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Hammerfit
01-03-2011, 05:26 PM
My late wife put the nail in the coffin to her liver using NSAIDs and it is the reason why I never use them unless really needed.

Muscle hypertrophy depends on the inflammation response in order to grow, so taking NSAIDs is counter-productive to that. However, if it enables you to train, whereas otherwise you couldn't, it is worth the temporary risk.

Thanks for looking out for me!

I always worried about that having to using NSAIDS for years. I use the smallest dose of Mobic now. I'm sure I wouldn't be able to train without it.

I asked alot of people about the Muscle hypertrophy issue and never seen any clinical research on this.

Mac
01-03-2011, 06:58 PM
I always worried about that having to using NSAIDS for years. I use the smallest dose of Mobic now. I'm sure I wouldn't be able to train without it.

I asked alot of people about the Muscle hypertrophy issue and never seen any clinical research on this.

I have read the research papers somewhere, but it was not a significant factor.

If I find it, I will pass it along.

Mac
01-05-2011, 06:51 AM
I have read the research papers somewhere, but it was not a significant factor.

If I find it, I will pass it along.

Just a few of the many reports

http://chicagosportsmedicine.com/nsaids_healing.html

http://www.caringmedical.com/sports_injury/nsaids.asp

http://www.projectswole.com/medical/nsaids-pain-killers-brain-killers-muscle-growth-killers/


More using this simple google : nsaids hamper muscle growth - Google Search

Hammerfit
01-05-2011, 08:42 AM
Just a few of the many reports

http://chicagosportsmedicine.com/nsaids_healing.html

http://www.caringmedical.com/sports_injury/nsaids.asp

http://www.projectswole.com/medical/nsaids-pain-killers-brain-killers-muscle-growth-killers/


More using this simple google : nsaids hamper muscle growth - Google Search (http://www.google.com/search?client=safari&rls=en&q=nsaids+hamper+muscle+growth&ie=UTF-8&oe=UTF-8)

Thanks Steve

Mac
01-05-2011, 10:35 AM
Thanks Steve

This is especially interesting :

The authors noted, "Examination of the data reveals a marked decrease in the breaking strength of tendons at four and six weeks in the ibuprofen-treated animals...This difference was statistically significant."

KevinCouch
01-05-2011, 10:45 AM
This is especially interesting :

The authors noted, "Examination of the data reveals a marked decrease in the breaking strength of tendons at four and six weeks in the ibuprofen-treated animals...This difference was statistically significant."

It's exactly what my osteopath told me about using NSAIDs with prolotherpy on my knees. They will inhibit complete healing of the ligaments and tendons. That's why I only take them when I absolutely have to.

DUKE56
01-05-2011, 10:49 AM
I think I'll go back to asprin, and dmso and have the breath

Mac
01-06-2011, 03:43 PM
I got in a real good leg workout. Switched out the deep rock bottom squats free form squatting to using the Smith machine. This enabled me to use heavier weights and didn't aggravate my shoulder much. Depth was to full squat.

135x20
155x18
185x12
205x10
245x10
275x8
325x6
365x3
225x12
225x12
225x12

Single leg extensions
4 sets x 20 reps

Single standing leg curls
4 sets x 10 reps

Coming back later tonight with Dar to finish up with some Ab, calves and biceps.

My weight is up 10lbs and its time to put the breaks on as I hate to see any kind of love handles, and I have them fuckers now, damn it

Hammerfit
01-06-2011, 04:02 PM
I got in a real good leg workout. Switched out the deep rock bottom squats free form squatting to using the Smith machine. This enabled me to use heavier weights and didn't aggravate my shoulder much. Depth was to full squat.

135x20
155x18
185x12
205x10
245x10
275x8
325x6
365x3
225x12
225x12
225x12

Single leg extensions
4 sets x 20 reps

Single standing leg curls
4 sets x 10 reps

Coming back later tonight with Dar to finish up with some Ab, calves and biceps.

My weight is up 10lbs and its time to put the breaks on as I hate to see any kind of love handles, and I have them fuckers now, damn it

135x20
155x18
185x12
205x10
245x10
275x8
325x6
365x3
225x12
225x12
225x12


Holy smokes we've created a monster! Great Job man. That's a good plan. Once you get really confident go back to the rack, then go back again to the Smith Machine, different angles, different feel all the above will spurt more growth

joedemarco
01-06-2011, 04:06 PM
Great leg workout, Steve! Very impressive! Let us know how those wheels feel tomorrow.

mrky03
01-06-2011, 05:55 PM
Great workout! I hear ya about the love handles, its amazing how quickly fat can accumulate!

Mac
01-07-2011, 07:17 AM
Great leg workout, Steve! Very impressive! Let us know how those wheels feel tomorrow.

Thanks Joe.

So far, so good with the legs. But you know that day TWO is always worse.

I even managed to shovel 4" of snow from the long ass driveway. Thankfully it's all downhill so I take two shovels and push it to the bottom and then shovel it.

Using the Smith Machine saved my back. Last time I did 12 sets of squats, my back was wretched for a week.

Baldiewonkanobi
01-07-2011, 08:04 AM
Nasty day there in the Smith Machine. Yeah day 2 DOMS :hypno:. Pray for sunshine.


Bill

Mac
01-07-2011, 08:34 AM
Nasty day there in the Smith Machine. Yeah day 2 DOMS :hypno:. Pray for sunshine.


Pray all I f'n want, it's going to snow more. Predicting up to 12" inches, depends on the wind direction off the lake.

Bryan Hildebrand
01-07-2011, 08:38 AM
nice. I would love to see the snow. after leaving buffalo, I miss it a bunch. we dont get much here in tejas.

Mac
01-07-2011, 08:43 AM
nice. I would love to see the snow. after leaving buffalo, I miss it a bunch. we dont get much here in tejas.

I can take a picture of it! Can't afford to ship it to Tejas!

I don't think I will ever miss snow and I am more than willing to find out just how much I can.

DUKE56
01-07-2011, 09:11 AM
I love to see snow, I just can't afford for it to snow.

KevinCouch
01-07-2011, 09:31 PM
Your quads sore yet? Damn Steve you've really bumped the intensity up!

Mac
01-08-2011, 09:05 AM
Your quads sore yet? Damn Steve you've really bumped the intensity up!

If you were to see me trying to sit down in the couch or my office chair, you would need not ask!

They're sore, but not too sore. It feels really good kind of sore. I can't match your 315x20 reps or whatever it is you do.

I hated not being able to workout hard, and i have been hitting my legs hard the past two months, until I sneezed and put my back out of place. Don't laugh too hard.

Mac
01-08-2011, 06:42 PM
Chest - used very light weights, ones that would not cause any discomfort when my shoulder. Shoulder is getting better, slowly. Felt good to have some blood in the chest and shoulders.

8 sets wide grip bench 20 - 30 reps [ to failure on set 5-8 ]
4 sets of cable crossovers 20 reps ouch
4 sets of rear delts - 15 -20 reps

10 minutes of fast walk on treadmill

down one pound despite eating lots of good clean food today and yesterday.

KevinCouch
01-08-2011, 06:53 PM
Chest - used very light weights, ones that would not cause any discomfort when my shoulder. Shoulder is getting better, slowly. Felt good to have some blood in the chest and shoulders.

8 sets wide grip bench 20 - 30 reps [ to failure on set 5-8 ]
4 sets of cable crossovers 20 reps ouch
4 sets of rear delts - 15 -20 reps

10 minutes of fast walk on treadmill

down one pound despite eating lots of good clean food today and yesterday.

Smart move on the light weights Steve. Keep that shoulder from getting worse. Gotta stay healthy.

joedemarco
01-08-2011, 07:48 PM
Make sure you ice that shoulder down after training. It makes a big difference! Glad you are on the mend.

Mac
01-09-2011, 08:41 AM
Thank guys. Everyday its getting better. Didn't ice it down yesterday. I got to remember to do that. If it isn't hurting, I don't do it.

Mac
01-09-2011, 09:23 PM
Lats - I only managed to get in half my workout. Had to go pick up one of the kids at a friends.

So I got in about 12 sets and left. Icing down my shoulder like the doc recommended.

Mac
01-11-2011, 09:35 PM
Triceps - Abs - Calves

one arm DB French curl
20x20
25x20
30x15
35x12
40x10

Lying DB Extension
40x10 right 2 - left ( causes pain in shoulder $@#$@#$ )

One Arm Rope Extension [ superset with one arm PD ]
60x20
70x14
80x12
90x10
100x8

One arm Rope PD
60x15
70x12
80x10
90x10
100x10

Abs
5 sets rope crunches

Calves
5 sets 15 reps

leanbody
01-12-2011, 12:55 AM
Yo bro - nice log - great to see what you have accomplished in the last few years - it does feel great to make those changes in your physique. i hear you about being sore over 50. i am always sore - i try to manage my workouts for maximum effort (= soreness)but still a 2-3 day recovery. I'm not always successful - fukked up my elbo tendon when i was feeling SO strong on DB arm curls!....2-3 weeks to get over that!

Amazon Doll
01-12-2011, 10:40 AM
I don't think I will ever miss snow and I am more than willing to find out just how much I can.

It's nice and warm here in Florida ;)

Mac
01-13-2011, 10:26 PM
It's nice and warm here in Florida ;)

Probably not tonight it isn't. :no: Not too many places that are warm around the country today.

Mac
01-13-2011, 10:30 PM
Biceps, Abs and calves - great workout. minimal shoulder pain, good pump, down one LB from being up 10lbs.

6 sets one arm cable curls
40x20 - 50x20 - 60x20 - 70x15 - 80x10 - 50x10

4 sets one are machine curls
35x20 40x15 45x15 20x20

4 sets of db hammer curls
25x15 30x15 35x10 40x10

6 sets of abs
4 sets of seated calves

KyMuscle
01-13-2011, 10:41 PM
Love those one-arm cable curls. I do them as my final biceps exercise, with my back to the pulley station. Is that how you do them?

Amazon Doll
01-13-2011, 11:00 PM
Probably not tonight it isn't. :no: Not too many places that are warm around the country today.I had my shorts and a t-shirt on when I went to the store at 9:30pm.. I just closed the windows. The weather channel says it is 45 degrees out but I non't believe them!

Mac
01-13-2011, 11:07 PM
Love those one-arm cable curls. I do them as my final biceps exercise, with my back to the pulley station. Is that how you do them?

I curl across the front of my body when doing them. I stand like I would be doing crossovers and curl towards the center of my body and turn my palm up and out. This really hits the peak. I don't do a full ROM and straighten my arm but keep tension on the muscle the entire time.

It helps to eliminate any shoulder impingement and pain I get.

Mac
01-13-2011, 11:14 PM
I had my shorts and a t-shirt on when I went to the store at 9:30pm.. I just closed the windows. The weather channel says it is 45 degrees out but I non't believe them!

This is a cool map shows temps around the US.

http://www.wrh.noaa.gov/zoa/mwmap3.php?map=usa

Daytona Beach is at 36. brrrrrrrrr It's a balmy 21 here.

Mac
01-14-2011, 05:52 PM
Leg day - bumped up the weight and lowered the reps. Good workout. Down another LB.

Squats - 90% full squat

135x10
225x10
275x6
300x6
320x6
345x6
375x6
400x4
420x3

5 sets unilateral leg extensions - forced reps and partials last 3 sets to failure
40x20
60x12
70x10
90x10
100x10

4 sets standing leg curls
4 sets adductors - light weight high reps- haven't done these in a while
2 sets hyperextensions

KevinCouch
01-14-2011, 08:25 PM
Leg day - bumped up the weight and lowered the reps. Good workout. Down another LB.

Squats - 90% full squat

135x10
225x10
275x6
300x6
320x6
345x6
375x6
400x4
420x3

5 sets unilateral leg extensions - forced reps and partials last 3 sets to failure
40x20
60x12
70x10
90x10
100x10

4 sets standing leg curls
4 sets adductors - light weight high reps- haven't done these in a while
2 sets hyperextensions

420 pound squats? Steve, awesome leg workouts. I've seen a huge difference in your workouts over the last 6 months! Keep it going, just keep it safe and don't get injured 6 months to go. Great Job!

Mac
01-14-2011, 08:43 PM
420 pound squats? Steve, awesome leg workouts. I've seen a huge difference in your workouts over the last 6 months! Keep it going, just keep it safe and don't get injured 6 months to go. Great Job!

