And...Here...We...Go

[The Joker]

7-4-11
Day 44 High Carb Day
Back

Wide WIDE Chins
10,10,10, 8, 6

Bar Rows
10x185
8x225
7x245+ 2 Partials, 10 sec Rest 1 more rep

DeadLifts
12x225
12x225

Neutral Grip Shoulder Width Pulldowns
8x170
8x160

Wide Wide Pulldown
12x160
12x160

DB Rows
10x120 PR
8x120 + 1 Partial (Both Arms)

Bar Shrugs
12x135
12x135

Good session today. I did things out of order than usual. I did pulldowns in the middle instead of either first or right after chins. As today is the first day that I was able to real sets deads with any kind of weight off the floor and have no pain or tightness in my low back. Awesome. Things seem to get going very well for me right now training wise. I really hope they stay that way. And last week, DB Rows thrashed my low back, but not this week.

Was only able to train with one meal in me.
____________________________________

6-27-11
Day 37- High Carb Day
Back

Wide Grip Chins- Very Slow and controlled.
10 10 10 9

Neutral Grip Pulldowns
10x180
7x200 +3 forced

Bar Rows
10x185
9x245 +1 Partial PR

Dumb Rows
10x100
8x120 PR

Then I tried to do deads but my lower back wasn't having any of it. It is still thrashed from throwing Hay on Saturday, lame. The gym was kind of packed today with idiots (not normal for that time of day) and I couldn't get in seated cable rows or Hammer rows. It was like Monday has become international Back day. But all in all it was a good back workout. I had a great pump going and great connection with the muscles.

**The Lower intensity sets are not shown**
_____________________

6-20-11
Day 30 High Carb Day
Back

Pulldowns Shoulder width Neutral Grip
10x190
8x220
7x230 + 2 Forced PR

Bar Rows
8x185
8x225
6x245 PR

Hammer Rows
8x135
8x180
6x235 Each Arm PR

Seated WG Cable Rows
10x190
8x200
7x230 a PR but alittle sloppy. So, I am not going to count it as such

DY Deads
8x225
6x315 This is the second week ever doing them.

Great session today. My son joined up for the summer at my gym. And After I did my set of DY Deads he asked me to show him how to do rack deads with 135. I picked up the bar and that was the Heaviest 135 I have ever felt. I totally dig doing deads like Dorian did them. Holy shit.

Anyway, it is my dad, me and my son again for the summer. Awesome!

---------------Last weeks.

6-13-11
Day 22- High Carb day
BW 235
Back Day

Neutral Grip Semi Narrow Bar Pulldowns
10x190
7x220+ 2 Forced PR
6x210 +2 Forced PR

BarBell Rows
10x185
8x225
6x235 + 1 Partial

Hammer Rows
10x135
6x180
7x230 +2 Forced (Left Arm) 6x230 +2 Forced (Right Arm) PRs

Deadlift from Floor
12x135

DY Deads
8x225
7x225

Good work out. I wanted to see if I could do deads from the floor with out my back acting up. I guess I can. And deads DY style are tough. Feel great.
__________________________________________

6-6-11
Day 15 High Carb Day
BW 234
Back

Reverse Grip Pulldowns
12x160
10x190
8x210 + 3 Forced +1 Neg

DB Pullovers
12x40
12x50
12x60

HS Rows
10x135
8x180
9x225+2 Forced (Right Arm)
7x225+3 Forced (Left Arm)

Smith Rows- Cuz my lower back was feeling weird
12x135
10x225
8x245 + 2 Partials

Seated WG Cable Rows
8x190 + 2 Partials PR

Good session. I don't think I set my alarm last night so I slept in and was late for work and didn't get my normal 2 meals in before training like I usually do. I could definitely feel it.

Didn't push the pullovers to hard because I am still getting used to the movement but I love it.

Last weeks back day
----------------------------------

5-30-11
Day 8- High Carb Day
Back


WG Chins (Slow Negs) 11, 9, 7
DB Pullovers
12x50
12x60
10x70

Reverse Grip Pulldowns
10x170
8x200
7x220+2 Forced

Bar Rows
8x225
5x275- Too Heavy. I thought I could have got 8.
8x225- Failed at 8.

Seated WG Cable Rows
10x170
8x180
7x190+2 Forced Reps + 1 Neg

Good session. Today I set the baseline for my next back day as far as what weights to use for my new style. I was going to do Deads, but after BB Rows, my lower back felt pretty iffy and didn't want to push it. I am not "injuried" at the moment and this is the first time in a few months and I really want to keep it that way.

