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Lets see what this muscle can do..

IML Gear Cream!
Im back.

Warm ups..
Hip Mobility

Squats
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 8 sets, 3 reps (30 sec RI)

Barbell Lunges
135lbs for 3 sets, 5 reps (45 sec RI)

Conventional Deads
185lbs for 3 reps
225lbs for 3 reps
275lbs for 5 sets, 2 reps (30 sec RI)

GMs
135lbs for 5 sets, 5 reps (45 sec RI)

Caveman

Static Stretched


Kind of fucking around. I didnt know the gym was reopened, so today was a feel thru kinda day.
 
Warm ups..
none..

Unilateral DB Rows
65lb Dbs for 2 sets, 5 reps
75lb Dbs for 5 reps
85lb DBs for 2 sets, 5 reps
105lb DBs for 5 sets, 5 reps (45 sec RI)

T-Bar
3 plates for 3 reps
4 plates for 3 reps
5 plates for 8 sets, 3 reps (30 sec RI) :owned:

Weighted Chin Ups :eek2: Thats right
25lbs for 4 sets, 5 reps (30 sec RI)

Caveman

Cable Crunches

Static Stretched

Stadium


Big day huh? Everything should remain for another week. Getting back into this after a short layoff and so far so good.
 
Bench
135lbs for 5 reps
185lbs for 2 sets, 5 reps
225lbs for 2 sets, 3 reps
245lbs for 3 reps
275lbs for 2 reps
295lbs for 10 sets, 1 rep (45 sec RI)

Flat DB Press
105lb DBs for 4 sets, 6 reps (45 sec RI)

Standing OH DB Press
55lb DBs for 5 sets, 5 reps (45 sec RI)

Cable Pushdown
130lbs for 4 sets, 6 reps (30 sec RI)

Cable Crunches
Static Stretched


1306519626231.gif


Everything just about went down! People keep asking if I lost weight, so its working, yeah, but with the gym closing down for <2 weeks, I lost strength!

Ugh. Not much to say.
 
Warm Ups..
Hip Mobility
Hip Thrusts

C. Deads
135lbs for 5 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 6 sets, 2 reps (<45 sec RI)

GMs
145lbs for 5 sets, 5 reps (<45 sec RI)

Calf Press
230lbs for 4 sets, 6 reps (<30 sec RI)

Caveman

Static Stretched


I did this 12 hours ago, so I can hardly remember the rests. Deads were easy. They didnt lose strength it seems. :flex:

GMs felt easy too.

RIs were short and I did pant some.
tumblr_lmap2cQ9301qf8l3vo1_400.gif
 
Warm ups..
Inverted Rows

Unilateral DB Rows
65lb DBs for 5 reps
85lb DBs for 5 reps
95lb DBs for 5 reps
115lb DBs for 5 sets, 5 reps (60 sec RI)

T-bar Row
3 plates for 3 reps
4 plates for 3 reps
5 plates for 8 sets, 3 reps (30 sec RI)

Weighted Chins
25lbs for 4 sets, 6, 6, 5.75, 3 reps (30 sec RI)

DB Curl
30lb DBs for 3 sets, 8 reps (30 sec RI)

Cable Lateral Raises
Cable Crunches

Static Stretched


I didnt mean to do 115lb DBs but some kid took the 110lb DBs right when I wanted them. Didnt matter! :lifter:

T-bars though were fucking hard. I ran out of breath, lost steam, who knows. Did I do this shit in 30 sec last time?

Chins were embarrassing as were curls.
 
Warm ups.. none

Squat
135lbs for 5 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 3 reps
315lbs for 10 sets, 1 rep (30 sec RI)

Static BB Lunges
135lbs for 3 sets, 5 reps (45 sec RI)

A shit load of Kettlebells
Ab wheel

Static Stretched


I was hung over today so I kinda botched todays workout. Need to get those lunges back.
 
