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Originally Posted by guns01

today:

back
10 min treadmill warmup
cable pullovers 45x20 50x20/3 (warmup)
mag grip sup grip low rows 85x12 8512 100x12
one arm bb rows 10x10 35x8 45x8 55x8 65x8
meadows rows 35x8 50x8 60x8 70x8
dante rows 70x10 120x10 160x10 (went to light on these)
banded hypers x20/4 heavy red bands (these wrecked my erectors big time haha, i freaking hate the low back pump so bad)

that lat piece is still ill tempered so i didnt push it at all. it tightened up on that first set of pullovers so i went light and focused on a light stretch and a good contraction to get blood in there and moving around. same thing went with the low pulley rows. went nice and easy focusing hard and getting the area good and warm and pumped up. i went moderately light for the whole workout being extra cautious and 100% laser focus and going slow and very very smooth. feels great now so hopefully i got it worked out and taken care of. overall a decient back workout but nothing to brag or write home about.

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground beef burgers with the works
8oz baked potato plain
meal 5
100g whey shake

2 gal water

Good to hear your lat is getting better. Now I thought I heard something earlier in the week about a video or some pictures possibly. That's the candy I want.
~Trixie~

TweetI keep meaning to ask you guns what is your rest between sets typically or does it very. Typically on my initial heavy compound movements I'm a 3 to 5 minute guy. I take my time and don't worry about it and just try to go as heavy as I can, but as I get into more isolation and more warmed up and further into the workout I typically go two minutes. And then there's times on really light high rep isolation exercises I'll only rest 45 seconds to a minute.

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Originally Posted by gusto77

I keep meaning to ask you guns what is your rest between sets typically or does it very. Typically on my initial heavy compound movements I'm a 3 to 5 minute guy. I take my time and don't worry about it and just try to go as heavy as I can, but as I get into more isolation and more warmed up and further into the workout I typically go two minutes. And then there's times on really light high rep isolation exercises I'll only rest 45 seconds to a minute.

squats and deads or heavy leg press is usually 3-5 minutes or however long it takes me to catch my breath. lunges are pretty bad also and take a bit to recover from. on most other lifts it is pretty quick and not really timed. i go as soon as whoever i am training with does their set and we change weights. if the sets are timed we will do all of our sets before the partner goes. arms are pretty quick when i do them on their own day. i believe we busted out 24-28 sets yesterday in under 50 minutes and that was with 8 sets of calves at the end

Tweetyesterday:

bis/tris
10 min treadmill warmup
vbar cable pressdowns 100x20 120x20 140x20(warmups)ss 160x10ss 180x10ss 200x10ss 200x10ss these were done with a very slow negative and a hard 3sec squeeze in the contraction
standing db curls ss 20x6 25x6/2 i didnt wear my protective sleeve and i felt a little electricity pulse and a slight twinge in my bicep that has the old tendon injury in it so i stayed light to be cautious. stupid i know
bench dips ss x15/4ss
standing bb curls ss 40x6 50x6 60x6 70x6
sm jm press ss 135x8ss 185x8ss 205x8ss 215x8ss
db hammers ss 30x15 35x15 40x15/2
done for the day

i made the call not to wear my sleeve yesterday. stupid move on my part because the distal tendon is very fragle and i havent had it repaired. not fully torn but it would be damn easy to pop it off completely. i wont do that crap again that's for sure. i didnt hurt it but i know better and i caught it before i did hurt it though. pump was great and moved some pretty good numbers. added in angle dust and dark matter to my supplement lineup this week. can tell a difference with the angle dust but it is to early for the dark matter. the dark matter doesnt irritate my stomach so that's an added plus for sure

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground turkey meatloaf
8oz baked potato plain
meal 5
80g dark matter post workout

2 gal water

TweetLooking good brother gals u caught the injury before it got worse the wife did not and re broke her rib she was out two mths

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Originally Posted by guns01

yesterday:

bis/tris
10 min treadmill warmup
vbar cable pressdowns 100x20 120x20 140x20(warmups)ss 160x10ss 180x10ss 200x10ss 200x10ss these were done with a very slow negative and a hard 3sec squeeze in the contraction
standing db curls ss 20x6 25x6/2 i didnt wear my protective sleeve and i felt a little electricity pulse and a slight twinge in my bicep that has the old tendon injury in it so i stayed light to be cautious. stupid i know
bench dips ss x15/4ss
standing bb curls ss 40x6 50x6 60x6 70x6
sm jm press ss 135x8ss 185x8ss 205x8ss 215x8ss
db hammers ss 30x15 35x15 40x15/2
done for the day

i made the call not to wear my sleeve yesterday. stupid move on my part because the distal tendon is very fragle and i havent had it repaired. not fully torn but it would be damn easy to pop it off completely. i wont do that crap again that's for sure. i didnt hurt it but i know better and i caught it before i did hurt it though. pump was great and moved some pretty good numbers. added in angle dust and dark matter to my supplement lineup this week. can tell a difference with the angle dust but it is to early for the dark matter. the dark matter doesnt irritate my stomach so that's an added plus for sure

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
16oz chicken grilled w/ketchup
8oz sweet potato
meal 4
16oz ground turkey meatloaf
8oz baked potato plain
meal 5
80g dark matter post workout

2 gal water

I completely tore my left distal biceps tendon back in 2008. Brief agonizing pain and then nothing... that's how I knew it was a complete tear right away... no pain after a split second. I don't even have a cool story to go along with it though. I was cleaning out my laundry room and I tried moving the washing machine with one arm... I didn't realize my wife had clothes soaking in there so it was filled with water. When I tried to move it my arm just stayed put and it sounded like carpet tearing. Had surgery and it definitely helped but it always lags behind my right arm.

