G
G
Guest
Guest
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Week 4
21 JAN 2013
Squat Day:
NOTE: Raw (no superman suit), except for belt and wraps!
Squats:
(safety chains set @ 14 link/pins set in power rack/unwrapped an unbelted)
2 x 135 x 12
225 x 8
Box Squats:
(no belt/wrist or knee wraps)
315 x 5
(belted/no knee wraps--yes wrist wraps)
405 x 3
455 x 3
Cold weather training this morning.
Gym was so cold!
Was warming my hands by the heater between sets.
Core work only today.
Knee held up pretty good; even in the cold.
Target Stretch:
Cold and tight they are.
About 7 minute stretch time.
Time/Comments:
Solo again.
Cold but at least I did train today!
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Week 4
21 JAN 2013
Squat Day:
NOTE: Raw (no superman suit), except for belt and wraps!
Squats:
(safety chains set @ 14 link/pins set in power rack/unwrapped an unbelted)
2 x 135 x 12
225 x 8
Box Squats:
(no belt/wrist or knee wraps)
315 x 5
(belted/no knee wraps--yes wrist wraps)
405 x 3
455 x 3
Cold weather training this morning.
Gym was so cold!
Was warming my hands by the heater between sets.
Core work only today.
Knee held up pretty good; even in the cold.
Target Stretch:
Cold and tight they are.
About 7 minute stretch time.
Time/Comments:
Solo again.
Cold but at least I did train today!
G
Guest
Guest
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Week 4
22 JAN 2013
Bench Day:
NOTE: Raw (no shirt) -- wrist wraps and belt when needed.
Close-grip Bench:
(index on knurl-smooth)
(no lockout/touch n go/no high school bounce/unwrapped and unbelted)
3 x bar x 12
Bench:
(pinky on bar ring on the rest of benching today/same set up as above)
2 x 135 x 12
225 x 3
(2 pin press in my rack is same measurement set up as 2 board press)
275 x 3
(4 pin press)
315 x 3
365 x 2
(80lb chains set to 3 links off floor when bar is locked out)
365+80lb chains x 3
405+80lb chains x 5 (485ish @ top)
Core work only on this training day!
Powerbelle in the house training legs and abs today!!!!!
Was only going to "test the waters" @ 365 only but she was spotting me and talking smack as her usual self!!!
Felt good with plenty of strength to spare on bench work today!!!
Stopped at 405 cos my elbow said so.
Target Stretch:
Stretched around 4-5 minutes today.
Time/Comments:
Powebelle was with me all the way today.
My days are always better with her in the gym!!!!
I love how she motivates and talks smack to me.
She was using a modified Ronnie saying today as well as her other smack talk!
She was telling me if she was gonna spot me I'd better load the bar with something worth lifting!
Shouting out to me "light weight BITCH"!!!!
She knows me all too well.
She knows how to push me past my limitations.
Motivation a 10+ today....I wonder why!!!
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Week 4
22 JAN 2013
Bench Day:
NOTE: Raw (no shirt) -- wrist wraps and belt when needed.
Close-grip Bench:
(index on knurl-smooth)
(no lockout/touch n go/no high school bounce/unwrapped and unbelted)
3 x bar x 12
Bench:
(pinky on bar ring on the rest of benching today/same set up as above)
2 x 135 x 12
225 x 3
(2 pin press in my rack is same measurement set up as 2 board press)
275 x 3
(4 pin press)
315 x 3
365 x 2
(80lb chains set to 3 links off floor when bar is locked out)
365+80lb chains x 3
405+80lb chains x 5 (485ish @ top)
Core work only on this training day!
Powerbelle in the house training legs and abs today!!!!!
Was only going to "test the waters" @ 365 only but she was spotting me and talking smack as her usual self!!!
Felt good with plenty of strength to spare on bench work today!!!
Stopped at 405 cos my elbow said so.
Target Stretch:
Stretched around 4-5 minutes today.
Time/Comments:
Powebelle was with me all the way today.
My days are always better with her in the gym!!!!
I love how she motivates and talks smack to me.
She was using a modified Ronnie saying today as well as her other smack talk!
She was telling me if she was gonna spot me I'd better load the bar with something worth lifting!
Shouting out to me "light weight BITCH"!!!!
She knows me all too well.
She knows how to push me past my limitations.
Motivation a 10+ today....I wonder why!!!
G
Guest
Guest
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Week 4
24 JAN 2013
Deadlift Day:
Deadlift:
(no belt or hooks/double overhand grip)
135 x 12 (sumo)
135 x 12 (conventional)
225 x 5 (sumo)
255 x 5 (conventional)
Damn cold bar, but still a good warm-up for the next one coming up!
One-Arm Deadlift:
(barbell loaded/no belt/hooks or straps)
135 x 3 (left and right side)
185 x 2 (left and right side)
(no belt/strap it up)
225 x 2 (left and right side)
275 x 2 (left and right side)
315 x 1 (left and right side)
Elbow wanted to pull here so I stopped at 1 rep per side.
Knee was good on this.
Target Stretch:
Back is tight goin' in today and still is.
Oh Ya! Got my heat and cold paks ready.
Stretch out time about 12 minutes today.
Back is really tight.
Time/Comments:
Solo today.
Cold day in the gym before the even colder storm supposedly comes this way.
Motivation was around 6 today!
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Week 4
24 JAN 2013
Deadlift Day:
Deadlift:
(no belt or hooks/double overhand grip)
135 x 12 (sumo)
135 x 12 (conventional)
225 x 5 (sumo)
255 x 5 (conventional)
Damn cold bar, but still a good warm-up for the next one coming up!
One-Arm Deadlift:
(barbell loaded/no belt/hooks or straps)
135 x 3 (left and right side)
185 x 2 (left and right side)
(no belt/strap it up)
225 x 2 (left and right side)
275 x 2 (left and right side)
315 x 1 (left and right side)
Elbow wanted to pull here so I stopped at 1 rep per side.
Knee was good on this.
Target Stretch:
Back is tight goin' in today and still is.
Oh Ya! Got my heat and cold paks ready.
Stretch out time about 12 minutes today.
Back is really tight.
Time/Comments:
Solo today.
Cold day in the gym before the even colder storm supposedly comes this way.
Motivation was around 6 today!
G
Guest
Guest
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Week 4
25 JAN 2013
Biceps/Calves Day:
Seated Calves:
(3.3.3 tempo all/b-b in rack/toes straight 12" apart)
135 x 12
225 x 12
315 x 6
405 x 6
455 x 15
Just playin' with these today.
Getting a good squeeze at the top.
