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  1. #151
    OLYMPIAN Granite-Dawg's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Ever done standing face pulls?
    No I haven't Man I am glad you check out my log. I sometimes feel very limited variety wise because I train at a small gym. I will YouTube them. Thanks brother.
    DON'T BE AVERAGE!!!

  2. #152
    OLYMPIAN Granite-Dawg's Avatar
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    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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  3. #153
    OLYMPIAN Granite-Dawg's Avatar
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    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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  4. #154
    Moderator Hoss06's Avatar
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    Ouch on the quad...hopefully it'll heal soon.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  5. #155
    OLYMPIAN Granite-Dawg's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Ouch on the quad...hopefully it'll heal soon.
    Thanks hoss. It's no going to derail my progress. I will go to the doc today to see about the severity.



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  6. #156
    Moderator Hoss06's Avatar
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    Default 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

  7. #157
    OLYMPIAN Granite-Dawg's Avatar
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    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
    110x4x12
    DON'T BE AVERAGE!!!

  8. #158
    OLYMPIAN Granite-Dawg's Avatar
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    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!!!

  9. #159
    OLYMPIAN Granite-Dawg's Avatar
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    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!!!

  10. #160
    OLYMPIAN RichDC2's Avatar
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    shit torn grion sucks. Did you feel anything when it happened?
    Stop by my Training Log: RichDC2's Log
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  11. #161
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    Quote Originally Posted by RichDC2 View Post
    shit torn grion sucks. Did you feel anything when it happened?
    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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  12. #162
    OLYMPIAN Ibarramedia's Avatar
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    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

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  13. #163
    OLYMPIAN Granite-Dawg's Avatar
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    Quote Originally Posted by Ibarramedia View Post
    Damn. I hope you get better. i'm just getting over an injury myself. About to get back to lifting slowly.
    lad to hear you are better. I will soon I hope. Thanks brother!!
    DON'T BE AVERAGE!!!

  14. #164
    OLYMPIAN Granite-Dawg's Avatar
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    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!!!

  15. #165
    OLYMPIAN Granite-Dawg's Avatar
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    8/22/14
    210 dry weight this am



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