I should clarify, 420lb Smith Machine squats. I know the bar doesn't weigh 45lbs, so it isn't like a free form squat, where I would guess I would max out at 360 or so for 3 reps at full squat depth.

The bumpers are set so I don't need a spot and I asked my friend if I was hitting 100% full squat, he said NO maybe 90, so I will settle for that. If I go any lower it really hits the lower back.

thanks Kevin!

Hammerfit
01-15-2011, 08:48 AM
I should clarify, 420lb Smith Machine squats. I know the bar doesn't weigh 45lbs, so it isn't like a free form squat, where I would guess I would max out at 360 or so for 3 reps at full squat depth.

The bumpers are set so I don't need a spot and I asked my friend if I was hitting 100% full squat, he said NO maybe 90, so I will settle for that. If I go any lower it really hits the lower back.

thanks Kevin!

Great way to put some heavy stress on them Steve, good Job!

Mac
01-15-2011, 09:03 AM
Great way to put some heavy stress on them Steve, good Job!

Thanks Mike. It felt really good too!

freebirdmac
01-15-2011, 10:36 AM
I don't know about you, but my legs are sore this morning :)

If only soreness meant mega growth.

Mac
01-15-2011, 11:25 AM
My adductors are sore, that's it so far. We'll see what tomorrow brings!

freebirdmac
01-15-2011, 12:03 PM
My adductors are sore, that's it so far. We'll see what tomorrow brings!

Negged!!!!!!!


j/k :)

Mac
01-17-2011, 07:09 PM
Negged!!!!!!!


j/k :)

Quads and hams never got sore, only my adductors did, and they still are.

Going to skip shoulders and chest tonight, shoulder seems worse today as I picked something up wrong and felt bad pain.

Off to the gym soon!

freebirdmac
01-17-2011, 07:28 PM
Damn. I hope it's a temporary shoulder issue. I am so leery of mine. Kind of tweaked my right one tonight. Not sure how as I did lower body and back.

Mac
01-17-2011, 09:29 PM
Chest / Shoulders - can't stand to not workout my shoulders and chest so despite the left shoulder pain, I did it anyways. Pyramid the weights and kept the reps high. Endorphins kicked in after awhile. Feel better now then when I left for the gym. Up two pounds.

7 sets of machine bench press 15-20 reps
5 sets of machine inclines 10-12 reps
6 sets of cable cross overs 10 reps
4 sets of rear delt machine 15 reps
2 sets of DB press 30 reps

axioma
01-18-2011, 09:48 AM
I should clarify, 420lb Smith Machine squats. I know the bar doesn't weigh 45lbs, so it isn't like a free form squat, where I would guess I would max out at 360 or so for 3 reps at full squat depth.

The bumpers are set so I don't need a spot and I asked my friend if I was hitting 100% full squat, he said NO maybe 90, so I will settle for that. If I go any lower it really hits the lower back.

thanks Kevin!

I am just getting back, feeling like a wuss. I see some guys doing "partial reps" on the leg press. I hit the presses after preexhausting with deep hacks. I think I'm doing some partial range stuff too, not wanting to go so deep as to cause my back to round up off the seat, just keeping the weight moving steady.
Z and I are leaving and she makes a comment about guys barely moving the weight. Ouch! I start to get defensive...she starts laughing. "You were only doing partials? Sweetheart, they were still twice the range of motion of those other guys!" Wheeeww.

The point? Mac, your 90% is probably twice the range of most guys 100%.

Hammerfit
01-18-2011, 10:01 AM
Chest / Shoulders - can't stand to not workout my shoulders and chest so despite the left shoulder pain, I did it anyways. Pyramid the weights and kept the reps high. Endorphins kicked in after awhile. Feel better now then when I left for the gym. Up two pounds.

7 sets of machine bench press 15-20 reps
5 sets of machine inclines 10-12 reps
6 sets of cable cross overs 10 reps
4 sets of rear delt machine 15 reps
2 sets of DB press 30 reps

Good Job Steve!

Mac
01-18-2011, 10:40 AM
I am just getting back, feeling like a wuss. I see some guys doing "partial reps" on the leg press. I hit the presses after preexhausting with deep hacks. I think I'm doing some partial range stuff too, not wanting to go so deep as to cause my back to round up off the seat, just keeping the weight moving steady.
Z and I are leaving and she makes a comment about guys barely moving the weight. Ouch! I start to get defensive...she starts laughing. "You were only doing partials? Sweetheart, they were still twice the range of motion of those other guys!" Wheeeww.

The point? Mac, your 90% is probably twice the range of most guys 100%.

I used to do 1/2 squats in the power rack. I was doing 20 reps with 405 and maxed out around 700 for a single. Guys in the gym gave me shit about it all the time. But they didn't seem to notice the full squats I did as well.

The 10x10 sets of ass to the ground squats work very well, except too much weight was giving me lower back issues.

Mac
01-18-2011, 10:42 AM
Good Job Steve!

Thanks Mike.

Oddly enough, my shoulder feels much better today AFTER working them last night.

Hammerfit
01-18-2011, 11:20 AM
Thanks Mike.

Oddly enough, my shoulder feels much better today AFTER working them last night.

Blood flow to the injured area always seems to help, just have to be smart about it which I know you are

Mac
01-18-2011, 09:33 PM
Biceps - late night workout for me. Felt good, shoulder improving.

One arm cable curls
40x20
50x15
60x12
70x10
80x10
90x6
100x3

one arm machine curls
40x15
45x12
30x20

DB concentration curls
40x15
40x12
40x10

HeavyDutyGuy
01-19-2011, 01:47 PM
Shoulder problems are a bitch. I tell people the shoulder and the knee seem to be the most vulnerable. Hydrotherapy- hot- is my favorite- and cutting ROM on pressing..

Mac
01-19-2011, 09:27 PM
Legs - great workout, lots of volume, NO PAIN !

Smith Squats - 90% depth

135x20
225x10
315x10
365x8
405x6
430x3
440x2
315x10
335x10
275x10 tut - no lockout
275x10 no lockouts

Leg extension - unilateral
45x20
60x15
75x10
90x10
105x10

turn to one side on hip extensions
70x10
70x10

Bilateral leg extension
275x6

Leg curls
6 sets 10-12 reps

Adductors
4 set 20-40 reps

Lunges BW
4 sets 20 reps

This is in response to Hammer's 30 set leg workout!!! Thanks for the motivation Mike.

mrky03
01-20-2011, 05:17 AM
Awesome training Steve! You are very strong on those Smith squats! Megga volume too! Keep it up injury free!

Mac
01-20-2011, 07:01 AM
Awesome training Steve! You are very strong on those Smith squats! Megga volume too! Keep it up injury free!

Thanks Joel. Injury free is where I want to be.

I feel really good this morning too considering the volume and weight I used. I increased my protein intake considerably in the last week and my bodyweight went up and fat went down.

Hammerfit
01-20-2011, 08:57 AM
Legs - great workout, lots of volume, NO PAIN !

Smith Squats - 90% depth

135x20
225x10
315x10
365x8
405x6
430x3
440x2
315x10
335x10
275x10 tut - no lockout
275x10 no lockouts

Leg extension - unilateral
45x20
60x15
75x10
90x10
105x10

turn to one side on hip extensions
70x10
70x10

Bilateral leg extension
275x6

Leg curls
6 sets 10-12 reps

Adductors
4 set 20-40 reps

Lunges BW
4 sets 20 reps

This is in response to Hammer's 30 set leg workout!!! Thanks for the motivation Mike.

Nice job there lil Bro, It's great we motivate each other to go beyond our human tolerances! I'm glad to see you upping your protein as well. Careful on that heavy low rep chit.

KevinCouch
01-20-2011, 09:14 AM
Nice job there lil Bro, It's great we motivate each other to go beyond our human tolerances! I'm glad to see you upping your protein as well. Careful on that heavy low rep chit.

Nice Steve! X2 on Hammer's comments about extremely low reps for smaller muscle groups. I tour a bicep years ago (even as a young guy) doing low reps with biceps with very heavy weights on curls.

Mac
01-20-2011, 09:51 AM
Nice Steve! X2 on Hammer's comments about extremely low reps for smaller muscle groups. I tour a bicep years ago (even as a young guy) doing low reps with biceps with very heavy weights on curls.

Thanks Kevin.

While you tore a bicep, that's probably what f'kn got you those 19" guns, lifting heavy ass weight.

:hypno:

I had put more weight on the bar and was contemplating a single and thought to myself, " WTF are you doing " and then brought it down to 315 for 10.

Don't you just love the feeling and effect of heavy squats though?

KevinCouch
01-20-2011, 10:05 AM
Thanks Kevin.

While you tore a bicep, that's probably what f'kn got you those 19" guns, lifting heavy ass weight.

:hypno:

I had put more weight on the bar and was contemplating a single and thought to myself, " WTF are you doing " and then brought it down to 315 for 10.

Don't you just love the feeling and effect of heavy squats though?

Oh yea, no better feelin when you hit a heavy squat, better than s*x..ok not really. I was lookin at your bicep workout above and you did very low reps for curls with HEAVY weights and it brought back an old memory of me pushin very heavy and low rep for my curls. Don't know about yours but my bicep tendons ache from time to time. My biceps are hurtin now from 12 sets of wide grip pullups a couple of days ago becaus it was something my bi's aren't accustomed to.

Mac
01-20-2011, 02:40 PM
Oh yea, no better feelin when you hit a heavy squat, better than s*x..ok not really. I was lookin at your bicep workout above and you did very low reps for curls with HEAVY weights and it brought back an old memory of me pushin very heavy and low rep for my curls. Don't know about yours but my bicep tendons ache from time to time. My biceps are hurtin now from 12 sets of wide grip pullups a couple of days ago becaus it was something my bi's aren't accustomed to.


100lbs on the cable = 65 - 70lbs tops. So I don't think that will tear my biceps. Do you? You used much more weight than I do, so that's why you might have injured it.

My shoulders hurt doing heavy biceps more than anything.

My reps scheme is all over the place, from 2 reps to 100 reps.

Hammerfit
01-20-2011, 04:51 PM
100lbs on the cable = 65 - 70lbs tops. So I don't think that will tear my biceps. Do you? You used much more weight than I do, so that's why you might have injured it.

My shoulders hurt doing heavy biceps more than anything.

My reps scheme is all over the place, from 2 reps to 100 reps.



My shoulders hurt doing heavy biceps more than anything.

I dont know if you have tried this but it worked for me I got where I couldnt do standing bar bell curls or incline bench curls without my front delt killing me so now I do only supported bicep work where I can take the delt out of the equation, preacher bench, spider curls, etc. All but has eliminated shoulder pain

joedemarco
01-20-2011, 05:16 PM
My shoulders hurt doing heavy biceps more than anything.

I dont know if you have tried this but it worked for me I got where I couldnt do standing bar bell curls or incline bench curls without my front delt killing me so now I do only supported bicep work where I can take the delt out of the equation, preacher bench, spider curls, etc. All but has eliminated shoulder pain

I agree, Mike. I like sticking with a lot of movements that take the delts out of it such as preachers, etc.

Mac
01-20-2011, 05:26 PM
I agree, Mike. I like sticking with a lot of movements that take the delts out of it such as preachers, etc.

I do most of my bicep work with my arm supported except the one arm cable curls. I don't face the machine, but instead turn 90 to it and curl across the front of my body, which helps to minimize shoulder involvement.

HeavyDutyGuy
01-20-2011, 05:42 PM
I am liking the Alt DB curls and Cable curls the best.. popped fibers a few months back on preachers on the negative part- weird.

KevinCouch
01-21-2011, 09:23 AM
I do most of my bicep work with my arm supported except the one arm cable curls. I don't face the machine, but instead turn 90 to it and curl across the front of my body, which helps to minimize shoulder involvement.

Gonna have to start doing more of these types of exercises. I think my bicep where it connects to my delt has been tweaked because of exactly what you're talking about.

Mac
01-21-2011, 12:48 PM
Gonna have to start doing more of these types of exercises. I think my bicep where it connects to my delt has been tweaked because of exactly what you're talking about.

Yep, I have had issues there, or at least that's where it was hurting.

Sometimes I wonder if an impingement in another part of the shoulder makes the pain appear here too.

Do a Google on Deltoid Tuberosity

mrky03
01-22-2011, 08:15 AM
Geez, what is it with biceps? lol I have some inflamation or a sprain in my right bicep, actually more in my forearm but it affects me when I do curls. Its happened before. Always something isn't it!

