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  • and are you shooting for getting a script??
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    • Thanks man. I am SORE today! Between the chins and pullovers the area where my lat and triceps meet is SMOKED!! Love it.

      I am pretty sure that my levels are going to come back pretty good. LOL, I wouldn't mind a script to be honest as I see what it can do for some people (even smaller doses). Either way though at least now I will have a good baseline number for future reference. A couple weeks ago even my wife said I should my levels checked. I was super tired 24/7 for about 2 weeks. I've been feeling better though.

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      • Yeah I have a friend who said having a script made him feel like a new man. I know I probably don't "need" it , but it sure would be nice lol
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        • Arms (205.2)

          db OHExt
          20 x 30
          40 x 20
          60 x 10
          80 x 10
          100 x 15

          Pressdown (lighter stack, cambered bar, close grip)
          60 x 10
          90 x 10
          120 x 10
          150 x 17

          db nose breakres to the side of the head with a neutral grip
          15s x 10
          20s x 10
          25s x 12

          Close grip bench with red bands
          45 x 10
          65 x 10
          85 x 10
          105 x 10
          125 x 9

          Seated alt db curls
          20s x 20
          30s x 15
          40s x 15

          Straight bar preacher curls
          35 x 10
          45 x 10
          55 x 10
          65 x 10
          75 x 15

          db hammer curls, same time, back against a pole
          20s x 10
          25s x 10
          30s x 10
          35s x 9

          The following 2 moves were done as a super set.
          -barbell curl - 10 wide with the index finger on the ring right into 10 close with the pinky on the smooth
          -rope pressdown - 10 standing back a bit and bringing the rope out to the sides right into 10 closer to the stack keeping the hands together and just in front of the body. This was also on the "heavier stack".
          did 3 sets of those just like that. great pump at the end.

          Great day.

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          • Chest (205.8)

            Benching today
            bar x 10
            135 x 5
            185 x 5
            225 x 3
            275 x 3
            315 x 10 sets of singles and not ONE rep was easy. LOL

            Pec dec
            80 x 3 sets of 15 reps

            Nautilus ab machine
            80 x 3 sets of 15 reps

            and that was it.


            So I guess I didn't post it here but after arms last week my back was F'd up almost as bad as back in November. I saw the massage lady on Friday and took it pretty easy all weekend. See her again tomorrow and although much improved, still hurting and uncomfortable. I NEED to start stretching on the regular. It all seems to be stemmed from tightness in the hip area which results in those muscles pulling on my back.

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            • Back(203.8) yesterday

              Still a little tweaky so I adjusted my routine. Also had another massage which really helped this time. I could tell the right hip flexor was no where near as tight as it was the other day and I had a nice "pop" in my back when she was working on my left glute so that relieved something that was bound up.

              Wide grip cable pullovers
              50 x 15
              70 x 3 sets of 15 reps

              db pullovers across a bench
              30 x 15
              50 x 3 sets of 15 reps

              rack pulls on the smith
              1 x 15
              2 x 3 sets of 15 reps

              HS iso pulldowns (underhand, single arm)
              25 x 15
              50 x 3 sets of 15 reps

              HS iso row (neutral grip, same time)
              1 x 15
              2 x 3 sets of 15 reps

              Assisted chins
              100 x 3 sets of 15 reps with a PRONOUNCED hang at the bottom

              Actually a really good day. Everything was lighter but very strict and tight. The massage was after training around noon.
              I need to stretch out those areas again today as well.

              Comment


              • Lower back / Hip / Glute area is a pain in the ass.. Literally. I try and keep adjusted 3-5x a week and a massage once every 4-6 weeks. Seems to keep it from getting inflamed, but I've had hip problems for a while now. Hope it gets better soon, man
                Training Log

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                • Thanks C.
                  Seems to be better today but not 100%
                  That massage yesterday really did wonders. Probably go one more time when she gets back from vacation.

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                  • Yeah a lot of people want instant fixes, but chiropractic work and massage therapy takes a few sessions before you see results. Glad the massage worked out for you. I wish they weren't so expensive lol..
                    Training Log

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                    • Well, I'm lucky there! I trade her training sessions for massage sessions

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                      • Good deal, does she do cupping?? That worked wonders on my pec and shoulder area
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                        • Ams (203.8) yesterday

                          No she doesn't do cupping.

                          Close grip band presses
                          red minis x 8, 8
                          red minis AND long reds x 5, 5
                          bands/95 x 3
                          bands/115 x 3
                          bands/135 x 3
                          bands/155 x 3
                          bands/175 x 1
                          bands/195 x 1
                          bands/215 x miss

                          db Hammer curls, straight up
                          20s x 20
                          30s x 15
                          40s x 10, 10 (alternated these)

                          pdowns (V bar)
                          70 x 20
                          110 x 15
                          150 x 10, 10

                          Preacher curl, ez bar, shoulder width
                          40 x 20
                          60 x 15
                          80 x 10, 10

                          Super set:
                          Dips/me and bar curls/45
                          3 sets of 15 reps on both

                          Pretty good day. Was nice to get back to the pressing.

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                          • Legs (forgot again)

                            Went to Chicopee Golds:

                            got there early and started with
                            KB swings
                            44 x 10 sets of 10 reps
                            felt good

                            Deadlifts
                            135 x 5
                            185 x 5
                            225 x 3
                            275 x 3
                            315 x 3
                            340 x 3, 3, 3 (this was 60% of my current TM of 566 going by my last pull of 500 x 4)

                            Squats
                            bar x 5
                            135 x 5
                            185 x 5
                            225 x 3
                            275 x 3
                            315 x 1
                            365 x 1
                            385 x 1
                            410 x 1 (added the 2.5 just to say I went heavier, lol)

                            DB rdl's
                            40s x 15
                            50s x 15
                            60s x 15
                            70s x 15

                            And that was all. My hip/back felt pretty good the whole time. Feels a little tight now and I will work on stretching a bit. See how it is in the morning.

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                            • Chest (207.0) yesterday

                              Bench
                              bar x 15
                              135 x 5
                              185 x 5
                              225 x 3
                              275 x 3
                              300 x 10 sets of doubles
                              *just like last week, not one set was easy. Did NOT have a 3rd rep on any set, would NOT have had another 5 pounds on any set.

                              Pec dec
                              80 x 5 sets of 15 reps

                              and that was it.

                              Comment


                              • Strength looks like its coming back. Any certain goals your shooting for at the moment?
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