Right of Passage

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Chambered Recovery: Reloaded

Week 4
19 FEB 2013
Combo Day:

NOTE: Reps Day for squats and bench!

Front Squats:
(parallel/no belt or wraps all/safety pins set)
(60sec rest between all squat sets)
2 x 135 x 12
225 x 10

Good for reps today.

Back Pause Squats:
(same set-up as front squats/no belt or wraps all)
225 x 15

Good reps on these also.
Still got a little cardio in.

Floor Press:
(close-grip index finger on knurl-smooth/no belt or wraps all)
2 x bar x 12
(pinky on bar ring/no belt or wraps all)
2 x bar x 12
2 x 135 x 12
185 x 12
225 x 12

Some good reppin' on these too! Elbow seemed to hold up good here!

Cable-crossover Low-inc Flyes:
(no wraps/2.2.2.2 tempo)
50 x 15

Good stretch on this today!
Elbow did aggravate some on these.

Target Stretch:
Around 7 minutes today.

Time/Comments:
Solo today.
I chose to do both training days today cos I want to keep things consistent.
As such, I abbreviated these two day for reps.
Motivation was around 8.
 
THE CUBE

THE CUBE

A friend of mine and a world class powerlifter Brandon Lilly has developed a great training method that I am going to give a run now. I'm not 100% just yet but I will modify the weight to run this next 9 weeks.

A lot of his training and methods in life kinda line up with mine and I figure it's time to give this a run.

Hawkeye is another good friend that has turned me on to this program too.

I really like the way it lays out from week to week and I'm ready to kick it on this program!
 
THE CUBE

THE CUBE

The Cube

Week 1/Day 1
25 FEB 2013
Deadlift Day:

Note:
Started with stretching before my training today.
On all sets stand on 25lb plate and change each stance every set from conventional to sumo.
I reset every rep of every set on the deficit deadlift.

Deficit Deadlift:
(double overhand-no hook grip/ no belt-wraps or haulin hooks)
(started in conventional stance for set rotation)
2 x 135 x 12
185 x 8
225 x 5
275 x 2
315 x 2
(belted here/no wraps hook grip or haulin hooks)
(I also change my alternate grip with each rep here)
365 x 8

Good on these today. Did very well---knee did good today!

Note: Change each stance every set from conventional to sumo.
Rack Pull:
(set to 1st pin=6"/no belt haulin hooks-hook grip or wraps)
(double overhand grip)
225 x 5
315 x 5
(belted here/I also change my alternate grip with each set here)
2 x 425 x 3

Felt pretty good on these today.

Powerpohl Belt Squats:
(parallel bench)
80 x 10
140 x 8
160 x 8
180 x 8

Felt good to add in a little weight on these this time.


One-arm Deadlifts:
2 x 135 x 10 (each arm)

Really strong on the weight but was losing grip by time I got towards the end of my 2nd sets.

Back Raises:
(bend to deep stretch)
myself x 20

Oh ya! My back thanked me for these.

Planks:
25 plate x 60sec hold

Target stretch:
Around 6 minutes today!

Time/Comments:
Solo today.
Felt good in the gym today!
I like this training format today.
My percentages are slightly lower than what is recommended for the daily training due to the fact I'm not 100% but I'm doing this anyway!
Motivation was around 8.
 
THE CUBE

THE CUBE

The Cube

Week 1/Day 3
28 Feb 2013
Squat Day:

Front Squat:
(set mirror to break parallel/pins and safety chains set)
(unbelted and unwrapped)
135 x 12
185 x 8
8 x 225 x 3

These was pretty good for speed work today.

Black Reverse Band Squat:
(bands only single choked/belted only/break parallel all)
405 x 5
(all wraps and belted)
545 x 2

Easy money!
If Powerbelle hadn't have had to work over today I would have went up another plate and a quarter.
But there's always the next speed day!