You are doing great with your training concidering the injurys you're battling though! I know the feeling!

Mac
01-22-2011, 08:33 AM
Geez, what is it with biceps? lol I have some inflamation or a sprain in my right bicep, actually more in my forearm but it affects me when I do curls. Its happened before. Always something isn't it!

You are doing great with your training concidering the injurys you're battling though! I know the feeling!

I am familiar with the forearm, tennis elbow, overuse problem. When I have that, I wear a tight adjustable velcro band around my upper forearm.

I haven't had that problem since I started doing direct forearm work.

Yes, we unfortunately all know the feeling.

Mac
01-22-2011, 07:20 PM
Arms - good workout. up a pound from last workout, but look leaner. My legs are certainly growing from the last few squats sessions.

V-bar pushdowns
120x65 - pushed until i had no more left
150x24
150x13
150x12

one arm cable curls - elbow supported on bench
50x15
60x10
70x10
80x10
90x6 - squeezed out some 1/2 reps on last 3 sets

one arm rope PD - super setted with above curls fast pace
60x20
70x10
80x10
90x10
100x6 fried triceps

French DB curls - deep/slow
20x20
30x12
35x6

one arm machine curls
30x20
30x18
30x15 1/2 rep squeeze on each set

one arm rope ext
60x12
70x12
80x10

Mac
01-24-2011, 10:04 PM
Back - minimal shoulder pain when doing lats for the first time in months. There may be some hope after all. Up another LB. I am suppose to be losing, not gaining.

Unilateral cable pulldowns
100x30
150x10
160x10
170x10
180x8 - one minute rest between last 3 sets
150x12 to failure
150x11

Lo-pulley rows
120x30
150x10
180x10
200x8

Rope pulls
4 sets

close grip pulldowns
3 sets
120x12 - squeeze and hold

Rear delt machine - no pain here
100x20
130x10
155x6
155x5 to failure

Abs
4 sets rope crunch

Hammerfit
01-25-2011, 08:17 AM
Back - minimal shoulder pain when doing lats for the first time in months. There may be some hope after all. Up another LB. I am suppose to be losing, not gaining.

Unilateral cable pulldowns
100x30
150x10
160x10
170x10
180x8 - one minute rest between last 3 sets
150x12 to failure
150x11

Lo-pulley rows
120x30
150x10
180x10
200x8

Rope pulls
4 sets

close grip pulldowns
3 sets
120x12 - squeeze and hold

Rear delt machine - no pain here
100x20
130x10
155x6
155x5 to failure

Abs
4 sets rope crunch

glad to hear the shoulder pain has eased that extra weight is prob leg gain?!

joedemarco
01-25-2011, 08:24 AM
Good to hear the shoulder pain is letting up. Just keep training smart, like you have been doing, and I'm sure it will be back to normal in no time.

I was thinking the same thing as Hammer....maybe the extra pound is in the legs?

Mac
01-25-2011, 08:25 AM
that extra weight is prob leg gain?!

I like that way of thinking! My diet has been good, so let's hope the gain is muscle.

axioma
01-25-2011, 08:40 AM
Legs have a way of shooting you through those plateaus...

Mac
01-25-2011, 10:46 AM
Started using two new OTC supplements today.

Ubiquinol and Astaxanthin. They will become staples in my daily regimen of supps.

Hammerfit
01-25-2011, 10:55 AM
Started using two new OTC supplements today.

Ubiquinol and Astaxanthin. They will become staples in my daily regimen of supps.

whats that?

Mac
01-25-2011, 11:31 AM
whats that?

http://www.nutrasanus.com/astaxanthin.html


Possible Human Benefits of Astaxanathin
Increases strength and endurance.
Alleviates symptoms in patients with H. pylori (pre-ulcer indigestion).
Protects cells and mitochondrial membranes from oxidative damage, thus protecting the cell from oxidative damage.
Boosts immune system by increasing the number of antibody-producing cells.
Prevents the initiation of cancer cells in the tongue, oral cavity, large bowel, bladder, uterus, and breast.
Inhibits lipid peroxidation that causes plaque formation, thus reducing risk of cardiovascular disease.
Alleviates stress and may assist in neurodegenerative conditions such as AMD, Alzheimer's, Parkinson's, ALS.
Protects the eyes and skin from UV A and B damage by quenching singlet and triplet oxygen.
Reduces the number of new and abnormal cells in the liver.


http://products.mercola.com/coq10-ubiquinol/

Ubiquinol is a reduced from of coQ10

Hammerfit
01-25-2011, 11:43 AM
http://www.nutrasanus.com/astaxanthin.html


Possible Human Benefits of Astaxanathin
Increases strength and endurance.
Alleviates symptoms in patients with H. pylori (pre-ulcer indigestion).
Protects cells and mitochondrial membranes from oxidative damage, thus protecting the cell from oxidative damage.
Boosts immune system by increasing the number of antibody-producing cells.
Prevents the initiation of cancer cells in the tongue, oral cavity, large bowel, bladder, uterus, and breast.
Inhibits lipid peroxidation that causes plaque formation, thus reducing risk of cardiovascular disease.
Alleviates stress and may assist in neurodegenerative conditions such as AMD, Alzheimer's, Parkinson's, ALS.
Protects the eyes and skin from UV A and B damage by quenching singlet and triplet oxygen.
Reduces the number of new and abnormal cells in the liver.


http://products.mercola.com/coq10-ubiquinol/

Ubiquinol is a reduced from of coQ10
would you take this and coQ10? My bp is really under control on coQ10, last nite checked at 110/72

Mac
01-25-2011, 11:50 AM
You would not need to take coQ10, when taking Ubiquinol.

As you get older, you are less able to use the oxidative form of coQ10. Ubiquinol is superior to coQ10 for this reason, as it is an unoxidized and reduced form of coQ10, similar to an extract for herbs.

It also cost more, so that in itself can be a determining factor.

It is a more potent anti-oxidant than coQ10, which in turn help your body to use Vitamin C and E more efficiently.

Hammerfit
01-25-2011, 12:27 PM
You would not need to take coQ10, when taking Ubiquinol.

As you get older, you are less able to use the oxidative form of coQ10. Ubiquinol is superior to coQ10 for this reason, as it is an unoxidized and reduced form of coQ10, similar to an extract for herbs.

It also cost more, so that in itself can be a determining factor.

It is a more potent anti-oxidant than coQ10, which in turn help your body to use Vitamin C and E more efficiently.

ok, you got me on the coQ10 are you now telling me to stop that and get on this?

Hammerfit
01-25-2011, 12:35 PM
ok, you got me on the coQ10 are you now telling me to stop that and get on this?

just checked prices....$ 21 for 120ea 200mg coQ10 - $ 96 for 120 200mg ubiquinol

Mac
01-25-2011, 01:18 PM
ok, you got me on the coQ10 are you now telling me to stop that and get on this?

No, that's what I am doing. You decide for yourself if you see the benefits of it over coQ10 vs. price.

Your price checks are not comparing apples to apples.

I have 100mg ubi, 60 gels for $23, which is considerably more effective than coQ10 at 100mg.

Hammerfit
01-25-2011, 01:54 PM
No, that's what I am doing. You decide for yourself if you see the benefits of it over coQ10 vs. price.

Your price checks are not comparing apples to apples.

I have 100mg ubi, 60 gels for $23, which is considerably more effective than coQ10 at 100mg.

hmmm is my math off sounds like we are saying same thing?
mine: 200mg 120 ea = $96
yours: 100mg 60 ea = $23; 2 btls of 100mg to dbl the dose to 200mg = $46
x 2 again to dbl quantity from 60 to 120 = $92

Im taking 200mg co-q-10 2 x day =400mg
Are you saying I only need 100mg a day of ubi? If thats the case then the cost is equal in my case

BTW...Im taking what you say to take! Fuck, you lowered my BP by 20-30 points! Im on 200mg x 2 of the Q and celery seed 1500mg at least once a day, if I feel bp creep up I take another 1500mg on that my bp went from 180/98 to 110/72 in a few weeks and has stayed rock solid every since

for those of you ready this shit, this guy knows he otc stuff, listen to him, I'm living proof!

Mac
01-25-2011, 02:08 PM
hmmm is my math off sounds like we are saying same thing?



No, my eyes are, or rather my reading comprehension. I read 100mg vs. 200mg in your pricing example.

It's not a matter of price of one over the other for me, but the efficacy of the ubi over regular coQ10. Beyond the benefit of any antioxidant, I am looking for the reduced inflammation and increased stamina, energy production reported by many using ubiquinone.

Thanks for the flowers, but I don't consider myself to be all knowing about OTC supplements, only to convey my personal experience using some of them, like the celery seed extract.

KyMuscle
01-25-2011, 03:07 PM
Mac, is your experience/opinions about the above and other OTC supplements posted somewhere?

Last physical, my BP was borderline high (given my lifestyle, I was astounded, but the doc attributed it to aging) and the doc suggested RX meds as a preventative. I take no RXs now and refuse to go down that slippery slope.

I'm interested in whatever you know about this stuff.

mrky03
01-25-2011, 04:53 PM
Training looks spot on MacTech! Keep doing what you do! Ignore the negativity from other boards!

Hammerfit
01-25-2011, 05:10 PM
Mac, is your experience/opinions about the above and other OTC supplements posted somewhere?

Last physical, my BP was borderline high (given my lifestyle, I was astounded, but the doc attributed it to aging) and the doc suggested RX meds as a preventative. I take no RXs now and refuse to go down that slippery slope.

I'm interested in whatever you know about this stuff.

Say no to BP meds, nasty stuff. All kind of sides. Steve can fix you up.

Mac
01-25-2011, 05:53 PM
Mac, is your experience/opinions about the above and other OTC supplements posted somewhere?

Last physical, my BP was borderline high (given my lifestyle, I was astounded, but the doc attributed it to aging) and the doc suggested RX meds as a preventative. I take no RXs now and refuse to go down that slippery slope.

I'm interested in whatever you know about this stuff.

My BP rises just seeing a doctor in a white coat!

I have mentioned my experience with celery seed extract lowering my BP from 140/90 or so down to its current level, 115/65 with just using the celery seed extract.

The Ubiquinol will also help with BP and overall is a great supplement for us older BBs.

Just say NO to DRUGS. Well at least BP meds.

Mac
01-25-2011, 05:56 PM
Training looks spot on MacTech! Keep doing what you do! Ignore the negativity from other boards!

Thanks Joel. I do ignore it by not going there anymore.

Time to go train legs, I am psyched!

KevinCouch
01-25-2011, 05:57 PM
My BP rises just seeing a doctor in a white coat!

I have mentioned my experience with celery seed extract lowering my BP from 140/90 or so down to its current level, 115/65 with just using the celery seed extract.

The Ubiquinol will also help with BP and overall is a great supplement for us older BBs.

Just say NO to DRUGS. Well at least BP meds.

alright Steve, I have stage 1 elevated BP what dose of each should I take? I don't take any rx for BP or anything else. I'd like to try this before take drugs for it.....

Mac
01-25-2011, 06:07 PM
alright Steve, I have stage 1 elevated BP what dose of each should I take? I don't take any rx for BP or anything else. I'd like to try this before take drugs for it.....

Celery Seed Extract at 1 or 2 capsules ED

http://www.vitacost.com/Natural-Factors-Celery-Seed-Extract

1 ED works well for me.

Hammerfit
01-25-2011, 06:37 PM
Celery Seed Extract at 1 or 2 capsules ED

http://www.vitacost.com/Natural-Factors-Celery-Seed-Extract

1 ED works well for me.

dang mine are 3 pills = 1200mg those are 1 pill = 1500mg

freebirdmac
01-25-2011, 06:52 PM
Nice overview http://www.umm.edu/altmed/articles/celery-seed-000231.htm

Mac
01-25-2011, 09:37 PM
Legs - awesome workout. First impressions of ubiquinol for increased stamina, it f'n worked tonight. Up TWO more lbs BW.

Smith Squats

135x20
225x10
315x10
365x10
405x5
455x3
315x10 tut - no lockout
335x10 no lockout - just made 10 reps
335x10
315x10

Unilateral Leg extension
60x20
75x10
90x10
105x10
105x10

Adductors
100x60

Seated unilateral leg curls
45x15
45x15
45x15

Standing leg curls
40x10

Mac
01-26-2011, 06:58 AM
dang mine are 3 pills = 1200mg those are 1 pill = 1500mg

Are you taking the extract or just celery seed?

