Log

[TenaciousA]

Back bis all 30s
Time limited.
LPD 85 100 125 100 x8
Sn gr DL
135 155x8x3
OH row 135x8x3
Cable cg row ss curls slow!
100 120 x 2
I arm row 60x8x3
Vert rope pulls ss curls
42.5 to 57.5 x8s
Slow curls---r elbow pain as usual.

UH rows ss face pulls
95 115 135 fn elbow pain!!!/50s

Cardio---treadmill 60m random at. 3.7mph.

Tomorrow is deadlift cardio only day.

 

[TenaciousA]

NOT feeling it today. When I have a lot in my mind---realizing smashing weights will greatly help---have a hard time getting shit started and focusing.
Was going to legs but just not in it.

Chest
95x10
135 6x5 ss abs 1111

Inc bench ss sb
95x8x3 slow

Swiss bar press ss knee drops
95 105 115x8 reverses.

CG bench Swiss bar fails x2 ss tri pd
95 slow/50 slow

FW/sprint x15m

 

[Dr_jitsu]

T, help me get your routine straight, because if I am correct, you are over-training. Don't get me wrong, I respect your commitment and drive very much, but your are ding too much volume. Comments in bold.

Day One Legs
1. Sq
135x10
185x8
225x3x1
235x3 z7 You did 7 sets of 235x3 reps? Waaaay too many. I posted this comment elsewhere, but it bears repeating: The workout is the stimulus for growth, actual growth occurs when resting/eating/sleeping. I advocate Dorian Yates approach, based upon a modification of Mike Mentzers philosophy. That would have you doing, after a proper warm up, which is usually about 3 sets on first exercise, one on the rest, 2-3 all out sets. So, instead of 7 sets 3reps, do 2- 3 all out (using techniques to increase intensity, I used to slap my old training partner hard across the face) of 5 reps
2. Sumo dead lift
135,185x5
245x3x8
3. Box Sq
4×10 4s negative at 135, 185, 205
Ss
Leg curls 2 sec negative.
4x25 at 50
4. Std bar lunge
4x12 105x1, 135x3
Ss
Leg ext
4x25 90x3, 90/70x1
...then taught a kid to DL....

5. Abductor/adductor
170/110 (r groin pain)x 4x25

Planned cardio but no time.
Refeed-pathetic-as diet starts tomorrow. Carb cycling for now.....

Of course I could have misinterpreted your rep and set protocol, but based upon what I am seeing is that the volume of your training is way too high, and you are increasing cortisol levels and cutting into your bodies ability to repair itself.

 

[TenaciousA]

Dr J---
Training legs twice a week, one volume day and one heavy day.

I WILL put his training principles into play however, I need a new rotation.

Keep you posted!!!!!

Appreciate the thoughts; you are correct, I am a control freak with a shitty set of genes (I get fat if I look at junk food, honestly) and this has led me to me a bit...tenacious.

We can discuss via pm if you'd like.

Thank you!!!

And LETS GO PENS!

 

[TenaciousA]

Dorian Yates inspires legs
...or so I had hoped.
Dose finding
Leg press 90s then 60s drops
180x15
230x15
270x15
320x15
360x15
410x12
460x10
...then literally ran out of plates. Could have increased for sure.
410 x10
360
270
180

Hack sq (sm)
R knee pain?!? Wtf.
95x10
135x10
155x10
165x10

LELC 69s
Warm x2 30,40/70,90
Work x2 70/150

Ab/Ad
Warm X1 130/110
Work x2 190/130

Cardio HIIT x 20m---time constraints.

 

[sassy69]

A thought on knee pain - altho I think I'm alot older than you, my knees tweak a lot -for me the biggest issue is getting them aligned, and then getting the blood flowing. Some bodywt squats before starting the hacks might help?

Also granted Dorian-inspired, that's a shitton of reps on leg press. Increase the weights to get more out of fewer sets?

 

[TenaciousA]

Sassy---thanks for thoughts. Def need more ROM stuff for sure

As for LP, Haven't "actually" leg pressed in forever so just threw on weights and went to it.

Used to easily throw up 600 so shooting for that, will start higher next time...

Today was interesting. I am PMS so that sucked.

Today is fat angry back day.

Sn gr DL
60s
135 155 x10
185x6 grip

DL
185
225 x10
245x6 grip

Rack pull 60s
135
185
205x10

LPD
Warm x1 85x10
Workx2 120 140 x10

MTS row
60 80 x10x2

Close grip cable row
100
150x10x2

St arm pd
Ss
Rev grip LPD machine
1 warm 2 serious work

Face pulls ss rope pd abs
30/50x2

UH OH row combo 60s
105 failx3

No biceps 2 R elbow pain.

Cardio: sprint on off 15 min

 

[TenaciousA]

Day 5 Delts/abs
Prehab!!!!
1. Strict press 10x3 slow negatives
Warms 65 85 95
Ss tri pd
60 80 90
2. BTN press 3x8 (or Z press) 95 ss Ab rope pd
3. FR/standing shrug 15/20/25x10
165x15x3

SL/upswing flyes 8x3 20/17.5
Ss OHP tri machine 40x10x3

4. Savickas 8x3 ss shrug 65 75 85
5. Cable flyes ss abs 15 8x3 ss rope shrug
6. Clean pulls ss bears done first then everything else in order.

Cardio 20m intervals.

 

[TenaciousA]

Yesterday I had a completely ****ed up late work out as my lower back is trashed. So what did I do today? You guessed it… Back.

Back bis abs
Pull ups various grip failx3
Rack pull
135 185 205 225 205 185 135x10
No deads today due to erector LBP
CG row slow
100 120 140 160 fail (6) drops 120 85 fail
Ss curls
LPD
85x10
100x10
140x4
Drop 120 100 fail
CG LPD
70
85
120
Ss cable vert curls 10-15x10x3
Face pulls 40 50 60x10
Ss rope pd abs
St arm pd 25 40
Ss
RDL 135 10x3

Cardio, treadmill at speed 3.8 random setting level 10×25 minute. This evening will take dogs for 2 mile jog.

 

[TenaciousA]

Chest tris
Bench 1.5
95x8
135xfailx5

Inc bench 1.5s
85x12x3

Stabilizer bench 1.5s
95x failsx3

CG tri press
95xfailx3

Sprint drills 100mx10

 

[TenaciousA]

Random leg day to give back a break.

Leg curls seated
30x15x3 squeeze c intense stretching in between

Jefferson c flexing squeeze!!!
95x15x2
135x15x4 1111
Stretching in between

Lunge---LBPain. Glute squeeze. 95x15x3
Ss leg kickback 20x15x5 c glute squeeze.

Leg press 180 270 360 450 470 not going up unless I have someone.
SLOWS: 450 360 270 180 each to fail. Hip stretches.

LELC c squeezes 90/110/150x15
60/60/80 ss adductors 150x15x2

Cardiox30m: bike random L12

Dog walk at homex30m

 

[TenaciousA]

Delts
Prehab
Bradford's 45x10 65x8x3
Hang clean 65x10 85x6x2 r delt pain ss bears c squeeze 10x3
Seated MP 1.5s
65 x10
75x6
85x4
Ss db shrug
70x15x4

FR ss upright swings 15x1 20x2
Ss 1.5 tri pd 50xfailx3

Then some asshole drops a 45 plate on my R Achilles. There goes chances for cardio.

BTN press ss trap DL bar behind movement
65/135
75 x8x2/135 x25x2

No cardio now thanks a lot asshole. R Achilles bruised bleeding.

Posing mandatories.

Tomorrow should be off day lets try light cardio x60m.