Wall Squat:
(go deep--no mirror/30sec rest)
5 x 45 plate x 5

Got 'em! Nice pump for 5 rep sets!

Band Goodmornings:
(30sec rest)
3 x green band x 12

Good work on these today.

Kettle Bell Swings:
(elbows between knees at bottom and overhead at top/30sec rest)
3 x 15 x 15

My back loves me now for doing these.
That was the official Jillian Michaels kettle bell for you Shovel, lol!

Side Twists:
(30sec rest)
3 x myself x 20

Back feels good from this and abs got some good stretch.


Time/Comments:
Solo today but still was a good training day.
Motivation was around 8 again.
 
The Cube

The Cube

The Cube

Week 1/Day 4
1 Mar 2013
Accessory Day:

Note: Approximately 1 minute rest between all sets.

Seated Calf Raises:
(in rack/3.3.3 tempo/unbelted)
135 x 12
225 x 12
315 x 6
3 x 405 x 12

Good tight squeezes at the top.

Close-grip Bench:
(touch and go--no high school bounce)
(index finger on smooth and knurl/unbelted)
2 x bar x 12
2 x 135 x 12
185 x 5
(wrist wraps and unbelted)
225 x 20

Elbow held up good for reps on this. Good set.

Front Dumbbell raises:
(no high school swing/unbelted)
(raise up like pouring a glass of water)
20 x 10
(wrist wraps)
4 x 50 x 8

Felt good on these with good challenge today.

E-Z Bar Curls:
(no count bar weight on working sets)
(no high school swing or wrist wraps)
(shoulder width grip)
bar x 20
50 x 10
100 x 12

Was going for 20 but my elbow was saying no at rep 9 so I'll save it for another day.

Forearm Roller:
Note: Rotate rope front to back each time I come back up.
Up and down count as 1 rep.
Set pin in rack to keep arms at shoulder level.
(slow and in control)
10lb x 5

Forearms are really good and tight here as elbow is lightening up a bit.

Swiss Ball Twist Crunch:
3 x myself x 12

Good work on abs today.

Target Stretch:
About 9 minutes on these today.

Time/Comments:
Solo today.
It was still a good day overall.
Motivation was at 8 and I'm putting my elbow on heat and ice this evening.
 
Saturday 2 MARCH 2013 Update:

Heavy bag work for about 30 minutes and some total body stretching about 12 minutes.
Gonna start doing yoga again with Powerbelle to help get my back more relaxed.
 
The Cube

Week 2/Day 5
4 Mar 2013
Deadlift Day:

Deadlift:
(alternate stance all sets/no belt)
(double overhand all sets--no hook grip or haulin' hooks)
2 x 135 x 12
185 x 5
225 x 5
8 x 275 x 3

Some good speed work on these today.

Snatch Grip Rack Pulls:
(1st pin=6"/hook style grip/no belt or haulin' hooks)
225 x 15
225 x 15
225 x 4 (grip failed)
(haulin' hooks here)
225 x 15

Oh!!!!! The shame!!!!! I had to use hooks to finish up my pulls.
I never use haulin' hooks or straps on any form of deadlifts!
PPPFFFTTTTT........I'll get over it!

Standing Leg Curls:
(2.3.2 tempo)
70 x 10 each leg
3 x 110 x 8 each leg

Hams are hurting with this now. Needs more weight though.

Barbell Shrugs:
(in rack/2.2.2 tempo/belted work set)
(haulin' hooks here cos grip is gone)
225 x 8
315 x 3
3 x 365 x 12

Traps are good, tight and pumped now. Love me some trap work but needs more weight still.

Back Raises:
(bent all the way down)
myself x 50

Oh ya! My back just thanked me for these!

Chins:
Note: Squeeze at top like a back double biceps pose.
(3.1.3 tempo/ haulin' hooks)
(deep stretch from bottom from shoulders)
2 x myself x 15

These were good and challenging but will add another set next time.