The pills I take, that I linked to above are 75mg,

Hammerfit
01-26-2011, 08:24 AM
Are you taking the extract or just celery seed?

The pills I take, that I linked to above are 75mg,

http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VS-1964

axioma
01-26-2011, 08:27 AM
great workout.

easy to mistake the celery seed for the "extract". Not even in the same place at the vitamin store. I would like for you to shoot me a list of "must have" herbals, etc. If you have a brand that you really like great, if not, I will look at some companies we have already affiliated with, vitabase, and see what formulations they have.

I am with Hammer, you are the herbal guru...how bout some ganja extract...very ubiquitous!

Mac
01-26-2011, 08:30 AM
.how bout some ganja extract...very ubiquitous!

I have decided to keep that all to myself!

Mac
01-26-2011, 08:40 AM
http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VS-1964

While just the seed is viable for reducing BP, it takes a lot more of it to provide what the extract does in a single capsule.

Hammerfit
01-26-2011, 09:03 AM
While just the seed is viable for reducing BP, it takes a lot more of it to provide what the extract does in a single capsule.

Im up for some ganja extract too! So the extract will do as well w the bp? thanks for the tip....Im always looking to decrease the number of all these pills I take 2x every day

Hammerfit
01-26-2011, 09:07 AM
great workout.

easy to mistake the celery seed for the "extract". Not even in the same place at the vitamin store. I would like for you to shoot me a list of "must have" herbals, etc. If you have a brand that you really like great, if not, I will look at some companies we have already affiliated with, vitabase, and see what formulations they have.

I am with Hammer, you are the herbal guru...how bout some ganja extract...very ubiquitous!


great idea! No matter if he wants to admit or not Steve is the herb guru I want to see the list too! I was just thinking maybe this is another thread? This is extremely important topic...as I said before Steve may have kept me out of the hospital or even worse

Mac
01-26-2011, 09:08 AM
So the extract will do as well w the bp?

Absolutely, it will do a better job. 1 ED works well for me.

Vitacost has better prices than VitaminShoppe. At least for the extract it's $4 cheaper.

Hammerfit
01-26-2011, 09:26 AM
Legs - awesome workout. First impressions of ubiquinol for increased stamina, it f'n worked tonight. Up TWO more lbs BW.

Smith Squats

135x20
225x10
315x10
365x10
405x5
455x3
315x10 tut - no lockout
335x10 no lockout - just made 10 reps
335x10
315x10

Unilateral Leg extension
60x20
75x10
90x10
105x10
105x10

Adductors
100x60

Seated unilateral leg curls
45x15
45x15
45x15

Standing leg curls
40x10

Ok, just so this forum doesnt turn into a pat each on the back all the time bs I am going to add some input here on your leg training, take it for what it is meant, meaningful help not negative feedback

I wasnt going to say anything until Lisa read it last nite and said what I was already thinking. You have made TREMENDOUS gains in your leg training. Your weights and volume are spot on and even your leg extensions are very heavy but what's up with the ham work? These numbers dont compute not even close! You are blasting away at quads and it at least appears you are sandbagging the hammies. Now dont tell me something I dont already know that squats are training hams and glutes too. My point is your not stressing the supplement work on hams with those weights. If you said you were doing 40-60lb extensions then 40lb curls that would make sense. However you are obvisouly much stronger than that or (a). you couldnt squat 405 and (b). you couldnt do strict leg extensions with that weight. See my point? Also remember this, we all want better quad sweeps so we focus on quads. But you want bigger thicker legs? Work HEAVY ass weights on the hams. Thats the bigger muscle and needs the heavy loads. Heavy SLDL, heavier strict curls, etc. Now Im not advocating throwing around heavy weight without strict form. You know how to lift and Im sure Im not telling you something you dont already know. But maybe sometimes we need to hear it from someone else.

Bottom line: train heavy with point on form. Dont sandbag those hammies or you are going to have balance issue down the road.

Side note: alot of peeps (Lisa) struggle w lying leg curls because it strains their lower back. Check out Charles Glass training a guy's hams at Golds.(BB.com) He talks about it and recommends lifting your torso up off the bench so that your quads lift when you curl, takes the stress of the back and contracts the hams even better. Also the standing leg curl is much more effective IMHO.

KevinCouch
01-26-2011, 09:56 AM
Ok, just so this forum doesnt turn into a pat each on the back all the time bs I am going to add some input here on your leg training, take it for what it is meant, meaningful help not negative feedback

I wasnt going to say anything until Lisa read it last nite and said what I was already thinking. You have made TREMENDOUS gains in your leg training. Your weights and volume are spot on and even your leg extensions are very heavy but what's up with the ham work? These numbers dont compute not even close! You are blasting away at quads and it at least appears you are sandbagging the hammies. Now dont tell me something I dont already know that squats are training hams and glutes too. My point is your not stressing the supplement work on hams with those weights. If you said you were doing 40-60lb extensions then 40lb curls that would make sense. However you are obvisouly much stronger than that or (a). you couldnt squat 405 and (b). you couldnt do strict leg extensions with that weight. See my point? Also remember this, we all want better quad sweeps so we focus on quads. But you want bigger thicker legs? Work HEAVY ass weights on the hams. Thats the bigger muscle and needs the heavy loads. Heavy SLDL, heavier strict curls, etc. Now Im not advocating throwing around heavy weight without strict form. You know how to lift and Im sure Im not telling you something you dont already know. But maybe sometimes we need to hear it from someone else.

Bottom line: train heavy with point on form. Dont sandbag those hammies or you are going to have balance issue down the road.

Side note: alot of peeps (Lisa) struggle w lying leg curls because it strains their lower back. Check out Charles Glass training a guy's hams at Golds.(BB.com) He talks about it and recommends lifting your torso up off the bench so that your quads lift when you curl, takes the stress of the back and contracts the hams even better. Also the standing leg curl is much more effective IMHO.

Good points Mike. I've been guilty of not workin hammies like I should cuz I've been concentrating so much on my quad development. One thing I've done the last couple of months is splitting hams and quads on different days so I'm not completely drained by the time I get to them. It's helped me because now I get 2 days a week in on hammies, 1 indirect work with all the squats and direct stimulation 3 days later.

Like Mike said Steve, since I've been on this forum you're weights and volume has dramatically increased and we haven't seen progress pics but I'm sure your going to unveil a tremendous package in Pitt!!

Mac
01-26-2011, 09:56 AM
Hey big bro. Thanks for the comments. When I posted that last night I knew someone would comment on the low weights doing the hammies.

Couple of points
1] I can't squat 405 for a 90 degree full depth powerlift squat. That last 10% depth is extremely tough, as you know.
2] These are smith machine squats and we all know the bar isn't 45lbs and my weight listed doesn't account for that. I add it up just like it's a regular oly bar.
3] You are 100% correct on the fact I sandbagged it.
4] I was totally, absolutely fried and was ready to walk out after the leg extensions.
5] I am following the masters here that are doing legs twice a week and this week I am returning to work hams separate from the quads. These were just flush the muscles of lactic acid, or produce more, I don't know.
6] My hamstring strength is abysmal, always has been due to very short muscle bellies and insertions, much like my biceps.
7] 40lbs on these machines felt like 70lbs.

Here is a post from my journal (http://mrpa1986.blogspot.com/2010/09/legs_25.html) the last time I did hammies all by themselves. I am going back to these and doing heavier work, especially SLDL.

I appreciate your input and don't hold back on speaking your mind.

KevinCouch
01-26-2011, 09:59 AM
I am following the masters here that are doing legs twice a week and this week I am returning to work hams separate from the quads. These were just flush the muscles of lactic acid, or produce more, I don't know.

Damn, we ALL are on the same page here. Are we good or what??

GirlyMuscle
01-26-2011, 10:01 AM
I'm impressed that you guys actually pay attention to each others numbers. I didn't think anyone really did.

Mac
01-26-2011, 10:08 AM
I'm impressed that you guys actually pay attention to each others numbers. I didn't think anyone really did.

Like when your weights you use doing sL deads approached mine. If you don't fucking think that motivates me to get my ass in gear, you'd be delusional.

Mac
01-26-2011, 10:12 AM
Damn, we ALL are on the same page here. Are we good or what??

Yeah, we are all crazy mofos. That's the page we're on, and I love it.

Hammerfit
01-26-2011, 10:13 AM
I'm impressed that you guys actually pay attention to each others numbers. I didn't think anyone really did.

We do, trust me, there are a few select individuals on here that are extremely serious about what we do and we have each others back! That one of the things that makes this forum what it is!

If I see one of em slacking off Im going to bust their ass and I would expect the same. I want to see every class winner at Nats come out of this forum. I think that is very doable.

Hammerfit
01-26-2011, 10:14 AM
Like when your weights you use doing sL deads approached mine. If you don't fucking think that motivates me to get my ass in gear, you'd be delusional.

Thats the truth, Lisa got pissed at me when I showed her the last deadlift vid!

KevinCouch
01-26-2011, 10:16 AM
We do, trust me, there are a few select individuals on here that are extremely serious about what we do and we have each others back! That one of the things that makes this forum what it is!

If I see one of em slacking off Im going to bust their ass and I would expect the same. I want to see every class winner at Nats come out of this forum. I think that is very doable.

Tell Joe to move up to Lightheavies so we'll take care of that class too!:yep:

Hammerfit
01-26-2011, 10:24 AM
Hey big bro. Thanks for the comments. When I posted that last night I knew someone would comment on the low weights doing the hammies.

Couple of points
1] I can't squat 405 for a 90 degree full depth powerlift squat. That last 10% depth is extremely tough, as you know.
2] These are smith machine squats and we all know the bar isn't 45lbs and my weight listed doesn't account for that. I add it up just like it's a regular oly bar.
3] You are 100% correct on the fact I sandbagged it.
4] I was totally, absolutely fried and was ready to walk out after the leg extensions.
5] I am following the masters here that are doing legs twice a week and this week I am returning to work hams separate from the quads. These were just flush the muscles of lactic acid, or produce more, I don't know.
6] My hamstring strength is abysmal, always has been due to very short muscle bellies and insertions, much like my biceps.
7] 40lbs on these machines felt like 70lbs.

Here is a post from my journal (http://mrpa1986.blogspot.com/2010/09/legs_25.html) the last time I did hammies all by themselves. I am going back to these and doing heavier work, especially SLDL.

I appreciate your input and don't hold back on speaking your mind.

Keep switching it up....do them twice a week together, then twice a week separate, then together only once a week.

joedemarco
01-26-2011, 11:01 AM
Some great post in here over the past couple of days. Really motivational!

I think Legs is just the type of body part that can't be hit sufficiently, from all angles, in just one workout. You have glutes, quads, adductors, abductors, and hams. You almost HAVE to work them twice a week, in my opinion.

Keep it going, Steve!

Mac
01-26-2011, 11:10 AM
Tell Joe to move up to Lightheavies so we'll take care of that class too!:yep:

Joe is trying to move up to the middles.

Maybe next year he can think of being a light-heavyweight.

Mac
01-26-2011, 11:18 AM
I think Legs is just the type of body part that can't be hit sufficiently, from all angles, in just one workout. You have glutes, quads, adductors, abductors, and hams. You almost HAVE to work them twice a week, in my opinion.


That's the plan, hit legs every 4th day, or there about.

Squats are working great for increasing the glutes and eliminating that geezer shit you don't ever want to see on stage.

Hammerfit
01-26-2011, 11:19 AM
here is the vid from Glass

note how they lift torso and quads off bench on lying curls and pull up on knees on seated

http://www.bodybuilding.com/fun/glasscut6.htm

Mac
01-26-2011, 11:30 AM
here is the vid from Glass

note how they lift torso and quads off bench on lying curls and pull up on knees on seated

http://www.bodybuilding.com/fun/glasscut6.htm

Did you also hear him comment about using light weight to get the contractions?

He comments many times about using lighter weights. I would have made Charles proud! I was going slower than what Adam did in those videos.

Hammerfit
01-26-2011, 12:08 PM
Did you also hear him comment about using light weight to get the contractions?

He comments many times about using lighter weights. I would have made Charles proud! I was going slower than what Adam did in those videos.

yes but Adam is in contest prep, different when you are depleted.

for best gains IMHO is as heavy as possible with that kind of form

KevinCouch
01-26-2011, 12:12 PM
Joe is trying to move up to the middles.

