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Thread: GD's Training Log
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08-17-2014, 07:22 AM #151
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08-17-2014, 07:52 PM #152
8/17/14
30 minutes LISS fasted
Legs
Stiff leg dead lifts
135x3x12
225x4x4
Kept legs straight really slow reps and squeezed the muscle
Squats
135x1x10
My inner thigh was killing me. I guess I hadn't looked at it since last leg day. I look down and it very swollen and bruised badly. I tweeked it doing lunges.
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08-17-2014, 07:57 PM #153
So I finished up training.
Leg exts
300x4x25
150x1x16. Single leg then both. X16 slow reps paused at the top. Squeeze was focus.
200x4x15. Squeeze at top
Calves
Standing 300x4x25
Single leg
150x2x20
Abs
Rope ab pulls.
60x4x20
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08-17-2014, 11:17 PM #154
Ouch on the quad...hopefully it'll heal soon.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-18-2014, 05:45 AM #155
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08-18-2014, 09:16 AM #156
GD's Training Log
Keep us posted, and good luck..
Last edited by Hoss06; 08-18-2014 at 09:17 AM.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-18-2014, 01:13 PM #157
8/18/14
Went to the Dr. this morning and the diagnosis is a tore groin muscle. The severity of the tear is unknown. He and I decided to give it a few weeks and follow up for possible MRI depending on swelling at the time. I will have to not train quads and hams for a while, but I will focus on what I can train. I will be changing up my routine and hopefully make some progress.
30 minutes LISS fasted
Back
Pull ups
BWx5x10
Bent Over Rows
135x3x12
225x4x12
Low Machine Row
one arm at a time & then both kind of superset
90x2x8
90x2x16
Plate loaded pull down
2ppsx4x12
Rope Squeeze
110x4x12DON'T BE AVERAGE!!!
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08-19-2014, 01:36 PM #158
8/19/14
30 minutes LISS fasted.
Great progress from nutrition 217lbs dry. Thank you Jordan!! Jordan gave me a reefed last night of pancakes and I was able to share supper with my entire family. That was the best part of it, but of course the pancakes were great also.
Shoulders
Smith Shoulder Press
135x2x12
225x3x12
275x3x8
kept it within reason because of elbow pain
Seated Side Laterals
30x4x12
slow and controlled
Seated Machine Side Laterals
120x4x12
Rear Delt Swing
45x26
30x25
15x12
Shrugs
135x12
225x12
315x12
405x3x12
Wide Grip Upright Rows
95x4x12
Triceps
Overhead DB Ext's
125x8
100x3x12t
got a better range of motion and less pain out of 100's
Seated Triceps Press Machine
150x3x12
Cable only Ext's
60x4x12
Dips
BWx56
BWx48Di
Felt tremendous today!!DON'T BE AVERAGE!!!
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08-20-2014, 01:22 PM #159
8/20/14
30 minutes LISS fasted cardio
Biceps
Standing Straight Bar Curls
barx2x12
95x4x10
Standing Arm Blaster Curls E-Z Bar
75x4x8
Scott Curls
65x4x10
DB Preacher Curls Hammer grip
30x4x12
Single Arm Low Pulley Curl
50x4x12
Concentration Curls
20x2x16
Ab work also
It really felt good to train Biceps alone. I couldn't tell you the last time I did that. The pump I have is epic.DON'T BE AVERAGE!!!
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08-20-2014, 06:53 PM #160
shit torn grion sucks. Did you feel anything when it happened?
Stop by my Training Log: RichDC2's Log
Thee RX 2013 Journal of the year
Full fledged member of Team Starnes
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08-20-2014, 09:47 PM #161
I felt a pop and some pain. I was doing lunges and finished that set and one more. A guy at the gym said he heard a loud pop but I had headphones on and just figured the pop was something else. It's just really nagging pain. I sit at a desk most of the day and that aggravates it.
Had a cool doctor that played football for Uga. He td me that I should say I was squatting like 600 and not tell anyone I do lunges. I go back in a couple of weeks after the swelling and bruising has went away to check the severity.
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08-20-2014, 11:31 PM #162
Damn. I hope you get better. i'm just getting over an injury myself. About to get back to lifting slowly.
"Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner
“Despite everything, I believe that people are really good at heart” - Anne Frank
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08-21-2014, 01:10 PM #163
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08-21-2014, 01:16 PM #164
8/21/14
30 minutes cardio LISS fasted
Chest
Incline BB press
135x2x12
225x4x8
Plate Loaded Chest Press
1ppsx12
2ppsx12
3ppsx12
3pps&25psx4x8
Low Incline Reverse Grip Flies
40x4x12
Triceps
Close Grip Bench
135x12
225x4x10
V-Handle press down on lat machine
60x12
70x12
80x12
100x8
DB kick backs
40x4x10
Felt great today. Concentrated on the squeeze. Lots of stretching and flexing to push the blood into the muscle more in between sets.DON'T BE AVERAGE!!!
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08-22-2014, 11:26 AM #165
8/22/14
210 dry weight this am
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