Planks:
45lb x 60sec hold

Felt it a little more in my abs this time around and will add another set.

Target Stretch:
Almost 10 minutes today.

Time/Comments:
Solo today!
Overall training was good today as motivation was around 8.
Put the Muscle Oxide back in the game as I was feeling sluggish before my training today.
This is some good stuff right here. It will help to power you through a training day!
 
The Cube

The Cube

The Cube

Week 2/Day 6
5 March 2013
Bench Day:

Low-inc Bench:
(no wraps or belt/no high school bounce/touch and go)
(put on utility wraps for elbow)
4 x bar x 12
2 x 135 x 12
185 x 5
275 x 5

Elbow was really tight and aching this evening.
Not sure if it's from all the rain and snow or what, but it's pissing me off.

Close-grip Bench:
(touch and go/no high school bounce)
(put on utility wraps for elbow)
3 x 225 x 12

Man! They will not let up and let me train good toady!

Triceps Band Pushdown:
(push down and back to my sides)
blue x 100--54/46=100

That's it! Got my core work in.
My elbows are hurting good for some damn reason or another today!
Triceps are tight and pumped.

Target Stretch:
Around 5 minutes today.

Time/Comments:
Powerbelle in the house and spotting me too!!!
Muscle Oxide kicked in and was working good but couldn't take advantage of it.
Powerbelle said it was all good cos she knows where I'm at she says as shes squeezing on my triceps!!!!
Overall training was ok today and motivation was around 6.
 
Barbarian FX-Mass and Liver Matrix

The line up in this product is good to go as I have used these before in a separate format.
Now they are stacked together all in 1.
Gonna run the Liver Matrix side by side with this.

This will run until right at the end of my Cube training method.
So I should see a good final heavy week on week 10 be good!

I will be keeping this logged in detail in my training journal; Right of Passage.

Heres the rundown of the Barbarian FX-Mass:
http://prohormone.co/product/prohorm...arian-fx-mass/
Supplement Facts:

Serving Size: 2 Capsules
Servings Per Container: 30

Halodrol 25mg
Methylstenbolone 5mg
LMG Max 25mg
DMZ 25mg
Carbopol 20mg

Here's the rundown of the Liver Matrix:
http://prohormone.co/product/liver-care-2/liver-matrix/
Supplement Facts:

Serving Size: 2 Capsules
Servings Per Container: 30

N-Acetyl L-Cysteine 300mg
Artichock Leaf 300mg
Dandelion Root 200mg
Milk Thistle Seed Extract 200mg
(standarized 80% silymarin)
Trans Resveratrol 200mg
Activin Grape Seed Extract 100mg
Burdock Root 100mg
Tumeric Root Extract 50mg
(standarized 95% curcuminoids)
L-Methionine 50mg
Reishi Mushroom 50mg
Alpha Lipoic Acid 25mg
Hydrangea Root 25mg
Lipase 10,000iu/g 25mg
Selenium 100mcg

I really liked the line-up of the Liver Matrix so I decided to give this a run this time over the other brand of liver supplement I normally use.
 
The Cube

Week 3/Day 9
11 MARCH 2013
Deadlift Day:

Rack Pulls:
(mid shin=2nd pin in rack)
(unbelted and unhooked/conventional stance/alternating grip)
135 x 20
225 x 12
315 x 5
(belted and unhooked/conventional stance/alternating grip)
405 x 3
455 x 2

Wanted to do more but I found the weak point in my rack pulls is at this height.
So, I guess that means 1 thing. I will be doing these more often!

Snatch Grip Rack Pulls:
(1st pin in rack/belted/haulin' hooks)
315 x 8
365 x 8
405 x 8

Amazing how a slight difference in the pin adjustment can change things in pulling strength.
These actually pulled better but more will come next time.