Anyway, I had a great workout, I was super pumped all workout. I have not done pullovers in a long long long time. Felt good. I need to work on my shoulder flexibilty but it is not that bad. I need to work on my over all flexibility. But I can still touch my toes.


My forearm veins are pumping out more and I am getting some front delt veins coming to the surface.

[The Joker]

Whats going on J? Good workouts lately!

Yo! Whats Good. Its the 4th now and I am off work. Living Large. Kicking ass and taking names.
Thank you.

Yeah, some good workouts going down. Gettting compliments in the gym from people you don't really know is a nice bonus!

Thank Jim.

look at this guy!

big weights on the skull crushers man! no elbow pain like a tough guy either.. i'm impressed.

No morning after pain either. Things are going good brother.

great work on da arms...lots of weight on there

Thank you. My triceps are sore as fuck from skull crushers.

What are your 4th plans?

Lots and lots of sex.

Wicked! Hard as shit to do. Awesome work!

Thanks man. One of my training partners does them with his elbow bent almost at a 90. Sure he can do the 45's that way. But I prefer to be more strict.

[The Joker]

7-5-11
Day 45- Low Carb Day
40 min cardio

[The Joker]

7-6-11
Day 46 Med Carb Day
Chest- Medial Delt

Incline
8x185
6x225
6x240 PR
6x225+10x135

Decline Machine Press
8x180
6x195+1 Forced PR

DB Touching Neutral Grip Incline Press
12x25 Slow Mo
12x25 Slow Mo
12x25 Slow Mo

Flat Bench (Pauses)
12x135
10x135
10x135

Cable Flyes
10x70
8x90

Power Laterals
8x50
8x50

Laterals
12x25
12x25

Good session. Hit some PRs. Good stuff today

Got 40 Mins of Cardio coming my way later today.

______

6-28-11
Day 38- Med Carb Day
Chest

Incline
8x185
6x225
6x235+ 1 Forced

Flat Db Press
10x80
6x90
6x100 +1 Forced

Incline Flyes
10x50 wasn't feeling these so I Did some dips insteads

Dips - Havent done dips since Feb because they used to bug my elbows. Not today
12 12 10 10

Flat Bench
12x135 12x135

Good Day today. I was only able to eat 1 meal before I trained so I am suprised it was as good a session as it was.

My back is so sore. Holy shit. Awesome.


42 Mins on treadmill @ 6 PM- Done
____________________

6-21-11
Day 31 Med Carb Day
AM Pre Shit BW 236.5
AM Post Shit BW 230!- I weighed my self 5 times after that to make sure the scale wasn't broken. Like a Boss
Chest

Incline
8x185
6x225
7x225

Flat Db
8x70
8x80
8x85

Flat Bench
12x135
12x135

Incline Flyes
10x45

Todays workout was a bust. I could not get the mojo going. No strength. No intensity. Just sucked. I think I am still taxed from yesterdays back day. SVT, remember when you asked Joe if training back the day before chest effects your chest day? It does. That and I am stressed the fuck out because of work. That is why I haven't been on here as much lately. WORK! I am not sleeping either. This is weird too because with the exception of today, all my workouts have been going great on no sleep, lots of work and lots of stress. I feel sick, tired, pale, no appetitie and I am sweating way more than normal today.

Anyway. I am not going to open up about it and go into detail.

I have 30 minutes of Cardio coming my way later today.

230 lbs is a new low for me. Last month at this time, I was 240. I am stronger now and am in much better condition.

last weeks
------------------

6-15-11
Day 24 Med Carb Day
Chest/Calves

Incline
10x185
7x225
7x235 +1 Forced PR

Flat DB Press
10x70
8x80
6x100 +1 Forced

Incline DB Flyes
8x55
8x60 (F)

Standing Calf Press
10x270
6x360
10x450 +3 Forced PR

Seated Calf Raise
10x150
8x225 +3 Forced PR

Good session today. I had lots of energy.

And over the last 3-4 days I have had almost no motivation to stick to my diet or cardio. I have though. I just really really didn't want to. And last night when I was shaving, the dieting/cardio/and heavy training became obvious. More veins, side and top abs are coming in my shoulders look bigger, and my waist is smaller! And other stuff. It gave me back the motivation and drive I needed.

_____________

6-7-11
Day 16- Med Carb Day
Waking BW 235.5
BW after going to the bathroom- 231!
Chest Day

Incline
10x185
8x205
7x225 (F)
6x225 (F)

Machine Press
10x165
9x180 + 1 forced

Incline Flyes
10x50
8x60
8x70 + 1 Forced

Laterals
10x25
8x30-

I had a good one.

30 mins on the tread when I get home from work. Yeah Buddy.

