Tweettoday:

abs/back/calves (primary)
leg raises x10/4
standing lat pd crunches 70x15/4 (very little rest on all ab mvmnts)
GIANT SETS
one arm sup pds gs 35x8gs 50x8gs 60x8gs(warmups) 70x8/4gs
reverse rope pds gs 55x8gs 70x8gs 85x8gs (warmups) 85x8/4gs
db pullovers gs 40x8gs 50x8gs 60x8gs(warmups) 70x8/4gs
traction machine pro grip pds gs gs80x8 gs100x8 gs120x8(warmups) gs140x8/4
TRISETS
sm bent over rows spc tech 95x8ts 115x8ts(warmups) 195x8ts
banded face pulls ts x8/2(warmups) x8/4ts
slide the rack press spc tech ts ts45x8 ts95x8(warmups) ts115x8/3
seated calf raise 50x10 75x10 100x10 125x8 125x8

done for the day. great freaking workout. goal for today was perfect from across the board and i stopped increasing weight once i got close to not being able to hold a 2sec contraction on each rep. so yeah the weight today was down a bit but that was the goal for the workout. again i am going to note for everyone because i already know, i got much better contractions and pump from thursday's graston work. i got pumps in areas where i normally dont so it was a huge improvement today. no mid back pain at all barely any low back pain and the lower back pump was no where near as bad as it usually is. i shouldnt have waited so long to got back in and i have better contact with my lady now and her sched, so i will damn sure be on top of this from now on. i may even take a gamble and get it done 1-2 wks out from my big show this year, i will talk that over with my two advisors and her first but that's how big of a difference it made in how my body looks. i would go 1-2 wks because of bruising and water for sure though and not a few days.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16 oz chicken
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

legs(secondary)
10 min treadmill warmup
standing lat pd crunches 70x15/4 (just to open everything up)
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 120x10 120x10 120x10(20 sec rest between sets here thats why the weight is so low and i had to go back down)
adductor 150x10 190x10 190x10 190x10
ssb squats 165x10 215x10 255x6 275x6 315x6 335x6 345x6
machine leg press 350x20/4 (did these with only 20 sec rest between sets)

done for the day. great session and really good pump. my lower back got a little bit tight but nothing at all serious or even painful, i could just feel it tighten up a tad bit after leg curls and while squatting a little bit. again that is absolutely freaking awesome. i am training almost 100% pain free across the board again and i am going to finish out this season strong and healthy.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16 oz chicken
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

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Originally Posted by guns01

today:

legs(secondary)
10 min treadmill warmup
standing lat pd crunches 70x15/4 (just to open everything up)
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 120x10 120x10 120x10(20 sec rest between sets here thats why the weight is so low and i had to go back down)
adductor 150x10 190x10 190x10 190x10
ssb squats 165x10 215x10 255x6 275x6 315x6 335x6 345x6
machine leg press 350x20/4 (did these with only 20 sec rest between sets)

done for the day. great session and really good pump. my lower back got a little bit tight but nothing at all serious or even painful, i could just feel it tighten up a tad bit after leg curls and while squatting a little bit. again that is absolutely freaking awesome. i am training almost 100% pain free across the board again and i am going to finish out this season strong and healthy.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16 oz chicken
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

Almost pain free that's awesome man. Looks like missed some interesting posts about women and strength

Keep crushing brother.

Tweet

Originally Posted by LittleTom

Almost pain free that's awesome man. Looks like missed some interesting posts about women and strength

Keep crushing brother.

Guns, Mountain Man and Rake have the strongest wives in the country, probably in the world. We just keep trying to keep up with our men.

Tweettoday:

cardio/delts/chest(deload)

20 min lss stepmill
roller work
reverse peck deck 60x25 75x20 90x15 105x10 75x30
db lats 10x10 15x10 20x10 25x10 30x10(non stop) 25x10/2
spider walks x3/3
hs incline press 45x10 70x10 90x10 115x10
hs iso wide chest 45x10 70x10 95x10 95x10 (really hard on the shoulder)
machine press 60x10 70x10 80x10 90x10 100x10 110x10 120x10 (no rest)

done for the day. i ate way to much yesterday and i paid for it today. great session over all and other than jacked up guts i actually feel pretty good today


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
8oz top sirloin
8oz red potato
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
2 cups spinach

TweetI had no idea this was your log, ive been missing out on some good reading.

Thats some serious volume there, are you on maintenance calories or cutting down?

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Originally Posted by hicktown

I had no idea this was your log, ive been missing out on some good reading.

Thats some serious volume there, are you on maintenance calories or cutting down?

yeah man, this puppy runs back for a couple of years now i believe.

i am on a 10% surplus of cals above maint at the moment. so i am in super lean gaining mode so the gains are very very slow but bf is staying way way down

TweetPain free sounds good!!!

man I hurt my hand crimping wire lol it wouldn't hold and the crimper sucked I heard a pop in a bone on the top of my hand but it is healing up now...