Dumbbell Rows:
(lawnmower style at end of bench/unbelted)
(touch and go/unbelted)
40 x 20 each side
(2.3.2 tempo/unbelted/haulin' hooks)
3 x 100 x 10 each side

Incline Dumbbell Shrugs:
(2.2.2 tempo/unbelted/ 45 degree incline)
(no hooks)
40 x 20
(haulin' hooks)
2 x 100 x 20

I love all types of trap work. I got these from Kelso's shrug book.
They are great for the back of the traps. Trap and shoulder tie-ins and the lower v-taper thickness of the traps.
I know some will argue about if you do barbell/seated row or pulldowns that it will develop this area also but give these a try and see what I'm talking about,
It also helps the traps to maintain the waddling during the bench press.

Up and down Planks:
myself x 50

These are what they are.
Was done before I got to 50 but kept pushing til I got there.

Target Stretch:
Around 7 minutes today.

Time/Comments:
Solo today!
Overall my training was good today and motivation was around 7.
 
The Cube

The Cube

The Cube

Week 3/Day 10
12 March 2013
Bench Day:

Note: Speed work today. Slow down and explode up.
Floor Press:
(unbelted and unwrapped)
(close-grip)
4 x bar x 12
(unbelted and unwrapped)
(pinky on bar ring)
2 x 135 x 12
(utility wraps on elbows here/unbelted)
185 x 12
225 x 5
(belted here)
275 x 3
(no utility wraps here/wrist wrap and belt)
3 x 315 x 3

Was supposed to do 8 sets of 3 reps.
I had did this (8 x 315 x 3) back in the late fall of 2012 with ease.
Not sure what happened when I did my 1st rep in to the 3rd set I felt my upper pec insertion going into my shoulder quiver and try to cramp.
I finished out my other 2 reps on this sets at a slightly slower push off from the bottom.
It didn't swell or blood bruise but it was in a dull pain.

Standing Dumbbell Press:
(no full lockouts)
2 x 50 x 10

Just did my warm-up weight here to feel this out as I did not want to tear it.

Low-incline Dumbbell Press:
Not today!

Band Pressdowns:
(down and back)
blue band x 100--did: 85,26

Resting only 30sec then finishing up my 100 reps. I will get all 100 reps in 1 set very soon!
This didn't seem to bother my chest/shoulder much even though I could feel it still aching.

Band Flyes:
Not today!

Crunch Holds:
(2.1.2. tempo and hold 13th rep for count)
myself x 12 then hold 13th for 60sec count

Not happening cos when I put my hands to my temples and started my set I could feel it cramp hard.

Target Stretch:
About 10 minutes of slow and easy stretching and massaging the injured area.

Time/Comments:
Solo today.
Training started out good but somewhere and somehow during my work set on the floor press something went wrong.
Motivation was down.
 
The Cube

Week 3/Day 11
14 MARCH 2013
Squat Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get complacent, lazy or stiff in the affected area also.
But not enough weight to further stain it.

Front Squat:
(parallel)
2 x bar x 12
135 x 12

That was it for that one today.
That little bit of weight was making the shoulder/upper pec area contract and wanting to attempt to pull.

Goblet Squat:
(below parallel/kettlebell)
15lb x 12

These were really light but got a good stretch at the bottom.
Some light tension on the upper pec/shoulder.

Lunges:
25 x 10 each

Nothing doing as far as any good weight cos the stabilization of the dumbbells wanted to pull here also.

Wall Squat:
myself x 10

Easy on these and no strain here.

Side Twists:
myself x 20 each

These were good.
Some ache holding the sick on the back of my shoulders but it did feel good to stretch it out.

Target Stretch:
Was about 6 minutes

Time/Comments:
Solo today!
Token lifts done today as I'm trying not to make the strained area worse but yet get some movement in the area as well as train the rest of my body.
Training was good as it was better than no training at all.
 
The Cube

The Cube

The Cube

Week 3/Day 12
15 MARCH 2013
Accessory Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.