Bench
135lbs for 2 sets, 6 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
245lbs for 3 reps
275lbs for 2 reps
305lbs for 10 sets, 1 rep (45 sec RI)

Flat DB Press
110lb DBs for 4 sets, 6 reps (60 sec RI; failed on very last rep)

Standing OH DB Press
50lb DBs for 5 sets, 5 reps (45 sec RI)

Close Grip Bench
185lbs for 3 sets, 5 reps (30 sec RI; failed at 4th in last set)

Cable Pushdown
Cable Lateral Raises

Static Stretched


Little better. Gave myself some more rest here and there. I went down in shoulders a bit, but I have been feeling some discomfort.

In bench, I forgot to note, I did 45 sec and then switched to 60 sec during the last ~3 sets. I wanted to see if 15 sec really helped my form. It does. Who knew.
 
IML Gear Cream!
Nice Bench #'s

I am nursing my shoulder a little right now.

Yeah that 15 seconds really helps get the blood back in the muscle.
I did the same today on preacher bench, last waited a bit longer and got more reps.
 
Warm ups..
Same ol shit

Conventional Deads
135lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 2 sets, 3 reps
315lbs for 2 reps
335lbs for 6 sets, 2 reps (45 sec RI)

GMs
155lbs for 5 sets, 5 reps (30 sec RI)

Seated Calf
2 plates + 25lbs for 4 sets, 6 reps (< 30 sec RI)

Static Stretched


No time for cardio today. Things seemed fine and stable. GMs were a bitch.
 
Did you see this thread?

The real Jackie Rubino is in some shit apparently. Her old boss was a dirty pharmacist and got busted a few months back. Jackie hadn't even worked there in a few years and left because of the illegal scripts they were honoring.
 
DB Rows
55lb DBs for 6 reps
65lb DBs for 6 reps
75lb DBs for 6 reps
95lb DBs for 6 reps
115lb DBs for 5 sets, 5 reps (45 sec RI)

T-bar Rows
5 plates for 8 sets, 3 reps (30 sec RI)

Chins
BW for 5 sets, 6 reps (30 sec RI)

Hammer DB Preacher Curl
40lb DBs for 2 sets, 6 reps

Caveman

Static Stretched


Wowsers did I lose some steam here. The DB rows were hard as fuck. I was on NoXplode today so I wonder if thats why. Didnt do shit to me as far as energy goes.

T bars were a lil easier and I forgot my dip belt! Curls were a bitch.

When it came time to stretch, I noticed my left forearm was aching. My left sided movements were the worst today and its gotta be why I had a shitty day. Well not shitty but... :banned:
 
MCx2 said:
Did you see this thread?

The real Jackie Rubino is in some shit apparently. Her old boss was a dirty pharmacist and got busted a few months back. Jackie hadn't even worked there in a few years and left because of the illegal scripts they were honoring.
Click to expand...

I always hated that girl.

But if there was anyone that deserves to go to jail, it would be my disgusting stepmother. Over 60s years old and on steroids. Why the fuck hasnt she died.
 
jagbender said:
Nice Bench #'s

I am nursing my shoulder a little right now.

Yeah that 15 seconds really helps get the blood back in the muscle.
I did the same today on preacher bench, last waited a bit longer and got more reps.
Click to expand...

A fucking world of difference. I am keeping my RIs short as hell and I am gonna try to lean towards all of them being 30s instead of going up in weight.

Both my shoulders hurt. I really dont know what to do. Ive rested them, stretched them, avoided certain workouts...
 
Warm ups..
Hip Mobility

Squat
135lbs for 6 reps
225lbs for 2 sets, 3 reps
275lbs for 3 reps
315lbs for 2 reps
325lbs for 10 sets, 1 rep (30 sec RI)

Marching DB Lunges
70lb DBs for 5 sets, 5 reps (45 sec RI; a RP in the last 2 sets)

A shit load of Kettlebells

Static Stretched


Finally some results I can live with. I am out of ephedra so I did the best I could.