Sent from my SM-G870W using Tapatalk

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Originally Posted by rnixon

Pain free sounds good!!!

man I hurt my hand crimping wire lol it wouldn't hold and the crimper sucked I heard a pop in a bone on the top of my hand but it is healing up now...

Sent from my SM-G870W using Tapatalk

i hate getting hurt or aggervating something outside of the gym. most of the time that's when i really jack myself up the most is doing dumb stuff with the kids or in general outside the gym haha. i hurt my trap pretty good wrestling with the wife about 6-8 months back. that sucks

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Originally Posted by guns01

i hate getting hurt or aggervating something outside of the gym. most of the time that's when i really jack myself up the most is doing dumb stuff with the kids or in general outside the gym haha. i hurt my trap pretty good wrestling with the wife about 6-8 months back. that sucks

Haha women can get rowdy sometimes

Sent from my SM-G870W using Tapatalk

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Originally Posted by rnixon

Haha women can get rowdy sometimes

Sent from my SM-G870W using Tapatalk

mine trains with me so she is a little above average in the strength dept. so it can tend to get interesting if she gets in the right position on me but that rarely happens haha

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Originally Posted by guns01

mine trains with me so she is a little above average in the strength dept. so it can tend to get interesting if she gets in the right position on me but that rarely happens haha

My wife is tranning with me agin she is the only tranning partner I can train with everyone else wanna talk shop I go to the gym to work and get out she is the same way best partner ever

TweetWow nice dedication, i wouldnt expect anything less. I was doing heavy precher bb curls three weeks ago. While starting the curl i felt something pop where my arm bends. Its not sore but when i flex it still hurts. wth did i do?

Tweet

Originally Posted by hicktown

Wow nice dedication, i wouldnt expect anything less. I was doing heavy precher bb curls three weeks ago. While starting the curl i felt something pop where my arm bends. Its not sore but when i flex it still hurts. wth did i do?

oh boy that's the distal tendon and here is the bad part about that area. the distal tendon is the point where all the strength in the bicep comes from and yes i have a partially torn one myself. you have a couple of options to go with this injury. option 1- is to go to the surgeon and have it fixed up option 2 (the one that i chose because i cant have any time off) is you use a band sleeve and cream at all times when using the arm. you also have to keep and make sure the body never cools down. if you look back through my log i went a year or better with no direct bicep work at all other than some hammers. this is a tendon that you absolutely dont want messed up.
now check to see if you have any indents or the bicep moved up any. if it did it could be a full tear and without a mri you really have no way of knowing. something i learned after i injured it is you never do any heavy weight movements in compromissing situations. full range preacher curls with bb or db also reverse grip bb rows are horrible for tearing this tendon. all these movements are completely gone out of my training. i also now do semi supinated as opposed to fully sup work for back. it makes a huge difference and still trains the muscles you are trying to hit. now would be a good time to stop training bis at all and make sure it is fully healed. i can train without a sleeve or compression band now with no issues at all since it has healed and strengthened back up.

take a look at elitefts for the super heavy duty elbow sleeve and the sling shot compression band and compression band 2.0. thats what i used along with the artic balm cream and keeping a sweat shirt on at all times. mine has held up pretty good for now

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Originally Posted by guns01

oh boy that's the distal tendon and here is the bad part about that area. the distal tendon is the point where all the strength in the bicep comes from and yes i have a partially torn one myself. you have a couple of options to go with this injury. option 1- is to go to the surgeon and have it fixed up option 2 (the one that i chose because i cant have any time off) is you use a band sleeve and cream at all times when using the arm. you also have to keep and make sure the body never cools down. if you look back through my log i went a year or better with no direct bicep work at all other than some hammers. this is a tendon that you absolutely dont want messed up.
now check to see if you have any indents or the bicep moved up any. if it did it could be a full tear and without a mri you really have no way of knowing. something i learned after i injured it is you never do any heavy weight movements in compromissing situations. full range preacher curls with bb or db also reverse grip bb rows are horrible for tearing this tendon. all these movements are completely gone out of my training. i also now do semi supinated as opposed to fully sup work for back. it makes a huge difference and still trains the muscles you are trying to hit. now would be a good time to stop training bis at all and make sure it is fully healed. i can train without a sleeve or compression band now with no issues at all since it has healed and strengthened back up.

take a look at elitefts for the super heavy duty elbow sleeve and the sling shot compression band and compression band 2.0. thats what i used along with the artic balm cream and keeping a sweat shirt on at all times. mine has held up pretty good for now

Dude NOOOOOOO, this is seriously my first real injury but i dont think i did much damage, thankfully i have no pain but im never doing preachers again. Funny thing is on that set in question my girlfriend says babe dont go too heavy and i said fuk that i gotta go heavy to build muscle. My bicep never moved up and the muscle and tendons feel exactly how they felt before, no weird bumps or anything. I did light weight last week just a ton of reps and it felt ok. Ill stay away from heavy weight for awhile, but does that mean that i cant make bicep gains now?

Thanks for the input and sorry to hijack.