---------------------------------------
Last weeks

5-31-11
Day 9 Med Carb Day
BW 237

Incline Press
10x185
6x225
6x235+1 Forced PR

Bench
12x135
12x135
12x135

Incline Flyes
12x40
8x60
8x70+ 1 Forced PR

Seated Calf Raises
8x150
8x175
9x205+2 Forced Reps

Good session. Very Pleased. Last night, I had the wife grind her knuckles into my rear delt area to break up a knot I had. It is so sore today but feels so much more loose. Tonight I'll have her to the same to the left shoulder.

36 mins on treadmill at 5 PM

[The Joker]

7-7-11
Day 47- High Carb Day
Legs

Leg Extension
12x200- stack
12x200
10x200 (F)
9x200 + 1 forced

Leg Press
20x4pps
20x5pps
20x5.5pps
12x6xpps
9x7pps

Hacks
15x1pps
12x2pps
10x2pps

Front Squats
10x135

Lying Leg Curls
12x75
10x85
10x100
8x112

SDL
12x185
12x225

Leg day was tough today. I can definately feel that I wasn't fresh off of an off day like usual.

I tried doing front squats today. It felt very shitty and I didn't want to try more than one set today. Next leg day. Felt shitty on the lower back.****
_____

6-30-11
Day 40- High Carb Day
Legs

Leg Extension
10x150
10x175
10x200 Very Slow Reps
10x200 Very slow Reps

Leg Press
20x3pps
20x4pps
20x5xpps
12x6pps
10x7pps

Hacks
10x1pps
12x2pps

SLD
10x185
10x185

Lying Leg Curls
8x85
8x100
7x115 +1 Forced

I had a great session today. I was fighting off vomitting after quads, and was able to finish hams. Almost lost it on the drive home a few times. When I got home I just laid of the floor for about 10 minutes. Then all was well. Can't wait for the soreness to kick in.

Had no issues with the leg press today. I was planning on moving more weight on hacks today but after Leg Pressing, there was no way. Those 12 reps were all I could get with that weight.

----

6-23-11
Day 33- High Carb Day
Legs

Extensions
10x150
10x175
10x200
9x200+ chains

Leg Press
20x4pps
20x5pps

Hacks
12x1pps
12x2pps
12x2pps

Lying Leg Curls
10x80
7x112 +1 Forced

Good session for me today. I am still having an issue with leg press. Once I get heavy, I feel it in my lower spine and not my legs. So, I dropped the weight and did more reps. Hacks were fun today. It is fun to do some resemblance of a squat again.

____________________

Last few

6-16-11
Day 25 High Carb Day
Legs

Extensions
12x170
12x200 (Stack) Easy PR
8xStack+ added Chains- +3 forced Reps PR- This set rocked because we hung the chains over the leg pad so as I straighten my legs the weight got heavier. Awesome set.

Leg Press
5x5pps I wasn't feeling this in my quads like normal. I was feeling it in my lower back, so I stopped

Hacks
12x1pps
10x2pps PR

Leg Press
30x3pps This set didn't bother my lower back

Lying Leg Curls
8x100
7x100 +1 Partials

Foam rolling


Bummer about Leg press but oh well. Before last month, I never did hacks because they put to much stress on my Patella Tendon, but I continued to play with the machine until I found a foot placement and foot plate angle that worked for me. I imagine the weights I can use on that will jump up pretty fast. My hams are still sore from Deads on Monday. So are my traps. And my chest, front delts and triceps are sore as fuck today from yesterday.

------

6-9-11
Day 18- High Carb Day
Legs

Extensions
10x150
10x165
10x200+3 Forced - this should be a PR. It was better than last weeks set of 200
9x185+3 Forced

Leg Press
12x2pps
10x4pps Felt odd
4x6pps Stopped. My left hip started to hurt and the lift just wasn't feeling good

Hacks
10x1pps
I Loaded it with 2pps but thought better about it and didn't want to risk hurting my hip/ass

Lying Leg Curls
10x85
8x100
6x112+2 forced PR

SLD
12x135
10x185


Foam rolled my left hip/ass area for like 10 minutes after that. What a stupid thing to happen. I am glad that I did that second set of extensions because I couldn't do leg press or hacks. I was really looking forward to it too. Can't all be winners. Next week Though!!