Lunges were hard as fuck. Mustve looked like an asshole in there marching, but a tough asshole. I was one in 100 idiots that was actually busting ass with weightlifting.
 
Flat DB Press
50lb DBs for 6 reps
65lb DBs for 6 reps
85lb DBs for 5 reps
100lb DBs for 5 reps
110lb DBs for 3 reps
120lb DBs for 3 sets, 3 reps (45 sec RI)

Bench
135lbs for 2 sets, 6 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
245lbs for 8 sets, 3 reps

Standing OH DB Press
40lb DBs for 5 sets, 6 reps (30 sec RI)

Cable Pushdown
Ab Wheel
Cable Crunches

Static Stretched


My shoulder has been feeling very :shake: off. I decided to do a 3x3 scheme and start with dumbells. Truthfully, I dont know if it was better. My shoulder didnt hurt too much when I got to bench, but it coulda been warmed up since then. :shrug: Bottom line, intensity has to be on RIs and less on weight.

Its a pain that is felt on the lateral side of the upper arm. Not in the middle of the tricep, but in between the tricep and bicep. It sucks.
 
Nice workout.
Luckily my shoulder has recooped. I have been doing some light pulling and mobility exercises. that seemed to help. Also I did Decline bench, that semed to help too.

I hope to hit the flat bench next week.

I am sure the warm up helps!
 
Yeah, I dont know what the fuck is going on. Ive been doing a lot of singles lately followed by heavy supplementary movements. Gonna start heading the other way, sadly.

Still though, lifting weights and generating a sweat and a high heart rate beats the treadmill any day.

How long did it take you for your shoulder to feel better?
 
IML Gear Cream!
Warm ups..
Hip Mobility

Deads
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 3 reps
275lbs for 8 sets, 3 reps (30 sec; failed; needed a minute after 4th set)

GMs
135lbs for 5 sets, 5 reps (30 sec RI)

Caveman

Static Stretched


Wow. Now this is a fucking workout. I need to go down to maybe 265 cuz form started to get fucked. If I dont feel this tomorrow, ill be surprised.
 
AKIRA said:
Yeah, I dont know what the fuck is going on. Ive been doing a lot of singles lately followed by heavy supplementary movements. Gonna start heading the other way, sadly.

Still though, lifting weights and generating a sweat and a high heart rate beats the treadmill any day.

How long did it take you for your shoulder to feel better?
Click to expand...


only a couple of weeks this time I got lucky! I was doing some gentle pulling exercises and it cleared up like magic! i was worried I messed up the rotator cuff. feeling great now.
 
AKIRA said:
Warm ups..
Hip Mobility

Deads
135lbs for 2 sets, 5 reps
225lbs for 2 sets, 3 reps
275lbs for 8 sets, 3 reps (30 sec; failed; needed a minute after 4th set)

GMs
135lbs for 5 sets, 5 reps (30 sec RI)

Caveman

Static Stretched


Wow. Now this is a fucking workout. I need to go down to maybe 265 cuz form started to get fucked. If I dont feel this tomorrow, ill be surprised.
Click to expand...


Deads @ 275 is very respectable. One thing I have to remember is to maintain form. when I push is when I get injured. Take your time. I was suppose to lift today, I set up the gym and went in and took a nap. LOL After my nap I rode 35 miles though. Will have to lift tomorrow. been sleeping like crap lately. I should sleep well tonight after a 2.5 hour ride today.
 
jagbender said:
only a couple of weeks this time I got lucky! I was doing some gentle pulling exercises and it cleared up like magic! i was worried I messed up the rotator cuff. feeling great now.
Click to expand...

I had some wings with a PT who is in school and I asked him how I would know if I messed something up in the rotator cuff department. He said, young kids injure it from some sort of event, older people in their 40s will fuck it up by over use. :nail: So how would I know? Certain tests and a MRI?