Hammers:
(2.1.2 tempo/no count curl bar weight)
50 x 10
rest 1 minute
70 x 20
Cruzin" on these today.
Elbow is aching a lot today!
Dumbbell Spider Curls:
(2.1.3 tempo)
25 x 20
Only 1 set today.
Not pushing my elbow.
Target Stretch:
Hhhmmm around 6-7 minutes today.
Time/Comments:
Solo Today.
Heat going and still cold in here with all the freezing rain outside.
Good training non-the-less.
Motivation was around 7.
Chambered Recovery: Part 1
Chambered Recovery: Part 1
Week 4
25 JAN 2013
Biceps/Calves Day:
Seated Calves:
(3.3.3 tempo all/b-b in rack/toes straight 12" apart)
135 x 12
225 x 12
315 x 6
405 x 6
455 x 15
Just playin' with these today.
Getting a good squeeze at the top.
Hammers:
(2.1.2 tempo/no count curl bar weight)
50 x 10
rest 1 minute
70 x 20
Cruzin" on these today.
Elbow is aching a lot today!
Dumbbell Spider Curls:
(2.1.3 tempo)
25 x 20
Only 1 set today.
Not pushing my elbow.
Target Stretch:
Hhhmmm around 6-7 minutes today.
Time/Comments:
Solo Today.
Heat going and still cold in here with all the freezing rain outside.
Good training non-the-less.
Motivation was around 7.
G
Guest
Guest
Just chillin' with Powerbelle today.
Some stretching earlier and errands ran and now we're hibernating this evening.
Getting ready to eat some supper watch us a good redbox dvd called PATHFINDERS (in the company of strangers).
Powerbelle is very patriotic and every time she finds an Airborne movie she get it for us to watch cos she knows I am tried and true 82nd.
Tomorrow I will be writing up my new log the next phase in my recovery training called: Chambered Recovery: Re-loaded.
You all have a good evening as I get ready to help her with supper/ the movie and popcorn for later on!
Some stretching earlier and errands ran and now we're hibernating this evening.
Getting ready to eat some supper watch us a good redbox dvd called PATHFINDERS (in the company of strangers).
Powerbelle is very patriotic and every time she finds an Airborne movie she get it for us to watch cos she knows I am tried and true 82nd.
Tomorrow I will be writing up my new log the next phase in my recovery training called: Chambered Recovery: Re-loaded.
You all have a good evening as I get ready to help her with supper/ the movie and popcorn for later on!
G
Guest
Guest
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Week 1
28 JAN 2013
Squat Day:
NOTE: Raw; except for belt and wraps--when needed!
Mixing it up today and using the 100lb plates 1st on bar.
Squats:
(safety chains set @ 14 link/safety pins set/unwrapped an unbelted)
2 x 245 x12
Knee is really aching today but will get something outta today's training.
Box Squats:
(set-up same as above)
355 x 5
(belted only)
2 x 405 x 3
That's all of that for today.
Overhead Squats:
(no box wrist wraps or belt)
2 x bar x 12
Gotta work on these better for my accessory to my squats.
Good mornings:
(explode up and slow going down)
3 x blue band x 15
Haven't done band good mornings in a long time these were good but next week I will use the green band instead.
KB Swings:
(at bottom-elbows inside knees and top-overhead)
3 x 15 x 15
Good stretch in my back as I am glad to be adding kettle bell back into the mix.
Side Twists:
3 x myself x 20
Good on these today.
Target Stretch:
Legs and back stretched out good today.
Knee still tight though--not swollen or in sharp pain...just a dull, constricting ache.
Time/Comments:
Solo today, but overall training was good and is coming back around slowly.
Motivation was around 6.
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Week 1
28 JAN 2013
Squat Day:
NOTE: Raw; except for belt and wraps--when needed!
Mixing it up today and using the 100lb plates 1st on bar.
Squats:
(safety chains set @ 14 link/safety pins set/unwrapped an unbelted)
2 x 245 x12
Knee is really aching today but will get something outta today's training.
Box Squats:
(set-up same as above)
355 x 5
(belted only)
2 x 405 x 3
That's all of that for today.
Overhead Squats:
(no box wrist wraps or belt)
2 x bar x 12
Gotta work on these better for my accessory to my squats.
Good mornings:
(explode up and slow going down)
3 x blue band x 15
Haven't done band good mornings in a long time these were good but next week I will use the green band instead.
KB Swings:
(at bottom-elbows inside knees and top-overhead)
3 x 15 x 15
Good stretch in my back as I am glad to be adding kettle bell back into the mix.
Side Twists:
3 x myself x 20
Good on these today.
Target Stretch:
Legs and back stretched out good today.
Knee still tight though--not swollen or in sharp pain...just a dull, constricting ache.
Time/Comments:
Solo today, but overall training was good and is coming back around slowly.
Motivation was around 6.
millenium girl
Moderator
- Joined
- Apr 1, 2006
- Messages
- 3,186
I like using kettle bells! Great job Widow.
G
Guest
Guest
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Week 1
29 JAN 2013
Bench Day:
Floor Press:
(no lock/no belt or wraps)
(close grip-index finger on smooth and knurling)
2 x 135 x 12
(mid grip-pinky on bar ring/no lock/no belt or wraps)
2 x 135 x 12
185 x 5
225 x 5
275 x 3
(work sets and locked last rep of each set/mid grip-pinky on bar ring/belted and wraps)
315 x 3
365 x 1
(work sets and locked all reps of each set/mid grip-pinky on bar ring/no belt and wraps)
5 x 295 x 2
Love me some floor presses!
Had to get in power rack and get started before Powerbelle gets in the gym cos I know how much she loves doing her rack work!
If I hog it too long she would probably beat me!
Strength to spare on this but that damn nerve in my elbow started quivering really bad on my 365 set so I stopped there for today.
Bench:
(no lock/touch and go-no bounce/mid grip/no belt or wraps)
135 x 5
(2.1.X tempo/lock only last 2 reps/no belt and loose wraps)
225 x 15
Satisfied with the work done here today!
Lat Pulldown:
Note: I let the lat attachment pull the stretch from my shoulders at the top and not the elbows to possibly be hyper extended.
If you release from the shoulders you will get that little extra stretch that you can't get from straightening the elbows at the top.
(touch and go-no swing/no hooks-straps or belt)
(seated)
100 x 12
(3.3.3 tempo/no hooks-straps or belt)
(seated)
220(the stack) x 12
(lying down)
220(the stack) x 12
(seated)
220(the stack) x 12
(lying down)
220(the stack) x 12
Not a bad days work on the 3sec pauses. Will go up to 5sec again then I will add chains to the stack like I did last summer.