_____________________________________

Last weeks

6-2-11
Day 11 High Carb Day
BW 236
Leg Day

Leg Extension
10x135
10x175
11x200 + 3 Forced + 2 negs

Leg Press
10x4pps
10x6pps
8x7 & 25-pps-2x7pps 2x6pps

Hack
11x1pps

Leg Curl
8x75
8x100+2 partials

Felt kind of drained today. I felt it in my warmup. I was pretty pissed I didn't get all the reps I needed with the same weight on Leg press. But My legs are pretty fried. It was a good session but things didn't happen the way I wanted them to. And still couldn't do SLD

Waist is getting smaller. I am about to change holes in my belt.

[Charlene]

J did you ever try the constant tension front squats I mentioned before? You don't need to go as heavy which would give your back a break, you know.

And I'm glad to see you are taking names!

[The Joker]

7-8-11
Day 48- Med Carb day
Shoulders/Biceps

Seated Shoulder Press
10x135
8x155
6x190 PR

Seated Laterals
8x30
7x30 + 2 Forced + 3 Partials

Standing laterals
10x30
9x30

Cable Laterals
8x40

Rear Raises
10x35
8x40 + 2 Partials

Shrugs 2 count on top
15x135
15x135
15x135

EZ Curls
10x115 PR
8x115
7x115

Con Curls
10x40
10x40

Good session today. I did biceps with shoulders because the skull crushers I did last week aggravated the tendonitis in my elbows. So I am not training them directly this week. They got plent of work on chest day, like always. So tomorrow and Sunday will just be cardio days/ low carb days.

40 mins of cardio later today.

_____________

7-1-11
Day 41 - Med Carb Day
Shoulders- First real Shoulder in a while. They have been hurting. And Training shoulders has been bugging the Elbows. Not anymore


Seated Bar Press
8x135
8x155
6x185+ 1 Forced --- Havent Presses this since Feb. Shit, I haven't done this exercise with any real weight since Feb. I am very happy to get this. I didn't lose any strength on this move.

Seated Laterals
7x30 + 3 Forced + 3 Partials PR

Low Pulley Cable Laterals
8x40
7x50 + 2 Forced + 1 Forced Neg

Bent Over 90* Rear Raises
8x35
8x40 + 3 Partials

DB Shrugs
10x80
8x100
8x120 + 2 Partials

Leaning off the Rack Laterals
10x25
10x25

7-2-11
Day 42- Med Carb Day
Arms

Ez Curls
10x75 wu
10x75 wu
8x115
6x125+ 2 Forced


Seated DB Curls
8x35
8x40
6x50 +3 partials

Con Curls
8x40
6x45 + 2 Forced (Right Arm)
8x45 (Left Arm)

[The Joker]

J did you ever try the constant tension front squats I mentioned before? You don't need to go as heavy which would give your back a break, you know.

And I'm glad to see you are taking names!

No I didn't. I completely forgot. Next week. Thanks for reminding me.

[The Joker]

FUCK! Cardio fucking sucked ass today!

[Mini Forklift Ⓥ]

FUCK! Cardio fucking sucked ass today!

Hahahaha, how come?

Hey Joker, you have any tips for tendonitis? I have a bit flaring up in my right elbow, never really suffered from it before and it sucks balls man.

[The Joker]

Yeah.

Stop doing whatever is causing it.
Lay off of training.
Ice it then heat the area, Repeat- Works well for me
I have this stuff called Kwan Loong oil which is like Icey hot. I Put it on my elbows before I do pushing/pressing moves.
Ibuprofen
Braces. I sleep with them on my elbows. I'm broke or else I would get some I can wear while I train.

[inhiliator5000]

Yeah.

Stop doing whatever is causing it.
Lay off of training.
Ice it then heat the area, Repeat- Works well for me
I have this stuff called Kwan Loong oil which is like Icey hot. I Put it on my elbows before I do pushing/pressing moves.
Ibuprofen
Braces. I sleep with them on my elbows. I'm broke or else I would get some I can wear while I train.

Yes..and let me add a bit if I may, bc i suffer from it in both elbows and in my knees.

I have this stuff called blue goo-which is similar to icy hot that works well. I have these elastic neoporene sleeves that i actually picked up from the dollar store that do wonders.

also, warming up the elbows before any pressing exercises by doing light & high rep rope press downs (while wearing the sleeves) works well.

and as joker said, STOP doing the exercise that is causing it!

[Mini Forklift Ⓥ]

...and as joker said, STOP doing the exercise that is causing it!

Thanks guys. It's not actually being aggravated in the gym, I've noticed it with simple things like lifting my daughter up out of bed in the morning. I did a few barbell curls a couple of nights ago (first time in months) and the first few sets were pretty dicey. At this stage it only seems to be noticeable when I'm using biceps ~ CGBP, pushdowns etc etc are fine.

[The Joker]

And Thorough warm ups.

[TheKillerOfSaints]

good job