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Originally Posted by gusto77

I completely tore my left distal biceps tendon back in 2008. Brief agonizing pain and then nothing... that's how I knew it was a complete tear right away... no pain after a split second. I don't even have a cool story to go along with it though. I was cleaning out my laundry room and I tried moving the washing machine with one arm... I didn't realize my wife had clothes soaking in there so it was filled with water. When I tried to move it my arm just stayed put and it sounded like carpet tearing. Had surgery and it definitely helped but it always lags behind my right arm.

mine didnt tear completely it was a 75-80% tear from what the mri showed. i dont have a cool story either. i had got an infected hair when i grew out my arab beard for a job i was doing. well it went into an abcess that had to be lanced drained and the whole 9 yards. then i got put on a super strong dbl anti biotic that apparently makes the tendons brital. so i was horsing around with my kids and i felt a twinge in my arm. i knew i had tore something loose but i didnt have any bruising or disfigurement at all but i went to the doc anyway. yep it was a partial tear. so from then i on i have worn a sleeve to do anything involving bis for the most part

Tweettoday:

quads/hams
10 min stepmill warmup
leg extensions 45x60 60x60 75x60 120x20 150x20
seated leg curls 90x20 105x20 120x20 135x10 150x10 165x10 (last 3 sets were dead stop with a 3 sec hold in the contraction)
squats 135x8 185x8 225x8 275x8 lost speed 315x8/3 work sets
bulgarian split squats 25x10 40x10 65x10 80x10
done for the day

the pump was absolutely stupid today. i mean brutal painful full pump from the 3d set in and i kept it for the duration of the workout. i was going to do a video today and took everything in to do so but their was about 50 ppl in the gym and i am not allowed to do it when it is crowded. i will get some up here shortly though


meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free bacon mayo
8oz sweet potato
meal 4
16oz ground turkey meatloaf
8oz baked potato plain
meal 5
80g dark matter post workout

2 gal water

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Originally Posted by guns01

mine didnt tear completely it was a 75-80% tear from what the mri showed. i dont have a cool story either. i had got an infected hair when i grew out my arab beard for a job i was doing. well it went into an abcess that had to be lanced drained and the whole 9 yards. then i got put on a super strong dbl anti biotic that apparently makes the tendons brital. so i was horsing around with my kids and i felt a twinge in my arm. i knew i had tore something loose but i didnt have any bruising or disfigurement at all but i went to the doc anyway. yep it was a partial tear. so from then i on i have worn a sleeve to do anything involving bis for the most part

It was likely a floroquinolone antibiotic. Yeh they can do that but you may have already had a preexisting partial tear/ weakness or something you didn't know about. Damn I miss being a medic.

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Originally Posted by gusto77

It was likely a floroquinolone antibiotic. Yeh they can do that but you may have already had a preexisting partial tear/ weakness or something you didn't know about. Damn I miss being a medic.

could be man but it had never hurt nor caused me any issues at all before. i dont know if that was the one he put me on but it was damn strong for sure. that was one hell of a miserable and painful experience with the infection. damn near killed me with an abcess from a hair

Tweettoday:

chest/delts
10 min treadmill warmup
rotator cuff work
machine press 120x15/3(warmups) 180x12 220x10 240x8 these were 3/4 lockout with a hard squeeze at the contraction
rev banded slight incline press 225x5 275x5 315x5 335x4 345x4 365x3 365x3. these even though rev banded are still freaking heavy from about 1/4 in above your chest to the top. HEAVY
slight incline db press 65x10 75x10 90x10 (these were done to lockout)
slight incline db flyes 35x10 45x10 50x10
db front raise 10x12 15x12 20x12 ( done to eye level with a 3 sec negative)
seated db press 45x8 60x8 75x8 85x8 (3/4 lockout and pumping non stop reps)
rev pec deck ss 60x15ss 75x15ss 90x15ss 75x15ss
banded face pulls ss x10/4 1 sec hold in the contraction and these are horribly painful
done for the day

great heavy and hard chest and shoulder day today. great pump shoulder doesnt hurt to bad and that lat rear delt tie in i hurt a bit back didnt bother me at all. over all a hell of a upper chest shoulder session.

meal 1
16oz skirt steaks w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
2 boston cream pie toaster strudel
meal 3
12 whole egg sandwiches w/ oatmeal bread and fat free bacon mayo
8oz sweet potato
meal 4
16oz pork chops w/o bone
8oz baked sweet potato plain
meal 5
80g dark matter post workout

2 gal water

TweetAs always there is a lot of good information here. Love you friend!
~Trixie~

TweetGotta love those bands they will make ya sore for a day or three