Band Pressdowns:
Note: On these I push my hands down and back at an outward angle from my body and not to the sides of my hips. I do not completely lock my elbows at the bottom of this movement either. Sometimes I may do this on the last rep or 2 of each set.
(2.1.2 tempo)
red mini band x 100
Oh Ya!!!! Nice and tight! Just the way I like it!!!
The outer part of the horseshoe even gets in on some of this action when you do it this way. Good flexing on this one. Powerbelle eats this stuff up too!!!!
Dumbbell Shrugs:
(touch and go)
60 x 12
(full stroke here/2.5.2 tempo/hooks when needed/no belt)
100 x 15
Love me some trap work and any other kind of back work too!
100's is the highest my bells go up to--I know; it sux to be me!
Prolly go to the bar next week. I''l make up my mind on that one by the weekend!
Crunch Holds:
(2.2.2 tempo)
myself x 12
(then hold the 13th rep)
myself x 60sec hold
Good on this one today.
Will add another 60 sec hold next week.
Target Stretch:
Around 12 minutes today to stretch.
Time/Comments:
Started out solo then Powerbelle came in and took over!!
Nah! Just joking around. She came in during my floor presses and gave me a spot and lot of motivation!
She killed it as per usual in her training.
Motivation was through the roof!
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Week 1
29 JAN 2013
Bench Day:
Floor Press:
(no lock/no belt or wraps)
(close grip-index finger on smooth and knurling)
2 x 135 x 12
(mid grip-pinky on bar ring/no lock/no belt or wraps)
2 x 135 x 12
185 x 5
225 x 5
275 x 3
(work sets and locked last rep of each set/mid grip-pinky on bar ring/belted and wraps)
315 x 3
365 x 1
(work sets and locked all reps of each set/mid grip-pinky on bar ring/no belt and wraps)
5 x 295 x 2
Love me some floor presses!
Had to get in power rack and get started before Powerbelle gets in the gym cos I know how much she loves doing her rack work!
If I hog it too long she would probably beat me!
Strength to spare on this but that damn nerve in my elbow started quivering really bad on my 365 set so I stopped there for today.
Bench:
(no lock/touch and go-no bounce/mid grip/no belt or wraps)
135 x 5
(2.1.X tempo/lock only last 2 reps/no belt and loose wraps)
225 x 15
Satisfied with the work done here today!
Lat Pulldown:
Note: I let the lat attachment pull the stretch from my shoulders at the top and not the elbows to possibly be hyper extended.
If you release from the shoulders you will get that little extra stretch that you can't get from straightening the elbows at the top.
(touch and go-no swing/no hooks-straps or belt)
(seated)
100 x 12
(3.3.3 tempo/no hooks-straps or belt)
(seated)
220(the stack) x 12
(lying down)
220(the stack) x 12
(seated)
220(the stack) x 12
(lying down)
220(the stack) x 12
Not a bad days work on the 3sec pauses. Will go up to 5sec again then I will add chains to the stack like I did last summer.
Band Pressdowns:
Note: On these I push my hands down and back at an outward angle from my body and not to the sides of my hips. I do not completely lock my elbows at the bottom of this movement either. Sometimes I may do this on the last rep or 2 of each set.
(2.1.2 tempo)
red mini band x 100
Oh Ya!!!! Nice and tight! Just the way I like it!!!
The outer part of the horseshoe even gets in on some of this action when you do it this way. Good flexing on this one. Powerbelle eats this stuff up too!!!!
Dumbbell Shrugs:
(touch and go)
60 x 12
(full stroke here/2.5.2 tempo/hooks when needed/no belt)
100 x 15
Love me some trap work and any other kind of back work too!
100's is the highest my bells go up to--I know; it sux to be me!
Prolly go to the bar next week. I''l make up my mind on that one by the weekend!
Crunch Holds:
(2.2.2 tempo)
myself x 12
(then hold the 13th rep)
myself x 60sec hold
Good on this one today.
Will add another 60 sec hold next week.
Target Stretch:
Around 12 minutes today to stretch.
Time/Comments:
Started out solo then Powerbelle came in and took over!!
Nah! Just joking around. She came in during my floor presses and gave me a spot and lot of motivation!
She killed it as per usual in her training.
Motivation was through the roof!
G
Guest
Guest
Thanks for stopping back in MG!
G
Guest
Guest
Update for Wednesday.
Just some generalized stretching then 30 minutes of heavy bag work.
Head shots and body combos and that's about it. No gloves
More stretching.
Ice and heat on my elbow and knee.
Just some generalized stretching then 30 minutes of heavy bag work.
Head shots and body combos and that's about it. No gloves
More stretching.
Ice and heat on my elbow and knee.
G
Guest
Guest
Chambered Recovery: Reloaded
Week 1
31 JAN 2013
Deadlift Day:
Deadlift:
(double overhand/conventional all/no belt-hooks or straps)
2 x 135 x 12
225 x 5
315 x 3
(over and under grip/belted and no straps or hooks)
365 x 4
Grip started to fail on 365 for some damn reason but had good speed and strength to spare on this.
I will not use straps or hooks on deads or any variation of it.
So........I guess that's that on this today!
Rack Pulls:
Note: I do not have 4 ,5 or even 6" blocks built yet for deads but I will buy spring/summer!
Pins set to 6" off the floor for entire exercise.
(no belt -hooks or straps/double overhand)
225 x 3
315 x 3
(over and under grip/belted and chalked up/no knee sleeves-straps or hooks)
405 x 3
2 x 455 x 3
(^^^^ held the last rep of the 2nd set for a 12 sec hold off thighs. Would've help longer but my elbow was getting pissed.
These was good today as I haven't done these since last summer.
Good place to start.
Squat Goodmornings:
(3.1.3 tempo/no belt)
4 x 135 x 12
Smooth and easy on these today! Been a while--add 50lbs next week.
Side Bends:
(3.0.3 tempo)
myself x 20 each side
3 x 50 x 12 each side
Not too bad today on these--add 'em in again next week!
Target Stretch:
Back needed a good stretching out today!
Around 10-12 minutes on this today.
Time/Comments:
Solo today.
Was a good day overall as motivation was around 7.
Week 1
31 JAN 2013
Deadlift Day:
Deadlift:
(double overhand/conventional all/no belt-hooks or straps)
2 x 135 x 12
225 x 5
315 x 3
(over and under grip/belted and no straps or hooks)
365 x 4
Grip started to fail on 365 for some damn reason but had good speed and strength to spare on this.
