Just a Journal

[Dr. Pain]

Yes....hardly any delay, extremely clear...slightly slimming LOL

SoP is hooking the sound back up, we're gonna meet again Saturday


Have to go....be good

DP

 

[Dr. Pain]

Oh...and I almost forgot.....a couple of somebodies, especially the one raising his protein....need to drink more water...IMHO P

DP

 

[w8lifter]

lmao @ slightly slimming ...that's way cool

K...have fun

 

[w8lifter]

Originally posted by Dr. Pain
Oh...and I almost forgot.....a couple of somebodies, especially the one raising his protein....need to drink more water...IMHO P

DP

*glug glug*.....I know...my water sucked today...travelling = none

 

[w8lifter]

I was thinking...about all the things I start and never finish...little things like projects around the house to big things like a whole career :ADD:...and um, fitness/bodybuilding is pretty much the only thing I have finished...not that I'm "finished" BB...just mean that it's the only thing I've stuck w/, not got bored of...for a significant amt of time!

 

[Dr. Pain]

Originally posted by w8lifter
I was thinking...about all the things I start and never finish...little things like projects around the house to big things like a whole career :ADD:...and um, fitness/bodybuilding is pretty much the only thing I have finished...not that I'm "finished" BB...just mean that it's the only thing I've stuck w/, not got bored of...for a significant amt of time!

DP

 

[w8lifter]

Damn...is it masochistic of me to be almost puking and passing out...and loving it?

Was a little weak in my stance on the 2nd set of squats so I only got 5 reps. mmafiter said I was being pornal when I was doing my deads ...I can't help it...if I don't grunt I can't get it up

I wanted to finish w/ a couple sets of hack squats, but I had a client so I couldn't.

1. Safety Squats, w8 per side 45/8, 70/5, 70/6, 70/6....240 RI

2a. BB SLDL 95/8, 115/8, 135/6, 145/5....0 RI
2b. DB SLDL 50/6 x 3, 50/5....RI = 5 freaking minutes!

Gonna start w/ 115 next week

3. Single Leg Leg Press, w8 per side 35/6 x 3....180 RI

4. Single Leg Seated Curl, plate loaded 25/8 x 2, 25 x 5 + 8reps w/ double leg....120 RI

Holy endorphins

 

[w8lifter]

Can't remember my meals too much Gonna start logging w/ fitday tomorrow

8 am

2 coffee
2 tbsp cream
1/3 cup SC oats
1.5 srving protein
1 tbsp table cream

12pm

tuna
2 tsp flax
apple

I can't remember

I can't remember

4:30 Pre w/o

1.5 srving protein
1/2 tbsp flax

7ish PWO

1.5 srving protein
2 or 3 tbsp table cream
1/3 cup oats

9:30

4 oz chicken
1 oz mozza
2 cups romaine w/ newmans

 

[Dr. Pain]

Originally posted by w8lifter


I can't remember

I can't remember

Twice....I guess you can't remember


DP

 

[w8lifter]

Can't remember the time...can't remember the food...but I know I had somethin'

 

[Dr. Pain]

Originally posted by w8lifter
Damn...is it masochistic of me to be almost puking and passing out...and loving it?

Was a little weak in my stance on the 2nd set of squats so I only got 5 reps. mmafiter said I was being pornal when I was doing my deads ...I can't help it...if I don't grunt I can't get it up

I wanted to finish w/ a couple sets of hack squats, but I had a client so I couldn't.

1. Safety Squats, w8 per side 45/8, 70/5, 70/6, 70/6....240 RI

2a. BB SLDL 95/8, 115/8, 135/6, 145/5....0 RI
2b. DB SLDL 50/6 x 3, 50/5....RI = 5 freaking minutes!

Gonna start w/ 115 next week

3. Single Leg Leg Press, w8 per side 35/6 x 3....180 RI

4. Single Leg Seated Curl, plate loaded 25/8 x 2, 25 x 5 + 8reps w/ double leg....120 RI

Holy endorphins

I think this W/O has been over used and you have adapted/acclimated....


Would like to see a 15 set Ham W/O next time with a high rep L/E finish...the following week....triset hams with hacks and fronts...and THEN come back to this? :willyou?:


DP

 

[w8lifter]

Oh....but I love this w/o out:

 

[w8lifter]

What do you want me to do for 15 sets on hams?

 

[Dr. Pain]

I know...BUT To Save Time....let's assume I ....................