Maybe next year he can think of being a light-heavyweight.

I know, we're destined to clash on stage next to each other.

KyMuscle
01-26-2011, 12:53 PM
No matter if he wants to admit or not Steve is the herb guru I want to see the list too! I was just thinking maybe this is another thread?


GREAT idea, whether it's a separate thread or just a list of must-have herbals and their benefits.

KyMuscle
01-26-2011, 12:54 PM
Some great post in here over the past couple of days. Really motivational!

Agreed! I can't do legs this week due to my hip, but I'm optimistic I'll be back under the squat rack next week and these posts are motivating the hell out of me!

Mac
01-29-2011, 12:17 PM
No matter if he wants to admit or not Steve is the herb guru I want to see the list too! I was just thinking maybe this is another thread?


GREAT idea, whether it's a separate thread or just a list of must-have herbals and their benefits.

As I look at all my supplements, I don't see any herbs there.

Unless you consider celery seed an herb, that's as close as it gets.

However, I do think a thread of must-have supplements is a good idea.

joedemarco
01-29-2011, 01:11 PM
here is the vid from Glass

note how they lift torso and quads off bench on lying curls and pull up on knees on seated

http://www.bodybuilding.com/fun/glasscut6.htm

I did these yesterday, after reading your post. It worked really good. I had to use significantly less weight though. Great contraction!

mrky03
01-29-2011, 01:52 PM
Ok, just so this forum doesnt turn into a pat each on the back all the time bs I am going to add some input here on your leg training, take it for what it is meant, meaningful help not negative feedback

I wasnt going to say anything until Lisa read it last nite and said what I was already thinking. You have made TREMENDOUS gains in your leg training. Your weights and volume are spot on and even your leg extensions are very heavy but what's up with the ham work? These numbers dont compute not even close! You are blasting away at quads and it at least appears you are sandbagging the hammies. Now dont tell me something I dont already know that squats are training hams and glutes too. My point is your not stressing the supplement work on hams with those weights. If you said you were doing 40-60lb extensions then 40lb curls that would make sense. However you are obvisouly much stronger than that or (a). you couldnt squat 405 and (b). you couldnt do strict leg extensions with that weight. See my point? Also remember this, we all want better quad sweeps so we focus on quads. But you want bigger thicker legs? Work HEAVY ass weights on the hams. Thats the bigger muscle and needs the heavy loads. Heavy SLDL, heavier strict curls, etc. Now Im not advocating throwing around heavy weight without strict form. You know how to lift and Im sure Im not telling you something you dont already know. But maybe sometimes we need to hear it from someone else.

Bottom line: train heavy with point on form. Dont sandbag those hammies or you are going to have balance issue down the road.

Side note: alot of peeps (Lisa) struggle w lying leg curls because it strains their lower back. Check out Charles Glass training a guy's hams at Golds.(BB.com) He talks about it and recommends lifting your torso up off the bench so that your quads lift when you curl, takes the stress of the back and contracts the hams even better. Also the standing leg curl is much more effective IMHO.

Excellent post, I need to take the same advices!

Mac
01-29-2011, 05:28 PM
Legs part 2 - I was going to do upper body today, but instead decided to hit the hamstrings that I was accused of sandbagging on Monday.

Treadmill warmup

SLDL
135x20
155x10
225x10
245x10
265x6
225x10
225x10

Seated Leg Curls
105x15
135x10
150x8
165x5 - 6 1/2 reps at the end
165x4 drop set 115x6 90x8 75x6 could do no more

Adductors
110x60
190x15
190x15
190x12
190x12

Hammerfit
01-29-2011, 05:51 PM
Absolutely, it will do a better job. 1 ED works well for me.

Vitacost has better prices than VitaminShoppe. At least for the extract it's $4 cheaper.

thanks bro

Hammerfit
01-29-2011, 05:52 PM
As I look at all my supplements, I don't see any herbs there.

Unless you consider celery seed an herb, that's as close as it gets.

However, I do think a thread of must-have supplements is a good idea.

semantics! create the thread!

Hammerfit
01-29-2011, 05:54 PM
Legs part 2 - I was going to do upper body today, but instead decided to hit the hamstrings that I was accused of sandbagging on Monday.

Treadmill warmup

SLDL
135x20
155x10
225x10
245x10
265x6
225x10
225x10

Seated Leg Curls
105x15
135x10
150x8
165x5 - 6 1/2 reps at the end
165x4 drop set 115x6 90x8 75x6 could do no more

Adductors
110x60
190x15
190x15
190x12
190x12

Ok, now thats what Im talking about!!!!!!!!!!!!!!:-):yep:Awesome freakin job! Thats the way to shut me up!

Hammerfit
01-29-2011, 05:56 PM
I did these yesterday, after reading your post. It worked really good. I had to use significantly less weight though. Great contraction!

Also try the SLDL backwards on the hack we did them the other day and they very effective

Mac
01-29-2011, 07:52 PM
Ok, now thats what Im talking about!!!!!!!!!!!!!!:-):yep:Awesome freakin job! Thats the way to shut me up!

I wanted to do more, but have not been doing the SLDLs at all in the last two months and I didn't want to be crippled for a few days. I heard that can happen to us old fucks, if we overdo it.

So I will up the volume next time, along with the weight.

Mac
01-30-2011, 02:05 PM
Biceps and Triceps supersets - all final sets to failure with some forced reps. Fast pace. Weight is still up 12lbs from start of bulk, but I am leaner than I usually am at this weight.

1 arm cable curls
40x30
60x20
80x10
90x8
100x3
60x10

1 arm tricep rope PDs
40x30
80x10
90x10
100x8
110x6
120x3
130x1

1 arm tricep rope extension
70x15
80x12
90x10
100x6
70x12

mrky03
01-30-2011, 03:15 PM
Also try the SLDL backwards on the hack we did them the other day and they very effective

I've done them that way before, thats what I'm planning on doing next leg workout.

mrky03
01-30-2011, 03:17 PM
Biceps and Triceps supersets - all final sets to failure with some forced reps. Fast pace. Weight is still up 12lbs from start of bulk, but I am leaner than I usually am at this weight.

1 arm cable curls
40x30
60x20
80x10
90x8
100x3
60x10

1 arm tricep rope PDs
40x30
80x10
90x10
100x8
110x6
120x3
130x1

1 arm tricep rope extension
70x15
80x12
90x10
100x6
70x12

Leaner and heavier, gotta love that! I'm also lovin the supersets! I'm into working antagonistic muscle groups right now. Old school stuff!

KevinCouch
01-30-2011, 04:00 PM
Weight is still up 12lbs from start of bulk, but I am leaner than I usually am at this weight

Great News Steve! Have you decided when you're going to start your precontest dieting?

Mac
01-30-2011, 05:00 PM
Great News Steve! Have you decided when you're going to start your precontest dieting?

20 weeks out. Plan to be ready by the beginning of July, then 2-3 weeks to adjust, as needed.

I still cannot train chest/shoulders appropriately because of my current injury. If that doesn't change, the plans may be delayed another year. It has improved considerably but still fragile.

So the beginning of March would be the start of precontest dieting.

KevinCouch
01-30-2011, 05:23 PM
20 weeks out. Plan to be ready by the beginning of July, then 2-3 weeks to adjust, as needed.

I still cannot train chest/shoulders appropriately because of my current injury. If that doesn't change, the plans may be delayed another year. It has improved considerably but still fragile.

So the beginning of March would be the start of precontest dieting.

Hopefully you're shoulder will do come around. I know lately I've been icing pretty much every bodypart I train that day because of some pain. I'll keep my fingers crossed for you.

Mac
01-30-2011, 05:32 PM
Hopefully you're shoulder will do come around. I know lately I've been icing pretty much every bodypart I train that day

Doing that right now to the shoulder. I was doing it daily after working out and it helped considerably. Then I stopped and its slowly creeping back.

It might be a blessing in disguise as I can focus on lower body until it recovers. I just hope it's not something requiring surgery.

Hammerfit
01-30-2011, 06:52 PM
20 weeks out. Plan to be ready by the beginning of July, then 2-3 weeks to adjust, as needed.

I still cannot train chest/shoulders appropriately because of my current injury. If that doesn't change, the plans may be delayed another year. It has improved considerably but still fragile.

So the beginning of March would be the start of precontest dieting.

Steve drop all DB and BB exercises for chest and delts for awhile and use the Hammer Strength Machines, for whatever reason they are more delt friendly I have found

Mac
01-31-2011, 07:00 AM
Steve drop all DB and BB exercises for chest and delts for awhile and use the Hammer Strength Machines, for whatever reason they are more delt friendly I have found

This is what I have been doing with exception of bench presses in smith machine.

Today will give me some idea of how much the injury has or hasn't recovered as I will be doing shoulders and chest.

Last night was the first night that I didn't have any pain while tossing and turning in bed.

gman
01-31-2011, 10:09 AM
Sorry to hear about the injury, hope it gets under control soon!

KyMuscle
01-31-2011, 06:53 PM
Hope your shoulder injury clears up.

I was scanning through some of your older journal entries. Got a comment and a question.

Comment: You once did a 495 touch n' go bench at 165 pounds bodyweight? That's insane! With that kind of innate upper-body strength, it's no wonder your delts look the way they do.

Question: You mention zinc and magnesium as staple supplements. How much, and when do you take them? Before bed?

freebirdmac
01-31-2011, 07:00 PM
Steve drop all DB and BB exercises for chest and delts for awhile and use the Hammer Strength Machines, for whatever reason they are more delt friendly I have found

That worked for me. For awhile. Doesn't seem to be a longterm fix.

Mac
01-31-2011, 07:01 PM
Question: You mention zinc and magnesium as staple supplements. How much, and when do you take them? Before bed?

Yes, I take the zinc and magnesium at bed time. 400mg mag and 15mg zinc

Good ol' ZMA, minus the B5 at the moment.

Probably should be taking closer to a gram. Makes for very restful sleep too.

See this (http://www.ergo-log.com/magnesiumtestosterone.html) and the links at the bottom of the page about natural ways to raise testosterone.

Mac
01-31-2011, 07:06 PM
I was scanning through some of your older journal entries. Got a comment and a question.

Comment: You once did a 495 touch n' go bench at 165 pounds bodyweight? That's insane! With that kind of innate upper-body strength, it's no wonder your delts look the way they do.


Around 30 yrs ago, yep, as I stated touch n' go, wide grip, maximum arch, lots of lats involved. Use to do lockouts with close to 700 in the power rack. Probably what fudged my shoulder[s].

I couldn't get 275 right now.

I need to go get those shoulder back, someone took them away!

Mac
01-31-2011, 09:01 PM
Chest - Shoulders

Chest press - 8 sets - 12 - 15 reps
Incline press - 6 sets 12 - 15 reps
Cable Crossovers - 5 set

Rear delt machine 6 sets
uppercuts with DB - 3 sets


Felt good to get a pump in the chest and shoulders again. Looked really full and vascular... Icing the shoulder down now before inflammation sets in.

There may be some hope after all.

Rick Prince
01-31-2011, 09:06 PM
Steve drop all DB and BB exercises for chest and delts for awhile and use the Hammer Strength Machines, for whatever reason they are more delt friendly I have found

I had a lot of shoulder pain until I hooked up with a trainer to help me prepare to compete. He taught me to not allow my upper arms to go past paralell to floor when lowering the bar on pressing movements.
Also, on upright rows, he teaches clients to only raise the bar up to about the nipple line. Once the bar moves higher, it brings the traps into play and gets into the shoulder joint. It's been three years since I started working with him and I have rarely had any shoulder joint pain since then.

I also agree with Michael. The handle angles on the Hammer Strength Machines help keep the elbows in more and shoulders back and out of the movement.

Looking forward to seeing the package you bring to the Masters stage. No doubt by your avatar the conditioning will be there.

Mac
01-31-2011, 09:13 PM
I had a lot of shoulder pain until I hooked up with a trainer to help me prepare to compete. He taught me to not allow my upper arms to go past paralell to floor when lowering the bar on pressing movements.
Also, on upright rows, he teaches clients to only raise the bar up to about the nipple line. Once the bar moves higher, it brings the traps into play and gets into the shoulder joint. It's been three years since I started working with him and I have rarely had any shoulder joint pain since then.

I also agree with Michael. The handle angles on the Hammer Strength Machines help keep the elbows in more and shoulders back and out of the movement.