I will not use straps or hooks on deads or any variation of it.
So........I guess that's that on this today!
Rack Pulls:
Note: I do not have 4 ,5 or even 6" blocks built yet for deads but I will buy spring/summer!
Pins set to 6" off the floor for entire exercise.
(no belt -hooks or straps/double overhand)
225 x 3
315 x 3
(over and under grip/belted and chalked up/no knee sleeves-straps or hooks)
405 x 3
2 x 455 x 3
(^^^^ held the last rep of the 2nd set for a 12 sec hold off thighs. Would've help longer but my elbow was getting pissed.
These was good today as I haven't done these since last summer.
Good place to start.
Squat Goodmornings:
(3.1.3 tempo/no belt)
4 x 135 x 12
Smooth and easy on these today! Been a while--add 50lbs next week.
Side Bends:
(3.0.3 tempo)
myself x 20 each side
3 x 50 x 12 each side
Not too bad today on these--add 'em in again next week!
Target Stretch:
Back needed a good stretching out today!
Around 10-12 minutes on this today.
Time/Comments:
Solo today.
Was a good day overall as motivation was around 7.
G
Guest
Guest
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Week 1
1 FEB 2013
Accessory Day:
Military Press:
(no lock/no wraps or belt/seated and set up in rack)
4 x bar x 12
(lock last rep only of each set)
3 x 135 x 10
These were good and smooth today as I didn't wanna tax my elbow and just wanted to feel this out and not get beastly on this one.
Plate Raises:
(raise center hole to eye level/3.1.3 tempo)
2 x 45 x 10
Haven't done these in a long time. These are a nice change up to bells. Like doing these, kbells, and chains.
Calves:
(b-b/ in rack/3.3.3 tempo/no belt)
135 x 12
225 x 12
315 x 6
405 x 6
2 x 455 x 12
Cruzin' this through for now. Gotta plan--stay tuned.
Overhead Triceps Extension:
(3.1.3 tempo/no lock)
50 x 10
70 x 10
3 x 120 x 10
Had strength to spare but I was feeling it here. So I concentrated on the squeeze before the lockout.
Hammers:
(3.1.3 tempo)
30 x 10
3 x 70 x 10
Again strength good but anyways.
Note: Superset these next 2 exercises.
Seated Wrist Rolls:
(2.1.2 tempo)
squat bar x 25
Seated Plate Holes:
(top grip)
45lb x 30 sec
(rest 1 minute)
Seated Wrist Rolls:
(2.1.2 tempo)
squat bar x 25
Seated Plate Holes:
(side grip)
45lb x 30 sec
Good therapy work for me. Got some good tightness and gps too.
Swissball Twist Crunch:
(3.2.3 tempo)
myself x 12 each side
Good today but will add in another set next time.
Target Stretch:
Around 5 minutes
Time/Comments:
Solo today.
Good accessory training for today overall and motivation was around 7.
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Week 1
1 FEB 2013
Accessory Day:
Military Press:
(no lock/no wraps or belt/seated and set up in rack)
4 x bar x 12
(lock last rep only of each set)
3 x 135 x 10
These were good and smooth today as I didn't wanna tax my elbow and just wanted to feel this out and not get beastly on this one.
Plate Raises:
(raise center hole to eye level/3.1.3 tempo)
2 x 45 x 10
Haven't done these in a long time. These are a nice change up to bells. Like doing these, kbells, and chains.
Calves:
(b-b/ in rack/3.3.3 tempo/no belt)
135 x 12
225 x 12
315 x 6
405 x 6
2 x 455 x 12
Cruzin' this through for now. Gotta plan--stay tuned.
Overhead Triceps Extension:
(3.1.3 tempo/no lock)
50 x 10
70 x 10
3 x 120 x 10
Had strength to spare but I was feeling it here. So I concentrated on the squeeze before the lockout.
Hammers:
(3.1.3 tempo)
30 x 10
3 x 70 x 10
Again strength good but anyways.
Note: Superset these next 2 exercises.
Seated Wrist Rolls:
(2.1.2 tempo)
squat bar x 25
Seated Plate Holes:
(top grip)
45lb x 30 sec
(rest 1 minute)
Seated Wrist Rolls:
(2.1.2 tempo)
squat bar x 25
Seated Plate Holes:
(side grip)
45lb x 30 sec
Good therapy work for me. Got some good tightness and gps too.
Swissball Twist Crunch:
(3.2.3 tempo)
myself x 12 each side
Good today but will add in another set next time.
Target Stretch:
Around 5 minutes
Time/Comments:
Solo today.
Good accessory training for today overall and motivation was around 7.
G
Guest
Guest
Saturday update:
Stretching and some heavy bag work for about 30 minutes.
Nothing follows......
Stretching and some heavy bag work for about 30 minutes.
Nothing follows......
G
Guest
Guest
MONDAY UPDATE!!!!
MONDAY UPDATE!!!!
As promised my tub of AndrogenetX Muscle Oxide arrived today!
Plus a couple of goodies right along with it (Thanks!!!!!)!
I will be updating my training journal with this supplement added in.
I was going to take 2 scoops starting out but I decided to give it a fair shake at 1 scoop.
Just to see how it goes today.
I'm already getting that warm fuzzy in my neck and cheeks and I'm ready to go 30ft over to the gym and kill on my squats this evening.
Have to watch myself as I'm still in recovery mode.
If I hurt myself I'm I know where you live, bwahahahaha!!!!!!!!!!
Just joking!
Ok let me finish this up and get at it.
Packaging was great and I'm adding in a pic cos the thing that I'm pressed me was the fact that the tub was filled to the top.
This will last me for about 2 weeks.....so let's go for the ride!!!
Sorry if the pic is a little blurry. Powerbelle tried to clean it up what she could and added the other photo in with it.
MONDAY UPDATE!!!!
As promised my tub of AndrogenetX Muscle Oxide arrived today!
Plus a couple of goodies right along with it (Thanks!!!!!)!
I will be updating my training journal with this supplement added in.
I was going to take 2 scoops starting out but I decided to give it a fair shake at 1 scoop.
Just to see how it goes today.
I'm already getting that warm fuzzy in my neck and cheeks and I'm ready to go 30ft over to the gym and kill on my squats this evening.
Have to watch myself as I'm still in recovery mode.
If I hurt myself I'm I know where you live, bwahahahaha!!!!!!!!!!
Just joking!
Ok let me finish this up and get at it.
Packaging was great and I'm adding in a pic cos the thing that I'm pressed me was the fact that the tub was filled to the top.
This will last me for about 2 weeks.....so let's go for the ride!!!