DP

 

[w8lifter]

Can I still do SLDL?

 

[Dr. Pain]

Originally posted by w8lifter
What do you want me to do for 15 sets on hams?

Is my HAMMMY KABLAMMMY W/O here?

DP

 

[Dr. Pain]

Originally posted by w8lifter
Can I still do SLDL?

Yes!

brb

DP

 

[w8lifter]

Originally posted by Dr. Pain
I know...BUT To Save Time....let's assume I ....................


DP

Funny!

I don't know....but I may have...I'll check

 

[w8lifter]

This?

For that really special leg W/O. start with 20 plus sets of Hammies
Warm-up with a superset of lying leg curls and sitting leg curls
4 sets each 10-12 reps, no rest between the two exercises, 1-2 minutes between sets
Then superset DB and BB stiffies, go heavy 6-8 reps, 4 sets, pyramid the weight, same interval
Next lay frontwise on the decline bench (wipe it off first) and have a partner put a DB between your feet (insteps), slowly rep (curl towards your butt) out 10-12 and then raise the weight for each of 4 sets, full contractions (if you can), 1-2 minutes between sets
Lastly finish with standing leg curls if you have one of these machines, 8-10 reps, 4 sets!
Now your ready for quads!

 

[w8lifter]

Damn...I have a lot of leg w/o's of yours...none look like much fun though ...what's that tshirt say again?

 

[w8lifter]

The worst!!! :

4 sets of extension X 20
superset one legged leg press with light hack squats, no rest between 8-12 reps each. 4 sets
DB squats (not as heavy, brings in stabilizers) supersetted with squats holding the bar above your head at full extension! 10-12, 4 sets.
BB SLDLs with DB SLDLs
sitting leg curls with lying or DB prone decline
and THEN FINISH with
40 then 50 then 60 then 70 rep sets of extensions!
Oh yeah, then do calves, I suggest smith machine standing with a quadruple drop at the end (so 5 sets) Next with seated, 20 at one plate, 18 at 2 plates, 15 at 3 plates, 12 at 4 plates, then quad drop, failure at each weight!

Oh....how you frustrated me w/ that one :finger

 

[Dr. Pain]

Yes.....the concept is more important than the particular exercises!

(sorry...fourth call from TG, some stupid shit)


DP

 

[w8lifter]

Ok...so like...can I do the deads first...then all the curls?

 

[Dr. Pain]

The first one....or there may be one in training?

DP

 

[Dr. Pain]

Originally posted by w8lifter
Ok...so like...can I do the deads first...then all the curls?

Better to W/U first...even if just 2 light sets......get some blood in the area!


DP

 

[w8lifter]

Originally posted by Dr. Pain
Better to W/U first...even if just 2 light sets......get some blood in the area!


DP

K....how's this?

3 sets lying leg curls....light, not to failure, for w/u

BB deads superset w/ DB deads

Prone DB curl...assuming I have a partner

seated curls

leg extensions

??

The first one....or there may be one in training

eh?

 

[Dr. Pain]

K....how's this?

3 sets lying leg curls....light, not to failure, for w/u

BB deads superset w/ DB deads

Prone DB curl...assuming I have a partner

can be done w/o a partner...step on the w8 as you lay down

seated curls

leg extensions



The first one....or there may be one in training

eh?

The first one =

For that really special leg W/O. start with 20 plus sets of Hammies
Warm-up with a superset of lying leg curls and sitting leg curls
4 sets each 10-12 reps, no rest between the two exercises, 1-2 minutes between sets
Then superset DB and BB stiffies, go heavy 6-8 reps, 4 sets, pyramid the weight, same interval
Next lay frontwise on the decline bench (wipe it off first) and have a partner put a DB between your feet (insteps), slowly rep (curl towards your butt) out 10-12 and then raise the weight for each of 4 sets, full contractions (if you can), 1-2 minutes between sets
Lastly finish with standing leg curls if you have one of these machines, 8-10 reps, 4 sets!
Now your ready for quads!

Or I may have one in the training forum


DP

 

[w8lifter]

Crap...I never would have figured that out

I gotta get to bed

I like this one...but not as many sets

 

[w8lifter]

See Ya

 

[Dr. Pain]

Originally posted by w8lifter
Crap...I never would have figured that out

I like this one...but not as many sets

Yeah...don't HURT yourself, BB training is tough...that was only 1/2 of our W/O!

DP