Seated Calf Raises:
(in rack/3.5.3 tempo)
135 x 12
This was all I was going to pull on this and then sit down with it. Claves will just have to do with light weight and a tight squeeze today.
High-inc. Dumbbell Press:
Note: Slow and easy on these. Just trying to make the affected muscles work through the motions is all.
(45 degree/2.2.2 tempo)
2 x 10 x 12

Nice and easy on these. Some tugging in the stretch position but nothing harmful.

Dumbbell Spider Curls:
(2.3.2 tempo)
10lb x 20

Good and easy on these. No pulling or hard stabilizing on the shoulder/upper pec area. Biceps still got some decent work from it.

Seated wrist Rolls:
(curl bar/close-grip/thumb under bar/2.3.2 tempo)
Bar x 25

Felt good on this lighter weight. Love to throw the weight on this but I really don?t want to engage my shoulder and upper pec.

Swiss Ball Twist:
Myself x 12

Had to cross arms over chest on these so not to engage the injured area.

Target Stretch:
About 8 minutes on these today.

Time/Comments:
Solo today.
It?s amazing how we tend to take for granted our body until we injure any part of it and re-alize how much it works together in synchronicity.
My upper pec/shoulder area is used in a lot of exercises. Not just directly but in the form of stabilizing it too.
As one becomes more experienced with lifting and one?s self they will come to understand this more through life.
 
The Cube

The Cube

The Cube

Week 4/Day 13
18 MARCH 2013
Deadlift Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.

Deadlift:
(conventional stance/double overhand/no hook grip or haulin? hooks)
135 x 12
(conventional stance/hook grip-snatch grip/no haulin? hooks)
135 x 12
(sumo stance/double over hand/no haulin? hooks)
135 x 12

These were actually good today as I took my time during the reps so I didn?t jerk on these. My injury held up good as I focused on not engaging my upper pec and shoulders.

Back Raises:
(bend over deep each rep and stand up at top)
Myself x 50

Planks:
2 x 45plate x 60sec holds

Not the easiest thing to do with 1 arm. Good on these.

Target Stretch:
Around 9 minutes today.

Time/Comments:
Solo today.
Got some form work basically but my chest and shoulder held up pretty good on the weight used.
 
The Cube

The Cube

The Cube
Week 4/Day 13
19 MARCH 2013
Bench Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.

Bench:
(in rack/feet on bench/slow and easy/touch upper abs)
(close-grip?index finger on smooth and knurling)
Bar x 12
(in rack/feet on bench/slow and easy/touch upper abs)
(pinky on bar ring)
Bar x 12

This was good as I needed the stretch at the bottom and the muscles need to be in motion for the movement and not sitting at home getting stiff.

Bench Pin Press:
(in rack/feet on bench/slow and easy)
(pin set at equal to 2 board press)
(close-grip?index finger on smooth and knurling)
Bar x 12
(in rack/feet on bench/slow and easy)
(pinky on bar ring)
Bar x 12

No real strain on the affected muscles on this 1. Was good today.

Bench Pin Press:
(in rack/feet on bench/slow and easy)
(pin set at equal to 4 board press)
(close-grip?index finger on smooth and knurling)
135 x 12
(in rack/feet on bench/slow and easy)
(pinky on bar ring)
135 x 12

These were good as it provided a little resistance and not excess strain.



Standing Dumbbell Press:
(center of bells down to eye level/ no lockout)
2 x 20 x 10

Chose to do a really light weight today to just go through the motions for my shoulder.

Lat Pullldowns:
(lat bar?wide grip?with palms away)
80 x 10
(used spud strap attachment?palms neutral/3.1.3 tempo)
2 x 80 x 10

Again I chose to use a light weight on these to try to avoid any excess stretch on upper chest/shoulder.