Sorry if the pic is a little blurry. Powerbelle tried to clean it up what she could and added the other photo in with it.
G
Guest
Guest
My bad! For those that are wondering.......
Supplement Facts
Serving Size: 1 Scoop(15g)
Servings Per Container: 25
________________________________________________
Active Ingredient""""""""""""""""""""""""""Amount Per Serving""""%DV
__________________________________________________ ____
Creatine Gluconate......................................... ..5g...........+
Arginine Malate............................................ ....5g...........+
Beta-Alanine........................................... ........2g...........+
Taurine........................................... ...............1g...........+
Glucuronolactone.................................. .........500mg........+
Caffeine.......................................... .............200mg........+
1,3-Dimethylamylamine................................. ....20mg........+
Supplement Facts
Serving Size: 1 Scoop(15g)
Servings Per Container: 25
________________________________________________
Active Ingredient""""""""""""""""""""""""""Amount Per Serving""""%DV
__________________________________________________ ____
Creatine Gluconate......................................... ..5g...........+
Arginine Malate............................................ ....5g...........+
Beta-Alanine........................................... ........2g...........+
Taurine........................................... ...............1g...........+
Glucuronolactone.................................. .........500mg........+
Caffeine.......................................... .............200mg........+
1,3-Dimethylamylamine................................. ....20mg........+
G
Guest
Guest
Whoa crap! I need to be getting in the gym. It's getting late.
Will have to catch up squat day and then today's bench day in the morning.
Will have to catch up squat day and then today's bench day in the morning.
D
Dawgpound_Hank
Guest
Looks similar to Jack3d...
Jack3d Nutrition Label
Serving Size1Scoop(5.55grams)
Servings Per Container:45
Amount Per Serving % Daily Value*
Proprietary Blend 4145mg *
(Arginine Alpha-Ketoglutarate, Creatine Monohydrate, Beta Alanine (CarnoSyn?), Caffeine, 1,3-Dimethylamylamine HCL, Schisandra Chinensis (Berry) Extract (Standardized For Schizandrol A))
They sell jack3d over here but it costs $49!
All supplements here are high as hell - sucks. Whats your take on jack3d or have you tried it? I want to try it only IF its worth it. 
G
Guest
Guest
Looks similar to Jack3d...
Jack3d Nutrition Label
Serving Size1Scoop(5.55grams)
Servings Per Container:45
Amount Per Serving % Daily Value*
Proprietary Blend 4145mg *
(Arginine Alpha-Ketoglutarate, Creatine Monohydrate, Beta Alanine (CarnoSyn?), Caffeine, 1,3-Dimethylamylamine HCL, Schisandra Chinensis (Berry) Extract (Standardized For Schizandrol A))
They sell jack3d over here but it costs $49!
I loved the 1st generation jack3d (never tried the 2nd generation and still got 2 tubs of the 1st).
It was the bomb!
Made me fail a random drug test at my work!!!!
Yes way! 1st time I had ever failed a drug test of any kind anywhere.
They know I love my coffee and stok shots with it so they just blew it off as that!!!
Thank God!!!!!
This really did the trick to power me through my training on Monday on squat day and did a good job on tues for my floor presses too.
I'm hoping my tolerance level plays nice with this product cos I build a quick tolerance level to stuff like this quick.
When I used no xplode I had worked my way up to 5 scoops and that wasn't funny when I came down either!
D
Dawgpound_Hank
Guest
Thanks for the quick feedback dude! :igok:
G
Guest
Guest
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Week 2
4 FEB 2013
Squat Day:
NOTE: Raw; except for belt and wraps when needed.
(safety chains set @ 14 link/safety pins set/unwrapped an unbelted)
Squats:
2 x 135 x 12
225 x 12
315 x 5
(belted and wrist wrapped only)
405 x 3
Box Squats:
(set-up same as above/belted and wrist wrapped only)
455 x 8
Good on this today. Knee seems to be getting back to normal again.
Front Squat:
(same set up as above but not box/no belt or wraps)
3 x 135 x 8
Easy money.....add at least 50lbs next time.
Dumbbell Lunges:
(foot stance far is enough apart so the the leg that is parallel to the floor at the bottom position that shin is vertical)
25 x 10
40 x 15
Oh Ya!!! Good one!
Haven't done these in a long time.
Knee didn't fuss at all on this today.
This is some good cardio right here! Just add sets!
Side Planks:
(2.4.2 tempo)3 x myself x 20sec holds each side
Good on these! Add in more time nest time.
Target Stretch:
Around 10 minutes today.
Time/Comments:
Solo today.
Muscle Oxide pre workout supplement did very good today.
I was impressed that it helped to power me through my squat work.
If I test a new OTC supplement I most always give it a run on squat day!
Good work today and I thinking I'm gonna carry some D.O.M.S. o this one, oh well!
Overall was very good and motivation was around 8 today!
One of the many tracks I listen too while getting set up to train in my gym.
http://www.youtube.com/watch?v=X-gkTJP2zKE
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Week 2
4 FEB 2013
Squat Day:
NOTE: Raw; except for belt and wraps when needed.
(safety chains set @ 14 link/safety pins set/unwrapped an unbelted)
Squats:
2 x 135 x 12
225 x 12
315 x 5
(belted and wrist wrapped only)
405 x 3
Box Squats:
(set-up same as above/belted and wrist wrapped only)
455 x 8
Good on this today. Knee seems to be getting back to normal again.
Front Squat:
(same set up as above but not box/no belt or wraps)
3 x 135 x 8
Easy money.....add at least 50lbs next time.
Dumbbell Lunges:
(foot stance far is enough apart so the the leg that is parallel to the floor at the bottom position that shin is vertical)
25 x 10
40 x 15
Oh Ya!!! Good one!
Haven't done these in a long time.
Knee didn't fuss at all on this today.
This is some good cardio right here! Just add sets!
Side Planks:
(2.4.2 tempo)3 x myself x 20sec holds each side
Good on these! Add in more time nest time.
Target Stretch:
Around 10 minutes today.
Time/Comments:
Solo today.
Muscle Oxide pre workout supplement did very good today.
I was impressed that it helped to power me through my squat work.
If I test a new OTC supplement I most always give it a run on squat day!
Good work today and I thinking I'm gonna carry some D.O.M.S. o this one, oh well!
Overall was very good and motivation was around 8 today!
One of the many tracks I listen too while getting set up to train in my gym.
http://www.youtube.com/watch?v=X-gkTJP2zKE
G
Guest
Guest
Wednesday update:
Some stretching and heavy bag work.
About 30 minutes total.
Stretch again.