Looking forward to seeing the package you bring to the Masters stage. No doubt by your avatar the conditioning will be there.

Thanks RazoR Rick! Talk about conditioning... geesh

I used the Hammer machines tonight and kept ROM short and focused on using only the chest.

Hammerfit
02-01-2011, 09:14 AM
Thanks RazoR Rick! Talk about conditioning... geesh

I used the Hammer machines tonight and kept ROM short and focused on using only the chest.


Once the bar moves higher, it brings the traps into play and gets into the shoulder joint.

That one right there might be the biggest problem for alot of shoulder problems.
Great post Rick.

Hammerfit
02-01-2011, 10:59 AM
one more thought.....are you doing rotator cuff exercises? Before I do any arm exercises, delts or chest I always do 4 different ones then do 25-50 reps of the broom handle behind the back stretch

gman
02-01-2011, 11:29 AM
One thing I don't know if you had checked...when I had shoulder pain, I went to an ART massage guy, and turns out, I had an injury in my teres minor, and it hurt like hell when he prodded in there to break up the scar tissue. The injury in my upper back caused my front to seize up somehow and caused pain in my shoulder. It's all interrelated he said and the opposing muscles can be the culprit

Mac
02-01-2011, 01:57 PM
Thanks for the suggestions MIKEs.

I tried doing my rotator exercises and it caused too much pain. I have been doing my own ART on the shoulder, hurts like hell, but I think you're right on target gman with my issue being similar.

Hammerfit
02-01-2011, 07:55 PM
what dose saw palmetto?

freebirdmac
02-01-2011, 08:49 PM
I'm seeing similar issues with my anterior delts, teres major/minor. I tried ART for my shoulder blade bursitis. Didn't help. Quercetin/bromelain sure did. For the money, a good deep tissue massage beats ART imho.

Mac
02-02-2011, 05:50 AM
what dose saw palmetto?

Why do you need this? Prostate issues?

Hammerfit
02-02-2011, 08:45 AM
Why do you need this? Prostate issues?

well duh

Mac
02-02-2011, 09:18 AM
well duh

From what I have seen, Saw Palmetto for BPH, 160mg twice daily. I have never had BPH and took SP only once after using a prohormone a few years back as part of a PCT.

You know, it does have other uses, one being thyroid deficiencies, another is it's supposedly anabolic too. I could have assumed as much but I don't like to do that.

Do you use any Estrogen control, such as an Aromatase Inhibitor? Topical formestane help reduce E by blocking conversion of T to E thru aromatase conversion. Blocking conversion to DHT helps to reduce BHP,

Recent evidence points to high E as an antagonist to your prostate.

Hammerfit
02-02-2011, 09:26 AM
From what I have seen, Saw Palmetto for BPH, 160mg twice daily. I have never had BPH and took SP only once after using a prohormone a few years back as part of a PCT.

You know, it does have other uses, one being thyroid deficiencies, another is it's supposedly anabolic too. I could have assumed as much but I don't like to do that.

Do you use any Estrogen control, such as an Aromatase Inhibitor? Topical formestane help reduce E by blocking conversion of T to E thru aromatase conversion. Blocking conversion to DHT helps to reduce BHP,

Recent evidence points to high E as an antagonist to your prostate.

Didnt know all that,one being thyroid deficiencies, another is it's supposedly anabolic too. I was curious about the doseage, I have been on the dose you recommended but saw some 1000mg doseage on a one bottle on puritans site!
The estrogen is prob my culprit. I take arimidex but I dont think its enough. Im going to try the topical solution you mentioned.

Hammerfit
02-02-2011, 09:30 AM
Didnt know all that,one being thyroid deficiencies, another is it's supposedly anabolic too. I was curious about the doseage, I have been on the dose you recommended but saw some 1000mg doseage on a one bottle on puritans site!
The estrogen is prob my culprit. I take arimidex but I dont think its enough. Im going to try the topical solution you mentioned.

check this out

Mac
02-02-2011, 09:55 AM
Didnt know all that,one being thyroid deficiencies, another is it's supposedly anabolic too. I was curious about the doseage, I have been on the dose you recommended but saw some 1000mg doseage on a one bottle on puritans site!
The estrogen is prob my culprit. I take arimidex but I dont think its enough. Im going to try the topical solution you mentioned.


Formestane will not compare to Arimidex. What dosage are you taking?

1000mg is a whopping dose.

Mac
02-02-2011, 09:57 AM
The estrogen is prob my culprit.

Do you find yourself wanting to watch Lifetime movie channel or cry during movies, it's time to up your AIs.


:dunno:

Too much AI will obliterate Estrogen, and you need SOME E for many things. I would consult S2H and Uncle Attila.

Hammerfit
02-02-2011, 10:02 AM
Formestane will not compare to Arimidex. What dosage are you taking?

1000mg is a whopping dose.

1cc liquid x 3 days

Mac
02-02-2011, 10:03 AM
1cc liquid x 3 days

From a Research Chem site?

E3D - every third day?

Hammerfit
02-02-2011, 11:05 AM
From a Research Chem site?

E3D - every third day?

home brew mixed w grain alcohol! yes e3d

gman
02-02-2011, 11:13 AM
I am trying to get my E2 to be in the mid 20's...it's important for heart health and for joints to have some estrogen, at least I think so.

Mac
02-02-2011, 11:59 AM
home brew mixed w grain alcohol! yes e3d

PM me the details of the source. Many of these sites have been reported to be underdosed.

If you tank your E too far, your joints will ache and your libido will plummet, unless you're superhuman.

Mac
02-02-2011, 11:59 AM
I am trying to get my E2 to be in the mid 20's...it's important for heart health and for joints to have some estrogen, at least I think so.

You're right Mike. you need some Estrogen, even to be a virile studly kind of guy!

Mac
02-02-2011, 09:04 PM
Legs - down 4lbs. Suffering from a head cold yesterday and today, but it didn't keep me from doing legs today.

Squats - Smith machine
135x20
225x10
315x10
405x9 [ couldn't get 10th rep ]
475x2 could have got 3 but kept thinking about staying injury free, go figure
345x10
315x10
315x10
225x8 - ass to grass - brutal set

Unilateral leg extensions
45x20
60x10
75x10
90x10
105x10
120x6 [ maximum effort ]

Seated Leg Curls
105x15
120x10
155x7
170x3

mrky03
02-03-2011, 05:28 AM
Great leg workout MacTech! I love ur thread, very informative!

Mac
02-03-2011, 08:54 AM
Great leg workout MacTech! I love ur thread, very informative!

Feeling it today. Wondering how well I will fare tomorrow.

I managed 3 leg sessions in the timeframe I would normally do one!

KevinCouch
02-03-2011, 09:14 AM
Feeling it today. Wondering how well I will fare tomorrow.

I managed 3 leg sessions in the timeframe I would normally do one!

Killin your wheels Steve! Keep it going and take care of that shoulder bro.
Hopefully you be able to train your shoulders with enough intensity to get ready for the Masters!!

Mac
02-03-2011, 09:23 AM
Killin your wheels Steve! Keep it going and take care of that shoulder bro.
Hopefully you be able to train your shoulders with enough intensity to get ready for the Masters!!

That and the economy continues to improve so I don't have to stress about business. High stress levels are not conducive to getting shredded. I need a few more sale days like yesterday and I will be set for 3-4 months.

The shoulder is improving each day, finally!! Didn't have any pain holding the weight on my back doing squats and the smith machine helps make that easier.

Speaking of business, time to get to work!

HeavyDutyGuy
02-03-2011, 02:37 PM
Ecomomy better in Akron now? What kind of sales do you do?

Mac
02-03-2011, 02:57 PM
Ecomomy better in Akron now? What kind of sales do you do?

I sell software that I create. My marketplace is not just the local economy but global.

joedemarco
02-03-2011, 06:43 PM
Good to see you hitting legs so hard! Keep it going Steve!

Mac
02-04-2011, 09:24 AM
Good to see you hitting legs so hard! Keep it going Steve!

Thanks Joe.

It's tough enough to try and keep up with you and that other freak when it comes to squats, but doing it while having a bad head cold, really sucks.

My legs are not sore, so clearly I pussied out while doing this last leg workout. I can sit on the bum or get out of bed without making old man noises, so I got to step it up some more!

Hammerfit
02-04-2011, 12:07 PM
Thanks Joe.

It's tough enough to try and keep up with you and that other freak when it comes to squats, but doing it while having a bad head cold, really sucks.

My legs are not sore, so clearly I pussied out while doing this last leg workout. I can sit on the bum or get out of bed without making old man noises, so I got to step it up some more!

Great improvements my man, if you are not sore, then your body has adapted to that stress, change the whole deal around

My recommendation for a different scheme: pick a weight you can squat deep in the hole with and do 7 sets of 15-20 reps w as little rest in between as possible

Lisa did her front squats down in the bucket, we like to call it, I was watching, going OMG! The next day she could hardly move!

Mac
02-04-2011, 07:17 PM
Great improvements my man, if you are not sore, then your body has adapted to that stress, change the whole deal around

My recommendation for a different scheme: pick a weight you can squat deep in the hole with and do 7 sets of 15-20 reps w as little rest in between as possible

Lisa did her front squats down in the bucket, we like to call it, I was watching, going OMG! The next day she could hardly move!

I am going to increase the volume next workout before switching up the rep scheme. The deep in the hole squats cause me too much grief. I was getting pain in my left hip and down thru into my groin. I wasn't sure what was causing it but when i dropped the deep squats, it went away. It could just be coincidental too,

Mac
02-04-2011, 07:27 PM
Damned head cold persists, except today it was extreme sneezing, chills.

This will keep me out of the gym, no need to spread germs to others. Only problem is I want to go workout. I think it's the nasal spray f'n with my head and making me anxious.

joedemarco
02-04-2011, 07:36 PM
Damned head cold persists, except today it was extreme sneezing, chills.

This will keep me out of the gym, no need to spread germs to others. Only problem is I want to go workout. I think it's the nasal spray f'n with my head and making me anxious.

This is the winter from hell, Steve. Lots of cold air. Lots of snow. Lots of people getting sick.

In regards to your leg workout, don't think you had a bad one just because you weren't really sore. You can have a good growth workout without being "deadly sore" the next couple of days. I know everyone relates a great workout with soreness (I know I do a lot of times...lol). However, I still believe you can have an effective workout and not feel to bad the next day. If you stimulated the muscles, they grow.

With that being said, I do agree with Mike that changing up the workout is always a good thing.

mrky03
02-05-2011, 01:04 PM
Great workouts Steve! I've noticed over the years that the more frequently I hit a muscle the less sore I tend to get as opposed to when I train it once a week, especially legs!

Mac
02-05-2011, 01:40 PM
Great workouts Steve! I've noticed over the years that the more frequently I hit a muscle the less sore I tend to get as opposed to when I train it once a week, especially legs!

I have noticed that I can eat more and get leaner at the same time with this leg training protocol. I am always hungry too. The heavy squats must be having an effect on my metabolism, as well as stimulating my test output. I am leaner and fuller, but heavier by 4 lbs. My 4lbs is like 8lbs to most you 200lb+ quys, so it's very noticeable.

My cold is better, no sneezing or chills, so it's time to blast arms.

Hammerfit
02-05-2011, 02:05 PM
I have noticed that I can eat more and get leaner at the same time with this leg training protocol. I am always hungry too. The heavy squats must be having an effect on my metabolism, as well as stimulating my test output. I am leaner and fuller, but heavier by 4 lbs. My 4lbs is like 8lbs to most you 200lb+ quys, so it's very noticeable.

My cold is better, no sneezing or chills, so it's time to blast arms.

:yep:

KevinCouch
02-05-2011, 04:57 PM
I have noticed that I can eat more and get leaner at the same time with this leg training protocol. I am always hungry too. The heavy squats must be having an effect on my metabolism, as well as stimulating my test output. I am leaner and fuller, but heavier by 4 lbs. My 4lbs is like 8lbs to most you 200lb+ quys, so it's very noticeable.

My cold is better, no sneezing or chills, so it's time to blast arms.

Go to it Steve!

Mac
02-06-2011, 07:49 AM
Saturday's workout : Short and intense arm workout. While I had planned a longer workout, I spent an hour shoveling snow and removing an inch of ice on the driveway.