Barbell Shrugs:
(3.5.3 tempo)
Bar x 15

Good hard contractions on my traps. No shoulder/upper chest pain)

Triceps Pressdown:
(3.3.3 tempo)
2 x 80 x 10

Good squeeze on these and it kept me from engaging my injured area to help stabilize.

Crunch Holds:
(2.1.2 tempo/hold 13th rep)
Myself x 12 then
Myself for 60 sec

Just 1 on these today.

Target Stretch:
7 minutes today.
Focus on chest and shoulders


Time/Comments:
Solo today.
I know all this is baby weight but it keeps the muscles moving and not getting stiff while healing.
Still a good training day non-the-less.
 
The Cube

The Cube

The Cube

Week 4/Day 15
21 MARCH 2013
Squat Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.
Front Squat:
(in rack/parallel)
2 x bar x 12
6 x 135 x 2

Nice speed and didn?t engage my shoulder and upper pec. Satisfied.

Goblet Squat:
(below parallel/kettle bell)
1 x 15lb x 12

Nice stretch on these and no strain on shoulder and upper pec.

Wall Squat:
(below parallel)
5 x myself x 5

Kettle bell Swings:
(kept my arms extended but slightly unlocked)
3 x 15 x 15

Love the stretch and pull this gives my body.

Side Twists:
(using non weighted pvc pipe on shoulders/ nice and easy twists)
3 x myself x 20

Good stretch and contractions on these.

Target Stretch:
About 6 minutes today!

Time/Comments:
Solo today!
Still got some good conditioning for my legs without aggravating my shoulder/upper pec area.
 
The Cube

The Cube

The Cube

Week 4/Day 16
22 MARCH 2013
Accessory Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.

Seated Calf Raises:
(in rack/3.5.3 tempo)
135 x 12

Standing Dumbbell Press:
Note: Slow and easy on these. Just trying to make the affected muscles work through the motions is all.
(2.1.2 tempo)
2 x 15 x 12

Good as no excess pain involved.

Standing Barbell Curls:
(2.2.2 tempo)
2 x bar x 12

Good squeeze on these and not to engage my shoulder and upper pec.

Hammers:
(2.2.2 tempo)
40 x 12

Good squeezes on these also.

Swiss Ball Twist:
2 x myself x 12

Good but needs more.

Target Stretch:
About 7 minutes on these today.

Time/Comments:
Solo today and training was good for today.
 
Right of Passage Update

Right of Passage Update

This is the TapouT XT program Powerbelle and I have decided together to start on today!
I know some of you will think I'm crazy for adding this to my powerlifting training but it's all good.
I'll cut and get stronger too.

This has all the goodies to it. Powerbelle's tapout mat isn't pictured in it but she will be using it a lot too during her training.
Between her thyroid wanting to act up and her Rheumatoid Arthritis.
This will not only help Mary with her weight loss goal but also enhance her fighting skills as well as add to my boxing, Kenpo and Shotokon Karate.
We're looking forward to getting some of this.

tapoutxt_zps29b9e669.jpg
 
The Cube

The Cube

The Cube

Week 5/Day 17
25 MARCH 2013
Deadlift Day:

Deadlift:
(double overhand all/unbelted/no haulin? hooks or hook grip)
(alternate between conventional and sumo stance?starting with convt)
2 x 135 x 12
6 x 225 x 2

Shoulder/upper pec held up good with not much problems.
2 more weeks and I should be back at it full bore.

2? Block Pulls:
(snatch grip?hook grip)
(unbelted/no haulin? hooks)
135 x 20

These actually did better than I thought considering the hand spread.

Barbell Shrug:
(3.3.3 tempo/double overhand/ unbelted/no haulin? hooks)
5 x 315 x 6

Good squeezes on these today and as shoulder/upper pec held up good!

Back Raises:
(bend as far down as possible)
Myself x 60

My back just loves me for these.

Lat Pulldowns:
(2.3.2 tempo/spud handles/pull hands to shoulders)
4 x 100 x 15

Yes this is still baby weight but my lats got a good stretch and my injured area is still good to go.