Some stretching and heavy bag work.
About 30 minutes total.
Stretch again.
G
Guest
Guest
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Week 2
8 FEB 2013
Accessory Day:
High Incline Barbell Press:
(no lock/no wraps or belt//mid finger on bar ring)
3 x bar x 10
(added in sling shot multi purpose wraps here on each arm at my elbow)
135 x 10
185 x 10
225 x 10
275 x 10
(added belt here)
315 x 4
I purposely stopped at 4 reps cos this wrap was doing great at blocking my nerve pain and I could feel my strength coming back,
but I'm playing it smart and not going to wreck my elbow cos of me getting over motivated over my new toy.
At did not give me a lot or re-coil at the bottom, but then again I did not crank it all the way down either.
Cant wait to floor press with this!
I'm also curious about how this will do on my skullcrushers!
Side Raises:
(no wraps.no belt/2.0.2 tempo/no swinging)
10 x 10
25 x 20
Good on these today!
Next time I will add more weight to the 1 working set on this.
Seated Calves:
(barbell in rack/3.3.3 tempo/unbelted)
135 x 12
225 x 12
315 x 6
405 x 6
2 x 475 x 12
Calf work was good today!
Overhead Triceps Extension:
(wrapped elbow here--only snug/unbelted)
50 x 10
70 x 10
140 x 10
2 x 180 x 10
Felt good and strong on these today!
Wraps helped a lot with bypassing the nerve pain to do this exercise.
I'm impressed with it!
It works and I didn't even have it cranked down like I do when I use my wrist wraps on my wrists for benching.
Seated Zottman Curls:
15 x 10
2 x 25 x 20
This is a great forearm exercise.
I like adding it in from time to time as I am using it for therapy now.
Supinated Forearm Twists:
(48" lat bar/held bar close to center to start)
lat bar x 10 each hand
Good therapy on this also.
Swissball Twists:
(2.2.2 tempo)
2 x myself x 12
Good on these but need to add another set next time.
Target Stretch:
Around 8 minutes on these.
Time/Comments:
Solo this afternoon.
Trained early cos I had gotten my new wraps in from Mark Bell and how much ya bench!
So I gave them a run and they were what they said they were.
Good training today!
Chambered Recovery: Reloaded
Chambered Recovery: Reloaded
Week 2
8 FEB 2013
Accessory Day:
High Incline Barbell Press:
(no lock/no wraps or belt//mid finger on bar ring)
3 x bar x 10
(added in sling shot multi purpose wraps here on each arm at my elbow)
135 x 10
185 x 10
225 x 10
275 x 10
(added belt here)
315 x 4
I purposely stopped at 4 reps cos this wrap was doing great at blocking my nerve pain and I could feel my strength coming back,
but I'm playing it smart and not going to wreck my elbow cos of me getting over motivated over my new toy.
At did not give me a lot or re-coil at the bottom, but then again I did not crank it all the way down either.
Cant wait to floor press with this!
I'm also curious about how this will do on my skullcrushers!
Side Raises:
(no wraps.no belt/2.0.2 tempo/no swinging)
10 x 10
25 x 20
Good on these today!
Next time I will add more weight to the 1 working set on this.
Seated Calves:
(barbell in rack/3.3.3 tempo/unbelted)
135 x 12
225 x 12
315 x 6
405 x 6
2 x 475 x 12
Calf work was good today!
Overhead Triceps Extension:
(wrapped elbow here--only snug/unbelted)
50 x 10
70 x 10
140 x 10
2 x 180 x 10
Felt good and strong on these today!
Wraps helped a lot with bypassing the nerve pain to do this exercise.
I'm impressed with it!
It works and I didn't even have it cranked down like I do when I use my wrist wraps on my wrists for benching.
Seated Zottman Curls:
15 x 10
2 x 25 x 20
This is a great forearm exercise.
I like adding it in from time to time as I am using it for therapy now.
Supinated Forearm Twists:
(48" lat bar/held bar close to center to start)
lat bar x 10 each hand
Good therapy on this also.
Swissball Twists:
(2.2.2 tempo)
2 x myself x 12
Good on these but need to add another set next time.
Target Stretch:
Around 8 minutes on these.
Time/Comments:
Solo this afternoon.
Trained early cos I had gotten my new wraps in from Mark Bell and how much ya bench!
So I gave them a run and they were what they said they were.
Good training today!
G
Guest
Guest
Chambered Recovery: Reloaded
Week 3
11 FEB 2013
Squat Day:
Note: Raw on all squatting (knee-wrist wraps and belt as needed).
2-3 minutes rest between all working sets.
Front Squat:
Note: Instead of going parallel like last time. I sat mirror on stool to break parallel.
(no belt or wraps/safety pins set)
bar x 12 -- can't get parallel
2 x 135 x 12 -- broke parallel now-- good!
185 x 8
3 x 225 x 8
Some good cardio here on this one!
Knee not bothering me too much at this depth, but we'll see about Tuesday.
Squats:
(paused-bottom 2 count/same set-up as front squats except only to parallel)
225 x 8
315 x 8
Knee still good for now.
Oh Ya!!!! There's my cardio for today!
Who needs a treadmill?!?!?!?
Windmills:
myself x 20 each
Good and dizzy now so I'll move onto stretching.
Target Stretch:
About 5 minutes of good leg and back stretching today!
Time/Comments:
Powerbelle's B'day today!!!!
Solo today!
I didn"t take my muscle oxide cos I was informed that there would be a random drug test at my job this week.
I know what happened when I was on the 1st generation 1MR when I took the drug test at work.
Since I was popped the last time figured I would give it a rest.
At least til this week is over anyways.
Overall training was good for today and motivation was around 8.
Week 3
11 FEB 2013
Squat Day:
Note: Raw on all squatting (knee-wrist wraps and belt as needed).
2-3 minutes rest between all working sets.
Front Squat:
Note: Instead of going parallel like last time. I sat mirror on stool to break parallel.
(no belt or wraps/safety pins set)
bar x 12 -- can't get parallel
2 x 135 x 12 -- broke parallel now-- good!
185 x 8
3 x 225 x 8
Some good cardio here on this one!
Knee not bothering me too much at this depth, but we'll see about Tuesday.
Squats:
(paused-bottom 2 count/same set-up as front squats except only to parallel)
225 x 8
315 x 8
Knee still good for now.
Oh Ya!!!! There's my cardio for today!
Who needs a treadmill?!?!?!?
Windmills:
myself x 20 each
Good and dizzy now so I'll move onto stretching.
Target Stretch:
About 5 minutes of good leg and back stretching today!