All sets were done to failure, even the warm up sets.
Down a couple lbs, still fighting head cold, but done with the coughing and sneezing.

one-arm rope tricep PDs
50x60
100x9
110x5
120x3

one arm cable curl - using bench to support arm
50x25
90x9
100x5
80x12

French DB curls
25x25
30x15

DB concentration curls
25x30
30x25

Machine curls - very slow, contract at top hard
40x16

freebirdmac
02-06-2011, 09:07 AM
I like workouts that don't result in much soreness. I equate soreness with fear of pulling something. The greater the soreness, the closer I come to hurting myself. I know it's not always true. Plus little soreness hopefully means I can go heavier next time :)

Mac
02-06-2011, 10:46 AM
I like workouts that don't result in much soreness. I equate soreness with fear of pulling something. The greater the soreness, the closer I come to hurting myself. I know it's not always true. Plus little soreness hopefully means I can go heavier next time :)

Not me. I love to know the next day the iron kicked my ass, and I almost sustained an injury, but didn't. Since i can type today, I should have done more arm work yesterday. I like living on the edge and it only sucks when I fall off.

Mac
02-06-2011, 05:47 PM
Lats

1 arm PD - palms facing in
90x40
150x15
175x10
205x6
205x5
205x4

Straight arm PD superset with rev grip PD - one right after the other
90x20
110x15
130x12
140x10

rev grip PD
90x30
110x12
130x10
140x10

Wide Grip Lat PDs superset with LoPulley Rows
160x10
160x10

LoPulley Rows - slow and squeeze and hold
120x15
120x15

Bilateral Lat PD
160x10
160x10

Seated Row machine
100x30
100x25

gman
02-07-2011, 11:05 AM
Not me. I love to know the next day the iron kicked my ass, and I almost sustained an injury, but didn't. Since i can type today, I should have done more arm work yesterday. I like living on the edge and it only sucks when I fall off.

I have noticed that I get really sore after some body part training, but not others.

Hamstrings are always terrible, but my lats never get sore.

Mac
02-07-2011, 12:59 PM
I have noticed that I get really sore after some body part training, but not others.

Hamstrings are always terrible, but my lats never get sore.

My lats seldom get sore too, but when I used a powergrinder on the basement floor, to remove glue from carpeting, after doing that for 4 hrs., they were sore for a week.

My adductors often get very sore, but when you do 100 rep sets, that's to be expected. :dunno:

Mac
02-07-2011, 01:36 PM
Just when I got the driveway in Ohio down to the pavement, I came to PA to find 18 inches of densely packed snow in the driveway, and the snow is still coming down.

I will be really glad when I don't have to do this anymore.

joedemarco
02-07-2011, 03:40 PM
Just when I got the driveway in Ohio down to the pavement, I came to PA to find 18 inches of densely packed snow in the driveway, and the snow is still coming down.

I will be really glad when I don't have to do this anymore.

All this snow really sucks, doesn't it?!

Mac
02-07-2011, 06:18 PM
All this snow really sucks, doesn't it?!

yes, it sure does. Just wasted another hour of my life blowing snow. It got warm yesterday and today so the snow that fell was really wet and compacted.

Back home tomorrow, hopefully to no more snow. At least Akron doesn't get the kind of snow Erie does. Erie is like what you have now Joe, except it's like that all winter, here in snow belt country around Lake Erie.


Time to eat, and eat some more.

Mac
02-09-2011, 09:44 PM
Legs - up a few Lbs. Good workout. Hard time breathing because of lung congestion.

Smith Squats - ~ 90% of full squat
135x15
225x6
315x6
405x6
500x0 - just missed it! went too slow going down
355x10
315x12 - wider stance with no lockout
315x12
315x10
315x10

Unilateral Leg extensions
60x15
75x10
90x10
105x10
120x8 drop 90x6 drop 75x6

Bilateral leg extensions
265x7 full stack

Seated Leg Curls - superset with adductors
120x10
135x10
150x8
165x6 drop 120x5 drop 105x3

Adductors
110x40
190x15
190x12
190x10 drop 120x10

joedemarco
02-10-2011, 08:20 AM
Legs - up a few Lbs. Good workout. Hard time breathing because of lung congestion.

Smith Squats - ~ 90% of full squat
135x15
225x6
315x6
405x6
500x0 - just missed it! went too slow going down
355x10
315x12 - wider stance with no lockout
315x12
315x10
315x10

Unilateral Leg extensions
60x15
75x10
90x10
105x10
120x8 drop 90x6 drop 75x6

Bilateral leg extensions
265x7 full stack

Seated Leg Curls - superset with adductors
120x10
135x10
150x8
165x6 drop 120x5 drop 105x3

Adductors
110x40
190x15
190x12
190x10 drop 120x10

Steve, you sick f--k, you loaded it up to 500?! To bad you didn't make it, but I loved the fact that you gave it a shot. Great overall leg workout. Keep it up!

freebirdmac
02-10-2011, 09:15 AM
Steve, you sick f--k, you loaded it up to 500?! To bad you didn't make it, but I loved the fact that you gave it a shot. Great overall leg workout. Keep it up!

Especially true considering you were congested and having problems breathing!

KevinCouch
02-10-2011, 10:04 AM
That poundage is awesome for anyone but for someone weighing 160 pounds??? Truly incredible Steve! Stay injury free!!

Hammerfit
02-10-2011, 10:32 AM
Legs - up a few Lbs. Good workout. Hard time breathing because of lung congestion.

Smith Squats - ~ 90% of full squat
135x15
225x6
315x6
405x6
500x0 - just missed it! went too slow going down
355x10
315x12 - wider stance with no lockout
315x12
315x10
315x10

Unilateral Leg extensions
60x15
75x10
90x10
105x10
120x8 drop 90x6 drop 75x6

Bilateral leg extensions
265x7 full stack

Seated Leg Curls - superset with adductors
120x10
135x10
150x8
165x6 drop 120x5 drop 105x3

Adductors
110x40
190x15
190x12
190x10 drop 120x10

Holy Crap you are really tuning up the heat Lil Bro, there are many changes to your training, glad to see that. Keep going south on those squats, you seem to be headed in that direction slowly which is smart. Your leg extensions are insane! Also glad to see you uppin the ante on the adductors! Im impressed and I dont impress easy......Awesome f....job Bro!

Mac
02-10-2011, 10:41 AM
You guys should check this place out !!!

I got a free t-shirt for shopping there.

Mac
02-10-2011, 10:42 AM
That poundage is awesome for anyone but for someone weighing 160 pounds??? Truly incredible Steve! Stay injury free!!

162 lbs. Every little bit helps, eh?

Thanks Kevin. Feels great today. Left hammie is a bit tight.

Mac
02-10-2011, 10:44 AM
Steve, you sick f--k, you loaded it up to 500?! To bad you didn't make it, but I loved the fact that you gave it a shot. Great overall leg workout. Keep it up!

You got that right Joe. I was sick as fuck days before this.

I loved adding on the 2 1/2 lb. plates on the end. Was going to be 480, since I did 475x2 last week. My mind felt stronger than my quads at this point.

Mac
02-10-2011, 11:45 AM
Holy Crap you are really tuning up the heat Lil Bro, there are many changes to your training, glad to see that. Keep going south on those squats, you seem to be headed in that direction slowly which is smart. Your leg extensions are insane! Also glad to see you uppin the ante on the adductors! Im impressed and I dont impress easy......Awesome f....job Bro!

I would use more on the adductors, but they gave me chit about stacking more weight on the pins. They have some 7 1/2 lbs thingies that go on top to maybe get another 15lbs, but they were not around.

Last year I was up to 240 or so for 10. Now the goal is 30 reps at 190 and going a bit wider, but not with so much weight. I need the groin muscles to work properly.

Thanks Hammer. Glad to have impressed you, in some way. Most people I gave the wrong impression. LOL

Hammerfit
02-10-2011, 01:49 PM
I would use more on the adductors, but they gave me chit about stacking more weight on the pins. They have some 7 1/2 lbs thingies that go on top to maybe get another 15lbs, but they were not around.

Last year I was up to 240 or so for 10. Now the goal is 30 reps at 190 and going a bit wider, but not with so much weight. I need the groin muscles to work properly.

Thanks Hammer. Glad to have impressed you, in some way. Most people I gave the wrong impression. LOL

ask em if u bring ur own pin if that will make a difference, thats what we do, although no one has questioned me our stack only goes to 295 but we can add 25 put using the longer pin

Mac
02-10-2011, 02:30 PM
ask em if u bring ur own pin if that will make a difference, thats what we do, although no one has questioned me our stack only goes to 295 but we can add 25 put using the longer pin

It's not the pin that's the problem, they stated it's an insurance problem of using the machines in a way they were not designed. Should anyone get hurt, it could be argued they were negligent.

Hammerfit
02-10-2011, 02:48 PM
It's not the pin that's the problem, they stated it's an insurance problem of using the machines in a way they were not designed. Should anyone get hurt, it could be argued they were negligent.

sounds stupid! I guess I'm lucky to have a good gym to train in, but I know what you mean, one of my clients told me his gym will not let him do suicide squats in the smith machine because they were dangerous! No shit they're dangerous, so is putting 400lbs on your back and squatting to the floor~or picking up up 600 or 700lbs off the floor or walking across the street for that matter....thats called covering their ass

Mac
02-10-2011, 02:55 PM
Yep, I know all about CYA.

I owned a gym once, had a client lose a finger because I was negligent, as I let a friend of mine bring his GF in the gym after hours and she tripped on a EZ curl bar dangling across a bench. A 25lb plate came off the bar and smashed her fingers on a 45lb plate lying on the floor.

Hammerfit
02-10-2011, 03:20 PM
Yep, I know all about CYA.

I owned a gym once, had a client lose a finger because I was negligent, as I let a friend of mine bring his GF in the gym after hours and she tripped on a EZ curl bar dangling across a bench. A 25lb plate came off the bar and smashed her fingers on a 45lb plate lying on the floor.

ouch! I rolled a 405lb BB of an incline bench without safety tabs once hit me in the throat luckly I had a pretty decent grip on it couldnt talk for days

mrky03
02-10-2011, 04:13 PM
Nice squats Steve! Thats a lot of iron especially for a 162lbs! How tall are you by the way? Your new avi is really impressive!

Mac
02-10-2011, 05:51 PM
Nice squats Steve! Thats a lot of iron especially for a 162lbs! How tall are you by the way? Your new avi is really impressive!

Thanks Joel.

I am 5'5 when the moon is overhead and I stand up straight like my mother always told me to do.

I fear shrinking in height, as my dad and brother both have done. Egads!!!!

Mac
02-10-2011, 10:14 PM
Chest - still some shoulder pain, but much less than before.

Chest press
100x20
110x10
120x10
130x10
140x8 drop set 120x5 110x3

DB Flat Fly
40x10x5 sets with 3 second pause at the bottom

Incline Press
110x20
120x12
130x10
140x10
150x8
160x6 drop 100x10

Ab Rope crunches

mrky03
02-11-2011, 05:27 AM
Thanks Joel.

I am 5'5 when the moon is overhead and I stand up straight like my mother always told me to do.

I fear shrinking in height, as my dad and brother both have done. Egads!!!!

Hey, dynamite comes in small packages! lol Not that you're small by any means! You look like you fill out you're frame quite well! I've always battled gaining mass myself although on a almost 5'11" frame.

Mac
02-11-2011, 09:21 AM
Not that you're small by any means!

In high school, we had a weight-lifting team.

My nickname was ' midge '

:hypno:

KevinCouch
02-11-2011, 10:56 AM
In high school, we had a weight-lifting team.

My nickname was ' midge '

:hypno:
Midge ay. I was a running back in high school football and I was called "stubs" Couch. No, not because of the showers :no:

Mac
02-11-2011, 11:44 AM
Midge ay. I was a running back in high school football and I was called "stubs" Couch. No, not because of the showers :no:

It was better than one of the guys on the team, his was Scro and his real name was Tom

Needless to say he didn't like it very much.

We called him this because outside of school he hung out with a bunch of dickheads!

Mac
02-11-2011, 09:00 PM
Triceps - primary and Biceps secondary. Still up 10lbs from start of bulk. Time to start dropping a couple lbs.

one are rope PDs superset with overhead rope extensions
50x50
100x10 - felt heavy joints are tad sore from chest yesterday
60x15 - dropped weight upped reps and time under tension
70x10
80x10 - tough set

1arm OH rope ext.
60x15
70x10
80x10
80x7 forced reps and partials

1 arm Biceps curl machine - all sets to failure with partials at the end of last 3 sets
30x30
40x15
50x12
60x8
70x3

1 set rev arm curls

That's all.