Abs: Check following TapouT XT update.

Target Stretch: Check following TapouT XT update.

Time/Comments:
Solo again.
Still mostly token lifts but shoulder and upper pec area are still progressing fine.
About 2 more weeks tops and I should be dropping the hammer again.
 
The Cube

The Cube

The Cube

Week 5/Day 18
26 MARCH 2013
Bench Day:

Flat Bench:
(unwrapped and unbelted all)
(close grip-finger at smooth and knurling)
(2.2.2 tempo)
2 x bar x 12
(pinky on bar ring)
2 x bar x 12
135 x 6

Not too bad on these today as I can still feel it barely.

Flat Bench:
(2.2.2 tempo /pinky on bar ring)
185 x 2

Powerbelle lift off on this 1 cos I just wanted to feel it.

Standing Military Press:
(nose level/no lockout)
3 x bar x 10

Wanted to move through the motions to keep my shoulders flexible without aggravating it.

Band Pressdowns:
(down and back)
Blue band x 100

Finally got these for 1 set of 100 reps! Will prolly add in the red mini band next time.

Front Raises:
5lb plate x 100 (got 75)

Stopped here cos started to feel the ?good? burn and I did not want to re-aggravate the injury.

Abs: Check following TapouT XT update

Target Stretch: Check following TapouT XT update.

Time/Comments:
Powerbelle was in gym and lifted off for the 1 set on the bench and set things up for our TapouT XT training.
As we are training and moving equipment and things around in the gym to make more room in the middle of our gym.
Overall training today was good for the most part.
 
TapouT XT Update:

TapouT XT Update:

Getting a later start on this as we need to review the things we needed.
Even more cleaner food than what we had in the fridge and the pantry.
Another small tv cos the spare we had wouldn't play nice with the component system we have.
So we picked 1 up at the mission. Re-organizing the gym to make room for this training program.
Needed more training bands cos the ones in our gym were showing signs of dry rotting and 1 had broke just testing it.
 
The Cube

The Cube

The Cube

Week 5/Day 19
28 MARCH 2013
Squat Day:
Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.
Front Squat:
(unbelted and unwrapped/parallel)
Bar x 20
3 x 135 x 2
185 x1
225 x 1
135 x 2

These were easy and no strain on my upper pec and shoulder today.

Wall Squat:
(below parallel)
3 x myself x 10

Good deep stretch on these.

Lunges:
3 x 20 x 12

Not really much pulling on my injured area on this today.

Back Raises:
Myself x 60

My back just loves me when I do these.

Abs:
Windmillls
Myself x 20 each

Target Stretch:
About 8 minutes today.

Time/Comments:
Solo today.
Some of the majority was token lifts again but it was still a good training day.
 
The Cube

The Cube

The Cube

Week 5/Day 20
29 MARCH 2013
Accessory Day:
Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.
Seated Calves:
(3.3.3 tempo)
135 x 12
225 x 12

Till not ready to pull heavy so I give my calves more focus on the stretch and squeeze.

Standing Dumbbell Press:
(eye level and no lockout)
2 x 20 x 20

No pulling in my shoulder on these .

Hammer Curls:
(2.2.2 tempo)
2 x 25lb x 20

Again; no real pulling on my shoulder on this exercise either.

Incline Dumbbell Curls:
20lb x 20

Easy money on these as not to engage my pec and shoulder for stabilization.

Abs:
Swiss Ball Twist:
3 x myself x 12 each side

These were good as I tried not to engage my upper pec and shoulder.

Time/Comments:
Solo today.
Still mostly token lifts today but was a good training none the less.
 
The Cube

The Cube

The Cube

Week 6/Day 21
1 APR 2013
Deadlift Day:
Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.
Rack Pulls:
(pins set to mid shin/conventional pulls)
(re-set all reps)
2 x 135 x 12
3 x 225 x 2

These were good as my upper pec and shoulder didn?t engage on these.
Working on my form to try and take out any engagement of these 2 muscle groups.