Time/Comments:
Powerbelle's B'day today!!!!
Solo today!
I didn"t take my muscle oxide cos I was informed that there would be a random drug test at my job this week.
I know what happened when I was on the 1st generation 1MR when I took the drug test at work.
Since I was popped the last time figured I would give it a rest.
At least til this week is over anyways.
Overall training was good for today and motivation was around 8.
millenium girl
Moderator
- Joined
- Apr 1, 2006
- Messages
- 3,186
Say Happy Birthday to Powerbelle for me. I miss her!
Great job as always Widow.
Great job as always Widow.
G
Guest
Guest
Thanks MG! I will!
G
Guest
Guest
Chambered Recovery: Reloaded
Week 3
12 FEB 2013
Bench Day:
Floor Press:
(no lock/close-grip index finger at smooth and knurl/no belt or wraps)
4 x bar x 12
(pinky on bar ring/no lock/no belt or wraps)
2 x 135 x 12
(no lock/utility wraps at elbows/no belt)
185 x 12
225 x 5
Only conditioning on these today. Pre-exhaust; if you will.
Bench:
(Set up pins in rack at 2-board height/no wraps or belt)
225 x 5
(utility wraps at elbow and no belt)
315 x 5
(utility wraps at elbow and belt)
365 x 3
These were good. Elbow was playing nice but still hasn't completely healed just yet.
Bench:
(Set up pins in rack at 4-board height/utility and wrist wraps and belt)
405 x miss (too much bs on binding me up! This is the damn reason I go raw and no shirt or suit!!!!)
(wrist wraps and belt only)
405 x 9
I was wanting 15 reps but was already somewhat spent and pissed off!
Powerbelle did an outstanding job as usual spotting, lift-offs and motivating me.
So this one is on me. Elbow does have some mild aching in it now but I'll put the heat and ice to it and stretch it good.
LAT Pulldowns:
(touch-n-go/no swing/no straps, wraps or hooks)
100 x 10
(3.3.3 tempo/no swing/no straps, wraps or hooks)
3 x 220(the stack) x 15
These were very good today as I need to add some chains on the stack next time for added weight,
but I also need to contact universal and find out how much extra weight the cable system can handle.
Triceps Pressdown:
(no wraps/2.0.2 tempo)
100 x 10
(utility wraps at elbows only snug/2.0.3 tempo)
160 x 15
180 x 15
200 x 15
Feeling it some in my elbow but it's manageable.
Target Stretch:
7 minutes today.
Time/Comments:
Powerbelle in the gym today!
We're a great tag-team on a lot of things and this is definitely one of them!
Good training today!
No muscle Oxide pre workout today (as per Squat Day's statement)!
Numbers are not yet back where they need to be,
but consistent progression is the key here!
Motivation was around 9!
Week 3
12 FEB 2013
Bench Day:
Floor Press:
(no lock/close-grip index finger at smooth and knurl/no belt or wraps)
4 x bar x 12
(pinky on bar ring/no lock/no belt or wraps)
2 x 135 x 12
(no lock/utility wraps at elbows/no belt)
185 x 12
225 x 5
Only conditioning on these today. Pre-exhaust; if you will.
Bench:
(Set up pins in rack at 2-board height/no wraps or belt)
225 x 5
(utility wraps at elbow and no belt)
315 x 5
(utility wraps at elbow and belt)
365 x 3
These were good. Elbow was playing nice but still hasn't completely healed just yet.
Bench:
(Set up pins in rack at 4-board height/utility and wrist wraps and belt)
405 x miss (too much bs on binding me up! This is the damn reason I go raw and no shirt or suit!!!!)
(wrist wraps and belt only)
405 x 9
I was wanting 15 reps but was already somewhat spent and pissed off!
Powerbelle did an outstanding job as usual spotting, lift-offs and motivating me.
So this one is on me. Elbow does have some mild aching in it now but I'll put the heat and ice to it and stretch it good.
LAT Pulldowns:
(touch-n-go/no swing/no straps, wraps or hooks)
100 x 10
(3.3.3 tempo/no swing/no straps, wraps or hooks)
3 x 220(the stack) x 15
These were very good today as I need to add some chains on the stack next time for added weight,
but I also need to contact universal and find out how much extra weight the cable system can handle.
Triceps Pressdown:
(no wraps/2.0.2 tempo)
100 x 10
(utility wraps at elbows only snug/2.0.3 tempo)
160 x 15
180 x 15
200 x 15
Feeling it some in my elbow but it's manageable.
Target Stretch:
7 minutes today.
Time/Comments:
Powerbelle in the gym today!
We're a great tag-team on a lot of things and this is definitely one of them!
Good training today!
No muscle Oxide pre workout today (as per Squat Day's statement)!
Numbers are not yet back where they need to be,
but consistent progression is the key here!
Motivation was around 9!
G
Guest
Guest
Update:
For those that don't know and for those that have been keeping up.
My mother has bone cancer (since diagonsed in Nov 2011) and has been sent to the hospital once again this week for pneumonia.
No more work for me the rest of this week.
My brother was killed in an auto accident on 16 Feb 1990.
He was an up and coming bracket racer at our county drag strip.
Was talking him into heading to Rockingham for the Spring Nationals to get himself a big time sponsor
but a fellow co-worker decided that her speeding in the rain on a Friday afternoon not far from his work was more important than his life.
Anyways.......
Powerbelle and I are heading up to see my Mom in NC this weekend.
My brother Tommy and I were tight and we fuss and fought sometimes like brothers do.
When he smiled at you and sometimes laughed you could feel peace all around you!
We had a lot of things we liked to do together like; build racing engines in old muscle cars, fishing, talk smack to each other just to name a few.
He was an ace mechanic and loved to work on cars and could wheel and deal.
He could find the best deals on some old cars.
Once, we laughed cos we thought it was funny that the state had sent him a request for a dealer license cos he had owned multiple cars at one time.
He had tons or really cool friends and some that I didn't even know that had shown up for his funeral!
He had started lifting with me a few months before his accident.
He was taller than me and we joked about being the 2nd Barbarians (only strong as hell but we liked the name "the WarLords" better) LOL!
He was stronger than me in some ways.
When we had a disagreement or we were doing something the other one didn't like we always worked it out a.s.a.p..
Even if it was to agree to disagree.
We never hid from the other or ignored the other one cos of it!
Especially if was over a woman!
It's been right at 23 years since he left us and went on to Heaven, but there are times even like the other day that I drop to my knees cos I miss him so much.
I have Powerbelle now and she understands me in so many way like my brother Tommy. She picks me up so many times and
like Tommy; she is stronger than me in many ways!