:eek2:
 
Unilateral DB Rows
50lb DBs for 5 reps
60lb DBs for 5 reps
70lb DBs for 5 reps
80lb DBs for 5 reps
90lb DBs for 5 sets, 5 reps (30 sec RI)

Bent Over Rows
185lbs for 8 sets, 3 reps (30 sec RI)

Weighted Chins
25lbs for 4 sets, 6 reps (30 sec RI; last set needed RP)

Unilateral DB Preacher/Spider Curl
35lb DBs for 2 sets, 6 reps

Reverse EZ Bar Curl
50lbs for 2 sets, 8 reps

Caveman
Eliptical for 25 min

Static Stretched


Ok, well both rows were a tad easy. 95lb DBs next time and 195lbs for the barbell rows.

Chins will be a do over.

Now, heres whats hilarious. I babied my shoulder the whole time, using light weights to 'test' it out and nothing. Flawless workout! Until.. :twitch: until I picked up the weighted EZ bar. Something in my trap on the right side pinged. Ugh. It hurts to flex my neck down and to the left now. :pissed: This is a common ailment with a pull day, but its usually happening when I use bad body english with the rows. Not when I am picking up light fucking weight! :mad:
 
AKIRA said:
Unilateral DB Rows
50lb DBs for 5 reps
60lb DBs for 5 reps
70lb DBs for 5 reps
80lb DBs for 5 reps
90lb DBs for 5 sets, 5 reps (30 sec RI)

Bent Over Rows
185lbs for 8 sets, 3 reps (30 sec RI)

Weighted Chins
25lbs for 4 sets, 6 reps (30 sec RI; last set needed RP)

Unilateral DB Preacher/Spider Curl
35lb DBs for 2 sets, 6 reps

Reverse EZ Bar Curl
50lbs for 2 sets, 8 reps

Caveman
Eliptical for 25 min

Static Stretched


Ok, well both rows were a tad easy. 95lb DBs next time and 195lbs for the barbell rows.

Chins will be a do over.

Now, heres whats hilarious. I babied my shoulder the whole time, using light weights to 'test' it out and nothing. Flawless workout! Until.. :twitch: until I picked up the weighted EZ bar. Something in my trap on the right side pinged. Ugh. It hurts to flex my neck down and to the left now. :pissed: This is a common ailment with a pull day, but its usually happening when I use bad body english with the rows. Not when I am picking up light fucking weight! :mad:
Click to expand...


Well the shoulder is better? that is a plus.

Pulled muscle ice on and off back in no time.
 
Warm ups..
Hip Mobility

ATG Squats (as always) :shooter:
135lbs for 2 sets, 5 reps
185lbs for 2 sets, 5 reps
225lbs for 3 reps
245lbs for 8 sets, 3 reps (30 sec RI)

Marching DB Lunges
40lb DBs for 5 sets, 5 reps (30 sec RI)

Eliptical for 25 min

Static Stretched


Ok, things werent easy today, but no RPs. Really, if I have to stop and reset at any point, thats a tough workout. If I do it early in the sets, its too tough.

Anyway, I can go up 5 lbs for each, but heres whats mind boggling. My neck is ~50% better! What, I took 4 advil PM and thats what helped? Not really. But! I have been taking a shitload of these Omega 3-6-9 pills that I get for a BOGO 50% off at Vitamin Shoppe. My blood stream is saturated in it! Look, I fucked up my trap YESTERDAY. I should feel 10-25% better.

Amazing.
 
Bench
135lbs for 2 sets, 6 reps
185lbs for 5 reps
225lbs for 10 sets, 3 reps (30 sec RI)

Flat DB Press
80lb DBs for 6 sets, 5 reps (30 sec RI)

Weighted Dips
45lbs for 4 sets, 6 reps (30 sec RI)

Spider DB Curls
40lb DBs for 3 sets, 6 reps (30 sec RI)

Standing Reverse EZ bar curls
40lbs + bar for 3 sets, 6 reps (30 sec RI)

Ab Wheel
Static Stretched


I am nursing my shoulder. I really dont know what will make it worse, but I took it easy today. Real easy. 10x3? 6x5? Get the fuck outta here.
 
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