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BrotherIron

BrotherIron

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Mar 6, 2011
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Finish line in site

Almost there.... So far I have confirmation of 2 finals and they are A's. Got a 103 on Micro Lab and a 107 on Cell Lab. Took Micro Lecture today and I believe it went well (needed a 65 to keep my A). Have just 1 more to go and that's Cell Lecture (Friday).

Monday should have me back in the gym. I can't wait to feel the knurling in my hands and on my back. Been far to long...
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Took last final and just finished attending a lecture on Vibrio Chlorae (got extra credit for attending).

Got confirmation on 3 grades (3 A's). Should have gotten a B on my final this morning and with the extra credit that is an A on the final and that retains my A in the class. I'll have confirmation next week I'd wager. So all in all a great semester for me.

Just to clarify... I got a 111 out of 1oo for my last final. Got A's in all classes and got A's on all my finals. Keeping the dream alive...
 
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BrotherIron

BrotherIron

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Mar 6, 2011
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Thinking about trying the post wo drink Efferding has been talking about; sodium, fructose, dextrose, and caffeine.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Got confirmation yesterday... 4 A's. Starting next week, I'll study for the entrance exam.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
It feels sooooooo good to be back in the gym. The feeling of the knurling digging into my skin, the sounds of the chains as the bar is being raised/lowered... I've missed these feelings.

Squatting today, I decided to widen my stance and duck my feet (2 things I normally don't do). My groin felt FINE when I did this and I think I'll switch my stance to this for the time being. I'm also dropping my MaxEffort (ME) days on this first wave and replacing them with EduranceWork (EW).

Also, added farmers walks. Bought the farmers handles from Titan for $90 shipped which was a STEAL. I highly recommend picking up a set if you're thinking about it. I have a prowler coming which from Titan and was only $160 shipped.

ACTIVE RECOVERY WEEK
WAVE 1 WEEK 0

BENCH/ SQUAT

Comp. Bench~ 95x10, 135x8, 165x8, 195x8
Paused B. Squat +chain 95lbs~ 145+Cx5, 145+Cx5, 195+Cx5, 235+Cx5, 255+Cx5
JM Press~ 65x10, x10, x10
T-Bar Row~ 70x10, x10​
Farmers Walks~ 90, 90, 90; 3 runs 60ft down & back. 2:30 rest betw. sets.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Reality set in today... The bar reminded me it's been 4+ weeks since I've trained and it wasn't just going to move easily for me. 315 actually felt like work... crazy, I know. Still, my groin felt fine and I'm happy about that. No farmers walks today. I'll perform them again on Sat when I squat.

I performed z-presses today with a texas power bar instead of a swiss bar. It felt easier so I'll give it a go and keep an eye on my right shoulder. I'm also going to order an axle tomorrow.

ACTIVE RECOVERY
WAVE 1 WEEK 0

DEADLIFT/ OHP

Comp. Deadlift~ 135x8, 225x8, 275x8, 315x8
Z-Press +chain (45lbs)~ 95+Cx6, 95+Cx6, 95+Cx6
SLDL w/ KB +orange band~ 50+Bx10, 50+Bx10, 50+Bx10
KB Biceps Curl~ 25x10, x10, x10​
 
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BrotherIron

BrotherIron

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Mar 6, 2011
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I took a long, hard look at myself today and I'm not happy with what I see. Those 4+ weeks off were not kind to me. I dropped weight but didn't lean up. I'm planning on doing a body recomp this summer. The conditioning after training will help with this and I'm going to start eating like I need to. Just a rough outline but I'll be doing 6 meals; 2 egg meals, 2 beef meals, and 2 shakes. My carbs are going to be white rice and I'm not sure what I'm going to use for breakfast. Carbs will be higher on training days. If I need to, I'll add a 4th day of conditioning.

Ordered my axle today and a rack to hold my now soon to be 4 bars at my gym today. I finally have everything I want for my training. 4 bars and 2 pieces of conditioning.
 
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franchise24

franchise24

Senior Member
Oct 20, 2015
181
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I took a long, hard look at myself today and I'm not happy with what I see. Those 4+ weeks off were not kind to me. I dropped weight but didn't lean up. I'm planning on doing a body recomp this summer. The conditioning after training will help with this and I'm going to start eating like I need to. Just a rough outline but I'll be doing 6 meals; 2 egg meals, 2 beef meals, and 2 shakes. My carbs are going to be white rice and I'm not sure what I'm going to use for breakfast. Carbs will be higher on training days. If I need to, I'll add a 4th day of conditioning.

Ordered my axle today and a rack to hold my now soon to be 4 bars at my gym today. I finally have everything I want for my training. 4 bars and 2 pieces of conditioning.
I love rice. White rice is awesome easy to digest for me.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Sore... doesn't begin to describe how my hamstrings feel. I had to cut back on the reps today for squats b/c I'm fried and these numbers were active recovery numbers.

Performed farmers walks again today. 3 runs down and back (60ft each way). Rest 3min between sets.

ACTIVE RECOVERY WEEK
WAVE 1 WEEK 0

SQUAT/ BENCH

Comp. Squat~ 145x5, 195x5, 235x5, 285x5, 325x3
Floor Press w/ Swiss Bar +chain 70lbs~ 95+Cx10, 135+Cx7 135+Cx7, 135+Cx7
Standing Good Morning~ 145x7, 145x7, 145x7
CloseGrip Pulldown~ 100x12, 120x12​
Farmers Walks~ 90, 90, 90; 3 runs 60ft down & back. 3min rest betw. sets.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Didn't have my phone to set rest time and didn't have any earphones for music so today wasn't a stellar day. Didn't take really any rest on bench and paid a price for it.... didn't make the last set of 8 which should have been no problem. I did up the weight a bit on pause back squats and my groin felt ok. Just gotta remember to duck my feet which opens my hips and widen my stance.

WAVE1 WEEK 1
BENCH/ SQUAT

Bench~ 95x10, 135x8, 185x8, 215x8, 245x5
Pause B. Squat +chain 90lbs~ 145+Cx5, +Cx5, 235+Cx3, 255+Cx3, 275+Cx3, 295+Cx3, 315+Cx3
JM Press~ 85x8, 95x8, x8, 105x8
H.S. Iso Row~ 90x10, 115x8, 135x8​
Farmers Walk~ 3 sets; 90lbs 180feet w/ 3min rest between sets.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
I'll take my sled to the gym tomorrow and put it together. Pull sled on Wed and farmers again on Friday. Next week, I'll drop the farmers back to just 120feet and up the weight.
 
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