I owned a '79 T/A that he hepled me build a 455 to over 700 horses and it would literally bow the sub-frame when you nailed it coming out of the traffic light.
He had found a 429 CJ engine block that I was going to help him build and put in his '73 Grand Torino.
He said he was going to build it to blow the doors off my T/A and I was right there willing to help him do it--no holes barred!
Needless to say that dream come true never happened.
I had dedicated this song by Johnny Van Zant - Brickyard Road that was written for his own brother.
The metaphors are so much like my brother it isn't even a joke!
http://www.youtube.com/watch?v=rf_7IomySm4
I told you that to tell you this.
My biological father died March 2012 of pneumonia.
My mother is in the hospital and very ill with this same thing.
My brother died on 16 FEB 1990.
Maybe nothing here, but Powerbelle and I have decided to go in and see about Mom anyways.
No pity party here people.
Just sharing some good memories with everyone!
As a side note:
I will be lifting here shortly and dedicating this lift day to him.
When my numbers are good in a training cycle I usually dedicate a workout to him or other family members or a very close friend.
I feel it spreads good karma.
I will not be training Friday or Monday.
Monday's squat day will be done Tuesday.
For those that don't know and for those that have been keeping up.
My mother has bone cancer (since diagonsed in Nov 2011) and has been sent to the hospital once again this week for pneumonia.
No more work for me the rest of this week.
My brother was killed in an auto accident on 16 Feb 1990.
He was an up and coming bracket racer at our county drag strip.
Was talking him into heading to Rockingham for the Spring Nationals to get himself a big time sponsor
but a fellow co-worker decided that her speeding in the rain on a Friday afternoon not far from his work was more important than his life.
Anyways.......
Powerbelle and I are heading up to see my Mom in NC this weekend.
My brother Tommy and I were tight and we fuss and fought sometimes like brothers do.
When he smiled at you and sometimes laughed you could feel peace all around you!
We had a lot of things we liked to do together like; build racing engines in old muscle cars, fishing, talk smack to each other just to name a few.
He was an ace mechanic and loved to work on cars and could wheel and deal.
He could find the best deals on some old cars.
Once, we laughed cos we thought it was funny that the state had sent him a request for a dealer license cos he had owned multiple cars at one time.
He had tons or really cool friends and some that I didn't even know that had shown up for his funeral!
He had started lifting with me a few months before his accident.
He was taller than me and we joked about being the 2nd Barbarians (only strong as hell but we liked the name "the WarLords" better) LOL!
He was stronger than me in some ways.
When we had a disagreement or we were doing something the other one didn't like we always worked it out a.s.a.p..
Even if it was to agree to disagree.
We never hid from the other or ignored the other one cos of it!
Especially if was over a woman!
It's been right at 23 years since he left us and went on to Heaven, but there are times even like the other day that I drop to my knees cos I miss him so much.
I have Powerbelle now and she understands me in so many way like my brother Tommy. She picks me up so many times and
like Tommy; she is stronger than me in many ways!
I owned a '79 T/A that he hepled me build a 455 to over 700 horses and it would literally bow the sub-frame when you nailed it coming out of the traffic light.
He had found a 429 CJ engine block that I was going to help him build and put in his '73 Grand Torino.
He said he was going to build it to blow the doors off my T/A and I was right there willing to help him do it--no holes barred!
Needless to say that dream come true never happened.
I had dedicated this song by Johnny Van Zant - Brickyard Road that was written for his own brother.
The metaphors are so much like my brother it isn't even a joke!
http://www.youtube.com/watch?v=rf_7IomySm4
I told you that to tell you this.
My biological father died March 2012 of pneumonia.
My mother is in the hospital and very ill with this same thing.
My brother died on 16 FEB 1990.
Maybe nothing here, but Powerbelle and I have decided to go in and see about Mom anyways.
No pity party here people.
Just sharing some good memories with everyone!
As a side note:
I will be lifting here shortly and dedicating this lift day to him.
When my numbers are good in a training cycle I usually dedicate a workout to him or other family members or a very close friend.
I feel it spreads good karma.
I will not be training Friday or Monday.
Monday's squat day will be done Tuesday.
G
Guest
Guest
Chambered Recovery: Reloaded
Week 3
14 FEB 2013
Deadlift Day:
Deadlift:
(floor/30sec rest between work sets/no belt or hooks)
(alternate conventional and sumo stances all/start with convt.)
(double overhand grip-no hook grip all sets)
2 x 135 x 12
225 x 5
8 x 245 x 3
Only around 40% today trying to get my back loose. Really tight.
Rack Pulls:
(set-up on 1st pin/no hooks-straps or belt/90sec rest between sets)
(yes, I used hook grip this time/continued to alternate my stance)
3 225 x 15
3rd set on 11th rep was losing my grip but held it together to finish set without getting a deuce!!!
Barbell Shrugs:
(2.1.3 tempo all/no belt/hooks when needed)
225 x 10
(losing grip in the middle of the 225 set so I hooked up)
3 x 315 x 15
Good sets here with hard squeezing at the top!
Back Raises:
blue band x 30
Target Stretch:
Less that 10 minutes.
Time/Comments:
Solo today.
Leaving out this evening to go and see my Mom this weekend and wanted my training done early.
Overall training was good and motivation was around 7.
Week 3
14 FEB 2013
Deadlift Day:
Deadlift:
(floor/30sec rest between work sets/no belt or hooks)
(alternate conventional and sumo stances all/start with convt.)
(double overhand grip-no hook grip all sets)
2 x 135 x 12
225 x 5
8 x 245 x 3
Only around 40% today trying to get my back loose. Really tight.
Rack Pulls:
(set-up on 1st pin/no hooks-straps or belt/90sec rest between sets)
(yes, I used hook grip this time/continued to alternate my stance)
3 225 x 15
3rd set on 11th rep was losing my grip but held it together to finish set without getting a deuce!!!
Barbell Shrugs:
(2.1.3 tempo all/no belt/hooks when needed)
225 x 10
(losing grip in the middle of the 225 set so I hooked up)
3 x 315 x 15
Good sets here with hard squeezing at the top!
Back Raises:
blue band x 30
Target Stretch:
Less that 10 minutes.
Time/Comments:
Solo today.
Leaving out this evening to go and see my Mom this weekend and wanted my training done early.
Overall training was good and motivation was around 7.
G
Guest
Guest
Update:
We headed back home Monday as Mom was doing some better.
She's a long way from being fully recovered.
We headed back home Monday as Mom was doing some better.
She's a long way from being fully recovered.
