you back!

http://sdatrainingprograms.blogspot.com - Updated 13/11/09


*****READ THIS FOR TRAINING INFO:*****
http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html


If you want to win the fight, say "I BELIEVE".

lucifuge

Hey Gaz, thanks for the kind words! I just got the squat max a couple weeks ago, and it was fukkin' heavy! (for me anyway).
The shifts are real rough, especially when it comes to the effect on my training, but I still try to get in 3 days a week. Seems by the third day my strength level is completely shot, but I push anyway...

lucifuge

Well, I haven’t been keeping track of the dates… but here’s my last few workouts:

Push Power:
Flat Bench:
135 x 8
185 x 8
225 x 6
275 x 6
295 x 6

Incline Bench:
225 x 6
185 x 6

St. Military:
135 x 6
155 x 6

Weighted Dips:
25# x 10
45# x 8

Close Reverse Grip Bench:
135 x 12
185 x 6 (rp) 2
---------------------------------------------

Legs Power:
Squats:
225 x 4
275 x 4
325 x 3
345 x 2
365 x 1
385 x 1

SLDL:
225 x 5
245 x 5
265 x 4

Leg Extensions:
90 x 15
135 x 10
180 x 7

Leg Curls:
90 x 8
100 x 7

Seated Calf Raises –single leg- back to back with no rest
3 sets of 135 x 10
--------------------------------------------------
Pull Power
Deadlifts:
135 x 8
225 x 8
325 x 6
345 x 5
365 x 4

Bent Over Rows:
135 x 8
225 x 6
225 x 6

Chins:
8
7

Close Grip Pulldowns:
150 x 8
170 x 4
170 x 4 (rp) 3

Barbell Curls:
95 x 6
95 x 6 (neg)

lucifuge

last week:

Push Rep Range:
Incline DB bench:
50's x 10
90's x 8
90's x 8

Flat bench:
185 x 10
225 x 8
285 x 4

Arnold Presses:
40's x 10
40's x 10

Flat DB Flyes:
70's x 8
70's x 6

Rope Pressdowns:
70 x 8
70 x 8

Hanging Leg Raises:
12
10
7
---------------------

Legs Rep Range:
Leg Extensions:
135 x 8
180 x 8

Squats wide stance:
135 x 10
155 x 10
175 x 10

Leg Curls:
90 x 8
90 x 8

SLDL:
135 x 10
135 x 10

Single Leg Calf Raises (back to back, no rest)
135 x 12, 12, 8

lucifuge

Well, found out today that I have to have arthroscopic shoulder surgery.
I managed to dislocate my right shoulder over Labor Day weekend. I popped it back in place, but then my arm went numb and my hand swelled up like crazy. So I went to the doc and I've been wearing a shoulder immobilizer ever since.

Went in for an MRI last Friday and went back to the Ortho today and got the lovely news that I managed to tear the cartilage free from the bone. The tendons & ligaments are fine, but the cartilage just decided it had had enough apparently. So, hopefully early next week I can get on the table and have it taken care of.

So, I'll be sidelined for at least the next 6 weeks from even touching a weight.
I may try to train legs exclusively after the surgery, depending on how the shoulder feels.

Gazhole

Ouch, that sucks man! How did you dislocate it? At least you didn't tear any ligaments, those things take a ridiculous time to heal.

http://sdatrainingprograms.blogspot.com - Updated 13/11/09


*****READ THIS FOR TRAINING INFO:*****
http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html


If you want to win the fight, say "I BELIEVE".

lucifuge

Heh, as it turns out, I did partially tear my biceps ligament. I also ripped cartilage off the bone, and somehow the bone itself was jagged. ( I learned all this Post-Op) so they had to do a shit load more work on me than originally intended. To put it in the medical terms my doc used I "really did a number on my shoulder". He reattached everything, and ground the bone smooth and drilled holes into the marrow so it can bleed and 'hopefully' create a new layer of bone. if it doesn't, then he wants to either take some cartilage out of my knee to cover the bone or do a partial reconstruction with steel. BUT... my rotator was completely healthy, so I got that going for me.


Technically, I dislocated it by throwing a football. However, I had hurt it the day before when I grabbed a 70+ lb dog by the collar. The dog had just bitten my nephew and was in a dead run trying to get past me. Heh, I kinda wish he did now. Anyway, I caught his collar as he passed and he yanked the shit out of my shoulder. Bad enough that I had to ice it later, but the next day it didn't feel too bad until some buddies and I were throwing the football. I had thrown about 15 or 20 short passes and said "Hey, I wonder how far I can still throw this thing?" then immediatley tried to crank one for about 40 yards. It didn't work out so well... I don't even know if I made the pass. All I know is my shoulder felt like a bomb went off inside and there was a sound like gears grinding.
So... the doc says he's stabilized the shoulder and I'm recovering (surgery was a week ago) but I can forget about ever throwing anything with my right arm ever again. He's currently undecided if I can ever lift again. I however am determined to train again. I may never push even close to 300lbs again, but I'll definitely be back in the gym. Eventually.

lucifuge

Heading back to the doc tomorrow. Been going to physical therapy for the last month, and almost have full mobility back. Therapist says he thinks I'm ready to start strengthening now. I tried doing some squats the other day, but apparently I don't have enough mobility for that. I could get the bar across my shoulders, but I couldn't keep it there. It simply hurt to damned much.
So... I did a few light sets of leg presses, extensions, and leg curls. It's only been about 3 months, but seems like forever...

lucifuge

11/22/09

Leg Press:
185 x 15
275 x 10, 10

Leg Ext.:
45 x 15
90 x 12, 12

Leg Curl:
90 x 10, 10

Seated Calf Raise:
235 x 15, 12