KevinCouch
02-11-2011, 09:36 PM
Triceps - primary and Biceps secondary. Still up 10lbs from start of bulk. Time to start dropping a couple lbs.

one are rope PDs superset with overhead rope extensions
50x50
100x10 - felt heavy joints are tad sore from chest yesterday
60x15 - dropped weight upped reps and time under tension
70x10
80x10 - tough set

1arm OH rope ext.
60x15
70x10
80x10
80x7 forced reps and partials

1 arm Biceps curl machine - all sets to failure with partials at the end of last 3 sets
30x30
40x15
50x12
60x8
70x3

1 set rev arm curls

That's all.

That's Plenty! If I do chest and tris on different days I need to have at least 48 hours between the two workouts or my elbows don't cooperate well. When are you starting actual precontest diet? Right now your about 10 pounds over what you think you will be coming in at, right?

Mac
02-11-2011, 11:15 PM
That's Plenty! If I do chest and tris on different days I need to have at least 48 hours between the two workouts or my elbows don't cooperate well. When are you starting actual precontest diet? Right now your about 10 pounds over what you think you will be coming in at, right?

I think I am 14lbs over from the weight I would like to be at. So that would put me about 147-148 on stage and shredded.

Pre-contest diet is planned start in a few weeks, or at ~20 weeks out.

HeavyDutyGuy
02-11-2011, 11:40 PM
All this snow really sucks, doesn't it?!
It sucked when we had it down here a month ago.. the roads were actually dangerous, I couldnt get to work cause the bus service stopped. I dont know how you East Coast guys do it...

HeavyDutyGuy
02-11-2011, 11:49 PM
We should train legs sometime. we'd kill each other........ it would be a blast..lol.

Mac
02-12-2011, 09:18 AM
I think it would be me that would be killed loading and unloading all the plates between sets.

Mac
02-13-2011, 08:38 PM
Legs - ham strings, abductors and such. High reps, fast pace, superset 4 exercises for 4 sets. Thought I was going to end up losing it! Great pump in the legs, better than I ever get from squats. Each set to failure. Up to 162lbs BW

Adductors
100x100
190x40 [ PR for reps ]
190x22
190x12 fried

Leg Extensions - unilateral
60x30
60x25
60x22
60x15

Single leg press - ATG
75x40 f'n brutal set
75x30
75x25
75x15

Leg Curls
100x35
120x22
135x15
100x20

DUKE56
02-13-2011, 09:05 PM
I've been watching how many reps your doing. Would you educating me about the reps. I'm curious to find out more about the heavy weight low rep/light weight high reps training. Or is all that just something someone made up. Honestly I'm just wanting to learn something, I not trying to be an a**hole.
thanks

Mac
02-14-2011, 05:49 AM
Muscle fibers are comprised of 3 major types, with fast twitch and slow twitch being the main types. They each serve a different purpose.

I not only want to be stronger, but have muscular endurance as well. Employing different weight/rep schemes helps to ensure that I adequately train each muscle fiber type.

Some people have more of one than another and thus respond differently to specific training protocols.

Also doing a higher reps/lower weight with a fast pace workout provides me with more cardiovascular benefits as well, vs. getting on the treadmill and being f'n bored out of my mind.

Hammerfit
02-14-2011, 12:06 PM
Muscle fibers are comprised of 3 major types, with fast twitch and slow twitch being the main types. They each serve a different purpose.

I not only want to be stronger, but have muscular endurance as well. Employing different weight/rep schemes helps to ensure that I adequately train each muscle fiber type.

Some people have more of one than another and thus respond differently to specific training protocols.

Also doing a higher reps/lower weight with a fast pace workout provides me with more cardiovascular benefits as well, vs. getting on the treadmill and being f'n bored out of my mind.
true dat!
:yep:

DUKE56
02-14-2011, 04:56 PM
Cool, I appreciate the information.

Mac
02-14-2011, 09:13 PM
Shoulders - first time in about 6 weeks or more that I worked them directly. Felt good to pump them up for a change. Still some pain, but nothing to keep me from working them.

Smith Presses
135x15
155x10
165x8
175x8
135x12
135x10

Superset front DB and lateral raises

4 sets each 15 reps 25lbs.

Rear Delts
105x20
120x12
135x10
135x10
105x15

KevinCouch
02-14-2011, 09:23 PM
Shoulders - first time in about 6 weeks or more that I worked them directly. Felt good to pump them up for a change. Still some pain, but nothing to keep me from working them.

Smith Presses
135x15
155x10
165x8
175x8
135x12
135x10

Superset front DB and lateral raises

4 sets each 15 reps 25lbs.

Rear Delts
105x20
120x12
135x10
135x10
105x15

Good!! Think you've lost any delt muscularity in the 6 week period?

Mac
02-14-2011, 09:30 PM
Good!! Think you've lost any delt muscularity in the 6 week period?

Unfortunately, yes. But it will come back quickly. I give it 4-5 weeks to get it back, if I can keep it from being injured again.

KevinCouch
02-14-2011, 09:39 PM
Unfortunately, yes. But it will come back quickly. I give it 4-5 weeks to get it back, if I can keep it from being injured again.

You know you can. hate to use the term muscle memory but it really does come back much faster than it took to build in the first place. Just protect it.. need to have you representing our over 40 and 50 lightweights. Last year our over 40 lightweights only had 3 competitors and the winner one both age groups. You could have taken him with your conditioning and muscularity!!

Mac
02-14-2011, 09:57 PM
You know you can. hate to use the term muscle memory but it really does come back much faster than it took to build in the first place. Just protect it.. need to have you representing our over 40 and 50 lightweights. Last year our over 40 lightweights only had 3 competitors and the winner one both age groups. You could have taken him with your conditioning and muscularity!!

Yes, I know I can. I remember how fast it came back 5 years ago when I started back again.

Don't know about doing the over 40 lightweights however, one age category will be enough for me.

Hammerfit
02-15-2011, 09:18 AM
Yes, I know I can. I remember how fast it came back 5 years ago when I started back again.

Don't know about doing the over 40 lightweights however, one age category will be enough for me.

Can't wait to see the shredded freak on stage!

mrky03
02-15-2011, 06:11 PM
Great workout! It feels good to get back to normal training doesn't it? I want to see the shredded freak!

Mac
02-16-2011, 09:41 PM
Arms - superset Bi and Tris BW : 162 good pump vascular

one arm rope pd
50x50 tough set
100x10
110x6
80x15

1 arm cable curl from bench
50x20
70x12
90x10
100x8
110x3

1 arm rope ext from high cable
70x10
80x10
90x8
60x20

French DB curls
25x25
30x15
30x12

DB Cont curls
30x25
45x10

1 arm curl machine
40x15
50x10
60x8

Hammerfit
02-17-2011, 08:52 AM
Arms - superset Bi and Tris BW : 162 good pump vascular

one arm rope pd
50x50 tough set
100x10
110x6
80x15

1 arm cable curl from bench
50x20
70x12
90x10
100x8
110x3

1 arm rope ext from high cable
70x10
80x10
90x8
60x20

French DB curls
25x25
30x15
30x12

DB Cont curls
30x25
45x10

1 arm curl machine
40x15
50x10
60x8

Are you using one arm moves to get more isolation or imbalance? I do alot on concentration but havent tried on pds

Mac
02-17-2011, 09:01 AM
Are you using one arm moves to get more isolation or imbalance? I do alot on concentration but havent tried on pds

It's much easier to curl 60-70lbs in one arm than 140lbs when you only weigh 160lbs. Same with pushdowns.

However, I just love doing unilateral movements. I don't have any imbalance, get much better contractions and mind/muscle connection, or so I think.

It is also like doing twice the number of sets and more fat burning.

KevinCouch
02-18-2011, 10:07 AM
Nice Side Tricep Pose in Avi!

gman
02-18-2011, 10:38 AM
It's much easier to curl 60-70lbs in one arm than 140lbs when you only weigh 160lbs. Same with pushdowns.

However, I just love doing unilateral movements. I don't have any imbalance, get much better contractions and mind/muscle connection, or so I think.

It is also like doing twice the number of sets and more fat burning.

Never though of the fat burning aspect of doing it one arm at a time!

Mac
02-18-2011, 03:03 PM
Nice Side Tricep Pose in Avi!

thanks...

They are even bigger now. Just need to cut a bit of fat before new pics.

mrky03
02-18-2011, 05:43 PM
Nice Side Tricep Pose in Avi!

Ditto on that!

Mac
02-18-2011, 07:11 PM
Legs BW : 162

Smith Machine Squats

135x10
225x10
315x10
405x10 [PR for this weight and depth ]
455x2 stopped short
315x18 [PR for reps at this weight ]
225x15 very tired

Leg Extensions - unilateral

60x20
75x10
90x10
105x10
120x9 [ PR ]
60x20 ' leaning to one side

Bilateral ext
255x10 [ full stack PR ]

Adductors
100x85

Leg Curls
120x10

Leg Press - unilateral
75x10 stopped here, ready to lose it again.

joedemarco
02-18-2011, 07:40 PM
Legs BW : 162

Smith Machine Squats

135x10
225x10
315x10
405x10 [PR for this weight and depth ]
455x2 stopped short
315x18 [PR for reps at this weight ]
225x15 very tired

Leg Extensions - unilateral

60x20
75x10
90x10
105x10
120x9 [ PR ]
60x20 ' leaning to one side

Bilateral ext
255x10 [ full stack PR ]

Adductors
100x85

Leg Curls
120x10

Leg Press - unilateral
75x10 stopped here, ready to lose it again.

Steve's on a mission......

KevinCouch
02-18-2011, 08:26 PM
Legs BW : 162

Smith Machine Squats

135x10
225x10
315x10
405x10 [PR for this weight and depth ]
455x2 stopped short
315x18 [PR for reps at this weight ]
225x15 very tired

Leg Extensions - unilateral

60x20
75x10
90x10
105x10
120x9 [ PR ]
60x20 ' leaning to one side

Bilateral ext
255x10 [ full stack PR ]

Adductors
100x85

Leg Curls
120x10

Leg Press - unilateral
75x10 stopped here, ready to lose it again.

Steve, can't wait to see those wheels this year after all of this gut busting training!

Mac
02-18-2011, 08:28 PM
Steve, can't wait to see those wheels this year after all of this gut busting training!

I need many more workouts like this to even stand next to you, ol' man.

Mac
02-18-2011, 08:31 PM
Steve's on a mission......

Yes, I am. To be worthy to stand on the same stage as you and the others here on this board.

Hammerfit
02-19-2011, 09:07 AM
Legs BW : 162

Smith Machine Squats

135x10
225x10
315x10
405x10 [PR for this weight and depth ]
455x2 stopped short
315x18 [PR for reps at this weight ]
225x15 very tired

Leg Extensions - unilateral

60x20
75x10
90x10
105x10
120x9 [ PR ]
60x20 ' leaning to one side

Bilateral ext
255x10 [ full stack PR ]

Adductors
100x85

Leg Curls
120x10

Leg Press - unilateral
75x10 stopped here, ready to lose it again.

Great training Steve! Way to put on the brakes when it was time. Brutal squat session.

Mac
02-19-2011, 10:48 AM
Great training Steve! Way to put on the brakes when it was time. Brutal squat session.

Thanks Mike. I didn't have a choice with putting the brakes on.

That 405x10 set took the life out of me and I used every bit of strength I had to finish it.

mrky03
02-19-2011, 11:38 AM
Great workout! 405x10 is killer and so are those high rep back off sets!

Mac
02-23-2011, 09:24 PM
After a bad cold/flu/bug whatever it was I managed to get back to the gym today. Interestingly I did not lose any weight! Still at 162lbs. I thought for sure I had lost weight.

Other than shoveling 8" of snow yesterday morning, I have been very sedentary, as in sleeping way too much.

Today's workout : Biceps - Abs - Calves

joedemarco
02-23-2011, 10:21 PM
Steve, is that avatar pic current? Looks great!

Mac
02-24-2011, 06:33 AM
Steve, is that avatar pic current? Looks great!

Thanks Joe, but no that's a picture from last year.

axioma
02-24-2011, 08:45 AM
Steve is the best proportioned guy at his height and weight I have ever seen. Flawless physique and conditioning. If he would quit being so...."pedantic", lol, he will win the big one.