Sumo Deadlift:
(re-set all reps)
8 x 135 x 2

Smooth and easy. Form check on all these.

Barbell Shrugs:
(2.2.2 tempo)
3 x 135 x 15

Good hard squeezes on these.
Shoulder and upper pec holding up nicely.

Dumbbell Row:
(2.2.2 tempo)
(end of bench/lawn mower style)
2 x 25lb x 20

Felt like some skinny ass fitness model doing these at light weight.
Did focus on deep stretch from shoulder at the bottom (and not the elbow)
and a hard squeeze at the top.

Lunges:
3 x myself x 10

Only bodyweight on this 1 cos I wanna see how the TapouT XT is gonna fair here shortly.

Abs:
TapouT XT
Target Stretch:
TapouT XT

Time/Comments:
Solo today.
Yes; still some token lifting but my injured area is coming along good so far.
 
TapouT XT Update:

TapouT XT Update:

Does-TapouT-XT-work_zps8dc395e4.jpg


Day 1:
1 APR 2013
Cross Core Combat

Getting a later start on this as we need to review the things we needed. Even more cleaner food than what we had in the fridge and the pantry. Another small tv cos the spare we had wouldn?t play nice with the component system we have. So we picked 1 up at the mission. Re-organizing the gym to make room for this training program. Needed more training bands cos the ones in our gym were showing signs of dry rotting and 1 had broke just testing it.

A little over 45 minutes of pure hell!
Love it!!!! This 1st dvd kicked my ass as me and Powerbelle (her daughter Heather and a friend of our Cody came over to join in) as we were sweating like we had been sitting in the sauna for 20 minutes after only about 7 minutes into it.
About half way through it I looked at Powerbelle during 1 of our quick water breaks and said;?We?re slowing down fast, huh!? and she; ?Yep, but I ain?t tapping out. Even if I just gotta go through the mo-tions until I get more conditioned. I?M NOT TAPPING OUT! We started this together and we?re gonna finish it together!?
I said; ?Hell ya! That?s my girl!?
We bumped fists and said ?wonder twin powers? and we grinded our way through the rest of it.

In case some of you are wondering. Powerbelle will only be doing the TapouT XT program of the 90 days and not like me as I am doing powerlifting and the TapouT XT program.
Between her thyroid fluxuations and her Rheumatiod Arthritis (that?s starting up in her hands) she?s not backing down from the challenge of the program. This will be her primary focus for 90 days and then she will pick back up on the weights to balance out anything.
 
The Cube

The Cube

The Cube

Week 6/Day 22
2 APR 2013
Bench Day:
Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.
Floor Press:
4 x bar x 12
6 x 135 x 2

Elbow wanted to act up some today but upper pec held up fine.

Low-incline Dumbbell Press:
(Charles Poliquin style/ no lockouts)
1 x 15lbs x 10
3 x 25lbs x 15

Nice and easy here. Good stretch at the bottom without aggravating the injured area.

Standing Dumbbell Press:
(eye level/no lockout)
4 x 20lbs x 6

Good on these as there was no strain or pulling.

Band Pressdowns:
(down and back)
Blue band/red mini x 100 (41, 41, 25)

Triceps are tight and ready to explode.
I purposely stopped before engaging my upper pec and shoulder and still got them triceps hard.

Low-incline Dumbbell Flyes:
(Charles Poliquin style/no deep stretch at the bottom)
3 x 20lbs x 15

These were taken nice and easy and everything did good on this 1.
Was a little leery to say these least on these even with the light weight.

Abs:
TapouT XT

Target Stretch:
TapouT XT
Time/Comments:
Solo again today.
Still again; a lot of token lifts going on but things are and seem to be progressing well .
Even with the TapouT XT program thrown in the mix!
 

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